Author: siegmuna

Summary Feb 19-25

On By siegmunaIn Depletion, Hours, http://schemas.google.com/blogger/2008/kind#post, Life, Low points, Motivation, road running, Running, Running Partners, Slogging, Stress, Summary, trail running, Views, Waning, Whining, WinterLeave a comment
Sunday Feb 19, 1 Mile, 8:31 Typical shakedown mile, figure I should take a couple of days extra light after the 8 day 117 mile effort….. things felt good, legs a bit heavy, but nothing unusual


Monday Feb 20, 1 Mile, 7:46 Same as previous day, it’s strange how lacking my life feels without substantial mileage… In spite of a full day of class/rehearsals/practicing/generally doing things I need/should be doing, the omission of a morning and evening run makes the day seem… empty

Tuesday Feb 21, 6.4 Miles, 270′ 50:49 Had to get some work done on my car, landed a ride back home from dropping it off from the shop, and relied on legs to retrieve it. Tried to add as much vert as I could en route to the shop, but alas, only a few hundred feet. Everything felt very soggy, heavy legs, and general lethargy, could have sworn I was running 9+ minute miles… but apparently I was an eyelash under 8’s…

Wed Feb 22, AM 5.1 Miles, 740′ 39:53 Power Line Trails, slightly up tempo, not pushing too hard since this is supposed to be a “recovery” week, Again, things felt relatively soggy, not particularly weak, but certainly not what I’d consider strong.
PM 1 Mile, 8:02 Usual evening shakeout, just trying to get back into my normal rhythm/swing of things.


Thurs Feb 23, AM 12.1 Miles 1650′ 1:48:26 Allamuchy Double-summit, although I foolishly took a wrong turn adding a half a mile, and some vert, you’d think that I would know the trail system by now, but apparently my autopilot is lacking. Beautiful warm day, and it feels fantastic to be on the mountain proper after a few days of not really running/hitting the pavement/running the local power line trails. Things still don’t feel 100% strong, but then again, I think I’ve completely forgotten what truly fresh legs feel like, and they’re certainly no worse off than what I’ve been dealing with for the past several weeks, so I suppose I should consider myself fundamentally recovered from last weeks mileage stacking PR.
PM 5 Miles, 360′ 36:54 Broken Shin Loop. I started out with the group but after about a mile… maybe an eyelash more, a cloud of darkness seemed to cloud my brain, causing me to simply take off up the hill. I’m not sure what exactly it was, but I seemed immediately confronted with my own interpretations of personal failures, inequities, and all other such things that seem to linger in the sub-conscious. Needless to say, I felt an insatiable urge to continue to rest of the run in solitude, and picked up my pace significantly to earn some space/enjoy the rhythm of a few miles run harder than I would have planned for the back 5 of a 17 mile day….

Fri Feb 24, 5.1 Miles, 740′ 40:14 Feeling a bit beat up from the previous day, and having a substantial amount of professional commitments to attend to throughout the day, it seemed like a good day to lay low, nevermind the rain, and subsequent shiggy trail conditions. I did, however, manage to stretch my ever-sketchy left ankle more than I’d like on a slippery rock, and convinced that I had rolled it, found myself running while cursing in torrents and knotting my fists, only to realize after several hundred yards that it was feeling normal.

Sat Feb 25, 15 Miles, 620′ 1:53:32 Up-tempo pavement session with Dave and Jeff. Legs felt certifiably like crap (although extended flat pavement sessions typically have that effect on me) but then again, running when my legs feel awful is a substantial part of my training plan. Having the company is certainly advantageous for getting my sleepy self out of bed in the morning, as well as sharing the burden of pacing throughout a run. Also, ankle felt fine, good sign.

Totals: 51.7 Miles, 7380′ Vert, 6h54m

It feels strange, and extremely self-righteous to say that a ~52 mile week is a down training week… even with 7380′ of vert. In addition to the mileage reduction, this week provided me with a noticeable amount of professionally-oriented stress, most notably agreeing to a Mock Audition in front of the Vienna Philharmonic coming up this Friday (3/2) which I’m still feeling substantially under-prepared for. This forced me to substantially increase my practice time (which was a bit easier to do given the mileage reduction, and abundance of energy I had as a result thereof) which is something I have no qualms with, but for reasons I cannot understand, I felt often overwhelmed both with the sisyphian amount of work I had to do, as well as consistently confronted with reminders of previous failures ranging from personal to professional to the fickle things, such as my mounting pile of laundry. As such, I’m forced to conclude that at this point in my life, ~52 miles in seven days is far too few for me to maintain a level head, feel balanced, and in touch with myself, my surroundings, my body, and keep my stress levels at bay. This being said, I don’t anticipate this upcoming week to be substantially better as far as base level stress is concerned, with a Mock Audition on Friday, an Audition to record, and a last minute orchestra gig on Saturday (there goes my chance to go for an indulgent weekend destination binge run!(but alas, I do need to pay my bills)) Hopefully an increase in general daily mileage will prove advantageous to my mental health.

Dave (left) and Jeff

Running Store Fail

On By siegmunaIn Barefoot, barely coherent rambling, Dum Assery, Expletive, http://schemas.google.com/blogger/2008/kind#post, Life, road running, Running, shoe modification, WhiningLeave a comment

Disclaimer: The author of the following rant is a bearded, long-haired, barefooted mountain runner who often runs multiple times a day exclusively in “minimalist/barefoot” shoes. While he chooses not to self-apply the name hippie, it would not be an inaccurate description, and the following paragraphs should be read with this in consideration. Also, this rant is about the running store in general, not any specific establishment.

Rant written by this guy…

I hate the running store. It bothers me on many different levels, from the most basic frustration that there is an entire industry built upon selling us things we don’t need, to the brick and mortar face value experiential existence of these awful establishments. This being said, I understand the necessity of the running store, I have to wear shoes, I have to buy them somewhere, someone needs to make money selling these shoes, and someone needs to make money manufacturing these shoes. These are all very simple concepts, and I have no qualm with the capitalistic nature of these endeavors. In fact, I’ll even forgive the running store/shoe company for manufacturing the over-built foot-coffins that they sell the most of. I’ve long since given up on the idea that the majority of runners will abandon these form debilitating shoes in my lifetime.

My gripe with the running store this time around is substantially more personal. In the past few weeks, I’ve been visiting different stores in an attempt to find a new pair of road running shoes to replace my present pair of MR10’s. Now, when I go into a specialty store, there is a certain degree of knowledge I expect from the salespeople, I also expect them to look their part. So if I go into a camping store to buy a new 65 liter backpack, I expect to be sold this item by a knowledgeable person, who most likely has attempted, if not completed a thru-hike in their life. This would usually constitute them as an expert in the field, and compounded with the abundance of knowledge that the representatives of companies impart on the floor-sales persons, should give the salesperson the knowledge to effectively assist me in finding the most appropriate tool for my needs. In my experience, no one works at a specialty store unless they’re specifically interested/active in whatever that store sells. You work at one of these stores to be around the community, and take advantage of the fantastic discounts it avails you, not for the meager wage that they most often pay. This in mind, I expect my running store to be staffed by runners who make me look/feel like a recreationalist. I do not expect to be assisted by Kilian Jornet, Ryan Hall, and Anton Krupicka, but I would like to at least be able to imagine my salesperson having run the Boston Marathon, or at least A marathon, or have participated in collegiate XC, or something to that effect, but instead I am approached by individuals trying to hide their beer bellies under a polo and track pants….

Secondly, the running store almost NEVER has what I desire. It took me five stores to finally locate a pair of 3/4 length tights, (located at REI… not a running store) and I’ve yet to see the MT110’s in any establishment (mine were ordered online). Split shorts for men are also in short demand, and while my choice in attire may not be the most popular, we ARE talking about a niche store, are we not? I expect them to be able to provide me with the running garb I desire. Never mind the often pathetic selection of shoes for my demographic. As previously mentioned, I’ve been looking for a replacement for my MR10’s. The update is officially out (Minimus Zero Road) although, no stores anywhere near me seem to stock it, and while I love my pair of MR10’s, they have 833 miles on them to date, meaning that what little cushioning they had, is long-gone, making a new pair feel rather cushy to my foot these days. I’d continue to run my present pair, happily, if the outsole were not beginning to fail, but replacing them with a new, identical pair, would require a few hundred miles just to break down the cushioning enough to make them feel similar to these.

833 Miles… and still ticking
Upper Still intact…

This last bit, has less to do with the store, and more to do with the manufacturers of running shoes. As I mentioned previously, I understand the economic requirements of the industry, at an elementary level at least, it’s simply not worth making something that doesn’t sell… this, makes sense. However, the running shoe company continuously fails to provide my demographic with a sustainable shoe, something that I do not have to modify to fit my needs.

Raised heel? Not if my breadknife is handy…

I’ve tried on several pairs of shoes over the past few weeks. Mostly a collection of Saucony, and Brooks models, attempting to find something that I feel like I can run high mileage in, but won’t interfere with my form/posture. My basic requirements of a shoe can be seen here. For the most part, my requirements of a shoe haven’t changed very much, lightweight, wide toe box, small-ish stack height, minimal drop (4mm seems about right, i also like zero drop) fundamentally, I want to feel the trail/road, but not be annoyed by it. The shoes I’ve encountered however, meet few if any of these requirements, and these are what the manufacturer is claiming as a minimalist/barefoot shoe! Most often I find that the shoe has a stack height akin to the traditional over-built running shoe, but has omitted the raised heel, and while I understand the impulse to do this, these are NOT the shoes that I’m seeking! Otherwise, it seems, that if a shoe has a reasonable stack height, and a reasonable drop, it’s outfitted with an over-cushy insole that negates the whole purpose of a shoe like this. If I wanted my feet to feel like they’re walking on clouds, I’d buy a pair of Asics, or Hoka’s, but I want a glorified racing flat, that allows me to feel the ground, and doesn’t bother my form. Now I know, I can remove the insole, and I do, but shoes with removeable insoles often use the insole to hide the shoddy sewing work that lies underneath it, which for those of us who prefer to avoid socks like the plague, is a complete deal breaker. All I’m asking for, is access to shoes that I can wear sockless, and let my feet feel the earth. Is this too much?

I very well may be a barefooted sot, an idealist searching for a shoe that doesn’t exist, or perhaps it does, but it’s yet to be donned by my foot (until I bought the MT110’s I didn’t think my ideal mountain running shoe existed without extensive modification). Understandably, with the obvious exception of multi-day music festivals, the barefooted long-haired 20-something demographic is not traditionally the most lucrative demographic to appeal to, and it seems that the available running shoes reflect this. Some companies understand (*cough* New Balance, *cough* Merrell) So perhaps I’ll break down, and mail-order a pair of Minimus Zero’s, they’ve gotten good reviews here and here, so it’s probably worth the gamble, especially knowing that it appears to meet my needs.(I may also try the road glove) While I may have just wasted a bunch of time ranting about the running store/shoe companies, this does not mean that I’m going to refuse them my patronage, but rather that I’m going to patronize them begrudgingly, because in spite of their consistent failure to satisfy my needs, they’re still the best (only) game in town.

Summary Feb 12-18

On By siegmunaIn Barefoot, barely coherent rambling, Compression Socks, Depletion, Dum Assery, Expletive, fitness, Hours, http://schemas.google.com/blogger/2008/kind#post, Life, Running, Snow, trail running, WinterLeave a comment
Sunday Feb 12, AM 5.1 Miles 740′ 44:50 Power Line trail, still obviously sore from the previous day’s 21 miler, but it’s good to get out and shake the legs, try a bit of vert, and hit some technical trail.
PM, 1 Mile, 8:18 Quickie form tuneup, making sure the feet/ankles feel loose and fluid.

Monday Feb 13, AM 5.1 Miles 740′ 42:52 Not feeling 100%, but nowhere near as beat up as Sunday morning, the way the body recovers never ceases to amaze me.
PM, 4.0 Miles, 230′ 31:35 Originally planned to do 6, but I ran after dinner, and little to my surprise, bean burrito’s are not a good choice for running food.

Tuesday Feb 14, AM 7.1 Miles 450′ :51 Woke up feeling unusually slow/lethargic, any sort of movement seemed to require herculean efforts, both physically, and mentally. After the 7 miles (of an attempted 10+) everything seemed to fundamentally shut-down, giving me a pretty good excuse to sit on the couch for the remainder of the day… sometimes, you just need to rest a bit.

Wed Feb 15, AM 10.15 Miles, 550′ 1:15 Snappy 10 miler at 7:30 pace, everything felt nice and fluid again, no extraneous effort to keep moving, damn it feels good to be a runner sometimes.
PM 2.0 Miles 15:53 Short little shakeout, a little faster than usual for these miles, but I wanted to see what it felt like to go quick-ish in a pair of VFF’s as well as confirm some stride-oriented suspicions that I wouldn’t have been able to do at 10 minute pace.

Thurs Feb 16, AM 11.6 Miles, 1500′ 1:49 Snowy/rainy/sleeting for the duration of my double-ascent of Allamuchy. I also had the distinct pleasure of crapping in the woods, something I haven’t had to do in a very long time (excepting backpacking trips, where crapping in the woods is your sole option) good thing I retained all of that knowledge from how to shit in the woods. Trails were getting increasingly shiggy, but the general discomfort of continuous precipitation (in spite of a hardshell) made the idea of a 20+ in this weather a grueling proposition for which I was neither mentally nor physically prepared.
PM 15 Miles, 1080′ 1:58:41 Tripled the Broken Shin Loop, timing my last loop to meet up with the Hashers totaling 26.6 miles on the day, with the last 15 at just under 8:00 pace.

Fri Feb 17, AM 11.6 Miles 1500′ 2:03 Wicked recovery run, everything is soft/sore…. ’nuff said.
PM 6.5 Miles, 740′ 59:28 I realized this afternoon that I was 6.5 miles short of running 100+ miles in seven consecutive days (Saturday the 11th-Friday the 17th) so I couldn’t not do it. Strangely enough, things felt great on the Power Line trail portion, although the final mile or so was a bit of a grind.

Sat Feb 18, AM 17 Miles 1280′ 2:20 Pavement Session with Dave. Trying to maintain low 8 pace for 17 miles after running as much as I had in the past few days (61.7 miles in 3 days) is certainly one of the more challenging things I’ve done lately. It’s amazing how much a partner can take the pace burden off of your shoulders, as well as prevent you from dropping to a walk when things get really tough. The whole run had several ups and downs, as my body is certainly beyond sore, and my glycogen supplies suspect at best.

Totals: 96.15 Miles, 8070′ Vert, 13h40m

All in all, a productive week, lots of mileage (100.15 if you go Sat-Fri, 117.15 in the past 8 days, 61.7 in the final 3) not exactly a lot of vert, but such is running in NJ. On running 100 miles in 7 days… well, that’s 20 miles greater than I’ve ever done in that time span, and while the actual time commitment isn’t that tremendous of a challenge, this sort of residual fatigue really wreaks havoc on the body, making my runs later in the week increasingly mercurial as I struggle to find some leftover glycogen stores/switch to burning what little body fat I’m carrying. Not to mention the sensation that someone has been beating my legs with a meat tenderizer for a week straight. More notable than the discomfort however, is the pure joy the past couple of days (61.7 miles in 3 days) have provided me. I ran in a snowstorm, and on one of the most beautiful afternoons of the year, through the mountains, and with a backdrop of the agrarian lifestyle that seems all but forgotten in society today. So while my legs may feel ravaged, and I’ve found myself still running beyond the bonk, it’s great to feel that alive, and in touch with myself/my surroundings. So after that effort, It’s time for a hoppy brew, a couple Nero’s, and then back onto the horse!

Snow Storm, Allamuchy

Same rock, 24 hours later

A man needs to eat…
Hoppy Brew! (Thanks for the recommendation Jeff!)

Summary Feb 5-11

On By siegmunaIn Barefoot, Compression Socks, fitness, Foam Rolling, http://schemas.google.com/blogger/2008/kind#post, Random, road running, Summary, Views, WinterLeave a comment
Sunday Feb 5, AM 5.1 Miles, 42:04 Power Line trails, left calf/ankle has been sore, making technical terrain a little more difficult.

Monday Feb 6, AM 1 Mile, 9:32 Originally left the house to do ~5 miles, but my calf/ankle was really acting up, causing me to turn around at the half mile mark.
PM 2.0 17:02 Short shakeout run in VFF’s to try to diagnose the goings on in my lower left leg. Allowing the heel/achilles to fully relax seems to help a lot.

Tuesday Feb 7, AM 11.6 Miles, 1:42:43, 1500′ Allamuchy loop, powerhiking most inclines to take the stress off of my left calf. Powerhiking seems to be getting faster, as I’m losing very little time compared to when I run the whole course (~2-3 mins over 12 miles).
PM 2.0, 16:36 Continuing the shakeout, strangely, a slow-ish couple of miles at the end of day seems to really relax my left leg.

Wed Feb 8, AM 5.1 Miles, 38:42 Power Line trails trying to push the speed, new course record, and  positive I can run it much faster if I go all out.
PM 1.0 8:17 Neighborhood loop, cold roads are forcing me to give my Five Fingers a workout instead of going naked foot.

Thurs Feb 9, PM 1 5 Miles, 40:23 Broken Shin Loop with the guys, typical Thurs.
PM 2, 1.2 Miles, 11:00 John Needed to keep his streak alive, and traffic made him show up to the run just as we were finishing the five mile loop, so, Not to let anyone run alone at a social run, another mile tacked on for the streak.

Fri Feb 10, AM 11.6 1:45 1500′ Allamuchy loop. Mentally I had planned to use Fri/Sat as back to back 20+ mile runs, but halfway through the first loop, it was becoming obvious that doing a 20 today would be a total slog-fest. In spite of the week being relatively light, I’d been less than diligent with my hydration/nutrition, which seemed to catch up to me here.
PM 1.0, 8:23 Shakeout

Sat Feb 11, AM 21 3:18:18, 2900′ 21 Mile through Allamuchy with 1 crew stop at my car to replace a handheld, change my shirt, and grab a Gu. I often find that long runs done solo involve a tremendous amount of mental strength, especially when fatigue sets in. The run itself was very mercurial, ranging from about as tired as I’ve felt on a run, to several minutes later feeling great about moving through the woods, the body/mind are strange things (and how we operate metabolically is even stranger). In spite of feeling like I had been going rather slowly for the duration, I finished only ~1 minute behind my previous time.

Totals: 67.6 Miles, 9h58m vert 5900′

Strange week, with the nagging leg soreness, and fundamentally bailing out on two runs, but within the range of mileage I had hoped for, as well as surprisingly consistent times considering how slow I was feeling at times.

Split shorts in February…

Incline

21 miles in Snow…

Awe, Mama, Ain’t it good to be alive!?

On By siegmunaIn Awesome, barely coherent rambling, Cold, Dum Assery, Hours, http://schemas.google.com/blogger/2008/kind#post, Ouch, Random, Running, ViewsLeave a comment
Yesterday morning I woke up obviously on the wrong side of the bed. I went out the door for my usual ~5 miler, still feeling low from this cold I’ve been battling, and within the first hundred yards I knew something wasn’t right with my left ankle/calf. So I bailed out at the half mile mark, making it a round trip mile, and overall a shitty start to the day. So I spent the day knotting my fists, cursing the misstep on Saturday that resulted in the twist exacerbating this long standing Achilles-oriented weakness. The ensuing funk lasted for the duration of the day, making me realize just how cathartic these runs are, and how much they keep me level-headed throughout the day.

Fast forward 24 hours. My ankle is still sore, but not un-runnable (in fact, the soreness is much higher in my leg than it was last time this happened, and no where near as tender). So, I went out this morning for my usual Allamuchy loop, deciding to power-hike more of the inclines to save the abuse on my left ankle, but still take advantage of the 50+ degrees outside. After a week of not really being “on” the mountain, the sheer act of summitting this small peak, and looking over the area from that vantage point is still exhilirating. I’ve hit this peak 7 times since the turn of the year, it refuses to get old (I actually thought the number was higher than this…). So, even with some mild discomfort, it feels good to be alive, forget the trivialities of every-day life, and simply run.

Summary Jan 29 – Feb 4

On By siegmunaIn Expletive, fitness, http://schemas.google.com/blogger/2008/kind#post, Life, Random, road running, Running, Summary, WinterLeave a comment
Sunday Jan 29 AM 5.1 Miles, 44:14 Power Line Loop in minimalist shoes to recover from the previous days long run.
PM 1.0, 8:20 Shakeout evening mile to keep things loose, also run the “Butters” hash during the afternoon, but not recording it as proper mileage.

Monday Jan 30 AM 6.0 Miles, 44:19 Running local roads slightly up-tempo from my typical off-road pace, feeling a head cold coming on.
 PM 1.0, 9:34  I’m beginning to think these light evening miles are kind of important…

Tuesday Jan 31 AM 10.15 Miles, 1:15:05 Normal pavement 10 miler, definitely getting sick, and losing the motivation to drive to a trailhead.
PM 1.0 9:40 Finally it’s warm enough to run barefoot, although I’ve lost some of the toughness on the soles of my foot since the summer, it still feels great to lose the shoe, and get out in skin.

Wed Feb 1 AM 1.0 Miles 8:44, Wasn’t sure if I would have the energy/motivation to run again in the evening after a ~14 hour day in class/rehearsal/teaching
PM 3.21, 19:05 Mustered up the gumption to put a few miles on, and decided to go quickly, it’s nice to see that I still have some pep in my legs, and even better to think that I can run a ~5k at this pace and not feel like I’m particularly exerting myself.

Thurs Feb 2 PM  6.5 Miles, 55:28 New Shoes!!! I finally retired my MT101’s and replaced them with the “upgrade” MT 110, so far, this shoe is fantastic, the input from Krupicka and the Skaggs brothers has created a killer mountain shoe (more to come on this later, when I have a few more miles in them)
PM 2, 5 Miles, 41:19 Broken Shin Loop

Fri Feb 3 AM 5.1 Miles, 41:26 Power Line loop, testing the new kicks, and feeling like hell as a result of a gnarly head cold.

Sat Feb 4 AM 5.1 Miles, 43:22 Same loop, this cold is really bumming me out.

Total Miles:50.16   6h40m

Pretty light week(did I really just say that about a week that had 50+ miles and 12 separate runs?), although I think my body could use some recovery time, and the (still lingering) head cold definitely took some wind out of my sails. Didn’t track vert this week, as I’m still working on acquiring a reasonable means to do so. Otherwise, things feel pretty good, save for some lingering soreness around my left ankle, which apparently has still not regained 100% of its strength since rolling it last July. I’m also experimenting with some different nutrition variables, adding Udo’s Oil again, as well as some supplemental protein and vitamins to try to maintain higher mileage in the upcoming weeks without totally feeling like crap.

Lastly, here’s a video of a great band that a few of my friends are part of:

Summary Jan 22-28

On By siegmunaIn Barefoot, barely coherent rambling, Cold, Depletion, Dum Assery, Falling, fitness, hashers, Hours, http://schemas.google.com/blogger/2008/kind#post, Music, Snow, trail running, Views, WinterLeave a comment
Sun Jan 22, AM 10 Miles, 1:40:10 Snow covered Allamuchy. Spent the majority of the run breaking trail, and wishing I had a pair of microspikes since the traction was questionable at best. 3 separate falls, but I had the unique opportunity of knowing I was the only person who’d been out that far on those particular trails over the weekend, as well as being the first person to summit since the snowfall.

Mon Jan 23, PM 5.1 Miles, :45 Powerline Loop with a few added tenths, Rainy, Slushy, Muddy, Slippery, overall kind of a miserable day to be outside. 1 Fall

Tues Jan 24, AM 10.2 Miles 1:30:43 Typical Allamuchy 10 miler, missed a turn though, which added a few tenths. Snow was all but melted, but now things are getting muddier, making it hard to estimate when my shoe will find purchase.
PM 2 Miles 16:53 Short shakeout through the neighborhood, trying to flush some of the mucky muck out of my legs, and keep things loose.

Wed Jan 25, AM 6.0 44:29 Quick little road run, every-so-often I need the repetitive action of predictable terrain.
PM 1.0 8:06 Trying to reintegrate the evening shakedown mile(s)

Thurs Jan 26, AM 9.9 Miles, 2:17 Triple Ascent of Mount Tammany with Dave. ~3500 feet of gnarly terrain, throw in some freezing rain, a major bonk, and increasingly frowzy shoes, and you’ve got a pretty good time on your hands.
PM 5.0 41:19 Broken Shin Loop with the usual suspects Most of the run felt like a death march after the morning-time bonk, but a relatively reasonable time.

Fri Jan 27, AM 5.1 Miles, Powerline Loop, surprisingly quick, especially considering the abuse that my legs took the day before, had I not added the extra wee bit, it would have been a CR for the 4.85 mile course.
PM 1.0 8:21 Continuing the trend.

Sat Jan 28, AM 21 Miles, 3:17:43 Double Ascent of Allamuchy with a few additions. First time in months that I’ve run with a handheld for an extended time, and more importantly, first time since Oct that I’ve breached the 20 mile mark. Also worth noting, is that the last time I was out for >3hrs was December, where I ran for 3:08 and covered 6 fewer miles. Granted, that was a deliberately slow strength building run, but it’s nice to feel a sense of progress. Also, fell pretty hard on my hip during the second ascent, hopefully this won’t affect my running over the next couple of days

Totals: 76.3 Miles  12h 11m, 5 Falls, Vert ~10,000 gain and loss (approximation)

Overall, a pretty productive week. I’m rather happy with where I’m at physically, especially with how much time I have before any upcoming races. From here it looks like I’ll be trying to add more Vert (and find a better way to track it) and slowly add miles over the next few months leading up to the NF 50 at Bear Mountain. I’m also starting to integrate power-hiking as part of my trail running strategy, especially when it concerns steep inclines over fundamentally un-runnable terrain.

View of Mt. Minsi (from Tammany)

Dave’s downhill technique is getting awesome

Split shorts in January!?

Summit number 3

Also, some music I’ve been digging way too much lately… seems appropriate.

and secondly,

Tammany

On By siegmunaIn Depletion, Dum Assery, fitness, getting hurt, http://schemas.google.com/blogger/2008/kind#post, Random, Running, shoe modification, shoes, trail running, Views, WinterLeave a comment
I’ve got a fever, and the only cure, is more summits…. This morning Dave and I ventured the 45 minutes West to the Delaware Water Gap to tackle some technical trails, and some of the most condensed vert available within a reasonable drive. The loop to ascend Mount Tammany gains and loses roughly 1165 feet over the course of 3.3 rocky, technical miles, and the view across the Delaware towards Mt. Minsi and the rest of PA is arguably one of the best in the state.

The guide claims that the “hike” should take ~3 hrs to complete, although, through a combination of running/power-hiking, we covered the loop thrice in ~2:17, with the first lap at ~:38. By the end of the first lap however, we began to run into rain/sleet, which made footing more challenging, especially on the more technical terrain. By summit 2, it started to become apparent that I was substantially under-fed relative to my effort, and in spite of my consumption of a gel immediately prior to lap 3, I was unable to avoid the impending bonk. This means that Dave was subjected to a litany of incoherent rambles, songs, and caveman grunting throughout the third loop. Like most runners, I loathe bonking, but I’m more than acutely aware that becoming familiar with this degree of depletion is  important, especially with consideration of my racing goals. Having not hit the proverbial wall in quite some time, it’s nice to know that even when my legs are feeling heavy, and I’ve lost the ability to form complete sentences, my muscle memory can take over, allowing me to continue without a substantial change in pace.. Now it’s just a matter of seeing how far this autopilot can go for!

With ~3500 feet of vert under my feet today, I’m definitely feeling pretty depleted, as well as sore in the leg, making me wonder about the prudence of running the Broken Shin loop this evening with the Hashers… But, what’s another 5 miles!?!?
False Summit

Mt. Minsi

Dave does downhill

Descent!


C.C. Summit pose!

Faces made mid-bonk….
Not as flat as it looks

All photos that I’m in are courtesy of Dave Franz

Why I run….

On By siegmunaIn barely coherent rambling, Dum Assery, fitness, http://schemas.google.com/blogger/2008/kind#post, Life, Ouch, Races, Random, Running, ViewsLeave a comment
Running has, to me at least provided an outlet. A source of constant inspiration, struggle, an activity that seemingly knows no limits. A lot of people I regularly associate with fail to understand the psychology of the runner, specifically those of us interested in endurace-oriented events. This, (to me) has less to do with the actual running, than it does the philosophical point of view of the runner. In my opinion, with the exception (albeit slanted by my participation within) of the artists, our society has become increasingly numb, and complacent. This has created a sort of “dead” society, concerned more with the pursuit of comfort, mostly (in an American sense) in the form of ease of work, recreation, consumption, transportation, and every day goings on. This, however, is not what I would consider a true pursuit of happiness, especially when you consider the abundance of uppers/downers/anti-psychotics/anti-depressants that the general population consumes purely to maintain their lifestyle. Instead, my pursuit of happiness, is different. I do not yearn for variety, but rather choose to indulge extravagantly in one specific activity. In fact, I’m pretty sure I speak for most runners when I say that our passion, our extravagance, has little to do with worldly pleasures, but  rather with an over-indulgence in the most primal thing we can find, we forgo the technological extravagancies of our time, and instead pursue the most basic, simple activity we can.

This being said, the simplicity of running is paramount. On the micro scale, yes, we have an abundance of choices (especially those of us interested in trail running) do i put my foot here? there? etc etc, but on the macro scale,we are absolved of the anguish of decision making, for it is simply binary: Run, Don’t Run. That is it, pure, simple, no mistakes to be made, no judgements to be passed. Regardless of whether or not you prefer to run on the trail, the road, or the rubberized oval, a simple stopwatch mediates your effort, it does not lie, but rather provides the runner with a concise, pragmatic quantification of effort.

What, for me, makes the act of running, (especially on trail) so important to my daily life is the sense of aliveness that I get from doing so. Whether running up a switchback towards a summit, with my quads burning, or descending down a fast leaf covered single track, I am never anything but dwarfed by the power of the terrain I’m covering.  Granted, my typical running grounds are nothing compared to those in the Mountain timezone, or the Pacific Northwest, but the simple ascent of 1500  feet over rocky terrain is hard-won, and humbling. I run the same paths on an almost daily basis, and every day, they teach me something new, and push the boundaries of my comfort zone, both as a runner, and a human being. When I descend from these mountains, with the breeze in my hair, frost in my beard, and cuts and scrapes on my body, I am alive. and when I return to my home, peel off my shoes, and finally rest, I feel that I can truly sleep well, and look forward to tomorrow, when I’ll do it all over again.

This is how I pursue my life, and how I continue to feel alive. Everything exists as a result of it’s opposite, and without strenuous effort, restfulness would not be as beautiful.  So at the end of a long day, of running, creating, and music making, this is what allows me to sleep at night, and more importantly, this is what encourages me to get out of bed in the morning when that god-awful alarm starts buzzing well before the sun comes out to shine.

Allamuchy, Demonstrating the Chris Carey Summit Pose

Summary Jan 15-21

On By siegmunaIn Cold, Depletion, Expletive, Falling, fitness, getting hurt, gore-tex, http://schemas.google.com/blogger/2008/kind#post, Life, Merrell, Ouch, Random, road running, Running, shoe modification, Snow, Summary, trail running, Views, WinterLeave a comment
Sunday Jan 15, AM 5 Miles, 42:19 Broken Shin Loop with Limpy, Roadie, and Jeff Boy-ar-Dee. Met the guys for a frigid AM run, wish I had worn socks, and managed to freeze my beard pretty well… although, the companionship made the wind and unreasonably cold temperature a lot easier to deal with.

Monday Jan 16, AM 11.6 Miles, 2:04 Ran through Allamuchy with Dave, again, wicked cold (~8 degrees) but we covered roughly 1550 feet of ascent/descent over the course of 2 hours, without running particularly hard at any point (but managed to test some speed on a few technical downhills). We also took the time to take some rather contrived trail-running photos, and upon returning to the car, and changing, my jacket (a lightweight softshell) froze completely solid… I suppose winter has come….
PM 3.85 Miles, :40, Turkey Brook loop with Roadie, Jeff, and Hairy, a nice second run of the day, trying to stay loose, also wore uber-minimalist shoes to concentrate more on biomechanics.

Tuesday Jan 17, AM 4.85 Miles, 40:39 Power Line Trails, completely frozen over, making for a rather nice variety of rocks, and frozen mud, good traction, fast trail, I think this is either THE, or close to the fastest time for me on this route… eventually I’ll check the log-book and find out. Also, took a pretty great digger tripping over an embarrassingly small rock.

Wednesday Jan 18, AM 10.15 Miles, 1:16:04 Tempo-ish hill run through the local roads, running this route at mid 7 pace is becoming increasingly easy, I’m going to need to find a harder tempo run in the next few weeks… or pick up the pace substantially (still haven’t decided which yet)

Thursday Jan 19, AM 4.85 Miles, 41:02 Power Line trails… Ground has softened up a lot creating a strange combination of really soft mud, ice, rock, and frozen soil, footing is a complete guessing game. This variety of trail conditions is part of how, and why I run the same routes a lot, I may cover the same ground, but each run is fantastically different from those that precede and follow it.
PM, 5 Miles, 37:52 Broken Shin Loop, ran ahead of the pack, and then was chased down by Bob, power of ego overtook my better sense, causing this intended recovery run to be much faster than I would have liked.

Friday Jan 20, PM 4.85 miles, 44:16 I originally tried to run 10+ at Allamuchy, in fact I drove all the way there, stood outside my car for a few minutes, used the bathroom, and instead of running, returned home…. a  few hours later I pushed myself out the door for the Power Line loop, and ran the whole thing convinced that I was falling asleep

Saturday Jan 21, AM 10 Miles, 1:26:41 Ran through Schooley’s Mountain and surrounding Rail Trails during a snowstorm. This was by far the most challenging run of the year, mentally, physically, and especially with regard to the elements. The snow made for questionable traction(causing me to fall on level trail), as well as providing additional drag/forcing me to keep my knees higher than I would otherwise like, not to mention the constant head-wind, and snowfall pounding my face. There’s a beauty to the solitude of being the only runner out there in this sort of weather, and the challenges that face you while attempting to run trails under  these conditions.

Total Miles:  60.15 8h52m, Falls: 2 Frozen Beards: 4

Gino also has his beard frost over

Jeff around Turkey Brook

Dave and I on top of Allamuchy (Photo courtesy of Dave Franz)

Ice Beard at Allamuchy (Photo Courtesy of Dave Franz)

Descent is steeper than this shows (Photo courtesy of Dave Franz)

Finally, it snows

Downhill in the snow

Summit!

Summit Profile

Not quite postholing, but close…