In the past I have run through nagging pains hoping that they would just go away. Sometimes they did. Other times they may have hindered my performance a little. After the last few weeks of relatively high mileage the arch of my left foot was yelling at me...and this time I listened. First I did a little bit of research and it seemed to be just a touch of plantar fascitis but I didn't want it to turn into anything worse.
Miles for the week: 51
Monday= Rest/ 1 hour massage
Tuesday= 4 miles through Cass Park and lifted weights at Island
Wednesday= very easy 8 miles through Iroquois Trails 100 course (Daisy Hollow out and back)
Thursday= up tempo run with Alona on Skunk Cabbage 1/2 marathon course (5k warm up, 10k at 6:43/mi, 5K cooldown)
Friday= foot was still hurting a little...took another rest day
Saturday= 14 miles with Ian, Andrew, Derrick and Scotie through Recway and Ithaca College campus
Sunday= 12 miles through Sleeping Giant State Park in New Haven, CT
I'm very pleased with the way I am feeling now. This drop back week was very beneficial in many ways and my foot is thanking me. I was supposed to run the Virgil Mt. Madness this weekend but we are tending to a very sick family member in Connecticut right now. I am happy to be of service to her as she is struggling from Lupus. Hang in there Janna!
I was surprised to find out that my brother Jamal placed 8th in the Madness 12K yesterday. A pretty good time for a tough course and just getting into the trail scene. Way to get that heart pumping Jamal! I have been using some arch support inserts over the last few days that have really helped and have avoided walking around bare foot. I'm really looking forward to Green Lakes on Sunday...until then enjoy the Olympics and happy running!
Quote of the week: "You have to imagine that training is like a bow that you can pull back as far as possible to shoot the arrow at an exact point in time. This can be dangerous. Sometimes you can't hold the bowstring back any longer. Or you can overpull it." Uta Pippig
Monday, August 18, 2008
Monday, August 11, 2008
We're Getting There
"We're Getting There" is what you will see on a sign out front of Gathering's pertaining to the construction status in the new Greek Peak restaurant. I thought this statement could be used in a number of different contexts including Sunday's ultra-long run through that area.
I wanted to also thank everyone that has donated for the Lupus charity that I am running for (along w/ a couple other runners) and invite anyone to give what you can for this great cause. You can donate or check our status at...http://www.firstgiving.com/lupusrunners Thanks!
I had another HUGE week and am definitely feeling it. Time to back off a little and let the body recuperate some.
Miles for the week: 87
Monday= rest
Tuesday= 5 mile easy run on Cayuga trail
Wednesday= 4 miles at Island Health and lifted weights
Thursday= 11 miles on Abbot Loop and Michigan Hollow Rd. add on
Friday= 10 miles on Black Diamond Trail w/ Cass Park add on
I geared up for another weekend full of running and working (which calls for being on my feet the whole time). This time I decided not to do the whole sleep deprivation thing but it kind of happened again unintentionally! ughhhh! Thank god I finished my Anatomy and Physiology class.
I decided to wake up early Saturday morning and drive up to Green Lakes again to run the 50K course. It was such an enjoyable run the previous week I didn't mind making the hour drive. Plus I felt that I didn't have the course completely dialed in. I do now! I did 3 loops plus a little add on for 24 miles. Sat. night work- go home- sleep
Sunday morning 5 am the alarm went off and I could hear the rain outside. When I looked I saw a big flash of lightning too! I thought of going back to bed but prior plans of meeting others for a 36 mile Iroquois Trails run through kept me moving forward as planned. After quickly having some breakfast I packed my cooler with Ensure's, EFS fluid, watermelon, and a diet pepsi. I also had my usual salted pretzels, dried red banana's, pistachio nuts and Honey Stinger gels.
I met Scotie at Gatherings and we dropped one car off at the planned finishing point on Daisy Hollow Rd. After getting back to our little hub in the restaurant's parking lot we lubed up in Body Glide, filled our water bottles and started our journey for a long day of scouting the course.
Also, we had to be back by 8 am to meet Jay so the first section of the course (about 6 miles) had to be under watchful eyes of the time.
Up the ski resort we went. It was good to be catching up w/ Scotie after he's been out for a couple of weeks on the injured reserve. We got to yapping and realized at the top that we went the wrong way! As we wandered around the resort we just decided to descend to the Alpine Center and figure out where we went wrong. At the base we finally figured out what we did wrong and it was a good learning experience. We won't make that mistake again.
We headed back to meet Jay and went for about a 17 mile out and back (section 2 and 3). Jay joined us for about 10 of those. Toward the middle of this part (around 18 miles or so) Scotie and I were starting to feel completely drained. The gels weren't doing it and we were running low on fluids. One thing that we did have going for us was the weather. It didn't rain but it remained nice and cool w/ lots of cloud cover. At one point we just started naming all the foods we had in the car and discussed what we were going to eat in 5 miles. It was a great exercise to keep our minds busy and to also feel that discomfort too.
Ahh! lunch!!! We had a buffett on the roof of my car and breaked for about 20 minutes. This was so helpful. I was feeling so much better but the arch of my left foot was really starting to bother me. It reminded me of a feeling I had a few years ago after a marathon which turned out to be a touch of plantar fasciitus. uh oh... i took some anti-inflammotory but wasn't thrilled about this painful realization.
After our break we stocked up and headed out for our final portion of our training run. We headed up Greek Peak again, the backside this time, and both were reminded how tough this race is going to be. I kept reminding Scotie that "we're getting there". We agreed that breaking 24 hours in the inaugural Iroquois Trails 100 is going to involve having one remarkable day.
There was one more little confusing part of the course that we took a wrong turn on that cut off a few miles but ultimately put us in the same spot. We were both amazed how good we were feeling after 30 miles despite my foot. We ended up finishing the run with 33 miles and drove back to Gatherings.
This is when I saw the sign again and it really reminded me that this race is right around the corner.
I had an hour massage today but the foot is still very sore. Hopefully taking it down a couple notches along w/ ice and self massage/anti-inflammatories will help. That's enough of the back to back long runs/ minimal sleep weekends for a while. I felt that they were very helpful though not only for the physical aspects but for the mental fatigue as well.
Well... more will be revealed!
Quote of the week: "There are as many reasons for running as there are days in the year, years in my life. But mostly I run because I am an animal and a child, an artist and a saint. So, too, are you. Find your own play, your own self-renewing compulsion, and you will become the person you are meant to be." - George Sheehan
I wanted to also thank everyone that has donated for the Lupus charity that I am running for (along w/ a couple other runners) and invite anyone to give what you can for this great cause. You can donate or check our status at...http://www.firstgiving.com/lupusrunners Thanks!
I had another HUGE week and am definitely feeling it. Time to back off a little and let the body recuperate some.
Miles for the week: 87
Monday= rest
Tuesday= 5 mile easy run on Cayuga trail
Wednesday= 4 miles at Island Health and lifted weights
Thursday= 11 miles on Abbot Loop and Michigan Hollow Rd. add on
Friday= 10 miles on Black Diamond Trail w/ Cass Park add on
I geared up for another weekend full of running and working (which calls for being on my feet the whole time). This time I decided not to do the whole sleep deprivation thing but it kind of happened again unintentionally! ughhhh! Thank god I finished my Anatomy and Physiology class.
I decided to wake up early Saturday morning and drive up to Green Lakes again to run the 50K course. It was such an enjoyable run the previous week I didn't mind making the hour drive. Plus I felt that I didn't have the course completely dialed in. I do now! I did 3 loops plus a little add on for 24 miles. Sat. night work- go home- sleep
Sunday morning 5 am the alarm went off and I could hear the rain outside. When I looked I saw a big flash of lightning too! I thought of going back to bed but prior plans of meeting others for a 36 mile Iroquois Trails run through kept me moving forward as planned. After quickly having some breakfast I packed my cooler with Ensure's, EFS fluid, watermelon, and a diet pepsi. I also had my usual salted pretzels, dried red banana's, pistachio nuts and Honey Stinger gels.
I met Scotie at Gatherings and we dropped one car off at the planned finishing point on Daisy Hollow Rd. After getting back to our little hub in the restaurant's parking lot we lubed up in Body Glide, filled our water bottles and started our journey for a long day of scouting the course.
Also, we had to be back by 8 am to meet Jay so the first section of the course (about 6 miles) had to be under watchful eyes of the time.
Up the ski resort we went. It was good to be catching up w/ Scotie after he's been out for a couple of weeks on the injured reserve. We got to yapping and realized at the top that we went the wrong way! As we wandered around the resort we just decided to descend to the Alpine Center and figure out where we went wrong. At the base we finally figured out what we did wrong and it was a good learning experience. We won't make that mistake again.
We headed back to meet Jay and went for about a 17 mile out and back (section 2 and 3). Jay joined us for about 10 of those. Toward the middle of this part (around 18 miles or so) Scotie and I were starting to feel completely drained. The gels weren't doing it and we were running low on fluids. One thing that we did have going for us was the weather. It didn't rain but it remained nice and cool w/ lots of cloud cover. At one point we just started naming all the foods we had in the car and discussed what we were going to eat in 5 miles. It was a great exercise to keep our minds busy and to also feel that discomfort too.
Ahh! lunch!!! We had a buffett on the roof of my car and breaked for about 20 minutes. This was so helpful. I was feeling so much better but the arch of my left foot was really starting to bother me. It reminded me of a feeling I had a few years ago after a marathon which turned out to be a touch of plantar fasciitus. uh oh... i took some anti-inflammotory but wasn't thrilled about this painful realization.
After our break we stocked up and headed out for our final portion of our training run. We headed up Greek Peak again, the backside this time, and both were reminded how tough this race is going to be. I kept reminding Scotie that "we're getting there". We agreed that breaking 24 hours in the inaugural Iroquois Trails 100 is going to involve having one remarkable day.
There was one more little confusing part of the course that we took a wrong turn on that cut off a few miles but ultimately put us in the same spot. We were both amazed how good we were feeling after 30 miles despite my foot. We ended up finishing the run with 33 miles and drove back to Gatherings.
This is when I saw the sign again and it really reminded me that this race is right around the corner.
I had an hour massage today but the foot is still very sore. Hopefully taking it down a couple notches along w/ ice and self massage/anti-inflammatories will help. That's enough of the back to back long runs/ minimal sleep weekends for a while. I felt that they were very helpful though not only for the physical aspects but for the mental fatigue as well.
Well... more will be revealed!
Quote of the week: "There are as many reasons for running as there are days in the year, years in my life. But mostly I run because I am an animal and a child, an artist and a saint. So, too, are you. Find your own play, your own self-renewing compulsion, and you will become the person you are meant to be." - George Sheehan
Sunday, August 3, 2008
Experimentation
Ultra-marathon training this week became an experimentation to see how my body and mind responded to certain feelings that I can predict happening during a 100-mile race. Crazy...for sure. Stupid...maybe a little. Rewarding, informational, and glad it's over...YES!
Miles for week: 80
Monday= Rest
Tuesday= 9 miles- (Speed workout) 2 mi. warmup- mile 3=5:48, recovered one mile- mile 5=5:46, recovery mile, mile 7=5:53, 2 mi. cooldown... Warren Rd., Asbury Loop.
Wednesday= 5 miles through Cass Park and lifted weights.
Thursday= 14 miles on Iroquois Trails 100 course. Daisy Hollow Rd. past Hauck Hill campsite and back.
Friday= 12 miles through plantations climbing Mt. Pleasant then Cayuga/Pink Trails w/ Sambo.
This is where it gets a little nutsy. I decided that last weeks back to back quality long runs needed another little variable thrown into the equation. Running upwards of 20 something hours is going to be exhausting to say the least. Soooooo...why not practice navigating the trails sleepy with spent legs?
After my 12 miler on Friday afternoon I went into Watercress to work on my feet until about midnight. Went home- slept 4.5 hours, then drove to Green Lakes State Park to do a course run through w/ Todd Baum, Jimmy, Dr. Riccardi, Ben, Mike Wright, Andrew and a couple other buddies.
I had a great training run up there. The course is beautiful! I couldn't believe how green the water was!... and really enjoyed getting to know some of the guys taking part in The Green Lakes Endurance Runs on August 24th.
Also, very exciting news that world-class ultra-runner Valmir Nunes will be running the 100K this year. Man, this is quite an honor to be sharing the trails with a specimen that has won and set many course records including Badwater!
Anyway, I clocked 20 miles for the day and headed back to Ithaca. Although the couch was yelling my name I refrained and got ready to go back to work. Another long night on my feet. Got home at 11:30 pm and my personal alarm clock (Erica) woke me up at 3:45am...ouch...painful!
I purposely committed to volunteer at The Cayuga Lake Triathlon in order to get by butt up and also to help out fellow triathlon club members for this Sprint National Championship year. The initial plan was to volunteer from 4am to 8am then go for another 20 mile run on the trails. I thought that would do the trick for simulating fatigue and sleep deprivation.
Things were going great! Yes, I was loopy but enjoyed seeing friends compete and volunteer at this growing tradition at Taughannock State Park. I headed back home to get ready for my final segment of my experimental weekend. After getting some food in me I saw (and heard) the couch...and this time I gave in a little. I told Erica that I was just going to let my food digest a little when she yelled..."No...don't do it!"
15 minutes passed and I was still lying on the couch kind of drifting in and out of consciousness with the cat purring at my side. I wrestled with the demons in my head telling me that I need some sleep and rest, and that I can run later or tomorrow, or that's enough for the week.
Erica came over to sit next to me and reminded me that I would probably be disappointed in myself if I didn't go, and that the 100 is going to be much tougher than this. She also helped me think of how rewarding it will be when I can sleep afterwards (possibly for the rest of the day and night!). I feel lucky to have a supportive partner that urges me to go out and kill myself!
I rallied and off I went for another 20 miles...about 12 total on trails and 8 on road. I definitely had some tastes of what my legs are going to feel like and how the rational mind works. I had very little power going up anything remotely steep and had to walk on the flat road a couple of times just for a reprieve.
I made it home alive and napped for a little while. Now I can finally say, "that's enough for this week!"
Quote of the week: "The body does not want you to do this. As you run, it tells you to stop but the mind must be strong. You always go too far for your body. You must handle the pain with strategy...It is not age; it is not diet. It is the will to succeed." - Jacqueline Gareau, 1980 Boston Marathon champ
Miles for week: 80
Monday= Rest
Tuesday= 9 miles- (Speed workout) 2 mi. warmup- mile 3=5:48, recovered one mile- mile 5=5:46, recovery mile, mile 7=5:53, 2 mi. cooldown... Warren Rd., Asbury Loop.
Wednesday= 5 miles through Cass Park and lifted weights.
Thursday= 14 miles on Iroquois Trails 100 course. Daisy Hollow Rd. past Hauck Hill campsite and back.
Friday= 12 miles through plantations climbing Mt. Pleasant then Cayuga/Pink Trails w/ Sambo.
This is where it gets a little nutsy. I decided that last weeks back to back quality long runs needed another little variable thrown into the equation. Running upwards of 20 something hours is going to be exhausting to say the least. Soooooo...why not practice navigating the trails sleepy with spent legs?
After my 12 miler on Friday afternoon I went into Watercress to work on my feet until about midnight. Went home- slept 4.5 hours, then drove to Green Lakes State Park to do a course run through w/ Todd Baum, Jimmy, Dr. Riccardi, Ben, Mike Wright, Andrew and a couple other buddies.
I had a great training run up there. The course is beautiful! I couldn't believe how green the water was!... and really enjoyed getting to know some of the guys taking part in The Green Lakes Endurance Runs on August 24th.
Also, very exciting news that world-class ultra-runner Valmir Nunes will be running the 100K this year. Man, this is quite an honor to be sharing the trails with a specimen that has won and set many course records including Badwater!
Anyway, I clocked 20 miles for the day and headed back to Ithaca. Although the couch was yelling my name I refrained and got ready to go back to work. Another long night on my feet. Got home at 11:30 pm and my personal alarm clock (Erica) woke me up at 3:45am...ouch...painful!
I purposely committed to volunteer at The Cayuga Lake Triathlon in order to get by butt up and also to help out fellow triathlon club members for this Sprint National Championship year. The initial plan was to volunteer from 4am to 8am then go for another 20 mile run on the trails. I thought that would do the trick for simulating fatigue and sleep deprivation.
Things were going great! Yes, I was loopy but enjoyed seeing friends compete and volunteer at this growing tradition at Taughannock State Park. I headed back home to get ready for my final segment of my experimental weekend. After getting some food in me I saw (and heard) the couch...and this time I gave in a little. I told Erica that I was just going to let my food digest a little when she yelled..."No...don't do it!"
15 minutes passed and I was still lying on the couch kind of drifting in and out of consciousness with the cat purring at my side. I wrestled with the demons in my head telling me that I need some sleep and rest, and that I can run later or tomorrow, or that's enough for the week.
Erica came over to sit next to me and reminded me that I would probably be disappointed in myself if I didn't go, and that the 100 is going to be much tougher than this. She also helped me think of how rewarding it will be when I can sleep afterwards (possibly for the rest of the day and night!). I feel lucky to have a supportive partner that urges me to go out and kill myself!
I rallied and off I went for another 20 miles...about 12 total on trails and 8 on road. I definitely had some tastes of what my legs are going to feel like and how the rational mind works. I had very little power going up anything remotely steep and had to walk on the flat road a couple of times just for a reprieve.
I made it home alive and napped for a little while. Now I can finally say, "that's enough for this week!"
Quote of the week: "The body does not want you to do this. As you run, it tells you to stop but the mind must be strong. You always go too far for your body. You must handle the pain with strategy...It is not age; it is not diet. It is the will to succeed." - Jacqueline Gareau, 1980 Boston Marathon champ
Sunday, July 27, 2008
Exploring the Pacific Northwest
What a beautiful part of this country especially at this time of the year. Erica and I arrived in Portland, OR Monday morning with about four days to do basically whatever we wanted. While Erica scoped out yoga studios I zeroed in on some awesome trails.
Miles for the week: 67
Monday= 8 miles with a group from Niketown in downtown Portland running on The Waterfront Trail.
Tuesday= 7 miles through The Columbia Gorge's Angel's Rest trail.
Wednesday= 6 miles through Washington Park trails and Japanese Garden; lifted weights in evening
Thursday= 12 miles through Forest Park's Stone House Loop plus add-on.
Friday= Rest
Saturday= 17 miles running Iroquois Trails 100 course section 1 and 2 back to Gatherings (Jeremiah's).
Sunday= 17 miles running Iroquois Trails 100 course section 2 and 3 back to Gatherings.
Portland,Oregon, otherwise known as The City of Roses, is such a beautiful place and well known for running... I bought a waterproof trail guide that breaks down specific runs that can conveniently fit in your pocket. I found that Forest Park is the place to go running if you are in downtown Portland. There are like 30+ miles of well maintained trails on the outskirts of NW Portland. The Columbia Gorge area is a little bit of a drive but well worth it revealing stunning panoramic views of Mt. Hood.
Arriving back to Ithaca I was motivated to learn the 100 mile course better. I set out on on my own this weekend with fluids, fuel and trail descriptions to Virgil and Tuller Hill State Forest running/walking 34 miles of the course in two days. It's really starting to hit home how difficult (rewarding) this ultra is going to be. Ian sure did design a course that will demand loads of physical and mental toughness. There were times out there this weekend when I imagined how I will feel coming through after running many miles. It's definitely going to be an experience I will never forget.
Quote of the week: "We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves...The more restricted our society and work become, the more necessary it will be to find some outlet for this craving for freedom. No one can say, 'You must not run faster than this, or hump higher than that.' The human spirit is indomitable."- Sir Roger Bannister
Miles for the week: 67
Monday= 8 miles with a group from Niketown in downtown Portland running on The Waterfront Trail.
Tuesday= 7 miles through The Columbia Gorge's Angel's Rest trail.
Wednesday= 6 miles through Washington Park trails and Japanese Garden; lifted weights in evening
Thursday= 12 miles through Forest Park's Stone House Loop plus add-on.
Friday= Rest
Saturday= 17 miles running Iroquois Trails 100 course section 1 and 2 back to Gatherings (Jeremiah's).
Sunday= 17 miles running Iroquois Trails 100 course section 2 and 3 back to Gatherings.
Portland,Oregon, otherwise known as The City of Roses, is such a beautiful place and well known for running... I bought a waterproof trail guide that breaks down specific runs that can conveniently fit in your pocket. I found that Forest Park is the place to go running if you are in downtown Portland. There are like 30+ miles of well maintained trails on the outskirts of NW Portland. The Columbia Gorge area is a little bit of a drive but well worth it revealing stunning panoramic views of Mt. Hood.
Arriving back to Ithaca I was motivated to learn the 100 mile course better. I set out on on my own this weekend with fluids, fuel and trail descriptions to Virgil and Tuller Hill State Forest running/walking 34 miles of the course in two days. It's really starting to hit home how difficult (rewarding) this ultra is going to be. Ian sure did design a course that will demand loads of physical and mental toughness. There were times out there this weekend when I imagined how I will feel coming through after running many miles. It's definitely going to be an experience I will never forget.
Quote of the week: "We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves...The more restricted our society and work become, the more necessary it will be to find some outlet for this craving for freedom. No one can say, 'You must not run faster than this, or hump higher than that.' The human spirit is indomitable."- Sir Roger Bannister
Sunday, July 20, 2008
Forest Frolic 15K
This has been a great week of running even though the temperatures have been sizzlin'. After finishing this week with a win at Forest Frolic 15K I truly feel that last week's recovery week paid off. It was great to be running some of the same trails that I'll be covering in the 100-miler and also seeing friends and familiar faces at yet another enjoyable FLRC event.
Miles for the week: 55
Monday=Lifted weights in morning; 5 miles through Buttermilk Falls State Park in evening
Tuesday= 4.5 miles in morning on Tri for Y course; 4.5 miles at night through Treman State Park with Ian
Wednesday= 10.5 miles on Abbot Loop with Finger Lakes Trail add-on with Michael
Thursday= 10 miles on Monkey Run-Mt. Pleasant to Gamefarm- to campus with Drew
Friday= 6 miles through Forest Home to Turkey Hill- Ellis Hollow- back to Wildflower with
Michael
Saturday= 4.5 miles through plantations and Cayuga Trail
Sunday= Forest Frolic 15K (10 miles)
This was my first Forest Frolic as I was out of town last summer at this time. I knew it would be a tough (fun) race just from running in this area recently and knowing some of the course from Monster Marathon and Madness 30K. I thought more people would have showed up today given the free entry but I guess Grassroots Festival gobbled up a lot of runners.
Michael, a young IHS runner and myself barrelled down the hill at the beginning and coasted into the forest after about a mile. After about another half mile Michael and I took a left for the 15K and the younger guy went right...thankfully. Michael and I ran stride for stride for a little while... a feeling I've been getting used to as we've been dukin' it out at various local races.
At about 3.5 miles I started feeling a pretty bad sidestitch that seemingly got worse. It forced me to slow down a little and try some goofy-looking stretches...anything to get rid of it. The only thing that has worked in the past for me in this situation is to completely stop, bend over and breathe out with quick rapid breaths. It worked again!
By now Michael had a decent lead on me but not out of sight. I stormed up and down the trails thinking that "man... this is going to be over soon...might as well go all out!" I flew down a somewhat long hill with no brakes at all and realized that I was really gaining on him. As I crept up behind him he said "good job man". Again we were running stride for stride together and just when I started to wonder how this was all going to pan out Michael took a pretty hard fall. I asked if he was all right and then moved into the lead. I didn't see him again until the finish.
We had about 2 or 3 miles to go and I know Michael is a tough runner that is really good at climbing these hills in Virgil. I kept looking over my shoulder in vain. I know from personal experience that when you fall in a race like that it can sometimes damage your spirit and cause you to be a more tentative runner for the remainder of the race. I think that's what happened today to Michael but glad that we all came out alive with minimal cuts and scrapes.
Anyway, I came in to the campsite area with a time of 1:03:30 or so for the first place finish. No award, no prizes or recognition...just a nice big zorro-like scratch on my arm from a tree and memories to take with me.
It was nice being able to catch up a little with Running Times writer Rachel Toor, Brian Lee, Eric Maki and talk about shoes briefly with Gillian Sharp. Inov-8's Roclite 285's were absolutely perfect for this trail run! As usual it was just great mingling with locals and meeting others that traveled to this little campsite in the woods to run the beautiful rugged forests of Virgil, NY.
Erica and I are heading out to Portland, OR very early tomorrow morning for a little getaway adventure. It should also be nice checking out some trails and parks in the glorious Pacific Northwest. What won't be so nice is working on Anatomy and Physiology from the hotel room...but oh well...it's gotta get done! Happy Trails!
Quote of the week: "I always loved running...it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs." -Jesse Owens
Miles for the week: 55
Monday=Lifted weights in morning; 5 miles through Buttermilk Falls State Park in evening
Tuesday= 4.5 miles in morning on Tri for Y course; 4.5 miles at night through Treman State Park with Ian
Wednesday= 10.5 miles on Abbot Loop with Finger Lakes Trail add-on with Michael
Thursday= 10 miles on Monkey Run-Mt. Pleasant to Gamefarm- to campus with Drew
Friday= 6 miles through Forest Home to Turkey Hill- Ellis Hollow- back to Wildflower with
Michael
Saturday= 4.5 miles through plantations and Cayuga Trail
Sunday= Forest Frolic 15K (10 miles)
This was my first Forest Frolic as I was out of town last summer at this time. I knew it would be a tough (fun) race just from running in this area recently and knowing some of the course from Monster Marathon and Madness 30K. I thought more people would have showed up today given the free entry but I guess Grassroots Festival gobbled up a lot of runners.
Michael, a young IHS runner and myself barrelled down the hill at the beginning and coasted into the forest after about a mile. After about another half mile Michael and I took a left for the 15K and the younger guy went right...thankfully. Michael and I ran stride for stride for a little while... a feeling I've been getting used to as we've been dukin' it out at various local races.
At about 3.5 miles I started feeling a pretty bad sidestitch that seemingly got worse. It forced me to slow down a little and try some goofy-looking stretches...anything to get rid of it. The only thing that has worked in the past for me in this situation is to completely stop, bend over and breathe out with quick rapid breaths. It worked again!
By now Michael had a decent lead on me but not out of sight. I stormed up and down the trails thinking that "man... this is going to be over soon...might as well go all out!" I flew down a somewhat long hill with no brakes at all and realized that I was really gaining on him. As I crept up behind him he said "good job man". Again we were running stride for stride together and just when I started to wonder how this was all going to pan out Michael took a pretty hard fall. I asked if he was all right and then moved into the lead. I didn't see him again until the finish.
We had about 2 or 3 miles to go and I know Michael is a tough runner that is really good at climbing these hills in Virgil. I kept looking over my shoulder in vain. I know from personal experience that when you fall in a race like that it can sometimes damage your spirit and cause you to be a more tentative runner for the remainder of the race. I think that's what happened today to Michael but glad that we all came out alive with minimal cuts and scrapes.
Anyway, I came in to the campsite area with a time of 1:03:30 or so for the first place finish. No award, no prizes or recognition...just a nice big zorro-like scratch on my arm from a tree and memories to take with me.
It was nice being able to catch up a little with Running Times writer Rachel Toor, Brian Lee, Eric Maki and talk about shoes briefly with Gillian Sharp. Inov-8's Roclite 285's were absolutely perfect for this trail run! As usual it was just great mingling with locals and meeting others that traveled to this little campsite in the woods to run the beautiful rugged forests of Virgil, NY.
Erica and I are heading out to Portland, OR very early tomorrow morning for a little getaway adventure. It should also be nice checking out some trails and parks in the glorious Pacific Northwest. What won't be so nice is working on Anatomy and Physiology from the hotel room...but oh well...it's gotta get done! Happy Trails!
Quote of the week: "I always loved running...it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs." -Jesse Owens
Sunday, July 13, 2008
Recovery Week
This has been a nice recovery week after The Fifties and the timing was convenient as I have been getting a butt-kicking in Anatomy and Physiology class. I got a chance to meet some nice folks out at SUNY Cortland campus where I'll begin in late August and I was able to scope out some running routes too. One of the track guys suggested that I try out for the 10K on the track and, as I explained that it probably wouldn't fit into my 100-mile ultra marathon training, I got some more deserved raised eyebrows.
I also was able to meet some welcoming people via the Internet from the company of Inov-8, who specializes in trail running, mountain running, orienteering gear,etc. I hope to join their team in 2009 but until then will receive half off certain products while promoting the company at races,etc. I am looking forward to sampling a more broad range of their quality products. Check em out at http://inov8.com
Miles for the week: 40
Sunday, Monday and Tuesday= Rest
Wednesday= 6.5 miles through Treman State Park at night w/headlamps w/ Scotie
Thursday= 7.5 miles through Treman solo...beautiful!
Friday= light progression run down Warren Rd. to Asbury and back 6 miles
Saturday= 9.5 miles with The Finger lakes Running Company crew on Black Diamond Trail
Sunday= 10.5 miles w/Tim, Karen and Michael through Cayuga and Pink Trails
Looking forward to my first Forest Frolic 15K next Sunday as long as I don't head up to Lake Placid to watch Ironman.
Quote of the week: "You have to wonder at times what you're doing out there. Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement."- Steve Prefontaine
I also was able to meet some welcoming people via the Internet from the company of Inov-8, who specializes in trail running, mountain running, orienteering gear,etc. I hope to join their team in 2009 but until then will receive half off certain products while promoting the company at races,etc. I am looking forward to sampling a more broad range of their quality products. Check em out at http://inov8.com
Miles for the week: 40
Sunday, Monday and Tuesday= Rest
Wednesday= 6.5 miles through Treman State Park at night w/headlamps w/ Scotie
Thursday= 7.5 miles through Treman solo...beautiful!
Friday= light progression run down Warren Rd. to Asbury and back 6 miles
Saturday= 9.5 miles with The Finger lakes Running Company crew on Black Diamond Trail
Sunday= 10.5 miles w/Tim, Karen and Michael through Cayuga and Pink Trails
Looking forward to my first Forest Frolic 15K next Sunday as long as I don't head up to Lake Placid to watch Ironman.
Quote of the week: "You have to wonder at times what you're doing out there. Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement."- Steve Prefontaine
Sunday, July 6, 2008
Finger Lakes Fifties 50-Miler
I had a pretty successful week all around and am enjoying the absolute beauty of this area. Amidst all the running i was finally able to finish up my Associates Degree this past week and transition into my final year of my Bachelor's Degree.
Miles for the week= 66
Monday= Rest
Tuesday= 8.5 mile tempo run (6:12/mile) while Erica rode along side on her bike.
Wednesday= 7.5 mile easy run on Cayuga/Pink trails
Thursday and Friday= rest
Saturday= 50 miles
The Finger Lakes National Forest is a stunning area to have a trail race and this was my second consecutive year participating in this ultra-marathon event. Last year I won the 50K option and set the course record and also ran my first and only snowshoe race in January of this year. This year I opted for the 5o-mile race as it would also serve as a qualifier for the Iroquois Trails 100-mile race in September. Many thanks to Joe and Chris Reynolds who put so much passion into these events and maintaining the course. Another successful year in the books!
It was great to have the race on the day after the 4th of July not only because of the holiday weekend but it made for a great carbo-loading day on Friday. I hung out w/ family and friends out at Park Station and ate everything in sight knowing it would all be fuel for the following day.
I woke up just before 4 am on Saturday morning and gathered my gear for my first 50-miler. I knew that this would be different than other races i was used to because i must prepare food and fuel for the long day of running. I stocked a small cooler w/ a home made sandwich of almond butter/banana/jam and honey on wheat bread. I also had a 16 oz. Red Bull and some pre-mixed Sustained Energy. Other than that i would rely on what was out at the aid stations and carrying some Bee Stinger gels and endurolyte capsules.
When i arrived at the Potomac campsite i happened to bump into Todd Baum and chatted briefly about his preparation for Badwater...good luck Todd! I grabbed my number and mingled w/ some of the locals and some people that traveled many miles for the race. I did the same thing as last year which was set up my little "pit stop" area right next to the trail. Before i knew it i heard Chris make an announcement to make our way down to the road for the start. Just as i was walking down i see Leigh Schmitt pop out of a tent! Leigh holds the 50-mile record at this course and is a renowned ultra runner who just happened to make the trip down and register last minute. I knew i would be in for a tough day trying to keep up w/ him. I also saw Michael Wuncsh, who would be doing the 50K and probably gunning for my record, and learned from others that the field was pretty deep.
Off we went for the first of three approximately 15.6 mile loops and then a final 3.5 mile "baby" loop. The course is nicely mixed w/ single track, fire roads, meadows and the infamous cow pastures we would traverse across. Within the first few miles i wasn't surprised to see Micheal move on out of sight. Leigh, Jay and myself ran together for a few miles and then Jack replaced Jay for the rest of about 25 miles. Jack, Leigh and myself came through the first loop in about 1:55 and we all realized that we were out at a smokin' pace. I was able to keep up w/ these two experienced ultra runners for the next loop as well and exchanged many stories and conversation w/ them. I also was able to soak up some valuable ultra "tips" and felt honored to be going stride for stride w/ these guys.
By the end of about 30 miles and the second loop i was starting to feel the depletion of energy. I knew i had to get some food in me and that meant taking a little while longer at my "pit stop" and probably relinquishing running w/ Leigh and Jack. That was ok though and i took Nancy's advice of taking it easy for a couple miles and "running my race". Thanks Nancy! This turned out to be a wise choice because after a while i felt like i got a third wind! It was actually nice to be by myself and not talking or listening but to be solo navigating through the beautiful forests. I started having fun too. As i approached some people from the 50K race i would let out some "mooooos" and when they turned around laughing i would ask, "did you think i was a cow!?" I was still moving along at a pretty good pace, all things considered, and knew that my brother Jamal would be waiting at the campsite to run the final 3.5 mile loop w/ me. This motivated me to keep chuggin' along and i figured it out mathematically that i could break the 7-hour barrier if i hustled.
As i came into the Potomac campsite i was extremely energized by screaming fans and also the sight of Erica, Jim and Leo, Daura, Lydia, Makana and of course Jamal. It seemed like a big blur and i just focused on finding my cooler and chugging that last little bit of Red Bull and energy mix. I looked down at my watch and it read right around 6:32... i said to myself "boy it's going to be close".
Off we went for the last little portion and now i had some great company with me. Within the first mile Jamal said to me, "Man, i can see why you love this so much...this is awesome!" I told him about trying to beat 7 and he was all for it. He kept motivating me and telling me that i was doing awesome for already running 46 miles and change. At one point while telling him something i lost focus for a second and tripped over a root to go down pretty hard. It was the first and only time i fell suprisingly but he helped me up and we didn't lose too much time. I really pushed it hard those last couple of miles but with about a half mile to go i realized that it was inconcievable. We accepted it and proceeded to finish strong w/ big smiles with a time of 7:02 good for third place overall behind Leigh and Jack respectively. I learned that Michael did break my record...great work Michael! you deserve it. We had some food afterwards and hung out for a while enjoying the company and humor of friends and family.
Once again, another epic experience at the Fifties and thank you so much to all the volunteers, support, family and friends that participated in this event. Time to move on to the next one! Next ultra: Greeen Lakes Endurance Run 50K on August 24th. Until then...see you on the trails!
Quote of the week: "Running has made me feel the ultimate aliveness, and transcendence over body and mind, that nothing else has ever approached and that only another runner could understand."-Bernd Heinrich
Miles for the week= 66
Monday= Rest
Tuesday= 8.5 mile tempo run (6:12/mile) while Erica rode along side on her bike.
Wednesday= 7.5 mile easy run on Cayuga/Pink trails
Thursday and Friday= rest
Saturday= 50 miles
The Finger Lakes National Forest is a stunning area to have a trail race and this was my second consecutive year participating in this ultra-marathon event. Last year I won the 50K option and set the course record and also ran my first and only snowshoe race in January of this year. This year I opted for the 5o-mile race as it would also serve as a qualifier for the Iroquois Trails 100-mile race in September. Many thanks to Joe and Chris Reynolds who put so much passion into these events and maintaining the course. Another successful year in the books!
It was great to have the race on the day after the 4th of July not only because of the holiday weekend but it made for a great carbo-loading day on Friday. I hung out w/ family and friends out at Park Station and ate everything in sight knowing it would all be fuel for the following day.
I woke up just before 4 am on Saturday morning and gathered my gear for my first 50-miler. I knew that this would be different than other races i was used to because i must prepare food and fuel for the long day of running. I stocked a small cooler w/ a home made sandwich of almond butter/banana/jam and honey on wheat bread. I also had a 16 oz. Red Bull and some pre-mixed Sustained Energy. Other than that i would rely on what was out at the aid stations and carrying some Bee Stinger gels and endurolyte capsules.
When i arrived at the Potomac campsite i happened to bump into Todd Baum and chatted briefly about his preparation for Badwater...good luck Todd! I grabbed my number and mingled w/ some of the locals and some people that traveled many miles for the race. I did the same thing as last year which was set up my little "pit stop" area right next to the trail. Before i knew it i heard Chris make an announcement to make our way down to the road for the start. Just as i was walking down i see Leigh Schmitt pop out of a tent! Leigh holds the 50-mile record at this course and is a renowned ultra runner who just happened to make the trip down and register last minute. I knew i would be in for a tough day trying to keep up w/ him. I also saw Michael Wuncsh, who would be doing the 50K and probably gunning for my record, and learned from others that the field was pretty deep.
Off we went for the first of three approximately 15.6 mile loops and then a final 3.5 mile "baby" loop. The course is nicely mixed w/ single track, fire roads, meadows and the infamous cow pastures we would traverse across. Within the first few miles i wasn't surprised to see Micheal move on out of sight. Leigh, Jay and myself ran together for a few miles and then Jack replaced Jay for the rest of about 25 miles. Jack, Leigh and myself came through the first loop in about 1:55 and we all realized that we were out at a smokin' pace. I was able to keep up w/ these two experienced ultra runners for the next loop as well and exchanged many stories and conversation w/ them. I also was able to soak up some valuable ultra "tips" and felt honored to be going stride for stride w/ these guys.
By the end of about 30 miles and the second loop i was starting to feel the depletion of energy. I knew i had to get some food in me and that meant taking a little while longer at my "pit stop" and probably relinquishing running w/ Leigh and Jack. That was ok though and i took Nancy's advice of taking it easy for a couple miles and "running my race". Thanks Nancy! This turned out to be a wise choice because after a while i felt like i got a third wind! It was actually nice to be by myself and not talking or listening but to be solo navigating through the beautiful forests. I started having fun too. As i approached some people from the 50K race i would let out some "mooooos" and when they turned around laughing i would ask, "did you think i was a cow!?" I was still moving along at a pretty good pace, all things considered, and knew that my brother Jamal would be waiting at the campsite to run the final 3.5 mile loop w/ me. This motivated me to keep chuggin' along and i figured it out mathematically that i could break the 7-hour barrier if i hustled.
As i came into the Potomac campsite i was extremely energized by screaming fans and also the sight of Erica, Jim and Leo, Daura, Lydia, Makana and of course Jamal. It seemed like a big blur and i just focused on finding my cooler and chugging that last little bit of Red Bull and energy mix. I looked down at my watch and it read right around 6:32... i said to myself "boy it's going to be close".
Off we went for the last little portion and now i had some great company with me. Within the first mile Jamal said to me, "Man, i can see why you love this so much...this is awesome!" I told him about trying to beat 7 and he was all for it. He kept motivating me and telling me that i was doing awesome for already running 46 miles and change. At one point while telling him something i lost focus for a second and tripped over a root to go down pretty hard. It was the first and only time i fell suprisingly but he helped me up and we didn't lose too much time. I really pushed it hard those last couple of miles but with about a half mile to go i realized that it was inconcievable. We accepted it and proceeded to finish strong w/ big smiles with a time of 7:02 good for third place overall behind Leigh and Jack respectively. I learned that Michael did break my record...great work Michael! you deserve it. We had some food afterwards and hung out for a while enjoying the company and humor of friends and family.
Once again, another epic experience at the Fifties and thank you so much to all the volunteers, support, family and friends that participated in this event. Time to move on to the next one! Next ultra: Greeen Lakes Endurance Run 50K on August 24th. Until then...see you on the trails!
Quote of the week: "Running has made me feel the ultimate aliveness, and transcendence over body and mind, that nothing else has ever approached and that only another runner could understand."-Bernd Heinrich
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