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Grand Masters Running

Running After the Age of Fifty – A blog by Paul Jurasin

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Running with the Bears – Great Race, People, Place and Cause

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Running with the Bears – Mile 7 of the 1/2 Marathon

Many months ago, as I was looking through the list of races in the California Marathon and Half Marathon Series, I noticed a race with an intriguing name –  “Running with the Bears”.  I visited and was impressed by the professionalism of the race website as I reviewed the information about the race course, location, the charity the race supports and the comments from prior runners.  Over the next few weeks I found myself going back to the website over and over to learn more about Mountain Circle Family Services, the beneficiary of the proceeds and fundraising efforts resulting from the Running with the Bears.  I came to appreciate the services that are provided by Mountain Circle to assist in and improve the lives of foster children in this area.  After telling my wife about all the great race reviews and showing her the awesome things Mountain Circle does, I convinced her to register to run the half marathon with me and make the seven and a half hour trek northeast to the little town of Greenville, California for the race.

In the early morning of Friday, August 14th, we began our drive from San Luis Obispo on the central coast of California, out through the agricultural lands of the central valley, up through the state capitol of Sacramento and finally into the foothills of the northern Sierra Nevada mountains. Human population becomes sparse as one heads into the Sierras as the terrain becomes rugged and beautiful with rivers, deep valleys and gorges, and massive pine forests.  At about 4:00 pm, we arrived at the Taylorsville campground, our home base for the next couple of days, and setup our tent among the pine and oak trees.  Many runners and others were already setup in the campground, but still, there was plenty of space for us.  After the long drive, we were hungry so we drove the 10 or so miles over to Greenville (pop. 1100) for the pre-race dinner in the backyard of the new Mountain Circle location.  After a pasta and salad dinner along with desert, we heard from the race directors, Josie and Shauna, about the Mountain Circle mission to support the foster children of the area by providing them with a mom and dad that they were missing in their lives. Hearing the story of a former foster kid, now a young adult, in person made our support of the group through the race feel more real and well worth the cost and effort to get here.

After returning to the campground and getting and a good night’s sleep, we we awoke early to arrive at the start area six miles away for the Running with the Bears half marathon by 6:30 am on Saturday morning.  Without paying too much attention, we were thinking it was a little chilly in the early morning light until we looked at the car thermometer indicating that it was 38 degrees!  Wow, this is still August, right?   The area around the race start was buzzing with activity by the time we arrived.  The marathon had just started and the half marathon and 10k participants were begiwpid-wp-1440634322580.jpegnning to congregate near the start/finish line.  These are not Chicago Marathon size crowds but rather an intimate group of 500 people on the edge of the beautiful, barely populated Indian Valley surrounded by mountains highlighted by the rising sun.  Cattle grazed across the country road from the start line and throughout the thousands of acres of ranch land stretching before us with a “real” cowboy on horseback in the foreground tending the herd.  As race time neared, in true, small town, laid back fashion, the race director announced that the race would start 10 minutes late to allow the restroom line to clear, which made many people happy.  And, why not, we had all day to finish this race.  There are no time limits. In fact, there are refreshingly few rules to follow.  It gave me time to greet Stella, a blue heeler I met on Friday night that looked like a small version of our own Jackson back home.  There were many dogs getting ready to run both the half marathon and 10K all excited and ready to go.

After the National Anthem, a nice rendition sung live at the start line, the shivering mass of runners began their journey.  Becky and I had no time goal so we decided to run at a comfortable pace and enjoy scenery along with food and drinks at the eight aid stations along the course.  Eight aid stations is a lot for a half marathon and these were not ordinary.  There were the 4077th MASH, hillbillys, cheerleaders, belly dancers, fruit, peanut butter balls and a multitude of other snacks and drinks.  The effort put into this race by the aid station volunteers was truly extraordinary.  The course followed the edge of the Indian Valley along a mostly flat route with some rolling but no killer hills through the half marathon.  As we approached the finish line, something that I’ve never experienced in a race happened.  One of the race directors who is also the executive director of Mountain Circle Family Service, Shauna Rossington, ran the last 35 yards of the race with me to the finish line.  She then turned around and did it again and again with other runners as they finished.  A nice personal show of appreciation for the runners!

After the race, most of the finishing runners stayed in finish area to cheer the remaining runners in, play with the dogs, eat snacks, drink a beer and get a massage (all included in the entry fee). wpid-wp-1440634344466.jpegAfter an hour or two of post-race relaxation the temperatures had warmed into 80s so we gathered our fancy Running with the Bears finisher medals and made our way back to the Taylorsville campground for a nap followed by a stroll in the nearby river.  For lunch, we visited the Taylorsville Young’s Market, which offers a surprisingly eclectic selection of meats, cheeses, sandwiches and gourmet coffee.

wpid-wp-1440634284621.jpegAfter all this, most would think they were done activities.  Not at Running with the Bears!  5:00 pm marked the start of the Hoedown.  The Hoedown is the post-race event complete with dinner, live music, dancing and a bar held in the Mountain Circle backyard in Greenville.  At this event, special recognition was given to the volunteers and fundraisers involved in Running with the Bears.  The organizers and volunteers were amazing throughout the weekend.  People that were performing bag check-in at the race in the morning were in formal attire taking drink orders in the evening all with a smile.  This was a nice way to end a great weekend that was much more than just a race – it is truly an event.

Hair, Training and Racing

With August upon us, there are only 5 months left in the year.  That seems impossible.  After our 40 mile running trek down the Rogue River Trail in May, we have continued a decent level of training throughout the summer knowing that the fall brings several big races.  Overall, it’s been a good training year having only missed 5 days of running in the last 8 months.

This week, I have two exciting running related events coming up.  The first is on Wednesday when, for the first time in my life, I will shave my head!  Why would I do that?  Well, I challenged my community of friends to donate $1500 in a w0704150753beek to the St. Jude Children’s Research Hospital in support of my Chicago Marathon run in October and if they succeeded I would shave my head.  To my surprise and gratitude, my generous colleagues donated over $2200 to St. Jude and to be true to my word, I will gladly shave my head.  In fact, because I am a big believer in St. Jude and their mission, I would encourage anyone to take a look at what they do and make a donation if you are so inclined.  You can check them out here.  The scary before and after photos of my head to will be added to the Grand Masters Running blog later in the week!

The second event coming up this week is the Running with the Bears 1/2 Marathon on Saturday.  My wife, Becky, and our dogs, Jackson and Scout, are driving north 7 hours to the little town of Greenville, California on the edge of the northern Sierras to participate in a small race dedicated to supporting the foster kids in that part of the state.  We are very impressed by the organization and mission of the organizers of this event as well.  Find out more at:  Running withtheBears.org.

Following Running with the Bears, I will be running the Chicago Marathon in October and the Santa Barbara Red Rocks Trail Marathon in November.  I’m excited to get started!

Trail Review – Johnson Ranch to Irish Hills

We’ve been doing a lot of trail running in the past few months.  My wife and I try to find a new trail to run as often as possible and have been succeeding in finding at least one new trail every couple of weeks.  Of course, this can’t last forever.  Eventually, we will have run most of the trails near our home and will have to drive continually farther away to continue to get the new trail input.  That’s OK. It’s a good reason to get out and explore.

I always take photos on our trail running adventures and while I have done trail reviews before, I recently realized that doing this on a more regular basis might help others to try out some of the trails we’ve discovered without so much trial and error.

Let’s start with today’s (3/28/2015) run:

Trail Location:  San Luis Obispo, CA

Trail:  Johnson Ranch to Irish Hills

Distance: 5.0 miles

Elevation: Minimum 93 feet, Maximum 643 feet

Surface: Packed dirt, rocks, double and single track

Summary:  This is a scenic, hilly trail with a combination of single and double track.  There is significant foot and bicycle traffic on the trail at peak times of the day.  As always, traffic becomes thinner as you get farther from the trail heads.  I highly recommend this trail if you don’t mind hills.

Photos:

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Run for Your Life

A recent study published in the August 2014 issue of The Journal of the American College of Cardiology seems to indicate that runners live longer than non-runners.  That seems like a pretty generalized statement, but the data from the study supports

Running

this.  It appears that even minimal running (5-10 minutes/day) provides significant reductions in mortality rates of 30% for all causes of death and 45% for cardiovascular causes.  The study also shows that those who run longer distances don’t have an advantage over those that run short distances.  In fact, based on a chart in the article, it appears that those who run more the 20 miles/wk or run 6 or more times per week have a slightly reduced benefit.

If we believe this study, which appears credible, being consistent about our running can provide us with the benefit of longevity.  It doesn’t matter how far we run, just that we do it.  Hmmm…. could be the tag line for running shoe company.

Over 50? How often can you run?

Although everyone is different, one of the primary things I’ve noticed as I get older is that I need more recovery time after a run to keep performing at a high level. I could go out and do detailed research on why that is, but for today I’ll just talk about personal experience.2012-04-06 15.31.14

For as long as I can remember, I’ve been a 3-5 day per week runner with a long run and maybe a speed or track workout thrown in. This seemed to work well. Then back in November and December I decided to do an experiment and run every day between Thanksgiving and Christmas to see how that felt. I didn’t do any longer than usual runs. In fact, I ran shorter than normal on many days as my goal was only to run at least one mile every day. I extended my everyday run streak to 40 days and noticed progressive changes as the days piled up.  The first thing was that it began to take more time to warm up and feel loose.  The standard 7 or 8 minutes turned into 10 to 15 minutes.   On some days, I only felt loose for the last few minutes.  Also, as I got nearer to the end of my streak, I became continually slower and my legs never felt good.

Finally when the streak ended, I took about a week off from running.  My first run back was amazing!  My legs felt light and I was running minutes per mile faster than at the end of the streak.  The difference was dramatic.  It was obvious that to remain a runner in a sustainable way, a certain amount of rest and recovery time between runs, no matter how short, is needed.  My new experiment is to determine how much recovery time is optimal.  To little will be detrimental to performance and too much won’t provide enough activity to remain fit.  The fine tuning will continue forever, I expect…

Road Racing in Winter – Why?

In the cold, wet, dark, snowy winter months when most rational people stay inside or get their exercise in a gym, many runners keep running and racing outside.  In this part of the country, Colorado, there are road races to run on nearly every weekend of the year.  In the winter months of December through March, almost all races are on roads versus trail because of the poor trail conditions due to snow, mud and ice.  The roads, for the most part, are clear and dry for a good portion of the winter in the Denver area.  But, there are the occasional snowstorms that dump several inches of snow on the city usually followed by warmer, melting days resulting in clear running within a week after any storm.   These snow and melt days are a problem.  They make the roads and paths slushy and then icy; a bad combination for outdoor running.

There are a multitude of reasons that racing in the winter is less than optimal.  Training is erratic due to uncertain weather and road conditions.  Plans have to be changed because the track becomes snow covered the night before speed work is scheduled.  Roads and sidewalks become icy making running treacherous.  Any form of consistency is non-existent.  Running on the treadmill in the gym is an alternative which I have come to appreciate, but it’s not the same as an outside run.

With that dreary picture of winter running, why do people still do it?  Well, there are some advantages.  This is the time of year to set the bar for the upcoming year.  Scheduling a 5K or 10K in January or February encourages us to keep our fitness level up.  After all, no one wants a dismal race performance even though our training level might be lower than in warmer months.  That motivation carries us through to the time of better weather conditions and when the trails become runnable  for trail runners.  Another positive aspect of winter running is the development of mental toughness that can be used during training and racing later in the year.  The resolve to get out and train when it’s cold and dark makes increasing our pace a bit during warm weather seem much easier.

Give it a try. Train for and run a race in the winter.  You’ll get the feeling that you and the other participants are conquering a great obstacle that others have not.

10 degrees with fog this morning – guess I better get out and run!

Do Runners Continue Running as they Age?

When I run in road races and look around at the participants, my gut tells me that there are plenty of runners in the 40 and older age range.  But, sometimes it’s difficult to tell the difference between a 39 and 46 year old.  I know I’ve seen some runners win awards in the 50-54 age group that I could swear were in their 30s by look and by speed.  So, I decided to do some research to see what the numbers really look like.

Running USA has compiled a mountain of runner statistics over many years and they provide some great information which is the basis of the analysis below.  In this initial view of race finisher data, I wanted to determine is the percentage of runners in races of various distances are in the Masters (40+) or older age groups.  Recent data when compared to older data should provide a hint as to whether runners continue to run when they get older or if they stop.

While there are many ways to examine the data, here’s what I found and what I think the results mean:

There were about 13,000,000 finishers in distance races in the USA in 2010.  That was a big 37% increase over 2005 and an even more impressive 50% increase over 2000.  During this time the % of Masters (40+) runners at the 5K, 10K, Half Marathon and Marathon remained stable at around 40% of the total with no more than a 2-3% variance over the 2000 to 2010 period.  Because the percentage difference between the number of finishers in the under 40 age range and the over 40 age range is relatively stable at about 10 – 12% higher for the younger group, it appears that over the last 10 years, as the overall number of runners has increased, so has the relative number of Masters runners.  An explanation for this is that as the younger group of runners age and move into the Masters age group they keep running and add to the previous set of Masters runners who also continue to compete in races as they move further in to Masters and Grand Masters age groups.

Another interesting data point that I found is that the largest percentage of Masters and older runners is in the Marathon at 46% of the total finishers in 2010.  This is contrasted by the 5K in which 39% of finishers were 40 and older, the lowest percentage when looking at the 5K, 10K, Half-Marathon and Marathon.  To be clear, the 5K had many more race finishers than any other race distance at 4.6 million, 1.8 million of them being 40 and older.  Whereas the Marathon had 507,000 overall finishers with 233,000 of them being over 40.  An explanation for this may be that as race distances become longer, fewer people are willing and able to prepare for them and tend to be more serious runners.  Therefore, as they age and move into the Masters category they continue to run the longer distance races.

There are many relationships to explore with this data.    A few questions initially come to mind;  Of the 13 million race finishers in 2010, how many of them ran more than one race?  What is the average number of races in which a runner competes in a year?  How many runners never race and therefore are not counted in the total number of runners?

Future discussions to come.

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