Running The Utica Boilermaker for the First Time

I’m a Utica native. Utica, NY is a relatively small city in Upstate, NY. With a population of only about 60,000 people, the city boasts quite a few attractions. For one, we have the F.X. Matt Brewing Company, where you can get your fix of Utica Club and Saranac beer. For another, we have the Utica Zoo, has over 200 animals patrons can visit. Turning Stone Casino is a short 20-minute drive away. I could go on and on about the delicious foods exclusive to or popularized by Utica (like Utica Greens). But arguably, the most notable attraction of Utica, NY is The Boilermaker.

The Boilermaker is a 15k road race that brings together 14,000-18,000 runners from around the world and what feels like even more spectators. The race got its start in 1978 when a local Utica business, Utica Radiator Corporation, was celebrating its 50th anniversary. Earle Reed, an avid runner, and whose family owned the business, decided to hold the event and name it after the Utica boilers his family’s company produced. The first Boilermaker had 876 runners and is the only one in which Reed competed.

This race’s route leads itself right past the street I grew up on. So for decades, I would walk down my street and watch all of the runners whiz by, handing them cups of water and encouraging them to keep going and finish. Granted, the fact that the race ends right at the F.X. Matt Brewery where cold beers await may well have been motivation enough. Regardless, it was fun to watch.

In my mid-20s, after getting in great shape from weightlifting, I thought it would be cool to make running the Boilermaker a bucket list item and cross it off. Why not? I’m a native Utican, and this race put Utica on the map. The event has existed all of my life, so I’ve never had a good excuse not to run it. And, by this point in my life, I’ve had numerous friends run it multiple times. So it was time for me to add a bit of cardio to my otherwise exclusively weight training workouts.

What’s great was that my then girlfriend, now wife, was completely on board for Boilermaker training too–so we were able to support one another through the journey. In 2012, I began training on the elliptical machine in the gym, slowly increasing the duration, until I could complete 3.1 miles. At that point, I knew I could at least complete a third of the big race. I then began signing up for 5k road races, realizing that they would be more difficult than the elliptical machine (due to uneven terrain), but at least I knew I would be able to complete them. I never worried about how fast I could finish these races.

Here I am at some of those 5k races.

My first 5k: The Brighton Fun, Fit, 5k
Halloween-themed 5k Race
A Winter 5k
5k Race during Rochester Real Beer Week.

After successfully completing several of these 5k races in a variety of different weather conditions and locations, I became more confident in my running abilities. While I had only completed what amounts to a third of the distance of the Boilermaker, I signed up in January 2013 to run it in July of that year.

In the meantime, while I continued to run 5ks, I started to look at my times, and see how I was progressing since the distances were constant. Eventually, I began running longer distances on the elliptical machine in the gym, knowing that I would need to progress my distance if I was going to finish the big race.

The farthest I traveled on the elliptical machine in any one workout was 9.3 miles, the exact distance of the Boilermaker. Some might argue I should’ve surpassed the distance so that the actual race would be easier, but I was also told that the energy of the crowd the day of actually helps runners along a surprising amount–so I took my chances.

I should also mention that I had had shoulder surgery in May of 2013, three months prior to the race–so it was a bit challenging between my recovery from that + PT + training for the race. Suffice to say, I was just happy to be in a position to be able to train and run the race at all. I was just going to give it my best shot. I thought, if I succeed–great; if not–it was a hell of a journey.

As the date of the race approached, I looked for one more road race in late June 2013–ideally a 10k (6.2 miles). Unfortunately, there just wasn’t one. The closest I found was the Firecracker 5 Mile, about a week before the Boilermaker, which was a little shy of the 6.2 miles I was hoping for. Oh well, I thought it was better than nothing. My wife and I finished without an issue. Granted, my time was not great, but that didn’t bother me at all.

The following weekend arrived quickly. What excitement. It had been a while since I had dedicated myself so much to one thing. All of the training, all of the sweat, all of the pain (yeah, not gonna lie–there was pain with my shoulder, the running itself at times, etc.). I think the magnitude of the situation hit me when I went to pick up my running bib the day before the race. I realized there was no turning back.

Boilermaker Running Bib

The next day, two of our friends, my wife, and I all got up at my parents house, made our way to the starting line, and prepared to accomplish all of this together. We all ran it, we all finished successfully, and we all celebrated the shit out of our accomplishment afterward with some great food, laughs, and people. Much like Earle Reed, this would our one and only Boilermaker (at least as of writing this nearly 8 years later). I don’t know if I or we will ever run another, but I am happy for all of the preparation and determination we put in toward making this a reality. It was a significant accomplishment for us all.

Here we are celebrating afterwards.

Celebration after successfully completing the Boilermaker.

How to Increase Your Bench Press with Ed Coan’s Bench Press Routine

One of the most common questions strong-looking individuals get asked is, “How much can you bench?” The bench press is one of those exercises that has become the standard for gauging strength (and, some may argue, coolness) despite the fact that there’s so much more to weightlifting. And more specific than weightlifting in general, is powerlifting, which is comprised of the bench press, the squat, and the dead lift.

One of the most famous powerlifters of our time is Ed Coan. Coan set 71 records in his powerlifting career, which is an incredible feat. He is renowned as a legend in his sport, and his numbers prove it, with these single best lifts:

  • Squat: 981 lbs
  • Bench Press: 584 lbs
  • Dead Lift: 901 lbs

Suffice to say, he is a guy who knows what he’s talking about, and he has mentored numerous young lifters coming into the sport. Granted, he has failed drug tests in the past and been suspended and subsequently banned for life from the International Powerlifting Federation (IPF), but his training techniques are tried-and-true. My dad and I were fortunate enough to meet Ed Coan at the Arnold Classic in Columbus, OH in 2009.

My Dad and I with Ed Coan (middle)

I want to share with you Ed’s bench press training routine. It’s a 12-week cycle that consists of regular bench presses, narrow-grip bench presses, and incline presses. Simply download this spreadsheet and type in cell D1 your current one-rep max bench press (in lbs). The spreadsheet will do the rest and calculate the weight, number of reps, and number of sets you should be striving for across the three aforementioned pressing exercises.

If you find that you are not able to meet the goal for any of the exercises on a given week, lower your number in D1 accordingly and continue following the plan. This is a great routine for anyone looking to increase their bench press, so stick to it and be safe!

At The Arnold Classic, I Bench Pressed My Body Weight 25 Times

I graduated from college the first time in May 2006. I moved back home to Utica and lived with my parents for the next month while I interviewed for jobs. Interestingly enough, my first offer was for a company that also was in the Utica area. I took the opportunity to extend my stay with my parents and save some money (which was really helpful–thanks, Mom and Dad!). Aside from the financial benefit of living with my parents, I would be remiss not to mention the extensive gym my Dad had built in his garage over a couple of decades. And I don’t mean just bought equipment into a room. He actually designed and upholstered a lot of the benches and machines himself (well, ok, with the help of my Mom too). It was a really great setup.

My Dad had been working out for around four decades, and I knew he wouldn’t mind showing his son the ropes. Well over the next three years, my Dad and I turned into really great workout buddies. We knew the drill–get in the gym every other day, work out hard, get out of the gym and rest. Rinse and repeat. If nothing else we were disciplined. by 2009, I was in the best shape of my life. I had benched over 300lbs the prior year, my arms, shoulders, and chest had all grown in size. Even though my Dad was a little bit older than me, he grew quite a bit too. We worked well together.

In March 2009, we decided to go to the Arnold Sports Festival, put on by none other than Arnold Schwarzenegger. During the Expo, MHP Strong held a contest to see who could bench press their weight 25x. That’s 25 reps of your body weight, not 25x body weight ;-). My Dad encouraged me to try it. I thought, “Why not!?”

So here I am, at the ripe age of 24, weighing in at 173lbs and benching my body weight 25 times.

Mike Scalise Benching His Body Weight 25 Times