Roadie: Montezuma National Wildlife Refuge

Juvenile bald eagle. (5/11/2019)

Better late than never; on May 11 my wife took me on a short birthday roadie to Montezuma National Wildlife Refuge. Located between Rochester and Syracuse, while we have driven past it numerous times, this was our first opportunity to actually hop off the thruway and visit. In addition to providing a great place for us to visit with our dog Bertie, as advertised the Montezuma National Wildlife Refuge also gave us plenty of subjects to capture on our camera. Like most weekend photogs, from the 150+ pictures taken, maybe 40 or so are of quality. Of those, I am sharing a few here. Though many of the birds we saw are fairly ubiquitous (Red-winged blackbird, for example). We are very fortunate here in Western New York that even the majestic heron is fairly common (I even saw one driving to work on the expressway in Rochester just last week).

Avian high-rise. (5/11/2019)

Maternal Canadian goose, (5/11/2019)

Red-winged blackbird. (5/11/2019)

Scenic sky. (5/11/2019)

Great Blue Heron. (5/11/2019)

Gratuitous Bertie picture. (5/11/2019)

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.

Scoutin' Routes: Flower City Half Marathon

Click to embiggen a legend for the series
of pics that follow below.

Just like old times, this past Saturday my wife and I headed out to scout a route, or more accurately a section of a larger one. As it was a bright (if not very warm) morning, it seemed a good time to get out in the sunlight and take a closer look at that part of an upcoming race course.

In just three weeks, I hope to finish the Rochester Regional Health System Flower City Half Marathon, and a touch less than three mile section of the course (miles 7.5 through 10.2-ish) winds through the picturesque Mt. Hope Cemetery. My wife, I, our kids and late dog had often walked the local cemetery, though without much recognition of the road designations. With the half marathon in the near future, I wanted to walk that section of the course to allow for better visualization during the race.

As we took turns interpreting the map (which lacked the names of all the streets) and walking the cemetery, I took pictures of some key visual reminders reading this part of the course. While I am confident it will be extremely well marked on race day, given my habit of getting lost on easily marked trails, and to serve my own neurosis about it, the pictures will help me process this more completely (at least that was the thought at the time).

1. Enter the cemetery through the North Gate entrance on Mt. Hope Ave. after
coming down Robinson Drive. (4/4/15)

2. Once in, stay right up the short incline. (4/4/15)

The 1862 chapel and original crematorium will be to the left. (4/4/15)

3. Directly to the right after reaching the crest of the incline is Susan B. Anthony's 
final resting spot. (4/4/15)

4. Taking a left continue forward, staying to the left. (4/4/15)

Just one of the many beautiful monuments that make Mt. Hope
such a popular walking (and thinking) destination. (4/4/15)

 5. The course continues uphill on Indian Trail Drive, making for a slightly more 
challenging incline than one might expect. (4/4/15)

6. A brief downward slope before turning left at the fork. (4/4/15)

7. The view as you take that left continuing down. At the bottom, the course 
goes right, as you move into the less complicated portion consisting primarily of 
longer straightaways. (4/4/15)

8. Go right and back up. Today, the potential right was blocked off by snow fences 
left over from winter. (4/4/15)

9. Coming back down, at which point a small pond (the only one in the park) will be 
to the right. (4/4/15)

10.  Continue past the pond... (4/4/15)

11. ... and take the second right onto Grove Ave. to begin the longest, most 
direct straight-a-way of the cemetery section of the course. (4/4/15)

12. Told you it's pretty straight! (4/4/15)

As one might expect there are quite a few beautiful and interesting monument 
throughout the cemetery including The Jewish Poor Lot. (4/4/15)

13. Much of this portion of the course looks similar. (4/4/15)

14. As a beautiful (new?) mausoleum where Adlington Ave. meets Grove comes into
view ahead, the course moves into it's final length. (4/4/15)

15. Stay right on Grove as you pass Adlington on the left. (4/4/15)

16. The next decision is easy as this road ends at Firemens Avenue
straight ahead. (4/4/15)

Rest in Peace Mary Ann. (4/4/15)

17. The Firemen's monument will be on your left as you turn left on 
Firemens Avenue. (4/4/15)

18. The Civil War plot is directly to the right across from the Firemen's Monument. Quite
a number of beautiful monuments to see in the portion of the route. (4/4/15)

G.A.R. monument. (4/4/15)

19. Straight on Firemens Avenue. (4/4/15)

20. Firemens Ave. bends slightly with the Strong Hospital visible through 
the still nekkid trees. (4/4/15)

21. Spanish-American war plot to the right and World War 1 plot to the right,
continue to the right past Oak Ave on the left. (4/4/15)

22. Just past the car ahead is Wilson Drive, where a very sharp left run is taken. (4/4/15)

23. "[Sharp] Left turn, Clyde!" (4/4/15)

24. Told you it was very sharp! (4/4/15)

25. Take the left coming up at Adlington Drive (again). (4/4/15)

27. There it is. (4/4/15)

28. Continue down Adlington, until you see the Mt. Hope Cemetery Chapel, built in 1912,
come into view to the left. This is the primary entrance to the cemetery by car. (4/4/15)

29. At Fifth Avenue take a right and follow it until it ends. (4/4/15)

30. While the end of the photographic tour, this does not conclude the run in the
cemetery. The remainder is pretty start forward: follow Fifth till it ends then
take a right onto on Wilson and out (to the left) the Elmwood entrance and back 
onto the race course. (4/4/15)

While the winds and cool temps prompted my wife and I to turn back prior to the "official" end of the cemetery part of the course, I had seen enough to assure my familiarity with the more "complicated" aspects of this segment. It was great to leisurely walk the course, taking time to view monuments and plots. Of course, if I have time to do this during the half-marathon, it likely means things have not gone too well for me.

I am looking very forward to running the race in a few weeks and being able to cover parts of the course in advance continues building my sense of comfort, and by extension, confidence.