Runners On Trails

The Experiment

2011-09-25T18:19:00.000-04:00

Liv, me, El, and Cole on the Airline Trail, White Mountains, heading to Madison Springs Hut in early August 2011.

Okay, I just need to break the ice of such a long absence from posting to my own blog. Life is full of good stuff. Though I try not to write too much about my personal/family life on this post, I do want you to know my elder daughter is a freshman in college and loving every moment of it. My other daughter has adjusted well to her older sister’s departure and is continuing the strong Keene presence on their high school playing fields.

The Ironman Eagleman in June saw my return for a personal record on that course. I was thrilled to have competed and absolutely bowled over that I improved in the rankings. My one-word adjective for my Eagleman experience 2011 is “luscious”. The water was so warm and nice, the bike was sunny, calm, and beautiful, and the run was a bearable temperature with a light breeze to cool us in every direction, or so it seemed.

The summer saw racing the Star on Wednesday nights, racing the log canoe on the weekends, and keeping with a light to moderate activity level of swimming, biking, and running. The families reached the White Mountains in August for some gorgeous hiking. I spent a week in Utah with my sister where I got to do some trail running (Yay!), swimming, hiking, summiting, and mountain biking.

Me outside Moab near Dead Horse State Park about to venture onto my first solo mountain bike experience. I went downhill for 8 miles here and it took me over an hour. Some spots I had to walk they were too scary for this flat lander.

Two weeks ago my friend, Pete, and I towed Seabiscuit, my Star, to New York for a Centennial Regatta for the Star class in Larchmont. We had our chance to shine; we even led two of the races, but victory was not to be ours.

The experiment: Two weeks ago I signed up for a half marathon in Chestertown. What was I thinking? I have not been running, and I certainly haven’t run anything close to 13 miles since Eagleman in June. So, as the time drew near, I succumbed to the notion that I would simply make this race an experiment; one where I would do what I could in the hopes that all my other contortions of late would give me the stamina to finish strong. I’m happy to say that I faired well.

However, I made two mistakes. The first was forgetting to roll on anti-chafe protection. I have the worse case of chafe my underarms have ever had because of a rough shirt I was wearing. The second mistake was not eating anything immediately before the race and not carrying any fuel with me. To counteract this mistake I drank Gatorade at every aid station, and that saw me through.

I felt good at the start and quickly fell into an 8:05 pace for the first 5 miles in the warm, windless misty morning. Not knowing whether I would bonk later, I cracked off on the speed, but kept a good 8:15 pace going. All was well until mile 10 when my knee started to act up…nothing too serious, it was just talking to me to slow down. I finished around 1:51 for the 13.1 and felt very pleased with my performance. I didn’t think there were as many as 40 people ahead of me, but there was. I finished 8th of 22 in my 10 year age group. Now, because I am no stranger to injury, I did take it easy yesterday and with my recovery today. I’m very thankful for what I can do.

Me with Mikaela after her 2nd place victory at this year's Chesapeak Man Skipjack Triathlon. At the same time I was running the half, down south in Cambridge a friend was running her first triathlon, Chesapeake Man’s Skipjack, a 70.3+ Ironman distance. Mikaela swam with us for the first time over 4th of July weekend when six of us met at MRYC for a swim in the Miles River at daybreak. We were wowed by Mikaela’s fitness level and speed in the swim and the bike that followed. I believe it was that day that we convinced her she needed to sign up for a triathlon, so she did in a large way by being 2nd overall for the women in yesterday’s event. So cool!

This is the season for the trails and I look forward to the first fall run at Tuckahoe with friends.

Full Speed Spring Adventures of Wood Frog

2011-05-21T06:38:00.000-04:00

Wood Frog's chin after Sat. May 14th's bike wreck; 7 stitches and lucky as all get out!

Note: Sorry for the lack of text body lately, but hope you enjoy the pictures; its been a busy and productive spring.

The photos are not in chronological order; they're rather random :)

Wood Frog, baby Paige, and proud papa Chris after completing the Nanticoke River Triathlon in Bivalve, Maryland on May 1st. Yes, if you can believe it, they now have triathlons for infants, ha ha!

Davinder, Kim, and Keene 10 miles into the Six Pillars Bike Tour on Saturday, May 7th. I won a bike in a raffle that day, Yay!

Adkins Arboretum gave "Race Day Trees" instead of tee shirts after the 5K. Note: it has been a very cold spring, hence the post race garb in this picture; it was to friggin cold to stay in my wet running clothes.

The B&A Trail saw Wood Frog trekking along its course on a Tuesday afternoon bike ride.

A college tour for my daughter saw Wood Frog plodding along the banks of Lake Champlain, just outside of Burlington, Vermont. It was a gorgeous morning.

This early morning ride in Durham, North Carolina provided opportunity for this great shot of the Chapel at Duke University where my niece just graduated. Christie will play the quarter finals of the NCAA women's lax championship in Florida today.

Easter morning's 45 miler took me to Tilghman Island.

The Rise Up Runner Trial Dawgs crew for 2011: Liz, WF, Kathy, Tuckerman, and Dom. April 30th.

Fort McHenry

2011-03-05T21:57:00.000-05:00

Wednesday gave chance for me to take in a run at Fort McHenry and the Federal Hill area of Baltimore. Sunny skies and 60 degrees followed me for the entire run.

Orpheus keeps watch at Fort McHenry. He's been there for over 90 years.

The border trail at Fort McHenry is part of the Baltimore Marathon course. Valliant, Pierre, Jim, and I plodded this very pathway on a beautiful October day in 2007.

Nearly an identical southerly breeze blew during my run this week as on the day of our Marathon in 2007.

Baltimore's skyline is not complete without the Domino Sugars sign.

Frozen Friends

2011-01-23T16:46:00.001-05:00

Dom, AK, Vallian, Lori, and Wood Frog pose after a rousting frigid run at Tuckahoe State Park

Noisy silence prevailed as the sound of a diesel truck rolled on the distant highway, the trickling of the unfrozen brook made splashing sounds, and the forest gave up her indistinguishable rustlings. I was standing, listening for them; my ears uncovered in the 15 degree, early January morning darkness.

“Any time, now,” I thought as I reflected on how only a friend waiting for his friends would do something as odd as travel through a graveyard past the open crypt on a frigid morning before sunrise and wait for his friends to pop out of the forest. They would have run close to five miles in the dark when they arrived to an awaiting me and warm, running Julius with a spread of aid station treats.

“What was that noise? Not, them,” I thought, “Perhaps they came through another way; I’d better return to Julius.” As I took my first step of back-tracking toward the car I broke a twig with my foot. The sound of it scared a large deer (it might as well been an elephant) within 30 feet of me, which, in turn, scared the be-jeez-zus out of me. I wouldn’t be able to hear my four friends coming if I had to with the pounding sound of my heartbeat in my ears.

Tuckerman with frost on his beard. No, it's not gray.

After making it out of the woods to the open at the end of Tuckahoe Valley Trail, I soon heard some familiar “whoops” which could only have been made by my friends. Dominic and AK were first to cross the bridge which led the trail to where I was standing. Soon to follow were Lori and Michael, aka Tuckerman. They were frosted; collars, chests, beards, and eyelashes; and breathing heavily, exuding the heat only a runner can produce. The day was just starting to show signs of light. Tuckerman had been lighting the trail for the others (later recounted that this was one of the darkest runs on record), but after meeting up with me, he tended to forget that he had a blaring light on his head until we reminded him it was no longer needed.

The Julius Aid Station at Mile 5, graveyard.

They helped themselves (and raved appropriately) to the refreshments laid out as the Beatles belted out “Help” on my Ipod. The next thing I knew we were jaunting down Cliffside Creek Trail in low light. The ground was hard and bumpy which made for some mildly rough going on the feet and ankles. But, there we were, five friends trekking though the Tuckahoe woods, catching up with each other (it had been a long time since I’d run with any of them, maybe at least a year), enjoying the morning silence, and simply steaming through the Eastern Shore air.

Mike in the frost.

Our traditional river crossing was made remarkable in only that what ever got wet was board-frozen within two minutes. Valliant ran with shorts that rubbed like cardboard, and I now had stiff bell bottoms on the cuff of my pants. Lori was smart in removing her outer pants and slipping them back on after the crossing. By the time we got up on the upper elevations of the Little Florida Trail, the morning was lighting the frost on all the briars making a beautiful display of patterns.

Lori zooming in the frosty morning. That is frost on her jacket, yikes.

Little Florida led into Pee Wee’s, and then out onto the back road to Tuckahoe Lake and bridge. There would be no dilly dallying for us as we snapped a group picture then piled into Michael’s car.

Old St. Joseph's Church

They dropped me at the graveyard where Julius awaited. At one point while changing into my church clothes I found myself naked…yes, in a graveyard. I thought, “Only in the country would I get away with this. I really hope no one comes to visit any relatives right now.”

Full view of Old St. Joseph's Church. Check out the additions. The house part is the original church.

Mass was underway when I arrived at the Old St. Joseph’s Church in Cordova. Unfortunately, I had just missed Fr. Olsen’s homily. Fr. Olsen is a true gift to our community, and my whole family has been enjoying his work here. After Mass I further enjoyed connecting with several old friends. Old St. Joe’s stands alone in the middle of a field. Originally, disguised to look like a house, the church served the early Catholics on the Eastern Shore. The more modern addition (circa 1901) gives it a more church appeal. It is the church that I took my bride, Carita.

Today was about friends. Whether waiting for their arrival in the dark on a lonely trail in the middle of the forest or knowing they would be waiting for me on the other side of the church’s centuries old doors, I’ve come to rely and love my friends. Live, love, and serve ~ Michael

Wye Island; Forget It All

2010-11-24T22:08:00.001-05:00

Looking toward Wye Island across the cows.

It was one of those days where the weather just fed me energy. I had an hour to spend at Wye Island before heading over to Centerville for my daughters' basketball game. Being a little rushed I did not have a good game plan for what or where on the island I was going to venture. I drove past the usual places we start off from and settled on School House Woods. After futzing for a couple of minutes, I said, "fz#ck it all" and started running down the trail into the historic woods. I don't know if historic is the right name, but I do know some of the trees in that small section of woods are some of the oldest largest trees on the Eastern Shore; somebody had a hand at preserving that piece of nature.

So, why the big deal to take off running? I have run a few times for short distances since my latest ailment with my right shoulder. But, this time I didn't stop. I ran and ran. The more I ran the better I felt. Though I ran only 4ish miles, it was a big step; that being my longest run since April. What's better is that I took my shirt off and ran through the fields like a deer. The only other time I ran on those fields was with Michael Valliant when we first started running together. At that time I was very new to trail running (in fact that was my very first off road run) and my ankles would twist very easily (twice on that first run with MV). So, I was not keen on running off road on that first trail run. This time, however, I relished every moment.

I spent a couple of moments with the 275 year old holly that stands proudly in a field next to the river. My time with the tree was spent in deep thought and contemplation; absorbing the energy, realizing the age, honoring the caregivers of the tree, and coming to grips with my own and the tree's mortality. Hmm.

The bridge to Wye Island

For what ever reason that this island is preserved is a true blessing. It is a beautiful place to be oneself and to re-energize. I did not have chance to barefoot any of the island this trip, though I do plan to do so in the future, or at least with my fivefingers. Our homeopath has recommended for me to go barefoot. It may seem basic or too simplistic, but going barefoot on the ground and on wood and tile floors can actually help "ground" you in the truest sense of the word. It really works. Feelings of being present or in the moment are present when I go barefoot.

Me running along the Wye Island trail road soaking up the sun on a warm November afternoon.

I absorb things around me. I also look for escapes. Running is the freest form of escape for me, yet it allows me to absorb good energy around me. I come from a run refreshed and able to live life more full. Running on Wye Island this week reminded me of why running is still my favorite discipline. Live, love, and serve...

“Our love is all of God’s money” Jeff Tweedy, Wilco

The Washing Machine

2010-11-09T21:52:00.010-05:00

Tuckahoe Creek in the fading sunlight.

How many times have we sprinted up the hill on Tuckahoe Valley Trail where the bricks are loose? It is the only hill with bricks. Valliant and I used to simultaneously break into a sprint as we’d race each other up that hill. Then, along the next ridge we pass an old red combine in the trees on the left and various abandoned appliances on the right; one of which is a white washing machine with bullet holes in it.

I took sharp notice of this appliance today, as I did many things during a second expedition to the trails in as many days. Oddly, I was inspired to park at Adkins Arboretum and pay $3 just to start my hike/run there. It was nice to use the restroom and to talk to the nice ladies there. It really is a wonderful place. As I wove through the Arboretum’s trails I connected to the regular trail route and soon found myself at the big bridge crossing the Tuckahoe. Continuing on the regular route, and after sprinting up the “brick hill” laughing at past times with Valliant there, I began walking the ridge and came upon the washing machine. That thing hasn’t moved in all the time I’ve been there. I saw so many things along the trail today that I never noticed while running: a monument, fairy houses, and signage.

I continued on, down and up the ravines, and a sharp right at the junction of Turkey Hill and Creekside Cliff Trails. It took me 40 minutes of walking and running to reach the same intersection after completing Creekside. Trail conditions have never been more perfect: dry, soft dirt and sand, colors galore, perfect temperature, and zero bugs. It was 4pm and I was due at home soon. I started down Turkey Hill toward the creek crossing, but decided better, knowing how much time I could waste with a river crossing and the following trail. As I turned around to head back to Tuckahoe Valley Trail a biker whirled by my sights.

Seth, the Tuckahoe Ninja Roller, creating a new jump from the Tuckahoe Valley washing machine.

I backtracked along the trail and I, eventually, came upon Seth who had gotten off his bike to create a deathtrap-stunt sculpture with none other than our bullet-hole-ridden, white washing machine. He said Thursday he would complete the project and risk life and limb on the washing machine and wooden branch jump. If you look at Tuckahoe Ninja Roll, you’ll see another sculpture jump he created in the gulley preceding the Turkey Hill junction. Seth seemed determined and focused, though personable. After looking at his video, however, I question his engineering techniques.

My Fivefingers and Rocky Racoon's five fingers in the sand on the banks of Tuckahoe Creek.

So, what are the chances that I was on the trail, passing by the washing machine twice in one day, on the day that it is morphed into a new life? Go figure. Not much has made sense to me lately, including my shoulder. Dr. Murthi thinks I have multiple nerves disturbed in my shoulder with multiple muscles compromised. He wants me to immediately start Physical Therapy, get more tests, taper off the medications, get the inflammation down, and see him in 4 weeks. He said I was an “odd bird” but assured me he would not let this get out of hand. Luckily, from the time I left Tuckahoe last night through now, I have felt the first minute increment of improvement. Let’s hope it keeps going in that direction. I plan on hitting more trails in the near future. Work for me is limited to when I have help at this point. It is amazing how much we rely on our dominant hand. I missed all my buddies today on the trail and hope I can swindle some of you to join me in the near future for a walk/run. live, love, and serve ~ Michael

Phin at Tuckahoe

2010-11-09T06:23:00.004-05:00

Tuckahoe refreshed our legs as Phin and I had a go of it for an hour this afternoon. We clamored out of Julius and set off down Tuckahoe Valley Trail at a brisk walk. The colors are fabulous with lots of green left, meaning there are more colors to come. The surface was crunchy which made every sound in the forest amplified. This drove Phin crazy; not a squirrel in the forest could move without Phin noticing. It was beautiful. Walking, rather than running, the trail is a whole different experience. I look forward to walking (and running) more of it in the future.

We made it almost to the bridge when I realized that we did not have time to make the full loop of Pee Wee’s trail and make it to Oaklands for dinner with my sister, mother, and daughters. So, we did a 180 and ran most of the way back to the car. Those who know me know we are a drug/medication free family at least that is what we strive for. However, with this latest injury I have been on Prednisone for 2 weeks plus a few pain killers, mostly Aleve and Ibuprofen. As I was running up the trail the drugs in my body came to mind and I backed off the intensity. Complicating things with a heart attack would not be cool.

Tomorrow I see a surgeon concerning my latest ailment which is the pain and major weakness in my right shoulder. The latest diagnosis is that the suprascapular nerve is entrapped in the suprascapular notch by a ligament(s). Tomorrow will mark three weeks that I have been in pain and not able to use my arm fully. We are hoping for the best news we can from Dr. Anand Murthi, chief of Sports Medicine at Union Memorial Hospital in Baltimore. Dr. Murthi is the surgeon who performed the successful surgery on my left shoulder 14 months ago.

It seems I am a rare bird for having this type of problem in the first place. I am exceptionally rare to have this occur in both shoulders. Not sure I’m excited about that claim to fame. I hope to have a good report for you soon. Remember to live, love, and serve ~ Michael

Return to Running

2010-10-03T20:56:00.003-04:00

Rise Up Runners from the Gunston 5K: Bickford, Landy, Eleanora, Michael, and AK. Photo by Glenn Michael

Cautiously, I say, “I’m back!” Yesterday, amongst family and friends I competed in my first running race since the Run for Hospice last November. At the first annual Gunston 5K over 100 runners and tens of walkers gathered on the sloping lawn of Middleton House. We embarked on a 3.1 mile course down Gunston and Hibernia roads and back. The sunny fall morning was filled with cool air whilst we helped kick off Gunston’s second century of learning. My wife, two daughters, three Rise Up Runner buddies, friends from the school, and I shot down the driveway at 0800.

Starting line 0759 Saturday morning with RUR's raring to go. Photo by Glenn Michael

Landy, wearing a red shirt, streaked out from the start like a flame and was never seen again until after he made the turn around and I was still half a mile from it. He and Bickford were one and two overall finishers leaving the fleet (and me) in awe of their performances. They were 17:36 and 19:36, respectively. I finished in the top 15 with a 23:15 finish time, over three minutes slower than my PR, but nearly 3 minutes faster than my practice times 2 weeks ago. The run felt good, but like all 5k’s, I was glad when it was over.

Eleanora recieving her age group award from headmaster John Lewis and daughter. Photo by Glenn Michael

It was wonderful to get to know AK, who is a pleasant addition to the RUR lineup. He and I ran the first 2 miles together before he surged forward in pursuit of a girl runner he had in his sights. He caught her, but she re-passed him near the finish. AK is not only good company on a run, but he is a gentleman in the truest sense.

Gunston put on the best post race 5K spread I’ve ever bitten in to. Coffee, juice, muffins, bagels, fruit were bountiful. Awards were deep, too; even I came home with a third place 40-49 age group plaque. After the awards ceremony the day at Gunston continued to be enjoyable with a sail on skipjack Ellsworth, a sail on a 420 with my friend Francis, a car show with the Parkersons, and an alumni versus current team field hockey game.

Bickford recieving 1st place Master's award. He was 2nd overall behind Landy. Photo by Glenn Michael

Oh, yes, and there was Uncle Victor’s pink Cadillac, loaned to me for the weekend of Centennial festivities. Yesterday afternoon was spectacular. There was a quintessential warm fall air as I wheel the 1965 pink convertible DeVille around the back roads of Queen Anne County. From my friend, James’, farm on the banks of the Corsica and Chester Rivers we canoed out to his uncle’s moored 1949 black Frers yawl. The only thing that could have made the day better would have been a sail on this boat.

But, the day was waning, and I needed to return the caddy to Easton and ride my bike home. My bike, fully assembled, fit comfortable in the trunk of this Cadillac. I watched to sun sink in front of my bike helmet as I pedaled over Oak Creek Bridge. With red flasher blinking I made my way home to Wittman in the lowering darkness over the Bay Hundred. I was greeted by my family and a hot spaghetti dinner. What a day and it feels good to be back in action. Live, love, and serve ~ Michael

Live, Love, and Serve

2010-09-09T22:42:00.014-04:00

Red Pine Lake Trail and Lake, Wasatch Mountains, Utah, elevation 9620 feet.

It was a HOT August, Sunday afternoon and the thermometer on my bike was reading 99 degrees. Becky, Jon, and I rode earlier that morning on our bikes to the Belleview Ferry so that I could hitch a ride to Oxford and sail a log canoe race. We had a great race; winning by a good margin in the light air, but I was beat. The two water bottles on my cages were either warm or empty and I needed to ride the 16 miles home to Wittman. Upon entering Royal Oak a sign caught my eye, and then I saw the table with thermoses of water and lemonade sitting in front of the church. I was forever thankful for the cool libations.

The Royal Oak Community United Methodist Church was providing cyclists with free water and lemonade. They had a few business cards in the box, but that was all the literature there was…except the sign that said, “Live, Love, and Serve.” The four words struck me as simply perfect. Live the true meaning of those words and how could life go wrong?

I’m doing well! I’m not 100% recovered from my back, shoulder, or knee injuries, but I’m doing well and still improving. I’m able to do most anything I want, just not to the extent or intensity I once was,.... yet.

I just returned from Utah where I visited with my sister and brother-in-law and shared 5 days of adventure with them. Four of the five days were spent on trails. My sister’s house sits in a nice neighborhood of well groomed lawns with views of the Wasatch Mountains. Their development butts up to a dell with miles of mulched trails for the runner, cyclist, dog walker, or equestrian lover to enjoy. Within a 10 minute drive you can be in Little Cottonwood Canyon at one of many trail heads that lead to mountain lakes, 12,000 foot peaks, mountain meadows, and rocks for climbing. There are many miles of trails that lead to infinity, so it seems. Cyclists are everywhere on the roads and trails. Trail runners were on the mountain trails where we were hiking for the day. It was totally blissful heaven to be in that atmosphere.

I am pretty sure that multi-time winner of the Wasatch 100, Karl Meltzer, passed us on the trail Saturday afternoon. Earlier we crossed paths with Neil Kaersley, a friend of my sister, who is taking part again this year in the Wasatch 100 as a pacer for his brother-in-law, Mark Colby. (The race starts this Friday at 0500.) There was freakin electric on the trails. Neil and my brother-in-law, Jim, both said they see Apollo Ono, the Olympic speed skater, on the trails regularly. I was totally “amped” up there in the mountains. My mind has been spinning on how to figure out how to spend more time out there.

My sister, Judy, and I hiked Antelope Island, which is the largest island in the Great Salt Lake (GSL). Home to buffalo and antelope, we hiked the Frary trail. Judy sent me on to the peak after getting most of the way there, herself. Alone, I forged on to the false summit where I shortly thereafter got off trail and onto an animal trail by mistake. It looked simple enough to get to the summit; just follow the knife edge until I get there. However, after much risky climbing with Jim’s coveted Alaskan hiking stick in one hand and a backpack on my shoulders, a point came where I said to myself, “do not do anything stupid”. The realization that the limit had been reached came when I found myself perched on top of a knife edge with a 1000 foot drop down either side. My legs were straddling what looked like a steep roof peak. It was a beautiful view, but I was not able to go any further on the rocks without climbing ropes and nerve medication.

The knife edge leading to Frary Peak, elevation 6500 feet.

I carefully backtracked, but was unable to “un-climb” some of the areas I climbed up minutes before. Then I saw a hiker several hundred feel below. We screamed to each other, with me gaining the knowledge that I was “off-trail” and that she was “on-trail”. The executive decision was made for me to attempt to climb down to the trail and have another go at reaching the summit. Minutes later I found myself lodged in a chute with nothing below my feet for 40 feet, hanging by my arms (my chest and arm muscles screamed at me for the next 2 days). I was in a spot. Repeat mantra, “do not do anything stupid”.

I dropped Jim’s stick and watched it land 100 feet below me. Now, with more fingers in use, I climbed back out of the steep chute and found another way down. It took me a while to find Jim’s stick. In the process of all this, which included scrambling down rock scree, a microwave oven, sized rock dislodged because of my antics and crashed down the mountain. I could hear it smashing everything in its path as it rolled down the mountain for the next 2.5 minutes. It was so loud that I prayed my sister couldn’t hear it, for fear she would think it was me.

I eventually reached the summit and called Jim who was in his office. I told him I was “okay” and that I had Judy’s cell and I had reached Frary Peak (it had taken longer than anticipated). Then the voice in my head said, “dance naked on the summit”, so I did (the sole hiker on the trail was 2 miles back; I was alone). Crazy, I know, but maybe it was the altitude’s thin air at 6500 feet.

Later, that same day, Judy and I waded from the beach into the Great Salt Lake. I floated unbelieveably high, just like everyone ever told me. Instead of floating up and down like in a pool, I was able to have head, hands. feet, knees, and stomach out of the water while laying on my back. The GSL is much saltier than the ocean. It is all that remains of the ancient inland sea of Lake Bonneville.

Me floating in the Great Salt Lake

There is so much to tell. Being with Judy and Jim was awesome; adventure during the day, good meals and games at night, plenty of sleep, and a ton of laughs. It was a great break from my wonderful, yet busy, life in Maryland.

With Judy and Jim on the Red Pine Lake Trail, Little Cottonwood Canyon, Wasatch Mountains, Utah.

Monday morning Jim woke me early and said we’d hike to White Pine Lake at 10,000 feet plus. By 10:30 we were 5.5 miles up the trail at the lake looking at mountain goats on the nearby mountain meadow, which was straight up and down. There was ice in places and a vein of snow left over from winter. The trail was spectacular; full of vistas even an artist couldn’t render. Half way back down the trail we saw Neil again and we chatted. The trails were empty considering the number of cars in the parking lot. Shortly after we saw Neil we came upon a bull moose. We were 30 feet from him. He was really cool to watch and photo; a good sport, I’d say.

The moose on White Pine Lake Trail

By day 5 of my trip my legs had adapted well to the ups and downs of the trails and my lungs had adapted well to the altitude. Sunday, Jim lent me his mountain bike and I rode the dell until my heart was pounding out of my chest. It has been a long time since my heart rate was up that high. During adventures, I hiked in my trail shoes, but wore my new Sport Trek Vibram Fivefingers on the plane both ways, and all the time off the trails. They were too new to my feet to risk wearing them on the trail. Upon my return to Wittman, however, I ran 2.25 miles on Wednesday in them with success. I plan on running the Gunston 5K in fivefingers.

I could go on, but I won’t. Good to have some trail-tales this time. My new mantra is now, “Live, Love, and Serve” ~ Michael

Where to Begin?

2010-07-11T18:31:00.003-04:00

Lake Koocanusa near the family cabin in Rexford, Montana.

This can only begin with an apology for not posting anything to the Runners On Trails blog site for nearly half a year. Last you heard from me I was jumping into the freezing ice-choked waters of Town Creek, Oxford. So much has happened in these past months, but very little has to do with running on trails. These legs haven’t been on a run in over three months, and it may be longer than that until I can run again.

On April fourteenth I seriously hurt my back. I spent the better part of 6 weeks on my back for 20 hours a day. My family drove me to appointments, lacrosse games, and graduations while I laid flat in the back of Julius (nearing his 240,000^th mile). Gradually, the amount of time “up” on my feet or sitting has increased, but I am still in sciatic pain daily, yet, getting better daily. It has been an excruciatingly slow recovery.

Now, my adventuring includes core/back exercises every morning, physical therapy twice a week, swimming lightly twice a week, and cycling slowly, increasing my time by two minutes a day. The doctor told me I do not need surgery, that I tore a disc, that I have three discs that are showing normal signs of age and deterioration, and that I should probably never take up running again. If that last comment caught your eye, what do you think it has done to me?

Every aspect of my life has been affected by the back injury. Nothing is the same, and though I am told by several professionals in the field that I will make a complete recovery, it is hard to imagine being the same again.

My family and friends have been hugely wonderful to me. It is difficult for me to rely on people to “do” for me. I do not know how I would be making it through this bout without my wife, Carita. She has been an angel in more ways than one.

Where does all this leave the blog? Let’s just get on with things from the trail. In my next post, I hope to write about my last run in Montana in early April…during a snow storm. Appreciate what is in front of you ~

A Simple Run

2010-01-27T19:27:00.008-05:00

The plunge-escape of the 2nd Annual Stupidathon. This is Town Creek, Oxford on a mid-January Saturday afternoon. Hmm?

About a week after the preceding blog entry was written I was scheduled for knee surgery. It was December, the holidays were coming, and my knee was not improving since re-injuring it during the April running of the Delaware Triple Crown. Since, all one does around the holidays is sit, eat, and socialize, I thought it the perfect time to try and heal my knee.

It now has been six weeks since Dr. Rick Mason put two holes in the front of my knee, cleaned away my torn meniscus, and cleaned away “moderate” arthritic growth from under my knee cap on my right knee. Since I was fourteen, I had never gone six weeks without running. This really hit home on Monday.

I had epoxied myself out of the shop by 4:15, and the mood struck me to try running as I walked to the house in the warmish still air of that January afternoon. The headcold that had held me captive for a week still lingered, but, “damnit” I was going to try to run; it had been long enough. This run needed to be private, however; seen by no one. I’m not sure why this was, nor why tears gushed out of my eyes while driving Phinn and me to Rabbit Point so we could work all this out. Perhaps the answer lies in an answer to another question, “why DO we run?” The weight of all those reasons why I love to run; why I must run is tremendous. That weight had brought me to this moment.

With the truck parked by the gate at Rabbit Point, I set my goal of running to a fork in the lane a couple hundred yards away. This was it; a defining moment. I wanted to run really BAD. It was awkward and a little painful, but I did it. It felt like I did not know how to run, at all. Small strides (all my running buds know how long my stride is) with a great deal of thought got me there. Another goal was set and made, then a longer one; set and met. In the end my new-feeling knee carried me just under 2 miles. Near the end my old stride was making guest appearances, but I also felt the use of my core, which might be more integrated into my new running style; we’ll see.

Phinn licked me as did my stretching at the bench on the point. We ran back to the truck feeling like running was going to be a part of our lives once again. At Dr. Mason’s the following morning, he officially released me from his care and instructed me to continue running twice a week for a while, increasing my distance by half a mile each week until I reached a comfortable distance.

Folks, I’ve run the past 2500 miles with knee pain of some level or another. The thought of running without that pain absolutely sends my spirits soaring. I’m not there, yet, but the possibility now exists. Patience and prayer will get me there.

What about my shoulder? On September 4^th I had surgery on my left shoulder. Some of the professionals that have worked with me over the months believe I am stronger and am showing progress with my nerve palsy. I am still hopeful of a full recovery, but only time will tell. My swimming is going well. I swam a personal best on last Sunday in Annapolis in the 50 yard free leg of a relay. The most enjoyment I have are with doing the custom workouts created for me by the Galans. More than speed, I am concentrating on holding form in my strokes as I tire by adding distance.

The Stupidathon crew: Mike V, Shaun, Dominic, Jeff, Brennan, Joel, Lori, Andrew, Wood Frog (in Shaun's cape), Lando, and Bickford. Missing are Brian and Megan.

On a not-so-smart, yet, very fun note, thirteen of us participated in the 2^nd annual Stupidathon on Saturday, January 16^th. The course was from Dominic’s home on Needwood Avenue in Easton to Oxford via bikes, then run from Hinkley (Crocket Brother’s BY) to Bachelor’s Point via the Strand and return. At this point there was no open water shoreside in Talbot County. Bickford had to chop a hole in the ice for us to use. The water was frigid, though I think I won the “least amount of time in the water award”. Several of us, including yours truly, went for multiple plunges. Perhaps this is why I’ve had my worse cold in 15 years.

There is so much I want to look forward to this year, but, at this point I am not planning on any events. I want to be able to swim, ride, run, love, and appreciate all that life has to offer first. If life throws in a few competitions, then I’ll have at it. Happy New Year, everyone. ~ Michael

Swimming in the Snow

2009-12-07T20:44:00.008-05:00

The 2009 TCY Master's Swim Team photo taken Saturday, December 5, 2009.

There hasn’t been much running on these legs for the past week, yet, my legs have been getting much use in the pool. Perhaps we should change the name of my blog; but to what? Any suggestions?

Saturday was an awesome day at the Talbot YMCA. Mid-afternoon found me “cooling” down in the “warm” pool, hanging with friends, and watching the beautiful snowy scene out the window. The Talbot County YMCA (TCY) Masters Swim Team hosted our semi-annual Swim Competition and Chili Cook-off. We had a record 26 swimmers register from our own team and nearly 100 swimmers from all over the state. With 4 scheduled practices each week and the fact that we all live adult lives, it is rare that we ever get more than twelve of us together at any one time.

I had one of those “moments” before the meet began where I experienced pure happiness. It was when we had our team warm-up in the pool before the guests arrived. There was some music playing on the stereo which added to the mood and someone (I believe it was Lisa) said aloud what I was feeling; something to the effect that, “how cool it is to have everyone together for this afternoon. That it is wonderful to have a day where we come together as a group to push our limits and show our stuff after all the hard work, early mornings, long workouts, chlorinated hair, water filled goggles, pool water lung-rinses, and missed flip-turns”. As an adult there are few sports like swimming where you see the full range of 18 to 80+ year olds; where we all compete, no matter the age, level of competence, or physical restriction. I could loudly hear my team cheering for me as I swam the 200 breaststroke event. Though I know I can do better in the future, that swim was fun, especially with the voices of support ringing through my swimcap into my ears. Saturday with my team was one of those magical days I’ll remember as being special.

Oh, yeah, the swimming: the results can be seen here. I swam in 3 individual events and 2 relay events. I bested my competition 200 breaststroke time by nearly 10 seconds ( my aim is to best it by 10 more before spring). And, I swam my second fastest 50 yard freestyle, ever! The more I go to the meets and watch other swimmers, the more I know what I want and how I want to swim. I see where I want to go. With the continued help of the Galan Family and my TCY team I know I will improve.

The shoulder: I’m back to pre-surgery condition, maybe a little better overall. My palsy still persists in my left shoulder, but doesn’t affect my swimming strokes. However, if I don’t bring my hands together strongly during a dive off the blocks and will sometimes wrap my left arm around my chest because I’m not strong enough in that outer rotation to resist the rush of water as I enter. Other than that, things are good.

My goal is to be able to swim more than a mile in open water at an energy efficient pace of 30 minutes per mile or under, without be stressed. My kick is the key. And, to get a stronger kick in need to strengthen my core. I am attacking my core these days. Wish me luck. Propeller legs rule. Love and appreciate life ~ Michael

Monumental Run

2009-11-24T09:34:00.004-05:00

Lori, Joel, Shaun, Dominic, Woodfrog, Katherine, and Mike V. posing after 11 miles of running on Sunday, November 22nd with Abraham Lincoln keeping an eye on us in the background.

Rise Up Runners in DC

An adventure that has been on the table for a few months came to fruition today. The Rise Up Runners took an early morning sojourn to Washington DC for a run around the national monuments. Katherine, Lori, Joel, Mike V, Shaun, Dominic, Joel, and I ran 13ish miles in and around the memorials and Georgetown. We parked at the Capitol, then hit Washington, Jefferson, FDR, Georgetown (my niece Ashby), Lincoln, Vietnam, WWII, Washington for a second time, and then back to the Julius.

The Jefferson Memorial with friends

The weather was cloudless skies, a light Northerly breeze, and temperatures in the 40’s. One of the highlights of the day for me was being in the Jefferson Memorial with my friends, and no one said a word. There was something special about being at peace with your friends, and no one had to say a thing. The early morning sunlight was shining sideways between the columns onto Jefferson, himself, making a golden glow aura to the open room. Only the seven (eight if you count Thomas J.) of us were present…silent…appreciative…friends.

The next most awesome part of the day was Lori pulling out a box of unfathomly-good chocolate coconut squares she created earlier. They were awesome!! Other highlights included an early morning hug from my niece, Ashby, in Georgetown and having her meet my friends. She was more than a good sport to get out of bed (it was 9am on a Sunday, and she is a college student) and greet us.

The pool has a grab on me again and sees my presence three times a week, now. I swam at the Washington College meet on the 15th of November, bringing home enough points for us (TCYS) to beat our new nemesis, the Chesapeake Region Aquatic Blues (the CRABs), by two points. My left shoulder is still very weak. Swimming helps keep good movement and range of motion in that arm while the nerve is repairing itself. I have shown some improvement in the Superspinatus muscle but none in the Infraspinatus, yet.

This week will see the Run for Hospice race on Friday after Thanksgiving. On December 5th we are hosting a masters swim meet at the Talbot County YMCA. In the meantime don’t forget to swim, run, ride, love, and appreciate all that you can.

Skyline Drive

2009-11-01T20:38:00.009-05:00

This black bear was in the tree at Thornton Gap. He walked out that thin limb with all four paws. When he decided to climb down the tree it took less than 5 seconds.

Carita and I celebrated our 20th wedding anniversary by taking an overnight in the Shenandoah Mountains and a drive up the famous Skyline Drive. We got out of Julius and did two nice hikes. The first was at Bearfence Mountain where we hiked part of the AT. On the way to the summit we had to climb over a rock scramble which was much harder than anything in the White Mountains. After lunch at Big Meadows Lodge we hiked down a mile to Dark Hollow Falls. The trail was easy to follow, but had a constant grade; the kind that really gets your heart pumping on the way up. I took liberty from Carita and ran the return trip.

In the Shenandoah's the leaves have turned colors and 70% of them have fallen to the ground for the winter. However, those that remained on the trees were beautifully golden. It was another world and we enjoyed our time, how ever short, that we spent there.

Seeing the bear was icing on the cake for our trip. By 5pm on our last day we had only travelled 40 of the 65 miles of our projected Skyline Drive trip. We decided to cut it short and cut off at Thornton Gap. We must have been drawn to this bear, because it was in a tree on the off-ramp to Thornton Gap that we saw the bear in the tree. What a treat!

We have a video of the bear, but the digital world is not allowing me to upload it hear. I'll try again soon.

WyeJuvenation

2009-10-21T08:49:00.006-04:00

Bountiful Corn!! A harvester transferring corn to a truck in a field on Sharp Road.

Driving over the Bay Bridge yesterday morning in route to my 6-week post surgical check up, I was struck by the beauty of the building day; light wind, crisp sunshine, fall colors, and warm 65 degree temeratures. It confirmed for me that packing running clothes in the backpack earlier that morning, was not just an exercise in futility. The plan was to return to the Eastern Shore after my Baltimore appointment and hit the roads and trails on the island at Wye.

Wood Frog running the road at Wye Island Tuesday afternoon.

It was 2:07 when I closed Julius’s door at the picnic area to start the seven mile “out and back” run to Ferry Point Trail. Decked in a sleeveless EMS shirt and tanked up on water, I quickly fell into pace and took in the surroundings. Immediately, the sounds of Wye filled the rhythm of my mind; honking of geese, twittering of birds, rustling of corn stalks by deer, sporadic crunching of leaves by squirrels, and the drone of a nearby combine-harvester filling the bin with corn. But, along with that came the sense that I was alone; alone in a place where I am usually in the company of running buddies. Michael Valliant and I have enjoyed a couple of hundred miles of running together at Wye Island over the years. It was with him that we laid out pre-marathon “long” runs and discovered the rejuvenation powers of a few hours running on the island can bring. We have enjoyed good runs with our other buddies, as well, all of whom have enjoyed Wye Island’s fields of grain and forests of maturity.

Right after my appointment I thought about texting the RUR group; inviting them to join me for a run at Wye. Surely, one of them might be able to play hooky? But, something made me think otherwise. Perhaps it was the thought that I might ruin the rest of their day, making them wish they could meet me, when they couldn’t. Or, maybe I didn’t call anyone because deep down I needed to have a solo rejuvenation time on my own two feet.

My right knee draws my attention while I run. I have pending a surgical procedure to adjust a torn meniscus. I can feel it with every strike I take, some with less intensity than others. But, I’ve run about a thousand miles on the knee like it is. However, the injury got worse after the Trail Dawgs Race in April, and now it is hard to have a run where I don’t notice it (a few times I’ve had to stop in the middle of a run because of the pain).

But, with recovering from shoulder surgery, the thought of having the knee done seems overwhelming. I have decided to delay knee surgery until my shoulder recovery has gotten to a point where it is no longer intensely taxing on my body. Dr. Murthi assured me that I was recovering extremely well, ahead of schedule in some areas, and that the atrophy and weakness of my left shoulder is going to take a long time to recover. I was encouraged by what he said. In the week leading up to my appointment with him, I have been experiencing pain in my arm that has held me back from doing some of my strengthening exercises. This has been very discouraging. Running does not hurt my shoulder, at all. Patience.

The Rise Up Runners who supported (Joel???) the Michele Laughman 5K in the rain on Sunday. From right: Lori, Laura, Wood Frog, Shaun, Mike B, Mike V, Brennan, Dominic, and Kathy.

On the brighter side, I was able to run the Michele Laughman 5K on Sunday with my friends. Even though I was at least three minutes off from my PR, I felt strong. Even my knee seemed to behave. So, during yesterday’s run at Wye, as long as I kept my mind active in thought, my knee didn’t bother me.

On the return route from Ferry Point the sun was strong on my back. I slid my shirt off my shoulders and let the sun warm them. With positive thought and visualization I willed the sun’s warmth to heal my ailment. It was a good mile of running like that in the sun. With focus on my left scapular muscles I could feel my blood respond to the sun’s energy and warm that area. It is blood flow that heals. The mind can actually direct blood flow, but it takes practice. I, hopefully, inched my shoulder to a fuller recovery.

Wye Island is a place where:
· green Osage fruits lie on the ground
· cool briny water from the river at Ferry Point feels refreshing on my face
· pick-up trucks with teenage boys arrive for an afternoon dove hunt (at first I thought they were looking for a place to drink beer)
· birdwatchers seize their prey
· the roads never get any shorter
· a person has full opportunity to clear one’s head
Pay no mind to the orange "CHECK ENGINE" light. Julius's 220,000 odometer reading.
On a lighter note: Our good reliable friend turned another milestone in his life yesterday. Julius has provided my family and friends with 220,000 miles of transportation up and down the East Coast and beyond. The only place where my family has spent more time is in our living room and beds. Julius is a reliable friend; we salute you.

This coming weekend brings a confusing array of offerings. I will do my second bout of coaching a Saturday swim practice for the Masters. Then, what to do? St. Michaels High School is having a 5K run. The rescheduled Tour de Trappe is being held offering 10, 40, or 100 mile options. Hmm…what to do? AND, rain is in the forecast. We’ll see what happens. In the meantime, swim, run, ride, appreciate, and love ~

Four Week Update

2009-10-02T13:23:00.000-04:00

It has been four weeks since my shoulder surgery. At times I feel I’m 90% back to where I was before surgery; other times less. I’ve eased back into work these last few weeks, as I have with running, cycling, and swimming. Physical Therapy has been a good part of my recovery thanks to the good people at AquaCare in Easton. Brian, Jeff, Laura, Kim, and others have moved, twirled, stretched, pushed, yanked, and zapped me in all the right directions. It is a fascinating field.

There may be a 5K or two on the horizon this month, but there is also an appointment with a knee specialist on the twelfth. Surgery on my meniscus tear may be inevitable; more on that later.

Surgery Accomplished

2009-09-05T11:43:00.007-04:00

Day one after shoulder surgery...so far so good.

Yesterday’s surgery went extremely well and I am nearly pain free today; that’s the short of it. Here’s the rest:

We were scheduled to arrive at Kernan by 9:30 to do a physical examination, an EKG, and some blood work before my 12:30 surgery time. Carita and I left the house at 7:15. When we got to Skipton, Route 50 was closed in both directions due to an accident near the Wye Mills Route 662. We detoured past Fike’s Orchard with only a 15 minute delay in the overall plan.

When we had just turned onto Route 2 Ritchie Hwy, my phone rang. It was Angelica (mission control) from Kernan. She said the patient scheduled before me drank coffee this morning and they had to give him my time slot; could I come in early for my operation. I told her we’d be there in half an hour, but was she aware that I still needed my pre-op exams? She said fine, she’d handle it.

We rolled into Kernan at 9:08, Carita gave me my last pre-op remedy, and we marched into the hospital like brave soldiers. Theodosia checked us in, asking Carita more questions than me because our health insurance is in her name. We never waited more than 30 seconds for anything all day long. I was immediately admitted by Nurse Gabriel from Trinidad. She passed me off to sweet Lois who prepped me and gave me my first IV. Unfortunately, the first IV didn’t take and another nurse, whose husband had recently fished out of Tilghman Island, got me connected and fired up with the IV.

Then Brian Duggan, the chief resident, whom I met last week came to give me my physical. He looked hurried, and he was. My exam consisted of a stethoscope on my back in two places, two breaths, stethoscope on my chest, one breath; he asked me if I smoked or drank (I told him i have 2 beers on Wednesday nights), and that was IT! I asked, "no EKG? No blood work?" and he threw a hand at me and said, "awe, you're healthy enough". So, i'm really glad i didn't go throw all the convulsions of trying to get my pre-testing done here in Easton beforehand.

Next came my anesthesiologist, Dr. Banks who was a young woman that knew all about what my anesthesiologist/friend, Ona, had told me to ask about. Ona is on my swim team, along with another anesthesiologist, John Mulfur. I asked Dr. Banks if she was the best, and she said she was. She gave me a light dose id of sediative that felt like a couple of drinks. I remember saying, “there’s one vodka tonic…” then a few moments later I slurred, “There’sssssh two vodka tonicssssshsss”. I remember a few moments after that, then the next thing I knew, nurse Gena was waking me up after my surgery.

Me showing the Iceman blanket. The tubes hook up to hoses and tank of ice water for cooling the shoulder. It's very COOL!

Dr. Murthi came in to tell me my rotator cuff looked fine and that i did not need any repair there. He did the decompression and some clean up of some arthiritus on my AC joint. I was a little groggy, so I don't remember much more. He was rushing off to do another surgery and told me he'd see me on Tuesday. Carita was soon sent in to me, they got me dressed, gave her some instructions, and sent us on our way. My left arm felt like a piece of rubber. I had absolutely no feeling in it at all. They had given me a nerve block. My left hand felt hot to touch, but the only sensation I had in the arm itself was that it was cold.

At home we settled in with the Iceman cool water circulation system for my shoulder. It is like an in-floor-heating/cooling unit for the shoulder (see photo above). The girls arrived home from their first hockey game (victorious) and my parents gave us a visit as well. Green fish curry (yumm) was my first meal followed by fresh apple pie that the girls made from the apples in our yard. Life is good.

I am home, up, and about this morning; been to Farmer’s Market St. Michaels, and now am going to the museum for the boat auction. We'll see what report I can bring after Tuesday's visit with the doctor. ~

Thanks to all the well wishes and prayers. They worked….

Sunday....
It is now Sunday at noon-thirty. Before and after surgery Carita had prepared homeopathic remedies for me to take: Arnica for pain, Hypericum for nerve pain and healing, and Calengula for general healing. I have been taking these since Thursday. I only took 4 prescribed pain pills since the operation, the last being taken 31 hours ago. There is something to homeopathy, and though i dont' have a complete understanding of it, i am a believer. I don't expect to take any more narcotics during my recovery. I am taking an anti-imflamatory twice a day, however. The doctors and nurses said i would need the pain pills for ten days; i took them for 12 hours.

Surgery on September 4th

2009-09-02T22:55:00.011-04:00

Life doesn't always agree with the plans we make for ourselves, like in this photo of our capsize in the Chester River in July. Our foresheet tender, Carl (in blue), Boardman Bucky, and I are making the best of the circumstances given to us that day. Here, we have removed the sails, masts, boards, spreets, and debris from the capsized log canoe, Island Lark. We are about ready to start bailing. Photo by Tim Schreitmueller

Yesterday marked five months since I injured my left shoulder while swimming which resulted in Suprascapular Nerve Palsy. For five months I have not had the ability to rotate my left arm out from my center while keeping the elbow at my side. More than that, the weakness in the arm makes it hard to do simple things like comb my hair or raise a cup to drink. There is no strength in outward rotations. To most, the compromise is not noticeable. Upon closer look there are two "dents" on my left shoulder blade marking where severe athrophy has occurred to the infra and suprastinatus muscles. Despite this condition certain movements involved in activities like swimming, throwing the front board on Lark, and skippering Seabiscuit, can be accomplished without much notice of disfunction.

Treatment for this rare condition is to first wait and see if the nerve comes back on its own. We've waited....for five months. Next is to have a look surgically. If a muscle is not signaled within a year, it is unlikely that it will ever return to function. I am scheduled for surgery at University of Maryland Medical Center/Orthopedics at Kernan in Baltimore on this Friday, the day after tomorrow. I’ve only known of the surgery date for a little over 48 hours. The plan is to go into my left shoulder orthoscopically, have a look, decompress the Suprascapular nerve, and possibly repair a rotator cuff tear and remove some arthritis. The recovery time increases with each additional challenge the surgeon encounters in my shoulder. Let’s hope that only the decompression is needed. If successful, I should immediately notice improvement of function. Over an additional period of time, the muscle strength should come back, as well,...I pray.

In the short term, I am most concerned with how life will be post surgery: will I have improved movement and control? Will I be in pain? How long until I will be able to return to the activities that I love? How will this impact my family? My life?

I am not going the route of over-thinking what “might” happen. I’ve made the decision. Dr. Murthi has a great reputation as one of the best in his field. It will surely be different to be restricted as to what I can do in the days, maybe weeks, following this surgery.

I sailed/raced tonight. I biked yesterday with Jon Rice. I ran on trails with friends on Sunday (got poison ivy). I swam yesterday, too. When will I be able to return to these activities? The door will open up to different choices in the near future. Bring it on. In the meantime, everyone, continue to love, swim, ride, run, and appreciate life. I plan on doing a lot of appreciating in the upcoming weeks.

Phinn on the Trails

2009-08-25T07:01:00.009-04:00

Phinn and the girls sharing some smiles

My family and some friends were fortunate enough to hit the White Mountains again this year for a few days of hiking and relaxing. Most exciting was our opportunity to introduce Phinn, our Black Labrador Retriever, to the trails. The Whites have a fair policy for dogs: at all times you must keep them under control with the use of a leash or verbal commands. Phinn does a great job with his commands given to him. After our first hour on the trail with nine of us, he was able to be let off the leash as he stayed on an easy “heel” just aft of my left side. We hiked six miles the first day in rain and sunshine.

The White Mountain crew before our hike toward Zealand Falls Hut

We stayed at the Appalachian Mountain Club’s flagship lodge, the Highland Center, in Carter Notch. I highly recommend to everyone, regardless of age, to stay there for a night to experience life at an ecologically designed facility in a beautiful mountain setting. It is an awesome place for kids of all ages. There are trailheads right out the door for hikes of all intensities. The Appalachian Trail (AT) goes right through the yard.

Phinn on Mt. Willard

On the second day, Phinn and I took off before breakfast and climbed to the nearby Mt. Willard summit. At the top are a series of large smooth boulders where Phinn and I did some yoga and stretching. The view was beautiful as we watched the sun creep up the sides of mountains. Mt. Willard boasts the greatest views for the least climbing effort in the Whites.

On the way down, with only a light backpack, we were able to run. Half way down we came across an elderly couple hiking up the trail. Phinn broke his “heel” and greeted the lady by stealing her walking stick. She had no choice but to let him have it. He promptly brought me the stick and dropped it at my feet. The couple was amused, thank goodness.

Top: Phinn enjoying the cold Maine waters. Above: Phinn on the Monhegan mailboat, Laura B.

Later, on our vacation in Maine, Phinn joined us on our jaunt to Monhegan Island aboard the early morning Mail Boat out of Port Clyde. He swam in the North Atlantic that day, climbed rocks, and ran the many trails (17 miles worth on the island), with the five teenagers in our group.

Summer Sailing Bye

2009-07-29T21:06:00.012-04:00

Island Lark preparing for raising sails on the Miles River, Saturday, July 25, 2009. Photo by Nick Roper

It’s been over a month since the last post here on Runners On Trails, and a lot has happened since: Seabiscuit hit the water, 4 log canoe regattas have been sailed, 360 miles have been ridden, swimming has had a break, and running three days a week has become the norm. The people involved in these activities are my friends; both new and old.

It seems all the “Bieb” and I talked about during this past year was the return to the fun we had last summer in riding our bikes to the St. Michaels Pool on summer mornings for a swim. We did this a few times early on in June. We were met by the same folks there that also awaited our return; the lady-swim-walkers, the teenage lifeguard girls, and the other lap swimmers. Bieb decided to take a break from training to recover from the huge effort he put in to running Eagleman in mid June. After talking to another doctor about my shoulder, I decided to give it some rest, too, and put a hold on swimming for a while. I see the shoulder doctor tomorrow morning, and I hope to return to swimming soon. I miss it.

I was determined to get the star-boat, Seabiscuit, to the club by the Fourth of July. It had not seen the water in 21 months. We actually sailed Seabiscuit on the 3rd to the annual raspberry picking site. My daughters, Cole, and I sailed in 15 knots of air on a glorious afternoon and returned with over a gallon of ripe red raspberries. We ate them with cake while watching the St. Michaels fireworks. How good is that?

Seabiscuit in her first lead of the season with Taylor by the mast. Photo by Andrew Parish

I’ve since raced Seabiscuit in two Wednesday night races, taking a 5th and a 2nd. In our first race, Taylor Penwell and I nailed the first lap of two, leading the fleet easily. However, my rusty sailing-principle memory tripped me up and we lost the lead and got swallowed by the fleet. The second race with crew Bill Cox moved us in a better position by starting out mediocre and improving our position through out the course. Too bad we didn’t have another leg.

Corey, Lark's mainsheet tender and daughter of the skipper having a ceremonial drink of champagne from the 1925 Govenor's Cup. Photo by Nick Roper

But the real sailing excitement has come with the log canoes. Like a well oiled machine, the Lark crew assembled the rig and hit the first weekend with a bang, winning the first race by a mile. We’ve now sailed 12 races at three different venues tallying 5 firsts, 6 seconds, and a capsize. Our capsize in the Chester River was violent in heavy air. The recovery was tough, too, in the rough conditions. It took several bailing attempts to get her back. We also “turtled” Lark for the first time in 24 years. Other racers who saw us said Larks’ centerboard looked like a giant shark fin (7 feet tall) sticking up in the air. We’ve won some important races including from this past weekend: The Sidney Covington Trophy, the Oliver Duke Memorial Trophy, and the Governor’s Cup.

Victor's son, Terry, one of our best boardmen on Lark, tips the Governor's Cup so Wood Frog can have a sip. Photo by Bowie Rose

It is hard not to recognize the fortunate situation we have on Lark with the crew. The bulk of our crew has been together for 15 years. The core of the crew has been together for 30. The newest crew members have grown up with the Lark, for they are our children. We sailed with six Lark offspring this past weekend. The regular crew helps to keep Lark competitive.

Victor in all his spendor, about to hug a crew member from Oliver's Gift. Pink "Brougham" in the background complete with palm tree. Photo by Nick Roper

Lark’s success reaches beyond who sails during the races. Our chase-boat crew is awesome. Victor, Tad and Ebby’s brother, uses his boat as Lark’s tender, towing us to and from the races and picking up the pieces (literally) when we crash and burn like we did on the Chester. Victor is, well,…interesting. He’s one hell of a nice guy, but a little difficult to label (see photo). Brougham, Victor’s boat, has evolved over the years. First there was a couch on the roof, then a living room, phone, exercise machine, palm tree, and the latest is a pink paint job. The chase-boat crew, especially, Judi, help in many ways from insuring we know the correct course to feeding us with brownies.

Island Lark skipper, Tad duPont, behind some of the prizes won over the weekend. Photo by Bowie Rose

This past month I have had privilege to bike with some new friends. Roy and I had an awesome 40 mile ride on the Fourth of July, hitting some new terrain for both of us in and around the Leeds Creek area. Roy is an awesome guy, a quick triathlete, and has a beautiful family. Later the same day we took his son, Sam, on Seabiscuit for a fast sail up the Miles River. The ego lap in St. Michaels harbor was cool too, especially, the tack in front of the Crab Claw. Roy gets to ride in Central Park during the week, and recently busted some ribs in a wreck there when a lady stepped into his path. Heal well, Roy!

Tim is an artist and was visiting locally for the recent Plein Air Competition. I borrowed a bike from Dominic for Tim to use (thanks, Dom!!). Last Friday afternoon we went for a ride to Tilghman. This was an introductory road-bike ride for Tim. He is recovering from knee surgery after a lacrosse injury last year. This guy is so pumped to be a triathlete. He’s already an athlete; lacrosse and mountain biking. He’ll make the transition into triathlete easily. Tim took first place in 3 categories at this year’s Plein Air, and sold all of his paintings for the week. Congratulations, Tim!! I look forward to our next ride.

Tim Bell's "End of the Day" painting from 2008. Photo from McBride Gallery

Though I am still contemplating knee surgery this September, I am managing 3 runs a week, two of which are with Katherine. She is training for the Rehoboth Beach Marathon in November, and I guess, I am too since two of my runs each week are with her. It is amazing to see Katherine’s speed increase. In our most recent run on Tuesday (see RUR blog) we ran with Mike, Shaun, and Andrew until we met up with Joel in San Domingo Creek. During Katherine’s fast intervals, I had a hard time keeping up with her. She was once a 5 minute miler. Hmm…

Rise Up Runners Andrew, Michael, Kat, Shaun, and Wood Frog on the St. Michaels San Domingo Wharf this past Tuesday morning. Photo by self timed MjK

There is so much to look forward to: New Hampshire and the White Mountains, The Samoset 10K in Bristol, Maine, lots of biking, an occasional Wednesday night race on Seabiscuit, and 3 more weekends of log canoeing with my buddies on the Lark. I am deeply appreciative of the many people in my life that make all these adventures meaningful and fun.

Friday I turn 45 and will be spending the weekend on the vintage racing yacht, Windalier, with my daughter Eleanora, our good friend Cole, our new friends the Bench’s (their boat), and Windalier’s crew as we race Friday night and into Saturday seventy miles down the Bay to St. Mary’s City in the Governor’s Cup Race. It has been 10 years since I last raced this race aboard my brother-in-law’s boat, Restless. I am happy to have this opportunity to share this adventure with Eleanora. St. Mary’s holds many great memories for me with the Restless and Nicole crews over the years. It’s historical significance, geography, and festive atmosphere strikes at every heart that sails ashore.

Sail, swim, ride, run, and appreciate ~

Assateague Assault

2009-06-22T10:08:00.008-04:00

Wild horses gather on the beach at Assateague Island National Seashore.Photo Credit: Courtesy of the National Park Service

Yesterday’s triathlon on Assateague Island was the last on my agenda for the spring, and has brought me pause to reflect on this spring as a challenging, yet, rewarding string of weeks. Speckled with injury, personal bests, disappointment, and some hardware, this racing season has been fun. Isn’t that what it’s all about?

Speaking of fun, how about running from the beach at full tilt with a hundred contemporaries into the surf? Us “old” guys (40+) had the third wave start at Assateague’s second annual triathlon. The course was set from the south with turning marks ½ mile (ha!) apart, set 200 yards off the beach. There were 2 intermediate marks that could be taken on either side of the course. The current or riptide was variable and confused; seas were calm, and wind cranking at 15 from the shore, which put the swimmers in the lee, a favorable state. As our start time approached clouds covered the morning sunshine; it was 7:30.

The day started for me at 3:10 when both my alarms went off within seconds of each other. I was in the truck loaded with gear and a fresh bowl of oatmeal and orange juice by 3:40. Corey Duncan and I met at the YMCA at 4:05 and were on the road by 4:10. Corey has an intense truck; diesel, extended cab, with a five-bike rack on the hitch. We gaggled like a couple of old hens during the whole ride to Assateague. It was great to get to know Corey better and to find out the common threads we have in Talbot County life. It was even better to have a buddy to prepare for the race; we picked up our packets, got body marked (my lady must have had a new marker because my numbers have yet to fade), set up transition, went for a warm-up 6 mile ride, and walked the beach to the starting line together. Corey was in the first wave. I was 10 minutes later in the 3rd wave. Once Corey’s U40 wave started I never saw him again until we were on the bikes and he was coming out of a neighborhood when I was going in.

I had a sweet start, positioning myself in the center, next to Stuart Horsey, and in front of the 75 guys in my wave. When the horn went off I bolted for the water, leaped over the first breaker and dove into the sea and started my thing. After a couple of strokes I took a peak and no one was on either side of my peripheral; was I in first place? On the second look I saw the buoy over to my far left; I was heading to Africa while the pack was swimming to the first buoy. I must have gotten disoriented in the seas. I took a hard left and found myself in the first dozen guys to round the mark.

Just like in sailing, I went off by myself and stayed left as we swam north to the finish. I kept a good line and even swam inside the last intermediate buoy. We had green caps. The women ahead of us had pink caps, and Corey’s wave had light-blue caps. I could see all colors on my right side, and that made me feel good about my swim. I over took another woman at the turn for the finish. We took a hard left and swam toward shore. The first breaker rolled over us and we felt the “suck” of the sea as it stopped our forward progress. After more strokes I noticed a few folks had stood up and were in chest high water. That’s when the second roller hit us. I, luckily, remembered that this was fun, and as the curling wave hit me, I did my body surfing-thing and rode the wave 200 feet into shore; it was perfect. I must have passed 8 swimmers with that maneuver.

Transition was quick and I hit the bike with a vengeance. I’ve learned that in a sprint distance triathlon I can go as hard on the bike as I possibly can and still have legs to run. I averaged 22.4 mph on a 14 mile ride that had a 10-15 mph headwind for the first half of the ride. Coming off the Verrazano Bridge on the return to Assateague I hit 32 mph with a tail wind. My ride was the 25th fastest of the 307 bikers. I passed many bikers and got passed by no one.

I felt out of breath going into the run; transition always takes it out of me. I settled into a good pace; a fast pace, I thought, and soon was passed by the only man to pass me all day. He and I had been battling on the bike; I won on the bike, he won in the run. He clearly was a runner, out pacing me with ease. I passed a few in my age group near the end as I was able to pick up the pace. The run course took us throught he camp grounds and around several ponies that were on the path. One pony got startled by a kid on a bike and reared up on its hind legs right in front of me. I had to jump off the path to avoid ending my day badly. Near the finish I overtook another in my age group and was able to keep him at baye through the finish.

After finishing I soon met up with Corey, who finished minutes ahead of me, and with Lee Babcock, the guy who passed me. Lee won the 40-44 year old age group. However, even though I am still 44 but will turn 45 this year, I was placed in the 45-49 age group bracket. I would have gotten 3rd in Lee’s group, but ended up 6th in mine. What a bummer. I always seem to be in a very competitive age group. To make matters worse, Lee was sure he had won his age group, and equally sure that I had won mine. So, my hopes were really high as we walked over to the score board. Those hopes were dashed and I came away not feeling good about the race. It has taken me to this morning to see clearly how well I did do.

After analyzing the results I’ve come to the conclusion that both the swim and run courses were longer than measured. And, my wave and the wave behind us may have encountered more fowl currents than the first two waves. The fastest swim time for the entire race was 14:32, which for a half mile swim is SLOW (should be down close to 11 minutes). Only 5 people broke 15 minutes in the swim. My swim time was 18:19; not a good half mile time, but a good one for the course yesterday. I was 12th in my wave. There were people in the wave behind me that I know should have beaten me, and they didn’t. There were swimmers in my wave that I thought should have had the best swim times and they didn’t. This gives me the theory that fowl current intensified for the later starting waves (there were only 4 waves). That’s ocean swimming. It was a fun swim. And, Bieb, I never once thought about sharks!

Yesterday’s fastest run time was 19:25, a 6:05 pace, which is SLOW! I, usually, run a sub 7 minute pace at these distances, not a 7:27 pace, which is much slower than the pace I was pulling yesterday. Supposedly the course was 3.2 miles, but, given these results I would say it was much longer. From looking at the first runner’s physique and stride (we passed each other when I was starting the run; he was finishing), I would say that guy could easily have been pushing a sub 5:45 pace. So, after studying these results closer I feel much better about yesterday’s performance.

Corey had a good race, as well, despite his hamstring issue, finishing in the upper 18% of the competitors. He was also 5th in his age group, earning him some press in the results (see MALE AGE GROUP: 35 – 39).

We stretched and ate, did a little socializing, then hit the road back to Easton. I met up with my family and we had a Father’s Day brunch at a local restaurant. Then I did what any father would want to do on Father’s Day…take a nap.

Log Canoe Racing starts next weekend, and Lark expects to be out to defend her title from last year. Love, swim, ride, run, and appreciate ~

Success at Eagleman

2009-06-17T08:02:00.015-04:00

Dan, Mike, Charlie, and I enjoying a post Eagleman meal. The day started off cloudy and cool and ended with breezy bright sunshine.

This year it is not difficult to pinpoint the success that Eagleman brought, not just to me, but to three of my friends who got the chance to participate this year because of varying degrees of my influence. The first is Dan, who signed on to Eagleman Half Ironman when registration opened last July. I remember convincing him that he could easily finish within the time limits, and how awesome it is to have this event in our own backyard. The second is Charlie, whom I asked to do the swim portion of EM as part of our Team Talbot Dudes. And, third, but not last, is Valliant, who made our TTD complete by manning the running leg. As the four of us were sitting in the shade after EM eating buffet recovery fuel, each of these "first time Eagleman dudes" was talking about next year’s Eagleman; how awesome is that?

Dan has a stunning write-up of his experience that I hope to link here for you to read. One of the lessons learned from doing these types of races is that one must be willing and comfortable with adjusting his goals; sometimes that means on the fly. Dan shows us how well it can be done. He nailed the swim (his most challenging leg) and bike, but encountered a similar situation as I did in the run last year…tough going. Still, Dan finished with style in a little more than six hours. He’s already set his time goal for next year and is ready to write the check for Eagleman 2010.
Charlie and others in his wave preparing to hit the water. The first turning mark (of 4) looms in the background as does the Hambrooks Boathouse.

SWIM
Charlie just graduated from high school and has enjoyed training for this event. He said, disappointedly, that he didn’t have any swimming goals now that EM was over. Eagleman holds a lot of weight for folks like us. It’s the biggest event in our area, bringing top notch professional and amateur athletes to a venue that is watched by the world. Now, at age 18 Charlie already has an Ironman event under his belt. Though he is on the summer swim team, the excitement that is Eagleman will loom large in his mind (mine too) for a long time, making anything less seem unimportant, initially. But, Charlie is a fine young man and he will give his best toward all endeavors he has in the future. At his age I wasn’t good enough at any of these disciplines to consider entering an event like EM. Charlie nailed the swim at 36:40 despite having major difficulties with his goggles fogging and not being able to see. His enthusiasm during the past month has been welcome by me; it has helped me know that I made the right decision to go relay.

Jena (closest woman), who is a fellow TCS teammate, and Charlie (without a cap) eye up the 1.2 mile Eagleman swim course.

BIKE
My goal was to have nothing in the bank when I returned to transition after 56 miles. Goal accomplished! There was no way I could have continued with a run after my ride; at least not without a half hour break. I sprinted on the bike for 35 miles, averaging over 22mph and hitting 25-27’s several times. That was cool, and I’m glad for doing that well for so long; it’s all part of learning limits, learning the bike, and pushing my body, mind, and spirit. But, then my legs died. They no longer had that extra punch to be able to lift my butt off the seat and push in a sprint. Nor did they have the power to pull back and lift on the second stroke. Add to that a wicked head wind, and I felt my average speed drop considerably. I suffered through the next 15 miles, but gained a second wind for the remaining six miles and finished strong. Ultimate goal was to try for 2:30. Lower goal was 2:45. My time was 2:42:44; I’ll take it. My time was second best in our division and fourth best in all the relays.

TEAM TALBOT DUDES, complete with finishing medals, pose for event day photo. We did not know the results at time of the photo.

RUN
I approached the relay transition area from an unexpected direction (yes, I got lost) after the bike ride. Valliant was standing there among the throngs of triathletes looking distantly in the proper direction. I was half running, half lying on the bike heading toward his right side. He could hear me calling his name, “VALLIANT!!” but he couldn’t see me. It was almost comical. As I staggered into him, we switched the timing chip, and at the last moment he remembered the bib. Off he went on his half marathon run. It was a hot windy run. I remember a time when breaking 2 hours in a half-marathon run was a big deal. Mike did a stellar job in Sunday’s conditions and finished with a time of 1:54:39, well under the predicted two hours. Mike instituted a policy years ago when we started running that we hydrate every 15 minutes. It’s a policy that I adhere to consistently. While he was restocking at the last aid station, he got passed by our competition for second place. Team Talbot Dudes won third place in the all male division relay teams and came away with three eagle heads; one for each of us. We missed 2nd place by 27 seconds. Where could we have shortened our time by 27 seconds? That could have been my water bottle malfunction at mile 20. Or, my running off the road at mile 51. Or, the damn slow triathletes in and out of transition; the people were walking…HELLO, PEOPLE, WE’RE IN A RACE HERE!! So much fun all this. I can’t wait until next year.

Ellie and Varszhan having a moment while waiting for me to exit transition on the bike. I did see them when I left, despite all the traffic.

Both my daughters and our friends volunteered for the event. Ellie and Liv helped stuff packets on Wednesday night, then returned early on race morning with our friends Varszhn, Becky, and Patrick. The five of them manned the Sandy Hill Elementary School aid station for the run. I think they had a wonderful experience.

Sandy Hill Elementary cup pile.

Eagleman has become nearly a weeklong event for me. Starting with packet-stuffing on Wednesday night, packet pick-up and expo Friday night, bike racking Saturday night, Sunday’s race, and the volunteer dinner Thursday night, it is over a week. Saturday, however, turned into an epic event for me:

I’ve decided that I’m a show-off. Last year when I went down for bike-racking on Saturday afternoon of Eagleman weekend, I was mesmerized by the few participants who were swimming the entire course...a day before the race! A half mile off shore, while a thousand people watched, you saw an occasional elbow lift into the air, then you'd catch the color of a swim cap glisten in the sunshine as the late afternoon sun was setting. It was beautiful, it was free, it was awesome and daring.

You could say that it was a premeditated swim, but I really did not know I was going to swim the whole course; and certainly not by myself. After helping Dan rack his bike in the transition area, I stripped down to my swim suit. Dan and his wife Cindy walked with me over to the beach at the beginning of the swim course. I bade them farewell and entered the water. There were four turning marks for the five leg course of the 1.2 mile swim. Each leg had intermediate buoys to help guide the swimmer along. There were a few athletes in the water swimming the first leg; most had wetsuits on. I went "pure" with my red suit (easy to spot if I got into trouble) and red swim cap from last year's Eagleman. The water was warm upon entry, but, I immediately got stung by sea nettles on my left arm and front of body. I was used to getting stung from the early morning swim in Oxford the day before. So, I said, the hell with it and kept going. When I got to the first turning mark I was alone and never saw another swimmer for the rest of the swim. It was my duty, therefore, to provide that stimulation for the on-shore onlookers. It was my elbow glistening in the sunshine as it raised high in a gentle rhythm far out from shore. It was me "alone" disturbing the shimmering water in the late afternoon low light. And, hopefully, it was me, the lone swimmer on the course, who may have inspired another (like others did for me) to step out of one's self and do something beautiful and daring.

I appreciate the many hours of instruction in form-technique the Galans have taught me over the last few months. I, literally, remembered every item at some point during that swim, and would immediately incorporate each into action for a time. There is beauty in open water swimming (OWS); there are no interruptions, no walls to break rhythm. That swim will go down as my favorite swim of all time. I felt confident in my form (though I know there is still a long way to go). It was warm, I was comfortable being alone, I felt strong and healthy, again, and I had all the time in the world for that swim. I felt it gave my body a great warm-up for Sunday’s bike race.

On Father’s Day I will slip out of Wittman at 4am and head to Assateague for the Assault Sprint Triathlon. It is an ocean swim from the beach; I’m so excited! Happy Summer and Father’s Day everyone ~ love, swim, ride, run, and appreciate every moment.

The Return

2009-06-03T22:28:00.007-04:00

Some crazy lunatic finishing the Chestertown Tea Party Classic 10 Miler in under 1:20. Photo by TriSportsEvents.com

In the June issue of Outside Magazine is an article in the Bodywork section that talks about the connection between pain and depression in athletes. “Psychologists use a tool called a Profile of Mood States to monitor injured athletes. This is a graph evaluating tension, depression, anger, vigor, fatigue, and confusion.” This theory may explain much of what has been going on with me these past two months since the tendonitis in my shoulder deemed me an injured athlete. As many of you know our moods are sensitive animals. An injury which restricts our activities makes us “bears” to live with.

I haven’t been right lately, in my head. But, let’s just say it hasn’t taken much to make me feel down in the dumps; I’ve been very sensitive (more than usual for those who know me). I know it has been connected with my injury, but, boy, it has been tough. There have been a number of individuals who have been helping me get back on track: an orthopedic doctor, a homeopath, a neuro-muscular therapist, an acupuncturist, many physical therapists, and a father/daughter swim coach team. To their credit I am on the mend in all areas of my life, and there are successes to prove it.

How has this manifested; how about a 10 mile PR, a triathlon victory, and an upper 10% finish in a large sprint triathlon. I am pumped. Saturday, was the 7th annual Pocomoke Triathlon, a sprint race with distances consisting of 0.5 mile swim, 14.3 mile bike, and a 3.5 mile run. The weather was perfect: no wind, 79 degrees, and clear sunshine. I rocked the triathlon, or so I thought. I did end up 23rd overall and 5th in my age group out of 300 total competitors. I did a total reversal of my strengths. Though I ran sub 6.5 minute miles in the run, the run was my weakest portion of the triathlon. I was thrilled to have my bike be my strongest event, averaging over 22 mph. The half mile pond swim took me less than ten and half minutes and I was the 30th fastest of the 300 swimmers; that really made me feel good; and my shoulder.

A long time triathlete and childhood friend, David Judd, won our age group. David has amazing speed in all events. He has me looking to where I could reduce my performance on Saturday by seven minutes to be more competitive with him. I told him that I never thought I’d ever be doing triathlons, much less try to compete against him. But, there I was running the last portion when I saw the leaders doubling back on the run. Somewhere in 6th or 7th place was a “kid” I recognized from childhood running in the same wild, loping strides, with head down, that I remember so well from tackle football in Jon Fox’s backyard; it was David Judd. It was great to catch up with David and we talked about future competitions and possible adventures together.

The Rise Up Runner crew had a great showing at the Chestertown Tea Party 10 Miler, where many racked up prizes for the RUR team. Dominic, Brennan, and Katherine walked away with trophies. After my third attempt I finally broke the 1:20 mark with a 1:19.52. Valliant, Joel, Shaun, and Mike B racked up PR’s or close to it. It was an awesome morning that continued through the afternoon as Kat, Rob, and I spent the better part of the afternoon mingling in the crowds at the tea party.

On the next day “the Bieb” and I ventured to Horn Point for a practice sprint triathlon. It was there that Dan showed me what it is like to race on bikes. He buzzed by me in my 2nd mile and I gave chase the rest of the course on him. He showed me that I could sustain a higher speed than I though maintainable. I attribute that ride to my success in Pocomoke. Dan didn’t do the run portion of the Horn Point triathlon, which gave me only a few targets to pass during the bike and run. I went on to cross the finish line first, though no one was keeping time. Dan is ready to rock Eagleman on his new bike. He has done the homework, put in the hours, and is ready to pounce onto the Ironman circuit. Go Bieb!

I’m looking forward to the Assateague Assault Tri on Father’s Day; an ocean swim, wow! Meanwhile, Eagleman is in 10 days and I have to be ready for my cycle portion of our Team Talbot Dudes relay team ( more on the relay team later)

My injured shoulder has brought many good things and good people to my life. There is a silver lining to every cloud. Kicking in the pool for the Galan’s has given me endurance to excel in my biking and running. And, now that I am swimming again, a whole new world of possibilities is shaping up. Love, swim, ride, run, and appreciate what life throws at you ~ M

A Triple Crown and a Century

2009-05-03T16:01:00.006-04:00

The Rise Up Runners crew for the Trail Dawgs Triple Crown Races in Delaware, April 25, 2009

Great things have been happening for me in my “active-life” despite my shoulder injury. Last Saturday I won first place in the Trail Dawgs Triple Crown in my age division. And, yesterday, I completed my first century ride on the bike. Today was the Nanticoke River Triathlon, which I was supposed to be in. Unfortunately, I still am unable to swim. Fortunately, I joined with Joel and “coached” him to his first Tri-experience at Nanticoke. It was a fun day.

First, here’s an update on my shoulder. I am getting some mobility and strength back in my left arm. I’m doing physical therapy. I hope to be able to start swimming again on the first of June. The big question is, “will I be able to swim Eagleman?”

Last Saturday started off rocky. I burnt my oatmeal at 4am, then had to leave the unburnt portion in my car as I abandoned Julius on the side of St. Michaels Road. Because a serious accident shut down St. Michaels Road for 3 hours, I had to hike out of the Bloomfield area and get picked up at Doncaster by my RUR gang.

Once to the race in Delaware Joel, Michael, and Shaun ran the half marathon, while Lori and I attempted the Triple Crown which consists of the half, a 10K, and a 5K. Shaun ran his longest distance ever; and in good time. Joel, Michael, Shaun, and I were all in the upper quarter of the 200-plus finishers. Lori won her age group for the triple. Both Liz and Robin arrived later and completed the 10K.
Me struggling to the finish of the second leg (10K) of the Triple Crown. Whew, I was tired!

Though I had a 35 minute rest after the half, I still managed to miss the start of the 10K because I was sitting behind the car relaxing. There was not another 10K runner is sight when I started. I had to feel my way into the woods where I came across a few runners, then the game was on. I caught up to Robin first, then Lori, then Liz. It was a tough run because I went at the half too fast; I was beat already. Near the end of our run we passed the 5K runners coming from the other direction, who had been wrongly started 15 minutes early. Lori and I were supposed to be in THAT 5k start. Ugg. Despite all that Lori and I placed; hooray!

Running the trails in White Clay State Park is so much fun. There is a major creek crossing at knee height, as well as, hills, wooded single track, unmaintained wooded single track, pasture trails, and more hills. All five of us got some degree of poison ivy on our left legs (potent little branch). I wonder if all 200 half marathon runners got PI?

Part of the century course of the Six Pillars Ride had us traversing the Transquaking River Bridge near Bespitch, Maryland. This bridge was only wide enough for one narrow automobile. The heads of the nails in the wooden planking were sitting up an inch. Photo from James T McArdle's photo stream.

Character Counts of Talbot County ran their inaugural Six Pillars Ride in Dorchester County yesterday. Under mostly cloudy and drizzly skies riders biked a 10, 30, 56, or 100 mile course. The century course took riders through Blackwater, Bespitch, and Elliots Island. It was an awesome course with very little traffic. The 50-mile-mark dog attack was scary for me. I actually had to come to a complete stop and was caught with my right foot clipped in as fell to the right. Luckily a mailbox broke my fall as a huge boxer-like dog and his 3 cohorts kept me hostage until the owner waddled out to the road to get the situation under hand. I said, “Is it safe?” and he said, “Huh?” I said, “Is it safe to go, now?” “I guess so?” This ride was a great confidence builder for the Vermont 200 ride Landy and I are doing in June.

Many of my friends participated today in the 3 mile swim and triathlon in Bivalve. You may remember my write-up last year of this race, as it was my very first triathlon. Though cloudy and cool, this year’s experience was wonderful for all, except maybe Dan who did not like getting beat up in the swimming frenzy. I think he felt violated. Ha-ha. Dan totally rocked this tri with a time under 1:20. Joel did his first Tri with great speed, too, even though he had the world’s longest transition, lol. Joel’s favorite part of the event was when he passed thirty people on the run (you make us runners very proud, ddp). I was happy to be there taking pictures, helping with the event, and supporting my friends. This second running of the Nanticoke River Swim and Triathlon was highly successful.

That’s pretty much the nuts and bolts of what’s been happening in my “active” world lately. I will continue to heal my shoulder in the hopes to be back in the water swimming soon. In the meantime I hope everyone loves, swims, rides, runs, and appreciates all that is good in life ~ Michael

Joelful Morning

2009-04-20T11:10:00.009-04:00

Adkins Arboretum vistor center; the sight of the Arbor Day 5K start and finish line.

Saturday was like another world. It was a gorgeous windless day with temperatures in the seventies. It started out by meeting up with Joel in Easton. We rode our bikes out to the little town of Queen Anne. The morning could not have been more beautiful. That end of the Talbot County is like another world; farm land, train tracks, wide open fields, narrow creeks/streams, and small rolling hills.

Joel was having a blast on the down hills. There is a really cool way to get to Queen Anne and Hillsboro (which is on the way to Tuckahoe) via back country roads; beautiful roads and scenery. We discussed a future plan of riding out to Tuckahoe on the bikes, swimming in the Lake, running the trails, and returning to Easton on bikes. As we were checking out the village of hundred plus year old houses, Joel said that it would be cool to get a group of us together and buy some houses there; have our own little commune of runners and triathletes. Unfortunately, he didn’t have more time than to ride to Queen Anne and back. We said our good byes to each other with a shaky hand slap on QA’s Main Street.

I ventured on to Adkins Arboretum to participate in their Arbor Day 5K. I was amazed by the number of cars in the parking lots when I rode up on my bike. There were 70+ runners ready to go. With the bike leaning on a tree, I quickly changed into a dry running shirt (Valliant appreciates my wardrobe changes between races), threw my $20 at the lady at the desk and got in line to run the race with bib number 185.

There was a correction to last year’s course to make this year’s an official 5k distance. I was nervous about the competition. Not so, because of Noah Wood, who wins most every race he enters, but for all the other runner-looking-types that I did not know. When the gun went off the crowd lurched forward. A boy took off so hard that I knew for sure I’d see him again soon, and I did. He lasted about 40 seconds before he started walking. He did win his age group. I didn’t start in the front, but by the time we were in the field only Noah was ahead of me.

The course was dry and well marked. I kept looking over my shoulder to see who was coming up behind, but there wasn’t anyone gaining on me. I pushed on anyhow, because at last year’s race I got passed in the 3rd mile. We did a double loop back on the course to get the mileage in. I passed a group of ladies I knew from Easton on my second time on the loop. The finish was a welcome sight and I was pleased to hear the timer yell 19:21 when I finished. I was stoked! I went on to be 2nd overall behind Noah and first in my age group.

The folks there at Adkins did a superior job of making the race wonderful in everyway. They really did it well. The post race buffet was fully stocked with bagels, fruit, drinks, cookies, and cupcakes. Winner’s medals were awarded three deep in many age brackets. And, the volunteers were helpful and cheery on the course. Combine great race organization with the beauty of Adkins, and it’s hard to imagine a better venue so close to home.

I truly believe the moderate bike ride to the race warmed up my legs to run, because they felt great. I also feel the bike oxygenated my blood to a level that aided my effort. I’ve experienced that phenomenon while swimming intervals. It was a pretty awesome feeling to be wearing a winner’s medal while hopping on my bike and speeding away back to Easton. Many folks from the race beeped at me when they passed me on the road. Did I say how awesome the weather was? Soon after I left Adkins, in a field were two Bald Eagles standing with two turkey buzzards about 75 feet from the road. The eagles were easily twice the size of the buzzards. Beautiful.

The rest of the day was just as awesome: We drove to DC and watched my niece Ashby and her Georgetown Lacrosse team whoop up on U of Cincinnati. Olivia, Ashby, and I later biked down to the Lincoln Memorial, had milkshakes, and enjoyed Georgetown. Great day. Did I mention how awesome the weather was?

This week we’re looking forward to some lacrosse games for my daughters, a Latin competition for Liv, and the Trail Dawgs Triple Crown Races for my RUR blokes and me. Love, swim, ride, run, and appreciate life ~ WF

New Perspective Through Injury

2009-04-11T10:50:00.006-04:00

The Talbot County YMCA Master's Swim Team the "Manta Rays" posing with the Maryland Chidster Swim Series 1st Place Award.

I now have a coaching staff for my swimming. The problem is, though, I can’t swim. Eleven days ago I hurt my shoulder while swimming. Initially, it didn’t seem like a huge deal, but with further stress on my left shoulder later that day while moving stepping stones in my yard, things got worse. So, now, I’ve been to the doctor, had an MRI, been on medication, and have been treating it consistently homeopathically. I don’t want to go into how badly it hurts, but I do want to express what I’ve learned during this down time.

Over the past 3+ years nothing has stopped me from doing some sort of training; running, swimming, or biking. If one or two of them were not an option, there was always the third to do; it’s always been there. With this injury I’ve had to cut out all training in order to get the shoulder to start healing. It’s been tough.

I’m attacking this injury from the angle that it is a blessing. The first blessing is my renewed spirit of compassion. I’ve been so sensitive to what others have said to me with regard to my situation, it’s made me realize how important to have compassion towards others who are injured or are sick. It is so important.

The second blessing is my renewed sense of appreciation for life, abilities, and joys. It is all so fragile, yet, we treat it with such disregard at times. I’d like to keep this new perspective for a long time.

Thirdly, as you all know I have thoroughly enjoyed my swimming and have expanded into Meet competitions with the Master’s Swim team. Through the many times I’ve been at the YMCA for a swim workout, I came to know about the Galan family, a family of swimmers and coaches. Father Galan now coaches his son who is a freshman in college. Daughter Galan, Julia, is in graduate school and coaches individual master swimmers at the Y on the weekends. She, also, attends the swim meets for her swimmers on race days. I came to meet Julia at the Annapolis meet this winter, where she coached me through some of my events. Word got back to me that she wanted to start coaching me on a regular basis. I resisted because I recognized her style being different from what I had experienced through the Masters program. Being on the cusp of the Triathlon season, I feared changing my stroke would not be good at this time. How wrong I was.

This series of events is leading me into being a better trained and prepared athlete. The Galan’s assure me that with their techniques for swimming, I will swim faster with less effort and less strain on my naturally weaker parts of my anatomy…my shoulders. It is just a shame that I had to get injured to come to these realizations.

You see, I have been pulling myself through the water with my upper body. I have not been kicking; not utilizing my powerful legs and core. The Galan’s program builds the “engine”, or propulsion system, which is the core and legs through kicking. Through a rhythm of kicking, rotation, and pulling, I will become an efficient swimmer and not be prone to hurting myself. Though I am not “swimming”, I have in water workouts to do that focus on kicking and core strength.

Our last meet in Pasadena, Maryland was a fabulous meet where I did my personal best in every event. Of course two events were new to me. I was most excited to swim a 35 second 50 meter butterfly. This time last year I had never done the fly. Now I’m on my way to becoming strong in it.

A few posts ago I listed all the events on my agenda for this spring. With my shoulder injured, I have to reassess the list and be realistic. I will have to wait until next year to attend most of them. I hope to be able to do Eagleman, but I’m not sure. We are 2 weeks away from the Trail Dawgs Triple Crown Races. I hope to be able to attend and race. We’ll see. Happy Easter to all! Love, Swim, Bike, Run, and Appreciate Life! ~

Running Free in the Sun

2009-03-24T21:03:00.013-04:00

With Africa's Western Sahara behind it, the sun rises on the Atlantic bringing with it a perfect snorkeling and running day in Hopetown.

Last week simply confirmed for me that I am a warm weather runner. Not that I don’t enjoy running in the cold; there is something very enjoyable about an easy winter’s run on a still, crisp, 25-degree day. However, there is nothing like running out the door into a sunny 80-degree breeze with nothing but a pair of tri-shorts on my ass. Yes, that’s what I got to do all last week while visiting the Bahamas with my family and friends.

I enjoyed multiple runs on the 7-mile long island known as Elbow Cay (pronounce as “key”). It is here that my family has visited for the past 6 years for a week in March. The weather can be somewhat fickle this time of year bringing anything from sun and warmth to gale force winds, rain, and cool temps in the 60’s. We got a taste of everything, but for the most part we had sun and moderate breezes.

My runs took me the length of the island. Our rented house was somewhere in the middle where I’d leave “aid station” supplies for me to hit after the first part of my runs. The terrain on the first 3 miles was mostly on dirt road which drifted by quaint oceanfront Bahamian homes, docks, and lush flowery vegetation. The later 10 miles were mostly on asphalt, except for mile 5 which is on the sand beach at the southern tip of Elbow Cay. I’d run with my iPod at times, and always with a water bottle. One of the luxuries of being away with no agenda was I had time to really stretch my legs and body before and after each run. This, I believe, helped me not to feel any soreness AT ALL in my body after 5 straight days of running 50 miles total.

The Hopetown gang paying a visit on nearby Man O War Cay.

Times with our friends and my family were so much fun. We snorkeled the first two full days we were there. I have sunburn on the lower backs of my legs, just below where my wetsuit stopped. My girls call me a geek with my sock-like sunburn. We each took a night to cook dinner, with the kids making dinner on our third night. It was awesome and here’s the photo to prove it:

The meal of shrimp kabobs prepared by our 13 and 16 year-old chiefs. It was a specail meal for us all.

The reefs are in great condition now with lots of new coral growth and many fish. Hurricanes from 7 years ago did a great deal of damage to the reefs that protect and make-up this region. It has taken this many years to see the replenishment of growth. Shell collecting is one of our favorite pastimes; it’s like treasure hunting.

It was good to spend time with everyone and still have time to stretch, do my T’ai Chi practices, and run. I even discovered songs on my iPod that I didn’t even know I liked.
This is my favorite new "form" taught to me by Dell, my T'ai Chi Teacher. The movement is called "Cloud Hands" and it gives an awesome feeling of energy and strength. On fair-weather mornings I would go to the Church patio which fronts on the ocean and do my practice with the rising sun warming my body.

On our first night in Hopetown we ate at the local waterfront pub, Captain Jacks. There was a guy there with a karaoke set-up. For some reason I was inspired to sing my first time karaoke in front of my family, friends, and total strangers. The four kids got up and gave it a go, as well. I sang four very diverse songs by the likes of All American Rejects, Elvis Presley, Neil Diamond, and Rob Thomas. I can’t say I was good, but I had fun, and perhaps I am glad I couldn’t hear myself.

The children singing karaoke to "Build Me Up Buttercup" by the Loving Spoonful. What fun!

In swimming news, our Talbot County YMCA Swimmers, the Mantarays have won our state championship. So, as we venture to another meet this Saturday, we will have honors bestowed upon us by the powers at be. I hope to swim my first individual Butterfly event, as well as a 200 freestyle and another 100 yard Breaststroke. Then we have April to look forward to.

Love, swim, ride, and run ~ M

March Madness

2009-03-11T12:48:00.006-04:00

Hanging out my window and looking over Wittman Park on the afternoon of March 2nd; madness!

March has been crazy as a March Hare. Between the snow storm of the first and second and the heat wave over the next weekend, it’s been great. It’s a wonderful thing to have activities to enjoy no matter the weather. It’s even more wonderful to have folks who share the same desires.

Joel, me, Mike, and Lori hanging out in Idlewild Park. Shaun and Sampson are taking the photo.

I drove Julius to Easton during the snow storm Monday morning to run with friends Lori, Michael, Shaun, Joel, and Joel’s dog Sampson. It was uncomfortably cold but made better by the company. Five days later I was hopping on the bike before dawn on Saturday morning to trek to swim practice. Watching the sun rise over Miles River was beautiful. When I came out of the Y after practice the warmth hit me, 70 degrees. On the way home I experienced two flat tires; a conspiracy; I'll explain:

After practice I hopped on the bike, grabbed a bagel at the B. Bakery, then headed home. By the time I got to Carrol’s Market I had my first flat on the back wheel. By the grace of God, the second flat didn’t set in until Pot Pie Road, though I could hear the debris stuck in the tire hitting the frame for the prior 3 miles. I learned a few weeks ago that if there is debris in the tire to leave it and try to get as far as you can. Last time I heard something in the tire, I stopped, found the staple stuck in the tire, and pulled it out. Then the tire deflated, duh, I pulled the plug.

I know this is a long story, but there is reasoning behind it. Upon inspection of the first flat while sitting in the warm sunshine at a picnic table at Carrol’s Market, I found the source of the flat. It was a metal sliver stuck in the tire. This sliver, upon closer examination, could only come from one source, an over pumped longboard. It seems there is a major defect in the ball bearings of the wheels on these boards. When the boards are over pumped slivers of metal peel off the bearings and are ejected from the bearing guides like BBOS and left on the shoulders of our “bike” ways in the county. It is a shame.

Then upon inspection of the second flat, I found a carbon fiber sliver. Yes, again the source came from these reckless “long boarders” who are taking over our natural vistas, shoulders, by-ways, pools, and blog sites. It seems, that when one of these, so called athletes, “carves a noogy”, they scrape a portion of the carbon fiber strength from their precious boards. Carbon fiber splinters are worse than wood splinters because of their unprecedented strength. The fiber in my new tire would have sunk a Coast Guard rigid inflatable. Shocking, I’d say!

So, what are we to do? I simply cannot put into words my disappointment. I’m afraid to go on the roads and train. I’m going crazy with worry. Dan and I only have 97 days left to train for Eagleman. What will happen?

My initial thought would be to do a post to the RUR website, but LOW AND BEHOLD, it seems the blog site has been taken over with the longboard crap. I was disgusted. Thank goodness I can voice my displeasure here, at least.

So, beware on the roads, my friends, you have been warned. The longboarders don’t seem to have an ounce of decency when it comes to littering our byways with splinters, slivers, shards, and chads. Who knows how this will affect our running shoes (I’d double sock it, if I were you). Tuckahoe seems to be the only safe place to bike and run in the tri-county area; at least for now, until the LB’s go Hummer on us.

If you are confused, I don’t blame you. There is a contingent of our running group that is also Long Distance Pumping (LDP) on long board skate boards. We like to give them hell.

Phinn loving the snow!

My buddy Phinn and I have been on several runs now, and the future looks bright for our young lab. He will enjoy many miles of unleashed glee when running with me; as long as he behaves.

Friday we’re heading to the Bahamas where “training-wise” in intend to up my weekly running mileage by 400 percent. I also hope to get several open-water swims in the ocean. See you in the spring…love, swim, ride, and run…Michael

The Agenda

2009-02-10T13:26:00.012-05:00

Jim Crowley and I after completing the 2008 Eagleman. It was a HOT day!

Training has been fun so far this year. It’s a good thing, because there seems to be quite an agenda for my friends, family, and me. Last Sunday it broke the 60 degree mark for the first time in what seems like many months. Even though I swam in a meet the night before, the weather had me out on a run, a bike, and a swim before the sunset. Riding my bike with shorts and a short sleeve shirt seemed like liberation. Bring on the warm weather.

What am I training for? I realized last year that I train to be with people; to have bonding experiences, and to live life to the fullest. The later includes enjoying competition. Here is the list of competitions on my agenda for this spring/early summer and the folks I hope to share them with:

March 7` Talbot Kids Run 5K
My family and RUR’s

March 28 Chidester Swim Series #6 Meet at Big Vanilla
TCY Manta Ray Masters

April 18 Adkins Arboretum Arbor Day 5K
My family and RUR’s

April 25 Trail Triple Crown 13.2M, 10K, 5K
RUR’s

April 24 – 26 Colonies Zone SCY Championships at GMU
TCY Manta Ray Masters

May 3 Nanticoke River Swim and Triathlon
RUR’s and TCY Manta Ray Masters

May 23 Chestertown Classic Run 10 miler and 5K
My family and RUR’s

May 30 Pocomoke Triathlon
RUR’s and TCY Manta Ray Masters

June 15 Eagleman Ironman 70.3
TCY Manta Ray Masters

June 19 – 21 Vermont 100/200 Challenge
RUR’s

June 21 Assateague Assault Triathlon
RUR’s and TCY Manta Ray Masters

July 11 17th Maryland Swim 4 Life
RUR’s and TCY Manta Ray Masters

The invitation is there for all to join me in these events. Sailing season kicks in for me on June 27th with the first log canoe regatta. I also hope to get my star boat to the club so I can occasionally participate in a few Wednesday Night Races.

Seabiscuit on a Wednesday night with crew Jeff Pevey.

What is really cool is that one of my sisters, Judy, told me that her goal is to run her first 5K this spring. She will be joining me at the Chestertown Tea Party Classic run along with my neice, daughter, and mother. I look forward to spending many hours of camaraderie with many of you in the next few months. Love, swim, bike, run, and sail ~ Michael

Inaugurated and DQ'd

2009-01-22T21:35:00.004-05:00

The Capitol on Inauguration morning from our vantage point across the reflectiong pond.

In my family “DQ” means one of two things: the tasty Dairy Queen or the dreaded DisQualification. I have the distinct pleasure of having experienced both in the past week. The better was experienced on Friday night after my daughter’s basketball game when my nephew shared some of his DQ blizzard with me. It was a tasty Cookie Dough. The dreaded DQ came in the form of my biggest event at the Annapolis Swim meet.

Our TCY Masters team had a great showing at the Arundel Olympic Aquatic Center in Annapolis last Saturday. I swam in a record 5 events including 2 relays. Our team was a clear winner enabling us to reclaim first place in the state of Maryland for the 2009 series. We have 2 meets left.

Relay-mates Bill, Frank, Mark, and I after swimming our 400 yrd freestyle relay.

The event I felt I could do best in was the 200 yard breaststroke. Our entire team was swimming this event and I was doing very well. However, I lost count of my lengths. At the end of 6 lengths I stopped, thinking I had done 8. The silly mistake of losing count and “breaking form” earned me a disqualification. I was disappointed, of course, considering mine was the only DQ for the team in that meet. I know I’ll have another chance to swim that event at another meet, so the sting was not that bad. But, I really didn’t want to be the cause of our team not winning. My worries were for nothing as everyone swam very well and earned us a place on the top podium.

My running schedule has been a bit light over these winter months. I get out for a run about once a week, if that. However, Monday provided a fabulous opportunity to run in Washington, DC. My daughter, a friend, and I went to DC for two days to partake in the Inauguration of the new president. After our arrival Monday afternoon, the girls took off shopping and I took off on a reconnaissance run. With over a million people predicted for the inauguration, I wanted to see where we were supposed to be. We had tickets for a standing-room-only area in front of the Capitol building next to the reflection pond. It was an 4 mile run from my niece’s house (where we stayed) to our “spot” in front of the Capitol. My route took me through some sleepy streets in Georgetown, across the Canal, and to the trail lining the river. This trail took me to the back side of the Lincoln Memorial where I crossed the road, rounded the front, and paused to awe at the statue of a man we owe a great deal.

From the Lincoln Memorial I ran straight to the Capitol passing the Washington Monument. I ran on paths, open lawn, and streets. There are 4 main streets that paralleled my course: Constitution, Madison, Jefferson, and Independence Avenues. They all were lined with buses and media trailers. There was much excitement in the air. Many people were out and about; some protesting, some gathering, some sightseeing. It was exciting for me to weave in and out of the throngs of people. Running was by far the best way to get around that late afternoon.

Once I reached my destination at the edge of the reflecting pond I gazed at the setting sun’s warm light illuminating the Capitol dressed in patriotic colors. The light was incredible. I wished I had a camera then. The crowds were no less on my return to Georgetown; it seemed more people were turning out as evening worn on. It became a great game to dodge people; good fun. After a shower, dinner, and a movie, we hit the hay.
The National Mall from the steps of the Lincoln Memorial in the wee hours of Inauguration morning.

Morning came with a vengeance. At 6:45 the girls and I left Georgetown on bikes following the same paths I ran the day before. We had to leave our bikes with Honest Abe and walk the remaining 2 miles to the Capitol. At 8:30 we were on our spot for the inauguration which wouldn’t start for another 3 hours. The crowds were un-be-leive-able! Had we waited any longer we never would have gotten to our ticketed area, never!
The throngs of well-wishers to our back for as far back as the Potomac River.

The Inauguration was worth waiting for. We stood among 1.4 million people in the cold to listen to the first black man to take a simple oath to the highest office in our land. We stood directly behind a farmer from the Midwest and an Arabian man. There were people of every walk of life and color. It was a great testament to the principles in which our country was founded. I’m so grateful to have had the opportunity to attend in person.

Leaving was fantastic, as well. Though we arrived with a crowd (1000’s) to get to our area early it took the Mall 4 hours to fill up after we were settled. When the main event was finished everyone (100,000's) started to move at once. Three times we came to a complete standstill where my body was touching 5 others at the same time. the girls and I had our arms hooked together so we wouldn’t lose each other. Someone would climb a traffic pole to give those of us near a report. At 12th Street the report was that Independence Avenue was jammed for 3 blocks in all directions with sardined people. We were again lucky to be able to break free of the crowds. Our destination required only us to move our legs, not wait for a bus or metro rail. Even with our advantage it took us 2 hours to get back to Georgetown. Incredible.

The monuments at Washington still give me chills when I see them. The greatness of our predecessors’ actions is often too much for me to comprehend. I would love to have our running group (RUR’s) make a road trip one day to DC for a run around all the monuments (and their stairs). Let’s pick a day. Love, swim, bike, and run…..

The New Year is Happening

2009-01-08T20:17:00.004-05:00

The Ladies on Pee Wee's Trail in the Tuckahoe forest during our Christmas Eve/Eve trail run.

This is the first New Year of my life that I start as a triathlete. It does not seem any different than in other years except for one major aspect: the desire to do a full Ironman…someday. What the heck is that? Did I really just type that? I must be oxygen deprived!!! I guess it must start with a desire, and things “happen” from there. We’ll see. It’s on the table.

What’s been the coolest part of training for and doing races (swimming, running, and triathlons) is meeting people. I start this New Year with a swim team full of new friends and a running group full of new friends. That is what I would call a successful year, and in that regard 2008 was a STELLAR year!

It’s the dead of winter, the wind is blowing, its been 3 weeks since my bike has seen action, weekly running miles are down to about 10, and I’m feeling sluggish. This has got to be a resting period for my body; a nice slow inhale before spring training takes a hold. Etched into my core is the weakness I’ve acquired for nice days. And, particular I am…nice windless, warm days. The danger I see in myself is that if a perfect riding day comes along, I’ll drop “my mother” to go for a spin. That’s both good and bad. I’m hoping the year 2009 becomes a year of “balance”.

There’s been some good things since I wrote last, too many to elaborate upon, so I’ll try to summarize:
· December 20th – I swam my second swim meet at the Catonsville YMCA. Our team took 3rd overall and we now stand in 2nd place for the state of Maryland. I personally took two seconds and a third in my individual events. My 100 yard breaststroke time was 1:19.66 seconds and I finally got under 30 seconds in my 50 yrd freestyle.

· I started leading workouts in the pool on Tuesday morning for the Rise Up Runners, yes, “runners” in the pool. It’s been fun to share what I’ve learned over the past 8 months in Masters. We’ve had as many as 7 in the pool swimming intervals. These guys are great!

· On Tuesday, December 23rd, I received one of my best Christmas presents: my two daughters, two nieces, and Lori allowed me to take them to the Tuckahoe trails for a 5 mile run. They humored me as the 6 of us tromped in the 22 degree, still air through the forest. We enjoyed Clif shot gels at the fishing bridge, and Olivia climbed in “Mother Hollow” for a photo op. We did the 5ish mile loop in just over an hour. The ladies were hardly winded. We celebrated our run by drinking milkshakes and eating grilled cheeses at Hill's Drugstore.

The smallest of the Ladies trying out Mother Hollow's hiding place.

· Swim workouts with the Stingrays is one of my most sought after times. The workouts have been challenging and I’m seeing improvements in my strokes.

· I swam twice while in Maine at the Boothbay Region YMCA. I’m thankful for that Y and their warm hospitality despite the sub freezing temperatures of the outdoors.

· My first run of the New Year was to Dodge Point in Maine in 5 degrees with wind-chill hovering around minus 12 degrees. The footing was on trail covered with frozen post-holed snow. Interesting. Other than when I was buried under the bedclothes, that cold run was actually one of the warmest moments I spent in Maine. Brrrrrr!

My next competitive event a large swim meet in Annapolis. I may swim in a 500 yard freestyle event, but we’ll see. Love, swim, ride, and run ~

Tuckahoe Biathlon

2008-12-14T21:48:00.006-05:00

Reilly, Mike B, Dan, Lori, Cole, James, and Wood Frog after our run, bike, and plunge at Tuckahoe State Park on Sunday.

Among the Rise Up Runner Sunday Tuckahoe crew were a couple of teenage boys on mountain bikes. Cole and Reilly got introduced to the 10 mile loop and the log crossing leading up to Little Florida Trail. RUR members included Michael B, Dan, James, Lori, and Wood Frog. Despite the intense heavy rainfall a few days ago, the trails were dry with easy footing.

There were two main features of today’s run. The first was when Cole got a flat tire 5 miles into the trail. The boys were cycling ahead of us runners for the most part, but we’d occasionally catch up to them on hills and when they were simply waiting for us. On the outer reach of the Tuckahoe Valley trail we passed the cyclists and never saw them again. The four of us (Lori hiked the 5 mile loop; resting her nearly heeled side injury) waited at the intersection of Creek side Cliff, Turkey Hill, and Tuckahoe Valley trails, but the boys never posted.

A plan was made to split up, having Mike and Dan go Creek side and WF and James go Tuckahoe Valley. We found the boys a little more than a mile up Tuckahoe Valley finishing up a tire repair. A good Samaritan aided them who had a spare tube and inflator. The boys had struggled with a repair by stuffing leaves and moss into the tire; very resourceful. Luckily, the other rider came along to help.

New Tuckahoe 10 Milers Reilly and Cole.

Now, the gang was looking at a 13ish mile run if we continued on the planned course, which we did. Everyone crossed on the log. I wish I had a camera of Dan shimmying across the log on his crotch (we heckled him). Cole and Rielly carried their bikes across the log without a problem.

The second feature of the run was the speed. My speed record is toast. I truly missed Valliant’s presence this morning on our outset. Mike generally sets an easy pace in the beginning, but these guys, today, went out with gusto. I noticed no one carried any water or fuel. I had a mini Clif and a bottle of water/Gatorade mixture. I don’t mind sharing my stuff, but I didn’t have a lot to share today. With the added mileage, I was worried about the other guys getting leg cramps or fuel problems. The group faired better than I thought, even though Dan had some pretty good cramps with 1.5 miles to go.

I was a spent-puppy trying to keep pace with these guys. There was no rest for the weary. When we all got back to the finishing bridge, Lori was waiting for us. Everyone did their own version of cleanup and cooling down in and around the dam. Mike waded into the water to his naval. Wood Frog stayed on top of the dam and cooled his knees and washed his shoes and socks in the 3 inches of flowing water. Our cycling guests brought their bikes out onto the dam and washed them off, and Woody jumped in the water completely; a polar bear plunge.
James after his polar bear plunge into Tuckahoe Lake. Notice the beads of water still on his skin; brrrrr.

It was a beautiful day there. I don’t think I’ve ever run there this time of year at that time of day. With the shadows so long and the sun dim it seemed like it was 4 in the afternoon the entire time we were there. Strange.

I will be retiring my Salamon trail shoes after today. These friends have carried me through a year and a half of adventures: the White Mountains, Vermont, Tuckahoe, and other adventures. They have served me well.

Saturday, Landy, the team, and I venture to Baltimore County for the Maryland Masters Swim meet #3. We all should swim in 5 events (3 individuals, and 2 relays). It will be a blast.

I hope all are warming up in the Christmas spirit. Love, swim, bike, and run.

Noble November

2008-12-01T22:57:00.004-05:00

Rise Up Runners at Rehoboth: Laura, James, Dominic, Wood Frog, Lori, Joel, and Michael. photo by Liz

Surprisingly, November provided an incredible array of training and racing for my friends and me. I don’t generally think of November as a big month for racing, but with turning triathlete this year it’s now hard not to have some sort of race or adventure in every month. In addition to racing in my first swim meet this month (see previous blog entry), I ran a half marathon and a 10K. During Thanksgiving break (Wednesday through Sunday) I swam 3 times, biked 45 miles, and ran a 10K race. All except the bike ride include good times with friends. But, first, let’s back up a week:

The Rehoboth Beach Seashore Marathon is surely to become a yearly event for the Rise Up Runner crew. It was our first extended/overnight adventure as a team. Dominic rented a house for us in Rehoboth so we could relax Friday night, get a good night sleep, be at the race early, and have a place to shower and relax after the racing. In short we had 2 relay teams and 3 full marathon runners (7 runners in all). All were successful in achieving personal goals in the frigid weather we had on race day. Friday night saw a light dusting of snow (and near white-out driving conditions). I am most proud of my teammate, Joel, for running his first ½ marathon in well under 2 hours, and of Michael for running his first sub-four hour marathon and behaving afterwards like it was just another day in the office. There is a complete write up of our Rehoboth experience on the RUR blog.

My addition to the Rehoboth story is the deer hunter tale. While Laura and I were waiting on the bus at the ½ marathon transition station at Cape Henlopen State Park in Lewes and among the runners wrapped tightly in their neat running tights, shorts, and technical clothing, came a deer hunter in fluorescent orange and camouflage dragging a dead deer he’d just shot. He announced to those of us at his arrival that “his” was a real marathon of having to drag a deer ½ mile through the woods,” and that, “the runners need to be wearing orange, as well, because the woods were full of hunters”. I announced to the bus load of runners that our added challenge for our race was to “not get shot”. It was a mixing of two very different sporting worlds, of which I’ve been a part of both. To have them come together on a race day was very weird for me. The hunter was the “anti-athlete” as I was prepared to do CPR on him if he collapsed from his exertion. I would have much rather drag the 200 pound deer instead of him (250+).

"You have been warned, runners!" Photo taken on Joel's camera by WF

My run at Rehoboth was motivating. It actually has me thinking about running another full marathon, again. It is probably the first race of length that I ran negative splits. My last mile was in the 7:10 pace range which is fast for this old guy.

After the half marathon I had less than a week to be ready for the annual Run for Hospice 10K at the YMCA. The real treat for me was that my daughter and my niece both ran their first 10K with me on Friday. We were standing in front of the Y when the starting signal went off. I wanted to hang with them but they shouted for me to “RUN, we want to see you get the big W!” I didn’t have the heart to tell them I wasn’t going to win this race but I did kick it into gear after the first ¼ mile. I passed my last person in front of Waverly, and there I maintained 7th place for the rest of the race. I thought I was being challenged while in Oaklands, and I was, by a few fellows, but I was able to stretch it out and preserve my position.

Ahead of me were Mike Bickford (a solid 5th with a sub 42 minute run) and Noah Wood who snatched 3rd place at around 40 minutes. Mike ran 2 miles from his house to the start (that’s how Dean Karnases started out) that morning. Noah is always a happy face to see at the races. I’m glad he comes to the Eastern Shore to show us what its like to run fast. He introduced me to the winner, Ward, who ran the 6.2 miles in 37 minutes and change. Lori (one of the RUR’s) ran a strong 3rd place race ahead of my girls even though she had a tissue injury. Laura (our newest RUR) won the women’s division with a time around 47 minutes. My girls finished in 55ish minutes with a strong run to the clock.

Added features to this year’s record 300+ crowd race were a small running exposition with vendors in the gym, limited tee shirts (they ran out by the time we arrived, which is fine by me), and traffic police who stopped the cars and not the runners. It was a well run event with limited prizes (fine again by me) and the hope that they made a bundle for the good Hospice people.

Thanksgiving Day provided me opportunity to take a long ride on the bike while the family was sleeping in and having a lazy day before we headed to friends for dinner. Julius could be seen parked alone at the Cambridge South Dorchester High School parking lot while I was plying the back roads that snake through the marshes of Blackwater. It was an inspiring ride (I took it easy; 17mph average for 45 miles) with bright sunshine, light winds, much wildlife, and time to think. Though I can enjoy a solo ride, I hope to have company there for my next trip back to Dorchester.

Saturday morning saw 6 of us in the pool, including Landy, for a long strenuous workout designed by Glenn and Rachel, our coaches. We did forty – 2 minute intervals of 75’s, 100’s, 150’s, or in Glenn’s case, 200’s. Ten of these intervals included push-ups after 25 yards of butterfly stroke. Landy has a very strong butterfly and was racing Rachel (assistant swim coach at UM) who is killer underwater. Landy was king on the surface though.

I am finding my swimming is getting stronger and somewhat faster. More importantly, I am really enjoying it. I like the aspect of having friends in the pool and doing intervals with the team. The competition aspect keeps me focused and makes the time fly by. No matter what my speed is, there is always someone to race, some aspect of my form to concentrate upon, or some time to just feel the water, as the coach likes us to do. Landy is a great addition to our team, and I look forward to more good workouts with him and learning from him.

It's been a great succession of racing/training days. On the agenda: get back to Blackwater as soon as possible with some friends, December 20 swim meet in Catonsville, and Christmas parties. Love, swim, bike, and run...

The Trail is WET

2008-11-17T20:35:00.008-05:00

Some of the Team TCY Masters posing during our Salisbury Meet on November 15th. From yellow towel: Coach Emily, Rebecca, Ona, Kristina, and Bill. I'm lurking on the far left. Photo was taken by Deena.

2008 has brought me many adventurous “firsts”: my first triathlon, my first cycling competition, my first open water swim, my first Ironman event, and our crew’s first time winning High Point on the Lark. While four of our newest Rise Up Runners were taking to their first Tuckahoe 10-mile loop this weekend on the trials, I was losing my virginity in a Salisbury pool. Yes, I competed in my first swim meet with the TCY Masters against, among many, the dirty Dogfish of Salisbury.

A common thread all these adventures have had for me is that they all involve connection with some wonderful people. Saturday in Salisbury was no exception. During our team practices there is little time to get to know the other swimmers, especially with the demanding workouts given by coaches Glenn and Emily. Saturday, not only, provided the perfect opportunity to get to know my teammates, but it also provided opportunity for our team to come together and support one another. As I was swimming my first event (which, by the way, was the very first heat, first event of the meet), both ends of lane 5 were filled with MY teammates (left goggle tearing up) yelling support for me. They also were there to tell me to stop swimming in that 200 yard breaststroke event; I had lost my length-count and started to swim an additional length after I had finished. Yeah, I know, I am very wet behind the gills.

I soon learned what it meant to cheer on a teammate. I loved being there. The event was well run and all the people were friendly. I felt a real cohesiveness to our team; of course, we were flanked in our team jackets. However, we may have been annoying during the Annual Meeting for the Maryland Masters. The meeting was held half way through the meet in order to have a captive audience. (By the way, if you ever want to hold a “short” meeting, make sure everyone at the meeting is wet and wearing next to nothing). The only business to attend was the election of the officers. Our very own Mark was up for election as Registrar. Every time his name was mentioned our team would start to cheer, like,… well,.. idiots. It was great. I think Mark may have been embarrassed.

These swimming-types don’t waste any time in starting an event. You need to know where to be and at what time to be on the blocks. They say, “Swimmers, step up, take your mark, go!” There is no 10 minute starting sequence like you have with sailing. Coach Emily made sure all of us were warmed up for each of our events and ready to take to the blocks on time.

Here are the events I swam:

200 yard Breaststroke 3:08
100 yard IM 1:24:40
50 yard Free 30.95
200 yard Relay Free 30.51

The relay was fun and different; a chance to really work as a team. Frank set the pace with his 50 free, followed by me, Bill, then Mark. We finished in under 2 minutes. Unfortunately, we were unchallenged by another men's relay team. The women's relay teams agreed to swim with us, and I believe, helped keep the pressure on us.

I felt strong and prepared for each of my events. The confidence I had came from the good coaching I/we’ve been getting from Glenn and Emily. It has made a tremendous difference for me. Though I cannot be compared to any of the top swimmers, I do aspire to be one. I am very happy with the progress I’ve achieved in the past year. The support of the team is a gift; so is the organizational effort many have put into making meets and teams happen.

I will spare everyone the gritty details of my thoughts during each of my events, like, “how am I going to swim this Individual Medley (IM) with my right goggle full of water?” or “How am I going to swim this 50 Freestyle with my left goggle full of water? Or “I have no idea how many lengths I have swum, much less which end of the pool this is?” or “I really wish I had swum another two feet before I did that flip-turn” or “did the lane-judge just see me make a one-handed touch on that breaststroke turn?” So, instead I will share some of the mayhem occurring in the back of the car on the way home.

But first, we must consider the car ride “to” the meet. My co-pilot and “navigator” was Patti, backed up by Bill and Lynda’s husband. Kristina, Deena, and Ona were organizing our next social event while Lynda and her husband were enjoying not having to drive, for once! As we were circling the Salisbury Zoo (we weren’t lost, we knew exactly where we were, duh!) Ona got on the phone to call Mark, our team captain, who was waiting anxiously for our timely arrival, “Yes, Mark, we’ve fixed the flat, and the zoo is beautiful in this late afternoon light, and we’ll be there eventually…”. Patti was saying, “Mike, I told you to turn at the Hardees, not the Burger King”. Another sighed, “Shouldn’t we have turned right back there?” If I wasn’t nervous enough about swimming, I was even more nervous that this Julius (my car’s name) load of teammates was in danger of never making it to the meet at all.

Cool heads prevailed and Julius got us to the Salisbury YMCA in time to wait for the warm-up session to begin. After the meet and the buffet dinner (great spread, by the way; those Dogfish can cook) someone found Jena’s wallet on the table where she’d been sitting. Jena had long ago left with her two boys (who were perfect young men during the meet). The wallet made its way to Julius where a discussion was in progress among the eight of us as to what to do. Meanwhile, I was trying to unravel our trail out of Salisbury in rain, “Isn’t that a sign for Route 50? Shouldn’t we have turned back there?” For all I know, they were passing the wallet around the two backseats like a hot potato.

Once again, Ona got on her phone. Somehow (I’m not sure of the facts here) we got hold of someone in our homeland with a SSPP School directory (where Jena’s boys attend), got her home phone, called her husband, some “splainin’ occurred, we got Jena’s cell phone number, and the call of relief was made just in time before Jena was about to slash the upholstery in her car in search of her wallet. She was parked outside the JC Penny at the Salisbury Mall. Just as I was about to turn onto the Route 50 on-ramp word came to the cockpit to change course for the Mall. Julius lurched across 3 lanes of traffic, nearly sending Lynda’s oversized luggage (it had wheels) through the side of Julius as we made our way to the rescue. Jena and her young boys were waiting at Pennys’ front door when the “team” rolled up in Julius. I think 16 hands came out the windows as a very thankful Jena graciously received her wallet.

Though there was talk about hitting some nasty bar in Cambridge (Bill seemed to know all about it) we made our way back to Talbot County in a relatively sober, yet giddy, mood; too much chlorine.

Congratulations to team TCY on a successful, well attended meet. Mark has us way ahead of any team at the meet on a per swimmer average basis. Thanks to Kristina’s bantering of the Dogfish, we may have come out on top. But, more importantly, thank you for making me feel like “one of the team”. Love swim ride and run…

November Is Here

2008-11-06T08:01:00.020-05:00

Mike Bickford, Wood Frog, and James at the conclusion of the St. Michaels 5K which benefits the St. Michaels Sports Boosters. Photo by Noah Wood @ 2008

As much as I have been trying to simplfy life, time still flies by too quickly. It is November already and I have catch-up to do for October. On the 25th I ran the St. Michaels 5K in wet conditions. The course takes us through the back streets of historic town, and is guided by local high school athletes, for whom the race benefits. James (aka Woody) met me at the St. Michaels Perk for fruit and cider before we drove together to the race. In the pre-race crowd we met up with Noah Wood, who was completing his ambitious goal at this 5K of running in every county of Maryland within a six month period. We've seen Noah at other races in Talbot and truly appreciate his enthusiasm for our sport. He has great speed and won this year's St. Michaels 5K in just over 18 minutes, including the time he made a wrong turn on the course. He often wins his age group in races and was the Oxford Day 10K winner last year. There is a feature article on Noah in Thursday's "Eastern Shore Today" section of the Star Democrat.

Early in the race Mike Bickford and I started pacing each other. Though we'd never met before, I asked him to help me try to break 20 minutes for the 5K. That was his goal, as well, and he proceeded to pace us through town. It was difficult to stay with Mike, but he definitely helped me maintain a faster pace. At the 2nd to last turn of the race, about 1/2 mile from the finish, Mike picked up to a pace faster than I could maintain, and I let him slip away from me. He finished first in our age-group at 20:05 with me 2nd at 20:28. That is my best 5K time. Later we figured out that Mike ran with the Rise Up Runners once on the Trans Tred Avon Challenge this past spring.

With Noah, Mike, and me finished, we applauded as James came across the finish line fourth overall and first in his age-group. There were many stories at this 5K: Noah's was announced to the crowd at the start and we all congratulated him. An 80ish year old woman ran the course. And, a friend of mine, who easily weighed close to 300 pounds a few years ago, completed the course in under 30 minutes. Nancy Toby, our local triathlete guru, ran a great race at a respectable pace. My only disappointment was that there were not more Rise Up Runners at this benefit. There is next year.

On Sunday I met up with Landy, Dan, and Cory Duncan and joined them on part of their 60 mile bike ride through the Bay Hundred. I cut out after 30 miles to meet Joel, Kat, and James for a run. I appreciate them waiting 15 minutes for me to show. We had a great run back Railroad Avenue and the Mt. Misery area. The highlight was a comment made by Kat concerning our group's name, Rise Up Runners. Some how she always thought it came from this group's sense of outrage, not what time we started running. What followed was various outbursts and contortions. I guess you had to be there with a runner's high in gear.

Tuesday saw James join Kat and me at the track for a 5:30 start. With the time change and enough cloud cover the track was lit so we could see our footing. We all did six 800's at sprint pace with a 400 or 600 between each 800 at long distance race pace. Woody and I maintained 3:18's through 800 number five. On the sixth one Woody kicked it in and ran a 2:57. Kat and I egged him on to do a seventh, with us pacing him in the straight-a-ways. Woody ran his seventh 800 at 2:52. We celebrated his accomplishment and declared that the Bay Hundred Rise Up Runners were awesome!

Seven Rise Up Runners will venture to the Rehobeth Beach Marathon on the 22nd. Valliant, Dominic, and Lori will each run the whole marathon. Kat and Woody pair up to be the RUR Coed Relay Team, and Joel and I will pair up to be the All Male RUR Relay Team. There should be plenty of material for the blogs after that trip.

On the 15th I will participate in my first Master's Swim Meet in Salisbury. I will likely enter the 200 Breaststroke, 50 Free, and 50 Fly as my events. I am really excited and nervous about the competition.

I am overjoyed with Obama's success as our next president. To me the world just got a big shot of HOPE. Yes, we can!...

Phin asleep while I am composing this posting. He is 11 weeks old.

Phinn, aka Spaz, is coming into his own. His personality is developing well. He has boundless energy (when awake) and now follows me happily everywhere. I no longer need to coax him on our walks out the the 2nd telephone pole. He loves his family, food, sleep, and his platypus.

Love, swim, bike, and run...

PHINN

2008-10-16T09:45:00.008-04:00

Phinn

Meet my newest training partner, Phinn. He's a 9 week old Black Labrador Retreiver, born on August 15th. It's been a little over a year since our best buddy, Luke, died, suddenly, while on vacation in Maine. It was time for us to delve into having another dog.

Luke and my daughter in the spring of 2007.

Phinn likes to sleep and follow me where ever I go. To gnaw upon he has his own block of wood in the shop, a pig's ear, tennis balls, and whatever else he finds interesting. Luckily for us, he seems to like people. He's been in the arms of every player of both my daughters' field hockey teams. It's no wonder he prefers to be carried on our walks (we're working on that).

The little bugger is smart. He's already learned to walk without tripping me. He even seems to sit at appropriate times. He's been sleeping through most nights and he know how to "hold it" until I take him outside. He's a real joy.

Phinn having his first serious thought about life.

I look forward to our first run together sometime next spring when he's old enough. I, also, look forward to our spring swimming with the girls in Eastern Bay and Harris Creek. He's already brought new perspective to our lives. I can't wait for the Rise Up Runners to meet our newest member.

Vermont 50 Miler

2008-10-02T07:42:00.009-04:00

Kate and I under the Ibex tent at the Vermont 50 Miler packet pick-up. It's her fault that the six of us went to Vermont this past weekend.

The Vermont 50 seed was planted back in February when I was emailing with the Ibex product developer, Kate Porter, about triathlon clothing I was seeking. In my very long winded manner I described my experience with Ibex's wool shirts that I wear religiously; how they work for me in my adventures and on a daily basis. In one of her replies she decribed her participation in the VT 50 as a relay participant. The seed was planted. Valliant and I eventually became Kate's "favorite customers" with our banter back and forth to her, her reading of our blogs, and our tireless championing of Ibex wear.

So, eight months later I sit here about to write of my experience in running part to the VT 50. Katherine, Michael, and I had our plan: Katherine would run the first leg of 12.3 miles, I would run the 2nd of 17.9 miles, and Valliant would run the last of 19.8 miles. We brought our spouses/support crew and stayed in a very "unique" Vermont inn called the Hartness House.

Our inn was 30 minutes from the race start at the Ascutney Mountain Resort. Governor Hartness built the brick mansion in 1904. He was the wealthiest man in Vermont, an inventor, and an excentric. His private log cabin in the woods behind his home did not satisfy his study requirements, so he had built an eight room apartment...underground connected to the house via a system of underground tunnels. The tunnels would eventually lead to his observatory where the telescope he designed still sits, and down into town. The tunnels are not widely known and hold a myriad of mystery to the place. We were lucky enough to get a private tour of the underground treasures. Hartness House fed us well, breakfast, lunch, and dinner. The staff was simply stellar! We will look for reasons to stay there again.

Katherine heading down one of the many tunnels under the Hartness House property. It seemed we would send Katherine first many times, including the race.

There were reasons for me to feel some anxiety in leading up to the race: the weather forecast was wet, the hills, and my lack of running-specific training. However, all that left when I hugged Katherine as she finished her leg in 2:22, and I started on my own 18 mile leg. The hill climbing began immediately, but with being so "fresh" I ran all the hills in the first 5 miles of my course. The weather was cloudy and warm, but no rain. The sun shone at times ahead of me. I would try to catch the sunny spots, but they would disappear before I reached them. My course travelled dirt roads, snowmachine trails, open green pastures, and single track.

I quickly realized the advantages to running a relay. I never got passed by another runner all day. Those I passed I would often qualify my speed by telling them I was in the relay (because many of them were running the entire 50). However, when I told that to man I was passing around mile 9, his reply was that he was in a team relay too. Opps. Though there were plenty of hills, a few that I had to walk, along with everyone else, they didn't seem to wear me down too much. I carried a handheld water bottle and 2 gels. The spacing of the aid stations were 7.5, 6.0, and 4.5 miles. I took a gel around 3 miles and refueled at the first aid station. There they had Heed (like Gatorade), fruit, sandwiches, M&M's, etc. I got so lost in the buffet, that before I knew it, 4 minutes passed. I was restocked, water bottle topped off, and onward I trodded. My last aid station stop at mile13.5 had to be quick. I was on a 10 minute/mile pace (good for me on hills) and I had a chance of finishing in less than 3 hours (my initial estimate was somewhere around 3.5 hours).

Strangley, I was passing not only runners, but cyclists as well. The 700 cyclists started ahead of the runners, but many were having trouble with the wet terrain and the hills. Even if I had to walk a hill, my pace was faster than the cyclists who had to walk their bikes up the hill. One cyclist was so tentative on the downhills that I passed him. It was my first experience to see mountain biking in action. I interviewed a tantem cycling team before the race. They said that they would be hitting upwards to 40mph on some of the downhills. They would take turns steering their rig (the handlebars looked like an airplane cockpit with all the guages and levers). I came across a blind cyclist who was on the back of a tandem; very inspirational.

I talked to many along the way. One fellow was a 1998 Naval Academy graduate who was running the entire 50. He was a tough one to pass, and we hung with eachother for a long time. We exchanged race-stories and discovered we had run some of the same events together. He finished the race in under 9.5 hours, which was awesome for that challenging course.

My body was holding up well, though I was starting to feel my calves spasm in my final 5 miles. But, that is all they did; they twitched, like the feeling of a charliehorse coming on, but it never got that bad. I consciously relaxed my feet and legs, drank more water, and never stopped running. By the end of the run, my calves were fine. I guess it was just something working through my body.

Me coming into my finish, and Michael preparing to have his arm ripped off.

My favorite part of the course were the open fields of green. The runners would scuttle along the edges of the fields allowing us to soak in the Vermont countryside. At one point two older ladies sat on either side of the road. They were dressed festively; one blowing bubbles, the other rattling a cowbell. Their smiles and supportive hollers were well appreciated. At times the forest floor would be maple red or Sunkist orange with fallen leaves. By the end of my stint my body was saying enough, but my will was not finished. Michael was not quite ready for me to show when I came around the corner. He was still adjusting his race number. He attempted a congratulatory hug, but I was moving too fast, pumped with adrendline and the "runners high", and I feared I hurt his shoulder as he tried to stop me. All I was thinking was that he needed to get going and try to track down Kate Porter who was already ahead of Mike. I had been trying to chase Kate's teammate, Carey, but she evidentally increased her lead on our team by 3 minutes during my leg. My finish time was around 2:57:55.

Michael went on to catch and pass Kate. But, Mike ran into some leg trouble near the end and Kate got him by a few minutes. Nonetheless, Valliant closed the gap considerably on his 20 mile leg. The 5 of us were excited as we watched Valliant finish the race into the crowd of spectators. The post race party was festive, as well, with a full tented buffet of homemade food, a band, vendors, and IPA. The sun shone for a while before rain showers and rainbows dominated the rest of the afternoon. It was a real down-to-earth afternoon.

The Rise Up Runners' Vermont Crew: Robin, Michael, Katherine, Rob, me, and Carita.

Our whole trip went well; we didn't even mind the traffic on the way home. Our spouses: Carita, Robin, and Rob were champions for all they did to make the race go smoothly for us. Race director, Michael Silverman, did a fantastic job of putting this whole thing together. I really enjoyed his up to date emails. I'm very apprectiative of Kate for suggesting we participate this year in the VT 50. Kate was working the Ibex tent at packet pick-up on Saturday (she sold me biking shorts and leg warmers). She welcomed us like old friends with warm hugs and her infectious smile, even though that was our first meeting. We found the whole atmosphere of the race to be uplifting. Ibex wool, a major sponsor of the race, once again, did me well with my shorts and shirt I wore in the race. Next year, perhaps, we may attempt to beat Kate's team across the finish line again. Or, maybe I'll try to run the whole 50 myself? Who knows, we're not fortune tellars...we're "runners on trails".

Vermont Rise Up Runners

2008-09-30T12:57:00.004-04:00

Carey, Lange, and Kate, aka "The Beetches" as they call themselves, celebrating post-run of the Vermont 50Mile Trail Run.
The Rise Up Runners, Vermont Crew: Robin, Michael, Katherine, Rob (Jellybean), Michael, and Carita pose for a post event smile.

It was an awesome time in Vermont for the Rise Up Runners crew. Katherine and the two Michaels formed the RUR relay team. We completed the hilly course in just under 9 hours. More to follow. Sorry about my foul camera lens. Stay tuned.

Team Players

2008-09-18T21:53:00.014-04:00

Most of the 2008 crew of the 1901 log canoe, Island Lark holding various perpetual trophies at the Miles River Yacht Club on September 14th. This is the Lark's first time to win High Point in at least 90 years, if ever.

As the sailing season comes to a close the running season seems to be just cranking up. Two weekends ago saw a successful log canoe season culminate in Island Lark winning the Wilson High Point trophy for the season. With over 20 races counted it came down to a close tie with our toughest competition, the Island Blossom. But, even though we were to be in the throws of heavy sailing competition, that Sunday I dragged myself out of bed at 4:30 and went for a 16 mile training run before the culminating races on the Miles River.

I am training ffor one leg of a 50 mile mountain trail race on September 28th in New England. The Vermont 50 Mile Trail Race caught my eye last spring as a good event that Mike Valliant and I could do. Since neither of us was interested in running another 50 miler solo this year, all we had to do was find another runner and enter as a relay team. Katherine Binder came to the rescue as (1) a woman who would put us in the co-ed relay team category, (2) a professional who has a incredible wealth of knowledge about the body, running form, and health, and (3) someone (along with her husband Rob) whom I had met only a few times, but whom I simply connected with on such topics as sailing, running, and health. So, before I knew it, we had a relay team; at least digitally.

Then news came last weekend that the distances for the relay have changed. I now am running an 18 mile portion; 2 more miles than trained for. I know it doesn't seem like a big deal, and hopefully, it won't, but I truly did only train for 16. Now, I have to add 2 more miles plus the inclines. One of the ways to compensate for no hills to train on around the Bay Hundred is to do speed work. So, for the past 4 weeks I've been meeting team mate, Katherine, at the St. Michaels track for a series of 800 repeats. This past Thursday we were treated to an appearance by Pierre Bernasse, a running friend from last year. Pierre ran the Baltimore Marathon last October with Mike Valliant, Jim Richardson, and myself. This year Pierre is training for the NCT (Northern Central Trail) Marathon in November.

Rise Up Runners (standing) Derek, Pierre, Dominic, Joel, (kneeling) Katherine, Wood Frog, and Tuckerman posing for the geese on the "Dam" at Tuckahoe on Sunday, September 21st. Photo by Charlie Bandura.

This past Sunday we had a bumper crop of Rise Up Runners gather for a 10 mile Tuckahoe loop. It was a gorgeously cool morning as the 7 of us started shuffling up the Tuckahoe Valley Trail. The runners included Michael Valliant, Derek Hills, Dominic Szwaja, Joel Shilliday, Pierre, Katherine, and myself. Everyone got to run their own pace at times. We'd always gather/condense at the trail changes, and everyone got to spend a little time with each person. At the end of our run we gathered at the dam where we seduced a wildlife photographer into taking our group photo. Charlie Bandura took, what might be, the most complimentary Rise Up Runner photo to date.

It was a kick running with everyone. So, in summary, I have spent the past two weekends with two different groups of people doing really cool stuff. Next weekend in Vermont will be the same, with yet, another group; Mike and Robin Valliant, Rob and Katherine, and Carita and me. I feel blessed to have opportunity to get to know friends whether on a log canoe, on the trail, or during a race/vacation weekend. It's these occasions that stitch a little more into the fabric of our lives. Next report will be from the Vermont 50 Trail Race. Cheers!

Cape Henlopen Swim and Bike

2008-08-31T07:04:00.007-04:00

The Bike Course for the Cape Henlopen Triathlon which Dan Bieber will do on September 28th.

What started out as a late-going (noon departure), overcast day turned into a brilliant day at the beach in Cape Henlopen State Park for Dan Bieber and me. We weren't on the beach a minute when we had a heavily pierced lady ask us about our form fitting tri shorts. She thought them to be some sort of warmth protection. She couldn't understand why we were wearing them under our wetsuits. I explained that we wear them for an entire triathlon, and normally wouldn't wear anything under our wetsuits, but because of the 100's of people on the beach we had to be decent. She seemed satisfied with the explaination. I think she just wanted to talk to Dan.

Donned in our wetsuits and wading through the throngs of beach families (my bad for not having a photo of us at this point) we entered the water and swam south along the shore, just outside of the break. Dan tended to pull right, taking him into the break at times, but that didn't matter for him as his speed and comfort-level has greatly increased since his Tri-debut last year.

Dan is training to "rock" this year's Cape Henlopen Sprint Triathlon, and this was our chance to help him get familiarized with the course and attain a certain level of comfort in the water, especially the ocean. The park is on a sand dune at the confluence of the Atlantic Ocean and Delaware Bay. Riddled with asphalt trails, pines, World War II embattlements, bunkers, and towers, the park spanned several hundred acres and seemed to be a popular peaceful destination for vacationers, cyclists, and runners. The ocean was calmish, but the water was pretty cool. Our wetsuits proved to be perfect for the conditions.

Wild dolphin, like the ones who were trying to attack me yesterday. Bad, Flipper, bad.

On our last round (we did 3 southerly laps of about 1/4 mile each) I unitentionally swam out to sea too far. When I looked for Dan, he was standing on the beach. So, I headed for shore. As I exited the water and turned around to look, there we about 50 dolphin swimming out near where I had just been. That could have been my closest dolphin encounter in the wild for both of us, man and beast. They stayed for a long time, sometimes jumping high out of the water, but mostly rolling as they were feeding on the evening baitfish.

Dan and I did the longest transition ever into our bike garb, then first hit the bike trails at the park, then out into to wilds of Lewes following the 15 mile race course Dan will do in 4 weeks. Dan's got good legs for the bike and hopes to improve his placement in the overall standings by 20 spots. He feels greatly more prepared than last year and a good bit faster on the bike and in the water.

After clean up and a change we hit town and had dinner (it was 6pm by now) and ice cream, got gas, and turned Dan's Jeep toward home. It was a great day, great adventuring, and great gains in training.

Hiking, running, boat builders, and letting go

2008-08-28T08:35:00.008-04:00

The Keene and Meyerfoff gang atop Mt. Washington on August 11th.

Eight of us conquered Mt. Washington in variable weather of sun and rain over the weekend of August 9th and 10th. My two daughters, my wife, and our four friends hiked Tuckerman Ravine Trail to Lakes of the Clouds Hut in the White Mountains. The next day we summitted Mt. Washington in the driving rain and descended via the Lion Head trail and Tuckerman.

We had oodles of GORP, many breaks (or photo opps, as we called them), and a ton of laughs along the way. All did extremely well on the Tuckerman trail, the most traversed trail to the summit, and one of the most challenging. In bunk room 3 the 8 of us did impersonations from movies during the rain and thunderstorms Sunday night.

We found the "CROO" of Lakes Hut to be in rare form complete with a Star Wars themed skit for us after breakfast. Lets just say that Princess Leigha needed a shave, and she/he was a little too fond of young Luke's light saber. The skit taught us all to fold our blankets, fluff our pillows, pick up our trash, and, of course, tip the CROO.

My girls ahead of me on the Lion Head Trail descent from Mt. Washinton in the rain.

My two daughters and I were on our own for the descent. It was 3 and a half hours of rain and pure joy as we scibbled down the wet trails. I'm convinced that either of them could run a guiding service on their own in the White Mountains. They are quite accomplished hikers.

Later that evening my family and I found Karl Meltzer's RV at a trail head in Maine about an hour from the Whites. I ran up trail, found Karl and his friend, Matt Hart, and ran the last mile of his day with him. Karl is an ultra runner who is attempting to break the Appalachian Trail speed record of 47 days. I met up with him on his 7th day of his quest. It was quite something to meet him. I have an entry on my encounter with him on the RUR blog here: http://riseuprunners.blogspot.com/2008/08/wheres-karl.html .

Karl Meltzer and I after coming off the trail; he 30 plus miles, me only one mile.

The first week we were home from the North, sad news came when word that boatbuilder Maynard Lowery was killed in an automobile accident. I've since been to his funeral and have seen or talked to all of my customers who own his boats. My heart is full of joy with hearing from these people who knew Maynard through his boats. If you had a boat build by Maynard, you came to love the man. He will be missed immensely, but his life will live on in the boats he created. Here's a piece I did on his last boat: http://runnersontrails.blogspot.com/2008/05/marathon-maynard.html

Moondance and Spray in all their glory this summer on the Chester River.

Lastly, I must say goodbye to a boat. We've found a wonderful new buyer for our family boat, Moondance. Moondance first came into my life when my father bought her in 1979 (I was 14). I was standing on the dock at Rumbley, Maryland when I first saw "My Desire" drift up to the wharf with my father at the helm. She spent several years with us until my father sold her in the mid 80's. I later re-purchased her in 1995, restored her and relaunched in 1998, and raised my girls aboard during our various adventures around the Bay. I received an email from my daughter's best friend yesterday. It reads like this:

HOW DARITH THOU SELL THY MOONDANCE
this means no more:
flank steak on Moondance
watching the fireworks on Moondance
first jump of the year into the Bay
no fun on Moondance
I am Excrushatingly disapointed in you Smichael!!!!!!!!!!!!!!!!!!!!!!
u cut me deep you cut me real deep
Masssive amounts of ears flat I GROWL in your general dirrection
MADLY,
oft
): GGGGGGGGGGGGGGGRRRRRRRRRRRRRRRRRRRRRRRRR
WAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAHhhhhhhhhhhhhhh
I need to go cry all by my self in my room before I start foaming at the mouth

Carita and I renamed her Moondance after our Van Morrison wedding first dance song. She'll be missed and it's a bit hard to let go.

LUCKY reunion tour

2008-08-04T15:50:00.009-04:00

Starboats at the start of one of Sunday's races during the contest for the coveted John Charles Thomas Trophy. Will Murdoch's LUCKY is sail number 7102 in the center of the photo. Photo by Bowie Rose 2008

Friday afternoon an old sailing partner called me and asked if I wanted to crew for him on his starboat, LUCKY, for the Miles River Regatta Saturday and Sunday. Will Murdoch's crew, Carl, hurt his shoulder and was unable to sail. I told Will I could give him Saturday, but probably not Sunday because we were having 2 parties at the house that day. He said that was fine with him; he really just wanted to "show" to be supportive of the club and the fleet.

Will and I are good friends and good competitors...against each other. Not only do we compete against each other in our own starboats, but Will is the jib tender in our arch-rival log canoe, Island Blossom! Ten years ago Will called me one winter evening and said, "Mike, I've bought a starboat. Would you like to be my crew and we'll learn to sail it together?" I accepted and together Will and I learned to race starboats over the course of the next 4 years. It was then that a boat was offered to me from Don Elliott. Will and I had an amical divorce and became good competitors agianst each other.

LUCKY finishing the race on Sunday. Not a good sign that no one is around us, because there weren't many behind us. Photo by Bowie Rose 2008

Saturday morning rolled in with a threat of thunderstorms. After a storm scare, the fleet returned to the river for the first race. Will and I went on to win the first race. I jokingly said, "if we keep this up, we're going to have to sail tomorrow's races as well." We then went on to win the 2nd race. I knew I was in trouble then. We finished the day with a 4th place finish, landing us as "top dogs" for the day and first place in the regatta going into the final 2 races of Sunday. I went right home, cut the entire lawn, trimmed, and baked a cake. I was hoping this would give me license to go sailing for a while on Sunday, despite the parties in the evening. My wife, Carita, is so supportive of the things I do. She was gracious enough to more than support me to finish the regatta with Will and to do our best to try to cling onto first place.

Sunday blew in with 15 knots of northwest breeze; not favorable conditions for 2 lightweight starsailors. But we held a respectable 4th in the 4th race, but tanked the 5th race. We ended up 2nd for the regatta under veteran sailor, Elliot Oldak, and his crew, Chris Harding, from Annapolis. We did win first place for our local fleet; Best of the MES Fleet.

Will Murdoch and I accepting the prizes we earned during our "Reunion Tour" aboard starboat, LUCKY. Photo by Bowie Rose 2008

Though its been six years since we raced together on his boat, things fell right into place for us as a team. Will is an excellent sailor, helmsman, and tactician. It was a great opportunity to do something different and crew for an old friend.

An aside note: The last few sailing blogs have been of successes made on the local rivers. Though things have been going well for me, my crews, and my sport; I will be sure to write when things aren't as successful as of late; just making "hay" while I can.

In trail news, Karl Meltzer, of Sandy, Utah, will attempt to run the Appalachian Trail from Maine to Georgia starting tomorrow, Tuesday, August 5th. What's exciting is that I might "I said might" get a chance to see him, or maybe, if I'm really really lucky, get to run with him while we're up north in New Hampshire. He is attempting to run all 2174 miles in 47 days, which will set a new record. He is ambitious to plan for 50-mile days in the White Mountains. I cannot imagine covering 50 miles a day on the trails in the White Mountains. He plans on being at Crawford Notch on next Tuesday night after running 47 miles to get there that day. Michael Valliant, can you imagine? Our 14 mile-day last year from Mizpah to Madison Huts was a killer. Try tripling that!! Watch Karl's progress at http://www.whereskarl.com/. Good luck Karl.

Governor's Cup for Lark

2008-07-28T07:07:00.011-04:00

Here's (most of) our crew of the "Island Lark" accepting the coveted Governor's Cup on Sunday, July 27th. Skipper Tad duPont is standing behind the cup. Co-owner and brother Ebby duPont is standing with sunglasses around his neck. The two brothers have been racing Island Lark for 30 seasons; Tad in the stern with the tiller and Ebby in the bow with the jib. The first race they ever won was the Governor's Cup, back in 1979.

There was no swimming for me this weekend on the Miles River as we sailed 3 races in the Annual Miles River Yacht Club Governor's Cup Weekend. The Lark was moving fast enough to get 3 bullets (first boat to finish gets a shotgun shot off from the committee boat) and correct to 2 seconds for the Covington and Duke Trophies and a first for the Governor's Cup. Other folks did not fair so well in the swimming department.

Island Bird on her side with one of her chase boats Metropolitan giving assistence. Lark's chaseboat, Brougham, waiting in the wings.

Judge John C. North's "Island Bird" took a dip Saturday morning in the Miles River. Every canoe experiences such fates on a regualar basis, some more than others. "Bird" went on to complete the Governor's Cup Race on Sunday. Judge North has sailed "Bird" for over 50 years.

The women of Jay Dee swim in the Miles River Saturday morning; pink shirts and all.

Judge North's son, Dan, has built two wonderful base crews for his canoe "Jay Dee"; the regular crew and the women's crew. The boat was given to the women's crew for the day Saturday as the men of the regular crew helped set up and watched the women attempt the heavy air that awaited us all. Unfortunately, in an effort to fix a gear problem, attention was shifted and down Jay Dee went before the official start of the morning race. Adorned in pink shirts with the female symbol on the back, the crowd of veteran women sailors fought with the 74 year old canoe and seanettles to get "Jay Dee" back on top for the second race (the men were gentlemanly enough to lend a hand...I think Bob Flower even helped).

Lark sails the Oliver Duke Race with a bone in her teeth.

For fear of jinxing our crew, I don't often comment on how well things go aboard Lark. But, for all the wind we had Saturday, I'd must say, we didn't have any close calls while racing. Loligagging around before the starts is another story. Attention to keeping the canoes upright is spread thin when we are manuveuring before the starting sequences. Four canoes capsized before the start of the first race on Saturday.

For the entire weekend Island Lark and Island Blossom were neck and neck while racing. The close competition between the two boats has made us both better competitors and FASTER canoes! Though we finished first ahead of Blossom each race, because of the 12 second per mile handicap we give to her, we lost the first two races by 12 and 39 seconds, respectively. However, the final race, which was for the 1927 Govenors's Cup we beat Blossom with enough time to hold onto first place. The "Silver Heel", owned by Bob Hewes since 1960, was third.

On other adventure fronts, our friends and my family will be heading up to the summit of Mt. Washington during Oxford Regatta weekend. We will be overnighting in the Lakes of the Clouds Hut in the White Mountains of New Hampshire. You can read about one of my trips there last year with adventure partner, Michael "Tuckerman" Valliant, on his blog: http://the4onerun.blogspot.com/2007/08/adventures-of-tuckerman-and-wood-frog.html

Training partner Dan Bieber is trying to get me to do a Sprint Triathlon on August 17th in Delaware. It looks like a good chance I'll make it. My next entry should be one from the trail. Happy training and sailing everyone!

Maryland Swim for Life

2008-07-20T07:50:00.014-04:00

Swimming in brackish water in the middle of the summer is a foreign concept for me. Usually, there are too many seanettles to do such a feat. However, yesterday the District of Columbia Aquatics Club (DCAC) http://www.swimdcac.org/Swim4Life.html held their 17th Annual Maryland Swim for Life on the seanettle-free Chester River. With the option of swimming 1, 2, 3, 4, or 5 miles, there was a course for every swimmer. I rode up to Rolphs Wharf in a new Mercedes driven by 72 year old Ted Gregory, whom I met at the St. Michaels Pool last week.

Ted is a remarkable fellow who swam the Bay Swim this year and has swum all over the world in different venues. We both were aiming to swim the 2 or 3 mile swims. He opted for the 2 miler because of a raucus cocktail party he hosted the night before. I opted for the 3 miler, having never swum that distance ever anywhere.

It was a low key event with around 150 swimmers. There was no entry fee, but each entraint had to bring at least $100 in collections for the different charities DCAC supports. The weather was perfect. The course followed the shoreline and was an "out and back" with buoys every 1/2 mile. My 3 mile course had me turning at the 3rd maker (1.5 mile mark). Between the .5 and 1.0 buoys we had to swim over/through a fishtrap (that was interesting) allowing the top of the net to scrape across my belly as I swam over it. The current was against us on the way out, but with us on the return.

One of the mysteries of open water swimming, to me, is how does one fuel and hydrate? Though I did not see many swimmers take advantage of the availability of kayakers stocked with goods, I decided before the start that I would take water and fuel every half hour, which for me, would be every mile. And that's what I did, hailing a kayaker named Robin on both my stops. I carried a Clif Shot gel and downed that on my first stop with water, and gobbled half a bannana on my second stop. I figured I lost at least a total of 5 minutes with my stops. But, my goal was to leave the water feeling good, having accomplished the distance, and have enough energy for the rest of the day, which included sailing in heavy air aboard log canoe Jay Dee with skipper and friend Dan North.

There was a group of like-yellow capped swimmers that would pass me everytime I fueled. I would catch up to them each time, including the finish. My time was 1:43 for the 3 miles, which if you take away my fueling time of 5 minutes, finds my pace to be better than ever. I really felt good in the water, fast (for me), and comfortable and fearless. There was a time when coming upon somthing as daunting as a fishtrap would have freaked me out. I was, however, one of the last of the yellow-cappers to finish. Events like this, I surmised, attract a different class of athlete than the local 10K running events. I was swimming against verteran seasoned swimmers who know how to kick butt. I'll get there someday, one kick at a time.

A rare photo of Island Lark at the moment of impact with the Cliff City shoal. The boardsmen are being carried forward with the momentum of the boat. The bow of Lark is lower in the water as the rudder is hard aground. That's me on the front board on my way to the water.

In other news, Island Lark, had a stellar weekend of sailing last week on the Chester River, posting a 1st and a 2nd to win the regatta and other prizes. The third race, which was later thrown out by the Race Committee (RC), was the most challenging for our crew. The 10 mile course found us with a healthy lead on the 10 boat fleet. As we rounded the leeward mark, which we noticed was a little too close to shore, we ran hard aground....we're talking centerboard all the way up and rudder firmly planted in the mud. Evidentally, the mark was placed in 15 feet of water, right next to a shelf which went up to 4 feet. As we went 2 boat lenghts past the mark we hit, stopping us like a brick wall, catapulting me forward from my front board into the water. 5 of us pushed Lark through the wind, pivoting on the rudder, and off the bar. By the time we were free we had been caught by 2 boats, of which we beat one over the finish line and would have held a 2nd if the race counted. Many other boats hit the same spot with Mystery capsizing on top of Silver Heel. It was a mess.

The Canoes are racing in the Rockhall regatta this weekend. As our boat did not make it to the races for this regatta, Victor, Greg, Greg's son Graham, my girls, and I found ourselves on the Chester yesterday in time for the afternoon race. Jay Dee took me aboard (an ungraceful entry as I had to jump into the water from Victor's boat, grabbing the hand grips on the back of Jay Dee) and I sailed the race with them. Jay Dee is the largest of the canoes and was most comfortable. She's got a true old time feel to her, and she's fast and powerful. Danny's great uncle built Jay Dee in Tilghman on Devil's Island in 1934. The crew welcomed me, and by the time the race was over (we took 2nd) I felt like a regular crew member. Danny invited me to steer JD home to the Corsica River, which I did, nearly capsizing her at one point and running her aground, also. Sorry, Danny, I'll sand the bottom of the centerboard this week, if you want me to). It is very impressive to keep an old racing yacht in competition and Danny, his crew, and his family do it right. The canoes race on the Miles River this coming weekend, July 26/27th, for various trophies including the coveted Governor Richie Cup, which has been raced for since 1925.

4th of July Log Canoe Series

2008-07-02T06:31:00.010-04:00

Log canoe Island Blossom leading Island Lark at the 2006 Heritage Regatta Sunday race in Oxford. Look closely at this photo and you'll see our "Lark" canoe and crew amongst the Blossom crew. The 2nd mast is Lark's. That's me in the reddish/pink hat. Blossom went on to win that race, with us taking a 2nd and winning the regatta. Photo by Don Biresch @2006.

A different kind of racing held my fancy this past weekend in the form of Chesapeake Bay Sailing Log Canoes. This was the start of my 27th season (23rd on the Island Lark) racing these antique ladies around courses set in the local rivers. From the look of it, this season will prove to be another very competitive season. But first, here's a little history:

The log canoes were the work-horses of the Chesapeake Bay, numbering in the thousands at the end of the 19th century. If you lived on the water, you had one, just like everyone has a car today. It was easier to get around in those days before the automobile via the waterways than on land. Informal racing developed when oyster laden canoes would race to shore at the end of the day in an effort to get the best price. Eventially, some canoes were built specifically for racing. Organized races were held before 1900.

About the boats: They are called "log canoes" because to construct one, several logs were laid parallel to each other, pinned, then shaped into the traditional canoe shape that we know. Most canoes left today are made of 5 logs, but some are of 3. The bilges were completely free from obstructions and frames which lent them well suited for running a shovel down the interior to scoop out the oysters.

Today's canoes are preserved with some modern materials, such as fiberglass coverings, but retain the original integrity and logs they were built with a 100 years ago. The masts are much taller then in the old days. Today's rigs make the boats very unstable, so the crews use hiking boards to press the boat down "on her feet" so she will be propelled forward. Racing canoes are over canvassed and are not ballasted with fixed weight, like modern sailboats. Because of these factors log canoes frequently capsize, ending the race and beginning 3 hours work to be race-ready again.Island Lark rounding the 2nd mark of the 2nd race Sunday, June 29, 2008. Lark continued to round all marks first and win the race and regatta. Photo by C. Bowie Rose @2008

This weekend saw 10 boats compete. There were many capsizes as well as equipment failures. Our boat, the Island Lark (#16), faired better than the rest and took two 1st's and one 2nd to win the 4th of July Series. Our skipper hit the starts very well and kept us in the race at all times. The Island Blossom (#9), our closest competitor, sailed to a 2nd place finish in the series. We had some scarey jibes and a few close calls during mark roundings where we came close to capsizing. My daughter Eleanora bailed for three solid races as we shipped water over the sides, constantly. The winds were strong enough for us to never need the light air "kite" at all over the weekend. On Sunday the winds were stronger yet, and we opted to fly the #2 jib (a smaller jib than the #1) which gave us more speed to windward and some stability off the wind during the gusts. In the lighter spots we suffered with the small jib, allowing Blossom to beat us in race #2.

My daughter, Eleanora and I sharing a post-race moment on Sunday afternoon. Eleanora held the teenage position aboard Lark which sailed this weekend with 6 different decades of ages and 3 generations. @ 2008 C. Bowie Rose

To give you an idea of the historical sense of these few boats that are left racing, I will quickly give you some facts. Island Lark was built in 1901 as a racing canoe. She raced a few seasons, got abandoned in a hurricane, then went on to be worked as a crab/oyster boat for 50 years, complete with engine and cabin. In the 1970's she was converted to a sailboat again and later assumed her rightful character in what she is today. Island Blossom was built in 1892 as a racing canoe and is probably the most famous canoe due to her continuous racing history. Island Bird was built in 1884 and is the smallest on the race course. For more check out: http://www.logcanoes.com/ . There is so much more to tell; Magic, Spirit, Persistence, Noddy, Heel, Patricia, Jay Dee, Gift, Billie P, Sandy, Faith, Mystery, Edmee, and Cloud. Maybe another time.

Island Lark with cabin and motor as she was found in the late 1960's.

Chase boat "Brougham". Photo by C. Bowie Rose @ 2008

We are lucky to have abundant crew aboard the Lark and a great chase-boat owned by Victor duPont. Anyone not needed during one of the races gets to hang out on "Brougham" which is complete with a sofa on the roof and palm tree. Music, brownies, libation, and entertainment accompany the race viewing. This weekend saw at least 30 people participate in one form or another to make the "Lark" syndicate happen. It takes a village to race a canoe. I am blessed to be a part of such an awesome program and to have association with these wonderful people. It is awesome to have the opportunity to pass this love of wood, boats, and racing to my girls as they mature. It is the Land of Pleasant Living!

Post Eagleman

2008-06-25T12:01:00.000-04:00

Espen Kataraas in the 2007 Eagleman 70.3. He's a successful triathlete who manages his career, family, and sport to the MAX.

In a very real way I have had resistance to posting another blog. It would mean my Eagleman race report would be "paged" down to the rarely read or searched archives of this blog. However, unlike my blog, my training habits have and will not be relegated to the archives. To have trained six months specifically for EM is not to be taken lightly. EM training and race have impacted my life. Though without a specific race on the agenda, I have been continuing my training as if EM has never happened. This is a good thing. I like the divided attention the three disciplines give me; there's always something different to look forward to and creative workouts to prevent any monotony.

The timing of EM coincided with the end of the school year for my girls. This has allowed me to turn to more early morning workouts, one of which has become the backbone of the summer training, so far. This involves biking to the St. Michaels Pool for a swim workout and returning home. Twice now I've been able to throw in an extra 20 miles on the bike by riding out and back to Neavitt, either before or after swimming. Friday saw a first when Dan Bieber and Dave McKendrick were at the pool when I got there. The three of us then biked to Neavitt, creating my first "paceline" where we pushed the upper limits of our speed. Michael Valliant and Landy Cook hopped in the YMCA pool Monday morning this week and began, what I hope, is a passion for swimming.

After a pleasant ride to Neavitt Sunday morning with Motoko, I met up with Dan Bieber and Becky Weisley to try an open water swim in Harris Creek. With Becky in the kayak keeping an eye on us, Dan and I braved the few seanettles we saw from the dock. Unfortunately, the seanettles won out as we swam into many, covering our arms and legs with the acid-like tentacles. We had to abandon our swim and probably call off creek swimming until fall. Bummer!

Since Eagleman I have had several medium mileage runs that have restored my shakey confidence in my running, despite my poor performance in the run at EM (I'm hung up on that, and probably won't let it go until proven otherwise in another Ironman event). My lastest run was a 10 plus miler yesterday morning around the Pot Pie area. From various points around Wittman you can see 4 different counties. Our peninsula is surrounded by water and there are lots of fields and very little traffic. I maintained an easy pace playing with stride-length and cadence, as well as, intensity. It was a good run, as I finished in 5 minutes slower than my official PR of 1:21.

This brings me to Espen Kataraas, a triathlete who has been a help to me this spring in preparing for EM. Through another friend, Mark Sommers, I was led to Espen and his wealth of knowledge in the sport. Between his website and email, Espen helped calm my nerves by guideing me toward the right wetsuit, tri-clothes, and bike parts for EM. Then, on Father's Day weekend I got to meet Espen in person here in Wittman. Espen is often an age-group winner in tris, and often places in the top tear at most events. Check out his website: http://www.espenusa.com/ to see more. Much like when Valliant and I met ultrarunner Dean Karnasas during the 50/50 Endurance Run, meeting Espen was like reacquainting with an old friend. He is an unassuming fellow, eager to help, and a very easy gentle person (of course I met him after he'd just done a time-trial on the Eagleman course, so maybe he was just exhausted). Espen won his age group at the Columbia Triathlon this spring and finished the Eagleman in 2007 in 4 hours 16 minutes. His run was his weakest link in Eagleman with a time of 1:26 for the half marathon , 54 minutes faster than mine, Wow!

In any case, Wittman is becoming a meca for multisport. We actually have 3 triathlete residents, a few tri-wannabes, and several cyclists including Mark who is an Elite age grouper. I saw my first out-of-town couple arrive in Wittman Park, set up their bikes, then go for an all day ride. We have athletes like Espen visiting here on a regular basis. We had Joanna Zeigler, the overall women's 2008 Eagleman Ironman 70.3 winner, stay in Wittman over that weekend (100 feet from my house). The RUR's have been known to show up here in Wittman on an occasional Sunday morning (you're due again). And, we regularly have age-group placement triathlete, Dan Bieber, come join me for various multisport activities. It's a freakin meca!!

Eagleman IRONMAN 70.3

2008-06-10T09:42:00.000-04:00

My wave's start at 07:24 Sunday. I'm exaclty in front of the closer white starting buoy. My 40 - 44 age wave was the largest of the Eagleman at 300+ men.

The 2008 Eagleman was a wonderful experience for me. Despite heat indexes of over 100 degrees, I managed to finish the 1.2 mile swim, 56 mile bike, and 13.1 mile run under my upper time limit of 6 hours (5:58:14). Combine the satisfaction of reaching a goal with the more soul-nourishing aspects of this event, and you get one happy "Iron Frog", as Mike Valliant termed me (see Michael's race report at http://the4onerun.blogspot.com/ ). The people make an event, and this was no exception.

Having family and friends spectating was an awesome feeling. Carita and I left the house at 4:45, and she hung with me during the pre-race set-up. She, also, spotted where on the starting line I should start the swim, giving me optimal conditions to get a good start. At the first turning mark of the swim I spotted my friend Jack in his kayak as I managed a shout to him. It is very difficult to find someone you know among 350 red caps. My daughter, Eleanora, and friends Chloe and Cole were in a canoe near the finish. Coming out of the water I first heard Michael yell something "Frogish" to me, then saw Jill and Carita. Upon finishing the bike portion my mother, sister, niece, and Michael were there to cheer me on. At the 2nd Aid Station of the run both Carita and Eleanora were working hard supplying everyone with drinks and ice. Carita also gave me a whopping kiss (I wonder if she was giving everyone a kiss?) It was also, great to finish the 70.3 into the arms (literally) of friends and family.

Me getting hosed off by a fireman after my finish; it felt awesome!!

This is the Transition Area, restricted to only the athletes. I am dead center of photo with my back to the camera leaning over toward my right side.

The competitors were swell; helpful, generous, and fun. A fellow racked next to me in Transition (that's the area only the triathletes are allowed where the bikes are racked and the gear is stowed in a very confined area under the bikes) offered for me to take water and gatorade out of his cooler anytime I needed during the race. We all helped each other pump tires. A little tip one mate gave me, probably saved my race; that was to put ice in my shorts during the run.

My small segment of Transition real estate.

The volunteers were awesome, providing us with endless aid, supplies, and direction. I'm sure most volunteers, including my wife and daughter, were equally at risk of heatstroke in the hot sun . Eagleman would not happen without these people.

Catholic School mates Yvonne Laucherman and Ruth Yoash-Gantz surrounding me at the post race celebration. Yvonne placed 2nd in her AquaVelo age group. Ruth, who is a cancer survivor, completed her second Eagleman. She also survived a hard blow to her head at the start of the swim this year, as well as, a bee sting on her head while on the bike.

I cannnot go on without explaining to you who were most influential to me in getting me to do triathlons in the first place:there are several. Last year's Eagleman found me as a spectator because Ruth Yoash-Gantz, a classmate, friend, and roommate of my sister Kim, was participating. I arrived at the beach last year in time to catch Ruth as she was putting on her swimcap and entering the water. I was so inspired by her, that as things came together over this past year, I soon found myself registered for this year's EM, with little fear for what I was getting into. Friends, Mark and Motoko, gave me a bike last October; a really really nice bike. This gave me no excuse to say "no" last December to Dave McKendrick when he told me I could register for EM, if I wanted.

I'll start my race report with saying that I am already looking for my next triathlon. My swim went great. My time of 37:42 was right on target, more than 2 minutes under my 40 minute upper goal. More importantly, I came out of the water with energy and ready for what lay ahead. I did experience some nausea coming out of the water. That was either lack of fuel (no time to fuel/drink during the swim) over the previous hour or I was a little sea sick. In either case, by the time I had 4 or 5 miles under the bike and I had eaten and drunk something, I was feeling great again.

Me exiting the water and peeling off the wetsuit. I didn't notice how hot I was until I left the water and hit the hot air.

The 2:52:39 hours that the bikeride took seemed like 30 minutes. It was a truly enjoyable, scenic ride through lower Dorchester County. The ride took us through my ancestral homelands of the Golden Hill area, past Upper and Lower Keene Broads, as well as the Applegarth homestead and graveyards filled with distant Tubman, Keene, Travis, and Applegarth cousins. The wind was negligible and the heat at bay. Aid stations were in 10 mile increments stocked with water and Gatorade Endurance Formula. I had a refillable bottle mounted between my Aerobars (handlebars) and 2 other bottle brackets in the V of the bike frame for hydration. My 3 back shirt pockets were packed with a 6 ounce tube of Clif gel, Electrolyte Capsules, chapstick, 2 Clif Bars, and a bag of oranges. I, also, had a turkey and avacado sandwich aboard, of which I ate half. Coming into Transition 2 to the cheering crowd of friends and family was a great feeling. I was pumped with adrenaline and pleased to be well under my 3 hours goal for the ride.

I knew I had to be well hydrated and fueled for the run portion of this Ironman 70.3. So, I restocked my 3 back pockets and off I went. Before I got out of Transition half of my supplies had bounced out of my pockets. I was left with my gel and electrolyes along with my handheld water bottle. In the end, that was all I needed. After the first 2 miles and a comfort station stop I was having trouble. I realized I was hot and my energy was spent. I started to walk in the 3rd of 13 miles. I didn't know what I was going to do. Time was slipping away and dreams of doing this race in 5:30 quickly vanished. By mile four I had things figured out. At each aid station, which were at every mile, I would stop, get ice in my handheld bottle, hat, shirt, and shorts, hose down front and back, and drink Gatorade and water. That sequence I repeated at each mile for the next 9 miles of the race. That enabled me to actually "run" the whole distance between aid stations. As near as I can tell, my core temperature would go too high, cause my heartrate to heighten, and cause me to lose energy. Cooling my core with ice and water would get me running again.

Some portions of the course were on fresh blacktop. The heat was intense. Certainly, none of us had any business running on a day like Sunday. The best comment I heard was that the run was just "plain hateful", mumbled by a competitor as he went by. My attitude toward the run changed to survival mode in the initial miles. Concern for my health in the heat became my focus. I was no longer in race mode. I question whether my decision was a wimpy one. Did I allow the pain to overcome my desire to be competitive? Should I have hung on to a tougher mental attitude? These questions were in my head soon after the race. But, as the days have passed since my first Ironman event, I have no regrets about any of my decisions before or during Eagleman. I know myself even better now, and trust in the messages sent from the ole bod.

I ran the run without a watch. Running into the finish crowd and hearing my name yelled was icing on the cake to when I looked at the race clock over my head indicating that I was finishing in under 6 hours. My run took me 2:20:44, twenty minutes longer than I dreamed possible for me. Strangly, compared to my competition, my second strongest event for the day was my run. My strongest event was my swim, of which I am well pleased, given that is where most of my efforts have been directed over the last 6 months.

My recovery from Eagleman has been easy. I have only slight muscle aching throughout my entire body. Triathlons definitely work all the muscles. As we all endure the heat of this last day of 2008's first heatwave, I will always remember my first Ironman 70.3 whenever the heat gets this intense again. I am eternally grateful for the opportunity to acheive such an accomplishment, but more so, to have a supportive network of family and friends. You are my "Iron People"!!!

Numbers

2008-06-07T06:56:00.000-04:00

In 24 hours and 27 minutes I will begin the 2008 Eagleman IRONMAN 70.3. I can't begin to tell you how excited I am to give this a try. My gratitude for the opportunity to train and compete is overwhelming. This point was never so poignant then when I drove to "packet pick-up" in Cambridge yesterday afternoon. Along the way I drove past the helicopter, emergency vehicles, police cruisers, and media that were surrounding the little yellow house outside Trappe where a man, only hours before, had killed his wife and himself. A multitude of questions rang through my head, but mostly, "how could this man become so distressed/angry/desperate as to do such a thing?"

How did we allow this man to slip through the cracks in our community? This horrific event gives so much meaning to what I am about to do tomorrow. I will go forth at 7:24am Sunday as a product (however fast or slow) of everyone in my life: my wife, daughters, parents, sisters, family, friends, and mentors. With your love, support, and encouragement I will tackle the challenges in the race tomorrow, much the same way I have lived my life for the past 43 years. It is with confidence that I will come out of tomorrow, either fallen or victorious, into the arms of my life that is all of you (that includes You, God). Everyone alive should be able to make that last statement. Why did a man in Trappe not feel that way yesterday?

I began titling this post as "Numbers" because of the multitude of them running around my head: my times, splits, schedules, pace, velocity, mileage, etc. I got off on the above tangent, but I'm not sorry. These numbers have been my focus leading up to the race to give me an idea of where I will be tomorrow, and what I can expect. Now, that the time is near (exactly 24 hours from this moment, as I type) my focus is changing to having fun with all this. I will do tomorrow what my body, mind, spirit, and conditions will allow. So, though the numbers will still be there to compute, I am slowly removing them from my focus.

There is one number, however, that is not leaving, and that's my race number of "995". I will sport 995 on my shoulders, legs, helmet, bike, and front. Mike Valliant knows my "thing" about race numbers, and I think he'd agree that I have a good one. Talk to you in a few days. Thank you, all, for making the fabric of my life.

Utah

2008-05-27T08:15:00.000-04:00

Me atop a cliff at around 7500 feet on the Bear Canyon Trail on the side of 11,200 foot Lone Peak in the Wasatch Mountain Range. The suburbs of Salt Lake City are in the background below.

Utah cross country youth coach Michael Durman and his 12 year old son Cameron, together on our way to the snow line on the Bear Canyon Trail.

This is a true "Runners on Trails" entry following my 4 day trip to Salt Lake City, Utah to attend my niece's high school graduation. I arrived to my sister Judy's house in Utah Thursday night, joining my other sister Kim, my parents, and Judy's in-laws. It was the first time in 30 years (since childhood) that the 5 of us had slept under the same roof. We had a great time visiting with each other, playing cards, going for walks, and eating. We all attended my neice, Jamie's, graduation on Saturday morning.

The view from my sister's front yard of 11,200' Lone Peak. Some day I shall conquer!

In and around all the family activities I would sneak outside for an adventure, either with my brother-in-law, Jim, or by myself. Judy and Jim live next to a several hundred acre walking/hiking/equestrian trail system called the Dimple Dell which is located on a mid-west shelf of the Wasatch Mountain Range. On those trails with killer 100 foot gains and falls I did 8 and 5 mile runs. The trail surface is packed dirt/sand and loose mulch, by far, the best surface I have ever run upon. I did back to back running days (which I never do) and felt great. While running in the neighborhood park, one cannot help notice there are these intimidating, mesmerizing mountains looming to the near east, about a mile away. Eleven thousand foot Lone Peak is the highest peak within 20 miles and soon became my obsession, "Jim, I want to hike THERE!" I'd point. "We'll go Sunday, but it is impossible to go all the way because there is too much snow. We'll go as far as we can." Cool beans!!

Camron running at 7,500 feet on the Bear Canyon Trail, Utah.

I slept lightly on Saturday night in anticipation of the big hike up the side of Lone Peak. In the morning we were joined by Jim's buddy from work, Michael Durman, and his son, Camron. Michael is a cross country coach for Cam's team, along with Mark Oftedal, who is a several time finisher of the Wasatch 100 (he was 2nd in 1995 with 23:07 hours). Camron is twelve and one of the coolest young men I have ever met; his interests span greatly from lacrosse (this is his first year and he's scored in every game, so far) to ultra running. He has a 5K time of 20:43. Cam seemed able to go on forever on the trails. He ran the 6 miles down the mountain on our way home. His father and I traded places keeping up with him. We talked all day about lacrosse, running, and adventuring. When I told Cam about my dream of entering as a two-man team for the Gore-tex Transalpine 8-Day Stage Race, he said he wanted to be my partner. Believe me, if it was race legal, I'd take him. He had no fear. I look forward to visiting him on future trips to Utah to see his progress in the sport of running and his growth as a young man.

We had a lot of talk about the rattlesnakes. Though we never saw one, we had several heart stopping scares when Cam would put on the brakes and run behind me saying, "There's a snake; I know it is!" All were false alarms as they turned out to be either chipmunks or lizards. The trails were easy to traverse and were much less technical than the White Mountain trials. One was able to look around at the scenery without having to keep a constant eye on where your next step was going to land.

Me with my brother-in-law Jim Greene and his son Gary on the B0nneville Shoreline Trail.

I have always said that running/hiking with friends makes the time disappear, and so it was Sunday. Our group consisted of Jim, Gary (Jim's 35 year old son), Michael and Cam Durman, and me. Jim and Gary hung together and were a bit slower than Mike, Cam, and me. Though slower, Jim has endurance to no end, and if he wouldn't get in trouble from my sister, he'd still be hiking the trail with his wooden walking stick. Three hours disappeared in what seemed like no time. At that point we decided to turn back. We had made it to about 8,200 feet, according to someone's altimeter. We hit patchy snow with some patches several feet deep. The trail was becoming difficult to follow, so we decided to turn around. I had my overweight packback brimming with snacks and drink, which all scoffed at in the beginning. Let me tell you that I had no food left by the time we got back to the trail head. We lucked out with the weather and didn't need any of the extra clothes I brought.

Mike and Cam Durman starting the descent at 8,000 feet.

Salt Lake City lies in the ancient lake bed of the now vanished Lake Bonneville. The ancient lake went from Yellowstone National Park to Las Vegas. The only remnants of the lake are the Great Salt Lake and a few other small lakes. The Bonneville Shoreline trail runs along a shelf of the Wasatch Mountains. Until someone explained it to me, I was quite puzzled at the name "shoreline" for this trail. I now know it is in reference to the ancient Lake Bonneville.

What I found unique about our hike were the constantly changing ecosystems and flora types we traveled through on our ascent. Unlike the East, as we got higher in elevation the taller the trees got. We'd go through sections of one foot high vegitation and wildflowers, only to go back into the trees 300 feet further up. What we don't have in the East (yet) are desert-like conditions, which Utah has at times. This type of weather, I believe, is linked to the strange flora patterns on the mountain sides. Living on the flat land of the Eastern Shore, it would seem so wild to look at mountains in the distance, and even wilder to have them a few miles away.

Yours truly with fresh snow in the background.

There were so many trails to choose from, I'm glad I wasn't the one in charge Sunday. There is greatness in Utah. The accomplishments of the athletes who tackle the mountains out there are tremendous. Utah resident, Karl Meltzer, has won the Wasatch 100 Trail Race 6 times and came in second 2 times. I got the feeling there were individuals all around who had taken the opportunity to explore the mountains surrounding Salt Lake City. I was, also, amazed that the trails were not packed. 1.8 million people were milling about below us and we only passed one hiker in the higher elevations. This solo hiker we came upon took a look at me and immediately asked if I'd ever run the Wasatch 100. He had just finished climbing all the 14,000 foot peaks in the US with his wife. I was flattered by his question, to say the least, and it has started me thinking about a 100 miler. That is a dangerous thing. The Wasatch is a grueling 100 mile race with a 36 hour time limit. Less challenging 100 milers have a 24 hour time limit. I would love to try something like that, but I don't know my body, or mind, well enough, yet, to give it a go. We'll see what the future brings.

In the meantime, there is little over a week left before my Eagleman Half Ironman. I am so excited that I wish I had a mountain to burn some energy on. I feel I have prepared well in the three diciplines of swim, bike, and run. Yet, I don't feel I have been able to give 100 percent to my training. Of course, if I did, my wife and children would probably not be speaking to me. I hope to have a finish time under 6 hours, and if it goes really well, 5 1/2 hours. Regardlessly, I plan to have a great time and take it all in as a learning experience. Actually, that's a lie; I'm tired of learning, I just want to have fun.

I am very grateful for all the opportunities I've had in the last few years to push, measure, and test my limits. But, more important have been the friends that I've made. Even though I am exploring the world of Triathlons, it is with Michael Valliant's running passion and friendship that started me on this journey. Now, with Rise Up Runners, there is a whole "Google" of friendships waiting to be tapped. This is an exciting time of my life....

Marathon Maynard

2008-05-18T07:52:00.000-04:00

Robert Lednum with boatbuilder Maynard Lowery looking on as Maynard's latest boat is prepared for the first sail with new owners and me.

Maynard looks-on in the background as I instruct the new owners on how to raise the sail of "Pyewacket", a 16 foot catboat designed by Fenwick Williams and built by Maynard.

There are goals in life. Some are short-term; others are far off into the unknown. Goals are important to have. I start off this entry decribing one of my mentors, boat builder Maynard Lowery of Tilghman Island. Maynard is 88 and just completed and launched his "last boat", a 16' Catboat. "Pyewacket" is the 4th "last boat" built during his ninth decade of life. Each of these projects is a goal, providing motivation and focus, enjoyment and life. It is impressive enough for Maynard to have 70 or 100 boats to his credit over his boatbuilding career, but to be continuously productive into his 80's is a fanastic accomplishment.

I hope I can have the longevity of someone like Maynard. Equipped with a pipe and endless stories, Maynard is always ready to share. One knows a story is about to be told when the pipe-work begins: a few taps upside down; the pen-knive comes out and gently scrapes the interior of the bowl; tobacco is scouped out of the pouch, packed and then the lighting sequence begins. Friday's story was born of my own chisel-cutting-finger episode when I had to call my wife Wednesday to come take care of my bleeding hand, because I get too whoosey to deal with it myself.

Maynard's story was one of him climbing a ladder onto a metal roof top, to be high enough to lift a mast out of a boat. As he was standing there ole Bill come along and said, "hey Maynard, what are ye doin?" About that time the ladder started to slide along the roof edge making a clatter sound. It happened so quickly, that the top of the ladder hit ole Bill in the head and knocked him out cold. Maynard, stuck helplessly on the roof top, yelled for help until someone from the next door marina came over. It was Sam, who he didn't know very well. "Come over here, Sam, and help this man," Maynard called. Sam came over and saw the man's partially submerged head covered in blood. Instead of helping, he turned around and ran back to his boat, never to return to help. Another person eventually came to the rescue, Ole Bill got saved with only a few hour visit to the hospital, and Maynard got off the roof. Days later Sam was asked why he wouldn't help the wounded man, and he simply said, "I don't like blood."

I aspire to live my life in the manner which Maynard tells a story or builds a boat: well paced, thoughful, and steady. It is hard to imagine me to slow to Maynard's pace, and maybe I never will. This spring has been the biggest whirlwind of my life. Training for a triathlon is not conducive to accomplishing much else in life. Everything has been affected by my training, yet I feel I am in a learning process about my priorities, my passions, and my life. I may be running around like a chicken with its head cut off, but I am keenly aware of areas in my life that need attention. We'll see how all this plays out after June 8th, the Eagleman.

Trying to squeeze training into work and family has resulted in some creative planning days. Take Wednesday: I took bike in truck with my girls and the carpool boys to Easton, delivered all kids, parked truck at YMCA, rode bike to Oxford; put bike in client's boat, sailed/motored boat and bike to Tilghman, rode bike from Tilghman to home/Wittman, worked, cut hand, got back on bike and rode to YMCA in time for 6pm swim practice. The biking used less fuel and less man hours to accomplish getting all that done without having cars and drivers all over the county. It was a big successful day, except for cutting my hand.

Planning and gear are all part of the work involved in training for adventures.

Planning to do all that was a huge task, especially packing bags, clothes, swim gear, and equipment for all the different activities. It was fun, though. When Maynard plans to build a boat, he first makes a list of materials and collects those materials before the first piece of wood is cut. Good planning and preparation makes a good boat. Good planning, training/preparation makes a good race. There are endless parallels to how Maynard works to how an athlete performs. In my eyes, Maynard has broken the 2 hour marathon mark. I can't wait to see his list of materials for his next "last boat".

My First Tri in Bi-valve

2008-05-04T22:22:00.000-04:00

Fellow triathlete Jim Crowley and his family with me after the
inaugural running of the Nanticoke River Triathlon.

Now, I'm really nervous about my upcoming Half-Ironman in June. Today I swam, rode, and ran my first triathlon. It was a Sprint distance of 1/2 mile swim, 15 mile bike, and 5K run. It was the perfect distance. Because of that realization I'm nervous about doing the much longer 70.3 miles in the Eagleman Triathlon in a month.

I can't imagine a triathlon going any better than today, unless I were to win. It was perfect 75 degree sunny breezy day for the duration of the first annual Nanticoke River Swim and Triathlon. The venue at the Cedar Hill Marina in Bivalve, Maryland was perfect for the field of about 250 participants. The small size of the race made it even more special for me.

There were several people I knew including: Jena, Bill, and John from my YMCA Master's swimming team, running friend Jim Crowley, and triathletes Susan and Murray from Wittman/Baltimore. My longtime sailer- friend-turned-cyclist Roger Pickall showed to lend support and pick up my pieces should I need him to. Roger left his house in Easton at 3:33am this morning and rode his bike 59 miles to Bivalve via the wonderful back roads of the Eastern Shore, past pickle factories, dead opposums, lush marshes, timber stands, and over old narrow bridges. His support was very welcome as he was there to cheer me on at every transition.

Friend Roger Pickall, swim teammate Jena McLaughlin, and I with the swim course in the background. I like the "No Swimming" sign all the athletes passed on our way to the water before the start of the triathlon.

My sailing experience played an important role in my swim success. Since I arrived 2 and a half hours prior to the start, I had time to walk to the end of the jetty and get a feel for things. I quickly saw a swift current running from the right. That told me I wanted to be situated to the right in my "wave" so that when I got to the current it would sweep me left as I came to the turn around the buoy. It worked like a charm. I am not a fast swimmer, so today's relative speed I give to good positioning on the first leg, AND remembering all the things coaches Glenn Mills and Brian Loveland have been telling me about my stroke. It was very rough for the buoy rounding. My chest was actually slapping down in the short steep chop as I appoached the buoy. Exciting to say the least. Nearly all the things I feared in a mass start happened to me, but it didn't bother me. I was kicked, slapped, and run-in-to. At one point I had a guy on my back, not just one of his arms, but his entire body. Luckily, I was able to pull away from him. There was no visibility in the water, and search-spotting was needed about every 5th stroke. Fun, fun.

The swim course: out to the far orange ball and return.

The race went better than I expected. Of a field of 164 finishers (male and female) I was 25th overall, 6th of 22 in my 40 to 44 age group, and the 17th male out of the water, which is what I am most proud. My swimming has been my concentration over the winter, and today, I feel it showed. Here are my times and overall placement in the event:

25th Overall

Swim 13:57 32nd overall Transition 1 time was 1:57

Bike 45:31 37th overall Transition 2 time was 1:00

Run 21:35 21st overall

Jim Crowley ran a 42 minute 10K yesterday coming into today's triathlon. So, though I beat him by over a minute, had he been "fresh" I think he would have easily taken me today. Today's event is the first event I've ever finished before Jim. His wife, Kim, was a key volunteer at the race and was giving out the medals at the finish line. Many thanks to her.

Friend Alan Girard volunteered also and had the exciting position of managing the bike mounting and dismounting zone. Thanks Alan. I want to send a huge thank you to the race organizers and volunteers today for making my first "tri" experience a fantastic one.

I truly enjoyed today's race. I found myself smiling while on the bike, riding through the country over old wooden bridges and (minimumally) talking to fellow competitors. I even smiled while passing a house where teenagers were hanging out the second floor windows trying to motivate me to run faster by yelling, "are you a man or are you a [insert what you want]?" Afterward Kim Crowley placed my first triathlon medal around my neck at the finish line, the race crew fed us grilled burgers, turkey burgers, hot dogs, potato salad, and fruit.

Here's a shot after the race with me holding my bike in front of my transition area. As you can see, no one gets much room in transition.

Roger and I loaded bikes and gear into my pickup truck, Chesapeake, and retraced his bike-path home to Easton. My family was waiting for me when I got home. We had a celebritory dinner for us all (I'm not the only one who had a great weekend). I'm now a triathlete, but there's much more to come. Stay tuned.

Sore Legs

2008-04-27T08:01:00.000-04:00

Landy, Michael, and Joel with fresh legs before running the trails at the Triple Crown.

I don't mind that I "really" feel my legs this morning after the abuse I put them through yesterday. At 5:15am Saturday Michael Valliant skippered "Julius" with Landy Cook, Joel Shilliday, and me to the Delaware Trail Triple Crown races at White Clay Creek State Park. Once we finally got a decent parking spot at the park (backed up to the grass and a shady tree) we took in the early morning vista from atop the hill where the races would later begin. Yes, I said "hill", and there were many thoughout the day. This is a wonderful set of trail races, set in an idyllic setting, accessible to all ranges of running talent. During the day I saw runners from 12 year old boys to sub-3-hour marathon runners, people of all shapes and sizes, and sure-footed creek runners to hill walkers.

In our RUR group we had a range of runners: Joel, who's just getting back into running, fastpacked a 10K with camera gear to catch the creek-crossers, then later ran a stellar 10K, finishing in the upper third of the fleet. Michael and Landy ran the full marathon which consisted of two laps through the park, up and down the many hills, four creek crossings, and several open meadow treks. Both finished in the upper half of the fleet, posting impressive times for such a difficult course; a testiment to those 4am training runs around Easton. Landy, by the way, was just coming off a battle with the flu and was still badgered by a cough. He's a tough one.

My day consisted of three races: Half Marathon, 10K, and 5K. The day could not have been more beautiful with hazy sunshine, light winds, and warm temperatures. My race was the first to start. All the races started and ended at the top of the open meadow hill where the volunteers cooked and provided aid for us all day at the pavillion. I quickly settled into an easy pace, but when the downhills started I found myself, in full Valliant-style, passing scores of runners with my downhill advantage. However, most would catch me on the up hills. The woods were welcoming as the morning sunshine sifted through the canopy. Running on "new" trails is exciting because you never know what's coming, and these trails were not a disappointment.

Some of the aid stations were minimumly stocked, but others had a full array of items. I felt my pace was relatively fast for the day I had planned, but not knowing where I was on the mileage-front, left me guessing most of the time as to how to throttle my speed. The creek crossings were purposefully fast, to show my buddies that "Wood Frog" does not always need a log to cross the water. On the approach to my final creek crossing I heard a "KEENE" from the middle of the creek. It was Shilliday sporting his camera. I don't think I disappointed him with my run across the submerged, slick-green rocks in knee high water. My last stream crossing. Guy in light blue shorts passed me 18 times thoughout the day. Is the guy in front of me really brushing his teeth? That makes me feel slow.

Hills were very tough and the meadows were hot (but a good hot) as I plodded up to the finish line in 1:56 and change. My legs felt "okay" ,but, I had 30 minutes to wait before the start of the 10K. "What would happen to my legs in that time?" I fueled, stretched, and changed clothes. I went with my Ibex Balance running shorts this time, the ones with the holes in the front, and no shirt. I put my race bib over the holes and away Joel and I went on the 10K. I wouldn't say I bonked on this race, but I didn't have my legs. I had breath, but no legs. Joel was strong and I lost sight of him after mile 3. I concentrated on keeping my cadence high, which meant short strides on the flats and longer ones on the downs. I had to walk most of the hills, except for when I followed the runners ahead of me up a wrong trail. I remember seeing the "X" at the turn, and thinking, "look there's an X", not registering that we weren't supposed to be on that section of the trail. And, of course, I was "running" this hill that I wasn't supposed to be on. From behind I heard, "Wrong trail", and the echos were passed forward. There were at least 20 people ahead of me; not sure how many turned back. So, my excuse for being 2 minutes over an hour to do that 10K is, "I got lost".

I had little hope that I would be able to "run" the last 5K. Walking was going to be my style, so I thought. I stood in the back of the pack, behind all the fresh legs, and with the older ladies, one with a Scottie dog on a leash. Off we went down the hill. I again found legs to do my down hill thing and managed to run the entire race and all but the steepest uphills. What surprised me was my 34 minute time. What was that all about? My 5K time from Adkins was 18:46. I think if you averaged the two 5K's true distances one might come to a 3.1 mile length. The one yesterday was surely a "long" 5K.

Joel at his finishline post in the meadow at White Clay Creek State Park.

Joel had prime seats at the finish in the meadow under a tree, and I heard/saw him cheer me on as I finished my first Triple Crown. Once settled in with hamburgers, sodas, blanket, and a Rise Up Coffee tee shirt, I joined Joel and Landy (who had finished while I was feasting) as we waited for Valliant to post. Soon enough here came "Ibex" man across the meadow, finishing with astounding speed for someone who had just run 26.2 technical trail miles.

Landy enjoying a post-marathon break. Is that a "coral" colored shirt?

It was great to wallow in our accomplishments there in the meadow, swapping stories and recanting incidents on the trail. This was the first official RUR roadtrip with four in attendance. As we rose from the meadow our legs were starting to stiffen, and, mine at least, haven't eased up yet. I will swim this afternoon with the Masters, but there won't be much kicking from this Rise Up Runner.

Twin Tuckahoes

2008-04-17T21:12:00.000-04:00

Landy Cook with Adkins Arboretum 5K runners Olivia and Michael Keene. Please take special notice of the newly presented RUR mug. Thank you, Landy, and Rise Up Runners. Awesome!

I had the pleasure of getting two runs in this week on the Tuckahoe trails. The first was the Adkins Arboretum 5K trail race in which my daughter, 40 other runners, and I competed. The second jaunt at Tuckahoe was a solo 10-mile run today under clear-blue 70 degree skies.

I try not to take for granted that my younger daughter, Olivia, is often willing to join me in any 5K race that comes along. Saturday, under 65-degree, partly sunny skies Olivia raced her first trail race. The conditions were perfect as she tore up the course, winning her age group, as well as, several higher age groups. I managed to finish a few minutes before her. The course was short, by how much I don't know; maybe as much as 4 tenths of a mile. My time was 18:36, finishing 4th overall. After I caught my breath, I turned to head back down the trail to meet Olivia, but she was already coming out of the woods and heading to the finish. She was so excited to have finished in 21 minutes; 3 minutes better than her personal best for a 5K. I didn't have the heart to tell her the course was short at that moment. It was later in the day that I gently broke the news to her.

We spent the rest of the day doing lacrosse things: Olivia taught at the Starter (5 and 6 year olds) Program for Talbot Lacrosse; Eleanora refereed for the U9's and U11's for TLA; then our whole family went to watch my neice, Ashby Kaestner, play for Georgetown University vs Notre Dame. It was an action-packed day. The closing moment of the day involved a conversation with Olivia about school work, competition (lacrosse), and constructive criticism. You would think for a 12 year old this would be a difficult concept to understand. It is definitely difficult for anyone of any age to implement properly, including me. I'm a "dad" and after 15 years of being a father, I am still learning how to do it well. I have much to offer to my daughters' lives, and it is often difficult to relay; even more difficult to just listen. Well, Olivia understood the concepts and then she came up with some ground rules that both she and I will follow. It was a proud moment for me, and a nice shift within our father/daughter relationship.

My run today at Tuckahoe was fast (for me) and, though solo, not lonely, but far. I had a 2 and a half hour window to run the Tuckahoe 10 Mile Challenge course. Conditions could not have been more perfect. I wore nothing but Ibex wool clothing; the Balance Runner Short (which I ripped on thorns) and my green Echo T. Bright sunshine shot down through the windless trees illuminating a plithora of spring bouquets on the forest floor. Squirrels, birds, deer, and a fox joined my run. So did an older gentleman in a golf cart. I had to pass him by going into the briers to get around the cart. His wheels were straddling the single-track trail. My guess is that he came from the Arboretum.
Me befoe today's 10-mile effort at Tuckahoe State Park.

Tuckahoe is sacred ground. Michael "Tucks" Valliant introduced me to trail running on the Tuckahoe Valley trail nearly 2 years ago now. It was from those early runs with Mike that built my love for trailrunning, and there is never a time on those trails that my gratitude to Mike is not felt. Back then, during our first creek crossing (and yes we used the log, Landy) we had to take our shoes off, and then ended up walking through briers. We sat on a log on Little Florida Trail wiping our feet, putting our shoes on, and catching our breaths. A true appreciation for nature, our sport, and a friendship was granted.

So, today was a different run because there was little time to allow the senses to bask while running a fast pace. I felt the presence of the new group of friends and runners (The Rise Up Runners http://riseuprunners.blogspot.com/ and others) on the trail. I texted Mike at work before I started and would report to him after the run, knowing he would, in turn, relay my good day to the rest of the gang. It was a good feeling of support and camaraderie. I evidentally, broke the record time by logging a 1:26:36 from trailhead to end of the bridge at the dam. I will relish having the fastest time until someone else truly gives it a go; and I know it won't last long.

But, that's just the thing...what is the point in racing through those beautiful woods, missing all the little things a slower pace would allow? I ask myself that question. Was today's effort a foolish one? How many squirrels, birds, deer, foxes, and golfcarts did I not see?

Flourescent Orange

2008-04-06T19:21:00.000-04:00

My daughters, friends, and I came upon this plaque near the start of the Crawford Path in the White Mountains of New Hampshire last August. I'm such a sucker for history, it gave me chills knowing we were going to trek the oldest mountain trail in America.

Welcome to the introduction of my first blog called Runners On Trails. This name came to me after running the trails of Tuckahoe State Park with my running partner Tuckerman, aka Tucks. One cold winter morning in early 2007 we ventured for a predawn run. Upon arriving at the trailhead, we found several pick-up trucks with gun racks. I told Tucks that I was not going into the woods without some flourescent orange on my head and body, but we had none. We backtracked to the local outdoor/gas station/quick-mart place where we were then informed that it was "Youth Hunting Day". Luckily, for about $12 we garbed ourselves in orange hunting hats and vests. The run could commence.

We nervously came upon several pairs of father and sons/daughters sporting shotguns on our run through the woods; we were doing a 10 miler. We, also, were bantered by many loud gunshots through the morning. So, despite having the orange wear over our running clothes, I was a nervous wreck; we needed to protect ourselves more. I'm not against hunting, in fact, I feel it is necessary. But, accidents happen and I wanted more awareness to the hunters that we were in the woods.

Upon our return to the "mothership", my car Julius, we noticed that many more hunters had entered the woods after our start. That gave me the idea of making flags, signs, or bumper stickers that said, "Runners On Trails" that could be displayed on or around our car that would alert others that we were sharing the trails, too. This will give the hunters an added reason to be careful. Like "Life is Good" maybe my "Runners on Trails" will catch on to the world.

I plan on presenting to you kind readers stories and thoughts about adventuring; mostly running, hiking, and racing. I am presently training for my first triathlon this spring; the 1/2 Ironman called the Eagleman held in Cambridge, Maryland. There may also be a few stories about sailing as well.

All is well on the trails ~ Michael