Distance Run

Last Saturday I ran the The Northern Central Trail Marathon. [Results].

I must say, this was one of my favorite races.

The race was small, perhaps 500 runners, and the pre-race assembly area (inside Sparks Elementary School) was excellent, as was the on-course support, and post-race activities.

But the beauty of the course is what I’ll remember most.

The out-and-back course is on a rails-to-trails path in Sparks, Maryland, in northern Baltimore county. As readers of my blog know, I do the bulk of my training on a rails-to-trails path in Maryland that extends from Silver Spring down to Georgetown, DC.

As such, I expected the run to be pretty, but what I got was a gorgeous course! Where the trail in Bethesda is urban, the trail in Sparks was rural. A perfect trail for a race, or even for a day-hike or bike ride.

At times we were running parallel to a winding, lazy river that carved its way through hills and grass covered flood plains alike.

At other times, we were running past green pastures with beautiful farm homes.

But my favorite spot was near mile 9/17. In this area, we were very close to the river and the terrain on either side of the trail was rough and rugged. At one point the path took us through a gully carved in the solid rock hills by the river. The river cascaded down a falls of about 15 feet or so. The water danced down the rocky surface, roaring as it plunged into the pool of green-blue water at the bottom. It was exhilarating.

All-in-all, I loved the course. It was very pretty, like Charlottesville, which I enjoy very much for the same reason. But this race was a little less hilly. As a matter of fact, it was challengingly flat.

I think I’ll be back to Sparks!

Results
Time: 3:36:14 (8.16 min/mile)
Place: 87/450
Group Place: 15/29

Bill

Man it’s been a while since I posted.

Much of this year I spent biking, and my running really slacked off.

But by August, my feet started getting a little itchy.

No, not that kind of itchy!  Itchy to RUN.

Running is the coffee to my Sunday morning.  I love biking.  I love biking with a capital L.  But running seems to connect to some part of my being that is far more primal.

To kick in my training schedule, I picked a race that was a good 3-4 months out, but before the deep-freeze of winter.

Google, about 20 minutes of searching, and voila! The Northern Central Trail Marathon.

Late in the year, at November 28th, close, so easy to get to, and it’s a trail race!  Man!

How sweet.

Look for a review of the race soon.

Tomorrow I’m doing a 20 mile training run.  I like getting back to 20 mile long runs.

Bill

This fall I had the opportunity to run the Baltimore Marathon on October 11.

I have many fond memories of this race.

First, the weather was unbelievable. Perfect the whole day. I don’t know how I’ve gotten so lucky, but it has never once rained on a race day for me.

Next, the course was great! My last big-city races were in Richmond. And, I must say, running Richmond basically turned me off of big city races.

Not to bash Richmond or the race, but to put things in perspective - My favorite course is Charlottesville (VA) - which runs mostly through countryside, and I spend most of my training time running on trails.

But Baltimore was a FUN town to run in. We ran through countless neighborhoods with tons of spectators, beautiful architecture, and lots of shade.

We ran through Fort McHenry, around Lake Montebello, and down endless tree-lined residential streets.

It was the best of both worlds!

And, the course support was awesome!

The water stops were very well staffed, and HUGE - they seemed to go on for hundreds of feet - which led to quick access without the hassle.

The thing I like most - the atmosphere. It just Felt like an awesome day.

The out-and-back nature of much of the course gave me the opportunity to see the
leaders, and those behind me - lots of opportunity to cheer on fellow runners.

I also very much liked the fact that the Half runners started at the Marathon’s 13 mile marker.

By 13 I was dragging, and the infusion of motivated runners helped me kick those blues.

Now, Baltimore was not all fun-and-games.

No Marathon is.

So, for those considering Baltimore in the future, take the following advice…

Spend a lot of time building hill workouts into your final months of training.

And I’m not talking about the “sprint up the hill, walk down” type of workout.

I’m talking about the “spend a lot of time jogging up and down the longest hills you can find” type of workout.

Baltimore had it’s hills - but they weren’t the short, steep types - they were the long, low grade type.

Alternatively - focus on walking a lot of the hills early in the race to help conserve energy for later.

I was not adequately trained for the hills and was, basically, in a blackout for the last 5 miles of the course.

Ask me anything that happened between Lake Montebello and the finish line and I couldn’t tell you.

Oh, and about the finish area. They need to do something about that. What a nightmare. I just ran 26 miles, now I have to stand in line like a cow just to get into an overly-crouded finish area? Ugh. Oh, well! Little issue for such a great race!

Would I run Baltimore again?

Absolutely.

Results:
Time: 3:46:20 (Slowest, Ever! hehe)
Place: 588/3133
Group: Males - 35-39
Group Place: 70/355

Bill

It has happened to me since the beginning.

After a long run, about 24 to 36 hours later, I develop a cold.

Fortunately, it lasts only about 3 days.

Remember, going on long runs, or doing a great deal of aerobic exercise can reduce your body’s immune system.

To avoid this, try to:

• Stay clean for the 24 hours after a long run, including washing hands frequently.
• Keep hands away from mouth and eyes
• Eat healthy
• Get lots of rest
• Drink lots of fluids

Basically, treat yourself as if you are a germaphobe for the day or two after  your long run.

Bill

So, I’ve been riding my bike to work.

Now, it’s 8 miles if I ride right down DC’s 16th Street.  But that route has very heavy car traffic, and I worry about… well, I worry about being DEAD.

So I take a circuitous, 14 mile, route down the Capital Crescent Trail.  No cars, very few street crossings, and I only spend a total of 4 miles on roads.

This mornin, there was a biker down.

Big pool of blood on the trail.

Several people were assembled to help him, and an ambulance was on the way.

One of the assistants was dialing the fellow’s wife…

He had a helmet on… Bonus

But he was wearing an iPod.

Now, I’m not blaming the iPod, or him for wearing it.

But seeing him all bloody made me think, “Safety First!”

Accidents can’t be avoided, but be safe.

I can’t imagine what was going on for his wife, and I don’t want Jocely to every have to get a call like that.

Bill

This fall, the NEI Marathon Training Team is participating in the Baltimore Running Festival’s marathon and half.

For those interested in following along, here is a link to the training program(s).

There are three:

• The first is for the absolute beginner.  You only have to be able to walk, and have the desire!
• The second is for the intermediate runner - the runner who is routinely running three to four times a week and averaging 12 to 15 miles each week.
• The third is a ‘finish’ schedule for the marathon.  It’s for those who can comfortably do a long run of 7 miles or more, and are running regularly three or four days each week.

The schedule has been published through my Google Docs and Spreadsheets, so I hope it works for people!

NEI 2008 Fall Training Schedule

Enjoy!

Bill

This weekend I’m in Boston to attend the wedding of my finance’s sister-in-law.

Saturday we spent the morning in Salem, enjoying the history there.

In the evening we checked in to the Bulfinch Hotel.

I remember asking Jocelyn, “I wonder what a Bulfinch is… Is it a type of bird, do you think?”

As we wandered around the North End, I noticed some weird markings on the side-walk… “Oh!” Jocelyn said, “This is the Freedom Trail!”.

She told me about the trail as we searched for a dinner venue. Our walk took us past Paul Revere’s house.

Man, how awesome! I love the history of the US, and particularly of the revolutionary period, though I admit an unacceptably low level of education on the period.

But everyone knows Paul Revere, and his famous ride to the North Church to light lanterns to warn of the British march on Concord and Lexington to arrest Sam Adams and John Hancock!

Joce and I found a cute Italian restaurant across the street from Revere’s house.

Sunday morning I was going to run the trail. What a better way to see the city.

This morning the sun was up bright-and-early. I was in my shoes and out the door at about 6:10 am. Before I knew it I was on the trail.

Past Revere’s house, on to the Old North Church, past the Copp Hill Burying Ground, past the USS Constitution, and on to Bunker Hill.

Bunker Hill struck me the most. The first military engagement against the British regular army. A stake in the ground, asserting the dissent of the colonies to the imperialist British rule of the time.

I couldn’t think of a more fitting way to reflect on the significance of Memorial day. Here is where it all began, and I was breathing free air as I plodded along the route past milestones in our country’s struggle for freedom.

Oh, and on the way, I learned of Bulfinch. Charles Bulfinch, to be precise,. Bulfinch was an architect who played a role in designing several of the buildings I saw while traveling the Freedom Trail, including Faneuil Hall, the “home of free speech.”

In our travels last night, Joce and I also came upon the New England Holocaust Memorial.

Photo from: nehm.org

The opaque coloring on the columns is not frosting.  Etched in the glass are millions of numbers.  Numbers that were assigned to victims of the Holocaust in Europe in the 40’s.  Over 11 million died, 6 million were Jews.

Being memorial day weekend, it is important for me to remember that great freedom is often preceded by incomprehensible sacrifice.

I cannot forget those that sacrificed their lives to secure the freedom I enjoy, but I must also not forget those innocent civilians that died to show the need for that sacrifice.

Bill

Ok, the first thing I want to say is that the Potomac River Run Marathon and Half is my new favorite race.

First, it’s obscenely close.

Second, it runs along the Potomac River between Alexandria and Mount Vernon (an ara of particularly strong sentimental value).

Third, it’s tiny, but exceedingly well organized by the race director, Jay Wind.

The course was excellent, not many people, awesome weather.

I rocked it as well, but didn’t beat my time from 3 weeks earlier :)


Fin No. Name          Age S  City            NetTime  Finish   Adjusted  Adj.Pace
18 288 William Gross 38  M  Chevy Chase MD  1:34:18  1:34:22  1:34:03   7:10.4

There were a total of 376 timed finnishers, putting me in the top 6.25% :)

Bill

Much of the winter I spent training for a spring half-Ironman distance triathlon.

Due to a confluence of events (death of fiance’s father, buying a home and moving, etc) I missed too many weeks during my peak training period.  So, I bagged the race.

At the same time, my boss, John McIntire had coordinated a “train for a half-marathon” program at our work.  We identified two spring races, and recruited over 10% of our staff to participate!

So, that was an awesome fit.  The half-Ironman included a 13.1 mile run, so I figured if I can’t do the tri, I might as well see how well I could do at the half.

The first of the two races with the National Marathon.

Other than the annoyance of this race’s name having changed at least 30 times during the winter, the course, the weather, and the run was outstanding.

There is a marathon option, and I may definitely consider this home-town run next year unless Charlottesville is an option!

Here’s the results, I’m pretty happy!

Plc Group Group Gun Chip Pace
157  25/226  M3539 1:34:24  1:33:36  7:09 William Gross  38 M  3853 Chevy Chase MD

There were a total of 2,637 runners, putting my finnish in the top 6%.

I guess cross-training all winter with biking has helped :)

I think biking increases my foot turn-over, and definitely increased overall muscle fitness in the legs.

Bill

Over the past few months my focus has changed from strictly long-distance running to tri training.

My runs have gotten shorter, more infrequent, with a focus on maintenance rather than fitness and speed.  I have noticed that the increased biking endurance significantly improves my running endurance and turnover.

Much of my work has been in the biking and swimming areas.

My goal with the swimming is to simply perform well in the swim.  I focus mainly on skills work here, and some on endurance.  I’ve found that proper skills = long distance with little effort.

Biking is my key limiter.  It is where I stand to benefit the most from focused training.

I have been in an endurance building phase for the past few months.

Biking is harder than I thought, but I’m at the point where I can go for over 3 hours (or about 55 miles) with good economy.

I have not focused on strength.  My focus has been entirely on pedaling skills and endurance.

I have an excellent indoor trainer – and my NetFlix queue has been taking a serious beating!

I hope to do a half-Ironman in the spring, and if time and money afford, a full Ironman in the fall.

Bill