21 posts from 2008

Tropical

So you’ve always wanted to go scuba diving but haven’t taken the plunge into such an unknown and involved sport?  Like many activities once it is broken into its components and explained it doesn’t seem as daunting as it once did.  Is it easy, safe, fun and cheap?  Hmmm…yes, yes, yes and no.  There are entry level costs and then the high level “I must own the best of everything” price.  I tell people it is a similar equipment commitment as downhill skiing with more initial training involved but a faster learning curve. 

 

Who am I to be writing on this topic?  I have been an active diver since 1995 and part of the instructor staff, since 1999, at a dominate dive center in the metro Denver area.  Even though Colorado doesn’t have an ocean we do have a large number of certified divers.  As the fittest state in the USA Coloradans also travel a lot to the Caribbean, Keys, SoCal and farther flung destinations to dive.  While many of the scuba certification agencies are international there are agencies that are more country specific.  And some are more for advanced training pursuits such as cave diving or other technical diving.  For purposes of this article I will be referencing the better known international agencies such as PADI, SSI, NAUI, SID, etc.

 

Where to Train

There are two ways to get trained, on vacation or near your home.  Both have their pros and cons.  Major issues to think about are time, safety, cost and overall quality. 

 

Time: Vacation time for me and many others is sacrosanct.  It is very limited and usually breaks the budget.  Would you really want to spend several vacation days studying, practicing and then getting your certification dives when you could be relaxing and otherwise enjoying the fact that you aren’t in your office?  Why not spend several weeknights or a couple of weekends before the vacation doing all that then fully enjoying your time in a tropical paradise?

 

Safety: Getting trained in a first class destination is no different than at home when it comes to safety.  I’ve seen many dive shops in remote 3^rd world locations that clearly have well used equipment that we wouldn’t even sell as used in our shop.  You are learning to breath underwater….yes underwater.  I would want quality equipment to learn on and not patched up set of mismatched gear.

 

Cost: Scuba isn’t cheap as you may imagine.  We get calls from people looking for the cheapest place to get certified.  The old adage you get what you pay for applies here.  If the class is so cheap that the instructors and store owners don’t make anything for their time do you think they will be in business long?  What quality of instruction are you getting?  Additionally dive destinations charge more since you will often have no choice but to use the store affiliated with your resort.  Since you are on vacation just put it on your credit card to worry about next month, right?

 

Having a local dive store where you can get additional training, get your equipment repaired and join their exotic dive trips works best for most people since diving is a social activity.  If you do get certified at a resort on vacation do yourself and your diving career a favor and go find a local shop near your home that you can adopt as a learning center.  The amount of information you can pick up just at a monthly dive club slide show is worth the time to find a shop and staff you like.

 

What’s involved to get a C-Card?

Your C-card, dive lingo for certification card, is your entry permit to wonderful world of diving. 

 

Class: Depending on the agency your class time will be 8-12 hours of instruction and lecture covering the equipment, the science of diving and paperwork.  All of which will require a passing score on a multiple choice exam.  The best way I have found students learn and understand the material is to before the class read the manual, watch the video/DVD and do any assigned homework.  Inevitably students who cram to get the homework done the first morning of class seem to be behind the understanding and comprehension curve.

 

Pool work:  The amount of pool work required is consistent between agencies so expect to spend 10-12 hours learning the various skills needed to become a diver.  As an instructor I look for comfort in the water and confidence in doing the skills as they were instructed.  Just because a student did a skill once it won’t mean they aren’t going to be asked to perform it again several times. 

This is the point where students who really don’t want to be taking the class are easy to pick out.  Peer pressure to get certified when one doesn’t really want to is common.  Plenty of spouses, boyfriends, girlfriends or coworkers have tried to convince someone to undertake certification.  This pressure increases fear and apprehension often times leading to failure.

The skills learned start with the basics of mask clearing and regulator retrieval management before proceeding to the advanced skills of air sharing and the emergency swimming ascent.  Once again the key is to be comfortable in the water and relaxed in your ability to comprehend and complete the skills as taught.  This is important since a student is required to demonstrate all the skills during the open waters phase of their training.

 

Open Waters:  By definition, open waters are any natural outdoor water body where you can dive and perform the required skills; lakes, ponds, quarries, reservoirs and the ocean all qualify.  As a student the dives have depth and time restrictions are only for the validation of the skills taught previously in the pool.  Four dives, over two days, are required to earn a C-card.  The main difference between the pool and open waters is instruction.  In the pool students were taught and asked to demonstrate a skill in a controlled environment.  In open waters the time for instruction is past; students are asked to demonstrate the skills previously learned in natural dive setting.

 

Equipment

This sport is gear intensive.  Consider it life support equipment for an environment that humans are only brief visitors.  The primary goal is to buy quality gear that fits your budget which you then learn to use.  Often a diver asks me how certain gear, for example a dive computer, works as the dive boat is leaving the dock.  The knowledge and information exchange should start at the dive store but many times the equipment was bought on EBay or loaned from a friend.  Without familiarity with your gear a certain confidence level is missing which can at best introduce anxiety and at worst a life threatening problem.  Buying equipment from a dive store allows for expert selection, fit and instruction before you even leave the store.  Stores that have an indoor pool will let you try your newly purchased BCD, regulator or computer before going on a trip.  Whether you buy your dive gear one item at a time or all at once understand how it works for you and your dive buddy’s safety.

 

Now What?

Hopefully once you have your C-card you want to go diving!  Being new to the sport or not having a dive buddy won’t be a problem.  Go visit the local dive operations in your area and find one that feels right to you.  More than likely they have a dive club where you can find a dive buddy.  They will also have numerous trips to exotic dive destinations to fit your time and budget.  As your diving progresses you would benefit from advanced training in specialties that match the type of diving you like to do.  Some popular choices are night, deep, boat, wreck and navigation.  Learning to dive opens up a wonderful new realm of exploration with the added benefit of giving you an excuse to dust off your passport and go travel!

 

Get out and Explore the World!

This article from wikiHow resonated with my observations from numerous trips so I am reposting it for others to enjoy.  Happy Holidays!

As an American traveling in a foreign country, the last thing you want to do is stand out like a sore thumb. Not only do you have a greater chance of getting sucked into tourist traps, but you're also a more obvious target for getting mugged or even kidnapped. So, are you aware of the things you do, say, and wear that make you look like the stereotypical tourist?

Steps

Clothing

1. Ditch the athletic shoes. White athletic shoes (otherwise referred to as tennis shoes, or sneakers) are stereotypically American. Any shoes that don't look like they were meant for exercise will suffice. If you do wear socks, make sure they're dark. Flip-flops are also very noticeable as American attire, unless you're in a country like Brazil where Havaianas reign, or Australia or New Zealand where the Brazilian flip-flops are also ubiquitous.
   
2. Buy accessories at local stores, especially ones that you see the locals wearing, like scarves. Sometimes not wearing something could signal that you are a tourist. For example, in some countries, hats or scarves are worn by the majority, or, in winter, most people might wear neck scarves. Also, head scarves in some religious establishments. It would be wise to research this in advance and be prepared to take something with you if you plan to visit religious places.
   
3. Avoid US brand name clothing with easily readable names (e.g., Nike, Gap, Abercrombie, etc.). In fact, don't wear any slogans (like "Virginia is for lovers") that will tie you to a specific place. Notoriously American brands are becoming more popular outside of the US due to globalisation; however, it's still a good idea to stick to non-slogan clothing.
   
4. Dress a little nicer than usual. Casual dress (wearing sneakers, sweatshirts, t-shirts, jeans, or shorts (especially athletic shorts) instead of slacks or skirts with shirts or blouses) is not as common outside the US. Jeans are not universally accepted as appropriate in all social situations. Take some pairs of trousers or slacks in lieu of jeans. Adults, especially women, should not wear shorts. Look around and see whether people tuck their shirts in, or leave them hanging out--sometimes this differs for men and women in the same country.
   
5. Dress appropriately for the local weather. Shorts and a t-shirt in cool climates (or winter time) are a clear sign that you are not in touch with the local weather.
   
6. Camouflage. What colors do the locals wear? Mostly black and other neutral shades, like in London, or bright, bold colors like in the Caribbean? Wear colors that you see the locals wearing. Folks in Paris, London, and other European capitals tend to wear lots of black, and as a tourist, you tend to blend in if you’re wearing it, too. Your hot pink sweater vest or bright blue collared shirt might be fashionable in Minneapolis, but it won't fly in Budapest.
   
7. Leave your baseball hats, backpack, fanny pack and water bottles at home. Baseball caps and fanny packs SCREAM "American!" Besides,"fanny" means something entirely different in some places, not to mention how unsafe these packs are.
   
8. Be careful about socks. In some countries like Brazil, most people usually don't wear shorts with black socks - most use white socks and wear clothes that combines with that. And most important, they don't pull the socks 'till their knees like a tennis player does.
    

Food

1. Take whatever condiments they give you. Requesting typical US condiments (ketchup, salt, pepper, etc.) is a sure giveaway that you are an American tourist. Use the typical condiments in your host country, and if you don't like them or can't bear to eat without your American condiments, bring your own. Take small packets with you to use rather than insisting that the restaurant supply you with it.
   
2. Give up the ice. In many parts of the world, you will be served your drinks with little or no ice - much less than you're accustomed to in the US. Of course, if you want ice in your drink because that's how you prefer it and you're paying for it, you're perfectly entitled to ask for it...but the point of this article is to help you avoid being labeled as an American, and requesting ice is a definite giveaway, and be warned, the drinking water of some other countries aren't as safe as the water back at home... the water in the glass might be filtered, but the ice sometimes isn't, and with that you can get a bad case of food poisoning.
   
3. Eat local food. Many American tourists visit US chain restaurants for every meal, afraid to dabble in the local cuisine, but becoming a regular at the local McDonald's and Pizza Hut will tip everyone off that you're an American really quickly.
   
4. Use local table manners.
   
   • In Europe, a fork and knife are used differently than in the US. If you are right-handed, eat with the fork in the left hand and the knife in the right. Europeans cut each bite individually with the knife in the right hand and the fork in the left hand, and rest their arms midway between wrist and elbow. The elbow should stay off the table.
     
   • In some Asian nations chopsticks might be more appropriate than a knife and fork.
     
   
   
5. Order like a local. In some countries, for instance, a salad is the last item served, not the first. In others, people don't eat what we in the US think of as a "salad".
   
6. Don't request decaf unless you can see in the menu that it is offered.
   
7. Don't ask for a seat in the "non-smoking" section, unless you already know there is one. In some European countries there won't be one as it is illegal to smoke indoors in a public area.
   
8. Avoid walking down the street while eating food; this is against proper etiquette in most countries.

 

Behavior

1. Keep the map out of sight. Pulling out and looking at your map in a public space is a no-no. Study it before you leave your hotel, and if you do need to consult your map, step into a store or any other less public place. Have the maps pre-folded so they may be easily accessed and read. Same goes for other items:
   
• If you must use a dictionary to translate a sign or menu, be discreet. For example, copy down the words of the sign and move aside to a less public place to work out the translation.
  
• If you must consult a guidebook keep it wrapped in a newspaper or novel.  You may want to wrap the cover in brown paper before leaving home.
  
• Don't carry US newspapers, magazines or books in plain view.
  
2. Many Americans are recognized for being louder than is customary in other parts of the world. Large arm and hand movements and boisterous behavior should be avoided until you know how the locals act. Adults in many non-American cultures use lower voices in public places. Either way, you're always better off being a little more reserved and quiet, at least for starters, than blasting onto a foreign scene with your vitality and making the wrong impression.
   
3. Don't brag or be showy. When you pull things out of your bag in public to show your friends or family what you purchased, you might as well yell "I have money and I'm ready to spend it, unless you want to take it from me against my will!"
   
4. Avoid talking about the local people and culture. Something as seemingly harmless as "Oh, I just love the scarves here!" will mark you as a tourist. And don't assume people can't understand what you're saying, just because you said it in English. In many parts of the world, people are taught to speak English along with their native language.
   
5. Mind your personal space. Not every country is as "spacious" as the US (unless you're in New York City, where space is at a premium). When you're at a counter, for example, don't spread out your arms; when you're sitting down on the bus or train, don't stretch out your legs in a way that might get in someone's way.
   
6. Don't chew a lot of gum. It's just not very common outside of the US, and even within the US, it's a breach of etiquette under some circumstances.
   
7. Don't wear your camera around your neck. When traveling to a foreign country, you are bound to take pictures. However, having a camera strap and wearing it around your neck for easy access is a sure way to look like a tourist. If you can, keep it in a pocket or in a purse and pull it out when needed.
   
8. Try to speak the language. Why not try to make an effort to speak the local language? It's a sign of respect and appreciation of the local culture. Learn a few basic words like "Hello", "Please" and "Thank you". Nobody will mind if your accent is not perfect; the fact that you've been willing to speak their language, even when you could well have spoken yours, is a thing that many people appreciate in tourists.
   
   

 Tips

• These are only guidelines. You can do whatever you want as a tourist, but this article outlines some things you might want to avoid doing if fitting in and avoiding unwarranted attention is a concern.
  
• If you are traveling alone, especially a woman, buy the local newspaper and keep it under your arm when walking, or open it if on a bus or train. 
  
• Always buy a pair of local shoes - especially what people wear for comfort.
  
• Use the local currency, not US dollars. You may be able to get it from a nearby ATM.
  
• An alternative for a woman carrying a purse is to place all items in a plastic bag and carry that. Also good for guide books and maps. (Especially in Latin America where plastic bags are de rigueur)  Be aware that, in many places, especially Europe, people don't carry plastic bags.  Instead, carry your own plain canvas shopping bag or one of the trendy shoulder bags like locals are carrying.  
   
  

  Warnings

• Don't wear a fanny pack. A pickpocket could easily unzip the fanny pack and take out the contents without you being aware. Fanny packs also scream "Ugly American."
  
• It is best to wear your personal items such as money, ID, passport, credit card, etc. close to your body. You may not feel someone pulling objects out of your pocket. Inner pockets, or pockets on the front are easier to guard.
  

  Sources and Citations

• http://studyabroad.tamu.edu/travel_avoid.asp" class="external free" title="http://studyabroad.tamu.edu/travel_avoid.asp" rel="nofollow">http://studyabroad.tamu.edu/travel_avoid.asp - Research source.
  
• http://traveltravelfargo.blogspot.com/2008/04/17-ways-to-avoid-looking-like-tourist.html" class="external free" title="http://traveltravelfargo.blogspot.com/2008/04/17-ways-to-avoid-looking-like-tourist.html" rel="nofollow">http://traveltravelfargo.blogspot.com/2008/04/17-ways-to-avoid-looking-like-tourist.html - Research source.
  

All content on wikiHow can be shared under a http://creativecommons.org/licenses/by-nc-sa/2.5/">Creative Commons license.

 

I've recently returned from a mountain climbing trip in Mexico.  Rather than repost the trip report on Vox you can go here if you would like to read it.  Cheers!

 

Get out and Explore the World!

 

 

I am recently back from two trips since my last post.  Both trips were part of my adventure travel company Haliku Adventures.

While I unpack, download pictures, and reassimilate into the USA mainstream let me leave you with this brief tease.  There will be more to come.

To set the stage: While in Mexico City at the end of our trip we came across a concert in a park, Alameda Central, near our hotel.  The band did mostly covers of famous rockers but in Spanish.  Born to Be Wild for example just didn't sound right to my American ears.

I'm not sure what they are singing here.  Can anyone name that tune?

Thanks for reading.

Get out and Explore the World!

Normally I write with the intent to lure my reader deeper into the article before giving away the conclusion.  This time is different—I did it!  Yup, I accomplished a solid 50 mile finish in the 24 Hours of Boulder race this past weekend.  Ok, now for more details...

 

Being new to ultra running this year I took the next logical step after my 50k run in April at the Greenland race and looked for another race.  Nothing fit until I heard about the 24 Hours of Boulder race from Ultrathoner who ran in the 24 Hours of Laramie earlier this season.  With a race day in hand I picked up my training with a 14 week 50k program which I modified to reflect training for 50 miles instead.  I ended up doing my long runs at various open space or Colorado state parks near our home which was a joy both mentally and physically compared to my training for Greenland which was mostly on hard surfaces.

 

Race day arrived quickly and I found myself with a truck loaded with support gear—chair, clothing, food & fluids.  After an early morning pancake carb loading breakfast I headed north.  The day was clear and cool but promised to be rather warm for this time of year.  At least there was no snow in the forecast!

 

I arrived early enough that I could park 20 feet from the start/finish line allowing me to leave all my support gear in the truck.  Later I realized that it wasn’t that I was early there just weren’t that many running; unlike the almost 2400 people that were part of the Boulder marathon I ran last month from the same parking lot.

 

The schwag was pretty minimal with a bright red tech shirt being the best loot.  The samples of Heed and Hammer gel will find their way into my food bag to be pawned off in the future; I just don’t care for either product.  The support provided at the tents was great.  Many of the volunteers were in their Halloween costumes.

 

Even though I’ve only run/paced a few races this year it’s a small enough community where I recognized runners from the other races.  Besides the local/regional runners I also met folks from LA, Las Vegas as well as two guys who drove in from Phoenix right before the race. Uggh!  Unlike many marathons where you are literally just a number the runners were so few that everyone was cheered on as they completed a lap.

 

The course layout wasn’t my favorite part.  Lather. Rinse. Repeat.  It was an out and back leg run along the perimeter of the reservoir, for slightly over 3.5 miles, to an aid station where you then ran back to the start.  Seven laps equaled 50 miles.  After a couple of loops the terrain was boring.  Talking to other runners and cheering on the oncoming traffic helped as a distraction.  I’m now rethinking the whole no music while running idea.

 

The first four laps fell without issue or whimper.  On the backside of lap 5 my right knee started to cause intermittent pain that only receded by walking and stretching.  So the rest of the run was pushing as far as I could before I had to walk.  My average pace quickly slowed and I worried that I wouldn’t make my finish goal.  Earlier thoughts of pushing on for two more laps to make it a 100k quickly faded.  With other commitments in the near future I couldn’t risk any injuries.  Lap 6 was spent figuring out how to keep moving forward at more than a walking pace.  I ran a few tenths then would walk to reduce the knee pain (which felt like a vise squeezing my knee).  So by the start of the final lap I knew I could tough it out to the finish.

 

It was afterwards while talking with some support crew folks that we figured it was an IT band issue.  Hmmm…never had that happen before, then again I never ran that far before!

 

So what’s the next run?  Still unknown but looking into it.

 

Stats

50 Miles / 9:35 Hours

11:30 min/mile avg pace

AHR/MHR 152/175

 

A Happy Halloween to all.  Thanks for reading.

 

Get out and Explore the World!

As a runner I have had my share of blisters most often received from my long runs and races.    Normally they aren’t a big problem as I treat them according to my first aid training with a little Spenco 2^nd skin if they warrant it.

 

Recently I read an excellent article about blisters and how to care for them.  Dr. Paul S Auerbach’s Medicine for the Outdoors blog frequently has useful articles that often can be applied to an active outdoor life.  It is worth taking a few minutes to read his post and perhaps print out the ‘repair’ steps for your first aid kit.

I believe that preventative action is a good way to avoid most blisters.  This can be done by taking care of your feet before instead of after a race.  Some suggestions to consider follow.

Foot care:

• Keep toenails trimmed.
• Consider learning about how to tape your feet if you have regular blister issues.

 Socks:

• Wearing properly sized sweat wicking running socks should be your standard.  (No more borrowing your spouse’s socks when yours are all in the wash.)
• If hiking use a liner sock with your main sock to reduce friction.

Shoes:

• Go shopping during the middle or end of the day. Your feet swell throughout the day, so a morning fitting will not give you the best fit.
• Wear the same socks you'll wear when running or bring them with you to the store. 
• Be sure to measure your feet. Shoe sizes will change throughout adulthood.
• Measure both feet and try on both shoes. If your feet differ in size, buy the larger size.
• Find a flexible supportive shoe with cushioned insoles.  Or add your own running insole.
• Remember to leave toe room as your feet will certainly swell during longer races.  Consider buying shoes up to a half size larger than your street shoes.  This will also help prevent dead toenails. 
• Avoid shoes that have any toe box seams which could add friction thus causing more blisters.

 

Thanks for reading.

 

Get out and Explore the World!

If you have ever run in an organized race you might have noticed runners with a piece of paper, possibly laminated, taped around one of their wrists.  A newbie racer might ask one of these veterans what the paper loop is for thus realizing they wasted time memorizing their time vs. mileage pace.

 

A problem with the paper loop around the wrist is they often fall off, can be hard to read and are often uncomfortable to wear.  Unless waterproof they can also fall apart.  Carrying a list of times on a card isn’t the best option either as the same issues may exist and you might not have any pockets to stash it in during the race.

 

Recently I ran the Boulder Backroads Marathon and noticed a fellow runner with an obvious solution to the paper loop, a tattoo of his goal time vs. mileage.  I managed to ask him about it and have looked into the company since.

 

Pace Tat’s only product is temporary race pace tattoos for marathon runners (half or full) in all the Boston qualifying times.  They have 14 pacer tattoos that cover from 1:30/3:00 hours to 2:30/5:00 finish times.

 

It appears that Susan Rinkunas of Runner’s World has a review in the current issue so the word is out:

“Don't have a moving support group? PaceTat, a temporary tattoo, lists every mile split for marathon finishing times from three to five hours. RW staffers tested the tats in July and found them durable and easy to read. Finish-line high-fives not included.”

 

If only they could make a tattoo for the ultra running community…

 

Get out and Explore the World!

Much talk about blue and red states is in the daily news lately.  You can’t pick up a newspaper, turn on the TV or surf the web without tripping over talk about the elections and the differences between the Democrats and Republicans.  Recently one article on blue and red states caught my attention that had nothing to do with politics.  Intrigued I kept reading.  Then I did some research and plenty of thinking. 

 

I’m referring to the ongoing trend that the US of A is heading towards in tipping the scales.  Yes I’m talking about a nation that is overweight, out of shape, fat and downright obese.  We are eating ourselves into a national decline.  Toe up to the edge and peer over and one can see the country either falls over the edge or realizes something is seriously out of alignment and then does something about it.

 

The map here shows the USA in 2007 as the percent of obese population (BMI >30) in US adults per state.  By obese the CDC used BMI measurements.  While BMI isn’t the best method of weight determination it captures the average populace with minor skewing for individuals outside the normal range such as short male power lifters.

 

Before I continue for anyone who isn’t familiar with BMI the CDC defines it as:

“Body mass index (BMI), expressed as weight/height² (BMI; kg/m²), is commonly used to classify overweight (BMI 25.0-29.9) and obesity (BMI greater than or equal to 30.0) among adults (age 20 years and over).”

 All the states are looking pretty poor in the CDC rankings.  Even Colorado, my home state, weighed in at 18.7% obese in 2007.  That is almost 1 in every 5 adults!  For a state that has at least 6 REI stores, numerous bike shops, running stores, scuba stores etc. and is blessed with beautiful weather, almost year round, it is hard to believe it isn’t just 8.7%.

 

Where does your state fit in?  See below.

 

 

A new perspective on the subject is needed and a change of life style.  Take the time to read or watch Fast Food Nation and Supersize Me and you won’t want to set foot in a fast food restaurant again let alone eat their food.  But that alone won’t fix this issue. 

 

How about this simple equation:  E + HE = F 

(Where E is exercise, HE is moderate healthy eating and F is fitness, i.e. not obese but a healthy weight.)

 

Seems simple no?  You need both the exercise and the moderate healthy eating to make this work.  A person can eat healthy and still lose weight but they won’t be a fit individual.  You can also exercise like crazy but if you eat poorly it won’t matter.  If you burn a few hundred more calories a day than you take in you will lose weight and gain many benefits in exchange.

 

“Too many calories?  But I only eat 1200 calories a day.”  Yeah right, is that per plate?  That’s why your jeans could be used to sail a Sunfish.  Seriously, unless you are a nutritionist most people don’t have a clue how many calories are part of their daily intake.  Or for that matter what type of foods they should be eating. 

• See the food pyramid on how to balance your daily intake. 
• Get a food scale. 
• Write down everything you eat.
• Go see a nutritionist*.
• Get out and move your body

*Make sure they are certified as just about anyone can call themselves a nutritionist.  See: http://www.findanutritionist.com/

 

Data has been collected for this annual survey since 1985 starting with a few states and adding more each year.  One large observation from the many years is summed up by the CDC:

“There were notable increases in the prevalence of persons who were either overweight or obese (BMI greater than or equal to 25.0) in the last 25 years. Most of this increase was attributable to increases in the obese category (BMI greater than or equal to 30.0), whereas only minor increases occurred in the prevalence of persons who are overweight but not obese (BMI 25.0-29.9).”

 

Where do we go from here?

 

Can we turn back the clock to 1994? (The first year all states were included.)

 

No excuses USA!

 

 

No, I am not a nutritionist.  I am an average athlete who has figured out a few things along the way—it’s easier to stay in shape than to get in shape; without physical activity you'll have no energy; you are what you eat; your body is stronger than your mind lets on.  If you are offended by this blog post then too bad.  First examine why you are offended.  What side of the scale are you on?  Oh and I do know that there are some medical conditions that can be the root cause of weight gain; if that is the case go see a Doctor and a nutritionist.  Lastly, the puns were intended.  Thanks for reading.

 

Get out and Explore the World!

The ninth week of training for my 50k/50m attempt at the 24 Hours of Boulder is behind me.  Due to a heel pain I substituted a bike commute to work for one of my runs.  It seemed to do the trick as the marathon on Sunday, Boulder Back Roads Marathon, went very well without the heel issue reappearing.

 

The race was well organized.  We picked up our race packets on Saturday.  The shwag was actually useful items—tech t-shirt, tech hat and two pairs of running socks, plus the normal stuff such as fliers and coupons from the sponsors.

 

There is a great restaurant were we carb loaded called Sherpa’s in Boulder.  Per the name they serve Nepalese food (similar to Indian in many ways) that is both tasty and reasonably priced.  The restaurant is in a quaint Victorian house on Walnut Street with a flagstone patio with plenty of outside seating.

 

Back to the race at hand…

 

Ultrathoner and I arrived in the dark an hour before the race and were ‘lucky’ enough to be so early that we were directed to park about a half mile away.  Not a problem.  What’s a half mile warm up jog matter when there are 26+ miles ahead of us?

 

More support was provided in the predawn in the form of coffee and bananas.  Many people were still picking up their packets for the half marathon that started an hour after the full race.

 

The sun rose and painted the foothills in a lovely rose color before going behind a band of clouds on the eastern horizon and staying there for the next several hours!  Soon race time approached and the herd moved towards the starting gate.  We were off among cheers and loud music propelling us out of the park and onto the dirt & gravel road.

 

The race was a training run for both of us so the only expectation was to finish and not injure ourselves for our ultra races this fall.  This mindset worked for the first few miles.

 

Then the vibe of the runners and the beautiful weather and course caught up with me and my pace elevated to a marathon level.  Knowing I only had 26 to run and didn’t have to conserve my energy for 50 miles made it an easy choice once I was warmed up.

 

The route was a modified loop (see map & race stats) with the turn around at mile 17 with only several miles repeated which kept the half marathon runners, with their later start time, essentially on their own course.  With almost 2400 runners, three fourths of them in the half marathon, this was an important detail.

 

My pace was faster than any long run I’ve done in this training cycle.  Until mile 24 I was feeling good with only a half minute slip in my pace.  Walking through the aid stations, drinking water and several GUs all helped keep me going.  The average pace slipped even more after mile 24 requiring me to dig deeper to keep on passing the now frequent walkers on the course.  Perhaps it was more psychological as I arrived at mile 24 right at what should be my Boston qualifying time? 

 

Either way I finished stronger and faster than ever before in a marathon.  Long trail runs sure help.  Not doing much interval or speed workouts didn’t help in the final miles.

 

The food tent right past the finish line was a great place to get out of the sun and refuel with Chipotle burritos, bagels, fruit and various drinks. 

 

This was a well organized and supplied race.  With so much of the course on dirt and gravel roads it was a trail runner’s dream course.  I might actually have to train for this race next year.

 

Get out and Explore the World!

In my search for trail runs near my home on the eastern side of Denver I looked at county open space parks.  Douglas County has several parks in their system, one of which is Hidden Mesa.  Its a trail runner's hidden gem located just a half mile north of Franktown on Parker Road (Rte 83).

It isn't a pristine area nor a shady one since it is old ranch land and scrub brush hills.  Unless you like to broil in the sun any use during the heat of summer guarantees a lot of sun exposure. 

What it provides is a nice dirt and rock trail that allows a 6.9 mile loop run which can be extended by repeating the 1.9 mile loop that circles the mesa top.

You will share this trail with other bipeds on foot, bike or horse.  Please slow down and yield to any riders on a horse as the animals might spook from you running towards them.  See you on the trail.

Get out and Explore the World!