Saturday, March 30, 2013

Live & Learn: Running in a Foreign Land



by Diane Bosley 
 In January of this year we spent two weeks in Costa Rica. The main reason for this trip was to relax and spend quality time with my family, including my first grandchild! So my goal was to get in some training runs without disrupting other activities.

   Costa Rica is pretty close to the equator. I love opportunities to catch Vitamin D rays when I can. The sun feels really good, but you can be frying in just a few hours.  Also, daylight is pretty much 6am to 6pm (give or take an hour) year round. In Moravia the temperature averages 60 overnight and 80 during the day. At the beach those temps rise to between 70 and 90. Needless to say, living in Ohio, I am used to running in less predictable and often cooler weather.

    When I run 3-5 miles in Ohio I don’t worry about carrying water. I can also run strategically so that I have access to water in many of our local parks.  In Costa Rica many downtowns have parks, but water fountains are nonexistent.

   When we were in Moravia, I was running at altitudes near 4000 ft and then at the beach it was basically 0 to 200 ft of elevation. Even though I have lots of hills in my workouts here, somehow it does not compare. In Costa Rica there is very little flat ground, few sidewalks, and many narrow and uneven streets.

   On my first day of running, my son Michael went out with me for about a five mile loop.  Since he lives in Costa Rica he now talks in kilometers, so as I am running, I am converting this information in my mind to miles.  Recognizing landmarks and committing them to memory is very important, because there are very few street signs even in bigger cities. The postal delivery system there is a topic for discussion all its own. In the map of our route you can see my son kept it very simple, lots of left turns and pretty straight.



   Next time, running on my own, I had a loose plan of 10-15 miles- starting with that same loop and figuring out the rest from there. I knew there was a college (didn’t notice the name) down our street and a corner bar (no obvious name) where I made my first turn- but I could go left or right. I thought that I had correctly gone to the left. When I got to the main intersection and I started what I remembered would be a long downhill. I remembered the fire station just before the bridge and that I would pass a McDonalds and KFC. I had to cross one very busy intersection by a gas station. Then I passed a downtown and my next turn to the left would be at the Ricky Pollo.  Next I passed a local fresh juice store and then another intersection, but I was looking for the home improvement store to my right. I didn’t see it so I continued on downhill. When I got to 3 miles on my watch and was seeing more of a factory district and none of the landmarks I was expecting were showing up I got a little flustered. So I started back uphill trying to just retrace what I had done.  You can see on the second map, I started out ok running the straight horizontal line and then taking a left.  However it’s the lower left where I took the FIRST wrong turn.


    After a few other missteps, I made one extra turn and managed to get back to the Tibas downtown and the same road I had run down. After passing several of the same landmarks going back up, I started looking for a Superbattery place to be on the corner where I would turn back into our neighborhood. I got all the way uphill and hadn’t seen it and then saw the Automercado grocery store that was at least a half mile beyond where we were staying. I tried a few things, starting back down for a short distance on the next right. I turned down one street thinking I had to be close to our apartment and ended up outside a church that was open. I walked inside and said a prayer. Then I went back up to the main street I had turned in from.

    I got all the way back to the Automercado and looked up and realized there was a billboard for a college- 5 minutes away. I was thinking it had to be the one on our street so I went down on the left side thinking I would see another sign letting me know I was closer or where to turn. I didn’t go far enough and turned around again, started back down the hill to the right and went as far as the fire station.  (These are the loops on the right side of the second map)  I was pretty much walking at this point, and now out for more than three hours.   So as I started back up that hill again, I finally noticed a small sign saying that a  university was 800 meters. I turned down the street, RECOGNIZED the corner bar and then I saw the college straight ahead!



    Since I was still  short of ten miles, I decided to keep running because I  was sure  I knew the way to my son and daughter-in-laws apartment complex. You can see on the last map, where the lines are much straighter.   I was now running on roads I remembered!   All I needed to do was cross to the other side, pass the new Lincoln shopping mall and go straight uphill again until I got to the corner where the Blue school was. Then I would go down that street  to get to the beauty parlor, and make one  more turn and I would be there .




    I made it to the apartment complex, but like much of Costa Rica it is gated in. I rang the buzzer for their apartment, I even yelled out for Laura and stood there for a few minutes. A man who was working inside the property came to the gate. My Spanish skills are pretty poor and at that moment I could not think of a single thing beyond hello or thank you.  He spoke a little English, and let me know that the Americano- my son was not there. I said I knew that Laura and the baby were.  I pointed out her car, so he went and knocked at the door. Nobody answered.

    I tried again with the house next door, remembering that it was where their landlord lived. He came to the gate and also spoke to me in English. He dialed Laura’s cell phone and still got no answer. I thanked him, he gave me some water and then I started back towards our apartment. What I later found out was that Laura was interviewing a nanny. She had let her take care of my granddaughter for a short time while she took a shower. She told her not to worry about the door or phone, to concentrate on the baby. So my timing was just lousy!

     Looking at the Garmin maps I can see that there were actually two Universidad’s very close by.  I should have started out turning right and then it would have been all lefts going around on the original loop. I was correct in knowing that a battery place was on the corner of our street but on the opposite end.

   I learned too many lessons that day. I walked out with only a key to get back in our complex and a small amount of water. I carried no colones (money), no id, no phone numbers and did not put on sunscreen. My husband was upset with me, but didn’t realize how long I had actually been out! Even though we were staying in an area that I know was safe, my mistakes took me to an area that I was less sure of.   I was also relying on people being able to speak my language.  I should have let my family know more clearly my plans.
    I did run again a few days later at the beach with my son and then on my own. During those runs I stayed on just the main road from out the gate of our condo community. I ended my vacation running a 9k race back in Moravia. A lot of that course was familiar from my “lost” adventure.

Friday, March 29, 2013

Amish ? Irish? Either way it was a Fun Run






A healthy crowd of about forty NERC members donned green and raced the buggies in Geauga County on Sunday (March 17th). OK maybe not buggy races but I did see Steve & Rich Novack outrun a crowd of Amish walking down the road!  Steve did a great job (yet again) in organizing us.  With maps and pre-run instructions there were distances for all levels. Turn around at the stone house for 2 miles if there were any walkers in the bunch, or maybe go on to the caboose for a 4 miler, how about flashing stop signs for a turn around?  Venture out to the ‘big’ water stop, which was decked out like a mini aid station with snacks and you did just under 10. Quite a large crowd did the entire route  by adding a nice loop after the ‘big’ water stop (13 to 14 miles).  This extra adventure resulted in a very chilling wind on a long uphill that made a few of us think twice about the decision to go on.  It was worth it though, Andy Rattray greeted us on the gravel road with a surprise water stop and the rest of our run was out of the wind.
 For some reason I’ve neglected to mention the hills, there were a lot!  The group was in agreement, this is a challenging course and we were all happy to be done.  To help distract you from ‘the ups’ there were many beautiful views of the rolling country side with snow covered hills and pristine farms.  By the time we got back to town, Burton Square was bustling with activity as the crowds were enjoying another type of running.  It’s spring and the sap is running in all of the maple trees.   The cabin in the middle of town is there to satisfy your curiosity and sweet tooth.  The rest of town is there to greet you with many options for a pancake breakfast, a book sale at the library and the firetrucks for kids to explore. 

As is tradition, the NERC crowd filled up the back of Belle's as we enjoyed the all-you-can-eat breakfast buffet and multiple conversations on running.  This year there was quiet the variety on the buffet, including made-to-order omelettes but alas no GREEN eggs and ham?
  
Join us next year and you too can get a glimpse of the simplicity of Amish life as you run past the farms and various businesses you won’t find in our hectic cities.


Written by Amy Frank-Hensley

Thursday, March 28, 2013

First annual Buzzard Day 50K and 25K Trail Runs



Bright sunrise greeted the 118 runners participating in the first annual Buzzard Day 25/50K events at the beautiful Cleveland Metroparks Hinckley Reservation this past Saturday, March 23. The blue sky and sunshine were a welcome contrast to the unseasonably cold weather with temps in the low 20’s at the 8AM 50K/9AM 25K starts from race head quarters at the Brooklyn Exchange Cabin  
All photos thanks to Dan DeRosha

The 7.8 mile loop course is mostly wide and run able bridle path with a couple miles of road and asphalt paths, making for a nice mix.

A stiff climb is encountered just after the aid station at Whipp’s Ledges … a climb of some 300+ feet in just under one mile, definitely not run able… but very scenic.

After climbing up the ledges, the course has a downhill trend and has a section of road where the views are bucolic and the running fast. There is one water crossing that requires some practice! Below is the elevation profile from a Garmin GPS.
The brainchild of some members of the Medina County Road Runners club, this event is the first of its kind allowed at the Hinckley Reservation and promises to become a spring favorite.


All runners receive:

·         A spacious staging area with lots of room inside the heated the Brooklyn Exchange Cabin

·         Brooks short sleeve, gender specific shirt (sporting a cool Buzzard Day logo)

·         Nice goodie bag with some interesting samples and offers

·         Two fully stocked aid stations with great volunteers

·         A great after-race, all-you-can-eat, home-cooked meal with plenty of room and time to socialize

·         This year’s event featured a visit from the good folks at Lagerheads Brewing Company . They offered generous samples of all five of their brews. I thought the “Kilt Em all Scottish Ale” paired well with the delicious spaghetti and meatballs!

I highly recommend this darn cool event! Event web site here: http://www.buzzardday50k.com/
-          Mark Anson

Wednesday, March 27, 2013

2013 Grand Prix Report


The Grand Prix Race Series has been a part of the club for many years.  One goal has been to promote friendly competition among our members.  A second goal has been to support local area races that want to be included.

For 2013 planning we had a committee (Donna Crooks, John Welsh, Jeremy Verdi, Kelly Chandler, John Distler and myself) that  provided input.  We met over the winter to determine how we could make this better and improve participation. We also tried to talk with people at meetings and group runs to get some feedback for moving forward.

We recognize that our club makeup is changing. Our 2012 membership group included more than 100 members age 40-49. This age group was also most active in last year’s grand prix.   We also recognize that we are happily retaining our mature members and have added a new category of 70 and over.  To promote running to our young family members we will have two 5k races this year that only 19 and under can score in. 

Everyone who participates in a race will score a minimum of 5 age group points. A new element this year is a weighted participation system that will also award 3-10 pts per race based on race distance. There will also be drawings during the season that will award some prizes just for participating.

We have made an effort to spread the races more evenly over the running season.  Locations and distances (5k to Marathon) take into account our member demographic.  With early registration, the cost of many of these races is low and they are nicely run events.

Flag Day and Autumn Leaves are NERC club races and benefit our scholarship fund. Two of the races are also a part of the Ashtabula Distance Runners series and an additional two are part of the Lake Health Running Series. Choosing to run any of these races gives even more value for your efforts.

If all goes as planned, more of our members will receive a little payback for their investment in Grand Prix Races.   In the bigger picture- the many good causes that these local races promote will also see a growth in their race bottom line.

Sunday, March 17, 2013

How to Host a Successful Road Race


Road races, whether they are a 5k, 5 mile, or marathon have become an institution in this country.  Viewed by individuals and organizations alike as a way to bring people together to accomplish goals, either by competition, exhilaration of the finish, or raising funds for charities. Road races are more influential than ever.  We all have our favorite race and reasons why it is our favorite.  Is it the post-race refreshments, a scenic course, or incredible SWAG that gives us these feelings, it is different to everyone.  I was asked to post on here to give everyone a little insight as to what are the basics to making a successful road race.  As part of my job I time races for Greater Cleveland XC Running, Racing, and Promotions.  We time an average of 30 races a year, including Friday Night Lights, Captains’ Run, Red Bird Run, and do promotions for many others including the Lake Health Series.  I have seen the good, the bad, and the ugly when it comes to smooth successful race.  As much as I would hate to admit it even as we grow we have made mistakes of our own, so as I learned the hard way hopefully you won’t have to. 

Ok, so Rule #1 for success is that you have to be different:

Anyone can throw together another weekend morning 5k but how will you differentiate yourself from any number of other races going on at that time.  Even changing the time of the race can be that IT factor.  Friday Night Lights is our most successful race.  It is held on a Friday night (obviously) under the stadium “Lights” at Mentor High School.  The race doesn’t start until 9pm.  This gives it something that this area has not seen.  It pulls people in from over an hour away because the course is also quite fast.  This makes for a good marketing tool because it is not what people are used to. 


On to Rule # 2 Timing:

I’m not talking about chip vs. hand timed.

This is the age old story of David vs. Goliath on a Sunday morning.  We all know what we are doing that 3rd Sunday in July…  That’s the Johnnycake Jog.  It would be hard to have a successful expansive race on that day, or even the day prior.  Yes, sure you can have maybe 50-100 people but it will be hard to get much more than that because nearly 3,000 of North East Ohio’s running community will be gearing up for its biggest 5 mile.  So use a race calendar and figure out what days are good days to hold your race…  It may just be the thing that gets you the numbers you need.

Rule # 3 Sponsors:

Sponsors are crucial to a road races success.  They hand you the money or supplies you need to fund your race or make it runnable by anyone and all they ask is that you put their logo on the back of a t-shirt?   Sounds like a fair trade to me.  A very good race director will spend months in advance readying for their race including gathering all the necessary supplies which include, food, water, awards, door prizes, shirts, timing, and course prep.  Sending out letters, e mails, or phone calls to local establishments is a great way to get backing for your race.  Most places will donate something, at least some cash so you can afford timing for your race, or food for after.  So hit up those businesses you know of, your friends’ businesses, and the ones that are in direct correlation with your race.  So to use Johnnycake Jog again, the course runs right past the Target on rt. 20, well Target donates thousands of bottles of H2O, also volunteers and promotion of the race.  Pretty smart. 

That brings me to Rules # 4 and #5  Workers and Course work.
I lump these together because the course work is done by your workers.  
 
So, there are ton ton ton of high schools in lake county.  I cannot even begin to count them.  These are a great place to get workers,  if you were unaware most high schools require a certain amount of volunteer hours for graduation, and if they don’t Colleges like it on high school transcripts.  Your local XC or track teams are usually your best bet, but if you got other sports, you could pull in some people that wouldn’t normally go to a road race, because their kid or friend is volunteering at it.  This is a trade secret so don’t post it on facebook that I am telling you, but it is your number one way of getting kids to volunteer and the community familiar with your race.  Now course work is probably more important than #5 but the first 4 rules are basic necessities.  So if anyone has gotten lost on a course before, you know how frustrating it is.  MARK YOUR COURSES PEOPLE, you can’t depend on police, or volunteers to know their way around your course, but runners are usually used to reading arrows if they are visible enough.  There are some people out there with poor senses of direction so you won’t always be able to please everybody, but go through it with someone that has not run your course before and see if they can get through it, also make maps available, then they can’t blame you for their mistake!
There are other keys to having a successful road race, but every race although the same at its core, is ultimately different, so it sometimes takes a year or two of bumps to get to the point where you can spend most of your time marketing it and less time preparing because you know your Do’s and Don’ts.  

Follow these basics and you are definitely on your way.  - John Distler
p.s.   I did not cover timing because this is an informational blog, not an infomercial blog.  If you want to talk about timing you can email me at distler@secondsoleohio.com

Wednesday, March 13, 2013

Track Tidbits


Track Tidbits – New Weekly Starting Time for 2013 Season
 
Riddle me this, fellow NERCs.  What is oval shaped, gets stepped on a lot, and can reduce your race time?  Is it an egg being tossed at your feet to make you run faster?  I think not.

It's the Kirtland track and the NERC speed workouts!  Wednesday, April 3 will begin a new opportunity for us all to get stronger, faster and more efficient.  I promise you will improve without getting hurt.  All it takes is some determination and a bit of guidance.  Bring your running goal to the track and we will help you to achieve it.

All are welcome (any level).  If you want to acquire more pep in your step, then come on down to the track work outs.  Please wear a watch, so that you can watch the time start slipping away.

WHAT:            Track Work Outs

WHERE:         Kirtland High School Track
                        approximately one mile south of I-90 on Route 306

WHEN:           New starting time!!!
                        6:30 PM to 7:30 PM
                        every Wednesday
                        beginning April 3
                        through September 11

CONTACT:     Coach Rick 216 – 408 – 5441
                        spiderwebb500@aol.com

P.S.  On the rare occasion that the track is occupied for a high school event, we will walk across the street to run the trail behind the library and do a little hill work, up to Penitentiary Glen and back.