Back To Back Quality Runs

I am having so much fun running this spring. I guess I usually do after the difficulties of winter, but this year seems so much better. Perhaps it is because of the great weather we are having this spring or maybe because this is the first spring in two years with no surgeries.....probably a bit of both.

Well,I did something I try real hard not to do and that is back to back difficult workouts. It seems as the body ages, it does more harm than good to put in grueling workouts with out scheduling a days rest in between. Or so I thought.

Even though I planned a hard trail workout on Saturday running the 12 mile Bruiser course, Friday, I found myself at Bradbury Mountain running a loop plus of the Breaker course. I wanted hill workouts and the Breaker course provides ample hill with three trips up the mountain and a bunch of difficulty thrown in.

I ran the breaker course of about 4.5 miles then threw in the Terrace trail which is the finish of the second loop of the Breaker and it is a fantastic down hill loop that allows the runner to really open up the stride and push the pace for a fast finish. It felt great!!

I passed a few hikers that surely thought I was crazy as I literally flew down the trail at a dangerous speed with arms flailing and a huge smile on my face. I blew by a women with a young girl of about six or seven years old. I am sure the little girl inquired about what that old man was doing. I wonder how the mother explained what to her, was a crazy person that either was being chased by a bear or someone who just broke out of an asylum. I am sure it looked quite reckless but actually I was in no danger as long as I didn't trip or fall.

As I spent about a minute catching my breath at the bottom, it dawned on me that the effort of today's run just might affect my performance on the East side trails in the morning.....perhaps I should have taken it a bit easier, what was I thinking? Guess I will practice running on tired legs tomorrow because my son is coming up from Boston to run and we are both quite excited for him to experience the 12 mile bruiser course.

Saturday morning I woke up feeling pretty good, not lame but still knowing I had worked fairly hard the day before. I had some errands to take care of first thing which was good because that is when the rain was at it's worst. By the time Kev and I hit Bradbury, it was more of a steady sprinkle.

Though kev had run on the east side in cross country training, he had not experienced the true nature of the single track switchback design as the team mainly ran on the much wider (and straighter) snowmobile trails. I couldn't wait to hit these trails because I knew he would love them as much as I do.

Our plan was to run most of the 12 mile Bruiser course but at least have enough time to run on the O trail. We only had about a two hour window so the whole 12 was probably not obtainable.

The run was fantastic. Our pace fluctuated depending on terrain and who was leading. When kev lead the pace was a bit faster. I think he let me lead when he felt I needed to slow down a bit. He is pretty intuitive like that. Needless to say our pace ended up a little erratic, I guess it would qualify as a tempo/ trail run.

I managed to take a couple wrong turns so we did not follow the 12 miler course exactly. We did a couple short cuts to allow time for the O trail which we reached at about 8-9 miles into the run. I knew kev was chopping at the bit to experience the trail at his normal pace so I told him to take off and enjoy himself. In seconds he had completely disappeared.

The O trail tends to do that, it will swallow up a runner seemingly never to be found again. At the speed Kev was running, I figured I would only run in a half mile or so then head back to the spot where he will come out and meet him head on. I figured he would almost cover two miles to my one.

Problem is, when I headed in the "out" of the O trail, and continued for about a mile, I did not see him. This was odd as I should have met him by this time. I took a bunch of shortcuts to speed things up and did not see him all the way back at the trail head. I ran back down to the end and there he was standing there stretching.

I should have thought to agree on a meeting place when we separated as the O trail tends to change a runners perception of direction and just plain chews people up. That is the great thing about the 2.4 miles of the O trail.....it's like the twilight zone....you never know what is going to happen.

Well after about a mile into the O trail, kev somehow changed directions, came back out the in, ran down to the out, didn't see me, ran back to the parking lot didn't see me, ran back to the out and still had time to stretch and relax for 10 or 15 minutes before I finally showed up (yes he is that fast).

What I liked about this run was that even on tired legs, I ran much faster than I thought capable and had a fantastic time doing it. I just plain had fun.

5/7 Friday
5.3 miles 1:05:12 @12:19 pace
splits:
11:26
12:01
13:33
12:44
9:59
8:55 (kick @ 7:56)

5/8 Saturday
10.5 miles 1:53:18 @10:48 pace
splits:
10:09
10:14
9:32
8:40 (kev leading)
8:40 (kev leading)
10:00
8:11 (yup..kev)
8:49 (dido)
10:33
10:50 (running alone)
12:21 (running alone, no kick, more like a shuffle step)

We Are Never Really Alone.

This picture to some people represents a lone tree standing there with no fulfilment or purpose. To me it shows a tree living in conjunction with other forces of nature. It is not alone but merely different than the others things surrounding it.

It is no more important or majestic than the solid rock in front of it, the huge ravine below it, the vast rolling hills behind it or the massive never ending sky above it. All these things become relevant when compared to each other in this photo. They rely and need each other to accomplish an identity.

This is exactly how I feel when trail running, whether alone or in a group, we become a part of the scene and an intricate part of the picture. I ran alone yesterday......yet I was far from being alone. It was enjoyable and refreshing.

It was actually track night and my plan was to work on speed while running around a small black strip of soft rubberized tar with about 60 other people. It is something I usually enjoy....yet tonite I couldn't convince myself to show up.

You see, I had a very hectic and structured day at work. It was overwhelming to the mind and spirit. I arrived at 4:30 am and was walking out the door at 5 pm. I immediately realized the very thing I needed most was a spiritual run.

So...I headed to Bradbury Mountain, I changed and hit the East side trails. A slight rain shower rolled across the top of the trees and miscellaneous drops found their way to my body creating a nice cooling affect.

Through the first half of the day as the bright sunshine baked the tar surface outside my office, I envisioned a heated yet enjoyable run through the woods, the rain didn't change my views much as it merely makes the run different, not better or worse.

I haven't been to Bradbury for quite some time and honestly it reminded me of how much I love running there. It is surely one of my favorite and spiritually soothing places to run. Once I hit the woods and started negotiating the trail, my attitude completely changed, I felt recharged and calm.

It was a wonderful workout, so much so that I don't feel I need to be too specific. I merely need to state I ran for about an hour....about 6 miles....worked pretty darn hard and enjoyed every second of it. I went home with a recharged spirit and some tired muscles. I can't think of a better way to finish off a tough day at work.

Yes...I ran last week!

Just in case someone is wondering, I did run last week. Though it was tougher than I thought it would be as I was on vacation and not even leaving town.....it was a work at home vacation, so not really one at all.

As a matter of a fact, I became quite lame from all the stuff I did around the house and almost.....I said almost would rather had been at work...but not really..I enjoyed the week. I wish I had more time, it seemed about two days long total.

I planned on getting a short run in each day and a couple good training runs besides. As it turns out, it didn't happen that way.

4/25
Pineland trail run (90% race pace 25k)
Garmen only measured 14.5 miles @ 2:39:20 (11:00 pace)
4/27
Hill run on tread mill@10% grade 3.1 miles (41:59)
4/29
Hill repeats (finally)
1.7 mile warmup run to the hill 15:59@9:25pace

5 X 1/4 mile repeats at appr 16 degree grade (1 mile recovery back down the hill)
splits:
10:53 pace
11:16 pace
10:42 pace
10:27 pace
10:09 pace

1.87 mile cooldown run return from hill 18:21@9:49 pace

5/2

planned double run at backbay
turned into tempo/race pace 3.66 mile run with 1 mile cooldown walk
splits:
8:40
8:21
8:09
7:39
(6:33 kick)

Between the running, I was carrying, hauling,dragging and sweating (a pretty intense workout)

I Am A Lazy Blogger!

It seems that I have been neglecting my blog as of late....or perhaps I just haven't been putting the effort into my running that I should, so there is less exciting stuff to write about.

I honestly don't know where I left off and must go back and check before I continue here.......Hmmmn, it has been 11 days..how did that happen? Well part of the problem is I have been on vacation this week and my running schedule has imploded.

I honestly thought I would have plenty of time to run more but instead, I am finding it quite difficult. You see I took this week off to work around the house and I am not lazing around much at all. The days are screaming by much quicker than I planned and before I know it I am exhausted and really looking forward to falling into a deep sleep.

I suppose this should be an easier week as I did step up my mileage last week much beyond the 10% recommended. I finished with a 25k (well it ended up being 14.5) practice run at Pineland with my friend,who I will be pacing for his first 25K in a few weeks.

My mileage though is a bit deceiving because part of it is walking in preparation of knowing I will be using some walking muscles at Mt Washington. I suppose that should count in my weekly totals, but honestly, it feels like I am cheating.

I don't feel I will be ready.....but I always feel that way so I am not sure how important that feeling really is. I know I will make it to the top and I will be happy to finish but will probably not be satisfied with my time.....so what's new?

I went to the New Balance factory store the other day because I heard they had great prices and I wanted to pickup a pair of MT100s(advertised to be as close to barefoot running as one can get and still wear an actual shoe).....I tried on on a pair and they sure were very light and pretty darn comfortable but my foot felt a little too unprotected and I could vision twisting my ankle and/ or hurting my feet to the point of affecting my next race.

I felt I was not ready to try this route and ended up buying a pair of 572 trail runners which felt very comfortable and pretty light for a trail shoe. They feel very similar to my Brooks Cascadias and I think I will like them......at half the price I paid for the Brooks!

Now I have to get out there and try them out.....perhaps this weekend at Bradbury or Pineland. Today I am thinking of some hill repeats cause after reading Ryan's report, I feel untrained and lazy. Though I have been running a hill workout on the highest setting of my treadmill and it does seem quite difficult, I think I need to run some real hills.

Quick recap of last week......35 miles of running, walking, workouts and treadmill
This week, so far only five miles at Pineland...more to come I hope.

YA-HOO...OH-NO...The sox..midnight trek..and the Fells.

OK....aren't we all allowed to have a fantastic, fun filled weekend once in a while?

It all started Friday afternoon when I received an email from the Maine track club. My disappointment from not being picked in the Mount Washington Lottery suddenly turned into a Ya-Hoo moment as I read the email and realized I was in through the Maine Track Club lottery. All I needed to do was provide a volunteer.....OK, I will have to work at that.

Within milli seconds my Ya-hoo transcended into an OH-Nooo.......The realization of running uphill for 7.6 miles with a peak grade of 22% .......Well it suddenly became real. On top of that I found out I have to secure a ride back down....damn, didn't know that part.

Anyway, I am nervously happy about the whole thing, I better get training..HUH? My thoughts then shifted to my current problem, my left knee pain. I experienced the pain after running Pineland last weekend and in hopes of being a short term problem, I haven't run all week (other than my morning workouts).

I was cranked about the Mt Washington thing so Saturday morning I decided to run the treadmill on the max grade which would give me the hill work but also a controlled situation in case the knee acted up.

I ran 5.1 miles at the max of 10% at a comfortable pace of around 12 minutes per mile. Then I ran a mile at 5% grade at a slightly faster pace.......all with no noticeable knee pain. I was sure the injury was not a major one after all.

I then cranked up the pool filter after cleaning it.....funny how much it feels like summer when the pool is uncovered. I finished just in time for my wife to get home from work at noon and we jumped in the car to head for Mass......going to the Sox game! Our bestest Chrismas present from the kids this year.

OK...cool temps, periods of rain and wet seats are a minor setback, but hey it was a Sox game how could I possibly complain? Well...except for them losing I guess. We ended up with a treat (didn't I say it was a great weekend?) the Friday game was called in the bottom of the 9th so they were going to finish that game before the Saturday game.....kinda like a double header for the price of one.

The return ride to my son's apartment on the T was a bit of an adventure because the train apparently hit somebody as we were heading into Sullivan Station and they shutdown the train then kicked us all out of the station and onto the wet, dark, rainy streets. There were sirens, cops and rescue coming in from all directions and the whole scene was hectic.

Lucky for us that my son and his girlfriend were there because I had no idea where we were, what direction to head and surely no cabs were going to show up. We decided it was only a mile or so to the apartment so we put our rain hoods up and started treking the streets of Boston at midnight.

Though our mileage predictions were a bit off and some of the neighborhoods were kinda rough, it was actually an enjoyable 45 minute walk and we got back in one piece. We even came across a couple of wild rabbits....which surprised me, I guess I just didn't envision wild animals in Boston.

Sunday morning, though not quite rested up from Saturday night, we suited up for our planned run at The Fells in Winchester. What a fantastic run we had (while the girls hiked to the observation tower) The run was great, we started out somewhat slow and picked up the pace as we went along.

At about 4 or 5 miles we caught up to a few people running ahead of us and we raced them for about a half mile and beat them easily I must say....well they weren't really racing but it sure felt good to pickup the pace and leave them behind.....it was a psychological lift for me.

I absolutely enjoyed this run as my son and I caught up on many things while running. I had no knee pain whatsoever and it capped off a great weekend. I feel a little stupid though, I ran the whole 6.5 miles on a fairly technical trail with no difficulty but as we were walking our cool down I tripped, slipped and almost fell .....I guess walking must be more difficult than running, well at least for me.

OK.. now the boring stats....

Saturday

5.1 mile treadmill@ 10% 1:03:30 12:26 pace
11:04
10:58
11:31
11:28
9:37
8:21
1 mile easier run @ 5% grade 10:06 pace then half mile cool down walk

Saturday night (late) 2 mile (appr)walk through Boston neighborhoods

Sunday

6.5 mile trail run 1:09:10 @10:39 pace then 3/4 mile cool down hike.

10:53.....138-151
10:51.....141-151
9:59.....145-154
10:56.....147-156
9:38.....148-160
9:40.....151-162
8:42.....156-160 (kick 6:35 on road)

What happened?

Surely I have been doing all the right things this spring....not pushing too hard, not piling on so many miles that it causes chronic fatigue or injuries. SO I am a bit confused as to what I did.

Saturday my plan was to run 10 miles on the 25k Pineland Challenge with a friend who is running it this year. It was actually a great run as we ran a pretty good time and both felt really great at the end.

Upon finishing, we crossed the road and ran an easy cooldown across the street so he could see the terrain on that part of the course. It was a comfortable hard workout and I kept my Heart rate mostly in the 140s as an average. For me that relates to about 80-85% effort which I though to be good at this point of the year.

Even though the course was still quite soft and soggy, my legs felt pretty good and definitely better than the 6 miler I ran there last week. Overall, it seemed like perfection and exactly the right thing to do.

Problem is, about an hour after the run I felt some very disturbing pain on the inside of my left knee. I wasn't sure what it was because I have never had pain or an injury in that area before.

I couldn't think of one point during the run that I landed bad or felt anything pull. The only thing I remember during the run is a slight discomfort and pain in the ball of my left foot which I noticed a couple times during the week. I figured I probably landed hard on a rock or root during a past run but it didn't bother me that much so I didn't think anything of it.

The pain was more of a discomfort when sleeping Saturday night but definitely noticeable when I got up Sunday. I decided to skip my run and assumed it would surely feel better on Monday. I figured it had to be just a running pain like most that come and go for no pin point able reason or cause.

This morning the reality of it all hit when I got out of bed and started walking. No doubt something is not happy in my knee area. In trying to decipher it, I think the closest prognosis I can find is MCL, which is usually caused by some type of hard contact or at least a severe twisting, though I have no memory of either.

At this point my plan is to take it easy, don't run for a couple days and see how things settle out......almost makes me wish I had thrown caution to the wind and at least have a reason to complain about some stupid decision that put me in this position.

Saturdays stats at Pineland trails:

9:55......144-157
10:01......145-153
10:29......136-150
9:40......143-155
11:33......141-154
12:02......138-146
9:15......139-163
12:19......129-144
12:01......139-159
10:10......145-156

Summer Running?

Friday night I had this vision of how it would be running Saturday with a friend (probably at Pineland) and having an "aha" moment as the heat from the sun beamed down with the vengeance of summer. Even though I hate sweating, I love summer running. Then I get a call from my friend, he is not going to make it.

Saturday, change of plans and I am stepping out the door earlier than planned and running my local goulash trail run. It was too early to catch up with the Trail Monsters at Pineland plus the early start will allow me 8 miles or so and still give me a jump start on the busy schedule today.

OK....I step out the door and it is 40 degrees, foggy and overcast....What the H???
My visions faded as I realized the sun was just not ready to join me on the run. I was a bit under dressed but figured I would warm up as I hit the hills and besides, I was just too lazy to go back inside and add a couple layers.

The run went well and I felt like the training was falling into place, I ran a couple minutes faster than last weekend and I was feeling much stronger. It wasn't until I finished, that the sun finally decided to break through the clouds ....kinda late but I'm not complaining.

What I am complaining about is my year so far....it seems my word lately is "Didn't"
I didn't get in my long runs for base.
I didn't get in my normal snowshoeing.
I didn't run more than 12 miles in in a winter Fatass.
I didn't end up running the Irish Rover (again) I actually didn't run any races.
I didn't get into the Mt Washington race (though I do have a second chance)
I didn't lose the weight I planned.....as a matter of fact, I ended up looking fatter as the ab workouts caused protruding muscles that forced the layer of fat over them to stick out even further.....what's up with that? I looked better before I tightened up these muscles.
I didn't train well enough to run the Pineland 50 mile, 50K or actually 50 anything.
I didn't get a raise
I didn't get a bonus
And...I didn't win the lottery.............

Now before everyone begins to think I am a whine ass.....

I also Didn't....lose my job.
I didn't finish the winter with any injuries.
I didn't miss out on the Beach To Beacon this year...(yes I got in even though I said I wasn't even going to try)
I didn't go more than two days all winter without getting a run in.
I didn't have my normal mudhole in the driveway this year.
I didn't have any where near as much spring cleanup as normal.
I didn't get a leaky roof from ice buildup this winter.
I didn't go one day without eating.
I didn't give up on anything I tried.

After all that, what does my ranting actually mean for the summer? Well nothing really, there is plenty of time to tone up, train and run some great races. Not running a 50 miler this spring means I might be in shape to run one this fall.
Stepping down to the 25k at Pineland allows me the opportunity to enter the new 5k trail race the day before.

I guess everything evens out and lost opportunities may close one door but they also open new doors. I have the luxury to be healthy enough to enjoy whatever endeavor each new day brings me....what more could I ask for? .......well except for winning the lottery ....just think of the people one could help.

Saturdays stats:

8.5 miles (mostly trails and plenty of hills) 1:22:38 (9:44 pace)
Splits:

9:47.....152-157
9:30.....147-157
9:30.....148-155
10:10.....150-163 (oakhill..huge)
10:40.....147-157 (town forest trail..hill)
10:51.....145-156 ( mostly flat, don't know why I ran so slow)
9:50.....142-154 (hills)
9:02.....145-152
8:54.....147-152 (no kick today)

Sunday(no run)....driving all day (it seems) down to Mass for easter.

Lots Of Ass Dragging & A Little Running

4/01/10
Thursday

The fantastic weather slapped me in the face all day and I couldn't help but think about my planned run at Pineland after work. In my mind I visioned me flying through the trail spinning up mud and leaving a rooster tail stream of water behind me. I figured a little speed work would fit well with my training this week. I hoped for 8:30-9 min pace for 5 miles which is pretty good on soggy Pineland trails.

Well, my speed racing plan didn't develop too well as I felt very sluggish when I started and the soggy ground sucked the life right out of my legs. Oh......not that it wasn't fun, because it was a great run, just that it didn't materialize into the blazing speed workout I had planned.

My heart rate reflected a workout that on paper should have been in the 8-9 minute pace but instead I hugged more into the 12 minute range. By the end of the 5 miles, I was dragging ass and wondering where my gumption went.

When I hit the road to run back to where I parked, I immediately felt the solid surface and then realized why I was so beat......the road felt great as I pushed off with the toe and I suddenly felt pretty good....that soft ground was the real culprit so I only lay half the blame on my running condition.

On the way home, I kept reminding myself that it is only early spring and there is plenty of running season in front of me, the speed will come.

5 miles @55:56...11:12 pace
.5 mile cool down @5:29....10:46 pace

Feeling "spring like" Anticipation

I started this post on march 25th and somehow never got past the picture. It is now the 29th and I finally got back here to post. it's not that I have been too busy so much as it just hasn't been convenient to sit down and write. At this point I am having trouble remembering where I left off and I am too lazy to go look.

What I can say is the spring bug bit me last week and I just couldn't stop thinking about trail running...... not that I didn't run trails this winter but something about a warm ray of sunshine peeking around the trees that lifts my spirits.

Not only that, but this winter has been a bust for me as far as running long distances go. I think my longest run was only 12 or so miles. This causes me to regroup my thinking about the Pineland challenge. I plan to scale down to the 25K and pace a friend who wants to run it for the first time.

On the 23rd I did my weekly treadmill hill run at 10% grade. I put in 5 miles total, 4 of it at 10% steady and 0ne at 5% easier. I would rather run the hills outside but I can't find one that is steady uphill for that distance.

The hill runs along with the (almost) daily ab/weight workout should start to get me in somewhat of a Mount Washington shape...assuming I get in. Will find out within a few days.

On the 25th I hit Pineland for a great trail run workout and I sure felt it! I must say, pineland always seems to be tougher than my brain thinks it will be. I ran a mile further than the week before at a slightly faster pace, so at least I can see the results progressing.

Saturday I call a cardio workout day because I spent the day helping my sister move......what a lot of furniture she has! I definitely felt the workout by night time. I knew the old muscles would feel it Sunday morning on my trail run.

A change of plans and by 8:15 Sunday morning I was running back bay for two loops instead of the trails. I guess I will never be called predictable. The back bay run was actually quite tiring as we kept throwing in little spurts of speed and my legs were screaming at me to stop it.

It felt good to work on speed a bit and back bay is a perfect place to do it. Overall, a pretty productive week. I am looking forward to the predicted warm weather at the end of this week, it almost makes the rain today bearable.

Things Aren't Always As They Seem.

3/16/10
Tuesday

Through the day I had various reminders of how hard I worked out in the morning. It seemed every time I moved a different muscle was sore. Regardless, I planned on a tempo run after work as the sun was overflowing with warm rays that excited every inch of my body.....how could I not run.

I have a three mile loop near my house that has a couple good hills and a fairly technical single trail section of about 1 mile. It is a fun loop and works well if I have limited time or am looking for a speedy run with some work mixed in.

I rushed home bubbling with anticipation of an exciting and fast run. Not long after starting out, I felt quite tired and winded. My legs were jello feeling and sluggish. Definitely not what I visioned in my mind for today's run.

By mile two I was beginning to think that running today was not a wise choice. All I thought about was stopping because I felt so slow and out of shape. The hill in mile three seemed endless and my kick at the end felt non-existent.

I was glad to finish the 3 mile run and if not for my insistence of using the garmen every run, I would not have realized how great the run actually was. I down loaded my stats for the run and was quite surprised to see the results.

Things were not as they seemed. The stats showed me why I was feeling the way I was. Yeah my pace was desperately slow compared to what I usually do in the summer or fall, but what was interesting was the effort I was putting in. I didn't feel bad because it was a bad run, I felt bad because I was pushing the workout to a higher level.

My racing heart rate is 160-168 and my end kick heart rate (or short interval) is about 166-174 depending on my effort. During the second mile (trail and hilly) I thought I did horrible. In realism, my heart rate peaked at 164 which is close to race pace.

I was able to speed things up a bit in mile three which includes a fairly large hill, but the real surprise was my heart rate on the hill was 173. I worked extremely hard on that hill no wonder why I felt so tired!

The most amazing stat was the last tenth of a mile. It seemed I was barely able to finish the run and that I had no kick, yet I ran a 7:02 pace and dropped my heart rate back to 160. This means, I had more speed if I had pushed a bit harder and also that I recovered well from the second mile.

Throwing the time out the window and concentrating on my heart rate shows me how much I stepped up the intensity and from a training prospective, it was a great run. The other information I gain for the comparison of pace and heart rate is that my body was tired and needs some rest.

Total run 3.1 miles @28:31 (9:20 pace)
Splits:
8:55.....143-159
10:08.....152-164 (trail)
9:10.....153-173 (hill)
7:02.....157-160 (last .1 kick)