Twilight Trail Run 2011.

This last weekend kicked off with the Twilight Trail Run out at Bluff Point. This is usually one of my favorite runs of the year and this year did not disappoint. This marks the 6th time I've run this race and the second time that I've been bothered by allergies. My pace for the previous five years are: 7:42, 7:31, 7:15, 7:39 and 7:16. This year I ran the race in 55:22 - good for a 7:28 pace. I started the first 2 miles with a friend who said, after 2 miles that we were doing 7:35s. Since I was feeling crappy all week - I didn't want to push it too hard early and then struggle for the last half our - but in retrospect we were probably going a little slow at the start. I picked it up a little at that point and had the enjoyable experience of picking off people for the next 5 miles. In the end, my pace was about 10-15 seconds/miles slower than normal - but I think that was pretty good considering the allergies.

After the race I had a great time catching up with an old friend, drinking beer and then heading to Ortega's for a kick-butt chili relleno. Bascially just a perfect night for racing, drinking and hanging out - I need more of those in life.

Oh! My Back!

My back's been the story this last week. Sore enough to really bother me, but not enough to stop me from running. I agrivated it doing yard work two weekends ago and sleeping in a sleeper sofa last weekend probably didn't help. I've managed a few runs - but it's really taken it's toll on the strength training - where I'm afraid I'm starting to lose some muscle. Hopefully it'll get better soon.

I managed 34 minutes of running Sunday in NJ and did about 8 minutes or so of push-up/situps (I guess the back wasn't feeling too bad then). I then did the last hill workout with the team yesterday (45,90,120 x2). It felt hot but good and then I did a few more miles to bring the total to ~6.5. Today, since my work office was flooded, I decided to make the best of a bad situation and do my run in the morning after dropping the girls off at school. I did the 7.4 miles of the bluff point course in 67 minutes which is about 9 minute miles. Not great - but hopefully I'll be much faster with a better back for the race in 9 days.

My plan now is to swim tomorrow and try to do a long run Sunday or Monday. Then I'll do a speed session on Tuesday at Fitch.

Updated: new low weight - 153. It was after my trail run - but still, a low I haven't had in years.

Week 11 Done; Week 12 Underway

I finished up last week with a 7 miler on Sunday night. Sunday was miserable, but Sunday night actually had a beautiful feel to eat: low clowds, not too wet, great views down by Beebe Cove and Groton Long Point.

Week 12 started the next day with 4x1 mile intervals down around the Jupiter loop and Tyler Ave. They felt pretty good and I did most around the 7:10-7:20 min/mile pace. Yesterday I did the Twilight Trail Run course again - this time I picked up the pace a little compared to my last few 'easy' runs and did it in 1:04:30 - good for a 8:43 pace. That's exactly where I need to be for the marathon - so that's good.

Week 11.

I've already blasted through the first 3 runs of week 11. Monday I started out with a tough 5.3 miler by myself. It was the first run of the year that felt cold and windy and I hated it. It took me 47:30 to finish. Yesterday wasn't much better - I headed to Bluff Point after work and did the 7.4 mile Twilight Trail Run course. I finished the Haley Farm loop just as some local high school teams were gathering for a meet. Total time: 1:06. Today was much nicer - I was thinking miserable cold again and bundled up, but I had the 2 Dave's running with me and the sun was out and everything was good - total of 5.2 miles in 45:30.

Nothing to intense. Tomorrow I get a much needed rest day after 7/8 run days totaling 55 miles. Then it's my second and last 20 miler Friday - once again in rain and wind - what's up with all the rainy long runs? Hopefully it won't be too bad.

In other news - I received my new Brooks Adrenlines. They feel pretty good out of the box and I'll probably try them for 20 on Friday.

More Trail Running.

Did a difficult 'easy' run today - the same Twilight Trail Run route I did last week - this week it took 1 hour 6 or 8 minutes (can't remember). I'm not certain if this works or not, but I put my training log into google docs. Pretty cool - I can update it as I update the blog.

Week 8 Going On!

Today I finished my 3rd run of the week - a 7.4 miler that covered the Twilight Trail run course - albiet at a slower 1 hour and 6 minute time. It was great to get outside and run - I saw a few small frogs (must be small frog season), 1 deer and 2 chipmunks - tons of fisherman out at the point.

Yesterday I did the 6 mile loop at work including Avery (but not Jupiter) and the bitch, in 49 minutes - just over an 8 min/mile pace which felt fast (probably because I'm always starting pretty slow nowadays.

Monday I kicked off week 8 with a slow 5 miler with Larry - we were both pretty cashed after the CVS race Sunday so we took it very easy. I have to say, the more the days go by the more jazzed I am that I ran so well Sunday: 6:48 pace feels pretty good considering the miserable string of races and bad luck: (1) Washington Trail 10K [hills/heat], (2) Twilight Trail run [sick], (3) JP Morgan [sick/heat] and (4) Beach Run [quicksand beach].

Week 7 Easy Miles

I rounded out this weeks mileage with some easy medium distance runs: 6 miles on Thursday by myself at work and 7 miles around Bluff Point yesterday - both at about a slow 9 min/mile pace. Neither run felt particularly good and I'm a little worried about my speed heading into tomorrow's 5K race. So Ihave 25 miles on my only 'off' week - with another 5 coming tomorrow.

Twilight Trail Run

Last night was my fourth Twilight Trail run in four years. Unfortunately, I was not feeling well - either a low grade cold or allergies. I knew sniffing last years time was not going to happen, so I went out a little slow and figured I'd see how I felt after the first big incline (around the point). Turns out I was feeling ok, so I started to try and pass people over the course of the next 4-5 miles. I managed to even pass my running buddy - who started the race like a rocket - in the last mile of the race - so that was good. My un-official time was 56:36 - good for a 7:39 min/mile pace. This puts it slower than the last 2 years - but ahead of 4 years ago. Overall, considering the illness, a decent race and probably some good training for the JP Morgan Qualifier in 2 week.

This week, I also did an easy 5.3 miler with DaveB and Larry on Wednesday - combined with the bookend races that gives me about 20 miles of running this week.

Lil' Rhody Runaround - 8 Mile Trail Run

Today I headed out for the lil'Rhody Runaround - an 8 mile trail run through Burlingame State Park in Rhode Island. I almost didn't go due to illness - but this was my last possible race of the year so, good or bad, I decided to head out.

I started ok, tried holding back a bit, and realized at 17 minutes that I was in for a long day. About 1 minute later I stubbed my right big toe hard, shooting pain through my foot. I managed to regroup and keep chugging through the next few miles. Around mile six, I again missed a turn and was fortunate that someone close behind called out. Soon after that we hit a series of small, but difficult hills and more technical trail: the trail was knotted with hard, tree roots about 1 inch in diameter, that I noticed had given me a bad blister in my left foot. 2 miles to go - more of the same for another mile, then mercifully, the paved road back to the Burlingame parking entrance: 1:08:32. Not great, but certainly better than I was thinking throughout most of the race, and pretty decent considering (1) the cold/flu I've had and (2) the technical make-up of most of the course.

Bluff Point Trail Run

I needed an easy run today. The weather was 50 and windy, so I headed to Bluff Point and did an easy slow 3.8 miles.

A Pair of Easy Runs

Yesterday I went out with Dave at lunch to do a pretty fast/easy 4 miler in 30:20 (7:35 pace). It felt great and was a beautiful day. Today, I wanted to mix it up a little, so I headed for Bluff Point after work and did the loop which is about 3.7 miles. I think it took about 29 minutes (~7:50 pace). In general, the runs are feeling easy. I have over 11 'equivalence miles' for the week and will be doing a long run home tomorrow and the bike into work on Thursday. Friday I finish with a tempo run.

Kids in Bed Brick

So I managed my Brick tonight: 57 minutes riding (~11 miles, all trail) + 18 running (~2.2 miles). This would be about 5 eq.miles - so a pretty good night. Actually, it marks the most miles and minutes on the bike so far. I'd like to do about 3 more 60 minute bricks (2 with a road bike) before the triathlon. Yes, I'm going to try and do it, and maybe even bike in a few more times after that - can't let the fear of getting run over by a car keep me in one! Although, I have to say - hitting the Bluff Point and Haley Farm trails tonight was awesome - I may have to try that workout again. The 'Twilight Trail Ride'. I saw 2 deer and one ground hog and a few cute baby rabbits.

My totals for the week turned out pretty good: 20 miles running - flat out + 3 eq. miles swimming and about 3 riding - for about 26 total - my largest in a while. Not bad considering how well I was doing mid-week. Hopefully I can bump that up a tad more next week. I'd like to get close to 30 two weeks in a row. And maintain some good cross-training aerobic capacity through August before bringing back some speed and tempo work in the early fall.

Filling out the Week

So it's been a busy week at home and at work. I did 5 miles yesterday with Dave from work at a pokey pace. My legs still felt like dog meat after the hills the day before. I ended up skipping the swim workout so that I could help my wife setup for my 2-year old's birthday party (which is tomorrow evening).

Still, after missing Monday's run, I needed to get out again today. I initially wanted to bike in today but the rain discouraged me, so I ended up leaving work a little early and going for what turned out to be a beautiful trail run - back at bluff point. I just did one loop (~3.6 miles) at another slow pace since the legs are still sore. I was absolutely stunning out - the sun was shining, but it was in between rain storms so everything appeared very bright and clean. I saw some very vivid blue jays, red wing black birds and even a racoon scooting along the trail.

Now, I'm left with the need for yet another run or bike tomorrow - as I need to boost my mileage some more, but I've also got to get home reasonably early for the big party. It's just a busy week. Oh, and Jen has a new car.

Twilight Trail Run 2008.

Last night was the Twilight Trail Run out at Bluff Point State Park. As it has the last 3 year, it rained on and off the whole night. Despite the rain, the weather was almost perfect for running - temps in the low 50's and breezy, but not windy. I felt very good early and pushed the pace more than I planned, since after a little bit I felt as though I could get a pretty good time. Racing without my lost GPS probably helped. I kept the leg turnover going, but tried to pull up a little until I had made it around the Bluff Point loop, then I made a push along the Amtrak rail line and around Haley Farm. At that point I knew I was probably running a good time. I ended up strong, but exhausted: 53:45 good for a 7:15 pace - much better than the previous years.

I then hung out for about an hour for waiting for the raffle drawing. I never stayed around for the raffle - just about everyone won something - I won $50 dollars of car washes. So if you live in the area and need a car wash, let me know. I wrapped-up the night getting some rice-spice and noodle 'drunken noodles' and a mic-ultra (I forgot to throw the Cottrell in the fridge).

Not that they read the blog, but I'd like to thank the race organizers, the many massage volunteers and the ham radio geeks. And of course, I'd like to thank my wife for the support and the night off.

Today, I got up at 6:30 with the kids, and feel a little sore, but not too bad. My total mileage for the week tops out at 23.5 miles (liberally including my walk and swim). I have one more week with hill training, then a few track weeks before the JP Morgan Chase run. I'm feeling pretty good about heading into that, since my first 2 runs this year have went very well. I'm pretty convinced that bumping up my weekly mileage and sticking with a weekly long run has really helped.

Trail Run

I couldn't go out today at lunch, so I did ~4.5 miles at Bluff Point after work. Total run was a little over 36 minutes. It felt good. I could've went longer, but I have hills tomorrow and I didn't want to burn out.