Timberline Trail Running Club

The first snow of the year in Portland

2012-01-18T20:13:00.000-08:00

Ran the Wildwood Trail in the snow, attacking some fallen trees along the way.
Some days it's good to be a ninja.

Save Your Ass

2011-12-21T10:40:00.000-08:00

Brooke Oselandph wants to let you know about her new organization, Save Your Ass, aimed at colon cancer prevention. This Saturday, December 24, there will be an inaugural 3-mile running event, informal and free. Meet at the SE Lincoln entrance of Mt. Tabor Park. Free T-shirts that read "Save Your Ass" and "Get a colonoscopy" will be provided to the first 10 people. Save Your Ass, established by those affected by colon cancer, plan on many more events in the future.

For more information, visit the Wost Parade Ever blog.

We Love Team Athena

2011-12-17T11:04:00.000-08:00

Kudos to Keith, the de-facto Team Athena web administrator, who just remodeled their website. A sleek, beautiful design for sleek, beautiful women. You might have seen them training at the Lincoln High track, hammering trails in Forest Park, or crushing dreams at a local race. The club has grown over the years under the leadership of Coach Nikki, and doing quite well. Mollie, you're looking fierce.

Multnomah Falls Trail Run 2012 now available

2011-11-24T21:07:00.000-08:00

Registration is now up for the 2012 Multnomah Falls Trail Run, September 29. The Walk is set for 7:30 and the Race is at 8:30. You can sign up now at active.com.

Meanwhile, December 11, 2011 brings the annual Ho Ho 5K to Cook Park. Rumor has it that hot buttered rum may be available. Plus, January 1, 2012 is the Annual Hangover Run, with a unique addition -- the New Year's Day Beer Mile.

So what is up with all the drinking, and what does it all mean? No one can really say for sure.

"There were some episodes, but I'd rather not talk about them." - Roger Taylor.

Winter triathletes do it in the snow.

2011-11-11T13:19:00.000-08:00

Get your Tri on. The Pine Hollow Tri supports USA Triathlon sanctioned races, and we need more in the Pacific NW.

To get you in the mood to train, the Winter Tri National Championships are a-coming in January to the Gunstock Winter Triathlon in New Hampshire.

Timberline Mt Run August 5, 2012

2011-11-07T15:31:00.000-08:00

Registration is now up for the Timberline Mt Run on active.com.

The Timberline Trail Running Club has taken over the Great NW Mt Run for X-Dog Events, re-Christening it the Timberline Mt Run.

This will be sanctioned by the USATF, and joins the other mountain runs within Oregon's MUT community.

Multnomah Falls Trail Run and Pine Hollow Tri

2011-09-10T07:18:00.000-07:00

The old course in the Gorge is back with the Multnomah Falls Trail Run. This 5.6 mile loop through waterfall country is one of the most perfect race courses you'll ever find: steep enough to be a challenge to race, but short enough to enjoyably walk. Chicken tortilla soup, bagels, Small Town Roasters coffee and Halloween candy await finishers. Win a fifth of McMenamins' finest by wearing the best costume. There's also an after-party that evening you'll not want to miss.

Saturday, October 29, 2011, the Walk starts at 8:00, the Race starts at 9:00. Walkers will earn a finisher ribbon and be listed alphabetically. Racers will compete for 5-year age group ribbons and overall and masters trophies. Overall male and female winners will earn a spot for next year.

More info at the website, or sign up at active.com.

Also, the Pine Hollow Tri is set for June 3, 2012. Sign up now and get $20 off the registration price. First-place age group ribbons for the Sprint Triathlon AND the Pumice Man, in addition to the souvenir finisher wrist bands; participant swim caps; the coveted champion trucker hat for overall male and female Sprint Triathlon winners; hand-crafted medallions for Pumice Man finishers; hand-crafted trophies for overall male and female Pumice Man winners; the traditional too-much-nice-stuff-for-this-small-of-a-race raffle; and a feast of epic proportions. Also, the overall male and female winners of each event will earn a spot for 2013. Camping is not required, but is thoroughly encouraged, and we'll have activity beverages lakeside to make you feel at home.

You can find us here, or zip straight on over to active.com.

Team USA Earns Five Titles at ITU Cross Triathlon Worlds

2011-05-03T15:03:00.000-07:00

EXTREMADURA, Spain - Team USA enjoyed a successful trip to the first-ever ITU Cross Triathlon World Championships on Saturday, April 30, as U.S. athletes captured five world titles and eight total medals in the off-road multisport event.

Topping their respective age group podiums in the 1-kilometer swim, 20-kilometer mountain bike and 6-kilometer cross-country run event were: Kristin Jo Markum (25-29, Tumwater, Wash.), Kathy Hudson (45-49, Highland Village, Texas), Beverly Enslow (50-54, Metamora, Ill.), Brent Peacock (50-54, Jackson, Wyo.) and Katherine Frank (60-64, Santa Cruz, Calif.).

Markum posted the top overall performance by a female age-grouper in the field with a time of 2 hours, 1 minute, 40 seconds. Markum was fourth after the swim but grabbed a lead she would not relinquish with a 1:13:23 bike split.

Hudson captured the 45-49 title by more than eight minutes and was one of just six women to break the 2-hour, 10-minute mark with a time of 2:06:24. Enslow won the 50-54 crown in 2:10:08, while Frank logged a time of 3:01:13 to take the 60-64 age group.

Peacock was more than a minute faster than his closest competitor in the men's 50-54 age group with a time of 1:55:16.

Additionally, Peter Lilley (65-69, Charlotte, N.C.) earned silver, while bronze went to Sue Anne Clark (35-39, Bryn Mawr, Pa.) and Annette MacNiven (50-54, Wainscott, N.Y.).

The Team USA squad in Spain was comprised of 53 athletes ranging in age from 23 to 68 and hailing from all across the United States. The athletes qualified for Team USA, which is comprised of amateur athletes that represent the U.S. at every ITU World Championships, at four different off-road triathlon events in 2010.

Question and answer time with Bryan and Joe

2011-04-02T08:57:00.000-07:00

Here’s the question posted to us:

“The Timberline Trail Running Club’s Pine Hollow Tri on June 5, 2011 is only one week before AA Sport’s Blue Lake Triathlon. If I can do just one event, which one should I do?"

June 5 works for us, and really works for the local venue, so that's how we based the decision. The date of the Blue Lake Triathlon moves around a bit, and there's other fairly large races going on around that time. We're a totally different type of race, though, and of course we don't check ahead with others and plan around them. Jon and Carol of AA Sports are great people, but they're running a business. I'm not saying they don't care about their participants, but admittedly their mode of operation is to get as many athletes into their races as they can.

The venue at Blue Lake is admittedly overcrowded, cold, and drab, but I have a few friends who sometimes do it anyway just to improve their age-group rankings by taking advantage of the hundreds of like-minded and newbie triathletes out there that think if they shave another eight seconds off the bike they can make it to IronMan by the end of the season.

Blue Lake isn't necessarily a bad race, but if you look at the huge photo of Mt Hood in the background of their logo, you'll realize that this isn't the view from Fairview. Blue Lake Park is in a Portland suburb, while Pine Hollow is nestled in the foothills directly east of the mountain and offers a true weekend experience in the country. Blue Lake isn't even sanctioned by USA Triathlon - they just have their own "club ranking system" they call Tri Northwest.

I don't mean to sound as if I'm scolding, as we truly do appreciate feedback. I'm just saying that in my opinion, one race offers something vastly different than the other, and you have to keep in mind why you're involved with the sport, and do what works for you.

- Bryan, RD

I hear you on all of that. The one thing that Blue Lake functions as is a "coming out" party of sorts for everyone in the area; it may be the largest sprint/oly in Oregon, maybe the region (excepting SeaFair) so everybody sees each other.

If you ask me it'd be nicer to do this elsewhere.

In a sense, Alu Man functions a lot like Blue Lake, just an end of season wrap, but vastly superior experience.

I'll be at Pine Hollow obviously, I've outgrown Blue Lake - at some point when you've been around this sport long enough you learn what works and what you like about races; Blue Lake represents nearly everything I dislike about racing: Early wakeup call, crowded course, sub-par course in and of itself, crap scenery - it's pretty anticlimactic at the finish.

Pine Hollow is the opposite of all of that, and the competition gets deeper every year, for example (not counting me) the gal who was just behind me and 2nd OA in the Sprint went to state as a HS athlete in two sports (swim, run), currently running at OSU plus got her pro-card and did the Seafair Tri pro race up in Seattle (which I managed to do last summer). Seafair is way faster then Blue Lake in terms of Comp, especially in the pro wave and she was in the top ten women; that just goes to show what you're getting. The guy who the Pumice Man enduro event finishes in the top ten minimum around the area too.

There you go, build it and they will come. This event is probably the best grass roots on-road tri in the state, on par with Whiskey Dick in Ellensburg & Alu Man in The Dalles.

- Joe T (2010 Pine Hollow Tri Champion)

The Dogumentary Part Three

2011-03-09T13:50:00.000-08:00

Success is the scent of wet socks and pizza.

X-Dog Events opened the year with the oldest and largest snowshoe race in the northwest, the White River Snowshoe. Over 200 participants ran up the canyon and stomped among the snowy drifts while hesitant snowmen looked on. The pre-race event on Saturday at the mountain cabin included a lush run along the river, Bad Ass cooking his celebrated split pea soup, and cold beverages in the hot tub.

Run Wild Adventures kicked off 2011 with their mid-season Mission Trail Challenge. Mud was the predominant element. Slick, flat mud, the same type of clay that lingers around Hagg Lake. But, mud was not an element for this year's Buck Mt Mudslinger, as the trail was covered in 2 to 14 inches of snow.

Then, it was off to Hawaii for the X-Dog Crew while they worked on a secret project and planned the rest of the 2011 race season.

Craft Brewers Alliance, Inc. is a federation of four breweries that came together to share resources. To beer drinkers, they are Portland's Widmer, Seattle's Red Hook, Chicago's Goose Island, and Hawaii's Kona Brewing. Separately, they are strong companies with great products. Together, they are even more formidable, with a niche uniquely suited in this competitive market.

What does this have to do with the local running scene? Well, X Dog Events has announced that Red Hook is their new beer sponsor for the year. So, while the X Dog crew was in Oahu, they drank Red Hook in celebration of their newly acquired partnership. And, it also seemed right to consume a few bottles of Kona. After all, we're one big happy family.

The Dogumentary Part Two

2011-03-09T12:39:00.000-08:00

Metal nipples. That's what we were looking for. They were a kind of bolt connector that screwed into the fasteners on the particle board so that the attached piping could support the finish line flags. And, the other side of the course still had to be marked, from the road down to the park. There were enough volunteers, though, and we had plenty of time.

Eventually, everything got done. Or, enough got done that needed to be done before the race started. Someone found the metal nipples, and they were screwed in place. And the sun was out, although it was a few degrees around icy, and everyone was happy.

At the Ho Ho 5K in Tigard, there were costumes, festivity, and prizes: some wonderful, and some wonderfully odd. Amanda was going to put on the Santa costume, but someone relayed the information to her that it probably hadn't been washed in a while, and so Todd stepped in with magical courage and became Santa Claus. Just so the Dream could keep on living.

Then it was Christmas, the end of a year, and the beginning of a new one. The Purge and Splurge 30+ miles: the length of the Wildwood Trail, on December 31, followed by New Year's Eve. Then the Hangover Run January 1, and the Y2K.XI on January 2. The rest of the year lies ahead, but there's still plenty of winter left. Check out the newly revised Calendar, where you can find info on all the best races.

It's cold out there, so get out and enjoy it while you can. It only takes about five minutes for me to warm up, and then I'm thinking about the trip to Hawaii with the Crew planned at the end of February. The days are already getting longer, and as soon as winter is about over, it will be gone.

Question and answer time with Bryan and Joe

2011-01-06T21:37:00.000-08:00

Here’s the question posted to us:

“The Timberline Trail Running Club’s Pine Hollow Tri on June 5, 2011 is only one week before AA Sport’s Blue Lake Triathlon. If I can do just one event, which one should I do?"

- Bryan, RD

If you ask me it'd be nicer to do this elsewhere.

In a sense, Alu Man functions a lot like Blue Lake, just an end of season wrap, but vastly superior experience.

There you go, build it and they will come. This event is probably the best grass roots on-road tri in the state, on par with Whiskey Dick in Ellensburg & Alu Man in The Dalles.

- Joe T (2010 Pine Hollow Tri Champion)

10.07 miles

2011-01-05T18:41:00.000-08:00

I just put Baby in a corner.

10.34 miles

2011-01-04T20:41:00.000-08:00

Chasing the sun. Plush

10.34 miles

2011-01-03T17:10:00.000-08:00

Time is running out.

10.5 miles

2011-01-02T17:49:00.000-08:00

From the road, I could see people walking out into the parking lot of the First Church of the Damned. They looked disappointed.

10.34 miles

2011-01-01T17:40:00.001-08:00

A woman on the trail, a fellow runner who followed me a bit after her path merged into mine, asked if I would greet every single person and animal I passed so as not to scare them. I laughed.

The Dogumentary, Part One

2010-12-29T09:21:00.000-08:00

This is the making of the documentary of X-Dog Events and friends. The 2011 year actually starts at the end of 2010, with the Holiday Party held Friday at the Eastbank Saloon, just down the street from Next Adventure. The main story here is the relationship between X-Dog and Next Adventure via Dave King, known to the Next Adventure gang as Thumper, and the X-Dog crew simply as Mascot. This was, after all, the Year of the Mascot at Kevin's Cup XIX.

The Mascot image has become an actual icon: terry cloth head band, wide retro shades, and long strands of dark hair flowing down his shoulders, framing a full, longish beard below a mischievous grin. A slightly defiant cigarette hangs from his lip, and one hand holds a can of Budweiser plucked from his beer belt holster. Ringed tube socks, denim cut-off shorts, and a Next Adventure t-shirt, neatly clipped to expose his navel and surrounding fuzz, complete the ensemble. Even now, everyone wants a t-shirt, hoodie or handkerchief printed with Mascot's dazzling image.

Mascot himself, in persona, was at the gathering, of course, and was among several X-Dog supporters and volunteers to earn rewards for their year-long efforts. The festivities included a large screen filled with a video made by Smoov showcasing clips of every event so far this year. The film was excessively entertaining, and provoked the sound-bite of the evening:

"That little blond kid is the one that puked on my shoe when he came across the finish line," Geneiva said. "Normally I get to feel up the people that come across the finish line, but that guy I wasn't going to feel up. His vom was enough."

A little too young?

"They're hardly ever too young for me, quite frankly. The younger, the more vigorous."

After more beer and food, we met a new Teirlynck, a MacTeirlynck, who is supposedly an Yves 2.0. As Borat would say, "Very nice!"

And then, it was morning, driving down to Shelburg Falls, just north of Lyons, Oregon, the freeway crowded with flagged SUVs anticipating the Civil War game. Gary, Shandi, and the rest of the Run Wild Adventure crew did an amazing job at this hilly forest trail run. With over 200 participants and some very talented runners, it was a great success, with coffee, beer, chili, and hand-made awards.

Also, their wilderness-worn red van, bedecked with Montrail and Mountain Hardware stickers, was hooked up to a brand-new trailer. This was their first outing in it, and it worked well, although they haven't yet built shelves or storage racks for the inside. Kevin Foreman, however, spent the rest of the weekend in central Oregon working with Super Doug planning and crafting the plans for the interior of his new trailer, which will basically be the Short Bus 2.0. This is only a rumor, but there may be a Kegeratorbuilt in that could be piped into taps accessible from outside.

Speaking of tailgating, the Ducks mopped up the Beavers with a win 37 to 20, keeping their #2 spot and a chance to beat #1 ranked Auburn at the National Collegiate Super Bowl.

For all the best races in 2011, check out the newly reformatted and updated Portland Runner Race Calendar that's been serving the Interwebs since 2001.

The Ironman Brand

2010-12-06T21:06:00.000-08:00

Ironman started publishing its Lava Magazine in the summer of 2010, and is planning to go bi-monthly in 2011 and monthly in 2012. Covering the entirety of the triathlon sport, it will compete directly with Inside Triathlon and Triathlete Magazine, both now owned by the Competitor Group, as well as the nation's largest triathlete magazine, USA Triathlon's USA Triathlon Life. That's a lot of triathlon.

Because of the popularity of the sport and an increased participation in endurance activities, the Ironman brand has been able to keep itself apart from USA Triathlon, the official governing body of triathlon in the US. This often results in the two entities competing for sponsors and recognition, and this, in part, has led to the formation of Triathlon America, as announced in late October.

There's a write-up on Slowtwitch.com which explains that since USA Triathlon is owned by members and represents triathlon consumers, Triathlon America is needed to act as an industry standard to give businesses a voice. This is true, but it also reflects the trend among weekend athletes who would never dream of making the Olympics or even a world or national age-group competition, yet can't let go of the possibility of one day racing in Kona.

The Competitor Group, also a part of the Triathlon America organization, is also evolving with the industry. They're now primarily focused on their own events, which include their 17 big city Rock 'n' Roll Marathons, mostly purchased over the past few years by their Elite Racing division. They also promote their Muddy Buddy series (an off-road tandem run / bike relay,) and their TriRock series (basically a rock and roll triathlon.) They also own Velo News, geared for track, cyclecross, and other competitive cyclers, and Singletrack.com, which is designed for mountain bikers.

The Competitor Magazine, which has appeared in Portland and Seattle as Competitor NW, is now marketed primarily toward runners, and hopes to compete with Runners World. Competitor in this area will likewise be competing more directly withRacecenter Northwest, who shapes their content to promote their own (AA Sports) events, which are chiefly running and triathlon. Meanwhile, Seatlle-based Outdoors NW continues to cover the general outdoor recreational market since it evolved from Sports Etc back in 2004, having grown from a cycling publication into multi-sport.

I thought this email was interesting

2010-10-28T00:31:00.001-07:00

Here's a mass marketing (spam) firm trying to sell a leash that controls your dog when you can't. And, it's specifically being marketed to runners who run with their dogs (they can't control) around other runners and walkers. Is this something we would want to encourage?

With all the dog parks in Portland, why not visit one of those leash-free zones and let your dog roam? Or, if running with your dog is too much physical stress, take your dog for a proper walk, and then give yourself a proper run. Are people really so lazy that they have to combine the two? I mean, if it works for you, great. But if it's too much trouble, maybe you should trade it in for a cat or a hamster.

In any case, I thought this little exchange was fun. Also, I visited the site, and my computer detected malware, so I did not proceed in. That's too bad, because they could have gotten some free exposure. Anyway, here you go:

(From Allison):
Heading out on a run with your dog could very well be the best part of your day- that is unless your dog pulls incessantly against the leash. It's difficult to enjoy even a short run if your dog is struggling and straining against the leash and collar, and it can become quite hazardous if you're around other walkers/runners and can't control and command your dog to heal.

It's from precisely this type of situation that our leash product was developed. Now walking your dog isn't a hassle but rather a simple exercise, one without a struggle and one that doesn't involve the words "choke chain". The leash seeks to eliminate the strain dogs put on themselves and their owners by providing two disciplinary actions: first, a beep if the dog pulls too hard letting the dog know that he or she is not to continue pulling and second an uncomfortable but completely safe correction stimulus similar to those used in yard containment systems. Most dogs learn not to continue pulling after hearing the beep once and do not receive the correction stimulus after only a couple uses.

It is the perfect solution for runners who have never before been able to take their dogs running! It's been approved by veterinarians and satisfied owners alike and could prove to be a critical foundation for pet owners and their furry friends in the future.

Please let me know if you are interested in learning more. I would love to coordinate a product sample, images or interview requests. This is a great new product that runners who own dogs will love!

(My Response): Dear Allison,
This sounds remarkably great. Can you send me a sample leash that I can try out on the neighbor's dog when I house sit? I usually like to jog at a slightly faster pace, and sometimes little Pugsy gets distracted and wants to sniff bushes, or acts like he's "tired" and can't keep up. I do want to make sure, though, that the electric charge isn't powerful enough to do any real damage, or cause Pugsy to lose function of his bowels, since that might be messy to clean. Also, if the shock is just a light tapping, similar to what you would find with an electric stim. device at the chiropractor's, could it be the sort of thing that me and my girlfriend could experiment with? Thank you in advance!

Reporting Live From the Women's Locker Room

2010-10-14T12:45:00.000-07:00

I'm reporting to you live from the women's locker room. The big game starts in a few hours, and I'm here to interview some of Oregon's best athletes, the University of Oregon Cheerleaders.

Cheerleading has been an official sport at the University of Oregon since 2008, when they were officially added to the athletic department. That same year the wrestling program was cancelled, in part to make room for cheerleading, and to reinstate baseball. Cheerleaders are now athletes that can earn athletic scholarships. The University of Oregon is proud of their cheerleading team, which is the first in the nation to become bona fide athletes.

And why am I here, in the women's locker room? Because technically I'm a sports reporter, and this is where I need to be to get my story. And the Association for Women in Sports Media backs me up on this. Amy Moritz, the Vice President / President Elect of the AWSM, is a sports reporter for the Buffalo News, and she explains that she goes into the locker room because "that's where the people I need to interview are located." I couldn't have said it better.

Amy Moritz, an accomplished triathlete, has had some additional press time ever since Ines Sainz, sports reporter for the Mexican TV Azteca channel and self-titled "hottest sports reporter in Mexico" spent some time on the field during a New York Jets training session.

At left is the outfit Ines Sainz wore while interviewing the NY Jets. At right is one of the many publicity photos from the website of her employer, Azteca TV.

"I am dying of embarrassment," Twittered Ines Sainz as she stood in a men's locker room for the first time. "I'm in the Jets' locker room waiting for Mark Sanchez and trying not to look anywhere!!! I see the eyes look at me, and they start to whistle and make jokes, and I notice this about me."

Ines Sainz, a former Miss Universe contestant, never complained about the attention she received. But, when the Association for Women in Sports Media found out about the Tweet, they contacted the NFL to investigate possible sexual harassment. NFL officials could not comment on whether sexual harassment actually took place, but they were able to state that Ines Sainz was, in fact, sexy, and thereupon ordered the NY Jets football team to take part in sensitivity training.

NY Jets owner Woody Johnson showed concern. Others showed concern that the owner of the NY Jets is named Woody Johnson.

Wendy Murphy, a women's rights advocate and former NFL cheerleader, said, "It doesn't matter if she was wearing skin-tight jeans or see-through lingerie. "

Indeed. We need more journalists, in my opinion, who wear see-through lingerie. I, myself, often wear a Speedo when I interview athletes. I'm wearing a Speedo now, waiting for the Oregon cheerleaders to return to their dressing room so I can ask them the important questions.

Misson Accomplished

2010-10-04T00:11:00.001-07:00

COLORADO SPRINGS, Colo. - For the first time ever, multisport fans can watch the United States' top triathletes take aim at a national title when VERSUS televises the 2010 USA Triathlon Elite National Championship on Thursday, Oct. 14, from 4-6 p.m. EDT.

The September 25 event in Tuscaloosa, Ala., will be aired via tape-delay on the sports cable network and will feature nearly 70 top men's and women's American triathletes. Veteran Olympic and Tour de France broadcaster Craig Hummer will call the action, while 2004 U.S. Olympic triathlete Barb Lindquist will report directly from the course.

In other news, Rob Dougan illustrates how to get big. No seals were harmed during the making of this video, although a dolphin did attack a killer whale. The killer whale is recovering nicely, and the dolphin was not available for comment. Meanwhile, Rufus the Bobcat pwned Brutus Buckeye as the result of a year-long plan of mascot domination. Mission Accomplished.

Also, Zooey Deschanel and Katy Perry are reportedly not the same person, and the great Warren Finke likes Def Leppard.

Speaking of stuff that's really sweet, the Oregon Road Runners Club is hosting their first-ever race director workshop. Saturday, November 6, 2010, it presents the basics of putting on a running event. Find out what you need to know in time to put on events in the spring or summer of 2011.

The workshop will be held at the ORRC office, located at 4640 SW Western Ave., Beaverton, OR 97005, from 9am to 4pm, and lunch is included. The total price for the all-day workshop, inlcuding lunch, is $30. You also get a notebook and thumb-drive with all the information presented during the workshop to take with you after you are done.

If you are interested in attending this one-day workshop, you can register atwww.signmeup.com/71752 or by clinking the link at www.orrc.net. The deadline to register is Friday, October 29, 2010. Any questions, contact Julia or Tracy Reisinger at orrc@orrc.net.

Stroopwafels

2010-09-26T07:36:00.000-07:00

I'll start with a plug for Garmin, and follow with a complaint. You see, Garmin has this really nifty feature that allows you to upload your info from your GPS device straight into their website. Pretty cool, right? However, one problem is that it only works with certain browsers such as Internet Explorer or Firefox, but not Google Chrome. So their maps are powered by Google, but their browsers aren't. I think they need to upgrade that.

But, that's my only complaint. Since you can post a run in, say, Portland, you can also connect to a friend in, say, San Diego, and compare data. Of course, if I'm comparing run data with my friend Clarence, of Laces Running Company, the discussion will most likely degenerate into an argument over whether On the Edge was the best running movie or worst running movie ever.

Basically, it's the Showgirls of running. There are highs and lows that articulate the sport, but the lack of a cohesive plot quashes its own efforts. There is an aura of romanticism in such a movie. For example, one of the reasons Rocky was so good is because it was based on a real story. Here you have realism, especially with an unexplainably nude Pam Grier, but no story.

There are a couple of true underdog stories that come to mind, such as Kathrine Switzer's successful Boston Marathon finish (after a race official tried to physically push her out of the race), and of course Alberto Salazar'striumphant return to running at the age of 36 by winning the Comrades.

Over the Edge, however, falls short in comparison. Oh sure, there's some helpful running tips in there. But it doesn't even have the character depth or plot development of some sports-oriented comedies such as Blades of Glory, Semi-Pro, or Talladega Nights. On the Edge is funny on an existential level, but of course not on purpose.

One thing is clear. Quentin Tarantino needs to remake this film. If Pam Grier doesn't want to reprise her role, I'm sure Aisha Tyler would do it. Most importantly, Bruce Dern's protagonist should be played by Will Ferrell. We need someone to jump on this, give Will and Quentin a call, and make it happen. How about Runners World's Bart Yasso?

Barbecued Brisket

2010-08-31T13:59:00.000-07:00

I rinsed peanut butter out of its jar and set it by the curb, knowing it will go to some nice family who doesn't have a jar. Somewhere, a young lad in Chad looks skyward, scanning the sky for a Coke bottle.

It was last weekend at a friend's barbeque - he and his family are not on Facebook, so I'm free to openly talk about them - and Korean permeated half the conversation on the patio deck as their pastor animatedly and delightedly explained how Jesus was coming "soon" to a few of their co-congregates, who were looking on with interest muted with the concern that such an arrival may require mandatory attendance, as none of them were dressed for such a WWE event.

Kelly, our hostess, apologized for the sermon the rest of us couldn't make out, and explained that they were looking for a new church - perhaps one with a chief clergyman who spoke English. Her husband shrugged wanly, hoping I wouldn't notice the Homerian twinkle in his eye. (And by Homerian, I meanSimpson, not the other guy.) It was a beautiful plan - if your stone temple pilot spoke a language you didn't understand, you didn't really have to attend, and you could focus on more prosperous activities like fishing or perfecting the smoked brisket.

Anyway, the rest of us who were largely conversing in English discussed the problems with having money and not having money at present in America. That is, once the tide of problems involving employment and real estate had been dammed, and there are those who are fortunate enough to have any cash left over, where does one invest it?

My suggestion was Brazil, Mexico, and India. Rather, companies in Brazil, Mexico, and India that are working with American companies. That's where the new growth will be, in American finance, marketing and technology in relation to Mexican, Brazilian, and Indian manufacturing and communications.

Of course, that's just a hunch. You'll have to do the research yourself. But, what I can guarantee is $20 off a registration fee from now until the end of September when you sign up for the Pine Hollow Tri (June 5, 2011.)

And $20 -- well, that can almost buy you a fifth. You'll just have to return a few more bottles.

Sign up before October 2010 for the 2011 Pine Hollow Tri and save $20 with our Special Summer Early Registration now available through active.com.

Sign up now for 2011 Pine Hollow Tri

2010-08-23T21:24:00.000-07:00

This Save $20 Special is brought to you by Triathlete Speak:

I'm ten carbs over the amino di0 for my weight-ratio. Any others who snack occasionally seven times daily? I have to retro my salt intake and increase D-Ribose and Co-Enzyme Q10 to improve my ATP, and match my magnesium to counter calcium supplements. Get up on the Ski-Do!

www.pinehollowtri.com Sign up at active.com

Special Summer Registration Fees for Pine Hollow

2010-07-29T16:35:00.000-07:00

Special Summer Registration Fees by September 30, 2010:

$30 for the Sprint Triathlon, and $40 for the Pumice Man.

($10 cheaper for Annual USAT members.)

That's a $20 discount ($10 before October 2010, and another $10 before April 2011.)

Next year will be epic. Don't miss out.

Save Physical Ed, or throw it out, with the rest of Public Education?

2010-06-30T13:50:00.000-07:00

You may have heard that the Portland School Board could cut physical education classes in an attempt to balance their budget by voting to approve Superintendent Carole Smith's proposal next month.*

I'll get the obvious out of the way, first: this is a ploy. This is what politicians and bureaucrats do - it's part of their job to trick the public into voting in more money each year. When students, parents, teachers, celebrities and, yes, even scientists, become concerned by such cut-backs that could seriously undermine "the future of our children," those prone to rally will take up their megaphones, and those prone to cave in will eventually cave. The money will come from somewhere - either through taxes, private donation, or both.

Those who want to save physical education are, of course, correct in that physical education is the most important element of education. Physical education - the primal process of learning physical movement and how to interact with other people, builds the mental and emotional foundation upon which all other arts and sciences can be taught. Those who are physically active, especially early on, are more efficient at learning than those who are not.

Exercise and fitness is the number one key to health, wellness and happiness, and the lack thereof leads to excessive physical, mental and emotional disease. No wonder we have such a problem with health care. When average Americans stop exercising - or, never start exercising, their bodies start to age early and spoil. They get aches and pains, and, without an athletic mentality, they are reduced to taking prescription drugs to ease the pain of living, which sets them off on a costly downward spiral. Nice.

But, Carole Smith has unsuspectingly proved a point - Portland Public Schools are terrible at teaching physical education. The Save Portland PE Coalition claims that "in Portland, nearly one in four children are overweight or obese." Yep. So, why give more money to a system that doesn't work? Everyone knows that PE teachers don't actually teach anything - they don't have time to do anything but baby-sit. If a kid is overweight or seen as not athletically gifted, they get a pass, and don't have to do any work. Those that are seen as athletically gifted get recruited by sports teams. PE is basically just a recess, nothing more.

Ironically, Drew Mahalic of Oregon Sports Authority makes this point while trying to justify saving PE. "It's a question of social justice: Disadvantaged children are the ones who suffer the most. They're the ones who don't get any (regular supervised physical activity) at all." Right. Those who can afford the high-priced and privately-funded extra-curricular sports can provide an adequate physical education for their children. Those who have to rely on public education get nothing.

Among the supporters of the Save Portland PE movement is Nike and the Portland Trail Blazers. Both of these organizations have given a lot to the community for many years. These private organizations are actually really good at helping youth and teaching physical education; their programs have actually made a difference in people's lives. Portland Public Schools, on the other hand, is a joke. Everyone is guaranteed an education, but not a very good one.

*Check out these stories on katu.com, koinlocal6.com, kgw.com, and Oregonlive.com

Pine Hollow Tri 2010 Great Success Happiness

2010-06-24T17:10:00.000-07:00

Congratulations to all our participants at the Pine Hollow Sprint Triathlon and Pumice Man, and many thanks to our sponsors and crew!

It was a fairly competitive race this year, doubly so with the addition of the Aussie Double Pumice Man. In addition to the Greater Portland Area, we had triathletes in from Salem, Sisters, The Dalles, Hood River, Madras, Sandy, and Bend. Also, parts of Washington were represented, as well as Idaho, Colorado, and even Australia.

The camping and weekend festivities were bigger than ever, and we're already planning for next year. Special thanks goes out to Portland Running Company, Cyclepath, I.C.E. Bands Northwest, USA Triathlon, Anglers' Restaurant, Pine Hollow Lakeside Resort, and the First Responders.

And yes, we do have the video of the guy who lost his swimsuit, but we won't post it online because...what happens in Wamic stays in Wamic.

Check out all the great photos here: SmugMug

Competitor Northwest Shares the Love

2010-05-21T17:36:00.000-07:00

Props goes out to Competitor Northwest Magazine for their focus on our local area, including coverage of the Pine Hollow Tri. Greg Pressler wrote a great article in the May edition on triathlon training for your Sophomore Season, and Editor Megan McMorris included a couple Pine Hollow Tri photos taken by lens enthusiast Scott McMullen. Nicely done!

What To Expect at the Pine Hollow Tri June 13

2010-03-01T11:32:00.000-08:00

Cory: Sounds intriguing. Do you recommend the sprint or the Pumice Man? Can I be guaranteed that Joe will wear a Tankini? Or at least a Speedo.

Bryan: Hey Larvik. Personally, I would just do the sprint tri, but that's mostly because I suck at swimming and cycling. I literally swim faster with my head out of the water, and my only bike is a mountain bike with knobby wheels.

But, for someone who's done a sprint and wants a little more, I'd go for the Pumice Man. There will be less competition in the Pumice, so there's a good chance you'll win something, and you get a killer Pumice Man trophy.

Joe just signed up for the Shamrock 8k, and he's going to wear his devil horns with his Speedo and green body paint, so he apparently hasn't yet outgrown his talent for exhibition. He's co-directed / officiated the Pine Hollow Tri several times, but this will be his first year racing it, so although I can't guarantee anything, I expect a good show.

www.pinehollowtri.com

Maverick Racing Series

2010-01-13T11:10:00.000-08:00

The Series is a partnership between the Timberline Trail Running Club’s Pine Hollow Triathlon and X-Dog Events. The two groups have a history of joining forces due to the physical proximity of the Mt Hood Scramble and the Pine Hollow Tri, which is just east via White River Road / Hwy 48.

This year, we’ve decided to create a Series which involves entry into either of the Pine Hollow races (the Sprint Triathlon or the Pumice Man), plus two of the three of the following X-Dog races: the White River Snowshoe (8k or 4K), the Dirty Du (or the Dirt Dash), or the Havoc at the Hideout. Simply email them at timberlinetrail@gmail to let them know if you want to sign up for the Series, and they’ll keep your name on file. When you sign up for each race individually, they’ll cross-reference each name on file, and the overall top scoring male and female will win an epic trophy.

All races are available for signup on active.com - more info on each race can be found at

www.pinehollowtri.com and www.xdogevents.com

Merry Xmas!

2009-12-25T10:24:00.000-08:00

Registration is now open for the Pine Hollow Sprint Triathlon and Pumice Man Aussie Double, June 13, 2010. Sign up now for the low price before it sells out.

The Half Marathon is making a second comeback. In 2006, Race Director Richard Maher discussed having a half marathon along with the full marathon in Eugene. Portland Marathon Race Director Les Smith was against it for Portland, as he felt a half marathon event would subtract from the main full marathon. In 2007, '08, and '09, however, the Eugene Marathon ran contiguously with the Eugene Half Marathon, and with great success. Apparently, such success is of the essence to be duplicated, as the Portland Marathon is following suit. In 10-10-2010, the Portland Marathon's Inaugural Half will be held in conjunciton with the Portland Full Marathon.

Meanwhile, the Eugene Marathon is enjoying a slight change of course, finishing on the historic track at Hayward Field. "It has been a goal of ours since the initial planning in 2005 to finish on Hayward Field," said R.D. Richard Maher, "We feel this is going to make it an even more momentous experience for the participants." Indeed - open up those green gates.

And, along with the Half Marathon on May 2, 2010, that runs in conjunction with the Eugene Marathon, the same group putting on this event are adding another half marathon, to be held in Eugene on September 5, 2010. "We want to have the best schwag for our runners and walkers of any event in the Northwest," said R.D. (and two time Olympian) Nicole Teter. "Stylish gifts, champagne and a spa at the finish line." The Eugene Women's Half Marathonstarts in downtown Eugene and finishes at the 5th Street Market. Finishers will be greeted with wine tasting, chocolates, a yoga studio, and a Gervais Spa experience.

Speaking of Half Marathons with Girl Power, the Tenth Annual Helvetia Half Marathon, June 12, 2010, is now available for sign-up, and is limited to 5,000 participants. The women's-only Hippie Chick Half is sold out for 2010.

ORRC held Oregon's Premiere 100 Miler September 26-27, 2009, the Hundred in the 'Hood. It was met with great success, but the race committee has decided to forgo another round in 2010 in order to focus on their other great success, the 50-Mile PCT Ultra. However, another 100-Mile race will soon open up in Oregon, if you are so inclined. Hal Koerner of Rogue Valley Runners, who runs the Lithia Loop Marathon, (the 2009 USATF Marathon Trail Championship), will soon bring forth a new 100-Miler, the Pine to Palm 100 Mile Endurance Run, on the weekend of September 18, 2010.

The ORRC is gearing up for it's Annual Run, the Y2KX, featuring a 10K run / walk and a 20.10K run on Sunday, January 3. This gives you plenty of time to sleep in on the first and second days of the year. Also, renew your membership, or sign up for a new membership, and receive a reflective vest.

Kat's Wildwood Birthday Run

2009-12-13T15:29:00.000-08:00

This was a great way to kick off a Xmas party marathon weekend. I was attending the Xdog Ho Ho run on Sunday, so a long, easy trail Saturday morning was perfect. Kat ran the 30.02 miles to celebrate her birthday, and many of us joined her for different parts of that expedition. My part was around 16 was, which was perfect. At the end, Kat gave us all some of her homemade peppermint bark, and then we convened at the Stepping Stone Cafe for some man-cakes and other brunch items.

That's What She Said

2009-10-21T12:02:00.000-07:00

This was a nice exchange, and she was a good sport, so I figured I'd publish it in its entirety.

She Said:

Hi Bryan,

Every runner knows that an MP3 player plus adrenaline-pumping tunes are essential to get that speed up and endurance flowing on any run! But when you have to stop and fuss with those pesky earbuds that keep on falling out, you’re wasting precious minutes on your time!

Introducing GROOVE hanger buds by 2XL (http://www.2xl.com/groove.html), the ultimate headphones in comfort and convenience for runners. These headphones offer non-slip adjustable grips that wrap around your ears to ensure they WILL NOT BUDGE during high intensity movements or runs. Not only that, they are offered in a variety of seven colors and unique designs…why not add a little style to those runs?

Additional features include:
• Stellar sound quality and acoustic range
• Affordable pricing – $14.99
• Adjustable grips
• A variety of colors and designs
• Non-insert in ear canals, to hear surrounding traffic or warnings

Groove by 2XL is available in select stores nationwide, as well as online at www.2XL.com. Any interest in more pictures, information or a sample set to try for yourself?

Cheers! - L.

I Said:

Yes, every runner knows that adrenaline-pumping tunes are essential to get that speed up and endurance flowing - that endurance won't flow by itself. It's great to hear that these earphones have a non-slip grip, but what we really need are those properties applied to prophylactics. Do you have condoms available in seven colors and unique designs that are designed with the ultimate comfort and convenience to ensure that they will not budge during high intensity movements?

Then She Said:

Well that definitely made me do a double take…for a second there I thought I had mixed your email with an editor at Hustler or Playboy. Perhaps the best response I have received working in PR…props.

Unfortunately, I cannot help you with condom product now…but the good news is, we plan to roll out some Trojan product for Q1 and are expecting big things…I’ll make sure to you add you to our gear review list. J

But seriously, I would love to send you some headphones…even if you choose not use them editorially. Thank you for giving me some much needed laughs today! - L.

Trail Shoe Review Redux

2009-10-18T17:28:00.001-07:00

With the news that the Portland-based boot company Danner / LaCrosse has recently purchased Portland-based END, the Environmentally Neutral shoe company, adding to Keen,Montrail / Columbia Sportswear, and other shoe companies in the area, I wondered how the trail running shoe market has been expanding.
Apparently, the trail running shoe market has been expanding exponentially. The increasing popularity in mountain / ultra / trail running and racing has impacted the shoe industry to the point that there are now no less than sixty (60) companies that design and market trail running shoes. A trip to a sporting goods store revealed trail shoe brands such as Coleman (the people who make stoves and coolers), BearPaw, Hi-Tec, Itasca, Nevados, Ocean Pacific, Wrangler, Outdoor Gear, and Denali "hiking boots" (which look like running shoes and not boots at all.) I decided to try out a few shoes recommended by local running stores, and report on those that gave the best performance.
Nike shoes based on Kenny Moore's prototypes usually fit me, since we have similar feet. However, Nike is apparently no longer creating trail-specific shoes. Their Kyotee is no longer being made, and the designer who made that now works for Montrail. Nike had a Trail S+, which is a trail version of a Zoom Elite or Pegasus, but they cancelled that. The adidasSupernova Trail was comparable to the Kyotee as an all-around trail shoe, but their latest version has too much cushion. Their new Supernova Riot, however, is about the best fit around. It's very light, and has a great design - not too much support, and not too little. These would be great for training or racing.
A close second would be the Montrail Streak. In the past, many of Montrail's shoes have felt just a bit clunky, as the extra sturdiness is important when hiking or climbing with a pack or lots of gear. Now, along with lots of hybrid shoes, Montrail has shoes focused specifically for running, where the heel fits lower to the ground for good control, yet there's plenty of sturdiness and flexibility for running over rocks. The only negatives about the Montrail Streak would be the laces that tend to slip a bit, and a long, narrow section on the tread connecting the heel to the toe box (where the Trail Shield is not covered with Gryptonite) that tends to slide on rocks, logs, or man-made surfaces if you happen to step sideways.
Additional great finds were the Brooks Cascadia 4, Perl Izumi Peak XC, and the Flyroc by INOV8. Brooks shoes fit me a bit differently, and I was weary of the solid, level sole in the Cascadia. However, this is a great fit, and the Pivot Posting sytem, the change in density in the arch, actually works. It may be a bit heavy for racing, but it's an overall very sturdy trail shoe. The Perl Izumi Peak XC is on the other end of the spectrum, a light, Sock- influenced trail training / racing shoe. The stretchy top mesh takes a little getting used to, but the weight and stability is just about perfect, with a flexible sole with solid tread. The European INOV-8 is the first company to design shoes made for parkour or free running. The Flyroc fits a bit like a Montrail, and since INOV-8 designs their shoes to mimic running barefoot, there is maximum support with minimal bulk.
Some other great trail shoes that didn't exactly fit my personal tastes in fit were the MizunoAscend, Saucony Xodus, and END 10oz. The Ascent was just too supple, with less support on the upper. Similarly, the Stumptown 10oz was very comfortable, but didn't quite have the quick response time I needed. The Saucony Xodus, featuring a Vibram sole, was also a wonderfully built all-around trail shoe, but the overall fit was a bit too soft. The proper fit of a shoe is a combination of the shape (and size) of your foot and personal taste, so you may find a perfect pair in any of the above.

Bring the SkirtChaser 5K to Portland - vote now

2009-09-27T15:34:00.000-07:00

I wrote about Skirt Sports and the SkirtChaser 5K a while back, and it’s time to revisit. In a previous article, I used the SkirtChaser Series as an example of how to utilize one of the most enduring elements of a race, the party after.

Some races, large or small, are fairly fine events, but then when it’s over, the participants quickly leave. Good race directors know that the longer you can get your participants to linger afterward in a fun-filled atmosphere, the more rewarding the experience will feel, and the greater word-of-mouth promotion you will have from past participants. If the race isn’t small enough to have immediate results and awards, then people tend to leave too quickly, prompting race directors to think up creative ways to reward your attendance.

Raffle prizes and give-away’s are popular, as well as food and refreshment. Beer is almost always welcome. Several races around town capitalize on this after-party atmosphere and have great reviews year after year.

What’s interesting about the SkirtChaser series is that these races basically evolved from the other direction: the 5K race is simply an excuse to hold a block party. Triathlete Nicole DeBoom won the 2004 Ironman Wisconsin wearing a home-sewn prototype skirt that she designed, and the Skirt Sports apparel company was born. Based in Boulder, Colorado, they developed the SkirtChaser 5K Series to get their product out there to other communities.

You can see the video on their website, but basically there’s an all-women’s start, a “Catch Me” wave, followed by a men’s “SkirtChaser” wave three minutes later. Women who sign up receive a running skirt, and men receive a SkirtChaser t-shirt. There’s also a $500 cash prize for the overall winner, whether male or female. Then, there’s the block party, with a “scandalous” fashion show and live music, and of course, great food and beer. First, second and third place winners will receive prizes, plus there are additional crazy awards, such as the “most likely to make out at the water station” award.

Last year they went to six cities, but nowhere near Portland. This year, however, they’re looking for six additional venues for 2010, and Portland, Oregon is on the list. All you have to do is go to www.skirtchaser5k.com and vote for Portland, Oregon. Vote now, as the deadline is just a couple weeks away, October 15^th. Voters in the cities selected will be entered to win two deluxe entries to the SkirtChaser in their cities.

For more info on Skirt Sports and their products, go to www.skirtsports.com.

Strands, moneyStrands, and a Bad Marketing Choice

2009-09-04T23:12:00.000-07:00

There is now Strands.com, which is a new "social networking tool" self-titled a "People Powered Discovery." It looks like a combination of Facebook and active.com, where you fill out a profile, log your workouts, and connect with like-minded, fitness-minded people. So, what does it actually do? Nothing, really, but it's yet one more social networking site to glean information from you, from which they can directly or indirectly sell to third-party companies or advertisers. I assume that if you can make money from such networking, it may be a good way to connect with new clients or consumers. Or, it's possible you could find a new job, or a new friend, or a new mate. I haven't signed up for the service, so I'm just guessing at what it can do, based on the information provided on its home page.

But wait, there's more. Their sister site is called moneyStrands.com, and where they want you to sign up and give them all your financial information. They want to do your finances, so you don't have to. They even have a spokesperson, Monica, and she has a profile. You can read her profile and see how moneyStrands has worked for her. Interestingly, it's all a lie, because Monica is a cartoon. https://money.strands.com/content/monicas-profile

A spokesperson is a real person. Catherine Zeta Jones is being paid for being a spokesperson for T-Mobil. So, the whack thing about Strands is that they've set up this entire story about this spokesperson, Monica, with an actual profile describing how she graduated from a college in Oregon and moved to San Francisco, and likes sushi and yoga, etc.

I don't have anything against cartoons as mascots, etc, but when a social network that is trying to convince you that it's OK to sign in and give them all your information by giving you information about their real-live spokesperson employee, your trust in this company is going to be based on the authenticity of this person.

And, I don't know - maybe this Monica is a real person. But if so, why not show her face? You know, if Jared from Subway was a cartoon, that would be OK, except that his whole thing about losing 100 pounds on the Subway diet would then be meaningless. It's just weird that you go to the Strands site, and there's photos and a video tutorial with real people, and then if you click the tiny link to money.strands, you get Monica. When you check out what money.strands is all about, you realize that no real person would simply give away all their financial and personal data, hence the cartoon. A spokesperson is supposed to instill confidence is their company, but Monica just makes me suspicious.

What's in a Name?

2009-08-22T10:47:00.000-07:00

While Usain Bolt takes gold with a new world record at the 2009 T&F World Championships in Berlin, (that's five world records in five major finals so far,) Caster Semenya of South Africa rivals his publicity by taking gold in the 800 amid rumors of her being not-entirely female. The best coverage of this controversy, as well as extensive analysis of the event, itself, can be found on The Science of Sport.

Now, the guys from The Science of Sport are doing a great job with their coverage, and they are objective and professional, as always. With their pursuit of scientific understanding of the mechanics of athletic performance to their experience dealing with the politics of the South African world of athletics, perhaps no one can rival their expertise on the issue. They are spot-on in their assertion that the ASA (Athletics South Africa) are to blame for not having tested her before allowing her to compete in the World Championships. However, they may have overlooked something really obvious.

The crux of the issue is that there are rumors (and only rumors) surrounding the South African runner about her possessing secondary male characteristics, i.e. hermaphroditism. Now, the question obviously isn't whether she's male or female - that can be discerned easily enough with the Crocodile Dundee crotch-check method. The question is what makes male athletic physiology superior to female athletic physiology, which is very tricky, and if she possesses enough of these male qualities to render it unfair to compete with female athletes. Now, she does look less feminine compared to the other women she is running against, but she is nowhere near the size, muscularity or speed of elite male runners.

Since the ASA has allowed her to compete, her performances will be clouded by controversy until adequate testing can be done, and then she may have her medal taken away (with fourth place receiving bronze, third receiving silver, etc.) The only argument to defend ASA is that the rumors alone weren't enough to instigate thorough testing. And to that, I say, really? With a name like Caster? I'm not sure if Caster is a popular girl's name in South Africa, but in the world arena, it's just not going to fly. And you don't EVER name your girl Caster if your last name is Semenya.

Caster Semenya. There's a transvestite porn name for you. It's worse than Beau Breedlove. She should really go by Cassie, or even Suzy or Venus. There's just no way that the IAAF is going to let a female athlete with a name like Caster Semenya take a medal without questioning it. And so, even if Caster Semenya eventually proves to be adequately female, the response to her performance, in the meantime, is going to be as vicious as this scene from Austin Powers.

not quite everything you knew about running is wrong...

2009-08-18T23:33:00.000-07:00

Jon Stewart interviewed Christopher McDougall, author of Born To Run, on the Daily Show. The promo promised that "everything you thought you knew about running was wrong."

It was a fairly good interview, and sounds like a good book about the Tarahumaras, but it didn't quite get to the part where "everything I thought I knew about running was wrong." I haven't read Born To Run yet, (there is a great review coming out soon in the Oregon Distance Runner), but the gist of at least part of the book is that these Tarahumaras can run for so far and for so long because they run naturally. In part, they run well not despite the fact that they wear modest sandals, but because they wear modest sandals. And so the bad guys are the giants of the shoe industry who sell these "technologically advanced" running shoes to the dim-witted American masses.

Well, that's partly right. Nike, of course, started the techologically advanced athletic shoe industry, spurred forward by Bill Bowerman's waffle iron. They wanted to design shoes with as much support possible with the least amount of weight - the better the shoe worked, the less of it you would need. Even durability was not important, as Bowerman claimed the perfect shoe would distentegrate just after finishing your race - any more would be too much, and slow you down. So, you look at shoes worn by world-class runners today, and no matter what brand they are, they will all be light, solidly built, very functional shoes designed by athletes for athletes.

The problem is that all these running shoe companies took the new material and new construction methods born in the 1970's and 1980's and started designing them for the masses - athletic shoes for non-athletic people. And that's how you get crap like Air Max. They may be OK for walking around in, but they were not designed for running. So, a large percentage of shoes put out by Nike, adidas, Puma, Saucony, New Balance, Asics, Reeboks, etc, etc, are crap - shoes designed to "correct" a person's running problems - those people who haven't yet learned how to run. The "athletes" are seen as a market, so to sell to non-athletes, (additional markets), they have to dumb-down the shoes in an attempt to get people to run, and that's where runners get achey joints and tendons.

Nike and other shoe companies have known about the Tarahumaras for years, and have designed shoes based on the Tarahumaras, and based on running barefoot or near-barefoot. There's a lot of great shoes out there, and the running shoe companies are making some really great products. But, they're also making crap. It's like car companies that make some really, really great cars, but they also make crappy cars, as well. Why? Because some people might want a cheaper alternative? Crappy shoes usually cost about the same as great shoes, and they certainly cost the same to make. And, wearing bad shoes costs much, much more in the long run.

Running barefoot is good, and I do so once in a while. But, running in good shoes is better than running in bare feet all the time. In any case, I'd rather run barefoot than run in bad shoes.

West Linn Wild

2009-08-02T16:37:00.000-07:00

The West Linn Wild 5 & 10 Mile Run/Walk - Sunday, October 18, 2009, is Run With Paula's newest race. This event begins at Portland Running Company in West Linn, Oregon and runs on roads and trails along the Willamette River to Lake Oswego and back. Choose either the 5 mile or the 10 mile distance. This event is very challenging and is hilly but the river views are amazing. Come out and help the Three Rivers Land Conservancy join the pathways between West Linn and Lake Oswego. What a fun way to end the running season!

Up next: The Crawfish Crawl 5K - Saturday, August 8, 2009 in Tualatin, OR. Grab your relay team and warm up together with this fun community 5K through Tualatin City Park and Cook Park. Cool long sleeve technical running T-shirt with entry. Sign up for the West Linn Wild and the Crawfish Crawl today at www.runwithpaula.com.

A Relay For Life Near You

2009-07-14T17:18:00.000-07:00

Relay For Life, a part of the American Cancer Society, is a multitude of grass-root events that, when combined together, make up the largest charity event in the nation. There are 15 Relay For Life events within a 40-mile radius of Portland in July and August.

The Relay, as it is routinely called, offers everyone in the community an opportunity to participate in the fight against cancer. Teams of people camp out at a local high school, park, or fairground, taking turns walking or running around a track or path. Each team is asked to have a representative on the track at all times during the event, which runs overnight, usually lasting 24 hours.

Lisa Armstrong is one team captain that is helping to organize a Relay For Life at the Wilson High School track July 18, starting at Noon. Lisa has gotten Sumner College involved, which will be their first annual event with the Relay. Like most Relay For Life events, this calls for just a $10 donation, and there will be entertainment and a festive atmosphere. There is an ‘80’s theme, complete with a DJ, a flea market, and a silent auction. Salvador Molly’s will be catering the event, and bottles of MonaVie, the natural fruit-juice-based energy drink, will be sold at $4 each, with the profits going to the Relay. The Luminaria ceremony will be at dusk.

Go to relayforlife.org to find a relay near you, or simply show up at Wilson High School on Saturday – 80’s attire is optional.

Running in Bob Foote's Steps

2009-07-05T15:50:00.000-07:00

Few people admit to ever have voted for Richard Nixon, although he won the Presidential ticket twice, and once by a historical landslide, so you have to figure that someone voted for him. Likewise, few race directors will admit that getting rich off producing an athletic event is even possible, although you have to figure that there's at least one person that has made some money in this area. If there is only one person who has achieved wealth from race directing, that person is Bob Foote, the founder and owner of the Hood To Coast Relay.

Of course, Bob Foote didn't set out to create a world-wide sensation, the race just evolved that way. What started as a lark decades ago among friends grew into the Mother of All Relays through unique circumstances, and to repeat that process today would be difficult. But, that doesn't mean others aren't trying to follow in his footsteps.

The first success at duplicating this type of team relay is probably Gordon Lovie's Rainier To Pacific, although it has come up short of the multi-million-dollar pay-off mark set by Hood To Coast. It still remains a great alternative to Hood To Coast, and it's both cheaper and less crowded. The 21st Annual Rainier To Pacific is this July.

Another local attempt at reproducing Bob Foote's sensational success is the Cascade Lakes Relay. It's likely that no relay will reach the magnitude of the original, but Cascade Lakes has achieved a great deal of progress in a short time, with 62 teams in 2008 in its first year, and over 100 teams registered so far in 2009. This second annual event will run July 31 to August 1, from Diamond Lake to Bend. Not unlike Hood To Coast, the Cascade Lakes Relay has become a family business, with Race Director Scott Douglass enlisting the Douglass clan to take on executive roles. Scott's father, Brian Douglass, is President and CEO of Smith Rock Race Group, which has produced the Smith Rock Sunrise Summer Classic in Terrebonne and a few other races over the years. The Smith Rock 5K, 10K and Half Marathon will be held this year on July 11.

Nationally, the Ragnar series has launched a huge undertaking, with 12 relay races in 12 different cites, from Washington State to Washington DC. It's doubtful that all twelve races will get the attention they deserve to become truly great events - perhaps they're hoping that half of their races will do well. Their one Northwest race is dubbed the Ragnar Relay Northwest Passage, running from Blaine, WA to Langely. The best part about this course is crossing Deception Bridge onto Whidbey Island, but you can experience this by running theWhidbey Island Marathon in April. Is there enough overflow of Hood To Coast excitement to maintain all the Ragnar Relays?

But wait, there's more. This year is the inaugural "Oregon Prelay" race, which is a Hood-To-Coast-style relay billing itself as a tribute to Steve Prefontaine. It's a back-road route from Portland to Eugene, running via Newberg, and down and to the east side of I-5, winding south through semi-rural roads in the Willamette Valley. This relay is put on by Epic Relays of 7 Summit Sports, who are based out of Denver, Colorado. It starts July 10, 2009, and so far looks to be less than epic, as they're desperately trying to give away team entries.

The Tenth Annual ORRC Fourth of July Run and Walk

2009-06-29T15:50:00.000-07:00

This marks the 10^th year the Oregon Road Runners Club has put on a special event for their members and the running community.

“We want to keep this a free event for our members,” Board Member Dave Green says. “It’s one of the things our members receive for joining, and it’s great to have this family-friendly event for them.” But, the Fourth of July Run and Walk is also open for non-members. ORRC has been providing races for the community at large since 1970, and in keeping with that spirit, they’ve kept the non-member entry fee to only five dollars. After June 27^th, registration goes up to $10 for non-members, and $5 for members, which is still a really great deal. (Day-of-event registration is also available, at $10 for everyone.)

“This is a low-key, ‘just for fun’ kind of race,” says Race Director Alanna Woods. “A lot of people come out to run or walk their first 5k, or bring their kids to participate in the kid's run. We have door prizes instead of age group awards, so everyone has a chance to win.”

The event is July 4^th, at the Mentor Graphics campus in Wilsonville. There’s a 5K at 9:00am, a 10K at 9:15am, and the Kids’ half-mile run will start at 10:15am.

“My 85 year old father, Dale, and all his kids and some of the grandkids will be running with him to help celebrate,” says Joyce, a fan of the annual event. “We will be in red shirts, as we are calling ourselves "Over the Hill...and Dale. We so look forward to race day and having an amazing family memory made this day.”

You can find more information on this and other Oregon Road Runners Club events at www.orrc.net.

Why Give Money to the Forest Park Conservancy?

2009-06-17T20:36:00.000-07:00

Here's a good race idea: limit the number of participants to 40, and charge them $535.00 each to run. That's $21,400 of almost pure profit.

That's exactly what the Forest Park Conservancy (formerly Friends of Forest Park) is doing with their "first annual" event called the "Run 20! For 20!" on Saturday, June 20, 2009. They're celebrating 20 years of cleaning up the trails by holding a 20-mile run on the Wildwood Trail. Each runner that registered is required to raise or donate $500, in addition to their $35 registration fee. If they fail to raise the total amount, the remainder will be billed to them.

But, it's for a good cause, right? Forest Park is the largest city park in the country, and is home to miles of interconnecting trails, including the Wildwood Trail, which runs over 30 miles from one point to the other. Yes, the profits of the event will go to the Forest Park Conservancy, which will use the money to hire people to work on the trail. But isn't it odd that this same organization persuaded the city to close the entire park to certain events, yet they are allowing themselves to put on an event for their own profit? Yes, the Conservancy is a registered not-for-profit organization, so no single individual should be profiting, but that doesn't mean the organization doesn't aim to make a profit each year. They have to at least break even after spending the money they they have budgeted for the year. And where does this money come from? It comes from you, if you would kindly donate.

Don't be fooled by political speak. The Conservancy doesn't own the park - you do. The Conservancy started as a "Friends of" organization, one of hundreds in the area. They kindly donated their time to help clean the trails of ivy, repair damage from inclement weather and mudslides, remove downed trees, etc. The City of Portland allowed the Friends of Forest Park a pseudo-stewardship status because they were the only people putting time, energy and money into maintaining the park and the trails. The City only had one full-time staff member to do all the work in Forest Park, so they happily allowed the "Friends of" organization to take charge of maintenance, which they were volunteering to do at no cost. And so, the Friends of Forest Park, bolstered by fresh rounds of donations, self-appointed themselves as the Forest Park Conservancy, and started raising money to pay for all the things that the City assumed that they were going to do for free.

So, now that we have entrusted the Conservancy to take care of the trails, where does it go from here? I've always thought that the work that they and other volunteers have done on the trails is great, but now I'm not so sure. I mean, if a tree falls over a section of the trail, would I rather vault over it, or have someone come in and saw the tree in half and remove it from the area? I'd rather vault over it. Would I rather leap over small creeks, or run over a bridge? I think I'd rather have the trail as wild as possible. The cleaner, nicer, wider and flatter the trail becomes, the more walkers and tourists will come, each with a baby stroller and four unleashed dogs.

Visit the Conservancy for more information.

Probably get more...

2009-06-12T21:49:00.000-07:00

Hit the trail at 3:00pm, took my shirt off, and ran until dusk.

Where My Trail Shoes At?

2009-06-05T11:55:00.001-07:00

I posted a blog back in December reviewing trail shoes, noting that it was more difficult to find the one or two trail shoes put out by adidas and Nike that I wear - the only ones I've found so far that fit. Of course, the trail shoe market has exploded, with sixty (60) different companies now specializing in trail shoes, so it would make sense if Nike, adidas, Puma and other running shoe mainstays avoid investing too heavily in this area - better to stick with track and field and road running (and soccer, golf, etc) than to compete heavily in such a market that is growing and evolving exponentially.

So, it might be time for me to start looking for a new trail shoe, especially now since my marathon training has ran its course and I'm now adding miles to compete on trail. And so it is fairly timely that I happen to wander onto the Oregon MUT blog a couple days ago and see a news post there from the Portland Tribune declaring the purchase of the END (Environmentally Neutral Design), the Portland-based running shoe company, by LaCrosse. LaCrosse, the mainstay boot manufacturer, is looking to get into the running shoe market. What's more, LaCrosse merged with Danner back in 1994, and both the Danner and LaCrosse brands operate out of Portland, Oregon.

END only has a couple running shoes at this point, since they're a brand-new company and has made a name for themselves through their committment to green and, well, environmentally neutral design. (They're not environmentally neutral, of course, but that's their goal, and they're supposedly greener than the competition.) So, I don't expect that END has a trail shoe for me, because I think at this point they only have a couple light trail shoes, and I'll have to compare them with the other 60 brands out there, but if they're now sharing technology with Danner and LaCrosse, then they just might build in that direction.

And this begs another, more important question to be asked - who wears hiking boots anymore When I was a kid, hiking over the Gorge, Mt Hood, the Central Cascades and other parts of Oregon, I had a solid pair of Danner boots. Yeah, I might get blisters if I hiked all day in them, but they were sturdy and tough - back then you'd be crazy to hike in running shoes. Old Converse, adidas and Nikes had relatively smooth, slick soles, and there just wasn't much in the way of protection or support. Now, however, I can run all day on those same trails in a good pair of trail running shoes. And if I snowshoe or hike - same thing: I'll be wearing trail running shoes. So, why would I need a hiking boot? Maybe if I was summiting a mountain, and spending a good amount of time in subzero weather...maybe. I think this is one reason why LaCrosse's profits were down this April, and why they decided to invest in the running shoe market. More on this later.

Getting Social with X-Dog

2009-05-23T07:55:00.000-07:00

Densely forested rolling hills surrounding a lake in North Plains serve as a backdrop for a tropical themed party. Flowered tables packed with cold cuts and chips and dip, along with a large Gatorade jug dispensing mai tais, beckons campers dressed in aloha shirts, grass skirts, and coconut bras. Every drink has a tiny, bright, umbrella, and a stereo competes with the peacocks barking and screeching through the towering evergreens. This is Horning’s Hideout, the day before an X-Dog trail race. The campers are race participants, volunteers, and family and friends, gathering before the second annual Havoc at the Hideout.

Camping Saturday night for the Sunday morning race has a practical application, as it brings race organizers and volunteers together earlier so they have more time to prepare for the event. But more importantly, camping adds a social element to the whole experience.
“Other event organizers hold races where there may be a social factor involved, but our events are more of a social gathering where there’s also a race,” said Kevin Foreman, Race Director of the Havoc at the Hideout trail run and other X-Dog Events.

X-Dog is also one of the first race organizations taking full advantage of new social tools available online. They have a Facebook page, video posted on You Tube, postings on Twitter, and a Google calendar, along with email blasts and their own interactive website. These new online tools do not replace the social networks already formed by participants and volunteers, but they can work to help spread the word, serving as extensions of the race producer’s online existence. Many people at the Havoc had found out about X-Dog by simply searching on the internet for fun races near the Portland area. Once they do one race, they’re hooked.

“We were one of the first groups to sign up races with Active, so we’ve been bringing people in through the internet for a while,” Kevin said. “But, I had resisted using Facebook, Twitter, and all that stuff up until recently. For a while, with the MySpace pages, it looked like only kids were doing it, but now professionals are using Facebook, Linked In, and others. So, I finally had a meeting and said, hey, you’re either in front of it, or you’re behind it: let’s get in front of it. Plus, it’s all free advertising.”

This strategy seemed to work for the Havoc at the Hideout. They had one and a half times as many finishers this year than in 2008. Plus, last year the race was on a Saturday, and this year it was moved to Sunday, in part to allow participants and spectators to gather over the weekend. And it also helps to have an incredibly fun and challenging course set in a pristine woodland environment. The finish and awards celebration were also very popular, with a post-race feed featuring octopus salad and birthday cake, and pink lawn flamingoes given away as special awards.

The Havoc at the Hideout kicked off X-Dog’s summer race calendar. The Mt Hood Scramble on June 21 is already sold out, and the McCubbin’s Gulch Scramble on July 19 is filling up. The rest of the summer calendar includes the Tillamook Burn on August 2, the Great NW Mountain Run on August 18, and Ole’s Assault on September 13. For more information, visit http://www.xdogevents.com/.

Eugene Update

2009-05-11T12:46:00.000-07:00

Ran the Eugene Marathon. Not a world-record time (Spyridon Louis' 2:58:50 of the 1896 Olympics is still a worthy goal,) but I can't complain about the race. Of course, Spyridon had wine, milk, beer, an Easter egg, and some orange juice, and all I had to fuel my 3:14 effort was four packs of Roctane and plenty of water. But, I think he also trained a little better than I did. Excellent training was on the schedule, but I tried to sneak in early morning speedwork at the track in the ice and snow during most of the winter, which didn't really stick.

Nonetheless, Stage One has been completed. I can now slowly ramp up the mileage, then draw in a good amount of speed on the track this summer. Then, I have all winter to add to that mileage until April or May of next year, when I can hit the mountains again.

Next stop: the X-Dog Havoc. Time to break out the Aloha shirt and Mai Tai's.

one week taper

2009-04-26T18:06:00.000-07:00

The beautiful weather is slowly cascading into a permanent fixture for the season. A nice 7-mile tempo yesterday with a round of kickboxing, and an easy hour run on Wildwood this morning, and I've now less than a week to go. Will I make the marathon in under 3 hours? Maybe. I would need another three months of solid training to be sure. If it's easy, I'll take it. If not, whatever happens, I can build on it.

Bob LaBlob's Law Blog

2009-04-21T22:50:00.000-07:00

Great efforts by Americans Kara Goucher Ryan Hall at the Boston Marathon. Great analysis here: http://www.sportsscientists.com/2009/04/boston-marathon-analysis.html

The Eugene Marathon is approaching, and I'm still not able to promise a world-class performance on my own behalf. However, my training is stable, and my big miles have improved in quality. Coming off the 24 mile run on Easter Sunday, I ran:
Monday: zero / rest
Tuesday: 2 miles on the track
Wednesday: 9 miles easy
Thursday: 2 miles on the track
Friday: 11 miles easy
Saturday: 7 miles total, with 6 miles under 7-min pace
Sunday: 13 on trail

Kickboxing continues to improve my overall flexibility and strength and, along with the long run, gives me a supply of energy that lasts throughout the week.

Wildwood 24

2009-04-13T22:34:00.000-07:00

Nice 24-miler on Wildwood for Sunday. It doesn't get any better. I feel stronger than ever, so it must be true that more miles are good miles.

Training in Vernonia

2009-04-06T06:52:00.000-07:00

Saturday was a great race. While others planned their weekend around that wimpier race, the Race for the Roses on Sunday, those who knew better enjoyed the ORRC Vernonia Half Marathon in Vernonia on Saturday. And, of course there were those strong enough to do both.

My main concern was building up those long runs before my marathon in Eugene. With such a terrible winter, will I have enough time to pull off a Personal Record in one month? Possibly. Do I need a Personal Record in Eugene to run a Personal Record on Mt Hood in 2010? Probably not, but it wouldnt' hurt.

I took photos of runners for the newsletter as they ran by, having completed the two and half mile loop around the lake, and then jumped in and joined them, interviewed them and taking more photos as we ran along. When I reached the end of the race at Stub Stewart Park, I chatted with a few participants, took a few more photos, and then ran back for a nice 21-mile training run. The weather was perfect.

I can no longer bear to hear just one song at a time: I must listen to two or more mashed together.

2009-03-28T19:20:00.000-07:00

I have evolved beyond a mere human, and now must hear all songs played together in pairs or groups. I don't have time to just hear one song at once, and I can't bear the simplicity of it. I must hear them mashed, and they must match in beat and harmony. The next time I hear a live band, I will need two or three bands playing different songs at once, on the same stage or on adjacent stages, and they must not fail to mesh or my robots will become angry.

In other news, I ran a double today. It was raining and very nice. I also purchased a new pair of street shoes, which give my feet and legs some rest when I'm not running in order to eschew injury. Rockport XCS is the best non-athletic shoe ever made.

"Dynamic Suspension: A cushion of moving air placed directly in a comfort footbed reacts to your every step, making the road more comfortable. No matter how long, winding, or hard it may be." A cushion of moving air...kinda like Nike Air technology?

This is the first real day of spring.

2009-03-26T19:04:00.000-07:00

That pretty much says it all. Nothing to do now but pile on the mileage.

Forging an Alliance with Starscream

2009-03-18T19:33:00.000-07:00

I've decided to forge an alliance with Starscream. He wants to lead the Decepticons, and he can get the job done. What have they accomplished under Megatron's leadership? They still haven't defeated their smaller and weaker competitors, the Autobots, and in this economy, business as usual will not work.

Starscream can transform into a fighter jet. You can't get more American than that. He's swift, cunning, and decisive. Megatron, however, can only flip into a gun that someone else has to fire: the ultimate metaphor for ineffective management. Someone has to fire him. He's not a leader, he's a tool. Megatron's strategy? To slowly build up forces until they're unquestionably bigger than everyone else. Yet, that's not going to work in a bear market, and they can't just sit and wait for the recession to go away. The problem is that no one is willing to admit that Megatron, the leader and CEO of the Decepticons, has failed. Megatron has run his company into the ground, and he's still giving out orders.

No one is going to step forward and support Starscream, because they're all scared. They're scared of change, and of getting blasted by Megatron, and by having all their jobs stolen by companies in other countries. First the robots take jobs away from humans, and then they join the UAW because they don't want their jobs moved to Mexico. And that's exactly where the Autobots are now - building second-rate cars in the middle of the Mexican desert. Optimus Prime used to be partially owned by Daimler, but then his Freightliner subsidiary sold off his whole line, and now if he needs a new part he'll have to develop it from scratch. The Japanese market is doing relatively well and the European market is mostly untouched, but the American auto industries are begging for Federal loans and facing bankruptcy.

Consider General Motors: Saab, Cadillac, Chevrolet, Saturn and even Hummer are great lines for their markets, but put them all together, along with Pontiac, Buick, Daewoo, Holden, etc, and you have one gigantic robot that just stands there, retarded. The same with Chrysler: consider Plymouth, AMC, Valiant, and others, while now only the Chrysler, Dodge and Jeep marques remain. Ford, however, has sold Jaguar and Land Rover, and is selling Volvo, so it has some operational cash. Still, it's downsizing, and focusing on Ford, Lincoln and Mercury brands in a smaller, greener market. Bigger isn't better, and advancing in quick, tactical strikes is the way to score consistent victories.

And that's why Starscream will lead us into the future.

Oh yeah - ran 5.5 miles this morning. My quads actually became sore after a couple miles, so I must have had a really had a good race on Sunday.

Portland Shamrock 15K

2009-03-15T14:10:00.000-07:00

I ran a good race, as fast as my training would allow, and satisfactory for Eugene Marathon training. I also captured practically the entire thing on video as I was running it, but it's almost 2GB in size, and therefore impractical to upload onto a shared player such as youtube. The snowshoe race video was too short, and this one is too long, so I have a good idea on optimal video length for future races. I can edit this one down, but it's just not that entertaining. Great to review performance, but it's really just running for miles in dreary rain. Capturing an entire race from start to finish in one take is kind of cool, but it would have to be a bit shorter to be easily viewable. Or, I could just learn to run twice as fast.

Record numbers this morning in the 8k, 5k, 15k, Leprechaun Lap and the 3.5 mile Stride. Sticking around afterword had diminishing returns, however, with the rain and wind in post-race clothing. I did stay for chowder and beer, but every hour spent socializing brought me a little bit closer to freezing. The beer garden tent was relatively warm in the middle of the huddle, exactly like those stupid penguins you see huddling together in a blizzard. "Why are you all huddling together like that, you stupid birds? Why don't you go somewhere warm?" And then the girl next to me looked at me quizically, and I realized I was a bit delusional.

First race of the year: US Snowshoe Association and X Dog

2009-03-09T12:15:00.000-07:00

More snow in Portland today. Snow again last week - seems to be the theme for this year, so far. So, it's fitting that my first official race of the 2009 season was the Citizen's 5K at White River. The X Dog crew and USSSA were great. Good run, perfect deep, powder, and sunny skies for most of the morning. Great training race to catapult me into Shamrock next week.

On Snow and Leprechauns

2009-03-04T22:35:00.000-08:00

If it wasn't for the kickboxing on Saturdays after a nice tempo run, I probably wouldn't have the mental agility to keep up the training routine. The most difficult part is running early each morning, but the mileage and speedwork is paying off. Still, it's too early to start racing seriously, which means plenty of the other kind of racing:

The US Snowshoe Association National Championships (and Citizen 5K)http://xdogevents.com/snowshoenats.html

and the Portland Shamrock 15K
http://www.shamrockrunportland.com/

adding in the tempo

2009-02-15T22:27:00.001-08:00

Eugene Marathon training is becoming a bit more formalized with a Saturday tempo run. Ran two miles at 6:40 pace, two miles at 6:30 pace, and a mile at 6:20, with another mile warm up and warm down.
Friday 10 miles, Thursday 3 miles total with 2 at variable speed at 5:00 to 6:00 pace, Wed 10 miles, Tues 3 miles total with 6 x 400 at 5:20 pace, Monday easy 4 miles, and Sunday 12 on trail.
With the tempo intact, I can ramp up the mileage of the Sunday long run, and the speed will follow.

I watch it for the commercials

2009-02-01T09:38:00.000-08:00

Nice, slow three-hour trail run. This week pretty much staged as last - second verse, same as the first. It's now February, and the marathon is in May, so I'm going to continue to add as much weekly mileage as possible. The trick is to add mileage slowly, so as to trick your body into thinking it's nothing.

Then, the Superbowl. Yes, football is one of the better spectator sports, and I think the matchup this year is interesting, so I'll be watching the game. But, what's even more important are the commercials. Commercials are something we all take for granted - as simply a necessity in the function of free communication / information / entertainment. But, if you add up every facet of human evolution, you will end up with the one thing that represents humanity more than any other: the commercial. Bad commercials, of course, can seem downright evil. But a good commercial is an art form with which no other can compete. And the Superbowl is the one event each year that promises the best commercials ever. They won't all be great. In fact, some may actually stink. But, they'll all be very expensive.

Snow Intervals

2009-01-27T22:23:00.000-08:00

Tuesday is interval day. There was a good two inches on the track - more than yesterday, and it was still snowing with a little wind during the workout. One mile warm up and one mile warm down, and 4 x 400's at 80 seconds.

SNOW

2009-01-25T18:45:00.000-08:00

One more day of running in the snow. An easy long run on Wildwood / Marquam. The best part of the whole trail system is from Marquam Shelter to the Stone House, covering both Council Crest and Pittock. Hills + trail + mileage = excellence.

From 16 to 61 Miles a Week

2009-01-22T21:58:00.000-08:00

Supposedly, you're supposed to increase your mileage no more than 10 percent each week. Or, something like that. Baby steps; work, but give your body time to rest so you can get stronger and faster. However, if you already have a hovering fitness level and have been sandbagging for months, you can sort of take your chances cranking up the pace. The bottom line is, listen to your body, and learn to do what works for you. Not overtraining is something that has to be learned, but that doesn't mean it has to be difficult.

Ten Easy Miles This Morning

2009-01-21T20:50:00.000-08:00

Ran ten miles - more mileage is good mileage.

Tuesday Intervals

2009-01-20T22:40:00.000-08:00

Run 6 x 400's at 90 seconds at 5:00am, plus a little mileage on the front and back.

Interesting Discovery

2009-01-19T18:21:00.000-08:00

Ran a couple easy miles this morning - it's my rest / recovery day.

I ran into a nice subject for my March editorial. Training is the theme, and it just happens that the popular acronym LSD has been used to represent Long Steady Distance and Long Slow Distance. What is the difference? Well, that would be explained in the editorial. It is cool, though, to know that Wikipedia gets stuff wrong sometimes. I've used it a lot in rouine fact-checking, and I always hear how it's not always accurate, but seldom would I know the difference on any given random subject.

Nike Air Zoom Elites

2009-01-18T20:12:00.001-08:00

True - it's simply not possible to not run fast in them. Ten easy miles in 70 minutes.

Shopgirlz

2009-01-17T19:28:00.000-08:00

Dave and Paula always hire the cutest women to work at Portland Running Company. But what to do if you need to pick up a pair of Nike Air Zoom Elites and a jug of Espresso flavored Hammer Gel after a muddy 3-hour run? I used to drench myself in cologne, but that's no longer necessary, thanks to my Tom's of Maine Aluminum-Free unscented Deodorant Stick. I know what you're thinking: unscented and no aluminum? how does it work?!? With the magic of hops, that's how! Tom's original formula contains active ingredients from hops that naturally fight odor. Plus, you smell like a freshly-poured glass of beer, and who can resist that?

weekly mileage

2009-01-16T21:49:00.000-08:00

Here's a typical week at this point - aiming for 42 to 57 miles.
Sunday - 15 to 20 miles on trail
Monday - (rest) three to four easy miles
Tuesday - intervals (400's, 800's or mile repeats) 3 to 4 miles
Wednesday - 8 to 10 miles
Thursday - variable speed (35/45's, fartlek, etc) 3 to 4 miles
Friday - 8 to 10 miles
Saturday - 5 miles easy, kickbox

Mid-January Brings Something Special

2009-01-15T22:48:00.001-08:00

It's that time of year - mid-January, where all the devoted Resolutionists who've decided to get up every morning and run for fitness start to look bedraggled. They're still hanging in there, chugging clock-wise around the local track, but they're starting to bend and sag like a rubber raft that's not quite air tight. When the initial shock of increased exercise begins to wear off and elementary exertion requires more mental strength, simply focus on proper running form. Relax and let your form do the work, and you will feel both mentally and physically refreshed. And, take pride in knowing that you're 1/24th of the way done.

mathmatics

2009-01-14T20:58:00.000-08:00

Yesterday I ran four miles - today I ran five. All I have to do is add one mile a day, and in a month I'll be running 30 miles each morning.

switching gears

2009-01-13T23:27:00.000-08:00

Ran about four miles easy this morning. I'm averaging about 16 miles a week, and need to crank that up to around 60. Can it be done? Yes, it can be done easily enough by simply switching gears.

my wonderful blog

2009-01-12T23:06:00.000-08:00

I brushed my teeth today. Not that that's anything extraordinary. I just thought you might be interested. Oh, and the training's going real well, also. I'm going to get out and do some of that soon.

strength training

2009-01-11T18:22:00.000-08:00

Standing Crunches, 3 sets of 10.

Standing, rise and balance on your toeboxes. Using a forward arc in your arms for balance, pivot your hips back, bending your knees, until your back is parallel to the ground (or simply go back as far as you can without falling over.) Hold, and then slowly rise back up. That's one crunch. Make sure your heels never touch the ground.

upcoming running schedule

2009-01-10T23:07:00.000-08:00

Ran lots today.

Basically, I have two weeks to get in race shape for the White River Snowshoe race January 25th, then seven more weeks to get my speed up for the Shamrock 15K. (The US Snowshoe Nationals is March 8th, but I'll be volunteering.) The Snowshoe race is the best thing to get me mentally prepared to race the Shamrock, and the Shamrock is a tempo race designed to set me on target for running a marathon PR in Eugene seven weeks later.

After the marathon in Eugene, I have 15 months to train for the Circumnavigation.

10,000 hours - talent is overrated...

2009-01-09T20:25:00.000-08:00

Great material here with the Science of Sport guys: Nature vs Nurture.

The discussion comes on the heel of a post regarding the Matthew Effect, the phenomenon where a disproportionate number of elite level sports people are born during the first few months of the year, which comes about as a result of a confusion between ability and maturity, and the selection of those children into regional or school teams based on their ability at a young age.

This led to the Nature vs Nurture argument, as it was suggested that unfair selection might leave out certain kids with talent - if you work hard enough, smart enough, and put in your 10,000 hours, then the Matthew Effect doesn't matter. Success depends on a combination of nature and nurture, but the exact order of this is still yet to be defined.

In regards to training, how do you know ahead of time what you can achieve? Talent is something you can only see through hindsight. If you hit that world record, you have talent, because you beat out other people who tried just as hard as you did. But is "talent" anything more than a nice way of explaining why someone else's performance is better than yours?

I Wanna New Drug

2009-01-08T22:43:00.000-08:00

Here's a press release from the new journal Drug Testing and Analysis: "A new test will help sports officials stay one step ahead of the game by allowing them to screen for [some of these] emerging drugs, as well as others in the same class that have not yet reached the market. The test detects a core chemical structure belonging to a class of compounds called benzothiazepines. These compounds stabilise protein channels that would otherwise “leak” calcium from muscle cells during strenuous exercise. Calcium is needed for muscle contraction and this "leaking" effect weakens the contractions and is a causal factor in muscle fatigue. JTV-519 and S-107, benzothiazepines currently in development for the treatment of heart abnormalities, are known to increase endurance in mice. Although they have not yet entered human clinical trials, both can be detected using the test. “As soon as these drugs enter human clinical trials, there is a huge potential for them to be misused in sports. This preventive research lets us prepare before these compounds are officially launched,” says Mario Thevis, Director of the Center for Preventive Doping Research at the German Sport University of Cologne, Germany, who led the research."

My question is, who cares?

I mean, it's great that they're discovering new ways to treat heart abdormalities. It's also great that we can scientifically investigate what helps and what hinders athletic performance. But who cares about making new rules to stop athletes from "cheating?" Does it really matter?

It's only cheating if athletes take a banned substance, and substances are only banned if they cause an obviously unfair advantage. So, while every athlete looks for every advantage they can get - technical, nutritional, and otherwise, as long as it's legal and permissible, the drug police are looking to get a jump on testing for substances that aren't even banned yet. Sounds to me like the drug companies and researchers would like to have found the next big thing, so they can sell it to amateurs.

If pickle juice really worked to increase physical endurance, wouldn't you want to know how the science behind it? And if pickle juice was found to increase athletic performance consistently by a great amount regardless of peripherial factors, then wouldn't its usage constitute an unfair advantage? Would pickle juice be banned from races, and would winners have to have their blood tested for pickle juice? And everywhere across America, age-groupers would be popping pickle-juice packets so they, too, could be world class.

Other People's Blogs

2009-01-07T09:58:00.000-08:00

I'm reading other people's training blogs and seeing how they differ from the private ones they kept 20 years ago. A friend of mine would write "Ran 3 miles, felt shitty" for page after page, just putting in something to fill in the gaps between races and productive training sessions, not thinking he'd be reading these training logs years later. In present times, however, more athletes are using online training tools to not only keep track of their progress for themselves, but to share with others for information and inspiration. And not only are they attempting to write more for entertainment, but they are keeping tighter records. And this leads to the training logs with exacting details of every nuance of every workout - possibly several workouts a day, sent in through their laptop or updated on their cell phone. If we want to tell the world what we're doing rignt now, at this very second, and exactly how we feel about that, we can. And, I think that's pretty awesome, because we can not only learn about these other people we may not really know, but we can also make sure that they're doing the workouts they set out to do. Big Brother is keeping us on track.

Ran 3 miles, felt shitty.

January training frenzy

2009-01-06T23:16:00.000-08:00

I'm taking notes on all the trainers and joiners in the first half of this month, riding the "American Psycho" Resolution trend to start up that program and shape up. Now they're all writing in their blogs about how they like to start the morning with an ice pack and a facial peel before doing their crunches, "I can do a thousand, now." But soon, they'll be standing in an alley, trying to feed a cat into an ATM machine with a hand-gun. And where will their training program be then?

Terwilliger to Soon Clear

2009-01-05T22:25:00.000-08:00

One of the biggest races in Portland is the Shamrock, and I plan on doing the 15K as a test-run before the Eugene Marathon in May. The Shamrock is Sunday, March 15th, so I became almost concerned when I noticed that Terwilliger still isn't open from Beaverton-Hillsdale Highway to Barbur. The house that slid down the hill ten weeks ago is still blocking traffic. Part of the problem, apparently, is Farmers Insurance declining to pay for any damage, leading the house owners to file suit against the insurance company. Also, there has been treacherous weather since the landslide, including the Blizzard of 2008, and conditions continue to be a deterrant. However, as reported in the Southwest Community Connection, the city is planning to have the boulevard open by late January.

So, good news. You can plan on running the Shamrock with the Shamrockers.

more snow

2009-01-04T18:49:00.000-08:00

And we're back running in the snow.

ninja stretching basics

2009-01-03T20:21:00.000-08:00

Start standing with your legs comfortably apart, arms straight up, and roll your shoulders forward and dive downward into a stretch. Hang there as long as you need, letting your torso and legs relax and stretch. Lift your arms back up over your head and lift your torso up perpendicular to the ground. Hold, reaching out and stretching, and then drop back down. Bend your knees slightly before uncoiling to stand.

Next, reach all the way down, bending your knees, and touch the floor with the palm of your hand. Stretch here for an instant, and then push with your fingers and extend back up into a standing position. Do several of these while balancing on your toe box, and then do several of these while standing flat on your heels.

While in a standing position, widen your stance, and tuck your pelvis in, keeping your back straight. Lift your left toe up, pivoting on your left heel so your toe points out ot the left. Put your weight on your right toe box and lower yourself over your right foot, extending your left leg. After you go all the way down, push yourself up with your right leg until you're upright again, and pivot on your right foot, extending your right leg, until your weight moves over your left toe box. Completely extend your right leg, lowering yourself all the way down to the left. Push yourself up, rotate and repeat. Position your arms in the air for balance, and gently raise and lower yourself from one side to the other several times.

Then, bring your feet in to a normal width and stand on the edges of your feet. Keeping your back straight and your chest expanded, and holding an arc in your arms for balance, twist and lower, until you're sitting on the ground cross-legged. You may have to turn one foot to the instep to go all the way down. Touch the ground gently with your hands and raise to standing before twisting the other direction, gently lowering yourself to the ground in the same fashion, and then back up. The key is to keep correct posture while maintaining controlled, slow movemet.

In any of these exersizes, if you can't go all the way down, or need to grab on to something solid for balance and / or use your arms to lower or raise yourself, do what you can. Simply following the movements will add strength, and you will progress quickly in a matter of weeks. You don't want just stretchability, you want flexibility.

first tracks on the track

2009-01-02T23:42:00.000-08:00

Beautiful Friday morning run in the snow.

2009

2009-01-01T17:58:00.000-08:00

Wet from steady rain and snow melt, the trail was a river cascading.
54:22 tempo

New Year's Resolution

2008-12-31T09:04:00.000-08:00

Easy ten miles this morning. The New Year's Resolution is prosperity through speedwork.
Bring on the ox and fire up the barbeque.

Countdown to the New Year

2008-12-30T18:20:00.000-08:00

Ran some 35/45s on the track. I'm hugely strong from running in the snow and kickboxing, and thought I'd work on some speed. It was surprisingly easy - perhaps I should run faster.

Winter Weather Wear

2008-12-29T20:01:00.000-08:00

During two weeks of running in the biggest snow storm Portland has had in my lifetime, never were my feet cold, thanks to great footwear, including socks by Injinji and Keen. These are great for winter running: Injinji Performance and Outdoor Tsocks, and Keen’s Off Road Sox.

Trail Shoe Review

2008-12-28T12:37:00.000-08:00

I've been running in snow every day for the past two weeks, so I must enjoy it. However, it is nice to be on solid ground again. The snow isn't all gone, but there's enough missing that I could run to the track and do 5 x a mile. At this point, I should mention that all my snow runs have been in the adidas Supernova Trail, which handled really well. I did fall once yesterday kickboxing in the snow (wearing some Nike Prestos), but I haven't fallen the past two weeks running, nor did I have any uncontrolled slippage, which is pretty amazing for all the ice, slush and deep snow I ran over and through.

The bad thing about the Supernovas is the huge gaps in the sole treads, especially in the back of the heel, which would consistently pick up rocks up to the size of a Ping Pong ball. Rocks that jam themselves in shoes typically work themselves out, but not in the Supernovals. If one shoe suddenly felt and sounded like cleats scraping on pavement, I would sometimes stop in the middle of a run to pry the rock out with my fingers - the smaller rocks didn't bother me as much, and I usually would need a tool to pry them out after the run was over. However, in the snow, there was no problem with this. If I picked up any rocks, they would be gone by the time the run was over, and I imagine any rocky additions would have simply enhanced my traction. With running tights and gators, there wasn't anything I couldn't run up and over.

I don't like the regular (non-trail) Supernovas, as they're too blocky or 'motion control', but the Trail is a good fit. Usually Nike fits my feet well, and I've had really good luck with the Nike Zoom Kyotee and the Air Assails. However, they're either not making these anymore, or retailers just aren't picking them up. After checking out Nike's current line up on their website, I only see maybe two or three trail shoes, including a Pegasus trail. The reason for this, of course, is that they're just not expanding their trail shoe line. There's just too much competition from too many other (new and old) shoe companies in the trail market - better to let them fight it out.

Nike does have top-of-the-line products in track racing flats (with and without spikes,) cross country (with spikes or waffles), and everything from mid-weight trainers to marathon-distance racing shoes. They're pouring a lot of money and technology into the (Ipod induced) high tech and casual markets, so why would they also try to compete in the trail shoe market? For a list of a lot of those shoe companies producing great trail running shoes, visit http://www.trailspace.com/gear/boots/light/.

There are reviews at trailspace.com on everything from light boots to climbing shoes, with lots of great trail running shoes in between, from companies such as Merril, Keen, Lowa, Montrail, Garmont, END, The North Face, Vasque, Vibram, Solomon, and 46 others.

"And on that day, all the snow turned to slush."

2008-12-27T10:07:00.000-08:00

Still a lot of snow on the ground in the morning side streets, and where the plows have piled rows along entrances and parked cars. The track at Duniway was covered in snow - ran from there via trails to the Vietnam Memorial and back, transitioning between slick, icy slush and soft, wet slush.

Christmas Run

2008-12-26T01:36:00.000-08:00

romping in the snow

2008-12-24T20:49:00.000-08:00

Here's another tip: don't forget to drink water. You're burning through more water than you realize, especially when it's cold and you've got moisture-drying heaters going around you most of the day and night. Drink what's proper according to your time and mileage, whether you're thirsty or not.

Perfect Running Conditions

2008-12-23T19:22:00.000-08:00

Here's a couple pics from back when it was stormy. The run today, however, was pristine. Overall, this was the best snow I've ran in during this storm, and the best snow running I've ever done that didn't involve snowshoes. This snow - layers of smooth and dry sandwiched with thin and crunchy, provided cushion while only giving way three to five inches. The roads were solid, sprinkled with fine gravel for exellent traction, and the trails were coated in mattress-thick snow.

Clear, blue skies: I kept the camera at home, just wanting to enjoy a nice long run. I was able to get in some nice solid tempo work, plus had some great cardio in the deep stuff, even breaking trail once. If the snow was any thicker and softer, snowshoes would be required, but I got away with my trail shoes and gators.

One tip - use sunglasses or goggles. It really wasn't that bright, but continual exposure to snow - especially if you're out for a couple hours or more, will burn your eyes. Use a light lens, coated yellow, rose, or amber, to give yourself maximum protection without darkening your vision.

Another tip - don't get hit by a car. Take advantage of all the street cleaning and texturizing, but don't crowd cars, especially if you're running for pleasure while they're trying to get to work or to the store. Some of the drivers are fine, but some are panicky, and you don't want them slamming on the brakes or swerving when they approach. I gladly jump into the deep pile of swept snow for several steps of Rocky Balboa knee-deep running while the cars pass. It keeps me out of the danger zone, lets the cars move by quickly, and provides a nice short cardio set.

I wasn't wearing a heart rate monitor, but I'm sure I maxed out on one section of deep trail hill running. The different depths and consistencies of this snowfall makes for many great training combinations, so take advantage.

Record Snow

2008-12-22T12:53:00.000-08:00

According to Matt 'Corky' Zaffino, this is the most snow Portland has seen since 1968. It's also the first Monday morning I can remember in a long time where there was no yellow-jacketed commuter cycling down the hill as I ran up on the shoulder, who would frantically squeal, "Get out of the bike lane." There were a few cars, along with plenty of people walking on the road, one other runner, and a mountain bike rider.

lean and mean, with gnarly bedhead

2008-12-21T18:21:00.000-08:00

This is a photo of a track. It's a bit blue.

Since this snowstorm struck Portland just before X-Mas, many people are simply taking off a day or two, or a week here and there, as travelling to and from work, along with other normal business such as shopping, proves difficult for those not used to more than one or two days of snow and ice. Plus, with the ecomony in a recession, many aren't out buying as many things and doing as much stuff. I predict that most of Portland will emerge from their houses after the New Year lean and mean, with some gnarly bedhead.

Most will be thinner financially from missing all those working hours, and some will be thinner physically from walking to 7-11 for supplies instead of driving. Most athletes will naturally exercise a bit less, electing to replace their intervals with a nature walk, or spinning for a couple hours indoors instead of driving to the pool, the gym, or yoga class. But as long as you have right clothing, the weather can't keep you inside for long.

Another Snow Day

2008-12-20T17:19:00.000-08:00

Hill tempo snow run on road and trail: 1:54:01. This is the deepest snow layer yet this month.
Focused on form. Short, quick, relaxed strides and feeling the compression, grip of the trail shoes in the snow. Concentrated on treading lightly on the down hill and keeping forearms arms parallel on the uphill. With the right rythm you can eliminate excessive sliding. It's a dry snow, not sticky, with the consistency somewhere between sand and cotton candy.

Ran at daybreak in white-lined twilight with the only sound the distant rumbling of snow underfoot.

2008-12-19T20:01:00.000-08:00

Good workout in this morning. Light variable speed on the track for three miles. On the way back, running up the road, I spotted a Toyota ahead in the snow, defeatedly spinning its front tires as it tried to get back to the top of the hill. I paused to help push her out of the road (I think that's the direction she wanted to go), then moved aside as a four-wheel truck with chains came slowly down, alternately braking and sliding. And as I stood in the frost-vapored morning air, watching the truck very slowly slide by sideways, I thought, "I should be running hill repeats on this thing."

1/2 mile warm up,
3 x a mile at variable speed,
1/2 mile warm down,
2 x car pushes on ice

Running in the Snow Tip #2

2008-12-18T08:14:00.000-08:00

Running in the snow is a great way to clean your muddy trail shoes.

Step One: Run in snow
Step Two: Let them dry (more or less)
Step Three: Your trail shoes are sparkling clean! Go run again.

Tips on Running in the Snow

2008-12-17T21:03:00.000-08:00

When running in the snow or over ice, remember that safety is the most important thing. You don't want to overdo it, so ease into it slowly. Even if you don't fall, you'll be using muscles differently than you're used to using them, and any weird sudden movements can produce a muscle strain. So, take it easy, run shorter distances at a slower pace, and you'll build those muscles over time.

We had a P.E. teacher at Parkrose High by the name of Ed Tribby who liked to give us advice on running. His license plate read "PHYS ED," so we liked to call him Physical Ed. He meant well, but like most teachers back then, he largely didn't know what he was doing. He "taught" a running class in the morning which was called "am jogging." We would simply run in the morning, and get a class credit for it. I'm pretty sure we all got A's. But, he didn't like the fact that those of us on the track and cross country team would skip running for a day or simply run easy if we had a meet that day, as if our coaches were undermining his ability to "teach" us physical education.

Anyway, Ed Tribby urged us to run in any weather, even if it was cold or windy, (those of us who were used to running every day didn't protest), but under no cirucumstances were we to run in snow or ice, as it was too dangerous. Well, he was wrong: you can run in snow and ice. I had seen Rocky IV, and knew that you could run in the snow, sometimes right up a mountain. So, I started running in the snow and ice whenever I could, and now I'm pretty good at it. Ed Tribby, however, is still a wuss.

Snow Running: Day Four and Counting

2008-12-16T20:43:00.000-08:00

Ten minute warm-up lifting and throwing the bowling ball, pushups and situps, and then ran to the track in the snow. It was a good mixture of slick ice, crunchy ice, dry powder snow, and some bare spots. Good overall for strength and stretching out those ninja running skills. Concentrated on form, adapting to different surface types, and flowing like water up and down ice packed hills. There's something peaceful about running at night with the track and surrounding forest floor white with snow.

The Bowling Ball Workout

2008-12-15T22:00:00.000-08:00

Yes, Lance Armstrong is now using the kettlebell to get back into race shape for the Tour de France. The kettlebell is a good workout tool, but I prefer it’s more compact cousin, the bowling ball. Medicine balls are less dangerous, especially if you’re working out inside. But, if you go outside, or someplace where breaking furniture or smashing walls is not a possibility, then a bowling ball works great. The whole purpose of a core workout is to strengthen your muscles through proper form. Good form creates a strong core, and bad form either does nothing or creates injury.
The problem with weight lifting is that the weights have handles, which makes them easier to use. Yes, this is great for isolating your muscles and body-building. You can target specific muscles and make them stronger and bigger in relation to other muscles. But, to increase performance, you’re going to want to strengthen muscles in relation to the sport that you do, which is functional training. And, in complementing any sport or fitness movement, simpler is always better. The handle of the kettlebell makes it easier to grasp and lift. However, a medicine ball, a bowling ball, or a good-sized boulder forces you to utilize proper form in order to lift and carry it.
The bowling ball workout:
Keep your back straight and bend your knees all the way down so you’re balancing on the balls of your feet, using your toes for balance. Arc both arms down, lowering your shoulders slightly, and palm the bowling ball with both hands. Lift slowly, straightening your back, and stand. You can repeat this several times, slowly lowering the ball to the ground and lifting it back up: good posture is the key – move slowly, and make sure your hips are under you before you stand.
Standing, palming the bowling ball with both hands, slowly lift above your head, and then lower it back down. Cupping the ball with one hand, slowly lift above your head, and back down. You’ll quickly figure out that you’ll have to rotate your thumb to the outside, like you’re carrying a serving tray, in order to keep your hand under the ball to push it up. Do several sets with one arm, and then do the other. Again, balance is key. Keeping your legs in a slightly wide stance and keeping your hips tucked forward (with your knees slightly bent) will increase your stability.
Next, hold the bowling ball with one hand in front of you, level with your sternum, and slowly extend your arm all the way out to one side. Do several sets with both arms. You can basically move the bowling ball in any direction, stretching and turning your torso, and you’ll get a good workout. Just move slowly, keep your back perpendicular to the ground, and keep your pelvis tucked forward in order to avoid injury. When you get the hang of this and want a challenge, extend both arms out to each side, and toss the bowling ball from one hand to the other. This is where you’ll want to make sure you’re outside, away from anything and anyone you can accidentally damage. Also, you‘ll want to make sure you don’t hit yourself in the head with the bowling ball, or drop it on your foot.
You can use the finger holes in the ball to lift, lower and curl, of course, much the same as you can use the handle of a kettlebell. You can also take your bowling ball for a walk. Bowling balls like to be held comfortably with both hands and walked up steep hills, and then back down again. If you build slowly and don’t strain yourself, you can eventually take your bowling ball up a mountain. Just keep your chest out, and don’t slouch. If your arms get too tired to carry your bowling ball, just throw it in your backpack.