Bouncing Back from Illness

It's been a little over a week since the Seashore Nature Trail 50K and I haven't run a step. It feels like a month. Not by choice, of course, my spirit was willing, but my body was otherwise occupied.

Although I was a bit sore after the 50K, by Sunday evening, I felt pretty good. Even so, I decided that taking a couple days off from running was not a bad idea, so I opted for spin class on Monday morning. Several of my friends, who ran the 50K reported they were sick with fever and coughing. I decided that I had been lucky and, besides, I had gotten a flu shot back in October.

By Tuesday morning, the cough had started. It was an annoyance at first. By the time I left work at noon, it was heavier and more persistent. Well, just a cough, I thought.  I did some last minute shopping and headed home. Things were not getting better. By 8pm on Christmas Eve, my wife convinced me to go to Patient First. My cough was now accompanied by a low grade fever. So much for the Christmas Eve service at church. 

While I did not have the flu, the doctor diagnosed a "respiratory infection." He gave me drugs and I went home. I spent the better part of the next two days propped up in a chair. It may not have been the flu, but it sure felt like it. No running for sure!

By Saturday, I was feeling better and thought about running, but decided that there was a chance it could cause a relapse, so I bit my lip and stayed home. Now, it's Sunday, it's raining and running is not an option. By my estimation, this is my longest period without a run in 2013. Boy, do I need to bounce back!

Seashore Nature Trail 50K - Running an Ultra

I ran the Seashore Nature Trail 50K with friends. Well, we
were on the same course at the same time.



After finishing the Marine Corps Marathon, I remember thinking - "how much tougher would another five miles be?" Turns out, pretty tough. This was my first ultra and I need a bit of time to process it. I do want to reflect upon it, however, while some things are fresh in my mind.

This was a hard race for me. After the marathon in October, I continued my long runs and even doubled up on the weekends to try to push the total up toward the 31 miles I would need for the ultra. Most of the training articles I read indicated that running two long runs in a 24-hour period would simulate the endurance needed for the ultra. Perhaps this is true, but every race brings unexpected challenges and the Seashore 50K was no exception.

Our Cornerstone Striders crew. Front row: Jeff Fitch and Danny West.
Back row: Andrea McHugh, George Nelsen, Brian Burke and me. We were later
joined by two other CS'ers, Hank Stieh and Kelly Fernanders, who ran support.

First, let me say that this race was well run by the Tidewater Striders. Well organized and the volunteers were terrific. As with most long distances, when you get into those upper miles, having someone to cheer you on means more than you can imagine. At more than one point, volunteers shaking cowbells and yelling encouragement put some spring back in my step. Nice work Tidewater Striders! Also, the course was challenging, but beautiful! First Landing State Park is a real gem. If you have never been there, go. You don't have to run.

Second, the weather conditions. I am notorious for looking at long range forecasts and watching the weather evolve approaching race day. One thing is true, you cannot plan the weather. In this case, December 21 was unseasonably warm reaching the mid-70's by early afternoon. Not helpful. The best that can be said is that it was dry and the trails were not sloppy. There is plenty to trip over at First Landing, including roots, pinecones, sticks, etc. Doing that in the rain would have been a bit much. The warm weather had the same effect on me that it always does, it makes me cramp. In this case, the cramp was in my upper back and no matter what I did I couldn't seem to shake it. I finally had to walk. I walked a lot more than I planned and watched my mile splits get slower and slower. I was dismayed, but determined not to DNF.

Actually, my first loop of the park went relatively well. I was running with George Nelsen, who was a member of our Colonial 200 Relay team and is an experienced ultra marathoner. George and I stayed together until the beginning of the second loop. He kept us at a steady pace, being careful to walk all the hills and run all the flats and down hills. As an ultra running strategy, I think this was a good plan. However, by about Mile 18 as we headed back down Cape Henry Trail for the second loop, I could tell that the warmth of the day was beginning take its toll. I had been careful to hydrate at each aid station.

By Mile 20, my pace was slowing and I was beginning to feel the cramp. It felt like someone pushing their fist into my upper back and it was making it harder to run and breathe. By Mile 22, the cramp was in full force and I basically had to walk the next six miles with intermittent runs. That was where I had to fight the mental battle. As other runners, who I had been ahead of, ran past, it was hard not to let doubt creep in and to begin to feel sorry for myself. I've been there before and I was not giving up, even if I had to walk the rest of the race.



This little sign along the Kingfisher Trail says it all. When you
see this sign, you know you can finish and what you have accomplished.

As I reached Mile 25, where you get back on the Kingfisher/White Hill Lake Trail for the last time, I was greeted by a terrific volunteer, who was ringing her bell and yelling "only six miles left". Not sure why, but that got me going again. The cramp had eased and I started to run again. I went back to running the flats and down hills and walking any hill. Oddly enough, I met and talked to more people during this phase of the race than the prior 25 miles. I began to feel the finish line pulling me along. I began to hit milestones: the last aid station, crossing the Narrows, the sandy part of the Cape Henry Trail along Broad Bay.

At Mile 30, I caught up to two Cornerstone friends, Danny and Hank. I mistakenly thought they had already finished and were walking back on the trail. I ran past them and said something like "I'm ready for this to be over!" Finally, I saw the exit from the trail and turned left toward the finish. My last mile split was my fastest since Mile 16. I crossed the finish line to cheers and got my first ultra medal. I became an ultra marathoner at 7:03:26.

I had wanted to finish my first 50K in six hours. It took me seven, but I finished. It was a challenge, but I did it. Not sure I will run another 50K, but I'm glad I ran this one.

Cornerstone Striders - Running in Suffolk

A devoted group of Cornerstone Striders out for a Dismal Swamp
run in January, 2013

This month I will mark two years running with the Cornerstone Striders in Suffolk. I wanted to take a little time to talk about how this group changed everything for me when it comes to running.

In December, 2011, I had been running only about three months, having started as part of my quest to drop the massive amount of weight I had accumulated by age 49. I had reached a point where I was dismayed by the way I felt, looked and where I was physically, on the cusp of turning 50. I had made myself a promise that my gift to myself for my 50th birthday would be a new, healthier me but I had a long way to go. By September, 2011, I had already dropped about 80 pounds, but still had 50 to go and my doctor had cleared me to run.

Running with Cornerstone in Carrollton

For the first three months of running, I started slowly.  On my first runs, I was barely able to run a quarter mile without stopping. I worked myself up to running the entire length of my 5-mile walking route. Running was doing great things, but I was running alone. At a Christmas party, I chanced upon another friend, who knew I had been running and asked if I had heard about a new running group that had formed in Suffolk. I told her I had not, but got the details. I woke up the next morning to run and looked up Cornerstone. As it turned out, they had a group run that morning at Hillpoint. I thought, "what the heck, I'll show up and, if I hate it, I won't go back."


Andrea started the Cornerstone Striders after moving
down from Michigan with her family. The group now
boasts a membership of over 100 runners

Well, I showed up for that Sunday morning run two years ago and I have not looked back (figuratively, of course). Running with a group, and this group, in particular, has made all the difference. Along the way, I have met some of the most motivated people I have ever known (thanks Andrea!). I have also achieved goals I never dreamed possible, like running my first half and then full marathons at age 50. I have shared the experience of running a 200-mile relay across Virginia and completed my first triathlon. I am now training for my first ultra marathon. I am convinced that much, if not all, of these things may never have happened or, if they did, would have happened much more slowly without Cornerstone.

Cornerstone travelled to Richmond for the Monument Avenue 10K

In the end, I would say, that running with a group has motivated me to be a better and more accomplished runner. I hope that I can pass that inspiration on to other new runners. Sometimes a group makes all the difference.

Our Cornerstone Century team completed the Colonial 200 Relay running
over 200 miles across Virginia

Getting Ready for My First Ultra!

In just two weeks, I will be running the longest race of my life and I am both intimidated and excited. Over the past two years, I have completed three full marathons and a variety of half marathons, but never an ultra. In this case, I will be running the Seashore Nature Trail 50K at First Landing State Park in Virginia Beach, along with 299 other folks, who apparently decided that 26.2 miles just wasn't long enough. The event is sponsored by the Tidewater Striders and 2013 is the Fifth Annual.

So, why an ultra? Well, like most runners, I am always looking for a new challenge. A way to push myself a little farther or make myself a little faster. In this case, it was endurance. I am just coming off of the Marine Corps Marathon on October 27 and was trained up for marathon distance. I had originally figured that I would just back off a bit and train up for the Shamrock full in the spring. Most of my training runs are done with a group of runners in Suffolk, the Cornerstone Striders. The folks in this group have helped me develop as a runner and we push ourselves each and every week.

The founder of Cornerstone is a running mentor of mine. She is dedicated to the sport and won't accept excuses. More than a few times, she has pushed me along and gave me the encouragement not to quit, when that is what I was feeling. She was a member of our group that ran Marine Corps. When we finished that marathon, she mentioned the 50K. My initial reaction was, "no way, I'm done for 2013, except for one of the holiday races." But, the more I thought about it, the more I thought that I could push myself the extra five miles. I also thought that this would be an endurance race only, time would not be a consideration, except finishing ahead of the eight hour cutoff.

And so, I told her I would do it. Provided pace was not a consideration. I had also never run at First Landing and did not know what to expect. Fortunately, in the month since I committed, I have run twice there and have been using a new pair of cushioned shoes to help absorb some of the unevenness of the trail. First Landing is a beautiful site. Turns out we have 4 or 5 members of Cornerstone doing the 50K, so I will have some company. I am also planning on running with one of our Colonial 200 Relay teammates, who has run many ultra races and has promised to nurse me through the rough parts.

Well, in two weeks, I will either be elated at completing my first ultra or dejected, because I had to "DNF". I truly hope it is the former. Not sure that I will ever run another ultra, but wanted to be able to say that I tried one. Seashore 50K, here I come!

Running Destinations: Windsor Castle Park in Smithfield

Windsor Castle Park by The N. Pham - The Virginian Pilot

Very often, the joy of running is an extension of where you run. This is true whether you are talking about a marathon or a long run. Boring is almost never good.

Over the past couple of years when I started running seriously, I have run a lot of miles in a lot of different places. One of the best places I have found to run is Windsor Castle Park in Smithfield. It provides excellent trail running and challenges you with a few hills. The trails are well maintained and wide in most places, so it's easier to run out there with a group.

Windsor Castle Park by The N. Pham - The Virginian Pilot

Our Cornerstone group generally meets at the parking lot across from Smithfield Station off of Church Street. You have to be careful, because if someone plugs "Windsor Castle Park" into their GPS, nine times out of ten, then will be directed to the parking lot at the dog park.  An outer loop around the park is just under 3 miles (not including some of the dead end side trails), so it's perfect for a group where some runners want to drop out and others want to rack up more mileage. For longer runs, we often divert out of the park onto Jericho Road and into the Town of Smithfield. You may encounter a few cars, but nothing heavy.

Windsor Castle Park by The N. Pham - The Virginian Pilot

Like some of the other regional parks in Hampton Roads, Windsor Castle has nice foot bridges and signs to direct you around the property. Also, in the summer and early fall, there is a bonus. Smithfield has a terrific farmers' market. We often finish our runs and head over there to reclaim some of those burned calories in the form of all kinds of treats. Not a bad incentive to finish off your miles.

As you can imagine, Windsor Castle Park has lots of fans in the form of runners and walkers. We usually start early in the morning, but still encounter our share of others enjoying it. If you are looking for a good side trip for a run, check out Windsor Castle Park. You won't be disappointed.

Running in New Orleans

Jackson Square in the French Quarter of New Orleans

Whenever I travel, whether on business or for pleasure, I never forget to take along my running gear. While I enjoy running locally, it can get a bit stale and I always welcome the opportunity to try a new route.

French Quarter of New Orleans

Recently, I was in New Orleans for a conference and made a point of running there. Even though it was November, it was still plenty humid. My first run was down along the Mississippi River from Canal Street up toward the French Quarter and then back up the river to the facility where they store all of the Mardi Gras floats.

Streetcars Run Along St. Charles Avenue

My second run was the next morning and I decided to try a run up St. Charles Avenue toward the campus of Tulane University. This is a beautiful part of the city and the avenue is lined with stately homes that remind me of the houses along Monument Avenue in my hometown of Richmond. Running the sidewalk was difficult, because many of the large live oak trees that line the street have pushed up the sidewalks making for lots of tripping hazards. On my way back, I noticed that a lot of runners used the streetcar path. I decided to adopt that strategy and found it made for a much easier run. Just had to watch of the occasional oncoming streetcar.

New Orleans was a great city to run in. Based on my experience in the fall, I would not want to be running there in July or August.

Running the Colonial 200 Relay - Part 6 - Bringing It Home

 

Amy enjoys cookies baked by Jeff's wife

 



As Saturday morning grew into afternoon, the end of our journey was close. Although we were all exhausted and not just a little punchy, it was hard to believe that we had very nearly accomplished our goal of running from west of Charlottesville through the heart of Virginia to Jamestown. When we started at 9:00am on Friday morning, the finish line had seemed so remote. Now it was within our grasp.

 

Kevin on Leg 33 running along a
busy Route 5 in Charles City County


 

The final miles of a relay are difficult. As a runner, you are operating on little sleep and less than ideal food. And yet, the spirit of the team and the need to see the thing to its end, pushed us along.



Amy, Kathleen and Andrea take a break at the
Small Country Campground on Leg 11

While the objective of the Relay was clearly to complete the mileage, it was more than that. It was to grow together as a team. We did that. And we enjoyed the journey. Perhaps that was simply shared adversity. Whatever it was, by the final leg, we were pulling together and holding nothing back.


Jeff crosses the Chickahominy River at
the end of Leg 35


Mike runs Leg 36 to the finish line
at Jamestown Beach Park

Almost before we knew it, we were waiting for the final handoff at the Chickahominy Riverfront Park. Jeff crested the Chickahominy River bridge and began the long downhill descent to Leg 36, where Mike was ready for the final leg. We had covered over 200 miles in just over 29 hours. As Mike came into view, our team gathered to run him to the finish.

The Cornerstone Century Team at the
finish line

In the end, we finished ninth out of a field of 24 teams that finished the 200 with a time of 29:32 and a team pace of 8:31 minutes per mile. Not too shabby! I think most of us would sign up again. Almost before we had unpacked and washed all of the smelly running gear, the team conversation on Facebook was about when we were going to run our next 200 mile relay. Whenever and wherever that might be.......I'm in!

Marine Corps Marathon 2013 - A Review

ed

It took about 13 minutes after the gun for us to reach
the start line

By the most objective measure, time, the Marine Corps Marathon was not a successful marathon for me. It was my third full marathon and I had hoped to finish it in the range of 4:30. In fact, I finished in 5:04. And yet, by every other measure I can think of, it was a success.

Our Cornerstone Striders Marine Corps Marathon Crew including
 Cynthia, Amy, me, Andrea, Hank and Melissa. Jessica joined
 us as we were running up the Mall

Let me start with the people. We had a group of six Cornerstone Striders and one alumna running this race. For four of them, it was their first full. They all finished. Along the course, we saw lots of signs, but one of them stuck with me. It said "If you want to run fast, run alone, if you want to run far, run together." Although we did not all manage to keep together, we did for much of the race and we did have fun. In that regard, this was a great race.

The course is nothing short of amazing. I ran Richmond last Fall and loved it. But Marine Corps was better still. First of all, you are running with lots of other people. Something on the order of 30,000 I think. From the time the race officially started with the firing of the howitzers, it took about 13 minutes for us to cross the start line. With all those people, the run is much harder, because you get boxed in and spend a considerable amount of time and energy dodging and weaving around other runners. 

Running along George Washington Parkway toward Key Bridge
with Georgetown across the Potomac River

We navigated our way through Arlington and down the hill to Spout Run. Great downhill that opened up on a vista of the Potomac River with Georgetown on the opposite shore. The majestic spires of Georgetown University looked incredible. We worked our way up onto the Key Bridge and then turned right onto M Street into the heart of Georgetown. By Mile 5, we left Georgetown and passed the Watergate on the way up to Rock Creek Parkway. This was a long, gradual climb up and back spanned by some amazing bridges.

The Capitol marked the turnaround between Miles
18-19. An incredible sight.

Miles 10-11 took us past the Lincoln and Jefferson Memorials and on to the long loop around East Potomac Park and then toward the Mall. Miles 17-19 took up the Mall and past the Smithsonian and the Capitol. The crowds were amazing lining both sides of the street. We then turned off the Mall and headed for the bridge. The street was stickered with footprints that read "Beat the Bridge."

At that point, the marathon was getting tough. For some, it was too tough. We saw a number of runners sitting down along the curb looking like they were done for the day. We were faced with some overpass hills going into Crystal City. Miles 22-24 took us through that part of Arlington on our way to the finish line. I was beginning to experience some significant upper thigh pain, which forced more frequent walks and required me to drop away from my Cornerstone friends. I got a much needed boost by seeing my wife and daughter cheering me on at Mile 23.

Courtney and Anne met me at Mile 23!



You could begin to feel the finish line ahead. We passed the Pentagon and passed back along the starting area on our way up to Iwo Jima. The sacred grounds on Arlington National Cemetery was on our left as the Mile 26 sign came into view. Only 0.2 miles left. Only one problem, they were uphill. And this was no small hill. I joined those around me chugging up the hill to the finish. What a feeling! The best part was having the medal placed around my neck by a young 2d Lieutenant along with a crisp salute. That was hard to beat.

Andrea, Me, Amy and Cynthia posed for a picture in
front of the Iwo Jima Memorial

Although I was disappointed with my time, the Marine Corps Marathon was a great race and one that I will remember for many years to come.

Marine Corps Marathon - Get Inspired!

Marine Corps Marathon - 26.2 Miles in the Nation's Capital

In less than four days, I will be participating in one of the great marathons in the United States - the Marine Corps Marathon. It will be my third full marathon, but my first national marathon with over 30,000 runners. And getting in was not easy. The original registration was back in the Spring, but, despite anticipating heavier than average registration traffic, Active.com had significant computer problems (think Obamacare). I was finally able to get a transfer bib, but not without difficulty. And don't get me started on the possible cancellation of the race because of the government shutdown.

Fortunately, I will not be running it alone. We have a group of seven of our Cornerstone Striders crew running the race. For the last couple of months, we have been dutifully putting in our long run miles on Saturday mornings. When you are running 20 miles on a weekend morning in July or August in 80 degrees and 90% humidity, you know it must be important. And we did it. Through the hottest part of the summer. And the payoff comes this Sunday.

Running a marathon is hard work. It takes effort and endurance. It is, however, a small effort compared with the sacrifices made by Marines and other members of our armed forces, who have fought and died to secure the freedom we all take for granted. While I plan to enjoy the experience of running this race and taking in the sights and sounds of Washington, D.C., I will do it with an appreciation for those who made it possible.

Running the Colonial 200 Relay - Part 4 - Running Into the Night

Keith Hands Off to Mark at Leg 10 at
Mechanicsville Baptist Church

As morning gave way into afternoon and the shadows became longer, we began to realize that before too long, we would be running out of daylight. Literally. We figured sometime during Legs 14 or 15, it would be time to add headlamps and flashing lights to our running equipment per the Relay rules.

 

"Invisible Woman" Andrea on Leg 14 is
almost invisible except for her safety gear

 

Now, running after dark was nothing new for anyone on the team. Most of us were regular morning runners used to starting before sunrise to log long runs as part of marathon or half marathon training. However, there was some mystique associated with running through the night. It was a new challenge and everyone wanted a shot at it.

The whole team put on tutus to support Andrea
as she climbed the hill on Leg 14



We continued to pull together as a team. On Leg 14, Andrea was faced with a tough uphill climb. We drove ahead of her and everyone (guys included) donned tutus to cheer her as she made it up and over the hill. Not bad team spirit. We all tried to squeeze in some shut eye when possible, but even the best of us nodded off unexpectedly.




Steve Grabs an Unplanned Nap Waiting for a Runner

 
The whole sleeping thing was a real challenge. Even assuming that you could get comfortable enough to catch a few winks, inevitably the interior light in the van would come on or something else would disturb your nap. The net result was a whole bunch of punchy people. The best solution was to send the chase truck a couple of Legs down the course so that a couple of runners could snooze and wait for the rest of us. Maybe a second van is not such a bad idea.

Melissa Hangs Out the Window Waiting
for Hank on Leg 19

As we made our way around Richmond and into Ashland, we could feel the end of the Relay pulling us closer. My last leg started at the Ashland YMCA at just before 2:00am. When I crossed Route 1, there was not a car in sight. Once the street lights were behind me, the darkness of Hanover County was amazing. And quiet, except for the occasional dog. The darkness was broken only a couple of times by a Hanover County deputy cruising the length of the leg with his blue lights on. He slowed and asked me how I was doing. Nice gesture on his part. After 30 seconds, he too disappeared into the night. It was nice to reach Leg 24. We were 2/3 finished!




Running the Colonial 200 Relay - Part 3 - Running Toward Richmond

Jeff on Leg 5 in Ruckersville, Virginia

I could probably write a post for almost every one of the legs we covered in the Relay, but no one wants to read that much. It is, perhaps, better to give you a sense of how we were doing as we moved East from Albemarle County toward Richmond. One by one, our team members stepped up and ran their assigned legs. Twelve individual runners were becoming a team. We even had our own volunteers.

Kathleen was unable to run with the team, so she stepped up
and volunteered. Kathleen and Andrea at Leg 7 (Preddy Creek
Trail Park)

Those who have run the Colonial 200 know that Leg 8 holds a special distinction. It is the greatest rise in elevation over the shortest distance. In short, it is one heck of a hill and the person who completes it gets the title "King of the Mountain." For our team, that person was Kevin. He volunteered to run the leg and, when he was done, he knew he had earned that title.

Kevin earns his "King of the Mountain"
status on Leg 8

Not only was his leg over a serious hill, but much of it was on unpaved road. Those of us following Kevin got a sense of the difficulty when the van had trouble making the pull up the hill. The title "King of the Mountain" comes with its own sticker.

As the hours and miles began to roll by, we moved closer and closer to Richmond. Along we way, we made lots of memories and enjoyed the run. We also began to see runners from other teams. Some of those runners had started earlier than we did and we were catching up to them, while others had started in our wake and catching and passing us. Here are a few highlights.

Amy on Leg 7

The Cornerstone Century team waiting for Keith on Leg 9

Mark running Leg 10 in Louisa County

Danny, Hank, Andrea and Kevin take a well-deserved rest at Leg 11







Running the Colonial 200 Relay - Part 5 - Enough with the PB & J!

Sunrise Over Hanover County in Leg 28

Inevitably, the darkness of Hanover County gave way to sunrise. At 9.15 miles, Leg 28 was the longest of the Relay. Keith was our designated runner and he toughed out the miles to the New Kent Airport. He even picked up a friend along the way, who seemed intent on joining our team.

Keith conquered Leg 28....all 9.15 miles of it

Our unofficial mascot ran with Keith for
several miles in Leg 28 before giving up



Napolean is often credited for saying that an army moves on its stomach. I am not sure what a relay team moves on, but by early Saturday morning, we were all thoroughly sick of all variations of the peanut butter sandwich. At the outset of the Relay, our food inventory included all manner of snack bars, candy, homemade cookies, etc. It was at that point that Jeff and Mike departed on a mission of mercy, returning with a bag of McDonald biscuits and coffee. Although I did not take a team vote, I feel fairly certain that those were, perhaps, the best sausage biscuits that we had ever eaten.

Coffee and biscuits anyone?



Revived by breakfast, we watched Keith hand off to Danny on Leg 29. We all piled back into the van and leapfrogged ahead to cheer Danny on along an almost 8-mile leg. Danny is our "running ninja," because he doesn't say a lot, but he gets it done.




Danny negotiates a busy part of Leg 29


The end of the Relay was practically in sight. Up until Leg 29, we had been running on only 11 of our 12 runners. Our 12 runner, George, joined us at Leg 30 with the challenge of running his three legs before the end of the race. George is an experienced long distance runner with marathons, ultra marathons and even 100-mile races under his belt, so he was up for the challenge. I was also, no longer, the most senior member of the team. Thanks George!

George run Leg 32 along the Capital Trail

Mark keeping watch for our runner

As we closed in on the end of the Relay, it was time to amp up the speed a bit. After our experience with the Colonial 70 in 2012, it was clear that you close with your fastest runners. Thankfully, ours were rested and ready. Time to step on the gas.