The quiet

before the storm.

I have not posted to this blog for a while. I've taken on more CrossFit, less ultrarunning. More on that later.

Anyway, came across this video today, wanted to share.

http://beanathlete.tumblr.com/post/7363246904/this-video-gave-me-chills-the-sounds-and-the

Whatever you do out there... do it hard. Then breathe.

Running Through the Wall: a review

I stumbled upon this very kind and thorough review of RTTW.

Thanks Sheri. Good luck with your running.

Kindle edition: Running Through the Wall

Both my books are now available at a low price for the Kindle. Other e-book editions are coming soon.

The Thrill of Victory, the Agony of My Feet

Running Through the Wall

And if you are looking for a new book on ultrarunning, check out the latest and greatest how-to book that can help you get to your first or next ultra.

Relentless Forward Progress: A Guide to Running Ultramarathons

Pre-order your copy now. It will be out in April.

Run hard out there.

Boston Marathon makes qualifying tougher, only the fastest get in

Boston is cracking down. The faster you run your qualifying race, the better your chances of getting in. Scrap the lottery system that lets just anyone in. You must be tough. You have to be fast. You have to train hard. You might even have to do some speed work!

Oprah, are you ready for your comeback?

Run hard out there...

Tight IT Band and Hip Flexors

If you are not following KStar's Mobility WOD... you should be. While they don't all apply to runners, some of them really hit home.

Run hard out there.

2010 Bike Commute Summary

One of the things I wish I did more of in 2010 is ride my bike to work. Here's how 2010 ended up for me (I'm on vacation next week, so no opportunity to change these numbers).

• Bike Commute Days: 46
• Miles: ~ 550
• Gallons of Gas Saved: ~ 27
• Gas Money Saved: ~ $70

46 days is ok, but I would have liked to have done better. In 2009, I set a goal of riding 90 days. I rode 34 days in 2008. Despite the much higher goal for 2009, I only slightly increased my number of commute days to 39. This year, without really trying, I increased to 46 days, so I am happy about that.

But I still want to do better.

Here is where I go wrong: I don't really start riding until March, and I pretty much quit in November. Hmmm... Could it be the winter weather that keeps me in?

We had a lot of snow and ice winter of 2009/2010. And so far for the end of 2010, it has been the cold weather and wind.

Seems like I need to gear up!

Some things on my dream list I need to turn my LeMond Poprad cyclocross bike into the ultimate year-round commuter:

• Full length fenders, front and back
• 38c Knobby or Semi-slick tires for potential winter weather
• Better pants for cold weather riding, perhaps rain pants too
  
• Comfortable Balaclava that will fit under helmet
• Reflective tape to make me more visible

What else? Is it too late for me to go see Santa?


Run hard out there...

Thankful

Thankful that, for now at least, I am blessed with the ability to run. Thankful that sometimes I can even run fast and/or long. Thankful for a family that lets me get out and run, even if, for now, it is not their thing. Thankful for a job that allows me to get out on some trails on my lunch hour and a city that gives me places to do it. Especially thankful for friends and co-workers who keep me company out there.

Of course I am thankful for a lot more than just that. But it's a start.

What are you thankful for?

Run hard out there...

This is why I wrote the book...

To inspire others. I love it when I hear people say that it was my book that got them to start running trails or running ultras. That's why I did it.

Run hard out there...

Mobility exercises for Plantar Fasciitis

Great Mobility WOD for the dreaded Plantar Fasciitis.

Check it out here.
http://mobilitywod.blogspot.com/2010/11/episode-77365-plantar-fasciitis.html

Thanks Kelly for another great set of exercises.

I'm definitely going to remember this one.

Run hard out there...

My other book

It's interesting that Running Through the Wall sells pretty well while my other book, almost the exact same format, but about adventure racing, is not selling at all.

Does this say something about the two sports?

If you are not familiar with my other book, Google Books has a large portion of it online. Check it out.

Run hard out there...

Good Company on Amazon.com

Mobility vs. Injury

Long time no post. Anyone who knows me personally or follows this blog knows that the only time I ever stop talking about running is when I am injured. Well, it's that time of year again. Some things crept up on me, then a hard descent down Mt. Mitchell in the wrong shoes along with a couple hours of ultimate frisbee in the wrong shoes have introduced me to the wonderful world of ankle tendinitis. I've never felt one like this before.

Along the way, however, I have discovered that working on mobility is the way to keep things like this from happening. The injuries of my past and present: ITBS, foot and ankle tendinitis, and low back pain can all be cured, that's right cured, by introducing some mobility exercises into your daily routine.

This guy, Kelly Starrett, or KStar, is here to show us the way. Runners start with this post, and work your way around his blog and around you body. Regain your youth in 10 minutes per day. While I cannot run, this is what I will be working on.


Run hard out there...

Rain

What is it about rain that turns an average run into an Epic Adventure? Today's run was a perfect example.

The plan:

Run to Highland Park, and run 2 miles worth of hill repeats (about 20 hills), doing 10 push-ups at the bottom and 10 sit-ups at the top of each repeat. There was some dread about running through the long grass that we jogged through yesterday. On the way to the park, the humidity was very high, it was going to be a sweaty run to say the least.

The reality:

We got there to find the grass very freshly mowed (the mowers were parked at the top of the hill, taking a lunch break). Good, but the grass was about 10 inches tall, so what's left was a wet, green, shirt staining mess.

Oh well. 3, 2, 1, let's go!

Just as we started the workout, the sky opened and the rain started to fall. The temperature probably dropped 10 degrees almost instantly. A few minutes into the workout, it really started pouring. I mean torrential.

It was beautiful.

We found ourselves laughing like children running up and down that hill. We were blinded by the huge summer droplets, making the pot holes hard to dodge. Still, the kid in us ran, as hard he possibly could. It turned into an epic workout that we will remember for some time. Somewhere along the way I told Sammy that I hoped we never got tired of working out like that, and that I hoped we never said, "Not today, it looks like rain."

And I mean it.

On the way back downtown, the rain stopped. It's funny how things work out like that.

Run hard out there.

Fog on Fulhardt Knob

It's amazing what a difference one day can make in the weather.

Friday it was in the 90s, sunny and hot. Then a front moved in.

Saturday we ran in temperatures in the high 60s, low 70s in the hottest part of the afternoon. Here is a pic from the top of Fulhardt Knob, in a thick fog.


Then today, it was back in the upper 80s again.

What will tomorrow bring?

Run hard out there...

Mountain Running

What a way to end the week: three days in a row of mountain running.

Thursday we ran up Mill Mountain. Not a mighty mountain, but also not a bad start to the weekend. 6 miles.


Friday evening we ran up and over McAfee's Knob. That was a fun run finished off with a good (late) meal with BBQ and (some new) friends. 8 miles.


Saturday Jay and I ran the AT from 220N to Fulhardt Knob Shelter and a mile beyond before turning around and running back to the car. The humidity had to have been 111%, but the temperature was comfortable for the first time in weeks. The mountain was covered in a heavy fog which collected in the webs of the orb weavers, decorating our path along the way. It was the most beautiful run I've had in some time. A bit challenging too. 14 miles.


Sunday will be a day of rest, before getting into another week of fun.

Run hard out there...

Run the mountain

(Sandbag Hillclimb, 2009 CrossFit Games)

Today we run the mountain at lunch. How high can you get on your lunch hour?

Run hard out there...

Dedication

So here's what one of my lunchtime running friends told me this morning:

"I washed my running clothes last night and forgot to get them out of the dryer. I remembered when I was about half way to work this morning (he has an hour long commute). So I stopped by Walmart and bought a pair of shorts and a shirt. I hope they fit!"

That's what I call dedication. What's your excuse for not running today?

Run hard out there...

Is sitting bad for your health?

Some people think it is.

Run hard out there...

Crossfit Endurance WOD review 7/20/2010

Today I did the Crossfit Endurance WOD as prescribed.

One Minute Ladder:

Warmup

All Out Efforts.

1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

Cooldown

Timing this workout can be difficult, especially in the later intervals when the mind gets a little fuzzy. I programmed the workout into my Garmin Forerunner, and it worked beautifully. It even features a 5-second countdown timer as each interval is about to end.

The recommended warm-up is an 800m easy jog followed by a few short sprints to prepare the legs for hard running.

This workout definitely got harder as the rest periods got shorter. But I was surprised to find that my distance covered on the run intervals was consistently 0.18 miles. My average run pace was around 5:30/mile. I think I was being conservative, but I won’t know until I try it next time.

The total workout was 2.35 miles, just over 16 minutes. 1.8 miles of hard running.

Give it a shot sometime, and let me know what you think.

Run hard out there...

Today: Sprints

It was just a few of the boys today, so we ran to River's Edge and did some sprints on the soccer field. Total running 5 miles. Sprinting all out? Probably about a mile.

Before the workout I was having the Monday morning "blahs," and almost opted for a slice of pizza instead of a run. But it is amazing how much better I felt after that workout. Instead of the pizza I had some garden fresh tomatoes and cucumbers.

What a great way to start what's going to be a great week.

If you are not sprinting in your workouts, you should try it. Google "benefits of sprinting" to see why. But ease into it if you are new to sprinting.

Run hard out there...