What Do You Think About While Swimming?

I had someone ask me the other day, “What do you think about while swimming?”

I had to think about this and wanted to pose the question to others as well. Are you one who thinks about your stroke — one at a time, in the moment I’m taking it, until I’m finished — while doing a swim? I guess that's what I've been doing lately as 1) I'm usually swimming at the same time as my son's swim team and hear and see what is being taught to them, 2) I'm trying to get faster and more efficient.



My stroke thoughts are primary, conscious and explicit. Anything else that passes through my consciousness is momentary and mostly implicit. Even my observations of other swimmers leads back to thoughts of my stroke – either to mirror or emulate something they’re doing well, or to strive for even greater efficiency, ease, relaxation or sense of leisure when I see examples of the opposite in their strokes. The later being very common now as all the New Year's Resolution crowd is back in full swing.

But I would have to think others are, in no certain order:

Think about work or school.

Think about friends or family.

Think about nothing (zone out).

This is the essence of mindfulness in all swimming, but particularly in open water. I do not fare as well in open water as in the pool, but I am improving. Does your thought process change when in open water versus the pool?

In open water, stroke thoughts are the foundation for creating a “cocoon of calm” that helps those less comfy without having a lane marker below you– especially the new triathlete – keep anxiety or stress at manageable levels. Eventually this sense of calm control should convert into flow states and pure pleasure in environments that cause anxiety or distraction in others. Seeing a shark fin can elicit the same anxiety as a poor stroke as well.

What about you? What do you think about in the water?

Tour of Lombardy Results Posted

Results for round 1of the 3.6 mile segment from the Tour of Lombardy at Gear West were posted. The "highlight" of this TT was the almost 1 mile climb halfway through the course. Since the Tacx takes your weight into account, this climb allowed the smaller riders like Christopher (130 lbs) to post a faster time than say Dan (180 lbs) while averaging almost 60 watts less.

Results Round One

You can read about this event posted on this blog last week here.

Windtrainer Workout

You have basically four choices in the Tundra to keep in cycling shape during the eleven months of winter:

1) Move south until the snow melts. Not very likely unless you are retired....or Bill Gates.
2) Wake up at some ungodly hour each morning to go to some indoor spin class where you are at the mercy of a drill Sergeant who seems to think Guns 'n Roses blaring at 130 decibels at 5:30 AM is a great idea.
3) Bike outside. You are usually found frozen next to a stop sign.
4) Get a wind trainer and stare at four walls all winter long.

Of course, with those limited options I have gone with #4. This means I try to break up the boredom by listening to tunes or watching the telly. Typically, I don't even know what type of cycling work-out, or length, I will opt for until the night before. Sometimes not even until I get on the bike and see how I feel. Usually, I just make shit up. Such as this workout I did on Monday (12/28).

10:00 Easy pedaling
12:00 3x (1:00 right leg, 1:00 both legs, 1:00 left leg, 1:00 both legs)

Main Set
3 x 5:00 Pedal smoothly at 95-110 RPM (3:00 RI)
3 x 2:00 Pedal smoothly at 95 - 110 RPM (3:00 RI). This should be at a tougher cog (smaller rear) than the previous set.

5:00 Cool down

And now joining me in my workouts is the Boy®. When I did my 90-min ride this past Sunday, he joined me for 50-mins. He had fun, he stayed with it doing some interval work of his own. In no way am I pushing him. He'll ride when he wants to ride and we'll keep it fun. No sense burning him out when he's just nine! Here is our set-up as below:

Speedy Chicken Posole with Avocado and Lime

Pozole (from Spanish pozole, from Nahuatl potzolli; variant spellings: posole, pozolé, pozolli) is a traditional pre-Columbian soup or stew from Mexico. It is made from nixtamalized cacahuazintle corn, with meat, usually pork, chicken, turkey, pork rinds, sardine, chili pepper, and other seasonings and garnish. Vegetarian and vegan versions also exist. After colonization by the Spaniards, the ingredients of pozole changed, but the staple, corn remained. It is a typical dish in various states such as Michoacán, Guerrero, Jalisco, Morelos, México and Distrito Federal. Pozole is often served in Mexican restaurants in the American Southwest. In many places it is considered a delicacy and is not an everyday food.

Time: 45 minutes. This dish, using canned hominy, takes a fraction of the time needed for regular posole. Serve with warm corn tortillas.

Yield: Serves 4 or 5

Ingredients
3 large poblano chiles (1 lb. total)
6 garlic cloves
1 large onion
2 cans (14 1/2 oz. each) white hominy
1 1/2 pounds boned, skinned chicken thighs
1/2 teaspoon kosher salt
2 teaspoons dried Mexican oregano*, divided
2 tablespoons olive oil
3 cups reduced-sodium chicken broth
3 tablespoons ground red New Mexico chiles*
Garnishes: sliced avocado, lime wedges, cilantro sprigs, and sour cream

Preparation
1. Preheat broiler. When hot, broil poblanos on a baking sheet until blackened, turning as needed, about 15 minutes.

2. Meanwhile, in a food processor, whirl garlic to mince. Cut onion in chunks and pulse with garlic until chopped; set aside. Drain hominy; set aside.

3. Cut chicken into 1- to 1 1/2-in. chunks and sprinkle with salt and 1 tsp. oregano. Heat oil in a 5- to 6-qt. pan over high heat. Brown half the chicken lightly, stirring occasionally, about 5 minutes. With a slotted spoon, transfer meat to a plate. Repeat with remaining chicken.

4. Reduce heat to medium-high. Add onion mixture and remaining 1 tsp. oregano to pan and sauté until onion is softened, 3 minutes. Meanwhile, in a microwave-safe bowl, microwave broth until steaming, about 3 minutes. Add ground chiles to pan and cook, stirring, about 30 seconds.

5. Add broth, hominy, and chicken to pan. Cover and bring to a boil, then reduce heat and simmer to blend flavors, 10 minutes.

6. Remove stems, skins, and seeds from poblanos and discard; chop poblanos.

7. Stir poblanos into posole and cook 1 minute. Ladle into bowls; top with garnishes.

*Find Mexican oregano at well-stocked grocery stores, along with ground red New Mexico chiles.

Note: Nutritional analysis is per serving.

Nutritional Information
Calories: 436 (39% from fat)
Protein: 32g
Fat: 19g (sat 4.2)
Carbohydrate: 36g
Fiber: 7.2g
Sodium: 715mg
Cholesterol: 89mg

iPhone App of the Month: WalkJogRun Routes

Hey, I'm just a poor man trying to get by. But there are those fortunate enough to have fancy toys like a iPhone. Me? My cell looks like this.



But, I'm hip. I'm cool. So for those iPhone-freak-a-zoids I bring you the iPhone App of the Month to the Tundra Transition Zone.

This month is the WalkJogRun Routes app ($0.99). If you are one that travels frequently or just someone that likes to explore new routes in your area, then the WalkJogRun Routesapp is just for you. It is dedicated to finding exercise routes nearest to you based on your geo-location. All routes are housed on the route mapping site WalkJogRun.net, and signing up for a free membership to the site allows you to create routes as well as view public and private routes in one convenient place.

App features include: finding routes in over 6.9 million cities, viewing the details of your route including total distance, creator and creation date of the route, setting your pace to see total time for each route, and choosing between miles or kilometers. It is compatible with both the iPhone and iPod Touch and is available at the iTunes store.

Add the Nun Run (Glendale, AZ) to my 2010 Calendar

Joining the Park Rapids Lakes to Pines triathlon and the Fargo Half-Marathon on my locked-and-loaded 2010 race calendar is the Nun Run in....drum-roll please....Glendale, Arizona.



We will be returning to Arizona for the third time in four years. I refer to Arizona as my future home as I fully expect to retire there. Best laid plans and all that.

This time I will be getting in a running event in which I can shed the layers, the extra pair of socks, the gloves, etc. I can run in shorts if I want to and proudly show off all that winter fat. I hope to see some of my former high school chums pick up the challenge as well and participate with me.

There is a 10km Run, 5km Run, 5km Walk & Shadow Run. I'll be doing the 10K to gauge my fitness and how much improvement I will have to make before the Fargo half. But what of the 'Shadow Run'? What's that? I'm glad you asked, as I think it is a fantastic idea. Especially for those T-shirt hunters.

Don't live in Arizona? Maybe you don't even live in the U.S. You can participate in the Nun Run, wherever you are! Just register as normal, check the shadow participant box and they will mail you a Nun Run t-shirt! Just complete a 5km or 10km in your home town on March 20 and send them your time to be posted on the results page.

Pretty darn cool.

The place we'll call home for 7 nights. Note the lap pool that will be frequented twice daily. This will be followed by a cool-down in the Lazy River whilst being tormented by the Boy®.



A short run away is this track which I intend to get in some speed workouts. Speed defined as moving quickly without being bogged down by winter layers.



The 'hard work' will not stop once the sun goes down. A rigorous multi-endurance test will await containing killer mini-golf and experiencing a mind-blowing 8 G's on the speediest go-karts on the planet to attune my relaxes and hand-eye coordination.



The locale of the 10K run. Thanks Google Earth.



Two other events are about to make the list as well. I just need to work out logistics and make sure I'll be adequately in.....well....shape. As I do every year, I try to race in a locale I have not yet participated in. I also like to try something brand spankin' new. Two such events may fit this bill.

My first duathlon of the season may be the Dewey Kvidt Memorial Duathlon in Grand Forks, North Dakota. It is a 3 mile run - 15 mile bike - 3 mile run. I've raced in Grand Forks before. Just not this event and I've been eyeballing it for a couple of years now. It has been much earlier in the year, and typically experienced bad weather. It's been moved to Saturday, June 5, 2010 this year.

The other event is the XTERRA Pipestem Creek Off Road Triathlon in Jamestown, North Dakota. Jamestown is significant as that is where I was born in 1961, grew up and finally left home in 1984. It is where my XC brethren and I won back-to-back state XC titles in '77 and '78. It is where I once ran 119 miles in one week. It is my running epicenter.

This would be my first off road triathlon. Held at the US Corps of Engineers Pipestem Dam and Lake Project, the race features a 1000 meter swim with a short exit at the halfway point, a 13 mile mountain bike on a lap and a half of the Pipestem Trail, and a 5 mile run incorporating most of the North Ridge Trail.

Bonus Round - Some Xmas Video

The Gingerbread House



Sled Dogs Head Out




Xmas Eve 2009



Snowpocalypse? Snownami? Stormageddon? XMAS Day 2009

I Did the Tour of Lombardy 3.6 mile TT (Italy)

Yep, flew to the country shaped like a boot last night in time to compete in a 3.6 mile bike time trial. Um, April Fools?

Gear West Bike and Triathlon has been holding an open-to-all Virtual Time Trial Series taking place in store on the Tacx Fortius Virtual Reality trainer. Each Time Trial "Event" will run 1 month, at which time they will change courses. The Male and Female winners from each age-group after the month will not only receive a $10 GWB&Tri gift certificate, but have bragging rights all month.

The first stage was a 2 kilometer mountain ascent which my Retul fitter Curt Wood said, "will make you see stars."

I didn't quite get to that stage, but it was tough. A dig deep and then some tough. On the video screen in front of me I could see that elevation. And I seemed to be making little progress. The actual climb was a 2 kilometer mountain ascent. The grade readout showed in the mid-8's, my RPMs were churning (it felt like churning) in the 70's, my power output maxed in the 320 range, and still....the....climb.....dragged.

Once I crested I was able to speed back up into the low 30 MPH range as the super cool software actual does account for the descent speeds. I ended up doing the 3.6 mile course in a respectable 12 mins 50 secs which was an average speed of 17 MPH. As comparison, Curt has the current record at 9 mins and 30 secs. I was dripping wet. And happy as a clam.

In talking with Curt and Gear West owner Kevin O'Connor the Tacx system has just upgraded to version 1.2 which will now allow for Google Earth. What does this mean? Heck, you can download a course via Map My Ride, for example, and ride an upcoming event weeks ahead of time to become familiar with it without ever having to leave home. Quite an advantage in my book. And you will actually get the visual via Google Earth along with the topography readout.

One really cool feature of this trainer is the ability to take your height and weight into account, so light people can fly up the mountains just like they would in real life. Bigger people have to put out bigger watts to climb.

I really appreciate Gear West putting on this series.

This is what the ride looked like to me... scenic views from the classic Tour of Lombardy in Italy.

This is what it looks like to "outsiders"

This is a unique opportunity to not only try out the best Virtual Reality Cycling Software available, but also to get a benchmark for your winter fitness, as the Tacx system will also measure your power, heart rate and cadence.

Here's the TT courses:
November 23-December 23: Tour of Lombardy 3.6 mile TT (Italy)
December 26-January 25: Alpe D' Huez uphill TT (2.5 miles)
January 26-February 26: Tour of Flanders TT (8 miles)

In the area? Read more and sign up here.

New Swim Workout to Try

During the cold, dark winters of the Tundra it is important to change up your workout routine to keep things lively, fresh, and exciting. That's when I like to try new workouts.

The following swim workout is based on the fastest average pace you can hold for 10 x 100-yards freestyle (FAP). Not to be confused with Frequent Rapid Activity Period (FRAP) which is something I witness when the Boy® has been in the sugar bowl or the youngest dog has some extra energy to burn and can actually circle the inside of the house perpendicular to the floor....sometimes chased by the Boy®.

For instance, if your FAP is 1:30 and an interval calls for 5 x 100 free at FAP + :15, your pace for the set is 1:45. If you're fortunate enough to swim in a long course pool all winter just add 15 seconds to every interval.

This workout is called No Minds (Triathlete magazine, Jan. 2010 issue,page 102). "No Minds" are horrible, painful and completely joyless. Nonetheless, this set is a great way to gauge your swim fitness and to boost your lactate threshold. The set is quite simple to do, but if it is done right, your arms should feel like watery Jell-O afterward.

After an easy warm-up of 1000-yards, do 5 x 50-yards freestyle at race pace to pick your heart rate up. The main set is 5 x 100-yards freestyle on a 4-minute interval. Sure, it sounds easy, but the goal of the set is to sprint all five repeats. Your leg and arm muscles should focus on completing each repeat as fast as possible. Do not hold back so that you have something left for the next repeat. If done correctly, each successive 100 should be slower (and harder) than the previous one.

Record your time for each 100 and then compute the average pace afterward. I recommend performing this set once every three weeks, and, of course, your goal should be to improve on your average pace each time around.

I've done this now a couple times. The first on 12/16 was my intro and I went at it a little laid back. Plus, instead of going on the 4's for the main set I went on the 3's as the Boy® would have finished swim team ahead of me and I would have found him in the hot tub chatting with the girls. My 5 x 100 main set on 12/16 went as follows:

Repeat 1 - 1:36
Repeat 2 - 1:41
Repeat 3 - 1:36
Repeat 4 - 1:37
Repeat 5 - 1:34
Set Avg - 1:36.8

So, I did not do it right. My times did not get progressively slower. I attempted it again on 12/22 and my 5 x 100 main set went as follows:

Repeat 1 - 1:23
Repeat 2 - 1:26
Repeat 3 - 1:29
Repeat 4 - 1:30
Repeat 5 - 1:31
Set Avg - 1:27.8

Think I nailed that one. Times went progressively slower. I felt like barfing. Surprisingly, my HR recovered very well between repeats. I was able to get the ol' ticker to drop below 110 before the next repeat was up.

In a weird way, I have to admit I like the workout. Give it a try and let me know what you think.

Last in a Series: Running Rules to Live By - Before You Remove Your New Running Shoes from the Box, You Must Smell Them.

Based loosely on a book by Mark Remy called The Runner's Rule Book as well as a Runner's World article from the January 2010 issue over the next week or so I will be posting a few running rules to live by.

I hope you enjoyed the series.

Rule Fifteen: Before You Remove Your New Running Shoes from the Box, You Must Smell Them



Open the box. Peel pack the tissue paper. Behold those pristine shoes. Then lift the box to your face and breathe deeply. Mmmmmmm. Smells like potential. And possibly toxins. But mostly potential.

Happy Triathlete Spring Day!

I call December 22 Triathlon Spring Day. Why? Because days start getting longer after the winter Solstice (Dec 22). Yes, it is only a gradual change at first with the days adding 1-2 minutes a day until June 21, which is the longest day of the year. But, let's face it. Winter Solstice is a huge hurdle to get through and means that training outdoors late into the evening isn't all that far away.

Fourteenth in a Series: Running Rules to Live By - The Ten Types of Runners

Based loosely on a book by Mark Remy called The Runner's Rule Book as well as a Runner's World article from the January 2010 issue over the next week or so I will be posting a few running rules to live by.

I hope you enjoy the series.

Rule Fourteen: The Ten Types of Runners

Okay, maybe not so much a rule as a definition. Did I miss any? Where did you fall?

The Speed Freak

Distinguishing Characteristics - Buzzed hair. Supershort shorts. Racing flats. Twitch in one eye.

Dangerous? - Only if you get in his way.

The Weekend Warrior

Distinguishing Characteristics - Warrior tube socks. Midsection paunch. Grin. Headphones.

Dangerous? - Only if you make fun of his socks.

The Penguin

Distinguishing Characteristics - Plodding determination. Fanny pack.

Dangerous? - Only if you make fun of John Bingham.

The Charity Runner

Distinguishing Characteristics - Selflessness. Tears. Matching outfits.

Dangerous? - No. Unless you are anti-awareness.

The Ultra Guy

Distinguishing Characteristics - Lean and tan to the nth degree. Quiet. Hard as nails.

Dangerous? - Only at an all-you-can-eat brunch buffet.

The Kicker

Distinguishing Characteristics - None whatsoever, until he or she unleashes a stiff, tight-lipped, arm-pumping sprint in the final 100 meters of the race.

Dangerous? - Lord help you if you get in the way of those pumping arms.

The Old-Timer

Distinguishing Characteristics - Faded cotton T-shirt from the 1981 Peachtree 10-K. Scar on neck from melanoma. Twinkle in eye. Conspicuous lack of gadgets. Advanced age.

Dangerous? - Heck, no. These guys are great.

The Triathlete

Distinguishing Characteristics - Ironman tattoo. Skin-tight unitard, possibly emblazoned with sponsors' names. Comparatively large upper body. Vague smell of chlorine.

Dangerous? - Only if you call him a unitard.

The Wacky Guy

Distinguishing Characteristics - 'Antennas' headband, oversize novelty sunglasses, cowboy hat, kilt, superhero costume, etc. A grim determination to 'have fun with it."



Dangerous? - Probably not, although this guy might someday snap.

Joe Average

Distinguishing Characteristics - None.

Dangerous? - Almost certainly.

Thirteenth in a Series: Running Rules to Live By - Never Miss a Chance To Thank a Volunteer

Based loosely on a book by Mark Remy called The Runner's Rule Book as well as a Runner's World article from the January 2010 issue over the next week or so I will be posting a few running rules to live by.

I hope you enjoy the series.

Rule Thirteen: Never Miss a Chance To Thank a Volunteer



Even if you are running the race of your life, you can still manage a bit of eye contact and a nod as you grab a cup of water from an outstretched hand. Even if it feels like your quads are literally on fire, you can manage to sputter a short "thanks" to the course marshal standing in the intersection. It will make the volunteer feel good. And you, too.

Twelfth in a Series: Running Rules to Live By - When Elastic is Gone, Man, It Is Gone

Based loosely on a book by Mark Remy called The Runner's Rule Book as well as a Runner's World article from the January 2010 issue over the next week or so I will be posting a few running rules to live by.

I hope you enjoy the series.

Rule Twelve: When Elastic is Gone, Man, It Is Gone



Men, this one is for you. You paid good money for those shorts. You love those shorts. You've raced in those shorts. But sooner or later you will pull them on and feel roomy gaping where once there was a snug liner. This means that the elastic down there has gone slack. You will be tempted to wear them anyway. Don't.

Eleventh in a Series: Running Rules to Live By - A PR is a PR Forever, But....

Based loosely on a book by Mark Remy called The Runner's Rule Book as well as a Runner's World article from the January 2010 issue over the next week or so I will be posting a few running rules to live by.

I hope you enjoy the series.

Rule Eleven: A PR is a PR Forever, But....



I confess to be truly guilty of this one. You may advertise a personal record (PR) time, or otherwise claim it as your own with no further explanation for two years after setting it. After two years, however, it becomes uncool to tell people, "My 5K PR is 16:30" without providing a disclaimer - e.g., "My 5K PR is 16:30, but I did that in 1989."

As we become older and the joints and tendons start to snap, crackle, and pop perhaps it is a time to speak of an Age Group personal record (AGPR) when you establish a PR time in your five-year age grouping?

Not that I won't still be setting a Lifetime personal record (LTPR). After all, I did have a 23.8 MPH cycling average in my last triathlon of the 2009 season. Guess I can brag about that until, um, 2011. But by then I will also be in a new age group (50-54) and ready to establish some new AGPR's!

How about you? Any LTPR's that will never, E-V-E-R be threatened again? But you still like to drop into conversation as you slightly puff out the ol' chest?

Tenth in a Series: Running Rules to Live By - Runners Do Not Shave Their Legs

Based loosely on a book by Mark Remy called The Runner's Rule Book as well as a Runner's World article from the January 2010 issue over the next week or so I will be posting a few running rules to live by.

I hope you enjoy the series.

Rule Nine: Runners Do Not Shave Their Legs



Now before we get into these supposed unspoken rule, I openly state I disagree. I shave my legs weekly. I love it. It feels great in the water, on the bike...and on the run. Period. And it really helps to have smooth skin when getting a massage as well.

But apparently, there is a segment of non-triathlete runners who are opposed. They feel there should only be certain exceptions to who can shave their legs, limiting to most North American women; runners about to undergo some sort of leg surgery; runners who are competitive swimmers, cyclists, or triathletes; and runners who don't care what anyone thinks because they just like the way the smooth legs feel, especially against cotton sheets, and anyway, what's the big hairy deal?

And I know I have the sexiest legs of any man in the 45-49 age group. Drop dead sexy. Cue 'I'm Too Sexy' by Right Said Fred.

Ninth in a Series: Running Rules to Live By - Pass Gas, Not Judgement

Based loosely on a book by Mark Remy called The Runner's Rule Book as well as a Runner's World article from the January 2010 issue over the next week or so I will be posting a few running rules to live by.

I hope you enjoy the series.

Rule Nine: Pass Gas, Not Judgement



Runners ingest a fair amount of healthy foods, which produce gas in the GI tract, where it cannot stay forever. Especially when that GI tract is bounced and jostled. Passing gas while running is excusable and inevitable, but...

- You may not mock another runner for having passed gas, unless he has previously mocked you for the same or unless he mocks himself
- If a runner has taken pains to mask flatulence, pretend nothing happened
- It's fun to pretend that the gas you expelled is propelling you forward, like a little booster rocket. That isn't really a guideline, though, is it?

Eighth in a Series: Running Rules to Live By - "Lookin'g Good!" ...and Other Runner's Lies

Based loosely on a book by Mark Remy called The Runner's Rule Book as well as a Runner's World article from the January 2010 issue over the next week or so I will be posting a few running rules to live by.

I hope you enjoy the series.

Rule Eight: "Lookin' Good!" ...and Other Runner's Lies



Lying is not something I would normally endorse. But is is perfectly acceptable to tell a runner that he is looking good at mile 19 of a marathon when, in fact, he looks like an insomniac who is trying to sneeze, and is confused because someone has switched his running shoes with replicas made of concrete.

The go-to lie is "Lookin' good!" Or you could say, "If I weren't so awed by the apparent ease with which you are navigating this course, I might be angry with you for nearly knocking me unconscious with your very awesomeness!" The key is to say something. Even a zombie appreciates encouragement.

Seventh in a Series: Running Rules to Live By - Learn & Love the Farmer's Blow

Based loosely on a book by Mark Remy called The Runner's Rule Book as well as a Runner's World article from the January 2010 issue over the next week or so I will be posting a few running rules to live by.

I hope you enjoy the series.

Rule Seven: Learn & Love the Farmer's Blow



Mastering the farmer's blow (or snot rocket) is a must for any runner (or cyclist!). Here's how to do it right: Breathe in through your mouth, like you are gasping. Lay a forefinger against one nostril and compress firmly. Purse your lips. Cock your head slightly in the direction of the open nostril and exhale forcefully through your nose. Repeat with opposite nostril, if needed.

Note - It's best to quickluy glance behind you to make sure you aren't about to spray a fellow runner. Otherwise you may be running blind due to the atomic wedgie that will ensue.

Sixth of a Series: Running Rules to Live By - For Pete's Sake, Stand Still at Red Lights

Based loosely on a book by Mark Remy called The Runner's Rule Book as well as a Runner's World article from the January 2010 issue over the next week or so I will be posting a few running rules to live by.

I hope you enjoy the series.

Rule Six: For Pete's Sake, Stand Still at Red Lights



Sharks dies when they stop moving. Runners do not. Keep this in mind next time you encounter a Don't Walk sign at a busy intersection. There's no need to jog in place or dance from foot to foot like you have to pee. Just chill. Wait a few moments. Note: If a nonrunner waiting with you at the crosswalk is dancing from foot to foot, he or she may indeed have to pee. Give this person wide berth.

Fifth of a Series: Running Rules to Live By - Let Angry Motorists Go

Based loosely on a book by Mark Remy called The Runner's Rule Book as well as a Runner's World article from the January 2010 issue over the next week or so I will be posting a few running rules to live by.

I hope you enjoy the series.

Rule Five: Let Angry Motorists Go



I understand the impulse when a driver has just pulled out in front of you or turned directly in your path or otherwise behaved like a jerk. I know how much you'd love to slap the trunk of that driver's car, or shout at the person behind the wheel, helpfully suggesting that he or she 'learn to drive.' Or extend a certain digit in a certain direction. Do yourself - and all runners - a favor and fight that impulse. Smile. Your lashing out isn't likely to change the driver's behavior, and may, in fact, worsen it. For all you know, the still-seething guy may drive extra close to the next runner he sees, just to make a point. Let him or her go.

Special shout-out to the Blue Jay runners from the late 70's. Recall the winter we had that war with the Evil UPS driver over and over and over again?

Fourth of a Series: Running Rules to Live By - Run Like a Dog

Based loosely on a book by Mark Remy called The Runner's Rule Book as well as a Runner's World article from the January 2010 issue over the next week or so I will be posting a few running rules to live by.

I hope you enjoy the series.

Rule Four: Run Like a Dog



My dogs, both whippets, don't care where we are or what time of day it is, or even what the weather is like. They don't know what their resting heart rate is and rarely bother to wear a watch. They just love to run. And every time they do, their faces and body telegraph one simple message: This. Is. AWESOME. I'm runningrunningrunningrunning!



The "Run Like a Dog" workout (including warmups and cooldown) - Walk 8 seconds. Trot 4 seconds. Stop. Sniff. Sprint 7 seconds. Squirrel! Freeze. Walk 5 seconds in any direction but forward. Stare 9 seconds. Lunge at rabbit (mine actually kill them and drop them at the feet of the Well Kept Wife). Double back, walk 3 seconds. Urinate. Repeat six times. Collapse on rug.

Third of a Series: Running Rules to Live By - Black Toenails Are Badges of Honor

Based loosely on a book by Mark Remy called The Runner's Rule Book as well as a Runner's World article from the January 2010 issue over the next week or so I will be posting a few running rules to live by.

I hope you enjoy the series.

Rule Three: Black Toenails Are Badges of Honor



Yep, that is the nail on my right big toe. Ugly and probably due to a time when I froze my nail on a cold February day many moons ago and now fungus has set in.

Run long enough and you'll wind up ruining a nail or two. Whether it's because your shoes are too big or too small or because you've run a race with punishing downhills or the toes gods happen to be in a foul mood, somebody you will peel off your socks and see black where once there was pink. Congratulations! These bruised nails are tiny trophies conferred upon you for toughing it out. just don't flash them in the public.

Second of a Series: Running Rules to Live By - Expand Your Sense of Fun

Based loosely on a book by Mark Remy called The Runner's Rule Book as well as a Runner's World article from the January 2010 issue over the next week or so I will be posting a few running rules to live by.

I hope you enjoy the series.



Rule Two: Expand Your Sense of Fun

As a runner, your definition of fun - which might once have included water parks, screwball comedies on DVD, and scrapbooking - must be, well, let's just say broadened and might include:

- Waking up at 5:30 AM to run 10-miles
- Running in blistering heat. Sweet, sweet heat.
- Running in the rain. I once remember running in a T-storm so severe (kind of snuck up on me) that the Well Kept Wife got into the car and came looking for me. I was having the time of my life after a lightening strike had to have hit no more than 100-yards away!
- Running in 400-meter circles
- Feeling as if your lungs are about to explode
- Paying good money for the privilege of turning your toenails black
- Any combination of the above.

You?

First of a Series: Running Rules to Live By - Have Fun

Based loosely on a book by Mark Remy called The Runner's Rule Book as well as a Runner's World article from the January 2010 issue over the next week or so I will be posting a few running rules to live by.

I hope you enjoy the series.

Rule One: Have Fun



No other fact is so fundamental to running: Done properly, running is fun. Even when you do it improperly, running is still inherently, liberating fun. If you doubt this, just spend a few minutes watching a child or dog in any wide open space. Their glee is instinctual and undeniable. I believe it was Aristotle who said, "Tramps like us, baby, we were born to run."

Enjoy it. After all, there aren't many animal impulses that we can act on in public without getting arrested.

Books, Music, & Events

Since we only have approximately 17 minutes of daylight in the Frozen Tundra currently, one would think I have time for more blog entries. Not so. I seem to have even less time now than I did during the heady training days when the sun seemed never to set.

Training has been going....alright. I'd like to be getting in more hours but the Real Job has been wall-to-wall busy. It is the holiday season and there are presents to buy, the infamous Maas Xmas CD to create, and white bark pretzels to sample. I've been trying to get in 90-mins a day but far to often what I actually get in is more like zero.

Knots in my calves have returned. This is after not having any calf issues during the '09 season after dealing with such issues during all of '08. So its back to the drawing board to make sure I am getting the required deep tissue massage as well as calve strenghtening exercises to deal with them.

The right Achilles issue is still there, but I have been able to crank out long runs and my mileage has been surprisingly good.

My possible '10 events calendar (found on the right side navigation area) has been updated to include a possible Xterra triathlon event. If you find yourself in Jamestown, North Dakota on Jun 26, 2010 you might consider the XTERRA Pipestem Creek Off Road Triathlon. This event consists of a Swim of 1000 meters, Mountain Bike of 13 mi, and a Trail Run of 5 mi. Jamestown is my city of birth and where we won back-to-back cross country state titles in '77 and '78. It is to me what Hayward Field was to Steve Prefontaine. To this day I still prefer running a trail over a pounding 10-miler on asphalt.

While you are looking at the right side navigation area you may notice a new app on Pandora which allows you to see what music I am listening to. Pandora is an automated music recommendation and Internet radio service created by the Music Genome Project. Users enter a song or artist that they enjoy, and the service responds by playing selections that are musically similar. Users provide feedback on approval or disapproval of individual songs, which Pandora takes into account for future selections. While listening, users are offered the ability to buy the songs or albums at various online retailers. Very neat.



I just finished up a great book, 'Once a Runner: A Novel' by John L Parker. Quenton Cassidy is the hero, a cult object among serious distance runners. This was a read that had me flashing back to interval workouts of my youth. That raised my adrenaline levels during its accurate portrayal of races. That may even have brought a tear or two to my eye. I won't give all away but for me the book's true climax comes during one of Quenton's workouts in preparation for the BIG race, an interval session requiring 60 quarter-miles (for those of you who've done quarters workouts, no, that's not a typo). It was something I could relate to....and loved. If you have not yet had the enjoyment of this book, please make time for it. And there is a sequel, 'Again to Carthage'.