Getting caught up on what's been going on the last few weeks...

On the radar:

• Friday, 9/13/2013 - Jeffrey's Rainbow Run 5k, 6pm, McCook Point Beach, Niantic
• Sunday, 9/15/2013 - Surftown Half, 7:30am, Misquamicut, RI
• Sunday, 9/22/2013 - CVS/Caremark Downtown 5k, 11:15am, Providence, RI
• Sunday, 9/29/2013 - Run with the Lions 5k, 10am, Paddy's, Misquamicut, RI

Summary of 2013 so far:

Without a doubt, 2013 has been my best running year ever. Since returning to running at age 49, here I am at age 60 -- after a decade of trial & error, personal running failures, injuries, health issues unrelated to running and unrealized goals -- amazingly injury-free, as fast as I was in 2007, meeting my goal to defy father time and get better than ever. I am truly loving it.

This year so far, I have made some great new friends, tried doing new things (more trails, off road training, longer longs, run more races, ran a 100-mile team relay, etc) and learned a lot of lessons about running generally, about myself, and about others. I have developed a profound respect for the value of listening to advice from those who have toiled in running for a lifetime. I have learned that no matter what happens, good or bad, keep your nose to the grindstone, tough it out, don't complain, never give up, and learn from your mistakes. Most of all, I have learned that with perseverance and hard work come reward and satisfaction... and the joy of running.

Weekly Summary:

9/1/2013-9/7/2013:

"PR" (for highest weekly mileage ever...41.3 miles) after Saturday's 7.3 tempo/hill workout in Giant's Neck, North Bridebrook Rd and Plant's Dam Rd with Al Litwin. Previous best: 31 miles early 2013. I know that this must seem like a pittance to those who've logged 100-150 mile weeks, but I have never been able to withstand high mileage (off the bike) prior to this year.Took today (Sunday 9/8/2013) off for a much needed rest.

8/25/2013-8/31/2013:

8/28 - Roger Schonning 5k, Westerly RI:

4th fastest 5k time this year (22:12). 1st in 60-69 division. Unbelievable splits, completely ass backwards. 6:45 1st mile (maybe my fastest 1-mile 5k race split ever). Paid for it dearly with a 7:28 mile 2 and 7:31 mile 3. Lesson learned: Don't get swept up in the emotion of the lead pack when the gun goes off.

8/18/2013-8/24/2013:

8/20 - Battle of Stonington 5k, Stonington, CT:

A bit of a disappointment (23:05), but I guess 2 days rest likely wasn't enough after the 100 on 100 relay event. Had hoped to get back under a 22:00. Surprising 1st in the 60-69 division with a bunch of no-shows, including John Sacrey, Wayne Jolley, Tim Smith, etc. Lesson learned: No regrets for showing up.

8/11/2013-8/17/2013:

8/17 - 100 on 100 Relay, Stowe VT:

One of the BEST experiences I have ever had. Period. 6 teammates run 18 legs (3 legs each) covering 100 miles mostly on Vermont Route 100. Start at Trapp Family Lodge 5:45am and finish in Okemo about 8:30pm. Approximately 16.5 very.hilly.miles per runner. Just BEAUTIFUL. Very exciting. Lots of laughs. Lesson learned: Where do I start? How about HUMILITY? I thought I had it bad with my 1st leg, which was almost entirely uphill. Until I witnessed the hills my teammates had to run after mine. And what about Bob Buckingham running the so-called costume leg dressed as Elvis from head to toe complete with wig with sideburns... 4 miles straight up Killington Mountain? Another lesson: Don't judge a book by its cover. It doesn't matter what you look like on the outside if you have grit and determination on the inside. I think every one of us on the team -- big, small, young and old -- didn't matter. Every one of us toughed it out to carry our load for the team, even when we were hurting badly. And may I add here that I have the profoundest respect for Way and Melinda Hedding for doing a masterful job of taking care of the team with some of the most careful driving I have ever witnessed. Love these guys! At the end of the day, it was all about teamwork, taking care of each other, and having fun.

8/11 - Waterford Week (Lions Club) 5 miler, Waterford, CT:

Good outing with a 37:28 (7:29), although there were a few anomalies. Very small turnout (I don't think the race is well-advertised). There were discrepancies regarding actual start time that led to Jeff Vuono getting caught in the men's room when the gun went off. Still, he recovered and blew past me halfway into the race, finishing 3rd overall with a 35:22. I thought the race started at the time Jeff had read also, but I happened to be near the starting line 5 minutes before that, where Scooch Martinson told me I'd better get lined up or I was going to miss the start. WTF??? Lesson learned: Always confirm gun time. I was lucky this time.

8/4/2013-8/10/2013:

Vacation week. Suzan & I relaxed in Castleton, Vermont at our friend Nancy's B&B Thursday-Saturday. I did an 8-mile hill climb near Castleton State College that proved to be a sobering experience and good training for the 100 on 100 relay coming up later in the month.

7/28/2013-8/3/2013:

8/3 - 51st Annual John & Jessie Kelley Ocean Beach 11.6 Miler:

This was a great experience. Hot and humid but overcast and drizzly much of the time. After several previous outings during which I was ill-prepared for the distance (didn't stay adequately hydrated, didn't eat enough before the race, went too fast for conditions, etc...) I got my act together and did a few things right for once! Went shirtless so I wouldn't get waterlogged, drank 2 cups of water at every water stop (and took a "hand grenade" water bottle with me), ate a hearty breakfast 2 hours before rather than 4 hours before, went out a little faster than I should have, but recognized this right away and backed it down from an 8:05 to an 8:20 pace. Managed to get in a groove around an 8:30 pace for the middle part of the race, then picked it up in the later miles to an 8:25, then 8:15, then 8:06 at mile 11. Then I put it in high gear along Pequot Avenue for the final stretch to the finish and amazingly (for me) gas was still in the tank. I kicked it under a 7:00 pace for the last several hundred feet to try to make sure anyone I'd passed in the last mile stayed behind me. Best of all, I felt great when it was over, rather than feeling completely bonked. I really wanted to get this race right, as I wanted to try to run several more half marathons (perhaps Hartford full) to see if I could get my half PR to under an 8:39 pace... preferably close to an 8:30. If I can do this, I think I might take a stab at qualifying for Boston, which for the 60-64 division requires an 8:55 (minimum). That's my bucket list stretch goal (dream). Lesson learned: You CAN teach an old dog new tricks?

• 2013: 1:36:32 (8:19 pace)
• 2012: 1:46:42 (9:11 pace)
• 2009: 1:40:24 (8:39 pace)

Special thanks to Al Litwin, who has been my weekend long run partner off and on for about a year, and who has been as close to being a coach/critic as I've ever had. Al is one tough guy and I'm lucky to know him!

See you out there  :-)