Leadville 100 Lessons

Well, my recovery from Leadville so far has been incredible. I have zero muscle soreness and feel fresh as a daisy. My knees are still a little achy but otherwise I'm A-OK. I think this is all due to the big volume I put in over the summer. When you're in good shape, you recover quicker.

In thinking about what went down last weekend, I'm really just so glad I finished the race. A time of 22:40 (even as I still believe I was in sub-20 or at the least sub-21 shape) is quite good--all things considered--and I'm glad I was able to battle through some tough spots, including my horrible puking episode at the Hopeless aid station. Mostly because of cramps and stomach distress, I spent seven hours on the Hope Pass double crossing--an hour and fifteen minutes more than I should have. I felt pretty awful for the first 65 miles and then broke through and had a strong final 35 miles in which I passed probably three dozen runners and literally ran up the Powerline climb (something very few runners do that late in the race). While I'm still pretty competitive at heart, I'm thrilled to have finished Leadville, because I know how painful it is to DNF your A-race.

In thinking back to the race, I realize my nutrition strategy at Leadville is still far from perfect. It's very hard to eat at 10,000+ feet! After four races there, it's ridiculous that I still haven't figured out a good nutrition plan. Whereas Perpetuem seemed to work well for me in 2011, this year it was a disaster. I'm really intrigued by GU Roctane and will give it a try this fall. It may be the ticket for next year--I hear it's packed with calories (240/serving), good-tasting and fairly light. Whatever the case, I simply have to find a way to get 300 calories in me every hour.

So, going into 2013, I'm adding "figure out nutrition" to my to-do list. It's a huge need.

As for what I may do for the rest of 2013, I'm seriously considering the Rock 'n Roll Denver Marathon in October. If  not that marathon, then maybe the half. Other races that cross my mind are the Run Rabbit Run and Bear Chase 50-milers. I would pick just one of those three races. I'm most certainly doing a local 5K in a few weeks--it's an annual tradition for me and it's for a good cause (raises money for soldiers). I know my speed is lacking right now, so I won't go into the 5K with huge expectations (sub 19 would be nice). I'm also going to hit the weights soon and work on my hips, glutes, hamstrings and quads. I think the weight training I did last winter had a huge payoff. Plenty of skiing this winter will provide some needed cross-training benefits and a bit of rest.

After Thanksgiving,, I'll probably transition back to Maffetone Method training and stay with that for four months or so. I'm definitely entering the Western States 100 lottery and, if I get in, that'll be my goal race in 2014. If I don't get into Western States, which will probably be the case, then Leadville or maybe some other mountain 100-miler will be the focus. One of these days I'll tackle two "to-dos" that continue to stay on the list:

• Fast 100K road race (Mad City?)
• One more crack at 24 hours - did 131 in 2009 and would like to go for 140

In closing, I want to send huge congrats to Scott Jaime on setting the fastest known time on the 486-mile Colorado Trail. Scott lives in Highlands Ranch and is a tremendous runner, completing many Hardrocks and finishing third there this year (he finished second behind Kyle Skaggs in 2008). Scott finished yesterday (Saturday). Here's a short video of him after he finished his eight-plus day trek on the CT.

Week Ending 5/13

Despite a lot going on in my life, I managed a very solid week, hitting nearly 83 miles, good quality on Tuesday and Thursday, and 32 miles over Saturday and Sunday despite time restrictions due to visiting family and, of course, Mother's Day. The only thing missing was a big climb in the mountains, which just wasn't possible because of scheduling issues.

Here's how the week went:

Monday: super-easy
AM: 5.2 miles in 42 minutes on the trail loop behind Legend High School. Enjoyed the light rain. We get so little rain on the Front Range, so I try to enjoy it when the sky opens up a bit.

Tuesday: intervals
AM: 10.3 miles in 1:18 at the Legend High School track, followed by some cooldown miles on the trail, all with Scott. Warmed up with 3x100-meter striders at a comfortably hard and fast pace. Then I went into the meat of my workout: 4x800 at 2:42, 2:50, 2:48 and 2:49, each with a 400-meter recovery at about 2:00. I would have liked to get in a few more 800s, but my breathing was off because of allergies, so I did 2x400 at (a slow) 1:23 and 1:24 with a 400-meter recovery in between. Definitely felt the Cheyenne Mountain 50K in my legs. Finished off with some trail running behind Legend High School. Nice to have some good company.

Wednesday: easy
AM: 9.7 miles in 1:13 out on Buffaloberry and then on the Legend High School trail loop. Legs felt good.

Thursday: tempo
AM: 10.5 miles in 1:15 on city streets. My allergies were still affecting my breathing but I still managed a decent run and decent splits. Splits were: 1) 8:27 (warm-up), 2) 6:25, 3) 6:06, 4) 6:15, 5) 6:09, 6) 6:15, 7) 7:33 (begin cooldown), 8) 8:24, 9) 7:32, 10) 7:53, 10.5) 3:54. I would have liked to get another 1-2 miles at tempo pace, but my allergies made breathing a little difficult for such intensity.

Friday: easy
AM: 10.8 miles in 1:22 out on the Tomahawk loop followed by the Legend High School trail. Skies were gray and the air cold. Otherwise felt good, especially a day after my tempo run.
 
PM: 4.2 miles in 35 minutes on the Cherry Creek Trail single-track during my lunch hour. Legs felt super fresh.

Total miles for day: 15

Saturday: long
AM: 15.3 miles in 1:53 on the Forest Hills loop followed by the trail loop behind my house. Legs felt incredible. Would have liked to run several more miles but needed to get home, seeing as how we had family visiting over the weekend. The weather was more cold and more gray.

PM: 4 miles walking at a brisk pace with family. 58 minutes.

Total miles for day: 15.3 running, 4 walking

Sunday: long
AM: 13.5 miles in 1:43 on the Tomahawk loop and Legend High School trail. Legs a little fatigued. Needed to get back so we could get to breakfast for Mother's Day. Cold, gray and very foggy. I haven't seen the mountains since Thursday--it's that overcast on the Front Range.

PM: 3.5 miles on the treadmill.

Total miles for day: 17
 
Weekly totals:

• 82.9 miles run
• ~5,000 feet of climbing
• 4 miles walked
• Total training: 11:31
• 9 total runs
• Averaged 7:58 (includes walking)
• Push-ups and core work

Year to date mileage:

• 1,243 miles run
• 118 miles biked
• 6.55 miles walked

Next week I'll continue with the good quality and definitely get to the mountains for a nice climb of a few thousand feet--maybe the Incline followed by the Barr Trail.

I've added Udo's Oil to the mix, taking the recommended tablespoon each day, and I've begun to notice even speedier recovery between workouts. I already knew Hammer Recoverite, which I take after every workout, speeds up recovery, but it's nice to boost things even further with some Udo's Oil in my oatmeal, salads, eggs, sandwiches, etc. Udo's should be used cold and should never be heated. Maybe something to try?

***

I rarely comment on race results, but I have to say I was pretty amazed by Dakoka Jones' performance at the Transvulcania Ultra in the Canary Islands this past weekend. Dakota, who hails from Colorado, beat out Kilian Jornet and a very stout field of international talent, besting the previous course record by 33 minutes. At just 21 years of age, Dakota, who goes by "Young Money," has a hell of a bright future in this sport and will certainly be in major contention at this year's Hardrock 100. And, he also happens to be a really nice kid (being that I'm almost twice his age and he just hit the tender age of 21, I consider him a kid). Click here for an interview Dakota did with Bryon over at irunfar.com after the race.

What Happens When You Take Two Weeks Off?

The good news is that I'm on the comeback trail. The posterior tibial tendonitis in my right leg is starting to taper off. I had a hunch it would go away once my Achilles was back to 100%, which it is--thanks to the two-week shutdown I was forced into a few days before Christmas (what a Christmas present that was!). I'm still icing my shin and ankle as a cautionary measure.

The reason I'm blaming my Achilles is that this whole case of post-tib was triggered by heel lefts I wore to try to take pressure off my ailing right Achilles, which flared up on Thanksgiving weekend. Unfortunately, the heel lifts created some instabilities in my lower right leg, resulting in a nasty case of tendonitis that felt like someone was pounding my ankle and shin with a sledgehammer. Honestly, my right ankle was a mess. Two days before Christmas, my doctor ordered a two-week shutdown from EVERYTHING--not just running but also cycling (my second love), walking and swimming. Yes, even swimming. Needless to say, it was hard news to take, but I understood that my doctor knew more than I did and I'd better heed his advice, which I did. So here I am today, on the comeback trail yet again and with (delusional?) visions of doing crazy-good things in Leadville this August.

Last week I ran about 54 miles and this week I'm going to close in on 60. That's fairly low mileage for me, but it's something, and I've always felt anything 60 and up is decent volume, with 80+ and preferably 90+ being my sweet spot. The key right now is patience. I'm gradually building back up to decent mileage, focusing on restoring my aerobic capacity and endurance, which took a huge hit during the two-week shutdown (more on that below). Then in February I'm going to start implementing quality. The Georgia Marathon on 3/18 is a total question mark at this point.

I have to say that my first run after the two-week shutdown was...not too fun. I had a bad cold at the time but, beyond my nasty case of the sniffles, I was huffing and puffing and my legs were as heavy as steel beams. For the next few days I saw very little progress. But even as I struggled to get "it" back, I was having a blast--because I was running again! Besides spending time with my family, there is nothing I love more than running and living the gift. When you've just endured a  two-week shutdown and you live at 6,200 feet, you can count on returning to running not being easy.

The good news is that I'm now really seeing gains. My aerobic capacity, while not back to full strength, is much better than it was. I'm suffering from a mild case of dead legs, but overall my leg turnover is improving by the day. My endurance, which plummeted from the shutdown, is improving. Last Saturday I ran 12 miles in 1:32 and then on Sunday ventured out for an 11-miler and it wasn't too rough (did it in 1:24). This weekend I'm planning a 15-16-mile run. Overall, my body feels good and ready to start training hard, yet again.

This summer I'm probably going to tone down my racing schedule and really focus on the Leadville 100. I didn't register for the San Juan Solstice 50M or Jemez 50M because I think 50 miles in the mountains is a lot of volume when you're training for a 100. For me, 50 kilometers is the threshold--I can run 50K (or 31 miles) and recover fast and see nice gains. Fifty miles is a whole different game. I really want to do a 24-hour race this year and so the trick is getting in the training for a great Leadville and having enough left in the tank for 130-140+ miles at Across the Years in 2012. I feel a serious drive to do a 24-hour again and see if I can surpass 140 miles. I know I left at least 5-6 miles on the course at the 2009 USA 24-Hour National Championship (130.67 miles). I think I have good-enough cruising speed to nail some decent mileage in a 24-hour.

***

One of the things I really like about the new Western States 100 documentary, "Unbreakable," is the music. Below is a song, "The Shrine / An Argument," by Fleet Foxes, that I really love. It has a unique sound and I don't usually like songs like this. It's definitely not something you'd hear on the radio, but rather in independent coffee shops in Boulder that cater to Bohemian graduate students driving old Volkswagen buses (deep down, I have a Bohemiam side and a part of me would love to drive around in a VW bus with a peace sign and a call to action for everyone to run trails together and spread love :-) ).... Anyway, this song (specifically the part starting at 2:15) adds a lot of drama to the Geoff Roes/Anton Krupicka "chase" scene at the end of "Unbreakable." Enjoy!

Blessing in Disguise

Today marks day eleven of my doctor-imposed two-week shutdown because of posterior tibial tendonitis, or "post-tib," in my right leg. My leg is doing much better. I no longer have tendon pain running up the inside of my calf. My ankle is better, but still not 100%--a gentle reminder that I'm not yet over my injury. My Achilles, which is where this whole injury originated (compensation led to my post-tib), is doing very well, too. I occasionally feel some discomfort in my Achilles, but, all in all, it's healing (pun intended).

On Friday I'll resume running, going for an easy 4-miler, or less if my post-tib acts up. If all goes well, I'll gradually increase my mileage, taking a few days here and there to cross-train, with a goal of being back in action by the start of February. I'm not going to worry about quality until February, assuming all goes well. Looking way ahead, I want to be at 15-17 hours a week (~90-105 miles), by June and totally locked into the Leadville 100.

It's really quite amazing that I average one significant/semi-significant injury per year:

2011: Posterior tibial tendonitis while training for the Georgia Marathon
2010: Plantar fasciitis while training for the Leadville 100, but I still got 'er done, as usual
2009: Heel bursitis (felt exactly like Achilles tendonitis) after the USA 24-hour national championship in the fall
2008: Wicked runner's knee (patellar femoral pain) after finishing 4th at the Mohican 100; nasty hamstring pull in the fall while training for the Columbus Marathon (still went sub-3:00)

I was pretty healthy in 2004, 2005, 2006 and 2007, save a case of hip bursitis in 2006 that gave me problems during my Boston Marathon training and the race itself, and a brief bout with IT band syndrome in 2007. Hamstring tendonitis has been an ongoing deal for me, but it's never been disabling, thank goodness.

Anyway, I think this shutdown is a blessing in disguise, and I say that not from rationalization but from pure reason. I've been racing 100s since 2007 and eventually the mileage and punishment catch up to you, especially when you're knocking on the big 4-0 and live at 6,200 feet, where running takes a lot more effort. I'll be 39 this June and maybe a few weeks off each winter going forward will do me some good, physically and mentally. Right now I feel mentally recharged and ready to get back to running with a goal of having my best year ever (that's saying a lot because I had a decent little run in 2008-2009). Physically, we'll see. But I do believe these two weeks have helped bring some much-needed, long overdue healing to my body, especially after a pretty aggressive 2011 racing schedule that included demanding events like the Jemez 50-Mile, Leadville Marathon and Leadville 100. I've read that ultrarunners like Scott Jurek and Yiannis Kouros take time off each year, and recently I read that Geoff Roes is going to take the winter off from running (but will stay quite active). A little time off each year, I think, is a key to longevity and staying healthy.

It's hard for non-ultrarunners to really understand what we put ourselves through. The back-to-back 20s, the early morning long ones, the monster climbs and never-ending descents we hammer, the races themselves, the roots and rocks that twist and turn our ankles and feet in all directions--it all adds up after a while. The volume stresses not only the joints, muscles and bones, but also the mind and endocrine system. If you ever find yourself struggling with sleep, apathy, burn-out and, yes, decreased libido, it's probably because your body is telling you to take some time off. So take it before you come down with an injury!

I love watching this sport and following the exploits of a few notable athletes and friends. I see a lot of ultrarunners out there right now who are on or near the top of the sport, but seem not to incorporate any real recovery or time off (a trap I fell into for years). They may be running well now, but my guess is that they'll flame out because of injury. I think this can all be avoided by taking time off. Yeah, some fitness will be lost in the short term, but you'll be able to get that fitness back fast, while benefiting from a well-rested, recovered mind and body.

I guess that's all a long way of saying I feel ready to get out there and get myself ready for an awesome year. I truly believe I have what it takes to go sub-20 at Leadville.
 
***

Totals for the year:

Running mileage: 3,407
Running time: 474 hours
Cycling mileage: 360 (most of it in the past two months)

A down year mileage-wise. Normally I'm at 3,800+. Oh well.

After the Big Race...A Bunch of Blah, Blah, Blah

Well, I think I'm mostly recovered from the Leadville 100. The race was only three and a half week ago and I'm feeling generally pretty good. My right knee, which was bothering me after the race, is now in great shape. What I'm basically dealing with now is moderate muscle fatigue and some dull achiness that comes and goes. It seems like everyday I'm feeling better. Last week I ran 61 miles mostly on dirt roads.

Lots of folks may read this and say, "Dude, you just ran 100 miles three weeks ago! Take some time off!" Why? I feel good. I think the key to excelling in long-distance running and especially ultramarathoning is consistency. I don't mean consistency over a period of several weeks or even months. I mean consistency over the years. Extreme endurance--the kind that takes you over 100 miles on treacherous mountain trails (or really any trails)--takes years to develop. This doesn't mean you have to run high mileage all year. It just means you need to run and be consistent in what you're doing. If you're tired, back off and/or cross-train. If you're injured, take some time off. But when you're injury-free and feeling good, run! So, with that said, I'll remain in the 60ish miles per week range for the next few weeks as I continue to recover and then amp it up in October to get ready for whatever big race I'll be doing to cap off the year.

Sorry, got off track. Back to my post-Leadville 100 state. Mentally, I'm in good shape. Lots of folks do their big race and then flame out for a while. Not me. I'm usually able to stay focused. Still, right now I'm fighting the "blahs" because I don't know what's next on my calendar. I'm running a little 5K cross-country race this Sunday and I'm kind of excited about it, but what keeps me motivated is that next big race on the calendar, and right now there isn't one!

I kind of wish I could enter the Bear 100 (September 23-24), a very challenging mountain race in Utah and Idaho, but I have a massive scheduling conflict that weekend. So no Bear for me. I was really into the thought of going 24 hours at the Across the Years race in Phoenix over the New Year's holiday. I want to once again gun for 140 miles! Unfortunately, with my son's school closed that week and my wife scheduled to work, Across the Years ain't gonna happen.

So as of now I don't know if I'll do another big race in 2011. Races I'm considering are the Moab Trail Marathon and the Sacramento or Vegas marathons. The baseline fitness for Sacramento and Vegas is there; I just need to work on speed to get myself back into sub-3 shape. We'll see.

I've been thinking about 2012. I want to really challenge myself. I'm chewing on the idea of 2-3 100-milers. These would include Western States, Leadville, and Bear. Western States is doubtful because of the slim lottery odds, so if I don't get into Western I might look at Bighorn or going back to Ohio for the Mohican 100 in June but only if they change the course back to the way it was. I think I could win Mohican again if the course went back to the 2008 or 2009 version. I'm not interested in the current sufferfest.

***

I want to say a few words about my Leadville 100 coach, Karl Meltzer, who I interviewed a few weeks ago. Last weekend Karl finished third overall at the Wasatch Front 100, which he's won six times. Wasatch throws 54,000 feet of combined elevation change at you, so it's what you would call a serious mountain race that is probably second only to Hardrock in difficulty. What makes Karl's strong finish so remarkable is that he's been fighting a bulging disk in his back for the better part of the summer and came down with the stomach flu only two days before the race. Amazing! For gutting it out, Karl is more than worthy of the Get 'Er Done Award!

Recovery, Inside Trail and the Get 'er Done Award

First, the interesting stuff.

One of the things ultrarunning has lacked for so long is really good commentary on all that's going on in the sport. Ultrarunning Magazine is a wonderful resource for following race results, etc., but it really doesn't provide much hard-hitting analysis of what's happening in the sport, such as the current dominance of Team Salomon, which has pulled off huge wins in the biggest 100-milers in the world this year: Western States (Kilian Jornet), Hardrock 100 (Julien Chorier), Leadville 100 (Ryan Sandes), and most recently Mont Blanc (Kilian, once again). The domination from Team Salomon has been breath-taking and it's introduced a new model the sport's never seen--team-based racing kind of like what you'd see in professional cycling with domestiques.

Anyway, I don't want to get off track here. The point is that you can read about all of this and much more on a new website called Inside Trail. If you love ultrarunning and are looking for thoughtful but hard-hitting analysis, cool interviews with some of the sport's biggest stars, and wrap-ups of the premier races, then Inside Trail is required reading. Check it out now by clicking here. It's daily reading for me. Maybe for you, too?

Props to Tim and Matt for putting blood, sweat and tears into this labor of love, which, for ultrarunning junkies like me, is really good stuff.
 
***

Now for the sizzling-hot stuff. Regarding my last post on quitting, I'm thinking about creating the "Get 'er Done Award" for tough-ass "elite" runners who grind it out in 100s-gone-bad and really show passion and courage in the process. In other words, elite runners who refuse to take the easy way out and DNF when races get hard. If this award comes to fruition, I'm thinking Hal Koerner, the two-time champion of the Western States 100 who grinded out a nearly 40-hour time at Mont Blanc (which had to be tough for a guy who usually scorches courses), would be the first recipient. Hal is now one of my ultrarunning heroes. His Mont Blanc performance shows that he's about more than gunning for the win and then bailing when stuff goes bad. Good job, Hal! You picked up a lot of new fans last weekend!

Hal ripping off a 16:24 at the 2009 Western States 100.

Get 'er done.

***

Now for the boring, ho-hum stuff. My recovery from the Leadville 100 is going pretty well. Last week I was as tired as I've ever been in my entire life. By tired I mean barely able to stay awake at my desk tired. I honestly don't remember a whole lot about last week. Yes, it was that bad.

My legs are feeling pretty good. Last week I had the classic post-100 mile dull ache in my legs. My hips were a little sore, too. I didn't go on my first run until Thursday, and it was then that I discovered I have a little case of runner's knee in my right knee. I've had runner's knee before and I'm not too worried. The inflammation just needs to settle down and then I'll be good to go. I'm actually still running, but have backed off the mileage a bit (5-7 every morning) and am using ice and arnica to accelerate healing in my knee. I haven't done any long runs since Leadville and won't resume those until my knee is close to 100%. If I feel the need to go long, I'll get on my bike, like I did last Saturday, and ride 30 or 40 or more miles. This is just a game of patience. It's all textbook stuff.

I'm thinking about what I want to do for the rest of the year. Options include the Moab Marathon, a trail race, in November and/or the Las Vegas or California International (Sacarmento) marathons in early December. The next time I step foot on a road marathon course, it will be to once again try to lower my PR, which is 2:58. I simply cannot at this point in my Leadville recovery, while I'm nursing a sore knee, know whether or not I can put in what it takes to PR in early December (lots of track work, etc.). Which means the Moab Marathon and maybe a few other trail races look promising.

Actually, part of me wants to do the Bear 100 in September, but I have a huge scheduling conflict that weekend, which means Bear isn't possible. Probably for the better. But Bear is on my radar, as is Wasatch.

I'm also thinking about 2012. A spring marathon PR effort is definitely in the cards--maybe a return to to the Eisenhower Marathon in April. I'm also definitely returning to the Leadville 100 in August to once again gun for a sub-20-hour time. I'll also do the Leadville Trail Marathon (June 30 or July 7?), as always. It looks like the Jemez 50-mile course was pretty much destroyed by wildfires earlier this summer, which profoundly saddens me because it's such a beautiful area. That means a return to Jemez in 2012 may not happen at all, or, best-case scenario, the course will be different. So Jemez is doubtful for me. Which means I might enter the San Juan Solstice (6/23), said to be the toughest 50-miler in the nation, though many give that honor to Jemez. San Juan might be a little too close timing-wise to Leadville. We'll see.

The wildcard in all of this is whether or not I get into the Western States 100. I plan to enter the lottery and realize the odds are stacked against me. I think the chances of getting selected for the 2011 race were around 10%. If by some miracle I do get into Western States, my schedule will likely focus on three big races in 2012: Marathon PR in the spring, Western States in June, and Leadville in August.

It's all very fluid right now.

Jemez Recovery - Am I Onto Something?

Knock on wood, but....

Never could I have imagined that I would feel this good only 10 days after running one of the two or three toughest 50-mile races in North America.

Last week, in the wake of the Jemez 50-miler in Los Alamos, New Mexico, I focused on recovery, getting some much-needed mental and physical rest. Basically, I listened to my body and did only what it wanted. I never forced any mileage or time goals and just did what my legs wanted to do, be it 3 miles at 9:00 pace on Monday and just 2.5 miles at 9:30 pace on Tuesday. Once I felt pain, I stopped. By Wednesday I was a lot better. The recovery process seems to have worked. Though I ran only 46 miles for the week, I managed to get in 15 good miles on Sunday, 5/29 at Deer Creek Canyon, where I logged 2,500 feet of vertical at 7,000+ feet. Deer Creek isn't hardcore, but it's moderately challenging in sections.

This week I'm aiming for 90 miles and am off to a strong start. Yesterday (Memorial Day), I ventured to Mount Falcon (elevation 7,850 feet), getting in a little over 3,000 feet of vertical over 14.25 miles. Mount Falcon is a great place to run. In the first 4 miles alone I gained 1,700 feet, and then during the last 3 miles I dropped about 1,500 feet (return trip was via a different route). When you get to the summit of Falcon, you're treated to a nice (but not quite awe-inspiring) view of Mount Evans and Mount Bierstadt, which I look forward to conquering this summer. There are a few fairly technical sections of Mount Falcon Open Space, making it a great place to train and a tad more difficult than Deer Creek Canyon. The one negative to Falcon is that there are quite a few mountain bikers on the trails.

***

Getting back to recovery, for the past few months I've been using Hammer Recoverite after every run and I think the extra glutamine it delivers is really making a difference. Following the advice of a runner I greatly respect and admire, I took Recoverite within 10 minutes of my Jemez finish and then about an hour later. The stuff seems to work, because never have I recovered this fast from a hard effort like Jemez. I don't think I'm 100% recovered yet, but I'm able to run well and felt pretty good on the trails on Sunday and Monday. I've also heard First Endurance Ultragen is good stuff, but I haven't tried it yet.

***

Jemez was in many ways a major wakeup call for me. It made me realize that if I want to perform well in mountain races, then I need to train in the mountains. Getting to the mountains everyday isn't possible due to job and family considerations, but I think for the next three months I can get to the mountains 2-3 times a week for some serious vertical. With the Leadville 100 now on the radar screen, I want to build some strength on big climbs and get more comfortable on the long downs and technical terrain commonly found here in Colorado.

Speaking from firsthand experience from my 2010 sub-25-hour finish, the Leadville 100 is actually quite a runnable course with only a few technical sections, but it will definitely benefit me to hone my trail skills. The Hope Pass double-crossing is a critical section of the race for anyone who wants to break 20 hours--a tall task indeed as this 20-mile section brings about 6,000 feet of climb and 6,000 feet of descent, topping out at 12,600 feet. I continue to crunch the numbers on running a 19:59 at Leadville this year and here's what I've come up with as far as tentative goals:

Miles 1-40: 6:15 (last year=6:54)
Miles 41-60/Hope Pass double crossing: 5:45 (last year=6:34)
Miles 61-100:  8:00 (last year=11:21)

1-40
Last year, I ran miles 1-40 very conservatively and a bit scared as my foot, which had been stricken with plantar fasciitis, was hurting. By mile 40, it had loosened up, but up to that point I was fearing a DNF. This year, with a healthy foot (knock on wood again), I really think I can get to Twin Lakes (mile 40) in 6:15.

Hope Pass Double Crossing
The Hope Pass section last year was a major weakness for me due to inexperience and faulty strategy, namely carrying trekking poles and a heavy Camelbak. This year, my goal is a somewhat ambitious 5:45 and I'll be the first to admit that it ain't gonna be easy. To be ready, I plan to do 2-3 Hope Pass training runs/hikes this summer, in addition to other high country outings. The key to Hope Pass, as far as I'm concerned, is being able to hike at a strong clip on the long climbs and let gravity work for you on the downs (while not going too hard or else you run the risk of trashing your quads).

61-100
Miles 61-100 last year were interesting to say the last. I missed a turn after Fish Hatchery, adding 2 mentally crushing miles to my race, and I also lost about 45 minutes at Mayqueen due a nasty case of altitude sickness. Those two situations alone added on ~70 minutes to my race. This year, if I avoid costly mistakes, keep the calories coming in, avoid altitude sickness and keep my aid station stops brief, I think I can get the last 40 miles done in 8 hours, but it won't be easy with the difficult Powerline/Sugarloaf Pass climb and other challenges along the way.

Traditionally, a time under 20 hours at Leadville will get you a top-10 finish.

All in.

How to Beat Plantar Fasciitis

For a few weeks now I've been wanting to write a post on how to beat plantar fasciitis but, honestly, I didn't want to jinx myself. Well, at the risk of a jinx, here goes.

I'm no doctor, but my understanding of plantar fasciitis is that it's basically a torn ligament in your foot. Specifically, it's a tear to the fascia under your foot. It starts with a dull pain in your heal, especially when you wake up in the morning. Oftentimes the pain gets better as the day wears on. But if you're a runner who ignores the signs and keeps pounding out the miles without attention to your injury, you are setting youself up for a nasty, long-term battle. I know runners who've battled PF for years.

Let me say it again. Plantar fasciitis is a torn ligament in your foot! When you look at PF in that light, it seems kind of ill-advised to think one can run through it. It takes rest and therapy.

Here are some tips for dealing with plantar fasciitis, based on my own experience with PF.

Rest
At the first sign of suspected plantar fasciitis pain, reduce your mileage and, ideally, take at least 2 weeks off from running. Cross-train instead. Most of the time, you cannot run through PF. If you try to run through it without proper management, you are in effect playing with fire. If you refuse to shut down, at least avoid hills, reduce your mileage, avoid fast stuff for a little while, ice your foot daily, massage the heel and arch, and investigate over-the-counter inserts that support your arch and heel. Do NOT overstretch the injured foot! Would you ever stretch a torn ligament?

Seek Medical Evaluation and Treatment
If the pain doesn't go away after 2 weeks of rest, see a doctor--preferably a sports medicine or foot specialist. He or she will examine your foot; do X-rays to rule out a stress fracture, heel spur, etc.; and, if indeed you do have PF, prescribe treatment--usually a night splint, perhaps an orthotic, maybe physical therapy, possibly a cortisone shot, or all of the above. Prescribed rest will likely be in the mix, too. Don't fight it. Submit to your doctor's course of treatment, but do be informed, ask questions and express any concerns you may have. Above all, set expectations. I told my doctor up front: "Dr. Ng, I run 4,000 miles a year and have big plans in 2011. I want to be able to run again. What can we do to get there?" He heard me, understood where I was coming from, and helped me get back to running. (Click on the link above or here for Dr. Ng's info. He is an excellent doctor and I also send huge props to Rob Marchant at Physiotherapy Associates. He's an Ironman triathlete and very supportive and expert.)

If Your Doctor Gives You a Cortisone Shot....
A cortisone shot is your golden opportunity to get better. But it's where I made a critical mistake that set me back several months. If your doctor gives you a cortisone shot, REST FOR 3-4 WEEKS! Do not resume your training just because your foot feels fantastic from the cortisone. The cortisone quickly reduces the swelling and boosts healing. Allow it to work and rest while it works. I didn't and I paid for it. After the cortisone wore off and my foot was painful again, I was back to square one. You cannot get multiple cortisone shots in your heel or else you risk fat pad atrophy, a rupture to your fascia, and other complications. It is a one-shot deal, but a very effective treatment--so allow it to work and don't be stupid like I was.

Get a Night Splint
When you get out of bed in the morning and feel that terrible pain in your foot, you are in effect re-injuring the fascia. You must prevent re-injury. And the best way to do this is to get a night splint. A splint will keep your foot stretched out while you sleep, allowing the fascia to properly heal. As a result of a night splint, you will notice that your foot hurts less in the morning--a good thing because it means you're not re-injuring the fascia every time you get out of bed. I tried the Strassburg Sock and hated it. It was incredibly uncomfortable and clumsy, but maybe it'll work for you. What has really worked for me is a more sturdy, robust night splint given to me by my foot specialist. I had to pay for it out of pocket ($85) since my insurance provider wouldn't cover it. Whatever you do for a night splint, be sure to massage and gently stretch your foot before you get out of bed.

Go to PT and be Patient
If your doctor prescribes physical therapy, do it. Unfortunately, I have a $1,000 deductible for PT, and so the 6 or 7 appointments I had were basically out of pocket. But it was well worth it. Through PT, I was able to access dexamethasone treatments, ultrasound therapy, electrical stimulation, deep-tissue massage, stretches, strengthening exercises and good old-fashioned moral support that made a huge difference. You have to be patient with PT. As my therapist told me, many folks with PF conclude their course of physical therapy still hurting, but in a few weeks or months they are much better. PF takes a lot of time to heal and physical therapy isn't an overnight remedy.

If You have a Serious Case, Get Custom Orthotics
I resisted custom orthotics for a long time because I have pretty anatomically sound feet and am a mid-foot striker--all good things. My PF wasn't from a structural flaw or poor gait; it was from an acute injury to the fascia or perhaps overuse. Everyone who examined my feet told me how sound they were. And so, with that thinking, I resisted orthotics because I didn't like the thought of a device "realigning" my feet. But I ultimately got the orthotics, shelling out a few hundred bucks, and I wear them at all times EXCEPT for on my runs. I know that sounds crazy. I've found that my Sole-brand inserts work well for runs and the custom orthotics are perfect for my work and casual shoes. I refuse to allow my orthotics to be a permanent solution; they are temporary and my goal is to be out of them in a year or less. That said, if you're prescribed custom orthotics, do what works for you. You may need them 100% of the time. I do think first checking out Sole-brand inserts is worth it, though. (Update: I now wear my custom orthotics on all runs and they're great!)

Do NOT Go Barefoot
Going barefoot or just in socks around the house, especially if you have hardwood floors or tile, is incredibly damaging to a foot with PF. Wear supportive sandals or shoes, but do not go barefoot...ever...until your foot is 100% healed.

Practice Self Treatment
Stick with your physical therapy regiment and also do some self treatments at home. I have found that massaging my heel and arch makes a big difference in keeping the foot loose and breaking up inflamed tissue. I have also found that the downward dog yoga stretch is wonderful for keeping the calves loose and my foot stretched. I would not recommend the downward dog stretch until you start seeing big improvement with your PF. Do NOT over-stretch the foot when you're still in the early stages of pain.

If You're Willing to Go the Medical Route, Be Ready to Shell Out a Lot of Money
I had to spend a lot of money to get better. Between my physical therapy, orthotics and night splint, the costs added up. I'd do it all over again. If you asked me, "Wyatt, I can only afford one treatment. What should I do?" I'd recommend a cortisone shot and 4 weeks of rest--as in no running at all. If you can't see a doctor, then I'd recommend a night splint and rest. Cycling, elliptical, etc. will have to do and, really, some time off will do your body some good.

The Biggest Lesson I Learned
I waited too long to get treatment. My PF manifested in July when I was at the height of my Leadville 100 training, knocking off 100-110 miles per week. I trained through it and even finished Leadville, but in the process I developed a chronic injury that would take 7 months to begin to heal. The key to beating PF is managing the injury at first sign. Rest. See a doctor if rest doesn't work. Wear a night splint. But do not try to run through it. You have a torn ligament. Face that fact and put your ambitious race plans on hold for a while. If you don't, you could literally end your "career" as a runner. There were days when I thought the party was over.

I know plantar fasciitis is a hot topic with many runners, and a difficult injury to manage. So please let me know if you have any questions.

Running Again...But Out of Shape

I'm working on my best week of training in a few months. Back in November I was up to 70 miles a week but the health of my foot spiraled downward, ultimately leading to a crappy December that started with my efforts to try to run through my injury and led to a near-three week shutdown from running that carried me through a big hunk of January. I'm now back to running, relying on my new custom-made Marathotics, which get high marks! The good news is that I'm running! The bad news is that I'm out of shape, *relatively* speaking. In this case, the good news far overshadows the bad news.

As I was saying to Anne last night, this is the first time in a little over seven years that I've been out of shape relative to the steady level of fitness I've been able to maintain. My turnover is quite poor and my feet are heavy. My cardiovascular capacity is no where near what it was a few months ago, and living at 6,100 feet just exacerbates the problem. I know all of this will clear up soon as my conditioning improves. Honestly, it's been a very interesting experience, and I'm not really worried or stressed because I know I'll soon start feeling better and better until finally I'm on track for peak fitness. I think in three weeks things will be different.

***

I've been thumbing through Tim Noakes' classic "Lore of Running." It's a substantial book intended for the very serious runner. Last night I read about the history of running and was especially enthralled by the Greek messengers. I know it must have been hard running hundreds of miles to deliver messages, but I can't help but feel fascinated by and drawn to the thought of traversing hundreds of miles on remote countryside and over mountains with a single mission...but with no aid stations, no Coolmax fabrics, no handheld water bottle and certainly no PowerBars or Gatorade. It's just you and the mission. I think today's ultrarunners are the worthy descendents of the great messengers and pedestrians. Did you know that Madison Square Garden once hosted multi-day events?

***

Lately I've been thinking a lot about folks who made better health and weight-loss their new year's resolution. Many of us make resolutions and it's hard sticking with them. Based on some observations I've made at my gym, which fortunately I'm using less and less now that I'm back outdoors running, I think a lot of people don't really know where to begin and feel paralyzed by doubts and embarrassment. This is unfortunate but understandable. So what to do if you're the new year's resolutioner who wants to lose weight but are now feeling discouraged and maybe not quite as motivated when you're driving to the gym? Or maybe you've given up altogether. I think the answer to life-long health is to find an activity that you enjoy and stick with it. It needs to be a sustainable pursuit. This may be golf, pick-up basketball, tennis, yoga, cycling, kayaking, walking, hiking or maybe even running.

I am one of the lucky ones--I can't remember the last time I really exercised, because to me running goes way beyond exercise and is truly a love.

Find your love. Today.

My New Marathotics

Armed with my new Marathotics, on Sunday morning I completed my first run outside and my first run of double-digit mileage since early December. My little adventure in the Parker hills went exceedingly well and my foot felt great thanks to my new custom orthotics. As I see it, these orthotics aren't a permanent thing; they're temporary measures to help my foot heal while I run the way I want to run. My hope is to be out of them in a year. Until then, I'm just grateful to have a device that helps me run outside and do what I want to do.

Sunday's 11-miler in the Parker hills showed me that my legs have definitely lost some conditioning. Fortunately, I'm still in great shape as far as cardiovascular capacity. I know that my legs will return to form in time. I am very excited about hitting the trails in Manitou Springs, Boulder and other areas in the coming months. The Incline, Green Mountain and Deer Creek Canyon are calling me.

My goals are to increase my mileage by 10 percent every week and log 70-80 miles per week by late February without any pain or discomfort in my foot. I'd love to start intervals at the track. I'm trying not to think too "big" and instead just focus on returning to good health in time for the Jemez Mountain 50-Mile Race in May. Jemez is going to be very tough and I'll need to be ready.

I feel like 2011 will be a good year for me as far as running. Aside from a strong finish at the Leadville 100 in August, I have to say a new marathon PR is of utmost importance to me. But mostly I just want to run injury-free and enjoy the road and trails again. This past weekend, because I'm recovering from an injury, I missed the first annual Ponderous Posterior Pikes Peak Fat Ass 50K in Manitou Springs.

With good health, may 2011 be full of memorable races, training runs and good fellowship.

***

Rest in peace, Gerry Rafferty. "Baker Street" is an all-time classic.


"Right Down the Line" is just as classic. Due to addiction, depression and other factors, it's fair to say Rafferty's potential was never realized. So sad.


Thanks for the great tunes, Gerry.

Plantar Fasciitis Improvement (At Last)

Although I've been quite active with my blogging of late, I haven't really said anything about my plantar fasciitis. A few weeks before 2010 came to an end, I decided to shut down from running for the rest of the year and go into silence because, quite honestly, writing and talking about my foot injury was causing me a great deal of stress. Alas, despite my every effort, I just didn't feel I was getting anywhere.

Things have changed. A little.

I'm continuing with my physical therapy and, while my foot still isn't "right" and I still feel pain especially at the end of the day, Rob (my physical therapist and an Ironman triathlete) and I both agree that healing is under way. There's not any "knotty" tissue in the foot--a very good sign--and my foot is looser, but there's still dull pain in my heel. My arch is fine.

Amid all the physical therapy, I decided to order some orthotics (through my foot specialist, Dr. Ng) specially designed for long-distance runners. They are, quite appropriately, called the Marathotic. My orthotics, for which I'm having to shell out a whopping $375, will arrive any day now. I'll need to break them in over a period of weeks, spending more and more time in them everyday until my feet finally accept and adjust to the added support. Am I happy about having orthotics? No!

Why no? Because, as both my physical therapist and foot doctor have noticed, I have very neutral feet. In other words, my feet don't have any mechanical problems and are actually "made" to run long distances. This bout of plantar fasciitis, then, isn't really from overuse or a mechanical problem--it is from acute damage to the foot. An injury. I have my theories, and they start and end with multiple treadmill runs at 13% at hard pace to train for the Leadville 100. These were second runs of the day, and so when I stepped on the treadmill and ratcheted up the incline I was already tired and in recovery mode from double-digit miles run earlier in the day. Do lots of 13% hard runs at 6,000+ feet and at the end of a 100+ mile week and problems may ensue. My foot is Exhibit A.

So the orthotics are, in my view, temporary. I'll wear them for as long as I need and then transition out of them. They're on the way and, happily, I've restarted my running but very conservatively. I started gradually, running for just 10 minutes on day one. I've increased my time conservatively and am now at 40 minutes on the treadmill. I'm running slow (about 7:45-8:00 pace) and with zero incline, while focusing on my form. Midfoot strike, arms swinging efficiently, leaning forward ever so slightly--this is form-sharpening time. My foot needs it.

I'm also hammering away on the cycle. I hated the cycle at first but love it now. I go hard....and then harder. My legs have changed from the cycling, getting a lot more muscular. Time will tell if that's a a good or bad thing as far as running.

Right now, the goal week in and week out is to work out for 9+ hours and start adding onto that once I have a solid base back in place. Nine hours is about how long it would take me to run 70 miles a week--which is what I usually run this time of year. I'll continue to increase time on my feet running while decreasing cycling time, but I'm going to stick with the cycle for good because I believe it's very beneficial. I also want to finally act on my curiosity about yoga. A runner my age (37) has got to change his thinking because pounding out big mileage without cross-training and without enough recovery is only for the young. I read an interview with 37-year-old Chris McCormack, two-time winner of the Ironman Triathlon in Kona (including the 2010 race), in which he recommends yoga for older athletes. He says it's critical.

When my orthotics arrive, I'll finally have the support my foot needs to completely heal. My goal is to be knocking off the mileage and totally in Leadville Marathon/Leadville 100 training mode by April 1. Cross-training will continue to be part of the mix, but so will weeks of 90+ miles of running. Recovery, too. So important.

My lesson from all of this: It's important to get control of injuries early. If only I'd seen a doctor back in July or August, I'd probably be fine by now. Secondly, cross-training and recovery have to be a part of my training.

***

During these difficult several months in which I've battled injury, "Back in the High Life Again" by Steve Winwood has been inspiring. A semi-cheesy video...yes. But a classic tune no less. Steve Winwood gets too little respect.

It's confirmed: I have plantar fasciitis. Now what?

Yesterday I saw a renowned foot and ankle surgeon, Alan Ng, D.P.M, FACFAS, at Advanced Orthopedics & Sports Medicine Specialists here in Denver. Upon entering the medical office building, I immediately knew I'd come to the right place. This very architecturally impressive building and its design were state-of-the-art, and the same could be said of Dr. Ng's office. He works for a large group practice and I noticed a few other athletes in the waiting room. In my mind, these were all good signs. As an added bonus, I didn't have to wait long!

Upon arriving, I was x-rayed, and then shortly thereafter Dr. Ng looked at the radiographs, examined my foot and made the plantar fasciitis diagnosis. Plantar fasciitis is basically the fraying and inflammation of the fascia running across the bottom of your foot and connecting your heel bone to your toes. It's a rather common injury in runners, women who are pregnant and people who are over-weight.

How did this happen? I've had a few bouts of plantar before but was always successful in managing the injury with ice therapy, stretching and strengthening exercises. With this recent bout, starting in July, I thought I could successfully manage it myself (as I have in the past) but ultimately had no such luck. I think with the long climbs out here in Colorado and all the extra stress put on my body as a result of running at altitude (especially those 100-mile weeks preparing for the Leadville 100), the plantar fasciitis got worse and worse. Finally, in early August, I realized I had to rest during the three weeks before the Leadville 100 or else there was no way I could finish the race. Well, I finished the race and I think the pre-race rest was crucial, but it wasn't enough to heal my foot. I know this because my plantar fasciitis came back with a vengeance when I started running again after Leadville. Through it all, I stupidly didn't see a doctor.

After examining my foot, Dr. Ng recommended a cortisone shot, some stretches and a splint to wear at night. The cortisone, he said, would take care of the inflammation and promote healing. I was a little leery of receiving a cortisone shot because in some cases it can actually weaken ligaments and tendons to the point that they rupture. And while Dr. Ng acknowledged this risk, he also told me that the chances of a plantar fascia rupture were rather remote. So I got the shot! And damn did it hurt!

I am allowed to start light running tomorrow (Thursday) and need to keep my mileage rather conservative for the foreseeable future. That's fine with me. We're moving into our house on November 22 and so between now and then I'm going to be busy and scaling back my mileage will be OK. In my mind, I'd like to start dialing it up on December 1, especially if I'm going to run a spring marathon.

So last night I wore my splint, which is an equally critical part of the healing process. The splint holds the plantar fascia and Achilles tendon in a lengthened position overnight so that they can be stretched more effectively--an important part of the healing process. Before getting out of bed, it's important that I do some stretches using a towel. Keeping the Achilles and calves stretched are vital to healing.

So at least now I have a treatment plan under way and can feel confident that my foot is actually healing. And if healing doesn't come as expected, Dr. Ng will fit me for a special runner's orthotic, but hopefully there will be no need for that. I told Dr. Ng I've run close to 25,000 miles in the last seven years and that my feet have always held up pretty well until now.

Now for the call to action! If you are experiencing heel and foot pain, see a foot specialist immediately. Don't delay like I did for nearly five months. I made a huge mistake in assuming I could manage my plantar fasciitis, and now I can only wonder what my Leadville 100 time might have been (a few hours faster? We'll never know!) had I gotten treatment on the front end. I also might have been able to do a fall marathon had I gotten treatment sooner. I've suffered for close to five months and this didn't need to happen. Lesson learned. Tackle the problem now by seeing a specialist!

That beautiful rhythm

I just completed my third consecutive 70+ mile week and am now in a nice baseline training rhythm. This is just where I want to be this time of year--putting in half-way decent mileage, enjoying the beautiful fall scenery and getting in some nice quality.

Unfortunately, the plantar fasciitis in my left foot still hasn't cleared up. My foot is definitely better than it was before the Leadville 100, but it is not yet 100%. Some days are better than others and I'm still having to use KT Tape, ibuprofen before bed and ice therapy. New in-soles for my work shoes have really made a difference. I do believe that my foot is healing, albeit slowly, and that I'll be in good shape in a few months. I think I had a pretty wicked case of PF and it's just going to take time and patience to clear up. It's a miracle I got through Leadville with this foot.

I had some very good quality this week. On Tuesday, Thursday and Friday I ran my usual dirt road loop with plenty of hills at about 7:40 pace. On Wednesday morning I did a tempo run on  the Parker roads, averaging about 6:25 pace. On Saturday morning I did 16 easy miles. Then on Sunday morning I laced up my lightweight trainers and basically flew out the door. My goal was to get from my front door to the end of East Parker Road--6 hilly miles away--in less than 42 minutes. That may not sound too fast--and on the surface it isn't especially when I can do my mile repeats in 5:30--but those 6 miles involved about 1,000 feet of climb from 5,900 feet to over 6,400 feet (ascents and descents in between). I made it in 41:47, including a 7:30 first mile. I then ran back home with semi-trashed legs and added on a little for a total of 15.7 miles.

For a guy who used to go out for tempo runs and average 6:10-6:20 per mile at sea level, running fast at 6,000+ feet is a whole different ballgame. I want to do some tempo runs on flat roads to see if I can get back to 6:10-6:20 pace. I'll do that this week.

After Sunday's run I had major GI issues, which I originally attributed to such a hard effort at altitude combined with mild dehydration (Parker turned off all of its water fountains and I wasn't carrying a bottle), but actually I think it was a stomach bug making the rounds in the Hornsby house.

So, all in all, I like where things are. I should end the year--yet again--with a little over 3,900 miles. This will be the third consecutive year of finishing with 3,900+ miles, averaging about 75 miles per week. One of these years I'll finally surpass 4,000. There is a small chance I may try to go past 4,000 this year but what's the point...really?

***

Recovery. It's a very under-rated and misunderstood thing that I keep thinking about. I think my 6 weeks of recovery from the Leadville 100--6 tough weeks, I would add--were as much about recovering from training for the event than from the race itself. My endocrine system was pretty shot. Therein lies the problem. Recovery should be from the event, not from the training. With this personal revelation in mind, I have begun to cobble together a 2011 training program. My goal is to be done with my peak mileage (100-115/week) by the end of June, and then cut my mileage by 15-20% in July while doing some races, and then really tapering in August. This is going to take discipline, but I think cranking away at peak mileage three weeks before Leadville is a mistake unless you're name is Tony Krupicka.

***

Let me tell you...it's been tough making changes to my diet since I discovered the ills of high-fructose corn syrup and other food chemicals. I'm still learning. HFCS and other types of super-sweet corn byproducts are in so many processed foods! Did you know HFCS is in Worcestershire sauce, teriyaki sauce, many yogurts, reduced-fat peanut butter, jellies, and basically every BBQ sauce on the grocery store shelf? Almost every non-organic breakfast cereal--including Total cereal--has corn syrup. It's everywhere!

At the office, we have an endless supply of mini candy bars of all kinds. For a while there, I was out of control, eating 4 or 5 a day and rationalizing it on the grounds  that I'd run 10 miles that morning. I'd go home at night feeling pretty yucky and not at all hungry. Since eliminating those candy bars from my diet, I've felt much better and I go home with an appetite. The candy bars are still very tempting, but I've managed to resist. There is no doubt in my mind that sugar is physically and mentally addictive just as cigarettes, alcohol and many drugs are.

I'm also really enjoying salads with just olive oil and balsamic vinegar (no croutons!). I think at the end of the day it's pretty hard to beat a salad with oil and vinegar. Society wants us to drown our leafy greens in creamy, fat- and sugar-filled dressings but in reality we don't need to. Society also wants us to believe that unless it's deep-friend, covered in cheese or gravy, or layered with fat, it's not good. Not true!

Needless to say, this new approach to diet has been eye-opening and actually an amazingly wonderful experience. We don't realize that everything we eat is sweet--until we start focusing more on eating natural foods. It's no wonder obesity is at epidemic levels in the US today. And tragically obesity is often traced to income. Because quality costs more, the less you make, the more likely it is that you'll be obese and a regular customer of McDonald's, Burger King, Wendy's, etc.

What does this all come down to? It's simple: When you're at the neighborhood grocery store and you select and buy a particular product--a box of cereal, a pound of ground beef or maybe a jar of ketchup--what you're essentially doing is entrusting your immediate and long-term health and the health of your family to the company that made that product. You are placing your well-being--life--in the hands of the foodmaker. Pretty scary when you think about the thousands of people in recent years who also trusted foodmakers and became ill and even died as a result of contamination, to say nothing of the millions who have died as a result of heart disease, cancer and stroke. Didn't this happen a few decades ago with Big Tobacco?

***

You can watch "Food, Inc." via the video below and the menu to the right side of your screen on YouTube. Highly recommended. The family featured toward the end of part 5 breaks my heart. I think I've found my life's work....