Forget Fad Diets; Be Well in 2015

I've sat down several times this past week to write a typical New Year's blog post. I tried to think of something inspirational but I wasn't feeling inspired. Then I saw several bloggers talking about their "Top 10 Posts of 2014" and thought that might work but couldn't figure out how to figure that out (Blogger only keeps track of the past day, week, month or "all time") so abandoned that idea. New Year's Eve and New Year's Day came and went and I wrote nothing. But I did have several thoughts along the way. So, without further ado, here are my rambling thoughts on New Year's Resolutions, health and wellness, popular topics this time of year.

Weight lose and exercise always top the list of New Year's Resolutions but rarely lead to lasting change. 

I've written several times about New Year's Resolutions. On January 1, 2011, I challenged you to Resolve to BEEFit and get at least 30 minutes of exercise and eat 3 oz. of beef per day. On the first day of 2013, I wrote about avoiding grandiose resolutions and instead setting concrete goals like registering and training for an event such as Ride the Rockies. This year, I encourage you to join me and sign up for the FREE 30-day Self-Care and Wellness Challenge from sport nutritionist Leslie Schilling, a daily e-mail for 30 days designed to challenge your thinking about health and wellness.

Leslie Schilling, MA, RDN, LDN,
Nutrition Expert, Mom, Wife, Cook,
& Creator of YourSupperSolution.com

In full disclosure I have no vested interest in this other than the fact that Leslie is my friend and I loved her "pitch" for the 30-day challenge: "Health and wellness isn't about a number, or feeling guilty, or demonizing food. We don’t get ourselves anywhere positive when we are made to feel guilty or don’t believe we can trust our bodies or food choices. So, if you’re ready for the next big diet, this isn't it. If you’re ready for a journey that increases your awareness, changes your perspective and moves your towards lasting change, THIS is for you!"

To give you an idea what this entails, here is the Day 1 Challenge:

Hi Daren. I'm so glad you're on this journey with me.

Wellness is so much more than a number. And, I believe true health and wellness starts with a change in perspective. We live in a society where it seems "normal" to be at war with who we are and the bodies we live in. It's time for a change. It starts within... 

We'll start by increasing our overall awareness in a variety of areas that impact our health & happiness. AND, we'll build on your observations all month long. It's a process. 

Here's your first challenge. 

Today, I want to you observe obstacles in your day-to-day life that get in the way of doing things that make you feel happy or healthy. They could be external obstacles (like work) and/or internal obstacles (like beliefs).  

Grab a journal, old notebook or a random sheet of paper. Label it Day 1 (that'll make it easier to come back to later). At the end of the day write down your observations. Don't judge. Just write it down.  

Put your observation glasses on and get on it. I'll catch you tomorrow.  

Leslie

Today is Day 2 of the challenge, so you haven't missed anything yet if you sign up today to join Leslie and me in this challenge!

Which brings me to my thoughts on Health and Wellness. Scrolling through my friends' Facebook posts in the past week I have noticed a lot of wishes for "good health" in the coming year. Many of my peers are either dealing with their own health issues or those of their aging parents (or even their children). We all want to live healthy, happy lives and it seems most are willing to try anything except exercise! Unfortunately far too many people tune in to shows like Dr. Oz and The Doctors for health recommendations, half of which have been found to be baseless or wrong!

My advice is to avoid fad diets and marketing buzzwords like natural, gluten-free, non-GMO, etc., enjoy the food you eat and get some exercise every day. When it comes to food choices, pay attention to calories and eat nutrient rich foods, like beef, that provide the most nutrients per calorie. Nutrient-rich foods provide the fuel your body needs to by physically active. One thing most health experts actually agree on that being physically active and maintaining a healthy weight is the best way to avoid chronic diseases like heart disease and cancer.

Speaking of the Big C, I have a good friend who received a cancer diagnosis over the holidays. The news gave new meaning to those wishes for good health. Barb is in a fight for her life, one she is facing with courage, humor and the support of many family and friends. One immediate silver lining is that Barb has decided to share her experience in a blog and, as it turns out, she is every bit as irreverent in writing as she is in person.

Barb runs the Boston Marathon in 2010.

My introduction to Barb was in 2008 when she was training for her first marathon (actually, it was her first organized race!). Her friend wanted to outfit her with a Team BEEF jersey and contacted me. Debbie told me the story of how Barb was running a marathon after losing 130 lbs. on a personal journey to improve her health. A year later, in her second marathon, she qualified for Boston and in April 2010 she ran the Boston marathon. Who does that?!

Barb does. As I have grown to know Barb over the past 6 years her story makes more sense. She is a tough and determined business woman with a big heart and quick wit that will keep you on your toes! As she heads to Dallas this week to begin treatment I have to chuckle thinking about the doctors, nurses and other patients at MD Anderson who have no idea what is about to hit them! I know Barb will fight this battle with her unique combination of strength, faith and humor and will touch many lives in the process.

If you like to laugh, cry and think I encourage you to follow Barb's blog. As Jimmy Valvano said in his famous ESPY speech while facing his own cancer prognosis: "If you laugh, you think, and you cry, that's a full day. That's a heck of a day. You do that seven days a week, you're going to have something special."

And that, my friends, is my resolution for 2015: To laugh, cry and think and live every day to its fullest. Be well.

Ride on!

Daren

Running with Altitude

I went for a run in Breckenridge, Colorado, this morning. Elevation 9,600 feet above sea level. I was quickly reminded how much difference a few thousand feet can make. Less than a block into the run I felt like I was gasping for air and had to slow down from my normal pace to catch my breath. I live at 6,400 ft. so am no stranger to altitude. But coming up to Breckenridge is still a 50% gain in elevation.

Thursday I went for a run in Dallas at a whooping 430 feet above sea level. I ran 3.1 miles at 8:28/mile. Today I ran 4.0 miles at 9:50/mile. I'd say my exertion level was about the same for both runs. There is little doubt that elevation affects performance.

When I rode my first Ride the Rockies in 2005 I lived in Kansas City at about 1,100 ft. My biggest concern was how the elevation would affect me. I found out on Day 5 of the ride when I ended up in the ER with a sore throat and terrible headache. The people in the medical tent at the overnight stop in Leadville (elev. 10,200 ft.) sent me to the ER for a strep test.

When I arrived the doctor measured my blood oxygen level (pulse-ox) at 89 and quickly hookedd me up to oxygen. After a quick nap while waiting for my strep test to come back (it was negative), I felt much better! The doctor diagnosed me with altitude sickness, a serious, sometimes fatal, condition caused by the lack of oxygen in the air at high elevation. In my case the nap and oxygen did the trick. With my pulse-ox back up to 97 the doctor sent me on my way and I was able to finish the final day of the ride over Fremont Pass to Breckenridge the next day.

So the questions remains, how can you train to ride at elevations above 10,000 ft. if you live below 1,000 (or even below 7,000)? Probably the most important advice I have is to just be in the best shape you can. Ride lots of miles. Find the steepest, longest hills near your house and ride them often. But then, when you arrive in Colorado, make sure you stay hydrated. Being properly hydrated helps your body deliver oxygen to your vital organs and muscles when every breath counts!

This picture of my was snapped
at the Victoria Tavern on my first
RTR in 2005 (yes, that is a wig).
I look forward to a return trip on
this year's RTR!

When I look back on my first ride and what I learned from the experience, I recall the night before the ride to Leadville was the party the night before in Salida. Salida is an eclectic mountain town and the setting of the ride party that night was Riverside Park, a gorgeous setting along the Arkansas River. After dark the party migrated across the street to the historic Victoria Hotel and Tavern (aka The Vic).

Needless to say, I stayed until they kicked us out (I have a bad habit of not wanting to leave the party early). After walking back to the campground (the football field at Salida High School) I found my way to my tent and settled in to my sleeping bag. At that point I realized I had not filled my water bottles and both were dry. Making a call I would regret the next day I decided not to set out to find water in the middle of the night.

I woke the next morning severely dehydrated and no amount of water or Gatorade seemed to quench my thirst on the 60 mile, all uphill, ride to Leadville. They say once you feel thirsty it is too late to start hydrating. At least in my case, they were right. But I learned my lesson that first year and have made a conscious attempt to stay hydrated on my six RTRs since. My rule of thumb is to drink one water for every beer. I don't always stick to that, but I try. And I have avoided a return trip to the ER with altitude sickness.

I was reminded of this lesson this morning on my run, and have been pounding water ever since. Even though I don't have anywhere to ride tomorrow I don't want to end up with a headache on the drive home tomorrow (after a night out in Breckenridge tonight!).

Ride on!

Daren

Why Do Old Guys Get Fat in Winter?

The elusive "Old Guys Who Get Fat in Winter"
Racing Team jersey

Several years ago on Ride the Rockies I saw a guy wearing an "Old Guys Who Get Fat in Winter" racing team jersey (but I've never been able to find one for sale!). Having battled the bulge in my 20s and lost it in my 30s, I could relate to the annual weight gain cycle that plagues many men (and women, I gather from this Fabulous 40 & Beyond post) as we age. Now approaching the big 5-0 it seems to get harder and harder to lose the lose the weight come springtime so I am trying harder to avoid the gain. But I am finding that gets tougher, too.

So why do old guys get fat in winter? Some theories suggest that humans, like most mammals, instinctively store fat in winter to stay warm. I am somewhat skeptical of this hibernation theory -- essentially that our metabolism slows down to conserve energy during a period of cold weather when food supplies are scarce. We live in a climate-controlled world with abundant supplies of food a short ride away (hopefully with heated car seats)!

I put more stock in the "Holiday 10" hypothesis. Beginning with Halloween candy and extending through Thanksgiving over-eating, Christmas cookies, and New Year's over-indulgence my holidays are punctuated with family events focused on eating, drinking and being merry. I cannot even begin to calculate the number of calories I consumed this past week but it had to be at least 1,000 per day in beer alone!

But I am not going to deprive myself of holiday cheer in order to maintain my goal weight. As I have for the past 18 years I will simply increase calories burned to account for increased calories consumed. It's not really a very complicated concept. As I have often said, I swim, bike and run so I can drink beer (and enjoy other high calorie indulgences). And I eat beef to fuel my body with protein and nine other essential nutrients in a low calorie package (not to mention it tastes great and leaves me feeling full longer than other foods). 


One 3 oz. serving of beef provides more than 10 percent of 10 essential nutrients and vitamins for less than 10 percent of your daily calories

So here's my New Year's Resolution: Ride faster, run harder, swim more, eat more BEEF (and fruits and veggies) and save the calories for the good stuff (like my mom's pie!).

Diet and health can seem complicated. Keep it simple with beef.

Ride on,

Daren

P.S. Fire up a beef tenderloin for your New Year's celebration. One of the leanest and most tendcer cuts, tenderloin (aka filet) is an elegant and healthy way to ring in the new year and start 2013 off on the right foot! Try this recipe from Beef. It's What's for Dinner for a party pleaser!



I grilled up three 7-8 lb. whole tenderloins for Christmas dinner. The total price tag of $250 seems steep until you factor in that we fed 26 people for less than $10 per serving (and had at least half a roast leftover). Considering the crowd-pleasing flavor and low-calorie consequences (about 150 calories per serving), you can't go wrong with a tenderloin for your New Year's Eve party!

Why I Hate 5Ks

Sitting on the couch watching the traditional Detroit Lions game, I am questioning my decision to run the 8th annual Turkey Rock Trot 5K. My feet hurt, my legs hurt, my back hurts and even my brain hurts. During the race I kept trying to tell myself the pain was only temporary but the fact is I am still hurting and probably will be for the rest of the day.


Me (at left), my brother Jon (right)
and nephew Alex (center)
looking pretty confident before the race.

The thing that hurts the most though is I didn't even run a particularly fast race (my unofficial time was 24:50 according to my Garmin Forerunner 410). My 8:00/mile pace was almost half-a-minute per mile slower my last race that covered twice the distance (10K) and only slightly faster than my last half marathon (13.1 miles).

I could blame the altitude (Castle Rock sits at about 6,400 ft.) but that last half marathon was in Denver (the Mile High City at 5,280 ft.). I could blame the weather but it was a fairly pleasant morning in the 40s with very little wind, similar to that 10K in North Dakota. I could blame it on a tough course but it's actually pretty flat and not particularly challenging. It just doesn't add up.

Maybe I'm just sore that I didn't reach my goal to break 24:00 and set a new 5K PR. I was battling a lot of mental "can't" during the race. My splits tell the story. I ran the first mile in 7:34, right on the pace I wanted to run today, and it's the toughest mile on the course. But for some reason I couldn't hold that pace and slowed to 8:06 in mile two.

I was just telling my brother and nephew that I got discouraged when I saw the 2K sign. "Only 1.2 miles?" I thought, "Not even halfway. I can't run this fast for another 2 miles." Then I got irritated. "Why do they have K markers instead of mile markers? We aren't in Europe!"

My brother just told me he got discouraged when a guy in an elf costume passed him. Funny how we let silly things discourage us. Thinking back I should have just set my sights on reaching the 3K marker and celebrating being over halfway. Instead I slowed down.

Here we are post-race, trying to mask the pain with a smile :)

By the time we made the turn towards home with about one mile to go I knew I would have to run a 7:30 mile to break 24:00. Instead, I slowed to 8:24 in the third mile before sprinting the final one-tenth of a mile to the finish line. To be honest, for much of that last mile I was thinking about walking, but I never did. 

I hate finishing a race feeling like I didn't give it my all. Seems like that happens to me every time I run a 5K. That's why I hate 5Ks. Short races require you to run all out for the entire race. To do that you have to push through the pain and negative thoughts that come with it. The devil on my shoulder got the best of me today.

While I didn't reach my goal I didn't quit either. I crossed the finish line ahead of everyone who didn't run the race :)

Ride on!

Daren

Let's Talk Turkey (and BEEF, of course!)

With Thanksgiving fast approaching (why is it so early this year?) many people's thoughts turn to turkey. According to the National Turkey Federation, nearly 88 percent of Americans eat turkey at Thanksgiving and approximately 736 million pounds of turkey were consumed in the United States during Thanksgiving in 2011. Frankly, Thanksgiving is one of the few days out of the year that even I will consume fowl :)

But more and more every year, most runners' thoughts about Thanksgiving include beginning the day with a 5K, commonly known as a "turkey trot." I found 458 activities matching "turkey trot" on Active.com, including these 10 Turkey Trots to be Thankful For. And why not? It's a great way to start a day when the average American will consume more than 4,500 calories on Thanksgiving Day alone, according to the Caloric Control Council. That's twice the number of calories (2,000) recommended daily for most Americans!


I'll be trimming up a beef rib roast for Christmas!

Speaking of calories, did you know there are more calories in 6 ounces of white and dark meat turkey (340) than the same amount of BEEF prime rib (330)? I've blogged before about how turkey (and bison) are not leaner than beef but even I found this calorie comparison surprising! Check out this Thanksgiving Calorie Calculator to total your Thanksgiving feast calories and see how far you must walk in steps, miles and kilometers to walk it off.


I'll be running in my Team BEEF jersey
on Turkey Day 2012!

Running a Turkey Day race has been a holiday tradition for me since my first Turkey Rock Trot shortly after moving to Castle Rock, Colorado, in 2006. This year I will be running it with my brother, Jon, and other family members visiting for Thanksgiving. My goal is to break 24 minutes for the first time and set a new PR around 23:30 (according to Athlinks my official 5K record is 24:09). This would be about the same pace (7:35/mile) that I ran the Beefin' It Up; Fuel for the Finish 10K in North Dakota earlier this year (at a much lower altitude!).

I have been running fairly consistently since that race, averaging around 8 minute miles on training runs in mostly flat, lower altitude places like Lubbock, Texas (on the campus of Texas Tech University), Kansas City (through Westport) and Manhattan, Kansas (through Aggieville and the campus of Kansas State University).

To get back in race form I plan to follow a similar pattern to my Two-Week 10K Training Program, working in at least one speed workout per week on the local high school track. But right now I'm heading out for an LSD trail run with my black lab, Casey. Goal for today is just to enjoy the bright Colorado sunshine and burn some calories!

Ride on...

Daren

My Two Week 10K Training Program

I saw this post from a friend on Facebook this morning...

...and it reminded me of a post I wrote one year ago on October 1 called My Two Week Half Marathon Training Program. This post remains one of the top five most read posts on my blog. The funny thing is that it's not really a training program at all. I was making it up as I went along. I had signed up for the Denver Rock 'n' Roll half marathon two weeks prior to the race and was winging it. Two weeks later I ran my second fastest half in 146:43 (8:08/mile)!

One week ago today I ran the fastest race of my life following a similar training schedule, setting a new PR at the 10K distance (47:04) and the fastest per mile pace (7:35) of any race I have run. So now I present to you, my two week 10K training program:

click image to enlarge

Basically all I did was vary my mileage and intensity with longer runs on the weekends (5 mi.) and shorter runs during the week, mixing in one high intensity track workout the Tuesday (10/2) before the race. I did jog about a mile while marking the course on the day before the race but didn't capture it on my Garmin Forerunner. But I made sure to save up plenty of energy to give it my all on race day. And that's what I did!

The bottom line is I never really follow any training regimen. Never have. Maybe that's why I'm a mediocre athlete. But then again I don't make a living as an athlete. I travel a lot for work and really can't follow a rigid training schedule. Business travel with a bike really isn't practical. And have you ever tried swimming laps in Holiday Inn Express pool? So I do what I can when I can. When I'm on the road, I run. When I'm home, I ride. In the winter I swim at the rec center and run on the treadmill. In the summer I ride my bike to work.

Today I think I'll go for a mountain bike ride on the Ridgeline Open Space. I'm not training for anything at this point. Just having fun and staying in motion. Maintaining a base level of fitness is the key to my two week training programs. I'm not starting on the couch. But if you are, it's never too late to start moving!

Ride on...

Daren

Fighting the Devil on my Shoulder



Approaching the finish line!

Everytime I run a race a little devil appears on my shoulder, usually about two-thirds the way into the race. "You can't do this. You're too tired. Your legs feel like lead. Your lungs are burning. You should slow down. Maybe walk a little. Or just quit." That devil cost me a PR in last year's Denver Rock 'n' Roll half marathon.

Fortunately I have an Angel on my other shoulder who balances that out. "You can do this. You have trained hard. The pain is temporary. Think how good it will feel to cross the finish line knowing you reached your goal -- and then post it on Facebook!"

Yes, sadly, I actually think about that when I am running :)

This past Saturday I beat the devil at his own game. I used him as motivation to run harder. I was expecting him. And when he showed up my Angel was prepared to fight with words of encouragement.

One of the angels on my shoulder was my friend Sheila Ressler, who not only helped plan the race but also finished her first 5K!

Since I had helped mark the course for the Beefin' it up; Fuel for the Finish 10K, I knew the course. Between miles 4 and 5 in Fort Abraham Lincoln State Park there was a nasty hill. A long, steady incline that ended with a steep, winding climb. To make it worse, a cold headwind blew down the hill. Having experienced it on the back of a four-wheeler the morning before, I knew this is where the devil would appear.

Yet another angel, Kathy Tokach, handled many of the details of planning her first race like a pro.

Saturday morning was cold, but not as cold as Friday morning. And a clear, blue, sunny sky greeted the 175 runners and walkers who showed up for the race. I took the sun as a sign the Angel would be strong!



Turns out I had several angels on my shoulder! Two Facebook friends, Sarah and Teresa ran their first 5Ks in identical times of 36:21. I'd have loved to see them cross the line together (but I was still out on the course!).

At the start of the 10K I took off fast. I wanted to lead out the group through the first turns to make sure everyone made it to the main part of the course. One young woman, who I now know as Brie, took off fast. And sure enough, she missed the first turn. I yelled to her as I made the turn and she quickly turned around then caught and passed me, with a guy in neon-colored shoes, who I now know as Jared) right behind her. I had held the lead for about .2 miles and now sat in third.

I kept Brie and Jared in my sights up the mile-long climb to the 5K turnaround point. But when I crested the hill into Fort Lincoln they were long gone. I hoped they could follow the markings we had made on the pavement. When the landscape opened up at the bottom of the big hill (the same brutal one we would climb on the way back) I could see them make the turn on the road that would take them to the turnaround point.

Brie and Jared were still running together when they passed me heading back from the turnaround. We high-fived as we passed. I was still in third. And when I made the turn at the 5K mark I was right on my goal pace. I had just run my fastest 5K ever!

I like an out-and back course because I think it's fun to see all of the other runners, give some high fives and offer words of encouragement. I saw my friend Calli on the way back and she said "nice work." I liked that comment. It reminded me that there was still work to be done. A hill to be climbed.

Turning back on the main road it hit me. The wind. The hill. The devil. But this time I was ready. I actually talked to him. "Shut up!" I said when the negative thoughts creeped in. "Go away!"

That hill sucked. But I didn't let it beat me. That mile was my only one over eight minutes and it was 8:00.10! At the top of the hill I checked my Garmin Forerunner 410. I was still on pace to break 48:00. In fact, I had a shot at 47:00! The devil bowed his head because he knew that he'd been beat :)

After crossing under the road and turning towards the finish line I saw the clock was still on 46:00 and change. I heard the DJ announce my name and sprinted towards the finish. I was still in third. I was going to make my goal. I crossed at 47:04 and yelled. Something like AAAAAAGGGHHH!

It was a painful, happy, satisfied, ardurous sound. I had just ran the fastest race in my life. Not only the fastest 10K, the fastest pace at ANY distance (7:35/mile). Take that, devil! At age 48. I'm not getting older. I'm getting faster!



The Beefin It Up! planning committee: from left: Michelle Marohl, Sheila Ressler, Sheyna Strommen, and Kathy Tokach.

The first-ever Beefin it up; Fuel for the Finish 5/10K was a huge success and provided me with a memory of a lifetime. Thanks to the North Dakota CattleWomen for inviting me to take part. Congratulation on putting together a tremendous race.

Ride on!

Daren

P.S. Jared and Brie took first and second in the 10K. Check out the full results here.

I'm Not Getting Older; I'm Getting Faster

As I mentioned in my last post I was invited to serve as the official "spokesrunner" of the first-ever Beefin it up; Fuel for the Finish 5/10K. The race was being managed by two friends from the North Dakota CattleWomen's Association and I was honored by the invitation. However, I also was a little nervous. I am not an elite runnner. I have never had a "podium finish." I didn't want to show up and turn in a mediocre performance!

And I didn't just want to set a new PR for the 10K (55:29 set in my first 10K in 2007). I wanted run the fastest race of my life! By that I mean a faster per mile pace than any race I had run at any distance. This would mean I would have to run faster than 7:45/mile, a pace I set in the mostly downhill Trolley Run in Kansas City way back in 2004. So I set my goal at 48:00 (essentially 7:44/mile).

Keep in mind this meant I'd have to run 6.2 miles (10K) at a faster pace than I had ever run 3.1 (5K). My 5K PR is 24:09 (7:46/mile). After I announced my goal on Facebook and began having second thoughts. What was I thinking? I'm 48 years old. I haven't run a sub-8 race in two years!

So I started ramping up my miles but, more important, the intensity of my running workouts. I began pushing myself to run harder and faster, incorporating interval training and speed work. On several occasions I was able to run a sub-8:00 pace in training over the past two months but nothing to indicate that I was capable of running the fastest race of my life.

Sheila pounds in the mile marker "steaks" while Kathy waits on the four-wheeler. The 10K course followed along the Missouri River into Fort Lincoln State Park in Mandan, ND.

I flew in to Bismarck, ND, on Thursday and got up Friday a.m. to help mark the course with my friend Kathy and Sheila. The plan was to drive the course, which included sections of bike path and road, on Kathy's four-wheeler, marking the miles using my Garmin Forerunner 410 GPS-eanbled running watch. The plan did not include doing this in cold (28F), windy and overcast conditions!

After marking the miles I headed out to conduct a TV interview with KX News (CBS) in Bismarck. I was still shivering when I showed up for the interview. From there I met Sheila at the KFYR (NBC) TV studio for a live interview on the Noon Report. Then it was back to the course to mark key turns along the route.

Outside the KFYR (NBC) TV studio in downtown Bismarck, ND

We wrapped up the day with dinner at Montana Mike's steakhouse in Mandan, where I ordered my traditional pre-race meal of steak (filet) and sweet potatoes, two power foods that provide great fuel for the physical activity. I hit the sack early but slept fitfully in nervous anticipation of the race the next morning.

Could I pull off the fastest race of my life or was I overly-ambitious in setting such a lofty goal? Only time would tell.

To be continued...

Cool Running

When I woke up yesterday morning and saw Facebook posts from friends in North Dakota (yes, I have friends in North Dakota) talking about snow I was a little worried. After all, the big race I have been training for since I parked the road bike and strapped on my running shoes is this weekend in North Dakota! While its not exactly like I'm on the Jamaican Bobsled team competing at the Calgary Olympics, the thought of running in the snow in October is a bit disconcerting, even for a guy from Colorado.

Heading out for the Turkey Rock Trot on Thanksgiving day 2007 is was 17F!

The good news is there was no snow on the ground when my flight arrived in Bismarck last night. It was cold and windy (temps in the 20s last night) but no wet stuff. And the forecast for tomorrow is sunny and cold (30s). Should be great running weather. I don't mind cold as long as the sun is shining.

I have run one race in extreme cold, the Turkey Rock Trot  on Thanksgiving Day 2007 in Castle Rock, CO. I have also run in pretty extreme heat. Temps topped out over 90F during the 13.1-mile run leg of the 2007 Vineman 70.3 triathlon. I'd take cold any day!

So I think things are looking good for me to make a run at setting a new personal record in the 10K. Actually, that should be fairly easy given that my best to date at this distance (I've only run two official 10Ks) was 55:29 at the Fans on the Field 10K in 2007. But my goal tomorrow is to break 48:00. That won't be easy. Given that my personal best in the 5K is 24:09, to break 48:00 I would essentially have to run two personal best 5Ks back-to-back!

I am now headed out to check out the course with Kathy Tokach and Sheila Ressler from the North Dakota Cattlewomen, sponsors of the race. Kathy and Sheila have done a great job planning the Inaugural Beefin It Up; Fuel for the Finish 5/10K race. Later this morning I will be conducting two TV interviews today as the official spokesrunner for this is a first-of-its-kind BEEF exclusive running event! Stay tuned for details and results.

Ride on!

Daren

Running into Fall

Wow. Nothing like taking a 2 month hiatus from blogging to help retain readers :) Of course, it helps to have readers to retain (hi mom!). Truth is I haven't had much to write about. I haven't had any events to train for since finishing Ride the Rockies in June so have just been working to maintain my weight and fitness level.


With the Hankster and Woody at the finish of RTR 2012.

I have also been transitioning from riding to running in anticipation of several Fall running events. Its my favorite time of year for running. My two fastest half marathons were run in September and October. Two years ago I set my personal best at 1:46:00 in the Waddell and Reed Kansas City Half Marathon. One year ago  I ran a 1:46:43 in the Rock 'n' Roll Denver half. My goal this year was to run one of these two events in sub-8 miles and break 1:45.

Me and Elvis at the finish of last year's Rock 'n' Roll Denver half.

Problem is I never pulled the trigger and registered for either event! Denver is next Saturday. I have until tomorrow to decide whether to register. I am following my two-week half marathon training program, so will be ready to run. The only problem is pulling the trigger on the $115 registration fee. That's a lot of money to pay to torture myself!

I'd really love to get back to KC to try and break my personal record. Unfortunately the $40 I could save on the registration fee wouldn't offset the travel costs to get there!

So I'm thinking I'm just going to focus my efforts this Fall on the first-ever Beefin It Up; Fuel for the Finish 5K Run/Walk 10K Run in Mandan, North Dakota, on October 6. I was invited by the North Dakota Cattlewomen to be the official spokesrunner for the event! I will be doing some TV interviews on Friday then running the 10K on Saturday.

My goal is to run a sub-50 minute race with a stretch goal to average 7:45/mile and break 48:00. I've only run two 10Ks before and my best is 55:29 at the Fans on the Field run in 2007. So this would be a significant improvement, to say the least. But I think it's doable. I'm running in the low 8:00s around my home at 6,400 ft and above (Mandan sits at 1,944) and I still have three weeks to train.

But there's still the Denver half next week. Should I do it??

Daren

Riding with Big Troy and the Boys

Home on the Front Range of the Colorado Rockies!

I often ride solo when I am in training or out for a leisurely ride. I like to lose myself in thought and enjoy the scenery along Colorado's Front Range. Sometimes, like this morning, I'll meet up with my buddy Troy. These rides are a little more intense, perhaps a bit competitive. As Troy said this morning, "We are perfect training partners. No slackin' when we're riding together!!!"

At the Sprucewood Inn with Big Troy.

Recently Troy and I have been meeting up with his friends John, Mark, Dan and Randy, who push it to a whole 'nother level (I've never tried writng that before and just now realized how grammatically incorrect that is, but I'm still going to say it!). These guys attack Deer Creek Canyon/High Grade Road (a category one climb like those seen on Le Tour) like a pack of wolves on a lamb (OK, so that's hyperbole but you get the picture). Only sometimes I feel like the lamb.

Team BEEF on this year's Elephant Rock ride

I like riding with a small group of strong riders like Troy and the boys, especially in large "event" rides like Elephant Rock, Colorado Bike MS and the Buffalo Bicycle Classic. It's fun to grab the wheel of the guy in front of you and hang on for dear life, taking turns pulling at the front and blowing past riders laboring along on inferior equipment or unconditioned legs.

Riding in large group events does have its challenges, like waiting in line for porta-potties and keeping a close eye out for riders to don't follow the rules of the road. Some people hate it (like my friend Jeff who rode solo from San Diego to Bar Harbor, Maine and wrote a book about it). Others (like me) like the atmosphere and social aspect of riding with a pack of several thousand other riders.

Following the rules of the road is especially important in large group rides and will help you and the other riders avoid serious injury. Nothing puts a damper on the fun like seeing the ambulance cart a rider off the course to the hospital. I've had it happen to friends and have had my own trip to the ER compliments of the Castle Rock Fire and Rescue Department. Not my idea of fun. My first goal in a large group ride is to cross the finish line...on my bike!

My trip to the ER after an unfortunate encounter with a car in 2007. I was lucky that a broken collarbone was the worst of my injuries!

Ride on (and ride safe!)...

Daren

See Dane Run the Oregon Coast

I've never really liked running. I generally run out of necessity, either to exercise while traveling or prepare for the third leg of a triathlon. I consider a half marathon a long run and have completed nine runs of that distance (three as part of Ironman 70.3 distance tris and one as part of a marathon relay).

So the thought of running 50 miles in one day is staggering to me. But that's what my friend Dane Rauschenberg did this past week -- every day for seven straight days -- running Highway 101 from California to Washington, stopping along the way to speak to school kids about the importance of being physically active and "ignoring the impossible."



Dane and Beefman

I met Dane in a chance encounter boarding an airplane after running the 2010 Go! St. Louis half marathon (he had run the marathon)  and have had the pleasure of getting to know him over the past two years. I have also enjoyed following his ever impressive accomplishments, including his solo run in the 202-mile American Odyssey Relay in 2010 and his seven-day, 350-mile journey along the coast of Oregon this past week (read his daily recaps on his Pacific Coast 350 blog).

On Monday I sat down for a steak dinner with Dane at Henry's Tavern in Portland (he ordered his favorite post race meal, a top sirloin steak with blue cheese) less than 24 hours after he finished his run. As he recounted the week (with occasional help on the details from Shannon, his crew on the run), I was reminded of stories from past Ride the Rockies, from the incredible highs, like cresting the top of a 12,000 ft. pass, to the exhausting task of setting up camp, getting cleaned up (body and clothes), finding food and getting up day after day to do it all again.

Dane shared stories of battling wind, rain, and hail, friends joining him for runs along the route, stopping to speak to school kids, climbing 900 ft. hills to finally crossing the Astoria-Megler Bridge over the Columbia River into Washington.

Speaking to the school kids was definitely one of the highs, Dane said, and he left each event feeling reenergized and ready to hit the road. However, these events also presented a major logistical challenge as the timing of his speeches didn't always line up perfectly with the timing of his run. Often the Team BEEF crew had to pick him up along the route, transport him to a school, then return him to the point where he left off to continue his run, sometimes well into the night.

The Franklin High School (Portland, OR) track team joins Dane Rauchenberg for a one-mile "recovery" run the day after his Pacific Coast 350-mile run.

Regardless of the challenge it presented, Dane said reaching hundreds of school children with a message of the importance of physical activity was the most rewarding part of the run.

I attended Dane's final speech to a group of students at Franklin High School in Portland on Monday. It was great to see 200 kids wearing "Beef. Fuel for the Finish" t-shirts listening intently as Dane shared his story. They also asked lots of questions, wanting to know what he ate along the run (beef, of course!) and what shoes he wore (Altra Zero Drop). "I don't care if you want to become a great runner or a great painter," Dane told the students, "just set your goals high and work hard to achieve them."

Following his speech Dane led the students in a one-mile "recovery" run around the dilapidated track at this inner city school. I joined them for the run, figuring this would be the only time I'd be able to keep pace with my good friend! As we ran, one student, a Franklin High track team member also named Dane wanted to know how to begin training for an ultra marathon. He was obviously inspired by Dane's story and wanted to follow in his footsteps. He also wanted a Team BEEF jersey so I promised to send him one!

During dinner Shannon shared the story of one of the students Dane met this week -- an overweight teenage girl. She was working at the fast food chain where Shannon stopped to pick up a cheeseburger for Dane. When Shannon explained who the food was for ("I told everyone I met what he was doing," Shannon explained) she told Shannon she had heard Dane speak earlier in the day and he had motivated her to start walking to work one day a week.

I heard Dane say many times that if he could motivate one student to start moving the Pacific Coast 350 would be a success. Well, Dane, I think you achieved your goal, not only running all 350 miles (and then some) but motivating others along the way. Congratulations!
I am proud to call this amazing and inspiring man my friend.

Ride on!

Daren

P.S. Dane asked me to write the foreword to his new book due out next month. Dane shared a few chapters with me and I am anxious to read the rest of his thoughts on life lessons from his first 100 marathons.

On New Year's Resolutions: Setting Fitness Goals for 2012

I'm not big on making New Year's Resolutions. As I wrote on New Year's Day last year, "I'm just not big on once-a-year promises that will likely be broken before the end of January." I prefer to set goals rather than make promises. For me, when it comes to staying in shape, that means actually signing up for events. If I know I have a half marathon, century bike ride or triathlon to train for -- especially one I have paid to register for -- I will get up to swim, bike and run on these cold winter mornings when the bedcovers feel like those lead blankets you wear when getting x-rayed, snuggly trapping me in bed!


I was really struggling as I crossed the finish line at the Boise Ironman 70.3 triathlon in June, prompting me to think about whether I want to tackle this distance ever again!

I've been thinking lately about what events I want to tackle in 2012. Should I go for another Ironman 70.3 triathlon? After last year's painful experience in Boise, I'm thinking not. How about Ride the Rockies? I've taken two years off after riding it five straight years. It's always an epic adventure and I would love to see some of my RTR friends again. Should I shoot for my first marathon or stick to halfs and try to break my personal record (1:46)? Lot's of questions but no decisions, until today.


I parked my road bike in favor of my mountain bike this past summer. I love both but want to get back out on the road more in 2012.

This morning I received an e-mail from my riding buddy Troy prompting me take a look at my calendar for 2012 and make some decisions. Troy had three local rides on his list and I decided to join him for all three: Elephant Rock in June, Colorado MS150 in July and the Buffalo Classic in September. Making those decisions helped me focus on what I really want to do this summer: get my Cannondale back out on the road (after essentially parking it this past summer in favor of riding my Specialized Stumpjumper on the Ridgeline Open Space Trail) and ride with good friends.

I love riding on Hwy 105 along the Front Range of the Rockies, past ranches and amazing scenery like Coyote Ridge (in the background).

I also decided to enter the lottery for Ride the Rockies 2012. This year's route will be announced at the first annual Ride the Rockies Route Announcement Party on Saturday, February 4. Tickets are $30 in advance and all proceeds will benefit The Denver Post Community Foundation. Attire is "cycling formal" (favorite RTR jersey and finest jacket/jewelry). Sounds like a fun event for a good cause.

That pretty much locks down the schedule for bike rides but I plan to mix in a few good runs, beginning with the Cherry Creak Sneak 10-miler (a new distance this year!) on April 29. That makes a good early season goal to keep me motivated (and I already paid the registration fee so its official!). My plan is to wrap up the season by shooting for a new personal record in the half marathon sometime in the Fall, maybe back in KC where I set my PR in October 2010.

So today was a day of setting some goals in place that will help me achieve most people's #1 resolution: to lose weight and/or get in shape. Only in my case it's really a matter of maintaining the weight and shape I have worked hard to achieve over the past 17 years!

Ride on!

Daren

The Results are In!

After all my worry about a cold, wet run in this morning's Denver Rock and Roll Half Marathon, I woke this morning to see stars in the morning sky. Then I almost missed the race messing around thinking I had plenty of time before realizing the wave start was at 6:55 not 7:55! But I was able to find a parking spot five blocks from the start/finish line and had a nice warmup run to my spot in Corral #2.

Elvis could have stayed thin like this guy if he had been a runner and eaten more beef insteaad of Peanut Butter and Banana sandwiches. Did he know takes four times the calories (670) to get the same amount of protein from peanut butter as you get from one serving of lean beef (154)? This guy does ('cause I told him)!

With little time to think about what I was doing the race started. I felt like the first mile was very slow, weaving in and out of the crowd of runners. But when my Garmin Forerunner buzzed signaling the one mile mark it showed 7:54. I felt good so kept moving at the same pace and my next six miles clocked in at 7:44, 8:00, 7:58, 8:08, 7:51 and I crossed the halfway mark averaging sub-8s.

Then I started playing the mental games that always seem to plague me, alternating between thinking I may be able to finish with a new PR (1:46) to saying, "there's no way you can keep up this pace for another six miles." I think the negative thoughts won out over the next few miles and I slowed to 8:10, 8:11, 8:09, 8:21, and 8:49 (although I'm not sure this is accurate because my Garmin was showing two-tenths ahead the 11-mile marker and only one-tenth at mile 12 -- I think mile two was short and mile 11 was long).

At this point I almost gave up on a new PR until I finished the next mile in 8:06 and my Garmin was showing 1:38 with one miles to go so I kicked it up a notch and finished the final mile in 7:51 and the final .1 at a pace of 7:01 (downhill sprint to the finish!).

My official time was 1:46:43, just 43 seconds off my PR but more than three minutes ahead of my goal and crushing my previous best at altitude (2:08:52 in the Arby's Rocky Mountain Half in 2007) by over 22 minutes!

Smash Mouth rocked the party at the finish line in Denver's Civic Center Park.  

1:46:43 was good enough for number 842 out of 8,939 runners (top 10%), 551 of 2,941 men (top 20%) and 53 of 307 (17%) in my age group (M45-49). I am very happy with those numbers but most of all I felt good, had fun and the sun was shining as Smash Mouth took the stage at the finish line party! The bands along the route were nothing special given all I had heard about how cool Rock and Roll events are, but Smash Mouth made up for it great set of All Star, Walkin' on Sunshine, I'm a Believer and a Van Halen medly including Runnin' with the Devil.

All-in-all it was a very good day (even my Chiefs won).

Ride On!

Daren

The Denver Rock and Roll Half Snowathon?

After returning home yesterday from a week in California I woke this morning to the first snow of the season. It's still snowing in Castle Rock but according to the Weather Channel it is raining downtown and will continue off and on for the next 24 hours. Forecast for the start of tomorrow's Denver Rock and Roll Marathon/Half Marathon is 41F with a 31 percent chance of showers. Lovely. If it weren't for the $100 entry fee I'd be very tempted to bag on this one.


The first snow on our new deck. Not sure I am ready for this!





My two-week half marathon training program hasn't gone precisely according to schedule, given my crazy travel schedule, but I got in some good runs and am feeling reasonably optimistic about my new goal of break 1:50 for the third time in my life. Here's the rundown on the full two-week training schedule results:

Week One

Saturday, Sept. 24 -- 6-mile trail run completed in 57:18 (9:32/mile)

Monday, Sept. 26 -- 3.1-mile (5K) run completed in 25:21 (8:10/mile)

Wednesday, Sept. 28 -- 6-mile run completed in 48:09 (8:01/mile)

Friday, Sept. 30 -- 3.1-mile (5K) run completed in 24:00 (7:44/mile)

Week Two

Sunday, Oct. 2 -- 6.2-mile (10K) run completed in 49:28 (7:58/mile)
Tuesday, Oct. 4 -- 5-mile run completed in 45:16 (9:03/mile)
Friday, Oct. 7 -- 3.1-mile (5K) run completed in 28:02 (9:02/mile)


Running with my younger brother Evan (left, at the Good Samaritan 5K in September) always motivates me to push it to the next level!

The highlight of the week was running with my brother Evan and brother-in-law Matt this past Sunday at the beginning of our vacation in California. The competitive nature of our relationship always motivates me to push harder, simulating race conditions. I finished second in the Tres Hermanos 10K behind brother Evan. It was my second sub-8 run of the week and came on a very hilly course (but not as hilly as my final two runs of the week in the northernmost area of the Sonoma Valley).


The driveway to our villa in Healdsburg, CA, was steeper than any hill I run around my house in Castle Rock, CO.

Today I plan to get in a quick mile on the treadmill at the Castle Rock Rec Center. Just enough to ge tthe blood flowing and loosen my legs after the car/plane/car ride home yesterday. I may have a few tannins left to sweat out, as well! Then its off to the Health and Fitness Expo to pick up my race packet wearing my new Team BEEF jersey!

Ride On,

Daren