Another great Flotrack article written by Christopher Kelsall

Zach Whitmarsh toils on the Jack Wallace Memorial, Oak Bay High School track. Marley, his dog canters back and forth from the infield to the start area and back, taking splits.

“What breed mix is Marley?”

Zach writes: ”Marley is a pound dog. As far as we can tell he is a Shepherd-Collie cross. There may also be a bit of Burmese in him, he’s a big-pawed dawg and he’d probably weigh another 20 pounds if he didn’t get in the 50 miles per-week he’s gotten used to.”

Meanwhile some local, longer distance ectomorphs gut out a low-key invitational race, looking smooth in their attempt at sub 30 for 10, 000m (others drop at halfway or at 3,000 - they are here just to check fitness), they appear fluent, until Zach starts his sprint workout.

Whitmarsh re-defines the everyday runner’s paradigm of what is fluid motion.

(more…)

You know spring is in the air when the local trail running scene begins to heat up. In fact two North Vancouver trail running groups are just beginning this week. Details below:

(more…)

Written by MATTHEW SEKERES, published December 14, 2007 in the Globe and Mail

The next Maria Sharapova or Sidney Crosby could soon be training at an elite sports academy on Vancouver Island. A British Columbia developer has teamed with sports-business giant IMG World to construct the latter’s second full-service sports academy, and its first in Canada, on land formerly owned by a timber company about 10 kilometres south of Courtenay. This morning, Ted Meekma, IMG Academies senior vice-president and director, will join politicians and officials from Sage Hills Developments for a news conference announcing the proposed creation of an academy that, based on IMG’s track record, should produce professional athletes and, for students, scholarship opportunities to U.S. universities.

“They’re the best in the world,” Shannon Price, director of marketing for Sage Hills, said about IMG. “They have the best methodology, the longest history and they have the experience to do it. There is nothing like this in Canada and the Pacific Northwest.”

(more…)

by Matt Fitzgerald
For Active.com

Every marathon runner dreads “hitting the wall,” or being overwhelmed by fatigue before the finish line is within reach, forcing you to slow way down or even stop. Different things cause this in different runners and most runners assume they know what hitting the wall is.

Muscles run out of glycogen–their favorite fuel–and as a result, there is no longer enough energy available to hold pace. Or perhaps muscles produce too much lactic acid, which builds up to the point where the muscles stop working properly. Or maybe the runner becomes too dehydrated and fatigue results from heat accumulation in the muscles.

Whatever the specific cause, hitting the wall in a marathon–or any other run–is the result of some type of functional breakdown within the muscles that impairs their ability to function at the desired level. Right?

(more…)

By Neil L. Cook, BS, MS, Med

Marathons are the “ultimate” goal for many runners. But there’s a core group of runners that believe the marathon isn’t long enough; not enough of a challenge. They feel the need to go longer, sometimes A LOT LONGER! These are different runners, not your average 10 K weekend racer. And although they are fiercely competitive, the camaraderie of ultra-marathoners is legendary. The support for fellow runners during an ultra extends further than any other running event.

What Is An Ultra Marathon?
A marathon is 26 miles 385 yards long. An ultra-marathon is any event longer. Typically, 30 miles, 50 miles, and 100 miles. There are other distances, but those are the most popular. There are also timed events: 12 hours, 24 hours, 48 hours, and even multi day-races. Some are run on roads, some on trails, and some (mainly timed events) on a track.

(more…)

A few tips from Anton Krupicka:

First, I honestly believe every single runner is an ongoing experiment of one. What has seemed to work for me, may not-in fact, probably won’t-work the same way for someone else.

Run more! Whenever people ask me for training advice, I feel somewhat frustrated because I like to think that running is fairly uncomplicated. In a generalized, simplified nutshell-especially in the world of ultrarunning-the more you run, the better you will become at running. It’s certainly not the sexy answer and isn’t always super-exciting, but sheer time and pure hard work can go a long ways.

Have fun! This is a necessary corollary to the first paragraph! If I’m not enjoying my running, then I’m not going to run. Therefore, most of my running I really, truly enjoy, i.e. long runs in beautiful locations.

Slow down! I come from a background of training and racing on a college cross-country and track team and the number one training fallacy that I can identify now (other than maybe not running enough, but slowing down is correlated to that) is that some people would try to run way too fast on supposed easy or recovery days and runs. If the pace doesn’t feel easy, then it’s not. By slowing down to 8 minute pace I can go running comfortably for 3 hours, and by saving the hard efforts for the occasional race and speed workout, I’ve been able to go to the next level. However, getting out there and grunting and hurting at least once a week is still needed for improvement in this sport.

Keep it simple! Training to run 100 miles is not hard: get out there and run. A lot. Whether you’re tired or not. And savor the opportunity to access the simplified, primitive existence that running through the woods offers. Don’t get caught up in all the stopwatches and split times and GPS devices and heart rate monitors and gel packets and Camelbaks-just throw on some shoes (or not!) and let running remain the unfettered activity that it has always been.

We are pleased to provide an update on Barefoot Bill. As you may or may not recall several months ago we posted pictures of Bill’s feet after he had ran a half marathon barefoot without any training. It wasn’t pretty (see Potential Pitfalls to Barefoot Running, October 3rd, 2007). We are happy to report however that his feet are healing nicely and he’s back to training full-time (barefoot of course).

Train on Bill.

Check out Fried Quads, a new online forum dedicated to the endurance athlete. Categories include cycling, bike lust, ultras, marathons, sane distances and triathlons & adventure racing.

From the Vancouver Sun, published Thursday, November 15, 2007

Lifting, crunching, straining and sweating are okay, but some people draw the line at grunting while lifting weights at the gym.

“I just don’t think it’s necessary,” says Kelvin Smith, who is a regular at his local gym. “I don’t think it makes a difference with being able to lift more. I think people do it for effect, and I find it very annoying, absolutely, because it’s phoney.”

Bodybuilder Ryan Cherwoniak is a grunter and says it’s a natural thing to do when you’re exerting yourself to the max.

(more…)

Originally posted on February 22, 2007 at EliteRunning.com

Interview conducted February 15, 2007 by Duncan Larkin

Scott Jurek, 33, is arguably one of the best ultramarathoners in the world. Raised in a home on a three-acre lot outside Duluth, Minnesota, Jurek took up running in junior high school as a natural extension of his innate desire to be outdoors. He ran track his sophomore year of high school in order to prepare for his passion at the time: Nordic skiing. At the age of 20, he was talked into running his first ultra, the Minnesota Voyager 50 Mile, where he placed second. After that, he was hooked on ultras. In 1999, at the age of 25, he was the youngest runner ever to win the Western States 100-Mile Endurance run—an event that he went on to win six more times consecutively. He set the course record of 15:36 there in 2004. Jurek’s other notable ultra victories include winning the grueling Badwater Ultramarathon twice (2005, 2006) and establishing a new course record of 24:36, winning the Leona Divide 50-Mile Run four times (2000-2002 and 2004), winning the Miwok 100k three times (2002-2004), and winning the Montrail Ultra Cup series twice (2002, 2003).

(more…)

A steady caloric intake is very important in running ultras, even more so as events get longer (100 miles and beyond). Over the period of a few months you should be able to find a number of foods and/or beverages that you handle well (no or little stomach discomfort), that taste good to you, and that are “packable” while doing your long training runs.

(more…)

Trail races are scenic and invigorating and different. Which makes them appealing, but also a bit intimidating. Fear not. Here’s everything you need to know.

Written by Martin Dugard and published in Runner’s World

Some researchers believe that each of us has an instinctive need called biophilia — a longing to be one with nature. Biophilia is why sitting on a park bench for 15 minutes can produce such contentment and stress release. It’s what makes us look out the window wistfully when stuck inside on a sunny day.

And it’s the only possible explanation for golf’s enormous success.

Biophilia is also a major reason why trail running has become so popular. Bounding along a woodsy trail induces calmness while improving leg strength, coordination and body awareness.

Maybe that’s why trail-race participation numbers are way up. Once synonymous with “fringe” running and high-altitude events, trail races now tend to be shorter — 5-Ks, 5-milers, sometimes 10-milers — and more accessible. The degree of difficulty has decreased, too, with many courses now looping through urban parks and along gentle nature trails. Aid stations are commonplace, and women are just as likely to compete in these events as men.

That said, trail races haven’t become so easy that you don’t need to train for them. Trail running requires more total-body fitness and a better sense of running technique than running on the roads. Trail tactics are vital, too, as is knowledge of the terrain you’re likely to encounter. Here’s everything you need to know:

(more…)

Principles from the fall sport apply to any distance–even if you’re past school

Written by Ed Eyestone and published in Runner’s World

Nearly three decades ago, as the Aspen trees turned yellow in Ogden, Utah, I joined the cross-country team at Bonneville High School, led by the demanding yet inspiring teacher and coach Neville Peterman. And even though I went on to race other distances, many of Coach Peterman’s cross-country training strategies contributed to my success. Coach Peterman’s four core rules apply to all runners seeking to perform their best.

Train year-round. For Coach Peterman, cross-country was not just a fall sport. If we wanted to be on the team, we had to run all summer to build endurance. And when winter snow set in, we’d do weight workouts to help strengthen and injury-proof our bodies for the next cross-country season. Only by training throughout the year could we expect to see consistent improvement.

(more…)

Are you thinking about running any of the upcoming trio of trail runs around Thetis Lake this Winter, which includes the Thetis Lake 20K Relay on November 11, the Gunner Shaw 10K Cross Country Classic on November 24 and the Stewart Mountain 10 Mile Cross Country Challenge on December 8, 2007?

If so…

here are some helpful tips…

(more…)

Use your head to improve trail-race performances
By Kevin Ludlum

While teaching a workshop about mental training for trail running peak performance, I asked the students a loaded question, “How much of our sport is mental?”

“Oh! It’s 70 percent … no, 80 percent … wait, 90 percent,” they replied enthusiastically.

“So that means the physical aspect of trail running is only 10 percent to 30 percent?” I asked.

“Yes!” the students replied without hesitation.

“Then what does it mean to ‘train’?”

They glanced at one other and declared, “We RUN!”
(more…)

This article was originally published in the April 2002 edition of the Running Journal and was written by Richard Ferguson, Ph.D

Distance running. Two words that bring to mind physical effort for an extended period of time. Not only is there extended physical effort in distance running, there is also the very often overlooked mental effort involved. After my best marathons, I have been very tired physically, but I have been very tired mentally as well. To run fast over an extended period of time requires concentration. When we have to concentrate intensely for a long period of time, like in a marathon, we drain ourselves emotionally as well as physically. Sometimes late in race it’s the lack of emotional energy that causes us to slow down, not a lack of physical energy. In other words, we lose concentration and our pace slows.

(more…)