Runners in the HOUSE!!!

I love running and will share it with anyone willing to listen. I blog about it, talk about it, share it on Facebook, read about it even coach it. I run pretty much every day or ride the spin bike on the porch or jump around the house doing some work out or another while the kids get ready for school. I stress being active so often that I had suspected that my family had become numb to my preaching. I have never pushed anyone into running but I have been known to drop subtle hints here and there to encourage a healthy active lifestyle. Admittedly I do hope they all discover what running can provide for them if they choose.

Prior to this summer neither daughter or my wife had shown any real interest in the activity. The kids had paced me on their bikes a few times and I had run a couple 5k's with my oldest daughter. Both girls have accompanied me to the track a time or two or three and they all had supported me at dozens of races. A couple years ago a Turkey Day 5K or a hike became a holiday highlight the whole family looks forward to. But other than asking "how was your run?" nothing else is discussed of subject.

It came as quite a surprise when my oldest daughter announced she was going to run cross country at the start of 7th grade. We soon discovered a local running club and in short order the entire family was participating in some capacity on Thursday evening runs. My wife would run/walk, my youngest trolling along on her scooter and my oldest and I worked on a run/walk regime to get her started. 

Over the course of the summer we met dozens of folks with the running club and spent a lot of time together outdoors and ran. Now in 4th grade my youngest had the quickest mile among the 4th grade girls and second fastest in the 4th grade over all. Pretty good for someone who has never run a mile. She said she had been practicing during recess and planned on keeping a steady pace for the first 3 laps and run the last lap as fast as she could. Wait, WHAT?? Pace? where had she heard that? So all of a sudden everyone in the Wagenseil house is running. Man isn't that AWESOME?!

When I learned that the Bethel Rural 1/2 Marathon also had a 5k I asked the girls if they wanted to run, they both responded with an enthusiastic "YES". It was the best race day ever! So much fun to share running with the family. My youngest has said "I will run my next 5k faster!" Proud DAD!!

Inspiration

    
         

         What 
      inspires 
         You?






Lately, I have been thinking a lot about inspiration; what it means to me, where I find it, even where other people find it. I have been thinking about it so much that I struggled to type this. Inspiration is subjective, I have figured that out. Inspiration comes from numerous sources, you could say countless: quotes, individuals, our kids, the environment (beautiful views), photos, music, works of art, even extraordinary acts of individuals. Inspirational possibilities are limitless and are as varied you and I or winter and summer.

While considering what inspires me I realized that I have never discussed what inspires me with anyone. Why Not? Well, because its personal, extremely subjective and that is "sticky", isn't it. Sure one might repost a quote on face book, I have, but have you shared what inspires you with anyone? Maybe we don't typically discuss inspiration because we often experience it alone; a majestic sun rise during a morning run for example. My wife and kids always ask "how was your run", but if I responded with detail on how the sun rise inspired me they would look at me as if I had two heads. Not that they don't care they just didn't see it.

There is also a chance that what inspires you will not inspire someone else, knowing that we don't share, we keep it to ourselves. Sad Really! Last week I requested folks share their inspiration on my "I Don't Run Fast" Facebook page and only had one response, thanks Mike.

Like goals I believe inspiration is meant to be shared. Sharing what inspires us and why could go a long way to improving our ability to communicate and get to know each other. Possibly, encouraging understanding and appreciation of those we know and even those we don't. Maybe it would allow us to be more successful or more willing to help someone in need. The possibilities are as limitless as the sources of inspiration themselves. Share your.....inspiration! I dare you.

      Who Inspires You?

SLUSH PUPPiE RUN!!

Summer is winding down, snow has fallen out west and leaves are changing in the north  but there are places still feeling the heat. So I wanted to share my favorite beat the heat trick, The SLUSH PUPPiE RUN! Here in the mountains of North Carolina summer heat isn't nearly as oppressive as in other parts of the state or the country and I am grateful. Early morning runs seem to be the only option to avoid the heat but for some getting up that early just isn't doable. I can only assume that those folks suffer needlessly and are the reason countless articles are written on this topic every year. I have offered some pointers in previous posts myself but in reality nothing new has surfaced to "beat the heat" as they say. Common sense rules this topic in my opinion and not everyone has it, sorry.

Setting up a quality Slush Puppie run takes a little planning and logistics but worth the effort I can assure you. First, find a vendor  that serves Slush Puppie and plan a run to incorporate a stop at said Quickie Mart, the middle of a long run is perfect. In my opinion it must be a Slush Puppie and not any other icy drink. A Slurpee just isn't the same and Sonic Drive In's aren't easy to find, although they have a decent flavor selection.

Why Slush Puppie? Well there are a couple reasons
 a) The flavors, there are just more choices and depending on my mood I can have grape or coconut, apple or raspberry, it just depends. Nice to have choices.
b) the texture of the ice makes for a better more cooling experience
c) they are cheep and pretty easy to find
d) they do the trick

Remember, take all other suggested precautions for running in heat, get out early, wear a hat, carry water, put ice on neck so that you actually make it to the Quickie Mart without falling over. I guaranteed you will be floored how much a sweet raspberry Slush lowers your body temperature on a sweltering July run. You may get a strange look when you pull a sweat soaked dollar out of your running shorts but who cares you need a cool down. The second half of your run will be effortless.


Don't forget to stuff a couple bucks in your shorts.

Enjoy your run and your Slush Puppie

Connecting the Dots………..

 I often run around a lake that is frequented by chatty walkers. Don't get me wrong, I think it is great that they are making an effort to get outside and usually I just step around them without contact or thought. Sometimes they will step out of the way and if  eye contact is made "Hello" is always exchanged. Often I catch snippets of conversations that either make me laugh, shake my head or roll my eyes. Once in a great while I might catch something that makes me think for a few seconds. Rarely do I hear anything worthy of pondering, until recently.

 Run a loop like this often enough and you begin to recognize people. Some people you see more than others; like the guy that wears the Nebraska sweatshirt and Iowa hat (he has issues, obviously), or the lady who walks the two dachshunds her husband following with the golden. Always memorable is the somewhat pear shaped women who you can hear before you can see. Some folks say hello as if they have known you forever others fight every fiber of there being to say nothing at all.

  I heard her before I saw her, the pear shaped women that is and she was on a roll. She mentioned being tired of dieting and exercise. As she came into view she was saying something like "its all just business, they just want our money." As I passed she had gone on to say "I try so hard and nothing seems to work, it's like trying to connect the dots but something is missing."

 Now I remember the little connect the dots games on menus that revealed a cheerful hamburger character and the activity books mom picked up in the crummy toy section at the grocery store before a car trip, pages of connect the dots. Connecting the dots activities are intended to be a fun, simple little tasks to pass the time before something better comes along, not an analogy to fitness.

 So I have been pondering the pear shaped women's comment and have come to the conclusion that connecting the dots is exactly what fitness is. Consider the variables; endless health and fitness information, what works for some doesn't work for others. There are a lot of dots; nutrition, exercise, different types of exercise; yoga, cross fit, P90x, TRX, spin classes, ZUMBA, dot to dot to dot. If one of the dots is missing its easy to go astray or even give in all together and head right back to the couch.

 You can never expect to magically get fit the second you start working out, although there are claims out there that offer that. Unfortunately, connecting the dots of health and nutrition takes time, effort and commitment. The result when you start putting in the effort and putting the dots together is life changing.

 It is my opinion that being healthy and fit is a lifestyle choice and unfortunately like many things it takes work, often hard work. I have struggled connecting the dots myself, so I thought I would share what I consider to be the most important dots to connect. If you are teetering on giving up because something is missing consider the following:

1. Develop a Plan - What do you want to achieve? Choose a goal and develop a plan to allow yourself to achieve that goal. Plan, commit and focus on the goal. 
2. Make Time - Everyone has work, family and other commitments make time to achieve your goals. NO ONE CARES if you miss a work out but you should. Fitting in training is hard work make it happen. UP early, what ever it takes. NO Excuses!
3. Diet - We have to eat so be smart about what you put into your body. Eat less processed food, more real food, like fruit, vegetables, lean meats and fish. Eat smaller portions and don't forget breakfast.  Some folks use supplements if you do use those without binders such as an Isotonix. Cut the JUNK soda, sugar etc. It will make a huge difference in how you feel and perform.
   
4. Exercise Your Whole Body - Put squats, burpees, push-ups, pull-ups and triceps dips into your work out they will help you get fit in less time but…. you have to do them consistently and often. Think of functional training real life situations carrying a suitcase or groceries. Other exercises that will help you get conditioned, loose weight and burn fat are jumping jacks, long jumps, skips, jumping lunges, jumping rope and sprints. Add sessions of these exercises to your running or cycling plan and you will see a big change. BUT……. you have to do something everyday. If your are feeling bad don't do as much and if you are feeling good do more but don't do nothing! Get Out The Door!!
5. Push Yourself - Even on your worst day you should be sweaty and exhausted by the end of your work out or you are not pushing hard enough. Remember we achieve the most when we challenge our comfort zones.
6. Recover and Celebrate - Let yourself recover you can't push all the time but be smart about it. Take a walk instead of a run, get your sleep, make recovery active and enjoy.  Last but not least, allow yourself to celebrate reaching your goals, then choose another and get back to work.

 The pear shaped lady is right, it does often feel like something is missing but it is with in us all to connect the dots. Often, we must look within ourselves to find our cheerful little figure doing push ups at 0500. 

Out the Door

 When getting out the door for a run becomes as challenging as the run itself it can jeopardize all of your previous effort. Toss in a family vacation or business travel and you might not run for a couple days, worse a week. Miss a week and anything can become fodder for excuses that can derail even the most dedicated runner.
  So far this year I have traveled more often than usual and missed more than a few planned work outs. Feeling guilty and discouraged with my lack of effort I vowed to change my lazy ways and get out the door whether home or away.
 On my next trip north I took a side trip in Winchester, Virginia for a run through The Virginia State Arboretum, a perfect break during a 12 hour solo drive. On subsequent trips I stopped in Maryland and ran along the Chesapeake and Ohio Canal and sections of the Appalachian.

 While in Savannah, Georgia for a conference I discovered an abandon Grand Prix race track, bank turns, tire walls, berms, pit row and all. Mother nature was working tirelessly to reclaim the concrete jungle, the sent of honey suckle replaced the stench of exhaust and sound of birds the squealing of tires, a perfect location for more than one morning outing while in Savannah.
 On a trip to Charlotte, North Carolina I discovered Ribbon Walk Nature Preserve. A hidden gem not far from the airport with fun, rolling, looping trails that filled a couple hours.
 During a weekend in Forest City, North Carolina for a RRCA coaching course my daughter and I spent an early Sunday morning running loops in a huge, empty Walmart parking lot. Obviously not the most memorable location for a run but the time with my daughter is irreplaceable.
  While in Pennsylvania for my in laws 50th wedding anniversary I found a new loop near their house with a nice mix of single track trail and bike path. Exactly what I needed to wrap up the week.

Most recently while in Greensboro, North Carolina for a few days my runs included loops in a mall parking lot under street lights at "o dark 30." One morning I stumbled upon a trail around a lake in a housing development that was a nice change from circling the parking lot.

 A parking garage not far from the hotel provided a perfect location for a hill workout one morning. I am fortunate to not be short of hills where I live parking garages are well parking garages. During my long run I followed a set of  rail road tracks for quite awhile before crossing a creek and ducking into some woods on a trail that eventually dumped me out into an over grown field littered with piles of gravel, old black top and crushed concrete. I followed a gravel road on the other side of the field and soon passed under I40 and into an industrial area where I circled countless warehouses and eventually over I40. I had no clue where I was, nervous and starting to freak out a little, I worried about getting back in time for my meeting. Suddenly, as if approaching a mirage in the desert the hotel appeared in front of me as the early light of morning washed over me. I made it!
 Relieved but exhilarated from my morning adventure I remembered that getting out the door is the adventure. Now that I have gotten getting out the door while traveling dialed in doing so at home needs a little improvement, but I am working on it.

A run with my sister

 I have always run solo. Well, in high school I didn't but my 20 year hiatus from running does not allow me to consider those "running" years. By comparison to a life long runner I am new to the sport. I never intended to become a runner either, it just happened. A sequence of unfortunate events that began six yearns ago has me proudly calling myself a runner today.
 My first run was solo and thank goodness, I was incapable of covering 1/2 a mile in 10 minutes and walked home exhausted, embarrassed and disgusted with myself. Somehow despite my rocky start that spring I keep heading out; day in day out, rain, heat, early and late, whenever I could. I just wanted to run. It was therapeutic and the pounds fell off. Running became something I had to do. Running allowed me time to reflect, feel sorry for myself and eventually get stronger, more confident and succeed and wanting more. I finished my first 5K that Labor Day and many since; 5, 10, 15K, 1/2 and full marathons, 50K,  30, 50 miles and beyond. Now…. I am a runner!
 One thing that has alluded me over the years has been a running partner or partners. I have joined running clubs but some how could never make my schedule align with club events. Admittedly, I am pretty slow and am self conscious about that so I never attended group runs or work outs at the track. I always had something else to do on Thursdays at 1930. On the other hand, in an effort to balance the amount of time I spent running I was up and out early in an effort to not affect the family. It became evident that nobody wanted to run at 0530 on a brisk 12 degree January morning either. So I went solo and still do, every run.
 Now I am aware of the benefits that can be gained from running with a partner or a group. I am at the point now that I would enjoy running with a group. I have gained enough on my solo runs that I am ready to share  and appreciate running with others. I have met wonderful people running and at races, priceless experiences, experiences that I wouldn't have had doing anything else.
 So it was a surprise that during a recent weekend visit of my sisters, Mom, nieces and nephew. My sister Stacy joined me for a couple runs. Now I had asked her to run with me before, for whatever reason it hadn't happened but that never kept me from heading out. Honestly, its quite possible that runners asking non runners to run is a tactic executed as a courtesy to let them know,  "hay, I am going for a run," before anything else happens. Selfish maybe but….. mans gotta run!
 I'd never had anyone actually take me up on it. Well maybe my kids now and again but that's all.  It was so awesome that the first person to take me up on my offer was my sister. Those couple runs are some of the best I have ever done to date.

SWeeeep! Black Mountain Marathon

Observation Deck at the Summit

 Long before finding myself living in North Carolina I read an article in Running Times about the Mount Mitchell (40 mile) Challenge that had been written 3 years before I started running. I remember thinking "What a bunch of crazies!" Years later as I considered my first ultra I stumbled onto Bryon Powell's (irunfar.com) Mount Mitchell Challenge race report and thought "how cool is that." Now that I am living in the Tar Heel State I decided to check the event out for myself.

 Unfortunately, as I have mentioned in previous posts training during the ski season despite my desire to participate in a spring race it usually does not pan out. However volunteering to help those out who can has proved to be a great deal of fun over the years, I signed up to be a marathon sweep. A sweep as you may assume brings up the rear or sweeps the trail behind the last participants to assure all are safe and accounted for as the race progress. This roll was perfect, it allowed me to participate without participating.

Headin' Through Town

 The challenge and marathon start simultaneously in Black Mountain (2,360'), a quiet little town at the door step of  Western North Carolina on the southern edge of the Black Mountain Range of the Blue Ridge Mountains. The town has dozens of unique shops, galleries and restaurants, catering to visitors who appreciate the outdoors, artsy stuff, bluegrass and craft beer.

 The event takes place at the end of February and in North Carolina fashion can run the gamete of Mother Natures whimsy. Race officials warn racers on its web site "not to
underestimate this event's challenges." The forecast for the events 17th running, although seasonally cold at the start was for clear blue sky, temperatures in the mid 40's. Atypical as I would learn and a much appreciated change from previous running's in: cold, foggy, rainy, snowy, icy and windy conditions.  I was grateful that the weather was so accommodating and was looking forward to the day.

The race starts in the center of town and climbs as it weaves through the streets of Black Mountain

Trail to Mitchell's Summit

and the little hamlet Montreat for three or so miles on paved roads. The challenge sweeps and I kept a leisurely pace through town as racers tore up the hill ahead of us. We eventually left the tarmac where the course follows a mix of  variable rocky, wet, or smooth jeep trail and single track for the next ten miles until it reaches "THE" Blue Ridge Parkway, challengers continue to Mount Mitchell's 6'684' summit and their turn around. Marathoners turn around at the parkway and descend towards the finish. The challenge sweeps moved on up the trail and I continued through the rhododendron and hard wood forests taking in the sites, smells and stunning views along the trail behind the last marathoners.

The 2005 challenge winner Paul Dewitt said in an article about the views "when you get up there and see the ridges, this course is just as beautiful as anything in Colorado." I don't know about that but I must agree that the views are amazing, they go on forever.

Forever Views

As I swept the trail collecting discarded gel packets and pulling course markings my thoughts turned to what the last marathoner would be like. What condition would he or she be in, would they be struggling, cheerful, grateful or just a bore. What would they expect from me, if anything? I had not seen a runner in some time and wondered how far off the back I actually was and whether or not I was an affective sweep when I came to the first aid station and announced that I was the marathon sweep.  While dumping my collection of trash I was informed that that the last marathoner had left minutes before I had arrived.

Red Lantern

She introduced herself as the "Running Frog, because I am French and I am running", she said. The "Running Frog" was very cheerful. Relieved, I introduced myself, explained my roll as sweep and we fell in together. She jokingly said "hopefully you can sweep me to the finish". I learned that this was not the Running Frogs first marathon, in fact it was her 43rd, quite impressive but even more impressive was the fact that she was 71 years young.

Running Frog

 As we made our way along the course the Frog and I discussed every topic under the sun: politics, history, family, friends and running. Tons of running and every running topic that has ever been printed in Runners World Magazine; training methods, shoes, our most beautiful races, favorite distances, nutrition, hydration and many others.

 Hydration became a very serious topic as I noticed the "Frog" wasn't carrying any water and was only drinking when we passed trough an aid station. Her pace began to slow quite a bit after the turn around and I began to wonder if her lack of drink could be the cause. It took quite a bit of convincing and insisting but eventually she took my bottle and before long she was herself again, her pace quickened. She said "I was her body guard."

 The Black Marathon was the Frogs first  trail marathon and her goal was to finish and she did just that in less than 10 hours. Like any race there are highs and lows but some how she was able to keep extremely consistent the entire distance, very impressive. We ran, hiked, walked and talked together all day and in the end left with a friendship and an experience I will cherish forever!

Running the Asheville 1/2 Marathon

 

 Spring races have always been a struggle for me. Fitting in the training I know I should be doing is a challenge during the ski season. I intend to make it a priority and usually do well for awhile but the combination of long hours at work, and shorter days usually ends in no race. Often missing a long run or two, turning over and going back to sleep when it is raining again or the mercury reads 9. This year wasn't perfect but I did manage to get in a couple more runs, some time at the gym and on the dreadmill. Not perfect but a significant improvement to previous winters and enough to register for the Inaugural Asheville 1/2 Marathon on the scenic grounds of Biltmore Estate.

 Unfortunately, the race day forecast was for all day rain and I was not looking forward to running at all. Fortunately or unfortunately, depending on how you look at things, a considerable number of my outings this winter had been in the rain. So I had as they say "trained as I would fight." and knew that even if I did not want to run, I had to run, and I would finish. However knowing that didn't change that I felt indifferent; I didn't want to run in the rain, I didn't feel well prepared, I had not developed a goal around the run and I just felt kinda..... blah!!
 I arrived in the damp darkness at 0500 and was welcomed cheerfully at the grand front gate of the Biltmore Estate. Maybe the gate keepers cheerfulness was unique to being a Biltmore employee or from North Carolina but it was certainly a great way to start the day. After parking I finished my coffee and watched the lot slowly fill and the start come alive as dawn approached.
 The start was filled with positive energy. The events MC really set a positive tone as she calmly provided last minuet pointers and ushered racers towards the archway at the start. Despite the rain and cold 1300 runners assembled at the starting line. With little fan fair we were off as the sky brightened what would be an all day gray.
 The beautiful course laced through the estates extensive property; along the paved and dirt roads, through hardwood forests, meadows, extraordinary formal gardens, along fields, the French Broad river and right up to the exquisite Biltmore House, shining even in the rain. The first seven hilly miles were on paved roads that seemed to go on forever. The second half was down hill and flat over gravel road and dirt carriage paths.
 My pace slowed a bit as the rain picked up, the hills had gotten to me. Unfortunately, last mile was an out and back section. I cant stand out and back sections on looped courses. Out and back sections call up the negativity in me. I often imagine myself a cast away, lost in the doldrums in the south pacific. I slow down, fight to stay positive and just want to finish.
 So I ran in the rain, on a beautiful course with a great vibe,  made it through the doldrums and finished. Not a PR (2:20:20) effort but not my worst effort either. In the end a wonderful day and thoughts of returning next year.

The Big House between mile 6 and 7*

The Gardens*

Across the pond*

 

* I can not take credit for any of these pictures but wanted to share the beauty of Biltmore.