Master Competitor

I hate crashing on the trail

2012-02-09T09:58:00.000-05:00

Here's the remnants of this morning's trail run, courtesy of a stubbed toe and consequent crash to the ground.

It's fortunate that we've experienced a mild winter here in the North Carolina mountains, but lack of snow doesn't mean the frozen and rough ground is forgiving.

I was headed up a trail section I've traversed dozens of times before. I caught my foot on something and before there was time to react, I was slammed on the ground. Ouch, that hurts.

Good news in winter is that our bodies are covered with running apparel, so my Brooks tights took part of the impact, as did fabric covering my elbows, forearms and hands...all points of impact.

Has this happened to you? I must admit that as the years roll by, kissing the dirt is becoming a bit too common. It seems to go in spurts; sometimes I'm good for a season, then during another period I'm face-planting on a weekly basis.

So there's really nothing more to say or do than to shake it off, lather up the affected area, then coat with an antibiotic ointment. Besides the stinging I'm all good and ready for more aerobic fun tomorrow.

As the Brooks mantra states, Run Happy. No matter what happens on any given day, staying upbeat about the opportunity to run is #1.

Charlotte 50K ultra run: Simple, fast and friendly

2012-02-05T07:29:00.000-05:00

Here's a twist you won't often see in the ultra world: A new event comes onto the schedule, promoted by...the Knights of Columbus?

Yes indeed, and it was a friendly group of cronies who organized and hosted this event. It was actually fun and refreshing. The race was organized to raise funds for KOC charities and few can argue with that. Coming into race registration felt more like being at a brat fry than an ultra, but aren't most of us looking for a new twist to our experiences?

The race was held on a section of the Charlotte greenway system. Course started on dirt, transitioned to asphalt in 1.2 miles. We went about 2.5 miles out, headed back, then took a short spur out and back each lap. 10K in all, five times. The course is flat and fast and didn't provide much excuse for walking.

First time event, drew a bit over 50 runners for the 50K and something less than that for an associated 10K.

It rained most of the day but temps were in the 50's, so we were wet, not cold. I came upon the simplest yet most practical solution yet: A $6 WalMart emergency poncho. This little throw away unit comes in a tiny pack, yet folds out to full size with hood and arm holes. I believe it works better than most expensive rain jackets in that it is totally waterproof, yet fits very loose so that air can blow up underneath it. Stops sweat from getting captured inside.

My old compatriot in the sport, Rob Apple, made the drive over from Tennessee. We fell into our usual MO, chatting about countless subjects and running side-by-side. Multiple loop courses can sometimes lead to brain mush, so it's better to enjoy conversation and stay engaged in something other than the repetitive loops.

Despite wet conditions, aid station crews were friendly and helpful. This promoting crew put a lot of workers on the course and it was evident they wanted to make a good impression. Thanks to all who gave up a day on the weekend to care for sopping wet characters like us.

We came around the last turn and the conversation ended at the finish line, 5:26 of pure entertainment. That's a lot of speed for a couple of old ultra vets like us and I can feel the torque in my body - especially my screwed up right shoulder.

As always, it's time to thank the Lord when I return home safe from yet another ultra finish. I'm 55 and master competitors cannot take the ultra gift for granted. Each run may be the last...but that's up to God to decide. On this day, God dropped yet another gem into my pocket.

Run like a rocket with Ginger Chews

2012-02-03T12:54:00.000-05:00

Here's a new, top secret training edge for all master competitors. I'm almost afraid to give this info away, as it's the key to all future PR's and effort-free running and cycling.

I'm talking about the rocket-like additives in my new favorite treat: The original Ginger Chews.

Check out this product overview from www.gingerpeople.com:

America's #1 selling ginger candy and winner of Fiery Food Association's Scovie Award for "Best Candy," our Original Ginger Chews are natural, stimulating and delicious. Given ginger's queasy-quelling properties, Ginger Chews are great to fight off nausea while flying boating or going on a bumpy road trip. Surprisingly and satisfyingly spicy. The only candy that bites you back!

Ingredients
cane sugar, ginger, tapioca starch.

Two chews contain 40 calories, 0g fat, 0mg sodium, 10g carbohydrate and 10g sugars.

Ginger chews are spicy and seem to fight off hunger cravings. It's also reported that ginger is an antioxidant and cancer-fighter.

Keep a bag of these little guys at your side; it's good for what ails you!

Long term athlete or flash in the pan?

2012-01-27T16:51:00.001-05:00

Here's a shot from the lowest-effort 100 miler I ever ran. It's the Mohican 100 in 2003; I was coming off my PR of 24:32 in 2002, so this time around I kept it casual and brought it home in 25:32 (or something close to that).

What I can remember on that day was the frame of mind I held, how easily my body moved, and how relatively fresh I was at the finish. Got done, went home, and mowed the lawn.

You're probably wondering where I'm going with this...and it's about coaches. Please understand I'm not against coaching and in 2012 I'm designated as a "coach" supported runner on the Brooks team, based on my work with the Appalachian State University running club. But now that my disclaimer is in place, I have some points to make.

I listened to an Endurance Planet podcast a couple of weeks ago, where the host stated every workout must have goals and deliverables. Most runners pursue coaches to attain better results. A coach will help you design a plan that is about faster, longer, better, smarter. That's great while the racing fire burns deep in your soul...but what happens when the years roll by and you're no longer the fast gal/guy off the start line?

I started endurance sport in 1983 and most all who competed when I commenced with racing are long gone. Fact is, most people I raced with 10 years ago have moved on to other things. Most hit their peak, win a few age group awards, and fade out for good.

There's a few of us hanging on, making the most of each season and savoring the sport. It's not about results or having someone tell us what the next brick workout should be. Instead, we let our training weeks unfold as seems natural, following the ebb and tides of our lives.

Coaches can lend great advice and input, but in the end, make your own decisions. You'll be a flash in the pan if you let results rule your life. Or, you can take the long view and keep on keeping on. Your choice.

100 mile running: The picture tells a story

2012-01-20T16:25:00.000-05:00

I was digging around in some old computer files and came upon this gem. It's my brother Richard bringing it home at the 2002 Mohican (Ohio) 100 mile.

There's a bunch of chatter online about what a 100 mile is, how to approach it, and what it does to the body and mind.

No need to add commentary here. Just look into the face of the man in the red jacket. A picture is truly worth a thousand words.

Ultrarunning at the 100 mile distance is a weird animal. There are numerous highs and lows, times when you want to poop in your pants or crawl off the trail and die like a small rodent.

But if all the cards play out like they might, it's possible to march in to the finish line.

Whatever the discourse, I'm here to tell you that 100-milers are monster events that take a little piece of you each time you make the journey. That's why they're so epic and valuable. You have to complete one to understand.

Everlast Door Gym: Bodybuilding for $12.99

2012-01-16T10:30:00.000-05:00

Bummed around T.J.Maxx yesterday and came away with a true Master Competitor gem - the Everlast Door Gym for a screaming low price of $12.99.

Now there's no excuses for being ripped and ready when I do that obligatory shirt change after each ultrarun and bike ride.

Pretty basis stuff: Elastic resistance cords hooked to any standard door. Only trouble is that when installed on my doors, the doors won't close. Have to brace door with one foot while doing reps. Other hassle is that to get the full range of exercises, one has to flip the brackets from two on top, one on bottom, to the reverse one on top, two on bottom. There's also a resistance adjuster that allows for increased tension.

Hooked it up in about five minutes and now it's time to get to work. A few hundred reps a day can turn weight resistance into an endurance sport. The Everlast Door Gym should add to my overall 2012 resolution of converting convert master man to super man in the next 60 days.

Brooks shoe combo for Spring 2012

2012-01-13T21:05:00.003-05:00

Ghost

PureGrit

Things are looking up for master man in 2012. I returned home from a month of travel and busted out three new pair of Brooks running shoes. I enjoy breaking in a trio of shoes at the same time, then using a pair each day in rotation. I believe that different shoes break down with alternative impact points and that each foot strike in a unique way for that model.
My Spring 2012 line-up included the new minimalist Brooks PureGrit trail shoe, the wonderful and cushy Brooks Ghost 3 and the nimble Ravenna 2.

Ravenna

My reaction to the PureGrit was...it's fast. Quite easy to get a firm foot strike and push off based on the flexibility of this model. The upper is thin and wispy and wraps more than fits. I ran on a wet day and the leaves were snotty; I wasn't getting quite the grip that I have been achieving with my Brooks Cascadia trail shoes. With a minimalist shoe a runner also gets a minimalist toebox; smashing a foot on a root or rock will make the eyes water a bit with the PureGrit.

The Ghost has become one of my all around favorite training shoes. It's light, has exceptional cushioning, and provides a neutral footstrike. If I'm traveling and plan to rack up the miles, I'll throw my Ghost in the travel bag.

The Ravenna was named Editor's Choice in the summer 2011 Runner's World shoe guide. This model is designed with ample cushioning for heel and mid-foot strikers - good for me as I come down on my foot low and flat (see my efficient running video via the right sidebar). The shoe is also designed to become more rigid as the sizes increase, so you can assume my size 13 monster dogs are in a pretty stiff ride in the Ravenna.

I have been allowed to continue on the Brooks promotional team for 2012. That's a 20+ year run with one of the greatest companies in endurance sport.

Marathon Thoughts....this is LOL!

2012-01-12T11:59:00.002-05:00

This piece has been going around among running groups on the Internet. Finally clicked it on this morning. Simple concept, but when it was over my eyes had teared and nose was running from laughing so hard!

Maybe you have to know some of the 26.2 back story to 26.2 to appreciate the humor. But for those of you who understand, it's LOL.

Well done...and 182,000+ views to date!

Enjoy.

Tsali 50K revisited

2012-01-10T09:56:00.000-05:00

Photo courtesy Paul Christopher

Here's one of the hottest match-ups from last weekend....my new buddy Mike Montgomery burning up the trail with master man chasing him. This is where I seem to find myself in most races, shadowing someone who can hold a faster pace.

Mike was cordial and we had a fine visit, but he turned on the afterburners and took it in hard the last few miles. This guy is the real deal - has 26 ultras scheduled for 2012 inclusive of three 100 mile events. He's doing the Iron Horse 100 miler in February and has been working on pace, to assure he can make the cutoffs.

Tsali was a nice event. The event promoter had details well in hand. Chip timing makes things spot on. The event tech shirt was one of the finest I have ever received. Long sleeve, thick wicking fabric with nice design, zippers and storage pockets. Surely no budget shortcuts in this category.

Despite rain, the course volunteers were cheerful and made sure we have our needs met at the checkpoints. Plenty of Hammer Gel packs for all.

My favorite story on the day came from Mike and Rick. They shared a drop bag and when they went to retrieve it...it was gone. A true downer to the pair, as the bag included a new $200 jacket, shirts, gloves, etc. However, I can report a happy ending. Someone contacted the race promoter to report he had taken the wrong bag. Mike and Rick will get their gear back. Ultrarunners can be good to each other and that makes me proud to be part of the sport.

Traversing the Tsali 50K

2012-01-08T15:44:00.005-05:00

I think my Garmin had a brain fart.

I was nearing the finish at yesterday's Tsali 50K near Asheville, NC. My "battery low" warning came on at around 6:30...hey, what about the 8 hour charge this watch is supposed to maintain? The watch blipped and chirped, then seemed to resume. But it finally checked out and went into sleep mode.

Until I started the drive home, when it took on a mind of its own and turned back on. So what I now have is a 29 mile 50K at somewhere around 15:30 pace, then another 30 miles at 1 min/mile pace. It does help skew the overall average, but I didn't feel good about accepting the stats.

What I did get is an interesting route map from the course at Tsali. I cropped and enlarged it, for your enjoyment (posted above). Have you ever considered using Garmin run loops for Rorschach testing? I have my own interpretation of what the Tsali loop represents, but you can make your own determination.

So here's what we had: Three major loops, run counter-clockwise, most running next to tributaries off Fontana Lake. The trail was undulating yet smooth; this is a mountain bike and horse riding area and I'll look forward to coming back with my 29er. It will make for great dirt touring with few ground aberations along the way. What's interesting is the twisty trail composition. Seemed we were curving left then right then back again all day, just as the Garmin map tracking illustrates.

The Tsali jog was accomplished in part with my ultra buddy Rob, with his buddies Rick and Mike. Rob had walked this duo through the Georgia Jewel 100 mile...Mike and Rick retooled it as the "Georgia Cruel."

We did a lot of talking and walking, some running, as we discussed many topics. Mike was highly interesting; he had a 31 year career as a prison warden, has now moved into academics, and teaches criminal justice courses at Tennessee State University.

I felt beat up at the finish. It was a 7:13 day, nothing to be crazy about regarding time but if I plan to do one of these a month, it sometimes pays to hold back a bit. If things shake out well in the next couple of days I'll be headed to the Charlotte 50K in February.

Photo tour of Alabama run loop

2012-01-04T11:39:00.001-05:00

It's easy to talk about our daily runs and the loops we traverse; but it's much more difficult to allow others to "see" what we embrace during that run. To that end, I'm sharing a slide show of my Birmingham, Alabama running loop.

I have to limp the first mile to get my trashed right foot in motion. Then I journey into the Botanical Gardens, where trails and interesting terrain awaits. Much of the run beyond that is neighborhood roads and sidewalks, with a good bit of climb taking me into the final mile home. Here's now my splits looked today:

Split	Time	Distance	Avg Pace
Summary	1:32:29.7	9.01	10:16
1	11:15.6	1.00	11:16
2	12:53.8	1.00	12:54
3	10:11.0	1.00	10:11
4	9:38.4	1.00	9:38
5	10:20.9	1.00	10:21
6	10:03.8	1.00	10:04
7	9:07.0	1.00	9:07
8	9:45.0	1.00	9:45
9	9:10.0	1.00	9:10
10	:04.3	0.01	9:22

Click on the following link and jog along with me on this morning's run: 25 degrees and sunny all over. Enjoy.

https://picasaweb.google.com/102195390469104851864/AlabamaRunningLoop#slideshow/5693811982043236866

Most efficient running technique

2012-01-03T09:45:00.000-05:00

Part of my job in all things communication is to better understand social media. I need to stay on top of how we message within channels now available through the Internet.

To that end, I wrote, produced, directed, edited and acted in my first YouTube video. We shot about 50 segments, then I downloaded into Windows Live Movie Maker. I had never worked with moving pictures before, so it was a steep learning curve. I'm not claiming any rights to the Oscars documentary category, but it's rather amazing that within three days, one can go from concept to finished product.

The content expresses my personal opinions on running style and how we can use the least amount of energy to propel ourselves to the finish line. Much of my technique flies in the face of the current minimalist movement, but we all have to approach running with our own mindset.

Master Competitor is about encouraging individuals through endurance sport. So keep those feet close to the ground and shuffle towards a personal victory!

Purge wheat lose the belly?

2012-01-01T20:01:00.001-05:00

I was taking a fine jog this morning, 65 degrees and sunny on my Alabama loop. Part of the run encompassed Ben Greenfield's latest podcast, which included an interview with Dr. William Davis, a cardiologist who has taken a firm and opposing stance regarding the consumption of all things wheat:

http://www.bengreenfieldfitness.com/2011/12/the-shocking-truth-about-wheat/

Dr. Davis is the author of the New York Times best seller "Wheat Belly." He defines "healthy whole grains" as "incredibly destructive genetic monsters." His premise is based on the argument that wheat was genetically modified in the 1970's to deliver a higher yield product. Dr. Davis states the dwarf wheat was designed to include an appetite motivator and also became an antecedent to high insulin levels. He also contends that patients who remove wheat from their diets have experienced significant weight loss and have seen dramatic improvements from a wide array of maladies.

Readers can check our Dr. Davis' blog at http://www.wheatbellyblog.com/.

I was highly engaged in today's presentation. We're led to believe that a daily portion of whole grains is a smart element of healthy eating. I take pride in my home made health bread (wheat and flax) but now wonder if I'm baking with grains that will take me to a bad place.

It's sometimes hard to understand where endurance athletes should draw the line. On some occasions I want to live on Builder Bars and smoothies and call it a day. Seems that way too much of our intake may be tainted. Guess it will become a personal judgment for us all. But whatever the choice, we need to listen, learn and stay informed.

Garmin update: A shocking discovery

2011-12-29T12:28:00.002-05:00

Got up this morning with a fresh 1" snowfall blanketing central Wisconsin. I got out and shoveled our walks and also played the good neighbor by shoveling the walk for the house next door - old timer there said he blew out a knee so thought it best to lighten the load.

Went out for another loop on my Wausau streets and trails. I'll make the run 8 out of the 10 days here and there has been a bit of variance each day. Some winter runs are almost perfect - one has to appreciate the nuance of winter, with fresh snow and mild temps. Not all winter is pleasurable, but some segments are a great alternative in a runner's life.

Please let me rant for just a moment on the new Garmin. Upside is that I'm having giggles each morning when my laptop sucks the data out of the watch and I get to see how slow master man traverses his course. I ran an 11:21 pace per mile average today and that's good to know. But the part that goes beyond comprehension is the array of settings this watch offers. I may need to return to university for another PhD in technical engineering in order to get the full ROI on this little unit.

For example, the Forerunner 405 offers 1, 2, or 3 field settings on the watch face. And once you set the number of fields, you have the opportunity to customize each field. You can have running time, lap (mile) time, pace per mile, overall average pace, heart rate...the list goes on. What's funny is that with the three field setting I can barely read the numbers...I don't run with reading glasses!

There's also an interesting personal trainer setting, that I have yet to understand. I set my watch for "scroll" so I'm getting time, time and pace, then time, pace and heart race in rotation. And along with that comes a little man running across my watch face...guess that's the trainer.

I appreciate Garmin and its commendable effort at all things running, but I think they missed it with the trainer function. I have a hard time understanding how the little running man in the watch helps me get better. I'd suggest the following option:

Think about a true motivator to help runners around the world improve. It's rather simple. Set your minimum heart rate and/or pace per mile in the watch and let the Garmin do the rest. When a runner drops below threshold, Garmin would send a hot shot of electricity into the chest-mounted heart rate monitor. Now before you start posting negative comments, please understand I'm not talking a harmful shock. Just enough to take the runner down to one knee; once the white spots in vision clear, he/she can be on their way.

I understand battery longevity is an issue, so this new feature might required a belt-mounted ancillary battery. That shouldn't be too high a price to pay for those runner who really want to get ahead with this no excuse, fear driven Garmin training option.

As with all things, the Garmin is designed better but continues to strive for best. A few minor adaptations will bring the product to top of class.

Merry Christmas #2 - study abroad from Italy

2011-12-23T13:19:00.000-05:00

Just when I say no more posts before Christmas...I receive notice that I was part of an intimate photo (just me and 100 others).

It's the University of Florida study abroad crew, part of master man's adventures in May of this year. I'm the dude in back with the appropriate master competitor thumbs-up pose (in red shirt).

Have to love the life. And staying on message...God is good.

Merry Christmas from Master Competitor

2011-12-23T13:07:00.000-05:00

I was out for a run this morning (15 degrees in Wisconsin) and was framing up all the things I want to discuss and state in future blog posts. Funny how clarity in thinking is heightened when your eyeball fluid is freezing.

Don't know how much I'll be able to post in the next few days. I'm working from McDonald's at the moment - parents' house doesn't have Internet. Seems medieval, but it also demonstrates life goes on without being "always on."

I could rant a bit about field settings on my new Garmin watch, or my push-back on Endurance Planet's latest "you have to trail with a goal" podcast. But I'll leave that for later.

On this day, I want to say Merry Christmas to all master man readers. Thank you for joining into the discussion by engaging in this content. I may ping around like a pinball hitting triples, but there is one theme that threads through all that I am:

God is good and the endurance sport life is a gift. None of it can be taken for granted. I'm on a timeline that's on loan from the Lord. There are good times and bad, laughs and sadness. I don't know when or where it's going to end. Each run, bike ride and competitive event has to be appreciated.

The bottom line is that I don't want to get off message, to assure that the proper focus remains. So from my world to yours, Merry Christmas and we'll see you on the other side of the holidays.

Old(er) runners: We're efficient and injured

2011-12-22T13:02:00.002-05:00

There's an interesting piece in today's New York Times, regarding a recent study on aging runners:

http://well.blogs.nytimes.com/2011/12/21/for-older-runners-good-news-and-bad/

You can plow through all the scientific findings on your own, but here's my nickel tour of the results:

1) Older runners are just as efficient as younger runners. We can turn energy into footstrikes with the best of 'em.

2) We're losing upper body strength and flexibility.

3) We're getting injured from the knees down and we stay injured longer because we're old and we don't heal well.

4) When we are hurt, we keep piling on the miles.

Does any of this seem like new information? I've been living in the bubble described for the past 10 years or more. Conserve energy, run smart, get hurt, run more.

The hardest part is staying in the game. Few of those who started the endurance sport shuffle when I did, remain. More are coming into the sport at a later stage in life (read the article) but longevity is hard to come by. I'll post more on this in the future.

Great time of year to frame up all the blessings from the past year, thank the Lord, then step out the door for another run. Merry Christmas.

Garmin Forerunner 405: Data doesn't lie

2011-12-21T13:14:00.000-05:00

I've been strapping on the new Garmin and heart rate monitor for morning runs. Now have data from both the Birmingham and Wausau, WI, loops.

Things I have learned:

I'm a bit faster on the Wausau loop - 10 minute/mile average vs. 10:34 minute/mile for the Birmingham loop. That's interesting because there's ice on portions of the course in WI.

Not much elevation to report...about 800 feet up and down in AL and 175 feet in WI.

Pulse has very little range - I maxed at 131 bpm on the Wausau loop, climbing Callon Street hill this morning.

A true master competitor might observe and track each of these dimensions, watch for trends, and then chip away at improvement.

I won't.

There is only one training solution for master man: Get light(er).

I'm so frail that pushing on increased speed or endurance might crash me for the 2012 racing season. The only logical way to get faster is to pull less fat along the trail. Less weight means that the same effort will carry you farther at a faster pace.

Runner's World states that a five pound weight loss will take more than two minutes off a half marathon time:
http://www.runnersworld.com/article/0,7120,s6-238-244-258-13253-0,00.html

I always go big and would be looking for a 20 pound loss. The math says I'd be about 20 minutes faster at a 50K.

Some may run intervals, flaunt the fartlek or go big on miles. I'll stop shoveling bread pudding into my pie hole and take it from there. Do all paths lead to the same destination? We'll have to see if my path takes me where I need to be in the endurance sport life.

Happy birthday to me

2011-12-18T23:35:00.007-05:00

It was a big day in the life of master man. After a rough endurance sport season that included my crash-o-rama on the mountain bike and "I can only see white" allergic reaction to yellow jacket venom, I was ready for things to wind down to a quiet conclusion for 2011.

So, the meter click over and I tagged 55 today. Yikes. There's some hard miles on this body and at times one needs to recharge. That requires a substantial amount of calories - check out the sugar monster in the pic. It had everything I needed for instant energy...laden with Reese's peanut butter cups on one side and crushed Butterfinger on the other.

Then things got over the top when I opened my gifts and there it was - a Garmin Forerunner 405. Now, it the tips of my fingers, I'll be able to track speed, distance, heart rate and time. Walk the watch within 3 feet of my laptop and all the data gets sucked out of the watch into the computer.

So now I have to face the realities of training. I'll know the facts and the facts don't lie. Each of my 90 minute loops will be exposed...I'll know the distance and pace and average heart thumps en route.

That's a lot of information. I wonder if it will make me want to get better. I haven't wanted or expected that for a long time. I ran the Birmingham loop this morning before church and was thinking more down the lines of diet and yoga in 2012. After that I was thinking about boxing lessons. Now I'm pondering the dismantling of my running parameters, as I'll be able to define what slow really looks like.

There's room for improvement. Maybe the disclosure that I've been avoiding will motivate to me push the package. I'm not about more, I'm not about better...but with the Garmin in the game, the feedback will be a new dimension that will be impossible to ignore.

Cyclists and the Blue Ridge Parkway: Let's get the facts

2011-12-17T18:00:00.001-05:00

I received a rather urgent list serve email from the Boone Area Cyclists. It was forwarded by the League of American Bicyclists. It stated:

http://blue-ridge-parkway.us

"The National Park Service is asking for feedback on its Draft Management Plan, a 684 page document that will set management policy for the Parkway for the next twenty years and beyond. The proposal favored by park management (option B) could restrict future encouragement and promotion of bicycling and hinder the Parkway’s ability to evolve to meet the growing demand for active transportation."

Embedded in that email was a click-and-go form email. Cyclists were being prompted to forward their stance against language in the Draft Management Plan that hindered the future use of the parkway by cyclists.

This form of political action concerned me. I wasn't prepared to stamp my approval on a topic without being more informed. I made a few calls to the Blue Ridge Parkway office and was eventually connected to Dawn Godwin, Community Planner for the BRP.

We had a long conversation and I was able to attain more detailed information regarding the parkway. Following are some facts you can use to draw your own conclusions on parkway use.

1) The complete Draft Management plan can be found at the following link:

http://www.parkplanning.nps.gov/projectHome.cfm?parkID=355&projectID=10419

2) Regarding the potential for bike lanes being added to the parkway: Based on federal land ownership, the parkway owns on average 800 feet from the center line of the road on either side - 400 ft. where passing through forest service property. The parkway does not own enough land to extend the parkway for additional riding lanes

3) Following is a brief history of the parkway and statement of public use:

The Blue Ridge Parkway was established for scenic driving and recreational purposes with a focus on the automobile. Over time, visitation trends have changed with an increased variety of uses, with both recreational vehicles and bicycles enjoying a scenic recreational experience. Both types of use have been accommodated on the Parkway. There is nothing in the GMP Preferred Alternative that precludes any existing uses from continuing, or precludes the consideration of new uses. There are many activities that occur on the parkway - hiking, horseback riding, motorcycle use, running, bird watching – such uses are allowed where appropriate given resource protection and safety concerns. All uses of the Parkway motor road are currently and will continue to be managed under federal laws and NPS policies.

The parkway is National Register eligible because of its designed landscape, age, and contributing features and is world renowned as an example of rural parkway design. NPS managers are required by law to manage eligible properties as if they were currently on the National Register of Historic Places. The historical significance of the parkway motor road prism is based upon the design and spatial relationship of the travel lanes, grass shoulders, paved ditches, and cut and fill slopes. Keeping this relationship intact is critical to protecting the character and historic integrity of the Parkway, which NPS staff are charged with maintaining under the Organic Act, National Historic Preservation Act, and other NPS laws and policies.

Decisions about cultural and historic resources, like all parkway resources and other day-to-day park management decisions, are dictated by NPS and Department of Interior (DOI) laws and policies, the U.S. Code of Federal Regulations, and other law and policy. The General Management Plan provides overall direction for that management, but is designed to provide general guidance while allowing flexibility for management within the parameters of law and policy.

4) Following is a link to the transcript of an interview with BRP Superintendent Phil Francis, speaking on cycling-related issues:

http://www.bicycleretailer.com/news/newsDetail/6266.html

I'm still at the front end of my investigation regarding future use of the parkway. But I'd suggest being educated will allow me to be a better citizen and cyclist in our community. Please join me in learning more before taking a stance.

Lees-McRae cyclist killed in head on crash

2011-12-16T22:46:00.000-05:00

http://www2.journalnow.com

A cycling tragedy occurred near Banner Elk, NC on 12/15. Lees-McRae cycling team member Megan Babb, 19, was hit head-on by an Appalachian State student who veered left of center. The student claimed he fell asleep while en route home after completing exams.

Babb was a resident of Texas and was training to compete in the USA Cyclocross Championships in 2012.

It's impossible to fathom the heartbreak facing both families this Christmas season. For the Babb's, who lost a daughter, and also for the family of the driver, who took a life.

Five seconds. That's all that would have been necessary to shift the point in time and the accident would have been avoided. A stop light, reaching for a water bottle, a bathroom break. Any small event would have been the difference.

We can't live in fear of life. But as cyclists, we must accept the risks that accompany sharing the roadways with motor vehicles. None of us will know the moment when our guest pass on this earth will expire. Let's enjoy the ride and realize the joys outweigh the risks.

Pure Protein Plus

2011-12-14T10:06:00.001-05:00

I'm running wide open posting final grades for the courses I teach. Prioritizing my workday is essential. I must move towards the important, not the urgent.

Of course, that means I have to start the day with a blog post.

Taste is a big priority when I'm mixing smoothies after a morning workout. My favorite protein mix is Naturade soy protein, but it's such a small hit in grams that I wanted more and I wanted whey...need to buff it up this winter.

I went for a big jug of Pure Protein Plus...this product is an exclusive item at Sam's club. Great price, just shy of $20 for a big 2.25 pound quantity.

This stuff mixes thick and yummy, so I'm into the flavor. And two scoops delivers a 46 gram blast of whey protein, so the body should be sucking in some good stuff after the exercise sessions.

Hey, you can swig a Pure Protein smoothie between sets in your 500 push-ups/hour program. Life can't get much better than that.

Bittersweet day @ Table Rock 50K

2011-12-12T16:24:00.007-05:00

The views were majestic.

I took a shot at a new event this past Saturday and ran the Table Rock 50K near Lake James, NC.

I could rant for awhile, but instead I'll take the Clint Eastwood approach - the good, the bad and the ugly.

Good:

Ultra legend Bill Keane's shirt says it all.

1) Ran every step of the event with my buddy and ultra rock star Rob Apple. Rob has now completed 640 ultras and he's going strong for many more. We caught up on old times and had some good laughs en route.

2) Weather was spot-on perfect for a NC December day. Sunny, clear and high near 50.

3) Aid station volunteers were exceptional. Great engagement and conversation. Thanks to all.

4) Sites were spectacular. We ascended forever and saw striking scenery along the course. At the 50K turnaround, there were epic views of Table Rock from the Wiseman's View Overlook.

5) Tech shirt and finisher's sweatshirt provided.

Bad:

1) Course didn't provide much variation. It was 5-6 miles of pavement, then a gravel mountain road you climbed for a couple of hours. Up, up, up. Turn around in neat little park then back.

2) Minimal finish area amenities. We ended on a gravel road just above the wonderful Paddy Creek facility. Promoter must have opted not to rent it. Ultrarunners like to socialize after the event. This race had some food (cold burritos with an associated microwave hooked to a generator, cold noodles, crackers) but no where to sit.

3) Promoter publicized a trivia contest as part of the race. Aid station volunteers asked us questions, prizes were to be awarded to winners. I got three questions correct, was looking forward to prize. Promoter stated the contest was not implemented properly and doubts he will award prizes - maybe random drawing.

4) Minimal goods at aid stations. Gu packs were available, but little else (fluids, chips, small amounts of trail mix). More product was needed, more real food.

Ugly:

1) We had a big mess off the start. Race promoter told us that when we came to dirt road, 50K runners stay left, 50 mile runners right onto dirt road. Problem was, 50K runners were supposed to do an out and back leg, then onto dirt road. No course markings, no directions. About half of the 50K runners went off course. We got onto highway 126 which luckily merged back onto the proper course. Some with GPS watches said we ended up within a tenth of 50K, but who knows.

2) Dog attacks on the course. Heard that some runners suffered dog bites. Two nasty ones coming from the right. Rob and I know dogs and when they attacked, we attacked back and chased them up the driveway.

The promoter has already sent out a memo explaining some of the shortcomings. Much of it is framed as part of his learning experience in an inaugural event. I don't mind that approach, but if that's the case, then charge first time entry fees. This race was $65, priced right up there with the best of them.

Premium price, host a premium event. I'm a very amenable athlete, but I do want a good value for my dollar.

60 minutes and 500 push ups

2011-12-11T23:35:00.002-05:00

Some of the students from our Active Living community banged on my door tonight (I'm faculty in residence in one of our student facilities). They wanted me to witness their workout. They have built themselves into ripped specimens over the past semester. The game was to amass 500 push ups in one hour.

It's a systemic program, 10 per minute the first 30 minutes, which then drops to 7 per minute to conclude the hour. Of course, that's only a guideline; three of the boys hit 500 while Josh, the "winner" on the night, performed 640 clean executions.

What's remarkable about this process is that one can see the physical changes in these students over the semester. They work hard and perform the 500/hour most every night.

It's interesting to watch how others develop physical fitness - during a daypart I'm almost always asleep. Many different approaches to working out. It's not a master competitor protocol for me, but I enjoy watching how the younger set gets 'er done.

Liza Howard: Practice contrived suffering

2011-12-08T10:46:00.001-05:00

https://guenergy.com

Here's another shout-out for www.ultrarunnerpodcast.com; a recent episode featured Hal Koerner and Liza Howard. Both are top flight endurance athletes.

Liza won the 2011 Rocky Raccoon 100 mile women's category in 15:33 and was fifth overall on the day. She's the type of individual who knows how to perform. Part of that success comes in the form of mental capacity to process the challenges that come from long-distance racing.

Liza made an interesting comment during the podcast that engaged my thinking. She stated that we need to practice suffering in contrived situations (i.e. ultrarunning) so that we can step up to the plate when true events of suffering come into our lives.

I find this profound and good advice. It's interesting to note that this topic came up in a discussion with my riding buddy Chuck...the guy who took that terrible fall on a bike descent this spring. Chuck broke a collarbone, ribs, his pelvis and had a concussion. It's been a long road back. Chuck commented that the numerous hours of training we do - engaging the pain on each of the many climbs - builds us for the times we must truly suffer, such as the recovery phase after a crash.

There are other life events that will bring suffering - broken relationships, death of a loved one, job loss and personal conflicts. In each of these, we can lean on the suffering we have built into our souls through the rigors of all things ultra.

Life is about embracing the good with the bad. When we live the master competitor life, there is a bridge that helps us manage what we do now...and what is yet to come.

You can listen to the podcast at:

http://www.ultrarunnerpodcast.com/ultrarunnerpodcast.com/Podcast/Entries/2011/11/22_Liza_Howard_%26_Hal_Koerner_Interview.html

North Wilkesboro Speedway bike ride

2011-12-04T18:01:00.003-05:00

http://media.hamptonroads.com

Did a great ride after church today. Met Lou and Tim for a leisurely-paced loop. Lou is going through a tough time with her father's cancer and can use some prayers; Tim was crashed out by a pit bull earlier this spring and crushed his hip...he had a long recovery and is back on two wheels this winter.

I'm fortunate to have friends who will include me on their loops. I haven't done much road cycling around Wilkesboro and today was a great event - 50 miles in sunny 50 degree weather.

The ride included a lunch break at Subway at the 30 mile mark. From there it was a quick spin back, with several descents and subsequent climbs.

I entitled this loop the North Wilkesboro Speedway ride because we came past the speedway from the south, then crossed 421. I had a lot of history at that track, back in the mid-1980's when Wrangler and Dale Earnhardt were big in NASCAR and I worked on the PR account for racing. Who would have believed I'd be riding past on a bike ride 25 years later?

The big news on the day was double dog attacks on the way up to the speedway. Coming at us from the left and right, some bad doggies were looking for meat - on our legs. One big black one had the hair raised on its back like a razorback pig. No need to negotiate...just pedal.

We got clear of the canines, rolled past the speedway, into town and onto the greenway, then back to the parking lot. Another great day with cycling at the center of the action.

Mountain biking on the Overmountain

2011-12-03T20:23:00.000-05:00

I felt quite proud of myself last evening...dropped two new sets of brake pads into the BB5's on my 29er. Had a bit of trouble centering the calipers but a bit of Internet study helped me determine how to get it done.

I was back on the Overmountain Trail once again today. Familiar territory and my 29er hardtail is more than adaptable on that terrain. It's all good and I'm over my whine fest from last weekend's ride at Oak Mountain.

Had a good talk with my mother. She is my wisest advisor. Mom told me "you'll know when it's time to slow down" as it regards my desire to once again gain speed while cycling. This is coming from an 84-year-old woman who hits the Y four times a week, so I'll listen. She's an excellent example of how to hold it slow and steady, yet retain the fire inside. Many her age might have pitched in the towel, but she keeps on jamming the workouts. She commented on young guys speeding like fire on the indoor running track, but that doesn't affect her. Mom does her own thing and she does it well...where will those guys be in 60 years?

Life is starting to look like a long, flowing river. I need to get my canoe in the water and go with the current. Sometimes I can use paddles to alter my pace and direction, but for the most part the river (life) sets the standards and we have to adhere to its parameters.

I'll be 55 in two weeks. I know that's just a number, but that number doesn't lie about the timeline of life. I'm still spinning the crank on road and trail, and throwing in a few ultras just for giggles. That's something I can hang my helmet on. Endurance sport has been a wild 28 year ride. I may attack the next 28 years at a slower cadence, but I plan to be engaged nonetheless.

Exercise now...become a fit senior citizen

2011-12-01T10:13:00.001-05:00

I have been able to overcome my whine fest after getting my butt kicked at the Oak Mountain trails. I have a tendency to focus on the fastest and generalize over the entire population of riders. I may be slow, but not the slowest. Sometimes as we age, it's important to step back and look at the entire journey.

Here's a shout out to my mom and dad. They have maintained a solid aerobic base over many years and it's been payday at this point in life. They're now in their mid-80's. Mom still gets to the YMCA for a workout 3-4 times a week; dad has been a fast paced walker for many years, covering six miles on most days.

Many folks their age are confined to wheelchairs or reside in assisted living homes. Life-long fitness plays a huge factor in the quality of life, later in life.

So maybe I'm getting my behind handed to me on the mountain bike loop, but I'm out getting exercise nonetheless. I'm not winning the race back to the parking lot, but I hope to be winning the race for enhancing living, just like my parents.

Forest touring at Oak Mountain trails

2011-11-26T22:49:00.004-05:00

I was able to make another trip to Oak Mountain State Park for a second loop at the mountain bike trails. I veered left instead of right at the first fork in the trail and traveled counter-clockwise around the course.

I coined the term "woods touring" in a previous post and I'm now finalizing my form of riding as "forest touring." That's the essence of what I do with my off road bicycle pursuits. On this day, I was more of a trail nuisance than anything else.

The core of successful off road riding is rhythm and momentum. I caused the reduction of both by being on the trail. I'm slow, ride a hardtail, and dismount often for rough sections. The park was packed and others on the course were carrying a pace 2-3 times my speed. I attempted to move aside but it's hard when there's no exit ramps or passing lanes.

One guy came up from behind and said he was retired and finally had the time to get into mountain biking. He was riding a nice dual suspension Gary Fisher 29er. He said my bike didn't coast well and that he was tapping the brakes to stay off my butt.

It's no fun being in last place. I write often about master man's place in life, but the truth is, it stings. I wish I was faster, I wish my bike was better, and I would like to carry the speed that I saw others exhibit today. But I never was very good at riding and I'm getting worse.

I'll be regrouping over the next few days. Started to peruse Craig's List and spotted a full suspension Specialized 29er, then emailed the owner (see above). Maybe there's a new ride out there, or maybe I'll just lube up and adjust my bike for yet another ride. I need to be thankful for what I have, not what I want. It will take time to get my attitude back on track after my Oak Mountain experience.

New running loop in Birmingham, AL

2011-11-24T13:58:00.000-05:00

I busted our early on Thanksgiving Day and laid out a new running loop in Birmingham. Weather was sunny and 50 and in the perfection zone for fall running.

I'm not quite techie enough for "map my run" or similar social network sharing sites, so here's the next best thing: Put your finger on English Village on the map at right and follow along.

I went out of English Village on 21st Avenue, which merges onto Fairway Drive. I hung a right onto Somerset Circle, which took me to Lane Park Road, then south to the entrance to the botanical gardens. It's a nice run inside the gardens, many paths meandering around nature settings. I used as much real estate as I could, culminating with the Asian gardens and the adjoining footpaths.

Came out of the park around 35 minutes and continued south on Lane Park. That turned into Cahaba Road going south and in a bit I picked up trail to the west along Mountain Brook Parkway. This is a neat section with two small water crossings. The trail section runs along both Mountain Brook and then Overbrook Road. That section ends at Beechwood Road, where I took a left (to the north) up a sharp hill, then east on Old Leeds Road, which merges into Montrose Road.

I veered right into Crestline Village and that dead-ended into Euclid Avenue. There, I had an option to head west onto Country Club Road (some tight traffic here with no sidewalks) and before long I was back onto Fairway Road and the start point. One hour, 34 minutes had elapsed, so with a bit of time incorporated for map gazing, it's a 90 minute loop.

I'm funny about laying out new loops. It's more about getting the exploring out of the way, so I can roll into a familiar run each morning and be comfortable about the turns. But today will go down as the formation of yet another master man adventure course. I have laid out loops in all parts of the world and it never gets old. Finding the route you will run is a very engaging hobby.

Oak Mountain trails will rattle your teeth

2011-11-24T09:22:00.001-05:00

http://www.xterraplanet.com

I made my way south of Birmingham to take on the Oak Mountain red loop. This state park riding area is maintained by BUMP (Birmingham Urban Mountain Pedalers) and it's one epic ride.

The day began at the south trailhead, water bottles full, E-gel and phone packed. The main loop is 17 miles and there have been add-ons; my guess was 21 miles on the day. How long could that take? I ride 18 at Wilkesboro in around 2:15, so it was going to be a smooth, fast morning spin.

Delete comment above. This riding area is wonderful and well prepped but there are an abundance of rocks and roots. Some sections are quite rideable while other sections were dismount and walk - see image at left.

Stopped to talk with one older guy on a truly retro bike and mentioned I was going the entire loop. He gave me a cautious stare and pointed up to a treeline. "That's where the red trail goes," he stated. "You can try it but there's always a way to bail out onto the road and ride back if you can't make it."

The ride was a bit long, but not that difficult when you've been training in the NC mountains. There are times I'd like to get on a light, full suspension bike and Oak Mountain once again propagated that vision. But then I think of the hair trigger hydraulic brakes that would come with that package and that's not in my future. My 29er hard tail was a rough ride and even in standing off the seat position, I was taking quite a beating. My hands ached and I tweaked my separated shoulder several times.

I took my time, rode safe, and finished in 3:45. That's a long day and it isn't really mountain biking by today's standards. Let's call it woods touring. I like to ride alone, no stress to keep up with faster riders, and listen to an audiobook. Today's choice was the conclusion of "American Desperado" about the #1 American in the cocaine trafficking frenzy of the 1970's and 1980's.

When I look in a mirror, I see a rider in out of date riding gear, on a less than cutting edge bike. Some will respect me for that while others won't. I still have the moxie to put in a solid day of riding, at my own pace and in my own style. If you're a master competitor that will always be good enough.

Elite Kenyan loses feet in Alaska

2011-11-22T09:39:00.000-05:00

http://www.capitalfm.co.ke/sports

Sad news out of Alaska, as reported by the Reuters news service:

(Reuters) - A top college runner from Kenya who spent two days lost in an Alaska snowstorm earlier this month had to have both of his feet amputated due to frostbite, the University of Alaska, Anchorage said on Monday.

Marko Cheseto, a two-time NCAA All-American runner, disappeared on November 6 after leaving the university campus during a heavy storm. He walked into a campus hotel more than 48 hours later severely hypothermic and suffering from frostbite.

Both of the 28-year-old star athlete's feet later had to be amputated because of severe frostbite, the university said.

"As some may know, I've been going through a lot of personal issues," the runner said in a statement released through the university.

Body Fortress whey protein is rocket fuel

2011-11-21T12:48:00.001-05:00

http://static.stickybits.com

In an ongoing effort to become slim and ripped, I veered away from Naturade soy protein and jumped onto the whey bandwagon; many suggest whey assimilates better into the muscles after a workout and also builds the guns to fire-power proportions.

So for those reasons - and a really low price point at Wal-Mart - I grabbed a jug of Body Fortress Whey Protein. Of course, it's the "Super Advanced" version.

What's common with whey protein these days is that it's not just protein...you're getting a bunch of other weight builder goodies that are supposed to convert a tubby master man into the Incredible Hulk:

"Body Fortress® Super Advanced Whey Protein features a scientifically designed Super Recovery Blend to further enhance the benefits of our premium Whey Protein Blend. Each scoop provides high quality creatine in combination with the important amino acids crystalline taurine, glutamine, leucine, isoleucine and valine."

I'm not going to go all hard science on you here, but what we have is amino acids, which are supposed to assist in breaking down the lactic acid built up in your system after exercise and creatine, a body-builder supplement that supplies energy to muscle cells.

I'm doing a frothy shake with this stuff each morning after my gym or trail run. Let's hope it's going in and doing good things. Is more, better? I'll let you know over time.

Boone Running Club makes it fun to run

2011-11-20T07:35:00.000-05:00

There's an emerging good times movement in Boone, North Carolina and it's coming from a group of citizens who are bonded by one of my favorite sports...running.

I turned out for a Boone Running Club run yesterday morning. Not that I haven't wanted to attend prior, but Saturdays are usually reserved for off-the-mountain cycling this time of year (I missed a great 100K yesterday in Wilkesboro with the Brushy Mountain Cycling Club, but that's another story).

What I like most about most any community is the opportunity to socialize through endurance sport. If you want to get involved, find a posted date and time and make the effort to attend. I went to the start point at the National Guard armory. Club leaders Valerie and Jay were welcoming and motivated. Wayne and his wife Suzy were also on board for their first club run.

I did the first loop with the group, a nice jog up the greenway, around the new high school and back into the park. It was a tad faster than I usually jog (8:30 pace) but all good for 6.5 miles. I needed to get to the office to write a research paper, so I pulled the pin while others went out for more.

If you're a bit isolated and want to connect with others, reach out to a local sports club. Woody Allen stated that 80% of success is showing up...that premise sure works for engaging in exercise with like-minded indivduals. Just get your butt to the start point and they'll help you do the rest.

Ashland Dave is at the center of the universe

2011-11-17T10:04:00.001-05:00

One good thing in the podcast world leads to another...I was listening to Dirt Dawg's 100th episode (http://dirtdawg.podbean.com/) and noted a reference to Ashland Dave's podcast
(http://ashlanddave.podbean.com/).

Ashland Dave is an ultrarunner who likes to tell a few stories and lives in Ashland, VA. Of course, that's the center of the universe. One has to appreciate Dave's ethnocentric view.

Communication professors teach about all things mass media and that includes social media. None of us truly understand how to use or measure it, but of one thing I am sure: Some of my favorite media choices are non-commercial podcasts. It's not about a mass audience, nor does it rely on revenues to be successful. It's citizen journalism at its finest.

The latest episode on Ashland Dave's show is about the 2011 Mountain Masochist 50 mile. I have completed Masochist 2-3 times (can't remember brain is fading) and it's a tough mother. Dave features some great pre-race comments and then observations on the course.

Thanks, Ashland Dave. I'm a new listener and here's a shout out to your contribution to the ultra community.

Andy Jones Wilkins pukes like a champ

2011-11-14T15:46:00.001-05:00

If you haven't yet done so, click through to Ultrarunner Podcast and check out the latest interview with Andy Jones Wilkins:

http://www.ultrarunnerpodcast.com/ultrarunnerpodcast.com/Podcast/Entries/2011/11/6_Andy_Jones_Wilkins_Interview.html

AJW is one of the top masters ultrarunners in the nation. He races - a lot - has numerous wins, and here's the big one...has never DNFed.

Here's what I find most amazing about the guy. He has completely normalized puking as part of the ultra experience. I'm sort of an iron gut and never blow cookies, but AJW sees it as part of the racing action.

Don't believe me? Check out this "interview" at the Leadville 100. Enjoy.

Lake James State Park at Paddy Creek

2011-11-12T17:53:00.009-05:00

http://mw2.google.com/mw-panoramio

We knocked out another 60-mile loop around the Lake James area this morning. Club go fast guy Steve Lambert posted the ride and I was the only one who showed - that meant trouble from the moment we clipped into the pedals.

Steve is an exceptional rider and he spent most of the day waiting for master man. I was riding race pace while Steve was talking about building base miles for the winter.

During the loop, we detoured into a new section of Lake James State Park, to the Paddy Creek beach and facility. This entire area is amazing; new roads and bridges, bike lanes, new cut hiking trails and this amazing public use facility that looks like an executive retreat!

While taking a break I chatted up a runner who disclosed he had just completed a 29 mile run. That begged for more discourse and I soon learned he was training for the Table Rock 50 mile on December 10 (I'm entered in the 50K). I happened to ask where the race started and he said "right here!"

I don't know what the weather will be like on 12/10, but I must say I've never started an ultra or triathlon in this upscale of an environment. What a place, what a day, and now there is anticipation for the ultra to come.

It seems with God, the blessings never end. I drove home giving thanks for a few more gems in my life.

My new blog: Retro Motocross

2011-11-12T07:37:00.001-05:00

I'd been playing around with photography from my motocross years, taking time when available to digitize the old black and white negs and slides. Every time I do, it evokes positive emotions from my seasons on the national MX and Supercross circuits, 1979-1984.

An audience may exist for this journey through motocross yesteryear, so I built a new blog and will be featuring images and comments. If you're interested in reliving pivotal MX history, such as the era of Donnie Hansen and Johnny O'Mara (photo here, maybe shot in 1980?) you might want to check in or subscribe to the site.

It's www.retromotocross.blogspot.com.

Thanks,

Master Competitor

Creating the body you always wanted

2011-11-11T11:38:00.003-05:00

http://www.washingtonpost.com

I wanted to blog today and make it count...so I came up with a great post title that should give me great ROI in my SEO plan...how that's for a communication prof spouting out the acronyms?

Here's the bottom line. I turned into pudgy man. After the bee sting debacle and blown shoulder I came way out of sync with my training plan and my diet crashed and burned shortly after. It was a bad state of affairs where several building blocks in my life were removed - blood pressure checks morning and night, meticulous attention to MyPlate entries for diet and exercise - and of course then shoving tons into my pie hole with reckless abandon.

MyPlate serves as both a good friend and stern adminstrator. It keeps you accountable and gives constant feedback on calories burned vs. ingested. Stop using MyPlate and you can live free...if free means digging in the peanut butter jar at 10 pm and dumping 500-600 calories into your gut.

(FYI, the image posted here is the new U.S. government MyPlate recommendations; I embedded it just because it's pretty and added a good visual. But isn't it weird the government chose "MyPlate" after Livestrong had already built it into a formidable brand?)

I got back on track a few days ago. Bravely logged back into MyPlate after several weeks away and started the process of entering my data. Something snapped inside me and master man emerged once again. I've been sub 1500 calories a day with good stuff going into my system.

Maybe it's a fad, but I'm reading more about reducing grains in one's diet. I'm a cereal addict - bran flakes, toasted oats and frosted mini wheats - and I can knock out several boxes a week. No more. My new program is heavy on almonds, yogurt and I'm going for the whey protein. The biggest hurdle is to cut off the food frenzy during evening hours. When I hit the apartment after school, I stay very conscious about how I'm thinking and eating.

Most of us aren't pro athletes and we can't live the perfect life with the perfect diet. But for me, being fit with the right food in my body makes me a better man...a master competitor.

My Alabama Russian ride

2011-11-08T19:52:00.000-05:00

I was able to catch up with the Birmingham Bicycle Club for the Russian Food Festival ride. Program marshal Eddie Owens has been the ramrod behind this event for over 20 years and has developed quite a following.

We rolled out of the Cantina (restaurant) near downtown Birmingham at 9 am. My rural roots were challenged by this urban exit through factory areas and across railroad track junctions. About 7 miles out we hit some country road, with a few small climbs en route. All good fun and great camaraderie with this new crew of cyclists.

Our destination was the Russian Orthodox Church in Brookside. Crowds were already forming for this historic event...which was driven by a full menu of Russian goods. I went directly to the bakery sale and grabbed a round honey cake. Others in the group were getting full sit down meals, but the smell of borscht and other cabbage based fare was a bit much for me to consider with a 20 mile return ride.

Cycling is magic in that you can simply arrive at most any town, check out the local riding club and become part of the action. I was quickly assimilated into this inclusive group. There are different geographies and climates to conquer, but for the most part cyclists stay true to the cause - spinning the crank and sharing the riding experience with others.

Plantar Fasciitis: "...and then it just went away"

2011-11-04T13:35:00.003-04:00

When you're struggling through long term endurance sport injuries, I don't think much can be worse than foot damage. It's something you just can't pamper, because it's not as if you can stop using a foot, like one can with a wounded arm or shoulder.

I've been communicating with several other hard core runners about my plantar fasciitis. The common thread in those discussions is how long and severe the pain can be...but then how quickly it dissipates.

Check out the following from ultra icon Eric Clifton, winner of the Badwater 135 and record holder at JFK 50 mile:

Hope the pf and assorted ills are getting much better. Sounds like you have a handle on the pf. I had it in both feet for 3 years. The cure for me was a little extreme. Going up one of the many steep hills at the Barkely Marathons in the middle of the second loop I noticed that my pf had completely disappeared in both feet, never to return so far. I think all those really steep hills finally "super" stretched the fascia out completely. Only 12 hours of hard work to clear up a nagging injury.

Others have reported similar outcomes. I am somewhat into the same sort of recovery...hammered my foot into submission at the Cumberland Trail 50K and that session of roots and rocks seems to have offered more relief than ice, rest, anti-inflammatories, massage and ultrasound.

Sometimes one just has to get tough with the injury and take control. Maybe my injury will be back but for now...it just went away.

Run for your lives...the Zombies are coming

2011-10-31T10:21:00.003-04:00

I'll file this under the "I'm too old to understand" category. Heard a report on the Running with the Pack podcast, about a recent Zombie Run 5K. This is a new national race series, where you not only complete a 5K obstacle course but in addition, Zombies chase you and try to tear off your flag (akin to flag football):

http://runforyourlives.com/

Here's the slick promotional video that was produced for the series:

According to the podcast report, here's the humor element: This promotional group had not put on a "race" prior to the first event in Darlington, Maryland...and it attracted 10,000 entrants. Chaos ensued, including hours-long traffic jams that all but shut down the race headquarters community. Assurances have been made that problems will be alleviated at future events.

In my master competitor mind, an attractive race used to mean a good course, ample aid stations and reliable timing and scoring. Throw in a t-shirt and a bagel at the finish and you had a top flight event. But the new running audience is looking for entertainment and peripheral activities.

Maybe that's why it costs $57 for a 5K (early entry) and $22 for spectators who wish to watch.

Comments are welcome.

Mountain biking on the Overmountain Victory Trail

2011-10-30T16:20:00.002-04:00

God dropped another gem on me today. It was sunny and crisp so I busted out after church and drove over to Wilkesboro for another tour of the Overmountain and Shiner's Gap trails - my second mountain bike ride since blowing out my shoulder.

I found the Youtube video, posted above. It's a three-minute opportunity to come along for the ride and experience my favorite place to be on Sunday afternoons. I have a positive association with North Carolina fall and winter seasons; this year is no exception. Bright sun, crisp air and color in the leaves.

So here's the set up: Start the Overmountain Trail Youtube segment above; turn the sound to 0. Start the Youtube segment below, vintage James Taylor from 1972 singing "Carolina in my mind." Watch the trail ride, listen to James.

Enjoy.

Retro motocross racing: For men who play like boys

2011-10-28T15:48:00.000-04:00

Here's a photo and shout out to master competitor reader David Campbell, who's getting ready to squirt some dirt with his pristine 1980 Honda CR250 Elsinore.

David plays hard and seems to have a never ending agenda for good times. He likes to compete in master's events both on and off road...he's also active in club road racing.

I have enjoyed the resurgence of vintage motocross racing. The equipment is not only fun to ride, it triggers memories from yesteryear, when I, for one, was a bit more courageous. Who can forget the original silver-tanked Elsinores and the advent of MX super star Marty Smith?

Maybe it's the outcome of so many years gone by, but my recollection of those times is bigger than life. Factory riders on their flying machines.

Thanks to individuals like David and others like him, who keep those dreams alive through retro MX racing. You can't really know where you're going, unless you know where you've been.

Tempt me with hemp (protein)

2011-10-26T09:01:00.000-04:00

www.organicproteinsupplements.com

I'm one of those individuals who loves Amazon shopping...with the hook being the over $25 free shipping. I purchased "Academically Adrift" that we're reviewing for our faculty reading group and of course needed another bump in spending to make the $25 limit...that leads me to Tempt hemp protein.

I opened the container this morning to make a smoothie and was tempt(ed) to wash the entire batch down the garbage disposal. The stuff looks like topsoil and smells like compost. I reticently added two scoops to my fruit and drink mix and blended. The result was something parallel to pea soup.

One has to get past the color and gritty texture to "enjoy" the concoction. I'm sure master man is getting major healthy by ingesting this high fiber organic protein source...but maybe I'm not quite ready to give up the white, frothy, vanilla shake taste I've been getting from my Naturade soy supplement.

Diversity is a good thing and this is surely a deviation from my norm. I'll get through this batch of hemp and then move forward to something a bit more mainstream - and less expensive - than Tempt.

"Kansas" rocks Appalachian State

2011-10-21T15:26:00.004-04:00

http://indyconcerts.com

It was good then, it's really good now. That's how the show went down last night when Kansas played with the Appalachian State University orchestra.

It pays to buy your ticket early; I got mine online weeks ago and ended up front and center, one row back. Was 20 feet from stage and felt like I was part of the act.

The band took a charitable view in their current tour: Sponsor D'addario (guitar strings) made a contribution to ASU's music department, while Kansas kicked back a large portion of their merchandise sales on the night.

I bought a couple of Kansas albums when I was a teenager. Classics like "Carry on wayward son" and "Dust in the wind" age like fine wine. I've been an amateur guitar player and have been doodling with the opening chords to Dust in the Wind for about 30 years. To see Billy Greer (most often the bass player) pluck it out on a six-string was magic.

Here's a political statement: In an era of economic uncertainty and careers cut short, it's satisfying to see a gang of old timers provide a product that maintains market value. Farthing auditorium was sold out and the band will be moving forward with many more dates.

If you'd like to explore, Kansas has a exceptional web site:

http://www.kansasband.com/

I really don't know how to make the jump from this post to endurance sport. Maybe there isn't one and I'll simply use this forum to give a shout out where one is due.

Riding the snake revisited

2011-10-19T15:47:00.001-04:00

Photo courtesy Steve Lambert

Want to have a good time? Here's the formula: Gather some of your best cycling friends, congregate them at the Food Lion in Mountain City, TN, and then bust out to re-ride the Surviving the Snake 100K in perfect fall weather.

Here's old master man to the right, pulling a pace line near the start of the route. Thanks to top honcho Steve Lambert, who happens to be so good on a bike he can spin ahead and shoot shots like this over the top of his head! I have enough trouble taking one hand off the bars to get the water bottle.

What's so special about this ride is the date; it's one day after the Cumberland Trail 50K. It was pretty cool to have done the 50K and kept the legs fresh enough to climb the snake. But that said, the ride to the top was grueling. I was sputtering up near the crest and diverted my attention by watching the sport motorcycles racing the same section. Switchbacks forever...that's the snake.

The Boone riding crew is magic. We have fun together and it's not about any certain pace or a specific type of rider. We do an all inclusive no drop theme and it works.

I did a bunch of big pulls in this ride...there's a stretch into Damascus, VA where I held 25 mph for a good spell. But no matter if it's pulling or hanging in the draft, I always conclude in the same fashion: Thanks to all for including me. I am grateful and fortunate to have such a exemplary group of friends.

Want to see more? Check out Steve's link for a slide show:

http://www.flickr.com/photos/13664179@N03/sets/72157627797468025/show/

2011 Cumberland Trail 50K race report

2011-10-17T12:59:00.021-04:00

Life tasted sweet and rich on Saturday, when I was able to complete yet another Cumberland Trail 50K.

Let's start with what's most important: Race promoter Susan Donnelly, course marshal Rob Apple, and their exemplary crew of volunteers make this one of the best ultra runs in the USA.

That's a lot of praise, but everyone in this org deserves it. Top notch from start to finish with a great course, excellent coddling before and after the race, and some of the best swag available (I got a tech t-shirt, coffee mug and fleece blanket). That, on top of the 20 or so pizzas that are delivered at the finish, make this a must-do event.

I had the pleasure of running the race with Wesley Fenton, Rob's best friend and accomplished ultrarunner. Wes has been out for over two years with three injured discs in his back, and this was his comeback run. We took it slow and easy and enjoyed every step. Wes' back held up fine and we jogged in together for a 8:51 finish. For the first time in years, I felt fresh and could have done a 50-miler. Thanks to Wes for showing me how to maintain a casual pace.

Other points to consider:

Wes told me that ultra legend Art Moore once told him to "pound that foot into submission" when he had a malady during one event. That is good advice and it works. I wore Brooks Cascadia trail shoes, the Pro-Tec arch brace, and hammered through the course. Want to massage an aching plantar fascia? Slam it on rocks and roots for a full day (FYI I went out for my 90 minute loop this morning and was pain free without the arch brace).

Please don't try this one...but I have a really efficient 50K training plan: 1) Base - zero. Don't need one, just head for the starting line. 2) Buildup phase - zero. A couple of 90 minute jogs will do. 3) Taper - always. Stay calm and rest.

Based on insurance, Susan has a no headphone rule. That sort of scares me: Left to my own self-talk, 8+ hours can induce partial insanity! I had been listening to a riveting autobiography with Dave Mustain from Megadeth, but without that I shifted instead to discourse with Wes. We attempted to solve America's educational problems and that went so well Susan may assign topics for discussion at next year's event.

I had considered isolating the variable and testing Crank e-gels during the event as my sole source of energy. That lasted to the mile 13 aid station, where I started slamming PB&J's and cheese tortillas. Good intention but failed implementation.

What I have learned is that master man is an active participant, not a racer. I spent most of my time in church yesterday thanking the Lord for another gem in my life...the chance to get out on the CT 50K course for the third consecutive year. I'm a rich man by most any standards. When you run with good friends and traverse an epic (and difficult) course, there isn't too much more one could ask for or require.

Nathan Trail Mix 4 is the best

2011-10-15T22:21:00.000-04:00

http://www.zombierunner.com

I've had both love and hate affairs with hydration systems throughout my 28-year endurance sport endeavor. I've utilized hand bottles, single bottle packs, double bottle packs and bladder hydration systems in both waistpack and backpack style.

Ran the Cumberland Trail 50K today (more on that ASAP) and wore my new Nathan Trail Mix 4 bottle pack.

This is by far the most comfortable unit I have ever strapped on. The elastic waist belt is fully adjustable and rides snug but not tight. On several occasions, I actually forgot I had it on.

Weight distribution is excellent among the four (4) 10 ounce nutrition flasks.
Storage pack is small but ample for most needs.

This is one hot unit and I want to give Nathan a shout out for a fully functional design.

Adversity: How we handle the dark times

2011-10-13T20:23:00.002-04:00

http://www.everymantri.com

It's easy to cry in our own beer; a bit more difficult to focus on those around us who need our care and attention. That was my thought on the day as I ran in a light rain this morning. My body seems to be on the mend and I scored a late entry to the Cumberland Trail 50K this Saturday. Not much to be pouting about in my life so I'll bring some attention on others.

My U of FL PhD classmate Wes fell 20 feet out of a coconut tree and shattered his heel. Don't ask why he was in the tree; just understand he's a big guy and taking a fall like that could have been lights out for good. Wes underwent major reconstructive surgery and now he's in a chair for a couple of months. It will be a long road back, but the guy seems to be keeping his chin up with attitude intact.

While running I listened to an inspiring Competitor Radio podcast with Jamie Whitmore, a top triathlete who had been ravaged by cancer. Her effervescent approach to life made me want to ramp up my own game plan. If Jamie can keep the attitude coming, so can I in most every situation. Here's the link so you can enjoy her story:

http://competitorradio.competitor.com/2011/10/jamie-whitmore/

One aspect of aging is the fact injuries heal slow and sometimes not completely. We need to adapt and accept the fact our bodies are degenerating over time. Both Wes and Jamie demonstrated how to maintain a solid perspective while life beats them down.

I'm of the Christian faith and have come to think more about the regenerated bodies we are to receive once we take that long ride over the horizon. I don't know all the details, but when you adhere to the metaphysical, there will always be question marks. I am secure in knowing that as this body of mine slowly decays, another racing frame is waiting. That's my way of maintaining expectations of better things to come, as I lean into the future.

ChiRunning vs. McDougall vs. a string through my head

2011-10-10T17:59:00.002-04:00

Things are coming along for the master man. My shoulder is weird and drooped but healed - only residual seems to be ongoing itching but that's often a sign of healing. My plantar foot is on and off but I said what the hay and starting running on it again. Latest "cure" seems to be the Pro-Tec arch support, which cinches around the foot and positions a padded area up into the arch. Took my 13 simulated wasp shots last Thursday, which in theory should build my resistance to yellow jacket hits.

That leaves me with...actually running again. I've been sporadic for so many months it's strange to get a few day strung together. But once the forward motion begins I quickly bring focus back on the foundation of the game...body stance and foot strike.

I'm a bit miffed at the moment, trying to sort through decades of head knowledge regarding running. Five years ago, I became a big proponent of the ChiRunning program, where one carries the body in an erect pose and "leans forward at the ankles." Then came Chris McDougall's visit to Appalachian State and the consequent interaction. Chris pointed me towards the Saxby video on running, where the body is erect and stays that way. Running in place is said to be the perfect stance, with high knee-lifting strides.

Then I thought back many years, somewhere in the 1980's in my triathlon era. I remember reading a book that suggested we should run as if a string were running vertically through our body and lifting us out of the top of our head. That's a pose I can wrap my mind around.

I don't yet know where I'm landing on all this data. Leaning forward at the ankles is hard to engage, i.e. the angle of the lean and the tendency (for me) to crook at the waist. If I'm tall and erect, it seems to add a load to my upper quads...I'm sure some redistribution of weight and muscle response is at work.

The more things change, the more they stay the same. So while I trudge down the trail in my big honkin' motion control Brooks Addiction with the Spenco gel sport inserts, I'll be trying to bend, lean and let the string pull me up all at the same time.

Frogurt is my addiction

2011-10-07T18:10:00.004-04:00

There's good and bad news for master man and that news resides only two blocks from his living accommodations.

Some entrepreneural individual plopped (that's how it sounds dropping into the cup) a Frogurt franchise on the main drag. I stopped tonight and mixed several options into the oversized catch container, paid my $5, and slurped it down.

Quite a mix of flavors - red velvet cake, tart vanilla, blueberry and cheescake.

It's not the sort of thing I want to get hooked on. Addictions can take root in a matter of days and this place could be trouble. I can see myself stopping on all too regular occasion for a fix, then justifying the need to go back again later in the day.

Frogurt is nothing but trouble and it will soon be the winter weight gain season!

We all have challenges but on this day you can feel sorry for a man who is facing his frozen yogurt demons.

My MBA study buddy is getting fast

2011-10-06T12:30:00.001-04:00

He's not quite a master competitor (age 34) but my MBA study buddy Aaron Ruffcorn is coming on strong in the marathon and ultra world.

Aaron and I powered through the Otterbein University MBA program in Ohio several years back. We came upon some non-curricular fun times while participating in the study abroad program in Finland and Russia in 2005. I moved on to U of FL and Aaron decided to call Milwaukee, Wisconsin, his home.

In addition to his work as an AFLAC sales agent and rock band entrepreneur, Aaron has worked to hone his running prowess. He has completed the Ice Age Trail 50K and just today sent this get 'er done looking shot from the Milwaukee Lakefront Marathon. Aaron ran a PR of 3:12 at this event and for anyone who has run a marathon...that's serious business.

I enjoy the fact that life is quite linear, yet at times operates like a puzzle. Good people like Aaron pop back up and plug into the mosaic of events and memories.

Congrats Aaron - I'll give you early entry into the master competitor hall of fame.

Rob Apple and the ultimate finish: 600 ultras

2011-10-05T12:55:00.003-04:00

My long time ultra friend Rob Apple knocked it out of the park. He not only hit the cover of Ultrarunning Magazine (at right in Miwok 100K) but also wrapped up his 600th ultra at the Stump Jump 50K in Tennessee last weekend.

That's not a typo. Six hundred ultras completed.

"It was nice to run number 600 at Stump Jump, a course I enjoy," said Apple. "And it was also great to have my own personal photographer, Susan (Donnelly) run every step of the 50K at my side!"

Apple states that 2011 has marked a milestone. He made the cover of Ultrarunning - usually reserved for elites - and turned 50 while running in France earlier this year.

"I've been given the physical gift to be able to participate in a sport I truly love," said Apple. "More importantly, I took advantage of the opportunities given and didn't waste precious time on other less useful endeavors. I have taken care of my body over the past 30 years, managing the effect of long distance running."

Rob has a master's degree in exercise physiology and knows how to keep on keeping on. He's a huge proponent of ice ("I ice my feet every night after my run") and also holds to the mantra "speed kills." Rob takes is slow and easy, enjoying the event and the company he makes on the trails.

"While competing I not only think about the race I'm running, but about the next ten races on the schedule," concluded Apple. "I always leave something in the tank."

Here's a big master competitor shout out to one of the sport's great ambassadors. Well done, Rob.

Midwest Grand Slam of Ultrarunning set for 2012

2011-10-03T18:55:00.004-04:00

The Grand Slam of Ultrarunning is now coming to a neighborhood near you.

According to www.run100s.com, the original grand slam is "recognition for those who complete four of the oldest 100 mile trail runs in the U.S. The "Slam" consists of officially finishing the Western States 100 Mile Endurance Run, theVermont 100 Mile Endurance Run, the Leadville Trail 100 Mile Run and the Wasatch Front 100 Mile Endurance Run all in the same year. The Grand Slam of Ultrarunning Award was established in 1986, when Tom Green was the first finisher."

A new Grand Slam has been developed incorporating some of the best events in the Midwest:

Kettle Moraine 100 Mile Endurance Run (Wisconsin)
Mohican Trail 100 Mile Run (Ohio)
Burning River 100 Mile Endurance Run (Ohio)
Hallucination 100 Mile Run (Michigan)

Don't think I can get my arms around the mindset and effort needed to slam. It's not for only the swift, but those who are most tenacious. It's great to see the sport grow and develop regional programs. In a tough economy, this program makes sense in that one can drive to the events and reign in the budget.

We'll keep you appraised and updated on the Midwest Slam.

God took my marble bag

2011-10-02T17:32:00.004-04:00

It's a glorious day. I'm home and showered after completing my Sunday-after-church mountain bike ride at Kerr Scott Dam. I did the old standby: Overmountain Trail inclusive of Shiner's Gap, then back for an 18 mile day.

But on this occasion, things were better than good. It was my first mountain bike ride in over two months and six weeks since I blew out my shoulder in a crash (the 10 minute test ride en route to blowing shoulder didn't count). I started out slow and tenuous, uptight and nervous. Didn't even clip in my left/plant foot for several miles. The woods at first intimidated, but then reverted to the welcoming environment I remember. Most of the run off is dirt with lush leaves piled on top; that's a ton more forgiving than the rock piles at Rocky Knob in Boone.

I like to ride and daydream and the warm fall sunshine was conducive for that mission. But daydreams turned to prayer, which turned to Thanksgiving. And then God stopped by to visit. I'm wired to be dependent on God and when He gives me word or two, I listen. Today, He told me He's taking back my marble bag.

Prior to Pac-Man and Pong and Xbox, a staple element of play was marbles. Competition ensued; if you could use a shooter to knock a marble out of the circle, it was yours. Amassing marbles was a sign of prowess. Know what I have in my adult marble bag? All of the possessions and blessings I think I own. God decided to take my bag and examine what I had. What I thought I owned, He took. And things I didn't think I had, He added.

God also showed genuine interest by asking a few questions while I traversed the trail:

"Tommy, I noticed you didn't buy that Giant Anthem and are still riding your Gary Fisher Cobia. How's that working for you?"

"Why Lord, I appreciate you asking," I replied. " That (insert friendly word here) Giant slapped me on the rocks and busted my shoulder. I'm back on my Cobia and love it. The old fashioned friction discs make me feel safe, because I drag the brakes a lot while I ride and they never lock up. It feels just right for me. This bike is perfect for my abilities."

"Tommy, you're riding really slow today, you're very cautious. What's up with that?"

"Lord, it's not about the speed," I was surprised to hear myself say. "I'm thankful to be back on the trail, thankful that I'm into a great ride I took for granted. I was going for faster and better but now I'm just happy to be on two wheels."

I'm pretty sure God said a few other things and had several additional questions. But instead of words, God once again became part of nature and enveloped the woods around me. Where I go, God walks with me. Thank you Lord. On this day, God may have taken a few aggies, but he gave me a pearl.

Healthy, fit and happy: Addendum

2011-09-30T13:13:00.000-04:00

I blogged yesterday on how master competitors struggle to find balance within a "healthy, fit and happy" measurement model. As is often the case, I write spontaneously (the essence of blogging) but then circle back and rethink the post. So from that process comes my need to reframe the "fit" dimension.

My earlier comments led one to believe "fit" is a weight achievement goal; that's not acceptable. Fit is a comprehensive package of food intake and training. The right fuels are being ingested and a mix of endurance and strength training is burning the calories. Weight loss feeds the desire for even better dietary intake and a higher intensity exercise. One may hit that mystical moment when you're "on the razor"...a term used by Tour de France competitors when they're prepped and ready to endure the brutal three week contest.

That's my enhanced view of "fit." If the diet goes to junk or your exercise slumps, you're toast.

Slow Food Fast Runners 5K

2011-09-29T14:16:00.000-04:00

I'm advisor to the Appalachian State University running club. This is a wonderful, energetic group of college students who embrace running as part of their academic commitment.

The club is hosting a 5K this Saturday, on the greenway and adjoining trails in Boone. It's fun to watch the event unfold. All profits from the event go to Slow Food High Country-Boone, part of a global organization which “works to advocate for farmers and artisans who grow, produce, market, prepare and serve wholesome food. The group seeks to raise public awareness, improve access and encourage the enjoyment of foods that are local, seasonal and sustainably grown,” according to slowfoodboone.wordpress.com.

Here's a report on the run from our university news source:

http://www.theappalachianonline.com/lifestyles/7889-running-club-sponsors-slow-food-fast-runners-5k

I'm taking my commuter bike with panniers to the event and will be the roaming problem solver. Let's give these young running enthusiasts a hand for their fine work!

Healthy, fit and happy: Pick two

2011-09-29T10:49:00.002-04:00

A while back I blogged about the balance we strive to maintain in our ultra endurance lives. Things seldom fall into place as we would have it. On most occasions, we shuffle the deck and push forward with the cards we are dealt.

Bicycling pioneer and wheel king Keith Bontrager developed the mantra "light, strong or cheap, pick two." If you're into bicycle wheels, it's fun to play with the combos - you can have light and strong wheels, but they won't be cheap. You can have cheap and light wheels, but they won't be strong. It's a wonderful comparison model that can help you reason through how to design the product.

Our bodies are not that different. I'll bring forward the "healthy, fit and happy, pick two" scenario for your review and enjoyment. For on most any given day, you'll find yourself on top of two dimensions, but crashing and burning on the third. Let's play with it for a second.

Being healthy becomes a near impossibility for a master's age competitor. Injuries are nagging and sometimes heal slowly, if at all. I blew out my shoulder in a mountain biking accident and had an anaphylactic reaction to a wasp sting; two ER visits a month apart is not what I had in mind this summer. And, I've been fighting through a nasty case of plantar fasciitis in my right foot for the past eight months. It ebbs and tides but never releases me to run free once again. I received an email from ultra icon Eric Clifton this week and he disclosed he was dinged by PF for 3 years! We may aspire to healthy, but on a 1 to 10 scale, many of us train and race at a 5 or 8.

Fit is elusive. I'm 6 feet, 1 inch tall and can range from 160 to 175 pounds. Some of the elite ultrarunners are my height and hit the scales at 145 or 150. I aspire to be lighter, which translates to faster, but it depends how engaged I am in my sport. Many times it comes down to a battle of the attitude - food or fit? At one point this summer I was carved at 5% body fat/160 pounds but then work realities and injuries hit. So as "fit" increases, so does the risk for injuries and that will pull one down on the healthy dimension.

That leaves happy. It's a positive, all is well with the world mindset that comes and goes. Take away healthy or fit and watch the happy man dissolve. There's a verse in the bible that says we shouldn't build our faith on a sand foundation. I can't help but parallel that to how I build my personal life - that a solid training base and clean diet are the rock solid cornerstones to my existence. I don't always like this about myself and wish that life could be measured on a more diverse scale, but after 28 years of daily adherence to the endurance sport lifestyle, it's a core part of who I am.

So we march forward, imperfect yet making sense of the world around us. I'm not completely healthy, not completely fit, and working on being content, but despite it all I'm glad to be facing each day. Despite our shortcomings, we stay in the game and enjoy what we have to work with. The clay may be lumpy, but we mould it into an interesting work of art.

Steve Clymer: Solo coast to coast

2011-09-24T20:44:00.002-04:00

Here's one of Boone area's finest...Steve Clymer wetting his wheels in the Atlantic in Jacksonville, FL.

Steve decided to take a vacation and spin across the USA. He began in San Diego and approximately seven weeks later, he capped the ride.

Steve was the guy who got me to the hospital when I went down hard from a wasp sting. He's a great leader and a powerhouse cyclist. This is what makes our community great; individuals like Steve Clymer live as good examples and have your back when it's need.

Great to have you back, Steve.

Stay tuned for a more detailed report as it becomes available.

McDougall and Master Competitor lead run

2011-09-22T12:18:00.001-04:00

Click through to the link below and read about the run I put on with "Born to Run" author Chris McDougall. One big point the Appalachian State journalist missed was that we had a skunk on the trail! Little bugger raised that back leg and we scrambled!

http://www.theappalachianonline.com/lifestyles/7816-convocation-speaker-mcdougall-leads-morning-run

Plantar fasciitis cure part 2: Voodoo magic

2011-09-22T11:18:00.000-04:00

I've been scouring the Internet, traveling deep into blog posts and discussion strings regarding my blown shoulder and plantar fasciitis.

My inflamed right foot is about 75% improved. A good researcher will tell you that "isolating the variable" is essential in determining what the true effect is. However, I mixed several "cures" and came up with a healing combo.

Here's the inside scoop:

Calcium and magnesium (+ zinc). Someone posted that a deficiency in these can affect heal spurs. But isn't a heal spur built up calcium? Then again, who was I to question a solid source like chat on the Internet? I ran to Wal-Mart and bought a big bottle and am up to 100% recommended dose.
Magnets. Came to realize the arch supports I found in the depths of my gear box had magnets incorporated into the arch. If you don't know, there are healing rays emitting from aliens who live on the interior of Mars and magnets are able to attract and channel these rays into specific body parts (I made this up but it's probably close to the truth). So, I'm wrapping a magnet against my arch for all day rejuvenation.
Apple cider vinegar. It's said to be good for both warts and plantar fasciitis. From what I can ascertain, both ingested and topically applied. Read you're supposed to put two tablespoons with baking soda mixed in glass of fruit juice. Ya right. Open bottle, put to mouth, take one big nasty gulp and swallow. Chase with morning smoothie. Churns the gut for about an hour but who cares with all that healing power en route to my foot?

So there you have it, a total hillbilly cure that may work...or may not. All I know is that my pain meter is down to a 3 and conventional rehab wasn't gettin' 'er done. When you live the master competitor life you have to find the path and on many occasions, the trail markings aren't very clear.

Packer vs. Panthers then crash and burn

2011-09-19T08:45:00.002-04:00

My good buddy Jeff, with his wife Patti and daughter Steph, invited me to their tailgate extravaganza for the Packers vs. Panthers game in Charlotte yesterday.

I left the mountain with a scratchy throat and dry cough and summed is up as allergies. But as the day progressed I got worse. Got home around 8 pm, just in time to melt down. Yuck. Chills, cough, sore throat, and of course all that wonderful expectorating phlegm we love to embrace. Just what are you supposed to do with that stuff?

I'm on the couch this morning minus voice, sipping coffee. Such a busy week but as we well know, our health is everything. Hard to take on the day when you body is in malfunction mode.

Big news is that I called the allergist, doubt I'll do the rush immunotherapy for bee things this Thursday. Hard to go from a get 'er done guy to a stay on your feet guy.

My plantar fasciitis is better but my body is worse. Stay tuned.

Plantar fasciitis cure part 1: Anti-minimalist approach

2011-09-17T14:44:00.000-04:00

www.myfootdocs.com

I have been living within the minimalist running view for several days now. Have to admit my interest has heightened and I may try a few barefoot laps on the football field very soon.

But for now, back to reality. I needed to get another run in this morning and it was time to maximize the treatment for my injured right foot.

So, with a quite anti-minimalist attitude, here's the cure I developed:

1) Pulled my Brooks Addiction off the shelf. These beauties are full motion control models, the antithesis of minimalist shoes.

2) Slipped in a set of Powerstep insoles. They feature a rigid, jacked up arch.

3) Slid in a pair of Dr. Scholl's sport gel inserts on top of the Powersteps - the Dr. Scholl's also have a semi-rigid arch support.

4) Put on some medium-thickness Injinji toe socks.

5) Found an old arch support wrap in my gear box. Positioned it solid and tight at the highest point in my arch, then slipped the prepped dog into the shoe.

So there I was, jacked, locked, loaded and trussed. Felt like some form of foot binding treatment. In this instance, the outcome was eventful - a 90 minute run, 90% pain free.

Maybe there's a future moment when I can start over, discover my true footstrike, rebuild and go minimalist. But I'm out of time. Man can not live by bread alone - he also needs God's word and a substantial training base. I have not been able to run, have lost my compass, diet is in the toilet (most literally) and my emotions are frazzled. Running must come back into my life.

Stay tuned for part 2 of this report...there is more magic in the air as part of master man's cure-all approach.

Chris McDougall runs at Appalachian State

2011-09-16T14:42:00.000-04:00

Best selling author and "know your footstrike" proponent Chris McDougall was the featured convocation speaker at Appalachian State University.

Having the "Born to Run" author on campus was an invigorating experience. Despite my trashed right foot, I sucked it up to take Chris on a trail run Thursday...then we repeated the effort for 30+ students and friends who came out for today's run.

It's great to get a new crop of runners into the woods and to watch McDougall work the crowd. He's tireless in selling the running form over product mantra. He's a good communicator, convincing, and receptive to all individuals.

McDougall brought a real twist to convocation. Instead of a regurgitation of the book, he told the tale of an accomplished tree climber who fell from the height of 96 feet. Instead of screaming and flailing, the falling man filled his lungs, moved his body into a horizontal position, and used an arm to absorb impact. Yes, there were broken bones, but the climber was out of the hospital four days later.

What does falling out of a tree mean to you? What can/would you do in that last instant before a key life event? Succumb to the norm, or use a level head to make the best of a bad situation?

I've known high speed motorcycle racers who could stay totally composed during a 150 mph crash. They'd push the motorcycle away, slide with precision, and in some cases pop back onto their feet using the last of their momentum. When crashing becomes the norm, chaos can become calm in the storm.

Let's look into our own lives and see where the crisis points are originating. We may be able to fall out of that tree with a better outcome than we expected.

Reader writes about cycling etiquette

2011-09-13T06:31:00.000-04:00

Ohio ultra posse member Mike Cleary dropped a nice comment onto the master competitor blog regarding cycling and shared use of bikeways:

Thanks for this bike post. How fortuitous. Not just the organized ride but how about the casual ride. My 24 miler from my back door on the Alum Creek Bike Path just became a 36+ ride. There's a bridge over Route 33 now that lets us go all the way to Pickerington Ponds. Well, actually right now you have to climb over rebar and concrete forms with bike in hand but it's doable. Here's a little something going on along the same lines.

Just because you have a five color jersey and full bike outfit doesn't mean you are living in a different world from the rest of us. It's OK to acknowledge we exist. You could even say hello. Just because you have a $4,000 bike doesn't mean you can cross into the opposite lane when cutting corners or flying into a blind underpass. And listen, just because you and your friend have bought big cruiser bikes doesn't mean you get both lanes. There are big arrows on the ground and moving to my side where the arrow is pointing at you means your missing laws of the road training.

If we bikers want to take on more of our highways as bike paths maybe we could revisit laws of the road like passing courtesy, solid yellow lines, directional arrows, warning bells or shouts. I thought when I only ran that lots of bikes were kind of insensitive. Now that I bike as much as I run I know I wasn't missing anything. There's no reason for a machine making our socialization less friendly.

Just one more thing, I put down our dog after 14 1/2 years a couple of months ago. Dogs are the nicest beings I know including humans. Though I love them, I had a little trouble being cordial when the guy with FOUR dogs on leashes was on the "no pets" part of the bike trail yesterday. Thanks Tom. Keep Moving Forward.

The Clegg crew: 206 miles to the beach

2011-09-12T19:18:00.003-04:00

Here's a huge master competitor shout-out to my riding buddy Jimmy Clegg. He was part of a crew of 11 hammer-heads that burned a pace line 206.6 miles from Thomasville, NC to Cherry Grove Beach, SC, this past Saturday.

This is a no-nonsense outing. The boys blast off at 6 am with lights front and rear, then drop into pace line format with each man taking a three (3) mile pull off the front. The group stopped every 33 miles for a 10-12 minute regroup and go.

Jimmy told me it got a bit ugly during some of the stops, but no one fell off and the cronies finished in formation at 6:15 pm.

"We had two flats, some stomach distress and leg cramps, but nothing to shut us down," said Clegg.

Jimmy had been my friend for about 25 years. He's way out of my league, a real outlier when it comes to performance for the 50+ crowd.

Watch the embedded youtube segment...enjoy.

"Lost Art of the Group Ride"

2011-09-11T10:52:00.003-04:00

Here's a great piece written by attorney Peter Wilborn and published on www.carolinacyclingnews.com. It's a valid perspective and pertinent advice for both rookie and veteran:

Every so often, I’ll ride a recreational group ride. I love the comraderie of cyclists, the talk, the last minute pumps of air, the clicking in, and the easy drifting out as a peloton. “I miss riding in a group,” I’ll think to myself.

The magic ends by mile 10. The group will surge, gap, and separate, only to regroup at every stop sign. I’ll hear fifteen repeated screams of “HOLE!” for every minor road imperfection. And then no mention of the actual hole. Some guy in front will set a PR for his 30 second pull. Wheels overlap, brakes are tapped, and some guy in the back will go across the yellow line and speed past the peloton for no apparent reason. A breakaway?!

I curse under my breath, remembering why I always ride with only a few friends. Doesn’t anyone else realize how dangerous this ride is? How bad it is for our reputation on the road? There are clear rules of ride etiquette, safety, and common sense. Does anyone here know the rules? Who is in charge?

But no one is in charge, and the chaotic group has no idea of how to ride together. As a bike lawyer, I get the complaints from irritated drivers, concerned police, controversy-seeking journalists, and injured cyclists. It needs to get better, but the obstacles are real:

First, everyone is an expert these days. The internet and a power meter do not replace 50,000 miles of experience, but try telling that to a fit forty year-old, new to cycling, on a $5000 bike. Or, god forbid, a triathlete. No one wants to be told what to do.

Second, the more experienced riders just want to drop the others and not be bothered. It is all about the workout, the ego boost, or riding with a subset of friends. But a group ride is neither a race nor cycling Darwinism. As riders get better, they seek to distinguish themselves by riding faster on more trendy bikes; but as riders get better they need to realize two things: 1) there is always someone faster, and 2) they have obligations as leaders. Cycling is not a never ending ladder, each step aspiring upwards, casting aspersions down. It is a club, and we should want to expand and improve our membership.

Third, different rides are advertised by average speed, but speed is only one part of the equation. This approach makes speed the sole metric for judging a cyclist, and creates the false impression that a fit rider is a good one. Almost anyone can be somewhat fast on a bike, but few learn to be elegant, graceful cyclists.

Fourth, riding a bike well requires technique training. Good swimmers, for example, constantly work on form and drills; so should cyclists. Anyone remember the C.O.N.I. Manual or Eddie Borysewich’s book? They are out-of-print, but their traditional approach to bike technique should not be lost. More emphasis was given on fluid pedaling and bike handling.

Before the internet, before custom bikes, and before Lance, it was done better. Learning to ride was an apprenticeship. The goal was to become a member of the peloton, not merely a guy who is sort of fast on a bike. Membership was the point, not to be the local Cat. 5 champ. You were invited to go on group ride if you showed a interest and a willingness to learn. You were uninvited if you did not. You learned the skills from directly from the leader, who took an interest in riding next to you on your first rides (and not next to his friends, like better riders do today). Here is some of what you learned:

To ride for months each year in the small ring.
To take your cycling shorts off immediately after a ride.
To start with a humble bike, probably used.
To pull without surging.
To run rotating pace line drills and flick others through.
To form an echelon.
To ride through the top of a climb.
To hold your line in a corner.
To stand up smoothly and not throw your bike back.
To give the person ahead of you on a climb a little more room to stand up.
To respect the yellow line rule.
To point out significant road problems.
To brake less, especially in a pace line.
To follow the wheel in front and not overlap.

The ride leader and his lieutentants were serious about their roles, because the safety of the group depended on you, the weakest link. If you did not follow the rules, you were chastised. Harshly. If you did, you became a member of something spectacular. The Peloton.

Surviving the Snake 100K: Getting back in the saddle

2011-09-10T21:13:00.004-04:00

After almost six weeks off a bicycle (except for 10 minutes prior to the crash) I made my comeback ride at Surviving the Snake metric century in Mountain City, TN.

It was a small, inaugural event with lots of potential. Caring volunteers, nice course with ample flat stretches, nice aid stations and finish line food.

The event was initially intimidating, in that I was paranoid about riding. Was concerned about the fear of falling. But that was put behind me within the first couple of miles, when my buddy Earl and I pulled a pace line at 20 mph.

The actual "snake" was a 2.5 mile climb through switchbacks. Nice pavement and good views. A couple of nasty dogs on the climb but I think that's becoming mandatory in Tennessee...can't seem to go there without a bad dog story.

My shoulder adapted to the ride, but I'll admit that the constant pressure of leaning into the bars brought a deep ache. It was probably premature for 100K but I set the goal and completed the task.

After cresting the snake I enjoyed the following descent. I whooped a few times and felt the exhilaration flow through my body.

I have come to believe that one of my worst shortcomings is taking the great gifts God has given me, then devaluing them to expectations. Being able to ride in the hills of Tennessee is no norm. Cycling is one of my greatest blessings in life. So as I coasted down that hill, I prayed:

Thank you Lord for all you have given me. Thank you for friends and country roads and my Specialized Roubaix. Thank you for healing my body and allowing me to ride on yet another occasion. Thank you for this day and how I am allowed to use it. I'm a rich man and you have put me in this place. Thank you for all you have given me.

We pedaled into Damascus, Virginia, then stopped for a few minutes in this great little town and portal to the Creeper Trail. Then it was time to pound out the final pull, 13 miles back to Mountain City. Plenty of pizza and cookies were there to greet us, presented by smiling volunteers. I sat in the sun and ate. Life was tasting sweet and fulfilling. God is good.

A physician's report on Crank e-Gels

2011-09-07T17:13:00.000-04:00

I commented on Crank brand electrolyte gels in an earlier post.

Endurance sport friend, physician and vascular surgeon David Campbell came forward with some hard science on e-Gels. Check out his excellent summation:

Here is my 2 cents worth on the Crank gels. Personally I really like the stuff.

The amino acid idea is an interesting idea. Amino acids can be used to produce "energy" ( which is in biochemistry terms is ATP or adenosine triphosphate) via the Krebs cycle. The most effective fuel for making ATP is glucose or more commonly known as fructose. Glucose is stored in the body mostly as glycogen in the liver. As you know, most of us have about 2000 cal of glycogen available before our body must switch to alternative energy sources such as fats and proteins. Consequently, fructose supplements are just like having some additional glycogen on board. The limiting factor is how fast your bowel can absorb the fructose into your system.Crank's primary benefit definitely comes from having 150 cal of fructose in a easily packaged and easily consumable package.

The addition of amino acids is an interesting idea. Proteins are composed entirely of amino acids. Crank has an amino acid "blend" of leucine, valine, isoleucine andhistadine. I think this is what you refered to as GU-Roctane which is a pretty cool name for promotional purposes. The amino acids do not provide any real "buffering" capacity (ie neutralization of acids such as lactate from anaerobic metabolism) but the might cut down on the cannibalization of our own body proteins when we use up all our stored glycogen from prolonged exercise.

The addition of vitamin C and E work as antioxidants. Antioxidants neutralize oxygen radicals produced as cellular waste products. Vitamin B6 can be a energy booster but I can't recall the exact mechanism. I think on a practical basis you can get the same benefit from vitamin supplements prior to the event. The vitamins can't hurt but I wonder about their real benefit during a race?

Crank has no caffeine which is fine, but personally, I would like to see a product with caffeine as well like Hammer does. A nice caffeine jolt works for me after a couple hours of exercise. I was glad this "energy gel" does not have similar energy additives as found in Red Bull or Monster ( such as taurine). That stuff seems to have a detrimental effect on endurance performance in my experience.

The electrolyte composition seems pretty reasonable. The potassium is especially helpful for endurance events.

I have a good friend who is an anesthesiologist at UC San Diego and is also a big marathon runner. He is up on ALL the biochemistry stuff. I'll see if he has any other comments about Crank. I think he uses Hammer but I'm sure he would like to give Crank a try.

Aside from all the above, I gotta give credit to the Crank people on their marketing. No matter if the effect is real or perceived, they do a nice job of convincing you that you "need" their product.

Nonagenarian is outed while running half-marathons

2011-09-04T17:04:00.001-04:00

Here's a great story for runners everywhere: A 90-year-old man was telling his wife he was going to local running races - to stand on the sidelines and watch.

Truth is, he's been hoofing it in the races and was "caught" when neighbors spotted him running in TV coverage of an event!

Wilf Cooper has completed six half-marathons. On one occasion, he made a race despite falling down stairs and dislocating his shoulder and breaking ribs.

But now that's he's been outed to his wife, it looks like his running career may be seeing the final finish line.

I'm checking out this 90-year-old athlete in black and am amazed at his prowess. It's motivation for all master competitors as we pile on the years.

Check out the complete story in the Daily Mail at: http://www.dailymail.co.uk/news/article-2033618/A-pensioner-secretly-run-marathons-wifes-caught-spotted-TV.html?ITO=1490

Zack Galifianakis is Curly

2011-09-03T22:04:00.005-04:00

One big aspect of my benefit package at Appalachian State is $1 movies most every weekend.

I stepped out last night to view "Hangover 2." Quite a few laughs and off-color humor, inclusive of the drug-dealing monkey that smokes cigarettes.

Zack Galifianakis marches to his own beat of humor. I recently learned the quirky comedian calls Wilkesboro, NC home. And that's also home to my wonderful mountain bike trails, if and when I can return to them.

I hit me during the film that Zack both looks like and in some ways mirrors the antics of another great visual comedian, Jerome Lester Horwitz, aka "Curly" from the Three Stooges. If I'm bringing something forward you aren't aware of, check out their official website at http://www.threestooges.com/.

Schema theory tell us we have a bunch of facts and experiences banging around in our brain bucket. If put in some specific order, our schema helps us explain the world and how it works. If new information coincides with our schema, it forms a positive brand association. If new data conflicts with our schema, we experience dissonance and then attempt to somehow make the disassociated pieces of knowledge sync.

That's actually an academic set-up for my positive association between Zack and Curly. I used to love the antics of Curly and the slapstick Three Stooges humor; now in turn I enjoy Galifianakis as he brings forward some of the same mannerisms and facial expressions.

Curly didn't live long (1903-1952). It's possible that Zack is carrying his form of humor forward. And for me, that's a good schema day.

Tiger Woods' status is down: Protecting your "brand"

2011-09-02T10:42:00.008-04:00

Spotted this interesting piece of research in my daily sportbusiness.com news feed:

STILL REELING from missing the cut at the PGA Championship in Atlanta, Tiger Woods and his new agency are having to face the reality that he may be damaged goods as a sponsorship ambassador. A study from Ipsos Mori has found that almost a quarter (23%) of US consumers considered switching from brands that he endorsed following his admission of extra-marital affairs. Sponsors are often advised to stick with tarnished properties and contribute to the reform of a sport or athlete but this latest data shows Gillette, Accenture, Tag Heuer, Gatorade and AT&T were right to ditch the golf star to protect sales. Wayne Rooney was next in the survey with 14% of consumers in the UK saying his off-field antics would cause them to switch brands but this response was much higher in the developing world. Consumers in fast-growing markets like India and China were reported to be much more sensitive to the bad behaviour of endorsing athletes with up to two-thirds prepared to shun products backed by fallen stars.

There's a ton of truth packed in this telling report. We may not be Tiger Woods and our audience may not be tens of millions, but each of us represent our own "brand." That's important to remember as we walk and talk the endurance sport game. People are watching and we have the potential to affect others.

Just like Tiger, we at times we need to pick up the pieces and start over. I'm not always at my best and want to work harder to deliver a consistent message within a positive "brand" image. That's something to ponder during this period of injury and recovery. I need to tell a a good story while rebuilding. It's not easy, but it's the right thing to do.

Al Howie: The uncelebrated ultra man

2011-09-01T16:01:00.002-04:00

I was checking for daily updates from the guys at ultrarunnerpodcast.com and came upon an excellent article in a Canadian publication, The Globe and Mail.

The story chronicles the activities of Al Howie, one of the greatest ultramarthoners of all time.

Howie would just as well run across the United States as run a marathon. He was a low profile individual who never went for the limelight. Now, at 65, medical problems have reduced the former ultra hero to only three miles a day.

It's best if you read the story and enjoy a fine tribute to the ultra man of yesteryear:

http://www.theglobeandmail.com/news/national/british-columbia/tom-hawthorn/marathon-mans-incredible-feats-largely-uncelebrated/article2147889/

Honest Jim says "Running is my mistress"

2011-08-31T16:52:00.001-04:00

I've used the "endurance sport as mistress" theme and mantra on several occasions. There's something about long distance aerobic sport that seems like an illicit affair.

To lend more credibility to the theory, check out the following from Honest Jim, who was recently featured on Dirt Dawg's Running Diatribe:

http://dirtdawg.podbean.com/2011/08/26/ep-96-i-feel-the-need-for-speed/

Here's what Jim had to say:

I listened to show 69 the other night, where you compare running to a marriage...I'm so with you on so many levels but running to me feels more like a mistress! My wife knows about her and tolerates her to a certain extent, but I can't really talk about her too much! She competes with my wife for my time! I sneak out to see her - sometimes at night! I sometimes hide my clothes after seeing her so my wife doesn't figure out where I've been! She also excites me and I can share things with her others don't understand!

Looks like Jim has a bit of a struggle on the home front...wife or run? Run or wife? It's a common "injury" that we see and hear about on the ultra scene. The sport is time consuming. There is a balance to achieve when chasing the elusive endurance sport lifestyle.

I'm trying to heal my body. Think I'll walk across campus, head back to the apartment and ultrasound my foot. That is, if I can reach down that far with my blown right shoulder!

I feel like one of those little ducks that goes back and forth across the range of fire in a carnival shooting arcade. It's just a matter of time until someone fires another pellet to knock me over.

Pain management for endurance athletes

2011-08-27T20:36:00.001-04:00

There are many things going on in my mind...and body...the past several weeks.

I did allergy testing this past Thursday to determine what family of wasps shoots deadly (for me) venom, then went to get my shoulder checked Friday.

Have been processing how to best deal with my recent onset of problems. One advantage looms large when facing injuries: Endurance athletes train for pain.

I had this discussion with Chuck, my riding buddy who suffered a horrendous cycling crash earlier this summer. On every ride, on every climb, we practice the art of enduring pain. More pain = a better performance. You might believe you can't take any more; then the guy next to you upshifts from low gear and you can either drop back, or shift and absorb the next level of pain.

As we grow our tolerance, we also prep for the art of aggressive rehab. Most times doctors will tell you "let pain be your guide." My tolerance for pain lets me reach deeper and further than others who have not developed the ability to increase their thresholds.

I'm 11 days out from my crash and already have overhead range of motion in my right arm. I plan to be in the pool very soon for swimming, the ultimate activity if I want to get my body back on track.

It won't be fun or pleasant, but I will tolerate the discomfort to reach the outcome I intend. When we train for pain, there's a life advantage that gets us through the rough spots.

Type 3 separated shoulder from mountain bike crash

2011-08-26T15:36:00.002-04:00

Here's how it looks about one hour after impact. Collarbone snapped away from the shoulder blade.

Three (3) tendons anchor the collarbone. Three snapped for master man. Type 3 separated shoulder. Didn't someone famous state that good things come in threes? Not for this broken competitor.

Saw orthopedic doctor today. Options are 1) do nothing and go for natural heal with floating collarbone; 2) arthroscopic surgery to plant a pin and reset collarbone or 3) major reconstruction on the tendons.

Either of the fix options will require an immobility brace for at least 4 weeks. Options are good, but can be complicated. Time to think it through.

Avid Elixir: The brakes that slapped me on the rocks

2011-08-22T21:22:00.001-04:00

cdn.mos.bikeradar.com

I have been thinking quite a bit the past week. Every time I move one degree beyond my range of motion, this wounded right wing sings out in pain. Reliving the crash is part of riding anything with wheels. Once you go down hard, you want to know what could have been done differently to avoid the carnage.

The 29er I was testing featured Avid Elixir hydraulic brakes. Twitch your finger and you're full lock. Then I started to ponder the riding tactics of fast off road riders: They carry maximum speed until the last possible second, then brake for an instant and turn. It's an on/off and go model. Brakes are a necessary evil, but when fast riders need brakes, they need them full on.

This is a world apart from master man. I like to drag my Avid BB5 brakes. When I grab a handful, it's all friction. I like the ability to reduce speed in a gradual fashion, many times braking throughout the entire turn.

It's not the fast way around and surely not recommended by anyone who stays off the front. I need to accept who I am, a 54-year-old man who's trying to survive and ride another day. I learned a tough lesson in that more technology isn't always better - if you don't have the skill set to step up to the level of the technology.

It's proper to admit what you aren't, instead of what you want to be. When it comes to my mountain bike hobby, it's best to embrace the slow but persistent man that I am.

365 Thank Yous: Gratitude, falling down and marathon running

2011-08-21T12:08:00.003-04:00

John Kralik's 365 Thank Yous has become my feel good and inspirational book of 2011. This "phoenix rising out of the ashes" piece of non-fiction drives the nail home again and again regarding the consequences of self-pity, altered perception of life, and how reaching out to others will bring reciprocal benefit.

The premise of this book comes to Kralik from an experience on a mountain trail. Though the author does not adhere (initially) to religious beliefs, he does receive some sort of metaphysical edict, which tells him it's time to reach out and become thankful to others. This takes the form of a special goal, that of sending one thank you note each day during the coming year.

I listened to this publication on audiobook while running. As Kralik would profess, I want to say "thank you" to the author for reading the book himself; his soft, caring voice lends authenticity to the message.

It was time to chuckle a bit during the final chapters, as it seems in almost all things inspirational, endurance sport rears its magnificent head. As part of his recovery, Kralik takes up marathon running. There's a wonderful section where he talks about a training run and describes what it's like when 50+ year old runners fall. It's dead on.

Thank you notes have always been a big part of my life. There's something special about breaking away from impersonal emails and taking a moment to hand-write a short encouraging message. 365 Thank Yous teaches us that we can take the thank you game to ultra levels. If a few cards are good, 365 are better, right?

I'd recommend this book for all master competitor readers. I'm in a period of life where there are rain clouds over my head and 365 Thank Yous brought a few rays of sunlight through the shadows.

Separated shoulder: A pic tells the story

2011-08-18T21:13:00.000-04:00

Here's the graphic mayoclinic.com provides when you Google a separated shoulder.

The collarbone "break" is actually at the ligament connector point. Guess that's good news based on what could have happened.

When I took the impact, the collarbone was raised about an inch off the shoulder blade. That could have been a must-do surgery clue, but what's interesting is that over the first night, the collarbone settled back into place.

All that remained was swelling and pain.

I won't see the ortho doc for another week, but I seem to be experiencing reduced pain each day and a slow increase in range of motion.

Maybe I can heal and be free to hit the trails again soon.

Purging the Percocet

2011-08-18T07:03:00.000-04:00

No secret that after you crash your body, pain ensues. To that end, medical professionals are astute in prescribing meds that are up to the task.

My post-ER gift was Percocet. This little pharmaceutical marvel is actually oxycodon with a Tylenol chaser.

Here's how WebMD explains it:

This combination medication is used to help relieve moderate to severe pain. It contains a narcotic pain reliever (oxycodone) and a non-narcotic pain reliever (acetaminophen). Oxycodone works in the brain to change how your body feels and responds to pain. Acetaminophen can also reduce a fever.

There's much to consider when using this sort of pain killer. It's amazing, yet to me worrisome, that a drug is causing effect in my brain. It's not simply dulling pain, it's turning off the pain sensors inside my brain. Acetaminophen is known to relieve pain and is dispelled through the kidneys. I'm not at true fan, as in most cases I am trained to accept and embrace pain; it's the healing advantage I'm after.

I was one (day) and done with Percocet. It gave me raging headaches and I was envisioning the drug changing the composure of my brain. I like my brain. Enough and stop.

So by day two, I was back to my old standby, Motrin, which goes out through the liver. This over the counter pain killer also offers an anti-inflammatory benefit and that's what I'm after, a healing advantage. I used to go for the no brand ibuprofen but a friend, Dr. David Campbell, told me that he believes the name brand Motrin is better...so Motrin it is for master man.

Pain is a normal, most every day occurrence for endurance athletes. Let's be careful and smart about how we deal with it.

Crashing a two-niner: Broken collarbone and separated shoulder

2011-08-17T10:09:00.003-04:00

Life has been getting a bit "iffey" lately. Had the wasp sting incident, now related $900 ER bill. Lost my tenant in FL house and taxes are due. Car has emissions problems we can't seem to fix. I've been having some bad vibes ever since returning from DC on Monday. And then...

Tested a Giant 29er Anthem at our local Rocky Knob mountain bike park yesterday morning. Had not been on the trails so went early to pre-run the loop twice. Nice, good jog. Then student arrived with 29er, so very cautiously I set off on a short ride.

*($(##*##ing hydraulic brakes. I knew they were touchy, but in a fraction of a second I had both wheels locked on a downhill and I was subsequently pitched onto a rock pile. Didn't have to move to know I was hurt pretty bad. Could feel the shoulder/collarbone thing, I broke the left side in the early 90's, this was on the right. Crawled up and walked the bike back to the kid, handed it to him, told him my collarbone was broken, threw my gear in car and drove myself to ER - second time in 5 weeks.

You know the gig. IV, meds, X-ray, doctor asking me if I hit my head. Answer was no.

Things were not too bad, break was where tendon snapped loose, hence the gap from shoulder to bone. Clinically it was a separation. Possible surgery, but don't know yet. Have ortho appointment next Friday. Think I'm good to heal, we'll see.

Twenty-two hours after the crash, master man was back out for his post-trauma workout. Sort of a gimpy walk/run for 60 minutes. No sling, they inhibit range of motion. Let pain be your guide.

And then, to literally add insult to injury, a nasty boxer-breed dog attacked me. I was shouting the thing down, pointing my EpiPen at it like a gun. Pregnant woman ran out with the obligatory "it doesn't bite" comment. I always take time to tell them I have been bit before, I don't trust dogs, and I don't believe you.

Just got back to apartment. Hit the shower and let the hot water massage the shoulder. Bone has already dropped back into place. I rubbed some Tiger Balm and MSM on the wounded area...let's accelerate the healing process.

Been thinking a lot about my faith and God. Faith is "things hoped for, things unseen." I have been thanking God for most everything in my life for several months. I now realize I was putting it in the bank for this new, darker season of life. For me, God remains in the bad times and good. I must rebuild and see when I can commence the ultra life. All bets are off for this fall. Just like that, running and cycling has stopped. Something else will emerge. God give me strength to journey on.

Marshall Ulrich: 70 miles a day, run across the USA

2011-08-14T12:36:00.002-04:00

http://m5.paperblog.com

If you want to stay abreast of all things ultra, make sure you're listening to www.ultrarunnerpodcast.com. The latest installment is an in-depth interview with Marshall Ulrich, who knocked out a run across America in 52 days. Let's keep in mind the fact this dude was 57 years old at the time of the effort...and that he was laying down about 70 miles a day.

It takes a bit of work to prep for such an attempt. Ulrich states he went on several 18 mile runs - dragging a tire on a rope to help increase core strength.

Ulrich shares several memorable ultra moments, like the time he hallucinated that a woman in a silver bikini was rollerblading in front of him, or when a farmer in Ohio unloaded some buckshot when Marshall jogged past his property late at night.

At one point during his run across America, Ulrich stopped at an emergency room and had his body MRI'ed. He wanted to make sure the pain he was encountering wasn't life threatening. Seems that the docs noted he had a raging case of plantar fasciitis, but that fell into the flesh wound category. The doctor recommended rest, so Ulrich calmly stated that he would cut back to 40 miles the next day.

That's pretty much how this story rolls from encounter to encounter, mind master Ulrich staying on top of his game whatever the circumstances. Some of his greatest challenges came from a lack of human interaction; his life on the road was 17 hours running, 4 hours sleep, and a few hours for showers and eating. He craved simple conversations that was about anything - except running.

I'm not advocating that most mortals can read Ulrich's book, watch the accompanying DVD, then conquer similar feats. But we can vicariously enjoy the journey and understand that where the mind goes, the body will follow.

Glutton man

2011-08-13T21:11:00.000-04:00

This is a rather strange jump, but when visiting the National Cathedral in Washington, DC, we came upon Glutton Man in the gift shop.

Don't know why he was in the gargoyle section, but I loved the visual. Fat greasy burger in one hand and big bag of fries between his knees. Could be the stereotype for half the motorists in the USA.

I'm a big advocate of placing more emphasis on gluttony as one of the seven deadly sins. Seems that organized religion point fingers at numerous sins, in most all cases ranking some as more preposterous than others. But when it comes to belly fat jiggling over our belt lines, we most often turn the other way and head to the snack table following the service.

I may work off a few more calories that others, but please let me state here and now that I'm not immune from the sin of gluttony. I'm shoving a large second helping of ice cream into my pie hole as I write this. Controlling food intake is always a battle and I'm not going to minimize it. It's also a battle for many others - including children - in today's drive through and fast food environment.

Maybe it's time to keep Glutton Man front and center. This deadly sin is truly killing us and we need to admit it.

Jennifer Pharr-Davis cracks Appalachian Trail record

2011-08-13T10:28:00.000-04:00

This is a story of something so big, it's hard to comprehend.

Jennifer Pharr-Davis cracked the Appalachian Trail record, traversing 2,181 miles in 46 days, 11 hours, 20 minutes. The women's record for the trail had been 57 days, but Jennifer wanted it all and grabbed the overall record.

Pharr-Davis was pushing through about 46 miles a day...if you've been on sections of the trail you know it's no freeway. Check out the embedded youtube video from iRunFar.com.

Darrell Shultz: "You can't remember pain"

2011-08-10T11:08:00.004-04:00

Here's one of my retro shots, circa 1982, featuring 500cc National Motocross Champion Darrell Shultz (right) with his factory tuner, Chris Haines.

Shultz became a big contributor to my journalistic career as associate editor of Cycle News. It was Schultz that dropped a big scoop in my lap...that Honda was paying a $100,000 bonus to win the Supercross Championship...top secret info at that time.

Shultz succumbed to major injuries, including a totally destroyed knee. When it came time to race for the 500cc championship, "Shu" had to be carried onto his bike, with his knee shot full of unmentionables. He was also recovering from a collapsed lung, so Honda hired a medvac helicopter to stand by at the race site in the event Darrell had to be lifted out.

It was during those events that I learned something from Shultz that has carried me throughout my endurance sport journey. "You can't remember pain," said Shultz. "So I just live with it now, it will be gone in the future."

I have thought about that philosophy on many occasions, most times in the midst of suffering during an ultramarathon run. There is pain in the moment, but the perception of that pain is not carried well through memories. It's not relevant once it is past.

Life can really hurt from time to time. But if we remain strong while we're in the pain, the backside won't really matter.

Thanks for that one, Shu. Wise words from a true champion.

Want to learn more about Shultz? Check out this excellent Racer X update:

http://www.racerxonline.com/2011/03/01/where-are-they-now-darrell-shultz-

Crank Sports e-Gel vs. Gu Roctane

2011-08-07T19:16:00.005-04:00

I have to admit that throughout my endurance sport career, I have never committed to a solid race day fuel strategy.

Most of the time I race on black coffee off the start, make sure I'm well into the race, then try to make semi-good choices at the aid stations. That usually translates into chunks of banana and sometimes baked potato dipped in salt.

Things take more effort every season and I'm looking into how to take care of essential needs and keep the engine firing. To that end, I have been researching the need for amino acids (minimize the breakdown of muscle mass), burnable carbs, and electrolytes.

Heard some good things about Gu Roctane, but when I checked it out online, I was a bit shocked at the cost - $59.99 for a 24 pack. I'm a value shopper so more Internet digging was in order...and here's what I came up with:

Crank Sports e-Gel.

Check out the comparison chart between e-Gel and Roctane. Seems like you get much of the same goods, no caffeine and about 2/3 the cost:

http://www.cranksports.com/products/eGel/comp/roctane.asp?aid=1321211

I ordered a trial pack. Will have to see how they taste and if I can keep them down. My plans for longer races this fall was to go with my Nathan 2 liter pack, intake water and an e-Gel every 90 minutes. I should be getting my energy and electrolyte fix, and per the producer, mixing water (not sport drinks) and e-Gel as intended.

I'll keep you posted on how this product plays out.

Coupon shopping = $$$ in your pocket

2011-08-07T08:22:00.002-04:00

There's a new "free" for all happening at your local grocery and pharmacy store...it's called the coupon craze, a way to stock up, shop smart and pick up your favorite goods for little investment.

Here's my latest pirate's treasure. Name brand goods, with coupon cost reduction, in addition to store rebates and other cash credit programs. Buy a lot, pay a little, and go home happy.

Couponing won't be for everyone, as it takes an ample amount of pre-planning, calculation, and redemption certificate management. But once you get your PhD in mathematics, you're good to go!

Using coupons is an old game that has been modernized. Merchants wants returning customers and if you're ready to play the game the manufacturers provide, you'll have more goods at home and more $$$ in your pocket...and that translates to cash for endurance sport toys and event entries.

So I'd suggest coupon more and save!

Fluids and electrolytes: Should we throw them under the bus?

2011-08-06T18:56:00.004-04:00

Tim Noakes from http://3.bp.blogspot.com

I listened to a mesmerizing interview on Ben Greenfield's nutrition podcast, with Dr. Tim Noakes. Noakes is the author of "The Lore of Running" and has 30 years invested in sport nutrition and injury research.

Bottom line, Noakes contends that the salt/electrolyte model promoted in all major sports drinks flies in the face of scientific research. His "drink to thirst" model states that our bodies need less that 1.2 liters of fluid an hour and that salt/electrolyte balance is self-regulating.

According to Noakes, the reason for the burgeoning supplement industry is that sport drink manufacturers created the need for fluid replenishment to boost sales.

This material is controversial and flies in the face of all common knowledge related to training and racing. I'm not yet endorsing Dr. Noakes' premise, but I will have to think more about my use of hydration tactics going forward.

There's no way I can present the material like Dr. Noakes...listen and learn:

http://www.bengreenfieldfitness.com/2011/08/episode-157-the-death-of-gatorade-should-you-stop-using-electrolytes-during-exercise/

Rolling down the Silver Comet Trail

2011-08-05T22:40:00.000-04:00

Had an opportunity to catch up with old friends from Florida...we converged on the Silver Comet Trail, just northwest of Atlanta.

We rode to the west into Alabama last Friday. Riding towards the Alabama side seemed most appealing. Much of the trail intersects small towns that seem like yesteryear. We rode about 40 miles out in rather oppressive heat. Caught a lunch at a neat little diner and then pedaled back. Some rolling hills, just enough to get some burn in the legs.

On Saturday we rolled to the east towards Atlanta. Saturday morning proved to be a very popular time. We rode in a heavy mix of joggers, slow recreational riders, triathletes in fast pace lines and a few mountain bikers. The Atlanta side of the Silver Comet is much more commercialized; we spotted welcome centers with large parking lots and direct access to townhome complexes. We went about 30 miles out, stopped at a Shell gas station for snacks and fluid, then pushed it back. Rain hit in the final miles, so it was good to call it a day.

I am truly connected to mountain cycling, but on occasion it's appropriate to ride rails-to-trails type paths that are free of traffic and great for socializing. Making use of the Silver Comet made for a complete weekend of fun.

Young people, joy sticks and the great outdoors

2011-08-02T14:28:00.000-04:00

It's interesting to watch how many young people today hover over the computer screen, surpassing the time they spend recreating in the great outdoors.

Check out this excellent comment from a master competitor reader...he started as a kid outdoors, stumbled upon an ultra, and took it to fruition 17 years later!

Justus has left a new comment on your post "My nephews know how to climb Grandfather Mountain":

Hey Tom,

In this day and age where a lot of kids would much rather shoot aliens all day in video games than ride their bikes and be outside this really does matter. I remember being a 12 year old on a backpacking trip on the Laurel Highlands Trail and experiencing (by complete accident) my first ultra marathon. The idea that people were running the entire 70 miles at once really stuck with me. 17 years later I completed my quest and finished the Laurel Highlands Ultra. That day was really the beginning of my love of running in the mountains and helped to shape my life in some small way. So It Does Matter!

My nephews know how to climb Grandfather Mountain

2011-07-31T20:21:00.000-04:00

It's rather hard to capture hard ascent and descent in photos...but take my word for it, this was a tough uphill section en route to the top of Grandfather Mountain near Linville, NC.

My nephews and their parents were visiting from Wisconsin, so I had to come up with something epic that would stick in the brain boxes of those kids. I'm one to push outdoor activity, so we set out as a family unit up Profile Trail and then onto another climb to the east, which got us up and over the top.

That's David in the lead, then Joe (soon headed to Madison as a college freshman) and old master man pulling up the rear. I told them to pump a fist as the photo was taken, to demonstrate victory over what the mountain had to throw at us.

These boys don't waste a lot of words...they just work hard, clean the sections, and chuckle like Bevis and Butthead. That's OK because it's more important to get effort into one's legs instead of pumping up the jaw muscle.

One difficult part of my life is the many moves I have made along the way, with most locations a long distance from home and family in the Dairy State. Maybe in a small way, I can make up for being an absent uncle when I deliver days like this. I told the boys they earned their way to the top, no stinkin' car ride for this crew. Maybe in the end, those sorts of things do matter.

Riding in TN + pitbull attack

2011-07-25T15:06:00.001-04:00

Humor me for a second. Go to google.com, click "images" and type "white pitbull" into the search heading.

You'll get hundreds of images, 99% of them depicting cute little bundles of canine joy.

Just let me say the little SOB that came out after us on this past Saturday's bike ride was something completely different.

I'm not a pitbull fan, so if you have one, we'll debate vigorously on this topic. My experience with these nasty little creatures are that they are born and bred to attack. Most other dogs wag their tales as we roll by, but pitbulls are looking for a mark and I seemed to be in the crosshairs.

I did what I usually do with dogs - shout at them defiantly to determine authority. Pit bulls seem to take that challenge and come on even harder. I hammered the crank and got a bit ahead of the vicious animal, so instead the demon turned on my riding buddy Terry.

In one controlled motion, Terry clipped out of the pedal and at the opportune moment, kicked the mad dog right in the snout. It was that, or get taken clean off the bike. The dog backed off for just long enough for both of us to sprint away.

That's not part of the road cycling experience, never should be. Just let me have a small sliver of the public roadway and keep your nasty animals off my path.

Rest in peace, Charlie Robinson

2011-07-22T20:46:00.000-04:00

One of the best parts of mountain cycling in NC is the characters you meet along the way. I love to be part of the action, with so many personalities in play.

One rider who joined us on occasion was Charlie Robinson. Charlie liked the mountain life in NC, where he spent half his time...the other half was working in his law practice in PA.

I took special note of Charlie because he rode a steel frame Waterford...that's a fine piece of equipment made in Wisconsin. Guess my home state pride got the best of me.

Last Thursday, Charlie made our Valle Crucis ride. We had a good time, passed and re-passed each other, and drafted the downhills. During our final catch-up point, I pulled up shoulder to shoulder with Charlie; it was typical bike rider chit chat. We climbed up the last big hill, then coasted in to finish the loop.

This Tuesday, Charlie was on another group ride out of Banner Elk. From what doctors could piece together, he suffered a massive stroke, which in turn caused a crash and head injury. Charlie died Friday morning.

We'll never know when God is going to punch our ticket. It may be something we're prepared for, or it may be unexpected. I plan to continue my conversations with the Lord, so that I'm very familiar with Him when it's time to take the ride out.

A kid's report on the Angeles Crest 100...well done!

2011-07-22T20:35:00.000-04:00

Here's a young guy who's headed to the network news...Nick Garner hosts a piece on the Angeles Crest 100 mile in California. Thanks to ultrarunnerpodcast.com for promoting this fine work...enjoy!

My Shimano 105: I'm not cool

2011-07-21T12:32:00.000-04:00

As much as I talk about being settled into my current endurance sport abilities, I continue to struggle with how I fit into the groups I train with.

One example is my "new" Specialized Roubaix. It's a 2010 model, which features the former-generation Shimano 105 shifters. This unit has the external shifter cable, while the new Shimano components have all cables integrated internally, then routed under the handlebar tape.

I must admit that this shouldn't matter, but it does. I'm not fast enough to be anything special, yet hold some perception of who's on the latest equipment. I'm not.

Another cosmetic issue that popped up was the fact I always run a frame mounted tire pump on my bikes. But when I bought the Specialized, I opted to get the new CO2 canisters for tire inflation. Why? It's not cool to run a pump on your frame. Not the look of fast dudes.

But over time, I had a change of heart and mind. I'm not fast and won't be able to get faster. Additional training and more weight loss may get me 10% but that still puts me off the back.

So, I love my bike, irrespective of the external cable shifters. I bolted my pump back under the water bottle cage. I'm a goon and that's what it has to be. Life is rolling past and I have to live within the parameters God has offered.

Motocross: Chad Reed's epic crash

2011-07-18T11:46:00.003-04:00

I've been hanging around motocross tracks for around 40 years. And this past weekend's AMA pro national in Millville, MN delivered some great racing. Former MX champion Chad Reed masterfully won moto one, but in moto two chaos broke loose. Reed was making a high speed approach to the face of a jump, when his Honda violently snapped sideways, catapulting him 50 feet in the air!

Check out the video; it's almost beyond belief. Reed hit hard, but regrouped to pass over 20 riders to finish 14th. He stated that the crash was the scariest of his entire career, but that championships are won on bad days, as well as good.

I'm no longer connected to the sport, but as I watch from afar through race telecasts, I'm becoming a big Chad Reed fan. This Aussie remains hungry to win at every race. He's now racing for his own team (not a factory effort) and is also a family man with kids.

Any form of racing has its risks. This event will keep us sober minded regarding the power and viciousness of the 450cc four-stroke monsters these athletes straddle most every weekend.

Guest profile: Doug Hildebrandt

2011-07-17T20:02:00.001-04:00

Doug Hildebrandt (left) his dogs and running friend Chad

Had some great comments posted on the blog from Doug Hildebrandt, a master competitor who shares a deep love for the sport, despite the setbacks of age.

"I started running competitively in high school doing cross country and track. I soon learned that my gift was distance running, not track and field," stated Doug about his impending endurance sport lifestyle.

"After racing in the Whisky Row half marathon I was hooked on the longer distances. I trained for many marathons by running canals, trails and mountains. Stress fractures, plantar, torn meniscus, achilles, and a IT were all part of the years of running injuries.

"I started to run alone, as many of my former running partners were getting slow.  I decided to get a dog as a running partner and got my first Vizsla. I knew this was the right dog for running when the research I did said that this breed needs an hour of exercise a day, and this didn't mean walking. My first Vizsla proved to be a very worthy training partner, giving me more than I could handle with her pace. 22 mile training runs were nothing for this dog, and she would further humiliate me by chasing birds for a good portion of the day when we got home from training runs. Photo of my newest running partner Sienna, her brother Rudy, and my part-time running friend Chad.

"At the age of 40 the pace began to slow quite a bit, and even more so when I turned 54.  Over the past several years the distance became tougher to train for and the slower pace was frustrating to accept. I finally realized that the pace and 180 miles a month of training didn't matter anymore, it was the joy of just getting out with my dogs and running. I rarely run roads anymore, and have returned to my true love of running trails and mountains that were a staple for me in high school and college. I travel to several national parks every year and always have my trail shoes and hydration pack with me. The Grand Canyon rim to rim to rim is a punisher but fun, but Yellowstone NP trails are the most scenic thus far.

"What struck me with your blog was just keep putting one foot in front of the other. This is what I have been doing for the past several years on the trails and mountains in Arizona. I no longer worry about my splits, and a new personal record will never happen again. If you love running the time will come where you need to accept the fact that speed and PR's is no longer the order of the day.  It is the simple pleasure of just getting out on the trail and being thankful that you can still run and enjoy Gods blessing that you can."

It's great to have others join in the effort, to promote the sport and demonstrate that even though we're getting slow and healing slower, we're still able to embrace out abilities and journey on. Thanks, Doug!

Lake Norman Excursion, aka big ring rampage

2011-07-16T17:17:00.007-04:00

Made a day of it and drove down off the mountain to Mooresville, NC. I lived in Mooresville in 1983-84 when I was starting my sports marketing career. So I went back to the scene of my business origin, to Lowe's corporate headquarters for this American Red Cross fundraiser.

I chose the 68 mile loop (there was also a 40 and a chip-timed 100 mile). We rolled out around 8:15 and made our way towards the lake.

As I am finding in all tours...no one seems to tour. This ride went out fast and stayed that way. If you weren't on the big chain ring for about 90% of the course, you were dropped off the back.

Here's a quick brain dump of memories:

Got into a cat-and-mouse early in the ride with three female triathletes. They'd hammer by me on the downhills, then I'd climb back past them a gear or two higher on the climbs. Guess I'd rather have the upper hand ascending vs. descending. Funny and fun.
Came into an early aid station. As I was leaving, heard that terrible sound of screeching metal and flesh slapping on pavement, then a collective "ohhhhhhh...." from the crowd. Aid station was at a fire house so I figured someone would tend to the damage.
Came upon what I called the "29er patrol"...three guys drafting along on 29er mountain bikes - I'm talking full knobbies. They were in for the 100 miler and one of them told me they needed a long ride...I would say they got one.
Truck backed out into the road as we made our way through Troutman, NC. Master competitor age guy rammed the vehicle. Down on pavement lights out. Police cars, ambulance and fire trucks all over the place. I was just a few minutes behind the carnage and had to ride through someone's front yard to get past.
Continue to enjoy my all carbon Specialized Roubaix. We rode quite a few secondary roads where the imperfect pavement creates a high vibration; carbon soaks it up. I loved my Felt aluminum/carbon bike, but that frame would have beat me half to death.

The day was overcast and misty, temps were down, and wasps were nowhere to be found...a good day all around for master man. Cheery volunteers ran the aid stations - and there were plenty. We finished up at Lowe's and were treated to music and a sub sandwich lunch (no veggie option but I'll live).

It's fun to ride off the mountain where rolling hills replace painful, unrelenting climbs. I'm thankful there's still a place where I can fit in. It's been 27 years since my first cycling event and I still get jazzed up when I attend. Bottom line, endurance sport may be the biggest gift God has given me, this side of heaven.

Master man featured in TrailRunner mag e-newsletter

2011-07-15T11:27:00.000-04:00

Thanks to the great folks at TrailRunner magazine, I've been able to preach the master man philosophy through their e-newsletter "Inside Dirt."

Click through to the link http://www.trailrunnermag.com/trblast/071411dirt.html and then scroll down to "Master's Voice."

All part of growing the sport and enticing "mature" runners to embrace the ultra endurance lifestyle.

Enjoy!