August heat, two-a-days and the start of cross country season

Chris as a freshmanIt’s a humbling realization to think that this fall marks the 40th anniversary of my enrollment in Luther College. As a college freshman at that time, the entire college experience was a mystery. Luther was six hours from home. I’d visited the campus just once in July before the semester began. Everything was last minute, and I was both scared and excited like most freshman.

A couple classmates from St. Charles would also be attending Luther, but the entire cross country experience was going to be something I did on my own.

It had been a great recruiting year for Luther that fall. No less than six entering freshman had run under 15:00 for three miles in high school. And that was just our class. The upperclassmen were a talented group of eclectic runners eager to make the varsity as well.

First test

The first run on which we embarked took off at a fierce clip under six minutes a mile. That would be a theme for the next four years in fact. Almost all our training was done at that pace and under.

The team hung together in clumps as we raced along a rolling 8-mile route called Under Phelps-Palisades-Ice Cave. The roads were gravel and my feet struggled to grab enough traction to keep up. We all had long hair and despite the pace there were jokes and comments flying around as we tripped along at a high rate of speed.

Rite of passage

The first four miles were almost dizzying. Frankly I had not run much the last week. Only a few days before my friends and I had held a massive going-away party involving tons of alcohol, skinny dipping and donuts ingested at four in the morning. To this day I’m not sure the booze was completely out of my system before that first run at Luther.

But there was no quit in me or anyone else. So along with my fear at being dropped and complete lack of knowledge how far we’d gone already, it was hellish going.

Then we turned onto the long road leading up to Palisades Park and the road grade spiked. Everyone went silent. The huff of lungs could be heard, and runners either pulled forward or peeled back. I hung in there with a few other guys and emerged just behind the leaders once we’d crested the hill.

Then came a crazed descent and a race back toward campus. This was a sorting process, survival not of the fittest by that point, but of the most determined for sure.

That last small climb back up the hill to campus almost killed me. But we made our way through the quad and down the hill to the field house and stood around trying to look like we were not tired.

“Look at this guy,” one of the juniors pointed at me. “He’s not even sweating!”

Indeed I was not. But rather than a sign that I was not tired, it likely reflected the strange state of dehydration from the drinking a couple nights before. Still I smiled and laughed and uttered something like, “Yeah, no problem.”

CC teamFake it till you make it

Running is often an alliance of raw effort and lies like that. You never want to give away our weaknesses. Not when a spot on the team is on the line.

Yet there’s also a camaraderie that builds among teammates as the season builds. That run was only the first of two that day. We’d be back for an afternoon workout as well. And then another morning. The stakes would remain high with every effort, but somewhere along the way that bond of survival infuses the entire group. It sooner or later becomes evident who is going to make the team, and lead it.

Cross country across the country

10703754_10152865040451095_3933546903019467610_nThat first fall in college was full of such experiences. It makes me think of all the runners now gathering for two-a-days and a season of competition. There are now middle school cross country teams, high school and college. There are many of us that continue training long into our 30s, 40s, 50s, 60s and beyond. We do it to test ourselves. It’s the smell of the air, the August heat and the start of cross country season that never changes in my mind.

Selfless acts

That first season at Luther our team took 7 out of the top 10 places at the conference meet. I placed 7th man and 9th place overall in the conference meet.

520167_tnThen we flew to Boston and competed at nationals. I’d actually been tied or close in points with a senior named Kirk Neubauer, who had certainly earned the team place and deserved to run at nationals. But in an act of gracious athletic vision, he told me that he was giving up his place to let me run in the national meet. “You have four years ahead of you Cud,” he told me. “You’re going to need that experience.”

Kirk has gone on to become an Admissions officer at Luther. His often selfless service to the college has benefited the institution in many ways. But his act of selflessness in giving up his spot on the nationals team will never be lost on me. It proves there are many aspects of sport that go unrecognized.

In my case it essentially took all four years of running at Luther to pay off Kirk’s selfless investment in the program. As a senior I finished fifth man for the Luther team that took second place to North Central College in the National meet.

Practice makes perfect

Between that first run at Luther and the final cross country season there were hundreds of two-a-day workouts. Many were run in August heat or September mist, October light and the first frosted mornings of November. There really is nothing like it, the sport of cross country.

I always hope that young people entering such endeavors know enough to appreciate all that is transpiring. Building fitness builds character. Building character builds teams. Building teams builds friendships that last a lifetime.

Indeed those guys that entered or were teammates at Luther in 1975 are still friends today. So I encourage all those young men and women lining up for cross country practices to take a good look around. Yes, you’re going to compete with all those runners in the group. But there’s something much greater going on as well. The lessons you learn and the friendships you make through competition become the core of your being.

That’s worth a little sweat in the August heat, and pain under the September sun. Come October the big meets call on you to give your all, and by November you come to realize that there’s a story to every stride and a completeness to the journey. It’s like life itself. It truly is.

werunandridelogo

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Barely in control of the stupid beast

It used to be that the greatest threat to human beings were large animals. Supposedly we’ve evolved in some way, conquering both nature as a wild place and our own nature as a result.

But it isn’t quite true. In fact last night I dreamed that I was in a farm setting of some sort and a herd of beefalo (that’s a cow and a buffalo hybrid) was set loose and stampeded through the barn.

IMG_1747Perhaps it’s a reaction to two incidents of late where stupid beasts were set loose on the roads of society. Two separate accidents between cyclists and cars this past week in our immediate area resulted in damage to both cyclists and bikes while the stupid beast vehicles rolled off Scott free.

The first incident was the result of a road rage situation. A woman tried to whip around a band of cyclists in our suburbs and struck two of the bikes, totaling one of them.

The second incident involved a woman turning her vehicle directly into the path of an oncoming cyclist. The woman was focusedly searching for the entrance to a Juvenile Detention Center and completely failed to look for oncoming traffic.

Notice that there was intention to both incidents. The first driver of a stupid beast vehicle was madly pursuing her own schedule. The second was driving with intention yet with distraction. As a result, a cyclist had to lay down her bike and take some road rash and a beat up bike frame in the process.

Chris Bike standupYou can argue forever whether cyclists are exhibiting good road habits or not. For some reason in countries that not only accept but promote cycling as transportation and recreation, motorists learn to steer their dumb beasts with a bit more respect for people riding bikes.

But not in America. In this country the dumb beasts are on something of a rampage, with social media fueling some of their anger at having to share the road with people on bikes. Yes, there are some motorists with considerate qualities. But even they can be prone to distraction, texting or reaching back to get the sippy cup for a screaming child. You get the picture.

A vehicle is nothing more than a dumb beast, and it will forever be so. Even if we ultimately design cars and trucks that can avoid accidents on their own, those vehicles will still be dumb beasts. Even a beefalo knows that.

Christopher Cudworth painting flag waiverBut America prides itself on the virtue of dumb beasts. We laud our football players for banging their heads together until they are damaged for life. We send our soldiers off to war and can’t find the money to help them recover from merciless effects when they come home. We prize our dumb beasts for what we claim they deliver; entertainment and freedom to do what the fuck we want while others suffer.

That’s the driving force of conflict between people steering dumb beasts on our roads and cyclists trying to get places or to enjoy a bit of fitness and recreation. Frankly it’s a prime example of evolution in action. There is selective pressure going on in which the dumb beasts are running over and colliding with much more sentient and vulnerable creatures.

And yes, in some cases cyclists are making dumb decisions or being dumb little beast themselves.

But a civilized society is supposed to compensate for its own vulnerabilities. This is especially true where rights are equally bestowed yet the weight of one beast over another is clearly unequal. Such is the state of our current economy in which money policies highly favor the haves over the have-nots. The dumb beasts of wealth care not who they run over on the route to more money. In fact, they rather pride themselves on the ability to turn the entire economy into a dumb beast at their will.

But as a result, all of society suffers (and borrows) and tries everything they can to stay on the road to prosperity. Yet the dumb beasts of untold wealth view them as nothing more than road kill.

Big Lanes for BikesThe conflict between the dumb beasts of motorized transportation and cyclists is symptomatic of this greater conflict between the seeming haves and the have-nots in society, and all its striations.

People driving dumb beasts feel insulated and strong inside their vehicles. They have no reason, it would seem, to accommodate a weaker mode of transport. Especially not one wearing Spandex or weaving down the road carrying a bag of groceries.

Dumb beasts are everywhere, you see. From the top of society down to the rusted Econoline that buzzed us in anger a few weeks ago, stupidity reigns.

We see dumb beasts waving Confederate Flags because, as they say, it’s a sign of their once proud domination over others. And we see dumb beasts wearing hoods and marching for white supremacy because the herd mentality is all they’ve got left. It’s a stampede of idiocy, but it’s their stampede, goddamnit. Just try to stop them. Militias. Gun lobbies. Or selfish bastards trying to tell women how to run their own bodies. Dumb beasts equipped with guns and pricks.

And we see dumb beasts rooting for Donald Trump because he is the dumbest rich beast of all. He seems not to care who he runs over on the way to his own aggrandizement. What a symbol for a selfish society he truly is! His misogyny in hosting beauty pageants while Donald Trump's proposed golf courseridiculing women and taking pride in coining the phrase “You’re fired” is absolutely an expression of everything that is wrong with America today.

We’re a nation of dumb beasts who choose leaders like we choose our cars. We slip inside their worlds and grab hold of a steering wheel and stop thinking for ourselves. If the vehicle can tell us how to get where we’re going, all the better. And if the vehicle plays happy or angry or sad tunes to distract our emotions from reality, that’s just great. And if the vehicle makes us somehow feel superior to others because it looks nice or at least gets us to the next fast food place for a cheeseburger, over to the roadhouse for a drink or up the road on a Tinder mission to get laid, that’s just dandy. Dumb beasts want their shit, and they want it now.

And the dumb beasts shall always rule if that’s all we expect from ourselves.

But if you’re a cyclist, you can’t afford to be such a dumb beast. You have to make smarter choices and in some cases, count on the fact that there are giant dumb beasts all around you. Fortunately the woman victimized in the second incident described above was looking le-tour-de-franceout for the actions of the dumb beast she saw ahead on the road. “They can’t be turning into my lane,” she thought. But they were, and she braked and took evasive action by laying her bike down on the tarmac.

That’s a smart little beast right there. We should all be so smart while riding, lest the dumb beasts kill us all. They’d be all too happy to be free of the obligation to accommodate the rights and freedoms of others. Let the law or the regulations or the signs that say Share the Road be damned. In their minds, this is America, goddamnit. “I shouldn’t have to worry about a goddamned bike,” they say.

Or a goddamned poor person. Or a goddamned old lady. Or a goddamned person of a different color, or religion or sexual orientation.

It’s my goddamned country, the dumb beasts say. Get off the goddamned road.

werunandridelogo

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Scarlet Burmeister making things work on a number of fronts

IMG_1678Scarlet Burmeister is both talented and a pragmatist. Her chosen profession as a welder and instructor at Chicago Women in Trades is in many senses a counterculture approach to a career. “Only 3% of the people in the trade segment of manufacturing and construction are women. But it’s a good profession. It’s well-paying. There is ongoing education and benefits. That’s why we work with women to teach them trade skills.”

In particular, Chicago Women In Trades focuses on helping women in need advance their careers. The organization’s website says it best: “Founded by tradeswomen in 1981, Chicago Women in Trades (CWIT) works for women’s economic equity by increasing participation in well-paid, skilled jobs traditionally held by men and by eliminating barriers that prohibit women from entering and succeeding in these fields. We provide support, advocacy, and education to tradeswomen; work to increase training for women and girls to enter nontraditional jobs; provide assistance to employers, unions, and other service providers; document workforce trends; and advocate for policies and practices that support women’s access to and retention in skilled training and jobs.”

IMG_1679Scarlet entered the school in 2014 and found herself talented enough as a welder to begin instructing other students. Her previous career trajectory had included maintenance work in food manufacturing, but found her groove when she researched CWIT and decided she liked the hands-on aspects of the work and the idea that welders were in fair demand.

“Most trades have a career track in training, and apprenticeships are typically a five-year program, and you’re paid while you’re learning. That puts you about two elective classes away from an associate’s degree too. You come out with a trade and no debt.”

The advocacy approach at Chicago Women In Trades helps women from all backgrounds determine how to succeed. “There is more acceptance in manufacturing than in construction,” Burmeister admits.

The organization also helps women organize their lives around a career path that is practical. “We try to work within the limits of people’s lives,” she says. “When you have an unemployed mother training 4-5 days a week, there are obstacles that need to be overcome.” Yet many do. Then it’s a task of helping those same women land jobs that in some cases are considered the sole province of men.

DSC_4921-624x413But skilled labor is appreciated in the manufacturing and construction world. Chicago Women In Trades uniquely bridges the gap of conservative and liberal political interests by supplying opportunities to otherwise disadvantaged women.

Coming to work every day is therefore a great motivator for Scarlet Burmeister. But she is unconventional even in that endeavor. “I ride my bike pretty much all year round,” she notes. “And even though I live in a straight shot up Western Avenue from Women in Trades, I don’t take that street to get here. That would be insane.”

Her experience in dealing with Chicago drivers has taught here a few things about bicycle commuting. “At best they’re often negligent and at worst, they’re aggressive,” she says.

“I think it’s a lack of education about what the rights of bicyclists really are. People drive by yelling at me to get off the road and onto the sidewalk. But they don’t know that’s actually illegal.” She shakes her head at that thought.

She takes side streets for the most part, and rides in all but the worst weather. “Chicago streets are bad enough without slick stuff on the surface,” she laughs. “So if there’s snow on the ground I usually take the bus.”

It is so refreshing to meet a person whose unconventionalities represent the better part of human nature. Scarlet Burmeister is making things work on a number of fronts.

werunandridelogo

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Is it your engine, your wheels or something else that is slowing you down

IMG_1747Stepping out of my car at one of my dependable Starbucks locations, I was struck by the stunning shine of a Triumph motorcycle next to my car. The shine was impressive, and so was the structure.

Those of us that do not ride motorized bikes still encounter quite a few motorcycles on the road. Once in a while there almost seems like there is a connection between those who run and ride with those who take their hogs and crotch rockets and tool on down the road. Some motorcyclists will wave if you wave at them. I always make a practice of talking with bikers when we’re at a stop light. They’re almost always nice people, glad to chat and talk about their ride, of course.

IMG_1751Motorcycles are obviously different animals than a road or tri-bike. Of course there are some recent suspicions of what is called “mechanical doping” in which road cyclists have been accused of riding bikes juiced up with internal motors. To this point, nothing has been proven. It all started (it seems) with a video clip of Fabian Cancellara pulling away in some spring classic. Some people simply couldn’t believe his acceleration. One fellow went on the mechanically enhanced warpath with videos like this. 

I have long believed that some people have better engines than others when it comes to endurance events. All men and women are not created equal when it comes to endurance IMG_1749events. If you’re tooling along in a triathlon and a fellow competitor comes past you at 24 mph compared to your humble but earnest 20mph, you wonder what they have that you don’t.

It all comes down to a better engine. That means a lot of things. A better engine means a more efficient heart and circulatory system. A better engine means legs trained for the job, and a set of lungs too. Great athletes are known to sport higher VO2 max rates. They can simply process more oxygen and go farther, faster and harder on the fuel they take in.

The wheels always matter too. To have a set of good wheels in running means you have a good rate of turnover or cadence. In cycling it has more to do with the type of bike you ride. The better the bike, the reasoning goes, the faster you can ride.

But that’s not necessarily true. A great rider on an average bike will beat an average rider on a great bike every time. There’s almost no exception to this rule. When Jens Voigt had a flat in a crucial stage in the Tour de France and could not get a replacement bike due to IMG_1750Tour traffic, he borrowed an undersized bike designed for kids to ride in ceremonial events and still Jens rode back onto the back of the peloton. He felt like crap of course, but he did not have to drop out. Jens had a good engine that could overcome even bad wheels.

I once watched a guy that showed up in jean shorts at an All-Comers track meet borrow a pair of spikes and win the open 800 in 1:53. Those are good wheels in action and a big engine to boot. He threw up after the event because he’d downed a shake or something like that an hour before. It helps to have guts along with a good engine and good wheels.

Recently I’ve been examining the merits of my own engine and the quality of my wheels. My running has come back into respectability through speed work. But my cycling has not IMG_1752gotten credibly faster in 10 years of riding. I recall a ride 10 years ago in which I rode 80 miles at an average of 20mph. It’s been a long time since I did a ride that hard or efficient. But that group with whom I did that ride has broken up. So did the other ride that typically averaged 20mph for 40 miles. I miss that. So does my performance.

But things have come along recently to replace those rides. However a new realization has struck me relative to my wheels. My bike fit is simply not set up for speed. So my wheels are perhaps slowing me down. That became very evident in my average speed of 20 mph in the recent triathlon. I need to go aero to go faster. So my wheels are gonna have to change along with me. More to come on that later.

It really pays to consider the merits of your own engine and wheels at times. This is true especially as you age. A body goes through change with time, and you need to maintain your engine with good diet, strength work and intelligent training.

These principles hold true all the way back into your peak years of course. Premiere athletes do these things for peak performance. It helps to look at your life holistically when IMG_1748you are planning any type of sustained performance.

But regardless of whether you’re in a state of constant improvement or dealing with the inevitable tradeoffs from age, there is still the wonderful purr of your engine working at top rate. That comes when you’ve done your training and tuned up your body, and that’s a triumph. That feeling alone is worth the work. Suddenly you’re no longer asking if it is your engine or your wheels that is slowing you down. Instead you’re sensing what it’s like to tune your engine to its best performance at any age.

Now go out there and growl.

werunandridelogo

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You probably didn’t know you’re an expert in crisis management

When you compete in endurance events, things don’t always go as planned. You can get blisters. Have a flat on the bike. Get kicked in the swim.

Cudworth Racing SycamoreLearning to deal with inevitable mistakes or events that throw off your planning is a critical aspect of being an endurance athlete. The challenges just keep coming. Sideaches. Tight hamstrings. Lungs full of water. You either learn to deal with small crises or you wind up DNF.

Within your control

Going into any endurance race requires some sort of strategy. For some it may be as relaxed as “go out slow and go slower.” Others have firm goals for pace or time in mind. In any case those plans can be interrupted by events or circumstances out of your control.

Even the simple knowledge that your racing efforts will cause you pain can throw off a strategy. Our college cross country team had a saying that applied directly to the inevitable onset of pain. “It’s only temporary.”

Believe it or not, simple crisis management techniques like that can go a long way toward helping you get through known factors that otherwise put you in a state of panic or distraction. Recognizing that pain of the sort produced by hard effort is only a temporary phenomenon is a source of internal control of emotion and focus.

Gaining control

Learning to respond to crisis events outside your control is both a matter of practice and mental preparation. Unpredictable events like sideaches can have immediate effects on pace and strategy. But like many crises, there are many strategies for dealing with sideaches during competition. If you have a pattern of sideaches during races then it is a wise crisis management strategy to know what causes your sideaches and what to do if they come on. That’s called “gaining control” of a situation.

GoofyOnBikeBut let’s say it starts raining during your race on the bike. Immediately you recognize the potential for danger. Streets get slippery and brakes don’t work as well. Corners, in particular become dangerous opportunities for a fall or crash with other cyclists. That means you need to implement an entirely new strategy on the spot. No longer can pace on the bike be your particular concern. Instead you’re now striving to compete “in the moment” by riding as fast or faster than other riders dealing with the same circumstances. You can safely do this by looking ahead on the turns and positioning yourself wide enough to make wide arcs apart from other cyclists doing the same thing. You’ve managed a crisis wisely in that circumstance and can save the task of setting your PR for another day. You’ve gained control over your situation and are dealing with circumstance in an intelligent yet reasonably competitive way.

Caution to the wind

Of course there are some that respond to such situations in a completely different way. The crazier the circumstance, the crazier they get. This aggressive approach to crisis management does work for some people. You can win or achieve better results just by having the guts to manage your crisis with heightened attention and focus. If you’re confident in your abilities during an open water swim and can navigate big waves better than most during your swim, then by all means, go for it! That’s how real competitors succeed.

europcars-thomas-voeckler-of-france-descends-the-col-du-galibier-during-the-ukeurosportyahoocom-1That strategy works for good descenders on the bike as well. If you can tear it up going downhill, then you don’t have a crisis, you have an opportunity. And if you run particularly well in the rain or other adverse conditions, there is no reason to hold back. You push to the limits of your ability, and throw caution to the wind.

Dealing with external circumstances

There are some situations where no amount of aggression or ability will help you overcome the circumstance. When our cross country team showed up for nationals in Cleveland one year, a wet snow fell the night before the race. We scrambled to figure out what to wear in those conditions. Running tights were not yet common on the market, so we tried out nylons. That didn’t work. Then long johns. Too much risk of chafing. In the end, we determined that running in the cold, wet snow would be as difficult for everyone else as it was for us. So we talked tactics instead. We finished 8th, about the spot we’d figured to achieve.

SalazarA couple years later our team went on to take second in the national meet. Then we traveled to Madison, Wisconsin to watch the Division 1 national championships in which Alberto Salazar and Kenyan star Henry Rono were expected to battle it out. Salazar won while wearing prototype white tights along with his Oregon uniform. Henry Rono, wearing what looked like long johns purchased at the Farm & Fleet, jogged through the race and finished dead last. His crisis management strategy obviously did not work.

Weather or not

Weather is probably the foremost source of conditions for which you often need to employ crisis management techniques. A race day that turns out to be much hotter than you expected requires immediate adjustment to the conditions. I once participated in a 10K race in which the start was delayed by the organizers on an already hot day. Within the first few miles the lead group of runners had a discussion and decided that it was far too hot and humid for anyone to have success. So we took a vote and let a guy win. On the way through the race we all stopped at water stations together and had a laugh doing it. The risks of getting heat stroke were simply too great to justify competing in those conditions.

photo (1)But you’re often on your own making those decisions. The better you know your body, the more you’re likely able to calculate the risks. The people that have trained in conditions most similar to race day weather will have the most success. Which makes sense, yet it’s an easy detail to forget during preparations. If you’re competing in an Ironman where it’s likely to get hot during the day, yet do all your cycling and running in the early morning hours to avoid the heat, you’ve put yourself in crisis mode before you begin the race. Suffering in advance by training in difficult conditions will help you avoid unnecessary crises come race day.

Courting crisis and moving on

Of course some events are actually designed to put you into a state of crisis. Tough Mudder and Spartan races are specifically conceived to take you out of your comfort zone. Same goes with certain trail runs like the Western States 100. You sign up knowing your principle goal will be to avoid a crisis.

SteeplechaseThe challenge in some of these races is to avoid being distracted by the misfortunes of others. It’s easy for fear to get a grip you when you see someone else go down in a heap. You’re not being an unfeeling psychopath by focusing on your own race. It is the generally the obligation of the race organizers to deal with other athletes in crisis. There are situations when you should help a fellow athlete in crisis, and that depends largely on your personal values and judgment.

As a steeplechase competitor in college, it was not uncommon to witness runners tripping over barriers or falling headfirst into the water pit. We didn’t stop to help them up. That was part of the deal.

Being smart going in

Honing your instincts through training and listening to your coach going into an event can be crucial to managing crisis situations. For endurance athletes, strategies for nutrition and hydration are absolutely critical to success. Nothing puts you in crisis like running out of fuel. Bonking or hitting the wall are both signs of an athlete beyond the point of preparation.

Running RodgersGood crisis management requires rehearsal on both the physical and mental sides of competition. Confidences comes from having encountered circumstances in training that replicate those found in races or events. Then if you encounter a sideache you know what to do. Or if it rains, you don’t panic. You adjust your strategy and keep moving. Like they say however, “Shit happens.”

Those are the keys to being an expert in crisis management. No one is perfect at the job. Just ask any President of the United States. Things always come up, and unexpected events can happen.

Fortunately the race in which you’re competing is not the end of the world. If you fail at managing a crisis and wind up a DNF, there’s always another day. So relax, you can do this. Sometimes crisis management is simple as keeping perspective on what really matters: having fun and growing as a person.

werunandridelogo

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The dark comedy of cholesterol

It’s amazing what the medical community can find once they stick a needle in your arm and suck a out a little blood. Turns out there’s a lot of pretty radical stuff flowing around our bodies.

white-blood-cell-amungst-redLet’s start with white blood cells. Because given the state of the current social dialogue in America, one has to ask: Do only white people have white blood cells? There are a few guys wearing white sheets who want you to think so.

Of course all human beings have white blood cells. There are red blood cells too. But they aren’t confined to just Red States either. Blood is the ultimate common denominator of humanity. There are subtle differences and blood types as well. But that’s all encompassed in the grand scheme of evolution. We’re all one species with blood so similar we tend to spill it just to prove the point.

More about blood

The list of bloody features goes on. Hemoglobin sounds like something from the world of ebonics, but in actuality it is (according to Medicine.net) “the  protein molecule in red blood cells that carries oxygen from the lungs to the body’s tissues and returns carbon dioxide from the tissues back to the lungs.”

Now that’s some important stuff right there. Your ideal hemoglobin content is between 13.2 and 18.0. Mine is 13.9. Is that low? Should I know more?

“Each globulin chain contains an important central structure called the heme molecule. Embedded within the heme molecule is iron that is vital in transporting oxygen and carbon dioxide in our blood. The iron contained in hemoglobin is also responsible for the red color of blood.”

Iron carries our blood around? Who really knew. And isn’t that ironic somehow?

Talk about art imitating life imitating art…ironic.

Wait, there’s more

By the time I got down to reading about Neutrophils, Lymphocytes, Monocytes and Basophils, my head started getting dizzy. The echo from all those terms sounded like I was wandering around a dark cave inside my body where the stalagmite and stalactites of existence all hung from the inner ceiling or stuck up from the very foundations of my being.

oxygen_hemoglobinIndeed, all that thinking must have sucked the oxygen out of my blood. I recalled telling the nurse that extracted the blood sample that I always fainted when giving blood. “It’s likely a volume issue,” she told me.

Volume? Is my blood turned up too high?

Thankfully my thyroid levels were good. That’s the measure of the output of the gland that helps regulate your metabolism.

I know my metabolism has slowed from when I was a hyper little monkey boy in my twenties. Back then I was so thin you could see right through me from the chest to the back. Big guys at the bar used to hold me up in front of Miller Lite signs to see my heart thumping inside my chest. They’d even place bar bets making me eat beer nuts and then counting how long it took for the food to go from throat to stomach. That’s how skinny I once was.

Blood lines

Now I’m not quite as skinny, and sitting at an age somewhere between middle-aged and dead. But I’m reasonably fit for a man my age, and can still get it up. Which means that my blood volume is good enough to accomplish that without fainting. So I think that nurse was just fucking with me about the whole blood volume thing.

But then came news from the doctor about my bad cholesterol count. It turns out that’s a little high. My family has a history in that category, and the multi-photocopied sheet the doctor gave me says that cholesterol comes from two sources, and: “Your bad cholesterol also has a lot to do with your family history.”

Hornet-vespaI have a theory about that family history thing. I believe my high cholesterol count probably started at about the age of six. That’s how old I was the night a hornet landed on the back of my neck at the dinner table. I felt a tickle and reached behind my head to scratch it and the hornet stung me so hard I let loose a wild howl.

That startled my father who pounded the table, which shook all the glasses and knocked a few over. One brother reached to stop a water glass from falling and instead knocked a glass of milk clear across the table, soaking my mother’s lap, who stood up in a panic and pulled the entire table cloth off, upsetting the casserole dishes, making my father even angrier. The whole family started hitting each other while I sat there bawling about the hornet sting.

Actually none of that happened all at once. I simply compressed a long series of family incidents into one dinner table scene that symbolizes the family history of most people who grew up in the 1960s. It was fucking chaos back then. Hornets were everywhere, for one thing. And you also never knew when your father might haul off and smack you with a butter knife covered with mustard. That really, really did happen to me. So I think that perhaps that incident was the start of the rise of my cholesterol, or maybe that was the start of anxiety and depression. It’s hard to tell some of our afflictions apart at times.

Life

Life became a battle and a trauma growing up with three brothers and two parents who were all trying to figure out their own shit in real time. But some things were simple. We ate what we wanted. And when I turned into a distance runner (it happened overnight, I swear) I continued to naively believe that I could eat anything I wanted, and lots of it, with no ill effects.

Eating habits like that come back to haunt you sooner or later. Your red blood cells get tired as shit carrying all that extra stuff around. Finally a pack of them say “Fuck It” and Hoardingdump off a sticky, smelly load of bad cholesterol at some sudden turn in your arteries. Before you know it, there’s a wall of slime building up inside your veins.

It’s like the house of a hoarder. The bad junk piles up like there’s no tomorrow. Cholesterol is like all that stored shit in your house that seems to mean something in your life but really doesn’t. Who really needs their report cards from third grade? Wouldn’t your life be better off if those embarrassing pictures of you in cut-off shorts from 7th grade did not exist?

Our bodies are cholesterol hoarders. If your particular “family history” shows a propensity to store too much of the bad shit and not enough of the good shit in your blood, your cholesterol goes up.

The joke’s on you

It’s like a dark comedy, you see. If you have a tendency to store bad cholesterol in your body, the jokes on you. Even if you eat well by many measures you can still have high cholesterol.

So then they tell you to make “lifestyle changes.” Eat better. Exercise more.

runnersworld_oct_2009_cover1For example, if you read a typical issue of Runner’s World (or is it Runners’ World, isn’t that better?) the cover will always say the same thing about your diet. “Eat Better. Run Faster!”

And then you open up the cover and it’s always the same advice rearranged for the umpteenth time since 1976 when the first running diet article came out. Seriously, nothing’s changed much in 40 years. Eat less carbs. That’s about it.

That so-called “balanced diet” containing vegetables, meats, some carbohydrates and plenty of fruit you’ve been lectured about? That’s not really safe either. Because here is where the Dark Comedy of Cholesterol really begins. This is what the sheet the doctor gave me said:

FOODS TO AVOID

Meats, Fish: Marbled beef, pork, bacon, sausage and other pork products. Fatty fowl (duck, goose) skin and fat of turkey and chicken; processed meats, luncheon meats (salami, bologna) frankfurters and fast-food hamburgers (they’re loaded with fat) organ meats (kidney, livers) canned fish packed in oil. And you’re not supposed to eat coconuts, either.

Nor should you touch avocados. Potatoes, corn, lima beans, dried peas and beans are out too. What the fuck? I mean seriously! What the fuck? Corn? We’re supposed to avoid corn?

Watch out for nuts

It also tells us to avoid nuts. Well, that could mean a lot of things and have ramifications for both sexes depending on your sexual orientation. That’s kind of sad, because in the scheme of awkward body parts, nuts are pretty funny. We all need a good laugh now and then, but especially if you have high cholesterol and low-hanging nuts. Sometimes that means you’re getting older, fellas. It happens.

mixednuts_nosaltBut it shouldn’t be that hard to avoid the kind of nuts you eat. They’re so expensive no one can afford to actually eat them. It used to be that you could stop at a fast food store and buy a decent-sized packet of Planter’s Peanuts (honey-roasted, thank you) for $.99. Now that same packet has shot up to $1.49 and the number of nuts you get in the packet has shrunk to about 15, total. Try to buy an entire container of nuts and it will cost you $15.99. At prices like that, it might be time to take up smoking because it’s cheaper than dying from high cholesterol.

The gift that keeps on giving

This whole bad cholesterol think really is a dark comedy of surprising magnitude. It turns out the best thing you can do to manage your cholesterol is to exercise, but even that doesn’t really help. So the joke’s on me in this case. I can’t even read the exercise recommendations on my over-photo-copied sheet because the screen behind the text has turned into something like an ominous grey cloud. I think the last part says “Vary your routine.” Yeah, fuck you too. My routine is so varied my blood should be composed of pure gold mixed with frankincense and myrrh.

chicken and egg

It seems like this cholesterol sheet was produced by the companies that manufacture cholesterol-reducing medicines. Their information sheet stacks the odds against you so badly with their indictments of normal dietary practices there seems like no hope for those of us with bad family histories and mustard still sticking to our faces because of that bout with dad and the butter knife.

The sheet concludes this way:

DO WHAT YOU CAN TO HELP YOUR MEDICATIONS WORK. 

“When diet and exercise alone are not enough, several types of cholesterol-lowering medications are available. Remember that medicines need to be taken as directed by your doctor.”

Which is where the Dark Comedy of Cholesterol gets a little scary. There are quite a few doctors on the dole from Big Pharma in this world. The medical and insurance world can’t keep up with good old-fashioned bribery, and so there are doctors who prescribe medications that aren’t even necessary for millions of people. Certainly that’s how certain anti-depressant pills got their own movie deals. The real star of this Dark Comedy of Cholesterol might turn out to be Lipitor, which sounds more like one of Godzilla’s genetically altered lizard enemies than a cholesterol medication.

The creature named Lipitor emerges from the ocean to terrorize the world.

The creature named Lipitor emerges from the ocean to terrorize the world.

Coming to a theater near you! “LIPITOR, CREATURE FROM THE DEEP!”

Actually, I don’t think I should go to the doctor anymore. My imagination tends to run away from me. I’ll just stop eating altogether and see how that affects my blood levels and cholesterol. Sure, I may die in a week or two. But at least my LDLs will be looking good on the next blood test.

werunandridelogo

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Triathlons bring out the beast or just the best of us

TriSuitThe starting line of the Naperville Sprint Triathlon is a zero depth pool covered with sand from who knows where. The association of sand with a beach is cliche to the point that we walk over the stuff taking for granted that it somehow got there and belongs in that place. It is funny how we grow to accept unnatural circumstances as completely natural. 

For example, we must consider that it is not entirely natural to go charging into the water four-at-a-time to swim 400 meters in a giant M shape with hundreds of other triathletes. It goes to show that it never pays to ask certain kinds of questions. Best let the inner beast rule respond when testing your animal nature in such endeavors. 

A questionable beast

There was one question that had to be answered as I stood on the sand pondering the pending first swim in a triathlon. The race director had declared wetsuits out of bounds given water temperatures in the low 80s. I was counting on that wetsuit to help me through the swim. The gift of a wetsuit for my birthday July 26 was something about which I was pretty excited. I had tried the suit swimming a couple times and it felt wonderful to have that added flotation. Swimming 400 meters seemed a lot easier wearing my wetsuit.

TriFeetsAs I stood there contemplating the real nature of the swim, it became obvious it was possible for me even without the wetsuit. Finally I walked over to where my companion was sitting near the Swim Out and peeled off the suit.

While waiting to make my decision I had turned to one of the other wet-suited competitors and asked, “What do you think? You still going to wear your wetsuit?”

“I panic in the deep end if I don’t,” she replied. Such honesty.

So I watched people without wetsuits circling the buoys at the far end of the pool and did some weak-ass geometry. My longest continuous swim in the pool was 400 meters, but that was with a float between my legs. However I knew that I could effectively swim 200 meters with no problem. That meant I could handle the turnabouts between shallow sections and do my great blue heron imitation in the shallows if need be. Sometimes you have to recruit the right kind of beast for the purpose. 

Admissions

Chris Swim OutYes, all this sounds pathetic in some respect. But it’s par for the course to be nervous about some aspect of the triathlon when you’re starting out. Some find the idea of riding a bike in traffic disarming, or find the run portion daunting. Yet as you train you eventually overcome your fears. Then come longer courses and challenges like open water swims, hilly bikes and hot runs. That’s the so-called “charm” of the sport. It never really gets easier. You just go longer, faster or grow obsessed in the process. 

Before the race start the race announcer asked how many people were doing their first triathlon. Hundreds of hands went up. Well, by the time the last waves of swimmers were huddled on the beach, almost 50% of the people standing in the sand were raising their hands when asked the same questions. A refining process had taken place.  

Finally it came time to line up and dive in. It was quite the experience out there in the water. Starting out at the back of the swim pack turned out to be an experience like swimming through the final scenes of the movie Titanic. There were people bobbing in place or paddling to who knows where and for what. By comparison my swim stroke felt comfortable and I did not spin off in some random direction as I had feared. Admittedly it was near impossible to keep momentum with so many people vertical in the water. It was a swim slalom. 

Creature features

There was also a bit of panic for some first-time swimmers by the time they reached the first buoy. One women was bobbing in place muttering the word “Goddamnit” over and over again. I could not tell if she was trying to reach the buoy or simply wanted God to pluck her from the water? If that was the case her strategy sucked.

Chris check timeI put my head down and kept swimming. That’s all you can do. Let the Lifeguards deal with the swim carnage. They kept asking people “Are you alright?”

I kept swimming and reached the shallow end of the pool.  Like everyone else in the race I put my feet down only to find a strange thing happening in the water. Enough people were tooling around the buoy by foot there was an actual current. All I could do is laugh. It reminded me of that 20-foot swimming pool our family had when I was a kid. My older brothers would run around the perimeter creating a whirlpool and we’d float around in circles on summer nights swatting fireflies as we went.

Best efforts

There were tons of rookies in the pool. The methods by which rookie swimmers get through a 400-meter swim course can be quite amusing. There were backstrokers and doggie paddlers, to be frank. I did my best to swim honorably and emerged at about 9:22. That’s almost exactly what I’d predicted in the self-seeding category

There was just one problem. It was surprising to feel some fatigue in my thighs from the swim. So early? Such is the sport of triathlon. There’s always something tiring you out no matter what you do. I jogged humbly to my bike and got ready to ride. 

Chris Bike standupThen I forgot my shades. And my gloves. Too late to turn back. Onto the tarmac I rode. The course was on smooth pavement, and Thank God for that. The wind was a differenct issue. It cooled your body but slowed you down. More choices to be made. How hard do you ride if you want to save something back for the run? 

My ride was not that fast compared to most. I gave away three to six minutes to everyone ahead of me in my age category. In fact it was the same story in every age category studied. It didn’t matter whether one was 25 or 55. The top 15 places were similar in time breakdowns. 7:00 swim. 33:00 bike. 20:00 run. Most top competitors kept their transitions under 2:00. That’s the formula for a podium triathlon at almost any age for the sprint distance.

Assessments

Chris Bike OutSo my 9:00 swim, 39:00 bike and 22:30 run did not quite cut the podium mustard. I finished 10th in my age group of 55-59. My transitions still suck.

To prove that point I even fell on my ass coming back through the bike transition. My cycling shoes are new and so are the cleats. Both are immensely slippery. On a slight downhill I went down in a slow drop onto my left butt cheek. It must have been quite dramatic to observe. 

It didn’t matter since I’d somewhat fallen on my ass while riding the bike as well. I rode with the cyclometer reading over 20 mph the entire way on the out and back loop. Hit it over 25 mph for good stretches. Yet my time wound up 39:00 for thirteen miles. All the guys that beat me in my age group were considerably faster on the bike.

I refuse to believe there is so much difference in my riding ability from everyone else in the triathlon. What’s responsible for the 30% difference in their riding pace?

Well, the answer comes from none other than lessons learned from watching the Tour de France. Basically the cycling portion of a triathlon is a time trial. There is not a single Tour rider that attempts to ride a time trial on their road bike. It comes down to simple wind resistance physics. The body position of a road bike is fine for drafting and climbing, but when you’re out there on your own, the aero position is the key to going faster. Riding in the drops does not even cut it.

So it is time to consider options for an aero bike. I have a plan that will not be revealed at this point in time. But I am tired of riding my ass off and finishing three minutes slower than everyone else in the bike portion of the race. That’s going to change. 

Beasts and bests

Chris thumbs upFortunately my run times continue to drop. I’m now down to a 7:00 per mile average and the fitness is coming round. Speed work is producing the necessary strength and ease. My goal is to run 6:30s on the back end of every triathlon/duathlon. That’s going to happen.

Take out an extra minute or two of inefficient transition time and my total effort will be down 4-6:00 the sprint triathlon. If I can take a minute out of my swim time we’ll be having some real fun and flirting with podium finishes.

Beast versus Best

Not that we’re not having fun already. I’ve quite literally had fun every time out this year. It’s nice to podium but we can’t be the lead beast all the time.

Yes, we’d love to think ourselves naturally superior beasts in the sports we choose. There are beasts on the bike. We admire them for the ability to hammer at speeds defying the natural laws of gravity.

There are animals on the run too. We respect their preternatural speed and pace per mile. Finally there are people who swim like dolphins in the water. They are perhaps the most exotic beasts of all, being half of this world of air and half under the water.

Chris Fun Pic TooBut even if you aren’t some kind of beast in natural talent, you can always get out there and do your best. Just forget about the “a” in beast and go enjoy yourself. 

werunandridelogo

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Trail running has a home, and it’s everywhere

Do yourself a favor today and expand your world…

Take a visit to the website for the American Trail Running Association. 

Perhaps you’re a trail runner and did not even know it? 

Nancy trailWRAR recently spoke with Nancy Hobbs, Executive Director of the association. She popped up on my LinkedIn feed and we connected. That was almost like meeting up with another runner at the junction of two trails in the digital wilderness.

We all know that algorithms these days rule our lives to some extent. But that seems to be one of the driving forces behind becoming a trail runner.

Get off the beaten path and choose a path that beats day to day running hands down. 

Nancy Hobbs became a trail runner many years ago, during the early 80s to be exact. She now lives in Colorado Springs, which is quite a place for trail running if you did not know. Nancy guy runningPretty much anywhere you go in Colorado is a decent place for trail running. Or any of the mountain states for that matter. But you don’t have to be in exotic locations to enjoy running on trails.

“It’s a great choice to run on trails because you can get away from traffic and cars and roads,” she notes.

If that seems basic, then it might help to understand that trails for running were not an automatic assumption 30 years ago. Movements like Rails-To-Trails have converted thousands of miles of former railroad bed into great running environments. The running trail movement has at the same time reached far into the hills and woods and along rivers to create exciting opportunities to run where the scenery tends to be interesting and the running is challenging.

So how is trail running defined today? “It’s different depending on where you are in the world,” Hobbs explains. “That perspective describes the fact that trail running truly is an Nancyinternational pursuit. There are organizations that lead trail running and destination trips. There are thousands of races and events in which to participate. “Some are competitive,” she observes. “Some are not. It all depends on what you want out of the sport.”

The recent White River 50 Mile Trail Run in Greenwater, Washington sounds rather interesting. Plenty of climbing and all in a location where the scenery is beautiful and the trails are challenging.

The opportunities are endless. But everyone starts somewhere. “We find people that are starting from scratch,” Nancy Hobbs observes. “They’re ready for something different. We recommend that they find an experienced trail runner if they’re going to take on something challenging in the mountains. It helps to learn a few things about what to wear, your shoes and how to hydrate.”

“Most people start out with groomed trails,” she notes. “And shorter events if they’re looking for competition and such.”

Nancy canyonThanks to the many tendrils of social media linked to the American Trail Running Association (there are nearly 8000 Fans on their Facebook Page and 3000 followers on their Twitter account) it doesn’t take long to become immersed in how trail running works, or how to connect.

But it doesn’t always take a national association to embark in search of great running trail finds. A triathlete friend discovered a wonderful trail system in Middleton, Wisconsin that winds through the Pheasant Branch Conservancy, a preserve that includes prairie restoration, sweeping vistas of oak woodlands and a boardwalk through deep oak forests. My friend discovered these trails while training for the Ironman Wisconsin a few summers ago. It is now a tradition to spend a weekend swimming in Monona Lake, biking the triathlon course and running in the relaxed atmosphere of beautiful Wisconsin countryside.

Even nearer to home, our local triathlon club uses Herrick Lake in the Winfield area of suburban Chicago for Saturday Run Club. The five mile main loop is crushed limestone. It

Here is a runner practicing the art of going fast. This is not what you want to do.

also connects to trails in other adjacent preserves and the broader system of bicycling trails now connecting multiple counties in the greater Chicago area. In winter the trails at Herrick are groomed for both inline and skate skiing. It’s an interesting relationship to have with a set of trails in winter, spring, summer and fall.

That’s what trail running is all about, connecting back with nature and using running to do it. The thrill of completing an event where you are challenged to negotiate the environment as much as you are in competition with other runners is a great way to go when you’re exploring the next step in your running career.

Coming up: How to go off-road on your bike as well!

werunandridelogo

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Doctor, doctor, gimme the news…

Fluorescent ChrisI admit it. For the most part I’ve always liked going to the doctor. You step on that scale and find out how much you weigh. The nurse takes your blood pressure like some fifth-grade prank where they make your arm tingle by squeezing it. Then you sit around and wait for the doctor to come in the room.

It hasn’t always been good news of course. That enlarged prostate that led to an infection back in my 30s was not much fun. But we figured out that caffeine was the problem and that fixed that.

Of course there have been visits to the doctor for a variety of sports injuries over the years. There was a bad concussion when I was in 4th grade. The older brother of a friend pushed me into a rough cement ditch during a pickup football game. I wandered home seeing double with a big bloody gash on my head. The doctor stitched me up and finally I could see straight again.

Then came the twilight line drive in baseball that knocked out a front tooth and gave me another near concussion when I was thirteen.

1978to2013In college I developed a sore Achilles tendon from running and the campus doctor prescribed a painkiller and steroid treatment that left me wandering dizzily around the campus. A week later during a visit to the Mayo Clinic to figure out what was really wrong, the doc there took one look at my prescription and told my coach, “This is how much they give to horses.”

In my twenties while training for road racing I met a crazy young woman in the city that bent me backwards in the wrong spot causing a strain to a sensitive region. Explaining that injury to the female doctor I saw was quite interesting. She shook her head and said, with a bit of empathy, “You better take it easy for a while.”

For many years after that I pretty much avoided the doctor except for sprains and falls from playing basketball and other ballistic sports. There’s really not much you can do for a sprained ankle anyway, except ice and rest it. For 15 years nothing much happened to slow me down in running. But then I wasn’t running or racing all that much. So that probably kept a little tread on the tire.

However I sensed there was something amiss in my aging body. The tear of a ligament under my pelvic floor warned me that the years were adding up. That happened during basketball. So I waited for it to heal and finally visited an ortho guy who did an x-ray and told me, “You tore something really bad under there.”

bicycle-chain-background-13931050So I went to my family doctor to ask for a referral to get physical therapy. That was an HMO thing you had to do. Ask permission to do the things you knew you needed to do to get healthy. The doc said no. “That physical therapy stuff is all a bunch of fluff,” he advised.

And he was wrong. So, so wrong.

Which made me even angrier when I tore my ACL playing indoor soccer in my early 40s. Had I gone to physical therapy and learned the weaknesses in my body and fixed them through strength training, I believe the ACL tear would never have happened.

So it was a shock to both the physical and emotional side of my being to learn that the ACL was gone. Never in my life had anything so dramatic occurred. All those years of cuts and turns in basketball. High jumping over six feet. Triple jumping over forty feet. The worst thing I’d ever really done was pull a muscle or sprain and ankle. And then the ACL blew.

The orthopedic doc at first said he could not be sure it was completely torn. But I knew better. There was no worse feeling than the sensation of my knee coming apart.

The surgery was intense and the recovery even worse. It was hard work and months of physical therapy coming back from the torn ACL. But a year after the surgery I felt confident on the knee and returned to playing basketball and soccer. So I worked my way back to playing ballistic sports. It was a triumphant feeling.

But then a soccer player rammed into the side of my knee during a game on a wet outdoor field and I tore the ACL again two years later. This time the doctor was conciliatory. “It happens. 30% of all those who fix ACLs tear it again.”

“Do I get a refund?” I asked.

“It doesn’t work that way,” he cajoled.

“I’m sure it doesn’t,” I replied.

And from that point on I accepted that my sporting career would involve going in a straight line. No more basketball, soccer or tennis. It just wasn’t worth the risk.

Photo on 2012-09-04 at 21.06That does not mean the risks in my life were entirely removed. First came a bike crash and a broken collar bone in 2012. Then came an absent-minded collision with a downed tree in 2014. In between I contracted an infection in my left middle finger that could have cost me the digit. That required surgery and rehab and splints and tons of insanely stupid fees for dipping my hand in hot wax. Although that felt pretty good.

Overall, however, my doctor visits continue to be good news for the most part. My blood pressure is nice and low. My heart rate is in the 50s or 60s. Only my cholesterol moves up and down a bit. That runs in the family. And it’s a bit high,  I just learned. Yet I’ve been planning a diet overhaul so it will be good motivation to stop eating things that cause my blood to thicken. Or whatever.

Better to be proactive than reactive.

photo (72)I know that looking ahead in life there will be more medical challenges to come. Aging is not for the faint of heart, they say. Surely there will be some dermatological news to face someday. All those runs in the sun and cycling for hours is going to add up to some doctor visits I’m sure. No amount of carrot juice and rubbing monkey sperm or whatever on my epidermis is going to erase the effects of sun damage.

Losing that bit of fat around my middle is the first goal. It built up over the holidays when my Achilles was sore and the eating got ahead of the exercise. Add in some stress and that fat stuff sticks to your middle like a vertical puddle.

Long ago my doctor advised me to “keep moving.” Simple advice, but true. Because the best way to keep from getting bad news from the doctor is to keep moving. Every day. I wouldn’t have it any other way.

Follow this blog and please share to your social media connections. Your readership is most appreciated.

Follow this blog and please share to your social media connections. Your readership is most appreciated.

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An inside look at an elite collegiate runner

IMG_1263

Zach Plank works at Naperville Running Company when he’s not training for track and cross country at North Central College.

Zach Plank is a central Illinois boy living in the suburbs of Chicago. That’s where he attends school at North Central College studying actuarial science, and where he continues a successful running career that included a cross country team victory at the National Championships in the fall of 2013.

“That was one of the hardest races I’ve ever done,” he recalls. “I like to get out early in the race, be in the top 30 or so. But everyone goes out hard at nationals, and I wound up being in 100th place in the first mile. It was cold, muddy and icy. And our legs were not as fresh as we’d like because we’d been training since August and early September. We’d tapered and everything but you’re still pretty tired from the season…”

“I could feel cramps come and go. But you go as fast as you can. Two of our guys fell down it was so slippery. I didn’t even know about that until one of them came up behind me and gave me a high-five. You don’t even know where you are in the race at some points. It’s just so intense…”

“But then you see all these differents teams ahead of you. Five guys from this team…five guys from another. You know you have to keep going….”

Zach pauses for a moment to consider the challenge of racing at that level. “But there’s no way you’re gonna give up. You work with your team members all season, and you think about teams from the past, and our tradition at North Central. You think to yourself, ‘I’m not gonna be a team disappointment.”

Tradition of champions

Indeed, North Central College has won more NCAA Division III cross country titles than any other school in the country. The school’s tradition goes way back into the 1960s and 70s with legendary groups of seemingly half-talented athletes in high school that blossomed into major competitive talents in college.

rp_primary__SW10541That’s often the work of the school’s equally legendary coach, Al Carius, who for decades has developed young men from callow runners into competition-proven national champions. This past fall he was named Coach of the Year by USATF for leading the Cardinals to their 16th National Cross Country Championship. The NCC website notes of the program: “Having just completed his 49th year as the Cardinals’ head coach, Carius has taken North Central to every one of the 42 Division III National Championships that have been contested since the NCAA split into three divisions in 1973. The Cardinals have placed first or second in the last seven Division III national meets and 31 of 42 overall.”

“North Central also won its 41st consecutive College Conference of Illinois & Wisconsin (CCIW) championship and its seventh straight Midwest Region championship in 2014. The Cardinals have won 48 CCIW titles and 27 regional crowns in their history.”

Carius has accomplished all this working with kids that were not necessarily star runners in high school. It’s not uncommon for a 17:20 three-miler from high school to improve by more than a three or four minutes while attending North Central college and competing in track and cross country.

The long way round

Zach Plank was a good runner in high school at Dunlap near Peoria, Illinois. Competing in Class AA, he won most of his meets during his junior and senior. “But when I got to the state series I didn’t know what I was doing,” he confesses. “I was ranked 13th in cross country and finished 113th.”

Obviously there was unfulfilled potential there, and you can still feel the sting of his running past in his voice. Of course now that he is running 14:41 for 5K on the track and racing at 5:00 pace over five miles in cross country, his dreams have taken on a different, more mature form of accomplishment.

That maturity gets plenty of affirmation through the open communication North Central employs with its student athletes. Following every speed workout and meet, the team conducts what it calls a “Bus Talk.” That’s when every member of the team gets an opportunity to express how they felt about the day’s workout of race. “It’s a really great way to talk about how it all went down,” Zach observes. “No one is holding back. During the long bus ride back from Nationals in Cleveland, all the coaches and everyone took turns talking about our efforts. The coaches were crying and swearing. I love it. The communication just brings us closer. It really helps knowing that everyone is in this together.”

Commitment

It is thus no wonder why runners like Zach are so motivated to achieve, and not disappoint. The commitment to the team is a commitment to oneself as well. The team pulls you along and props you up. But it’s still your responsibility to run your race, and run it hard. That’s called bringing out your best. Because no matter how much talent you have from the start, it ultimately is all about how you carry it through to the finish that counts.

These days Zach is putting in daily runs of 10-15 miles in preparation for the 2015 cross country season starting with mid-August training camps at North Central. All summer he’s worked at Naperville Running Company fitting shoes on dozens of runners coming through the door. Some of his customers take time to ask Zach about his running. His strong yet slight frame is a giveaway that he has some speed. Yet few can probably imagine that in addition to that capacity for speed, there is also a unique quality residing inside the body of this collegiate runner. That quality is tradition, and it is amazing how much that aspect of character drives runners like Zach Plank to success.

werunandridelogo

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