July 2008
Issue #006
In This Issue:
1. Mount Washington Adventure
2. Motivational Quote
3. Monthly Running Tip
4. Coaches Forum
Welcome to the July 2008 edition of Running Tips News. In this newsletter, you will find running tips and advice to help you run at your best!
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1. Mount Washington Adventure
- Reno Stirrat
I ran Mt. Washington for the first time last month. (For those unfamiliar with this race, it takes place in New Hampshire). The experience was my most humbling in the 37 years I have been running! My breathing was a constant gasp for air, while my quads were screaming from mile two on. Even my arms were ready to quit by the halfway point.
Then there was my mind.
The last two miles have some long stretches where I could see over a ¼ of a mile ahead. There were no trees because at this altitude they cannot grow. There were no hills, just endless mountain. I found this difficult to wrap my thoughts around, so I just put my head down while concentrating on one step at a time.
Mount Washington is home to extremely unpredictable weather. Winds have been known to top 200 mph at the summit. In fact, the fastest gust of wind ever recorded on Earth occurred on Mount Washington.
Although the race has never been run in such extreme conditions, factors like snow, ice, fog, wind, rain and cold, add to the difficulty of the steep climb and can make the race exceptionally challenging for those who run it. It is not uncommon for temperatures at the foot of the mountain to be warm at the beginning of the race, but for runners to encounter wintry white-out conditions at the summit, even in June.
This is the warning on the web site. "The weather on the mountain can be extremely dangerous, even in June. Plan to send warm clothing to the top (mittens, hats, winter jackets). BE PREPARED!"
"It can be very cold at the top and during the sections above the tree line. You may wish to carry extra clothing with you when you run. There will be a weather update, including summit temperature and wind chill, posted on site prior to the race (also listen for P.A. broadcasts). BRING EXTRA CLOTHES.”
The Mt. Washington Auto Road is 7.6 miles in length, has an average grade of 11.5% with extended sections of 18%, and the last 50 yards, affectionately called 'the wall', has a grade of 22% and leads you to the finish. There are mile posts along the course, but these posts represent mileage from the Auto Road office across Route 16. The course rises 4650 vertical feet from start to finish.
Just before race director Bob Teschek starts the race, he always reminds you "there is only one hill". Of course, that hill is more than 7.6 miles long with nearly 5,000 feet of climb, a sadistic test of running ability. It's really no mystery why there are so many runners willing to put themselves through this anaerobic hell, and why hundreds of disappointed more wish they could, but were not 'lucky' enough to get picked in the lottery. It's the challenge, of course. The fact that it is so difficult is precisely the reason so many are so driven to try a race that leaves even the most accomplished runners “gasping for breath”, as stated so well by Donnie Allison.
After the race there is a festive atmosphere and sense of pride among the runners. Clubs have their barbecues set up and the beer is flowing. It is a fun and happy time. One runner told me the first Mt Washington one runs is done in ignorance, while the second and beyond is done because one is certifiably insane.
I have to say that I will be back next year and I’ll be better prepared for the one hill.
2. Motivational Quote "It hurts up to a point and then it doesn't get any worse."
- Ann Trason, world class ultra runner
3. Monthly Running Tip: Plantar Warts... Ouch! - Franc Karpo
I've had one of these nasty little buggers and they can put a real damper on your training.
If you've ever had one of those painful plantar warts on the bottom of your foot, you know how difficult it can be to run.
Plantar warts are not as common as running injuries, but if you get one, it's very difficult to get rid of. (Unless you go for surgical removal and 4-6 weeks of no running... but who wants that?)
I've has success with the following:
1. After a bath or shower, (or foot soak) take an emery board and file down the wart and then attach one of those foot pads for warts, i.e. the one where there is a hole cut out so that it raises the skin around the wart up a bit to relieve pressure and help you run pain free. You can get the pads at your local drugstore or pharmacy. However I recommend Walmart, as the ones they have stick better to your foot.
2. Try over the counter ointments and medicine. I've tried several with mixed results. The best by far and what I now use exclusively is a product called Bazuka It's a gel containing salicylic acid (12%). I've used this in combination with the foot pad with great success. After daily treatments of Bazuka lasting several weeks or so, you will be able to remove most, if not all of the wart.
The only downside is Bazuka is a UK product. But you can order online. For about $15 and shipping… your feet will thank you.
Just Google Bazuka gel and you’ll have plenty of options. The Bazuka web site: http://www.bazuka.co.uk
4. Coaches Forum Every month Distance Running Tips will answer questions about running, training, diet, racing, etc. To submit your question, simply Click Here To Ask The Coach.
Question: I always seem to get out kicked at the end of my races. What can I do about this?
T.J. - Providence, RI
DRT Coach: "There can be several factors, most likely physical and mental/psychological. To help with the physical, simulate the end of your race in training. You need to turn the legs over and run hard when your tired. I great way to accomplish this is to add 6 x 40 second strides after a hard running workout. You won't feel like doing this, but you are training your body to push through - run hard when you are tired, just like at the end of a race."
"Also work on the mental/psychological aspect. You are so used to being out kicked, you can be mentally defeated even before you start."
"What to do is to visualize your self running strong and fast on the last 200 meters of a race, passing runners and driving for the finish. Always visualize yourself as victorious! This can do done while you're running or when you are lying down before bed."
"Work on both the physical and mental aspects and your finishing kick will improve dramatically!"
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See you next month...
Run smart and with your heart!
Reno Stirrat
Franc Karpo
Distance Running Tips
Boston, MA
781-975-9202
