March 11, 2008
Ultra-Crazy!
In this newsletter:1. Washington Ulta Series Results
2. New Ultra in Washington
3. Crazy Tips
- Are You overtraining?
- Safety tips for mountain lion encounters
4. Past issues and how to subscribe
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1. Washington Ultra Series Results
The results are now posted, check them out HERE. Enjoy your age group placings, looks like we could have some new leaders pending the outcome of Chuckanut. Even John Bandur 70, has some competition showing up, Kieth Wood 78 from Sultan is entered.
2. New ultra in Washington
If your idea of fun is running in circles all day around Green Lake, there's a new race just for you: Green Lake Dizzy Daze 100k/50k. Looking for other ultra challenges in the Pacific NW? Go to the Trail-Run-Crazy Ultra Race Calender. Constantly updated with new ultra races and race full notices.
3. Crazy Tips
- Are You Overtraining?
From the NW ultralist: Overtraining, a problem faced by many of us. We know that we must train hard in order to achieve our goals, but how hard is too hard? Try this very simple test to see if you are overtraining. This test is known as the Orthostatic Heart Rate Test, and it involves calculating your heart rate, then calculating it again after a very small effort.
To begin, you will need a stopwatch so you can measure your heart rate. In order to measure your heart rate, find a place on your body (just to the side of your Adam's apple, or on your wrist), and calculate the number of pulses in 10 seconds. Then multiply that number by 6 and you have your heart rate in beats per minute.
Now, follow these simple instructions:
- lay down and rest for at least 15 minutes
- record your heart rate - we will call this R1
- stand up and wait at least 3 minutes
- record your heart rate again - call this R2
- record the difference between R2 and R1.
If this difference is greater than 15-20 beats, then you are probably overtraining. You have not fully recovered from the previous day's workout and you should consider adjusting your workout
-Safety tips for mountain lion encounters
After reading a blog about a runner attacking a mountain lion with rocks and sticks outside of Redding Ca., here's a better approach:
1) Think and be large - Make yourself seem as large as is possible. Stand tall, hold your hands out or up. You may want to hold a jacket or shirt up and outstretched above your head.
2) Pick up small children - If your children are older, explain to them how they should act on such an encounter before necessary. If you are with small children, they will tend to panic and run. With as little bend at the waist as possible, pick a child up. You may even want to hold them overhead, but I do not recommend putting them on your shoulders; you may have to fight.
3) Maintain eye contact - Back away slowly (do NOT run), and do not lose eye contact with a mountain lion. They are much less likely to attack if they believe you to be a challenge. Watch their behavior. If they are looking side to side, while standing up straight, they are mostly curious. If they stare back and begin to crouch, they are more a threat.
4) Find a weapon - A stick, rock, knife, or even a camera, if you have, can be used to defend yourself. Be prepared to use something.
5) Be vocal - Talk, yell out and be loud. This may frighten them, and it may draw the attention of others to the situation. Be sure to talk and yell continually.
6) Fight back - Remember, do not run away. They love a good chase after fleeing prey. Fight back. You may not be able to beat a mountain lion, but if they realize you’re up for the fight, they are more than likely to run off. Do what you can to remain standing; they are head and neck biters.
7) Run with a partner - Not always an option or a desired option for trail runners, but it is, of course, much safer in pairs or more.
* If you have an encounter, report the location to the park headquarters, or appropriate agency for the area.
4. Past issues and how to subscribe
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