2020 Winter Warrior Half-Marathon

Forecast: Snow Showers, 34°F (27°F), 90% Humidity, Wind: NW @ 8 mph.
Route: Winter Warrior Half Marathon
Time (Pace): 1:49.47 (gun), 1:49.29 (official), 8:21 min/mile

Just over a decade ago, when I first discovered the therapeutic joys of blogging, I posted primarily about gardening, training plans and road races. Of late, I write about very little, a circumstance I am always trying to improve upon, but with very little recent success or consistency. So, why not try again by going back to the "old ways"?

Pre-Run Reflections: This afternoon's Winter Warrior Half-Marathon will be my third overall and first since January 2017. A few things have changed since my first run in January 2016, most notably the start time. In year's past, the race did not begin until late in the afternoon, assuring a finish in the cold, dark evening. My guess is that following a few years of terrible wintry weather, this eventually proved too difficult for organizers and athletes so the start time has been shifted to noon. I was signed up to run the 2018 edition but the temperatures were obscenely cold (-something with wind chill) so this change seems perfectly warranted. While a fan of early morning running, varied start times can be challenging especially if one has not taken as much advantage as possible of training during the altered time (noon instead of usual 7 a.m. during Winter Recess, for example.) Of course, I would rather adjust to an earlier start time change than risk pneumonia...

Other facets of the race remain consistent: little doubt of a very well organized and executed by YellowJacket Racing/FleetFeet Rochester regardless of weather conditions, many participants with a variety of personal goals for the run and, most notably, the 5k loop course on closed road surface at Rochester Technical Park in Gates, N.Y. As it has not changed, I am very familiar with it, even having scouted it out in December 2015 prior to my first run. Much like running a 5k on a 400 meter track is as much a psychological as physical test, loop courses can be mentally taxing if unprepared for. Fortunately, I have been down this road before (literally) so can anticipate the challenge--biggest difference this time is that the scenery over the last loop-and-a-half will be during "daylight". There is not much to see given the industrial nature of the Tech Park, but the spirited volunteers always seem to provide an encouraging lift when the going gets boring.

Post-Race Observations: My first rule of running (and especially "racing", which is a different animal), is to look for what was learned whether a "win" or "loss." My competition continues to be myself and against that cat, I did "okay", posting a (slightly) better time than my previous efforts on the course, if only by a few hairs. My secondary goal (the primary always being to just finish with a smile) was to record negative splits (slow-to-fast) and once again, I fell very short, though a little closer than in the recent past. Mentally, I felt much stronger as I focused on my form, breathe and pace, performing with a degree of consistency over all four loops despite going fast-slow. The weather was really ideal and I am sorry not to have taken better advantage of the opportunity.

As was expected, the overall experience was an excellent one thanks to the extremely positive race-atmosphere established by the race organizers. Hyped-up volunteers (each of whom I tried to thank throughout) and an encouraging finish-line emcee, made each pass through the 5k point a chance to re-charge. In the end, it was very difficult to be too discouraged after crossing the finish line.

Having allowed 24 hours to pass since the race, it occurs to me that this may have been the first time I've finished a half-marathon and not told myself "I'll never do this again" (knowing somewhere in the back of my head "well, I might.") The implied acknowledgement that "I want to do this again" suggests a slight change of thinking for me, and I welcome the future challenges it invites.

Ubiquitous Birds Post-Windpocalypse

American robin on tree branch. (3/10/17)

It has been months since taking my camera (and not the picture taking function of my cell phone) out for a walk but conditions being what they have been the past 48 hour this morning seemed a good time to do so. Following upstate New York's Wind Storm 2017, we and 100,000 of our neighbors find ourselves without power and I find myself with two days off from school. There are only so many hours one can listen to local politicians pat themselves on the back for being such amazing public servants during a catastrophe, so the silence of the trail provided a welcome break.

Emptied pond on Erie Canal. (3/10/17)

A short drive up the road from the Comfort Inn we have relocated to for the (sadly) foreseeable future, the Lock 32 Canal Park is part of a path I am very familiar with both walking and running with my wife and children. I did not really anticipate seeing too much of great interest beyond the traditional barren terrain of the emptied canal bed, but was pleasantly (okay, really) glad to come across some common park birds. It was like seeing old friends after a long absence. Amongst the creaking trees and polar winds, it was heart-warming to come across a few wood peckers, robins and crows on my short trip down the canal trail...

American robin on the ground. (3/10/17)

American robin keeping watch. (3/10/17)

Erie Canal in Winter-time. (3/10/17)

Pileated woodpecker doing his thing. (3/10/17)

Pileated woodpecker. (3/10/17)

American crow. (3/10/17)

Crows. (3/10/17)

Downy woodpecker. (3/10/17)

Duped water birds in winter. (3/10/17)

2017 Johnny's Runnin' of the Green 5 Miler

Weather: Cloudy, 12°F (feels like 0°F) , 70% Humidity, Wind: NNW @ 8 mph.
Route: Johnny's Running of the Green, an out-and-back course.
Time (Pace): 38:33 (7:42 min/mile)

Pre-Race Observations: Windpocalypse be damned! Despite calls to postpone the St. Patrick's Day Parade which sets off hours following, the Johnny's Runnin' of the Green is going to go off as planned. Brutal winds, cold temps and a lack of electrical power to 40,000 citizens (including myself) are not enough to stop the hardy weakened warriors and Irish revelers of Upstate New York.

My goal in running this morning is to have a fast pace run as I begin to taper for the Syracuse Half-marathon in two weeks. Last weekend was my longest training run (12.3 miles) in this most recent training cycle, so I am hoping for a fast pace today. Reviewing last year's run, I am surprised by just how fast (7:40 per mile, finishing time of 38:20) my pace was last year, making me unsure of bettering it this year. I have come close to that pace in my faster paced training runs and am hoping that my competitive nature (if not a desire to more quickly get to the warmth of the nearby War Memorial) may push me to go faster...

Post-Run Reflections: The temps were cold (as advertised), but it wasn't as much of an impediment as one might think. The roads were clear and though the winds picked up in a few spots, with 876 other people running there were plenty of opportunities to share drafting duties.

I finished the race in 115th place with a time of 38:33, which while admirable given the conditions (which, other than the wind, were not really favorable) just  missed bettering my time from the previous year by only 13 seconds. I felt strong and confident coming down the final 1/2 mile but did not finish as spent as I could (should?) have. Despite not improving upon my time this year, my age group place was better than last year as I finished tenth (of 65 finishers) in the M45-49 age group. Likely due to fewer participants, I bettered last year's place by 16 positions in my age/gender group and 140(!) slots overall.

All-in-all another solid run for fun and a step in the right direction. There is a good chance that the weather will be similar in Syracuse in a few weeks so this shorter distance dry run did yield some valuable information about just how much to wear (that Turkey trot sweatshirt was not really necessary) and how effective the running mantra/breathing I've been working with in training. I'm excited to run Syracuse in two weeks with my son, who because, he was under-the-weather, gave me the honor of being the first finisher... name Jean-Paul.

2017 Winter Warrior Half Marathon

Weather: Mostly Cloudy, 21°F (9°F), 54% Humidity, Wind: W @ 11 mph.
Route: Winter Warrior Half Marathon
Time (Pace): 1:52.02 (gun) 1:51.28 (official), 8:27 min/mile

Pre-Race Observations: Same location as last year's Winter Warrior, but significantly cooler temps. Whereas last January, we were working with a balmy 47°F, at the 4 p.m. start tonight, the temperature is forecast to be about 21°F with a "real feel" of about 9°F! Though I don't mind these conditions too much for running (especially after the first mile or two, it does make for a rather uncomfortable spectator experience, which brings me to the another difference from last year's run, Anne will be staying home. It will be cold and I will be running for up to two-and-a-half hours during which time she would be sitting in the car. Her logic is sound for staying home and I don't blame her in the least.

This afternoon's race is a flat, fast, "loop course," as seen in last year's route scouting trip. I may be past any huge performance breakthroughs, but I am planning to finish with a smile and break 2:00, slower than last year, but respectable given the training I have been doing.

Post-Run Reflections: It was definitely colder than last year (note the icicle-snot-stache!), but other than the temps, and a Westerly wind, conditions were excellent. No precipitation (even in the days leading up to the event) meant there were no issues with footing, always a good thing. As was the case last year, I was fortunate to tie my tale to some good runners with whom I was able to pace myself to a good performance. I went out, and maintained, a comfortable pace throughout finishing in 1:51.28, a difference of about 6 seconds per mile off last year's time.

After having the medal placed around my neck and fetching water (the paper cup needed to be gently crushed to break the ice that had formed on the water's surface), I hustled home. I was excited to share my feeling of accomplishment with  to celebrate with Anne. I learned quite a bit during my experience tonight, from maintaining form, evening overall pace and maintaining breathing cadence. And I confirmed for myself that I am still capable of a solid effort with the right mindset and planning (however quickly thrown together.

Individual results for the event from our friends at Yellowjacket Racing are available HERE.

2016 Reindeer Run

At the start of the 2017 Reindeer Run!

Weather: Flurries, 20°F (Feels like 9°F), 100% Precipitation, 81% Humidity, Winds SSE @ 10 mph.
Route: Reindeer Run 5k in Downtown Rochester, NY
Time (Pace): 26:34, 8:33 min/mile.

Pre-Race Ruminations: Woke up early,even for me on a weekend, and was a little glad that the wintry, cold weather of the past few days had not yet dissipated. Warmer temps in the forecast means slippery roads and for today's 5k, that would be an unnecessary addition to what is likely to be challenging conditions.

I've been back at running consistently for the past week, hopeful to run today's fun, holiday run pain free and with an eye toward the Winter Warrior Half Marathon in 3 weeks(!). Training this week has been slow but exhilarating as the primal weather conditions have made for exciting mental play mid-run. As with event road races, I'm setting out solo, with a book to keep me company before the start. One of the freeing aspects of running against only oneself is the sense of calm and the ability to embrace the "adversary": myself.

Feeling Rudolph, but
looking Krampus post-race.

Post-Run Reflections: Just before the race, YellowJacket Racing announcer said, "For those of you running the Winter Warrior Half Marathon, you're welcome!" I suspect that if the weather is as "seasonal" in January as it was today. those of us running will be appreciative of this practice. The 3.2 mile Reindeer Run course, whcih ran through city streets, river walks and access roads was fairly well-maintained but did include the usual challenges to be expected in December. Standing snow covering the occasional icy patch, slushy build-up, and fresh cover made for a challenging, but enjoyable surface. Definitely not a PR day, also accurately suggested by Ellen pore-race, it was am invigorating engagement with the elements.

I succeeded in both fiinsihing the run with a smile, albeit a chilled one, and with relatively little discomfort (need to get some warmer socks!). In the past weeks I have re-discovered the joys of winter running--any ahces that do exist due to wear-and-tear are much less noticeable in the colder temps and the necessity of focusing on footstep and surface ameliorates any mental energy spent considering tweaks and stings.

As an added bonus to this morning's run, I am looking forward to an hour of Western New York cross-training (translation: shoveling) when I get home! The Currier & Ives appearance of our recent winter blasts has made it much easier to romanticize (and therefore psychologically "deal with") what is shaping up to be a much more brumal season than the recent past.

New Year, New Downy

Downy Woodpecker on suet feeder at 3:45 p.m. (1/1/16)

First day of new year and it seems that due to damage incurred by the emerald ash borer this past summer, the large tree in our backyard will need to be removed come spring. It has been a reliable tree over the past twelve years we have lived in our home, and it will be missed. The tree has recently demonstrated a willingness to continue giving as it has been a wonderful natural feeder in its current state for passing woodpeckers. Today, while first drinking coffee in the morning and later putting dishes away, I noticed a Downy Woodpecker picking at the bark and eating from the cylindrical suet feeder hung on the tree. In both both instances, an otherwise grey weather day was brightened by the bird's presence on our tree.

Downy Woodpecker near top of tree at 9:45 a.m.; pic was taken 
from the ground looking up into the grey sky which might account for 
unusual coloring. (1/1/16)

Downy Woodpecker on suet feeder at 3:45 p.m. (1/1/16)

Downy Woodpecker climbs. (1/1/16)

Sunday Snow, Mantras & Keeping On

The second day of spring in upstate New York. (3/22/15)

Another barrier hurdled, another milestone reached. Today's long slow distance run represented some real progress for a number of reasons. First, it represented my return to willingly running in the cold, snowy out-of-doors--a circumstance I had been successfully been avoiding since beginning my re-training four weeks ago.

Sunday's route as seen on
USATF Map It!

With a seven mile run planned for today, and zero desire to attempt them on a dreadmill watching Catholic mass for the shut-ins at the gym, it was out I went. With a brisk wind at my face, and almost an inch of powder on the roads and sidewalks, I set out at 6:30 a.m. and despite a fleeting urge to do so, I never looked back.

The second achievement had to do with the "how" of the training jaunt. Patching together a combination of sidewalks and streets, and maintaining a sense of awareness of the surface, I felt confident chipping away at the distance. Running familiar streets resulted an additional level of comfort as it is much easier to visualize each upcoming checkpoint, allowing me to more readily stay in the run and avoid the mental drift that can result in a loss of presence. Once again, as the distances I attempt continue to increase, I find myself relying on the tact of following my breath in and out in rhythm with a key phrase (mantra) to assist in focusing.

I've often shared that when I was more regularly running half and full marathons, or the occasional ultra (32+ miles), a daily practice in breathing/sitting meditation was as valuable as mileage, an assertion I still hold as true. More than ever, cultivating the ability to stay mindful or in the moment of the run, is proving extremely helpful in keeping on. Whether during a "race," such as last week's Johnny's Runnin' of the Green 5-miler, or on a run (like this morning), having an awareness of when my focus is slipping, and being able to "reset" and re-establish a sense of mindfulness has proven helpful. It then becomes of matter of not quitting and more an issue of keeping on with that activity at the moment.

This week begins the sixth (!) week of my training plan, with my targeted race only five weeks out. Not trying to get ahead of myself, the mileage will continue to increase incrementally each day (the old 10% rule) with a cumulative weekly increase of 3 miles spread over four runs. So far, so good...

Wintry Return to Old Rifle Range Trail

Where White and Blue trails converge. (2/18/14)

On Tuesday, I went for a walk. While some things have changed since my last "photoshoot" at the Old Rifle Range Trail at the Ellison Park Wetlands Center in Penfield, New York, in Summer 2007, most significantly the name of the park, much has stayed very much the same. Now called the Lucien Morin Park is located on the north side of Ellison Park and continues to Irondequoit Bay. Based on my review of the those old pictures from 2007, a change in trail markings (or "flashes") has also been made. The official Monroe County Parks Map of Rifle Range Trail still shows a range of flashes (blue, white, yellow, salmon, pink and red) Today, I hiked the same trail and never crossed a yellow trail (though upon further review maybe I didn't wander south enough). Trail markings not withstanding, these trails in winter are very easy to hike as the visual reminders (marsh, very busy Empire Boulevard) and leaf-less trees make finding oneself very easy.

Of course, this was a winter hike rather than a summer trail run, but the exercise was no less difficult.

The trail-head accessed off Empire Boulevard. (2/18/14)

An appropriate--though challenging--trail flash to follow in winter. (2/18/14)

Perhaps snowshoes would have been in order for today's walk. (2/18/14)

(2/18/14)

While momentarily off the beaten trail, quickly found my way back on. (2/18/14)

Mystery Bird/ (2/18/14)

The bird pictured above (and below) is something of a mystery. Despite attempting to use the Cornell Lab of Ornithology's All About Birds online field guide to properly identify it employing a range of criteria, including body shape, I had difficulty concluding exactly what kind of bird it is. I'm confident it is something obvious and familiar (and therefore ubiquitous) I am not confident of exactly what it is: Wood Thrush? Hermit Thrush?

Simply because it is on a felled tree does not make it a Wood Thrush, right? (2/18/14)

Blue trail flashes abound. (2/18/14)

(2/18/14)

Adult female Downy Woodpecker. (2/18/14)

An adult female Downy Woodpeckers give a checkered black-and-white impression. The black upperparts are checked with white on the wings, the head is boldly striped, and the back has a broad white stripe down the center.

Adult female Downy Woodpecker. (2/18/14)

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Look carefully, pretty sure it's a Brown Creeper! (2/18/14)

Brown Creeper are well camouflaged and inconspicuous against tree bark in a shady forest, but if you keep your eyes peeled for movement, you may find a creeper zigzagging upward as it gleans insects from the trunk, or see the small shape of one dropping from high on a trunk to the base of a nearby tree. Once learned, the high, insistent call note can alert you to the presence of these birds. Look for Brown Creepers in mature woods, if possible, though you can also find them in parks and suburban areas in the winter (from AllAboutBirds.org).

(2/18/14)

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Wetlands in winter. (2/18/14)

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Wetlands housing available. (2/18/14)

Winter Birds

Athena High School courtyard tree with birds at 7:45 a.m. (2/6/14)

Each morning, House Sparrows flit and jump from branch to branch on the small shrub and naked tree just outside my classroom window. As the sun rises over the courtyard, the birds set off in small groups over the building for parts unknown. During most days, even in winter, I'll open the window and the area is silent. Only the very occasional "jeer" of a Blue Jay passing-by breaks the quiet.

Just as I head home after the school day ends, I presume they do the same; returning over the then empty buildings to the low scrub branches. There, I imagine, they await the early morning sunrise that prompts them to set in motion the day's activities.