XC 5K

The day after Thanksgiving, my son and I, along with several of his XC teammates, traveled to the Nike Cross Regionals SouthEast  (http://nxrse.runnerspace.com/) in Cary North Carolina.  I had planned to relax and have fun watching some of the top high school cross country runners in the mid Atlantic.   That changed when I discovered the event also had an open race for parents, siblings and coaches, I couldn’t resist signing up.  Only one problem - I had not packed my running shoes or gear.  In the name of fitness, I braved Black Friday crowds at the local Dick’s Sporting Goods store and emerge with a pair of shorts and a running for a whopping $20.  As for shoes, my son let me borrow his racing spikes.  Yes, my 16 year old son wears the same size shoe as me. 

If you ever have the chance to run a cross country race, I highly recommend it.  I have run numerous trail races from 5 to 50K, but cross country races are different.  First, there is the start.   Instead of corals 5 or 6 across and 50 deep sorted by pace, the starting line at a cross country races is 50 – 60 across and only 2 to 3 people deep.  And there is no concern for pace.  The trick is to find the sweet spot between not getting run over and not getting stuck behind slower runners when the trail narrows.    

Another difference between XC and trail races is the course – high school races are no longer than 5k, and often loop one or more times over the same terrain.  Knowing the race course is critical to doing well.   Since my son’s race was before mine, he gave me the inside scoop.   I was careful to not start to fast and build up to much downhill momentum that might cause me to wipeout on the gravel.   Thanks to my son’s advice, I paced myself up the hill, saving enough for the second half of the race.  

I maintained a pretty even pace of 7 minute 10 seconds to finish at 21:37.  For comparison sake, my son ran a 17:21, and his team took 4^th overall.

Overall, it was great experience, especially watching the various high schoolers.  Nike definitely knows how to put on a race.

Fall 5Ks

Following my annual fall marathon, I usually look to run a few shorter races as a change of pace and to maintain my running base.  This year that included two 5Ks over the Thanksgiving weekend.

Turkey Trot

First up was a local Turkey Trot that I have run for several years with my older son, who is now 16. It was 3 years ago in this very event that he first started running faster than me.   Three years later with him running Cross Country in high school, my goal has changed from beating him to finishing 'only' 3 to 4 minutes behind him.   In 2014, I was only 18 seconds slower.  This year, it had grown to 3 minutes , 12 seconds.  To add insult to injury, he ‘took it easy’ because we has running in Nike Invitational two days later

Don’t get me wrong, I am very proud of my son.  It gives me great pleasure that he is a gifted runner and more importantly, he enjoys it.  He works hard and has earned his time.  However it does hurt my pride a bit when I view finishing only 3 minutes behind him is a ‘victory’.   I guess a 21:24 is still good enough for a second helping of pie that night.

This is fun course to run, starting/finishing  in downtown Fairfax.  The majority of the course is a loop around George Mason University.  The first half is mostly gradual downhill with a similar gradual uphill on the return.  In years past, I try to start fast and hang on.  This year I held back a little, and ended up leaving too much in the tank as I crossed the line.  As a result, I finished about 20 second slower last year.  

I did meet my other goal, of not getting beat by a younger lady pushing her 2 year old in a jogging stroller.  In my defense, she is the wife of my son's cross country coach, ran in college and is still in great shape.  I can't image I would, even in my prime, be able to complete a 5k in under 22 minutes pushing a jogging stroller with a todler in it.  

Regardless of my time (21:24), I know I earned that extra slice of apple pie after Thanksgiving diner. 

The People's Marathon - Running 41st Marine Corp Marathon

So me and 35,000 of my closest friends will be running the 41st Marine Corp Marathon next weekend, Oct 30th.  This will be my 5th time running the MCM.  Why do I come back year after year?

1. It is flat. Well if you ignore the last 0.2 miles climbing up to the Iwo Jima War Memorial.  And believe me, that last bit can seem like climbing to the top of the Washington Monument.
2. Speaking of monuments, in addition to the two mention above, there is plenty to distract you on this course: the Smithsonian museums; and the Lincoln, Jefferson, MLK Jr., FDR, Korean, Vietnam, and WWII Memorials; and the Capital 
3. It's practically in my backyard.  Nothing like sleeping in your own bed the night before a big race.
4. It's called the people's marathon for a reason.  There is no prize money, it attracts runners from all over, and is only behind New York and Chicago in terms of size.
5. Logistics and Volunteers:  The marines know a thing or two about logistics, planning, and staffing an event.  They always do a great job.
6. Runners Club - If you complete 5 marathons, you can avoid the lottery in future races.
7. The start - Standing in Robert E Lee's backyard, with the flyovers, the sun coming up over the Capital, and then the Howitzer going off - if that doesn't make you yell 'OooRah', nothing will.
8. The middle - there are tons of spectators all along the course.  Many spots the crowds are 3 - 4 people deep.
9. The halfway point - Haynes Point is one spot where crowds thin out, the wind picks up, and you start to wonder why you are doing this. Need some motivation?  Look for the blue mile that honors fallen service men and women.  
10. The end - You are tired and emotionally raw as you cross the finish and head to the exit shoot. Wait for it - an Marine Officer will stop you, put a medal around your neck, shake your hand, tell you job well done, and thank you.  Be sure to return the thanks.

Trust me, if you are a seasoned runner, this belongs on your bucket list with the other biggies.  If you are considering running your 1st, it is hard to find a better one to run then Marine Corp Marathon.

Trail Running - aka trying to avoid eating dirt

Two weeks before the Marine Corp Marathon, I decided it would be good idea to run in a 10 mile trail race as a warm up.  Luckily from me, the Fall Back Yard Burn series was in just starting up (

This particular race has a 5-mile (1 loop) and 10-mile (2 loops) option.  I really like the idea of running the course twice, as there are no surprises the second time around.  Here is map for those cartofiles among us.

At the start of the race, I got as close to the front as I dared, even though I was targeting a 9 minute per mile pace.  Trail running is a little like cross country racing, in which the start is critical to ensure you don't get stuck behind slower runners once the trail narrows.  This race started with quick lap around the parking lot to thin the herd before hitting the trial.  The trail section starts with 1/4 mile up a fireroad.

I was mostly successful in my pacing, settling in on picking off people in front of me.  Trail running requires you to constantly change your stride to miss roots, rocks, washouts, etc.   There is no zoning out or rythym of steady pace.  In case of trails, it is diffent type of zone, one in which there is no other focus than where you next step will land.

After the first loop, the crowd really thinned out as many racers opted for the 5 mile version.  I as hit the 1/4 hile again, I was able to pick off  a few more people.  Trail runners are very social - I passed a mile or so chatting with someone who had completed 2 ironman races.  After maintain my target heart rate for the first 8 miles, I was able to slowly step it up for the final 2, as planned. I finished in 1 hour 28 minutes, good for 6th in my age group and 30th overall.

After that, there was nothing else left to do other than grab some breakfast buritos and pizza!  By sure to check out Swim Bike Run Photo - they do amazing job with race photos.  If they can make me look good, they must have talent!

Lies, damn lies, and statistics

It's election season and that means the topic of lies – who is lying, what they are lying about, why they lie – is in the news every day.  To be fair, politicians are the only ones who exaggerate the truth. Runners are notorious fibbers.   Today’s post I give you the top 10 running related lies.

1. “I am never doing that again.”  We have all had that moment, maybe during the race or maybe the next day as you try to get out of bed, when you think “never again”.   Most runners perform a complete 180 within 24 hours as when they sign up for their next race.

2. “I will only be gone for 30 minutes.”   Runners low-ball their run times for many reasons:  

Over confidence - the eternal optimist, I believe I will somehow hit that 7 minute/mile pace on my 10 mile run, even though I can barely run one mile that fast;

Justification - I have been guilty of trying to shoehorn a 60 minute workout into a 30 minute opeing in my schedule

Guilt:  If I admit my long run might take 3 hours, my family might not let me go.

3. “I really need those new (clothes, shoes, watch, etc.)”   Runners will try almost anything to justify buying a new toy.  Will that new GPS watch really make me faster? Will shaving 1 oz. off my shoe weight make any difference in my 5K time? No, but at least I will look good.

4. “It is okay, I am carbo loading.” – That fifth piece of pizza?  That second dessert?  That next beer or glass of wine?  All can be justified by thinking “I ran 4 miles today, I earned those calories.” 

5. “It doesn’t hurt that bad.”  Perhaps following the advice of my 5th grade gym teacher isn't the best idea and I can't just run it off.  I think runners are scared the doctor will prescribe the dreaded “r” word – rest.  Few things are more ornery than a runner who can’t exercise. 

To be fair, runners aren’t the only ones who lie.  It might be karma, or just plain cruelty, but I have heard well meaning spectacor utter many a lie.

6. “You are almost there.”   There is no such thing as “almost there” when running a marathon.  There is only ‘there’ and ‘not there’.   This is closely related to the next one..

7. “Only X more miles.”  Usually said by non-runners trying to be helpful.  While it might not be a lie, you don’t really understand how hard it can be to hear that despite how hard you have worked, you still have X more miles to go.     

8. “It is all downhill from here.” Really? Did laws of physics suddenly get repealed?  I am not sure which is worse, someone saying this, or me actually beleiving it.  

9. “Looking good.”  Umm, no.  I have seen the pictures.  No matter how hard I try to look relaxed and fit, ever race picture ends up making me look like a zombie trying to pass a kidney stone.  

 Did I say I would list 10 fibs?  Oops, guess I must have lied.

racing thoughts - or what I think about during long runs

Two questions I get a lot - "What the heck do you think about on your long runs?" and "Doesn't it get boring?"

The truth is, yes, sometimes it does get a little boring.  I have been known to listen to books or podcasts to help pass the time.  NPR Ted Radio Hour and Pace the Nation are two of my favorites.  I don't usually listen to music since my tastes tend towards hardcode groups such as Rage Against the Machine, 1000 foot Krutch, and Avenge Sevenfold. That type of music is great for short work outs, the gym, or the last 1/2 mile of a marathon, but not so much for a 3 hour run.

More often than not, I run without my ipod (yes, I still use an ipod vs. phone).  So what do I think about?  Honestly, I have absolutely no idea.  I would love to say that my running it is a type of a meditation.  I picture thoughts flowing freely into and out of my head like a palm tree bending before the wind.  However, in reality, I am more like that dog in the movie Up,<squirrel!>  then a mediating monk.

I usually run on trails versus pavement for many reasons, but one in particular is the scenery. Instead of gazing with envy at perfect yards, I enjoy seeing the mist rising off a pond, or dew dripping off a tree backlit by the sun.  There is a downside to all that nature.  Last week a bee mistook my bald spot for a flower and stung me.  Insulted and injured - a double whammy.


Aside from bee stings, there is one thing that is sure to pull my head out of the clouds - the smell of food.  More than once, the smell of bacon or a grill has tempted me to stop mid run and knock on a stranger's door.

So what do I think about during runs? I will leave you with a motivational poster" from Mark Remy that describes it pretty well.

Feel free add what your think about while running in the comments below.

About me ('cause at the end of the day, it is all about me, right =)

A little background to help you decide if this blog will be worth reading or not.  

First, I enjoy running, but that that wasn't always the case.  In fact, in high school, I had no interest in track. Instead I played football and lacrosse.  And the part of practices I hated more than anything else? Running. There was no chance I would sign up for a sport where running was the practice.  

However, as I got older, less graceful, and slower, running became the easiest, and probably safest, sport for me. So I started running.  More than a half dozen marathons, a couple of ultras, several half marathons and too many 5 and 10K to count I have found I actually enjoy it. 

Running can be a social sport, but not for me.  I get really nervous when someone asks me to join them on a run.  Runners seem to fall into two camps - those who run in a group and those that don't.  I most definately represent the latter.  Hence the title of my blog - Running to Escape.   Running is 'ME' time.  No wories about being slower or faster (okay, maybe just slower) than the rest of the group, or how far they are going, or worse, what to talk about. I view my run time as a cheaper and healthier version of therapy.  
  
While I do usually run alone, I do enjoy sharing stories, tips, and my passion with others.  I hope to fill this space with stories about the people I have met, places I have been, and things I have seen and learned.  I may also discuss topics such as: 
- The mix of pride / horror I felt the first time my son beat me in race; 
- What is the proper sock length? How about proper short length?
- Is Road or Trail running better?

FYI – for a sample of my writing, see the following race report 
http://french-family.blogspot.com/2009/02/going-30-for-turning-40.html