Yet Another Blog By A Guy Named Larry

A new post

2009-01-24T16:59:00.006-05:00

Ok, let's just pretend that it hasn't been well over a year since my last post.

Now that we got that out of the way ... random ruminations from the road :

Definitions of a cold run:

the zippers on your coat freeze and you can't zip it up or down
icicles form on your eyelashes and/or eyebrows
the items on your outer shell freeze into the shape of whatever body parts they cover
your wife laughs at the sight of you as you step into the house from your run
the water in your after run shower is hot on your head, cold by the time it gets to your knees
body parts sting as the warm water thaws them out

I like the sounds of a run

deep, deep, relaxed breaths, the ones where you are working moderately hard, just past conversational pace. in. pause. out. pause. in. pause. out. pause. But not too hard: in. out. in. out.
the crunching of your running shoes on the frozen snow, sand and salt. crunch. crunch. crunch. crunch.
the swishing for your (frozen) outer shell as your arms pump back and forth. swish. swish. swish. swish. in time with the crunch.
through the forest, being carried by the wind, the sharp crack of a tree on a sub zero winter day

You can run for long periods of time on a rural road without seeing a car. Then, up over the berm, you see a car coming at the same time your ears pick up the sound of one coming up from behind. And all three of us arrive at the exact same spot in the universe at the exact same instant. Is there a runners' law that explains that?

In case you haven't guessed yet, yes, I had an awesome run today.

I'll meet you further on up the road

A very sad day indeed

2007-11-04T20:51:00.000-05:00

Godspeed, Ryan.

Sore legs

2007-10-22T20:16:00.000-04:00

So, I'm sitting here, over 24 hours after I ran the 15th Wellsville, NY Ridgewalk 14 mile trail race. And my legs are still sore. And no wonder. What a killer run that course is. I don't yet know the winning time from this year, but in the previous five years the winning times ranged from 1:59 to 2:13. For a 14 mile race! For a 14 mile race, a 2 hour winning time is an 8:34/mile pace. I think they typically get runners from all over Western and Central New York (Buffalo, Rochester, Syracuse), Northern Pennsylvania and even a few Canadians. And with both Alfred University and SUNY Alfred just down the road, I think they might even get a couple of stud college runners. I've typed all that up just to try to prove that this run is one tough cookie. And if I haven't yet been able to convince you, here is the elevation map. You can go to their site to get a higher quality image.

In any event, I had a very, very good run. This was the third time in the past four years that I've been able to participate. Race day is near my birthday, so this race is my birthday present to myself. I know that sounds pretty sick but what can I say? The first year I ran it in 3:37. The following year was 3:41. Last year I missed due to an injury. This year was an (unofficial at this point) 3:07. Yep. 3:07. A 30 minute PR. I simply can't believe it. All I did was go out and give it all I had in me, just like the other years. Oh, yea, the only other little thing that I did was to train my ass off all summer with the 1st Marathon group.

What a great way to cap off an awesome summer and a great fall race season: 2 PR's in 2 weeks on 2 challenging trail courses. I just can't express how great that makes me feel. Those are once-in-a-lifetime accomplishments. I can't imagine that I'll see improvements like this ever again in my life.

I went out today to run and had a very difficult day. I probably should have taken the day off but the weather was so good, I just couldn't resist. I walked probably a third of the 6.2 mile loop. I didn't feel any worse when I got back but I didn't feel any better, either. But I'll probably take tomorrow off and see how I feel. I may dial it back for a couple of weeks and then see what the winter deals me. We'll just have to see where things end up.

I'll meet you further on up the road.

Ten Minutes

2007-10-14T19:00:00.000-04:00

Have you ever wondered what ten minutes look like? Today I discovered exactly what ten minutes look like. Let me show you what ten minutes look like.

Twenty four weeks ago, I began a 20 week training program with Kevin Collins as part of 1st Marathon (Syracuse). Kevin has a training regimen developed over the years as a three-time U.S. Olympic Marathon Trials qualifier. We did everything from 60 to 75 minute base days, hill repeats, track speed workouts and long runs of over 3 hours on hilly trails. He has helped me to build consistency and quality into my running.

Twenty four weeks ago, I began a journey that I was not sure I would be physically able to complete. I didn't have a target marathon when I began the program. My goals for the program were:

to see if I could stand up to the rigor of a training program
to improve my performance at a couple of my favorite races in the fall, including distances of up to 14 miles
to develop the discipline and a program to maintain a higher level of fitness throughout the winter
to carry all that forward and work even harder in the summer 2008 targeting a fall 2008 marathon

However, I almost signed up for a marathon as I listened to Kevin talk about things such as the marathon taper. And I second-guessed my original goals as other members of the group went off and ran their respective target marathons. I even had pangs of regret as I watched those folks achieved remarkable performances: 22 minute PR's, multiple Boston qualifiers and people running new distances that they never had before. I ended up spending a couple of soul-searching long runs deciding that my original goals were indeed important to me and worth sticking with.

For me, ten minutes look like twenty four weeks of focused training following the guidance of a gifted athlete turned coach. Ten minutes look like hot, sweaty, brutal track speed workouts in the middle of a typical Central New York summer. Ten minutes look like wobbly, "noodle legs" only three quarters into a three hour plus run on Green Lakes State park trails.

Ten minutes look like a new PR at the Danby Down & Dirty 10k Trail Run this morning!

Da Goat

2007-05-08T14:22:00.000-04:00

Another Mountain Goat is in the books. Thank you to all the volunteers who made it all happen. It has already been said by others and will be repeated often: Without them there would be no Goat. Last year, due to injury, I and my family manned a water stop. It was a memorable experience and the only opportunity I get to see the front runners motor by. If all of us runners volunteered to help one race a year, it would be an awesome way to pay back the running community. We are a community, after all, aren't we? Now, if I could just pick a race that I can help at and not run in ...

Big props to the city of Syracuse for closing down the roads. That is such a nice thing to do for all the runners. We really do appreciate the extra measure of safety that provides. I'd like to stop at each intersection and say "Thanks" but that just isn't practical. It wouldn't effect my overall time all that much, however ;-)

Here are just a few random thoughts that haven't escaped me yet:

If asked pre-race what your time goal is and if you need use the word "hope" while replying, you probably aren't going to reach your goal. On race day, you get out what you put in during the previous several months (or more) of training. On race day you will know what you are capable of. It isn't a matter of hope, it is a matter of training. That is the great thing about running. You can't BS your way to a good race.
When asked pre-race what my goal time was, I replied "I hope to be below 90 minutes". See above.

When out on the course, don't judge those in front of you. They are in front of you, after all. When you see a runner in front of you who is wearing ill-fitting cotton clothes and looks ready to fall over dead from exertion, don't make any rash assumptions about their running abilities. Just because you are wearing all the latest technical running gear and the person in front of you isn't, that doesn't make you "the man". Why would you feel obligated to expend energy trying to race that person when you aren't even half way through the course? Just to get in front of the amateur runner who doesn't even know how to dress themselves? That's a fine thing to do to motivate yourself. If, that is, you can pass the person and stay ahead of them. On the other hand, busting your hump just to pass a "rank amateur" isn't a good idea if they re-pass you and continue to leave you behind eating their dust. Trust me. It is a rather humbling experience. Congrats to the All Cotton Runner on your most excellent Goat. I am not worthy.

The section of the course up Colvin and over to Thorndon Park is tough. There are no two ways about it. Many of us can get to that point in the race without too much trouble. But Colvin will make your wheels fall off if they are the least bit wobbly. Wobbly. That's a technical running term.

For many of us on Sunday, running a 10 mile race is a difficult yet achievable goal. But we considered it. And trained for it. We are secure enough in our lives, families, jobs and communities to be able to devote big blocks of time for running. Running. For leisure. Re-read those last few words: running for leisure.

How many people work more than one job and barely have time to sleep and eat, much less, time for running? How many people work such physically demanding jobs that they have no energy left at the end of the day? How many children can't even consider sports because they go to bed hungry? As we are out playing, how do we look to those on the sidelines? How many neighborhoods do we run through where people can't even comprehend why we clog up their streets, roads and parks? Are we simply an inconvenience to the majority of areas? "Get the hell out of my way, I gotta get to work." Any chance we briefly serve as a role model to one single adult? A child? Will that child grow up to be runner?

What opportunities do the Children of the Goat have to succeed? From the comfort of my little world, it doesn't look like they'll have the same ones I had.

Coach K told me to run a normal week and then rest the Friday before the Goat. Throw in a short, easy run on Saturday and I'd be good to go, he said, all the hard work was in the past. He was right. I stood at the starting line feeling great. No stiff legs. No fatigue. Just excitement about the race.

"Coach A" recommended a light run on Monday after the Goat. Said something about lactic acid. Or was that lactose? I don't know which one. But whatever the hell he said, it helped. Burned up all the bad stuff that was in my legs. Now I feel great. Ready for the next round.

That's the end of my semi-random, semi-conscious thoughts.

So let's take the good times as they go
And I'll meet you further on up the road

elite runners are born, not made

2007-05-08T14:00:00.000-04:00

So, while doing a little site clean-up, I came across this old post (from 2004 when I didn't know about the Shift key) that never made it out of the draft mode. I post it now. Only 3 years late.

http://www.active.com/story.cfm?story_id=11216&sidebar=13&category=running

<satire>

... well, now I finally have an excuse to stop running. Since I'll never run with the big dawgs, I better stay up on the porch with a cooler of beer, some pork rinds, a bottle of jack, a little weed, skynyrd on the 8-track and just watch the world go by.

the hell with being an elite.

i actually feel sorry for them. they'll be burnt out soon and since racing is all they've ever known, they will loose their sense of identity, question the meaning of their existence and be driven to the very edge of sanity.

</satire>

besides, they are missing out on the true meaning of running. it really isn't about VO2 MAX or anaerobic thresholds or efficient form. it's about shuffling along at the middle or back of the pack. about continuing to move forward even though you will not win or place in any age group. it's about running when all the world expects (and even encourages) you to stop; when you would be totally justified in doing so. water stops with nothing left. deserted finish lines with only the race volunteers left (and they are busy cleaning up). courses littered with empty water cups. cars beeping and drivers swearing at you to "get the hell out of the way cuz you ain't gonna win". being out on the course long enough to experience all four seasons of the year. dealing with serious hydration, dietary and bathroom requirements on training runs (not to mention during the event as well). it's about getting water bottles from elderly women in wheel chairs. dealing with the glances from others who just know you "are not a real runner". trails that were once pristine for the elites but are now nothing more than a muddy cow path. wondering if you missed a turn cuz you can no longer see anyone ahead of or behind you. learning during a race that the woman you have been running with for the last couple of miles is a hero: she is a breast cancer survivor who is running to raise money for research and is running in memory of her mom who didn't survive the disease. the pure, unadulterated, uncompromised, unsponsored, uncoached, unabashed joy of progressing from a serious couch potato into someone who can participate in an endurance event.

Saturday, April 7th, 2007

2007-04-11T11:36:00.000-04:00

We traveled this morning. We took the four hour drive from Syracuse down to Elkdale. Tomorrow is Easter and we are making what I like to refer to as a quick "surgical strike": in-and-out. Eight hours of driving during a 36 hour period for a holiday meal with family. It isn't really a killer trip. Other people make more hard-core trips than this one. It's just that I know I’ll be spending more time in the car than I'd prefer to do on a weekend. Normally we drive down Friday evening and head back out Sunday afternoon. That's a little bit easier than the surgical strike that we are in the middle of.

In addition to the quick turn around on this trip, the other thing about this trip is that I get to miss out on one of two running opportunities: either the third Mountain Goat training run or the first training session of the 1st Marathon season. You see, I'm definitely running the Goat this year. I missed last year due to my little pubic bone injury. The family and I did, however, get to man a water stop. It was the last aid station on the course and I enjoyed it very much. My daughter even admits that she enjoyed it. That is if you manage to ask her when she has her guard down and isn't a teen aged girl with raging hormones racing through her veins. But, even though I did enjoy handing out water, it just isn't the same as running it and I really missed it last year. So, come hell or high water, I'm running it this year.

And as far as 1st Marathon is concerned, well, let's just say that I'm thinking about it. It is really a wonderful opportunity for me to train with a nationally ranked, Olympic-class marathon runner: Kevin Collins. This weekend was the first of three free sessions that he runs prior to embarking on the twenty week training program. And I'm very seriously considering becoming a customer. The timing works almost perfectly for the Wineglass in September which would lead straight into the Ridgewalk (in Wellsville), one month later, a day after my birthday. I'm thinking that I need a better marathon performance than my last two. The Wineglass was my first and you know what they say about your first. The Ridgewalk is a day after my birthday. Last year Evan and I did a brutally cold, long run in the freezing cold with wind chills in the single digits (or less). It was an incredible gift to myself, if I do say so myself. This year, for my birthday present to myself, I'm thinking Ridgewalk: 14 miles of the best trails and hills that Western New York has to offer. So, with all this good karma pointing to towards the fall, I'm thinking 1st Marathon would be a great fit.

With all this running stuff circling through my brain, I knew that I would be running Saturday after we arrived at the in-law's house. I'd really been looking forward to it in fact. And the reason is the rails to trails (another link here) conversion that cuts across my in-laws dairy farm. It as an awesome location for a run. Flat, level, relatively straight, trees, corn fields, beaver ponds and streams, all nestled in "God's country". This area isn't heaven, but you can see heaven from here. After a winter of running (and once falling) in the snow, on the roads, I was eagerly anticipating a run on the trail. In my image of this run, I only neglected on thing - Mother Nature. She's a wicked mistress, Mother Nature is. She decided to dump a pile of snow on this region. Did I mention that this is Easter weekend?

Not one to let a little snow keep me from my appointed rounds, I suit up with my winter gear and take off down the road. From my in-laws to the nearest trail head, it is about a mile run down the road. The roads are all in good shape. Due to the recent warm weather, snow isn't really sticking to the roads. Everything else is a mess but the shoulders are fine. As I get to the trail head and turn off of the road, I see that the snow isn't really too bad. I've run in much worse over the years. And knowing that I won't have to wade through knee-deep water (like I have on a recent off-road run with Evan), I'm not at all concerned about things. After all, it is a very beautiful sight as I head down the trail. The trees along the side are pretty well mature, with an over-hang that canopies much of this section. With all the thick, heavy snow that recently feel, the trees are covered. The trail is covered. The bushes on the side are covered. The hills and fields are all covered. As a matter of fact, it looks like a postcard. Or a Christmas card. Have I mentioned that it is Easter weekend?

The snow cover on the trail is about four to six inches deep, depending upon the amount of trees above. About a half mile from where I hook up with the trail, there is an old bridge over a creek. It is a black iron bridge with the super structure criss-crossing up into the air. The rails to trails conversion covered the surface of the bridge with wood planks and placed rails on the sides. I suppose the wind blowing under the bridge keeps the snow on the surface from melting and when I hit it, I'm in about twelve inches deep. That will slow you down some. Even when you're not running fast, that will slow you down. Even with the extra snow cover, I really enjoy the experience. I feel like a Clydesdale in a Budweiser commercial for the holidays. I try to take in some of the scenery but when I do, I kind of stumble a bit on the uneven terrain. I decide that I need to concentrate more on my foot placement. As the snow is freshly fallen, each step creates a crunching noise as the pressure of my feet compresses the heavy, wet snow. Occasionally, I also hit a thin sheet of ice on top of a pool of water. Breaking through the ice is another crunchy sound as I lope down the trail. That’s a cool sound to listen to. Two feet, two different types of crunching.

About a half mile past the bridge, I come to the spot where the trail crosses my in-laws farm. The trail is above a meandering creek that flows in from the other side of the valley, flirts with the side slope upon which the trail is perched and then heads off into the brush and down the valley to the mighty Allegheny River. A dirt road comes up out from between the farm buildings, cuts across the creek, climbs up the slope, across the trail and out into the fields. Up past the fields, further up the side of the hill, is “The Sugar Shack”. Back when my wife was a kid, they collected sap and boiled it down in that shack. Later, when I came along, the shack had already become a vacation destination of some legend. We would convert an old hay wagon into a temporary RV by placing wood planks across from one side to the other, load it up with blankets, junk food and people. With a tractor, we would haul it out behind the barns, down the dirt road, across the creek, over the tracks (after checking to make sure that no trains were coming) and up to the shack. A large fire burned all night as we cooked hot dogs and s'mores, ate chips, drank pop, told scary stories, lit fireworks off and peed in the woods.

I only know the above mentioned distances because I've covered that portion of the trail so many times. I've covered many other sections as well, but since I've been on that section so frequently, the distances are finally starting to sink in. I am wearing my GPS, but I only glance at it occasionally as I'm still not sure how long I'm going to run today. I've had several runs this week that were over 7 miles, so I know I would like to do at least that much. I also know that I'm missing a Goat training run but I don't know how long that was scheduled to be. Based on last week, I suspect that this week's training run will be about 8 miles. And, so, shortly after the section that runs below The Sugar Shack, I decide that I might just as well do 10 miles. I haven't been up into the double digits since earlier in the year. Shortly after the last 10 mile run, my hip had a shooting pain, well, shooting through it. So I took some time off and cut back on the miles. But things have been feeling great the last couple of months, so I figure that 10 miles today sounds great. Plus, on the softer surface, my body feels like 10 will be fine. Plus, I am just having way too much fun to do anything less.

Once I decided that I'll head out 5 miles before turning around, I check my GPS only occasionally to see how things are going. I continue on the trail as goes behind the back of the state barns, through the pines and then further on up the trail to the horse camp before coming to the first road crossing on this section of the trail. After crossing the road (route 353, to be exact), the trail is pretty much in the middle of the village of Little Valley. Down to the side of the trail is a business that is owned by a man that I know. I look down into the back of the property and the building to see if I can see him and/or his sons working on their race cars. Which brings up an interesting thought: Even though I cherish the solo long runs, for some reason, during my runs, I also look forward to stumbling upon people that I know. I find myself with these thoughts frequently when I run. I haven't yet been able to put my finger on it. Is it basic human nature to simultaneously desire both solitude and companionship? Or is it that I simply want people to see me to more fully appreciate my insanity? If they see me and then later bring it up in a social setting, do I get some perverse pleasure out of their reaction to my long runs? And how is that all related to the enjoyment of sharing regular runs with my friends at work? Inquiring minds want to know these things.

I hit the 5 mile mark in the heart of the village and turn around and head back down the trail in the direction from which I just came from. On the way out, during the first half of the run, I stayed pretty consistently on one side of the trail and now, on the way back, I stay in the path I had made in the snow. As I look around the village (or more accurately, the back of the homes and businesses that make up the village) I quickly am reminded that I need to concentrate on my foot placement. Even with staying on my previously cut path, it requires me to think about my running slightly more than if I were running on the road.

I do think about how the train tracks (and I imagine the canals as well, in other parts of the state) cut through the villages. Or, maybe more accurately, how this village (as well as many others) grew up against the tracks. The tracks cut a different swath through a community than do the roads and streets. I suspect that it may not have always been this way. Maybe, back in the day, the best parts of the community faced the tracks. But that isn't the case today. Today, a community faces up to the roads. Train tracks expose the "under belly" of a town. The trash is out back, up against the tracks. The landscaped lawns are out front; the landscaping debris is piled up out back against the tracks. And this is a small village. Real small. I can't imagine similar rails to trails conversion cutting through a big city. Number one: it may not be too safe. Number two: it may be a little less than pretty back there.

Shortly, I find myself back at the road crossing and up against the side slope of the hill, heading back out of the village. As the miles pile up, I'm thinking about the wildlife that is probably keeping an eye on me as I cut through their dinner table. I know that they know that I'm here. The "intruder alarm of the wild" is going off nearly the entire length of the trail. Birds. They're sounding off their alarms, flying up unseen from the brush into the air above the trail and the fields. I enjoy listening to them and watching them as I think about how they are not performing for my benefit. They are doing their jobs without even knowing it; they are alerting all nearby wildlife of my intrusion. I'm sure a wolf, coyote or coy dog has his eyes on me at times. But nothing makes itself known to me. They stay hidden from my view. Maybe my smell is gross enough that they don't consider me a potential meal. Maybe my size makes me a threat to them. Maybe they are simply staying out of the weather. I don't know the reason why I don't see any of them. But what ever it is, I'll take it. I don't really want to see a wolf watching me on a run. I do have my pepper spray in my pocket but I really don't want to try it out on a desperate wolf this morning.

I feel myself getting fatigued as I get up somewhere near the eight or nine mile distance. I resist looking at my GPS because, well, it would do no good at this point. There are no short cuts. I can’t, nor would I, bail out. I'm heading back and that's that. However, with the realization of the fatigue, comes the reminder that I need to focus on my running again. I really can't afford to slip. Falling wouldn't be fun. Neither would be a strained pubic area. And before I know it, I'm back on the curve on the trail just below the Sugar Shack, above the creek and behind the farm. Getting to this point of the run and feeling like I do is a great accomplishment and I pick up a second wind.

At this point, I know I'm home free: two miles left, one in the snow on the trail and one on the road. If I can hit the road with something left in the tank, I can kick in the final mile on the harder surface but consistently smooth shoulder of the road. And that's what I do. At this point I'm soaked. I'm chilled. Trucks are going by too closely. I alter my course and go way over onto the dirt off of the shoulder of the road when any vehicle approaches. The wind is blowing white-out conditions off the fields and across my face and into the road. My nose is dripping snot down my upper lip and into my mouth. I'm breathing hard through my mouth. Spit, snot and who-knows-what-else is spraying out from my mouth with every deep exhale as I try to dig deeper. My lungs don't hurt but the feel full, like they are over inflating just a bit. My ears feel like they are just a few more gusts of wind away from being frozen solid. My legs feel like they forgot how to run on a solid surface. My thighs are quivering (wow, I can’t believe that I just typed that sentence.) My arms feel like they are pumping at twice the rate of my legs. I can see straight down the road for one mile. But I’m not making any progress. So I try to dig deeper and run faster. And finally all the extra effort starts to pay off as I feel like I’m getting near the finish. I round the final bend in the road, cross the bridge over the creek and come to a stop in the barn yard, across the road from the house. Chest heaving. Sweat dripping despite the bitter wind chill cutting through my soaked running clothes.

I'm done. I've done it. I've run my run. I've beaten the elements. I’ve conquered my own misgivings, concerns and fears.

Again.

I just can't wait for tomorrow.

Since Last Time, Two 5k Races

2007-02-16T21:09:00.000-05:00

Yup. Count 'em. Two. Yippee.

The first was on February 2nd. It was the Mid Winters Blues 5k at Beaver Lake. The course is on the wide open, wind swept country roads near the park. It was in the single digits with wind chills in the negative teens. Overall, a great day for a winter run. They had 70 people show up which, I've heard, is about double from last year. Due to the "small" crowd, I was able to snag a 3rd place in my age group of Men, 40 to 44. There were five overall in my age group, so it isn't a huge deal, but it is kinda cool. The second place male in my age group ran a pace that was something like 54 seconds per mile faster than I, so that gives you some perspective. I did feel pretty good through out the whole run. I might have been able to kick it in a little more at the finish but the road surface was a tad dicey at that part of the course. BTW, I was 28th overall. And, it was one of my faster 5k times and the fastest since the summer of 2005. So it was a good day. All that and I had a great time running with Ed.

The second 5k was the following weekend on February 10th at the Chilly Chili in Cazenovia. As far as participants, it is at the other end of the spectrum from the Beaver Lake run. Caz had 573 finishers. It was a freezing cold, sloppy course. Again, great winter race. My time was way off from the Beaver Lake run and the legs felt very heavy. Could be due to some longer runs during the week that finally caught up with me. Doesn't really matter, cuz I reached all my goals during that time frame: runnin' and funnin'.

Still in the mid-20 miles/week range. After this little "step back" week I'm in now, I'm planning on pushing up to the high 20's mile week range for one week, followed by a low 30's mile week for maybe 2 weeks. I'm kinda planning on a couple spring 1/2 marathons: Skunk Cabbage and/or Utica Distance Hall of Fame.

Well, that's the latest news from here. BTW, we've been getting blasted with snow. So, if I'm not shoveling, I'm at work, running, eating or sleeping. I'm on my way to catching some zzzz's right now.

'till next time:

So let's take the good times as they go
And I'll meet you further on up the road

Faith will be rewarded ...

2007-02-03T16:51:00.000-05:00

OK, I know. It's been a long time. Too long. So let's just get that out of the way. Here's the nickel tour of 2005 and 2006: Since my last post back in April of '05, I've kept running except for an injury that sidelined me at the end of 2005 and the first four months of 2006. If you really want more, ask via the comments and I'll tell ya. Or maybe I'll try to provide details in a subsequent post.

So now that the past has been addressed, I'll address the future: I'll try to be better at writing this year. I can't promise anything. But I'll try.

2007 got off to a great start as I ran the Resolution Run on the morning of News Year Day. It was around 5 miles or so this year. I've been pretty consistent through January with somewhere around 23 miles per week.

Biggest running event so far this year: I invited Kevin Collins to my company to talk to some runners about his company 1st Marathon . They have a great program that I'm seriously thinking about.

This morning I went out for a run in some pretty tough conditions. The sun was shining but the wind chill was pretty tough. The temperature was in the low 20's with wind chills down near zero. But the clear blue sky and bright sun were beautiful. The roads were clogged with some recent snow that had not yet been totally cleared off yet. And I do have to say that the vast majority of drivers went out of their way to give me room to run. I waved to every one of them but I wish I could give them a face to face "Thank You".

On one of the roads, I noticed, from the foot prints in the snow, that another runner had been out there prior to me. I obviously have no idea who that person was, but I instantly felt a bond with a fellow runner who was braving the elements to do something that they love doing; just like I was. I purposefully ran on top of the other person's tracks for a short distance. Not to cover their tracks with mine but rather to further share the run. And it felt like it worked. I'll never know who that person was. I'll never know their gender or pace or how far they pushed themselves today. I'll never know where they live or if they enjoyed a sunny, cold February winter day. But today we ran together. Separately. I know all this sounds corny but this is my blog and this is how I felt. So there. Anyhow, I got in a wonderful 8 mile run as I work on gradually adding more miles to my long runs.

OK. That's the post that hopefully opens a path for some more future posts.

'till next time:

So let's take the good times as they go
And I'll meet you further on up the road
- Bruce Springsteen

Woa. Time flies!

2005-04-05T21:02:00.000-04:00

Well, it has been some time since I last wrote. So, here's a little bit of a short "catch-up" post. Last time I posted any weekly totals was back in January, so let's get that out of the way:


Week-Total-Long Run
1/30 - 34 -  8
2/06 - 29 - 11
2/13 - 30 - 12
2/20 - 27 -  6
2/27 - 33 - 15
3/06 - 29 -  7
3/13 - 37 - 16
3/20 - 36 - 11
3/27 - 40 - 19

As I've been getting ready for the Buffalo Marathon, it's been nice edging those total miles and the long run upward. My last long run of 19 miles on 3/27 was one of the best long runs I've ever had. Ever. I ran loops with stops back at home every 5.5 miles. During each loop, I drank approx 20oz of water and at each stop at home, I shot a gel plus about 4 to 6 oz of water. Also, during each loop, I sucked on two "SuperBites", sipped water each mile and walked at roughly the 3 mile mark for about 30 - 45 seconds while drinking larger gulps of water. I thought I did OK on the water but ended up losing about 4lbs. I'm going to work on that over the next couple of weeks. The next long run is scheduled for this Sunday. My plan is to do at least 19 and if I feel real good, I'll try for something in the 21 to 23 mile range. FYI, this week (week 13) of the original plan calls for 22 miles.

A couple of days ago, I posted a question about training and nutrition to a local message board at Fleet Feet Syracuse I was very pleased with all the replies that I received; some were even on topic and helpful :-) Some of the replies squared off into different opinions about "long long runs" versus "shorter long runs". I'm discovering that right now, as long as my body supports me, I'm tending toward the longer long run camp. I think I'm more confident when I know that I have already covered the distance (or near the distance) during my training runs.

I've also been running the Mountain Goat training runs every other week (when I don't have a long run scheduled). They are tons o' fun with more runners than some local races get in the summer!

Well, I need to wrap this up, post it and get my fat ass to bed. Like always, I'll try to post again real soon.

'till next time when I'll meet you further on up the road ...

Running in Woburn, MA

2005-03-15T20:19:00.000-05:00

Last week, Monday, March 7th, thru Friday, the 11th, I was on a business trip in Woburn, MA, north of Boston. I drove up on Sunday and then back home Friday night. From my home to the hotel, I think I took like 4 or 5 turns. As I live just off of Rt 690, I was able to jump right on 690 to 90 all the way to 95. The hotel is about a mile directly off of 95. Talk about easy driving.

Tuesday, I asked some folks, who are from the area, if they knew of any decent place to run after work. Someone suggested running around Spot Pond, in Stoneham, a short drive from my hotel. The weatherman was forecasting the 'typical' winter storm warnings. Since I've been running all winter, I didn't really pay much attention to the warnings. After all, I just drove in from freakin' Syracuse, New York. Home of the lake effect snow! In spite of the dire predictions of the weather forecasters, I decided to run the perimeter of the pond. I was driving over to the Stoneham area as the crap was really starting to hit the fan. As I drove through the storm, I briefly considered heading back to the hotel. But I was determined to get in an outside run and not succumb to the hotel treadmills. As I finally made it to the zoo that is next to the pond and parked in a lot, it was dark.

So here I am, in a strange location, getting dark, and a big storm has rolled in. If you know me, I'm pretty much a big dummy. Most folks would consider the attempt a strike out.

Strange Location? Strike one.

Getting Dark? Strike two.

Fierce wind, blowing snow, ice and freezing rain? Strike three (four, five AND six, by the way)

Most smart people probably wouldn't even have packed their outside running gear and would have planned and ran on the treadmill and therefore wouldn't be in this situation.

Other smart people may have ran about a half a mile or so and, realizing how stupid it was to endure those conditions, turned around, ran back to the car and headed back to the hotel.

Another set of smart people would be able to finish this blog entry with a sentence something like this: "After seeing how quickly the darkness and the storm hit, I got back in the car, drove back to the hotel and did my five pleasant miles on the treadmill watching Entertainment Tonight".

But, like I said, I'm not the brightest tool in the tool shed.

So I took off in the dark, in a strange area, in a bad winter storm and headed out on the sidewalk around the pond. I was dressed appropriately, so everything was going great. I could still distinguish (for the most part) the sidewalk from the road from the grass. Every once in a while, when there were no trees to stop the wind off of the pond, I got a brief taste of how bad it was getting. But based on the direction I was running, the trees and the direction of the wind, I still felt pretty good as I got past the one mile mark and started to get up towards the two mile mark. I ran past an indoor hockey rink and turned to the right. The sidewalk still roughly followed the perimeter of the pond, but with some real estate between the shore and the sidewalk. So, around the two, two and a half mile mark, I was in some residential neighborhoods for the first time in the run. Then I lost the sidewalk and ran right into a crap-load of bushes and small trees. A branch grabbed the fabric of my running jacket and put a nice "L" shaped rip into it at the elbow. Swearing to myself, I crossed the road and continued along on the sidewalk on the other side. Then, when I could see the sidewalk over on the other side, I crossed back over. For some reason, I wanted to be on that side of the road.

As I continued in the residential areas, I went around a bend in the road and saw an interstate highway ahead through the snow. That shook me up a little cuz I didn't expect to see a major highway at that point. I should have driven the route first but in my ignorant excitement to get the run in, I didn't. I also could have studied a map that would have clearly shown me that the highway was right where it belonged. I didn't really want to head down to the highway and under any bridges or exit ramps. I don't know why, the neighborhood seemed nice enough and any gang members would have long ago given up on account of the weather. So, I turned around and followed my path back towards the starting point. I use the term "followed my path" figuratively because, after a couple of steps, I did not see my prints in the snow for the rest of the return trip. The snowfall was too rapid and the wind too fast for any foot prints to remain visible.

The wind. Oh, yea, the wind. Must not forget about the wind. Will not ever forget about that wind. It was strong. No, fierce. Nope. Biblical. That's what it was. It was biblical. As I headed back, the wind was in my face almost constantly. My ears, nose, cheeks, lips, chin and neck were well protected. But notice I didn't mention my eyes. Ever get pelted in the eye with a driving snow flake? How about a driving rain drop? Driving ice particle? Yea, you got that right. It freakin' hurts. I think I sustained about a hundred dents on my eyeballs. And then the eyelashes start to collect the frozen precipitation and coating over with ice. Good news: that protected my eyes from all the crap that the wind was blowing. Bad news: you can't see when your eyelashes are frozen together.

Somehow, running with my eyes mostly closed, I finally made it back to the car and was able to log just over 5 miles during a really bad New England storm. And that was just Tuesday.

On Wednesday evening, the weather was much better. So I hurried back over to the park about an hour earlier than Tuesday. I was so excited to get a daylight/evening run and see the area. I was so excited that I forgot a very important piece of my running equipment. Let’s just say that I have a chafing issue. On two upper body/chest area body parts. And those two parts get rubbed raw if I don’t wear some protection. Wednesday I forgot. But I didn’t find out till later. In the shower. With soap and running water. It stings. Alot. That’s all I got to say about that. So, back to the run. I got to the same parking lot and started out on the same path as Tuesday. When I got to the sidewalk, I knew there was gonna be trouble. The sidewalk was buried in snow from the plows clearing the streets. And where the sidewalk was far enough from the road, it was buried in drifts. After about three quarters of a mile running and walking and digging through the snow, I had enough. I turned around and went back to the car and drove back to the hotel. But I just couldn’t bring myself to go inside and run on those damn treadmills. Pride is an ugly characteristic, isn’t it? Combine that with stupid and ya got yourself a wicked combo.

When I got back to the hotel, I decided to see what I could do in the surrounding area. So, I knocked off three and a half miles in the hotel parking lot and the parking lots of the neighboring businesses. It wasn’t as bad as running on the treadmill, but it did suck. Each time I came around a corner of a building, I half expected to see the police with their guns drawn, yelling at me to hit the deck. But, thankfully, that never happened.

So, Thursday rolls around. I’m on the hook for a seven miler. I’m thinking of the experiences of the previous two days. And I’m thinking that the running gods are really gunning for me and my outside runs. So I do it. I give in. I go over to the dark side. The treadmills. Yep, I know. It’s a sad thing. But, I figure that I’ve tempted the fates too often over the past several days. So I put on my running shorts and shirt, grab a water bottle, ride the elevator down to the gym and hop on the open treadmill. The other two were taken by a man and a women, who where not together.

I started on a walking pace and gradually built up the speed until I was running at a comfortable pace. I was about two tenths of a mile into the run when all three treadmills powered off. WTF?!?!?!? I can’t buy a freakin’ run. What do I have to do to get in a good run? I walked over to the front desk and tell them the power is out. He tells me it will be 15 to 20 minutes for the ‘engineer’ to reset a circuit breaker. I almost crapped my pants when I heard that it takes that long for an alleged engineer to reset a circuit breaker. Hell, my kids could do that in my home in about 15 to 20 seconds. Long story short: I waited till the power came back, jumped back on my mill and knocked out the 7 miles. Running the parking lots would have been better.

Now I’m back in town and back in the familiar routine of running at lunch on the weekdays and around my home on the weekends. Everything is progressing on the training for Buffalo. I’m up to 16 miles on my long run but I still don’t feel like I have the eating and drinking figured out. I tried gels (again) and figs. I thought that was gonna work. But after thirteen or fourteen miles, I wasn’t feeling all that great. I’ll just have to keep at it and see what I see.

I'll meet you further on up the road.

Short Visit

2005-02-21T07:21:00.000-05:00

Hey there. Come on in, take your boots off and have a seat over there while I hang up your jacket. Yup. Right next to the fireplace. Can I get you a warm drink to take off the chill? Coffee? Hot cocoa? Tea? Are you sure? Really, it is no problem. How about a bowl of soup or chili to warm your bones. You say you just want some water? Great, I'll be right back.

Here ya go. Let me know when you need a refill. How about this weather? Couple of days ago, we are out in our shorts and tees. Now, we got snow piling up.

I don't know, you tell me. Why do we live here? :-)

Now, let's get caught up. What has it been? Only a couple of weeks or so, I think. Sure feels longer than that.

Yes, I am still training for the Buffalo marathon. And no, this was a rest week, so there was no long run. Here, let me throw some numbers at ya to get you up to date. Last time we talked, I filled you in on everything up through the 6th, so I'll start there.

For the week of Monday, February 7th, through Sunday the 13th (week 5 of the plan), I got in all the scheduled runs. Monday, of course, was a rest day with 5 milers on Tuesday, Wednesday and Thursday. The plan calls for less than 5 on Wednesday and Thursday, but I just can't bring myself to go less than my so-called base on the week days. Saturdays are different because it is the day before a long run but on weekdays, the 5 mile milk run is just what I do. So, back to the week. Friday was the other rest day of the week and Saturday was a scheduled 3 miler. I was able to pull off both those two days without a hitch! Friday was tough, but thanks to years of training, I was able to get it in without any problems. Sunday was a long 12 miles. Everything started out fine as I took off on the B'ville Turkey Trot 10 mile loop. However, I did have some lower GI issues (yet again) and when Wendy came out on the course to replenish my water at 7.5 miles, I hitched a ride with her. We came home, I took care of business and went right back out on the road to get the full 12 miles in.

Yea, I know, I do need to get a handle on that. Believe me, after the Wineglass experience, I know what will happen out there if I can't resolve some of these issues. I think I'm almost there but I don't want to say much more than that just yet.

So, the week of the 14th through the 20th, the 6th week of the training plan: Everything went great, according to plan. Monday: rest. Tuesday and Wednesday: 5 miles each (plan called for 4 both days). Thursday: 6 (according to the schedule). Rest on Friday. The coolrunning.com plan calls for 5 milers each day on Saturday and Sunday. I ran the B'ville Turkey Trot 5 mile course both days. With the little bit extra from my home to their starting line, I actually did 5.7 miles each day. I even took a peak at my pace, which I haven't been paying too much attention to. With my little groin issue, I've been ignoring the clock. I do still have a little nagging issue there and some days I worry that it might grow into a show stopper. And, it's not like I heat up the pavement or anything but I just wanted to remove that aspect from my running until I felt stronger in that area. Anyhow, back to the weekend runs and the clock: I was very pleased with my pace on Saturday. There are two small "inclines" (I hate to use the word "hills" on this course) on the last mile. I kinda thought I had a decent time going so I went at the hills a little more aggressively than I normally would. (Now, remember, fast for me is not the same as fast for you.) It felt good to open it up a tad, tackle some inclines, and pick it up even a bit more for that last push home.

Yes, the training program does call for speed work. Usually on Tuesdays. I'm still hesitant to incorporate that aspect of the plan. I'm using my groin issue as my excuse ;-) That's my story and I'm sticking to it.

So, that's that. Just in time. I see that it is time for you to go. Here, I'll take your glass and grab your coat while you slip your boots back on. Where are your gloves? You'll need them out there today. I hope it lets up so I can get caught back up with the shovelling. It feels like we have a holiday today just so we can spend the day clearing the snow.

Thanks, so much for stopping by and asking about things. We will do happy hour downtown sometime real soon. I'm in the mood for a Victory Golden Monkey. Do they still serve those at the Blue Tusk? I hope so, that's a damn fine beer.

Bye for now and I'll meet you further on up the road.

Running Week 1/31 thru 2/6

2005-02-08T22:23:00.000-05:00

It was a pretty good week, I guess. Monday, the 31st was a scheduled rest day, just like all Mondays for the next couple of months. Same as Friday. Tuesday, Wednesday and Thursday were 5 mile days at lunch. I'm a bit "ahead" of the training plan due to my 5 miles a day for 5 days a week "base" -- the plan calls for a little less than 5 mile days but I'm not going to drop below the 5 mile/day threshold on weekdays. When the plan starts adding miles on the weekdays, I'll do the same. As for the weekends, Saturday was a 3 mile run and Sunday was a 10 mile run. I'm enjoying the "3 on, 1 off, 2 on, 1 off" schedule with an exception: it sucks to sit on my hands and watch my friends go out on Mondays and Fridays.

The weekday runs were pretty 'normal' types of run on the 5 mile loop at work. We've had a great stretch of nice days so getting out at lunch has been very nice. The Saturday run was in my neighborhood. It was basically uneventful except for a close call with a car. I was at a four way intersection. There were two cars at the stop sign. After the first car rolled away from the stop sign, I started through the intersection. The second car rolled through the stop sign directly behind the first car, without even slowing down. If I had a half size larger shoe, my big toe would have been flattened by the rear tire. I really don't get people. Had the driver followed the traffic law and stopped at the stop sign, I could have quickly cleared the intersection. It really pissed me off. I wish I would have punched the rear corner panel as it rolled by me. It wouldn't have done any good but I would have felt a ton better.

Then, on Sunday, I had another auto situation. I'm running on the side of the road toward traffic when a pickup truck comes along and literally brushes my coat that is flapping in the breeze. There are no other cars on the road at that moment. The ironic thing is that the truck had the blue emergency lights on it. You'd think that the driver would be slightly more aware than "John Q. Public" given the blue lights. I dropped an f-bomb at him: "f***ing a**hole". It didn't do any good but I felt a 1/2 ton better ;-)

Josh was with me on his bike on Sunday. He did the full 10+ miles on his bike along with me. He held up well except for his butt. It got kinda sore after awhile but he did hang in there. He carried our drinks and food in his backpack. It helped me out alot and it was so very nice having him with me to talk to.

I took some gatoraid and some orange wedges out on the run Sunday. The drink seemed to give me some G.I. issues. The orange seemed to work OK. I sure hope I can get a handle on the nutrition issues. It is still pretty early in the plan with lots of looooong runs ahead of me so I still have an opportunity to get a grip. Suggestions appreciated.

So, to wrap up, here's a summary of the last couple of weeks (Mon thru Sun):
Week - Totals
1/31 - 28 miles
1/24 - 34 miles
1/17 - 23 miles
1/10 - 25 miles

'till next time, see ya further on up the road ...

Long run - 1/30/2005

2005-02-03T18:10:00.000-05:00

Sunday 1/30/2005

On my training plan (as I prepare for the Buffalo Marathon on May 29th), today was my long run of 8 miles. Since I did 7.5 last week, I wasn't too worried about pulling this one off. But, since I was not at home, I was concerned about my routine and making sure that I ate at the right time and drank enough water. If I mess up my timing with eating and running, I'll find myself out on the road with some GI issues. Yesterday, with a scheduled 3 miler, I didn't worry too much about it. I woke up, went to the bathroom and hit the pavement. With a short distance like 3 miles, I figured that I could get out and back no matter what. Empty stomach, lower GI cramps, thirsty, tired, whatever -- 3 should be an easy distance for me to pull off at this point in time. That turned out to be true but by the time I showered, I really needed to eat. You'd think that as much as I weigh, my body could find a way to draw on the reserves more efficiently that it does.

But, it's been awhile since I've been up at these distances with any regularity, so, like I said, I was concerned. Plus, being away from home normally knocks my constitution out of whack a little bit even without the prospect of a long run scheduled. So, I tried to stay hydrated all day on Saturday and throughout the night. In the morning when I woke up, I had cereal with milk, orange juice and coffee. Then, for the next 3 hours, I had a couple more cups of coffee along with as much water as I could while I tried to take care of some work on the company laptop. I was attempting to come close to the weekday work routine as possible (that's when I run at lunch). I ended up coming pretty close with the nutrition, hydration and (possibly most important of all) waste removal ;-)

I got dressed and applied some vaseline to a couple of areas that have been bothering me due to some friction issues. I wonder if I would have some of these same friction problems if I weighed less than I do. Maybe someday I'll be lucky enough to find out the answer to that question. Anyhow, the sun was shining like it was the middle of summer. There were no clouds in the sky. Just a totally beautiful deep blue. Even though it was below freezing, the thermometer on the side of the house where the sun was beating down and radiating off of the siding was in the 70's. So I knew that I'd get very warm out running and I dressed accordingly: compression shorts, long pants, tee shirt, outer shell, ball cap, sun glasses and gloves (that I did not end up putting on). I also decided to try to start thinking about nutrition and hydration during the long runs. So, I put on my water bottle belt - the one with four small water "grenades". I filled one with water and the other three with some slightly diluted lemon lime gatoraid. I also took along some gels. My plan was to drink at each mile and take a gel at the 4 mile (halfway point).

So, I started out and even though I was running into the slight breeze, the sun was totally canceling out the effects of the cold. I thought I'd slip on the gloves but instead I just pulled my hands up into the sleeves of the shell and I was fine. At the first mile mark, I took a hit of the gator aid and was immediately reminded of the fun I had last year at the Buffalo marathon. It's funny how that experience has stuck with me and is rekindled by the fist sip of lemon lime gator aid. As a matter of fact, here I am sitting here over four hours later and the thought is still making me queasy. I've really got to solve this issue soon. I'm thinking I gotta stick with straight water. That part is an easy solution. However, at the halfway point when I took the gel, it was the same story. All the nausea that I experienced in the past with gels returned. I finished the package but it wasn't pleasant. Again, it's killing me just sitting here and typing about it. I'd better move on to something else before I hurl on the keyboard.

I ran down the road that my in-laws live on. It is a nice road to run on with a nice wide shoulder but the speed limit is 55 and it gets a decent flow of traffic. I don't think most of the people driving on this road are very familiar with seeing runners on it so they don't really think how nice it would be if they gave a runner just a little bit more room on the side. Last summer, the road was rebuilt and it feels like the shoulder is more level than it used to be. There is still an angle as it slopes away from the road but it is nice and wide, except for the bridges that cross over a couple of creeks. After almost a mile, I turned off of this main road onto a smaller road. This is also a nice road to run on but there no shoulder, the speed limit is 55 even though it seems like it should be slower and cars use it to go from one main road in the area to another (the one I just turned off of).

This smaller road has a small creek running next to it for a short distance right near the intersection where I turn onto it. A flock of ducks seem to have taken up residence on the water. As I approached them they were spooked and loudly went airborne. That scared the hell out of me as I wasn't expecting a dozen or so ducks to suddenly fly up next to me. Just about a half mile further down the road, there's a horse ranch. As soon as I can see the horses, I realize that they seem to be looking at me. I don't know if they've picked up on something unusual happening (me running down the road) or if it is a coincidence but they seem keep their eyes on me as I approach them. Along the shoulder of the road where I am running, there's lots of horse manure so I'm sure that someone already enjoyed a nice ride on their horse in the sunny winter day. It's kinda nice knowing that I'm not the only one out here taking advantage of this great day.

I end up joining up with the other main road in the area for about a half a mile before heading off up the hallow on another smaller road with little or no traffic. It's a very beautiful area with many dairy farms and on this nice winter day there are a few people out getting some things done around the house or barn. Out on the busy roads there were alot of cars from Ohio and Ontario. I imagine that they are skiers in town to ski at Holiday Valley in Ellicottville, just over the hill from where I am running.

I keep looking at my Garmin GPS and I'm sure that it is giving me false readings. There is no way that I've been able to cover the distance that it claims I have. But, not having any other measurement of distance, I rely upon it but plan on double checking with the vehicle later in the day. All of a sudden, I'm at 4 miles so I turn around and retrace my route back to the starting point. When I get back I'm very confused because the GPS does say 8 miles (kinda validating the reading I had at the halfway point) but, again, there's no way that I could have done that distance in that time and feeling that way. When I get in the house, I describe the pretty simple course to my father-in-law and ask him to guess the distance. He actually guesses pretty close to the GPS measurement. How can that be? So, I validate it yet one more time with the mini-van and sure enough, he's right on and so is the GPS!

The point of that whole, long, story is that it was such a beautiful sunny day in a beautiful location that everything came together for a wonderful run. I'm treating this as a sign of good things to come on this path to the Buffalo marathon.

Winter Running and other ruminations

2005-01-18T07:24:00.000-05:00

Here in Central New York State, we are well into winter running. We have had an extremely mild winter so far. Yesterday, January 17th, the temperature was in the teens with single digit wind chills. There were extreme cold alerts last night and school delays this morning with below zero temperatures. Right now, at 7:30am, it is -3 with a wind chill approaching -20. I'll have all my layers on today!

Back to yesterday. A single word best describes the run. Yes it was cold outside, but that's not the word. Yes, the wind made it colder, but that's not the word. The word is "sun". WOW. Ya gotta love winter running when the sun is out in full force like it was during the run. I wore my sunglasses for the first time in a good number of days. I can't even recall when I last wore them.

When I was sheltered from the wind, I actually felt over dressed. I would unzip my outer layer to help vent some of the body heat. That is, until I turned the corner and got hit with a full blast of the wind.

Running on a sunny day in the winter is pure joy. I come into work in the morning in the dark. I sit at a computer under horrible lighting conditions. I drive home in the evening in the dark. I gotta tell ya: it sucks. Except when I get out in the sun. The sun cancels out the bad aspects of winter. You might ask "then why run when the sun isn't out?". That is a reasonable question. The short answer is simply and honestly: "because I can". I'm lucky enough to be able to run, so I do. I have my health and I enjoy doing it. Ya also can't discount the shock factor. There are two shocks. One to your system: "HOLY CRAP, it's cold." After a cold run, any of the day's other challenges are a piece of cake. The second shock is the co-workers: "You're going/went out in that? What are you nuts? Do you know you are going to freeze your lungs?" I can't deny that I get a kick out of that reaction.

But how 'bout that sun! It was so nice to see it that it motivated me to post a blog. That's something I haven't done in a while. But, the sparse posting doesn't reflect the my running. For the most part, I've been getting it in as usual. Same distances (usually 5 miles). Same frequency (usually each work day at lunch). There have been two bumps on the road. The first was mid November with a wicked cold and the second was mid/late December to early January with a slight "upper leg/inner thigh/groin-ish" injury. I took some time off and ramped back up slowly. I'm running very slow now and working the core area to try to strengthen up that area. Sometimes it feels "tired" but nothing like the day in December when I knew there was a problem. The leg was so sore that I couldn't support myself on one leg. But I think I'll keep taking it slowly and hopefully the improvements will continue. I'd like to add a long run back into the schedule but I don't want any set backs. I'm just taking it day by day.

Since this is my first post of 2005, here are some stats from my geeky running spreadsheet [why is this HTML table injecting so much blank space? Preview mode doesn't do this. Publish mode does.] :

Year	Total Miles	Number of runs
2003	1122	214
2004	1319	217

I hope to look at each week and month and see what I see. I find it interesting to look at the numbers and see if anything jumps out. For example, I was pleased to discover the fact that in 2004 I only ran 3 additional runs compared to 2003 but the total miles was up by nearly 200 miles. That reflects a change in jobs. The switch resulted in a change in my running course from indoors on a 1/20th of a mile track to outdoors on local neighborhood streets and a situation where 5 miles is the "normal" distance. Also reflected in each year's total is a marathon in each of those years. 2003 was the Wineglass and 2004 was Buffalo. This year, I'd like to do both of them. Buffalo, at the end of May, is questionable. I may not be able to push the leg enough to get the training in. If I can't start long runs soon, I'll run out of sufficient training time and I'll have to forget about it. But, as I've said, I'm going day-by-day. After all, what else is there to do?

Also, a quick update on how my fall/winter races compared to what I thought I might do (as posted on 10/12/2004):

Wellsville - Ran it. Posted it.
Welch Allyn - Didn't run it.
Brueggers - Ran it. Posted it.
Mendon Ponds - Didn't run it.
Grunt Run - Ran it. Might post it.
Jingle Bell - Ran it. May post it.
B'ville Turkey Trot - Didn't run it.

Ok, I guess that's enough for this "sun inspired" post. If anything worthwhile pops up, I'll be back. I'm sure you can't wait!

Bruegger's Halloween 5k

2004-11-01T08:14:00.000-05:00

Here's an entry that I forgot to past from back in October ...

October 31st was the Bruegger's Halloween 5k at Beaver Lake. I took Josh, one of his friends (T, for short), Elizabeth and one of her friends (H, for short). H's dad ended up bring her brother (A, for short) along also, so there was a gaggle of kids that I was interested in. The weather was great - a bit on the cool side, but not cold, with some sprinkles, but nothing serious. It was a typical late October autumn day in good old CNY. Nice and crispy. Just like the leaves when you step on them.

The 2 Eds were also there (S and L, for short). "S" had some family members there while "L" was by himself. There were 563 runners. That's alot of people to cram onto that trail around the lake. Josh and his friends "A" and "T" were so excited that they couldn't control their energy. They spent the time between registration and the start by running around and playing. I kept telling them that they were gonna pay for that when they are out on the run. But they didn't give the old man any attention. I let them be since they were having a good time and were not bothering anyone.

The kids all lined up and started ahead of me in the crowd and I didn't see any of them for awhile but sure enough, I ended up passing each of the boys during the race. Elizabeth was slow and steady, just like she always is; running smartly, within her abilities. She's all smart like that. I ran with her for a short distance. I asked her if she was gonna be ok if I picked up the pace a little bit. She said yea, and I didn't see her again till she finished. I never saw "H". She did very well; she is on the cross country team and their season just finished so she was in great shape for the race.

The trail is very well groomed and even though there are a few little speed bumps, it isn't hilly at all. The biggest challenge (aside from the sheer numbers of people on the trails) was the wooden, raised platforms in the swampy areas that were very slippery. Dome people slipped and feel on them - "L" had a girl take a tumble right in front of him.

I ended up with a 28:01 for a 9:02 pace. The first mile was marked so I was able to take my split there and I had exactly a 10 minute pace. So I was pretty happy to end up with a 9:02 average pace for the 5k. Not too awful shabby for old Mr. Flabby.

I ran the race with a new pair of Asics off road shoes Ii just bought the day before at Fleet Feet. I know that you should break in a new pair of shoes before racing in them but it was only a 5k and it isn't like I'm going for the win :-) Anyhow, I'm thinking I will wear them on the trails near work and when the snow covers the roads. We'll see how that goes. Ii also picked up a new pair of my regular Asics running shoes. The pair I'm replacing has about 350 miles on them and are in really bad shape, so it was time. I'm gonna bury the old pair in the back yard, that's how bad they are. Even after they are buried, I'm afraid the dog will dig them up if he gets a sniff of them. He might think it is a yummy dead animal.

Wellsville Ridgewalk and Run

2004-10-19T20:12:00.000-04:00

I survived. Sort of.

Sunday, the 17th, was the Wellsville 14 mile trail run. It is part of the Ridgewalk [www.ridgewalk.com] series of events. Here's the map of the 14 and 9 mile course at the Ridgewalk site. It does a good job at showing the elevation changes. This was my first year and I'd like to go back again next year. This is a well organized event. I grew up in Salamanca, not too far from Wellsville, and I am familiar with the region's terrain; the Allegany mountains are a prominent feature. The pull of a "local" even was very strong for me and I am so glad I took part in what I hope becomes an annual event on my running calendar.

I registered online at active.com and I think just beat the cutoff. They limit total registration numbers to 900 for the 6 events that take place at the same time. I'm just guessing that I registered just in time because after I completed the registration process at active.com, I bopped over to the event web site and it said that registration was closed.

Saturday before the race, the family and I drove to the in-laws to spend the weekend; I drove back and forth to/from the race from there. Saturday night, I watched the NASCAR race with my brother-in-law and didn't get to bed until nearly midnight. I woke up at 5:00am, got everything together and got on the road at 6:00am for the 7:45 packet pickup. I was not exactly sure how long it would take to get there but maps.yahoo.com said 90 minutes, so I wanted to give myself enough time. As I drove through the early morning dark, I noticed the bank thermometers were all in the 39 to 41 degree range. I thought I heard it was going to be warmer than that during the day and I was hoping it would warm up soon. Also, the wind was very strong. I could feel the gusts as I drove along in the mini van. I stopped and picked up a bagel sandwich and a cup of coffee for the road. I also had lots of water - so much so that I had to stop on the side of the road and return some to mother nature.

The packet pick up location is on the SUNY Alfred campus at Wellsville at 7:45 to 8:15am. It seems like a nice little vo-tech campus. The race numbers were upstairs in the activities building and the packet was downstairs (as are the bathrooms). The usual assortment of paper stuff and product samples (including a yummy Clif bar and GenSoy snacks) are distributed in a small backpack with event logos on it. This was a first for me. Usually that stuff is in a plastic grocery bag. The white cotton tees have an attractive logo on the breast and the usual sponsor logos on the back. Another thoughtful service (probably based on the previous 11 years of experience) is a clothing transport to the finish line. You can put warm, dry clothes in a sealed paper grocery bag and they will have it for you at the finish line. My voice of experience here: take advantage of this service and pack warm, dry clothes if it looks like it is going to be cold - you will need it. I decided to wear shorts, a long sleeved running shirt and my running ball cap. I probably should have worn warmer clothes; even though there were times when the perspiration was dripping off the bill of my cap, there were also times when the wind cut through me like I was naked.

The busses for the 14 mile runners and hikers depart from behind the activity center at 8:25. I was out front waiting for the busses at 8:20 and was wondering where they were when I noticed a bunch of warmly dressed runners and hikers walking around the side of the building. I followed them and discovered three busses sitting there. They left promptly and I do not know what happens if you should miss them. The busses took us south on River Road (Rt 29) along the Genesee River and west on Rt 39 to Alma. Alma doesn't look like much more than a small collection of houses and trailers just set along the side of a little rural road.

The busses dropped us off in Alma on a road that comes off of Rt 39 and heads back to the north and up into the hills. It is a "seasonal use" road where we sort of milled around and then lined up while two men said a few words. One man read a short passage from the bible that had a line that was ironic at the moment but which as long since escaped me. He said a short prayer before the other man said a few words about the trail and then we were off. I immediately had to go to the bathroom but I was able to wait for about 15 minutes. We ran up this limited use road with a creek on our left and a hill raising sharply on the other side of it and another hill raising sharply on our right. There are several "hunting" cottages/trailers along the road; many of them look like they haven't been used in several decades. This part of road was a moderate climb but I just couldn't get into a groove. I don't know if it was due to the bladder pressure or the cold weather or both. This road was one of the very few moments when the course was on pavement. There are other sections on dirt, but most of the course was on barely groomed trails or no trails (just ribbons hanging from trees to show the way).

Shortly after the start, a man directed us off the road and onto the trails. To be honest with you, most of the rest of the course is lost as many of the sights merge together in my mind. But here are a few snapshots that I still have tucked away in the far recesses of my memory:

Hills.
Beautiful scenery - Autumn in this part of the country is simply unmatched by any season anywhere in the world.
The hills.
I fell. But only one time. Considering the angle of some of the descents, I consider myself lucky to have fallen just once. It was somewhere on the 5th mile, prior to the second aid station. I was running along with a fellow just behind me and no one in sight to the front. I felt like I was traversing the steep, rocky path with a pretty good pace and was really full of myself. As a matter of fact, mere seconds after I thought about how cool this was, I found myself tumbling head over heals down the hill. Water bottles everywhere. I banged my knee on the way down but didn't get any "trail burn" on my palms cuz I kinda rolled from my knee onto my shoulder in a kind of a perverted somersault. The fellow behind me asked if I was OK as he passed me by. He and I spent alot of time near each other for a good portion of the race before I lost track of him later on. I was worried about the knee because it bothered me when I stood up and continued on down the path. Eventually, it stopped occupying my mind. A short time later, on the same descent, the race organizers put up a little sign that had one word on it: "steep". Considering that I had just fallen on what I considered to be a steep descent, I found it extremely ironic when I came across that sign. I couldn't help but smile at the irony.
The climbs up the hills.
Much of the course was through the forest where there is not any path and the only way to navigate through it was to follow the blue and white ribbons that hung from the trees. The organizers did an outstanding job at marking the course. Even with the excellent markings, some people went off course. None of the people that I talked with who had gone off course were mad, so that was a good thing. They all seemed to take it as part of the experience. Ya gotta love 'em!
Steep hills.
One section of the course had a little sign that said something about a wire. For a brief moment I was perplexed by the sign until I realized what it meant. There was an electric power cable that hung low across the trail and I had to duck low to get under it. I found that to be a funny thing. I bet I'll never encounter that on a 5k road race :-)
Da hills.
There are many natural gas wells in this section of the state. The course goes near several of them. You can smell the natural gas as you go by them. I thought the gas company introduced a smell into the gas so that the consumer can detect a leak with the nose but I didn't know where that smell was injected. I'm guessing it is injected out at the well sites cuz I could definitely smell the gas. As we passed by one particular smelly well, I wanted to ask the runners in my area if anyone had a light. I wasn't sure if anyone else would appreciate the attempt at humor, so I kept the comment to myself. Another observation is that there seem to be electric cables running up to these wells. The cables are encased within metal pipes that sit on or just above the forest floor. As they run up through the forest, there appear to be wooden markers for those that are off the surface of the ground. We crossed over many of these and, again, thanks to the organizers, they were well marked with ribbon to prevent us from tripping over them.
Those damn hills.
Some sections of the course cover rocky areas of the hills. And I don't mean that there are rocks strewn about on the path. I mean the surface of the path is on the top of small boulders that are sticking out of the ground. So the challenge becomes running (hopping) from boulder to boulder. There isn't any real height to the boulders and no real gap between them, so you can't fall between them (like the giant boulders at Rock City Park in Olean, NY) but you could certainly twist your ankle if you land wrong on, or between, one of them.
Hills. Lots of them.
At the top of one of the climbs, the course briefly goes onto a paved road and past a couple of houses. One of the houses has a giant deck off of the back. The hill descends steeply away from the back of the house and you can see for miles and miles and miles and miles out across the hills and the valleys. I wish I could locate that on a map so I could study it on the map and maybe revisit in a car. As we passed by the house, there was an odd, cold, white, precipitation falling down from the grey, cold, cloud-filled sky. The wind was really cutting through my thoroughly soaked clothing. I asked a fellow that was near me if that was snow. When he replied that it was, I couldn't help myself and I let out a loud "yee-haw". I was totally caught up in the beauty of the moment: the wide open view of autumn in the northeast, the strenuous effort required to get to that point in time and the extreme weather all made an imprint that I hope stays with me forever. Of course this was relatively early in the race. Back when I was still young, naive and full of youthful vigor.
Have I mentioned the hills?
Somewhere during the second half of the course, several other trails from the other events all merge together. The organizers decided that this was a good place to put up some placards describing the surrounding area. I didn't really do much more than glance at some of them but I did notice a couple of them. There was one near a maple sap collection area. There was a bunch of that blue plastic tubing running from many of the maple trees in that area and I think the placard described the process. There was another one that said "Highest point in Allegany County". Several hikers from the shorter events were taking their photos at that spot. I enjoyed running by them and sharing ever so slightly with them as they celebrated their own personal victory of climbing up to that spot. Hopefully, when they look back on their own accomplishments, they will think of that crazy, underdressed runner who stumbled by, looking half-dead as they took a photo.
Some sections of the course were very muddy. As muddy as some of the Alpine Classic. Also, there were two stream crossings. One had a bunch of rocks that I stayed on and another had a rickety wooden bridge. I contemplated running across the stream and avoiding the bridge but I didn't want to unnecessarily add the additional water to my running shoes. And, it wasn't like those few saved seconds would have helped me win the event. But, I did think about it (and the Alpine Classic) for a second.
Freakin' hills. Whose stupid idea was this, anyhow?
The aid stations were fantastic. The volunteers that manned them are angels. If we runners and hikers are crazy for being out there on a fall day with the temps in the freezing range, what about the volunteers standing in the middle of the forest filling up cups with water, gator aid and trail mix? What does that say about the human race? They could be home eating pancakes and sausage for breakfast or going to church or reading the Sunday paper or listening to the NPR fall fund raising drive or sleeping in or playing with their children or grandchildren. But they elected to volunteer. They decided to go outside and provide assistance to total strangers. Just when the world's events have beaten me into submission and I hold slim hope for the future of the species, I go and do something like this and get slapped in the face with a healthy reminder of the grace, goodness and compassion that we display for one another when we want to. I only wish we would do more of that on a daily basis.
How long has it been since I mentioned those hills?
During the later part of the race, I was in trouble. I was just plain worn out from the hills. Have I had a chance to talk about the hills lately? I was walking up anything that even closely resembled a hill. A fellow ran by me and said some encouraging words. I don't even recall what they were. I decided to piggy back onto his enthusiasm and started running behind him. I told him I was going to ride off of his energy. As it turned out, he was the man who verified the snow for me early in the run. His name is Scott and he is from the Buffalo area. This was his second year. Last year his friend won the event with an average pace of 9:20 per mile (at least I think that is what he said the pace was). Just to show you how challenging this course is: I can do 9:20 miles on the road for at least 10 miles. I would guess that a 14 mile road course winner would be down in the vicinity of 5 minute miles. When Scott told me about his friend and his average pace, I was astounded. I decided that I was ignorant to not look into the results from previous years before signing up for this event. But, in a way, I'm glad I didn't. I might have frightened myself and not given myself the opportunity to enjoy this great event. Anyhow, I hung with Scott for a couple of difficult miles. We walked the inclines and ran when we could. Eventually, I told him that I needed to slow down again and I didn't want to slow him down. He wanted to finish in under three and a half hours and even though I was jeopardizing that goal, he stayed with me and kept asking if I was ok. At some point, a woman who came down from Buffalo with him, came by us and he told me he was going to stick with her. I seriously appreciated his help but was glad that he decided to go with her and try for his time goal. He was a great help and inspired me to run during a stretch when I would have walked had I been alone. Scott, where ever you are: thanks. I didn't get a chance to say thanks afterward because I was freezing, very low on energy and just wanted to get on the bus.
I hate hills.
At some point, after Scott departed with his friend, within a mile of the finish, near the bottom of a small descent, both of my thighs cramped up. I had struggled down the trail and finally, they just said "ENOUGH". I really thought I was in serious, deep trouble. "How in the hell am I going to get out of here and to the finish area if my legs won't move?" I kept walking (limping is more like it) and eventually was able to start running again the rest of the way to the finish line.

The finish area was a small farm out in the middle of nowhere in a valley. At one point we are running along in the forest, up and down hills and then all of a sudden we drop out of the hills into this farm on a dead end road. They had tents set up for food (fruit, cookies, chili, hot dogs, apple cider they made there, wine, cheese) and kids activities, a small stage with a guitar and keyboard duo and a horse barn to pick up your bag of warm clothes. As I walked up to the barn, a young lady asked "Last name?" I was a little out of it at this point. As soon as I stopped moving the cold descended upon me like a ton of bricks and I was damn cold. Shaking. Shivering. Teeth rattling. Can't talk. Goose bumps on my goose bumps cold. My fuel was low. Too low. I was running on empty. All I could say in response to her query was "Mine?" Duh, Larry.

At the finish area, I had a banana, chili and a peanut butter cookie. I was very hungry but had no appetite. Plus I was so very cold. My nose was running faster than I had all day! I had no tissues and was sparsely dressed. I was eager to get to warmth. So, I walked over to the field where the fleet of busses parked, hopped on one and when it got filled up, it took us back to the SUNY Wellsville campus. I shivered my way across the parking lot to the van, fell into it, turned it on and turned the heat up. I covered myself with a blanket that we had in the van and reclined in the driver's seat. I was still shaking. I don't recall ever being so cold. As I tried to warm up, my legs started cramping up. Eventually, I was able to warm up enough to take a little nap before heading back to the in-laws.

Overall, this was a fun event. It was like the Alpine Classic "times two". I'd like to do it again but with better training next time. Otherwise, it is too punishing (I'm here two days later and it still hurts to go up and down the stairs). The challenge, the beautiful area and time of the year, the volunteers and the organizers all make for one hell of an event. Have I mentioned the hills?

Fall running is WONDERFUL!!!

2004-10-12T10:14:00.000-04:00

WOW, I can't believe how time fast time goes by ...

It has been a couple weeks since my last blog, so I need an update. Running has been going well. I'm really enjoying the cooler fall weather. So much so, that I have a busy running schedule for the next couple of weeks :

10/17/2004: An event that sounds great and has me a little anxious: "Wellsville Ridgewalk & Run (www.ridgewalk.com) is a combination of walks (2 mile, 6 mile and 9 mile) and races (5k road, 10k road/trail and 14 mile trail) all taking place at the same time and ending at the same finish. It is a very exciting event which takes place at the peek of the autumn leaf change in Allegany County."

10/30/2004: Welch Allyn Health Expo 5k with Joshua and Elizabeth.

10/31/2004: Bruegger's Halloween Run 5k at Beaver Lake with Joshua and Elizabeth if Saturday doesn't do them in.

11/06/2004: Mendon Ponds. If I go to this one, I'm thinking of entering the 20k. They also have a 10k but that's a long way to drive for a 10k :-)

11/07/2004: Town of Geddes Grunt Run 5k/10k. This depends on what happens with the Mendon Ponds race.

11/21/2005: Jungle Bell Run for Arthritis at Onondaga Lake Park. 10k (Joshua and Elizabeth doing the 5k??)

11/25/2005: Baldwinsville Turkey Trot 10M (Joshua and Elizabeth some other distance??)

"Less Sleep More Energy"

2004-09-29T20:31:00.001-04:00

I recently read in the October Reader's Digest (in an article titled "Less Sleep More Energy") about a drug called Provigil (modafinil is the generic name) that has been approved by the FDA for the treatment of narcolepsy. It is being prescribed more frequently for fatigue caused by other conditions. In 2000 there were 350,000 new and refill prescriptions. By last year the number rose to 1.7 million. The author indicated that there is controversy over using this drug. I'm curious about how this compares to caffeine usage. I'm a coffee drinker. I "need" that coffee every morning and I get a headache when I don't get my caffeine. How is that better or worse than a low dose of Provigil?

The article contained a sidebar written by someone who was taking Provigil and writing about his adventures on the pill. He was very productive at work: "the two most productive days I've had in years". So, I'm thinking that most companies could offer Provigil as an alternative to coffee. There could be a pill dispenser right next to the coffee machine in the lunch room. Deadline approaching? No problem, just secretly bump up the dosage and WHAM instant increase in worker productivity.

I think we can expand upon this idea even further. I say we increase productivity by this approach and then work a 4 day work week. Hell, if the increase is large enough, that extra day off won't even matter. The increase could totally offset the day off, and then some. If the idea is wildly popular we could even pull the economy up and out of the doldrums on the shirt tails of a Provigil addicted work force! I'd like to see the politicians in Albany (NY) on Provigil. After all, they haven't been able to pass a budget on time in something like 853 years. A little kick in the ass from this pill might be just what they need.

So, I'm thinking all of this and seriously wondering if I would take a Provigil once a day in order to be more productive at work and run a workout faster with less fatigue and be less tired at home when I make dinner and help the kids with their homework and clean up the kitchen and do some work around the house and a couple loads of laundry and some work I brought home on the laptop and write in my blog and watch "CSI" or "NYPD Blue".

I'm actually thinking that Provigil doesn't sound so bad after all. Actually sounds like it could be promising. And now I'm thinking of the outrage I felt when I read about world class athlete's taking performance enhancing drugs. Wow, now I'm stuck!

Playlists - 9/23 - 9/24

2004-09-25T13:47:00.000-04:00

I liked the idea of posting my playlists. Not for any particular reason, cuz I'm the only one who will read this, but just because. Maybe it will influence my listening choices. "Hey, I'll listen to X cuz then I can blog it and it will look like I'm cool! (yea right)"

Anyhow, here's what I've been listening to at work the past several days:

Thursday, September 23rd
Moby, Muddy Waters, A Blues colletion, The Donnas, Jeff Beck, Pink Floyd, Rammstein

Friday, September 24th
Beatles all day

Saturday, September 25th
Harry Connick Jr, Chris Isaak, Norah Jones, Louie Armstrong, Frank Sinatra

Plus, when not listening to NPR (wrvo out of Oswego, NY) in the car , I've been listening to Bruce's first two albums: "The Wild, The Innocent and The E Street Shuffle" (originally released September 11, 1973) and "Greetings From Asbury Park NJ" (originally released on January 5, 1973). If you know Bruce only from "Born In The USA", ya gotta check out these two CDs. Although I can't believe they are over 30 years old already. I'm sure Bruce feels the same way :-)

Well, that's it. Not exactly Pultizer Prize winning writing but how many people can claim their writing is?

Week of Sep 20 - 25 Lunch time running

2004-09-24T20:22:00.000-04:00

There are a couple of us at work that get out at lunch and run. We are lucky enough to work for a company and for people who let us have a flexible schedule. We can come in a little early and stay a little late in exchange for a lunch time run. Here is a description of a noteworth (because it isn't the normal course) run from this week.

Wednesday, Sep 22nd
Evan and I went "on the trails" today. What that means is some high tension power line trails, mud, water, grassy fields and wide dirt paths near the office. We went "to see the osprey" - there's a nest on one of the power line towers. As it turns out, we didn't see them today (now I'm wondering when the last sight occurred). The course is a 6.5 mile loop.

We ran the course in the "reverse" direction today. We leave our building and head out as if we are on the beginning of all of our normal road courses. We run through a residential area and just after the half mile mark, we cross under Route 481, turn right and continue running past houses. Eventually we come to a busy 4 lane road and cross over it. Shortly after that intersection, we come the the power line trail, just before the entrance to a construction company. We turn to the right off of the road and onto the trail.

This is where we start running on crushed rock that has been recently put down on top of the dirt trail. In some locations, the rocks are a tad on the larger side, so it is a mental and physical challenge to run on them without turning an ankle. In other locations, some heavy equipment has compacted the rocks so it is a little easier to run on. Adding the crushed rocks might have been an improvement for the power company equipment but not for us runners. Today, towards the back end of the construction company property, some of their employees are practicing moving dirt around. Evan says that is not uncommon. When I first heard the heavy equipment, I thought it was on the trail but that turned out not to be the case. After we run next to the construction company's property for a short distance, we turn sharply to the left.

After the turn, this section is fairly level and straight, as you can imagine a power line trail would be. Evan was out here recently and saw some heavy equipment working. He thought they might have done something about a portion of the path where there is alot of the water. But, that wasn't the case and soon we get to the water. After thinking about it for a second, I decide that I'd go through the water and continue on with the course with Evan. He said that is what he'd do if I wasn't with him and that is what made me decide to do it. So, we wade into the muddy knee high water. Along with the water, there is heavy brush on both sides of most of the trail with some open areas off to the left and an Route 481 on the right. Between the trail and the expressway, there is heavy brush and/or reeds (in the swampy sections). The brush and reeds are taller than we are and being in this section makes it easy to imagine what it is like to be wading through water in the jungle holding our rifles above our heads. After approx 300 to 400 yards (Evan's estimate - he's much better than I am at estimating distances. He's an experienced trail runner, a prominent member of a local running club and the race director for a couple of races a year) we come out the other side of the water. As we clear the water and start to run again, we are under and slightly off to the side of the power lines and I can hear them hum. We pass the tower where the osprey's nest is, veer sharply to the right, hit a road at roughly the half way point and leave the crushed rock surfce behind (thankfully).

This road isn't as big as the four lane we crossed earlier (and will cross again later), but it is still very busy. It is a potentially dangerous section as cars and truck fly down the two lane road. Everyone's in a hurry. Gotta get out to lunch, run a few errands and get back to work. Oh yea, and drive like an Earnhardt along the way. Even though they are going fast, the vast majority of them give us wide clearance as we run along the shoulder. I do appreciate that. After a short distance on the road, during which we cross under 481, we turn to the right and enter a field. At this point, we are about a mile and a half from the end of the course, at our office building.

The field we are now in is behind a large church off to the left. We are on the far end of the field, next to 481. There are some ruts in this field as if a heavy truck (construction equipment?) has driven through it when it was very wet. The church is one of those newer church buildings with modern lines. It looks very expensive. I'm not in this area on Sundays, but I can easily imagine a parking lot full of new cars and SUV's belonging to a suburban, upper class congregation. The course goes through a small swampy area with shorter reeds and no dry path. Both feet end up getting into the mud. The course veers slightly to the left and finds itself running in the grass with 481 directly on the right and trees on the left. On some occassions, when we run along here with some of the women from work, vehicles will beep their horns at us. If someone is trying to carry on a conversation at this point, I have difficulty hearing them with the noise of the traffic moving along at 65 mph and faster. Also, along this section of the course, there are a couple of spots where there are dips in the path. They've been all muddy this summer and we have to hurdle them to cross over. Some are narrow enough to hop over. Some are too wide for me to clear and I land in the mud with one or the other foot.

There is a slight turn to the left as we move away from 481 for a short distance and then we turn back slightly to the right. At this point we are still running parrallel to 481 but at a slight distance away from it. Along this section, there is a little knoll that signals we have 1 mile left to run. Both sides of the trail are bordered by swampy areas and there are frogs, snakes, birds, geese, deer (I haven't seen deer here yet but some others have) and other smaller mammals. One other time, we came upon a flock of geese, with some young, who ran away from us while staying on the path. We were headed back toward a busy intersection on that day and worried we were going to force the geese into it. So, on that day, we stopped and let them continue around a bend where they "ducked" into the brush. On Wednesday, there were no wildlife sightings except for tons of grasshoppers. I'm not a city slicker, but I'm also not a granola guy, so the experience of having my legs constantly bombarded with jumping grasshoppers was initially a bit wierd. They "land" on your legs but quickly jump off, probably when they realize that isn't the best place for them to be.

We break out of the trail at a busy intersection for the entrance to our office park. There's a red light for traffic coming and going into the office park. This is the dangerous part of the run. Cars are flying in both directions. There are 4 lanes separated by a grass median. I'm really shocked by how fast the cars travel and by how many drivers push the limits of the yellow light, even to the point of running the red. Once we clear the intersection, it is a short sprint to our building.

We don't run this every day or even once a week but it is a nice change of pace to get off the roads that we normally run on. Some people will not join us on this course if they know there's water and mud involved. That's fine, some days I don't feel like dealing with that either. It was enjoyable this day.

Forge The Gorge

2004-09-23T05:48:00.000-04:00

Here's an email I sent to a couple of friends. The race took place on Thursday evening, August 19, 2004 at Fillmore Glen State Park in Moravia, NY. Now that I have this blog, I felt compelled to add this report. My only concern is the order of these posts in my blog. This report of an "older" race will appear above a report of a "newer" race. That might be confusing. So, if you've gotten this far (yea, like anyone beside me and my family members got this far), please note that there's another "newer" report of a race (The Alpine Classic) following this one.

the race started out in the grass. nice level, soft grass. then you turn sharp to the left, cross over a wooden bridge into the forest and take another sharp left along the bottom of a freakin steep hill. i mean steep. very steep. oh sh*t steep. and at this point i'm looking up the side of this hill and thinking that i'm screwed. and i was. so, its a very hard right hand turn to the bottom of a flight of stone stairs that go straight up to heaven. and i know that's the only way i'm getting to heaven cuz i was swearing alot when i saw that. oh yea, it was also getting dark, it was hot, muggy and everything was very slippery due to the heavy rain from earlier in the day. everyone in my section of the pack walked up the steps. i don't know what the front runners did but anyone who ran up that hill gets my total respect. i'll have to ask evan what the fast guys do. so finally, at the top of this hill [about 18 lung busting hours later :-) ], it evens out as we go along the ridge of this gorge. here's the mental image: heavily forested, lots of roots (slippery roots), and a severe drop on the right hand side of the path. not only do you have to worry about twisting your ankle in the fading light (made even darker due to the heavy foliage) but you also have to worry about going down and then rolling over the edge and down the slope/cliff.

somewhere along the top end of gorge, we crossed over a dam that i wouldn't normally have dared to even walk across without ropes attached to me. god only knows how deep water is on the left (with steam/fog drifting off of it up into the trees - very beautiful if i would have been in the site seeing mode instead of the survival mode) and a very high fall off the dam to the right with just a hip-high wooden rail separating the very sweaty, tired, fat, old, what-did-i-get-myself-into, white guy running on slippery concrete from falling to his untimely demise. after more stairs to get past heaven into whatever is above heaven, we finally turn to head back down towards the starting line. so there was a slightly downhill portion on a road (thank the merciful gods for smooth roads) before heading back into the forest. the path stayed on a slight downhill grade for a good portion at this point and was the smoothest path i can recall out of the whole trail. so between the road and the smooth path, i finally got into a groove (if my slow shuffle can be called a groove). then, everything fell apart again as the path plummeted into the depths of hell. trust me, i know hell. that's where i'm gonna spend eternity. i had to walk down some spots cuz when i get this fat body moving too fast down a slope it ain't gonna stop for something so minor as the impending doom of going over the edge of a cliff.

so, finally, back near the entrance where we started, there's a water table and a chance to bail and only do half the course. by now i'm totally soaked and really sucking oxygen (since there wasn't any in the air - it had all been replaced by water). so i keep going for the full course. i had to. i had no choice. besides, it was too much fun. also, imagine how boring this description would be if i had only done half!

the second half runs back into the gorge but down low along the water with bridges that cross back and forth over the stream. there's rock pathways, crumbling shale, the bottom of the cliff with the accompanying risk of getting killed by falling runners, a path eroding away to like 6 inches wide, pools of standing water and mud. but thankfully, no roots cuz no tree is stupid enough to live there; they are all up on the the "hospitable" section we just left where they get at least some hope of getting sunlight. the last time the sun got down into the bottom of this gorge was back before god invented trees. that was a long time ago. but, it is nice. i actually take a chance to look at the scenery since the potential fall is only about 10 feet versus the 30,000 foot potential fall from earlier in the course at the top of the gorge. now i'm thinking this isn't too awful, at least the climb back into the gorge isn't as severe as the initial climb was. i even passed a couple of runners on this section! so, what do i get for being so damn smug? right. another stairway to heaven that felt even steeper than that first rise at the beginning of the race. this is true: if i had stood still and put my arm out in front of me at a 90 degree angle, i could have touched the ground in front of me. now, that's what i call steep.

finally, i get to the top of that killer and there's another water table manned by the race director who informs us that after the next short climb, it's mostly down hill for roughly one and three quarters of a mile to the finish line back along the portion of the path we started out on. for most of that distance, the only thing i had to worry about were the tree roots that were even more slippery (since all the other runners had already covered them twice) and harder to see (cuz it's getting darker by the minute) than the first time on that section. then i get to the section that we climbed up originally after the start. i walked back down those treacherous stone steps that we climbed out on, carefully crossed the first wooden bridge and sprinted across the grass into the finish area.

syracuse has the mountain goat? utica has the big bad boilermaker? ha, what a joke. i'd like to see some of the people who run those races go out on these trails. it would make them cry. curl up in a ball and sob. get into the fetal position and cry for mommy.
what a trip.

i can't wait till next year :-)

Jordan Alpine Classic

2004-09-22T20:24:00.000-04:00

All -

As some of you already know, last Saturday (September, the 18th), I ran in a great race out in Jordan. It was a great challenge and a ton of fun, so I wrote up a little race recap. I hope you like it.

First of all, let me give you a little taste of the event with a direct quote from the description of this 8.5 mile run from their web site:

"If you want a real challenge this fall and don't mind getting muddy and wet, run the Alpine Classic at the Jordan Fall Festival.

It's an endurance test. After the traditional cannon start, runners climb over steep hills, maneuver through woods and fields, and wade across a stream.”

[NOTE: They re-routed the course this year so that there was no stream crossing because the stream was too deep from all of the rain that we've recently received. We also lost the rope climb.The new course was rumored to be longer at 9 miles, but I don't know what the final distance turned out to be.]

“They even climb a 12-foot vertical bank using a 1-inch thick rope.

Mid-way in the race, the course goes down a very steep path, similar to an expert ski trail. It is recommended by some you don't run this part, but rather just sit down and slide.

The race ends at the Jordan Fall Festival grounds near the original Erie Canal towpath."

Some key words that I'd like to point out to you from their description: "real challenge", "endurance test", "steep", "hills", "woods", "fields", "muddy". Those words come close to describing the course. With all due respect to the "Forge the Gorge" run and except for the two marathons that I've attempted, this was the most challenging run I've ever done.

The run started in Jordan at the Fall Festival right next to the chicken barbecue. The wind was blowing the smoke directly off of the chicken and right at the starting line. That wasn't too bad but later, after the finish, when I needed to suck in all the oxygen I could get, it was a bit of an inconvenience. But I digress, lets get back to the start. A fellow on a microphone did a count down. "Two minutes". "One minute". And then the cannon went off signaling the start of the race. I had read about the cannon so I sort of knew what to expect, but still, having a cannon go off in your immediate proximity does get the heart beating. I started with Mike as we headed off on the original canal tow path. It was nice and flat and a good way to warm up for the rest of the race. After a mile, the course did a little jig with a couple of 90 degree turns, some bush whacking and then crossed the road.

On the other side of the road, the course went into the hills at the foot of the first drumlin. We ran up a logging trail to a corn field and turned hard to the right to follow the border between the corn field and the trees. The path kinda snaked up towards what appeared to be the crest of the hill. If you've ever been out in a farmer's corn field, you know that it isn't the smoothest surface to walk on. The corn was probably planted earlier in the spring when the ground is soft; the tractor's wheels leave ruts in the ground. Add some rocks, downed tree branches and mud and you get the picture. There was only enough room for single file running but if you really felt the need to pass, people would step off into the trees to let you. I did pass a group of four or five people and I couldn't help but notice a slight grin as they watched me go by and continue on up the hill. At the time, I was still young and naive and I thought they were just being nice and acknowledging a far superior runner. Later, I'll come back to those smiles.

The course left the corn field and went onto a driveway/private road and then onto a road. This was one of the steepest portions of the course as the road continued on up the hill. As I was running along, I looked up at the crest of the hill and really concentrated on getting up to it. Huffing and puffing and shuffling up the hill to the peak. Keeping my eyes focused up towards the end of the climb. Repeating over and over: "Don't stop, almost there. Don't stop, almost there." Sweat already dripping off my forehead and into my eyes. "I should have trained harder for these hills. I could be in trouble. After this race, I quit running forever. Almost there. Fat and stupid isn't really a bad way to go through life, after all." Then, I realize, I'm almost there. "Don't stop. Don't stop. Don't stop." I keep repeating in beat with my stride as I push and will this old, fat body upwards against all the forces of heaven and earth and gravity that the gods can muster against me. There it is the summit of my climb, the peak of this hill, the crest of the drumlin.

Just as I reach the top, the horizon opens ahead of me and I see it. The damn hill just keeps going. I’ve only gotten to short, level section purposefully placed here to beat me into submission on this early fall morning. Thousands and thousands of years of geological events converge right then and there to align the entire weight of the universe against me and my mission. The hill is trying to turn me into its whipping boy. But I ain't gonna have any of this. Time to suck it up. And as I continue running, I realize heaven isn't up ahead in those clouds, hell is up there. Heaven is back down in Jordan at the chicken barbecue. So I keep going. Keep running. Up and further up this highway to hell.

What's that I see up there? Is it an ambulance? Yes, it is. Oh, the race director sent it out here for me as a little preemptive strike. He thinks I'm going to melt out here on Crossett Road. Not today, dude. My family will not have to hang my used running shoes from a sign on the side of this particular road as a make-shift memorial to the place where I went to the big marathon in the sky. But as I approach the ambulance, I can see that it is mostly there for traffic control and to show us where we leave the wonderful confines of this road and enter the briar patch. So, we head off the left side of the road and onto a path into the trees.

The path has been hacked out of the trees. Wide enough for only one person and thick with mud, it was a wild ride. Now, those of you who've run with me know that I don't run fast, but, because of the limited sight distance, this path felt like an out of control car careening through the forest. Somewhere in this section is a hill called "Science Hill". I think I know why. By running, we are participating in some sort of cosmic, X file-ish science experiment to see exactly how much pain we are willing to pay for the luxury of experiencing.

On this section, you can't see much ahead of you due to the low overhanging trees and the trees and bushes pushing in from the side onto the narrow path. This section leads us to what the organizers claim is similar to an expert ski trail. They talk about going down it. But what they oh so conveniently forget to tell you is there is no chair lift to get to the top of that black diamond. By the time I get there, the path up is a muddy, rutted, slippery SOB of a cow path. I have to walk up sideways so that I can dig the edges of my running shoes into the side of the hill. At one point, I slid back down about five feet but somehow I managed to avoid falling down on my butt.

At the top of the little ski trail, we have to do down the other side. It was a challenge and it was hard on my legs but at least gravity helped me out a little. I mostly walked down it, being careful to not fall. After all, I did have on my good running shirt and I didn't want to soil it.

So, now we're somewhere in Elbridge running on village roads and sidewalks. I'm sure the people who saw us were amused. Mostly mud from our feet to our knees, with some people covered even more than that, we must have looked like we crawled out from under a rock. I hope they know the truth. I do have a reputation to keep up.

Some of the remaining details are nothing but a blur at this point. I do know that, in general, we turned and headed back towards Jordan. I'll attempt to recount a few of the things that I do remember. Shortly after turning to the north, there was a climb up a steep field (next to a private home) that eventually took us to a water tower. When I saw that tower, I couldn't help but think: "A water tower. Damn. Why does there always have to be a water tower?" (A little inside humor for those who've run the Mountain Goat. BTW, The Mountain Goat, as I’ve recently discovered and mentioned, is a totally misnamed event.)

Somewhere further along, there was a short but extremely steep climb up Crego Road. Remember those people who smiled at me when they let me by in the corn field? They passed back by me as I stopped to walk up the hill and to take a stone out of my shoe. It was then that I realized what the earlier smile really was. It was the classic "we will see you later in the race when we pass back by you cuz you used up too much energy too early" smile. How often do I have to see that one before I smarten up? After the race, I located this road on a topography map on the internet and the elevation lines are so close together they almost look like one thick line. Nice touch, adding this hill, don't you think?

Here are some additional highlights that are fighting there way through the fog of my memory:
* There was another section through a different rolling corn field on the side slope of yet another drumlin, along the edges, next to the trees.
* A section that went through someone's back yard and a small sign containing an orange, spray painted arrow indicating a sharp turn to the left and into the brush.
* A long, slow curvy path around a newly mowed hay field that allowed me to see the ten or twelve people who were immediately in front of me.
* A much needed biological break on the side of the road. I held off as long as possible, but some of the downhill sections really caused alot of bouncing around, so I decided to take that short walk off the side of an isolated section of road in order to avoid an accident on the next downhill.

Finally, the course goes through someone’s back and side yard and pops out on the streets of Jordan for a four tenths of a mile sprint to the finish line. At that point, I was in direct contact with the two people in front of me. One was a woman who I had passed earlier as we wadded through a mud bog. The other was a man who I didn’t recognize. For a brief moment, I considered kicking it for the final dash to the line. I don’t know if I could have passed either one of them, but I decided not to try. Finishing behind them was an accurate representation of how we had run during the previous eight and a half miles and it didn’t seem fair to try to alter that over the course of the final couple hundred yards. To try to improve my placement at that point of the race seemed to violate the spirit of this race. So, I stayed in line as the three of us crossed the finish line. My time was 1 hour, 32 minutes. Not great but I had fun. Back at the start/finish line, the smoke from the chicken barbecue was still blowing across the finish area. The festival lunch crowd was picking up a little bit. There was lots of food and drink available from the festival vendors. Most of the early finishers of the race were long gone but a couple of us “back of the pack” runners hung around for awhile soaking in the festival atmosphere.

I am planning on doing it again next year.

NPR Rules!

2004-09-22T19:38:00.000-04:00

This afternoon on the way home from work, I was listening on NPR to a story about the company that bakes "Wonder Bread". They are filing for Chapter 11. Part of the story was a discussion about how the term "wonder bread" has evolved into a term for bland and boring. The NPR sound button, after the story was complete, was "Baby I'm A Want You", a bland and boring song from the 70s by a bland and boring band called Bread. Bob Boilen is awesome.

Today's Playlist

2004-09-22T09:43:00.000-04:00

So far this today it looks like it is gonna be Suzy Boggus. I have a disc with her albums "Give Me Some Wheels", "Nobody Love, Nobody Gets Hurt" and "Simpatico" with Chet Atkins. I just might leave this in the player all day.

Hey

2004-09-22T09:28:00.000-04:00

So. Here it is. I'm blogging. Like anyone will actually read this. How many blogs are created and never used after day one? How many blogs are looked at by someone other than the blogger?

OK. My plan. Blog about my running. And other stuff if I really feel it is necessary. I may blog a race report once in a while. Or not. We'll see ...

I took a quick peak thru some blogs. I didn't even scratch the surface before it became clear that there are some very creative people blogging some very creative blogs. This ain't gonna be one of them. But who cares? Who will even notice?

I spent a good 5 minutes trying to come up with a title and a URL. Ironic for a blog that will get no traffic.

Gonna go ahead and publish this. My first post. This is a "Kodak Moment". I can hardly contain my excitement.