Tracks of a Trail Runner

Guinea Pig - Maffetone Method

2012-01-24T23:11:00.001-05:00

Following my conquest of running my first 50 Miler this past November I have been here, there, and everywhere with my thoughts about what to do next. 50 didn't exactly put me in the frame of mind where I was chomping at the bit to do 100, in fact, it gave me slightly more perspective - pushed along with the sage words of friends who have run 100s - to consider spending more time focusing on 50 milers and 100k trail races this year.

So when the calendar rolled over to 2012 I decided to sign up for the TARC Thaw Six-Hour trail race coming up this March. The Race Director and Creator of this event is my trail running buddy, Trail Pixie. I wanted to definitely be a part of this event, because it is a TARC event on some sweet trails, and will be among lots of really great people. Who could ask for more? Beyond this, though, I have been at a loss for events that I truly want to tackle.

Sure, there is Pineland Farms, and I am thinking about running another timed ultra in the summer, but nothing is really jumping out as something I need to do.

So with no immediate racing plans or desires, plus the sheer fact that since Stone Cat I have put on 15 pounds, I have turned my attention to training. Specifically, I am looking at doing a complete system re-boot for my body and am giving Dr. Phil Maffetone's method of building endurance a shot.

Maffetone utilizes an athlete's heart rate to determine one's 'Maximum Aerobic Function' or MAF. Once this MAF is determined, the athlete can utilize a Heart Rate Monitor to track his or her progress when it comes to building one's aerobic system.

For instance, instead of using 220 beats per minute minus one's age to determine a max heart rate, and then subsequently 'training zones' determined by percentages of the Max HR, Maffetone uses a 180 bpm minus one's age (with some slight adjustments) to determine the Max Aerobic Function Heart Rate. Think of this as the border between two different states. Above this heart rate is the anaerobic state, where the systems of the body utilize sugars primarily to fuel the muscles during exercise. At and below this MAF heart rate, the systems utilize fat primarily for energy. From this MAF heart rate, one can go down 10 bpm to create an aerobic training zone. If efforts are kept within this zone, the aerobic system can be developed and improved.

The problem with this training method is that at first you realize how under-developed your aerobic system is, and running slower is necessary to keep the heart rate in range.

I was very excited because I had finally got my pace per mile for 10k below 7:00 per mile for the first time in years, but after seeing my heart rate for this pace, I was well above my aerobic zone, and deep into my anaerobic zone. I am a little uneasy with the idea of not doing any anaerobic work during my experiment with Maffetone's method, but supposedly I'll be trained enough within my aerobic zone to be running faster than I am now.

As a matter of perspective, tonight I did a road 12.5 at my aerobic zone and it took almost 122 minutes (9:45 pace), meanwhile, I brought my half marathon PR down to 1:42 just a few weeks ago, and even with the extra weight I ran a 16 miler in about 2:10 (8:20 pace) about three weeks ago. I did wear my HR monitor on that run, and my average HR was 159, and I was maxing out in the low 170's over the last five miles. Also from 7 miles on my average HR per mile split was in the low to mid 160's. Comparatively, my MAF zone is 142 to 152, and tonight I kept all splits in that zone, averaging 149 bpm.

I plan on sticking with the program for at least six months and will see where it takes me. I am frustrated with the slower pace, but allegedly Maffetone has a history of elite clients using his program and finding success. I also have heard good things from other trail running folks that used Maffetone in their training for 100s, so there is a bit of a track record.

Here's hoping all have a fabulous 2012, dream big my friends!

Happy Trails!

Pondering the Stone Cat, and 'Frozen Dessert' at Maudslay State Park

2011-10-30T21:58:00.000-04:00

Six days tothe Stone Cat Trail 50 Miler for me and as the saying goes, the hay is in thebarn.

Actually, Ithink after running the TARC 50k a few weeks ago, that was when the hay wasreally baled and loaded into the loft, but following my run this past weekend,I feel a sense of completion, as well as the slight sense of promise, since I ambasically on the way to the start line at the Doyon School in Ipswich next weekend for the first time in threeattempts (note... this is my first attempt at the 50, the previous two years I intended to run the marathon edition of Stone Cat... or the JV race as the ultra runners call it.).

I amcomforted by good health and fresh legs. I ventured out to Maudsley State Park in Newburyport yesterday andcranked out about 13.5 miles at a nice pace and felt strong enough at the endto really pick up the pace over the last 5 to 6 kilometers. The conditions were also less than ideal, asthe second I got out of the car for what I had hoped would be a nice easy twohours, the cold rain and wind from the approaching nor’easter stung my face.

All thingsconsidered, the weather was not too much of a factor. I knew what I was getting myself into andplanned accordingly, bringing a rain jacket and layering up. I still got back to the car soaked andshivering, but that was mostly a product of the rain changing to snow at aboutan hour and fifteen minutes.

I was alsoencouraged because Maudslay is a really unique place to run trails. If Ihad to rate it on a scale of one to five regarding the technicality of theterrain, I’d give it about 2 ”rocks’n’roots”. What makes Maudslay tougher is the amount of undulating terrain. There are definitely flat sections, and someof the gradual descents can be really fun, fast scooting, but if you make sureyou turn around and make these sections ascents as well, it all adds up whenyou spend a few hours in the park. MyGarmin said I got about 1,000 ft. or gain/loss over the duration of my run,which was a little surprising, but definitely encouraging.

Here aresome of the scenes from Maudslay:

Maudslay State Park - Newburyport, MA

Vista looking west across the Merrimack River

Classic New England Autumn scene

Newburyport H.S. uses Maudsley as their home XC course...

Some rocks and roots, but pleasant sections of pine needles and WOOD CHIPS!

Tried taking a nice shot of the church across the river, but the rain changing to snow and the gusty wind from the Nor'easter was having none of that!

Basicallyall I can do now is prepare, pack, and mentally focus for Saturday. I look at the training page I have hanging onmy wall and I have doubts that I have collectively done too little, but I knowthat I have really focused on time on feet, and made sure that the limitedamount of miles I have run are either quality speed training, or runs of multiple hours - where the focus is time on feet and mileage. It certainly hasn't been the best trainingplan in the world, and is really about as minimalist as one should be doing forsuch a long race… maybe too little? There are definitely things I should have done better – like droppingweight and doing more back-to-back long runs, but, as I alluded to above, I amhealthy, and happy that I am not injured because I felt obligated to get some prescribedweekly mileage through junk miles. This has always been a recipe for disaster for mesince starting my life over as a runner.

The bottomline is that I will be there, and I can’t wait to see my trail running friends, AND I hope and praythat I share many of the 50 Stone Cat miles with them!

Next weekend will be yet another adventure into the crucible, where I try to find out what I am really made of. It is also another opportunity to once again prove to myself that anything is possible. I have also heard from those that have done it, that it is a distance that begins to change your outlook on life. Not quite the same as 100 miles, but certainly one that reveals more than 50k.

As just a final thought, this morning I received a timely and needed boost from fellow ultra & trail runner, Brenda Morris. I congratulated her on a great finish at today's Marine Corps Marathon in Washington, D.C. and I asked her how she felt about her race. She replied, "I'm always happy with my runs, fast or slow I'm very fortunate to be able to run for those who are unable".

Indeed.

Saturday I definitely run to prove it to myself, but I also run because I can, and these last few months have been filled with reminders that we are never guaranteed anything in this life, and each day should be a moment to live!

Happy trails my friends!

SHOE REVIEWS: Brooks Cascadia 6, New Balance MT 101, and New Balance 690

2011-10-19T21:50:00.001-04:00

As a college runner I had my 'go to' shoes that were amazingly reliable. I knew what worked for me, and typically when a shoe was discontinued, I was able to find the next model, which typically was a basic update of the previous version. I didn't jump from brand to brand. Then again, my success with shoes may be because I weighed 35 pounds less than I do now, and I was much faster, which means less force on every foot strike and less contact with the ground.

Since resuming life as a runner, I feel like I have yet to find that same comfort and peace with a single brand or model. My intent is not to launch into a diatribe on the changes to the running shoe industry over the last 10 to 15 years, but I do feel compelled to use this space to share a little of my experience with some of the models and brands I have been wear testing on my own dime.

Below are brief overviews of the three pairs of shoes that I plan on logging the most mileage with over the next few months.

Brooks Cascadia 6
http://www.brooksrunning.com/Cascadia-6
MSRP: $110
Current Mileage: 111

I purchased the Brooks Cascadias after doing some research online and talking with a few friends who were proponents of the brand and model after years of reliable running in these trail shoes. My goal was to find a shoe that had a similar feeling to the minimalist style of footwear that seem to be working for me lately, but also contain a fair amount of cushion and protection, primarily since my focus for training this Fall has been for ultramarathon trail races of 50k to 50 miles.

Almost all of the mileage on these shoes so far have been on trails over varying types of terrain. I have also logged a few multi-hour, 20+ mile training runs with these.

Of all that I was looking for in these shoes, one my first thoughts have to do with how well these shoes handle water crossings!

I was very impressed with how the shoes seemed to drain quickly, and tended to breath enough to let my damp socks dry during a run where we had to cross a few sections of trail where the water was ankle deep for about 200 meters. Out of the impromptu foot soak, I found the tech socks I was wearing were not inhibited from wicking away the moisture - other trail shoes I have owned have held in the water and basted my feet for the remaining miles - and after a couple of miles my feet still felt a little damp, but certainly not soaked.

The 12mm heel-to-toe drop was definitely one of the selling points for me, and I am stoked that the ride I get from the Brooks Cascadia 6's have felt very similar to other minimalist trail models I have used. I will definitely agree that I don't 'feel' the trail as well as I do in slimmer, faster models, but I do feel like I am able to maintain a mid-foot strike consistently through long runs with the Cascadias.

The only trouble I have had to date has been some nasty blistering issues during a 50k I recently ran. Around 23 miles I felt hot spots developing around my heel on the outside of each foot, where the hard plastic heel cup had been causing some serious friction and, subsequently, large blisters. It got so bad that I decided to swap the Cascadias for another shoe to finish the race. I am not sure if it was the shoe or the socks I was wearing on the day, but I am going to keep an eye on this during the 50 miler.

Overall, I am happy with the Cascadias, and hope they hold up for the long run... literally.

New Balance MT 101
http://www.newbalance.com/products/MT101
MSRP: $75.00
Mileage: 75

I have owned the MT 101's for months now, and even though these have been out for some time, I feel it is necessary to bring up these because they have been a great shoe for me. They have been my "happy-medium" shoe when it comes to wanting to go barefoot, but wanting to have some semblance of protection out on the trail.

I have used these primarily for shorter, faster trail runs and races, but have found that I can take them out for longer runs when my calves have been properly acclimated to handle more of a naturally fore and mid-foot strike over greater distance. The minimalist vibe is definitely still alive with these, as they have a very basic upper, with a 10 mm heel-toe drop.

Upon my first run in these, I clearly felt the differences with the 101's when compared to the 100's, and wasn't sure I'd like them as much as I loved their forerunners. After more mileage with these, I have come to appreciate these differences. I especially love the extra room in the toe box when I take these out for longer runs, as it accommodates any foot swell that might happen over the miles.

What stayed the same was also appreciated, as the thin upper and the seemingly perfect amount of cushioning, with the Rock-Stop plate in the forefront allow for a fair amount of protection from rocks and roots, but also have allowed me to feel the trail a great deal more as was my experience with the 100's.

Very simply these are light and fast. This translates to a feeling of more responsiveness with the trail, and this makes it easier to find strategic foot strikes around trail debris, instead of crashing through it, which I had been prone to do with clunkier shoes - especially when running on tired legs. With this said, certainly the lack of toe protection with the 101's require a trail runner be more vigilant in that sense!

Back to the minimalist composition of these shoes - these were the shoes I used for the last 10k of the 50k mentioned above when I was having blister issues. As I had hoped, the lack of a solid plastic heel cup was heaven, and I was definitely able to finish the race because of the gentle cradle of the EVA foam in the area of my blisters.

Ideally I'd like to get strong enough to wear these for an entire ultramarathon. Being a firm believer that one should train in the gear they intend to race with, I worry, though, that the volume of mileage I'd need to put on the shoes in training would overwhelm the prescribed mileage per pair. I am not entirely sure these could handle upwards of 400 or 500 miles in training, and I just don't have the means right now to be dropping cash on shoes twice as often as I might in another pair.

All things considered, these shoes have been great for me and I definitely recommend these for trail runs on all sorts of terrain. They are perfect as a trail racing flat, but I have had success completing runs up to about 20 miles in these. I have also found they aren't too bad on the roads, too, if you are a couple miles away from the trailhead.

New Balance 690
http://www.shopnewbalance.com/men/shoes/running/training/M690BR1
MSRP: $75
Mileage: 13

I recently bought these shoes as a replacement road training shoe and had a few initial thoughts following the first run in these.

I took these out for a half marathon distance run last night and found they were good on the roads. They seemed to provide the right amount of cushioning, and, as you can see from the bottom of the shoe, provide nothing incredibly fancy with motion control devices or anything of that nature.

They were really responsive and I felt like when I needed to pick up the pace, even when I was tired, the light weight of these shoes (about 10 or 11 ozs.) made this a little easier.

Though the MSRP is around $75, These were really affordable pick ups for me as they were on sale at a local department store, which is typically not a place I find good training shoes, yet I hope the 690's turn out to provide some decent mileage for the value.

I haven't been able to find much information on the heel-toe offset on this shoe, but it looks roughly in the 15 to 20 mm range, and I am definitely going to keep this in mind as I log more miles. It'll be interesting to see how these compare to my brief experience with the Saucony Kinvara model.

More to come on these, as well as the others above, as I go tumbling toward the Stone Cat Trail 50 Miler in only 16 days!

This is Why 'Ultra' is Different

2011-10-11T22:22:00.000-04:00

A note... I wrote this race report over three days, and didn't realize I was going to broach 4,000 words! Be forewarned, this post is long, like the race!

Shortly after completing the second marathon of my life, I wondered what would be next. I sat in my seat on the flight back to Boston, and I quickly realized that running another road marathon was not something I'd be interested in. I am not about to say that all marathon experiences are the same, and the challenge and accomplishment of completing a marathon are still very inspiring to me, but as I looked at my medal from the Marine Corps Marathon, and looked over the clouds, set aflame in crimson and pink hues by the sunset, I knew that the next challenge for me would be the first true distance rung of the ultramarathon ladder - 50 kilometers.

So I committed my 2011 running campaign to the ultramarathon, and found my shivering self standing on the start line of the GAC Fat Ass 50k just eight days into the new year. The goal was to complete 50k, but I did not make the cut off to start my final 10k loop (not sure I would have done another) and in the end I finished the day having completed a very tough marathon distance over trails covered in ice and snow. It was a bittersweet event, but given the tough conditions, a couple tactical errors, and some physical issues, I was satisfied with the result.

Three months later I found myself standing on the soggy start line of the TARC Spring Classic 50k. Though the conditions were a challenge, I jovially crossed the finish line having finally completed that first 'true' ultra distance. It was a challenge, and I spent the next few days wondering if I'd ever do another 50k, and how 50 miles seemed over the horizon of possibilities.

Having completed one 50k, I came into this past weekend's TARC Fall Classic 50k with a more calm sense of what was about to unfold. In addition to knowing what the distance 'feels' like, I had a handful of long, multiple hour training runs logged in recent weeks in preparation for the Stone Cat 50 Miler, so I felt comfortable thinking about spending at least 6 hours of time on my feet as well.

I snagged a ride to the start with Breakheart Dan, who decided to take on the challenge, even though he was feeling a little wary of his lack of training over the last few weeks. Nevertheless, Dan is a seasoned ultra runner who embodies the 'show up and see what happens' attitude that so many other trail and ultra runners live by.

We arrived at the Estabrook Elementary School in Lexington, MA about 45 minutes before the start, and like most other ultras, had to be careful not to do too much socializing instead of making sure all gear and food and bags were squared away before we were sent off on the course. That is definitely part of the allure of the trail and ultra community. The more deeply you get entrenched in the community, the more faces and names you learn.

There is almost always none of the 'fast people staring content' that happens between many road races. You know, at the start line, all the alpha dogs doing intense striders and staring down the others on the line as to say, "This is my race!" Instead, the start of an ultra is like a hundred people showing up to some random location in an open field or trailhead, doing fist bumps and passing along greetings, wandering around looking like they are wondering when the keg is going to arrive, just as much as when the race is going to start. It's great!

Eventually I got my gear squared away, and the biggest challenge was wondering how long I'd need my long sleeves and gloves, as the high temperature for the day was forecast in the high 70's, yet the early hours of the morning were clad with a classic New England autumn chill.

I made my way over to the start and found Dan chatting with our friend Karen. We were waiting at the back of the pack, where we figured we should be, out of the way of all the 10k, half marathon, and marathon runners in the group. The TARC Trail Animal began approaching me, and Dan mentioned I might know the identity of the Trail Animal - who knew I would be placed in the TARC's version of trying to identify the Mummer!

Josh Katzman gave a great race briefing, we all collectively gave our best animal calls, and the race was on!

Loop One - Discovery!

The course for the TARC Fall Classic was a 10k loop beginning and ending at the Estabrook Elementary School in Lexington, MA, but most of the course was in Burlington's Landlocked Forest. After departing the school we followed the playing fields to the a short section of single track in Lexington's Paint Mine Area, and on to the trails beneath a string of power lines that led to the Landlocked Forest. The start was a bit congested with many runners approaching the same bottle neck at the trail head, but most of us at the back of the pack didn't mind - just an early opportunity to add a little walking!

The power line trail brought an opening ascent, which was not terribly tough or technical, but it was a harbinger of things to come on the rest of the loop.

I stuck with Karen, Dan, and Pam, a friend of Dan's and Karen's that I hadn't met before. I would later learn that Pam is a fellow trail running blogger, check out her adventures at run home pam. We rolled along at a comfortable pace through the first mile with a conga line of other runners. Quickly some of the other runners in the shorter races came along the trail after completing their shorter loops on the playing fields to get them square with the distances they'd be racing for the day. This made things a bit more interesting, and eventually Karen and I lost contact with Dan and Pam. We were both in no hurry to catch up, as we both knew we had long days ahead of us.

A view of Route 3 from the trail.

Once in the Landlocked Forest, we found lots of single track, not terribly complicated, but ever-undulating. Though I'd agree the terrain was not technical, there were enough rocks and roots to warrant special attention to each foot placement. The woodland landscape was interesting, with lots of rock escarpments and boulders deposited by receding glaciers from millions of years ago. Another quirk of the course was that it ran adjacent to Route 3, and, in some places we found ourselves running single track trails literally feet from the highway guard rail.

As we moved along the first loop I began to wonder how not wearing my Garmin would effect me during the race. I was a little concerned because, like most trail races, there are no mile markers, and part of the mental game during the middle and end of a longer race is having landmarks to help with motivation and staying positive. Fortunately, about halfway through the first loop I was running with another person who had a Garmin, and he informed me that we were at 3.1 miles, which was really all I needed for the rest of the day!

This was about the same time I came up on another trail friend, Michelle, carrying her log on her shoulder. She carries the log for many different reasons, and as a visually impaired runner, I really appreciate the log, because it helps me know that it is indeed her! We chatted for a little while, and she totally saved me on a second of the course that was a labyrinth of shadowy switch back that were quite tough for me the first time around to visually navigate. The Beatles were right, I did get by with a little (lot!) of help from my friends!

After the labyrinth, the loop featured one of the lone flat and easy sections of trail, featuring some really nice boardwalks. From the boardwalks we got back to the roller coaster of undulating terrain, which eventually led back to the power lines, and back to the school.

When I arrived back from the first 10k loop, I grabbed a turkey sandwich and refilled my bottles with GU Brew. Dan and Pam were getting ready to head back out, and it was nice knowing I wasn't too far behind from them. I took a little more time in the aid station taking off my long sleeve shirt and grabbing a few other items from my drop bag. Unfortunately I also grabbed a Dunkin Donuts Munchkin from the aid table as well, which was not a good choice as I tasted it for the next twelve miles!

Loop 1 - plus some transition time - 1:20:15

Loop Two - The Crowd Thins; Catching Up (with) to More Friends

The beginning of the second loop was a little easier to navigate as many of the runners in the short races were well into their second loop. I did a little status check of all systems and felt decent and plodded along. I had grabbed my iPod and headphones from the drop bag, and was considering throwing on some tunes, but it seemed way too early in the day to do that, so I tucked both in the front pocket of my RaceReady shorts.

Things went along fairly uneventful for the next couple of miles, and I started feeling a bit zen as I glided along the trail, until before I knew it I felt my body become airborne and briefly suspended in mid-air, realizing I was about to land hard on face!

It has been a while since I have fallen during a trail race, and some might argue it has been too long, but there I was, stunned, covered in debris - thankfully not bleeding, and in a little shock. I had rolled both ankles during the first loop, and Karen mentioned she should probably stay behind me, just in case! Thankfully, when I fell I was alone, so no one was brought down with the ship, nor was I trampled by a herd of half marathoners.

I got up, laughed, and realized that I fell on the same side as the pocket where my iPod was stored, talk about thinking about the important things first! Hell, I am not worried about my femur sticking out over there; I can't listen to 'Little Red Riding Hood' by Sam the Sham and the Pharaohs later on!

All in all, I was fine, very lucky actually that it wasn't worse with all the rocks and roots on the forest floor, ready to apply a little blunt force trauma.

Not too much longer up the trail, I came across a conga line of runners, clearly re-entering the course after taking the scenic route for a little while. I then noticed that part of that lost conga line were Dan and Pam! I was pumped to see the both of them, and was able to tag along for the labyrinth section of the course that had completely befuddled me earlier in the day. We also met up with Trail Pixie, who was kicking some serious butt on the second loop, powering to a nice half marathon finish on a sneaky tough course.

It is always awesome running with Em, totally makes the miles go by quickly. I got to play the role of 'Pixie's Pusher' during the race, as she was looking for S-Caps, and like some weird trail side drug deal, little white capsules were passed with a nod, and the deal was done. Must have been the S-Caps, because Pixie blew us all away, and sped on down the trail to her finish line for the day.

Dan, Pam and I ran together for the rest of the loop, and ran three-wide as we coasted into the transition area. Two down, three to go... it was getting warm!

In the aid station, I snagged a couple turkey sandwich quarters, and a couple PB&J quarters, along with refilling my bottles. I will say, I thought I was over-doing it by bring the awkward 'handteen' I had received at a race as a raffle prize last year, but the extra 12 ounces of fluid were essential to get me through this one!

Dan and Pam were off on loop three before I knew it, but I needed to replenish my supply of S-Caps for the rest of the day and spent a little extra time going through my drop bag to get a few more.

In a jiffy, I was back on my way!

Loop 2 - plus all transition time - 1:24:41 [2:44:56]

Loop Three - Somewhere in the Middle

I basically gave up on catching Pam and Dan at the beginning of the loop, as I decided to walk the first section and eat my sandwiches. It was really interesting seeing pedestrians with their kids and dogs looking at this crazy person with a half of turkey sandwiches hanging out of my mouths, while I adjusted my sunglasses and unzipped my jersey for a little more ventilation... I was praying the race number pinned to my shorts would provide the slightest bit of ethos!

The third loop was cool because I was able to meet a few new people. One guy I came up on, let's call him 'Green Shirt Guy', was having a hard time. We chatted for a little while, and I made sure he didn't need anything I might have to help his race day. He mentioned this was his first 50k, and he didn't care how long it took, he was going to finish. He then added he had done a 24 hour race before, and that convinced me he'd be fine! Again, not too many races where your gut reaction when you come across a hurting runner is to ask if there is anything you can do to help.

A little farther up the trail I was coming up one of the short, steep ascents that led to a narrow crossing between two culverts via an esker. I secretly named the steep ascent the esker-lator during loop four, when I really started going bat-shit crazy. Yep, geological humor... that is where it's at.

Anyway, at the top of the esker-lator, I saw two runners going in the wrong direction, and I was able to get them back on the right path. Shortly thereafter, I found myself hopeless lost in the labyrinth section of the course, and after a few minutes of wandering I found myself back at the beginning of the labyrith, meeting the runners I had helped earlier. We completely the labyrinth section together, I was grateful!

As it turns out, they were both also planning on running the Stone Cat 50 in a few weeks as well, and we had a nice time chatting about training and how unexpectedly tough the day had been so far. After a little time together, I wished them luck, and picked up the pace a little.

As I came back into the section of trail that led back to the school, I saw Pam heading out for her fourth loop, but didn't see Dan, and wondered if he was calling it a day. Sure enough, as I came into the aid station area, Dan was hanging out, and let me know his IT Band was acting up, and he was done for the day. Nevertheless, I think it was awesome. Dan wasn't even sure he was racing, yet he showed and snagged 30k!

As I turned my attention back to the aid station, the volunteers hooked me up with some more turkey sandwich quarters and topped off bottles of GU brew... volunteers are no doubt the oil that keeps the engine of an ultra marathon running, and without these awesome people, these events are just not possible!

I started feeling like trash a little here, but never thought for one second about dropping at 30k and headed out for loop 4.

Loop 3 - 1:27:49 [4:12:45]

Loop Four - Hello Crapulence!

I figured I'd walk as I ate my sandwiches, and I took a shot of pure maple syrup - a little trick I was trying out for the first time, which I have borrowed from Steve 'The Bard' Latour. I will say, I think it was successful, but after a while the sweetness was a little too much to bear, and I early on in the race I realized my flask of syrup was nicely shaken into a froth of mapley foam... no, I am not complaining!

After I finished my food, I still felt like walking... then I walked some more... and then a little more. In fact, the first mile I basically had no interest in running whatsoever. This was tough, because my brain was going into DNF drop mode, but my heart was scrambling for ways to get the rationale part of my brain drunk and delusional. It was sort of like that scene from Animal House where Chip Diller (Kevin Bacon's character) is screaming, "All is well! Remain Calm!"

Snugly in survival mode for the first three miles, I just let it all go, and accepted the fact that muscles were sore, and I was not in a pleasant place. Once I made it to the halfway point, I found some energy, and started playing a little mental game I learned that definitely helps both mental and physical states, and will definitely been needed for Stone Cat! I saw a few other runners out there, but we were all quiet and just focused on the task at hand.

On the bright side, I finished the labyrinth section all by myself, and felt like I was on the home stretch. Unfortunately, just about this time, I felt the hot spot on the side of my heel actually pop, which was a blister opening on it's own, which shot needles of pain up my leg. This had a chain reaction, because it was like a cold shower for rationale brain - awakening it from it's stupor, and the last couple of miles I was entertaining, "I will drop at 40k if..." and "I will only start a 5th loop if I do this..." thoughts.

As I descended the power line hills back to the school, I felt every step with the blister, and thought I might have one option to switch out my socks and shoes. Then there was the fact that I had no desire to eat another sandwich, but knew I needed calories. I also realized from my cotton-like spit, and the more obvious deeper yellow hue of my pee, that I was dehydrated, and didn't have much left, but was pretty sure another 10k could be completed.

Back in the aid area, the volunteers, including Josh Katzman, Dima Feinhaus and a very nice woman whose name I never got, but was really supportive, helped get me moving forward and not dwelling on dropping out. I ate a little ginger candy, which helped the stomach, and get as much GU brew as I could. I also drank a cup of mountain dew, which was seriously as close to nectar of the gods as I have ever been!

I then attempted to switch out socks and shoes, but the second I sat down, muscles were cramping, and I needed to figure out how the hell to put my socks on that wouldn't completely immobilize me. Amid, cat call from Dima: 'This is a running race! The course doesn't start there!", I got my Cascadia's off and my New Balance MT 101s on, with a fresh pair of socks, and didn't even think about the other doubts and headed off to go get that 50k.

Loop 4 - 1:37:41 (full transition with shoe change and heckling) [5:50:26]

Loop Five - Just One More.

The last 10k loop actually felt a lot better than I had anticipated. The little mental game I had devised for my run-walk strategy worked well early on in the loop, and I was feeling confident. I also was able to look at each little section of the course in the light of this being the LAST time I had to deal with that particular terrain, especially sweet finishing the labyrinth section in that respect!

I ran this loop almost entirely alone, save a short section where I was able to chat with one of the barefoot runners in the race that was also running his fifth and final loop of the day. It was just amazing hearing him talk about his experience running a course with so many roots and rocks, and without any protection on foot. He actually said the worst part of the course were the sections of gravel on the power line trail, which to us shod folks were some of more forgiving sections.

I moved along the course I had become so familiar with over the duration of the day, and reflected less and less on the pain, or my watch, or anything formal, and simply thought about how the forest had changed distinctly as the sun moved across the sky. The 'labyrinth' section of trails was now completely covered in dull light, without shadows like the other laps, and it was much easier for me to navigate. It was probably only 2:45 in the afternoon, but it seemed a lot later with the fading light in that section of the course.

As a neared the last boardwalk of the course, which signaled the final ascent to the power line trails, I was surprised that I felt the urge to make a trail side pit stop. I took care of business, and as I was 'putting things back together' two walkers came around the corner. Again, I was hoping a dirt and salt caked face with a number on my shorts boosted my ethos as I tied the drawstring of my shorts as I walked up the trail, and they seemed unfazed and said 'Great job!' - 'For peeing?', I thought. 'I do that every day!'.

As I made it back down to the school I was psyched that I made it through so much doubt and discomfort after realizing I was going to be out on the course for over 7 hours, which was a huge wall for me. I sprinted to the finish and crossed the line, a repeat offender for 50k!

Loop 5 - 1:32:53 [7:23:19, unofficially]

First, I ran a lot of this race alone, but I could not have done it without the support of my trail friends. I feel so fortunate to have friends out there that are so supportive and eclectic and interesting! We all come to these races from our different worlds, carrying out different challenges, running for so many different reasons.

Second, I learned a lot out there this weekend. I learned a couple different strategies to mentally deal with those low moments that will inevitably come on during an endurance race. I never felt 'good' at any point during the course of the race. Even after a couple miles I felt sluggish, partly due to lack of sleep the night before and partly due to the events of the week that drained me on many levels. 50 Miles at Stone Cat still seems like a long way off beyond what I am capable of accomplishing, but if it seemed easy it wouldn't be much of an accomplishment.

Above all, I am beginning to dream a little bigger than I had been, and really can't wait for Stone Cat to make a whole-hearted to become a 50 mile finisher. I think I can do it, and I know that when I arrive at the start I'll have plenty of friends in toe to help me get there!

Happy Trails!

Weekend Warrior...

2011-08-08T21:36:00.000-04:00

There was an old beer slogan that said, "The weekend was made for Michelob", and similarly I had a few people ask me today if I was drunk when they found out how many miles I ran this weekend and what I was doing it for. I have to admit, I am fairly well acclimated to the looks I get when people catch me in a spot where I have to admit that I am hobbling because of what I decided to choose to do over the weekend, and then, of course, the questions of why, and the amazed reply that they don't even like to drive that far in their car. The fact is, I wouldn't do it, if I didn't love it, or have a really good reason to be doing it.

Follow the feet!

Fortunately, I got to spend the weekend enjoying my insane pursuit of finishing a 50 miler with ultra-marathoners, and fellow members of The Ultra Gang, Wild Bill and Breakheart Dan.

Upon a last minute email on Friday, I was able to recruit both Dan and Bill to help me along on what was to be about three hours on the trails at ultra marathon pace. We met in Ipswich and headed out for some miles in Willowdale State Forest, choosing to run the Bay Circuit Trail out toward the Hood Pond section of Willowdale and Cleveland Farm State Forest.

Even camels will take a drink or two!

It became quite apparent that the pleasantly warm temps would be nothing compared to the increasing humidity. It was certainly not a hot day, but the humidity was up enough that sips from hydration packs and water bottles was mandatory. In fact, Dan ran out of fluid about two hours in, and I thought I was over-doing it with 85 ounces in my hydration pack, but sucked it dry just about the time we were finishing the run. Dan and I were both convinced that Bill must be part camel, as he only had about 60 ounces of fluid with him, and as we stretched out afterward Bill found he barely drank half of his supply!

Dan doing his best to smile amid the conditions.

Humidity aside, it was great to spend the morning on the trails with a couple great friends. Lots of laughs, and I totally appreciated some of the training nuggets that both Dan and Bill were willing to share. In total we covered about 15 miles in a little over three hours, and it was exactly the pace I was hoping to do for my long run this weekend. The only downside was that the humidity left me feeling wiped out for the rest of the day and didn't inspire a whole lot of confidence in the big picture of my training and racing goals. All things considered, next weekend I get to spend more time on feet on the trails with Dan, Bill, and many others from T.U.G. at the TARC 12 Hour Ultra, and should have plenty of opportunities to learn more from my experienced ultra friends.

Sunday rolled around with lots of rain and more humidity, and I was happily thinking about how much I was going to enjoy my rest day. Then something happened.

I had been reading some advice on 50 miler training in Ultra Running Magazine, and part of the article explained that it was important to learn how to run on tired and taxed legs. The original idea was to do a couple hours of running and walking on the roads, and then I resolved that I was training for a TRAIL race, and should make the mileage happen on trails. Unfortunately for my tired legs the closest trails are at the Prospect Hill section of the Bay Circuit trail, which features a hill about a fifth of a mile long, which provides about 150 ft. of elevation gain per ascent. Not much compared to other locations, but all of the above, plus lots of rocks and roots is enough to destroy lots of muscle groups.

No, I am not having fun, yet.

I used a 4 min. run / 2 min. walk strategy getting over to the hill, and then spent the better part of 75 minutes going up and down the hill.

I am not sure exact what the grade is on this hill, but it seems damn steep. Plus the bottom section is fairly runnable, but the middle and later two-thirds of the hill show how lightly traveled this section of the Bay Circuit Trail really is. I actually stopped my watch and did some impromptu trail maintenance on a couple of sections where the grass was nearly knee high. I figured it would be helpful when descending the tricky terrain.

For the second straight day the air was saturated with juice, and the vast greenery between the trees in this section of woods was laced with mist, and the quiet trail was a little spooky in an Arnold - Predator - kind of way. I was on the look out for red dots, and no exaggeration, once down the hill I slipped and fell on my backside, and a squirrel in an adjacent tree fell from a limb to the forest floor and scattered back up the tree.

I got up and went along my merry way, because just like Jessie Ventura, "I ain't got time to bleed".

In total, I got about 2,000 feet of elevation gain on this run, and added a few miles after the hills to get a nice even 10 miles in about 2 hours, and 15 minutes.

All things considered, I was happy to have accumulated 25 miles and about 5 1/2 hours of time on feet over the course of the weekend. It was all at a relaxed pace, but I did get the added challenge of some hill climbing on tired legs. It hurts today, and was probably not a great idea the week before a race, but I am sure after a few days of recovery I'll be ready to roll this weekend at TARC Summer.

Hokas are coming this week, and I hope to log a few miles in them before trying them out over the long haul at TARC.

Happy Trails!

Shoes, Shoes, Shoes!!!

2011-08-05T00:05:00.000-04:00

Perhaps I am just at the age that I do not have enough experience to have seen trends come and go, and maybe I am just the right age that the shoe companies target when the newest fad comes out, but after looking into my newly organized gear closet at our new place, I realize I have a ton of different shoes!

I am starting to realize that shoes are really like relationships we have in our lives. Some pairs are simply bliss, while others are fraught with pain, discomfort and bitterness.

You buy shoes new, and they are fresh and clean and full of promise. I am not one for foot fetishes, but there is something sexy about a new pair of shoes!

There seems to always be a honeymoon period with the shoe, where everything feels great, you and your new mate are clicking and just effortlessly rattling off the miles. Then there is the middle of the relationship where things just keep going on like they always have...or the problems begin to arise, and then there is an end, where the old friend is retired after miles of reliable service, or a short and prompt divorce occurs and the relationship is mercifully over.

I am thinking about all this now because for as many shoes as I have been through over the last few years of resuming my life as a runner, I have yet to find that 'reliable' shoe. I am not sure if it is because of the types of running I do, or is a product of the fads I have bought into, but at this point I am standing here looking for a shoe that will be able to handle lots of miles and function on both the trails and the roads... is that too much to ask?

I don't even think I am asking for suggestions here, I am just lamenting that I have found myself really happy with certain shoes for certain situations, but I am increasingly finding less and less in my bank account for footwear, and just need something reliable and versatile. Does that exist? Or am I like that tradesman that feels like he needs a work bench that includes every tool for every job, when I hammer and some duct tape will do just fine!

Just like old girlfriends, I don't want to sit here rating all the old shoe relationships I have had, because it is easy to romanticize about the old days and the shoes that just always worked for me when I was a speed demon in college... I seriously switched my brand trainers and racers ONCE throughout college!

I have found great options for certain situations lately, but haven't found THAT shoe. I have been thinking about minimalist / barefoot running, and see both sides of the story on that front, but definitely feel like, for me, I need cushioning for the mileage I plan on logging in preparation for a 50 miler this Fall.

Enter my new 'mail order bride'...

I am going to try a pair of Hoka Stinson B / Combo XT's. It is a big risk and I will have the return box ready at hand, but for what I am seeking - versatility(roads and trails) and high mileage - it is a chance I am willing to take.

More on show reviews later, though, because thankfully I have been injury free for multiple months now, and have been using many different brands / models, and have LOTS of thoughts and opinions on footwear with my accumulated years of experience.

Hoppy trails!

Marathon Training Plan? What Marathon Training Plan?

2011-08-01T22:48:00.000-04:00

I was reading a profile of an ultra-marathoner in Ultrarunning Magazine a couple of months ago, where the athlete mentioned that she would compensate for the inability to race in a number of official races by creating her own events. She would set a distance and select a course and have at it. As she mused, she won quite a few of those events, because, after all, she was the only runner in the race!

Taking a page out of this runner’s book, I was recently thinking about doing a long run over the last couple of weeks, and this past weekend, decided to create my own event.

I had been thinking about my progress as an ultra runner a lot lately because my goal for this Fall, as well as my 100 mile aspirations for 2012. I have been trying to get advice from a lot of people that have done a 100, or really any event beyond my personal accomplishments, which at this point is roughly 32.5 miles, and 6 ½ hours of time on feet. Most of the advice has been grouped around the thought that one needs to pay their dues before they take on the immense challenge of a 50 or a 100 mile run. This is definitely something I can appreciate, because ever since I started my journey back to running from weight gain and sedentary life, everything has been about paying my dues for each distance.

There were 10 mile runs a few years back where I needed to walk early and often. Where I would force myself to run at a certain pace, and cover the distance, often times I would end up hurt having stress my body too much. Then there was the half marathon distance run I did during the middle of the winter because I wanted to see if I really could do it. A run where the final 2 to 2.5 miles were marked with lots of walking and lots of pain. That was also a moment where I created a ‘fake’ event to push myself beyond ‘normal’. That was a run where I sat in immense pain, thinking the marathon was impossible. Then there have been more recent training runs where I have been absolutely crushed by distances from 15 to 20 miles. Then, of course, there was my experience with the TARC Spring Classic this past April, where I accomplished my goal of finishing a 50k, but was haunted with the thought that 50 miles was so far away from my current fitness and capabilities.

The silver lining to all of the above is that now I can go out and run 10 or 13.1 miles without having to stop and walk, and consider them distances I can run at any time. A definite mark of progress! I can’t help but think that the other distances will follow suit in due time.

With all this in mind, I have been thinking about the marathon distance a lot lately. One of my ultra running friends mentioned her progression was to run a bunch of marathons, and then a bunch of 50ks, then a bunch of 50 milers, and now she’s up to a couple 100ks, with her trajectory, no doubt, for a 100 miler. To date I have completed five races where the distance was marathon or greater, and I have operated under the impression that one stays away from ‘marathon’ distance when training for like distances. Over the last couple of weekends I have been thinking that I want to break free of that thought. Enter my training Saturday evening.

I decided to head out prepared for 3 to 4 hours on my feet, with all the intentions of incorporating walking breaks, and running at much more relaxed pace. I left with about 85 ounce of fluid in my Platypus hydration pack, a couple gels, a PB&J sandwich, and a couple packages of Peanut Butter crackers. It was still warm and sunny, and I know that is usually my Achilles heel when it comes to conditions, but I was out there to go slow, after all! My decision was to run south out of Rowley, through downtown Ipswich, and on to Essex, MA. I knew I could get a good three hours on this route, which I had never done before. I also knew of a couple areas where I could duck in and add a couple trail miles to break the monotony of the road miles.

I wasn’t entirely sure what break out I would use for my running and walking breaks, but after the first little while, I decided 10 run, 2 walk would be fine for the time being.

The first half hour drifted by and I arrived at the Dow Brook Reservation trails, which has to be highlighted by this bridge that made me impulsively stop and take a photograph because ‘The Bard’ would have wanted me to do so, I am quite sure.

The miles on the Dow Brook trails was nice because it offered some shade from the sun, and a nice place to dispose of some fluid, that one just cannot do on a busy state highway!

This does bring up a good point about running long on trails. Sure there are bugs and the isolation can be a little creepy at time, but at least if you are properly hydrating, you can actively participate in the water cycle without obviously breaking a few laws. This was something that did bother during this run, because it was warm, and I should have been drinking way more, but more on that later.

The minutes seemed to click by, and before I knew it I was through and out of downtown Ipswich, and on the road toward the Essex border. This is a long, open stretch of pavement that clearly provide some ample body blows to me during these middle rounds of this training run. I arrived at the Essex border in about 80 or 90 minutes, and had been doing a good job sticking with my run-walk breaks. I also was happy that the first package of crackers went down easy and provided a nice little boost into the second hour.

From here the road seemed to go on forever, and I started to feel a little aching in my legs as I ambled by salt marshes and pasture lands, stopping by one of the few ‘shady’ spots to take a picture while I took care of some other business. This was probably the longest section of the entire run that made the mind wander, but I had been feeling good. Eventually the pasture lands started to blend into houses, marinas, and clam shacks… welcome to downtown Essex!

Essex was particularly hopping at this point in the evening, with lines out the doors of the famous fried clam restaurants, Woodman’s and Farnham’s. I am not much for the fried clam, but the views across the Great Salt Marsh were enough to satisfy my hungry soul.

At about this point I was at about 2 hours, and was close to 12 miles, and decided to roll the dice. Run another 1.1 miles, and then I’ll have to run 13.1 home for the complete marathon. Amazingly, as I was getting ready to make the turn around I noticed I had arrived at the Essex-Gloucester border! That was the first real reality check!

At the turn I noticed my knee soreness had abated completely, but my lower abs were a little sore, which was not a good sign. Nevertheless, it was back past the crowds at the clam shacks, as the sun began to sink ever further toward the horizon. As I approached the completion of the third hour I felt pretty good, deeply entrenched in the long stretch of lonely road from Essex to Ipswich. I was coaxed to stop and take a photo as Trail Pixie subconsciously lobbied that I MUST get a creature photo or the run would not be complete!

Why the long face?

From there, there started to be less and less horsing around. I took in a quarter of my PB&J sandwich which began as a work of art from the still life collections, only to now become something more ‘modern’ or ‘post-modern’ in appearance. Fortunately it tasted great! Just about the time I arrived back in Ipswich, I realized I was out of fluid in the Platypus with about 45 minutes left to go. Not a good feeling, and this was about the same point that I realized I needed my head lamp because it was dark. Talk about low points.

Running had been much less frequent, and I knew I was fully entrenched in survival mode. I didn’t pay much attention to the watch, just ran for as long as I could, and then walked for a couple minutes. I finally arrived at the place where I needed a drink, even a couple miles from home; I decided to stop at a convenience store with my one dollar trying to quench my thirst. Evidently buying a drink for a dollar is no longer possible, but the kind clerk spotted me the tax and I sipped powerade as my legs screamed for an end.

I arrived home, 26.4 miles and 4 hours, 27 minutes more experienced than I had been hours before, and the next 20 to 30 minutes following the run were about as close to being a zombie as I ever want to be. Walking was definitely an issue, as everything resembling a muscle in my lower legs was cramping. My wife had one hand on the phone to call 9-1-1, as I assured her I was fine.

With a couple days between me and the run, I feel fantastic, and am almost positive that dehydration was the key to the amount of pain I was in following the run.

The only issue remaining today is slightly sore abs, but otherwise I feel like I could run - much different than my other ‘post marathon’ experiences.

Nevertheless, I feel like I have a lot of work to do, but today marked the opening day to sign up for the Stone Cat Trail Races, and I wasted no time to join many of the other Ultra Gang crew for the 50. I am cautiously excited, and know I will have lots of support on the course between Gilly’s crew, and TUG.

This is definitely the next step, and it is a trip to feel like I am to the point where I can fake my way through a marathon if I had to! That is definitely something that I should not take for granted!

Happy trails!

Run stats:

- 105 ounces of fluid, 85 powerade/water mix, 20 ounces powerade

- 2 packages of PB crackers

- ¼ PB&J sandwich

- S-Cap at 1 h , 45 m

- NO gels.

- Mostly roads, some trails

- 85 degrees, sunny, to start, 75, night, to finish.

Trail Runner Scat... A Few Notes...

2011-07-26T01:14:00.000-04:00

It has been way too long since I have posted anything on the blog, and I really have missed it.

The break has been a little utilitarian, because I really haven’t been up to much, but it has also been to focus on other life things.

Here are a few quick thoughts and updates:

* TARC Spring Classic 50k thoughts. I really wanted to write a full on race recap of this event, and I am sure as future endeavors develop I will keep coming back to this experience. The over-reaching thought is that essentially this was a sign of my personal progress as an ultra runner, but it was fraught with learning moments. My time was the product of bad conditions, a tougher than expected course, and a few bad choices during the race. In the end, I accomplished my only real goal, which was to finish. Plus, there were a lot of folks that didn’t show or dropped early, and I am proud I kept moving forward when things got tough.

* Plans for the future… I have been repeatedly bitten by the 100 miler bug. I want to do it, but it is like traveling to another continent during the 16^thor 17^th century – the lure of the grand adventure is there, and you may know people that have done it before, but there is so much that remains a mystery. My initial plans are to try to qualify for VT this Fall by running the Stone Cat 50 Miler, and hopefully will learn enough during the process of training and racing to understand more of what it will take to get to the start line in Vermont prepared to go the distance. Sure, it is ambitious, but running another marathon seems so boring. LOL.

* Racing plans… Still going to go to the TARC Summer Classic 12 Hour and will do my best. My plan is to use it as a ultra marathon seminar and internship with the venerable professors Pixie, Latour, O’Mara, Scotina, Morris, Lahham and Swistak. Only plan, hang with them, run slow, push myself a little, and laugh a lot.

* * More racing plans… Looking at the TARC Fall Classic 50k as a nice primer for Stone Cat.

* Thoughts on footwear… At a bit of a crossroads with the minimalist footwear experience. I have lots of friends trying the Hoka brand of shoes, and I am curious, and heaven knows I am going to be logging tons of miles as a good wear test, but I am just not ready to drop that much money for shoes I haven’t heard enough about. Making on last gasp with the minimal footwear, as I bought a pair of Saucony Kinvara’s and will be certainly keeping track of how well they hold up with the mileage I am sure to put in this Summer and Fall. Some of my older minimal shoes have not performed well on longer runs, and I am wondering if it is because they are just older, or not built for higher mileage, but I am hoping the Kinvara’s can bridge the gap.

I will try to come up with more timely posts, and as my sights are set on a more substantial goal, I will surely continue to keep everyone posted on the journey.

As Emerson quipped, “Life is a journey, not a destination”. I hope through this journey I will truly live.

ToTR... I Wish I knew How to Quit You!

2011-04-24T22:16:00.000-04:00

I felt like it was time to stop blogging about my running and my fitness pursuits.

I considered the value of putting words down in this forum only to find no one is reading.

I thought, "If this is going to be a purely cathartic way for me to think through my running, why not just open a word document on my desktop and remove the self publication?"

No one cares about the idiosyncrasies of my training. Plus, there are some race reports that just seem like they are not worth the time and the effort.

As someone who has taught others how to write serviceable papers, I know that the crux is the thesis. After all, every piece of writing should have a point.

I guess here I could make my argument about how even stream of consciousness compositions have inherent aims and goals, but really that isn't the point of this post.

The fact remains that as much as I'd like to end this blog and start something new and seemingly 'more fitting' to my running adventures and goals, which include more than the trails, I seem to come back to the fact that I am most at home on the trails.

2010 was definitely a year where I spent way more time on the bike and on the roads, but that doesn't mean I was less of a trail runner.

In many ways I see the symbiotic relationship between trail running, ultra running, and the pursuit of accomplishing those things that seem impossible. I realize sometimes my adventures may include only one of the above, but I also know that often times they include all three.

So there will be no 're-branding' for Runnin' Rob, and I will definitely consider a more reliable schedule of publication for this blog, but just like my philosophy on running and life, I want to make sure my dreams and goals are not bound by routine or anything predictable.

So here I go, just like the sign in front of the Quick Stop in the movie 'Clerks' reads:

"I ASSURE YOU WE'RE OPEN!".

Tracks of a Trail Runner traipses on.

Race Report: Marine Corps Marathon, or Getting Opus on Y'all!

2010-11-18T01:35:00.001-05:00

It has taken me a couple weeks to process everything that went down in D.C. over Halloween weekend, but I think I have finally arrived at a spot where I feel like I have sorted through everything and can at least attempt to encapsulate the experience in a single post.

Be forewarned, if you are not a runner, some of this might not make much sense, but take the literary journey nevertheless, there may be something in what follows that might resonate and slightly inspire, if I may be so bold.

Pre-Race

I flew down to D.C. on Friday morning... actually, check that, I flew down to Baltimore Friday morning, and took the regional commuter rail from BWI, which actually isn't even quite in Baltimore at all, down to Union Station in D.C. When we arrived in D.C. we had a general idea of where we were in the city and what we could possibly do before we headed over to our hotel, which was actually not in D.C. at all, but in Alexandria, VA. Even having scoped out the Fodor's on the train from BWI to D.C., I still felt like a perilously lost tourist gripping my luggage extra tight as we looked for someplace for lunch.

It is actually sort of interesting how much my anxiety came out during these initial phases of being down in D.C. It wasn't a particularly hard trip, with a quick trip from Boston to BWI, and the train ride was smooth and simple, but I think just being away from all of the safety of familiar environments was enough to dig deeper than usual.

Polished off a burger and fries at Johnny Rockets and headed out of Union Station. We figured since we had a few hours to use before check in time we'd see some of the sights. We headed over to Capitol Hill and saw the Supreme Court, Library of Congress and the Capitol Building. I don't think it really registers or resonates until you are standing tall in front of these massive structures. Sure, they are only buildings, but they are truly national landmarks and have so much history tied to them.

We moved on to the front of the Capitol and got the amazing long view of the National Mall all the way down to the Lincoln Memorial. It was interesting to see all of the activity on the Mall in preparation for the John Stewart and Stephen Colbert rally on Saturday.

Next we decided we make our way to the nearest DC Metro Station and head over to Alexandria. By this time, all of the walking and handling my bag, which had a broken wheel, was getting to me. My hip started to get increasingly sore, which was not a good sign, and then my shins decided they'd also get into the act.

Leading up to the race I had the shin injury which kept me entirely off my feet for most of the last two weeks of September. Having seemingly survived and recovered, I was able to get some good training in during October, but once I began to taper my hip and glute issues were acting up, as was my IT Band problems (seemingly out of nowhere!), and with all of this happening I was even questioning making the trip to D.C. at all.

We actually were about to head in the direction of the Metro when a Capitol Police Officer started hollering at my Mother about her New England Patriots sweatshirt. Talk about surreal, given that moments earlier we saw a Capitol Police Officer on a Bike speed past us and pull an near endo getting off the bike to simply tell a guy with a camera and a tripod he needed a permit to be filming!

Turns out this Capitol Officer was laid back and we asked him where we might find a restroom, and he pointed us to the Botanical Gardens. Now only a trail runner would initially think that it is quite odd that I'd be encouraged to do what I typically do out on the trail - pee on the bushes - but my mind quickly stepped back into reality.

Capitol Rotunda from the Desert Room in the Botanical Gardens

The gardens are actually incredibly amazing and I highly recommend that anyone heading to DC take at least a little time to check them out.

We finally made our way to the Metro, to the Hotel, and at long last I was able to sit down and get a little settled in after what was a long day using almost every form of transportation.

As I sat in our surprisingly posh digs for the weekend I decided it might be nice to head out and see the neighborhood, as we were staying in the heart of 'Old Town' an uber ritzy section of Alexandria that holds a median home value slightly north of $500,000. Historic brownstone heaven if you have a cool half mil to throw around.

Lacing up my shoes I wasn't sure if I was making the right choice given all of the carnage walking had done to me earlier in the day, but I figured I would leave my 20+ pounds of luggage at the hotel for this journey.

As expected, running through the neighborhood was very interesting. Passing every type of luxury sedan while trying to make sure the brick and cobblestone sidewalks didn't prove to be my marathon Benedict Arnold.

Just as I was about to cross a street I was cut off by two surging dogs taking their owner for a walk. Abruptly stopped, we exchanged apologies, as here I was running in the twilight without a light, and she feeling bad that her dogs nearly took out a runner. In Boston this would most likely be the end of the encounter, but we struck up a conversation, and when she found out I was a visitor I got a 15 minute personal listing of all of the places to find good food in the area. In all honesty, the good outlets for eats was taken well, but I was secretly looking for a running store I knew was in the area. Yeah, just what I need, gear hunting whilst on vacation!

After a few turns, I finally found 'Pacers', the spot for runners in the D.C. Metro area (http://www.runpacers.com).

To put it simply, for a trail runner that has had his share of experiences with running stores and gear, Pacers was THA BOMB. I could have avoided my anxiety of packing Gels in my TSA liquid and gel bag, which happened to be Carb BOOMs - not a flyer friendly brand for the TSA agent without a sense of humor, as Pacers had an amazing selection of Gels and Energy edibles, along with a few different types of electrolyte drop tablets. They also had an amazing selection of packs for hydration or otherwise. It was a little piece of heaven for me, and I ended up solving one of my raceday problems by picking up a Spibelt (http://store.spibelt.com/product-p/7bl-a001-001-mesh-parent.htm) for my gel packets, since I was opting for the CWX compression shorts instead of the RaceReady's.

Gear acquired, I happily headed back to the hotel, save a trip to a local Trader Joe's I found on the way home. Once I got back I figured the only thing left to do in the day was to go on a recon mission to the Pool and Gym to see if there was perhaps a hot tub on the premises, and to my job I did indeed find one!

As I sat soaking my soreness, I had the chance to meet a few other marathoners staying at the hotel, one of which was also into trails and ultras, and was following up his Marine Corps Marathon with the NYC Marathon the following weekend. At least now I had one other person in the world that made my goal of two marathons in one week not so crazy!

Saturday I woke up feeling decent, not too sore from the previous day, which was a good sign. After getting ready, old friend and fellow Marathoner Josh Hill swung by the hotel to pick me up for our trip into DC for the Marathon expo. After arriving, I was blown away by the level of production and pomp that is a large marathon expo. If my experience at Pacers the previous night was a light slice of heaven, this was Nirvana!

The Marine Corps does a fantastic job with all aspects of the race and it isn't a Marine Corps branded marathon, it is a Marine Corps production full on. In fact, as I went to obtain my number and race packet I wasn't sure if I needed to salute the two Marines at the booth.

During the expo it was just cool to see all of the offerings, and after a while the whole Turkish bazaar atmosphere wore thin, but before I was ready to bug out with all the essentials taken care of, I made sure I got in line to meet one of the top U.S. distance running stars, Ryan Hall. It was very cool to meet Ryan, and he took the time with everyone, not just to say hello and sign an autograph, but also to ask about our preparedness for the race. I have had the chance to meet a few pro athletes in my life, and distance runners all seem to be universally cool and down to earth, which isn't all that surprising given we all seem to start at the same place and all have to log the miles to succeed at whatever level we are on.

Following the marathon expo we were on our way out of D.C. and amazingly found a parking spot literally steps from the Lincoln Memorial, to which Josh swerved into the spot asking, "Hey, this doesn't happen every day! Oh, wanna see the Lincoln Memorial?"

Not wanting to do too much walking the day before, given the toll the previous day seemed to take, I agreed it would be cool, since this was my first trip to D.C., as was the case for my Mom, who was with us. I didn't want to be that pre-race diva, either!

The sightseeing progressed from the Lincoln Memorial to the Vietnam Wall, to the Korean War Memorial, to the World War II Memorial, and eventually over to the White House. By the time we were heading over to the White House, both hips were now sore and achy, as were my shins and lower back. I didn't complain, but I was seriously starting to wonder what I was doing down there. This was not the way I had hoped I'd feel less than 24 hours before I was supposed to run 26.2!

After the sightseeing, which was TOTALLY worth the aches and pains, Josh and his girlfriend invited us over their place to have a lovely carbo-loading dinner. Following the dinner, we headed to the hot tub at the hotel, as I needed one last desperation soak before the main event. We met a few other marathoners, as well as some of the people that were in DC for the Stewart/Colbert Rally.

Read to Go!

Back in the room I went through my usual race prep and anxiety, which was heightened due to all of the 'what ifs' with my physical state. I hadn't run a sustained 20 miles throughout the whole training cycle, but I did have three long ultra training runs that were 20+ miles and ranged from 3 hours to 4h, 10 mins. in length, so I had the time on feet locked in for sure, but there was still that anxiety of getting to 10 or 16 miles and having everything stop working and not being able to move to at least slog my way home. I just wanted the finish, not just for me, but for my Dad, and for my Grandfather, and for the many service men and women that gave me the freedom to run like a fool in our Nation's capital.

Bag packed, alarm set, and it was off to dream land... well sort of, given that I woke up every two hours like clockwork!

Race Day

The alarm went off at 5 and I sluggishly got ready and met Josh in the lobby to take the hotel shuttle to the Metro Station. I must say, being SUPER hydrated in an unfamiliar place, with few pit stop options is not a cool place to be in! Thankfully the Metro ride to the Pentagon, where the Runner's Village was set up, was quick and before I knew it we were among the throng of people streaming from the Pentagon Metro Station over to the parking lot where the security check in and pre-race holding area was located.

I was reluctant to start the process of warming up because it was still dark and cold. The temps for the day would be very nice, but the 8 a.m. start, combined with a 7:30 sunrise made it difficult to shed layers and check bags, especially when the plan was to run in a sleeveless t-shirt.

Nevertheless, I began the process of making myself bionic. I had the compression tights on for the hip and IT band issues. For good measure, I put on the IT band strap under the shorts just to make sure that behaved, and I invested in some KT Tape, and braced my knee in that respect as well. I felt ready, and strangely with a desire to find and terminate someone named John or Sarah Connor... or run for governor of California.

The minutes passed by quicker and quicker, and I made the decision to try to use the porta potty one last time before heading over to the start, which was a bad move. By the time I got out of the porta potty and across the parking lot to the road that led to the start the gun went off. I would have been upset if it didn't dawn on me that a.) I had a chip in my bib, and b.) there was no way I'd be crossing the start line anywhere near the gun.

As I walked the half mile or so to the outskirts of the corrals, I just tried to relax and get focused. I passed about 200 porta potties on the way to the start line, which made me feel silly that I waited in line, but I chalk that up to a first timer mistake. All said and done I made it to the masses still walking like herded cattle to the start line. Things were getting exciting as we could hear the music and the PA announcer booming, and the yellow and red arches of the start drew near.

And then it began...

There was surprisingly plenty of space early on to maneuver and get into a decent rhythm toward the back of the pack. As I started passing runners and moving up things got progressively more congested.

The first couple of miles are actually quite challenging as we headed into the Virginia city center of Rosslyn, which is directly across the Potomac from D.C. this initial stretch is definitely high energy, but it includes 30 feet of gain in the first mile, and a gradual climb that gains 70 feet to the second mile marker.

The adrenaline of the start definitely helped as I made it to the mile marker in 9:05, but from there I definitely backed off the pace for the next few miles.

My body felt good at 2, and we entered the chaos of the first water stop. I was carrying my Nathan Handheld bottle the whole way to make sure I was properly hydrating throughout the race. At first the thought of having a hand held bothered me, but it allowed me the luxury of having roughly an hour of fluids at hand, to have liquid to wash down the gels, and any time lost trying to get my bottle filled at the tables was gained when I could take the express lane through a few of the other water points.

On that note, the Marines at the water stops were awesome when I came with my bottle and asked for a refill, and it doesn't get more efficient than the Corps!

From two to three the course gains another 40 to 50 feet of elevation, but I honestly didn't feel any of it based on my slower pace and training on the trails. In fact, after this initial climb to three miles there is one more big elevation gain from 6 to 8 (120 feet), and the final .2 to the finish is uphill to the Iwo Jima Memorial.

During the 4th mile I meditated on my splits, as I was averaging about 9:30 pace, which seemed far too slow to start things off. I also was thinking about how the initial plan of running 8 minutes and walking 2 was sort of out the window since I had been running for close to 35 without any walking breaks. As we came toward the four mile mark I looked down at my watch and saw 38:26 which was down toward 9:35 pace, and I knew it was during the next mile that I needed to make a decision about what kind of day it would be.

Just about that moment I had a bit of déjà vu. I looked at the scene and the thoughts running through my head and I thought, "Hey, I dreamed this!". I honestly had a dream earlier in the Fall that I was at this very point in the race, thinking about how slow I had started. I don't remember how the dream played out, but I know that the gist was that I turned things around and picked up the pace and had a fantastic finish.

I am not sure if the déjà vu triggered something primal, but as I ran the 5th mile, I ate a gel and tested out what the body would do if I started to gradually increase the pace.

We crossed the Francis Scott Key Bridge into D.C. and ran north along the Potomac. There was a bagpiper, which also got deep into me. As my Great Aunt says, "You know you have that Scotch blood when the pipes make you stand at attention!" In this case they made me run a little faster, and upon arriving at mile 5 in 47:38 (9:31), I knew it was game on.

Back in the summer I ran the Yankee Homecoming 10 miler with the strategy of using surges every mile to help my split times and eventual pace down to a slightly faster level. The idea was to run at a reasonable pace, but then surge at every mile marker for 45 to 90 seconds. Not an all out sprint, but a slight push to another gear. After the allotted time, I backed off to the reasonable pace.

I found this does help to get split times down, but one of the other benefits is that I actually find my 'reasonable' pace becomes slightly quicker because it feels easier than the surge pace.

This was a good strategy for the 10 miler, but the last 1.5 miles of that race was pure hell. Certainly not something one wants to incorporate in their marathon race strategy, right?

Well, staring at 5 miles in the books, a decision I would not use walking breaks, and decently fresh legs, I thought, "Well there is only one way I know of gaining back time, and that is running faster". At this point I resolved that I'd use the next few miles to throw in these surges, and see how long I could handle it, and how much time I might gain.

The next five miles brought us back toward D.C. through Georgetown, back along the Potomac again, and toward the Lincoln Memorial. Georgetown was crazy with people packed along the side of the road screaming so loud you could not hear yourself think. It was really a huge lift.

I really wasn't too concerned with individual mile splits at this point, as I really only checked my watch when we cleared a mile marker.

The surges seemed to be agreeable, and I resolved that the 10 mile mark would be an easy point to see what kind of progress I was making.

10 miles arrived as we passed the Kennedy Center of the arts, just a half mile outside of the next major scream tunnel at the Lincoln Memorial and I looked down to find 1:31:10 as my 10 mile split! In retrospect, I ran the second 5 mile segment in 43:32 with my 10th mile split at 8:03! I checked all my systems at this point, and things felt good. We got a huge lift in the chaos of the spectators at the Lincoln Memorial, and I realized then that I had a shot of reaching the halfway point at 2 hours.

I continued to throw in surges, figuring that at the very least if I crashed and burned over the last 10 miles I could go home with my head held high explaining that I at least got to the halfway point in sub 4 hour pace following a slow first 5 miles.

The 5k from 10 to the half was a bit more remote as we headed on an out and back to Hains Point, which is at the tip of a DC island in the Potomac, which makes up East Potomac Park. As we arrived at the turnaround at Hains Point, we also hit the half timing mat and I looked down to 1:59:01!

I felt like I had accomplished my mission and settled in for most of mile 14.

I felt good, and there was a little voice inside of me that was whispering, "So you made it here, but are you willing to push a little more to put some time in the bank?" As we passed a bluegrass band twanging away I started to agree with the voices in my head (did I just say that?), and at mile 14 I resolved that I'd try to surge each mile for as long as I had the gear, and could make it happen.

From here things got a little less clear, and much more primal.

I hit mile 15 at 2:13:01, which, I didn't realize at the time was a 41:51 five mile split from 10 to 15. From 15 we headed off the East Potomac Park Island and back toward the Lincoln Memorial again. I started to have a little trouble here with my mental state and my legs were beginning to show some signs of fatigue. This was quickly spelled when a pounded a gel, filled my bottle with more Powerade, and cruised by the furious fans at the Lincoln.

From here the course takes runners the length of the National Mall toward the Capitol Building. When we arrive at the Capitol we head back down the other side of the National Mall toward the bridge that carries us over the Potomac one last time.

This was also a tricky section for me, and I think over these four miles I surged only a couple times. Mentally I was cracking a little because it felt like the longest two miles to the Capitol. Once we rounded the turn I got a little bit of a lift seeing the 19 mile banner and knowing I was only 1 mile from 20, which would be a mere 10k from the finish. It is a wonder what little mental tricks you can play when things start getting rough!

20 arrived just before we hit the bridge across the Potomac and I was elated that I had run 20 without stopping, which was a huge victory considering what I had thought might happen on this day, I also noticed I made it to 20 in 2:55:38!!

I didn't even think about it in terms of sub 9:00/mile pace, and I definitely didn't think about how my split for the five miles from 15 to 20 was 42:37. I simply thought I might have another surge in me, but beyond that I wasn't sure.

I took the surge at 20, and a very short surge at 21, and from there it became a pure guts race.

This stretch was perhaps the most barren, as there was no shade since we were running on a closed section of interstate highway, which also meant there were no spectators. The drop demons came swooping down and were eating at my confidence. I began thinking about how I only had one gear, about how this section of the course was miserable, about how maybe I had worked way too hard earlier and the race and I was now about to pay dearly for it. Each step felt tougher than the last, but I refused to walk.

Finally we came down off of the interstate, crossed the 35k timing mat and the 22 mile marker, and into Crystal City, which is another city center across from D.C. in Virginia.

Crystal City was filled with cheering spectators and music, but it was all just a whirl of an unintelligible cacophony to me. I wanted to stop and walk, I felt wrecked, and this little out and back section was getting on my nerves. I wanted to head toward the Pentagon, where I knew the finish was near, and instead this race is taking me into a canyon of yahoos telling me how fantastic I look.... whatever!

At the turnaround in Crystal City I must have missed the 23 mile marker, which didn't help my mental state. Nevertheless I pushed on, and at this point I started feeling a little tightness in my chest, which brought on a whole different level of concern.

It wasn't much, but it was there, and it bothered me. The last thing I wanted was to drop dead at mile 24 of the marathon, so just as we were crossing the 24 mile marker I decided to walk for about 30 seconds.

This seemed to help, so I started running again, and made it just past 25 miles when I had to walk for another 30 seconds. Passing the Pentagon at mile 25 I looked down at my watch to see 3:37:56, and I knew sub 4 hours was in the bag. Ironically, my five mile split from 20 to 25 was still an impressive 42:18 amid the rough miles and little bit of walking.

Mission Accomplished

I walked one last time just around mile 26 and then charged up the final hill toward the finish and the Iwo Jima Memorial. Moments later it was Mission Accomplished in 3 hours, 52 minutes, and 21 seconds!

As I walked through the chute I began to lose it, as I was overjoyed with the finish. I ran with my heart pinned to my jersey, without fear of giving too much too soon, and in my own little way I felt like it was the only way I knew how to run the race to honor my Dad and my Grandfather, both Marines.

As I got my medal and space blanket I was just lost in the moment, it was so surreal and much different from my finish at the Hyannis Marathon back in February, which was also quite fulfilling and emotional in its own right.

Post Race

The finisher festival was definitely an experience, but what sounded like a good time (beer garden and live music) the day before the race, was an entirely different concept following the marathon. I just wanted as much water as I could handle, since the temperature had climbed all the way to 65 during the last hour of the race and even my habitual hydration during the race left me feeling dehydrated at the end. I used a porta-potty and confirmed said dehydration.

As I stretched out I made my way over to the family and friends meet up area and eventually met my Mom, and Josh's girlfriend Danielle. Finally Josh made his way over to us, and we drifted off to find some food.

As the day went along I stayed in a place of sheer amazement over the accomplishment. I didn't have any stats or splits at hand, but the final product was all I could have asked for.

After retiring to the hotel I was able to see my stats and was blown away with my progressive 5k splits:

5k - 29:47 (9:35)

10k - 29:11 (9:23)

15k - 27:43 (8:55)

20k - 26:31 (8:32)

25k - 26:18 (8:27)

30k - 26:47 (8:37)

35k - 26:35 (8:33)

40k - 27:10 (8:44)

After winding down, I hobbled out for a couple beers and some recollections of our old home town with Josh. Running MCM was a fantastic experience, but it was made so much more memorable because I got to share it with an old HS friend and track teammate. You really know your real friends when you can fly into town for a weekend and pick right up like the time and distance between that last H.S. track workout or college XC meet or previous marathon didn't exist. I am blessed.

I also have to thank my Mom for all her support throughout the experience. I am glad I had a travel buddy for the trip, because there were certainly moments where my usual mental wrinkles came out and it was very important to just have someone there to simply listen when I wasn't doing so well... again, I am blessed.

A view North along the banks of the Potomac.

Monday morning arrived and it was check out and travel day for us. I woke up early and got my running gear on to head over 4 or 5 blocks from the hotel to take a couple pictures of the Potomac. I tried light jogging, but after 3 or 4 minutes my body violently protested, to which I replied, "Listen, it wasn't like I made you run an ultra!" Muscles don't listen, they simply stop working, remember this, and ye may live a long and fitful life!

Regardless of my soreness and lack of mobility, we visited Arlington National Cemetery, which was certainly worth the time and effort, especially considering we were among the many, many graves of those that had paid the ultimate price for our freedom. I simply wish we had more time to take all of it in.

We actually cut it pretty close when we arrived at Union Station in DC to hook up with the commuter rail train to BWI, and had to 'jog' to make sure we were on the train as it pulled away from the station, at which time my legs reminded me of the big FAIL that was.

Beyond that and a brief delay at the gate because there was a problem with the landing gear... not a big deal, right? ...we were landing at Logan just after sunset, and it was back to the very real world of trying to navigate all of the hustle and bustle of home.

Recovery and Reflection

Running my second marathon of 2010 was a fantastic success, mostly because it was an ex nihilo experience. I came into the race expecting basically nothing, and left D.C. with something that I will never ever forget.

Thought it was technically the third marathon of my life, it felt like the first. I ran it much more differently than the GAC 6 hour, where I got 27 miles, thus, technically a marathon, and it was nothing like my experience at Hyannis in February, which I trained for on short notice and used a run/walk strategy throughout.

Thankfully, my legs felt pretty good by Wednesday and Thursday of that week, but due to a chest cold or respiratory virus/infection, I was having trouble breathing when I went for a run. With that, I never made it out to Stone Cat, but I was at peace with all of that.

So now the question lingers, "What's next?"

For me, ultra running is still a very real desire, and the more I long 3 and 4 hour trail runs, the more accessible the marathon has become. I certainly respect the distance, but I have had lots of success this Fall logging 20+ mile ultra training runs and only having to take one or two days off following the run to recover.

Obviously 50k is the next logical step for me, and maybe it will be, but I look to 2011 as the year I run 50 miles, and hopefully log a qualifying time for a 100 miler.

It is funny, when I was 235, and what trail running friend Steve calls a BGR "Big Guy Runner", the marathon seemed impossible. Eventually I ran 13.1, and marathon seemed accessible. Now that I have run the distance a few times, 50k seems like it will be cake, and 50 miles, where it was once beyond my belief, is now visible on the horizon. It will be a challenge, but I believe I can do it. 100 miles... well, we'll wait and see. If I learned anything from my Marine Corps Marathon experience it is this:

Never say never.

Well, I made it.... to the Start Line

2010-10-28T09:09:00.001-04:00

This will be quick, but I wanted to quickly post to give a quick update.

First, I am not sure what I am thinking by doing this, but for Stone Cat I am upgrading from the Marathon to the 50... yeah, don't ask, but I will say it is like that quote where the reporter asks the climber, "Why did you want to climb that mountain?", and the climber replies, "Because it is there." Realistically, six days after a road marathon I am not sure I'll have the juice to finish a trail marathon, let alone a 50, but I will be going very conservatively, lots of run/walk breaks!

Second, I leave for DC tomorrow for the Marine Corps Marathon with mixed feelings. All of a sudden my time goals are gone and I will be using a run walk strategy to try to a.) limit muscle damage, b.) speed recovery, and c.) FINISH.

I am not completely broken, but the last 4 weeks have scared up a few nagging injuries, and where they aren't enough to keep me off the course, they are things that make me wonder what the day will be like.

All in all, I KNOW I can do 26.2 miles, there is not question there. The big question is how much carnage I will need to endure to arrive at the finish line.

So I cheer for the victory of just arriving to the line, whether I DNF at MCM and all goes to waste, or finish both races, I know that just by trying I am accomplishing something... right?

For all my friends, I believe you can track my Bib on race day if you like, shoot me an email for the details.

Happy Trails!

Upcoming Event: Tuff Ten Trail Race - 10/17/2010

2010-10-12T23:45:00.000-04:00

WHAT: Tuff Ten Trail Race (10k)
WHERE: Breakheart Reservation, Saugus, MA (very conveniently only a couple minutes off route 1)
WHEN: Sunday, October 17th, 2010, 10 a.m. Start
WEB: http://toughtentrailrace.blogspot.com/
Howdy folks, just a quick plug for an upcoming first ever trail race on the trails of Breakheart Reservation in Saugus, MA.

Trust me, if you make the trip you will not be disappointed! The tough ten will be a 10 kilometer jaunt over all of the types of terrain that the Breakheart Reservation has to offer. The intrepid runner will get to see the softer side, with nice single tracks of forest floors carpeted in pine needles, to rugged climbs to the top of one of the many vistas that should provide a clear view of the Boston skyline.

Here are a few shots of some of the trails and scenery from my training run at Breakheart around this time last year:

Proceeds for this race will go towards the continued preservation of the suburban trail running gem, which is all the more reason to come out and enjoy some fantastic trails so close to the city. Seriously, where else can you run some rugged trails with a decent amount of a challenge and then be enjoying some pasta or pastries in the North End less than 30 minutes?

This will be a great take, and the RD is a REAL trail runner, so you know it'll be good!

Nothing a Little Mileage Can't Handle...

2010-10-10T23:33:00.003-04:00

So not that I ma breaking any records with this, but I officially logged 49 miles this past week of training. Sure, much of it was based on run/walk type training, but somehow I arrived at the end of the week with nearly 50 miles and just a little soreness in my knees from yesterday on the trails.

I won't go into great detail about the long run yesterday, but basically Breakheart Dan and I met up to run the Stone Cat Course. We took it really easy and added in many walking breaks. The day was amazingly brilliant, and a classic New England Fall day, and it was one that you live for as a runner. Was really glad to share it with Dan, but after hearing his ITB flaired up big time today, I am a little disappointed. Dan is a great person, totally dedicated to the sport of trail running and ultra running, and deserves way better than he is getting right now with his ITB tendinitis issues.

After Dan and I completed the loop, 12.5 miles, I headed back out on the trails for a few more miles on the trails, as well as a few miles on the roads home to my place. All told I grabbed another 5 to 5.5 miles on the trails, and then about three on the roads home. Total for the day was 21.25 miles, at about 4 h, 12 m.

I felt pretty crushed for the rest of the day, mostly because I didn't hydrate nearly enough before and during the run, but Sunday brought more great weather and I was really looking forward to getting outside.

We decided on taking the kids on a short hike through Maudsley State Park, and covered a couple of miles. I even got a little running fix by wearing my INOV8's for the hike and challenging the kids to a couple short trail races over the terrain. Maudsley is a fairly popular park, and it is hard to find a trail where you are ever alone for too long, which can be good or bad, but we also had the opportunity to stop and listen carefully, and heard a Great Horned Owl off in the distance.

After our excursion I wanted to get a short couple miles, which inevitably turned into five when I tried shortening my stride and taking it very easy. I think I found that true marathon pace, and with a good taper and a little recovery might be able to go sub-4 hours at the Marine Corps Marathon, which would be fantastic.

Nevertheless, I am not afraid of the start or the race itself. I had some serious soul searching and BIG thoughts today. All of our personal hang ups seem to get rapidly burned away when you realize that one day you will be dead, and this current life we are living will be over. No matter what you believe, all that you have in this life will be gone, and as far as I can see, there is no proof if we will carry our memories with us. So the best I can come up with is to try my best as a Father, be good and reliable to my friends, and not pass up any time to spend with loved ones, or miss out on any adventures because of emotional distress. This life seems long and arduous sometimes, but it is always moving, more and more rapidly as they days go by, and we have to cherish each one.

In love and truth, be who you want to be, do what you need to do, and make a difference in the world. As the old campsite mantra goes, leave it better than it was when you arrived.

Happy trails!

Here and There... Yet Again.

2010-10-08T23:24:00.000-04:00

Back in August I was feeling like I was making a serious breakthrough. Unfortunately, I feel like those are the times when I need to back off the most, because my body is usually not far behind with a reality check.

Following Moose on the Loose I developed a bit of a lower ab, groin issue which wouldn't allow me to run across the parking lot, let alone extended miles on the trails. Quickly races came and went, and I ended up eating the race fees for Beverly Commons, which should have been NSTS race number three for me, as well as NSTS race four - ECTA 10 miler in Hamilton. I was also not able to run a really important marathon training run/race - The Nahant 30k.

Amid all of this I was able to get a few decent long runs with significant time on my feet. First a 23 mile excursion through Willowdale, and second a 20 mile road run which did me in entirely.

The 23 miler was incredibly inspiring, gave me hope I could overcome the injuries, but then on the road 20 miler I developed a pain in my ankle at 6 miles, and like a dufus I ran through it. When I got home it progressively got worse with more pain, tightness, and swelling. It could have been shin splints, it could have been a stress fracture, it could have been compartment syndrome.

Most times I would avoid the doctor, but I was in to see my GP, who sent me to get some happy radiation to take a couple glamour shots of my lower leg. No stress fracture, YAY, but strict instructions to not run for two weeks. Hard to news to take when one is 7 weeks out from a marathon! Of course, since I use running as my way of treating depression and anxiety, it was painful to be sedentary.

So there I was, sitting with my sad sack self, thinking about how I would now be burning money for race fees, plane fares, and hotel rooms that were locked in for the Marine Corps Marathon in DC. I was bummed out about having a third straight Fall season where I was sitting on my butt, eating race entry fees - as well as ice cream, and lamenting at how injuries seem to love me this time of the year.

Finally I made my way out of the darkness and am back to running, back to the marathon goals, and the fun trail runs with the guys from the club. Back to dreaming big. I am a little bummed out that I probably won't be running any fantastic times in DC and at Stone Cat, but the Fall goal of running two marathons in a week is still on, and I have decided I am going to try to run the Fells Ultra in December.

The Fells will be an epic challenge. It has always tested me mentally while running the short 8 mile edition of the race, now I need to reckon what it'll be like running that same 8 mile loop another 3 or 4 times! It is a course where my lack of eyesight becomes an incredible disadvantage, but I am not going to not try because of those limitations.

Oddly enough, I am sitting here with a reply of the 2008 Ironman in Kona going on in the background... that is surely a harsh reminder that every step is a blessing, and it is all about the journey to the finish line.

I am still out here living the journey trail friends...

'Possum Droppings and Moose Tracks - A Couple Race Reports

2010-08-25T01:18:00.000-04:00

The last month has been quite interesting and busy for me. Family and work lives have seemed to be ratcheted up a notch, and I find less and less time to chronicle my adventures on the roads and trails, as I continue to try to get back into the shape I once enjoyed some 13 years ago as a college runner. Of course, the reality is that this whole effort has nothing to do with the destination, but, rather, it is about the journey.

Since my major goal for the Fall is to run two marathons in the span of six days - Marine Corps Marathon and Stone Cat Trail Marathon - which are on different surfaces, I have found that I need to make sure I don't lean too heavily on one surface versus the other. The rub being I could train 100% on trails and be ready for both races, but could not train on roads and really be prepared for Stone Cat.

Nevertheless, the 'Possum runner in me decided it was fine time to stick my nose in a longer road race and test my mettle with other road hogs. Living on the North Shore, Newburyport's Yankee Homecoming is a very nice option for a challenging 10 mile race. I didn't really have much of an interest until about a week before the event when a friend of mine at work had mentioned he was running it, and that was enough to get me to the event.

Yankee Homecoming usually draws upwards of 1500 runners for the 10 miler alone, as it is one of the centerpieces of Newburyport's 'Old Home Week' style festivities. It starts at 6:30 at night, so it can be a sauna over the first half of the race depending on which New England July weather persona shows up. It also has a classic finish, where sweaty, drained runners charge into the Newburyport High School stadium to finish at the 50 yard line of the football field.

This was not the first time I had run this race. In my former life as a runner I clocked a 61:58 on this course in 1999 when I was college and club speedy-shorts. With a marathon on the brain, I was shooting for a finish of 1:20 to 1:30, in fact, I knew the course was tough in the latter 5 miles, and resolved that sub 1:20 would a fine accomplishment.

I made it to the race and it was very warm before the start, which meant bad news for me, as I am not a great heat runner. I also had spent the better part of the day in my cubicle at work, so I felt tight. I grabbed my number and filtered my way through the 5000 other people in the race area. It was a bit of sensory overload, and the inner trail animal was getting a little skiddish.

I decided my race strategy would be to get out at an even pace and try to steal a little time each mile by adding 30 to 60 second surges at every mile marker for as long as I could. The expectation was that the last three miles would be the toughest, and any time I could gain in the first 5 or 6 miles would be money in the bank.

When the gun went off it took about a minute to cross the start line, and then the first half mile was a furious effort of weaving through traffic to find some space. I knew I was behind my goal pace and decided to begin my first surge early to get back a few seconds.

To my surprise, my first mile was around 7:30, and I felt like I was in a good place with 9 miles to go.

Yankee Homecoming is actually also a fantastic race because there is so much spectator support along most of the 10 miles. The sections of the course that go through downtown Newburyport are surreal, as the sidewalks are packed with people and the cheers are beyond raucous.

I continued my strategy for the first five miles, and felt like I was asking way too much from my legs as my first five splits were well below what I targeted to run, and I knew full well the last five miles are where the hills were. Nevertheless, I decided I was going to go for it, and figured the worst case scenario would include bonking hard and run/walking whatever distance I had left to the finish.

First five splits: 7:28, 6:54, 7:11, 7:21, 7:24.

Mile 6 was the first great challenge as this mile features a significant, gradual climb, and it was at this point that I decided I had an outside shot of holding a 7:30 pace. At the top of the hill I noticed I was off pace, and needed to make up some time, but burning quads - perhaps over taxed from the fast first five - were crying out for a little backing off. I did back off a little to collect myself, but then decided that I was going to go for it, making it to the six mile split with a 7:26! From there the dye was cast and I took advantage of the descents in mile 7, 6:57 split, and then held on as best as I could for the remaining three miles.

I have to say the last two miles were mentally and physically amazing challenges, but even though I was able to hear the cries of my body to stop, I somehow stayed in a focused place where I was able to keep moving forward. I can't even begin to explain how much I wanted to stop and walk at about 8 miles, but somehow just kept moving my legs. I just remember telling myself that I had to keep moving.

As I got closer to the finish the crowds thickened and the cheers got louder. I tried to ride the wave of encouragement and as I arrived in the stadium I came to the line and yelled in exictement when I saw the clock - 1:13:41!!

In actuality my time was 1:12:41, as the chip only clocked finish times and not net time, but I started my Garmin when I crossed the start, so my splits were accurate. My last three painful, painful miles were 7:18, 7:23, and 7:13.

Besides the novelty of running much faster than I had anticipated - to the point where even I was in disbelief following the run - I was extremely happy with the level of testicular fortitude and mental toughness I was able to conjure and maintain. Even in my faster days I rarely had races where I was able to feel as dialed in as I had felt during this race.

Not too bad for a trail animal!
Yankee Homecoming 10 Miler Results

Nearly a month later, I had the opportunity to snag a ride with Breakheart Dan to Nashua, NH to run the Moose on the Loose 10 Mile Trail Race.

The morning was mild, with thick overcast and a hint of rain in the air. Again, I felt tired and was just looking to run a decent race, and was targeting a finish time around 1:20, knowing full well that my Yankee Homecoming Race would not be a good guide for a target time, since this one was on trails.

Breakheart Dan and I nonchalantly stretched and headed over to the line, a little bummed that we didn't see more familiar faces.

The course itself, in actuality, is 4 laps of a 2.5 mile circuit. The circuit is off road, but is mostly made of gravel, dirt and pine-needle paths. Definitely more a cross country-like course than anything found on the Grand Tree, or most of the ENETRS and NSTS, calendars of events.

I found the multiple loops to be advantageous when it came to racing during the last two loops. By that time, one knew the best places to push and where to hang back a little, and I was able to 'race' a couple runners with a decent amount of success.

After the gun went off I scooted out to a quick start, and found the first mile's long gradual descent very nice. So much so that I ran the first mile way too fast - 6:54! From there I backed off the pace a little bit, but from my Yankee Homecoming learning experience, I knew that pressing a little bit wouldn't spell instant disaster.

I finished the first loop, and headed out for the second with an idea of what was up next. It was a little interesting having relay runners in the mix (Moose also offers 2 and 4 person team relays) and it was tough staying close to the mantra of holding a consistent tempo run like pace when you had all or nothing relay folks with you.

Loop two there was that internal dialogue of whether or not I was running too fast, and then resolving once again that if I crashed and burned in loops three and four, at least the fast miles now would lead to a cushion if the bonk happened.

Loop three was where most of the racing occurred, as I pushed by a couple of guys at different points on the loop that were running about the same pace ahead of me, and in true XC coach form, once I passed, I used turns and down hills to gap them a little and see if they'd respond.

Loop four was when all the racing and fast pacing started to catch up with me, and it was simply about shortening the loop and holding the pace to different landmarks and then reassessing if I needed to back off. As I came out of the park and onto the dirt access road, I saw Breakheart Dan heading out for his 4th loop and we hollered at each other. I kicked home, and again came to the finish and was extremely elated to see 1:10 on the finish clock!

Convinced it wasn't true, I looked at my watch and saw 1:10 as well! Admittedly, I had the course as being short - about 9.8 miles, but again this was an amazing leap forward for me.

I don't have true lap splits, but based on the Garmin data each lap was roughly 2.45 m:

1st - 17:39
2nd - 17:58
3rd - 17:39
4th - 17:14

The time was good enough for 14th in the thin field, Titus Mutinda earned top honors with a 56:36 for the men and Stephanie Burnham was tops in the women's race with a time of 1:06:59, and somehow I managed to earn a pint glass for my effort, as I placed 2nd in my age group. Breakheart Dan also had a nice showing as he came in just under 1:30 and, most importantly, had little trouble with his IT band. Dan is still in rehab mode with his ITB, but I am sure I can speak for those of us in TUG when I say that it is nice to see him back out on the trails where he belongs!

Moose on the Loose 10 Mile Trail Race Results

I am certainly happy to see my times start to come down a little, and it is nice to get out and feel like I can race as opposed to just run, but if anything can be gleaned from the last couple races for me (and maybe for you?), it is the realization and revelation of personal endurance.

Times and splits mean so very little, but I am overjoyed to know that with all of the crap that I am going through right now, a choice I made 4 or 5 years ago to lose weight and try to become a runner once again is paying off. The last few years haven't been easy with hip problems, IT Band issues, etc., but I endure. Too cold, too hot, missed races because of depression - I endure. Even now I sit with an ice pack wedged in my crotch because I strained my groin yesterday because I took 5 or 10 steps the wrong way. I could get bummed out and worry about missing a NSTS race this weekend because of this, but no matter what happens, I'll endure.

As I look around at most other areas of my life - kids, marriage, work, etc. I notice how that theme of personal endurance permeates just about everything we do in our lives.

I guess when you really get down to it, it really is all about that RFP, Relentless Forward Progress.

Happy trails!

RACE REPORT: Pingree Reservation Revisited - Run For The Hills 10k

2010-07-17T13:15:00.003-04:00

Doing my best Bigfoot impression I have been quietly training and just enjoying different activities.

The endurance sasquatch in me has been quietly moving. Though I haven't been doing anything too spectacular, I have managed to maintain a little endurance, have successfully managed to run at least a half marathon distance or greater each month in 2010, and this past Sunday I rode 'Ugly Betty' my new 'do-it-all' bicycle nearly 65 miles over 4 hours, which was pretty darn amazing since the longest ride of my life was about 23 miles back in 1996. I have to say the cycling has been an awesome addition. It allows me to get out of the house a bit more often during the week, and, as evidenced during the Sunday ride, it is just what the doctor ordered when it comes to getting at the heart of why I am a trail runner in the first place - adventure and exploration.

(Ugly Betty Chillaxin' as I take a few pictures..)

As I rode I would make it out to one point of interest and feel good and would think: "Maybe I'll go a little further". For some reason I feel like cycling isn't as damaging as running has been lately on my body, and I have been faced with the desire to go long, but the inability to do so with my hip and IT issues. Thankfully I can run about a half marathon without too much carnage the next day, so I am extremely thankful for that, but in a lot of ways I look at cycling and think to myself, "I could do a century ride...". The plot thickens!

So on to the race report...

This is the second time I have participated in the 'Run for the Hills' 10k held at the Pingree School in Hamilton, MA. It is a 5k loop course on the trails and athletic fields of the school, and for those of us that decided to run the 10k, that meant one loop to experience the course, and then a second to try to survive it again.

As usual it was a great crowd, really low key. This year the race serves as the second event in the inaugural North Shore Trail Series. It was a little lonely for me, though, as this weekend is the Vermont 100 Mile Endurance Run, and nearly all of the members of the Ultra Gang are headed to the Green Mountain State to run, pace or crew. The same runs true for many of the G.A.C. regulars, and the Wicked Running Club was putting on their 'Kidz Races' at the same time, so there were only a scattering of familiar jerseys and trail racers.

Overall, Pat (38:05) and Heather Rich (49:19) continue to defend their 'Fittest Couple in Essex County' title, as both won their respective races, and I imagine they'll continue to dominate throughout the other NSTS races!

As for my experience, well the good news is that I can honestly say that over the last two years my fitness has improved. I finished 33rd overall in 54:53, which improves upon the 57:36 from 2008. One thing that hasn't changed is my complete and utter lack of performance in the heat and humidity. I also noticed my Garmin was up around 6.5 for the race, so I think my pace was just under 8:30/mile as opposed to hovering near 9:00/mile, but serious, we are splitting hairs here!

As far as gear goes, I decided to bring along the fuel belt with a couple flasks of water since I knew I'd need it in the nearly 80 degree temperature, and where I was leaning toward the Inov8's, I decided the course was okay for the New Balance MT100s. The MT's turned out to be a good choice, as they continue to be super responsive. I really like the Inov8's (Terroc 345 GTX), but where the NB's don't have all that much protection, and I really mashed my right big toe during the race, the Inov8's still have that feeling of clunky, 'moose-charging-through-the-woods', responsiveness when it comes to rocks, roots and debris. At least with the MT100s I feel nimble enough to place my foot wherever it has to be in order to get through technical sections.

I got out fairly quick, and where the race bottlenecks, when the wide athletic field grass yields to a bridge and narrow trailhead, I was in great shape and didn't lose any time. I felt like I was going slightly faster than I had hoped and dialed it back a little. I wasn't aware of it, but I came through the first mile in 7:40, which was fine considering my high hope was to average around 8:00/mile pace.

At about 1.5 miles my legs just seemed to crap out on me. I had no life in them at all, and around two miles I clipped a rock and did a face plant into the trail. Fortunately it was a good fall, nothing completely physically broken, but mentally it ruined me. I had to throw in a few walking breaks, which was really demoralizing since it happened on the FIRST loop, but I was soaked with sweat by about 2.5 miles on account of the humidity and heat.

At the Start/Finish area I saw Jen and the kids and ripped off my shirt and fuel belt and headed back out for loop two. I dialed the pace back a little and tried to build a little more mental toughness. I think the second loop was a little more controlled and I only had a couple moments where I had to stop and walk. The second loop certainly felt like it went by faster, as I wasn't work as hard as I did on the first loop, but I have to say that the first mile and a half of the course is a bit of a roller coaster, and does a great job testing the runners early and often.

I thought I had more, but the heat and humidity was brutal for me. Nevertheless, it has been over a month between trail races and I just feel like it has been far too long, so in many ways I was happy to get out there on the trail, even if it wasn't a stellar performance.

A few final thoughts on Pingree... I am not sure if it is the course or the heat or a combination of both, but it is a really tough course. I will call it the Pingree Power Plant, because twice now I have done the race, and twice I have felt like all my energy and mental toughness is drained in the first 5k, and the second loop I just spin my wheels because I am clearly spent. I say this all as a compliment, because if you want easy, stay on the track or roads. Pingree offers a really nice mix of trails. One minute you are cruising on some nicely groomed single track, and then the next minute you are negotiating a serious stretch of roots and rocks. Where the first NSTS race, the Kupenda 5k, is a little more friendly to those coming over from the roads, the Pingree trails really show what can be expected when one signs up for a trail race.

Up next for me is probably the 3rd event in the NSTS, the Beverly Commons 8 Miler. I know nothing about this race or the trails it is run on, so I'll have another mental challenge with which to deal. I may do a couple road events before Beverly Commons, and with all the cycling I have been doing lately I am seriously considering a Fall century ride or sprint triathlon strategically placed early in September to provide ample time to stay healthy and trained for my end of the Fall marathon double.

Until next time, Happy Trails!

Race Report - Boxford State Forest Trail Race, or the Return of Team 'Possum

2010-06-17T07:49:00.001-04:00

I didn't even really have plans to run Boxford again this year, but the trail continually calls. Jack London would be proud.

Mostly I remember the technical terrain, and my lack of eyesight made the race about an hour of concentration and stress. I try to live as far away from my vision problems so I don't ever think about limits or the like, but then a race like Boxford State Forest or the Blue Hills Skyline come along and my inability to quickly read and react to the terrain significantly slows me down.

Nevertheless, these tougher technical races are great because they are excellent training, and are a way to show myself and others that visually impared runners can throwdown on the trail just as well as anyone else. I will say that there are others that are worse than I am (less vision or completely sightless), and I am continually thankful for the vision I have, but thankfulness does not give extra acuity out in the middle of the woods!

As far as the race went, it was another low-key and social North Medford Club race. I really love these races because they are essentially a time of socialization with a trail race mixed in for good measure. Though all of the other Ultra Gang folks were off to other things, I still saw some familiar faces from last year's trail excursions, and was not nearly as bashful and introverted as I usually am.

As far as the race, eventually the RD corraled the cocktail party, gave us some final instructions, and we were off!

I got out to the front pretty fast knowing that I had a far better chance of survival if I found a pocket of running where I could concentrate totally on the trail and not have another runner's feet giving me less time to see oncoming rocks and roots. This is one lesson I have learned in 2 years of trail running. Packs are great on the roads, but running behind people on the trails tends to spell disaster because obstacles appear out of nowhere!

Just like last year, the first mile inspired an ambitious pace on my part, and I cruised through the first mile much faster than I probably should have for a trail 10k - 7:33. Mile 2 was where I started feeling the effects of going out too fast and suddenly found myself feeling like these first two miles of this race are the longest miles I have ever run - mostly because the early terrain has you constantly monitoring every step and quickly shifting gears to get up and down short steep hills.

The remaining 4 miles were a little depressing because I needed some shorter walking breaks because my legs felt dead, but I only lost a few places, and was able to hold a decent pace while I was running.

All in all, I had two immediate goals: first, to beat my time from last year (59:27), and second, to break 9:00/mile pace. I was able to accomplish both amid the walking breaks by finishing the course in around 54:10 (8:44/m).

Following the race it was more social time with Jim Martin, who I met at Oxford Dam last year, as well as Bob from the Shamrock R.C., and Charles Peabody, another trail circuit regular from last year. Other familiar faces in attendance were Paul Young, Mike from the Lynn Woods crew and many of the Gil's Athletic Club crew, including Jim Barry who taught me a thing or two about finishing kicks and holding people off at the end of races, as he totally smoked me over the last 200 meters to the finish. It was awesome!

Speaking of which, I love trail racing because after Jim and I threw down at the end there was a friendly fist bump at the finish... during all the road races I have run over the last few months I have had similar finishing battles with some of the 'roadies' which usually end in scowls. Need I say more?

Very happy with the time, but really need to build a little more toughness out there.

Just one last side thought... while out on the trail, feeling totally wrecked, my mind started to wander and I began to think about the topic of 'Spirit Animals'. Jokingly, I mused that my spirit animal was clearly an Opossum because they are known to have less visual acuity than other woodland critters. Then I thought about how Em has Trail Pixie, and kZ has Team Extreme, and I am thinking, maybe I should start the independent Team 'Possum... I can already see the jerseys now!

Here are just a few of the 'Possum facts I found that make a compelling case:

From and copyright of the National Opossum Society (http://www.opossum.org/facts.htm)

* "Solitary and nocturnal: usually slow moving; when frightened and unable to flee may fall into an involuntary shock-like state, 'playing 'possum'."

* "Hiss or growl and show their 50 sharp teeth when frightened; but, in reality, they are gentle and placid - they prefer to avoid all confrontations and wish to be left alone."

* "Omnivorous: eats insects, snails, rodents, berries, over-ripe fruit, grasses, leaves, and carrion; occasionally will eat snakes, ground eggs, corn or other vegetables."

* "Adaptable; able to live wherever water, food, and shelter exist. At home in trees; uses its prehensile tail to help stabilize position when climbing - it does not, however, hang by its tail."

Training at night and in solitude, slowly, desire to avoid confrontation, will eat just about anything, and runs in just about any weather, on any surface, and is adaptable.... yep, that sounds about right.

Until next time.....

RACE REPORT: Kupenda 5k Trail Race, Gordon College, Wenham, MA - North Shore Trail Series #1

2010-06-05T14:25:00.000-04:00

Well it has been a while since my last post, but honestly I haven't been exactly embarking on the most epic of adventures. If anything, I have been relegated to lots of road running, a little speed work, and some cycling due to a hip/IT Band/Glute soreness that has been dictating when, where and how I run.

Nevertheless, I heard about the inaugural North Shore Trail Series in a few different places, and where I am a big fan of the WMAC's Grand Tree Series, as well as the Eastern New England Trail Race Series, I find I have less and less time to get out to races. Fortunately the North Shore Trail Series is close by and all of the races are less than 40 minutes from my place, so it seems like it will be a good low key fit.

The series is sponsored by Montrail and is put on by the New England Running Company, a local running specialty shop that has a fantastic selection of trail shoes for new runners and seasoned vets alike.

Organizers of the series are definitely adding some creature comforts for the series, as this was the t-shirt and bib for the race:

Thankfully this association with the store provides an opportunity for packet pickup the day before the race, which as you'll see was huge on days like today!

So fast forward to the morning of the race. My eyes open first to the sound of a massive deluge and the crackles of thunder outside. Not a problem, because as a trail runner, I love me some mud! Realizing it was only about 6 or 7 in the morning, I decided to close my eyes for a little more rest.

The next time they opened I saw it was 8:55.... AHHHH!!!!!! Thankfully I had pinned my bib to my shorts and packed Friday night, so it didn't take long to get out the door. I actually arrived with more than enough time to stretch and do a few striders before the 10 a.m. start, so it turned out to be much ado about nothing.

I knew right from the warm up jogs that I was going to have a tough time. The air was still very juicy with humidity - dewpoint of 69 degrees! I have also been fighting tooth and nail with my allergies for close to three weeks, so breathing was also not exactly pleasant. On top of it all, my legs just felt dead. No spring, no bounce, just blah.

Eventually the R.D. gathered us on the familiar Gordon College Quad, as I had done numerous times in the past for the Pop Crowell Invitational Men's 5 mile XC race, as well as the Commonwealth Coast Conference meet, which were held twice on the Gordon trails when I was running for Eastern Nazarene College. I got up front hoping to get ahead of the traffic, and as the gun went off, I realized I probably would have done well just to back off a couple rows.

The 5k followed the exact progression I was accustomed to from college meets - Around the quad, on the access road to the trail head, dirt and gravel path to the woods, and then the first section of wooded trail with the pond on the right, to the left turn and climb up into the woods. The mile marker was exactly where it had been the last time I ran on the course - as a College Senior during the conference meet - but instead of coming through the mile in 5:30, as I had back then, I had no watch or split reader to let me know.

Fortunately there was a sign showing the mile mark, and a friendly fellow with a watch - I don't believe in bringing my Garmin along for 5ks - mentioned we went through in about 6:40. This was actually great news for me, as I had hoped that I could run about 7:00/mile pace, but figured I would have to be more realistic based on the humidity and the state of my legs. Nevertheless, having run the course, I knew the first mile was typically the fastest, and the second mile was that reality check.

As we headed off into some scenic single and double track, I realized how these trails are sneaky technical. They are not anywhere near the trouble of trails like the Blue Hills Skyline or Northern Nipmuck, but if you aren't careful there is typically a root or rock waiting.

In it's entirety, the race features a nice mix of grass (beginning and end on the quad), gravel/dirt roads, and wooded mountain bike trails. It really is a decent course, and quite runnable. As mentioned above, though, the mountain bike trails are wide enough that there probably isn't any 'true' single track, but there are a few sections where you have to concentrate on your footing and pick a line.

During the second mile I was just trying to hang on to the pace I was running. There were runners around me, but we were all spaced out just enough, and everyone seemed to be running the same pace. We came to the two mile mark and I was just toast from the humidity and having nothing in my legs. I wasn't really near anyone to get a split, nor did I care. The funny thing is that in college when you get to the two-mile mark, you head back up to the quad to run a loop and then repeat the same course through the woods. The 5k course sends you off in another direction through more single track, which was completely unfamiliar to me, and included a section of soft beach sand... Runnin' Rob's dead legs did NOT approve!

Following the soft sand encounter, I was mentally done. I didn't want to stop and walk, but that was probably the biggest mental battle I had to fight. The goal was just to keep the legs moving to the end, no matter what. It really was a day where I could relate to what Steve Prefontaine said about running a race to see who has the most guts, and today I was just content trying to get to the end. Typically I'd dig deep to catch the runners ahead of me, though, today the digging deep was just to get to the line and not quit. No guts there!

Eventually the trails spits you back out to the paved access road at the trail head, and you run up to the quad... short steep hill to get there, again my legs had nothing... and then once around the quad to the finish. There were 2 or 3 runners ahead of me that I could have gone after, but I truly had a single gear in my legs. I could hear people cheering for someone behind me, and I just hoped he or she was suffering as much as I was, and I wouldn't be getting passed.

I came to the line and finished with 22:10 on the clock, but nothing has been officially posted. As far as racing goes, I feel like I got into a position at the 1/2 mile mark, and passed one person, so it was quite uneventful in that respect.

Post race was pretty cool. There were a lot of road runners and newbies at this race, so it didn't have the same festive feel as other races typically do, but there was a good collection of NETT, Wicked R.C., Team Gloucester, and the Lynn Woods crew folks.

I didn't make any friends when I mistakenly called 'Mike' from the LWC 'Paul', which was an epic fail on my part, and let's just say Mike resembles Vin Diesel, and was not happy I had confused him with Paul. I pleaded from my life. :-)

Nevertheless, I was glad I ran. Not real happy about the performance, but racing was a nice change of pace from simply training without any general purpose.

Next up is the 'Run for the Hills' 10k Trail Race at the Pingree School in South Hamilton, MA, where I met fellow 'Ultra Gang' members kZ and Breakheart Dan for the first time a couple years ago. That race was typified by bugs, sweat, and lots of roots, and will make today's 5k look like a walk in the park. But it is another opportunity to see how far I have come in a couple years of training and racing.

Until next time, and I must say it is so nice to be back on the trails!

Cheers.

Fudge It!!, or Why RunninRob is Impulsive

2010-05-08T20:36:00.001-04:00

So tomorrow is the GAC Mother's Day 6-Hour Ultra.

Last year, Trail Pixie and I ran most of the 6 hours together, before dehydration had me a bit on edge. Nevertheless, I ran for the duration of the race and snagged my first marathon, and then some, covering 27 miles.

Lately I have been dealing with a lack of clear goals, a lingering IT Band injury that has manifested more in my hip and glute than in my knee, but based on the fiasco at Eastern States a few months back, where it all started in the hip-butt region, I figure that is the case. The clear goal isn't that big of a deal. I am pretty sure the JFK 50 is off the table right now, as I am thinking I'd rather double up and run the Marine Corps Marathon, and then the Stone Cat Trail Marathon the following weekend. Beyond that, I am looking to just get faster, lose more weight, and generally find more adventure on the trails.

So a couple weeks ago I had to bail on a long trail run, and had no intentions of running any upcoming ultras, but I am feeling like just jumping into the GAC 6-Hour will be just what I need. Worst case scenario I drop out after a few laps and make a doctor's appointment to try to figure out if something in my hip or butt is torn, broken, or out of socket. It wouldn't surprise me if that was the case.

Either way, I figure, bring on the challenge, I am not doing much of anything these days, and if I end up in a pile of sadness in the middle of the woods, that is better than sitting on the couch complaining and feeling sorry for myself.

Away we go!

The Long and the Short of It - A Weekend of PRs

2010-04-23T00:28:00.000-04:00

My racing season in 2009 was marred by injuries... and a lot of racing.

It really seems ironic, but in the winter I was coming back from the IT band injury that killed my marathon aspirations, and caused me to spend the better part of the winter dealing with getting the injury diagnosed and rehabbed. But with slight recovery, and a passion to seize the day whenever possible, I hit the trails often when I was mildly able to do so.

I learned a lot in 2009, got to spend many, many miles with trail running friends, and though it was a slow progression sometimes, I was able to see a lot of trails Eastern New England has to offer. With all of the miles and smiles and dirty socks, I still had that desire to improve.

Nevertheless, my thoughts for 2010 have been based in going longer and simply experiencing more of the ultramarathon life. This began with the decision to do the Hyannis Marathon on short training. 10 weeks later I found myself running the final .2 in tears at the culmination of a goal nearly 4 years in the making. This was also a great experience because I basically had no side effects from the marathon, and was able to basically train through the marathon.

Then my fiasco at Eastern States put things into perspective, and I have been testing the limits of my IT band to see exactly how far I can go with the sore, rapidily tightening IT band.

So last weekend's 20 miles in the woods was a nice reminder that I might be okay to a degree. A few days later I had a hard day at the office and just laced up the shoes and took off for an easy run... an easy half marathon... who does that? I ended up only adding ultra walking breaks a couple times, and covered the 13.5 miles in about 1:51, which a half marathon split of 1:47:44. This was particularly impressive considering my current PR for the distance was set in Sept. 2008, where I ran 1:46:32 at the Run for the Rock in Plymouth.

Fast forward to the weekend. The usual suspects in The Gang were all headed off to various Ultra pursuits in either Connecticut (Traprock 50k) or here in Massachusetts (Don't Run Boston 50s). Bummed out that I was missing out on Traprock, I knew I wanted to race, and I found that the 'Chase the Gorilla Down Argilla 5k' was happening on Saturday. Chase the Gorilla is one of those iconic races you see on CoolRunning and joke about doing one day, so I figured I'd give it a whirl.

When I was physically able to come back to running, I trained and ran a couple of 5ks in the Spring of 2007. Both of which were clocked in over 23 minutes, and I remember how absolutely exhausted I was after running both. This was rather frustrating given the fact that I really only felt the same hurt after running MUCH faster when I was in college. It also puts into perspective all those afternoons spent sulking in my dorm room because had a bad, slow race and ran 32 minutes for 5 miles.

Nevertheless, I headed out on the cold and drizzly morning and grabbed my number. It was they typical road race crowd. The folks there just to do it, the roadie warriors from the running clubs in their official looking singlet and short combos. There once was a time where my nerves would get the best of me here because I was once one of them, hoping my Greater Boston singlet would get under their skin, even if I wasn't nearly as fast as them. I laughed a little, got up front, out of the matching outfit fitness crowd, got all the odd looks because I was sporting my Vibrams and RaceReady shorts.

I sort of got a little self-conscious about the Vibrams, and I am still a little thrown off. The fact is, I don't want to be trendy in that 'douche bag' kind of way. I guess the Vibram and barefoot movement thing is getting a lot like CrossFit, in that there is an aire of elitism, and I am not down with that. The thing is, I can see vast improvements with my form and speed by running in the Vibrams, and am using a minimalist trail shoe from New Balance that is helping as well, but I guess, like CrossFit, if it helps to accomplish something then it is worth it.

So the race starts... No gun.... wondering if starting races with pistols is now forbidden in Massachusetts? I get out front, a rare treat in my second life as a runner, and I cruise. Get to the first mile in 6:21.... whaaaaa?? I was wondering what the final two miles had in store for me given the fast start. Thankfully there was no time keeper at mile two, and I gave up the Garmin, because, really, do you need GPS on a wheel measured 5k? I think not.

I just ran as close to the edge as I could, and came to the finish line to cheers and a solid 20:08! Three years since my last road 5k, three minutes shaved off the new runner PR! The time was good enough for 24th overall.

(Cranking home - photo credit: Preston, Metro Boston Barefoot Runners)

I am not about to sign up for a 5k every weekend, because that really doesn't present the challenge I have come accustomed to with trail racing. Sherpa John has some thoughts on the Boston Marathon in his latest post, and I found the same thing at this race. Lots of posturing before the race, no interaction during the race, and then afterward people scoot off to the next destination.

I did have a chance to talk at length with Preston from the Metro Boston Barefooot Runners group following the race, so that made the 'after party' much less uncomfortable, but aside from bumping into one of the runners I coached/trained to her first 5k last Spring, it was really kind of a weird scene. I mean, don't get me wrong, in some ways I feel like a total social misfit at trail races where I only know I couple people, but typically during and after the race you have a few new names and smiling faces to look forward to at the next event.

Like I said, I am happy with the PR, and it will serve me well on the trails, but I miss my friends.

Sunday I just chilled out, and then Monday I was raring to run having watched an inspiring performance by Erkesso, Cheruiyot, Ryan Hall, Meb, Ernst Van Dyk. Yes, even with all I have said about the roads, it is truly amazing reality TV to see the elite runners going at it over 26.2 miles. I guess knowing others who run ultras, and dabbling with them myself, I have an appreciation for the suffering that happens over that last 10k.

The brilliant afternoon made it easy to get outside and go. I just ran as I felt and didn't worry about the watch. The IT band started nagging toward the end of the half marathon course I mapped out and tried for the first time, and when I finished I nearly dropped dead seeing that I had shaved three minutes off my previous best for the half marathon, and done so by averaging miles under 8 minute pace.

This is sort of a big deal for me because that 8 minute/mile barrier has seemed to be insurmountable over most runs longer than 5 or 6 miles. Where it isn't that big of an issue, because the ability to run a half marathon on most days is a total blessing and the best when I think about trying to run A MILE at 235 pounds, it means a lot to me. It means I am making some progress.

So 3 days, 2 PRs, and one weekend... now if only my IT band would cooperate and I could get back to my real goal - completing a 50k!

Beyond the short 'trail' race (Whale of a 5k Trail Race) this weekend, and the Marine Corps Marathon in the Fall, I have nothing on the docket, and I am wondering if taking a shot at 50k at the G.A.C. Mother's Day Six Hour is a good idea. The G.A.C. race has so many positive features: fairly tame course, 3 mile loop, lots of interaction with other runners. I am really thinking of just going and seeing how long I can maintain 30-33 minute loops. At the very least it is good experience with a great crowd, and if I have a good day, I'll be able to honestly say I have run an ultra!

Oh well, time to dream!

Until next time, Happy Trails!

"Lost and Found", or "A Tale of Two Twenty Mile Runs"

2010-04-17T20:29:00.000-04:00

In many ways I feel like the last few weeks can be encapsulated by the thought that I lost myself on the roads at Eastern States, but found a piece back out on the trails a few weeks later.

The low down on Eastern States is basically that I had every intention of running the race using an ultra run/walk strategy that would allow me to average a mile pace of less than 10 minutes. Given how fresh I felt at the end of the Hyannis Marathon I figured this would be cake.

The day just started off crummy, as I went out way too slow, and came through the first mile over 11 minutes. I figured this would be okay, as there were another 19 miles to make up the time. I continued to feel like junk, but kept with a 15/2 run walk strategy. Unfortunately, this was not helping and the 8:35 mile pace I had been regularly running in longer training runs with the same run-walk strategy wasn't even translating, and to make matters worse, at 7 miles I had to take a true 'ultra' stop. This included running off the course, through a bog of mud, and across a parking lot at the aid station to get to a porta-potty. Following the potty break, I noticed my IT band and knee were a little uncomfortable, but nothing all that out of the ordinary, but a little alarming that it was bothering me this early on. Regardless, I continued on and started feeling a little better toward mile 10. At this point I resolved that a lost first half could be tempered with a speedy finish over the last ten miles.

Proactively I started eliminating some of the regular walking breaks in the interest of gaining some time, and somewhere between miles 12 and 15 I had a three mile split time of 9:15/mile, and had rattled off 8:54 and 8:42 splits and felt good. I was pumped, and finishing strong was really looking and feeling good, as I was easily picking runners off.

Then the death march began.

A little before mile 15 I hit a water station and stopped to refill my bottle and basically everything in my left leg tightened in about 30 seconds. I tried hobbling to a slow run, but my body wasn't having any of it. Stopping to stretch a little also was of no benefit, and I found it actually made the situation worse because it allowed everything else to tighten up.

I thought about dropping at the next water stop, but the ultrarunner instinct took over and it was all about getting to the finish line, no matter what! The pain was searing those last few miles, and even a walk seemed to be too painful. Ironically the smiles and confidence I had gained from the quick miles clicked off before the injury were quickly washed out to sea in some cosmic emotional rip current as I plodded along Hampton Beach. Split for the last 5 miles: 1:16:04.

Ever since my 5 miles death marching to finish the Eastern States 20 a few weeks ago, I was sure I'd be lost in yet another period of recovery, regret, resentment, re-institution, and, with any luck, rebirth. I took the week following ES20 off entirely and tried all of the good things people suggest when injuries happen. Ice, stretching, and junk food. Okay, I added that last part, but I hung out with my friends Ben and Jerry a couple times to wallow in my crapulence. Do as I say, not as I do, kids!

As in my previous post, Easter weekend I was able to do a little running in the Vibrams, and the following week I clearly was in the frame of mind that the IT bad was better, hence a week of 36+ miles.

Monday I decided to run a time trial in the Vibrams, 2.5 miles. 16:48 (6:43 pace) was the baseline, and one of my goals over the next couple of years is to continue to improve my speed in order to improve my easy pace for the longer stuff.

Tuesday I decided to run a little longer with real shoes using 15/2 run-walk strategy. Of course the last half turned into a tempo run and I finished the run strong. Pace was slightly below 8/mile pace with the run walk in full swing.

Thursday I ran in the Vibrams again. 5 miles this time around, and I continued to see a vast improvement in my pace and time. I can only hope this is the case with my form and resilience to injuries.

Saturday I had planned to attempt to run the Merrimack River Trail Race and get a better idea of where my fitness is compared to last year. Unfortunately, race morning brought a stomach bug to both of the kids and I was grounded for the Eastern New England Trail Race Series' opener.

I decided to make the best of an otherwise depressing situation, and mixed a max batch of Succeed Ultra for the Nathan HPL, grabbed the new trail cam, and headed out for the Bay Circuit Trail with no particular plans regarding time or distance.

Getting back out on the trails for a long run was outstanding. It was super interesting due to the amount of flooding we have recently had, and there is still quite a bit of fallen trees from the fierce wind storms we have had over the last few months.

So I scooted down the section of tarmac leading to the trail intersection close to my apartment, and instead of heading east, I decided to check out the local west end of the BCT, which typically is impassible due to high water and beaver construction efforts.

Sure enough a few minutes of running led me to the water crossing:

Not necessarily all that impassible, but I was really hoping to enjoy the BCT through Willowdale and Bradley Palmer, so I took a moment to enjoy the brilliant afternoon sun, and headed east.

I decided to use a 15/2 run-walk strategy for the run. I knew it might be delayed occasionally due to water crossings and tree climbing, but that was the plan.

I cruised along at an easy clip, not having to stop until my first walking break. The next session of running was not as consistent, as I had to find my way around hip deep swamp water. Having forded the swamp, nearly losing a shoe, and getting back on the move, I discovered it would only get more interesting. Just up the trail I discovered that the trail and another section of swamp had become one. To add a little flavor, the trail was blocked by three fallen trees. Eventually I got through the swamp and over the trees, and was able to resume some running.

Eventually I cruised over to Willowdale, found more tree dodging and high water, and then crossed over into Bradley Palmer. At this point I realized an easy couple of hours on the trail just wouldn't do, and I turned over the idea of 3 hours or a nice easy 30k to make the training run worth it. The thought of extending training run was also appealing, as it would increase the time to get deep into Bradley Palmer.

I crossed the fishing bridge and headed along the second half of the GAC New Years Fat Ass course, including perhaps one of my most favorite sections of single track in New England. A sweet bit of climbing through the trees. I decided I may not have the fluid for the trip, but I decided the run should be extended, and I continued the out portion of the run to about 10 miles out, asking my legs to do what they couldn't do at Eastern States a couple weeks earlier.

As I headed back I was able to enjoy the same obstacles encountered on the inbound amble:

(Too fun!)

(This never gets old!)

(

(Trail is somewhere under there...)

(I hated balance beam in gym class!)

(In the midst of a stream crossing...)

The following is my video of the aforementioned swamp section rife with fallen trees, and I have to say, at three hours of 'time on feet' it never seems to be easy, physically or mentally!

I have to say this was a really fun run, and I was really happy that I was able to finish this run in a lot less discomfort than my 20+ mile adventure on the BCT last year that sent me to a very uncomfortable place toward the end. I was definitely getting there on this run, but probably had another 1/2 hour or so in me before true 'gut check' training began.

Distance: 20.2
Time: 3:33:08 (10:34/mile)

The coolest part of this run was the fact that I did the entire thing in new shoes fresh out of the box. I received a pair of New Balance MT 100's on Friday, and where I was a bit skeptical about how minimalist they truly were (more so than advertised), they turned out to exceed my expectations for performance on the terrain. I'll hold off on a full fledged 'gear review' for these until I get a few more miles on them, but the early returns are great! We will see how they hold up beyond 20 miles, as I hope to wear them more on the trail this year for both more technical trail races and endurance events.

On this run alone, though, they are a really nice balance between trail ready rock star, and near naked minimalist flight shoe. Can't wait for the next run!

Happy trails!

The Long and the Short of it, or Wanderings Since Hyannis, including the Eastern States 20 Miler

2010-04-06T14:14:00.006-04:00

Since the Hyannis Marathon I have been wandering around, or at least so it seems. I signed up for the Eastern States 20 Miler following the marathon as I felt really good following the marathon, and believed that Hyannis would turn out to be a long and rewarding training run for any ultra events later on this Spring.

Eastern States was a very powerful event for me, but for all of the wrong reasons, and if you are interested in the details, stick around!

My wanderings post Marathon - the headlines:

First Week of March - Recovery? What Recovery?

Ran a 10k Tempo run below 8 min mile pace and ran 20 miles over two days, including a surprising 2h, 16m run where I covered nearly 16 miles (8:36 pace).

Second Week of March - Wash, Rinse, Repeat!

No runs during the week, but doubled up on the long runs on the weekend. Saturday ran 12 miles in 1:42 in the cold drizzle, Sunday ran 13.1 miles in 1:56 in pouring rain and freezing cold in shorts. Very interesting due to the flooding, but not such a good idea for the immune system!

Third Week of March - Springing Back on to the Trails!

Another week where less definitely was equivalent to more. Ran home from work once during the week, covering 8 miles, and then spent the weekend running the trails of a VERY soggy, muddy and 'broken' Bradley Palmer State Park with Trail Pixie and Breakheart Dan. All told, Dan and I covered a little more than 17 miles, and it was great to be out with my bestest trail friends for a Spring Fling.

Em's Post
Dan's Post

Fourth Week of March - Mr. Ying, meet Mr. Yang.

Following weekend fun, I took more time off to recover following the run, and didn't get back to it until midweek. I hit the gym and ran my Mountain Madness challenge on the treadmill. Covered 2 miles at 15% in about 25 minutes, which was a new record for me. Speaking of records, I ran time trial 5k Saturday and shattered my old PR since I began running again 4 years ago. It all caught up with me Sunday during the Eastern States 20 Miler. IT band locked up at mile 15 and I was too hurt to muster anything more than a fast walk, but was too proud to drop out.

Last Week - Humbled, Rested, and Re-focused.

Ran once, 5.6 miles, and walked quite a bit over the weekend. Barefoot, mostly.

Photos from 'Wash, Rinse, Repeat' Weekend:

(Even the Geese are Grounded.)

(Led Zeppelin wrote a song about this...)

(Babbling brook? What babbling brook? This is a screaming stream, or talkative torrent!)

(Usually I need to stick to the trails to find stream crossings...)

Photos from the Eastern States 20 Miler:

(Crossing into the Pine Tree State...)

(The start, rightfully I am at the back of the pack, and, no, the start is not when the light cycles to green.)

(Crossing over into New Hampshire, not quite as transcendent as I had hoped!)

(One of New England's classic rotaries, this one in Portsmouth, NH, which is actually called a 'traffic circle' in NH, and all of us back of the pack runners loved the inclusion of actual traffic!)

(Just off of Wallis Sands State Beach in Rye, NH)

(Seacoast Running - Follow the Line!)

(Hampton Beach - Nice view, too bad the photographer was in searing pain and seeing red!)

Easter Weekend Homecoming Run and Walk...

(Barefooting back at home - end of the Jetty in the Middle of the Plymouth Harbor.)

(Another View from the Middle of the Harbor.)

Beyond all of the happenings of this last month, I have been inspired by faster times, humbled by an injury I thought I had beat, and quite undecided as far as what is the next adventure will be for me.

The recurring IT band issues could be due to the mileage, or a need for more hip and glute strengthening. I have definitely scaled back my plans to run any of the longer events I had hoped to run this Spring. I think I'll use some of my faster times at shorter distances to rebuild my base, and am looking at the USATF-NE Mountain Running Series as the next adventure, but the travel logistics for a low-vision hombre like myself are a little up in the air. Where my wife has said it would be cool for me to run the races, I am not sure she understands the travel involved... we'll see!

Marine Corps Marathon registration opens tomorrow, and it would be my hope that I can fix myself enough to get to D.C. in one piece, but if ES20 proved anything, it proved nothing is certain during an endurance race!

Thankfully, I feel like the IT Band is not as bad as previously thought, and I can make an honest attempt at the Eastern New England Trail Race Series season opener this weekend at the Merrimack River Trail 10 Miler, beyond that I can't say for sure where I am wandering!

Happy Trails!

Hyannis Marathon Race Report: Sartre was Silly, Other People are Heaven!

2010-03-04T09:01:00.013-05:00

Be forewarned, I have been outlining in preparation for this post and realize I have so many thoughts and observations about my first 'official' marathon experience. Let's face facts, my first marathon happened somewhere during the GAC Mother's Day Six Hour Run, but all I did to celebrate was drink some NUUN and took a walking break. I honestly don't know when I crossed the marathon barrier that day, so I have no reference point or PR for this distance. Enter the 30th Hyannis Marathon.

I must say, I was unaware that this event is actually 4 events rolled into one mass start, and the marathon is the smallest among the siblings. Indeed, one must be crazy to want to run a marathon in New England in the winter, and according to tradition the spring & fall are the typical times to sensibly offer a marathon and have a huge turn out. I guess I am among those in the abnormal category, even among endurance enthusiasts.

This year's edition of the Hyannis races officially attracted nearly one thousand more runners than in 2009, and the start was clearly bulging with the nearly 4000 runners ready to embark on different distances.

The race experience actually started Saturday when I arrived at my Mom's in Plymouth. I had differing feelings about going to the race expo the day before, but I am glad that I did, and learned a critical lesson when it comes to running in a race with a large field.

So Saturday just after I arrived I got a call from my friend from high school who was back home for the race and a family obligation. He survived his escape from D.C., and had a rental car to boot, so we headed off the mainland, over the bridge, and toward Hyannis to the expo. Josh is a seasoned veteran of the Hyannis Marathon, having run it before, and warned that the expo was nothing compared to those featured on race weekends for some of the other the 33 marathons he has run in the past. We both resolved that at the very least having our numbers and timing tags would be good just in case. Thank goodness for the boy scout-like 'be prepared' mentality. I needed it.

The expo was actually a relatively cool experience. I got my bib and met and talked with Olympic gold medalist Frank Shorter and Boston running legend Bill Rodgers - both were happy to spend at least a couple minutes chatting with each person in line, which was very cool.

Following the expo we headed to the new running store in Plymouth, Bayside Runner. I reluctantly bought six packets of GU, 'Espresso Love' to be exact, and mulled over the thought that I'd be trying a new fueling strategy for the race. Though this wasn't an entirely smart move, it was a calculated one. I knew my survival on Sunday would hinge on last minute corrections that I had figured were the reason why I was losing it during my long training runs. The major three:

1.) Respect the run walk strategy - 5:1, early and often, especially because this marathon was on a whim and I didn't have much of a training base.
2.) Calories and Carbohydrates - making sure I was ingesting 30-60 grams of carbs each hour.
3.) Hydration - drinking often and early, 18-20 ounces each hour.

In order to get the right amount carbs and calories I figured the GU and gatorade would work best. I wasn't crazy about the refined sugars packed in both, but I used both during my first marathon training attempt a year and a half ago, and I knew I could tolerate them.

Saturday evening I tried to do all the right things, carbed up with a gigantic plate of Chicken and Vegetable Penne Pomodoro, drank enough water, and then the phone rang at 9. It was my roommate from college offering some good humor at the local pub... ruh roh... So there I was sitting at a table with a glass of Blue Moon, praying this wouldn't be a bad decision! I Responsibly got home before midnight, did a last minute check of everything, and got to bed.

The next morning was a little crazy, as I spent some quality time in the bathroom wondering if my situation was due to bad dietary choices the night before or just plain nerves. Thankfully I had plenty of gatorade and toast to help settle things, and we headed south toward the Cape.

There was virtually no traffic and we were hauling along at a nice pace. Right on schedule. The idea was to get to the conference center at 9, stretch out, test the air to see if it was a tights or shorts day, find Josh, and head over to the start for 'go time' at 10. Then we got off the highway near Hyannis and found the line of traffic backed up almost to the off ramp... trouble! Stop and go, and all of the cars in front of us had the token '13.1' and '26.2' stickers. Not a chance this was the brunch crowd lined up for IHOP.

Having been so very happy I went to the expo, I whipped out my bib and timing tag, fastened everything to the appropriate piece of clothing, and magically changed in the front seat. By the time we reached a location remotely close to the start, I pleaded with my wife to pull over so I could ditch and run to the start. So at 9:41 there I am walking down the street toward the start all geared up. I decided to get in line for the porta-potties since my nerves were back up again, but the RD was screaming that the start area would be closing in 2 minutes. That promptly inspired me to get out of line and head over. Bladder still full, not stretched, and frazzled, I sifted through the crowd and made my way to the very back of the pack. Attempting to stretch in the road, I realized this wasn't exactly how I envisioned things would get started for my first marathon!

Paulie yelled through the bullhorn - we tried to listen; the national anthem was sung - I cried a little. This was huge. 'I am standing at the start line of a freaking marathon', I thought. 'Today it really happens!' Just prior to the gun I got looks of respect from some of the half marathoners that saw my blue bib that read 'Hyannis Marathon' and got the complimentary, 'You must be crazy!' One of the half marathoners understood, as he mentioned he was training for the 100k version of the VT100 later on this summer, and we talked trails for a while, which put me at ease, until... 'BANG!'

It has begun.

(Don't worry, I dodged the floating date!)

Officially it took almost three minute to get across the start line, but once I did I was able to comfortably run in the foot traffic. I started following the run walk strategy and found there were others that were doing the same at different intervals, so I basically caught no grief for the self preservation. I started remembering the bladder was full and was hoping the rumors of water and potty every mile were true... they weren't. It was more like every two miles, and when I reached the second mile the line for the lone poopin' stool was 5 deep, and I figured I didn't have to go that bad! Unfortunately, I really did, and it was pretty much all I could think about, but I wasn't about to pull the ultimate and use someone's front yard bushes while their toddlers watch in horror from the porch. Paulie would have found me on the course and fed me to Buddy the Beagle!

I continued to amble the course, staying within myself, and I have to say that the first 1/4 of the marathon was perhaps the toughest because the miles seemed to go by much more slowly than they actually did. I am not sure why it felt that way, but it was weird, and mentally was more of a challenge than the other parts of the race.

I have come to the conclusion that the marathon brings out the crazy in everyone, spectators and runners, alike. As we ran by an apartment building there was a guy sitting in a lawn chair with a boom box, and just as the lot of us cruised by the boom box started playing that fat characteristic bass line of Queen's 'Another One Bites the Dust'. Man in chair cracking up, and I am thinking I only have 23 more miles to go... oh brother.

The sights and sounds seemed to continue. The race became much more of a social gathering as the miles went by. Yes, there were those iPod runners that were off in their own world, but there were so many other faces wearing the blue bib that were easy introductions because there were so few of us 'blue' marathoners among the sea of white half marathon bibs.

I could write paragraphs about each of the faces and the stories, as there were so many out there in the field. There was the Marine carrying a bunch of flags to honor his brothers-in-arms and the rest of the real heroes, there were the middle school and high school runners along the side of the road screaming for us slow pokes in the back. There were the people stuck in marathon traffic, that probably wanted to throw things at us, but instead lavished us with 'Way to go' and 'Nice job' as we passed by. There was the heavy set girl screaming for us to do our best and how inspiring we were... the whole time she's jumping on a trampoline in her front yard. There were fellow marathoners like 'turkey hat man' that kept the spirits light, and 'fuel belt guy' that must have had the same run walk strategy as me, since it seemed like we were connected by a rubber band and would pass each other on our walking breaks for most of the first loop. There was the couple that were running the marathon together, hoping to finish at the same time, but were fully engrossed in a fight at mile 23 because one had bonked really bad and the other still had energy to run. They tried to involve me, with one screaming, "if you really want to run, go with that guy!', but I knew with three miles to go I didn't have time for a couple's counseling session!

So the first half of the race I stayed within myself, abandoned any time goals, and just ran as comfortably as possible. Around mile 11 I started to feel a little soreness in my quads, but nothing too severe. More than anything I just noted it was there and didn't accept the pain since I hadn't reached the halfway point, and refused to suffer at any point on the first loop. It was also at mile 11 that the sun broke through the mostly overcast sky and it seemed like a dream for all the half marathon runners. God was smiling on them, and parted the clouds for their finish line in the sun. It was a nice respite for us marathoners, but right on cue as I crossed the halfway point the clouds rolled back in and the wind kicked up with a chill as we headed away from the excitement of the start finish area, and the party happening with all the half marathoners.

(wait... why is everyone else with the white bibs finishing and the nice man with the bullhorn is telling me to go straight through? Bummer.)

This was one of the only times I looked at my watch and thought about any split times. I was hoping I might run the first half in 2:10 to 2:15, so when I saw that I was coming through in 2:24:44 I was a little surprised, but by that time I was sold on the idea of just finishing.

The second half was interesting because it was much more barren without the other runners, traffic control was down to a minimum - so we were running cautiously, and some of the expected water and gatorade stops were closing up shop as we arrived. There was even a point during the middle part of the second loop where a volunteer was collecting cones and race flags and one of the follower marathoners we had linked up with was hollering that there were still runners on the course. Welcome to the back of the pack!

Though some of the logistics were shifted during the second half, I have to say it was the most memorable part of the race because it produced yet another example of how absolutely amazing it can be when you are a member of the trail running community.

As mentioned, the clouds rolled over the sun and the cold wind started to blow a little more as I headed off on the second loop. Just as I was thinking about how in the world I was going to manage the second loop, another runner pulled alongside me. We briefly chatted about the irony of the higher powers taking away the sun for us, and as we talked I noticed that I was due for a walking break. I decided to just keep running with my new friend, because the company was nice. A few minutes later I resolved I needed to take the break to avoid future carnage, explained myself, and expected her to trot on up the road. My new friend was cool with the idea and instead of running ahead, stayed with me on the walk. I mentioned I was doing the walking breaks as sort of a pseudo ultramarathon training tactic and that opened up a new world of shared kinship.

As it turned out, Pamela, who was from the Sacramento, CA area, and was here in Boston for some training for her job, was a fellow trail runner and ultra dreamer! Instead of calling me crazy for my desire to run ultras, she mentioned she is running the American River 50 in a few weeks, and we babbled for the next few miles about races, places, and the wonderful people we have found on the trails. Talk about kismet!

We ran and walked together and I swear the miles just rolled by effortlessly. I was so frightened of the second half, but having someone to share the miles was magical when it came to getting through those mentally tougher moments. We stuck together for about 9 or 10 miles, and we caught up to 'turkey hat man'. It was here were I asked Pamela if it would be cool if I sped up a little and ran a little more between walking breaks, as I felt decent, and didn't want to offend by just hauling off.

With the permission to go, I tapped into what I found was an amazing hidden well of energy. For most of the second half my mile pace had dropped from 10:45/mile to 11:15, but these miles felt so easy. I felt like even with the soreness in my quads, I could have run 50 or 60 kilometers on the day, and at mile 22 I went for it. I kept in the walking breaks, but instead of 5:1, I increased the run pace and the time between walking breaks to 6:1 or 7:1 or 8:1. I figured if I blew up I could slow down and hobble home.

I proceeded to rattle off mile splits of 10:03, 9:46, 9:21, and 8:50 for the last 4 miles of the race! This allowed me to run the second half faster than the first (2:22:28).

The last mile was probably the most surreal experience I have ever had in a race in my entire life. I got this surge of energy. I cried a little, but couldn't produce any tears because I was dehydrated a little. Finishing this race was the pinnacle of the accomplishment of so many goals I had set for myself when I realized I had let myself get into a place physically and emotionally that was embarrassing and depressing:
To many it was just another marathon, to me it was so much more.

I sprinted to the finish and remember the emcee having trouble finding my name and number as I crossed the finish line, but I didn't care, I wasn't there for the pomp or even the medal. I was there to show that ANYTHING is possible.

(Pointing out something to Pamela post race)(Me and Josh, this was his 34th marathon and he ran 3:45 without any formal training base - amazing! He stuck around for my pokey behind)

(Photographic evidence of 'Turkey Hat Man')

I know the time isn't blazing, and there are so many proponents of running that preach that the marathon is only for the fast and promising, but the lack of soreness and hang over I have from the race is enough to make me a believer in just finishing endurance events at a preserving pace. The distance is such a physical and mental challenge that it can be a huge accomplishment for anyone, no matter their speed or age or goals. Yes, the marathon distance has elements like Boston Qualifier times and Olympic Trials times, but I firmly believe there is something to be said for finishing a race like this, no matter how long it takes.

Negative splits at the end is pretty cool, but it isn't everything. Sure, the goal is to go out and improve from 4:47, but I am more excited about the next adventure and moving on to 50k and beyond.

Some closing thoughts on the race. I thought the course was fun. Double loops can be daunting and boring, but the second time around you knew where the landmarks were, and had a chance to know how to break the course down into sections to help break the monotony. The volunteers were AMAZING. I can't say enough about how much I appreciated those folks that were there to hand us crazy runners cups of water and gatorade, and made sure to thank every single one that served me. I was a little disheartened that the vendors were packing up as we at the back of the pack were finishing up, and even some sections of the course were being cleaned as we were still going, but I can understand why. I am also a little upset with the choice of the 'd-tag' timing system. I know it is easier than the chip system, but the environmental impact of giving out strips of plastic to 5000 people to throw away post race is a little backward. Perhaps they can find a way to reuse or at least recycle these?

Hyannis is definitely a neat marathon, very well run, and certainly worth the mid-winter training. The course is super scenic, and I never found it boring. The course also has the potential to produce a fast time, with only a couple sizable climbs, and a handful of nice long descents.

So, what is next, you ask? I am not entirely sure. I have signed up for the Eastern States 20 Miler, because what more could an endurance junkie want? It isn't quite as epic as Western States, Hardrock, or Leadville, but when else can one say they ran from Maine to Massachusetts? :-)

It also appears I have enough time to train for Pineland Farms, the 50k, but I have been circling back to the possibility of running the USATF-NE Mountain Series, instead. I have also signed up for the Mount Washington Road Race lottery, and will also sign up for the Marine Corps Marathon lottery. I'd like to put in some better training and run another road marathon this year, but an ultra is also on my list of goals. JFK 50? Stone Cat 50? VT50? I am still up in the air and hoping I can do one or more endorphin addict events with the rest of 'The Gang' very soon and often in 2010.

The bottom line is that these adventures are fun, but they are nothing if you don't have anyone along to share the journey.

Anything is possible my friends, ANYTHING.

Preview: Hyannis Marathon, or, 'My Education as an Ultrarunner'

2010-02-27T10:46:00.002-05:00

I don't have too much time to dilly or dally, as I need to get in the car and start heading south toward Cape Cod, but I have so many feelings about the marathon this weekend that I feel like I need to set at least one or two free.

I think I view this race as a chance to learn something. But, wait... Is there really a race, or, if we are lucky enough, a run where we aren't taught something about our lives, or our personality, or our friends? I know most of the time on the shorter runs I am transfixed with form and pace that I miss the teaching moments, but I imagine that is why the longer runs, hikes, and adventures bring out the most in us. Eventually the action becomes rote and we are able to see beyond the basic.

I feel prepared. I slept - which is a huge win for an insomniac like me. I tapered, another win for a runaholic like me. I feel dreadfully under prepared strategy wise, and am not altogether convinced I have a decent fueling strategy. I am thinking of going with gels, but they are natural and the last thing I need is a body rejecting gels early on. I might try ultra foods, but I'd have to carry my own supply or at least have family throw me a supply for the second loop. I have been thinking of trying sweet potatoes, as Trailgrrl and kZ have been talking about how well those worked for them during the recent Cape Cod Frozen Fat Ass 50k, but as the wisdom suggests, do not try new things on race day. Unfortunately, I need to try something new because I got nothing. :-)

My body seems to be in a good place, my left achilles seems a little tender, and I am not entirely sure why, but that is basically it.

So I guess I am ready! This race is another race is really a dream for me. It is largely a lower key winter marathon (don't tell Paulie I said that!), but it is one that I have been hoping to do ever since I started running again nearly 4 years ago. Last year I sat here injured blogging about how I wish I could run three miles, and wish I could have been running the Hyannis. This year I am health enough to do so, which is a blessing in itself!

Happy Trails!

One Week to 'Go' Time!

2010-02-22T00:26:00.005-05:00

I must admit I am a little nervous about my 'real' marathon debut coming up next weekend. My body is definitely going through I bit of a metamorphasis, and I have felt like a training butterfly lately fluttering from one long run to the next, with no cares about any set plans. In fact, this week I took the initiative for the first time to even look at a training plan to get an idea of what I should and should not be doing these last couple of weeks ahead of the marathon.

I know taper is the word, but I look at next week as just another long run in a succession of long runs to prepare me for the longer adventures I hope to tackle. I know that staying healthy is key, and all this mileage on the roads has been great because it has kept me fit and focused for bigger things this spring, summer, and fall, but I know the pounding on the roads can come at a cost.

Two weeks ago I put in 37 miles, and I am hard pressed to believe I got anywhere near that number in 2009, but most of the mileage was accumulated during a couple long runs at a very easy pace. This we I backed off a little and ran about 23 miles, but I am starting to understand that this easy pace is what can preserve the body through the weeks and months, as long as we respect our limitations and know where the line must be drawn with the fast, hard training that is so necessary, but can be damaging as well.

I feel like these last couple of weeks I have found a little more endurance, and have logged a couple 10+ mile runs without walking breaks. They have been slow, but they have been liberating, and encouraging. One of those runs happened today, and where I was happy that it occurred, and happy that I am just a hair off of bring my easy road pace down into the 8's instead of the 9 or 10 min per mile pace, I am left wondering how in the hell I am going to finish a marathon next weekend.

My 19.7 mile pain fest that happened a few weeks back is still looming in my mind, especially the last 4 miles that were about as painful as I can remember, and a large part of that was due in part to improper pacing. Today when I went out I wanted to use a run walk strategy, but I also just wanted to run. So I took it easy and smooth, and I resisted looking at my watch. I wanted to 'feel' it. Great news was that I felt pretty good, but could start to feel the fatigue setting in, and wrapped up 10.25 miles feeling like I didn't have another 16 miles in the tank... Maybe another 4 or 5, but certainly not 16.2. The fatigue probably also had something to do with a fast 3.5 miles run Saturday in my Vibrams, but it doesn't really address the issue of bad pace.

Granted at 9:05/mile pace, a pace I knew I wouldn't be running next weekend, I failed in grasping the purposes of this final long run. I know I need to run slower, I know I probably should use a run/walk strategy, and I know I love all this.

Let's face it, if anything, I am psyched that most of my runs lately have been at a set distance, but I always seem to find that little voice that says, "Go a little longer". Maybe this is that initial stage of really becoming an ultra runner? David Horton's quote from 'The Runner': " I am a runner. I like to cover distances; I like to cover miles", seems to resonate more and more each day.

I just wish I had a better idea how to solve the algebra problem that is my race next weekend. It is like a proof where all I have is a start line, finish line, and my body. The problem lies in figuring out how to 'x' from A to B.

This is such a weird place, I can see that 2010 might be a much better year than 2009 for me, but in the present I have a marathon that I kinda, sorta, but not formally trained for!

So here comes the taper. I'll shut up, rest up and revel in the grab bag of training that included all of the long runs that one usually gets in preparation... perhaps in a little different order, but I must be confident I did run the miles.

At the very least, I'll get the road marathon out of the system and off the list, and then will think about Pineland Farms. I was thinking about Traprock, but I am going to clear out the schedule and set my sights for, most likely, the Pineland Farms 50k. Probably throwing in a few of the Grand Tree and Eastern New England Trail Series Races for good measure between now and then, but I think the next race I run will be done with a proper training base and schedule.

Who knows... the joy is in the journey as much as it is in arriving at the destination.

Cheers!

Thoughts and Ramblings...

2010-02-09T21:33:00.006-05:00

First, I need to apologize because I have Uriah Heap's 'Easy Livin'' blaring in my headphones, which makes me want to be EVEN less conformist than usual! I guess I'll give it a shot, though.

This past week of training went about as well as trying to sail a submarine with a screen door across the Atlantic Ocean. I did do strength training a couple times this week, and ran both Sunday (10.2 miles) and Monday (7 miles), but my diet was atrocious. It seems like every day I'd spend the day happily engrossed in the plan - all natural, all the time, with small meals more frequently, and then in the shadows of the night I'd sneak a cookie, or a bunch of pretzels, or a half a box of wheat thins. Then I spent the weekend visiting family and my Mom hoisted out a large carrot cake for my birthday, which is my kryptonite.

I like Trail Pixie's thoughts, that extra baggage is just energy stored for later on, and this weekend I am pretty sure I stored enough of that extra energy to last about two months. Today I am back on the wagon, but it is early yet!

To the running, I was a little bummed that I had to miss out on the Cape Cod Frozen Fat Ass 50k this weekend, but I have been swept back into 'family first' mode, which is fine, and was probably what I needed since my body felt terrible this weekend. I was able to get out early Sunday Morning to stomp on some of the old home ground. I had every intention of running 20 miles, but evidently there is an unspoken law of nature that suggests you are not supposed to run more miles than degrees of air temperature, and it wasn't until after I realized my handheld water bottle was frozen about 45 minutes in that it was slightly more than just a little chilly! In fact, when I left it was 13 over the course of the two hours I was outside the temp only rebounded to 19! Brrr....

Even before the run I found my Garmin had about five minutes of battery life, which was really distracting, since my only other alternative was my old Timex that has a burnt out bottom half of the digital readout. So you can tell 1, 4, 7 on the read out, but the top halfs of 8 and 9 are the same, as are 5 and 6, and 2 and 3. It makes for great fun trying to plan walking breaks!

Distracted, but not deterred, I dropped the idea of run/walking 20 miles and just figured I run whatever I felt. No way I was going to let a PB&Rasberry all-fruit go to waste!

A few shots along the way:

(Plymouth Harbor and the Mayflower just ahead of the sunrise)(Where It all began...)(Surf kicked up by the blizzard off in the Atlantic)
(Composition-wise a terrible shot, but for some reason I really like it)
(I was able to find a little single track!)

The run was actually sort of invigorating - not because of the cold - as I love running at pre-dawn and sunrise whenever I am at home. There are few things that compare with watching the congress of sea and shore, especially a day or two removed from a big storm, and then see the brilliant sunlight cascade over everything.

For a while I thought I might be able to get in all 20 miles by running a couple long out and backs, only stopping to refuel at my Mom's house, but as mentioned, my hydration was limited, and I found both of my quads were deep red and itchy like crazy when I got back into the heat of the house. I am still wondering if it was an allergic reaction to the detergent that my running clothes were washed in, or the beginnings of frost bite.

The brewing coffee was more than I could bear, and I figured 10 miles with a bolus of Blue Moon, pizza, and nachos in my belly was a respectable showing... good grief.

Okay, not to uncomfortably segway into bodily functions and the advantages of trail running, but with the amount of road running I have been doing lately, I have realized that long runs on the roads suck primarily for the lack of opportunistic locations to release excess bodily waste. I have almost found it more comfortable running the roads at night because at least an extinguished headlamp provides the right level of incognito to fertilize the roadside shrubbery. For all the ladies out there, I can't even imagine!

So back to running!

Last night I was content heading out for an easy RUN. That is right, an actual RUN. I realized that with all this ultra training I have been doing, where run/walk strategies have been the focus, I haven't been doing too much straight up running.

The goal was to run 20 minutes easy, which, of course, morphed into 30 minutes, and then into an hour as I realized I had a little more cardiovascular fitness deep down than anticipated. I kept it easy and relaxed, focusing in on effortless footsteps and form. In the end I finished a little more than 7 miles over the hour of running, running negative splits for each consecutive mile!

Seven miles and an hour of running isn't all that impressive, but for me it is a baseline and a place to work from in the effort to increase my long RUN mileage and time back to the levels I was at over a year ago.

Before closing off this post, I have been thinking more about 2010, and with recently family situations springing up, I realize that this year should be about accomplishing goals and realizing dreams, becasue we never really know what tomorrow holds.

With this in mind, I am looking at my race schedule for 2010, and where I have only committed to the Hyannis Marathon, my goals include:

2/28 - Hyannis Marathon
4/3? - Traprock 50k (maybe?)
5/30 - Pineland Farms 50k/50m
10/31 - Marine Corps Marathon (for my Dad & Grandfather).
11/20 - JFK 50 miler

Yes, it does go a little against the grain of local offerings and staying strictly on the trails, but MCM and JFK are races that are chock full of meaning for me, and if I can get into both and stay healthy I will be extremely satisfied with my year.

End of post soundtrack - 'Godzilla' by Blue Oyster Cult... gotta love it... "History shows again and again, how nature points out the folly of man. Run, Run, Robzilla!"

January - Quick like this post!

2010-01-31T23:13:00.002-05:00

Now that 2010 is official 1/12th over... yikes... I am able to look at some of the early returns for training and improved health this year.

Sure the goals are still floating in my head, and while I did think I'd be headed for another shot at 50k next weekend, some family issues have come up and I need to stay close to home for the next few weekends.

Today I finished up one month of training in 2010 in an uncharacteristic way - RUNNING!

Indeed, I have been training, but I realized that I haven't actually 'run' for a continuous and challenging pace in quite some time. In fact, I cannot remember the last time I went out for a run that didn't include walking breaks. Not that I am complaining, because it has made each odyssey much more soul satisfying, but part of the reason I added interval training and speed work back in November and December was to try to get a little faster on the shorter distances in order to get faster on the longer runs, by virtue of pushing that lactic threshold.

It seems the speed and interval training has paid off because I essentially ran 2.5 miles at 7:02/mile pace, which is way down from any of my road racing PRs since deciding to become a runner again. The 2.5 miles were purposefully quick and I pushed to the point of feeling all sorts of rotten over the last 1/2 mile. Hopefully the ice will fade a little and I can get some more interval training in.

Weight is a little bit of a disappointment, as I was eeking closer to 185 a couple weeks ago, but seemed to get into a rut of being tired and busy and disinterested in counting the calories. I also haven't made it to the gym in a couple weeks, so my resistance sessions, the REAL calorie consuming exercise I do, haven't been there. The good news is that at the end of last month I was wrestling with my weight to stay south of 200, now I am fighting to stay south of 190, so overall I am winning the war. Time to get back in gear and make sure I toe the line at Hyannis somewhere between 180-185.

Ultra Training is going well, and I feel like I am suddenly in a bit of a bind with what my overall goal should be. On the one hand I'd like to plan and commit to running the Pineland Farms Trail Challenge 50 miler at the end of May, but the race falls the day after one of the USATF-NE Mountain Races, which also has another race the following weekend. So now I am left to wonder which goal means more to me? Do I want the Mountain Goat moniker, or am I in the mood for more cowbell? Yes, I could do both, but I have a wife who is not keen on carting me around to all these nooks and crannies of New England! :-)

By the numbers:
I officially ran 9 times in Jaunary and logged 82.2 miles. I also logged 6 to 10 more miles on the treadmill with my 'Uphill Challenge' runs before resistance training.

Including my last run of 2009, half of my training runs have been long runs of 20k or more:
12/27 - 13.3m, 2h, 11m
1/9 - 12.4m, 2h, 56m (Fat Ass 50k through snow)
1/16 - 19.7m, 3h, 10m
1/24 - 14.1m, 2h, 30m
1/26 -13.5m, 2h, 20m

This is wonderful news for me because these runs were all focused with Ultras in mind, and included run/walk strategies. The 1/9 run was followed by a run on 1/10 that totalled an hour and covered over 10k, and the 1/16 run was followed by a really tough 2 hour snow hike on 1/18.

I have read many seasoned ultra runners comments about how less can be more, and some runners can get away with running 3 times a week if the three runs are focused on going long and learning to run 'tired'. Essentially it becomes a matter of learning how to function when the time on feet increases.

I am a little bummed I am not able to do more training with the rest of the Gang, but I know I am slowly getting back into the swing of things.

Above all, this month of training and recent family situation has led me to understand that this life isn't necessarily about the journey overall. Rather, it is about the people with whom we are fortunate enough to share the trail.

Until the next adventure...

On The Road Again... Reflections and Training Notes

2010-01-17T11:01:00.007-05:00

I will admit that when I started this blog I was a road runner that dabbled in trail racing, and over time that has clearly evolved to the safe assumption that I am now a trail runner that occasionally, when forced or led by circumstance, will run on the roads.

In 2009 I logged numerous miles on the macadam, but I was much more focused on the trails, and, aside from a 5k I ran in Boston as part of my responsibilities for a 'First 5k' group I was coaching, I stayed away from road racing. The only real allure left for me on the roads are the endurance events, and a couple weeks ago I decided I'd give that first road marathon another shot. So it is back to Cape Cod I will hopefully go, with 16 months of lessons learned under my belt.

My injuries seem to be slightly in check, and while both my IT band and hip flexor still don't feel 'right', they have been subdued enough to allow me to get some longer training runs in. Initially I figured the trails would be kinder to my ailments, and was staying away from longer road runs. Then back in December, the day after Breakheart Dan helped drag me to my first real LONG run in many month (3:30 time on feet and close to 30k) I headed out for a shake out run on the roads. Somehow I managed to run for an hour, covering close to 6.5 miles without too much carnage. The next weekend I didn't have the option to hit the trails, and having just signed up for the Hyannis Marathon, I figured a slow half marathon on the roads would be possible. I used a slightly relaxed run/walk strategy, but still felt like I was suffering toward the end. My pace was under 10 min./mile, but the roads, stomach issues, and the wrong choice of footwear tore me up. The following weekend was a new years 10k snow training run, and then the following week was the G.A.C. Fat Ass.

The day after the 3 hour thrashing and truly tough 20k through the snow at the Fat Ass, I hit the roads and somehow managed 6.75 miles at 8:54/mile pace using a 15/2 run walk strategy.

So I arrived at this week with a little more confidence that I could resume some longer road training runs and not be laid up for days recovering from the beating.

Admittedly I have been limiting my training to running long on the weekends, but I have also been focusing on resistance and interval training during the week. Since the snow has started to fly I have had to be very careful with the inclusion of interval training sessions, but I have supplemented my gym sessions with some short and tough fun on the treadmill. Before super sets of resistance training, I have been hitting the treadmill for a warm up of 15 to 20 minute of running/walking at 15 percent grade. The impetus being my desire to run the USATF-NE Mountain Running Circuit this Spring/Summer. I probably won't be scoring too many points, but the practice running 'uphill' in January and February will pay off in May/June/July.

So this week I logged a couple of sessions in the gym, both with 20 minute 'uphill challenge' warm ups, which left me mulling over weekend plans outdoors. Having done one of the tough gym sessions Friday Night, I thought about resting Saturday and, instead, running Sunday. Eventually the nice weather beckoned, and the forecast of more snow and ice inspired me to get out and go long.

So I set out with my Nathan HPL and some snacks in the gleaming late afternoon sunshine to run easy and log a couple hours on the roads using a 8/2 run-walk strategy, mimicking what I'd like to do for the marathon. Best case scenario, I'd cover a half marathon in the process. I was also a little anxious because it was warm enough that I decided against the CWX tights, which have certainly been helping my IT band, hip flexor, and ab issues during longer runs. In the back of my mind I was wondering if the old injury demons would come through in the absence of the preservation technology.

So off I went, venturing north on roads I hadn't yet fully explored. This new route was made up of mostly serpentine, rolling rural roads that pass all the mini mansions, few remaining farms, and marshlands that comprise the Newbury/Byfield area.

(Great Meadow Conservation Area)

(Frozen tidal stream)

The 8/2 run-walk was working well and the first hour was going smoothly. I was hydrating and generally felt good. Of course this inspired me to go a little farther out when I saw I had hit 1 hour. I then started thinking about how cool it might be to extend the run to 3 hours, and found myself still going on the 'out' portion of the proposed out & back at 1:20. I decided it might be a stretch, but I'd continue on, and the scenery turned more residential as the minutes ticked by, finally I found myself in a downtown area, and came across the following:

(Is it far away... or far, FAR away?)

This was actually sort of a thrill because I have a thing for these "Entering" signs we have in Massachusetts. Some people have high pointing, I have Bay State Border Chasing. :-) Hey, that would be a great name for a team - the Bay State Border Chasers. :-) In any event, I don't have a real systematic approach, but the idea is to collect pictures of these signs when I happen to encounter them on foot during 'significant' runs. It took me 80 minutes to catch this and the "Entering Newbury" on the opposite side, so these two are keepers!

I resisted the temptation to look at my Garmin to see the distance, because this was a run that was to be solely based on time. I had always wanted to make it this far (to the Newburyport town line), and had mapped it a couple times, so I understood I was looking at a big number. I clicked 90 minutes and started the return trip home. Out and back runs are a little like placing a commited wager on one's body. There are no short cuts home in most cases, and what you sow on out portion must be harvested on 'back'.

Thankfully I brought my headlamp and reflective vest, as it would be needed for the 90 minute haul home.

The twilight seemed to be in a hurry to move on west and let the darkness of night descend quickly, and before I knew it I was following the faint beam of my headlamp, retracing those steps that were in daylight just a short time before.

At two hours I felt decent, much better than I had on my last long training run on the roads a few weeks earlier. At 2:10 I felt slightly worse and could feel my hamstrings starting to ache a little, and then my right calf began to get sore and tight. At 2:20 things got worse, and by 2:30 I was in full 'push through the pain' mode.

By this time my run walk strategy went out the window and I was just trying to get from one landmark to another. I suspect part of the cramping was due to not having a couple s-Caps along for the ride to use just in case I decided to go long, and I later realized that my HPL, which I though had been drained at about 2 1/2 hours, was holding back about 8 ounces of fluid I could have definitely used. As it was, I only brought 40 ounces of fluid, thinking I was only going to be out for a couple hours.

Eventually I made it back home, looking down at my Garmin, and seeing I was close to 3 hours, 10 minutes. I continued to slog a couple loops around the parking lot until I reached the 190 minute barrier. Hobbling, sore, and feeling like I was going to puke all over the apartment, I noticed my distance was 19.7 miles! The true masochist in me wanted to get up and hobble .3 of a mile to get the even 20, but I was having trouble getting up off the floor, so I called it a day.

Distance: 19.69 miles
Time: 3:10:12
Pace: 9:39/mile
Stopped time (according to SportTracks): 4:39

Not to dwell too much on the statistics, but I am very impressed that I was able to do this duration and manage 9:38/mile pace. Especially considering the fact that I was using the 8/2 strategy.

Of course I have a concern of two about the fact that on race day in Hyannis I'll be due another 10k or so beyond this point, but hopefully a slightly easier pace and some good conversation with Cookie Monster will be enough to get me to the finish line. I know better hydration and some S-Caps might delay the cramping, but there is little in the world that compares to that feeling when your miles away from the finish line and your body is screaming with every foot step. I am not sure if pushing through this pain builds character or a future of chronic injury!

Nevertheless, I am also about 99% sure I am going to attempt another trail 50k down at the Cape Cod Frozen Fat Ass at the beginning of February, so that should provide another physical and mental 'triple dog dare' to sort a few things out as well!

Until Next Time,
Cheers!

RACE REPORT: GAC Fat Ass 50k, or 'Let Me Down Easy DNF'

2010-01-12T23:10:00.002-05:00

Saturday I learned that where you can prepare to run a specific distance, often, you cannot prepare for the trail conditions that will be present on race day.

Earlier in December, Breakheart Dan and I ventured out to Bradley Palmer to run the course. This is what the trail looked like on that day:
Very runnable and conducive to cruising and working a run-walk strategy.

Yesterday course conditions were slightly more taxing:

(Flat, but virtually no traction)

(Conga line through the snow!)

(Fairly self explanatory - like wandering through sand dunes)

(All things considered, the winter landscape was beautiful)

Let me be clear, I am not upset or depressed that I dropped after just 20k on a day where I had hoped to get in all 50k, in fact, the second 10k was mostly on my own and quite a lesson in mental toughness. It was a great learning experience and provided another training run of multiple hours on my feet.

The day began quickly, as I was ready, packed and prepared for the race, getting there in time to register and get geared up, but a couple conversations with old friends I haven't seen for months left me miserably behind schedule. I didn't even have time to locate kZ and Breakheart Dan prior to the race, and as I rushed back to the start/finish area with my drop bag, I realized the clock had already started!

Kahtoolas fastened, water and Nuun combined, and I was off into the wilds.

I was a little peeved that I missed the actual start, but then I realized that this, after all, was a Fat Ass Race, which, as Breakheart Dan puts it, means 'No fees, no frills, no whimps!' I put the initial crisis away, only to realize that the snow was really quite unpleasant for running, and where it was runnable, I had some serious questions about getting into a rhythm and how I might conserve energy.

Long story short, Runnin' Rob never found a rhythm, and by the second loop I knew I was loosing far too much time to take a reasonable shot at 50k. I felt like I could have run a third loop at the price of injury and possible frost bite (I found holes in my gloves during the second loop, which explained the inability to keep my digits warm!).

It was just one of those days. Over the first 10k I felt like I had no pace, I drained my water bottle by mile 4, and the arch of my right foot started aching because of all the uneven footing and snow divets. The second loop was a glorified speed hike as I could not find too many places with great traction, and when I did run, the hyperflexion of my right foot made the arch hurt worse. The fifth mile of the loop presented probably the most challenging section of the course as far as finding any even packed snow or traction, and was like running in soft sand or mashed potatoes - lots of work for little gain.

On the positive side, I shared the trail with the legendary Gilly of G.A.C. for a little while, I met a few more of the other hardy trail runners who ventured out, and have to give special thanks to Alison Phelan of Wicked R.C. for sticking around with me for the latter 5k of the first loop. Just another example of how awesome the trail running community and trail running events can be. You often meet great people willing to share a story or two along the trail. Maybe misery just loves company!

Maybe I am getting more mellow with age, but most things went wrong Saturday. Nevertheless, after dwelling on dropping and my first DNF, I ate a couple cookies, and was cool with it! :-) I managed to bump into kZ and Mr. Bill, got to finally meet Kevin the 'Pathfinder' from Maine, and just generally enjoyed the festivities before I completely lost all feeling in my fingers.

20k speed hike in 2 hours, 55 minutes before crying uncle.

There will be other 50ks, in fact, I see another on the horizon, but more about that later!

I also registered for the Hyannis Marathon on Febraury 28th... not sure why. I think I was just bored at work one day and signed up... is that normal? :-)

Happy Trails!

Trail Intersection - Where Ordinary Meets Extraordinary

2010-01-09T07:27:00.002-05:00

Right now my four year old is freaking out over something completely random - for me this is ordinary.

In an hour and a half I toe the line at Bradley Palmer, the site of my first dance with the Ultramarathon. The only think keeping me from the 50k was the time limit, as I covered 27 miles in 5 hours and 57 minutes. For me, that was extraordinary. That was almost 7 months ago, and I considerably more time and training in preparation.

Today, no time limit, just a 10k course and the promise of 1 to 5 loops for anyone who brings goodies for the aid table and is fool enough to run in the snow and 20 degree temperatures.

I declared I'd run this race 5 weeks ago having been injured most of the autumn with very little base mileage underneath my belt, but decided I could train within the 5 week time frame. In a way, I figured the training runs would be enough attrition to get me away from the crazy idea of 50k in 5 weeks, yet I endured my 10k, 20k, and 30k long runs, and now I am sitting here on the morning of the event mentally preparing myself for 50k.

Not exactly rested, and damn it is cold out there!

But in life we tend to stay safe and never extend ourselves to challenges that might be a little over our head, negating ourselves from achieving that greater greatnesss.

This is where the ordinary meets the extraordinary!

This one is for this one life I have been given, this is for those that have give their lives so I can have this opportunity, this is for those that aren't sure if the challenge is worth it.

Time to gear up!

Running in a Winter Wonderland - Revere Highlands, MA

2010-01-03T14:42:00.008-05:00

I am often left in sudden state of wonder when I see what mother nature can do to a landscape that usually looks brown, down -trodden, and has a fairly nasty reputation of being a place where a person should not venture on their own. I was able to see this renewing and transformative power in action this weekend as I headed out for my first run of 2010.

Just when I thought we might get away with naked trails and good running for the G.A.C. Fat Ass on January 9th (Google searchers are going to have fun with the terms in the previous phrase!) New England has been dumped on over the last couple of days with numerous inches of snow with no melting in sight. It is the nice fluffy kind that can be plowed through by a gang of runners, but whether or not it will stay in that state over the course of the week is any one's guess.

Yesterday as the storm raged outside I looked at my running clothes and Kahtoola microspikes and knew I had the gear to grab a run in the weather. Though, being at my mother in law's house in Saugus, MA was a bit of a factor, because, for the most part, the house is not in close proximity to any trail systems on foot, well, except for one place...

Revere Highlands is not an official name, and as hard as I tried, I could not find a topographic map that showed a proper name for this place. It is only about .3 of a mile from my in-laws, and is accessible by an old rail bed, perfect for strapping on the Kahtoolas and not having to worry about any shallow snow on pavement or concrete. At first I was going to dub the place 'Mount Saugus', but on closer inspection, this section of terrain, made up of granite ledges, rocky single track and a criss cross of soft sand trails around and through the power lines, is actually within the borders of Revere:

This isn't a place new to me. Back when my wife and I were dating we would spend summer afternoons strolling around enjoying the weather, and she would tell me about how it was really unsafe to hang out around the power line trails at certain times of the day because it was a favored hideout for those up to no good in the area. In addition, the few times I have ventured into this 'forbidden' area to check out the trails during bright daylight hours, the place is typically strewn with beer bottles and cans, old car parts, and other pieces of trash.

Regardless of the condition and reputation, though, a raging storm and blanket of somewhat deep, newly fallen snow was enough to transform this place into a trail running playground.

The area isn't very big, so one can't get lost. A redeeming factor is the challenging terrain and sometimes steep trails. The snow made footing far less tricky, almost covering the rocks and roots to the point of acting as a cushion.
I decided to explore a little at first, finding a steep hill and doing repeats for the heck of it - which is a good sign that my inner psycho runner is coming back! After the repeats I ventured higher into the hills and felt like could touch the sky!:
The elevation must have been massive because I was having visions of a far off Shaolin Temple (where they allegedly serve over-priced Chinese food to snobs):

But then I caught my breath and oxygen was restored to my brain to enjoy the panorama of the real-life snow globe:
From the vista I looked down at my Garmin to see a paltry 2 miles logged and really wanted to run a bit more. I ventured back down into the low flat lands to see how far it was from the acme to the end of the trail that led into the sector of power lines and trails. The technical and undulating trail was fun, but tricky in the snow, and it was shocking to only see that one way from vista to trail head was only .6 miles. Nevertheless, it was a challenging .6 to ascend because of the steep hills, and I figured a few out and backs would more worthwhile hill work, and if things got too tricky I could ratchet down the intensity to an ultra pace with walking breaks in preparation for next weekend.

The first out an back I plowed at a decent pace and could feel every foot of elevation gain when I arrived back at the top. The intensity was a little more than I had wanted for the weekend prior to the Fat Ass, but when I have the opportunity to get out into some fine New England winter weather to partake in some adventure, I like to make it last!
The last few out and back reps were more focused on an ultra pace, and I definitely learned a few tricks for running in the snow and conserving energy that might get me an extra loop next weekend. As I neared the 10k I had hoped to cover for the day, I appropriately reached the vista one last time as darkness started to settle over Saugus, Revere and Melrose:
I headed out of Revere Highlands with an snowy smile on my face because the trail running Gods had truly blessed me with an unexpected taste of winter running in a place that certainly does not lend itself to such peaceful activities.

I can't say I'll be gathering 'The Gang' to head over for some hill repeats under the power lines, or to do hilltop flexibility and yoga exercises in the shadow of the Shaolin Temple of Spare Ribs and Suffering Bastards, but as I followed my outgoing frozen footsteps home along the rail bed, I remembered to thank mother nature for that transformative power that seems to have the ability to cover, heal, and make things new.

In some ways, I hope this simple 10 kilometers of running, ironically at the birth of a new year, somehow helps me to heal and rise anew for all the adventures to come in 2010.

Happy Trails Everyone!

FORUM: Coping With The Cold... How Do You Do?

2009-12-28T22:15:00.005-05:00

So in my continuing effort to make this blog a little more informative and reader interactive, I'd like to post a little topic for discussion and to generate some ideas not only for my own use, but for everyone who contributes or reads.

So after a holiday weekend of gluttony and breaking training and diet, I arrived home last night disappointed that I was going to break my promised training plan for the 50k on the fly experiment I conceptualized and to which I have committed. I had hoped I'd get the 20k run I needed to complete the 10k-20k-30k progression of long runs prior to a rest week and then the 50k while visiting family on the South Shore of Massachusetts, but that didn't happen, and a Sunday of chex mix, football, pizza, and Tuscany Soup, it wasn't looking good for the evening. After all the unloading of the material baubles friends and family showered on the kiddies this Christmas, I noticed it was nearly 8 p.m. - never a great time to take on a two hour run, but I made the split decision to ignore my queasy belly, the dropping temperatures, the fast advancing evening hours, and a general desire to eat cookies on the couch, and threw on the headlamp and my road shoes for some mileage in the cold and dark.

As I ran I could feel the air getting colder by the minute and I started catching patches of black ice. Besides the general ache of putting 13.25 miles in the tank on the roads, and the eventual nervous dash into the woods, a safe distance from the road and the surrounding houses - also fighting to get a pair of running tights down before the explosion... errr, expulsion..., I spent a great deal of the two hours wondering what other folks have found works for them in cold weather when it comes to gear.

I must say I have been VERY pleased with the pair of CW-X tights I recently purchased. They have kept my hip flexor and IT Band issues in check for the most part, and seem to do a good job blocking the wind, retaining heat, and wicking moisture. Beyond the CW-X tights, I have basically done the best with what I have in my woredrobe when it comes to the cold weather. I have a pair of New Balance running pants that have kept me warm and comfy since 2002, and I have a pair of Nike lined warm up pants that work really well on colder days and nights when worn with a pair of simple spandex shorts. Not to brag, but these warm ups were part of the XC uniform I received my freshman year of college back in 1997!

Top base layers have been a bit more variable for me, and even today I have the propensity to just layer things like turtlenecks, long sleeve t-shirts, and sweatshirts on colder days. I know there are highly technical fabrics that wick away sweat and trap heat, but I don't have the time or the budget to go for a trial and error free for all (except for me) on stuff that might not work.

One exception has been with compression mock turtlenecks. I have a Reebok long sleeve compression top that works well as a base layer for keeping warm, but I hate the feeling of compression on my chest, especially during longer runs. It is easy enough for me to feel tired while on the run, I don't need my gear helping that process along!

So here's the question: What keeps you warm, dry, comfy over the long winter training runs in the colder climates of the world?

Base layers, socks, jackets, hats, gloves, etc. The forum is open!

P.S. - Any companies out there that want or need their gear put through the paces, I'd be happy to dedicate time and space on this blog to test and review your gear! Go to my profile and send me an email.

Happy Trails,
Rob

Finding Further (at least a little bit)...

2009-12-21T23:27:00.004-05:00

Today was a moment of rest and reflection for me.

I got back to my normal good doobie routine of counting those calories as I consume, making sure everything I take in hasn't been processed or messed around with unless I was the one doing the messing around! This was a change from the weekend where my long run Saturday gave me carte blanche to eat anything in my way. Diet? What diet?

I was going to do some resistance training tonight, but I thought better of it, and resolved that the rest would be quite well deserved.

The reason for the reflection and rest was due in part to a decision I made Sunday evening. Of course, I was still euphoric about being able to run close to 30k on a whim with Breakheart Dan Saturday, especially after an Autumn of feeling left out of all the Ultra Marathon training and racing everyone was doing. Prior to Saturday my long runs were in the realm of 5 or 6 miles, and as far as time on feet was concerned I wasn't really even getting close to an hour. In fact, the couple of occasions I tried to start with an ultra training run of an hour, I was usually sore in the areas that my nagging injuries were emanating from, which was the large red flag I needed to back off. Beyond that, I had been spacing out training runs each week, pushing quality over quantity. No chance to build a base, just speed work one day, and the 'long' run on the weekend of 4 or 5 or 6 miles. Peanuts.

Obviously, coming home Saturday afternoon with 18.5 miles in the bag, and 3 1/2 hours on the feet was like a gigantic gold star. If I had seen one of those decorative one's people seem to be placing on their houses these days, I probably would have asked to stop so I could rip it off (or at least get a photo next to it!). :-)

As to be expected, Saturday I was sore for the rest of the day, and Sunday I woke up to a preview of what arthritis must be like. Though, as the day lingered on, and the blizzard dumped more snow outside, I started feeling less tight and sore, and more eager to get outside to use my neglected Kahtoolas or Yaktrax. The rational side was lobbying for the rest and recovery, but the animal and impulsive child inside of me was far too vocal in this internal dialogue. Finally, the fallout of being trapped inside an apartment with two small children, as well as having to listen to the obnoxious neighbors upstairs get upset because one's children are making noise during the middle of the day... yeah... I quickly threw on my gear and headed out into the winter wonderland.

Initially I thought I could only handle a mile or two because my legs were VERY sore once they were urged to move in a running fashion, but after about a mile of crunching through the snow I started to feel slightly better. It was after dark and the snow was swirling in the wind, causing a really cool effect in the beam of my headlamp. There was also virtually no traffic, save the stray plow, and I quickly accommodated any motor traffic by hopping off the side to give them the entire road. I had all my reflective gear on and was extremely visible, but one plow driver, who I am assuming was taking nips of something more than his coffee to stay warm, decided to pull up alongside of me and proceed to explain how much of a 'jack ass' I was for 'jogging'. I just looked at him and said, 'Are you serious?', and he sped off into a driveway, yelling out the window to remind me of my alleged donkey-like nature. This quickly inspired more time outside, and 2 miles became 4, which became 6.5!

I factored in walking breaks, but my mile pace was well below 10 mins./mile, which is amazing considering I was running a relaxed pace on snow covered roads, the day after my longest run since the beginning of May!

It sounds cliche and perhaps a little silly, but I think I uncovered one of those Ultra Running secrets out in the darkness, snow, and schnapps-induced insults. I learned that even in our perceived soreness and exhaustion we can find that pace or gait or state of mind that keeps us going that extra mile. You can know what it means, or understand the principle, but until you experience it on a visceral level you can't appreciate it enough to know how to implement it when it counts. Hell, I am not even sure if it just fortuitously appears under certain conditions, but I know on this night I felt like I could.

Above all, though, back when I started this blog I wrote about wanting to earn my stripes as a trail and ultra runner, and the most important thing I have learned is that you can only earn these by doing. You can read all the books and watch all the videos, but until you are summoned to face the fear and challenge in the moment, it hardly matters what you studied.

This is true of life as well, and far too often I have lived in the realm of assumptions, idleness, and 'what if'. So much so that I had an emotional breakdown over the perceived.

Personal, yes, but in hindsight a priceless learning experience.

There is only one way to find 'further', and that is through moving, experiencing, confronting, and living.

Happy Trails, Friends. Keep moving.

Breaking Boundaries in Bradley Palmer, or, 'Why Not?"

2009-12-19T19:52:00.003-05:00

Don't call us 'Wyld Stallyons', but in the words of Ted 'Theodore' Logan, Breakheart Dan and I got together at Bradley Palmer State Park to partake in a most excellent adventure!

My training weeks have been typically made up of about half running and half resistance training since starting my new diet and training regimen. In fact my base of running training hasn't been impressive, and I have not done any runs longer than 8 miles or 1 hour since way back at the beginning of August, when I ran the Oxford Dam Trail Race. Following Oxford, I decided I needed to lick my wounds and try to heal some of the lingering injuries I incurred over the spring and early summer.

The first step to getting back has been to limit my mileage and start back slowly. Most of the late fall racing I have done has been shorter distance races, and have basically served as my long training runs. Then a couple weekends back at the Middlesex Fells I knew I'd be making the small hop from a long run of 6 miles to the 8 miles I'd cover during the race. The catch being that these 8 miles are over tough terrain and I expected my time on feet to reach close to two hours, which would be a challenge. Obviously I made it through the Fells in fairly good shape, simply having a little soreness the following couple of days, but nothing nearly as painful as it had been in August.

With the Fells being the end of my 2009 racing season, I wondered what might be next, and knew the GAC Fat Ass was perhaps a nice event to shoot for. Yes, the event is billed as a 50k, but this is one of the GAC races where you can come and have a good time with other trail running friends, old and new, and run the 10k loop through Bradley Palmer State Park as many times as you see fit. No pressure, no frills, just friends and fun on the trails.

Of course my mind has gone to the idea of running 50k on the day, but given my lack of training, and the short time before the race, I have been thinking really quite conservatively, and realistic (or so I thought). Then I read one of Sherpa John's recent posts about exploring Human Potential and pushing ourselves past that place that feels safe and 'realistic'. Then Larry Olsen suddenly passed away, and I now find myself in a position where I want to challenge myself and push myself past normal. I want to suck every last bit of life out of each day - through each endeavor. I don't want to be depressed or pessimistic. I want to live while I have the opportunity to live, and living for some people might not be running for 50 kilometers in the woods, but for me it is a physical and mental challenge that summons that internal reflection and connection with our raw souls. We arrive at that place where we are asked, 'Do you really think you only have this much?', and we are challenged to seek deeper into ourselves, finding more where we thought there was none.

In this spirit I came up with a simple training plan: increasing long runs to be able to run 50k on race day. So last week I ran one loop of the course, and this week I was scheduled to run two loops, next week run 30k, rest the following week, and then arrive at race day with thoughts of 50k. Though I haven't run over 10 miles since August, today's 20k seemed possible with an Ultra marathon pace.

Originally my plan was to practice my ultra run-walk strategy, but the temperatures hovering in the low 20's and the course layout seemed to inspire more running early on. Dan and I kept a moderate running pace and fit a few walking breaks in - not exactly on the schedule, in fact, I can't really say I know how close we were to running 2, walking 1, since it changed depending on the terrain, and I think we rarely did a 2-1 strategy, if at all. Having company during long training runs is a great distraction for so many reasons, and I was glad to do more running than walking because it showed how I am not as out of shape as I had anticipated I was.

We ran the first loop in about 1:08, which was a bit faster than the 1:10 to 1:20 per loop I had in mind, but besides a few aches, I felt good. We stopped and refilled water bottles, I chowed some PB&J, and we were back on the move.

Loop two was a lot of the same. Still freezing cold, still attached to no set walk break schedule, with the exception of some of the longer hills, and we just seemed to float along.

I will say, even though it was really, REALLY cold on the course, it seemed like once we got going the peace and quiet of the landscape and the stillness of the morning were really amazing. I honestly don't think I could have wanted to be anywhere else on earth... well, maybe a carbon copy of where we were with about 30 or 40 more degrees of heat!

Ate some more PB&J during the latter half of the loop and was expecting my body to rebel in the last mile or two, which would signal the internal yellow light that marks the preparation for the end of the long run. Then I started thinking... bad idea.

I knew Dan wanted to run 3 more miles beyond the 20k, and I was happy that I might be able to accomodate him. Also knowing that a blizzard was on the way, I was confident that forcing another 3 miles would only help, since I might not be able to run Christmas Eve morning for my third 'long run' on the course in preparation for the Fat Ass. Then I thought: 'you know, it has been a great day, and I don't feel too thrashed, in fact if forced to run a third loop, I probably could'. These are the thoughts that lead us past 'normal'!

As I was mulling this over, Dan says that he'd be cool calling it a day after finishing 20k and I laugh and tell him about being cool with another 3 miles. Then I joke about running a third 10k course loop.

Joke turns into reality and we are embarking on 10k loop #3. It didn't take long to start feeling every step a little more, and walking breaks seemingly got a little longer and less forced. The magic of starting a third loop is that you are commited and know that the only outcome is finishing that loop, no matter what it takes. I love that feeling. You hurt, but you know you have accepted the challenge and must tough it out. Tough it out we did, and finished the final loop with a 30k time under three and half hours, which is very, very impressive to me, since I haven't run that distance since running the GAC Six Hour back in May. It was a really great day for me (and I hope for Dan as well).

On the technical side, I used my new CW-X Stabylx Insulator tights for the first time today, and I wonder if they are part of the reason I was able to go long. If anything, the support on the knees, IT bands, hip flexors, and lower abs they provide was just what I needed. I am sore, but I feel okay. I also feel like I did an excellent job staying hydrated over the duration of the run. I was taking in about 20 ounces of water and NUUN each hour, and I took a S-Cap around two hours when I suspected we might be able to run a third loop. Pee stayed light yellow, which was a great sight... did I mention us ultra folk are an odd bunch? I also feasted on a powerbar before the run, and gnoshed a few segments of PB&J during the run - all of which agreed with my tummy.

Besides the distance and the time, it was great running with someone else, and sharing in the challenge. Too often we spend idle miles on the trail, and I am truly thankful for every single run I get to share with one of my friends.

I must give big thanks to Breakheart Dan who most definitely helped me through the miles, and to Sherpa John Lacroix, who I have yet to meet, but his continual pursuit of pressing the limits and finding the true 'Human Potential' has been an inspiration. In that same vein, the other members of 'The Gang' inspire me over and over with their tireless pursuit of the new, amazing, and adventurous.

Thanks Guys and Gals, you keep me running!

Happy Trails.

Ultra Dreaming, and Wrapping Up a Couple Weeks of the Great Diet Experiment

2009-12-13T22:41:00.007-05:00

Winter in Bradley Palmer State Park can be both beautiful and a little foreboding - no wonder the Colonial residents preferred traveling by sea, instead of by the few, dark wooded roads, when headed to other area settlements back in the 17th century. In fact, the early Puritan settlers of Cape Ann were mortified by the dense forest that they found when they arrived. While the immense amount of timber would provide the raw material for the early shipbuilding industries in places like Salem and Boston, the Puritans were convinced that Satan was the chief resident and anyone who ventured too deep among the arbors was bound to lose their souls!

Fortunately I am getting familiar enough with the trails in the area that I am not nearly as spooked as I once was. In fact, running through Bradley Palmer is actually relatively soothing and scenic with all of the corridors of cleared land among the borders of tall trees, and then the Ipswich River flowing close by on the North end of the property.

I went Saturday with the idea of doing a little ultra training and route discovery. Gil's Athletic Club, or GAC, as they are known by most everyone in the trail and ultra world, puts on a staple race of the winter time trail season. The G.A.C. Fat Ass 50k happens typically the first weekend after New Year's (January 9th, 2010 this year) and is set in Bradley Palmer. Runners basically have the option of running the 10k course one to five times, with the ultimate goal being to snag a January 50k. The course itself is rolling, and incorporates all types of terrain, from asphalt and packed gravel, all the way through to the rooty and rocky. With the idea that I'd be attending the GAC Fat Ass this year, and attempting to tap into my inner maniac, my goal was to get to know the course and run an easy 10k with my Ultra strategy.

When I arrived, it was cold and the sun was setting, which I know would have scared the knickers off of the Puritans, and I noticed that some of the recent snow was still hanging around, which I knew would make for some interesting running:

(Frozen Swamp)

(Ah, nice and easy...)

(Crunch, Crunch, *sigh*)

(Find the trail, if you dare!)

(Hoping the devil isn't seeking his due, as the sun sinks lower!)

All in all, it was a decent run, but my ultra pacing and walking breaks flew out the window with all the navigation of the unfamiliar course. With that said, it isn't a hard course to follow and find on your own with a trail map, but I found the blanket of snow and some seemingly absent trail intersection markers made things a little more dicey than usual.

About 4.5 miles in I got turned around and off trail, and realized my ride would be waiting for me back at the parking lot soon, so I revved up the engine and headed for the access road, which provides a direct route back to the main lot from pretty much any end of the park. In actuality, I missed the last 1.5 miles of the course, but got almost 10k, as the last mile and a half run parallel to, and actually on (for a segment), the access road.

The abs are a little sore, but seem to be recovering much quicker from longer runs. Perhaps that is the progress I have been looking for?

Nonetheless, I will continue my 'Ultra Training on Short Notice' experiment next weekend when I look to find the rest of the course and then add another loop to see what 20k does to my nagging injuries. I am going to see if I can snag a pair of CWX Stabylx Tights and perhaps they will allow me to go a little further with less pain by stabilizing my ab and hip flexor regions that have been so slow to heal over these last few months.

Great Diet Experiment

So week three has closed and it appears I am doing something right. I actually spent week two reading more about caloric intake and weight loss, and decided that I would try a more focused approach at monitoring the calories of the non-processed and natural foods I have been eating. I quickly found that my calorie intake is actually much less because some of foods I was eating that were processed and contained a little hydrogenated oil, but were still within the parameters of my old diets added more calories, but contributed no nutritional value, which has allowed me to cut more crap out, and focus on a couple higher calorie items, like nuts, that contain needed nutrients.

Of the four days I counted calories I was safely below my allotted calories for the day every day, and surprisingly didn't seem ravenously hungry. Which makes me wonder if some of the processed foods we eat actually contain additives that mess with the body's chemicals important to the communication of hunger?

As far as exercise is concerned, week two and three both had 4 workouts. Week two I ran an interval workout that totaled 3.5 miles of short and fast repeats, and at the end of the week I raced at the Fells. I also did resistance training super set workouts on two other days. This past week I ran long at Bradley Palmer, and also did an interval workout with longer reps. Essentially I wanted to run a timed mile for reference, and following the mile I added three more repeats (400m, 800m, 400m). The workout accounted for about 4 miles total. In addition to the two running days, I did another two sessions of resistance training super sets. It was a bit of a tricky week because I didn't do anything for the first three days, and then worked out Wed., Thurs., Fri., and Sat., so I felt slightly fatigued and a little over worked Friday, but the slower pace Saturday allowed for some nice active recovery.

The weigh ins have gone from disappointing to very pleasing:

Week 1: 193, Week 2: 194.5, Week 3: 188.

I am totally pumped to see a dip below 190 and weighed myself twice that day to make sure it wasn't due to water loss from the run. We will see how this week goes, but I am optimistic that this is working!

Happy Trails!