A Slice of Runner-Cyclist Harmony on the W&OD Today

I'm fortunate to live right by the W&OD trail, but I avoid it in the summer, at least after 6 am or so.  Too much traffic.  As an early morning runner-cyclist, I find there to be less traffic on the roads, and I feel more visible, and -- oddly enough -- safer.  Yes, I'm lit up like a Christmas tree.

But this morning I started my run about 5:15, and I put in the first couple of miles heading out west on the trail, through Falls Church and to the hill by Shrevewood Elementary.  Usually there aren't cyclists at that hour, but today there were a few.

I'm used to the silent "whoosh" coming up from behind.  And then I will usually say "Good morning!" to their rear-ends.  I like to think I've shamed them, but I doubt I have.  And then I try to stifle my bad thoughts about them, because I too am a cyclist, and I always warn runners/walkers (and cyclists) that I overtake.  Okay, I don't always warn people wearing ear buds because I figure they're deliberately drowning noisemakers such as me.  But I don't wear ear buds, so I expect a warning upon being overtaken.

Anyway, today in that two-mile stretch, I was passed from behind four times by individual cyclists.  Each time I got a polite "ding" or an "on your left."

I always say "Thank you.  Good morning!" to cyclists that pass me.  Good behavior should be reinforced.  And it costs me nothing.  Makes me feel good.

Today, the last one passing me wished me a good run.  No joke.

At that point I knew it was too good to be true, so I picked up the pace and finished up that portion of my run on the trail before some Tour de France wannabe spoiled it all.

It is remarkable, though, the difference that courteous behavior makes on rail-trails.  Sometimes I'll have a great ride or run and have to finish the last mile or so on the W&OD, and I can have my mood spoiled by someone with poor etiquette right near the end.  I shouldn't let that get to me, I know, but that's how I'm wired.

Included for your enjoyment below is the obligatory stock photo of runner-cyclist conflict.

The man is actually saying, "How did WE become the poster children for bad behavior?"
(Credit:  runwashington.com) 

It's a beautiful day.  Hope you're able to exercise outside.

Making Progress on ITB Recovery

As all of my non-readers know, I've been dogged by iliotibial band (ITB) syndrome in recent weeks.  February and March were particularly dark for me, because I was increasingly concerned that I might not ever be a "runner" again.

So while I've been hunting for recovery techniques, I've noticed that by keeping my runs at 5k max, things have gotten better.

(We interrupt things right here to answer the question that all the teeming millions of none of you are certainly asking:  Todd, why don't you just see a doctor about this?  The answer is simple.  There's an ethical issue involved.  The pain only occurs when I run, and so the doctor could well say to me:  Don't run.  And in truth, that would eliminate my pain entirely.  But because I have insurance, I could press for a series of expensive tests, which may or may not help me, but for which undoubtedly someone would have to pick up the tab.  It wouldn't be me.  So, I see this as something I can fix on my own.)

Back to the show.  What I've noticed is that when the ITB problems really came on strong several weeks ago, my fitness routine was totally unlike last summer, when I was running fine and working my way up into the 5 mile range.  Back then, I would alternate biking and running, and I'd walk about 2-3 miles each day.  In the early winter, however, the weather prevented much biking or walking, but I was determined to run.  Thus, I suspect, that led quickly to over-use.

So I'm doing a lot more cross-training, pigeon poses, hip/butt strengthening with the Theraband, and a moderate amount of foam rolling.  It all seems to help.

Yesterday I was able to run 4 miles with only minor twinges.  It was the longest, fastest run in months.  I was incredibly happy.  Wow.  This is how my week looked:

Morning Ride in the Rain

The best rides in the rain start out in a light mist.  That was this morning.  The radar showed heavy rain on the way, so I figured I'd just get in a quick half hour before it all hit.  Better than regretting not going and feeling frustrated all day.

After half an hour, I was already soaked and loving it.  Generally, I won't start a ride in the rain, but on days like today it's always fun to be soaked and to just enjoy it.

I was also thinking that 65 degrees and wet would be great any day over cold and icy, which is what we had for a good chunk of the winter.

On a related note, saw this random post on Instagram from a spot near me last Sunday and had to shake my head.  I don't understand people who shell out that kind of money to ride a handful of times a year.  I like to think I'm not the judging type, but in some cases, apparently I am.

Adjusting to Spring

This is such a goofy time of year.  Now that my morning bike rides start out at 50 or 55 degrees, it's like I've forgotten how to dress for it.  It was just last week, after all, that temps were in the 30s.  It's hard to let go of the light winter gloves, long cycling tights, and windbreaker, but I'm sure in another week I'll adjust.  :-)

What to do?

Falls Church City Mulls Ideas on Improving the W&OD

Falls Church City is arguably a blight on the otherwise wonderful W&OD trail.  Much of this is due to history and the City's many at-grade crossings of what used to be the railroad.  Still, the City hasn't been imaginative until lately, other than the controversial bridge built over Rt. 7 several years back.  (Residents complained to high heaven about that, but everyone acknowledges now that it's been good all the way around.)

Up for discussion at the City Council last week were a variety of improvements.  Full City proposal here.  Here's hoping that many of these ideas come to fruition -- and that Falls Church cyclists will turn out at subsequent meetings to support them.  Otherwise, the NIMBYers who fought the bridge will bog down the debate.

At the Intersection of Double Doom by Taco Bell.

 

On the west side of the crossing at Great Falls Street.

Entering Falls Church from Arlington.

Rosslyn's New Crosswalk of Doom

Most runner-cyclists know to avoid this area at Arlington's Rosslyn Metro Station, but bike commuters may not have a choice.   This is only a few blocks away from the infamous Intersection of Doom.  Said intersection now has a helpful Bikeometer, which displays how many cyclists are put at risk daily, monthly, and yearly.

Photo credit and link to article.

Waiting Out the Winter of 2013-14

Welp, this morning I had to dig out the heavy winter gear for the last time, the third time.
— BikeArlington (@BikeArlington) March 24, 2014

I was up plenty early this morning, by 5 am, and I easily would have had time to bust out an hour around town, my typical funtime ride that I like to do at least a couple times a week.

But it's just not in me today, and I'll go out in 20-degree weather, even somewhat happily, as long as there's no wind.

But at this point in the season, when we've already had a couple tastes of 60-degree days and 40-degree mornings, I'm declaring sub-freezing mornings off-limits for bike rides until next fall/winter.  With luck that means my lull will only last until this weekend.  If not, I may have to rethink my pledge.

To the several bicyclists I saw this morning, I salute you.

The Trouble with Bike Lanes in Winter

I love Arlington, VA, for its amazing commitment to dedicated bike lanes.  It can be tough in the winter, though, because the county uses street sweepers to get the roads clear of sand and grit as a result of recent snow and ice events.  As you can see in the photo, though, the bike lane is like a walkway to a sandy white beach.

It's hazardous, frankly, and it gives pause to those who would otherwise take up bike commuting.  It may lead them to think it's hard to rely on a bike year-round, even in good weather, as it was today.