OLP as Normal

As most of you saw, Onondaga Lake Park will have construction for a while (see link).  We will still meet at the park at the usual spot this week.  We will do a test run with the construction and see how it goes.  Make sure to check here next week in case we need to change locations.  It sounds like we can make it work, but we may opt for a field trip!

http://www.syracuse.com/news/index.ssf/2013/07/onondaga_lake_park_recreation_trail_construction_work_begins.html#incart_river_default

This week will be quarter miles for anyone doing speedwork.  I don't have anything else on the schedule, so let me know if anyone has any training needs.  We can support anyone who would like help!

I hope everyone enjoyed a less intense week after the Boilermaker.  Since we had a 90 minute and 6 hour race, Aaron and I decided to give ourselves a nice, easy week.  It was good to let our bodies recover, but it was also a great chance to mentally recover from the stress of that kind of race.  We did lots of walking, a couple of easy runs, an easy swim, and a bike ride.  It was a great recovery week, but now I'm back out there and increasing the intensity again.  How long does everyone else give themselves after a big race?  Week?  Two?  1 day?

--Kelly :)

Terry's addition:
For anyone that did not read Kelly's excellent 12 points of what she learned last week, please go read that. Escalade and I used at least a few of the points at the Boilermaker.  We were not fully prepared this year, we were slower this year, and we walked several times this year, but at the end of the race, I asked which version she enjoyed more...and Escalade said that she enjoyed the slower race, where she was able to enjoy the entire 9.3 miles, over the traditionally more ideal race from last year, where she maxed out her performance time-wise but was red-lining for the last 5k and not able to enjoy anything in that stretch.

From my perspective, the Boilermaker delivered once again.  It's crowded at the start, it's crowded at the post race party, and it's almost always a very hot day, but it remains the areas greatest race.  For the second straight year, Escalade and my outfits were a plea for the runners and the crowd to spur us on, and they did not disappoint.  To say we heard "dozens" of cheers would be way too low, so I'll go with "hundreds" of times a fellow runner or the crowd along the streets 'cheered for Erin'.  It was, once again, an amazing experience that I hope Erin will always remember.  For those of you who wear headphones or blend in, I encourage you to play to the Boilermaker crowd one of these years - it can be as simple as being on Team Beef - but wear something that the crowd can respond to, leave the headphones at home, and see how different of a race experience you can have.

Now, for the colorful part.  The following "photos" are all screen captures from marathonfoto.com who seems to be doing a great job as they got all of us TRYers more than once.

Malinda (what IS she doing in that first shot?):

Meatloaf/Beefeater/SchmooopilyInLoveFacebookPoster:


Duerr (he needs more shirts with zippers):


Jake (from State Farm):


Janna (Utica's own!):


Berman and Berman (Father and daughter?  Roommate and roommate? Who cares, as they are so cute together.):


Valentin (alternative Superman):


Salazar (I think he outdid the 'Gerega Wave' with his peace signs and fist shots):


Escalade (and her guide):


Sue (the leaver):


And with that, another great Boilermaker is in the books.

TRY Outing #2

Reminder - Tomorrow we will not be meeting at the park, but instead will be having an outing at our house.  If you want to run, the gang will be leaving at 5:30ish.  If you don't have the information, please contact Terry, Aaron or I for the details.

This past weekend a bunch of people participated in the Boilermaker.  I wasn't there, so I'll let Terry give a recap next week.  It looks like everyone had a great day on a brutal day.  Congratulations to Malinda, Erin T., Duerr, Bermans, Sue, Erin S., and Terry!  Looks like Brob and Ron also had a fun time celebrating :)  Did I miss anyone? [Terry: Jake overlapped with several of us throughout the day.  I did not see Janna, but I see she put up a good time.  There were also overlaps with some fringy TRYers - Eric V. and Diego S. helped Escalade and I get through the first couple miles, and Bob S. of Centipediatrician fame crossed paths with us twice.  Plus several of the LM gang stopped by to visit some under the trees.]

Team Beef/Carrot having a good time post-race.

Aaron and I did the Double Mussel at the Musselman Triathlon this week.  That is a sprint on Saturday (800m swim, 16 mile bike, 5k run), and a half Ironman on Sunday (1.2 mile swim, 56 mile bike, 13.1 mile run).  We both had fun and did very well.  I learned a lot this weekend, and I wanted to share some reminders.

1. Complete your own race.  On Saturday, I was trying to do what everyone else was doing and had a rough swim.  Sunday I did my own thing and felt great.
2. Stick with it.  I swallowed water on the swim yesterday and got sick on the bike.  I thought about dropping out before the run.  I found some nutrition that eventually didn't make me feel worse and decided to try the run.  I felt great on the run and was strong on a tough course.  I'm so happy I stuck with it.
3. Adjust your plans.  See bullet #2.  When things went south, all my plans went out the window (including nutrition).  I started making adjustments immediately and was able to tough it out.
4. Don't be afraid to walk through aid stations (especially on a hot day), but keep moving.  I spent around 6 hours out on the course yesterday, and the last 2 hours were hot and humid.  I decided to walk through the aid stations to make sure I got enough water and to keep my body temperature down.  I put ice in my shirt and took in fuel.  It kept me from overheating and let me push hard when I was running.
5. Don't risk your life for a race.  It isn't worth it.
6. Keep your head up.  Pay attention to what is going on around you on the roads.  You can prevent accidents by paying attention and taking less risks.
7. A positive attitude and a smile goes a long way.  At 11am I was starting a hilly, unshaded run.  Coming off a rough bike, I smiled and thought about how lucky I was to be there.  It helped!
8.  Be tough and go after what you want.  There is a brutal rock road that is nearly a mile uphill where everyone walks.  Aaron and I both had it in our heads that we were going to run up that hill this year.  We both had to push hard and stay tough getting up there, but we both did it.  I am proud of us for hanging tough!
9. Talking to people makes the time go by faster and makes the stories more interesting.  I met some great people yesterday.
10. Tell your story.  It is ok to share your embarassing moments in a race.  Everyone has them :)
11. It is a privilege to be able to do crazy races.  Be thankful for every part of the journey, good or bad.
12. Thank your volunteers!  In many races, they are manning their stations for longer than you are out there, and they stand there for hours (in our case, 5+ hours).  Make sure they understand that you appreciate them, and they will remember that!

--Kelly :)

Terry's Slacking Again

Terry is slacking again and hasn't posted yet...so it is another short post :)  This weekend is the Boilermaker, and all participants should be in their taper at this point.  I recommend keeping it to a 4 mile run.  If you want to do intervals, I would do no more than 4 quarter miles and don't max out your effort.  You want to make sure you let your body rest in anticipation of a hard run this weekend.

Next Tuesday will be a TRY outing, and we will not meet at the park.  Terry and I will be sending out a Facebook invite to TRY participants to get a head count.  If you aren't on Facebook and would like to attend, please give one of us your e-mail address, and we will send you the information.  This is not to exclude anyone but to protect our privacy.  Thanks!

--Kelly :)

Thank you, Kelly.  Below are my additions:
I'm underwhelmed by the people wanting to attend the Boilermaker Expo and the mini-Team Beef outing on Saturday.  Please let know if anyone else is joining in for that.  (Details are in last weeks post.)

Speaking of the Boilermaker, I don't know if there are any first timers doing it this year, but there are some people that are new to the TRY way of doing it, so please read last years pre-Boilermaker post (the second half specifically) for a good way to drive to avoid traffic and where to park and meet-up beforehand and where to meet-up afterwards.  (There are a couple good links in the post as well for extra information on hydration and for why to run tangents.)

Another piece of reading that is pretty good, but not great, is about running and racing in the summer heat.  The point about running by effort and not by pace, and the part titled "train like Macgyver" could be especially useful for our less experienced TRYers, but the whole thing is worth a skim for everyone.

#suebroketheeverything

And to think I was just going to blame her for breaking the Corey-badger.  Then my wife asks if I saw the Facebook update...and I learn that Sue went and broke the everything.  :-/

The workout:
I was considering heading over to the "bad idea" hill, to let people get some big hill work in before the Boilermaker and the Mussel-hustle, but I just don't feel like pushing that.  But, it is either that or 1/4 mile repeats, whatever the group consensus is during the pre-game talk.  Choose wisely!

The news:
Team Beef pulled the flank-steak out from under us this year and is not doing the post Boilermaker meal.  So, in an attempt to get people to use their coupons for a free Boilermaker burger, here is my thought -  Team Beefers (and friends) that are up for it, can carpool from Liverpool (the park makes sense) starting at 9 AM on Saturday, the 13th.  Or you can meet at the expo some time after 10.  After getting our Team Beef gifts and shirts and meat rubs, and milling around the expo for a while scavenging for worthwhile freebies , we leave there at 11ish to meet at one of the restaurants by 11:30.  We do a team, beef loading lunch, then drive back to Syracuse.  Which should get us back to cars by 1:30.  Who wants in?  It'll be more fun than a barrel full of beef medallions!  OK, I just made that one up, but I do hope a few of you can do this for the camaraderie.

The tease:
Escalade's snowboard guide is putting together an obstacle course race at Greek Peak in mid-September.  I am going to attempt to have an update or two about it, with a behind the scenes view of what it's like to put together a race for the first time, specifically an obstacle course race.  I will find it interesting, so hopefully others will as well.

The big news:
I feel these two songs say it all.

The obvious one -


And the subtle one (at 42 seconds it starts to pay off) -

Shoot!

Shoot!  I was hoping Terry would do the post this week and have something clever to say, but no such luck!

As you know, last week was the Corporate Challenge.  Thanks to all those who came and cheered even if some of us were too serious to acknowledge it.  It was a good day for it, and I think I'm joining the cheer squad next year :)

I would suggest half mile intervals for those wanting some speed this week.  I would do 3 or 4 depending on how challenged you want to be, but remember to choose the workout that works for you.

And for a little running reading, I thought this was a good Runner's World article:
http://www.runnersworld.com/running-tips/25-golden-rules-running?page=single
I'm guessing I'm the only one who reads running magazines/websites, right?

--Kelly :)

Tortoise and Hares

As most everyone knows, 10 TRY-ers participated in Paige's Butterfly Run on Saturday as the Tortoises and the Hares.  The Tortoise Team was Erin S., Terry, Sue, Ken and Steve F.  The Hare Team was Malinda, Me (Kelly), Janna, Aaron and Adam.  Our support crew was Corey, Drew, Catherine, and Joseph.  Their help was much appreciated!  It was a great day for running, and the teams did well!  We were two of the 5 centipede teams, and I think everyone had a great time supporting this great cause.  If you would like to donate to this charity, please proceed to the following link (last time, I promise):
http://support.kintera.org/faf/search/searchTeamPart.asp?ievent=1046311&lis=1&kntae1046311=DA2C394CF3E046A68DDAFD601FBBFCC8&team=5537202

Here are a few pictures of the fun:

Tortoises and Hares...we look great together!

Action shot of the Tortoise "Stinger".  Great idea!

Hares finishing the race!

Tortoises right before the finish!

Tortoises with the Paige Banner.

Hares with the Paige Banner.

 The fun followed on Sunday with the Tour de Cure ride for Diabetes.  Aaron rode 100 miles (yes, the day after participating in Paige's), and Erin S. and I rode the 62.5 miles on the tandem.  We all enjoyed the wonderful weather and finished strong.

Tomorrow's workout?  Terry says Faith Hill although I may negotiate back to intervals.  If we do hills, we will get approximately 2.25 miles in before doing some hill repeats (trying to hit a total of 4).  After enjoying the challenge of the hills, we will run 0.75 miles back to the start.  It looks like the rain will end earlier in the day, and we should be good for a nice night.  Duerr may actually be able to attend a post-TRY outing, so make sure to plan to come out if you can!

This is longer than I like, but Terry asked me to write something about compression.  I'm not an expert on the subject, but I can give you my experience with it.  You all have seen me running with compression sleeves, and I can often be seen at work or on the town with compression socks and/or shorts on.  So yes, I am in the compression believers category.  You can make your own decision :)

I wear compression sleeves (or occasionally socks) during runs to provide support for my calves.  I have tight calves, and when you see me wearing them, you can bet that I'm concerned about the recovery from the previous few days.  I find that the biggest benefit from compression is post-exercise recovery.  When I have tough workouts, I seem to recover better when wearing my compression socks and shorts (sleeves are best for during exercise).  I'm not sure if it is mental or not, but I'll take it either way!

Some Runner's World reading about it:
http://www.runnersworld.com/running-apparel/research-compression-gear-most-effective-recovery

http://www.runnersworld.com/running-tips/march-madness-questions-compression-socks-muscle-cramps-and-heart-rate-training-oh-my

If you want to buy an inexpensive pair of compression socks to try, I would recommend www.procompression.com.  They work really well for me for recovery, and they have 40-50% off socks on a regular basis.  They also carry the sleeves, but I haven't used this brand.  Has anyone else?

This is way too long....sorry!
--Kelly :)

"Ideally Induced by Elation" (What's on the Horizon?)

Due to circumstances within my control, this weeks post is slightly tardy.

Tonight's recommended group workout is 1/4 mile intervals.  (The main group has done the "Bad Idea Hill" two weeks ago and some half miles last week, so it's time to go back to our standard interval length for this week.)  It should be nice and cool and almost optimal running conditions.  The specific plan for how many and what length run will be discussed during our dynamic warm-up.  We've also been having a steady contingent of 2-3 people running a shorter, steady distance...let's keep up the great attendance and keep supporting everyone's efforts.  :-)

From time to time I like to give everyone a heads up on what is coming up.  This week we have a simple, local, group outing idea, and a couple trends that I think we will start to witness soon.  From practical to absurd...

The first TRY "field trip" of the season is Friday, June 14th at Longbranch Park.  This is part of the Liverpool Relay for Life event and will allow us to be there past typical park hours.  In years past, some of us stayed and ran all through the night, but this year the goal is to be there from 5 PM until midnight or so.  You can come in and join in at any time.  Good food and snacks are available and all sorts of distractions and people around the walking area.  Bring some cash if you want to check out various fundraisers throughout the walking loop.  From 5-8ish we get to do some light-time extra stuff, like frisbee, science experiments, bands are playing, there are some walking "team laps" to join in or cheer on starting at 7, and we take some turns running on some sorta roads, sorta trails in the park.  At 9:30, there is a quiet, somber, luminary ceremony that is always poignant for the people who have had cancer losses or problems in their family.  Then from 10 til midnight, there will be a chance to run "in the dark" with headlamps, flashlights and some glow sticks to light the way...usually with glow bracelets and necklaces too.  And some cowbells.  (Naturally!)  It's a unique running environment, so it is something to be experienced once in a lifetime, if not once a year.  Questions?  Let me know. I'd like to see some new faces out there this year, because it is a meaningful but very social evening, and it is a chance to get your choice of a short or long run in, in a completely different way than you typically would.

Now for two more obscure "watch for this" topics -
1) "Cup free racing".  A website with an interesting embedded video is here.  (Don't worry, it's safe...it's not that kind of cup!)  As races attempt to "go green" for the sake of going green, or to help themselves stand out from the crowd, expect to see this soon - special water or drink stations that are meant to be used "cupless".  I cannot see how this would ever work smoothly in a crowded race like the Boilermaker...but if people are a little bit patient and enough of these units are set up, I guess it's possible to use for any sized crowd?  I know I've used a fuel belt with my own drinks before and you get used to that.  And I've carried a drink with me just in my hand for several miles, so using there special cup would actually be easier than that.  Eventually, I think this will somewhat work, as it will make race organizers and racers feel better about themselves, and therefore will be common, if not prevalent, within a few years.

2) The completely insane thing coming soon.  In fact, it may already be here?  I've seen a couple mentions on Facebook, including something about some training sessions at Onondaga Lake Park getting ready for the Corporate Challenge.  So, finally, I had to know: "What is Prancercising?"  It turns out, it's more ridiculous than I could imagine.  But ridiculous is in the eye of the beholder.  (As I am going to dress up, tether myself to four other people and run a 5k this Saturday, who am I to judge how anyone else wants to run or walk?)  So, Prancercising is a thing, and it is here, for a little while anyway.  You should probably watch the original five minute video here, but for time-sake I'll embed the nicely condensed, two minute 'highlight' video that captures all the forms and saves a lot of the talking:


If you read through the details section or elsewhere on the web, you'll find out that the official definition is -
"a springy, rhythmic way of moving forward, similar to a horse's gait and is ideally induced by elation."

What's not to love about that?  Since MeatLoaf has the most experience riding, and around, horses, I'm counting on her to bring the phenomenon to TRY.

Lastly, I almost forgot, that yesterday, I just happened across a preview of the TRY teams this coming Saturday morning at Paige's Butterfly Run...no we will not look this good, but we will hopefully still win the crowd.