Summary Nov 20-26

Monday Nov 20, REST

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

Tues Nov 21, 10.3 Miles, 312′ 1h15m

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

Wed Nov 22, 11.3 Miles, 476′ 1h26m

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

Thurs Nov 23, 11 Miles, 1493′ 1h42m

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

Fri Nov 24, 6 Miles, 420′ 50m

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

Sat Nov 25, 15.3 Miles, 2014′ 2h38m

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

Sun Nov 26, 12 Miles, 2264′ 2h2m

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

Summary: 66 Miles, 6978′ 9h55m

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

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Looking North (Sanitas)
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Crested Butte (Pic: Martha Scheler)
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More CB (Pic: Martha Scheler)
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Summary Dec 5-11

Monday Dec 5, 6 Miles, 449′ 47m56s

Overslept the 4:30 wakeup call which meant leaving the house at 6:17 on a compressed schedule. Generally the legs felt okay but lacked any sort of snappiness as has been the norm since the Fallback 50K right before Thanksgiving. Fortunately my hip seems to have recovered better, and is substantially less sore.

Tues Dec 6, Warmup 1.5 Miles 59′ 12m, Workout –6.7 Mile, 174′ Tempo, 45m13s 

Pre-dawn solo Tempo Tuesday. Avg HR was 167 throughout the workout, and the first 3 miles felt exceptionally grueling, add to that a very dejecting 6:52 split for mile 3 made me rethink the idea of tempo runs in the cold-pre-dawn hours without a training partner around to push me. Final 3.7 miles felt better, but didn’t provide much more in the way of snappy splits despite the elevated HR effort. Afterwards my hip flared up a bit an felt tight for the remainder of the day — back to fire-hydrants and foam rolling. .49 Mile cool down 

Wed Dec 7, 8 Miles 745′ 59m59s

Forecast called for snow, so rather than doing pre-dawn battle with the snow-plow man I chose to sleep in and hit my run after work. Naturally no snow was on the ground when I got up, but conditions after work were ideal, so I can’t really complain. First two (downhill) miles out my front door were recklessly quick — especially relative to the “8 miles EZ” written in my plan for the day. Legs felt confidently snappy making for a very enjoyable outing

Thurs Dec 8, 7 Miles 338′ 51m

Negatives workout with JP. JP has been espousing his regular negative split workouts running from 8-830 pace down to a final all-out mile, so I finally got myself together and joined him for a 7 mile version. Mentally the need to consistently best your previous mile makes for an interesting workout from a pacing/effort calculation point of view, and the constant acceleration facilitates a sort of fatigue that for now feels more than a little unique. Splits were 8:29, 7:55, 7:27, 7:06, 6:54, 6:40, and 6:19.

1 Mile cool down (9m9s 39′) followed by 5 Mile Social run (44m43s 337′)

Fri Dec 9, 2.3 Miles, 259′ 19m56s 

Easy neighborhood shakeout. Generally fatigued throughout the day and wanted to take the chance to recover a bit before Saturday’s inevitable sufferfest.

Sat Dec 10, Warmup — 2.3 Miles, 180′ 18m3s, Workout — 13.1 Miles 1h27m33s

Typical Chatham loop Saturday course with Jay and Jeff. With Jay and I just starting our training blocks, and Jeff in between a PR and planning his next races no one was checking their watches until we hit mile five or six. Surprisingly we were only a few seconds faster than our agreed upon pace of “45-ish” although I still can’t seem to wrap my head around how much easier tempo runs seem to get after the first few miles. We finished the workout alternating 400m pace line pulls dropping the group down to a 5:59 final mile, and according to my watch, the last 10th got to 5:47 pace.

Sun Dec 11, 11 Miles 1578′ 1h52m1s Allamuchy TH>Overlook>White>Waving Willy>SBX>Cement Mixer>TH with Pack and Eric

Woke up feeling pretty stiff/fatigued from Saturday’s effort as well as ravenously hungry, with some disconcerted swelling in my necks lymph nodes. Overall effort was pretty relaxed on the mountain, and considering the vert over the course I’m actually quite pleased that low 10’s are possible with an avg HR of 135. Great day to get out with some friends and hit up some always stellar trails.

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

 

Summary Nov 7 -13

Monday Nov 7, 8 Miles, 830′ 1h3m

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

Tuesday Nov 8, 4 Miles 29m4s–Treadmill

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

Wednesday Nov 9, 4 Miles, 30′ 29m1s

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

Thursday Nov 10, 5 Miles, 367′ 42m40s

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

Friday Nov 11, 1.5 Miles 151′ 12m14s

Jogging shakeout type thing

Saturday Nov 11, 15 Miles 522′ 1h53m

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

Sunday Nov 12, 13 Miles, 4908′ 2h41m

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

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

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

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

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

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

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

 

Summary Oct 31 – Nov 6

Oct 31, 8 Miles, 764′ 1h2m

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

Nov 1, 8 Miles, 846′ 1h1m

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

Nov 2, 8 Miles, 804′ 1h3m

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

Nov 3, 12.7 Miles, 1335′ 1h46m

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

Nov 4, 3.6 Miles 755′ 35m

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

Nov 5, 13.4 Miles, 5,016′ 3h19m

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

Summary: 57.6 Miles, 10,223′ 9h25m

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

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

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Summary, Aug 29 – Sept 4

Monday Aug 29, 6 Miles, 404′ 53:57

Exhausted post-work grind on a usual neighborhood loop. Sunday’s Marathon Pace Tempo really did a number on my system, leaving me basically useless for the remainder of the day,  and even running easy on Monday it was still obvious that my body hadn’t had the proper time to sort itself back out.

Tuesday Aug 30, 6.1 Miles, 459′ 48:37

Feeling a lot more spry today. May have been the early morning start (as they’re usually my best efforts) or more likely the increased recovery. Added an extra 10th of pure running to make it back to a meeting on time (rather than walking it in as a cool-down).

PM 4 Miles, 312′ 31:59

Kittatinny State Park with Steve, Stat and Zack from the Salt Shakers group. Tried to keep things as non-aggressive as possible due to the moderate amount of funk still hanging out in my legs This led to the group slowly pulling away from me during the last mile as I tried to keep my HR under 150.

Wednesday Aug 31, 1.5 Miles 138’14:21

Early morning Shakeout — Legs have been feeling crappy all week, combined with actually having to commute into the office led to a particularly short day.

Thursday Sept 1, 8 Miles 768′ 1h7m

Ascending HR run, still trying to stay under 155 (151 avg HR). Utilized the downhills for HR recovery which kept the average pretty low, but the final climb into my apartment is so steep that without actually hammering the last 1/2 mile it will inevitably sink the average pace for the day.

PM 10 Miles, 734′ 1h19m

Double BSL with Mark then Dave. Last few miles felt unusually good, and was one of the fleeting moments where I entered the space wherein time stops, and nothing matters but the rhythm of your breath, feet and heart.

Friday Sept 2, 1.5 Miles, 148′ 13:50

Another light shakeout.

Saturday Sept 3, 18.2 Miles, 1480′ 2h34m

Scouting run with Steve and Zach through Allamuchy and Kittatinny. First time I’ve ever run my usual Allamuchy trails in reverse as we were scouting to determine the viability of a course I’ve dreamt up. Overall the legs felt good, and even found the opportunity to slide back into the flow state for the final 5 or 6 miles, which is unusual.. typically if I get there once a week that’s a great week, but this week I’ve found myself entirely lost within my run twice, and frankly couldn’t be happier about it.

1.8 Miles — cool down 16:52

Drop the bottle, lose the shirt, kick-start the ultra-shuffle.

Sunday Sept 4, 10 Miles 302′ 1h35m

Total jog/slogfest. Nothing particular was bad, but absolutely nothing in my body was feeling good either. Lack of sleep and general malaise.

 

Totals:67.6 Miles, 4787’9h36m

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Have truck, will chill
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Steve and Zack Apres
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El Nido is all set for the runbum life
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Who’s got some Heady Topper!?
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Allamuchy Obligatory

Summary Oct 19-25

Sunday Oct 19, 2.3 Miles, 249′ 19m15s

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

Tuesday Oct 20, 9.7 Miles 315′ 1h3m

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

Wed Oct 21, 9 Miles 466′ 1h9m

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

Thurs Oct 22, 4.5 Miles 571′ 40m3s

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

PM Run #2, 5 Miles, 413′ 40m15s

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

Fri Oct 23, 4 Miles, 741′ 39m58s

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

Sat Oct 24, 15 Miles, 456′ 1h50m

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

Sunday Oct 25, 2.4 Miles, 236′ 21m56s

Super-easy shakeout run

PM HashOween 6.3 miles 558′ 2h53m

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

Totals: 58.6 Miles, 4006′ 9h37m

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

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

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 April 7-13

Monday April 7, 7 Miles 466′ 53m8s
Relatively stiff dead-legged shakeout. Saturday’s effort didn’t leave me as knackered as I originally anticipated, but there’s definitely some residual fatigue kicking around in my legs.
PM 1 Mile, 7m45s
Post-work shakeout on the suffer-machine, hoping to move the blood around and get some pop back for tomorrow.

Tuesday April 8, 9.7 Miles, 3537′ 2h1m
Three loops around Tammany, experimenting with some “euro” rules (cutting switchbacks etc). Generally awful legs, I felt pretty resilient on the downhill, but overall pep-less for the inclines. I also forgot how uncomfortable a hard workout can be on decidedly un-recovered legs.

Wed April 9, 10 Miles 571′ 1h15m
Typical neighborhood road-loop through town. Pressed for time between jobs, still feeling rather fatigued.

Thurs April 10, 10 Miles, 1319′ 1h27m
Allamuchy: Waterloo TH>White>Yellow>White>Green>SSX>Iron Mine>SSX>TH. Attempting a near-race-pace effort on a reasonably similar course on tired legs. Overall a successful effort, but again, still noticing the fatigue (this is a deliberate trend…).
PM 8 Miles, 530′ 64m
Modified Broken Shin loop with the guys, trying to generally take it easy and not push anything.

Fri April 11, 10.3 Miles, 1227′ 1h25m
Double-Powerline loop. All that my log book says is “worst legs to date, taking it “easy.”” In hindsight, still a respectable effort, and considering my upcoming race schedule, it’s probably been a good idea to really get some grind-time in.

Sat April 12, 12 Miles, 248′ 1h23m
2 Mile Warm-up followed by 10 Miles of MP progression. Last 3 mile splits were 6:37, 6:18 and 6:20 respectively. Unsurprisingly fatigued legs considering the trend throughout the week, which of course was by no means a recommended way to start a hard workout. Although, encouragingly enough, the last time I did this particular workout with the same guys, we were ~20 seconds/mile slower in the last 5k, and I was noticeably suffering, whereas this time around, even with the faster pace, and arguably much more tired legs, I finished stronger. 2 Miles, Shakeout, 16m01s
PM 4 Miles, 528′ 42m
Desultory outing at Allamuchy. Hoping to put in substantially more mileage at a rather relaxed pace, but instead dealt with the worst feeling legs I can recall, period.

Sun April 13, 10 Miles, 991′ 1h23m
Tourne loops in between jobs, nice to feel the sun on my back (although my sunburned shoulders may disagree)
PM 2 Miles Barefoot 16m19s

Totals: 86.1 Miles, 9,314’12h13m

Very much a mercurial week, especially since I basically felt like shit for the entire duration. I’m rather pleased with the consistency of my shorter efforts, while equally displeased with my inability to string together quite enough climb, or quite a long enough run this close to my next race. Saturday was kind of a bust, having to bisect my day with teaching, and I’m not wholly sure that running hard in the morning was the best idea, especially considering the flat/fast nature of the workout. What I can say however, is that with the amount of residual fatigue in my legs beginning the run, I’ve not felt that sort of discomfort/desperation outside of a racing situation period, and there has to be some sort of advantage to that.


Summary February 24 – March 2

Monday February 24, 6 Miles 299′ 45m14s
Supposedly a recovery run, but in reality a pseudo-justified day to lay off of the residual fatigue that’s been accruing in my legs for a few weeks. Overall kind of a lackluster effort considering the light 7 miles I put in the previous day.

Tuesday Feb 25, 11 Miles, 521′ 1h22m
First run of the day, this time with a little more pop in my legs (relatively speaking) I figured I’d reroute a local 10 mile course to grab the extra mile since I was planning to help my brother move into his new condo in the afternoon, and time was a bit of a factor here.
PM 3 Miles, 194′ 21m22s
Post-moving shakeout thing. Still feeling kind of dead in the legs, but noticing that on secondary runs I seem to be able to push a little bit more even when things feel bad (most likely a result of simply trying to get things over with/generate body heat over a short distance).

Wed Feb 26, 4 Miles, 246′ 31m
Unusually tired in between jobs today, generally a combination of fatigue and under-motivation led to an uncharacteristically light day.

Thurs Feb 27, 21 Miles, 1086′ 2h38m
Long run with Dave. Left from Dave’s house to loop out Snake-Hill Road, skirt around Picatinny, and drop back in through White Meadow Lake. Usually Dave and I try to get together for ambitious slightly insane mountain outings, but with the current snow-pack it just seemed ridiculous to slog it out in the woods for several hours, especially considering that both of our upcoming race goals include entirely runnable courses. Overall I felt pretty good, even with a pretty good dip in energy at the courses high point.

Fri Feb 28, 7 Miles, 459′ 52m26s
Primarily a leg-test/shakeout before the usual Saturday grind. My legs felt pretty raw, but energy levels were consistent, and considering the previous days effort, things felt pretty smooth. Residual fatigue is certainly becoming a factor in daily training, but that’s been the plan all along, so now it’s primarily a matter of staying healthy, and increasing daily/weekly/monthly volume.

Sat March 1, 18 Miles, 1500′ 2h10m
Chester>Long Valley>Chester. Another one of the patented “Yea, I’m aware of an elevation chart when I map out a course, but I usually ignore the Y axis…” course designed by Jay. Super-scenic as far as road running is concerned, causing me to remember how nice and agrarian greater Long Valley/Califon/Pottersville really is. Group-wise, a surprisingly low-energy day, most likely a combination of people having “off-days” while trying to keep up with Jay feeling extraordinarily good. I could definitely notice Thursday’s outing in my legs, especially in the teens, but surprisingly grinding through it didn’t take an unusual amount of grit/gumption, but rather just seemed like the obvious necessity, and well within bounds.

Sun March 2, 1 Mile 7m37s
Unusually jam-packed work day combined with general fatigue, cold weather, and a sensation that I should probably let myself rest.

Totals: 71 Miles, 8h47m 4374′
Overall not a bad week, this marks two consecutive 70+ mile weeks, and a general upward trend in my mileage throughout the year (week to week). The weather is of course frustratingly keeping me resigned to regular daily pavement sessions, which are generally not the kinds of runs that I find inspiring, or particularly motivating.In spite of this, I’ve been able to manage some serious consistency (a fringe benefit of pavement sessions seems to be the general equivalence in effort required mile to mile) in the past 6 or so weeks, which is having a rather noticeable effect on my aerobic capacity, in spite of my general lack of vert/techy shit. Ideally things will clear out soon, otherwise I’m going to need to begin to follow in Dave’s footsteps and start doing some sisyphean hill repeats on the pavement (I’d sore prefer to do them on a mountain).

No Pictures in a while, so instead, enjoy some tasty notes from Grace Potter