Training Log - Week ending 4/6/2013

Sunday 3/31 - 3.55 miles @ 10:40 - Recovery run day after longest run of the year. Very slow.

Monday 4/1 - Rest day plus painful but helpful sports massage.

Tuesday 4/2 - 4.01 miles @ 10:30 - Slow but productive run

Wed 4/3 -60 minutes on the exercise bike

Thursday 4/4 - 4.15 miles @ 10:30- Trail running from work with hills

Friday 4/5 - Rest Day

Saturday 4/6 - 11.03 miles @ 12:03 - Trail run in the Fells, some foot pain during and after

Total Mileage -22.8 Miles
Less mileage, slower pace this week, but 100 miles in the last 4 weeks. Ended the week with some foot pain. 7 weeks to Pinelands.

Training Log - Week ending 3/16/2013

Thought I'd write down the training log from last week. It was my first full week back and it was a big mileage week to ramp up.

Sunday 3/10 - 5.07 miles @ 9:55 pace - Squeezed in a run before dark thanks to Daylight Saving Time

Monday 3/11 - rest day

Tuesday 3/12 - 5.00 miles @ 10:00 pace - Early morning run from home, finished before sunrise

Wed 3/13 - 45 minutes on the stationary bike at the gym

Thursday 3/14 - 4.15 miles @ 9:40 pace - Another morning run but this time in daylight

Friday 3/15 - 30 minute on the stationary bike at the gym

Saturday 3/16 - 10 miles @ 12:15 pace - Long trail run in the Fells with Robyn and Max

Total Mileage - 24.22 miles
My longest week in a long time, 10 weeks out from Pinelands

The Art of Getting Lost

As Douglas Adams said, "The knack lies in learning how to throw yourself at the ground and miss."  Translated into trail running, the knack lies in learning how to get lost while knowing where you are.  In the past few trail runs I've managed to get turned around, doubled back, and confused, and yet was never worried about getting back. Most of the places I run, the the Fells, Waldon Pond, and Great Brook Farms, are bounded by roads, rivers, or obvious barriers.  As long as I can determine which way to go when I hit the barrier I'm good. 

When Amy, Bonny, and I ran in Walden recently the started at the pond and that was pretty straightforward.  Well, except for AAA replacing Amy's car battery in the parking lot and Bonny locking her keys in her car, but that's another story. The first loop was simple, around the the pond and back to the restrooms.  We guessed at a few trail intersections but Rt 2 is a pretty big barrier to miss.  From there we went to trails none of us had been on but we had a map so what could go wrong?  Bonny's knee started hurting her so we figured out a route for her to head back along a road and we continued on.  At one point Amy recognized the road to the Gropius House so we turned that way and entered the woods again.  We came across some railroad tracks which were on the map and that led us back to the trail next to the road which we followed almost back to the car.  At the last minute we followed some trails we came in on and then missed a turn so we ended up climbing up the one hill on the map. 

When we hit the road on the other side of the hill we pulled out the man and realized that we had missed the turn we were looking for.  We knew exactly where we were, but it wasn't where we wanted to be.  So, back up over the hill turning our 6 mile run into a 7 mile run.  On the other side we got headed back the direction we wanted and chose to drop out to the road to avoid another additional section.  Back at the cars we took stock of the situation, Bonny was still locked out but we could handle that.  It was a long run, longer than we had planned but we had everything we need, and were never far from where we wanted to be, which is all you can ask from a run.

This morning I went to the Fells, the location of my one seriously lost episode.  I was trying a new area which would hopefully give me a shorter loop.  The parking area at Bellevue Pond was full so I parked just up the road and took a trail I'd never seen to the Mountain Bike Loop.  From there I ran on familiar trails, but in the opposite direction than I usually run. Fortunately, there are some unmistakeable landmarks to make sure I was in the right place.  But I ran a section of the Reservoir trail that I rarely use, and managed to get turned around enough that when I hit Molly's Spring Road I turned the wrong way.  Fortunately I saw a sign for a parking area that, to my mind, was pointing the wrong way so I followed it out to the road to check where I was, figured out my location on the map and headed back in the right direction.  It took all of 5 minutes to get back on the right path, but it was 5 minutes well spent.  The rest of the run was uneventful and I made it back right on schedule.

I enjoy getting lost occasionally.  It sharpens the mind, quickens the pulse, and keeps me engaged in an otherwise ordinary run.  In full daylight there's no real danger, but I'll try to avoid it near sunset.  On both of the runs described here I had everything I needed, food and water, cell phone, and a general idea of where I was. I'm not sure I would feel the same way if I was in a brand new area, but close to home it can't be beat.

Just One More ...

48!

Just one more peak to finish Monica's 4000'ers.  As most people near the end of their list they start evaluating the remaining mountains to choose the right one for the final peak.  The three remaining candidates for Monica were Carrigain, Cabot, and Isolation, and she chose Isolation for a few reasons.  I think being a long hike worked a bit against it, but it's much better than Cabot for the view, and the road walk for Carrigain (Sawyer River road was closed until this weekend) dampened that choice.  She's been working on the list for 2 years as she got the hiking bug just before we met.  Until we started hiking she didn't really know about the 4000'ers and this became a serious goal for her.  The past two summers we dedicated a chunk of time to knocking off mountains on the list, including some ambitious weekends.  She and her sister did a two night Presidential Traverse saying at Madison and Lakes last year, and this year we did a Bonds Traverse on a gorgeous day to pick off a bunch more, followed five days later by Owls Head.  As the summer ended and fall started we were determined to finish up this year.

Just one more mountain to finish my 3rd round of the 4000'ers.  For years I only needed two peaks to finish my 3rd round; Owlshead and Isolation. I hiked them the first time as part of my 4000'ers.  The second round I was accompanying others on their peaks and it was the same for the third round.  Well, that's not fair to Isolation, which has a fantastic view and is wonderfully remote.  Owlshead is just a too long walk in the woods to a cairn in the trees.  Sorry everyone who loves Owlshead, but it will never be a favorite of mine.  At this point, if I do Isolation and Owlshead again I think I'll complete my 4th round, but I think I'll stop counting at this point.

Just one more weekend dedicated to finishing the list. Hiking is a great joy for both of us, and the 4000'ers list is a great way to explore and track your accomplishments.  And it is a big accomplishment; it represents a commitment of time and energy over an extended time period to achieve an end.  There are (literally) high points and low points along the way; spectacular views and knee deep mud.  But with the end in sight it sometimes feels like a chore to knock off another peak on the list each weekend.  Fortunately there always seems to be at least one memorable view, animal sighting, conversation, or just mind clearing moment of Zen along the way.  Still, not having to plan your weekends around a list is extremely liberating and we're both looking forward to having no constraints.

Just one more day, the forecast on Saturday was for rain all afternoon.  I don't know if it really fell up there since we drove up that afternoon but the Sunday forecast looked good and we woke up to a beautiful sunrise in Jackson.  I'm not really good at delaying plans but I finished my first round of the 4000'ers on Isolation, alone and in the rain, and I didn't want Monica's finish to suffer a similar fate.  It would be colder on Sunday, but had the right gear and we could sense the start of Fall with some possible snow in the forecast for the next day.

Just one more mile from the junction of the Isolation (East) trail and the Davis Path to the summit.  We've been rock hopping, negotiating waterlogged trails, and leaping across stream crossings for 3.5 hours and the end is in sight.  It's a simple goal, but it also represents the end of a major goal and the two thoughts are intertwined.  Of course, the trail along the ridge is a muddy mess (how does this happen on a ridgetop?) and we navigate with care.  I knew that the sign to the summit spur trail was gone, but the two other signs remained on the Davis Path so finding the way wasn't difficult.  Just a few more steps and there we were!  Oops, the true summit is 20 feet further over the scrub; OK, now we're really there!


Just one more stream crossing, one more mile of mud, one more encounter with hikers headed in, one more stumble on a rock hidden under a pile of colorful fallen leaves.  After feeling a bit grumbly on the way in the return trip was surprising quick and painless.  Yes, it went on for a while but the rock hopping and mud were a minor inconvenience rather than the mind numbing chore we thought it would be.  Hiking out is always easier than the trip in and with the realization that this goal had been completed we started discussing other hiking goals, like a one day Presidential Traverse, backpacking the Adirondacks, some longer dayhikes next summer and the upcoming ski season.  But no new lists for a bit.

Just one more person accompanied me on this trip up Isolation than did on my first time; but if it's the right person one is enough.

First run of Autumn

It was a weekend full of activity, a perfect way to Fall Back.  It started with a mountain bike ride down in Wompatuck State Park with Jeff on a somewhat drizzly Saturday morning.  Unknown to us there was a road cycling fundraising ride being run out of the park so we had to park at some random side area but it was a small detour.  We road a good chunk of the course Monica and I road a few weeks ago, and explored a few new areas as well.  Both of us had our share of falls; I managed to pull a muscle in my chest and get scrapes all up my left arm, but it was worth it.  After watching Jeff trying to handle some of the rockier sections on his hardtail, I'm happier than ever with my full suspension 29'er.

Sunday we met a few friends for Dim Sum in the morning, then did a bunch of housework before heading to the Fells to take advantage of this great Fall weather.  This was the first run in my Brooks Cascadia 6 trail shoes and they worked great.  No foot pain, great traction, and they go really well with my Lime Gatorade Hurl Dirty Girl gaiters.  It was Monica's first real trail run.  We had done running as part of some long hikes along the Wilderness Trail but this was the first time we set out for the purpose of running.  She used her Camelback pack with mixed success; I used my Nathan belt.

Fortunately, my sore ribs really didn't bother me much.  I felt pain when I needed to take a jarring step or twisting motion, and when I tripped and went down it wasn't an entirely pleasurable experience, but for the most part I was fine.  On the easy footing flats especially things felt pretty close to normal so that bodes well for some runs this week.  We did a modified Reservoir Loop of about 5.75 miles, which is a great way to end the weekend and start the Fall.

Garmin Track of the run - Ignore the elevation numbers, at one point it had us at 184 feet below sea level

Taken for a ride

I had my gym bag with me at work on Friday, getting ready for a post work run that I wasn't really looking forward to.  I'd had a few mediocre runs recently and this seemed (at least in my head) to be shaping up for another.  At 2:00 PM Monica texted me that she would throw the bikes on the car and meet me at Great Brook Farms if I wanted to go for a mountain bike ride instead. That sounded better for my disposition and my legs, so we agreed to meet there around 5:45 for some playing in the mud.

Aside from both of us making wrong turns on our way to place we'd been to many times we arrived without major incident.  Monica brought all my biking clothes I changed in the restrooms and we started riding.  After a quick loop to warm up we headed to our favorite single track loop.  This was my first time at Great Brook on my new bike and the difference was pretty significant.  I'm finally beginning to let the bike do it's job, and concentrate on doing my job.  I can pedal just fine, keep the bike pointed in the right direction, and trust that the suspension will absorb the impacts. The best example was the narrow bridges on the Tophet Loop.  In the past I was constantly adjusting the steering, worried about dropping off the side into the mud.  Now, the bridges just seemed wider.  I could look ahead and plan for the dismount and keep my speed up.

Over a rock wall

After the Tophet Loop we did the more technical Keyes Loop which has a few rock walls to scale.  I gave up on the first one, and after making it over the later ones on the trail I really wish I had tried it again.  Next time.  Then we explored a new area, trying to follow the map and find more single track.  Aside from a lot of dogs barking at us and getting turned around once we found some good terrain that we'll return to.  It was getting a bit dark as we finished that loop so we decided to head back to the cars rather than fight the dusk.  There's one section that we rode a long time ago where we both had to walk and even carry the bikes that I'd like to try again.

A great Friday alternative to heading to Applebee's for a beer and potato skins. Can't wait to explore some more.

GPS track of the ride 

One's cross (training) to bear

In the past 7 days I've gone road running, trail running, hiking, and mountain biking.  Looking back another week and you can throw in road biking and weight training, and a little swimming a bit further back.  One of my goals for this year was to mix up my training in an effort to stay motivated and to avoid injury.  I've certainly been successful in the former, the latter is more of a mixed bag.

The biggest change has been the mountain bike which opens up a significant new level of activity.  The speed, full body workout, and potential for disaster keeps me motivated and alert.  While I love hiking and will never give it up, mountain biking is new and exciting.  There's so much to learn and experience, and I find new challenges each ride that are within my reach that I come away with a feeling of satisfaction and accomplishment that I've missed recently.

Trail running has also been a fun activity, one that adds variety to my weekly running mileage.  I'm not convinced it has been good for my injury, since I often end the loop in the Fells with a sore hip but I think it has been a good experience in general.  I enjoy the need to think and react while running, instead of the steady plod of one foot in front of the other.  Once a week seems about right for me, and I get the added bonus of surprising deer on the trail.

It's hiking season and we're heading north most weekends now.  We've got a few longer hikes planned and there's nothing like that feeling at the end of a long day when you arrive at the car, exhausted but satisfied with a job well done.  I'm mostly hiking in trail shoes and when we can we run the flat stretches.  With our weekends up north we have been hiking one day and doing 1-3 hours of mountain biking the next which makes for an easy drive home without being exhausted.

I still run 3-4 days a week, trying to mix in some variety (hills, sprints, races) but my routine is usually to just go out for a run and see where it takes me.  I still have a group of runners at work but our regular Monday run has taken a beating due to a lot of travel.  With the heat this summer my pace has been rather slow and methodical, but miles are miles.

Weight training is the odd ball.  I have a gym at work that I use when running, and I occasionally do sets of exercises that I've done for decades, but I don't really have a plan or goal.  This is probably where I would get the most bang for my buck, but I don't really have the energy to set something up.  Any suggestions for a training plan that would help me as a runner/hiker/biker?

The only other thing I would consider adding is swimming with the hopes of a triathlon in my future.  The logistics are hard to figure out so I'm just putting that on hold for now.

I wonder if watching the Tour de France and the Olympics on TV counts for cross training?

Finding my Way

Last night I went back to the Fells in an attempt to regain my trail running stripes.  I took a few precautions this time to avoid the fiasco that happened last time; getting lost, coming out after dark without a light, no food or water.  This time I made a few changes:

• Started and ended at Sheepfold, which cut about 2 miles total from the loop
• Carrying my running belt with a map, flashlight, phone, and water
• Planned out my route before starting and stuck to it

The run went pretty well, about 5.5 miles averaging around 11:30 miles on some fairly rough trails, but I did end up with the same pain in my left foot that I need to address.  Right now I'm resting and icing it, but some stretches and exercises are probably in order.  This run was on the new Asolo trail running shoes, but I'm not sure they're ideal.  They offer more cushioning than the Innov-8s but I don't think they fit as well.  More tinkering is in order.

The weekly trail run is a nice addition to my cross training.  I now have a 5.5 mile and a 7.5 mile loop so I can tune it to how much time I have or how I'm feeling. One thing I am not using for the trail running is my MP3 player.  It's nice to listen to the sounds of nature, and it's good to be able to hear the mountain bikers coming up behind me.

Mountain biking - new hobby

Last summer Monica was invited by her friend Dave to be on his team for 24 Hours of Great Glen, a mountain bike race near the base of Mount Washington.  She wasn't an experienced rider but as is pretty common with her she threw herself into the experience and her competitive nature made her want to be better at the sport for next year.  With David's help and lots of research she bought a new bike to replace the Boat Anchor (David's words) that she had been using.  I have an old bike and this fall we went for a few rides locally with Brenda, Steve, and Michelle and I think I got the bug as well.  One thing was sure, my bike (and the Boat Anchor) weren't suitable for keeping up with Monica.

Since the winter started out with a dearth of snow, and we had a bunch of shared vacation time between Christmas and New Years we took a few rides on new terrain.  I borrowed a bike from David - the one Monica rode at Great Glen - and armed with my new GoPro camera hit the trails at Great Brook Farms in Carlisle, MA and Big River Reservation in West Greenwich, RI.  We learned our share of lessons about layering for the cold, riding during hunting season, the fine art of falling safely, and mud.

First, let's establish some ground rules: I'm not an adrenaline junkie.  Sure, I like sports that require you to get out there and push the envelope from time to time, but in the grand scheme of things I don't like really fast speeds or living on the ragged edge.  This point was driven home forcefully a few years back when I was driving F1 gocarts at a friend's bachelor party and I came in dead last in every race.  Small children were passing me in every corner because I just don't have the killer instinct needed to dive into those turns at top speed.  Apparently using the brakes is frowned upon.  And this translates to mountain biking in a way that means each segment we ride I start out right behind Monica and while trying to negotiate a tricky section I look up to see that she is gone, leaving a cloud of dust in her wake while I chicken out on log jumps.  Such is life.

I own a mountain bike.  Well, I own a bike that many folks would consider a mountain bike.  It has a front fork suspension, but I've modified the bike for commuting and the less said about it the better.  When Monica got her bike I borrowed her old bike; formally the Barracuda but now rechristened the Boat Anchor. Until recently I would have been happy with a bike like this, but riding the terrain we've been riding recently its shortcomings are clear.  It's an older bike with a front fork but other than that it doesn't compare favorably to a Big Wheel, let alone a full suspension bike with disk brakes.  Finally, I borrowed Kathy's bike (the one Monica used at Great Glen) and riding became a whole new sport.

With a full suspension, trails look very different.  Terrain that used to have me picking my way down at a snail's pace I could now ride at a good clip, looking ahead to pick out my best line without worrying about every rock and root.  As the speed picked up I fell into a better rhythm allowing me to enjoy the ride, rather than think my way through everything.  Riding became more instinctive and flowing, and while I still don't have the killer instinct that lets some people ride down cliff faces I can go across narrow bridges, jump some logs, and get through steep descents without embarrassing myself.

I'll be picking up a new bike for myself this spring and exploring the local trails.  It's a great cross training sport, and is more stimulating than road biking.  Maybe a western mountain bike adventure is in the works?

New Years Resolutions

A new day and a new lease on life!  Time to reflect on 2011 and plan for 2012.

2011 was a pretty big year for Runner Dave. The highlight was certainly running the Boston Marathon, my first.  My friend Robyn ran every step with me and I'm eternally grateful to her for that.  The race itself was a mixed bag; I had calf cramps for the last 10 miles that caused me to walk a bit each mile but I finished and I was very proud of my accomplishment.  There was also my first real bout of disappointment related to injury.  I had registered for the Bay State Marathon in October but leg problems caused me to scale it back to the half.  It was a big disappointment and felt like a failure, but completing the half even though my training had been so poor and interrupted was a boost. I even got a chance to pay forward Robyn's gift to me by running with Brenda on the Somerville Jingle Bell Run, which was my first race ever 4 years ago. I ended the year healthy and excited about running.


So, I'm looking forward to 2012 and planning out some races and goals for the year. Here they are:

1. Stay Healthy - I had several problems in 2011 with injury, from ITB tendinitis during my Boston training to a persistent cramping problem in my calves. They seem to be related to overtraining issues and technique.  To address this I am going to do a lot more cross training; adding road and mountain biking to the weekly schedule and creating a weight lifting program that strengthens my knees. I'm looking into Yoga to help my flexibility and I want to keep to a sports massage once a month because I like pain, apparently.
2. Eat better - In 2009 I lost 60+ pounds and felt great.  It made running much more enjoyable and made me feel better during and after.  After Boston and the inactivity that came with injuries I've gained back some of that weight so I want to get back to the diet that helped me lose and maintain my weight.While exercise is part of it, getting back to the eating techniques that worked is the key.
3. Create a routine - I've got a group run on Monday with some co-workers that has become part of my weekly tradition.  A weekly schedule that mixes running (indoors and out), biking, and weights in a coherent training schedule will help me focus and motivate to get in the full number of workouts per week. Weekend backcountry skiing this winter will replace the long runs, assuming we ever get any snow.
4. Add some new race challenges - A second marathon is in my future at some point, not sure when or where.  For some reason I want to run a 50K trail race before my 50th birthday, and Pinelands on Memorial Day weekend could be the right fit.  It's daunting but so was the marathon.  We'll see how the long runs in the spring go.  One last piece of the puzzle is a triathlon.  Before I started running I was a biker and growing up I was a competitive swimmer, so a tri seems logical, right?
5. Have fun - I think this one is pretty straight forward.  Why do it if it isn't fun?