In Clean Air- a running philosophy

Leatherwood Mountains Ultra Run

2013-04-23T16:36:00.002-04:00

This passed weekend I made a return to the racing scene and got a rude reminder as to the difficulty of racing in the mountains. Leatherwood Mountains Ultra Run was put on by Bigfoot Trail Runners and did not disappoint. Read more >>

Alien Invasion?

2012-11-07T11:04:00.001-05:00

Read the latest rambling here.

Ready for the Night!

Xterra Beech Mountain 15k Trail Race

2012-07-26T14:02:00.001-04:00

This weekend is the Xterra Beech Mountain Race. Make sure to stay up to date here.

Happy Running!

A Veteran Beginner

2012-06-13T09:37:00.003-04:00

After a low gear grind through Chattooga 50k recently it is clear that the base mileage I have run this year has been sufficient to complete a given distance... But, now, it is time to rekindle the quick twitch and see again how well a long distance can be run, not just that it can be run.

In an effort to overcome post-goal-race-depression of the endurance athlete, I have been hard at work researching my next goal event to build on this base. I have the motivation of coming in an hour and 7 minutes after The Sean of 2009, not that we can race ourselves... and not that I was racing... but, it is time I do better. It is time I see what I am capable of once again!

So with goal 50k race chosen (more to come later) and the calendar counted, my plan is hatched and this week I have began with some simple plyometrics to work toward more structured speed work later on. These short explosive workouts will serve to prime the LT pumps later and avoid being placed on the shelf.

Sunday was my first attempt at said plyos and it was... a benchmark, a very low benchmark. Lasting all of 6 minutes; I was leaping and bounding, jumping and landing with a more and more spastic form worthy of the enthusiastic urging barkings of our 90 pound sheep dog, Goliath. He was pretty certain I had lost my marbles in the yard and really wanted to celebrate the insanity as he bounded, leaped and barked his emotions to all within ear shot. I appreciated his support... if not his taunting!

Now I know where I am at... and that with even a little consistency I will improve greatly... because, it could not have been much worse! Here I am back to feeling like a beginner... but also having that little edge of focus to build something upon.

It is hard not compare with previous incarnations of ourselves. When we do, it is unfair. Life changes and demands increase on time and our energy. Still, this is no excuse to settle and accept less than we are capable of. If anything, this is our opportunity to find out what we are really made of as runners and as people!

Happy running!

Chattooga River 50k: ...and though we've only met, we've known each other long.

2012-06-05T11:41:00.000-04:00

After a disastrous approach to the 2011 edition of the magical Chattooga 50k I looked forward to a fresh, relaxed attempt to cover the distance and enjoy the trail time. Coming off zero running for all of December and January and then a slow, gradual ramping up of meager mileage leading up to the race date I knew that time was not on my side and neither was fitness for this time around. I was confident I would finish but unsure of how much running I could really do and for how long. In the back of my mind I figured 6 hours was about what I could expect for trail time on the day.

I chose to run on the first of the two days offered for the race to give myself a bit more rest before getting back to my normal M-F routine. I know this was a challenge for Terri but it was a neat experience to race one day and watch the others take off on Sunday.

Section One- Winding Stairs
I purposely hid out in the middle of the starting pack in temps hovering below 50 degrees,a perfect day for June in South Carolina. The pack sorted out along the dirt road leading to the single track of the Winding Stairs trail. I was easing along in 10th place and feeling good about where I was and how I was moving. My plan was to move at about 8 min pace on the flat and downhills and stay under control on the climbs- they point was to manage my heat output. If I felt hot it was time to back off. Fortunately I stayed pretty chilly and sometimes even cold out on the course except for the warmest section toward Oconee St. Park.

Moving down Winding Stairs with Viktor (who doubled running Saturday and Sunday!!) I gradually loosened up and came upon Greg who was running a similar race to mine, if only better executed. On this initial 3.5 mile out and back we were able to gauge our early progress and found ourselves in about 7th and 8th place as we turned for the climb back up. My goal for this section was to run 70 minutes for the 7 mile section.

As we gently climbed while greeting the entire field of runners and exchanging howdy-do's we closed in on the eventual 2nd place woman and our secondary pack moved on well. I could not help but wonder where the front runners were and had to battle to let myself sit here and remember the tool set I had with me this year. Fortunately I was able to stay off the ego and remain where I belonged for the day from an effort stand point.

We closed in on the end of the first section and cruised into aid station one in just over 60 minutes... a little quick but feeling fresh and chilly. I grabbed my prepared bottle for section two and crossed the highway descending into the Chattooga watershed on Big Bend trail for the first time of two on this wild and scenic 10+ mile stretch.

Section Two- Big Bend to Foothills Trail
At the aid station I saw that the first runner had stopped. Speaking with others after the race I learned that he had not carried a bottle with him and so I assume he had planned to only run this 7 mile stretch. There was however a large group of folks at the aid station and tough to discern how many were runners and therefor take stock of position. I was still doing my best to NOT concern myself with racing, especially this early on, but curiosity is powerful and as I moved down toward the river I found myself utilizing clues in the trail.

Most obvious was a pair of Inov-8 Roclites that were somewhere ahead on the trail.The track left is distinct and I could see it at every wet, muddy spot and on large stepping stones. I also noticed leaves disturbed at an irregular spacing indicating that at least two runners were up ahead on the trail.

Eventually the downhill cruise led to the Chattooga River and Big Bend falls which was best observed with its powerful sound. Vegetation obscured its details and all that could be seen was a white froth and its accompanying roar. This volume came quickly and receded slowly as I made my way along the Foothills Trail. Climbing up away from the river I remained patient and climbed with little effort enjoying the bird songs of the cool June morning. As I crested this ridge to descend back to the river I heard voices and wondered if they belonged to runners or campers.

Shortly I came upon a man who seemed fairly agitated. He was a camper and I announced my approach on the trail. He stepped aside and mentioned that I should retrieve his dog, a terrier, should I come upon him. I said I would and moved on keeping an eye and ear out for the pup. For the next 10 minutes I wondered what I would do if I found the dog... run him back to the owner by the collar? Was he wearing a leash? Not sure what to do... turns out the guy had apparently found his dog later in the day, lost it again and asked for us to keep an eye out at the camp ground and during the second race on Sunday... I have no update as to the final outcome.

A second climb away from the river brought me toward what I expected to be rough, rooted, technical climbs and descents over a large humped ridge line. However, what we were treated to was a mile or two or newly worked, FLAT clay trail! It was a breeze to run on and made the course quite a bit quicker than in the past, with the amazing weather we were so fortunate to have I was beginning to expect some fast times from those up ahead and those due to run on Sunday as well.

Hitting familiar land marks I was checking my paces and seeing that I was due to be about 20 minutes ahead of schedule at the 17 mile mark, but still feeling decently fresh. No hints of walk breaks were entertained though I did welcome the return to the river for a quick dip to remove any heat build up. I stayed on the my gel schedule and refilled my handheld Nathan 22 oz. from a feeder spring before finally leaving the river (for now) and moving toward Highway 107 and aid station #2 at 17+ miles.

The reduced stress of racing was bring sections to me more quickly and really seemed to shorten and beautify the course in a way unlike past years. Maybe it was the lack of spider webs to run through but this was turning into a true experience! Eventually I reached mile 17 aid station and swapped bottles again to enter the out and back "4 mile" stretch to the first bridge. This section is always pretty tough for me.

Section 3- Bee Right Back Bridge
At a conservative effort I made my way downhill thinking 15 minutes would be about the time needed to reach the first bridge. I hit the highway parallel section on time and had not seen any returning runners yet, though knew there had to be at least two runners ahead. In a few minutes I saw the leader looking fresh, smiling and gobbling up the uphill. It was clear that this guy was not going to fade and he did not! Becoming the second runner in the 5 year history of Chattooga to break 5 hours! It takes a real battle in training and on race day to achieve that performance!

Soon number two rounded the bend and uphill also looking good. Then the lead woman powered uphill like a locomotive with an intense focus. 2 more runners were behind her and I was in 6th... apparently my tracking skills need some brushing up!

As I reached the turn around I removed the orange marking tape from my handheld and tied it to a branch next to the bridge hoping that no runner would bonus in this section this year. Then I turned and settled into the grind. It took 21 minutes to run "2 miles" down to the bridge... and so I figured on 45 to get out and back to the aid station. I figured on a good deal of walking on the climb out. I settled on a schedule of walking and eating during the steepest sections and running the rest which brought me up in only 26 minutes feeling great! I strategy to rely on next year... though maybe a bit quicker on the way down...

Section 4- PTSD 10
I had thus far had a very successful day. This is where I dropped in 2011, overheated, defeated and done. I had made the right call, considering the situation I had put myself in and now I was reaping the lessons of that day and prepared to enter the crucible of the PTSD 10!

I was riding a high of knowing now that I would finish... and also knowing that I was not racing, not PR'ing and not pressuring to move at any kind of effort or speed. Now, I had the whole day to get back if I wanted to and with that I entered the Chattooga watershed once again.

I zoomed downhill and continued to encounter the field of runners who were each smiling at the weather and the beauty of the day! After about 3 miles I reached a low point and began walking more and more eventually just walking. My stomach was queasy and I immediately thought of the spring water I had used on the way out. I was a bit dejected to feel so awful and wondered what I could do to remedy the situation. I tried burping to release gas from my stomach... a byproduct of gels it seems, but that made me feel worse and I immediately was dry heaving on the trail. My stomach cramped and it was honestly extremely excruciating. I decided to move on slowly... walking.

At this point I began thinking it might actually take me all day to finish... runners passed me and I greated each one eventually losing track of how many and not caring either. To my left was the river, my river, the Chattooga and I knew it would be foolish to not just soak this in and spend the time enjoying the scene. There are far worse places to feel this bad.

After an hour of walking I thought I might need to eat. My stomach was still uneasy but I knew I had to eat something. I grabbed a gel, down it, washed it down and suddenly I felt much better and began running the flats and downhills again, even some short climbs! My goal now was to reach the river and swim!

After a quick soaking I again reached the bottom of the re-worked trail section and a big ol' climb. Relieved to allow myself to just walk it in I made my way up knowing that the end of this hill was an hour (of running) from the finish.

More runners caught me as I reached Big Bend and day hikers were coming down into the river as well. I answered the typical questions. Finally I came to Big Bend Trail and the last real climb, 4 miles or so from the finish. My walk in the woods continued with a partner as Mark and I talked about trail running in Tennessee and North Carolina. When we reached the top of the climb I knew what kind of meandering trail was ahead so left Mark and went on running. I always feel great in this section of the course and with a perma-smile I weaved left and right and bobbed up and down over the terrain. Once final soak in the last creek crossing and I then walked the final approach to Highway 107.

I brought it home slowly, exhausted and feeling sick again... a gel at 1 mile to go felt like a waste... (cheapskate) but did the trick to allow me to at least run to the finish line without losing my bile. Into the finish line with a big group eating and chatting and laughing I could not help but feel so happy to be right where I was.

Eating beans and BBQ chicken did the trick along with a cold beverage. I scarcely moved until about 5:30pm when the Sunday runners began to arrive. The rest of the night was spent around a cozy fire with friends of the trail.

...and though we've only met, we've known each other long.

The Zen of the Road Side Sobakawa

2012-04-12T11:45:00.001-04:00

I had just crossed the busyness of Hwy 421 and its evening flow of traffic being herded from light to light.

My day's 10 miles behind me and my car just out of sight and around the short bend in the road ahead. I could sense the calmness of another chilly spring sunset as the sky drew pale oranges through its wispy vapors.

With an off day preceding the run I was feeling the pep in my step enough to close this run with a flurry of playful speed. So, like days past when I came upon those familiar crumbles in the edge of the asphalt I just gave a few skips and leaps to negotiate the area. Zipping down the incline I felt smooth and light.

From the corner of my eye I spotted a beaten down old sports car which grabbed my attention for a split moment as it drove in the opposite lane and came to a stop at the intersection.

I then felt my right foot cease its forward movement, impeded by a chunk of fatigued, rogue roadway.

My left foot trailed behind still in its plant position. My torso was rotating forward, laying out into the space before me. Time slowed... My body left the ground and was moving through air, suspended and weightless.

In temporary flight, I scouted for the more dangerous areas to land and to avoid. My trail-mind kicked in first searching for trees, rocks, roots... Then my road mind spoke up with its warning...

"This, is gonna hurt..."

My survival brain kicked in, "ROLL! (idiot)..."

I tucked my left side into a sideways log roll hoping to minimize the skin damage and avoid anything big being broken. As I touched down, time sped forward and instantly caught up with the fall.

In this rush of gravelly sounds I lay still with the passing, distant 'whoosh' of commuting vehicles. I heard the idling of that beaten old sports car at the stop sign waiting to merge into that stream.

I was still laying motionless and groaning in discomfort. Apprehensively delaying the inevitable body parts check list to come once I moved.

The gravel was comfortable now that I lay there motionless. The chilly air had cooled the small pebbles and in this moment nothing ached or stung or bled, not yet. Laying there I felt the gravel acquiesce to my still weight and shape... finding the zen of the road side sobakawa.

Tanawha Trail with Bonus Option!

2012-04-09T11:49:00.000-04:00

(Clockwise from L) Caleb, Santiago, Sean, James, Mark, Tim, Jenny, Ashley

A few weeks back Mark at Big Foot Trail Runners put out an invite for a group run on my local long trail... the Tanawha Trail which skirts below Grandfather Mountain and parallel to the Blue Ridge Parkway.

So, on Saturday morning a group of 8 runners collected in the random April frost. We were still shivering as the full moon descended and the welcomed orb or warmth arrived. With a smattering of beeps signifying modern runner's resumption of movement... we were off on an adventure!

Beacon Heights to Upper Boone Fork
We began at Beacon Heights still foggy and finding our rhythm on the extremely technical trail. The Tanawha here, is mainly comprised of large flat rocks and spindly roots and is very rugged. So, we plodded on and went with the flow of the trail knowing that we would have a minimum of 13.5 miles to cover from end to end. Plus, we had the option of ascending a short 5k one way add on to Calloway Peak atop Grandfather Mountain.

Resting in the woods on a chilly morning

Every couple of miles we would regroup at intersections or beautiful scenic vistas which allowed each of us to run at our own comfortable effort for the day while also getting to chat it up some while refueling and recharging.

A Perfect Spring Day
Once the sun had risen we were all very comfortable with the morning temperatures and quickly shedded layers down to short sleeves and bare hands. The early spring had the trail looking fresh with young grasses and a variety of the tiniest wildflowers lining the trail with splashes of purples, yellows and whites.

Gradually, the Tanawha opens up bit by bit and becomes more runnable. However, still fairly technical through about the halfway mark around Upper Boone Fork where we had stashed supplies. Here we had a choice to make. Either go on to the finish for the 13.5 mile option or... ascend Grandfather Mountain to Calloway Peak.

Originally, Mark and I had loosely committed to making the push to the views above. With such a crystal clear day to take in the scenery we had been making the case for others to join us. We had thought the whole run would take about 5 hours... that we'd be completed around 12 or 1pm at the latest. It was already getting to be about 11:30am... we still had 90 minutes to reach the end of the Tanawha Trail and the trip up to Calloway Peak would add 10k round trip and about 2 hours of moving time... we were looking at a very long day!

How Far Up?
This was the question of the group while we refueled and refilled our stomachs, bottles and bladders. According to the map, the trail is 3.0 miles up... so "Just a 5k" was my answer and became a rallying cry iin the vilification of The Sean over the next 90 minutes of ascent! This "5k concept" sounded reasonable to the group so everybody who had the time to spare for the day decided to strap on their big boy (and girl) pants and go for the summit! We had 6 in the group and we were all smiles... at least to each others faces!

From lower rock outcropping.

We began leap frogging with walkers as we rejoined at junctions and tended to feet and gear for the long haul. During this stretch we passed and were passed by the same couple about 6 six times... we thought it was funny... they thought it was annoying. Eventually we did get clear of them and saw them again on our way down.

Nuwati is comprised of big granite cut in steps, very loose large rocks, washed out rooted sections and a ton of rich, sticky mud. Once we reached the junction with Daniel Boone Scout Trail (halfway up) we were all feeling the day... and a few questions came my way regarding how far this "F$%#ing 5k is..." I think they were kidding...

Despite the fatigue of the moment I knew we'd all be pleased to have made the tough climb to the top together and soak in the adventure of the day and the endless views from atop Grandfather Mountain!

Showing our good side.

Another mile up the trail and we began our scrambling efforts across large boulders utilizing cracks in the mountain to ascend. There were a large volume of hikers on the trail and as we reached nearer Calloway Peak the trail was more and more congested. We did our best to be ambassadors for our runner brethren as we moved on by hikers on muddy, splashing trails.

Finally, we regrouped at the first of the ladders at the final pitch. This series of ladders and cables assist humans in safely making the ascent to the top of Watauga County at 5,964 feet. When it was all said and done that little 5k did have a 1,700 foot climb therein, however I stick to my guns... it was only a 5k!

Atop Calloway Peak things were crowded. We popped out of the thick evergreen lined trail to the small clearing up top to find a large group of hikers. They had come from Upper Boone Fork where we had resupplied.

Atop Calloway Peak... Just a short 5k...

Our group of 6; hyper and fatigued, trail-bonded, euphoric, depleted and likely stinky trail runners were surely a spectacle. We were careful not to encroach though it is pretty tight up there, and we had been moving now for about 5 hours to reach this point so we wanted our share of beauty too!

Jenny kindly requested a photo after our rewarding journey to reach this point! I was so proud to be a part of this group having travelled rough terrain for the entire day! We take it for granted often, but this is a special thing we do!

"Get out of our way and snap our photo!" anonymous runner to hiker (jk).

View down to the lower rock outcropping

The Route Below Us is Behind Us & The Route Ahead Goes Below
From this elevation we could actually see the majority of our morning route from the start at Beacon Heights to the large outcropping and over to the Upper Boone Fork area. Looking down at the rock outcropping far, far, far below when we had our first "climb" of the day put a healthy dose of perspective upon our effort to reach this temporary resting place and also on our final push to where we stood having completed "a little 5k" during our long day.

This Way is Much Shorter...
Now, we had our chance to descend... 5k down down down... just watch your step! We took it easy and smooth in a group of 6 moving methodically across the water damaged trails of the Daniel Boone Scout Trail to eventually rejoin our beloved Tanawha Trail and our drop spot we had left from hours earlier. The hikers this time were less horrified by our fatigue and shared the joy we were experiencing on our downhill reward! "That looks like fun!" they genuinely commented as we whooped and hollered our excitement!

Price Park Picnic or Bust!
Personally, I was feeling fairly awful by now. I was getting hot and feeling a tad roasted in the sun. I took the chance at the Upper Boone Fork Creek to fill up and cool off in the cascades for a minute. From here we had about 6 miles to finish up and finally, the trail was opening up to smooth, rolling and mainly downhill single track. This end of the Tanawha is my favorite section of trail in WNC and so, despite my stiffness and fatigue after 6 1/2 hours out there, I was internally pleased to have a full bottle, good friends, a beautiful day and the willingness to take on this challenge at all!

As trail runners it is so easy to forget how fortunate we are to be healthy enough to believe in ourselves to such a level as to set out on these efforts we undertake. While we might joke about our sanity in this regard I believe this approach to challenging ourselves regularly and taking chances against our doubt is proof of positive well being.

Victory Lap!
Those last 6 miles were a cruise through spring time. We rolled downward on the whole, with a few mostly gentle climbs placed here and there in the landscape. We moved easily through large meadows and felt the spring breeze carry the freshness of the season over us. It is wonderful to savor the waning miles of a long trail day. When the final 30 minutes feels like a snap of the fingers compared to the 8 hours you have just lived to the fullest. The trail grounds down your anxieties and any worries are gone- it is just all good.

Upon reaching the terminus of the Tanawha Trail at the Price Picnic Park we emerged from the rhodo-tunnel into the meadow in a full sprint to the creek at the finish. Horrified, nearby picnickers shielded the eyes of their innocent young ones as these muddied, haggard and sunburned trail warriors emerged into the sunlight at full "speed" and "open" stride!

We bellowed and giggled and yelped our excitement for a day that will be long remembered. Finished, we slowly molted from our mud caked footwear to submerge our bodies and soak in the coolness of the frigid creek, again returning to the coolness of that distant morning.

Happy Running!

Happy Opening Day!

2012-04-05T09:55:00.000-04:00

Jimmy Smith Park 5k Race Report!

2012-04-01T20:34:00.000-04:00

April Fools Day...

No one believed that we were really going to run 31 laps around Boone's beloved Jimmy Smith Park.

But! We Did and... here's proof!

The Doubters

I received countless messages soaked in doubt. BUT in the end there were a few hardy souls willing to put trust in their fellow man and arrive this morning to partake in some fun-filled laps with a few other crazies for the Jimmy Smith Park 5k.

The Believers

Amazing Volunteers!

All told we had about 15 runners, a few spectators and a staff of 4 helping out totaling 22 joyous souls sharing in a truly unique running and community experience. Special shout out to James True who was unable to run this time but still came out this morning anyway to see how he could help! Runners are amazing and James set the bar high today!

On Your Mark

After congratulating the folks for taking the risk against the naysayers in their life we sounded the siren and the race was on! There was no going back. These folks were about to get the run around.

Annette, Wayne and Susy!

Wayne Middlesteadt quickly pushed to the front and laid down a blistering* time of 12:41! Actually set a brand new American Record for the 5k distance... well by name anyway.

No call from USATF on when the official record ceremony is to be held yet... but I know where we can host!

OK- how many @#%^ing laps is this?!
As the laps mounted and the runners counted (to five) they'd drop a chip into the timing system to keep track of progress. Most everyone was able to keep up, but hey... this was too much fun to get bogged down with the minutia and others gladly tacked on a few bonus laps along the way!

Chip Timing system

*31 laps for the "5"k... (okay maybe 3k?)

Navigation of Jimmy Smith Park

Lot and lots of left turns... 62 of them.

Fortunately nobody got lost on the course. With its .07 miles per lap the JSP5k course covers little ground, slowly. With two "long" straightaways and two sharp left turns at either end of the loop we heard many remarks referring to the nearby Bristol Speedway. But, with 4 aid stations placed on each loop there was plenty of opportunity for a pit stop to get refreshed.

And raising money!?!

Our FREE race with FREE shirts and FREE door prizes was accepting donations to benefit the Jimmy Smith/Bill Paul Endowment for Mathematics Education or JSBPEFME for short. At the end of an hour we had made more than $150 to support this endowment!

We could not be more happy about the day, the energy and the community feeling of the first ever Jimmy Smith Park 5k! See you next year?!?!???

A strong pack of JSP5k'rs

Running Thunder Review

2012-03-16T10:36:00.000-04:00

With tired legs and general training fatigue I pensively watched the weather reports rolling in. Severe thunderstorms were to roll through around 5pm... my run to begin just after. Earlier in the day I had taken in a portion of a radio program with Tom Ashbrook which set the sound scene perfectly for this type of day.

As I tied my laces I heard the first rumbles and exited the car to look up and see a swirling cauldron of threatening dark clouds. They seemed to be suggesting warning as large bolts of electricity zapped across the sky and rumbles rolled across ridges.

Getting Started

Photo Courtesy Watauga Cty. Road Conditions FB

Ceremoniously I pressed 'start' on my Timex and saw the storm racing westward across the sky... and in my intended direction toward the Greenway. I moved out conservatively and watched carefully to ensure I was staying to the periphery of this storm. It was a beautiful system from a distance with deep darkness and highlights of silver clouds. The clouds had the appearance of metallic permanence and were literally awesome!

Holding Pattern
Reaching the Greenway I came to the blustery energy of the edge of the storm. Debris was being elevated directly upward from its resting place and swirled across the sky at impossible speeds! At times I thought I witnessed robins being carried away instantaneously while plucking afternoon worms.

Rather than continuing into this scene I made a hard right and ran a spur along the storms edge. Large plops of rain began pelting sporadically and the smell of warmed asphalt being cooled filled the air.

Eventually completing a 10 minute loop I found myself again in the storm. Running upward on a ridge lightning assaulted the ridge to the west. With only the river between these two high points I felt as if the bolt was within reach- or I was within its reach. But, I pinned my bets on the idea that I was flanking behind the worst of the energy as I darted my way under the power line section just above the Kennedy Trail. Ironically, I moved across a grassy outcropping hoping to sneak around the true threat of deadly force.

Rain Forest
Back in the protection of the forest, the rain began falling steadily on inert fallen leaves. The wind was calm now and the air's danger had dissipated. Birds sang under the rhythm of dropping rain. A symphony of infinite drips, spring bird song and the subtle sound of trail under foot became my entire reality. Running an easy effort my breath fell into this soundscape as distant rumbles of thunder continued to fill the lower levels of the scene.

All this followed two days of 'heated' runs (in the 70's here in March is HOT). The relief of running within such cool rain gave me a slight chill. Balanced perfectly with the coziness of aerobic exertion this run became a homecoming to a season. A true sign of spring is the first thunderstorm run of a year.

Happy Running!

Sirens of the Season

2012-03-14T16:01:00.001-04:00

It's that time of year again, the time we all love. Spring is in the air, there is green everywhere! We get to indulge to excess and have our peers support us in this endevour! Yep it's St Patty's weekend and that means lots and lots of... running (and a brew or two).

St. Patty Plans
I won't be racing, or travelling much for my Siren Season running this year. In fact, I may find myself dizzy on The Dragon for hours on end loop on loop!

However, rest assured, when things get tough/boring (never) I will have visions of cold hops filling my head (that's a pun)! and if that doesn't work... I have other visions to fall back on.

The Sirens of the Season

Let's welcome those Sirens as they ring in the St. Patty's season again this year. I am not much for tradition but for in a handful of things; Opening Day, trail racing in June, our anniversary and birthdays and The Sirens.

So, happy Siren Season to you all!

A Week of Weak

2012-03-13T10:38:00.002-04:00

It was to be the week of a thousand miles... well 70 anyhow. I had it all planned out, with long runs, easy runs and which trails I was going to revisit and explore. With Lynnea and Sylas taking a grandma visit I had nothing but time and growing daylight to wear myself out.

Day 1

A Brand New... Gator!

That Friday I was all set to go... out of work early at about 3:30, right? WRONG! Our agency was at the semi-annual Christmas Tree Show and we won a brand new Gator 4x4... well with a sick boss guess who got to stick around until 5:30???

That's right ME! Once sorted out I headed to a revised edition of my planned run and got in a misty, muddy 7 miles with Lily dog. However, we had run out of daylight and found ourselves with 3 miles to cover of uphill technical "running" in the dark, foggy night time along the MST. Headlamp, yeah, I had three of those in the car. We just settled into our brisk hike on a spooky woods walk back to the car.

Day 2
My throat was a little scratchy but I figured it was just from the moist run the night before. Saturday I had a long run planned so I drove to Tennessee and the nearby Roan Mtn. From Carver's Gap I ran northbound on the Appalachian Trail on a chilly in the shade, hot in the sun kind of a day. I had no idea what the trail was like, except the initial section would reach the summit of Roan Mtn. (or close to it). Up top it was icy and slick in spots with what I thought was technical trail, very rocky. Once crested I slid off the back side and found that the north side of Roan Mtn is very very very steep. From 25 minutes into the run at the crest to my countdown timer 'beep' at 70 minutes I did a lot of very steep, downhill running. VERY STEEP. In fact as I made my way down I often contemplated turning back and trying my luck going south bound for the remainder of the run... in the future it is what I might just do.

At the turn around I stood still for a few moments eating a gel and thinking... okay, tiny steps. very. tiny. steps.
After making my way gently down the mountain for 35 minutes I figured it would take an hour to get back to the crest before a gentle run off the other side to the car and something cold to drink.

Within 200m I realized my plan would be ambitious. I should walk this I thought, but I did not set out to walk so, I ran and ran and ran, about 5 1/2 inches at a time. And, don't you know... I made steady progress for 45 minutes when I reached the last step of the climb up. And, then I found myself hiking. I was about 1:50 into the run, my longest by 25 minutes to date and the trail was loose, rooty, rocky and had become less runnable for my condition... so hike was it. My heart rate stayed elevated with the effort and soon I reached the crest again. Back down to the car with the open stride and dodging the ice on the trail. And... more sore, scratchy throat. Iwas a little tired. Surely just the wet, cold running. Surely.

Day 3
10 miles on the books... and ready to run once the weather cleared... which was to be early afternoon. So I waited and then soon felt chills on the skin, a pulsing headache and then... a fever of 100.7. Change of plans. I had the flu and was condemned to the house for 7 days... ughhh. What's the line about making a plan?

I did get in a little running on the nice days of the week. Fortunately, Lynnea and Sylas were away and so did not catch the bug too.

9 days later...
Last night I was finally feeling better and determined to get in my 12-athon run. Having been in the rebuilding mode this year this is the first 12th of the month that I have been able to actually run 12 miles!!! So, watching you all from the sidelines on the 12th of each month has been motivating. The run was probably the best of the year. I was rested and got in some strong climbing with tempo on the flats and built into some 10 race effort on the return. I was able to run an aggressive pace for 86 minutes!

Lesson: Next year, I'm getting my flu shot!

2012 Iditarod

2012-03-06T13:07:00.001-05:00

Lynnea and Aster ready to run!

Now that the humans are off the trail it is time for the real stars of the show! The 2012 Iditarod has begun! The sleds are out in the wilds of Alaska with dogs teams of 12-16 covering mind boggling distances.

As the boss of two huskies myself I have a fondness for this race, and an amazing fear full respect for it as well. The differing types of dogs running the race is an interesting aspect to consider. While many of us this of sled dogs as the beautiful Siberian Husky, it turns out that these pups look better than they perform.

Their beautiful coats and stocky build are not conducive to speed, though they are durable and dependable. Their attitudes are strong and as anyone who has ever lived with a Siberian can attest to, when they want something, they know how to get it.

There are a few teams who run all Siberian dogs at the Iditarod, but you have likely never heard of them because they don't finish in the money. They are running for adventure, not for prizes and I think as runners we can all appreciate that.

Alaskan Huskies

Alaskan Husky (VT)

The true stars of the Iditarod are the Alaskan Huskies and they are NOT the Hollywood image of a sled dog we have all come to expect. They are instead a very carefully chosen mixture of breeds, they are genetically blended racers. Speed and endurance are important, but the temperament of the dogs is what really sets them apart. They must be able to get along, to endure hardship and to love the long days and nights on the unforgiving trails... sound like anyone you know?

One Human Crew
Over the course of 1,150 miles a human is responsible to be the travelling crew for each athlete. The Musher needs to adapt to each individual athlete's needs for performance and survival. If you are at all interested in canine behavior, psychology or endurance then go ahead and immerse yourself the world of the Iditarod. Just don't fall asleep on the sled...

Our Team
Here are couple photos of summer cart training with our rag-tag team of runners. Aster's exuberance is taking her off course, Lily is dutifully following per usual and Goliath is wondering what we've got him into this time!

Aster exhibiting her leadership "qualities"

Back on course: Goliath agrees to trot along, but refuses to pull, he'll leave that part up to the ladies. Lily likes to snuggle, even while pulling. Aster is already tuckered out... a great leader! Looks like we'll have to wait another year before taking our shot at The Iditarod!

Goliath (Meremma) feeling crowded by top runner Lily (the lover)

Spring in My Steps!

2012-02-24T13:50:00.000-05:00

Moving right along... from the lethargy of December to the frustration of January, February has brought on a fantastic sense of progress. The bike is gathering more dust and the shoes are getting more and more time on the asphalt!

This has been the best week yet with actual training mileage and paces falling into more to be expected parameters.

Total Time by day- 4 week period

I continue to get in my time for the week as I have for 6 weeks now post injury- Though, now the composition of that time is altered and favoring the impact of running on asphalt (mostly). The road miles have allowed be to recenter my stride, opening it back up.

Running Time by Day- 4 week period

The core work and strength training continue to pay off as I feel fresher and quicker at this stage in training than I have in years! Those winter pounds are melting away like the snow we never had and each day I feel more like my athlete self and less like a heap of organic matter. All positive signs.

Many more miles and minutes lie ahead as I quest toward redemption in June. I can feel satisfied with falling in love with the process again, finding and flirting with the threshold which may induce the queezy loss of stomach contents. But- most of the miles are done at cozy paces with a focus on form and cadence! Most days are filled with warmth this year and on one hand I am sorry I missed this perfect winter training season. On the other, I am thankful to not have start from scratch in the blizzards of 2011.

I hope you are feeling renewed as I am as the year settles into itself! As the days grow longer and warmer the trails are calling me! So, who's ready for spring trail running!

FREE Race. FREE Shirt. FREE Fun!

2012-02-22T11:29:00.000-05:00

Please visit the In Clean Air Jimmy Smith Park 5k page (tab above) to learn of the exciting new opportunity to run 31 laps around Boone's favorite park. Brought to you by Rays Weather!!

What's in it for YOU?
FREE entry, FREE shirt, FREE door prizes and more FREE fun than you could shake a stick at. Though I need to warn you, shaking a stick around this many people in this 60'x20' could be a disaster, so let's leave the stick shaking for another time. If you didn't know the other runners before the run, you will by the end!

More information to come concerning donations toward one of Boone's most deserving charities!

Aster the Disaster: running with dogs

2012-02-16T10:14:00.000-05:00

Aster the Distaster

Last night I was all laced up and ready to set out for a pedestrian 4 mile recovery run. As I walked toward the door our oldest Siberian Husky Aster howled and whined to me, pleading to get hooked up with this excursion.

When Aster runs with me, she generally falls behind pretty quickly- after her initial JV jump start where she typically drags me down the driveway against my aging stiff sinew's wishes, she usually reaches about 600m and peters out.

An Evening Run
But last night I was able to get her attention and reign her back a little as we sauntered down our driveway, partly for her benefit and mostly for mine. Rebuilding mileage has me cracking open a new exoskeleton for the initial half mile of each run these days. I keep thinking, believing that eventually this period will end and I will progress to "an easy10"... that does still happen right?

With the warm up done I was happy to see that the little girl was settling in to her trot/ jog. Her internal drive prevents her from really easing into a pace that behooves her until reaching exhaustion... then it's a drag fest to make it home- me pulling from the front and urging her to a few speedy steps.

Without a watch I was unsure of our speed last night... just slow and very cozy steps! We reached the first real climb at mile one which goes on for half a mile gaining a couple hundred feet. Upon reaching its apex I could sense that Aster was about ready to turn home... 3 miles would be her fitness limit.

...You Wanted to Come Along!

Warm Winter Evening

But- The Sean had four on the books for the schedule and so onward we pressed... she was unsure about this but I swore to her that 1) this next part was all downhill and 2) there is a creek at the bottom where she could rest and swim.

With our deal struck we meandered down the winding country hill reaching grassy fields.

Refreshments
A few minutes at creek side and with whetted tongue and paw, Aster's spirit was again ready to go. Now back up the hill half a mile... (this was the trick she hadn't seen coming). She trooped onward though and handled things well through the final climb into 3.25 miles even if her tongue was dragging a wet streak on the pavement! I could tell she was having fun and the cool temps made me more comfortable with wearing her out a little bit.

Community Watch
The "finish line" is a community watch sign which sits neglected, miles from civilization and shot full of holes and it marks my cool down toward home. Aster was bushed after our "race" to the finish line and I would guess we took about 10 minutes to cover that final 3/4 of a mile, a great chance to soak in the winter's evening air and calm feeling that set in with a successful easy run.

Arriving home in the new darkness of the night Aster headed for the water bowl, the scraps of baby dinner on the floor and then plopped down for the night of quiet sleep.

Country Runner, Treadmill Runner

2012-02-13T17:03:00.000-05:00

Last week I added a new location to my running resume! A work trip sent me packing with my family to Lancaster, PA for an annual summit on all things dairy. Now, as exciting as it is to sit in an expo all day I was also looking forward to getting in some new miles!

Leg One- Virginia is for Runners
The first night found us halfway in a hotel room in Virginia. We checked in, got Sylas (mostly) settled in and I took my key card to the fitness room to get my fitness fixed! Finding the treadmills on the back wall and the remote tucked away in a cup holder I pressed "quick start" and quickly realized why I hate treadmills all over again... they are BORING! Or, to be more accurate, and to paraphrase my high school English teacher Treadmills (books) aren't boring, I am boring.

As true as this may be, I find myself always pushing the limits on the treadmill in a desperate attempt to make this exertion interesting. Within about 10 minutes I was playing with the programs on this particular model to see what this belt had to offer. After 10 minutes I gave up... not able to outsmart the thing and I settled on going manual with a hill session. After 30 minutes at a steady pace with 3 minutes on 5% hills and 2 minute recovering on the flats I had my work in! and I was even excited about it. After completing this run I actually felt as if I had found my fitness- at least the mental approach- and I had somehow walked out of that room as a runner again... after all, who but a runner would play games with inclines and heart rates?

Leg Two- Farm Country
On we drove north and reached our home for the next 3 nights in Lancaster, PA. Racing the end of the day I snuck out onto the gold course for a gentle recovery and shake out run. Up the rolling manicured hills, down toward ponds and migrating geese... taking in the gentle breezes as they persuaded the weather vane this way and that. Running by fields of "fragrant revitalization" accompanied by the old barns and livestock. With the sun setting low I made it through a thicket of evergreen and through a small covered bridge before reaching our room... quietly so as to not disturb any tiny nappers therein.

Leg Three- Double Trouble
The next day I had to work all day, but was still able to get in 4 miles in the afternoon and then another 4.5 that night- pushing the patience of the security guard who wanted to lock that fitness room up early... but hey- 11pm is 11pm. Around 10:30 I was halfway into my session of 30 minutes easy when this large fella entered. He walked around, peaked into nooks and crannies looking for terrorists? or suspicious packages? until a minute or so passed and he informed me of the hours of operation.

"Okay," I breathed, "It's like 10:30 now?"
"It's 1035!" he corrected.
"Thanks, I'll be out at 10:50."
"Whatever, I'll be back at 11."

Feeling suddenly safer I finished up my run, wiped down the TM and soggily made my way back to the room after passing through a lobby of pantsuits and ties a few drinks into another night. It brought me back to weekend nights on military bases...

Leg Three- Father Fatigue
Snow fell that next day and I was able to get out for a chilly, slick recovery run on legs that were ground down to nothing. Rebuilding is hard- and just running 4 miles a few times is a real challenge over a few days. I was dragging, stiff legged and wishing for this phase to end quickly... Sufficiently frozen I ran back inside and rested with my family before getting back to the TM for one more effort later that night.

Leg Four- "Cross Country"
Having begun the week with a TM program I wanted to end it the same way and I set out to see what this older machine had in store. I chose "Cross Country" profile and set the speed to the same as the previous workout from a few nights prior. Recovery and warm up were flat before bumping up to 4% for 1min, 8% 1 min and 4% 1min, recover 1 minute flat. Then onto a succession of hills in this same format with increasing grades. That initial 8% was tough- and I was worried about that oncoming spike that would be the 3rd and 4th hill segments... it looked like a much larger spike but I wasn't too sure how to read the dots yet and just hoped for something sane... like 10% grade.

I was fatigued following the second 4,8,4 hill and now noticed that the next increment was a 6,12,6...

okay- just settle in. 6% was alright not too bad the first time... but that 12% grade made me question everything I think I know... except gravity... I believe in gravity. I took it literally 12 seconds at a time to get through that one minute before feeling somewhat normal again when the grade returned to a sane 6%. My heart rate stayed elevated for just about the entire 6% minute before I had a little relief during the 1 minute flat. With about 20 seconds before the last hill began my breathing felt aerobic but right on the edge of bumping up with any additional load.

When the machine added the grade of 6% again I quickly thought of every excuse to reduce my speed or reduce the grade. I am not ready for this, I am tired from the week, I don't need to be doing this kind of work yet... Thankfully, each excuse came with a stronger message. Yes You ARE, Keep Going Anyway, Yes You DO.

Despite the dark cloud of doubt and convincing frame of mind that I was incapable of running this way- I did it anyhow! This, in fact, is exactly the kind of running I need to be doing regularly. Savagely difficult, muscle grinding, sweat pouring every fiber of my being effort running... it should be hard and bring about doubt and fear!

Even though I still hate the treadmill I am left with a feeling of gratitude for its availability to be there for me and to teach me something that a beautiful, manicured course cannot. I need to take on those ugly, difficult, impossible things and make them lessons to look back on and smile knowingly. It's called growth.

Happy Running

By Moon Shadow and Star Light

2012-01-31T11:05:00.000-05:00

Ten days ago I took a few jagged step out my door with the hope that I was running again... Off the porch and crunching along the gravel drive I was cautious and hopeful. As I swept left onto the countryside road my heart rate was already leaping to its max, seemingly. In no time I reached half a mile and turned for home one mile done... no pain all gain! Test one finished...

Winter Sunset

Over the next week or so I was able to get out for progressively longer runs without complication. 1.5 miles...okay, 2 miles okay! and then 4 miles, all at once and feeling almost comfortable and not really challenged, ALRIGHT!! These runs each followed by a Rungeon bike and lifting session and detailed previously. Total time 60 mins give or take.

Time for a Challenge
Two nights ago I was on the bike, peddling away, pushing hard, lifting more and feeling that urge inside to go (not to the bathroom...) out onto the road and RUN!!! Last night I arrived home for family time, played with Sylas, got the little man dinner and off to bed just after 8pm... (my new workout time).

With empty stomach and tentative hope I laced up, dredged out a headlamp from my pile of neglected gear and walked toward the front door.

"Where should I look for you?" asked Lynnea... as is customary, especially on night runs.
"Timbered Ridge loop," I blurted... now committed to a climbing 7.5 miler.
"Really? Are you sure?"
"I'll give it a shot... give me 90 minutes and then come looking for me."

It's the Final Count Down!!!
Out the door I stepped. The thermometer read 35 but with the crystallizing feeling in the air... the crispness of an arctic freeze I reconsidered my clothing. A single long sleeve, billed reflective cap, gloves... I stopped and considered going for more protection from potential ridge top wind. Trusting the crystal clear twinkling starlight skies, I moved forward with my warm up mile.

Another "Long" Run
I approached this 7.5 miles as a long run because... that's what it was! Nearly equaling last week's mileage in fact. So, slow and steady was the plan. Reaching the base of the climb at 1.75 miles in 15 minutes wasn't going to make any headlines. I settled into climbing mode and slowly made my way up about 800 feet over the next 1.65 miles. Grade? you can put a number on it if you wish. I'll just be pleased with having run up this monster which tests my conditioning even during peak training!

Climbing in the void of nighttime and starlight I had the very real sensation of elevating into the sky. My legs were stiffening and my breathing was deep (but not rushed) as I moved upward and forward from porch light to porch light. Clicking the headlamp on as I approached the sparsely populated mountainside but the majority of steps were made by the light of a waxing gibbous.

Give Us This Day, Our Daily Peak
Somewhere around 32 minutes I reached the top of the climb. All around me were rolling fields of grapevines or cattle. The cattle startled and stood to investigate. I could vaguely make out a ton of dark shadow and two beady red dots staring back at me. Intermittent sparks flew from the electric fence and I wondered what was causing this discharge? At about 25 degrees up here there was nothing stirring... maybe dust? or is this a common effect?

I looked forward to the next few miles. From here I had flat and rolling downhill on packed gravel roads. With headlamp out I settled into a steady pace on such a still night. I love the crispness in the air of winter. Even within the constraints of my current fitness level the winter air can make you feel like an athlete, can lend a rhythm to your movement and a clarity of thought not found in the more humid times of the year.

Moon Shadows
Descending from the meadows I reached the forested areas and now the moonlight was filtered through the skeletons of tree tops. I picked my footfalls carefully discerning unevenness in the road from the superficial webs of moon shadows. I began feeling a bit of an ache in my left foot... I had expected some tightness at some point from fatigue... but this was a tad alarming with 3 miles of downhill running to go. Was I running too cautiously?

My training plan for June's Race has goals written at the top:
Some of those goals are Double Top Secret... but the approach is as much of a goal as anything, in fact more so. Keys: Climbing Endurance and Downhill Tempo

With one key addressed for the day it was time for part two... Downhill Tempo. Time to stop holding my mass back from going downhill and just run down the damned hill.

Within 2 minutes the crankiness in my left ankle dissipated and I found the long hidden, open, powerful stride. Now, of course, I was running downhill in the dark... if you can't feel this way under these conditions then you aren't going to... not any time soon anyway.

As I moved downhill I soaked in this feeling of freedom of movement, the gliding along with crisp air sliding over my rosy cheeks. No more thoughts of worry... is it too cold? is this too demanding? am I going to hold up? None of that. For the first time since early November I was just moving my body with seemingly no effort, driving efficiently under my own power toward a daily goal and the goal that sits on an unseen horizon.

I turned back into my driveway gently slowing to a trot then stepped onto our porch. With a push of my Timex the run officially ended in 63 minutes. A challenge that I was looking for completed.

Happy Running!

New Features

2012-01-27T22:57:00.000-05:00

Just a blurb on the blog to point out that The Sean has made a few page additions to The Blog. Look up there... toward the top of the screen, just below the banner... now, click and explore those tabs for pages loaded with information related to The Sean's suggestions for endurance related reading, podcasts and movies. You can also find some information on favorite running routes in places The Sean has called home!

Happy Running! ... and where is all The Snow?!

Boring Adam's FYTO5k Virtual Race

2012-01-26T12:58:00.000-05:00

Last year I ran in Boring Adam's Freeze Your Thorns Off 5k Virtual Race. I had a great time dragging my winter weight up and then down a 3 mile hill in tow of a little husky... she was probably my savior for breaking 20 minutes (on the downhill at least)! Video Evidence.

Now, the time has come around for the 2012 version and there is still time to register. Just go to The Boring Runner and leave a comment that you would like to run, because you do. It might just be the reason you get out of bed for your run on Saturday morning...

After all, you don't want to wait another 12 months to Freeze Your Thorns Off, do you?

Good luck!

Initiation Phase

2012-01-25T11:58:00.000-05:00

Picture a flat sandy beach. You have a vision to build a drip sandcastle... but, it is going to take time and consistent application of endless handful of goopy beach sand before your idea will materialize. For now you have an idea, a plan and inspiration.

I am running now.
Just last night I reached 2 miles for the first time this year! I even ran the uphills hard. Of course the downhills were hard too, and the flats also hard... it is all hard at this point. The battle is just to move the sand from where it sits inert to the wide base of what will become achievement.

With the initiation phase upon me, the lungs expand and oxygen seemingly eludes grasp, the powerhouses of the cells have withered away and that metallic taste accompanies my exertion... that taste that fades after resuming regular training. I feel as if I am dripping much of my effort onto the ground around me, not exactly wasting effort- but looking forward to the efficiency that comes with consistent practice of a trade... the efficiency of practiced expertise.

From Zero to tired in 60 seconds
I have not been in this phase of conditioning for years and years... it's difficult to recollect how long- but I would pin the tail on the donkey of 2007... maybe 2009. Now, I am in full on beginner mode. Though, I do have experience on my side. I know that there are nothing but better miles ahead when the creation begins to take shape and small beacons along the way illuminate the process. In time I will be surging the uphills, gliding downhill and cruising my way across hours on end in beautiful places with renewed freshness and vigor. This perspective allows me to keep pushing through this stuck in mud phase!

For now, I am simply elated to be running again, no matter how searing the winter air is on my un-initiated lungs. The mere snapshot of a run I am getting at this point is beautiful. The trees are bare and offer distant views of the blue ridge mountains, the roads are fresh and new to me after the layoff. These scenes are mostly taken for granted during peak training as I am just settling into a run while covering these areas. Now, while moving so slowly and heading back so early I am trying to literally pay attention to every step along the way.

My big belly bounces 'bout as I move along and it reminds me of the long road ahead. I know where I am headed and where I have been. It can be frustrating to be here, but we have no other place to be except here and now! My paces consists of only run pace, period. There is no other gear to recover to, or to surge toward. There is run or don't and this is somewhat liberating.

Energized
The break has been good for my mind and spirit and allowed me to place my running within my life and find a real balance to all these aspects. With this relief I find myself returning to thoughts of performance with joy! I again think recently rare thoughts during the day.

"I wonder how fast! ...how strong! ...how long! ...how tired! ...will I be!!"

The ground has been broken on the building of my drip sand castle. I am not sure exactly what it will look like or feel like, but I have my ideals and time frame for progress. This urgency will allow me to stay focused. As I build I will drip large gobs of sand here and there and then fine tune with adornments and fine details to create a temporary masterpiece. This will stand in the end only as a memory and as a permanent feeling that lingers inside as a quiet confidence for what can be accomplished with a little dream and a lot of work!

Have you recently gone through the rebuilding process? Do you recall when you started running? Share your story!!!

I am RUNNING!

2012-01-23T10:43:00.001-05:00

This week I took a big step forward.

I had planned on not running until February 4th, focusing on strength and cross training while my ailing ankle recovered. However, with 2 weeks of completely pain free movement and the urge to get moving again I decided to do some striding last week. After completing about 300m of easy striding and waiting a day to see how my ankle responded, I was relieved to find that I had no residual soreness, no swelling, nothing noticeable at all!

With this feedback I adapted my plan and have begun the long process back to racing. Totaling about 5 hours a week for now, my training consists of the following:

Run 1 mile at a ridiculous effort for ridiculous pace :) In fact, the watch has been left behind for now!
followed by 50+ minute circuit on bike

alternate days of upper/ lower body lifting
(...and lots of youtube videos viewed while pedaling in place)

The good news is that I am living sore these days! That is also the bad news... I have a LONG way back to the place where I can say I am running and even longer until I can consider any racing. I am dreaming of running my old recovery routes... just a 5 mile "easy" run seems a long way off. But, I am RUNNING!

Turning the Corner

Two months of doing NOTHING and eating myself into the book of deadly sins has me facing a big challenge and I love a challenge! With my pants' waistline out of space, my fitness at a 4 year low and my mind fresh, I am optimistic about what this 2012 running year will bring me! The spark has caught hold and I am RUNNING!

Riding the bike to nowhere has brought back focus and allowed contemplation of where I have been, what I've been doing with my running and allowed me to make sense of my priorities as a dad and a runner. I see so many parent/ runners out there and know it is possible to do both well. In fact, each likely benefits the other!

With this in mind I am moving forward with urgency... a mile at a time for now, though in a blink of an eye- 50k and beyond!! But all done with a miraculous single step at a time!

Weymouth Woods 100k- an outsider's walk in the woods

2012-01-17T15:16:00.000-05:00

This was suppose to be my first attempt at 100k and I guess it was, since I did pay the fee and was prepared to start training... However, there was no attempt, not even a hint of one. With 2 months of detraining and hobbling I was happy to arrive at Weymouth Woods in Southern Pines, NC with the ability to walk without a limp or noticeable pain in my left foot. I am paying the price for impatience and poor preparation.

I arrived at Weymouth around 5 hours into the run with Lynnea, Sylas and Aster for a hike in the sandhills on a perfect January afternoon! I was really looking forward to seeing the progression of runners over the distance and how each person's demeanor may change when fatigue came upon them and the endless roots grabbed and woke them.

Lynnea and I toted the smaller mammals around a short loop on service roads which paralleled the inner course and allowed us to see and hear ultra runners in their natural habitat. 5+ hours in the runners were in full story telling mode. They seemed relaxed and energetic and in that magical place where placid euphoria masks itself as lunacy to the un-initiated.

Dropping Names
It was a bit chilly and boring for some to stand around for the whole afternoon so we headed back to the car. On the way we were fortunate to traverse one of the more technical sections of uphill trail... and with a stroller. Not ideal. But in between approaching runners we carried Sylas onward Pharaoh style to the top of this section. Here we spotted Daniel Lieb, Tommy Black and Georgia Snail each around the 50k mark. And all I had done was ride in a car all morning while these guys were just getting warmed up at the halfway mark.

I said good bye to Lynnea and Sylas and Aster and I tightened our laces for a long walk around the course!

We headed out with a pack of food and water, warm clothes and cheer to spread to the runners! I was happy to see Jade out there near the end of a loop in my favorite section of the course. We stood under the tall, straight pines and talked about all things ultra and commiserated a bit about nagging injuries. Jade is always ready with a smile which is such a powerful tool to go to battle with on the sometimes despairing trails.

Onward we went meeting runners of all abilities as they made their way along. Some were walking, some were crushing, some were recovering and some just enjoying the day for what it was without much worry about anything but the moment of perfection they were in. I saw Tommy and Snail again and they were looking really good now, relaxed, smooth and quick around 40 miles in! I was feeling really proud of these guys as they had obviously done the work and were executing perfectly when it counted.

All That and Space too!
There were a lot of runners out there on the 4.75 mile loop. But there was certainly much more space on the trail, no congestion. Even while walking toward the race Aster and I had a lot of time to reflect on where we are in our training. Well, Aster was reflecting on the bread she had just eaten and thinking ahead to peanut butter crackers. As Tom (2011 Chattooga 50k Winner) continued clicking off laps on his way to what looked like a breeze of a win my thoughts couldn't help but float towards spring training plans and a weekend in early June. The annual test of how I've been living and training and hoping I am able to meet my standards of performance and enjoyment!

I came upon the midway aid station and pushed through to avoid congestion and any dog phobic runners. It looked like a great place to spend some time and I hope to make a steady stream of visits to the hostel in 2013. I was really impressed with how firm the trails were in this section compared to what they can tend to be. These horse trails can be like beach sand when really dry but it appeared red clay had been brought in to remedy the situation. I am sure those who have run Weymouth before were appreciative of this update.

Running Bug
Aster and I walked our way to the swamp and the boardwalks as the sun was getting low. Runners had donned night gear; headlamps, jackets and gloves (and a tutu for one runner!). I could tell Aster was getting a bit low on batteries and my left foot was feeling a tad tired as well, (not painful though) so we began the trek homeward including some foolish RUNNING for about 3 minutes PAIN FREE. From there we walked home. Lynnea grew up about 1/2 a mile from the midway aid station and it was super convenient to just walk home after taking in this great event for the afternoon.

As the trail faded and the asphalt appeared my mind shifted back toward home again though left with the lingering impression of pride I feel to be associated with the kinds of people who would brave doubt every day and conquer it. This courage leads to success and tangible evidence of this was witness on a January afternoon in Southern Pines. I can't wait to be running it next year!!

For now... Onward to The Now!

Your Neck of the Woods?

2012-01-12T14:01:00.001-05:00

First off... some music to set the mood so you will tell me what I want to know...

Now. The Sean is still riding in place and lifting weights with no real "work" accomplished... but feeling better all of the time and the ankle continues to tempt his running spirit. So far The Sean has held out and stuck to his guns (If you don't count jogging around with his dogs and calculating yardage completed while doing so. About 327 yards if you are wondering, which is not zero.).

No pity party here. The Sean has his running memories to tempt him forward on to great things in the future even if a bike in a basement is the only place to be headed for now. There is a larger plan at stake here!

Summer fun with IMTR (L-R): The Sean, Rob, Rick (Photo: Beth M.)

Enough of that though. What are YOU doing as we reach the midpoint of January 2012. Sticking to your New Plan? Revamping your fitness? Excited for the Trials this weekend? Or, are you actually racing!!!!

Whatever the case, The Sean would love to hear about it so, dish it out!! Here's your chance to gush endlessly about yourself, no apology needed either. The Sean will even read the entire comment without checking his Facebook.

Leave a comment.

The Rungeon Sessions

2012-01-10T11:40:00.000-05:00

Just when I thought I was in the clear and ready to get running again I did just that. I laced up, and out the door for a 2 mile run. That was 10 days ago and I am still experiencing pain associated with this ankle situation which has led me to a decisive plan... rest. no running for 3 more weeks. Just stop and wait it out.

This injury stems from Table Rock 50, where I completed 35+ miles. That is where the damage occurred, but is the result of poor training, bad diet, loss of focus and over ambitious idealized "goals"; basically thinking I could tough it out mentally. Seems there is a physical aspect to running for 7+ hours too.

In other words, to run well, you have to run, stupid (that's me).

Enter the Rungeon
In lieu of the actual running I am going back to basics. Training has been reduced to a boy and his stationary bike in the basement (aka The Rungeon). 10 minutes on the bike followed by 5 mins of lifting, cycling through muscle groups in rotation for an hour more or less. Sometimes I ride hard, fast, climb, recover...

Staring at basement heating ducts and dusty cement for an hour can be dull though. To alleviate this boredom I just tote along the laptop with earbuds and surf the youtubes and Pandora and go with the landscape in my ears. Actually, this game is sort of enjoyable as I "race" along matching tempo, climbs and surges with ultra video clips or visualize challenging sections of courses I have raced or trained on.

Progress NOT Perfection
The ankle is feeling better... but I am not trusting it quite yet. I would rather miss a few weeks of running now and be certain that I am healthy and ready to begin training again. So, I will strength train, get in the core work, find games to play on bikes to nowhere and reset the system to be healthy for a great 2012.

I feel the motivation returning following challenging workouts in The Rungeon. I dream of running up mountains and across creeks and through meadows and snow storms and downpours. I dream of running again in the heat of the summer and under layers in wind blown freezing blizzards, down slippery slopes and gliding across crunching white single track.

But for now... I ride in place through the soundscapes of the Rungeon and I am happy to be making progress.