Saturday, January 12, 2013

Progression Run

I never got out for a run yesterday. Shear laziness. However, if there's a bright side, I was kicking myself hard over it. And though I'd hardly count it as any sort of real training, at least Kate and I did go out ice skating last night.

Zamboni. 
I looked to make up for it some today by putting the pedal down. I tackled a very hilly route and ended up with a true progression run, putting special emphasis on proper form on the downhills. Splits were 8:50, 8:22, 8:03, 7:51, 7:32, 7:29, 7:15, 6:44, 6:40 and for the last 7/10 of a mile I was at a 6:20/mile pace.

Went well. Everything felt fine. Only complication was I was a bit overdressed. Wearing a fleece pullover was really dumb, should have went with a single layer windbreaker, or just layered a few shirts.

Looking forward to putting the new mash tun to use later this afternoon to brew a batch of amber ale while watching the playoffs.



Ran 9.7 miles @ 7:33/mile pace.
Paved roads.
Very hilly.
Around 40, overcast.
Saucony Kinvara 3, shorts, fleece pullover, short sleeved shirt, beanie (shed), gloves.

Thursday, January 10, 2013

Recovery

Recovery run on tap today. Energy was great. Motivation was there. The legs, however, were feeling tired from yesterday's tempo run. Good.

Sunny and warm out, but breezy as well. When a gust hit, it felt quite chilly. Fun to keep an eye on the forecasts, as that big mass of arctic air is supposed to arrive next week and hold. Old Man Winter is coming home.

Ran 6.6 miles @ 8:31/mile pace.
Paved roads.
Moderately hilly.
Lower 40s, sunny, breezy.
Saucony Kinvara 3, shorts, windbreaker, long sleeved shirt, beanie, gloves (shed halfway).

Wednesday, January 09, 2013

Successful Tempo Run

That felt easy. I needed that.

7:08
6:49
6:49
6:42
6:48
6:55*
6:36
6:31

*big uphill

Ran 8.0 miles @ 6:47/mile pace.
Paved roads.
Moderately hilly.
Mid 30s, overcast.
Saucony Kinvara 3, shorts, long sleeved shirt, short sleeved shirt, beanie, gloves.

Monday, January 07, 2013

No! Snow, Please Don't Go!

Had just enough time to race home, change and strap on the snowshoes for a run before Kate and I had take the cats to the vet for their check-ups this evening. Glad I got out. Lot of good hills on this route.

The snow in the woods is still pretty deep, but on the snowmobile trails it's going quick. There were several bare patches starting to emerge. Late in the season, the opposite happens with the snow staying on the trails but I guess it hasn't had the chance to get packed down enough. Instead, it's just being churned to nothingness.

The upcoming thaw this week will have highs hitting 40F nearly every day and during the weekend it's supposed to get even warmer. At least both the NWS and Accuweather say in a few weeks a big mass of arctic air should move in and hold on for a while. Hopefully there'll be some more snow with it.

Snowshoed 5.3 miles @ 10:08/mile pace.
Trails w/ packed snow.
Very hilly.
Lower 30s, sunny.
Dion 121 snowshoes, New Balance MT110, long tights, windbreaker, short sleeved shirt, beanie, gloves.

Sunday, January 06, 2013

Snowshoe "Recovery" Run

Legs felt quite creaky all yesterday evening after the long run. However, I was pleasantly surprised to find them feeling pretty great when I woke up this morning. This despite our new cat, Nordique, apparently getting along quite well with The Cheat and their playing woke us up several times during the night. I also suspect that waking up to the great news of the NHL lockout ending gave me a positive jolt.

Had a couple espressos and a bagel, strapped on the snowshoes and was out the door. Very nice morning out. Saw three different groups of snowmobilers, all quite friendly with one giving me a respectful thumbs up, which was a nice gesture.

I definitely could have gone longer and maybe I should have, but I also didn't want to overdo it and would like to have a solid week next week. It was a good way to shake the legs loose, which is what today should be about given yesterday.

Looking back on the week, if you combine the skate skiing, snowshoeing and trail running I got in about seven hours and fifteen minutes of training this week. Pretty pleased with that. Considering that those activities jack the heart rate more, I'd say it roughly equates to 55 miles of brisk road running. Of course, this estimation is very loose and there are several other variables to consider, but I know a week like this is also providing great strength training that I wouldn't get with just straight road running. In summary, it's all good.

Snowshoed 3.2 miles @ 10:02/mile pace.
Trails with packed snow.
Slightly hilly.
Lower to upper 20s, partly sunny.
Dion 121 snowshoes, New Balance MT110, long pants, windbreaker, long sleeved shirt, beanie, gloves.

Saturday, January 05, 2013

20 Miles at the GAC Fat Ass

Great run today at the GAC Fat Ass 50K down in Massachusetts...though I only ran 20 miles of it, as planned. Another big bonus, I ran every step with Ian again. That's over 35 miles with him this week. Kabam!

Run went very well. The trails were coated in a thin layer of packed snow and ice, with some occasional bare patches. Far less snow than home, but relatively fast conditions. Ian and I kept the pace brisk. Went well and I was quite pleased.

Afterwards, Nathan was done as well but Bob D. was still running, so we went out for Thai Food. Golden Balls. Came back, waited for Bob then we all headed back. Awesome day, big thanks to the GAC folks for hosting an awesome event!

Ran 20.1 miles @ 8:44/mile pace.
Trails, coated in a thin layer of packed snow, ice and some bare patches.
Moderately hilly.
Lower to upper 30s, partly sunny.
New Balance MT110, Yaktrax Pros, long tights, sleeveless shirt, long sleeved shirt, short sleeved shirt, beanie, gloves.

Tuesday, January 01, 2013

The Beautiful Loop

Quite literally, I rolled out of bed this morning. My legs were definitely pretty darn sore from skate skiing with Ryan yesterday. I knew today's planned run of the Beautiful Loop was going to be tough, even if the trail conditions were pristine throughout (they weren't).

Still, I was looking forward to it big time. Winter running at the Brad means doing the Beautiful Loop, at least if you're going long. It's a great route, with a mix of woods, powerline trails, and the most brutal hills are at the end. Great training for sure.

Kate and I pulled up and a large group of Trail Monsters were already gathered in the parking lot of Bradbury Mountain. More would show up. As usual, everyone had different routes and plans in mind. Some were running. Some were snowshoeing. Some were skiing. All were out for a good time.

Ian and I set off, and kind of surprisingly, only him and I were the only two who had plans to do the full BL. Randy joined us for the first four miles but turned around and headed back. Up until that point, and for the next handful of miles, we were enjoying better than expected trail conditions. The snowmobile traffic had thus far packed things down pretty nicely.

Ian and I reached the powerlines and were chatting away about the usual... races, training plans, work and the like. Then, things got interesting...

The river at mile seven wasn't safe to cross. We could still see open water and dared not give it a try. This was to be expected though. We took the alternate route, easily spotting Mindy and Val's tracks from when they ran the BL the other day (all unbroken powder). It was through soft snow, but we reached the road and soon were back on the powerline trails. Unfortunately, the conditions here changed dramatically.

Likely because of a lack of snowmobile traffic, the trails were suddenly very soft and not packed down well. We were postholing frequently. The effort dramatically increased and the pace dropped big time. We rarely talked to save energy. Just moved forward trying to maintain a decent pace.

We decided to take a slightly longer route that took advantage of some dirt roads. This was awesome, as it went past a farm with some Scottish cows (Highland something, I believe). They had really long, shaggy hair and horns like a Texas Longhorn. They seriously looked like something out of Star Wars. Really cool.

Soon, we were back on the trails and eventually came across Xar, who was randomly writing "Love" in big letters by stomping through the snow in a mini-field. From what I know of her, it seemed quite fitting for her to do this and is just one reason why she rocks. Unfortunately, a redneck snowmobiler destroyed her work an hour later. I mused that the loser's wife probably left him for a runner.

Lunchbreak Hill approached... the final climb but also the gnarliest. My legs were already spent and I kind of dreaded it, but at the same time I knew it was fantastic hay in the barn. Onward Ian and I went, and after reaching the top of Bradbury Mountain we were treated to great views and took a short breather to take it all in.

From there, a romp and stomp downhill and we reached the parking lot, tired and stoked. That's what it's all about. Great day and a great start to the New Year.

Here are some photos I swiped from Ian. He has more, but I didn't want to bogart them all.

At the summit and just a half mile or so to go. 

Ian's more accurate GPS track. 
Ran 15.6 miles @ 11:01/mile pace.
Trails with varying snow conditions, first half fast, second half slow. 
Very hilly. 
Lower to upper 20s, sunny. 
New Balance MT110, Yaktrax Pros, long tights, windbreaker, short sleeved shirt, beanie, gloves.