Mirror Lake Mirage

Yesterday I spent the day romping around the woods and hills of Mirror Lake State Park. Great fun! Silence sports rules the way around here. Mirror Lake is near Wisconsin Dells, and is a little known year round gem about an hour north and west of Madison. Because it sits so closely to Devils Lake State Park, Wisconsin's signature park, not a lot of people are aware of what Mirror Lake offers. The Madison skiing community however raves about it, and drives right by Devils Lake to go skiing. And yesterday I learned why.

The trails are wide, well-groomed, and cut right smack in the middle of a southern Wisconsin forest. Other than a couple of small open fields, the rest is all wooded. There are challenging climbs, fast and long downhills, and plenty of flats to hold a stride. Two interconnected loops, The Turtleville and the Fern Dell Trails, total about 5.4 miles. And after paying the price of a 2011 State Park sticker ($25 yearly) all the trails are free.

I parked away from the crowds at the far western end of the park. This meant that my ski began with a climb up and over the back side of the park. However after this short intense climb I cruised quickly amongst the trees, eventually hitting a screamer of the hill at the end of the Turtleville loop. After connecting with the Fern Dell loop I began to really work my stride for the entire 3.4 mile loop. Nice rolling hills, with an occasional steep climb added to the tour. I then finished the 5.4 mile loop by bringing the other side of the Turtleville Trail back uphill to where I started. This last mile and half tested the legs and the lungs. I skied the loop three times in 2 hours and13 minutes for a total of 16.2 miles.

Quite the enjoyable ski. Lots of mixed terrain; lots of beautiful snow, and lots of trees to silence the chaos. After my ski I sat in the car, surrounded by Wilco, and enjoyed a well deserved lunch: some yogurt, a peanut butter and Nutella sandwich, a couple of clementines, and a jug of chocolate milk. Good nourishment for a tired body. Then, deciding to continue on with the mid-week winter getaway, I threw on my snowshoes and headed out towards the shores of Mirror Lake.


The path began just across from the where I was parked and headed northwest along the edge of Dell Creek. The hike brought back some youthful memories. The place where as a ten year old youth I caught a huge brown trout in the opening minutes of Trout season. Our neighbor Charlie Phillips got my brother and I up way before sunup and drove us over to Dell Creek. After a short hike in, he put a night crawler on my hook, and told me that when the sun comes up I should float the worm down into the hole just below me. When I saw the sun arise through the trees I carefully dropped the worm into the creek. Within seconds the stillness of the dark hole exploded with the thrashing of the hungry trout. A few minutes later Charlie was standing by my side, holding the big fat trout beside my grin. Too dark for photos, but never too dark for my memory.

Today was a bit colder, and a bit whiter than that May morning many years ago, yet still I am happy to be wandering around this late December day. The hike is a short out and back. Along the way I make a path through the woods to try and get close to water. I don't really have the time or the energy to bushwhack my way to the lake, but I can easily manage a trip to the edge of Dell Creek.

After a short saunter along its banks, I turn to head back to the car and then to Madison. To my delight the winter sun sparkles on my face. A simple finish to a wondrous day in the Wisconsin winter.

Great Snow, Significant Progress, and the Joy of Elver Park

Had a fantastic morning. In fact, the last few days have been splendid: great weather, and even better conditions. Fast and shiny tracks on Thursday. Three inches of fresh snow throughout the day on Christmas Eve.  Skiing on top of Elver, through a snow shower, on the day before Christmas, makes for a good moment.

December 24, 10:00 am. Looking west high above Madison.

Elver Park was groomed this morning, and once again the trail was hard and quick. After taking yesterday off I decided to skate the 10 km course, to track my mileage, and hopefully to push the envelope a bit. Today I skied the course twice...about 22 km total...my longest ski of the year. I'm still not where I want to be physically; yet I also know its all about gradual progress. Today I was strong. Strong enough to ski about 13 miles...over 40% of the Birkie. And the best part is that I know I got more in me.

December 24: Standing above the Elver Park sledding hill.

I am so very fortunate to have Elver Park right out my back door. It is a place I have grown to love. A park that is an important part of my life. Expanding it to the winter season is long overdue. The park is over 225 acres and has about 17 km of skiing and hiking trails...most of them cut through a mature woodland forest. The hills of Elver are appropriate training ground for the hills of the Birkie Trail.  And not just during the winter months, but the dry-land training I did in Elver before the ski season provides me with the confidence that I can fight to the top of these hills. In both places the hilly terrain is long and persistent, and always challenging.

Fast Track!

Finally got back over to Elver Park this afternoon. The trails are in great shape. Monday night we got about 3" of snow, then a small sheen of ice, and then a warm front...temperatures at or above freezing. The trails warmed up, softened a bit, and were hard to ski on. Then last night the temperatures dropped into the high teens and today the high was about 27 degrees. The skiing was fantastic.

I hopped on the trails at about 4:00 and was delighted with the track. The trails had an icy sheen on them and they were fast. My wax was good and my technique held up. All told I spent about an hour out there. I felt good. Even felt I could have gone longer, but consciously held back as tomorrow I am looking to ski a bit further than the seven miles I skied today.

Today is my last day of work until January 3rd. Although the papers and lessons will need attending, I aim to hit the trails several times over the next ten days. Hope to chase the good snow a bit---maybe a day in Wausau, or a day near Plymouth---both areas have good trails and excellent snow cover. Take a lunch and some drink and make a day of it. Hopefully some pictures will make their way to the blog.

Random facts to observe:

Today my heart rate averaged 146 bpm and my maximum heart rate reached 166 bpm.

Last Sunday my average was 149 and my maximum was 169.

Don't know what it means but I am going to start paying closer attention.

The Motivation of Doubt (Part II)

The Birkie just got a lot scarier. I entered the ski season confident and excited. Now after two weekends of skiing, I am filled with trepidation and looking for a jolt of confidence. During the past several months I have worked hard to establish a level of fitness that will help me grind my way through the Birkie.  I don't expect or yearn for a good time...my only goal is to finish (in under five hours). Today I am feeling like I bit off too much...like this year I should have skied the Kortelopet and saved the Birkie for next year. Skiing is a completely different game. I know I am fit, I know that I can run for a long time without stopping. And yet with skiing I must stop and regather some energy. Skiing is hard. Harder than I thought. Although today I made progress.

Yesterday afternoon, in an attempt to work on my technique, I drove down to Blue Mound State Park, where The Mad Nordic Ski Club was offering free lessons to its members. It was a terrific experience. I was able to work in a group of four--one instructor and three students. Our instructor Jim spent about two hours with us and worked us through the two most fundamental strides--the V1 and the V2. He also showed us several drills that will help strengthen our stride and our muscle memory. I am basically a one legged skier. What I mean by this is that about 75% of my energy is expounded by striding and poling off my right ski.  Yesterday I learned how to strengthen my left side, and I learned how to V2. Both key strokes.

At Blue Mounds I learned I have no technique. That it isn't my fitness level holding me back, it's my extremely inefficient skating style. At this point my fitness is saving me. It's allowing me to muscle my way up the hills and through the trees. Yet today, at Odana Hills, I skied differently. I spent my entire hour and twelve minutes focusing on my hip transfer, my posture, my knee bend, and especially on holding together my V2 stroke. Each lap is 2.6 miles, and during each of my three laps I gained strength and confidence. I worked hard at staying committed to my ski. At times fatigue brought back my old habits. But today, I was able to think about hip placement...and ski placement...and good technique. When fatigue came, I fought it with better form and deeper breaths. 

By the end of the ski I felt tired, optimistic, and motivated. I learned that I need to ski often. And correctly. I got a reality check about how incredibly difficult this race is going to be. Yet I can also recognize that I have two months of good skiing in front of me. Once again, as I have told myself so many times, I need to trust my fitness.

Blizzard!

Digging Out: This morning after our first eight inches of snow.

Last night the Midwest got smacked with a good old-fashioned blizzard. Today the blizzard warning continues, although 30-40 mile an hour winds have replaced the snow. Madison got about 10-12 inches total, although underneath that snow lies about an inch of ice and water. Shoveling out today was a back-breaking endeavor as the snow was heavy and wet. Kind of reminds me of the California Concrete we used to ski on when I spent time in the Lake Tahoe-Kirkwood area. Fun stuff! Too bad its too cold to play outside today.

California Concrete hiding the deck stairs.

The storm totals throughout the Midwest are quite telling: 17" in Minneapolis; 22" in Eau Claire; 17" in Rice Lake; 14" in Wausau; and about 16" in Wisconsin Dells. Had it just been a few degrees colder yesterday afternoon Madison also could have been up around 20" to 22". Either way, this was quite the storm, and one that should put a nice base onto the ski trails.

Tonight however we are going to get some severe cold coming in behind the snow. Typical Wisconsin snow storm. Lots of snow, followed by horribly cold weather. We are expecting wind chills between 30 and 40 below tonight and into tomorrow morning. But I guess when you grow up around here you come to expect this. I am just happy we got some snow. Should guarantee some excellent skiing for the next couple of weeks.

Our white pine surviving yet another weather encounter.

Winter wonderland from the back yard!

The Ski Before the Storm

Finally the Elver Park ski trails are open. They are still a bit sketchy. Not much of a base yet, leaves and sticks all over the snow, and a few bare spots here and there. But it does not matter. My training has officially turned to the snow. Last Friday night we got two inches of snow, and then followed that up with another four on Thursday evening. Not enough for ideal conditions, but still enough to skate across the western edge of the park. I kept my new skis in the garage, and instead spent the morning on my rock skis.

It did not take long to realize that skiing is not running. Over the past several months I have gained a great deal of confidence in my fitness level. I have gotten to the point where there were very few runs that I felt I couldn't handle. The hills, the flats, the short runs or the long runs all ended with me feeling fatigued, yet still never questioning my stamina. This morning on my first hill I knew that the game had changed. So as I crested my first hill I knew that I needed to trust my fitness level. I needed to focus on my breath, on my stride, and on my strength. Slowly I felt better. Slowly I gained some stamina. And slowly I began to realize that I am indeed prepared for this journey. Sure I am not even close to being able to ski 50 km, and yet I am certain that when I get my new skis prepped, my strength, my stamina, and my skiing skills will begin to reveal itself.

And the good news is that tonight we are in the middle of a winter storm warning and another six to ten inches are expected. If the forecast is correct, we could have a nice base by tomorrow evening, my new Salomon sticks will be waxed and ready, and no more rock skis will be necessary. And the search for birkyness will move almost exclusively to the nordic ski tails.

As Fall Turns Toward Winter

90 days to the Birkie...

90 days of sweat...
90 days of fitness...
90 days of pain...
90 days of progress...
90 days of priorities...
90 days of joy...
90 days of discipline...
90 days of toughness
90 days of strength...

90 days of birkyness...

Sunday in the Park

Instead of taking my usual long Sunday run, I decided to head over to Elver Park to work on some dry-land conditioning with the Mad Norski Nordic ski club. For the month of November they are offering Sunday morning 90 minute hill and endurance training sessions at Elver's ski hill. I've been avoiding these workouts for a variety of reasons: not wanting to give up my long Sunday run, not wanting to leave Ezra at home, and probably just a little afraid to test myself.

But after two weeks of fear and trepidation, I finally made my way over to train with the fit folks. It was time to find our what kind of progress I had really made. It turned out to be a great idea, as this was an excellent 90 minute test of my endurance. We began with an easy warm-up, just running slowly and going through a series of quick plyometric like exercises. After loosening up we headed over to the hills. We split into two groups, and then made our way up and over a short and intense hill circuit...twice. These are hills I have run many times; however, on this day I was running with some very fit people, and I found myself pushing hard just to stay caught up. Overall though I was pretty happy with the results as I was able to stay in touch with the group, and even stay in front of a handful of runners throughout the four hills.

After the hill session we moved over to the shelter where our instructor put us through a series of "boot camp" like exercises. The idea behind boot camp is to use your own body weight, as well as some occasional dumbbells to push the limits of one's body. We slid and jumped upwards; we exploded from a squatting position and threw dumbbells as far as we could; we sat on a wall and passed weights back and forth to each other, and then lastly we completed some type of weird quick, but hard, reflex exercise. After these exercises we moved over to the hill where we were put through a series of short sprints up the hill. We started at :30, worked our way down to :10, and then back up to :30. Then just to add more misery to the morning, he had us carry a dumbbell as far up the hill as we could in :20. Then after setting it down he had us run past the dumbbell in :18.

The last part of the morning was spent working on our core strength. It was painfully awful. When the core exercises ended I collapsed to the ground, dripping with sweat, and gasping for my strength. I spent the rest of the day plastered to my couch, massaging my tight muscles. Yesterday throughout the school day my body got progressively more sore.  All day my body screamed with pain and soreness. Last night I took two Advil's and a hot bath, and yet still I complained my way around the house...truly acting like an old and broken down man. Yet still, even with all the misery and pain I put my body through, I am certain that I will return again next week to Mad Norski's Sunday in the Park.

Dancing in the Dark

On a couple of evenings a week, if one of my neighbors look out their back windows they might notice some strange activity coming from my backyard. If they look closely enough they just might see some silhouettes bouncing off the side of my house. And if they look even closer they will see someone bending and stretching and hopping across the grass. These shadows are a result of my current challenge: finding opportunities to exercise. I'm still running on the weekends. And during the first couple of weeks of November I have been fortunate enough to get in at least one weekday run, yet the past 10 days have been a struggle.

Part of the problem is that I picked up a middle school coaching job at the end of October. Before last basketball season I retired as my school's varsity girls basketball coach. After coaching at the high school level for 21 years and the last 14 as a varsity coach, I was ready for something else in my life. I haven't missed it much, and yet not having that extra money has been an adjustment for our family. Last year my athletic director needed some help for the boys middle school team. Being a good team player and knowing that we could use the money for the holidays, my wife and I figured I should coach. I enjoyed it. Low stress. Good pay. And the six-week season ends before Christmas. And now I am back for a second year.

This year however the coaching challenges my training schedule. So to compensate for my lack of time during the week, I am moving to the darkness of my backyard a couple of times a week. I have a series of stretches and sport-specific muscle building exercises I use. I am using a training video I found on the American Birkebeiner website. It's good stuff. And most importantly, the exercises can be completed in the darkness of night in about 30-45 minutes. Although these exercises don't help my cardiovascular much, they still keep me strong, and focused, and motivated.

There are two different videos that I dedicate most of my time, but the one I am including here is my favorite. Although my backyard does not have a hill, I still find these to be effective exercises on the flats. And obviously these exercises work well on the hills of Elver Park.

So as I work my way through the last few weeks of the basketball season I will continue to dedicate a bit of time every week to a little dancing in the dark.

Tonight I'll be dancing beneath a moon three days shy of full.

Heading North ...

First Significant Snow of the Season in Midwest

Hello, winter! The first significant snowfall of the season is making its move toward the Upper Midwest and it's targeting Iowa, Minnesota, and Wisconsin.

Yes, we're talking accumulating snow; the shoveling and plowing kind of snow! Excited? Yes I am.

Two to four inches expected (and hoped for) on the Birkie Trail. Minneapolis is expecting six to ten. Now this is a good start to the season. 

November Nuances

I can't blame the weather. Yesterday in the upper Midwest the temperature was close to 70. I can't blame daylight saving times. Running in the dark is not completely foreign to me...in fact sometimes it is kind of fun. I can't blame my daughter's tonsillectomy. She has regained her health and her energy and her zest for life. But for whatever reason, November training sessions are proving to be a challenge. I'm still getting them done, but now more than ever I need to prod myself out the door.

It appears I have hit a wall. I need snow. I need the cold. I know that sounds a bit crazy. And the rest of my family is protesting my own desires. But I'm ready to slap on the skis and kick my way around Elver. I'm ready for the stillness and serenity of snow covered cross-country ski trails. I am anxious to see what kind of fitness level I have reached. I remember clearly how difficult the hills were last January and February, but now that I have nine months of hill-training behind me, I want to see what kind of core I have built up.

November is kind of the tweener month. Unless one is a hard core cyclist, biking appears past its prime season. Running is still doable, but instead of wooded trails, too much of my running is on the streets. Swimming is out of the question as our membership is with an outdoor pool. Yesterday however, because of the warmer weather and the recent dry spell, I was able to get into Elver. It felt good. Ezra was psyched and we saw no one. The trees are now barren and the fallen leaves cover the trails. The late afternoon light keeps the woods in a prolonged glow, and the directional signs on the ski trails have replaced the disc golf signs. All signs point towards the ski season. Towards winter recreation!

And so I wait. I still run. I still lift weights. I have replaced my biking with sport-specific exercises. I now retreat to the darkness and lunge my way across the backyard. I hop in place. I work on getting low and exploding into an upright position. The fear of the Birkie's length keeps me motivated. Yet still, my psyche screams for snow.

Early Ski Race...

Saturday October 23rd:

The first ski race of the year takes place in Traverse City, MI. Now that looks fun!

They brought the ice shavings in from two local ski rinks and created this 70 meter loop. I guess it took about 15 seconds to ski around. In case you are wondering: Ross Williams beat Milan Baic in the finals.

A Good Omen Indeed!

Snow on the Birkie Trail and it's not even November!

Four Months ... and a Setback

Tonight we are hunkered down. It's too windy to venture anywhere. Yesterday we had 30 mph winds with gusts to 40 and 50. Today the winds are blowing consistently at 40 mph with gusts between 60 and 70. Its windy, winds like I've never seen before ... and there is no place to go. Carri and I are both off work tomorrow and Friday.  It's our annual late-October teachers' convention. Two non-contract days to do as we please. This year we are staying in Madison and are caring for Chloe. She had a tonsillectomy last Thursday and we are just trying to keep her comfortable. Lots of ice-cream, lots of love, and lots of movies. And I'm getting a bit stir-crazy. One can only take so much Spongebob.

I haven't run in a week. Between Chloe's surgery, a 36 hour stay at the hospital helping Chloe get hydrated, a horribly wet Sunday, and now the worst windstorm in over 60 years... I've been a bit sluggish. I lifted weights a couple of times and last night went out back to work on some sport specific lunges. It felt good. Tonight the winds are supposed to calm down, and tomorrow morning I'm looking forward to getting into Elver Park. Gotta make it happen. Wind or no wind.

As of yesterday I am four months out from the Birkie. After my run at Indian Lake I was feeling pumped and primed for the race. Feeling like I was making terrific gradual progress. Now after a week of inactivity, I am worried that I can't afford the unexpected time off. Hopefully the layoff won't set me back much. After the race my legs were feeling a bit tired and then last week the two runs were both struggles. Heavy legs mainly. I gotta believe that tomorrow they will feel a refreshed...and I'm certain I will be motivated.

And yet as I worry about having a set back, the daunting reality I face is that the Birkie is slowly creeping closer. The weather is becoming a bit more unpredictable, daylight is shrinking, and my opportunities for exercise are more limited than they were this summer. I know we are still a ways out from snow, and yet now I am beginning to dream about it a bit. I know that seems crazy to many, yet I also realize that my most important training lies on the nordic ski trails of Dane County. My initial goal was to build a base before the ski season so that I could spend December, January, and February working on my ski skills. I have definitely built the base, and now I ready to hit the trails and strengthen the form.

In the meantime I will continue to find opportunities for fitness, dream of snow, and sign up for another race: the Berby Derby, a local 10k run on Thanksgiving morning.

Ice Age Trail Misery

Saturday's Indian Lake Trail Run was simply brutal. Fun, but brutal no less. The race, organized by The Friends of Indian Lake, took place in one of my favorite places in Dane County. Indian Lake is a little used gem on the western edge of the driftless area. The small kettle lake sits in a small valley surrounded by wooded hills and is a part of Wisconsin's Ice Age Trail system. I anticipated a challenge, yet did not expect at all what I had to endure.

This 12 km race turned out to be incredibly difficult. After all the hill training I did at Elver I figured I would be ready. Little did I know that these trails would make Elver seem flat and easy.

The race began with us running up a small incline. Then within a half mile the course turned to the left and headed straight uphill. At this point the runners were still bunched up and there wasn't much room to operate. I tried to hold steady, yet runners all around me were gasping for breath, bitching about the hill, and hogging the middle of the trail. Still feeling strong and feeling prepared by Elver I looked for opportunities to bounce by the slow ones. It felt good to launch myself up the hill and past the struggling runners. Then after a few hundred yards more we turned down the hill and headed back towards the lake and the flats. We followed the flat lake-side trail around the lake to the western shore and then headed off into the prairie. All total we had about three miles of flat running.

But the flats were only a momentary relief as at about the four mile mark we went back into the hills. After being passed by many runners on the flats, I was again able to make up some ground during the elevation gains. I kept working, kept breathing, kept striding, kept my confidence and eventually made my way to the top.

Yet the hills never stopped. At each turn they seemed to go higher. Occasionally we would get a small little downhill sprint, only to find ourselves climbing once again. The trails were made even more challenging because of all the leaves on the path. Several times throughout the run I tripped on an exposed root running atop the ground. On the downhills I would need to simply prance gingerly, trying not to trip and fall. Yet still I continued and still I slowly began to pass more people.

After about 63 or 64 minutes of running we passed the sign that said 1k remaining. The small pack I was running with all picked up the pace. Each of us appeared to find a new step. We were running down a gradual downhill, we were running back towards the lake, and an easy stroll to the finish was all we had left.

And then we saw it. As we left the woods and headed through a small gap that led towards a treeless prairie, I saw runners not heading towards the lake, but instead heading up yet another hill. As I got closer I noticed that the runners were switching back twice. Restocking my energy I climbed towards the first switchback. Upon arrival I realized that the trail was replaced by stairs, and that those stairs eventually turned again, this time into a tiny little trail that cut straight up the hill. Brutal. So close to the finish and yet so cruel. They saved the worst hill for last.

 Yet eventually I made it to the top, and then back down again, and then around the parking lot and to the finish. My body beaten, my legs exhausted, yet my goal met: 7.5 miles in 1:13:03 (a 9:46 pace). Not bad for an old guy. When the results were posted I learned that I came in 111 out of 184 and 16 out of 20 for the 50 and older crowd. A beautiful run on a beautiful day on a beautiful trail. Beaten but happy. Just another day closer to the birkie!

Doing Hard Things!

I have now come to realize that over the years, as I let my body soften, I also let my mind soften. Sure I kept my mind active. Read a lot. Wrote a bit. Worked hard in the classroom. Prepared practices and game plans. Went on a few hikes. But over all I never really challenged myself to have to fight through things. At least not physical things.

Now during my seventh month of training it has become so very obvious that a tough mind is critical to doing hard things. Back in March, as soon as I got fatigued, I would back off, or walk, or even head back home. Now when I get tired, I am confident that I can fight through the pain. When my heart rate jumps, I focus on my breathing. When a steep hill slaps me in the face, I concentrate hard on my form (and of course my breathing). At the end of a long run, and my legs grow weary and heavy, I simply push all pain out of my thoughts and focus on staying strong ... on staying in the moment. It works! Now when I run I am empowered at the amount of pain and misery I can fight through. It has been so very long since I have felt this fit, not just the physical end of fitness, but also the mental end.

Besides being mentally fit when I run, I have also noticed that my overall focus level is as strong as I can remember. Day to day I feel less fatigue. My energy level appears to run much deeper than even just a few months ago. My lesson plans are sharper; my mind is more aware, and active and creative. Even after long runs I maintain the ability to come home and finish projects. I do admit that I still can't keep up with my six year old, but the reality is that very few of her friends can keep up with her either.

So as I move into these last few months of training I realize that I must continue to push the envelope. I must continue to put myself in places where I must fight to finish. I must seek discomfort and pain, and then center my attention to the other side. On February 26th, during my 50 km jaunt, I know that it will not simply be my physical stamina that will get me through. Just as important and just as crucial will be my mental stamina.

With fitness comes endurance, and with endurance comes pain. With pain comes pleasure, and when I feel the pleasure of misery ... then it is assured that my mental state is strong and sturdy!

Short, Sweet, and Fast

Took a break on a long run tonight. Because of a prior commitment I am not home long enough to take a long leisurely run through Elver Park. And since Thursday is a night in which I schedule a run, I knew I couldn't simply dismiss it. So I grabbed Ezra and took the quick 2.1 mile dash through Greentree Park. Beautiful night! Felt great! And kicked it the whole way!

New Record: 2.1 miles in 17:35.

Getting Faster...

Sterling September

When I started back to school I was concerned that finding time to work out was going to be a challenge. It appears I was wrong. Upon the advice of my wife I began to schedule runs into our calendar. Every Tuesday and every Thursday I would come home from school, grab Ezra, and head to Elver Park for a five or six mile run. On Saturdays I would go for a short run, mainly to loosen up, and then on Sunday I would leave the dog home and head to the trails for a long, slow and methodical run--twice going as far as 9 miles. It's been a great month.

On September 19th I also switched things up and ran in an organized run at Elver Park. Besides being a fund raiser for pancreatic cancer, it was also an opportunity for me to test my fitness level. Since it was at Elver, I was obviously comfortable with the trails and the hills. Probably my favorite part about the run was that each mile was marked--something I normally only guess at. So on this day, as I came over the first big hill I reached the first mile marker in about 9:40.  Usually my first mile is the slowest, and often coming in at about 10:00. I was happy ... yet worried that I was going to fast. My other concern was that my heart monitor was registering my heart rate at about 155 per minute...way above normal. My initial thought was to back off on the pace, yet the reality is that I was feeling great.

I hit the two mile mark in less than 19:30, my heart rate still running above 150, and still feeling great. Just before the two mile mark I really hit my stride, found a partner to run with, and spent the last miles flying through the course ... all the while having a conversation with a fellow runner. I finished the five mile run in 46:15 ... a 9:15 pace, far exceeding my expectations. When the results came out I learned that I finished 39th out of 137; 27th out of 57 males; and amazingly in 2nd place for the old guys (50 and older): Obviously a weak field of runners.

Fired up about how well things went, I came home and immediately signed up for a 12 km race at Indian Lake County Park (on October 16th). That 7.5 mile trail run will take place in one of the more beautiful parks in Dane County.

On Thursday September finished much like it began...me running through Elver with the dog at my side. The difference is I finished with my biggest month yet ... 75 miles...and a great deal of confidence in my fitness level, and in my ability to finish the Birkie.

Observations of Six + Months of Training

After six months of training, and with less than six months to go before the Birkie, it is time to reflect upon this long journey.

• Training seldom goes as planned: whether a pulled hamstring, an innocent bike crash, or a five-day flu bug in the middle of August, the training schedule has been anything but seamless.

• Gradual progress is real: During my first run, way back in March, I struggled my way though 2.1 miles...walking more than I ran. Today I was out for an hour and twenty three minutes, fought my way up several killer hills, and never lost my stride.

• Ezra is a top-notch running companion: although she eliminates too much, although she sometimes drags a bit going up hills, and although she is too easily destracted by the rabbits and turkeys, this dog is always up for a run. Her perky ears, her wagging tail, and a relentless spirit always push my motivation and desire.

• Less than six months to go and my trepidation for the Birkie remains high. I am in terrific shape, stronger than I have felt since the late 90's, and yet still the 50 km race seems incredibly daunting.

• Running is a great addiction!

• My strength training must improve: I do lift weights, but I must improve my consistency. Push-ups, dumb-bell work, planks, and other core work are all going to help get me over the difficult hills on the Birkie trails.

Heat, Humidity, and Distance

Like much of the country, Wisconsin is right smack in the middle of a heat wave. Today the predictions have us reaching at least 92 with a heat index upwards of 105. Too hot to do much of anything, except maybe a soak in the pool.

But when I started this training I vowed to not let weather discourage me. In the past I have always been a fair-weather athlete, and living in Wisconsin --and its variety of cold, snow, ice, rain, and heat-- I always had plenty of excuses to avoid physical activity. So today I arose early and was in Elver Park before 6:00 am. No excuses!

The run started slowly as I felt sluggish and sticky. By the time I hit the woods and the shade of Elver I was feeling a little better. I followed my usual six mile route--six hills and very little concrete--always a pleasant run. Ezra was also handling the heat well and was specifically enjoying running her snout through the dew-filled grass. Knowing that the rest of the day would find me avoiding the heat I decided to push the envelope a bit. Since I have been wanting to increase my distance, and since I was feeling pretty strong and fresh, I decided to take the long way home.

With the dog still looking fresh and happy I took the challenge. Instead of turning over towards my neighborhood streets I decided to head back down the hill one more time, cross Gammon Road, and make my way home through Greentree Park. I knew this detour would add about two miles to the run. As I left the shade of Elver and hit the sunny pavement of Greentree I suddenly knew that it was as hot as advertised. Yet still I stayed focused on my breathing and my stride.

I could tell Ezra was hot and thirsty, yet still the bounce in her step kept me motivated. If she could handle eight miles, and if she could fight through her thirst and this heat, certainly I could. And so, slowly and methodically Ezra and I made our way home--completing eight miles in one hour and 11 minutes.

Confirmation Letter: I'm In

I don't know whether to be scared, or excited, but it is now official and there is no looking back. The American Birkebeiner association has my money and I have my wave placement.

The postcard tells me I am assigned to Wave 8.

This means that an estimated 6,000 skiers will take off before me. Together those 6,000 skiers will chop, grind, and destroy any good snow in front of me...but it also means that only about 1,000 skiers will start behind me. The pessimist in me says that only about 1,000 skiers need to pass me in order for me to finish last (my greatest fear), and the optimist says I will have a very good chance of passing more people than pass me and leading towards a possible top 5800 finish.

The Birkebeiner: An American Adventure?

Last week I came across a National Geographic Adventure Magazine that I bought in the spring of 2009. I assume I bought it because it lists the top 50 American Adventures. First on the list is biking the Continental Divide Trail, next up is kayaking across Yellowstone Lake to the Thorofare region, then comes rowing down the Grand Canyon, and climbing Mount Ranier. Adventure after enticing adventure is described. Makes for a nice life list ... especially if one is young and fit. Surprisingly, #14 on the list says "Ski the Birkebeiner." Although I have never really considered my goal to ski the Birkie as an adventure, apparently the editors of this magazine disagree:

"When 7,000 cross-country skiers convene at the start of the Birkie, the largest, most vaunted ski race in the country, it's a maelstrom of adrenaline, camaraderie, knit caps, and Northwoods spectacle. Rank amateurs go toe to toe with world's elite to gun for a personal best or a piece of the $20,000 purse. The 50K course is gorgeous anytime, but the race is worth planning your life around."

As I began training for the race I looked at the whole process as something more than just a future ski race. My goal was to use the training to prepare myself for the rest of my life and my future adventures. The words "the race is worth planning your life around" spoke to me and are exactly why I am putting my body through a 12 month "rehabilitation process."

Since undergoing this assault on my body I have come to realize that all of my runs, my bike rides, my swims, my hikes, and even my walks with the dog are all subtly preparing my for a trip down into the Grand Canyon, or to the top of Half Dome, or maybe even to a long paddle in and around Prince William Sound.

Besides the almost daily specific training runs and rides, I have also spent several days simply playing. My wife and I spent a morning mountain biking through the Chequamegan National Forest. I kayaked the Turtle River, hiked in the Porcupine Mountains, and biked through the trails of the Northern Highland-American Legion Forest. At home, nearly everyday, instead of driving, I am biking to the pool, or the fish market, or the movies. For much of the summer I have put my car away and instead am trying to use my bicycle to run simple errands.

When I started this adventure my dream felt big, maybe even a bit undoable; but now, over 500 miles later I am starting to understand the power of birkyness.

Birkyness: Game On

I must confess, as June came to end I was starting to doubt my ability to complete the Birkie. Although I had worked myself into decent shape, skiing 50 kilometers seemed a bit of a stretch for a soft, old guy. School work, child care, poor weather, and an overall lack of endurance had all appeared to catch up on me. But I wasn't yet ready to give up.

I knew that July was an important month in my quest for birkyness. With summer vacation approaching the halfway point, July appeared to be a make it or break it month.

Since March I have tracked every mile I have run, biked, or hiked. It was fun to write down and inspiring to add up, but still, nowhere was I seeing a five hour ski in my future...even if it was still eight months away. Slowly I started committing to longer runs, to more challenging bike rides. I honored my rest days, but began to push harder in my workouts.

As I headed into the last week of July I added up the miles. I knew I had stayed diligent, and was feeling quite strong, still I was surprised at the distances my math revealed. On Friday I went for an 18 mile bike ride...bringing me to 203 miles for the month. On Saturday morning, the last day of July, I went on a four mile run, pushing my monthly total to 62.4 miles. Never before had I completed this many miles. Never before in my adult life have I felt this strong and this fit.

I am so confident in fact that last week I sent in my $80 (nonrefundable) registration fee.

The birkie is on...

Ode to the Dairy Farmer

The climate, soil, and geography combine to make Dane County home to some of the most fertile farm land in the country. A tour through the surrounding country roads finds dairy farms dispersed throughout the valleys. Although much of the original farm land surrounding Madison has been eaten up by the developers, the lasting result of these old farms is an abundance of well-paved county roads. Because of the influence of an active biking community, many of these old country roads have added bicycle lanes, far from the busy streets of Madison. Thus bicycle touring is assessable to most Dane County residents. From my house I can be away from city traffic and cruising the country roads within minutes.

Yesterday I left early in the morning hoping to finish my longest ride of the year. The loop is about 28 miles. I knew the mileage wouldn't be a problem as I have been riding 22 miles consistently, but the numerous hills would be a challenge.

The climbs begin before I even leave Madison. Just west of home is the Channel 3 hill. It runs up the backside of Elver Park and quickly throws bikers out to the western farmlands of Dane County. After getting around Elver the climbs and descents stack up one after the other. During the climbs I average about seven miles per hour, and during the downhills I sometimes reach speeds over 30 mph. It's misery, and then its ecstasy.

About four climbs and six miles later, I find myself at the top of a wide ridge. Looking west from the ridge are the rolling hills of Dane County and the eastern edge of the Driftless Area. It's stunning. And it sits right out my backdoor. The Driftless Area is the remnants of the last ice age. When the glaciers retreated, southwestern Wisconsin was left littered with woods, water, and rolling hills.

After a short ride along the ridge the road drops down towards the historic Riley Tavern. Here I am able to enjoy the flats for several miles, and to regather some strength before the climb to Mt. Horeb. Surprisingly the climb is very doable. Although at times I can feel the lactic acid build-up in my quads, I am still able to fight to the top of the hills, and to a visual sighting of the Mt. Horeb water tower. My return to Madison takes a slightly different route, although no less hilly.

When I return to Madison and get off my bike I am whipped. The legs are wobbly and my energy is zapped. Still I feel good. Today's ride totaled 28.3 miles, 1.7 miles less than the Birkie. This thought puts things into perspective. I am getting stronger, feeling more fit, and am proud of how consistent I have remained.

Yet the obvious truth remains: biking 28 miles is not nearly as difficult as skiing 30 miles. Today took two hours, and my February ski will take close to five. Today 50 km feels a long way off. And yet still so enticing. I just have to believe that in seven months I will be ready.

Gradual progress.

Set Back? At Least I Think it Was!

Trying to stay on a set routine, sort of a scheduled work out, is challenging. Too often, life just gets in the way. After a sketchy June, July had started well for me. Through the first five days I logged 8.5 miles on the trails, pedaled over 50 miles on the highways, and even swam about 500 yards. Tuesday (the 6th) was a scheduled rest day. I was feeling good, healthy, strong. I honored the rest day knowing I was ready to pick up the distance and stay out for as long as possible. Starting Wednesday my workouts were going to increase in duration and intensity.

Because rain was in the forecast, I knew squeezing a dry workout in was going to be difficult. Didn't matter. At some point I was going to hit the streets. However during one storm I decided to stretch the muscles and lift a few dumbbells. Nothing big. Just trying to maintain strength and to somehow find flexibility in this crickety body. After stretching I completed two sets of lunges and still felt strong. Casually I tried a traditional squat. Instant pain shuttered up the back of both legs. My hamstring appeared to fold up into my glut. It felt awful. I was certain it was devastating.

I immediately sat on the couch. My daughter brought me an ice pack. I iced it and massaged it, and then slowly started putting weight on it. Within an hour I did some slow, mindful stretches. I was beginning to feel as if it wasn't as bad as I thought. Later in the day I had to put some local basketball players through a workout. Skills and drills work! Every week I am demonstrating hard and digging low. Today I was worried my legs might not hold. I took a hot bath, massaged the legs a bit more, and walked gingerly around the gym. The hamstrings held.

After dinner I took my daughter to the pool, avoided the deep end, and spent about an hour walking around in the shallows. Frolicking in the pool appeared to be good for the hamies. I then spent the rest of the week babying my legs and avoiding anything athletic. Then on Friday I took the dog around the neighborhood (the big loop), and biked back and forth to the pool with Chloe (twice). By the end of the day my legs felt solid.

Today I ran through the hills of Elver Park...ran for an over an hour. I felt strong and healthy. And besides having no problem with my hamstrings, for the first time in over a month...my knees aren't sore.

Makes one wonder if rest (and injury) can make one stronger!

Summer Has Arrived...Finally

Over the last five to six weeks of the school year I was finding it difficult to teach, train, and write. Something had to give...Finishing up a school year is always challenging. We rush to get through the curriculum; We agonize over essays that must be graded; And we continue to try and motivate disinterested students. Even the best, most conscientious students struggle to stay focused. And as teachers we simply put in long hours trying finish the year with positive results.

This year my task became even more challenging by my pursuit of the American Birkebeiner--by my seemingly endless training. So many times over the past few weeks I wanted to sit and write, but each time I tried I could only stare helplessly at the screen. I couldn't justify writing when I had so much school work to do.

So today I give a quick summary of the past few weeks and a pledge to share thoughts and training itineraries over the next few months:

May started grandly as I ran over 20 miles the first week (my best week to date). Although I only finished the month with 50.5 miles, I added the bicycle to the weekly routine, pushing the monthly miles to just over 90. The Madison area is filled with terrific biking, and as the weather warmed I became more drawn to biking. It's a great change-up, and more importantly biking is good for the quads, which must be strong for the race.

School ended on June 10th and since then I have been active everyday (except Sunday). On Sunday we travelled to Blueberry Lake to spend the week here. Nothing to do except enjoy the lake and the woods. The kids sleep in, my wife reads, and I run through the woods with Ezra.

On Monday morning I began the week by running around the lake. It is about a six mile run, flat and quiet. A pretty simple run. I saw more wildlife than people, and simply enjoyed an hour's escape in the woods.

And now that summer is here, most of my mornings will be filled with sweat and toil!

My Year of Living Stenuously

When I first started this training venture Allan Stellar over at 365 Walks! asked if I had read Bill McKibben's Long Distance: Testing the Limits of Body and Spirit in a Year of Living Strenuously. McKibben's book documents his year long commitment to train as an elite cross-country ski racer. It is an interesting book, one that I enjoyed, and one I could obviously connect with.

However, besides the clear reality that McKibben started thin and fit, and I started soft and chubby, there are many more important logistical differences between McKibben's year of living strenuously and my year of living strenuously.

• McKibben was 37 years old when his training began; I am 50 (enough said).

• McKibben began his training during a time in which he already spent many winter days skiing in the woods, often travelling as far as 20 km. This last winter I made it 10 km once, and throughout that ski always felt as if I were on the edge of physical collapse.

• McKibben appears to have taken a year off in order to dedicate himself to training like an elite athlete; for me, taking a year off is not even a remote pipedream. I must work to provide, so my training must happen in conjunction with my job. However, since I do teach I am only a few weeks away from being able to spend much of my early mornings dedicated to living strenuously.

• McKibben trained all year with a world class cross-country ski and fitness trainer. His trainer developed a training schedule for him and stayed after him throughout the year to make certain he stayed on task. I am reading lots of books, tracking my training, and trying to figure out my own amateurish schedule.

• Early in his year of living strenuously McKibben worked with an Olympic trainer in Lake Placid. He was placed on a treadmill, hooked up to lots of monitors and machines, and had his VO2 max tested. I test my VO2 max by seeing how many times and how fast I can run up the hill without collapsing. And more to the point...I am not even certain what the hell VO2 max means.
  

• During the middle of summer, when heat and rain are prevalent over cold and snow, McKibben flew to Australia to find snow and cross-country ski racing. Not gonna happen here...my training will consist of dry-land sweating and grinding.

• Around Thanksgiving he flew to a cross-country training camp near Yellowstone National Park in order to spend a week working on his technique and to try and get an early start on his skiing legs. Nope, that's not gonna happen either...I have neither the money nor the time to pull something as grandious as this.

• McKibben eventually skied the Norwegian Birkebeiner, a 58 kilometer race in Lillehammer, Norway; I will ski the American Birkebeiner, a 50 kilometer race in Hayward, WI (about five hours from my front door).

• As McKibben's level of fitness increased, his goal evolved into finishing within the top half of his age group (which he did). My goal will always be to simply finish the damn race and then to cherish a pint or two (which I will).
  

And yet with all this said I enjoyed McKibben's yarn. It was especially interesting to read within the first couple of months of my own training. He is honest, funny, self-deprecating, and remains fairly upbeat, even when an aggressive form of brain cancer prematurely takes his father's life. It is a book I am sure I will revisit often over the next several months. And in the meantime, I must go train.

Gradual Progress: Proof

On March 17th, about three weeks after I announced my intent to pursue the American Birkebeiner, I weighed in at 199.5 pounds. I am not a huge guy, and after losing some pounds the previous year my weight had increased (much) higher than I was comfortable with. Since reaching a high of 207 pounds in June of 2008, I vowed to never get back into the 200 pound range again. The weight gain frustrated me, because I was feeling like I was in decent shape. I was running or walking nearly everyday and was trying to watch what I ate. I was in training, and yet it didn't seem to matter as my weight slowly ticked north.

So on March 17th I vowed to change my lifestyle...mainly my eating and drinking habits. No more Coca-Cola, no more huge glasses of milk, no more late night snacks, no sugar packed cookies. Combined with my running, I slowly started taking off the pounds. My belt moved to the next hole, and my runs slowly gained length and elevation. Three times in the past week I ran my four hill Elver Park loop, each time getting just a little bit faster. The loop is about 5 miles and it is challenging. I also found a website that allows me very easily to log my eating habits. It's working. This morning I weighed in at 189 pounds. Every week I am feeling more fit. And lighter. And gaining confidence that I will indeed ski the Birkie next February.

Healthy Choice: Guinness Stout

Two summers ago I was sitting in a brew pub in Granby, Colorado with some buddies. We had spent the day in Rocky Mountain National Park fishing the headwaters of the Colorado. We were spent. The fishing was terrific, but we hadn't brought enough food or water, and the rain and the mountain thunder chased us around all afternoon. We were enjoying the food, the local beers, and the chatter of the locals.

I was devouring an outrageously large cheese burger and polishing off a pint of the local porter when the bartender asked if I wanted another. I told her that although I would love another porter, I didn't think I could afford the calories. She then suggested, that if I wanted another dark beer I should try their stout, as stout beer has fewer calories than most other (non-light) domestic beers. Not believing that a stout could actually function as a healthy choice, but not wanting to discredit her advice, I ordered one. Then after returning to Madison, I got online and learned that Guinness Stout has only 125 calories. Sometimes 15, 30, and even 50 fewer than other beers. By god she was right! And then I toasted a Guinness to the knowledge and wisdom of my bartender.

I tell this story because recently I have been living a bit too cleanly for my own good. Since I started this birkyness training, officially about two months ago, I have watched closely what I eat and have only had a couple of beers and a few glasses of wine. My wife recently showed me LIVESTRONG.com, a website that promotes a healthy and active lifestyle, and more importantly allows me to track everything I put into my body. Basically it tells me how many calories I can consume in a day (2074), subtracts the calories I digest, and adds the calories I burn. Theoretically if I consume less than my allowed intake, I lose weight.

Last night we grilled up some fresh steelhead, complimenting it with sweet potatoes and asparagus. Knowing that I had two active days in a row, knowing I had watched my calorie intake all day, I went to livestrong, and typed in Guinness. There was the beautiful number: 125 calories. I poured a glass, admired its bold texture, and toasted to healthy choices. And then later, after dinner, by the fire pit, I toasted another. Calories be damned! The Birkie is still ten months away!

Healing Hills

Tough week! Seemed to spend most of my week fighting a lack of patience. Stuck inside in warm weather? Squirrelly sophomores? Sedentary Seniors? They all chipped in, but my irritation, my orneriness, my crabbiness came mostly from the amount of hours I had to work, and the lack of true exercise I got. Yesterday (Friday), I came home from work, put on the shoes and shorts, and went deep into Elver. The run was quiet...and healing. Ran up several hills, kept the breathing under control, and finished stronger than I started.

Throughout the run I had to face four challenging hills. The cool thing is that they appear in a progressively more difficult manner. The first one is a quick jaunt up the edge of the disc golf course. It finishes beneath a canopy of red pines. When no one is around, it is my favorite place in Elver. The second hill is one that climbs, straightens, and then climbs again. From here the trail drops gradually, for about 300 yards. It's a great stretch in which to recover, because at the end of the decline the trail turns back into the hill and winds its way back up for about half a mile. I hated this hill during the ski season, but today it seemed relatively easy. Then after my down hill recovery I had to face the most challenging hill at Elver...the (sledding) hill. The climb went pretty well. Got the heart rate way up, kept my form (until the very top) and was able to recover without walking (or talking). Gradual progress!

All told, when I was done I had put in my longest run of the year...about 4.5 miles, and successfully climbed four hills. Getting stronger! Feeling more fit!

It's fun...when I have days like yesterday.

Not a Problem Here!

So there are actually competitive recreational joggers out there. It seems that these people, almost exclusively males, actually pay attention to those around them, and will do everything in their aerobic abilities to not be beaten ... on a training run! If someone passes them on the left, they speed up and try to fight them off. If they see someone near their own age and fitness level a short ways in front of them they will pick up the pace and try to reel them in.

Truly, I understand this mentality while running in an organized race, but is it really necessary to win while on a jog through the neighborhood. Can't we do one thing in our life that isn't dependent upon beating the other guy. In fact aren't competitive recreational joggers sort of an oxymoron.

No reason to ever label me as a competitive recreational jogger. I can proudly announce that when I run, I am only focused on moving forward. I want to make it back to the house, not beat the 48 year old stranger 100 yards in front of me. I want the heart to continue to beat long after the run, not falter in a dead sprint down Frisch Road.

I run only to beat myself, and when one runs as slowly and methodically as I do, finishing is reward enough.

The Hill

Today I changed up my routine. I jogged very slowly to the edge of Elver's sledding hill. It is notoriously steep. Endurance athletes, Badger athletes, and pedestrian athletes all ramble up and down its face. Seldom is the hill not it use.


After stretching for a bit I attacked the hill. I concentrated on my posture, my foot placement, and my breathing...all the way to the top. Then I turned and walked slowly back to the bottom. On the second run I still felt pretty good, until the final few paces. Each run up the hill became progressively more difficult, and each time I lost my form, my foot placement, and my breath. I stopped at six.

Painful as it was, I very much enjoyed the workout. The challenge is as much in the head as it is in the physical pain. Continuing to run effectively, despite the lack of oxygen, must become a regular part of my training.

The Motivation of Doubt

I am beginning to believe that the most difficult aspect of this training life is simply the mental reality. The Birkie is still 10.5 months away. Intellectually this still feels like a long way away. Physically and emotionally however I have moments of anxiety as I am certain that I need to train harder. I know that at this current pace I will never be ready to ski 5o kms, even if the race isn't until next February. Constantly I fight to push those doubts away. Instead I strap on my shoes and simply go for a run, or a bike, or a hike.

The irony is that I feel stronger and more fit than I have been in at least a decade, yet my lack of necessary endurance allows doubt to slip into my psyche. I understand the idea of gradual progress; I understand that each week I must add just a bit more distance; I also understand that when school ends in June I will be fortunate enough to start most days with a two-three hour commitment to myself. However those understandings do not help me eliminate the doubts crawling around inside.

Tomorrow is my last day of spring break. The week off has allowed to me to get in some good workouts. And some consistent workouts. Today I ran four miles. I transitioned well both into and out of the run. I did pushups, situps, a core workout and even threw around some weights for awhile. I had eggs and bacon for breakfast, greens and vegetables for lunch, and a healthy dinner with my wife last night. Obviously a pleasing day. Obviously a day where I gained strength and progress.

But still, my doubts and fears of next February always hang on the edge of my mind.

Ramblin' Thru Rain

We awoke to a fine spring storm. Thunder, lightning, and rain made for a lazy morning. I read a bit, finally installed the shelf in my closet that I have put off for months, yet still I was feeling antsy.

After running for three consecutive days, my legs were feeling a bit heavy. I didn't really want to run, and since the stormy weather had turned to a steady drizzle, biking really wasn't an option. But my body was craving exercise. A clue that tells me I am getting stronger and more fit. A fit body seeks fitness, I suppose. Last summer, when I first started running I had trouble running back to back days. My legs would ache and they would demand rest! But I learned on those off days that a long slow walk with Ezra could keep the body primed and the blood pumping.

So I put on my running shoes, slipped on my rain jacket, grabbed Ezra, and went for a nice ramble through an early spring rain. An awesome hour! A year ago I would have used a little rain as an excuse to stay put. Today I found great satisfaction!

Trying to stay off of trails, I wandered the neighborhood sidewalks to the bike bath. Slowly I made my way towards Elver Park. My initial plan was to stay only on the sidewalks thru Elver; then eventually I would climb the hill towards Channel 3 and return home thru those residential neighborhoods. But as I scooted along the maintained bike trail the wooded trails beckoned me. I knew it would be wet, certainly even muddy in some places, but I needed to be in the woods. As I train for the Birkie I am always cognizant of the fact that the Birkie Trail is 31 miles of hills. Little of the race will be flat. Therefore as I get in my workouts I never waste the opportunity that a hill provides. And I knew that immediately to my left stood one of Elver's many notorious climbs. I stepped off and climbed the hill. Ezra, just like the good sled dog she wishes she could be, tries to pull me up the path. But even she tires! Slowly and methodically I jog to the top. Too winded to speak. I stop running, but turn and continue walking east--towards home. When I break the clearing and am standing atop the highest point on Madison's West Side I can now feel the rain hitting my face. I stop to catch my breath, to look over the rooftops, and to enjoy the rain upon my face. A low cloud cover, a tall hill, and rain... Simply mesmerizing!

Running the hill has rejuvenated me...and the rain has washed away my sore muscles! Or at least my thoughts of sore muscles!

Eating My Age...

Slowly I am getting stronger. This morning Ezra and I ran almost three miles. Felt pretty good...yet certainly mindful of the fact that running with Ezra gets me a few "elimination breaks" along the way. Still I'm encouraged. I tweaked my hamstring on Tuesday afternoon, so instead of running, I went for a couple of short bike rides. Today I felt fresh and strong. Seems like an endorsement for cross-training.

I am noticing that this quest for Birkyness is creeping ever so slowly into other aspects of my life. Skiing the Birkie is going to be hard enough, doing it 15 to 20 lbs overweight is clear insanity. Therefore I am not just trying to improve my cardiovascular; I am also trying to lose weight. But my weight loss is not a diet plan, it is instead a conscious effort to eat better, to be more mindful of what I put in my body, and to burn more calories than I take in. Simple right?

In trying to honor this life style change I am currently eating lots of vegetables, beans, fruits, and salads, and then 4-5 times a week eating (and enjoying) some type of meat or fish. In the short time I am trying to avoid breads and pastas, and I am hoping to permanently reduce my cheese and sugars intake. My love affair with cheese and dairy, coupled with my sweet tooth, have always challenged every conceivable food pyramid. No more Snickers bars, no more late night ice-cream, no more Coke-Cola's after work ... no more eating like I'm an 18 yo metabolic machine. Now I am trying to eat closer to the earth, trying to spend time in the kitchen preparing healthy meals, trying to get more energy out of what I put into my body. Wish me luck!

Pain-Free Running

My most immediate goal is now only twenty eight days away. On Saturday April 24th I will run in the Crazylegs Classic. It's a great race and should be a lot of fun. I ran in it once before, probably about ten years ago, back when I was in a lot better shape than I am now. It starts on the Capital Square, circles the Capital, and then heads down State Street. After running up Observatory Drive, the course winds along the Lake Mendota shoreline, finishing five miles later in the middle of Camp Randall Stadium.

A week ago five miles seemed a long way off. However, after running four times this week, I feel much better about the Crazylegs. Slowly I am making progress. Yesterday I ran 2.1 miles, the day after I had run three. It has been a long time since I have been able to run on consecutive days, and the first time I ran three miles since last fall. After a cold Wisconsin winter I am a little heavy, about eight pounds more than I was on the last weekend in September. The extra weight makes running a bit challenging. But gradual progress is being made, in both the running and the weight loss.

The most promising aspect of my last two runs however is that I ran pain free. For years I have struggled with shin splints, since high school actually. Usually it's only a problem in my right shin, but still when it is bad, running is not an option. Recently, during my runs I have stayed mentally focused on my stride and my foot placement. No longer am I lifting off my toes, but am instead trying to be mindful about landing on my mid-foot and trying to lift my foot by bending at the knee. I am trying to stride horizontally rather than vertically. Flowing, not bouncing. It's encouraging. I am at the point now where I believe I can add some mileage to my run, and that all starts with healthy shins.

The Center Must Hold

My training has taken an early detour. Still running, got the bike tuned up, and seem to be getting outside everyday. But I am actually going at this fitness thing quite slowly, with the sole purpose of creating a strong foundation now, in order to gain strength and stamina later.

The more I read ChiRunning the more intrigued I become. At this point, when I run my shins still hurt, and just as Dreyer predicted, my stamina is actually getting worse. Currently my runs are a slow 30 minutes. Intentionally and pragmatically. I am not worried about speed or distance...only my posture. As I type this entry I sit with my belly pulled in, my collarbone stretched high, and my pelvis set into its proper place (Never really realized the pelvis had a proper place). More importantly, I run (or at least I try) holding my column straight. Constantly I check the position of my posture, the lean of my gait, and the manner in which I lift my feet. It's tiring. It's hard to stay focused. And yet I love the way this running philosophy forces me to stay tuned into my body. The way it encourages me to let my spine and my abdomensto do the work. On my last couple runs I have hit an effortless stride for several minutes. Just haven't been able to sustain it. Good runs are coming! Just gotta stay focused.

Yet as I wait for those good runs to return I am working to change my stride. I am trying to bounce, not plod around the streets. I am trying to land on the balls of my feet and then pick them up, not land, roll and push off my tippy-toes. Leaving the ground from your toes is bad! So I am told. My arms and legs should follow the center of my body. The center does the work...the arms and legs just move along beside it. Build the core, strengthen the center, find the true power in the body. It's really that simple.

In the meantime, I continue to get outside every day, and I continue to push for more strength and stamina. It's a long journey!

Effortless, Injury-Free Running: If It Works, I'm Buying It!

Over the past week it has become obvious that our days on the snow are likely over for this ski season. After about eight days of high temperatures well over the freezing mark, and the last three in the upper 40's, it is time to turn my attention to dry-land training; subsequently, my thoughts have turned to running and bicycling.

Although I enjoy running I have two physical issues that I constantly battle while trying to run: shin splints and recovery time. The shin splints have been a problem since high school, and the extra time necessary to recover is likely a direct link to my age.

Knowing that I am going to need to log many miles before next ski season, I began searching the internet for tips on both prevention of injury and reducing recovery time. On Amazon.com I stumbled across a book called ChiRunning by Danny Dreyer. ChiRunning bases itself on a set of principles that helps run and train in a more effortless and efficient manner. Exactly the kind of running that I am looking for.

Dreyer believes that injuries, recovery time, and most all physically related conflicts with running are not a product of running itself, but are instead a product of poor form and an unfocused mindset. He makes a compelling case. Dreyer provides multiple examples of how runners use the concepts of T'ai Chi to enhance both the mental and physical aspects of a running and fitness plan.

In explaining his thesis he discusses how T'ai Chi teaches its students to direct movements from points along the spine. The strength of our body originates along this center line and not along the peripherals. He argues that if the strength of a tree is along its trunk, and not its branches and leaves, then the strength of a human body should also be along its trunk. Or its spine! Makes sense to me.

I've always known the importance of strengthening my core, but I also know that I spend more time working on my cardiovascular than I do my foundational strength. But the case Dreyer makes that I find so interesting is that not only should our core be strengthened, but also that all the running we do should originate from this core (the base of the spine) and not from the legs. We should run moving from our center, and letting the arms and legs follow. We should run with a sense of power and connection in our body. He is clear that injuries in running happen because we don't understand our bodies and that we run with our legs and not our spines. Giving attention to the direction of our spine, to the lean in our run, and to the placement of our feet will provide a better balance between our movement and our effort. Simply put we will feel less pain!

In the book Dreyer specifically addresses the two issues I struggle with: chin splints and recovery. He reiterates that chin splints are a cause of bad form and nothing else. Yesterday before my run I went carefully though his approach. I considered my posture and practiced his exercises. I tried to visualize the way in which I need to hold my body, the manner in which I need to lift my feet. It is way too early to know whether or not there is anything to this ChiRunning idea, but what I do know is that I am excited about trying to connect my mind and my body. And I am especially interested in running without have to deal with chin splints!

TODAY!

The Winner: Fabio Santus of Italy.
He finished the 50 km in 1:56:58.6. He averaged 15 mph. Are you kidding me?

Sweet Sunshine and Succulent Snow!

Today is a beautiful day in the upper Midwest and a fantastic day to be on the ski trails. It is about 28 degrees and sunny. After three to four inches of snow the past couple of nights the Elver Park trails were in terrific shape. They were well-groomed, and I encountered very little ice and even fewer people.

This year's Birkie is tomorrow, and next year's race is 366 days away. Today made things very obvious-I have some work in front of me. This was my longest ski of the year - just over 10 km, and it took just under an hour. One year from tomorrow I will need to ski five times further than I went today. That is one scary thought. Today I struggled often, yet stayed focused on my strides and my breathing and was able to hang in there until the end. Considering that next February I hope to ski the 50 km in about four hours, I am not even close to where I want to be.

But most importantly I have a plan: live an active lifestyle. Keep getting outside, keep moving, keep gaining strength, keep fighting for fitness.

Wisconsin Winterland

Trying to stay fit during Wisconsin winters is no easy task. I have skied several times this winter, but remaining consistent is the biggest challenge. Each day I try to do something. If the weather is inviting I will slap on the skis, or take a two mile jog -- just enough to keep the legs and the lungs in shape -- or sometimes I will just take the dog around the neighborhood park. When the weather is too cold and uninviting I will lift some dumb bells, or pull on the rowing machine for about 30 minutes. But other than the skiing, none of these activities challenge my soft, aging body.

I look forward to March and to spring ... to cruising through Elver Park with the dog. Elver is a fantastic urban park, one perfect for the locals trying to get fit. The widely cut ski trails will become a terrific off-road training ground; the steep sledding hill will become a great place to improve strength and endurance; the flats are plentiful enough where I will be able to work on speed.

But today I only dream about spring...for the fourth straight night we got at least an inch of snow and more is predicted tonight. I will take advantage of the snow on my day off this Friday, but really, at this point, I want warmth and sunshine and dry ground. Next year, as I train specifically for the Birkie, I will welcome the snow, but today I look forward to starting my dry-land training.

The Countdown Begins!

Today is my 50th birthday, only 372 days until the The American Birkebeiner. One year and seven days to get fit enough to ski 50 km's. Here we go!

What is Birkyness?

On a most basic level, Birkyness is nothing more than a cheap ripoff of the movie In Pursuit of Happyness. Metaphorically however, Birkyness defines a way of life. Or at least a way of life which I want to chase.

On Saturday February 20, 2010, I turn 50. Obviously it's a big deal ... and something that seems to have snuck up on me. Sure I could see it coming, but still I am having a hard time fathoming the idea that I am 50. And yet as I reflect on this milestone, and the reality of being a half century old, I am struck by my desire to do some things. You know, to mark some things off of my life list.

I would like to ....

• Hike to the bottom of the Grand Canyon (and back out)
• Earn "The Ruahine Tramping Club Badge" by hiking in New Zealand with my college buddy Robb Kloss (check out his awesome blog: http://ruahineramblings.blogspot.com/)
• Hike the John Muir Trail (hopefully parts of it with my blogging friend Allan over at http://threehundredsixtyfivewalks.blogspot.com/)
• Hike to the top of Half Dome
• See Denali
• Canoe a remote northern river
• Bike 100 miles in a single day
• Ski the American Birkebeiner.

It is not difficult to see that each of these dreams share one common and necessary ingredient - a high level of fitness. Something I lost while in my 40's.

So to me, Birkyness is quite simple to define and quite difficult to achieve. Birkyness is about being fit enough to hike any mountain, canoe any river, bike any trail whenever and wherever I want.

The way I figure it, if I can ski the American Birkebeiner in any given February, then I will have prepared myself to start checking off the items on the list in any given adventure.