In Clean Air- a running philosophy

Country Runner, Treadmill Runner

2012-02-13T17:03:00.000-05:00

Last week I added a new location to my running resume! A work trip sent me packing with my family to Lancaster, PA for an annual summit on all things dairy. Now, as exciting as it is to sit in an expo all day I was also looking forward to getting in some new miles!

Leg One- Virginia is for Runners
The first night found us halfway in a hotel room in Virginia. We checked in, got Sylas (mostly) settled in and I took my key card to the fitness room to get my fitness fixed! Finding the treadmills on the back wall and the remote tucked away in a cup holder I pressed "quick start" and quickly realized why I hate treadmills all over again... they are BORING! Or, to be more accurate, and to paraphrase my high school English teacher Treadmills (books) aren't boring, I am boring.

As true as this may be, I find myself always pushing the limits on the treadmill in a desperate attempt to make this exertion interesting. Within about 10 minutes I was playing with the programs on this particular model to see what this belt had to offer. After 10 minutes I gave up... not able to outsmart the thing and I settled on going manual with a hill session. After 30 minutes at a steady pace with 3 minutes on 5% hills and 2 minute recovering on the flats I had my work in! and I was even excited about it. After completing this run I actually felt as if I had found my fitness- at least the mental approach- and I had somehow walked out of that room as a runner again... after all, who but a runner would play games with inclines and heart rates?

Leg Two- Farm Country
On we drove north and reached our home for the next 3 nights in Lancaster, PA. Racing the end of the day I snuck out onto the gold course for a gentle recovery and shake out run. Up the rolling manicured hills, down toward ponds and migrating geese... taking in the gentle breezes as they persuaded the weather vane this way and that. Running by fields of "fragrant revitalization" accompanied by the old barns and livestock. With the sun setting low I made it through a thicket of evergreen and through a small covered bridge before reaching our room... quietly so as to not disturb any tiny nappers therein.

Leg Three- Double Trouble
The next day I had to work all day, but was still able to get in 4 miles in the afternoon and then another 4.5 that night- pushing the patience of the security guard who wanted to lock that fitness room up early... but hey- 11pm is 11pm. Around 10:30 I was halfway into my session of 30 minutes easy when this large fella entered. He walked around, peaked into nooks and crannies looking for terrorists? or suspicious packages? until a minute or so passed and he informed me of the hours of operation.

"Okay," I breathed, "It's like 10:30 now?"
"It's 1035!" he corrected.
"Thanks, I'll be out at 10:50."
"Whatever, I'll be back at 11."

Feeling suddenly safer I finished up my run, wiped down the TM and soggily made my way back to the room after passing through a lobby of pantsuits and ties a few drinks into another night. It brought me back to weekend nights on military bases...

Leg Three- Father Fatigue
Snow fell that next day and I was able to get out for a chilly, slick recovery run on legs that were ground down to nothing. Rebuilding is hard- and just running 4 miles a few times is a real challenge over a few days. I was dragging, stiff legged and wishing for this phase to end quickly... Sufficiently frozen I ran back inside and rested with my family before getting back to the TM for one more effort later that night.

Leg Four- "Cross Country"
Having begun the week with a TM program I wanted to end it the same way and I set out to see what this older machine had in store. I chose "Cross Country" profile and set the speed to the same as the previous workout from a few nights prior. Recovery and warm up were flat before bumping up to 4% for 1min, 8% 1 min and 4% 1min, recover 1 minute flat. Then onto a succession of hills in this same format with increasing grades. That initial 8% was tough- and I was worried about that oncoming spike that would be the 3rd and 4th hill segments... it looked like a much larger spike but I wasn't too sure how to read the dots yet and just hoped for something sane... like 10% grade.

I was fatigued following the second 4,8,4 hill and now noticed that the next increment was a 6,12,6...

okay- just settle in. 6% was alright not too bad the first time... but that 12% grade made me question everything I think I know... except gravity... I believe in gravity. I took it literally 12 seconds at a time to get through that one minute before feeling somewhat normal again when the grade returned to a sane 6%. My heart rate stayed elevated for just about the entire 6% minute before I had a little relief during the 1 minute flat. With about 20 seconds before the last hill began my breathing felt aerobic but right on the edge of bumping up with any additional load.

When the machine added the grade of 6% again I quickly thought of every excuse to reduce my speed or reduce the grade. I am not ready for this, I am tired from the week, I don't need to be doing this kind of work yet... Thankfully, each excuse came with a stronger message. Yes You ARE, Keep Going Anyway, Yes You DO.

Despite the dark cloud of doubt and convincing frame of mind that I was incapable of running this way- I did it anyhow! This, in fact, is exactly the kind of running I need to be doing regularly. Savagely difficult, muscle grinding, sweat pouring every fiber of my being effort running... it should be hard and bring about doubt and fear!

Even though I still hate the treadmill I am left with a feeling of gratitude for its availability to be there for me and to teach me something that a beautiful, manicured course cannot. I need to take on those ugly, difficult, impossible things and make them lessons to look back on and smile knowingly. It's called growth.

Happy Running

By Moon Shadow and Star Light

2012-01-31T11:05:00.000-05:00

Ten days ago I took a few jagged step out my door with the hope that I was running again... Off the porch and crunching along the gravel drive I was cautious and hopeful. As I swept left onto the countryside road my heart rate was already leaping to its max, seemingly. In no time I reached half a mile and turned for home one mile done... no pain all gain! Test one finished...

Winter Sunset

Over the next week or so I was able to get out for progressively longer runs without complication. 1.5 miles...okay, 2 miles okay! and then 4 miles, all at once and feeling almost comfortable and not really challenged, ALRIGHT!! These runs each followed by a Rungeon bike and lifting session and detailed previously. Total time 60 mins give or take.

Time for a Challenge
Two nights ago I was on the bike, peddling away, pushing hard, lifting more and feeling that urge inside to go (not to the bathroom...) out onto the road and RUN!!! Last night I arrived home for family time, played with Sylas, got the little man dinner and off to bed just after 8pm... (my new workout time).

With empty stomach and tentative hope I laced up, dredged out a headlamp from my pile of neglected gear and walked toward the front door.

"Where should I look for you?" asked Lynnea... as is customary, especially on night runs.
"Timbered Ridge loop," I blurted... now committed to a climbing 7.5 miler.
"Really? Are you sure?"
"I'll give it a shot... give me 90 minutes and then come looking for me."

It's the Final Count Down!!!
Out the door I stepped. The thermometer read 35 but with the crystallizing feeling in the air... the crispness of an arctic freeze I reconsidered my clothing. A single long sleeve, billed reflective cap, gloves... I stopped and considered going for more protection from potential ridge top wind. Trusting the crystal clear twinkling starlight skies, I moved forward with my warm up mile.

Another "Long" Run
I approached this 7.5 miles as a long run because... that's what it was! Nearly equaling last week's mileage in fact. So, slow and steady was the plan. Reaching the base of the climb at 1.75 miles in 15 minutes wasn't going to make any headlines. I settled into climbing mode and slowly made my way up about 800 feet over the next 1.65 miles. Grade? you can put a number on it if you wish. I'll just be pleased with having run up this monster which tests my conditioning even during peak training!

Climbing in the void of nighttime and starlight I had the very real sensation of elevating into the sky. My legs were stiffening and my breathing was deep (but not rushed) as I moved upward and forward from porch light to porch light. Clicking the headlamp on as I approached the sparsely populated mountainside but the majority of steps were made by the light of a waxing gibbous.

Give Us This Day, Our Daily Peak
Somewhere around 32 minutes I reached the top of the climb. All around me were rolling fields of grapevines or cattle. The cattle startled and stood to investigate. I could vaguely make out a ton of dark shadow and two beady red dots staring back at me. Intermittent sparks flew from the electric fence and I wondered what was causing this discharge? At about 25 degrees up here there was nothing stirring... maybe dust? or is this a common effect?

I looked forward to the next few miles. From here I had flat and rolling downhill on packed gravel roads. With headlamp out I settled into a steady pace on such a still night. I love the crispness in the air of winter. Even within the constraints of my current fitness level the winter air can make you feel like an athlete, can lend a rhythm to your movement and a clarity of thought not found in the more humid times of the year.

Moon Shadows
Descending from the meadows I reached the forested areas and now the moonlight was filtered through the skeletons of tree tops. I picked my footfalls carefully discerning unevenness in the road from the superficial webs of moon shadows. I began feeling a bit of an ache in my left foot... I had expected some tightness at some point from fatigue... but this was a tad alarming with 3 miles of downhill running to go. Was I running too cautiously?

My training plan for June's Race has goals written at the top:
Some of those goals are Double Top Secret... but the approach is as much of a goal as anything, in fact more so. Keys: Climbing Endurance and Downhill Tempo

With one key addressed for the day it was time for part two... Downhill Tempo. Time to stop holding my mass back from going downhill and just run down the damned hill.

Within 2 minutes the crankiness in my left ankle dissipated and I found the long hidden, open, powerful stride. Now, of course, I was running downhill in the dark... if you can't feel this way under these conditions then you aren't going to... not any time soon anyway.

As I moved downhill I soaked in this feeling of freedom of movement, the gliding along with crisp air sliding over my rosy cheeks. No more thoughts of worry... is it too cold? is this too demanding? am I going to hold up? None of that. For the first time since early November I was just moving my body with seemingly no effort, driving efficiently under my own power toward a daily goal and the goal that sits on an unseen horizon.

I turned back into my driveway gently slowing to a trot then stepped onto our porch. With a push of my Timex the run officially ended in 63 minutes. A challenge that I was looking for completed.

Happy Running!

New Features

2012-01-27T22:57:00.000-05:00

Just a blurb on the blog to point out that The Sean has made a few page additions to The Blog. Look up there... toward the top of the screen, just below the banner... now, click and explore those tabs for pages loaded with information related to The Sean's suggestions for endurance related reading, podcasts and movies. You can also find some information on favorite running routes in places The Sean has called home!

Happy Running! ... and where is all The Snow?!

Boring Adam's FYTO5k Virtual Race

2012-01-26T12:58:00.000-05:00

Last year I ran in Boring Adam's Freeze Your Thorns Off 5k Virtual Race. I had a great time dragging my winter weight up and then down a 3 mile hill in tow of a little husky... she was probably my savior for breaking 20 minutes (on the downhill at least)! Video Evidence.

Now, the time has come around for the 2012 version and there is still time to register. Just go to The Boring Runner and leave a comment that you would like to run, because you do. It might just be the reason you get out of bed for your run on Saturday morning...

After all, you don't want to wait another 12 months to Freeze Your Thorns Off, do you?

Good luck!

Initiation Phase

2012-01-25T11:58:00.000-05:00

Picture a flat sandy beach. You have a vision to build a drip sandcastle... but, it is going to take time and consistent application of endless handful of goopy beach sand before your idea will materialize. For now you have an idea, a plan and inspiration.

I am running now.
Just last night I reached 2 miles for the first time this year! I even ran the uphills hard. Of course the downhills were hard too, and the flats also hard... it is all hard at this point. The battle is just to move the sand from where it sits inert to the wide base of what will become achievement.

With the initiation phase upon me, the lungs expand and oxygen seemingly eludes grasp, the powerhouses of the cells have withered away and that metallic taste accompanies my exertion... that taste that fades after resuming regular training. I feel as if I am dripping much of my effort onto the ground around me, not exactly wasting effort- but looking forward to the efficiency that comes with consistent practice of a trade... the efficiency of practiced expertise.

From Zero to tired in 60 seconds
I have not been in this phase of conditioning for years and years... it's difficult to recollect how long- but I would pin the tail on the donkey of 2007... maybe 2009. Now, I am in full on beginner mode. Though, I do have experience on my side. I know that there are nothing but better miles ahead when the creation begins to take shape and small beacons along the way illuminate the process. In time I will be surging the uphills, gliding downhill and cruising my way across hours on end in beautiful places with renewed freshness and vigor. This perspective allows me to keep pushing through this stuck in mud phase!

For now, I am simply elated to be running again, no matter how searing the winter air is on my un-initiated lungs. The mere snapshot of a run I am getting at this point is beautiful. The trees are bare and offer distant views of the blue ridge mountains, the roads are fresh and new to me after the layoff. These scenes are mostly taken for granted during peak training as I am just settling into a run while covering these areas. Now, while moving so slowly and heading back so early I am trying to literally pay attention to every step along the way.

My big belly bounces 'bout as I move along and it reminds me of the long road ahead. I know where I am headed and where I have been. It can be frustrating to be here, but we have no other place to be except here and now! My paces consists of only run pace, period. There is no other gear to recover to, or to surge toward. There is run or don't and this is somewhat liberating.

Energized
The break has been good for my mind and spirit and allowed me to place my running within my life and find a real balance to all these aspects. With this relief I find myself returning to thoughts of performance with joy! I again think recently rare thoughts during the day.

"I wonder how fast! ...how strong! ...how long! ...how tired! ...will I be!!"

The ground has been broken on the building of my drip sand castle. I am not sure exactly what it will look like or feel like, but I have my ideals and time frame for progress. This urgency will allow me to stay focused. As I build I will drip large gobs of sand here and there and then fine tune with adornments and fine details to create a temporary masterpiece. This will stand in the end only as a memory and as a permanent feeling that lingers inside as a quiet confidence for what can be accomplished with a little dream and a lot of work!

Have you recently gone through the rebuilding process? Do you recall when you started running? Share your story!!!

I am RUNNING!

2012-01-23T10:43:00.001-05:00

This week I took a big step forward.

I had planned on not running until February 4th, focusing on strength and cross training while my ailing ankle recovered. However, with 2 weeks of completely pain free movement and the urge to get moving again I decided to do some striding last week. After completing about 300m of easy striding and waiting a day to see how my ankle responded, I was relieved to find that I had no residual soreness, no swelling, nothing noticeable at all!

With this feedback I adapted my plan and have begun the long process back to racing. Totaling about 5 hours a week for now, my training consists of the following:

Run 1 mile at a ridiculous effort for ridiculous pace :) In fact, the watch has been left behind for now!
followed by 50+ minute circuit on bike

alternate days of upper/ lower body lifting
(...and lots of youtube videos viewed while pedaling in place)

The good news is that I am living sore these days! That is also the bad news... I have a LONG way back to the place where I can say I am running and even longer until I can consider any racing. I am dreaming of running my old recovery routes... just a 5 mile "easy" run seems a long way off. But, I am RUNNING!

Turning the Corner

Two months of doing NOTHING and eating myself into the book of deadly sins has me facing a big challenge and I love a challenge! With my pants' waistline out of space, my fitness at a 4 year low and my mind fresh, I am optimistic about what this 2012 running year will bring me! The spark has caught hold and I am RUNNING!

Riding the bike to nowhere has brought back focus and allowed contemplation of where I have been, what I've been doing with my running and allowed me to make sense of my priorities as a dad and a runner. I see so many parent/ runners out there and know it is possible to do both well. In fact, each likely benefits the other!

With this in mind I am moving forward with urgency... a mile at a time for now, though in a blink of an eye- 50k and beyond!! But all done with a miraculous single step at a time!

Weymouth Woods 100k- an outsider's walk in the woods

2012-01-17T15:16:00.000-05:00

This was suppose to be my first attempt at 100k and I guess it was, since I did pay the fee and was prepared to start training... However, there was no attempt, not even a hint of one. With 2 months of detraining and hobbling I was happy to arrive at Weymouth Woods in Southern Pines, NC with the ability to walk without a limp or noticeable pain in my left foot. I am paying the price for impatience and poor preparation.

I arrived at Weymouth around 5 hours into the run with Lynnea, Sylas and Aster for a hike in the sandhills on a perfect January afternoon! I was really looking forward to seeing the progression of runners over the distance and how each person's demeanor may change when fatigue came upon them and the endless roots grabbed and woke them.

Lynnea and I toted the smaller mammals around a short loop on service roads which paralleled the inner course and allowed us to see and hear ultra runners in their natural habitat. 5+ hours in the runners were in full story telling mode. They seemed relaxed and energetic and in that magical place where placid euphoria masks itself as lunacy to the un-initiated.

Dropping Names
It was a bit chilly and boring for some to stand around for the whole afternoon so we headed back to the car. On the way we were fortunate to traverse one of the more technical sections of uphill trail... and with a stroller. Not ideal. But in between approaching runners we carried Sylas onward Pharaoh style to the top of this section. Here we spotted Daniel Lieb, Tommy Black and Georgia Snail each around the 50k mark. And all I had done was ride in a car all morning while these guys were just getting warmed up at the halfway mark.

I said good bye to Lynnea and Sylas and Aster and I tightened our laces for a long walk around the course!

We headed out with a pack of food and water, warm clothes and cheer to spread to the runners! I was happy to see Jade out there near the end of a loop in my favorite section of the course. We stood under the tall, straight pines and talked about all things ultra and commiserated a bit about nagging injuries. Jade is always ready with a smile which is such a powerful tool to go to battle with on the sometimes despairing trails.

Onward we went meeting runners of all abilities as they made their way along. Some were walking, some were crushing, some were recovering and some just enjoying the day for what it was without much worry about anything but the moment of perfection they were in. I saw Tommy and Snail again and they were looking really good now, relaxed, smooth and quick around 40 miles in! I was feeling really proud of these guys as they had obviously done the work and were executing perfectly when it counted.

All That and Space too!
There were a lot of runners out there on the 4.75 mile loop. But there was certainly much more space on the trail, no congestion. Even while walking toward the race Aster and I had a lot of time to reflect on where we are in our training. Well, Aster was reflecting on the bread she had just eaten and thinking ahead to peanut butter crackers. As Tom (2011 Chattooga 50k Winner) continued clicking off laps on his way to what looked like a breeze of a win my thoughts couldn't help but float towards spring training plans and a weekend in early June. The annual test of how I've been living and training and hoping I am able to meet my standards of performance and enjoyment!

I came upon the midway aid station and pushed through to avoid congestion and any dog phobic runners. It looked like a great place to spend some time and I hope to make a steady stream of visits to the hostel in 2013. I was really impressed with how firm the trails were in this section compared to what they can tend to be. These horse trails can be like beach sand when really dry but it appeared red clay had been brought in to remedy the situation. I am sure those who have run Weymouth before were appreciative of this update.

Running Bug
Aster and I walked our way to the swamp and the boardwalks as the sun was getting low. Runners had donned night gear; headlamps, jackets and gloves (and a tutu for one runner!). I could tell Aster was getting a bit low on batteries and my left foot was feeling a tad tired as well, (not painful though) so we began the trek homeward including some foolish RUNNING for about 3 minutes PAIN FREE. From there we walked home. Lynnea grew up about 1/2 a mile from the midway aid station and it was super convenient to just walk home after taking in this great event for the afternoon.

As the trail faded and the asphalt appeared my mind shifted back toward home again though left with the lingering impression of pride I feel to be associated with the kinds of people who would brave doubt every day and conquer it. This courage leads to success and tangible evidence of this was witness on a January afternoon in Southern Pines. I can't wait to be running it next year!!

For now... Onward to The Now!

Your Neck of the Woods?

2012-01-12T14:01:00.001-05:00

First off... some music to set the mood so you will tell me what I want to know...

Now. The Sean is still riding in place and lifting weights with no real "work" accomplished... but feeling better all of the time and the ankle continues to tempt his running spirit. So far The Sean has held out and stuck to his guns (If you don't count jogging around with his dogs and calculating yardage completed while doing so. About 327 yards if you are wondering, which is not zero.).

No pity party here. The Sean has his running memories to tempt him forward on to great things in the future even if a bike in a basement is the only place to be headed for now. There is a larger plan at stake here!

Summer fun with IMTR (L-R): The Sean, Rob, Rick (Photo: Beth M.)

Enough of that though. What are YOU doing as we reach the midpoint of January 2012. Sticking to your New Plan? Revamping your fitness? Excited for the Trials this weekend? Or, are you actually racing!!!!

Whatever the case, The Sean would love to hear about it so, dish it out!! Here's your chance to gush endlessly about yourself, no apology needed either. The Sean will even read the entire comment without checking his Facebook.

Leave a comment.

The Rungeon Sessions

2012-01-10T11:40:00.000-05:00

Just when I thought I was in the clear and ready to get running again I did just that. I laced up, and out the door for a 2 mile run. That was 10 days ago and I am still experiencing pain associated with this ankle situation which has led me to a decisive plan... rest. no running for 3 more weeks. Just stop and wait it out.

This injury stems from Table Rock 50, where I completed 35+ miles. That is where the damage occurred, but is the result of poor training, bad diet, loss of focus and over ambitious idealized "goals"; basically thinking I could tough it out mentally. Seems there is a physical aspect to running for 7+ hours too.

In other words, to run well, you have to run, stupid (that's me).

Enter the Rungeon
In lieu of the actual running I am going back to basics. Training has been reduced to a boy and his stationary bike in the basement (aka The Rungeon). 10 minutes on the bike followed by 5 mins of lifting, cycling through muscle groups in rotation for an hour more or less. Sometimes I ride hard, fast, climb, recover...

Staring at basement heating ducts and dusty cement for an hour can be dull though. To alleviate this boredom I just tote along the laptop with earbuds and surf the youtubes and Pandora and go with the landscape in my ears. Actually, this game is sort of enjoyable as I "race" along matching tempo, climbs and surges with ultra video clips or visualize challenging sections of courses I have raced or trained on.

Progress NOT Perfection
The ankle is feeling better... but I am not trusting it quite yet. I would rather miss a few weeks of running now and be certain that I am healthy and ready to begin training again. So, I will strength train, get in the core work, find games to play on bikes to nowhere and reset the system to be healthy for a great 2012.

I feel the motivation returning following challenging workouts in The Rungeon. I dream of running up mountains and across creeks and through meadows and snow storms and downpours. I dream of running again in the heat of the summer and under layers in wind blown freezing blizzards, down slippery slopes and gliding across crunching white single track.

But for now... I ride in place through the soundscapes of the Rungeon and I am happy to be making progress.

Pulling Weeds from the Runner's Garden

2011-12-28T10:15:00.000-05:00

We can only get to where we are going with time... with patience and really, really slowly. There is no shortcut.

Taking a break from a grinding and grueling running schedule can quickly take you a million miles away from the runner's reality.

Whether that break is elective, accidental or injury induced, the days turn into weeks, new habits form and the running lifestyle morphs into bags of potato chips and a good thick layer of winter warmth to challenge your pants with...

Weeds in the Garden
As I find myself in this predicament currently, my mind wanders occasionally to plans of getting started again soon... tomorrow, tomorrow, tomorrow... only a day away, perpetually. The left ankle/foot injury seems mostly okay, for the potential of short runs but as the injury subsides and pep returns I am faced with the fields of excuses which keep me from getting started, even if on a bike (gasp).

Without the constant tending of these excuse weeds by way of daily visits to training mileage and moving toward goals the Excuse Fields quickly choke out all around them.

Now, these tangled webs of reasons not to run have obliterated the expansive reasons to run... "It is too cold, I just ate, I haven't eaten yet, I am tired (really?), it's dark, it's windy, the weather is suppose to be bad in a couple of days maybe... my running pants are upstairs"... these are a few examples of the types of excuses growing wild in my Excuse Field.

When tending to the runner's garden we find zealous appeal in plucking these weeds as they attempt to break the surface. We recognize them even before germination and we have a masterpiece of sustainability.

Overwhelmed at the Helm
So what to do? It's a lot of weeds out there!! It seems like too much when you look at them all tangled and multiplying with a life of their own!! Removing them seems as overwhelming as any idea we have distanced ourselves from, impossibility fills the void left by neglect. It is as defeating as anything we fail to truly focus on.

We don't have a magic wand, at least I don't. We have only simple tools to rectify this mess of neglect. We pull a weed at a time. We have some gear to deal with the weather, the darkness, the slick roads. Most important, we have gumption to get out and do the simple work. To build endurance, toughness and our own relative speed, or our ability to give our best effort toward a task.

The Simple Tools
We have to love to go through the aches and pains of getting started, the process has immense value in itself.

We have to be consistently stepping toward the next beacon no matter how faint a glow. In time, we will find that we are experiencing something true and that we have become connected with this new mood, unique to this latest grouping of days we refer to as a training cycle. As we move, we can look back on previous achievements as harvests from a perfectly executed runner's garden. Those times we looked at the impossible and dared it to stop us. The other times our weeds had overrun us and we had no choice but to get down in the dirt and cultivate something amazing.

In this way, we fall in love with running again and find the true value in dreaming up goals and chasing them down. This is what separates the runner from the settler's herd. When our yield is harvested we know exactly where it came from. Where each deposit of hard work was completed, where the challenges made us question the validity of this pursuit. On harvest day though, when we have reached this beacon we are validated in our quest.

We know that the process we immersed ourselves in has made us. We can then move on to what is next with more energy, more tenacity and more love to give than we would otherwise have had. It is this growth that is the true reward. It might look like a race shirt or finisher's medal or a PR... these are guises for the true reward we are chasing and experiencing. We can only do it Real Slow.

Left Out of the Cold

2011-12-20T15:31:00.000-05:00

A left ankle has left me on the sidelines.

http://www.scoi.com/anklanat.htm

Ever since the attempt at Table Rock 50 some two weeks ago I have been hobbling about my surroundings like a first time marathoner. At first I was just sore... intensely so. Then, as is customary, the pain subdued like the sea and left behind the grit of the sand. This grit has collected in my medial ankle joint and has caused pretty severe and long lasting acute pains in the ankle deltoid ligaments (4).

Each night I rest in bed thinking tomorrow is the miracle morning when I stand on stiff legs to water the pups and am not rudely stabbed with the pain stick. To this point this morning has not come.

I thought everything was on track with my recovery. Then I had the bright idea 5 days ago to go out for a quick 30 minutes. Right away I was feeling stiffness... but hoping to work it out I kept on and reached a mile, things were a little better, not worse, and I was now running on soft grass... so no problem. Right.

This morning I woke up again, resigned to the morning hobble but hoping again that I would be cleared to join tonight's IMTR Group Run in Demascus. No luck. I decided to pass on the dose of ibuprofen to prevent later poor decision making.

So here I am, thinking that finally I am getting better. Thinking that I could run tonight, thinking tomorrow morning would be a good time to start. With 25 days until Weymouth 100k I am feeling a bit apprehensive about that run within the framework of my lack of training and jamming in what I can for now...

Anybody have any magic running pills?

BIB-OLOGY, An Abstract of Bib-logical Proportions

2011-12-14T12:13:00.002-05:00

Introduction to Bib-haviour Analysis

Attention Grabber! Okay now that I have your attention let's get down to business, what is this all about? I show at a race, I pay my money, receive my bib, remember my pins and return to my safe place to attach and prepare to race. We all know, that this ritual of pinning our bib is somewhat special and rare. The bib means something, it signifies to our brain that something difficult is about to occur, something outside the daily realm of a training run... we are about to undergo a public test, we are going to race!

The bib is there to track us, the Race Director has applied this number to our race and will immortalize our performance for a given day. The bib will be a snap shot of this run. When we look back at our wall of bibs (you have one, right!) we see our entire racing history before our eyes. But not everyone's wall, not every bib, is the same. Each bib is subject to Bib-ology. The study of bibs. So pin yours on and let's get moving!

Bib Phenotypes

If you take the time to look at the bibs of others you might be surprised at what you see... there are many types of bib wearers out there and we endeavor in this abstract to discern the differences between them and place them in a neat and tidy box for our entertainment... or at least distraction.

All Natural Bibber

The All Natural. Most common among bibs is the all natural, smooth bib. This bib is pinned to the front of the shirt over the navel. It is important to note that some smooth bibs are also worn on the back (incorrectly, according to certain RW gurus) or on the thigh and maybe even on a belt.
The Ball of Fury. Sometime in our running career we will see a rebel runner with a wrinkled bib. At first we think, "What the hell is that guy doing?" Fast forward a few races and we might find ourselves balling up our bib too, flattening it out and becoming a wrinkled runner ourselves. We might have a good race and think we have tapped into a secret source of speed. The wrinkled bib is nearly always worn on the belly and allows a fluidity of bib not offered otherwise.
The Masterpiece. Some bibs are just too big, no matter how small they begin. This is where the origami runner enters the scene. Folding the bib tightly to the edges of the printed numbers the runner then affixes the "bib". The folded bib stays out of the way allowing freed movement!
The Bandit. Who needs a bib at all? The Bandit has a non-existent bib. Though "participating" in the event unofficially and possibly scorned by the others who care enough to care, the bandit does not care in the least. The bandit is there to run. Some races don't issue bibs at all. In this case, bandits may be self-required to wear a self-supplied bib to distinguish themselves from the group. More below.

Runner's Expression in the Bib Phenotype

Now that definitions are clear as to the basic bib phenotypes it is time to examine what type of runner might be utilizing a given bib type.

Smooth bibbers are a wide ranging lot. Let's use an outline to examine this broad group.

Newbie- All newbies have a smooth bib. They are likely having a hard enough time figuring out why they are there to worry about free styling on their bib. Now, while the bib may stay smooth, there is potential for orientation issues within this group.

The Rodeo- on the back (Bart Yasso- RW)
The V8- haven't quite figured out the dynamics of safety pins & fabric. The result is a heavily slanted bib. And looks of pity.
The 69- this bib is upside down. The 6s are 9s. The 3's are E's... BUT the 0s are 0s.

Reformed- after a certain period of freestyle bibbing many runners find that there was not a secret to the bib after all. The reformed return to tacking the bib on their belly and then go run. To the reformed the bib has lost its magical properties, they are non-believers.

The Wrinklers typically are found first near campuses on grassy running courses. The guys and gals are fast, elusive and find a smooth bib to be cumbersome. The bib might catch their thumb or the wind and add resistance to their progress and so wrinkling was invented.

Myth holds that the first wrinkler was a nervous college sophomore who had slept in his kit the night before a big race. Waking up late, wrinkled and disheveled he toed the line and darted away from his competition. Upon finishing many were shocked to see the condition of the bib and attributed the unknown runner's success to the bib. Wrinkling was born!

Origami Runners- are cousins to the wrinklers, but more orderly in their rebellion. While we have yet to see a bib crane here at In Clean Air, we do have an appreciation for the skill of folding a bib in such a precise manner as to remove all but the bib's essence, the number. Advertisers hate this tactic and have caused the outlawing of this practice at larger events. They've gone so far as to implant computer timing chips in the bibs themselves threatening a defacto disqualification for any would be folders (and wrinklers alike). Interestingly, this is often the very reason for the reformation of many former wrinklers and folders having paid large sums to participate.
The Bandit- As mentioned, some races do not supply bibs at all. Bandits have difficulty with this situation and are often found blabbering incoherently and spinning in circles at these types of events. Wrinkles and folders make due with nearby garbage or old grocery receipts while newbies question the legitimacy of the event when not given a number with which to run.

Origami Hipster

Divergent Groups

Here are a few other groups we have observed on a smaller scale which are not otherwise classified:

Low Safety-pin footprint: This runner uses only 3 safety pins, or in extreme cases, only 2. Amidst growing scarcity of safety pins, this runner is doing his/her part to spare up to 50% of global safety pin use for future generations of bibbers.

Bib-Pockets- A highly specialized sub-group worth mentioning is the running shirt bib pocket runners. Zero safety pins are harvested in the course of this runner's racing. High incident of cross pollination within newbie populations.

Alternative Bibbing Styles: The bib has more variation that simply its mere appearance. Just as important is its location. While the newbie might make "errors" in bib placement, some veteran runners go out of their way to intentionally place the bib in alternative locations. Standard locations are the belly, the thigh and even the hip (for folders mainly)... but there are other locations too.

Head Honchos- Bib on the hat, more common on trails and ultras.
Below the Belt- Gear heads might affix bib to a specialized bib belt.
Van Gogh- This is an extremely rare, endangered runner marked by the tendency toward decorating the bib with a variety of media to embellish its inherent beauty. This includes but is in no way limited to paint, marker, crayon and general bedazzlement.

It is impossible to include all bib-havior in one blog post. If you feel I have made an egregious error omitting your alternative bib style please leave a respectful comment below. We are here to learn, not to judge, this is a safe haven for bibs of all sizes, shapes, colors, preferences, wrinkles, folds and locations. In short, we are equal opportunity bibbers.

Special thanks to Georgia Snail, Tommy B., Bart Yasso and Triple F for their inspiring this Bib-liography.

Table Rock 50 (errr... 54...ummm 36): A Race Report

2011-12-12T11:23:00.000-05:00

Imagine yourself sitting in your driveway, it is 4 am, you slept for 3 hours last night... and you are about to head out to attempt your first 50 mile run... you are completely unprepared, your training has been scant... about 30 miles per week; 90% of which is a weekly long effort. You jumped into this run on a whim, you have A LOT of climbing ahead of you and despite all of this you still somehow believe that you can complete the distance with a simple decision to continue on...

"I'll just keep going," you think, "how hard can this be?"

Table Rock 50 miler
As the moon settled behind a distant black mountain some 50 runners staked their spot in a gravel parking lot on the banks of Lake James for the inaugural running of the Table Rock Ultra 50m... (which is actually 54 miles). With a smattering of confusion and the rubbing of rubber on rocks we were off, a few steps into the unknown. The first few miles were pleasant, on the approach to Linville Gorge we made our way along a paved country road as the sun took hold in its battle against the chilly December wind. We reached AS#1 and hit a (pay)dirt road and with it we began climbing and kept climbing more or less for the next 30 miles.

The Hill
Despite my lack of mileage I always believe in my ability to get up a hill, no matter what, no matter how slow, I can always go up up up!! The climb up the west side of Linville Gorge is tough, and what makes it tougher is the drastic roller coaster effect of this frozen dirt road. The ups were definite walks and the downhills were okay for the energy savings but tough on the feet and legs over time on me. The pounding adds up. I did my best to save myself from early damage by slowly falling down these hills... but saving what isn't there leads nowhere fast... or in this case very slowly... very slowly.

Wiseman's View
We kept on climbing through a few aid stations until reaching Wiseman's View at mile 15.1 and our first drop bag. I happily grabbed another layer to protect me from the wind, loaded up with my spi-belt, PB&J and took a moment to prepare myself mentally for the next long stretch. I inquired as to how far we had come, and that was my first tangible hint of my true condition.

Looking across the Linville Gorge we could see Table Rock, the main feature of the area and our summit for the day... we would be travelling another 20 miles to reach that spot as we continued our trip around the gorge. By mile 19 I was feeling pretty bad... and had been feeling tired since like mile 8... so, my positive attitude was battling against reality... thoughts like:

"Come on, 19 down... only 35 miles to go!"
"Well, let's just get to the next turn..."
"Okay... can I walk again?"
"Sure."

As the course officials visited runners I always said, "I feel GREAT!" Did they believe that? Did I believe that? Did it make us all feel a bit better for a moment? Did it give me a laugh? Did I ask myself questions?

Drama
Somewhere around mile 21 I was caught by an angry soul. As I trudged up the road I could feel the anger in this guys steps, the pavement was cracking. I was in his cross hares and there was no getting away; my only hope was to continue in my own quiet space by slowing down further, no dice. He slowed and walked next to me... and began spouting his grievances with life in general.

Over the next 3 miles I heard about every bad thing that could ever happen to a guy... for brevity sake, here is the quick list:

He been lost twice today because of the (expletive deleted) course markings... He had come out here just to get away from stress and that was there was! Which was so bad because:

His married girlfriend had just left her husband after 5 years of their affair for..

ANOTHER man who was a FRIEND of his.

The husband was sleeping with some old lady in the town and she was married to his ex-wife's step father... who was married now to his former boss wife.

...and he was just out here today to get away from all of that!!! ARGGGHHHHH!!! I could completely understand why one would want to get away from that... I had a true appreciation.

I also heard about his entire employment history, his amateur athletic career, his extensive surgery records, the surgeons themselves and their reputations and legal troubles, his academic achievements and most endearing to me, an unfortunate deer which had a run in with him and his motorbike earlier this year resulting in surgery for one, death for another...

I was feeling a bit like that wounded deer myself at this point. Eventually as we approached the next aid station he said, "well, I guess I'd better get moving... what was your name?"

I thought it generous of him to ask at least one thing about me and wished him good luck with all of that...

The Valley of the Dogs

I made it a goal to not pass that guy no matter what might happen in his race and just keep moving. I was feeling pretty low physically and had a good deal of pain in localized areas, mainly my left leg and my right leg if we need to narrow it down.

A quick stint on a busy road (which had me wondering if I had missed a turn) led to another big climb and a classic North Carolina hound dog haven. I was a bit worried about a few things through this 2 mile stretch.

(1) The dogs welfare (2) My welfare (3) My legs and their welfare. There was a lot of paved downhill and I was in the cycle of running the flats and down hills, walk the climbs. I was being passed a lot through here and while it was uneventful for me I heard later that runners were actually bitten by a dog(s) in this area. Blame the owner from what I saw out there...

Gingercake

The views after popping out of rhodo-roads were amazing, the entire course was beautiful NC high country and kept me going, despite the pain which was increasing by the mile. My systems were all go, stomach good, heart good, breathing good, but legs... trashed. I had just passed the marathon mark in 5:45. About halfway to the finish line and facing a LONG downhill as we were glimpsing Table Rock through the bare trees.

I was now reduced to taking some walk breaks on the downhill sections too, I could run the flats... not much of that at this point. Somewhere in here I began smelling strawberry chapstick. I didn't have any with me and looked toward the trees to see if there was a trail nearby. There wasn't, but this scent kept coming back to me... odd, usually I smell phantom pizza on long runs.

The General Idea

As I plodded, my peace was interrupted by a dust cloud of furry when a Toyota Corolla attempted to set the fastest known time for this portion of the road. Apparently they were successful because 1/2 a mile later I ran upon them on the side of the road, with a forest ranger presenting them some sort of document to acknowledge their achievement. The ranger asked what I knew about their driving and of course, they received my endorsement. That felt nice to be able to provide a little support.

Table Rock- to the summit

I knew this section involved a climb, but really...

I had covered some 32 miles and we had one mile up to the parking area... at least that is what they said, one mile... or maybe they said 5, I would have believed that. This section was paved and many runners were headed back down for their final 19 mile stretch of mostly downhill running.

I was now in pain from the pounding of walking uphill... so that is not good. I began to seriously consider the aspect of physical training and how important it is to physical achievement. I had one mile of rocky single track to reach the summit. I grabbed my second drop bag, donned warm, dry clothes, a cup of Ramen Noodles and began the SLOOOOW trek upward.

One step at a time was it... I was looking for hand rails, for the smallest step, an inch of height made all of the difference... runners were coming down the trail looking happy as can be! I was still happy, very happy in fact, but also knowing that this was it for me. The writing had been on the wall for 20 miles and I felt that I was facing the area where injury was in the cards should I continue on for another 19 miles of downhill.

Reaching the summit I had my photo snapped and sat down. Now, I could see the entire course of what I had traveled this day (including the majority of that early morning drive). The volunteers asked me how I was doing and while my answer all day had been GREAT!!!! I decided to be honest this time and answer with, "How would a guy get a ride back to the finish?" Thankfully they were about to be relieved by another volunteer and begin the sweep, and I was to be the first known casualty in the meat wagon. I trekked back down to the parking area with 35.7 miles completed and visited with the AS workers for about an hour, happy to be sitting and dry and headed to my car.

The Finish

Arriving at the finish line in a car left me feeling like an outsider, a viewer of a distant event. With the task of walking 200 yards to my car, my choice to stop was confirmed as the right one. This was the toughest part of the day... must have taken me 10 minutes to get to my warm, dry, comfortable car.

As the sun set I point the headlight north-ish and made my way home in the dark. I had completed my longest run to date over challenging terrain. Now, it was time to sleep, and eat. In a couple of days, try running, that is training, a little bit. There just might be something to it.

Two Big Climbs, One Big Run

2011-11-28T14:46:00.000-05:00

With winter looming threatening ice and wind for the end of the holiday weekend I took advantage of a perfect autumn Saturday to double traverse Grandfather Mountain.

My training has been... spotty. When I get out the door I've felt surprisingly good, if a little tight (& heavy). But once a mile or so passes below me things have been fairly strong and smooth. As I continue training for Weymouth Woods 100k in January, I can't help but feel extremely under prepared for the task ahead. I go into this knowing that the task with be mental, that the fatigue will be a long term partner on that day.

Grandfather Mountain- Double Traverse
Having slept in Saturday I arrived at the trail head around 1:30pm with about 4 hours of visibility to work with and temps in the mid 50s at the base of the Profile Trail. Forecasts said a low of 43 that night so I figured up top at 5,946' elevation the weather would be pleasant enough. To be safe I still strapped on a light jacket, hat and gloves.

The Profile Trail is the most direct route to reach Calloway Peak. Starting along the gentle moss-covered rocks of the Watauga River the trail soon goes from easy 8 minute miles to challenging 12 minute miles (or slower) within 1/2 a mile. With numerous early water crossings on big flat boulders this early section allows the legs to settle into less technical rock hopping and the eyes get a chance to program the brain for the challenges to come.

Soon the grade becomes severe in sustained fashion, it is a mountain after all and I just continued my 4 hour pace for an over and back attempt on the mountain. My hope was to reach the Tanawha Trail near Boone Fork via Nuwati and then loop back on the Daniel Boone Scout Trail. Somewhere around 30 minutes I reached the Profile View, which was occupied (as was every other via this day... busy day up there) and so I just kept moving up up up! A few minutes later I reached the spring and took a short rest. As I refueled and down a few big gulps of fresh spring water I took in the peaceful silence in the fir trees.

The Trail Below Calloway Peak

Higher and steeper
The final push to the saddle atop the ridge is STEEP. Big step on rock jumbles on grades of 25% or more in places. I decided this was a great place to walk... or climb and even so I was feeling a burn in the quads and my heart rate was getting my attention... and still not a quarter of the way out... I was a little worried about that climb later in the day when I would be ascending the mountain for the second time on 2+ hours into the run. Anyhow, in a few minutes I reach the junction atop the ridge and made my left turn toward Calloway Peak.

More big steps, rocks and wash outs with enough roots to step and trip along while ducking under short fir trees reaching into the rugged path. Even hiking these trails can be technical but somehow, once you find the rhythm they can be run pretty efficiently about 95% of the trip! Along the way to Calloway I stopped in at the Watauga view and spotted where my house is way off in the distance. A cool perspective on the county from up there while the skies were crystal clear.

Midpoint Summit
A few minutes later I reached the pinnacle at Calloway Peak running from tight squeezes in the fir to the vista atop the peak. There sat about 20 hikers who were a bit surprised, startled to see the crazed faced trail runner. I gave a quick "howdy" and left them the peak hoping to get my alone time up there on the return... I figured I would need the rest later and that stopping here I might think better of the test ahead of me... so onward and downward I ran.

The feeling running off the top of a mountain is odd. 2,000' elevation loss ahead of me over the next 45-60 minutes was a nice thought from an immediate effort stance, but those quads were about to be tested with each precarious foot fall on the rooty, rocky, washed out trail! Last time I had run this descent I got an up-close and personal view of the root systems of trail side vegetation... with the 4 hour run in mind I took it in patiently checking my excitement to fly away not wanting to bleed all the way home. This worked out fine and soon I was at the loop junction for the Nuwati Trail.

Nuwati to Me
This is maybe the most technical portion of trail on Grandfather, while not the most strenuous... the amazing network of roots left by erosion make running very difficult under low hanging branches and some tight squeezes through big boulders. That said, it is runnable (even in the snow and ice) and I was making some decent (descent) time through this section while hydrating aggressively and chomping down my Gu Chomps.

There was a lot of traffic on this portion and one encounter sticks out. I came up two teen boys and their father. The second boy who was maybe13 and straight from the Google convention warned me of the treacherous trail ahead of me while I passed by. As I approached his father who was nose deep in his iphone completely missing everything around him... the mountain, the weather... his sons I was forced to gently brush by him... I was left trying not to tempt the trail gnomes with judgement of the encounter. We are all visitors.

Nuwati trail I took a moment at a watering spot, a mossy sluice box, to fill my bottle, fill my belly and get ready for the next test... the beginning of the climb back to the top. 1:45 in and who knew how long to get back. I was feeling strong and fairly fresh but with the climbing ahead, over 2,000' worth and nearing 2 hours on my feet it could get pretty tough. Add to this, the sun moving toward the horizon and I knew I just had to keep moving patiently. Barring injury I should be able to get to the west side of the mountain with a good amount of daylight remaining... it was about 3:20pm... that's 2 hours of good daylight, and maybe 30 minutes of dwindling dusk.

What Goes Down... Must Go Up!

Midpoint Low Point

Daniel Boone Scout trail is a winding switchback section which transitions away from the rhododendron up to the fir trees again. I bounced my way lightly upward and was reunited with many of the faces I had visited with on the way down.

Completing the loop and rejoining the Nuwati trail I was surprised how great I was feeling. From here I was only 20 minutes from rejoining Calloway Peak.

I noticed a thickness in the air and soon my head was in thick white fog permeating the trees. Passing an old plane wreck I moved onward knowing I was not meant for the one view at the top of the mountain today... rather the countless views along the way, impossible to measure in any single way but with a lingering feeling of experience it is something that stays with you.

Atop Calloway Peak for a second time I looked around at the drifting whiteness of the air. Visibility was about 50' and I had a big laugh that after 2:45 of moving to this point on the peak that I would see... clouds and few nearby trees!! Was the run any less rewarding?

Atop Grandfather Mtn.

Nowhere to Go but Down
Beginning the final leg of the run I settled back into downhill movement, the rocks a bit wetter, though my Innov-8 Roclites gripped with easy and I ended up without even a slip on the way, just a couple of uphill stumbles (no official falls!). Reaching the spring again I stopped and took a few minutes to re-energize my legs for the runnable downhill to finish. With the technical stuff behind me I had 2+ miles of smooth downhill ahead!

Reaching the Profile View I stopped for a minute to take in the face of the mountain's namesake, this time with the trail to myself. Then, I bombed downward picking up speed, dipping into and cruising out of tight turns and splashing through ankle deep mud puddles, what a blast! I reached my car just before 5 o'clock with 3:15 on my feet and feeling like I would have liked another bit of running... but for now it was time to head home!

This run was a big confidence booster. Grandfather Mountain is an area I once considered not runner friendly, which may be true for a road racer... with the right approach this is a playground with big climbs, technical sections, downhill bombs and even a few sections of flat, open trail. I can't wait to get up there again and add on to the double traverse!

This type of running should serve me well come Weymouth Woods, though not sure how to prepare for 60 miles in a sandbox... suggestions?

Series of Dreams

2011-10-14T12:49:00.001-04:00

Picture a line in the sand... your perception of what you are capable of... where you've already gone.

Now, picture yourself as a fountain of energy, a geyser of momentum. As you grow, your inertia acts and moves these small grains of sand around you and what was once a line in the sand, a limitation, vanishes and is now a fresh landscape.

Now, in your new vast sandbox, free of boundaries or limitations you are able to go beyond and discover a new horizon.

This weekend I will be finding the new horizons of my sand box as I return to run the next event in the Boone Marathon Series. The 2nd Annual October Marathon will be my landscape on which I can allow myself to explore whatever distance I choose to.

My last visit to a BMS event left me limping away at mile 18 (?) somewhere around 3am, having walked the last 7+ miles. It was... a failure in many respects, though I like to believe there was a lesson in there. Maybe a lesson as simple as, get in the game!

BMS events take place on a 3.75 mile out and back on the Boone Greenway. We will run out, then back, out, then back.... 7 times for a full marathon... bonus miles for those who choose. There have been some amazing long runs completed out on this tiny speck of Earth... try 105 miles by Bobby Cordell to name just one example... that is 28 trips of out and back over the 1.875 mile stretch.

If you are in the High Country this weekend for the Woolly Worm or some other event, stop by the Greenway in the am and get your run on! It is free, it is low key and the weather has been ordered up as PERFECT complete with the peak for leaf peepers.

Happy Running!

1st Annual Virtual, Day of the Race, Race

2011-10-05T13:28:00.000-04:00

I look down at my desktop calendar and see this, printed by the folks from At-A-Glance on Oct. 12th...

"Day of the Race (M)"

...and I feel a bit panicked... what race? I don't have a race next week... where is it? how far? what time? How much did I pay for this race? Nothing but questions swirled about and then I thought... well, maybe it's just a Mexican holiday?

So, I did what any self respecting American would do. I opened my Google and typed in Day of the Race and instantly felt even more American than I already had. It seems there is, and has been, another side to Columbus Day for over 500 years. You can imagine my surprise! For details go here.

For the short story, folks at About.com tell us "Dia de la Raza (Day of the Race) is the celebration of the Hispanic heritage of Latin America and brings into it all the ethnic and cultural influences making it distinctive" as it pertains to Cristoforo Colombo, or as we lovingly know him, Chris Columbus.

About Columbus we all pretty much know that he got lost and wouldn't stop for directions no matter the badgering of his wife... boy was she pissed. At the very least he was not certain where he was, except that what he was on, the Earth, was indeed round as he had proclaimed. Don't think he ever let his wife forget that nugget of discovery. But like any good husband, I want to focus more on the lostness of this man and because I... we, are runners, the best way to celebrate this 500 yr. old holiday... is to run a virtual race.

The 1st Annual Virtual, Day of the Race, Race
1. On October 12th, in honor of CC's superior navigational skills you will run sans electronic devices... So- no watch, no Garmin, no music (unless you are playing an instrument or singing yourself). You can have a phone if you feel it is a safety issue... but it must be turned off. (If you ask for directions you might arrive safely at home but you will also be DQ'd- officially)

2.Before you leave your starting point... Write down a length of time you will run on a piece of paper. This must be in time units. HH:MM:SS; writing for awhile is not acceptable and you will be DQ'd officially. Put your watch or time device on top of the paper, press start and head out the door. Now. you're racing.

3. Your route must contain at least 2 roads (or 2 trails) on which you have never run before. You cannot plan the route beforehand (that's no fun and you will be DQ'd officially). You can use familiar routes to gain access to/from these unfamiliar roads. Tie breaker goes to the most new roads with a maximum of 100 new roads, anything over 100 new roads will be cause for immediate official DQ.

4. Keep running until you believe in your heart and soul that you have matched your predicted running time. Then, press the stop button on your watch... it will be helpful if you have returned to your starting point by now. Only you can press start and stop, you cannot have a time keeper... you can have help unlocking your car if you think that is crucial to your success. I don't need to tell you what will happen if you have time keeper assistance of any kind... you already know.

5.Take a picture of your predicted time and your now self-stopped watch's reading of actual elapsed time for your Day of the Race run.

6. Email me (incleanair at gmail dot com) with a photo of your results and I will post those photo results in a FB album on the In Clean Air page once the final scores have been tallied. To be clear, we are shooting for closest to the predicted time mark. This will be figured as a score related to your total predicted finish time with the closest to a perfect score of 1.0 being our #1 performer (unless he or she has been officially DQ'd).

A Scoring Example
If you predict 30 mins but run for 32 minutes your score would be1.0666666 (32/30).

If you predict 60 minutes and are that same 2 minutes over, your score would be 1.0333333 (62/60). This score would be closer to 1.0 and would win. A mathematical advantage to running longer.

Now, what can you win? Of course there is that to discuss.
The simple answer is nothing.
The complicated answer is, it's up to you.

What can you find on a run with open ended possibilities. A run where you will explore a neighborhood, spot interesting houses, yard "art", witness random happenings or... you might not see anything at all. But away from racing against your wrist device you may find the best prize of all.

So finally, for all you wrong turn runners, here is a race for you... and all you have to do is get back to where you started from, via a new world. So go out and find you inner Columbus... but please do your best to not wipe out the new found neighborhoods as you pass through; I won't be responsible for that and yes, you will be officially DQ'd.

Leave a comment under this entry over on the In Clean Air page to signal your intent to get lost on the run.

Happy Running.

A Big Weekend

2011-09-30T15:59:00.000-04:00

Amidst the first threat of High Country snow... up to 2 inches in the next 24 hours... I am making final preparations to head north to Virginia and the Mount Rogers Rec Area for a weekend of sleeping under vinyl and running over rocks and roots!

How much will I run? A lot.

How much will I read? A lot... maybe...

How much wood will I burn? Yet to be seen but probably commensurate with snowfall accumulation.

It will be a Big Weekend for me as I prep for upcoming 50k and 100k runs later this month and into the new year. What are your big weekend plans for welcoming October in style? What are you training for? How are you coping with being a fan of the biggest failed season in the history of America's pastime? There I go projecting again...

Happy running!

Revisiting MLB picks... How'd I do??

2011-09-26T06:00:00.001-04:00

Mar 31, 2011

So- it has been a whole baseball (and running) season now. As I write this (for a scheduled posting at the end of the season) the season's first fans are streaming into the ball parks in Washington D.C. and at Yankee Stadium for the first two games of the season. Who knows what this year will bring but this is what I thought would happen... and now, I am accountable.

I hope we are all celebrating our own successes in running and life and that your team is still in the hunt... unless you are a Yankees fan, in which case, I hope the team has been disbanded and the stadium has been turned into an aquarium. Playoff time!!!

PS- Awful in every respect... wow.

A Pilgrimage, Distinguished

2011-09-20T10:11:00.002-04:00

"...a pilgrimage distinguishes itself from an ordinary journey by the fact that
it does not follow a laid-out plan or itinerary, that it does not pursue a
fixed aim or a limited purpose, but that it carries its meaning in itself, by
relying on an inner urge which operates on two planes: on the physical
as well as on the spiritual plane. It is a movement not only in the outer,
but equally in the inner space, a movement whose spontaneity is that of
the nature of all life, i.e. of all that grows continually beyond its momentary
form, a movement that always starts from an invisible inner core ."

"Thus the pilgrimage in the outer space is actually the mirrored
reflection of an inner movement or development, directed towards a yet
unknown, distant aim which, however, is intrinsically and seed-like contained
in the very direction of that movement. Herefrom springs the
readiness to cross the horizons of the known and the familiar, the readiness
to accept people and new environments as parts of our destiny, and
the confidence in the ultimate significance of all that happens and is in
harmony with the depth of our being and the universality of a greater life.
Just as a white summer-cloud, in harmony with heaven and earth,
freely floats in the blue sky from horizon to horizon, following the breath
of the atmosphere-in the same way the pilgrim abandons himself to the
breath of the greater life that wells up from the depth of his being and
leads him beyond the farthest horizons to an aim which is already present
within him, though yet hidden from his sight."

The Way of the White Clouds
Lama Anagarika Govinda

Do you wanna be a warrior?

2011-09-13T15:15:00.000-04:00

A warrior does not give up on what he loves. He finds the love in what he does.

He seeks vulnerability. He acts, he does not react.

He does not start, or stop becoming himself. A warrior does.

Misty Mountain

2011-09-08T12:01:00.000-04:00

Lynnea's New Glasses

Fall is rising upon the High Country. The leaves continue to hold their brilliant green but the winds have shifted. Back to the gentle, crisp breeze, the deepness of the blue skies and the passing through of steel grey clouds overhead.

These are the days when you can run without much planning. No major threat of lightning, oppressive heat or being froze to the core. The summer has allowed adaptation to heat giving the fall an advantage over the spring in this way. This is the season for travelling dirt roads, passing split rail fences, chasing newly relocated herds of cattle as they graze on the abundant grasses of the growing seasons.

Getting Away With It
Last night I arrived home after a dulling day at the desk. Lynnea suggested I take a jaunt and I didn't argue. Rather than heading into the woods per usual, I dusted off my neglected road Sauconys and pointed my nose down the driveway and toward the road. My first road miles since July 7th... and June 23rd before that...

I've been noticing a lack of stride length and strength and ability to simply carry momentum on any straight stretches. My intuition has been honing in on the lack of road mileage as a main contributor to this gradual loss of stride inertia. While the trail is great for lateral agility there is nothing like the road to build stamina; both physical and mental.

Grady Hill Loop

Reaching the end of the drive I turned right and downhill beyond the barn for a quarter mile before the attitude of Peoria Rd. makes an abrupt change. Here a 2 minute aggressive and imposing climb, all laid out before your fresh eyes and yet-to-completely-warm-up-legs which have had all downhill steps thus far.

The Rise
After the initial shock to the system the hill does level a bit and becomes a great dirt ramp toward views of the Bethel Valley near the Tennessee border and the Cherokee National Forest atop the ridge.

This quiet corner of North Carolina is infused with small farms, chicken coops, friendly dogs and old folks rocking their days away out on the front porch... they often give a quizzical wave as they see me running by.

Last night though, it was quiet. Just the misty air of fall, my labored breathe, the crunching of Sauconys on gravel... Despite the lack of mileage I was pleased to see that while feeling a bit over my head on the climbs- I was hitting the usual spots in the usual times. After 20 minutes I reached the apex and made the left handed turn onto Grady Hill Rd.

The Fall
Passing the old spring enclosure I recalled the hot days of summer when I might stop here and cool off with the fresh, cold spring water. Downhill the roads winds, left and right and steep. All that elevation slaloms and is gone in 9 minutes of heavily forested hardwoods. Nobody drives this back road so it feels like my own personal route for its duration.

Sylas Settling Down

At 3.5 miles I return to Peoria Rd. and am back on the pavement. A few small inclines as the road gently rolls toward home. I run by homesteads from the 1800's, I revisit the mules in the field. I take in the idyllic views above the Watauga River watershed as it courses hundreds of feet below toward the Appalachian Trail.

The Climax
A final push uphill takes me to my cool down stretch where I run along the shoulder of the road overlooking my home. There below, through the acres of Frasier Fir, I see Goliath, Lily and Aster running in the yard. They see me to and jump and dash at my return!

The End
Down the gravel driveway, the crunch of small stones underfoot. The breeze flows through the limbs of the laden apple tree. A nibbling doe looks up, drops her meal and darts to the treeline to observe the "visitor".

I walk inside and see Lynnea putting Sylas to bed. He looks up and smiles into me before he lays down for the night.

Happy Running.

My Beautiful Lynnea (sans glasses) w/ Aster

Woods Ferry 24 Hr.

2011-09-06T12:59:00.001-04:00

I drove the 3 hours or so to Woods Ferry Rec Area with little in the way of expectations. My basic idea was to get in time on my feet, time on the trail and time running at night and not a single step in the front. That was it.

Since Boston my motivation to break through new barriers has been... non-existent. I've been slogging through some mileage every other day, maybe 30 miles a week. I've been thinking some about what I want do to next and I've been really enjoying my "extra" time at home with Lynnea and Sylas. That said, I had committed to run Woods Ferry for quite a while now and so I had the "goal" of completing 50k at a minimum... just trying to get out and run in the woods.

The Course
50k at Woods Ferry means 4 laps, each 7.75 miles in length. A perfect distance per loop with aid at about 4 miles into each lollipop. With temps in the mid 90s to begin on Saturday afternoon we shuffled to a start in a slow moving (mostly) blob. I haphazardly landed in the middle of the blob which worked itself into a mostly single file string on the initial horse trail.

Winding through tall pines the course begins with rolling, and meandering toward the highest point on the loop at mile one. Then, the trail drops away from this ridge and down, down and down into the first of several (dry) creek beds. Not much rain this year which created some dusty conditions (though muggy) early on. Another ridge, another dry creek and another climb brings the course to the service road and then to the power line trail.

The power line consisted of more climbing and descent. 3 hills leading back to single track of a mile or so in the forest, pine needles and sand as the majority of the elevation has been gained back. Soon the mid point aid station is reached and a good chance to stop and chat with the parade of amazing volunteers.

Section II

Many Moons Ago

The course then turns red, as in red clay. It also turns very flat and very runnable with lots of exposure to the sky as well. The night loops here were great to stop and gaze at the pinholes of the sky... the daylight loops got hot in this baking clay. I also had some difficulty spotting strewn debris at night in this section and after loop #3 I found that I was head to toe painted in the red stuff. So before causing permanent damage I stopped for a rinse off and a quick nap. Mistake.

A Quick Nap
10 hours later... yeah- 10 hours later... I awoke to the morning song of birds and chatter of the crowd. High praise for the Honda Element and its sleeping quarters, but my time on the trail was now short. Gone was the night and here was the sun. I had one loop to complete to garner 50k and so I set out, groggy and hungry. Choked down a couple of Cliff Bars and some Mint Chocolate Gu to regain my blood sugar and soon was swiftly darting to and fro through the twisty single track feeling great and dreaming of all the mileage to come.

Closing out loop 4 I sat down and gobbled last night's pizza, sat in my chair, cracked open a celebratory beverage (for finishing the minimum) and thought about going back out for #5. In hindsight, I was searching for a reason to go home and spend the rest of the weekend with Lynnea and Sylas. So, I packed up, turned my number in, picked up my finisher's award and got by with the bare minimum. Better than Chattooga I suppose...

Looking Back, Looking Ahead

50k in 17 hours is... a modest "accomplishment". Though, I am happy (not thrilled) with it. I ran, and that in itself is enough. I had my time on the trail around friendly faces. I ran in the heat, I ran in the stars (and I slept in my car).

The trail became a part of me (NOT all of me). I knew every turn and every hill, I Saw them, didn't Feel them. I had highs and lows and lots of mediums- it's mostly mediums out there though that is forgotten in time, I run for the mediums mostly- the time to settle the mind and check out from stresses.

A simple movement, repeated.

I saw the look of determination in those pushing their limits and in the end I felt like... a tourist in this race, not an involved participant.

To flow through 31 miles and not be fully engaged leaves a strange feeling with me and one I am not accustomed to. I don't know where this new trail leads, I can't recognize it, there are no signs to point to where I came from or where I am going. The sounds are strange, and the sights are new, this adventure is real.

Yet, there is no fear, just comfort... abundant comfort. The confusion arises from a habitual desire to achieve clashing with contentment, a lack of a need to prove something to myself. This year of transition has me scratching my head and wondering where the line is that has suddenly blurred? This vanished distinction that joins the living of real life and the experience of a running life... In time, things will settle. In time, I will recognize my surroundings. In the meantime, I will run. Far or short, I will run. I am a runner.

Happy Running.

World Championships Highlights!!

2011-09-01T14:46:00.000-04:00

If you are like me you look forward to the biannual parade of world class athletes making their way to the peak of a career in some foreign land at the Olympic Games. Years and years of preparation leads to that ultimate moment when NBC drones on about one or two attractive athletes while missing out on the whole athletic event... unless it is under 10 seconds in duration or it involves balls.

Well, not so when it comes to the World Championships. Though it might be difficult to find coverage it is out there if you dig a little into the Google. So, if you are struggling to wind up this week and need a 15 minute non-smoke-break, consider it done. Click yourself silly!

Here are some highlights so far from the World Championships in Daegu, South Korea:

Jenny Barringer-Simpson wins GOLD!!
Usain bolts himself to a DQ (but is sure to garner his limelight before exiting "quietly")
Oscar Pistorius leads South Africa to a National Record in the 4x400m

Just a few to get you started! Let me know the events you find interesting and the athletes you love to watch!! I'd like to see the 50k steeplechase! Any ideas for additional "creative" events on the track?

Happy Running!

Winner!! Auria Earphone Giveaway!!!

2011-08-31T10:06:00.000-04:00

Gather round for I have news...

Today is the day. If you entered into the drawing for the FREE set of Auria earphones you should be feeling a little anxious right now. Your nerves should have you slightly agitated, not wanting the writer of this post to draw this post out seemingly to simply fill space with an ongoing string of useless drivel and utter nonsense only delaying the inevitable conclusion concerning who the winner is. You might be called back in your mind to days of graduations attended in sweltering June heat, where a self important ogre droned on for hours in the sun while your grandmother withered headlong into her walker, small children fainted with bodies strewn about in the green fields and ultimately all attendees either slid off their plastic chair with sleep or preemptively stumbled wearily and made their way home leaving their graduate without a ride to the after party.

Fortunately for you this will not be the case here at 'In Clean Air'. So, without further delay I am so pleased to announce the grand prize winner of the free** Auria earphones is...

Auria earphones Giveaway!!

Congratulations to Muriel Singer!

Muriel, you now need to email me with your mailing address so I can drop these in the mail for you.**

Thank you and More!!
A sincere 'Thank you' to everyone who participated. In Clean Air is now 101 strong and growing. The more followers we have the more stuff you get from unsuspecting products manufacturers looking for a leg up in our community! So keep reading and start following if aren't already!

In the interest of fairness I will move my next giveaway from the musically minded toward the readers of the group; I have a feeling there are a few of you reading right now! You won't want to miss out on this next giveaway as I just scored a sweet deal on some 'gently' used romance novels down at the Goodwill.

Happy Running!

**Also, to receive your prize you must clean my car, wash my home windows and work as my crew for the full 24 hours this weekend at Woods Ferry 24hr. Did I forget to mention that originally.

Last Chance!! Auria: Performance sports earphones GIVEAWAY!!!

2011-08-25T12:45:00.002-04:00

Exceed: Glacier White

The deadline is fast approaching. Enter now. See details at the bottom of post.

One of the major annoyances of running with music is that little tug in your lobe. A tug that makes you wonder how such a seemingly insignificant amount of mass could cause such annoyance as to leave music behind at home. That is until the unveiling of the Exceed earphones from Auria!

The Wear Test
I decided to put these earphones to a true test, not a little jog on a paved road... but out onto the technical trails of the high country with jostle inducing rocks and roots. Covering the twists and turns and aggressive changes in elevation has worn on and irritated my sensitive lobes while running with earbuds in the past.

That problem is ancient history now, gone the way of the boombox, walkman and the discman... now, you have the perfectly comfortable earphone to use with your iPod, MP3 player or smartphone! It is easy to use, it stays in place and allows the user to readily hear ambient sound! Now you can be a courteous and safe sharer of the trails! No more people sneaking up on you and shoving you into the bushes as they pass!

In Place and Comfortable
As soon as I put the Auria Exceed earphones in, I began jumping up and down in the classic I have water in my ears style of summer time... and nothing budged. So off onto the trail I ventured. Even while running vigorously the earphones stayed in place and were so comfortable that they went unnoticed, it was just me, the trail and some Dylan tunes to keep me company as I moved over the terrain.

Safety and Convenience
The audio quality is excellent, very clear with a great range. Most importantly though- these earphones allow ambient sound to come through from your surroundings! I believe this contributes to the safe use of music while running. The user can hear approaching vehicles, pedestrians, rabid dogs, or just have a conversation with their running partner without fidgeting with their volume or removing the earphones each time they are asked what their favorite color is.

Get Yours Free! (Winner Announced 8/31)
So, how do you get a pair? Well you can go to the Auria website and see the array of personalized styles and models and find your local retailer.

OR- you can get a FREE pair right here at
In Clean Air! Here is what you need to do to enter for your shot at a free pair of stylish Auria earphones:

You have to follow the blog.
Then, 'Like' In Clean Air' on Facebook
Finally, leave a comment on the facebook page telling me what are your favorite song(s) to run to!

That's it! Winner will be announced on August 31st. Don't put it off! Do it now and you could be running safe and sound with Auria earphones and In Clean Air. Already have earphones? Well, its 4 months to Christmas!

Happy Running!