Right now the weather forecast in the area is calling for a few inches of snow in Philadelphia. Not quite enough to do a ton of snowshoeing. However, farther up towards the Poconos, they forecast is calling for the potential of a foot. I hope this is true and enough stays around for next Saturday. That is the date of the schedule PA Snowshoe Championship. Only way I will make it up to the event is if there is snow.
I do hope that the small amount we get in Philadelphia is enough to do at least one run on the Wissahickon with my snowshoes. Considering we have been told we'd get some snow and have only had a few inches total for the season, I feel some potential here.
Aside from dreams of white powder on the ground, I am on day two this week of being off. I might be on the verge of some overuse so I am scaling back to end this week. I do hope to do a nice run tomorrow (8 miles). Yet, I have managed to get in a 50K on Sunday. 12 people showed up for the 1st Philly Fat Ass run in the Wissahickon. Not everyone did 50K. Because I did not know the loop, (as many did not), we ran it mainly together. As a result, my 1st 10K was in 1:12. Mind you it was not the easiest course with some ice and snow on top of the climbs and descents. After that lap, the remaining 4 were in the 50-55 range. At the end of the day, I finished up in 4:44:15. (I do think the distance of each lap might have been more than a 10K.) I'm going to check that at a later date. While it is an unorganized organized run, it was good to get in such a fun 'event'. And for me, I'll call it one of the three 50K's I want to do...done.
Friday, February 8, 2013
Monday, January 28, 2013
Hey...its a 2013 post!!!!
It’s been a long time since my last entry. In that span,
there have been some major holidays, my birthday (itself a major holiday) and the
completed adoption of a black kitty cat we have named Pawnee. (Points if you
know this reference.)
The one constant has been running. Compared to last year, a
lot of running. Thus far in 2013, I have taken exactly one day off and have
exceeded 310 miles. To put that in some perspective, I didn’t go over 300 until
March in 2012. The reason for such mileage is that I am aiming to hit the
ground running in ultras this year. Optimally, the plan is for 3 – 50Ks and 1 –
50M. So as a result, I’ve been putting in some long runs on my weekends.
Right now, it is looking like my 1st ultra of
2013 will be of the Fat Ass variety right in my backyard. (That would be the
Wissahickon Valley) This is a shift from a 50K down in MD that it appears I
will not get in because I am too far down on the wait list as I did not get in
via lottery. (If this changes, that might be my 1st of the year.)
Both of those are in Feb. My second 50K is slated in April. The last will come
in the fall. My 50M is slated for up near Toronto in May during vacation.
Aside from those, I am hoping there will be enough snow on
the ground in the Poconos to get in a 10K snowshoe race. I want it so bad! Come
March, I will have a wonderful variety of distances. While in Vegas, why not
run a HM near Hoover Dam. So I am.
It’s a lot to start the year but I want to remember this
year for achievements so I am putting myself in the position to make them
happen.
Maybe I'll throw in a marathon too. Maybe....
Sunday, December 23, 2012
Goals for 2013...a list in progress
As part of my accomplishments entry, I feel it is important to look ahead to 2013 with some goals. This list is likely to evolve and be expanded but the following are my goals going into the year:
-Set a FKT (Fastest Known Time) on the Batona Trail
-Run a couple snowshoe races
-Participate in more ultras than last year
-Set a 50M PR
-Sub 2:30 marathon
-Travel for racing (and vacation at the same time)
-Run the 4-Corners Run in the Wissahickon
-Accomplish more than listed above...
-Set a FKT (Fastest Known Time) on the Batona Trail
-Run a couple snowshoe races
-Participate in more ultras than last year
-Set a 50M PR
-Sub 2:30 marathon
-Travel for racing (and vacation at the same time)
-Run the 4-Corners Run in the Wissahickon
-Accomplish more than listed above...
Saturday, December 15, 2012
Accomplishments - 2012
Originally, this post was going to focus on both my accomplishments in the past year as well as my goals for 2013. However, I felt it more fitting to split them up since I have two more weeks to figure out all my goals in the upcoming year.
With that said, 2012 was a big transition year for me. Not since my high school cross country days did I do this much racing on trails. Since I am about to turn 33, that goes back 15 years. Oddly enough my last real trail race back in 2009 ended up with me injuring my right knee. Yet, with my body not getting younger, I felt a good way to keep my edge and help my body was to go to the trails. Plus, with all the road racing over the past several years, I know my expectations there. Along with the pressure resulting from prior performances. Trail running allowed me to be a rookie in the sense I would build my expectations along the way. Also, I would go beyond the marathon distance. I'd go close to double with a 50 miler. 2012 was a year to expand my boundaries.
I'd say I accomplished things with great success.
-Ran two trail ultras setting course records in both
-Winning a trail running series
-On the roads dipping under 16 minutes multiple times
-Over 2700 miles for the year (my goal was to average 50 a week...or 2615 mi yr)
-Traveling to new areas to race.
-Most lucrative season from winnings.
-Doing long run days that were marathons
-Expanding my runners network
-Got in a snowshoe race
-Lots of wonderful training on trails
With that said, 2012 was a big transition year for me. Not since my high school cross country days did I do this much racing on trails. Since I am about to turn 33, that goes back 15 years. Oddly enough my last real trail race back in 2009 ended up with me injuring my right knee. Yet, with my body not getting younger, I felt a good way to keep my edge and help my body was to go to the trails. Plus, with all the road racing over the past several years, I know my expectations there. Along with the pressure resulting from prior performances. Trail running allowed me to be a rookie in the sense I would build my expectations along the way. Also, I would go beyond the marathon distance. I'd go close to double with a 50 miler. 2012 was a year to expand my boundaries.
I'd say I accomplished things with great success.
-Ran two trail ultras setting course records in both
-Winning a trail running series
-On the roads dipping under 16 minutes multiple times
-Over 2700 miles for the year (my goal was to average 50 a week...or 2615 mi yr)
-Traveling to new areas to race.
-Most lucrative season from winnings.
-Doing long run days that were marathons
-Expanding my runners network
-Got in a snowshoe race
-Lots of wonderful training on trails
Tuesday, December 4, 2012
Closed - 2012 Racing Season
This past Saturday saw the conclusion of my racing for 2012 (unless something awesome comes along) in a most fitting way as I had the opportunity to do two races: a road 5K and a trail '5K'. I found this nice way to close things out as I wanted a nice fast road course and thought it would appropriate to have one more trail race since I did so much of it this year.
For the road 5K, I went back to Lansdowne's YMCA Reindeer Run. It is a small race with cheap entry ($10 w/ shirt) that has a course suited to my strengths. In other words, a fast course that is not purely flat. Going in this year, I felt I could go under 16 minutes. And that I did! Total domination in 15:41. From the gun, I just put my head down and pushed as hard as I could. As a reward for the effort, I got 6 months to the local YMCA. Pretty sweet since I had my award from last year so I got a full year of family membership that I cashed in.
Since the road race was at 8am, the timing worked out well that I could get in an 11am trail race. (@ Haverford Reserve) Even better, it was only 10 minutes away. I got to the site around 10am. And I admit, I was a bit tired from my effort so I thought about not racing to save a few hours of my day. I decided to do the whole course backwards and go home. Now while I ran the course, I did more than just go home. I opted to sign up. It was my plan to race it from the beginning. So what if I had a hard effort prior, pushing my limits is what makes me a better tougher runner. At 11am, the field was off. I got into the lead around the 400m mark and worked through a challenging longer than 5K course. Doing the course in reverse was helpful once the race started as I could take the best lines possible. My favorite part is when there was a huge log to go over. The organizers had placed a couple of boards (for the lead bike) to help go over it. I strode over that log using the boards with great finesse. So much so, I ran right up the back of the bike to which I had to ask to speed up or move over. (It moved over.) In the end, I won this in 20:19. The course was somewhere between .25 and .6 miles long. (I'd say more like .45) Afterwards, had some nice hot pizza the organizers ordered. Nice fitting way to end all the day's racing.
What is more, my goal of hitting 2600 miles for the year was met during the trail race. I'll be running a bit less for this month. It will help me recover and take sometime to bask in my achievements while looking forward to 2013.
For the road 5K, I went back to Lansdowne's YMCA Reindeer Run. It is a small race with cheap entry ($10 w/ shirt) that has a course suited to my strengths. In other words, a fast course that is not purely flat. Going in this year, I felt I could go under 16 minutes. And that I did! Total domination in 15:41. From the gun, I just put my head down and pushed as hard as I could. As a reward for the effort, I got 6 months to the local YMCA. Pretty sweet since I had my award from last year so I got a full year of family membership that I cashed in.
Since the road race was at 8am, the timing worked out well that I could get in an 11am trail race. (@ Haverford Reserve) Even better, it was only 10 minutes away. I got to the site around 10am. And I admit, I was a bit tired from my effort so I thought about not racing to save a few hours of my day. I decided to do the whole course backwards and go home. Now while I ran the course, I did more than just go home. I opted to sign up. It was my plan to race it from the beginning. So what if I had a hard effort prior, pushing my limits is what makes me a better tougher runner. At 11am, the field was off. I got into the lead around the 400m mark and worked through a challenging longer than 5K course. Doing the course in reverse was helpful once the race started as I could take the best lines possible. My favorite part is when there was a huge log to go over. The organizers had placed a couple of boards (for the lead bike) to help go over it. I strode over that log using the boards with great finesse. So much so, I ran right up the back of the bike to which I had to ask to speed up or move over. (It moved over.) In the end, I won this in 20:19. The course was somewhere between .25 and .6 miles long. (I'd say more like .45) Afterwards, had some nice hot pizza the organizers ordered. Nice fitting way to end all the day's racing.
What is more, my goal of hitting 2600 miles for the year was met during the trail race. I'll be running a bit less for this month. It will help me recover and take sometime to bask in my achievements while looking forward to 2013.
Friday, November 16, 2012
Drive, Run, Drive - Rosaryville Veterans 50K Recap
Periodically, I do some half-brained things. Some with good results. Some with not-so-good results. And then there is the just plain crazy. This past Saturday's race falls into that last category.
Why?
Three reasons: 1) I wasn't training for a 50K. 2) Had no plans to do another long race after the 30K a few weeks back. 3) Three hours of driving each way is not something I like to do.
Crazy ended up with my 'decision' to run the Rosaryville Veterans 50K down in Upper Marlboro, MD. I use 'decision' lightly because on the night before the race, I had not committed to running the 50K. Simply the notion of leaving the house at 4am for three hours of driving was not appealing. So, when I went to bed, I told myself, if I sleep past 4, I'll run something else closer to home.
Low and behold, I woke up at 3am giving myself plenty of time to leave the house at 4am. It is pretty amazing driving on major interstates at that hour. Hardly any traffic so I could hit cruise control and enjoy some Graveyard & Killers on the drive. (A drive I actually enjoyed.)
After arriving at Rosaryville State Park, I registered, had time get any drop bags in order and relax. Since I was running an ultra, there was no warm-up. Before, I go farther, I should tell you, the course primarily consists of three loops of a 9.8 mile trail with an out and back section at the start and finish of the race. This last part was lost on me because I thought we ran three loops going through the start/finish each time. So I had expected a drop bag at 4.5 miles into each loop and a bag at the start/finish. Yeah, I blew this. But more on how that plays in a few.
Promptly at 8am, the field of 135 runners took off on what started out as a chilly morning. (If you weren't running.) I gingerly strode to the front. Being that it was my second ultra (and first 50K), I wanted to take it leisurely and see who wanted to take the pace. Apparently, that guy ended up being me. As we entered the first loop, I just did my best to get into a grove and get away from second. Not too fast but enough to slowly open a gap so I could just run my own race in the woods. This was easier said than done. Part of it is the course, while very runnable, there are a ton of switchbacks. I do not have a loving relationship with them. So as a result, times I thought I was gaining space, it would be swallowed back up. But I was not running dumb as I had my watch keeping me honest. At the 1st aid station, I briefly stopped and grabbed a gatorade before heading back onto the trail. (I didn't see drop bags, so I didn't bother with anything else.) My yo-yo relationship with second continued all through the first lap. As I came out of the first loop, it hit me. Hit me hard. We were not passing the start/finish each lap as I came right out to the parking area where on the opposite side, we entered the woods. This was bad. I had chosen not to run the first lap with a handheld bottle so I could get a rhythm. So this meant, my handheld was way up the road and I would not be running with it at all. Thankfully, the aid stations were stocked with gatorade as I chugged a few more while stripping out of my gloves and armwarmers at 1:05.
Into loop two....I thought I had a sizable lead on second by now but not far into the second loop, who do I see? Yep, second place not far behind. I felt I had to push my pace a bit more at this point so I began to up my tempo. Knowing the lay of the land was helpful because I knew how to benefit from the course for here on out. I slowly began to open up some space but as I approached the loop's 4.5 mile aid station, I had a choice to make: Do I stop for gatorade and stop momentum or do I risk it by putting my foot all the way down on the accelerator. I chose the latter. I blew past the aid station knowing it was my make it or break it moment. Without my handheld, I had no gels or fluids on me making the move even bolder. But I was flying now. Since I had not yet passed anyone still on their 1st lap, I had no obstructions to pace other than the course. I was in command. I came out of the 2nd loop feeling much more confident as I had not seen second place since I upped my pace. At the aid station, I chugged two gatorades and dumped a cup of water on my head. This was it....I was at 2:07....time to put up or shut up.
Lap three on the trail was not going to be easy. I expended a good effort to build a sizable lead and I had no fuel on me. Not only that but now, I was going to be taken out of my rhythm by passing people. With the trail being single-track, I had to call out each time that I was passing, thus, expending more energy. This was going to be a mental war. I did my best to not let my pace slip too much but it did some. Every so often, when I hit a bad stretch, I would tell myself, just need 3 1/2 minutes up on second to have this. Why I chose that figure, I'm not sure but it didn't change throughout the loop. Until, I got out of this trail loop, I was going to be weary of my lead.
But finally, I was out! Second was still not in sight. Now, it was time to run on the park road with some slight incline. I wish I could say it was easy but it wasn't. I kept looking over my shoulder for someone to catch me. As I looked back as I crested the final hill to where I could see the finish and a good ways behind me, I knew I had the race won. I felt relieved but still pushed a bit because I had a shot of going under 3:20. That became my goal. In my final approach of the finish, I had it!!! I crossed the finish line in....
3:18:32
My time smashed the course record (only the third year of the race) by nearly 17 minutes! (It was 3:35:03).
Second place finished in 3:31:32 also going under the old mark.
My pace was 6:24 which would have translated into a 2:47:41 marathon.
Lets say, I was very happy about my performance. Now, I just had to drive 3 hours home with the hope I-95 was not going to be congested or gridlocked. (Thankfully it was not.)
In the end it was long day. Out at 4am. Home at 4pm. And in there I ran one of the best races of my life despite a big mistake.
Guess, I'm an ultra guy now.....
Why?
Three reasons: 1) I wasn't training for a 50K. 2) Had no plans to do another long race after the 30K a few weeks back. 3) Three hours of driving each way is not something I like to do.
Crazy ended up with my 'decision' to run the Rosaryville Veterans 50K down in Upper Marlboro, MD. I use 'decision' lightly because on the night before the race, I had not committed to running the 50K. Simply the notion of leaving the house at 4am for three hours of driving was not appealing. So, when I went to bed, I told myself, if I sleep past 4, I'll run something else closer to home.
Low and behold, I woke up at 3am giving myself plenty of time to leave the house at 4am. It is pretty amazing driving on major interstates at that hour. Hardly any traffic so I could hit cruise control and enjoy some Graveyard & Killers on the drive. (A drive I actually enjoyed.)
After arriving at Rosaryville State Park, I registered, had time get any drop bags in order and relax. Since I was running an ultra, there was no warm-up. Before, I go farther, I should tell you, the course primarily consists of three loops of a 9.8 mile trail with an out and back section at the start and finish of the race. This last part was lost on me because I thought we ran three loops going through the start/finish each time. So I had expected a drop bag at 4.5 miles into each loop and a bag at the start/finish. Yeah, I blew this. But more on how that plays in a few.
Promptly at 8am, the field of 135 runners took off on what started out as a chilly morning. (If you weren't running.) I gingerly strode to the front. Being that it was my second ultra (and first 50K), I wanted to take it leisurely and see who wanted to take the pace. Apparently, that guy ended up being me. As we entered the first loop, I just did my best to get into a grove and get away from second. Not too fast but enough to slowly open a gap so I could just run my own race in the woods. This was easier said than done. Part of it is the course, while very runnable, there are a ton of switchbacks. I do not have a loving relationship with them. So as a result, times I thought I was gaining space, it would be swallowed back up. But I was not running dumb as I had my watch keeping me honest. At the 1st aid station, I briefly stopped and grabbed a gatorade before heading back onto the trail. (I didn't see drop bags, so I didn't bother with anything else.) My yo-yo relationship with second continued all through the first lap. As I came out of the first loop, it hit me. Hit me hard. We were not passing the start/finish each lap as I came right out to the parking area where on the opposite side, we entered the woods. This was bad. I had chosen not to run the first lap with a handheld bottle so I could get a rhythm. So this meant, my handheld was way up the road and I would not be running with it at all. Thankfully, the aid stations were stocked with gatorade as I chugged a few more while stripping out of my gloves and armwarmers at 1:05.
Into loop two....I thought I had a sizable lead on second by now but not far into the second loop, who do I see? Yep, second place not far behind. I felt I had to push my pace a bit more at this point so I began to up my tempo. Knowing the lay of the land was helpful because I knew how to benefit from the course for here on out. I slowly began to open up some space but as I approached the loop's 4.5 mile aid station, I had a choice to make: Do I stop for gatorade and stop momentum or do I risk it by putting my foot all the way down on the accelerator. I chose the latter. I blew past the aid station knowing it was my make it or break it moment. Without my handheld, I had no gels or fluids on me making the move even bolder. But I was flying now. Since I had not yet passed anyone still on their 1st lap, I had no obstructions to pace other than the course. I was in command. I came out of the 2nd loop feeling much more confident as I had not seen second place since I upped my pace. At the aid station, I chugged two gatorades and dumped a cup of water on my head. This was it....I was at 2:07....time to put up or shut up.
Lap three on the trail was not going to be easy. I expended a good effort to build a sizable lead and I had no fuel on me. Not only that but now, I was going to be taken out of my rhythm by passing people. With the trail being single-track, I had to call out each time that I was passing, thus, expending more energy. This was going to be a mental war. I did my best to not let my pace slip too much but it did some. Every so often, when I hit a bad stretch, I would tell myself, just need 3 1/2 minutes up on second to have this. Why I chose that figure, I'm not sure but it didn't change throughout the loop. Until, I got out of this trail loop, I was going to be weary of my lead.
But finally, I was out! Second was still not in sight. Now, it was time to run on the park road with some slight incline. I wish I could say it was easy but it wasn't. I kept looking over my shoulder for someone to catch me. As I looked back as I crested the final hill to where I could see the finish and a good ways behind me, I knew I had the race won. I felt relieved but still pushed a bit because I had a shot of going under 3:20. That became my goal. In my final approach of the finish, I had it!!! I crossed the finish line in....
3:18:32
My time smashed the course record (only the third year of the race) by nearly 17 minutes! (It was 3:35:03).
Second place finished in 3:31:32 also going under the old mark.
My pace was 6:24 which would have translated into a 2:47:41 marathon.
Lets say, I was very happy about my performance. Now, I just had to drive 3 hours home with the hope I-95 was not going to be congested or gridlocked. (Thankfully it was not.)
In the end it was long day. Out at 4am. Home at 4pm. And in there I ran one of the best races of my life despite a big mistake.
Guess, I'm an ultra guy now.....
Thursday, November 8, 2012
Talking about miles....
Ok, I admit it, I'm a race-a-holic. I like running races and I've been doing them for some many years that my weekends almost feel empty without one. For years, 5K's were fine but now I craze more diversity which I feel is a great thing.
In my last post, I spoke of wanting to do a 10K or HM. After analyzing my options, I have found a few but none of them are events that scream..."do me!" Honestly, the most interesting run for me this week is a 50K down in MD. Right now, I'd say the odds are 50/50 of me doing it. Mainly it is because of the 3 hour drive for an 8am start. So I would have to leave at 4am to give myself time.
If I do not make that race, I feel I will aim for NYRR's 60K next Saturday unless I gut out the miles for longer and do NYARA's 50K on Staten Island. I love the idea of the 60K but the fact it is all on Central Park roads.
These are where I am leaning simply because I feel moving into Ultras and long trail races would lead to great run-cations.
Thanks for letting me voice my thoughts on some running options.
In my last post, I spoke of wanting to do a 10K or HM. After analyzing my options, I have found a few but none of them are events that scream..."do me!" Honestly, the most interesting run for me this week is a 50K down in MD. Right now, I'd say the odds are 50/50 of me doing it. Mainly it is because of the 3 hour drive for an 8am start. So I would have to leave at 4am to give myself time.
If I do not make that race, I feel I will aim for NYRR's 60K next Saturday unless I gut out the miles for longer and do NYARA's 50K on Staten Island. I love the idea of the 60K but the fact it is all on Central Park roads.
These are where I am leaning simply because I feel moving into Ultras and long trail races would lead to great run-cations.
Thanks for letting me voice my thoughts on some running options.
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