Scott McMurtrey Takes on the Atacama Crossing

At 8am this morning, Washington-based ultra runner Scott McMurtrey along with 109 competitors from around the world began the Atacama Crossing, one of the most challenging races in South America, if not the world.

This 7-day 250km race cuts across the Atacama Desert, one of the driest places on earth, and requires competitors to run self-supported across salt lakes, lava flows and sand.

Race officials are posting live updates from the race. You can track Scott's progress at www.4deserts.com/atacamacrossing. The 155- mile Atacama is just one leg of the 4 Deserts Endurance Series offering the most intense desert endurance races on earth. The 4 Deserts series also includes races in the hottest (Sahara Race in Egypt), coldest (The Last Desert in Antarctica) and windiest (Gobi March in China) deserts on earth.

I had the opportunity to interview Scott before he caught his flight down to Chile. As I previewed in a previous post, Scott has some interesting thoughts on what compells him to take on these endurance challenges.

[Joel Ballezza] So you're running across Chile, what gave you the idea for this adventure?

[Scott McMurtrey] I’m always on the lookout for international races. This year I knew I wanted to travel to South America.  I’ve had my eye on a few marathons and a couple ultramarathons, and then I came across the Atacama Crossing race.  My first reaction was, “No way. Too scary. I’m not ready for something like this.”  In other words, “It’s out of my comfort zone.”  So about ten seconds later I decided that this would be the perfect race for me, and I sent in my application.

[JB] Can you describe the distance you're undertaking, start and end points and what type of terrain you will be traversing?

[SM] The race covers 250-km across the Atacama Desert in six grueling stages.  The Atacama Desert is regarded as the driest place on earth.  Stage 1 starts at 10,000 ft.  Temperatures will be over 100 degrees.  It looks as though the course will wind over mountains, salt flats, rock, sand, and just about any other variation of hot/dry earth that can be made.

[JB] What type of support will you have?

[SM] This is basically an unsupported, solo run.  Participants are required to carry everything they’ll need for a week, expect for tents and extra water.  This means a week of food and energy gels, a sleeping bag, first aid, extra clothes, etc.  There will be checkpoints along each route where we can refill out water bottles.

I believe it’s going to be an extraordinary adventure.

[JB] What are your expectations with your Chile run?

[SM] I’m expecting to have my butt handed to me.  I’m confident I can complete it, but I’m preparing myself to be absolutely unprepared for the conditions that I’ll face.  I mean, c’mon, it’s winter here in Washington.  I’m training in sub-freezing conditions for a 100+ degree hellhole.  I have no illusions that this is going to be an easy week.  I’m mentally prepared, I hope, for a long, long, long slog.

[JB] Previously you've crossed Idaho. What is it about crossing a geographic region, either a state or a country, that fascinates you?

[SM] It just sounds cool, doesn’t it?  The run across the Idaho Panhandle was 93 miles and took me about 21 hours.  I wanted to say that I did it in a single day.  That was the farthest I’ve run in a single go.

I’m even hatching a plan to run across Washington with my dog.  I’d love to run across the United States someday, but I don’t have the resources to do something like that right now.

[JB] What would you say to someone who thought the idea of crossing a country by foot is too difficult or insane?

[SM] Difficult or insane?  Heck, those are two of the best reasons why.  Again, it’s all about comfort zone.  Many of the best moments of my life have been a result of testing my own boundaries.

But you know, the reality is that I’m still kind of in a comfort zone.  Sure, I may be pushing my own limits, but I still know that other people have done these things before (and most of them have survived), and I know that the human body is capable of great endurance.  So though part of me feels like it really is crazy or insane, there’s the part of me that keeps reminding myself that I’ll be relatively fine as long as I’m smart.

I guess it’s just about finding that thing that gets you excited to live.

As I publish this post, Scott's been running for 5hours and 53 minutes, day one of an amazing adventure. Cheer him on at www.4deserts.com/atacamacrossing.

Is it Safe For Kids to Run Marathons?

Young Runner II

Is your son or daughter not into little league, karate and soccer? Well, you might want to consider adding a different sport to their schedule: marathons.

A recent NY Times article asks the intriguing question of whether it is safe for children to run for exercise, up to and including 26.2 miles--a marathon.

As it is described in the NY Times' article, two recent studies explore just this question. The conclusion on the safety of running for kids: mixed.

In one study, data from 1982-2007 Twin Cities Marathon competitors was analyzed. The injury rate of children participants, those between the ages 7 - 17, had a rate of injury half of what the adults had. This means children were injured less often than their adult marathon counterparts.

The researcher goes on to state:

No studies have linked distance running by young children to potentially serious overuse injuries like growth-plate disruptions or knee arthritis, [remarks] Dr. Roberts.

Yet, in a separate study documented that children runners were more prone to twisted ankles, scrapes and head injuries from falling, than their adult counterparts.  Jokingly some have recommended kids wear helmets while running. Yikes!

What do you think? At what age is it safe for children to run marathons?

Bringing Your Mental Game: My Battle at the Woolley 50K

I don't know who first offered this piece of wisdom, but it is something to keep in mind at your next competition:

"You don't win races with your feet, you win them with your mind."

I had heard this seemly trite quote before, but it wasn't until yesterday that the message helped me fend off a runner and earn a second-place finish at the Woolley Trail 50k.

At the mind-numbingly early hour of 5am, my girlfriend Sophia, friend Heather and I loaded our water bottles, spare clothes and trail shoes into Sophia's Honda Civic and drove north on I-5. The morning was frosty, with the thermometer hanging in the low 30s, but felt much colder. It would be a few hours before the sun would make an appearance.

At exit 232, we turned off the freeway and headed east on highway 20.  Within a few miles we arrived in the sleepy town of Seedro-Woolley, temporarily inundated with 150 ultra runners for the Woolley Trails 50k, marathon and 1/2 marathon trail runs.

The course was an out-and-back route on a 15 mile section of the Cascade Trail. Flat as a pancake, the only obstacles on the crushed gravel trail were a few downed trees and a 200' stretch of the course intersected by a shallow stream pumping ice cold water.

Technically, this was just a fun run, not sanctioned by any racing groups, but when I lined up at the start at five minutes to 7, I felt a surprising hunger to compete. I had never finished a race in the top five before, and barely broke the top ten in previous competitions. However, today, the idea of pushing myself wandered into my mind. "Maybe" I told myself.

Following a briefing by race director Terry Sentinella, runners took off into a dimly lit and frigid morning.

The first 15 miles of the race were as I expected (with the exception of the buffalo and alpaca grazing next to the trail). A group of us, mostly men with the exception of the powerful Shawn McTaggart, pushed to the front and set a 7:15/mile pace. This was a little fast for me, so I dropped back and settled at a 7:30/mile, running alone in the cold.

Because runners were competing in 1/2 marathon, marathon and 50K distances on the same course, I wasn't totally sure of who was ahead of me until I approached the turn-around for the 50K distance. The 50k leader was a 100%-business looking runner in his late-30s who was dialed in and at least a mile ahead of me. I looked around but didn't see anyone else between me and the turn-around.

Wait! Could I be in second?

After grabbing half of a PB&J sandwich and refilling my water bottle at the aid station, I thanked the cheerful volunteers and started my return run. While catching the front runner was out of the question, if I could hold out, I could finish stronger than I've ever done before.

As the miles began to tick by...20, ...22, ..24, my demeanor changed from competitive fun-run to 100%-business, too. The morning felt bright and I just kicked one foot in front of the other.

Despite my determination, at some point in the last quarter of the 50k I  gradually started to slow down. With no one around me, my pace slowed.

I didn't realize that I was being stalked.

At mile 28, the sound of foot steps came out of nowhere. I checked over my left shoulder and saw another runner, a male in his 40s with a high tempo gaining on me with what seemed like an effortless advance. Suddenly, he pulls parallel to me.

Shoot! I've got just three miles left, and he has more gas in his tank than I do! Wait, could he be running the marathon distance instead of the 50K?

"You're running the 50K, right" I asked.

"Yeah" he replied in a friendly, but focused tone.

"Same here" I replied, knowing that a duel was about to happen.

Grinning, he replied "I guessed that".

A moment after this exchange he begins to lead me by 10 feet. While he was the stalker for 27 miles, now he was the underdog hero coming to take what was his. I have to hold on!

Panicked, I thought  back to a book I'm reading, Open, the autobiography by tennis great Andre Agassi. He describes tennis matches against pros who at the time were much better than him. Agassi described using mental games to take the wind out of competitors by making them think that he was stronger, even when he wasn't.

That's what I have to do.

With just three miles left, I had to make my move and I'd have to do it in a way that would make the other runner think I was stronger than I was--to take away his hope.

The mind game was on!

In a dramatic flair, I threw my hand-held Nathan water bottles to the ground, lightening my load, and began to swing my arms with full vigor. I quieted my breath to make it sound like I wasn't working as hard as I was. When the moment just right, and with only two miles to the finish, I pushed past him in one smooth acceleration, never looking back or checking my watch. My stare was fixed on the last two miles of the 50k.

After stepping through the stream that bisected the trail, I crossed the finish with a surprisingly quick time of 4:12:36, capturing 2nd, my best finish ever.

What mind games have you used to compete?

Podcasts and Orange Juice Can Make You Fly

Let's call it a day...

What do you do when you're having a tough day? You know, when you struggle to get out of a perfectly good, warm bed and your whole body aches. Maybe you're coming home from a long day of work and you just can't see yourself lacing on a pair of sneakers? You need to get in your miles on the road or trail this week, but you feel unmotivated and lost for the moment.

Your energy has tanked. How could you possibly exercise?

When I feel like this, I reach for two essential tools to get me going. The first is a glass of cold, pulpy orange juice. A few sips and the simple sugars rush to my brain, giving me a quick boost of energy.

The second essential tool for getting me motivated is my iPod Shuffle. I put on a podcast from Endurance Planet (itunes link) or switch on some Lady Gaga  or Lil Wayne and within 50 feet from my house, my heart is pumping and my legs grow strong.

The key parts of finding your energy to exercise is:

  • Recognizing when you're feeling low
  • Knowing what your body and mind need to get back on course.

For me, I know orange juice can save my day (and if it is the morning, I gulp coffee). I make sure I always have some in the kitchen. Similarly, pop music and rap can transform me from shuffling around the house after a long day of work, to effortlessly pounding out miles on an evening run. I just prepare for low moments by always having an up-tempo song list loaded into my charged iPod Shuffle.

This prep can be the difference between meeting your weight and endurance goals, and falling behind. Sports and endurance podcasts are also helpful because when you listen to other athletes talk about dealing with struggle, you think "Hey, I'm not giving up either".

Do you have a tip for finding your energy? Add a comment below.

Get Hot and Sweaty Today

...And Then Sometimes Valentine's Day Sucks!

Not a fan of chocolate, don't have a special someone or maybe you just don't like supporting the flower/card/stuffed bunny industries? Well, instead of filling yourself with sweats this Valetine's Day, how about you do something really sexy: go for a run.

Think about it.

What's more attractive than a strong body dressed in athletic gear kicking miles around town? Better yet, get sweaty with your boyfriend or girlfriend. Exercise is not only a great way to relax and lose weight, it's a great bonding experience to have with someone you care about.

Before today's over, lace on your shoes, call up your sweetheart and do a few loops around Greenlake together. Afterwards, stop for a few chocolates at Chocolati. Ahh, true romance!

Sure, you could skip your workout and instead put on a romantic comedy and snuggle together on the couch. But do that AFTER you put in some miles on the road or trail. You'll not only feel better, you'll be sexier because of it.

Happy Valentine's Day!

Am I Dying? A Tale of Shrimp and Running

The list of dangers for runners is already long: unobservant drivers, heat stroke, and potholes, among many others. Last week I discovered one more for the list, shrimp. And this was one tough lesson to learn.

It all started last Wednesday. My girlfriend stopped at the store on the way home from her pilates studio and picked up ingredients for shrimp tacos, a meal we've had a dozen times before. I arrived home hungry and immediately went to work chopping red cabbage and pan-frying the shrimp. After cooking, we gorged ourselves on three tacos each, then topped it off with chips and homemade salsa. Fantastic as always!

After cleaning up the dishes, I knew I still had go on a training run so I begrudging slipped on my running clothes, laced on my shoes and headed into the dark and rainy night for some miles at the nearby Carkeek Park. It was just past 7:30 p.m. I was weighted down from dinner, but otherwise felt fine. Daft Punk and 50 Cent blasted in my earphones and I quickly got into the rhythm of things.

After a few miles of navigating streets, I made it to the park and switched on my goofy-looking, but essential LED headlamp and began the trail loop. Despite a long day at work, I blasted down the trail, heading deeper into the fog and trees. No one else was in the park.

At just just over a mile, the trail cuts right and I started climbing the first hill. It was at this moment that I noticed my energy, once present in abundance, was fading. I blamed this on digestion and kept chugging along. As encouragement, I switched from a mellow Bon Iver track to a high-tempo Lady Gaga song on my iPod.

Any boost a change in music gave me was short-lived because less than a mile later I started to feel awful. I know you're not supposed to swim after eating, but I've run countless times after scarfing down a dinner without ill effect. I've even run WHILE eating dinner. For whatever reason, this time I was fading fast and in the middle of a dark and isolated trail. What was going on?

Abandoning my training run, I walked and trudged the remainder of the loop trail as an act of survival, all the while cursing my body for failing me. My skin itched and I was at a low point. I had no idea what was bugging me, but I knew I had to get home as soon as possible.

Without a phone to call for a ride, I depended on my legs to carry me the two miles back to my house. When I finally got to my door, I flung it open in an awkward movement and pulled myself inside. The instant my eyes made contact with a mirror in my living room, I realized what was going on.

I was having an allergic reaction to the shrimp.

Arm with Hives
Arm with Hives

Hives had erupted on the sides of my face and on the top of my arms, underside of my wrists and all across my chest. The sides of my neck began to swell. While I wasn't having difficuly breathing, I looked alarmingly like a body builder from the neck up. This was something that had never happened to me before, with shrimp or any food.

"Was this serious?" I questioned.

My girlfriend sprung to action and got me antihistamine tablets as I tried to calm myself with the mantra "I'm cool, I'm cool". Breathing audibly through my mouth, I sat on my living room carpet and tried to calm myself. I swallowed two pills and tried to relax.

Luckily, after about 30 minutes, the itching began to lessen and the hives on my face diminished. By the end of the night most of the symptoms had gone away, with the swollen glands in my neck lasting the longest.

The next morning I learned from a general practitioner and friend of the family that my symptoms were indeed likely that of an allergic reaction, intensified by exercise. The run had raised my heart-rate and respiration, making any minor reaction to the shrimp into something much bigger. She mentioned that I could have always been allergic to shrimp, but just never knew it before because I didn't have exercise to intensify the reaction.

So what did I learn from this experience?

Be careful about what foods you eat just before you exercise and maybe carry a cell phone just to be on the safe side. A few antihistamine in your pack might be handy too.  I was lucky because my reaction was minor. But next time, who knows. In any event, I guess I have to find another food to replace shrimp.

Have a food allergy story or tip? Add a comment below.

Is My TV Killing Me? Report Says: Yes

Family watching television, c. 1958

Attack of the killer TV. Sounds like some terrible B-movie, right? No, its for real.

According to a recent study published in The Journal of the American College of Cardiology, T.V. has such a devastating impact on one's physical health that even daily visits to that gym cannot undo the damage.

As the NY Times reported:

The study followed 4,512 middle-aged Scottish men for a little more than four years on average. It found that those who said they spent two or more leisure hours a day sitting in front of a screen were at double the risk of a heart attack or other cardiac event compared with those who watched less.

Scary, right? Well, it gets worse. This backs up a study from last year that found that even those who hit the gym regularly, but spent a lot of time in front of screens or stuck in a car, were more at risk to die from heart disease than those who were less active, but didn't spend as much time in front of a TV.

Yes, athletes who love their boob tube might just keel over.

The take-away: Keep screen-time to a minimum.

What do you think?

Related Articles

Tell Your Friends: Toning Shoes Don't Work [Infographic]

Reebok EASY TONE(2009)

First there was the Reebok Easy Tone, then came Shape-Ups from Sketchers followed by a host of other imitators.  The age of the toning shoe has officially arrived, (and brought along a bunch of suggestive ads, see below). However, the big question is, do these shoes really tone legs and glutes while you walk?

As the title suggests, research says no, at least not according to a recent study by the University of Wisconsin and American Council on Exercise.

Squishy-soled toning shoes are supposed to work by making wearers work harder and stabilize with each step. In theory this is supposed to mirror the benefits of weight training on a swiss ball and engage more stabilizing muscles.

Unfortunately for the toning shoe industry, these shoes just doesn't seem to work very well or produce the results ads (like below) make you believe to expect.

The study reports:

"Our findings demonstrate that toning shoes are not the magic solution consumers were hoping they would be, and simply do not offer any benefits that people cannot reap through walking, running or exercising in traditional athletic shoes.”

Do you disagree? Are you a toning shoe convert or did you see this coming a mile away?

http://www.youtube.com/watch?v=qCHKXICefFw

Toning Shoe Graphic

Race Day Prep: Bridle Trails Winter Trail Festival

Today I'm running my first race of 2011, a 10-mile trail race, part of the Bridle Trails Winter Trail Running Festival. Because it has an afternoon start of 3pm, I figured I'd use my morning to go over some of the preparation I normally do before most races. Got additional tips or suggestions? Add a comment below.

Course Research

Even if I've run the race or course before, I make it a practice to  review the elevation profile and course description before a race. A little visualization of how you'll manage the course, goes a long way. While valuable for a road race, this information is particularly essential for any trail running, triathlon or adventure race  so you know important details about transitions, landmarks and terrain. These details are often included on the race's website or in the race director's pre-race email. Read up and bring a printed copy to re-review just before the start.

  • Review elevation profile
  • Bring print of course director's email

Clothing

The last thing you want to do before a race is to arrive at the start line with too little or too much clothing or the wrong gear. Gloveless hands can make your cyclocross race a excruciating experience on a cold and wet day. I quick look at the local weather and packing for the unexpected is important even if the sky looks clear.

My father gave me a great piece of advice he learned during his marathon days: Dress like it was 30° degrees warmer. This is because that's what it will likely feel like when you get into your stride.

While the sun looks bright in the sky today, the thermometer reads a chilly 38° I'm making sure I bring an extra thermal layer. Experience helps  with this this type of planning. I know I tend to run a little hotter than most runners. While my girlfriend is bringing running tights, I'll still be wearing Zoot 6'' running shorts with compression underwear built in. As soon as I start running my legs will warm up to the right temperature. For my top I'll pack a fleece for before the race and will pull it off at the start.

During the race I'll run with Nike synthetic running gloves, two long sleeve technical Brooks shirts and a Nike running cap. While not waterproof, the two layers on my top will provide enough insulation against the cold (once I start running) and won't weigh me down like a jacket would. On my feet I'll be wearing a pair of size 12 Brooks Cascadia 5 trail shoes.

  • Running cap
  • Light gloves (for short, low elevation races)
  • Two running long-sleeve shirts
  • Double-layer 6'' shorts (with compression underwear)
  • Wicking socks
  • Fleece top for before the race
  • Change of clothes for after the race

Gear

On longer runs or races and depending on the course (out and back vs. point to point), I may bring a hand-held bottle or a Nathan Hydration Vest. Because today I'll only be running a 5.2 mile course twice, I'll go without a bottle and will rely on the aid stations for water and maybe a energy goo.

On my wrist I'll wear my Garmin 310xt GPS watch. It will give me distance, pace, and timing information during the race. Data isn't for everyone, but I've found that it helps to keep me informed when and how hard I can push myself during the race.

I will also bring along a point-and-shoot camera for snapping photos before an after the race. These events--from a 30,000+ marathon to an intimate trail race-- are always amazing spectacles worthy of a photo.

  • Nathan Hydration Vest
  • Nathan Hand-Held
  • Digital Camera

Breakfast

My pre-race meal usually includes coffee (ok, ALWAYS includes), orange juice, a smoothie made with protein mix, milk, berries and yogurt and maybe some oatmeal or toast with spreadable cheese. I make sure I have this at least two hours before race time so my body can process it before I toe the start.

  • Oatmeal
  • Smoothie
  • Coffee
  • Toast

Music

While I almost never compete with an MP3 player, having tunes for the drive to the race or for just before you head to the start can be a great motivator. No matter if you're inclined towards Journey or Lil Wayne, beats can get you in the mood to perform.

  • Headphones
  • Ipod Shuffle

Other

What am I talking about here? Well, going to the bathroom. As far as race prep goes, this is one of the most important, particularly for early morning  events. Make sure you hit the john at least twice before the race. Don't count on having time or access to the toilet at the start or during the competition. Outside of forgetting your shoes before a race (or bike for a cycling event), this is probably the next most important thing to keep in mind.

  • Toilet paper (just in case the porta-potty is out)
  • Hand sanitizer bottle

Fend Off Disease as You Age: Walk

PET scan of a human brain with Alzheimer's disease

Want to keep your mind and body strong? A new study from the University of Pittsburgh reveals that walking can reduce the risk for Alzheimer's disease and slow cognitive decline in adults with mild cognitive impairment (MCI).

As Sciencedaily.com reports:

"We found that walking five miles per week protects the brain structure over 10 years in people with Alzheimer's and MCI, especially in areas of the brain's key memory and learning centers," said Cyrus Raji, Ph.D., from the Department of Radiology at theUniversity of Pittsburgh in Pennsylvania.

Encourage other to stay active their entire life. You'll look, feel and think better because of it.

Making Resolutions Count

Sparkler, violent reaction (guy fawkes)

Despite changing trends and evolving popular culture, according to USA.gov,  New Year resolutions repeat with surprising regularity from year to year, and decade to decade.

Some of these resolutions include:

  • Spending more time with the family
  • Eating healthier

and yes, you probably guessed it...

  • Exercising more

Fitness making the list probably isn't a surprise. Each year as January 1 rolls around, Pilates studios book up solid and new gym memberships hit a surge. Unfortunately, by mid-February the busyness of life usually overtakes the resolve of most people.  Any declarations made so confidently on night New Year's Eve surrounded by cheering family and friends are soon swept under the rug, only to be rediscovered the following December.

This doesn't have to be the way!

By making a few simple adjustments, you can set and accomplish your fitness New Year's resolution.

1. Start Small and Slow

Many times people set impossibly challenging fitness resolutions when 1/1 comes around. If running 50 miles a week when they rarely lace on sneakers, or losing 20lbs when they are still putting in overtime at work and have an infant at home doesn't sound possible, that's because it isn't. Instead of making a hugely ambitious fitness resolution, choose a reasonable one and start out slow so don't injure yourself. An example? "I resolve to exercise more by walking with my wife twice a week once around Greenlake". You think its too easy? You're right! You might just sustain this walking goal for a month or two. With this success under your belt, you'll say "Honey, want to try to run this next lap?" Set a small goal and start slow.

2. Be Specific

Contrary to tradition, don't make an ambiguous resolution like "exercise more". People feed off of their own success and how could you ever feel wholly successful with the goal of exercising "more" if you don't make it specific.  More what, time, distance or sweat (and who wants to measure that)? Take the example above about Greenlake and walking. That offers a specific practice (walking), frequency (twice), place (Greenlake) and distance (1 loop, or 3 miles). By adding a few details to back up your resolution, you're much more likely to achieve your goal.

3. Weave It Into Your Life

Another success tactic is making something an intimate part of your life. In the walking example above, by including a partner (spouse, friend, colleague, etc), you're holding yourself more accountable and freeing us extra socializing time. Instead of choosing between spending time with your wife and exercising, you're now able to do both. Another example of this is commuting to work by bike (or foot). By weaving your fitness resolution into your everyday activities, you're making it easier to succeed.

4. Look the Part

So you have a specific goal that's designed to fit into your life and you plan to start off slow. You're on your way to success! I can feel it! I can offer one last tip to make sure you hold up your New Year commitment and that's: look the part. Go shopping for the right clothing and gear to support you in your goal. You don't have to spend a ton (you can try Goodwill or ebay), but having a running jacket makes it harder to use the excuse you have to stay inside when it's drizzling(and we know how often that is in Seattle). Also, a magical thing happens when you slide on your running shorts, zip up your jacket and lace on your sneakers: you transform! You're no longer a couch potato or a winter shut-in, but an athlete! You're a runner. The same goals for cyclists, swimmers and gym rats. The gear holds you to your goal.

Good luck with your resolution! Got any other tips for staying true to your New Year's resolution? Add a comment below.