A New Way to Explore Downtown

Downtown Syracuse is the heart of the city, the cultural hub of Onondaga County, and a place where those who work actually spend little time exploring.

The group waits for the historical tour to begin.

A new joint initiative involving the Downtown Committee of Syracuse, SUNY Oswego Metro Center, Cornell Cooperative Extension, the American Heart Association, Metro Fitness, the YMCA of Greater Syracuse and Fleet Feet Sports aims to get folks out and about, exploring different facets of downtown during a 45-minute stroll.

It's called Wednesday Walk, and the group meets at Clinton Square at noon. Participants will be asked to sign a waiver, not only for liability purposes but also granting any of the sponsoring groups the right to use their photo in supporting literature.

The June 10 walk was a Historical Tour, and it highlighted the impressive structures scattered throughout downtown. Walk leader Bethany Holbrook, an Economic Development and Marketing Specialist at the Downtown Committee, brought up interesting historical factoids along the way.

For instance, did you know the Syracuse Savings Bank building, 1 Clinton Square, was at one time the tallest in the city? And it had the city's first elevator for which you could pay 10 cents per ride? Then there's the Courier Building, across Montgomery Street from City Hall. While most of the structure has been renovated into luxury apartments, a balcony remains on the eastern side (it is pictured below, with flowers on it). It was from this balcony that Daniel Webster gave his famous “Syracuse Speech” on May 26, 1851. Webster warned local abolitionists that aiding and abetting fugitive slaves would be considered treasonous, an interesting tactic considering Syracuse was known as a hotbed of abolition. Remember when the restaurant space inside this building was called "Daniel Webster's?" Yeah, me neither.

The impetus for Wednesday Walk came from the various sponsors listed above. "We have pockets of wellness initiatives combined with the revitalization of downtown," said Holbrook. "We want to show people that downtown is a great place, it's safe. We want to expose it to employees who are here during the week to work; we'll take them places perhaps they didn't know existed."

The Downtown Committee of Syracuse has published a booklet, "Historic Downtown Walking Tour," providing a more comprehensive tour of the city center. This was the source of the abbreviated Historical  Tour of June 10. The glossy piece features photos of each site, as well as writeup explaining why each is included in the book in the first place. A map will guide you, or help you break the walk into smaller segments. You can find the same information online at http://syracusetour.herokuapp.com/.

In addition to learning something new and different about downtown Syracuse, the series also offers prizes as incentives for participating. The Stinky Sneaker Award goes to the participant who attends the most walks. The prize is a free pair of sneakers and a fitting from Fleet Feet. Soles of Downtown will go to the downtown company with the most employee participation. The winner receives a catered lunch for the Wednesday Walk participants.

Wednesday Walk sessions continue until October.

Mark Your Calendar
Participants in Wednesday Walk will want to wear comfortable shoes, apply sunscreen and wear a hat since at noon the sun beats down. The walk will be canceled only in the event of extreme weather--a rain shower means you should bring your umbrella; a downpour means no walk that day. This is the lineup for the remainder of the series:

June 24: Downtown Parks
July 8: Murals
July 22: Downtown Parks
July 29: Downtown Parks (this walk will be geared toward more elderly participants, so it will feature a leisurely pace)
Aug. 5: Murals
Aug. 19: Parking Garages
Sept. 2: Meeting Spaces
Sept. 16: Architecture Tour
Sept. 30: Meeting Spaces
Oct. 14: Parking Garages

I Can Work it Out

Since my first job at age 14, washing dishes at the Charlebois in Vernon for $15 cold hard cash, I have rarely stopped. Back then $15 bought a Beatles album and enough to pay the bus fare to and from Utica where the record store was.

I tried to be a stay-at-home mother after the birth of my first child; after 8 months I was freelance writing, and after 14 months back in the workplace full-time. And that child is just as hard-working as her mother, so no damage done. Of course, it helps if you have quality child care you can trust, which I did. For those of you who have eaten at the Lady Bug Lunch Box food truck parked at State and Fayette, the proprietor, Pam Dwyer, watched both my children in her Eastwood home. Pammy was the best; she still is!

After the publisher at my long-term job (at which I had won awards for myself and the staff, but never mind that) didn't like my style and terminated my employment, I fortunately landed at a new place less than two weeks later. This time around, with a layoff from that job as of May 8, it hasn't been so easy. In a mere two years, the job market has changed, and not for the better, in my view.

As soon as I was told about the layoff (I had several days' warning), I began the search. I've gotten a few bites and two interviews, but both jobs were not quite right, and I wasn't quite right for the two jobs. Every day I make a list of things to do. Item #1 is "apply to 2-3 jobs." And, even if it was a part-time bank teller job that wouldn't be my first choice, I still apply. Like interviewing, the art of writing cover letters is just that, an art, and I continue to perfect both.

I have registered at indeed.com, elance.com, powertofly.com, upwork.com, jobsforjournalists.com, etc., etc. You get the idea. While the job of looking for a job can be a job some days, the Internet has simplified the task. Specialized searches entered at websites deliver new jobs to my email account every day; they greet me in the morning, and I look through every one of the listings.

Creativity is a plus, too. One job I am looking at would like someone with development experience. I always thought that to mean straight fund-raising, but an acquaintance just this morning explained that it could also be the actual development of a project or an idea. "Think of ideas you developed at The New Times that you could use as examples," she said. A-ha! I have a few of those.

Then there is the skill of "working your contacts." It's on my list to write down who I know and where they work and then setting up a meeting with them. Committing my skill set to paper is a big part of this, if only to gain confidence that you actually are quite capable.

Equally important is to really think about what you do on a daily basis, how you spend your free time. My passion is racing--running and triathlons. I would race every weekend if my body could handle it and I had the financial means. I would enjoy coaching other women toward their triathlon goals. I have a friend who works hard promoting the fitness lifestyle--she holds boot camps at a local park, welcomes others on training runs, has an impressive website--but those don't make her money.

What can I do with what works for me? How can I make that information relevant to others? And, most importantly, how can I make money doing those things?

And perhaps the toughest job is to remember that, while losing two jobs in three years is a huge blow to my confidence, I still must to project confidence in interviews. That's a job in itself!

Now, money has never meant that much to me--witness working for 13 years at a small alternatively newsweekly. But not having money is another story entirely. The goal is to make enough to pay the bills, give yourself or your family a bonus now and then, not worry about finances and save some every week.

After working for so long at a job I loved, but at which I was shamefully underpaid, it's difficult for me to quantify how much is my time worth, what is my value. I know how much it isn't worth--I saw a freelance job recently that pays $6 an hour. Less than minimum wage. Now that's shameful.

I also keep in mind what Michelle Obama and Sheryl Sandberg write and speak about. Mrs. Obama once told the supervisor at a job she was considering that she needed flexibility to take care of a sick child, to attend school functions, to have a life. It is so difficult for women to speak up and advocate for what they need to be both a stellar employee and a well-rounded human being. But she, and Sandberg, urge us to try.

Meanwhile, I will collect unemployment, make dinner again, hang the clothes on the line, take the dog for a walk and swim at noon, things I didn't have time for before. Most importantly, I will have the time to search for the job for me--the one I would like to retire from, the one I will consider my professional crowning achievement.

Flower Power

We spent an enjoyable five hours in Rochester on April 26, leaving home at 5 a.m. to prepare for a 7:30 race start. I was there to run the Flower City Half Marathon, the first time I've done this race, but not the first time racing in Rochester, and hubby was there, as always, to provide support and take photos. Athletes numbering nearly 2,300 enjoyed nearly perfect running conditions (I would have liked about 5 more degrees), but for spectators it seemed a bit chilly.

Still, crowd support was impressive, with only miles 10-12, along the Genesee Riverway Trail, a little sparse. After running riverside, we emerged onto the Ford Street Bridge after we passed a small group of string musicians (larger than a quartet but smaller than a symphony orchestra) playing "Eleanor Rigby." From there it was a straight shot to the finish line, and I was able to pick up speed and finish strong, stronger than I have in many previous races.

That's one groovy medal.

Traffic control was outstanding, with friendly and cheerful police officers urging us on. The whole vibe just felt good.

My goal for the race was 2:14, modest to be sure but also realistic considering a month before I had run a terrible Syracuse Half Marathon and a week before this half a disappointing 10K. I lined up behind the 2:15 pace group but, surprising myself, quickly passed the pacers and settled in for the long haul. I was upset with myself when that group caught me with less than a mile to go. But I thought to myself, "Aw, hell no!" and left them in the dust.

Around mile 3 (I think), we entered a historic district featuring Susan B. Anthony's home. The supporters there, dressed in Anthony-era clothing, held signs saying "Votes for Runners." Similar fun and distracting support continued throughout.

The first half of the race followed flat city streets, taking us through downtown Rochester and then neighborhoods with lovely homes. Then, looming ahead, was the first tough hill of the course. I reminded myself how my girl, Deena Kastor, approaches changes in elevation: It gives the muscles something different to work with, so no worries. Still, the hills seemed relentless as we entered Highland Park and then Mount Hope Cemetery. Unlike in the Springtime 10K, I kept going. I refused to stop. I will conquer these hills. My reward for doing so was the flat that made up the remainder of the race.

Over and over again I spied a little boy dressed in a Spiderman suit, handing out high-fives (he and his dad must have been supporting mom/wife). We saw signs of support aplenty, among my favorites "You Look Skinny!" and "This is a lot of work for a free banana."

My overall goal this season is to work on the mental aspects of racing--when I feel like slowing to a walk, talk myself out of it; if a foot starts to twinge, give it a half-mile or so and then check in with it; remind myself that I have raced this distance before, whatever distance it is; and, above all, run the mile you are in. That last really helped me on Sunday.

After a helpful runner told me "That was the worst hill," upon conquering the first one, another runner said, "But it wasn't the only hill." There are more hills to come? Worry about them when you get there, not when they're still two miles away. And once the hills had been vanquished, a helpful spectator said, "That's it for the hills." No more hills? "Nope!" And I reached mile 9, knowing I had gotten through the worst of it. Only 4.1 miles to go. . .

The Plan for 2015

It's nearly 2015 and my race calendar for the upcoming season is pretty full already. I will no doubt fill in the spaces between with a race here and there, but my major triathlon plans are complete.

I am challenging myself in 2015 to complete three 70.3s--Tinman, Peasantman and Incredoubleman, which I DNF (Did Not Finish) last year.

But my big news is qualifying for Age Group National Championships by winning my age group in the Incredoubleman sprint race. Boy, was I surprised by that email! The Nationals sell out pretty quickly, so I booked a hotel as soon as I could (since that can always be canceled) just in case the race was full. It wasn't, and I'm in. August 8, 2015 I will be competing with the top amateur Olympic-distance triathletes in the country. I know I won't finish last, but I wouldn't care if I did (well, maybe I would). I'll never have this chance again and I will go to Milwaukee with the foremost goal of enjoying the experience.

So with my ambitious schedule published at right, here is my off-season plan for being the most fit I can be so I can compete at my best throughout the year.

• Weight-lifting, twice a week. We're not talking mega poundage here, but enough weight to tone without bulking. I am especially focusing on hip strength to avoid a repeat of the knee issues that plagued me last summer.
• Get my new bike on a trainer, which means getting my butt to the CNY Tri Club's Winter Training Facility (WTF) so I can build a base of cycling fitness. The bike is my weakness, and I know I have to work on it more often. And thanks to my husband for buying me a spiffy tri bike so I have no more excuses. 
• Swim three times a week, with two of those drill-focused. I gave myself a good long time off from specific swim training after my last tri in mid-September. For 10 weeks I just swam. December 1 marked my return to the paddles, swim buoy and kickboard. I received all of those for Christmas last year, and training with them helped my race-day swimming considerably.
• Be more religious about speedwork. Now that the Liverpool High School track is open again to the public, I truly have no reasons not to trot over there once a week. To race fast you have to train fast, and that means repeats at the track or on the treadmill when the weather isn't cooperating.
• I always, year after year, work on my diet. Not "diet" to lose weight, but "diet" as in what I eat. Last year's effort to reduce processed food was successful, although I do like a bowl of cereal for breakfast when it's not oatmeal season. I really want to decrease sugar intake this year, though it won't be easy. Sugar has become the new salt as far as nutrition is concerned. It's just so bad for you. So, so bad. Also, increase intake of quality protein. Endurance athletes tend to focus on carbs, carbs, carbs, and while we need those I know I need more protein, especially for recovery. I am trying to incorporate some non-meat sources as well--quinoa, especially, and black beans. I love black beans.

So there it is in a nutshell. Easy, right? Right. In a perfect world, achieving those goals every day would be automatic. But what world is perfect? As long as you try to do better every day, you're making progress.

Molly Strong

I spent 22 weeks training for the Harrisburg Marathon, which was Nov. 9. That's 154 days of running, foam-rolling, biking, swimming, weightlifting, yoga-ing and thinking about the fifth 26.2-miler I have taken on. That's 42% of a year, a long time!

While race day didn't go quite as those 22 weeks prepared me for, I did finish the race, we did travel to another city (always a plus) and I was able to take in the sights (some nice, some not so nice) of the capital of Pennsylvania.

As with any big race, you learn many things about yourself and about your training--improving is a never-ending quest. If we were perfect, what would be the point? And life sure would be dull. Lingering health issues manifested themselves yet again this year and I have committed to working on those in the off-season.

Arthritis flare-ups (left ankle and second toe on the right foot). The latter can't be fixed without another surgery, and I'm not sure I'm up for that, or if the insurance company would pay for a fourth. My podiatrist told me they now harvest cushioning pads from cadavers and one could be inserted between that joint, bone-on-bone, no cartilage in sight. Cortisone shots become less and less effective, so I've likely tapped those out. The doc did have me fitted for another pair of orthotics, meant to take pressure off the aching joint. I'm still breaking those in.

As for the ankle. . .I just started taking a glucosamine sulfate tablet every day in the hopes of forestalling further erosion of the cartilage in that joint. Studies aren't conclusive about the efficacy of glucosamine, but I'm willing to try. The pain became so intense around mile 19 in Harrisburg that I stopped and sobbed for a bit. But I kept moving forward.


Glute weakness. It may seem counterintuitive, but running actually atrophies your glutes, rather than strengthens them. As the quads get stronger (which will happen with running and biking), the back of the legs--hamstring to glutes--get weaker. That's a reason I had an issue with patellar tendonitis over the summer. My PT showed me some exercises, which mitigated that pain, but I admit I neglected those toward the end of marathon training. Time to get back to the weights, with focus on my butt (Kim K is not the goal here; think Jackie Joyner instead).

I am grateful to my Super Masters body that endurance was not an issue this training season, nor was speedwork. I completed enough of those workouts to my satisfaction for Harrisburg. I can't really train to avoid arthritis.


Now, to my thoughts about the race itself.

I really enjoyed the size of the field--about 800. The race director didn't have to employ pacers for a group of this size, but he did and for that I am thankful. I was able to hang with the 10:18/mile pacer (for a 4:30 finish) until about mile 16 (when Arthur showed up). It's really helpful to have a group to run with and at a pace you prefer.

Around mile 5. It was a surprise seeing my personal photographer here.

The start and finish on City Island, located in the Susquehanna River and large enough for a minor-league ballpark and other attractions, were delightful. Crossing both bridges a few times meant plenty of crowd support, especially from your personal cheerleader. That's always fun. The portion of the course along the river was quite pretty, flat and fast, providing plenty of spots for spectators. We spent about 3 miles running out on that and then coming back.

I liked the tour of downtown the first five miles afforded us, but I wonder why the course didn't take us past the attractive state Capitol. The band at the northern end of the Walnut Street bridge kept spirits high--too bad there weren't more musicians along the way. That said, the volunteer support for this race puts many other, larger, races to shame. People at every water stop were enthusiastic, helpful and encouraging. How I wish they could map a course that didn't take runners on the same roadway as 18-wheelers. Not only was it ugly, it was a bit intimidating running so close to these monsters. I didn't like miles 12-16 at all because of that--starting to feel pain in the ankle around 16 didn't help either.

The college students at mile 16 really stood out, even though the DJ played some obnoxious music (ick to Robin Thicke). Thanks to the woman at mile 17 handing out Twizzlers--a pleasant and tasty surprise. The next few miles through the nature preserve broke up the urban landscape, but that hill! It never seemed to end.

Seriously?

By far, however, my biggest gripes have to do with the finish line. Some idiot parent allowed their young child (3, maybe) inside the chute (see photo at left). He ran back and forth as we finished, putting himself and exhausted runners at risk of injury. I'm still trying to figure out why a race official didn't halt that nonsense immediately. Also, I realize I didn't finish this race in record time, but I did finish the race. I paid my entry fee just like a 3-hour marathoner did. So......where was the food? I had my choice of dry slice of ham-and-cheese sub and dry slice of ham-and-cheese sub. And bagel halves. And that was it! No bananas, no orange slices, no brownies, no cookies. Not happy. I heard a few days from a Syracuse friend who ran a leg of the relay that they had an "incredible" fruit salad, including fresh pineapple, for runners. Gone; all gone! Even more not happy.

I don't get that part at all. If you see non-runners taking food, ask them to stop. If you see you are running short, set some aside for the late-finishers. Surely you had radio contact out there on the course and you knew a good 50 people had yet to finish. There really is no excuse.

So I would rate Harrisburg a good, not great, marathon. It had so much right going for it, but my experience at the finish line left me disheartened. We won't be back. If I race another marathon next fall, it'll likely be Mohawk-Hudson, my first, run way back in 2006. We'll see if the off-season strength training and glucosamine help with my weaknesses. If not, I'll drop back to half-marathons. Since arthritis seems to flare at mile 16 (as it has the last two marathons I attempted), running 13.1 miles will be a breeze!