Saturday, April 26, 2014

Week of April 21st - 27th, 2014

Monday:
10mi/71min in Pisgah with George.  Great run.  First run with my shirt off of the year, 71 degrees F.  Feeling good.

Tuesday:
10mi/67min with George on the Keene Tracks.  Good run.  My legs were a bit sluggish. 

Wednesday:
Am: 4mi/28min in Pisgah with Griffin.  Nice easy run.  Windy and damp weather.
Pm:  10mi*/68min - track workout at Monadnock with George and Pacman.
200-200-200-200-400 x 2 @ R Pace with full rest
(32, 32, 32, 32, 66, 31, 31, 31, 31, 66)
Good workout.  This was my first speed workout since January 22nd.  I wanted to do something low volume and R paced 200's seemed the way to go with the strong head wind on the back stretch.  I felt smooth and relaxed and the wind was definitely tough while finishing up the 400's.  I need to get back into the routine of Wednesday workouts.  I'll do something longer next week, perhaps a mix T and I workout.

Thursday:
5mi/34min in Pisgah with Griffin.  Nice easy run.  My legs were pretty tired from yesterday's workout.  It was super windy today and I was a bit worried that a tree would come crashing down on my head.  I saw a hawk carrying a snake.  I didn't get a great look at it, but it was either a broad-winged hawk or a red shouldered hawk.  There were at least 100 tree swallows darting back and forth over my beaver pond.  I guess the wind didn't bother them too much. 

Friday:
10mi/67min on trails in Grafton, VT with Ferenc, Lena and Ellie.  Good run.  We visited Creature Rock which is a really cool, huge boulder in the middle of the woods.  Legs feel good.  Nice weather today, 64 degrees and sunny.

Saturday:
12mi/1:22 on Pinnacle Mtn trails with Ferenc, Lena and Ellie.  Good run.  My legs were pretty tired on the climbs but I felt fine going downhill. 

Sunday:
14mi*/1:34 in Pisgah with Ferenc, Lena and Ellie.  My legs are pretty freakin' fatigued.  Stopped to walk a few times and just took our time.  I was too tired to do a proper long run of 2hrs or more.  Chilly, grey day.

Total for the week:
75miles.  I'm pleased with my total mileage and happy that I got back to the track for a speed workout.  I need to stretch more and lift weights next week and keep the miles up. 

Tuesday, April 22, 2014

Week of April 14th - 20th, 2014

Monday:
2mi/15min with the track team.  I drove to Ferenc's at night to run an hour and get wings.  When I got there I was starving and talked him and Boj into just getting wings.  Great decision.

Tuesday:
0mi.  It was pouring and I was feeling lazy.  This is not a good start to this week.

Wednesday:
Am: 4mi/28min in Pisgah with Griffin + Fit Club + Circuits.  I woke up to a fresh 1"+ of snow on the ground and 20degree F temps.  Welcome back winter!  Beautiful morning for a run.
Pm:  10mi/68min in Pisgah with Griffin.  Great run.  It was sunny and 41degrees.  The morning's snowfall was still hanging on in the shade but clear trail in the sun.  Saw a beaver and some wood ducks.  Feeling good. 

Thursday:
5mi/33min in Pisgah with Griffin.  I was going to run longer, but Griffin was hanging back and acting funny.  I stopped and waited for her and she yelped.  I turned around and she charged to the front and acted like nothing was wrong.  Chilly temps today.

Friday:
7mi/57min in Pisgah with Sontag and Rockstar (Jen, Courtney, Griffin and Cookie).  We ran nice and slow with the girls and they turned back and us boys added on some more mileage.  Fun run.

Saturday:
11mi/79min on the Keene Hilly Rds. with George and Thomas.  Good run.  Nice weather.  Feel good.

Sunday:
15mi*/1:45 - Putney Mtn - Pinnacle Mtn trails with Goupil, Ferenc, Lena and Ellie.  Nice run.  The weather was chilly at the start, but it quickly warmed up.  I could have stayed at the lookout at the top of Pinnacle Mtn forever.  It was a beautiful day. 

Total:
54miles.  I didn't lift, do a speed workout, or a race.  It was still a good week because my mileage is slowly starting to climb up and I'm beginning to feel some fitness coming back.  Vacation next week, I want to run some good miles and maybe go run up Mt. Monadnock.  I'll go to the gym to lift a couple times too.

Sunday, April 13, 2014

Week of April 7th - 13th, 2014

Monday:
0mi.  Rest day.  I have a sore throat and I'm feeling run down.  I started coaching track today.

Tuesday:
4mi/27min in Pisgah with Griffin.  Trails are brutal right now.  Lot's of ice/snow and mud.  I have a cold.

Wednesday:
10mi/67min in Pisgah with Griffin.  Good run, I stuck to the sunniest trails I could find.  Still long stretches of ice in the shade.  I post holed in the mud a few times falling in above the ankle.  That's what happens when there's deep frost and mud.  I woke up early this morning and lifted weights.  Still have an annoying cold.

Thursday:
1mi + Circuits with Fit Club at school.  I came home from practice with the desire to run even though my cold is raging and I'm feeling run down.  I plopped down in my bed to close my eyes for 15min before my run.  I woke up 2hrs later.  I guess I needed the sleep.  Kind of a shame to miss out on a 60 degree day.

Friday:
6mi/43min in Friedsam/Pisgah.  I ran 3mi at track practice in Friedsam.  That was a lot of fun.  Then I came home and headed out for 3 more in Pisgah with Griffin.  It started to rain and there were a few wood frogs croaking (more like quacking) in a vernal pool.  This got me excited that tonight would be a big migration night for the salamanders, wood frogs and spring peepers.  Jen and I headed out at night and we helped a few spotted salamanders cross the road.  There were a ton of peepers and woodies out.  It's really nice to hear the peepers out on the pond calling again.  They only started 2 nights ago.  The great blue herons are back in the nest, the beavers are active, the black birds are calling and the temps are warm.  Spring is here, now we just need the damn trails to be ice/snow free!

Saturday:
11mi*/75min - Sports Medicine 5K - 16:46 (5:25) 2nd place.
This was a beautiful day to run a race.  Perfect temps in the 60's with sunshine.  I took off very conservatively sitting in 9th place or so.  Thomas already was pulling away from the field with Andy being the only one to give chase.  I started to pick it up late in the first mile and moved up into 3rd place after the mile (5:21).  A tall runner I didn't recognize latched onto me and pushed me through the second mile (5:25).  There's a good amount of small but steep hills and I felt good legging out on the downhills.  I was able to catch Andy and go by him on the steep twisty downhill by Rte 9 and was in second place with 3/4 of a mile to go.  Andy didn't give up and I could hear him a few seconds back.  Exiting the bike path up the final steep hill, I dug down and created more separation.  Thomas was far ahead and would go on to win comfortably in 16:20. I crossed the line in 16:46, 6 seconds ahead of Andy.  It was a good, consistent effort that I was pleased with.  The time was about what I expected considering my current fitness level on this slow course.  I won 75 smackers for my efforts which was a nice surprise.  George, Thomas and I did a cool down after the awards and then went to Margaritas for some post race grub.  Fun day!

Sunday:
18mi*/2:10 in Pisgah with George, Ferenc, Lena and Ellie.  Nice easy long run.  The trails are 90% clear of snow and ice.  The snow is only hanging on in the darkest of places in the park.  We ran the Old Town Forest trail which is pretty cool and headed up to Pisgah ridge.  The run started with cold temps in the 40's and hard rain.  We were all a little cold, but it got warmer as the run progressed and the rain stopped.  Legs good and tired.  I'm really happy to finally get a long run in and had no issues with my knee which is now back to 100% healthy. 

Total for the week:
50miles.  OK week.  I want to get my mileage up into the 60's and beyond soon.  Coaching track does cut into my desire to get out the door after a long day, but it stays light out for so long that I really don't have any excuses.  I'm really happy to be running on mostly snow-free trails again.  Next week, I need to get to the gym to lift at least twice and get back to the track for speed workouts. 

Saturday, April 12, 2014

Week of March 31st - April 6th, 2014

Monday:
0mi.  My body is really stiff today. 

Tuesday:
6mi/45min in Pisgah with Griffin.  Nice sunny day, 47 degrees F.  The trails are absolutely as bad as they get right now:  lot's of snow, ice, slush, ice bridges, running water, standing water, and mud.  (The mud is the best surface to run on).  It was still nice to be out in the gorgeous spring weather.  I wore shorts and short sleeves.  Good yoga session after the run.

Wednesday:
Am:  1mi + Circuits with Fit Club.  Really fun, tough circuit.  The kids looked wiped after it!
Pm:  5mi/37min in Pisgah with Griffin.  Yikes the trails are just awful but the weather was fantastic, 55 degrees F and sunny.  I scooted down to the beaver pond and just sat there for a while, soaking in the sunshine and beautiful view.  I wanted to run longer, but the trails just suck.  I can't wait until they're snow/ice free.

Thursday:
5mi/35min in Pisgah with Griffin.  I ran home from school, grabbed Griff and headed out for a short run.  Nice weather, but the trails are a mess.  I can't will myself to run longer in those conditions.

Friday:
4mi/26min in Pisgah with Griffin.  Lifted weights.

Saturday:
15mi*/1:38 - Big River Trail Half Marathon - 1:27:44 - 1st place.
I drove down with Boj the morning of the race.  I was excited to race here because I've heard such good things about the course. I've only run here once or twice in the past.  At the start, a guy with a handheld bottle sprinted to the lead.  He had on Julbo shades and I think a LaSportiva singlet.  He was lean and wiry and had the look of a serious competitor.  (Carrying the handheld made me think that maybe he wasn't that experienced, however).  He lead for a little while but I passed him after about 3 min of racing.  I started to push my lead with Jackman now in 2nd place.  I was enjoying the twisty, rolling single track and I extended my lead on Bob and the rest of the field.  Soon, I was no longer able to see Bob when I glanced back on the turns.  My gap felt pretty sizeable for being early in the race.  I came to an intersection with no flagging, and I headed left, up the hill.  I started to slow down as I saw no flagging.  I felt like I was going the correct way as it was the most obvious route, but I slowed even more.  Finally, I got to a house and could still see no markings, so I turned around and started running back.  I wasn't running very long when Bob and Steve Brightman came running towards me telling me I was still on course.  I jumped behind Bob since he knew the course.  We ran by the house I turned around at and the parking lot seemed like it came up only 30 seconds later.  Damn.  I pounded 2 gatorades at the aid station and jumped back on Bob's heels.  I would stay here for the next 9miles.  I was afraid of going off course again, and Bob knew where he was going and thus my new strategy was born. 

We quickly pulled away from Brightman after the aid station.  Bob was really hammering, especially the downhills.  He is a monster on the descents.  My lower back is pretty tight and sore this morning as I type this, and I think I have Bob to thank for that.  The course twisted and turned, crossed wet areas and streams, and continued to rise and fall many times.  Each descent was the same as the last, Bob hammering at a very uncomfortable pace.  I took a gel at 45min and then another one at 55min.  I just felt like I wanted to be well fueled for the long (for me currently) race and the late start time.  My second gel exploded all over my hands.  I had to lick my hands to get the gel off and then my fingers were sticking to my palm.  I've never had that happen before in a race.

 I began to really get tired after about an hour of racing.  My legs were just getting fatigued.  I started to tell myself to just hang with Bob until 1:20 and then try to go by him.  We reached 1:20, and I was too tired to pass.  We saw 3 deer and I was going to say something about chasing them down for food, but instead I just grunted to Bob, "deer".  He grunted back, "yup".  That's about as chatty as you can be 12miles into a tough race. A little bit later,  I was following close to Bob and couldn't see a root and I went down hard.  He got a 3 second gap on me, but I reeled him back in pretty quickly.  We emptied out onto a dirt road and I felt like the finish must be close.  I surged by him as we entered back onto the single track.  I opened up a small gap.  My legs immediately complained to me that they were too tired and I thought that Bob might catch me and pass me.  I dug down and was able to hang on for the win with Bob finishing really closely behind me.  It was very satisfying to get the win.  Bob is a tough competitor and racing him for 9mi will make this one memorable for me.  He definitely made me earn the win.  Jonny and Bentley came racing in to the finish 2min after us and it sounds like they had a similar race as Bob and me.  Fun times post race, swapping stories.  Kudos to Mike Galoob for hosting another awesome event.

Sunday:
7mi/56min in Pisgah with Griffin.  Nice and slow recovery run.  Legs not sore at all, just a little sluggish.  My lower back is tight.  Sunny cool weather.

Total for the week:
43mi - Good week.  My mileage is low, but it should start to climb up once the trails finally are snow free.  I'm happy to win at Big River.

Thursday, April 3, 2014

First Quarter Totals

499mi = 38.4mpw

The first quarter of 2014 is over.  I've always enjoyed keeping track of weekly, monthly, quarterly, and yearly mileage totals.  This ranks as one of my worst quarters ever as far as total miles.  I had a knee injury which I'm recovered from but I also just really suffered from a lack of running motivation for the first time in 20 years of running and racing.  The winter was  cold and snowy, but normally that would get me excited to do lot's of snowshoe races and wouldn't discourage me from getting the training in.  This year I did zero snowshoe races and missed out on great racing conditions and skipped Nationals which were only an hour+ drive away.  Damn, missed opportunities!   Spring is here, I hope with it comes renewed health and motivation.

Week of March 24th - 30th, 2014

Monday:
6mi/40min in Pisgah with Griffin.  Hamstrings are sore today, probably from the hard fall in the race on Saturday.  My knee felt good.  My (R) big toe was a little painful but manageable.

Tuesday:
9mi/62min on Grafton Ponds trails with Ferenc and the girls.  Great run.  I felt good and the toe wasn't too much of an issue.  Knee is good.

Wednesday;
0mi.  It is Jen's birthday today.  We celebrated by gut gorging at Koto's Japanese Steak House.  Good food and fun times.

Thursday:
Am:  1mi + Circuits with Fit Club.
Pm:  10mi/70min in Pisgah with Griffin.  Good run.  Legs felt good.  I should have worn my micro spikes as there were a lot of icy spots on the trails.  There are some open muddy spots in a very few sunny places.  Full snow free trails is still a long ways out.  Did a solid yoga session after the run.  I need to get to the gym to lift soon.  I set my alarm twice this week but turned it off because I needed more sleep.

Friday:
9mi/62min on the Putney dirt roads with Ferenc.  Good run.  Of course it was a bit cold and drizzly.  It seems to always be raining and cold when we do this loop.

Saturday:
4mi/30min in Pisgah with Griffin.  The trails are all ice.  My micro spikes work great but poor Griffin was slipping and sliding all over the place.  My legs are tired.  I know I'm out of shape when two back to back days of 10 and 9 miles leaves me tired the following day.

Sunday:
0mi.  I lifted weights and then played basketball for an hour. 

Total for the week:
39mi.  Not a great week.  This could have been a 50 mile week if I ran on Sunday.  I also only lifted once.  I need to increase the mileage and make sure I get to the gym more next week.