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JULY AUGUST 2017 IN THIS ISSUE - COACHES CORNER 100-MILE RACES ARE ATTRACTING ATHLETES - RUN WITH YOUR DOG KNOW YOUR DOG S STRESS SIGNALS IN THE SUMMER HEAT - ALWAYS INJURED WHEN TO MOVE ON FROM SPEED WORK - RACE REPORT 250KM MAUNA TO MAUNA ULTRAMARATHON - B-FITNATION - GEAR REVIEWS CARRIE O BRYAN RUNS HER LIFE EDITOR S LETTER ES&F HAPPY SUMMER As usual I am extremely thrilled with this issue of Endurance Sports & Fitness Magazine his late 30s. What appealed to him about adventure racing was the variety of sports running cycling and repelling. When he moved back to the United States Boag became a competitive triathlete now he is focused on building endurance and completing mentally tough races like the Double Anvil (double Ironman-distance triathlon) in Tampa Fla. in March 2017. company called B-Fit Nation. His mission is to teach his clients about adopting and maintaining a fit lifestyle through endurance running and competition. Regular contributor Gary Dudney covers endurance running in the Coaches Corner and Liz Greenlaw our nutritionist relates the benefits of blueberries. And finally don t miss my commentary on summer running best practices with your dog My dog Jesse and I hit the roads and trails often she s a dream dog to run with. But even she is prone to heat exhaustion as I discovered recently. I hope this article will remind us all to be more keenly aware and recognize the signs of stress animals display when they are pushed to their limit. Remember summer goes fast -- so grab a bowl of blueberries find a sunny spot (or a shady tree) and take a moment to rejuvenate with ES&F NOTE Two of our featured athletes are Anvil athletes. This means that they compete in the Anvil racing series either the Tampa Double Anvil the Oregon Double Anvil or the Lake Anna Va. Double Triple or Quintuple Anvil. Carrie O Bryan and Simon Boag completed the March 2017 Double Anvil in Tampa. O Bryan is looking forward to the Triple Anvil in Lake Anna this fall. Boag used the opportunity of the Double Anvil in March to raise money for the benefit of Detroit Cristo Rey High School. A Double Anvil is a 4.8-mile swim 224mile bike and 52.4-mile run for a total of 281.2 miles. We also feature Inside we have some Project Athena s really wonderful Project Athena is an organization Wendy Cohen stories that we hope who completed that supports women who ve you ll find impactful. the Grand Canyon overcome a hardship such as First up let s talk Rim2Rim Challenge. cancer severe injury or abuse about Carrie O Bryan Cohen is an ardent and who want to embrace a who s on our cover tough challenge such as travers- supporter of Project this issue. When I Athena she raises ing the Grand Canyon. Athletes interview athletes are fully trained and supported money and joins the I have them fill out expeditions which as part of the program. Visit a questionnaire in to learn provide her a chalO Bryan s case I lenge as well as a more. knew I needed to personal reward. contact her to delve deeper. O Bryan had been ex-communiAlso don t miss contributing writer Payge cated from her church for running she McMahon s article she provided a rivetwas also a single mom of 8 who coming and thorough account of her boyfriend pleted the Tampa Double Anvil (two times Ralph Griggers Mauna to Mauna (M2M) Ironman distance). 250 km stage race in Hawaii. Griggers a Wouldn t you want to know more after reading that I set up a call with O Bryan to get the details and I was glad I did. Her story is both inspiring and heartbreaking. She and I were both in tears during her interview I could not believe how amazing this woman is and what she has overcome in life. Whew I also scheduled a call with Simon Boag after reading his questionnaire. Boag hated marathons but found that long-distance running helped his Attention Deficit Disorder. After college he took an 18-year hiatus from running and discovered adventure racing while living in Argentina in police officer from Tenessee has come a long way from when I first met him in March 2015 then he was a spectator cheering and supporting McMahon in her first 50-miler at Badwater Cape Fear. Griggers is now an adventure racer endurance athlete himself and McMahon did a bang-up job not only writing the story but taking epic photos too. We at ES&F are excited to introduce a few athletes who are new to us like Mike Cornelison age 67 a competitive marathoner and endurance athlete who has a background in the behavioral sciences. Cornelison started a coaching ENDURANCE SPORTS & FITNESS MAGAZINE JULY AUGUST 2017 3 TABLE OF CONTENTS EDITOR S LETTER 3 HAPPY SUMMER By Alix Shutello This issue is jam-packed (again) with amazing athletes who do amazing things for themselves and others. Take the time to read each story. Our features cover two amazing athletes Carrie O Bryan and Ralph Griggers. CARRIE O BRYAN. PHOTO CREDIT CHRIS BARNES FEATURES 16 Carrie O Bryan Runs Her Life By Alix Shutello Carrie O Bryan mother of 8 left the Mennonite church divorced and in the process began an illustrious endurance racing career. This year she ll compete in her second Anvil triathlon. 20 The 250 KM Mauna-to-Mauna Ultra Marathon By Payge McMahon McMahon covers Ralph Griggers who competes in his first supported endurance race in Hawaii. ATHLETE PROFILES 26 Running with Bipolar Disorder By Annie Powell Annie Powell discovered she had bipolar disorder and needed to reorient her life to continue her passion for endurance racing and fitness. 28 Want to Go Far in Life Then Run Far By Alix Shutello Mike Cornelison leveraged his endurance experience to launch B-FitNation and orgainzations which helps athletes improve performance by changing their mindset IN FIRST PERSON 30 Why I Love Endurance Racing By Simon Boag Simon Boag hated running until he discovered adventure racing. Then his world changed. ANNIE POWELL. PHOTO CREDIT JENNIFER HEFFNER PHOTOGRAPHY JENNIFERHEFFNER.COM NUTRITION 8 Summer s Bounty Health Benefits of Blueberries By Liz Greenlaw Head to your local farmer s market and snatch up blue berries they are antioxidantrich snacks your whole family can enjoy. COACHES CORNER 10 The State of 100-Mile Footraces The Trend is Up By Gary Dudney Endurance races like the Western States 100 are gaining popularity as athletes find it s easier to go long than go fast. RUNNING FOR A CAUSE 12 Wendy Cohen Lessons Learned By a Goddess By Alix Shutello Wendy Cohen supports and races with the Project Athena Foundation -- and has learned some important lessons on her path to becoming a Goddess . SUBSCRIBE ENDURANCE RACING MAGAZINE AT ENDURANCESPORTSANDFINTESS.COM http http Twitter AlixShutello EndurRacingMag Twitter AlixShutello EndurSportsFit Pinterest http enduranceracing boards ENDURANCE SPORTS & FITNESS MAGAZINE STAFF - Alix Shutello CEO & Publisher - Courtney Cornelius Copyeditor - Christiana Ferrar Graphic Designer - Michael Choi Ad Design THANK YOU TO OUR ADVERTISERS MAGAZINE Endurance Sports and Fitness Magazine is a digital publication written for busy endurance athletes. Whether you are looking to read the latest race reviews learn about new products and trends or read great athlete stories and book reviews this magazine is for you. Visit and subscribe today for only 20 TABLE OF CONTENTS PRODUCT REVIEWS 32 Gear Reviews By Payge McMahon If you are looking for top-of-the-line endurance gear check out four new products 1. Spark II Sleeping Bay by Sea-to-Summit 2. Ultimate Direction Faskpack 20L 3. Popticals Popstare Polarized Sunglasses 4. WindPouch GO Infllatable Hammock COMMENTARY 34 Keep Your Dog Safe in the Summer Heat By Alix Shutello I run with my dog Jesse quite a bit but in the summer I need to monitor her for heat exhaustion. We forget that our dogs run on the hot pavement and that can lead to heat exhaustion and other health complications CONTRIBUTORS ES&F is made possible by the contributions from athletes and seasoned writers who bring their unique ideas expertise and perspectives to the magazine. Our regular contributors include Gary Dudney Endurance Runner and Author Coaches Corner Richard D Ambrosio Contributor Features Liz Greenlaw Contributor Nutrition Vanessa Spiller Contributor Project Athena Payge McMahon Adventure Athlete for Features and Athlete Profiles Simon Boag Endurance Athlete In First Person COVER PHOTO CREDIT CHRIS BARNES ENDURANCE SPORTS & FITNESS MAGAZINE http Twitter AlixShutello EndurSportsFit STAFF - Alix Shutello CEO & Publisher - Courtney Cornelius Executive Editor - Christiana Ferrar Graphic Designer - Michael Choi Ad and Graphic Design TAKE BACK THE NIGHT & BE SEEN WITH BRILLIANT REFLECTIVE STRIPS Brilliant Reflective Strips are colorized DIY reflective strips made from 3MTM ScotchliteTM Reflective Material. Make all of your gear and apparel reflective 3M and Scotchlite are trademarks of 3M used under license in Canada Shop Now At NUTRITION Summer s Bounty Health Benefits of Blueberries By Liz Greenlaw The midsummer months of July and August bring a plethora of healthy juicy berries to the table. They are easily found at local farmer s markets and in grocery store aisles this time of year when they are ripest and in season (and at their lowest price too ). My advice to all clients is to consume plenty of produce rich in antioxidants like blackberries blueberries strawberries cranberries raspberries and even some less-popular ones like huckleberries gooseberries and salmonberries. Antioxidants are important because they protect our bodies from damage by free radicals (unstable molecules that can damage cellular structures and contribute to aging and to diseases like cancer). For endurance athletes in particular my top recommendation is to get a daily dose of blueberries onto their plates. Of all the commonly consumed fruits and vegetables blueberries are believed to contain one of the highest antioxidant capacities. The main antioxidant compounds in blueberries belong to a large family of polyphenols called flavonoids and one group of flavonoids that are specifically linked to positive health effects are called anthocyanins. These have been shown to directly increase the amount and activity levels of antioxidants in the body which are beneficial for athletes who constantly push their bodies and create free radical damage on a daily basis. As we all know strenuous exercise leads to micro-tears in the muscles which results in soreness and fatigue. Part of this process is driven by localized inflammation and oxidative stress in the muscle tissue. But promising new studies with athletes are showing that blueberries play a role in reducing the damage that occurs at the molecular level minimizing soreness and ultimately accelerating 8 muscle recovery and boosting overall performance. Comprised of about 85% water blueberries pack a potent punch of hydration with each bite which is a big plus for all the heavy sweat sessions that come with the summer season. This small but mighty fruit is a powerful source of both vitamin K and manganese. Vitamin K plays a key role in building strong bones and is protective of a healthy heart while manganese helps the body form connective tissue and bones and plays a role in fat and carbohydrate metabolism calcium absorption and blood sugar regulation. Manganese is also necessary for normal brain and nerve function. If you re an athlete who is also watching your weight these little fruits are a great choice they re very nutrient-dense meaning they pack in a lot of nutrition for a small number of calories. They are also relatively low in sugar compared to other fruits and they have a high fiber content which helps to keep your blood sugar and insulin levels steady. With balanced blood sugar and insulin those looking to lose or maintain their weight can avoid mindless snacking and cravings because they will have an enhanced ability to stay satiated between meals. New research studies are showing that blueberry consumption is connected with enhanced cognition and has other brainboosting benefits. The flavonoids present in blueberries have been linked to improved mental performance and show promise of helping to reduce stress of our neu- rons. This is important since endurance endeavors require a large amount of sustained mental energy and focus. Want to know an extra bonus of berries It s important to note that as endurance athletes we re exposed to more hours of intense direct sunlight during our summer training due to the longer periods of daylight. While this could be damaging to our bodies the good news is that the antioxidants you get from berries can help to offset much of the free radical damage you might get from excess sun exposure. Thankfully blueberries can be easily incorporated into your daily meal plans. You can throw a few handfuls into a smoothie or yogurt bowl or use them as a topping for oatmeal or (healthy) granola or pancakes. Of course they can also simply be eaten by the handful as a snack accompanied by a serving or two of raw nuts or seeds. With so many physical and mental benefits from the muscles to the heart to an athlete s cognitive state of mind making blueberries a part of your diet this summer should be a no-brainer ENDURANCE SPORTS & FITNESS MAGAZINE JULY AUGUST 2017 ENDURANCE SPORTS & FITNESS MAGAZINE JULY AUGUST 2017 9 ERM COACHES CORNER The State of 100-Mile Foot Races - The Trend Is Up By Gary Dudney author of The Tao of Running Three hundred sixty-nine runners are scheduled to start the Western States 100 Mile Endurance Run this year on June 24 in Squaw Valley Ca. Amazingly this is the 44th year for this event which is considered the world s oldest 100mile trail race. In fact a couple thousand other runners would have liked to be there but the field is restricted by the U.S. Forest Service to about 370 runners each year. The result over the years has been an ever-more competitive lottery system to choose who gets to experience this iconic race through the Sierra Nevada mountains and who mopes around the house wishing they were there. Western States continues to thrive and a Western States belt buckle remains probably the most sought-after prize in ultrarunning...but what about 100-mile trail running in general What is the trend in this rarified area of endurance sports In a word the trend is up. In the early years of 100-mile trail running during the 80 s and 90 s a handful of races sprang up among the oldest being Old Dominion in Virginia (1979) Wasatch Front in Utah (1980) Leadville in Colorado (1983) Angeles Crest in California (1986) and the Vermont 100 (1989). The list grew to about 10 or 15 different races annually but then pretty much stalled out up until the year 2000. The possibilities for racing 100 miles in terms of both date and place stayed fairly limited and the number of runners remained small. The next decade (2000-09) though saw a doubling of the number of sanctioned well-organized 100-mile races being offered across the country and this increase was followed by a virtual explosion of growth since 2010 resulting in more than 160 races being offered across the USA and Canada and spread over the calendar so that runners now have a wealth of choices for when and where they want to race. In 2016 there were about 7 000 finishes across the 160 races. There was a time when finishing a marathon seemed like an extreme challenge that only a few elite crazies could even hope to accomplish. But people discovered that average runners who followed a well-established plan of increasingly long PHOTOS PROVIDED BY GARY DUDNEY 10 ENDURANCE SPORTS & FITNESS MAGAZINE JULY AUGUST 2017 In a word the trend is up. In the early years of 100-mile trail running during the 80 s and 90 s a handful of races sprang up among the oldest being Old Dominion in Virginia (1979) Wasatch Front in Utah (1980) Leadville in Colorado (1983) Angeles Crest in California (1986) and the Vermont 100 (1989). The Pigtails Challenge in Washington was once almost alone in offering not only the 100-mile distance but also having 150- and 200-mile options. In the past few years several other races have adopted the Pigtails model and are keeping their courses open long enough to accommodate distances beyond 100 miles. training runs could conquer the distance and reap the enormous satisfaction that resulted. Hundreds of thousands now successfully run marathons every year. Likewise with the 100-mile trail run what once seemed beyond the reach of all but a few now seems like a reasonable goal for any serious long-distance trail runner who has mastered the eating and drinking required by such events has developed a tough mental attitude and has put in a requisite number of long run training miles. That many runners feel they have the 100-mile distance well in hand and that it has become a more routine distance is evidenced by another emerging trend in endurance running. The Pigtails Challenge in Washington was once almost alone in offering not only the 100-mile distance but also having 150- and 200-mile options. In the past few years several other races have adopted the Pigtails model and are keeping their courses open long enough to accommodate distances beyond 100 miles. One thing worth noting about 100-mile trail runs is that no two are exactly alike. They vary widely in terrain and difficulty. Prairie Spirit is a straight virtually flat race run on a rails-to-trails path in eastern Kansas. The area has its own unique beauty and character and the uniformity of the race is a challenge in itself. But just compare that experience with for example Hardrock in the mountains of southwest Colorado where runners scramble over 14 000-foot peaks on rough rugged trails and have to negotiate 66 100 feet of elevation change before they reach the finish. Races also vary according to cutoff times. At Prairie Spirit runners have 30 hours to finish while at Hardrock they can take up to 48 hours before timing out. Courses can be out-and-back as in Kansas or one big loop such as at Hardrock. Courses can also be point to point stretching 100 miles without ever looping back or they can be run over multiple loops of varying lengths a course can for example even be the same 5-mile loop repeated 20 times. Summer races can involve hours of running in intense heat and winter races can be run in snow at frigid temperatures. The reasons for the increasing popularity of 100-mile trail runs are many. The fact that each race is a unique and spectacular event is appealing to anyone looking for fresh adventures. Most races are located in fabulous environments like national parks so just visiting those places is enticing. The variety of courses and the different challenges they represent mean runners can pick races that best suit them. And probably most importantly more and more runners are discovering that the 100mile distance is within their abilities and so they are out seeking what for most people would surely be considered a bucket list-sized achievement a 100-mile finish. ENDURANCE SPORTS & FITNESS MAGAZINE JULY AUGUST 2017 11 RUNNING FOR A CAUSE Wendy Cohen Lessons Learned by a Goddess By Alix J. Shutello in San Diego. As a construction executive Cohen works to improve communities through the creation of new hospitals community centers parks libraries fire stations and other public facilities. As an athlete and citizen she works to improve communities through her support of the Project Athena Foundation. Cohen was drawn to the Foundation by their charitable work and by the Athenas women who overcome extreme sickness or injury who were making their comeback. It took a few years before I actually submitted my application to become a Goddess and little did I know that it would be a lifechanging decision she said. Cohen participated in her first Project Athena event a 15k trail run in San Diego. I didn t know much about Project Athena at the time and continued to do research after the event. It was short time later that I saw that they had a Grand Canyon event and knew I had to do it she explained. I find great value in pushing myself beyond my own physical and mental limits. I like the process the adventure and the excitement that comes with trying something new and the journey it takes you on. Wendy Cohen 43 was born and raised A LIFE-CHANGING LESSON During her first Grand Canyon Rim to Rim to Rim experience temperatures soared to way over 100 degrees. Cohen became violently sick at the bottom of the Canyon. I say the bottom because there was still 14-plus miles to go and about 5 000 feet of climbing to get out she recalled. She was in bad shape very hot that moment Cohen says her world changed forever. I learned what it meant to receive help and to be humble in accepting it. I realized that the only way I would get out of the Canyon would be to accept the help I was given follow careful directions and set aside my ego. Cohen spent over 6 hours on a tow rope being pulled out of the Grand Canyon. There was no time to be ashamed or humiliated. It was hard work accepting help and following the lead of someone who could help me she said. It was a long and grueling experience she repeatedly threw up and wanted to sit down every few steps. Reflecting about this incident Cohen said she tried the best she could to stay positive. Ultimately I made it out of the Canyon thanks to guidance from the Reaper who kept me focused on taking one step at a time. Maybe the reason I stayed positive throughout this experience was that I knew somewhere deep down that this was the very experience that I showed up for. Maybe I knew that my life was changing in that exact moment. CONQUERING MENTAL CHALLENGES AND THE CANYON You don t really know whether you have the mental toughness until you test it right So almost immediately after my first experience in the Grand Canyon I Continued on Page 14 and very sick. I just wanted to lie down and be left there. The experienced Project Athena Crew stepped to offer Cohen a hand and from 12 ENDURANCE SPORTS & FITNESS MAGAZINE JULY AUGUST 2017 ENDURANCE SPORTS & FITNESS MAGAZINE JULY AUGUST 2017 13 RUNNING FOR A CAUSE Continued from Page 12 decided to sign up for the following year s trip Cohen said. She spent almost an entire year training for the Grand Canyon Rim to Rim to Rim trek. Going in the second time I knew what to expect and I knew it would be tough. During this second attempt Cohen found herself at the bottom of the Canyon again and like her first experience she was feeling ill. Was it nerves or the plum that I ate she wondered. Either way Cohen reported that she freaked out worrying that this was going to be a repeat of the previous year. It was then that her coach Amanda got in her face and said Get your shit together I promptly puked and on we went to cross that canyon both ways she exclaimed. In 2016 Cohen proudly crossed the Grand Canyon twice in the course of two days. You can train your body and be completely prepared but the thing that gets you over the finish line is your head. Admittedly Cohen talks to herself quite a bit to keep present in the moment during tough training or endurance events. It s necessary to keep the evil thoughts out of your mind that are always lurking. Now the phrase Get your shit together is something I use quite often and it seems to work TRAINING IS LEARNED BY EXPERIENCE Cohen professed that she s not a natural athlete and learning how to train has been important. Additionally she said I have discovered that this process of training for something that seems beyond my capability is a great way to learn about myself and my strengths. Cohen trains either on the trails just a short distance from her home or pounding away the miles on the treadmill in her garage. I definitely prefer the trails but I ve learned to make peace with my treadmill and the interior of my garage Although training can be difficult Cohen can focus and train hard which she noted is not something everyone can or will do. For Cohen a training coach helps to keep her focused and honest and she s found it essential to have someone to listen someone to hear the ups and downs and be supportive throughout the process. Each of my past physical challenges came with little to no previous experience in the particular sport. So it was always a learning experience for me which I love. That being said I always let too many years pass between these challenges. During that in between time my weight would creep up and I would lose my fitness. This past year I decided I cannot let that happen again. It is clear to me that keeping several events and goals on the calendar is important to push me to train and maintain my physical agility and mental toughness. One of Cohen s personal struggles is with nutrition. Fueling she mentioned is difficult to manage as is battling an unsettled stomach. I am learning to live with it and manage it the best I can. However I do know one thing that works well to ease an upset stomach wintergreen Life Savers It s necessary to keep the evil thoughts out of your mind that are always lurking. Now the phrase Get your shit together is something I use quite often and it seems to work energy in the final miles). Practicing things in training is very helpful for me it gets things into my routine so they become easier to incorporate during a race. Finding a family work training balance is an ongoing effort for Cohen who doesn t think she s perfected it. She said she s given up on seeking balanced and focused instead on finding adventures to challenge myself. I have a stressful and at times all-consuming career which would easily take up all the hours in the day if I let it. I ve found that having a training plan keeps me motivated to train she explained. Plus training is my stress relief I find that a stressful day makes me want to train more. MORE LESSONS TO COME Cohen now describes herself as a trail runner and hiker who enjoys putting in long miles describing both sports as her new obsession and challenge. She s preparing for her next adventures and has a calendar of events lined up. Cohen also has her goals set high literally Cohen and her husband are travelling to Africa in August 2017 to climb Mount Kilimanjaro. A seasoned Goddess Cohen knows the lessons she s learned through her participation in the Foundation events will help her achieve these lofty goals. If I fail the first time I ll just get my shit together and try it again I have discovered that this process of training for something that seems beyond my capability is a great way to learn about myself and my strengths. 14 Cohen has learned to use her past race experience and training experience to remind herself to eat and drink. I recently completed a 17k trail race and knew the key to my success was proper fueling. I had practiced fueling since my last race (when I ran out of all my ENDURANCE SPORTS & FITNESS MAGAZINE JULY AUGUST 2017 FOR THOSE WHO DARE ABC 2 is BOLD. They act with urgency and embrace risk in order to speed new treatments for patients like me -- BethAnn Telford extreme athlete and 10-year brain cancer survivor Brain Cancer Breakthroughs ENDURANCE SPORTS & FITNESS MAGAZINE JULY AUGUST 2017 15 FEATURE Carrie O Bryan Runs Her Life WE SOMETIMES NEED TO MAKE REALLY TOUGH CHOICES AND LIVE BY THEM AND IN THE END WE ARE OFTEN BETTER OFF BY ALIX J. SHUTELLO PHOTOS COURTESY OF CHRIS BARNES Carrie O Bryan s life was about devotion to her religion and her family. After marrying at age 17 and having 8 kids she took up running to lose weight but her casual attire was not acceptable to the strict dress code of the Mennonite community in which she lived. Running led to her family s ex-communication from the strict lifestyle of the Mennonite Church and the O Bryan family moved away from their community. Over the years O Bryan made a name for herself as a triathlete but in 2013 when she began the painful separation from her husband of 22 years she needed time to heal. Now after a three-year hiatus from competition O Bryan replete with a new boyfriend and new training regimen completed the Tampa Double Anvil in March 2017. She is looking to complete her first Triple Anvil at Lake Anna Va. this fall. with long tights things changed. The church leadership wouldn t approve it she would look too different. O Bryan 39 was born in Saginaw Mich. but raised in Claremore Oklahoma. She was a runner in high school but found herself pregnant at age 17. She graduated from high school had a baby two weeks later and went to work as a hair stylist two weeks after that. In the midst of giving birth and starting a job she got married something enforced by her parents because of their Irish-Christian faith. By her mid-twenties O Bryan had four children and the marriage with her now-estranged husband Randy was hitting a rough patch. She and her husband turned to religion to keep their marriage strong. They met friends who were looking for more structure in their faith and who talked the O Bryans into moving to a Mennonite Community in Oregon. Carrie O Bryan stood in front of the mirror to check her appearance before she headed out the door. She inspected her long flowing pants to make sure her legs were completely covered and that her long-sleeved shirt covered her arms. She jumped up and down to watch her chest move she often wore two sports bras to make sure her breasts didn t bounce when she ran. Finally she tucked her hair up into a small white prayer cap and tied her hair back tight. Not until then did she step out the door to log miles in the strict Mennonite community she inhabited. Sometimes when she ran O Bryan s hair would come loose and fly free outside her cap. Other women in the community called her a harlot for showing herself in public with her hair not perfectly in place. O Byran s husband a leader in the Mennonite church condoned her running but when she consulted him and church leadership about wearing a running skirt 16 Once the O Bryans settled in Oregon they flourished in the community. O Bryan s husband became a church leader. O Bryan (who was pregnant for 10 years in a row) spent her days home schooling her 8 children cooking and taking care of the household. I cooked and cleaned with one child on my hip and one in my belly O Bryan said. The rules in the Mennonite community were strict. Women couldn t look men in the eye unless it was their husband. Everyone was forced to wear similar clothing and a prayer cap to hide their hair. Women wore their hair tied up tight in a bun and they never wore pants or any type of clothing that accentuated their figure. The culture of brainwashing was very strong O Bryan recounted. Women were relegated to cooking cleaning and raising ENDURANCE SPORTS & FITNESS MAGAZINE JULY AUGUST 2017 children. We had no TV radio or Internet. After giving birth to her 8th child O Bryan decided to lose weight by running. She donned baggy pants and completely covered her body no matter what the weather was like. The community frowned on O Bryan s running pursuits and soon thereafter it led the O Bryans to break from the Mennonite church in 2008. After being ex-communicated O Bryan and her husband moved back to Claremore. There they immersed themselves in physical fitness O Bryan s husband turned to heavy lifting and O Bryan herself began ultra running. The gym she attended encouraged her to do a triathlon and by the time she completed it she was hooked. There was a couple who came to our church who did triathlons it was 2009 and the first time I ever heard that word triathlon . We had just gotten a computer and I very interested Googled it and of course Ironman popped up. I remember being very drawn. I loved the life stories especially of Dick and Rick Hoyt she recalled. Since then O Bryan has completed many marathons and triathlons. She s completed the Midnight Madness 50-miler and attempted Pumpkin Holler Hundred but had some trouble completing the distance as she learned how to balance her nutrition. I ve attempted the Pumpkin Holler Hundred twice. The first time (in 2015) I made it 76.8 miles but pulled out due to hypothermia. I tried again in 2016 but I only made it 63.4 miles. I got very sick and passed out. I believe I had hyponatremia and my nutrition was way off. I would like to keep on attempting this until I get my 100-mile ultra marathon under my belt she said. In 2013-14 she also completed The Redman Triathlon in Oklahoma City Okla. and was the 2nd- and 1st-place age group winner in those two years respectively. The Redman Triathlon inspired O Bryan. After doing Redman I knew I wanted more. I felt like I could go further. I wanted to see how far I could go physically and mentally. One day I was trying to find out if there was anything longer than Iron distances and ran into USA Ultra Tri on Facebook. I made a comment on a Facebook post of theirs it was a picture of a shirt with the double and triple distances and I said I was going to own that shirt one day. After that Race Director Steve Kirby wouldn t leave me be It would take four years from the time Kirby first started asking her to do the race until she finally toed the line. In 2013 O Bryan was tied down with kids and family and it was difficult to travel out of state to race. In 2015 her marriage began to dissolve. Randy turned to steroid use in his fitness routine which led to myriad other issues which ultimately cause the downfall of the marriage. In May 2016 and with the support of her parents and friends O Bryan and her husband officially divorced after 22 years. My family was a HUGE support O Bryan said of the divorce. They along with a whole slew of friends really helped me out. O Bryan signed up for the USA Ultra Double Anvil race which takes place in Clermont Fla. each year. She hired a trainer and got to work. She was now a single mom working full-time and raising her children traveling for speaking engagements and consumed by a grueling training schedule but she made it happen. Continued on Page 18 I ve attempted the Pumpkin Holler Hundred twice. The first time (in 2015) I made it 76.8 miles but pulled out due to hypothermia. I tried again in 2016 but I only made it 63.4 miles. I got very sick and passed out...I would like to keep on attempting this until I get my 100-mile ultra marathon under my belt ENDURANCE SPORTS & FITNESS MAGAZINE JULY AUGUST 2017 17 Continued from Page 17 In March 2017 she not only finished the Double Anvil she also met Joey Lichter an endurance athlete and Floridian who is now her boyfriend and a big supporter of her efforts. I just love Joey to death she said. The pair visit each other each month. In October 2017 O Bryan will attempt the Triple Anvil in the fall 2017 in Lake Anna Va. The triple is a 60-hour race. Lack of sleep and cooler temps on the bike and run are going to make it that much harder. I do have an awesome crew though. Joey my bad-ass boyfriend is crewing for me. He ll be doing the Deca in Switzerland in August. I feel very lucky to have his support. I intend on taking a couple of my girls to help out too she said. To train for the triple discipline is needed. Nutrition in the world of triathlon is called the fourth discipline O Bryan said. I m always training. I train 7 days a week and very rarely do I have a full day off. My diet is very important. I eat pretty clean. I try to stay away from processed foods as much as possible. I eat lots of veggies and rarely eat meat. I do burn though calories like nobody s business so if I want something I don t typically feel bad for splurging every once in a while. On my long training days for my Anvil I lived off of beef jerky Lays potato chips M&M s Belvitas and water. That was my go-to food on the bike and long runs it was convenient and easy to pack. O Bryan clearly has the bug to go farther. She now has her sights set on the Deca IRON. In the next five years I would really like to do a Deca. That s a 24-mile swim 1 120-mile bike and a 262-mile run. I d also like to do RAAM a 3 089-mile bike race across America. We ll see what happens being a single mom is tough and my children are my top priority. However in my line of work and where I m at mentally I feel like I could go out and do this tomorrow. End Note It s important to mention that O Bryan is much stronger than many of us will ever know. On top of surviving a challenging life in the Mennonite community she was also sexually abused by her stepbrothers as a young girl. When I was a little girl I found that when I was going through hard times when I worked out I went to this special place in my head that I only could go and no one had control over that just me. I suppose that carried me through into my adult years and through some really hard times O Bryan commented. The process of leaving her husband was also very difficult and personal to O Bryan but unfortunately to protect her family she chose to separate from him they eventually divorced. Now she is in healthy relationship. I am so happy now O Bryan said. Find Carrie O Bryan on Facebook at https UltraCarrie SIDEBAR CARRIE S KIDS My children are amazingly supportive of my racing endeavors. They think it s pretty cool. They love coming to different events supporting all the athletes and helping with aid stations. Chrissie is pretty wild and free very caring Cody is very determined and genuine. Charity is loving smart and very responsible. Chloe is caring funny and artistic. Courtney is honest driven and thoughtful. Caroline is very strong willed and determined. Claire is very loving and gentle. Casey is funny thoughtful caring and determined. 18 ENDURANCE SPORTS & FITNESS MAGAZINE JULY AUGUST 2017 ENDURANCE SPORTS & FITNESS MAGAZINE JULY AUGUST 2017 19 FEATURE The 250km Mauna-to-Mauna Ultramarathon Story by Payge McMahon Photos courtesy of Mauna-to-Mauna Ultramarathon Ralph Griggers a 47-year-old police sergeant from Nashville Tenn. is familiar with pain. He s been hit by a car and nearly died in a mountain climbing accident last year in Colorado. He s had a broken neck broken collarbone two major knee surgeries and suffers from disc degeneration. So when he tells you that running the inaugural 250km Mauna-toMauna ultra marathon was the hardest thing he s ever been through well now that s a tough race The Mauna-to-Mauna Ultra also known as the M2M is named after and encompasses two of the Big Island s famous volcanoes the Mauna Kea the world s tallest mountain (33 000 ft. 10 000 m from its oceanic base) and the Mauna Loa the world s second-largest mountain in volume and mass. It embodies half the surface area of the Big Island of Hawaii. The M2M Ultra was created by Tess and Colin Geddes the same race directors who founded the 273 km Grand-to-Grand Ultra in 2012. The G2G is widely considered to be one of the toughest endurance races in the world some say the M2M Ultra is harder. M2M competitors traversed volcanoes tropical valleys waterfalls lava fields roads and beaches. The terrain and distance varied and so did the weather. The Big Island of Hawaii possesses 11 of the world s 13 climate zones and racers experienced most of them full days of monsoon-like downpours hail freezing rain gale-force winds blazing sun and unrelenting heat. They suffered everything from soaking wet impossibleto-dry clothes to trench foot maladies to hypothermia and heat exhaustion. The extreme weather threw everything but snow at them. There were casualties. Though runners were strong and experienced -- all having run two or more ultramarathons to qualify for the M2M Ultra and most veterans in competing in this type of endurance race -- nine would drop. Among them elite runner Salvador Calvo Redondo from Spain who split open his toe on sharp lava rocks during the long 48-mile stage on day four. WHAT IS THE M2M ULTRA On May 14 2017 72 competitors from 20 different countries began the inaugural self-supported 250km Mauna-toMauna Ultra in Hilo on the Big Island off Hawaii s west coast. Seven days six stages 156 miles with a combined 45 000 ft. 13 700 m of ascent and descent later 63 athletes completed the race some running others limping across the finish line on the east coast at Hapuna Beach Hawaii. 20 A MIDDLE-AGED MAN WITH BAD KNEES AND A MISSION This was Ralph Griggers first self-supported ultra marathon and by all accounts he shouldn t have been running. He first heard about the M2M Ultra in ENDURANCE SPORTS & FITNESS MAGAZINE JULY AUGUST 2017 September 2016. He had run several marathons and ultra marathons in the past but this race was a whole new level... TO SUCCEED YOU MUST PREPARE The first thing Griggers did was change his eating habits. He eliminated most processed foods and switched to a gluten-free wheat-free and dairy-free diet. This helped reduce inflammation in his knees and his back. He no longer needed to take ibuprofen every day and he started losing weight. To further help reduce stress on his joints he ran in maximalist cushioning Hoka One One shoes and Don Joy knee braces. After work he ran trails by his home at first only a couple miles then 6 then 15. In addition to running he hiked and crosstrained with Pilates and yoga. In March 2017 he was ready to test himself and ran the Badwater Cape Fear 51.4mile ultramarathon on Bald Head Island N.C. most of it in sand. He finished in 11 36 and felt great. His knees were sore but not swollen. This was a good sign. By May 2017 he was down 30 lbs. weighing in at 190. His legs were strong. He was ready for the 250km M2M Ultra. CHALLENGE ACCEPTED Unfortunately this middle-aged father of two was now out of shape and condition. He carried a bulky 220 lbs. on his 6 1 body. The added weight also put a lot of stress on his bad knees. His girlfriend tried to talk him out of it. She had completed the 273km Grand-to-Grand Ultra in 2012 and knew how much trauma it put on the body. It will be painful. The hardest thing you will ever do physically and mentally she d said. His orthopedic surgeon tried to talk him out of it. You have no business running with those knees. (Griggers has almost no cartilage in both knees and has had multiple surgeries attempting to fix them.) Undeterred Griggers began to train. GET IT DONE In self-supported stage-race ultra marathons runners must carry all their own food and gear for the entire race sleeping bag pad rain jacket base layers etc. Think aggressive backpacking with checkpoints and cutoff times. The race organization provides shared tents usually eight per tent and water at checkpoints and campsites. Griggers 20L Ultimate Direction Fastpack backpack weighed 23 lbs. and included 16 000 calories of food (race minimum was 14 000 calories) a Spark II sleeping bag (which weighed less than 1 pound) a Thermarest sleeping pad a long-sleeved shirt a pair of shorts six pairs of socks (he wanted a fresh pair for each day) an Continued on Page 22 CHANGE YOUR MIND CHANGE YOUR LIFE Behavioral and Endurance Coaching for all ages and abilities. Making goals and dreams a reality. 425.876.4725 mike ENDURANCE SPORTS & FITNESS MAGAZINE JULY AUGUST 2017 21 FEATURE Continued from Page 21 ultralight rain jacket a down jacket and mandatory survival items. He ran with Leki trekking poles and they were a lifesaver he said. Not only did they minimize weight and impact on his hips back and knees the poles helped him balance over uneven terrain and propelled him forward ascending and descending mountains. tucked into my sleeping bag. His seven tent mates cheerfully greeted him each afternoon. They were all going through the same experience some just quicker than others. They commiserated about the weather blisters sore muscles and wet clothes and shared funny stories and lessons learned from other races. My favorite thing about the M2M Ultra was the people. They made it special. MISERY LOVES COMPANY The biggest challenge throughout the race for him as for all competitors was dealing with climate extremes. It poured rain the first three days. The ground was saturated runners slogged through thigh-deep puddles and mud and negotiated slick lava rocks. Nobody had dry feet. Everything was wet the rain was unrelenting and when temperatures dropped it was downright miserable. This was not what people imagine when they think Hawaii . Even the locals said the weather was unlike anything they had seen during this time of year. Hypothermia plagued many during Stage 3 (28 miles). The last 14 miles off the mountain were the worst freezing rain thick fog and high winds chilled everyone to the bone. Four competitors dropped. Said Griggers I mentally dug deep and finished the stage as quickly as possible. My hands were shaking and lips were blue by the time I reached camp. I immediately got some hot water made chicken noodle soup went into my tent stripped off soaked clothes and HERE COMES THE SUN It finally stopped raining halfway through the fourth day during the long Stage 4 (48 miles). It was a blessing because the long stage had other challenges The competitors had 36 hours to run 48 miles and climb up and down Mauna Kea a total of 20 000 feet. Their legs and feet were already tired and sore from the previous 3 days and 74 miles. Griggers in good spirits struggled with a groin pull and swollen ankles. He kept a smile on his face because he knew after the first 3 days he was going to finish this race. He felt like he was getting stronger. My biggest surprise during the race was how well my body healed overnight. Sure everything still hurt in the morning but my body adapted. I attribute this to my training. He finished Stage 1 (27 miles) in 32nd place for men. He ran a strong Stage 2 (19 miles) moving up to 29th place. By the end of the Continued on Page 24 At one point said Griggers I stopped sweating no matter how much I drank. That s never happened to me before I had to dump water over my head to cool off. 22 ENDURANCE SPORTS & FITNESS MAGAZINE JULY AUGUST 2017 ENDURANCE SPORTS & FITNESS MAGAZINE JULY AUGUST 2017 23 Continued from Page 22 miserably cold and wet Stage 3 he retained 29th place for men. Griggers original goal was just to complete the M2M Ultra but halfway through the race he set his sights on a new goal I think I have a shot to finish in the Men s Top 25. If he were going to make up some time he d have to push through the night on Stage 4. The elite runners finished Stage 4 within 12 hours. Florian Vieux from Switzerland crossed the finish line first in 9 17. Everyone else with only headlamps to illuminate the trail continued on during the long cold night some taking short naps at checkpoints to recharge. Four more competitors dropped from the race. Griggers completely exhausted crossed the finish line in 23 28. It was good enough to move him up to 28th place for men. The last competitor completed Stage 4 in 31 hours Yao Chen 63 years old from Thailand. When you put things into perspective when it comes to endurance racing who has more endurance the first one to cross the finish line or the last The sun beat down on them. No clouds in sight. At one point said Griggers I stopped sweating no matter how much I drank. That s never happened to me before I had to dump water over my head to cool off. Thankfully at the end of Stage 5 camp was on the beach. Griggers along with others went into the ocean and relaxed in its cool waters. He was now in 26th place for men 8 minutes behind the next runner with only Stage 6 left and 5 miles to the finish line. Could he do it THE HEAT IS ON During Stage 5 (29 miles) runners battled heat exhaustion as they ran through high grassy farm pastures with ankle-twisting lava rocks. SWEATY VICTORY Under the blazing sun 63 remaining competitors took off from their beach camp. They ran the last 5 miles on roads through dirt tracks and to the final finish line on the lawn of the Hapuna Beach Prince Resort. Griggers knee braces on pumping his trekking poles sweat pouring off him crossed in 1 03. A slow 5 miles for him but after The Big Island of Hawaii possesses 11 of the world s 13 climate zones and racers experienced most of them full days of monsoon-like downpours hail freezing rain gale-force winds blazing sun and unrelenting heat. They suffered everything from soaking wet impossibleto-dry clothes to trench foot maladies to hypothermia and heat exhaustion. 24 ENDURANCE SPORTS & FITNESS MAGAZINE JULY AUGUST 2017 running 151 miles in the past 6 days it was fast enough. He did it In his first ever 250km self-supported stage-race ultra marathon he finished the M2M Ultra marathon in the Men s Top 25 in 25th place with a cumulative time of 54 32. Vicente Juan Garcia Beneito from Spain won the inaugural M2M Ultra with a cumulative time of 26 47 minutes. Florian Vieux came in second with 27 38. Sylvia Ravaglia from Hawaii was 1st-place female 8th place overall with a cumulative time of 34 32 and endurance running world record holder Sharon Gayter from England came in second 12th place overall in 37 52. Though the last-place runner s cumulative time was 75 14 he didn t waiver. A total of nine runners dropped during the race of the original 72 competitors 63 finished. ENDURANCE The dictionary s definition of endurance states that it is the power to withstand pain or hardships the ability or strength to continue despite fatigue stress or other adverse conditions. Endurance racing is not about competing against others it is about competing against yourself. You are challenging yourself to be better stronger than you were yesterday. We are stronger than we think. The only way to know this is to do something we ve never done before. But watch out because once you accomplish it challenging yourself can become addicting. Griggers now has his sights set on completing the infamous Badwater 135 for his 50th birthday in 2020. What will you do next ENDURANCE SPORTS & FITNESS MAGAZINE JULY AUGUST 2017 25 ATHLETE PROFILE Running with Bipolar Disorder By Annie Powell NASM CPT Running has been a part of my life off and on but it wasn t until I became a parent that running became a vital part of my everyday survival. In 2010 I my husband and our then-2year-old daughter were doubly blessed with twin boys to make our family complete. I had been on bed rest for 2 months prior to delivering our boys at 34 weeks I was on maternity leave for only 8 weeks before returning to work full-time as my Human Resources job needed me (and let s be honest our bank account needed that paycheck). I tried very hard to make it all work. After many months of depression intrusive thoughts about my children suicidal thoughts and even a 4-day inpatient hospital stay I was diagnosed with postpartum depression. I don t doubt that this diagnosis was correct at the time but there was more to the story which we were soon going to find out in a very difficult way. I got by for about a year with a new medicine regime but things still weren t quite right. In 2013 I experienced 72 hours of mania where I didn t sleep at all. The mania ended as quickly as it started and I fell into a deep depression and considered ending my life. The only reason I didn t take action that night was not because of my family unfortunately it was that I felt a voice telling me that there was more to my story than that moment I was currently in. The next morning I called my psychiatrist and told her about my manic episode. Considering what I was describing and my known family history she diagnosed me with Bipolar Disorder Type II. This might appear to be devastating news but I was relieved I had an answer for my up-and-down emotions lack of energy irritability insomnia and anxiety. My psychiatrist and I figured out the correct medicine regime for my diagnosis but then I had to figure out how to live successfully with bipolar disorder. This is when my love for fitness and ultimately running came into the picture. I started running more consistently as my medicines began to work and my body started responding well to them. I was sleeping better and my brain was less fogged. I didn t run far or fast but I remember distinctly the day I experienced my first runner s high. It was along the same lines of the mania I experienced in the past but this was healthy and I wanted more of it I started signing up for 5ks and tried to better my time in each race and then took the challenge of running a 10k. Over time I prided myself that little me who had struggled just getting out of bed in the morning was now able to run 10 miles and then 13.1 miles and even four sprint triathlons I completed my first Ragnar Trail adventure (which was amazing ) and I plan to complete my first Olympic-distance triathlon this fall a feat I never would have thought I d pursue during my moments of despair. Within the past year I have taken up trail running on the Potomac Heritage Trail and I have decided that I have found my niche. I find peace and tranquility running through the woods as the birds chirp above me the dirt trail underneath my feet guiding me along the beauty of the Potomac River. I can truly say that my bipolar diagnosis is a blessing to my life. I have come to find my true strength and purpose in this world. I freely and transparently share about my mental illness with others with the hope of reducing the stigma it has in our society. I also never would have come to find running if I wasn t looking for a healthy outlet that this mom of 3 ANNIE POWELL. PHOTO CREDITS (ABOVE) JENNIFER HEFFNER PHOTOGRAPHY JENNIFERHEFFNER.COM. (HEADSHOT) SWEET MEMORIES PHOTOGRAPHY SWEETMEMPHOTO.COM 26 ENDURANCE SPORTS & FITNESS MAGAZINE JULY AUGUST 2017 really needed as a critical part of my selfcare toolbox. It s hard to tell someone in the throes of depression to just get up and run. Just the idea of getting out of bed can be a challenge and I get that. I have been there. It wasn t until I was stable with the help of my doctor that I was able to even consider running just a short distance from my house. I advise my personal training clients to make these small changes to add more movement to their day-to-day activities Park your car a little farther away than you normally would. Use the bathroom or copier a little farther away at the office than you usually would. Aiming for 10 000 steps daily is a good goal and if you aren t making that goal that s okay. Just aim for more steps daily. Find some sunlight even if it s inside and through a window. Sufficient vitamin D is huge for those of us who deal with depression. Find a person you trust and ask them if they would take a walk with you. Not only will you be moving but you may find the conversation that occurs during your walk will be talk therapy as well. You can make small daily changes to your regular activity level. As your mood improves you will find that you ll crave those endorphin-releasing activities more often and before you know it you will sign up for a 5k just like I did. Then you ll catch the running bug and this is the type of bug bite you want to get Annie Powell is a wife mother of three certified personal trainer and mental health advocate who lives in Loudoun County Va. Once she decided to own her mental illness her life opened up in a most amazing way she never thought possible. Powell created a personal training and mental health motivational speaking company called Own It Daily. Find Own It Daily on Facebook Instagram and Twitter. If you are struggling and need someone to talk to please call the National Suicide Prevention Hotline at 1-800-273-8255. ENDURANCE SPORTS & FITNESS MAGAZINE JULY AUGUST 2017 27 ATHLETE PROFILE Want To Go Far in Life Then Run Far By Alix J. Shutello Mike Cornelison became CEO of a large behavioral health system landing the position because he ran an ultra marathon. The fact that he could commit to finishing something tough proved to the medical board he had what it took to be CEO. new challenge. I moved up to the 50k distance which is only 31 miles or so. I ran my first 50-miler the JFK50 in Maryland when I was 45. At age 50 Cornelison completed his first triathlon. Over the past 17 years he s completed six 70.3 Ironman-distance races plus more than 60 sprint and Olympic-distance triathlons. I later added bike racing to my endurance portfolio as well multiple 14k summits as mountain climber he said. Cornelison began having trouble competing at age 63 when he fell while mountain climbing and re-injured a hip with an existing injury. The fall was so severe he damaged his hip to the point that he couldn t walk or run without a limp. That didn t slow Cornelison down. At 65 he had hip replacement surgery and celebrated by completing a 12-hour ultra marathon in 2016. In late 2016 Cornelison (now 67) had to undergo a total knee replacement. Confined to a walker he decided to do a 100k in May during Memorial Day weekend. Fighting heat and exhaustion Cornelison finished the 100K calling it another defining moment in life. I ve been asked why at 67 and two joint replacements later I continue to seek endurance goals Cornelison said. The answer is simple because I want to. It is not about how fast I is about the journey the defining moments of life that occur on moonlit trails ascending a climb that never seems to end. To Cornelison being an endurance athlete has taught him that you can achieve anything if you believe you can and are willing to take action. This mindset also played a significant role in his professional life. I was offered a position as a CEO of a behavioral health system. After accepting the position I was told that becuase Mike Cornelison 67 originally from Burlington Wash. is an athlete with a long resume of marathons triathlons and other endurance races under his belt. When he was 35 he decided to combat nicotine and alcohol abuse. He moved from Burlington and worked as a Behavioral Health Executive in the south and midwest for over 30 years all from his decision to change his poor lifestyle habits. Part of his lifestyle change included running. I happened to watch a marathon at a point where I could run only 2 miles Cornelison said. I decided then and there I would run a marathon by the time I was 40. Cornelison beat his goal. He ran his first marathon at 39 years old and then completed his first ultra-distance race at 44 after running more than 30 marathons. Once I started marathoning I was hooked Cornelison said. I did however decide to look for a 28 ENDURANCE SPORTS & FITNESS MAGAZINE JULY AUGUST 2017 I d just finished a 50-mile trail race (which had come up in the interview) it showed the board that I had the type of mindset they were looking for. Now that s what I m talking about he exclaimed. At that point I mentally threw in the towel and dropped. I have regretted each of those decisions he explained. Over the years the experience Cornelison gained prompted him to start B-FitNation a coaching company that believes that a fit body plus a fit mind plus spiritual awareness equates to a better life. them accomplish their endurance goals Cornelison explained. Cornelison has his clients spend a lot of time on the mental aspect of endurance training. He teaches them to believe and achieve gaining self-confidence removing self-doubt and becoming stronger emotionally and mentally. B-FitNation uses a combination of conventional and holistic approaches helping people to change their life personally or professionally Cornelison explained. The purpose is to help individuals improve their performance achieve dreams and goals and learn to change their mindset. It teaches them how to avoid the times that one mentally throws in the towel. If you dream it you can believe it. If you believe it you can achieve it. Cornelison is currently living in Bellingham Wash. and plans to complete a Grand Canyon Rim2Rim2Rim challenge. Also in September Cornelison will toe the line for the Hamster Endurance Runs 24-hour race with the stated goal of three marathons in 24 hours. When it comes to how Cornelison pushes himself he merely states that the body is capable of so much more than the mind will allow it to endure. Most humans Cornelison observed will quit pushing their body B-FitNation uses a combination of conlong before it gives out. ventional and holistic approaches helping Twice Cornelison allowed people to change their life personally or himself to hit the wall professionally Cornelison explained. The and the experience served purpose is to help individuals improve their him well. In my thirty-plus years as an endurance athlete twice I pushed my body to the point of beginning to shut down. Both times I needed an IV and other medical attention he said. Given how much I run I ve had to drop out of a few races but each of those were because my mind gave in to the mentality of I can t do this or I am tired I hurt this isn t fun. performance achieve dreams and goals and learn to change their mindset. It teaches them how to avoid the times that one mentally throws in the towel. If you dream it you can believe it. If you believe it you can achieve it. I am a behavioral coach and endurance coach with clients all over the USA. I use a combination of online coaching texting and phone calls. My clients receive individualized training plans designed to help Side Bar From a walker to a 100k In October 2016 I woke from the second joint replacement surgery I d had in 10 months. I took my first 10 steps to the bathroom. Those steps were the first of thousands as I started my journey to finish the Pigtails Challenge 100k. Ten days post-op I was still walking with a walker and started physical therapy. I told my physical therapist about my plan to do a 100k in May. To my surprise she simply said Let s get you started on that road. This is the reason it s good to have a physical therapist who is a former professional athlete. I did everything she asked of me plus some. For the next three months I did all my strengthening and stretching exercises used the elliptical and treadmill and slowly came back to pre-surgery condition. I should point out that my pre-surgery condition was not the best I d been forced into inactivity due to my hip injury and in that time I had poor eating bad habits lost a lot of cardio endurance and gained 30 pounds. It was early February 2017 about 5 months post-op when I came to the conclusion that I couldn t run but I could power walk. So power walk I did. I started with one hour and progressed to 6-hour walks in a 6-week period. I also improved my diet and set some weight loss goals. While I was building my power-walking endurance I continued to use the elliptical and treadmill at the gym. I continued strength training as well. In the middle of March 2017 I committed to completing my 100k and signed up for the Pigtails Challenge 100K on May 25 2017. By race day I was fit as well as 14 pounds thinner. Race day came and so did the hot weather in Washington State. It was a record high 88 degrees. All the mental plans I d made were annihilated by heat. Soon it became apparent that finishing in my goal time wasn t going to happen. At one point I was so exhausted and fatigued by the heat that the race director insisted I take a mandatory break. This didn t do much for my ego and of course I resisted. I was overruled so I sat down got some fluids in me and ingested some calories. Once I was cleared to continue my goal was to finish. My time was way more than I d planned but I am and will forever be a finisher of a 100k at the age of 67 ENDURANCE SPORTS & FITNESS MAGAZINE JULY AUGUST 2017 29 IN FIRST PERSON Why I Love Endurance Racing By Simon Boag I started running because I had severe Attention Deficit Disorder (ADD). I ran long-distance in college because I found that endurance running exhausted me enough physically and mentally that I could focus on my studies. I ran a marathon once and I really hated it. To prove I hated it as much as I did I ran another one. Yup it was confirmed marathons were terrible. In fact running didn t really do it that much for me once I got out of college. So with that I stopped running for 18 years. I started working and eventually moved to Buenos Aires Argentina where I ran my third marathon (after a friend s wife goaded me into it by challenging my male ego ). And actually I enjoyed it. After that I stumbled upon some adventure racing groups who competed monthly in beautiful locations all around Argentina. The views were spectacular adding a new dimension to racing. I found myself joining a 24-hour race which turned me back on to competing only this time running would be just part of the bigger picture. What I liked about these urban adventure races was that you ran but you also did other things like cycling swimming kayaking roller blading and repelling. I was hooked from that point forward. I even moved into competing in Ironman competitions. Before moving back to the U.S. from Argentina I trained with a great group of triathletes that were always pushing me to be better faster and stronger. After settling down in California however I trained on my own. I soon discovered that I was injured a lot. Speed work was my nemesis. I d complete a hard workout but spend weeks afterward nursing injuries. I realized over time that I couldn t live in this constant state of pain and injury so I signed up for the Double Anvil (double Ironman-distance race) and focused more on building endurance and less on speed. The problem I had with competing in marathons or Ironman races was that I was always chasing the clock the racing experience began to deteriorate as I pushed to be faster. For me interval training and Fartleks became the root of all evil (and constant injury). I also figure all of this training is an investment in my health as every minute spent on a trail or in the saddle is a minute not spent in the bar but I m also stretching my mind. While I never used to think it was possible you can only think about sex for so long while training for 24 hours in a row. After a time I found myself thinking about how I d solve world hunger among other things. So I started fundraising for Cristo Rey Schools. 30 ENDURANCE SPORTS & FITNESS MAGAZINE JULY AUGUST 2017 I also figure all of this training is an investment in my health as every minute spent on a trail Training for a Double Anvil however is all or in the saddle is a minute not Rey Schools. Now my motto when headdoor is to pick a problem and about building endurance. As a result I spent in the bar but I m also ing out the until you get it solved when focus on it can t remember the last time I was injured. stretching my mind. you look up you will have cruised by a Before I pursued the Double Anvil I couldn t remember a time I wasn t injured. bunch of miles. Training for this type of endurance race is like nothing else I ve experienced. You work all day come home for dinner lace up your shoes and run until the sun comes up. Then after that you jump on the bike and ride for another 8 hours. On any given Saturday I am up at 4 a.m. ride until the sun comes up and ride until the sun goes down. When I get home I put the bike up switch shoes and run a marathon. I also figure all of this training is an investment in my health as every minute spent on a trail or in the saddle is a minute not spent in the bar but I m also stretching my mind. While I never used to think it was possible you can only think about sex for so long while training for 24 hours in a row. After a time I found myself thinking about how I d solve world hunger among other things. So I started fundraising for Cristo Simon Boag is a managing partner at IncWell. IncWell is an early-stage Venture Capital Fund. As such they are the first to invest in great entrepreneurs and companies many of whom really are out there solving world hunger ENDURANCE SPORTS & FITNESS MAGAZINE JULY AUGUST 2017 31 GEAR REVIEWS Spark II Sleeping Bag by Sea-to-Summit Overview The Spark II rated for 35 F 1 C is an ideal ultra-lightweight super compressible sleeping bag for self-supported ultra marathons three-season camping and backpacking. Cost 379- 399 Cons Bag unzips only a third of the Pros way down Weighs less than 1 lb. Fits into the palm of your hand when compressed Warmer than expected Field Functionality & Design Features We tested a couple Spark II (sizes long and regular) sleeping bags over the 7-day self-supported 250km Mauna-to-Mauna ultra marathon on the Big Island of Hawaii. It is ultralight compressible and met the minimum temperature requirements for the race. It did not disappoint. Weather fluctuated from cold freezing rain to sunny skies and 90 F. Resulting in hypothermia to heat exhaustion conditions were extreme. The bag is durable and easy to wash and dry. We used tennis balls in the dryer to redistribute the down fill evenly. Tip The Spark II comes with an XXS compression sack. It s an effort to stuff the sleeping bag into this little sack. Instead buy a Sea-to-Summit XS Ultra Sil Compression Sack. The extra room makes it much easier to stuff and it is waterproof. Ultimate Direction Fastpack 20L Overview The Fastpack 20L is a good go-to pack for long self-supported runs day-hikes ultralight backpacking climbing a Colorado 14 er or using as a carry-on bag. Cost 159.95 Cons Doesn t have a hip-belt Pros No waterproof cover Lightweight Can carry a lot of stuff Comfortable (just don t over-pack) Field Functionality & Design Features We like the Fastpack 20L because it is lightweight has front water bottle pockets for easy access and the side straps help compress the pack s size. Everything we needed for an overnight backpacking trip fit into the pack (sleeping bag pad hammock food extra clothes etc.). Depending on comfort level without a hip-belt to distribute the pack s weight shoulders might get sore at the end of a long day. Don t over-pack and you ll be fine. If you prefer a hip-belt go with UD s Fastpack 35L. 32 ENDURANCE SPORTS & FITNESS MAGAZINE JULY AUGUST 2017 POPTICALS Popstar Polarized Sunglasses Overview Popticals are our new favorite sunglasses They are durable compactable sunglasses are multisport functional ideal for travelers backpackers runners and anyone with an active lifestyle. Cost 180- 239 Pros Super compact Easy storage Protects the eyes Looks great Cons Metal joint connecting the lenses could rust if not dried properly Field Functionality & Design Features As ultra marathon runners mountain climbers backpackers and just everyday active people we tested the heck out of Popticals Popstar Sunglasses. They were accidently dropped sat on soaked in rain and sweat and opened and compacted into their hard-shell case hundreds of times. From climbing in New Zealand to sailing in Fiji beach volleyball in California to running a 250km ultra marathon in Hawaii they stood up to every test. The Hydrophobic and oleophobic coatings repel water sweat sand and dirt. The FL2 micro-rail system which allows the lenses to slide in parallel to each other spooning is smooth and easy. Every single time. WindPouch GO Inflatable Hammock Overview The WindPouch Go inflatable hammock is a convenient easily portable and fun outdoor lounge chair. Keep it in the trunk of your car or put it in a backpack. Great for the beach mountains backyard or watching your kid s next soccer game. Cost 79.99 Pros Super easy to inflate when there is wind Comfortable Cons Without wind you ll have to run around to scoop air into the bag. Field Functionality & Design Features The nylon rip-stop material is durable and holds up well on sand dirt grass and small stones. When there is wind it is super easy to inflate. When there is little to no wind you ll get some exercise running back and forth and sometimes in circles trying to inflate it. Once the air is captured like a compression sack roll down and lock the ends together with the attached buckle. The WindPouch holds its shape for hours. To maintain firmness re-roll or re-inflate the hammock as needed. ENDURANCE SPORTS & FITNESS MAGAZINE JULY AUGUST 2017 33 COMMENTARY Keeping Your Dog Safe In the Summer Heat By Alix Shutello As many of you know I often run with my dog Jesse. Jesse is a mutt we think she might be part Pit Bull part Red Healer and maybe even some Labrador Retriever. Regardless she is an excellent running partner and we ve enjoyed many long and short runs together. A couple weeks ago Jesse and I ran on a very hot day. After a time I noticed Jesse was really struggling her tongue was hanging out of her mouth in a way that didn t look natural to me. I realized she might be suffering from heat exhaustion so I tried to nudge her onto the grass so she wasn t running on the hot pavement. I often watch Jesse for signs of heat exhaustion and dedicated the run to merely finishing the mileage even if that meant I needed to stop to give her time to cool down. It was 5 00 in the evening and still extremely hot (about 88-90 degrees and 100% humidity). At the halfway point in our run we d been running in full sun and even I was thirsty (I was monitoring myself too). I knew there was a water fountain a little past our turnaround point so we both stopped for water. I walked Jesse to a shaded area and let her rest. After a few minutes we started up again but she was still too lethargic for my comfort. Although we can usually run together forever today s run was only 4.5 miles and at mile 3 I was concerned. Jesse s pace had slowed to the point where she was dragging behind me. I stopped again in the shade and let her lay down on the grass for 5 minutes. At this point we had only 1.5 miles to go but those miles were going to be tough. Aside from the large uphill climb ahead there would be little shade and no grass to help keep her cool. The 5-minute rest helped. We finished our run and I allowed her to lay in the shade with her water bowl. She was so fatigued she didn t even get up when I moved away to cool down and stretch. Her behavior was the impetus for this story I wanted to remind folks that when running with your dog you are responsible for the both of you. Not only do you need to keep hydrated and keep your core temperature down so that you don t experience heat exhaustion you need to make sure you do the same for your dog. Exercise your dog during the coolest parts of the day or make sure there is shade or a water source (like a river or damp cool dirt) where your dog can rest. If you run with your dog on an extremely hot day that is not the time for you the athlete to be doing speed work or fast-paced exercise do NOT use an excessively hot day to take them out on a longer harder run. Use hot days for a shorter slower run. Remember just because you feel fine doesn t mean your faithful dog does. Be cognizant of your surroundings know your dog s patterns and watch your dog (and yourself) for signs of heat exhaustion. If you can slow down or take a break. In the end you will both have gotten exercise together. Signs your dog is suffering heat exhaustion 1. Heavy panting rapid breathing 2. Excessive thirst 3. Glazed eyes 4. Vomiting bloody stool 5. Elevated body temperature 6. Weakness or collapse 7. Seizures 8. Unconsciousness 9. Staggering stumbling 10. Bright or dark red tongue or gums 34 ENDURANCE SPORTS & FITNESS MAGAZINE JULY AUGUST 2017 ENDURANCE SPORTS & FITNESS MAGAZINE JULY AUGUST 2017 35 FREE Kukimbe Table Poster Free Download hi res.pdf 1 4 14 17 12 52 PM DOWNLOAD FiNd YoUr RaCe RaTe AnD ShOp CoNnEcT AnD ShArE PHOTO CREDIT RON JONES