Tuesday, August 23, 2011

On the road AGAIN



Before I left for my first week at Wharton, I was able to get in a nice relaxing 5 mile run at home. That was Saturday the 13th. I had a long drive ahead of me and I needed to get moving.

I drove until the sun was setting, and then attempted to find a place to stay along PA/MD/W. VA Route 219. Drove back and forth over state lines trying to find a hotel or motel open for the night. Who would have guessed that every single hotel would be either booked or closed for the night? Luckily for me, I planned ahead and brought a few blankets along with me. Part of the luck was also getting triple upgraded at the car rental place from a full size to a Minivan. At first I hated the idea, but when I had to go to sleep, the sto-N-go backseats became a nice flat area I could lay out a blanket and fall asleep on. So I found a Walgreen's parking lot not too far from where I needed to be in the morning, and made my "camp" for the night.

While I looking for a place to stay, I did cross over into West Virginia, and in Silver Lake there's the Smallest Church in 48 States. It was open at 10:40PM. I stopped in for a quick visit, signed the guestbook, made my peace with the world, and left it how I found it. Check out this LINK for a quick video someone else has posted.

Along the way to Philadelphia from Detroit there are approximately THREE (3) "Highpoints". I calculated that I enough time to visit the State Highpoint in PA, and in Maryland. I saved West Virginia for another trip. They are all relatively close together, and can definitely be accomplished in one day's time. Waking up in Oakland Maryland I made my way back down Route 219 crossing over into W. VA (Silver Lake, half a mile up the road from the church) to the trail head. The trailhead isn't well-marked, so for those of you looking to earn your 50 States "Highpoints", look for a small semi-driveable path about .6 miles from the Smallest Church road. It's maybe a 100 yard drive on that path until you hit the actual trail head. Park and head to your left. You start on the West Virginia side of the mountain, and when you reach the summit, you're actually on the Maryland border. 10-15 minutes of brisk hiking up a moderate slope and your on the summit of Backbone Mountain. Unfortunately for me, about 10 minutes into the climb a rain cloud drifted into the side of the mountain. Visibility was about 50ft or so, luckily for me I had an emergency rain poncho.

Driving back the way I originally came, up route 219, I turned off into Amish country to find Mt. Davis in Pennsylvania. About 1 hour north of Backbone Mountain. I parked in the picnic area, and headed out for an easy 3 mile run. Strangely, I had a strong GPS signal and an even better signal on my cell phone. Proved to be a savior later on that day. Now on to the highpoint story.

To keep it short and simple, watch out for mountain lions on the way to the Mt. Davis path. I startled one, it jumped up and rain away about 50-70ft from me, turned, gave me a warning growl, and stared at me waiting for my reaction. I didn't know what to do, other than remain motionless. I decided to stare back, showing no fear. I have no idea if that was the right thing to do. If the cat had decided to attack me, the only thing that might have saved me was the shovel handle-sized stick about two feet away from me. The news would either have said "Crazy guy hikes to highpoint, stops to kill a mountain lion" or "another stupid guy got eaten by mountain lion". It turned and walked away, growling as if to say "damn you for waking me up...I keeeeel you". After that experience, and after my heart rate came back down, I continued along the path looking for the highpoint. Being my first time there, I assumed the "Mt. Davis Path" would take you to Mt. Davis. I was wrong. THAT path quickly proved to be overgrown and a little more technical. After being stubborn for about 1.5 miles, I realized that path wasn't taking me UP any mountain. In fact, I had lost about 400ft of elevation. I turned back, only to find that had I stayed on the other path, I was maybe 400 yards from the highpoint. Due to the lack of prominence from the surrounding areas, there's a tower built so you can have a view of the area. I'll come back and edit with a photo when I have time. Not too much to see on my day. It was kind of hazy, but towns in the distance were visible to the eye.

Tuesday there was a nice run through part of the UPenn campus and down Walnut onto the river path. Ran well past the rowing club houses. Very nice path. Surprised to see hundreds of people out at 6:30AM running/biking/rowing.

Thursday there was a gorgeous sunrise. My running partner said he wasn't going to go if it was raining. I thought he was nuts given what I could see out my window. Turns out that from his window he saw a very different weather pattern. I left on my own, and right around 25 minutes OUT, somewhere in Olde City (very narrow streets) the skies went from pink/peach/orange to near black/grey/purple with lightning everywhere, and a wall of rain bearing down on me. You could see it coming. I knew it was going to be bad, but was not prepared for THAT much rain. WOW! I rain as fast as I could, through the torrential downpour. Visibility was 4-5 feet max. The streets were flooding instantly. I made it back to campus and was received by our security with towels. They knew I was out there and waited for me. Personally I think they were trying to keep the lobby dry, but I'll go with excellent customer service at this point. A great run. Those are the experiences I love. Unfortunately, I later found out that someone was swept up in the flooding from that storm not too far from where I was, and they did not make it.

No run on Saturday or Sunday. Saturday was spent with family, catching up on lost time. Sunday was a travel day. Didn't have a place to stop and run AND SHOWER.

TODAY I rocked a 100-200-300-400 (x4) track workout with a 5.25 mile cooldown run afterwards. Ran a total of 9.3 miles and feel great.

My mileage for this month has been less than stellar. I think I was at 23 miles for the first week, 30 for the next, 15 last week, and maybe I'll get to 35 this week if I do it right. The summer in general hasn't exactly gone the way it was supposed to either. Between having some health issues that slowed me down mileage-wise, and having an excellent training partner out of the picture has presented a challenge to me that has me losing the motivation to compete or even care for that matter. Right now it all feels like I'm going through the motions, not really putting any passion into what once was a passionate event for me. Maybe it will all change tomorrow. But right now, I'm just living for today.

Tuesday, August 9, 2011

So I took that second week off, and put in a helluva bike ride on a super hot day. I fooled myself into thinking that there was a cool breeze. Thank god I found numerous locations to refill my water bottles. 95.9 miles later I was back home and feeling great...Felt fine later in the day. Knew I'd be ready to go for the Group Run on Thursday (8/5/11) and as time would tell, I was ready for it, running 6:50 pace for 6....and having it feel like 7:50 pace. 1 Mile Warm Up, 2 Mile cool down.
Two days later though... my quads were sore. I don't get sore from running. What was this "new" feeling? I guess that feeling either came from the ride five days back, or the 6 mile run at what used to be "race pace" for the HALF.

Friday the 6th I stood on my feet for about 10 hours or longer, wearing the wrong shoes (thin sandals)...worked the Expo for the Heart of Detroit 5K/10K/1MI races.

Saturday the 7th I ran about 2 miles, nice leisurely pace at first, then had to double back and get ready quickly. 15:00 overall I believe

Sunday was a nice 12 mile run at 8Min pace. Hydration was the key factor.

Thursday, July 28, 2011

Down Time


In my last post, I talked about my next possible race, most likely being Detroit Free Press HALF. I'm seriously considering NOT running in that one now, as the original plan was to run with a friend, and we'd push each other to our limits and feed off of each other's positive energy. That friend took a different path, and won't be running the race.

Then my left leg's minor problems started to feel like they were becoming MAJOR problems. I ran some great workouts with those minor problems. Whether one day the pain was a dull numbness in the Tibialis Anterior, or extreme tightness the next in my Gastrocnemius/Soleus. It was definitely muscular in nature at first. I made a visit to Ormsbee and he tuned me up. He ripped through muscles that were just way too tight, loosening them up with deep massage until they were fatigued and shaking. The very next day I'm hitting 200 meter repeats at 32 seconds like it was a walk in the park. Tiring afterwards, but still nice to know my legs can open up.
The very next day I hit roughly 18:15 for a 5K at the end of a hard 8 (sandwiched inside of 10). Then cap that off with 16 miles on a super hot and humid morning on the Paint Creek Trail...at 6:48 pace. 6:36 pace on the way back in.

Those were the last good runs. Then walking started to be a problem. The muscles in the left leg on both sides were sore, cramping, and giving me issues. No relaxing, and spontaneous cramps would pop up out of no place. Heat generated from the leg seems to melt ice-packs in 20 minutes...and I don't even feel the ice. After a few crappy slow runs, I decided it's probably time to take a bit of time OFF.

I'm through one full week of no running, and the muscle still cramps up from time to time, but it's NOT constantly generating enough heat to keep Bob Cratchit's family warm at Christmas...so that's a good thing. During this week off I've felt what seems like a general soreness in the leg bone. That sounds a hell of a lot like two words runners never want to hear: "Stress Fracture".

So now the idea is take another week off and get in at some point to see Kyle. If that shows further improvements I'll take it slow on the return back, and not worry so much about small races here and there. Maybe Detroit takes a backseat and prep solely for Houston.

Lots of Biking in my near future..and maybe swimming as well.

Friday, July 8, 2011

My Semi-Annual Running Update

RACES I've put in since my last post:

1. Solstice 10 Miler: 65:10 for 20th place (6:31 pace)
2. Blue Ribbon MIU 5K: 18:46 for 12th place (6:02 pace, 5:45 first mile)

(Three week break in here for health reasons)

3. Grosse Ile 5K on Memorial Day: 19:19 for 10th place (6:13 pace)
4. Stony Creek Back to the Beach Half Marathon: 1:36:35 for 14th place (last 5k was 26:35 strangely) (This race was over about three miles in, just didn't have my head in the game)
5. Cinco De Mayo 5K: 20:01 the day after a PR in the Half, I'll take it.
6. Let's Move Mt. Clemens Half Marathon: 1:28:46 for 12th place. New PR (6:46 pace, course measured .1 long according to everyone with a GPS)
7. Martian "HALF": 1:32:43, course proved to be 13.5 miles, but they "adjusted" to 13.4 (6:55 pace according to them)
8. Rock CF Rivers Half Marathon: 1:33:54 for 52 place overall, (7:10 pace, ran it with JeffMac to get him sub 1:35, felt like a walk in the park relatively speaking)
9. Riverview 4 Miler: 27:40 for 31st place overall. (6:54 pace, at this point in time, I thought I was running Glass City, and the run was sandwiched between a 4 mile WU/CD, and was a controlled "tempo")
10. Lifetime Fitness Indoor Duathlon: 15 minutes covering 2.43 miles (6:10 pace), then 30 mins on a spin bike covering 16.3 miles (could have gone faster), then 15 minutes covering 2.32 miles (6:28 pace). (5 minute rest between each event, it was rough getting back upstairs after the bike)

Next "BIG" race is most likely the Detroit Free Press Half. With the Solstice 10 Miler feeling good on rolling hills at 6:31 pace, if I can continue to make improvements until October, perhaps 1:25:00 is no longer just a distant idea, and more like an actual plan.

Friday, January 7, 2011

Jacksonville Bank Results

Sometimes it's just not meant to be...and the reason for it, well, I'll probably never really know.

The training went well. All the online materials/calculators had me projected to be in shape for running a marathon much faster than I had intended to attempt. I used a hybrid approach, where I combined Hal Higdon with a little bit of Hansons' and a lot of "listen to your body". My predictor run on a hilly course had me coming through the half marathon at 6:54 pace. If I could just slow it down by about 30 seconds per mile, I'd have that BQ in the bag.

That didn't happen on December 19th. At 3:15:59 (my intended running time), I was just across mile 25....and in a world of hurt.
Mile 1 I was on the 3:15 pacer, until I realized we were at 7:08 instead of 7:28 like he said we were going to be at....no biggie, I can give the running gods some of those stolen seconds back over the course of the next few miles. Get to the next mile, probably 10 seconds too fast, Mile 3 same thing, then I purposely slow down and make sure I'm going to get through this marathon like I had trained to do. Eventually things thinned out and there was a group of us working together, talking about where we were from, the weather (very cold for Jacksonville on race day, perfect for the average "Detroiter"), jobs, wives, training, etc etc... The miles were just rolling away, talking and jogging. We hit the halfway point where we all realized we hadn't really slowed down enough. In fact we were probably in a lot of trouble, just didn't feel like it at this point. We had a few miles in there that were purposely slower, but somehow we'd balance it out with a sped up mile right after. Our group of 4 began to break up right around 17 or 18, but we were still within earshot of each other. I ended up being by myself near the 18 mile mark, with legs feeling great, like we had been out for a long jog. Mile 19 I noticed no gatorade, just water. Got upset, for no reason. Mile 20 you run over a mat to get your split, no problem. 50 yards past the mat my HAMSTRING grabs me and stops me in my tracks. I immediately stop and stretch and it unlocks. Felt weird to have happened, but it was probably gone as quickly as it came. I thought...okay, same problem I had in Chicago09, but at least there I had that problem near 24, not 20. I was also in much worse shape for Chicago..so this can't be happening again. The hamstring loosened up and I "gave back" just about one minute to the marathon gods. Then the wheels just started to fall off one by one. From 21 forward, it was a battle of determination like I've never had before. To make a really long story short, the first 20 miles were run at 7:24 pace at what felt like a jog. The last 6.2 miles were run at 9:40 pace (estimated) where I "ran" 200 yards, stopped to stretch my hamstring, and repeated that process more than 40 times. Miles 25 and 26 were probably 40 seconds faster per mile than were miles 23 and 24, so something was starting to work, I was just running out of miles to fix the problem. It doesn't help that I took nearly 3 minutes to run the last .2 because of the cramp(s), which now included my inner thigh on the same leg as the hamstring issue.

Things done right:
Training
Pre-race diet and hydration
Mental relaxation

Things that need to be improved:
When I say 7:28, that doesn't mean 7:24
Stretching during the entire training program
More visits to Ormsbee to work out scar tissue found in hamstring
Train with race pace specific tail ends OR FASTER for long runs
Drop more weight (Race weight was 190)

Final Time: 3:27:19 (28 seconds off my "PR")