A Week of Weak

It was to be the week of a thousand miles... well 70 anyhow. I had it all planned out, with long runs, easy runs and which trails I was going to revisit and explore. With Lynnea and Sylas taking a grandma visit I had nothing but time and growing daylight to wear myself out.

Day 1

A Brand New... Gator!

That Friday I was all set to go... out of work early at about 3:30, right? WRONG! Our agency was at the semi-annual Christmas Tree Show and we won a brand new Gator 4x4... well with a sick boss guess who got to stick around until 5:30???

That's right ME! Once sorted out I headed to a revised edition of my planned run and got in a misty, muddy 7 miles with Lily dog. However, we had run out of daylight and found ourselves with 3 miles to cover of uphill technical "running" in the dark, foggy night time along the MST. Headlamp, yeah, I had three of those in the car. We just settled into our brisk hike on a spooky woods walk back to the car.

Day 2
My throat was a little scratchy but I figured it was just from the moist run the night before. Saturday I had a long run planned so I drove to Tennessee and the nearby Roan Mtn. From Carver's Gap I ran northbound on the Appalachian Trail on a chilly in the shade, hot in the sun kind of a day. I had no idea what the trail was like, except the initial section would reach the summit of Roan Mtn. (or close to it). Up top it was icy and slick in spots with what I thought was technical trail, very rocky. Once crested I slid off the back side and found that the north side of Roan Mtn is very very very steep. From 25 minutes into the run at the crest to my countdown timer 'beep' at 70 minutes I did a lot of very steep, downhill running. VERY STEEP. In fact as I made my way down I often contemplated turning back and trying my luck going south bound for the remainder of the run... in the future it is what I might just do.

At the turn around I stood still for a few moments eating a gel and thinking... okay, tiny steps. very. tiny. steps.
After making my way gently down the mountain for 35 minutes I figured it would take an hour to get back to the crest before a gentle run off the other side to the car and something cold to drink.

Within 200m I realized my plan would be ambitious. I should walk this I thought, but I did not set out to walk so, I ran and ran and ran, about 5 1/2 inches at a time. And, don't you know... I made steady progress for 45 minutes when I reached the last step of the climb up. And, then I found myself hiking. I was about 1:50 into the run, my longest by 25 minutes to date and the trail was loose, rooty, rocky and had become less runnable for my condition... so hike was it. My heart rate stayed elevated with the effort and soon I reached the crest again. Back down to the car with the open stride and dodging the ice on the trail. And... more sore, scratchy throat. Iwas a little tired. Surely just the wet, cold running. Surely.


Day 3
10 miles on the books... and ready to run once the weather cleared... which was to be early afternoon. So I waited and then soon felt chills on the skin, a pulsing headache and then... a fever of 100.7. Change of plans. I had the flu and was condemned to the house for 7 days... ughhh. What's the line about making a plan?

I did get in a little running on the nice days of the week. Fortunately, Lynnea and Sylas were away and so did not catch the bug too.

9 days later...
Last night I was finally feeling better and determined to get in my 12-athon run. Having been in the rebuilding mode this year this is the first 12th of the month that I have been able to actually run 12 miles!!! So, watching you all from the sidelines on the 12th of each month has been motivating. The run was probably the best of the year. I was rested and got in some strong climbing with tempo on the flats and built into some 10 race effort on the return. I was able to run an aggressive pace for 86 minutes!

Lesson: Next year, I'm getting my flu shot!

A Big Weekend

Amidst the first threat of High Country snow... up to 2 inches in the next 24 hours... I am making final preparations to head north to Virginia and the Mount Rogers Rec Area for a weekend of sleeping under vinyl and running over rocks and roots!

How much will I run? A lot.

How much will I read? A lot... maybe...

How much wood will I burn? Yet to be seen but probably commensurate with snowfall accumulation.

It will be a Big Weekend for me as I prep for upcoming 50k and 100k runs later this month and into the new year. What are your big weekend plans for welcoming October in style? What are you training for? How are you coping with being a fan of the biggest failed season in the history of America's pastime? There I go projecting again...

Happy running!

Drooling for Bibs... the state of The Sean address

I am sure you have not missed it... the big news for Boston bound runners was the recent release of bib numbers and the associated starting times! I was excited to go on over to baa.org and find out what The Sean would be pinning to his belly April 18th.

With my finishing time from 2010 WDW Marathon I will be wearing a red bib #1442... which means I'll be starting with Ryan Hall- kind of... Don't count on seeing me running off the back bumper of the WBZ 5 media truck as we leave Hopkinton... I won't be that guy running a 5:10 first mile. But I will be starting in Wave One at 10:00 am (or very soon after) in the middle of the 9,000 corralled with me (adult diapers??).

Now taking bets...

We are now less than a month until Patriot's Day and it seems like a convenient time to see how the training has been progressing. I have steadily increased my weekly total since the beginning of January when I had some baby-induced time off which has since regulated with the little fella sleeping through the night now. I am now getting in a comfortable 60 mpw.

I have been following a 2 on 1 off cycle with the down weeks adding more quality work in smaller doses.

Long Runs
Following a time on the feet concept with sustained efforts on hilly trail courses I have worked up to what I am calling 22-24 miles, or 2:45 for the long run. With a goal of 2:59:59 for Boston I am relying on this time on the feet on race day. I seem to respond well to just getting my time in...



Speed Work

The ramp up to Hopkinton (or Newton)

I have been completing 10k sessions on the track or fartlek style running with some hills as well to keep the strength up and the downhill form ready to go. With zippiness and zeal in the legs I should feel relaxed at marathon race pace, if I run smart.

One thing I will be focusing on in the next 3 weeks is pace work to hone in on the marathon pace and its feeling over varied terrain. I sense that I am currently running a bit quick every day- not feeling over trained, just a little bored on the easy runs. I tend to push a little harder when feeling bored by pace, effort.  A bad habit... and would be a good time for using gadgets.

Tempo Time
Around the turnover/ speed work I have been getting in longer sustained efforts at 10k-10 mile pace to hopefully help with lactate processing. Again, racing 10k has been helpful here and I have seen it in the race results. Amazing how beneficial a short rest break (baby time) can be once regular training has been reintroduced. I have already run faster this year at 10k on tougher courses than I did at my "peak" last year.

With this as a guide I am keeping the training stress free and open to adjustment. I am also enjoying the racing in the Asheville area with so many knowledgeable and talented runners.

Next Up
This weekend brings around the Dupont 12k again. Last year I ran this wonderful roller coaster course and was eating dust from the start. It ended with me barely holding off others in the last burning mile for the runner up spot. I really enjoyed the course and the setting and look forward to a morning race through the forest!

I am interested to see how I run compared to my performance last year and hope to have learned something about the course from last time too- maybe run a little more patiently in the first climbs and close a tad better... maybe. At any rate, it should be a deep field of runners as can always be expected in the Asheville area and at  Jus' Running events.

That's where it stands with less than a month until Boston. My racing edge is sharpening, the leg speed is there and hopefully the base will be wide enough to break 3 hours at the Patriot's Day Marathon Mecca.

Happy running!!

Long Run Report- Appalachian Trail

Laurel Falls, higher water

Saturday morning I headed west to Tennessee to get in a 3 hour run on the Appalachian Trail. This is my longest to date in the build up to Boston and surely the most amount of climbing I have seen in a long while. The trail head is on Hwy 321 in Hampton, TN and sets out immediately toward Laurel Falls as the connector meets the AT at about 1 mile.

Early on the trail is very rocky and you are up close and personal with the Elk River at several points. Sometimes this means crossing a footbridge and on a few occasions you are traversing the edge of a rock step. Fortunately, with the early onset of spring (??) there was no ice to deal with. I settled in early and ran under control to reach Laurel Falls.

A Geocache on the climb

After a few moments enjoying the view I turned to run onward up the 6 minute staircase. The steps are about 6 inches too high for aerobic running so a great chance to develop some power in the stride during a long run. The footing is technical too... I hope to have some video available later tonight or tomorrow. It usually happens that I will run into hikers descending here who have remarks about the mind frame of runners- you know you have heard these comments yourself, many times... they always make me smile for numerous reasons.

Cabin at Dennis Cove

After reaching the spine and running back off its backside, Dennis Cove is just a straight stretch away and now with warm up completed, the real fun begins. From here you climb for 40 minutes steady. In this section you'll pass the cabin and then near the top of this first section you come upon a Geocache which has nothing but shreds of paper every time I have checked it. But- I am here for what is outside the box. The journey there and beyond.

The View from the top of this world!

From here you continue upwards and undulating between and over steeper knobs, in staircase formation, for another 30 minutes. Soon you reach the apex and drop off the backside of the ridge to amazing views (rare as they are on the AT) of Roan Mountain. On this day I sat and took in my one gel for the day and enjoyed the views both near and far while sitting on a sun warmed rock. Isn't this a true luxury of spring:)

I hated to leave... and it took me a moment to convince myself to...

Lacy Trap Intersection

After another 10 minutes onward, I reached Lacy Trap (there is a joke there...) Trail intersection and decided this was a good place to turn and head home. I was about 2/3 of the way through my 22 ounces of water... so time to head home. With lots of technical steps ahead and already 45 minutes into the unknown (by the end of the run) for the training cycle, it is best to finish in one piece and leave some mystery for the next time!

Halfway up!!

The return trip was very enjoyable. All that ascending gave back in swooping downhill on soft leaf covered single track. The effortless foot falls brought all sorts of perma-smile to my face.

I followed this run with another climbing run on Monday on the Grandfather Mountain Profile Trail:) Use the link for FB pictures of that journey and while you are there check out all the photos from this AT adventure!! Spring is in the air around here... (but they are saying snow on Monday).

Happy running!!

Outskirts of Bend, fun flows over! (post race)

After the exhaustive travel on Friday to get to Bend. Then the 8 great miles of a 14 mile trail race which was touted as a 13 miler... I finally got back to catch some zzzz'z early in the afternoon. I plopped down and watch the Gators as they handled Tennessee while rolling side to side intermittently in the cool sheets while rain pattered outside. Nothing like a solid nap after a physically demanding morning!

Rails to Trails! An old logging area reclaimed!

I travelled south in my rented Corolla (some unnatural green color) and arrived at the Lavalands visitor center. In keeping with the trip, they were closing in 5 minutes and then I knew what the purpose of this trip was. To adjust to whatever surprises came at me. Because, they were all there!

I'd been doing this all along I guess to some degree of success, now though I was taking it to a new gear. I laughed, asked where I could hike and soon found a sweet trail with no fee! It ran in two directions so I ran amok over lava rocks and then down the river to see a fairly impressive series of rapids on the Deschutes River. Here are some visuals from my 2 hours exploring!

The Deschutes River in the Rain

Oregon Trail... (it was bound to happen.)

The river changing its mood.

The Sean and The River.

Stop. Sit. Wait. Listen.

A gigantic ancient tree... now gives life itself!

Lava

The Audacity of Hope...

Lost. In. Space...

Inviting?

Fee Free!

I like wild-colored mosses.

If you can think here, you can think anywhere...

A Big Week...

Sunday was my second 20+ miler of the week as final preparations are in full swing for next month's Chattooga 50k. This race is a tough one and the challenge this year is going to be in the knowing better... no longer do I have the advantages of ignorance.

In what would have to be considered a tradition now, I set out yesterday afternoon for my final long run for this particular race training segment on the Appalachian Trail at Watauga Lake and Hwy 321 in Tennessee. The plan was to run 3 hours at a steady effort, somewhere around 8 minute pace or whatever, just want to be on the feet on this undulating terrain.

So, setting the watch for 90 minutes I set out with my 44 ounces of water and various flavors of Gu. The initial miles to the Watauga Dam are very gentle and I was feeling comfy as I reached the first significant climbs of the day. Climbing the ridge away from the dam the trail is joined with asphalt which sometimes bakes you, this day though was cool and breezy. Soon I was back on the single track and heading back downhill toward the next trail head where the real work of the day awaited my arrival.

Laurel Gap starts with a prolonged climb which takes the patient version of my legs about 30 minutes to ascend before any significant break is allowed. The trail has been refurbished and is very runnable this year but by the last 5 minutes your heart and lungs have received the intended message from the land beneath you... get ready for some work.

Now that your legs have been softened by about 50 minutes of running the sense is that the rest of this out portion will be fairly gentle as the trail rolls over the ridges above Watauga Lake. It is beautiful in this area both far and near. Absolutely perfect Appalachian running scene, complete with the sneaky hills which begin so tame and lead to sharp inclines after snaking through thick rhododendron patches. 40 minutes of this attitude and I reach the shelter which is my turning point. I stumbled into the smoldering ashes of a dying fire ring and head back home.

Now I have put myself away from the car some 10 miles or more... unsure what mileage has to do with these hilly runs really. The numbers sounds and feel nice, but when you consider this particular day I listed my out time at 1:29+ and the in time at sub 60 minutes I have a hard time thinking that the first portion of the day was not physically longer somehow. I generally look at the average between the discrepant times and base mileage on that. So, somewhere around 20+ miles at 7:30 effort seems just about right. Last year this same run went down at 24 miles in my books because it took a full 30 minutes longer for the return trip.

The best part is that this year I was feeling better, fresher and my legs were almost unaffected by finishing this second 20+ run of the week capping off 75 miles in 7 days even with some speed work. The strategy to run fewer long efforts and more consistent day to day mileage seems to have helped to this point. I just hope for a good day come June 6th. A day where I am able to run patiently and enjoy the wilderness of the Wild and Scenic Chattooga River.

"More fitness is more better"

Last week I hit the grass circuit for some mile repeats at 10k effort. These are more directed toward the Grandfather Marathon in July and will be slightly helpful on a few of the longer climbs at the Chattooga 50k. 'More fitness is more better' is my motto and though I have stayed away from speed work for the entire year, I have just been itching to run a little faster the past few weeks. So, in the spirit of running by feel I went out for a little relaxed form speed work. I followed that up a couple of days later with an aggressive 6 mile climb and an even more aggressive 6 mile descent back to the car. This made the legs scream for a couple of days. By Monday though, I was feeling pretty normal if not a little stiff and so went out for 24 easy miles on the Appalachian Trail, out of Watauga Lake access.

I just ran and ran and ran. After my watch beeped 1:42 I turned around and ran back to the car. It was slightly less climbing on the return and I was slightly quicker as a result, though I had no goal to run negative splits, just to relax and run for at least 3 hours a final time before the 50k... only three weeks to go now.

So that leaves a couple of longish runs over the next two weekends. I will also be sprinkling in a couple of mile repeat sessions and a few tempo runs as well while cutting back a bit on the overall workload volume.

I am ready to go. Visualizing the course, dealing with the early ease and excitement as it transitions into the fatigue and ultimately the despair that must be dealt with in its lonely steps, somewhere in there learning something, remembering something... whatever the lesson will be.