Summary Dec 5-11

Monday Dec 5, 6 Miles, 449′ 47m56s

Overslept the 4:30 wakeup call which meant leaving the house at 6:17 on a compressed schedule. Generally the legs felt okay but lacked any sort of snappiness as has been the norm since the Fallback 50K right before Thanksgiving. Fortunately my hip seems to have recovered better, and is substantially less sore.

Tues Dec 6, Warmup 1.5 Miles 59′ 12m, Workout –6.7 Mile, 174′ Tempo, 45m13s 

Pre-dawn solo Tempo Tuesday. Avg HR was 167 throughout the workout, and the first 3 miles felt exceptionally grueling, add to that a very dejecting 6:52 split for mile 3 made me rethink the idea of tempo runs in the cold-pre-dawn hours without a training partner around to push me. Final 3.7 miles felt better, but didn’t provide much more in the way of snappy splits despite the elevated HR effort. Afterwards my hip flared up a bit an felt tight for the remainder of the day — back to fire-hydrants and foam rolling. .49 Mile cool down 

Wed Dec 7, 8 Miles 745′ 59m59s

Forecast called for snow, so rather than doing pre-dawn battle with the snow-plow man I chose to sleep in and hit my run after work. Naturally no snow was on the ground when I got up, but conditions after work were ideal, so I can’t really complain. First two (downhill) miles out my front door were recklessly quick — especially relative to the “8 miles EZ” written in my plan for the day. Legs felt confidently snappy making for a very enjoyable outing

Thurs Dec 8, 7 Miles 338′ 51m

Negatives workout with JP. JP has been espousing his regular negative split workouts running from 8-830 pace down to a final all-out mile, so I finally got myself together and joined him for a 7 mile version. Mentally the need to consistently best your previous mile makes for an interesting workout from a pacing/effort calculation point of view, and the constant acceleration facilitates a sort of fatigue that for now feels more than a little unique. Splits were 8:29, 7:55, 7:27, 7:06, 6:54, 6:40, and 6:19.

1 Mile cool down (9m9s 39′) followed by 5 Mile Social run (44m43s 337′)

Fri Dec 9, 2.3 Miles, 259′ 19m56s 

Easy neighborhood shakeout. Generally fatigued throughout the day and wanted to take the chance to recover a bit before Saturday’s inevitable sufferfest.

Sat Dec 10, Warmup — 2.3 Miles, 180′ 18m3s, Workout — 13.1 Miles 1h27m33s

Typical Chatham loop Saturday course with Jay and Jeff. With Jay and I just starting our training blocks, and Jeff in between a PR and planning his next races no one was checking their watches until we hit mile five or six. Surprisingly we were only a few seconds faster than our agreed upon pace of “45-ish” although I still can’t seem to wrap my head around how much easier tempo runs seem to get after the first few miles. We finished the workout alternating 400m pace line pulls dropping the group down to a 5:59 final mile, and according to my watch, the last 10th got to 5:47 pace.

Sun Dec 11, 11 Miles 1578′ 1h52m1s Allamuchy TH>Overlook>White>Waving Willy>SBX>Cement Mixer>TH with Pack and Eric

Woke up feeling pretty stiff/fatigued from Saturday’s effort as well as ravenously hungry, with some disconcerted swelling in my necks lymph nodes. Overall effort was pretty relaxed on the mountain, and considering the vert over the course I’m actually quite pleased that low 10’s are possible with an avg HR of 135. Great day to get out with some friends and hit up some always stellar trails.

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Eric at the Overlook
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Pack’s first Allamuchy Ramble
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Mmm, Mate

 

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Gunks Fat-Ass Fallback 50K

The Shawangunk ridge, known as Kittatinny Mountain (or Kittatinny Ridge) in New Jersey, and Blue Mountain in Pennsylvania is the continuation of the long easternmost ridge of the Appalachian Mountains. The Gunks as they are locally known extend from the NY/NJ border to the Catskill mountains, and are arguably best known as a climbing destination.

While arguably find-able on the internet there is a fast-growing fat-ass running community led by Mike Cat Skill* (This is not Mike’s actual surname).Those of us lucky enough to know Mike are aware that he spends countless hours doing trail work, runs and scrambles like a certified boss, and then in his spare time comes up with courses in his backyard to satisfy whatever distance he’s currently dreaming of, then posts them online and persuades people to run them on the same day.

On Nov 19, Mike laid the groundwork for the Fallback 50K, a nearly perfect (distance-wise) point to point run through the Gunks that hit all of the iconic landmarks, several scrambles, and a fair mix of single track and carriage road. Our group of 9 managed to stay together for the entire day, hitting 31 miles with 4488′ of gain several scrambling routes, one minor medical emergency (that we came upon, not within our group) in a casual 6h41m. Here are the photos

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Len braves the early morning cold
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Scott getting ready
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Jayson Stretches off the drive
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Can’t begin without coffee

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Scott finishes our first scramble
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Seems like a reasonable place to hang
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Guiseppe has the reverse
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Mike was grinning the whole day as he admired his handiwork
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Happy James
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Laura Drops the downhill
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Final Crossing

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