Summary Nov 20-26

Monday Nov 20, REST

Usual scheduled rest day, did some walking around, standing desk working, light stretching, and tons of foam rolling/R8 abusing.. you know, the usual crap

Tues Nov 21, 10.3 Miles, 312′ 1h15m

Very controlled effort at the rez, keeping things consistent/autopilot-ish. Threw in 4x30s fast with 2min recovery in the last 3 miles, for a little extra stimulus.

Wed Nov 22, 11.3 Miles, 476′ 1h26m

Plan was for 4 miles easy, 12x1min fast, 1 min easy, and 4 miles back, so I decided to start the run from my front door and head towards the reservoir to hit the intervals on the cushy gravel before heading back to the house. Overall I was feeling pretty soggy out the door, but perked up when it came time to put in “the work.” Return trip was plagued by some mild heartburn, and some seriously waning motivation so I basically jogged it in, slowly removing some more rubber from the bottom of my shoes

Thurs Nov 23, 11 Miles, 1493′ 1h42m

Martha dropped me off at the TH for Sanitas so that I could out and back the swoop (lion’s lair) and run back home within the prescribed daily distance. Caught a dude on his deck near Wonderland Lake blasting “Alice’s Restaurant” so I had to join in for chorus while I passed. Overall things felt really controlled/easy, and definitely warmed up the oven for some Thanksgiving consumption.

Fri Nov 24, 6 Miles, 420′ 50m

Super casual out the front door jog on the Foothills trail. Kept things deliberately easy/ controlled before driving to Crested Butte for the weekend.

Sat Nov 25, 15.3 Miles, 2014′ 2h38m

Martha found what looked like a pretty chill trail out the front door of our Crested Butte rental, so that seemed like the best idea for some higher altitude trail running. I didn’t however plan for the terrain being either ice covered, or shoe-sucking mud for the entire route, so after knotting my fists for a while I decided that it would just have to be an adventure, and that I might as well enjoy the scenery while I’ve got it. After slogging through the day (and forgetting to eat the gel I carried) i was pleasantly surprised at the overall pace — it almost looks like running!

Sun Nov 26, 12 Miles, 2264′ 2h2m

Front Door>Wonderland Lake>Goat Trail>Red Rocks>Sanitas via Swoop>East Ridge>Goat>Dog Park>Home. Threw in 4x 30s uphill striders before leaving the Sanitas Valley and cruising back home. Legs are feeling pretty solid after a big week, and even the late-run strides felt pretty reasonable.

Summary: 66 Miles, 6978′ 9h55m

Overall a good week. My legs have felt really solid through the increased distance, and intervallic work. I’d like to get a bit more vert, but that was mostly a symptom of time/location, and I’m pretty confident that next week will be ripe for some more climbing, and speed-work while keeping the volume similar.

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Looking North (Sanitas)
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Crested Butte (Pic: Martha Scheler)
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More CB (Pic: Martha Scheler)
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Summary Oct 16-22

Monday Oct 16 REST

Scheduled rest day after 2 weeks worth of business travel with a wedding sandwiched in-between. Really enjoying the new 7-3 schedule my boss requested, it has both the advantage of increased overlap with my co-workers (who are mostly on EST and GMT) and allowing me to wrap up unbelievably early. Spent the evening getting intimate with my R8 Roll Recovery, and hitting the rack early

Tuesday Oct 17, 8 Miles, 1565′ 1h16m46s

Very casual effort on the Mesa trail starting at Chautauqua and heading South. Fell into taking the uphills comfortably hard, and really relaxing on the downs. I haven’t spent much time on the Mesa trail–mainly using it as a means of accessing Green/Bear/South Boulder, so I was pleasantly surprised by the vertical gain/loss, as well as the rockier stretches.

Wed Oct 18, 10 Miles, 906′ 1h22m52s

4.1 Miles out my front door through Boulder and over towards the Centennial TH for repeats. Ran 10x30s uphill repeats from the TH enjoying the cushy gravel and views up the Canyon/over to Sanitas during recovery periods. Followed the repeats up with a casual jog back and around Wonderland lake before heading home. Perfect late afternoon sunshine over the foothills made for a nice cool-down.

Thurs Oct 19, 9.5 Miles, 1109′ 1h23m04s

MAGS! I texted El Jefe to make sure that it was okay to run Thursday’s effort up on Magnolia Road, and was pleasantly surprised when he not only green-lit the idea, but suggested hitting up Mags for anything that isn’t a slow/chill day. Headed out super-casually from the South end of the road for 4 miles, followed by another 10x30s uphill  session and a 4 mile casual run back to the truck. Some moderate heartburn ensured — note to self: spicy lunch and afternoon runs aren’t a great combo.

Fri Oct 19, 6 Miles, 480′ 47m22s

Easy-does-it front door effort on the  Foothills trail. It took the first three miles to shake the brain fog off of the work day.

Sat Oct 20, 14 Miles 3796′ 2h33m02s

NCAR>Bear Peak (8459′)>Green Mountain (8148′)>NCAR Via Mesa, Bear Canyon, and Green/Bear. Decidedly casual effort up to the top of Bear. I picked it up in the last 500 or so feet mostly because I was getting a chill from the winds. Built up some nerve headed back towards Green, where I ran into Ben, and the two of use decided to let loose back towards NCAR. Probably took the downhill a little faster than I should have (6:58, 7:53 through the switchbacks, 7:04 and 7:35 back to Mesa) but it felt too good to open up a little. Took a pretty gnarly spill about .5 miles from the mesa trail due to pure idiocy, but seem to have gotten out pretty much unscathed. Followed the run up with a proper FATurday celebration, and found myself no match for the Boulder Beer tempeh burger… I’ll try harder next time.

Sun Oct 21, 10.5 Miles, 2490′ 1h58m53s

Plan called for an “easy” 10 miles anywhere I wanted followed by 4x30s uphill strides, so I drove out to NCAR and headed up to Green Mountain via Bear Canyon>Green/Bear.  This is definitely my favorite stretch of trail in the area–a decidedly non-technical cushy stretch of single-track that averages 500’/mile (enough that you know you’re climbing, but not so steep that you can justify hiking). Ran much more conservatively than Saturday, really just soaking in the sunlight and enjoying paradise. 4x30s uphill at the end of the day was a serious junk-punch, but driving some quick turnover while run-down was still pretty fun.

Summary: 58 Miles, 10344′ 9h21m

Overall a really successful week. I’m unbelievably stoked to have some help with my training plan, and the feedback loop included within. While I’ve never had trouble getting the motivation to step out the front door, there’s a different degree of accountability driven by having a coach… and that makes those end of week uphill strides that much easier to do harder to avoid. I’m really excited to see where this goes as we head into winter, and start making concrete plans for 2018.

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Hmm, the #Tonkamotel might need some winter upgrades
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I can see my house from here!
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NoBo towards Green
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Green #35 (lifetime)
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No #cleanplateclub for me today 😦
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Summit #36

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

 

Summary Nov 7 -13

Monday Nov 7, 8 Miles, 830′ 1h3m

Teeing off from home before the work/travel day starts.. Still definitely feeling some funk in my legs from Saturday’s effort with Eric, but occasionally it’s nice to have the extra resistance to work against

Tuesday Nov 8, 4 Miles 29m4s–Treadmill

Unwilling to go out and explore pre-dawn in Sacramento before starting the workday, so I relegated myself to Heart-Rate based treadmill sessions. I was pleasantly surprised to find that below 7:00 pace I was still under 150BPM, which definitely bodes well for overall fitness/racing plans for next year (although I can’t say I truly trust the treadmill as a facsimile for real-life)

Wednesday Nov 9, 4 Miles, 30′ 29m1s

The hotel I was staying at has a nearly perfect mile-loop straight out the front door, so I found myself doing basically a MAF test.. teeing off at 5:24AM while suffering from some weird jet-lag sleeping issues. Again, pleasantly surprised that during a stressful week I was able to maintain a pretty peppy pace without going above 150BPM

Thursday Nov 10, 5 Miles, 367′ 42m40s

Broken Shin with Mikey and Smitty, generally taking it pretty relaxed, but negative splitting throughout. Great to get off of the plane and immediately into running shorts

Friday Nov 11, 1.5 Miles 151′ 12m14s

Jogging shakeout type thing

Saturday Nov 11, 15 Miles 522′ 1h53m

Generally a tempo run with Schooley’s Mountain thrown in the middle just for fun. Zack had wanted to do 15 hard on the rail-trail as his last prep run for JFK, but I couldn’t help but make sure we hit the overlook in Schooley’s. According to my watch, only 2 miles on the rail trail were over 7:00 (one at 7 even, one 7:01) so all-in-all a pretty solid outing

Sunday Nov 12, 13 Miles, 4908′ 2h41m

Last weekend Eric and I ran 4x Tammany, and upon getting home I realized that I’d done 4 loops of the mountain only a few times before, once in 2014, Once in 2012, and of course the time he and I hit five loops in 2015. We had agreed that our 3:1x last Saturday was decidedly sub-maximal, but when I found splits in my logbook indicating a 2:46 total moving time I was tempted to call bullshit on myself, knowing that I lacked a GPS, or particularly disciplined timing during those years, but I did some digging and found that I had written out splits for the ascent/descent of each lap, including an 18:43/18:59 first lap! Judging from the blog post it seems that I did take some time to take pictures on the top of the mountain, so I assumed that the logbook indicates moving time without effectively compensating for stoppages, but regardless was indicative of a rather aggressive effort against which I felt increasingly compelled to compare. the results are as follows:

Lap 1 — 19:53/20:05 (39:58 Lap) vs 18:43/18:59 (37:42 Lap)

Lap 2 — 20:43/19:14 (39:57 Lap) vs 21:48/20:42 (42:30 Lap)

Lap 3 — 21:26/19:43 (41:09 Lap) vs 22:43/20:10 (42:53 Lap)

Lap 4 — 21:21/18:43 (40:04 Lap) vs 23:35/19:33 (43:08 Lap)

What interests me more than the ~5 mins I shaved off the elapsed time is the consistency of today’s laps. The total margin of 1:12 between fastest and slowest is pretty stellar over a ~40 min loop, but having 1,2, and 4 being within 7s of each other is totally wild!

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Always choose the window seat.
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Limber Up
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Always Familiar
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Aftermath of Tam-Fest

 

Summary Oct 31 – Nov 6

Oct 31, 8 Miles, 764′ 1h2m

Standard out-the-front-door loop before starting the workday. I’ve been readjusting my schedule lately to further embrace my inherent morning-person-ness, and that includes trying to be out my front door prior to 6am. Unfortunately this also means that the majority of my runs are in complete darkness until the clocks turn. While I enjoy the solitude and quietness of the pre-dawn sessions, having the sun fail to rise before my return is definitely less-than ideal.. next week should be way cooler on that front.

Nov 1, 8 Miles, 846′ 1h1m

Modified version of my out-the-door 8 miler to cut out some of the flat and add ~100′ of vert to kickoff the annual Highlands Hashers King of the Mountains competition a.k.a. VertVember a.k.a. HurtVember.

Nov 2, 8 Miles, 804′ 1h3m

Decidedly less spunky legs this morning, most likely the result of a few longer-than-standard office days with interspersed desk-dweller XT exercises.

Nov 3, 12.7 Miles, 1335′ 1h46m

Split this up as multiple efforts on Strava to avoid the 10 min BS session in the parking lot before heading out with the HH guys, but basically it was 2x Hillcrest + 1x Hillcrest taking the most direct route from the lot to the top of the hill. Descending on the first effort also included one of the more rad sunsets I’ve seen from the top of the hill in quite sometime making me more than a little bummed that I had left my camera back at the house.

Nov 4, 3.6 Miles 755′ 35m

Low-energy, low leg-pop repeats of the hill leading up to my house. Remarkably low heart-rate considering the general lethargy as well as the not totally embarrassing pace.

Nov 5, 13.4 Miles, 5,016′ 3h19m

4x Tammany with Eric. One of the main upsides of the HurtVember competition is the likelihood that one of my buddies will come out for a totally absurd adventure such as running up Tammany until you get either bored, tired, or run out of daylight. We were decidedly unambitious about pace, but averaging <50mins for a lap is nothing to scoff at.. (my logbook indicates a March 2012 4xTammany in 2:45, which I now feel compelled to try to best..)

Summary: 57.6 Miles, 10,223′ 9h25m

Overall a pretty good week considering that I’m ambitiously training for nothing at the moment. I had been flirting with pacing at Philadelphia, but previous social commitments have eliminated that as a possibility, so I’m back to the drawing board for this months adventure… I’m sure something cool will come up

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Gearing up at the #tonkamotel
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Tammany sure is nice in Autumn
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Allamuchy never gets old

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Home

In my increasingly hectic life I’ve lately been longing for a truer sense of home. Not in the basic roof-over-my-head variety, but rather something more consistent, somehow more meaningful. This desire for home is why we fill our spaces with tchotchkes, hang pictures, and painstakingly debate which shade of taupe really represents us when choosing a couch. As much as I enjoy my living space, the joys brought on by accruing more stuff are ephemeral. To me, home (for the last several years at least) and its sense of belonging has always been intertwined with motion.

In the fall of 2011 I began running around Allamuchy with Gene’s guidance. The short 12 minute drive from my house made it an obvious choice for daily small adventures, as well as time crunched weekend outings. As years have passed I’ve logged hundreds, if not thousands of miles in the park. I’ve summited the overlook countless times, and waxed poetic of a special downhill section of single-track behind the lake. Despite all of this the park has for some reason always been mistakenly classified in my mind as a compromise outing… It’s the place I go when I don’t have the time or resources to travel further, yet every time I return I’m amazed by the variety of terrain, and total joyfulness associated with running its trails.

This morning as I laced up my flats I could feel the stress slowly leaving my body, from the snappy (15m) ascent to the overlook, and long descent to the creek crossings, the wrinkles in my forehead began to relax, and as each footfall gained purchase in the soft earth, I could only think of the ideal state in Lieh-Tzu. It is not a state of withdrawal, but a state of heightened perceptiveness and responsiveness in an undifferentiated world. My mind concentrated and my body relaxed, bones and flesh fused completely, I drifted with the wind East or West, like a leaf from a tree or a dry husk, and never knew whether it was the wind that rode me or I that rode the wind. This feels like home.

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Last fall on a post-race recovery hike

Summary Oct 19-25

Sunday Oct 19, 2.3 Miles, 249′ 19m15s

Standard neighborhood shakeout type run, Monday’s are typically a hectic workday, which seems to gel pretty well for my lightest planned running day for the week.

Tuesday Oct 20, 9.7 Miles 315′ 1h3m

Started at Jay’s house, and “jogged” (~7:30pace) The 1.7 miles to Emman’s Road, our standardized tempo-stomping ground. We both stopped the watch to reset the metrics and crank out 8 miles @6:20 pace with a slight negative split in the last 3k. Generally it’s been feeling pretty good to open up my legs and see what they can do on a flat road course, although admittedly the sensation of a consistent grinding tempo run is still a little bit foreign to me.

Wed Oct 21, 9 Miles 466′ 1h9m

Left my apartment to drive the 2 miles into Flanders mostly to avoid running on bad roads during rush hour, although eliminating the ~250′ climb from the main road back up to my apartment was a nice bonus. Should have brought my camera with me, as the sunset on the ridge overlooking town was spectacular, I need to make a mental note that when running during golden hour it doesn’t matter if I’m on the roads, I should be bringing a camera… Overall the legs felt pretty solid after Tuesday’s tempo effort, even if they were a little bit heavy.

Thurs Oct 22, 4.5 Miles 571′ 40m3s

Standard HH 3.5 mile route with 5x repeats on the first half of the first hill. Coached Donde through my typical hill-repeat routine, which is primarily a strength building exercise with each repeat ending at LT effort, and a super-easy recovery jog back down the hill.

PM Run #2, 5 Miles, 413′ 40m15s

Standardized broken-shin loop with Smitty, relatively uneven pace as the legs wanted to go a bit harder than I had planned, forcing me to put the brakes on every mile, mile and a half to keep things from getting out of hand.

Fri Oct 23, 4 Miles, 741′ 39m58s

Easy Allamuchy loop with an overlook tag. The weather was just simply too stunning to keep myself relegated to the roads for another day. Unfortunately trail runs don’t seem to have a solid way to fit into my marathon training, and I’ve definitely been missing the mountains.

Sat Oct 24, 15 Miles, 456′ 1h50m

An overnight update of my iOs seemed to deactivate my alarm causing me to midd my scheduled run with Jay and Jeff, so in lieu of training partners I decided to throw in another workout. 3 Miles warmup in the 7:30 range followed by 10 miles under 7, and a 2 mile shakeout/cooldown. Admittedly I was a little disappointed about the splits during the 10 mile tempo, which definitely show how much pop the 8 miler and hill repeats took out of my legs.

Sunday Oct 25, 2.4 Miles, 236′ 21m56s

Super-easy shakeout run

PM HashOween 6.3 miles 558′ 2h53m

Nothing like crawling through sewer pipes, wading through rivers, getting lost in cemetery’s, and having  couple of wood-beers to wrap up your week… Dave and Gene officially lay the worst hashes every (and seem very proud of it)

Totals: 58.6 Miles, 4006′ 9h37m

Overall a pretty good week. I’ve been concentrating on working out more, and “running” less as I get tuned up for the Phila Marathon on the 22d. Coming off of MoMa I have a lot of confidence in my long-legs, and general ability to grit things out when it gets tough, but having not run a marathon since 2011 I’ve certainly been feeling a lot of internal and external pressure to put up a reasonably good time at a distance that’s so easily comparable across the field. The concept of running consistently hard splits, with nary a downhill for recovery still feels somewhat foreign to me, but looking across training logs I’ve been seeing my tempo runs get progressively faster, often with slightly lower HR’s associated as well, which keeps me optimistic that I’ll be able to deliver a solid performance come race day.

Utilizing the Standing-Desk to break up my workday
Utilizing the Standing-Desk to break up my workday
Allamuchy never fails to deliver
Allamuchy never fails to deliver
More Allamuchy, this one from a recovery hike Post MoMa (Photo Credit: Luisina Figuero Garro)
More Allamuchy, this one from a recovery hike Post MoMa (Photo Credit: Luisina Figuero Garro)

Taper (Mountain) Madness

“Tapering Sucks” was the singular text I sent my main training partner Eric. Eric, in his ever-positive voice of reason (one of his best character attributes) sought to remind me that I’m “building the energy,” which while comforting (and true) still doesn’t quench my desire to go for a several hour run right now.

I’ve always found tapering to be menacing, cutting off my training when it’s usually going the best seems cruel at best, at and times down right torturous… When I’ve timed things right, I hardly ever feel as if I need to taper, usually having already gritted my way through the hardest weeks of training,  and convinced my body that the volume of running I’m putting in is permanent, and thus sustainable.

This is of course complete bullshit, as very often, my body feels incredible just before it starts breaking down. It did so in March before my latest bout with running-induced injury, as well as before all of my best performances (and most painful injuries). I’m well aware that when I time my taper correctly, my body is as close to injury and breakdown as it can be without crossing that invisible line… and I’m also aware that often my body chooses to ignore aches and pains when it realizes that I have no intention to stop, only for these niggles to re-appear during tapering (see: healing). Intellectually I can process this, but emotionally… not as well. I know that I’m tuned up, and denying myself chances to run makes me feel like a fat kid left in a candy store who’s been told that he can’t touch anything, it just seems torturous.

As I continue to rest for the next 2 days leading into Mountain Madness, I have to remind myself that even without consistent testing my body is well prepared for the race. Until then, I’ll try to sleep more, eat as well as I can, and be patient. On Saturday however, I will toe the line, take the gloves off, and push myself towards the finish line as fast as I can, a return to my natural form, an ultra runner again, rather than some guy who keeps telling barroom stories about how he used to run far. Since it’s been a while since my last posting, here are some photo’s from the summers training.

Eric and Jason at Bear Mountain
Sunfish Pond (Photo: Eric Ashley)
From the annual Maine pilgrimage
The last battle with the Bonkasaur
Allamuchy

December 5-20

Friday December 5, 5 Miles 610′ 36m48s
First run after a 5 day layoff from an exceptionally gnarly stomach bug. Legs were feeling very peppy, I suppose taking the brunt of a week off is enough to let the muscles an tendons heal, and gain some substantial pop back. Turnover felt really smooth, but a few days off made down-hilling more trepidatious than usual.
PM 1 hour Climbing
Went to the rock gym with Jeff, felt generally secure on trad routes, but lacking overall grip strength limiting my willingness to try any bigger moves.

Sat Dec 6, 7.5 Miles 794′ 56m59s
Legs were still feeling pretty poppy, stayed generally in a MAF training zone for the duration, while actively trying to increase the tempo/keep the heart rate up on the downhills.

Sun Dec 7, 15.6 Miles 3369′ 3h13m
Dunfield Creek TH>Tammany>TH>Racoon Ridge>TH(via AT) Awful stomach, just plain awful. Whatever stomach big I had the week prior seemed to come back in the middle of the night, so even leaving the house was probably a foolish idea. Couldn’t eat much of anything or the duration of the day (including breakfast) combined with wicked heartburn and a general queasiness throughout the day. Legs felt fine, which is encouraging, but a bonky run is always frustrating, especially when you’re neither physically or emotionally prepared for it.

Totals: 28.1 Miles, 4774′ 4h47m 
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Mon Dec 8, 3 Miles 151′ 21:49
Usual Monday shakeout, starting to trend a little faster now, which is usually a good sign of incoming fitness, but something I should make a deliberate effort to hold off on, it’s supposed to be a recovery effort after all.

Tues Dec 9, 5 Miles 636′ 38:57
Exercise induced heartburn. Undoubtedly one of the most frustrating things going on with my body right now, especially considering how easily (chemically) controlled it is… note: keep tums in your shorts.
PM Climbing 
Generally feeling weak. I should know better than to expect to have a shitty day in one activity that requires a certain synergy between mind and body and then expect to do better in the same day at something comparably mentally and physically challenging.

Wed Dec 10, 5.5 Miles 1122′ 47:27
Reger Road Repeats. 5x the ~215′ climb (over 0.4 miles) up the hill nearest my home. Maximal effort on the ascent followed by a pseudo-jog back to the base. Huge positive splits over the course of the day, and kind of a disappointing amount of willingness to suffer anaerobically.

Thurs Dec 11, 10 Miles 758′ 1h23m
True Recovery effort. Quads were generally shot from Wednesday’s hill effort, and heartburn reared it’s ugly head again, thankfully Donde Es had some tums in his trunk saving me from more discomfort than necessary.

Fri Dec 12, 3 Miles 151′ 21:19
Feeling a lot peppier today than expected, especially with regards to how shitty my legs felt upon getting out of bed.

Sat Dec 13, 10 Miles, 935′ 1h8m
Last minute schedule changes convinced me to toss the long-run for the weekend and instead try a hilly tempo out my front door. Slight cramping showed up in my left calf, which is a definite first for me, but otherwise things felt really good, super-consistent heart rate, only 1BPM above MAF range.

Sun Dec 14, 5 Miles 689′ 38:32
Supposed to be a recovery run, but instead seemed to get a little out of hand… or at least on paper it looks a little more out of hand. Knocked off one Strava segment while coming within 1s of another all while maintaining what seemed like a rather comfortable/sustainable effort throughout.

Totals: 41.7 Miles 4452′ 5h20m

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Mon Dec 15, 5 Miles, 676′ 36m38s
Exhausted after work and Manhattan commuting, but forced myself out of the house after getting home, and running trails by headlamp for the first time since May. Legs were feeling exceptionally poppy, and I’m starting to get a lot more comfortable moving at a higher sustained effort/pace. I think using the HRM intermittently is becoming a great tool for quantifying my general effort level, and acknowledging what kind of effort is actually sustainable.

Tues Dec 16, 1 Mile, 23′ 7m30s 
Streak-keeper before work/holiday party.

Wed Dec 17, 6.5 Miles 1257′ 52m44s
Workout Wednesday. 6X Reger Road sprints with ~90 second break after 3rd repeat. This week had a LOT closer grouping between the slowest and quickest repeat, with a delta of only 28seconds as opposed to lat weeks ~1min differential.

Thurs Dec 18, 11.4 Miles, 886′ 1h31m
Felt okay throughout most of the run, with a few middle miles feeling downright peppy. Mild heartburn show up again at the midway point, followed by the wheels slowly falling off over the final 3 miles. A few hip twinges and general overall tightness combined with some latent fatigue prevented a generally strong finish.

Fri Dec 19, 3 Miles 151′  21m43s
Strava keeps telling me that this route is trending upward… and maybe its a good thing that my “shakeout” road pace is in the low 7’s… although somewhere deep in my stomach I still think this might be too quick for a run designed purely to move some blood through my tired legs.

Saturday Dec 20, 20 Miles, 3497′ 3h55m
High Point>Sunrise Mountain>High Point Failure, pure failure. Undoubtedly the most desultory effort I can think of in at least 18 months, maybe more. I’ve run this route once before in 2012 and while there were a few inches of snow on the ground hiding the rocks, I don’t recall it being anywhere near as technically demanding as it seemed today, in fact I was holy convinced that every step of the route should be reasonably runnable. Setting high expectations for a route is usually the first step towards failure, combining this with a couple of nasty falls (one seems to have banged up my knee pretty well) took what should have been a relatively consistent and strong effort and turned it into a slog of epic proportions. My 1:37 split to Sunrise Mountain was respectable, but already being furious with the obscene technical nature of the trail, slight bonking, and a banged up knee and ankle turned into the worst positive splits I’ve amassed since 2011 or 2012. Looking back at my entry from 2012 on the same route, I managed a 3:39 with only a 13 min positive split… so expecting similar positive splits today, this should have taken ~30 mins off of that effort. Instead it ended up being +25mins. I’ve been doing this sport long enough to know that a single shitty effort is not indicative of fitness, chutzpa, or ability, but such an abysmal outing is surely enough to knock around your confidence.

Sunday Dec 21 OFF

Totals: 46.9 Miles 6499′ 7h25m

My Camera hasn’t been too active lately, so enjoy some photo’s from the picturesque Thanksgiving weekend…

Sunfish Pond

Steve’s first Mt. Tammany

Somewhere on the Kittatinny Ridge

Tammany #27 on the year

Ran into Dr. Lundeen on Summit #28


Summary Nov 10-16

Monday November 10, AM 3 Miles, 151′ 23m16s
Short shake-out type thing. Legs haven’t fully recovered from the previous Saturday’s abuse… I might still be able to grind out a 4+ hour run, but recovering from it is another story.
PM Bike, 47m34s
Local neighborhood bike ride, figured I’d take ‘Zilla out for what is probably the last ride of the season.

Tuesday November 11, AM 7 Miles, 663′ 55m46s
Overall a really desultory local road loop out my front door. I’d been foolishly hoping that a couple of days of light running/XT would give my legs ample opportunity to recover, but the reality is that the ability to grind day in and day out is probably my biggest indicator of fitness, and is sorely missing right now.
PM Climbing 2.5hrs
Headed over to the rock gym with Zach. Spent most of the time bouldering and learning better ways to do a sport that I’m admittedly pretty terrible at (perhaps why I’m so intrigued by it right now).

Wed Nov 12, 10 Miles, 879′ 1h21m
Another grindtastic day. First time in recent memory that I can recall seriously considering walking some road uphills. Suffering from a really general lack of strength, and inability to climb in any way becoming of a runner.

Thurs Nov 13 AM, 10 Miles, 896′ 1h15m
Lunch-time run with Jay. Surprisingly peppy after a few days of grind, especially when I think about how I walked down the stairs in the morning. Sometimes you just need a bit of companionship to get the pop back into your legs.
PM 3.1 Miles, 148′ 27m49s
Shakeout-like modified broken-shin loop with the highlands hashers.

Fri Nov 14, AM 3.5 Miles, 568′ 32m17s
Figured I’d hit up the power-lines with the fresh inch or so of powder on the ground. Awful time gaining purchase on the inclines combined with the shitty legs I’ve had all week made for a much slower than anticipated outing.
PM Climbing 1 Hour

Saturday Nov 15, 13.5 Miles, 3120′ 2h33m
DunCreek TH>Tammany Via Red dot>Sunfish>DunCreek>Tammany>TH. Very mercurial outing at the Water Gap. Legs were a lot less peppy than I would have liked, and the fresh coating of snow made for a lot of questionable footing.

Sunday Nov 16, 3 Miles, 161′ 21m42s
Another shake-out run… I felt really good out the door, but I was reminded of the latent fatigue in my legs within a mile or so… Ugh, failing to recover any sort of leg peppiness is getting tiresome.
PM Climbing 1 Hour

Totals 53 Miles, 6585′ 7h50m

Overall not a bad week. It’s remarkably comforting to be back in the “regular” grind of things, and while there’s still a lot of miles ahead of me, it’s nice to feel like I’m finally able to put some behind as well. I may have been a little over-exuberant in last weekends efforts, at least relative to my body’s ability to recover, an ability whose diminution I’m acutely aware of….