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.

IMG_2587
Hmm, the #Tonkamotel might need some winter upgrades
DSCN0741
I can see my house from here!
IMG_2596
NoBo towards Green
DSCN0745
Green #35 (lifetime)
IMG_2599
No #cleanplateclub for me today 😦
DSCN0747
Summit #36
Advertisements

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 
—————————————-

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

—————————————

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 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

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.

Race Report: TNF Bear Mountain 2013

As much preparation as normally goes into an ultra, sometimes you’re just not quite ready, or willing to really deal with the trials that the day is going to give you. In an endurance event, the cliche always seems to be that it’s “all mental” and a humungous portion of the challenge actually is, but sometimes in spite of how good of shape you’re in, your body can refuse to do the task too. When you combine a weaker mental day with a bad physical day, that’s when things get interesting. This was one of those days. Things started off on the wrong foot by getting to the start mere moments before the race actually kicked off (I had enough time to grab my bib, take a leak, and eat half of a clif bar) so before the gun even went off, I was already running a little bit ragged.

I ran with the lead pack through the first aid station, and feeling really solid on my feet, having a great time chatting with the top runners, and generally trying to take care of myself. 50 miles is a long day for anyone, and it didn’t seem even remotely worthwhile to start to get into any sort of pissing contest before dawn, so I gladly let myself drop to the back end of the leaders and kept pace. I continued with the pack through roughly mile 6 or 7, by which point I had fallen about 100 yards off of the lead pack as we re-entered some single-track. Foolishly, on our way into Silvermine, ~1.5 miles from the aid station, myself, and about 4 other runners missed a turn entirely… you’ve got to be fucking kidding me, right? when was the last time we saw a course marker? shit, fuck, okay, lets turn around. I figure we added at least a mile, maybe more, and lost a solid 10 or 15 places… naturally the turn we missed also caused us to gain several hundred more vertical feet over foot-crushing terrain… brilliant.

I bounced back pretty quickly however (or at least thought I did) since there’s really nothing you can do about getting lost after the fact, but it took a pretty serious toll on my overall mental state. When I got into Silvermine, I handed off my headlamp, picked up my sunglasses, and exchanged a bottle, which was followed by a helpful yell from Sean reminding me to drink more fluids…. Apparently at both aid stations I changed over a bottle, but had barely drank from either (I was at least eating the gels they stashed in the pockets for me) this would come back to bite me in the ass later.

From Silvermine to Arden Valley Road, I spent a lot of time and energy trying to recoup some of my lost positioning. I was still feeling rather spry, and really comfortable on my feet. I made up a lot of time, but I still wasn’t drinking very much, and even gels were a little tough to get down. I refilled my bottle at the aid station, grabbed  a couple of gels, and went on my way.

Leaving Arden Valley Road, I was still feeling okay, but starting to realize that I was on a pretty rough path mentally… I hadn’t really dipped into bonking yet, and wouldn’t for a while, but the trouble I was having digesting food and absorbing water were definitely not good, I’d only urinated once, and it was coming out florescent (which I attributed to the pre-race vitamins I had taken…). This was definitely the nicest section of trail on the course, giving us some 360degree views, but the exposed rock left little for the RD’s to use to mark the trail, and being gun-shy from getting lost once today, I definitely took my sweet ass time, and became increasingly frustrated at every less-than-perfectly marked deviation.

By the time I got into Lake Skannatati I had already been seriously considering dropping out. My stomach wasn’t agreeing with me, and my brain had already begun to lose it’s desire to fight, in spite of the fact that my legs still felt great. I was seriously losing the battle. Seeing my crew at the aid station gave me enough of a kick  to get moving out of the aid station (after not letting them on as to how shitty I was feeling) but within a quarter of a mile I realized that I’d gotten myself in some deep shit mentally and physically. I tried to pee again, but it was a lost cause, my stomach was sloshing, and nothing was sitting well.

I had worked a bit of a lead coming out of Skannatati relative to the guys I came into the aid station with, but in a period of mental weakness, I slowed and let them catch me simply so that I would have someone to run with. Once I left the singletrack, and hit the fireroads I was caught up to by the eventual Women’s leader (who went on to crush the women’s CR) so I latched onto her for the final 5ish miles of the trail going into the aid station.

When I picked up Gene at Camp Lanowa I was in a lot better physical shape than the previous year, my feet were fine, my legs felt good, but I was having a real problem digesting food and absorbing water. We ran rather easily out of the aid station, all the way to Tiorati, and for a brief period of time, I thought I might be able to salvage a decent performance for the day, but coming out of the aid station I started having a really sloshy stomach, and terrifically low energy levels.

Eventually we came upon some 50k and marathon runners, which gave me an opportunity to feel like I was making progress by passing other runners. After I ground my way through the low patch, I managed to leave Gene behind entirely for about 20 minutes. Gene then handed me off to Dave as I tried my hardest to drink at the aid station, choke down a gu, and throw back a redbull to try to get through the last 10 miles.

The remainder of the race was simply a matter of survival. Every time I drank, or tried to eat, it seemed like it would just sit in my stomach and slosh around, which led to side stitches, and near-vomiting on several occasions. Dave basically had to drag me through this section of the course, occasionally I’d run, especially the downhills, and generally my legs felt okay, but the gas tank was empty, and wouldn’t even begin to entertain the idea of refueling.

I eventually gutted my way across the finish-line in 9:35:38 in 24th place overall, which I really shouldn’t bitch and moan about. But racing isn’t really that different from running, just running, and even though I have very little racing experience, I’ve run… a lot… especially in the last few years, and absolutely in the last several months, and this was just a shitty day. I lost track of where/how many times I fell, but I know it was at least 4.. maybe 5, which is FAR more than my average of 1 every 350 or so miles. If it were a normal run, I would have absolutely thrown in the towel after the 20th mile, recouped for a day, and tried a true long run a couple of days afterwards, but this was a race, and there’s an expectation to finish. As far as how I’m going to change my plans from here on out? I definitely need to learn to eat more, and drink more on-the run. Scheduling a recital the day before probably took a lot more out of me mentally than I expected. On the bright side, I’m still rather confident in my fitness, and my legs have recovered remarkably well so far, especially compared to last year… so I think that if I can dial in my race-nutrition a bit better then I still have a good shot at realizing some of my ultra-goals for the year.

10 Mins after getting lost

Climbing at Mile 47

Summary March 25-31

Monday March 25 AM, 8 Miles 1:00 According to weather.com it was going to rain/snow this day, so I planned to suffer the treadmill with my buddy Pete (one of the few upsides of the dreadmill is that you can do so alongside friends who wouldn’t otherwise keep up). Instead, it was decent out (at least in the AM) so we were inside for nothing. Anyhow, I still think there’s validity in an even-paced effort on the suffer-machine.
PM 4 Miles, :30 Now it starts to precipitate… finishing the day off on the ‘mill again followed by some leg work with the weights.

Tues March 26 AM, 10 Miles 1:35 2500′ Ran the Wildcat Ridge Romp course with Dave. Surprisingly this isn’t too far off of the single-loop CR… and also near Dave’s PB on the course
PM 3 Miles :20 Evening shakeout, not too hard, just trying to keep the blood moving through the legs.

Wed March 27, 6 Miles 39:30 580′ End of day run.. Had to go into the city in the morning which functionally eliminated the chance for a morning run.

Thurs March 28, AM, 7 Miles 45:15 940′ Pre-class morning run through the local neighborhood roads. Didn’t expect to run particularly quickly, nor did I feel like I was exerting myself at all throughout the run. Overall pretty pleased with the outing.
PM 8 Miles 1:02 1020′ Ran into Dave as I was pulling into the lot (early) so we ran a pretty snappy 3 mile loop with a couple of intervals followed by the usual casual broken-shin-loop.

Fri March 29, 12 Miles 1:42 3000′ Allamuchy. First time back since the hash (I think) feeling remarkably solid throughout, although running conservatively. last 5k was at sub 7 pace without really trying to do so, so I guess hitting flats/roads quicker is starting to pay off as far as setting an automated easy-terrain pace. Also, took a gnarly fall around 8 miles in… more trail rash…

Sat March 30, 18 Miles 2:42 5000′ Originally meant to do more miles to make it a “real” long run, but as the mileage piled on, it became increasingly apparent that it was not the best day to be putting major stress on my legs. Fundamentally I knew that I was going to have to put on some mileage on Sunday to really reap the benefits of a higher mileage week, and if I ran much more I was unlikely to force myself out the next day. As important as I think long runs are… I think the day after, starting on shit-legs and running 10 or so miles in general misery is more important (mentally and physically)
PM 1 Mile 9:00 Easy-peasy shakeout

Sunday March 31, 11 Miles 1:27 2980′  Pseudo-recovery run-ish type thing? Okay fuck it, it wasn’t a recovery run, it wasn’t a workout either… it was mostly a day out on the trails where mile 1 felt like mile 45… hang on and hope for the best.
PM 1 Mile 9:40 Probably the only real relaxation mile of the week.

Totals: 89 Miles, 16,020′
Pretty happy with this week overall, it seems that I’m hitting some reasonably substantial vert while still maintaining some quickness under my feet. I still need some bigger miles, as well as some genuine long runs going into race season, but in spite of my comparatively low mileage on the year I’m feeling reasonably fit and continuing to surprise myself with the strength in my legs during the most tired moments.

Coming off the overlook at Alllamuchy

Testing the Ultimate Direction AK Race Vest

Power-Hike

Sometimes you just can’t run the incline

Summary March 11-17

Sunday March 11 AM 5.1 Miles 740′ 40:09 Usual Power Line trip, trying to concentrate on maintaining consistency of effort throughout the rolling hills/alternation of technical trails, road, grass, and mud. feeling pretty happy about the ~8min pace that seems to be the average for the course.
PM 1 Mile 8:15 Shakeout, playing around with the latest zero-dropped New Balance road shoes that I picked up the week before.

Monday March 12 AM 11.6 Miles 1500′ 1:39 Allamuchy in stunningly gorgeous weather. Mid-60’s with clear blue skies, perfect for running shirtless. I took a gnarly digger somewhere around the 7 mile marker, after failing to see a stick stuck in the ground in the middle of the trail, which according to the log book is the first time I’ve fallen since Jan 23, so, I figure I was probably overdue.
PM 4 Miles 730′ :48 Met up with a friend for an afternoon shakeout run through Allamuchy, this is the first time in a while that I’ve run at such a moderate pace, which was probably for the better, I think this is something I should try to integrate more often, rather than running hard all of the time.

Tuesday March 13 AM 11.6 Miles 1500′ 1:42 Another stunning day on the mountain, I took off my t-shirt well before reaching the summit, making the fact that I even wore it to begin with seem abundantly silly, I suppose I need to get used to it being warm, and what the clothing requirements are going to be like….
1 Mile Barefoot 8:40 Hit up the local track on my way back home for a quick little shakeout, felt great to run on the track/grass for a bit.
PM 4.1 Miles 175′ 30:52 Night-time run through the neighborhood, trying to keep things loose, and keep my legs used to running without ample recovery time.

Wed March 14 AM 21 Miles 1300′ 2:56 Columbia trail and Schooley’s Mountain. The NF 50 involves a pretty substantial climb both at the beginning, and at the end of the race, so I’m trying to simulate it on my longer runs by starting out in my usual state of residual depletion, running up and down a mountain, then running for another hour or so, then running up and down a mountain again, this time on soggy legs. Other than the dehydration (~70 degrees) things went rather well, and the view from the summit was fantastic, sad I didn’t bring a camera…
PM 1 Mile 9:13 Finally, it’s warm enough to run barefoot in the evenings, I must have been pretty beat up, since usually my shakeouts are >9min pace….

Thurs March 15 AM 15.3 Miles 1300′ 2:10 Ran around town on the roads, at ~7:45 pace, then while deliberately under-fueled, headed up the power line trails (after a change of shoes) to try to hit up some vert/technical trails. Bonked really hard about a mile or so into the trail, but recovered by the time I made it back to the house, would have done another loop, but my ankle was being a little suspect, and the inevitability of a second bonk made hitting more trails seem like a recipe for injury….
PM 5 Miles 360′ :38 Snappy-ish Broken Shin Loop, Jeff and Gene were running exceptionally well, which made for a pretty nice kick in the last mile.

Fri March 16 AM 10.3 Miles 1480′ 1:26 Doubled the power line loop, added a few tenths at the end. The whole trail was exceptionally muddy, which much to my surprise, made it a lot of fun, and added to my confidence of the MT110 to gain purchase in just about any terrain.

Sat March 17 AM 15 Miles 500′ 1:55 Ran through Denville/Boonton/Mountain Lakes with Jeff. I was on pace for ~7:10 average until mile 13 or so, when some GI issues that had been lingering throughout the day finally came to a head, and forced a fartlek for the remaining miles.

Totals: 106 Miles, 9585′ Vert, 14h51m

 Overall, a pretty productive week, more miles in 7 days than I’ve ever done before, although, part of me thinks that I can more than likely do more both comfortably, and without substantial risk of injury (time/motivation etc providing of course). This also puts me at ~3 miles short of 200 miles in 14 days, making for a rather substantial prolonged effort as well (also 14 day PR). Overall, things feel rather solid, the usual list of minor discomforts that one would typically associate with higher mileage, but nothing is setting off any red flags. I’m getting rather comfortable with the soreness in my legs, as well as finding my bonk point to be a bit further delayed(running for ~2hrs today at an aggressive clip with no energy related troubles, just the GI issues). For the next several weeks, assuming things remain healthy, I’m going to try to stay around the same general mileage, but probably integrate a lighter day, and extend the long run in preparation for the upcoming 50 mile effort, as well as trying to hit a bit more concentrated vertical gain, and continue working on the impending bonk/hydration issues.

New Balance Minimus Road

Shirt as neckerchief

Summary Jan 22-28

Sun Jan 22, AM 10 Miles, 1:40:10 Snow covered Allamuchy. Spent the majority of the run breaking trail, and wishing I had a pair of microspikes since the traction was questionable at best. 3 separate falls, but I had the unique opportunity of knowing I was the only person who’d been out that far on those particular trails over the weekend, as well as being the first person to summit since the snowfall.

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

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

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

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

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

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

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

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

View of Mt. Minsi (from Tammany)

Dave’s downhill technique is getting awesome

Split shorts in January!?

Summit number 3

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

and secondly,

Summary Jan 15-21

Sunday Jan 15, AM 5 Miles, 42:19 Broken Shin Loop with Limpy, Roadie, and Jeff Boy-ar-Dee. Met the guys for a frigid AM run, wish I had worn socks, and managed to freeze my beard pretty well… although, the companionship made the wind and unreasonably cold temperature a lot easier to deal with.

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

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

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

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

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

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

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

Gino also has his beard frost over

Jeff around Turkey Brook

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

Ice Beard at Allamuchy (Photo Courtesy of Dave Franz)

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

Finally, it snows

Downhill in the snow

Summit!

Summit Profile

Not quite postholing, but close…

Summary 12/4-12/10


Sunday 12/4 4.1 Miles through local neighborhoods 32:47

Monday 12/5 1 Mile barefoot 10:07

Tuesday 12/6 7.1 miles on local roads with an emphasis on hills. I tried to run this quickly in an attempt to jump start my fitness so that I can return to the local trails with some hill climbing strength, and without my breathing being too labored. total time: 51:19

Wednesday 12/7 1 mile through sleet/freezing rain (shorts were a bad idea) 7:29

Thursday 12/8 Broken shin loop, 5 miles 44:29

Friday 12/9 1 mile 8:29

Saturday 12/10 FINALLY my foot feels almost normal, for weeks, it had taken several steps after waking up for the tightness to go away, and even then, there would be a bit of lingering discomfort, but today, it feels like a regular foot again. 10.62 miles to, and around Schooley’s Mountain. This is one of my favorite trail systems to run, mostly because of its proximity to my house, and despite the fact that it’s roughly 2.8 miles of FLAT to and from the mountain, the trails on the actual mountain are rather unforgiving, requiring very steep ascent/descents, and very technical terrain. This run is by nature slow (my record on the course is somewhere in the high 1:4x:xx range, with an average run taking just shy of 2 hours. Saturdays time was 2:03:56, my longest run (time-wise) in weeks, perhaps a month.

Total: 29.4 miles 4h 39m

So I’m not quite “back” yet, but things are getting better, I spent some time with Mr. Foamy today after a short 4 mile trail run with Brian, and my foot is still a little tender, but runnable. I’ll probably stick with a lot of road running in the next few weeks, working on bio-mechanical efficiency, and trying to get my leg and cardiovascular strength up a few notches so that my more ambitious trail runs take less of a toll on me physically, especially with regard to my energy levels later in the day.

MT 101’s ~260 miles

Ghetto Heel Drop (a la Krupicka?)

Some typical NJ trail

Allamuchy Sun 12/11 Photo courtesy of Brian James

More NJ trail… before my feet went through it
Ice and mud covered feet

When I got to the car, my shoelaces were frozen tied… So enter the shoe dryer