THE Boston Marathon.

The Sean's Kit

On Monday the 18th of April the largest group of the fittest individuals I have ever been privileged to share the road with boarded a stream of yellow school buses for the ride to Hopkinton. Once there we waited, avoiding the morning wind, and made the final preparations for the journey to our coral and the gun. Now, the long weekend of chatter with runners from all over the world was over, the celebration could begin!

Following some cheesy military themed entertainment, the elite men's field walked to the start (women already underway) from the church to my left. I tossed my throw aways to a volunteer and stood my ground amongst the excited throng of coral 2 (and 3 eventually). There were some fast men and women all around me and in a blink of an eye the waiting was over- we were off!

Settling into a Dream
We were running the Boston Marathon. As we left Hopkinton at what felt like an absolute crawl I looked around at the masses cheering from the side of these historic roads. I looked at signs made with love for runners, I thought of what it takes for this event to take place and what it means to have reached this place in my running and my life.

This half mile of reflection brought me to tears as I ran along thinking of my wife and my son, my family in Florida, my friends all over the world and the epic journey that I have been so fortunate to call my life. The running dream had begun 13 years earlier as I entered the "real world" in my home state of New Hampshire and now, I was home again, running the greatest of all marathons in my beloved city of Boston!

Under Control and Down the Hills
Mile one- 7:00 right on the money. My goal was to run about 43 for the first 10k and then hold on... as the field spread out, the road opened a bit and allowed the pace to pick up slightly but it felt so easy...  RIGHT!
I reached 5k in 21:08 and was now settled into low 6:40 pace, a bit quick with the goal to go out in 6:55s. But it felt so easy...  I did correct myself and began hitting paces on the nose through the half marathon mark running consistent 6:52s, or goal pace to reach 13.1 in 1:29:38. So far- so good...

(L-R) The Sean, Georgia Snail and Psyche.    Reflective @ Chattooga 50k

Around mile 8 I began to feel some weakness, particularly upper body/ shoulders sagging and also felt the sun introduce itself. At 11am that tailwind you have all heard about was negligible in my neck of the tightened pack, but the sun was not. Was it hot? no, but I did notice it.

I kept on fluid and gel schedule and remained very relaxed in my running, on pace, on schedule and really enjoying the journey as a full on pilgrim of running! This  section included running by The Hoyts as the proud Papa once again moved the team over the familiar terrain, what an honor! Though I am sure he would enjoy a quiet and peaceful run away from the well-intentioned but constant support from each of the 2,000 runners in the race (to that point)

During this stretch I came to know a few characters in my general area including two that stood out in my mind: The Snail, no, not that Snail (but I am sure he was a representative from the home office). I was happy to have my thoughts drift to my ultra friends like Thomas and then a mile later to Psyche when I ran by a girl holding a neon pink sign reading, "Run Like Ya Stole Somethin'!"... coincidence? Not A Chance!

The Boston Shuffle

The Second Act
Reaching The Scream Tunnel was insane, literally. If I was blind, I would have been terrified. Like everything else Boston, the stories do no justice to the shear volume here.

Guys, picture running along when suddenly, in the middle of nowhere thousands of college girls are climbing over barricades, leaning and reaching over one another to reach 'you', waving flyers with pictures of their faces adhered to them (I guess for marketing purposes) urging you to kiss them in a strangely competitive fashion. The only relative silence on the course was the half mile following these young ladies... for the women runners- no word on when you will have your own tunnel of love?? (and how to opt out of such a certainly disastrous venue.)

I was able to maintain my pace through that trap and now settled in for the last mile before the hills began. Though now, I was not fresh and was feeling the miles... with 12 more to go! I smiled and steeled my will for the journey. A right turn passing the Fire House awaited and I did my best to commit this all to memory.

Now the splits were slower, into the 7's in the hills but coming fairly easily still. I was not overly concerned as I reached the base of Heartbreak Hill. I had always heard it was not that bad, just in a bad place in the course. Well, for me, on that day... it lived up to its name. I passed runners (and walkers) all the way to the top, getting passed by a few myself. I watched the spectators go wild for runners they recognized, noticed that some guy named Jeff had people EVERYWHERE on these hills- he could have staged a take over I believe.

By the top of Heartbreak I knew I had a LONG way to go, splitting mile 21 in 7:44 and feeling way over my head physiologically, the tank was empty and at that moment, a woman on the sidewalk looked me in the eye and cautiously exclaimed, "looking good!"

"Looking Good" at The Boston Marathon

Smiling away the Pain!

Well- I was going to have to rely on substantial bonk-experience and my stubborn will to get me to Boylston St. The PR was out the window, the B-goal of sub-3 was not a consideration and even the C-goal of sub 3:10 was not something I was going to focus on- now it was survival, running the next step.

I was in dire straits, I'd consumed my gels, all of them, I was feeling like a good puke and I had a giant stupid, happy-to-be-right-here-in-this-mess-on-these-streets smile on my face!!! I was going to enjoy the agony, every step, jump in!

Down through the Boston College students I ran, and as great as the Wellesley girls were, these guys and gals were a bit wilder... they'd had an extra hour of beer! With my race in the tank, I focused on the experience and let myself get carried away. At one point I went sprinting downhill high-fiving Eagles with both hands  causing a roar and excitement! and then OUCH!!! The left hamstring came out waving its finger at me to quit it. From that point I eased back, eased and lengthened the stride and ran conservatively, but with no less joy.

The splits were now reaching the 8's and I couldn't even look at them, for lack of energy to lift my head back up:)  Each step was a concentrated effort to continue on the threshold of momentum and vomit prevention. I was hearing lots of "You look great!" now, a sure sign of the times... but I just smiled and laughed and reminded myself of everything that led me to this place, you can "look great" with style!

Best by Hall (by a mere 64 minutes)

Finally, I spotted the Citgo Sign, I knew now that in about 10 minutes I would be making the final turns on Hereford and Boylston and wanted to run every step. Ultimately I stopped twice, once in the fortress of solitude (aka porta-john, the only quiet place out there- needed the quiet) for 30 seconds and then a walk break from 25 miles to the 1 mile to go marker (.2 mile if you do the math).

With all the momentum of a lifetime I ran that last mile, soaking in the last minutes of the journey culminating in a right turn on Hereford and a left (uphill btw) onto Boylston. I covered that last mile in a blistering 7:56... That final stretch was perfectly long, like a parade of achievement, determination, fortitude and dedication. Final chip time: 3:09, under the old BQ standards- a fair agreement between me and this mecca of the Marathon... but not enough to handle Ryan Hall- this time at least.


The Long Walk Home
Following the race we had to endure the gauntlet of the handout. Guys were being carted away in tinfoil capes as the wind gusted and bottles of fluids and bags of food were changing hands every which way. The volunteers continued to exemplify the world class atmosphere of this event.

It cannot be overstated that this event exceeded all of my expectations. Everything was done with class, efficiency and with pleasure. You got the feeling that each volunteer was there just for your day- not that you were incidental in the throng of 26,000 runners. They treated each runner with the respect of their achievement. I did not hear one complaint in 4 days of being there...

So, for all of you working to get to that future starting line, keep working. Be consistent and your dream will come to you. It took me 13 years from inception to completion and now I move on to other goals with a full appreciation for the journey. If you allow the experience of the moment to shape you, you might find something special right where you are. It is not about a BQ, it is not about an arbitrary time: it is all JOY!

Happy Running!

Athlete Tracking Information for BM #115

Howdy runners. BM #115 is NOT anything bathroom related, Adam... not directly anyhow.


I wanted to share athlete tracking information for the Boston Marathon. If you have a friend you would like to follow as they make their way east toward the Atlantic Ocean on Monday morning just click here and have their bib number and then supply either your email address or your text device number to the robot 


If you want to know how The Sean is doing he will be wearing #1442 and has sub 3 hours in mind (barring weather related complications.) Conditions are looking pretty damn perfect at this point... this forecast has been holding steady for a few days (with rain during Saturday when I have Sox tickets...).

Mon
Apr 18

Partly Cloudy

56°
41°

Good luck to all of you this weekend, whether you are racing, training, recovering or resting... please make the most of the opportunities you have as you have them : )

Happy Running!

Sealing up the Barn for the Season... and looking around the countryside.

FLC XC 2006 @ RMAC Conference Champs.

With Boston Marathon v.115 now only 12 days away last night was the final run of positive consequence for this training cycle. With the spotty spring weather being so schizo to those of us in the wintry climes I was happy to have this final day full of sunshine and cool breeze. The sort of afternoon run that is chilly in the woods and radiates sunshiny warmth out in the open.

For this final run I decided to pay a last visit to the Tanawha Trail  on the Blue Ridge Parkway. This is a staple of my training as I typically get out there at least once per week for easy/longish runs. This constant re visitation provides a spine of progress to my training much the way speed work and racing do for performance.

The places your feet don't carry you, while your feet are carrying you...
My mind began running ahead of time and I found myself on the familiar sections of the Boston course. I recalled the 13 years of training and failing and succeeding and injuries and retraining and learning and failing and finally now... 12 days away from now, I will be running the Boston Marathon.

A few changes... over the years

Aster Asteracia

Lilith aka Silly Lily

Goliath Johansen

A journey begins '96

Obviously many changes have taken place since the idea to run Boston first cropped up in my head in the spring of 1998. At that time I had just been out of high school for a little over a year, had my first apartment and was working 2 jobs and walking, literally, 3 miles in the snow to one of them. Life was exciting and simple and complicated and I had no idea what I was doing with the living and especially with the running... training was more in confidence than volume and I thought- 26.2 miles... sure okay. I had a lot to learn. After 5 failed BQ attempts I finally got in in 2003 at Chicago... only to get injured and sidetracked...

Not much has changed except for everything... yet, here I am just like I was.

Now having lived all over the US, Japan, spent time in Korea and Kuwait- it is safe to say I am a different person than the one who moved into that small apartment back in Wolfeboro, NH. Now, all my dreams have come true. I have a beautiful wife who I am so in love with, we have our awesome and happy 3 pups and most recently Sylas joined our family and has filled my life with a happiness and love I never imagined.

While running would seem to be diminished in face of all of these amazing additions, it has actually become a richer experience. An hour a day that is solely mine which brings me peace and perspective each day. I use it as a medium to celebrate and cherish the life I am so fortunate to have. As the training has wound down for this culmination of a long term goal I have been somewhat retrospective of my journey as I prepare to soak in the event and savor the steps as I pilgrimage from Hopkinton to Boston.

The Sean, The Snail and The Psyche @ Chattooga 50k '10

Here are the main ideas/lessons that are cropping up in my mind.

• As you all know, keep the goal in mind and you will reach it!
• Listen. To your body, to a wide range of running perspectives and to that little person inside.
• You can slow down and speed up, and you can rest... but don't stop.
• Enjoy the process for what it is. You reach wider and deeper understanding of yourself.
• Appreciate failure, celebrate success!
• Volunteer.

Within the myriad of styles we each have I think these are successful traits/ experiences we all share as runners and endurance athletes. We love the rises, the falls, the drama and the simplicity of roads & trails.

Lynnea and I @ Andrews Lake, CO

Whether you are the ultra veteran, the class clown, the edgy rock star, the type-A planner, the philosophical dreamer or just off the couch and seeing this world for the first time around... these are concepts which continue to be beneficial through all phases of my running life. 

I'd like to hear what keeps you going through the seasons of your running life and how you have enriched your journey a step at a time! So leave a comment or drop an email. Let's keep learning and loving and moving~

It is a blessing to be in a place where we can live such a great life and with style.  Happy Running!

Sylas Lee loving the journey

Black Mountain Greenway Challenge 10k- a summary of confusion

This past weekend Lynnea and I packed up lil' Sylas and drove south to Black Mountain, NC for the Black Mountain Greenway Challenge 10k. This race was hosted by Pisgah Brewing, a local organic brewery which provided post race benefits times 2... which came in very handy considering non-events that unfolded later in the day.

Getting There?? 
There was a little confusion finding the starting line and after a few u-turns and a dreaded directions-obtaining-detour we stumbled upon the site we were searching for. I got my bib and got ready to race amid violent winds which were set to peak from 1-3 pm... race start time... you guessed it 1pm.

"Runners Set..."

10k start... but, where are the 5k runners??

The race began in a curious manner, one I don't recall experiencing previously... with 5k and 10k starting at the same time, the organizers had the races split into two distinct starting lines... the 10k group directly in front of the 5k race... this meant we 10k runners had a clear shot at the road; which I enjoyed. But the 5k runners had to work through the entire 10k race field for the first mile, when the courses split. I am sure that was difficult for the 5k leaders as they were forced to weave and run through the grass off the road to get to clear running space. Though the 10k runners were asked to stay to the right at the start, let's be serious folks! We could all see this one waiting to happen.

Runners Triangle
The 10k race quickly became a 3 man race. Gary Curran set the pace with Craig Plunkard and The Sean running just behind in a runner's triangle. The course was rolling gently for mile 1 and we went through in about 5:35 or so as the second mile offered a climb right away.

This mile was mostly uphill and Gary set out to put some distance between himself and the field. I was feeling worn out already and little increases in effort were causing big changes in effort perception. Gary and I had traded off finishing positions in two previous races this season. As his lead grew I tried to not allow thoughts of where I thought I should be enter into the equation. But it was a tough battle as he grew smaller in view and I was even losing ground to the 2nd place runner.

As Craig increased his hold on second place, the course dropped downhill into mile 3 and a loop around a small pond. Here it was obvious that the top 3 spots were to be split amongst us and that was reassuring. At the same time I found that I was gaining on 2nd place and feeling a lot better after the initial lethargy. As we reached the other side of the pond I had caught back up with him and could visibly see that Craig was in a rough patch like I had been during mile 2. I was thankful that I had kept grinding away and moving the best way I could during that time.

Middle of Nowhere?
As we turned uphill to the right away from the pond we had some confusion as we interrupted the volunteer from her text messages and we actually ran the wrong way to the left for a few steps before we gained her attention. Catching on to the correct course first, I did stop and wait for Craig to run along with me choosing running as the deciding factor and not navigation on a road course.

Finishing up a tough day of racing

On this short steep section away from the pond, I was able to take hold of second place and I could still glimpse Gary off in the distance on longer stretches of straight asphalt as he chased down the police car. I was still thinking about hanging in with a lingering thought that Gary might possibly be running over his head a little bit and that I might still have a chance to reel him in over the final 2 miles. It was difficult to keep him in mind though on this winding course with many small rolling hills. Couple that with Gary's incredible strength over the course and you would have known that things were already decided. But I didn't.


Hanging in and Hanging on
Finishing in 36 flat Gary had thrown down big time during very difficult racing conditions. The wind was brutally gusting and it personally made it difficult for me to focus on effort and pace... certainly great experience to draw on in the future and to see how Gary had not let that external factor detract from his performance. He had instead immersed himself into the experience of the day.

Looking back I would have like to have worked more with the conditions rather than see them as a foe. Like I said, a good lesson to learn. I was able to average 5:54 per mile on a tough day and hold on for second place overall. And... what did I garner for my toils... full results. All in all I would say this race indicated a great progression in fitness and an indicator that the ingredients are there for a successful run at Boston.

The Sean says "Yes" to PPA

The (way) Post Race...
After crossing the finish line I spoke with Gary Curran and Daniel Amick (5k winner) for a few minutes and then found Lynnea and Sylas who had braved the blustery spring afternoon to support me. It was Sylas's first race event so I am sure he had a great time seeing all the runners sweating away. I know I was excited to have my family there at the finish line!

I hit up the first of my free Pisgah Brews, the Pale Ale and waited for the post race awards. One beer down I got changed into dry clothes and hung out with Lynnea and Sylas in the warmth of the car, out of the wind. Back to the staging area awaiting awards again and downed my final freebie while listening to some live bluegrass and watching the bizarre scene of buzzed spandex clad beer drinkers in the early spring afternoon, but still no awards... no announcement??? Just lots of beers and smiles and spandex...

After 2 hours post race I still had no idea what was going on. I like my finishing bling as much as anyone but I was out of free beer and we were ready to be on with our day. So, we threw in the towel and headed home wondering what was going on... were there no awards at all? was there some unexplained delay? did they just get everyone drunk hoping that no one would notice? I didn't know and time had run out. So we hit the trail and stopped in at Pf Chang's for a late lunch (4pm) and drove back up the mountain to Sugar Grove.

Wayyyy Post Race Results, (the next day)
Apparently the timing company had a major snafu and results were not released until the next day... would have been a long time to wait for a finisher's award- though I am sure that Pisgah Brewery had a banner sales day for a Sunday afternoon. I was pretty disappointed with the organization from the start to the course marking to the post race communication. Since I have received information from the RD and completely understand that he is likely more disappointed than any of the runners.

I doubt they'll be using the same timing company next year.

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 and Loopy

This week I was able to get out and enjoy the "warm"weather as I completed a 2-hour run on The Dragon Trail. I went about this by completing the top loop (25 minutes each ) 3 times and then finishing with a loop down to the river and back up over Guy Mountain before returning to the house.

As you would expect the first loop was just an ease into the day kind of thing, allowing the feet to find the terrain and the heart rate to settle into the effort. With recent moisture the trail was sloppy, really sloppy and I found myself prone occasionally. This first loop went by and soon I was off for the next 3 mile segment.

Each loop is essentially run as an out and back, to maximize the distance covered on the section of trail. Each time the total elevation is zero, because I am starting and stopping at the same point, within this though I am gaining about 800 feet at various inclines. So, as the third time out began, I was beginning to feel the zippiness gone from the quads at least.

I had shed a layer at this point and dropped the hat and gloves and even had thought about going to shorts... a luxury of running from home I suppose, but I held onto the leg covers remembering that it is still February. Within 10 minutes the day turned on me, well not me personally but I was affected. Suddenly the river gorge was locked in with frigid fog. The views were gone and so was the sun. I made it back home and quickly re-donned my long sleeve, hat and gloves and proceeded onward after a quick water... no fuel ingested.

Running to the River... still too cold for a swim

This time, after 3 loops and 75 minutes on the same ~1.5 mile segment I mixed it up and headed toward the river. This gives a long, 15-20 minutes (depending on route chosen) downhill which I enjoyed very much. I reached the river at the 90 minute mark of the run and still felt good in the legs but I could feel the heart rate was responding more to smaller stimuli and the power reserves were just about gone now.

Well, perfect, because now was the crux of the run. 25 minutes climbing back up Guy Mountain before the cool down descent home. The hill is mostly gradual with a few spikes in grade. I was able to stay aerobic, focus on power in the stride and complete the run in just over 2 hours, which is arbitrary since I was just going for aerobic time on the feet- of two hours. All told about 16 miles of running with no residual soreness or fatigue. I should be able to complete this style run just about weekly with some longer stuff every third week working to 3 hours on the feet.

With Boston as the next major race, then Chattooga 50k in June before taking on a 24 hour run this fall, I am feeling better by the week about my ability to perform and improve!!  Happy running!

Another Solid Week

As the ramp continued upward and outward I am approaching mileage totals that I can almost say without dropping my eyes and coughing through.

"Mileage... oh, ah... (look away) about xx right now. Well, you know. this and that and the other etc..."


Breaks are good, especially considering my current circumstances, but the bottom line is that they will not be shortening the course at Boston because Lynnea and I have a new addition... at least I don't think so.

Now with back to back 40 mile weeks I feel that things are at least consistent. While the long run is... not, I know that I can build that up pretty quickly. Short term is getting that consistent daily mileage to spur on the physiological goodies like: increased blood volume and mitochondrial content. Resolving to harden the mind and adjust back to spending 3 hours on my feet.

I can sense these things happening. Last week I was wrecked... WRECKED... from a 40 mile week, OUCH and that set in some doubt. After some rest, a good night's sleep- well, two good nights of sleep and a stress free trail run yesterday (<---click there for a video)... Today's run, was GREAT! 9 miles of free easy and powerful running. It is progress and a reminder that in these early stages things are inconsistent, just like the mileage has been. Adding layers on layers like grains of sand in a sand castle is THE ONLY WAY to develop into the best runner we can be.

So, with about 10 weeks of training before Boston I have the time to do this. By no means is a PR in sight... but I can celebrate my achievement of qualifying and be fit enough to run an enjoyable race in my favorite city!

Back on Track?



Fall Creek crossing



This weekend was a productive one from the running perspective... I had a big run planned- a difficult one even by the standards of the fittest version of The Sean and so I was a bit apprehensive about how things would go. The doubt that occupied my mind for this route was tangible and I fully expected that the last 3 miles would be a bit of a horror show.

The Route

This run is one that I have tried to do before, but have always taken an errant turn and had to a adjust to an out and back, but Saturday I was going to be sure to run the loop properly and Map My Run along with a sandwich bag and an index card made this possible, clearing up the repetitive wrong turn.



The typical scenery



The low point of the run bottoms out at 1.4 miles and 2,552 feet before climbing gradually to 2700 ft. 3 miles. From here the fun begins and over the next 5k the terrain adds about 800 feet of climbing before eye popping views are bestowed as the road crests and falls.  I felt pretty weak to get started on this run. This could have been doubt rearing its unattractive face... or the lack of substantial breakfast. Soon, though I was settled into running smoothly and awaiting the grueling climb.



The summit at 6+ miles.



As the elevation gained and gained I found my rhythm and surprisingly enough- I never felt too taxed by the run. In fact, looking back on it from a cozy chair, this run was the most enjoyable I've had in recent memory! While I know I have some work to do to get back to where I was, I can't be upset about my starting point. It is nice to know that the previous two years was enough to bridge the gap of a 6 week period of inconsistent mileage.  I think what has been a large contributing factor is the intensity of the running I have been doing.



Though only 2-3 times per week- I have been running hilly and running hard most often. This must be enough to serve as a reminder to the body to not forget what it has been asked to do. And after the 10+ I did get in back to back runs. So I am beginning to feel some traction in the consistency and plan on getting a 3rd day in a row today. 3 months until Boston- so time is certainly NOT on my side.

 

Another enjoyable run



A Winter Run

 With the recent onslaught of winter weather mileage has been hard to come by. However, there is always a silver lining, or in this case a white one.

With the abundance of snow, already about 18 inches this season, the trails have been transformed into a world of fluffy, then crunchy, now slippery beauty by the day.

The changing conditions provide enjoyment and contemplation beyond running while allowing me to run each step for itself... or else I might find myself plummeting from the edge of the trail toward a sudden halt against an old tree trunk!

Recently I went out for an hour of running along the Dragon Trail here at home and brought along my camera to document the beauty in the winter forest.

I came along many deer  and turkeys and even some large paws in the snow... couldn't be a mountain lion because we all know they don't exist in these here parts... so it must have been the prints of a very large house cat.

 Upon leaving the cover of the hardwood forest and climbing about 500 feet over a mile, I came upon this beautiful view. I like to pause here and look off toward Beech Mountain and think of times past and present and of how this place will be here for our children to enjoy as well.

How fortunate we are, as runners and trail runners, to take the time for ourselves to get into the experience of exploring the land on foot. While the cold may taunt us, and the ice may take us down, it is our spirit which brings us above the temporary discomfort, in fact utilizes it, to do things we could not imagine only a moment ago. 

After dropping back off from the high spots I circled around the water shed and through more hardwood, disturbing a gaggle of turkeys as they marched aimlessly through the woods in the snow looking for food. The roar of their wings was startling and I found myself running along that snowy deer trail in amazement at how things had instantaneously been transformed. One second I was crunching in the snow, the next drowned out by the awkward flight of these wild birds!

I then emerged into this meadow, which at its peak is the spot where I had taken the expansive photo about 10 minutes before. It is all so beautiful.

 Further down I dropped toward the river and into pasture lands for neighborhood cattle. Deserted for the year now, I utilized more deer trail and followed the path taken just an hour or so previous, by solitary adult deer.

On and on I went following footsteps this way and that, where ever they led I followed. In this way I found a few new areas which as so unspoiled and natural it seems almost a disservice to be there. With this in mind I did my best to leave only a depression in the snow and remember to savor the moments in this amazing back yard!

I kept climbing on the return trip, and now the air was warming a bit, the ice turning to water and the trees dropping their heavy burdens. In some cases crystals of ice tinked along the crusty snow, rolling and tumbling downhill.                           In other places weak limbs gave way, crashed down and rested on the earth and this larger sound filled the hollars before again giving way to the tinkling of crystals.

And, while the footing was tough in spots I moved with the land in my wonderful winter running shoes. if you have not done so, take your old shoes, buy some 1/4" sheet metal screws and get to work. Ice will leave your vocabulary as an excuse to not run... Not only are they functional, but you will not feel them at all. My only advice is this: DO NOT LET YOUR WIFE CATCH YOU WEARING THEM IN THE HOUSE!!!!!!

Well no matter where you are doing your running this winter. I hope to take the time to pause and enjoy this season. It can be tough, but no more so than those hot days in August. Just grab another layer or two and take it slow and easy! Happy Running!!

Snow, ice, rain... (baby??)

While all of this winter weather has provided the mail man with a canvas to create legendary delivery status for junk mail and bills... maybe a few cards as well... it has done nothing for my mileage. I've done my best to squeeze in an hour here and there- but without much success. Honestly I feel pretty out of it right now and the worst is that I am not too worried about it.

After an hour of trudging through a foot of ice crusted snow in the woods yesterday- I was taking a shower and thinking about Boston. Now about 5 months away I stood under the cascade of warmth, waiting for the water heater to run empty... and I thought- 'you know, Marathons are not easy- they are hard. You better get running."

Forecast calls for above freezing temps and no precipitation for the next week, forecast also calls for a baby to be joining our life any day now!!!

Loopy Tuesday...

Due to inclement weather... doesn't look like the Tuesday will be too loopy this week... Happy Running

Loopy Tuesday: Compound Sets

Winter is here, even though it isn't winter. I am declaring it.

This week's loopy adventure found be back at the Appalachian St. track, in the early darkness of the evening. While the tough guys of the ASU football team played patty cakes in their heated practice facility, I was making loops on a 20 degree, windblown and ice covered oval. Half of lane one was solid ice and in two spots at 120 and 180 meters the ice extended into lane four, this let me take about 15 crunchy steps each lap, but did not seem to cause too much disruption in the pacing.

Speaking of pacing here was the workout for the day. On the menu was 2x compound sets where I would run 800m at 5k pace, a mile at 10k pace and then 2 miles at marathon pace before taking a full recovery and going back into the same breakdown for set two. To be clear, these are run with no break between effort/distances allowing some turnover work, some hard pace and then practicing finding the marathon goal pace while tired.

The first set was precarious as I was still unsure of the footing in places and how it would affect splits. I settled in on effort in lieu of the safety considerations and soon found the groove in the track and in my effort. The wind slapped me on the backstretch (always... why?) each lap and focusing on power and arm drive was helpful in maintaining pacing through these "rough patches". The first set went according to plan as I finished in 800m: 2:50, Mile: 5:50 and 2 mile: 12:40.

The 5 minute rest was happily taken inside to warm the core temperature a little (and drop a little weight). For the second set I decided to reverse direction since I was mainly doing pace work out there and I thought the wind might cut me a break the other way around. The mysterious forces of wind were actually worse that way. The backstretch conditions were more obstructive and now- I had the homestretch wind also... good decisions...
BUT- switching now would instill weakness so stubbornly I worked the loops "backwards" crunching in places, blown backward in others and every so often finding areas where I could just run... which is nice.

The second set went much the same though I was a little surprised to be tiring in the last mile of the workout at marathon pace. But I held together and came in a second or two faster in all cases on the second set. The major battle was against myself to find the willingness and enthusiasm to run fast in these conditions. I had a list of excuses mounting in my head:

• You could die out here...
• This cold air in unhealthy...
• You could get injured...
• That ice is slippery, just go home where it is warm...

I am grateful that the voice in my head reminded me what the point of being out there is, to get better as runner and as a person. To work through the tough spots and become stronger.

Longer and slower and patienter

Sunday (mid) morning I roused myself from a beautiful sleep to get the day started.  We won't list a time, it won't help. After a few shores I knew I would decline to do after the upcoming 18 miler (including harvesting our Christmas Tree) I guessed at what to wear (what would the weather be 9 miles away??) construed a concoction of partially caffeinated Nuun liquid and stuffed Gu everywhere it would fit just in case my for 2+ hour run turned... well bad.

The course is a lolly-pop. Not in difficulty, but in shape with significant hills in three places, the beginning, the middle and the end. Under fair skies and in 45 degree temperatures (plural?) the run was on... down the crunchy driveway and onto the smooth asphalt. I sat back and clicked away 7:10s on the flats and held that effort on the climbs. Before I knew it I was 4 miles in and had to decide which direction to take the lolly-pop. I decided to go in the direction of the longer, but gentler 4 mile climb (rather than 2 miles the other way) and settled in two my first gel, mint-chocolate chip (2 thumbs up). Washing it down with my diluted coffee with lemon-lime Nuun I began the prolonged climb.

Further out into the back country I ran with such little traffic that I nearly had the road all to myself.  I could count the cars that passed on one hand and the Christmas Tree farmers that passed on the other. The weather turned milder and soon my long sleeves were rolled up.  As the climb increased near the last mile before the apex I settled into power running and kept things aerobic.  Soon enough I was over the top in 1:16 and I hoped about an hour from Thanksgiving left overs.

The next two miles I was able to enjoy the fruits of the climb as the road fell away below and in the distance the views of the early ski season showed the snow guns hard at work.

Back to the flats and back under control with still a solid 6-7 miles ahead of me I completed the loop of the lolly and turned right toward home.  A few more gentle miles along the babbling brook and even another runner led me to the final hills of the day. The patient approach paid off as I knocked each of the 5 ascents off in order (how else) and was back at home in 2:15, just as planned.

So, now with April still a figment of imagination I have reached a running time within 35 minutes of my goal time on the feet for Boston. While intensity will be increased the early goals have been attainable and enjoyable! Next week- 18 on the trails! (That is, unless we are having a baby... :)!!!)

Clear Sunny Skies

After a few hints at winter the weather has turned mild again- while still chilly and below freezing at night.  I know you did not come here for a Boone weather report (hopefully)... but as runners we know weather has a lot to say about upcoming schedules.

With a 2 hour long run on the books for this weekend I can look forward to NOT running 16 miles in the rain this time around.  While track workouts in the rain can be exciting, slogging along at aerobic efforts in the frigid fall rain is less than desirable. So, I am thankful this week for the weather forecast! I plan on getting out onto the asphalt for the first time on a long run this cycle... it's gotta happen eventually. With eyes and mind free to roam with the painfully predictable running surface a runner can get lost in the wandering of the surroundings.

I love running through the old farms and meadows and the relatively recent Christmas Tree farms that make up the high country.  As the creeks bubble downhill and the fallen leaves rustle in the breeze it is easy to let miles slip under your feet and find your worries filtering into the past.

Happy running.

Loopy Tuesday: "Yasso 800" Pretest (results)

Boone NC is currently being soaked with a November Rain (go ahead and sing it... I will give you a minute) to put chill in the bones and some chaff-age on the sensitive spots.  As the sun went into hiding I was making my way around the App State track checking for the puddles in lane one and deciding which ones to avoid and which could be run through.

After a few accelerations up to workout pace I was ready to roll with the Yasso 800 Pretest.  With my goal of 2:50 at Boston this April, I was hoping to run 10x800m at 2:50 with equal rest.  This is essentially a 10k pace workout then... last time I did a similar track session I fell apart around 6k in, I'd be going a mile beyond that in this workout.

I removed the pants and felt the 45 degree, wet, darkness hit my skin and upon running my legs tasted the frigid water jump up from the track's surface... wake up call!  Let's get moving!

Off I went in the twilight... "85 seconds per lap should be doable- stay patient" filled my thought bubbles as I focused on efficient striding and a relaxed face and shoulders.  #1 2:50- on the spot.  only 9 more to go!

Now warmed up (#1 is always the hardest... except for the one just after exhaustion) I set off again, a little darker out but feeling toasty inside and completely at ease with the challenge before me.  Not to say this was a forgone conclusion of success... but I was in the mindset for achievement.

"Relaxed and Quick

with Power to stick!"

I came through in 2:46... then 2:48.  A bit worried I was going to end up in the deep end too soon (running in lane 2 mainly with the rain and sharing the track early in the workout) I made a decision to back off a bit.  This is race preparation too and we all know about running a great half marathon with 13 miles remaining... so, number four I was able to settle down and click in a 2:50 followed by a 2:49 for the halfway split. Averaging 2:48.6 per 800m... right on the money and feeling snappy and light!

Now it was dark with only the distant lights of Boone being blurred by the heavy mist of the night sky.  I covered the track by the light of the press box shining down on the glassy surface of the oval and with Indiglo Flix technology proving to me the time at hand. Into the second half I went, channeling the feelings on the backside miles of the marathon.  The solitude and near-loneliness, the self-reliance to step through challenges yard by yard as a goal becomes ever more present. Number 6- 2:50.  This was getting fun, "4 to go".

The rest intervals were equal to the repeat, so 2:50 with a 400m jog, leaving me about 20seconds to mill about at the starting line each time. During this time I was able to adjust my long sleeves back up for the work, down for the recovery, get in some knee bends or butt kicks to keep loose.  At no point was the rest rushed as it can be when we are over-extended.  This session was going fantastically well... but still 4 to go!

Number 7 I exploded down the stretch, getting out quickly and maintaining once settled. 2:46.  Followed by a 2:45 for #8.  I was feeling even better now!  This is fun!!  And, the payoff was coming from the previous 5 weeks of hill running.  I could feel the power from the core, legs and arms propelling me onward with a momentum I did not have during the summer.  These strides were not new exactly... but previously estranged.

Now with 2 to go I restated the mantra... "Relaxed and Quick

with Power to stick!" I moved along trying to hold some in reserve.

I was mostly successful running a 2:44 and leaving me with relaxation, ample breathe and a healthy edge for the celebration of #10 in my Yasso 800 Pretest!!!  I ran this one much the same as #9, a bit quick on lap one and then maintaining, not looking at the watch the whole way- just running by feel and with crisp power.  With a final 'beep' of the Timex I was done.  The rush of adrenaline and satisfaction filled me and I trotted over to my dry pants to stay warm for the jaunt back to the car.

This was certainly a great start to the the speed work phase of training and I have hill work and the aerobic adaptations of long runs to thank.  With a goal of 2:50 per 800m I finished the session with an average of 2:47 per repeat, slowest at 2:50 and fastest of 2:40... the last one and I felt I had plenty more to call on.

Hill Phase One... Complete.

5 weeks toward Boston and the first phase of hill work is done.  I can say that I honestly feel a little crisper and more powerful and now can feel ascents come to me as I run relaxed(ly) and smoothly up even the more aggressive climbs.  It is a nice feeling, leads to further relaxation.

Within this phase I have also been building the long run... of course. Beginning at 90 minutes of easy running, I have now hit that mark two times and then moved on to 1:45 and even 2 hours this week! My goal is to run 20-24 miles (3hour training runs) about 10 times over the 6 month period. This works well for me at ultra distances and keeps my from feeling fatigue as early, obviously. As the distance builds and my body becomes accustomed to it I will add some quality to those runs every 3rd time or so.

It is not enough to slog through the long run- not if you expect to meet time goals come marathon day.  For this reason, I will be completing about 40% of my (later) long runs as progression runs to practice goal pace and closing speed when tired.  These will be eased in on shorter 90 minute runs (on the in-between weeks) and then transitioned into the bulk of the training later.  (Hilly long runs are also priority in a 3 week rotation with easy long runs.)

With the first of two hill phases complete, I now enter the speed phase of quality work.  Today I will go to the track for the initial visit with Yasso 800s.  I will complete this workout 3 times in what I am referring to as pretest (today), midterm and final exam.  All three I will attempt at goal pace of 2:50 per 800 meter session.  This workout will serve as my constant on the track, so I can see how things are progressing toward April 18th.

What do I expect today... ?  No clue, never done Yasso's really... I will run by feel with the idea of 2:50 in mind and after 10 repeats I will see where things have landed. This early the point is the work itself and building toward the end goal which is months and months away. Not only is the physical work important, but the pre-workout (think pre-race) routine is being ingrained as well, complete with the proper level of relaxation and arousal.

Early on in the process toward the marathon, I am happy with the progress I am making.  My volume is just about right (despite a full schedule) and the long runs have come back to me quickly despite a few months away from them.  Remarkable how the body and mind are so great at remembering things they have done before.  It also helps that my "rest" this cycle was much more active than it has been in the past, not starting from zero is nice.  Yasso here I come! Onto the speed :)

The First Snow of the Year!!!

Friday brought along the first significant winter weather of the 2010-11 season.  Being a Friday it meant finding a trail to run.  So, at about 6pm Friday night I reached the Tanawha Trail from Cold Prong along the Blue Ridge Parkway. I could see that Grandfather Mountain was covered in a cloud of snow and for this reason, I parked about 2 miles from its access point then headed straight for it.

The initial segment of trail was rolling and runnable though- very wet from the rain during the prior two days. Within 10 minutes the snow was coming down steadily and bridges were covered white and were slick. Upon reaching the first aggressive climbing at Boone Fork Trail, the ground was completely covered and the snow was coming down hard!!  Love it.  When reaching the Nuwati Trail junction I turned and headed up the side of Grandfather Mountain to get into the fun stuff.

The Nuwati Trail forms a loop with the Daniel Boone Scout Trail where you can either continue to the summit, or return to the Tanawha Trail.  This was my destiny for the day, but first, I needed to climb up the granite boulders (which were slick with snow, ice and cold, like a frosty mug) for about 10 minutes where normally the runner can take in the Wilson's Creek watershed toward Caldwell County.  This day all I could see was the snow in front of my face and a vague concept of the other side of the Boone Bowl.  Patiently, mostly, I worked my way up the blanket of white on this rooted and rocky trail, ducking under branches and bounding (mostly) up big log steps. 

In a series of moments I reached the junction with the Daniel Boone Scout Trail.  To the right waited Calloway Peak... definitely NOT happening today and to the left was my route toward home.  This downhill ride is normally technical and slightly out of control... today it was downright sloppy and since I was no longer climbing and the snow was still pounding- I was getting a cold and was soaked through.  No problem, assuming I did not break my leg- I would be warm in about 40 minutes.

The sun was gone now and I was taking it smooth and easy on the slick rocks, back the way I came.  It is so quiet and still in the forest after a good snow.  I saw a few deer, one large doe and in a slight worry for what might eat such animals... I would give an occasional "hoot" as I moved from holler to holler on the dark trail. 

The final 10 minutes of the run were lit only by the snow on the ground, running by contrast of dark and light to pick up high spots for warning of a hazard.  Surprisingly I moved deftly and without incident while still carrying some speed through the woods. I do know this trail well- but still- blindness is blindness.  After 80 minutes of solitude I neared the trail head and spotted a headlamp coming toward me. I stopped and chatted with a couple on their way out to sleep in the storm... I hope this wasn't a first date.  I can just imagine what Lynnea would say if I suggested such an idea...

As promised I was soon enough warm and dry and back to the Element for some Friday night tunes.  On my way home I hit up Chik-Fil-A for a #3 glycogen replacement meal. Yummy!

Another Week Toward: Toeing That Hopkinton Line

This week was full of big pay-offs.  After spending about 10 hours reclaiming trail around the house, I was able to get out to enjoy the running along it!  Before that I set out to run come area trails.

Mid week I continued my hill training phase with an extended hill climb at marathon effort on the Profile Trail at Grandfather Mountain.  This 30 minute climb took me up above Foscoe, NC and to the sky's ceiling that fall afternoon.  I was pretty winded by the time I reached the turn around point- which was the point.  Then, being careful on the slick rocks (in racing flats- all I had in my car...) I bounded, sped, turned, careened and floated downhill for the 3.5 miles over small creeks, passing large trees dipping into and out of ravines and around exposed vistas!!  Always a fun time at Grandfather!

The weekend brought a 90 minute long run to the schedule as I build back up slowly to the requisite long runs for Boston in April.  Saturday I stepped outside to the first hard frost of the year and clicked the watch to move about for 90 minutes at a casual long run pace.  Within 10 minutes the hat and gloves were off and the air while nippy- was perfect for running!  Warm sun spots and cool in the shade... Running The Dragon Trail I completed the first 6 mile loop in about 45 minutes, such symmetry for home based long runs complete with all sorts of hills.

I stopped in at the aid station (my house) for a quick Chomp and some water and back out onto the trail for a second and final loop.

Of course, as magically occurs- I was now less fresh and the onsetting fatigued proved to complicate things slightly.  Suddenly there were more roots, loose stones, and slick footing... and I was slipping and sliding about.  Figuring I was moving a little more quickly as well, being warmed now- I settled back down and patiently moved forward up and down, left and right through the woods along the Watauga River.  Upon reaching the river for the second time that morning I paused and listened to the fall of water as it met the large granite boulders it conspires with.  Then I turned and move away and uphill for a final ascent.

Imagining the hills of Newton I pressed a little harder and moved closer toward the edge of aerobic capacity.  On the steeper sections I was forced to gulp oxygen and forcefully expel carbon dioxide, rapidly exchanging currency to meet immediate demands.  The hill receded and I was into the final half mile of the day.  Without effort my breathing and heart rate returned to "normal" and I was playfully moving through the small meadow.

In the invisible distance critters moved through dried leaves and up trunks of skeleton trees.  Occasionally I'd come upon small herds of deer and 2-3 of them would bound away, up the steep hills typical of the area.  A quick blast of air from the nose and 4 bounds later the deer would be 30 feet uphill!  Impressive...