Lord of the "black flies"

So,  while on our annual Cape Cod vacation the wife, kids and I always make it a point to visit the dune cliffs in Truro.  This year we decided to make an evening trip to this outer cape location.  The beach at the end of Long Nook road is a well hidden piece of paradise.  Locals and those who really try hard to find those special, lightly trafficked, beaches on the Cape are the only ones who find this unique site.

The beach is situated the end point to Long Nook Rd. The road ends in a small parking lot and a spectacular view of the North Atlantic.  A coupe wooden post signify the roads end.  Once parked you make your way toward the beach, as you approach the wooden posts you get your first view of the sandy descent to the waters edge.  The beach is set some 80 ft below the roads edge.  The trail to the beach is steep, deep, rich golden sand.  The beach a thin strip of sand separating water and the 100ft sand cliffs rising to the high grassy dunes of the outer Cape.

The weather this night was perfect, low 80's, clear deep blue skies, light warm breeze, and an unusually calm ocean.  As we entered the parking lot we were surprised to see only one other car in the process of leaving.  Yeah, we're going to have the entire beach to ourselves.  We parked and began to exit the car. We looked over at those departing, smiled and gave a cordial wave.  The deeply tanned gentleman waved back and in a thick Boston accent responded with an ominous warning " the flies are really bad tonight, you really won't enjoy yourselves".   Not really knowing how to respond to such a  greeting we smiled and replied thanks for the warning we'll give it a try.  I reached for the bug spray.

Marie and the kids had already exited the van and made their way to the trail head with beach bag in hand.  I was taking a moment to apply a healthy dose of bug spray, know well that bug spray has little effect on the deer and black flies that inhabit this part of the Cape in midsummer.  I typically am the one in the family that acts as a magnet for any biting insects, mosquitoes & deer flies in particular. The running joke in the family is "just stand near Dad and he'll keep all the bugs away form the rest of us. They'll be attracted to him so the rest of us won't get bit".  Must be my fatherly duty.  Take one for the team.

As I finished applying the bug spray a slightly panicked Marie comes running toward the van, OMG where's the bug spray.  the urgency in her voice apparent.  Behind her coming from the trail head were Weston and  Jenna swatting at an invisible pursuer making unintelligible sounds and squeals with mixed with a hint of terror.  I see as Marie reaches the van a some swarm of dark dots trailing behind her,,, Black Flies!  I have her turn and douse her with bug spray.  The kids are next, I toss the can to Wes and he begins to apply it to himself and Jenna.  I laugh  and begin to make my way to the beach. 

The beach bag full of towels and nets was dropped at the head of the trail leading to the beach, dropped there by my panicked now traumatized family.  As I reach for the bag I notice it is completely covered in black dots, all sides equally covered.  There had to be hundreds of flies attached to the nylon webbing, staged, just waiting for some warm body to move by their perch.  Warm bodies mean food.  I reach down grab the bag and begin to run headlong down the steep sanding trail toward the waters edge.  A cloud of black in strong pursuit. 30 m form the water I drop the bag and continue way run for the water.  Looking back I realize the swarm has again resumed their perch on the bag's sides.  Satisfied I've ditched my pursuers, I begin to take in the sights and sides of the evenings walk along the oceans edge.

Squeals and shrieks disrupt the peacefulness of the moment,  here come Marie and the kids.  Still running and swatting,  clouds of flies in trail.  I look down and around myself,  nothing, an occasional fly lands on my legs or shirt I give a gentle shake and way it flies.  That's unusual I think to myself.  Marie makes her way to me in a light jog,  a thick swarm of flies still trying there best to grab a quick bite.  "OMG, the bugs are horrible" she exclaims.  Stopping momentarily, the flies indulge on their pry. Owe!  Holy crap they bite!!  She continues to swat and run.  The kids in the background continue the dance of run, spin, shriek, swat, run, half laughing half panic.

Me, still unaffected by the swarm.  Marie runs back by me exclaiming "look at you, there aren't any around you?!"  I smile,  redemption!, I think to myself.  I continue to stroll along the water's edge enjoying the evenings warm ocean breeze and the unusually calm Atlantic surf.

The kids make their way to me now only a few flies en tow.  Marie now makes her way to us still being followed by a plague of flies.  I toss her the van keys and tell her where the sweat pants are in the van,  she turns and runs with her little cloud of friends in hot pursuit.  Viscous little things. We walk along the surfs edge.  As we walk we notice the beach is alive with little beige hopping shrimp like creatures.  Hopping in the sand at the water's edge then being swallowed up by waves pushing up the beach like hand reaching, grasping the little creatures and bringing them back to where they belong.

A loud distinctive whistle breaks through the air,  we look back to see Marie at the top of the trail, waving us back and still swatting.  We turn and head back.  As we get closer to the trail lead up from the beach the dark little predators begin to converge yet again on the kids.  They break into a run and up the steep sandy trail they go.  I then realize the now black beach bag still sits along on the beach.  As I approach, the bag now completely covered in flies, sits quietly,  I plot my move.  I begin to jog toward the bag reach grab and then run.  A cloud of black erupts, I glance back and the cloud rises, dives and begins it's sprint toward the bag.  The steepness of the trail and the deepness of the sand slows my forward progression to a crawl,  though the effort remains at a maximum.  The flies have caught me.  They swarm around me, the buzzing becomes unnerving.  I can feel them landing on just about every part of my exposed body momentarily, then taking flight caused by my continuous movement  upward.

As I crest the small sandy summit a new group of  unsuspecting sightseers have arrived.  The swarm begins to immediately lighten around me and divert their attention to the fresh arrival of another meal source.  I look froward to the van,  inside I see my family swatting and hear the muffled shrieks and laughs from within.  I open the back hatch, to a chorus of shouts to "close the door, they're inside".  I grab a net and swat the sides of the bag,  the flies take flight, I toss the bag in the bag of the van and slam the hatch shut.  The files disperse and the newly arrive visitors to the beach begin their dance of the flies.  A few additional swats and I'm in the van.

Marie and the kids exclaim "I can't believe they left you alone!"  I smile inside, start the van and begin our ride back to Brewster.  The length of our visit was probably 30 minutes in total,  for me it passed like 10 minutes for Marie and the Kids, more like an eternity.  Like I said,,,,,,,, Redemption.

Maintaining the Pace while on Vacation

Now this is a Vacation!
Brewster, Cape Cod, Massachusetts

 Vacation is a time for relaxation and renewal of mind and body.  Balancing and maintaining a training regimen while on a family vacation can be a challenge at times.  Working in runs during a hectic vacationing agenda can be tricky.  While on vacation in Cape Cod its been an enjoyable experience.  the home we've rented is located in the township of Brewster right on the Orleans border off route 6a.  The neighborhood borders Nickerson State Park and is nestled in amongst several kettle fresh water ponds.  Ample dirt roads and trails lead off just about every road and circumnavigate ponds and connecting roads leading to the park.

Trails in Nickerson State Park.
 Brewster, Cape Cod

The roads are primarily dirt or should I say for a more accurate description sand.  Sand ranging from hard packed to loose deep energy sapping sand littered with round stones ranging in size from marbles to 2-3 inches in diameter of every imaginable color and texture.  One needs to mind their step as these are definitely ankle twisters in waiting.

I ventured out on a couple solo rounds thus far exploring the surrounding area,  primarily to find the connecting roads to the State Park.  The family, consisting of me, the wife and kids (15 & 19) also enjoy biking as well.  We however only have 3 bikes total so the usual routine is the wife and kids on the bikes,  me on foot with a good pair of trail shoes.  The technical quality of the sandy rocky roads keeps their speed at a good running pace for me.  The smooth hard pack they pull ahead, the loose sand and rocky up & down hills I make the pass and take the point.  Occasionally I aid with some foot power for my 15 yr old daughter, pushing her up the steeper sections of road or trail.

There was a heavy rain a day or so prior to our arrival.  This resulted in many areas of washout.  Fun for mountain bikers and runners, not so fun for cars and trucks.  That's OK with with me.  Less, or should I say, NO traffic.  I found about a mile of technical single track skirting the perimeter of the largest pond in Nikerson Park.  Soft spongy sod, with tree roots appearing like iron framework supporting the nearby trees in the sandy soil.  The hills though short in length are steep, with multiple quick switchbacks.  Around trees, over roots, under tree falls, & over mossy mounds.  The trail is short but high in quality.



Weston running the trails with Dad.



One lengthy, (for this area), washed out road leading down to a point where two ponds converge yet don't connect was extremely fun to run down.  With sweeping curves and high walls, dug out from years of vehicles carving there way through the sand rocky soil mix,  it gives the impression of a giant sandy slide all the way to the bottom.  This is where the single track trail begins.  I ran the single track to where it ends at a boat launch and pond beach area. I turned and ran the single track back.  Then back up the washed out road I went.  The old saying of "felt like running uphill in sand" came to mind, because that's exactly what I did.  Legs were comfortably burning as I reached the top.  My reward for a good effort.

After an hour and a half of exploring it was time to head back for some supper and then another (shorter) adventure before dark.....and that was just day one of vacation. 

Thursday means track workout

The weather was perfect for our Thursday evening track workout that takes place at the ER High School track.  Comfortably warm and dry.  Today's workout was 600m repeats at Interval pace. I = comfortably hard, 3000m-5000m race pace.  I break the workout down to 3 different levels based on fitness levels.

Today's workout menu:

Bronze level: 400m jog/walk 1min rest x2
                    600m tempo/jog 2min rest x2-4
                    400m jog/walk 1min rest x2

Silver level: 400m tempo 400m rest x2
                  600m Interval 2 min rest x4-6
                  400m tempo 400m rest x2

Gold level: 400m tempo 400m rest x2
                 600m Interval 2min rest x6-8
                 400m tempo 400m rest x2

Pacing
Tempo: 10K-Half Marathon Race Pace - easy/moderate effort
Interval: 3000M-5000M Race Pace - moderate effort (comfortably hard)
Repetition: 1 Mile Race Pace - hard (not comfortable)
Hills: 5000M Effort

Rest: All rest is active recovery. So typically a 2 minute rest will be 400m of jogging 60 seconds rest would be 200m jogging. Rest will differ depending on workout level. The idea is to keep moving and not simply stand still or lay down.

I completed the Gold workout with 6 x 600m at :43-:44sec 200m splits for all 6 rounds.  The tempo 400m at the start and end of the workout were run at 100sec 400m splits.  I felt good throughout and focused on form and staying relaxed. The intervals were well,  hard yet comfortable, just as prescribed.

Now it's time for food and a good icing of the legs.

Tuesday Evening Cobb's Hill Workout - Limitless

Tuesday's are Cobb's Hill Workout day for the Rochester Speed Skating Team, Roc City Roller Derby team, family & Friends of each.  These workouts have been running every Tuesday evening at Cobb's Hill  in Rochester, NY since 2001, Spring, Summer and Fall.  Winter months we are on ice or in a rink. 

These workouts have evolved over the years, from being speed skating specific, to now, a more general overall fitness program.  We still throw in the skating specific drills, along with a robust core workout and plenty of hill repeats.  The workout is what you make of it.  I give it structure, and lead each exercise and drill.  Athletes decide the number of reps & effort based on their personal fitness level and inner desire to improve.  Some athletes push themselves to their physical limits, others, it's their social outlet for the week.  There is no judgement, only encouragement.  Everyone is there for their own reason, discovering their inner athlete, that peaceful center discovered through movement and physical exertion.

For me its an outlet, a moment I'm free to forget the day, the duties, responsibilities, self imposed through the need to provide.  The harder I push, the higher the intensity, the more peaceful the experience.  I crave the moment the movement becomes effortless, that moment when your body begins moving detached from conscious thought.  The outside world become quiet, I'm free to think without distraction, time evaporates, passes without perception.  Its a place I've found through years of training.  Do I find it every time I'm exercising?  No, but it's more frequent now that I understand and recognize what gets me there.  Can I describe it? not really, I know what it feels like and I like how it makes me feel.

So, if you're ever out at Cobb's Hill around 6pm on a Tuesday evening and see a bunch of people running in a pack, jumping up stairs, or doing bizarre looking drills only speed skaters can recognize, feel free to join in and explore your limits.  You may just find out they are much higher then you ever imagined.

Dream~Strive~Succeed

Make every run an adventure.

Running whether on trails or the road can be an adventure.  Many people I've talked too tell me how running can be boring or monotonous.  The steady sound of one's foot fall the rhythm of breathing for some can be hypnotic and relaxing, others a reminder that they are forcing their bodies to move in a way it's not accustomed.  I tend to fall into the first category.  For those in the second,  creating a distraction can be of great benefit.

During particularly long runs keeping the mind active will reduce the likelihood of focusing on the effort and strain being put on ones body.  With pain come doubt and negative thoughts, aches are accentuated, and the will to keep moving challenged.  A few techniques I employ to distract myself, and to keep me engaged in the activity at hand include;

•  Treasure Hunting:  I look for unique items along the road or trail.  Junk to some, running treasures to me.  Some of my past finds include, feathers, crushed bottle cap, super ball, coins, pine cones, rocks, etc.  Keep a jar in the garage or by the door and drop your item in to it at the end of the run.
• Make every run a trail run:  Some say they don't like to run on the road, easy fix, run along the side of the road.  I typically run along roads without side walks, country roads.  I mix up running in the gravel and dirt a long the edge of the road, the grass between the road and the ditch.  On roads lined with mailboxes, the mail trucks keep the dirt and gravel along the edge of the road relatively flat keeping the pitch neutral.
• Run in a Cemetery:  I'm fortunate enough to have several large cemeteries in the area I live.  They are scenic, hilly, have a combination of paved, gravel, cobblestone, dirt roads, & trails.  Best thing is little or no traffic.  They been haven for runners of every ability.  No, it's not creepy to run in a cemetery, if that's what you were thinking.
• Off the beaten path:  Particularly in the spring and fall I enjoy going off trail and following deer paths. I only do this in the area parks where hunting is not allowed.  The fun in following deer paths is that they are unpredictable and typically have many obstacles to navigate.  Trying to maintain a steady pace is the challenge and very fun.  Do this cautiously depending where you live.  Here in western NY we are relatively certain there are no animals roaming the woods capable of eating us.  This can't be said in other parts of the country so use your discretion if venturing off trail. 
• Run a thin line: To work on my balance and agility I will occasionally run on the top of the curb.  Several neighborhoods in the area have curb lined streets perfect for this activity.  The curbs are not always flat, have dips, and mailboxes to dodge.  Running curbs takes a lot concentration, one misstep can result in a twisted ankle or more often a scuffed ankle bones.  The benefit of this activity, at least for me, is worth the occasional ankle scuff.  I've gotten so I can maintain my pace without breaking stride as I traverse the curb tops.

I hope some of these tips and tricks will work for you and help keep your motivation to run.  Share back any ideas that you may have so we can all keep the running faith alive and well. ~TR

Dream~Strive~Succeed

Getting back in the race.

It's been awhile since I last posted to my blog.  A lot has changed of the past year.  New job being the biggest change.  Though I thought the position change would lighten the work load.  Instead it just changed the work load no lighter just different.  But since this blog isn't about work,,,enough about that. 

Last years skating season was less than what I was hoping.  I skated and trained hard all summer, had a good fall start then pulled a calf muscle that then plagued me the remainder of the season.  I only compete once all of last year in October and was able to PB in my 500m and 777m.

Last summer I focused on in-line training after the ice season completed,  I skated several times a week in conjunction with dry land sessions, speed skating and roller derby.  I did some running on the side and ran a "adventure style" half marathon in the fall.  I believe all the skating over the summer left me a bit under motivated come the fall.  At times I was desiring a break from skating. 

This summer I've decided to limit the skating and focus on running.  I will continue the dry land sessions and train for a 20k in august, a half in Sept and Oct.  The race in Oct being the Out of Bounds Half up and down Bristol Mountain. It's a brutal race, all trail, ski slopes, and off trail climbs. Very steep, muddy, and at time questionably safe.  Awesome fun!  They feed you at the end of the race, half a BBQ chicken, corn on the cob, beans, rolls, & drinks.  Best after race meal yet.

The Sauerkraut 20k in August is a close second in the after race meal category. The race is on road, very hilly throughout, and typically hot being August.  After the race you are served up Bratwurst, Hamburgers, beans, and a big hot helping of sauerkraut!  Believe me its the best tasting meal after running in the heat.  I try and find someone to ride with each year because its immediate food coma after filling my belly.  I love sauerkraut by the way.  I forgot to mention every runner gets cans of free sauerkraut! 

You may see a theme in how I pick the races I like to run.  I look for those races with good quality shirts, (typically technical wear), excellent post run food, or the course has features and obstacles not typically found in other races.  Gotta keep things interesting and challenging.



This spring I participated in a 6 week running clinic which finished with the participants running in the McMullen Mile.  A track meet in which the only distance run is the Mile.  Runners were seated based on their estimated mile time.  I had never run a mile for time, but based on my training lap times over the previous five weeks I chose 5:45 as my target time.  I'm proud to say my new Mile PB is 5:36.62.  I'm quite satisfied with my results having never trained for this short a distance.  I finished 3rd in my age group and even received a bronze medal.  I discovered its a race that is hard from the start to the finish.  I kinda liked it.  So my new training goal over the next year is to knock 3 seconds off each lap and go for a 5:24.00 next year.  The national level runners that competed were very impressive,  the winning time was 4:03.  The leaders ran 1/4 mile splits faster than I can even run all out.  They were all 21 years old however.  Let's see where they are 25 yrs from now!?



New Mile PB 5:36.42



McMullen Mile 2011





So,,, I'll have to see where this year leads.