Time: ~111:15
Distance: ~30 km
W/u: roughly 20 minutes and 4 km
Race: 16 miles of cold, windy and hilly terrain in 1:31:15 for 2nd Overall
This morning I was dragged up to Derry, NH for the Boston Prep 16 Miler by the Craft and Karhu GM who grew up in the town. I shouldn't say that I was "dragged" because I was perfectly willing to partake in what is billed as a "moderately challenging" course. Our GM rowed in college and has completed several races and triathlons, but I wouldn't bill him as your typical runner. Sure, he runs but doesn't get the same thrill that most readers of this blog get when they lace up the shoes. So, I could only try to join in his enthusiasm when weeks ago he started to suggest that we go and run this race. If he was going to suffer through 16 miles of hills, I could too.
We arrived in Derry and the GM immediately started telling me about the town. I learned that the Burger King used to be the biggest in the country only to have that title taken away from presumably some newer location in Texas. The Hood Dairy company also had many of its farms in town and Robert Frost was fired from Derry High School. The rumor is that Frost would walk from his house through the woods to get to school. Perhaps there might have been something other than tobacco in his cigarettes and he would get lost in his thoughts during his walk and never show up to teach. At least that's what I was told.
I could tell the GM was excited and nervous about being back home. The course would run just blocks from the house he grew up in. We even parked at the elementary school where he matriculated. I was only trying to gain an ounce of his energy because I was focused on the fact that it roughly 15 degrees with a 15 MPH breeze.
Of all the days to forget Mr. Garmin, today would be it. I warmed up with my phone out and back on the course for a little over 20 minutes. I was able to get a little loose out on the course and decided that my racing costume would indeed include a jacket. I changed shoes, lost a midlayer fleece and geared up for a good hard effort.
Toeing the line I wasn't sure who would be in contention for the win. I wasn't even sure if I had a shot at breaking tape but just decided to go out at a steady, hard pace and find out where my fitness is at. Off the line, I was joined by a runner who I now know is Scott McGrath and later learned he won the race in 2012. We ran together for about 1.5 miles before I was able to gain a slight advantage on one of the uphills.
It wasn't until the 5 mile mark until I learned the pace I was running. I crossed the mat in 27:39 and calculated that it was just over 5:30/mile pace. I felt decent but was becoming aware that I hadn't completely shaken Scott. I could still hear footsteps and took a peek back on a couple 90 degree turns. Somewhere around the 7 or 8 mile mark I realized that I was in trouble. Aerobically I was completely fine to hold the pace, but my legs were completely lacking any power to climb the hills. I knew at this point if the second half was hillier than the first, then I would be doomed.
I was.
There was a sharp left hand turn and steep hill around the 9 mile mark where I must have given up 40 meters. Scott quickly closed the gap and took the lead with the 10 mile mat just in sight. I crossed in 55:46 just two seconds back and that gap would only grow until the 13.1 mile mat. The wind in the face, uphill sections completely rocked my world. I reached back and grabbed the back of my mullet a couple of times to remove the sweat icicles that had formed. I was not in a happy place.
I gave up 33 seconds from 10 miles to 13.1 miles, but then regained my composure as the course somewhat flattened out the final section. The darkest stretch of the race was perhaps around mile 14 when we were greeted with a brisk headwind that caused my face to cease functioning. I couldn't move my mouth and became a little fuzzy at times. I don't think it was from the effort because I still felt comfortable aerobically, but just wasn't handling the conditions well.
I limped home 37 seconds back from Scott and immediately headed for the gym to get warm. I snapped this photo of myself less than 2 minutes after finishing and posted it to Facebook. The pic pretty much sums up my race.
Here is Scott's recap of the race. Great race by him on a tough day.
Showing posts with label hills. Show all posts
Showing posts with label hills. Show all posts
Sunday, January 27, 2013
Tuesday, December 27, 2011
Never Again
Time: 90:50
Distance: 19.29k
Pace: 4:42/k
Map
After running in Annadel on Saturday, Meagan told me that she would never again run up there. Well, this morning we were meeting up with Steve for another run in the park. I picked out a loop that I felt wouldn't be too rocky as Meagan's foot is still a little sore. We aren't sure if it's the bone (really bad) or a tendon on the lateral side (bad, but icing will help). Being so close to the Trials there can't be any big set backs that would compromise toeing the line. Considering all the factors, I still felt she could manage one last run up in Annadel if we chose the right trails.
My loop had us running up Canyon to Lake Ilsanjo around to the right, up Warren Richardson and down the backside to Channel Drive. The only rocky section would be Canyon and since we were running uphill I didn't think it would be all that bad. Again, Steve and I found the safe path and rocks while Meagan gingerly ran up the hill. She was none too pleased when we hit the lake and then we had to run up the hill where three years ago she told me, "please don't talk to me right now." Three years ago she was huffing and puffing while this year she was able to hold a conversation with Steve and me.
At the top, all the rocks were behind us and it was smooth sailing to the finish. Meagan even hit the front and pressed the pace the final 15 minutes back to our cars. We had to do a little adding on to hit the daily distance goal, but overall I think it was a great loop despite what Ms. Nedlo has to say.
After the run we dropped in Heart & Sole to visit with my old high school coach and see what was shaking at the running store. It was a good visit and always great to catch up with Danny.
Distance: 19.29k
Pace: 4:42/k
Map
After running in Annadel on Saturday, Meagan told me that she would never again run up there. Well, this morning we were meeting up with Steve for another run in the park. I picked out a loop that I felt wouldn't be too rocky as Meagan's foot is still a little sore. We aren't sure if it's the bone (really bad) or a tendon on the lateral side (bad, but icing will help). Being so close to the Trials there can't be any big set backs that would compromise toeing the line. Considering all the factors, I still felt she could manage one last run up in Annadel if we chose the right trails.
My loop had us running up Canyon to Lake Ilsanjo around to the right, up Warren Richardson and down the backside to Channel Drive. The only rocky section would be Canyon and since we were running uphill I didn't think it would be all that bad. Again, Steve and I found the safe path and rocks while Meagan gingerly ran up the hill. She was none too pleased when we hit the lake and then we had to run up the hill where three years ago she told me, "please don't talk to me right now." Three years ago she was huffing and puffing while this year she was able to hold a conversation with Steve and me.
At the top, all the rocks were behind us and it was smooth sailing to the finish. Meagan even hit the front and pressed the pace the final 15 minutes back to our cars. We had to do a little adding on to hit the daily distance goal, but overall I think it was a great loop despite what Ms. Nedlo has to say.
After the run we dropped in Heart & Sole to visit with my old high school coach and see what was shaking at the running store. It was a good visit and always great to catch up with Danny.
Saturday, December 24, 2011
Greatest Training Ground
Time: 110:03
Distance: 22.58k
Pace: 4:52/k
Map
Through the wonders of Facebook, I was able to chat with my old high school teammate and meet up for a run at Howarth Park. It's a familiar meeting location for runners in Santa Rosa and one that I would visit multiple times during the week when I lived in Nor Cal. Meagan was also game to run with us under our promise that we wouldn't drop her too much... too often. The excitement of being back in the park might just get the pace moving between Steve and me!
We came up with a loop that would be roughly the distance Meagan was looking to hit and we were off. There are lots of climbs, trees, pretty views, a couple lakes, dozens of other runners, bikers, kilometers of dirt trails and wildlife. There were also lots of rocks. I don't remember the trails being so rocky or maybe I was just tougher back in high school. Steve and I were able to find relatively clean routes on the trail to avoid the rocks and we've learned which rocks are safe to step on and which need to be avoided. On the contrary, Meagan's little stubby legs and already sore foot weren't suited to the terrain.
On a number of occasions she was dropped when the trail became overly rocky and she decided to walk. Yes, a Olympic Trials qualifier stopping to walk on runs! I could tell she was getting frustrated, but there was little we could do other than be overly careful.
It was great catching up with Steve and getting a run in back up in Annadel. We are both convinced it's the best place to train in the country. Meagan thinks we are nuts. On the run we also saw Kim Conley and Sarah Hallas who are both talented runners from the area. There were no Sara (Bei) Hall or Julia (Stamps) Mallon sightings today.
Distance: 22.58k
Pace: 4:52/k
Map
Through the wonders of Facebook, I was able to chat with my old high school teammate and meet up for a run at Howarth Park. It's a familiar meeting location for runners in Santa Rosa and one that I would visit multiple times during the week when I lived in Nor Cal. Meagan was also game to run with us under our promise that we wouldn't drop her too much... too often. The excitement of being back in the park might just get the pace moving between Steve and me!
We came up with a loop that would be roughly the distance Meagan was looking to hit and we were off. There are lots of climbs, trees, pretty views, a couple lakes, dozens of other runners, bikers, kilometers of dirt trails and wildlife. There were also lots of rocks. I don't remember the trails being so rocky or maybe I was just tougher back in high school. Steve and I were able to find relatively clean routes on the trail to avoid the rocks and we've learned which rocks are safe to step on and which need to be avoided. On the contrary, Meagan's little stubby legs and already sore foot weren't suited to the terrain.
On a number of occasions she was dropped when the trail became overly rocky and she decided to walk. Yes, a Olympic Trials qualifier stopping to walk on runs! I could tell she was getting frustrated, but there was little we could do other than be overly careful.
It was great catching up with Steve and getting a run in back up in Annadel. We are both convinced it's the best place to train in the country. Meagan thinks we are nuts. On the run we also saw Kim Conley and Sarah Hallas who are both talented runners from the area. There were no Sara (Bei) Hall or Julia (Stamps) Mallon sightings today.
Wednesday, December 21, 2011
Gearing Up for the Trials
Time: 102:38
Distance: 23.71k
W/u: 20:26 for 4.01k
W/o: 3 x 20 minutes with 3-5 minutes rest. First half of each interval at 10k-21k pace, second half at marathon pace.
C/d: 12:32 for 2.67k
I reviewed Meagan's training schedule and wasn't thrilled with what I originally wrote down several weeks ago so I reached out to my former teammate Jeff Gaudette. We chatted a bit about his online coaching business and Meagan's training. He got the sense that I wanted Meagan to touch on all systems during this workout so he suggested doing something where she would run hard at the start of the interval and then back off to marathon pace the second half to practice clearing the system of lactate. It also teaching running fast and relaxed (marathon pace) while tired.
The workout would consist of running three 20 minute segments with ample recovery in between. The focus would be on running hard for the first 10 minutes and then falling back into a rhythm of marathon pace. I wanted the loop to be as flat and fast as possible, but the best we could do was the first part of the neck loop. The first 2k is perfectly flat with the wind at your back and then there is a climb and false flat. First seven minutes would be ideal, next minute would be tough and then two more minutes of hard running before getting the chance to "recover."
Interval #1 (5.38k total): Meagan was ready to roll despite it still being dark and having a minimal warm up. I took out the pace and she ran right beside me almost wanting to pick it up. She fell a half step behind and let me bring her through the opening kilometers right on pace. Given the hour, I wasn't too concerned with pace and just wanted it to be around 3:40/k. The hillier third kilometer was covered at an honest effort (3:46 pace) which would be the fastest on the day.
The second half of the interval was a little over marathon pace, but nothing to be concerned about. Everything was in control and it was windy heading back to the start line. The loop provided a long downhill section right at the start of the recovery period. Meagan sounded comfortable a step behind.
(4:30 recovery)
Interval #2 (5.36k total): The second interval started out a bit quicker than the first through the opening 2 kilometers. Due to more fatigued legs Meagan climbed the hill a little slower, but not by much. Her recovery section was a little slower with the two closing kilometer splits at 3:52. Not terrible, but they could have been a few seconds faster. She was still running strong and in control so I wasn't worried.
(5:00 recovery)
Interval #3 (5.41k total): The final interval was certainly the toughest for Meagan, but she continued with a strong effort. The opening kilometers were the slowest on the day, but I think the wind had shifted a bit. She made up for it by running the fast recovery splits on the morning. The final 20 minutes were probably run closer to a tempo effort based on pace, but there was certainly a different outlook on each when viewing the first half as hard and the second as easy.
We ended up covering a little more than 10 miles in less than 70 minutes even when including the long rest periods.
Splits:
Distance: 23.71k
W/u: 20:26 for 4.01k
W/o: 3 x 20 minutes with 3-5 minutes rest. First half of each interval at 10k-21k pace, second half at marathon pace.
C/d: 12:32 for 2.67k
I reviewed Meagan's training schedule and wasn't thrilled with what I originally wrote down several weeks ago so I reached out to my former teammate Jeff Gaudette. We chatted a bit about his online coaching business and Meagan's training. He got the sense that I wanted Meagan to touch on all systems during this workout so he suggested doing something where she would run hard at the start of the interval and then back off to marathon pace the second half to practice clearing the system of lactate. It also teaching running fast and relaxed (marathon pace) while tired.
The workout would consist of running three 20 minute segments with ample recovery in between. The focus would be on running hard for the first 10 minutes and then falling back into a rhythm of marathon pace. I wanted the loop to be as flat and fast as possible, but the best we could do was the first part of the neck loop. The first 2k is perfectly flat with the wind at your back and then there is a climb and false flat. First seven minutes would be ideal, next minute would be tough and then two more minutes of hard running before getting the chance to "recover."
Interval #1 (5.38k total): Meagan was ready to roll despite it still being dark and having a minimal warm up. I took out the pace and she ran right beside me almost wanting to pick it up. She fell a half step behind and let me bring her through the opening kilometers right on pace. Given the hour, I wasn't too concerned with pace and just wanted it to be around 3:40/k. The hillier third kilometer was covered at an honest effort (3:46 pace) which would be the fastest on the day.
The second half of the interval was a little over marathon pace, but nothing to be concerned about. Everything was in control and it was windy heading back to the start line. The loop provided a long downhill section right at the start of the recovery period. Meagan sounded comfortable a step behind.
(4:30 recovery)
Interval #2 (5.36k total): The second interval started out a bit quicker than the first through the opening 2 kilometers. Due to more fatigued legs Meagan climbed the hill a little slower, but not by much. Her recovery section was a little slower with the two closing kilometer splits at 3:52. Not terrible, but they could have been a few seconds faster. She was still running strong and in control so I wasn't worried.
(5:00 recovery)
Interval #3 (5.41k total): The final interval was certainly the toughest for Meagan, but she continued with a strong effort. The opening kilometers were the slowest on the day, but I think the wind had shifted a bit. She made up for it by running the fast recovery splits on the morning. The final 20 minutes were probably run closer to a tempo effort based on pace, but there was certainly a different outlook on each when viewing the first half as hard and the second as easy.
We ended up covering a little more than 10 miles in less than 70 minutes even when including the long rest periods.
Splits:
Split
|
Time
|
Distance
|
Avg Pace
|
|---|---|---|---|
| Summary | 1:09:40.2 | 17.03 | 4:05 |
| 1 | 3:35.1 | 1.00 | 3:35 |
| 2 | 3:35.8 | 1.00 | 3:36 |
| 3 | 2:55.8 | 0.78 | 3:46 |
| 4 | 3:48.4 | 1.00 | 3:48 |
| 5 | 3:50.1 | 1.00 | 3:50 |
| 6 | 2:16.4 | 0.60 | 3:49 |
| 7 | 4:30.4 | 0.54 | 8:25 |
| 8 | 3:32.4 | 1.00 | 3:32 |
| 9 | 3:36.1 | 1.00 | 3:36 |
| 10 | 2:54.2 | 0.75 | 3:51 |
| 11 | 3:46.5 | 1.00 | 3:46 |
| 12 | 3:51.5 | 1.00 | 3:52 |
| 13 | 2:22.0 | 0.61 | 3:52 |
| 14 | 5:00.2 | 0.34 | 14:48 |
| 15 | 3:36.8 | 1.00 | 3:37 |
| 16 | 3:38.7 | 1.00 | 3:39 |
| 17 | 2:47.0 | 0.73 | 3:50 |
| 18 | 3:48.7 | 1.00 | 3:49 |
| 19 | 3:41.0 | 1.00 | 3:41 |
| 20 | 2:30.1 | 0.68 | 3:40 |
| 21 | :03.0 | 0.01 | 6:52 |
Thursday, December 15, 2011
Running with the Boys from Rhode Runner
Time: 82:27
Distance: 19.25k
Pace: 4:17/k
Map
This morning I met up with Alan and Pat who both work at Rhode Runner. I met Alan at the store the first time I visited upon taking my new job. We raced against one another at the Newburyport Half Marathon later that weekend. I knew Pat a bit from racing in college. He went to Providence College and we would occasionally compete against one another in cross country. Pat would be up with the leaders while I would be struggling in the middle of the pack.
We all joined up down at the Brown Stadium and began running through the neighborhoods. I let Alan give me a tour of the streets I used to run frequently and the only major change is down by India Point. It was good to be out the door with two other guys of comparable abilities chatting about local races, Craft and Karhu, club teams and friends we know through the sport.
I never felt fantastic at any point as my quads have been tired for about a week. I held my own despite wanting to fall back on a couple of the long climbs back up to College Hill. The rain held off making for an ideal training day in the middle of December. It will be good to come back and run with the guys soon. It should also be noted that I think Alan is turning over to the dark side of running in kilometers. At least I hope so. One down, 300 million+ to go.
Distance: 19.25k
Pace: 4:17/k
Map
This morning I met up with Alan and Pat who both work at Rhode Runner. I met Alan at the store the first time I visited upon taking my new job. We raced against one another at the Newburyport Half Marathon later that weekend. I knew Pat a bit from racing in college. He went to Providence College and we would occasionally compete against one another in cross country. Pat would be up with the leaders while I would be struggling in the middle of the pack.
We all joined up down at the Brown Stadium and began running through the neighborhoods. I let Alan give me a tour of the streets I used to run frequently and the only major change is down by India Point. It was good to be out the door with two other guys of comparable abilities chatting about local races, Craft and Karhu, club teams and friends we know through the sport.
I never felt fantastic at any point as my quads have been tired for about a week. I held my own despite wanting to fall back on a couple of the long climbs back up to College Hill. The rain held off making for an ideal training day in the middle of December. It will be good to come back and run with the guys soon. It should also be noted that I think Alan is turning over to the dark side of running in kilometers. At least I hope so. One down, 300 million+ to go.
Tuesday, November 29, 2011
EMS Bushwhacking
Time: 55:08
Distance: 6.88k
Pace: 8:01/k
Map
After my workout this morning, I picked up the Karhu CEO and we drove to Peterborough, NH where we had a meeting with Eastern Mountain Sports' (EMS) footwear buyer. We showed him the collection of shoes and got to see their flagship store under the corporate headquarters. When we wrapped everything up, it was time for a run.
We all changed into our running costumes and headed off for the trails. I was content to run slow and recover after this morning's workout, but I wasn't prepared to bushwhack through the woods of New Hampshire. We started out on a bike path that was groomed and perfectly flat, but soon we turned off on what kinda looked like a trail. I followed behind as we ran over puddles, rock, roots, bushes and ducked under tree branches. We soon came to a pond where our options were to either run around or go out and back along a nearby trail. We chose to loop the pond which was going fine until we lost the trail and spent a good 10 minutes wandering through the woods looking for the right direction. My feet were proper soaked after tromping through some mud, but overall it was a good time. The footwear buyer, myself and our CEO were able to chat about many things running, shoes and the industry. Next time though, I'm bringing our new trail shoe which debuts in fall 2012 even if I have to cram my foot into a size 9.
Distance: 6.88k
Pace: 8:01/k
Map
After my workout this morning, I picked up the Karhu CEO and we drove to Peterborough, NH where we had a meeting with Eastern Mountain Sports' (EMS) footwear buyer. We showed him the collection of shoes and got to see their flagship store under the corporate headquarters. When we wrapped everything up, it was time for a run.
We all changed into our running costumes and headed off for the trails. I was content to run slow and recover after this morning's workout, but I wasn't prepared to bushwhack through the woods of New Hampshire. We started out on a bike path that was groomed and perfectly flat, but soon we turned off on what kinda looked like a trail. I followed behind as we ran over puddles, rock, roots, bushes and ducked under tree branches. We soon came to a pond where our options were to either run around or go out and back along a nearby trail. We chose to loop the pond which was going fine until we lost the trail and spent a good 10 minutes wandering through the woods looking for the right direction. My feet were proper soaked after tromping through some mud, but overall it was a good time. The footwear buyer, myself and our CEO were able to chat about many things running, shoes and the industry. Next time though, I'm bringing our new trail shoe which debuts in fall 2012 even if I have to cram my foot into a size 9.
Wednesday, November 23, 2011
We Are Penn State
Time: 66:53
Distance: 14.59k
Pace: 4:35
Map
If I had told you a month ago that I ran through State College, PA, you might have asked, "Where is that?" I'm pretty certain you know where State College is located now that Joe Paterno is out as the coach of Penn State's football team.
Meagan and I drove from Marblehead to State College yesterday with a quick stop in Hartford, CT to visit a running shop. It was a long day in the car to say the least, but we made it safely to the Residence Inn a few miles from campus. The drive itself was pretty until it got dark around 5 PM and the hills around us were obscured by darkness. Other eventful happenings in the car included our cat, Weezy, pooping before even leaving Marblehead and peeing on a towel/blanket combo before getting through Boston. It was a shaky start to the trip. And, yes, I just told you about our cat in my running blog. Keep reading.
For the run I just looked at a map of our surrounding area on my trusty iPad and I headed out the side door of the hotel with Meagan. We ran through campus and saw the stadium, the famous ice creamery, Joe Paterno library and golf course. Just when we found a nice little bike path to run on, it was time to turn around. On the way back to the hotel we ran past the downtown area with a mix of locally owned restaurants and shops, and Urban Outfitters/Chipotle type establishments. We also saw where NBC was parked out in front of the iconic Penn State building where they had some breaking news: "This just in, Jerry Sandusky is still a pervert."
Trivia question:
Joe Paterno and Chris Berman (ESPN) are both Brown University graduates. But, who is arguably the most famous individual associated with football who went to Brown?
Distance: 14.59k
Pace: 4:35
Map
If I had told you a month ago that I ran through State College, PA, you might have asked, "Where is that?" I'm pretty certain you know where State College is located now that Joe Paterno is out as the coach of Penn State's football team.
Meagan and I drove from Marblehead to State College yesterday with a quick stop in Hartford, CT to visit a running shop. It was a long day in the car to say the least, but we made it safely to the Residence Inn a few miles from campus. The drive itself was pretty until it got dark around 5 PM and the hills around us were obscured by darkness. Other eventful happenings in the car included our cat, Weezy, pooping before even leaving Marblehead and peeing on a towel/blanket combo before getting through Boston. It was a shaky start to the trip. And, yes, I just told you about our cat in my running blog. Keep reading.
For the run I just looked at a map of our surrounding area on my trusty iPad and I headed out the side door of the hotel with Meagan. We ran through campus and saw the stadium, the famous ice creamery, Joe Paterno library and golf course. Just when we found a nice little bike path to run on, it was time to turn around. On the way back to the hotel we ran past the downtown area with a mix of locally owned restaurants and shops, and Urban Outfitters/Chipotle type establishments. We also saw where NBC was parked out in front of the iconic Penn State building where they had some breaking news: "This just in, Jerry Sandusky is still a pervert."
Trivia question:
Joe Paterno and Chris Berman (ESPN) are both Brown University graduates. But, who is arguably the most famous individual associated with football who went to Brown?
Thursday, November 10, 2011
Hilliest. Run. Ever
Time: 74:20
Distance: 13.50k
Pace: 5:30
Map
I visited the Finger Lakes Running Co. yesterday in Ithaca and had a good chat with the owner Ian Golden. He looked like a runner and I asked where the best spots in town to run were. He offered to take me out for a spin the next day if I were up for it. I'm rarely not but for a run. Unless I'm injured, I'll definitely lace up the boots.
I ended up driving to his place the next afternoon to run from his house which is just outside of town. We ran from his porch to the Robert Treman State Park which I'm sure goes by something else if you live in Ithaca. As you know, "Ithaca is gorges" or so they say and that was reinforced today. The first half of the run was almost entirely down hill along a trail near a gorge. We chatted about college running, ultra running, the running industry and more as we wound down the trail deeper into the gorge. At the bottom we checked out the views back up the mountain.
I knew the run back up was going to be painful, but I wasn't ready for the stairs that awaited at the top. My quads were screaming as we shuffled along at a pace barely faster than a walk. The steps made sections nearly unbearable, but I was able to hang on until the top. My lungs didn't burn as much as I would have thought, however all the power from my legs was gone. After the workout on Tuesday night, the longer run yesterday and today's hilly ass jaunt, I'm in need of a rest day.
Distance: 13.50k
Pace: 5:30
Map
I visited the Finger Lakes Running Co. yesterday in Ithaca and had a good chat with the owner Ian Golden. He looked like a runner and I asked where the best spots in town to run were. He offered to take me out for a spin the next day if I were up for it. I'm rarely not but for a run. Unless I'm injured, I'll definitely lace up the boots.
I ended up driving to his place the next afternoon to run from his house which is just outside of town. We ran from his porch to the Robert Treman State Park which I'm sure goes by something else if you live in Ithaca. As you know, "Ithaca is gorges" or so they say and that was reinforced today. The first half of the run was almost entirely down hill along a trail near a gorge. We chatted about college running, ultra running, the running industry and more as we wound down the trail deeper into the gorge. At the bottom we checked out the views back up the mountain.
I knew the run back up was going to be painful, but I wasn't ready for the stairs that awaited at the top. My quads were screaming as we shuffled along at a pace barely faster than a walk. The steps made sections nearly unbearable, but I was able to hang on until the top. My lungs didn't burn as much as I would have thought, however all the power from my legs was gone. After the workout on Tuesday night, the longer run yesterday and today's hilly ass jaunt, I'm in need of a rest day.
Wednesday, October 19, 2011
Tapping The Rockies
Time: 76:51
Distance: 17.54k
Pace: 5:02
Map
It was an early wake up call, but I suppose it's keeping me honest as I am making the rounds in NY and CT today for work. I got in late last night after a crap workout with Jay Holder's new team in NYC. When Madeleine got up I asked where she was headed for her run. She said The Rockies so there was little chance I was going to pass that up after my run earlier this week that was along a somewhat busy highway.
We arrived at the most amazing trail head entrance not too far from Pleasantville where Madeleine lives. It was drizzling and really dark out. Fortunately, she had a tiny flashlight one of her co-workers had given her recently. We set out on the trail and were saved by the light of that little flashlight. We would have been totally screwed had she not been given it. The sun came up about 20 minutes later making it safer to run along the crushed gravel paths of Rockefeller State Park.
I wasn't concerned about pace and just wanted the time on my feet. It was good to chat with Madeleine as we got to talk about all things running. She's a big running dork as well and updates the Westchester Track Club's website frequently with results. The rain stopped at some point during the run which was key as I only had t-shirt to wear. I'm definitely going to have to come back to The Rockies for a workout sometime this fall before the snow makes the trails too difficult to run on. I'm not about to take up snow shoeing or cross-country skiing.
Distance: 17.54k
Pace: 5:02
Map
It was an early wake up call, but I suppose it's keeping me honest as I am making the rounds in NY and CT today for work. I got in late last night after a crap workout with Jay Holder's new team in NYC. When Madeleine got up I asked where she was headed for her run. She said The Rockies so there was little chance I was going to pass that up after my run earlier this week that was along a somewhat busy highway.
We arrived at the most amazing trail head entrance not too far from Pleasantville where Madeleine lives. It was drizzling and really dark out. Fortunately, she had a tiny flashlight one of her co-workers had given her recently. We set out on the trail and were saved by the light of that little flashlight. We would have been totally screwed had she not been given it. The sun came up about 20 minutes later making it safer to run along the crushed gravel paths of Rockefeller State Park.
I wasn't concerned about pace and just wanted the time on my feet. It was good to chat with Madeleine as we got to talk about all things running. She's a big running dork as well and updates the Westchester Track Club's website frequently with results. The rain stopped at some point during the run which was key as I only had t-shirt to wear. I'm definitely going to have to come back to The Rockies for a workout sometime this fall before the snow makes the trails too difficult to run on. I'm not about to take up snow shoeing or cross-country skiing.
Saturday, September 17, 2011
West Stride Group Roun
Time: 72:46
Distance: 16.01k
Pace: 4:32
Map
West Stride is owned and operated by Genie Beaver who is the niece of the legendary Arkansas coach John McDonnell. Her store always hosts group runs for the local clubs and invites her vendors to attend to show product and promote events. Meagan was there for a Karhu and Craft test run and to give out some free entries to the 13.1 Atlanta race in a few weeks. The group was going various distances and I was just going to tag along with however far Meagan was running. With my foot feeling a little better, I was feeling confident that I could handle the distance if it didn't get out of hand.
The top group of runners formed and we were all wearing Karhu kicks. There was Dieter who works at West Stride, Andrew who is going to be the bear in the "beat the bear" competition in a few weeks, a local high schooler trying the shoes for the first time, Meagan and me. We decided on a 10 miles loop that included a few big climbs in some of the nice neighborhoods of Atlanta. I was pretty pleased that my foot was fine for the most part. I could tell it wasn't 100 percent, but there wasn't any major discomfort when toeing off. I was glad to get in a solid 16k run (10 miles) for the first time in a few weeks without experiencing slight pain.
Distance: 16.01k
Pace: 4:32
Map
West Stride is owned and operated by Genie Beaver who is the niece of the legendary Arkansas coach John McDonnell. Her store always hosts group runs for the local clubs and invites her vendors to attend to show product and promote events. Meagan was there for a Karhu and Craft test run and to give out some free entries to the 13.1 Atlanta race in a few weeks. The group was going various distances and I was just going to tag along with however far Meagan was running. With my foot feeling a little better, I was feeling confident that I could handle the distance if it didn't get out of hand.
The top group of runners formed and we were all wearing Karhu kicks. There was Dieter who works at West Stride, Andrew who is going to be the bear in the "beat the bear" competition in a few weeks, a local high schooler trying the shoes for the first time, Meagan and me. We decided on a 10 miles loop that included a few big climbs in some of the nice neighborhoods of Atlanta. I was pretty pleased that my foot was fine for the most part. I could tell it wasn't 100 percent, but there wasn't any major discomfort when toeing off. I was glad to get in a solid 16k run (10 miles) for the first time in a few weeks without experiencing slight pain.
Friday, September 9, 2011
Asheville Highways
Time: ~35 minutes
Distance: ~8k
I had a lovely stay at the Red Roof Inn to extend my Asheville trip for another day. In the morning I was out the door searching for a decent place to run. I probably should have driven to a trail head, but I couldn't justify it for my 30 minute run. I opted to run up the highway and into the neighborhoods that appeared to be up the hill. It wasn't the safest of runs, fortunately the roads were pretty quiet. I definitely climbed several hundred feet and couldn't help but feel left out of the Blue Ridge Relay.
I finished up having covered just over 35 minutes based on my Timex non-digital watch. My foot didn't feel great, but it has felt much worse. I was sure to stretch and massage pretty well afterward just to clean up any tightness.
Distance: ~8k
I had a lovely stay at the Red Roof Inn to extend my Asheville trip for another day. In the morning I was out the door searching for a decent place to run. I probably should have driven to a trail head, but I couldn't justify it for my 30 minute run. I opted to run up the highway and into the neighborhoods that appeared to be up the hill. It wasn't the safest of runs, fortunately the roads were pretty quiet. I definitely climbed several hundred feet and couldn't help but feel left out of the Blue Ridge Relay.
I finished up having covered just over 35 minutes based on my Timex non-digital watch. My foot didn't feel great, but it has felt much worse. I was sure to stretch and massage pretty well afterward just to clean up any tightness.
Sunday, July 31, 2011
To the Top
Time: 108:40
Distance: 25.02k
Pace: 4:20
The Sunday long run. It's a staple in every runner's workout schedule and I remember some classic long runs with some good Santa Rosa runners over the years. I didn't have anyone to run with today, but I was committed to running up Marsh Trail which is one helluva climb. My former high school teammate Steve Laurie and I would occasionally run to the top via Marsh when we were younger.
I started from my mom's place and headed to Howarth Park over to Annadel. The run starts the exact same way as most of the I've been doing this week, except when you get to the top of Canyon Trail, you turn right and head farther up Marsh. Being a Sunday, there were quite a few mountain bikers and trail runners on the trail ahead of me in both directions. I scampered past them with a little acknowledgement of the hand.
For stat purposes, at the 5k mark the elevation was 100m and by the 12k mark I was at 424m. It's a long steady and relentless climb to the top which levels out slightly in a few places. It really is a great trail and I wish there were something remotely similar in Charlotte, but I haven't found it yet. Maybe Crowders or Kings Mountain, but that requires a decent drive which I'm not into for running.
I contemplated running back on Warren Richardson, but opted to visit Lake Ilsanjo and descend via Canyon. It was a bit of a lame tactic, but I really didn't want to extend my kilometers any more than necessary. The final 30 minutes were run at a good tempo and I got back to the house feeling like I had put in a great week of training. All I need to do is duplicate this sort of effort for 10-20 weeks and I'll be in good form.
Saturday, July 30, 2011
Rough Go to Lake Ilsanjo
Time: 86:24
Distance: 20.22
Pace: 4:16
After yesterday's struggles during the 200s, I felt really good on today's run. I would like to be able to pinpoint the cause of why I felt so nice, but it may have just been one of "those" days.
Last night my mom and I surprised some friends that we hadn't seen in quite some time. It was over Facebook that my mom was contacted and invited to a neighborhood bbq that we attended. The husband of the couple didn't know that we were coming and he's a big time jokester. I had to come up with something clever on the spot to grab his attention. The best I could do was angrily ask if, "that was his dog over there?" He turned apologetically before realizing it was me and gave me a big hug. The reason I bring this up is because his wife told me one of her favorite trails in Annadel is Rough Go.
Rough Go is a great trail, but it's exactly how it's named. She mentioned that she sometimes does a fartlek up it which really intrigued me. She got me interested in venturing up Rough Go on my next run in Annadel which was today. It had been several years since I ran the trail that is always a challenge to run up or down. In today's run, I hit Rough Go at about 4.8k where the elevation is 112m. By the time I hit the top of the climb, I was at 258m and had only traveled just over 7k in distance. I had to find a certain exertion point and maintain a steady clip on the ascent so as to not redline and completely falter.
Once I crested the top I quickly found a rhythm and was splitting some faster kilometers. At one point I was certain Mr. Garmin was being mischievous as I didn't run slower than 4:16/k from 8k through the end of the run: 4:16, 4:04, 4:09, 3:58, 4:05, 3:59, 3:44, 3:44, 3:48, 3:44, 4:05, 3:48, 3:42. Here is your metric lesson of the day, 3:45/k is 6:00/mile pace.
I ended the run with some dude named Jacob who came sprinting up from behind. We ran the final 3k together and chatted a little about Santa Rosa running. He is new to the area and is an English teacher at Slater Middle School. I attended Slater and probably set some records that might stand to this day. Sara Bei (Hall) #namedrop also attended Slater and used to race in the boys distance events. I was the only one who could beat her too. It was a good way to end the run, though a little annoying to get caught from behind and listen to Jacob struggle to keep up and hold a conversation. He was not invited to my Sunday long run. #elitist #thisisnottwitter
Thursday, July 28, 2011
Taken for Granted
Time: 86:43
Distance: 20.01
Pace: 4:20
I basically ran the same loop as yesterday but I felt much better this morning. I'm not sure if it was I was properly caffeinated at Starbucks or if I just got a better sleep. On the run this morning I recognized how lucky I was to have grown up running on these trails. It's what made me good as a youth runner. It's what makes the best runners in Santa Rosa great and the average ones better than most. It's no wonder that Santa Rosa has consistently produced talented cross country and track athletes over the years. I also wondered how it was possible for some runners to be so bad having the same access to the park as everyone else.
I didn't have a single kilometer run over 5:00 minutes (8:00/mile pace) which includes the hills. I have discovered that looking on the elevation profile on Garmin's website doesn't do the hills justice as everything is in the metric system. The elevation at 5.01k is 109m and at 8.07k it's 234m. That doesn't seem like much of a climb until you make the conversion or if you're familiar with meters. It's roughly climbing 100 feet per kilometer which is tougher than 100 feet per mile that is often used as a toughness guide. The elevation chart also appears weaker due to the metric system which I don't like.
Wednesday, July 27, 2011
Running a Classic
Time: 91:28
Distance: 20.25k
Pace: 4:31
I was up early and off to another coffee shop this morning to find the internet and some caffeine. I opted for a relatively new donut shop near Howarth Park that I'd never been to. I wasn't a fan as the old time behind the counter was beyond deaf. I thought the place had potential, but then the refills were limited to one per customer and I was quickly becoming disgruntled. I did purchase a cinnamon roll and ate it later in the day during a lapse in healthy judgement. Whatever, I used to be a member of the "Friday morning fritter crew" while living in Norman, OK. Scotty D would appreciate my choice.
Isn't this blog about running? Oh yea. I should post about my run and not donuts and coffee, though there is potential there for another blog.
I ran an absolute classic loop this morning that is known throughout Santa Rosa. It usually starts at Howarth Park, but I get to add on a bit by beginning from my mom's. The loop goes up Canyon Trail, around Lake Ilsanjo and back down either Spring Creek Trail or Canyon Trail. I opted for the longer distance of the same way I ascended because I'm trying to run 20k in the morning.
On my way to the base of the hill I spotted a fit looking runner across the creek and I was pretty sure it was Julia Stamps. I kept running and soon ran past a blonde woman with her daughter. It was only after I was a few steps beyond them when I realized it was Nika Horn. I hadn't seen her in several years and she definitely didn't recognize me. The last time I saw her she was probably pushing her daughter, the one that was running alongside her, in a babyjogger. Nika was one of the first, if not the first, great female distance runners to come out of Santa Rosa or Sonoma County.
I was just within an earshot of Nika to hear her say, "Hi, Jules.' It confirmed that the woman earlier was in fact Julia Stamps who is probably one of the most talented high school runners to date. I could rattle off stats, but you should just look her up and see her accomplishments. She now has two kids and is back living in Santa Rosa. Julia is still competitive and recently placed second at the Napa to Sonoma Half Marathon in 1:18.27. She was coached by Danny Aldridge who was also my high school coach. Danny's daughter, Jenny, was also a great high school runner who won the state 1600m in 4:49 defeating Sara Bei (now Hall). How is that for some Santa Rosa name dropping and boring stories of glory days?
I continued on my run and crossed paths with Julia up at the lake twice, but I'm positive she didn't recognize me. The pace on this run never really got going as my legs are still shot from being back on the hills. I've tried giving myself massages at night, but without a roller I've struggled to keep the legs really fresh. I had a good time being back in the park running a loop that I've done hundreds of times before. I forget how lucky I was to get my start running on some of the best trails in the country. People talk about the trails in Portland, Eugene, Boulder, Flagstaff, but Santa Rosa still has some of the best in my opinion.
Tuesday, July 26, 2011
Back to My Roots
Time: 78:31
I was hoping to get 20k worth of work, but ended up calling it a morning at the 18k mark. I didn't feel like finding 2k back near the Starbucks so I called it.
Distance: 18.07k
Pace: 4:20
My mom picked me up at the Carneros Inn last night and we headed back to Santa Rosa. I was up early because I still think that I'm on the lovely east coast. Since my mom currently doesn't have the internet set up, I was off to find a Starbucks. The one I usually frequent on my visits home is under construction which I think calls for a sternly worded letter for making it incredibly inconvenient for me to be productive in an efficient manner.
It all worked out as I found a good spot in Bennett Valley a few miles from home. I got a bunch of work done before lacing up the shoes and heading off for the hills. I entered Annadel State Park from the Parktrail entrance and ran up Canyon Trail to Lake Ilsanjo. It was great to be up at the top of the lake again and brought back memories from high school and training during the summers when I was home from Brown University.
I was incredibly sore from the run in San Rafael which I think was due to the descents. I was fine climbing up the hills but my quads screamed running back down Canyon. If you look at the elevation profile of this run, it looks like a large plateau. A long gradual ascent, flat middle section and long gradual descent back to the neighborhoods below.
I was hoping to get 20k worth of work, but ended up calling it a morning at the 18k mark. I didn't feel like finding 2k back near the Starbucks so I called it.
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