Kettlebell training for runners

If you've been inside enough gyms -- particularly inside enough weight rooms -- you've probably seen kettlebells lying around, or maybe even spied one being used. But unless you've gotten awfully adventurous, it's possible you've never actually picked one up.

A kettlebell is a cast iron weight that sort of looks like a cannonball with a handle; its center of mass is extended beyond the hand, allowing for a wide variety of ballistic and swinging movements.

What does any of this have to do with running?Well, as it turns out, a growing number runners are using kettlebell exercises to develop both core and leg strength.

Lana Torkildsen, president of the Charlotte Track & Triathlon Club, recently shared her experience as a "kettlebell virgin" through a blog entry she wrote for Advanced Training Concepts. I'm republishing it below, with Lana's permission, for those who might be open to spicing up their cross training.

In early June of this year, I received an e-mail out of the blue from Cyrus Peterson of Advanced Training Concepts regarding kettlebell training for endurance athletes. He wrote a very appealing message about the sport of kettlebell lifting and its benefits for endurance athletes. I'm usually receptive to trying new things so we corresponded for awhile and set up a Kettlebell Introduction Seminar for the Charlotte Track and Triathlon Club (CTTC) where I am a board member.

Since I have never seen anyone use kettlebells except the miniature "toy bells" at the Y, I wasn't sure what this lifting concept would entail. I was enthralled during the seminar where three members of ATC were lifting the competition size kettlebells effortlessly while Coach Cyrus gave a detailed explanation of the movements and the body mechanics involved . It made me tired just watching them! During the hands on session for the CTTC members, I was astonished at the liter of sweat that poured from my body after only two to three minutes of kettlebell lifting! After Coach Cyrus provided more details about the history of kettlebell lifting and the benefits for runners and triathletes, I was intrigued to try it out and go into the EFP program. I could tell from Cyrus' presentation and physique that he had a great deal of training experience and education and I respected that.

After the seminar I joined ATC and commenced my training in the Kettlebell Elite Fitness Protocol (EFP). The timing of signing up for the EFP came in perfectly. 2010 is the year where I wanted to take a break from the monotony of running and triathlons. One experience's different terrains and towns during endurance events but there comes a point where it becomes just plain old running, cycling and swimming over again. I have been running seriously (marathons, half-marathons, and various smaller distances) since 1999 and participating in triathlons since 2006. The body and mind sometimes need a break from the repetition of speed work, hill work, cycling speed intervals and just trying to stay afloat in swimming.
I have 39 marathons, 30 half marathons, over 150 5K races, 20 sprint, and 6 Olympic distance triathlons under my belt. The common misconception I hear from runners and triathletes is that they are in good shape and can eat whatever they want. This is true to a point but we are only using a portion of our muscles and under-utilizing the rest, i.e., upper body, core area, hips and hamstrings. Most of us are guilty of not performing weight bearing exercises during marathon or triathlon training and as a result we lack the resiliency to injury that a solid strength and conditioning program can deliver to us. I thought I was in good shape until I started the EFP program!

Once I finished my last triathlon for the season and finished the Assessment and Orientation Program, I started EFP the second week of August. This new type of soreness I felt from training with kettlebells let me know where my weaknesses were and motivated me to become stronger in those areas . I was ready to take on a new challenge!

Week 1: A real eye opener. I realized quickly that I needed to consume a few more calories before going into an EFP session. I barely made it through two timed sets (we work for time not for repetitions) and was very fatigued at the end. Fortunately, Coach Cyrus was easy on me and very patient. I can be slow to learn new things but he was very attentive to make sure that my technique and form were correct. Patience and attention to detail...two must have qualities in a Coach.

Week 2: After consuming a high carbohydrate meal an hour before the session, I finished the three timed sets in style! I was very surprised of how fun the EFP sessions can be. Cyrus had a different routine every time which is so refreshing! I am still running on other days preparing for the Blue Ridge Relay where I am part of a 12 member team. The relay covers about 206 miles and is very hilly. TheWednesday morning run route entails some hill work where my girlfriends and I try to charge them. I noticed after my second week of EFP that taking hills seemed much less difficult. These hills were starting to feel like a piece of cake!

Week 3: It's dawning on me that Coach instills a lot of confidence in his students. I never thought I could do swings with almost half of my bodyweight, or graduate to the pinky competition size kettlebell (8 kilograms). This is what Cyrus has been referring to as the progression in this program.

I have not cycled or swam since the first weekend of August but I am curious to see the results once I get my mojo back on these and will blog about it. This is the week where I am scheduled to run the half-marathon in Disneyland. I have been a slacker on speed work so my goal for this event was to run it under 2 hours while giving the "high five" to all the Disney characters along the route. The route is relatively flat with a couple of bumps and I was not in any mood to push myself either. I was very pleased and surprised with my time and the way my legs felt strong during the race. Running felt effortless the whole time that I really enjoyed the sport! My legs usually feel fatigued around mile 10 but my legs had a lot of power left to keep on trucking for the last 3.1! I was also in my second week of running in orthotics so that was another variable to add to the mix.

Week 4: time for measurements and body composition again! I was tickled with the results from the body composition: lower body fat and a toner physique. My friends have been teasing me about my "peanut" sized biceps. One more week of EFP before the Blue Ridge Relay. Mountain goat hill...here I come!

One of the things I'm learning about kettlebell lifting is that it involves using your whole body to perform the movements. I'm actually enjoying the "juice" (sweat) pouring out of me while going through the sessions. This is something I did not experience from working out with the nautilus machines or free weights in the commercial gyms. I never anticipated how effortless running can be. My core area and legs feel much stronger only after one month. I can't deny the fact that with age and time, you lose muscle mass more quickly. I really dread the back fat and the "salt and pepper" jiggle creeping upon me so I am tickled to see lately, the transformation in the arms, shoulders and back.

Duke grad not your average 'Survivor'

Kelly Bruno has brains and brawn in equal quantities.

The 26-year-old graduated from Duke University in 2005 with a degree in biology, and currently is in her second year of studies at the University of North Carolina School of Medicine (for the moment, she hopes to pursue a career in anesthesiology).

At the same time, Bruno is a serious endurance athlete who has completed races including full Ironman events in Arizona and Hawaii and the Bataan Memorial Death March, a marathon she ran earlier this year while carrying a 35-pound rucksack.

But neither her intelligence nor her athletic prowess will make her stand out initially when she makes her prime-time television debut on the season premiere of "Survivor: Nicaragua," set to air at 8 p.m. Wednesday on CBS.

Instead, much ado will likely be made about her disability: Bruno lost her right leg below the knee at 6 months old, the result of a congenital birth defect. She is the second amputee to compete on "Survivor," following Chad Crittenden ("Vanuatu," 2004).

In a recent interview, Bruno spoke with us about what she did to prepare for "Survivor," how being an amputee might affect her game, and the loss of her father, who was killed last January in the earthquake in Haiti, where he was performing missionary work.

Q. So prior to heading to Nicaragua, what’s the craziest thing you’d ever done in your life?

I went skydiving. That was probably like the riskiest thing I’ve ever done.

Q. The Bataan Death March sounds like it was pretty crazy, too.

It was awesome. It was so cool. I finished the race running a 10-minute mile at the end. I mean, it took me seven hours to do the whole thing. It was nuts. But I had a lot of energy left. It was a really great race.

Q. You doing anymore races this year?

Pinehurst Triathlon in October, and then probably the (Wrightsville Beach) Marathon (in Wilmington) in March.

Q. OK, so "Survivor": What was your motivation for applying to the show?

A friend recommended it to me, thought that I would be a good candidate for it. It seemed like an interesting adventure. I’ve done a lot of different kinds of challenges. I’m always looking for something to work towards, some kind of adventure, some kind of challenge, some kind of event. Most of the stuff I do is triathlon-related at this point, but I did a marathon last year with a 35-pound rucksack. (I like) stuff like that, unusual stuff, and so this one just seemed like the same kind of challenge to me. I had nothing to lose by applying is what I figured.

Q. Between the time you got cast and the time you left, what kinds of things did you do to get ready?

I started doing a lot more CrossFit training (CrossFit is a core strength and conditioning program), since I figured the challenges would require more of that kind of skill and fitness. And then I did a lot of balance stuff, because I am an amputee and I knew the most difficult part for me would be balance-type events. I actually practiced some puzzle-type things on the computer just to kind of get my mind focused on how to piece things together because I knew the puzzles might be a challenge. I watched a lot of old episodes and seasons to see how people handled situations and tried to take notes on that – see what worked, see what didn’t work. But at the end of the day, I don’t know if there’s any great way to prepare for it. I mean, I certainly felt more prepared. I’m glad I did what I did. But there’s certainly a lot more I could have done, I think.

Q. Did you have a particular strategy going in?

The difficult thing for me was, because of my leg, I wanted to make sure that people didn’t see me as a liability, as a person with a physical disability. So I wanted to make sure I kind of proved myself, and that was a big part of kind of my strategy going in: making sure that people believed that I could do everything that they could. And then obviously I went with more the nice-girl personality, trying to make friends. Have friends everywhere.

Q. What was your initial reaction when you found out the theme for the season was going to be old vs. young?

Part of me was really surprised, I think, but part of me was a little disappointed almost because of the types of interaction that I’ve had. I kind of I grew up very early on, and I feel like I’m kind of older than my age, so I really actually tend to connect with older adults. I really thought that was gonna be an advantage for me, so when it ended up splitting, with the young people on one side and old people on the other, I mean … it kind of changes the dynamic of my plan. I think I relate better to 30-year-olds than 19-year-olds at this point, so I wasn’t thrilled. But you make the most of it.

Q. Having a full life’s worth of experience as an amputee and having been in all types of social situations, what was your sense as you prepared for this adventure of how your disability might help or hurt you in the game?

Well, going in I talked to some people about the possibility that it would actually make my game more difficult because I could potentially be a charity case. If I made it as far as everybody else did, there was that possibility that people would think that I might deserve it more than others. ... So weighing that with knowing that a lot of people don’t like to be beat by someone with one leg. It can be humbling, but I think that moreso, some people are threatened by it. I’ve been at races and people want to beat me because they don’t want to get beat by someone that has one leg. So I knew that was gonna be a challenge, too, to kind of convince people that we were on equal playing field and that I was the same as them and that I worked as hard as everyone else did to get where I was. Not that I deserved more, but I deserved the same as them. People are funny with these kinds of things. I think some people get it in their head that they’re gonna treat you one way, and without even realizing it will treat you like you’re not capable of doing things yourself. And that was something that I knew going in, like you said, from situations that I had been in in the past. Part of me doesn’t even really get fazed by those kinds of things at this point in my life, because I’ve seen it so often that I just kind of ignore it almost. I just do my thing and go about my life as I would.

Q. Did you go into Survivor thinking your level of fitness would be a definite advantage?

I did. Being a trained athlete and knowing that my physical fitness level was fairly good, I did think I would have an advantage physically, I think more because I know what it’s like to push yourself. When you have nothing left, you can keep going. When you hit that wall in the marathon, you still have something left and you can keep going. I think that kind of mental discipline is what I figured would get me through, moreso than I think the physical fitness part. Almost less physically and more mentally I thought I was really prepared for the situation -- you know, having no food, having those kinds of difficult situations.

Q. What would you do with a million dollars if you won it?

Probably donate some of it to Food For The Poor, (which) my dad was working with, and then pay off school loans.

Q. Speaking of your father, I was really sorry to hear that you lost him earlier this year. Looking back on the past eight months, how would you say your life perspective has changed having had a little time to grieve and reflect?

I guess day-to-day, my perspective hasn’t changed dramatically. I just look at I think enjoying everything in your life -- even the worst moments -- as much as you can, and I think I took that to "Survivor" with me. That knowing that you just don’t know what the future’s gonna hold, and making the most of what you have right now. I think that was really an important lesson for me, and just kind of a change in my perspective on life. It’s also cherishing the relationships that you have in your life, which when you’re in an environment where you’re not necessarily friends with everyone and you’re away from the people that are important to you, it kind of makes you realize how important those people are. And so that was a great thing when I came home. It was a reminder of what my family and friends mean to me, and I can really make sure that they know that. Unfortunately, with how unexpected my dad’s death was, I didn’t really get that chance to say goodbye and really make sure he knew how I felt. I mean, I think that he knew I loved him and everything, but not getting that chance to say goodbye is a very hard thing, and so it was just a reminder of (the fact that) you really can’t go about life alone. And that is definitely something you learn in “Survivor,” too -- you rely on other people, and you have to have a connection with other people, and so making sure you make the most of that.

Local duo completes TransRockies run

Here's an excerpt from a follow-up e-mail I received this week from Ken Bansemer, who recently completed the Gore-Tex TransRockies Run with friend Lynn Pettus (I blogged about them last month here):

"Wanted to share with you that Lynn and I completed the TransRockies Run last Friday! Ended up being about 118 miles over the six days, in nothing but beautiful weather (if not cold at night in the tents, with temps in the 30s). Finished in about 29:18 – good enough for 11th out of 21 in our age group. We had an absolute blast and would recommend this to anyone – the support crew was simply amazing and went out of their way to make all the runners feel comfortable. Great scenery, awesome trails, great mountains to climb and descend – couldn’t have asked for a better experience.

"We were able to make sure everyone out there knew about Emmah and our fundraising. Emmah’s parents (Jeff and Julie) did in fact make it there for the finish and were able to celebrate the moment with us.

"I continued to blog about it in the week leading up to and the days of the race, and have a few more posts to put up over the upcoming days. So if you want a recap, it can be found at www.113forEmmah.blogspot.com."

Fort Mill woman runs down her dream

Have you ever caught yourself daydreaming about taking your love of running to the next level, to one where it wasn't just a hobby, a passion, or a lifestyle ... but also a job?

I've talked to enough runners to know this is a pretty common fantasy. Few, though, make real plans. Fewer still will ever take action.

And then there are people like Jamie Dodge, a stay-at-home mom who had a dream about starting a running club in Fort Mill and turned it into a reality that now sees her coaching more than 30 South Carolina runners of varied skill levels who are training for everything from 5Ks to marathons.

Founded earlier this year, Dodge's icoachurun club is a seasonal running group that is built around eight-week sessions to be held each summer, fall, winter and spring.

"We meet (at 5:45 a.m.) on Tuesdays (at the Baxter YMCA) for some type of running workout that may include anything from tempos, fartleks, intervals, pick-ups, hills, hill sprints, drills, strengthen exercises, and post run stretch," says Dodge, 37, who moved here with her husband and two children from Seattle two years ago. "There also is a long run option on Sundays in the fall for runners building endurance for fall events."

New members pay $35 for the eight-week session, and renewing members pay $20; the long run option is additional. Dodge is a certified running coach, and her runners receive gait analysis and proper shoe fitting from Omega Sports in the Rivergate Shopping Center. The next eight-week training session begins Sept. 14, with the end-of-session race being the Dowd Y 5K on Nov. 6.

Read on for excerpts from a recent interview with Dodge.

Q. What was the impetus for starting this group?

So many reasons -- where do I begin? I love running. I believe it can help people in so many ways. I believe in the power of running to transform physical and mental health. I believe that most people can be runners, and I love helping people to realize their potential and achieve their goals. This is the motivation behind why I started icoachurun. It was clear to me that the Fort Mill area is underserved in runner resources such as running clubs, running shoe stores and coaches. I decide to fill a void with combining a running club with coaching services to help bring in new runners and help people train properly.

Q. What's been the biggest challenge for you so far, as a coach?

My goal is to build confidence, motivation and inspiration along with proper training techniques and sit back and watch them bloom. But I have learned that I really have to hold onto my beginners and provide more motivation early on. I think that beginners can become discouraged easily and life can distract them from their goals. Once the habit is established, then I can let go of my hold. I have learned that I really need a vise-like grib on them in the early weeks.

Q. You ran in high school, is that right? What kind of runner were you back then?

I did run both track and cross-country in high school. It is funny, as I had recently found a box of high school memorabilia in which I keep all my high school cross country statistics. I am actually a lot faster now than I was in high school. I was always pulling up the rear on my teams. I was there more for the social aspect of being a part of a team and cheering on my friends than being a competitor. I remember being bothered when I would have to quit chatting to run an event in track. In my senior year, I was actually an assistant to the coach as I hadn't trained as I was suppose to and didn't run. I really just wanted to be there with my friends. I was and I will always be more of a cheerleader than a competitor. There was no running in my college life.
Q. And you've recently become a pretty avid marathoner, correct?

Yes. I have run seven marathons in 16 months with two of those marathons at 3:46 just seconds shy of my BQ goal. All my marathons thus far have been amazing experiences and each one holds a special place. I think I would say the Virginia Beach Shamrock Marathon is one of my favorites because I met one of my closet friends at Mile 20 on that course. I loved the after-party on the beach, ease of getting to and from the start, and the course is flat. I loved the excitement, energy and sights at the Marine Corps, but falling sick to too much Powerade sort of took away from my complete enjoyment of the event.

Q. Do you plan to do another one anytime soon?

I will be heading to Chicago in seven weeks to hopefully and finally snag my 3:45. Then if recovery goes well, I will be doing a November marathon (to be determined) and then Thunder Road to complete the year.

Q. How much has focusing on the group forced you to compromise some of your goals as an individual runner?

When I started coaching, I was afraid that I wouldn't be able to fully concentrate on my running goals as well as help others achieve theirs. I was wrong. Helping others to become the runners they want to be actually fuels me to be the best I can be. I am very fortunate to have a family that loves and support my running adventures. I believe I have found a balance between motherhood, coaching and running.

Q. Quick random question, since a lot of us don't get across the S.C. border very often: Where are the best places to run in Fort Mill?

You all should come visit Baxter Village in Fort Mill. I live and run mostly in Baxter. It is beautiful neighborhood where I can run endless miles in the safety of this community. Recently just five minutes from Baxter in Rock Hill, the Riverwalk Trail opened. I have been running lots there lately. It is a beautiful asphalt trail along the Catawba River that goes 2.25 miles out and back.

Q. And finally ... how has this whole experience changed you as an individual?

What I find the most profound about this journey to becoming a runner and a coach is that you are never too old to follow your passion and turn yourself into what you dreamed. Dreaming of doing or being something isn't just for children, teens or twentysomethings -- it’s really for anyone. Prior to being a stay-at-home mom, I completed college and worked as a corporate recruiter for a large wireless company. I had thought that this career path was the only one I was to follow, and had no idea that I could actually do something else in life. What is exciting is that I have rediscovered a joy of my early life and turned it into something I get to live every day. I've learned that if you dream it, you can do it.

Jamie Dodge, at left, with members of her icoachurun group
after last Saturday's Yiasou Greek Festival 5K.

No PR at Greek Fest, and that's fine with me

For the past several months, I've felt stuck in a rut when it comes to 5Ks. I've been frustrated. Things came to a head on Saturday: Despite a reasonably cool day (for August in the South, at least) and a flat, fast course at the Yiasou Greek Festival 5K in Dilworth, I ran a full 25 seconds slower than the PR I set back in May at the Right Moves for Youth Twilight 5K.

I hung around afterward, but laid pretty low. I like supporting my friends, but this was the second straight 5K in which I couldn't get down under 21 minutes after three races in the 20s; I was miffed ... and, quite frankly, a little embarrassed.

Then I happened to walk by the Greenapple Sports & Wellness tent, where I said a quick hello to Dr. Clay Gasparovich and Dr. G himself (Scott Greenapple). Dr. G was hanging out with Meagan Nedlo, who had just finished second in the women's race with a 17:05 but feared she may have developed a stress fracture en route. He asked how my race was, I told him not great, and he replied, with a smile (I'm paraphrasing here), "Well, you've got to stop all that marathon training."

In other words: If you want to improve your 5K times, you need to start incorporating workouts that are designed to help improve your 5K times.

By the time I got into my car and started driving home, my whole perspective had shifted. I recalled my last six 5K times -- 21:08 in January, 20:38 in February, 20:41 in March, 20:37 in May, 21:06 in July, and then the 21:02 this weekend. All within a range of less than 30 seconds.

I realized I'm not -- as I had feared -- in a rut. I've just peaked. Or, at least, this is as fast as I'm going to get unless I change my training habits.

For more than a year now, I've almost constantly been marathon-focused. I trained for the New York City Marathon, which was last November; then I went straight into training for Thunder Road, which was in December; then I did Shamrock in Virginia Beach in March and Rock 'n' Roll San Diego in June. Currently, I'm training for the Ridge to Bridge Marathon on Oct. 30. Distance has been my priority, endurance. I do some speed and tempo work, but it's focused on building marathon speed.

Of course, even if I did switch from marathon training to 5K training, I realize I can only get so fast, that there's a limit to my physical ability. Maybe it is in fact 20:37. More likely (hopefully?), it's about a minute faster.

But here's some context that has helped me put my recent times in perspective: In her past five Run For Your Life Grand Prix Series 5Ks, Danielle Crockford -- one of the fastest women in Charlotte -- has run 18:31, 19:10, 18:38, 18:49, and 18:09 at Greek Fest Saturday. She ran the 2009 Greek Fest in 18:20.

Or consider Bobby Aswell Jr., one of our area's top masters runners: 18:30, 18:24, 18:49, 18:50, and 18:19 at Greek Fest Saturday. At Greek Fest in 2009, he clocked a 18:22.

I started running a little less than two years ago, and for the first year-plus, it was fun to PR every time out. But that streak was never going to last forever. I mean, I bring up Danielle's and Bobby's statistics to demonstrate that not even the best runners around can PR in every race. They can only work as hard as they can work; they grind it out in training, and sometimes there's a reward and sometimes it's "Shoot. Maybe next time."

Anyway, a great weight was lifted off of my back as I drove home from the race on Saturday. I decided that one day -- maybe -- I'd like to temporarily dedicate myself to 5K training. One day -- maybe -- I'll take a break from focusing on longer distances. One day -- maybe, just maybe -- I'll get down under 20 minutes.

But I'm happy running the way I'm running, and training the way I'm training. So today, my friends, is not that day.

Photo by Mike Beigay (I'm waving at his 1-year-old)

Rocky roads await these two runners

Ken Bansemer's plan to run the Gore-Tex TransRockies Run started as a way for him to satisfy his thirst for adventure.

"I had been thinking about doing an ultra for awhile, but wasn’t sure I was ready to make the leap from a marathon to a 50-mile or 100-mile run – which generally takes place in one day only," says the 42-year-old Charlottean, a veteran of four marathons (PR: 4:13). "After reading about this race, I knew this was the kind of adventure I was seeking – it had manageable distances each day, but doing a challenging distance overall, in challenging terrain."

The 113-mile event begins in Buena Vista, Colo., and ends six days later in Beaver Creek, Colo. Entries are allowed only in pairs and rules dictate partners must stay within two minutes of one another throughout the race. If one drops out, the other also is finished.

As his teammate, Bansemer recruited Lynn Pettus, a 41-year-old Boston qualifier (PR: 3:47) who had been a training partner of his since the two met while prepping for the 2008 Disney Marathon through Team In Training. To date, they have completed three marathons together. "After Boston, I wanted to keep running but try something different," she recalls. "Ken approached me with this opportunity and it seemed like a great experience."

Then Bansemer came to a realization: If they were going to put forth this type of effort, they should raise money to benefit someone. Emmah Gudeman turned out to be an obvious choice for him.

"Emmah was the 13-year-old daughter of my friends Jeff and Julie Gudeman. She was the oldest of 6 kids – ages 3 – 13. I introduced her parents to each other about 18 years ago. I worked with Julie and was friends with Jeff. So in a way, I feel that I played a role in helping bring Emmah into this world." Emmah died in February after a four-year battle with neuroblastoma cancer.

So far they've raised more than $4,400, and the total still is growing.

They are flying to Colorado on Thursday, a few days early, to acclimate to the altitude. The race starts Aug. 22. Some days the runners will cover as many as 23 miles, some only 10, but each day they will be running between 8,000 and 12,000 feet above sea level on trails and narrow gravel roads, camping each night in a mobile tent city and taking five-minute showers in a shower truck.

And on Aug. 27, when the husband and father of two crosses the finish line with Pettus, they will be greeted by Emmah's parents Jeff and Julie, who are flying out from Joliet, Ill., "to share that special 'completed' moment with us," says Bansemer, "so they can also be a part of the celebration dinner, and so we can present them with the money we have raised."

I caught up with Bansemer and Pettus recently to talk about the challenge ahead.

Q. There are lots of ultramarathons out there. What appealed to you about this particular one?

Bansemer: Having never done an ultramarathon before, I knew I was ready to move beyond the marathon as I wasn’t going to get any quicker, and I always seek a challenge where I can do something different. I happened to read about this in Runner’s World about two years ago and it sounded appealing in a number of ways. Different distances each day, in a different state, on different terrain, at altitude. Also the fact that we would be sleeping in tents at night -- something I’ve done maybe twice in my life -- and running in teams, which were limited to a total of 200. It had all the elements of a unique experience that I was looking for, and was going to be a challenge to boot.

Q. What kind of training have you been doing to get ready for this challenge?

Pettus: A lot of running! I also do quite a bit of cross training -- cycling, yoga, Pilates, and weights.

Bansemer: We have been following a training plan set forth on the TransRockies website. Since January we have been running longer miles each week. My weekly mileage peaked at about 65 miles two weeks ago. It used to be that running 25 miles in a week seemed like a lot, and even for my previous marathons, I never ran more than 35 miles or so a week. Now, going out for a 15-miler seems like nothing, and I don’t fret about it. I learned from another friend who has done many ultramarathons that the key to be prepared is getting in back-to-back long runs on the weekend to get your legs prepared to run while tired. It is so true. Unlike previous training, there haven’t been any days in the past few months where I wake up with sore legs. Tired maybe, but not sore. So I take that as a good sign. There is really no way to replicate running the hills we are going to face, or training at altitude, so the best I have been able to do is some training runs recently at Crowders Mountain, and doing incline runs on a treadmill. Since January, I’ve logged about 850 miles, and had to take six weeks off for a broken rib and another three weeks for an Achilles injury.

Q. You've said this isn't about being competitive or winning, but about finishing -- and about the cause. Finishing in and of itself will be a huge accomplishment. Have you already laid out a strategy? What is it?

Pettus: The most important "strategy" is to enjoy the experience. We will be surrounded by beautiful scenery and participants with similar interests. Winning for me is enjoying the journey. That said, we will probably take Day 1 slow and thoughtfully. I definitely want to feel good going into Day 2.

Q. Lynn, what's your running relationship with Ken like?

Pettus: We do talk quite a bit about running, new gear, how we feel, but we also talk about politics, current events, career. When it gets tough (in Colorado) -- and I know it will -- Ken has my back and can motivate me to keep going. I hope I do the same for him.

Q. Ken, was it difficult to get your wife to sign off on this partnership?

Bansemer: Since I have been married to Brenda for 14 years, and running for about 10 of those, she has always been supportive of my passion to do races every so often, but I knew this time was different. This would be a huge time commitment for me, and put extra burden on her to take care of the kids on weekends when I ran long. But how does she say no when she knows this is a challenge, and I am doing it to help out our friends and honor Emmah! Brenda was sitting in the room with me when I spoke to Jeff on the phone and brought up running a race for Emmah and after that she was bought in as well. She does know that I am a goal-oriented person, and that I need these goals to keep me motivated to keep on doing my running. Plus, Brenda has known Lynn [who is not married] since our training for Disney -- Brenda also ran the half-marathon there that year -- so she knows that running together gets each of us out the door each weekend as a commitment to one another.

Q. What's your biggest fear going into the race?

Bansemer: During the past few months I haven’t thought about the challenges too much, but as the race is approaching, I am getting nervous about only one thing: the hills. The miles of hills. I don’t believe I am properly prepared to tackle them for long periods of time. The altitude doesn’t worry me at all -- although others are telling me I should be worried -- nor does the distance worry me, as that is why the TransRockies run had an appeal. Fortunately, I recognize all sorts of people try to do this run -- this is the fourth year -- and that they are able to accomplish it. It will not be easy, but if it was, I probably wouldn’t do it. Of course, if you look at the race course, Day 2 looks quite intimidating. It's only 10 miles that day, the shortest distance of the six days, but it looks like it is straight uphill for the first five miles.

Pettus: My biggest fear is the altitude. I feel strong and healthy, but the highest I have trained was 6,500 feet, on Mount Mitchell. And blisters!

Q. In the end, what do you expect or hope to get out of this experience?

Pettus: I have told others I hope this will be a spiritual adventure. I have never been to the Rockies, and am very excited about the unknown. Also, I am viewing this as a "detox" from everyday life.

Bansemer: I would like to think this brings confirmation that if you put your mind to do something that may seem impossible at first, you can do it. The body achieves what the mind believes. However, driving me the past eight months has been thinking about Emmah. … I have worn my "KEEP EMMAH IN YOUR HEART" bracelet every day since her passing in February, and it serves as a constant reminder for me that when times are tough, there is someone who had it even tougher and fought until the end. I think when I cross the finish line on Aug. 27, there is going to be a flood of various emotions – relief, satisfaction, joy and sorrow. (Colorado) was one of Emmah’s favorite places. (Her parents) will be able to participate in the celebration dinner with all the runners on that Friday night, and I hope by then all the other runners will know their story as well. It will be a special moment for me, and I am sure for them. This journey I have been on in celebrating Emmah’s life, and doing a run a few years ago I wouldn’t have thought possible, will be coming to an end. Then it will be a time for a new beginning and a new journey for me – most likely the attempt at a true one day ultra. Just don’t tell my wife.

Ken Bansemer regularly updates his blog, www.113ForEmmah.blogspot.com, and promises to do so throughout the race. You may make contributions at the site.
Observer special correspondent Melinda Johnston contributed to this report.

Run for a reason (and a free trip to Vegas)

The Crohn's & Colitis Foundation of America (CCFA) is looking for people who are interested in training for the Rock 'n' Roll Las Vegas Half Marathon on Dec. 5. The CCFA's mission is to find a cure for Crohn’s disease -- a seldom-discussed, painful and unpredictable disease of the digestive tract -- and a similar disease called ulcerative colitis.

What's being offered: The Foundation will provide participants with professional training and will pay most of the expenses for the participants to travel as a group to the race in Nevada, where they'll stay a total of four days and three nights.

What's expected: Each person will raise money for CCFA; the Foundation guarantees that a minimum of 75 percent of all funds will be used to help find a cure for Crohn’s disease and ulcerative colitis -- and to improve the quality of life for people living with the diseases.

The Carolinas Chapter is hosting several information meetings this month, on the following dates:

• 10 a.m. Saturday, Aug. 14, at Earth Fare in Ballantyne.
• 6:30 p.m. Tuesday, Aug. 17, at Borders Bookstore in Southpark.
• 10:30 a.m. Saturday, Aug. 21, at North County Library in Huntersville.
• 6:30 p.m. Tuesday, Aug. 24, at Omega Sports (intersection of Park and Woodlawn roads).

Organizers are requesting you RSVP if you plan to attend a meeting. You can do so by clicking here.

Brittney Leigh daCosta, Team Challenge Endurance Manager for the Carolinas Chapter, says a very special Team Challenge participant will tell her story at select information meetings. Sixteen-year-old Charlotte resident Sarah Bailey Wilson, a sufferer of ulcerative colitis (a chronic and painful digestive disease), raised $15,000 and finished the Boston half-marathon in June.

Sarah Bailey was diagnosed with the chronic and painful digestive disease after a family vacation during Thanksgiving break in 2009. She completed the 13.1-mile race with her parents and brother, all of whom were trained by professional coaches and support by CCFA staff and mentors. Funds raised by Wilson and her family went toward research, education, and support services for the 1.4 million Americans living with Crohn’s and colitis.

For more info, contact Brittney Leigh daCosta at BdaCosta@ccfa.org; call 704-817-7544; or click here.