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WEEK 8 RUN-WALK-BIKE ACROSS AMERICA 2019 STARTS TOMORROW
Segment 18: Kadoka SD to Oacoma SD Segment 19: Oacoma SD to Mitchell SD Segment 20: Mitchell SD to Sioux Falls SD This is the second week spent crossing South Dakota. According to a Wikipedia entry the state can roughly be divided into three regions: Black Hills, western, and eastern. Geographically the eastern and western regions are defined by the Missouri River, which acts as a boundary dividing them. The Black Hills region, traversed by the route last week, is sufficiently distinct from the rest of western South Dakota that it can be considered separately. Although the Hills were discussed briefly in the Week 7 post, you might be inspired to take a look back at the mountain range from this week’s flatter eastern plains perspective and note the higher elevation and thick blanketing by dark green needle leafed evergreen trees. That there is much beauty and history to explore there is evidenced by another Wikipedia entry which indicates the economy of the area has shifted from mining and timber to tourism and hospitality. Take a look at the ACROSS AMERICA IN PHOTOS page for pictures that demonstrate these areas in the state. The Week 8 route takes you west to east from Kadoka, through vast grasslands in the middle of the state to Oacoma, on to Mitchell after crossing the Mighty Missouri River, then to Sioux Falls. The route crosses from the Mountain Time Zone over to Central Time Zone at a point about 20 miles east of Kadoka. South Dakota is one of 12 other states that must deal with having two different time zones*. According to the USDA Forest Service website, the topography of the federal grassland just south of the Missouri River and north of our route, the Fort Pierre National Grassland, includes flat to gently rolling hills with intermittent medium- to large-sized ponds. These ponds provide water for wildlife and livestock and serve as important habitats for waterfowl and popular fisheries. The vegetation of the grasslands shelters many wildlife species and native and migrating birds. Nature lovers will have a field day (pun intended) or two as the road takes them to the largest city in SD. The Nature Conservancy has a wonderful page about the grasslands, which are considered an endangered habitat, and on it links to other stories about efforts that are being made to preserve plant and animal life. The city of Sioux Falls, located on the very eastern edge of the state of South Dakota, is less than 20 miles from the Minnesota state border. Its name is derived from the cascading Big Sioux River, moving over rock formations that were created as a result of ice ages, according to yet another Wikipedia entry. The area has been sacred ground to many native peoples for centuries and is the site of burial grounds. As you reflect on the importance of the lands you have traveled through to past inhabitants as well as to modern wildlife, less solemnly you can also acknowledge the very physical importance to you of having passed the west-east midway point of the trip at midweek… YAY! If you are using the Earned Runs Across America virtual journey as a teaching/learning tool, this week’s segment provide a perfect setting to discuss the “prairie biome”. There are online learning modules that you can check out yourself; just search these words. The U.S. Forest Service web page “The National Grasslands Story” provides a history of their settlement, disruption, and restoration. Online images of the grasslands are often stunningly beautiful; the scenery would be so much more enjoyable on a real run or walk as the route is relatively flat. I hope I eventually can experience the prairie in person. RUN & MOVE HAPPY! *Trivia buffs will want to know: Idaho, Oregon (Pacific/Mountain); Kansas, Nebraska, North and South Dakota, and Texas (Mountain/Central); Florida, Tennessee, Indiana, Michigan, and Kentucky (Central/Eastern); and Alaska (Alaska/Hawaiian-Aleutian). https://www.thoughtco.com/states-split-into-two-time-zones-4072169 https://en.wikipedia.org/wiki/Geography_of_South_Dakota www.fs.fed.us/grasslands/aboutus/index.shtml http://www.nature.org/ourinitiatives/regions/northamerica/unitedstates/minnesota/explore/grasslands-minnesota-north-south-dakota.xml https://en.wikipedia.org/wiki/Prairie https://en.wikipedia.org/wiki/Sioux_Falls,_South_Dakota
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BIBRAVE.COM HELPS RUNNERS LEARN ABOUT RACES through reviews by those who have run them. Visitors to the website can check out events they hope or plan to run or can provide reviews of those in which they have participated. It follows that the company would want to receive input from in-the-know runners in order to establish list of the best. The nomination period is now open for the BibRave 100 best in America.
Visitors to the BibRave.com website are invited to nominate their favorite races through July 31, 2019 in the following categories:
In 2019, this type of information is not included. Perhaps the selection method has been changed and the public will only have one chance to submit names rather than vote for finalists. Other reasons to go to the website is to take advantage of the services it provides.
RUN & MOVE HAPPY! . https://www.bibrave.com/thebibrave100/2019 ...FROM TWO WRITERS POSTING ON MEDIUM.COM. The spring, summer, and fall hiking seasons allow for wonderful outdoor activities but can put humans and their pets into settings in which contact with ticks is increased. The acts of walking through a grassy field or playing in a back yard or park adjacent to woods can heighten the risk of a tick attachment and bite.
Lyme Disease is a growing worldwide concern. Athletes who hope to spend time in the great outdoors may wish to educate themselves about the disease, what causes it, and how it can be diagnosed and treated. Not only for personal and family health, but for animal safety. The science and epidemiology of Lyme Disease and other tick-borne infections are addressed in: “Lyme Disease Cases Are Exploding and It’s Only Going to Get Worse”. Article by Alex Battacharji (28 minute read) https://elemental.medium.com/lyme-disease-cases-are-exploding-and-its-only-going-to-get-worse-5d3c3a2de5c5 Prevention and treatment of Lyme Disease are discussed in: “How to Prevent and Treat Tick Bites and Lyme Disease”. Article by Markham Heid (6 minute read article). NOTE from Earned Runs: be aware that although wearing permethrin-treated clothing has been deemed safe for humans by the EPA, the chemical insect repellent is highly toxic to honeybees and freshwater and estuairine fish. Check information from the EPA regarding use. It may be safer for the environment to use barrier clothing instead of this pesticide. https://elemental.medium.com/lyme-prevention-101-3115adac772f Be carefree but careful as you enjoy playing outside this summer and fall. RUN & MOVE HAPPY! https://www3.epa.gov/pesticides/chem_search/reg_actions/reregistration/fs_PC-109701_1-Jun-06.pdf https://phc.amedd.army.mil/topics/envirohealth/epm/Pages/DoD-Insect-Repellent-System.aspx AS SUMMER PROGRESSES THE WEATHER IN SOME LOCATIONS WILL BE LESS THAN PERFECT FOR OUTSIDE EXERCISE, even early mornings or late evenings when the sun no longer blazes. It’s just too hot or humid. When we lived on the Texas Gulf Coast this was an aspect of the climate that surprised me the most. Gym workouts were a necessity in the months of May through September.
When taking an early morning flight out of Houston, our departure from home was usually timed for 4am. Waking at 3am, I would find the heat index to still be in the 90’s. Although balmy and tropical, conditions were too oppressive for exercise outside. On most days I learned it was best to get out at sunrise and walk or run on the beach near our condo; later in the day it was time to use the gym for fitness activities. Trainers seem more inclined to plan personal programs that include free, bodyweight, and functional strength training routines, However I find that on days when concentration is not required in a specific workout, machine exercises can almost be relaxing to perform. An article by Isadora Baum and Liz Neporent in SHAPE.com recommends seven exercises that utilize gym machines. The authors explain the pros and cons of equipment use and why their selections might be worth including in a gym session:
NBCNews.com offers simplified advice on gym machine ‘cardio’ workouts that best fit different needs. It’s not an in-depth explanation, but an easy summer read. https://www.nbcnews.com/better/health/what-most-effective-cardio-machine-gym-ncna851306 Although Earned Runs blog posts seem to hold up outdoor exercise as the ideal in the summer, indoor work can be a preference or necessity. Regardless, here’s hoping you find something you enjoy. RUN & MOVE HAPPY! WEEK 7 RUN-WALK-BIKE ACROSS AMERICA 2019 STARTS TOMORROW
Segment 15 Gillette WY to Sundance WY Segment 16: Sundance WY to Rapids City SD Segment 17: Rapid City SD to Kadoka SD This week’s effort takes runners/walker/cyclists near more spectacular sites, for which the Great West and High Plains areas of the United States are well known. One of the most recognizable natural geologic features of this region is the Devils Tower National Monument, in the Bear Lodge Mountains near Sundance in Crook County WY. In 1906, it was named by President Theodore Roosevelt as the first national monument. If you have seen the 1977 Steven Spielberg movie “Close Encounters of the Third Kind” you will remember it as the structure some characters were obsessed with, and the place where the giant alien space ship had parked itself. Apparently the 1200+ foot, solitary, pillar-like granite formation came into being as the softer surrounding land was eroded over millions of years. “One legend has it that a giant bear clawed the grooves into the mountainside while chasing several young Indian maidens”. The rolling prairie of the Black Hills area of Wyoming surrounds this tower, which is held sacred by several Native American tribes of the northern plains (they call it “Bear Lodge”). The National Park Service promotes this site in its marketing as an ideal location for Night Sky Viewing: “Half the Park is After Dark, At the Bear’s Lodge”. The Sundance WY stop between segments 15 and 16 gave its name to the Sundance Kid, who was jailed there for a while. Traveling from eastern Wyoming, the route enters South Dakota and skirts the northern edge of the South Dakota portion of the Black Hills (a mountain range and a forest). The ponderosa pines covering the hillsides are so dark and light-absorbing that it is said they look “black”. A “Travel South Dakota” webpage explains that besides the obvious majesty of the Mount Rushmore National Monument there is more to explore in the area. The article “7 Unexpected Things You’ll See in the Black-Hills National Forest” indicates there are caves, gold, waterfalls, and open prairies to be seen in the natural areas of this National Forest during the day, and amazing star gazing to be enjoyed at night. In addition, wineries and breweries provide refreshing tasting opportunities. Visitors to the site are reminded that although the Hills are named “black”, the “mosaic of green pines, the amber grasslands, and the multicolored rock formations” provides vistas that are not merely monotonous dark profiles. Just north of the route, after entering South Dakota and before getting into Rapid City SD, there is a location that is designated the” Geographical Center Of the US”. According to a Wikipedia entry on the topic, it “is a point approximately 20 mi (32 km) north of Belle Fourche, South Dakota”, that has “been regarded as such by the U.S. National Geodetic Survey (NGS) since the additions of Alaska and Hawaii to the United States in 1959.” The entry makes a distinction with the “contiguous geographic center, which reflects the 1912 additions of New Mexico and Arizona to the contiguous United States and falls near the town of Lebanon, Kansas.” Apparently, the addition of AK and HI moved the US geographic center “approximately 550 mi (885km) northwest by north”. (see image above) Rapid City is the second most populous city in the state, is named after the Rapid Creek. It’s native American name means “Swift Water City”. Another Wikipedia entry indicates it is known as the Gateway to the Black Hills and City of Presidents, and is split into eastern and western sections by a low mountain ridge. After leaving Rapid City the route heads east, just north of the Badlands National Park to Kadoka, a place literally known as a “hole in the wall” (the Lakota Sioux tribe named it) and considered to be the "Gateway to the Badlands". This area of South Dakota is chock-full of sights, the most famous of which are the Mt. Rushmore, and the Crazy Horse National Memorials. Although the more western national parks often get a lot of attention, I think this region is one of the most interesting to explore, not only for the beauty of its physical features but it’s history. In the southern part of the Black Hills, far from our route in Custer State Park, there’s an annual Buffalo Roundup held in late September that would be a truly awesome experience. Enjoy this part of the trip, the Rocky Mountains have been left behind and the High Plains sub-region of the Great Plains stretches out before you. RUN & MOVE HAPPY! If you can’t tell by the length of this week’s virtual tour guide, this part of the route is one I would especially love to visit in person. NOTE: The Weeks 7-8 Segment map PowerPoint PDF can be downloaded here; all are on the RESOURCES page. https://www.nps.gov/deto/index.htm https://en.wikipedia.org/wiki/Black_Hills https://www.travelsouthdakota.com/explore-with-us/spotlights/7-unexpected-things-youll-see-black-hills-forest https://en.wikipedia.org/wiki/Geographic_center_of_the_United_States https://en.wikipedia.org/wiki/Rapid_City,_South_Dakota https://www.kadokasd.com http://www.blackhillsbadlands.com/parks-monuments/mount-rushmore-national-memorial http://www.blackhillsbadlands.com/parks-monuments/devils-tower-national-monument https://gfp.sd.gov/state-parks/directory/custer/events/buffalo-roundup/ https://en.wikipedia.org/wiki/High_Plains_(United_States) THESE NO BOUNCE, NO SLIP, POLARIZED, UV 400 shades 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 originally designed to colorfully and irreverently meet the needs of runners, first highlighted by Earned Runs in a previous post June 2018. With the summer season in full swing, you might wish to give them another look; newer models have been introduced for bikers, golfers, and “beasts” with larger head sizes. Make no mistake, this brand intends that its wearers have fun. The very reasonable price also makes Goodr's attractive fashion accessories for the active outdoorsy set. It’s possible for some budgets to handle owning more than one pair and to create a specific look for a special occasion. If groups gifts are needed, it’s possible to treat everyone in the party with a crazy pair as the name of one model, “Becky’s Bachelorette Baccanal”, suggests. Three summers ago, 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 tint. The website now provides images that show the view obtained through the sunglasses lenses. However, before ordering you might wish to shop locally if possible, and try on a pair for this reason. My local running specialty store stocks them. There’s a store locator page on the Goodr website that will help you shop at brick-and-mortar specialty stores which carry them. Check out their website for the “Red, White, and Booze” July 4th holiday edition, also costing $25. Goodr glasses are light, stylish, super-fun, of course no-slip, and perfect for recreational sport activity. That they come with polarized lenses at a low cost is a huge benefit. RUN & MOVE HAPPY! https://www.goodr.com/ https://goodr.com/pages/store-locator Enjoy a day of celebration; Earned Runs is taking tomorrow, Friday, as vacation.
RUN & MOVE HAPPY! GABRIELLE KASSEL PROMISES TO INFORM READERS “HOW TO USE RESISTANCE BANDS” in a shape.com article. It’s fairly comprehensive. If you’ve previously been confused by instructions that demonstrate exercises using “bands” that are not the type you own (some are tubes, others are broad strips of stretchy physical therapy material, others are mini-bands to name three of the options), this piece will explain the differences in uses and the color coding.
Kassel concludes with a set of cardio and strength moves utilizing therapy bands. Why bother to learn? Because resistance bands are relatively inexpensive pieces of fitness equipment that mostly are lightweight, come in sets that provide customizable (easier or harder) workouts, and travel well. They can be stored in backpacks or luggage. I bring one with me in a pocket if planning to perform certain strength exercises outdoors at specific stops near park benches, between run/walk segments. They’re versatile, user-friendly, and can be safely used to strength train by novices. If you already use one type of resistance band, Kassel’s piece may introduce you to another that might be worthwhile trialing. RUN & MOVE HAPPY! https://www.shape.com/fitness/tips/how-use-resistance-bands WEEK 6 RUN-WALK-BIKE ACROSS AMERICA 2019 STARTS TOMORROW
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 (2.1-21 miles). 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 U.S Army Lt. Col. George Armstrong Custer attacked but was subsequently 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. None of Custer’s group lived to tell the story of the day’s happening. The warriors also mounted a counter-attack about 4 miles away on the encamped U.S. 7th Cavalry Regiment, which consisted of a few hundred military; there were soldier survivors of this secondary battle. The Little Bighorn Battlefield National Monument was originally designated the “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 information presented in this post was gleaned from several sources, listed below. The Smithsonian Magazine article describes the course of events that day from the perspective of Native Americans. It 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 narrative 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 groups. The beauty of the land is evident in pictures*. Defending the right to live here was considered a worth, if terrible, struggle for those who made it their home. RUN & MOVE HAPPY! *There are images on the ACROSS AMERICA IN PHOTOS page and in the sources below (links). 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 https://www.history.com/topics/native-american-history/george-armstrong-custer By Jeremykemp at English Wikipedia (Transferred from en.wikipedia to Commons.) [Public domain], via Wikimedia Commons https://upload.wikimedia.org/wikipedia/commons/d/d3/Little_Bighorn_cemetery_overview.jpg IF YOU AREN’T PLANNING TO RELAX THIS SUMMER and won’t take a break from training it might be motivating to prepare for an amazing race in the upcoming weeks of autumn. Active.com teases readers with an article “Fall and Winter Marathons You Don’t Want to Miss.” A helpful feature is that the links open to races in 4 different parts of the USA: South, Northeast, Midwest, and West. If wishing to stay closer to rather than farther from home, click on your home region.
I checked the Midwest and found 5 highlighted races scheduled from August 31 to the end of October. Although not competing in marathons, shorter challenges are of interest to me and I know most organizers include other distance events in the weekend marathon festival offerings. So, if you are looking for exciting 5k’s, 10k’s, or half marathons, checking out the 26.2-mile contests is a fun search option. Clicking through all four regions in the article revealed that the Northeast and Midwest hosted late summer and fall competitions, and that most of the late fall-winter races were being held in the warmer areas of the South and West, early November to February 2020. I also noticed that several of the marathons were to be run in locations not too far from the Earned Runs “Across America” route. Inspired I searched very briefly for a few other running festivals along the route: West: Columbia Gorge Marathon October 20, 2019 in Hood River, Oregon Midwest: Oregon Trail Run of Nebraska October 26, 2019 in Hebron, Nebraska Midwest: Milwaukee Lakefront Marathon October 6, 2019 in Milwaukee, Wisconsin Northeast: Adirondack Marathon Distance Festival September 22, 2019 in Schroon Lake, New York OTHER RACE FESTIVALS not identified in the article, located somewhat near the route: have some novel contests:
If you plan to continue to work hard this summer and train-up for the fall, this article is a convenient place to find inspiration in destination goal races. Best to consider, also, is that the best races fill early. RUN & MOVE HAPPY! https://www.active.com/running/articles/fall-and-winter-marathons-you-don-t-want-to-miss THE PAIN RELIEVING BENEFITS OF MASSAGE ARE IDENTIFIED AND EXPLAINED by Markham Heid in an Elemental article offered on medium.com. For everyday exercisers, alleviating small aches and nagging discomforts with relatively inexpensive home remedies can mean that we are able to continue with physical activities that help maintain health and provide enjoyment.
Heid’s referenced expert, Dr. Tiffany Field, summarizes the ‘gate control theory’ by which activation of pressure receptors in the skin is thought to block perception of pain by the brain. The author then discusses how self-applied techniques like foam rolling and tennis ball skin massage can make frequent massage therapy sessions cost-effective and practical. The article addresses the belief, not yet fully investigated by science, that massage by someone other than oneself is more beneficial. Heid’s expert says “self-massage may be just as effective.” Thinking back to the times when I was forced to stop running due to knee pain, which I now realize was/is due to osteoarthritis, self-massage helped during my recovery at least temporarily. Earned Runs blog described and posted on this DIY knee massage technique a while back. After reading the article, “The Science-Backed Benefits of Massage,” I wonder whether my combining daily knee massage with a general whole-body foam rolling session might have led to greater relief. The surprising bit of information Heid provided about Field’s and others’ research in this area is that findings “indicate that there’s a central nervous system component to the rolling-induced drops in pain”. As evidence, improvements in pain and soreness were noted from foam rolling parts of the body that “weren’t in pain.” Markham Heid’s article is a quick read and may convince some to proactively incorporate foam rolling and self-massage into regular ‘maintenance’ sessions to help soothe physical discomfort arising from athletic efforts, as well as other chronic conditions like cancer and autoimmune diseases. It also seems that mental anguish might be diminished and immunity boosted by massage. There’s much more interesting science in his piece than related in this blog post! The encouraging news is that performing it yourself may be as effective as a costly professional service. RUN & MOVE HAPPY! https://elemental.medium.com/the-science-backed-benefits-of-massage-6d1a198c67a5 https://www.youtube.com/watch?v=qJQz3FlTUqg Earned Runs blog post on DIY knee massage SIMPLICITY MAKES A STRENGTH SESSION SEEM TO GO FASTER, I think. When there isn’t a long list of separate exercises to check, each performed without or with different dumbbell weights, kettle bells, or medicine balls I can memorize and proceed to move through them with ease. Soon it’s time to repeat the set one or two more times.
All of a sudden, I’m done! Simplicity may be why people who use machines love them. Just dial in the weight and go. Check out this 2017 offering from Emily Abate for Shape.com. The list includes:
https://www.bodybuilding.com/content/how-many-reps-should-you-do.html As Abate says, “In addition to making you feel like a total badass, lifting heavy can fight osteoporosis and torch calories”. She refers to a study that “found that women burned nearly twice as many calories in the two hours after their workout when they lifted 85% of their max load” for 8 repetitions than after 15 repetitions of lifting 45% max load (more reps with lower weight loads). Experiment with weights to find which number of pounds works best for your level of training. If you can lift 8-12 or more reps, you might think of choosing a higher weight with which fewer reps are possible. Start with 2 sets and work up to three before increasing dumbbell weight. Consider training like a bad*** and performing this one dumbbell weight session just two times in one week. Possibly you’ll feel stronger and more in control by the second session. RUN & MOVE HAPPY! https://www.shape.com/fitness/workouts/essential-full-body-heavy-dumbbell-workout? https://www.bodybuilding.com/content/how-many-reps-should-you-do.html *I substitute the weighted sit up with a seated oblique twist. It seems to be easier on my lower back and work the “fat tire” area at my waist a bit harder. The verywellfit.com article includes easier and harder variations of the standard exercise. https://www.verywellfit.com/seated-oblique-twists-with-medicine-ball-3120067 WEEK 5 RUN-WALK-BIKE ACROSS AMERICA 2019 STARTS TOMORROW
Segment 10: Helena MT to Bozeman MT Segment 11: Bozeman MT to Columbus MT Segment 12: Columbus MT to Lovell WY Attention! We unofficially entered “Big Sky Country” as we made our way into Montana at the end of last week. 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 a western mountainous region; 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, to 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 us along or near to the Missouri, Yellowstone, and Shoshone Rivers. The Missouri River: is the longest or the second longest in the United States depending on which rivers are included in its system (Wikipedia, Britannica). Before the Lewis and Clark expedition traveled it’s entire length, the Missouri River was “believed to be part of the Northwest Passage – a water route from the Atlantic to the Pacific “. The expedition found, however, that the mythical pathway to the Pacific coast did not exist. The great river empties into the Mississippi River at the border of Missouri and Illinois, just north of the city of St. Louis. In this location it served as “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. In addition to St. Louis MO, some of the most notable cities of the Great Plains States are found near its banks: Great Falls MT, Bismarck ND, Omaha NE, and Kansas City MO. 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.” In the Park, beneath Yellowstone Lake exists a “super volcano causing large amounts of geothermic activity.” There are hot springs, mud pots, fumaroles, and more than 300 geysers related to the volcano. The most famous and spectacular of these 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 late March 2016, the Shoshone River east of Yellowstone National Park, “suddenly and without warning started boiling, changed color and began to emit a sulfuric odor “ Witnesses reportedly feared for their lives at this time. The event, likely related to volcanic activity, lasted four days and led many to remember that 200 years ago the Shoshone was called the Stinking Water River. Although the WEEK 5 route does not in reality take us near the part of Wyoming where the 2016 odorous event occurred, knowledge of the Park and the geological origins of its famous geysers makes virtual travel through the area rather exciting. We are taking a quick virtual side trip just to learn more about the area and won’t encounter any danger or foul smells! RUN & MOVE HAPPY! Itinerary and Maps for the Earned Runs Summer Challenge II: Run-Walk-Bike Across America 2019 can be downloaded from the RESOURCES page. This weeks segment maps and itinerary are included below. 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 ESTABLISH A PERSONAL “FASTEST KNOWN TIME”, AND BE CONTENT
(UPDATED; summer is a wonderful time to investigate new ways to find excitement and contentment in athletic endeavors. This post on FKT's is worth repeating. The possibilities are endless.) An August 2018 article written by Whitney Spivey for running.competitor.com introduced me to “fastest know times” and the fact that there are people across the globe interested in setting them. It identified FastestKnownTime.com as a website that tracks the efforts of athletes taking on running and hiking challenges. The homepage world map shows the USA as having the most FKT routes; other concentrations are seen in Europe and the United Kingdom. Additional web pages include: “Routes”, “Athletes”, “Articles”, “Add an FKT”, and “More” (FAQ, FKT Guidelines, FKT Verification, The Team, Support this site, Contact). The list of “Latest FKTs” starts with the current month and extends back, 217 pages (10 entries per page), to the early 1960’s. Alex McPhail’s name is posted for completing the White Mountains Hut Traverse (NH) in 12hours and 11minutes in August 1963. The pace of FKT achievements appears to be accelerating since 2008. At the time this post was written (going backward in time) page 24 contains the first entry for 2019, page 70 contains the first entry of 2018, page 97 the first entry for 2017, page 120 for the 2016, and page 141 for 2015’s first entry. Calculations (simple subtraction) indicate that roughly 19 pages of FKT’s were filled in 2015, 23 in 2016, 27 in 2017, 46 for 2018, and with more than half the year left, 24 pages already filled in 2019. There are ~6.5 months remaining this year, which suggests that more than 48 total pages, possibly 500 FKTs, will be posted this year! The running.competitor.com article isn’t about FKT’s but rather shines a spotlight on Swedish ultra-runner Emelie Forsberg, who “has made a name for herself by clinching fastest known times (FKT) across specific routes either supported or unsupported”. The FKT website confirms her elite status among this group of high achievers! She is quoted by Spivey as saying, “For me [fastest known times are] what I was drawn to when I started to run in the mountains.” She goes on to explain that it was a spirit of adventure and curiosity to “see what was behind that summit, or on top, and then to see how fast I could go”, which initiated her FKT efforts. Spivey describes the mindset and lifestyle of Forsberg, an accomplished athlete who “currently owns eight FKT records”* listed by FastestKnownTime.com, but who “encourages readers to be content before being competitive”. Fosrberg’s perspective extends beyond running and training it seems, to self-sufficiency, farming, and cooking in her book, “Sky Runner: Finding Strength, Happiness, and Balance in Your Running”, recently published in the USA. Are you interested in establishing an FKT? The FastestKnownTime.com website provides a great deal of information and guidance. Documentation and verification are extremely important for an official attempt at an FKT. It would seem wise to seek expert advice from an athlete who has accomplished one, and to check that all systems required to verify a feat are working perfectly beforehand. Epic adventurers with travel plans anywhere in the world might check the location of FKT routes near an intended destination in advance. Possibilities for competition include setting a new one, but it also might be challenging to match a previous FKT, or just unofficially measure your own effort against the listed record. New routes can be added to the FastestKnownTimes.com site as well, iInternationally, or in your own backyard. A unique feature of this challenge is that contenders aren’t constrained by past accomplishments. What and where a record has been set doesn’t necessarily define future records. The FAQ page suggests that “ideally, the route has some interest & integrity, be it aesthetic, historical, or otherwise”. In scrolling through the published FKTs routes in areas familiar to me, I found that one had been established with a 1.5mile climb up the 3 tallest sand dunes at an Indiana Dunes State Park, with a hike of the 144 mile Buckeye Trail in OH, and a run of the 184 mile C&O Towpath from Maryland to Washington DC. The site indicates the Chicago Lakefront Trail is a common route for such efforts. At the time this post was written, there were 2177 entries! It was entertaining to investigate who, where, and when the FKTs were achieved. The names of some well-known athletes and routes appear alongside the many not-so-famous. The Homepage also has “Articles” and “News” sections that detail ongoing or recent efforts, and “Comments” that include notices of failed attempts! Although only formal running and hiking efforts are tracked by FastestKnownTime.com, an alternative to setting an official FKT would be to follow the advice of Emelie Forsberg, and “be content before being competitive”. Consider working toward a personal FKT in a familiar location on a route that has special meaning to you in the shortest possible time. You might broaden the kinds of effort that can be made to include walking or biking, climbing the killer stairway that leads to the top of a favorite scenic outlook, or the mounting the steps of all sections in a beloved stadium. Swimming, kayaking, or paddle-boarding around edge of a cherished local lake are potential venues for personal and unofficial FKT’s An honest effort at accurate timing and course marking should be made. Apps with GPS tracking or personal tracker devices can be helpful, but informal methods might serve the purpose. Once you have recorded an initial personal fastest time, other successive attempts can be made to beat it; perhaps officially at some future time. It’s inspiring to browse the list of FKTs to learn of the attempts that have been made to establish fastest times in a variety of locations on diverse routes. Some are renowned athletic feats, like running the Appalachian Trail, climbing the Matterhorn, and reaching the peaks of the Colorado ‘14ers’ mountains. Others are smaller efforts within regional parks or along traditional trails. The kind of personal competition conceptualized by the FKT and espoused by Emelie Fosrberg embodies the spirit of Earned Runs. Our competition bibs are ‘symbolic of physical striving, accepting challenge, attempting to surpass previous efforts” on a personal level. Although only new to me, it’s wonderful to discover the community of FKT competitors and the dedicated team that tracks their accomplishments. RUN & MOVE HAPPY! http://running.competitor.com/2018/08/ultra/emelie-forsbergs-guide-happiness-fkts_174528 https://fastestknowntime.com/ https://fastestknowntime.com/route/colorado-fourteeners-co https://en.wikipedia.org/wiki/List_of_Colorado_fourteeners https://en.wikipedia.org/wiki/Appalachian_Trail CHICAGO'S LAKEFRONT TRAIL Taken by PKSenagore August 23, 2017. All rights reserved. https://en.wikipedia.org/wiki/Emelie_Forsberg https://fastestknowntime.com/team BY THE TIME THE LONGEST DAY OF THE YEAR ARRIVES, JUNE 21 IN THE NORTHERN HEMISPHERE, SCHOOL’S OUT FOR ALMOST EVERYONE except those enrolled in summer semester courses. However, there’s room for a little lesson that might help us capitalize on summer’s upbeat and happy pace when it comes to exercise, nutrition, and social connections. It involves a quick study of three words: endeavor, explore, and enrich.
Online dictionary definitions of these terms, which all are used as verbs, include: ENDEAVOR -Attempt to achieve something https://www.thesaurus.com/browse/endeavor -To devote serious and sustained effort https://www.merriam-webster.com/thesaurus/endeavor -To make an attempt to do, or make (noun: the use of energy to do something) https://www.freethesaurus.com/endeavor EXPLORE: -To search through or into; to go into or range over for purposes of discovery https://www.merriam-webster.com/thesaurus/explore -Travel around, investigate https://www.freethesaurus.com/explore ENRICH: -Enhance, make rich https://www.freethesaurus.com/enrich -To make better; to make more attractive by adding something that is beautiful or becoming https://www.merriam-webster.com/thesaurus/enrich Each word has a different meaning but taken together can guide how we might approach our summer exercise sessions, activities of daily living that involve eating, and social engagements. Rather than continue with routines that helped us survive work and school days in the darker and cooler conditions of late fall, winter, and early spring, consider seeking alternatives that reflect and take advantage of the warmth and illuminating spirit of summertime. Some might be carried on or adapted to fit into a more hectic life pace after the season. FITNESS It’s likely that opportunities to EXPLORE novel means of expending physical energy and maintaining fitness won’t be scheduled for us like when we were school children. We must ENDEAVOR to find and trial new and enjoyable ways to ENRICH our exercise lives. Active.com has several numbered “listicle” slideshow articles that might provide inspiration to change things up:
NUTRITION The same can be said for new, fresh, and tasty food experiences, which probably will not magically find their way into meals without purposeful efforts to EXPLORE recipes, local eateries, grocery stores, food trucks, and farmer’s markets. The ENRICHMENT of our palates and health will require some work. This delicious ENDEAVOR can be approached as a flavorful culinary experiment. The internet is full of try-at-home recipe suggestions. Below are a few online resources. Most regional lifestyle magazines run seasonal articles which highlight sectional cooking specialties that are relatively easy to prepare. The popular “farm-to-table” cooking trend featuring super-fresh ingredients can be applied to the preparation of many foodies favorites. With a bit of trial-and-error practice, recipes might be tweaked to accommodate individual taste preferences, culinary skills, and kitchens. “50 Summer Vegetable Dishes to Make in 20 Minutes” https://www.thekitchn.com/50-summer-vegetable-dishes-to-make-in-20-minutes-232847 “45 Easy Summer Dinner Recipes” http://www.midwestliving.com/food/quick-easy/45-easy-summer-dinner-recipes/ “39 Recipes for Summer Vegetable” https://www.bonappetit.com/recipes/slideshow/summer-vegetables-slideshow SOCIAL Social interactions confined mostly to exchanges of electronic messages may not be best for building and maintain strong relationships and fending off loneliness. Busy work and family life may necessitate this convenient method of connecting most of the year. Perhaps the summer can be different. However, off all the summer enrichment ENDEAVORS that we might attempt, exploring in-person contacts may be the most awkward to execute, in my opinion. An alternative to increasing one-on-one summer encounters might be to broaden social engagement through friendly group activities. Outdoor sport events, film festivals, and group runs, walks or rides are a few examples of less intense opportunities in which the company of others could be enjoyed in summer weather. Many large, medium-sized and small cities sponsor movie nights. Theaters promote bargain-priced classic movie showings or festivals, usually as indoor matinees. Both activities bring film lovers together. Men’s and women’s professional sports are fun outdoor summer crowd activities. Baseball, soccer, lacrosse, rugby, and even cricket clubs provide spectating opportunities. If a special interest sporting event isn’t contested nearby, like tennis at Wimbledon, golf at the British Open, or World Cup soccer, a local pub/bar might be a welcoming place for group viewing; non-alcohol beverages are trending alternatives to the usual potable fare. MAKE THE EFFORT Summer can be a time to investigate new experiences that freshen stale routines and enliven ordinary tasks. Perhaps some can be continued beyond the few months of the season. As the dictionary definitions of the word ‘endeavor’ indicate, attempting these discoveries will require an expenditure of energy, but the result may be that something beautiful is added to everyday life. Consider making the longest day of the year, the first of the official season, the beginning of a summer endeavor to explore and enrich. RUN & MOVE HAPPY! https://www.active.com/triathlon/articles/8-must-try-unconventional-training-exercises/ https://www.active.com/triathlon/articles/7-Circuit-Workouts-for-Endurance-Athletes https://www.active.com/yoga/articles/6-unconventional-workouts-to-try-this-summer https://www.uslacrosse.org/players/post-college https://en.wikipedia.org/wiki/United_States_soccer_league_system http://usaca.org/ https://en.wikipedia.org/wiki/Major_League_Cricket |
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
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