Each Year is Better than the Last

Each week I set out to write something for this blog.  As I would read over what I had written, I just didn't like what I was putting down.  Nothing really seemed to hold any interest for me.  I figured if it didn't interest me, it certainly wouldn't interest any of my followers.  I guess I was just experiencing writers block.  Or perhaps I was just out of ideas.  Whatever it was I realized this week that it had been over a month since I had posted anything here. I felt like I was letting my followers down.   Then it hit me.  Just step back and think about what I had to be thankful for and I would finally be able to write something I could post and be proud of.  Here is what I wrote:

A while back I was looking through some quotes that I look at periodically to find inspiration and motivation to keep up my training.  I ran across this quote from Lawrence Welk, "Over and over I marvel at the blessings of my life: Each year has grown better than the last."  Obviously this quote is not meant for running.  It is a life lesson that should never be overlooked.  When I found it, I kept it to remind me that no matter what frustrations I may be feeling in my personal, running or work life there is so much to be thankful for each and every day.  I think that we all need a reminder periodically that we have so many more blessings in our lives and to ignore those temporary setbacks that occasionally arise.

I was lucky enough to find a perfect partner almost 35 years ago.  While it is hard for me to believe, I love my wife more and more each day.  I know she loves me too.  I feel so lucky to have found her.  Even though marriage can be hard and can take a lot of work, I just feel very blessed that I found the right person to work with in our relationship.  Of course there are ups and downs but in the end the day she entered my world changed me in such a positive way.  My life became beautiful.  I see the importance in every action that I take as it relates to our relationship. I have not always understood that each second is cherished.   But I strive to remember just that.  She is the strongest and most incredible person that I have ever met.  I always know that there is not any hurdle in life that we can't jump over together.  I hope that both of my children find a partner in life that is like her.

I am so fortunate to have a loving and supportive family.  Not everyone had the happy childhood that I enjoyed.  My family was always my rock.  This was especially true every time we moved over the years.  They were the one constant in my life.  They are always there for me in times of need.  I can't imagine a better bunch of people to be related to. Their loving guidance is never more than a phone call away and their doors are always open.  Most important of all they love me despite all of my shortcomings.  I would do anything for them and can't imagine how I could have ever made it through life without their being there to catch me when I fell.

I have always been lucky enough to be able to surround myself with wonderful and supportive friends.  I still have friends from my childhood who have been with me through thick and thin.  It is amazing how time melts when we are together.  They have provided me with continuous love and support regardless of how much time passes between our get togethers.  I have also had the pleasure of making new friends each year through work, community theater and shared running experiences.  All of these friends have made my life fuller because they too accept me for who I am and allow me to be as crazy as I need to be without passing judgment. 

I don't recall where I heard the quote "the greatest wealth is health" but I feel so fortunate to be in  excellent health.  Yes, I have my occasional aches and pains.  These are mostly caused by my training. But I am fortunate to have a healthy body and strong immune system.  I rarely get sick which allows me to be able to run and work out when I need to both in training and races.  I am determined to take care of myself and my body each and everyday through hard work and determination.  I feel most alive when I’m out there on the road running.  I have promised myself that I will never take my health for granted.  Aging is inevitable.  I choose to try and put it off as long as I can.

As l put these words to paper, I have realized that it is so important to reflect on all of the good I have in my life.  I choose then to try and be thankful most of the time.  As think about friends and family who take this positive view of life, I can see that they seem happier than others.  What they have is a thankful attitude.  I bet that if I were to ask them what they’re thankful for, they would easily be able to list off several things.  When I am around these types of people, I always feel energized, inspired and thankful to know them.  I hope that you too have people in your life that do this for you.  Most of all I hope that you have many blessings in your life and that each day, month and year grows better than the last.

Oct 9 – 4.50 miles (44:06, 9:48 pace) – Mile Repeats
Oct 10 – 3.10 miles (30:19, 9:46 pace)
Oct 11 – 4.10 miles (40:34, 9:54 pace)
Oct 17 – 2.40 miles (21:40, 9:00 pace)
Oct 18 – 5.10 miles (48:26, 9:21 pace)
Oct 21 – 7.10 miles (1:01:57, 8:44 pace)
Oct 22 – 8.30 miles (1:17:47, 9:22 pace)
Oct 23 – 5.10 miles (56:33, 11:06 pace) – Hill Repeats
Oct 24 – 6.20 miles (54:38, 8:49 pace) – Speed work
Oct 26 – 7.30 miles (1:05:39, 9:00 pace) – Tempo Run
Oct 27 – 4.50 miles (38:55, 8:39pace)
Oct 28 – 8.10 miles (1:11:58, 8:53 pace)
Oct 29 – 7.30 miles (1:08:27, 9:23 pace)
Oct 30 – 5.10 miles (56:20, 11:03 pace) – Hill Repeats
Oct 31 – 6.20 miles (54:42, 8:42 pace) – Speed work
Nov 2 – 9.40 miles (1:24:07, 8:57 pace) – Tempo Run
Nov 3 – 5.20 miles (47:23, 9:07 pace)
Nov 4 – 7.10 miles (1:05:40, 9:15 pace)
Nov 5 – 8.30 miles (1:17:29, 9:20 pace)
Nov 6 – 4.60 miles (50:54, 11:04 pace) – Hill Repeats
Nov 7 – 8.10 miles (1:11:53, 8:52 pace) – Mile Repeats
Nov 9 – 8.20 miles (1:13:11, 8:55 pace)
Nov 10 – 5.10 miles (47:40, 9:21 pace)
Nov 11 – 9.10 miles (1:23:01, 9:07 pace)
Nov 12 – 8.50 miles (1:19:43, 923 pace)
Nov 13 – 4.10 miles (36:33, 8:55 pace)
Nov 14 – 3.20 miles (26:11, 8:11 pace) – Speed work
Nov 16 – 5.10 miles (43:07, 8:27 pace)
Nov 17 – 5.40 miles (49:27, 9:10 pace)
Nov 18 – 8.50 miles (1:19:33, 9:22 pace)
Nov 19 – 8.50 miles (1:19:12, 9:19 pace)
Nov 20 – 5.10 miles (58:22, 11:27 pace) – Hill Repeats
Nov 21 – 8.30 miles (1:15:23, 9:05 pace) – Mile Repeats

Total Miles:  206.2 miles
2017 Total Miles:  1,654.4 miles

Ragnar Michigan 2017 Race Report

Last Thursday I made my way to Grand Rapids to run with my team Password Penguin in the 2017 Ragnar Michigan.  It was good to meet up with some of my old friends who have run several of these races with me and the new runners joining us on this adventure.  The weather was perfect when we arrived and after getting the vans, we headed into downtown Grand Rapids to our hotel.  We had planned to explore the city and then have a nice dinner before getting to bed for some rest.

Some of us wanted to walk over and see the Gerald Ford Presidential Library.  When we left the lobby of the hotel and walked towards the library, we noticed a lot of art throughout the downtown area.  Little did we know we had arrived at the beginning of the ArtPrize event.  We learned that ArtPrize lasts for 19 days each fall.  There is art work all over three square miles of downtown Grand Rapids and it’s all free and open to the public.  We got to see some pretty amazing and unique art.

We did make it to the Ford Presidential Library which normally would be closed that late in the day.  But it was open because they were displaying some of the artwork from the ArtPrize event.  We spent about an hour walking through the museum and then headed back to meet the rest of the team for dinner.  We looked at the art along the way.  It was a unexpected pleasant surprise and a nice way to start our adventure in Western Michigan.

After dinner, we all got to our rooms to get some sleep as we knew there would not be much sleep once the race started.  We agreed to be up and out at 7:00 a.m. the next morning.  We had about a 50 minute drive from downtown Grand Rapids to the starting line at Pere Marquette Park.  I got to my room and set my alarm for 6:00 a.m. so I would have plenty of time to get up and ready.

My alarm did not go off.  I woke up with about 20 minutes to get ready to meet the team.  I rushed to get ready.  I made it down right at 7:00 a.m.  The rest of the team was already downstairs and one of the vans had been pulled in front of the hotel.  I got our van and pulled it around to the front of the hotel.  We loaded all of our gear into the van and then headed out to Muskegon.  I was feeling a little stressed but excited about the race.

We got to Pere Marquette Park a few minutes after 8:00 a.m.  Since we were Van 1, we had to check in and go through the safety briefing.  Once we had done all of that we finally had some time to take in the sites.  The starting line is right next to a vast stretch of sandy beach right on Lake Michigan.  The temperature was perfect although a little windy.  Lake Michigan was an amazing site.  One of my teammates even remarked that it was hard not to believe it was the ocean.  We got together for a team photo and then it was time for our first runner to get head to the starting line.

Our wave of the race started right on time at 9:00 a.m.  After cheering on Carrie as she headed out for her 3.5 mile first leg, we loaded up into the van and headed to the exchange.  I would be the next runner.  I wanted to have some time to stretch and warm up before Carrie came into the exchange.   The exchange was at the McGraft Memorial Congregational Church.  Carrie was supposed to be there by 9:30.  She came in right on time and handed off to me at 9:31 a.m.

I took the handoff and headed across Lakeshore Drive to get onto the Lakeshore Trail.  It was 63

degrees with scattered clouds and windy.  I felt like it was the perfect weather for me to have a strong run.  I had to cover 8.1 miles.  When I turned onto the trail, I had a beautiful view of Muskegon Lake.  The entire run provided me some very enjoyable views of Muskegon Lake and Lake Michigan along with several other rivers, creeks, sand dunes, and a lot of other natural and manmade things.  I found a very comfortable pace and locked in.  My goal was to finish in under 72 minutes.

The last mile was through a very nice neighborhood in Muskegon.  I was feeling really strong.  The exchange was at the Laketon Bethel Reformed Church.  When I made my final turn to head to the church I knew I was going to beat my goal time.  Just as I reached the crosswalk to get to the church the light turned red and I had to wait to cross.  I handed off to Randy and he took off for his first leg.  I had covered the 8.1 miles in 1:09:12 and very good 8:34 per mile pace.  My hard training had paid off and the weather was perfect.  I loved the course and the challenge of a long run for my first leg.
 

When Brook finished her first leg, we headed into Whitehall, MI to grab dinner.  We got to see the World's Largest Weathervane which was built by Whitehall employees in their factory in Montague. It is a fully functioning weathervane 48 feet tall with an arrow 26 feet long.  Pretty cool!  I was really hungry because I didn't have any time to eat anything before we had headed over Muskegon.  We went to Pub 111.  Pub 111 is a cool little local bar & grill. Some of us (not me) had a beer to celebrate finishing our first leg.  The food was really good and it was a great atmosphere.  After eating, we headed over to the next big exchange in Mears, MI.

The exchange was actually at a little local ice cream joint.  There was really nowhere to lay down and get in a catnap.  I decided to lay down in the back of the van to try and get some rest before Van 2 would arrive at the exchange.  I did get a little bit of shut eye before we heard from Van 2 that they were on their way.  I got out of the van to welcome them in and to see Carrie off on her 2nd leg.  She only had to run 5.9 miles which meant I wouldn't have a lot of time to get ready for my next leg.

Carrie took off and we jumped back in the van to head over to my exchange at the First Baptist Church in Hart, MI.  Carrie arrived and I headed out at 6:56 p.m.  It was 57 degrees which was perfect for a long run.  I was feeling a little stiff for the first couple of miles.  I finally found a good pace I felt I could hold for the entire 7.9 miles.  It was a really beautiful route and I was running as the sun was setting making it even more unique.  The route took me through the Pentwater Game Reserve at dusk.  I was really loving the scenery as I ran.

With about 3 miles to go, I turned onto US 31 Business which runs along Pentwater Lake.  The sun was in the final minutes of setting and it was so peaceful.  I ran past the docks on the lake in downtown Pentwater.  I dug deep and pushed myself to finish strong.  The exchange was at Mears State Park right on the shore of Lake Michigan.  I handed off to Randy and then took a few minutes to appreciate the beauty of nightfall on Lake Michigan.  I had covered the 7.9 miles in 1:09:15 almost the same as my first run.  It was an 8:50 per mile pace which still beat my goal time.

The good news was that when Brook finished her 2nd leg, we would have a lot of time before having to get up and run our final legs.  The overnight run for Van 2 was going to cover over 40 miles.  This would be the first time we would have a chance to get in 4-5 hours of sleep.  So we headed over to the next major exchange at the Manistee County Fairgrounds.

When we got there we were disappointed.  We thought the fairgrounds might have a lot of  grassy areas where we could stretch out and sleep.  I had brought my sleeping bag in hopes of doing just that.  The area was basically a dirt race track and due to the rain they had had that day it was pretty muddy.  We all ended up sleeping in the van.  I was able to get more sleep than usual before we got the word that Van 2 was on their way.

When we got out of the van we were surprised at how cold it had become since we arrived.  It was 34 degrees.  Carrie headed out in the dark.  We got into the van and headed off to my final exchange area in Pierpoint, MI.  The exchange was at a local farm which was really unique.  As I waited for Carrie to arrive we watched the sun start to rise.  It was still dark when I took the handoff at 6:51 a.m. and headed out for my final leg.  I felt fortunate to have brought my cold weather gear I used when I was running in Boston during the winter because it was really cold for this Arizonan.

Maybe because of the cold or the excitement of being on my last leg, I took off at a sub-8:30 per mile pace.  There was one hill that slowed me down a bit.  But the sun was just coming up over the farms on each side of the road.  It was absolutely beautiful.  When I reached the downhill that would take me to the final turn to head over to Arcadia Sunset Station, I really pushed the pace.  I handed off to Randy and then basked in the knowledge that I was done.  I had covered the 5.1 miles in 43:56 which was an 8:33 per mile pace.  I had rocked that last leg.   It is now my favorite 3rd relay leg beating out my last leg in the Bourbon Chase.

As I took a few minutes to look at the gorgeous view of Lake Michigan, I reflected on how well I had done in this race.  I had trained hard and it paid off.   I ran 21.1 miles over 3 legs in 3:02:23 and at an 8:38 per mile pace.  I had run one of my best relays ever.  But the race wasn't over for my team.  So we headed to the van and we covered our last legs at a good pace for each of our runners.  We handed off to Van 2 around 11:00 a.m. and headed to Traverse City to check into our hotel and clean up before grabbing breakfast.

After breakfast, we hung out in downtown Traverse City as we waited for Van 2 to finish.  What a cool downtown area.  We spent a lot of time on Front Street looking at the brick sidewalks and 19th-century Victorian storefronts.  There were pear trees all around us.  The trees had not started to change color.  But it was still a beautiful fall day.  After a couple of hours, we walked over to the finish line area at the park on the West Arm of Traverse Bay.  It was sunny and we stretched out on the grass and waited for Gordon to come in to the finish line.

Van 2 arrived and we waited for Gordon to come in.  He came in feeling strong and smiling.  We joined up with him an ran across the finish line together.  We had completed 195.4 miles in 31:07:15.7 which was 9:33 per mile pace.  We had finished 111th place overall out of  238 teams.  We were in the Mixed Division and had finished 30th out of 50 teams.  The power of the penguin had helped us finish in a very respectable time.

Now that I have had a few days to reflect on the race, I am so glad that we chose this particular Ragnar.  It was well organized.  The course and legs ran through beautiful scenery at every turn.  Everyone on the team felt that it was one of their top 3 races and would highly recommend it to other runners.  Personally I had one of my best relay races out of the 13 I have run so far.  I am not sure what the next race our team will choose to run but I will always remember this one as one of the most enjoyable races I have ever run.

Sept 25 – 3.20 miles (35:02, 10:57 pace) - Hill Repeats
Sept 26 – 3.10 miles (26:21, 8:30 pace)
Sept 27 – 3.10 miles (26:42, 8:37 pace)
Sept 29 – 8.10 miles (1:09:12, 8:34 pace) - Ragnar Michigan Leg 1
Sept 29 – 7.90 miles (1:09:15, 8:50 pace) - Ragnar Michigan Leg 2
Sept 30 – 5.10 miles (43:56, 8:33 pace) - Ragnar Michigan Leg 3
Oct 2 – 4.10 miles (42:23, 10:20 pace) - Ragnar 7 Summit Challenge 1
Oct 3 – 3.60 miles (35:34, 9:52 pace) - Ragnar 7 Summit Challenge 2
Oct 4 – 4.10 miles (42:47, 10:26 pace) - Ragnar 7 Summit Challenge 3
Oct 5 – 4.30 miles (45:30, 10:35 pace) - Ragnar 7 Summit Challenge 4
Oct 6 – 4.10 miles (42:58, 10:29 pace) - Ragnar 7 Summit Challenge 5
Oct 7 – 8.50 miles (1:25:05, 10:01 pace) - Ragnar 7 Summit Challenge 6
Oct 8 – 5.10 miles (56:12, 11:01 pace) - - Ragnar 7 Summit Challenge 7

Total Miles:  64.3 miles
2017 Total Miles:  1,448.2 miles

On to the Reebok Ragnar Michigan Relay - Sept. 29 - 30

It is time for my next great running adventure.  I will be flying to Grand Rapids, MI on Thursday with a couple of my Ragnar teammates to meet the rest of the team.  We are headed up to the Wolverine State to participate in the Reebok Ragnar Michigan relay race.  The team will start the 200-ish mile relay on Friday morning in Muskegon where we will run past historic ships and lighthouses. The course will take us past apple orchards, cherry blossoms and rolling hills where the trees will be turning red, yellow and gold.  We run continuously until we reach the finish line in Traverse City.

I have been to Michigan numerous times over the years.  But never to the western part of the state.  Western Michigan is roughly the westernmost third of the "palm" of the Lower Peninsula of Michigan.  The exciting part is that this section of the state includes most of the Lake Michigan shoreline.  According to the reviews of this race, we will be running along the lake and getting some beautiful sunsets and sunrises during the race.  It will be a big change from the "fall colors" here in Scottsdale.  I am looking forward to the crisp fall air and the fall colors.

I have been given Runner #2 for this race.  I will be covering the most mileage of all the runners on my team.  I start out in Muskegon and run a total of 8.1 miles.  The route is along the Muskegon Lakeshore Trail.  Muskegon's Lakeshore Trail is said to provide scenic views of Lake Michigan and Muskegon Lake, while also passing among beautiful sand dunes, lively parks and the city of Muskegon itself.  The trail follows part of the old corridor of a railroad that once served the former Sappi paper mill.  It sounds like a really nice way to start my race.

My second leg starts in Hart and finishes in Pentwater, MI.  The route will cover 7.9 miles.  The finish is located in the village where there is supposed to be numerous boutique shops, art galleries, outdoor restaurants, and a mast filled marina.  It is said that it will remind me of a New England coastal village. The actual exchange is in Mears State Park right on the edge of Lake Michigan.  It should be a really nice run as most of it will be along Pentwater Lake.  I am hopeful there will be some light so I can see the sights.

My final leg starts near Pierpoint and runs straight north crossing over Arcadia Lake.  The leg is 5.1 miles and finishes at Arcadia Lookout.  I will be running this leg in the very early morning hours.  This will allow me to watch the sunrise as I run along the route.  I am looking forward to a very peaceful and beautiful morning run.  I believe it will be like my favorite 3rd relay leg from the Bourbon Chase.  I hope this route will top that one.

The weather is a little dicey right now.  They are predicting rain on both days.  It is a low chance at this point but rain is in the forecast.  I am not worried as I ran in all sorts of weather when I lived in New England.  The good news is that the temperatures will be perfect for the race being in the mid-60s.  Overnight will only be in the mid-40s.  This should allow me to have a quick pace.  My goal is to average right around 9 minutes per mile for the entire 21.1 miles.  I want to have a good race as this will be my last big race this year.

What I do know is that I will have a fantastic time in Van 1 with 5 of my best friends, cheering for each other and running through gorgeous scenery in Michigan.  I know there will be a lot of laughter, lack of sleep, a few drinks and even some running in between.  I think this will be one of the best relays I will have had the chance to participate in out of the 13 I have run.  I'll post a race report when I get back.  On to Michigan!

Sept 4 – 5.20 miles (58:14, 11:12 pace) - Hill Repeats
Sept 5 – 7.60 miles (1:07:35, 8:54 pace) - Mile Repeats
Sept 7 – 8.20 miles (1:13:26, 8:57 pace) - Tempo Run
Sept 8 – 5.10 miles (46:10, 9:04 pace)
Sept 9 – 9.20 miles (1:36:34, 10:29 pace) - Trail Run
Sept 10 – 8.20 miles (1:16:02, 9:16 pace)
Sept 11 – 5.50 miles (1:05:53, 11:59 pace) - Hill Repeats
Sept 12 – 5.20 miles (44:49, 8:37 pace) - Speed Work
Sept 14 – 5.10 miles (48:06, 9:26 pace)
Sept 15 – 8.20 miles (1:13:15, 8:56 pace) - Tempo Run
Sept 16 – 8.30 miles (1:41:18, 12:20 pace) - Trail Run
Sept 17 – 8.30 miles (1:19:02, 9:31 pace)
Sept 18 – 3.10 miles (33:57, 10:57 pace) - Hill Repeats
Sept 19 – 3.10 miles (26:07, 8:26 pace) - Speed Work
Sept 21 – 8.20 miles (1:17:27, 9:26 pace) - Tempo Run
Sept 22 – 5.10 miles (46:10, 9:03 pace)
Sept 23 – 8.10 miles (1:12:29, 8:57 pace)
Sept 24 – 7.30 miles (1:07:08, 9:12 pace)

Total Miles:  119.0 miles
2017 Total Miles:  1,383.9 miles

Non-violence is the Right Way - Give Peace a Chance

On September 1st, I turned 56.  As a child of the 60's and 70's  I feel that I need to comment on what is happening in our country.  When I look back on my childhood it feels like it was a slower time.  Things seemed so much simpler.  When I played with my siblings or neighborhood kids we played outside.  The only screen we were addicted to was the T.V. screen.  But most of us preferred playing outside and we disappeared for hours without telling our Moms where we were headed.  The only rule was that we had to be home by dinner time.  I thought that after the turbulent era of my childhood, we were finally living in a country that accepted all people regardless of race, creed, religion or sexual orientation.  Unfortunately recent events made me realize I was totally wrong.  Tolerance is under siege.

I used to think of myself as a Hippie despite the fact that I was a pre-teen in the years 1968-1972.  When I reflect on how we protested back in my youth, I remember protests being more peaceful (with some exceptions) and not filled with vitriol and violence.   We were demanding an end to the unfair treatment of black citizens; an end to the war in Vietnam; and to equal rights for women and gay people.  We marched in unison carrying signs that simply said things such as, “Make Love, Not War” or “U.S. Troops Get Out Of Vietnam” or just hand drawn peace signs.  The protestors would sing songs, chant or just play music to promote peace and tolerance for everyone in the world.  Unfortunately the world we live in today is not promoting peace or love.  Instead global and now national politics are growing more violent every day.  The worst part of it is that our President is doing nothing to change the tone of the protests and seek reign in the hostility.  Instead he promotes it.

Ghandi and King both believed that the way to change the world was through non-violent resistance.  Gene Sharp, a leading researcher in the field, writes: “Nonviolent action refers to those methods of protest, resistance, and intervention without physical violence in which the members of the nonviolent group do, or refuse to do, certain things. They may commit acts of omission – refuse to perform acts which they usually perform, are expected by custom to perform, or are required by law or regulation to perform; or acts of commission – perform acts which they usually do not perform, are not expected by custom to perform, or are forbidden by law or regulation from performing; or a combination of both.”  It is my firm belief that violence is never the answer to any confrontation between competing ideals.

What we are seeing in the country now and promoted by Trump is violence, racism, sexism, homophobia, transphobia, antisemitism and Islamophobia.  The pro-Trump demonstrators come armed and prepared for violence.  Unfortunately the counter-protesters meet their aggressive stances with equal violence.  This leads to escalation and ultimately people being injured and killed.  Now the police are having to try and come between the two sides and they too can cause an escalation of violence.  But the real issue is that both sides are being intolerant to the extreme creating an environment of violence against those they think are wrong.

I would posit that the correct action is to not to scream at, physically attack or otherwise harm other people who hold beliefs you disagree with.  Instead, I think the better way to discover the truth is through debate, reflection, and investigation.  What we are seeing today is that when people disagree on something, they take it as a personal affront and believing the other person is saying something unkind and insensitive about them.  No one likes to feel that they are being personally attacked for something that they hold true.  What we all need to do is to find ways to debate competing ideas and visions openly and respectfully and avoid violence.

I vehemently disagree with the alt-right and their tenets of intolerance.  They are clearly adherents to white identity politics.  What I dislike about them is their ability to mix some kernels of truth within a greater set of lies making it seem that they are being reasonable.  The actions and comments of Trump after Charlottesville has us arguing about whether or not Nazis are bad.  Really?!?  Some even believe that Trumps comments after the event meant that their actions were acceptable.  I fear that there will be more and widespread violence at the alt-right rallies planned in coming weeks across the US.  How we who oppose their beliefs react will determine if violence or non-violence is the best way.

I choose to oppose those who spew bigotry and hate with non-violence.  I cannot condone any violence against another human being no matter how terrible their ideals and beliefs.  Simply put violence will only instigate the alt-right to be more violent.  The era I grew up in saw major change through non-violent protests.  King, Ghandi, Chavez and later Mandela brought about change through the practice of peaceful civil disobedience.  We who oppose the alt-right need to realize that if we take a swing at them then we are sinking to their level and are no less violent.  This then gives them the right and justification to fight back.  As Tevye said in Fiddler on the Roof when told that the Good Book says an eye for an eye, and a tooth for a tooth, "Very good. That way the whole world will be blind and toothless."

I am begging you to protest through nonviolent actions.  Violence is never the right answer except in those rare cases like World War II when the Allied Powers had to use violent means to defeat the Nazi and fascist regimes of the Axis.  The alt right is a far cry from the Axis.  It is the tradition here in the United States that political change should be peaceful.  Those on the losing end or in opposition must be allowed to retain their dignity and not be hindered in espousing their beliefs.  That is the way our democracy must operate.

As John Lennon said, “If you want peace, you won’t get it with violence.”  I wish you peace my friends.

July 24 – 5.20 miles (57:11, 11:00 pace) - Hill Repeats
July 25 – 6.30 miles (55:33, 8:49 pace) - Speed Work
July 27 – 8.30 miles (1:13:11, 8:49 pace) - Tempo Run
July 28 – 4.10 miles (36:25, 8:53 pace)
July 29– 10.10 miles (1:43:12, 10:13 pace)
July 30 – 8.30 miles (1:16:53, 9:16 pace)
July 31 – 5.20 miles (1:00:05, 11:33 pace) - Hill Repeats
Aug 1 – 6.30 miles (55:30, 8:49 pace) - Speed Work
Aug 3 – 8.30 miles (1:13:15, 8:50 pace) - Tempo Run
Aug 4 – 5.10 miles (46:27, 9:07 pace)
Aug 5 – 10.10 miles (1:39:29, 9:51 pace)
Aug 6 – 8.50 miles (1:18:54, 9:17 pace)
Aug 7 – 5.20 miles (58:56, 11:20 pace) - Hill Repeats
Aug 8 – 6.30 miles (54:39, 8:40 pace) - Speed Work
Aug 10 – 5.10 miles (47:20, 9:16 pace)
Aug 11 – 5.10 miles (46:51, 9:11 pace)
Aug 12 – 8.20 miles (1:47:14, 13:05 pace) - Trail Run
Aug 13 – 8.30 miles (1:17:36, 9:21 pace)
Aug 14 – 5.10 miles (1:17:58, 11:33 pace) - Hill Repeats
Aug 15 – 3.10 miles (24:27, 8:00 pace) - Speed Work
Aug 19 – 8.10 miles (1:16:50, 9:29 pace)
Aug 20 – 7.50 miles (1:07:54, 9:03 pace)
Aug 21 – 6.50 miles (57:39, 8:52 pace)
Aug 22 – 6.50 miles (58:44, 9:02 pace)
Aug 24 – 6.20 miles (52:38, 8:29 pace)
Aug 25 – 4.10 miles (35:49, 8:44 pace)
Aug 26 – 10.10 miles (1:31:21, 9:03 pace)
Aug 27 – 8.30 miles (1:17:46, 9:22 pace)
Aug 28 – 5.20 miles (56:45, 10:55 pace) - Hill Repeats
Aug 29 – 7.60 miles (1:07:35, 8:54 pace) - Mile Repeats
Aug 31 – 8.20 miles (1:13:15, 8:56 pace) - Tempo Run
Sept 1 – 5.10 miles (47:19, 9:17 pace)
Sept 2 – 9.20 miles (1:29:20, 9:43 pace)
Sept 3 – 8.30 miles (1:17:35, 9:21 pace)

Total Miles:  233.1 miles
2017 Total Miles:  1,264.9 miles

The 10K

Back in 1989, I was a novice runner.  I had run several 5K races and was starting to really enjoy running.  After one of the races, I found a flyer on my windshield for a 10K race that would run partly through the Miami Zoo.  I think it was called the Miami Zoo Run.  While I hadn't run any further than 3.1 miles at the time, the race sounded like fun.  So on a whim, I signed up for the race.  Shortly after mailing my registration in (yes, I am that old), I started to think about what running 6.2 miles might be like.  Since this was pre-internet days, I created a very novice running schedule to help me build up to running 6 miles.

Fast forward 28 years and I have now run more 10Ks than I can count.  What is interesting is that back in the 90s 10Ks were run almost as often as the 5K.  Today it seems almost hard to find a 10K race.  What a shame or maybe I need to look harder.  I have always enjoyed the 10K distance.  I have always found that the 10K will challenge you while giving your body a break from the seemingly all consuming pursuit of those more difficult training routines to get ready for a half or full marathon.  Sometimes during my marathon training have run a 10K to check in on my comfortable race pace.

When I am talking with friends who have just started running and completed a few 5K races, I tell them that they should try running a 10K because I believe it is the perfect next step in anyone's racing career.  It seems that all runners think about running a half or full marathon because it seems so epically challenging.   It is.  But for a novice runner, the 10K is the perfect distance to teach good training techniques and how to race longer distances.  It is a good stepping stone distance if you are contemplating running a half or full marathon.

As I am sure you know, the 10K is simply twice as long as a 5K.  It covers 6.2 miles.  The good news is that if you have already been using a training regimen for a 5K your new training routine is simply a gradual build up of your weekly long run.   Most people follow the 10% rule.  The 10% Rule simply is to not increase your weekly mileage by more than 10%.   When I decided to step up and try the 10K the first time, I just added half a mile per week to my long run until I reached 6 miles.  Once I knew that I could complete 6 miles comfortably, I felt prepared to run the race.

Like the 5K, you can run a 10K race every few weeks without much toll on your body.  One of the benefits of being able to race more often is that it allows you to train your body and brain on racing strategy.  The 10K involves a bit more strategy than a 5k.  So you have to race in a more controlled manner so that you can finish strong and not crash and burn before you reach the finish line.  To successfully race the 10K you have to have a plan which will force you to stay focused for the entire race.

I must admit here that I have not run a 10K race in several years.  I have run the distance as part of the many adventure relays I have participated in recently.  But as I sat down to write this, I started to think about finding a 10K race to run in this year.  I know that the 10K is a challenging distance but not as challenging as a half or full marathon.  Plus it allows me to have a great race experience without "hitting the wall" or  running out of gas.  And best of all, it will motivate me and help me avoid the burn out I have been feeling by all the long runs and heavy mileage in my training.  Maybe I will see you out there once I choose my race.

July 3 – 5.20 miles (55:38, 10:42 pace) - Hill Repeats
July 4 – 7.60 miles (1:07:48, 8:55 pace) - Mile Repeats
July 6 – 8.20 miles (1:13:15, 8:56 pace) - Tempo Run
July 7 – 5.10 miles (47:02, 9:13 pace)
July 8 – 7.50 miles (1:10:33, 9:24 pace)
July 13 – 5.10 miles (47:21, 9:17 pace)
July 14 – 4.20 miles (39:03, 9:18 pace)
July 15 – 10.10 miles (1:39:08, 9:49 pace)
July 16 – 8.30 miles (1:17:58, 9:23 pace)
July 17 – 4.20 miles (38:31, 9:10 pace) - Hill Repeats
July 18 – 3.10 miles (25:07, 8:06 pace) - Speed Work
July 20 – 4.20 miles (35:36, 8:28 pace) - Tempo Run
July 21 – 5.10 miles (46:21, 9:07 pace)
July 22 – 10.10 miles (1:36:41, 9:34 pace)
July 23 – 9.50 miles (1:09:25, 11:31 pace)

Total Miles:  97.5 miles
2017 Total Miles:  1,031.8 miles

A Runner's Dilemma

Sometimes I really feel like I am losing it.  I have so much going on in my life that I am finding it hard to keep it all straight.  The worst part of it is that I have scheduled races and then later agree to do something else with friends or family.  When I realize the conflict I feel terribly embarrassed that I didn't keep my calendar straight. This is especially problematic when it comes to the Jewish Holidays because they are based on the lunar calendar.  And I should know to check the Jewish calendar before scheduling anything because the holidays move around on the secular calendar.

For the second time in my life, I have agreed to do something without double checking all of the calendars.  I will be running the Ragnar Michigan Relay this September on Yom Kippur.  Doh!  The last time I did something stupid like this was when I with two of my friends put our names in Mount Whitney trail-permit lottery.  We were lucky enough to have our names picked.  The unfortunate thing was that the 2 days we were allowed to hike to the summit fell on Kol Nidre and Yom Kippur.  What unfortunate luck.

I couldn't decided what to do.  I really wanted to hike to the top of Mt. Whitney (a bucket list item) but I had never missed being in temple on Yom Kippur which is probably the most important holiday of the Jewish year.  If I did go on the hike, I wondered if I should I fast which is a traditional Yom Kippur observance.  I kept going back and forth for about a week.  Then I decided I should just go and speak with my Rabbi and see what he would say.  Maybe he would make the decision for me.

I went to the temple and met with my Rabbi and explained the predicament I was in.  I figured that I would get a lecture about the importance of the holiday and that I should be in temple on the holiest  day of the year asking for forgiveness from G-d.   Instead I had an extremely open and honest discussion around the meaning of the holiday and how hiking to the top the highest summit in the contiguous United States could actually bring me closer to Him. As the Rabbi said, "You'll be at 14,505 ft which is that much closer to Heaven." I never imagined that I would basically be given permission to go by my Rabbi.

As I look back on that conversation, I realized that what the Rabbi was telling me is that G-d does not require me to connect with Him only in the temple.  Sure we Jews have ensconced ourselves in our traditions including attending services to protect us from contemplating Torah's true contemporary relevance.  My wife and I enjoy going to services at our temple.  But the truth is that we don't have to affiliate with a temple in order to live Jewish lives.  G-d is all in things and ever present.  So my hike on Yom Kippur actually placed me squarely into His creation.  During those two days, I meditated and read from the High Holiday Siddur finding G-d through my observation of nature.  As King David said in Psalms 8:4, God is can be found in nature: "When I see Your heavens, the work of Your fingers, I am inspired to realize my insignificance in relationship to God, Who is overwhelming."

Here I was again faced with a dilemma - run with my relay team or stay home and go to temple.  In the end there was really no choice.  I was going to run.  You see running is very spiritual for me.  It is my time to feel alive and connected to the world around me.  Connection with my physical senses allows me to learn more about myself and just what gifts G-d has given me.  As a runner, I am more affected by what I see, hear, touch, smell, and taste than by what I have learned these past 55 years.  Therefore G-d becomes more real and intense for me through my running. If you had asked me back when I came to Judaism if I believed in G-d, I would have said I don't know.  But today, I would say yes without a doubt.

I know that I will still spiritually connect with G-d on Yom Kippur this year.  As I run each of the legs of the relay, I will be thinking about the list of final judgment questions that we Jews contemplate on the Day of Atonement.  I will review the transgressions I committed this year (including skipping Yom Kippur services) and find ways to change myself to do a better job of living my life with  purpose, goodness, and worth and hopefully achieve a sense of peace within myself.  And that is what the High Holidays are really about.  I have learned that Judaism is not simply a shopping list of do’s and don’ts.   I choose to live my Jewish life as a way to constantly improve my character to ultimately attain the inner peace of becoming my best and truest self.

 June 19 – 5.50 miles (56:50, 10:20 pace) - Hill Repeats
June 20 – 6.30 miles (55:37, 8:50 pace) - Speed Work
June 22 – 8.40 miles (1:14:29, 8:52 pace) - Tempo Run
June 23 – 5.20 miles (45:53, 8:50 pace)
June 24 – 7.50 miles (1:10:10, 9:21 pace)
June 26 – 7.20 miles (1:03:49, 8:52 pace) - Mile Repeats
June 29 – 4.10 miles (40:32, 9:53 pace)
June 30 – 5.20 miles (46:50, 9:01 pace)
July 1 – 8.20 miles (1:16:39, 9:21 pace)
July 2 – 8.20 miles (01:17:25, 9:26 pace)

Total Miles:  65.8 miles
2017 Total Miles:  934.3 miles

Father's Day Thoughts

For those few people who follow my musings here, I have to apologize for not writing since mid-May.  It isn't that I haven't had anything on my mind about life and running.  I simply have been extremely busy.  Besides my every day job, work travel and family obligations, I have been performing in a local community theater production of "My Man Godfrey".  It hasn't kept me from my running routine.  But it has kept me away from the keyboard.

I am posting this on Father's Day.  I am a father of two beautiful children who constantly amaze me with their sense of justice and love for their fellow man.  They approach life without prejudice.  They care about the environment and how they can help preserve it for future generations.  They both had the courage to chase their dreams and as adults are living out their dreams.  I couldn't be prouder.

As I reflect on how they turned out, it dawned on me that it was due in large part to the way my wife and I raised them.  We chose to raise them in the same way we were brought up way back in the dark ages of the 60s and 70s.  The most important thing we learned from our parents was that children desire from their parents an even hand, balance, accountability, and discipline all wrapped up in unconditional love.   A parent who is consistent and clearly defines the boundaries will have children who take responsibility for themselves and their life.  Without these two things, it is very hard to grow up.

We also raised our children to leave our nest.  I see so many families that struggle with allowing their children to fly on their own.  The trend has been "helicopter parenting".  As a parent, I want my children to never have to feel hurt or fear.  But they will never be able to be fully functioning members of our society if they don't experience some setbacks along the way to teach them that they can persevere.  I know that by giving them the freedom to explore their world that they were well equipped to leave home and to establish their own lives.  As I see them in their lives now, I know we did the right thing.

Finally, both my wife and I taught our children to love life in all its forms.  We had our ups and downs.  But through it all, we laughed and loved a lot.  They say that the best predictor of happiness is simply being satisfied with what you have and where you are in life.  It doesn't mean you can't strive to be more successful, have more money, or even more things.  But we wanted our children to know that material things will not bring you happiness.  Instead happiness and fulfillment come from love, hope, peace, and relationships.

I wish all of the fathers out there a great day filled with love and laughter.  Happy Father's Day.

May 15 – 5.20 miles (45:48, 8:49 pace)
May 16 – 6.20 miles (54:53, 8:51 pace) - Speed Work
May 18 – 7.20 miles (1:04:54, 9:10 pace) - Tempo Run
May 20 – 6.20 miles (54:27, 8:47 pace)
May 25 – 7.20 miles (1:04:47, 9:10 pace) - Tempo Run
May 26 – 5.10 miles (45:07, 8:51 pace)
May 27 – 7.20 miles (1:03:27, 9:44 pace)
May 28 – 7.30 miles (1:06:43, 9:08 pace) - Speed Work
May 29 – 5.20 miles (54:51, 10:33 pace) - Hill Repeats
May 30 – 6.20 miles (54:53, 8:51 pace) - Speed Work
June 1 – 8.20 miles (1:12:55, 8:53 pace) - Tempo Run
June 2 – 5.10 miles (44:55, 8:41 pace)
June 3 – 4.10 miles (36:50, 8:59 pace)
June 4 – 10.30 miles (1:31:23, 9:47 pace)
June 6 – 4.20 miles (37:34, 8:57 pace)
June 8 – 8.20 miles (1:12:54, 8:53 pace) - Tempo Run
June 9 – 5.10 miles (44:44, 8:46 pace)
June 10 – 7.20 miles (1:07:06, 9:19 pace)
June 11 – 8.20 miles (1:15:45, 9:14 pace)
June 12 – 5.10 miles (53:53, 10:34 pace) - Hill Repeats
June 13 – 6.20 miles (54:47, 8:50 pace) - Speed Work
June 14 – 8.20 miles (1:13:00, 8:54 pace) - Tempo Run
June 15 – 5.50 miles (47:01, 8:33 pace)
June 16 – 10.10 miles (1:34:02, 9:19 pace)

Total Miles:  158.7 miles
2017 Total Miles:  868.5 miles

Golden Gate Relay 2017

On May 5th, I flew to San Francisco to participate in my 12th Adventure Relay - The Golden Gate Relay. If you have been reading my blog for some time, you know that running is my sport and my passion. Last November I completed my 9th marathon in New York City.  But I can truly say that I have made some of my best and closest friends through these crazy relays.  What I have found is that that my teammates and I are friends for life because we experienced a connection like no other.  Our experience in these relays is unique not only because of the quantity of time we spent together, but because of the quality of the time we have enjoyed. I would fly anywhere in the world to run with these dear friends.

The Golden Gate Relay course runs from Napa to Santa Cruz.  They say that it starts in Calistoga.  But that is not true.  Only teams that can run the entire course from Calistoga at an average pace of 6:30 per mile or better are allowed to run the entire course.  This was a bit of a disappointment because it meant that Van 1 would only run 2 legs each.  To compensate for that they allow the team to have 6 runners run over the Golden Gate Bridge (Leg 18).  The race also allows walking teams which is not something I have seen.

This was a strange rely compared to the others I have run.  While it was a beautiful course, I have to say the organization was a little too loose for me.  When we checked in at the Napa starting area, they didn't ask us to show the safety gear (reflective vests, tail lights and headlamp) and there was no safety training like at Ragnar.  They simply asked if we had them.  They were also supposed to have
pre-printed signs for the back of the van saying "Caution Runner on Road".  This was so teams like ours could purchase them instead of trying to bring another thing in our luggage.  They had run out.  So we took a sharpie and wrote it on a piece of poster board they gave us.  I knew that we would follow all of the safety rules since we are an experienced team.  But throughout the race, we saw many teams not following the rules.

Based on the change in where we would start, we were only going to run 30 legs instead of 36 because we were not a competitive team.  Our start time was  2:30 p.m.  The race did start on time. Our van was not going to run until very late in the evening.  We headed out to the exchange area in Petaluma at the Marin French Cheese Factory.  When we arrived we purchased some cheese and a baguette and had a little picnic while we waited.  Van 2 arrived at the exchange around 7:25 p.m. We had arrived in San Francisco at 11:30 a.m. on Friday.  Our 12th runner Alan cruised in at a blistering 7:05 pace and handed it off to Rae.   Van 1 was finally running 32 hours after arriving in the Bay Area for the race.

Rae, Kayleigh, Brian and Jennifer all had great runs on their first leg.  With the change in the start and the fact that Nathan's knee had been bothering him leading up to the race, I had decided to run 2 legs back to back so I could run over the Golden Gate Bridge with Nathan.  The route was not well marked and a little scary as I was the only runner out on the course it seemed.  When I finally made it to the exchange, Nathan joined me and we ran together.  It was a very hilly route up to the bridge.  Just before the bridge Rae and Brian joined us.  I have to say that no matter how I feel about the race, the run over the Golden Gate Bridge near midnight was spectacular.  We milked it for all we could until we finally reached the end. We stopped to take a few photos and generally just loved the sheer pleasure of running in a place we wouldn't normally run.

Unfortunately, we missed the turn to the exchange.  There were no signs showing us where to turn to find the tunnel under the bridge to the exchange.  We did disturb a few raccoons who were looking for food.  As we looked around to try and find the right direction including reviewing the leg map we had been carrying, we finally heard someone call us and point us the right way.  We handed off to Van 2 at 12:58 a.m.  I had covered 11 miles at an average pace of 10:16 per mile.  I was not particularly happy with my overall pace but we were done for now.  We headed down to the next major exchange to get some rest before our final leg.

It was difficult to sleep in the van because it was pretty cold.  We finally got the call at around 4:30 a.m. that they were on their way to the exchange.  The problem was, the directions were not clear as to where the actual exchange was located.  After a lot of texting back and forth, we finally found it.  We cut it pretty close though.  Alan came flying in at 5:28 a.m. having averaged a 7:17 per mile pace.  He was definitely our speediest runner.  Rae took off and we were off and running for the final time.

My second (third) leg was going to be difficult.  3 miles uphill with no relief.  And at a 7% grade.  I wanted to run as much of it as I could since I had trained for the hills.  I ran the first 1/2 mile and was getting my heart rate up to high.  So I decided to do a run/walk routine.  I would run for 1/2 mile and walk a 1/4 mile.  That worked for the first 2 miles.  However, during the last mile I was getting gassed.  So I just ran/walked until 3/10 of a mile from the exchange.  I ran the last part and was greeted with a team tunnel.  That is why I love running these races...the team camaraderie.  I was glad to be done.  My leg had gained 1,292 feet over that 3 mile hill.  I am not sure I could have run the entire thing no matter how much hill training I had done.  I am a little bummed about not having my heart rate monitor on this one.  I am sure my heart rate got up into the red zone several times when I was running on the hill.

We were done.  Van 2 took over and had to cover 32.8 miles before we all would run over the finish line together.  After a nice lunch in Santa Cruz, we got word that Alan was on the road and moving fast.  We met Van 2 about 200 yards from the finish line planning to run across it together.  Apparently Alan had forgot about us and blew right by on his way to the finish line.  We tried to keep up with him.  But his overall pace for the last 10K was 6:46 per mile.  We all got there and high fived before heading over to get our medals.

Overall, the team finished in 60th place out of 134 teams  which was relatively fast given the topography of this race.  In the Open division of the race we placed 32nd out of 88 teams.  In the Open Mixed division (teams with women) we had placed 9th out of 44 teams.  No matter how you slice it we had a great race.  The official time per the race director was 24:14:35 which was a team 9:05 per mile pace.

If you have never run an adventure relay, I would not recommend this being your first one unless you live in the Bay Area.  I am not sure I would recommend it to an experience relay team.  It is an absolutely beautiful but grueling course.  If I had to do it again, I would have only brought 10 runners and divided the 30 legs up evenly.  Our team definitely had a great time and is already asking about the next race.  I guess we will have to figure out where we are going to run in the fall.  Until then, I am going to take it slow and ease back into a good training routine once the soreness subsides.

Apr. 17 – 5.20 miles (56:47, 10:55 pace) - Hill Repeats
Apr. 18 – 6.30 miles (54:59, 8:44 pace) - Speed Work
Apr. 20 – 8.40 miles (1:14:07, 8:49 pace) - Tempo Run
Apr. 21 – 5.20 miles (45:02, 8:40 pace)
Apr. 22 – 10.10 miles (1:28:07, 8:44 pace)
Apr. 23 – 9.40 miles (1:26:49, 9:14 pace)
Apr. 24 – 6.20 miles (1:00:21, 9:44 pace) - Hill Repeats
Apr. 26 – 3.10 miles (23:52, 7:42 pace) - Speed Work
Apr. 28 – 5.20 miles (46:25, 8:56 pace)
Apr. 29 – 11.10 miles (1:35:48, 8:38 pace)
Apr. 30 – 8.30 miles (1:14:45, 9:00 pace) - Speed Work
May 3 – 5.20 miles (43:42, 8:24 pace)
May 4 – 3.10 miles (27:20, 8:49 pace)
May 6 – 11.00 miles (1:43:29, 9:26 pace) - Golden Gate Relay Leg 17 & 18
May 7 – 3.00 miles (38:21, 12:47 pace) - Golden Gate Relay Leg 30
May 11 – 4.10 miles (35:02, 8:32 pace)
May 14 – 5.10 miles (43:45, 8:35 pace)

Total Miles:  106.0 miles
2017 Total Miles:  709.8 miles

My Three Boston Experiences Have Made Me a Better Runner

Tomorrow is the 122st Boston Marathon.  I have had the honor to run this storied race on three different occasions.  While I didn't get into the race by running a Boston Qualifier time, I still felt that I belonged there.  I felt that way because I logged the miles in training necessary to carry me the entire 26.2 miles to the finish line in Boston.  I was able to run the Boston Marathon as a charity runner with the Dana Farber Marathon Challenge team.  I have fond memories of each of my three Bostons.  Each one was a different and unique experience.

As I read the Facebook posts of my runner friends who will be running the race this year, I actually felt jealous that I will not be there.  I started to think about the need to have another Boston Marathon experience.  My experiences made me think of Emile Zatopek's famous quote, "If you want to run, run a mile. If you want to experience a different life, run a marathon."  I can honestly say that my life has changed so much since I ran my first marathon in 2000.  But my three Bostons actually had more of an influence on my life.

It probably seems strange that three races could have a profound impact on an indivual.  But they did.  I was able to experience the joy of reaching a lifetime goal that seemed somewhat unrealistic.  I learned that I could persevere by overcoming a severe setback and still finish the race.  And I was able to push my body to its absolute limit and cross the finish line with a smile on my face.  In the last two cases, I was able to dig deep and find out just what I am made of when it comes to overcoming adversity.  The first experience showed that dedication and hard work can produce amazing results.

In 2009 I decided that I wanted to run the Boston Marathon.  I was living in Massachusetts not far from the starting line.  I found that I could get into the race if I raised money for a charity.  I chose to raise money for the Dana Farber Cancer Institute.  I had found a brand new training program (Brooks Hanson) and decided that I would use it to help me properly prepare to run a strong race.  My initial hope was that it would allow me to set a PR which meant I had to run faster than 4:25:03.  I had four months to get ready and would have to train through the New England winter.

I got to the starting line on April 20, 2009 in the best shape of my life.  I felt excited about being able to run this great marathon.  Deep down I felt like I could set a PR and was hoping to run it in about 4:15:00.  You can read my detailed report in my April 21, 2009 entry.  Looking back 8 years later, I now know that what happened that day was a fortuitous confluence of circumstances that allowed me to not only reach my goal but to absolutely crush it finishing in a sub-4 hour time.  While I always wanted to run a sub-4 hour marathon, I never thought it would happen.  On that day, my training, health, attitude and weather all fell perfectly into place.  The planets aligned and the circumstances allowed me to achieve more than I could have imagined when I started on my journey to the finish line.

My second Boston experience was the complete opposite.  The morning of April 16, 2012 was one of the warmest days in Boston Marathon history.  As I headed to the starting line, I knew that my hopes of repeating a sub-4 hour finish was not going to be in the cards.  Again there was a fortuitous confluence of circumstances that aligned to make that race one of the hardest I would ever experience.  How I responded to those circumstances helped me find out that I could overcome any limitations placed in front of me.

As the Scottish philosopher and historian David Hume said, “He is happy whose circumstances suit his temper; but he is more excellent who can suit his temper to any circumstances.” On that day, despite my hope that the circumstances would change and allow me to run the race the way I had trained for, I could not control the fact that the heat would not allow it.  When I reached the finish line in 4:49:00, I learned firsthand that I can only control my response to the prevailing circumstances and in that way achieve a better result than would normally be expected.

On my final Boston Marathon, I experienced something that I had never imagined could happen to me.  I sustained an injury in the middle of the race that would normally force a runner to pull out of the race and not cross the finish line.  However, I was determined to not let that happen to me.  I had trained so hard for that race.  I felt really confident that I was going to be able to run my second sub-4 marathon.  As I hung around the corrals with my Dana Farber teammates, I was feeling great.  Nothing indicated that I wouldn't have a great race.  The temperature was perfect and I was ready to run well.

You can read a detailed report on exactly what happened in my May 4, 2014 entry.  I will never forget the pain I felt at mile 16 when my right hamstring gave out.  All I could think about at the time was that I had to continue and finish the race.  My experience in 2012 told me that my body could take the punishment.  There was a nagging doubt arising in my mind but I told myself to relax and focus on landmarks I knew were coming.  I used the crowd and other runners to help pull me along.  Finally, I shifted my focus on my upper body motion to distract me from the pain in my right leg.  All I thought about was crossing the finish line in victory which finally happened 4:57:09 after the gun went off.

When I am running a race now, I draw on these three experiences to help me be successful.  Instead of thinking of the last two Bostons race as failures, I think of them as learning experiences.  Everything that went wrong were simply feedback.  I know bad races happen.  It is just the nature of running road races.  I now know that I can take those experiences and use them to figure out how to make the next one better.  I try to use the newly gained perspectives to make future races better.  Running is a huge part of my life.  Since I am far from being an elite runner, I never let setbacks influence my joy of participating in the sport.  I run to bring joy into my life.  This means that I can never let a bad race kill that joy.  In the end, I just love the feeling of accomplishment when I cross the finish line no matter how long it took me to get there.

Mar. 27 – 6.30 miles (54:48, 8:42 pace)
Mar. 28 – 5.10 miles (51:50; 10:10 pace) - Hill Repeats
Mar. 30 – 3.10 miles (31:08, 10:03 pace)
Apr. 1– 8.20 miles (1:14:08, 9:09 pace)
Apr. 2 – 8.40 miles (1:16:20, 9:05 pace)
Apr. 3 – 6.10 miles (1:06:46, 10:57 pace) - Hill Repeats
Apr. 4 – 6.40 miles (55:08, 8:37 pace) - Speed Work
Apr. 6 – 8.40 miles (1:14:08, 8:50 pace) - Tempo Run
Apr. 7 – 5.10 miles (45:37, 8:57 pace)
Apr. 8 – 9.10 miles (1:15:48, 8:20 pace)
Apr. 9 – 8.30 miles (1:15:21, 9:04 pace)
Apr. 10 – 6.20 miles (1:02:12, 10:02 pace) - Hill Repeats
Apr. 11 – 6.30 miles (55:15, 8:46 pace) - Speed Work
Apr. 13 – 8.30 miles (1:13:42, 8:53 pace) - Tempo Run
Apr. 15 – 8.20 miles (1:12:22, 8:50 pace)
Apr. 16 – 5.20 miles (47:03, 9:03 pace)

Total Miles:  108.7 miles
2017 Total Miles:  603.8 miles

I love the 5K

I planned to write about each of the distance races I have run since my very first 5K race back in December of 1988.  As always happens, life gets in the way.  I found that I wanted to write about other things.  But I promised myself I would get back to the theme as soon as I could.  Finally I have nothing else pressing on my mind about my life or running.  Therefore, I can now start off this series of blog entries with my experience with the 5K distance.

Personally I love the 5K.  It is the one race that I can go out and run with little or no preparation.  Now if I want to run a certain time or set a PR, I have to train.  But it is the once distance race that can truly be called a "fun run".  The best part is that if I do decide to train for it, I can still have a normal life.  It is not an all consuming training program.  When I am training for a 5K, I never feel too tired to do other things in the evenings or weekends.  Best of all I can run a 5K race every weekend if I choose.

The other great thing about a 5K is that the whole family can participate in one of these races.  My children both liked to run with me when they were growing up.  My son even ended up running cross country, indoor and outdoor track in junior and senior high school.  We ran his first 5K together when he was only 8 years old.  It wasn't a fast finish but seeing the look of satisfaction on his face when we crossed the finish line was worth it.  Since then, I have run with both my son and daughter in several different 5K races.  I find it so rewarding to see them embrace the sport I love so much.

Most of my runner friends think that a marathon is the only serious race.  While it is serious, no one should ever look down on someone who runs only 5K races.  Every 4 years when I watch the Olympics, I love watching the 5 and 10,000 meter races.  Partly because I too run those distances albeit not as fast.  No one I know looks at those athletes and says they are not serious runners.  The simple truth is that there are some runners who simply aren't well suited to run long distances.  If you are a casual runner just trying to get healthier and more fit then I would say that the moderate mileage you need to run to prepare for a 5K is perfect.  It will put less stress on your body and potentially provide more satisfaction than training for and running longer distances. And best of all, it will most likely keep you injury free.

Now I cannot talk about racing without dealing with the elephant in the room - costly entry fees.  The nice thing about most 5K races is that they are usually the cheapest races to run.  I have never paid more than $35 for an entry.  The 9 marathons I have run in averaged over $175 per race.  I consider the 5K race the value proposition when it comes to distance racing.  Plus you get to run with all levels of runner because the entry fees are not prohibitive making it affordable for anyone who wants to participate.  If you want to make it a family event, it will not break the bank.  The last 5K I ran with my kids cost us $75 for all three of us to participate.

If you are reading this because you are contemplating running your first 5K, I encourage you to do it.  Send in that entry form and let everyone know you are going to race in your first 5K.  You may ask me why.  The simple answer is because I know when you cross that finish line, no matter how long it takes you, you will be much happier than when you started.  Running always makes me happy.  The experience is like nothing else you will do in your life.  Don’t let the fear of being "too slow" deter you.  You are still better than all those people who never even try.  What have you got to lose?

“Our running shoes have magic in them – the power to transform a bad day into a good day; frustration into speed; self-doubt into confidence; chocolate cake into muscle.” - Mina Samuels, Author

Mar. 13 – 6.10 miles (1:02:28, 10:14 pace) - Hill Repeats
Mar. 14 – 5.30 miles (45:12; 8:32 pace) - Speed Work
Mar. 16 – 5.00 miles (42:30, 8:30 pace) - Tempo Run
Mar. 17 – 6.20 miles (54:42, 8:48 pace)
Mar. 18 – 9.20 miles (01:21:45, 8:53 pace)
Mar. 19 – 9.30 miles (1:22:40, 8:53 pace)
Mar. 20 – 6.20 miles (1:05:41, 10:36 pace) - Hill Repeats
Mar. 21 – 6.20 miles (54:48, 8:50 pace) - Speed Work
Mar. 23 – 8.20 miles (1:12:58, 8:54 pace) - Tempo Run
Mar. 24 – 6.20 miles (53:46, 8:40 pace)
Mar. 25 – 8.30 miles (1:16:02, 9:10 pace)
Mar. 26 – 10.20 miles (1:30:18, 8:51 pace)

Total Miles:  86.4 miles
2017 Total Miles:  495.1 miles

My Path to Becoming a Runner

I started running in 1985 when I moved back to Fort Worth from Las Vegas.  I had been putting on a little weight and wanted to get into shape. I didn't have the money to join a gym.  So the only thing I could do was try running as a way to get back in shape.  I laced up my Nike shoes and went out on a run around my neighborhood.  I ran 1 mile and don't even remember how long it took me to finish.  Over the next several months it became my routine to run 1 mile every other day.  Little did I know then that running would become my life's passion.

My wife and I moved to Sunrise, Florida in 1988.  I kept up my running and had even started pushing 1 -2 runs during the week to 2 miles.  Then in December of that year, I got a flyer on my car for the Sunrise Jingle Bell 5K.  I had never run more than 2 miles.  But I figured if I could run 2 miles how hard could it be to run another mile.  On a whim I signed up for the race.  Years later I would read Dr. George Sheehan's quote, "The difference between a jogger and a runner is an entry blank."  I know now that that first 5K was the official day that I switched from being a jogger to a runner.

My time in that race is lost.  I am sure it took me over 30 minutes.  Regardless of the time it took me to complete that race, I was hooked.  I met so many friendly people that day.  When they heard that it was my first 5K, they gave me words of encouragement.  I felt that I had found my way into a new fraternity.  There was no official invitation and anyone was welcome to join.  When I crossed the finish line, I was so happy because I had challenged myself and completed it.  I was so excited that I started to look for the next race.

Back in those days we didn't have the internet to research races or to sign up for them.  Most of the races had people handing out flyers and entry forms at other races.  You had to mail in your form with a check to enter back then.  I don't recall how many 5K races I ran back then.  I am sure it was at least a dozen.  At the end of one of the races, I received a flyer for a 10K race down in Miami that finished inside the Miami Zoo.  I thought that would be cool.  So I signed up.

At this point in time, I had not run further than 3.1 miles.  I decided that I should train for the race.  I didn't know anything about training.  So I kept running every other day.  But I would add 1 mile to my long run on Saturday each week until I had run 6 miles.  I figured if I could run 6 miles then I knew I could finish the race.  I built up to that 6 mile distance over about 6 weeks.  I am sure I broke every training rule in the book.  Hey, I was young and dumb.  In the end, I did finish the race and with a smile on my face.  My training regimen had worked.

From my first 10K in 1989 until we moved to Arkansas in 1991, I ran at least 6 races per year at either the 5K or 10K distance.  I was really loving it.  I was in pretty good shape and had found something I could do anywhere I went.  I started to feel like a runner.  At that time I felt exactly as Dr. Sheehan said, "Like most runners, I always want to do better. I am constantly after myself for eating too much and training too little. I know if I weighed a few pounds less and trained a few hours more, my times would improve. But I find the rewards not quite worth the effort...I am forced, therefore to do the best with what I've got. I must get my speed and distance from the most efficient use of my body."

I didn't race at all when I lived in Arkansas. I never found any races in my area.  I am sure there were races.  But my wife and I had 2 very young children at home.  This wasn't conducive to a lot of racing.  And frankly I wasn't as motivated to search them out.  I did keep running though every other day.  I also started working out at the Wal-Mart Fitness Center.  I was keeping in shape but missed the challenge of a race.

When we moved to Carlsbad, California in 1995, I was living near my family.  My brother and I would run together occasionally.  I found some races in and around my neighborhood including the Carlsbad 5000.  I started racing again.  I ran a few races with my brother and his friends.  I started reading Runner's World magazine where I started to learn training techniques.  And I started striving to get better and faster.  Then at the finish line of the Chargers 10K, my brother started talking about trying a half marathon.  I told him he was crazy.  We hadn't run more than 6.2 miles at that point in time.  Being a little brother, he challenged me.  So I agreed to do it.

I got advice from a friend who had been an college runner.  He put together a training program for us to follow.  My brother, his friend and I started getting together to do our long runs.  It made the training seem easier to be running with other people.  We followed the plan religiously.  We had signed up to run the America's Finest City Half Marathon which runs from Point Loma to Balboa Park.  It was a real challenge to complete because the last 1.5 miles or so is up hill.  I finished in 2 hours and 10 minutes.  Not too bad for my first half.  My brother had beat me but I was so excited to have completed the distance.

After a few more half marathons, I challenged my brother to run a full marathon.  He told me I was crazy.  But after some discussion, he and our friend Greg decided to sign up for the San Diego Marathon which was going to be run in Carlsbad in January 2000.  Here I was 15 years since I first started running and I had signed up for a full marathon.  I must have been crazy.  I found the Hal Higdon Marathon Training program in Runner's World and gave it to Greg and my brother.  We followed the plan closely and did our long runs together on the race course.  When the day came, we had trained well and knew we could do it.  But I was still a little nervous.  I finished my first marathon in 4:41:29 and my brother beat me...again.  Regardless, I was hooked.

Here I am having been a runner for almost 40 years and I still love it.  I have learned to train smarter.  I have tackled 8 other marathons and numerous halfs.  I set PRs in both distances well past my 40th birthday.  I am now training 6 days per week and getting better despite my advancing age.  I have met so many great people through this sport.  Some of them are my closest friends.  I cannot imagine what my life would have been like if I hadn't signed up for that first 5K race.  I am certain it would have been different.  I am even more certain that my life is significantly better because I am a runner. As Dr. Sheehan said,  "If you don’t have a challenge, find one."

I will leave you with two of my favorite quotes from Dr. Sheehan from his book Running & Being:

“The distance runner is mysteriously reconciling the separations of body and mind, of pain and pleasure, of the conscious and the unconscious. He is repairing the rent, and healing the wound in his divided self. He has found a way to make the ordinary extraordinary; the commonplace unique; the everyday eternal.”

“Man is meant to be a success.” Each of us, he said, is unique and endowed with potentials unlike those of others. Success comes in finding your authentic self, the person you truly are, and becoming that person, tapping all of that untapped potential.”

I am looking forward to what the next challenge brings me and will keep running until I have exhausted all of that untapped potential.

Feb. 27 – 5.60 miles (1:00:08, 10:44 pace) - Hill Repeats
Feb. 28 – 5.20 miles (44:49, 8:37 pace) - Speed Work
Mar. 3 – 4.20 miles (34:46, 8:17 pace)
Mar. 4 – 8.30 miles (1:15:40; 9:07 pace)
Mar. 5 – 10.10 miles (1:28:52, 8:48 pace)
Mar. 6 – 6.10 miles (1:06:17, 10:52 pace) - Hill Repeats
Mar. 7 – 5.30 miles (45:30, 8:35 pace) - Speed Work
Mar. 9 – 7.10 miles (1:03:09, 8:59 pace) - Tempo Run
Mar. 10 – 6.20 miles (53:16, 8:35 pace)
Mar. 11 – 7.20 miles (1:29:27, 12:26 pace) - Trail Run
Mar. 12 – 9.30 miles (1:23:45, 9:00 pace)

Total Miles:  74.6 miles
2017 Total Miles:  408.7 miles

Sharing Experiences

I had started to write this piece about race distances and was in the editing phase when I got a text message from my sister.  It said, "Hey, I ran a 5K today in 41 minutes and ran most of it.  Pretty good for me since I don't run."  I then realized that whenever anyone talks to me about running, they tend to apologize for their times, lack of skill or distance.  It is like they think I am some sort of elite runner who will judge their effort in a negative light which couldn't be further from the truth.  I am just a middle of the pack runner who over the years has learned and trained enough to be able to run any distance up to a marathon.

It makes me sad when other people seem to place themselves below me when they come and talk to me about running.  Running is not only my sport, it is a huge part of my life and who I am.  I am passionate about running.  I love to talk about running with anyone interested because I believe it has done so much for me.  I want to share what I have experienced and learned with anyone willing to listen.  Running has made me more confident, healthier and less stressed.  It has also allowed me to meet so many great people.  Many of whom are now close friends. Running is something that I want to share with everyone who is interested.  It is the one sport that you can participate in at any level and where it is actually encouraged.

I believe that some people don't even try to run because they associate it with punishment.  Remember when your coach would say "take a lap".  It was the penalty you paid for doing something wrong on the field.  That created a negative association with running.  While running may have not been fun in the past, it could be fun now.  I will tell anyone who asks me that running is an easy sport.  It doesn't matter what speed I run.  It only matters that I get out there and run.  The distance is the same whether the person runs it at a 15 minute or 5 minute pace.  I ran the same 26.2 miles in New York in November that Ghirmay Ghebreslassie ran. He just ran it at slightly faster pace (4:53 per mile vs. 9:46 per mile).  The only thing stopping anyone from running is the gumption to lace on a pair of shoes and head out the door.

As I participate in the sport, I am welcomed by an enormous running community.  The best part of being a part of this community is that everyone I meet truly wants me to succeed.  The reason I started this blog in the first place was so that I could write about it.  I don't really know if anyone really reads my musings on a regular basis.  But in the end it doesn't matter.  I know that whoever discovers my posts will benefit from what I have learned over the years.  When I discuss running with my friends, I have found that they are just like me.  They have had the same thoughts and fears I have experienced over the years.  This is where the real connection point is between runners whether they are elite or mid-packers.

I believe strongly that being a runner adds value to my life in so many ways.  It has taught me that I can set a goal and through hard work and perseverance achieve it.  For me it started out just as a way to lose a little weight and get some exercise.  Then I challenged myself to try and run a 5K in less than 30 minutes.  Next I stepped up to the 10K distance.  Before I knew it, I was crossing the finish line of my first marathon.   What I want each runner to know is that the end goal is what drives me to improve so that I can reach my goals.  Running always makes me feel alive.  It makes me feel like I can do anything I set my mind to.  Ultimately it allows me to connect myself to the greater running community.

Perhaps the reason that people seem to apologize to me about their runs when they share their experiences with me is because running doesn't hold the same level of importance in their life.  Even if it isn't a huge part of their life, I still love hearing about their experiences.  I love it when someone tells me that they ran their first race ever.  I always tell them how excited I am for them.  Reaching a goal is so meaningful.  I never let them compare what they have achieved to my running life because it is an individual sport.  I know that when a runner is just getting started, their fight is more much mental than physical.  I usually tell than them that since they made the commitment to run that first race that they now have the mental strength to push through anything.  They will over time find their runs enjoyable and something to look forward to.

Feb. 13 – 5.30 miles (45:36, 8:36 pace) - Speed Work
Feb. 14 – 5.20 miles (54:09, 10:25 pace) - Hill Repeats
Feb. 16 – 4.20 miles (35:29, 8:27 pace) - Tempo Run
Feb. 17 – 6.20 miles (54:57, 8:52 pace)
Feb. 18 – 9.30 miles (1:23:54; 9:01 pace)
Feb. 19 – 7.20 miles (1:03:33, 8:50 pace)
Feb. 20 – 5.50 miles (59:18, 10:47 pace) - Hill Repeats
Feb. 21 – 5.30 miles (44:29, 8:24 pace) - Speed Work
Feb. 23 – 4.20 miles (37:44, 8:59 pace)
Feb. 24 – 6.20 miles (54:28, 8:47 pace)
Feb. 25 – 9.50 miles (1:25:34, 9:00 pace)
Feb. 26 – 10.20 miles (1:30:12, 8:51 pace)

Total Miles:  78.3 miles
2017 Total Miles:  334.1 miles