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Hood to Coast



A little over a year ago I was sent a preview copy of the Hood to Coast DVD, unfortunately it was a Blu-ray copy and I had no way to watch it. I finally got a Blu-ray player and Hi-definition television and this was one of the first movies that I wanted to see. I completely enjoyed the movie and the stories involved in the telling of this nearly 200 mile relay race held on the other coast. Every year over 12,000 runners on 1000 teams participate in this long running relay event. I have never been to Oregon or the west coast and the beauty of this area came out in the film (particularly as I enjoy my new television). I loved watching the comradery of the highlighted teams. I particularly enjoyed the enthusiasm of the older lady runner who had suffered a heart-attack during the previous years race and was dead for two minutes. She embodies the person who loves to run and race (and defy her doctor's warnings). Then there is the team of aging fast runners who are out for a good time and to prolong their running and racing. I felt attached to these two teams and the runners on them as they are like the runners I know and have run with. The other two highlighted teams tell the stories of a beginning (and undertrained) runners off to accomplish something they never though possible and a family who suffered the loss of a son, brother, husband at a young age and how they gather together with his friends to remember his spirit. I found this feature interesting as I know lots of runners are getting into the sport for similar reasons and it is interesting to get their perspective on why they do so.

I will probably never have the chance to do the Hood to Coast Relay, but I have done a 24 hour relay in college and the Lake Winnipesaukee Relay as well as the shorter Mill Cities Relay. I said, "Never again" to an all night relay after the college event, but I enjoy the racing and teammate aspect of the other two relays. Maybe, when my hip if fully healed, someone will convince me to finally do the "Reach the Beach" relay which I have so far avoided.

You can find out more about the Hood to Coast DVD here. You can also rent  Hood To CoastImage may be NSFW.
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 from Amazon. If you need some good inspiration, this might just be the movie to see.


Pure Genius: Roll Recovery R8

I had another good week of running and more progress that has me ending the year on a high note and with lots of promise for 2013.

Monday: 8 miles ( I was so thrilled running my 8 mile course 2 days earlier with a time nearly 4 minutes faster than my best time since my hip surgery and in over 2 years, so what else could I do but take another 55 seconds off that time. I can't believe I am running this course in a time that I would consider a decent time back when I was fit!)
Tuesday: 0 miles
Wednesday: 8 miles (toned it done pace wise)
Thursday: 0 miles
Friday: 8 miles
Saturday: Supposed to be an off day, but did 2 1/2 miles of snowshoe running and it felt great. I had no problems with my left hip at all. During all the snowshoe running and racing in the past, that hip would give way all the time due to the instability of running on snow. I hope to do a snowshoe race in 2 weeks, but it was good to wear my Dion snowshoes for the first time in 2 years!
Sunday: 0 miles- I hoped to get 8 miles in again, but the snow shoveling and a trip to the Cape left me with no time to run.
total miles for the week: 26 1/2 miles


I have told myself that I would buy no more running or massage tools. I have corners, baskets, and closets full of all types of contraptions including  rollers, stick products, and massage balls. Pre hip surgery, I lived on foam rollers, but have only recently and slowly started using them again for sore and stiff muscles. My IT Bands, quads, and adductors are incredibly tight I am finding that as I am doing 8 mile runs again that my quads get very tight and keep me up at night. Unfortunately, foam rolling is hard and when I do it, my hips and other muscles get thrown off a bit. Enter the newest massage type device that I have been eyeing and finally broke down and ordered: the R8 Roll Recovery device and now that it has arrived, I can say that this product is pure genius.

The R8 Roll Recovery device is simple to use and boy does it feel good! It can easily hit all parts of previously hard to reach muscles like the adductors. Using a foam roller on these muscles looks weird and it is hard to maneuver. The "wheels" of the R8 Roll Recovery found so many tight spots that a roller, stick, or even a lacrosse ball could not find. Your muscles can be relaxed as you use it and it compressed them real well. It is easy to put a little pressure on the handles if you want to hit a spot a little harder or just leave it on a tight spot. All in all it is easy and "sweat free" to roll up and down your legs and even your glutes. This seems to be a well-thought out tool and its ease of use and its ability to relieve muscle tightness should make it a hit with runners and other athletes as word of mouth gets around. I think the company is going to be very busy and make a lot of people happy with this product. I am thrilled that it hits all the spots that have been bothering me post hip surgery, including all the spots where I have had to get trigger point injections. I will certainly post the effects of using this over the long term, but it seems to be the tool that I need at this very moment as things are looking up in my healing process and my running is coming along so well.

website: www.rollrecovery.com

letsrun.com review

 ROLL Recovery R8 from ROLL Recovery on Vimeo.




Beaver Brook Snowshoe Race

Last Sunday, I did my first race of the year. I was very happy to beat my 5k time from Thanksgiving at this year's first Freeze Your Buns race by a little over 2 minutes and was 14 seconds faster than the final Freeze Your Buns race from last year, so it is now my fastest post-surgery 5k time, but I still have a long way to go as I am still almost 4 1/2 minutes slower than my best time on the course set a few years ago. I am not sure I will ever go that fast again, but I am giving myself a couple of years till I am sure that I can't and will do everything I can to get 100% healthy again. I felt good in the race, but I am not used to breathing so hard and sustaining an effort right now.

This week, I was trying not to get sick like so many people around me. I was feeling a little off, but survived with limited running. Thursday, I went for a check-up with the physiatrist. I have done well since getting the trigger-point injections in my glutes, quads, and IT-band in December. She could not find any trigger-points this time except for a few in my hamstring, so I got three shots: two in the inner hamstring and one in the outer hamstring. Saturday, I was happy to test out my progress through snowshoe racing at the Beaver Brook Snowshoe race in Hollis, NH, actually I couldn't wait to get out there and race. I was just a little tentative about racing, particularly with going downhill, but my hip held up nicely where they did the surgery which is pretty good, because when running downhill with snowshoes your foot can slip downhill a bit every stride and I was not sure if my hip could handle that along with the demands of careening down some of the hills with the sharp corners around trees and obstacles. I still do have a lot of weakness around that hip and boy, snowshoe running is just the sport to test out how stable and strong your muscles are! Mine still have a long way to go! I was just happy to conquer the course, because I was never sure if I would be able to do this sport after getting the hip surgery and for now that is awesome and I am thrilled to be doing the things I love again. Of course, like usual I was limping after the race as my hip muscles tightened up.

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All photos courtesy of Gianina Lindsey


This was my third time racing at Beaver Brook. My first snowshoe race was in 2009 at this race and I also raced in 2010 but those races were on a much flatter and straighter course. This year was more challenging. I know I am not in good shape, so I started out slow, and started picking off racers until a few minutes into the race when my left snowshoe came off. Oops!

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It was warm enough for shorts, trailing Mike Wade 
 It took between 1 1/2- 2 minutes to get the thing back on my shoe. The course turned into mostly single track after that and I slowly passed about 20-30 people and was about to make another pass when it fell off again. There went another big chunk of time and I was back to chasing down and passing the same racers all over again. The good news is, I was passing racers throughout the race and only got repassed once, in the last 100 meters. The course was very beautiful and the snow was good for running on, besides the warm temperatures and melting snow. I had to be careful on the downhills until I was certain my hip would be strong, but never walked on the uphills and used those moments to pass people who had to walk. I only fell once when making a tight corner, but I was getting really beat by the end. If you want to test your fitness, there is nothing like a good snowshoe race through the hills
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The end of a race is never pretty!

One racer, Timothy Lindsey, had a Go Pro camera on his head during the race. He tripped at the start, but got up and filmed some great video of what it is like to run in a snowshoe race. The race starts at the 2:30 mark. I love running with all the snow kicking up at the start during the wild rush off the line. You can see me at the 5:50 mark with the first of my two pit stops trying to get my snowshoe back on. You can also see Micheal Wade at the start unfortunately injuring his calf in his first steps and then having to walk back while I am fixing my snowshoe. I was just about to pass the camera guy when my snowshoe fell off a second time. I then had to work to pass him again, but those aren't on the film.
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Race winner Jim Johnson
The race winners were Jim Johnson, with another snowshoe win despite an injured foot, and Carolyn Stocker who finished in 7th place overall. I would consider the best race to 
be that of 52 year old Jeff Litchfield who is coming off knee surgery from about the same time as my hip surgery, obviously he is doing much better than I am post surgery and he looked quite fit for a big guy (and running on snowshoes is not so easy for taller athletes). I say good for him as it is good to see a long time runner do so well. I recall running many track workouts with Jeff back in the early 1990's when he was a member of the Gate City Striders. The race was well run and the course was well marked which is not an easy job so thanks to Michael Amarello of 3C Race Productions for another well organized and fun race. Here is the website for the Granite State Snowshoe Series.

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Jeff Litchfield at the start.





Last week:
Monday: 5 miles treadmill
Tuesday: 5 miles treadmill
Wednesday: 0 miles
Thursday: 8 miles treadmill at YMCA  (7:30 mile pace the whole way)
Friday: 0 miles
Saturday: 0 miles
Sunday: 4 miles Freeze Your Buns 1 5K 22:28
Total miles: 22 miles/ 2013-17 miles

This week:
Monday: 0 miles
Tuesday: 5 miles treadamill at YMCA (7:30) pace
Wednesday: 0 miles
Thursday: 0 miles trigger point injections in left hamstring
Friday: 0 miles
Saturday 4 miles Beaver Brook Snowshoe Race
Sunday: 0 miles
Total miles 9 miles/ 2013 total 21 miles




Lance Armstong's Vertigo

"Hello, Hello
Hola!
I'm at a place called Vertigo (Donde esta?)
It's everything I wish I didn't know." (U2 Vertigo)

Watching Lance's confessions on Oprah was far from pleasant. Here is a man who went from the highest of highs in terms of public acclaim, to someone who is now feeling a little untidy about being found out as a cheater, liar, and world class bully. I don't think that Lance was entirely truthful either during his conversations with Oprah as he seems more determined to keep his money and influence, as well as his ability to race triathlon and running events again, than totally coming clean. I think he is hoping he gave the public what it wanted and that this will all soon go away so he can race in the Ironman triathlon someday It appears he won't admit to doping after 2005, because the statue of limitations is 8 years, and that might conveniently allow him to compete in sports sooner rather than later. There is a lot more  that Armstrong needs to say, and maybe Oprah is not the one to say it all too. Co-doper, Tyler Hamilton, says this in a Wall Street Journal article:
Hamilton had sounded like this, too, when he first began confronting the truth. Hamilton's own admission had been much smaller in scale, but in the early stages it was also painful, awkward, halting, often incomplete. Coyle, his co-author, said that when he first began talking to Hamilton for "The Secret Race," Hamilton's answers came so slowly he could transcribe every word and comma easily, by hand, with no abbreviations.

"When I first started telling the truth, it came out like water trickling out of a faucet," Hamilton said.That's what Hamilton recognized in Armstrong—the slow, brutal process of a man coming to terms with his deception. Coyle recognized it, too. "People underestimate how difficult it is to tell the truth when you have lived a secret life for a long time," Coyle said. He compared the process to digging out a "buried city in the sand."

"This isn't like a syringe in a toilet stall," Coyle said. "This is a life. With people and all these plotlines and secrets that are interlocked and nested together."
There is a part of me that sees that blood doping in professional cycling and using illegal drugs as just being part of the norm today: a hidden business, but business as usual. Many, if not most, of the top professional cyclists have been implicated in drug scandals. Many young professional cyclists have been faced with a terrible decision: to dope or not. Some of these cyclists gave in and achieved fame and money, while others walked away with not so much as a consolation prize, but with their integrity  intact. As the devil tempts Jesus, after fasting for 40 days in the Wilderness, he lays out the power and riches that can be His, if He only gives in to his temptations (from the U2 Song "Vertigo"):
All of this can be yours
All of this can be yours
All of this can be yours
Just give me what I want-and no-one gets hurt.
Lance made it to the top of the world, but it was all a lie. It must have seemed easy to Lance, Tyler, Floyd, and all the others to give in and attain what they wanted, thinking that no one would get hurt. A lie is not an easy secret to hold. These, once mighty men, have been humbled, but as Tyler infers, Lance is only at the beginning of the process. I am not even sure that is is the doping that has finally caught up with Lance. I am of the opinion that it is his selfish bullying character that people, deep down, are most angry and intolerant about. Maybe his apologies will go over well with the Oprah crowd, but I think of all the people he has hurt with his attitude  words, and lawsuits. That is the Lance Armstrong that needs the most attention. Being contrite for your doping is one thing, but changing and fixing that Lance will probably be a bigger task than winning 7 Tour de France bicycle races.

Kathy LeMond, wife of 3 time Tour de France champion Greg LeMond, says that Lance is more embarrassed and not truly sorry in a Sports Illustrated article. Greg LeMond said of the interview to VeloNews:
"I didn't see the need for redemption, the remorse of someone who is truly sorry,” LeMond said. “It was the ideal way to see the real Armstrong. It shed a light on him and I think people could see he is not remorseful.”
Betsy Andreu was not as forgiving as Tyler Hamilton in thinking that Lance's confession is a first step towards healing. In another Sports Illustrated article before the televised airing, she said:
SI: Is Armstrong's confession incomplete, in your eyes, unless he owns up to saying the things you heard him say in the hospital room?
Andreu: He has one chance to tell the whole truth. If he does not tell the whole truth, then I think he has completely shot his chance at redemption and forgiveness. And he is going to forever imprisoned.
In the Oprah interview, Lance still played the wise guy, when talking about Betsy, saying that he never called her "fat". He also refused to "go there" when talking about Lance's confession to using drugs which Betsy and her husband Frankie overheard while Lance was getting treatment for his cancer. Betsy was one of the first and fiercest whistle-blowers when it came to Lance and his drug use.

Another person that Lance Armstrong tried to ruin professionally and financially was his former Bike Mechanic, Mike Armstrong. He told Sports Illustrated:
SI: Lance has been calling some associates ostensibly to apologize. Has he called you? 
Anderson: No he hasn't. I don't think he will. Again, it won't be genuine.
 Frankie Andreu probably said it best when talking about Lance's confessions to Bicycling magazine:
Lance has always had a lot of control, power, and influence. During the investigations he lost much of that control as he scrambled around trying to figure out what was happening. He lost his power and influence once the USADA report came out. As only Lance is capable of, I feel he is now back in control. Lance waited until all the governing bodies had made their decisions regarding his sanctions and then he chose his next step. He waited for some time to pass and picked the time, place, and forum to come out publicly with his admission. Now he holds more information than everyone put together and his risk of falling from grace is removed. If anyone had something on Lance Armstrong to keep him quiet it’s worthless now. Lance has control now because he can decide what, when, and how to reveal information regarding his racing days and the doping that took place. Ultimately he can decide who he takes down with him.

In my eyes that makes him just as dangerous as before.
According to Frankie, it seems that the whole confession is just another slick choreographed move by Lance. I guess time will tell if anything that Lance Armstrong says is truly genuine. The quotes and articles above came from some of the people most publicly hurt by Lance Armstong, so maybe they have a bone or two to pick with him. What about those closest to him?

According to an article by Selena Roberts, for Sports on Earth even Lance's own mother was worried about Lance's own lack of empathy towards others back in 1994. This was before his first Tour de France win. Linda Armstrong sat down with Greg and Kathy LeMond:
...searching for advice and an answer to a disturbing question: Why didn’t her son feel anything? “She was worried that Lance didn’t care about anything but himself,” Kathy LeMond recalled. “His own mother.”
 Of course the stories come from the LeMonds, who lost out on millions of dollars when Lance got Trek to dump his bike line, but a story they tell of a young cocky Lance, details that peculiar side of Lance:
The LeMonds wanted to help. They could see Lance was slipping away from reality and into a place absent of empathy. Also in 1994, the same day that Greg had dropped out of the Tour de France before the mountain stage, Lance had placed a call to Kathy at the LeMond’s home in Belgium with a taunting, kick-the-champ-to-the-curb request. “It was clear to him that Greg was finished and he said, ‘I’d like to rent your house,’” Kathy recalled, stunned because, at that raw point, Greg had not made a decision about his future. “I was like, what are you talking about? That’s how sick he is.”
You will hear plenty of people tell of all the good things that Lance did for cancer awareness with his Livestrong organization, and yes, I was one of the first people to buy a Livestrong bracelet when they first came out, but in the end, I don't thing the Lance Armstrong story is a story about cancer awareness, or cheating in cycling for that matter. I think, in the end, that his story is a story about a world class thug, and I hope for once, people finally get the strength to say say that they don't want to hear from this bully ever again until that part get fixed. Lance's ban from sports is ultimately about his   illegal drug use. Changes of criminal activity are due to his lying about it under oath. The truth about Lance Armstrong is that he is a bully and he went after people who spoke the truth.

I am not sure if banishment from sport is the proper response to Lance Armstrong's severe character flaws.  If he is ever allowed to compete in sanctioned events again, I would certainly be interested in what a "clean" Lance Armstrong could do in an Ironman triathlon even, even though I dislike the idea of him being in the spotlight again. I am somewhat skeptical that he should receive a lifetime ban from competition when his cohorts in crime received much less, but the proof of his true contriteness will come out over time. For all the riches and acclaim that Lance has achieved in his lifetime, he is humbled by the simple fact that he cannot do what the typical weekend warrior can do anytime they want and that is to be involved in a competition where you test yourself athletically against yourself and others to see how far you can push yourself under your own power. Lance Armstrong had his opportunity to do so, and he came up as a colossal failure.

"Lights go down
It's dark
The jungle in your head
Can't rule your heart."  (U2 "Vertigo")

...Or can it? In conclusion, I think that Lance is just talking with his head (what is best for Lance) and not with his heart. I believe that redemption is something that comes from the heart and involves a bit of kneeling before (asking forgiveness) and serving those (making things right) with the people you have hurt. I think we will know the day that Lance has fully been brought to his knees. It hasn't happened yet!

"Check mated
Oh yeah
Hours of fun..." (U2 Vertigo)

Meanwhile, I am sure we will be hearing lots from Lance and if you didn't get to see the interviews, don't worry, a movie will soon be coming out and I am sure we will also hear about a forthcoming book.

Meanwhile a former once promising American professional cyclist who raced in Europe before sustaining a horrific crash that left him in a coma and with a serious brain injury says that he raced in Europe and never took a performance enhancing drug. Never heard of Saul Raisin? Maybe you should head over to his Raisin Hope website or read his book Tour de Life. It is now on my list of books to read. Maybe we have the wrong cycling heroes? There are plenty of virtually unknown guys who tried to do it right!
On the afternoon of April 4, 2006 twenty-three year old pro cyclist Saul Raisin charged toward the finish line of a European tune-up race in preparation for his first Grand Tour, the Giro d’Italia (Tour of Italy). Meanwhile in Dalton, Georgia, Saul’s parents waited for the simple but comforting text message he always sent to let them know he’d finished the day’s stage safely: “OK.”
It never arrived.
Through urgent phone calls the Raisins learned their son had crashed, fallen into a coma, and would require emergency brain surgery. They rushed to Europe where they learned that Saul’s doctors didn’t expect him to survive. If he did make it he’d be paralyzed for life. In shock, the Raisins discussed their options, including donating their son’s organs. Then he began to wake.
Prior to his crash Saul was in the process of building an impressive racing resume. He’d won the Best Young Rider jersey at the Tour de Georgia, captured ninth place overall at the Tour of Germany, turned in the strongest American performance at the 2005 World Championships, and won a mountainous stage in the first race of 2006. Trainers were in awe of his early-season strength.
After the crash that strength paid huge dividends. Tour de Life is the story not merely of Saul Raisin’s miraculous return to life, but of the awe-inspiring resumption of his quest to win cycling’s most prestigious race, the Tour de France.




The Last Mile

I once had a high school teacher/coach say to me (not my cross-country/track coach), "Jim, why do you keep running? You will never be any good at it." Here is a trailer for an upcoming feature length documentary called "The Last Mile" about running and why we do it. I wish I had a better answer for that coach at the time, but the nearly 40 years of enjoyment while running and racing has been my best reply.

The Last Mile from Red Tide Productions on Vimeo.

Red Tide Productions are shooting for an April release date

Indoor Track and Treadmills

Yesterday was a big day in indoor track and field. High school junior, Mary Cain, broke the high school indoor mile record set 41 years ago by Debbie Heald. On the way, she also broke Lynn Jennings' 35 year old 1500m indoor record. Here is the flotrack video of this race. Mary Cain is coached by Alberto Salazar and at the Boston University track at just about the same time yesterday, another Salazar athlete, Galen Rupp, ran the fifth fastest indoor mile ever recorded. Here is the video of Galen's incredible mile. Earlier in the day, in Glasgow, Scotland, Duane Solomon set an American 600m indoor record.



My journey over the last two weeks has not been quite that spectacular and most of the running has been indoors and on a treadmill. If I get tired of the treadmill in the basement, I just head to the YMCA and use the treadmills there. Even if it is only on a treadmill, I am just happy to be moving.

I ran the second Freeze Your Buns race and in the two weeks since the first race, I got 2 seconds slower over the 5k distance.

Monday 1/14: 0 miles
Tuesday 1/15 : 3 miles treadmill
Wednesday 1/16: 5 miles treadmill
Thursday 1/17: 5 miles treadmill
Friday 1/18: 3 miles treadmill
Saturday 1/19: 0 miles
Sunday 1/20: 4 miles Freeze Your Buns race 2
Total for week: 20 miles:  2013 total miles 46 miles

Monday 1/21: 0 miles
Tuesday 1/22: 4 miles treadmill YMCA
Wednesday 1/23 3 miles treadmill
Thursday 1/24: 5 miles treadmill
Friday 1/25: 6 miles treadmill
Saturday 1/26: 4 miles treadmill
Sunday 1/26: 8 miles on the roads
Total for week: 30 miles 2013 total 76 miles


I did get some learning in though. I am writing it here, to keep track of it and for reference later. The week before the race I noticed that although I was running comfortably, my left foot was pointing more to the side again. Saturday night, I did some Somatic exercises for the first time in awhile straight off Martha Peterson's basic DVD. When lying flat on the floor, I noticed that my right side had an arch in the lower back, but my left side was lying flat. After doing the DVD, I was much more balanced with an arch on both sides. However when I woke up the next morning  for the Freeze Your Buns race and tried my warmup, my left hip flexor was incredibly tight. As I ran, I found it hard to flex that hip and my glute and adductor tightened up so I was limping again for over 24 hours. My thought is that my hip was compensating again and the Somatics pulled the hip forward where the hip flexor now pulled tight.

I also developed a sore left side (still have it one week later). At first it was the glutes and lower back, then it went up my left side to the left shoulder blade area and it pulls on my spinal cord. Something isn't happy or is readjusting. As I ran through this week on the treadmill, I seemed to have to find my balance again. With the tight hip flexor, I just slowed things down about 1 mph on the treadnill. On Thursday, I noticed that when I was running and checking my form in the mirror, that if I pushed out my left big toe just a little bit my stride appeared much straighter and the my toe pointed down rather than to the side.

I decided that it was time to break out the Correct ToesImage may be NSFW.
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 that I had tried for awhile last Spring to see if they could help keep that big toe in position Here is the Correct Toes website that explains how they work. Injinji Image may be NSFW.
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even makes socks to go with the Correct Toes. I found that after wearing the Correct Toes just for an hour or so that my toes become much more flexible. They are incredibly stiff most of the time. I hadn't worn the devices since the Spring.

I had used them for about a month and even ran 8 miles a couple of times with them. They go great in my Altra shoes. When I did the Muscle Activation Technique (M.A.T.) in the fall, my toes were greatly strengthened and my toes were spread apart again. In fact, I think the work on my feet were the best part of all the M.A.T. work. I told Greg (the M.A.T. guy)  that he needed to start marketing his work to the minimalist crowd who need work on the strength of their feet. With all the muscles and tendons in the foot, M.A.T. was the quick way to get more than even what the Correct Toes offer and without waiting for months for it to work. I think I will keep wearing them here and there just to keep my toes flexible and in a stronger position.

Each evening this week, I have been working on a workout from the Foundation DVD that had been missing in my house since the Spring. I had been using the book Foundation: Redefine Your Core, Conquer Back Pain, and Move with ConfidenceImage may be NSFW.
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 but had been sticking primarily with Founder exercise in the evenings. Now with the DVD I was able to explore more variations on the Founder as well as new movements. I had no problems with any of the movements until last night when I did a DVD extra on a simple lying hip twist like this:

When I woke up this morning, I had the same tight hip flexor-instablilty problem that I had last week the morning after doing the Somatic exercises The Somatics included this exact same stretch. I am thinking that this is not a good stretch for me. It pulls the inside hip in right at the point where I keep getting a pinching feeling and it is hard to lift and hold up my left leg due to it feeling very weak at that point. I struggled again all day with this, but I did get my 8 mile run in to make it to a 30 mile week.  I guess it is good that I can start seeing the cause and effects of certain movements. If another labral tear person reads this, do you have the same problem with this type of stretch?




In the High Country: Anton Krupick trailer

Here is an official teaser for an upcoming short film about Anton Krupicka called "In the High Country". Anton is a talented ultrarunner who has won the Leadville 100 mile race twice. He looks more like he is doing a mix of running and climbing in the scenes of this video.



Video: In The High CountryOfficial teaser for an upcoming short film about Anton KrupickaPublished January 30, 201 
Frequent RT contributor Joel Wolpert captures the life of mountain runner and free-soloist Anton Krupicka "In the High Country" of Colorado during the summer of 2012. 
Gritty and beautiful, Wolpert's film takes you onto the trails and the slopes, following Krupicka's unique and inspiring days and nights in one of the world's most beautiful places.


Here is a 2010 Competitor Magazine feature on Anton Krupicka.
Here is a 2010 Running Times article on Anton racinig the Western States 100 miler.
There was another film on Anton called Indulgence: 1000 miles under the Colorado Sky about his training in 2007.



2013 Boston New Balance Indoor Games

The 2013 Boston Indoor Games finished with two fantastic races. Mary Cain, a 16 year old high school phenom, raced to her third record of 2013. Just like one mile record she obliterated last week, she again took apart the 2 mile high school record. Here is the video I made of the race:




Not only did Mary win over the crowd, but she finished third overall in the professional field. Imagine what she thought when she stood next to Ethiopia's Turinesh Dibaba, arguably the greatest female runner of all time, before the race.


Just after that race, Galen Rupp ran the 2nd fastest American time in the indoor 3000 meter race. He lost to another teen-aged phenom, Hagos Gebrhiwet from Ethiopia, who at 18 years of age just set the new Junior World Record. Here is the video I took of the full race.



Here is the last lap of the Men's Mile where Matt Centrowitz, jr. outkicks Will Leer and his long hair and mustache.



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Centrowitz getting interviewed after the race.
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Olympic Champion Aries Merritt showed up, but did not run .
I had some great seats for these races. Usually my wife or one of my kids go with me, but they opted out this year and gave me an upgraded ticket near the finish line. I don't know if that was for my benefit of for their benefit?

If you have bad hips, knees, or ankles

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Ironman Triathlons and the damage
 being done back in the 1980s.
If you have bad hips, knees, or ankles then listen to this. I have read everything I could find to try to solve my running imbalances and bad hip. Since the 1980s when I jumped into triathlons from a running background, I have been constantly sore, tight, and imbalanced after most runs and have spent a great majority of that time in constant discomfort. After five years of doing triathlons and five Ironman distance races,  I was even having a hard time standing up. I went to my first doctor (and was told never to run again) and got my first PT because I was worried I would not even be able to stand up painlessly for my wedding ceremony 25 years ago. Sitting in chairs killed me and driving in a car for an hour would set my back off for days. I was spending so much time cracking my back to try to get relief and stretching every which way possible for hours a night when sometimes when I could not sleep. Ask my wife, I am not making this up.



Eventually my journey led me to many types of therapies. Some provided relief and I got more control over the pain, but I also started running in an even more twisted up fashion. Eventually, when I had exhausted every therapy I could find or afford, I had read enough to believe I had a labral tear in my hip. I was correct and one year later, I had surgery to repair the hip. That was July 2011. I bounced back quicker than any other labral tear person I have heard of and was running within 3 weeks of the surgery and did an 8 miler within two months. However, I never got running more than 8 miles again, except for a 13 miler right after my one year surgery anniversary (and after a cortizone shot).
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Totally twisted at the 2009 Applefest 1/2 Marathon.

My hip and body feels so much better since the surgery, but I still had a tightness surrounding  my hip and tight adductors, hip flexors, and glutes. Last fall I had lots of Muscle Activation Technique work which has pretty much dealt with strengthening my feet and toes and flattened my toes on the ground again. This was huge for helping my running stride, but I still felt the tightness in my hip.

Last week I got an email from The Ageless Body email list. It referred to a new ebook by Sean Schniederjan called "The Ultimate Hip, Knee, and Ankle Guide for One-Legged Squats." It sounded like a lot of hype, and I have found many ebooks that I have bought to be of limited help, including "The Ageless Body" ebook itself. Now even though, back in 2008 I wrote about pistols (one-legged squats) in this post, they really are not on my radar as for something I can or should be doing, but the email was not just about pistols, but rather imblanced and weak hips.

The email said,

What is the Ultimate Hip, Knee, and Ankle Guide for One Legged Squats?
A 34 page e-book containing a series of corrective strengthening exercises (and one flexibility exercise) aimed at drastically improving mobility and strength so that a person can have very strong and well balanced hips – even to the point of doing one legged squats (more on what that means below).
Well, I know I wanted and was still working on imbalanced hips and weak hips.
Why is hip and leg strength important? 
Hip and leg strength is a sign of vitality and longevity. I quoted Troy Aikman (retired NFL quarterback) in the ad. He said that in football, leg strength goes first and when that goes, everything else starts to go down with it. He had a relatively short career because he didn’t take his leg strength more seriously in my opinion. He and Brett Farve entered the league at around the same time, 1990. Troy retired in 2000 and Brett took a team to the championship game in 2009. If he wanted to, many say Brett could still play in the NFL. Not many people know this, but Brett could squat more than some of the guys twice his size who played on the offensive line. Strong legs=longevity. Now let’s look at a more mundane example.
Hips and legs might be the most important physical quality to have for anti-aging. Here’s what I mean. I work at an estate planning law office during the day. I frequently work with people who are in their 80s, 90s and 100s. I have one client in her 90s who is built like a tank. She can quickly and forcefully get out of a chair without using her arms. She has strong hips. She told me her secret is walking up stairs every day.
I have another client in his 70s. He can’t get out of his chair, I have to lift him in and out of the chair (thankfully I use kettlebells so that isn't a problem like it is for the others in my office). His hips are gone. I don’t know how it happened, but that poor man can no longer move.
I do have a hard time getting out of chairs and that is troubling. From reading more about Sean, he went from being very strong to losing strength in his left hip and they he had to find a way to get that strength back due to his imbalances. I wasn't convinced that I would learn anything from the ebook, but I did not want to give up the opportunity to learn something new, and a lot of what I have learned through the years does not come from the running community, but from the kettlebell-strength community, so I decided to give the ebook a shot.

I have not put up my running mileage from last week, but last Tuesday I ran 7 miles, the next day I got the ebook, did some of the movements (including one in particular that opens up the hips) and ran 7 miles, again, then Thursday I repeated with 7 miles, and still feeling strong and balanced, I ran 10 miles on Friday. That was my second time over 8 miles since the surgery and I felt great the next day too. I took the day off and Sunday ran a 5k. Running fast (in my current condition) makes me sore, so on Monday I got on the treadmill hoping to run 3 miles, but instead because I was feeling balanced, I ran 10 miles again. Whoa! I felt great after this run (except for some developing blisters) and hit the treadmill again on Tuesday. I was wondering if I could run after running 10 miles the previous day. Ever since my surgery, I have gotten weaker on back to back runs. I started out, felt balanced, and did another 10 miler. The biggest problem besides the blisters was dealing with the boredom of 1 1/2 hours on the treadmill. Wednesday, I hit 10 miles again. Thursday, ditto! Friday, well I was tired, and was going to take the day off, but as the day went on I started feeling recuperated again and so I did my fifth 10 miler in a row. That is 50 miles this week and I still have two days to go. I was beyond thrilled to just hit 30 miles two weeks ago. Now, I do know I am not really doing this because it is smart! I am doing this, I guess, because it has been a long time since I could run and not be twisted up and hurting in some way after the run. I run, do a few movements and I am fine. I like the mental aspect of pushing myself. I am an endurance runner, however and I do like tests of endurance. Will I run today and tomorrow, probably. I'd like to see what type of mileage I can hit and I will be so much more mentally strong when I am ready to run more on a weekly basis. I will be cutting the mileage down next week. But, can you believe it? I can train like a marathoner again!

I have been keeping pretty hush-hush about my training this week (don't want to jinx myself), except I  wrote an email to Sean after my first 10 miler telling him how the movements are working for me.

Sean quoted parts of my email in his latest introduction to his ebook:. So this was my response last week that was included.
Thanks for the link to the ebook. I was hesitant about possibly seeing the same old exercises again, but took a chance and ordered it. I have had hip/back issues for years. I am/was a marathon runner. Eventually, I figured out I had a labral tear and had surgery 1 1/2 years ago. I got back to running quickly, but I still had some awful compensations from years of running through the injury. You can see how bad things looked a few years ago in some of these photos taken at a 1/2 marathon where I was so crooked, I don't know how I could run like that (look for red Triad shirt): http://recoveryourstride.blogspot.com/2012/04/bad-stride-following-poor-running-form.html  
I really enjoyed the ebook particularly the emphasis on the relationship between the foot and the hip. I couldn't get PTs or anyone to tell me why my big toe joint wouldn't touch the ground, until I got some Muscle Activation Technique work done this fall to pretty much fix that imbalance. I still had a tightness high up in my adductors I think, pulling my left (operated hip) in tight which left me unstable and limping after my runs. No one could help me on this. I am enjoying the exercises in the ebook, but the one for "creating space in the hips" was the real deal for me. Immediately after doing this move, I felt my hips pop open and since Wednesday, my left hip is so much more balanced over that leg. I had run 7 miles on Tuesday (which would usually mean I couldn't run much the next day as I would normally be limping at that point and getting weaker in the hip), but no, I ran 7 miles the again after doing the stretches, and 7 miles again the next day, and 10 miles today (2nd longest run since the surgery) and I feel great and more stable as I run (I still have a way to go)! This stretch really works for me and I have looked around and read everything I could find trying to relieve that tightness in that hip. I am hoping that things stay this way and I can continue building my strength in that hip.
There are a few things I really liked about the ebook. I like how Sean tied the feet to the hips. That is my belief and something I have been working on. Neither works in isolation! An imbalance in one leads to an imbalance in the other. I also found his movements to be new and simple! The hip opener seems to be the big money shot for me. So much of the tightness around my hip disappeared the first time I did this simple move. Some of the others like using a kettlebell to strengthen the hip flexor sound so easy. Why didn't I think of that? I am working on this one. While I can run now for a longer distance, I still have a hard time lifting up my left leg to put on socks or just to lift it up. That has been going on since the surgery and I have just ignored it, hoping it would go away, or thinking it is part of an impingement still in my hip. Now, I will see if strengthening the hip flexor with this move will help with that problem too!

If you have some imbalance issues with your hips, or problems with your knees, ankles (and I would ad lower-back) then I would strongly recommend this ebook. As you can see it is adding on to all the work I have been doing and pushing my beyond the places where I was stuck. Here is Sean's link to purchasing his ebook. The ebook seems to come and go. It was offline for a week after I first ordered it and it sounds like the newest offer ends on Sunday, so that is why I am doing this post today, rather than on Sunday, when I would have divulged all the running I have been doing since spending only a few minutes each day on the movements in the ebook.

Here is a new video from Sean showing a couple of the movements: including the kick back and the kettlebell one I mentioned earlier. The book goes into more details and shows the hip-opener that has been key to me.




And to all my running friends who might be inclined to call me an idiot for bouncing my mileage up so quickly, please don't. When someone lets a wild animal out of its cage, it likes to run. That is how I feel. The prison that was my hips are being opened up and I can now run! I have to run!

Exceeding Expectations

The last two weeks of running have been fantastic! Let's' just say, I think I have finally turned a corner. It has taken a lot of work beyond the hip surgery. I think the Muscle Activation work last fall was the big key. I knew that  it allowed me to balance my left foot on the ground without the first big toe joint giving way and sitting up in the air and I also knew that true tissue change takes a couple of months, so I was hoping to see some improvements happening even though I haven't been in for any therapy since Novemebr. I also think that the hip exercises I found last week finally pushed me to a place where my hips are in a more balanced and strong position.

Two weeks ago I was thrilled to hit 30 miles for the week. Here are the totals for the last two weeks:

Monday 1/28 0 miles
Tuesday 1/29 7 miles treadmill
Wednesday 1/30 7 miles treadmill (after getting the hip ebook and doing the exercises)
Thursday 1/31 7 miles treadmill
Friday 2/1 10 miles treadmill (2nd longest run since surgery 1 1/2 years ago)
Saturday 0 miles (felt great) Boston Indoor Games
Sunday 4 miles Freeze Your Buns #3 5K (fastest 5k post surgery despite snow on ground by about 10 second)

weekly miles: 35 miles, total miles for year: 111 miles, January total: 97 miles

Monday: 1/4 10 miles treadmill (still sore from race, hoped to do about 3 miles, but kept going)
One of my students from last year saw me stretching in class Tuesday morning and said. "Mr. Hansen, what are you doing?" OK maybe it looked awkward. I said I had run 10 miles the previous day and that was the only second time I did that due to my hip surgery. He said, "Mr. Hansen, You are exceeding expectations!" That is a line I had learned, tell my class to strive for that in all they do, and have it posted front and central in my classroom." I liked how he turned it back on me!
Tuesday: 1/5 10 miles treadmill (again only hoped to do about 3 miles, but kept going)
Wednesday 1/6 10 miles treadmill (by now bloody-due to my right knuckles hitting the control panels every once and awhile-still rotated wrong at times- but something special is happening- I can run and my hip is so much more balanced and my stride is smoothing out).
Thursday 1/7 10 miles treadmill
Friday 1/8 10 miles treadmill (wicked blisters between my toes seems to be the only problem I am having)
Saturday 1/9 11 miles treadmill (was going to take the day off  after lots of shoveling after the blizzard as I was a bit tired, then decided to run a couple of miles- did 10 and 1 more not to be in a rut)
Sunday 1/10 10 miles treadmill (OK held back a bit. I thought I may try 14 miles to also get my longest run in post surgery, but decided not to be greedy and to just enjoy completing a 70 mile week)
RUNNING ON A TREADMILL IS BORING! but it gets easier with practice.
Total miles for the week: 71 miles, Total miles for the year: 182 miles, February totals: 85 miles

And yes, I will back off now, but this week was for my head! Here is what I can report.
Last week was the first time since the mid 1980s that I could run and not be in some type of pain, discomfort, or twisted up in some way after a run (or even if I wasn't running-it made no difference). My hip was fine this week with no limping and both hips are starting to feel quite balanced as I run (still have work to do, but what an improvement). I still lack strength in my hip flexor (lifting my left leg up to put on socks or shoes, but I don't feel that running). I did maybe 5-10 minutes of the hip strengthening movements each day, and rolled out my legs with the Roll Recovery R8 device. This is so helpful and easy for the quads, hamstrings, and it bands. My quads have loosened up a great deal. My Hoka One One shoes are getting worn out and smelly, but they are such a key towards running without damage. They just roll nicely as I run. Over on Slowtwitch there has been a long thread going on about the Hoka One One shoes this week in reply to an article by Dan Empfield calling them, "...the most revolutionary thing to hit running since the waffle." Pro or con, it seems that lots of older long time beat up runners are finding new life running in these over-sized monstrosities. I am one of these. They are also a bit hit in the utlrarunning community. My third pair of Hoka One Ones should look like this, which is a big improvement over the colors on the ones I am wearing now.

OK they still look silly, but I don't care as long as they work for me.

I heard this song on my iPod last Friday when I was doing that first 10 miler on the treadmill. I am quoting words out of context, but these words jumped out at me as I ran and agreed:

"I feel better, now there's nothing wrong ...I got better, I got better, I got strong!"

and I still feel that way! and it feels great!
 






Ron Clarke Documentary


Last night I watched this documentary on the great Australian runner, Ron Clarke. While the film is old, it was just uploaded to youtube. Ron Clarke was considered the premiere runner of his day and he set 17 official world records, but is just as well known for  never winning an Olympic gold medal.

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 This video has some great classic video. Ron Clarke as the young torchbearer at the 1956 Melbourne Olympics. Ron Clarke getting tripped in a race and having the great John Landy stop and help him up before going on to win the race.


And then their is Ron Clarke in the Olympic 10,000 meters running his heart out literally in the elevation of Mexico City trying to stay with the altitude trained Africans. He claims to have nearly died that day and to have suffered heart damage in his efforts. While the interviews with Ron are two decades old, you can hear him talking about things such as the cinder tracks of his day. Heck, I trained on a cinder track in high school! You can also hear his great story of the legendary Emil Zapotek and how Ron finally got an Olympic Gold medal. For those who like to hear about the history of our sport, this is a documentary well worth watching.

Posting Miles and The Millrose Games

After doing 71 miles miles the previous week, I needed a serious cut-back to let the blisters between my toes heal and to let my body recover. I did 24 miles as a recovery week and then got up to 50 miles last week. It is a slow progression, but I appreciate the fact that I am making progress forward.

Monday 1/11-0 miles
Tuesday 1/12-5 miles treadmill
Wednesday 1/13-8 miles outdoors (felt good for a change)
Thursday 1/14-0 miles
Friday 1/15-8 miles outdoors
Saturday 1/16-0 miles
Sunday 1/17-3 miles Freeze Your Buns 4 5K 24:10 on a cold, windy, and slippery day

Total miles for the week: 24 miles: 2013 total 206 miles: February total 109 miles

I skipped two snowshoe races I would have liked to have done both Saturday night and Sunday morning to see if I could improve my time at the 4th Freeze Your Buns race and it almost turned into a snowshoeable run. It was very cold with gusts of wind coupled with a light slushy slippery snow over some of the roads used in the race. In other words, the race was slow and miserable  I got passed by someone in my age group who put about 30-40 yards on my with about 3/4 of a mile to go. Then Bill Newsham ambled by me (while taking it easy). I recall having some good races against Bill in the low 18 minutes a few years ago during another Freeze Your Buns series and so when the footing got better, I decided to try to catch the guy in my age group ahead of me. I used Bill as a slingshot and caught back up to him and then went by him on a dry section of the road and then caught up to the guy in my age group and went by him too. I haven't had much drive (or speed) in any races post surgery, so it was good to get somewhat of a competitive drive back. Bill passed me back and I stayed ahead of the other guy by at least a couple of seconds. That was until I saw the results and they had him beating me in a tie. This is the second race in a row they have me in a tie with someone that was at least 10 yards behind me at the finish. The finish time was slow and the results don't matter, but I worked hard to get ahead of this guy and the results don't reflect that. The good news is that I am starting to feel competitive again! 

Monday: 1/18-10 miles treadmill
Tuesday 1/19-5 miles treadmill
Wednesday 1/20-5 miles treadmill
Thursday 1/21-10  miles treadmill
Friday 1/22-5 miles treadmill
Saturday 1/23-8 miles outdoors
Sunday 1/24-7 miles treadmill

Total miles for the week: 50 miles: 2013 total 256 miles: February total 159 miles

If you didn't get a chance to watch the Millrose Games last week, here are some videos of some very exciting and record setting races. 

Here is another fantastic race by 16 year old Mary Cain finishing second at the 2013 Millrose Games in another high school record. She is not only a super talent, but she is a great racer!



Here is the Millrose men's Wanamaker mile where Lopez Lomong sets a new Millrose record over Matt Centrowitz.



Here is the Millrose 2 mile. Bernard Lagat set the American indoor record and Edward Cheserek broke Gerry Lindgrin's 49 year old high school record.



The men's 600 was supposed to be a race between Nick Symmonds and recent record setter Duane Soloman, but the new American record went to the largely unknown Eric Sowinski. 


Alysia Montano also set an American record in the rarely run 600 meters.






1986 and 1987 Green Mountain Steel-man Triathlon

The Green Mountain Steel-Man Triathlon was a tough half-Ironman event held in Vermont. I completed the race in 1986 and 1987. I even broke my 11 year consecutive Falmouth Road Race streak to compete because I was so heavily into triathlons. The swim was held near a dam. In 1987, if I remember correctly the water was low that as you swam you would touch some plants and mush on the bottom. The bike was as hilly as anything. In 1986 Kenny Souza showed up. Kenny could bike and run with the best triathletes in the world (he was a multiple champion at bike-run events) he just couldn't swim fast. He didn't pass me until a couple of miles into the bike (and I was not much of a swimmer myself) and then he went on to win the race. Before doing the 1986 race, I had seen a photo in a magazine of, I believe, Scott Molina riding his bike down the mountains near Nice, France. He had his belly on the handlebars and his nose just about on top of the front wheel with his butt in the air. I decided to try this position on the long downhills. Luckily the roads were nicely paved as I shot down the mountain. My legs were shaking, but the wind on either side of me kept me stable. I was "floating" past all the other cyclists. At the end of the race, the maximum speed on my bike computer was 62 mph. That was one of the most memorable racing moments I had in triathlon as well as one of the most unsafe!. The run was on dirt roads. I also remember lots of Ben and Jerry's ice cream. Here are a few pictures from the 1986 version of the race. I remember thinking that this race was just as tough (in its own way) as the full Ironman distance Cape Cod Endurance Triathlon.






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Must be near the start of the run as I am carrying my shirt.


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Bike Course Map
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Bike course profile

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run course
1986 Men's results
1 Ken Souza 4:16:25
2 Paul Huddle 4:19:06
3 Steve Fitch 4:20:58
4 Ed Boggess 4:22:49
5 Mark MacGregor 4:23:07

1986 Women's results
1 Beth Nelson 4:44:57
2 Diane Israel 4:53:36
3 Peg Donovan 4:54:06
4 Margie Prevot 4:58:33
5 Wendy Hanisch 5:07:23

my time 4:55:42

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Photo is from a NH triathlon


1987 Men's results
1 Kevin MacKinnon 4:21:33
2 Tom Gallager 4:26:43
3 John O'Connell 4:27:50
4 Lawrence Briggs 4:31:55
5 Frank Corsaro 4:35:51 

1987 Women's results (results are somewhat mixed up on printout)
1 Karen McKeachie 5:02:44
2 Margie Prevot 5:03:23
3 Bonnie Barton 5:09:09 
4 Anne McDonnell 5:11:08
5 Nancy Sirois 5:12:09













16 year old Mary Cain wins the National Indoor Mile Championship

In another amazing race, 16 year old Mary Cain won the Women's Indoor Mile National Championship. This one was far from a speedy race and the only ones that can feel good about such a dawdling pace is the winner. Mary Cain showed tactical savvy, extreme patience, and a belief that she could out-kick all the other competitors in this National Championship race.
For videos of Mary Cain's more quicker races this year go here.

Running to the Limits: Part 1


What happens when a overweight, unhealthy, and non-athletic person decides to test himself to see if he can become a top-notch national class marathoner.  A few years ago, I remember reading about Alex Vero and his quest to make the British Olympic team in the marathon and to go sub 2:20. It was a ridiculous notion, but he set off on his goal. He made a documentary and has just posted part one of the documentary online. He did go from fat to fit and to fast. It is interesting to see the transformation.



Part 2 of Running to the Limits will be placed online at the beginning of April.
The first episode of marathon running documentary Running to the Limits follows the first 18 months of filmmaker Alex Vero's attempt to become an elite marathon runner. The episode also features interviews from Bruce Tulloh, Bill Adcocks and Keith Anderson and lays out the question for the reasons behind the decline in British male marathon running.
I also see Boston Marathon winner interviewed Ron Hill in this first part.






Granite State Snowshoe Championships

Sunday I participated in The Granite State Snowshoe Championships held at Bear Brook State Park in Allenston, New Hampshire. I have only been on my snowshoes 3 times this year: one workout, the Beaver Brook Snowshoe race in January, and then this 10K race. I was excited and nervous to participate. I was excited because I wanted to see if I had made any progress with the large jump in mileage over the past month, plus I love racing on snowshoes. I was nervous because this race was a 10K and I have never raced this far on snowshoes and I know it is a much more intensive sport than just running, in fact I have not raced at any event over 5k since my hip surgery  1 1/2 years ago.

I was happy to have finished the Gate City Strider's Freeze Your Buns fifth and final race last week. I was able to finally break 22 minutes and it was the most comfortable I felt racing in the five race series. I just don't have any speed yet in my running, but the endurance part is coming along. I also won my age group for the series. The two guys ahead of me in points did not show up at the previous race in the cold, snowy, and blustery conditions so I was able to surpass them in points even though I never beat them in any race.

With the sudden increase in mileage and feeling that my body is started to heal from the surgery some trail running and racing and maybe doing a trail marathon this year. I also should do more training on my bikes with a possible return to some type of bike racing this summer. Chris Dunn of the Acidotic Racing Team  welcomed me onto that Acidotic team and so I raced for Acidotic at the Snowshoe Championship race. I am thrilled to be part of a team that participates in and organized multi-sports events and appreciate the motto, "Dare Mighty Things." I am looking for new challenges to keep out of getting into a rut and for some team comradery and friendships with the more hard-core athletes on the Acidotic team.

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Acidotic team before the snowshoe race
photographs courtesy of Gianina Lindsey
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Racers all lined up in a  paceline.
Friday was a snow day in southern New Hampshire, but not as much snow had fallen an hour north of Nashua where the race was to be held. Saturday was a warm sunshiny day, but there was plenty of snow at Bear Brook State Park. I met many new teammates as well as old friends from the past who now race for Acidotic before the race. Nearly 100 snowshoers were lined up for the 10 am start.


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The starting line was very cramped as it was not wide at all and I placed myself in the back half of the pack as I knew the race would get to single track pretty soon. After a frantic start where athletes were trying to get positioning, we very quickly hit the single track. Lines of snowshoe racers started spreading out in front and behind me. I wanted to be sure I was positioned correctly. It is hard to pass other races on single track sections so you could lose a lot of ground quickly if you are behind slower racers and if you start out too aggressively and can't hold on to the racer's pacing ahead of you, you can hold a lot of other racers back as they try to get ahead of you. I was more concerned that my conditioning and lack of speed would have me struggling to keep up. I was wrong and I had positioned myself perfectly.


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As the pace lines meandered through the woods with its ups and downs and corners, I felt very comfortable with the group I was with. After a mile, I wanted to start passing some racers and every once in a while I would make a break around a slowing racer to gain another position. I remembered how exhausted and winded I was at the Beaver Brook race, but the many miles I had put in since then seemed to be paying off as I did not go into oxygen debt. After a couple of miles of single track, I had worked my way nearer to the front of the group and started thinking of pulling ahead to see where the next pack ahead ahead could be. We hit a section of more open area (maybe a field) and I was moving ahead of my pack when all of a sudden I realized my left foot felt funny and I looked down to see my snowshoe had fallen off. I was using a pair of Hoka One Ones (which have a substantial foot plant) so I had gone about 20 feet before I realized that foot was lighter. I had to run back and put on my left-behind showshoe. This also happened to me two times in the Beaver Brook Race. It took a little over a minute to get the snowshoe back on and the whole pack that I had been near the lead of had passed me completely. I counted 10 people who went by me. I quickly got back to running, but I certainly lost a lot of momentum and started worrying that the snowshoe might pull off my shoe again.

It was single track running quickly again before I caught up with the back of the pack so I had to slowly catch up to one person at a time and run behind them for awhile before finding an opportunity to sprint ahead over the deeper ungroomed snow on either side of the trail. Some  racers did move out of the way to let me pass, but it was fun slowly catching one racer at a time.

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At about 4 miles we hit more open snowmobile trails, but the going was harder as the snow was soft from the sun. I was able to catch about 5 more racers before we hit the single track again. I kept waiting to feel fatigued, but I actually felt great and enjoyed racing up and down and around all the trails through the woods. It was a beautiful course and it was like running over a snowy roller coastery path. I found that I was better on the uphills and flats and was more conservative with my hip on the downhills (I still don't trust that hip completely). There were two female racers that would start nipping at my heels on the downhills, but I would gap them on the ups. I eventually got behind Mariano Santengelo with about a mile and 1/2 to go and was comfortable following his pacing to the finish. Of course, I had no idea where the finish was. I started seeing the photographers on the course and figured we were getting near, and then I soon heard cheering. We raced through a downhill section and then into an opening where people were cheering and then the finish banner was about 50 yards ahead. It was a great race and I don't think I have had more fun racing on a snowshoe course of the many races I have raced. This is the also first time I did not fall down during a race, so my hip must be getting stronger, although I had a hard time keeping everything lined up throughout the race.


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You can view many outstanding photographs of the race by Scott Mason and Joe Viger. I saw Scott twice during the race and he was moving into a new position both times and didn't get a photo. Both of there albums are filled with great action shots of the snowshoe race and you can see how much fun you are missing if you haven't tried snowshoe racing. The race winners were Jim Johnson and Kristina Folcik. Snowshoe racing is still an emerging sport and not enough runners and other athletes have caught on, but the fun we have at races reminds me of road racing in the 1970s and triathlons in the 1980s.






Here are my workouts for the past two weeks:

Monday 2/25 15 miles treadmill (longest treadmill run in over 15
years. I did a few 16 milers on a former treadmill)
Tuesday 2/26 5 miles treadmill
Wednesday 2/27 11 miles treadmill
Thursday 2/28 4 miles treadmill (hoped to do 10 to hit 200 miles for the month, but realized I was tired and starting to fight a cold so stopped)
Friday 3/1 0 miles
Saturday 3/2 0 miles
Sunday 3/3 3 miles Freeze Your Buns 5K 21:54 first time under 22 minutes since hip surgery
Total miles week 39 miles
Total miles 2013 295 miles
Total miles January 97 miles
Total miles February 194 miles (doubled January's total)

Monday 3/4 5 miles treadmill
Tuesday 3/5 8 miles roads
Wednesday 3/6 0 miles
Thursday 3/7 10 miles treadmill
Friday 3/8  0 Miles
Saturday 3/9 6 miles Granite State Snowshoe Championships 10K
Sunday 3/10 8 miles roads
total miles week 37 miles
total miles 2013 332 miles

Tim Danielson: After the Mile

Tim Danielson did something that only five American high school runners have ever done and then Tim Danielson did something that no one should ever do. Tim was the second high school runner to ever break 4 minutes in the mile run after the great Jim Ryun became the first.  Later came Marty Liquori, Alan Webb, and most recently Lukas Verzbicus. Tim ran his sub 4 mile on June 11, 1966. He is the least well-known of the five high school prodigies. Just days after Verzbicus broke the 4 minute barrier in 2011, 45 years to the day after Danielson's run, Tim Danielson was arrested for allegedly shooting his ex-wife who still lived in his house. It was a tragic story about the lost glory of youth that culminated with the murder of Ming Qi.

The New York Time just published a lengthy article exploring the life of the relatively unknown and reclusive Tim Danielson called After the Mile. We learn that Tim had recently returned to his alcoholic ways prior to the murder, but also that he began taking an anti-smoking drug called Chantrix which has been linked to causing behaviors that might have resulted in the the murder and his own suicide attempt.  Whatever the cause, Tim is in prison and Ming is dead.

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Jim Ryan (3:55) Tim Danielson (3:59) Marty Liquori (3:59) Alan Webb (3:53.5) at the Footlocker Cross Country Championship Race 12/13/03.
One person quoted often in the story is Ralph Serna, another great high school runner from California in the 1970s. Many years ago, I was selling old running magazines on eBay and Ralph made a few purchases. I knew who he was and we had a few email exchanges. His wife was a Hollywood set designer of some type and she sometimes used the old magazines in some television or movie scenes.

Here is a video of Tim Danielson running a high school mile in 4:07 for a then Californian prep record. I don't intend to highlight the achievements of Tim's career over his obvious failure to control his rage and murder another person, but do I wonder as I look at an old video of this former running star, how he could allow his life to spiral out of control to the point of shooting another human being. This article attempts to explain part of this mystery.

Roadrunner: Massachusetts State Song?

Across the border in Massachesetts, there is an underswell of support to make Jonathan Richman and the Modern Lover's song "Roadrunner" the official state song. They have some heavy opposition with another 1972 classic by Aerosmith in "Dream on". One reason why "Roadrunner" would make a great song for Massachusetts would be its heritage as the place for road racing in America. What? Well there is the Boston Marathon, America's greatest marathon and  the Falmouth Road Race, America's greatest road race. Also, think about Billy Rodgers and Johnny Kelley and a host of other great marathoners, track stars, and distance runners who got there start running on the roads of Massachusetts. I saw this video version of "Roadrunner" a couple of years ago which uses some classic video of some of the great road races from the early 1980s in Boston. I think these are from the 1980/1981 Freedom Trail race, the Boston Milk Run, and the `981 Bonne Bell 10K National Championships for women. I don't see video of the Falmouth Road Race even though it is mentioned on the video upload.



You can see a great dual between Alison Roe and eventual winner Jan Merrill at the Bonne Bell race, Rod Dixon beating Bruce Bickford and Greg Meyer at the 1981 Freedom Trail and George Malley winning the 1982 event. You can also catch glimpses of Bill Rodgers, Patti Catalano, Randy Thomas, Larry Olson, and even a bearded Tom Derderian among all the road racing fanatics of the early 1980s. I don't recall who the blonde headed Athletics Attic guy is who is winning one race. Does anyone know? John Flora, maybe?

This is quite a motivational video and while watching all the clips from these races, you can certainly say that every runner in these races was truly motoring!

Spontaneous Hip Labrum Regrowth after Surgery

Here is an interesting new study that for those who have undergone arthroscopic surgery for a torn hip labrum. It seems after studying 24 patients who have undergone labrum debridement (trimming) that after two years most patients had some degree of regrowth, most to the size of their original labrums. Increasing age of the patients led to a poorer quality of reconstituted labrum. Maybe that is why my hip is feeling better all the time starting at about 1 1/2 years post surgery! It is also interesting because I often hear that there is such a limited blood supply to the labrum that it cannot repair itself on its own prior to surgery, but it seems that it can post surgery .Of course, the simple answer to that is that if there is a bony impingement that needs to be shaved down, the labrum will be constantly irritated, but what if there is no impingement? Might it heal on its own then. I have seen some runners on message boards who have learned to adjust to a torn labrum and still be able to run due to limiting some of their mileage or due to strengthening exercises. I have seen no doctor say that torn labrums can heal on their own without surgery, but maybe there is more to be learned. The study is called Spontaneous Hip Labrum Regrowth After Initial Surgical Débridement and was conducted at Stanford University by Geoffrey D. Abrams, Marc R. Safran MD, and Hassan Sadri MD.

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Here are some cool and colorful photos of my labrum during arthroscopic hip surgery.
The red in the top left photo shows the tear.
The yellow yolky looking stuff is junk that was cleaned out.


Making fun of marathoners

Here is Cousin Sal from Jimmy Kimmel Live at Sunday's Los Angeles Marathon having fun with the thirsty and hungry hoards midpack.



Watch the highlights of the race here, including the guy in blue who sprints at the start to take the lead of the race. For some reason, this is funny every time I see it happen at a major race.




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