2016 Running Reflections

My twin brother, son, Jack, and I following the 2016 Utica Boilermaker 15k in July.

During the build up to New Year's Day tomorrow, many of my friends on Facebook and Twitter have been posting some pretty impressive annual running accomplishments. Whether cumulative mileage (1900 miles!) or number of competitive races, I continue to be impressed by the dedication and training acumen of those within my local running community. While I have always had an awareness of the commitment of local runners, the quantifying of performance that comes with year-end reflections makes concrete that which I have always suspected.

My wife, Anne, and I immediately

following the 2016 Winter Warrior

Half Marathon.

My own numbers for 2016 are less impressive, but I remain very proud of the small achievements I have accomplished. My cumulative mileage (including training and "racing") comes to just over 427 miles, the majority of which were accrued during roughly 30 weeks of training. I ran in only six races this year, covering a wide range of distances ranging from a 5k to two half marathons. It is interesting to note that I started the year with the 2016 Winter Warrior Half Marathon in January and concluded with the Reindeer Run 5k just three weeks ago. In between I revisited a few old favorites (such as my fourth Utica Boilermaker 15k) and found some challenges to embrace, like my first Phelps Sauerkraut 20k.

Although there was a lack of PR (Personal Records) performances for me in 2016, it was the most enjoyable year running I have had in many years. Having the opportunity to go to events with members of my family made the race experience much more satisfying. Whether spectating or running it was motivational to know I had someone with whom to celebrate the finish with.

In 2017, I'm looking forward to continuing the "something old/something new" balance struck in 2016. I will be returning to give the Winter Warrior another go (with slightly slower expectations) next weekend, and Jack and I have signed up to run a new (to us) half marathon together. After 10+ years, I am still learning more about running. The challenge of refining my training in light of other responsibilities (teaching, coaching, falling) has me excited to try some new things this year with a more intentionally consistent approach.

My stepson, Gregory, and I prior to the 2016 Webster Turkey Trot.

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.

First Time Long Time (About Time)

I've realized what I need to do if I'm feeling down-in-the-dumps, and it is an opportunity that has been right in front of me for (too?) many years. This morning, after signing up for and running a multitude road races over the past ten(!) years, I finally took advantage of the opportunity to volunteer at one.

I have attempted to fill my summer break with personal challenges (reading, exercise, projects, and so on), and when I received an e-mail looking for volunteer road marshals for a local 5k, I took the bait. I have often talked about my desire to contribute to the local race community (other than coaching), but when I do go to watch a run without participating, I feel awkward for not running myself. Fortunately for me, this morning's 5k was a women's only race (with one man earning a spot via lottery), so the frustration of watching was ameliorated. Well, that and I woke up early to run on my own.

From the perspective of a race participant, I try to thank as many volunteers during a race as my breath will allow, naively believing that the good karma generated would help me during the race's last miles. On the surface, I suppose it may appear to be a thankless role (though I would not make it through most races without the encouragement they offer). That superficial assumption on my part could not be more inaccurate.

In addition to the free t-shirt (pic to the left), I was pleased to see that so many of the runners were also inclined to sincerely thank volunteers for helping out. As a road marshal, I was assigned a side street to "close" during the race and to direct any traffic that might try to get through. I was incredibly fortunate to also have a police officer working the corner with me (that doesn't sound right, does it?), and together we cheered for each runner as they passed by. We were stationed just before the 2-mile mark so there were plenty of "Great job, ladies!", ""Over half-way there!", and high-fives to be shared.

We in the Rochester, New York running community are VERY fortunate to have a number of high quality race promoters/organizers each of whom make the ability to volunteer easy and non-threatening (scary!), and ultimately rewarding. I would venture to guess that regardless of where you live, you have a great race promoter in you area, too. If like me, you experience some social anxiety, I strongly recommend volunteering at a local road race as a means of giving back. If nothing else, the anonymous "thank yous" received, and the experience of interacting with members of the community like police officers and spectators, is a very positive. I am glad that I finally took the step to help out and look forward to doing so again in the future.

Oneonta at 2015 Outdoor SUNYACs

First dusk lap of many for the Men's 10k race. (5/1/15)

This past Friday and Saturday the SUNYAC league Track & Field Championship were held at my undergraduate alma mater, SUNY Brockport (which in recent years has been rebranded as "The College at Brockport"). Despite it being a personal homecoming of sorts, I attended both days to root for the college my son competes for, SUNY Oneonta. (Truth is, I rooted for a number of student-athletes from Brockport and others as well given my past relationships with them as a local high school coach.) While SUNY Oneonta came in as the defending champions, victory this year was not assured, or meant to be, but that did not keep the student-athletes from giving their best and some of them from earning their way onto the podium.

Friday evening's events consisted primarily of preliminary heats which would lead to Saturday's finals. The last race of the evincing however was the Men's 10k which my son and his roommates were competing in. It was a beautiful evening for a race and by the 7:30 p.m. start time, the sun had just set behind the bleachers along the final 100 meters.

Women's 400 meter Intermediate Hurdle preliminaries. (5/1/15)

Women's 400 meter Intermediate Hurdle preliminaries. (5/115)

Men's 400 meter Intermediate Hurdle preliminaries. (5/1/15)

Men's 400 meter Intermediate Hurdle preliminaries. (5/1/15)

Oneonta prepares for the final race of the night, the Men's 10k. (5/1/15)

Tight pack at first 200 meters of a lo-o-o-o-ong track race. (5/1/15)

Oneonta's Charles Remillard moves up to the front. (5/1/15)

Oneonta's JP Scott continues working with two laps left. (5/1/15)

Oneonta's Anthony Lupia and Charles Remillard battle down the final lap. (5/1/15)

Oneonta's David Busby finishes strong.(5/1/15)

Remillard, Lupia and Busby  earn sports on the podium following a rigorous 10k race. (5/1/15)

The second day of competition featured the majority of finals for distances ranging from 100 meter dash to the 5k. Because of Free Comic Book Day festivities at my local comic shop, I came in time for the 800 meter race, but came primary for the 5k.

A beautiful afternoon at the College at Brockport track. (5/2/15)

Oneonta's coach cheers on athletes. (5/2/15)

Better conditions could not have been ordered. (5/2/15)

Women's 5k. (5/2/15)

Oneonta's JP Scott warms-up prior to 5k. (5/2/15)

Competitors at the start of the 5k. (5/2/15)

And they're off... (5/2/15)

Oneonta's Anthony Lupia and JP Scott after the second lap of the 5k. (5/2/15)

Oneonta's Scott, Remillard, and Miek Didas. (5/2/15)

Here they come. (5/2/15)

Oneonta's Remillard completes an impressive double following up 10k win with 5k! (5/2/15)

Oneonta's Lupia also doubles back to the podium position. (5/2/15)

Must be the sweatband! (5/2/15)

Oneonta's Remillard works hard to earn more team points. (5/2/15)

Oneonta's Didas pushing hard for the podium with competitors immediately behind him. (5/2/15)

Many solid performances and solid efforts at the two day SUNYAC championships on the part of the Oneonta Men's and Women's squads. For some, they'r end-of-season drive continues to a higher level of regional competition, while others will prepare to move on, gradate or give it another go next season: great job all!

Quest for Comic Book Beards

The first of November provides me with the quick opportunity to combine two of my favorite "activities" (or activity and non-activity) , collecting comic books and not shaving. With both No Shave November and Movember upon us, it is time to offer tribute to some comic book icons who (despite no longer living in a Sixties day-glow world) currently, or in the past, have rocked facial hair.

Based on this pic, the last 9 years have been
much harder on me than I thought!

My goal, in addition to this quickie intro, is to attempt to identify as many mustachioed or bearded characters from "mainstream" comic books  in my collection. Some choices may be sort of obvious (at least to comic book fans) such as Marvel's Thor or DC's Chief of Doom Patrol. Having never really given it much thought in the past, it occurs to me that there just may be 30 panels with (fairly) significant characters to choose from... though as evidenced by my most of my previous past truncated "count downs," whether I have the time is another matter.

In addition to simply digging through long boxes for epic facial hairiness, I continue my search for an alter-ego. There was a time when I fancied the idea of trying cosplay at comic conventions (very cool, I know), but despite occasionally dressing up in a homemade Mister Fantastic costume for some Halloween 5k fun runs, such as the 2006 Johnny's Run Like Hell (pictured above), I could not commit to a hero/persona because of my disdain for shaving--which often results in an on-again/off-again stated of beardedeness. (Note: In recent years, however, Reed Richards, a.k.a.Mister Fantastic, has been featured with  beard in the "regualr" Marvel comics universe. Let me further refine my previous statement  by suggesting that rather than hoping for an appropriate alter ego, I would like to find an accessible alter ego--is it really an alter ego if no one but the geekiest of fanboys can recognize who one is dressing as... even one as well known as a member of Marvel's First Family?

So it is with my razor firmly secured in the medicine cabinet, and my comic book long boxes at the ready, that I jump into Movember/No Shave November on a quest for Superfriends with a propensity for facial hair...

Peter Cannon Memorial 5k

Run: 3.1 miles in :22.10 min. @ 9:00 a.m.
Weather: Mostly Cloudy, 68°F, 78% Humidity, Wind: ENE @ 4 mph; feels like 68°F.
Course: Fishes & Loaves 5k Course, rechristened the Cannon 5k route in Honeoye Falls, NY.
Pace: 7:09 min/mile
Effort: 5 out of 5
How did I feel? Good!

Pre-Run Ruminations: As I was preparing to register for the race, and noted its location, it occurred to me that I had run a race on the same course previously. Actually, it was three years to the day, in an evening run called the Fish & Loaves 5k which had been organized by a friend of my wife. Wa-a-a-ay back then I had completed the course in a (Now to me at least) stunning 19:49, with a pace of 6:23 min/mile!

This morning, three years later, I am anticipating being a little humbled and hoping for a marginally respectable of a time be determined when I cross the finish line, hopefully with a smile on my face.

Post-Race Reflections: For my first 5k in over a year, I felt that my performance in the 2010 Peter Cannon Memorial 5k went pretty well, especially given it was one day removed from a long run. Somecontributing factors were the idyllic weather, wonderful scenery and supportive comraraderie (and the fact that my daughter and her boyfriend ran as well); I couldn't think of many more pleasant ways to spend a small part of my Sunday morning.

Breathe in, breathe out… YOU AND I ARE ALIVE!

Dog Walking and Road Racing!

Gracie and Anne following a walk last summer...
me thinks it may be time to update my catalog of "stock" dog pix!
Walk: 2 miles @ 1:30 p.m.
Weather: Partly Cloudy, 73°F, 51% Humidity, Wind: From NNE @ 5 mph; feels like 73°F.
Course: The Park Avenue neighborhood of Rochester, NY.

With no work today (the summer school program for which I teach does not run on Fridays), no one else at home, and all of the chores on my agenda crossed off for the day, I decide to take our English Springer Spaniel, Gracie, for a walk around the neighborhood.

I am sorry to confess that I don't take her walking as much as a better owner would, but when I do she greatly enjoys being out among the other dogs and people in our high-pedestrian-traffic neighborhood. She behaved wonderfully (natch!) and was equally thankful for the heaping bowl of ice water and big cookie upon our return home.

I also stopped by one of our local running stores and signed up for a 5k this coming Sunday. Though I had already signed up for the September 12 Rochester half-Marathon, I thought it might be prudent to get out and at least reacquaint myself with road racing, albeit at a much shorter distance. My sense is that the Peter Cannon Memorial 5k will be a smaller event (< 250 registrants?--there are quite a few of 5ks being run this weekend!) though I hope they generate a lot of money as it is to honor the memory of a recently deceased local high school athlete.

My personal goal for this 5k is, as always (though very different from more competitive years past), to simply finish feeling well and with a smile on my face...

Breathe in, breathe out… YOU AND I ARE ALIVE!

Ramblings of an Insominiac--With a Picture!

“Nothing cures insomnia like the realization that it's time to get up”

Occasionally I suffer from a form of insomnia. I'll wake up in the middle of the night or early in the morning as a result of anxiety over what is to come in the day ahead or (more frequently) because my dog is whining to a) go out or b) because she is thirsty and has emptied out the bowl in our bedroom overnight.

It is during these occasions that I'll generally roll out of bed, water or curb the dog, and then get to work on whatever it is I have planned for the day, which is to say I'll change what I had previously planned to teach (or how I had planned to deliver the instruction), read a book, or go online and post comments on any number of blogs/web groups, such as the local running club ones.

This morning at about 3:30 a.m. I came across this picture above of yours truly from yesterday (Sunday) mornings Run on the Ridge. It was taken by fellow runner Jeff C. and posted on the Rochester Running Page's message board. I remember when I first started competing... er... registering for races, I would get very excited at the prospect of there being a picture of em in the race. This was mostly because I could not believe I was doing the things (5k, 10k, so on) I was signing up for and the image served as some sort of reminder. Now, of course, it is just goofy and I makes me realize how little I have changed in, like, three years...

I do, however, greatly appreciate the visual evidence taken by my comrades in the running community.. it is wonderful to have so many folks who just turn up at these vents, even when they are not running, to take pics, work aid stations and such. They are better people than I, and demonstrate a sense of "return" that I need to cultivate in myself a little better...

It's now 4:40 a.m. and time to get the coffee ready...

Race on the Ridge 5k

Run: 3.1 in :19:31 min. @ 8:00 a.m. + 2 miles prior to the race
Weather: Partly Cloudy, 43°F, 76% Humidity, Wind: From W @ 8 mph; feels like 38°F.
Pace: 6:18 min./mi.
Course: Around the GIGANTIC shopping mall in the sunny suburb of Greece, NY!
Official Results: Available here courtesy YellowJacket Racing.

Pre-Run Ruminations: The inaugural Race on the Ridge 5k is, in part, a benefit for Michael Bliss, a young man who man who was born and raised in Greece, NY, the town in which I currently work.

During his third year of college he was the victim of an act of violence by three young men. As a result of this incident, Michael has been left a quadriplegic, having lost the use of his hands and being paralyzed from the waist down. Following rigorous rehabilitation, Michael is now at home and is attending Out-Patient Rehab. Michael is working very hard on his road to recovery and is determined to walk again and regain use of his hands. Ultimately, Micheal's goal is to get better and be a contributing member of the Greece Community. (NOTE: Info from a foreword on the registration form written by Micheal's grandmother.)

Pretty heavy and, ultimately, inspiring stuff... my goals for this morning continue to be to simply have fun going for a nice run in an area of my extended community that I have often had the opportunity to drive my car (and occasionally my bicycle!) down, but have not run before. I suppose if the course is "flat" enough (something I'll discover early on as I'm hoping to arrive with enough time to run the course in advance of "racing" it) a fair goal would be between :19:00! and :19:45--the prior of which would represent my besting a long-established PR at the distance.

Post-Race Reflections: A hearty (but small) group of runner turned out for this morning's run. Among the total registered were some local "greats," as well as a number of folks who were there just for "fun." (I heard a couple of high school students standing at the start behind me recognize as much--they were there for fun, too.) The weather was perfect for a run of this sort and, despite a fairly strong headwind the first mile-and-a-half, the course was as flat and potentially fast as I had hoped.

In the end, my time was respectable, though I did not really contend for anything, but that was not really the point. After congratulating some of my former (and current) students for their having finished the run, I took off prior to the wards ceremony. One thing that was a little odd (and to be honest, I may have just not heard it, or perhaps it was brought up more ta the awards ceremony which was to be inside the mall and therefore more comfortable for the spectators) was the emphasis on the race's purpose being "the re-opening of Ridge Road," rather than the potential financial support generated from the run to aid Michael Bliss in his rehab.

In the end, I suppose, it doesn't matter so much what the speechifying about the event was, or even why folks attended in the first place, but that some monies were generated to assist this man.

Run for Hospice 5k Road Race

Run: 3.1 in :19:22 min. @ 9:10 a.m. + 4 miles prior to the race
Weather: Partly Cloudy, 40°F, 79% Humidity, Wind: From NNE @ 8 mph; feels like 35°F.
Pace: 6:15 min./mi.
Course: The Run for Hospice 5k Road Race course in sunny Greece, NY!
Official Results: Avaialble here care of PCR Timing.

Pre-Run Ruminations: Though my heart isn't really in doing so this morning, I am going out to the country and participating in this year's Run for Hospice 5k. There is also a 10 mile option (one which I would prefer), but in order to maintain my eligibility for the ten race Rochester Runner of the Year series, I need finish only one of the final two races, and as I'm unsure as to just how "things" will be at Thanksgiving, this morning is "it."

I have not run a race at this distance in a while, and given all the "pains" (like parking, leaving home) this is not really how I would like to spend this morning... but enough complaining; I'll drink my coffee, kiss my wife goodbye and head out soon. Judging from the short article in our local fish-wrap, there are going to be some excellent athletes in attendance, so as I am going through the motions I'll be able to see some good runners performing, thanks to the turn around style course.

Post-Race Reflections: The event went rather smoothly and the weather, because it was so cool, was perfect for a run. I arrived early to run the course prior to lining up for the official start. Fortunately for me, the course itself was well laid out and very easy to follow, with two slight inclines that I wouldn't really classify as hills. I had an opportunity to PR at the distance (and finally break 19:00, but it wasn't meant to be... today).

I'm glad I went, took a deep breathe, and ran as well as I could. I had not been looking forward to the morning, but thanks to the weather and camaraderie of some folks I hadn't seen in a while, things went swimmingly.

Upstate NY X-Country Series Opener, Eh?

Run: 3.1 in :20:57 min. @ 11:00 a.m. + 2 miles prior on the course
Weather: Cloudy with Light Drizzle, 55°F, 94% Humidity, Wind: From WSW @ 3 mph; feels like 55°F.
Pace: 0:00 min./mi.
Course: The "storied" Mendon East Course at Mendon Ponds Park.
Official results: GVH Website

Pre-Run Ruminations: Today's Upstate NY Cross-Country Series Opener is many things to many people, many of whom will not be the normal locals (like myself) who average a 5-10k every couple of weeks. As part of the larger series of Upstate Cross-Country races (and the 100th such race, to boot!), I suspect there will be members of teams from Syracuse and Buffalo who will also be attending. Additionally, and on an international scale, this is also the Upstate NY vs. Ontario Masters Challenge, meaning some of our running friends from "not-too-far" North will be there, too.

My interest, other than having some fun on the trails, is that this race is also a Rochester Runner of the Year (RROY) race. In years past, I have never finished enough of the series to actually qualify for an "official" place and with three runs left (including this morning's) I only need to do one another to remain in contention for official placement in the standings. With a "minimum if six races" required for contention, I could miss only one more.(Of course--especially in the age group standings--as much as rank is about placing at individual runs, it is also about signing up and showing up to enough races, something I am pretty good at.)

I must confess to being just a little disappointed before I even leave the house, as I had hoped that either my son, my wife or both might have been able to accompany this morning. Anne is picking Gregory up at camp and Jack wanted to go to his mother's to hang out with some friends. Such is life, I suppose, so I'll once again be heading out solo, with a gym bag full of dreams... well, shoes, socks, and other rnning junk, anyways.

Post-Race Reflections: I felt significantly better today (though I realize the race was about 23 miles shorter!), and would attibute this to a couple of facorts the chief of them being the cooler weather and the fact that I was wearing shoes that fit.

I'm not sure how I placed, but the event itself was very nice with a number of teams representing their respective clubs (GVH, Checkers, Buffalo, etc.), and quite a few of our local cross-country (x-c) club "stars" on display. There were also a few "independents" (like moi) mixed in for good measure, and I suspect all felt this was a wonderful way to kick off the Fall running/racing season. For many f the teams this was the first of a series of x-c races, and for the rest of us it was the first of what I hope will be a cool, community centered Fall racing season...

Breathe in, breathe out… YOU AND I ARE ALIVE!