Sweet Home Alabama (or Roll Tide)

This is likely to be a rather lengthy entry, so sit back, grab a huge cup of coffee and read on. It’s been about a week since the Mercedes Marathon, and we are beginning to feel normal again. We got a sports massage yesterday, and after 5 days of not running, we went out and did 6 miles this morning at an easy pace.

I am truly grateful to God for allowing us to experience a wonderful trip to Birmingham last weekend. We made it!! We achieved the goal of a personal best time of 4:12:24, an awesome experience. Cindy overcame her foot injury, battled her way through some IT Band pain, and cousin Lee brought us home (more on that later). God is truly good. He gave us great weather, protected us from injury on a crowded course (see below), and once again taught us the importance of perseverance in life.

Special thanks to the Mckinney family of Birmingham. Uncle Roddy, Aunt Janice and cousins Lee (wife Lara) and Danny. You guys were awesome!! Best family in Birmingham (inside joke for Lara). Lots of carbs and good company! We really appreciated Roddy and Janice opening their home to us and providing the pre-race nutrition, transportation and a nice, warm bed. John and Jessica really enjoyed the televisions and the pool table in the man-cave.

As for the race itself, here is a mile-by-mile breakdown.

Mile 1 9:17 A good start. A little fast, but the streets are so narrow and crowded, you almost have to run faster just to defend yourself.

Mile 2 10:04 Purposely pulled back a little here, trying to find the right feel. The pack is still really thick at this point.

Mile 3 8:59 Not sure the mile marker was in the correct location here. We didn’t feel like we picked up the pace, but look at the time!

Mile 4 10:41 Ditto

Mile 5 10:04 Finally beginning to settle into some semblance of rhythm.

Mile 6 9:38 The Green Springs Ave hill (Red Mountain, will see it again mile 23). I’ve never seen Cindy get angry during a race until now. It would appear our marathon pace is the same as the pace of the back-of-the-pack half-marathoners and for the second year in a row, we were hemmed in while trying to attack this hill. This was almost full-contact road racing. The race organizers really need to find a way to split the two courses sooner.

Mile 7 9:58 And now an editorial comment… for the love of Johnny Kelly, will some race director PLEASE have enough chutzpah to enforce the “no headphone” rule? Twice in this mile, I almost collided with a slower runner who cut me off while I was trying to pass. The reason for the near-disaster? These other runners were wearing headphones and could not hear me when I approached and called out the standard “on your left” warning. The second incident caused me to stop completely and throw up my hands to warn the other runners behind me.

Mile 8 9:16 Finally!! The half-marathon course goes its own way. We got into a good rhythm here. The pack thinned and we start turning some consistent splits.

Mile 9 9:33 SoHo. Home of Tria market. Best in Birmingham. It is to die for!!

Mile 10 8:21 Saw Roddy and Lee, our official support crew this year, for the first time. Dropped the outer layer of clothing by the light of the silvery moon (inside joke).

Mile 11 9:28 Heading down to the greenway by Lakeshore drive.

Mile 12 9:21 We felt like we’d finally hit a good rhythm here. Running through a nice, quiet neighborhood. The fans that were along the route were very enthusiastic.

Mile 13 9:51 Halfway home. Time to get serious. The course really flattens out at this point. A good time to relax and enjoy the solitude of the greenway.

Mile 14 9:24 Lock it down.

Mile 15 9:35 Easy does it, one step at a time.

Mile 16 9:49 Cindy said that the IT Band on her right leg began hurting her about here. There were a couple of severe uphill sections crossing over bridges that likely worsened the pain.

Mile 17 10:11 Entering Mountain Brook here. There is a big hill on Cahaba Road that acts as the welcome mat. Evans found a vacant port-a-john. Yay!! Time to go wee-wee.

Mile 18 9:26 We saw Roddy and Lee again here, and this time Lee jumped in and ran with us until mile 24. Lee is a former track standout at the University of South Alabama in Mobile. He has been fighting some knee pain recently, but plans to join us for the full race next year. Lee was a nice bandit, he didn’t take any assistance from the aid stations. He kept us in stitches for most of the time.

Mile 19 9:45 We passed the Mountain Brook Country Club here. This is funny, on a bright, warm, sunny day there were no golfers on the course. These people must be so rich they just use the course for decoration!! Interesting factoid… land is so scarce in Mountain Brook that we passed several locations where someone bought the lot, demolished the house and rebuilt a custom home on the same location.

Mile 20 9:52 Evans almost hit the wall at this point. His sinuses were draining and making him nauseous. Too close to home to quit though, must keep pushing.

Mile 21 9:26 Two runners ahead of us almost missed a turn here and Lee called out to them to turn around. In return for his good deed, he received an embarrassed look of thanks.

Mile 22 9:52 Heading up Red Mountain for the final time. I remember Lee looking around and beginning the mantra, “We Are…. Marshall!!”

Mile 23 10:24 Up the mountain, it’s the biggest hill we’ve ever climbed. For our Cape family, just imagine the hill in front of Woods Hole Country Club at the CCM, stretched out for almost two miles. Just for fun, Lee ran the final 100 meters of it backwards.

Mile 24 9:04 Kicking for home. Lee dropped out here to get his car. Roddy was here and took some good pictures.


Mile 25 9:51 Cindy stopped for about 30 seconds to stretch her IT Band so that we could have a really good kick at the finish.

Mile 26 8:59 Great last mile!! The stretching helped Cindy’s pain. We felt so strong. The adrenaline took over and we felt very relaxed, knowing that, barring disaster, we would get the PR.

Mile 26.2 2:14 The finishing chute was fantastic!! The crowd was incredible. The announcer noticed our FTC singlets and we heard a few “Go Falmouth!” cheers from the crowd. Cindy even started blowing kisses when the announcer said she was “stylin’ and profilin’!!”



After the congratulatory call from the President, we showered, ate, napped, ate, watched the UNC game, ate... get the point? It's not really about the running, it's all about the food. Next race? Cape Cod Marathon, October 2008, inching closer to Boston. Ashleigh came home for the weekend and brought Michael with her. Jessica has another basketball game tonight. Stay tuned.... more news to come!

Basic Rules Of The Long Run

Well, well, well....

We finished our last long training run for the Mercedes Marathon this morning. During any long training run, my mind can wander to strange places and today was no exception. As the miles clicked by, I created my own "Basic Rules Of The Long Run" list of undeniable training truths.

Rule #1 - never trust the weatherman... go outside and look up. The forecast for this morning was breezy with a steady rain, changing over to snow. Actually we never got a drop of precipitation, frozen or otherwise. We spent a good hour last night and this morning obsessing over what to wear, how to layer, how often to change, etc. I knew with rain, wind, snow and temps in the low 30's the waterproof outer gear would be required, but someone please tell me... has there ever been a waterproof jacket that didn't make you sweat like a pig? So... we stashed jackets, dry gloves, dry shirts and hats so that we could change mid-run, but all for naught. Sounds like Cape Cod weather, eh?

Rule #2 - Relax. Sounds a little strange to have to mention this, but when running one must remember to breathe. Breathing is easier when you aren't tense, and it's easier to relax when you have good posture. Things start to get serious at about 12 miles, but I focused on keeping my shoulders back and my head up, eyes fixed at about 30 meters ahead (that's where Cindy usually is, not a bad view, if I may be so bold). Not surprisingly I caught a good second wind.

Rule #3 - That which does not kill me makes me stronger. No pain, no gain. Every race we run, at about this point in the training, we get pretty banged up. A lot of little nagging aches and pains. I've learned to listen to my body and take what it gives me. For example, I've learned that after about 2 hours of running my IT Band on my right leg will begin to complain. Experience has taught me how to deal with it, to relax (see Rule #2) and pay attention to my mechanics. Pain is actually my friend, sending me little warning signals and giving me all kinds of useful information. After all, that's why we call it "training". We're breaking down muscle tissue so that, when it recovers, it will be stronger.

Rule #4 - Rest is good. At about mile 18 this morning, I remember thinking, "Just 2 more miles. Then a hot shower, a hot bowl of cereal and a nap." I love naps. It's funny... when I was a child I fought my parents tooth and nail over having to take a nap. The truth is that they were really smart! The older I get the more I appreciate taking just a little time to snooze. This morning I only got in about 45 minutes, but boy, was it worth it!! I was so refreshed when I woke up.

Rule #5 - Shut up and run. I told this to myself several times today. At mile 8 I thought about how cold my nose was getting. Then I thought, "this is just training, what are you going to do on race day? Just shut up and run." At mile 14 I started to think about how tired I was. Then I thought, "this is just training, what are you going to do on race day at this point? You've barely passed halfway, so shut up and run." At mile 19 I thought about the soreness in my calf muscles. Then I thought, "this is just training, what are you going to do on race day at this point, when you're running faster and you still have more than 10k left? You gonna quit or are you gonna kick? Just shut up and run."

All this sounds a little crazy, I know, but for me, it works. We ran the last mile with a little kick, a little over a minute faster than the overall pace. Like I said earlier, my mind does strange things over the course 20 miles. Cindy has a much simpler method. She sings. Maybe I should try that sometime.

'Twas The Night Before The Last Long Run

Tomorrow is the last long run before the Mercedes Marathon, a 20-miler. I always look forward to these, and this one will be a different sort of a challenge. The weather forecast is calling for..... snow!! Yes, in the sunny south, I think we may be running in a good coating of the fluffy white stuff. It should be a lot of fun, as long as we're careful. The pace will be a little slower as we'll have to watch our step. We'll have to put on the waterproof gear, grin and bear it. I can't wait for the hot shower afterwards!

More after the run...

Mid-January Ramblings

I finally bought a laptop this week. Dude, I got a Dell.... I'm actually posting this blog entry from the dining room table. Oh what fun... I'll likely get a new email address this week so Cindy and I don't get confused.

Speaking of confusion, we've had another wacky weather turn here in Fort Mill this week. Highs have been in the 60's, lows in the 40's, and yes, it's finally made me ill. Running with a cold is no fun at all, but the Mercedes Marathon is in 4 weeks, so on we go.

Speaking of running, this week is a "down" week, longest run is 12 miles. Next week we do our last 20-miler before we start the taper. It's hard to believe the next race is right around the corner. We're really excited about it. Can't wait to see Roddy, Janice, et al. Can't wait for that mountain at mile 23. We had so much fun on it last year. Hopefully this time Roddy won't be having surgery and we'll get him to wait for us at the top.

Speaking of waiting, it seems that patience is not one of the virtues possessed by Ashleigh's beau, Michael. When Cadet Dockery phoned princess yesterday to she if she would come visit, he was informed she was busy with school work and would see him today. Well, about 4 hours later, he shows up outside her dorm. Here's the funny part... at The Citadel, cadets cannot leave campus during the week unless they are exercising... our boy Forrest ran the 20 miles from his dorm to hers!! Unbelievable!!! He's paying for it today, those muscles are just a little tender. He's got it bad for the princess....

Speaking of the princess, Ashleigh started 2nd semester classes this week. She's getting her lab science credit this time around, botany. Auntie Pam, you two should have lots to talk about next time we're in Falmouth.

Speaking of Falmouth, we're thinking of a trip this spring. How does this sound to the folks on Hickory Hill? Getting in the mood, I'm reading Thoreau's Cape Cod, again. We do miss seeing you all, and I'm getting a craving for Coffee O.

Speaking of Coffee O, it's time to grab a hot drink for my throat and get ready for the weekend activities. Hopefully I'll have enough of a voice to lead worship on Sunday morning. If not, one of the gang will take over and I'll just play and smile.

Speaking of smiling, I hope everyone has a wonderful, blessed weekend with family and friends. Love to all...

Happy New Year!!

Happy 2008!! The calendar says 2008, but the marathon training schedule says it's Tuesday, time for the Yasso 800 workout. So... Cindy and I went to bed early last night, got up this morning and headed to the town park for our version of a New Year's celebration. We did see some other folks along the way, including our neighbor from down the street who's still enjoying the pecan pie we baked for him on Christmas Eve. After the run we showered, woke the children, and all headed to Starbuck's in Baxter Village for breakfast. For the training record, let it be so noted that Cindy had a decaf soy milk vanilla latte with a slice of low fat cinnamon swirl coffee cake, and Evans had a decaf non-fat milk coffee, also with the low fat coffee cake.

While we were enjoying our breakfast, it occurred to me that our friends from Falmouth would be, at that moment, kicking off the annual Hangover Classic, a Falmouth Track Club event that consists of a 7-mile (sort of) run, brunch and various "awards". One of these years we're going to surprise them and actually show up. Nothing like a brisk run through the Sippewissett hills to get the blood pumping for the new year!

The next race (drum roll please) is the Mercedes Marathon in Birmingham, AL, February 10. We did this one last year. The course is quite challenging and while we may not beat our time from Marshall, we're hoping to get close. It will be good to see our McKinney clan, and John sure is looking forward to hooking up the XBox 360 to the huge HD television.

That's it for now.... we'll keep you updated on the training. I wish all a happy and prosperous new year!!

It's Also Contagious

It's been a few weeks since the last post.... my apologies. After the Marshall Marathon, life seemed to accelerate, deadlines at work, Christmas musical at church, shopping, and.... oh yes... my birthday.

Happy birthday to me! Thanks for all the wonderful cards, emails and birthday wishes. Speaking of cards, there was one that stood out as perhaps the most thoughtful card I have ever received. It came from a friend at church, and it set me to thinking about how I have lived my life so far.

The card itself was quite simple, basically just a quote from author Max Lucado. It reads as follows: "Next time a sunrise steals your breath or a meadow of flowers leaves you speechless, remain that way. Say nothing and listen as heaven whispers, 'Do you like it? I did it just for you.' In the coming year, may God's wonders in your life leave you speechless. Happy Birthday!"

My friend Sam sent me that card. His personal note on the inside said that when he saw it, the card made him think of me. He said, "It's so you!!" I was both flattered and humbled to realize that the way I have lived has affected (however slightly) someone not under my parental control.

That birthday card made me pause and think of the sights I have been blessed to observe. Countless sunrises on morning runs. Sunsets over Cape Cod Bay, an evening sail in Megansett Harbor, right whales feeding in the North Atlantic, a full moonrise over Nauset Light beach, an early spring Appalachian high country snow, brilliant fall foliage along the Ohio River, just to name a few.

Thank you, Sam, for thinking of me. Evidently the music is not only perpetual, but also contagious. "Take a good look at God's wonders - they'll take your breath away." (Psalm 66:5 The Message)

Reflections On Marshall

A week has passed since the Marshall University Marathon. We've had time to reflect on the race and sift through the experience, compiling out unofficial list of lessons learned. I'm still not sure why I cramped so badly at mile 17, but I'm very pleased at how I was able to fight through it and still post a personal best time. Therein likely lies the most important lesson from this race: always respect the marathon. It would be easy to become greedy and say, "If I hadn't cramped, I could have run sub-four". But I think the wisest thing to do would be to "take what you can get and be grateful". After all, 4:14 is two minutes faster than the previous PR.

The marathon is one tough event, filled with peaks and valleys. Talent and athletic ability are of no use when the difficult times arrive. These tough periods in a race must be expected, anticipated and embraced. They require preparation in advance. To paraphrase Vince Lombardi, the will to win is not the important thing. It is the will to prepare to win that makes the difference.

The film "We Are Marshall" was shot in several locations in and around Huntington, WV. Here are some pics of some sites central to the movie.


Springhill Cemetery, the site of the memorial to the plane crash. Six players, whose bodies could not be identified are buried here together. The site overlooks the cities of Huntington, The MU campus and stadium.


Nate Ruffin, captain of the 1971 Young Thundering Herd, died of cancer in 2001. He is buried next to his teammates. Jessica is getting a closer look here.


Nate Ruffin's headstone.


Someone left their artwork of number 25.


This is the top of the monument. On the sides of the monument below are inscribed the names of the players, staff, boosters and flight crew killed in the crash.


The main entrance to the campus. The building is named "Old Main".


The Chief Justice John Marshall statue, for whom the school is named.



The memorial fountain, in front of the Memorial Student Center.


The plaque beside the fountain.


On November 14 of each year, the anniversary of the crash, the water to the fountain is turned off. The fountain remains dry until the spring.


Outside Joan C Edwards stadium.


A church across the street.


The 50-yard line.


State Road 75 in Kenova, the site of the plane crash, less than a mile from Tri-State Airport.



The Marshall plane clipped the tops of the trees to the left...



...and crashed into the hillside near the bottom of the ravine to the right.




The Keith-Albee Theater on 4th Avenue. This is the theater depicted in the movie, and was the site of the world premier of "We Are Marshall".


The Frederick Hotel on 4th Avenue, site of the crash hearings held by the NTSB.




Jim's Restaurant on 5th Avenue, inspiration for the restaurant in the movie.