The 37th Annual Skunk Cabbage Classic Half Marathon

The 37th Annual Skunk Cabbage Classic Half Marathon

At about Mile 11, there was a long incline up a paved road that led back into the heart of the Cornell University campus, where our race had begun some hour and 30 minutes earlier. It was while powering up this stretch that a wild, dense snow squaw enveloped us, and a strong wind braced us from our 11 o’clock, limiting visibility and slowing the churn of our fatiguing legs. This is painful! That’s my immediate recollection of this early springtime run through rolling country roads just outside of the college town of Ithaca, NY.

IMG_3405
The finisher’s medal and shirt. The cost of the shirt was not included in the registration fee, but I’m down to my last 50 race shirts, so I had to have it.

This was my first time enrolled in this half marathon, sponsored by the Finger Lakes Runners Club. I was attracted to the modest registration fee (early bird registration was $20.00) and the adventure of running a new neighborhood. The Better Half and I drove over from Fairport, NY on Saturday to enjoy a day of exploring Ithaca before this Sunday morning race. It was the first time that we had booked a stay with Airbnb, and this turned out nicely.

race26926-logo.bwqpAG
The race logo. I didn’t see any skunks or any cabbage today. It was too cold!

Our host, Marcus, provided a comfortable, private apartment attached to the back of his suburban home, and, though we planned on dinner at a restaurant, the Better Half ended up making a gourmet dinner featuring linguini with shrimp in a cream sauce. For desert, we had fig newtons and glasses of Saranac Legacy IPA. Following dinner, we enjoyed a DVD of the movie Billy Elliot that Marcus had included in a collection for his guests, the first DVD she and I had  watched together in months.

We fell promptly asleep at 10 PM that night, so we were rested and ready at 7 AM the next morning.  In addition to strong, hot coffee, my pre-race breakfast consisted of oat meal with fruit, buttered toast with peanut butter, and a banana. A weather check on my iPhone app suggested that it would be about 30 degrees at start time. After a long, hot shower and some deliberation, I landed on the following race gear: my blue New Balance 860 v7 running shoes, New York City Marathon running socks (a Christmas gift from my “unofficial running coach”, Bobby Newman), long compression pants with blue shorts, a black, long sleeve thermal shirt, and my blue LIFE Runner racing jersey on top. I also wore an old, gray, polyester short sleeve shirt as a third layer, but, as it turned out, that was one layer too many, and it ended up shoved into my compression pants for safe keeping before mile 2. Finally, on my head, I wore a “Knights of Columbus” knit cap and simple knit gloves on my hands.

The Start Line

The race started right outside of Barton Hall on the campus of Cornell University, with registration and general preparations inside. I had never been on the Cornell campus before, and I had anticipated that “Barton Hall” would be a cramped academic building with snaking lines of runners at each bathroom entrance congesting the hallways. I was wrong! Barton Hall is an indoor field house with a 1/8 mile track circling a nearly two acre open space. During World War II it served as an aircraft hangar and armory and, later, served as a venue for graduation ceremonies. It continues to house the Cornell ROTC programs. So, as you might imagine, this storied building gave the 973 runners (348 10K participants and 625 half marathoners) ample room to spread out, stretch, and prepare for their date with destiny. I can’t think of a more ideal location for pre-race staging, especially on this cold morning. Each of my pictures of Barton Hall turned out poorly, but kylereynolds at krsnaturalphoto’sblog captured some impressive shots of it in his write-up of the Skunk Cabbage. Nice job, Kyle!

As 10:00 AM neared, the half marathon runners walked en masse out the front doors of Barton Hall and to the adjacent start line. There was a nice crowd of supporters along both sides of the campus street. After saying good-bye to the Better Half, I slipped amidst the mid-packers. I confirmed with a young man behind me that this was, indeed, the half marathon (not the 10K), and we compared notes for a minute or so. I mentioned that I would be running the Sehgahunda Trail Marathon in May, and he said that his Dad was there two years ago, when it was “boiling hot.” I know! I was out there that day too, and, yes, it was a cauldron! The race director said a few indecipherable words up front, and, with little fanfare, we were off! Time to rock and roll! I love this sport!

The Race

For about the first half mile, I had trouble setting my stride, as I was dodging and weaving around duos and trios of runners. This race seemed to have a lot more young adult runners (i.e., college age) than some others that I have participated in over the last couple years, and they made for a lively, talkative, fun-loving crowd. Reviewing my splits on my Nike app, I see I ran the first mile in about 9 minutes, but once I got out in the open and established my race pace, I ran at about an 8 to 8’30” minute mile pace, with only mild variability. The young man I was speaking to at the start line assured me that this was a flat race, and, I suppose, compared to a race to the top of Pike’s Peak, it is. It is not that there were massive, intimidating climbs, but, rather, there was a near constant gradual rise or descent, with a couple big hills thrown in for variety.

Mile 6 was my fastest mile at 7’45”. Most of this mile was a fun, downhill trot, and I simply let gravity pull my legs forward. For awhile, I experienced the runner’s state of disassociation wherein one feels as though they are being transported by legs not one’s own. It was a nice break! You can guess what follows these long downhill sections. Yep! Long uphill runs that swapped out the state of disassociation for it’s opposite, what I might call “radical association”, in which I was acutely aware of the strain on my muscles, tendons, and skeleton as I pounded up those hills. I don’t need “mindfulness training” to appreciate the literal “here and now”; all I’ve got to do is run up each of these hills. Believe me,  while running up the 588 feet of elevation gain across this course , I’m in the definite present!

This brings us back to that Mile 11, when the driving snow of a late spring squaw pelted my face. My sunglasses had been fogging up earlier in the race, so I had pushed them up onto the top of my head, but now I wanted them back in proper position to save my eyes from the sting of those snowflakes. Alas, in the midst of the temperature plunge that accompanied this squaw, the condensation on the lenses had turned to sheets of ice. I wouldn’t be able to see a thing with those on! I felt like I was in slow motion climbing that hill in those conditions, but, looking at my splits, I see I maintained an 8’30” pace, about the same as most of my other miles this day.

30412176_1688164967938751_5669512531874414592_n
As I approached the finish line, my eye brows were frozen and the lenses of my sunglasses were iced over.

The Finish

As I rolled up on that finish line, I turned on my version of the jets and ran through the chute at full capacity. I felt great! I came in at 1:48:04 (8’15” pace; 6 out of 27 in my age division and 118 out of  273 males). Back inside Barton, I stretched out, and the Better Half, who is a physical therapist (how perfect is that?), stretched me back into functionality.

IMG_3396.jpg
To quote the great philosopher, John Mellencamp, “You make it hurts so good!”

Time for a hot cup of black coffee! My thanks to everyone at the Finger Lakes Running Club for a great race! Next up? My return to the Sehgahunda Trail Marathon in May. In the meantime, I’ll be training hard in anticipation of that challenge. Best wishes to all of you as you prepare for your running endeavors coming up this Spring!

 

 

Advertisements

A STRAIGHT LINE! Exclusive: My Running Goals for 2018 and Deep Psychological Insights into the Aging Male Mind

A STRAIGHT LINE! Exclusive: My Running Goals for 2018 and Deep Psychological Insights into the Aging Male Mind

“Every man regards his own life as the New Year’s Eve of time.”
~ Jean Paul Richter

And, indeed! It is that time of year again! The gap between Christmas and New Year’s is filled with heartfelt introspection on goals obtained, as well as those denied. For me, this is a time to reflect on how I can improve myself and achieve an ever greater level of running perfection. Perhaps some of you will benefit from my deep thoughts!

My goals for 2018….

I will refrain from telling poor, unassuming people that I run … When someone in line at the grocery store casually mentions that he just had bypass surgery, there really is no need for me to say, “That reminds me. I ran the Marine Corps Marathon last year.” When hugging a close friend at her mother’s funeral, I will stop short when saying, “She died so young. I’m training for Sehgahunda.”

IMG_2382
My BP and HR will not be a topic for public disclosure. I’m above that.

I will run past port-a-johns without using them… Prostate gland or no prostate gland, the porta-johns will not control my running life! I resolve to run past at least one row of port-a-johns this year and say to myself, “Not needed. I just stopped 15 minutes ago.” Based on my calculations, if I properly limited  port-a-john usage, I could shave two-and-a-half hours off my PR.

I will not disrupt the Better Half’s carefully arranged vacation day schedule with my running plans…When, over morning coffee, she expresses her excitement about her exclusive, once-in-a-lifetime “backstage” tickets for the “Anne of Green Gables” exhibition, I will try to hold back from saying, “Well, that’s going to be a problem, today’s my long run day.” Likewise, when she says, “I am so looking forward to this family reunion and seeing my sister!”, I will have the fortitude to not say, “Oh, I guess I forgot to tell you that I signed up for the Beer Run 5K.” Admittedly, this will be tough because this race always offers awesome beer coasters as bling, but, hey, marriage is a give-and-take (though those coasters are collectible).

IMG_1437
It’s about compromise, gentlemen. If she doesn’t want you to run a marathon on a particular date, consider opting for the half.

 

I will not suck in my gut when I run past bystanders…This is medically important because I sucked in my gut so strenuously at the Monroe Half Marathon, I cracked a rib. Time to let it go! Humility, man! Of course, I’ll make an exception to this resolution when I spot someone I know.

 

IMG_1021_preview
This is the exact moment that I cracked my rib from sucking in my gut. Despite the smile, I was actually nearly buckled over in pain. The young lady behind me thought she heard a gunshot. Lesson learned, older and wiser.

 

If I find money on the curb while running, I will not wave it at every passerby yelling “Ha, ha, I found it, and you didn’t!”…It’s just ten dollars, not the Hope Diamond. I’ve spent 10 dollars on nutrition gels a hundred times, so should I really be gloating?

 

IMG_2781
At least when I found this I did not stop on the Macomb Street bridge and instantly text my three brothers with the message, “Gahahaha!” That would have been petty and small-minded.

I will not post every running related item on social media. Unless I have experienced something truly noteworthy, like running on a Saturday, finishing another 5K, getting new running shoes, going to the gym, or really enjoying my socks, I will not Facebook the event. Depending on my mood that day, I may Tweet it.

IMG_2718.JPG
Note to self: Purchase of a new ten dollar dew-rag is only newsworthy in my own mind.

Friends, we’ve all got room for improvement in 2018, and I hope my reflection stimulates some deep thoughts for you as well. Best wishes to you and your families, and I’ll see you on the trail!

“Men, like bullets, go farthest when they are smoothest.”

~ Jean Paul Richter

 

Brief Race Recap: Return to the Monroe (MI) Half Marathon

Brief Race Recap: Return to the Monroe (MI) Half Marathon

The Backstory

As we cruised the Subaru across the flat, 214 mile expanse of Ontario, Canada that stretches between Buffalo, NY and Detroit, MI, we bumped into some rain and high winds; therefore, we were a bit strung out by the time we reached the Ambassador Bridge spanning the US/Canadian border. There, after a long wait in a cue of vehicles, we were informed by the US Customs and Border agent that we were selected for a random inspection of our vehicle. We plopped down in white, plastic, 60’s-era “scoop” chairs in the waiting area and surveyed our surroundings. The Better Half and I had that distinct “let’s get this over with” feeling, like before a mid-life medical test. We knew we hadn’t broken any laws or stowed any contraband, but, still, one can’t help but think, “What are they going to find?” Fifteen minutes later, we had our answer: nothing; we got a clean bill of health. The agents cheerily invited us to be on our way.

donald_trump_president-elect_portrait_cropped
Here’s the presidential portrait that greets visitors at the US Customs and Border office in the Motor City. Surely, we’re going to get busted for something!

From there, we rolled past a maze of orange barrels in the Detroit metro area and directly into a weather pattern that offered up a wide range of meteorological phenomena, including unnerving doses of lightning and driving rain. Once in my hometown of Monroe (population 20,000), I double-parked in front of Run Hip in order to buzz in and pick up my bib and race bling. The store looked awesome, but I had folks waiting, so I darted back to the car with plans to return at Christmas. As we pulled in to my childhood home for the night, we were ready to relax, eat a pizza, and enjoy time with family.

I had run the Monroe Half Marathon for the first time on a beautiful, warm, blue-sky Sunday morning in 2016 and thoroughly enjoyed it (see that write-up here). Now, I’m back! The race day weather prediction was unsettling to ponder: probably heavy rain, likely windy, and possible lightning. Looks like the Monroe Half could be extra sporty this year! Indeed, it stormed, sometimes violently, throughout the night, giving me reason to consider the intelligence of running 13.1 miles around town on a Sunday morning, when I could stay back, sleep in, and have a leisurely breakfast with the family. Of course, I had no desire to actually skip this race; if it’s on, I’m there!

23318998_1344660912310474_3645390708330690591_n
Race gear ready to roll! I wore my Dad’s Detroit Edison shirt again this year as part of my “warm up” suit. He read meters in Monroe for 39 years. Also, I brought along a towel that I saved from the 2016 Nashville St. Jude Rock-and-Roll Marathon in anticipation of rain. All proceeds of the Monroe Half support Special Olympics….Terrific! BTW, I really like the race shirt this year!

The Race

At 5:13 AM race day, the Half Marathon Facebook page posted the following message:

Weather update: The weather at this point looks like it will be ok for us to go forward with the race… if we have to delay we could for up to 30 minutes due to agreements with local authorities. If the weather takes a turn we will cancel…we will NOT put anyone at risk.

Looks like we’re on! After my usual race day breakfast of oatmeal with peanut butter, hot black coffee and a banana, I was ready to rock-and-roll! Sure enough, by the time we reach the start line at the Tenneco Corporation, the weather looked fine: gray but no precipitation and, more importantly, no lightning. All systems are GO! It remained dry and cool throughout the race (though the course remained wet from the storms of the previous night); overall, great race conditions!

At the start line, I surveyed the fellow runners, and, for some reason, the crowd looked faster this year than last. Could that be? I squeezed in near the front third of the 309 runners and, after the National Anthem, we were off! I established about a 7:55 minute per mile pace for about the first 3 miles. Here’s some observations in bulleted form:

  • I’m always impressed by duos and trios of runners who carry on animated conversations, like they’re sitting at the local Starbucks, and still run faster than me.
  • There’s always that interval in a race when I question whether or not I can make it. In this race, this occurred around miles 8 – 9. Just put the head down and push through it!
  • Having just run the Loch Ness Marathon in Scotland, which includes a finish through the city of Inverness,  I had a chance to compare crowd support. In both cities, the spectators were gracious and positive, no criticisms there. In Inverness, spectators were generally more reserved, typically offering up a round of applause and a warmhearted, albeit brief, “Well done!” as we ran past. In Monroe, they yelled and screamed just about anything supportive you might imagine (e.g., “You look like Usain Bolt!”, haha), had a lot of funny signs (“Run Faster. I Just Farted!”), and supplemented their efforts with a lot of of horns and bells.

During the final 3-mile straightaway stretch to the finish line, I found myself in a grudge match with another male athlete who appeared to be about my age. If I was going to place in my age group, I thought, I had better take this guy out. I began churning my now very tired legs at a faster tempo and gradually put him about 25 feet behind me. Imagine my surprise when he cruised back up on me and began to run past. He’s got the same thing in mind! We traded positions about three times in the final stretch. Thankfully, I got across that finish line about 10 seconds before him.

IMG_1509878957490
Made it! Official time: 1:47:03, 67 out of 309, 3rd of 13 in my age group.

The Better Half and my 13 year-old son, Dominic, were there to greet me. We enjoyed the post-race party, but I was a bit let-down when the “instant results” available via on-site computers indicated that I came in fourth in my age group. When we got back to New York, we discovered that I actually came in third!  There must have been a change in the overall stats (a DQ?)! I’ll pick up my finisher’s mug when I visit the Run Hip store in December.

Given our weather delays traveling on Saturday, we had not made it to the vigil mass Saturday night, as was our original plan. So, from the race, we headed over to St. John the Baptist Catholic Church and caught the nooner. I had teased the Better Half that I was going to wear my Finisher’s medal to mass. I’m glad I didn’t, as the gospel reading was the one about the pharisees wearing adornments to stand out in the crowd (i.e., Matthew 23: 1-12; “Everything they do is done to attract attention, like wearing broader headbands and longer tassels”), and the homily was about the importance of humility, LOL! During mass, a violent storm rolled into Monroe once again, and we heard driving rain hit the roof and saw prismatic lightning flashes through the stained glass windows. We got off that race course just in time! After sitting (and standing and kneeling) through mass immediately after racing a half marathon, I felt like I needed a miracle to propel my aching, stiff leg muscles through the driving rain back to my car. But, I made it!

IMG_3022
Humility, man, humility.

Epilogue

My thanks to the organizers of the Monroe Half Marathon. This race is exceptionally well organized, the communication is awesome (e.g., weather updates), and the people are gracious and hardworking. What’s next? In May, I’ve got a return to the Sehgahunda Trail Marathon through Letchworth State Park on the calendar and another season of Freezeroo races with the Greater Rochester Track Club starting next month. Best wishes to all my readers! Have a great winter running season!

 

A One-Mile Race, Rex the Dog, and Getting Ready for Loch Ness: Running in Summer 2017

A One-Mile Race, Rex the Dog, and Getting Ready for Loch Ness: Running in Summer 2017

The only constant is change.” -Heraclitus, circa 500 BC

I don’t know if Heraclitus was a runner, but I bet most runners would agree that the sport sets the occasion for a certain amount of introspection, especially on warm summer days. For me, like riding on H.G. Wells’s time machine, the world appears to be spinning at a faster and faster rate. In the midst of all this change, rhythmically throwing one leg in front of the other continues to provide a welcomed sense of continuity. Here’s some highlights of Summer 2017!

The Charlie McMullen Memorial Mile, St. John Fisher College, Pittsford, NY           

 

IMG_2367.JPG
Cruising into my finish at the McMullen Mile on June 9, 2017

The McMullen Mile is a one mile race sponsored by the Greater Rochester Track Club (GRTC) and dedicated to the memory of Charlie McMullen, a local Rochester, NY runner who, in the mid-70’s, clocked a 3:56 mile and 2:15 marathon. The multiple heats, organized by age and projected finish time, were held on a beautiful quarter mile track looping the interior of Growney Stadium, home of the Division III St. John Fisher Cardinals football team in Pittsford, NY. This stadium is also the temporary home of the NFL’s Buffalo Bills during their annual summer camp.

I had never run a one mile race (at least not in this century), but I figured I would need a different strategy than a marathon! Luckily, I met a veteran coach while waiting for my heat, and he gave me this advice: (1) hold back on the first lap (of four), (2) don’t pass when rounding corners, only on straightaways, (3) hold position in the back of a pack so that I’m the “hunter”, and (4) pour it on at the onset of lap 4. So, that became my strategy. I came in at 6’23” (6 out of 8 in my age group of men and 42 out of 61 among men overall). At least I held my position in the back of the pack! BTW, I was about three dollars short when attempting to buy the McMullen Mile t-shirt, but a fellow runner saw me setting the shirt down, walked over, insisted on paying the difference, and told me to just “pay it forward.” Great night! 

Camping Trail Runs

IMG_2593.JPG
Lake Eaton, as viewed from the shore of Lake Eaton State Park, near the village of Long Lake, NY

Our family camping adventures are when I am most conscious of the rapid pace of change. On these trips, the distractions of day-to-day living are stashed away (e.g., phones and laptops), and our family of six has a chance to catch up with each other. I am proud that my family can spend 4 day weekends together on a “primitive” campsite without hardly a negative word or tension, except for the one trip when I found that I had been playing solitaire with only 51 cards for three days!

Only a few short years ago, I was responsible for showing my four sons (now aged 13, 17, 19, 22), each in turn, the basics of camping (e.g., tent assembly, putting a worm on a hook, avoiding poison ivy). Now, when we camp, not only do they put their own tents up, but they take charge of raising our pop-up trailer, relegating me to an assistant role. Hey, I’m just pleased that they still take time out of their “Glory Days” to camp with their Old Man! On a recent camping trip to Keuka Lake, we went out for a pizza, and, when all had grabbed a first slice, each boy waited, without prompting, for our prayer before our meal. An “attitude of gratitude” is one of the keys to happiness, I think, and it’s those moments when, imperfect as we may be, I know the Better Half and I are on the right track.

IMG_2493.JPG
Two of our boys, Carl and Phil, putting their “nine-person” tent up….We’ve decided it’s just big enough for two teenagers, LOL! Their years in Boy Scouts have really helped develop their skills and independence.

A big part of our family enjoyment at camp is the unstructured flow of our days, with each member pursuing their interests at a leisurely pace. And, of course, for me, this includes good, solid trail runs! A very memorable “camping trail run” of this summer was at John Dillon Park in Long Lake, NY, the heart of the Adirondacks. John Dillon Park is a private park maintained in partnership between International Paper and Paul Smith’s College. Their mission is to make nature available to all persons, including individuals with disabilities. This beautiful park maintains awesome, wide, graveled hiking trails, braille signs, primitive (though beautifully maintained) camping spots, and a range of accessible activities, including fishing and boating.

9095d07ca2270f84371cf09f5545f4b0
A fishing dock designed for use by all, including persons with disabilities, at John Dillon Park. I borrowed this picture from their website.

Another great “camping trail run” was the Finger Lakes Trail at Bowman Lake State Park, near Oxford, NY. The Finger Lakes Trail is a nearly 600 miles trail extending from the Allegany State Park (south of Buffalo) to the Catskill Forest Preserve in eastern New York, not too far from Albany. The seven-mile segment that I ran was a well-blazed pathway through lush, richly green forest. It is good to have a distance goal firmly in mind from the start of a run on beautiful trail like this, because, well, it goes on for dozens of miles without interruption, and one could easily bite off more than they can chew before they realize it!

IMG_2308
The Finger Lakes Trail, near Bowman Lake State Park. You might recognize this picture from my post “Tips for Aging Males That I Just Made Up“.

The KarKnocker 5K, East Rochester, NY

FullSizeRender.jpg
My son, Phil, and I at the finish line of the KarKnocker 5K on July 28, 2017.

The KarKnocker 5K, a benefit for the Finger Lakes Regional Burn Association, follows a route through the village of East Rochester, NY (population 6,600). My 17 year-old son, Phil, and I ran this race on a beautiful summer evening. This was a good-natured, community event and a lot of fun! Races are usually morning events, so the 7 PM start required some extra consideration, in terms of planning meals and resting up after a full day of work. I did it in 22:34 (7:17/M), and Phil did it in 23:46 (7:40/M). I should point out that I ran my usual “all-out”, and Phil did more of a “scenic cruise.” In another year, Phil will be away at college, and like the two older boys, I’ll spend most of my days supporting him from afar, so opportunities to share experiences like this race are golden to me. After the race, we enjoyed the East Rochester Firemen’s Carnival, including entertainment by a great sounding rock band, Download, that played awesome covers from the 80s.

Running my Hometown of Monroe, Michigan

I think it’s fair to say that a corollary of Heraclitus’s dictum is “You can’t go home again” and, though I can literally make it back to my childhood house near Monroe, MI in about 8 hours of interstate travel, “home” does remain nearly 35 years away. Faithful readers may remember my exploits during last year’s Monroe Half Marathon, and that write-up gives one a sense of this town and my nostalgic relation to it. I’ve heard that the derivative meaning of the term “nostalgia” is “to know pain”, and, while “pain” is not the word I’d use to describe my experience running through this great old town, there is a certain pang that comes with reliving moments long past as I trot past familiar sites; the kind of emotion one might feel if they are heartened by spotting a dear old friend in a dense, expansive crowd but unable to summon their attention. The picture at the top of this post is the beautiful back property of the Mother House of the Sisters of the Immaculate Heart of Mary in Monroe. The IHM sisters are responsible for a good portion of my education, and my travel back to their home and running around my adjacent high school is a good example of this notion of “nostalgia.”

IMG_2661
I use to see this bronze dog (“Rex”) in front of a steel mill adjacent to my grade school when my Dad dropped me off at the start of the school day. Now, I see Rex in front of a fire station during my runs around Monroe, MI.

What’s next? Well, I’m registered for the Monroe Half Marathon again in November, but the big news is my scheduled participation in the Loch Ness Marathon, in Inverness, Scotland. The Better Half and I will be flying out of Toronto and staying in Inverness for the Marathon before making our way to Edinburgh. Stay tuned for that, sports fans, as that race report should prove to be epic! In the meantime, I wish you the best of times with your family and friends during this transition from summer to fall. You know it’s going to pass in the blink of an eye!

“Man is most nearly himself when he achieves the seriousness of a child at play.” -Heraclitus

 

Tips for Aging Male Runners That I Just Made Up

Tips for Aging Male Runners That I Just Made Up

Since I have running blog, I have a moral obligation to publish a snappy list of clever tips guaranteed to catapult all three of my faithful readers toward their running goals. You know what I mean: a rapid fire compilation of strategies to bring out the very best in performance and enjoyment while on the running trail. Given that I have no expertise or relevant credentials, I am, according to popular convention, fully qualified to present just such a list! This time, I’ll focus on my own cohort, veteran male runners – those guys who have reached that certain age and are still giving it there all. Here goes!

  1. No Pain, No Gain…..Hey, take it from this 51 year-old guy, unless it seriously causes other people pain to see you running, you’re probably not trying hard enough. Whether it’s a 5K or a marathon, when out there, man, you’ve got groan a lot and maintain an anguished expression. Carry yourself with the comportment of Charleton Heston when he was captured and beaten by the apes. Highlight those parts of your body that make others cringe. If you’ve got knees that look like fossilized mastodon bones, work them back and forth at the start line while moaning. You might even consider crying a little, as the site of a grown man crying at running events helps everyone have a good time.
  2. Heston
    Heston provides both an example of good race day attitude and solid start line fashion sense. Little known fact: The Rock-n Roll Marathon Finisher’s Jacket is modeled after Heston’s space suit.

    Build Community…..Before and after races, freely share personal information with the people around you, especially with young adults who would otherwise be having fun with their friends. Often, the best ice breaker is recounting why you began running in the first place: your growing awareness of burgeoning chronic illness and an eventual slow, agonizing death. Other fun ice breakers include current events, especially political news viewed on Fox and MSNBC. If you’re really at a loss for words, simply pivot to the tried-and-true topic of the increasing difficulty your experiencing trying to establish a solid urine stream before a big run. Gentlemen, our sparkling conversation skills are our gift to fellow runners; they deserve to hear our wit and wisdom! Not only do our contributions help build community, it reminds younger folks of what they can look forward to during their own sunset years.

     

    Johnny
    When relating to members of the local running community, just say to yourself over and over, “I am Johnny, I am Johnny”. It will work, and you’ll be as cool as a cucumber.
  3. Dress Properly…..Men, we know what running gear makes us most comfortable, and, frankly, that’s what we should be wearing when we’re out there. First, your super short shorts from the ’70’s are not only liberating, they are of historical significance. Like a Civil War reenactor, you are providing an important public service by modeling this apparel for the younger generation. You can be sure that this is why people stare at you in open-mouthed wonderment when you lope past. Likewise, those knee-high tube socks and terry cloth sweat bands not only look cool, they provide opportunity to introduce the history of all-timegreats, like Kareem Abdul-Jabbar, to the younger set. Finally, because we get frugal with age and just generally care less, we are not washing the running gear as often as most folks and, hey, that’s saves natural resources. So, if your vintage running shirt is a bit stained and, well, aromatic, no problem! When you’re in close quarters with others at the start line on race day, they will thank you for your good stewardship of Mother Earth.

    TS2
    A fan took this snap of Tom Selleck at a recent 5K in Hoboken, NJ. You, too, can be Tom Selleck cool.
  4. Be the Change You Want to See…..Finally, gentlemen, like Gandhi, we have a  golden opportunity to set a tone of positivity and peace in our local running communities. Hey, when blocking access to the hydration station during a 5K by standing in place to look at your flip phone, smile and wish others well. When stuffing your duffle bag with extra post-race food so that you have snacks later, leave the last item for the next person. When you barricade yourself in the porta-john for an hour, only to emerge immediately prior to the National Anthem, stand at attention, straight and tall. If you see a runner fall violently down during a difficult trail marathon, step around her carefully as you go on your way, so as not to cause additional injury. Let’s be great examples for our running communities!
Gandhi
Experts tell us that Gandhi could have been a great marathoner, if he had applied himself.

Remember, if nothing else, people enjoy seeing others fail miserably; it makes them feel better about themselves. And, as we get older, gentlemen, this is a key way that we can give back to the running community. I hope these tips add enjoyment to your running, as well as to those around you, and I’ll see you on the trail!

 

 

Race Prep Report: 2017 Nashville St. Jude Rock ‘n’ Roll Marathon

Race Prep Report: 2017 Nashville St. Jude Rock ‘n’ Roll Marathon

Official Disclaimer – Dear Reader, this post may not be a thrill-a-minute for you. Hey, what can I say? It’s been a long winter, and I’m not Usain Bolt in the running department or Ernest Hemingway in the writing department. But, who knows? If nothing else, you might feel better about your own training after reading about mine! On a legal note, if perchance, you inadvertently slip into a catatonic state induced by sheer boredom while reading this, please do not hold me libel. Hey, I’m trying!

Usain
I went out running recently. This picture has nothing to do with that.

Training Update – Those of you who follow my blog may recall that my friend, Bill C, invited me down for this year’s Nashville St. Jude Rock-and-Roll Marathon slated for April 29, and, well, it’s now about 5 weeks away! My “A” goal for this 26.2 mile jaunt is to get under 4 hours. My current marathon PR is the 4:13:11 that I ran at the 2016 Wineglass Marathon, so I’ve got some work to do here. Since moving to upstate New York 15 years ago, I have never quite adjusted to the demanding winters that are the norm here. It’s not simply the occurrence of bitter cold, snow, or ice that standout. Rather, it’s the sheer duration of the winter season that requires fortitude. With some exception, it gets cold here by the end of October, and it’s April before we see consistently warmer weather; hey, it’s 22° Farenheit as I write this on March 22!  How do I maintain my base fitness through this long, dark winter and ramp up for St. Jude’s on April 29? Well, two key items come to mind: (1) the dreadmill; and (2) piles of winter running gear.

The Dreadmill – Outdoors, I regularly run 6 – 9 miles on a typical training day, but, on the mill, I limit myself to 5.20 miles. How did I land on 5.20? Well, I run a tempo ranging between 6.8 and 7.5 for 5 miles but end with a .20 kick at around 9.0  – 9.5 MPH. Is the treadmill boring. YES!  And, that’s why I limit usage to 5.20 mile units. If it weren’t for Dick Vitale and the rest of the gang at ESPN, I’d probably do 1.20 miles!  But, one advantage of the treadmill is that, since it is located at the local gym, I can then hit the free weights and machines, and, after this long winter, I am a bulked up a bit. What’s it like for a middle age guy to spend time at a gym, surrounded by young, athletic people? Great! Everyone is polite and kind.  Am I self-conscious about being an old dude there? Not a bit. What’s the difference? Hey, if Dick Vitale can keep calling games, I can keep going to the gym, baby!

IMG_2138
My Daily Mile log illustrates my Winter routine.

Running Outside in the Winter – Thankfully, I can get out doors for some longer runs on the weekend, despite the cold, ice, and snow. Most of these are solo runs on the Erie Canal Trail or at Mendon Ponds Park. We’ve had a mild winter here, so this has been very workable nearly all season long. Also, I’ve participated in the Greater Rochester Track Club (GRTC) Freezeroo Series, run with my LIFE Runners group, and running with a great local club, the Oven Door Runners (ODR). The ODR meet every Saturday morning at 6:30 AM, and each meet-up includes a range of distance options (e.g., 9 or 13 miles). There are some fast runners in this group, and this has been a nice challenge for me as I ramp up for Nashville.

Other Considerations – So what else do I need to do to prepare for Nashville? Here’s a bulleted list:

  • Settle on transportation to and from Nashville. Roundtrip airline tickets from Rochester to Nashville appear to be running about $800, so I need to find something cheaper or plan on driving!
  • Buy new running shoes. I have worn the tread off of my Asics this Winter, and I’m going to need a good grip in Nashville. My plan is to switch back to my first love, New Balance, which seems to provide a little more stability than the Asics.
  • Get one long run in soon, preferably about 18 – 20 miles.
DSC02045
Running the last Freezeroo of the season on February 25th, the 4.4 miles Whitehouse Challenge in Webster, NY. The weather for this race was absolutely wild! It was calm and 54° at the start of the race and at least 20° degrees colder with a driving rain at it’s conclusion. I ran this in 45:15 (8’13” pace).

I have this dream of writing an awesome race report following St. Jude’s next month; the word “epic” comes to mind. Hey, anything’s possible! Please, watch for it! In the meantime, I hope your training goes well. Feel free to share your Spring goals; I’d be happy to hear from you 🙂

 

 

 

Race Report: 2017 GRTC Valentines Run in Memory of Tom Brannon

Race Report: 2017 GRTC Valentines Run in Memory of Tom Brannon

The Backstory

As I study my weather app at 6:30 AM, I see that it is forecast to be 34 degrees at the 10 AM start time for this 8-mile jaunt around the northern portion of Greece, NY. This tropical temperature just doesn’t sound possible to me….This race has to be freezing!….5 or 8 degrees…or 12 at the very most. It’s the Freezeroo in February, after all! In fact, last year’s race was cancelled due to severe winter weather. And, two years ago, it was frigid with breathtaking wind gusts and driving snow! (See picture below.) This race, hosted by the Greater Rochester Track Club (GRTC) and  the Bagel Bunch Runners, is right on Lake Ontario, and we all know about the cold, steady, icy wind that blows off that bone gray body of  water separating us from our friends in Canada. Hence, I reject the datum on my app and bundle up for a cold run. Not only did I wear my black compression pants and thick gray “Compass Care” sweatpants over them, I wear three running shirts (two long-sleeved and one short-sleeved), a toboggan, two pairs of gloves, and a soft, insulating, blue GRTC muffler around my neck (Freezeroo race bling). In retrospect, with this assemblage of gear, even in a snowstorm,  I would be adequately dressed to walk across the approximately 50 miles of Lake Ontario (if it were frozen) to Presqu’ile Point, Ontario, have a nice lunch, and walk back. Well, I planned poorly….Should’ve heeded the forecast.

10649943_10153560672758356_3386151395859666343_n
GRTC Valentines Run 2015 – pure leisure! This is what was in my head as I planned for today’s race. I finished that 8-mile jaunt in about 1 hour and 12 minutes. Yes, my eyebrows were frozen in “Spock” position. Thanks to expert photographer Alex Tong for this shot. 

The Start

Well over 100 runners formed a jovial, compact huddle at the start line, the road leading in and out of   Braddock Bay Park. I had a fun conversation with a veteran runner named Mark, who, as it turns out, uses my Erie Canal Trail route between Fairport and Pittsford, NY for his daily practice runs. He runs in the morning, and I usually run after lunch or early evening, so we don’t recognize each other. Runners love to talk running, and it is a pleasure for dozens of us to cover those topics that animate us: upcoming races, gear, distances, terrains, injuries, goals, strategy and technique. I’m happy to be in this club, this assemblage of men and women, who are setting aside all sorts of other demands and preoccupations in order to focus squarely on traversing this eight mile route with one foot in front of the other. This is a retreat, a meditation, a temporary reprieve from bus driving, studying, engineering, teaching, retailing, caregiving, driving, cooking, information processing, accounting, drywalling, cleaning, assembling, chauffering, and all sorts of other callings. Running is a simple sport – ambulate in a straight line and occasionally turn. Simple, I guess, unless you count every fun element that accompanies it! What a joy to mine it for all it’s worth!

I’m only 5’6″, so I’ve spent my life wondering what’s going on “up front”, but I hear somebody up there yell “Go!”, and we are off!   I have a bit of a smile on my face, and, you know, I think many of my fellow runners do as well.

img_2044
The map from my Nike Run app. Our route was counterclockwise on this map. Note Edgemere Drive, on the thin band of land along Lake Ontario. BTW, remember I mentioned that the forecast was 34 degrees at start-time? Gotta admit: nailed it!

The Race

I was hot by Mile 1.5. It’s the kind of heat that causes sweat to pool around my temples and roll down my face, follow the contours to my chin, and careen down my neck. This heat is going to act as a governor, restricting my energy, and, hence, my pace.  I pull off the blue muffler and shove it into my compression pants off my right hip. I was cruising at about a 7:25 per mile pace – perhaps too fast for me to sustain for 8 miles, but, hey, let’s roll! We can worry about that later! The road is clean and reasonably dry, save a few patches of snow and slush….No problem! I settle in to my pace adjacent to a runner with a thick, fuzzy pull-over sweatshirt in front of me. No, not a sweater, but a fuzzy sweatshirt – like a Land’s End shirt with a zipper collar. I wonder if he thinks he’s overdressed as well? This guy’s got a great stride and pace so precise, one could use it to set the atomic clock. I end up settled in off his right shoulder and about 6 feet back. Our route includes two intimidating traverses on overpasses that span the Lake Ontario State Parkway, a route my family uses for summer camping trips at the state parks between here and Niagara Falls.  I take long looks at the parkway in both directions as I cross these overpasses. Now, whenever we cruise through here on our camping trips, I’ll have the memory of this run to ponder. And, yes, the Better Half will hear about it, probably on multiple occasions, and at varying intensities of exaggeration, and she’ll be one step closer to canonization as a result.

IMG_0500.JPG
Lake Ontario at Golden Hill State Park in August 2015. Picture taken during a family camping trip.

The race planners have done a great job securing police and firefighter support at each corner, and these local heroes do an expert job controlling traffic on what would otherwise be busy, fast two-lane roads on the edge of Rochester. Some drivers, as they slowly snake past or wait at intersections, study us with a perplexed expression, like we are exotic animals at a drive-through safari. I half expect one of them to try and feed me. “Why are they doing that? Where are they going?” We can’t explain it to you now. For one thing, we don’t have a surplus of breath for conversation! Most drivers smile, nod, wave, even if they’re a bit anxious about getting to their Saturday morning appointments. A few have heads down, as they are glued to their handheld devices. Put those things away and focus on the road!

At about  Mile 3, I pull off my first pair of gloves – my blue GRTC gloves that were given as race bling a year or two ago. These get shoved in my shorts off my right hip, right next to the muffler I had already stowed away there. I’m still hot. My sunglasses (bifocals), held snugly to my face with a green tension cord, fog up, creating a prismatic dreamscape. I pull off my hat…and one of my three shirts. Finally, I pull off my final pair of gloves. I’ve got so much clothing shoved below that it is comical. But, I feel cooler now…I think I can hit that homeostatic sweet spot. I gradually ease past the athlete with the fuzzy sweatshirt.

A reader might be led to believe that I’m feeling good, but I’m not. Through Miles 4 and 5, I’m actually contemplating what it would be like to crash and burn. Is today the day? What would it be like if I just stopped now? My pace drops to about an 8 minute mile.  I began running only 4 years ago, so the notion that “this running phase” could be ending is like a dark fog that infiltrates my thoughts and creates a dread that can, at least for moments, be nearly all-consuming. “No, Dear Lord, please, don’t make me go back to golf!”Most who know me would never describe me as anxious. Far from it! But, the thought of not making it can literally be felt in the pit of my stomach. It’s a bit like driving down the NY thru-way at night in the winter, with the fuel warning light on, and realizing that the next available gas station is 17 miles. What’s that noise? Did I just hear the engine sputter? Grip that steering wheel and drive, man!

I’m on Edgemere Drive now, running northwesterly. This is a narrow road that splits a thin finger of land, with two small ponds off of my left shoulder and Lake Ontario off my right. To improve my morale, I focus my attention on the clusters of people ice fishing on the ponds and even wave at a few. Behave happy, be happy! I see the GRTC photographer and ask him to capture my Braveheart qualities; he says he’ll do his best, but I know that’d require Photoshop. And, despite all my grousing about being too hot, I feel a strong, steady cool breeze coming from the west now. This is strange: my right hand is like an ice cube, but my left is still pretty warm. Is this difference because the right hand is farther away from my heart? My gloves are shoved somewhere down below, and that’s that. I use this frozen hand as  motivation to run harder to the finish line.

The Big Finish

We roll into a tightly-packed neighborhood that’s surrounded by Lake Ontario on three sides. This is a neat little peninsula that must have great block parties in the summer. These  neighborhood streets are not plowed as well as the main roads, giving us a chance to practice our balancing and slip-recovery skills. We return to East Manitou Road, a main artery, at about Mile 6.5, and I begin to sense that, once again, today’s not the day for the crash-and-burn. Indeed, I feel tired but strong. At Mile 7, I am running with two other guys, and we pour it on and return to about a 7:25 per mile pace. Hey, what are we saving it for?  We exchange a few comments, and, admittedly, I talk the most- just gibberish – sorry, guys! We’re expending whatever’s left in the gas tank to propel us through this final drive to the finish line.

Jason McElwain (“Jmac”), a terrific athlete and 2006 ESPY Award winner, is calling out the finishers as we cross the line, all to the beat of Tom Petty and other classic rockers piped through a solid sound system. I made it in 1 hour and 57 seconds (6 out of 14 in my age group; 7:37 per mile pace) and, after cheering on a few others, head inside the heated park pavilion for the food, water, and wonderfully strong, black coffee. I stick around long enough to enjoy the company of a few friends, but I’ve gotta roll; I have to chauffeur one of the boys to his Boy Scout meeting by 12:45.

Epilogue

Our last Freezeroo race of the season is the Whitehouse Challenge on February 25th. I’m sure I’ll do a better job predicting the weather that day and will have no struggles at all LOL! My thanks to friends at GRTC and the Bagel Bunch Runners for a fun race. It was great, and you all did terrific! Looming in the distance is the Nashville St. Jude Rock and Roll Marathon in April…. I can’t wait!