Saturday, March 1, 2014

RUNNING CARTOON OF THE WEEK AND TRAINING PROGRESS

The last two days have been good days. My marathon training for now is on schedule. We did a sixteen miler on Friday on a 24 degree day in the Ohio Valley, averaging about 7:53 a mile. With very little wind, the weather felt nippy but good. I wore Saucony tights, and an Under Armour top with a hooded sweatshirt--just right for the conditions. I've noticed my joints really start to hurt from mile 12 onward. I don't think there's much I can do about it. Working the leg muscles and joints over with the Marthon Stick helps. We've got about four more long runs to go before race--the Toledo Glass City Marathon on April 27--two 18 milers and two 20 milers. Hope I can make it through without any serious problems.

Today I ran eight easy miles on my own at about 9 minutes a mile. I've discovered that an easy run the day after a long run helps to get the blood flowing and lactic acid moving out of the muscles. My goal on these days is to just cover the distance and burn calories. In the coming weeks the training gets tougher with some tempo runs under marathon pace (7:20 or faster) and half mile intervals at 5K pace (3:15 or faster). It will definitely be challenging.

A snow storm is about to hit the Ohio Valley. We're supposed to get 8 to 12 inches of snow on Sunday and Monday. I'm tired of it! I hate the treadmill so much that I gave mine to my daughter. I'll cross train on my stationary bike on Sunday and then try to cover eight or nine miles on Monday by running along the tire tracks of cars out in the country. Another polar vortex is settling in Tuesday through Thursday. It's time for spring! Can I get an Amen?

Saturday, February 22, 2014

AGAINST THE WIND


Yesterday I went for a 16 mile run in 25 mph wind. Heading north along the Ohio River trail in Wheeling, West Virginia, we flew along at 7:30 pace with the wind at our backs. Then we turned around. What a difference! Running into the wind, I felt like I was pulling a sled. By the time I finished my back hurt, my quads hurt, my calves hurt, and my joints hurt. We ended up averaging about 7:55 a mile for the entire run.

As a 57-year-old man training for a spring marathon, I get the sense that taking on this challenge is like running against the wind. Five years ago at Pittsburgh I ran a 3:16:31. I have no idea what I can run in April at the Toledo Glass City Marathon. Is 3:20 unreasonable? Experts say that people in their fifties will lose at least a minute a year on their marathon time. In the best light that puts me at 3:21:31.

Running against the wind of age, I have learned to reset goals. My main goal for this spring race is to get there in good shape and uninjured. This means that I may have to let up on my training now and again in the next two months. If the calf starts nagging me or my knees hurt consistently, I'll cross train until the pain is gone.

I realize that a 3:20 marathon is the upper-tier goal. I hope to run that fast but understand it can only happen under near perfect training and racing conditions. That's why I set three goals. My mid-tier goal is 3:30. Between now and the race, I may suffer a few minor injuries. I've learned the hard way not to ignore them. I'll take time off, cross train, and try to get back on track. Minor injury interruptions will sway me to focus on my mid-tier goal. If something major happens that puts me out for several weeks, I'll fall back on my lower-tier goal of 3:40. That time still qualifies me for Boston but makes it contingent upon times entered by other men in my age group.

I believe it's wise to set three goals for your marathon--upper, middle, and lower. With three goals, an injury blow to your training won't be as psychologically devastating. Chances are you will encounter rough waters between now and race day. Hopefully, you will get through without too much difficulty. If not, don't despair. Get healthy and embrace the goal that's right for your circumstances.

Happy running,

Joe C. Ellis

Saturday, February 15, 2014

RUNNING CARTOON OF THE WEEK -- ENERGY RETURN SHOES


Does anybody out there wear energy return shoes? How do you like them?

Training for a spring marathon (Toledo Glass City Marathon), I should check into them. Yesterday we ran a 14-miler at 7:54 per mile. The pace felt easy for the first ten, but then the joints began to ache and the energy had drained completely out by mile 12. I finished the run, but man was I tired. Next week we are trying a 16-miler: 14 at 7:40 and 2 easy.

Makes me wonder if energy return shoes may help. If you have any insight into this, comment here or let me know on your running club's Facebook page.

Hope you like my cartoon. I'm going to try to put one up once a week or so. Being an art teacher comes in handy sometimes!

Happy training,

Joe

Saturday, February 8, 2014

FIRST SERIOUS TRAINING RUN OF THE YEAR!

I'm done messing around. It's time to get ready for that spring marathon. I don't care how cold it is or how challenging the icy terrain might be, I need to get in those long miles. The Glass City Marathon is creeping up on me faster than anticipated. On April 27th I will line up at the starting line in Toledo, Ohio for better or for worse. I'm hoping it will be for better.

Feeling the pressure of the quickly approaching marathon, my training partner and I did our first long run on Friday, a 12 miler. I know. You're not very impressed. With the race less than three months away we should be at least up to 15 miles on our long run. Hopefully, by the end of February we'll increase our mileage another three or four miles.

Friday's run was brutal. It was 19 degrees outside with about a 5 degree wind chill factor. We had to run the back streets because the sidewalks were treacherous. One section of the road for about 150 yards after crossing the Aetnaville Bridge was a lumpy mess because all the footprints in the snow had frozen. I'm guessing many of you are facing the same hazards in your neighborhoods.

My training partner is taking this marathon very seriously. She wants to set a personal record and possibly place in her age group. She informed me that she wanted to do this run under eight minutes a mile. I couldn't sleep well the night before thinking about it. We went out at about 7:45 pace. I thought that was a little fast. By the six mile mark we had dropped under 7:40, and I had difficulty breathing that cold air. By ten miles I knew I was in trouble. Lucky for me, we hit that long lumpy mess before the bridge and my buddy slowed down to keep from wiping out. That gave me a chance to catch my breath and I was able to finish without falling behind. We ended up running a 7:41 pace for twelve miles.

After I finished all I wanted to do was soak in a hot tub. Then I gave my glutes, hamstrings, and calves a good going over with the Marathon Stick. The worst pain I'm suffering now is soreness on the ball of my right foot from a big callous and an ache in my left ankle from running on uneven ground. But you know what? It feels great getting the first serious run in. I'm actually looking forward to going 13 miles next week. Let's hope it's warmer than 19 degrees! Does anyone out there have a remedy for thick callouses?

Friday, January 31, 2014

A RUNNING SHORT STORY--THE DEAD OF WINTER

The Dead of Winter
by Joe C. Ellis
Photograph by Bruce Shrodes

 I waited until the warmest part of the day, mid-afternoon, to go for a run. A polar vortex had descended upon the Ohio Valley. The Weather Channel informed me it was 10 degrees outside with a -3 wind chill factor. I stepped out of the front door of my new apartment and glanced across the street at the United Dairy. The tall white milk towers next to the tan brick building loomed above the snow-covered sidewalk and street. I wondered if the milk ever froze inside those towers and became giant popsicles.

 I headed south toward the Post Office. About two inches of snow covered the ground, but it was the light, fluffy stuff that didn’t stick to your shoes.  It had fallen earlier in the day, and very little had melted because of the frigid air. I had insulated myself well from head to toe with Under Armour, heavy sweats, thick gloves, and a ski mask. Now I felt fine, but two miles into the run I’d probably start sweating. The steady breeze blew from the southwest. Good, I thought—into the wind on the way out and wind at my back on the way home. If I did sweat, the wind chill wouldn’t clobber me during the last few miles.

 I turned left on Hanover and right on Fourth Street, trudging past Z’s Jewelry and the hardware store. Across the street a man entered the PNC Bank. I chuckled to myself. What would happen if I ducked into the bank for a minute to get warm? The teller would probably set off the alarm, the cops would be there in two minutes, and I’d make the front page of the Times Leader. Mental note: Always take off your ski mask before entering a bank on a cold day.

 After running the few blocks through town, I stuck to the back streets, taking advantage of the narrow asphalt paths created by the treads of car tires. Very few people had cleared off their sidewalks. I couldn’t complain. I hadn’t shoveled mine. Was my lack of civic duty caused by my laziness or depression? Good question. Probably both. The only thing that brightened my day anymore was my daily run. I hadn’t missed a day for two months, even when the temperature dropped below zero. Somehow running kept me from going off the deep end.

 At the end of town I had to make a decision: stick to the sidewalk along Route 7 into Bridgeport or cross the Aetnaville Bridge onto Wheeling Island? The drainage along the sidewalk from the hillside was poor in places. In cold weather treacherous ice patches formed. On the other hand, crossing the bridge meant suffering the blast of air that channeled down the river. Knowing the snow hid the ice patches, I opted for the bridge. The span had been closed to traffic for the last twenty years, but pedestrians could still cross on the steel-mesh roadway. People with vertigo avoided the bridge. Through the mesh you could see the river bank forty feet below and the dark water.

 Today, however, the river wasn’t churning below me.  I beheld a rare sight—the frozen Ohio. How long had it been? Ten or fifteen years at least. In this region of the country major rivers didn’t freeze over often. I could tell the ice was thickest near the shore by its lighter glazed appearance. Towards the middle of the bridge I stopped, leaned over the railing, and peered down.  The ice directly below me had a greener tone because of its thinness which allowed me to see through to the water flowing underneath. What was that? I squinted through the eyeholes of the ski mask. It looked like a face!

My eyes were watering, so I blinked several times. Was that a body a few inches below the ice? My heart jumped in my chest like a fist pounding a door. The wind, which had swept the snow from the middle of the river, now spread a light coating on the very spot I inspected. I waited to see if another gust would clear the surface again. No luck. Was I imagining this? Maybe I had glimpsed a log rolling under the ice. I waited another minute or two, but the snow didn’t clear, and the breeze became unbearable. I glanced to my right and noticed a spray-painted orange skull on the steel beam that supported the upper structure of the bridge. How appropriate, I thought.

 Now what? Run and think. I crossed the bridge onto Wheeling Island and turned right on North Front Street. The body under the ice kept appearing on the screen of my mind. What should I do? But then another decision confronted me: Do I cross over the suspension bridge into Wheeling or loop around the gambling casino at the south end of the island? The river was wider on the east side of the island and the wind more blustery. With these temperatures I’d prefer to avoid the excess discomfort.

 But running around the casino might not be a good idea for me either. Driving there was definitely taboo. If I had my wallet in my back pocket, I’d be tempted to stop in and hit the slots or bet on the doggies. Not good. I’d lost too many things to gambling—my house, my car, my self-respect, and most notably, my wife, Hannah. She kicked me out two months ago and now wanted a divorce. Some people say I have a sickness. Hannah would second that. She was right. Deep down I knew it. Every payday I’d head to the south end of Wheeling Island and hang out there until my pockets were empty. On rare occasions I’d hit it big. Unfortunately, those few wins kept me coming back.

 Nothing matched the thrill of taking a chance.  I sacrificed all for that buzz. Like an alcoholic who couldn’t stop at one drink, I couldn’t limit myself to one bet.  Fortunately, when I started running regularly two months ago, I gained more control over this weakness.  Yes, I’ve gambled two times since then, but I’m getting stronger. It’s probably too little too late to save my marriage. Too bad. I truly love my wife. But I’ve destroyed our lives with this addiction.  She said it’s part of my personality, and I’ll never change.

 I’ve heard that running is addictive. I’d have to agree. Once I got into the habit of running, I was hooked. The endorphins that pumped through my system every time I ran had an ameliorating effect on my gambling appetite. Too bad I don’t feel this good all the time. It’s during the lonely hours of the day that the gambling urge grows strongest. It’s like I’m dead inside, and placing a bet will bring me back to life. I thought about the body under the ice. Nothing will bring that guy back. He’s dead and gone for good. Was he better off than me?

 To my right I saw the track. Cars crowded the parking lot even on a day like today. I rounded the turn near the kennel and heard the trumpet sounding and dogs barking. A race was about to begin. It wouldn’t hurt to go in for ten minutes and just watch one race. I’d love to smell that smell again, the one peculiar to the viewing stands. How can I describe it? It’s an odd combination of smells: fried food, perfume, tacos, sweat, dogs, aftershave. It wasn’t a pleasant aroma, but I got used to it. It conditioned me to anticipate the race.

 Stop thinking about it! I tried to clear my mind. The sound of the trumpet and the barking dogs had triggered something. The craving to take a chance had returned with incredible intensity. Keep running. Don’t stop. When I passed the front entrance, I forced myself to look straight ahead. I needed to think about something else. The body! What am I going to do about the body? I can’t report it to the police because I’m not sure exactly what I saw. Maybe I should report that I glimpsed something that looked like a body. No. They would think I was crazy. If only I could be sure. I decided to stop again when I got to the middle of the bridge. If I see it, then I’ll call the cops.

 It didn’t take long to get back to the bridge, maybe five minutes. As I made the turn up the asphalted approach road, a thought occurred to me: If I really wanted to get a good look, I’d walk across the ice.  Then I could sweep away any snow that still clouded my view. That would be taking a chance, definitely. Too risky? So what? I’ve got nothing left to lose. I stared across the marina park where local residents launched their fishing boats. Access to the river would be easy there—a ramp went right down into the frozen water. Within I felt a sudden thrill. Did I want to take this gamble?

 It wouldn’t hurt to jog to the edge of the river. There I would decide. I headed for the gate that led to the marina parking lot. Of course, the lot was empty—no boating on a frozen river. At the water’s edge, I gazed across to the Ohio side. The wind swirled the powdery snow across the icy surface. The elements made for an exotic scene, one reminiscent of Frederick Edwin Church’s artic paintings. Something urged me on. I placed my right foot on the ice and gradually shifted my weight. No cracking. Near the shore the ice was solid. I took a deep breath and walked toward the middle of the river.

 I kept the pace slow and listened for any cracking sounds. Looking up at the bridge, I tried to determine exactly where I had leaned over the rail. There! I spotted the bright orange skull some delinquent had spray painted on the vertical beam near where I had stood. Another thirty yards and I’d be directly below that beam. Unfortunately, the ice was getting thinner. I could tell by its darkening color as I swept away the snow with my foot. When I got to within ten yards, I decided to crawl on my belly. This would help to displace my 180 pound mass. If someone crossing the Aetnaville Bridge had glanced down and noticed me, he would have thought I was making snow angels on the frozen river. However, the swishing of my arms and legs kept me moving toward the spot.

 Within five feet of my goal, I heard the strangest noise. It sounded like a prehistoric beast arousing from its sleep. The ice! It was ever so subtly cracking. I lay perfectly still. I could almost reach out and touch the spot where I had seen the body. Another two feet and I’d be there. As gently as possible I scooted forward. The beast groaned again. I tried not to breathe. A little farther. Now I could reach it. I angled my shoulders slightly and extended my hand as far as I could. Gently, I brushed away the snow. Pressing my hands to the ice, I raised my torso higher to get a better view.

When the ghastly visage appeared, I jerked backwards. That was all it took. The ice whined all around me. Water squirted up through cracks. I flattened out again in hopes of warding off a total collapse. My sweats soaked up the water that was spilling towards me. I spun to face the shore. Something broke behind me and my foot dipped into the frigid river. Like a serpent I winded my way forward with the cataclysmic screeching of splintering ice keeping pace. The face kept flashing in my brain. I recognized the man but did not want to become that man. I kept scooting, scrabbling, and scurrying to escape his fate.

 My efforts gained momentum as the ice nearer the shore solidified beneath me.  I scrambled to my feet and ran, my soaked running shoes slipping and sliding on the snowy surface. When I reached shore I kept running up the boat ramp, across the parking lot, and through the gate. I didn’t stop until I arrived at the middle of the bridge. There I stood, heaving for breath by the beam marked by the orange skull. Peering down, I observed a large hole in the ice about thirty or forty feet wide. The dark green water roiled and churned the chunks of ice in the large circle like a giant toxic martini. As expected, I did not see a body.

 I ran the last mile and a half back to my apartment as fast as my frozen legs would carry me, thankful the wind was at my back. I had to keep the blood pumping through my body to avoid frostbite. As soon as I entered the warmth of my apartment I picked up the phone and made a call. No. I didn’t contact the police. No sense in that. I dialed my wife’s number. She more than anyone else needed to hear about what I had witnessed.

When she answered, I could tell she was surprised to hear my quaking voice. I told her the old man had died. He was gone for good, carried away by the icy currents. She seemed confused, doubtful. I did not plead with her. I only spoke what I knew to be true: For now on things would be different. I wanted to live a new life, and I hoped to live it with her. She seemed startled and needed time to think. I can’t blame her. She knew the old man well. I hope she gives our relationship another chance. I hope.

 Shivering and numb, I ascended the steps to the bathroom and filled the tub with steaming water. After climbing in, I sunk below the surface and allowed the warmth to penetrate to my core. When I could hold my breath no longer, I broke through the water’s surface. It has become incredibly clear to me now—the dead man I saw under the ice . . . was me.
 
The End
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Saturday, January 25, 2014

AN OBSERVATION ABOUT RUNNERS OVER 40

RUNNERS OVER 40 HAVE FACED THEIR MORTALITY.
Younger runners seldom think about aging. Death is somewhere out there in the nebulous future. so far away it's not yet worth contemplating. Every training run provides an opportunity to get better than you have ever been. Every race offers a chance to set a personal record. You can actually keep the Kenyans in view for the first half mile of a marathon.

 However, if you are over 40, you have experienced the degeneration of aging. Your times have slowed slightly or perhaps significantly. Your recovery from a difficult workout takes longer. Your flexibility isn't what it used to be. Injury inflicts its cruel damage more readily. Personal records become memories instead of possibilities.

Suddenly it hits you: One of these days I will die. At this point you have the option of two responses.

One--It's not going to get any better. Why continue as a runner? Why fight the daily battle? Why not sit back, take it easy, and descend into decrepitude like a normal person? Or

Two--Fight back! Death will some day come knocking, but until then I will live every day to its fullest. Today is another opportunity to strive to become the best I can be--healthy, alive, productive. Every step of today's run is a gift. I will not take that for granted. Because I know I am mortal, life and running become even greater blessings.

There is quite a difference between the two choices. It's the difference between negativity or positivity, descending or arising, surrendering or fighting, darkness or light. Facing your mortality doesn't mean you have to accept its downward spiral. Just the opposite--it can be the inspiration to embrace the gift.

One of these days, hopefully when I'm 90 or 100, death will come. When it does, I want to be out on a run enjoying the beauty of life. On a country road with the setting sun splashing crimsons, yellows, and oranges across the boughs of autumn trees, my heart may give out, but I will reach up into the arms of the angels. In the ascent I hope to keep my legs moving so that when they set me down on the clouds I won't lose my stride. Wait a minute. Up there I'll be able to go even faster. I might even run with the Kenyans.

Saturday, January 11, 2014

RUNNING BOOKS YOU PROBABLY HAVEN'T READ YET

Have you read any good running books lately? What is on your "To-Read" list? For Christmas I received a book entitled Run Faster: From the 5K to the Marathon--How to Be Your Own Best Coach. I'm looking forward to reading it as I prepare for the Glass City Marthon in Toledo, Ohio at the end of April.

I have compiled a list of running books you probably haven't read yet. You may have a hard time finding these books in the store. They weren't big sellers.

1. Robot Training Partners by Anne Droid.

2. My Running Weight Loss Story  by Hugh Jass

3. Running through Gang Neighborhoods by Hugo First

4. Relief for Sore Leg Muscles  by Ann L. Gesick

5. The Secrets to a Faster 5K by Eubie Quick

6. Running the Big Marathons by Morris Merrier

7. Hitting the Wall by Isadore Thare

8.Training in the Dark by Gladys Knight

9. The Suffering Runner by Otis Leghurts

10. Taking on the Chicago Marathon by Wendy Citey

11. Everyone's a Winner by Victor Ree

12. Avoiding the Runs during Your Run  by Oliver Sudden

13. Prison Break: a Marathoner's Story by Freida Convict

14. Running with Lions by Claudia Armoff

15. The Importance of Cross Training by Cy Kling

16. The Challenge of the Ultra-Marathon by Helen Earth

17. The Divorced Runner by Ally Mony

18. What to Do after a Race by Eileen Dover

19. Running the Paris Marathon by Francis Crowded

20. Where's the Finish Line? by Miles Away

These books may not add much to your training knowledge, but I hope they at least made you smile.