Report from Steamtown, USA

We made our way up the northeast extension of the Pennsylvania Turnpike, often a difficult drive, with tractor-trailer trucks being driven like Miatas, and never ending construction zones.  This Friday evening, though, it wasn’t so bad, and my wife and I made good time.  We were heading up to Kingston, to spend a night with friends, and to shorten the trip to Scranton the next morning.  I sent a “Glympse” email to my friend, Ivan, with whom we’d be staying.  This clever app allows your host to follow your progress in real time along the road, know how fast you are going, whether you’ve made a wrong turn, and know when you will arrive.  It was nice to spend the evening enjoying a delicious spinach quiche made by Ivan’s wife Cheri, have a beer, and sit outside with an outdoor fireplace going in complete relaxation mode.

The next morning, I went for a really slow 3 mile run with Ivan, which was a good way to keep the muscles warm and working.  The weather, which had been predicted to be rain the whole weekend, was starting to look less monsoon-like, and more like scattered showers, especially on Sunday.  After some pancakes, we left and headed up the last half hour of driving to Scranton, and to the pre-race expo.  This is held in the Scranton High School gym.  For a small marathon, which is capped at 3000 entries, the expo was well organized, and had all the necessary elements:  a line to pick up your number and T-shirt, commemorative shirts, hats and other Steamtown branded items for sale, vendors for gels, sports drinks, and accessories, and a nice wall-sized map of the course.  I got the feeling this was a “runners” marathon, since I saw an awful lot of Boston Marathon jackets on the people picking up numbers, and no-one looked like they were just there to take an easy jog from Forest City to Scranton.

After buying a couple of T’s, some gels for me, a hat, and, oh yes, picking up my number, we left and headed up to Clarks Summit, about five miles north of Scranton, and checked into our hotel.

Tony, Frank and Lisa

Tony, Frank and Lisa, outside the Hampton Inn, Clarks Summit, with the fall colors in the background.

We took some time to relax in the hotel, then headed out to dinner, at Bellissimo Pizzeria and Ristorante, with the others in our group.

Welcome to Marathoners

Bellissimo Sign welcoming the runners.

At the restaurant, we had a large group, Lisa, Tony Brian, his wife Sarah and their two kids, Dan and his girlfriend Ashley, Steve and his wife Caren, and my wife Kathleen and me.

Lisa, Tony, Carin, Brian, and his daughter.

One half of the table, Lisa, Tony Caren and Brian with daughter.

Frank, Steve and Dan

The other half of the table, Frank, Steve and Dan.

Pretty much everyone stuck to the rule of pasta before the race.  There was ziti, ravioli, penne, spaghetti, and a few others which I don’t recall.  Tony drank a Bud, and Lisa had a Yuengling.  It seems that’s a sure way to do well in a marathon the next day.

We called it a night pretty early and headed back to the hotel.  The staff at the hotel was very accommodating, and told us they would have breakfast ready to go at five AM the next morning, so we would be well fed heading our for our race.  True to their word, the waffle maker, and the whole rest of the breakfast buffet, was ready to go when we came down the next morning.  Thank you, staff at the Clarks Summit Hampton Inn!

Brian and Frank at Breakfast

Frank and Brian at Breakfast

It took some work, a degree in logical thinking would have come in handy, in order to figure out the car arrangements for getting to the start of the race in Forest City.  Our final plan was for Caren, Steve’s wife to drive Steve, Tony, and me to Forest City, then Caren would head to the first support zone.  Lisa would drive Brian and Dan to Scranton and then they would take the bus up to Forest City.  Sarah, Ashley, and Brian’s kids would arrive in Scranton in time for the finish, and Kathleen, likewise would drive to Scranton and find her way to the finish line.  On the way to Forest City, we got to see the starting gun being towed to the start, the “gun” being a civil war canon.

Starting "gun".

The Starting “Gun”. It really sends out a shock wave when fired.

In the gym at the Forest City High School, we took care of last minute details, including, of course, a trip or two to the porta-john.  Interestingly, they had separate units for men and women, which, I’m sure, made the women very happy, since we guys are not exactly neat and tidy.  The runners were filing in, past the cheerleader brigade out front, the friendly students handing out coffee and hot chocolate, and the busy looking officials.  For a smaller marathon, they do know how to make us comfortable.  My impression at the expo was again confirmed, that everyone of the assembling runners looked like they were fit and ready.

Gym at Forest City H.S.

The gym at Forest City H.S. starts to fill up.

Steve came up with the idea of writing our names on our bodies, so the fans would know who to yell for.

Steve gets a name.

Let’s see, that’s S…..T….E…, don’t want to make a mistake!

STEVE!

Nailed it! STEVE : )

Frank and the magic marker.

They’ll need to look at my legs to see my name. I wonder if that will work.

And here’s the group all together, getting a bit nervous, and wanting to get the show on the road.

The group from SJAC

SJAC Marathoners wait in the gym at Forest City, H.S. Dan, Brian, Steve, Lisa, Frank and Tony.

The race started off close to the planned start of 8 AM.  Fortunately for us all, the rain stayed away for the entire race.  The temperature at the start was about 40 deg., and it warmed up to about 50 by the end.  True to all the stories we had heard from former runners, the start is a very steep drop down hill.  The net drop in the first 10 miles is about 900 feet, and one really gets sucked in to the speed one gets from letting it rip down hill.  I noticed that at the halfway mark, while I was still hanging with Tony, my half marathon time was faster than any half marathon I’ve run, just under 1:45.  Ed, from SJAC, warned us about going out too fast.  My feeling was that to slow down also takes a big toll on the muscles, from the braking action, so you are damned either way.  Just past the half marathon mark, the run gets into a rolling hill, up and down, mode.  It heads into the woods over graveled trails, which I found hurt my feet.  By sixteen miles, I had given up all my time savings and started to really slow down.  My legs were in pain, and I was starting to get some twitches  in my calf muscles.  Between the pain building in my muscles and the twitches turning in to real cramps, I could see my time goal not just slipping away, but having left the station a long time ago.  So, what to salvage?  By the way, Tony had steadily moved forward at the halfway mark and it was the last I saw of him until the finish line.  Leaving the last of the trails in the woods, we continued on rolling roads as we headed toward Scranton.  I had the honor of running beside  “Hizzoner” Mayor Chris and his wife Donna, of Scranton, who were both looking very good over the last several miles.  As we ran along, the crowds grew large, and their support for their mayor was tremendous.  I got energized by their loud cheers for their mayor, pretending it was for me, which really helped drive me to the finish.  Over the last two miles I was getting some very strange cramps in my left leg causing my foot to twist almost sideways.  I’m sure I had a bit of a Quasimodo look as I headed up the remaining climb to the finish line.  Crossing the finish line, I was barely able to lift my arms to shoulder height, trying unsuccessfully to look good for the camera.  I finished in 3 hours, 57 minutes and 11 seconds.  My personal best is 3:44:14, so I didn’t make a PR, and I certainly didn’t make my Boston Qualifier.  But, I finished under four hours, and I was happy to have done so.  Tony was brilliant, finishing in 3:39:06, under the Boston standard of 3:40 for his (and my) age group.  He was very depleted at the end of the race, as were we all, although I think he was worse off than the rest of us.  Steve finished in a very respectable 3:45:34, not what he wanted, but then, it’s a tough race.

Tony at the finish.

Tony, wearing the smile of his best marathon ever, and a Boston Qualifier!

Steve, at the finish

Steve, happy to be finished.

Frank, in front of the Scranton court house.

Frank, glad to have warm clothing on, and happy to have survived.

Caren and Kathleen

Caren, Steve’s wife, and Kathleen, my wife, provided invaluable support and cheer in our efforts to prove ourselves on the marathon course, and we thank them from the bottom of our hearts.

After we had a chance to warm up, replenish some fluids and let the muscles stop twitching, Tony, Steve, Lisa, and I, along with our support crew of Caren and Kathleen, headed back up to Clarks Summit for lunch.  We ate at a surprisingly good Mexican restaurant across the street from our hotel, called La Tonalteca, a chain, but with very authentic food.  Poor Tony found it hard to face eating anything at this point, leaving a beautiful bowl of tortilla soup untouched, but the rest of us found it in ourselves to chow down.

I find each marathon I run to be tremendously challenging, often painful, and mostly discouraging.  As soon as I’m done, why am I thinking about the next one?  I think I really love this sport, greatly respect the runners who run with me, and want to keep pushing to get better.

Frank

one small regret

It was a great weekend. Unfortunately NOW I have my appetite back and I think of the tragedy of the missed meals with my fellow runners Frank, Steve, Bryan, Dan and Lisa. Also Frank’s wife Kathleen and Steve’s wife Caren who were so kind to a very beaten up runner (me). Ah Saturday night in downtown Clark’s Summit at the Italian restaurant and all I could eat was a side of ziti and lots of bread…are you kidding? And Sunday lunch at a great looking Mexican joint and I just stared at my Taco soup. The horror. Give me another chance and boy would I do my restaurant mates proud. But alas. The run was probably the best run I ever did (btw trust the taper). I wanted to do even splits the whole way. I didn’t but I wanted to. Target time was 3:40 and not a second over that to qualify for Boston. At 13.1 miles I was at 1:45 which is…hmmm…oh yea 3:30 for a full. I felt good but knew I would give some of that time back on the back half with the hills. Sure enough I started fading a bit by mile 16. That’s where the mental games kick in. “when the going gets tough, the tough get going” and ” pain is temporary” and “just do it” and thinking about all the training that I’ve done with Frank, Steve, and Bryan. Head games man. Started fading but fighting it. Finally made the right hand turn onto the home stretch about a mile to go most up hill. My watch said 3:30 something… a runner next to me kicked it in and started sprinting up the hill. I thought “Goddamnit I can’t let this go” and started sprinting also. I was pissed. I needed that emotion. Kept at it and the clock said like 3:39:30. Talk about no margin of error. Of course I paid for it the rest of the day. I didn’t mind the sore muscles so  much as the upset stomach which prevented me from enjoying the meals with my friends but what can you do? Thanks guys for everything and Frank too as sort of the Godfather of the whole event.

The Art of the Taper

Frank tapering

Exercising the brain, i.e., doing a NYT crossword.

What a cheap excuse!  No, not running today.  I’m tapering.  Tapering my butt!  I’m expanding.  I must be.  My shirts are tapered.  No-Iron, too, but that’s for another blog.  No, I can’t be running less than half of what I’ve been running, and then say that I’m gaining fitness.  My last long run, 21 miles, was 10 days ago.  Since then I’ve managed to get in a total of 19 miles, all at a repressed pace to allow for the magic of the taper to take effect.  Part of that low mileage was due to my being on call last week, so I had to work some long hours, and didn’t get in the usual run with the club on Sunday.  It was, in a way, a forced taper.  Now we only have three days left before the marathon, and I don’t feel like a sprite dancing over the water.  I was expecting, perhaps, a feeling of “incredible lightness of being” with homage to, and a twist on, one of my favorite authors, Milan Kundera.  Oh, I will grant that I’ve taken my bluejeans belt up a notch, and I’m running comfortably at paces which used to be impossible.  But I have a fear that all that will slip by, that the peak is passed, and that the old bugaboos will still haunt me when it comes time to face the start line.  We say we are ready, that we’ve put in the miles.  We have certainly sweated a lot these past four months.  Imagine the cost of all the sports drink which cycled through our systems, only to be lost as a stead flow of drips on the ground, and wrung out from shirts, shorts and socks.  Running is considered an inexpensive sport, since there are not many necessities, but buying shoes every few months, and refueling with organic, healthy foods to replace the calories burned is not cheap.

One of our club mates asked that I report on who eats what the night before the marathon.  Our group will be heading out to dinner together the night before, at an Italian restaurant.  Steve, who made the reservation, had the temerity to ask the owner if he was sure he would have enough pasta to feed us.  I’m sure there was silence and disbelief on the other end of the line, then “what, are you jokin’?”  Wine or beer the night before?  Good idea or bad?  I don’t know, but I plan to go ethanol-free.  All these fears come bubbling to the surface a few days before the marathon, but come the day, I’m sure they’ll be suppressed, and only confidence and good cheer will prevail.

Now, it’s off to run my last Wednesday night run before the race.  By the way, I signed up for Philadelphia, Nov. 18.  I think it’s good to keep looking forward.

Frank

Bucket List

As Frank did not run on Sunday, I’ll act as the “fake” Frank (“why yes that chianti was lovely with the lobster bisque!!”). In case anyone has forgotten, the marathon is this weekend. I have a lot of mixed feelings about this. Some include being nervous mixed with not quite dread. I mean it’s a hard run, man. But I know how good I’ll feel having completed the damn thing- yadda yadda yadda. Someone mentioned bucket list which I really don’t have this penciled in anywhere but certainly a great idea. I do have a bucket list for my old dog though. That list includes a drive through at McDonalds, a visit to the beach, an afternoon with the Kelly’s dog Daisy with the loose morals, and a night sleeping in the kids bed. Anyway I’ll be eating some pasta this week and trying to stay positive (and this is not a plea for a lot of phony “ah, you’ll do great!!” comments thanks anyway). I did do the El Torro roller coaster at 6 Flags over the weekend so if there was a bucket list that would be on it.

Poison Ivy

Since we are not solely training for a marathon, regular life goes on, even as it draws closer and closer to the race. Last weekend, noticing how the recent rain caused the grass growing between the bricks of my sidewalk to spread and cover nearly the whole walk, and the ivy to spill over the walk as well, I readied myself to the unenviable task of cleaning up that walk. Since I live in a corner house, the walk runs from the front of the house to the back of the property, a good distance. It takes the front walk of four houses across the street to match the length of my fine, brick sidewalk. I knew there was poison ivy along the fence in one spot, and every year I make an effort to avoid contact. Every year I fail, and wind up with ugly patches of scaly, red, blistered skin on my arms. This year was no different. I saw the obvious vines, handled them with gloves, and took great care to keep me and the leaves separate. But I think there were some small shoots I missed and wound up, again, with the rash. It got on my wrist, my chest, behind my ear, on my knees, and around my waistband. That stuff is sneaky. According to what I’ve read, and from my own experience, it takes about three weeks to go away. Topical steroids help a bit in lessening the itch, so does calamine lotion, but only a hefty dose of systemic steroids will squelch it, and one must take them for three weeks to keep the reaction down. I’d rather suffer the poison ivy.

That off my chest, how’s the training going, I can hear you ask. I would say we are doing alright. Last week was a 21 miler for me on Sunday, a bit over 9 minute pace average, with the last mile a steady 8:30 pace. Monday, I took off, Tuesday 5 miles, Wednesday 10 miles at 8:19 average, Thursday off, Friday 10 miles at easy pace, and Saturday 7 miles, again at easy pace. Today, Sunday, Steve, Tony and I met up in Manayunk to get in some hills. Steve and Tony ran an early 6 miles in order to get in a 20 miler. I met up with them at that point to do my planned 14 miler, which included the (now familiar) Forbidden Drive to Andorra route. Steve and I both ran bare, that is, without a Garmin or a watch. In Steve’s case, I think it was by choice. In my case, my darn Garmin 305 wouldn’t turn on. I tried pushing all sorts of combinations of buttons for 10 seconds, but nothing worked. Tony had his Garmin on, a newer model than mine, but he wasn’t divulging any Garmin stats to us. So, we had the enjoyable experience of just running as we felt we should. Keeping up with Steve takes work. Even with him having six miles on me at the start, he kept a rigorous pace throughout the whole run. As a measure of my own fitness, I am happy to report I was able to keep with him the whole way. We did an extra set of hills at around mile 12 for me, 18 for Tony and Steve, just to show we weren’t dogging it. Steve and I finished with a fast pace up main Street in Manayunk, with Tony not far behind. The weather has gotten very accommodating. It was in the low 60’s when we we started, and the sun felt good as it rose. This is such a welcome change from the last twelve weeks of unrelenting heat and high humidity.

After our run, and after high fives all around, mainly for Steve and Tony having done their last long run before Steamtown, Steve left to get ready to go to an Eagles game. Tony and I headed to the Manayunk Diner, a fine establishment serving good old standard breakfast fare. I had my favorite, two fried eggs over corned beef hash, and Tony indulged with scrambled eggs, bacon and pork sausage, french toast and two glasses of orange juice. Not that he finished the whole thing. More than half the french toast stayed on the plate.

My last long run will be next Sunday, two weeks before the race. A three week taper seemed a bit long to me. And the Garmin? Turns out one must push the Enter and Reset buttons for ten seconds, then release and the device resets, and turns on. I thought I tried that combination, but maybe not. Anyway, it worked when I got home.

Frank

Scabs on my nipples

I realize it is a bit sensationalistic to start with that title, but it is what happens when one runs a lot in the summer, when it’s hot and humid. I have run without a shirt during my long runs, but it’s not always acceptable. On the other hand, the tell-tale red streaks from the nipples downward at the end of a long run just don’t look cool. This summer, and it is still summer in spite of Labor Day being behind us, has been steadily and unforgivingly humid. I really look forward to cooler, dryer days and cool nights.

That said, here’s the current status on the road to Steamtown:

Saturday 9/1: reprieve of the Manayunk-Forbidden Drive loop, including the climb up Andorra St. ( see 7/22/12 entry, “Andorra”). 14 miles, a bit under 9 min pace.

Sunday 9/2: 13 mile run from the Haddonfield Running Company with fellow SJACers Bryan, Tony and Dan. Pace around 8:50. Went to pool party later in the afternoon, swam a “48” meter IM, drank a lot of beer.

Monday 9/3: rained all day, but after 27 the last two days, needed the recovery. Worked inside, throwing away accumulated trash of the ages. Barely made a dent in it.

Tuesday 9/4: worked over 12 hours. Kind of tuckered out. No run.

Wednesday 9/5: 11 mile tempo run at marathon pace of 8:30-8:40. Felt good. After the run, my legs did that weird fibrillation thing I wrote of in my very first blog entry. Very entertaining to watch, but a real pain when a true cramp develops.

Thursday 9/6: another long, hard day at work. Pretty exhausted and got home around 9 PM. No run.

Friday 9/7: long day, but only 12 hours. Had to run, so got out after the sun went down, and did 5 miles in fairly well lit streets and sidewalks. 8:50 pace and no tripping on uneven sidewalks in the dark.

Plan for Saturday and Sunday: 7 miles tomorrow at a bit over marathon pace. Sunday, 21 miles at around 9 min. pace.

Feeling good, no serious pains, just a twinge here and there, the plantar fascia, the pes anserinus (medial aspect of the knee). But nothing too troublesome. This is the time in marathon training when one gets really paranoid about anyone with a sniffle. I stay out of elevators, don’t touch hand rails, wash my hands even more than I usually do (being a surgeon). The other guys in my training group are also looking really good as we go into the last few weeks. The only wildlife of note this past week has been the amazing spiders and their webs. We saw one large spider traversing a long string from a tree to a lamppost, probably about 8 meters long and 2.5 meters off the ground.

I am looking forward to the runs this weekend.

Frank

Vermont Challenge

Ed told me, “Frank, at some point you will need to decide between cycling and running in your training.” This was a few years ago when I was training for my first marathon, but still cycling a few days a week. Over the next year I made a big shift, devoting more time to running, and putting fewer miles on the Pinarello. Now, I still ride to work when I can, and get in the occasional longer ride. Ironically, the last longer ride I took was out to Valley Forge with Ed, Michelle, and a resident of mine named Mike. Ed’s knees don’t allow him to run like he used to, and he has become a cycling and swimming demon.

Today, I awoke at five AM, because that is my habit, but I’m in a condo on Stratton Mountain getting ready to ride the four-day Vermont Challenge. This is the inaugural year for this event, which, on paper, looks very daunting. It’s four days of cycling in the Green Mountains of central Vermont, going from point to point. We start from Stratton to Manchester, then Manchester to Okemo. The third day is Okemo to Killington, and the last day is Killington back to Stratton. Each day is around 60 miles, except for the third day which covers 104 miles and includes a long, hard climb in the middle of the route. Of course, this being the Green Mountains, it appears every day is all climbing and descending, since there is not much flat here.

Whether this will hurt my training for Steamtown, or be a good counterpoint, with a successful cross-training effect, I don’t know. I am up here with three friends, two Dans and a Keith, with whom I ride every year, and we are out to have four tough but fun days of cycling. I think I’ll be riding into shape during the event, and not hoping to shine the first day. I will try to write each day to let folks know how this respite from marathon training is going. I brought my running shoes with me in the fanciful belief I could get in a run or two. We’ll see if that happens…

Frank

Hydration, Electrolytes, and Running

My cycling friend, Dan T., brought to my attention an article in Mother Jones, an online and print news magazine, which asks the question, “Do Sports Drinks Really Work?”  The article is a discussion of seven articles in the British Medical Journal which discuss the research supposedly supporting sports drink manufacturers’ claims that their products actually improve athletes’ performance.  In the articles, very valid arguments are made that the whole science behind sports drink claims is heavily tainted by the source of funding for the research, the small number of participants enrolled in the studies, the lack of adequate controls, no blind studies, the proprietary nature of the studies, little or no studies showing negative results, and the sources of funding for the journals and societies themselves.

The lead article of the seven, titled “The Truth about Sports Drinks,” is an investigative essay looking at the rise of the sports drink industry, the ownership of the various sports drinks by the giant multinational corporations Coca-Cola, PepsiCo and Glaxo Smith Klein, and the way the have used supposedly scientific research to support their claims that sports drinks are a necessary adjunct to superior athletic performance.  The science comes from institutes owned by the sports drink companies themselves, or from researchers heavily supported by the companies.  Assumptions, such as the major role of maximizing hydration, the claim that thirst lags behind the need for fluid replacement, that water alone is inferior to the sports drinks for achieving hydration, that color of urine is a key indicator of whether one’s hydration is adequate, are all made without good  scientific evidence.  For the article, the writer and staff studied hundreds of articles used by these companies to justify their claims, and found that the “quality of the evidence was so poor that it was impossible to draw firm conclusions about the effects of the sports drink.”  The research and marketing have been taken as proof by many sports medicine physicians, coaches, and everyday athletes, and become a kind of gospel of training and competing.  A major criticism in the article is that the marketing is also directed to teens and children participating in typical school or club sports, contributing to child obesity.

All of us who run marathons, participate in triathlons, engage in long cycling events, or do other endurance sports, have been influenced by this.  Not everyone buys into it.  We are offered either water or a sports drink at most running events, and my personal observation is that about half the runners go with water.  I’ve been offered gels and salt packets at marathons, advised to “make sure to start hydrating at least a day before”, told to drink before I got thirsty, and all sorts of other hydration related advice.  It becomes especially confusing training in the summer, with warm days of high humidity when we sweat so much our socks squish with every step, and we look like we jumped in a lake.  I know I need water, and I even get terrifically thirsty, but knowing what is appropriate fluid replacement, and whether the sports drink claims have any merit at all is not a simple thing.  I would recommend anyone with an interest in this to look at the articles, and see how they examine with the rigor of true, objective scientific investigators the truth about the claims and marketing of the sports drink makers.

Frank
Ref:  BMJ 2012;345:e4737 doi: 10.1136/bmj.e4737 (Published 18 July 2012)

Mother Jones, “Do Sports Drinks Really Work?, All that stuff about replacing electrolytes and so on you’ve been hearing all these years? Not so much.”  By | Mon Jul. 30, 2012 3:00 AM PDT

Last Day at Sea

June 10, 2012
On our last full day at sea, cruising the waters between Cuba and Haiti and heading back to our home port of Fort Lauderdale, I decided to try something I had planned to do from the start, but only the last day actually did. That is, to run the whole deck, and not get caught up in the dizzying spin around the short track. I went up to the track and did a course consisting of one lap of track, down one flight, along the open deck past the central pool, up two flights to the “Serenity Deck”, one lap around that, then back down to the pool deck across to the stern and back up the stairs to the track. This can only be done early; I got out by six AM to get started so there would be few people out on deck. I got to watch the sun rise around 6:15, appearing red and hazy in the east. I ran a bit over one hour. The combination of running and stairs made for a very decent workout, and the time went a lot quicker. As on each day running on the cruise, whether on land or sea, the temperature was in the mid eighties, with humidity to match. You get completely soaked with sweat, and you keep sweating for an hour after the end of the run. It was wise advice I got to bring two pairs of running shoes, since it takes a day for them to dry out.

On a cruise, access to pretty tasty food is there almost 24 hours a day. We found the Indian food available from 12-2 each day on one of the small buffet stands to be particularly enticing and quite authentic. The food served each night in our dining room, called the “Posh” dining room, was remarkably good and well prepared. They even had delicious,heart-healthy, low calorie options each night, although other items on the menu were also good choices, even if not completely low fat or low salt. Both a fish entree and a vegetarian entree were available at every dinner, the portions were not large, and the vegetables cooked lightly with little or no oil or salt. There were the high calorie, high fat options available, but you were not stuck with that. So, a runner pulled on to a cruise has meal options at breakfast, lunch and dinner which are all reasonable and healthy. My plan, which I stuck to, was to eat only during mealtimes, limit the calories at breakfast and lunch, eat sensibly at dinner, but enjoy the meal, and don’t get too obsessive about restricting myself. All drinks except water, iced and hot tea, fruit juices, coffee and milk are an extra charge. We drank no sodas, and had the occasional beer or cocktail, which made for a very pleasant end of the day looking out over the waters of the Caribbean. One cocktail, the “Blue Moon”, or as we named it, the “Blue Ruin”, was a particularly devastating martini. One was more than enough.

Our on-board gym was as well equipped as any health club. They had plenty of treadmills, elliptical trainers, weight machines, free weights and other equipment such as exercise mats, stability balls, and so on. I went to the gym every day for the weight machine series, which is something I never get to do in real life. Perhaps a week of weight training doesn’t make a sustained difference, but it felt productive. My wife ran on the treadmill and did free weights. We found the best time to go was during the early dining period, 5-7 PM, to avoid crowds. This happened to also be when members of the ship’s crew came out to workout.

A cruise would not be fun during the days at sea without working in some of the best activities the ship has to offer. This ship, Carnival Freedom, had a two-story high looping water slide. Even at 58 years I can still appreciate a fast run down a water slide. I was also not the only one in my age group taking advantage of this. In fact, we thought there should be an adults-only time on the slide, although that would be a bit unfair. I got in about five runs down the slide. The live music at night, from various bands including reggae, merengue, and rock, was very good, and great for dancing. The last night, at the ship’s casino bar, we got to practice our Bachata, learned the other night in Curaçao, while some rather large cruise guests of island persuasion were shaking their booties to the point that the ship’s stabilizers started to overheat.

I would be remiss if I did not thank my wife’s brother Jack, his wife Tammy, and their remarkably grown up boys, Austin and Brandon, for inviting us to come along on this cruise. We had a wonderful time seeing them, getting to enjoy each other’s company, and establishing family bonds.

Now, it’s back to work, to serious responsibilities, the struggle of fitting in the running, upping the miles, and trying to stick to the training plan for Steamtown, October 7.

Frank

A Day at Sea

June 8, 2012

Leaving La Romana, our port city in the Dominican Republic, we sailed on to our next port of call, Willemstad, Curaçao. Our arrival there was in the afternoon, at 2:00, burt given my run the day before, plus a gym workout on the weight machines that evening, I didn’t run the morning we arrived in Curaçao. We didn’t have an official cruise excursion planned, but decided to set out on our own in this interesting port city. Curaçao is part of the Netherlands Antilles, first populated by the local aboriginal population, then by the Spanish, but colonized and owned by the Dutch. The official currency is the N.A. Florint, or Guilder. The architecture is an interesting mix of Dutch gables and island cinder-block. The port is busy, and is a major way station for oil and cargo. In the past, however, it was the major port for the slave trade from Africa to the Americas. A wealthy Dutch gentleman established a museum memorializing the slaves and their suffering. We visited the museum. A good part of it was this gentleman’s collection of antiquities from ancient Egypt, Sumaria, and Rome, after which one gets in to the slave-trade information. It was very dramatic, with illustrations of the ships with their human cargo, chests full of irons used to shackle the slaves, and details of their lives. It was well-curated and definitely worth a visit. Leaving the museum, we ventured out to seek our way to Chobolobo, the old mansion where the famous Curaçao liquor is made. We intended to walk across the landmark Queen Emma pontoon pedestrian bridge to get to the other side of the town to get a cab. The bridge was pulled to the shore, though, to let through some boat traffic, so we got on a ferry instead. The ferry is free, and transports people back and forth across the inlet that divides this capital city. We then got a cab to Chobolobo, up a hill and a couple of miles outside the center of town. There we got to sample the various flavors of Curaçao orange-based liquor, and of course, had to buy a bottle as a souvenir. Following this, we had a few hours to kill before attending a dance class my wife had arranged, in a studio nearby. We hung out at the bar behind Chobolobo, an outdoor rustic bar equipped with two disco balls, clearly a later night hangout for locals. Since it was only 5:30, we were the only patrons. We had an Amstel Bright, the local version of Amstel, and a Presidente, from Dom. Republic, and passed time until our lesson. The dance studio was like many others we’ve attended, small but with an enthusiastic and talented owner/teacher. We took an hour and a half lesson in Bachata, similar to Merengue but not as simple. After an excellent lesson, our teacher’s wife kindly drove us back to our ship in time for our 11:00 PM departure, for our next stop, Aruba.

Our planned arrival at 8:00 AM in Aruba was delayed for an hour for “technical reasons”, which made for an interesting run on the track that morning. I got up to the deck track around 6:30, and planned to run for 30 minutes. During that time, the ship made a full 360 degree turn outside the Aruban port of Oranjestad. As I ran on the top deck, the wind, rather fierce and coming from the east, was a changing challenge as the ship made it’s big turn. At times, it was like running into a wind tunnel. The 30 minute plan was because it gets pretty boring running around a little track where 9 laps equal a mile. We had a promising day planed in Aruba, and it turned out well. We took advantage of a shore excursion on a sailing yacht to various snorkeling sites. The boat was a 1925 wooden two-masted sailboat called the Mi Dushi (my sweetheart), and about 40 people from our cruise were on board. We stopped to skin dive at three different sites, including a sunken and blown up German ship destroyed by it’s crew when it was captured by the Dutch during WW2. Getting into the water was simple, just leap over the side of the boat, off the gunwale, put flippers and mask on, and go explore. Myriad schools of small fish, dozens of striped, foot-long angel fish, iridescent, cobalt blue, needle nose fish, jack, and a variety of coral, star fish and other sea life was present. After the last dive, we were fed on board a very nice lunch of jerk chicken, caribbean-style fish, rice pilaf, fruit and salad. The bar was open for island cocktails, with mine being a Blue Dushi, a mix of pineapple juice, rum and blue Curaçao. The sails were then hoisted for the sail back, with a stiff wind and a close haul setting. It was exciting to see this old wooden boat in good working order sailed by a very able crew. Getting back to the ship, we still had an hour to spare, so we ambled over to a second story, outdoor bar on the main tourist drag for another local brew, this time a Balashi, brewed in Aruba, a pleasant light lager. After returning to the ship and before dinner, I headed to the gym for another round of battle with the weight machines. Basically, I’ve been doing the machine circuit of upper and lower body training, setting the weights to where i can do two sets of twenty reps on each machine. Relative to the machines, my legs are a lot stronger than my arms.

Our ship set sail again at 5 PM, leaving our last port of call and on to two days at sea. This morning, I repeated the thirty minute run, again going over by a few minutes. The temperature was in the mid 80’s, but very humid, so I finished completely soaked with sweat, and still dripping for a god 30 minutes afterwards. Today is a sea day as is tomorrow. I’ll do my best not to pig out at the never ending trough, although the Indian buffet is quite tasty. Another weight training session this evening, then off to dinner at the second seating, 8:15, in the Posh restaurant.

Frank

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