February Update

It's been awhile.

Haven't been doing any trail running, but have been doing lots of short barefoot runs on an indoor track. Only ran in shoes twice this month! Feels great, but is taking longer than I'd hoped to transition to longer mileage. Trying to be patient and not do anything stupid ;)

With the shorter mileage, I've also managed to put on a few pounds over the last 4 months since I've continued to eat as if I were still hammering out 20+ mile runs every weekend. Peri-menopause doesn't help in that regard either.

Been trying to eat healthier, as in more natural foods and in better combinations (ie veggies, good fats, protein, and carbs at every meal). This all came to mind after watching Food, Inc.and then listening to a dietician from Nutritional Weight and Wellness give a presentation. Even "good" carbs break down to sugar and result in insulin spikes when eaten alone, which in turn can affect blood cholesterol levels, inflammation, sleep quality, yadayadayada. Trader Joe's has an awesome natural peanut butter with roasted flax seeds (the almond butter with flax is pretty good too), and I've found a few local places that sell free range/grass fed meat, organic eggs, etc. Also found some awesome wheat berry and quinoa recipes :)

I've been enjoying watching the Olympics, though I seem to hear the results before I get to see the events, which kind of spoils it. I used to participate in alpine ski racing (the major source of my current knee problems), so those events are my favorite.

Still not sure what races I'll be doing this year - the column on the right side of the page will most likely change. Probably at the last minute in many cases. North Country 50 mile is the only race I've officially entered at this point, and I'll combine that with a family visit.

Can't wait for spring!

Black Bears Continued...

OK, I found some of the old pictures from the black bear den excursions that I mentioned in my last post. Keep in mind, this was almost 20 years ago and the photo prints have faded/degraded somewhat. Now I am the one who has faded and degraded ;)

The study bears all wore radio collars, so we were able to locate them by using a tracking antenna. Here we are, trudging through the North Woods behind one of Lynn's assistants who is holding the antenna.

Peering into 395's den after some snow had been cleared from the opening. Her den was like a small underground cave, maybe 8 feet long and a few feet deep.

Here I am entering the den - hanging upside down with two guys holding my ankles. Many people ask if it smelled bad. No, it smelled like dirt. During hibernation, bears do not eat, drink, urinate, or defecate - and hibernation in northern Minnesota typically lasts from October until mid-April - about 6 months! Their physiology is actually quite fascinating! Most other mammals would die of dehydration or renal failure after only a week or two without water. Bears will lose approximately 25% (as much as 40% for a lactating sow) of their body weight during hibernation, but seem to retain muscle and bone mass, so it's all fat loss. They give birth and nurse their cubs during this time as well. Try doing THAT while you're"sleeping" :)

This particular bear, 395, had two cubs even though she was 21 years old at the time (that's an old bear)! For reference, Lily the Internet Sensation is 3. We got the cubs out first and promptly got them inside our jackets to keep them warm. Cubs are typically born in mid to late January and are practically hairless, weighing less than a pound. This excursion took place in mid-March, so the cubs were approximately 2 month old fuzz balls and weighed about 3 pounds.

Cute little buggers, aren't they? Their eyes were just starting to open. Check out the claws on the front feet!

And the little pink feet on the hind legs!

After the cubs were taken care of, it was time to get Mama out of the den. Since she was sedated throughout this entire process, she was limp as a rag, weighed about as much as the average human male, and you already saw the den opening. Not an easy job!

Once she was out, she got a thorough check up: weighed, blood drawn, breast milk sample taken, teeth checked and measured, pads of feet checked (they shed the outer layers of skin during hibernation), brand spankin' new radio collar put on, etc.

The sedative makes their eyes twitch back and forth - kind of eerie. Soon our job was finished and it was time to carefully put the bear family back where they belonged and say goodbye. The entire experience was one of the most fulfilling of my life and gave me a new found appreciation for black bears. Thanks for letting me tag along, Lynn!

Dr. Lynn Rogers, March 1991

Black Bears

In March of 1991, I had the privilege of visiting (and entering) occupied black bear dens in northeastern Minnesota with a bear researcher named Dr. Lynn Rogers. It was an awesome experience: cross country skiing, snow shoeing, snowmobiling, and good ol' fashioned bushwacking through thigh deep snow just to get to the dens. The study bears all had radio collars, and Lynn's assistants had a tracking antena, which is how we knew where they were.

I remember one of the dens being in a small hidden cave in the ground somewhere between Ely and Isabella. Two guys held me by my ankles while I hung awkwardly upside down, wiggling between rocks to get into the den. The bear was called "395" and she had 2 cubs, a male and female, both of which weighed about 3 pounds (cubs are typically born in January and weigh less than a pound at birth). Their front feet were about the size of silver dollars and their claws made them stick to my ragg wool sweater like velcro. We got the cubs out first and put them inside our coats to keep them warm while we wrestled Mama Bear out of the den (she was sedated through this entire process). She was weighed, had blood drawn, had a breast milk sample taken, teeth checked and canines measured, checked to see if she had shed the pads of her feet, changed out her radio collar, etc. The cubs were also weighed, gender and identifying features noted, pictures taken. They bawled at first, sounding almost like human infants. Little pink feet and noses, their eyes were just starting to open (I really need to go find the pictures). Finally, Mama was gently lowered back into her den and her cubs were returned to her.

Dr. Rogers is still doing his black bear research in the Ely area, and this winter his team installed a camera into one of the bear dens. Late this morning, Lily the Black Bear gave birth to her first cub. You can watch it here:

Winter Blues

OK, so winter isn't my favorite time of year for running. I don't like running on ice or in sub-zero temps, and the hamster wheel drives me stone. cold. insane. I've chosen to do more short runs on an indoor track while upping my barefoot miles, strength training, and I keep meaning to get to a yoga class but haven't pulled it off yet. I've also been working on getting my shoulders fixed up (tendinitis on both sides from teaching 6 theraband classes per week at a nursing home). That's finally healing up, and I just started more aggressive upper body strength exercises this past week :)

Speaking of the nursing home, one of my 98 year old exercise participants told me last week what he wants engraved on his headstone when his last day finally arrives:

"The pills didn't work."

The more I think about that one, the funnier it gets.

Still unsure of my 2010 race plans - there will probably be more "seat of the pants" last minute decisions and/or fat ass runs this year, mainly because of financial concerns and my current lack of training miles (haven't done a double digit mile run since Surf the Murph).

This weekend I will attend either the MDRA annual meeting to score some free pizza, or the NSCA Winter Strength & Conditioning Clinic to get some CEU's for one of my certifications.

Hope to get out on the trails soon!

Races That Intrigue Me

So, I'm still trying to decide what races to run in 2010. There are lots of interesting runs out there, and which ones I do will more likely come down to cash flow (or lack thereof after swallowing a $1200 per month pay cut in October that isn't likely to turn around any time soon). But, I can still dream and put a few things on a "to do" list for when things finally do turn around.

In no particular order:

Bandera 100K - they have a 50K too, but if I'm going to go all the way to the hill country of west Texas, I may as well go for the longer distance. They bill this race as "A Trail Run of Rugged and Brutal Beauty where everything Cuts, Stings, or Bites." It's held in early January when most of the critters (particularly scorpions and rattlesnakes) are less active. Still plenty of cacti and wild boars to cut you up ;)

Rocky Raccoon 50 Mile - another Texas race (this one on the east side of the state), sounds like a relatively flat course with generous cut offs, but it won't be happening this year. Carl finished his first 100 miler here last year and gave it good marks.

Kettle Moraine 100K - so far, this is the one that's been tuggin' at me the most. Seriously considering doing this one in 2010.

McNaughton 50 Mile - another one that I am seriously considering this year. Generous cut offs, within driving distance, and a trail that I've never run before. Word is: MUD! I'm not a huge fan of loops, and this one would be 5 x 10 miles. It will probably be this one or Ice Age depending on finances. We'll see.

Ice Age 50 Mile - I did the 50K last year, and it was.....OK. The 50 mile spends more time on the Ice Age single track rather than the Nordic Loop, and it would be a good last long training run for Kettle. Strong possibility for 2010.

Marquette 50K / 50 Mile - would require a moderately long drive to the U.P. but would be doable. And it's near Lake Superior :)

North Country Trail 50 Mile - might be fun to take the car ferry across Lake Michigan rather than drive down through Chicago and back up to Manistee, run the 50 on what sounds like fairly non-technical hilly single track (2 x 25 mile loop), and I could combine it with a family visit. The race has a 14 hour cut off, free beer at the end, nice swag, and is at the end of August a week after Marquette. Seriously considering this one for 2010, which would mean no Marquette and most likely no Superior fall races.

Bighorn 50K / 50 Mile - sounds like a beautiful course, and I love the Rocky Mountains!

Oil Creek 50 Mile - sounds like gnarly single track trail through a very unique area of PA, and I could combine it with a family visit if I drive. I love gnarly single track :)

Superior 50 Mile - Speaking of gnarly single track, the Superior Hiking Trail is one of my favorite places on Earth. I'm more likely to do this one in 2011.

Wild Duluth - I had originally planned on doing the 50K this year, but ended up running the 50 mile at Surf the Murph instead. I think this will always be a tug of war since Surf the Murph is a 15 minute drive from home with no gas, food, or lodging expenses, and the two races are most likely going to be only a week apart if Les moves the Murph up a week earlier for 2010 like he mentioned. However, Wild Duluth takes place on a great part of the Superior Hiking Trail, and it's not that far.... Oh, the decisions!

Voyageur - another North Woods classic that's close to home, but in need of a new RD. Perhaps the half this year or next?

Dances With Dirt Bloodied, Boned, Bruised, and Burned Series - actually 4 different races that take place in 4 different locations, 3 of them in the Midwest (Hell, MI, Devil's Lake, WI, and Gnaw Bone, IN). Spring, summer, fall, and winter are all represented! And a trip to Florida in winter to run an ultra would be cool to round out the series.

Mohican 50 Mile - another one that I could combine with a family visit.

Shadow of the Giants 50K - running through a forest filled with giant redwood trees near Yosemite National Park. Wow.

Pacific Coast Trail Runs - pretty much any or all of them! I've never been to the west coast, and that's got to change ;)

Those are just a hand full of the trail races out there that sound like fun! Time to get over to the club and log a few miles on the treadmill or do a few miles in the Vibram Five Fingers on the indoor track. If I show up at least 12 times a month, I get 20 bucks back ;)

Snowshoeing at Afton

Got the Afton State Park newsletter from Assistant Park Manager Rachel today, and it's got info about a new snowshoeing class that will meet at the park's visitor center. Classes will run from 2-3 pm on the following dates:

Dec 13
Jan 10
Jan 24
Feb 7
Feb 14

Classes will be taught by UMTR member Jim McDonell (who is also in charge of the brand spankin' new Braveheart Snowshoe Race Series) and is open to all abilities. Afton has some snowshoes available to rent if you need them :)

For more info or to register (no mention if the class is free, but snowshoe rentals are $6), call 651-436-5391.

New Trail Race Schedule Blog

This seems a little silly since I haven't really been keeping up with this blog, but I've started another one just to keep track of the plethora of trail races that are coming and going in the great North Woods.

The Upper Midwest Trail Runners have a wiki that members can update as they see fit, including an activity calendar. Very cool idea! But, after spending a considerable amount of time adding info about different races from various locations that the club supposedly encompasses (I don't think we've had a single event in Michigan, Iowa, or North Dakota, but they do add a nice touch to the logo), the links end up getting deleted shortly after each race occurs. This means that rather than just updating next year's race date, one must relocate and reload all of the race info all over again each and every year.

Thus, the Upper Midwest Trail Races blog has been born! It is in it's very earliest stages at this point, but I hope you find it useful :)