Summary Jan 27 – Feb 2

Monday Jan 27, 6 Miles, 289′ 40m37s
Usual around-town loop straight from the house, legs feeling especially poppy today, but also very much pressed on time.

Tuesday Jan 28, 12 Miles, 449′ 1h30m
Improvised around-town route, ~15°F which while very much bearable, did require me to run several miles before feeling loose/warmed up. Legs were surprisingly achy overall, but still yielded rather consistent splits, within 30 seconds total once averaged for gradient, even better was the consistency from miles 4-12, which eliminates the warm-up and largest climb of the day.

Wed Jan 29, 8 Miles, 663′ 1h1m
Easy repeats on the local-most road incline. Trying to increase my weekly vert on run-able terrain without really pushing anything else. Legs were feeling rather dead, just generally unresponsive, albeit surprisingly consistent (one of the things I’m learning about with my new-found garmin stats)
PM 3 Miles H20 Treadmill 20m
Alternating 30 second and 1 min pickups with added resistance (water jet)

Thurs Jan 30, 3 Miles, 801′ 32m33s
Double summit of Allamuchy from Waterloo Rd TH (not Sussex TH) maximal effort on climb/descent with R&R on the summit/base of the mountain. Could have done several more, but had to boogie back home for a meeting via Skype.
PM 8.1 Miles 427′ 1h5m 
Shakeout loop, modified broken shin. Legs felt fine, mild heartburn, but nothing serious/out of the ordinary.

Fri Jan 31, 4 Miles, 239′ 30m03s
Easy shakeout day, trying to keep the blood flowing, and not let myself fall into over-training too early in the season.

Sat Feb 1, 15 Miles, 389′ 1h44m
Horseshoe lake start with Saturday marathon training group. First 5 miles were planned to be 7:45ish pace (reality: 8:06, 7:33, 7:28, 7:12, 7:03) with the following 10 being a progression from 6:55-6:30 or so, hoping to average 6:45. Reality was as follows:
6:44
6:44
6:35
6:34
6:39
6:50
6:44
6:32
6:32
7:14
On paper, I thought this would be a rather ambitious workout, especially considering that it’s January, and frankly I’m not in my best shape during winter, but excepting some GI distress, I felt remarkably good throughout, and was surprisingly loose/un-sore afterwards.
PM 2 Miles 15m H20 ‘Mill
Shakeout time, starting to really dig this water thing…

Sun Feb 2, 9 Miles, 324′ 1h18m
Patriots Path with Brian, trying to shakeout the legs, and anticipating some soreness/sluggishness from Saturday’s run, but it never really happened. PP has been well traveled, which unfortunately means that I should have worn spikes, as much of the path has the snow compacted into an ice-covered tunnel, which while fun, is less than ideal for forward motion.

Totals: 70.1 Miles, 3573′ 8h56m
It’s ineffable how good it feels to finally be back to “training” mileage, even if the overwhelming majority of it is taking place on local roads instead of trails. Overall, my legs seem to be responding favorably to increased volume/intensity, and I’m becoming increasingly confident in the training plan I’ve (loosely) laid out for myself going into some spring 50 milers, and eventually the big 100 in July. There are no shortcuts to regaining fitness, and I absolutely need to keep that in mind, and remember to not push things too hard too early, as well as making sure that I respect the distance/terrain of my upcoming races, and the specificity of training required to race well under those circumstances.

Back on the local hill

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High(er) Places

Running up mountainsides is what I like to do in my free time, here are some photo’s to reinforce that idea. Regular training updates will return soon, but hopefully these can whet everyone’s appetite for more/better mountain porn.

Slide (4160′) from Cornell (3860′)

Wittenberg (3780′)

Tammany (1526′) Photo: Jayson Kolb
Kolbster trying out the “Moon Boots” on our Tammany>Sunfish Pond>Minsi route
Coming off of Minsi (1461′) Photo: Jayson Kolb

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 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

Summary June 17-23

Monday June 17 AM 7 Miles, 940′ 49m10s Typical run through the neighborhood. I’ve been trying to dial in a more consistent road pace in the past several weeks, mostly because lingering MCL problems were keeping me on the roads, but also out of an inkling desire to hit the road for a “quick” marathon in the fall, which obviously is going to require some more consistent pavement sessions.
PM 3.1 Miles, 21m30s Short little shakeout 5k in the evening. Nothing particularly special, and definitely at a shakeout-pace.

Tuesday June 18 AM 10 Miles 3460′ 1h19m Ran on the power line trails before going into work. Ended up negatively splitting pretty hard (~3:30 over 5 mile loops) which was mostly a result of the obnoxiously long amount of time it takes for my legs to feel loose in the morning.
PM 3.4 Miles, 880′ 34m Quick little loop through the Tourne with Brian. TH is exceptionally close to my summer job, so I should probably get to learn the trails a little better by the end of the season.
PM 2, 2 Miles, 14m52s Little evening shakeout to keep the legs loose.

Wed June 19 AM 7 Miles, 940′ 49m Quick run through the neighborhood before I hit the road for the afternoon’s adventures.
PM 6.6 Miles, 4880′ 1h21m Double-summit of Mt. Tammany, I think I PR’ed on the first ascent in ~18:30ish, but unfortunately I haven’t been keeping good logs of my splits, something I’m going to try to remedy this summer.

Thurs June 20 AM 12 Miles 4950′ 1h51m TH>Summit(Tammany)>TH>Sunfish Pond>TH Crashed in my tent up at campsite number 2, then hiked back down first thing in the morning before running through the area. I probably could have run harder, but my legs were still feeling a little banged up from the previous nights run and subsequent hike. The final leg from the pond to the TH was in a blistering 31mins, complete with whooping and hollering at the sheer excitement of having 4-ish miles of clear technical downhilling.
PM 5 Miles 720′ 38m35s Broken Shin Loop with Bob and Mike, wasn’t expecting to run with any semblance of pep, so keeping it under 8/mile was kind of nice, and felt surprisingly good.

Fri June 21 AM 11.6 Miles 3000′ 1h50m Allamuchy, TH>Summit>Far Lot>Summit>Cranberry Lake>TH. Awkward combination of feeling great, and feeling kind of run down. Ascent legs were in great shape, even running portions that are usually steep enough to warrant some sort of hike, but flat-land legs were shot. Unintentionally ended up racing a mountain biker for the final 40ish minutes, and besting him by ~4 mins, which always feels good, bu overall kind of a mediocre time on the course.
PM 2 Miles 14m45s Quick little shakeout, really dead legs.

Sat June 22 AM 5 Miles 1480′ 40m47s Really dead-legged power line loop. Whole run felt like a pretty serious slog, no pep going up, no confidence going down.
PM 8 Miles, 2000′ 1:19 Semi-bushwhack, semi-trail run with Sean, Dave, and Jeff. Legs felt surprisingly poppy especially after the mornings deadness. Also took a pretty good digger on some embarrassingly wheelchair accessible trails.

Sun June 23 PM 7 Miles, 940′ 55m Wicked hot run, battling a sour stomach and generally dead legs (and maybe a bit of a gnarly hangover)

Totals: 89.7 Miles, 24,190′

First real week of trail running since Bear Mountain, and generally a mercurial one at that. On one hand it feels great to be back on the trails, reasonably fit, and able to move well, but after every layoff, no matter how small, there’s always that inkling about how fit you would be if you didn’t have to miss those days, or spend those weeks running exclusively on the pavement. Spending some time in the country has definitely been therapeutic, especially the 2 days up at the Water Gap with some tent-living in between. Hopefully my schedule will allow for some more overnight trips to areas beyond my usual stomping grounds as well as the chance to really dial in that Tammany ascent.

Campsite

Someone left a few prayers trailside…
Tammany on Thurs Morning

Crooked Allamuchy ascent

Injury(ish?)

They always star out the same way: just a little niggle on a shakeout run, nothing to really worry about, you say to yourself “well, I’ll see how it feels tomorrow, no need to do anything yet” or some other trivial affirmation in an attempt to avoid the inevitable. It’s still there the next day, and the day after that, and before you know it, that approach of “meh, it’ll feel better in a day or two” has only exacerbated your little niggle into something more serious. So now you start testing it going down the stairs, kicking a soccer ball with the dog, and running across the street to avoid being the victim of vehicular homicide. Those days turn into a week, and before you know it, that slight discomfort is now something you’re really concerned about, something that might even convince you to *gasp* take a day off.

After the Bear Mountain race, I started this very familiar sequence of convincing myself that I wasn’t hurt, when in reality I was. I had taken a few diggers over the course, and one of those involved my left knee doing battle with an oak tree, which inevitably it lost. Of course during the first few days after the race, nothing seemed unusual, mostly because I was spending all of my time either sleeping, or on the couch, so it was pretty hard to really tell what was going on with my legs… I mean I just ran 50 miles, everything did (and should) hurt. But when I started moving again, there was that familiar niggle, this time on the medial side of my left knee… nothing to worry about yet, but that’s always a slippery slope.

You see like every stubborn runner, I’ve always been afraid to actually admit that I’m hurt… and this is obviously counter-productive. It’s probably a result of some misguided machismo, and fear. Lots of fear. Fear that if I’m actually hurt, then my fitness is inevitably going to recede, and as everyone knows, it’s a hell of a lot easier to stay fit than it is to get fit. Foolishly however, it seems that when we take time off for that minor discomfort it will heal, wherein when we continue to do the same thing we always do, which is to say run, on a RUNNING injury, it’s likely to get worse, forcing an even longer layoff, and the actualization of those fears we were trying to avoid.

Last year, if anyone cares to remember, I had some pretty gnarly IT band problems as a result of over-training, and then racing 50 miles. This cost me the majority of the summer as far as running is concerned, seeing as I didn’t feel reasonably healthy until roughly August, and even then, I had lost several months of maintenance-training, nevermind opportunities to improve. So, with this knowledge, I decided that this time, I’d seek professional help at the onset of my discomfort, and try to salvage my running season as best as I could. (there might have been some help from my mother)

After a visit to a physical therapist, it was concluded that I have sprained my MCL, but fortunately it’s basically healed right now (although still tender). This is good news, since in spite of my lack of posting in recent weeks, I’ve been pretty regular about running (albeit at significantly reduced volume). Unfortunately means that I’m going to have to withdraw my entrance to the Cayuga Trails 50 next week, because even if I’m healthy enough to run it, my lack of mileage in the past 3 or so weeks compounded with my lack of complete trust in my left leg really only means that running the race will either result in a DNF, or worse, an injury, neither of which am I really willing to drive 8 hours round trip to deal with. While disappointed about missing what looks to be a tremendous race, I’m much more concerned with salvaging a summer’s worth of running, and not losing several months of training as a result of hubris.

This means that for the present, I’m relegating myself to dealing primarily with road-running since lateral movements are still a bit iffy, and with a little bit of luck (and ice, lots of ice) I should be able to pretty quickly resume high-volume training, and get back onto the racing scene. In the meantime, maybe I’ll go hiking, that sounds like a good idea… and I guess I should kick that ball around with my dog more, since for once, I seem to have more energy than her.