Thursday, March 15, 2012

Best Workout Yet



It's been the subject of a recent post, but that's a good thing...
It was short, but sweet. Due to some last minute confusion, I mistakenly jumped into the A Group’s workout. We were tasked with running 6 (laps), 5, 4, 3, 2, 1 starting at 72 sec/400 pace for the 1.5 miler and cutting down a second per repetition (e.g. – 5 laps at 71s, 4 laps at 70…)

The first rep went well. I simply held onto the coattails of Sam, Outlaw, Karl and Hanson and went through the mile in 4:55 and finished home in 7:24. The 2,000 seemed easier and I ran 5:59 (4:47 at the mile). Running 70 second laps for the mile would be tough so Wertz (who was essentially running the back of the pack with me) and I decided to run that pace for 800 and see what we could do. I hit halfway in 2:22, rallied ahead of Outlaw, then fell back only to rally again in the last 150m for a 4:45. My legs, and stomach, were cooked. Running sub-70s just ain’t happening right now. My calf is still tight from LAST Tuesday’s workout and the fast/downhill first mile from Sunday’s race didn’t help remedy that. I shuffled an easy mile and a half cool down and called it a night. And despite the stomach cramping, it WAS a good night. I got in 13 that day after running an easy 4 in the morning.

Earlier in the week, I ran an easy 8 on Monday evening and an easy 9 on Tuesday morning – all 17 of those miles with the NBDP.

On Thursday, I dragged my butt out of bed early to run easy once again with Karl and Sam. I could only muster 8+. I am tired.

The trails around Rock Creek are the most beautiful they’ll be all year – the woods are carpeted with green shamrocks peppered with bright yellow buttercups. Blue birds and diving in and out of view and big fat red robins are gorging on equally fat worms. If I were a poet, I might have a field day.

Monday, March 12, 2012

RACE REPORT: Shamrock 5k

I love the Shamrock 5k and I've raced it (or watched others race it) since my college days at UMBC. 2012’s edition would be my first real race back since succumbing to injury in 2010. I've run a couple of low-key, sub-16 5ks and a hard track mile, but this race would be more of an indicator of where I stood in terms of fitness as I progress towards bigger and better things later this spring. I was aiming for a time between 15:15 and 15:30, but more than anything, I wanted to get out there and compete; maybe get my ass kicked, maybe be a dark horse, but definitely get dirty and do some fighting. 

As noted in an early post, intelligence reports out of Baltimore indicated a competitive race where no clear winner could be projected. The weather was essentially ideal, albeit a 10-mpw headwind for the first half of the race (which doesn't really matter because of the fast, downhill start). We all stood on the starting line jumping up and down and smacking our thighs. It was quite sunny and even a little warm, but nerves triggered our instincts to dance to the drunken amusement of those on the sidelines. I took one final look around and got fired up. It was any man's race. 

When the starting horn finally blew, we poured down Charles Street like a rushing river. My college teammate, Adam “Sugar” Driscoll, bolted to the lead and I tucked in behind him. He told me before the race that his goal was to stay with me "as long as I could". The pace seemed slow and I felt neither smooth nor worked as I strided downhill towards the Inner Harbor. After about a half mile Sugar moved to the side, or slowed some, and I took the lead. I didn't intend to lead the race, but I didn't shy from it either. It just happened. By now three or four sets of feet were pounding the pavement just behind me. The race was beginning. We turned the corner on to Pratt and headed for the mile marker. I think I slowed a little inviting someone else to take over pace-setting duties, but strategically (and smartly), no one took the lead. Instead of worrying about it, I just tried to keep pace and run hard. I hit the mile in 4:41 leading a pack of four. After a couple of minutes, Carlos and Conrad brushed past me on both sides. I grabbed their coattails and hung for as long as I could. At the turn-around (roughly 1.5 in), it was still a four man race and Sugar was somehow still in the game. I could hear a few other footsteps behind me, but I dared not look. Carlos and Conrad were pulling away, slowly. I was now running for bronze. I hit mile two in 9:44, about 8 seconds behind the leaders, and began to feel my lack of fitness. I just had to hold on and grind my way to the finish line. After all, it was only 5 more minutes of racing. Soon after that, Tristiam, and then Dusty, crept passed me, but I wasn’t able to respond to either of them. I know I surged a couple of times in an effort to get back into the game, but I was running on empty. 

I turned the final corner and kicked like hell (but it was probably only a shuffle) towards the clock, which already read 15:2_ . Damn, I wasn’t going to break 15:20. Still I kicked because now breaking even 15:30 wasn’t a sure thing.

I ended up running 15:28, which was at the high end of my projection. To be honest, I thought I’d be faster, and 15:19 would have looked a lot better on paper, but I can’t complain too much since this is the first race back. Averaging sub-4:59s isn’t a bad jumping off point. Still it is frustrating to run 40 seconds slower on the same course I raced 2 years ago and also frustrating not being able to put up a fight in the last half of the race. If I could do it over, I suppose I would have gone out a little slower, behind the pack, but there are no do overs and I am content with the fact I gave it a fight. This is certainly a step in the right direction. Now I’ll have to see where things go from here. 

  1   1/317  Carlos Renjifo          M 29 Columbia MD      15:05 15:04  4:51 
    2   2/317  Conrad Laskowski        M 25 Baltimore MD     15:11 15:09  4:53 
    3   3/317  Tristram Thomas         M 25 Baltimore MD     15:20 15:18  4:56 
    4   1/530  Dustin Meeker           M 30 Baltimore MD     15:24 15:22  4:57 
    5   2/530  Jake Klim               M 31 North Bethesda M 15:30 15:28  4:59 
    6   3/530  David Wertz             M 36 Arlington VA     15:37 15:35  5:01 
    7   4/530  Adam Driscoll           M 30 Halethorpe MD    15:42 15:40  5:03 
    8   5/530  Cory Smith              M 33 Philadelphia PA  15:46 15:45  5:04 
    9   1/23   Thomas Worob, Ii        M 18 Denton MD        15:48 15:46  5:05 
   10   6/530  Christopher Bain        M 34 Takoma Park MD   16:13 16:10  5:13 
   11   4/317  Daniel Miranda          M 25 Baltimore MD     16:15 16:12  5:13 
   12   5/317  Brennan Feldhausen      M 27 Baltimore MD     16:18 16:15  5:14 
   13   7/530  Seth Geoghegan          M 32 Columbia MD      16:22 16:21  5:16 
   14   6/317  Mark Buschman           M 27 Columbia MD      16:30 16:28  5:18 
   15   7/317  Sergio Flores           M 27 Abingdon MD      16:32 16:31  5:19 
   16   8/530  Kris Simms              M 39 Baltimore MD     16:42 16:40  5:22 
   17   9/530  Michael Mashner         M 32 Baltimore MD     16:51 16:49  5:25 
   18   8/317  Stephen Febish          M 22 Baltimore MD     16:54 16:51  5:26 
   19   1/253  David Doherty           M 43 Towson MD        16:55 16:53  5:26 
   20  10/530  Matt Cobo               M 35 Cockeysville MD  16:58 16:55  5:27 

Saturday, March 10, 2012

Return to Racing


Tomorrow marks my return to competitive racing and, frankly, I'm fired up about it!

Coach Jerry is adamant about me not putting any pressure on myself and I assured him I'm wouldn't. I know I am not in the shape I was in two years ago, but I do hope to be in that shape again someday, so this is the first of many steps forward in that direction. I know I am a good racer, so I am confident I'll run to the best of my ability, but what ability that is, I simply don't know. Whatever happens, happens. I am, however, very excited to stick my nose back into the fray and compete. While getting my ass kicked around on Charles and Pratt Streets might not be glamorous, it'll be a welcomed relief from the humdrum of everyday training. 

And, while the winning time might not be as fast as it's been in recent years, intelligence reports from Charm City indicate a very competitive field tomorrow. Apparently there will be a handful of guys aiming for a finish between 15:10 and 15:30. I'll be sure to be in that mix. 

I'm looking to scrap.

Thursday, March 8, 2012

Tight Calf


I ran an easy 9 on Monday night and then again on Tuesday morning, both times with Sam and Karl. The weather seems to be all over the place which is typical of late winter/early spring in Maryland. Tights, heavy long sleeve shirts and thick gloves were the norm on Tuesday, but by Workout Wednesday we were shirtless.

I got in an easy 3.5 on the treadmill Wednesday morning before getting to the track that night for 800s. The plan was to run 8x800 cut down from 2:32 to 2:26. The rest was a full lap, so it was relatively easy in terms of a Wednesday night workout. I felt quite strong, but by rep 4 my right calf started to ache. I got through 2 more but pulled the plug on running more than 6. I hate bailing from workouts and can probably count the times on one hand when I have, but I am glad I did. The pace was only getting quicker (the B group split 2:15 on rep 10!) and my calf was only getting tighter. That combination doesn't equate to good results.

Splits: 2:30, 2:30, 2:29, 2:29, 2:26, 2:25. 

Aside from the obviously sore lower right leg, I left the track feeling as if I hadn't even run a workout, which I suppose is a good thing considering the upcoming Sunday race.

I am not sure what prompted the tightness, but I'll need to drink more aqua, instead of coffee, at work especially as the weather gets warmer (it was 70 on Wednesday).

I expect I'll feel fine and dandy on my Thursday night run, if not I'll have to take another look at this.

Saturday, March 3, 2012

Pulling Back the Bow

This week was a down week. Over the past month I've been upping the mileage and intensity ever so slightly and since I was starting a new job  I decided this would be a good week to ease back. 

On Monday I ran an easy 6 miles around the NIH with the NBDP. My blood sugar plummeted and all I wanted to do after 20 minutes of running was drink Gatorade. After 30 minutes I would have eaten anything put before me.

On Tuesday I join the same crew for a run up Rock Creek. We hit the dry Fox & Deer Trail for most of our run. 

On Wednesday I shuffled an easy 4 miles with Dusen in the morning before hitting up BCC that night for some track. After a long day at work, the heavens greeted me with a steady rain. I got to the track late and hurriedly set about running a warm-up on the track. The workout was classic - 6 x mile cutdown - except this time there would only be 2:00 rest but I would only be running 5 reps. Two minutes, I soon found out, was really only about a 200m jog. I hit the first reps essentially right on pace - 5:05 and 5:04. Then 4:58 and 5:00. The going was getting tough, but I knew I had one more in me. I attempted to lead the last rep, but after a quick start I soon feel off pace. I worked like hell the last 300m to pull back to 4:55 pace and finished in 4:57. It was my best workout since coming back and most importantly my legs felt surprisingly fresh during my cool down.

I ran an easy 8 on Thursday with Hanson and took Friday off. It was my first day off since returning from Africa five weeks ago. It wasn't perticularly needed, nor wanted, but I had a busy day and I knew it would happen, so I let it. It IS a down week after all.

On Saturday I ran 15 with the GRC from the Store. It's my best long run in a few weeks and I felt hungry for more miles.

And now, time for an analogy..

As I explained to Coach Jerry earlier this week, I feel as if I am slowly pulling back a bow. At first the bow was tight and it didn't have much give, but now I've finally got a handle on it and I'm creaking it backwards. Jerry cautioned me against firing too soon at an "artificial deadline" and explained I had all the time in the world (which is true I suppose) to round into shape. I'm ready to release an arrow and get a gauge on my range, but all the while it'll keep cranking that damn bow back.

And backwards it goes.

Sunday, February 26, 2012

Test Results: Good


Aside from the 14 I ran on Sunday, almost every mile run this week (70) has been on natural terrain. It's been awhile since I've been fortunate enough to do that. It was another good week...

On Thursday I ran 8 with CTR in the trails around Lake Frank. I feel like I finally have a good, non-repeating, loop to do when I go there. We saw a barred owl.

On Friday I ran 8 with Luff at Cabin John. Note to self - running up and down dirt trails for 8 miles feels like 9-10 on the roads.

On Saturday I ran from the GRC over to TR Island with Murphy. We ran 8 miles of loops there before heading back across the bridge to Georgetown. The wind was wicked. 10.

I woke up feeling awful on Sunday morning. I hadn't eaten much on Saturday and by the time dinner rolled around that night I was ravenous. I gorged myself on an entire large spicy meatball pizza from Matchbox. I washed the pie down with a couple of bourbon-tinis and some suds while sharking pool at Hank's Tavern. By morning, my tummy was upset at me. I met some of the guys running the Boston Marathon at B-CC and hopped in part of their workout, but for the most part I ran solo. I never ran a mile over 7:00 and much of it was run under 6:30 pace, but aside from that there was nothing much to report.

I haven't missed a day of running since returning from Africa over 4 weeks ago. During that time, I averaged 68 mpw or about 9.7 mpd. Based on what I was doing while I was overseas (nothing) and what I was doing prior to leaving (25-50mpw) this was a considerable jump. I've made jumps like this before, sometimes with undesirable consequences. I wasn't sure whether this risk would reap any rewards (and it is still too early to tell), but I am happy with where I am right now. I am running consistent weekly long (14+) runs and hitting the track at least once every 7 days. Although I am tired and my step doesn't have much of a spring, I can tell that deep down inside my legs are getting stronger. I finished up this week with 70 miles. After running 70 last week (67 the week before and 65 the week before that), I wanted to uptick, but I am reminded of my injury that still creeps in the shadows. Seventy, maybe seventy five, is all the mileage I'll be doing in a week for the foreseeable future. Instead I'll focus on getting faster in workouts and running longer/harder on Sundays - all within that 10-mile-a-day cap. 

Cherry Blossom is 34 days away. Although I will be far from peak shape, I will certainly peak and taper for it, which means I really only have about 4 more weeks of training before it is go time. It is far too early to make time predictions, that'll come in the final week before the race.

So far, so good. 

Onward. 
 

Thursday, February 23, 2012

Worked Out


Many of us, myself included, were still reeling from the effects of the last interval. We crowded around the track's start/finish line counting the seconds until we'd have to take off running again. No one said much, but we all hoped to rest in perpetuity. Behind us, a storm of women thundered down the straight-away. "Good", I thought, "we'll have more time to rest before starting up again". Dave Wertz, who like others now had his shirt off, looked wide-eyed at the group and yelled "are you guys ready?" He wanted to start up before the women passed us instead of after. Wertz, an interval sensation, a man who can PR in a time trial, a quiet Swiss clock, asked again; "Ready?" Again, no one said anything but we all shuffled unenthusiastically to the starting line. The women drew closer. Dave's eyes were now even wider, like a lemur startled by a fossa. With his hand now on his watch ready to tap "start", he yelled "C'mon, we're going". 

And then we were off. 

The workout didn't seem hard on paper, but by the second 1k I knew things would get worse before they got any better. Wertz led the first of two 2ks and we ran just a tick faster that the desired time of 6:25 (running 77s and coming through the mile in 5:08). I helped lead the next assault and ran even 75s for a 6:15 (5:00 at the mile). The 4 x 1k was scheduled to be cut down from running 73s on rep 1, to 72s on rep 2...to 70s on rep 4. I ran 3:01 on rep 1 and 3:00 on rep 2 before sliding backwards. Running 71s and 70s, and keeping that pace, just isn't in my cards right now, but I did the best I could. I ended up running a couple of 3:03s, which in retrospect isn't half bad, but it was the first workout in awhile where I've gone backwards (or cut up instead of down). It felt good to get worked and it was probably just what the doctor ordered.

I opted out of a morning run because I am beginning to feel the effects of all the mileage I've been running so I only got in 10 for the day. I was pretty spent by the end of the day. After a bottle of Guinness my eyes got heavy and I fell asleep.

Tuesday, February 21, 2012

Day's End


On President's Day I met a bunch of dudes at Carderock for a run along the C&O Canal Towpath and in the trails above Old Angler's. It was nice to stay on soft surfaces for 100% of the run, but my IT band was a little tired by the time I finished. We got in 9.5.

On Tuesday afternoon I met Sam at Swains Lock for an out-and-back ten along the Canal. There is something about running along the Canal/the Potomac near sunset. Although it was cold and a little windy, it is incredibly quiet and downright peaceful. On our way back to the parking lot, we spied two bald eagles circling in the sky above. Soon after we came across a rafter of turkeys meandering between the canal and river. Sam noted how both species were final contestants in our "national bird" debate some 230+ years ago. I hate to admit this, but he was right. Oh, we also saw the nose of a muskrat before it dipped below the surface.

Sunday, February 19, 2012

Animal Farm

My legs were feeling pretty tired on Friday, so I decided to wait until the afternoon to run and then, when I did, I only ran 7 miles.

The next day I met the team at the track for a time trial. Instead of running the 3,000m with the group, I hopped in the second rep of Sam's 3 x 3200m as that rep was suppose to be 9:45. Running 9:45 solo must suck, so I figured he could use some company. After a fast first 400m, we hit 800 and 1600 (4:52) right on pace. Soon thereafter, my wheels slowly came off and I ground to a halt. I ended up running 9:55. Needless to say I provided no company for Sam. If I hadn't gone out on 9:45 pace I am certain I'd be a little faster, but it doesn't really matter. By throwing myself back in the mix so quickly I hope to get in shape exponentially faster than normal. Heck, a week ago I wouldn't have been able to run 10:15 for 2 miles, so at least I am moving in the right direction. My legs felt surprisingly well after the workout during the long cool down.

On Sunday I met a large group of GRCers at The Line for the famed Zoo Loop. While traversing down Zoo Hill we sidetracked over to see THE panda, some cheetahs, one of which stalked out party of runners, and the maned wolf, which reportedly looks like a "red fox on stilts". Naturally I was excited to spy a relative, but alas, no wolves today...We never really got going per usual, but I tried to press Ross Drive little. By run's end my IT band was sore, but other than that I was feeling strong. 

This caps off a 70 mile week, which included my first "real" workout as well as a time trial. The past 3 weeks, since returning from Africa, I've averaged 9-10 miles per day. I just need to keep at it and...well, that's really it -I just need to keep at it.

Friday, February 17, 2012

Momentum


I met Jordan for what was likely the muddiest/slickest run I’ve ever done before in the Cabin John trails. Some of the trails we ran on were quite new to me which is a little disturbing since I, the Red Fox, pride myself in knowing more footpaths than my running peers. The going was so treacherous that it took 69 minutes to cover 7.5 miles. In all seriousness, I am not sure if a recovery run like this is good or bad. It is certainly slow, which is good, but I wondered whether I might be exerting myself too much over the rolling terrain. 

On Tuesday I met Sam and Karl for the good ole Walter Reid Annex/Pig Trail 9. We kept the pace slow and, as usual, neither of my meathead cohorts had anything interesting to discuss.

I shuffled an easy 4 miles on the Fox & Deer Trail on Wednesday morning. I was enjoying the solitude as well as an unseasonably warm air and brilliant winter sunshine. That evening I drove to B-CC and met a huge group of GRCers for the weekly workout. We ran the warm-up and proceeded to get down to business: 5 x 1600 (400 rest) cut down 5 secs from 5:15-4:55. I opted to run only 4 reps in an effort to ease back into things (last week I ran a total of 2.5 miles hard, so 4 miles this week seemed like a good bump). There were more than 15 guys doing the workout! To get lane 2 (and to stay in it) was a blessing. I don’t think my feet ever crossed into lane 1, but it was really great to roll along with so many folks on a cool, dark winter night no less. I modestly cutdown my reps from 5:09 to 5:06 to 5:04 to 4:58. My stomach was a little sore near the last rep and a half, but aside from that I felt good, though it didn’t feel easy. I definitely got “worked out”, so I suppose that’s a good thing. After the dust settled I cooled down and, for the first time in a long time, my blood sugar plummeted. I deliriously shuffled back to my car no worse for the wear. I got in 14 for the day putting my 7-day total above the personally all-important 70 mpw number. 

I am contemplating running a 3k (or deuce) time trial on Saturday with the team. My plan would be to run the equivalent of 9:45 for 2 miles as that seems to be pace for 15:15 (goal time at Shamrock). After last night, I am not sure if I have the leg speed/power to go that fast for that distance – right now at least.

Monday, February 13, 2012

Feels Like Winter


The worms, parasites and hedgehogs that had burrowed into my belly earlier in the week, had retreated into the darkness by dawn on Friday. I ran with Karl that morning and it was clear I was getting better. Nothing much of interest to report from the run. I got in 9.

On Saturday I met Hanson, Karl and Max at the Store for the Ernst Loop. The towpath and Glover Archibald trails were slick with mud and the air was cold, which left our black tights caked in mustard brown. For the most part, we kept the pace pretty calm but, as is usual, pressed Ernst Hill -- simply because it was there. I got in 10.

I met Karl at The Line on a very frigid Sunday morning. It was the coldest run in recent memory as the "feels like" temperature hovered around 5 degrees. A light snow covered the forest floor making Rock Creek look both beautiful and peaceful in the mid-morning light. The trails weren't slick and the going was quite pleasant, but it was cold...damn cold. After about 30 minutes of trekking, we met Patrick Murphy somewhere along the creek. We then proceeded towards the National Zoo...and then we proceeded up Zoo Hill. The zoo was mostly empty aside from a few brave moms and dads pushing baby strollers. Some animals rolled in the snow while others simply stared. Patrick left us once we got to Connecticut and, since Karl had already run 5 miles in 27:20 before even starting this adventure, I decided to press a couple miles solo once I got on rolling Ross Drive. The hill was slick in places from white snow and black ice, but for the most part it was solid running. I dipped down to 5:35s and hammered my way to "Three Mile Bathroom" at which point I caught back up with Karl again (who had stuck to Beach) and jogged the trails back home to The Line. I got in 14.

It was a 67 mile week and I was quite happy with that (especially considering the shape my stomach has been in). It's my best week of mileage since summer 2010, my first double since summer 2010 and my first workout in months. My IT band still gets sore after I run north of 12 miles, so I need to take precautionary steps to prevent this. But, all in all I am cautiously moving forward in the right direction and that makes me happy.

Thursday, February 9, 2012

Gripped by Gripe

















Since buying a new car on Monday my stomach has been in knots. Someone joked it was buyer's remorse, but since I was actually happy with my decision I knew it was something else. 

By Tuesday morning my stomach was gurgling with acid, but I was able to get in 9.5 with the NBDP. I felt fine for the rest of the day, but the strange sensation came back that night. Weird.

I had set my sights on running a double on Workout Wednesday. It would be my first double since July, 2010. My belly swished with acid when I awoke and I decided to eat some food. I ran later in the morning, but could only muster three and a half miles. I was pretty adamant about getting to the workout that night, but it was looking less and less likely as the day went on. Finally I realized I couldn't feel any worse than I was feeling already, so I slithered on my tights and shoes then stumbled out the door. I honestly didn't think I'd make it through the warm-up, but somehow, someway I did. My stomach pain didn't go away, but it never got any worse. That, plus the adrenaline of my first workout in literally months gave me reason to press ahead. While the effort around the oval was nothing to write home about, I hit the desired times with ease and I was quite happy: 5 x 800m (2:31, :30, :29, :28, :25). I got in over 10 for the day and I couldn't have been more pleased all things considered.

I thought by Thursday, after a good sleep, I'd feel fine, but it was not to be. The burning came and went throughout the day. I went out late in the afternoon for a run, because again I couldn't feel any worse than I already did, and stuck to the "Fox & Deer Trail" that parallels Rock Creek. Only a half mile into the run I had a RED FOX SIGHTING. It was the first time, in a long time, I'd seen V. vulpes along the creek. He was a handsome specimen with a streak of black running down his side. Before departing into the dense brush he winked. And I back. Soon silly fox games gave way to a burning stomach. Above me a Red-tailed Hawk perched stoically in a pine tree, a squirrel lay limp in his sharp talons. Well, at least I don't feel as bad as that old squirrel, I thought. The pain went, then came back again and then finally went away for good. I got in 8.

Sunday, February 5, 2012

The Two Pronged Attack


If I am to have a spring season, it is time to get moving.

From here on out, I'll start hitting the track (but nothing too fast - only 800s and up) and ensuring my long runs are, in fact, long.

My first race will be the Shamrock 5k in Baltimore on the afternoon of March 11. This comes 3 weeks before Cherry Blossom and it'll be a good indicator as to what time of shape I will be in for the ten miler on 4/1. No, it's not a long race, but I desperately need to attack my weakness and my weakness is speed. In the past this strategy has worked well for me - train for the 5k, but race 5k through 10miles. Shamrock is a fast course and a fast time will give me much needed confidence. I'll aim for 15:15 - far off my best there (14:48) - but based on where I am at now, that should be a lofty goal. Shamrock will sort of be like Iowa or New Hampshire - do well here and I'll do well at the end of the season. 

On Saturday I hit the track for the first time in forever. My first real workout will be next Wednesday, but I wanted to get out and do something on Saturday just to get the legs moving quickly again. I hopped in a 3 mile tempo with the intention of hopping out halfway through. All seemed fine. I ran a long cool down and called it a day.

On Sunday I met Sam and Karl for a long run up the Rock Creek Trail. The footpath was very busy with packs of runners toting fluid bottles and the like getting ready for the National Marathon. As we pressed pass one such pack a woman called out, "don't worry, they're probably only running 2 miles". Karl and I had to hold Sam back from strangling her. We turned back after getting past the Lake Frank entrance and then headed home. It was a 16+ mile day -  a touch more than I was hoping for, as my IT band was extremely tight by run's end, but all was good.

65 miles for the week - my highest in quite some time. I am taking a calculated risk running so much so soon (especially on the heels of that Africa trip where I ran a total of 23 miles over 3 weeks), but it's time to press it.

Thursday, February 2, 2012

The Assassins


I arrived at Lake Frank 45 minutes before dusk. I decided to kill time before my run and wandered from the car to read a yellow warning sign nailed to a tree. In short the sign indicated that marksmen descended into the park each evening from sunset to sunrise to cull the ever-present deer population. I glanced at my watch again and decided I'd be best to start this run sooner than later. Sunset was a comin'. 

As always, the run around the lake and her neighboring trails was pleasant and it was nice to run in the "heat" of the day. In actuality, Maryland is going through a freak warm spell and highs on Wednesday hovered around 67 degrees. Despite the threat of sharpshooters, the deer population was quite abundant. Throughout the park they bounded, white tail high in the air, away from me as I made my way along creeks and through thickets. I spent almost a mile running around a grass track tucked deep within the woods before realizing I'd better start making my way back to the car. The time was 5:25 and sunset was scheduled for 5:30. 

A few minutes later, while negotiating a trail alongside a babbling brook, I noticed lantern-like lights bobbing about over the ridge line to my right. It reminded me of the opening scene of "E.T." when government men, gripping flashlights, swarmed through the woods looking for aliens and their mysterious ship. Were they hunters? Soon thereafter, deer thundered down the valley with the utmost haste. I picked up the pace with the goal of getting out of range, but realized it was becoming harder and harder to see the ground in front of me. Climbing the ridge towards the setting sun, I soon found a meadow lit by a waxing moon. From here the journey back to the car was only a mile and a half through dark, tunnel-like trails so I squeaked out every last step I could through these fields that post-sunset light permitted. Sooner than layer, it was time to beat feat back to car. The trail was hard to see at times, but my thoughts were on the riflemen.They were always on the riflemen. All is fair on the run.


On Thursday I got in 8 with Karl and Jimmy, but that story isn't as exciting.

Wednesday, February 1, 2012

Back to the Roads & Trails



After a marathon-like two days of travel last Wednesday and Thursday, I hit my bed hard. I felt like I was on a cloud. I awoke early the next morning (due to jetlag) and chugged some coffee before venturing outside in a deluge to meet Sam and Karl as if I had never missed a beat. The rain came down in buckets, but at least it was warm outside. The 6 miles was the longest I’d run in 3 weeks (pathetic yes, but I defer to my earlier blog posts as to why). I got through it just fine and longed to keep up the consistency. 

On Saturday I drove to Patapsco State Park for a birthday party/hike. Before said hike, I ran the hilliest trails I could find in an effort to “smoke” the slothfulness from my lungs. Mission accomplished. The run left me panting, but heading in the right direction.

On Sunday, I met Karl, Sam and Patrick at Riley’s for a “long run”. I opted to try 11 and thanks to my new GPS watch, I was pleasantly surprised to see me pace cut down as I progressed: 7:10 down to 5:55.

My contract with NatGeo expired on Friday so I am currently between jobs/looking for the next gig. I suppose that means I am unemployed at the moment. This means I drink beer all day and walk around in my robe and slippers cursing at the world for turning. Close, but not entirely accurate. In fact this slight reprise gives me a chance to catch up on a number of outstanding things that have piled up on my desk. I'm also hunting for a new home and a new car - lots to keep me busy. 

I ran a solo 8 on Monday afternoon and felt fantastic, but on Tuesday morning I was dog tired trying to maintain 7:20s for 9 miles while running with Sam, Karl and Ben. I suppose it was time.

My plan going forward is to press ahead on training and start workouts NEXT week. I'll ease into them while keeping the weekly mileage at 60-70. If I am to have a spring season, then I need to really get cranking. The big unknown is the job - if I get a job that entails lots of travel, it will be very tough to maintain a consistent training cycle, but if I get a gig that keeps me local, then I train on with all the diligence my body can muster.

Tuesday, January 31, 2012

Kenya: Stalking Lions Stalking



Kenya, in comparison, was nothing like Uganda. Their capital cities are vastly different and despite becoming independent at just about the same time, Kenya has far surpassed Uganda in the great quest to become modern. 

We spent our first night in a posh Nairobi apartment building with a couple of Emily's friends. We passed that day walking around a zoo of sorts looking at, and learning about, the game we would hopefully see on our upcoming safari. The baboons, who may or may not be actual residents of the zoo, wander about and got awfully close to patrons (such as myself) milling about. 

The next morning our safari outfitter picked us up at 7. From Nairobi the drive to the Maasai Mara National Reserve is about 6 hours (including a stop or two). Some of the roads, like those in neighboring Uganda, were just short of awful, but the views (especially once we got closer to the reserve) were quite breathtaking. About an hour from the park one can start spotting antelope on the horizon, later zebra and the always hard to hide giraffe.

When we arrived at the lodge we were greeted by members of the Maasai tribe. After all, it is their land. All donned brilliant red robes and many had stretched ear lobes. They're known throughout Kenya as (cow and goat) herders and they never seem to go anywhere without their switch and tall walking stick. In addition, many wore a machete-like sword on their hip. We were fortunate to go on a sunset game ride that night and even more fortunate to come across a pack of 15 or so lions, some of which brushed past our van. The usual beasts and critters were also spotted: wildebeests, elephants, hertabeests, giraffes, zebras, impalas among others. Later in the week, on longer rides (one which had us crossing into Tanzania), we saw cheetahs, hippos, ostridge, crocs, buffalo, hyenas and jackals. The only animals from the "Big Five"* we didn't see were the leopard and black rhino. On two occasions we stalked lions stalking prey. It was heart-pounding excitement because, unlike watching it on TV, one never knew what the outcome would be.

At night we drank beer and watched beautiful sunsets. Our tent was a classic safari-style canvass getup. Aside from the apartment in Nairobi, it was the best bed we slept in all trip aside from the hyenas howling outside our tent; a haunting reminder we were in the middle of the wilderness. 

Our trip back to the States was long and, at times, arduous: 8 hour drive from the Mara to Nairobi airport, flight from Nairobi to Entebbe (4 hour layover), flight from Entebbe to Istanbul (6.5 hours and a 2 hour layover), flight from Istanbul to JFK (11 hours) and then a quick flight back to DC. I was glad to be home and anxious to get back on a schedule of sorts. I was also excited to get back into shape. I had all sorts of low level dings and dents before I went overseas and I was hoping the trip might ease these pains.

I am sure once I get back into the 9 to 5 swing of things, my mind will wander back to Africa. 

It already is.

* the "Big Five" is a term originally coined after the 5 hardest/most dangerous animals to hunt/kill animals by big game hungters in Africa 50-100 years ago. The Big Five consists of the lion, African elephant, cape buffalo, leopard, and rhinoceros.

Saturday, January 28, 2012

Uganda Dispatch: The Last One



In Mbale, we waited for the bus to come. Then we waited some more. Pushing past families clutching chickens and baggage alike, we asked the woman at the counter when the 5:00pm bus would actually arrive (it was already 6:30). “Soon!”, was the answer we received. Something led me to believe otherwise. Later, we were informed the bus would roll into town around 8:00pm, then it was 9:00pm and then 10:30pm. After spending two weeks “roughing it”, we opted to push our ticket until the next day and spend the night in one of Uganda’s finest hotels (at $60 a night!). 

The next morning I hit the dusty dirt roads for 5 miles – my first run since getting sick – and I began to ponder my fitness or lack thereof. This trip has certainly taken a jab at that. We passed the day laying by the pool reading and sleeping. Eventually I took to the bar stool where I relaxed and drank tall bottles of Bell while watching news about Africa on the TV. The bartender turned the channel to CNN International and I learned that Newt was closing in on Romney in the Keystone State. I sucked down my last drop of lager…anything to pass away the hours. When the time came, we jumped on the back of bodas (mopeds) and drove back to the bus stop. There were two buses in front of the depot. One bus was being worked on by a grease covered Ugandan wielding a giant monkey wrench. Parts of that bus littered the filthy street. The other bus (our bus!) was thankfully being loaded with baggage. Surprisingly (or not so much), we learned the bus from the night before had never come. Some families had literally slept on the street all night and into the next day. In time, we boarded the tank and finally we were on our way to Nairobi, Kenya. The trip would take 12 hours and neither of us would sleep a wink all night due to the state of Uganda’s “highways”. Our bus broke down 3 times en route and passengers were forced to evacuate to push the bus at times. When we finally arrived in Nairobi (at 5:30 the next morning) we were exhausted. With Uganda finally behind me I had a chance to reflect…

In many ways, things in East Africa don’t make sense, especially in Uganda (at least to this stuck-up Westerner). When driving (or walking) down any road, one sees Ugandans relaxing on their stoop watching the world go by. What their watching/waiting for, I don’t know, but they’re often in groups. Some drink a thick porridge of moonshine from 10am until sunset. Others barter and sell goods directly next to another vendor bartering and selling the same thing. Why not move your cart a half mile away? Matatu (taxi) drivers would often negotiate a NEW rate AFTER they had already dropped you off. After one such episode we explained how the driver could have driven to Cairo and back in the time he had argued for an extra 50 shillings.

Unfortunately in Uganda, trash is thrown everywhere. It is really awful. Sometimes trash is thrown in one specific area and burned, but in others (mainly urban centers) trash literally litters the ground. One day our driver chucked an empty 1.5 liter bottle of water out of the car window as if it were an apple core. It landed in the Nile. I wanted to weep like the Indian in that famous commercial.

Ugandan roads (as noted earlier) are absolutely terrible. Often times half the road is missing, while other times giant crater-sized pot holes pepper the road so that the driver swerves ‘round them like a skier does with moguls. If the Ugandan government invested in their roads…well, it’d be a great thing. 

By and large, everyone I met was extremely honest and kind. Little girls guided us up mountains without being asked to, men came and gave us free milk and the local gentry, wherever we might be, were always willing to help you if one got lost. 

My time spent at the clinic was certainly eye-opening. Aside from my mother being a social worker/registered nurse at Cape Cod Hospital, I have no background in anything medical whatsoever, so my roll was strictly confined to filming the day to day affairs of the clinic. The pinnacle “medical moment” for me came when a woman showed up to the clinic carrying a 2-month old child dangerously, deathly, underweight. In fact, the child weighed as much as she did the day she was born. The mother was very poor and wasn’t eating enough food to provide adequate milk for her infant. Her breast-feeding neighbors won’t offer up their milk because apparently that is taboo (unless the mother has died) and neighbors won’t cough up a few shillings in order for the mother to supplement breast milk with goat milk because families are very independent. The woman’s husband doesn’t want to stop having children because a large family is apparently a sign of success. She’s already lost 2 children due to similar circumstances so there doesn’t appear to be an easy answer. I toured her home and saw where the family slept, ate and relieved themselves - dangerously close to where their 3 pet chickens did all of the same. The husband was nowhere to be seen, rumored to be in town drinking that toxic porridge. Above all else, this frustrated me the most. I left Uganda feeling a bit depressed albeit hopeful that the clinic might help turn the tide. 

I'll write one final dispatch summing up my time spent in Kenya, then it's back to humdrum writing about running.

Thursday, January 19, 2012

Uganda Dispatch #3: Down with the Sickness



*apologies in advance for the hastiness of these posts, I often don’t have time to edit them so there might, regrettably, be some mistakes in grammar/spelling 

Again I awoke in the middle of the night, but this time it wasn’t due to jet lag, rather some unknown bacteria milling about in my belly. My stomach was boiling. I cantered out to the restroom and made good use of it then stumbled back into bed. But, I couldn't sleep. I repeated this process numerous times that night and returned to slumber weaker and weaker. 

When I finally awoke at dawn, I was cold and shivering. My muscles and joints ached and I spent the remaining energy I had pulling a cotton rugby shirt over my chest, then I tried my best to sleep some more, but it was not to be. The doctor (who happens to live 35 feet away) ordered me to take Cipro and I diligently obliged. I had no appetite whatsoever and eventually exhaustion took over and I retreated to my bed. I woke up, yet again, a short while later and again was freezing. I put on more clothes then crawled out to the porch with the hope of being warmed by the great African sun. I looked to the sky and only saw clouds. Then I shivered and made my way back to my room. I wrapped the comforter around me as if it were a boa constrictor then forced myself to sleep even more. I was exhausted. Eventually I emerged and was able to muster enough energy to walk around the clinic, and then I made my way back to the bedroom for even more rest. Crazy dreams spiraled through my brain. My thoughts wandered to the village and the strange new things I had encountered – none bad, just new and different -- like the claustrophobic four hour matatu ride from the clinic to Jinja. The taxi van is meant to hold 14 people, but our's carried, at times, up to 19 adults and 2 children. In addition, three chickens were tied together below my seat and their feathers brushed against my legs. This only added to the stuffiness. -- In between strange thoughts and sleep, I read. I pored through a book about Livingstone's quest to find the source of the Nile and Stanley's subsequent quest to find Livingstone. Quite topical. Their adventures through the jungle and the sicknesses they constantly endured made my "bug" seem like a cough. I felt pathetic, but then I fell back asleep. By late afternoon I felt well enough to walk around, but I was adamant on getting a good night’s rest and staying on a good sleeping schedule. So I passed out around 8pm and longed for the morning.

The next day the latrine saw unspeakable horrors. But, that is as far as I’ll go in detailing that here. My tummy was bloated and in pain, but I knew it would eventually pass. I was able to walk around the village and never needed to nap, but food was not an option. Food made me nauseous. I relaxed on the bed, downed Cipro, water and Tums, read my book and waited it out.

Forty eight hours after "the invasion", the "aliens" seemed to retreat from my body. I slowly regained an appetite and spent the day packing for the trek to neighboring Kenya.

I don't know when I'll see Uganda again, but I certainly gained some perspective from the time I spent here. I'll detail that in my next, and final, dispatch from Uganda.

Wednesday, January 18, 2012

UGANDA DISPATCH # 2: Running in Uganda

I awoke in the middle of the night; a victim of jetlag. I did my best to fall back asleep and must have for a little while, but I eventually was up before first light and rearing to get my run started. 

I ran the dirt road towards Kenya and passed villagers just getting started with their day. All of them stared at me. Unlike neighboring Kenya and Ethiopia, running is not as touted in Uganda. That coupled with the fact I was white and in the middle of literally nowhere caused many to jeer and others to cheer. But, most smiled and some ran alongside me, but that run was one of the toughest in recent memory. After a day and half of travel, malaria medications, new smells, new tastes, a new sleeping schedule and altitude, the run tired me out, but I wanted to get back on my normal schedule. The route was extremely hilly – almost unrunnable at times. In fact, I don’t recall a piece of flat ground. The dirty red road meandered over hill and dale for miles and miles. At one instance I was joined by some neighborhood kids. Another time I was joined by a middle aged man. He said “I will come with you”. He was wearing gum boots. As I finished, an elderly women who had seen me run out and now saw me again as I came back said, in perfect English, “very good work”.
For the first 11 night of my trip to East Africa I am staying at a guest house adjacent to a medical clinic. The clinic is run by a young America doctor and her husband. Essentially, this clinic, high up within the mountains of eastern Uganda, is the only medical outpost for miles and miles. Before doors open at 9:00am, there is already a line wrapped around the building. The clinic treats the gamut of ailments incurred in Africa.

Our living/bedroom is quite simple; 4 walls, a mattress covered by a mosquito net, a shelf and a table. The doors attached to the rooms must have been pulled from an old abandoned battleship. They’re steal and creak horribly when opened or closed. Their cries keep me up at night. Ester, our cook and cleaner, operates out of a wooden hut in the backyard. Food here is pretty bland and the menu usually is comprised a few of the following: posho (cornmeal and water), rice, beans and some form of meat. Laundry, naturally washed by hand, is done twice a week. All of the food we eat is collected or killed in the village that day. Thankfully the village also has beer, albeit warm. I’ve been trying to keep a steady stream of alcohol in my body since leaving Dulles, during our layover in Istanbul, Turkey, and once I arrived in country all in an effort to keep foreign toxins at bay. So far, so good. The road to town (there is only one road in the village and the “center” is only about a 1/3rd of a mile long) is marked with vendors selling bananas, chicken, beef, coffee and other locally acquired foodstuffs. All along the road small fires burn piles of trash. The first night of my stay I wandered into town with the host family in an effort to secure some suds. The local villagers were all very nice and eager to meet Westerners. The asking price for a warm bottle of Ugandan “Senator” or “Eagle” was approximately 2,000 shillings, or, roughly one USD. The vendors, some dressed smartly in faded sports coats and loose khakis, are adamant about returning the bottles so that they get their deposit back. This, I was promptly able to do. 

One of my jobs, while I am here, is to document (on camera) the efforts of the American couple running the clinic. The other, is to teach Ugandan secondary students how to use video cameras. This is what I do during most of the day, but I find time to explore the surrounding mountains, read in my bed and even had a chance to white water raft the Nile (about a 3-4 hour commute from the village) over the weekend in Jinja.

Upon returning from Jinja, I began to feel very ill. My stomach cramped up and I shivered the night in bed. I had had my daily allowance of self-prescribed beer, but it hadn’t worked.
I lost all willingness to eat or drink, shrunk into my bed sheets and wondered what was wrong with me. Time cures all, so I hunkered down to wait.

Friday, January 13, 2012

UGANDA DISPATCH #1: Entebbe to Matuwa


The mystery surrounding our arrival in Entebbe was underlined by a thick, peculiar fog. 

When the plane door opened Emily and I were greeted by a warm tropical air. Runway lights were dulled by the humidity and, at 2:30 in the morning, the international gateway to Uganda was eerily quiet. After clearing customs we were greeted by two sleepy Ugandan drivers holding signs with our names. They quickly whisked us away to a hotel somewhere in the urban center. We climbed under a mosquito net and had a brief nap before waking a few hours later. By morning our drivers had vanished. We asked the hotel’s proprietor where they might be, but a language barrier/confusion kept us from understanding where they were. We simply shrugged our shoulders and passed the time by packing up our belongings and having a basic meal of egg and coffee at the hotel.  With mug in hand, I left the table to stretch my legs. The drivers were back and were leaning against the car. “We’re waiting for you”, one said. I chugged my cup and squeezed into the backseat. After traveling for 24+ hours, we still had another 8-9 hours to go before reaching our final destination, the village of Matuwa, somewhere deep in the mountains near the Kenyan border. 

Our drivers, Ema and Sula, wasted no time while on the road. They drove as fast as they could through Entebbe and on to the capital, Kampala. Kampala was teeming with people. Men, women and children, wearing vibrant reds, yellows and blues, shared the road with bicycles, mopeds and motorcars. I constantly worried that Ema would clip the handlebar of someone’s bike or the elbow of a wandering child, but thankfully, amazingly, that never happened (though I swear he came within inches, within millimeters). My wide eyes scanned this new land and everyone, it seemed, stared back at me. Though white people aren’t too uncommon, we, naturally, seemed to stick out more than the rest of the population. 

Twice our car stopped at places swarming with roadside vendors. When we did, our vehicle was surrounded by people shoving cooked bananas and sticks with chicken in our faces. The drivers rolled our (rear) windows up while they negotiated in the front seat. Eventually some deal was made, they got their chicken, and we sped off again. I never really knew what was going on.

Our car came to a stop at Jinja, a town located on the edge of Lake Victoria. For some reason Jinja is filled with Western ex-pats; Germans, Brits, Americans, Scandinavians, etc. Known throughout Africa (and the world?) as being a hotspot for white water rafting (maybe this is why Westerns come/live here?), it is also the source of the Nile. We pulled up alongside a Western-looking café. Our driver instructed us to get out of the car and said “here is a good place to eat” (I guess he wanted to spare us from the chicken on a stick). I wasn’t entirely hungry, but I didn’t know when the next available chance to eat might be and I also wanted to get on a new schedule. My stomach had been cramped since the morning so I opted for a giant bottle of Bells; a highly touted Ugandan beer. I chugged the cold bottle with a smile and mopped my wet brow. I cracked my neck and loosened the button on my shirt. Then I ordered a second to wash down the rest of my chicken sandwich. Now feeling a bit better, I stumbled around the restaurant and then leaned against the front door to watch the world go by. I glanced to the right and noticed my drivers waiting on a bench, “we must get going, we still have a very long journey.” Feeling a little embarrassed and inconsiderate I quickly grabbed Emily, polished off the rest of my Bells and we proceeded on our adventure.

After another few hours of driving NASCAR-like ‘round slower cars and villagers alike we arrived at Mbale, the closest “main” city to where we would be staying. Here the drivers filled our car with a giant jug of water, bread, tea, toilet paper and other miscellaneous (which we learned later was for us). Sula hopped out and told us this was as far as he was going. Then we were off again. Our car ventured off a paved road and then began ascending a hill that seemed to go on for miles and mile. The dirt path (a dare say road) was filled with potholes and speed-bump like things so the going was tough and slow. In fact, the 25 mile trek from Mbale to our village takes 60-90 minutes! Higher into the sky we drove, past men herding goats, young girls balancing bushels of firewood atop their heads, and babies tightly clenching chickens and dragging yellow plastic jugs filled with water twice their size.

FINALLY we arrived at the lush green village of Matuwa. Tucked deep within a fertile range of steep, rolling hills, Matuwa was one of the most beautiful places I’d ever been. It was cooler here, but still quite warm. Some villagers wore earth toned pants and shirts while others donned old, dirty tweed sports coats. I was amazed at how well everyone was dressed, despite how agrarian the community was. They all looked like gentlemen farmers. The women, also dressed smart, wore dresses or lose fitting pants. Many, from both sexes and all ages, clutched hoes and machetes. Proprietors on the side of the dusty road sold beef, grilled corn, fried bananas and warm beer. It soon dawned on me that I was exhausted. I had traveled from the most powerful city in the world to a dusty, albeit beautiful, hamlet somewhere deep within Africa’s interior. 

I was in another world. Tomorrow I’d run.