Navajo Mountain is remote. Runners needing assistance only had a few options to get off the trail.  Either get taken out on a mule, or a helicopter. Alternatively if they made it to Rainbow Bridge, but simply could not go on, Park Rangers could take them out on a boat on Lake Powell and back around on the roads to the High School. At the prerace meeting the afternoon prior to the race runners were supplied with GPS trackers to summon such help should it be required. We were also wowed by an appearance and extensive wide ranging talk from Olympic gold medalist Billy Mills. He is the real deal, and worth all the hype. It was an honor. The night before we all camped around the edges of the Naatsis'aan Chapter House. I've heard that it is difficult to sleep before an ultra. This would not have been true for me...except for the fact that my beloved dog would not stop barking at the coyotes or strays or her impression of their presence. 

I have changed in the three some years since i have taken the sport of distance running seriously. Three years ago I had averaged nearly 80 miles a week for 4 months in preparation for my first planned Ultra. A massive injury, Masters Degree and teaching career later, I had run only around 60 miles a week for the previous four months and had done only one Ultra specific workout. A back to back set of 20 milers Saturday afternoon and Sunday morning a month prior to the race. I wanted to continue exploring Diné Biyeah and to finally dip my toes into the outrageous world of ultra marathons. The result was a nearly perfect day. One of those days filled with numerous moments which I'll never forget.

This was a small gathering, even for sub-culture of ultras. With just shy of 30 runners, the freezing temperature and brilliant early morning sky. A prayer in Din'e Bizaad was given by an elder wrapped in many blankets. It was a unique start. Leaving Navajo Mountain High School we carefully shuffled over a cattle card in the night before really opening up our stride on the paved road. A lot of people say that they start running their first Ultra too fast. Although you might say I was guilty of that by my mile splits, I would disagree. The first five miles of the race was the only easy downhill running of the race. The first 6 minute mile was well within myself as we costed down the only paved mile of the race, headlamps bobbing along in the brisk late October morning in southeastern Utah. We quickly turned onto dirt road as dust from the white Nissan pickup lead vehicle was kicked up and I used my bandana to cover my nose and mouth. I heard the footsteps and saw the headlamps of two others guys who were running not far behind me. Epic.

We arrived at Bald canyon in the early dawn light and had the pleasure of ringing a bell in the early morning light before heading down a massive drop into the Canyon and first trail aid station. A fire was smoldering in the campsite/aid station and thanked the volunteers but did not break stride.

The trail continued  and  it was soon apparent that the landscape would not permit anyone to develop an easy rhythm. As you may be able to deduce from the pictures, this course was stunning and technical. It was not one in which you could get into a consistent rhythm. The trail and landscape required far too much attention for that.

A runner who I later learned to be Jedediah who briefly closed to within inches of me close to the turn around point both beat the volunteers to the turnaround point near Rainbow Bridge National Monument. On most of the return trip I was predominantly power hiking the significant inclines. Once returning to Bald Canyon I had a tough sunny climb up awaiting me. Getting to the top I turned and screamed into the wilderness. I would not have enough breath or energy to scream in only a few miles.  I still couldn't see my competitor and at that point I knew it was going to be my race to lose. My  father and my dog who had hiked in were there to meet me and we traded out water bottles.

The next landmark was the trailhead aid station/finish of the ten mile race. The  group of volunteers, EMS, runners and the race director's presence provided a brief surge of adrenaline only to be met by the reality of a lonely and primarily uphill return to the finish line. At this point the effort to run even a slight incline had increased so exponentially that I seriously worried that after leading the race for 37 miles I would be past in the home stretch. Nonetheless I was doing everything that I could and moving forward with walking breaks which were often longer than my running sections became my new reality. Just before returning to the pavement the RD and my father passed me in their cars and I was able to muster enough sheer will power to "run"the final mile of the race. You can see below the flexibility with which I am using the word "run".

Photos courtesy of Peter Genn & The Navajo Nation VP

I estimate that I consumed about 800 calories throughout my nearly 8 hour odyssey through a combination of liquids and Honey Stinger chews. I'd never had the chews before, so logically I used them on race day without ever trying them out in training! I also ran the race with a slow leak in my camelback blatter. My hydration and salt balance were good throughout the day. I was probably bonking to a certain extent but it was hard to tell because my legs were so incredibly heavy at that point. It would have been a challenge to take in many more calories, and I was elated to avoid  any gastrointestinal issues in my first ultra. As you can see from the above video, not exactly a fast finish, but what can you expect when the final 20 miles is uphill?

I'm not sure if I'll be back to defend my title, however I know I'll backpack that trail in order to appreciate the landscape at a more leisurely pace! It is tempting because I'm almost certain that I could improve my time with a little more specific training. I am however committed to taking one goal at a time for the moment.  

People are few and far between in The Navajo Nation and it was amazing to have friends willing to drive 3 hours to welcome me into the finish line. I'd also like to give a shout out to Honey Stinger for supporting me and these awesome races across The Navjao Nation! Although life goes on, I feel the my limitations are defined primarily by my goals. If I decide that something is important enough, it is going to happen. Like education, ultra finishes are something no one can ever take from you. Even though I really can't wrap my brain around the distance, I know I can cover the distance

Although not having done much (let's be honest) in the way of specific training targeting the half marathon distance I was hoping that two and a half months of casual training at 5,500ft would allow me to blow this race out of the water. That didn't happen. I somehow chose a race in Rhode Island which has a greater elevation gain than  the 2nd San Francisco Half Marathon! Go figure. Possibly more challenging was the stout head and side wind along the stunning (and unprotected) Atlantic. The  humidity was another factor reminding me I wasn't in Kansas, er Arizona, anymore. The result was a lethargic sounding but hard earned 6:03 pace. This produced  a finish aprox. 2:30 slower than my PR from 2014. I was however able to successfully get some satisfaction out of having four points from shooting my water cups into the trash cans through the aid stations on my way to a second place finish. Shout out to my friend in ABQ for the racing shorts after having inadvertently forgotten mine on the rez. Additional thanks to the construction site (lineless) porta-potty a half mile away from the start which enabled me to skip the lines and start on time!

One of multiple articles in the local news here. In short, the race course is stunning, with a significant degree of water side running and impeccably organized. It is not however a PR course, best look else where if that is what you are looking for!

The calls of onlookers echoed amongst the contours of second mesa in Hopiland. The first minutes of the days sunlight illuminated the trail which has been used for centuries.

"Kwakwhay" or "askwali", the gendered thanks were showered upon me although I did not understand their significance until after the race. For the Hopi, to run is to pray, to pray for rain to be specific. For traditional Hopi running is literally part of their religion. Taken into consideration with their high elevation and communities connected by ancient trails it is no wonder they are a force to be reckoned with.  Nahongvita was also shouted in encouragement which means "stay strong", "you are strong"or "dig deep". This encouragement was especially appreciated as I struggled up a 500ft stony trail and stair case carved into the mesa's side. I had to power hike the final section and very nearly threw up at the top of the climb.

In addition to being home to Oraibi, quite probably the oldest continuously inhabited settlement in North America (since the 1200s), Hopiland is a fortress of running prowess. Until the November of this year the boys cross country team had an unbroken streak of 27 CONSECUTIVE state titles.  

The Louis Tewanimna Footrace is an annual 5K and 10K around Second Mesa commemorating Louis Tewanima who represented the USA in the 1908 and 1912 Olympics. In 1912 he won the silver medal in the 10,000 meters and was quated as having said "Me run fast good. All Hopi run fast good." It is hard to argue with that statement. I was utterly and completely unequal to the top runners who showed up. I finished 6th place, some four minutes behind the winner, in a race with fewer than 150 people. In October I finished 2nd in a Half Marathon with more than 2,000 people. The centrality of running to the community on the Rez is probably unequaled across the rest of The United States. This is a special event, commemorating an impressive man in place connected to the past as are few others. Considering their are only about 7,000 Hopi in the world, I'm not sure why the running community doesn't revere their sport culture with the same reverence which they bestow upon Itén, Kenya.

Approximately three hours from Flagstaff, the country's running Mecca, Chinle may as well be a world away in more ways than one. What the area lacks in trails it certainly makes up for with hundreds of miles of dirt roads which lead of into the sunset. Stock trails can lead you on adventures. There are also more mustangs in The Navajo Reservation than anywhere else within The US. While the number of feral horses are a genuine environmental problem which does not receive enough funding to be addressed adequately, you sure don't mind the first time you feel the power and freedom of running alongside a herd of the elegant animals. Occasionally runs are forced on to the pavement after the late summer monsoon rains because of the silty, clay heavy soil of the area makes mud running almost an impossible feat. I have also been advised that the spring winds are fierce. Luckily there is access to treadmills six days a week when the harsh conditions of the high desert renders training outside dangerous or ineffective.

Constantly dodging cacti is a reality while running in the Navajo Nation, even at 6,000ft!The Code Talker 10K and 29K are held the final day of the Navajo Nation Fair. The three mile trail from the Navajo Nation Museum to the Council Chambers is extremely fun. I also realized that my combination of risk taking, athleticism (not just forward motion) and good but not great VO2max make me a better tail runner than road runner. I owned the trail, but seeded the lead as soon as the race reached pavement. Another day with an uninjured healthy body is another beautiful day.

The High Desert Trail System in Gallup, New Mexico is the location of The Squash Blossom Mountain Bike and trail races. This was my first time their, but not my last. 20 miles of amazing singletrack. The race itself was a confidence boost as I lead for 8 miles before Gallup local Leandrew put on a surge which I could not match.

Interested in racing in Diné Bikeyah? Although their are a few other independent events, The Navajo Parks Race Series is a good place to start.

This title of this post is inspired from the title penned by Dave Zirin, 2016 in Sports: Joy and Resistance While the World Burned. He fails to articulate the incredible reemergence of American distance runners as a true force on the global stage. Nonetheless, he expresses what I believe to be true. Sports were an oasis of joy in a year which contained more than its fair share of human suffering. Personally, the latter half of this year is one that was wrought with the challenges of living the quintessentially urban and flat East Coast, running injuries and most traumatic, the rise to power of a genuine American demagogue.

How can you be proud of such personal goals in the midst of a toxic political climate of hate? Why should anyone care about my frustrations or triumphs? I honestly don't have the faintest clue. I hope to achieve in 2017, what I have been unable to achieve in 2016. Namely training consistency which results in fitness that surpasses the gold standard which I embodied in 2014. However, unlike that year, I hope to build a comprehensive system of systems which is sustainable. The political winter upon which we are soon to enter will undoubtedly wreak havoc on my psyche. I have been disdainful of New Year's resolutions in the past, but I find myself drawn to her political twin. Election resolutions. I vow to be a more ardent advisory to white supremacy, misogyny and xenophobia where ever I encounter it. I don't believe that to be confrontational is my default persona, but I do believe that it is what I should aspire to be in the face of bigoted hate. I am lucky enough to have the chance to influence the minds, habits and self-esteem of almost 100 fifth and sixth graders as their teacher. This is opportunity provides me with some solace that I can work feverishly towards excellence in the revolutionary craft of providing a high quality public education to students whom most of the world gave up on before they were even born. So too do I hope to work towards excellence in running. It has been a year which has both shown me the talent and skill which I still possess without giving me the keys of consistency which I need to unlock my bodies next gear.

This has been a long con. Having expected to run my first ultramarathon almost exactly two years ago. I am finally dedicating myself to an aggressive plan of attack after recovering from the debilitating stress fracture and graduate school both. If all goes as planned I am going to tackle a 30K in February and a fun and elevation-gain heavy 50K in April. If my body is responding well I hope to go ahead and tackle the USATF trail 50 mile championship in upper state New York in June. As always, if my body is not responding well I will not hesitate to table these aspirations. I do however think the time for patience has come to an end and it is time to dip back into the fierce well of dedication and resolve which have yielded a certain degree of success in the past. Let’s see what happens.

After not having raced the distance in nearly 2 years I found towing the line to be a rather terrifying experience.

Having to weave through the slower marathoners as we wound the way through Golden Gate Park was definitely odd. I'm sure many of them were off put as the first wave of 2nd half marathoners was released on to the course. There was one point in the 2nd mile where I was completely pend in and had to make may way across an entire lane to try to capitalize on a downhill.

No PR, no smile. I finished 25th in 1:17:23 and averaged 5:55 minute miles. It was hard to push the pace in the final 100meters as I would normally do when you finish alongside people who you assume to be running a different race. Many spectators could not discern between those running the half and full marathon. Even if the effort was slightly off my very best, it is reassuring to know that your body is still capable of achieving.

The substantial and infamous San Francisco hills result in heavy legs more akin to what you might expect from a full marathon performance. Despite the lack of a groundbreaking performance, I was grateful to have a significant contingent of the family out to support me in my first big city marathon affiliated race. I'm certainly not done PR hunting in the Half Marathon. In fact, I believe it may be my favorite distance. Next however I will toe my line at the 20k distance at the national championship in New Haven. I know I will be so soundly outclassed that the first runners will have time to complete a few uber rides before I finish, put I will strive to finish top 60 all the same. It is not everyday you get to run "with" people you read about online.

During a phenomenal trip in Canada I realized something. For 16 years I have been taking wilderness for granted. I have been assuming that wilderness would be present in all world class backcountry. Reality hit me like number post identifying campsites, a cabin and picnic tables.

In the United States, the wilderness act of 1964 established the management of people and natural resources within in designated wilderness to conform to a particular character. Ever since then men and women have worked tirelessly in order to preserve this character. Absolutely no structures, mechanized or motorized equipment is permitted. When campers spend hours on wood or stone camp furniture wilderness rangers dismantle it. Our ethic is so pure that we dismantle rock cariegns marking the trail. This is in strong contrast to the majority of trails on the east coast which use color blazes to mark the path.

I recall a time in which I strapped on no fewer than four metal grills to my exterior frame pack in order to remove them from the wilderness. Hundreds of hours are spent every year in Sierra National Forest alone in order to sift through the burnt remnants of campfire rings to remove the trash, dismantle the campfire ring and naturalize the area. By the end of a tour (anywhere from 5-7 nights) a large trash bag is often filled with the refuse left behind by recreational users.

The majority of backpackers don't have a wilderness ethic, and for that reason education is a huge component of the wilderness ranger's job. Hazards are not managed on the users behalf in the wilderness. The user is responsible to be prepared and observant. If a snag is hanging precariously over a popular camp site, it is not up to anyone but the user to realize that. The wilderness is by definition full of natural hazards. It is not planned to accommodate human safety and comfort. It is for this reason that we feel so alive in the wilderness. In the wilderness it is your right not to be protected nor guided.

American wilderness is not managed perfectly or consistently. While hunting is permitted wilderness areas within national forests, it is not permitted in national parks. Furthermore the National Parks are far too quick to ask for congressional approval to use chainsaws to clear trails within park boundaries. In comparison, Sierra National Forest had gone over 30 years without a chain saw being used within it's wilderness areas. Despite this, no campground is ever predetermined for you and you are able to camp upon which ever rock shelf, duff, dirt or snow that picks your interest.

Despite significant rain during the course of half  the trip I was able to run every day. Although backpacking and high altitude sleeping is beneficial, in of itself it won't provide the specific stimulus and consistency in your training that you are looking for. The following video will provide you with a (very small) glimpse of the spectacular country that you can traverse in the Canadian Rockies.

Dolly Copp Campground is one of the largest campgrounds in the national forest system and conveniently located about 4 miles north of the race starting location at the base of the Mt. Washington Auto Road. It was surprisingly uncrowded by other runners and general summer campers alike. It also offers some fantastic trail heads right out of camp for after the race, including hikes up Mt. Madison and even Mt. Washington if you are inclined to summit the peak from both road and trail. 

The Mt. Washington Road Race winds it's way up over 4,660 ft to an elevation of over 6,200ft (the finish line is below the summit of 6,288ft).The race is highly competitive drawing athletes from Italy and Colorado as well as all of the 'local' competitors from the northeast corridor. For me as well as many others this was a special chance to brush shoulders, and then get thoroughly spanked, by some of the best mountain runners in the country. A prize purse five places deep ensures fast times.

Although the 2016 race had perfect conditions, often athletes are fighting the weather as much as the climb. Barely more than  week prior to the race, racers found this image awaiting them as the race began to focus more prominently in their thoughts. Does that look like an image to inspire confidence in running a road race? Not to me.

After the race you have completed an incredible cardiovascular workout while barely taxing your muscles at all. The gentle footfalls of an all uphill race made it perfect for someone like myself who wanted to train and race in a manner which would provide a successful experience without the pounding and miles which contributed to a stress fracture.

This is was a hugely enjoyable event. Unfortunately I finished 6th in my age group as opposed to 3rd (which would have ensured me an entrance into next years event). I was lucky to get into this race in their lottery on my first try, I would certainly enjoy repeating this event and attempting to chip away at my time.

  I am shocked and happy to announce that I am a member of The Honey Stinger Hive for 2016. Following a year in which I was unable to race a single time, I am sure that many companies would have cut ties with injury prone, sidelined athlete-ambassadors. The fact that Honey Stinger was able to look at me and say that we still believe in you is a huge endorsement of the company's values.

Now that I am training, and in grad school I took advantage of a Honey Stinger sale resulting in some prime come ups. See below.

I'm also very excited to be leading two trail running retreats this summer on the trails of Mendocino this summer with Mendocino Adventure. If you are interested, click on the logo below to learn a little more.

As I mentioned in my vlog above, I will be competing in the following races this year. Apparently, I am only competing in races which brand themselves with right facing running shoes with ample traction.

You are running a flat and fast 5K course for the first time in a long time due to injury. A very long time. You want to prove to yourself that you've still got it. You let the lead pack go because you know this is a fast race. Running on effort you are vindicated when a volunteer calls out your 1 mile split. 5:18. You are on pace to match your pre-injury PR. In ones and two people continue to pass you. Someone in a Saint Patrick's Day onesie. This does not feel good. You are able to keep from falling apart entirely, but you do not feel fast nor confident. 10:52 through mile 2. Ouch! Definitely off pace.In the last mile a few more runners catch you. Hanging on to top twenty for all it's worth, you put in a surge, but can't maintain it. You fall out of the top twenty within the last 400meters. However with 100meters remaining you engage a kick that has never failed, regardless of your aerobic fitness. You catch two runners who can't fend off your kick and narrowly miss out on a third. You scrape underneath seventeen minutes with a 16:57 5K. You are underwhelmed.            

Afterwords enjoy your free pint of Guinness before 10am. If you are accustomed to enjoying pints of Guinness before noon, then that is your problem right there. Easy solution. If you are not, the solution may require some more time on the roads, track, trails, gym and pool. Allow yourself a one day pity party, and then move the hell on. Stay healthy, thoughtful and hungry and the results will come. Enjoy the fact that being surrounded by better competition than you are accustomed creates an environment for growth. Grow!

Pre-race nerves. The sensation of almost throwing up on the finish line. Pushing yourself into an anaerobic state in the last 30 meters after going a mano a mano with the same runner for the entire race. Beating your opponent. These are the experiences which have eluded me for over year. No longer. What I ran today was a victory lap, the likes of which I have never run before. A comeback for the ages.

I remember desperately looking for success stories, as well as useful information, regarding tibial stress fracture recovery and prevention. It felt at times impossibly hard to find these resources even though the literature says these things are incredibly common, right? They say there is no loneliness like the long run. I disagree. There is no loneliness like the injured runner, isolated from other competitors. With no mechanism of injury clearly identified, I felt betrayed by my body and the sport. If any of you are at a point along this journey, I hope that I might offer you some hope and reassurance woven into my personal narrative.

Since last writing much has changed in my life. I'm not sure where to begin, but this is as good as anywhere. Moving to Connecticut was a daunting decision from Southern Oregon. Before getting on a plane to fly to Philadelphia I had never set foot in the northeast. I have now visited New York, Philadelphia and Vermont. I was immensely proud of my partner for being admitted into Yale School of Nursing and the opportunity to receive a high quality education with amazing peers. Nonetheless, we both still feel that what we always believed remains true - we love the mountain west, and will return there in several years. It is stupefying to think there are no Wilderness areas in this entire state, no BLM or National Forest roads to train on. But, I think I'm getting ahead of myself a little bit.

I was fed up. Red rashes covered my body from my torso to my toes. This was poison oak to new and unbelievable heights, surpassing anything I had previously experienced. I purchased no fewer than three bottles of calamine, and was bathing in Tecnu and oatmeal-based lotions. I finally showed up at an emergency care clinic and told the doctor that I wanted a steroid shot. I wanted it to be done.

Building a mountain bike trail through the poison oak laden hills of Gold River, Oregon may have been a noble thing to do. My job as the Jackson County Conservation Corps Crew Leader was exhilarating. Hard and interesting physical work outside with young impressionable students who need cash, self esteem and something on their resume. What's not to like? Well, the fact that we had to build a trail through a poison oak forest. That was not to like. To make it worse most of the crew did not get poison oak, so I didn't even have much company through my suffering. A crew member who did get poison oak didn't show up for a few days. I couldn't blame him, if I wasn't in charge I wouldn't have shown up to that site again for anything.

In the doctors office I was met by a man who understood my problem. In order to obtain my Masters of Science in Education degree, I needed to take six online prerequisite courses and two standardized tests as well as gain admission into the University of New Haven. When I got poison oak, I was leading Crew in the day and doing classes at night. I told the doctor, "I have three tests to take in the following eight days and I don't have time for this." He understood the situation and went along with giving me the heavenly corticosteriods.

The day after I felt so rejuvenated, I actually had a decent run into Ashland's trail system. It was one of the first long runs since my injury. My body was covered layer upon layer in pink gooey calamine lotion, covering my textured rashes. I must have resembled a rattlesnake about to shed it's outer skin. Luckily I didn't cause any heart attacks. Even better, I caught an orange sunset out over the Rogue valley and stained my fingers purple with the juice of ripe blackberries.

While working Crew for a few months I had the chance to live in Ashland, the regions' trail running mecca. I used the Southern Oregon University gym to build strength in my body and mind. I also returned to my roots and ran stairs, a lot of stairs. The stadium and I became friends. Often after Crew and before hammering out College Algebra problem sets I would raise my heart rate to something reminiscent of my former self. 

I also found joy in biking and bike commuting whenever possible. In New Haven that means most of the time. I currently have night class three to four times a week. On those days I am able to log in 10 miles of riding. Although not the same as running (not even close), the invigorating feeling of taking on the world at 8:30 pm when it is 20 degrees Fahrenheit has done a lot for my mental health.

"Without vitamin D, absorption of calcium suffers, and so do your bones. Runners low in vitamin D have an increased risk of stress fracture. After Deena Kastor broke a bone in her foot during the Olympic marathon in Beijing, it was discovered that she was high in calcium but low in vitamin D. Vitamin D also helps muscles move, nerves to send impulses, and the immune system to fight off bacteria and viruses. Few foods naturally contain vitamin D, so many of the foods you can buy are fortified with it. Your body makes vitamin D when directly exposed to the sun." - From Build Your Running Body by Pete Magill, Thomas Schwartz and Melissa Breyer.

I should interject here. It is true that your skin synthesizes vitamin D. However, if you live above latitude 37 degrees north or below 37 degrees south, you will be unable to receive enough UV radiation from the sun during the winter months to produce vitamin D, even if you absorb at midday. Moreover, factors like cloud cover, pollution and your age all influence how much UV actually reaches your skin (http://www.health.harvard.edu/newsletter_article/Time_for_more_vitamin_D).

To compensate for that lack of sunshine it is recommended that you eat fish twice a week. I do not, but I do take cod liver oil daily. I wish I had been doing this in 2014, but when you live on a shoestring budget and everything seems to be going fine hindsight is 10/20 (I know that's not a saying, but it indicates sharper vision so go figure). I take 400 IU (International Units) of vitamin D a day in fish oil. The daily recommended value is 600 IU. To take more than that is probably detrimental to your health. If anyone recommends 5,000-10,000 IUs of vitamin D a day they are at best dangerously ill-informed and at worst have an incentive to profit from a deterioration of your health. For a complete understanding of the issue I HIGHLY recommend this recent documentary by The New York Times and Frontline.
 
I now suspect that my December stress fracture was due in part to a lack of vitamin D consumption and production through the fall. As vitamin D became harder to produce, and as I absorbed less calcium from my diet, I simultaneously increased my running volume. I suspect my body was unable to repair the stress sustained from running. In addition to those factors, as my schedule became busier I abstained from the weight training, which would have benefited my skeletal system with testosterone production and impact-free bone stimulus. When the sun comes back out in the spring and summer, and my body can actually produce all of the vitamin D it needs, I will tuck my fish oil away until the fall.

 Although I had pledged not to race until I could average 60 miles a week for two months, I boldly failed to honor that commitment. A dissing array of soft tissue injuries kept me cross-training and unable to run consistently. However, I had already paid for this race, and was able to get some good speed work and climbing done in California over Christmas. The jet lag helped me get out of the house around 5:00am to run some 800 meter repeats on the local middle school track. So while I was unable to put together consistent training following that, and had lingering muscle and soft tissue injuries, I decided to race because my bones felt strong again.

The course profile was challenging. In first mile and a half we gained 187ft in elevation. The rhythm of African drums met us following the first mile. Despite the recent snowfall the roads were mostly dry and we were able to let ourselves go on the downhill. I ended up finishing in 4th with a time of 17:09, which I am quite proud of. With a weaker will and without my finishing kick it easily could have been 5th place. The time is some 42 seconds slower than my personal best, however taking into account the hill, and the lack of consistency in my training I consider the result to be fantastic. It also proves that cross training can keep you in pretty good shape. In one months time I am running a flat fast 5k which will be a more easily measurable gauge of my fitness. I'm excited to attack the future!

On a final note, it is difficult for me to determine what volume of running is truly safe is for me. I believe that 60 miles a week is certainly conservative. Ten months after my injury I ran 13 miles, and could still feel pain occasionally in my right tibia. I also felt as if I had run 23 miles with 3,000 feet of elevation gain. The furthest I've run since my injury has been 15 miles. I don't regret the aggressive nature with which I entered the sport. But I have two great fears in running. One is that I will not be able to achieve what my body is capable of because of the constraints of work, family and other responsibilities. The other, greater fear is that my bone density is not good enough to support the high volume training which is required to be a truly competitive runner. If the latter ends up being the case, at least I know that I will have the credentials, interests and abilities to be a dedicated teacher.

 Although I am no longer injured, I am going to continue recommending good books when I encounter them. This one is fascinating. If you didn't get caught up in the hype and read it shortly after his election, now wouldn't be such a bad time. I honestly cannot say that I have read a true biography before. However, this is an incredible read and I am more than a little sad to see the Obama era come to a close.

With the US Marathon Olympic Trails this Saturday it is cool to take a look at one of the best runners in the game right now, Desiree Linden. Plus this was shot in Iten, Kenya. Who doesn't want to be in Iten when it is 28 degrees and icy outside?