BLOG
|
“HOW A BARTENDER DREAMED UP THE FALMOUTH ROAD RACE” is the bostonglobe.com article that inspired this post. In May 2015, a condensed version of Paul C. Clerisi’s work “A History of the Falmouth Road Race: Running Cape Cod” was reprinted, with permission, online. It’s about the quirky 1973 origin of a modern competition that is loaded with local tradition, which started as an effort to help high school girl cross country runners compete in their state’s championship finals.
Previous “Saturday Is Race Day” posts have covered the Barkley Marathons in mountainous Tennessee, Dipsea Race in Mill Valley CA, and the Dirty Kanzaa 200 cycle event in remote central eastern Kansas. In each of these endurance competitions a couple or group of die-hard sport enthusiasts decided to create a unique challenge for themselves that grew into a regional celebration. Falmouth is a bit different; it began with a dream and was realized out of necessity. For those not familiar with New England, an entry from a google.com search provides some geographic orientation. “Falmouth is a coastal town on Cape Cod, Massachusetts. It is known for its beaches, such as Falmouth Heights, across from the island of Martha’s Vineyard. Inland, Highfield Hall and Gardens, a 19th century estate, exhibits contemporary art. The landmark Nobska lighthouse stands at the town’s southern tip. The Woods Hole Science Aquarium is home to marine life such as seals and lobsters.” Actually Woods Hole is also home to other famous marine science institutions. A runnersworld.com slideshow on iconic American races provides a description of the 7.1-mile “nearly completely seaside” course. Starting in Woods Hole, it follows a “narrow, hilly, winding and tree-shaded roads”, then passes Nobska Light, runs alongside Martha’s Vineyard Sound, crests on a hill dominated by a huge American flag, and finally heads down to the finish at Falmouth Heights Beach. The scenery alone argues strongly for putting this event on a ‘life list’ of essential experiences for runners and walkers. But the back story is what makes it worthy of highlighting as an example of a personal event that became a tradition for many locals. Clerisi’s story is detailed, colorful, and somewhat suspenseful. The briefer version is that a homegrown amateur runner, who tended bar at a Boston establishment near the finish line of the Boston Marathon, sought to bring similar excitement to the beachfront Cape Cod area where he also tended bar, and secure the participation of an elite U.S Olympic marathon champion he idolized. Thomas Leonard had followed the early running career of Frank Shorter during his New England school days, then watched the American take gold for the U. S. in the 1972 Munich Summer Olympics marathon event. He dreamed of bringing Shorter to run a race in Falmouth. However, when in 1973 the Falmouth High School girl’s cross-country club team needed financial support to attend the Massachusetts state championships (women were not invited to compete until 1971), Tommy Leonard stepped up to hold a fund raiser event. And that’s how it all started. On August 15, 1973, ninety-eight runners took off in rain and wind, many of them bartenders, waitresses and locals. T-shirts and food provided by local restaurants and bars were sold which, in addition to entrance fees and post-race activities, raised money for the women’s cause. Other famous names competed that year but not Shorter. Let’s get back to the reason this race is being highlighted; it’s an example of a custom-designed fitness challenge. A person who loved his town and his sport, out of generosity, decided to organize a memorable event that involved personal friends and local hangouts. And to invite famous runners. Such events need not be large or widely publicized, or bring in celebrities. Just personal and custom-made for your enjoyment. Solo or with others. If you aren’t moved to create a smaller personal event, consider reading the full story of the charming beginnings of this race. You may be inspired to participate. I do, but realistically may only be able to visit the area outside of the actual race date (in 2018 the Falmouth Road Race will be held on August 19). Still, it would be fun to follow the official route, enjoy the scenery, and seek post-event refreshment at the beach-side joints near the annual finish line. August is the last full month of summer vacation time and is perfect for personal or organized challenge events. Get moving. RUN & MOVE HAPPY! https://www.bostonglobe.com/magazine/2015/08/15/the-most-famous-miles/vEYimIXNOrFu3tLAjq6WfO/story.html https://en.wikipedia.org/wiki/Woods_Hole,_Massachusetts https://www.runnersworld.com/races-places/g21253155/best-american-races/?slide=26 If This Is Heaven, I Am Going to Be a Good Boy.: The Tommy Leonard Story By Kathleen Cleary https://amzn.to/2IWKBLc https://www.amazon.com/History-Falmouth-Road-Race-Running/dp/1626198942
0 Comments
MAKE-UP AS PROTECTION. IN PREPARING FOR A DAY IN THE SUN most would gather together a hat with a visor or wide brim, sunblock, sunglasses, and possibly a neck gator or other clothing with a high Ultraviolet Protection Factor Rating (UPF) clothing.
Check. Before heading out, have you also applied make-up? Women might not want to admit they have touched up their faces with foundation and/or powder and used eyeliner, shadow, and mascara. Wearing cosmetics is not generally considered something outdoor sports enthusiasts do. And most men would not consider purchasing makeup; putting it on specifically to prepare for an outside activity would be unthinkable for rugged males and females. But if worried about too much exposure to the sun and air pollution and their aging and cancer-promoting actions, perhaps make-up as “cosmeceuticals” might be re-defined as another barrier form of protection that benefits the skin A May 2017 article in the Australian Journal of Pharmacy by Megan Haggan, “Could Wearing Make-up Slow Skin Aging,” references a press release by the Australasian College of Dermatologists expert Dr. Phillip Artemi. He explains how covering up with darker pigmented products and light-reflecting highlights might be the next best defense against these environmental exposures. Especially around the eyes, in areas that aren’t typically well covered by sunscreen applications. The lips may also be helped by the use of deeply pigmented lipstick, rather than clear glosses. Allure.com also covered the issue in a 2017 piece, “Wearing More Make-up Might Actually Be Good For Your Skin” by Macaela Mackenzie. In it Dr. Artemi is quoted. “While sunscreens do a lot, they don’t do enough and shouldn’t be relied on solely for skin health”, Artemi said. “We now advise that functional colored cosmetics should be added to the long-standing advice in order to further reduce the risk of skin cancer and premature aging as well as protecting against the increasing danger of air pollution.” I was happy to see the ACD press release, even if a year late. I had been acting on faith that make-up was indeed protective, since all the way back in 1980, when I was taking a clinical dermatology elective in medical school. Conscious of my facial appearance in the presence of an academic dermatologist, who had written a handy paperback on common skin conditions, I found myself apologizing to him for wearing make-up. Most women in my class did not tend much to their appearance; it was seen as a sign of professional dedication to not spend time on activities other than medicine. Plus wasn't make-up harmful to skin? I felt shallow, not serious, to be doing something for vanity that might not be "dermatologist approved". But it was something that had been part of my morning routine since high school, and helped with maintaining confidence and a positive attitude during times of stress. I felt naked without it. When I broached the subject with Dr. Marek Stawiski, he looked at me in surprise. In his clipped Polish accent, he chided me for my lack of knowledge. It was a barrier that was protective of the skin he exclaimed! Don’t stop. And that was the end of the discussion. I chose to believe him. However, even now I am not able to find supporting research studies in the medical literature that makeup is beneficial to skin, unrelated to the action of SPF-rating-related ingredients and anti-oxidants that some products contain. [Possibly the keywords I use in searching are not correct; if anyone has references, please send]. Perhaps more scientific work will be done and results published on this topic that will be shared with the public. And, hopefully, we can look forward to the development of over-the-counter, outdoor-sport-specific ‘cosmeceuticals’ for personal use soon. In shades appropriate for female and male outdoorsy-types. RUN & MOVE HAPPY! https://ajp.com.au/news/wearing-makeup-slows-skin-ageing/ https://www.dermcoll.edu.au/wp-content/uploads/Make-up-stops-skin-ageing-15-May-2017.pdf https://www.allure.com/story/makeup-as-sun-protection https://www.racked.com/2017/8/14/16136118/upf-sun-protective-clothing-mott-50-lilly-pulitzer-amazon ON RECOVERY DAYS THERE IS LESS TIME PRESSURE, as these days have more discretionary hours. Instead of waking early to work out, it might be possible to start tackling projects before the usual morning hour and finish up in time to enjoy activities that don’t involve exercise. With friends or family.
For many, in our memories, summer was a special time. During childhood and when raising young children, it was a time to plan affordable and fun activities, like weekday picnic suppers, that weren’t possible other times of the year. Partly because of the nicer weather and longer days, and partly because everyone’s schedule was more relaxed. Feeling nostalgic for the good old days, even if your schedule is not so relaxed? In addition to changing how we fit running, walking, or exercising into the summer months why not plan other activities to make this time seem special once again? Movies might be the ‘ticket’, especially on recovery days! To help you plan ahead and let the excitement of anticipation build, check out what will be showing in the next few months. Many are spin-offs or series that build on established franchise movies. But that’s why they are highly anticipated; we hope to experience that same great movie experience all over again. The Rotten Tomatoes staff put together an article, “The 5 Most Anticipated Movies of Summer 2018.” Here’s the RT lineup: “Deadpool 2”; 2) “Incredibles 2”; 3) “Ant-man and the Wasp”; 4) Mission Impossible: Fallout”; 5) Jurassic World: Fallen Kingdom”. Honorable mentions include: “Solo: A Star Wars Story” and “Sicario: Day of the Soledad”. Whatever your tastes in movies are, think about seeing some during the week if it’s at all possible. Classics if first runs aren’t your style; some theaters have special offerings Going to the movies can be an activity, like running, walking biking, or exercising out of doors, that gets you away from the small screens that capture attention most of the year! Be judicious with the popcorn bag/box size you buy and skip the butter if you plan to go frequently! Make summer special again. RUN & MOVE HAPPY! NOTE: Fandango has another list published by Entertainment Tonight: ‘Avengers Tops the List of Fandango Survey of Mot Anticipated Summer Movies”: Avengers: Infinity Wars; Deadpool 2; Solo; Jurassic World: Fallen Kingdom; Incredibles 2, Ocean’s 8; Mama Mia; Sicario; Ant-man and the Wasp. Read the entire piece for more favorites. Sleeper’s include “Sorry to Bothe You”, “Crazy Rich Asians”, “Replicas”, Eighth Grade”, “Hereditary”; “Under the Silver Lake”, and “The First Purge”. My favorite, having seen"Avenger's: Infinity War", and "Deadpool 2" is the Star Wars movie, Solo. What's your's? https://editorial.rottentomatoes.com/article/the-5-most-anticipated-movies-of-summer-2018/ http://ew.com/movies/2018/04/19/avengers-infinity-war-fandango-summer-movies-survey/ https://www.esquire.com/entertainment/movies/g19433209/best-summer-movies-coming-out-2018/ WANT TO CLICK THROUGH 78 SLIDES OF SOME OF THE MOST BEAUTIFUL PLACES ON EARTH TO RUN? Runnersworld.com assembled images of running locations it has featured each month over the years in its magazine. Generally, if a place has beautiful scenery for a run, it can most certainly also be walked or hiked and maybe biked. Earned Runs has compiled a list, but the REAL VALUE in the article is in the gorgeous pictures and the descriptions of each place, plus links to the articles.
You might be surprised by the specific places captured in the images: remember these are places runners submitted to the magazine as their personal favorites. 1. Yosemite National Park CA 2. Cape Cove OR 3. Garibaldi Lake BC Canada 4. Big Sky MT* 5. Back Bay Boston MA 6. Luang Prabang, Laos 7. Moscow ID 8. Silverton CO 9. New York NY 10. Weston CT 11.Teton Village WY 12. Lake Tahoe, NV 13. Portland OR* 14. Swabian Alps, Germany 15. North Conway NH* 16. Sundance UT 17. Butte County CA 18. Keystone CO 19. Winthrop WA 20. Wilmington NY 21. Empire MI 22. Anchorage AK 23. Lisbon, Portugal 24.Philadelphia PA 25. Chattanooga TN 26. The Palous ID* 27. Weedon Island FL 28. Momi, Fijii 29. Middlebury VT 30. Albuquerque NM 31. Roxborough CO 32. Glacier National Park MT 33. Cape Spear Newfoundland, Canada 34. Marin Headlands, CA 35. Jackson Hole WY 36. Maui HI 37. Ketchum ID 38. Chamonix, France 39. Arrow Canyon NV 40. Badlands National Park SD 41. Cape Elizabeth ME 42. New Orleans LA 43. Berkely Street Boston MA 44. Portland OR 45. Pacifica CA 46. Florida Keys FL 47. Charleston SC 48. Whitefish MT 49. Sedona AZ 50. Boardman OR 51. Pelham AL 52. Boulder CO 53. Brenta Dolomites, Italy 54. Newport RI 55. Big Sur CA 56. Valley of the Gods, UT 57.Glacier National Park MT 58. Washington DC 59. Port Orford OR 60. Copper Mountain CO 61. Spakanes, Norway 62. Capital Reef Natl Park UT 63. Baja California Sur, Mexico 64. Vancouver BC, Canada 65. Grand Canyon AZ 66. Griswold CT 67. Grand Canaria Island, Spain 68. Roseberry ID 69. Telluride CO 70. Harold Parker St Forest MA 71. Rocky Mt Natl Park CO 72. Big Cottonwood Canyon UT 73. Santa Barbara CA 74. Patagonia Region Chile 75. Livingston MT 76. Lake Tahoe NV 77. Tate’s Hell State Park FL 78. Torrey Pines State Natl Reserve CA Mountainous and coastal areas of the United States dominate this list. Surely you have your own favorites that did not at some time appear in RW magazine. Consider them your special treasure that won’t be spoiled by too many sightseeing running visitors. Enjoy the slideshow. [Some may want to use the list as a check off sheet, if intending to run or walk them all.] RUN & MOVE HAPPY! *Places that are on or near the RUN-WALK-BIKE ACROSS AMERICA route. https://www.runnersworld.com/races-places/g21730033/most-beautiful-places-to-run AND US WOMEN’S ICE HOCKEY LOVERS. LEARN WHY MICHAEL DOYLE HATES BURPEES in an article written for womenshealthmag.com, “I’m a Certified Trainer and I Think Doing Burpees is idiotic”. For those who share this sentiment Doyle offers alternatives that accomplish what burpees are supposed to do for fitness.
Before you turn away thinking this person is afraid of hard work and click to something about the more extreme forms of exercise, consider the credentials of the author. He is not someone who trains people for whom fitness is optional. “Michael Boyle is a certified functional strength coach…” the bio begins, “…He was formerly the head strength and conditioning coach for Boston University, a Boston Bruins and Boston Red Sox strength and conditioning coach, and the strength and conditioning coach for the 1998 US Women’s Olympic Ice Hockey Team”. It would seem he has sufficient strength and conditioning coaching experience to comment with authority. By the way, the 1998 women’s ice hockey team was not just any team, not just a footnote in a resume. It made history! “The 1998 U.S. Olympic Women’s Ice Hockey Team had a powerful impact on the growth of girls and women’s hockey in the United States thanks to the success it enjoyed at the 1998 Olympic Winter Games in Nagano, Japan,” Begins an entry about the team on the US Hockey Hall of Fame webpage. “The team twice defeated arch-rival Canada, including by a 3-1 count in the gold-medal game, en route to winning THE FIRST GOLD MEDAL PRESENTED IN WOMEN’S ICE HOCKEY AT AN OLYMPIC WINTER GAMES.” Holy cow! That women's ice hockey team!!! So, it might be wise to listen up when Doyle says burpees may not deliver what is promised. He suggests asking yourself why you are doing burpees. Whether for lower body plyometrics, for upper body strength, or for cardiovascular aerobic fitness there are other better choices. This is a very quick read and doesn’t lay out a complete training plan. But it does absolve anyone from guilt if not performing burpees because doing them is too punishing. The 2018 Summer Challenge VI: Obstacle Course Training is undergoing an Earned Runs adaptation intended to make it more user-friendly for beginners and those who will use it to train but not participate in an event. One of the changes is swapping burpees for other exercises. If getting down on hands and knees or the floor is difficult, Kaiser Permanente has a 16-page PDF of stability and strength exercises for hips, knees, and ankles that are performed while standing. If you dislike burpees, celebrate and feel justified in choosing other activities that are more enjoyable and as (or more) effective in improving fitness. The strength and conditioning coach of the history-making 1998 US Olympic Women’s Ice Hockey Team says you should! RUN & MOVE HAPPY! https://www.womenshealthmag.com/fitness/a19748374/why-this-trainer-hates-burpees https://www.ushockeyhalloffame.com/page/show/833079-1998-u-s-olympic-women-s-ice-hockey-team https://mydoctor.kaiserpermanente.org/ncal/Images/010526-034CL_tcm75-133788.pdf WEEK 6 RUN-WALK-BIKE ACROSS AMERICA 2018 STARTS
Segment 13: Lovell WY to Sheridan WY Segment 14: Sheridan WY to Gillette WY After last week’s huge mileage commitment (3.2-32 miles depending on scale) and because of the upcoming 4th of July holiday, this week there are only 2 segments to cover running and walking. Both segments virtually take runners, walkers, and bikers near parts of the National Park System, through the Bighorn National Forest and near the Bighorn Canyon National Recreation Area to Sheridan WY, and the Little Bighorn Battlefield National Monument. Bighorn Canyon National Recreation Area “was established by an act of Congress on October 15, 1966, following the construction of the Yellowtail Dam” (named after a famous Crow tribe chairman, Robert Yellowtail). The dam “harnessed the waters of the Bighorn River and turned this variable stream” into Bighorn Lake. The magnificent 71-mile lake extends through Wyoming and Montana, “55 miles of which are held within spectacular Bighorn Canyon”. About 70 miles to the north of Sheridan WY, in southeastern Montana, is the site of the Battle of the Little Bighorn, near the river of the same name. The battlefield monument memorializes the site of the famous event, sometimes referred to as “Custer’s Last Stand”, which took place on June 25-26, 1876. A small force led by Lt. Col. George Armstrong Custer attacked but was overcome by a much larger force of several to many thousands of Sioux, Arapahoe, and Northern Cheyenne who had not been expecting this action. The warriors were led by Chief Crazy Horse and inspired by Chief Sitting Bull. There was a counter-attack by the warriors on the nearby U.S. 7th Cavalry Regiment consisting of a few hundred military, camped about 4 miles away. Although there were soldier survivors of this battle, none of Custer’s group lived to tell the story of the day’s happening. The National Monument was originally named “Custer Battlefield”, but in December 1991 President George H.W. Bush renamed it to be representative of all those who were in the battle, including Native Americans and the 7th Cavalry. The above information was gleaned from several sources, provided below. The Smithsonian Magazine article describes the course of events that day from the Native American perspective. The article indicates that the 1874 discovery of gold by Custer and his men in the Black Hills area of what was to become South Dakota, then recognized as belonging to the Sioux nation, prompted the dispatch of federal troops to “force the Sioux into reservations and pacify the Great Plains”. Never having been through this area where the Great Sioux Wars were fought, the description given here comes only from my reading. Since these lands were set aside to remember a deadly and turbulent time in American history for Native Americans, settlers, and military, I hope it is correct and conveys respect for all. The beauty of the land is evident in pictures*, and that defending the right to live here was considered a worthy if terrible struggle for those who made it home. RUN & MOVE HAPPY! *There are images on the ACROSS AMERICA IN PHOTOS page and in the sources below (links). WEEKS 4-6 Segments Maps can be downloaded and are also on the RESOURCES page. NOTE: Recently I read the non-fiction book “Prairie Fires” by Caroline Fraser. It details the life of Laura Ingalls Wilder, and in doing so describes her family’s experiences in Minnesota and the Dakota territory. Interactions between Native American tribes and pioneers after the Civil War in the region form the backdrop of this biography. After reading it I am eager to be on my way through this area in coming weeks as the journey ACROSS AMERICA extends east. https://en.wikipedia.org/wiki/U.S._Route_14_in_Wyoming http://www.travelwyoming.com/listing/lovell/bighorn-canyon-national-recreation-area http://www.visitmt.com/listings/general/battlefield/little-bighorn-battlefield-national-monument.html http://www.smithsonianmag.com/history/how-the-battle-of-little-bighorn-was-won-63880188/ http://www.history.com/this-day-in-history/indians-defeat-custer-at-little-big-horn GRAVEL GRINDING: THE DIRTY KANZA 200 INTRODUCED ME TO A VERSION OF CYCLING THAT TAKES BIKES OFF OF SMOOTHLY PAVED ROADS, onto dirt and gravel trails. Let me be clear, I did not actually participate in or spectate this type of next-level sport excitement, but decided to investigate after my cycling daughter shared a video that highlights the DK200 (Project Y, Mythical State of, “Why People Do S*** That Sucks”; no longer available).
Oftentimes, news about a specific event will spur interest in an activity that had been appreciated by only a relatively few aficionados. Then, once the world learns about it, elites and their sponsors take over and organize most or all the charm out of what had been a small, unique, local contest. It becomes a celebrity event; that is to say, the event is the celebrity. Merely participating is an elusive goal for most. Endurance sports often give birth to such events. There seems to be a formula involved in creating a ‘celebrity’ competition. A group of hard core athlete friends get together and try to find ways in which to physically punish themselves to extremes. The venue is typically their home turf; the course is brutal, often in a remote area. The course can ‘win’ if competitors do not complete the challenge activity. Of course, bragging rights go to all who are fit enough to attempt the grueling effort. Core group members often return annually, not to best others, but to conquer the course. The chance of death is sometimes real. The athletes seem to be outsiders, people who love and live for a sport, far away from flashy environs that are training centers for famous pampered competitors. These outsiders test themselves in the wilds, in front of equals rather than spectators. Earned Runs has and will highlight these endurance contests because each represents an example of a competition that began as a custom-designed challenge. Each is proof that there’s no need to wait for the organized world to come to you to enjoy sport in extreme or enjoyable competitions. Your personal event need not be a death-defying act of survival in a distant isolated location, but a local gathering of like-minded friends. Add a prize or title (serious or silly), a chance to repeat or redeem a performance annually, and a few quirky traditions. The Earned Runs endurance event formula won’t necessarily punish participants, but might still bring all together in a rewarding challenge. Before learning more about cycling’s Dirty Kanzaa 200, the sport of gravel riding requires an bit of introduction. THE SPORT OF GRAVEL GRINDING A redshiftsports.com blog piece explains the cycling activity variably known as gravel riding, gravel grinding, or adventure riding. It “combines elements of road- and mountain-biking, consisting mostly of distance riding over unpaved roads”, which can be gravel or dirt trails. Because urban roads and trails tend to be surfaced, these unsurfaced courses tend to be located in remote, rural settings with scenery seldom appreciated by the casual traveler. “Old wagon trails, forest roads, canal paths, and more can lead to exploring the unexplored” says the “gravel riding 101” article, which provides the basics on what to expect if you wish to try this sport. “It takes cycling to the next level and provides riders with exhilarating discoveries. The captivating scenery along the way makes gravel grinding one of the most aesthetically pleasing riding adventures possible.” That sounds almost idyllic. But the name “Dirty Kanzaa” implies a harsher endurance riding experience. In the Red Shift blog posting this event is identified as one of the most highly anticipated of the epic gravel riding events. The description suggests that surviving it might be one level of winning. As tough as it is depicted, beginners are encouraged to, rather than discouraged from, entering the competition, riding over shorter distances that will better match their experience and confidence levels. Training seems to be treated as a given, not an option. Dirty Kanzaa training camp attendance is specifically recommended. THE DK200 What is it? The Dirty Kanzaa 200 event was founded in 2006, in the early days of gravel riding, according to the “About” page of the event website, by Jim Cummins, assisted by Joel Dyke. Jim was convinced the region he had been exploring on his bike for decades, while growing up in the Flint Hills east of central Kansas, had the “best gravel to be found anywhere in the world”. From 34 participants (18 finishers) in 2006, the DK200 now anticipates numbers above 2500. Proudly, it is described as a “grass-roots event organized and managed by folks who are passionate about cycling”, who have been enriched by cycling, and wish to give back to the endurance cycling community. “The course is a 200-mile long single loop through the Flint Hills region of east-central Kansas. This is the last remaining tract of natural tallgrass prairie in North America.” The Quick Facts sheet indicates the fastest time to finish was clocked at 10 hours 42 minutes in 2014, by Brian Jensen. The last finishers are expected in after roughly 22-23 hours. Numerous checkpoints located on the course are spots where personal support crews can offer assistance to riders. “Other than that, Riders are completely on their own, and may not receive any outside assistance”. The DK200, now a multi-day festival, is held the first weekend after Memorial Day; the 2019 date is June 1. Participation is determined by a computerized random selection process because high demand does not permit all registrants to cycle. There are several distances: 200-miles, 100-miles, 50-miles, and 25-miles, with quite a bit of detail involved in registering. If you are interested, best to get to the website pronto and do what is required to enter the selection process as an individual or a group. Because of its popularity, the Dirty Kanzaa 200 has perhaps transitioned to being a celebrity event with big sponsors, restricted participation, a dedicated magazine, and a weekend festival. The organizers may have wished to, but were unable to, stop the race’s progression to this status. Which means your custom-designed endurance event, death-defying or friendly, can fill the competition gap for friends and family, offering a chance to participate in a unique endurance experience without fear of restriction, which is accessible annually, and with registration staying open all year. It may even attract a 'cult' following! The festival is optional RUN & MOVE HAPPY! https://redshiftsports.com/blog/gravel-riding-101-from-gravel-bike-basics-to-dirty-kanza/ https://dirtykanza.com/exhibitors/dirty-kanza-200-quick-facts/ SUMMER SCIENCE FRIDAY: THE ARTICLE “MUSIC AND HEART HEALTH” by Julie Corliss for Harvard Health Publishing informs many of something we already know: music is a mood booster if we are listening to the specific genre we enjoy.
Listening to what we dislike is not. Being forced to endure canned elevator-music is almost a metaphor for torture these days; it’s a cliché employed by advertisements and shows to signal a “boring” mood or unemotional artificial environment. Corliss’ short piece highlights the cardiovascular benefits of listening to music. Maybe you have heard or known of them and are in the process of tuning out right now or clicking to another screen. But stop for just a moment and focus on the list the Executive Editor of the Harvard Health Letter provided: Music…
These are powerful effects! If a health drink promised to deliver them the lines of potential purchasers would extend around city blocks to buy it. Music is a much simpler therapy than a drug or tonic, with no real downside. Okay, it can be expensive to own listening devices and complicated to download music. However, most of us already own a mobile phone on which music can be played and downloads can be accomplished with the help of friends and family. Each single selection is usually less than $1.50 to purchase. By comparison, a cup of brewed coffee bought outside of home is as expensive or more so. This excuse won’t stand up in a ‘court of healthy living’; there are ways to trim costs, avenues to obtain free music. I’m not qualified to enlighten anyone on this topic; it’s a struggle to manage my own small library, especially when faced with hardware or software changes that arise periodically. But it is worth any difficulty, given the cardiovascular benefits. What if you don’t know the kind of music that speaks to you emotionally? Finding music that suits you and your heart is like finding a form of exercise that is enjoyable that will allow perseverance in a training plan. It is a matter of trial and error, listening to samples and asking people with similar tastes for advice. Movies and shows are sources of amazing music. Keep your ears tuned when you watch both big and little screens. Scan car radio stations when stuck in traffic. Check out free online radio and music streaming services like iHeartRadio, Spotify, and Pandora. As confessed earlier, I’m a rookie in the entire area of music. Maybe that’s why this article attracted my attention. I suspect it could be a wise health move to include music in more daily activities, and Corliss’ piece may be the needed nudge to move forward. Like the lyrics of the movie “Titanic” love theme promises, perhaps “my heart will go on and on” if I treat it to more music that is emotionally uplifting. RUN & MOVE HAPPY! https://www.health.harvard.edu/blog/music-and-heart-health-2018060713962 https://www.huffingtonpost.com/shelly-palmer/itunes-radio-pandora-spot_b_3490280.html https://www.digitaltrends.com/music/spotify-vs-pandora/ http://www.metrolyrics.com/titanic-lyrics-celine-dion.html https://en.wikipedia.org/wiki/File:Titanic_poster.jpg#filelinks NO BOUNCE, NO SLIP, POLARIZED, UV 400 shades still are offered at the low price of $25, with upgrade $35 glasses also promising silicone inserts, gradient lenses, and a bigger fit. Goodr brand sunglasses were highlighted by Earned Runs in a previous post. With the start of summer you might wish to give them another look.
Last year I bought a pair for myself and as a gift for a young runner friend’s birthday. The one big surprise encountered when they arrived is that the lens can come in colors other than the usual brown, gray, or green. My local running specialty store now stocks them. Before ordering you might wish to shop locally if possible, and try on a pair for this reason. The Goodr glasses are light, stylish, and fun. Check out their website for a $25 July 4th patriotic edition, the "BETSY ROSS' SIDE HUSTLE" pictured in the captured screenshot image above.. RUN & MOVE HAPPY! https://www.playgoodr.com/ SUMMER ‘SERIES SWEEP’ FOR WALKER STARTS JULY 1! THIS HIGH INTENSITY INTERVAL TRAINING (HIIT) WALKING CHALLENGE HAS SCIENTIFIC RESEARCH BACKING! The definition of a sports championship series sweep was explained in the blog post that introduced the fourth summer challenge for runners, walkers, cyclists, and aqua-walkers.
It’s one team winning the first 4 straight games of a 7- game series, without a loss. Why is this summer challenge being re-introduced just for walkers in mid-summer? Because the original 2017 challenge was designed specifically for walkers and rolled out in July. Another reason is that people who enjoy walking at a strolling pace may have resisted following a structured program. They may require more encouragement to give HIIT walking a chance. Why push them to start? Because the exciting research on which the challenge is based was performed with walkers. Taking on this challenge may lead to health and fitness changes that walkers desire but cannot obtain with continuous movement. The 2004, 2014, and 2016 scientific research studies of Dr. Hiroshi Nose at the Shinshu University Graduate School of Medicine in Matsumoto, Japan and his team of researchers were explained in the intro post, as well as the connection to the HIIT Summer Challenge IV: ‘Series Sweep.’ “Taking the findings of this research into account, the SUMMER CHALLENGE IV was constructed for people who enjoy moderately easy walking, running, bicycling, or aquatic fitness sessions for exercise. It copies the Japanese research study protocol that led to walkers’ improvements in aerobic capacity, thigh muscle strength, and blood pressure. In it, challengers are invited to change their regular routine of continuous movement at a moderately easy pace to a high intensity interval training (HIIT) workout, over at least 30 minutes each day, for most days of the week.” “Committing to this SUMMER CHALLNGE IV can provide motivation to work towards a goal that helps aerobic exercisers become stronger and healthier. To SWEEP this ‘championship series’, by Earned Runs rules, means committing to the minimum 30-minute HIIT protocol on at least 4 of 7 days of the week, EACH WEEK from May 28 to September 5 without any ‘losses’ (skipped weeks). That’s only 14 weeks*.” THE WALKERS 2018 SERIES SWEEP WILL BEGIN JULY 1 AND END SEPTEMBER 3; it’s a 9-week commitment. Participation involves “spending 3 minutes moving at a moderately easy level of intensity followed by 3 minutes at a more vigorous intensity and repeating the 6-minute routine at least 5 times to reach at least 30 minutes of total effort.” Request Earned Runs bibs to help you stay on track or use another method to remain motivated. If requested you’ll be mailed 4, which allows you to ask someone in your family or at work to join you. Or, keep all 4 yourself and encourage the others to request their own free bibs. Keep track of the days you followed the protocol on your bib. SUMMER CHALLENGE IV: WALKER SERIES SWEEP Perform the High Intensity Interval Training (HIIT) Protocol 4 of 7 days each week, from July 1 to September 5. HIIT PROTOCOL: Warm-up: 5 minutes easy walking Cycle 1: High Intensity Interval Training (HIIT) First 3 minutes: move at LEVEL 4 PACE, on a scale of 1-10 in intensity, 10 being highest intensity Next 3 minutes, move at a harder, LEVEL 7 PACE REPEAT cycle 1 at least 4 more times (for a total of 5 or MORE cycles), to equal at least 30 minutes HIIT Cool-down: 5 minutes easy walking You can do this! Try for every other day at first, as your legs may be a bit sore afterward. The protocol and a calendar for the full Summer Series Sweep are available for download, and are also on the RESOURCES page. RUN AND MOVE HAPPY! *NOTE: The original Japanese study continued about 22 weeks; Walker Challengers starting July 1 can opt to add an additional 13 weeks to this summer program by finishing on December 1, 2018, to parallel the 2004 research study protocol that ran from May 18 to October 15. https://well.blogs.nytimes.com/2015/02/19/walk-hard-walk-easy-repeat/?mcubz=0&_r=0 https://www.ncbi.nlm.nih.gov/pubmed/17605959 https://www.ncbi.nlm.nih.gov/pubmed/25539937 https://www.ncbi.nlm.nih.gov/pubmed/26400416 KNOW YOUR FITNESS LEVEL BEFORE STARTING ON AN IMPROVEMENT PLAN (Updated 6/19/2018). Summertime is the season in which many like to spend extra time outdoors getting exercise. Perhaps you are thinking of starting one of the Earned Runs Summer Challenges on July 1. It can help to know your base level of fitness before beginning an extra effort to boost it. Re-testing at summer's end can increase self-confidence when you see gains made!
The article, “4 Exercise Tests to Gauge Your Fitness” written by Tony Bonvechio for Under Armor’s MyFitnessPal.com, is one such test. Each exercise evaluates a different aspect of overall fitness, and only one requires special equipment:
Another test that may be a tougher assessment, especially for women (it’s designed for women) is provided in “How Fit Are You Really? Take These 4 Simple Tests to Find Out” by F. Aleisha Fetters for WomensHealthMag.com. It requires a gym with specific equipment:
These two are not the only tests out there for this purpose; there are many. Both attempt to instruct readers in test performance and interpretation, and how to improve in the area being assessed. I see these kinds of tests as being similar to those that measure general knowledge of science, current events, movies, or mathematics, etc. “Passing” does not mean you are a genius or could hold a job in a field that demands competence in that particular area. Good fitness test results do not identify elite athletes. But performing poorly can point to areas of significant weakness that require extra work over time, not likely to be corrected by a single exercise or weekend of concentrated effort. The Fetters tests are nicely explained and are more difficult in my opinion. The suggestions for boosting your score are very helpful. The bar is set fairly low for the Bonvechio test result interpretations. If you struggled with the moves, consider joining a fitness center that includes an evaluation by a certified trainer and an exercise prescription. This is the easiest although not the least expensive path to improvement. Once you have been instructed in proper form and execution of the exercises in your program, you can do them at home on your own. Further research online can identify additional exercise routines. A big part of the process of becoming fit is becoming educated. It only takes about 2-3 weeks of inactivity, or de-training, to begin to lose aerobic fitness (see February 6, 2017 blog post); attaining and maintaining fitness is a continuous lifelong effort. Just as we might regularly step on the scale to measure body weight in an effort to control unintended gains or losses, it can help to measure fitness periodically. The results might be better than expected! RUN & MOVE HAPPY! http://blog.myfitnesspal.com/4-exercise-tests-gauge-fitness http://www.womenshealthmag.com/fitness/simple-fitness-tests/slide/4 February 6, 2017 post: WHY NOT TO STOP TRAINING BOSTON MARATHON CHAMPION “CITIZEN RUNNER” YUKI KAWAUCHI WILL JOIN Mo Farah and Galen Rupp at the 2018 Bank of America Chicago Marathon this October 7! The BOACM June 20 announcement was the headline of a competitor.running.com article. Beside him will be 2016 Olympian Suguru Osako, Kawauchi’s team member on the Nike Oregon Project. If either win at Chicago, the piece says, it will be the first time a runner from Japan will have taken the top podium spot in that race since 1986.
Farah, a four-time Olympic gold medalists and six-time world champion, will be running his first American marathon. Rupp won the 2017 Chicago marathon, the first time since 2002 that an American has earned top honors there. Jordan Hasay will also be returning. In 2017, she clocked the fastest time ever run by an American woman and the second-fastest time ever recorded for women there. Interested in running Chicago? It’s way too late this year. The application window for 2018 closed on November 20, 2017. Runners who registered for non-guaranteed entry were notified of their status on December 12, 2017. There may still be a few spots open through the Charity and International Tour Group Programs. A new way to obtain guaranteed entry was rolled out in 2018, by age and gender specific qualifying finish time. A runnersworld.com article indicates this practice helps race organizers assemble a field of participants with a range of abilities, in all age groups. Other big city races have similar policies. “The following standards, achieved on a USA Track & Field-certified course after January 1, 2016, will guarantee entry to Chicago in 2018:” Age Group Men’s Women’s
Because registration processes for big events tend to be very similar year to year, plan that registration will open just after the current year race has been competed in late October, and will close in late November 2018. Seems to me that since the exciting 2018 Boston Marathon finish in April both elites and organizers are more eager than ever to put on a good show for spectators. Boston demonstrated than the sport can capture the attention of the country and world. Whether an almost-elite, a runner who won’t ever qualify, a fitness buff who doesn’t run, or a couch potato, we can pick our favorite top competitors to cheer at a specific contest. Add inspiring background stories, a rivalry history, race traditions, and a show of grit and will to win on race day and the event can be inspiring and memorable. Chicago is building the excitement. Can’t wait to learn more about what’s coming this fall. RUN & MOVE HAPPY! http://running.competitor.com/2018/06/news/yuki-kawauchi-added-to-chicago-marathon-roster_172405 https://www.nbcchicago.com/news/local/Chicago-Marathon-Sets-Stage-for-Elite-Showdown-Announces-Olympian-Mo-Farah-Joining-Race-485561201.html https://assets-chicagomarathon-com.s3.amazonaws.com/wp-content/uploads/2018/05/2018-BACCM-Rupp-and-Hasay-Announcement-1.pdf https://www.chicagomarathon.com https://www.runnersworld.com/news/a20862626/new-qualifying-times-guarantee-entry-to-the-2018-chicago-marathon/ WEEK 5 RUN-WALK-BIKE ACROSS AMERICA STARTS TOMORROW
Segment 10: Helena MT to Bozeman MT Segment 11: Bozeman MT to Columbus MT Segment 12: Columbus MT to Lovell WY Attention! You unofficially entered “Big Sky Country” once you made your way into Montana. It’s one of the nicknames given to this state. Information is sparse on exactly why this nickname was applied, but one explanation is that it the state is so sparsely populated with so few tall buildings that the sky dominates the vistas. It is roughly divided into a plains and badlands region east of the Rocky Mountains and the western mountainous region. The climate varies with elevation. According to a Wikipedia entry, Montana contains a portion of Yellowstone National Park (3 entrances) as well as all of Glacier National Park and other federally protected and recognized sites (areas, a battlefield, a monument, and a bison range, describe a few). “Approximately 31,300,000 acres (127,000 km2), or 35 percent of Montana's land is administered by federal or state agencies”. Wow. The route this week will take you along or near to the Missouri, Yellowstone, and Shoshone Rivers. The Missouri is the longest or the second longest river in the United States depending on which rivers are included in its system (Wikipedia, Britannica). This river was “believed to be part of the Northwest Passage – a water route from the Atlantic to the Pacific “ before the Lewis and Clark expedition traveled it’s entire length. They could not confirm this legend to be true, finding that no such pathway to the Pacific Ocean existed. Some of the most notable cities of the Great Plains States are found near its banks (Great Fall MT, Bismarck ND, Omaha NE, Kansas City MO, and St. Louis MO) This great river, which empties into the Mississippi River north of the city of St. Louis, at the border of Missouri and Illinois, “was one of the main routes for the westward expansion of the United States during the 19th century.” Fur trappers and traders first explored it in the 1700s and then pioneer families followed it westward in covered wagons in the 1800s. The Yellowstone River: Native Americans knew the Yellowstone River as the Elk River and used it for a long time before explorer William Clark and his group returned on it from their expedition in the Pacific Northwest in 1806. The river runs through the Yellowstone National Park and has three dramatic waterfalls (Upper Falls, Lower Falls, and Tower Falls). The majority (96%) of the Park’s land lies in the state of Wyoming, but very small areas also lie in Montana and Idaho. Yellowstone National Park was the first national park in the United States, established March 1, 1872 by Congress to “preserve the wildlife and showcase the unique geothermic features throughout the Park.” Beneath Yellowstone Lake exists a “super volcano causing large amounts of geothermic activity.” Related to the volcano’s presence are hot springs, mud pots, fumaroles, and more than 300 geysers. The most famous and spectacular include Old Faithful and Steamboat Springs. The Shoshone River: runs for 100 miles in northern Wyoming, ending when it meets the Big Horn River near Lovell, Wyoming. In 2016 the Shoshone River, east of Yellowstone National Park, “suddenly and without warning started boiling, changed color and began to emit a sulfuric odor on March 25.” Witnesses reportedly feared for their lives at this time. The event, likely related to volcanic activity, lasted four days and led to recall of its history of smelling like sulfur two centuries ago, when it was called the Stinking Water River. Your WEEK 5 route does not take you near this part of Wyoming where this event occurred, but knowledge of the Park and the geological origins of its famous geysers makes virtual travel through the area rather exciting. You can take a virtual side trip without any danger, to learn more! RUN & MOVE HAPPY! 6/28/17 NOTE: This week seems to be all about rivers. Although the book and movie scenes of fly fishing in “A River Runs Through It” were said to take place in Montana's Blackfoot River, the filming took place in the Gallatin River, north of the Segment 10 route from Helena to Bozeman MT. This fact was discovered in the article, “18 of the Biggest National Park Scenes and Cameos” by Laura Bailey for The Wilderness Society. According to the piece, “The film is said to have changed the fly fishing landscape in Montana, and Redford has been quoted as saying he hoped the film would inspire people to keep more western places wild. Not surprisingly, A River Runs Through It won the 1993 Academy Award for best cinematography. “ https://en.wikipedia.org/wiki/Montana https://en.wikipedia.org/wiki/Missouri_River http://www.britannica.com/place/Missouri-River http://www.yellowstonepark.com/untamed-yellowstone-river/ http://www.yellowstonepark-trip.com/history-of-yellowstone-park.php http://mysteriousuniverse.org/2016/04/boiling-river-near-yellowstone-national-park-heats-worries/ https://en.wikipedia.org/wiki/Shoshone_River http://wilderness.org/18-biggest-national-park-and-forest-cameos-movies POSTS ON THIS WEEKEND ANCHOR DAY WILL HIGHLIGHT FUN & UNIQUE COMPETITIONS that may help readers identify goal challenges for this summer or the next, organized or custom designed.
If an event is scheduled within the next couple of months there may not be sufficient time or funds available to attend. However, that leaves the door open for advance planning of the upcoming year’s activities or the do-it-yourself creation of a personal event. The unusual BARKLEY MARATHONS is featured because 1) it is a challenge race against an endurance course; 2) runners must be selected to participate; and 3) the “Fun Run” portion of the competition is run concurrent with and is almost as difficult as the main event! The toughest Barkley competitor is not a fellow competitor but the course itself. An article by Brian Dalek for Runnersworld.com informs readers that technically the person to complete 5 course loops first within a window of 60 hours wins the event, but “many years, the Barkleys Marathons course just outright wins”. According to a Wikipedia entry, this ultra-endurance event, run in the Frozen Head State Park near Warburg, Tennessee originated as the brain child of Gary Cantrell. It was first competed in 1986. Nicknamed “Lazarus Lake”, Cantrell was inspired by the story of James Earl Ray’s 1977 escape from Bushy Mountain State Penitentiary. Learning that Ray managed to cover only 8 miles in 55 hours of running from the law in the woods, Cantrell figured he could have managed “at least 100 miles”. A neighbor and running companion of Cantrell’s, Barry Barkley, is reported to be the course’s namesake. Challengers attempt to complete 5 loops of an unmarked 20-mile course to win the designation of finisher (100 miles). Each loop must be completed in 12 hours or less. Included are 54,200 ft. of accumulated vertical climb. If unsuccessful in the main event, there’s still the chance to finish 60 miles (3 loops) in 40 hours in the “fun run”. The 5 and 3 course loop distances, designated to be 100 and 60 miles respectively, may in reality cover 130 and 78 miles, if the annually changing course loop is significantly longer than that officially advertised, like the 26 miles it has been mapped. There are many quirky details about the race, including a ‘condolence’ letter sent to applicants who are selected to participate (only 40), a $1.60 entrance fee plus a crazy item that differs according to prior race participation (newbies bring an auto license plate from their state, returning non-finishers pay in personal items like socks, or a white tee-shirt; previous finishers donate a pack of Camel brand cigarettes). The person thought least likely to finish a single loop is honored with race bib number 1! The majority of years there is NO FINISHER! This is what has occurred in 2011 through 2018. The Barleys Marathons is a great, but extreme, example of what can be accomplished with Earned Runs bibs! Cantrell designed a custom race and invited others who expressed interest in competing. The date, distance, and starting time seem to change each year, as does the field of competitors. He made this race appeal to a select group. And decided that there needn’t be a winner! Images of famous participants’ tweets, like Michael Wardian, Amelia Boone, and Ally Beaven, are included in the Dalek piece, and show that just being there is something to brag about. Earned Runs isn’t suggesting you sponsor a dangerous challenge, but it is saying that expensive organized competitions aren’t the only choice when it comes to having fitness fun with friends! It can be a mile; the distance doesn’t need to be specified, or fit an official category. Be creative; include quirky, but safe, elements and change the details as desired or needed each year. Make your event so memorable that it achieves ‘legendary’ status in your inner circle. You can name it for your best friend, spouse, child, dog, neighborhood, or yourself! Request Earned Runs bibs if you don’t have them. Sure, you don’t NEED bibs but it does signal an intent to compete and will identify participants acceptance of and commitment to the challenge. The Barkley Marathons’ competition bibs read, “No One Is Coming To Help”. Enough said. RUN & MOVE HAPPY! https://en.wikipedia.org/wiki/Barkley_Marathons https://www.runnersworld.com/news/a20866366/no-finishers-at-2018-barkley-marathons/ Image: The view west from the Frozen Head observation platform at Frozen Head State Park in the Cumberland Mountains of Tennessee, in the southeastern United States. The western flank of Bird Mountain is on the right. Rough Ridge is on the left. Part of Lone Mountain can be seen in the distance on the left. The Flat Fork Valley is below. |
BRIDGE TO PHYSICAL SELF
Running, walking, and fitness activities enable us to experience our physical selves in a world mostly accessed through use of fingers on a mobile device. AuthorEARNED RUNS is edited and authored by me, runner and founder. In 1978 I began participating in 10K road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology. I am fascinated with understanding the origins of disease as well as health and longevity. Archives
November 2023
CategoriesNew! Search Box
Earned Runs is now searchable! Check it out...
|