Friday, October 30, 2015

Germany/Austria trip & the Berlin Marathon


By Mike Luebeck
I haven't updated in a while, but this trip/marathon is definitely well worth the write-up. I'll focus more on the running component of the trip and what my training has been like post-Berlin. Hopefully this ends up providing a unique perspective on what it's like to run an international marathon, especially one this big (bigger than Boston, and noticeably so). After all, this is World Major #2 for me. Four more to go!
Let's start back in August for this one. I'm well into my 5th marathon training cycle at this point and starting to hit my peak weeks. The mileage piled on for the next six weeks and the heat started to take its toll. I reassured myself that I am more of a cold weather runner, and it showed as my pace slowed a bit as I trudged through the humid New England summer air that can best be described akin to wading through a pool full of hot jello. Actually, just try to picture that for a second. Yep. Anyways, it wasn't until September, and during my last few long runs, when everything started to feel like it was clicking. The last few weeks of training gave me a good mental boost heading into Berlin, even though the bulk of my training felt average overall.
We left for Germany on Wednesday, September 23rd, giving us three days of sightseeing and touring before race day, and a little time to adjust our sleep cycles by then to account for the 6 hour time jump. Sleep was important and it came easy after each full day of activities and pasta binging. Yes, here I am, in Germany, destroying plates full of pasta and bread at every meal – enough to allow the Italian economy to catch up (to the European-leading German economy, that is). I had to stick with what my body was used to digesting in the days before the marathon. No new exiting German cuisine that could throw my digestive system into a frenzy on race day. It was like being forced to drive a Fiat when I was surrounded by Beamers and Benzos. But that's just me – I know not everyone lives and dies by this training rule of thumb.
Saturday was a complete rest day, so I skipped out on touring the city even though I wanted to visit countless more landmarks, memorials, theological structures, and so forth. It was exciting enough to be in Germany, ready to run 26.2 miles through a city so incredibly saturated with history.
I found my way to my starting corral early Sunday, and mother nature cooperated with a cool, crisp, sunny morning. 40,000 other people were ready to cross the start line, and I zoned out, visualizing myself running an even pace throughout the race. The gun went off and I locked into a conservative pace – one somewhere between my BQ pace and that sub-3 hour pace. I was a realist that morning though, and remembered how tough training all summer had been, and that I had only really started to hit my goal training paces in early September. So I began conservatively and held onto consistent 5k splits for as long as I could. At most points during the race, there were 15 other runners right around me, so it was very tough to keep an even pace. Some people sped up, some slowed down. Some were silly enough to stop at water stations (keep moving!), causing others to break their stride and potentially pull a muscle. In addition to all the other runners, the entire course was absolutely loaded with spectators from start to finish, as the route toured through the city and passed countless landmarks along the way, each more exciting to run past than the last.
I felt really solid for the first 20 miles, and I think I was still on my BQ pace up until then. But I had started to slow down here and there – and I knew I was reaching my body's limit when for three miles in a row my pace dropped slightly and steadily, while the effort seemed to increase. When I first felt a cramp sneaking up on me, I did a 120-point self inspection. I focused on my form, straightened my arm swing, kept my head level, and most importantly, paid attention to my breathing. I could tell that my breathing became short and irregular, to the point where my ears started popping and my neck became very tense. If I didn't slow my breathing down with big, deep, evenly-structured breaths, then I probably wouldn't have finished the race.
With my breathing in check, I had three miles to go. My pace had gone steadily down from 7min/mile to 8min/mile, but at mile 23 I dug down pretty deep and held that 8 minute pace for the last 3 miles, while actually still enjoying the sights and sounds around me. The best thing I did at that point was not looking down at my watch. When your mental and physical resources are running low during a race, the last thing you want to do is start stressing over a couple of stupid numbers. So I picked off points in the distance and gave myself a mental high-five each time I passed something significant without checking my watch. This trick seemed to work, as my last three miles were evenly paced despite all of the previous signs of fatigue pointing at me in the wrong direction. I was able to run in stride through the Brandenburg Gate and past the lawn of the Reichstag to the finish line well enough to not look like the guy from that QWOP game on his first attempt at running 100 meters. Google the QWOP game and play it – you'll thank me.
Anyway, I'm glad I could finish the race on a good note. A sub-3 hour day was not in the cards for me, nor was a Boston qualifier, but I'm happy with the result. I finished in 3:12:50, only 5 minutes off my PR. Reflecting on this, I know my training was good, but not spectacular. The amount of traveling may have had its effects, but I'd like to think they were minimal at best. I think the biggest obstacle for me ended up being what eventually helped me get to the finish line – the crowds upon crowds of spectators. Big crowds are usually awesome to have in a race. But for this 26.2 miles, there was no room for respite. It was a love/hate thing. The cheering, the drums, the chanting – it picks you up when you need it. But for me, I also need some form of repose, some time to focus, some time to get in the zone and do my thing.
And so while running the Berlin marathon was one of the most exciting and inspiring things I'll ever do, I now come back with a fond appreciation for races of all shapes and sizes, from the ones in quiet suburbs to those in roaring cities, or from picturesque landscapes to streets lined with hard-edged architecture.
The rest of the trip took us through Berlin, to beautiful Salzburg, Austria, and then on to Oktoberfest in Munich, which was filled with amazing food (finally!), great beer (finally!), and tons and tons of walking, sightseeing, and taking billions of pictures of amazing architecture (and of course, naked statues). These stories might not make it to paper, so you'll have to ask me when you see me!
I am now focused on returning to my training and am already preparing for a few late fall races coming up. The first month coming back was slow and steady with the mileage, but now is when training gets fun again. I can see and feel all of the benefits from this past marathon cycle, and training for shorter distances is a good way to mentally shake things up – at least for a few months. Moving forward it's going to be more about quality miles while maintaining a good quantity. It should be interesting to see where this winter takes me. I have to give credit to the Greater Lowell Road Runners for all their support they provide throughout the year, along with everyone I've been training with. I look forward to another great year of running ahead!

Lone Gull 10K 2015

Liane enjoying the day
Photo courtesy of Ted Tyler.
By Matt Story

The final stop on the Grand Prix was in Gloucester for the Lone Gull 10K.  Patrick Mahoney led all chickens across the finish with a 36:30.  He was the front man for the team of EJ Hrynowski, Jason Bui (fresh off Reach the Beach), John Barbour, and Kevin Carnabucci to an 11th place finish in Men's Open.  EJ, John, and Kevin added Jim Garcia and Mike Girouard for a 6th place finish for Men's Masters.  EJ, John, and Jim with Doug Cook and Jeff Clark got into the money with a 3rd place finish for Men's Seniors.  John, Chip Mann, and Ken Goodin won the 5th title in 7 races for Men's Veterans.

On the women's side, Amy Molloy (46:38) led the team of Candice Gagnon, Nancy Dorn, Liane Pancoast, and Jill Lohmeier across the finish.  They finished 10th in Women's Open.  Nancy, Liane, and Jill also finished as the 7th place Women's Masters Team.  With Denise Piekos, Nancy and Liane were the 5th place Women's Seniors Team.

On the individual side, John Barbour was 1st 60-64 by over 4 minutes.  Glenn Stewart was 3rd 65-69 and Jim Garcia was 5th 55-59.

Journey to Berlin - World Marathon Major #2

Dave, Mike, and Dave post-race in the Biergarten.
By Dave Connally
My journey to the Berlin Marathon started almost 2 years ago.  I had recently joined GLRR and was having dinner with my wife and an old friend (Dave) from high school who was in town for a conference.  I told him how excited I was to be a part of a running club as I’d not really done a lot of training or running with others.  I’d also registered for my first Boston that fall so there was a lot of talk about marathons.  He told us about the sabbatical that he was going to take in 2015 to Berlin.  As we had previously discussed running a marathon together, I immediately got on my phone (my wife loves this) to see what time of year the marathon was run in Berlin.  Dave had previously run it and thought it was in the fall and we were pleased to find out that it was indeed a late September race.  We agreed that night that we would do everything we could to meet up and run together.
We’ll move quickly to the summer of 2014.   I had been running a lot, both training and racing, with Mike Luebeck and Katie Gessler.  I can’t remember when we discussed it for the first time, but for some reason the thought of going over to Germany for a marathon, a trip down to Salzburg, and finishing up in Munich for Oktoberfest was appealing to them.  Add in a couple of other friends and suddenly we were up to 6!
October came quickly and it was time to get in the lottery.  Mike, Katie, Dave, and I all entered, as well as another friend, Mark, from Scotland…it was really becoming a destination trip.  Out of the 5 of us, only Mike and I got in.  That was a pretty big downer.  Mark decided to register for another local marathon at the same time as Berlin.  Dave, of course, was already going to be in Berlin.  To my surprise and delight, Katie said she wanted to make the trip even though she wasn’t going to be running but that story doesn’t end here.
With the marathon entries set, it was time to start planning all other aspects of the trip.  I won’t bore you with all the details, but if anyone reading ever wants to do a trip like this, I’d be happy to talk about it at length.  There were some good decisions and some questionable calls made by me.  The quick itinerary/summary is: Wednesday overnight flight to Berlin from Boston.  Thursday through Monday in a 3 BR apartment.  Race Sunday.  Train Monday to Salzburg (bad call number 2 by me).  Monday through Thursday in a 3 BR apartment in Salzburg.  Train Thursday to Munich.  Thurs to Sunday in a 3 BR in Munch.   Numerous tours planned in all cities.  Sounds easy, right?  The truth is, it took a lot of planning and coordination.  Even with everything planned out as well as we could, there were things that we couldn’t anticipate (like hundreds of thousands of refugees making their way across Hungary through Austria into Germany).  
Most of that except for the day to day tours and activities and trains were set by February.  In April, I think the week before Boston, I received an email from Dave saying that he’d gotten into the marathon by purchasing one of their charity entries.  I was so excited that Katie might actually be able to run that I registered her (bad call number 1 by me).  She wasn’t at work yet and I didn’t want her to miss out.  It seemed at the time like everything was going to work out perfectly for all of us.  Anyway, this is important for any of you that may want to do Berlin if you don’t get in via the lottery.  Every year the marathon supports a charity by reserving about 1000 spots which they open up in April.  Unlike charity spots where you are required to raise money, these entries are only an additional 60 Euro, no fundraising required.  The marathon cost itself is 98 Euro plus some amount to rent the timing chip.  WTH, get into the 21st century and put the timing chips on your bibs.  I guess Champion Chip is still pretty popular in Europe.  Shirts are an additional 30 Euro, both participant and finisher.  Read as: everything is a la carte, but the total cost winds up being around the same as Boston, New York, or Chicago for the marathon entry.
After Boston 2015, which Mike, Katie, and I all ran, we had about 6 to 8 weeks before training for Berlin would start in earnest.  Another long story short: Mike had what seemed to be a great training session over the summer.  We didn’t run as much together as we did the previous summer but at track I could tell he was faster than ever and solid.  Katie started and stopped a number of times trying to get over an injury likely caused by Boston.  Unfortunately, it was evident she wasn’t going to get through it in time to train sufficiently run Berlin (still coming on the trip though!).  As for me, I wound up getting a stress fracture in my left shin in mid to late June that caused a 6 week hiatus from running.  No problem, it’s summer!  I spent a lot of time cycling and swimming.  Thank goodness for Amanda Benoit (you are an Ironman!), Bob Kearns, and a bunch of new Trifury friends during that time.  6 weeks to go when I got back, 4 weeks to build back up and 2 weeks to taper.  Solid marathon training plan, right?  We’ll see.
Since this story is primarily about the marathon, I’ll skip to the good part.  For those of you that want to hear about all the ancillary activities, I love talking, don’t be afraid to ask.  
I’d be remiss if I didn’t throw something in about the Expo.  It was held at the old Berlin Tempelhof airport.  There’s quite a bit of history involved with the site which I read up on before arriving and it is still an impressive facility.  Mike and I went to the Expo together.  We were forced to walk through the entire facility, past all the food, sports clothing, and marathon vendors to get our numbers.  There was also a BMW i8 and an i3 on display as they were the presenting sponsor.  Just before number pick up, they sealed a polyester cloth band around our wrists which indicates you are a marathon participant and can get into various areas.  Mike and I decided to have a bet about who could keep it on longer.  I owe him a beer and I’m reasonably certain he is still wearing it.  After this we found out why they use chips that we had to attach to our shoes.  Rather than having bibs pre-printed, we could go to any station and present our packet pick up card after which the largest bib I’ve ever worn was printed right there for me.  On to pick up pre-ordered shirts. I pre-ordered the participant and finisher (presumptuous, I know) shirts.  Mike had only ordered the finisher, but decided he wanted a participant shirt too.  Understandable as it is pretty nice so we proceeded to the Adidas shopping booth.  If you’ve ever been to the craziness that is the Adidas booth at Boston…this one was as well organized as that one, but Mike eventually did get his shirt. Suffice to say, we were a little disappointed at the Expo experience, though it was fun to have our picture taken with the times we hoped to run.
Sunday Sept 27th arrived quickly.   Mike and I got up early.  I probably slept about 3 hours the night before because I was so excited.  That hasn’t happened to me since my very first marathon.  We went through our pre-race routine, eating bagels, drinking water, etc.  Standard stuff.  Got dressed and left to make our way to the start line.  Berlin has a very reasonable 9 AM start time.  Our apartment was about 2 km from the start line so we left around 7:15.  The Start and Finish are located in the Grosser Tiergarten.  It’s a large park just west of the Brandenburg Gate.  The start area is highly organized as one might expect from a race of this size and caliber.  There were specific tents and tables within those tents where we were assigned to drop our bags.  Interestingly, men’s and women’s bag check tents were separated and you’ll see later that this is probably a good thing.  From the bag check area, there are specific paths depending on which corral one is assigned.  Mike and I were both in corral D so we started to make our way along the proper path.  During this time, I saw no less than 3 people smoking cigarettes.  Not volunteers, folks with bibs on.  I guess they were waking up their lungs in preparation for the race effort.  As I mentioned, we’re in a park.  Though there were plenty of porta potties, I’ve never seen more people avail themselves of trees and bushes…both men and women.  Hey, it’s Europe, more on that later.
I’d agreed to meet my friend Dave on the border of corral D and C so I left Mike in line for the porta potty and headed for the corrals (we probably should have agreed on where to meet after we were done before I did this).  This is another interesting note about Berlin, they seem to assign you to your corral based on your marathon PR.  So if you ran a 2:58 20 years ago, you’ll be in corral C even if you haven’t run that time since.  Or in my case, corral D for a 3:12 if you haven’t seen that time in 2 years.  Dave hadn’t show up by 8:53 so I proceeded to get into the corral.  Unlike Boston that starts in waves separated by 25 or 35 minutes, there were 40 something thousand lined up for a 9 AM start.  They did go out in 2 waves but neither Mike nor I knows what really happened with that 2nd wave.  It wasn’t very clear.  
Amazingly, I saw Dave waiting for me at the start line and we proceeded to cross the start together as planned!  We had never run together, even in training, as we’ve been in different cities for a long time.  I knew I was severely undertrained and it turned out Dave was too.  He has been and likely could be again a sub 3 hour guy, however, we agreed the previous day that we would try to run even 7:40s for the race putting us in around 3:21.  Our first mile was 7:17.  Fail.  It felt good so we kept a similar pace for a while despite trying to slow down.  Sometimes I think I will never learn.  At the 5k mark we saw my wife, Katie, our friends who traveled with us, and another couple who came over from Scotland to meet up with us.  It’s early, but it was nice boost.  Still feeling good.   At the 10k mark we saw Dave’s wife and 2 young children, another adrenaline boost.  I should pause here to tell since I’m talking about km marks that Berlin is wholly measured in kilometers.  They come fast, but there’s a lot more of them, of course.  If you decide to run it and don’t wear GPS, you may want to train in km or at least know the conversion.  Back to the actual race…none of our first 7 miles was at or below the 7:40 mark we’d set for ourselves.  Did I already say “Fail”?  That changed at mile 8.  Something caught up with me and for the first time ever in a race I felt nauseous and almost lost it.  7:54 for that mile and I was already feeling like it might be a long day.  18.2 miles is a long way to go when you’re feeling sick.  I decided I’d push through the half and hope that I felt better.  I almost made it.  We held the pace through 20k but that km+ to the halfway point felt ridiculously long and I knew I was done.  Another 2 side notes here.  First, the water stops were not my favorite.  They used eco friendly plastic cups and there were a LOT of them on the ground, very slippery.  Second, the park experience with the porta potties continued throughout the course.  Both men and women had no problems using whatever light cover was available to relieve themselves.
21 km to go, and our pace is way down.  Trying to slow down has never worked for me.  It seems like the pace I go out is the pace my body wants to go so I am either running that pace or walking.  Dave stayed with me through 35k despite me telling him multiple times to finish his race.  At that point, he did decide to go because I wasn’t sure whether I’d be able to finish running or if I’d have to walk it in.  Just after he left, I saw his wife and kids again.  They’d made it to a cheer area where apparently children are fed candy non-stop to make them as excited as possible. Speaking of cheering, the spectators were fantastic.  Somehow “you’re almost there” doesn’t sound as bad at mile 20 when it’s spoken in a language you don’t understand.  I even got some recognition of my GLRR singlet from the crowd, which was awesome.  Somehow I slogged through the final 7k, I remember a lot of turns at the end.  I kept wondering which turn was going to be the one where I would see the Brandenburg Gate which is when you know you’re basically done.  I missed seeing one of the latter km markers which really got me down at that point, it was all erased when I finally turned that corner and saw the gate.  I tried hard to get in a good spot for photo op, but it didn’t happen.  I think Mike got a good one.   Made it through the gate and ran the last few hundred meters to cross the finish line…in my worst time ever.
The finish chute was a madhouse.  Like most of the course where you never felt like you were alone, it was packed full of folks.  There’s a reason the volunteers at Baystate tell you to keep moving, despite the fact you may have just run 26.2 miles.  Medal, water, a bag of food, and alcohol free beer (what?!) was the order.  Yeah, as much alcohol free beer as you wanted, which was none in my case.  It was a bit of a walk to get back to the bag check but eventually I made my way there which is when I thought “gee, maybe I should have had a plan to meet Mike somewhere since he may have finished an hour ago”.  I retrieved my bag and sat down in the big field that was in the center of the bag check area.  Here’s where I learned why it was good that men’s and women’s tents were separated.  Guys were changing right there in the sunshine, no using towels clumsily like we do around here sometimes when we need a quick change.  Full monty, leave the kids at home.  I actually thought about it because I was pretty gross but my American sensibilities took hold.  After sitting for a few, I thought maybe I should go try to find Mike so I walked in the direction of his bag check.  In a moment of serendipity, he actually saw me and called me over.  We sat for a few more minutes and talked about our experiences and whether we wanted to hobble over to the Adidas booth to buy any more gear, which we did not.  So we limped to the exit and dropped off our rented chips on the way.  Remember that 2k walk to the start?  It’s a little more daunting after running 42.195 km.  Luck was on our side though and an empty cab was driving by just as we exited the park.  I flagged it down and we happily rode back to our apartment.
We’d agreed to meet up with Dave and his family at a biergarten near their place.  Beer gardens are not typical for this area of Germany so we were pretty lucky that there was one nearby.  They are normally in Bavaria in the south where we would be later in the week but that’s a different story.  Mike, Katie, Karen, John, Linda, Tracey, Steve and I took the bus and a tram to get there.  I think the beer I had may have been one of the best I’ve ever had and the sausages were delicious.   As I sat around the table with all of these friends and reflected on the worst marathon time I’d ever run, I realized that it didn’t matter one bit.  I’d planned for and traveled to Germany with my wife and 4 good friends.  Run 35k with one of my oldest and dearest friends.  Been through training ups and downs with two of my newer and still dear friends.   Met up with mates from the UK who came for no other reason than to be with us.  In that moment, my Berlin Marathon finished just as it started 2 years (and 3 pages) ago, an opportunity to celebrate friends and be with some of the people who matter most in my life.  Thanks for taking the time to read this and share in the experience.  

Wednesday, October 28, 2015

Baystate Marathon and ½ Marathon Net Promoter Score

Kim, Emmy, and Johanna happily working number pickup.
By Trina Sheehan
Part of any well run event includes customer feedback.  The last several years we have emailed out a post-race survey to all runners for this purpose.  Rich Turcott is an amazing professional in the sales and marketing field.  He has taken on the responsibility of writing of our survey questions and analyzing the responses every year.  We are so grateful to have his insight.  This year we thought we would share it with all the club.
If you’ve ever taken a survey you probably have responded to a question like “How likely is it that you would recommend our company/product/service to a friend or colleague?” with a rating of 1-10.  This one question is used to gauge the loyalty of a firm’s customer relationship.  It’s called your Net Promoter Score (NPS).  
Those who respond with a score of 9 or 10 are called Promoters and are considered likely to exhibit value-creating behaviors, such as making positive referrals to other potential customers; in our case runners. Those who respond with a score of 0 to 6 are labeled Detractors, and they are believed to be less likely to exhibit the value-creating behaviors. Responses of 7 and 8 are labeled Passives and their behavior falls in the middle of Promoters and Detractors.  NPS can be as low as −100 (everybody is a detractor) or as high as +100 (everybody is a promoter).  An NPS that is positive (i.e., higher than zero) is felt to be good and an NPS of +50 is excellent.
Here are our results:
1. How likely would you recommend Baystate to others?

0 - Least Likely
1
2
3
4
5
6
7
8
9
10 - Most Likely

3
1
0
2
5
22
20
87
150
186
741
0%
0%
0%
0%
0%
2%
2%
7%
12%
15%
61%


This calculates to a NPS of 72.  That is amazing for a volunteer event.  Last year was 73.  These are numbers quoting Rich “Businesses would love to have”.  These are numbers industry leaders like Apple, Southwest Airlines and Amazon enjoy.  It’s not easy to get this many 9’s and 10’s and it’s the results of everyone in the club putting in 110%!  We hope you come to our volunteer party on November 7th to celebrate this success.  
A tired but happy cone crew at the end of the day.
Here are some other quotes from our survey:
“LOVED the Baystate Marathon!  Easy to park.  Baggage claim was a piece of cake.  LOVED being able to stay indoors and stay warm until the start gun. Number pick up was a breeze.  Enjoyable course. But I think the chicken soup was the BEST part!”
“It was the most fun, organized and well manned half I've done to date!”


“This was my first marathon and was perfect. The event is exceptionally well organized and executed. The volunteers are amazing and courteous. The kids at the water stop is a great idea and they were all great. Can't wait until next year!”
“Volunteers were awesome.  Helpful, kind, motivational. They were everywhere on the course. It was very well organized.”
“My entire experience was great the volunteers were great.”
"Beautiful Course, so many water stations, AMAZING volunteers, Very supportive fans, Very well organized"
“I loved seeing the same XC kid who took my bag last year taking it this year - that was pretty amusing, and he was pleased I remembered him (he was a nice young man and got my bag for me last year, a different, very nice young man got it this year). The high school water stop kids took their job seriously. The finish volunteers are great - helpful and caring. The pre-race folks giving directions and helping were also good. It felt like they all wanted to be doing what they were doing.”
“PB & J and soup are the perfect post run foods!!!!! There was plenty- and it was so yummy!!!! Thank you!!!”
“PB & Jelly sandwiches & Soup were AWESOME”
Thanks again – The BSM Race Committee



















Tuesday, July 7, 2015

2015 Hollis Fast 5K

Dennis, Lee, Rick, Johanna, and Kim heading out for a cooldown.
Photo courtesy of Hollis Fast 5K.

For the second year in a row the Hollis Fast 5K was the USATF-NE Grand Prix 5K Championship.  This was a popular race for the club as eighty-five Angry Chickens toed the line for the downhill romp.  The first across the line was Alex Eld in 16:36.  Next was Kara Haas only 5 seconds behind.  Kara was the third female overall and first master by almost a minute.  Another impressive performance in her storied career.  Jason Bui, Justin Patronick, John Barbour, and Shawn Conway joined Alex on the Men's Open Team that finished 12th.  Kara led the Women's Open team of her, Candice Gagnon, Trish Bourne, Emily Stover, and Katie Gessler to a 6th place finish.  Also finishing in 6th place was the Men's Masters team of John Barbour, Shawn Conway, Mark Odell, EJ Hrynowski, and Mike Haas.

Now time for the money to start pouring in.  The Women's Masters team of Kara, Trish, and Jill Trotter beat out Whirlaway for first place.  Trish plus Liane Pancoast and Amanda Maffei took home second place for Female Seniors.  The Female Veterans team of Denise Piekos, Johanna Riley, and Hazel Palmer also finished in second place.  The Male Seniors team tied for third place with a powerful CMS team led by Dave Dunham.  John Barbour, Mark Odell, EJ Hrynowski, Bill Dixon, and Doug Cook were just as powerful.  John and Bill were joined by Ken Goodin on the first place Male Vets team that placed three runners in the top five in the 60-69 age group.

Kara Haas and John Barbour were runaway age group winners.  Bill Dixon and Hazel Palmer each took home a second.  Trish Bourne finished third in her age group, Ken Goodin and Denise Piekos each finished fourth, and Stavros Kanaracus finished fifth.

Full results can be found here.

2015 Vermont City Marathon


Bucci finishing with a little help.
Photo courtesy of Krissy Kozlosky
Twenty four GLRR made the trip out to Burlington on Memorial Day Weekend for the 2015 Vermont City Marathon.  The weather started out cool, but was schizophrenic as a warm front was trying to push in.  A little wind, a little rain, a little hot, a little cold.   Narcisi "The Younger" led a trio of chickens (EJ HrynowskiAlex Eld) to sub-3 finishes and a seventh place Men's Open finish. The Women's Open team of Elizabeth PowellCandice Gagnon, and Robin Nichols matched the men with a seventh place performance.    EJ combined with Joe Loureiro and Ken Goodin to take home a fifth place in Men's Masters.  EJ, Ken, and Doug Cook were the fourth place Men's Seniors team.  Ken, Nick Kanaracus, and Ray Phillips were in the money with a second place in Men's Vets.

Some notable individual performances were Ken Goodin's impressive 3:22 that won the 60-64 age group by 5 minutes, EJ's sprint to the finish to beat out Mike Cooney for 3rd 50-54, and Nick Kanaracus taking home a second for 65-69.

Full results can be found here.

Sunday, June 28, 2015

Youth Cross Country Captains Named


By Joe Ferris
Captains have been named for the GLRR's 2015 youth cross country team.
Caitlin Tully, assistant captain of last year's team, and one of this year's track & field captains, will be one of the captains this fall.
Eliot Lyle, a captain of this year's track & field team, will join Caitlin as one of the cross country captains.
Joining Caitlin and Eliot as captains will be Jennifer Coleman, a veteran team member, and Hunter Williams, another veteran, who missed the track & field season due to injury.
Please join me in congratulating these four young athletes as they lead our team to what we fully expect will be our sixth straight appearance in Junior Olympic Nationals, to be held in Albuquerque, New Mexico.

Tuesday, April 28, 2015

4/20/15 == 29 for Graham

Scotty looking happy but tired.
Photo courtesy of Jimmy Shelton
By Scott Graham

Holy CRAP!!!

A marathon is not a individual pursuit.  It takes a village to raise a idiot, I mean a child.  Over the course of the last 6 months of training there have been many people who have helped me out.   To many to mention them all and I know I'll miss some but I give it a shot.   

First of all is my long time training partner, Pete Floss.  He is an amazing person.  To look at him you would say to yourself.  He's not a runner.  He's more of a line backer.  Big, strong and built like the terminator.  How he does it I don't know.  He runs with a shuffle stride that you would think only propels him no more that a foot with each stride.  His feet never come more that 1/100th of an inch off the ground.   But he just keeps on going.  Along with Pete is all my buddies in Westford who meet Pete and I at 5:45 AM at East Boston Camp almost every day.  Sure a different group shows up every day but it keeps the stories interesting and the smack talk alive.  David K. John L, Bryan W, Kevin C, Warren W, Tom, S, Randy U, Matt C and Mike O.  

Then there is my wife, who has put up with my running habit for almost 30 years now.  She's a saint.

There is also a special set of women from Westford who are about 15 strong when they all so up to East Boston Camp at 5:30ish to do their standard 5.4 mile loop.   They have a great sense of humor and we lovingly call them "The Fit Chicks".    In fact one of them helped me out one day directly.  I was out on a 10 mile loop from my house and 5 miles in I realized that I was dehydrating so I stopped by Cindy Sacco's business Simply Fit and was able to beg a bottle of water from her.  Saved my arse.

Lastly is the Greater Lowell Road Runners who make doing long runs on the course and race day a no brainer.  All we have to do is put on our shoes and go.   

OK, so what about training for this years race?  It sucked.  It snowed 10 straight weekends in Westford.  We had the most snow ever and oh BTW it was also the coldest winter on record.  My training went poorly at best.   I just didn't have the will power to make it through most long runs.  I cut every one short except for one 21 miler on the Boston course.   After that one long run my hips hurt for a week.   Things were not looking good for me.  I was thinking that a 4 hour marathon was in my future.  I did no speed work and couldn't run long.  How was I going to get through this.  But I've always said.  Once I toe the line and the gun is fired, everything changes for me.   I go into race mode mind set.  I try and focus on the one thing I can do, put one foot in front of the other and repeat.  

So it's race morning and I'm going over my strategy for the race.  Go out slow and stay relaxed.  Do NOT push the pace until the last 2 - 3 miles.    I know that starting at mile 16 through 21 I was going to be stressed because of the hills and I would use miles 22 and 23 to recover then it was go time to the finish.   The real question of the day was what to wear during the race.  I went for a light underarmor top with my GLRR singlet, split leg short shorts(my daughter hates them), racing flats that have 10+ boston marathons on them and a light pair of gloves.    

For breakfast I went with 2 raisin bagels, 2 bananas a bottle water and bottle of Gatoraide, 5 electrolyte tablets, 4 advil Gel caps and a 5 hour energy.  The last item I wasn't sure about but I figured it was better than having a stomach full of Coke, which I usually drink b4 a marathon.  We headed to the starting area an hour before our start at 10:25.  Everything worked out perfectly.  How ever I found myself in the coral having mother nature wanting me to GOOO!   I looked around but the ratio of women to men was about 70 to 30.  So I'd have to wait until some woods on the side of the road.  DAMN!!   Soon the gun was shot and we were off.  Well sort of.  It took me over 3 minutes to hit the starting line, but once we got there we were running....slowly.  I told myself don't panic and stay relaxed.  And that's just what I did.  

Here are my splits:

Mile Split cum current pace If continued
1 0:08:01 0:08:01 0:08:01 3:29:53 It was crowded and this was perfect
2 0:07:35 0:15:35 0:07:48 3:18:58 Perfect
3 0:07:23 0:22:58 0:07:39 3:14:19 Perfect a little fast
4 0:07:23 0:30:22 0:07:35 3:14:19 Perfect to fast again
5 0:07:30 0:37:52 0:07:34 3:17:01 I choked on some water, almost puked
6 0:07:32 0:45:24 0:07:34 3:17:26 Perfect took my first GU
7 0:07:32 0:52:55 0:07:34 3:17:26 Pete's wife gave me some coke
8 0:07:32 1:00:27 0:07:33 3:17:26 I'm a running machine
9 0:07:32 1:07:59 0:07:33 3:17:33 I'm in the grove.  Keep on trucking
10 0:07:40 1:15:39 0:07:34 3:19:57 Slipping a little but not to bad
11 0:07:37 1:23:16 0:07:34 3:19:03 Thats it.
12 0:07:36 1:30:52 0:07:34 3:18:47 Took my 2nd GU
13 0:07:51 1:38:43 0:07:36 3:22:20 Scream Tunnel done and half way
14 0:07:45 1:46:28 0:07:36 3:21:01 Slowing some more
15 0:07:59 1:54:27 0:07:38 3:23:47 This area is no mans land
16 0:07:40 2:02:07 0:07:38 3:20:17 Fly down to Newton lower falls
17 0:08:12 2:10:19 0:07:40 3:25:47 First hill I slow but not to bad
18 0:08:29 2:18:48 0:07:43 3:28:24 Second hill I slow a little more
19 0:08:15 2:27:03 0:07:44 3:26:30 Daughter gave me some coke
20 0:08:15 2:35:19 0:07:46 3:26:30 Held steady through 3rd hill
21 0:08:48 2:44:07 0:07:49 3:29:53 Heartbreak hill slowed me some
22 0:08:00 2:52:07 0:07:49 3:25:44 Speeding back up by BC (Amy on my mind)
23 0:08:22 3:00:29 0:07:51 3:27:15 Recovering a little
24 0:08:10 3:08:39 0:07:52 3:26:36 Puddles every where.  
25 0:08:20 3:16:59 0:07:53 3:26:59 Friend passes me.  I shift gears
26 0:08:18 3:25:17 0:07:54 3:26:56 I'm pushing with everything I got
26.2 0:01:48 3:27:05 0:07:54 3:27:05 Fastest I've finished in years.

That was one of the most even Boston marathons I've run.  the difference between my fastest mile and slowest was 1:15.   Not to bad.  I never walked.  only the 5th time I've accomplished that in Boston in 29 runs.   What I wore was perfect.  I was never hot or cold.  Only 2 -3 times I found heart rate sky rocketing and I slowed my breath and got it under control.  There were hundreds of GLRR supporters along the course.  Each one gave me a lift.   But the one I liked most was seeing my daughter Juliana at mile 19.1.  She handed me my secret weapon, a coke cut with water, defizzed.  One thing that pissed me off in the last 3 or so miles was there was a lot of people wearing the foil blankets while running because they were cold.  These blankets were blowing all over the place and hitting me in the face.  
After I finished I never stopped running.   I got my medal, potato people blanket and a bag of food and off to the hotel I went.   Within 5 minutes of finishing I was in the hotel.  SWEET.    But then it happened, when I went in the room, Pete Floss and Jill Trotter were already there to great me.   ARRRGH.  Pete ran a 3:15:00  Holy CRAP!   Jill also smoked me with a 3:20.   The both looked good (for now).     I got my name on the shower list when Coco Sullivan came in the room.  I asked her how her husband James did.  He just got out of a walking boot Friday and decided to do the race.  He's a sub 2:40 marathoner.  But on this day, not so much.  To my delight, I beat him...WAAAAHOOO!!   I think that's what I yelled.  Everyone chuckled.  Now what was coming up is what I fear most in a marathon...the shower.  How much chaffing had occurred?  How loud was I going to yell when the soap did it thing on the raw skin?   Would I cramp in the shower, fall, hit my head and pass out requiring people to rescue me in my birthday suit?    To my delight, NOTHING, I wasn't even going to lose a toe nail.   A success all around.

After I finished showering Pete, Jill and I made quick work of getting to Pete's car in the parking garage next door and headed home.   Well almost.  Seems that the race inflected a bit of pain on Pete.  He is human, who knew?    He was very slow walking down the 5 flights of stairs and over to the garage.  Jill and I had to wait for him every 30 - 40 steps.  Watching him walking down the stairs was a beautiful thing!!!   What a SLUG.

I got home ate dinner and had my usual LARGE bowl of ice cream.  SWEET.   Then got on my computer and started replying to messages.   Hundreds of them.   But one I noticed on the GLRR page was a plea for help at 10 PM.   Jack Pierce from the GLRR's daughter had not located Jack.  She and her mother were in AZ tracking him.   He showed up on the BAA tracking page until the 35K mark, just 4.1 miles from the finish, then nothing.  She called all the hospitals in the area looking for him.   Jack had 31 consecutive Boston's and this would have been his 35 total.  But know one had heard from him.  A flurry of messages popped up and I volunteered to drive back into Boston to pick him up at the hospital once he was located.   He was found to be at Beth Israel Hospital and his sister had picked him up.    Seems he was at the 35k mark when a woman stopped short in front of him which caused him to go crashing to the ground and needed 7 stitches in the mouth (hopefully they stitched his mouth closed, he can TALK) and he also got a black eye.   His daughter doesn't want him to run any more because he's now 73 years old.   But she knows he'll be back.   

So that closes the book on another Boston.   If you read this far you're a better person than most, either that or you don't have a life.   Thanks for joining me in my little world.  On to #30 next year