Adventures on the Run!

"I should have done better, I could have done better!"

2013-03-24T07:02:00.000-04:00

Typically January and February are non training months-time for reflection, time to take stock in strengths and weaknesses and plan a strategy for the following year. Historically that has meant setting a fall race goal and spending the next seven or so months preparing for that focus event. Then in early spring, often irritable and antsy; I find myself slogging through the miles, "rebuilding my base fitness." After a couple months of that I enter the next phase feeling like I have a long way to go to be fit. Traditionally this is when I ratchet up my training a notch often resulting in a careless injury that slows me down for a couple weeks. Then realizing the year is half over, I reevaluate my approach and finally get down to some productive training throughout summer as my goal race sneaks up on me.The race approaches in a fever pitch, then, blink; its over. I'm happy with what I have accomplished but, something isn't quite right......I have a nagging feeling telling me, "I should have done better, I could have done better!"
With that nagging still in my head from last fall...... "I should have done better, I could have done better!" I entered 2013 with a totally different strategy. Instead of 1 goal 10 months away I set a number of short term goals using each as a stepping stone to the next. For example in January, February and March the goals where simple, run at least 15 days of each month, slowly increasing miles into March. These goals allowed me the flexibility to focus on base building without stressing when work or weather interfered.During this phase I ran a couple 5k's to test my fitness and registered for an April 1/2 marathon*. In May I plan to volunteer for the Bear Mountain leg of The North Face Endurance Challenge, I did this last year, met some great people and it was a blast being on the other side of the water cup for a day. May's training takes me into June and to Washington DC for the trail marathon of the DC leg of The North Face Endurance Challenge. At the end of July I will head up to the 25th Vermont 100 as a pacer and August is set aside for some time on the Appalachian Trail, I plan to run the New York section, north to Connecticut. Then Septembers training will take me into October where the plan is to run two marathons, one trail one road.
Ultimately my objective is to be fit and race ready allowing myself to enjoy the process. I have not spent early spring slogging through the miles, irritable and antsy, so the new approach has been effective . As a runner you earn every mile and every result, I hope these stepping stones improve mine.

*The George Wodicka Hook Half Marathon was my first half marathon, I weighed over 230 lbs, finished in over 21/2 hrs and it took me over a month to recover.

5k PB St. Paddy's Day 2013

Thanks Rex

2013-01-15T11:16:00.000-05:00

I work in the ski industry, mountain operations and 70, 90 even 100 hour work weeks and no days off are not uncommon this time of year. The constant battle with Mother Nature to eek out a ski season in the Mid-Atlantic is hard fought and takes its toll on health, patience and relationships. I work, eat and sleep and when I am not working I don't want to do anything, nothing, NADA! Unfortunately, that includes skiing, running and other outdoor pursuits I enjoy and quite frankly rather be doing. This morning while perusing Facebook I watched a short clip that my friend Rex Lint produced for Northern Escape Heli-Skiing - http://vimeo.com/57413660 . It made me realize that I need to stop loafing around and do what I love doing

So.....I got off my ass and went for a run. It was not far or fast but I got out the door and you know what? I feel better! It is so easy to get wrapped up in all the bullshit that clutters up our daily lives and feel sorry for ourselves. You can't wish things better or wait around for them to change on there own. So I went for a run and plan to run as often as I can this winter and ski ya.. ski, how about that. Wish I would have made this discovery last week when I could have run when it was 50 degrees, better late than never.

Thanks Rex

"Those not happy with the angle of the sun should climb up and change it." Ancient Proverb

Tussey mOUnTaiNBACK ~ 50 mile Ultra

2012-10-28T19:23:00.000-04:00

Things did not go quite as planned leading up to this event. I spent the months prior to the start nursing and working around a bout of planter fasciitis that limited my training. Some how I was able to stay positive, focused and flexible enough to continue training at all. It was a test of patience and perseverance that got me to the starting line feeling strong and comfortable although admittedly not 100% confident about my ability to finish under the 12 hour cut off time. I was confident I could cover the distance but unsure how quickly, and I was a little worried about that.

I was very fortunate that my in-laws have family in the State College, Pa area that where gracious enough to have me as a guest. I arrived mid-day Saturday and spent a lovely afternoon chatting and watching college football with my hosts Ed and Carol. I slipped out in the evening for race packet pick up, check in and to attend the race banquet. The volunteers where extremely friendly and helpful allowing for a smooth painless experience followed by good eats and an opportunity to meet and speak with a number of other racers.

Morning came quickly as it always does on race day. I woke rested, enjoyed a bowl of oatmeal and cup of coffee before heading to the venue. The early morning weather felt a little fickle so I mulled over what to wear, again. Pre race activity was similar to a busy ant colony. Participants and support crews streamed into the parking lots, volunteers received assignments and jumped into vans headed to distant aid stations out on the course, last minute sound and timing system checks being administered, racers in varied states of readiness awaited go time at 0700.

The energy in the air immediately intensified in anticipation of the start as racers streamed out of the cars they had been warming in like ants to a dropped chip at a picnic. Being an elite event, host of the 2012 USA 50 mile Championships, the field consisted of those vying for prize money and those hoping to keep ahead of the cut off times of there first 50. Some 200 racers left the line at the sound of the gun just as the sun was throwing out its first rays of light into the chill of the morning.

At the last minute I had decided to throw on a vest, I am glad I did, it was still quite cool as we left the start and headed into the trees crossing a stream a couple times before heading into a steep climb. I felt strong in the first 17 miles of varied terrain along gravel roads, lined with old conifer groves, passing several old hunting cabins from the 30's and 40's fittingly named: Sand Spring Camp, Laurel Run, Manor Hunting Club and Bard Gun Club. The dense cover of the huge trees rarely allowed a glimpse of the sun and I was quite comfortable after adding my vest. My split times at this point where with in a couple minutes of my plan so I was extremely pleased with myself.

Unfortunately, my pace slowed during the next 10 or so miles as the course took on several long and moderate climbs. I felt sorry for myself, knowing that my slowing was directly related to the reduction in training cause by my sore foot, but my foot didn't hurt, never did. My mind wondered everywhere as I slowed to a trudge quite sure I was not going to make the cut off. "Keep moving!" is what I told myself repeatedly and with the help of other runners and aid station volunteers I was able to do just that.

Prior to the 1/2 way mark I met a runner who appeared to be moving at a similar pace, we exchanged a few words as we yoyo'ed back and forth through the miles. Eventually deciding as it became evident we would be racing to stay ahead of the cut off, we would finish together, cut off or not.

One thing was clear my new found partner could speed hike like I was standing still. If I slowed at all she would disappear up over the hill or around the bend as if telaporting. We checked in on each other as we moved through the check points, staying just ahead of the cut off. At one point I found it quite funny that I had been running and hiking and talking with this women but didn't know her name. I asked " What is your name?" she said "Monica, yours?" "Michael" I said, we kept running.

After passing mile 40, which had been the furthest I had run to date and still being ahead of the dreaded cut off I knew I would make it. I had started the race with 10 min. miles slogged through a few twice that but now with the end in site I felt a renewed energy. The finish was in my grasp, "Are we there Yet?" NO... we still had this little 4 mile out and back section that took us up and over and out to a scenic overlook that on this day would received less attention than Clark Griswold gave the Grand Canyon in Vacation.

I left the last aid station knowing that I would have to keep moving to finish in time. Monica and I fell into a comfortable 12min pace. At this point I was just ready to be finished. I had gotten past the disappointment of not reaching my goal and embraced just accomplishing such a feet. In the end after a long day Monica and I did cross the line in 11:36, Tussey mOUnTainBACK FINISHERS!

I just want to RUN!

2012-08-15T19:42:00.000-04:00

Another injury has forced me into an untimely running hiatus. I have been in recovery mode now for a couple weeks and my patience is wearing thin as this bout of planter fasciitis snuck up on me. No injury comes at the right time but this one came out of nowhere, no little niggles of pain that made me wonder if something was coming on, just out of bed one morning, hobbling around the house, pain shooting through my heel Planter Faciitis. What the Heck!
Having been down this road I immediately jumped right into the common DIY remedies: alternating stretching and icing the fascia, massaging the fascia with a golf or lacrosse ball, foam rolling, taping and even wearing the stupid looking Strassburg sock at night. This barrage of treatment did release the stiffness and inflammation in my foot allowing me to move freely before the weekend was out but the lingering pain would curb my training for sure.
I have remained active replacing my regular routine with biking, hiking and more focused stretching. At first I was ok with this and admittedly enjoyed the break but I am ready to RUN!. I know the body will say "Hay dummy your over doing it!" I've learned to accept this reality, even appreciate it allowing my body to dictate what it needs but I don't think I was over doing it. When previously injured I knew with out a doubt that I had been walking a fine line between over use and progress. During this training cycle however, I have been alternating work outs, cross training, adding total rest days and being more flexible with my plan if I am not feeling up to a particular work out. After big efforts I have taken days off, then easy days, maybe some cross training before another big effort. Where the heck did this come from?
What I have learned is that I have to focus more on what runners most often neglect in their training, a strength program. Planter faciitis is common among long distance runners with chronically tight hamstrings, back, calves and Achilles tendons, the condition may also be caused by a muscular imbalance in the hips or pelvis. This imbalance can cause more stress on one leg than the other, according to San Diego-based running coach Jon Clemens, who has a masters degree in exercise physiology. Correcting the imbalance requires a strength program that focuses on balance, calf and pelvis strengthening drills says Clemens.*
OK, I will add the strength training but when the heck do I get to run?

*(the statements by Jon Clemens where taken from a Sabrina Grotewold article I found in a Competitor Magazine article I had picked up while at the barber shop.)

Pacing at Vermont100

2012-07-27T20:46:00.000-04:00

The Facebook post read: Pacers needed for Vermont 100 Endurance Run, July 21/22nd. I had enjoyed my volunteer duties at the North Face Endurance Challenge in May why not step it up a notch and pace a racer in Vermont. I clicked the link and tossed my name into the hat offering my services to an unknown runner still looking for a pacer. The roll of the pacer is to assist his/her runner for a portion, often the last 20 or 30 miles of, in this case, a 100 mile race. You are there to encourage and maintain forward progress, keep your runner hydrating, eating and safe in an effort to achieve the runners goal. In Vermont racers pick up there pacers at mile 70, well into their adventure.

John Bassett, the VT100 pacer/racer coordinator had me assigned to a runner in no time. However, after a number of unsuccessful attempts at making contact with her I was reassigned to the racer I would eventually run the last 30 miles, through the night, of the Vermont 100. John introduces racers to pacers via email and encourages them to reach out and test each others compatibility as soon as possible.

Ron Renaud and I played a little phone tag before we spoke but hit it off right away. Ron was running his first 100 miler, had previously run a 50 and completed an Iron Man. He had been training since January, had struggled with some injuries but ultimately was ready to get going. His goal was to finish in under 24hrs. "to Buckle". The belt buckle is a beautiful thing and coveted by those attempting such an event. A number of 100 mile endurance races started as 100 mile equestrian events hence the belt buckle. Often those participating in there first 100 do not achieve such prize, some attempt multiple events before "Buckling".

Having talked to Ron a number of times prior to race day I felt comfortable and confident in my role. This was his race all I needed to do was help him reach his goal. Running the 30 miles wasn't the hard part, making sure I could provide what Ron would require to meet his goal would be the challenge. I was nervous about this but realized I could not do anything until we started running together at mile 70 and depending on Ron's needs at the time I would react accordingly.

I arrived in Vermont on Friday and pulled into Josie's Field, cars filed into the parking area from Virginia to Quebec and all of the states in between. I set up my tent in the shade of a couple huge white pines at the edge of a freshly mowed hay field, then sat back and watched it all unfold for awhile before the scheduled meet and greet.

Ron and I finally met, we had dinner together with his family/crew and discussed race strategy, expectations, planned drop bags etc. Due to the 0400 race start everyone turned in early, anticipating the long day ahead.

I was tired when I settled in for the night, and thought how odd it was being so involved in the race without all the pre-race nervousness that often consumes you. I slept well and woke to see the start with out setting an alarm.

I will spare you the details of the 12+ hours spent waiting for duty. I never have time to do nothing so I read, relaxed and rested but soon became anxious, I normally get up and run and get on with my day so this was my biggest challenge. Eventually I met up with Ron's crew and joined them at the Margaritaville aid station (mile 62) to see how Ron was holding up prior to picking up my pacing duties a 10 Bear aid station (mile 70).

Ten Bear is a very lively aid station music blaring, a regular party, serving racers at miles 47 and 70, an MC announces racers as they approach, the food spread is to die for. Ron arrived at 6:25pm weighed in with the medical staff, fueled up and had one of the on staff docs from UltraDocs look at his feet, the bottom of his feet where sore and the pain appeared to be working up his legs. At 7:01pm we left the warmth and energy of the aid station and headed into the last 30 miles, we had less than 9 hours to reach the finish and Ron's goal.

Ron revealed that his legs where quite sore and that they had been for some time. He was grateful to have me with him now and looking forward to being done. After leaving 10 Bear we moved pretty well in the flats and down hill sections our goal was to reach Spirit of 76' aid station (mile 78) before dark. The down hills began to impact Ron's pain the most but we discovered that he could move extremely well up hill so we focused on climbing.

At Spirit of 76' we got out the lights and Ron changed his shirt to prepare for the dropping temperature, he ate quickly and filled his fuel belt and hit the trail. We had decided to spend as little time in aid stations as possible so that we could keep moving forward and reduce the chances of getting sucked into these oasis for very long. Ron was tired, sore and ready to be finished but focused on getting to the finish line in less than 24hrs, we struck out towards Bills aid station (mile 89)

The 11 miles between Spirit of 76' and Bills was filled with highs and lows and our slowest stretch.We no longer ran the down hills, more stumbled in a wincing, grunting free fall, but we where still able to take advantage of the flats and despite the battle with leg pain we could cover a great deal of ground speed hiking the hills. The course was marked with green chem lights and we used the markers as small goals as we moved through the trails and dirt roads between aid stations. We shared the time leap frogging a number of racers and pacers until finally reaching Bills.

Ron stopped more often in the last 11 miles but kept moving. We had a few sections in this stage that Ron seemed pain free as we ran through the fields. He definitely continued to have conversations with himself about getting trough the pain, about not stopping until the finish "With A Buckle!", he would remind himself. We tried everything, counting steps, chasing chem lights, I even said "that we may have to adjust your goal if you can't keep moving". He got moving! It seemed as though we could hear cheers from the finish line forever. The hill just kept going up and up, finally the trail leveled out, it was lined with chem lights, in anticipation of finishing we picked up the pace and crossed the finish line in 23:13 and a Silver Buckle. Congratulations RON! Well Done!

Can You Leave Home Without It?

2012-06-15T23:17:00.000-04:00

A couple of years ago, I was on pace to a PB at a local 5k when I caught movement to my right. I turned and saw a deer running parallel with the course fifty feet away. Suddenly it turned left, straight toward the course and the guy in front of me, I yelled "Look out Deer! Deer, Deer!" as it bound over the ditch and smack into the unsuspecting runner*. The runner had been wearing an IPod, tunes blaring when the hit and run occurred and he literally had no idea what had happened. Would he have been hit if he hadn't been wearing an IPod?
Technology has provided a wonderful tool box of gadgets to monitor, count and record our journeys. The 30 lap memory chrono with indiglo night light, step counters, HR monitors, GPS, IPod, coaching, nutrition and training soft wear and aps like Mapmyrun. We use our heart rate monitor to register and record our level of effort. Chrono's to record the time it takes to complete a run or repeats on the track. An IPod for motivation or just to keep the mind off the fact that we are in fact running. The GPS provides the play by play of what, where, when, how far, high and low. When home we rush to put all that data into a computer for.........?
Don't get me wrong I have all these gadgets and use them regularly but do I need to? When first using a GPS I was disappointed to discover that the routes I had mapped in the car as my daughter recorded the mileage I called off from the odometer where off by as much as a mile or more. That is a 17% reduction in weekly mileage, 300+ miles annually. I futzed around with my HR monitor for better than a week as the batteries died a slow death and its monitoring I had come to rely on became intermittent, leaving big gaps in my log book. Nothing slows you down more than when you drop the Ipod as you change gears for hill repeats. Then there is the dreaded lost ear buds, you frantically search for while trying to fit in a run before you have to be somewhere else. There is always the potential to get hit by a deer or texting motorist while in the middle of a tempo run, tunes blaring.
Even with the tools to monitor, count, record and numb I can't help but consider the time wasted, opportunity lost, experience missed or safety jeopardized because my head was down scrolling past the song on my IPod I wasn't in the mood for. There is a time and place for all of it I guess, what we have isn't going away and the addition of some other wonderful gadget is just around the corner. But one of the the things I have always cherished about my runs is the time I had with my thoughts and technology stuff takes away from that. Although it is pretty cool to know the elevation I gained and how fast I ran loops on the local x-country course yesterday afternoon. I have decided to step out the door technology free more often. Can't wait!

*The deer fled the scene after slipping and sliding across the tarmac and disappearing into the woods. The runner finished covered with deer hair and a busted IPod. I fell short of my goal but was able to help a fellow runner in the process.

Wet Solo Trip

2012-06-03T21:50:00.000-04:00

Two months ago I flipped through the calendar and picked a date, June 2, 2012.
In the little box I wrote (in pen) "AT-Run" and made everyone aware of my intention to run more than 30 miles on the Appalachian Trail and started training. Next I perused maps, confirmed elevations and decided on the start of my point-to-point excursion. Other logistics and planning were ironed out as the date approached, nutrition, essentials and how I would carry them all had to be considered. Admittedly, I enjoyed the planning as much as the training and was counting down the days.

As I prepared my kit the night before my run, Saturdays dismal weather forecast still called for 100% chance of heavy rain. I did not want to run in the rain, a mental battle began in my head. "Train as you fight," I thought. "Can't change the date now," I said. "If it rains on race day you want to be ready for anything," I had to keep telling myself. I can call and have my wife pick me up if it gets really bad, I muddled over and over in my head. Mentally, I was exhausted when I turned in but it wasn't raining, maybe it wouldn't.

The Start

The forecast was was dead on; gale force wind shook the house as it was doused with rain so thick I could barely distinguish the street light at the end of our drive way, it was going to be a long day. I made breakfast drag on a bit as I still held onto the possibility however minute that the rain would suddenly cease and the sun would rise on a beautiful blue bird day.

The rain had not let up as my wife drove away into the early morning darkness, I headed North on the AT in torrential rain. The light of my head lamp periodically bounced off of white trail markers as my head yo-yo'd between my feet and where I was going. Water cascaded down the trail as I headed up and sat in ankle deep pools in the flat sections. In a number of stretches, the vegetation bent over in submission to the rains constant pounding forming a tunnel I had to almost crawl through. I stumbled, tumbled and fell, climbed over newly toppled trees, slogged through creeks, retraced steps a few times after wondering onto the wrong trail. Sunrise only allowed me to put away my head lamp not any reprieve from the continuing storm. It had been slow going, as I crossed the 1/2 way point I had already been on the trail an hour and a half longer than I had planned. Surprisingly, I was up beat even proud of my progress.The rain was letting up and I still hoped it would stop altogether.

My Trail Angles

As the storm subsided and streaks of sun began to flash through breaks in the trees, I felt a boost of energy. However, I knew I had a significant amount of climbing ahead of me and I already felt like I had spent the morning inside a washing machine. Perfect timing and a wonderful surprise to see my wife and kids (trail angles) as I came out of the woods. They had water, bananas, clean socks and hugs for me just when I needed them.
The remainder of the trip was slow going. Everything was soaked and I had become very self aware of my footing as I had gone down a few times and did not want to hurt myself. I hiked swiftly driving my legs into the ground in an effort to move as efficiently as possible up hill and ran when conditions warranted. I never stopped and fueled on the move.Time was ticking, I was tired and it seemed an eternity between landmarks. I said a quick hello's as I passed other hikers but their faces where a blur. I was jolted out of my trance a few times nearly stepping onto unsuspecting snakes sunning themselves on the open beds of granite that made up this final stretch of the trail. I have to admit I was grateful to stumble out onto the black top 6.5 miles from home but not looking forward to the relentless hammering I knew the road was going to unleash.

The last stretch is void of much thought other than wanting be home. I had finally turned on the IPod and do remember wondering how many songs I would hear before I would get home, I lost count at #3 No Sleep Till Brooklyn. I stopped my watch at 11:36:24, 2.5hrs more than intended but excited to have planned and traveled 36.6 miles with over 3500' of gain along the historic Appalachian Trail.

My Kit

I carried my Nathan Race Vest hydration pack, Petzel e+lite head lamp, .5 Adventure Medical Kit, XSOL Bivvy, Raid Light Ultralite jacket, 16oz water bottle, 20oz Amphipod, Road ID and watch, some wet ones, hand sanitizer Udderly Smooth cream, Halo visor, I-Pod packed with trail worthy tunes and various podcast and extra socks. I finally decided to take my phone to text periodic progress reports to my wife and/or to call her in case I chose to bow out. My food consisted of 2500 calories; gels, clif bars, trail mix, fig newtons and NUUN tabs making up its bulk.

7 Days of Training in Haiku

2012-05-24T20:04:00.000-04:00

Monday
~ A run in the rain Train for race day sould be same Shoes wet sponge like socks
Tuesday
~ Morning rondezous Six by one mile back to back Home for a quick snack
Wednesday
~ Speed Tempo Long slow Trail Track some time on the road Fight heads resistance
Thursday
~ Up before the sun Fumble in dark put shoes on Head lamp early run
Friday
~ Firday yes its here So many folks drinking beer Bed early up run
Saturday
~ Four hour run today Time on feet is the best way Race ready will see
Sunday
~ After long miles run Family time ride bike or hike Dinner movie bed

The other side of the cup.

2012-05-10T21:34:00.000-04:00

I was on the other side of the cup last weekend at the Bear Mountain stop of the North Face Endurance Challenge. I spent the day at Tiorati aid station, mile 34.2 of the 50 mile race.
The TNF village had been set up under over cast skies in the shadow of Bear Mountain Lodge. The 50 mile race had left 2 hours prior to my arrival and the 50k start was eminent. Pre race anticipation hung in the air over the village. It was positive, even comforting being a silent observer, whitnessing the precious few minutes between where training and race execution meet. As a racer you don't notice what is going on around you, you are in the moment. As a non racer you have time to watch and listen and take in everything. There is a lot going on, a lot missed, a lot unappreciated.
The first set of volunteers who had arrived at 0230 to set up tents, timing and prep for registration and the 0500 start of the 50mile race where slowly being replaced by a second phase of volunteers.You couldn't miss the banners flying high above the tent where volunteers checked in. I checked in with Karen, the volunteer coordinator for this event. Karen was positively welcoming gave me the information I needed, directions to my aid station, a t-shirt and pointed me in the direction of the coffee. Apparently the Tiorati crew chief hadn't arrived and she wanted her there for our briefing. When she arrived and we where introduced we both looked at each other as if we had met, we had at a race a year ago. It is a small world.

When we arrived at Tiorati pop tents, tables, coolers, chairs where awaiting our attention. With the help of Jimmy from TNF we prepared a spread to rival any aid station at any race. We mixed GU Brew, NUUN, iced down water, poured Dixie cups of coke and Mt. Dew (after attempting to make it flat). We cut up bananas, oranges and potatoes (with a bowl of salt). Laid out skittles, M&M,s, crackers and multiple gel packs and built mountains of PB&J's with grape jelly. Feast for kings!

The front runner came in a 1/2 hr off pace and 5 hours into the race but fast and focused. Having not been a front runner myself it was exciting to witness his demeanor and how he navigatied the aid station. Of course he breezed through methodical and focused; draining his bottle, filling it with GU Brew, slaming a Dixie of water and NUUN before grabing a handfull of skittles, thanking us and heading off down the trail. WOW! The next few runners came through hot on his tail breezed through as if they had just run across the street. The first woman came through an hour behind the front runner, with much more grace, equal focus and efficiency.
As the day progressed the coheriency and efficiency of the racers deminished accordingly. The top end of the middle of the packed grazed a little longer at the aid station, joked around, aquired of the previous runner through but seemed in no hurry. The middle of the pack stayed even longer, questioned the mere idea of such and undertaking and didn't really care who had passed through earlier. The deer in head light distant stare became evident later, these racers stumbled into the aid station just as the hard cut off approached, some took a seat, considered dropping out while feasting on remaining aid station fair and required a lot of prodding to get back on the trail. A hardy few hung it up at this point mentally unable to go on, those that missed the hard cut off seemed.....relieved to not have to go any further. We packed up as quickly as the first runner had passed through and headed to the finish.

The finish was a buzz of activity, marathoners, 50k and 50milers where all finishing, the MC anounced the name of everyone who crossed under the red FINISH banner. Racers lounged with food and and beer, congratulated each other and told trail stories, families mingled, kids ran all over the place. Honestly, what I appreciated the most was that the music wasn't so overwhelming that I wanted to leave, it was just part of the buzz. Getting old I guess. I enjoyed a salad, pork sandwhich and Delta Charlie (Diet Coke) as I watched the award ceremony. Thinking it couldn't get any better, I literally ran into Dean Karnazes the "Ultramarathon Man" himself. We had a pleasent conversation before he had to join the kids race.
I have heard it said "that if you haven't given back and worked a race that you should", well you should, it was a great experience and I'll do it again.

Laying the foundation

2012-03-31T21:37:00.000-04:00

A journey of a thousand miles begins with a single step-Confucius

After 80 days of focused, fitness hiatus I am back in the foundation building stage.
It is easy to over due it while in this stage, so the key here is patience. In an effort to loose weight and improve my fitness prior to my 1st marathon in 2010 I used this 9 week Navy Seal program with great success. I modified it a bit because I don't have a place to swim or a place for pull ups but you'll get the idea. Remember PATIENCE! follow it you'll notice the difference in your strength, speed and endurance.

week 1 ~ Run 3 miles (MWF); 4x15 push ups, 4x15 sit ups, 8 pull ups

week 2 ~ Run 3 miles (MWF); 5x15 push ups, 5x15 sit ups, 8 pull ups

week 3 ~ No Run (MWF) 5x20 push ups, 5x20 sit ups, 8 pull ups

week 4 ~ Run 4 miles (MWF) 5x20 push ups, 5x20 sit ups, 10 pull ups

week 5 ~ Run 4 days 3/3/4/2 miles 5x 25 push ups, 5x25 sit ups, 10 pull ups

week 6 ~ Run 4 days 3/3/4/2 miles 6x20 push ups, 6x20 sit ups, 10 pull ups

week 7 ~ Run 4 days 3/3/4/3 miles 6x25 push ups, 6x25 sit ups, 12 pull ups

week 8 ~ Run 4 days 3/3/4/4 miles 6x30 push ups, 6x30 sit ups, 12 pull ups

week 9 ~ Run 4 days 3/3/5/5 miles 6x35 push ups, 6x35 sit ups, 12 pull ups

*Test your fitness after 9 weeks how fast can you run 1.5 miles? How many push ups and sit ups can you do in a minute

Chasing Down Bovine

2011-12-02T21:32:00.000-05:00

It was a strain to get out of bed the other morning. Finally I willed myself from beneath the thick layer of warmth, flopped my legs over the edge of the bed and into my slippers and sat motionless. I had not run in a couple days and had to get out. However the draw of the warmth was sucking me back into bed like the tractor beem of the Death Star, maybe I could sleep just a little longer. Out of the fog I heard a faint voice. It was indistinguishable at first. Like a voice in my head, where was it coming from? Suddenly I felt a jarring jab in my side that snapped me out of my daze my wife said "Just go will you!'
My pace did not quicken when I got into the kitchen either. I caught myself trying everything to avoid steeping out. I glanced at the thermometer under the porch expecting the worst, it was 40 degrees. My spirits lifted immediately and I was out the door in a flash. I ran the first couple miles at a steady pace, minding my own business, cares lost in the calm of a beautiful morning.
Suddenly, out of the corner of my eye I noticed what appeared to be another runner across the field in the direction I was heading. Who's that I wondered? My pace quickened, I felt good despite not running for a few days. As I turned into mile three, the runner in the distance was moving away from me quickly. My pace quickened again, could I catch him?
The runner, now further away from me than I care to admit disappeared over a small hill in the distance. I accelerate again, instinct rose from deep down, my pulse quickens, sweat builds, lungs heave. The chase was on. I attacked the hill when I reached it: increased foot speed, pumping arms, eyes fixed, driving, reaching for the horizon. As I sail over the crest of the hill in hot pursuit, sweat sting in my eyes, I stop dead in my tracks face to face with a huge cow. Looking up at me with those big eyes as if to say.....What?

Lucky Dad stops to smell the roses

2011-10-03T21:58:00.000-04:00

Once in awhile something will come up forcing me to alter my training schedule. Family, life, and work are all important but they sure have a tendency to muck things up. I have learned to adapt pretty well and not get all worked up about it, as long as I can fit in my workout. Miss too many days and I get a little anxious, even annoyed. To avoid the majority of these unavoidable realities, I wake before the birds and run, shower and eat breakfast before anyone else wakes. This allows for me to get training in with out becoming "Jerk Dad". Everyone is happy.
This summer I stepped right up to "Jerk Dad" line and almost stepped over. My daughter had been asking to ride her bike while I ran for sometime. First I told her she had to ditch the training wheels, she did. Next I told her she would have to become more stable on her bike, then stronger so she could get up the hills I run. She did both. I was nervous about her riding on the roads so I avoided letting her go with me as long as I possibly could.
However,one night while I was tucking her in she asked "Dad are you running in the morning?"
I was caught off guard, my jaw dropped, if she could have seen my face in the dark she probably would have burst into tears. I had been avoiding this. Now she had me just where she wanted me.
"Yes, early" I responded trying to speed up the tucking in process. I braced myself for the question I knew was next.
"I am going to get up with you and ride my bike while you run." she told me very matter of fact. I didn't say anything, I couldn't.
"What time are we heading out?" I still hadn't said anything I had froze. Time seemed to crawl. Eventually, I responded that if she could get up when I did she could go. The truth is I was counting on her not getting up. "Jerk Dad" move, yes, but I hadn't said she could not go I just said she had to get up.
I slept restlessly due to being so close to the "Jerk Dad" border. When my alarm sounded I wanted to stay in bed, guilt hung over my like a golf umbrella. I pulled myself out of bed and snuck downstairs to be greeted by a 9 year old, bike helmet on her head, sneakers on her feet and a big smile on her face.
Geared up and ground rules covered we headed out the door at 0600. On the fly, I had to alter my plan from 8 miles to 3 miles not knowing how things were going to pan out. My new pacer did fantastic! She followed directions, stopped at road crossings, circled back if she got to far ahead and talked the entire time about everything from Justin Beiber, to the Red Sox and how excited she was to be out with me. I must admit I was proud. Not to mention that upon our return she said "I thought you ran longer than that Dad?' So we headed back out and did another 5 miles. Nothing got mucked up, I found a training partner and avoided being "Jerk Dad!" Whew....that was close.

Six thoughts

2011-07-28T08:13:00.000-04:00

It is summer and that means heat and lots of advice about running in it. Some of it good, some bad, some over the top and a lot of it is just common sense. The majority of it worth paying attention to considering the potential danger of heat related illness and even death. However, you don't need to go crazy either. Like anything experience will help get you through even the hottest days. Like many however I just have to figure it out for myself here are 6 thoughts about running in the heat.

6 - If its hot I run slow. It is a little discouraging but I keep going
5 - Moisture wicking t-shirts don't wick anything when it is 90 degrees and 100% humidity
4 - Get out early to beat the heat
3 - Keep hydrated. I have not figured out how to get 8oz every 15 minutes but I drink as much as I can
2 - Wear a hat. I just get to hot if I have anything on my head try a visor.
1 - Cooling your core. who can afford one of those fancy ice vests?? have a post or mid run Slush Puppie cost less and taste better.
Keep Running and stay safe!

Gotta Get a Halo!

2011-07-12T20:04:00.005-04:00

70 Degrees at 0500 glad I have my Halo...

If you have not discovered Halo you are missing a vital piece of running gear. Halo makes hats and visors that keep sweat out of your eyes. If you have ever experienced the searing pain of sweat in your eyes then you will appreciate the value of this simple visor. This low profile visor is a must have if you sweat.

The secret is in the little yellow strip fixed to the terry cloth lining that sits on your forehead just above the brow. This strip channels sweat away from your eyes, where it is absorbed by the fabric and eventually beads up and falls of the brim but not into the eyes.

When you return pull of the visor and hang it to drip dry. I suggest outside for obvious reasons. I once hung mine on the bathroom door knob and nearly killed myself slipping in a pool of sweat after getting out of the shower.

*This is strictly my opinion if you know of another product that works then great. If this one doesn't work for you I am sorry to hear you'll get sweat in your eyes. Just keep running!

Running injuries over use, under use or lack of fitness?

2011-07-11T22:23:00.001-04:00

Most of what I write on this blog is a reflection experienced while running. Recently I have been reflecting on the litany of injuries I've labored through during my relatively short career as a runner. I am just getting back into my shoes after battling my most recent injury, a tweaked hip flexor and I am reflecting. While perusing my previous posts I realized that on again off again injuries have provided a good deal of fodder for Training @10990. Not to mention countless articles in running specific periodicals on how to diagnose and overcome such obstacles.
These injuries are commonly referred to as over use injuries. In an effort to be as positive as possible I refer to them as under use injuries or a lack of fitness injuries. Having come to running as an overweight out of shape non runner I consider these injuries stepping stones to better fitness. An education on how to better train and recover so that I can keep running. Reminding my brain that the body is not quite ready. Helping develop a little patience and an aptitude for hard work and dedication required for training and recovery when you have a job and a family that also demand your time.
After struggling with the wheezes and grunts of my first few runs I have limped through shin splints, battled a nagging runners knee, foam rolled through an agitated IT band, hobbled through a stress fracture and stretched a tweaked hip flexor. These injuries accrue as you become more fit and confident waking muscles, joints and tendons that have seen little or no focused attention for years.They are all painful enough to side line you, persistent enough to make the road back to focused training arduous. Often discouraging, stifling success achieved over previous weeks or months effort.
Although discouraging, annoying and often painful they usually develop slowly. A faint voice suggesting hold off, slow down, relax. Becoming a full fledged injury when you choose to ignore the warning signs but who does? Who can? I have yet to be smart enough to acknowledge the voice early but I do appreciate the patience, strength and flexibility I have developed when I finally listen. The ability to learn from the experience, change and reorganize my plan to achieve my goal. Sure I was forced to slow down but I always returned stronger and smarter.
I know now that all the training I have done will be wasted if I don't allow my body to recover properly. Other than the odd race goal my ultimate goal is to maintain my health and fitness as I age. The only acceptable wheezing and grunting on a run is a day set aside for hill repeats. Now that I am getting back to running I am trying to develop a plan that will help me reduce injury. Still not so sure I will listen to the little voice in the future but I'll consider it.

When life happens

2011-06-17T21:28:00.001-04:00

Taking the time to go for a run, even a short run is selfish isn't it? It takes time away from all of your responsibilities leaves you with your thoughts, clears your mind. I have always managed my running time by getting up with the birds and hitting the road before any one else was up, before work. It has worked for me and I managed to train for my first marathon using this tactic.
However, when life happens it is to easy to put the run on the back burner. Too easy in fact. It starts with shutting off the alarm in the morning just to get a little more sleep. Then not running at lunch because you have to much work to do. You find yourself working later and later, missing dinner with the family and not going for a run because your just to tired. Saturday morning rolls around and you convince yourself you will go in the afternoon. A week has passed and you are agitated because you haven't run. Tension builds, your not sleeping well life has interfered. Getting out for a run is what you need to fix everything and you know it. For some reason you just can not make it happen.
Then finally you get out, you have pulled your self out of bed early enough to get in a run and it is the best feeling ever! Relief! You are reminded of the importance of getting out whenever you can to clear your head, release the negativity and frustration of the day of life. It is amazing how simple it is really. When life happens, GET OUT AND RUN!

The Little Peak

2011-05-22T21:35:00.000-04:00

0700 trail run Saturday
I turned off the beaten path to explore a little peak I had been eyeing over the last few months. I have run the same quad trails, gas line and horse trails for about a year and some how always found something new but recently the little peak looming off in the distance was calling. I had half heartily searched trail off shoots, and deer trails trying to get closer to the little peak only to find myself in someones back yard or at a pond with the little peak still too far off in the distance.
This morning as I stopped at the edge of an expansive hay field to take in the view the little peak seemed closer than it had ever been. I thought for sure I had run through this field before, but now I wondered, had I? Instead of skirting the field and heading back into the woods I headed out across the sea of emerald green toward the little peak. Deer scattered in all directions, the morning doo soaking me to the waist as I bound through the hay.
At the edge of the field was a beautifully constructed stone wall, out of place in the middle of no where I thought and the little peak. I found an opening in the wall and stepped into the woods on the other side. It was like enterning Narnia, cool and peaceful with the biggest trees I had seen in the area. A trail headed off into the woods away from the field, I actually looked back and wondered if I should be doing this.
I did say this was a little peak and in less than 10 minuets I burst back into the sunshine at it's top, it was the most beautiful view of the valley I had ever seen. Rejuvenated I turned towards home reluctant to look back, afraid that the little peak may not be there next Saturdays.

On the road again......

2011-05-08T19:48:00.001-04:00

It was disappointing to find my self sidelined with a stress fracture in my foot. It was however important to take the suggested time off and allow my foot to heal properly so that I could get back out on the trail sooner rather than later. Not running for a couple weeks was nothing in the grand scheme of things, the 50 day hiatus allowed me to focus on my core, upper body and leg strength often neglected by runners. I was eventualy able to ride my bike and use the elyptical but not running did drive me crazy.
Enitially I found focusing on my core and strength an exciting change to my routine. Twenty push ups turned into fifty and 30 second planks turned in 1 minute planks, I was getting stronger. Eventually, however this exicitement waivered. Staying active in this manner became dull, a daily test of will and patience, even a chore. I had to go to the gym and going to the gym always seemed to have to fit in between something else. It became easy to neglect and I often did. I missed more days than I should have and was much relieved to start riding my bike, at least I could get out side again. The weather was getting quite nice and I longed for a run.
Before this forced hiatus I could not answer: Why is running your exercise of choice? I have learned there is more than on answer, that running is not one thing it is multiple things. It gives me time alone, time to ponder. Some days I push hard some days I just lumber along. I can go for a quick run or be gone for hours in all weather. Some times I'll zone out and snap to when the terrain changes forcing me to alter my pace. Running just works for me in that way, it makes my day.
I ran today for the first time in 50 days. It was the best run ever. Now I only have to take it slow, hiatus not allowed.

Houston we have a problem~ another running injury

2011-04-02T18:53:00.001-04:00

A mere week from my next race and I suspect I have broken, hopefully just fractured my right foot. I have no recollection of injuring my foot. I just know it hurts. I ran 30K last weekend but it was at work a few days later when I first noticed a sharp pain in my forefoot (at first I thought I had tied my laces too tight) but upon further inspection I discovered pin-point tenderness and noticeable swelling at the top of my foot. The pain was not enough to keep me from getting around but it was nagging and it could not be good.

When I got home I perused the Internet for information on running related foot injuries in an effort to confirm nay disprove what I had already suspected. One site stated that common symptoms of a stress fracture included but were not limited to; foot pain which comes on gradually, pain located towards the mid/front of the foot, pain aggravated by weight bearing activities such as walking, running or dancing, pain to touch, swelling, pain may persist at rest and may even be severe enough to effect sleep. Even an x-ray will often not show the fracture until two or three weeks after it has started to head. The similarities of my symptoms mirrored those of a "Metatarsal Stress Fracture".
Crap just what I thought, now what do I do? I continued reading; re-reading and searching. I needed information on what to do if a stress fracture is suspected. That is just what I found; one site had it broken down like this;

Seek professional help as soon as soon as possible
Keep weight off the foot, a removable cast is ideal
Ice the top surface of the forefoot for about 20 minutes every hour. To reduce swelling, wrap the foot in a tensor bandage with moderate compression
Wear running shoe with stiffer sole or sports insole
You may need x-rays or a bone scan to confirm fracture
A sports podiatrist may apply orthopedic taping and padding to relieve stress from the metatarsals
Silicone padding can be used to enable pain free walking and running during the healing process
Occasionally a plaster cast is necessary
Nutritional and hormonal deficiencies or irregularities must be addressed

A bone scan? Sports podiatrist? Hormonal deficiencies oh my! YA, YA, YA.... how long, how long? What can I do? I had suspected a stress fracture. I had already decided I should see our doctor, even though I had discovered that an x-ray often does not show a fracture until it starts to heal. What I was really looking for were concrete answers, something in writing, an idea of how long it may be until I could resume training?

I uncovered an article from Runners World addressing rehabilitation after a stress fracture of the metatarsal, also referred to as marcher’s foot; because so many new recruits suffer them during boot camp. The article stated that a stress fracture requiring only a reduction in weight bearing for 2-4 weeks can begin rehabilitation once full weight bearing and the exercises involved are pain free. However, before returning to sporting activities, ensure that full mobility, strength and balance are regained. It stung to read that if not addressed properly that I could be away from running for 2-8 weeks or longer. After a roller coaster hour of emotional research it was exciting to find that activities such as swimming and biking could be considered if they did not aggravate the fracture site. Now I was getting somewhere.

As disappointing as it is to find my self sidelined again…. with an injury I realize the importance of taking the time to allow my foot to heal properly so that I can get back out on the trail sooner rather than later. Not running for a couple weeks is nothing in the grand scheme of things, a little time off isn’t going to stop my progress; it is just going to drive me crazy!

Celebrated Life with a personal best

2011-03-25T11:14:00.000-04:00

When on a long run and dark thoughts of quitting begin to creep into my mind because I am sore, tired and thirsty. I remind myself that I chose to run. Nobody made me get up, pull on the shoes and run. When I feel I can not go any further, I think of those who have passed in my life that will never run again and those fighting for my freedom who may not run again. I think of those who have suffered and tell myself I have no right to quit, I can run. It is a humble kick in the ass that keeps me pressing on.
Running has become a celbration of life on many levels. Running has helped me get fit, loose weight, clear my head and reach goals I never considered reaching. Like life running is full of ups and downs, positives and negatives, joy and pain. To keep going, pressing on, is to live and celebrate life and ones ability to choose to run.
My most recent 1/2 marathon had an insperational mile between miles 11 and 12. This mile lined with signs baring names of those who passed before us; husbands, wives, sisters, brothers, parents, sons, daughters, soliders. As I passed them I thought of those who have passed in my life. I thought of the inspiration I get from them and the fact I can run. As I ran I said every name from those signes and considered the impact that person had in someones life. It was amazing to realize how lucky I really am.
At the finish I posted my fastest 1/2 marathon time yet. Like in life, hard work pays off. If you do not keep going you will never reach your goals. So I run and I live and I celebrate just being alive!

Training in February.....54~9~27

2011-02-27T08:18:00.000-05:00

We have had snow on the ground since the day after Christmas and it has been cold. Winter as it should be but not your typical New York winter with snow, rain, heat wave and bitter cold. The weather has been pretty consistent this winter and we've done a fair bit of shoveling. Good for skiers as they say.

I have been able to stay true to my training plan and have run through it all. Other than the daily battle of nailing down the perfect clothing combination I have enjoyed myself. A run or bike ride six days a week this time a year is quite an accomplishment for this guy. For the first time I am not flipping through the calender longing for the warmer months of the year to get out side. I admit however that I am looking forward to spring.

Recently Mother Nature returned tossing us a sample of the yo-yo weather we had been missing, confusing everyone.

Late Friday night the wind howled, trees and power lines fell and in the morning the thermometer read 54 degrees: I ran in shorts for the first time in months it was so exciting I felt strong, free and fast. No gloves, hat, gators or jacket. it was wonderful.
That afternoon the wind picked up again, they were calling for snow the temperature plummeted over night and in the morning the thermometer read 9 degrees: It hadn't snowed but I had to wear everything I had on a 10 mile run even stopped home at mile 4 to change gloves, my hands were numb. It was a brilliant blue day without a cloud in the sky as the sun slowly warmed things up.
That night it snowed, sneaking in while everyone slept laying a clean white eight inch blanket over everything, that morning it was 27degrees: A heat wave. I was up early, dressed, pulled my gators over my shoes and got 8 miles in before the plows got out. First tracks!

This past week has been pretty consistent as yo-yo weather goes. It rained for two days as the temperature hovered just above freezing. It was 50 degrees one day a 30 the next only small dirty piles of snow remain. Mother Nature is back to her old tricks, New York winter is here as March approaches. When is Spring?

Breakfast Smells

2011-01-23T19:33:00.000-05:00

They had been saying it was supposed to be cold, possibly single digits. It was -11 degrees when I stepped off the porch. My nose hairs froze immediately, the taste buds in the middle of my tongue seemed to have frozen just as fast. I quickly changed my planned route in case the cold forced me to turn to home sooner than anticipated.

The only sound was my feet on the frozen pavement everything was still, in deep freeze. I wondered if I would ever warm up? I made it through the first few miles and chose to push on past the warmth of the house I felt strong and surprisingly comfortable.

My eyes teared and froze on my cheeks. A frost developed on my vest and collar of my jacket as the heat from my body escaped into the bitter cold air. Ice formed in the folds of the fabric of my jacket at the crook of my elbow and would periodically pop off as I moved my arms flying into the air.

Wood smoke, diesel fumes and cow manure are standard run odor's this time of year some might say the smell of winter but that is hard to explain. As I climbed the last hill towards home an odd warm breeze hit me in my frozen face and on that breeze was breakfast: eggs, sausage, bacon and coffee. At first I thought my frozen brain was playing tricks on me but as I continued I noticed an door propped open while the resident loaded wood into the house. Oh..... sausage! It took everything I had not to turn and bound up those porch steps and into the kitchen for breakfast with the family. My pace quickened significantly, I focused on the top of the hill with a new vigor, breakfast was a mile away.

It's a new year, what do I do now?

2011-01-08T21:18:00.000-05:00

In 2010 I ran a handful of 5k's, a couple of 1/2 marathons and my first marathon. My daughter and I ran in her first 5k on Turkey Day, what a joy. I registered for an early December 7 miler but when race day arrived the whole family was stuck in bed with the flu, on less t-shirt didn't hurt.

Since the October marathon it has been a challenge for me to maintain my 4 day a week run schedule even with reduce millage. As it started getting darker earlier and morning run temps dipped below 30 degrees I began abusing the snooze button regularly. Rainy days where out of the question. I had to almost force myself through droll 5 miles on the treadmill. When I did get outside I ran with less vigor and purpose. My head was cloudy, lacking direction.

My first run of 2011 was actually in 40 degree, foggy, misty, dreary weather. I left in the dark and returned in the dark after running for an hour with out seeing a sole; perfect. This run reminded me how much I enjoy running, setting a goal, developing a training plan and reaching that goal. I need to find another race! I felt better already!

The world wide web reviled a multitude of race opportunities: New England, south of the Mason Dixon Line, along the shores of the Great Lakes, high in the Rockies and Big Sur which a friend of mine has decided to tackle. Big races advertised in Runners World types, local running club and heard through the grape vine races and some sort of mudder thing. A perverbial stew of running events, no hurry.

I have not found my next event but I will. In preperation I will work diligently to maintain my weight below 200lbs, I will run 4 days a week, cross train two, rest a day and try to ski with my kids as often as possible. I will find an event eventually...... Probably the first resolution I will keep! It will be a great 2011.

Santa Drives a Bentley

2010-12-27T13:37:00.000-05:00

I set out in the dark Christmas morning to get a run in before all the festivities began. Everyone was still tucked snugly in there beds, the kids snoring away unaware Santa had come and gone in the night. Stockings recently stuffed hung precariously from the mantel, gifts under the tree seemed to have multiplied, I was surprised the kids weren't up, I am pretty sure I would have been at there age.

It was easier getting out of the house with everyone asleep, I quietly snuck out into the cold. I glanced up at the thermometer as I left the porch it read 13 degrees, my nose hair froze. The smell of wood smoke hung thick in the air, it reminded me of winter and being in Vermont skiing; it was comforting. My foot steps on the pavement and the periodic sound of furnaces venting along my route was the only sound. I hadn't seen a single car or distant head light and didn't expect to. It was a perfectly peaceful Christmas morning run.

The cold had gotten me moving and had helped me keep a quick pace throughout my run. I had gone farther than I intended and the first rays of light were just peaking over the horizon, I doubt anyone was up yet. I decided to do a loop through the cemetery before heading home. I enjoyed running in the cemetery, I found it peaceful.

There were no cars in either direction as I ran through the cemetery gate and turned onto Main Street towards home. I wondered if I would make it home with out seeing a single moving vehicle? Just then I heard what sounded like a bicycle coming up behind me, it was following me.
"What the heck, just pass me already!" Annoyed now that I was being stalked I stopped and turned to confront whoever it was following me.

Surprisingly; It was Santa Claus and he was driving a Bentley. Not just a Bentley however, it was at least 20 feet long, the brightest chrome and the red'ist red you have ever seen. He was smiling with the jolly smile described in books and on Christmas specials. He rolled down the window as he brought the Bentley to a stop right next to me.

Somehow I was able to get out a witty "Your running a little late aren't you Santa?"
He laughed and responded while keeping his jolly smile; that he had had sleigh trouble due to the weather (no snow) and asked, "Could you point me towards Sugar Loaf?" "I always have trouble navigating from the ground."
I gave Santa the directions he requested, he thanked me with the most cheerful "Merry Christmas!" I had ever heard. As he pulled away I notice the license plate, it read (North Pole ~ Sleigh 2) then he was gone.

A stiff wind blew right through me, I was standing on the edge of Maine Street. Had I just seen the Santa Claus? I shook my head out of its fog and ran home. No one will believe me.

5k on Turkey day

2010-12-08T18:56:00.000-05:00

While I was training for the Marine Corps Marathon my 8 year old daughter often asked to run or ride her bike with me while I ran. I could only reply, that after the marathon we would choose a race to run together. Painfully, my denial of her request stung more than once, she often sat in the dark at the top of the stairs as I prepared for pre dawn runs and say....

"Good morning, Daddy can I come with you?"
I would cringe with guilt at the request "No" I would say "I am training, you and I will run together after the marathon."
"ooook" she would say in a quiet dejected voice that daughters use to get right under dad's skin. Immediately making you wonder how good of a Dad you are. Getting going was always a challenge after this quiet conversation with the silhouette at the top of the stairs, I was always gratefully I could not see the expression on her face

No sooner had I crossed the finish line on marathon day she asked "when are we going to start running?" We chose a Turkey Day 5k ,we had a few weekends to get some training runs in together so she and I developed a little training log and started a count down.

I will always remember our first run together. Before bed she set out her clothes and shoes for an early morning departure. When I woke her the next morning she sprung out of bed, dressed and was down stairs in an instant getting her shoes on. As I descended the stairs I heard her say to herself "this is so cool" I beamed! We started with walking a mile, she quickly had enough of that and was eager to run. We lengthened our distance with a little running mixed with walking. Soon we were running more than walking and finally race day.

She was nervous she did not want me to leave her and was relieved when I told her we would do the entire race together running or walking we would finish. Start gun went off and she started talking and never stopped.....
"look at that guys hat"
"that guy has the same shoes as you"
"how long are we going to be doing this"
"look Pilgrims!" we were in Amish country, I laughed

Our walking stints were short but few. In the final lap she told me she was tired and I mentioned that when I get tired I choose someone in front of me and try to catch them. If I catch them I choose someone else and try to catch them until I've finished. She started reeling people in and crossed the finish line in 37minutes with me right on her tail. It was my best race ever!