NOVA Team Profile: Betty Blank

 

 

NOVA Legend Betty Blank
(photo courtesy Betty Blank)

PRs

1 mile 5:26

5k 18:53

8k 30:43

10k 39:26

10 miles 64:50

1/2 marathon 1:24:30

Marathon 3:02:00

52 marathons

32 Triathlons

3 half Ironmen

 

Betty was a flight attendant for Eastern Airlines for 17 years. While she was based in New York, a guy named Bob Girgus came into the crew lounge and said he needed a woman partner to run the Trevira 10 mile twosome race in NYC. Her roommate Patsy said that Betty could do it. Bob Girgus left Betty a note in her mailbox and she called him up and said she would do it. The most Betty had run up to that point was five miles. So she owes her running career to Bob Girgus!  The race was in September, and she only had one month to train for the ten miler. They ran it together in 90 minutes and Bob Girgus said Betty was a natural and should run a marathon. She then trained for two months and ran the 1979 Marine Corps Marathon 4:18:20. She knew then that she was hooked on running.

 

Betty has run 52 marathons. In 1984 she was on the Washington Running Club Women's team at the Boston Marathon and they won 1st place in the Woman’s Team Category. Betty ran 3:04:15. In the 1984 Chicago Marathon Betty ran 3 hours and 2 minutes, 24^th woman overall, 5^th U. S. Woman, third in the Woman’s 30-34 age group.  Betty started doing triathlons and half Ironman’s as well, always placing 1st in her age group.

 

Betty has been a NOVA member for over 25 years. She hardly ever misses a Tuesday night track workout, and has made many good friends through the club. NOVA has kept Betty running fast and strong, as demonstrated over the years by her consistent #1 runner ranking in her five-year age group.  Just turning 60, this #1 ranking should continue in a new age group.

 

Betty has been a Personal Trainer for the last 25 years. Helping clients get fit,

lose weight, and feel better about themselves as a person. She also has coached many of her clients to run 5ks.  Betty loves to race and compete. She loves the challenge of not slowing down even as she ages. She runs 4 times a week and does swimming and biking as well to cross train. She also has been doing Trapeze for the last nine years. Betty will always be racing the big races as well as the local ones, but the main thing is she is having fun!!!

Rest, and why we need it.

by Erin Masterson

Runners are a strange bunch. We'll be the first to admit it. Not just because of our eccentricities, numerous though they often are, and typically related to the grams of carbs we can eat per day, carefully counted hours of sleep, quality of spandex, stability of shoes, or brand of GPS watch. And not because we travel hundreds (sometimes thousands) of miles to compete in running events that basically tax us so physically that we can't even walk through the airport to get home without the assistance of one of those motorized carts. Nor because of our dogged determination to continue with a planned workout even when weather, sickness, personal emergencies, or "work" (HA) attempt to derail our plans. No, runners are unique because we often simply don't heed critical, loud warning signs from our bodies when they just.keep.telling.us.to.stop. The runner's friend, and yet his enemy: rest. It's what's for dinner.

Why is rest important? Rest is EVERYTHING. Rest is your  past, your present, and your future (as a runner). It represents your ability to believe in the power of moderation, accept your limitations, acknowledge your invincibility. It allows you to rebuild, renew, and return yourself to your pre-race state, to the time before you inflicted unholy damage on your joints, ligaments, muscle fibers, and bones. Before you gave your body a whole lot more than it bargained for, in the days before you became a Runner with a capital R and REST became a four letter word. Rest can, and should be, a natural part of every runner's routine, just as long runs, track workouts, stretching, and strength training all play a role in the delicate balance of power contributing to running success.

Though hard for many runners to accept, your ability to allow yourself appropriate rest reflects not only your sensibility, but your maturity as a runner. NOVA Coach Jerry Alexander is a constant advocate of the importance of appropriate rest following a hard race. In his view, the less running you do in the days immediately after a hard race like a marathon, the better you're going to run the rest of the year. He emphasizes that recovery is key in every elite runner's performance. Though taking a substantial amount of rest is difficult advice for many runners to follow, Jerry remains firm in his belief that taking time off now will help a runner later. Coach Jerry says, "It may seem counter-intuitive to some, but once you become a higher caliber of runner, you must start training like a professional, which includes recovering like one."

So, take that time off. Laze around on the couch. Drink a beer or two (electrolytes!) Maybe some stretching, a little walking, MAYBE yoga (the relaxing kind, none of that hot stuff), and go easy on all other physical activities. There's time enough in your running life for that. Now, enjoy your recovery. Wallow in it. Take satisfaction from it. These days don't come around often.

NOVA Team Profile: Bob Koeppen

PRs:

5k 17:17

8k 28:15

10 miles 58:43

Bob Koeppen runs the 2013
 Cherry Blossom 10 Mile
(photo courtesy Justin Buenaflor)

Bob played varsity baseball and basketball in high school and never had an interest in running unless he was late for something.  Into his twenties, he was mildly active which allowed him to stay fairly fit.  Fast forward 10 years, married with one child and working 55-60 hours a week at a New York investment bank, Bob had become "pleasantly plump." At about the same time, he and his family relocated to Alexandria to be closer to his wife's family and was also given the opportunity to work from home.  Bob decided that this was a good time to start losing some weight and decided to give running a shot.  In order to make sure he was sticking to a workout routine, he signed up for a local 5k and was surprised when he broke 20 minutes after only a couple of months of running every other day.  At the age of 35, Bob became hooked and slowly increased his miles and lowered his 5k time to 18:15 and ran a 10 miler in 61:40.  He knew if he was going to continue to get better he would need some help from a coach and a team.  Bob found NOVA and Coach Jerry online one day and the rest is history.  After just one season with NOVA and the sage advice of Coach Jerry, he lowered his 5k PR almost another minute to 17:17 and far exceeded his goal of breaking 60 minutes at the Cherry Blossom 10 miler by running 58:43.  Bob's goals are to stay injury free and to continue to lower his PRs, while also trying a marathon.

Race Recap: 20-21 April 2013

by Erin Masterson

True to our club name, the NOVA Team was well represented at a variety of races around the Northern Virginia area this past weekend (...does Rockville, MD count as  NOVA??) Longtime standout Martha Mertz ran 39:41 at the Pikes Peak 10k, which with both she and Coach Jerry Alexander were pleased. Rockstar Allen Denson ran the Pacers GW Parkway Classic 10 Mile Race with a strong 35th OA finish in 1:02:48. Denson stated, "I feel really good about the race today. I split 31:38 for the first half and closed pretty well with a sub-6 last mile and passing several folks."  Up and comer Maya Bruck got a PR in the Mad 5km Run at James Madison High School, shaving a minute *per mile* off her best time ever.  (8:24). Congrats to all NOVA racers! Let us see you out there at a race next weekend, and be sure to pass along your result to Coach Jerry or President Justin for posterity (and blogging).

Crystal City Fridays 5k

Agatha Engel  20:26

Dave Lambert  20:56

Amanda Williams  24:29

Chris Duncan  26:17

Fodderstacker 10k, Flint Hill VA
Mark Drosky    42:52    1st AG

Mad 5km Run, James Madison High School

Maya Bruck  26:06

Pikes Peak 10K, Rockville MD

Martha Mertz  39:41 

GW Parkway Classic 10-Miler

Allen Denson  1:02:48, 35th OA

My Boston Experience: Guest Blog by Jim Noone

Guest contributor (and DC Road Runner) Jim Noone writes of his experience during this year's Boston Marathon.

I love the Boston Marathon.  I typically run about 40 races a year.  Of all the races I've run over years, Boston is my favorite by far.  I ran it for the first time in 2005 -- this year was my sixth running. 

 

Why do I like this race so much?  Several reasons: First, it's the main focus of activity in Boston on race weekend.  "Are you running," is the familiar question to anyone in Boston who looks anything remotely like a runner.  Second, there is a wonderful sense of community in the huge crowds that line the sidewalks in the small towns along the way:  Hopkinton, Ashland, Natick, Newton, and so on.  It's a day for families, with the kids often handing out oranges to the runners or soliciting high fives.  And, hey, it's the Boston Marathon, the gold standard of marathons in the United States and around the world. 

The weather this year was refreshingly cool after the sauna that was last year's race, when starting line temperatures were in the low 70s, soaring to 87 when most of us staggered into Boston.  Plus, the sun was shining most of the way.  So even with the usual rigors of a marathon, this year's run was a wonderful experience.  Even the Newton hills didn't seem  too bad.

 

I crossed the finish line at 3:41:36 and made my way through the finish area with other finishers.  Got my space blanket, medal, water and food, and continued down Boyleston Street to the bus with my gear.  Got it quickly, and continued straight for another two blocks to my hotel.  Nothing unusual.  It wasn't until another 20-25 minutes that I started to hear sirens to the point that I turned on the TV set and heard the first reports of an explosion.  My wife and I (she was in the grandstand across from the second explosion but after missing me finish departed about five minutes before it went off) spent the next hour or so on the phone or responding to emails assuring family, friends and work colleagues that we were OK.

 

What was different this year from prior runnings of Boston?  For the race itself, there wasn't much different.  The crowds were still as invigorating as ever, the race took place with the usual great organization and planning, there was still the same elation making the last turn onto Boyleston Street and pounding with everything left toward that iconic 'Boston Marathon' finish line.  As with the prior runnings, I considered myself blessed and most fortunate to be there. 

 

What happened after my finish turned the experience into something that was unimaginable and will stay with me forever.  That someone would stage a terrorist bombing at the Boston Marathon never even remotely occurred to me.  In fact, when I heard the first reports I thought it must have been something innocent like a manhole explosion or a electric generator gone haywire.  But it was soon evident that the unbelievable had really occurred.

 

So the aftermath of this year's running was completely new ground.  My emotions were mixed:  Thankful that my wife and I were OK, terribly saddened by the deaths of innocent young people and the horrible injuries, angry that the family-focused innocence of the day had been violated, and filled with admiration for the responses of the police, medical personnel, volunteers, fellow runners, and just plain citizens. 

 

But my main feeling that was different from prior runnings of Boston was an ironclad sense of determination to run Boston again next year.  Thankfully, my age group time will allow me to do that.  So, barring serious injury (really serious!), family emergency or other dire situation, I will do everything humanly possible to stand at the starting line in Hopkinton next year.  I have a new sense of motivation and inspiration to carry me through those cold and windy long training runs in February and March.  That's what's different for me, and I bet of a lot of other runners feel the same.   

NOVA Remembers Boston

by Erin Masterson

The NOVA community has been deeply saddened by the recent events that took place at the Boston Marathon on 15 April 2013. A race of such historical and personal significance, not only to the running community, but to the entire city of Boston and many of our sister cities around the world, represents the best of what we seek to achieve as athletes. The bombings at the finish line of the marathon, which resulted in the deaths of three individuals and injuries to 176 others, followed by the events leading to the capture of the suspects, were therefore even more egregious to all in this community. To harm those runners who are seeking to achieve a significant personal goal is an affront to all those who work a lifetime to accomplish it, and to those family and friends who support us along the way. We are grateful that the suspects have been captured and justice may now be served. And we look forward to racing again, to honor and commemorate those who have been harmed, to demonstrate our resilience, and celebrate our continued accomplishments in the face of adversity. 

Two members of the NOVA Running Club ran Boston that day, and we are glad to report that both are safe. Jay Jacob Wind had finished the marathon with a strong time of 3:37.39. He was in a bus changing clothes when the two bombs exploded. He says, "I mourn and pray for the victims of the senseless bombings at the finish line of the Boston Marathon." Mr. Wind directs the Potomac River Run Marathon, which will take place on Sunday, May 5, and plans to donate $1,000 to The One Fun Boston (www.onefundboston.org), the charity established by Massachusetts Governor Deval Patrick and Boston Mayor Thomas Mennino to aid the victims and their families. Others can donate to this fund as well. 

Erin Masterson, NOVA Board Secretary, also ran the race and finished with a PR in  NOVA Team Member Erin Masterson before the Boston Marathon  (photo by Erin Masterson) 3:20.45. She was two blocks past the finish line at the time of the bombings. She is thankful to be safe along with her brother and friends who were safe with her as well. Running her first Boston Marathon, she reports that it was one of the most amazing experiences of her life, and though it was a followed by a tragic turn of events, she holds the positive memories of the day close to her heart. Her first Boston race therefore was a combination of very happy personal accomplishment, and devastation for all those who were harmed. She is determined to run Boston again next year, and keeps the faith for Boston alive. NOVA Coach Jerry Alexander offered his thoughts on the events. He says, "The bombing put the race into perspective for me. Earlier in the day, I was anxiously watching the results to see how my athletes were running. Later in the day, I was anxiously watching my emails awaiting word that all of my athletes were safe. When real life intrudes so dramatically, and in this case tragically, into what should be a joyous occasion, it makes us all realize what is important, and that running is not the be all, end all that we can sometimes make it into." NOVA legend Betty Blank, a veteran of eight Boston Marathons (PR 3:04.15), says, "We should be able to celebrate our runners rather than be grieving for the loss of loved ones. I love this course and the spectators are fantastic!! Never will you ever run a marathon with so many people screaming and cheering you on. I was watching the marathon on TV when I saw that a bomb went off. I was in shock, I felt the pain, and I truly wish I was there to help people to a safe place. Next year, we will see Boston stronger than ever!!! We will look back to this tragic event and be stronger for it and hang on to each other and love each other even more. 118th Boston Marathon - Boston or Bust!!!" NOVA continues to keep in our thoughts the victims of the Boston Marathon and all who were affected by this tragic event. Though never forgotten, we look towards the day when the sad memories of this day are lessened. We will run again, proud for our accomplishments and thankful for our families and friends, without whom these achievements would not be possible.

Race Recap: 5-7 April 2013

Allen Denson

Mark Drosky (center)

We hope you all are getting as excited as we are for the upcoming racing season! NOVA's spring training is beginning to pay off with some strong results this past weekend. The team demonstrated impressive early season speed at the Crystal Run 5k Fridays on 5 April. Teammate Allen Denson led the pack with a 17th place overall finish (of 1,610 runners) in 18:13. Mark Drosky demonstrated his usual strength and consistency with a 19:39 finish. Dave Lambert, Amanda Williams, and Bob Weiner rounded out the NOVA representation. Crystal Run 5k Fridays continue each Friday for the rest of the month, so you still have three more chances to make NOVA proud! 

Bob Koeppen

Martha Mertz

NOVA was also well represented at the Cherry Blossom 10 Miler held on Sunday, 7 April. Despite an unexpected chill, and the blossoms failing to follow through on their promised "peak" this past weekend, our runners proved that they had what it takes to deliver on promises. Bob Koeppen led our team with a 59:40 finish (10th AG) and Martha Mertz continued to dominate, finishing 3rd in her age group in 1:06.35. Other strong finishers include Michel Naff (1:09.20) and Jay Wind (1:13.57). Sadly missing from the CB10 lineup was Betty Blank, who took a spill in a track meet several weeks ago and is still riding the recovery train. We look forward to seeing you back on the track Betty! Congrats to our NOVA runners and all the finishers of a great 10 mile race. 

Ren Hucker (L) and Delight Buenaflor

Maher Itani

NOVA is also proud of our members who came out to spectate and cheer on the runners, including Delight Buenaflor and Ren Hucker, and those club member who gave their time volunteering, like NOVA club member Maher Itani. Aside from racing, the NOVA Running Club enjoys all aspects of local running by supporting and volunteering, and we are always looking for club members to join us at local races. (all photos courtesy Justin Buenaflor)

Crystal City Fridays 5k
Allen Denson             18:13
Mark Drosky               19:39
Dave Lambert             21:01
Amanda Williams        25:18
Bob Weiner                  25:30
 
Cherry Blossom 10 miler
Bob Koeppen             59:40 10^th AG
Martha Merz              1:06:35   3^rd AG
Michael Naff              1:09:20
Jay Wind                     1:13:57
Erin Masterson         1:17.36
Dorris Scott                1:30:07

NOVA Trail Cleanup: W&OD

by Erin Masterson

The day dawned bright and sunny, but with a chill in the air.

The location: W&OD Trail, Bluemont Park, Arlington.

The attendees: The more intrepid members of the NOVA Running Club.

NOVA Club President Justin Buenaflor gathered his troops together and outlined the mission. Their task at hand: to clean up, tidy, and otherwise beautify the portion of the Washington and Old Dominion (W&OD) Trail in Arlington which the NOVA  Running Club has sponsored for the past several years.

Buenaflor was unconcerned. "We'll be done in an hour or so!" he proclaimed confidently. "There isn't usually that much trash along the trail, so we probably won't even need all these garbage bags." Hah. Famous last words. I'm sure Custer was thinking the same thing as he led his troops into the Battle of Little Big Horn.

The NOVA Team, before the start.

In any case, there was work to be done. Fortified with Dunkin' Donuts coffee and munchkins, we set off. The troops split into two groups, approaching the two-mile stretch of trail from either end with the goal to meet in the middle, making a clean sweep along the way and ensuring that all users of W&OD would benefit from our hard work and strong gag reflexes, at least along this little portion. As we would soon find, however those gag reflexes would be sorely tested.



The lucky ones.

The lucky half of the NOVA clean up team, led by NOVA Club Vice President Amanda Williams, had an easy task. Their robust militia of at least a dozen team members made quick work of their mission, minimal though it was given the scant amount of garbage along the trail. They completed their portion of the clean up in record time.


NOVA President Justin Buenaflor and his team members

Justin's fledgling team of four members, approaching the trail from the opposite end near Columbia Pike, was sadly outnumbered by garbage. Beer bottles, to be specific. Dozens upon dozens upon hundreds of beer bottles. Other types of bottles too (margarita mix anyone?) as well as more unsavory items that will remain unmentioned. Some of the exclamations heard during this cleanup endeavor include "We've got some serious dumping over here!" And "Holy sh** what is that green stuff?!" Buenaflor radioed for backups but none were to be had. We were on this mission alone, and our garbage bags were running out. The climatic moment arose when NOVA Club Social Media Director Erin Masterson discovered a mattress hiding in some bushes. Although a somewhat cozy hideaway, Buenaflor determined that the mattress had to go, and took it upon himself to dispose of it, along with the can of sardines that its resident must have been munching on. Cue gag reflex.

The mattress.

In the end, more than 20 bags of garbage and recyclables were collected and disposed of that day. The NOVA team was triumphant, despite their bedraggled appearances and desperate need for total body disinfectant showers. No one could argue that we are not dedicated to our team, to our fellow runners, and the trail community, for this day truly showed our willing spirits and positive attitudes in the face of lots and LOTS OF TRASH OH MY GOD. (all photos courtesy Justin Buenaflor)

YAY GARBAGE
NOVA's Larry Clark and Justin Buenaflor

NOVA Spotlight: Coach Jerry Alexander

by Erin Masterson

"Okay gang. Nice and easy. Nothin' too crazy." If those words sound familiar to you, you may have spent some time circling a track with NOVA Coach Jerry Alexander keeping a careful eye on your progress. As the coach for the Northern Virginia Running Club (NOVA),  Alexander has spent more than his fair share of hours watching athletes race around that loop, and his role as trainer, mentor, workout designer, injury preventer, and voice of reason has helped NOVA to become the team it is today. 

NOVA Coach Jerry Alexander giving some serious
advice to NOVA team member Erin Masterson

Alexander joined NOVA in 2005 following 
several years in college coaching. The decision to transition from serving as a Division I college cross country and track coach to training the members of a local running club was not one to be made lightly. "I was very reluctant to do it, as I had never coached recreational runners, and did not particularly want to start," he describes of his decision to accept the job of the NOVA Head Coach position. Though by then a fairly seasoned and experienced track coach, having started as a graduate assistant in the early 1990s while in law school at Vanderbilt, and spending two years as Head Coach at the University of the District of Columbia and seven years as Assistant Coach at American University, Alexander wasn't sure he was interested in taking on the responsibility of training runners who by and large are fitting in workouts around their day jobs. However, as a favor to his coaching colleague Jim Hopkins, former Head Coach at George Washington University, who resigned the NOVA Coach position after just a few months upon moving to Ireland unexpectedly (hate when that happens...), Alexander accepted the challenge. Eight years, multiple stopwatches, and many athletes later, NOVA is lucky to have him continue on as our tireless leader.

Running in college as a walk-on at Columbia University (and "not a very good one, at that," according to Alexander), piqued his interest in coaching, as well as an increasing awareness of the level of commitment, hard work, and consistency required to succeed in the sport. After switching his focus from running to coaching at Vanderbilt, and later at UDC and American, Alexander began to refine his coaching technique, methodology, and understanding of the process by which a great runner is made. He built an impressive roster of success stories over these years, including Sean O'Brien, a 4 time All-American, and sub 4 minute miler at AU, and Samia Akbar, an All-American and American University's most decorated runner of all time, who later ran in the 2007 World Championships marathon for the United States. 

Coaching superstars has its challenges, to be sure (though we're still trying to think of some), but once Alexander decided to take on the runners of NOVA, he realized he had to make some changes in how he approached his athletes. He says his greatest challenge in coaching club teams is helping his athletes to balance their running with the rest of their lives. Achieving the proper balance is a constant struggle. He states, "The athletes I coach all work full time, or are in school full time, and many of them have families. It's very difficult for them to find the time to train properly and meet their other responsibilities. They all take the running very, very seriously, and make many sacrifices to maximize their performance, but ultimately other things in their lives have to take precedence."

Coach Jerry marks splits for NOVA
team member Betty Blank

In order to address the unique personal situations, running backgrounds, and performance goals of all his athletes, Alexander's philosophy about coaching is tailored to each individual runner. He observes, "I've learned over the years that coaching is not a one-size-fits-all proposition. Many runners, particularly beginners, have the idea, based on training programs they have read in magazines and books, that there's one formula for success for the 5k, the marathon, and every race in between. My view is that the opposite is true--a training plan that may be appropriate for some runners is absolutely not appropriate for others. The benefit of having a coach is that the coach can determine what works for you, and what does not, and I'm experienced enough to know that a realistic assessment of each athlete's strengths and weaknesses greatly increases her chances for success." No one would argue that his philosophy has reaped results. A highlight of his NOVA tenure includes coaching Martha Merz when she broke the 17 year-old American Record for 10,000 meters on the track for the 45 and over age group.    

While Alexander's style of coaching is personalized for each athlete, deciding to join (and actually participating regularly in) a running club is a personal decision for all runners as well. Alexander advises interested runners to start with a list of priorities. Some recreational runners are looking for a running club to provide a social outlet, while others are interested only in improving their performance. There are lots of options in the DC area, and if prospective members know what they are looking for, they are more likely to find it. Alexander believes that "At NOVA, we try to be the best of both worlds, and I think we've done a pretty good job of meeting our members' expectations in both of those areas."

Coaching at NOVA, while fulfilling, is not Alexander's only responsibility. He also took on the head coach job of the Georgetown Running Club (GRC) in 2010. GRC is an elite, invitation-only club based in Bethesda MD, composed of former collegiate stars and several runners with experience competing at the national level. Some of the athletes Alexander coaches at GRC include Karl Dusen, who ran the 2008 US Olympic Trials Marathon, and is considered by Alexander to be the greatest distance runner in Columbia University history, as his 10,000 meter school record of 29:00 is 30 seconds faster than the second fastest time; Sam Luff, a 2010 Cornell graduate who has improved his 10,000 meter time in two years from 30:34 to 29:37 (working with Alexander, of course); Lindsay O'Brien, a 6-time All American at Yale who placed 3rd in the NCAA cross country championships her junior year, and Laura O'Hara, a two-time USATF finalist in the steeplechase and an All-American at Stanford. 

Because of his two distinct yet complementary coaching roles, Alexander can view his goals as a coach as two-fold. He states that "Any coach who's being honest will admit that he wants to work with the best athletes possible, and I'm no exception. I truly enjoy the working with the elite athletes at GRC, and I'm honored that they trust me to guide their training. But I also really enjoy coaching NOVA. It's truly a pleasure to see athletes improve, and I take great satisfaction from seeing NOVA runners meet and exceed their goals. As long as an athlete is willing to work hard and train seriously, I'm going to do my best to coach her, no matter her skill level." In the near term, Alexander is determined to have both the GRC Men's and Women's teams place in the top 10 at the 2013 USATF Club Cross Country National Championship. In the long term, his goals include coaching several GRC athletes to compete in the 2016 US Olympic Trials.

In his abundant spare time between coaching two track clubs and answering several dozen to several hundred coaching emails per day (often hitting the reply button within minutes), Alexander works in his real job as a trial attorney in the Civil Division of the United States Department of Justice. His wife Michelle and ten year old son Jacob keep him fully occupied in all remaining moments of the day. The NOVA Running Club is fortunate to have Coach Jerry's insight, guidance, professionalism, interval workouts, stopwatches, baseball caps, and consistent and careful attention to all runners as valuable members of the team, and the athletic achievements demonstrated by many of our runners are indicative of the benefits we gain from having him as our coach. (all photos courtesy Justin Buenaflor)