Training Log Archive: cmorse

afternoon walk w/ Jackson down SLR, hung out by the old damn site for a bit, then returned home when the skeeters got too thick...

Event: WCOC Brooksvale meet
 

AM Run w/ Mark and Bruce. Voicemail didn't go through last night so I didn't hear back from Bruce about this mornings plans, so up and getting myself ready to head to the forest planning on running for an hour or so, then seeing who showed up and running some more depending upon who showed.

Then Bruces voicemail showed up at 6:30am that Mark (who wanted to run 30+) was leaving his house and running an hour or so to Bruces, who would then join him and head my general direction towards Soapstone. So at this point they're both on the road headed my way. So I dressed, and headed down SLR in the general direction of where they were going to be coming from. Within a couple km they came into view so I turned around and joined them. Up and over Soapstone via Webster and Parker and down into Somers hitting the center of town in about an hour (my time, more for them). About an 8min/mi pace up to this point. Quick break at the DB Mart, then back towards Soapstone headed up Gulf Rd at a good trot. A slight pull in the groin going up the hill, but kept it manageable. Out Spousta/Boyer to Crystal Lake, up over the hill on Minor Rd., 140 to Buff Cap and back to Marks house. Groin bugging me the last few miles and I backed off the pace, but didn't do any walking.

A good day to be out, headed home to collect Hayden and head down to Brooksvale.

Shadowed Hayden on yellow, quite a bit of coaching, but he did well. A couple tricky spots with major unmapped new trails causing some confusion, but we worked it out. By the time we got back it was well after starts had closed, so I didn't go out - but between bugs, green damp woods and already having done 30k today, it didn't bother me that I didn't go out. So we went for lunch and then headed home.

Furlough Day, off from work. Van in for oil change - ran up to Doug's around noon to pick it up. Planned on running over via Campbells etc, but got 500m down the road and realized my legs weren't into it. Turned around and ran the road the other way (shortest distance) on incredibly dead legs. Heavy, barely picking them up off the ground. Not even 5km and thankful for it. I guess a few more days off is in order.

Event: Pineland Farms Trail Challenge
 

Course consisted of nice wide double track trail through Pineland Farms in New Gloucester, ME. Lots of rolling hills, but no killer climbs, no technical single track. 50mile race started at 6 with a 5k loop, then proceeded to do 3 loops of 25k. 50k & 25k races did 2 & 1 loops respectively, with later starts at 8 & 10.

Cool and overcast at 6am for the start w/ Bruce. Bruce and I had agreed we'd run the first loop together and keep each other honest, then part ways if one was stronger than the other. Lots of white course permanent controls along the way so I'd amuse myself by calling out control descriptions as I passed them - helped me on later loops as I remembered where many of them were and used them to mark my run/walk breaks - just run to the boulder cluster....

Goal pace for the first 30k was 30 minutes per 5k, which we managed to stay within a minute or so of through 35k (hit 35km at 3:30:06), at which point I backed off a little and let Bruce go ahead. With a serpentine winding course, I'd catch occasional glimpses of him over the next few hours, but the rest of my day was spent running solo. I estimate I rolled through the marathon at about 4:20 or so.

Image from Bruce's Blog

Through the 2nd loop feeling pretty good, walking the hills mostly because I knew I should more than because I needed to, then cruising the downills. But then starting the third loop I broke the cardinal ultra-running rule - 'never try something in a race that you haven't tried in training' - dope...

I've run long runs using Odwalla smoothies for periodic calorie replacement, but when I stopped at a natural food store in Freeport on Saturday, I saw a flavor I hadn't tried before - Chocolate Protein Monster - sounded real tasty, and the other ones I'd used sat well. This one, not so much - went down good, but about 2km later I blew chunks big time, including what I think was most of the PBJ's I'd been snacking on most of the morning. It was a short jaunt from there to the next aid station (every 2-3 miles) and I had a bit of Coke to calm the stomach. Amazingly, I felt really good after voiding my stomach and the next 4-5km were probably the briskest pace of the day though I wasn't taking splits. Since I was into the 3rd and final loop no reason to hold back and thought perhaps I could gain back some ground on Bruce.

However, after that little burst of energy, the tank was empty and solid food just didn't appeal. Sipped Coke, Mtn Dew and gatorade at the aid stations and proceeded to do quite a bit of walking, with occasional bouts of running. At this point it began to rain and proceeded to rain pretty steadily for the next 90 minutes or so.

Then the sun came out and I crossed over to the final 8-9km, starting to get warm, but luckily I was no longer in the open fields. As I got close to the final mile aid station (not sure if its exactly a mile to the finish, but its close, and its what that aid station was called) I decided to dig deep, pick up the pace and cruise the final bit and finish strong. I rounded the corner at Final Mile, saying my final thanks to the great crew there & hammered the last bit to the finish in less than 5 minutes for a total running time of about 9:27 (forgot to stop my watch, so will wait for official results). Bruce finished in a great time of 8:39.

{Edit: Official time was 9:31:58, 35th place overall, 5th in my age group (76 finishers overall)

Proceeded directly to the barbeque tent for a large plate of pasta salad and a burger - tasted really good and stayed down well. Hung out with Bruce and family for 45 minutes or so, got a shower at the Y and then hopped in the car for the 4+ hour journey home to CT. Achy, stiffening legs and serious power yawns on the drive made that probably the worst part of the day.

Downsides:
1)A good case of dual bloody nipples (and a white shirt to boot!), but didn't bother me until I showered...
2)Trying new food and losing it, then not eating/hydrating properly thereafter, resulting in a slow pace with lots of walking late in the day
3) Pelvis was achy for most of the run, but not overly so, and consistent side to side. I suspect inflammation from Lyme just exacerbated by running stupid long distance.

Upsides:
1) No injuries to note, muscles sore, but that's about it
2) Feet were fine - no hot spots, no blisters, toenails good - and due to early AM running in wet fields, the feet were wet most all day.
3) I can check the 50 mile trail race off my new years resolution list. I'm registered for Iroquois 100 mile in September, but 50 miles was a really long way, don't know if I could have done another 50 on top of that - we'll have to do some serious thinking about that one..

C • How far? 4

Just out of curiosity, I went back through my training logs to see how many times I've actually done the sampler course under 30 minutes. Only 7 out of more than a hundred runs since I began logging in 2000. Sunday's run was my 2nd fastest time for the course, bested only by a 26:27 in April 2004. Three of those 7 sub-30's have been during the official race (past three years).

Calves were a bit stiff yesterday, but feel pretty good today. Taking the rest of the week off (busy at work) but will put in an easy hour or so Saturday AM before heading up to Maine for the Pinelands 50M on Sunday. Weather looks good - partly cloudy, mid 60's - and I'm feeling primed. Virgin territory though, so we'll see how it goes...

Event: soapstone mountain
 

A bit of stiffness in the legs from yesterday's run, but decided to race it today anyway since I was defending my 2008 win on my home course.

Started in the E group with 4 starting groups behind me (all the younger, faster guys) which gave me a 1:54 advantage over the scratch runners. Goal was to go out fast on the first 1/2 mile or so of dirt road to distance myself from the fast guys behind me (and hopefully stay out of sight in front) which I managed to do, then settled down to slowly pick off scalps through the middle part of the course. Hit the sandpit about 2/3 of the way through and since I knew they were recording bib #s there I asked how many were in front of me - 3 scalps left to take. Well 3rd place was right in front of me, so I passed him before my answer was even back from the bib takers, then off along the rim of the sand quarry I went in search of my prey. All the way back to the Shenipsit Trail and up Woodchuck Hill searching for my quarry and nothing until I hit the flatter part on top and espied Dick Stoeffler, my neighbor up ahead. Dick is 76 so managed to gain a 13:30 advantage on the field by starting first. Reeled him in with friendly wave and off to find #1. I know this trail exceptionally well and tend to really fly down the back side of Woodchuck knowing the placement of every rock and root along there - about a third of the way down I passed the lead runner, a pretty fit F60 who was moving pretty well. But the combination of course knowledge and gravity sent me flying past her with a bit less than 3/4 of a mile to go. Back out onto Sodom Road (dirt) and pushing as hard as I could, looking over my shoulder occasionally to check for fast dudes, but none appeared. In to the finish about a minute ahead of my winning time from last year.

Hayden (age 8) had a great race too, running conservatively but steadily and managed to reel in his running club coach about halfway around (she had a 4.5 minute head start on him) which is also about where I passed the two of them. He got ahead of her and stayed there and managed to finish about 1:20 ahead of her. I guess he has bragging rights at running club tomorrow.

Also saw Mark B and Scott T finish up the 24k race along with lots of other running folks I've met over the years.

A little damp and cool today, but nonetheless a great 25th Annual Soapstone Trail Race. Results will be up on the Shenipist Striders website as soon as I get them from the results crew.

Long Run with Bruce, 5am start, just light out, clear, mid 50's. Started at his house on Apple Rd, Grant Hill, Silver Street, Long Hill over to 7-11 in Andover, then rail trail N to Valley Falls, then roads again via Hatch Hill, Cedar Swamp, Gehring. A very good run, in that I now know that I can still do long distances - but I need to mentally get past the achiness and inflammation of the lyme and persist. Ibuprofen doesn't hurt either...

Multiple 2.5 mile loops rolling trails on lower part of Crandalls, swinging by the car for a handful of pretzels or water refill where necessary. First three loops within 10 seconds or so of 20 minutes (8min pace) then slowed down to take the last loop at 10 minute pace - at least my perceived pacing seems on target. Left leg quite achy throughout - hip and knee - I suspect inflammation from the lyme, but not 100% sure. May try a similar run later this week but with some vitamin I to keep the inflammation down.

Event: Billygoat
 

working weekend - no reason not to ride the bike, plus its commencement so parking will get really stupid today... Nice ride in, should be nice ride home later as well..

commute home via Merrow/Broadway/Dunn/Mile Hill/Rockville/Grahaber. About an hour break in Rockville to catch the tail end of Mother's Day festivities with the Mom-In-Law.

Tough headwind the whole way - I think it was harder pedalling DOWN Mile Hill Road into Rockville than it was climbing up from Merrow and that hill sucks... But I managed to do all my riding on the middle ring which makes me feel pretty good - and my quads pretty spent...

afternoon ride to Woodlake and back - eventful in that Hayden didn't walk any hills, rode all of them, though there weren't any steep ones today, but a couple of long gentle grades that he usually runs out of steam on.

Out by the lake with Hayden after homework. Back via Pinnacle and Grahaber in Ellington. Hayden had to walk a couple hills, I rode them multiple times....

Ran some errands, then had some time to kill before taking Hayden to a birthday party, so we did a short hike along the Hockanum in Manchester (sure beats killing time at the mall).

Got home later in the afternoon and had been thinking while driving that I really wanted to get out on the bike, not having gotten any sort of ride in yet this year. Checked email and had a note from Bruce that he was going to be at the church on the green from 4-6 doing some landscape work and he had some instructions for some ITB stretches we've been talking about in the car. It was a little after 5 and I had just about enough time before dinner to zip to the green and back. Raining lightly, but just jumped on the bike in street clothes and jacket and headed out. Hills were tough, but not any worse than they are when I'm actually in bike shape, so its a good sign.

Would like to be able to commute and get some riding time in (one of my New Years goals) but since I'm picking Anna up from school these days, its a little tough to do on the bike.... I'm guessing that goal (75 commuting days) is probably not going to happen.

cool, showery AM run at forest. No one else in attendance, but that's fine as I was planning on running down some trail segments I hadn't been on, or at least not in a long time, to add them to the Soapstone map. Found a nice single track segment along the east side of Woodchuck. Slow to get started, felt pretty good by 15 minutes in, nice run overall, though the knees were a bit achy afterwards.