Douglass Statue Run 1

Weather: Intermittent Clouds, 32°F (feels like 19°F), 50% Humidity, Winds ENE @ 14 mph.
Route: 11 miles; south through Highland Park, past Mt. Hope Cemetery, through UR River Campus, into downtown past War Memorial at Blue Cross Arena, thru East End.
Time (Pace):  Approx. 1:39.45 (9:03 min/mile)

Close-up of  Douglass statue location map
from Frederick Douglass: No Soil Better.

While "quarantined" in our home for the foreseeable future, I am trying to make my four times weekly runs more interesting by routing them through some interesting community "landmarks". During long slow weekend runs in the past, I have often found myself passing (and noting) the locations of a number of the Frederick Douglass statues that pepper our city of Rochester, New York.

This morning, with a leisurely 10-or-so-mile run on tap, I decided to make it "official" and planned to pass as many of the statues that run south of the city that I could find. Never much of a social runner, self-guided tours at 7:30 a.m. Sunday morning definitely allow for appropriate social distancing while offering reprieve from at home isolation. (BONUS: flights of fancy such as this also gives me something to blog about, thus keeping my writing "chops" active.)

The locations of each of the 13 statues, actually replicas of the original made by local sculptor Olivia Kim, is available at the excellent Frederick Douglass: No Soil Better. I used this well curated website as my personal guide while pre-planning a loose running route, with some promising results...

"999 South Avenue, currently the site of Anna Murray Douglass Academy
 (School #12) This is the former site of the Douglass Family farm." (No Soil Better)

Frederick Douglass Monument by sculptor Stanley Edwards at Highland
Bowl. While not part of the set, worth checking out.

"Washington Square Park bordered by Woodbury Blvd., Court Street,
St. Mary’s Place and S. Clinton Avenue Site of Civil War “Soldiers and
Sailors” monument." (No Soil Better)

“300 Alexander Street, at the corner of East Avenue. Near the site
of Douglass’ first home in Rochester at 297 Alexander Street.” (No Soil Better)

While I picked-up three this morning (plus one extra at Highland Park Bowl), three elusive beauties remain unlocated for now. A few loops through Highland Park and onto the eerily empty UR River Campus both came up empty, though contributing to my overall mileage and supplying some beautiful scenery. Another statue reportedly located at intersection of Alexander Street and Tracy Street, the site of the Seward School, attended by Douglass’ children, also was undetected as I jogged by. Though a slightly less picturesque detour, it is always interesting to turn down slightly less familiar streets to get a flavor of neighborhood. Though I have (yet) to see the Douglass statues located therein, I'll count each count each missed opportunity as "wins"... and look forward to picking each up eventually.

Building a Running/Jumping/Throwing Reader

Despite having coached middle and high school sports for nearly ten years, or 20+ seasons, prior to each season I still habitually purchase a variety of texts related to the sport. While some are drill-based manuals, others are fiction and nonfiction narratives set in the world of track and field. Among running readers, or reading runners, there are some clear classics such as Born to Run by Christopher McDougall, Once a Runner by John L. Parker, Jr., or even Running with Buffaloes by Chris Lear. The overwhelming majority of these are bout distance running or endurance racing. There are also some obvious sport-based magazines that include relevant human-interest or historical essays, for example Runner's World, and others, like Outside, that regularly feature well-written pieces that touch on aspects of what could be called "the track and field lifestyle."

In my primary professional role as a high school English Language Arts teacher, I relish the days when I come across books, chapters, articles or paragraphs that I sense might resonate with the student-athletes I coach--often because they do so with me. Getting high school student-athletes to actually read and reflect on such selections is not easy as not all athletes, or high-schoolers for that matter, are readers-for-pleasure. Just as in English class, motivating students to engage text is frequently a matter of trying to fit a square peg into a triangular hole. At the beginning, I did what my coaching-mentor modeled for me: attach 1-3 page articles with titles such as "You Are What You Think You Are" to weekly team updates of information and training tips. After doing so, he and I might refer to the concepts or ideas with individual students-athletes as the teachable moment presented itself. Most times there would be minimal practical impact on the team dynamic as a whole since the articles and the messages inherent in each would be lost to the sands of time.

BEWARE: Typos above!

Last week, in the two days of practice leading up to our school's ten day Spring Break, I tried something more ambitious. I assigned "homework" for the members of the Girls Track and Field team. Yes, homework that did not include self-directed fartleks or core workouts (though those would be great, too). In addition to "enjoying family time," I wanted them to read. For this reading, I selected a personally annotated 10 page chapter entitled "Probing Commitment" from the tremendous book Dirty Inspirations: Lessons from the Trenches of Extreme Endurance Sports by Terri Schneider. I first read Dirty Inspirations nearly two years ago and have waited for the right opportunity to try to use it with a team. With a relatively new squad of girls, and a solid group of returning trackletes, this year seemed the right time to go for it. With a few days prior to break, I assured that everyone on the roster had a copy and articulated the task on the weekly update posted above.

Teaching experience reminds me that simply assigning and hoping text will be read because "it is the right thing to do" is likely to lead to only the few most dedicated girls actually doing so. During our last pre-break team meeting, I let them know there would also be a test of the concepts such as "leaving your ego at the starting line gives your team its best shot" (page 61) at our next full practice upon returning from break. I also reiterated verbally that which I had written in the assignment: "If you ARE part of the TEAM and the coach asks you to READ a selection, how do YOU demonstrate your commitment?" I am confident that this current collection of jumpers, throwers and runners are up to the task of reading and learning, and ultimately acting on something new...

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 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.

Summer Reading: Dirty Inspirations

Using a popular structural approach, the tone and message
of each chapter is established with a quote.

In my roles as both a weekend warrior and high school coach, I am always on the lookout for books that can provide motivation to the athlete-in-me, as well as break down challenging sports-psychology concepts for those interested student-athletes with whom I work. Dirty Inspirations: Lessons From the Trenches of Extreme Endurance Sports by Terri Schneider is that rare collection of essays that is capable of doing both. A champion endurance athlete turned sports psychologist, Schneider draws on her broad array of competitive experiences (ranging from Ironman tri-athlete to Eco-Challenge team member).

A world-class athlete, Schneider has personal experience battling the mental demons that come with endurance sports. Endurance sports, as defined by the Farlax Free Dictionary, are activities performed primarily by an individual "in which key muscles are exercised at submaximal intensity for prolonged periods of time," and within this competitive arena, the author finds multiple anecdotes illustrating a practical psychological approach.

What Schneider's anecdotes and experiences do so effectively is to add meaningful meat to the bones of  tired coaching code such as "Hang in here" and "You can do this if you try." Anyone who has engaged in athletics at any level (from recreational to professional) have heard ad nauseum, further reinforcing the reality that for many coaches (myself included), the real sports psychology employed is limited to motivational phrases. In the spirit of "physician, heal thyself," Schneider shows how her own application of these theories has resulted in both personal competitive successes and failures.

The text is broken into sixteen easily digestible chapters, each illustrating a different psychological training principle through the lens of the author's personal experience. This stricture allows time for the reader to intellectually breathe and reflect upon the insights offered in each chapter. While chapter titles such as "Afraid of Fear" and "Painting Your Authentic Self" have  whiff of self-help pop psychology, given the practical experiences behind each principle, Schneider avoids the potential pitfall of celebrity how-to book. In addition to being an exceptional endurance athlete, Schneider is also an academic who has pursued education in sport psychology. Interestingly, the author often refers to her motivations for pursuing such training as events in her competitive life give rise to the possible need for it. If anything, it is her academic writer's voice that puts this text in the realm of psychology and training literature rather than purely adventure biography. This is not to suggest the words lack passion, but to remind that this really is, I believe, intended to introduce valuable ideas within the exciting context of adventure racing. It is one thing to run a 10k or half-marathon and describe what it is like to work through discomfort, and another thing entirely to address the subject having successfully completed a 100 mile foot race.

Author Terri Schneider.

Two chapters I found of especially meaningfully, given my own current state of affairs were "Probing Commitment" (pages 58-68) and "Finding Comfort in Discomfort" (pages 138-155). Next week, I will be embarking on my sixth (!) season as a high school Varsity Cross-Country coach, in all likelihood with a team comprised of young women with little prior experience at running the 5k distance competitively. Additionally, I very recently participated in a 20k that frankly did not go as planned, and during whcih I sustained an injury, that had me questioning whether to continue or not. In both instances, "professional" and personal, the necessity of commitment, to the individual as well as to those who rely upon them, is significant. Both chapters spoke specifically to questions I had around internal motivation and the necessity of powerful self-talk in persevering.

Dirty Inspirations: Lessons From the Trenches of Extreme Endurance Sports by Terri Schneider is worthy reading for both the competitor and coach. Unlike similar books which speak to sports psychology in a specific athletic endeavor (basketball coaching books for basketball coaches for example), the anecdotes and information in Schneider's text are readily transferable to any sport, especially as the athletic feats of the author imbue her words with instant credibility. I look forward to sharing parts of this text implicitly through some decisions I make this seasons and explicitly by sharing an excerpt (or two) with the team.

Scoutin' Routes: Phelps 20k

The "folk art" official Phelps 20k course map (left) and another made using Mapmyrun.com.

Four weeks ago, my son, Jack, and I ran the 2016 Utica Boilermaker. I had been coming off a four month layoff from training, so prepared in 2 1/2 weeks with a goal of finishing the race by using a run-walk training plan and strategy for completing the 15k run. In training long runs  as well as the race itself, I adhered to a pattern of 3 minutes running followed by 1 minute walking and repeat until completed. Following this approach I did ultimately cross the finish line in 1:26.31 for a mile pace of 9:17. The following Tuesday, Jack and I registered for the Phelps Sauerkraut 20k. For Jack, Saturday's race is just another run building to what will be his first full marathon in mid-September and for me it provides the opportunity for me to both challenge myself and to (briefly) run with my son.

To train, I continued running four days a week (Sunday, Tuesday, Thursday and Saturday), running complete shorter distances Tuesday and Thursday from 4-6 miles at a moderate pace, while committing to longer runs (7-10 miles) using a run-walk ratio of 5 minutes to 1 minute. Sundays were for easy 3-4 mile recoveries, often on a treadmill. On "off days" I would walk for 45-60 minutes early in the morning. While not the most rigorous training approach, given a variety of factors (aches, pains, wear-and-tear), I am hopeful it will be enough to put in me the position to finish the 20k in two hours.

As a runner, I rely on visualization to help me get through longer races... and for me at 48 with many miles under my belt, 20k is long. So, when possible, I travel to courses in advance of running hem to get a sense as to what to expect. Last week, Jack and I went on a short roadie to Phelps to scout the race route. At that point, the potential challenges became clear: not the course, but the weather conditions. Though it would be unfair to label the terrain as a whole "hilly," there are a few interesting features. In addition to a few manageable rolling hills, there are 2 extreme, short inclines. The primary possible challenge, just as was the case at Utica, will be the weather. The temps in July at the Boilermaker actually turned out to be fairly favorable this year, and the race organizers did a tremendous job having a myriad hydration stations along the course. The Phelps 20k course is also very open, with zero shading from the sunlight during the course of the race. With a start time of 8 a.m., barring a change in weather projections, the entire race will be run in direct (rising) sun, with a strong likelihood of high humidity.

Here's what Jack and I saw, with a few caveats: the picture quality is somewhat inconsistent as it is difficult to take shots from a (mostly) moving vehicle through the windshield, and distances noted in the captions are my estimates based on reviewing the maps.

Race starts at (roughly) the corner of Main St. and William St.,
in the image above, the start goes to the left.

Other than a quick pass through town, the first 2 miles is fairly flat and open road.

At m the 2.5 mile point the course continue straight, though you veer to the left in the
"fork" where Rt 96 turns to 13.

Flat country roads take you past Midlakes High School on the left.

The first turn, at 3.6 miles, comes after a pass through residential Clifton-Springs
at the corner of Main St. and Pearl.

Continue south, passing through the town of Hopewell, until Pearl ends. To the
right is Taylor Rd., but take the sharp turn right onto Waddell Rd. onto...

The first incline of the day at almost exactly the 5.5 mile mark.

The course flattens again following the ascent and one mile later the
course crosses 488 and Waddell becomes Railroad Ave. for less than a quarter mile.
Over half way to finish!

You'll pass a small-ish water tower on your left and shortly come to the end of Railroad
Ave. Turn left at County Road 23 and onto...

The second "major" hill of the race, starting exactly at the 7 mile mark.
Warning: this one is a long one.

At approximately the 7.3 mile mark, take a left onto Wheat Rd. where
you'll be for just about 2 miles.

Rollin', rollin', rollin'... on Wheat Rd. where you'll come across fields
with bales of... wheat. Really beautiful scenery throughout!

At Case Rd. take a right. This is nearly the 9 mile mark... it's all downhill from here!

Case Rd.

At Toll Rd. take a left, where you'll be on this road for a cup-of-coffee;
 you've made it 9.5 miles, hang in there!

Time for a right onto Griffith Rd. Halfway down, just past the
intersection with Melvin Hill Rd., you'll hit the 11 mile mark!

This left on Fort Hill Rd. means you have less than one mile to go;
you can probably hear the cheers!

Back into Phelps and a little downhill. Fort Hill Rd will turn into S. Wayne Street as
you move into the residential area...

You'll take one final left onto Park St. leaving only about 200 meters to go! 

As you approach the finish on Park St. the gazebo above will appear to the left.
The finish is parallel it on the street.

At the very least we'll be running through some beautiful, classic, Western New York country.
Ideally, the weather on Saturday will be very much like the day we went out to Phelps: overcast. At least in the morning. For the sake of the 50th Phelps Sauerkraut Festival, I hope it's super sunny and pleasant after the race for the remainder of the weekend.

2016 Utica Boilermaker 15k

Post-race party at Saranac Brewery in full swing. (7/10/16)

Weather: Showers followed by clearing, 65°F, 90% Humidity, Wind: W @ 8 mph.
Route: Utica Boilermaker 15k
Time (Pace): 1:26.31 (official), 9:17 min/mile.

Pre-Race Observations: Heading out very early this morning to participate in my fourth(!) Utica Boilermaker 15k. Despite being the fourth time I've run the course, and the second consecutive year, I come into this run with my lowest personal expectations. As previously shared, I committed two weeks ago to following through with running it "with" my son. While my son, Jack, has been diligent in training toward this race (as part of a larger effort to complete this first marathon in September), after too many weeks away from formal training, I needed to choose an alternate path to competition.

I have in the past two weeks followed through on my "get fit(-ish) quick" scheme consisting of multiple run-walk "workouts" ranging in distance from 3 to 8 miles with the occasional 3 to 4 mile ez runs mixed in for good measure. As one might expect, there are some challenges with run-walk, th most significant being the necessity of disciplining oneself to adhere to the 3 minute run-1 minute walk schedule, even when feeling as though you could continue on through the entire thing at the run pace after suitably warming up. The need to honor my plan, while maintaining my breathing and mantra has been challenging to do when running alone, and will be even more difficult in the context of 11,000 other folks running the race. I am embracing both the challenge of the new race plan (whcih means accepting a slower finishing time than in years past) and finding the joy in simply participating with my son (who will only be held back if he chooses to stay with me).

An unanticipated added benefit is that my brother happened to be in town this weekend (he lives and teaches in Monterrey, Mexico) and will be making the two-hour drive to Utica with us...

Post-Run Reflections: This was the fourth Boilermaker I have "run," and despite being the slowest time I have put forth, it was the best one I have been part of. Beyond my finishing the course it was great to have have my son run the course for his first time (and doing well) and to have my brother make the trip with us. The logistics of meeting up aside  (FYI: it is not easy to find one person among 13,000 of your closest friends at the post-race party!), celebrating having finished with your family is definitely the way to go.

While waiting in our assigned pre-race starting coral, my son and I talked quite a bit about how incredibly well organized the Boilermaker weekend is. The Utica community once again did a fantastic job making what could have been a nightmare (and what I have experienced as a hug pain in the butt in races of significantly smaller scale), very easy. From parking at the finish to picking up post-race swag, the entire experience was very smooth... and dare I say it, enjoyable!

My run-walk approach, at a ratio of 3 minutes running followed by 1 minute walk, worked well. I did vary slightly at the beginning however. Given the 11,000+ participants, I did need to run the first two miles at a pace of about 8:50--to stop to walk would have been much too disruptive to those around me. By about two miles in, it was much easier to find my way to the outside lane without impeding others. from that point forward I faithfully fell into my desired pattern. (My son, ever the optimist, suggested at the beginning that I could run the whole thing; while true, I reminded him that I needed to "trust my process" despite the impulse to attempt to hang on.) I did need to ficus while walking to resist the cheers from spectators to "keep going, you can do it!" because I sensed to do so woudl result in my ultimately having to walk at the end. In the end, I finished 3,670th of 11,359 15k finishers, which was good enough for 216 of 562 in my 45-49 Male age group, with an official time of 1:26:31 (9:17 min/mile).

Complete results for all Boilermaker Weekend events are searchable HERE.

Summer Runnin'

After a three month break from training, I decided to take some of my own recently dispensed advice and stop living like time won't run out. In March, after a pretty nice morning run in the local St. Patrick's Day five-mile Running o' the Green, I signed up for the July 9 2016 Utica Boilermaker 15k. To raise the level of personal significance to the race, my son also signed up with the intent of "running it with me." Of course, now that the race is two weeks away, I find myself needing to quickly catch-up, just to put myself in a position to finish.

Finishing 2008
Boilermaker 15k.

When speaking with friends at work about the probability of still running the race despite a lack of preparation, I reminded them that at this point it would be an issue of whether my pride would allow me to participate in a race I knew I would not be competitive in. It has been a long time coming, but after a few years of being a "pretty good" weekend runner, it is time to admit that the PR days may be behind me. (Yes, I am fully aware that were I to commit to a formal training regime, including speed workouts and repeats etc., I could be faster--but my own recreational interest in running is a matter of "therapy" rather than any desire to be an Olympian.) I have zero delusions that I have a 15k PR in me for 13 days from now, I am hopeful that I can finish in two hours, which while an absolutely terrible personal performance, could still be seen as a victory of sorts as it would represent a completed race.

This past Saturday morning, the first day of my summer break from teaching, I put in 3 workman-like treadmill miles (despite fairly pleasant weather outside) just to get jump started. This was followed by a miserable 1.5 miles of a planned 5 easy miles on Sunday. I walked the balance of the planned run, feeling a little demoralized. When I made it home, I decided to do my best to persevere and change focus slightly. Moving away from my standard training model, I looked up a Run/Walk Half Marathon Training Schedule, with the intention of picking up the plan at the seven week point. I have used a run-walk training plan before, and to pretty good effect, when preparing for the Finger Lakes 50k Trail Race wa-a-a-ay back in 2009. Given my current fitness level (I could handle a plan requiring a 10-15 mile weekly base), my new-found purpose, and the timeline, it seems my best bet to prepare for a 9 hazy, hot, humid and hilly miles.

This morning, I finished the first day of week seven, which calls for 4 miles in the following pattern of exertion: run for 3 minutes, walk for 1 minutes and repeat until the distance expectation is met. It went fairly well, and allowed me to feel a small sense of accomplishment after the prior day's aborted 5 miler. The mile pace was consistent with what I might hope to do on July 6, but over the course of 9 miles I may need to adjust expectation even more.

The desired optimal 10 min mile pace is much slower than I have run in past Boilermakers, but would result in a (literally) pedestrian 1:45 to 2:00 hour finish time. For reference, my prior Boilermakers (including last year's run after a seven year hiatus from the race are:  2015 1:19.40 (8:33 min/mile), 2008 1:07:27 (7:15 min/mile), 2007 1:08:52 (7:24 min/mile). The hilly and crowded course accompanied by potentially difficult weather (humidity and heat) make for a notoriously challenging race. The intent is that dialed-back and reasonable expectations will help avoid defeating myself mentally before crossing the finish line. For me, this year (in addition to being a small part of what I am confident will be a good run for my son) is about finishing. And, a finish is a finish.

2016 Johnny's Runnin' of the Green 5 Miler

Weather: Partly Cloudy, 37°F, 76% Humidity, Wind: SW @ 6 mph.
Route: Winter Warrior Half Marathon
Time (Pace): 38:20 (7:40 min/mile)

Pre-Race Observations: Somehow this traditional pre-St. Patrick's Day weekend run is 20° colder than the Winter Warrior Half Marathon I took part in back in January. Despite temperatures of higher than 50°F this past week, this morning I awoke to frost on the windows and the real thought that I might need to wear tights for today's run. The desire to wear green, orange and festive colors went by the wayside as I sought to wear something that would keep me warm for the fairly short run. The runs I completed this past week suggest that my goal of bettering my time from last year's run (42:44/8:33 pace) was within reach, though the possibility of a lengthy bottleneck at the start would be problematic.

Post-Run Reflections: By the time the race went off at 9:30 a.m. the temperature had warmed, especially in the sun, which was fortunately bright. Though I had anticipated the likelihood of wearing a long sleeved running short, I left that behind as I went to the line, choosing instead to go with a short-sleeved running shirt with a cotton tee over it. The weather was perfect, allowing for me to take my knit gloves off at mile 3. I felt confident and strong going out at the start (which included the usual bottle  of walkers if strollers lining up in front) and despite passing the mile marker at approximate 7:30, that turned out to be the correct pace as I finished with a mile pace of 7:44, taking over four minutes off my time last year. I could definitely feel the pace wearing on me in the last half mile but was motivated by the electronic clock (showing the gun time) which suggested I might just break 40 minutes, if I was lucky.

I left the race knowing I had bested last year's time, and eventually sitting down six hours later, it was rewarding to see that I had done so by quite a solid margin. In the end, I placed an admirable 255 overall of 1557 finishers, and 26 of 105 in the competitive M45-49 gender/age group.

Owning the Quit

About ten days ago I quit running. Though unlike politicians who "suspend" rather than "end" campaigns (few if any have any intention of "unsuspending"), I figured I was done. Really done. I have quit a number of times over the past twenty-five years for a variety of reasons, all of which are, in truth, lame excuses: work, children, injury and burnout, to name a few.

Crossing the finish line in a green tee...
eight years ago!

This morning I woke up after a day home from school for illness, desiring again to move. Really move. I'd had ten days of sedentary living, my exercise limited to standing in class teaching (or talking depending on whom you ask), walking around the building during planning periods, or logging many minutes and virtual miles destroying mutants and zombies in my console game obsession of the moment. While it was acceptable (not really "fun" or "satisfying" in nay sense) being lazy with my diet and exercise regiment, despite not wishing to go out into the cold, I did the next best thing by pulling on my CROCS and clothes to head to the gym and roll a few miles on the treadmill.

Months ago, I had signed up for next weekend's local running tradition, a St. Patty's Day 5-miler through downtown Rochester. I had considered skipping it up until this morning, but after waking up feeling older and more tired than I should, I re-committed to finishing what I had started when I signed-up. Last year at this time of year, I found myself in a similar training funk and went the distance in a noble (if pedestrian) time. With the goal this year of performing at least as well, I put pen to paper journal and once again began tracking my miles and pace. More importantly than finishing next Saturday's run, I aspire to use this festive race to continue jump starting my training.

If experience has told me anything, owning the small victories of finishing a race you have worked hard to train is a much more palatable pill than owning the fact that you've quit... again.

2016 Winter Warrior Half Marathon

Weather: Mostly Cloudy, 47°F, 74% Humidity, Wind: S @ 9 mph.
Route: Winter Warrior Half Marathon
Time (Pace): 1:49.49 (gun) 1:49.23 (official), 8:21 min/mile

Pre-Race Observations: It's been about four months since my last "race," the Rochester MVP Half-Marathon and my training has been fairly consistent, so I'm as ready-to-go as I could be. While not the wintry day that the race name might have suggested (or hoped for), the Winter Warrior Half-marathon does include some unique elements that should make for a challenging, if not snowy) experience. Today's start time is 4:00 p.m. which is a far cry from the more traditional 8 or 9 a.m. starts of which I am more accustomed. I had intended to conduct some moderately distanced training runs in the evening to acclimate to the race start time, but those failed to materialize so most later afternoon runs were limited to a shorter runs on the occasional after school trip to the gym.

Today's race is also a "loop course," as seen in my previous route scouting trip. I haven't run a loop course of this distance in over 12 years, but I have trained to train for the probable less-than-inspiring repeating view offered by a 3.1 mile course being traveled on the roads of an industrial park after hours. One thing that will make the view much more pleasant, and make me feel inclined not to go too slow, is that my wife will be coming with me to today's race. Ma-a-a-any years ago she would accompany me to many longer distance races, but during my recently running renaissance, the start times have been very early, and frankly there was much to see relative to my performance. I am likely past any huge performance breakthroughs, but I am hoping to finish with a smile and look forward to seeing my wife at the finish (and 3.1, 6.2, 9.3 loops).

Post-Run Reflections: In anticipation of this race, and given the uncertain weather conditions, I asked my son what he would recommend I wear. My son, himself a former collegiate and current recreational runner, advised me to dress for weather 15 degrees warmer, to account for the body temp rising once I was moving. Not surprisingly his suggestion was spot on and though I lacked a headlamp, I found myself very appropriately attired (though I dropped my gloves and hat at the finish going into\the final loop).

I ran well this evening, putting forth my best half marathon effort since 2011. While not a PR it was nice to feel strong. and to be able to successfully challenge myself to maintain focus and form (via a consistent breathing pattern) throughout the course of the race. As suspected, the topography of the loop was not overly challenging, though the repetitive nature of the loop to require some additional mental energy.

My wife, Anne, and me
following the race.

Much of the success of my run today can be attributed to two women. Foremost was the fact that my wife braved the elements (and the tedium of waiting for me to finish) to support my efforts. I am admittedly a man of fanciful flights and milady is always supportive.

The second was another competitor on whom I paced myself for the majority of the race, losing her to walkers being lapped and my own mental duress going into the final mile.  She did a fantastic job getting out and then settling in at comfortable pace. I tried my best not to draft (though given the number of participants on such a small course each competitor likely had an opportunity to take a turn as a windshield for someone). I am not a talker while running, and was unable to track her down at the finish, but thanks to her unsolicited assistance was greatly appreciated.

Coming down the last half mile, having maintained a groove for most of the run due to that initial pace-setting, I was able to pull more out of my expended reserves than I otherwise may have been able to. As is often the case, in the challenging distance just prior to the final mile, I fought against the internal monologue that "I can't do this and won't do this ever again." Of course, now 12 hours later and feeling pretty good (and proud), I find myself having a different conversation with myself, "What's next?"

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

700 Miles(tone) and More

When comic books hit issue 700 of a single continuous run, it is a tremendous accomplishment. It is an especially  rare occurrence nowadays for industry deeply enamored of the potential financial windfall of frequent #1's; as a result, every title seems to hit the reset almost annually.

Seven-hundred sounds like a lot. This morning when I scrawled "709" in my hard copy training journal as the to-date cumulative mileage since March, it seems like I've come a long way. In addition to comfortably completing a 12.5 mile training run, the 700 miles(tone) is a personal accomplishment. To 35 year-old me, 700 miles might have represented a rare year marred by injury. To 46 year-old me, it is thrilling, especially with a few more weeks to go in the calendar year.

This morning's surprisingly frosty (31°F, but felt like 26°F at 7 a.m.) and foggy early morning run also reminded me why I once preferred cold weather running--something I've avoided for most of the past 4 years. Though I have continued to register and train for the occasional road race, most have been limited to early summer or late fall events where I could train outside of my teaching/coaching schedule and in warm(er) temps. This current calendar year, I began much earlier (albeit on treadmill) than in recent history (February) and am registered to run a half marathon the first weekend of January 2016. While we have yet to have had measurable snowfall in Western New York just yet, it is a very real possibility for January 9, and I am almost assured that the temps will not be much higher than a balmy 40°F.

Now that I've reached the unanticipated 700 mile mark, it's time to continue moving forward toward other benchmarks. Like comic books, I too will hit the numbering reset button in January and begin with a brand new #1. Ultimately, the primary goal, one for which I am most thankful, is simply getting up and out every once and a while, regardless of how fast or slow or far I go.