Marshall Ulrich - Dreams in Action - blog

Marshall on Endurance Planet

2009-12-29T13:35:00.004-07:00

Heather Ulrich here. Wanted to let you know that Marshall is on the Endurance Planet hour this week, December 29, 2009. Take a listen at:

http://www.enduranceplanet.com/public/391.cfm

Hear about how Marshall puts his Dreams in Action, including how he gets through some of those "dark places." He explains that he's an average guy, and wants to debunk the thought that endurance athletes are crazy.

Learn more about Marshall's "Ten Commandments of Endurance," which also apply to everyday life for all of us.

Most exciting, hear about his upcoming book!!!

Heather Ulrich

Testing E-Mail Update of Blog

2009-12-19T10:34:00.001-07:00

Hi all,

In preparation for the Dreams in Action (DNA, discover what you're made of) climb up Aconcagua, guided by Marshall Ulrich, I'm testing using e-mail to update Marshall's blog page. We are planning on getting equipment that will allow us to post daily updates about the climb for people to follow back home, and hope that an e-mail connection to the blog site will work. Lots of other great things happening with the climb, too.

Marshall worked with several of our sponsors to get our climbers reduced prices on some great equipment they'll be using on the mountain. This is a wonderful, added benefit to those who have signed on to climb with DNA. Our sincere thanks to CAMP USA, GoLite, LaSportiva, and The North Face for providing this opportunity to the DNA climbers!

In addition to daily updates about the climb itself, our clients are writing informational/educational modules about topics associated with the area, the climb, the culture, and the people that will also be posted each day during the climb.

Climber Theresa Daus-Weber has arranged for TeleTech to make a charitable donation the Crescere Foundation in Mendoza, Argentina. Crescere believes in “Healthy People and Communities for a Better World” and works to:

Strengthen at risk families

Provide healthy and safe school recreation programs

Administer programs for at risk youth

Marshall has taken this connection with Crescere one step further, inviting two youths that are served by Crescere to trek with the DNA group to the 13,976-foot (4,260 m) base camp! This is an opportunity these kids would never have had to visit a beautiful and amazing place in their own country. We are very excited to be able to provide this opportunity to the youths, as well as financial support to the foundation for all of their programs provided by TeleTech.

Theresa also arranged for TeleTech to sponsor the climb, so all climbers will receive special TeleTech/DNA logoed clothing and gear. Theresa will carry the TeleTech flag to the summit of Aconcagua.

Please make plans to follow the DNA team as they climb Aconcagua and provide you with some interesting educational modules along the way!

Sincerely,

Heather Ulrich

Dreams in Action

Which Fluid Hydrates Best: Water or a Sports Drink?

2009-12-10T12:29:00.001-07:00

Water is the most popular drink during exercise, but sports drinks do a better job of hydration? Check out this article by Matt Fitzgerald for Active.com.

I found it especially interesting - and I believe accurate - that he mentions that sports drinks containing a small amount of protein may hydrate better than conventional sports drinks. During my run across America in 2008 the only drink I carried with me, at all times, was Muscle Milk, which includes protein. My crew mixed the Muscle Milk with whole milk and, often, some kind of coffee drink; yes, with caffeine... but that's another posting. I also had to take electrolyte tablets (Sustain ordered from Zee Medical) in addition to all of the fluids I drank, but that's another posting too!

For now, check out the advantages of sports drinks over water when exercising.

Article by Matt Fitzgerald
Unless you've been living in a cave, you've probably seen those television advertisements in which a leading sports drink maker claims its product "hydrates better than water." The fact that the message of these ads hasn't changed in many years suggests that a lot of athletes aren't buying it. But it's actually true.

Why do sports drinks hydrate better than water? There are three reasons. First, fluids are absorbed through the gut and into the bloodstream faster when their osmolality closely matches that of body fluids such as blood.

Osmolality is the concentration of dissolved particles in a fluid. Sports drinks contain dissolved minerals (sodium, etc.) and carbohydrates, whereas water doesn't, so water doesn't reach the bloodstream as quickly.

Sodium and other nutrients also play important roles in regulating fluid balance in the body. In other words, they help determine how much fluid enters into muscle fibers and other cells, how much remains in the blood, and so forth. Again, because sports drinks contain these nutrients, they do a better job of allowing the body to maintain optimal fluid balance, which is an important aspect of hydration that few athletes consider.

A third advantage of sports drinks over water with respect to hydration is that the sodium content of sports drinks stimulates thirst, so athletes usually drink more when they have a sports drink than when they have plain water.

Choosing the right sports drink
Not all sports drinks hydrate equally. Those that contain higher amounts of sodium are preferable, because they are absorbed quicker and maintain fluid balance in the blood and muscles better. Choose a sports drink that contains at least 15 mg of sodium per ounce.

New research suggests that sports drinks containing a small amount of protein may also hydrate better than conventional sports drinks. Protein is an often-overlooked nutrient that affects osmolality just as minerals and carbs do. Therefore the addition of protein to a sports drink has the potential to increase its absorption rate.

This was demonstrated in a recent study by exercise physiologists at San Antonio Catholic University in Murcia, Spain, and published in the Spanish Journal of Nuclear Medicine.

Twenty-four well-trained cyclists participated in the study. They were fed either of two sports drinks at rest and during a workout. Drink A was a conventional sports drink containing 15 grams of carbohydrate per 100 ml. Drink B contained 10 grams of carbohydrate per 100 ml plus proteins.

After 60 minutes of exercise, the researchers found that a significantly greater amount of drink B, containing carbs and protein, had been absorbed than drink A. These results indicate that a carb-protein sports drink may hydrate better than a conventional sports drink.

The addition of protein to a sports drink appears also to aid fluid retention. When a beverage is too dilute, it tends to pass quickly through the bloodstream to the bladder so it doesn't "water down" the blood and other body fluids.

New evidence suggests that the right amount of protein in a sports drink, in combination with the right amount of carbs and electrolytes, may boost fluid retention and help you hydrate better during exercise.

In a new study from St. Cloud State University, cyclists exercised until they lost two percent of their body weight and then consumed one of three beverages: a sports drink containing carbohydrate and protein in a 4:1 ratio; a conventional sports drink containing carbs and electrolytes but no protein; or water.

Over the next three hours, the investigators measured how much of each beverage was retained. Only 53 percent of the water was retained, versus 75 percent of the conventional sports drink and an amazing 88 percent of the carb-protein sports drink.

Other advantages of sports drinks
Sports drinks have other advantages over water for athletes and exercisers that go beyond better hydration. Specifically, the calories in sports drinks have been shown to increase energy and endurance, limit the immune system suppression that sometimes follows hard workouts, reduce exercise-induced muscle damage, and promote faster recovery.

Water is by far the most popular fluid choice during exercise. However, sports drinks actually do a better job of hydration, while also providing other benefits that water does not. Water is a great drink choice outside of workouts, but during exercise you're much better off with a sports drink. In this case, there's truth in advertising.

Check it out
You can read the original version of this article at http://www.active.com/running/Articles/Which_fluid_hydrates_best__Water_or_a_sports_drink_.htm

Cautions on Running Barefoot

2009-11-24T19:56:00.006-07:00

The barefoot running "craze" has been sweeping the country. While the book "Born to Run" by our friend Chris McDougal is a fantastic book (he does know how to tell a story, doesn't he!) I am concerned that some may jump too far, too fast into barefoot running and think that it is a silver bullet solution for..."everything" from better running form to increased performance to injury prevention. But, as Amby Burfoot said in his fantastic little book "A Runner's Guide to the Meaning of Life" there is no silver bullet solution; or, we must not search for false prophets.

"We search too much for false prophets...runners believe...that they are most likely to find success by discovering new baubles in the physical world...I disagree...Success comes from within. It comes from consistent dedication to core principles and values."

Success in running, as with all things, does take work and dedication! One shoe - or lack of shoes - won't by itself solve all issues. Here's a great article that was published on the Hammer Nutrition site by Al Lyman that has some great advice about barefoot running that I agree with wholeheartedly.

Running Shoes And Barefoot Running: Musings from a coach
Author : Coach Al Lyman, CSCS

Among the most common questions I receive from runners are those asking about different brands and types of running shoes, and how differences in design affect form and function. With the increasing popularity of minimalist lightweight designs including Vibram’s 5-finger shoes (which mimic the feeling of being barefooted), as well as actual barefoot running, now is a good time to share some thoughts on shoes, form, and function. While I am not a biomechanist or shoe expert, I hope these musings that come from my own practical experience and study, are helpful.

The questions I get usually follow similar themes: Is one shoe type or brand better than another? Should I try to change the way I run by changing to a different type of shoe? Should I be doing more barefoot running?

From my earliest days as both a runner and coach, I’ve always attempted to learn as much as possible about how shoe design and shoe fit relate to form, injury, and performance, especially for the average runner. Fast forward to this year’s National Strength and Conditioning Association’s conference in Las Vegas, where among the speakers I heard was well known PT and author, Gray Cook. Gray mentioned that after reading the book “Born to Run,” he was telling every runner he met to run barefooted exclusively. I sat there, somewhat stunned, at what I felt was a broad and perhaps haphazard recommendation, because I believed that while some runners could do well with barefooted running if they progressed smartly, many others who took his comments to heart might end up having more injuries, not less. They would inevitably try to do too much too soon, or suffer issues due to either a lack of running-specific functional / core strength or because of less-than “perfect” natural biomechanics.

That being said, I do believe many runners can benefit from integrating barefoot walking and running into their routine, as long as it is done in a controlled manner. I often program progressive barefoot workouts on the treadmill for athletes I coach, to help build lower-leg strength and dynamic flexibility. These sessions involve subtle and progressive increases in grade, as well as backward walking and running to build balanced strength. The ultimate benefit to these kinds of workouts is something we could all use more of: increased dynamic strength and flexibility, mobility, and resiliency of the lower leg and ankle, along with increased proprioceptive awareness and stronger intrinsic foot muscles.
Should you change the type of shoe you wear, or make wholesale changes to your run form based in part on shoe type?

While the book, “Born to Run,” inspired Gray Cook to tell everyone they should immediately start running barefooted, I do NOT believe it is smart to do anything that results in an instant and/ or arbitrary change in the way you run or the way your foot hits the ground, especially exclusively. Yes, there are things that each of us can do to improve or “tweak” our form, all of which could help us to become faster and more efficient, such as improving our posture, quickening our cadence, or driving our knee forward more while we drive our elbows back, to create more horizontal (not vertical) movements. Wholesale arbitrary changes however, are almost always a mistake, especially if done exclusively. The reason is simple and important: the way we move and run is a function of how we are uniquely put together as well as how our bodies have adapted to our daily lifestyle. Do we sit a lot and rarely stretch? Have we become immobile around the hips, lumber spine, and trunk? All of these factors dramatically impact how we move and function, and thus run.

TIP: In my opinion, the single best way to improve running form is to improve your hip and ankle mobility, and develop a stronger core and run specific functional strength. These attributes will lead to shorter ground contact time (desirable), a natural, not forced increase in stride length (desirable), and a more stabile pelvis during stance (desirable), all of which will improve your form and can reduce injury risk and improve efficiency and speed.

While it could be argued that a midfoot strike is optimal for efficient and fast running, and that more of the world’s best runners do land with a mid-foot strike, as of yet I know of no objective scientific evidence that says unequivocally that a mid-foot strike is “better” for ALL of us.

TIP: When you run, focus on loading your legs and body UNDER your hips, which will result in better posture, balance and less braking action. When you do this, inevitably you will land more mid-foot. The key is how you get there, and how you define a heel vs. a mid-foot strike, as notice I used the word “load.” Very often we see good runners whose heel touches first, but they are not “loading” the stance leg at that point. The best way to learn how to avoid loading the foot early is to work on gradually increasing cadence to 85- 95 stride cycles-per-minute, as well as improving hip mobility and strength.

Be extremely cautious if you decide to go out and buy a minimalist shoe thinking you can change the way you run, just by wearing that shoe. Doing that may shock your body into moving a vastly different way, resulting in compensatory changes and increased stress on tissues that may not be ready to handle that stress. That could lead to a much higher risk of injury if you progress too quickly. The same is true for barefoot running: a little can be beneficial – but a lot, especially progressed too fast, can end up causing injury, not preventing it. Most experts agree: only about 20% of the world’s running population have near ideal biomechanics and a neutral gait and can run barefooted or with a minimalist shoe without increased risk of injury. The remaining 80% fall somewhere off of that “ideal” baseline. Recently, in a conversation I had with chiropractic sports physician and injury expert, Kurt A. Strecker, DC, CCSP, he said: “minimalist shoes can often be a shock to the system. Most of us don't spend our entire lives barefoot. We've worn shoes, often not good ones, our entire lives. I wouldn't run 26.2 miles without training and I don't think it's a good idea to ask the kinetic chain of the lower extremities and lumbar spine to absorb the loads imparted by running with minimal support or cushioning, without significant preparation.”

Here are a few more TIPS that I hope help you in your search for the perfect shoe and stride.

How our feet impact the ground when we run involves different factors that are unique for each of us:

Poor posture, which leads to poor skeletal stacking and muscular stress.

Hip mobility or lack thereof, which greatly increases compensatory patterns and reduces your body’s ability to absorb and transfer energy via the stretch / shortening cycle.

Lack of frontal plane (glute medius/ hip rotator) balance and strength, which results in loss of stability and energy leaks.

Poor flexibility or elasticity in the quads and hip flexors, which puts the pelvis out of neutral and creates compensations elsewhere which reduce efficiency.

The point being, a change in foot wear or any other arbitrary change, without first addressing how strong and mobile your foundation is, is short sighted and may end up resulting in injury.

If you use orthotics due to a biomechanical issue that was identified by a foot doctor or PT, you should continue to wear them, but at the same time continue strengthening your legs and feet and improve your hip mobility, with an eye toward hopefully needing less support from these devices as time goes on.

Seek out a high quality running shoe store to purchase your shoes: My personal favorite is... Remember, you usually get what you pay for.

The road to faster, injury free running is paved with smart, diligent, progressive, patient, hard work. There is no easy way or quick fix to better running form, strength, mobility, or elasticity. Seek a path that avoids fads or quick fixes, and focus on established fundamentals. Become stronger, more mobile, more flexible, and train smart. In the end, you’ll run faster and be much happier.

Lastly, get feedback from an expert by way of a video running form / gait analysis...

You can read the original posting of this article at: http://www.hammernutrition.com/EN/EN66/ENissue66.html#running

Run More Efficiently

2009-11-08T08:49:00.001-07:00

Want to be a more efficient runner? Who doesn't? More efficiency equals less energy expenditure, bringing on more miles or at least less fatigue. These tips were posted on http://usatriathlon.org/pages/7713 by Ken Axford, the head coach of Fast-Tri Sports and a USA Triathlon Level I certified coach. Visit his website at www.fast-tri.com.

Focusing on these five elements of running can help you run faster and more efficiently.

Stride Length and Stride Rate The most common inefficiency in the average runner is over-striding. This is typically visible by a heavy heel strike and a low stride rate. The target stride rate for most age group runners is between 88-90 foot strikes per minute. (how many times one foot hits the ground per minute) By targeting this rate, (or higher) athletes will often shorten their stride to become more efficient and lessen strain on their joints.
Foot strike This is very closely related to an athlete's stride. The optimal foot strike is mid foot or in some cases forefoot. A heel strike is the runner's way of putting on the brakes. This is also very hard on hip and knee joints.
Arm movement Arms are an essential part of running. They provide balance and often additional power. Keep arms close to the body, elbows bent about 90 degrees, not crossing the center line of the body. Keep movements "quit" and relaxed.
Body Position Forward lean or lack thereof can play a major part in efficiency. The best general thought to have while focusing on body position is: "Run Tall." This means run with your head high, looking 15-30 feet in front of you. Run erect with your shoulders back and arms at your side (remember #3). A slight forward lean of about 5-6 degrees is often optimal to assist in proper foot strike and cadence.
Shoes Yes, shoes! This is one of the most often overlooked yet essential aspects of running well. Many foot shapes, gait types, and stride techniques require many different types of shoes. Buy your shoes from a reputable running specific store that will analyze your foot along with your run technique to offer an optimum shoe.

Adventure Racing Tip: Towing a Team Member

2009-10-09T11:57:00.002-06:00

Towing transfers energy from a strong member to a slower or tiring member by way of a stretchy cord secured between two teammates, thereby equalizing the team and allowing the group to travel faster.

Even the smallest amount of tension on a towline can motivate a lagging teammate, and has the psychological bonus of empowering the entire team as everyone is giving the race his or her best effort: teambuilding and teamwork at its finest!

What you need: You can fashion a towing kit from hardware store items, such as surgical tubing, shock or bungee cord, PVC tubing (to keep the cord away from a bike’s rear tire) hose clamps and carabineers, or buy a race-ready kit online.

Tow training: Practice makes perfect! Become proficient at connecting the towline between mountain bikes, boats, or people before race day. Practice keeping equal distance and consistent cord tension between people, bikes, or boats. Each member of your team should practice towing, and being towed. Obviously a stronger member of the team may be “designated” as the one who will tow but, the inherent nature of the sport can break or injure any team member.

Tow safety: Towing while trekking or biking is most effective on steeper non-technical uphill grades or on flat terrain. Downhill towing is dangerous, and typically should not be done. Only tow, or continue towing, if all members are comfortable that it is safe. Boat towing takes concentration, and typically should only be done in calm to moderate water. Towing in rough seas or whitewater is dangerous; however, lashing boats together in rough sea water in a pontoon like configuration using rope and trekking poles can provide safety and stability.

Communicate: Being macho doesn’t cut it. Don’t be afraid to ask for or offer help depending upon how you are feeling. Everyone needs to understand how to pace themselves and recognize when they are carrying too much of the load! While towing, check in with each other often, using commands such as “on or off-tow, too fast or too slow.” Let each other know what you are about to do before you do it.

Work together for success!

Marshall Ulrich
Dreams in Action

Baffin Island i2P Expedition Summary

2009-10-04T12:29:00.004-06:00

In September 2009, I was privileged to be a part of the impossible2Possible (i2P) expedition to Baffin Island, Nunavut Territory, Canada. My friend Ray Zahab, with the support of Bob Cox, created the nonprofit organization to encourage youth to reach beyond their perceived limits, and to use adventure as a medium to educate, inspire, and empower youth around the world. The Baffin Island team was lead by Ray and Bob along with John Zahab, Cathy Zahab, Jen Segger, Tessum Weber, Dr. Ewan Affleck, Kevin Lin, and myself. Five extraordinary Youth Ambassadors from across North America made the trek.

Kathleen Merritta a native Inuit learning more about her culture from Rankin Inlet, Nunavut

Thompsen Dhont an aspiring Olympic cross country skier from Yellowknife, Northwest Territories

Amanda Cobbs-Russell a conservation biology student and volunteer from southern California

Tamara Banks a gymnast with a strong work ethic from Ottawa, Ontario

Sandi Nypaver an endurance athlete and volunteer organizer from Painesville, Ohio

The group gathered in Ottawa then took a couple of short flights to reached the small Inuit village of Qikiqtarjuaq on Baffin Island in northeast Canada, just southwest of Greenland. From there we took two boats southwesterly through the Pangnirtung Fjord to the first ranger station where we began our journey on September 2, 2009 across Auyuittuq National Park, one of the most remote national parks in north America, above the arctic circle. Over the next eight days we would travel 62 miles (100 km), north to south, through Akshayuk Pass, a vast glacial valley that was carved out over millions of years ago. The remnants of the Penny Ice cap, which reached down as far as St. Louis in the United States during the last ice age, are in the park.

After being dropped off we were advised to move from the shelter as polar bears have been known to frequent the area searching for food during this season where the ice has broken up and they have to depend upon foraging on the land for food. As we walked we had fantastic views of the Naujat Glacier, which is receding at a rapid rate, and the glacial moraine. There is no defined route on the north side of the pass as it is mostly bog paralleling the Owl River. Legend has it that the Owl River is named for the “seven pairs of Snowy Owls once seen sitting on the shore together.”

The energy return stepping on the patches of bog grass sapped our reserves, especially since our packs varied from 50 to over 70 pounds (27 to 32 kg) each. Kathleen rose to the occasion and treated us to the traditional “throat singing” that is an ancient part of her Inuit culture. She gave us all insight into Inuit history and how the Canadian influences have affected her culture. Over the last half century many of the Inuit have moved into small towns and away from the old ways of hunting, subsisting on the bounty from the land and seas. Because of the late start we trekked only about 4 miles (7 km) before stopping just short of the Owl River ranger station.

That night Dr. Affleck presented the first educational module to the Ambassadors, and us. These daily educational sessions—covering glaciers, climate, geology, geography, wildlife, park history, and the history of the Inuit's including their culture, navigation, and hunting and fishing—were a highlight, and focus, of the trip. Every day the Youth Ambassadors would write a blog sharing their experiences and what they had learned with approximately 5,000 students in classrooms across north America who were following the expedition and submitting questions. These educational modules are still available on the i2P Web site http://impossible2possible.com/world/?s=education. It was fun for all of us to listen and learn, and I encourage you to take advantage of this valuable resource.

The weather on the second day of the trek (Sept 3) was typical for fall in the oceanic arctic: overcast with occasional misting of rain as we approached the June Valley ranger station approximately 18.6 miles (30 km) along our path through the valley. Still in mostly boggy terrain, the Owl River is braided, flat, and wide; in some areas over a mile (2 km) wide. Amanda was doing field studies, collecting water samples that would tell more of about the effects of the environment on the watershed. Always optimistic, Amanda continued to be an inspiration to the team and to those back home who were following us.

Day three (Sept 4) brought us up to the confluence of the Highway and Norman Glaciers, which have deposited a huge moraine over 3 miles (5 km) wide that forces the Owl River to narrow near its source. Tamara demonstrated her athletic and gymnastic abilities as we worked our way across areas of moraine with Midnight Sun Peak towering above us in the distance. In keeping with this theme, even with winter approaching, nightfall was around 9:00 p.m. and dawn would break around 3:00 a.m. We stopped near the confluence of the two glaciers, close to the Glacier Lake ranger station, almost 28 miles (45 km) total for our trek. This marked almost the half way point up the pass, and temperatures dropped to about 20°F (-6°C) that night.

The next morning (Sept 5) we worked our way around the massive moraine that served as a damn to Glacier Lake. Around the late 1950’s there was an outlet that would empty into the Owl River but, in the last fifty years, this major outlet has dried up leaving huge boulders in what was once the river bed. We got our first glimpse of Thor Peak, the highest vertical wall in the world at 5,494 feet (1,675 m) in height. Sandi continued to show her endurance as she lead the way, forging ahead in spite of heavy packs and difficult terrain. It was great to see each of Youth Ambassadors, in turn during each day, take the lead. We camped just over 32 miles (52 km) along our route, near the shore of Glacier Lake as more and more glaciers presented themselves at the top of Akshayuk Pass.

During the night it snowed a few inches and we woke to a winter wonderland. We hurriedly packed up our tents as the winds and snow continued until we moved further south along the lake shore. More moraine and less bog was the order of the day, which made traveling quicker. Occasionally the trail would appear and vanish making travel interesting. This day, (Sept 6) the fifth of our trek, Thompsen would frequently lead the way and showed no signs of fatigue. Always cheerful and happy he would keep us all in high spirits. All of us were in wonder and awe traveling among giant peaks and glaciers that were formed 18,000 years ago during the last ice age. We traveled over 9 miles (15 km) around Glacier and then Summit Lake and camped near Caribou Glacier that night.

On the sixth day (Sept 7) the trekking became easier as an established trail presented itself, at least most of the time. A flood in 2008, caused by the rupturing of the Summit Lake damn, had washed out the trail in a few spots. The flood also washed away a bridge lower down the valley by Windy Lake, which would present a challenge the next day! As we followed the Weasel River down the other side of the pass we came into Thor ranger station at over 45 miles (73 km) and camped below the shadow of mighty Thor. In the early 1950s Tessum's grandfather was the first to climb the wall and named many of the major peaks lining both sides of this remote valley after Norse gods. Even higher on the other side of the Weasel River were Mount Northumbria at 6,268 feet (1,911 m) and Mount Odin at 7,029 feet (2,143 m). Norse mythology tells of Odin, the father of all gods and of Thor, god of war. There is also Asgard at 6,593 feet (2,010 m) whose flat top is the home of Norse gods. In keeping with his family tradition of exceptional guides, it was obvious that adventure is in Tessum's extraordinary bloodline.

The next morning (Sept 8) we continued along the Weasel River with Tessum testing the depth at various points. We needed to cross the river to continue along the trail on the other side but, with the bridge near Windy Lake gone, we had to find a shallow place that would allow a safe crossing on foot. We made our way down river until we found wide spot where the water was less than 3 feet (0.9 m) deep. The guide took the packs from the Youth Ambassadors and assisted them across the river. We felt fortunate to have located a crossing as we made our way into the Windy Lake ranger station at approximately 51.5 miles (83 km) from our starting point. Through the night we would hear the rumbling of several rock avalanches as if the Norse Gods were speaking to us.

Hiking out the last day (Sept 9) to the Overlord ranger station was difficult as we would travel more than 10.5 miles (17 km). Jen Segger, Kathy Zahab, John Zahab, and Kevin Lin would keep the group moving with their extraordinary guiding capabilities. The huge peaks were behind us now and the terrain would give way to more of an open valley and the South Pangnirtung Fjord. We got a boat ride from the fjord into Pangnirtung “Place of Bull Caribou” village. A few final flights brought us back to Ottawa and the end of the journey.

A huge thanks to all of the sponsor companies, including LEKI and ExOfficio. As Ray said, "The help of awesome companies such as First Air, Gatorade, Iridium, Apple, Nikon, The North Face, Alpine Aire, and Canada Goose made this expedition possible - please check our sponsor page for more." You can find them on the expedition Web site http://www.impossible2possible.com/world/ along with photos, videos, and the educational modules.

The i2P Baffin Island Akshayuk Pass expedition was a huge success! My thanks to Bob Cox and Ray Zahab for an exceptional and inspiring educational experience that was shared with approximately 5,000 students in classrooms across north America who interacted with the Youth Ambassadors on a daily basis. We all look forward to many more educational expeditions in the years to come in locations around the world.

It's true, as Ray has set out to prove to youth around the world: what you thought was impossible is, in fact, possible. As I say, you have to put your Dreams in Action. Discovery what you're made of... it's more than you think!

Marshall Ulrich
Dreams in Action

Adventure Racing Tip: Packing Your Backpack

2009-10-02T08:18:00.003-06:00

Packing your backpack correctly is one of the key elements of a successful adventure race. If you pack your bag with a bit of forethought, it will serve you well when you are out on the course, allowing you to find what you need, when you need it.

MAKE A LIST. Make a list of everything you will need for each leg of the race. Consider the discipline, racing conditions, and environment. Include only what you really need, along with mandatory equipment.
ORGANIZE AND FAMALIARIZE. Lay out everything that you need. Pack “like items” together, such as mandatory medical and safety equipment in one lightweight dry bag or large zip lock, one-day’s worth of food in another, and clothing and specific discipline gear in their respective bags. Do this several times to familiarize yourself with your equipment and where it is in your pack.
WATERPROOF. Double baggie and seal items that need to be kept dry, including mandatory equipment. For water disciplines or in wet conditions, line the entire main compartment of your pack with a lightweight dry bag.
PRIORITIZE. Put items that you will need first or most often are on top. Place things that are rarely used – such as medical equipment – on the bottom. Place lightweight items that will be used frequently – such as sunglasses, sunhat, and gloves – in outside pockets.
DISTRIBUTE THE WEIGHT. Pack heavy items – including water bottles or bladders – close to your body. Use bungees to secure water bottles to the shoulder straps of your pack to balance the load.

So, pack smart, light, and go!

Marshall Ulrich
Dreams in Action

Nutrition Guidelines for Ultrarunning

2009-09-25T05:00:00.000-06:00

Before we start, I have to tell you that I am not a dietician or registered nutritionist. However, I have run tens-of-thousands of miles during my career and learned a lot along the way about how to fuel myself for ultrarunning. Of course, I made lots of mistakes along the way too! Mistakes I hope I can help you avoid.

So, let us look at general nutrition guidelines; the 60/20/20 spilt and a closer look at carbohydrate, fat, and protein intake.

General Nutrition Guidelines
These general principals should guide your overall approach.

Aim for fitness
Aim for a healthy weight
Be physically active each day

To build a healthy base, you should:

Choose sensibly
Eat a healthy diet composed of real foods
Eat a variety of grains, especially whole grains
Eat a variety of fruits and vegetables daily
Moderate your saturated fat and cholesterol intake
Moderate your salt intake
Moderate your total fat intake
Moderate your sugar intake
Moderate your alcohol consumption

In the U.S. the government guidelines say that your total calorie intake should be between 1,600 to 2,200 calories per day. These guidelines are great for the typical, inactive American. However, if you are a very active athlete doing 60 to 120 minutes of purposeful exercise every day, use the following calculation to determine what your daily caloric intake should be.

Body weight x 21 to 25 calories per pound of body weight

As an example, if you weigh 150 pounds you need to consume 3,150 to 3,750 calories a day.

The 60/20/20 Split
A healthy diet includes carbohydrates, fat, and protein in a healthy balance. As a general rule, your calorie intake should be:

60 percent carbohydrates
20 percent fat
20 percent protein

Carbohydrates the First Source of Fuel
Carbohydrates should account for about 60 percent of your total calories.

Carbohydrates provide glycogen which is your primary fuel source. Most glycogen is stored in the liver, with some stored in muscle tissue. While glycogen is your primary fuel source, your liver can only store a maximum of 1,800 to 2,000 calories, which is only enough to fuel you for 90 to 120 minutes of vigorous activity. So, if you try to go out and run for 3 hours without taking in any calories, you are likely to “bonk” – which another way of saying you have a low blood glucose level, or low blood sugar. So, to restore your glycogen stores you must ingest carb-rich foods and beverages before, during, and after a training run or race.

When you are training, consume 3 to 4 grams of carbs per pound of body weight (or 450 to 600 grams of carbs for a 150 pound athlete). Before a race, you may want to do “carb loading” for 3 to 4 days before the event. To do this, increase your intake to 4 to 5 grams of carbs per pound of body weight.

Within 15 to 30 minutes after a training run or race, refuel! This 15 to 20 minute window is when your muscles are the most receptive to replacing glycogen. To refuel, consume 0.50 grams of carbs per pound of body weight within 30 minutes.

Fat as Long-Term Fuel
Approximately 20 percent of your calorie intake should be from fat.

You need fat as fuel for ultrarunning. Fat is your most concentrated source of energy. In fact, fat has more than twice as much potential energy as carbohydrates.

While glycogen stores in the liver can only supply a maximum of 1,800 to 2,000 calories, fat stores can supply up to 100,000 calories! That is enough for over 100 hours of marathon running. The key is to train your body to burn fat so that you can effectively use it as an important fuel source as distance or time increases (you can accomplish this by doing your long training days, as described in last week's “Pace Yourself” tips).

When you are training or racing, consume approximately 0.50 grams of fat per pound of body weight (or 75 grams of fat for a 150 pound athlete). Fat is not a quick source of energy; it takes 3 to 4 hours for the energy in fat to be released into your system, so is very useful when you plan to be on the move all day.

Protein Needs
Protein should account for at least 20 percent of your total caloric intake.

Protein is critical for:

Building, maintain, and repairing muscles
Making hemoglobin, to carry oxygen
Forming antibodies
Providing your body with its “final” fuel source

Just as “man cannot live on bread alone,” endurance athletes can not live on carbs alone. While protein supplies 5 to 15 percent of the body’s need for energy – mostly to build, maintain, and repair body tissue – your body does not maintain a store of protein for use as energy. So, you need to replace the protein your body is using during training and racing.

When you are training, consume approximately 0.55 to 0.75 grams of protein per pound of body weight (or 95 grams of protein for a 150 pound athlete). If you are training a lot you may need to increase your protein intake to 0.80 to 0.90 grams per pound in order meet the needs of your body tissue, especially muscle!

On race day, protein will provide energy at the late stages of the race. So, be sure to eat foods that provide protein. You might want to try Mucle Milk or Ensure (with extra protien) as liquid sources of protien. After a race, consume protein-rich foods at your next meal to refuel and promote rebuilding of muscle tissue.

Nutrition for Race Day
In addition to the specific guidelines about carbohydrates, fat, and proteins above, on race day remember… it is a simple matter of “Calories in, calories out.” As a general guideline eat 100 calories per mile or 300 calories per hour. Consume an additional 100 calories per 1,000 feet elevation gain. This may all seem quite complicated but I always advise my clients to simply:

Listen to your body and

eat what you crave!

Your body is smarter than you are, and will tell you what you need. But, you have to learn to listen to it. Remember to eat a balance of carbohydrates (simple sugars), proteins, and fats. Use the aid stations and, if you have crew, make sure they have a range of foods to give you. Sometimes it is easier to get your calories from liquid sources (like Ensure) or energy gels during a race. Try these during your pre-race training and see what works for you. Of course, stay hydrated… and don’t forget to take in electrolytes, including sodium!

Marshall Ulrich
Dreams in Action

Pace Yourself for Ultrarunning Training and Racing

2009-09-18T10:06:00.004-06:00

Most ultra runners are familiar with using a pacer: in general, someone to run along with you during a long race (over 50K) to keep you moving at an ideal pace and, ultimately, to help you finish the race.

But, as an ultra runner you should know how to pace yourself during training and racing in order to achieve positive results.

Pacing for Positive Results: Long Training Days
In my Training Tips for Runners blog on Friday, Sept 11, I discussed the need to have a long training day once a week. On your long day you will go out and run for 3 to 6 hours at 60 to 80 percent of your maximum heart rate. There are several ways to calculate your maximum heart rate, but the easiest way is to start with 220 and subtract your age. That is, if you are 40 years old your maximum heart rate is 220 - 40, or 180 beats per minute (bpm). A 60 percent intensity level would mean running so that your heart rate is about 108 bpm (180 x 0.60). To increase to 80 percent, run so that your heart rate is about 144 bpm (180 x 0.80).

When doing your long training days, practice pacing yourself by starting out slowly and then increasing the intensity level so as to finish strong before doing your cool down.

If you are going to run for 6 hours, start out running at about a 60 percent intensity level for the first 2 hours. Do not be afraid to power walk (more on this in another set of tips), especially on the up hills, if you need to in order to keep your intensity level/heart rate at about 60 percent of your maximum. Starting slowly helps your body “settle in” to the activity and will help to teach your body to switch over from burning carbohydrates to burning fat. This is an important thing for your body to learn, as fat is the most concentrated form of energy that is stored in the body. In fact, one pound of fat can fuel you for up to 50 miles (no wonder losing weight is so hard!).

Slowly increase your intensity level to 70 or 80 percent. For the next 3 hours, vary the intensity between 70 to 80 percent, remembering to power walk whenever you need to so that your intensity level does not exceed 80 percent. As always, keep hydrated and snack along the way to keep your energy levels up. Be sure to add electrolytes (especially salt) either to your fluid intake or in your food, especially on hot days. For the last hour, bring your level slowly back down to 60 percent to cool down.

While these guidelines may seem complicated, realize that you do not have to run with a heart rate monitor, or constantly be taking your pulse. As you train more and more and get comfortable with your body, you will know your intensity level just by the way you feel. A 60 percent intensity level will feel relatively easy; at 80 percent you will feel like you are pushing more, but you will not feel exhausted by the effort. Just get out there and run – you and your body will catch on sooner than you think!

Pacing for Positive Results: Racing
There are numerous ways to approach completing an ultra running race, but here are some general guidelines using our motto: pace yourself.

For an ultra, I recommend starting out at about an 80 percent intensity level. Trust me, the excitement of the start and all of the other runners around you will force you to run at least this fast. Resist the impulse to run even faster to keep up with the pack, as all you will do is burn yourself out early! Keep your pace at no more than 80 percent for the first few miles of the race. You should feel like you are moving at a comfortable pace, capable of more.

Then, vary your level of effort from between 60 to 80 percent for the first half of the race. Remember to power walk, especially on the up hills, when needed to ensure that you do not work too hard. At the half way point you should feel that you are working, but should not feel beat up or completed exhausted.

For the second half of the race, you should have enough energy reserves left to maintain the 60 to 80 percent intensity level. Remember, the ideal race that runners strive for is an even split; that is, running the last half of the race in approximately the same amount of time as first half was run in. If you can truly pace yourself, as described here, you should be close to an even split and be able to finish the race feeling that every ounce of effort was given on the course, yet you should not be totally trashed.

A Closing Thought
My wife Heather often says, “Slow but sure is my steady pace, a motto for the human race.” Words to (ultra) run by!

Marshall Ulrich
Dreams in Action

Baffin Island i2P Trek Completed

2009-09-12T12:54:00.003-06:00

On Wednesday September 9, 2009 the five amazing Youth Ambassadors and the rest of the i2P team completed their trek across Akshayuk Pass on Baffin Island. Congratulations to the entire team for making the trek in their goal time.

The team finished in South Pang Fjord on the southern coast of Cumberland Peninsula but, due to lots of rain and strong winds, took another boat ride rather than making the two-day trek on foot into the village Pangnirtung.

While the trek may be done, the experience is far from over! Please keep watching the expedition Web site http://www.impossible2possible.com/world/ as the team will continue to blog and answer student questions. When they get to Internet access other than through a satellite phone, they will be posting more photos and videos, as well as links to stories in the media about i2P and the amazing Youth Ambassadors.

A huge thanks to all of the sponsor companies, including LEKI and ExOfficio. As Ray said, "The help of awesome companies such as First Air, Gatorade, Iridium and Canada Goose made this expedition possible - please check our sponsor page for more."

A look back:

After flying to the island and a boat ride from the village for Qikiqtarjuaq to their starting location, the team covered approximately 62 miles on foot in 8 days (Sept 2-9). The trek included bogs, rocks, stream and river crossings, plenty of elevation gain, snow, rock slides, polar bear tracks, arctic hares, plenty of freeze-dried food, laughter, a few tears, mud, ocean tides, and views of Thor and other amazing mountains and formations. Mostly, a great time was had by all and everyone learned a lot: about themselves and the world around them.

As Sandi said about the other Youth Ambassadors (and herself!), "These people were all amazing before we started, but we have all been talking about what we want to do after we get back and everyone wants to do something amazing; even more amazing things. Things we wouldn't have thought possible before we started. Not everyone is meant to do expeditions but we all have the capability of doing great things. Just find what your passionate about and go for it!"

It's true, as Ray has set out to prove to youth around the world: what you thought was impossible is, in fact, possible. As Marshall says, you just need to put your Dreams in Action. Discovery what you're made of... it's more than you think!

Training Tips for Runners

2009-09-11T07:42:00.003-06:00

Train for your activity so that you train the muscles you will actually use. Also simulate the environment and train with the actual equipment you will use.

To train for running, be sure to do your training runs on terrain similar to what will be on the race or, if possible, go to the course itself. In selecting the terrain for your training runs consider if the race course will have/be on:

Roads or trails
Good traction or rocky
Flat, uphill, or downhill

You should also do your training run in places that have similar elevation gain to the race you are preparing for, so consider if the race course will have:

Steep up hills or gradual hills
Lots of gain, and loss, or very little

Be sure to do lots of climbing/up hill work if the course will include a lot of hills. If you don’t have actual hills that you can run up, there are other options, such as:

Treadmill, use the incline
Pull a tire (more on this next week!)

If you will be doing a long race (a marathon, 50K, or beyond) you will have to have some long training days. These long training days will train your body to burn fat and also trains slow twitch muscles. Use the following guidelines for your long training days:

Go out for 3 to 6 hours
1 time a week
60 to 80 percent max heart rate
Allow your body to recover
Remember to hydrate and replace electrolytes

You should also have short training days. These short training days will train slow twitch muscles. Use the following guidelines for your short training days:

Go out for 1 hour
3 to 4 times a week
Go faster!
Reach max heart rate
Remember to hydrate and replace electrolytes

Also be sure to train with the equipment, hydration, and food you will actually use during the race. You never want to try something new on race day. So, be sure to train with all of the types of things you plan to use on race day, including:

Shoes
Socks
Shorts
Top
Jacket
Water bottles or hydration pack
Fanny pack or waist belt
Water and electrolyte replacement drinks
Food
Pain relievers, if needed
Salt and electrolyte tablets, if needed

Do your training in 3-week cycles, where you train hard for 2 weeks, then back down for 1 week. Your training should always be a combination of activity along with rest and recovery. Have at least one 1 day every week with NO exercise, and avoid over training.

In addition to running, you need to do cross training, especially focused on strengthen your core. More on that to come!

Baffin Island Trek Finishing Up

2009-09-09T16:24:00.004-06:00

Greetings all. Heather here again with a Baffin Island update.

I spoke with Marshall VERY briefly yesterday; just long enough to learn that he and the team were standing beneath Mount Thor. Thor is pure granite, with a 4,100 foot pure vertical drop - the biggest vertical cliff face in the world! Mt. Thor, in Auyuittuq National Park, is probably Canada's most famous peak. Thor was first climbed in 1953 by an Arctic Institute of North America team. Below is a photo of the Youth Ambassadors with Thor in the background. Obviously the view of Thor is along the path through the Akshayuk valley where the team is trekking.

People have been asking me about Baffin. Here's just a bit of info.

Baffin Island is 183,810 square miles in size: approximately 1,000 miles long and from 130 to 450 miles. Baffin is in the Arctic Ocean, above the arctic circle, just southwest of Greenland. The island is in north-eastern Canada; it's part of Nunavut Territory (did YOU know this was one of 13 Canadian provinces?). Baffin is the fifth largest island in the world and the easternmost member of the Arctic Archipelago. The island is geographically and geologically a continuation of Labrador, from which it is separated by Hudson Strait. The western side of the island is covered largely by tundra. There are many freshwater lakes, including Nettilling (1,956 sq mi) and Amadjuak, as well as many rivers and glacial runoff streams. In the east, snow-covered mountain ranges rise more than 8,000 feet. The deeply indented coastline has many fjords. Most of the island's inhabitants are Inuits who live mainly at coastal trading posts, like Qikiqtarjua where the group started, and Pangnirtung where their trek will end.

Ray reported yesterday that, "Highlights of the day included a major river crossing [the Weasel River] where we wore our Crocs and rolled up our shorts to cross the frigid water. It was exhilarating and was a welcome break from the trail." The team descended about 1,800 feet, which at least brought them into a bit warmer (a balmy 60 degrees Fahrenheit) weather for their crossing. Kathleen reported, "Tonight we sat around and ate dinner under a clear sky while we watched and heard rock fall from the mountain top." Ray said that car- sized rocks were sliding down the mountainsides into the valley. Reading about this, I couldn't help but to think of our friend Aron Ralston who was trapped by a rolling boulder in Blue John Canyon, Utah several years ago. While he was trapped, he carved "Geologic time includes now" on the canyon wall. A reminder that we are a part a much bigger system.

Yesterday the team had trekked approximately 50 miles through the valley, with less than 10 miles to go before reaching the village of Pangnirtung. Thus, the team should be done trekking today!

As always, go to the expedition Web site http://www.impossible2possible.com/world/ for more information.

Baffin Island Update

2009-09-07T11:30:00.009-06:00

Greetings all. Heather here again. Sorry for not providing an update on the i2P Baffin Island expedition for a few days. I have been busy overseeing pinto bean harvest. Next time you have refried beans, think of me.

I was able to speak briefly to Marshall via satellite phone Sunday (9/6) morning. He reported that everything is going well, although it has been a bit colder than expected including some snow. The good news is that water levels are lower than last time Ray crossed the pass so the many cold river crossings are a bit easier than they may have been. All of the Youth Ambassadors are keeping a positive attitude and enjoying their amazing experience. Marshall raved, "Ray is just spot on with everything. I can't say enough good things about him." He went on to say that the scale of everything is just huge - unimaginable. As Amanda posted, "Sweeping glaciers and scrolling landscape have made this day beyond my wildest dreams."

Tessum Weber, who is a part of the team, told them that his grandfather actually named a lot of the features on the island when he did his expedition along the same route in 1958. The team is taking photos from the same locations along the route to compare them the one's taken by Tessum's grandfather. They have seen polar bear tracks, but no polar bears, so I guess Daemon - the dog - hasn't been put to work yet.

Go to the expedition Web site http://www.impossible2possible.com/world/ to check out the live tracker, more photos, audio and written blogs. Be sure to check out the educational modules, including one about polar bears, the history of the people, the Inuit diet, going hungry, and more.

Running or Trekking Training

2009-09-04T07:00:00.001-06:00

Training for running or trekking is very similar. Having run for over 20 years and having trekked during adventure races, and for pleasure, with some of the best, I have picked up a few pointers that may be of some help.

I have found that, whether training for competition, to keep fit, or just for recreation, the trick is to make your workouts fun. This will go a long way toward keeping you on the roads and trails for years to come.

1. Vary the terrain. Running on trails is a different challenge than running on roads. Trails teach you balance and coordination that will tone up leg muscles, make you think about where your foot needs to be, and teach you to focus on obstacles. Hills in particular develop large muscle groups such as quads (for downhill) and calf muscles (for uphill). Tracks and road are good for disciplined workouts (such as speed and fartlek workouts) as well as times when you wish to let your mind wander without having to be totally focused on obstacles.

2. Do different mileages and speeds. Pay attention and track your training. After a long run or speed workout, remember to allow your body to recover by training a shorter distance or backing off the pace the next day. Occasionally, I will do two longer runs back to back to get my mind/body ready for multi-day events, but I try not to overdo as it can weaken us and tear down our immune system, rendering us more susceptible to illness.

3. Hydrate and eat. Don’t forget to take plenty of fluids along to keep hydrated. There have been times when I know that I am very fit and have gone out for long runs or treks only to come back with sore muscles. Fluid is first drawn from the stomach then, when dehydrated, will draw from the muscles (making us sore) and lastly from the organs (which can cause permanent damage or death). Take food along and munch as you run to keep your blood glucose up, and to train your body to digest and utilize food, just as you train your muscles to perform.

4. Take the right equipment. Make wise choices with shoes. Wide shoeboxes are the best to prevent blisters. Use foot lubricants (I recommend Sportslick) and double lightweight socks for long runs/treks. Always take emergency clothing and extra water and food in case you get lost, or are out longer than expected. Be certain that people know where you have gone out to train, especially if trekking on backcountry trails.

5. Train with a friend. Some of my most enjoyable runs and treks have been with a friend. This allows time for catching up with what is happening and keeps you in touch with the real world. Training with a friend who is faster will help you tweak those fast twitch fibers and boost your cardiovascular system efficiency. Training with a friend that is a bit slower will allow you a rest.

Remember that everyday is a gift and be thankful that you are able to get out and enjoy the beauty. Don’t take yourself too seriously and, above all, have fun!

Marshall Ulrich
Dreams in Action

http://www.marshallulrich.com/

Baffin Island i2P - Boat ride, short trek on Sept 2

2009-09-03T09:43:00.005-06:00

The trek started with a boat ride! Yep - the i2P Youth Ambassadors, and the entire team, are already having a trip of a lifetime!

Check out the photo below, where the i2P team is putting on shock suits before getting on the boats for a four-hour ride from Qik up the North Pang Fjord. Youth Ambassador Thomsen Dhont reported, "Looming walls of granite choked the fjord as the waves and wind increased into a frenzy. We set foot on the beach at the trail head as the boats bobbed in the dangerous surf." Sounds like they has some excitement helping the folks that gave them a ride get the boats back out into the fjord, but everyone is just fine.

The team got their gear on and started their trek, with Youth Ambassador Tamara Banks reporting, "The start of the pass was beautiful... I think we all learned very quickly that this hike would be no breeze, with everyone's packs weighing 60 + pounds." Luckily, they've started a day early, so only had to travel a short distance. But still the terrain was more difficult than the Youth Ambassadors may have expected, varying from bog covered land to soft sand. Tamara said, "The scenery was absolutely amazing! We are all looking forward to continuing our trek!"

Check it all out - including the live tracker, the third educational module, and more - on http://www.impossible2possible.com/world/.

Baffin Island i2P Report 2

2009-09-02T18:31:00.004-06:00

Heather here again reporting on the i2P Baffin Island expedition.

Yesterday the team made it to the village of Qikiqtarjuaq (Qik) on Baffin Island, where they camped last night. Ray posted this photo showing The North Face Dome 8 tent that they used in Qik, and will use again on the other side of Akshayuk Pass in Pangnirtung. Fortunately, they'll be carrying much smaller tents during the trek. Notice Daemon, the dog trained to chase away any errant polar bears, in the foreground.

Today the team repacked their gear and should have completed the first leg of their trek across the pass. The Youth Ambassadors will be posting blogs tonight, provided they have satellite reception. Keep watching at http://www.impossible2possible.com/world/ where you can now review the second educational module.

Baffin Island i2P Report 1

2009-09-01T21:12:00.003-06:00

Heather here, reporting for Marshall Ulrich who is on the impossible2Possible (i2P) Baffin Island expedition with Ray Zahab, the youth ambassadors, and the rest of the team. Go to the expedition Web site to follow along http://www.impossible2possible.com/world/. The first blogs have been posted, and you can review Module 1 of the educational program.

The group left Ottawa this morning for Iqaluit. Ray reports that the flight went well saying, "As we descended over Nunavut the rugged landscape came into view. It looked spectacular!" Marshall called from Iqaluit where they had a bit more time than originally planned, which they put to good use touring the town. This evening Marshall called again as they were boarding a flight straight to Qikiqtarjuaq (Qik), where they should be resting well at their camp. Tomorrow the real journey begins.

The i2P group will be following the Akshayuk Pass across Baffin Island’s Cumberland Peninsula. The expedition starts in the remote Inuit community of Qik and will finish in Pangnirtung on the southern coast of the Cumberland Peninsula. Marshall was very excited to actually be on the way!

Be sure to follow along here and on the i2P site.

Tips: sick stomach

2009-08-28T15:55:00.002-06:00

I'm often asked how to avoid a sick stomach during ultraruns and adventure races. Here are some thoughts.

I don’t know of anything that will magically eliminate that “sick stomach feeling” when you're out there pushing your limits. But, people often get nauseous because most of your blood is being sent to hard-working muscles, with very little sent to the stomach to aid with digestion. Adequate hydration and electrolyte (including salt - I always use Sustain tablets. You can order them on-line from Zee Medical.) intake will help to eliminate hydration issues that contribute to the problem. Digestive aids, like Pepto-Bismol, can coat the stomach, but are unlikely to help as it’s doubtful that acid is the cause of your sick stomach.

The best cure is prevention. Eat a good, high carbohydrate meal at least 2 hours prior to your race so you have calories to burn early on. Eat small amounts of food – often – as you race so you don’t go low on blood sugar. If you experience early signs of nausea, that’s the time to eat and drink, despite not wanting to. Use foods that are high in calories—simple sugar works well for me, like candy (especially chocolate). A liquid diet, if available, is easier to digest and will give you needed calories, keep your blood glucose level stable, and help with hydration. My favorites are Muscle Milk (vanilla or chocolate powder, mixed with whole milk) or Ensure. Most importantly remember to drink, drink, drink… and replace electrolytes!

Sometimes, despite all that we do to try to prevent it, we will throw-up during an event. As my wife says, "Yes... it's a 'glamorous' sport." If you do get sick, back off some and drink plain water for awhile. Be sure to take electrolyte tablets as soon as you can tolerate them. Then, slowly add in bland food, like crackers. Your body will recover with time and the right care.

Even if you feel sick, or even actually throw up, stick with it. You can put your dreams in action, and discover what you're made of... it's more than you think!

Note: I am not sponsored by Sustain, Zee Medical, Muscle Milk, or Ensure; nor do I gain financially if you find that these products work for you, and you decide to make a purchase. I recommend these products because I've found that they work incredibly well for me, and may for you too!

Weekly Friday Training and Motivation Tips

2009-08-26T12:29:00.003-06:00

Starting this Friday check my blog for weekly training and motivation tips.

Spots for the Dreams in Action/impossible2Possible running camp with Ray Zahab in Death Valley Oct 14-18, 2009 are going fast.

To SIGN UP TODAY go to http://www.marshallulrich.com/trainer.htm... and a save 10 percent.

At the DNA/i2P camp you'll not only learn from me and Ray, but also:

Bart Yasso, Author, My Life On The Run - and Chief Running Officer for Runner's World

Danny Dreyer, Author, ChiRunning who will be giving a half day (plus) seminar on ChiRunning

Andrew Skurka, 2007 National Geo's Adventurer of the year

Also meet the "First Lady of Badwater" - and the "Blister Queen" - Denise Jones who will give a seminar on foot care.

This is going to be a FANTASTIC camp for any and all runners. What you think is impossible... truly is possible.

Join us!

Discover what you're made of... it's more than you think!!

Special Guests at the DNA Running Camp Oct 14-18, Death Valley

2009-08-04T15:28:00.002-06:00

Marshall Ulrich (DNA) and Ray Zahab (i2P) are thrilled to announce the following special guests at their Running Camp Oct 14-18 in Death Valley National Park.

Super Star Guests:

Bart Yasso, Author, My Life On The Run

Danny Dreyer, Author, Chi Running

Andrew Skurka, 2007 National Geo's Adventurer of the Year

Learn from the best, including your hosts:

Marshall Ulrich, 3,063 mile Running America

Ray Zahab, 4,500 mile Running the Sahara

All runners - all abilities - welcome!!!

Bonneville Speed Week Aug 7-12 - Griffin and Ulrich

2009-08-03T09:12:00.003-06:00

This coming weekend I'll be heading out the Bonneville salt flats near Wendover, UT to again help my friend Dr. Murray Griffin in his attempt to break a land speed record in his class of motorcycle. Murray will have to reach an average speed of 215 mph over two attempts in order to beat the current record. He'll be riding his modified 2003 nitrous-injected Suzuki Hayabusa motorcycle.

Check out a video from last year at http://www.youtube.com/watch?v=32lSQTpZkPU

Murry is a sports psychologist at the University of Essex in England. An experienced motorcyclist, Murray (I have a hard time calling him Dr Griffin!) has competed on motorcycles for over ten years and has reached speeds of over 200 mph several times. When I ask him what it feels like to go over 200 mph he quips, "The word you're looking for is: windy."

I first met Murray at the Badwater Ultramarathon in Death Valley in 2002 when he and a team came to study me - both physically and psychologically. Since then, Murray has returned to Death Valley to crew me at Badwater another six times. It is my honor and pleasure to support Murray once again at Bonneville. Wish him luck and, of course, safety!

Dreams in Action Running Camp Oct 14-18, 2009

2009-07-31T11:21:00.013-06:00

Dreams Dreams in Action
Running Camp '09

Discover what You're made of!

Marshall Ulrich and Ray Zahab (impossible2Possible i2P) are pleased to announce their Dreams in Action (DNA) running camp in beatiful Death Valley, CA October 14-18, 2009.

To sign up, go to http://www.marshallulrich.com/trainer.htm

During the five-day camp you will learn that you
are made out of the same stuff as Marshall and Ray.
You will learn how to improve your running for all kinds of
races, including road, desert, stage, and trail races!

Who Should Attend
Do you answer ‘yes’ to one or more of these questions:

Do you want to run your first 5K, 10K, half-marathon or marathon?
Do you want to bridge the gap…and go from the 26.2-mile marathon distance to run your first ultra marathon?
Have you run an ultra marathon, but want to learn to run smarter and stronger?
Do you want to learn more about running stage races?

Then, this camp is for you! We welcome all runners, whether you have just started running or if you are an experienced ultra runner, this camp will teach you what you need to know! So, sign up today.

Come to the camp
and learn more about YOU!

www.marshallulrich.com

www.rayzahab.com

Rules are meant to be broken?

2009-07-19T14:50:00.022-06:00

Hi all - Heather Ulrich here, Marshall's wife. I wanted to share a few thoughts about Badwater and other things. And, I want to hear YOUR thoughts!

This year I went out to Death Valley to crew Marshall for the seventh time at the Badwater Ultramarathon. That is to say, it was my seventh time crewing for him at Badwater: Marshall had done the race 15 times before, and crossed the Valley 21 times. I've also crewed Marshall, and Team Stray Dogs, for seven days during the 2003 Primal Quest adventure race near Lake Tahoe, CA; a few times at the Leadville Trail 100, where we met (yes, that race holds a special place in my heart); and during numerous long training runs. Oh.. and for over 52 days when he ran across America last fall. One of the things that I've learned about crewing is:

never tell your runner to quit

Right? All of you that have supported your spouse, friends, or family during any ultrarun or event know about this rule, right? If your runner is going to quit a race or event, it has to be their decision, not yours. You have to keep your mouth shut! If you even hint that they should quit, getting that ever-feared DNF (did not finish), they may just come back to you later very angry that you "made" them quit!

During the course of any long race, especially an ultra of 100 miles or more, there will probably be times when your runner "says" that they want to quit. They might even say things like, "it just doesn't make sense for me continue, does it?" - looking for an excuse to quit, or asking for your permission for them to quit. You have to listen with a sympathetic ear, try to smile, and tell them that they're doing great. If you can, you change the subject. Get them to think about something other than how tired they are, or how much that blister hurts, or how painful their quads are during a downhill that seems endless.

So, that's the rule. You keep your mouth shut. You never tell your runner to quit. Right?

Wrong. I broke that rule this year at Badwater, and am confident that I made the right decision.

Here's why.

During Running America from September 13 through November 4, 2008 Marshall got plantar fasciitis on his right foot in Utah and had to run close to 2,500 miles with that injury. Then, in Colorado he was diagnosed with a lateral tear in tendon on the outside of the same (right) foot, as well as lots of micro- tears, muscle strain, and tendonitis - so he ran almost 2,000 miles with that additional injury.

Other challenges he faced while running an average of over 58 miles per day, every day, for more than 52 days (that's two marathons, plus a 10K, every day! or the equivalent of 117 marathons in less than 53 days) included severe knee, ankle, and Achilles problems; a slight dislocation to his left tibia (which was fixed/put back in place); and an infection, requiring antibiotics, from one of very few blisters he had during the run.

Horrific sleep deprivation and loneliness following that white line along the breakdown lane for 3,063 miles mostly by himself wreaked havoc on his heart, soul, and spirit.

Watching someone you love suffer that much, for that long - at their own hand (or feet) - is the most difficult thing I've ever done.

For the past eight months I've watched as Marshall has begun his recovery from Running America. The most obvious physical damage is to his right foot. Running literally thousands of miles on plantar fasciitis and with a tendon tear took a severe toll on his now 58-year-old foot. A golf-ball sized knot of scar tissue and numbness (although not as severe) continue to plague him. I knew in my heart of hearts, and in my not-so clear head (sleep deprivation affected me, too) that his foot was not ready to complete Badwater. But I couldn't, and wouldn't, tell him so.

Now, don't get me wrong. I know that Marshall could have finished Badwater this year. But, at what cost? It was only during the month before Badwater that he was even able (physically, and in part mentally and emotionally) to run more than a couple of miles. True recovery was just beginning.

On July 13, 2009 Marshall went to the Badwater starting line. I didn't go to the start. I admit it: I couldn't. So, I left Marshall in the capable hands of Murray Griffin and Dr. Bob Haugh. I was scheduled to start crewing at mile 42, when he arrived at Stovepipe Wells. But, I couldn't wait. At about 5:30 dear friend Kari Marchant agreed to drive me out to check on Marshall. When we found him, I got out and, as I started to walk towards him, noticed that he was walking... in Crocs. I wanted to scream right then and there, "What the H@## are you doing!" I knew that if Crocs were the only shoes he could tolerate, that his foot was really hurting. Flashbacks to Running America... and not pretty ones.

I bit my tongue. For awhile. I walked with Marshall as he told me about how s foot hurt and pain was radiating up parts of his leg. I listened with a sympathetic ear, trying to smile. But, I couldn't tell him he was doing great. I couldn't change the subject. He went on about the very good reasons to keep going: fundraising for the women and kids, his commitment to the race and his crew. He also talked about good reasons to stop: being able to do the Baffin Island expedition with Ray in September, not setting back his recovery, and... the fact that he had nothing to prove. "I got what I wanted" by completing Running America, he said. "It was the last thing on my 'must do' tick list." Then, he started to tell me again about pain radiating up his leg and... I said it. I had to say it.

"You need to stop."

I have never, ever said that to him before. Not during any event (even if I wanted to scream it with every fiber of my being!). But, this time, the words came out of my mouth. His foot was not recovered, and continuing on (again, I know he could have finished... I have absolutely no doubt in my mind) would only set him back. It might be many more months before his foot healed... or worse.

"You have to stop."

He listened - AFTER asking Murray and Dr. Bob if it was okay with them.

I broke the rule, and I'm glad I did. Running America may have been the last thing on the 'tick list' but it's definitely not the last amazing thing Marshall will do. He needs his foot in order to continue putting his dreams in action, and to help YOU put your dreams in action. Discover what you're made of... it's more than you think!

So... maybe there really aren't steadfast "rules" for crewing an ultra or extreme event. Very stringent guidelines, maybe, that should almost always be followed. But, not rules.

What do YOU think?

If you haven't yet, please consider making a check out to the "Religious Teachers Filippini, Mission Fund." Send your donation to:

Religious Teachers Filippini Mission Fund
Reference: Marshall Ulrich
455 Western Avenue
Morristown, NJ 07960

You CAN help to save the world, one woman, one child, at a time.

Badwater update - please donate to the women and kids

2009-07-14T20:39:00.005-06:00

Thanks to all of you who have been following along regarding Badwater. I'm fine, but my foot injuries from Running America flared up and it just didn't make sense to push my luck and set back my recovery by months... or longer.

I started from the Badwater basin at 10 am on Monday, July 13 and made it several miles past Furnace Creek with wonderful crewing by Dr. Bob Haugh and Murray Griffin. At about 5:30 my wife Heather came out to find me walking in my Crocs - the only shoes that were tolerable for me to wear at the time. She was able to talk some sense into me and I agreed that continuing on would do additional damage to my injured (and not recovered) right foot. The plantar fasciitis and damaged tendon on the outside of my foot were painful, with some pain radiating up my Achilles and the outside of my shin. Continuing the additional miles on the Badwater course and up Mount Whitney would certainly make things worse and, at best, delay my recovery. I wasn't willing to take that chance, especially with other things coming up where I will be a part of team; namely the Baffin Island expedition with my friend Ray Zahab as a part of his impossible to Possible (i2P) project focused on educating kids about global warming. So, while it was a horribly difficult decision to make - especially given my commitment to my own fundraising for the Religious Teachers Filippini and the sacrifices of my crew - I decided to stop.

The rest of the day and last evening I spent finding and supporting my friends. Today, I drove the rest of the course, passing out food, drinks, ice, and support and encouragment along the way. We're staying in Lone Pine tonight to continue supporting and cheering on all of the amazing efforts by other here at Badwater. Seeing the race from this perspective is certianly different, but interesting and wonderful. Whatever we can do to help OTHERS in life is the real reward.

Please don't let my decision to stop here at Badwater stop YOU from making a donation to the Sisters!!! The work that they do truly is amazing, and does empower the women and kids to take control of their lives. PLEASE send a donation today to:

Religious Teachers Filippini Mission Fund
Reference: Marshall Ulrich
455 Western Avenue
Morristown, NJ 07960

Thank you all for support of the real work and peace and justice, your interest in Badwater, and your kind messages of support. Remember to put YOUR dreams in action! Discover what YOU'RE made of... it's a lot more than you think.

With thanks,
Marshall