Track is Starting . . .

So I plan on picking up on race coverage pretty soon. First race will be on April 1st, in Lapwai, Idaho.

Unrelated to track coverage, but affecting runners, I came across an article on plyometrics specific to distance running with - tada - a downloadable chart to guide you on a 12-16 week program. The whole site is filled with interesting stuff about running.

Texas is dumping its anti-doping program for high schoolers. Bad program design (deliberate?) and low detection rates are to blame. Just for good measure, the WSJ weighs in on drugs and the NCAA, just in time for March Madness.

With the steady drip of bad news for the sport coming out, I'm excited to go watch the kids run. I've already set aside the time and I'm making arrangements to catch a couple of meets in the Spokane area. Mostly though, I'm going to stick with the small schools around here.

Myth Always Overruns Reality

I did the workout the coach prescribed yesterday, an easy run. I've been having trouble slowing myself down on the easy days, usually running a minute per mile faster than I am supposed to, so I slipped on my barefoot shoes.

I got an earlier version of these Osma's about the time that Born to Run came out. That was when the barefoot craze cranked up and everyone seemed to want some, usually the Vibram's because of the coolness factor. A few people, like my youngest daughter, went truly barefoot for some of her runs. Drove her coach nuts when she did.

I was thinking about barefoot running and barefoot shoes after reading an article about the cancellation of the Ultra Caballo Blanco. The Tarahumara live in the cartel infested badlands of the Copper Canyons and live with the violence year-round. The race organizers decided that the level of violence was too high and cancelled the race at the last minute.

Some runners completed the race anyway, in a tribute to their hosts. Kudos to them.

The author of the article, Justin Mock, got one thing wrong though, and it would have annoyed the heck out of Micah True, aka Caballo Blanco.

He lived in the remote area of the Copper Canyons to be close to the Tarahumara (also known as Raramuri) people, the barefoot Native Americans known for their long-distance running prowess, whom the race benefitted by providing vouchers for corn, beans, rice, and flour.

Micah True made a visit, not long before he keeled over dead in the New Mexico desert, in Moscow, Idaho. He talked about why he started the ultra (which wasn't named after him at the time) and his love of the Tarahumara. In his voice, you could hear the pride he felt at being accepted into their community, a man who finally found his home.

He also talked about his disappointment with Christopher McDougall, the author of Born to Run. Two points in particular upset him. The first was a breakdown of trust, of confidences shared in private that reached the pages of the book in overly dramatic prose. The hurt was palpable.

It was the barefooting craze, though, that annoyed him. For a fee, True would guide Americans around the Copper Canyons, promising them that "he would run them 'til they broke if they wanted." It seemed that some of them felt gypped because he ran in shoes. They'd accuse him of being a fraud when in fact, they were the victims of their own poor comprehension.

Justin Mock either didn't read Born to Run, or needs a refresher. Barefoot Ted ran without shoes. The Stanford track team would run without shoes. The Tarahumara, as recounted in the book, ran in huaraches, thick soles from reclaimed tires, tied together with string. Caballo Blanco ran in whatever he happened to have.

We unfortunately live in an age where people expect miracle cures (why do my feet hurt?) and latch onto the next, greatest thing - or The 10 Things You Must Do To PR Your Next Race hype. (I made up that title, but you get the idea.) When Born to Run came out and clobbered Nike, a lot of people cheered, convinced that their running problems were someone else's fault and that barefoot running was the new miracle pill.

I am not sure that Micah True got this part. All he knew is that he presented himself honestly and, because someone didn't read a book accurately, he got accused to misleading people. It didn't help that he thought barefoot running was a stupid idea. He was right, as a cure-all, but it has its place.

All this rattled through my head yesterday, a result of my run. In the middle of the night, a small regret re-emerged, the same one that I had the day I heard he'd died a runner's death outside of Albuquerque,  that I didn't find the wherewithal to head to the Copper Canyons before Micah True passed. I didn't need him to run me to death, or challenge me. What I lost was the opportunity to see the Tarahumara through his eyes, and to see him from their's.

I'm not big on miracle cures, but the magic that happens between people - that I find awe-inspiring. That was the big point that Micah True thought everyone missed in Born to Run.

Running and Meeting Strange Dogs

Want to start a fight? Let your dog off leash in a public area frequented by runners. Northwest Runner had a screed a while back about dogs, with the runner fairly vociferous in his complaining about them. I couldn't find the article online or I'd have linked over. Suffice to say that the author on that piece wanted all dogs on leashes as a minimum and, from the tone, would have preferred that dogs never be allowed near runners and their trails.

I tend to fall in the opposite camp regarding dogs. I like seeing them out there cavorting.

Yesterday, the two came together, dogs off leash and cavorting. I did my workout on the Colfax rail trail, logging the assigned time that the coach prescribed and not being in too big a hurry. Given the mushiness spots, speed wouldn't have been easy anyway. I ran out to the turnaround and got there a little early so I traipsed part way up the hill before starting the return trip.

I met the dog and her owner about a half mile from the end. I saw the owner first, a lady out for a gentle hike in the slow misting rain. I did my usual move to the side, make eye contact, smile routine as I approached. I've figured out that a 6'3" runner closing at even modest speeds can be a touch intimidating. It's the same reason I call out when passing from behind, especially in the dark.

The dog, a black lab with some grey on the muzzle, was in the tules at the edge of the river. It didn't know I was there until after I said howdy. When she did realize it, she came bombing out of the reeds, barking.

Note, barking not growling.

One advantage of being married to my sweetie is that she's the Director of the local Humane Society. I'm well-trained on meeting strange dogs.

Step one was to check ears, eyes, tail as she came charging up. Tail was flat, eyes normal, ears normal. Probably not an aggressive dog under normal circumstances. Still, the dog was doing her job of protecting "mom" and letting me know in very certain tones that she was on alert.

The walker heard the dog barking over whatever was playing from her ipod and stopped to call her dog. (Why do you go on a trail that has deer, a rushing river, soaring bald eagles and wear an ipod? Don't get it. . . .)

I stopped running. This is usually the second thing that pisses runners off, the first being the initial adrenaline shot of a dog running at them. The simple act of stopping does more to prevent bites than any other single action.

When I was running, I was a threat - or prey, depending on the mentality of the dog. Either way, stopping forces the dog to reorganize it's thoughts.

The next step was to talk calmly at the dog. This works with bears, too. "Hi there, puppy, how are you? Want to be friends?" It doesn't have to make sense, but you have to be calm. Cheerful is better. Avoid angry. the dog will read the aggression in your voice and react to it.

I offered my fingers (left hand, palm down, fingers curled, thumb tucked) for her to sniff. If the dog had been growling, I probably would have skipped this step. A barking dog is issuing a warning. A growling dog is issuing a promise. Big difference.

The dog had time to sniff my fingers before her owner snagged the collar. She gave me one more solid woof to make sure I understood not to mess with mom.

The walker looked terribly apologetic. I waved, said "I'm fine" - hopefully she could lip-read since the buds were still in her ears - and eased out on my way, starting slowly. In total, the exchange cost me less than 15 seconds.

Hopefully, from now on, that dog owner will realize she has an over-protective dog and will maintain tighter control over her, even if it means leashing her. Certainly, she should be more aware on the trail, and call her dog earlier to establish control. If her dog had bitten a runner, me or someone else, it would be headed for doggie jail, something none of us really want.

Linkfest

Mary Cain turned pro coming out of high school and everyone wondered how she would do. In some circles, she's been considered a disappointment, placing 5th in the 800m at the Armory and 8th in the mile at the Wanamaker. Mind you, this is a young runner competing against the best women in the country. Methinks some people have unrealistic expectations - give her four years and we'll chat. In the meantime, here's a great article that ran in the NY Times on Cain.

While Mary Cain trails for gold, are you getting enough iron? If you're female, possible not. What about that old canard about cooking in a cast iron pan to get extra iron? Does it work? The folks at RunnersConnect tracked down the answers to those questions. No, I'm not giving away the answer - head over and read Do You Absorb More Iron Cooking in a Cast Iron Pan?

According to the news blitz, done with Apple's usual sense of restraint and hype, the Apple Watch has arrived. Life will never be the same. Or something like that. Can you run with it? Running Times looked into it and here's their opinion - 8 Things Runners Need to Know about Apple Watch As for me, I'll pass. Sometimes a watch is too much and I hate the inaccuracy of my GPS

Update on training. Ran a timed mile for Coach Fishman. It was slow, but better than I expected. The fun part? I picked out my pace ahead of time, based on my usual SWAG methodology. Plan was to hit the first lap on the money, accelerate for laps 2 & 3, and hold on to Lap 4 until I broke. So how close was I on the first lap? How about .3 of a second off pace. The clock in my head still works fine. Now to get the lungs back into shape. 

With the mostly snow-free winter, I wondering how soon the Seven Devils will open up. Looking forward to a jaunt around them this summer. 

A Run in the Washington Arboretum

In between bouts of work, I took some time today to visit the Mt. Baker area where my next book is being set. Beautiful area, and yes, I could see Rainier rising majestically over Seward Park.

I also found the Washington Arboretum in the process. Since a run was penciled in, I headed there. The dogwoods were blooming, along with trees that I didn't identify. Nicely maintained trails and occasional single track for the adventurous.

Pretty enough to slow me down to take a picture

Pretty enough to slow me down to take a picture

When in doubt, grab the single track.  . .

When in doubt, grab the single track.  . .

Flowers floating in the upper canopy . . .

Flowers floating in the upper canopy . . .

While roses grow gracefully below.

While roses grow gracefully below.

Not al the single track was easy . . .

Not al the single track was easy . . .


What's Up, Coach?

My running has been slightly (radically) on the inconsistent side for the last year, so I've decided that I should take some steps to correct that.

My first inclination was to chuck the paying job as it interfered with all the other things I prefer to do. Since I still like to eat and the books are selling at a steady, predictable, and slow pace, that isn't really a good solution.

So, I sought help. I contacted a couple of coaches online to see if they would be willing to work with me. The two I singled out were Jeff Gaudette and Scott Fishman. Jeff I've brought up before on the blog as he puts out some articles that I really like.

He's also quite honest - I wasn't his type of athlete. My ultimate goals are beyond his programs and the goals themselves more gossamer than iron law.

I think Scott had some similar reservations - he wanted to make sure that he could help so we had about a twenty minute conversation to make sure that this was a good fit.

We decided that this could work (I think Scott will do fine on his end - if there's a breakdown, it will be me becoming overwhelmed with too many projects again,) so we're moving forward. I should be starting a new training program this week.

For the first time since high school, I have a coach. In fact, it's the first time I've ever had a running coach.

Should be fun.

It's not easy to be me - and probably not easy to be you.

Sarah Hoyt, sci-fi and fantasy writer, wrote a great post, It Not Easy to be Me. Settle in with a cup of coffee. Read.

Okie-doke, this trip looks fun. http://www.strivetrips.org/running-to-machu-picchu/ "Explore the Sacred Valley as the Incas did – on foot! The Running to Machu Picchu program is catered specifically to the active traveller who wants to be more than just a tourist. Experience the natural and cultural beauty of Peru in comfort, while still getting a chance to see the real country, meet locals, and learn from your STRIVE Gurus who have worked in these communities for years." h/t LetsRun

I got an offer to review a book, so I can now add professional(?) reviewer to my list of accomplishments. More on that when I am done with the book.

As of today, I've run one day in a row. Hoping to improve that tomorrow.

McFarland, USA Review

Went to see the movie "McFarland, USA" last night, in a nearly empty theater.

Got a senior citizen discount, so it might be time to trim the beard and ditch some gray. I thought it funny, my sweetie not so much.

I went in with fairly low expectations after reading too many other commentaries. Glad I went, though, as I enjoyed the movie quite a bit.

Costner was his usual very smooth self, sliding into the role and convincingly playing the part of a coach that knew nothing about cross country. Even better was his portrayal of a man unaware of the conditions in the fields. Disney and the director handled this deftly, avoiding the easy screeds to touch on the humanity of the pickers and the hardscrabble work they do.

The running scenes were okay, but the most dynamic parts of the movie occur off the course, and between the team and their coach. "McFarland, USA" does a wonderful job of showing the meaning of community and the power of hope.

That hope gets embodied into the character of the team and inspires a community that had little to cheer for. Even in a small audience, we had folks cheering the runners on in the last race scene.

The biggest complaint I've seen from runners is that the actors didn't look like runners. I think, for movie purposes, that might be better. If they had all been extomorph's that weighed 120 pounds and looked as though they could fly, an essential element of the theme of the movie would have been lost.

These weren't runners, not at first. They were incredibly hard-working kids who took on running on top of everything else. Portraying them as a cross-section of some skinny, some not, and showing the heart they brought to the course was more important for the movie than accurately portraying a team of ultra-skinny runners.

At it's heart, this isn't a running movie - it's a movie about community and family ties that has runners in it. Just like life.

That's where the movie shines and why it is so much more popular with the audience than the critics, non-runners than nearly-elite runners.

"McFarland, USA"

Haven't had a chance to see it yet - going Monday evening (yes, the schedule is that darned crowded!)

It's hitting the running sites though.

Letsrun has a thread going. As runners, I think they might expect too much from a Disney film. They also put up a review. Scroll down to item #3. 

Running Times has a review, too.

RottenTomatoes has it with a 78% score from the critics - but 86% from the audience. This is why I worry much more about the audience for my books than the critics.

If you liked McFarland, USA, there's a pretty good chance you'll love Finishing Kick. If you read Finishing Kick but haven't left a review, can I beg a favor? Can you click over and leave one now? Pretty please?

Thanks!

New Dietary Guidelines Released, Science Gets Mugged

I suppose that it would be a bit much to ask for a government committee to follow some sort of scientific principle in making regulatory guidelines for the country. Apparently, the DGAC thought that sacrificing science for polemics against foods that it doesn't like was the way to go.

Two cases in point - a recommendation to go to a 'plant-based' diet that has as a major motivating factor environmental sustainability. Since the primary purpose is for a healthy population, this is a substantial overreach and smacks of pandering to anti-meat groups, as does the restriction on saturated fats, despite the recent evidence that saturated fats are more healthy than previously thought.

Sodium is also under fire. The current federal guidelines (1500 to 2300 mg) appear too low for proper health in most individuals. The exception would be those that already have high blood pressure. A recent study demonstrated that 3000-6000 mg was the sweet spot for optimum health.

How did they handle the new studies on salt? By ignoring them:

The DGAC considered the conclusions reached by the IOM and NHLBI related to dietary sodium intake and risk of CVD, and determined that the findings from the four new studies identified in the updated search did not warrant changes to the conclusion statements.

That's not science.

The whole DGAC report is at http://www.health.gov/dietaryguidelines/2015-scientific-report/PDFs/Scientific-Report-of-the-2015-Dietary-Guidelines-Advisory-Committee.pdf

It's 571 pages so I haven't read it all. Chapter Six is fun. I'm betting Chapter Five, devoted to sustainability has some gems in it, too.

A Cloak of Invulnerability

It dawned on me out on the trails this week, this small thing.

When I ran seventy miles a week, and worked at jobs that kept me fit and active, I held a presumption: I was invulnerable.

I could, with little thought or planning, agree to a twenty mile run, or a grueling hike. Just pop on the shoes and go, or load up the backpack - and I've always been the pack mule of the group - and head for altitude. No worries, got this, man, let's go.

That changed.

When I lost running, even just for that one year (though the decline took longer), I lost the confidence I had that I could go anywhere, whenever I wanted. I measure steps across parking lots by the amount of pain from my feet or knees I could take and parked accordingly.

I judged the weight of a carton of eggs, and rebalanced them to reduce the stress on damaged hands. I put death-grips on coffee mugs so I didn't drop them.

Thankfully, that period is behind me, at least for now.

And on that run Wednesday, I meant to go about eight miles. It's a bit of a rough trail, rocks hidden under grasses and leaves. Not a trail for making time, but one to get close to the real world and the real you.

I blew past the turnaround, went a couple more miles up the hills, before I turned back, with the "Uh-oh" feeling you get when you're pretty sure you've reached beyond yourself but you just had to push that extra bit.

I powered the last two miles, loping and covering ground. Some of that old feeling returned and, as I finished out the run, I savored it.

I no longer own a cloak of invulnerability. I'm sadly wiser than that now.

The return of confidence is welcome, though, even if I didn't realize it had gone missing. There is a special power in being able to say, "I can do that." and daring to try even more.

Perspectives, from a dog owner

The day was going so well. Got homework done and out. Did the invoicing I was behind on. Shopped. Planted lettuce and beets. Watered the radishes (they're up already!) and the carrots. Lobbed a dozen suggestions at a friend for a mutual project. All good . . .

. . . then I discover the dog ate my favorite pen, the fancy one, a Christmas present from my sweetie.

You can't holler at the old guy - he's down to two good legs, and it's two days from his 12th birthday.

So I gave him a treat, the salmon ones he loves. Pens I can replace.

Trail Run, Yesterday

Took a trip up North Asotin Creek trail - had to park at the gate and run in - then racked a few more miles than I intended. Didn't see any wintering elk, or bears. Just me, the burble of the creek, and the wonder of nature.

There are worse locales to enjoy winter . . .

There are worse locales to enjoy winter . . .

Trail hurdle. Lots of deadfall up-trail

Trail hurdle. Lots of deadfall up-trail

Open views, just for a bit - then, back into the trees.

Open views, just for a bit - then, back into the trees.

February is the longest month of the year

I don't like February, at least not in the Northern hemisphere. It's been a while for the Southern, so I'll withhold disapprobation until I get a chance to go Down Under (or equivalent) again.

This month always marks my lowest energy ebb, the month that hardest to get out of bed, or out the door. The sun comes up late (even as the days grow incrementally longer, a few seconds at a crack) and most of the time is sequester behind grayness.

It's a dead zone. Trees are bare. Plants huddle waiting a sign to bloom again. Running is treacherous, and this excluding this year, bitter cold where I live. (This year it's sopping wet, which scares the farmers. The wheat is coming up and a bitter freeze might do serious harm to the crops.)

January at least has the shiny glow of a new year. March might have weather just as crummy - or worse, even - but at least spring a hint of spring floats on the air, waiting.

February sits there like a lump, occupying time on the calendar. Christmas is in the rearview mirror, fading fast. Spring lurks over the horizon, but the date of return is uncertain.

So February drags out, like a night spent listening to the slow drip from a faucet, plonking just often enough to wake you as you drop off.

So no, I don't like February, but if I squint hard enough, I can make out March and the promise of spring. It's not much of a promise from this vantage point, but it's enough. I'll get there restless and ever-so-ready.