Summary Sept 9-15

Sunday Sept 9 AM 10 Miles 410′ 1:20 Ran through Parsippany with John, started by hitting a few hills, then running around the lake. Longest consecutive run in months, I’ve hit the distance over the summer, but usually on technical trails requiring at least some hiking, but being on a road leads to really consistent pacing/effort for the entire duration. Knee feels good, also, fantastic sunrise over the lake… should have brought the camera.

Monday Sept 10 AM 5 Miles 740′ :41 Short morning jaunt through the powerline course, the overall run-time is slowly decreasing, and my body seems to be adjusting to the cup of coffee>run>then eat for real schedule.

Tues Sept 11 AM 7.1 Miles 410′ 50:28 Sort of hilly run up the ridge and back down using the local roads. Feeling a bit rough from the get-go after a night hanging out with some orchestra folks. Really content with the time though, letting my stride open up a bit, and trying t get more consistent rhythm/effort over slightly longer distances
PM 1 Mile Barefoot 8:53 Shakeout evening, whenever I’m starting to pile on “real” mileage, the barefooting seems to keep me in-line.

Wed Sept 12 AM 5 Miles 740′ 41:39 Solid effort over the power-lines, sadly it’s taken me this long to feel comfortable/consistent on what is really a very pedestrian course. More importantly, the longer-sustained climbs are becoming relatively easy, and I’m gaining a lot more confidence in my overall foot placement/trusting my right leg to sustain the amount of abuse required for serious trail-running.
PM 1 Mile 8:44 Barefoot When my barefoot miles start to get consistent, I stop feeling like a liar when I tell people I’m a runner…

Thurs Sept 13 PM 5 Miles 360′ 40:25 Broken Shin Loop with John, Bob, and Brian. First time in a while that everyone ran as a cohesive group, conversational at ~8min pace. Pumped up the pace for the last quarter while joking around with Bob, he still has a much better kick than I do.

Fri Sept 14 AM 5 Miles 740′ :41 Another Power Line trip, feeling reasonable.

Saturday Sept 15 AM 5 Miles 550′ 1:14 Pseudo-tempo road-run. I wanted to nail down a baseline 10-mile time/pace on semi-shitty legs so I have an idea of what kind of work I’ve got cut out for myself. Surprisingly happy with the outcome, since the base for this course was in the 1:15 range last April as well…
PM 3 Miles 645′ 28:19 Allamuchy TH>Summit and directly back via yellow>blue blazes. Too nice outside to not get some hill time, even though it was probably ill-advised.

Totals: 52.1 Miles, 4585′ 6h54m
Longest mileage week since May, (although my week in Maine came close in overall time, it was much more vert-oriented, without the actual distance). I think I can begin to consider myself a runner again, as opposed to some sort of recreationalist/hobby jogga type. More encouragingly, if I can continue on this trajectory without re-injuring myself, I should be in much better shape at the turn of the year than I was last year. With the temperatures cooling, and the leaves starting to change, I’m really hoping that I can stay healthy, and begin to enjoy what’s certainly my favorite part of the year to be on-trail.

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Summary Feb 26-March 3

Sunday Feb 26 AM 5.1 Miles 740′ 37:25 Power Line trails, I think this is a PR, but I’m honestly not sure, nor do I feel like going through my log to find out… if it’s not, it’s certainly close. Felt pretty snappy overall, we had a cold night the night before, which made the muddy parts of the trail freeze, making for better traction, and more secure footing.
PM Hash No mileage, no time, wasn’t keeping track. Limpy laid a pretty shiggy trail, full of briars rocks, boulders and hills. I’ve decided not to count the hashes as part of my mileage, since they’re much more socially oriented than they are actual running events….

Monday Feb 27 PM 3.2 Miles 690′ 27:43 Schooley’s Mtn. I was going to run 5-6 on the mountain, but I wasn’t feeling into it after the first lap, and had been extremely foolish with my footing which led to some overstretching of my left ankle. I did run into some pretty cool folks on the summit, it’s nice to see people out on the trails again, after a winter of fundamental solitude.
PM Part Deux 2 Miles 17:16 Barefoot shakeout. It feels wonderful to lose the shoes, I’d forgotten how great it feels.

Tuesday Feb 28 AM 12 Miles 1500′ 1:46 Allamuchy Double Summit. For some reason I keep on making wrong turns here, adding a few tenths… I really should pay more attention to the trail markers instead of running straight by them. Beautiful day overall, rather warm, and a wonderful summit.
PM 1 Mile 8:22 Shakeout, not quite warm enough to go naked foot but still nice to move the legs a bit and try to flush them out.

Wed Feb 29 AM 5.1 Miles 740′ 39:19 Power Line trails, snowing pretty heavily, but not sticking too much, making for a really fun run. I’ve always liked running through the snow, something about it is very humanizing.
PM 1 Mile 8:06 Cold, rainy shakeout.

Thurs March 1 AM 5.1 Miles 740′ 40:49 Rainy, cold, muddy less than ideal running conditions, but the slipping and sliding was both fun and challenging. I run this route a lot, and it’s always a very different kind of experience, especially when the weather is as mercurial as it’s been in recent weeks, in spite of it’s lack of view points, these trails provide a wide variety of challenges, and their proximity to my home is ideal.
PM 5 Miles 360′ 36:51 Broken Shin Loop, trying to earn my pavement sessions by picking up the tempo a bit, and really attacking the uphills (small though they may be).

Fri March 2 AM 5.1 Miles 740′ 41:19 This route has gotten progressively slower this week. I’d have liked to run a lot more, but I had to travel into NYC to play in a Mock Audition for the Vienna Philharmonic, so time was a bit of an issue.

Sat March 3 AM 20 Miles 1220′ 2:38 Long run through Denville with Dave. We started at a very reasonable pace (~830-9 minute miles) but after mile 10 we progressively amped up the tempo, running several miles in the mid 7’s, and dropping to 7:10 pace by mile 17, followed by 3 miles back at 8-proper. Pretty good session overall, and it’s amazing how slow 8’s feel after several miles in the low 7’s.

Totals: 64.6 Miles, 6730′ Vert, 8h41m

February Totals: 270.75 Miles 22760′ Vert  38h4m (Vert is low, many runs were not logged)

Not exactly the most productive week, in fact, I think this week goes on record for having the most aborted runs, be it failure to start, or abbreviating planned distances. With the Mock Audition on Friday, I spent a tremendous amount of time in the practice room over the course of the week. I also had to put together my CV and a recording for some potential summer work, which took more time and energy than I had originally anticipated. Hopefully next week I’ll be able to get a more substantial amount of vertical gain, as well as get back into more training-oriented total mileage, as opposed to the sort of resting on my laurels distances that I’ve run in the past 2 weeks.

Since I haven’t been doing anything overly inspiring on the mountain, here are some of the best musicians in the world making wonderful things happen.


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,

Making Life Better

There are some performers out there, who to me, just seem to make life better. Sometimes they’re runners, sometimes they’re artists, sometimes musicians, but when I stumble across someone that makes the world a better place by doing their thing so to speak, I feel like I should share it… so Here’s Theresa Andersson, a One-Woman band based out of New Orleans… she’s pretty cool, and her music is fantastic.

Oh yea, this is apparently recorded/performed in her Kitchen, in what looks like the kitchen of a typical “shotgun” house in the city…