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.

dscn0615
Eric at the Overlook
dscn0616
Pack’s first Allamuchy Ramble
dsc_0001
Mmm, Mate

 

Advertisements

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….



Summary November 3-9

Monday November 3, PM 3 Miles 200′ 21m21s
Generally Lethargic post-work outing. Monday’s are trending towards relatively lazy runs as a result of residual running fatigue from the weekend combined with my unreasonably early wake-up call to start the work week.

Tuesday November 4, AM 10 Miles, 863′ 1h15m
I was lucky enough to be able to work from home, so I sent a text message to my friend Jay (who also works remotely) to see if he wanted to snag some midday miles. It turns out that Jay’s out-the-front-door 10 miler is a lot hillier than mine.
PM Climbing Gym 1 Hour
I recently joined the local climbing gym, and have been making an effort to drop in as often as I can. Of course with my current (lack of) climbing fitness, an hour is about as long as I can continue to climb before my arms/hands start failing.

Wed Nov 5, AM 7 Miles, 653′ 54m33s
Mid-week grind sesh. Dead legs, and generally pretty tired, It’s obviously been too long since I’ve managed to maintain any sort of day-in day-out consistency, and the 10+7 kind of got to me
PM Climbing Gym 1 Hour
Didn’t feel sore all day, so I figured back to back climbing days would be fine/fun… turns out that routes I could climb easily yesterday are near impossible today.

Thurs Nov 6, PM 8.1 Miles, 506′ 1h1m
Broken-shin and a half with Jason Dave and Jeff. Stopped the watch to collect the guys for the usual 5 miler, which made things look a little goofy on strava. Started out feeling reasonably tired, and heavy-legged, but the final five miler turned into more of a fartlek than a recovery run, or at least the perceived effort seemed like it

Fri Nov 7, 3 Miles, 157′ 21m35s
Easy day shakeout before the inevitable Saturday long-run.

Sat Nov 8, 22.7 Miles, 4623′ 4h13m
Sometime in the middle of the week I got a text from Eric asking if I’d be interested in a 20-25 mile outing at the Delaware Water Gap. Normally, considering that my longest “run” since May has been in the 15 mile range, I would decline something this foolish, but it turn out that the Auto-Correct on my phone changes “that’s probably not the best idea” into “count me in” someone needs to fix that bug in iOS 8….. We took the longer/less steep blue trail up Tammany, passed a few people running the DWG 50K before taking the fire road out behind Sunfish Pond, and finishing the day with back to back ascents on Minsi and Tammany again via the AT and Red dot trails respectively. Much to my surprise my legs felt reasonably solid all day, and my energy levels were much more consistent than I would have expected considering how long it’s been since I’ve put out any real  long efforts on the trails.

Sun Nov 9, 6.2 Miles, 823’1h
Oih, tired today. Legs felt surprisingly solid, very little residual soreness, but generally lacking strength, especially on climbs. Otherwise, I just felt well…. tired, and rounding out the 10K was all I could really muster out of myself for the morning….

Totals: 60 Miles, 7825′ 9h7m

This is the first week since April that I’ve managed to string together consistent daily mileage without re-aggravating any lingering dings or niggles. While I know that 60 miles over 7 days is still a sub-maximal effort, I’m glad to recognize that I’ve got a reasonable base right now, which will give me something to build on for the 2015 racing season. After close to 5 months of inconsistent mileage, aches, niggles, and fear of re-aggravating old injuries, the familiar indicators of training are a comfort; walking down the stairs sideways in the morning, eating as if one of your legs is hollow, or even the most banal: sleeping through the night uninterrupted. While it’s obvious to me that I have some serious work to do to get back to top shape, having some consistency right now feels like a major victory.

Tammany with Eric Photo courtesy of random Stranger-Girl
Crossing the River
Summit of Minsi. Photo courtesy of Eric Ashley
Looking West off of Tammany
Post-run recovery with some BioSkins. Photo courtesy of Eric Ashley
Sunday Allamuchy

Summary March 31 – April 6

Mon March 31, 7 Miles, 459′ 51m9s
First “real” run since coming down with an unusually aggressive stomach-virus the previous Thursday. Still feeling marginally weak, with the sensation that my stomach could only hold a few ounces of food/liquid combined without being knotted up.
PM 1 Mile, 7m30s Treadmill session after work, stomach faring substantially worse.

Tues April 1, 9.4 Miles, 3547′ 1h55m
Three anti-clockwise trips up and down Mt. Tammany. Overall a relatively consistent/substantial effort on the mountain, especially considering the havoc that the winter had wreaked on both my access to technical ascents/descents and my overall vertical gain. My stomach was still showing signs of the weekends distress, evidenced by its reluctance to take in food/water, but even with some mild bonking I’m really happy with the performance of my legs.

Wed April 2, 10.3 Miles, 1217′ 1h24m
Power-line trails in the late AM. I was wholeheartedly expecting my legs to be completely shot after Tuesday’s vertical fiasco, but other than some very generalized soreness, the whole kinetic chain was functioning properly and without complaint. I probably should have pushed a lot harder, but just wasn’t seeing the point  of it… some general mental fatigue combined with a little prudence yielded a much more compassionate pace.
PM 2.5 Miles, H20 Treadmill, 20m
Unusually grinding effort, typically I feel rather free taking advantage of the underwater treadmills at work, but today everything just felt kind of sloppy/difficult.

Thurs April 3, 14 Miles, 988′ 1h45m
Kind of a modified Broken-Shin-esque outing from Morris Ave. Ran into Dave a few miles in, and talked him into joining me for the remainder of my primary loop before meeting up with the rest of the guys for the usual 7pm jaunt. I decided to pick things up in the middle of the typical 5 miler, rounding down into the low 6:00 range for a couple of miles to generally see how my legs would respond to some up-tempo running with some substantial residual fatigue and found that in actuality, it was pretty effortless.

Fri April 4, 11 Miles, 314′ 1h26m
Generally a desultory outing, mist/rain combined with a complete lack of pop in my legs pretty much guaranteed a pretty miserable experience. I could probably justifiably blame some of the shittiness on the knowledge that Saturday was going to provide great weather, and my longest outing of the year (providing some incentive to take things lighter) but really it was just a crappy day to be outside, and a crappy day to be using my body for running.

Sat April 5, 25 Miles, 5279′ 4h33m
Dunnfield Creek>Tammany>Sunfish Pond>Dunnfield Creek>Minsi>Tammany>Dunnfield Creek>Tammany>Dunnfield Creek. Probably the most technically demanding and vertical intensive course I could imagine without putting some serious mileage on my car as well. The initial ascent, was only 28 seconds slower than my PR(18:18 as opposed to 17:50), but felt pretty awful, and generally speaking it took a solid hour before I began to really find any sense of rhythm. Once I managed to settle in, things began to flow a lot better, and even exerting maximal effort seemed not just right, but compulsory.
Sun April 6, 6 Miles, 420′ 46m35s
Shakeout, not overly sore, but generally a perfunctory effort. Suffering from some indigestion (Falafel was a bad idea) and generally feeling fatigued.

Totals: 86.2 Miles, 12,254′ 13h10m

An exceptionally productive week. Running in the mountains again I’m constantly reminded of the flow that we seek in every single outing, that perfect synergy of mind and body wherein comfort transcends the physical, and becomes a sensation of rightness, of total immersion in the activity at hand, a place where the tedious and the sublime hold equal levels of importance. Long days in the mountains are nothing if not an intense self-examination of experiencing a moment with full attention.

Race Report: NJ Trail Series Mountain Madness 2013

When I woke up at 4:30 AM sans alarm clock on Saturday morning I finally realized that I was actually pretty anxious/nervous to toe the line at this years Mountain Madness 50K. MoMa has a reputation as being one of the tougher 50k’s in the Northeast, which is definitely represented in it’s 4h39m course record (held by Mike Dixon) which, for a low-altitude race is patently indicative of how tough of a course it is. Race reports, both published in blogs as well as orally dictated to me by myriad runners of varying abilities articulated only one thing for sure: rocks. Surprisingly, peoples impression of the course ranged from calling it near-impossible, to wheelchair accessible, so obviously some of the opinions I found were outliers to say the least.Considering this, it looked to me like I should be expectant of a rocky course with a substantial (6000′) amount of climbing.

Rick McNulty provided the oral countdown leading precisely into 9AM (apparently he’s consistently punctual about start times) and we were soon rounding Shepherd Lake and heading into the woods. Within a mile or so (after hearing some runners in the chase pack yelling “too fast!” at us) the lead pack had reduced to a trio of Myself, Seth (who looks like Tarzan carrying a camelbak) and Bill Cuthbert. We headed up the initial climb at a staggeringly fast pace, and maintained what to me seemed like a relatively reckless clip through the first aid station (5.6 miles) wherein no one took any aid, and continued through several miles of the next leg until Seth and Bill gained ~200′ on me as Mike Dixon caught up, only for Bill and Seth to miss a turn (which Julian, who was taking pictures eventually reeled in and re-directed).

Mike and I dialed things back to a more manageable pace heading into AS2 wondering if Bill and Seth would go too far off course, and taking some comfort in the lead that we had developed over the chase pack (at AS1 we were “reportedly” 5 mins ahead of Mike, and the chase-pack proper was supposedly several minutes behind him at this point). I refilled my bottle, downed a cup of Coke, and a couple of cups of water, snatched a few gels, and the two of us were out of AS2 reasonably quickly. I had been expecting to see Mike on the course, and since his reputation preceded him as a dominant runner at pretty much any race up to the 50-Mile distance (as well as a solid sub-24-hour showing at the WS100 in 2012) I was glad to be able to run with him most of the way into AS3 before I started to lose the pace, giving him about a minute lead going into AS3.

Seeing Mike leaving as I came in, I tried my best to keep myself together, drink a bit, fill up my bottle, grab a couple of gels and give chase, but admittedly I was already starting to feel some stomach issues rising, primarily what seemed like an insatiable thirst, and a surprising reluctance to continue forcing down gels. The route from AS3-AS4 was an out-and back consisting primarily of fire roads with a stretch of single-track in between. Roughly 1/3 of the way to AS4, Seth caught up to me, and the two of us took full advantage of the downhill, basically running recklessly into AS4, while I was mentally coming to grips with the fact that this 3-ish mile downhill was going to turn into a 3-ish mile uphill before I knew it, and a low point was definitely coming up.

Seth came into AS4 and left without taking anything, roughly 30 second ahead of me, not feeling so great, and already noticing some of the early onsets  of dehydration (dark urine, constant thirst) I took a few moments to collect myself, grabbed a fresh bottle from Dena (who was slinging bottles for the day) socked back a few cups of water, and started my way back up the hill. The nice side of the Out-and-Back is that you can see any competition/friends, as well as how they’re doing. As I was leaving, Bill was charging into the aid station, followed by Jason, Lindsay, and David Allara, all of whom have had some rather successful races in the recent past, and from what I knew going into the race, Dixon, Hamoudi, and Allara should be the Raritan Valley triumvirate to look out for. I also had the pleasure of running into the Parakeet, as well as Robbie and Adam from the Salt crew on this stretch, and their encouragement was more than welcome to say the very least.

In spite of the obvious proximity of formidable competition, my own waxing misery was starting to get the best of me, especially with respect to the seemingly interminable climb (which, for the record was a blast to go down) so as I was getting close to AS5, Bill eeked by me a few hundred yards before the aid station. Coming into AS5, I could see Dixon and Seth heading out, and Bill refueling unbelievably quickly and hustling after them. Feeling dejected and dehydrated, I had my bottle refilled by a kindly volunteer, drank a few cups of water, and rudely informed (upon being asked) another volunteer that you could get a buff with a visor from the internet (the same place you can buy anything) before I headed back out on the trail to try and hunt my way back into podium position.

Feeling fundamentally miserable, I recognized that it’s precisely this point in any given race wherein you can really test your gumption, and after mulling over the idea of DNF-ing at the next aid station, I began to slowly, but surely start grinding my way back into the game. Fortunately, this section was (at the start) pretty steep and technical, so power-hiking no longer felt like I was surrendering to fatigue, but rather a smart game plan. I began to regain some strength and energy, finally reeling Bill back in on one of the extended declines. Little to my surprise however, on the next incline Bill quickly went out of sight (and apparently soon after took a wrong turn). Before long, I could see Shepherd Lake again, and started to pick things up headed into the aid station.

Upon retrieving my bottle, slugging back a cup or 2 of water, and ditching my singlet, I was informed that I was in 3rd place, with the leaders only 5 mins ahead of me (it turns out that this was a grossly wrong estimate of the amount of a lead that Mike had on me), so elated,I left the aid station at full-steam(and letting out a primal scream). As I was leaving, I saw Lindsay coming in, figuring that I had ~90 seconds on him, and that if I really went hard I just might catch up to the leaders, I was acutely aware that I was both hunting, and being hunted. With every squirrel that moved, or breeze that blew a tree, I was convinced that someone was catching me on the final seven mile loop headed into the finish, running scared is a wonderfully exciting, as well as stressful endeavor. In the final 7 miles there were several sections that utilized switchbacks, with my fear of being caught up to, I found myself incessantly looking back on every turn whilst trying to keep a low profile, foolishly hopeful that this might make me harder to see (it doesn’t). After just over an hour of running like my life depended on it, I came across the finish line to find myself in 2nd place, 5:15:15 elapsed, and laid down next to the finish line to take off my shoes and soak in some sun.

Bill came in 2 minutes later (5:17:16) Seth DNF’d, Lindsay came in 4th (5:24:36). Jason finished 9th in 5:45:15, Adam 20th (6:32:49) Robbie 30th (6:45:06) and the Parakeet DNF’d after reportedly taking no water for the first 6 hours.

A special thanks goes out to the following: Jeff Perry, for his incredible advice with regards to tapering, and race planning, Dena Orkin, for tossing bottles all day, and Jayson Kolb, for the race description, and the Saturday long run guys for their companionship the past few weekends out.

Taking off the shoes right after finishing (Photo Credit: Dena Orkin)
Sun-soak post-race (Photo credit: Dena Orkin)
Chewing the fat Post-Race with Dixon and company (Photo credit: Dena Orkin)

Summary Sept 9-15

Monday Sept 9, AM 7 Miles, 940′ 45m20s
Usual road route from the house, and first day putting any “real” (as in definitively not-jogging) effort on the ankle. Legs felt incredibly fresh (Several days off will do that) and the ankle feels solid.
PM 7 Miles, 940′ 44m32s
I’ve always tended to run by “feel” mostly because of my reluctance to buy a GPS watch, and partially out of a philosophical desire to diminish the amount of external information regarding my run available to me on the actual run. This being said, I had planned to go out really easily ~30-40seconds per mile slower than the mornings run, but to be frank, it simply felt good to move a bit harder.

Tuesday Sept 10 AM 11.5 Miles, 1140′ 1h31m
Super-humid and generally awful (see: dehydrated) feeling road run. Legs were feeling solid, but my head/stomach/rest of my body just wasn’t along for the ride.
PM 4.5 Miles, 1420′ 45m Super-easy run with the Salt guys. Also, first time on trail after the ankle-roll… overall it felt solid, although an off-camber step on one rock did cause me concern for a few steps.

Wed Sept 11 AM 7 Miles, 940′ 48m18s
Again, a relatively easy jaunt from the house, feeling pretty solid, with nothing to particularly complain about.
PM 1.5 Miles, 14m Dreadmill session after hitting the weights. 10 mins at 15% incline (varying speed to whatever I could hang on to)

Thurs Sept 12 AM 20 Miles, 2280′ 2h48m 
Primarily I wanted to see what kind of long legs/brain I had in the middle of the week, with humidity. A combination of under-hydration and thunderstorms slowed me down a bit, but my stomach remained solid, and even allowed me to drink a liter mid-run (refuel stop) as well as two 20oz bottles on the run without complaining whatsoever (that said, the heat/humidity still drained me out pretty well)
PM 3 Miles, 160′ 25m37s Hashers run–abbreviated due to some gnarly thunderstorms coming in

Fri Sept 13 AM 7 Miles, 940′ 50m07s 
Primarily shaking the funk out of my legs from Thursdays outing before sitting in the lifeguard chair for the day.

Sat Sept 14 AM 17 Miles, 3250′ 2h5m
Saturday Long run group. Left from Chester for a road-route through Pottersville (Hacklebarney, Black River Area) Really should have brought my camera, because it was by far and away the prettiest road run I’ve done in NJ thus far. I was expecting that the residual fatigue from Thurs would be heavy in my legs, but in actuality I felt remarkably good all day. Last mile was a bit of a hunger-thirst push, but nothing that actually having a gel in my pocket, and carrying water wouldn’t have fixed.

Sun Sept 15 AM 10 Miles, 1100′ 1h14m 
A little tired/banged up from the day before, but nothing substantially annoying, as seems to be the trend for the week… should have drank more water.

Totals: 95.5 Miles, 13,110′
Generally a big-road oriented week, which  wouldn’t be my usual preference going into a trail-ultra, but I wanted to make sure that I took care of my ankle as best as I could whilst running on it, and that usually means staying off of the gnar whenever possible. Much to my amazement, my ankle seems to have healed up pretty well, no more bruising, hardly any noticeable weakness, and absolutely no post-workout discomfort. In spite of this weeks lack of trail mileage (~5%) I’m feeling remarkably comfortable/confident going into MoMa in 2 weeks. My legs are climbing and descending really well, and perhaps more importantly, this was the most comfortable near-100 mile week I can remember.

Summary August 26 – September 8

Monday August 26, 10 Miles, 1,100′ 1h7m 
Neighborhood loop after a few days off trying to shake a niggle out of the lateral side of my right calf. Feeling solid on a moderately sustained effort.
PM 4 Miles, 350′ 32m40s Evening Shakeout

Tuesday August 27, 11.6 Miles, 3920′ 2h3m Pretty hard blow-up out at Allamuchy, after a few weeks of unseasonable coolness, August decided to return to let me know how little of my heat acclimation was still around.

Wed August 28,  3.3 Miles 2440′ 42m32s Singular loop out at Mt. Tammany, thunderstorms brought the fun to an end far before planned.

Thurs August 29, 5 Miles 360′ 38m29s Broken Shin Loop

Fri August 30 AM 6 Miles, 350′ 42m28s Easy road run through the local neighborhoods
PM 6 Miles, 1560′ 56m10s Tourne park with Brian. Taking things kind of easy for the afternoon in attempt to have some pep in my legs for Saturdays outing with some new folks.

Sat August 31, 18 Miles, 3000′ 2h18m I was invited by a neighbor of mine to join his marathon training group for some Saturday long runs, and all things considered, who am I to decline a chance to meet some new running partners. He described it as a training group for “2:50-3:05” marathoners, with no particular club affiliation (which is always nice) It did turn out that they’re loosely associated with Runners Haven (the stores owner is one of the founders of the training group) which is a local mom and pop style running store, and a rather nice one to boot. Everyone was remarkably friendly, as well as consistent throughout the run, which took us all over Randolph including the towns trail system and some pretty gnarly-steep road climbs.Overall things felt pretty good, although I should have probably hydrated a little more effectively, as the last 5k or so felt pretty tough.
18 mins (2 Miles) Barefoot

Sunday Sept 1, 7 Miles, 940′ 50m
Surprisingly banged up from he previous days 20, c’est la vie

Monday Sept 2, 2.5 Miles, 18m
Treadmill workout (thunderstorms) before I got called into work mid-stride.
PM 4.6 Miles, 1340′ 44m41s Tourne with Brian… turns out that it was stormy at the pool as well, so we decided that we might as well go running.

Tuesday Sept 3, 15 Miles, 5100′ 2h33m Dunfield Creek>Next Fire Road Via AT and back. I forgot how gnarly a lot of this terrain really is, which really seemed to slow me down, nevermind the fact that it was a pretty serious net-gain (~1000′ pos diff). I would have been able to make up a good amount of time had I not rolled my ankle near Sunfish Pond and been reduced to a gimpy limp for the remaining 4 miles to my car (and thus losing out on one of the best sustained descents in the state). When I got home, my left ankle had swollen to the size of a baseball, and wouldn’t agree with taking on any weight.

Wed- OFF

Thurs- OFF

Fri Sept 6, 1 Mile, 7m44s
 Feeling surprisingly okay, no pain in my ankle, no sense of major distrust on lateral movements.

Sat Sept 7, 3.1 Miles, 20m44s Again, pain free…. maybe diving into hardcore recovery has worked out?

Sun Sept 8, 7 Miles 940′ 47 Feeling rather good, no pain, no additional swelling.

Overall, kind of a disappointing first week (volume-wise) and second week through a major curveball with the whole respraining my ankle bit. This is the third time this summer that I’ve rolled the same ankle, with each successive turn being marginally worse than the one that preceded it. Fortunately, I’ve learned how to appropriately deal with it, mostly a combination of Ice, Hot/Cold Therapy, immediate rehab with regards to maintaining/recovering range of motion, Arnica, and consuming a certifiable fuckton of pineapple, turmeric, and Omega 3’s (all natural anti-inflammatories). Right now, things feel solid again, and tomorrow evening I’m thinking of testing things out on some trail which will hopefully inform me enough to make my final decision regarding Mountain Madness at the end of the month (although at time of writing I’m pretty sure I’ll be able to toe the line in the shape I’d like to be in)

Kittatinny Ridge just North of Sunfish Pond

Coolers make the best ice baths

Tammany

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

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