Ride the Rockies 2013 Training Begins Now!

The finish of my first Ride the Rockies in
2005 remains one of the highlights of my
personal journey with weight loss.

The first day of the New Year ushers in the beginning of a new training "season." At least that's how I've always looked at it. Living in cold winter areas like Kansas and Colorado I usually just try to "maintain" during the winter months and avoid putting on weight during the holidays. But once the calendar turns over to the new year I start focusing on my goals for the year -- the big events I want to compete in or new challenges I want to tackle.

I'm not big on making resolutions but I am big on setting goals. My friend Dane captured my thoughts exactly in a recent post on the subject:

"I see the New Year’s Resolutions which people set as being very bold and wonderful. Unfortunately, they are often so broad and far-reaching that they themselves up to fail. I suggest, instead, to set smaller goals and to set them daily. Each day brings its own triumphs and tribulations."
    -- Dane Rauschenberg, SeeDaneRun.com

Rather than "resolving to lose weight," I have found that setting a goal such as "completing Ride the Rockies 2013" works better for me. In order to complete Ride the Rockies I have to train. Last year I rode 1,570 miles between January 1 and June 9, the first day of the 2012 ride.

This year my goal is to up that to 2,000 miles between now and June 8 (the anticipated start of the ride--the official dates/route will be announced at the 2013 Route Announcement Party on Saturday, February 2nd). June 8 is 158 days from today so I need to average 12.66 miles per day, or just under 90 miles per week between now and then.

Today's goal was to ride one one-hundredth, or .01 percent of that goal, 20 miles. So I got on my indoor trainer and rode 20 miles at a pace of 19.7 mph. Goal accomplished. Today's triumph and tribulation. And I'm already 7.34 miles ahead of average :)

Ride on!

Daren

Ride the Rockies Training: Good Days and Bad

Do you ever go for a ride or a run and feel like you're cruising without much effort? You're just feelin' it? I had that kind of ride this past Sunday. Riding solo I averaged 16 mph over a route I'd normally do around 15.5 (on a good day). I rode the same route today with Big Troy and averaged 15 mph. I could lie and say Troy held me back but it was quite the opposite. I was dragging. It felt like my legs were just dead weight. Ever have one of those days?

Big Troy at the Larkspur Corner Market

I guess you can't expect to have a good day every time out. I know better (but I still do). The key is that I got in the miles, only the second time I have met my weekly goal of 100 miles since the beginning of March. I've only racked up 380 miles in the saddle towards my goal of 1,500 by the start of Ride the Rockies on June 9. And it supposed to snow tonight!

I'm not sure if it's good to try to push yourself on bad days or take it as a sign that your body may need to rest. So I decided not to overdo it and cut our ride short by 10 miles today. I'm glad I did. My legs feel like we did the full 52 we had planned. It's important to listen to your body. My friend Dane Rauschenberg (who just finished running 350 miles in seven days!) talks a lot about the importance of rest and how he thinks it has helped him avoid injury.

Kathy's FUMS blog
(officially stands for
"Fundamental Understanding
of Multiple Sclerosis)

I recently read a blog post from a high school friend who lives with MS along these lines. She was being stubborn, trying to work full time and "ignore" the signs MS was sending her body. "I don’t want it to affect me, so therefore I won’t let it. I’ll ignore it," she wrote. "But MS will not go quietly into the night. The jealous one awakens to find you not paying attention to it. So – okay, it’s gotten my attention, thank you very much. I got it. I’ll go part time."

"Having to give this damn disease a piece of something that means so much to me – my time, my job – feels like failure. It feels like I’m giving up or giving in. A friend of mine made a great point, however. She said I wasn’t giving in or giving up, I was giving the MS the respect that it demands – and deserves – but that I have refused to give it all this time. And she’s right."

And I think I have bad days. I can't imagine what it must be like to live with MS. From the stories I've heard from the people I have met with MS there are definitely good days and bad days. Days when you feel like you could conquer it and days when you feel like it is conquering you. Even just having to inject oneself with a needle every other day means there will be good days and bad.

That's why I am riding in the Colorado Bike MS ride in honor of Kathy and in memory of Patty, the sister of a colleague who's life was cut short by MS. I set an abitious goal to raise $5,000 to help people living with MS manage the highs and lows of living with this insidious disease and to support the search for a cure.

 need contributions of $10, $25, $50, $100, $250, $500 and $1,000. Here is a breakdown of how I hope to reach that goal, based on my favorite cuts of BEEF!

• 1 donation of $1000 = $1,000 Bone-In Ribeye
• 2 donations of $500 = $1,000 Filet Mignon
• 4 donations of $250 = $1,000 Smoked Brisket
• 5 donations of $100 = $500 Kansas City Strip
• 10 donations of $50 = $500 Flat Iron Steak
• 20 donations of $25 = $500 Flank Steak
• 50 donations of $10 = $500 Ground Beef*

I made a personal donation of $100 (in addition to the $75 registration fee) to kick this off. That leaves $4,900! Based on this formula I need more than 90 people to support me in order to reach my goal and every donation counts. I hope you will seriously consider joining me in this effort at whatever level you can by going to the BEEFMAN'S Fundraising Page and contributing.

Ride on!
Daren

*Made with Lean Finely Textured Beef, of course!

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.

Catching Up with Dane and Dar

Over the past several months I've written about two friends on separate journeys towards a similar goal. In their own ways, both men inspired me to step up my efforts to motivate others to join me on my personal journey to live a more healthy, active life.

I met Dar Giess at the Youth Beef Industry Coungress in late March. A fellow native of the Great State of Kansas, Dar and immediately became friends for life. After I shared the story (and before/after picture) of my transformation from a 270 lb. couch potato to a 210 lb. Ironman (70.3) triathlete during my speech to these future beef industry leaders, Dar said I had motivated him to get back in shape and lose 60 lbs. before the Annual Cattle Industry Convention in February 2011. In doing so he wanted to also raise money to support youth programs in the beef industry. So I made a deal with Dar, pledging $2 per pound and promising to help spread the word about his effort. Dar checked in with me via text (his favortie form of communication) on October 7 and I'm pleased to report that he is well on his way towards his goal.

I look forward to taking an updated picture of a leaner, meaner Dar when I see him at the Minnesota Cattlemen's meeting in December.

 "I started at 309 and weighed 273 this morning," said Dar. "I am trying to run one good mile and can almost make it without walking. I feel like a hippo but am determined to keep it up. I also have my 13-year-old run with me. She beats me three power poles but someday I will push her hard! I am not dieting, just being sensible. I am 54-years-old and yesterday Lynnie and I made it 26 years together. If I can do it, anybody can. Its not easy when you get that heavy but just chip away."

Keep it up, Dar. I can't wait to see you in December when I come up for the Minnesota Cattlemen/Women's Convention!

I met Dane Rauschenberg two weeks later after running the St. Louis Half Marathon. Dane had run the full marathon and was boarding the same flight to Denver. After learning the story of Dane's journey to run 52 marathons in 52 weeks back in 2006, I asked Dane how he felt about beef's role in an athlete's diet. "One simple sentence," Dane replied. "I love beef."

Dane strides towards the finish of
the Boilermaker 15K wearing his
Team ZIP (Zinc, Iron and Protein) jersey.

Since that chance meeting Dane has shared his love for beef running three events as a member of the Team ZIP/BEEF running team: The Boilermaker 15K (sponsored by the New York Beef Industry Council), the Chicago Half Marathon (sponsord by the Illinois Beef Association) and the Quad Cities Marathon (sponsored by the Iowa Beef Industry Council). This week will join me and the Kansas Beef Council's Beef Endurance Team at the Kansas City Health and Fitness Expo and KC Marathon on Saturday (I will be running the half!).

Dane continues to run an event nearly every weekend motivating runners and non-runners alike to "ignore the impossible." "If you ignore the impossible it's amazing what you can accomplish," says Dane. "My goal is to inspire people to give their all, regardless of what their 'all' may be. I try to help people realize that without effort, nothing will happen. But with the right attitude, few things stand in your way."

For more on Dane's story, check out his recent interview on KWCH-TV in Wichita, KS. Dane was the featured speaker at the inaugural "Prarie Fire Marathon" in Wichita this past weekend, where he finished second in his age group with an impressive 3:07:46. Read his recap of the race on his blog, See Dane Run.

Keep running, Dane, and eating beef, of course. I look forward to seeing you this weekend in Kansas City.

Ride on!

Daren

Where in the World is Dane?

Since we last checked in with extreme runner Dane Rauschenberg (at the Boilermaker 15K Road Race), our favorite beef-loving athlete has been a busy man (if you call running six races in six weekends busy).

[At left: Dane approaches the finish line at the Boilermaker 15K Road Race]

Then again, this is the guy who ran 52 marathons in 52 weeks. So the fact that he's only run five half marathons and a 20 mile steeplechase in the past six weeks may prompt shouts of "slacker" at his next race (not me, of course, but maybe from less sensitive fans). And if you look at his race calendar on See Dane Run you'll see that he is taking this weekend OFF from running.

So what is going on? Where in the world is Dane this weekend? Well, if you happen to be in Louisville, Kentucky, you might want to stop by the BEEF booth at the Louisville Ironman Expo and say hi. Dane will be there promoting beef with the Kentucky Beef Council.

Dane continues to talk about beef's role in his diet with other athletes via his Running Matters blog on Blue Ridge Outdoors Magazine and his own own blog, See Dane Run. In fact, his post today is called Facts on Beef and is a great look at the nutritional benefits of beef.

I'm so glad I bumped into Dane on the plane on the way home from running the GO! St. Louis Half Marathon. He is a great advocate for beef and has been an inspiration to me as I trained for the Boulder Ironman 70.3 triathlon and prepare to run my first marathon this December (stay tuned for details!).

Thanks, Dane!

Daren

Why? Never Again! What's Next?!

Why? That's the question a lot of people ask when I talk about tackling an Ironman 70.3 triathlon. And, honestly, it's the question that was running through my mind around mile 8 of the 13.1 mile run in today's Boulder Ironman 70.3 (the last leg of a 70.3 Ironman, following a 1.2-mile swim and 56-mile bike for a total of 70.3 miles).

Above: Pain is overshadowed by elation, relief and satisfaction as I crossed the finish line at today's Boulder Ironman 70.3.

For the answer, take a look at my before and after picture. Sixteen years ago, at the young age of 30, I weighed 270 lbs. and got very little exercise. As I began to live a more healthy, active lifestyle I realized that I need to set goals to get me out of bed in the morning to ride my bike. So I signed up for an MS150 bike ride (fundraiser for Multiple Sclerosis research). After my first century ride (100 miles) I was hooked.

Several years later I met Nancy Strickland, a fitness instructor and tri coach, Nancy convinced me to give my first tri a try. Despite nearly drowning (not really, but I did stuggle mightily in the swim), I was hooked. So I signed up for swimming lessons with Nancy and started training for my next event. Ten triathlons later, all of various distances Nancy challenged me to sign up for the Vineman 70.3 (triathlons come in many distances -- sprint, Olympic, Ironman 70.3 and 140.6 are just a few).

I ran the Vineman 70.3 in July 2007 and thought "never again." The 13.1-mile run in 90+ degree heat was the most painful experience of my life. But it wasn't long before I was asking myself, "What's next?" I need goals!

Two months after Vineman I had a little altercation with a car and ended up getting a new titanium collarbone (in a bike vs. car altercation the car always wins). I continued to ride and run but stopped swimming and didn't sign up for another tri until this year -- the inaugural Boulder Ironman 70.3.

So tonight I am sitting on my couch reveling in the satisfaction of completing another Ironman 70.3. Three years older and about 5,430 ft. higher, I set a new PR, besting my Vineman time by over 22 minutes! I worked hard to get here and completed my goal. It's a great feeling...in spite of the pain. That's "why."

I'm not saying "never again." but I'm also not running out to sign up for another 70.3. And although I've toyed with someday trying a 140.6 (double the distance in each event), I think I have given up those crazy thoughts (ask me again tomorrow...or maybe next month).

So what's next? Maybe a marathon. I've done five halfs (two as part of the Ironman events) but never a full.

Or maybe I'll go back to being a couch potato...NOT! That's the one thing to which I can say, "Never again" and mean it!

Ride on!

Daren

Pics from the Boulder Ironman 70.3

photos by Leslie Williams

The Boulder Ironman 70.3 began with a skydiving team and singing of the Star Spangled Banner.

A Sharpie pen turned my old tri jersey into my new BEEFMAN jersey (still a work in progress). Unfortunately the love handles I developed in my "Fat Daren" days don't really look great in the super cool BEEF tri top my friends at the Texas Beef Council sent me :(

A warmup swim in the Boulder Reservoir netted a new seaweed toupe and a lot of confidence that my "water anxiety" issues were under control.

My heat (Wave 5) began around 6:45 a.m. I compare the swim start to a school of pirhannas attacked their prey. It can be a bit disconcerting so I have learned to move to the side and settle into my rhythm before re-entering the fray.

Exiting the water is part relief (to be alive) and part trepidation (still have a 56-mile bike and 13.1-mile run to go!).

My bike is one of the last on the Wave 5 rack after a very slow swim. I had some serious time to make up on the bike and turned in a 2:54:24 (19.3 mph average over 56 miles -- a personal best and ANY distance in a triathlon where drafting is not allowed!).

The run is my least favorite part of the event but I felt good for the first 6.5 mile loop. I slowed down a bit on the second loop but still hit my run goal of sub-10 min. miles (2:09:43). Dehydration became an issue in the last several miles and both hamstrings threatened to seize up at any moment. did I mention it was 90F during the run?

Nothing refuels like BEEF! The zinc, iron and protein in beef help repair and rebuld your body from instense physical activity. "The Rancher" burger at the Pearl Street Pub in Boulder (and two Amber Ales) hit the spot, but the hour-and-a-half ride home was painful. I'm glad Leslie was driving. Not sure I could have focused on the road!

Triathlon Training Tips (lessons learned the hard way)

Running late for the Boulder Stroke and Stride (swim and run) I was a bit "out of sorts" as I entered the water. I had missed the official start of the two lap 1500 meter swim by about 15 minutes (traffic getting from south Denver to Boulder was slow) and the fast swimmers were already finishing their first lap and running down the beach at Boulder Reservoir to start their second. In the middle of this churning mass of arms and legs I started swimming.

Above: The Boulder Stroke and Stride (1500 meter swim/5K run) takes place every Thursday in the summer at Boulder Reservoir.

"I can't breathe!" Inhale, exhale, it seems so easy on dry land. If you get out of breath on the bike or on a run, you just slow down. But for some reason in the water your brain functions differently. When you get out of breath your brain says, "I'm gonna die!" and panic ensues.

"Don't panic!" I told myself, "Just breathe." But I couldn't. So I stopped, treaded water to the side and looked back. With the setting sun glinting off the water (above) I couldn't even see the beach I had just left. All I could see was splashing water. Should I swim back to shore or keep going? I knew if I went back I wouldn't be back Sunday for the Boulder Ironman 70.3 (1.2-mile swim, 56-mile bike, 13.1 mile run). I had to calm, down, get into my rhythm and finish the swim. So I gave a thumbs up to the lifeguard anxiously watching me from the dock and slowly started swimming. Stroke, breathe, stroke, breathe and eventually I settled into stroke, stroke, breathe, stroke, stroke, breathe, my normal pattern. I finished strong and feel confident that I will be ready to swim Sunday morning.

LESSON #1: Do NOT wait until three days before the big event to practice an open water swim in a competitive setting (and don't be late for the start).

Putting my running shoes on over wet, sandy feet I realized that I had not brought any socks. I know many triathletes do not wear socks but I always run with socks. This was my second big mistake of the day. In the lasst miles of the 5K I could feel a blister forming on my right upper heel. By the end of the run it was bleeding pretty good. I don't think it will bother me Sunday. At least I hope not. Running a half marathon is painful enough without a nagging flesh wound!

LESSON #2: Do not do anything "different" on three days before the big event (or on race day).

After making two mistakes on my last significant training day I called my former tri coach from Kansas City, Nancy Strickland and asked for some final advice. Nancy said to take Friday off (today) and just do a very short, easy five mile ride, 1 mile run on Saturday. Basically, there is nothing left to do but keep the legs moving and the blood flowing!

Off to Boulder tomorrow...

Ride on!

Daren

My Six-Week Ironman 70.3 Triathlon Training Program

Has it really been a month since I last posted anything? Where did June go? Travel. I’ve been to Chicago, Austin, Washington, D.C., Sacramento, Oklahoma City, and Garden City, Kansas, in the past four weeks. I woke up one morning this week in a hotel room and it took me a minute to remember where I was…and I was at home in my own bed!

That's me in DC overlooking the White House during a reception at John Deere's DC office

I realized today that I have exactly six weeks from tomorrow until the Boulder Ironman 70.3 triathlon. Guess I need to get with the program. The problem is I don’t really have one. I haven’t been in the pool in a month and I been riding on the road much (maybe 300 miles this season including the Elephant Rock Century ride three weeks ago).

Travel makes triathlon training tough. I can’t take my bike with me. Hotel pools big enough to swim laps in are rare. All I can really do on the road is run or workout in a hotel gym (about my least favorite form of exercise). So I do what I can when I can. That’s my training program.

I haven’t been able to run much since the Bolder Boulder 10K on Memorial Day and not at all for the past two weeks after taking an elbow to the rib cage in a “friendly” family basketball game while on vacation in Sacramento (two brothers, a brother-in-law, his brother, my daughter, two nephews and a niece who plays ball at Lewis and Clark where she was named to the 2010 All-Northwest Conference Team -- her freshman year!).

The finish of the Bolder Boulder 10K is inside Folsom Field at the University of Colorado

I did spend a lot of time riding on my Cyclops Fluid2 trainer this past Spring and winter and I can feel the results when I do get out on the road. I rode 24 miles to work yesterday morning in a personal best 1:17 (19.1 mph). I rode 50 today including 2,784 ft. of elevation gain and my legs feel good. So I’m not too worried about the bike portion (56 miles)

I rode up to Daniel's Park today to take in the amazing views of the
Front Range of the Rockies

I’ve got two weeks to prepare for the Boilermaker 15K Run on July 11. I plan to modify my two-week half marathon training program for Boilermaker. If my ribs will allow, I’ll run three miles tomorrow, four on Tuesday, five on Thursday, nine on Saturday, three on Monday, three on Wednesday, and an easy three on Friday. That’s thirty miles in two weeks, followed by the 9.3 miles that Sunday. In two weeks I’ll know whether I’m on track for the run leg (13.1 miles).

As for the swim (1.2 miles), I just need to get up and hit the pool more often in the coming weeks. I think I’ll start tomorrow morning before church. I can run in the afternoon. Heck, I might as well throw in a ride and do a personal mini tri tomorrow (with a church break built in!).

And tonight, of course, I’ll be eating BEEF to fuel up. The only question is which cut? I love a juicy Ribeye on the grill. Then again, a medium rare filet with blue cheese and sautéed Portobello s is hard to beat…and Tenderloin is one of the 29 Lean Cuts. Decisions, decisions…

Ride on!

Daren

Stick with What Works...and BEEF Works!

I've often wondered what it feels like on the Monday after a 202-mile run. Yea...right. I might have run 202 miles this past year. But this past weekend? Not so much.

Dane Rauschenberg did. Seriously. Dane ran 202-miles from Gettysburg, Penn. to Washington, D.C. in just over 50 hours! So I asked him, what did it feel like?

[Left: Dane enjoys an "Outback Special" steak at his post-race meal in Washington, D.C.]

"As with most things of this nature it was more relief than exuberance," said Dane.

Most things of this nature? I can't even think of anything of the nature of running 202 miles in just over two days.

"For over two days I had to keep my emotions in check. Only until the last quarter of a mile could I really allow myself to visualize being done."

Now this I sort of understand. When I completed my first Ironman 70.3 three years ago I remember wanting to cry around mile 8 of the 13.1 mile run (after a 56-mile bike following a 1.2 mile swim). When my brother met me with one mile to go and asked how I was doing my answer was "pain." But I didn't allow emotions to surface until my daughter joined me for the final 100-yard dash...er, hobble.

[Above: That's my daughter Shelby, Harry Potter book in hand, racing me to the finish line at the 2007 Vineman 70.3 Ironman]

But that was only 70.3 miles swimming, biking and running for just under six and one-half hours (6:27:43). How would it feel to run 202 miles in 50 hours? I cannot imagine. Why would anybody want to challenge their body to such extremes?

"As I often say - why not?" explains Dane. "If someone can come up with a reason why I should not do something I want to do, and I cannot refute it, I won't do it. Hasn't happened yet."

As I thought about Dane running for 50 hours, 16 minutes and 58 seconds the question on my mind was, "What did he eat?" So I asked.

"I fueled myself in the beginning on many Powerbar products but knew I also needed to have 'real' food. Diet while running an event like this is very tricky. You eat what your body says it wants when it wants it. That included peanut butter and jelly sandwiches, sausage egg McMuffins, Subway, tomato soup, chips, pretzels and many other things."

Of course I had to ask Dane if he had a steak during the race. After all, he tweeted "I want a steak" 118 miles into the race (read all of Dane's in-race tweets on his Strands profile). And according to his lastest post on the Blue Ridge Outdoors magazine blog, he was "craving one the entire race."

"I knew as much as I craved a steak I did need to wait until the end to put that in my body." And that's exactly what he did. Dane's post-race meal was the Outback Special signature sirloin (one of the 29 lean cuts of beef) at an Outback Steakhouse in Washington, D.C. According to Dane, protein is an important part of his pre- and post-race training diet.

"We all know we need carbs to do well in extended distance races but to neglect protein is to do so at one's own peril. I am not a dietitian and never claim to be (have often eaten things that would make you shake your head before during and after races) but I know what works for me."

"Know what works for you and stick with it" is a common theme among elite athletes. As Olympian 1500/5000 meter runner Bernard Lagat said in Runner's World, "Secrets of the Olympians"...

I love steak, and I have to have steak the day before I race. Some people are afraid to eat steak before a competition because they think it'll make them too full and slow them down. But in Osaka [at the 2007 World Championships], before I raced, I went to Outback and ordered the biggest steak I could, and I won. You have to do what works for your body.

So why beef? The zinc, iron and B-vitamins in beef provide fuel for physical activity. Iron helps your blood carry oxygen to your vital organs and muscles (pretty important during intense physical activity!). Zinc helps build your immune system and enhance cognitive function. B vitamins provide energy (check the label on those sugary energy drinks and you'll see that most are loaded with B vitamins).

Calorie for calorie, lean beef is one of the most flavorful and efficient ways to meet the daily value for 10 essential nutrients and provides 20 grams of protein per serving. That's why I like to call beef "nature's best-tasting multivitamin!"

So stick with what works. Stick with BEEF!

Next up on Beef Man...Barb Does Boston, a recap of Kansas rancher Barb Downey's Boston Marathon run.

Ride on!

Daren

See Dane Run. Dane Loves BEEF! Run, Dane, Run!

As I was boarding the plane from STL to DEN after the GO! St. Louis Half Marathon I was standing next to a guy carrying the same SWAG bag I was. He had that lean build of a marathon runner and was wearing a visor with www.SeeDaneRun.com across the front. I put two and two together and figured he must have run the race that day (I'm quick like that), so I asked, "How was your run?"

He answered "around 3 hours" adding that this was his last long training run for a 12-person team relay from Gettysburg, PA, to Washington, D.C.

But then he said, "Only I'm doing it solo."

Now, I've driven from Gettysburg to Washington and know its not a short drive! "How far is that?" I asked. Dane calmly replied, "202 miles." You can imagine the rest of the conversation...

"Seriously? Your going to run 202 miles? SOLO?"

"Yes."

"Dude, that's crazy."

Based on his recent blog post in Blue Ridge Outdoors magazine titled, "I'm not crazy," I guess he gets that alot (sorry, Dane, I didn't mean to "irk" you!).

We continued chatting. He asked about my run. I shared that I was thrilled to run a personal best 1:50:34 (see results at left). I told him about the Ironman Boulder 70.3 triathlon I am training for and asked if he'd ever done a triathlon. "One," he said, "and I was fortunate enough to win so I decided to retire. Figured I'd quit while I was ahead."

There are lots of different levels of athletes. There are guys who dominate the court at the local gym then there's Michael Jordan. There are snowboarders who hit the slopes every weekend then there's Sean White in his private halfpipe perfecting the "Tomahawk" (the gold-medal winning move he named after a 30-0z. steak he ate in an Aspen restaurant!). There are weekend warriors like me then there are "extreme" runners like Dane.

That's what they call Dane, an extreme runner. He once ran 52 marathons in 52 weeks. He's going to run 202 miles in two days, essentially back-to-back 100-mile ultra marathons. Yea, I'd say that's extreme!

When we deplaned in Denver Dane asked me to stay in touch. So I e-mailed him this week and wished him luck in the American Odyssey Relay (or, in his case, Dane's American Odyssey Solo) 202 mile run.

Of course, I had to ask, "Do you eat beef?"

"One simple sentence," Dane replied. "I love beef."

See Dane run. Dane loves BEEF. Run, Dane, run!

Follow Dane on his own personal American Odyssey via Twitter. Send him notes of encouragement and let him know that beef-loving athletes across the country are rooting for him to reach his incredible goal to run 202 miles solo in 48 hours!

Ride on!

Daren

1000 Miles and Counting!

Actually...1,038 miles and counting as of this morning. I just got in from a brisk 25-mile ride on a cold May morning in the Colorado Rockies. I love riding in morning. It's a great way to start the day (especially burning 1,232 calories!).

[Above: The green pastures and registered polled herefords of Statter Ranch at the corner of Perry Park Road/Hwy 105 and Tomah Road]

I rode the same route last night after work and put in 20 on Sunday, giving me 70 miles so far this week (I count Sunday as the first day of the week). Unfortunately I think that's all I'm going to get this week with work and travel interfering with my training! But no worries, with one month to Ride the Rockies I'm well ahead of where I was last year at this time (about 400 more miles in the saddle!).

After a snowy April and wet start to May (at least on the weekends), the weather finally warmed up enough for a good ride this past Saturday with my new riding buddies from the New Hope Cycling Group (a group of riders affiliated with New Hope Presbyterian Church in Castle Rock). It was bit chilly but sunny Saturday morning as we headed out for a strong 38-mile loop in and around Castle Rock.

Sunday (Mother's Day) turned cold and damp again but I was determined to ride outside so wound through Castle Rock for a casual 20 miles. The time I spent on the trainer is paying off as I finally get back out on the road. My legs feel good.

And my high protein, low carbon footprint diet (lot's of nutrient rich beef) is paying off, too. I've dropped 15 pounds of winter weight (I'm at my lowest weight in three years) but maintaining important muscle mass. It will be nice not to have to carry that extra weight up Independence Pass this year on Ride the Rockies!

Ride on!

Daren