I just read the new release of John L Parker's classic tale, Once A Runner.  I'd heard about it for years but never got into it.  Once I started the book a few days ago, it was hard to put down -- sort of the type of book where you savor what's left and really don't want to finish it.  I read the last few chapters last night and felt like I'd been part of the mile race that ends the book.

 This is pretty much a book for runners -- and as one, it's easy to see why it is such a cult item.  He nails the emotions, the elite running life, and the drive of the best in this wonderful novel.  It's funny, bittersweet, and the race descriptions can get your heart rate going. 

The book was first self-published in 1978 and sold out of the trunks of cars at races for years.  It's a classic novel about running and I'm glad that it has been published once again.  It's one of those books that any runner -- casual to elite, should read.  You'll love it.

Erie Canal Regatta Canoe and Kayak Racing on the Erie Canal

Need something to do on a crisp September morning?   How about this relaxing little race on the canal. Organizers have designed the regatta to be the most participant and spectator friendly race in Upstate New York, with a Family Fun Race approximately 2 miles long and the longer Enthusiast Race approximately 8 miles.

http://www.eriecanalregatta.com

See our book Canoe Racing for tips on training and technique.

After spending perhaps $10,000 on running shoes over three decades, I have recently become interested in shedding them.  I previously blogged on chi running, and trail hiking but it took a library book -- Born To Run -- to get me out the door sans Asics.

The book has been described like this:

"Full of incredible characters, amazing athletic achievements, cutting-edge science, and, most of all, pure inspiration, Born to Run is an epic adventure that began with one simple question: Why does my foot hurt? In search of an answer, Christopher McDougall sets off to find a tribe of the world’s greatest distance runners and learn their secrets, and in the process shows us that everything we thought we knew about running is wrong. "

So, nearly done with the engaging read, I took a short run in our woods today with the Vizsla and left my shoes home.  At first, it was a bit weird.  I realized that I could really feel the grass, the twigs, the roots -- but I also found that right away, I was landing on my forefoot, not my heel.  I took it easy but the muddy spots, which I avoid in running shoes, were fun to squish through on such a hot day.  I nearly stepped on a garter snake, which added some spring to the step, and was glad that no one else uses our woods trails and could not come upon this 70-year-old running barefoot.

You have to watch your step, as I found when my instep encountered a couple of roots, but all in all, it was a good start.  I'll probably try walking and running barefoot once in a while -- our trails with grass and pine needles, are perfect for it -- and see what happens.  So far, so good.

Barefoot Ted -- a runner featured in the book, has some beginner's tips on his website.  They include:

1.  Master gentle, quiet, forefoot-centric landings, silent and smooth.

Learn to move with no hard edges, no pounding by learning how to have the impact of landing flow through the entire foot, starting in the forefoot and quickly spreading through the legs smoothly.  Notice how silent your movement becomes.  Imagine the movement of a big cat.  Watch your dogs trot.  Let them be models for tuned-in, flowing movement that wastes no energy on pound or sound.

2.  Quicken your cadence.  Running in barefeet encourages this naturally.

Some shoe runners are plodders.  You can hear them coming.  Lots of wasted energy on poorly timed impact.  Quicker cadence ends up making sense when you realize that your ability to absorb and recoil energy through elasticity in your body dissipates quickly and is lost if not used.  Learning how to get back in touch with the sweet spot of optimal recoil efficiency is easier to find when you can feel your feet, feeling that encourages a landing phase with foot more in line with your center of gravity (thinking about how you land if you jump down onto a hard surface in barefeet, not on your heels!).  Overstriding is discouraged, nearly impossible barefooted. 
3.  Stable upright posture...balanced head, core engaged, belly button pulled into the spine, no waist bending, head upright.  The feeling of balance: relaxed, yet strong.

At first glance it looks like an accident waiting to happen. You see something in the water that appears to be a slab or perhaps an overturned kayak and then you see someone standing on top of it with one long paddle, moving forward with deliberate strokes.

You wonder if he's in trouble until you see that he looks perfectly happy and balanced. Then you ask the inevitable question: "What is that?"

Craig Richardson, assistant manager of Umiak Outdoor Outfitters in Stowe, is an enthusiastic ambassador of Stand Up Paddling or SUP.

About three years ago, Richardson began to hear about this new sport. Last season, a kayak representative had a board with him and Richardson tried it out on the pond behind Umiak's store.

"I loved it right away," Richardson said. "Standing up brings a whole new perspective on the water. It is clean and simple — not a lot of other stuff. It's yourself, your board and your paddle."

The sport begins with the board. Stand up paddleboards come in a variety of lengths, shapes and buoyancies designed for the type of paddling to be done: flatwater, surf, racing, white water or a combination of them all. (Read whole article)

 photo by mikebaird

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When author Heidi Hill was writing Fit Family, she received advice from many parent/athletes.  Two of the most helpful were Dave Blumenthal and his wife, Lexi Shear.  They provided stories of hiking and skiing and several photos which we used in the book.  Dave is the tall fellow in the photo below.

Dave was killed in a bike/truck collision in Colorado last week.  Dave was competing in the Tour Divide race  which runs the length of a 2,745-mile trail that crisscrosses the Continental Divide in the Rocky Mountains.  It has been described as the toughest mountain bike race in the world.  Here is a writeup from our local paper.

One of the ideas we used in the book was the Young Adventurers Club which was conceived by Dave and Lexi.  It's a wonderful example of how active parents can engage their kids in a variety of outdoor activities.

Dave and Lexi also shared with Heidi Hill some examples from their two-week hike in Austria when their daughter, Linnaea, was an infant. They noted that while they had to carry more because of lugging an infant, going hut-to-hut gave them many options.   Let me share a few of their thoughts:

 “We usually had breakfast and then Linnaea would just about jump in the pack. She’d fall asleep within ten minutes and we’d put our noses down and hike. She usually slept for about an hour and then would look around for another hour, totally content. We’d stop for an hour – some place useful for a stop. We usually hiked about seven hours a day, but it varied depending on when we arrived at a hut as we’d have to make a decision whether to stop or go on to the next one.

Linnaea is an aggressive eater and eats anything we’re interested in. This was fortunate since a lot of what was served at the huts wasn’t kid fare. In town, she was eager for fresh fruit and yogurt. We also carried the European equivalent of graham crackers. These were easy to feed her in the pack and they were handy if she was restless and we had another half hour before getting to the hut.

A challenge was that the sleep set-up was different every night. The huts varied from being like a cheap hotel room to haylofts of a barn to a rustic cabin. The best scenario was when there was a line of mattresses on the floor. We could move them into a corner and move furniture around so Linnaea didn’t flip into anything. We learned a lot about how she slept – how she flips around – which is typical for a child… We were worried about how she’d sleep in a new place every day, but it wasn’t a big deal.

Austria was a good location for hiking with kids for a couple of reasons. We didn’t need to bring extra equipment because we stayed in huts. Also, the hiking was pretty but it was never really remote. If the weather was too cold or she wasn’t into it, we could walk downhill a couple of hours and get to a bus or a train and go to a village. It was easy to bail out.”

A memorial service will be held at Green Mountain Club on July 10, 2010 at 3:30pm with a walk on the Short Trail (a one-mile loop) to follow. 

This morning at the gas pump, the guy opposite me noticed my boat and asked if I was going paddling.  We talked some about the cold water temperatures and wet suits and then he asked me if I'd tried Wolcott Pond -- his favorite spot.  It's a little pond with a boat access ramp and is pretty much undeveloped.  I decided to give it a try.

 It was easy to find and no one was there as I launched.  Immediately, I saw a couple of Canada Geese with their little ones (photo).  The black flies are starting to show up but keeping moving in the kayak kept them at bay.

I try to combine a workout with some birding and carry my binoculars stuffed into my life vest.  There was no one on the pond and a variety of bird calls floated across the water as I cruised along.  It's a trick to find a little warbler from a coasting boat but a few times, I paused with the bow up against the shore and watched a Common Yellowthroat, several song sparrows, and several other types.  Then, from around the corner, I heard the wild sound of a loon.

Sure enough, up at the far reaches was a pair of loons, in summer plumage, cruising around.  I got quite close to them - too close since they must be nesting.  The male surfaced with a splash right beside the kayak.  I carefully left the area, not wanting to disturb them more.

After another half hour of higher intensity paddling, I slowed to watch a Great Blue Heron fish along the shoreline.  I didn't need binoculars for that -- or as I silently glided up to a pair of kingbirds cavorting in a overhanging tree.

It's a good combination -- the exercise of paddling and the peacefulness of watching birds in a quiet remote location.  Good for the body and the spirit.