The Profiler: Hackley Isn’t Hackled

Paul with daughter Bailey (mustard) and Bailey's friend Natalie (ketchup)

by Mike Moye

If you get the chance to run with Paul Hackley you’ll notice immediately that he’s a pretty easy-going guy with a ready smile and a relaxed manner, and pretty fast too. He’s also a family man, who lives in the Exeter neighborhood in Leesburg, He moved his family here from Frederick, MD in 2008.

Paul says, “I am married to my lovely Nadine who is very supportive of my running.”  The two have four girls: Bailey (14), Molly (12), Josie (3), and Jamie (1).  The girls are not foreign to the joy of running.  Paul and Bailey used to log a lot of miles together, but of late she most often runs on her own.  (Perhaps it has something to do with being a teenager.)  Now he runs with Molly who likes to run 5K races.  He has run a number of races with either Bailey or Molly or both, including the Freeze Your Gizzard, Run with Dad, Coyote Chase, and Get Smart last year.

Thanks to LRR club member, Shannon Brown, Paul takes Josie and Jamie out in warmer weather where they ride in comfort in the “super-fancy hot-rod stroller” that Shannon gave to him.  Paul met Shannon on his first time out with the club; and, after she learned about his two youngest during the run she offered the stroller.  According to Paul, that’s “good running Mojo!”  We agree.

To house, clothe, and feed the family Paul studies fossil fuel resources and “other silly things” for the U.S. Geological Survey in Reston where he has been employed since 1997.  It’s a family affair because Nadine works there too. She makes certain to stop in Paul’s office every morning to give him a kiss.  Paul is one of those fortunate beings who loves his work and rues the end of a day when he has to leave the fun; but the remorse is transitory because he gets to go home to his girls.

Paul took up running the day after he quit smoking on August 1, 2004. It was a reasonable facsimile of running because he barely made it around the block.  Over the next couple years he ran sporadically and admits to not enjoying it very much. In fact he would have much rather been sitting around “eating bacon cheeseburgers” than out running and being miserable; but he persevered and the joy of running finally kicked in.

After moving to Leesburg, he had more time to run and began running consistently four days a week.  He entered his first race (Freeze Your Gizzard) that fall and “it was a blast!”  He says, “Now I love the noise at the beginning of a race where everyone’s feet are making a raining noise together.”

Like many runners, Paul isn’t always excited about starting a run, but he has never finished a run and said to himself that it was a mistake to go.  He says, “it is always the right decision to go.  Even when it’s cold and rainy and sucking terribly there is always some tiny little bright spot.”

While he likes running now instead of being miserable about it, the best part for him is the social aspect of the sport, the camaraderie with other runners and the mutual support. Not only does he enjoy running, but he enjoys volunteering to work a race, as he did at this year’s Rotary Resolution Run.

While he can’t think of any particular favorite places to run, he does admit that he keeps “coming back” to the C&O Canal at Point of Rocks, the W&OD Trail west of Leesburg, the Reston bike trails around work, and the Old Waterford Road. Still, he describes himself as a “running slut” and likes finding new places to run, even running regular courses in reverse.

And don’t rule out runs in foreign places. Those can be exciting, though sometimes they can be a little negatively exciting.  Once he found himself in “some post-apocalyptic graffiti-covered” public housing project in Porto, Portugal where there were a bunch of shabby meth fiends chasing each other around in circles.”

Paul does like doing things other than running but there are too many to mention for a short article.  His short list, (with tongue in cheek) includes “eating pizza and drinking cold beer, and eating peanuts in the shell.” He also likes to “get on his wife’s nerves by leaving small messes and unfinished jobs around the house, and partially completed projects in the yard.”  Still, he admits, “it pays off if I finish a job or project because Nadine says I am more useful then.”

Paul plans to run in the Glass City Marathon in Toledo, OH this April; and maybe he’ll run his first ultra this year, the Capon Valley 50K. He trains by taking part in morning runs near his work in Reston with a group called the Morningstars, but really looks forward to the club runs on at least one day of the weekend. On the other day he gets up with the little ones and lets Nadine get a little extra sleep.

If they follow in the family footsteps, Josie and Jamie will be fitted for running shoes in a few short years, and then the Run with Dad 5K will be a Hackley happening indeed.  Look for Paul out on a run.  Ask him if he has any more condiment costumes at home.

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Ragnar Relay Team

Interested in running the Ragnar Relay in 2012? It’s a 198-mile relay from Cumberland, MD, to National Harbor, 20-21 September 2012. More info is available here:

http://www.ragnarrelay.com/race/dc

Teams consist of 12 members. Club members who are interested in putting together a team should contact Jim at schtred@aol.com.

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My First Half Marathon: Freedom’s Run

By Miriam Ballester

The announcer promised sunny skies by 11, but the sun never made an appearance, in fact, it went downhill from there!  Not only did the sun never  show; the temp dropped (from 49 to 40), it rained and the wind blew…and I, of course, was not prepared and neither were the two people I had talked into signing up for this race; my brother (who came from Dallas), and my friend from North Carolina.  This was our first half (their first race period), and I had convinced them that it was the perfect time of year to run…..that’s what I had been told, too.  As the temperature dropped they questioned their intelligence, for having listened to me: Out loud…to me!

The mood started to change and excitement mixed with fear filled the air as familiar faces started to appear, like: Sue, Darrell, Mike, Marcia, Mike C, Joanne, Tammy, Tierney, Phil and Mike M. There was small talk about future races, current trends in running shoes, trips, as we waited with anticipation.  We wished each other well but I knew it was going to be a great experience no matter what.

And we were off…..went over a bridge overlooking Potomac River, conquered our first hill and then hit the trail and what a beautiful trail it was right next to the Potomac River, I had not known that existed before this.  We ran through a neighborhood, but the cold and rain kept most neighbors inside, the ones crazy enough to be outside were fun and high spirited.  We ran a few more “hills”,  ran past some “farmettes”  and  a few farm animals, but by far the most impressive and beautiful scenes were through the Antietam Battlefield.  It was a solemn experience and the only time I didn’t mind the rain; it actually added to the ambiance; you could easily imagine what it must have been like during that time of sadness.  There were rolling hills and the mountains in the distance, and it was a time to reflect and appreciate that moment.  The only thing that woke me from my (unexpected) spiritual encounter was the fear that I was going to die trying to get over that huge hill!   I had noticed that the hills kept getting bigger and bigger.   As I huffed and puffed, I also dodged the “daggers” coming at me from a couple miles up ahead; my brother!  You see there aren’t hills in Dallas that could even come close to a “small” hill in this area; there are overpasses, which are what my brother used to train for this race!  I could hear him now (and I did later!), “man alive…what were you thinkin”….”expletive(s)”… ..  I trained with Sue and Marcia and we ran up Thomas Mill, but at that moment I was struggling.  But I/we did it; the rest of the course was not as “hilly” and very pleasant, we clapped for those crazy ones running the full marathon as they passed us and got to chit chat with a few fellow runners then there were the few people out there cheering you on along the way.

As we entered the final mile, the rain was steady and our limbs were frozen numb; people and runners, that had finished their race, were on the sidewalk clapping and encouraging us, even my brother was there and the look on his face was pure joy (all was forgiven:)) he had finished.  It felt great to cross the finish line with Sue, she stuck with me all the way, and although I didn’t have feeling in my hands, that hi 5 was awesome! At that moment I felt like I could do anything…after I warmed up a bit!  Unfortunately it was too cold to hang out and only stayed long enough to congratulate my fellow runners; didn’t even have that free beer I had been looking forward to. At that moment I only craved a hot shower and flannel!

But, despite the unexpected bad weather, frozen limbs, chafing, and the unanticipated height and depth of the “hills”, it was a great experience.  Probably won’t do it again, soon; but I definitely recommend it to those that haven’t done this one yet…it’s a great time of year to run.

 

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Steamtown Marathon

By Paul Hackley

Kaboom! The race started with a cannon shot. Everyone jumped and shouted involuntarily and we were off down the hill. I knew already that it was going to go better than my last marathon because I didn’t have to kill any cockroaches in my hotel room.

Everything about Steamtown was great – starting with the weekly pre-race emails from race director Jim Cummings. By the time race day arrived I felt like I was part of his family. The red-headed stepchild.

Scranton is a bit of a drive from Loudoun County, but I had a good head start, leaving from the Germantown SoccerPlex after watching my daughter’s team get pummeled, twice. Stopping in Wilkes-Barre at Appleby’s, I ate dinner at the bar and listened to some tool talk to his tool friend about what tools do on Saturday night. I decided it was better to be old and boring.

The hotel clerk wished me good luck and I was snoring by nine.

Steamtown is a point-to-point race and an army of buses was waiting in downtown Scranton to take runners to the start, 26.2 miles away. I was on the first bus with all the other Type A punctual personalities (A stands for anal) and off we went into the dark towards Forest City. My seatmate was about my age and we shared happy running stories. His young daughter had written ‘Go Dad’ on his hand in bright red Sharpie and he was running for her.

The Forest City High School kids greeted us with enthusiastic cheer, pep, and vigor, which is simply amazing because I have never seen a teenager awake before dawn, much less shouting excitedly and shaking Pom Poms to and fro.

One of the disadvantages of being punctual is that you spend your entire life waiting for other people to show up for things – so I took a little nap on the warm floor of the gym as 1,859 other runners filed in. Then out into the cold for the port-a-potties, the Star Spangled Banner, and …… Kaboom!

And it went downhill from there. Literally. The course drops close to a thousand feet overall and most of that is in the first half. It went by like a breeze on a rural highway and the October scenery and tree colors were fantastic. We ran through several small towns – Main Street, USA – and the spectators were just hooting and hollering. Those folks must have been bused in too because there is no possible way that that many people could live out there. Out in the ‘country.’

Between miles sixteen to twenty there is a fantastic trail section along the Lackawanna River. For parts of this I could hear the river splashing through riffles over the sound of my footfalls and ragged breathing. It was quiet and beautiful and remarkable that it was part of the same course that had such landmarks as the ‘Lackawanna River Basin Sewer’ and the industry of Enterprise Street.

And then the hills. The notorious, obnoxious, infamous hills. The guy next to me at the start of the first big one turned and said “this is just ridiculous” with a completely serious and pissed-off expression. As though it were some evil plan foisted upon us by the Northeast Pennsylvania Running Club.

Around mile twenty-four we were accosted by a teenage boy with a hose. Even though it was just cracking sixty degrees it really was quite a sprinkling relief. Although it probably would have been considered a criminal act in any other context. His neighborhood was filled with cheering, waving, uplifting people.

Finally the last downhill to the downtown finish and suddenly my legs were confronted with the feeling of walking again. Wandering, tired, confused, I needed to see another runner with his bib number marked on a plastic trash bag to remember that I was supposed to pick up my own trash bag filled with things I didn’t need to carry 26.2 miles.

Nadine was relieved to hear my voice on the phone and I was proud to tell her that I hadn’t qualified for Boston but yet still alive with a new PR of 3:23. A hot shower in the University of Scranton field house sealed the deal and I will be back in Scranton next October. If she lets me………


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Running 50 Miles on Marathon Training

Three wise men* once told me that if you can run a marathon, you can finish a 50 mile race. At the time, I wasn’t sure if this was really true, or if it was some kind of Loudoun Road Runners hazing ritual, designed to talk newbies into attempting an ultra.

Thanks to a club member who got injured while qualifying for Boston^ and had a 50-mile registration she couldn’t use, I got to test that claim a couple of years ago with a week’s notice and a marathon finish just a few weeks prior. Turns out they were right, and I was able to finish 50 miles well under the cut-off time.

This year, I put the marathon-to-50 to the test again. Due to family and work obligations, the mileage and structure of a typical 50-mile training plan was just not practical for me – and probably isn’t for a lot of other runners. Although this time I had a few more ultra-distance events behind me, including the Mule Run 100K this summer, I opted to train for JFK 50 on a marathon training plan. I made only a few race-specific adjustments to the plan.

The first adjustment was to run some of my long runs on trails rather than on the roads to prepare for the section of JFK on the Appalachian Trail. Because the demands of trail running are very different from road running, I did these trail runs by time instead of distance. For example, one of these was a training run organized by some Virginia Happy Trails members on the AT, a hilly section heading south from Route 7. This 13.25 mile run took over 4 hours (at about an 18 min/mile pace), so this substituted for a 20+ mile run on the training plan.

A second adjustment was that although I ran interval workouts as scheduled (one every other week), I didn’t worry much about the paces, and generally ended up running mile repeats at a much slower pace than indicated in the training plan. (But I was still able to PR at the Army Ten Miler in October at these slower training paces.)

Also, in contrast to most 50-mile training plans, I did only one weekend of back-to-back longer runs. My husband Rob and I have usually divided up the weekend days, reserving Saturday morning for his long bike rides, runs, or a round of golf, with my long runs on Sunday. So I rarely run on Saturdays, except for a few occasions when I got up early to squeeze in a short run before the family got up.

A few other training notes:

  • My training mileage peaked at 50 miles/week, which I held for two weeks.
  • My longest run was 27 miles (thanks Casey!), and it was only the third run of 20+ miles that I did between the Mule Run in July and JFK.
  • I generally ran five days/week, with an occasional six days/week.

I’m happy to say that it worked – I cut 26 minutes off my previous 50-mile time, finishing JFK right in the middle of the pack. So although probably not ideal for everyone, following a marathon training plan for an ultra is a manageable alternative to plans with higher mileage or back-to-back long runs.

Anyone thinking of taking on their first 50-miler has several good local options to choose from:

  • North Face Endurance Challenge (June 2, 2012)
  • JFK (November 17, 2012)
  • Stone Mill 50+ (November 17, 2012)

 

* Tom S., Phil, and Mike M.

^ Nameless here to protect her identity ;)

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Loudoun Road Runners at the Farmers Market

While many of you are running on Saturday mornings, some of our runners are at the Leesburg Winter Farmers Market, showing off their non-running talents. Pat Miller can be found at her booth for 16 Paws Pottery. Her hand-made pottery includes vases, mugs, and other one-of-a-kind items, including some beautiful pieces using local clay.

LRR’s own Kellie Capritta has followed her passion and launched the Catoctin Coffee Company, specializing in hand roasting premium coffees in small batches.  She first experienced the marvels of fresh roasted coffee beans on a trip to a Puerto Rico plantation in 2003 and has been on a mission ever since (months-old vacuum-packed beans in the grocery aisle just doesn’t cut it).  You can find her super-fresh roasted coffee most Saturdays at the Leesburg Home Grown Market 9am-12N and soon in a number of western Loudoun restaurants and specialty shops.  Kellie’s website www.catoctincoffee.com will launch Nov. 14.

Pat and Kellie have teamed up with a great gift pairing – with Loudoun Road Runners mugs available from Pat and fresh coffee from Kellie.

 

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Wallace’s First 10K Run

by Wilson Chua

After completing my fifth Marine Corps Marathon last year, I decided to take a year off running the full marathon. However, I wanted to get Wallace involved; I thought it would be meaningful for him to run and would provide him with good exercise, while also raising money and awareness for autism research.  I knew it would be a big challenge for him as he had never run more than a quarter mile in the past.

It turned out Wallace was more than willing to give it a try.  He’s a very easygoing person.  He has gone with almost anything that we have asked him to do, even though he might not have liked them.  We started our training with one-mile walks a couple of months before the Marine Corps 10K.  It wasn’t always easy because Wallace needed constant verbal prompts and pushes from behind to keep going.  For all of the hassle, it was worth it to spend time with Wallace and to get him running and keep him healthy.

While raising money and awareness for the autism community are certainly key parts of this story, an even larger part is our father-son bond.  We had a lot of fun running together.  My younger son, Cameron, would go along on the training runs on his bike.  For all of the struggles Wallace faces and the things he cannot do, I always see the potential in Wallace as I realize that ‘nothing is impossible’ for him.  Given opportunities and being patient with him, the sky is the limit.  For example, a couple years ago, Wallace was unable to swim 10 meters. Now, after practicing, he can swim over 1,000 meters.

The morning of the 10K was chilly, the start line was crowded and the bridge was slippery, which may have been why Wallace didn’t start out very enthusiastically.  I had to push his back to get him running, but he would frequently push back and suddenly stop.  However, he sped up after the two-mile marker. It was a great experience for both of us because of all the people who ran or walked past us giving encouragement.  We crossed the finish line in 1 hour 30 minutes.  Our finish time was definitely too slow for all the serious runners out there; for Wallace, it was a monumental achievement.

Soon after the Marine Corps Marathon 10K, I received an inspiring e-mail from another runner. I think this stranger’s story best explained our running experience: “A few weeks ago I fractured my wrist so yesterday I was walking rather than running the Marine Marathon 10K in Washington, DC.  Sometime along the course in Crystal City area, I witnessed an extraordinary moment.  I saw a father and son (I think) wearing OAR [Organization for Autism] shirts… The younger man or perhaps he was a teen was happily running along with rosy cheeks and clearly enjoying the sheer delight of freedom at that moment, more or less oblivious to the thousands of others around him.  The other man, a male relative or friend, was close behind…  Later at the finish area near the Iwo Jima memorial I saw a woman and a much younger boy who looked like (but just a guess) to be the mother and little brother of the two still out on the course.  I just wanted to write and say (though I really can’t describe it) how moving it was to see this father’s love and dedication to the best interest of his child. Quite a pair of athletes! And what a team of ambassadors for OAR!”

Wallace was the reason and inspiration for this challenge. He may never understand what he had accomplished – that is who he is and part of his autism.  I figured that a few months of training and dedication was the least we could do for the autism community.  Since we had so much fun running together, we will aim for a more challenging course next year: the Woodrow Wilson Bridge Half Marathon.  It is my hope that perhaps in the not too far in the future, Wallace can run the Marine Corps Marathon with me!

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Dingle Marathon

by Heidi Ambrose

Dingle, Ireland, Sept 3, 2011

Since 2000, I think it’s been in the stars that I run the Dingle Peninsula Marathon in Ireland. It all began with the Marine Corps Marathon in 2000. I ran my first marathon for a little, red-headed Irish girl named Katie O’Brien, who later died from complications due to Leukemia. For that race, she made a small wooden cross with her name inscribed on it for me to carry as inspiration. Since then, I’ve carried that cross for every marathon I’ve run to give me strength, for it is a reminder of what she endured and what I endured as cancer patients.

A several years after that, while running the Charlottesville Marathon, I met two Irish students who were spending a year in the United States. They talked a lot about their homeland. I never thought I’d go there, but it was nice to hear about it. Not long after that, I was offered a trip to… yup, Ireland.

As planning for that trip began, it happened that it would coincide with the Dingle Marathon. I signed up for the Sept. 3rd run only to find out that that day was Katie O’Brien’s birthday. I took that as a good sign.

After arriving in Dublin, we began driving south to Dingle. As we left the city, we drove past a pub called Katie O’Brien’s.  I smiled thinking someone was giving me another good message that I was definitely supposed to be there.

Dingle turned out to be a wonderful place on the Southwest coast. Simply the picture perfect fishing village you would expect to find in Ireland: great pubs, friendly people and stunning scenery.

The day of the marathon dawned with partly sunny skies and temperatures in the 40s. This seemed like heaven since I’d been training all summer in Virginia’s heat and humidity. Fueling myself with traditional Irish scones and oatmeal, I joined approximately 500 runners at the starting line on the waterfront in Dingle.

After leaving Dingle town, the marathon traveled around the spectacular Dingle Peninsula. The scenery was truly breath taking with magnificent views of the ocean, soaring cliffs, and green hillsides dotted with sheep and lined with a patchwork of stonewalls. From the course you could also see the Great Blasket Islands. We ran through the beautiful villages of Ballyferiter, Dunquin and other small, idyllic spots. In each one, we were treated to orange slices or licorice candies from the locals.

Shouts of “Well done!” were heard over and over as we passed water stops (where we were handed an entire bottle of water) or from the occasional spectator. With the only road in the area closed, we didn’t have many spectators.

I joined a pace group and began chatting with a group of people who were from the surrounding counties. As some of the runners sped up or slowed down, the group dwindled. One runner and I seemed to wind up together and at the same pace. He and I talked for over half the race.

I counted down the miles over a number of grueling hills, twists and turns. Once through those sections I was at a point where I could see over the entire landscape. From there, we had a solid mile down hill and then a two-mile flat, straight stretch to the finish line. More “well done” cheers greeted me as I re-entered Dingle to the finish.

At the finish we were served grilled sausages and, of course, Guinness. No pretzels, no bagels, no bananas… just the meat and beer! Across the street, a local pub was filling up with marathon finishers looking for another pint. The sun came out fully by then, and pub goers spilled out onto the street wearing their marathon shirts and medals.

I finally got around to asking my running buddy his name. He replied, “Paudie. Paudie O’Brien.”

All coincidence? Maybe, but I choose to believe that a little red-headed Irish girl named Katie O’Brien was somehow guiding me to this destination and helping give me the inspiration to run a tough but rewarding marathon.

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LRR Shirts

We have some club shirts available for purchase – long-sleeved for women (blue) and men (gray). I also have a couple of short-sleeved if anyone is interested (large only). Long-sleeved are $28 and short-sleeved are $21.

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Minimalist Benefits

by Brian Fillman, Body Energetics

The running community has been buzzing about all of the minimalist shoes of various types.

I went with the Vibrams, why? First of all they fit my feet well, the rest the reasons follow!

Coming from the Therapeutic Massage/Bodywork/Healing Arts realm, the whole “barefoot running” thing really got my attention. The basic theory of forefoot striking vs. heal striking from a purely mechanical aspect makes complete sense. What gets left out are all of the other health related aspects.

The foot in a shoe is cushioned, protected as well as confined and limited in motion. The idea of running in a shoe was so the foot could stay relaxed and not take a beating. This is not necessarily a good thing.

The advantage of a non cushy shoe or barefoot is you SHOULD feel what you are coming in contact with. The foot should be able to flex and move to compensate and respond to those feelings of contact.

In the process of responding is where the benefits come into play.

The Foot flexes and gives – this opens up the joints, improves circulation, works all of the foot reflexology points, meridians, etc. … It’s good for you! That is my main reason for the Vibrams versus minimalist shoes – better ability to independently move the toes.

Along with flexing, the foot responds to the stimulus – if you step on a small stone with minimal or no padding,  you feel it! It teaches the body to react and shift weight “on the fly”. This fires the intrinsic (Small) muscle of the foot and ankles on up, also making a connection with the proprioceptors. (Proprioception means “sense of self”. In the limbs, the proprioceptors are sensors that provide information about joint angle, muscle length, and tension, which is integrated to give information about the position of the limb in space.)

The flexing and stimulus will strengthen “weak” ankles, “fallen arches”, “flat feet” … while activating the entire energetic system of the body. As we age, one of the biggest fears is that of falling. Working the proprioceptors are the key to keeping your balance and being able to react in a stable manner to unexpected terrain changes/movement.

In other words, your ability to balance improves. By responding to the stimulus on the feet, you learn how to react, not ignore or overreact. The idea is to react enough to ease the pressure but not fall down. Also, it is not about “toughening up” so much that you don’t feel anything when it touches the bottom of your foot. It IS about learning to react appropriately. After running in minimally protective shoes for a bit, your feet should be able to flex around and conform to those same small stones that initially would really hurt. Therefore requiring a lesser reaction to the stimulus as well as teaching the body how to stay relaxed under stress. That, along with the benefits to the energetic systems of the body it could shift a lot more than just your running!!

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