Dean Karnazes's Blog, page 4

Runcation

Staycation has almost become a commonplace word these days. Ever heard of Runcation? (probably not, since I just made it up). The term is an attempt to coin the growing phenomenon of people building a vacation around a race.

I've met plenty of "serial runners" over the years (basically folks who travel from one marathon or half-marathon to the next). Not a bad way to see the world, eh!

I should know, I've taken my family to a number of exotic and distant locations around the globe in pursuit of a finishers medal. You may have, too.

I'm curious to know, how many of you have taken a "Runcation?" If you have, where did you go?

Please leave your comments and recommends below on some of your favorite destinations. Who knows, I might just see you there in the future!

Run on….

Dean

Pre-Race Meals

We all have our favorite pre-race meals. Some of us have lived through shifts in trends; from huge pancake stacks during the carbo-loading craze that often left us feeling bloated and listless, to nothing but plain water for breakfast during the shift to less substantive pre-race intake which left us weak and depleted. After years of experimentation, I have found that a relatively small, but nutrient dense, meal works best for me.

Many people have asked me to describe specifically, my ultimate pre-race meal, so here goes: It consists of a 4oz serving of Greek-style yogurt, half a cup Bear Naked Peak granola, and half a cup of fresh organic blueberries or blackberries or a chopped banana.

Greek Gods plain yogurt is my personal favorite because it is whole natural yogurt with nothing added or taken away. I find that the low-fat and fat-free yogurts don't satiate me and sustain my energy levels the way whole yogurt does. Often I can run an entire marathon consuming just water after having this pre-race meal.

If temperatures are predicted to be warm on race day, I'll also consume 14oz of ZICO pure premium coconut water. Not only does ZICO provide the perfect balance of electrolytes, it sits very nicely in my stomach and doesn't slosh around a lot or cause GI distress.

So there you have it, my ultimate pre-race formula. But I always tell other runners, "Listen to everyone, follow no one." What works best for me may not work best for you.

On that note, I'd be curious to hear from some of you. What's your ultimate pre-race fuel? Leave your recipe in the "Comment" box below.

Thank you. I'm sure we'll all learn a lot from this, and probably get pretty hungry, too!

Dean

Getting Dirty

We've all heard plenty about the virtues of barefoot running and minimalist footwear, but just as beneficial can be the benefits of running on natural surfaces.

Unlike running on a road or concrete, natural surfaces are more forgiving and offer a more varied terrain, ultimately resulting in less repetitive micro trauma to bones and joints than running on hard pavement does.

Now, what exactly do I mean when I say, "natural surfaces?" The more common nomenclature is "trail running." However, the term "trail running" conjures up visions of rocky and rutted single-track paths zigzagging up the side of steep mountainsides. Sure, that's one element of running on natural surfaces, but so is running on the grass through a park or along a graded fire road in the rural countryside, which are more common settings for most runners.

Along with the benefits of a softer surface also comes the absence of vehicle traffic, and its related pollution, as well as offering a more scenic and engaging surrounding. It's no wonder that more runners are heading off road these day. In its 2010 National Runner Survey, Running USA noted a marked increase in the number of runners now hitting the trails.

Here in the US there is a terrific organization called the Rails-to-Trails Conservancy that is helping to provide access to a network of trails across the country. The mission of Rails-to-Trails is to convert old railway routes into footpaths that can be enjoyed by athletes, cyclists, hikers and the general lovers of the outdoors no matter what you level of fitness. I followed some of the Rails-to-Trails pathways during my recent Run Across America and it was some of the most enjoyable and memorable segments of the entire journey (it certainly beat running on a busy Interstate Highway!).

I suspect most of you reading this column have also run off road before, but I'm always curious to know. If you could, please share with us in the "Comment" field below what percentage of your running is done on natural surfaces (i.e., 100% meaning all your running is done off road and 0% meaning none of your running is done off road) and also share with us where you are located.



Thanks much. I'm sure we'll all learn from this!

Dean

60% off road, San Francisco Bay Area

Surf & Stride

Bart Yasso, Rich Hanna, Michael Wardian, Dean Karnazes & J.T. Service

We all have our favorite races, events that move us in a certain way. For me, the Kauai Marathon will always hold a special magic.

Much of the credit belongs to the visionary behind this marathon and half-marathon, Jeff Sacchini, who set out to create a world-class event from its inception. Now in its third year running, the Kauai Marathon is one of the best-organized races on the planet. Yet it still retains an easygoing and personal charm. The locals call it "Aloha" spirit.

Since I love the ocean, my time on the island is divided between surfing the waves and striding the streets. To me, the Kauai Marathon combines the best of both worlds!

My favorite retreat to bunk is at Whalers Cove, which is close to the race start and finish. Talk about a slice of paradise! Situated in a lush tropical setting, the accommodations are stunning, complete with wild sea turtles frolicking in the nearby bay. When it comes to post-race recovery, swimming with turtles in the opensea sure beats an ice bath!

If you're looking for an exotic marathon experience in a stunning setting (and who isn't), the Kauai Marathon is a delightful destination that is sure to bring out the best of your aloha spirit.

Shaka from the Garden Isle,

Dean

GORE-TEX TransRockies Run: Conclusion

If you've ever considered entering a multiday stage race, I would highly recommend the Gore-Tex TransRockies run. This event is wonderfully organized and the aid and support along the way is tremendous. In addition to the traditional 6-day race, last year a 3-day option was added.

Unlike some of the other multiday stage races I've participated in, the TransRockies race requires less mandatory gear to carry during the runs. Also, your morning and evening meals are prepared for you as opposed to having to carry your daily food ration on your back. Imagine that, instead of freeze-dried meals out of a Mylar bag you're treated to gourmet food, trailside!

Another amenity not afforded in many other multiday races is a warm shower at night. Sure, you may prefer running for six days straight without showering, but probably not.



The popularity of multiday racing continues to grow. If you're searching for the next thing in your running quests the TransRockies race could be it!

Keep discovering,

Dean

Stage 5: GORE-TEX TransRockies Run

Red Cliff to Vale

23.5 miles

9,443 feet of total elevation change

Stage 5 looks tough on paper, and paper doesn't do it justice. The stage includes a whopping 9,400ft of climbing and descending, capping out at an altitude of 11,500ft above sea level (for comparison, the Empire State Building rises to an altitude of 1,250ft above sea level).

After departing Red Cliff the course weaves along an endless succession of switchbacks up the backside of the Vale Mountain Ski Resort. At the summit of the climb you're standing atop the highest chairlift on the mountain looking down at the base of the resort miles below.

For anyone who's ever run up a mountain before, you know that running back down can often be more painful than the upward journey; especially with a cumulative 90+ miles of running through the mountains already on your quads. The run down into town was punishingly glorious!

My running partner today, Ian Pund, was super strong. A 5-time Ironman finisher, Ian knows a bit about pain. We really pushed each other on the climb to the summit, and absolutely pounded the downhill. We had to. I've got a six o'clock flight from Denver to Kansas City, Missouri for the inaugural Kansas City Marathon.

Ain't no rest for the weary, and I wouldn't want it any other way.

Charging onward,

Dean

Stage 4: GORE-TEX TransRockies Run

Camp Hale to Red Cliff

14.2 miles

6,677 feet of total elevation change

Today we basically ran up one side of a mountain and back down the other. Actually, Resolution Mountain has a secondary peak just beyond the false summit, so after you crest the initial peak and think you're heading down the backside, you're unexpectedly facing another uphill climb. Isn't the saying "If this were easy, everybody would be doing it; now suck it up and move on"? Okay, that second part of that quote, but I kinda think it's fitting considering the summit of Resolution Mountain is at 11,600ft above sea level.

When the descent began in earnest, you certainly knew about it. There were portions that were so steep it was difficult to run at all. At the bottom of the decline—about mile 11—there was a strategically placed aid station to refuel and rehydrate for the last stretch of course.

And what a blast that final stretch was! A significant portion of the early section was run through Turkey Creek. The cold, splashing water added a cool element to the run (both figuratively, and literally!). As my running partner for the day, Kim Bogin, put it, "I felt like a kid running through the mud!".

Kim is an experienced runner of the past 12-years and has competed in every distance from 5K's to marathons, both on roads and trails. She's participated in some of the biggest races in the country, including the Boston and NYC Marathons. Kim recently finished a smoking 1:47 at the Divas Half Marathon in Vale, Colorado (remember, Vale's at 8,022 ft above sea level!).

She really put the hammer down during our run today. We did the same stage together at last year's TransRockies race and we smoked our previous time by some margin, even though the river section was much longer this year because of the heavy snow run off.

Stage 4 finishes in the charming little town of Red Cliff, which sits on a bend of the Colorado River. Surrounded by 1500-foot ocher-hued sandstone cliffs, the entire main street of town was transformed into a huge block-party; with food, music, and cold margaritas at Mango's Bar & Grill. Tell me, does it get any better!?

Weaving through the Rockies,

Dean

Stage 3: GORE-TEX TransRockies Run

Leadville to Camp Hale

24.3 miles

6,763 feet of total elevation change

Leadville, Colorado is deceptive. The town itself is situated on a relatively flat plane, giving the impression you're at sea level. Such is hardly the case. As soon as you start walking down the street you realize something's amiss. Your breathing becomes labored and your legs experience a tinge of fatigue, even at a slow pace. That's because you're way up in the sky; over ten thousand feet up, to be precise.

Stage 3 of the TransRockies race starts on the main street of Leadville. It's initially flat, but even running on a flat surface at this altitude is taxing. The road quickly yields to a trail network that weaves and zigzags along the Continental Divide Trail, over the Cooper Mountain Ski Resort, and eventually to Camp Hale (previous home of the esteemed 10th Mountain Division during World War II). When I was able to catch my breath, the views were spectacular.

Today I had the pleasure of running with Team Morganton Mountain Men- Doug Thompson and Dennis Kuhn from North Carolina. Doug and Dennis are accomplished long distance runners, having previously completed a 24-hour race together. Along with finishing 37 marathons and ultramarathons, Doug has also run the 4 Deserts Atacama Crossing; a brutal six-day 250-kilometer self-supported race across the driest place on earth. A medical oncologist and dedicated husband and father, the man clearly has no shortage of energy!

Long run the Morganton Mountain Men…

Rippin' through the Rockies,

Dean

Stage 2: GORE-TEX TransRockies Run

Vicksburg to Twin Lakes

13.5 miles

7,680 feet of total elevation change

Today was a grunt. In between the starting line at Vicksburg and the finish line at Twin Lakes resides a little speed bump called Hope Pass (elevation 12,538ft). Coming from sea level a couple days ago, there was lots of gasping (as you could imagine). An aid station volunteers at the top of Hope Pass asked me if I needed anything. I told him a spare lung would be nice.

My running partner today hails from my boyhood stomping ground, Southern California. Dave Whiting is the outdoor editor for the Orange County Register and is a true outdoorsman if there ever was one. He runs, mountaineers, road cycles, mountain bikes, trail runs, hikes, climbs, swims, sails, dives, rafts, and kayaks. Adventure is a full-time job for this man!

Climbing up the backside of Hope Pass was one thing, but running down the frontside was different. As any experienced trail run can attest to, the downhill's can often be more punishing than the ups. You lose a lot of elevation very quickly coming down from Hope Pass and it can wreak havoc on your quads. The trail was technical single-track, slippery at points, and littered with menacing rocks and small boulders. Basically, absolutely glorious!

Dave really kicked it in the last few miles, the gravitational pull of the finish line seemingly boosting his adrenaline to a whole new level. Check it off as another great day in the long list of his diverse and remarkable adventures. I feel honored to be a part.

Signing off from Leadville, CO at 10,152ft above the sea,

Dean

Stage 1: GORE-TEX TransRockies Run

20.6 miles

5,119 feet of total elevation change

The first stage of the event covered a little more than 20 miles of rolling terrain deep in Colorado's "Banana Belt". The Buena Vista/Salida valley, has a high desert climate and some of the mildest winters in the state.

Because of the climate, stage 1 felt more like Arizona than Colorado; sand, cactus and sagebrush lined most of its route. Temperatures rose to nearly 90 degrees. While there were no major climbs, the rolling route included over 2,700 feet of climbing on a mixture of both single-track and double track trails through the classic high desert surroundings. We were treated to spectacular views of the 14,000 ft peaks of the Collegiate Range, which served as a reminder of the high altitude days ahead.

I ran a terrific guy today, Josh Henderson from Afton, Wyoming. Josh coaches junior high football and is a throwing coach for high school track and field. A marathoner and trail racer, Josh and his wife Erin have 12 children– nine of which they adopted. Basically, he's running a marathon every day!

It was really inspirational to watch Josh dig deep to pull through some severe cramping in his legs and calves. There was a point where I thought he might not make it, but he shook it off and kept going. I was impressed, as were many of the onlookers.

As hurting as he was, Josh really kicked it in at the finish and was all smiles when we crossed the line. I get the feeling that I'll be seeing him at futures races!

Keep going Josh; may the wind always be at your back.

Dean