If you are a runner in Michigan you’ve probably heard of the July 4th race in Frankenmuth.  Maybe you’ve never heard it called the Volfslaufe, because many people can’t pronounce it.  Over the last 34 years the Volkslaufe (German for “The People’s Race” as in Volkswagon- “The People’s Wagon/Car”) has grown to be one of the best races in the state.  I have probably run it nearly 20 times and each time the field is large but manageable, the course is scenic, the aid stations and support are great.  The entire city welcomes the runners and the race route is lined with spectators young and old.  

One of the coolest features of this small town race is the announcer at the finish line calling off names and times as middle-of-the-pack runners trot across through the chute.

If you haven’t run the Volkslaufe be sure to mark your calendar for next year. It’s always on July 4th(unless that’s a Sunday like 2010, then it runs on Saturday so you won’t miss Sunday church) with a spaghetti dinner and fireworks the night before.

Here’s a link.  Check it out.

http://www.volkslaufe.org/

Maybe this is old news to some of you, but I just learned about text message updates of racers.  A friend of mine running the Seattle Rock ‘n’ Roll Half (see previous post) signed me up through www.competitor.com” so I could get text message update of her progress.  It was very cool.  I was in Michigan and got a text on my cell when she crossed the starting line, then one with her 5k time, another at 10k, then 9 miles and another with her final time.  Definitely not the same as watching from the sidelines, but it was exciting to track her pace.  I found myself checking my cell much like a spectator scanning the crowd of runners to pick out a friend as the field runs by. 

I’m not sure how many races are offering this feature but if you are entered in a race that uses it defintiely add your friends and family.  They’ll enjoy it and you will know you have fans cheering for you even if you can’t see them along the

The Disabled List.  The Injured Reserved.  Down for the count.  There are lots of ways to say it but no matter what term I use, I’m still a runner who can’t run.  At least for the next few months.  I had surgery a few days ago to repair my rotator cuff.  Dr. Kwartowitz says my shoulder wasn’t as bad as he thought so hopefully the recovery will be faster than planned.

For the next 30 days I have to use a CPM machine (Continuous Passive Motion) three times a day for one to two hours to keep the shoulder from freezing up.  Then a couple months of therapy.  Then back to running.  

I hope to keep posting while I’m in therapy but since I’m typing with my wrong hand the entries may be short.

I realized the other day that I now have a three mile minimum.  I’m not sure when it happened, but I can’t run less than three miles per run now.  On days like today when I’m not training for a race and I just want to get a “quick” run in, I automatically go out for three miles.  No effort, no planning.  Just head out and do three.  I remember years ago three miles took some thought.  For some reason three miles seems like that will stay the minimum.  I don’t see the day when it will be four or five.  But only time will tell.

What’s your minimum?

   Last Saturday was the 32nd Annual Oak Apple Run in Royal Oak, MI. For many years (about 32) it has been the first race I run each summer.  I’ve missed a few over the years since that first one but not many.  It’s a great, flat, interesting course and it’s close to home.

This year it fell on my 51st birthday so I set a maximum time of 51 minutes, knowing that I would blow that away.  I thought if I pushed I could get close to 48 minutes.  My best time in years was the 49:10 I ran last year so beating that was my real goal.

Race day was perfect weather – around 50 degrees and clear at the 7:30AM start.  I hit the first mile marker at 7:50 so I was right on pace.  Picking that pace up slightly the back half and a strong kick at the end gave me a 48:12 finish for 169 men out of 473 and 11th of the 25 in my age division. And a medal.  Not great but not bad for the first race of the year.

How is it possible to run nine miles around a city, sometimes heading north, sometimes south, and other times east or west and always be running into a head wind?  That’s what today’s run felt like.  As I started out about 3:30 this afternoon I headed north into a stiff wind.  I was actually glad because I knew that most of the return route I would have the wind at my back.  But four miles later as I was heading south it felt like the wind was stronger.  So I alerted my route and worked my way through some side streets but still couldn’t catch the wind at my back.   I’m not sure how that’s possible but I do know I had a good workout and with that wind I didn’t get hot.

In Michigan the weather can change quickly.  So when the temperature jumped to 80 degrees from the mid-50s in one day I was ready for the season’s first run in shorts and t-shirt.  As I headed out to do eight miles in the noon sun I was feeling great.  In the cloudy, cool days of late winter I can do eight miles without breaking a sweat.  In the glare of the first sunny day in months it was a different story.  About three miles up Woodward Avenue I was wet with sweat and breathing hard.  As I turned around and headed toward home I knew this warm weather running was going to take some getting used to again.  But I’m looking forward to it.

There’s no better running gear than a long sleeve Cool-Max shirt and running shorts.  And at 6:15 this morning the 45 degree weather was perfect for it.  This time of year, 45 degrees feels warm but having the long sleeves was just right. 

Simple pleasures.  Enjoy them whenever you can.

As an “experienced” runner (over age 50) I know it’s important to stay flexible.  Stretching before and after runs and even on rest days in critical to staying healthy.   But sometimes I forget to be flexible with my schedule.  I have a plan I follow to prepare for certain races and I’m pretty good about sticking to the plan.  If some major scheduling conflict comes up it really bothers me to miss a workout.  This week I planned to do a 6 mile tempo run on Wednesday morning.  But Wednesday was my son Sam’s 16thbirthday so I wanted to have breakfast withhim before school.  So instead of feeling bad for missing time with him or for missing my run, I made Wednesday my short two mile base run then had breakfast with Sam.  On Thursday morning I did my 6 mile tempo run.  This shifting of days may not sound like a big deal to non-runners but it is to most runners.  Fortunately Thursday morning was much nicer (and drier) than Wednesday so that was a bonus.  So, stay flexible – in more ways than one.