Running

Yesterday I completed what was for me a super solid long run on the Leadville course, running a Hope Pass double-crossing and feeling quite good except for a few stretches here and there. After a brief night's sleep, Scott W. and I hit the road at about 4:45AM and got to Twin Lakes at 7:30. The weather was cool and crisp, with thunderstorms forecasted for later in the day. For most of the day, though, we enjoyed abundant sunshine. Because the river is raging and dangerous and we weren't in the mood to die or at the very least risk death, we parked in a small lot just up the road from the Twin Lakes village and ran a short connector trail that got us on the Hope Pass trail.To my own exhilaration, I ran most of the way up the front side Hope (a ~3,400-foot climb), cresting the 12,600-foot pass in a little over and hour. There were just a few patches of snow and ice but nothing bad at all. It was cold and windy at the top of the pass, but none of that bothered me because the views are so spectacular. Then I ran pretty well down the steep backside of Hope and into Winfield. I took the new Sheep Gulch Trail (which opened just prior to last year's race) from near the base of Hope Pass into Winfield, making it all the way to the parking lot where the 50-mile aid station is situated. I got there in about 2 hours and 15 minutes. Standing there in Winfield, elevation 10,400 feet, was a bit of an emotional experience for me--it's where I dropped last year with a knee injury.After some brief self-reflection in Winfield, I started the return trip, getting back on the Sheep Gulch Trail. I noted that the Sheep Gulch Trail is considerably easier on the return trip than on the outbound, bringing way more downhill running. Only later (as in last night) would I find out that this year's Leadville 100 will see yet another change to this critical part of the course. Instead of running the entire 3.1-mile Sheep Gulch Trail both ways (6.2 miles total, not including the short road segment into Winfield), we'll run part of it and then take a more direct route into Winfield via a new jeep road. This change will get the course closer to 100 miles and shave off about two miles. Rumor has it that last year's course was about 102 miles.The climb up the back side of Hope was, as always, hideous. It's steep and rocky and never-ending. There was one mile that took me 30 minutes to complete and I was giving it 100 percent of my effort. I might use trekking poles on the back side during this year's race. On climbs like that, trekking poles could be beneficial in that your arms help provide power. Trekking poles aside, as I was trudging along, it hit me that I need to do some training on the Manitou Incline (1 mile, 2,000 feet of climbing!) in order to properly prepare for the backside of Hope. The key to the back side of Hope Pass is to stay positive, keep it in perspective, and take it one step at a time. Almost no one runs the backside of Hope Pass. It's just a hideously difficult climb, and adding insult to injury was the fact that it felt like someone had my lungs in a vice grip. My chest was tightening. It was here that I ran into Footfeathers (aka Tim Long), who is gunning for Leadman, and Stephen, one of his athletes. We chatted for a few minutes and then were on our ways. Footfeathers provide me with some encouragement, reassuring me that the back side of Hope Pass kicks everyone's ass. And it does!Finally, I crested the 12,600-foot pass a little after noon and began making my way back down. I met back up with Scott at the Hopeless aid station area, where he'd been hanging out for a little while (he didn't go all the way to Winfield and ran a shorter route than I did). At Hopeless, I refueled with a gel and then we conservatively made our way down the pass, hooking back up with the trail that took us to the car. During the descent, for some crazy reason I developed this major craving for a Coca-Cola--a craving I'd indulge at Twin Lakes General Store.So,

Presented by Dana-Farber Cancer Institute, the Jimmy Fund, and the Boston Athletic Association (B.A.A.), the 13th annual B.A.A. Half Marathon will conclude the three-race B.A.A. Distance Medley. Registration for the official Dana-Farber B.A.A. Half Marathon team is now open.Related:Run for Dana-Farber Website

Usually, the downhill would be a place to fly. Scatter-stepping my way across the uneven terrain, this was my specialty. Not so this time. You all know how proud I am about my record of never having fallen on a trail run, but sometimes that mentality works against me. The trail was slick with mud after recent rains doused the area. Instead of bombing down the hills, I was more worried about staying upright. Regardless of the outcome, the running hiatus finally ended yesterday, with a dreadfully slow, embarrassingly short run on a section of the Buckeye Trail. My last run was 16 days before this latest reboot. Between the wet conditions and hesitancy to run fast, my pace suffered mightily. The timer was still set for 20 minutes, for when I was logging 40-minute out-and-back runs with regularity and shedding minutes from my average pace. But that was then. When my watch hit 15 minutes at the top of a steep hill, my legs told me that was enough, and I turned back toward my car. The final tally was 2.1 miles in 30-some minutes. Brutal. At least the hiatus is over. The next couple of days should provide good running weather. The weekend is supposed to bring thunderstorms, but maybe they won't deter me from getting out there and regaining the fitness I had accrued.

Straight... ...outta... ...the box. Ahhh! Like they personally were made for my feet. I've always had great luck with Asics shoes (and I have no financial interest in promoting them). I've worn out too many pairs to even count anymore. It's just that they fit well, run well, and never, ever feel like a new shoe. My only knock on Asics is that they have a bewildering array of models--far too many in my opinion. I stick with the ones with numbers (these are the GT 2170). And I've used both their trail and road shoes.

Bok Choy…bok choy…hmm bok choy. Food rotation is not something that I am good at, but it is something I am striving to get better at so I was game when Jason of CookTrainEatRace.com announced that the next Endurance Foodies Carnival would focus on bok choy. He may have also mentioned fennel, but hey I’m taking things one step at a time! The #EnduranceFoodies are athletes who love to spend as much time in the kitchen as they do training and racing. Since we all have different tastes and inspirations getting a group of like-minded people together to share in our passions was the goal. Bok Choy is a great green addition to my normal kale and spinach because it provides some variety in nutrients!- High in Vitamin C- High in Potassium- High in Folic Acid- High in fiber I have used it in a typical stir fry in the past or tossed it in a green smoothie {is there anything I won’t put in there?!}, but I knew that was too easy. I started pondering what other foods I wanted to include in my week and that brought me back to getting in some anti-inflammatory food (salmon) and some fermented food for digestion (miso). Easy was also top of mind because I like recipes that I can throw together quickly and remember them in the future without needing to reference anything. I believe this was accomplished!Ingredients 1/4 cup brown miso 4 cloves garlic, minced 2 Tbsp soy sauce 2 tsp sesame oil 1 Tbsp EVOO 1-2 Tbsp Ginger (depends on taste) about 2 lbs baby bok choy, quartered and washed 2 salmon filets (more if feeding more people)I think I purchased the largest bok choy I have ever seen…which is to say you don’t need as much, but I tend to overload my meals with veggies, so I didn’t mind! Directions 1.Place salmon on baking sheet or glass dish in oven at 325 for 20-40 min depending upon thickness of filet2. Mix first 6 ingredients in large bowl3. Put bok choy in with marinade and rub down…like massaging kale!4. Place bok choy in glass baking dish or spread on a large baking sheet4. Remove salmon when done and put marinated bok choy in oven for 10 minutes. Look for edges to be lightly wilted before removing. Have you used bok choy? Do you tend to use the same things over and over? If you are looking for more ideas, checkout the other folks who are showing off some bok choy recipes as part of the #EnduranceFoodies Blog Carnival and join us next month! Jason: cooktraineatrace.comDonna: beatinglimitations.comVictoria: obligatorytriblog.blogspot.comMia: dietsarecrap.blogspot.comLindsay: cottercrunch.comAdrienne: sixkickswitch.blogspot.comJoanna: everydaynutrition.wordpress.com----------------------------------------------------Gratitude JournalJune 19 I am grateful for getting more adventurous with food as I get older! I used to hate a number of vegetables as a kid and now enjoy many of them regularly.

20% OFF EVERYTHING AT LEFTLANESPORTS.COM Regular readers and savvy shoppers have certainly taken advantage of sales offered by flash-sale site LeftLaneSports in the past. What's better than picking up minimalist shoes (or outdoor apparel or gear) at upwards of 50% off? I'll tell you. How about taking an extra 20% off the already-bargain markdowns at LeftLaneSports.com sitewide? LeftLane is offering BirthdayShoes.com readers just that: an exclusive 20% off VIP sale that begins now and will last until 3PM EST or NOON PST tomorrow, June 19, 2013! HOW TO GET YOUR EXTRA 20% IF YOU'RE NOT YET A MEMBER OF LEFTLANE, you'll want to use my invite link to join. Why? Because you'll get $10 of credit that will get auto-applied to your first order over $50. Once you join, you'll get daily emails about the latest sales LeftLane is offering. Having now been a member for probably almost two years, I've hooked up sales on everything from outdoor gear, a ton of apparel (outdoor/fitness/casual), minimalist shoes, and more—sorta makes it hard to pay full price. And you can quit membership by stopping the emails whenever you like. So join up via my invite link and get that credit. IF YOU'RE A MEMBER ALREADY OR JUST BECAME ONE ... You absolutely have to click through the VIP sale link: http://5to.es/leftvip (that link redirects you here and this link will also function fine!). Again the all-important link so that you get the extra 20% off at checkout! http://5to.es/leftvip IMPORTANT NOTES! This is not a coupon-code-based promotion! There is no coupon! Rather, you simply click my link to get your browser cookified. From there, you won't see the discount reflected until you start the checkout process! The link is what matters to get the sale active on your purchase. While the sale doesn't extend to prior purchases (and as someone who picked up Skoras yesterday at LLS, I feel your pain!), it applies to everything at LeftLane. The link above will land you at some minimalist- or running-minded shoes, apparel, and gear, but use the site menu to navigate around and see what you can find! That's it! Now hurry up and hook it up before it ends tomorrow, June 19, 2013 at noon PST! (cross-posted to birthdayshoes.com/deals/)

The library has come through for me big time this year. I continue to exploit its online services to check the stacks, make requests and then just go pick up my books. Last time, I mentioned requesting that they purchase Strange Attractors, a new graphic novel by Charles Soule, and the book finally came in this week. The library also serves as my version of Netflix, as the wife and I have been catching up on TV shows like Person of Interest and Wonderfalls. Meanwhile, I've been reading parenting books and thinning out my monthly comic book purchases. Let's get to all the gory details. Civil War Reading List Yeah, no. Unlisted Reading List After going a bit overboard on bringing home books from the library, I've tried to dial back how many books I request at a time. I had to return the Jack London and Philip K. Dick collection before finishing them. I just re-borrowed the London book, but in the meantime I read a very enjoyable parenting memoir. Drew Magary is a foul-mouthed, smart-aleck columnist for websites like Deadspin and Gawker, as well as GQ magazine, and the author of Men With Balls and Postmortal. In his recently released memoir, Someone Could Get Hurt, his touchstone humor and propensity to use ALL CAPS are in full bloom, as he illustrates his argument why he's a terrible parent. However, interspersed with these tales of child-rearing gone diaper-explodingly wrong, he manages several heartwarming sentiments that make you realize why parenting is worth all the mishaps. It was a perfect read for this dad-to-be, but I'm sure seasoned veterans will find it enjoyable as well. Comic Book Pull List Two miniseries I was following ended earlier this month and another is due to finish up next week. Those three subtractions — Daredevil: End of Days, Fashion Beast and Masks — will bring my average weekly comic expenditure closer to my goal of $10. The financial burden of fanboyism ... I've only read the first few pages of Strange Attractors so far, but it's already got my interest, unlike Dobson, seen to the left, using the book as a pillow. I also recently borrowed the first volume of Matt Fraction's Hawkguy Hawkeye series. It's so damned funny. I highly recommend it. In anticipation of seeing Man of Steel one of these days, I've requested a spate of Superman books from the library. Find out next time whether they were worth the read. All right, teammates, your turn! What have you been reading? Any good summer reads to recommend?

Last week we offered you the chance to win fantastic Gore gear simply by voting and commenting on our Bug Debates question -- Is it acceptable for men to run in tights? Up for grabs was a women's Gore Essential GT blue jacket in a size 12, and a men's Air 2.0 Light Vest in vibrant orange in a medium. After much deliberation among our judges two lucky winners have been chosen! And the winner from the girl's team iiiiiiiis -- Fattofit for sharing this funny comment about her other half: “My other half used to wear them, until a group of kids kindly shouted "Oi, Mr... We can see your *bleep*!" He stopped running not long after!! And for the men Dale Walker is the winner for being brave enough to stand out from the crowd! “This is 100% acceptable, although the rest of my comrades in my platoon don’t think so -- oh well they are just jealous because they can’t catch me in PT sessions :)” Congratulations to both! Don't worry if you're not a winner this time, there'll be plenty more prizes up for grabs. So keep an eye out for the latest Bug Debates each week!

Via well-respected economist Duncan Black thinks the whole NSA spying scandal is too firmly entrenched into Washington politics to dislodge:...my basic belief is that aside from civil liberties issues, the security/surveillance state industry is just a giant grift, a big scam there to enrich certain communities in Northern Virginia. That it is a net good is bullshit, that it makes us "safe" is bullshit, and that "making us safe," as opposed to perpetuating its own existence and fattening the wallets of its members and those that play along, has much to with anything that goes on is bullshit.I'm sure the Men in Black could pay me a visit and convince me otherwise. What do I know? There are known unknowns and unknown unknowns, and I can't claim knowledge of any of them. Much of what is "intelligence work" is boring, and stuff produced from that work is probably useful and the people who do it are probably doing good work for good reasons. But the unholy alliances with big businesses and third party contractors and the empire of well-paid informants and agents is just bullshit in which everyone takes their cut of your money.Mr. Black's post was followed later by this one, called Deep Thought, which really gives me pause:There's no reason to be concerned about an agency with a director who feels free to lie under oath.

9.69? 9.58? 9.63? Those three numbers can mean only one thing… Usain Bolt and the greatest 3 races we have seen in this lifetime. No argument there, though some may argue the 9.79 back in 1988 was THE greatest.  Another post, another time for that discussion.  Onto the research paper… A Kinematics Analysis of the 3 Best 100 M Performances A Kinematics Analysis Of Three Best 100 M Performances Ever was researched and written by Mackala “Chris” Krzysztof and Antti Mero, and published in the Journal of Human Kinetics volume 36/2013, 149-160, Section III – Sports Training. (link to download the full PDF below) In the last four years Usain Bolt improved the world record in the 100 m sprint three times, from 9.74 sec to 9.58. Over the last 40 years this record has been revised up to thirteen times from 9.95 sec to 9.58. The improvement equals 0.37 sec (from 1968 to 2009) which is an increase in performance of 3.72%. By comparison, during the same time period, the 200 m world record was revised six times from 19.83 sec to 19.19 what amounts to 3.33 %. Sprinting speed is defined with the frequency and the length of strides 2001. These parameters are mutually dependant with their optimal ratio enabling maximal sprinting speed. The increase of speed can be achieved by increased length or frequency of strides. The increase of both parameters simultaneously is quite difficult due to mutual dependency. Therefore an increase in one factor will result in an improvement in sprint velocity,  as long as the other factor does not undergo a proportionately similar or larger decrease). Increased frequency results in shorter stride length and vice versa. Therefore the increase in stride length must be directly proportional with the decrease of stride frequency, especially at the beginning of the race – the initial acceleration phase. This relationship is individually conditioned with the processes of neuro-muscular regulation of movement, morphological characteristics, motor abilities and energy substrates. The purpose of this investigation was to compare and determine the relevance of the morphological characteristics and variability of running speed parameters (stride length and stride frequency) between Usain Bolt’s three best 100 m performances. Based on this, an attempt was made to define which factors determine the performance of Usain Bolt’s sprint and, therefore, distinguish him from other sprinters. Conclusions Bolt’s anthropometric advantage (body height and lower limbs length) is not questionable and it is one of the factors that makes him faster than the rest of the finalists of each of the three discussed sprinting events. Additionally, Bolt’s almost 20 cm longer stride presents an important benefit in the latter part of the race. Despite these factors, he is probably able to strike the ground more forcefully than other sprinters, relatively to their body mass and, therefore, he might maximize the time of the contact with the ground and apply the same force over this period of time. This ability, combined with longer stride, allows him to reach very high running speed – over 12 m/s (12.05 -12.34 m/s) in some 10 m sections of his three 100 m performances. Analysis of the obtained results of this particular sprinter may be of great importance for trainers and coaches as it implies work on stride frequency (SF) in order to reach a higher value of maximal sprinting speed. Therefore, it is noteworthy that the main focus should be on the optimal interaction between stride length and stride frequency. Click here for the full research paper. (PDF, 568 Kb) Thanks to Chris Mackala for using and crediting my research in this paper. Copyright © 2012 by Speedendurance.com. All Rights Reserved. Speedendurance.com is on Facebook. Visit: Most Popular articles for 2011: 400 meter Training and Racing: 400 meter training from Supertraining 400 meter training workouts the 6×200 meters 400 & 800 meter train