Today was a good day.
Lynnea is planning for her first race. She'll do the 10k in October at Goblin Valley, Utah. So, I took some time to develop her training plan today (Monday). She received it and reviewed the details. Then she said, "looks good, I can do that." At the kitchen table we sat down and filled out our race applications, wrote the check and mailed off our intent to participate. As we know, once we pay, we gotta run day to day.
-------------------------------------------------------------------------------------------------
When I got home from my run Lynnea was watching a movie, and I dared not ask about her first run in the training cycle because she had not mentioned it first (and because I know better than to talk during a movie!) After some time passed (I did dishes!!) and the movie was over she invited me out for her run. I know how much running I would have done after settling in for the night... zero. But in a few minutes we had Lily strapped onto a leash and we were headed down the road on a beautiful summer evening in the mountains of North Carolina. The river valley was amazing. The run was so enjoyable, gotta love the simplicity of the movement.
So, day one is down for Lynnea. Now she will learn about running on the road as she travels east for a couple of days. Not the best way to start, but as with all things, if you stick to it the results will come to you.
Tuesday, July 28, 2009
Monday, July 27, 2009
Sausage McGriddles v. Shut In Trail
As if the ascents on the Shut In Trail (outside Asheville, NC) were not enough I (sort of) went for a larger challenge on Saturday morning. About 90 minutes prior to the onslaught of steps I downed a Sausage McGriddle with Cheese, a Hash Brown and an O.J.; for balance you know.
About 10:30 am I found the trail head and began the gentle climb from HWY 191. At first I was just cruising, finding that head space for the long run; my first in 2 weeks and my second "run" in two weeks after a brief respite. The night before I hit 9 miles at a tempo feel (for 6) and at death crawl (for 3). This "long" run was off to a bad start with heavy legs and a much heavier stomach but I thought, 'just run out 43 minutes and then get back to the car.'
Then the first wall came upon me. The pace went from measured to pedestrian as this initial climb reminded me off why a good general rule is to stay away from McDonalds, especially before running. But up I went. I found my "stride", seemingly 3-4 inches of labored progress.
This ascent gave way. The trail opened up and I gently glided along in a sluggish body. At 25 minutes I reached a small grade. Here I actually wanted to stop and go back to the car. Fortunately I was stubborn enough to go on. This is part of the process, to face down adversity and prove to a future self that anything is possible; though only when we continue to move forward. And that is what I did.
I came to the top of the final climb on the way out. The land gave way to all directions and afforded views toward Asheville and off the Blue Ridge Parkway. I met a couple from Richmond, Va. here and we chatted for a couple of moments. They headed down into the depths of the trail and I headed back to my car, pleased to be getting closer to the beer tent at the Belle Chere festival. The trail on the return was much friendlier with only a few gradual climbs.
With 2 miles to go I found a blackberry bush and munched for a couple of minutes in lieu of the gels I was carrying.
The day brought a promise in that I rarely feel so terrible and yet was able to go out for a relatively easy 11 miles on some challenging terrain. The same old story of the laid off runner getting back into the flow. Running is a good friend, but a stubborn one too. It will hold a grudge and just when you think you'll never have another blessed step in your life you will return from one of those runs that cannot last long enough; and then you'll fall in love again. Running will have grabbed hold of you again.
About 10:30 am I found the trail head and began the gentle climb from HWY 191. At first I was just cruising, finding that head space for the long run; my first in 2 weeks and my second "run" in two weeks after a brief respite. The night before I hit 9 miles at a tempo feel (for 6) and at death crawl (for 3). This "long" run was off to a bad start with heavy legs and a much heavier stomach but I thought, 'just run out 43 minutes and then get back to the car.'
Then the first wall came upon me. The pace went from measured to pedestrian as this initial climb reminded me off why a good general rule is to stay away from McDonalds, especially before running. But up I went. I found my "stride", seemingly 3-4 inches of labored progress.
This ascent gave way. The trail opened up and I gently glided along in a sluggish body. At 25 minutes I reached a small grade. Here I actually wanted to stop and go back to the car. Fortunately I was stubborn enough to go on. This is part of the process, to face down adversity and prove to a future self that anything is possible; though only when we continue to move forward. And that is what I did.
I came to the top of the final climb on the way out. The land gave way to all directions and afforded views toward Asheville and off the Blue Ridge Parkway. I met a couple from Richmond, Va. here and we chatted for a couple of moments. They headed down into the depths of the trail and I headed back to my car, pleased to be getting closer to the beer tent at the Belle Chere festival. The trail on the return was much friendlier with only a few gradual climbs.
With 2 miles to go I found a blackberry bush and munched for a couple of minutes in lieu of the gels I was carrying.
The day brought a promise in that I rarely feel so terrible and yet was able to go out for a relatively easy 11 miles on some challenging terrain. The same old story of the laid off runner getting back into the flow. Running is a good friend, but a stubborn one too. It will hold a grudge and just when you think you'll never have another blessed step in your life you will return from one of those runs that cannot last long enough; and then you'll fall in love again. Running will have grabbed hold of you again.
Wednesday, July 22, 2009
July whispers by...
I am struggling to log a total of 100 miles this month. It seems I have been tapering/ recovering for about 6 weeks now. Long runs of 6 miles or even an hour!!!... though when the last was- I am not sure, I guess Grandfather Marathon. I shy away from giving myself so much credit but... since the reduction in overall mileage I have seen a direct connection with the Red Sox losing first place and the Yankees taking over... temporarily.
I'd like to think this is just like drafting; and when the time is right, Boston will assert themselves and set the world right again. Likewise, I will get back to training this next week. If Boston DOES make a move back to their winning ways then I am sure to continue logging my necessary mileage or at least daily runs... until another World Series goes to Fenway!!
I'd like to think this is just like drafting; and when the time is right, Boston will assert themselves and set the world right again. Likewise, I will get back to training this next week. If Boston DOES make a move back to their winning ways then I am sure to continue logging my necessary mileage or at least daily runs... until another World Series goes to Fenway!!
Wednesday, July 15, 2009
Limbo Days
This is an enjoyable time between goals. A time for researching and planning for the next big thing. A time to reflect upon the consistency required to be at your best as a runner. It is a time, most of all, to share a bit more life at home with the ones I love. I am not in the business of apologizing for the time I spend on trails and roads, but it is very nice to have this 'extra' chunk at the end of the day now.
This week I've done a lot of nothing. But also have been able to catch up on some of the house tasks I have put off since the weather turned nice. Replacing boards, finishing some painting and working in the garden have been rewarding in their own way.
But I must admit that I am now in the mode of searching for a new goal. I have a 50k already scheduled in October, Goblin Valley. A rolling desert run through some neat rock formations. I am also searching for a Boston Qualifier somewhere on the East Coast. I am avoiding Charlotte. But there are a couple races in Pennsylvania and New Hampshire that are looking promising. Being a native of the Granite State I am kind of leaning that way. It would be a great chance to revisit my running roots and my Grandmother as well. That is something Lynnea and I have really been meaning to do.
As stated, Boston is now a goal for 2010. I am not aiming at the qualifying for Boston, that would be a necessary step of course, but really I'd like to go to Boston and have a (TBD) time goal. I have qualified in the past (Chicago 2003) but injury kept me away from the Mecca. Now it is time to revisit this dream of mine and quench it for all it has to offer. It is an experience I grew up watching on television... and now it is something that I desire in my running blood.
These are the things that I've spent this extra running energy on this week. My legs feel great, my soul is renewed and my mind is ready to run... but I will let the pump prime a little longer.
This week I've done a lot of nothing. But also have been able to catch up on some of the house tasks I have put off since the weather turned nice. Replacing boards, finishing some painting and working in the garden have been rewarding in their own way.
But I must admit that I am now in the mode of searching for a new goal. I have a 50k already scheduled in October, Goblin Valley. A rolling desert run through some neat rock formations. I am also searching for a Boston Qualifier somewhere on the East Coast. I am avoiding Charlotte. But there are a couple races in Pennsylvania and New Hampshire that are looking promising. Being a native of the Granite State I am kind of leaning that way. It would be a great chance to revisit my running roots and my Grandmother as well. That is something Lynnea and I have really been meaning to do.
As stated, Boston is now a goal for 2010. I am not aiming at the qualifying for Boston, that would be a necessary step of course, but really I'd like to go to Boston and have a (TBD) time goal. I have qualified in the past (Chicago 2003) but injury kept me away from the Mecca. Now it is time to revisit this dream of mine and quench it for all it has to offer. It is an experience I grew up watching on television... and now it is something that I desire in my running blood.
These are the things that I've spent this extra running energy on this week. My legs feel great, my soul is renewed and my mind is ready to run... but I will let the pump prime a little longer.
A small pile of steps
Got out for 1 whole mile last night with the family. Felt great. Only 12 more days of rest:)
Monday, July 13, 2009
Grandfather Mountain Marathon- Race Report
A beautiful morning greeted me and I was feeling fresh and supple. Ready to run patient and subtle... and then the race began. From the first few steps something seemed odd. The Marathon was back below my feet, for the first time in 6 years and it was there to remind me that it was never to be taken for granted.
26.2 miles is a long way. Add 3,000 ft. of elevation change and a time goal to the mix and you have a challenge on your hands. I left with the lead group at a comfortable pace through 3 miles of comfortable flat to rolling terrain. Upon seeing our split at 3 miles (19:30ish) I decided that I needed to have an even more patient approach, thankfully. The hills began their assault in earnest in these early miles and I knew this day would be one of fortitude and not of course records. The lessons being deeper and probably more important as dealing with adversity is the true test.
The biggest and longest of the hills were behind me around mile 10 and by this time I was feeling warmed and pretty good. Smiling and talking with volunteers on the Blue Ridge Parkway. I kept on the gel and fluid schedule and though I was still feeling a tad uneasy in the gut and the legs were not going to run any smoother or easier than what they were doing, I knew I could tough this day out and complete one of the toughest Marathon distance runs around.
The Blue Ridge Parkway was a nice 4 mile rest after the initial hills had softened up the quads. This would be the last chance to run on this forgiving terrain for the remainder of the run. The final 9 miles were to be uphill, though gentle in spots. I reminded myself to not get carried away on these alluring sections and continued clicking off 7 minute miles. I was right on pace for my goal of 3:10:59.
We turned onto HWY221 and headed over the Eastern Continental Divide, shy of 4,000 ft. and I was able to reminisce on some long trail runs completed in the Molas Pass (Durango, CO) area out west. While I was some 8,000 ft. lower in elevation that was really no relief at the moment. A little further up the road I glimpse the Viaduct some 700 ft. above me. At this point I was another hour from the finish, feeling a tad weary and knew that the viaduct was actually below the elevation at the finish line ahead in McRae Meadows.
A few more miles passed, almost as if a spectator I was along for the ride. My mind was just telling my legs to keep on, and we'd check in with them a while later. This worked for a few miles until the legs began barking in small stitches. Left quad, right quad, left hamstring... this cycle continued any time I felt the effort on climbs increasing. I stayed patient, tried to run relaxed and smooth, to run tall. The runners began passing me and telling me how good I looked... not a good sign I think. If I looked so good the order'd be reversed, right?
5 miles to go. Oh Lord... the hills now are small bumps that my mind have turned into mountains. The pace is still somehow holding while that perceived exertion grows with the minutes. I KNOW now, that the wall is looming. I will not escape it today, I just hope that it waits long enough for me to slip by a few more miles.
5k to go and now I want to stop running. Another step another step another step... pace has been forgotten (though I am still holding pace somehow.) I slip to 12th place and as runners pass me I remind myself to run with integrity... to just keep running, I can still finish this thing with pride, but if I walk... if I walk... DON'T walk... that is not the path today. 1.5 miles to go and help arrives. An unnamed runner from Spartanburg, SC pulls me along. A quarter mile goes by, we climb the "last hill" only to reach another. After being helped so much at a crucial point I am thankful.
We arrive at McRae meadows to the sound of the bagpipes. The Highland Games are in full swing. People are having a great time! I am ready to be done, ready for in to be Sunday night when 36 hours will have passed and I will be feeling nearly "normal" again. I reach the track. 400m to go now. No more hills. I know I look like hell, and I should because that is where I have spent the previous 3 hours plus. 300m to go. I see Lynnea and the family who have come to their first Marathon to support me. I summon strength to smile at this point, appreciative of their time and love. One more turn... I see the chute, Scottish Clan tents creep slowing along side me at the edge of the track, fading to the past. I reach the line and click the watch. Done. 3:13:17...
Having lost 3 minutes in the final 3 miles I could not have been more surprised, more relieved and more happy to have run such a successful race. I so looked more forward to seeing my wife somewhere among the 15,000 spectators ALL the way on the other side of the track. There was no Rocky moment, just a quiet embrace, a perfect reunion of souls. I often think of Lynnea out there in those lonely hours... how if I just keep going, if I just keep going... with some patience the great reward will come. To be with the one I love again. And that moment on this day was as sweet as ever. She knew I was not at my best that day, but in that, with the battle I had undertaken she also knew that I had proven something much bigger than I did at the Chattooga. I had finished something when all I wanted to do was stop. I did exactly what she would have done.
So, as far as external results go. I finished in 3:13:17... (you could call that a 2:45-2:55 on a flatter course) good enough for 12th overall out of 400 some runners. The winner ran 2:47, holding 6:30 per mile for the duration and looking fresh as a daisy at the finish. Some great memories for him. Now it is time for me to rest and recharge for 2 weeks, running sparingly, just to remind the cells that they'll soon be back at it. 7 months of steady consistent training has taught me much. Now I will take the down time and have afternoons with Lynnea. Then... the training begins anew... and what is next?
Goblin Valley 50k... Utah. A transcendental desert 50k...
26.2 miles is a long way. Add 3,000 ft. of elevation change and a time goal to the mix and you have a challenge on your hands. I left with the lead group at a comfortable pace through 3 miles of comfortable flat to rolling terrain. Upon seeing our split at 3 miles (19:30ish) I decided that I needed to have an even more patient approach, thankfully. The hills began their assault in earnest in these early miles and I knew this day would be one of fortitude and not of course records. The lessons being deeper and probably more important as dealing with adversity is the true test.
The biggest and longest of the hills were behind me around mile 10 and by this time I was feeling warmed and pretty good. Smiling and talking with volunteers on the Blue Ridge Parkway. I kept on the gel and fluid schedule and though I was still feeling a tad uneasy in the gut and the legs were not going to run any smoother or easier than what they were doing, I knew I could tough this day out and complete one of the toughest Marathon distance runs around.
The Blue Ridge Parkway was a nice 4 mile rest after the initial hills had softened up the quads. This would be the last chance to run on this forgiving terrain for the remainder of the run. The final 9 miles were to be uphill, though gentle in spots. I reminded myself to not get carried away on these alluring sections and continued clicking off 7 minute miles. I was right on pace for my goal of 3:10:59.
We turned onto HWY221 and headed over the Eastern Continental Divide, shy of 4,000 ft. and I was able to reminisce on some long trail runs completed in the Molas Pass (Durango, CO) area out west. While I was some 8,000 ft. lower in elevation that was really no relief at the moment. A little further up the road I glimpse the Viaduct some 700 ft. above me. At this point I was another hour from the finish, feeling a tad weary and knew that the viaduct was actually below the elevation at the finish line ahead in McRae Meadows.
A few more miles passed, almost as if a spectator I was along for the ride. My mind was just telling my legs to keep on, and we'd check in with them a while later. This worked for a few miles until the legs began barking in small stitches. Left quad, right quad, left hamstring... this cycle continued any time I felt the effort on climbs increasing. I stayed patient, tried to run relaxed and smooth, to run tall. The runners began passing me and telling me how good I looked... not a good sign I think. If I looked so good the order'd be reversed, right?
5 miles to go. Oh Lord... the hills now are small bumps that my mind have turned into mountains. The pace is still somehow holding while that perceived exertion grows with the minutes. I KNOW now, that the wall is looming. I will not escape it today, I just hope that it waits long enough for me to slip by a few more miles.
5k to go and now I want to stop running. Another step another step another step... pace has been forgotten (though I am still holding pace somehow.) I slip to 12th place and as runners pass me I remind myself to run with integrity... to just keep running, I can still finish this thing with pride, but if I walk... if I walk... DON'T walk... that is not the path today. 1.5 miles to go and help arrives. An unnamed runner from Spartanburg, SC pulls me along. A quarter mile goes by, we climb the "last hill" only to reach another. After being helped so much at a crucial point I am thankful.
We arrive at McRae meadows to the sound of the bagpipes. The Highland Games are in full swing. People are having a great time! I am ready to be done, ready for in to be Sunday night when 36 hours will have passed and I will be feeling nearly "normal" again. I reach the track. 400m to go now. No more hills. I know I look like hell, and I should because that is where I have spent the previous 3 hours plus. 300m to go. I see Lynnea and the family who have come to their first Marathon to support me. I summon strength to smile at this point, appreciative of their time and love. One more turn... I see the chute, Scottish Clan tents creep slowing along side me at the edge of the track, fading to the past. I reach the line and click the watch. Done. 3:13:17...
Having lost 3 minutes in the final 3 miles I could not have been more surprised, more relieved and more happy to have run such a successful race. I so looked more forward to seeing my wife somewhere among the 15,000 spectators ALL the way on the other side of the track. There was no Rocky moment, just a quiet embrace, a perfect reunion of souls. I often think of Lynnea out there in those lonely hours... how if I just keep going, if I just keep going... with some patience the great reward will come. To be with the one I love again. And that moment on this day was as sweet as ever. She knew I was not at my best that day, but in that, with the battle I had undertaken she also knew that I had proven something much bigger than I did at the Chattooga. I had finished something when all I wanted to do was stop. I did exactly what she would have done.
So, as far as external results go. I finished in 3:13:17... (you could call that a 2:45-2:55 on a flatter course) good enough for 12th overall out of 400 some runners. The winner ran 2:47, holding 6:30 per mile for the duration and looking fresh as a daisy at the finish. Some great memories for him. Now it is time for me to rest and recharge for 2 weeks, running sparingly, just to remind the cells that they'll soon be back at it. 7 months of steady consistent training has taught me much. Now I will take the down time and have afternoons with Lynnea. Then... the training begins anew... and what is next?
Goblin Valley 50k... Utah. A transcendental desert 50k...
Friday, July 10, 2009
Sunday, July 5, 2009
Firecracker 10k- Race Report
It was a beautiful cool morning in Lenoir, NC. I registered, received my XXL t-shirt (either that or a youth M) and took off with Goliath for a little warm up. After another, more formal warm up, and a quick look at the course's initial miles, I returned to get my flats and singlet donned. I stepped to the start, became utterly confused as to the course directions and prepared to get out well. As the "go" sounded the jostling began, the cheers from onlookers spattered onto our ears and thoughts of what was to come filled our heads. Two races were taking place; one was a 5k and one a 10k. As we made our way down the first 1/2 mile a small group of runners (me and a few high school runners) settled in together. The pace seemed a little fast, but last year at this race I was left behind without the ability to bridge the initial gap. That was a 5k and so I could have been more patient but it did not cost at all, really just helped me open up the lungs and the legs.
At the bottom of the first hill the 5k course split from the 10k course. The bibs for each race were identical and so at this point we learned who was racing which. I turned right and everybody else turned left. I was alone and it was quiet and peaceful along the small creek. I settled in, peaked back to see nobody was close and continued on... not knowing the actual course.
About 1.5 miles in, a turnaround sign was posted which in retrospect was obvious. However, not seeing a course marshall here, and mistaking the sign for something else, and not knowing that we were to loop back so soon all contributed to me meandering through a sizable parking lot for 90 seconds or more while the rest of the race caught up and passed me. Finally one man hollered to me to turn and I was back on course soon enough. I dropped a 3k paced half mile in and was soon back in the lead. Now however, the gap was much less comfortable.
So I pushed and pushed this entire run. The body of the race was flat with many turns. I felt my lead growing slightly over miles 4 and 5 and then I settled back a bit to prepare for the final climb. This is the same hill as the Leprechaun Leap finale. My last two times at this hill I was stride for stride with kids... first a 16 year old in 2008 and this past March a 12 year old. On this day I had a 15 year old behind me, by a couple of minutes and so was a little more relaxed running the final climb. As I reached the top I saw my wonderfully beautiful wife and the big Goliath (aka G-man) cheering me on! I petted Goliath's head as I passed and completed the course in an official time of *35:36.
My first victory was a 10k in 2003 where the 'real' winner made an unexplained bad turn with a half a mile to go. He was so far ahead that I could not correct him, no way for him to hear me. I understand as well that course navigation is up to each of us. Fortunately my mistake was made early on so I had time to correct it. In fact it led to a better, more consistent effort than I would have most likely had otherwise.
Now on to the Grandfather Marathon next Saturday. My focus will be honed this week. Mentally I am not there at this point. Physically the body is rested, yet well trained. The pace work is paying off as I could feel in the 10k... the more relaxed pace of the marathon should feel sustainable and comfortable for the body of the run. My hope is that I am able to run with a pack at the front of the run and somewhere around 20 miles or so the race will begin. At that point the deciding factors will be many. I hope I have addressed enough of them to feel satisfied with my run over the final stretch. No matter the result, the day should be something to remember, right up there with Chicago as 10,000 Highland Games participants greet the finishers on the cinder track at McRae Meadows.
Subscribe to:
Posts (Atom)