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Ragnar Trail McDowell Mountain, AZ

All I can say is that I am hooked.  The Ragnar Trail Relay was spectacular.  We had perfect weather and a great yet challenging course.  The Village was a lot of fun and camping out with 7 of my running friends made the entire weekend special.  It turned out to be everything I had hoped for and more.  I can't wait to do another one.

It all started off on Thursday afternoon when I along with two of my teammates met up with our team's gear packed in our cars and headed up to the race site at McDowell Mountain Regional Park.  Even though we showed up at around 4:30 p.m. (30 minutes after the official opening of the gates), there was already a pretty long line to drop off gear before heading out to park our cars.  It didn't take too long to get in and drop off our gear.  We then parked the two cars and walked back to the Village and the campsite we had selected.

If I have one complaint about the Village, it is that the camp sites are a little too small for 8 people.  We only had 2 tents, cook gear and chairs.  Even with minimal gear, we could barely fit it on to the site.  We did ultimately get our site set up before it was dark.  It wasn't the best laid out site.  But it was functional and allowed us to have an area for cooking and an area to sit down between relay legs.  I would suggest that Ragnar increase the sites from 17 x 17 to 20 x 20.  If they did that, we would have had plenty of room.

After set up, the three of us headed in to Fountain Hills to grab some dinner.  We decided to grab some Mexican food at Senior Taco (one of my favorites).  A little quesadilla, rolled chicken tacos and carne asada burritos never hurt anyone.  After our feast Scott and I headed back to the Village to spend the night.  The rest of our team was carpooling up on Friday morning.  They wanted to get a good night's sleep before the race.  Truth be told, I think Scott and I had it better in our tent.

We woke up early on Friday morning.  We both ate a little snack and then went up to check out the starting/transition area and to make sure we knew where to check in.  We got a text from our teammates telling us they would be arriving around 10:30 a.m.  Our official start time was 12:30 p.m.  We had to check in an hour ahead of our start and watch the safety video.  They all arrived a little later due to the traffic coming in to the race.  But we got checked in and watched the safety video and still had an hour to spare.

Ragnar is really good about running their races on time.  Our first runner headed out with the pack on the Green Loop (4.1 miles) right on time.  I was in the 3rd runner position and would be starting off on the Red Loop (6.6 miles).    Like clockwork our first 2 runners finished their legs in good times.  I got into the transition area at 2:10 p.m. to take the bib hand off from Stacy.  I left the transition area at 2:12 p.m.  I was off on a new running adventure and was both excited and nervous about what lay ahead.

The sun was shining but the temperature was almost perfect at 68o.  The Red Loop started off along the same trail as the Green Loop.  About a mile into the loop, you take a right hand turn and head up to the ridge.  My trail training came in handy.  I was able to get up the hill to the top of the ridge with relative ease.  Once I got there, I was treated to some spectacular views of the valley and mountains to the north.  There was a nice breeze as I ran the trail.  It was simply spectacular.

At the 3 mile point, the trail started to gradually lose elevation.  The last 3.6 miles consisted of mostly downhills with some rolling elevations.  The last 1.6 miles were all downhill.  I was able to pick up my pace quite a bit at this point.  Partly because I was feeling really strong and partly because the trail was mostly smooth.  I didn't have to worry too much about tripping hazards.  I was able to run miles 4, 5 and 6 at a sub-9 minute per mile pace.  When I could see the village, I really picked it up and completed the last 6/10 of a mile at a 7:40 pace.  I made it to the transition area with an official time of 59:51 (9:04 pace) and handed it off to Dana for her first leg.

I headed back to the campsite to change out of my sweaty clothes and to grab a little something to eat.  I figured I had at least 6 hours before I had to run again.  This allowed us to take advantage of the pasta dinner that was included in our registration fees.  I grabbed a Kilt Lifter beer to celebrate a great run (better than I expected) and headed up to the mess hall.  The dinner was perfect with pasta, a green salad and bread.  It really hit the spot.  I knew I would need the energy as I had the Yellow Trail next.  I was hearing from other runners that the Yellow Trail was going to be the hardest loop.

After dinner, I went back to the campsite with my team and relaxed until it was getting close to my turn to run.  Since I had heard the Yellow Loop was going to be hard and I would be running it in the dark, I planned to start off slow and then take it as it came to me.  Stacy came into the transition area at 9:10 p.m.  She handed the bib off to me and I was on my way out through the tiki torches to the Yellow Loop.  It was pretty dark and I was a little worried about falling on this loop.

The temperature was 61o and the sky was clear.  The stars were out and it was a perfect night.  The moon was just a sliver which meant I would have to rely on my knuckle lights to light up the trail and potential obstacles.  I also had on my head lamp to shine further down the trail to allow me to see what was ahead.   Once I passed the first mile, the steepest hill was in front of me.  I attacked it carefully to ensure I didn't fall.  I was able to get up and over it with no problem.  Then I had 3 more miles to go.

The best way to describe this trail is that it is like roller coaster.  That first hill is tough.  Since I had prepped on a very steep trail near my house, I was able to conquer it with some ease.  After that the hills are smaller.  But they come and go through out the loop.  There are some narrow passages with skree making the footing a little treacherous.  I slowed my pace when I was in those areas and picked it up when I could.  The good news is that the last 7/10 of a mile is easy.   I ran into the transition area at an official time of 49:34 (10:32 pace).  I felt good about my time which ended up being the second fastest on my team.

After handing off to Dana, I had to get back to the campsite to change out of my wet clothes as it was starting to cool off.  Plus I had to work our volunteer shift at the S'more area from 10 p.m. to 1 a.m.  Our team decided to work it in shifts so that we could all grab some shut eye before having to run our last leg.  I finished my shift at 11 p.m. and headed back to the tent to get some much needed sleep.

I got my gentle wakeup call at 4:00 a.m.  I had actually slept pretty well.  I had one last leg to go and it would be the easiest leg of the race.  I slipped on my shoes and got out of the tent to get ready to run.  It was still 61o and clear but felt colder than that with the wind.  I decided to run in long sleeves but no fleece or sweatshirt.  I knew once I got started on the trail, I would warm up pretty quickly.  I wore my sweatshirt up to the transition area to stay warm until I had to go.

Stacy came in at 5:32 a.m. and handed off to me.  Since it was still very dark, I again ran with my knuckle lights and head lamp.  The Green Loop is basically flat.  There is a little bit of elevation gain but it is barely noticeable.  Plus the trail is not as rocky which meant that I could really pick up the pace along the way.  I was still sore from the previous 2 loops.  It didn't hamper my ability to run well.  I just couldn't push it to the limit.  I think I could have trained a little harder for speed on a trail.

Regardless, it seemed like I had barely started running when I made the turn and could see the village.  I was on solid trail and really picked up the pace.  I was able to run the last 1.1 miles at an 8:25 per mile pace.  I was ecstatic as I ran up the incline to the transition area.  I felt like I had really accomplished something.  I had challenged myself to do something I had never done before.  The best part was that I did better than I had planned.  I met Dana in the transition tent coming in at an official time of 37:01 (9:02 pace).  The sun was coming up and I drank in the atmosphere around me.  I had run 15.4 miles on trails and did well.  I was proud of myself as I walked back to the tent to change and start breakfast for my team.

Our last runner (Janet) headed out of the transition area at 10:30 a.m.  Before we knew it, we were back up at the transition tent to run the last 1/10 of a mile with her as she came in.  It was an awesome feeling.  I could see the sense of accomplishment and joy on all of my team's faces.  They had had a blast.  We officially crossed the finish line having run 123.2 miles in 23 hours 9 minutes and 38 seconds.  This was ahead of my projection of 24+ hours.  Our average pace as a team was 11:17 per mile.  Not too shabby.  I had an average pace of 9:31 per mile which is only 31 seconds slower than my normal road pace.  We all high fived, hugged and celebrated our personal victory.

I am so happy to have had this experience.  While I have run several of these adventure relays, this was the first trail relay.  What made this one so much more satisfying was the time we got to spend as a team together.  Since we were not focused on driving to the next exchange, we had time to sit down together and really share the experience.  I know I am going to run more road relays in my future.  I just hope that I can incorporate these relays into my future because they not only challenge me physically but they help me build stronger relationships with my team.  These types of events prove that the running community is one big happy group of people who share a common passion and embrace each and every participant no matter how fast or slow.

I am so glad to have stepped out of my comfort zone and faced this challenge.  It showed me that even at 54 years of age, that there is still so much out there to see and do.  As actor J.R. Martinez said, "I've learned in my life that it's important to be able to step outside your comfort zone and be challenged with something you're not familiar or accustomed to. That challenge will allow you to see what you can do."  Now I know that I can be a trail runner and that is a wonderful feeling.

Nov. 2 – 4.20 miles (36:33, 8:42 pace)
Nov. 3 – 6.20 miles (57:18, 9:15 pace)
Nov. 5 – 4.20 miles (38:41, 9:13pace)
Nov. 6 – 6.60 miles (59:38, 9:02 pace) - Ragnar Trail McDowell Mountain/Red Trail
Nov. 6 – 4.80 miles (49:06, 10:18 pace) - Ragnar Trail McDowell Mountain/Yellow Trail
Nov. 7 – 4.10 miles (36:29, 8:50 pace) - Ragnar Trail McDowell Mountain/Green Trail
Nov. 9 – 5.10 miles (44:17, 8:41 pace)
Nov. 10 – 6.20 miles (57:11, 9:13 pace)
Nov. 14 – 5.10 miles (44:30, 8:44 pace)
Nov. 15 – 8.10 miles (1:14:04, 9:16 pace)

Total Miles:  54.6 miles
2015 Total Miles:  1,689.2 miles

Pre Race - Ragnar Trail - McDowell Mountain

This coming Thursday, I am headed out to McDowell Mountain Regional Park to set up my Ragnar Relay Team's campsite at the Ragnar Village.  This will be my first Ragnar Trail relay run.  I cannot tell you how excited I am for this new challenge.  I am planning to spend the night at the campsite Thursday night with a couple of my teammates.  We will wake up the next morning to welcome the rest of our eight runners to the Village.

The Ragnar Village is the center of the Ragnar Trail Relay.  Each of the three trail loop begins and ends in the Ragnar Village.  Therefore it is the starting line, the finish line, and the exchange point. After my teammate finishes their loop they will be coming back to the support of our team and the adulation of the teams around us.  This is very different than a normal adventure relay where your team is split into two vans and you hardly get to see the other half of your team let alone the rest of the teams.  We will truly be one team at this race.

McDowell Mountain Regional Park where the race is being held is only 15 miles from my home. The park sits in the lower Verde River basin and comprises 21,099 acres in the northeast Phoenix Valley. While it is hard to imagine elevation here in Phoenix, the park actually rises to 3,000 feet along the western boundary at the base of the McDowell Mountains. What I am really looking forward to is the spectacular views of the surrounding mountain ranges.  I am hoping that while I am out on the trail running I might get to see deer, javelina, many birds, or even coyotes.  Luckily it is getting too cold for the rattlers to be out.  So I don't have to worry about that.

In this race each runner runs all three of the loops on the course in a round robin fashion.  The three loops are the Shallmo Wash Trail (Green - 4.1 miles), T-Bone Ridge (Yellow - 4.7 miles) and the Pemberton Trail (Red Trail - 6.6 miles).  All three trails are challenging.  I am runner number 3 for this race.  This means that I will run the trails starting with red, followed by yellow and then finishing with green.  I wanted to get the longest run out of the way early and in daylight.  This way I can run the shorter loops at a good pace in the evening and sunrise hours.

Here is how the race website describes the three loops:

Green Loop - Shallmo Wash Trail - 4.1 Miles (Easy).  Flat-ish, fast-ish, and super fun to run—who says it isn’t easy being Green?  Green loop starts off with the Red loop, splitting off just short of a mile to take you along the lower Scenic trail.  The first half of this loop offers a climb so subtle, you’ll swear you’re on flat ground.  After meeting up briefly with Red again, Green takes off down a brand new trail paralleling Shallmo Wash.  Speedsters will have fun bombing down this loop, while the rest of us can sit back, relax, and enjoy the gentle rollers all the way back into the Village.

Yellow Loop - T-Bone Ridge - 4.7 Miles (Hard).  This year, Yellow starts off with a climb back up over T-Bone Ridge.  Intense but short, the view from the top of the Ridge is your first reward; we recommend taking a second to take it all in.  After a quick scramble down the back of the Ridge, you’re next rewarded with 2.5 miles of fantastic single-track trail.  It’s just hard enough to keep your brain and feet  happy.  Your final reward?  You’re almost done!  For the last bit of the loop, you join up with Red for a speedy finish back into the village.

Red Loop - Pemberton Trail - 6.6 Miles (Hard).  At 6.6 miles, Pemberton is the longest of the three trails. After splitting from Green, the Red loop takes you on a single track climb through the saguaros to the summit of the Scenic Trail.  It’s challenging, but that’s what makes it great! From the top, you’ll enjoy a gorgeous panoramic view of the mountains.  After descending the Scenic Trail, you’ll converge on to the Pemberton Trail, briefly meeting up with Green again.  After Green splits off to the left, you head straight ahead for the water station (it’s the only one on the loop, so fill up!).  From there, you’ll continue down Pemberton, eventually leaving the trail to cut down a sandy wash.  The wash is tough, and may feel longer than it is, but you’ll be back on trail before you know it, meeting up with Yellow for a final push in to the Village.

What I am most looking forward to is joining two things that I love to do - camp and run.  I get to use all of the camping knowledge I have amassed while part of the Boy Scout program.  Plus I get to use my running skills on a new and unique type of course.  This race will challenge me in new ways and allow me to get out of my comfort zone.  I have learned that if you don't challenge yourself regularly you can't change or grow.  I am sure at some point during the race I will ask myself "what have I gotten myself into?"  The only answer to that question is that life begins at the end of my comfort zone.

Oct. 12 – 5.20 miles (47:31, 9:08 pace)
Oct. 13 – 6.20 miles (57:24, 9:15 pace)
Oct. 15 – 6.30 miles (59:28, 9:26 pace)
Oct. 16 – 5.50 miles (56:45, 10:19 pace) - Hill Repeats
Oct. 17 – 7.10 miles (1:02:25, 8:47 pace)
Oct. 18 – 7.10 miles (1:16:43, 10:48 pace)
Oct. 19 – 5.20 miles (47:21, 9:07 pace)
Oct. 20 – 6.20 miles (56:47, 9:09 pace)
Oct. 22 – 6.20 miles (58:35, 9:27 pace)
Oct. 23 – 5.50 miles (57:38, 10:29 pace) - Hill Repeats
Oct. 24 – 6.20 miles (1:16:25, 12:20 pace) - Trail Run
Oct. 25 – 4.10 miles (36:48, 8:58 pace)
Oct. 26 – 6.20 miles (54:51, 8:51 pace)
Oct. 27 – 6.20 miles (57:12, 9:14 pace)
Oct. 29 – 6.20 miles (58:47, 9:29 pace)
Oct. 30 – 5.20 miles (52:55, 10:11 pace) - Hill Repeats
Oct. 31 – 8.10 miles (1:10:42, 8:2944 pace)
Nov. 1 – 7.20 miles (1:07:38, 9:24 pace)

Total Miles:  109.9 miles
2015 Total Miles:  1,634.6 miles

Achieving Your Dreams - It's Possible

This week I saw my daughter take her first steps as an adult who makes the right decisions and is not afraid to chase her dreams.  Most people are usually too afraid to try to make their dreams a reality.  They worry that they might have their dreams thwarted, discouraged, or unachieved. They tend to believe that they might not have what it takes to make their dreams come true.  Maybe they don't.  But as I learned from my daughter this week, that’s what taking risks is all about.  And  those who take the risk many times end up reaping the reward.

Throughout my life, I have met only a handful of people who actually like their job.   And even fewer who would say they are actually working their dream job.  I have come to the conclusion that this is because they were unwilling or advised by others that their dreams were unrealistic or unachievable.  Instead of listening to their heart and following their true passions, they followed a path outlined by their parents or peers which led them to an unsatisfactory position in life.  My daughter on the other hand has found her passion and is doing everything she can to land a job where she knows she will be happy.  It is the one thing she would do for the rest of her life for free - work for Disney.

She wants to be a performer at Disneyworld.  She has been attending TCU as a Theater Studies major and has learned so many things that have prepared her to land her dream job.  She has created her own unique path which takes courage.   She knows that chasing this dream is not easy.  She is expecting to fail along the way but she won't lose faith because she knows that if it was easy it wouldn't be worth chasing.   This week she took the first big step on the path to achieving her dream.

She follows the Disney Auditions website.  She noticed that they had an audition for an equity show at Disneyworld.  The audition was for Ariel in a Little Mermaid show.  She is in her Senior year at TCU and could not start until after she graduates.  But she wanted to fly to Orlando and audition any way.  She told us that even if she didn't get cast it would allow her to see what the process is like and get her name in front of the casting directors.  Then the next time she auditioned she would be even better for knowing what to expect.  If nothing else, she is committed to always chase her dream.  Even if she failed this time, she knows that it is always better to try and fail than to not try at all.

She found a flight that worked with her school schedule.  Then spoke with her professor to let him know she would be missing his class.  She arranged to stay at a friend's house while in Orlando.  And all within a 24 hour period.  The next time we hear from her she was at the airport on her way to Disneyworld.  Now that is commitment to following your dream.

She made it to Orlando and the audition.  I won't bore you with the details of the audition process.  She made it through 2 rounds.  She was so excited about the experience.  After dreaming about auditioning for Disney for many years she finally did it.  She was able to sing twice for the casting directors which was itself a dream come true.  When we spoke to her later, I could still see the afterglow of excitement.   Even though she didn't get cast this time, I know she is going to make it.  She has told me over and over again that no matter how crazy or big your dreams are, they are possible.  After this experience, she knows that it's possible.

I am so proud of her.  It is a great example for others to follow.  It is a good lesson that can teach us all that  you don’t need to be perfect or even the best. Instead you simply have to have the courage to try.  We all must choose our own destiny and find our true passion.  The book of our life starts out with the pages blank and our story is unwritten.  It is our job to find a pen and start writing.  I for one cannot wait to read my daughter's story.

"Keep your dreams alive. Understand to achieve anything requires faith and belief in yourself, vision, hard work, determination, and dedication. Remember all things are possible for those who believe."

Gail Devers, Three Time Olympic Track Champion

Sept. 28 – 6.10 miles (54:48, 8:59 pace)
Sept. 29 – 6.20 miles (57:01, 9:12 pace)
Oct. 1 – 6.20 miles (58:46, 9:29 pace)
Oct. 2 – 3.20 miles (28:57, 9:03 pace) - Sugarland, TX
Oct. 3 – 5.10 miles (54:24, 10:40 pace) - Trail Run
Oct. 4 – 6.20 miles (56:37, 9:08 pace)
Oct. 5 – 5.10 miles (46:40, 9:09 pace) - Plymouth Meeting, PA
Oct. 6 – 4.10 miles (37:57, 9:16 pace) - Plymouth Meeting, PA
Oct. 8 – 5.00 miles (49:08, 9:50 pace) - Bethesda, MD
Oct. 9 – 5.20 miles (45:34, 8:46 pace) - Hanover, MD
Oct. 10 – 4.20 miles (50:24, 12:00 pace) - Trail Run
Oct. 11 – 8.10 miles (1:22:18, 10:02 pace)

Total Miles:  69.8 miles
2015 Total Miles:  1,524.7 miles

Running and Memories

This past Wednesday was Yom Kippur.  It is commonly known as the Day of Atonement for the Jewish people.  I enjoy the services on Yom Kippur.  I don't think most Jews would say the same.  On Yom Kippur, we Jews contemplate our death.  It is a day of total fasting as we do not eat or drink symbolizing that we are already gone from this Earth.   As the day wears on, we become physically feeble reminding us that youth is fleeting.  We begin to understand that eventually our bodies will wear out and we will pass on.  The suffering of aging becomes physically real.   Then as the day nears its end, we remember our dead during the Yizkor service.  It is the final moments where we prepare ourselves for our own end.  We pray fervently that it does not come for many years but we know that it is inevitable.

This year during the Yizkor service our Rabbi spoke about the pain of loss.  He talked about how he missed hearing his Mother's voice and how he wished he could see her one more time.  I have had my share of losses in this life.  Too many of my family and friends have lost their battle with cancer.  No matter how long it has been, I find myself thinking about someone who is no longer with us.  It is then that I realize that they are still a big a presence in my life and not just a faint echo from the past.  I know that each of them helped to shape my life and define who I am as a person.  I believe that the Rabbi was letting us know that we should not deny such memories or experiences because they are true moments of love, friendship, gratitude and inspiration.

At the same time, I couldn't help but feel the same way about wanting to hear their voices again.  It is a deafening silence especially when the loss is recent.  In the Jewish tradition, we remember our loved ones on the anniversary of their death (Yahrzeit).  What is especially beautiful about this tradition is that you always do it in the presence of others in the Temple.  It is at that moment that you evoke a collective memory of your loved one and provide a shared memory of a life within your congregation.  It is as if you are bringing them back to life again.  Sometimes, if I am thinking of someone in particular, I can hear them again.  Not audibly.  Deep in my soul.

Attending Temple services is not the place I usually hear them.  Although it does happen often.  Instead, it is typically during the very early morning hours when I am out on the road getting in my training miles before sunrise.  If you don't run early in the morning, you are missing how beautifully quiet it is.  There is no sound but your own breathing and footfalls.  It is at this time that memories of friends and loved ones flood back into my mind.  I am never sure who might come to mind because it is different every day.  I just know that they will be with me as I run and it makes me happy to think about the good times we shared.  Isn't that a wonderful thing?  I am sharing my run with those I loved.

So this year as  I refrained from eating or drinking for the 25 hours of Yom Kippur, I concentrated not only on prayer but reflection.  During the Yizkor services, I said the names of all of my relatives, friends, and parents of friends who are no longer with us physically.   I thought about how my next few runs would be filled with memories of those I can no longer audibly hear.  But I will hear them.  I will hear them in the silence of the morning as the sun slowly rises and its beauty fills my sight.  They will brighten my day as they are all still living in my heart.

My hope is that when we reached the end of Yom Kippur and that has G-D closed the Books of Judgment that He inscribed my name in the Book of Life for Good.  I wish all of my Jewish friends and relatives a Happy New Year, I pray that this year we will finally see peace, shalom, and salem for all of the world.

Sept. 14 – 5.10 miles (47:25, 9:18 pace)
Sept. 15 – 7.20 miles (1:07:14, 9:36 pace)
Sept. 17 – 4.10 miles (42:12, 10:18 pace) - Orlando, FL
Sept. 18 – 3.20 miles (28:36, 8:56 pace) - Ft. Worth, TX
Sept. 20 – 3.10 miles (34:28, 11:06 pace) - Theta 5K
Sept. 21 – 6.20 miles (1:01:20, 9:54 pace)
Sept. 22 – 6.20 miles (57:10, 9:13 pace)
Sept. 24 – 6.20 miles (58:44, 9:28 pace)
Sept. 25 – 5.20 miles (49:58, 9:37 pace)
Sept. 26 – 5.40 miles (1:01:50, 11:19 pace) - Trail Run
Sept. 27 – 8.10 miles (1:17:50, 9:37 pace)

Total Miles:  60.0 miles
2015 Total Miles:  1,454.9 miles

Time Flies

I cannot believe that it has been over a month since I last posted anything here.  Time just seems to get away from me.  I have been extremely busy at work and travelling a lot.  Even with all the stresses at work, I have been training hard for the Ragnar McDowell Mountain Trail Relay.  And, frankly, I have just been enjoying the last part of the summer here in Scottsdale.  Did time just get away from me?  Or am I just living life in such a way that I haven't noticed the passage of time?  The truth is I try not to focus on the passage of time and try to live in the moment.

As I get older I have noticed that I pay more attention to time.  I am constantly gauging my life by it.  Yet even with more focus, it still seems to be getting away from me.  Time seems to go much faster each year.  Living in the moment is difficult when you let the passage of time bother you.  It sometimes feels like that race clock on the side of the road ticking away/  But instead of adding time, it is counting down the time I have left.  The older I get the faster it seems to run.  If I am not careful, I suddenly wake up and it is September and I don't remember where August went.

When this happens, it seems that my life is spinning out of my control.  There is so much happening at work and home that I can't seem to control my time.  The only way that I can take hold of time and slow it down is to  find ways to force stillness in my life each day.  That is what running has become for me now.  It is a time for me to pause and let go of the stress in my life.  It is that time during my day where I try to simply embrace the now.  It gives me time to refocus my energy into thinking about what is truly important in life.

Running allows me to clear my mind of all the clutter.  It gives me a chance to take control of my thinking and ultimately grant me calmness and clarity.  As I run, I push all of the distressing thoughts out of my mind.  I am able to think more about how I can be a better father and husband and friend.  When I am able to get to this Zen like state, I start to feel a sense of relief and freedom.  With each step, I create more and more distance from the negative and my thoughts become more organized and manageable.  I feel rejuvenated when I finish my run.

I guess what it all comes down to is that I cannot stop the passage of time.  It will get away from me on occasion.  What I need to do is recognize that when my life is starting to get out of control to make the changes necessary to make it more manageable.  No matter what, deep down I know there are many things that drive me.  Work, hobbies, passions and most importantly people I want to spend more time with are what motivates me each day.  Thinking about what matters most to me is not just a lofty pursuit.  It is critical to achieving a happy life.

What to do then.  The best thing is go out for a run. These breaks from the stresses in my life will bring insight and understanding. Over time, these insights can help me to transform my life and take control.  The transformation I am striving for is a life that is simpler, less stressful, and more fulfilling.  Isn't that what we all should be looking for?

Aug. 3 – 6.10 miles (55:54, 9:10 pace)
Aug. 4 – 6.20 miles (57:03, 9:12 pace)
Aug. 6 – 6.20 miles (58:33, 9:27 pace)
Aug. 7 – 6.20 miles (55:51, 9:09 pace)
Aug. 8 – 5.10 miles (1:15:21, 9:18 pace)
Aug. 9 – 5.20 miles (1:11:05, 13:41 pace) - Trail Run
Aug. 10 – 5.10 miles (49:19, 9:41 pace)
Aug. 11 – 6.20 miles (57:03, 9:12 pace)
Aug. 13 – 6.20 miles (58:36, 9:27 pace)
Aug. 14 – 5.10 miles (53:31, 10:30 pace) - Hill Repeats
Aug. 15 – 8.10 miles (01:16:11, 9:24 pace)
Aug. 16 – 3.20 miles (34:59, 10:56 pace) - Trail Run
Aug. 17 – 6.20 miles (57:03, 9:12 pace)
Aug. 18 – 5.10 miles (45:46, 8:58 pace)
Aug. 20 – 6.20 miles (58:41, 9:28 pace)
Aug. 21 – 5.20 miles (54:35, 10:30 pace) - Hill Repeats
Aug. 22 – 8.10 miles (1:16:28, 9:26 pace)
Aug. 23 – 5.20 miles (57:56, 11:08 pace) - Trail Run
Aug. 24 – 6.10 miles (1:00:19, 9:53 pace)
Aug. 25 – 6.20 miles (57:12, 9:14 pace)
Aug. 27 – 6.20 miles (58:41, 9:28 pace)
Aug. 28 – 5.20 miles (58:08, 11:11 pace) - Hill Repeats
Aug. 29 – 9.10 miles (1:30:05, 9:54 pace)
Aug. 30 – 6.20 miles (1:08:24, 11:02 pace) - Trail Run
Sept. 3 – 6.20 miles (58:25, 9:25 pace)
Sept. 4 – 6.10 miles (1:03:21, 10:23 pace) - Hill Repeats
Sept. 5 – 9.20 miles (1:27:51, 9:33 pace)
Sept. 6 – 6.10 miles (1:15:02, 12:18 pace) - Trail Run
Sept. 7 – 6.20 miles (57:09, 9:13 pace)
Sept. 9 – 3.10 miles (29:03, 9:22 pace)
Sept. 10 – 3.10 miles (28:49, 9:18 pace)
Sept. 12 – 9.10 miles (1:27:41, 9:38 pace)
Sept. 13 – 7.10 miles (1:10:44, 9:50 pace)

Total Miles:  198.1 miles
2015 Total Miles:  1,394.9 miles

I am a Beginner Trail Runner

On November 6 & 7 I will be participating in my first trail run relay event.  I along with 7 other runner friends will be taking part in the Ragnar Trail McDowell Mountain here in Phoenix.  Much like the adventure relays I have run in the past, this race is an overnight desert trail running adventure which will be run in the McDowell Mountain Range, just northeast of Scottsdale in the McDowell Mountain Regional Park.

The park has over 50 miles of diverse trails that we will be running on.  The area supplies runners with majestic mountain views and desert flora and fauna.   The relay race site says that we will be experiencing "swooping descents, rocky climbs, and smooth star-lit nights."   We might even have a chance to run into the Javelina hog while running or be serenaded by howling coyotes.  They say that the sunrise we will experience during our run is not to be rivaled anywhere.  Best of all, since the race is being run in the "winter", we will enjoy cool desert air at night followed by warm, clear sunny skies during the day.  What more could we ask for?

It sounds great.  However, I have only run a few miles on trails out here in Scottsdale.  The only other trail run I have experienced was the 2012 Busa Bushwack Trail Race back in Massachusetts (see blog entry dated Nov. 6, 2012).  I know I can handle the mileage of this race as each runner only has to run 15.5 miles total.  The part I am not certain of is how easy that mileage will be on a trail.  What I have heard is that trail running is a whole different running experience especially when the trails are rocky like here in Arizona.  Knowing this, I know that the best thing I can do is train hard for this race and in the conditions that I will encounter out there.

I have wanted to run a trail race again because I want to be considered a bad ass runner.  I want to run like a wild man through the desert mountains so that I can nurture my inner soul.  They say that trail running satisfies that primal urge a running man needs.  The urge to move through nature unbridled is something I want to experience. It will bring me back to my ancestors hunter/gatherer days so many centuries past.  I want to lock back into that part of my nature and find that primal urge to run like they did back in the prehistoric days.

I know that the transition from road to trail isn’t easy.  I have done some research and found some common advice for the beginner.  First and foremost... a trail runner needs to slow down.  A road runner cannot assume that his times and pace on the road will have any bearing on what happens on the trail.  Trail running means running with a different form and focus.  Whenever I jump onto a trail (even for a short distance), I find that my pace immediately slows down due to the rocky uneven nature of the desert trails.  Trail runners advise the beginner to adjust his speed to what feels comfortable and appropriate for the trail conditions.  They say that even at a slower speed, the trail runner is using equal to or more energy than when they are running on the road.  Focus is key.  This ensures that you will not trip over an unseen hazard and cause injury that will impede your ability to finish the race.

The second piece of advice is to walk when necessary.  As a road runner, this ideas seems to be a sacrilege.   Turns out that walking during a trail run is perfectly acceptable if not advisable.  Trails often include much steeper sections than any road (even Heartbreak Hill).  Therefore it is more efficient to walk up the steep hills to conserve energy and to make up the time on the way down.  So I will grab my knees and power hike up the hills in the McDowell Mountains.

The final piece of advice ties back to the need to be focused when running on a trail.  Obviously a trail is much different terrain than the pavement.  Trail running requires you to pick up your feet more than you would on the road.  According to what I have read, most bruises, cuts, wounds and twisted ankles all come from not lifting your feet properly.  I try to consciously lift my feet when I run on the trails near my house.  When I don't, the next thing I know I am stretched out on the trail and bleeding somewhere on my lower extremities.  They also advise runners to continuously scan the ground a few yards ahead of you while.  This will allow you to do whatever is necessary to clear any obstacles you may encounter.  The few times I have fallen are always associated with my lack of attention where I quit lifting my feet high enough to avoid the obstacle.   Most falls happen due to simple complacency.

I am so happy to find that so many trail runners agree on the things a road runner needs to think about when switching over to trails.  What I am hoping for in this relay is to have the chance to focus on the experience and not my pace.  I am going to have a chance to run through some beautiful sections of the McDowell Mountains.  My team and I will have a chance to escape from our daily routine in order to experience nature in a way only a runner can.  When it is all over and our last runner comes in and we cross the finish line as a team, we will know that we have accomplished something completely different.  And then we will all know deep down inside that we are truly bad ass runners!

July 20 – 6.20 miles (56:06, 9:03 pace)
July 21 – 6.20 miles (56:57, 9:11 pace)
July 23 – 6.20 miles (58:39, 9:23 pace)
July 24 – 6.10 miles (54:27, 8:55 pace)
July 25 – 7.10 miles (1:24:28, 11:54 pace) - Trail Run
July 26 – 6.50 miles (1:02:47, 9:40 pace)
July 27 – 4.10 miles (36:14, 8:50 pace)
July 28 – 4.20 miles (45:00, 10:43 pace)
July 29 – 5.00 miles (50:00, 10:00 pace)
July 30 – 6.20 miles (58:37, 9:27 pace)
Aug. 1 – 8.10 miles (1:17:07, 9:24 pace)
Aug. 2 – 3.60 miles (49:15, 13:39 pace)

Total Miles:  69.5 miles
2015 Total Miles:  1,196.8 miles

I Too Was a Beginner Once...

A friend at work and I were discussing ways to get in shape and to lose weight.  I explained my typical weekly routine which includes 6 days of running both on the road and treadmill.  My friend said that it seemed daunting to keep up an exercise routine like that.  I replied that I obviously didn't start out running 35 to 40 miles per week.  I had to build up to it.  I explained that I am convinced that anyone can become a runner if they are willing to try.  We ended the conversation agreeing that it was possible.  But she said, it just isn't for her.

As I thought about our conversation (one I have had with many other people), I realized that while I know I am right, most people either don't like running or don't have the gumption to just try it.  I am not suggesting that someone who never has run suddenly go out and run a marathon.  What I am saying is that anyone can become a runner if they just go out and run.  Run to the end of the block every day.  Soon it will become a routine.  Then run a little further.  Before you know it you will find that running isn't some drudgery you have to do.  You will find that it is something you want to do because it is enjoyable and beneficial to your well being.

I started running in 1986 when my wife and I moved into our first home in Watauga, TX.  I had put on a little weight having eschewed exercise since graduating college in 1983.  I decided I wanted to try and lose a few pounds and to get back in shape.  I figured the easiest way to do that was to go out and run.  I didn't have to join a gym.  I just had to get a pair of running shoes and head out the front door.  I started slowly.  I ran 1 mile every other day.  After several months of this, I started to run slightly further.  Before I knew it I was running 2 miles per day every other day.

I am sure you have all read that for something to become a habit you need to do it for 21 days.  I personally am not a believer in that adage.  How long it takes to form a habit depends on the individual, the habit you are trying to form and a number of other outside factors.  I didn't really feel that running was really a part of my being until I had been running for several years and had run several 5K and 10K road races.  If I try to ascertain when it truly became a habit, I would say it was right around the one year mark.  Believe me when I say that habits don’t form overnight and it may take some time before running becomes a part of your routine. But I know that if you start slow and stay with it the rewards can be amazing.

You are probably wondering what you can do to start making running a healthy habit in your life.  Everyone has different motivations to start running.  For me the initial motivation was that I wanted to become healthier and lose 10 pounds.  As I explained above, to achieve those goals, I had to find a way to make running a part of my daily routine.  What I needed to do was to simply be consistent in my running routine.  If I could get to the point where I would feel empowered after my daily run then I would have a sense of achievement from being consistent.  Hopefully if I remained consistent then I would find that place where running simply made me happy.

Here is what I did to make running an integral part of my life.  I started out at a slow jog.  I focused on how long I was out on the road.  I started out with a short distance (1 mile) which only took a small amount of time (about 10 minutes).  I went out every other day for three months.  As each week passed, I would had 2 - 3 minutes of running every 3rd run.  Before I knew it, I was running 2 miles.  I was amazed at how easy it was to extend my time and distance.  I now know it is because I took it slow.  As a beginner, I am suggesting that you start with an extremely manageable and realistic goal and work up from there.   If you make sure your goal is realistic and small, you will make running something you look forward to rather than dread.

After several months of consistent running, it had become a part of my morning ritual.  A ritual is a specific set of behaviors that you do at the same time every day.  I chose to get my runs in during the early morning hours.  I recommend this time because work, kids, television, dinner and now social media will all sabotage your afternoon or evening running routine.  It is extremely hard to lace up your shoes and go for a run with all of those distractions.  I find that in the early morning (usually before sunrise), when the rest of the world is still asleep, there are no distractions and I almost never missed a run once I switched to a morning routine.

After 2 years, I was getting up every other morning to get in a run before breakfast.  I had created a healthy habit.  But I suddenly started to wonder whether it was all worth it.  There was no end in sight.  Then I realized I lacked a concrete goal to shoot for.  I read an article by the late Dr. George Sheehan that said the difference between a runner and a jogger was a signature on a race application.  There was the answer.  I needed to sign up for a local road race.  Since I was consistently running 2+ miles every other day, I figured I would be able to run a 5K race.  I signed up for the Jingle Bell Jog 5K which was run in December near my house in Sunrise, FL.  Now I had something to shoot for and I was really excited about it.  It really rejuvenated my routine.

By setting a goal, you will be able to work towards something concrete. Without a goal, you will find that you make stuff up as you go.  Improvement will come slowly and you run the risk of ending your newly found running routine.  I have found that if I am not constantly pushing towards a goal, then I have low motivation and I don't see any improvement in my running.  Just make sure you set a realistic goal.  If you haven't ever run a race, I recommend nothing longer than a 5K.  I can tell you when I crossed that finish line the first time, I was elated.  I couldn't wipe the grin off my face.  I ended up signing up for future race that day.  I know that if you set a goal and stick to your new routine you will have that same feeling of accomplishment when you finish the race.

There is one other bit of advice I want to give you that will make all the difference in the world.  Don't chintz on your running shoes.  They are by far the most important running equipment.  They will be the difference between running comfortably and in pain.  With the proper shoes you can also prevent injury. When I finally went to an actual running store, I finally found that I could run comfortably for longer than I had ever run.  A running store is where you can find knowledgeable people who can watch you run and tell you what kind of shoe you need.  Make sure to try on several different brands and models. There is no such thing as the universal perfect running shoe.   Most importantly don't select a shoe merely by the name, model or color.  Pick the shoe that fits comfortably and almost feels like it is a part of your foot when you are running.

Here I am almost 30 years later and I can honestly say that I love to run.  When I started, I could never have imagined running a marathon.  Now there are mornings where I have to tell myself to slow down or to not add that extra mile.  I am no longer running to be healthier.  I am healthier.  Now when I head out the door, I am simply grateful for the chance to get some time to myself and all of the things that running has given me.  The greatest gift it has given me is the people it has brought into my life over the years.  I constantly remind myself that I am lucky to be healthy enough to run with friends of all ages.  Each morning I am out there running, I simply breathe it in and relish every mile.  I try to look at each day as a chance to celebrate all the years, the miles and the fact that I still want more.

July 6 – 5.50 miles (50:47, 9:14 pace)
July 7 – 6.20 miles (56:58, 9:11 pace)
July 9 – 6.50 miles (1:01:20, 9:26 pace)
July 10 – 6.20 miles (54:39, 8:49 pace)
July 11 – 7.10 miles (1:06:33, 9:22 pace)
July 12 – 8.10 miles (1:16:47, 9:29 pace)
July 13 – 5.10 miles (46:13, 9:04 pace)
July 14 – 6.20 miles (57:17, 9:14 pace)
July 15 – 4.50 miles (50:00, 11:06 pace)
July 16 – 6.20 miles (58:38, 9:27 pace)
July 17 – 6.20 miles (55:16, 9:03 pace)
July 18 – 8.10 miles (1:13:58, 9:08 pace)
July 19 – 7.20 miles (1:07:30, 9:23 pace)

Total Miles:  82.8 miles
2015 Total Miles:  1,127.3 miles

What is my identity?

"In Judaism, we had 12 Tribes that went in 12 different directions, and went around the whole globe and acquired whole different cultural backgrounds that they brought with them as luggage when they migrated from place to place.

The Jewish mind is inquisitive.  It wants to know about itself.  We ask that question more than anybody else.  I think.  How does the world see me? How do I want the world to perceive me? What is my identity, as a Jew or as a human being?"

When I read the above in The Jewish Daily Forward it struck me that I too have an inquisitive mind and I have migrated from place to place.  I don't subscribe to the thought that it is because I am Jewish.  I suspect that there are many people in this world who wonder how the world views them as a human traveling on this big blue marble.  I am constantly wondering how others see me.  I hope that they see me as casually carefree.  I also know that I have acquired different aspects of who I am from the many places that I have lived.

As I thought about what I want others to see, I realized that I simply want those around me to see me as a light-hearted person who always goes with the flow.  I want to make others feel calm and relaxed without much effort.  I would hope that my presence gives comfort to those around me.  At the same time, I want people to know that when it comes to my work and career, I am serious and results oriented just not at the expense of others.  I truly believe that a team of people who are aligned can do so much more than one individual.

As I try to define myself, I know that I send a clear message about who I am through my actions. Unfortunately, sometimes my actions don't always reflect my core values.  I know that if my actions look hypocritical, then those around me will perceive me in that way.  That is definitely not the way I want to be seen by others.  I lead a fairly large group of people in my job.  What I have learned over time is that if I  don't stick to my own deadlines, forget prior commitments or do not show support to others on my team, then I am clearly not conveying that I am a leader who they can count on.

Despite the above, I cannot divorce myself from the fact that I am Jewish.  In fact, I am a Jew by Choice.  My father is Jewish and my mother is not.  So when I chose to live my life as a practicing Jew, I went through a Conservative conversion education and process.  One of the first things I learned was that Jews are very self reflective.  In fact, Jewish tradition emphasizes the importance of self reflection every day.  Part of our daily bedtime prayer includes an opportunity to examine the day, evaluating our actions and our interactions.  While I don't recite the prayer, I take time each day to ask myself whether I was the best person I could be that day.  I try to forget about any mistakes I made and pledge to try to improve in the future.  Finally, I forgive others whom might have slighted, angered or antagonized me that day.  This  reflective time allows me to keep in touch with my inner self and to try and always be my best.

Jewish tradition recognizes that humans are not perfect.  I am certainly not perfect.  Our tradition tells us that each individual has the potential to engage in proper, caring and decent behavior.  But we also have the potential to do wrong.  These inclinations are known as “yetzer hatov” (inclination towards good) and “yetzer hara” (inclination towards evil).  Obviously I try to always choose moral and good behavior.  I try to perform acts of loving kindness toward others every chance I get.  Most importantly, I try to take actions that support the world through mutual responsibility and compassion.  This is why I am so proud of my support of Dana Farber.  Each of us has to acknowledge that we have a choice.  We are all individually accountable for our decisions.  I choose to make a conscious effort to consider all of my actions thoughtfully and always reach towards hatov (the good).

If I can succeed in reaching towards the good, then I will be able to live up to the Jewish value of derech eretz.  Derech eretz means to act with proper respect, consideration and kindness, and to always practice common decency.  In Yiddish a person who lives up to this value is known as a “mensch”.  A mensch is a particularly good person with the qualities one would hope for in a dear friend or co-worker.  I don't consider myself a mensch.  But I would hope that others might see me this way.  It is an extremely high standard to live by.  The reason it is so difficult is that a mensch is a person with strong character, dignity, and a sense of what is right, responsible, and decorous.  Who wouldn't want to be considered a mensch.

Each day I try to get to know myself better.  It is my belief that it will make me feel more comfortable in my own skin. Hopefully it will make me a better husband and parent.  In the end whether others see me as a mensch probably doesn't matter.  I just need to be the best me that I can be.   Besides, I can never be something I am not.  No matter how hard I try the real Ted will come out eventually.  As long as I can stay true to who I am and continue to take time each day for self reflection, I will be a better person to all who come in contact with me.

June 15 – 5.10 miles (44:44, 8:46 pace)

June 16 – 6.20 miles (57:03, 9:12 pace)

June 18 – 6.20 miles (58:39, 9:28 pace)

June 19 – 6.10 miles (53:35, 8:47 pace)

June 20 – 7.10 miles (1:06:02, 9:18 pace)

June 21 – 7.10 miles (1:06:11, 9:19 pace)

June 22 – 5.20 miles (45:25, 8:44 pace)

June 23 – 6.20 miles (56:43, 9:09 pace)

June 25 – 6.20 miles (58:37, 9:22 pace)

June 26 – 5.10 miles (48:25, 9:22 pace)

June 27 – 8.10 miles (1:14:35, 9:12 pace)

June 28 – 6.10 miles (1:04:05, 10:30 pace)

June 29 – 5.10 miles (50:00, 9:44 pace)

June 30 – 6.10 miles (60:00, 9:50 pace)

July 1 – 5.10 miles (50:00, 9:48 pace)

July 2 – 6.50 miles (1:01:11, 9:25 pace)

July 3 – 6.10 miles (55:37, 8:58 pace)

July 4 – 7.10 miles (1:10:45, 9:58 pace)

July 5 – 7.10 miles (1:06:33, 9:22 pace)

Total Miles:  117.8 miles

2015 Total Miles:  1,044.5 miles

I Need a Rest...apparently...

The other day I was sitting in my office trying to work and just could not maintain focus.  It seemed that everything I was reading wasn't sinking in.  I could barely keep my eyes open.  I was feeling like I could just put my head down on my desk and take a nap.  I had had a good night's sleep the night before.  I could not figure out why I was so tired.  Then it hit me.  I had increased my training intensity over the last 30 days because I was feeling so good on during my training runs.  I thought maybe  was suffering from overtraining syndrome.

I went back to my training logs to see if in the past I had ever encountered anything like this.  I wanted to try and determine if I truly was suffering from overtraining.  I knew that a runner like me has very little conclusive evidence to determine if I am just tired from training or going over the edge and training too hard.  While the signs and symptoms of overtraining aren’t easy to pinpoint, it is possible to identify which activities present the greatest danger to overtraining.  The two symptoms I focused on due to my increased efforts were not getting enough rest between training cycles and too many intense speed workouts.  My training logs made it clear that both were possible causes of the fatigue I was feeling.

After the American Odyssey Relay, I did not rest at all.  In fact, I was feeling so strong after that race I decided to increase my training intensity.  I had made the classic mistake of  pushing my body to new limits as I trained for the relay, raced well and then immediately jumped back into hard training when I got back to Scottsdale.  I had not taken the time to fully recover and absorb all the training I had put in preparing for the relay.  Rookie mistake and one that is easily avoided.  I should have taken time off from training before increasing it again or at least pulled back my intensity. What I failed to realize was that by doing this I would simply carry the fatigue forward which came back to haunt me this week.

I should have given my body a substantial rest period after the relay.  I have read that runners should take one week off for a 5K training cycle, 1-2 weeks off for a 10K or half marathon, and a full 2 weeks off after a marathon. Because the adventure relays are basically the same as a marathon, I should have taken a full two weeks off after the relay.  Instead, I had pushed myself harder not realizing that it could push me over the precipice.  Apparently a 53 year old male runner can't just keep it going indefinitely without some negative repercussions.  I was definitely feeling it.

Not only did I not properly recover, I exacerbated the problem by increasing the intensity of my speed workouts.  As I look back on the past few weeks since the relay, I realize now that I was definitely in overtraining mode.  I was pushing myself too hard.  I should have realized it when I was having trouble sleeping.  I would wake up much earlier than normal and definitely had trouble staying asleep through the night.  I ignored it and the result was that I couldn't even function normally at work despite the fact that my runs had not suffered.

What I now know is that regardless of how "experienced" I am as a runner, I can still make mistakes.  Even though I had a setback, I did catch it early enough to fix it before it truly caused damage to me physically.  I am now going to decrease my training intensity and volume until I feel refreshed and back to normal.  I need to forgo some of my "hard" training days and instead log easy distances until I can rebound.  Most importantly, I vow to never train harder in an attempt to push through overtraining syndrome.  If I can do these three things, I should be able to get back to intense training soon. 

May 25 – 6.20 miles (56:17, 9:05 pace)

May 26 – 6.20 miles (56:33, 9:07 pace)

May 28 – 6.20 miles (58:36, 9:27 pace)

May 29 – 5.10 miles (44:09, 8:39 pace)

May 30 – 7.00 miles (1:05:37, 9:22 pace)

May 31 – 7.10 miles (1:04:54, 9:09 pace)

June 1 – 5.20 miles (45:20, 8:43 pace)

June 2 – 6.20 miles (56:40, 9:08 pace)

June 4 – 6.20 miles (58:28, 9:26 pace)

June 5 – 4.10 miles (35:41, 8:42 pace)

June 6 – 7.10 miles (1:02:36, 8:49 pace)

June 7 – 7.10 miles (1:06:17, 9:20 pace)

June 8 – 5.20 miles (45:44, 8:58 pace)

June 9 – 6.20 miles (56:41, 9:09 pace)

June 11 – 6.20 miles (58:36, 9:27 pace)

June 12 – 5.20 miles (45:45, 8:488 pace)

June 13 – 4.50 miles (1:03:41, 14:10 pace)

June 14 – 6.20 miles (58:46, 9:29 pace)

Total Miles:  107.0 miles

2015 Total Miles:  926.7 miles

My Experience at The American Odyssey Relay Run Adventure

In all of my years of running, I have only travelled to 2 races.  They were the 2004 Inaugural P.F. Chang's Rock & Roll Marathon in Phoenix and the 2006 Marine Corps Marathon in Washington D.C.  I travelled alone and ran the races without any friends to join me on the journey.  While both were significant achievements in my running life, nothing could have prepared me for the adventure and sheer joy I had when I travelled to participate in the American Odyssey Relay Run Adventure on May 1 and 2.  Not only was it a great event, my team made it even more memorable.

I flew from Phoenix to Baltimore on April 30 along with my friend and teammate Darren Pitts.  We were joined by David Cheatham and Tony Elliott who would be serving as our videographer and photographers on this journey.  Once we got our bags, we headed over to the rental car area to pick up our van.  We were to meet three of our other teammates there (Vanessa White, Mario Pandolfi and Brian Glaser).  When we all got together, we took a few minutes to record some pre-race interviews before heading up to Gettysburg and our hotel near the starting line.  We grabbed lunch at Subway having not eaten much since leaving Phoenix.

Before I describe the pre-race activities and race itself, I want to tell you a little about this race.  The American Odyssey Relay (AOR) is a homegrown race that was founded and is lead by Bob Fleshner and his partner Eric Lerude.  Both are runners who have participated in these types of races and have truly created a course that is very runner friendly.  You can tell that they put a lot of thought into the course and created a route that local runners use every day.  Being a history buff, how could I pass up a chance to "run through history". 

 

When we got to the hotel, our fellow teammates had checked in and were already at the Appalachian Brewing Company having some drinks and bar food.  11 of our runners were now all checked in and we were waiting for Greg Moran to arrive.  We had a great time swapping stories and getting to know each other.  My co-captain, Leslie Collins, had convinced two of her girlfriends from high school to be part of the team.  The other 8 runners were friends of mine through my job or other races.  It became obvious within the first 20 minutes that this was going to be a fun bunch of runners.

Greg finally arrived and had a chance to meet everyone.  As the drinks continued to flow and we ate, Leslie and I gave a quick overview of what would be happening in the morning.  We explained what time we needed to be up to decorate the vans and to head to the starting line.  Then I unveiled my surprise for everyone.  I had sent out an ice-breaker questionnaire to the team.  One of the questions was "who is your celebrity doppelganger?"  I created a photo of each of their doppelgangers putting their name on it and their leg distances.  We would hang them on the side of the van to confuse the other teams.  Everyone got a huge laugh at the pictures.

At 8 pm, we headed over to the pre-race meeting where Race Director Bob (RDB) would give us any course change updates and some safety rules.  Our team name "Between a Walk & a Hard Pace" was one of the three finalists for best name.  So we all wanted to be there to see how we did.  RDB went through all of the information and a few safety rules.  I have to say that this was one of the best organized relays I have participated in.  When the vote came for best name, we ended up tying with "Drunken Dinner-party Decision".  The winners received AOR flip flops.  Pretty nice.

When the meeting was over, Leslie and I met the rest of the team in the back of the meeting room where we found Carrie with a glass of wine.  When we asked where she got it, she told us she brought it with her from the restaurant.  Why waste perfectly good wine? Too funny!  We all decided to head over to the Wyndham to get some sleep before our 7:00 a.m. wake up call. 

Jason's alarm went off in time for us to both grab a shower before heading to the lobby to meet the rest of the team.  Once we had all arrived in the lobby, I gave a few more pointers about how to support our fellow teammates on the road.  We also split up the food we had bought and then headed out to decorate the vans.  It didn't take long to get the vans decorated.  We then packed up our gear and headed over to the starting line for our 8:30 a.m. start time.

It was a little chilly at the starting line.  But we were pumped up and ready to go.  I was in Van 1 and would be Runner #4.  As we waited for the gun, we milled around chatting with the other teams.  The jokes between our team were flying and the laughter was infectious.  Little did I know that we would be laughing non-stop for the next 30 hours.  Jason lined up for the start and right at 8:30 a.m. headed out for his 6 mile first leg. A fter saying good-bye to Van 2, we headed out to grab some coffee before heading to Transition 1.

As we drove through downtown Gettysburg, we saw a bunch of "face in hole" stand ups on the side of the road.  We couldn't help ourselves.  We pulled the van over and took some silly pictures.  I knew then that this was going to be a fun group.  Vanessa pulled on the horses head mask one of the other teams had dropped on the side of the road.  We were goofing around so much that Erin almost missed meeting Jason for the hand off.

Let me give you an idea of the first 3 legs our runners did before I headed out on my first leg.  The race starts out with a run by Gettysburg College and through downtown Gettysburg.  The second leg runs right through the middle of the Gettysburg Battlefield.  We stopped at the Peach Orchard to cheer Erin on as she ran through the park past all of the Civil War era fencing and monuments.  The third leg was through a bucolic portion of Pennsylvania and past the Eisenhower National Historic site before ending at a covered bridge.

It was at the Sachs Covered Bridge that I took the handoff from Leslie.  The bridge is located off Pumping Station Road.  This bridge is thought to have been built by David Stoner in 1852.  It was used by both Union and Confederate Troops during the Civil War Battle of Gettysburg, July 1-3, 1863.  In fact he Confederates passed over this bridge in retreat after the battle.  I knew I had a very tough and long leg ahead of me.  It was a hilly 8.6 mile route.  As I ran over the bridge to the cheers of my teammates,  I was ready to run well.

The first 4 miles were really not too bad.  Once I crossed the 4 mile mark the serious hills started.  There were 3 different hills each a little longer and steeper than the last.  It reminded me of the Newton Hills in Boston.  I kept pushing myself up and over.  The last hill finally conquered me and I had to walk the last 0.2 of a mile before picking up again at the crest.  I looked down at my Garmin and saw I was passing the 7.6 mile mark.  I felt relieved to had only 1 mile to go.  But when I got to 8.6 miles, there was no transition.  The good news was that it was downhill.  I kept going and finally at the 8.8 mile mark saw the transition.  I pushed harder handing off to Mario finishing 8.9 miles at an 8:31 per mile pace.  I was tired but excited about my performance.

We jumped in the van to get to the next transition point.  The next two legs were hard as well.  In fact, Leg 6 is the hardest leg in the race.  It starts off flat and at mile 3 starts a non-stop ascent.  It gains 1,236 feet over 3 miles.  When Vanessa reached the end, we had completed our first legs in 5 hours and 37 minutes and as a team averaged 8:46 per mile.  Not bad.  We wished Van 2 luck on their first legs and headed out to find some pizza for lunch.

After lunch we headed to Smithburg High School to grab a catnap as we waited for Van 2 to finish.  We knew we had about 5 hours to wait.  It was a beautiful day.  The temperature was perfect.  It tried

to rain a couple of times but didn't.  We got a message from Greg that Van 2 was not at his transition area when he came in.  Apparently they got lost trying to get there.  Strange that a van with 3 trained real estate professionals couldn't read a map or directions.  They came in 13 minutes later losing all of the time we had banked for them.  We all got a good laugh out of it though.  Finally at 6:30 p.m. the call came that Runner #12 (Darren) was on the road.  We got packed back up and Jason started preparing to run.

Jason took off at 7:04 p.m. for his 4.8 mile second leg.  Jason, Erin and Leslie all did really well on their legs and started to recoup the time we had lost.  We had a goal to try and come in under 30 hours for the race.  I took the handoff at 8:58 p.m.  I wanted to kill this leg.  So I headed out fast.  I was able to keep it up the entire 4.2 miles.  It was cool and spitting rain as I ran.  It was an out and back leg which made it easy for me to hold my pace.  I handed off to Mario having completed my run at a sub-8 minute pace.

One of the cool things about this race is that both vans hang out in Boonsboro at the Odyssey Oasis Festival.  Legs 17 and 18 are run in a cloverleaf fashion such that each one starts and ends on the Boonsboro High School campus. This is the first relay race where all of my teammates were able to actually interact with each other for more than 5-10 minutes at major transition points.  There was some really good food (crab bisque), showers, music and massage at the Odyssey Oasis.  As you can imagine the laughs continued non-stop as we hung out together.

Vanessa wrapped up our final leg at 11:00 p.m. and Van 2 headed out.  We had completed our 2nd legs in 3 hours and 56 minutes and an average pace of 8:14 per mile.  We were pretty tired.  So we headed over to the Bavarian Inn in Shepardstown, WV to grab some shut eye before we had to run our final legs.  Van 2 had the chance to run through the Antietam Battlefield after midnight while we slept.  They said it was amazing.

At 2:00 a.m. the phone buzzed letting us know that Darren was on the road and that we would see them in 30 minutes.  We rubbed the sleep out of our eyes and got organized for our final legs.  Most of us would be running on the C & O Canal.  In the 19th and early 20th century the C&O Canal provided jobs and opportunities for people throughout the Potomac River Valley, from the tidal basin in Washington D.C. to the mountains of Western Maryland.  The river was a dividing line between the Union and the Confederacy during the Civil War. The canal was strategically important to both sides. Union forces protected the canal and used it for transportation purposes, moving troops, coal, and war supplies. Confederates tried to damage both the canal and boat traffic. It became the subject of many raids by famous confederate cavalrymen such as Jeb Stuart and John Mosby. Canal mules were taken for the war efforts of both the North and the South. Both sides used the towpath as a road when war came into the state of Maryland.

Again, Jason, Erin and Leslie all ran really well and I was ready to run my final 6.6 miles.  Leslie handed off to me at 5:19 a.m.  My goal was to run this leg in less than an hour.  It was going to be flat and on a trail.  So it was definitely doable.  It was a beautiful run as I started out in the dark and finished as the sun was just starting to rise.  I ran into a herd of deer along the trail and was serenaded by many birds along the way.   There were very few runners on the trail making it a very serene and peaceful run.  My IPod battery died half way allowing me to just hear the birds, my footfalls and my breathing.  I was in the zone.  I finally handed off to Mario having run 6.6 miles at a 9:01 per mile pace and came in under an hour. 

We wrapped up our final leg when Vanessa came in at 8:40 a.m. to hand off to Brian for Van 2's final 6 legs.  We had finished our final legs in 6 hours and 7 minutes averaging 8:48 per mile.  We decided to head straight to the finish line to wait for our teammates at the SW Waterfront in Washington, DC.  Before heading there, we stopped at Tammy's house to grab a shower and to clean the van.  Tammy was nice enough to let us clean up.  It was heaven.

We arrived at the finish line around 11:30 a.m.  We all grabbed something to eat there and had a beer or two as we waited for Van 2.  We laid under a tree to get some shade and to relax.  We chatted like we had all know each other for years.  We had all grown very close during this race.  We laughed and laughed as we talked about the challenges we faced.  What I could see on each of my friends faces was sheer joy and a true sense of accomplishment. 

We finally heard from Van 2 that they had dropped Darren and they were on their way to the finish line.  They showed up and there were hugs all around.  Everyone was sharing their experiences and more beer.  Finally Darren showed up at 2:41 and we all ran across the finish line together.  We got our medals and spent some time just hanging out together basking in our accomplishment.  The good news is that we finished with huge smiles on our faces.  The bad news was that we finished in 30 hours 6 minutes and 47 seconds.  No big deal!  We had the time of our lives out there.  Overall I ran 19.6 miles averaging 8:34 per mile.  Who knew that an old guy could do that well.  The team took 61st place out of 118 teams and had a 9:12 per mile pace over 197.5 miles. 

I could write another 1,000 words telling stories about the race and our team.  But, that would be too much.  I would highly recommend this relay to anyone who has run or wants to run an adventure relay.  It was a well organized race and the course was spectacular.  It was challenging but in a good way.  I knew that my team had truly gelled when at dinner they all were talking about how we can do this again and soon.  They are still texting and messaging today about which race we should sign up for next.  Now that makes me really happy.

This was my 8th Adventure Relay and by far the best experience of them all.  The race confirmed my long held belief that runners are just great people.  I can’t tell you how many times I have been out on a training run or at the starting line of a race where I have easily started chatting with a fellow runner or group of other runners.  This thing we have in common truly binds us all.  What I know is that running has given me friends for life.  What more could you ask for?

Apr. 6 – 6.20 miles (56:25, 9:06 pace)

Apr. 7 – 7.20 miles (1:05:26, 9:05 pace)

Apr. 9 – 7.20 miles (1:05:36, 9:07 pace)

Apr. 10 – 6.10 miles (56:03, 9:02 pace)

Apr. 11 – 9.10 miles (1:20:45, 8:52 pace)

Apr. 12 – 7.20 miles (1:06:06, 9:11 pace)

Apr. 13 – 6.10 miles (54:01, 8:51 pace)

Apr. 15 – 4.20 miles (35:17, 8:24 pace)

Apr. 16 – 4.20 miles (37:40, 8:58 pace)

Apr. 17 – 6.10 miles (53:42, 8:48 pace)

Apr. 18 – 10.10 miles (1:30:20, 8:57 pace)

Apr. 19 – 7.10 miles (1:06:05, 9:18 pace)

Apr. 20 – 6.10 miles (55:14, 9:03 pace)

Apr. 21 – 6.20 miles (57:03, 9:12 pace)

Apr. 23 – 6.20 miles (58:40, 9:28 pace)

Apr. 24 – 6.10 miles (54:51, 9:00 pace)

Apr. 25 – 10.10 miles (1:28:20, 8:45 pace)

Apr. 26 – 7.20 miles (1:07:33, 9:23 pace)

Apr. 27 – 5.10 miles (43:51, 8:36 pace)

Apr. 28 – 6.20 miles (57:04, 9:12 pace)

Apr. 29 – 4.10 miles (35:09, 8:34 pace)

May 1 – 8.90 miles (1:15:50, 8:31 pace) - American Odyssey Relay Leg

May 1 – 4.10 miles (32:41, 7:58 pace) - American Odyssey Relay Leg

May 2 – 6.60 miles (59:32, 9:01 pace) - American Odyssey Relay Leg

May 4 – 2.10 miles (18:19, 8:43 pace)

May 5 – 6.20 miles (57:00, 9:11 pace)

May 6 – 6.10 miles (58:40, 9:28 pace)

May 8 – 6.10 miles (52:26, 8:36 pace)

May 9 – 7.30 miles (1:03:58, 8:46 pace)

May 10 – 7.10 miles (1:05:10, 9:11 pace)

May 11 – 5.20 miles (45:07, 8:40 pace)

May 12 – 6.20 miles (56:15, 9:04 pace)

May 14 – 6.20 miles (58:38, 9:27 pace)

May 15 – 4.50 miles (45:00, 10:00 pace)

May 16 – 4.50 miles (45:00, 10:00 pace)

May 21 – 4.10 miles (35:26, 9:18 pace)

May 22 – 6.20 miles (58:38, 9:27 pace)

May 23 – 8.10 miles (1:10:26, 8:42 pace)

May 24 – 8.10 miles (1:14:50, 9:14 pace)

Total Miles:  282.4 miles

2015 Total Miles:  819.7 miles