'Twas the night before Bel Monte, when all through the room
I sat in reflection, since the race was so soon.
My trail shoes were waiting, to set out and go
to run through the highs and slog through the lows.
The shot blocks were packed, the Clif Bars were too
Filled up my bottles, and stashed extra GU.
The aid stations studied, one-man crew was all briefed
on which checkpoints I'd need him to offer relief.
the forecast was calling for thunder and hail
high winds in the hills and waterlogged trails.
the course would be tough, no walk in the park.
A challenge indeed, I'd fight it 'til dark.
I've put in my training, so much time on my feet
logging miles and miles through the trails and the streets.
Any doubt that amounts, and lingers beneath
I'll beat it with heart, when I can't feel my feet.
The distance is long, those mountains are steep.
like the words of Frost: lovely, dark, and deep.
Tomorrow's the day... My mantra will show:
Relentless I'll stay... And miles to go.
Friday, March 23, 2012
Monday, March 19, 2012
RACE WEEK -- 5 days 'til Bel Monte
737 miles. Over 115 hours -- merely numbers behind the last 3 months of my time on the roads and in the trails. From early morning tempo runs along the East River to weekends comprised of back-to-backs long days -- crossing state lines and breaking mental barriers. More than 100 packets of gels, at least half as many Clif Bars, and God only knows exactly how many minutes I've spent in front of the computer each night reading up on and feeding my appetite for all things ultra-running. All of that time, all of those miles, all of that focus for one ultimate reason: the Bel Monte Endurance Run - 50 miles in the Blue Ridge Mountains. It's really hard to look back on all the time and effort I've put into these past few months in an objective manner, but I can't help to be anything other than the simple subject of my own actions. But on this morning's short easy run up the esplanade I began to grasp everything that's now behind me and the one thing that lay ahead. The Bel Monte Endurance Run this coming Saturday is sure to be an experience like no other. A technical course filled with absolutely stunning views (from what I hear and what I've seen in pictures) will make for the venue of my first of what I hope is many ultramarathons. The training is in the bank, and with just one or 2 progressively shorter shakeout runs left before a few days of complete rest, I can finally say that RACE WEEK IS HERE.
I remember signing up for this race the same as I do for every other race over the past few years. Regardless of the distance the entire experience of picking and preparing for a key race is always memorable. To me, that is only a small part of why running is so special. It's much more than just a passion of mine or the main way I stay fit and healthy. I have been known to have an addictive personality to the point where I find something I like, make it something I love, and then see if it can be taken even further. Relentlessly persistent someone once said -- actually that someone was me and that one time was about 4 seconds ago. Friends and family members, co-workers and complete strangers, they all seem to ask me at some point why I run. Then, after they find out how much I run or what races or personal distance goals I have planned, they follow up with my favorite question: Why on earth do you run that long/far/much?! My first reaction is always a smile and then usually the vague response of "Because I love it and it is one of the few things I find complete happiness in. 'Pure bliss,'" I always tend to tell anyone who asks. But then, after explaining that there are much 'crazier' runners out there who go farther and faster than I can dream of conquering in the near future, I usually find myself asking myself the same initial question I just thought that I answered.
Okay, so I run because I love it, but for something that takes up so much of my time and a decent amount of real estate in my thoughts, it must be deserving of a more detailed answer, right? Ironically today, on one of the shortest runs of my current training block, a moment of clarity caught up with me and I enjoyed its company for a few miles. Why do I love to run??
Well, the truth is that I did answer the question, but how much of it did I exactly answer? Many times, especially during my peak training weeks when I'm out there for four, five, or even six hours at a clip, I find myself looking out into oblivion asking myself what am I doing? why am I doing it? and is this all so real? None of those questions are garnished in doubt and there has NEVER in any way been an instance where I've considered hanging up the shoes and leaving the roads to the cars and the trails to the horses. Sure, I'm always wondering about my undeniable passion for the sport and the lifestyle I've come to embrace, but it is always nothing short of satisfaction and a smile coming from deep within. However that still doesn't mean that I'll never stop questioning my running. Perhaps it's really more of a self reflection than a recurring game of 20 questions with myself. In short, what I'm getting at is that it seems to be built around a two-tiered response- A: Yes, I love to run first and foremost because I enjoy it. The feeling of this simple, organic movement of the self over any kind of terrain and at any pace you please is more than mildly amazing in my opinion. And B: I honestly discover a new additional answer to that same question every time I lace up my shoes and head out the door. The fact is, for something so simple like running, pinpointing all the reasons as to why it's such an integral part of my being is a truly complicated thing.
So today, my newest additional response to that simply complicated question -- Why I love to run: because every mile behind me has formed what I am right now... And what I am right now is all I can give to the roads and trails of my future.
Right now, what I am is ready for 50 unrelenting miles of Virginia trails. 5 days 'til Bel Monte. Stay Relentless.
I remember signing up for this race the same as I do for every other race over the past few years. Regardless of the distance the entire experience of picking and preparing for a key race is always memorable. To me, that is only a small part of why running is so special. It's much more than just a passion of mine or the main way I stay fit and healthy. I have been known to have an addictive personality to the point where I find something I like, make it something I love, and then see if it can be taken even further. Relentlessly persistent someone once said -- actually that someone was me and that one time was about 4 seconds ago. Friends and family members, co-workers and complete strangers, they all seem to ask me at some point why I run. Then, after they find out how much I run or what races or personal distance goals I have planned, they follow up with my favorite question: Why on earth do you run that long/far/much?! My first reaction is always a smile and then usually the vague response of "Because I love it and it is one of the few things I find complete happiness in. 'Pure bliss,'" I always tend to tell anyone who asks. But then, after explaining that there are much 'crazier' runners out there who go farther and faster than I can dream of conquering in the near future, I usually find myself asking myself the same initial question I just thought that I answered.
Okay, so I run because I love it, but for something that takes up so much of my time and a decent amount of real estate in my thoughts, it must be deserving of a more detailed answer, right? Ironically today, on one of the shortest runs of my current training block, a moment of clarity caught up with me and I enjoyed its company for a few miles. Why do I love to run??
Well, the truth is that I did answer the question, but how much of it did I exactly answer? Many times, especially during my peak training weeks when I'm out there for four, five, or even six hours at a clip, I find myself looking out into oblivion asking myself what am I doing? why am I doing it? and is this all so real? None of those questions are garnished in doubt and there has NEVER in any way been an instance where I've considered hanging up the shoes and leaving the roads to the cars and the trails to the horses. Sure, I'm always wondering about my undeniable passion for the sport and the lifestyle I've come to embrace, but it is always nothing short of satisfaction and a smile coming from deep within. However that still doesn't mean that I'll never stop questioning my running. Perhaps it's really more of a self reflection than a recurring game of 20 questions with myself. In short, what I'm getting at is that it seems to be built around a two-tiered response- A: Yes, I love to run first and foremost because I enjoy it. The feeling of this simple, organic movement of the self over any kind of terrain and at any pace you please is more than mildly amazing in my opinion. And B: I honestly discover a new additional answer to that same question every time I lace up my shoes and head out the door. The fact is, for something so simple like running, pinpointing all the reasons as to why it's such an integral part of my being is a truly complicated thing.
So today, my newest additional response to that simply complicated question -- Why I love to run: because every mile behind me has formed what I am right now... And what I am right now is all I can give to the roads and trails of my future.
Right now, what I am is ready for 50 unrelenting miles of Virginia trails. 5 days 'til Bel Monte. Stay Relentless.
Monday, March 12, 2012
Taper Talk -- 12 'til Blue Ridge
Ahh, yes. Another week of tapering in the bank. But as the weekly training volume continues to shrink, the anxiety starts to grow. Just 12 days to go until I find myself deep in the woods of the George Washington National Forest, pounding the trails with the rest of the racers in the Blue Ridge Mountains. I feel ready, I know I am ready, and thanks to modifying my taper, the minor tweaks and twinges have seemed to disappear -- for now. So yes, the plan to have a modified training week before my originally planned 3 week taper is paying off, but I can't continue without giving thanks for the advice I received from not one, but THREE of my favorite podcast hosts/ultrabloggers/fellow runners. When the knee twinges first arose after a hard 75 mile week of training (and 3 months of dedicated time on the feet already in the bank) I started to freak out. Nothing horrified me more than the thought of getting all the way to Virginia and toeing the starting line with battered goods -- legs less than ready to run, nonetheless race, through 50 miles of technical trails and 11,000 feet of elevation change. In my panicked state, I shot out an e-mail to Bryon Powell of irunfar.com -- a well known ultrarunning website and forum that caters to the ultra freaks. Within 24 hours, a response from Bryon reassuring me that my training was in the bank and that an early taper would help rather then hurt me left me feeling much more at ease. That feeling of reassurance only continued as I received almost identical responses from Tom Williams of MarathonTalk (great podcast out of the UK) and Eric Schranz of Ultrarunning Podcast (coming out of Auburn,CA -- the "Endurance capital of the world" thanks to Western States 100). So with all of them chiming in to the early taper/modified schedule, I did a bit of a training shakeup and took a look at it all from an objective point of view. I'm a notorious overtrainer and completely stubborn and relentless by nature, which can be a recipe for disaster when logging high weekly mileage. That aside, I stopped to think of the main goal of getting to the start line healthy and decided to take an extra rest day and then go completely off of feel for the remainder of my training leading up until race day. It was a bit touch and go at first, but 4 weeks out from the race ended somewhat successfully with a 45 mile week in total with the Saturday long run topping out at 21 miles pain free. Following that, as much as it hurt me mentally, I took 2 days off completely and finish out the rest of the week with easy morning runs between 5 and 7 miles. Then there was the weekend, this past Saturday, that recharged my batteries completely. It would be my last chance to visit home on Long Island before the race, so i set out for Oakdale to get in a mid-morning training run in on my favorite set of trails. I found pure solitude as I pounded a solid pace through the pine needle paths and rhododendron lined single track just a couple miles from my house. With a 16 miler in the bag and the legs feeling fresh, I knew all I had left was a 2 hour run in the city on Sunday before the remainder of the days would include runs of no more than 90 minutes in length, with plenty of rest days and time in the saddle on cross training days. Needless to say, yesterday's easy 2 hour slog trekking through trails and pounding on pavement ended well - as did another 45 mile week which puts me right back where I initially aimed to be in the tapering period. And now, with today's "rest day" in full effect, it's time to get on the Cannondale and cycle some nerves away along the East River esplanade. 12 days 'til Bel Monte. Stay Relentless.
Wednesday, February 29, 2012
Farewell February... Hello Race month!
Well, it's here. March. You know what they say: "in like a lion, out like an Ultra." -- or something to that effect. With the winter season fading (hopefully) and Bel Monte approaching, here's a look at the total weekly/monthly training volume - in miles and time - for the first 2 chapters of the year. Turning the page and tasting the start line - I think I can even see those Blue Ridge Mountain peaks on the horizon. Stay relentless.
2012 by the numbers
Jan 2-Jan 8
66 miles / 10hrs 33min
Jan 9-Jan 15
70 miles / 10hrs 26min
Jan 16-Jan 22
60 miles / 9hrs 39min
Jan 23-Jan 29
51 miles / 7hrs 32min
Jan 30-Feb 5
72 miles / 11hrs 37min
Feb 6-Feb 12
74miles / 12hrs 36min
Feb 13-Feb 19
61 miles / 9hrs 42min
Feb 20-Feb 26
70 miles / 11hrs 37min
January totals: 257 miles / 39hrs 51min
February totals: 270 miles / 44hrs 23min
...and miles to go...
2012 by the numbers
Jan 2-Jan 8
66 miles / 10hrs 33min
Jan 9-Jan 15
70 miles / 10hrs 26min
Jan 16-Jan 22
60 miles / 9hrs 39min
Jan 23-Jan 29
51 miles / 7hrs 32min
Jan 30-Feb 5
72 miles / 11hrs 37min
Feb 6-Feb 12
74miles / 12hrs 36min
Feb 13-Feb 19
61 miles / 9hrs 42min
Feb 20-Feb 26
70 miles / 11hrs 37min
January totals: 257 miles / 39hrs 51min
February totals: 270 miles / 44hrs 23min
...and miles to go...
Tuesday, February 28, 2012
Let the taper begin...
The penultimate day of February -- so it's time for the ultimate blog update after a bit of a hiatus... or is it? Long story short, after an absolutely leg smashing, mentally masochistic ultra training run on Saturday (38miles, self-supported, non-stop), I put the feet up to rest, and the hands down to get to work. There I was at home, typing away to end a month long break from my last blog post. The plan was to cover everything -- from 2012 weekly/monthly training volume to gear updates, training reflection, to a nice long (ultra long) rant on the day's successful 38 miler. I started out strong, finishing even stronger -- a negative split in the world of blog writing, if you will. And then, the "post-run" defeat -- Roughly 3,000 words ready to be made public, GONE. The browser on the iPad hiccupped, the webpage went blank, and I went MAD. Completely defeated. My natural high from the day's long-run log was virtually depleted. This occurence easily having the equivalence of running a marathon, only to find out that your timing chip never worked. All that hard effort, all those miles logged, and nothing to publicly show for it. Ultra blog update -- ULTRA BLOG FAIL. So now that this rant is out of the way, I suppose it's time for a real update -- barring any "blog day blowups."
Still on a rest day after Saturday's epic run, I've had time to refelct on all the goals of March's ultra run, and all of the training that I've already logged. The plan was to end the string of back-to-back long runs and mix up for the second to last hard week with a 60km training run, mainly in the trails of my Native Long Island. So this past Saturday I loaded up my newly acquired Salomon S-Lab hydration pack (new gear mention #1) with a couple of Clif Bars (duh), plenty of GUs, a pack of Clif Shot Bloks, some almonds and plenty of water. After lacing up my Saucony Peregrines (new gear mention #2) I hit the road, heading for the trailhead. The goal: 6-7 hours all alone on the trails (and the roads leading up to the trail head) Attempting to tap into my new found ability to battle with those long run demons and push forward, even when all you want to do is curl up into a ball in the woods, claim full glycogen depletion, and wave the white flag in defeat -- for the day at least. This being close to my decision on the latter part of a back-to- back weekend a few weeks prior, I've come to learn that pushing through those tough times and digging deep (even deeper inside my bag to grab an emergency Clif Bar -- my personal exilir out on the trails) will get you through, back to your doorstep physically while getting through to a new level of masochism mentally. I noticed this mental strength at mile 18 on Saturday. I was feeling good. Having just hopped the fence to leave the red trail in Connetquot State Park for a mile on the roads, I was at a complete sense of ease. The rare decision to use music on this run (which is usually only the case about 5% of all runs I do) left me in an state of mental bliss, rocking out to the vibes of the Red Hot Chili Peppers (running band of choice, by far). It wasn't until mile 18.5 when a sudden twinge in the right knee make a surprise cameo. Sonuva!, this little chondromalacia (runner's knee) had plagued me in the past, but after successful and injury freem training through the NYC marathon and up until now, I was free of any major ailments. Now I faced the tough choice of turning back, cutting this long run short at what would end up as a 24 miler based on how far I was from my house, or suck it up, work through the minor ache, and use that mental strength to push on. As "Can't Stop" rang in my ears for the 3rd time already (nothing better than 10 RHCP songs on constant loop) I opted for the latter and decided to see what the day would bring. With the original game plan being a 35 mile run I was able to tell myself I was more than halfway to the day's finish line, merely marking yet another checkpoint in my training. "Ah yes, Rob. Just head back into the softer trails, see how the legs feel after a few miles and then tough it out." Sticking to that newfound mantra, I was back into the horse shoe marked pine needle paths of the park. Stuffing down a couple hundred calories of nutrition to keep the energy levels up, I did the only thing I knew how to do: Relentless Forward Motion. One foot, then the next. That will add up over time. Time itself will add up over, well, over time. I've got this. "Just 4 weeks from now I'll be in the thick of the Blue Ridge Mountains, battle the race day demons waiting for me in Charlottesville," I told myself. Long story short (ultra story short?), I ended up turning the 35miler into a mind-blowing 38 miles of relentless forward motion. Thanks to the food in my pack, then thoughts in my head, and the start of my first Ultra race nipping at my heels, I made it home feeling fairly fresh, albeit quite hungry and a little sore around the right knee. Ah, that right knee, which brings me to the Rant in this ultra-rave...
Part 1 of the inititial plan was to run this ultra distance training run, test all my gear, nutrition/fueling strategies, and my mental strength. All that went extremely well. But that right knee twinge was coming back with a vengeance. Part 2 of the plan was to follow up this run with a rest day on Sunday, followed by the usually planned Monday rest day. Those in the books, no problem. But now it is Tuesday. No morning running as I have told myself to learn from my damn mistake that have kept me off my feet for up to 7-9 days in the past. A 3rd consecutive day of rest?! I can't!, Can I? I must. The primary race day goal for anyone should be getting to the start healthy. We all know this, but we all tend to dismiss it as it is constantly overshadowed by nailing a Personal Best, a course record, a race day win, or even simply a strong finish under the cutoff time for that matter. My legs are shaking just writing this right now. "let me out! I need to hit the road. Rest days are over, you bum!" --Yes, my legs can speak, can't yours? Anyway, with a training schedule calling for this week to be that final hard effort before the 3 week taper, I find myself in the tough position of choosing how to approach the next few days. Do I hit the road when I get home tonight for an easy 10km? Therefore, not missing a single beat in my training. Hmm, maybe I'll take off 5 full days and then jump into the final weekend of long back-to-backs. Or, the third option. take it easy and begin the taper one week early. Oh decisions decisions, how you plague me. Right now, it is up in the air. So tonight on the walk home from work the decision will be made. Unless I cannot get to the computer to rant or rave about my choice, expect an update. 26 days til Bel Monte -- SUCK IT UP!
Fast forward a few hours until now... Look at the blog title... The decision is made. Early taper it is. The 75 mile weeks are behind me and the race month is ahead. I've got promises to keep...and miles to go until I sleep.
Footnote: endurance never sleeps.
Still on a rest day after Saturday's epic run, I've had time to refelct on all the goals of March's ultra run, and all of the training that I've already logged. The plan was to end the string of back-to-back long runs and mix up for the second to last hard week with a 60km training run, mainly in the trails of my Native Long Island. So this past Saturday I loaded up my newly acquired Salomon S-Lab hydration pack (new gear mention #1) with a couple of Clif Bars (duh), plenty of GUs, a pack of Clif Shot Bloks, some almonds and plenty of water. After lacing up my Saucony Peregrines (new gear mention #2) I hit the road, heading for the trailhead. The goal: 6-7 hours all alone on the trails (and the roads leading up to the trail head) Attempting to tap into my new found ability to battle with those long run demons and push forward, even when all you want to do is curl up into a ball in the woods, claim full glycogen depletion, and wave the white flag in defeat -- for the day at least. This being close to my decision on the latter part of a back-to- back weekend a few weeks prior, I've come to learn that pushing through those tough times and digging deep (even deeper inside my bag to grab an emergency Clif Bar -- my personal exilir out on the trails) will get you through, back to your doorstep physically while getting through to a new level of masochism mentally. I noticed this mental strength at mile 18 on Saturday. I was feeling good. Having just hopped the fence to leave the red trail in Connetquot State Park for a mile on the roads, I was at a complete sense of ease. The rare decision to use music on this run (which is usually only the case about 5% of all runs I do) left me in an state of mental bliss, rocking out to the vibes of the Red Hot Chili Peppers (running band of choice, by far). It wasn't until mile 18.5 when a sudden twinge in the right knee make a surprise cameo. Sonuva!, this little chondromalacia (runner's knee) had plagued me in the past, but after successful and injury freem training through the NYC marathon and up until now, I was free of any major ailments. Now I faced the tough choice of turning back, cutting this long run short at what would end up as a 24 miler based on how far I was from my house, or suck it up, work through the minor ache, and use that mental strength to push on. As "Can't Stop" rang in my ears for the 3rd time already (nothing better than 10 RHCP songs on constant loop) I opted for the latter and decided to see what the day would bring. With the original game plan being a 35 mile run I was able to tell myself I was more than halfway to the day's finish line, merely marking yet another checkpoint in my training. "Ah yes, Rob. Just head back into the softer trails, see how the legs feel after a few miles and then tough it out." Sticking to that newfound mantra, I was back into the horse shoe marked pine needle paths of the park. Stuffing down a couple hundred calories of nutrition to keep the energy levels up, I did the only thing I knew how to do: Relentless Forward Motion. One foot, then the next. That will add up over time. Time itself will add up over, well, over time. I've got this. "Just 4 weeks from now I'll be in the thick of the Blue Ridge Mountains, battle the race day demons waiting for me in Charlottesville," I told myself. Long story short (ultra story short?), I ended up turning the 35miler into a mind-blowing 38 miles of relentless forward motion. Thanks to the food in my pack, then thoughts in my head, and the start of my first Ultra race nipping at my heels, I made it home feeling fairly fresh, albeit quite hungry and a little sore around the right knee. Ah, that right knee, which brings me to the Rant in this ultra-rave...
Part 1 of the inititial plan was to run this ultra distance training run, test all my gear, nutrition/fueling strategies, and my mental strength. All that went extremely well. But that right knee twinge was coming back with a vengeance. Part 2 of the plan was to follow up this run with a rest day on Sunday, followed by the usually planned Monday rest day. Those in the books, no problem. But now it is Tuesday. No morning running as I have told myself to learn from my damn mistake that have kept me off my feet for up to 7-9 days in the past. A 3rd consecutive day of rest?! I can't!, Can I? I must. The primary race day goal for anyone should be getting to the start healthy. We all know this, but we all tend to dismiss it as it is constantly overshadowed by nailing a Personal Best, a course record, a race day win, or even simply a strong finish under the cutoff time for that matter. My legs are shaking just writing this right now. "let me out! I need to hit the road. Rest days are over, you bum!" --Yes, my legs can speak, can't yours? Anyway, with a training schedule calling for this week to be that final hard effort before the 3 week taper, I find myself in the tough position of choosing how to approach the next few days. Do I hit the road when I get home tonight for an easy 10km? Therefore, not missing a single beat in my training. Hmm, maybe I'll take off 5 full days and then jump into the final weekend of long back-to-backs. Or, the third option. take it easy and begin the taper one week early. Oh decisions decisions, how you plague me. Right now, it is up in the air. So tonight on the walk home from work the decision will be made. Unless I cannot get to the computer to rant or rave about my choice, expect an update. 26 days til Bel Monte -- SUCK IT UP!
Fast forward a few hours until now... Look at the blog title... The decision is made. Early taper it is. The 75 mile weeks are behind me and the race month is ahead. I've got promises to keep...and miles to go until I sleep.
Footnote: endurance never sleeps.
Thursday, January 26, 2012
REST DAY READER: Catching up... and recharging
The last few weeks have been extremely busy -- work and traveling -- so it's time for a quick catch up. This is the first installment of what I like to refer to as a REST DAY READER -- rants and raves during those days of recovery. Enjoy (or don't)...
As far as training goes, many miles have been logged over the last 3 weeks, including a tremendous 31 mile training run -- crossing state boundaries and back -- on one of those rare 60 degree winter days in Manhattan. I must say, recovery time after these long runs, all of which have been followed by a semi-long or even longer run the day after, has been incredible. I should probably attest that to my nutrition and quality of sleep. However, after the last 3 weeks of hard training, I am pretty relieved to take advantage of this recovery week. A common training tactic that has worked for me in the past, these recovery weeks come every 4th week of training after 3 intense weeks of race specific running. I usually despise these 'recovery' weeks because I just love to be out there logging miles (for the long races) or getting speed work in (for those shorter summertime races I like to do in the hotter temps), but this time I am confident the recovery week has come just in time. After a Florida 'vacation' 2 weeks ago, I realized how much of the last few weeks has included at least SOME sacrifice. You see, when I say I love running and training for an upcoming event I do truly mean it. That sentiment is yet to change, however, my recent Florida trip -- which was noted as a "vacation" from work -- seemed like anything but that. Each morning I was up at 4am to get the coffee going, the oatmeal cooking, and the calories in before heated long runs up and down I-95 and 'round and 'round the quiet roads of my grandparents' retirement community (very boring runs for the most part as far as scenery goes and, damn, Florida is FLAT!!) Afterall, I had to fit in the runs before setting out for the days other, non-running activities. In short, I did love it very much. That feeling of getting up in pitch dark, fueling up and then packing my essentials for the long run has always been a great feeling, but I'd be lying if I said I didn't want to take one extra rest day... That brings us to today: An extra rest day! Why? well first off, this is a recovery week, so I will be tapering a bit on the mileage, tacking off about 15-20 miles from my currernt weekly average of about 70 miles per week. Secondly, Tuesday's 10 mile trail run was slippery in the North Woods after all that snow started to melt and, I being the idiot, decided to wear my road shoes in the trails. I paid the price with a slip that kind of tweaked the right knee a little bit. Definitely felt it during yesterday's usual easy mid-week run (about 5 miles). So instead of hitting the road today, I'm happy to claim that I HAVE LEARNED from past mistakes and I will be taking an ADDITIONAL rest day instead of pulling myself out the door to create a new injury. One extra rest day won't kill you (Friday is a normally planned rest/easy day leading up to the weekend's back to back long runs) but one extra injury very much can AND will. So, as of now the side of the knee seems back to normal, but another night of full sleep and this extra day off the legs should keep things on track for the weekly back-to-back long runs -- which are also shorter this weekend a la said recovery week. Third and also just as important, an extra day off keeps things fresh, mounts more motivation, and recharges the batteries before ramping up the mileage as I head towards peak training volume. So Saturday I'll head out the door for 2 hours, followed by another 2.5 in the trails on Sunday, and then it's back on another hard week of running upwards of 80 miles per week! It feels good to recover. Afterall, the ultimate goal is the race, and in order to push yourself to maximum potential, one's batteries must be charged at the right times. The way I've come to think of it is that there's a difference, in training especially, between pushing yourself (GOOD!) and pulling yourself (NOT SO GOOD!). Pushing promotes progression and fights your personal limits in a positive light, but it's that pulling yourself, which walks a close line to the former, that potentially ignites injury and increases time on the recovery couch instead of on the open roads and trails.
So, to sum it all up: I LOVE YOU, RECOVERY WEEK!
(Two Months 'til Bel Monte!! Check out the race site: http://belmonteraces.com/?utm_source=Bel+Monte+Update+1-25-12&utm_campaign=bmer+1-25-12&utm_medium=email)
As far as training goes, many miles have been logged over the last 3 weeks, including a tremendous 31 mile training run -- crossing state boundaries and back -- on one of those rare 60 degree winter days in Manhattan. I must say, recovery time after these long runs, all of which have been followed by a semi-long or even longer run the day after, has been incredible. I should probably attest that to my nutrition and quality of sleep. However, after the last 3 weeks of hard training, I am pretty relieved to take advantage of this recovery week. A common training tactic that has worked for me in the past, these recovery weeks come every 4th week of training after 3 intense weeks of race specific running. I usually despise these 'recovery' weeks because I just love to be out there logging miles (for the long races) or getting speed work in (for those shorter summertime races I like to do in the hotter temps), but this time I am confident the recovery week has come just in time. After a Florida 'vacation' 2 weeks ago, I realized how much of the last few weeks has included at least SOME sacrifice. You see, when I say I love running and training for an upcoming event I do truly mean it. That sentiment is yet to change, however, my recent Florida trip -- which was noted as a "vacation" from work -- seemed like anything but that. Each morning I was up at 4am to get the coffee going, the oatmeal cooking, and the calories in before heated long runs up and down I-95 and 'round and 'round the quiet roads of my grandparents' retirement community (very boring runs for the most part as far as scenery goes and, damn, Florida is FLAT!!) Afterall, I had to fit in the runs before setting out for the days other, non-running activities. In short, I did love it very much. That feeling of getting up in pitch dark, fueling up and then packing my essentials for the long run has always been a great feeling, but I'd be lying if I said I didn't want to take one extra rest day... That brings us to today: An extra rest day! Why? well first off, this is a recovery week, so I will be tapering a bit on the mileage, tacking off about 15-20 miles from my currernt weekly average of about 70 miles per week. Secondly, Tuesday's 10 mile trail run was slippery in the North Woods after all that snow started to melt and, I being the idiot, decided to wear my road shoes in the trails. I paid the price with a slip that kind of tweaked the right knee a little bit. Definitely felt it during yesterday's usual easy mid-week run (about 5 miles). So instead of hitting the road today, I'm happy to claim that I HAVE LEARNED from past mistakes and I will be taking an ADDITIONAL rest day instead of pulling myself out the door to create a new injury. One extra rest day won't kill you (Friday is a normally planned rest/easy day leading up to the weekend's back to back long runs) but one extra injury very much can AND will. So, as of now the side of the knee seems back to normal, but another night of full sleep and this extra day off the legs should keep things on track for the weekly back-to-back long runs -- which are also shorter this weekend a la said recovery week. Third and also just as important, an extra day off keeps things fresh, mounts more motivation, and recharges the batteries before ramping up the mileage as I head towards peak training volume. So Saturday I'll head out the door for 2 hours, followed by another 2.5 in the trails on Sunday, and then it's back on another hard week of running upwards of 80 miles per week! It feels good to recover. Afterall, the ultimate goal is the race, and in order to push yourself to maximum potential, one's batteries must be charged at the right times. The way I've come to think of it is that there's a difference, in training especially, between pushing yourself (GOOD!) and pulling yourself (NOT SO GOOD!). Pushing promotes progression and fights your personal limits in a positive light, but it's that pulling yourself, which walks a close line to the former, that potentially ignites injury and increases time on the recovery couch instead of on the open roads and trails.
So, to sum it all up: I LOVE YOU, RECOVERY WEEK!
(Two Months 'til Bel Monte!! Check out the race site: http://belmonteraces.com/?utm_source=Bel+Monte+Update+1-25-12&utm_campaign=bmer+1-25-12&utm_medium=email)
Sunday, January 1, 2012
Week Summary 12/26 - 1/1
12-26-2011
Mon - Cycling
Took the feet off the ground and onto the pedals today for an easy 10 miles just to shake the legs out after a weekend of solid back-to-backs. Feeling good.
12-27-2011
Tue - 1:22 PM
12-28-2011
Wed - 1:12 AM
12-29-2011
Thurs - OFF (rest day)
12-30-2011
Fri - 3:13 PM
Took advantage of the day off from work and made the trip up to Van Cortlandt Park in the Bronx. I’ve been planning to get up there and today’s perfect weather was ideal for a long day in the trails. Great climbs and some decent technical features in the trails. That place kind of feels like upstate NY if you get deep enough into some of the woods. I know VCP is nothing like the Blue Ridges, but it is definitely better/more challenging than the North Woods in Central. After all, you have to be creative when you’re living on island of the concrete! Thanks, VCP... Definitely utilizing you for my modified trail training grounds when time allows for it.
12-31-2011
Sat - 1:58 PM (half marathon race run, followed by a few easy miles of cool down)
Despite feeling pretty beat up from yesterday’s afternoon tackling some technical trails, I happened to feel great after a few minutes on the road and made the decision to race hard for 13.1 miles and see if I could grab a personal best on a self made race course. So it was on from the Upper East Side all the way into Astoria Park in Queens and back. and, according to my Garmin, I PRed by almost a full minute! Definitely satisfied with that, considering the out-and-back included a climb over the Queensboro Bridge two times. Slowed up a bit on the slog up the bridge on the way back, but it was great practice for gunning it on the descent to make up the lost time. I couldn’t believe how good I felt racing it hard and all on dead legs. I’d say it was the perfect way to say “goodbye” to 2011 and wrap up a solid year of rave runs and races. I’m pumped to see what next year has in store for the runs -- I’m dubbing 2012 the “Year of the Ultras” (injuries, you are not invited).
1-1-2012
Sun - :30 PM (recovery run)
Planned on taking today off after doing my back-to-backs on Friday and Saturday, but figured I just couldn’t start out 2012 with a rest day -- a perfect reason to put on the shoes for a recovery run and kick off the year with some relentless forward motion. Happy New Year!
Week Totals: 8h 15m
Overall, a good week of running with a slight decrease in training volume (pulled back a couple hours for the recovery week after a solid first training quarter of building for Bel Monte). I’m hoping the small bit of rest gives me a big boost for the upcoming weeks of some heavy back-to-backs. The schedule is set to be quite busy for the next 2 weeks, so I’ll have to get creative in fitting in the longer workouts and adequate time in the trails. Bel Monte, I’m coming for you.
NYC's version of a peak -- Standing atop the "summit" during an afternoon in the trails of Van Cortlandt Park.
Friday, Dec. 30, 2011
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