Cameron Dye Triathlon Photoshoot with Hardcastle Photography and Allen Krughoff

Hardcastle Photography Photoshoot with professional triathlete Cameron Dye. Equipment used: Nikon Cameras Elinchrom and Hensel Lighting Cameron’s Sponsors: Breeze Bars Kestrel Pearl Izumi Shimano Clif Shot

Linda jogging back down the Mount Evans Road

My friend Linda, a very young 55, is seen here jogging back down the Mount Evans road at just above the 11000 foot level. We did a total of 14 miles that day in preparation for her next marathon – go Linda!
 

 

Ultra Marathon Running Movie – Indulgence

A short preview for the upcoming film “Indulgence” (Formerly Project Anton), featuring ultra marathon phenom Anton (Tony) Krupicka in the mountains of the western US. Check out the site at www.negativesplit.net for more running coverage.

Five Tips From Chirunning

 

 

Danny Dreyer, a marathon runner Ultra America and the Tai Chi practitioner, created a method of execution called ChiRunning, which combines the inner focus and flow of Tai Chi with the power and energy of operation. Here are five tips that ChiRunning has helped many runners begin to learn to run without injury:

 

1. Danny explains that Master Zhu – his Tai Chi teacher in Boulder, Colorado – said to keep your spine straight, but for the rest of the body relax and let the chi flow "like water through a pipe. In Chinese philosophy, "chi" is the vital energy or life force. This principle applies not only to Tai Chi, but to run too.

2. An efficient operation is not leg strength and leg speed. You have to let your body be removed from the center and allow the legs to simply go for walks. Let your speed is a function of their ability to relax more deeply, not their ability to push harder.

3. Let go of the pain, "No, no gain" attitude that many Westerners have toward the sport. Instead, the clear objective of establishing a communication link between mind and body. If you pay close attention to your body will learn what can and can not do. This is called "Body Sensing. By developing a good system of communication with your body can teach new skills and habits, without exaggeration and therefore hurting.

4. Lean slightly forward when running, about a quarter of an inch, and let gravity do some work for you.

5. The land at the foot instead of mid-heel, thus preventing the movement of breaking the heel, which is common in most of the runners.

 

America’s Most Scenic Marathons

 

By Kristin Luna

Whether you’re a marathon newbie or veteran, why submit to the challenge in your own hometown when you can combine fitness and vacation for the adventure of a lifetime?

Most countries and US states boast at least one marathon of their own, giving runners a myriad of options should they choose to take the plunge. Read on to discover Travel Channel’s picks for North America’s most scenic runs.

Steamboat Marathon
Steamboat Springs, Colorado
Snow-capped peaks and lush, green valleys surround runners as they make their descent from this marathon’s starting point high in the Rocky Mountains at historic Hahns Peak Village to the Routt County Courthouse in the resort town of Steamboat Springs far below. The route offers views of a myriad of mountain wildlife and a handful of working ranches and covers an overall drop of 1,400 feet along the 26.2-mile route. The rolling hills and high altitude will take their toll on runners, and participants should practice running in the mountains beforehand.

While most visitors know Steamboat Springs as a mecca for skiers, it also boasts plenty of summer activities. At nearby Strawberry Park, just 7 miles outside town, runners can unwind after the race by enjoying the therapeutic wonders of the park’s natural hot springs. If you’re a nature lover, take advantage of the area’s outdoor opportunities by swimming in Fish Creek Falls or tubing along the Yampa River. The historic downtown of Steamboat Springs is worth a gander; because it’s a ranching community, the streets are wide enough to accommodate a cattle drive.

Mayor’s Marathon
Anchorage, Alaska
Anchorage’s Mayor’s Marathon takes place the day after the summer solstice, when runners can revel in a solid 19 hours of daily sunlight. Much of the marathon course follows a dirt-packed road — meaning you’ll dodge rocks and boulders along the path — so racers should train with this in mind. The race begins along a bike path that winds around toward a golf course before beginning an 8-mile stretch through the serene wilderness. After a climb, the course heads back down toward the University of Alaska campus, where it connects onto a municipal trail through the heart of Anchorage and ends at a local high school near a lagoon. The race’s half-marathon follows a different route that passes through Earthquake Park. Wolves, bears, foxes and moose are common residents in the area, though many will scatter when they hear runners approach. In collaboration with the race, Logistics, L.L.C. offers participants and spectators half-, full- and multiday tours of Alaskan hot spots. Excursions include a nighttime Midnight Sun Glacier hike, fly-fishing, white-water rafting, glacier cruises, paragliding, horseback riding and flight-seeing. If you have a few days to spare, cruise through the Kenai Fjords, explore Wrangell-St. Elias National Park and Reserve, or take the train up north to Denali.

Kona Marathon
Keauhou-Kona, Hawaii
Doubling as the site for one of the world’s most revered Ironman competitions, Kona offers runners the chance to race in paradise. The marathon commences at Keauhou Beach and follows the coast along Alii Drive — the primary road that runs parallel to the western beaches of the Big Island — before turning at Kuakini Highway, continuing on Queen Kaahumanu Highway, then looping around and covering the same course back. Along the way, runners will have clear views of Hawaii’s emerald waters, black-rock beaches and palm-fringed coastline. After your sweat has dried and you’ve removed your running shoes, spend a couple of days in quaint Kailua-Kona. You can snorkel at Kahaluu Beach (where you may just spot a sea turtle or 2), rent a kayak and paddle out to the Captain Cook monument south of town, and eventually make your way to Kilauea and Volcanoes National Park to witness glowing lava formations firsthand.

San Francisco Marathon
San Francisco, California
The hills will be the first of many challenges that await runners in one of America’s most beloved cities; keeping focus on the path ahead while passing through San Fran’s stunning scenery will be another. Beginning along the Embarcadero, the marathon course passes Pier 39 and runs down to Fisherman’s Wharf along San Francisco Bay. Admire the lavish townhouses in the yuppie Marina district, before passing through the Presidio en route to the Golden Gate Bridge. You’ll cross the iconic monument before looping around at Vista Point and coming back. Don’t forget to take a peek at the city’s remarkable skyline when making your way back over the bridge and downtown. Once you reach the Presidio, you’ll change directions and travel through the verdant Golden Gate Park. Upon leaving the park, the gritty Haight-Ashbury district comes next, followed by the Latino-inspired Mission. At the promenade of the AT&T Park, you’ll know you’re in the homestretch: The race finishes inside the Giants’ stadium. After crossing the finish line, spend a couple of days taking in the city’s sights — at a more leisurely pace this time — before making your way east to Yosemite or south along the scenic Pacific Coast Highway to one of many notable seaside towns like Monterey or Santa Barbara.

 

 

An Injury-Free Approach To Cross-Training

Find more: Wheel Benefits Loosen Up The Runner's Six Pack

Runners cross-train to prevent injuries. so it's ironic, if not unjust, to get injured when cross-training. Last year, I was in a Pilates class, struggling to master a hamstring-curl maneuver with my feet up on a stability ball. Although the instructor suggested a less difficult move for beginners, I forced the motion until my right hamstring felt like it was being torn to shreds. It was. My injury sidelined me from running for nearly two months.

Of course, Pilates and alternative forms of exercise can improve your fitness, prevent and rehabilitate injuries, promote recovery, and revive a stale routine. The trick is to approach them as a runner. Runners have their obvious strengths: power, endurance, tenacity. But within those strengths lies the potential for weakness: quads that overpower our hamstrings, neglected upper bodies, and poor flexibility qualities that could lead to problems. "Running makes you a fit runner," says Jason Karp, a running coach in Albuquerque, New Mexico. "But your running fitness may not translate to other activities that use your muscles and joints in different ways. Taking on too much too fast can make you vulnerable to injury." Understanding the three most common problems for runners will help you cross-train safely, so you can benefit without incident.

Runner's Challenge: Weak Hamstrings

Cross-Training Fix: Hamstring Exercises, Cycling

Healthy Approach: Quads are larger and have more muscle mass than hamstrings, so they generate at least one and a half times more power, says 1993 World Marathon Champion Mark Plaatjes, a coach and physical therapist with Boulder Running Company. "Running increases this imbalance because it's such a quad-dominated activity that it makes them even stronger," he says. Because the hamstring is weaker and has to work harder to keep up, it's susceptible to pulls and tears. Runners aiming to reduce this imbalance often head to the gym for hamstring curls. The mistake comes in trying to lift equal amounts of weight with the hamstrings and quads. "You can't expect to get your hamstrings to 100 percent of the strength of your quads," says Plaatjes. "A good goal would be to do 50 percent of what your quads do." Start by curling 20 percent of what you can lift with leg extensions and work up from there.

Cycling and spinning also build leg strength, but unless you wear shoes that clip into the pedals, you'll be building up your quads, enhancing the imbalance. "With toe clips, you're not just pushing down, you're also pulling up that's what hits the hamstrings," says Alysia Mastrangelo, Ph.D., assistant professor of physical therapy at The Richard Stockton College of New Jersey. Also watch your form. Cyclists who move side to side excessively during the downstroke motion put excess pressure on their knees.

Runner's Challenge: Weak Upper Body

Cross-Training Fix: Strength Training, Swimming

Healthy Approach: Setting PRs requires more than leg power. A strong upper body helps you process oxygen more efficiently, which allows you to run faster with less effort, Mastrangelo says. Adding upper-body work to your routine will also help you maintain your form in the late stages of a race when your form deteriorates. Runners who are new to strength training tend to get injured either by lifting too much or lifting with incorrect posture, Mastrangelo says. She recommends first assessing the maximum amount of weight you can lift one time. Warm up with a few lightweight reps, and then see what your max is for one rep. Train at 50 to 75 percent of that. Always do your exercises in front of a mirror. If you lose proper form, lower your weight or reduce the number of repetitions in each set.

Swimming is often praised as an ideal cross-training activity for runners because it provides an excellent cardio workout with zero impact and it strengthens muscles that running neglects. But that can lead runners into a false sense of security. Sue Levin, 45, a runner from northern California, learned the hard way. "I had been doing the butterfly stroke wrong for six months without realizing it," says Levin, whose arm injury required eight months of rehab. Mastrangelo says to start with 20 minutes in the pool. To get a workout roughly equivalent to running, you have to swim only about one quarter of the distance you'd run. Unless you have a swimming background, stick with the freestyle stroke, which is easier to master and is effective at building upper-body strength.

Runner's Challenge: Tight Legs

Cross-Training Fix: Yoga, Pilates

Healthy Approach: Yoga and Pilates build core strength, mental focus, balance and perhaps most important for runners flexibility. But in our attempt to loosen our hamstrings, calves, and hips, we can push ourselves too far and end up with a strained muscle or joint. Start with a beginners class, or find an instructor who offers modified poses. "It's better to practice a beginner's version with good form than an advanced pose with bad form," says Wendy Puckett, a marathoner and owner of Steamboat Pilates in Steamboat Springs, Colorado. Tell your instructor that you're a runner and whether you have any chronic injuries. She could show you how to use yoga blocks or straps to help you ease into positions.

Runners are conditioned to run through discomfort, but if you feel pain, back off. Recognize your body's limits and have realistic expectations. "I may not be as good as the person next to me, but I just focus on my own goals," says Carrie Tollefson, 30, a 2004 1500-meter Olympian, who practices yoga. If Tollefson can turn off her competitive instinct while cross-training, the rest of us can, too.

 

Athletes over 40 hurtle past records, stereotypes

Over the Hill?

Matt Carpenter, 43 Carpenter – owner of a 90.2 VO2 max, a record high for the measurement of efficient oxygen use – leaps a gulley at Garden of the Gods. The runner is often a winner of the Pikes Peak Ascent and the Pikes Peak Marathon. Photo by Helen H. Richardson, The Denver Post

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Jason Blevins The Denver Post

The familiar doubt arrived, haunting Marshall Ulrich.

"You are too old for this."

It was 114 degrees, and 56-year-old Ulrich was 35 miles into July’s Badwater Ultramarathon, a 135-mile race that climbs from California’s Death Valley to the flanks of Mount Whitney. Ulrich was crossing Death Valley for the 20th time in his running career, and things were looking grim. He’d lost 6 pounds since the start. His legs felt leaden, his breathing was labored. He was cramping. Sweat pouring. He was dead last in a race he’d won four times.

Maybe he’d pushed too hard, racing across the Gobi Desert, taking on an adventure race in Virginia and an ultramarathon through the Swiss Alps during the two months prior. Maybe after two decades of endless running in 117 ultra competitions and a dozen expedition-length adventure races and summiting the highest peaks in each continent, he was nearing his end at the top.

Maybe he was simply too old.

"I definitely thought about that for a little bit," he says, leaning back into a leather chair at his home perched above St. Mary’s Glacier.

"I had to give myself a little talk and say, ‘So what?’ I had to stop feeling sorry for myself. So I’m suffering. Big deal. I expect to suffer, and really, I just don’t care. You have to remember you always come back."

After an hour in the medical tent and a gallon of water, Ulrich found his inner champion and passed more than 40 other racers on his way to the finish the next day.

Turns out age wasn’t a factor. For Ulrich and an impressive roster of other over-40 athletes, a combination of smart training and the wisdom of experience lets them stay competitive.

They aren’t winning despite their age. They are winning because of their age.

Oxygen-burning machines
"What we are seeing is a new phenomenon in that we have athletes who are basically athletes their entire lives," says Chris Carmichael, Colorado Springs training maestro to Lance Armstrong and a former pro bike racer who finished his second Leadville 100 this year at the age of 46, this time in less than nine hours.

"They just keep on going. They just keep on getting more efficient with their use of oxygen. After years and years of aerobic training and competing, they are, in a sense, smarter athletes."

And they compete in an evolving playing field that is turning recreation into sport. What were once multi-day or several-week hikes – like the Colorado Trail or the Kokopelli Trail – are now venues for nonstop endurance races. Marathons, once the pinnacle of athletic achievement, are mere training runs for ultra races that span at least 50, but more often 100, miles.

Front page of the Sunday, 10/21/2007, Denver Post

Adventure racing, which draws teams so fast that the biggest weeklong races sell out in a matter of hours, has evolved into a contest for those who can suffer the most and still keep moving.

Take Bernie Boettcher. On his 45th birthday last month, the Silt legend reset his master-class record and logged his fourth overall win at the Imogene Pass race above Telluride. It was his 267th race in 260 consecutive weeks. In those five years of every-weekend racing in sneakers and snowshoes, he’s tallied 115 wins and 208 master-class wins.

"At the end of suffering, there is a reward, and it’s a really neat feeling to overcome that suffering," says Boettcher, his blue eyes gleaming beneath his trademark wide-brim straw hat. "After a while, that feeling is irresistible. You plow on through because you know it’s so good."

Passion before performance
A common thread found among Colorado’s venerable elite – aside, of course, from natural athletic talent – is a late competitive start. Most didn’t begin their full-tilt racing career until their mid-30s or even later.

"Maybe that’s because we have a different set of expectations and the passion came before the performance, where a lot of guys who started young had the performance first and then lost the passion," says Matt Carpenter, a rarely beaten world-class runner who, at 43, just won both the Pikes Peak Ascent and Pikes Peak Marathon in the same weekend.

"You have to look pretty hard to find young guys with the level of passion some of us old guys bring."

A few months ago, Carpenter teamed up with Ned Overend, a 52-year-old mountain biker from Durango, to win the team contest in the Teva Mountain Games. The two gray-haired athletes giddily beat some of the strongest young competitors in outdoor sports.

"I have a lot more respect now for the old-man strength, and I know now, once the gun goes off, forget the age groups. It’s every man for himself," says 29-year-old Josiah Middaugh, a nationally ranked triathlete from Vail who has lost several times to some of Colorado’s toughest over-40 racers.

The passion of the extraordinary elders is anchored in a steadfast love for training. Sure, for outdoor athletes, training means going for runs and rides in the woods. Who doesn’t like that? But when it comes to competing at an elite level, training involves somewhere around 40 hours a week of heavy work, not a weekend ride or two.

And after a couple of decades of training, the older athletes learn a few tricks – like how to taper and how to make it fun – that keep them in shape while staving off dreaded burnout.

They have trained for so long, their fitness level is staggering and it stays high. They aren’t rolling off the couch to prep for a race. They are building on decades of work.

"Training is a part of our lifestyle," says Overend, who was twice ranked as the world’s top rider and still levels virtually all rivals who pedal against him.

"Racing is important, but training is absolutely important. … You have to build momentum, get the right intensity and volume and find the right recovery time. It’s complicated, and it changes all the time. "

Wisdom of the war horse
The right training regimen fosters the right mental game – and that’s where some over-40 athletes say they have the sharpest edge over their younger rivals. It’s the same for most sports, where the old war horses know the strategies of a contest and carry the confidence and expertise they need to defeat stronger adversaries.

"Physically, I know there are people on the starting line who are probably stronger than me, but that doesn’t mean I cannot beat them," says Vail’s Mike Kloser, a 47-year-old husband, dad of two teenagers, director of activities at Beaver Creek and the world’s most accomplished adventure racer – who still rides a mountain bike like he’s being pursued by wolves.

"It might actually mean I am more able to beat them, because they rely less on their mental game. The mental game is a huge factor."

So long as that mental war is waged before the start of the race. While a younger racer might be strategizing and obsessing during a race, veterans know that in competition they have to remain in the moment.

"For me the mental part isn’t really a part of it. I just get out there, and it’s too overwhelmingly physical to get stressed," says Dave Wiens, a mountain biking champion who beat Floyd Landis and his own record in his fifth win at the grueling Leadville 100 race this summer. "A lot of it is attitude. You are going to be as old as you think you are. I like to think I’m only 43."

Motivation is a varying characteristic among older athletes. For racers such as Carpenter, Kloser and Boettcher, it’s all about winning. Some race to win, but they race for other reasons. Wiens and Overend are so in love with riding, they will race long after they lose that perch on the top podium.

Winning for a cause
As for Sedalia runner Diane Van Deren, she races to win so that her message will be trumpeted.

A dozen years ago, surgeons told Van Deren her career as a pro tennis player was over. The chunk of seizure-scarred tissue they were carving from her brain would take with it her athletic excellence. Today, the 47-year-old mother of three is on track to become the most accomplished female endurance trail runner in the country.

Last month, she placed fifth overall at the 50-mile Dances With Dirt ultra in Hell, Mich., dominating the women’s field, setting a masters record and beating all but four of the male racers who lined up at the start.

She found herself grinning at the same panting question from several racers she passed: "Do you mind if I ask how old you are?"

"When I win, I use it as a tool to raise awareness of brain injuries. It’s not about me. It’s about what I can do with that win," says Van Deren, a North Face-sponsored runner who works closely with patients, administrators and doctors at Craig Hospital.

"I want to take a gift I have as an athlete and use it to the best of my ability. My legs are my voice."

Ditto for ultramarathoner Ulrich, who has raised more than $250,000 for the St. Lucy Filippini Health Center in Hamelmalo, Eritrea, through his tireless running and fundraising.

"When I was young, it was an ego thing – pushing myself to see what made me tick," Ulrich says.

"Then I got that figured out and found another motivation. Knowing I’m doing it for someone else keeps me going. If it was just for myself, I wouldn’t do it. I guess I’m kind of getting over myself."

 

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MATT CARPENTER, 43
Carpenter just changed his motto. It used to be:

"Go out hard. When it hurts, speed up."

Now it’s:

"Train like you’re young, and race like you’re young."

"I’m not making any concessions to age. I think the key word is denial," says the father of one, whose particular skill is running up and down mountains.

Carpenter says he is stronger than ever before, but maybe not as fast. Judging by his recent performance on his home hill, Pikes Peak – winning both the ascent and marathon in two days – it’s hard to see any declines in speed. Besides, a decline in Carpenter’s world means that his dominant wins are simply less dominating.

The 122-pound racer chooses his contests carefully and does not lose. Arguably the best mountain runner in the world, Carpenter logged a VO2 max of 90.2 in 1990, the highest ever recorded for a runner. (VO2 max is considered a benchmark of fitness and measures the amount of oxygen a person can extract from circulating blood and distribute to muscles during high exertion.)

Learn more about Carpenter, one of the more opinionated and colorful runners, at www.skyrunner.com.

 

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DAVE WIENS, 43
Wiens owns the Leadville 100 bike race.

The five-time winner of the ridiculously difficult race put a special effort into this summer’s competition, knowing that Floyd Landis, and possibly Lance Armstrong, would be racing.

For training this spring, he rode the Kokopelli Trail Race from Fruita to Moab – scorching the 142-mile desert race in 12 hours, 45 minutes.

It paid off. When push came to shove in the final leg of this year’s Leadville race, it was Landis pushing Wiens – and the Gunnison father of three boys shoved harder.

Born and raised in Denver, Wiens started racing pro after graduating from Western State College in 1988. Wiens officially "retired" from racing in 2004, but that was before the two-time national mountain biking champion won his four Leadville 100s, the inaugural 125-mile Vapor Trail Race and the Crested Butte Classic 100.

Obviously he has his own definition of "retired."

"It’s kind of an obsession. That’s a problem I have. I am going to have a hard time defining ‘the end,"’ he says. "While winning is certainly more fun, I think losing has way more to offer in terms of character building. I’m going to do Leadville until I get beat. And then I’ll probably do it again."

 

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BERNIE BOETTCHER, 45
Boettcher lives to run in the hills. Not just jogging, but racing and beating everyone who lines up against him.

During nearly five years of racing, the part-time artist from Silt has developed an encyclopedic knowledge of his rivals: their style, how they look when they are feeling strong, and more important, what they look like when they are suffering. Things like tilting their head back. Slowing the swing of their arms. And the most tell-tale sign, looking back over their shoulder.

"You know that that means? That means they’ve stopped racing. That’s when I make my move. For years I have worked on recognizing signs of weakness. I’m like a predator," he says, noshing on a buffalo burger after a quick 30-mile training run.

He makes sure to never develop a pattern his rivals could use against him, working feverishly to assure his strategy is never turned on him. His wife, Jeannie Blatter, is an equally gifted runner, and often the pair wake up Monday with pairs of matching medals. They both share an "excessive personality" that drives them to compete.

"Everything I do is designed to win at running," he says.

 

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MIKE KLOSER, 47
Kloser started pedaling his mountain bike competitively in the mid-’80s after living in the Vail Valley for several years.

He dabbled in the pro mogul skiing circuit for a while, winning a few national contests. But he found his calling hammering the knobby-tired ride, winning mountain biking’s pre-sanctioned world championships in 1988. The father of two teenagers who are emerging as top-tier athletes themselves, Kloser credits his longevity to his switch to adventure racing in 1997.

"Now everything I do outdoors is training," he says.

In the past decade, the 26-year Vail Resorts employee has earned the most wins in adventure racing history, captaining his Team Nike to five world titles, three Eco-Challenge wins and four Primal Quest championships.

Last year he won the U.S. Winter Triathlon Championship at Grand County’s Devil’s Thumb Ranch, confirming his reputation as one of the world’s top all-around outdoor athletes. He does it all and he wins, sporting an unnervingly placid "isn’t-this-fun" grin with every step.

His strategy: pray for the worst weather imaginable. "I really hope for adverse conditions. I relish those hard circumstances because I know rivals wither in those conditions," he says.

 

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DIANE VAN DEREN, 47
In April, Van Deren ran 47 hours, logging 150 miles without stopping.

On her final – and 15th – 10-mile lap at the McNaughton Park Trail Run in Illinois, race organizers began taking down ribbons marking the trail. After all, the racers had been there 14 times. Van Deren freaked out.

"Where’s the trail?" she screamed at the checkpoint staff. "I have a brain injury. I can’t remember!"

A flustered organizer joined her, running along the trail, pointing out the turns – and Van Deren set her record. Just like always.

After brain surgery 12 years ago, Van Deren must write notes on her hands and drop-bags on long-

distance runs. "Drink. Flashlight. Rain jacket." That keeps her focused on stuff like surviving while she stomps her way into history.

The mother of three – including a 19-year-old serving in Iraq – kept her surgery and seizure history secret during her first years on the competitive ultra circuit. When she established herself as a force, she came out and became one of the nation’s leading voices for brain-injury awareness.

She takes her role-model status as seriously as her training, which involves waking at 4 a.m. daily for trail runs that stretch past 30 miles.

"There are no shortcuts to what we do," she says. "It all comes from hard work, and we need to convey that message more clearly. It’s our obligation to set good examples."

 

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NED OVEREND, 52
Overend is the living legend of mountain biking. The Durango racer started his career on the highest step of the podium as a runner, logging top finishes at Imogene Pass in 1980 and 1981.

When he mounted a mountain bike in the early ’80s, he began a career that kicked off with wins at the inaugural world championships in Durango in 1990. From there, he went on to earn two world champion titles and six national crowns as well as dual nicknames: The Lung and Deadly Nedly.

He beat his own record at this summer’s Vail Hill Climb – part of the Teva Mountain Games – beating Floyd Landis with a blistering time of 27 minutes, 29 seconds on the 9.7-mile, 1,500-vertical-feet climb up Vail Pass.

"Avoiding injury is my key," he says. "If my knees get sore on a bike ride, I turn around and go home. I stand in freezing water a lot too: the Animas River, right here in town. I think that kind of ice bath is a good way to reduce inflammation and reduce the chance of injury.

"Injury means needing to take more time off, and that can lead to getting out of shape. You can’t be this old and get out of shape, because it takes so long to regain it."

 

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MARSHALL ULRICH, 56
Ulrich started running 26 years ago to handle stress as his first wife was dying of cancer. He ran a few marathons, barely dipping below the three-hour mark.

On a whim, he decided to run a 24-hour race in upstate New York in 1988. He won it, setting a record, and surprised himself by maintaining that three-hour marathon pace for the entire 24 hours. The father of three had discovered a rare ability to run for, well, forever.

In 2002 he began a quest he dreamed up at age 8: to climb all seven of the highest summits on the seven continents. It took him a mere 3 1/2 years.

Next spring, the lithe Ulrich will join renowned ultra runner Charlie Engle, 44, in an attempt to break the record for running across the United States. Starting in Seattle, the pair plan to run at least 68 miles – probably 15 to 17 hours a day – for 47 days, ending in Washington, D.C.

"There are lots of people out there who think it is extraordinary to go out and run 100 miles. For us it’s much more instinctive to do that instead of sitting on the couch drinking beer and watching a ballgame.

"We have this yearning. I always said I wanted to run into my 90s. Now I’m thinking I can do it into my 100s."

 

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A Guide to Some of the Best Marathons in North America

Picking a "best" marathon can be like finding a good piece of chocolate in a sampler box of candies: You either take the plunge–and possibly pay the price for it–or you rely on the advice of someone else who has eaten a piece before (or in this case, has done a particular marathon before). Here’s our advice on some of the best races in the country–all so you can match your tastes with a race. Now all you have to do is start training.

 

Best Rural Race: Napa Valley Marathon

You don’t need to be a pretentious snob with a lifetime subscription to Wine Spectator to understand the appeal of Napa. The race is miles of pristine rolling countryside (mustard fields that will later be replaced with grapevines), with only the last mile in town. The fast course requires a Herculean effort between several municipalities, and has 1,300 volunteers for a 2,300-person race. Runners get a plethora of perks in return for their entry fees.

"I think the most important thing is we treat every runner like they’re the only one in the race," says race co-director David Hill. www.napa-marathon.com.

Best Small-Town Race: Richmond, Virginia

Richmond is a smaller city that thinks big. Its marathon offers prize money and has many of the same features of Chicago or New York, but without the crowds. Instead, you’ll run by stately neighborhoods on tree-lined streets, albeit with a smaller audience.

"You get a lot more of the funky urban multicultural experience in Chicago," says Meg Daniel of Kennesaw, Georgia, who has run both. "In Richmond you get a little bit of everything else: the stately old neighborhoods, the quiet Zen-like tranquility of the river, and the historical in-town setting."

Plus, race directors entice marathoners with two dedicated "Junk Food" stops (miles 16 and 22), stocked with cookies, pretzels, Gummi Bears, soda and other sweets to keep runners on a high www.richmondmarathon.com.

Best Big-City Race: New York City

The New York City Marathon is doing what the city has always done–embracing those from abroad. New York’s field is comprised of a stunning 12,000 international runners, and the town welcomes them with some of the largest marathon crowds going (two million or so). The runners tours all five boroughs of the largest city in the U.S., and is one of only two marathons to garner national television coverage, which is why "big" doesn’t really do it justice. Now that ING is ponying up one of the largest prize purses in marathoning, look out: New York’s only going to get bigger. www.ingnycmarathon.org.

Best Destination: Honolulu

Here’s some running therapy for you: Think December. Think white sand, warm temperatures, the sound of waves lapping against the shore. Good. Next, visualize running in shorts while your friends back home are trying to find ways to keep their extremities warm. Now think fireworks over a pre-dawn sky, torch-lit roadways, Japanese banners, costumes and drums. Picture a long, dramatic uphill that will suck the wind out of your lungs, followed by a view that has a similar effect. The Honolulu Marathon is one of the world’s greatest spectacles of running. If you’re up for scenery and a wild time, this is the place. www.honolulumarathon.org.

Best Chance for a PR: Chicago

There are some obvious reasons why those seeking to catch lightning in a water bottle invade Chicago. The crowds are enormous, and no matter how fast you are, there’s someone to run with. The course is flat, which means even pacing–the best route to a PR. But there are other explanations why people speed here. An underrated one is that runners can walk out of their hotels, across the block and up to the starting line in Chicago. In many other "fast" marathons, you sit on a bus for an hour or more, then anxiously kill time (outdoors) in a temporary village that is often as welcoming as Amityville. Chicago removes a great deal of the stress before a marathon by nature of its loop course, which means you run relaxed. And when you run relaxed, you run very, very fast. www.chicagomarathon.com.

Toughest Marathon: Pikes Peak (Colorado Springs)

A race that began as a challenge between smokers and non-smokers, Pikes Peak has enough standing between you and the finish line without chronic emphysema.

"The joy of running the event is really overwhelmed by the agony of it," says Ron Ilgen, race director. "I was one of many who say while they’re running, I’ll never do this again.’"

But they just can’t stay away. Keith "Curly" McKenney of Georgia finished just four minutes before the cutoff. "Standing thereI could only think of how well we had all done, and how I never wanted to do that again." This year, he’ll attempt "The Double": the Pikes Peaks Ascent, Saturday, followed by the marathon (up AND down) on Sunday. If you think that’s brutal, try volunteering. Twenty-two garden hoses are hooked together to transport water to the last aid station. Then there’s the occasional snowstorm. It’s a world-class mountain race, but it’s still a mountain race. The point? Yes, you’re a badass if you run it, but know what you’re getting into before you decide to conquer Pikes Peak. www.pikespeakmarathon.org.

Most Charitable: Marine Corps (Washington, D.C.)

People can, and in fact are, raising money for charity at almost any marathon these days. Some have become destinations for charity groups; others are linked directly to organizations. Along those lines, Marine Corps staff have turned what used to be a sore spot for them (the difficulty of gaining entry) into a chance to do good: Raise money through one of their chosen charities and you receive a coveted race bib. So you can feel good about your race, even before the gun goes off. www.marinemarathon.com.

Most Legendary: Boston

The Boston Marathon has taken quite a beating recently–by the weather, by the press, by the inability of anyone not born in the Rift Valley to win the thing. Sure, it’s got some issues. Like the fact that the trip out to Hopkinton feels like a cross-country tour in your parents’ old station wagon, the one with vinyl seats and without air conditioning ("We’re on a pilgrimage to see a Moose!"). But this is still the granddaddy of them all–the one on every runner’s wish list, either to run in or to win. It’s a fabled course, steeped in history, and you feel its magnitude at the starting line. There’s just nothing like Boston. And until you’ve suffered through the journey like the rest of us, there’s a little piece of your running puzzle that’s missing. www.bostonmarathon.org.

Best New(er) Race: Baltimore

Baltimore, seemingly rife with orange cones and potholes, was not in the running for "Most Scenic Marathon" on our list. But it’s here because those in charge are determined to keep improving their race. Michael Shilling of New Jersey has run every Baltimore Marathon since it began in 2001.

"The beauty of this marathon lies in the fact that the race director and race management company listen to the runners," he says. "They have changed the marathon every year based on runner feedback."

That includes the course, which has been smoothed out since its inaugural year and starts and finishes at Baltimore’s coolest feature, the stadium area that houses both the Ravens and the Orioles. Note the plentiful pre-race restrooms, top-notch expo, swank race shirt (Under Armour is the main sponsor) and lots of spectators. www.thebaltimoremarathon.com.

Best Race at Altitude: Salt Lake City

Yes, the air is thin. Salt Lake City rests at around 4,500 feet. But the vociferous encouragement may make you forget that it feels like you’re breathing through a straw. "This town took ownership of the race from the time it was announced," says Jeff Wilson of Columbus, Ohio. "They took the race as their own and made it special."

"Special" included a finish through the Olympic Plaza and boisterous crowds, in addition to a race management company that sweated the details.

"Great races combine a tireless service to the athlete with an attitude of fun," says Wilson, a veteran of 31 marathons. "We’re all out there to celebrate the day, the sport and each other. The best (races) build on that." www.saltlakecitymarathon.com.

Most Scenic: Big Sur

So you know that car commercial, where a sedan is knifing down a two-lane road high above the ocean with some overdone Led Zeppelin song cranking in the background? You know how your eyes drift from the car you can’t afford, over to the dazzling view? That’s Big Sur, a breathtaking stretch of Northern California coastline. And you, my friend, are going to see it at a much more reasonable speed. Because as beautiful as it is, the Big Sur Marathon is also hilly, and no place to shoot for a PR. Looking west, that won’t matter much.

"Spending the better part of four hours watching the California coast is a pleasant way to spend a morning, even as the pain in my legs constantly increases," says Rick Swayne of Los Gatos, California, a regular here. Be sure to bring along a portable camera; you’ll want to document your slow, painful, gorgeous journey. www.bsim.org.

Best Place to Feel Like a Movie Star: Los Angeles

Drawn to the bright lights of show biz like a moth to a porch light? You’ll dig the 8:30 a.m. start (though some have complained of the heat). Love hearing people call out to you? The personalized bibs (with your first name in big letters) will be right up your alley. Dream of competing in a reality television show? Try crying at the end of a marathon in front of a grandstand full of beautiful people. Los Angeles makes you feel like a somebody.

"The city made such a big deal about it," says Kelli Picon of Greeley, Colorado, who ran the race in 2004. "There were posters all over L.A., Hollywood and everywhere else we went. We saw coverage of it on TV–it made us all feel very important." www.lamarathon.com.

Best Marathon/Vacation Combo: Vancouver, B.C.

It’s about time somebody recognized our neighbors to the north. Vancouver, whose marathon is typically at the end of April, is a beautiful historic city with a British feel and plenty of entertainment for everyone. The race itself is a well-organized, athlete- and spectator-friendly race that gives you a jumpstart on sightseeing. Plus, the hills aren’t so bad that you’ll have to spend the rest of your vacation holed up in the hotel. www.adidasvanmarathon.ca.

Best Race to Leave the Kids Behind: Las Vegas

Running is to Vegas as gambling is to the Vatican. Running means early mornings, carb-fests and sweat-drenched shirts. Vegas means sleepless nights, all-you-can-eat shrimp and sweat that smells like rum and Coke. Maybe that’s the allure: If you’re going to sacrifice your social life in the pursuit of endurance, you might as well celebrate the end of it all in Party Central. Tom Stieg of Washington state knows. He came up short of a Boston qualifier in a windy Vegas last year.

"I was so disappointed I didn’t get to Boston, I headed right for Monte Carlo Brewery and just went crazy," he says. "I was there for the rest of the day, still in my running stuff." Some runners say they come for the fast course. We say they’re bluffing. www.lvmarathon.com.

Best Race with a Half Marathon: Flying Pig (Cincinnati)

Many people don’t know that Cincinnati was once known as "Porkopolis," or that it houses one of the best rib joints in the country (a favorite of the late Bob Hope). In fact, pigs are ubiquitous in the ‘Nati; even the statue commemorating the city’s bicentennial has four winged swine on top of a riverboat’s smokestacks.

Now, for the first time, the Flying Pig Marathon (purveyor of one of the best medals on the circuit) serves up a half-slab of marathon in addition to the full slab. It’s a great addition for those who don’t quite have the appetite for all those hills. www.flyingpigmarathon.com.

Best Race Off the Radar: Cal International

This marathon is actually pretty well known, if you live west of Boise. But Cal International is held in December, after all of the major fall marathons have come and gone. To many runners east of the Rockies, it never crosses their minds. Their loss.

Cal International is one of the best point-to-point marathons going. It runs downhill from Folsom Dam to the center of Sacramento, and is impeccably organized. Typically good weather greets runners, as does a varied course, a fantastic finish line and good crowds — which makes Cal International a good change of scenery, or a great place to rebound from a fall marathon disaster. www.runcim.org.

Best Race That Lives Up to the Hype: Twin Cities

The Twin Cities Marathon lays claim to being the "Most Scenic Urban Marathon." Apparently, it’s all true. Talk to anyone who has run it, and it’s as though they’ve been hypnotized by the fall foliage and the pristine neighborhoods.

"I would say if you’re going to run a marathon in a city, you’d be hard-pressed to beat Twin Cities," says Jesse Pagels of Chicago, who has run all the big ones. Twin’s course traipses through stately neighborhoods, along the shoreline of the lake and on the banks of the Mississippi. But it’s not just scenery that draws people: Twin’s point-to-point course begins just outside the Metrodome, which means a cozy warm-up and plenty of restrooms. At the other end in St. Paul, the finish up Summit Avenue then down past the capitol is one of the most memorable in the country. www.twincitiesmarathon.org.

Biggest Bang for the Buck: Houston

Way back in the ’90s, the HP Houston Marathon was having an identity crisis. They were losing elite runners to other races, and registration was stagnant even as marathoning was experiencing a second boom. Enter new race director Steven Karpas, a runner with a marketing and finance background. Exit prize money for elites. Karpas and the marathon staff plugged that money back into runner benefits and race technology. For $65, each entrant gets a training T-shirt, official race T-shirt, finisher’s sweatshirt, finisher’s beer mug, finisher’s medal, finisher’s certificate and a hot breakfast at the finish line. Houston also helped pioneer the art of tracking runners online.

"We wanted to grow our race, and thought the one way to do that was if runners were direct beneficiaries of the aspects of the race," Karpas says.

It’s worked. Since 2001, the HP Houston Marathon has added a half marathon and 5K and has grown its participation to 18,000 total runners. The half marathon is the men’s national championship race, but every runner feels elite in Houston.

"Lots of races claim they do everything for the runners," says Randy Moore of Minneapolis, who ran Houston last year. "Houston lives up to everything it claims." www.hphoustonmarathon.com.

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The 10 Types of Runners

Recently I ran Florida’s Oldest Marathon—The Space Coast Marathon.

Actually I ran the half marathon and in proper collegiate fashion my training consisted of only cramming for the race. I basically ran about six to eight miles everyday for a week before the race.

I bet you didn’t know that you can cram for a half marathon?

Well you can’t. The results were predictable and I finished in 2:04 (plus some change) which happens to be about 15 minutes over my PR half marathon time at altitude. And last time I checked, Florida’s Space Coast (Think Cocoa Beach from the old TV show I Dream of Jeanne) is only about a half a foot above sea level.

So by cramming I somehow manged to turn my Boulder altitude advantage to a PW (Personal Worst).

Needless to say I had plenty of time while running to contemplate the lovely Florida Space Coast, the trees, the homes, the weather, the road, the Banana River running next to the race course, and of course my fellow runners.

So without further explanation here are the 10 types of runners.

Which one are you, and which one am I?

1) The Frightened Dog Swatter

For some unknown reason the frightened dog swatter usually happens to be a woman who runs as if she were under deadly attack by a hell bent pack of tiny snarling Paris Hilton purse dogs. She flails here legs up and out in a matter and technique designed to swat the little bastard before they can nip and/or sink their tiny teeth into her manicured toenails.

She thrust her heels up, out and around with such vicious ferocity that running anywhere within a five foot diameter of her can be deadly to small dogs, squirrels, alligators, vermin, small livestock and of course other petite runners.

I believe I’ve read that the Kenyans and Ethiopians teach their top international runners strategical avoidance classes specifically designed to avoid the frightened dog swatter.

2) The Human Cybertron

I can only assume that the Human Cybertron was once a living and breathing person (either male or female) that at some point in their life due to a horrible tragedy well beyond my comprehension must have had their crucial organs replaced by beeping, buzzing, tweaking, ring tone playing and occasionally clanging cybertronics.

To say this runner is a wired machine would do injustice to the amount of wires sporting forth from the typical networked PC.

Typically the Human Cybertron runs with every possible electronic aid known to man sprouting from every orifice in their sweaty body. I’m amazed that they can even ponder so much data, with so much entertainment plugged into their ears on such a short run. I mean how much distance, speed, altitude, pace, heart rate, calorie, trajectory, target zone, sweat rate, and MP3 data can a person process in a few short hours?

Obviously much more than the Kenyan runner who won the half marathon in 1:05 can process since he did it without any electronic aid outside of a stop watch.

3) The Loud Runner

Every-so-often I would jump out of my skin during the race and duck behind the nearest tree or bush in a futile attempt to avoid the elephant stampede I was sure was just a few feet behind me. The Loud Runner is normally a man somewhere between middle age and golden age who’s decided that his run will shake the very ground he runs upon.

This man must be a titan of industry because his only goal on the run is to subjugate the very road to his enormous will, and he will do so by pounding it into submission with every step he takes.

In order to do this he must spring straight into the air like a started cat and pounce on the earth with every ounce of his weight leaving nothing behind but enormous running shoe prints in the crushed and subjected pavement.

4) The Desalination Machine

I am most amazed by the Desalination Machine who usually tends to be a woman somewhere between middle age and golden age who has in her lifetime somehow developed the "believe it or not" ability to not sweat. In fact not only does she not sweat, but she’s so put together with full make-up and hair that often after the race she’ll jump into a cocktail dress and waiting limo to attend this or that red carpet event.

To her 13.1 miles or even 26.2 miles of running in the 100 percent humidity of a typical Florida day is nothing to get sweaty about. She can carry on a conversation about her favorite charity or NGO while most of us would be hitting the wall and still have that mysterious clean summer lilac breeze scent waft from every pore of her skin.

5) The Salination Machine

Unlike the desalination machine, this slightly portly gentleman started sweating at the pre-race pasta dinner. By the time the race cannon sounds he’s already lost 5 pounds of water weight and created enough salt for the Osmond family Thanksgiving dinner.

Runners beware! If he decides to shake it up a little, you’ll know what’s it is like to be next to a very salty, very big, and very wet shaggy dog.

The oddest thing about the desalination machine is that you’ll rarely, if ever, see him drink anything during the race.

At aide stations he shuns both water and sports drinks like an alcoholic after a long, painful, and intense 10 step meeting. Yet somehow he manages to sweat like Britney Spears at a Baptist breakfast prayer meeting after an all night pantyless party…even well after he crosses the finish line.

6) The High Five Twister

For some unknown reason to me, the High Five Twister is usually a cute and youngish female runner who looks like she wants to high five every other runner that passes her. Typically her elbows are at about (let’s call it ear level) and she twists her body 180 degrees with every step she takes.

Honestly, it hurts just to watch the High Five Twister run. But not her. Even though she contorts her spine into the begins of a DNA double helix strand, you’d never know it by the huge smile on her face.

So yes, while her twisting body rotation and her high elbows create little micro tornadoes along the course, her winning smile and happy attitude says, "I’d win this race if it were only measured by the distance traveled from side to side, instead of straight ahead."

7) The Stink Bomber

Sometimes the pre-race morning meal does not agree with the body in motion. I’m sure in the heat of battle we’ve all squeezed out a little "poot". But not the Stink Bomber. This guy started farting at the age of one has has since gone to graduate school in the fine art of flatulance.

He’s a running toxic obstacle to be avoided at all cost. But the problem is that on the typical crowded marathon course you don’t know who he is until it is way too late. By the time you are even aware of the danger, you have been skunked and often you can’t even tell who "did it."

Even when you can tell who "did it", you are too focused on trying to just cross the finish line.

Beware: The Stink Bomber is well aware of this fact and he’ll use it to spread even more stink bombs along the entire course. 

The NBA Pro

Every-so-often a runner is born, and at a tragic and early age his brain gets frazzled, usually by a direct hit to head from a misguided basketball, into making him believe that he is in fact not a runner, but an NBA Pro.

Fortunately, these guys, and sometimes even gals, are easy to spot by their uniforms. They tend to favor wearing the full NBA gear over their running gear. Because of this early and tragic childhood accident, they always wear the long basketball shorts over their running shorts.

This is indeed very sad to observe as the basketball shorts hang way down. They hang so far down that they cover their knees, making running a marathon an especially daunting and painful endeavor.

However, on several occasions, like this recent race which was an out and back run along the same road, I have seen a miraculous confluence of events that can only bring pure joy to one’s heart.

You see on that rare occasion that the NBA pro passes the High Five Twister, both are in their most natural of elements as one high fives the other in a spectacular show of lucky coincidence.

9) Doctor 90210

Doctor 90210 is almost always a women of that certain age (read well above 30) who has the slender hips of a 15-year-old (I suspect from all of that running) but the enhanced big boobs of a Hollywood Starlet wanna-be.

She is usually observed wearing only a sports bra/top with not much else hiding her helium filled boobs. I can only guess that she asked her plastic surgeon to fill them to the brim with 400 cc of helium as her boobs defy gravity, the up and down motion of running, and even time itself.

When one observes closely it can almost be imaged that her buoyant bosoms, and not her, are running the race. They, and not (let’s say) her legs, are the pride and joy of her well worked over body and she wants the entire world to know.

After all, she paid almost $10,100 to run this race ($100 for the race entry fee and $5000 per boob).

10) The Gazelle and the Sloth

These two animals are almost never seen together in the wild, but you’ll see them at every marathon, in every city of the world. Somehow they strangely compliment each other. They are the yin and yang of the running world.

The Gazelle boldly bounds straight up into the air with every springy step. Image Micheal Jordon on cocaine, steroids and with a bee in his shorts.

The Sloth shuffles along lifting his or her feet about an ant’s toenail length above the ground.

BTW: Do ants even have toenails?

Anyway, the Sloth manages to use just enough energy to slide his or her leg forward to make forward progress.

And here’s where the most incredible miracle of all marathons takes place. Some call it divine intervention and see God’s wry sense of humor, while others point to the shadow of Darwin and millennium of evolution at play.

But this does not take away in the slightest from the Miracle of the
Marathon: as both the Gazelle and the Sloth cross the finish line in the exact same time.

Roman Mica is a amateur Clydesdale triathlete who lives and races in Boulder, Colorado and has his own website; www.EverymanTri.com. He is also one of the founding members of www.raceAthlete.com. He has a book published, entitled My Training Begins Tomorrow: The Everyman’s Guide to IRONFIT Swimming, Cycling & Running.

 

1 in 7 Low-Income Preschoolers Is Obese

CDC stats do show the epidemic might be slowing down among poor families

By Steven Reinberg
HealthDay Reporter

One in seven preschoolers from low-income families in the United States are considered obese, a new government report shows.

However, the same report finds that the news is not all bad: The childhood obesity epidemic does seem to be leveling off among children in this group.

Among 2- to 4-year-olds from low-income families, the prevalence of obesity increased from 12.4 percent in 1998 to 14.5 percent in 2003. However, it went up only to 14.6 percent in 2008, according to the July 24 issue of the Morbidity and Mortality Weekly Report, a publication of the U.S. Centers for Disease Control and Prevention.

"Among lower-income, preschool-aged children, we are actually seeing a stabilization of obesity rates," said report co-author Laurence M. Grummer-Strawn, chief of CDC's Maternal Child Nutrition Branch in the Division of Nutrition and Physical Activity.

"For a number of years, we were seeing continuous rises in this obesity epidemic and it looks like over the last five years we have actually seen that rate stabilize," he said. "Of course, we are not where we want to be. We want to see much more improvement, but it's at least good news that things are not continuing to get worse."

Why obesity in this age group is stabilizing is not completely clear, Grummer-Strawn said. "There has been more emphasis on pediatric obesity among low-income populations," he said. "There have been initiatives to promote breast-feeding, initiatives to use low-fat or skim milk, initiatives to reduce television watching and shaping behaviors toward better nutrition and physical activity," he noted.

But there remains a large racial and ethnic disparity in the obesity epidemic among preschoolers, Grummer-Strawn added.

Even though the prevalence of obesity has stayed steady in many parts of the country, it is still increasing among American Indian and Alaska Native children. Among these children, the prevalence of obesity has gone up about a half-percentage point each year from 2003 to 2008, according to the report.

As a matter of fact, American Indian or Alaska Native children had the highest obesity rates in 2008, at 21.2 percent, followed by Hispanic children at 18.5 percent.

The lowest obesity rates were among white children, at 12.6 percent, Asian or Pacific Islander children, at 12.3 percent, and black children, at 11.8 percent, the report found.

Only in Colorado and Hawaii were the obesity rates 10 percent or less among poor preschoolers, and only among Indian Tribal Organizations were the obesity rates over 20 percent.

"We need to be thinking about how to change our communities to be much healthier for our children," Grummer-Strawn said.

There need to be better parks and playgrounds "so that children can get outside and play," he said. "We also need to improve access to healthier foods."

More information

For more on obesity, visit the U.S. Centers for Disease Control and Prevention.

SOURCES: Laurence M. Grummer-Strawn, Ph.D., Chief, Maternal Child Nutrition Branch Division, U.S. Centers for Disease Control and Prevention; July 24, 2009, Morbidity and Mortality Weekly Report

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