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

 

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Gunks Fat-Ass Fallback 50K

The Shawangunk ridge, known as Kittatinny Mountain (or Kittatinny Ridge) in New Jersey, and Blue Mountain in Pennsylvania is the continuation of the long easternmost ridge of the Appalachian Mountains. The Gunks as they are locally known extend from the NY/NJ border to the Catskill mountains, and are arguably best known as a climbing destination.

While arguably find-able on the internet there is a fast-growing fat-ass running community led by Mike Cat Skill* (This is not Mike’s actual surname).Those of us lucky enough to know Mike are aware that he spends countless hours doing trail work, runs and scrambles like a certified boss, and then in his spare time comes up with courses in his backyard to satisfy whatever distance he’s currently dreaming of, then posts them online and persuades people to run them on the same day.

On Nov 19, Mike laid the groundwork for the Fallback 50K, a nearly perfect (distance-wise) point to point run through the Gunks that hit all of the iconic landmarks, several scrambles, and a fair mix of single track and carriage road. Our group of 9 managed to stay together for the entire day, hitting 31 miles with 4488′ of gain several scrambling routes, one minor medical emergency (that we came upon, not within our group) in a casual 6h41m. Here are the photos

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Len braves the early morning cold
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Scott getting ready
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Jayson Stretches off the drive
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Can’t begin without coffee

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Scott finishes our first scramble
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Seems like a reasonable place to hang
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Guiseppe has the reverse
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Mike was grinning the whole day as he admired his handiwork
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Happy James
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Laura Drops the downhill
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Final Crossing

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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

Mountain Madness 2015 Race Report

I hadn’t run a pain-free step between March 15 and May 30th, and according to my journal, began running again on May 31. Knowing that it would be several months before I could be in form again, I quickly pegged Mountain Madness as a goal race. Historically it’s an aggressive showdown for local trail runners at the end of September, and just getting myself to the starting line would be an accomplishment, but it f I could show up actually in shape, I might even have a chance to try for the podium. Still under-confident, I waited until the week of the race to sign up, hoping that my mind and body would get out unscathed.

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Final shakeout run

5:45AM, and I’ve beaten my alarm clock by 30 minutes in waking up for MoMa, maybe I’m a little more torqued up than I originally anticipated.. I’ve prepared well the night before, laying out my race kit, arranging my gels, writing out instructions for my crew, and making sure that once I wake up, there is little to do other than eat, drink some coffee, down some water, and hit the road, but judging by how fitful my sleep was, all of this preparation was seemingly for naught.

Prior to the 9:00AM start, Eric gave me some last advice, reminding me that there is always someone who’s going to sprint from the starting line, not to be that guy, not to follow that guy, and to trust that I’ve got the right game-plan to execute today. Soon it would turn out that I am that guy.

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Starting line watch calibrations (Photo: Luisina Figueroa Garro)

As the runners lined up, Rick McNulty gave his pre-race briefing and in his typical, low-key, old-school form counted down the last five seconds before the race began. Immediately I jumped out in front, knowing that there was less than a half a mile to jockey for position before the single-track began, inevitably forcing the runners to adhere to the pace of the man in front of you. Not wanting to compromise to someone else’s gait, I made it a point to hit the off-road stretch first, and be the pacemaker.

I quickly fell into what seemed like a reasonable, yet slightly aggressive clip. Ryan Jones settled in on my heels, and it was beginning to look like the race was on. We found an early rhythm with Ryan about 50 feet behind me when a spill on an early descent destroyed my Ultimate Direction bottle, spilling almost all of my water a mere two miles into the race.. I quickly downed the rest, took an S! Cap and hoped that the inevitable lack of hydration through AS2 wouldn’t come back to bite me in the ass later.

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Leaving AS2 (Photo: Luisina Figueroa Garro)

Ryan and I continued to Jockey for position through AS1, where I took a couple of gulps of water, made sure I was headed out the right way, and quickly sprinted down the Cannonball trail towards AS2. The soft-single-track was delightful, especially in the still cool-morning light, and for the first time in the race, I was genuinely alone.. in front. After running hard out of AS1 for about 10 minutes, confident that I had built a few minute lead I decided to dial things back to a more manageable pace, ate a GU, and continued to grind towards AS2. Foolishly however, I missed a turn adding about a tenth of a mile to my day, and squandering the small lead I had built. After finding the correct trail again, I hastily hunted Ryan down, and gained about 20 seconds on him before AS2. Waiting for me were Eric and Luisina who I quickly told the bad news about my bottle, then I downed a couple of cups of water, and headed back out into the race.

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A man of simple tastes.. GU, Water, and the classic Ultimate Direction bottle (Photo: Luisina Figueroa Garro)

Heading from AS2 to AS3 I found the rhythm I’d been seeking all morning, slipping into a pace that for the first time all day seemed like it was genuinely sustainable for the duration of the race. By the time I reached AS3, I had become comfortable with my lead, so I spoke with the volunteers for a few moments, refilled my bottle, popped a Gel and started the descent into AS4

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Heading into AS4 (Photo: Luisina Figueroa Garro)

Strategically I had decided well in advance that I would use the descent into AS4 to my advantage, what I had forgotten is that the descents are spread out, and come across as two steep fire-road descents with a stretch of undulating single-track in-between them. I began to catch up to and eventually pass some 25K runners before some lingering stomach issues forced me to jump off-trail for some shorts-around-the-ankles time. Surprised that no one caught me with my shorts down, I quickly resumed bombing down-trail cruising into AS4 where Lui and Eric hastily refueled my bottle as I checked in with the AS Volunteers, who informed me that I was the first 50K runner inbound. I downed another 2 cups of water, opened up a gel and began my ascent.

The downside of running off the front of the pack like I’d been doing all day, is that you genuinely have no clue where anyone else is in the race, so the out-and-back stretch provided the only opportunity for me to check up on the competition.. and for them to check me out. My stomach had continued to feel funky, and while the few moments spent squatting in the bushes had helped, I wasn’t sure I was finished with GI troubles for the day.  I knew however, that this was the only time my competition was going to get a clear sight of me, so I convinced myself to grind as hard as I could into AS5, determined to hide any signs of weakness. It was here that I spotted Ryan JonesRyan Kunz, Marcus, and  Jay a few minutes behind me, followed by a healthy spotting of Sean on the lower end of the single-track. After running nearly every step of the climb to AS5, I again refilled my bottle, slugged a couple of cups of coke, re-confirmed my directions, and headed back towards Shepherd Lake.

I ran well (and scared) along the fire roads out of AS5 until things quickly turned to the gnarliest single-track of the day, forcing me to concentrate substantially harder, and as if the terrain change was’t challenging enough, this coincided with my lowest point in the race. I recalled my 2013 MoMa, where this same section caused the greatest despair, and was once again finding myself considering dropping at the next aid station. While I knew I had at least a few minutes on my competition, I began to feel like my strength was seriously waning…  I was still making good time, but I was convinced of the impending vulnerability of my lead, and sure that should I be spotted, I would be caught. This was exacerbated by an ever growing doubt in my ability to even finish the race, never mind win the damn thing. So in a move of desperation I doubled-down my efforts with the knowledge that I would eventually drop out on a fire-road with a long descent wherein I could relax a bit, and hopefully earn some extra time on the chase-pack.

After some more meandering single-track, I finally dropped out onto the fire-road taking me back to the lake, dumped my bottle for Eric and Lui to refill, checked in with Rick and the timing mat, and left as quickly as possible, hoping to get long-out-of-sight before anyone else came in, knowing that psychologically it would be harder for my competition to catch a ghost than someone they had recently spotted.

Leaving AS6 (Photo: Luisina Figueroa Garro)
Leaving AS6 (Photo: Luisina Figueroa Garro)

I ran the remaining 7 miles in 1:06:38, convinced that someone was hot on my tail, while grinding through the only genuinely tedious part of the course. My feet had begun to succumb to the abuse of the incessantly sharp rocks, making me wish I had worn something a bit bulkier than the racing flats I’d run all day in, and yearn for the moment I could cross the finish line, take off my shoes, and sit down..

I finally crossed the line in 5:12:56, 2m19s faster than my 2013 time, and first man across the tape for the day. Ryan came in second, in 5:28:27, followed by Marcus, and Jay, in 5:35:54 and 5:36:06 respectively. Ryan Jones finished in 6:01:07 (11th) and Sean finished his second of 4 MoMa’s in 6:15:58 (14th).

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Finally some cotton for my body, and some Bioskins for my calves (Photo: Luisina Figueroa Garro)
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Todays choice in shoe, Saucony Kinvara TR2 (Photo: Luisina Figueroa Garro)

A special thanks goes out to Luisina and Eric who spent the day blowing up social media, and slinging water bottles. Jay M. gets a special shoutout for the 6AM tempos, and Jeff Boyardee for the confirmation of race strategy. Also, Bioskins for their aid in training and post-race recovery.