Summary July 8-21

Monday July 8 AM 10 Miles, 2960′ 1h19m 
Usual double-power-line loop, average pace
PM 4 Miles, 350′ 31m26s 
Shakeout-ish evening run, nothing particularly special, just a cop-out sort of way to get a few extra miles in.

Tuesday July 9 AM 7 Miles, 980′ 49m12s 
Pretty normal around-town pavement session, settling into a pretty regular 7-ish minute pace on the route, which feels relatively easy on this particular route, for whatever that’s worth, I guess the consistency is nice though.
PM 8 Miles, 2360′ 1h7m 
Kittatinny State Park with the Salt-guys. I was expecting to take it relatively easy this particular night, but on the second half, Adam decided to give me a reason to breathe a little heavier. It’s strange running with a target on your back, and not something I really like to do when I’ve mentally planned a lighter effort… but I guess my inner competitor really doesn’t like being out-done… or something to that effect.

Wed July 10 AM 5 Miles, 1480′ 40m49s Really crappy feeling power-line loop… but at least I got to see Phish in the evening (dancing counts towards mileage right?)
Set 1: Llama, Wolfman’s Brother, Sample in a Jar, Julius, Halley’s Comet > Bathtub Gin, Lawn Boy, Ya Mar, Stealing Time From the Faulty Plan, Theme From the Bottom > Suzy Greenberg
Set 2: Crosseyed and Painless > Harry Hood > Axilla > Sand > Light> Good Times Bad Times > Slave to the Traffic Light, Rocky Top > Cavern
Encore: Possum

Thurs July 11 AM 10 Miles, 1100′ 1h14m
Snappy-ish neighborhood road run. I really need to start harnessing the gumption to really crank down the pace on this route (PR is somewhere in the 1:04:xx range) but it seems like the best I can muster is going out on the roads to save the few minutes that the power line loops cost me in vert/technicality.
PM 8 Miles, 1020′ 1h9m
Really miserable feeling run with the Highlands guys… first 4 or 5 were okay, but wheels fell off hardcore…. c’est la vie.

Fri July 12 AM 3.3 Miles, 2440′ 39m59s 
Intended to run some serious repeats on Tammany, but my legs had absolutely no pop, and my stop on the summit almost turned into a nap on the summit… I probably could have eaten a clif-bar, napped in my car and headed back up the mountain for the afternoon, but realistically I just wasn’t feeling the vibe… and spent the whole ride home knotting my fists about the complete waste of gas it was to spend twice as long in the car as I did on the mountain.

Sat July 13 AM 10 Miles, 1100′ 1h15m 
Another road-jaunt
PM 7 Miles, 940′ 50m 
Ditto

Sun July 14 AM 7 Miles 940′ 52m28s
Shitty road run

Totals: 79.3 Miles, 15,670′ Vert

Monday July 15 AM 10 Miles, 2960′ 1h19m
Pretty normal/consistent run through the power-lines
PM 5 Miles, 1480′ 38m42s
Finally feeling like myself on the power line trails, starting to (finally) get used to the residual fatigue/general slogginess that has been my legs for the past several weeks, which means that I can more easily grunt through the  annoyances.

Tuesday July 16 AM 10 Miles, 1100′ 1h16m
I’m trying to work some roads in mostly to pretend that I’m going to run them at a faster click, but in reality I doubt the 3-4 min total difference between the road 10 miles and the power line 10 miles is doing me any favors… maybe the repetitive motion of road running has some validity?
PM 7 Miles, 1180′ 50m 
Kittatinny State Park with Mike. Really cranked things a lot faster than I was expecting, in fact I was working as a serious anchor for a good portion of the run. It’s great to learn some new trail systems however, as well as pretend I can hang on the heels of a proper NCAA athlete.
3Mins barefooting in the field as cooldown

Wed July 17 AM 5 Miles, 1480′ 38m23s
Kind of crummy feeling morning run, tired, laggy legs led to cutting things a bit short.
PM 1 Mile Barefoot 9:03

Thurs July 18 AM 10 Miles, 2960′ 1h18m 
Reasonably good feeling run on the power line trails, Maybe it’s the increased familiarity with the course, or perhaps it’s just the return to consistent moderately high mileage (which my mine and body seem to really jive with) but I’m feeling a greater sense of comfort with the heat, as well as the hills, not that I’m working any less hard, but rather that the sustained effort is becoming routine.
PM 6 Miles, 720′ 46m6s
Broken Shin loop with an added mile beforehand. My legs were feeling kind of crappy, but my mind/stomach were in good shape which allowed me to push pretty well, especially up the hills.

Fri July 19, AM 10 Miles, 1100′ 1h14m 
Usual road route, a little quicker than in recent weeks, but still long-off from what I’m capable of… the urge to really crank this route is growing…
PM 2 miles, 14m47s 
Easy little shakeout.

Sat July 20, 20 miles, 3200′ 2h48m
Allamuchy loop with an added extension on the rail trail. Super-hot and humid, for the past several weeks has left all of the streams I usually cross completely dry, which meant no respite from he oppressive heat of the day until I got to Cranberry Lake… which unfortunately reminded me more of my bathtub than a swimming hole. I also rolled my ankle a twinge coming off of the overlook, which caused me to re-evaluate the course for the day (original course was going to have more tech/vert). Things feel fine at time of writing, but it was a bit of a scare coming off of the gnarly roll the same ankle had a few weeks prior.

Sun July 21 AM 15 Miles, 4440′ 2h3m
Power Line trails… slightly dehydrated, and generally uncomfortable. I had to really concentrate hard to not let myself hike the couple of steep inclines on the 3rd loop (remembering KOLB’s heroic effort at the VT 100 the day before helped (19:58:xx))
PM 8 Miles… Hash

Totals:  109 Miles 20,620′ Vert 

Finally back into the hundred-mile-a-week range. For some reason the 100 mile week has always been an unusually challenging arbitrary landmark… and something I’ve still only done a handful of times in the past several years. Realistically I’m pretty banged up today, but my legs seem to be shaking off the funk after a few miles, and really being able to dig in pretty well. I’d like to also get out and hit more “true” trails in the upcoming weeks, as well as generally increase my vert along with the mileage as I start to get more specific about some fall races.

Allamuchy Round 1

‘Muchy Round 2

Planning some August adventures

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Summary July 1-7

Monday July 1 AM 10 Miles, 1100′ 1h17m 
Local run through the neighborhood roads. incredibly mediocre pace, really just feeling like my legs have been replaced with heavy bags of shit, or something to that effect.
PM 3.1 Miles, 23m32s
Short local 5k shakeout-type-thing again with the generally crappy legs, I’m not sure what’s really going on insofar as my ankle is behaving normally, but my legs don’t really want to move at anything faster than the über-cliche ultra-shuffle.

Tuesday July 2 AM 10 Miles, 1100′ 1h15m 
 Another stab at the around-town-ish 10 mile loop, this time with a little more pep in my legs, and by pep, I mean there was a cute girl about a half a mile ahead of me on the long flat-ish section that neither my machismo nor my libido would allow to not be chased down… Legs still felt crappy, especially on the first 5 miles, but by the end, I was feeling surprisingly fresh, apparently it just takes me a long time to… warm up?
PM 6.3 Miles, 2080′ 58m Allamuchy Trails with the Salt Guys. Ran with Mike the whole time, albeit slightly embarrassed at how heavy I’m breathing on what he generally considers an “easy” run for the week. I suppose speed has different meanings when you’re talking about an 8k vs 83k…. either way, it’s great to get out and run with someone who can completely wipe the floor with you on the loop you’re running.

Wed July 3 AM 5 Miles, 1480′ 42m
Power Line trails… I meant to crank out a lot more miles in the morning, but general leg lethargy, dehydration, and the oppressive heat forced me to reconsider and basically promise myself that I’d make them up in the afternoon no matter how shitty I felt.
PM 10 Miles, 1100′ 1h17m Really just a slog of a run through the town. Still being a little wary of lateral movement on my ankle after the previous weeks sprain, but under the impression that if I continue to crank out some pavement sessions I’ll be able to salvage a lot of trail-strength, and perhaps get quicker in the interim without causing any real problems re: the sprain. Unfortunately, in NJ during this time of the year it’s almost always oppressively hot, like sweat just sitting still in the shade kind of hot, so even if my legs weren’t feeling like complete and total dog shit I doubt I would have been able to run substantially faster… jumping in the river ~2 miles from my house was pleasant however.

Thurs July 4 AM 10 Miles, 1100′ 1h17m 
I guess 1:17 is my groove this week… sunrise from the town ridge looked promising leaving the house, but by the time I gained the vert clouds had come in and fundamentally ruined my potential for a kickass view. Otherwise, I’m just glad that my 4:45AM alarm worked and got me out for a jaunt before sitting in a chair all day preventing children from drowning in the lake.

Fri July 5 AM 13.2 Miles. 9760’2h48m 
Quadruple Tammany Ascent/Descent. This was partially because I can, and partially a test for an upcoming race that I’ve yet to officially register for (but am 90% committed to… mentally that is). Basically I wanted to see how my body/mind would react to several repeats of an unusually steep hill (for NJ) in some gnarly heat. I managed to get through on ~300 cal, 100oz of fluids, and 2 S! caps without any serious stomach or hydration issues, although it was seriously hot…

Sat July 6, 3.1 Miles, 23m20s
Compulsory 5k in the evening to make myself feel like I ran today. I tried to go out in the morning before work, but a major case of the trots kept me inside the house (I ran a half a mile and nearly crapped myself). I wish I could blame it on the beer, but I didn’t have any the night before… so I guess I need to start really dialing in my diet, since this is 2 weeks in a row where I’ve lost mileage that my mind and body would otherwise accept, but my sphincter seems to be reluctant to endure.

Sun July 7 AM 15 Miles, 4440′ 2h8m
Really no pep at all in my legs, which considering the abuses from Friday isn’t too surprising, but still a little discouraging with regard to the basic day-off I took on Saturday. Climbing wasn’t necessarily hard, but just weak, as if I was mentally/physically unwilling to push anything.

Totals: 85.6 Miles, 22,160′
Kind of a bum week as far as my attitude is concerned. I really don’t like to put in that much in the way of pavement-oriented mileage, but my general distrust of my ankle for the majority of the week seemed to have made it the only valid option if I was going to get anywhere near my preferred weekly totals. Skipping Saturday (basically) was also a bummer, causing me to fall way short of my projected 100 miles for the week, but c’est la vie, realistically there’s not much I can do about it. Fortunately, the quadruple Tammany run went rather well, and my ankle seems to have made it out completely unscathed, which is really encouraging going into this week, and further increasing my confidence with regard to some upcoming competition.

Tammany Summit

Recovery?

Sometimes I mess up the timer..

View from Tammany overlooking Minsi

Summary June 24-30

Monday June 24 AM 12 Miles, 3200′ 1h28m Allamuchy trails, with a snappy double-summit before succumbing to the heat and humidity, and deciding to take a less circuitous route back to my car. After chugging a liter or so, I got talked into another quickie with Phil, a runner I’ve run into on the trails several times in the past year, finishing out the 12 miles, and gaining a few hundred extra feet of vert.
PM 3 Miles, 24m Quickie shakeout around the neighborhood, soggy legs for sure

Tuesday June 25 AM 10 Miles, 2960′ 1h21 Rough run through the power line trails, shiggy conditions and not feeling like I have much pep in my legs. Humidity was also really killer, soaked my shorts within the first 5 miles, which is never really a good feeling that early in a run.
PM 7 Miles, 2000′ 58m Allamuchy Trails with the guys from Salt. Cool little club they have going on, including the obligatory post-run beers. We basically ran from the pub to the top of the mountain and back, which gave me a chance to run with Mike, an XC runner at St. Thomas Aquinas, who to no surprise of my own was able to run me rather ragged over such a short course. Having never really developed that sort of leg speed, it was pretty encouraging to see what kind of running collegiate athletes are capable of, as well as have someone to really push me on trail. I did unfortunately roll my ankle pretty hard on some technical terrain and heard an audible crunch not unlike the exaggerated knuckle-cracking sound from a shitty street fighting movie.

Wed June 26 1 Mile, 9m Ankle was feeling pretty djanky, so I called it quits before I did any real damage.

Thurs June 27 AM 7 Miles, 940′ 51m39s Road run through the local neighborhoods with the ankle feeling surprisingly stable, especially considering the egg-like shape it had taken on throughout Wednesday. Unfortunately, in the true sense of “when it rains it pours” my stomach was to understate heavily… disagreeable.
PM 3.5 Miles, 480′ 27:28 Started running with the Hashers, but quickly realized that my stomach was going to have none of it.

Fri June 28, AM 4.5 Miles, 860′ Meant to go out and do 7, but the stomach virus is definitely raining on my parade… felt generally shitty the whole time.

Sat June 29, 7 Miles, 940′ 48m21s A lot more like it… Afternoon run after my bowels decided to start agreeing with me again. Pretty muggy out again, but such seems to be the case with NJ summers.

Sun June 30 AM 7 Miles, 940′ 49m59s A little bit dead-legged, which isn’t very surprising, since my legs haven’t felt very strong since Tuesday, probably due to not eating very well, and the whole stomach virus deal.
PM 3 Miles, 1240′ 25m Snappy ascent to the top of Allamuchy (14m) and a reasonable downhill (11) I could definitely have run it faster, but I’m not wholly trusting in my still sort-of weak ankle.

Totals: 65 Miles, 13,920′

Generally not an awful week, all things considered I really shouldn’t scoff at putting 65 miles in the proverbial bank,  but having mentally committed to >100 in the same 7 day period I’m a little disappointed. In the grand scheme of things, I supposed that if I was going to get sick for a couple of days, and sprain an ankle this summer, it’s kind of fortuitous to have them coincide, mostly because is consolidates the time I’m unable to run, rather than making two separate occasions, nevermind the fact that I had mentally positioned June as a “rebuilding” month that would generally be devoid of any real workouts, and if all goes as planned should pale in comparison to the volume I’m planning for the next 8-10 weeks.

Allamuchy Summit #3 of the week

This hurt roughly 1000x more than rolling it did