30-Mile Weekend

The sunrise over wetlands along Oxford Road, as seen on a longboard Saturday morning.

I got lucky. I don't normally take to the roads both mornings of a weekend. So racking up a conservative 30 miles, likely 50K, over the course of two days was a treat.

Saturday morning was cold. The Weather Channel warned something like 20 degrees, colder with wind chill. But it doesn't take long to learn that cold is not nearly so debilitating as wind on a longboard. And since the wind slept in, Charlie, Landy and I opted to head out. The plan was to meet in Easton behind Coffee East at 5 a.m.

Running early, I've often thought there's not much cooler than running to an ipod infused soundtrack to a sleeping town. The pre-sunrise morning offers the sublime to those who will go find it. But pumping and cruising up Washington Street listening to Bob Marley and Jimi Hendrix, the trek on a longboard surpassed the "coolness" of a morning run.

We donned headlamps and vests and had the town to ourselves, aiming up Oxford Road. Prior to sun up, you can pretty well own the road, not relegated to only the bike lane. It makes it easy to get into a groove and hone in long distance pumping technique.

We've been running in the mornings long enough now that motorists may have become accustomed to high beams hitting reflective vests on their way to town. I can tell you, they are not accustomed to grown men on skateboards coming at them. I can guess that we have become the subject of confused cell phone discussions or what seemed a lack of caffeine-induced hallucination.

I loaded my backpack with a couple bottles of Propel, which make for tasty slushies, a Balance bar, which was too frozen to eat, and thankfully a camera for the trip. Catching a sunrise during a long trek with friends is one of the key reasons to run or skate early.

After a good out-and-back route on Oxford Road, we returned to hit a bit of Easton, ending up on Rails to Trails, a stretch unencumbered by cars, except for street crossings. Both routes (Oxford Road and Rails to Trails) will likely be incorporated into our upcoming Ultra Skate on March 21.

Landy and Charlie nearing the North Easton Sports Complex at the northern end of Rails to Trails.

The end of our trek found me at 18.5 miles, based on Landy's GPS, which marks my longest longboard session to date.

Longboarding, a cold a couple weeks ago, swimming and cross training have cut into my running time, so I was determined to get a 10 to 12-mile run in on Sunday. Rain was likely and did in fact join us for our run. I slept in, slugged back some coffee, waited for the ladies of the house to get up and get straight and ran up to the YMCA to meet RUR peeps Joel Shilliday, Dominic Szwaja, and Dan Bieber. The goal was to explore the trails of the Cooke's Hope development and see where the trails led once across the foot bridge over Peachblossom Creek.

The rain took a backseat to conversation, exploration, and taking in the newer development along Llandaff Road. Dan and Dominic are notoriously speedy, so it kept the pace honest, especially given my lack of running. Dan peeled off at the Y, Joel at his crib, and Dominic joined me for a stretch of Rails to Trails. In the end, I logged about 12.5 miles or so at roughly an average of 8:3o pace.

30+ miles in two days, on longboard and on foot, enjoying the mornings and my Rise Up Runner friends. It sets the tone for the rest of the day. It helps me test myself. And the by-product is that it gets me closer to being ready for Ultra Skate and the Trail Dawgs in March and April.

On Deck...

The "Walkabout" from Longboard Larry. A good name, concept, and metaphor for what I dig about running and longboarding. Pilgrimages don't just come around at Thanksgiving.

Between 4 and 6 a.m., it is now not uncommon to catch a few longboards covering some of our running routes. If you don't see anyone out running on a Tuesday morning, it is likely there is a pool full of Rise Up Runners at the Talbot County Y.M.C.A. With cold comes cross training.

But that's not exactly what happened with me this winter. I got shown the way back to skateboarding. Not my old ollie, rail slide skateboarding, but long distance longboarding. 20 years ago, my free time was spent doing some combination of running, skateboarding and writing. That sounds much like the last couple weeks :)

I wouldn't have thought to combine distance running with longboarding. But having gone out for 16 miles, 13 miles, 9 miles, it is a great synthesis of things that are life affirming for me.

When I run I don't care if I never see pavement. So much the better. But now I'm in the habit of scoping around for smooth stretches of road or parking lots. I enjoy the variation. And I enjoy the possibities and adventures that distance longboarding has opened up. We have several great paved rail trails on Kent Island, around Annapolis, D.C., and leading into Baltimore. You'll be reading about our treks to various places--both online and in print.

In 2009, readers of The 4-1-Run will get their fill of trail running and running; fastpacking and multi-sport events; the antics of the Rise Up Runners, and adventures in longboarding. It's a current in RUR that's caught a few of us--Landy, Charlie and shortly Derek at the outset. If you want to get an idea of what is possible and what people are doing on longboards, check out James Peters's Pavedwave website and forum. A clearinghouse for long distance pumping and skateboarding. And if you think runners have the market and media corned for being nutty, you can check out Adam Colton and the crew embarking on Long Treks on Skate Decks--skating through South America.

As my race calendar develops for 2009, you'll notice the first event on it is a brainchild of Peters and the Pavedwave: Ultra Skate 2009. We'll be shooting for 100 miles and then decide if we'll keep going to try to make 24 hours. Yep, this is right up our alley :)

"Why Do You Run?"

A ferocious yawp from the Rehoboth Marathon, turned into a sublime, hilarious, perhaps fitting rendering by Joel Shilliday.

It's a fair question, particularly if it comes up that you run long distances at obscene hours of the morning, even in cold weather. Why? It was posed most recently at work, when I didn't have a chance to answer. So here's a shot:

I run to avoid a mid-life crisis. I run for perspective that only comes on the other side, or inside a space created by several miles, a floating stride (when it does) and distance from daily responsibilities. I run for both a sense of peace and turmoil created by self-inflicted pain that is earned and somehow cleansing.

I run because we are what we do with our lives and how we act and I choose not to be someone who sits on their ass in front of a screen all the time in a flatscreen reality. I run to connect places on foot, in sight, smells, sounds, and experience that deepens my connection to the world when I next drive by that same spot.

I run to experience life on my own terms, if only for a little while at the beginning of a day. I run early in the morning because I have to if I want to run and because I like how it distinguishes me from those sleeping in, and shows me a part of a town, a road, a trail, the landscape, that I'd have never seen otherwise. I run early for sunrises at Tuckahoe, or to see what the sun sees as it just begins to peak over the horizon.

I run for stories. I run for camaraderie and shared experiences. I run because you know someone differently after you've run 10 or 20 miles with them than you could ever have known them otherwise. I run to be different and at the same time to have a shared bond with those who run.

I run because there are some things that I use (and other people use) to define myself and I enjoy the label of being a runner, with whatever that means. I run, at times, to cross a finish line and know that I have accomplished something through will, effort, fun, lows and highs, that is one of those things that can't be handed to you.

I run to be outside. To feel or crunch the snow. To catch sight of a heron, fox, deer, turtle, eagle, in their element. I run trails because it feels like where I should be. I run because I get something from it that feels both equal to and bigger than what I put into it.

I run because at some point, when we look at the sum (or product) of our life experience--family, relationships, love known or unknown, education, jobs, accomplishments, travel, books read, photos taken, beers/coffee drunk--running helps inform all these things and is something I want in mine.

Why do you run?

3:52:49...With a Little Help From My Friends...

Nearing the half-way point at the Rehoboth Beach Seashore Marathon on Saturday, November 22.

I've said many times that I'd rather run in really cold weather than in extreme heat. In Rehoboth Beach, Delaware this past Saturday, I got my wish. 27 degrees at the start and gusts to 20 mph made what to wear an instant question for all of our Rise Up Runners in town for the Rehoboth Beach Seashore Marathon.

This is a fairly myopic report. If you want to get a good sense and photos for how the race and weekend went for everyone, hope over to the RUR blog and have a look-see. As we've established in the goals post below, my quest on Saturday, aside from having fun, was a sub 4-hour marathon.

My pace was a steady, survival stride, clipping just under 9:00 minutes per mile. Because I'm an idiot--a stubborn one at that--there was never a question that I'd wear anything other than shorts :) I also made the call to wear a Nathan vest without the bladder, so that I could carry gels, Clif Shot Blocks, and S-Caps in an accessible place.

Dominic, James, Joel, Lori, and I all started in a pack, though Dominic distanced himself pretty quickly en route to a 3:29 and change marathon debut. Lori and James were in and out for the first 10 miles, where Joel Shilliday and I ran together and discussed everything from sweet Beach bungalows to the five greatest films of all time, to the fact that the "BRIDGE FREEZES FIRST" and that marshalls along the course were weary of black ice.

I made a point to eat a gel or shot blocks every half hour and take an S-Cap every 40 minutes or so. I had NUUN in my hand-held water bottle, and picked up and drank a cup of half-frozen water at every aid station.

I had two things going for me for pacing and conversation: 1) Joel had announced his goal was to run a sub 2:00 half-marathon. I knew that would fit in perfectly with my goal, so running with Joel worked well until he decided to stretch it out over the last three miles. I knew I had 16 miles to go, so I let him go up ahead a bit. 2) My other secret weapon was Lori Callahan, who is a Honda Accord (or Civic in Lori's case) of consistently quick (3:40 - 3:50) marathons. Chances were, running with Lori would bring me in under goal.

Double-fisting at the half-marathon point on the course, while RUR James Woodring slaps a high-five to Lori Callahan.

Lori caught up at the half-marathon mark, as a slew of other RURs - James Woodring, Mike Keene, and just-finishing Joel were all around to cheer us on and get Keene running his second leg after Joel.

The next 4-5 miles were wwwiiinnnddy, around Cape Henlopen, and back up a straight away taking us back to Rehoboth proper. Lori and I kept a steady pace into a wicked headwind, and I was plenty glad to turn a corner and crank relatively wind free for miles 18 or so on. If memory serves, miles 19 - 22, coming back on to the stellar dirt and gravel Breakwater Trail were among the fastest of the race.

Along about mile 23, I started to hit a rough patch. Not a wall, mind you, but everything became a bit more labored. I told Lori to do her thing and focused in on my own stride, a low arm-swing, keeping running, and picturing a flow, fluid run without leg cramps setting in.

This focus on form and stride was only interrupted as I hit mile markers and checked my watch. I hit mile marker 24 at 3:32, and figured I had a pretty good shot and staying under goal.

I made a point to never walk during the race, keeping forward momentum and mojo, which carried me past mile 25, and turned us back on to the boardwalk for the finish.

As runners approached the inflatable arch that marked the finish line, my stride picked up and I caught Mike Keene and Dominic waiting and cheering at the finish. A space-blanket wrapped Keene held out a paw for a high five and I slapped it and unleashed a howl, to the amusement of spectators at the line. I stopped my watch coming under the chute at 3:52:49. Official finishing times here.

Keene throws a paw up for a high five as Dominic (blue hat) takes it all in as the last of the RURs crossed the line.

The Rehoboth Marathon was the first complete race I have run at the marathon distance, without issue or falling apart. I finally dialed in on food, nutrition, hydration, and electrolytes. If I'm smart, it will give me something to build on as I try to creep the time down a bit lower.

I've got some trail 50Ks on the radar screen for next year. I'm flirting with a second 50-miler at some point (not necessarily next year). But I'm encouraged to keep a road marathon on the calendar, especially since most of our running around here takes place on roads. And to be honest, with the course, amenities, easy travel, and RUR participants, the second Seashore Marathon wouldn't be a bad one to keep on the list!

GGGOOOOOOAAAALLLLL(S)??

Is there a more famous "goal" photo in the world at this point than Brandi Chastain's? Wait, were we talking about a different kind of goal? ;)

Saturday is the Rehoboth Beach Seashore Marathon. It will probably be the last race I run in 2008, unless we find a good 10 mile trail race to tack on in December. Either way, it will be my last marathon/plus race of the year. And it will be my first road marathon of the year.

Anyone who knows Rehoboth, and Delaware in general, knows that it's pretty well akin to Maryland's Eastern Shore: flat and surrounded by water. Unlike the mountainous trail races which I/we love to run in, the RBSM is held on the kind of terrain we do our normal road runs on. This makes it a reasonable race to set goals for and push myself to see what I can do.

My past marathons have had a number of caveats--my first marathon distance run, not enough training or preparation, getting sick just before a race, and then a hilly trail marathon. A few of them have brought on leg cramping issues. So I've not run a road marathon where I've been able to get my time where I think it should be.

Our training runs with the Rise Up Runners have put my tempo pace at 8:00 minutes per mile, or the low 8's for a good stretch. My long runs, 20+ have been at about 9:00 minute pace. At Dominic's persistence, we've thrown some Yasso 800's in for speed (though not enough!) and my last 20 mile run came in my leg of the Vermont 50-miler in late September. A couple of 13-15 milers since.

I try to go into every long distance race with the attitude that if I finish and have a good time, then that's enough. And it is. Getting out there and finishing a 26.2-mile race is an accomplishment. Enjoy the process and savor the finish. But setting goals in my running keeps me honest and getting out there.

So what I am after, if all goes well, this time is a sub 4:00 hour marathon. I think the training is there, and the proper pacing leading up. Hydration/nutrition to avoid cramping, and somehow fighting off the cracks in the mental/psychological wall are going to be the key. I like to think I could rock a 3:45 or so if I run the race I can. But we'll see.

In any case, we've got a great crew of our Rise Up Runners going. Dominic, Lori, and I are running the full marathon. Joel and Keene are signed up as a relay team (each running a half-marathon), as are James Woodring and Katherine Binder. Hard to get more motivation and inspiration than running with all these folks!

Saturday is a couple days away. We'll see what the weather holds, what race day holds, and hopefully all look to enjoy ourselves and pre-burn off some Thanksgiving dinner calories!

2009 Race/Run Wish List

I can recall about this time of year--late October/early November--growing up, a couple large tomes would come in the mail. When the Sears and JC Penny Christmas catalogs arrived, my sister and I would snag them immediately, and lay down with pens circling dozens of Star Wars figures, bikes (different items in Susie's case, not limited to Strawberry Shortcake dolls), what-have-you, that would officially kick off the "wish list" for the upcoming season.

I miss the wish lists. And not to be completely cut-off from childhood (since I rarely feel like I am anyway :), I thought I'd throw out a trail running/racing wish list for 2009. Something to think about, drool over, get feedback on, and figure out how to train for.

In this case, it's not a pie-in-the-sky wish list. Like the childhood lists, it represents [races] that seem doable, driveable, in the realm of possibility. It would be fun to throw some of the way cool west coast races on there (I would LOVE to run the Big Sur Trail Marathon some time!), but I know that isn't likely to materialize this year.

I am starting/building the list around three staples: one per season, spring, summer, fall. I hope to throw another couple races on the docket, something early in the year and later, but this is a great foundation.

It is also open to interpretation and suggestions. The racing experience, for me, is enhanced by having others along to share it, participate in it, enjoy it. If my Rise Up Runner peeps have some different wish-list races of their own, throw them out there in the comments. Let's get a discussion going!

And the thought process comes on the heels of talking with Landy Cook, who has been working his way back from a torn meniscus this summer, with surgery in early September. He's been biking and swimming, and eyeing a return to running. Thinking about racing and running, he says he doesn't want to enter races just to enter races, rather to do races he REALLY wants to do, either for the course, the people, or the "soul" of the race. I wholeheartedly concur.

So here are my three staples. Three trail races, each between 30 and 35 miles. One in Maryland, one in Pennsylvania, one in Virginia--none of which I've run before, but each of which I have heard great things about. And for those interested in the races, but not quite the distance, the PA and VA races offer 18 and 13.1 mile options.

HAT Run - March 21, 2009, 50K (31 Miles). The Hinte Anderson Trail (HAT) 50K is a spring classic. Run in and around the Susquehanna State Park, it attracts runners from all up and down the east coast and was the subject of a big feature article in Trail Runner magazine, looking at the race's history, runners, and the course. It's a venerable and fun trail ultra, which provides great incentive for long, winter trail runs :). The race fills up every year, so early registration is key.

Rachel Carson Trail Challenge - June 20, 2009, 34 Miles. I wanted to do this for 2008, but couldn't make it happen. It's in Pittsburgh, PA, home of friends and family for us. It is conceived as a "challenge"--a full day "hike," which is frequented by trail and ultra runner as well as plenty of long distance hikers. The Rachel Carson Trail doesn't believe in switchbacks, so the trails go straight up and over mountains, making it tough beyond simply challenging. The balance of that is that it is low-key, with people taking it easy and pushing themselves to cover the distance in a day. I love the concept of hiking/running a trail from end-to-end vs. an arbitrary start and finish. I am a fan of the location and the excuse to visit friends and family. And there is an 18-mile shorter option, if Joel doesn't feel like training for the full 34 ;)

Great Eastern Endurance Run - last weekend in September, 50K (31 Miles). 2008 was the year of heading north to Vermont. 2009 could be the year to head south to Charlottesville, Virginia, one of the trail running meccas of the Mid-Atlantic. The Charlottesville Running Company and Bad to the Bone races holds some top notch races on the trails and roads around Wahoo country throughout the year. The GEER has three options: 100K, 50K, half-marathon. I'm thinking 50K because I am not yet at the point of picturing a 62 mile outing. But there is time for it to grow on me, perhaps (yikes, did I just write that?). Charlottesville is a great, fun town, could be a great weekend destination, a la Vermont, with lots for folks to do. And as to the course, go to the site and check out some of the many, many photos, that go along with this one...


So there is the beginning of my trail running/racing wish list for 2009. What do you think? What's missing? Anything to add in January/early February or November/December? Any takers for road trips? Put your thinking/wishing caps on. And now, there's plenty more adventures and races still to come in 2008!

Predictability vs. Spontaneity

Predictability is the sun rising every morning. Spontaneity is waking up and driving (or running) to somewhere you've never sat before to watch it come up.

Predictability is going to work 5+ days a week. Spontaneity is not knowing exactly what any particular day will hold and being open to possibilities. Spontaneity, for me, is also the conversations I have with our 3-year-0ld daughter on the way to daycare.

Predictability is getting up to run in the mornings, often on the "da corner" of Aurora and Idlewild in Easton. Spontaneity is 48-hour notice to do the Trans Tred Avon Challenge, or running to Rise Up Coffee, or 3:30 a.m. 20-milers.

My life and my running seem to require both predictability and spontaneity. Being able to predict things (correctly, let's say!) is comforting and reassuring. Spontaneous adventures, conversations, moments, decisions is life-affirming. It spins things around.

I like knowing I am going to get up and run a few mornings a week. I like not knowing who is going to meet up, what we are going to talk about, or how the run will go. It's also sweet when we can mix things up and do something different without much planning or notice.

That's the view from the brim of the coffee cup at the moment. Happy Friday and weekend running.