FINAL POST -- BOSTON MARATHON RECAP

Sunday morning on a downtown Boston street



"I have fought the good fight, I have finished the race, I have remained faithful." --quote from the Apostle Paul. Upon crossing the finish line at the Boston Marathon, I could definitely relate to the spirit of these words. Those who crossed the finish line last Monday fought against the wind and cold rain, we struggled up the Newton hills, with our bodies depleted we put one foot in front of the other until we turned onto Boylston Street, and then we rode the swells of the roaring crowd until we crossed the finish line. We had remained faithful to the commitment we made more than a year ago to run this race.

Looking back, I now realize what a high risk/reward endeavor running Boston can be. The risks are obvious: extreme training for months to run a qualifying marathon; running the qualifying race and hoping for a good day to beat the qualifying time by enough to get in to Boston; putting the non-refundable money down for Boston eight months before the race; securing an expensive hotel room in Boston for three nights; making travel arrangements; going through extreme training for months before the race; getting to Boston and making sure you are at all the places you need to be to pick up your packet and get to the starting line; finally, running the race and finishing. If you make it through all of the above successfully, the reward of crossing the finish line is amazing. But man, those risks seem high. Maybe that's why Boston is so alluring. It attracts risk-takers, people who are willing to put time, money, and their own bodies on the line if it means a chance to accomplish something exceptional.

My wife, daughter, son-in-law, two grand boys and I stayed at the Omni-Parker House on Tremont Street, about a mile from the finish line. On Sunday we walked to the expo to pick up my packet and a friend's packet (this friend couldn't run because of an injury--thus the risk/reward factor). Of course I spent close to $200 on an official sweat shirt, jacket, and hat, rationalizing that I may never pass this way again. Unfortunately, I forgot to pick up some energy gel packs for the race. Walking around historic downtown Boston was great--lots of shops, a big park called the Boston Common, and even an old graveyard.

On race morning I knew I was supposed to catch the shuttle (school bus) on Tremont Street. I didn't realize that the buses would be lined up from Boston Common clear to my hotel. I didn't have to go far to catch the bus. The ride out to the starting line in Hopkinton took about fifty minutes. I sat next to a dear lady from New York named Grace, who had run Boston many times. She filled me in on what to expect when we got to the Athlete's Village and offered advice about running a successful race.

At the Athlete's Village

(notice the stylish garbage bag)

 



After arriving and disembarking at the Athlete's village, I spent a lonely two hours under a huge tent with thousands of other runners while the leaden sky drizzled rain. The tent was as big as a football field and was surrounded by port-a-johns. My wait in line for the port-a-potty took about thirty-five minutes.  I tried to look for the few people I knew were there, but the mass of humanity made it difficult to find faces in the crowd. Finally, the announcer called out my wave and corral numbers, and I headed to the starting line, almost a mile walk  from the Athlete's Village.

At the starting line there was another holding area for the runners where we waited as the first wave started. It was all very well organized. To me, the start was on quite a narrow road compared to other marathons and half marathons that I have run. Of course, only the wave 2 runners were at the starting line when I began the race. The pack of runners thinned a little as the race progressed but not much because we all ran about the same pace.

I loved the first twenty miles of the race. The first mile was a little slow because we were packed in like sardines--7:42. I felt great. The crowds were fantastic. It felt like I was floating along on their roaring cheers. The wind wasn't bad yet, and it was just sprinkling. I kept looking for people handing out gel packs but couldn't find any. The next twelve miles zipped off well, and I went through the half in 1:35:57 (about 7:21 pace). Still no gel packs.  At this point the rain poured down and the headwind picked up to about 20 mph. Miles 14 through 19 slowed to about 7:27 but then came the Newton Hills. Still no gel packs.  I figured if I ran hard to the top of Heartbreak Hill (mile 21), I could stretch out my legs and finish at a 7:30 pace on the downhills and flats to the finish line.

That didn't happen. Although Heartbreak Hill wasn't that difficult compared to the hills in the Ohio Valley, by the time I got to the top, my energy was totally expended. No calories left. The strong headwind and cold rain had also taken its toll. My failure to bring gel packs with me was a major mistake. Suddenly, it hit me: if I try to run 7:30s the last five miles, I might collapse before I get to the finish line.  I slowed my pace to 8:20 to make sure I didn't completely fall apart. I wanted to get that medal!

One mile from the finish.



When I turned on to Boylston Street, the roars of the crowd were deafening. What amazing support the city of Boston offers up for these runners. Although I was weakened by the race and conditions, I definitely felt "Boston Strong" because of the people. After crossing the finish line, I noticed my GPS watch stated I had run 26.55 miles at 7:32 pace. My official time was 3:20:04 at a 7:38 pace. The extra mileage is normal because it's impossible to take the turns at the right angles in such a crowded pack of runners.

I knew I had to find my family quickly because I always get extremely sick after a marathon. This day was no exception. After walking five blocks to the specified family meeting area, I could hardly see straight or think clearly. Luckily, my daughter, Sarah, found me. She and her husband, Josh, led me to a nearby hotel lobby to warm me up and nurse me back from the dead with water, a banana, and yogurt. It took about forty-five minutes, but slowly I started to come out of it, and we made the long trek back to our hotel, cutting across Boston Common.



It was an incredible experience. The risk and cost was worth it . . .  this time anyway. Looking back, I wish a few things would have gone differently. I wish this winter hadn't been so harsh. I felt I was about a month behind in my training because of the weather. I wish I would have held back just a little bit in the first 13 miles so that I would have had a little more left in the last five. I wish I would have brought gel packs with me to help add calories for those final miles. I wish the rain hadn't poured down and the wind hadn't blown so hard. I wish, I wish, I wish. The good thing about dissatisfaction is that it motivates one to try again. Next time, next time, next time--I'll do the right things, train harder, and hope for better weather.

Next time? I'm thinking in two years when I turn 60 I'd like to try again. I finished 149th out of 1500 in my age group (55-59). If I can run close to the same time when I turn sixty, perhaps I could finish in the top 25 in my age group (60-64). I could get excited about that.

I would like to thank everyone who has read this blog for the past 15 months. I hope it was entertaining or at least informative. This will be my last post. This old man has fought the good fight, I have finished the race, I have kept the faith. Thanks to the good Lord above! Through the Running Boston for Malawi mission project, we were also able to raise more than $1500 for the people of the Domasi Presbytery in Malawi. Many thanks to all who gave. May God bless you abundantly.

Happy running,

Joe C. Ellis

LAST 20 MILER BEFORE BOSTON



Today I did my final long training run before Boston. I began the run at 10:30 a.m., the same time of my start at Boston. I will be in the second wave, corral B. It will be interesting to see what kind of pace my fellow corral mates will be running. From everyone I've talked to, the people in your corral run right around your pace.

Today I ran 7:46 for 20 miles (2:35:29). By the time I finished the temperature was in the mid 60s and I was quite dehydrated. I hope to go under 7:30 per mile at the race. I want to thank my son-in-law, Josh Taylor, for running the last ten miles with me. It really helps to have some company, especially in those final miles of a long run.

 I hope to lose 3 to 4 pounds in the next two weeks. I'm definitely still carrying some extra winter fat.
The winter of 2014-15 made it incredibly difficult to train consistently. There were days when I went out in 10 degree weather with 15 mile an hour winds and turned back after a couple of miles. I'm becoming a wimp in my old age. Anyway, spring is here, and my marathon training is winding down.

Good news! My mission project, Running Boston for Malawi, has raised almost $1500 for the people of the Domasi Presbytery in Malawi, Africa. The money will go to basic supplies for these dedicated Christian people who are living in a poverty stricken area of the world. If you would like to contribute, send a check to me. Make it out to the Upper Ohio Valley Presbytery with "Malawi Partnership" in the memo line. My address is:

Joe Ellis
71299 Skyview Drive
Martins Ferry, OH 43935

I plan on doing a couple of 8 milers this week with a long uphill and downhill during one of them. Then on Sunday I hope to do an easy 12 miler. Next week I'll run a couple of days and bike a couple of days. Next week I will keep my mileage at 6 a day or less.

I'm really looking forward to heading to Boston and running in the Big Show. Everyone who has completed the race has told me it one of those special life experiences you will never forget.

Happy Running,

Joe C. Ellis

RUNNING FOR A REASON

Here we are at the end of January battling a major snow storm in the Northeast. Many of you are trying to train through these formidable conditions in preparation for a big spring race. It ain't easy, is it? Yesterday I made it through my longest run of the year, a twelve miler from my hometown of Martins Ferry, Ohio, across Wheeling's Suspension Bridge, and down the Ohio River trail to Warwood, WV and back. Along the way I splattered through slush, cut through biting wind, and soaked up the half-rain-half-snow that fell interminably.

Up until now my training for Boston has been conservative because of a hamstring injury. It's feeling better, not 100% but better. I make sure I cross train on a stationary bike three times a week, which allows time for healing and recovery between runs. Because of a change in my after-work schedule, I'll be doing most of these training runs on my own. Anything over thirteen miles seems to take forever, especially without a training buddy to share the misery.

Suffering. Don't ya love it? I decided a few weeks back that if I'm going to suffer through winter marathon training, I need to do it for more than just my personal goals. Suffering for someone else adds purpose and motivation to a training regimen, especially if the ones you are suffering for are in great need. I decided to run Boston for the people of the Domasi Presbytery in Malawi, Central Africa. The Upper Ohio Valley Presbytery has a partnership with the Domasi Presbytery, focusing on helping to meet physical (food, housing, medicine, water, etc) needs as well as spiritual (books, bibles, facility improvements, etc) needs.

If you would like to be a team support member in this mission project -- Running Boston for Malawi -- write out a check for $26.20 and make it out to UOVP (Upper Ohio Valley Presbytery) and in the memo line write "Malawi Partnership", and send it to me at Joe Ellis, 71299 Skyview Drive, Martins Ferry, Ohio, 43935. All team support members will receive a ceramic "Running Boston for Malawi" medal (I make these myself). If anyone gives $100 they will receive a "Running Boston for Malawi" racing shirt with the above logo. I'll cover the costs and shipping so that 100% of your donation will go to the Malawi people.

Keep up the winter suffering . . . I mean training,

Joe C. Ellis



LUNCH BUCKET MONTHS

January and February are blue-collar months for runners preparing for big races in the spring. It's cold. The wind is blowing. There's snow on the ground. Nevertheless, you put on your work clothes, pack your lunch pale, and head off to the factory. At least, that's how running through these winter months feels to me. I might not like it, but the big race will be here before I know it, so I have to do it.

If you dress properly, it's not so bad once you get out on the road. To me, anything's better than running on a treadmill. The only thing worse than running on a treadmill is doing nothing. Doing nothing drives me crazy. People don't like being around me when I haven't had my workout fix.

Today when I run the temperature will be about 15 degrees with 18 mph winds. Yuk! Layers of clothing. Heavy sweats. Ski mask. Thick gloves. I'll be lucky if someone doesn't mistake me for a terrorist. But I'll do it. I'll suffer through it. And when I finish, I'll actually feel pretty good about it. There's something about suffering that brings an odd satisfaction into a runner's soul. When I eat supper tonight, I will feel somehow worthy of the calories because I suffered through a cold, long run.

Here's my marathon training for the last week or so:
Monday -- 8 mile easy run
Tuesday -- 60 minutes on a stationary bike, stretches, back, abs, arms, and hamstring strengthening exercises.
Wednesday -- 8 mile easy run
Thursday -- 60 minutes on a stationary bike, stretches, back, abs, arms, and hamstring strengthening exercises.
Friday -- 10 mile easy run
Saturday -- 8 mile easy run (hamstring felt tight at the end of this one with a little jolt of pain)
Sunday --  60 minutes on a stationary bike, stretches, back, abs, arms, and hamstring strengthening exercises.
Monday -- 6 mile easy run
Tuesday -- 60 minutes on a stationary bike, stretches, back, abs, arms, and hamstring strengthening exercises.
Today -- I'll try to do 8 miles easy but will also be sensitive to how the hamstring feels.

Happy Running!

Joe C. Ellis

OFFICIAL BOSTON TRAINING BEGINS TODAY!

For the last two months I have been dealing with doubts about competing in my first Boston Marathon this coming April. At the Columbus Half Marathon last October I injured my hamstring. I didn't think the injury was severe, but in the weeks following the Columbus Half, it worsened. It got so bad I could no longer run on it.

I decided to see a physical therapist, Justin Kiger of Mountain River Physical Therapy in St. Clairsville, Ohio. Over a six week period, Justin took me through a series of exercises, stretches, ASTYM therapy, and dry needling therapy. I've been pain-free now for about ten days and have worked my way back up to eight miles.

There is hope for the Boston in April! Although, I hold on to that hope gingerly. Yesterday I broke out a new pair of shoes to celebrate the end of 2014. New shoes = new life.

I've worn loud shoes before but never fluorescent orange. These things are so bright they hurt your eyes. I've trained in Saucony Triumphs for the last eight years. Because I go through so many pairs, I buy last year's model for half price online. Sometimes these "odd" colors are the only ones left in my size. So I'm not trying to make a fashion statement, I'm just cheap.

 

For the next several months I will be posting regularly about my preparation and workouts for the Boston Marathon. I don't plan on announcing my posts on Facebook running club pages after today. If you want to follow, sign up for the email alerts or become a follower of the page. I know some of you are also preparing for Boston. Here's hoping that the next several months are good to us--May we be injury free, may we have half-decent weather and good running buddies to help us train through the long miles.

 

God bless and happy running in 2015

 

Joe C. Ellis

ACUPUNCTURE THERAPY -- THE NEEDLE AND THE DAMAGE UNDONE

I am now nearing the end of my sixth week with hamstring pain. This has been one of my worst injuries in the last ten years of running. It started as a bad cramp at the end of a half marathon in Columbus and progressively got worse as the weeks went by. We've tried rest and ASTYM therapy, but neither offered a quick remedy to my problem. December and the kick off of Boston Marathon training is coming quickly. Unfortunately, my hamstring is not ready to get the party started.

My symptoms: I can run about two miles pain free, and then discomfort begins. If I push through the discomfort, the hamstring will strain and will hurt for about week. If I stop and walk before it strains, the hamstring feels sore for about a day, and then I'm pain free again. I usually don't run for a week, even though I may be pain free, but the cycle repeats.

Yesterday, my physical therapist, Justin Kiger at Mountain River Physical Therapy, tried an alternative treatment--acupuncture therapy. Basically, Justin turned me into a pin cushion or perhaps a voodoo doll. He inserted a series of needles from my lower back, into my buttocks, hamstring and calf. I must confess, this was not a painless procedure. However, I endured it and didn't cry like a baby. It was more like a steady whimper. He hopes to accelerate healing and determine whether the source of the problem is more neurological or muscular. I've had sciatica problems in the past.

I limped around the rest of the day, but Justin warned me I'd have some muscle pain from the invasive needles. Today I feel fine. My hamstring is still a little tight from yesterday's two-mile easy run, but not bad. He wants me try another easy run on Saturday to see if there is any improvement. I'll probably go through another round of acupuncture therapy on Tuesday. I'll update the blog then to let you know what happens.

Here's an article proclaiming the effectiveness of acupuncture on hamstring injuries:
http://momentummedia.uberflip.com/i/397072/15?referer=45683aa20c295ce9ecaccf337983d9c6

Hopefully, this needling will do the trick. If not, I might have to make an appointment with a psychoanalyst or maybe a whole team of psychologists.

Happy running,

Joe C. Ellis



CURSED HAMSTRING

While running the Columbus Half Marathon on October 19, I encountered some hamstring pain. The discomfort began at about the ten-mile mark, but I kept pushing it to the end. The next day I definitely felt that I had strained something back there. I continued to train for the next week and a half, but the hamstring pain worsened. I wasn't going to let this stop me. No way. But it hurt too much to run.

I decided to take a week off and let it rest. Then I tried an easy six miler. Not a good idea. I only made it through two miles before the pain began again. At two and a half I had to stop and walk home. I took two weeks off and made an appointment with a physical therapist, Justin Kiger at Mountain River Physical Therapy in St. Clarisville, Ohio.. After two sessions of ASTYM treatments, stretching and strengthening exercises, and massage with a Styrofoam roller, I convinced Justin to let me jog a few miles. With some reservation he approved.

The next day I attempted an easy six miler. The first three were pain free. At about three and a half, tightness and discomfort returned so I walked the rest of the way back. Today the hamstring is sore again. Running the Turkey Trot next week in Wheeling, WV is out of the question. Isn't it?  Now I'm seriously wondering how much this injury may impact my Boston training scheduled to begin in December. CURSED HAMSTRING!

The moral of the story: Some running injuries, especially certain hamstring strains and tears, require a long period of non-running. The pain may go completely away, but if you start back too soon, chances are you will reinjure yourself. Don't be foolish (like me). Take the time off and let it heal completely.

I've missed the last two local races, but I keep telling myself: I have bigger fish to fry. Boston training starts soon. If I'm not careful, I could screw up the month of December. I keep telling myself, "You won't go crazy if you take some time off. No. No crazy. No way. Hahahahaa. No way. I'm not crazy! Is that a purple monkey sitting next to me?"

 

 

RUNNING THE COLUMBUS HALF MARATHON--COLUMBUS, OH

One of my favorite races of the year is the Nationwide Children's Hospital Marathon and Half Marathon in Columbus, Ohio. The cause is great--supporting the Nationwide Children's Hospital and all the kids and families they serve. The course is flat, fast, and well managed. The pre-race atmosphere with fireworks, music, and 18,000 runners raring to go is unparalleled. The weather is typically good--low to mid forties and usually sunny. I was especially looking forward to this year's edition because I had placed in the top three in my age group for the last three years and wanted to keep the string going.

With about three weeks to go before the race, everyone around me caught bad colds--my grandsons, my wife, my daughter and her husband. My defenses went up: hugs only for my wife, no kissing grandpa, trying not to breath around anyone who sneezes or has the sniffles, constant hand washing, avoiding public fountains. I don't know about you, but I become a germaphobe when an important race is approaching.

Five days before the race I could tell a cold germ had entered my body. The nose felt odd. The sinuses began to drain and my throat felt tender. Immediately I rushed out to the Dollar Store to pick up a box of Zicam and begin zinc therapy--all to no avail. The day before the race I had trouble talking and a rumbling cough. Cursed cold germs!

On race morning I decided to go for broke, throw caution to the wind, and go out at a pace that would give me a chance of finishing in the top three of my age group--males 55-59. For six miles I hit 6:40s and went through the 10k in 41:35. Then it hit me like a sucker punch from a schoolyard bully. Mile seven was so punishing that I decided to drop back to a seven-minute-per-mile pace. The problem with going out fast and then backing off in a big race is that with every other step another person passes you. Being constantly passed just adds to the mental battle.

By mile ten I didn't care. Go ahead and pass me. I won't put up a fight. That's right. I'm a wimp. At mile eleven my hamstring began to cramp. Great. Now I'm going to have to limp in. At mile twelve I became enveloped by a swarm of runners. What in the world? It felt like I was on an episode of The Walking Dead. Then I looked up and noticed the leader carrying a sign with the numbers 1:30. Oh no! I have just been passed by the One hour and thirty minute pace group. This can't be happening.

At that point I quit feeling sorry for myself, picked up my pace, and passed the swarm. The last half mile felt agonizing, but I finally crossed the finish line in 1:29:24. Later I found out I placed fifth in my age group. Oh well. I came, I ran, I finished. For that I am thankful. Next year I plan on wearing a hazmat suit a month before the race.

Cheers to the finishers.

My son-in-law, Ryan Shirley, and me celebrating his first Half Marathon with a shot of raspberry iced tea.

 

By the way, the amount of give-a-ways after the race is amazing. My wife goes crazy when there are free goodies for the pickins. And my friends and family feasted on Jimmy-John's free sandwiches. All in all it was a great day ... despite the cursed cold germ!

 



Happy running,

Joe C. Ells

RECAP:BARNESVILLE PUMPKIN FESTIVAL 5K and a new running cartoon

Today's Barnesville's Pumpkin Festival was run under ideal conditions with a record 615 participants. A fifty-two degree race-start temperature greeted runners and walkers as they raced through the clear, low-humidity air of western Belmont County--perfect conditions for an old guy like me.

Although not totally flat, the course is reasonable with a 300-yard medium grade hill starting just before the one-mile mark. At the top racers enjoy more than a mile and a half downhill and slightly downhill running to the finish line. I love those kind of courses--stretch out the legs and let gravity take over!

As always, race director Carl Kondrach managed an A-Number-One race--great awards, great food, great weather (Carl must have some influence with theWeather Man in the Sky), and a great community that puts on a wonderful festival, perhaps one of the biggest pumpkin festivals in the country. Many runners stay after the race and enjoy the festivities.

The only mistake I encountered today was when I picked up my packet: the name clipped to the front said JOELLA ELLIS. I asked the lady at the registration table if I was entered in the women's  race but she said no. Aw shucks!. At first I thought Coach Chrissy Lewis was pranking me because she entered the Martins Ferry coaches and runners as a team to get a discount. She laughed the hardest when she saw the name but swore she didn't do it. Then Carl followed suit and denied the deed. Finally, Carl came up with the explanation--cheerleaders. They helped put together the packets. 'Nuff said.

All in all it was a fun race with great competition. The grandmasters division is getting especially tough. Of the top four runners over 40, three were grandmasters--Wayne McCracken, age 55--18:15, Me, age 58--19:23, and Joe Klempa, age 52--19:27. Another notable grandmaster time came from female overall winner, Sherry Martin--age 52. Sherry ran 18:57 which produced an age-graded score of 91.57 percent. That, my friends, is considered world class for a 52-year-old woman. Wayne's age-graded score was 84.2 percent which is considered national class and also very impressive. If you want to check your age-graded score, go to this Runner's World link.

All in all it was a fun race with over two hundred awards and good fellowship as the temperature warmed into the 70s for the awards ceremony. Age group winners received a real pumpkin and a medal, and overall winners received a pumpkin and a trophy with a pumpkin on top. There's nothing like the Barnesville Pumpkin Festival 5K to kick off the fall season of racing!

CELL PHONE CALL? YOU'RE KIDDING??--RUNNING CARTOON OF THE WEEK

Have you ever seen this happen during a race?

Maybe so, but did the person actually answer the phone while running? 

I have a friend who told me this happened during the Nashville Marathon. The phone of a runner a few yards ahead of him rang. The guy answered it while trying to keep pace. Apparently, his wife had called him. She didn't realize he was still out on the course struggling to finish the race. She wanted him to stop by the grocery store on the way home to pick up a few things.

Last December when I was in the middle of preaching a sermon my cell phone dinged. That was unusual. I stopped, pulled out the phone and noticed I had just received a text: YOUR DAUGHTER IS ABOUT TO GIVE BIRTH TO YOUR FOURTH GRANDSON. GET TO THE HOSPITAL! My congregation wanted to know what was going on. When I told them, they insisted I leave immediately for the hospital. I think they wanted me to be there when Charlie was born, but then again, maybe they didn't want to hear any more of that sermon.

Happy running,

Joe C. Ellis

RECAP -- THE GATORADE STEELER 5K

Wow. Talk about tough competition in the old-guy age groups. The Gatorade-Steelers 5k brought in the best of the best master and grand master runners in the tri-state region. Why? Steelers tickets. Age group winners were awarded a pair of tickets to a Steelers game along with a trophy and a Gatorade towel.No wonder almost 3000 runners toed the line for this past Monday's race (Labor Day). Steelers! Steelers! Steelers!

Old guys especially like the idea of winning Steeler tickets. We were around during the 70s when the Steelers rose to power and dominated the NFL by winning four Super Bowls during that decade. Names like Mean Joe Greene, Terry Bradshaw, Jack Lambert, Franco Harris, and Mike Webster reverberate in the tunnel of our memories and arenas of our minds.

Unfortunately, although I ran a good race (19:21), I didn't come close to winning the tickets. John Brockenbrough of Murraysville, PA took the prize in the 55 to 59 year old category by running an impressive 18:09, more than a minute ahead of me. Two Pittsburgh guys, Carl Hubel and Sherman Snyder, finished second and third, 18:31 and 18:55 respectively. I ended up fifth.

However, my team took second in the team competition, so I didn't go home empty handed. Chrissy Lewis (19:15), Ed Liberatore (19:41), two fellow teachers at Martins Ferry High School, and I represented the Purple Riders, and we each took home a Steeler football, a Gatorade towel, and a Steeler ball cap. Not a bad haul for three small-towners in a big-city race. Chrissy also ran her best race of the year, finishing second in her age division.

Other notable times: Men's winner--Jed Christiansen, 14:23. Women's winner--Carley Seymour, 16:24. Men's Master winner -- James Hommes, 16:25. Women's Master winner--Jo Rupp, 20:31, Men's Grandmaster winner--Paul Zimmeman, 16:28 (this guy is world class and a former top placer at Boston), and Women's Grandmaster winner--Roxanne Roma-Picard, 21:36. Did you notice there were no foreign names listed? Probably because there were no cash awards, and when you say "football" to international runners they envision World Cup Soccer. I'm not sure how many Kenyan Steeler fans are out there. Maybe a few.

All in all it was a great couple of days. My wife and I stayed at the Wyndham near the Point. We hung out with friends, enjoyed the "new" Pittsburgh, and soaked in the beauty of the three rivers (Allegheny, Monongahela, and Ohio) and Appalachian foothills. I was impressed with the new look of the downtown area, which has been turned from a grimy rust-belt city into a magnificent metropolis which respects its blue-collar roots but definitely embraces contemporary rebirth.

Will I return next year? I hope to, especially if they keep the race on Labor Day. As a lay pastor I only get a few Sundays off a year. Usually on those days I'm running half-marathons, marathons, or hanging out at the beach. Anyway, I definitely consider this one a 5-star race. Go Steelers!

2nd Place -- Team Competition

Martins Ferry Purple Rider Teachers

Joe Ellis, Chrissy Lewis, and Ed Liberatore



FUN SUMMER RACES

The start of the Chautauqua Days 5K

(unknown, Joe Ellis, Josh Taylor, Wayne McCracken, Jared Ullom, Ryan Lewton, Sherri Martin)

 

 

After training all spring and racing varying distances from 5K to the marathon, I find summer to be a challenging time to maintain a good level of fitness. Throw in the heat and humidity of the Ohio Valley and that difficulty escalates.

To escape the pressure to be on top of my game, I take a slightly different approach to my training and racing in the summer. I cut back my mileage, worry less about hitting good interval times, and participate in several fun local races.

On July 4th I ran Wheeling's Freedom 5 Miler. I've been competing in this race for many years and enjoy it immensely, perhaps because my birthday is on July 4th. It's become a tradition to start my birthday with this flat, fast 5-mile race. Usually this race is a scorcher weather wise, but this year we were blessed with temperatures in the 60s. Not bad at all. It's a laid-back event with usually about 200 or so participants. I get a little bit slower every year, but that's okay--being that my birthday is on race day, I'm reminded that age takes its toll--that's a fact that anyone over forty must confront.

This past Saturday I ran the Chautauqua Days 5K in Bethesda, Ohio. I've run this small-town event since its inception three years ago. Well directed by Rod Miller and Cindy Foose, the race starts and finishes at the Bethesda Park which has nice facilities and a picnic area. In fact the event seems like a big runner's picnic. We were serenaded by a super live band called Muddle and feasted on some great eats after the race provided by Rollin Smoke Foods. The awards were quickly presented after the last finisher crossed the line. Those who wanted to hang out at the Chautauqua Days Festival could stick around and visit all the booths, watch the parade, and participate in various competitions.

In the next few weeks I plan on running the Run Walk Roll 5K (Saturday, July 19) which starts and finishes at Generations Restaurant in Wheeling and the Debbie Green 5K (Saturday, August 2) which starts and finishes near the Civic Center in downtown Wheeling. Both races are a lot of fun and a good way to finish off my summer racing schedule. Come and join us, if you're not too far away!

Once September gets here, I need to get serious again. The Columbus Half will be coming up in mid October. Then in December the big challenge starts--TRAINING FOR THE BOSTON MARATHON!

Have a fun summer of running,

Joe C. Ellis

MY KAYAK CROSS TRAINING EXPERIENCE or my preferred title: SHARK ENCOUNTER!

If you have ever vacationed on the Outer Banks, the barrier islands off the coast of North Carolina, you may have heard of Monkey Island. No, it is not an island full of monkeys as the name suggests. It was so designated because the Pamunkey Indians once inhabited the area. It is located a couple of miles west of Corolla, NC in the middle of the Currituck Sound. Here's a map.

We vacation in Corolla often, and three of my mystery novels are set on the Outer Banks (Murder at Whalehead, Murder at Hatteras, and Murder on the Outer Banks).

 



In the late 1800s a large lodge was erected on the island and became the base for the Monkey Island Hunting Club in the 1920s. The club's membership, mostly the rich and powerful, included Charles A. Penn, an American Tobacco Company magnate.  The building has long since been abandoned and is now enshrouded with Sabal Minor palms, live oak trees, and thick shrubbery. The island is currently a part of the Currituck National Wildlife Refuge and is inhabited by hundreds of wading birds, osprey, and water moccasins.

 

 Last week while on vacation in Corolla, my son, Joseph, convinced me to rent kayaks and paddle out to Monkey Island. Although I read several online posts warning readers that kayaking to Monkey Island is a bad idea, I figured what the heck--it could be a good cross training day.

 

We began our journey at the public boat launch ramp located on the Whalehead Club grounds in Corolla. Joseph and his buddy, John, paddled a two-man kayak, and I managed a bright red single. I discovered quickly why online posters warned against this excursion.

 

About a quarter mile out into the Currituck Sound, I noticed the waves tossed my little kayak around like a toy boat. Several times when they slapped the side of the kayak, I almost tipped over. After about ten minutes I learned to angle into the waves, roll with them, and still manage to paddle at the same time. With two people on the oars, Joseph and John quickly pulled away from me.

 

When we cut between the shore and a small marshy island, the waves eased up, but then I saw it. A large dark gray dorsal fin rose up out of the water about 20 yards ahead of me. I immediately stopped paddling. My heart thumped into my throat. I wanted to shout out to Joseph and John, but they were fifty yards ahead of me. Besides that, I didn't want the creature to know I was there.  Surely that can't be a shark, I thought. Not on the sound side. But then I remembered hearing stories about bull sharks, one of the most dangerous species of shark. They have no problem surviving in brackish sound waters or even swimming upstream into fresh water rivers. Slowly the huge triangular fin sliced through the water directly in front of me and then disappeared below the surface.

 

In the next few minutes I discovered how fast and hard I could paddle. I actually caught the other kayak and passed them on the way to Monkey Island, about a two and a half-mile journey. Joseph and John told me the waves were so bad their kayak had begun to fill up with water, and they had difficulty steering. I'm sure this was true, but adrenalin from my shark encounter must have boosted my speed.





 

When we arrived at the island, we had to go ashore to empty the water out of our kayaks. If not, we would have risked sinking on the way back. Although the hundreds of squawking birds didn't appreciate our presence on the small beach, I took my time and emptied the kayak anyway. I didn't want to become shark bait. My arms were exhausted and my wrists hurt.

 

We set off again and made a lap around the island, weaving in and out of posts that encircled the perimeter and were intended to protect it from erosion. Time and the elements were winning that battle. On the other side I took a picture of a huge osprey's nest. Lucky for me the bird was out fishing. I'm sure she would not have appreciated my intrusion. Peering through the brush, we could barely see the remains of the old hunting lodge.

 

 

Next we decided to paddle to Mary Island about a mile to the south. Going in that direction, we headed directly into the waves. Joseph and John pulled way ahead of me. I kept telling myself: I'm an endurance athlete. I can do this. Slowly but surely I caught up. Mary Island was not nearly as interesting--just a huge, marshy clump of land out in the middle of the Currituck Sound.

 

We decided to paddle all the back to our beach house, an extra three-quarters of a mile. With a mile to go Joseph and John had to head in to shore. Their kayak had filled up again with water. Could I win the race back to the beach house? At this point I had to stop every few hundred yards, rest my arms, and lean on my elbows to relieve my aching butt. John and Joseph caught and passed me with a few hundred yards to go. By the time I pulled up to the dock I was exhausted--three and one half hours of paddling a kayak for about seven miles through wind and waves.

 

Kayaking to Monkey Island--I can check that one off my bucket list. I don't plan on doing it again and don't recommend the journey to a novice kayaker. However, if you are a risk taker and don't mind running into a bull shark, go ahead and try it. Or as the shark would say, "Go ahead. Make my day."

 

Next post -- Wheeling's Fourth of July Five Miler

 

Happy running,

 

Joe C. Ellis





THE BARTON VFD 5K AND WHY SMALL-COMMUNITY RACES ARE SO GOOD

This morning I participated in the Barton VFD 5K in Barton, Ohio. Where is Barton? Out in the country somewhere between Martins Ferry and St. Clairsville. Like most small communities, if you blink twice while you're driving through it, you may miss it. However, you will not find a place in the state with a bigger heart. In these little communities people still know and care about each other. They have roots that go back for generations, and they don't forget where they came from. They possess a great community spirit and actually like each other . . . a lot. Throughout the year they organize festivals and fund raisers to raise money for good causes, to remember and honor the traditions of the past, and to just gather together and experience old-fashioned fellowship.

Many of you have been to these kinds of races. You know what I'm talking about. When you get there, you feel like you know everybody. There are a lot of hugs and hand shaking. Some of these events have been faithfully organized and orchestrated for years and years. The Barton 5K has been raising money for the Barton Volunteer Fire Department for the last 21 years. As you hang out with these people you get a great sense of their community pride.

Big city races may be exciting, bustling, sensational, and even over-the-top, but they can't offer what these small-town races do: that personal touch, that familiar feeling, that assurance that there are still places in the world, albeit small places, where people count on each other, support each other, and care about what happens in their community--places where people still welcome you, cheer you on, and call you by your first name.

Today's race offered the contestants perfect weather--high 50s and fresh air. Summer racing can be tough when the heat and humidity roll in, but today we raced under ideal conditions. Top 3 Overall Female Runners: 3rd Place, Kristina Tomlan 21:06. 2nd Place, Chrissy Lewis 19:55. 1st Place Sherri Martin 19:45. Top 3 Overall Male Runners: 3rd Place, Alex Timko 18:13. 2nd Place Kyle Timko 17:28. 1st Place, Cedric Robinson 16:30. Top 3 Female Walkers: 3rd Place, Jenna Cook 34:45. 2nd Place, Mickey Speaker 33:10. 1st Place Sherri Alig 32:49. Top 3 Overall Male Walkers: 3rd Place, David Workman 33:34. 2nd Place, Mike Carpenter 31:57. 1st Place John Fitzgerald 28:41.

Last year in the high humidity I ran 19:50. Today I felt much better and ran 19:36. I don't hold out much hope of breaking 19 minutes again in my life for a 5K. I think I broke it once last year on a short course. I can feel the speed leaving me with the passing years. My son-in-law tells me I need to throw in some fast striders on my easy distance days. Maybe I'll try that.

Boston Update: I've reserved our hotel room. I'll be staying about a mile from the finish line at Omni Parker House, one of the oldest hotels in Boston. I'm getting excited already!

Have a great running week,

Joe C. Ellis

THE OGDEN NEWSPAPERS HALF MARATHON RECAP and a picture of my toes.

You couldn't ask for a more beautiful morning for the Ogden Newspapers Half Marathon in Wheeling, West Virginia. Driving over from the Ohio side of the river, I noticed the outside temperature indicator on my car flashed a cool 50 degrees--perfect for an old man who can no longer take the heat. I hoped the rising sun wouldn't raise the temps into the  60s. By the end of the race, it had definitely become warmer, but really not bad at all.

Years ago when the Ogden was known as the Elby's 20 K, it would attract more than a thousand participants. You would think with the surge in popularity of distance running/walking over the last few years the numbers would grow, but they seem to have leveled off around five to six hundred. This year there were 441 runners and 118 walkers for a total of 559. When you toss in the accompanying 5K and Ogden Mile numbers you raise the total to 893. Not bad at all, really, but definitely not what it used to be.

I believe one reason the half marathon numbers haven't increased much is because the course is so tough. It starts out reasonably with three miles of relatively flat running, but then everyone must challenge a monster hill--29th Street--more than two miles long. Running down the other side can be just as punishing on knees and hip joints. After a half-mile break along National Road in Elm Grove, the hills start again with the killer coming at mile 11--Wheeling Hill--about a 3/4 mile ordeal. It waits for you like an ogre to beat you up and spit you out the other side, a delirious downhill mile to the finish. This year I trudged so slowly up that hill a herd of turtles passed me.

But that is why the Ogden is the Ogden. If you would change the course to make it less injurious, if you would make it a flat half on which to set personal records, it would no longer be the Ogden. So it is what it is. Those who enter must suck it up and take the pain. My feet suffered the most. Take a look at the photo below of my toes (I apologize to anyone who becomes nauseated. I do not have pretty feet).

The men's race was won by Philip Lagat, who I believe is a transplanted Kenyan from Hebron, Kentucky. His time was 1:08:57. The first local male finisher was Cedric Robinson of Martins Ferry who finished 5th overall and ran a good time of 1:21:52. Tammy Slusser, a forty-nine year old and talented PA gal took the women's championship in 1:32:26. A local youngin', Kelly Mortakis took second, and fifty-two year old phenom, Sherri Martin from West Alexander, PA took third. Tammy and Sherri are two master runners who refuse to get slower!

I finished 27th in 1:34:28, the fourth grandmaster and third in my age group (55-59) in a tough field of old geezers. Dave Chinchilla (54 years old) of Ambridge, PA -- 1:28:41, Ron Hamric (57 years old) of Bruceton Mills, WV--1:30:04, and Carl Hubel (57 years old) of Pittsburgh, PA--1:31:08. The Ogden is one of the few races with nice cash awards for the top three grandmasters. Put money down, and the fast guys show up.

All in all it was a good day. My son-in-law, Josh Taylor, beat me by almost two minutes, but I can overlook that because he and my daughter Sarah hosted the after-race lunch. My other daughter, Rebekah, walked the 5K with her mother-in-law, Karen Shirley. And my other son-in-law, Ryan Shirley, set a PR in the 5K. I think the old man is rubbing off on everyone.

Next race report: The Barton Volunteer Fire Department 5K in Barton, Ohio on June 14. Again, I hope the picture of my toes don't make you sick.

Happy running,

Joe C. Ellis



POST MARATHON EUPHORIA AND RAILS TO TRAILS 5k RECAP

Has this ever happened to you in a race? He almost got

me at Toledo, but somehow I kept one step ahead of him.



It's been three weeks since I ran the Toledo Glass City Marathon, and the post-marathon euphoria has faded. Most people experience a wonderful high after completing a marathon successfully. Because it is an extreme event that takes months of preparation, commitment, and hard work and because so many things can go wrong during the race, the successful finisher knows he or she is fortunate to make it through unscathed. The inner glow of self satisfaction for accomplishing a challenging goal keeps a person on the upbeat at least for a week or so. When fellow runners, friends, and relatives recognize their effort, the glow raises a few degrees.

Eventually, though, reality hits, life gets back into its routine, and the lingering fatigue from the race dulls the edge of everyday training. Then you begin thinking about upcoming races. Today I ran a great small-town race, the Rails to Trails 5K in Barnesville, Ohio. Next week I hope to run Wheeling, West Virginia's Ogden Half Marathon, and I've already signed up for the Columbus Nationwide Children's Hospital Half Marathon in October.

The Rails to Trails 5K was excellent as usual. I've run this race for many years. In my earlier 50s I could break 19 minutes on the course but I'm finding it more and more difficult to do that as I age. Today I ran 19:29, a few seconds faster than last year, but still I'm definitely slowing down. I'm not sure how much running the marathon is still affecting me--probably to some degree.

In my book Race Director Carl Kondrach is tops. I know no other director who puts more energy, enthusiasm, and effort into the races he directs. Rails to Trails sets the standard in number of awards, prizes, and good food. There are even awards for dog walkers. Today's chilly temps made the award presentation a little challenging to endure, but it's good to see so many people awarded for something that improves their lives, connects them socially, and empowers them to go for even greater goals. My hat is off to Carl and his crew for such a great job year after year.

Check back next week for a report on Wheeling's Ogden Half Marathon.

Happy running,

Joe C. Ellis

RECAP---THE TOLEDO GLASS CITY MARATHON

Mile 22

That pained expression was frozen on my face for the last 4 miles!

 

 



I had a great day on Sunday at the Toledo Marathon with family and friends. The race was enjoyable but unexpectedly challenging. The support from family and friends was amazing. I am now recovering at home. I felt terrible for about an hour after the race-extremely sick to my stomach and fatigued. I had to sit down and slowly rehydrate. After a long soaking in the bathtub, I started feeling better. Man, does the marathon beat up an old body!

The course had a lot of turns in the first half. We hung out with the 3:15 pace group for the first six miles. Unfortunately, we kept getting stuck on the outside of the turns. This forced us to run extra distance as indicated by my running partner's gps watch. We moved ahead of the group to get a better angle on the turns and ran 7:20s until we turned back into the wind at the halfway point. The last 12 miles were brutal against the wind.

The last six miles of a marathon are the ultimate test of mind and body. Yesterday was no exception. There were times when I thought I was in trouble, times when I thought the mind or body would fail me. Fortunately, I was able to keep putting one foot in front of the other to the finish line.

Good news! I was able to set a personal record of 3:14:08 (old record--3:16:31 at Pittsburgh) which should qualify me for the Boston Marathon. I was also fortunate to win my age group.

I had several friends and relatives do well today. Chrissy Lewis, my training buddy, also qualified for Boston with a 3:18:05, finishing second in her age group, and also establishing a new pr . Melanie Schulte ran a 3:14:39 and qualified for Boston and finished second in her age group. Josh Marshall, my daughter-in-law's brother, ran his first marathon in a good time of 3:25:47. My son-in-law, Josh Taylor, ran the half in 1:35:32 as a training run , and my other son-in-law, Ryan Shirley, ran the 5K in 27:21.

So many things can go wrong running a marathon. I am thankful and humbled I made it through today. I look forward to the possibility of running Boston in 2015  and continuing to post my progress and cartoons on this blog.

Happy Running!

Joe C. Ellis

THE DAY BEFORE THE MARATHON

Here we are, the day before the Toledo Marathon. The Moment of Truth is one day away. Will our difficult winter training pay off?--those days of running ten to fourteen miles into winds that took the temperature below zero. Will those exhausting long runs, those eighteen and twenty milers make a difference? Can I accomplish my mid-range goal of breaking 3:30 in order to confidently qualify for Boston? Will I be able to eclipse the more challenging goal of running under 3:20 and possibly place in my 55 to 59 age group?

Today these questions are running through my mind. The answers will definitely be influenced by decisions I make today and early tomorrow morning. Decisions, decisions, decisions--simple decisions like what will I wear? What will I eat? What pace should I go out at?

I took a look at the weather for tomorrow morning in Toledo on weather.com. Race time: 7:00 a.m.-- 40 degrees and 8 mph winds. Finishing time: approximately 10:30 a.m--44 degrees and 10 mph winds. For me, the conditions are almost perfect except for the wind, which isn't that bad. Right now my decision is to wear a mirco-mesh short-sleeve shirt. It will be cold, especially if the wind kicks up, but I'm worried that a long-sleeve shirt would contribute to more dehydration.

Right now my most difficult decision is what shoes to wear. My racing flats are like feathers but don't provide much support. My training shoes are at least twice as heavy as my racing flats but have plenty of cushion and support. Right now I am leaning toward my light racing flats, knowing how heavy my legs got on the long training runs.

What to eat? I definitely don't want to overeat today. I had a light breakfast of waffles and coffee. We will eat at a restaurant, probably in Dover, Ohio at lunchtime. I think I'll get some kind of pasta dish. This evening a big family dinner is planned at my daughter-in-law's brother's house in Toledo. I'm sure there will be plenty of great runner food there because six of us are running the next day. However, I need to be careful not to overload, leaving too much undigested food in my system. I'll try to dish out medium portions. For breakfast tomorrow morning I plan on bagels with peanut butter and jelly two hours before the race.

Pacing? To break 3:20 I need to average 7:37. I may go out slower than that the first couple of miles and then slowly catch up to that pace halfway through. I'm sure the crowd will help to keep me from allowing the adrenalin rush to take over. Running too fast in the early miles would definitely be a tactical error I would pay dearly for later in the race.

I hope to post my results sometime tomorrow afternoon on this blog and on Facebook. Thanks to all of you who took this journey with me. If I don't qualify for Boston, this will be my next to last post. If I do qualify, I'll keep posting until I make it to the Big Show. Thanks for all your prayers and support.

Happy running,

Joe C. Ellis

ONE WEEK UNTIL THE MARATHON and a new Running Cartoon.

First of all, I want to wish all those who are running the Boston Marathon the very best! Keep safe. Run hard. Be Boston strong. My prayers are with you.

One week and one day until the Toledo Glass City Marathon. I'm excited, definitely, but also a little fretful. I've only run one marathon before--the Pittsburgh Dick's Sporting Goods Marathon back in 2009. Back then I had a good day, running 3:16:31 and finishing 6th in my age division. That was five years ago. I feel like I'm in fairly good shape, but I'm five years older. The good news--I get to move into the 55-59 age group.

To qualify for Boston provisionally, I need to run a 3 hours and 40 minutes. However, that time is not guaranteed to garner a Boston entry. To do that I need to run 3:30 or better. I'm aiming for 3:20. I've read that for every year you age over 40, you lose at least a minute on your marathon time. That makes 3:20 a fairly challenging goal. Hopefully, the ten-minute cushion will be enough if things go south.

I've looked over the entries in my age group. Several men 50 to 59 have entered predicted times faster than 3:15. I entered 3:25 which ranks me about 7th or 8th. I hope to go out under 7:35 per mile and hold it as long as I can.  I ran a 13-miler today at about 7:20 pace. Right now I don't feel any pulls or strains, but tomorrow morning will be the real test. Next week I'll run easy five and six milers in order to fully recover.

My biggest worry--sciatica. I haven't had sciatica pains in the last 8 years but earlier in my running career sciatica took me out of competition for about ten years. Excuse me. I need to go knock on wood. Sciatica pain would be torture during the marathon.

Running the marathon is one of the most difficult physical and mental challenges a person can take on in life. However, I know many people who are facing much more difficult challenges than running a marathon. I have friends who are battling cancer. I know others who are working difficult jobs and then rush home to take care of elderly family members and grand children. Others have lost several loved one in the last few months. These kinds of valleys are much more exacting than running 26 miles.

Yes, I'm looking forward to running the marathon. It will be challenging. But my prayers are with those who are facing much greater challenges. May God give strength.

Happy Easter!

Joe C. Ellis

WEBARK 5k RECAP and a new Running Cartoon of the Week

What a beautiful day for a race--the Webark 5K in Glendale, West Virginia. This is one of my favorite Ohio Valley races. The race director, Tom Rownd, is a veteran director and veteran Boston Marathoner. He and his crew put on a first-class event with plenty of awards for both walkers and runners, door prizes, food, and drink. This is one of the most popular races in the Ohio Valley with over six hundred participants. The money raised from the race goes to the Webark "no-kill" animal shelter, an organization dedicated to providing homes for abandoned and mistreated animals.

Although the drive over to Glendale was foggy and the air a brisk 45 degrees, by 9:00 a.m. when the race started the fog was burning off and the temperature climbed into the 50s. I actually prefer the 40's, but I'll take the 50's any day. The race has become so popular that it can be crowded at the start. Old guys like me have to be careful not to get trampled by young studs and kids full of adrenalin. By the mile, the crowd had thinned out a little. I went through in 6:04, maybe a little fast for me.

I went through two miles in 12:15 and finished the race in 19:03. At 57 years old, I am having a more and more difficult time breaking 19 minutes. Hopefully, at some 5K this season, I'll break it. One of my former cross country runners, Cedric Robinson, won the race in around 16:30. My training buddy, Chrissy Lewis, took the women's race in 19:55. My son-in-law, Josh Taylor, surprised me by finishing fourth overall and running 18:29. I thought for sure I'd beat him today because of injuries he had been nursing most of the winter. No way did that happen. He was over 30 seconds ahead of me.  He hopes to qualify for Boston in early September. Another notable time was posted by my friend Wayne McCracken--18:34--that is fast for a 54 year old! All in all it was a great time, great weather, and a great race.

The last two weeks before the marathon has arrived. We will basically be doing easy distance and cross training every other day. Nest Saturday I hope to run an easy 13 miler, the last long run before race day. Time to cut back and rest up. Have a great week of running!

Webark 5K finishers: Ryan Shirley (son-in-law), Josh Taylor (son-in-law), me, Chrissy Lewis (training and coaching buddy), Ed Liberatore (fellow teacher)