tag:blogger.com,1999:blog-16101948281841060972024-03-13T22:33:41.522-04:00Adventures in New EnglandIt doesn't get any easier, you just get faster.Adam Wilcoxhttp://www.blogger.com/profile/13987969125268981297noreply@blogger.comBlogger116125tag:blogger.com,1999:blog-1610194828184106097.post-71320005471308853232017-09-06T08:58:00.001-04:002017-09-07T16:54:13.294-04:00August 28 - September 3, 2017 - Trap Dike<b>Monday: </b>6.1 miles, 437', 8:47 pace. Easy lap of the Ghetto Blaster Scrambling Circuit. Mind the broken glass.<br />
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<b>Tuesday:</b> 6.7 miles, 528', 9:11 pace. Sluggish lunch run on GBSC.<br />
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<b>Wednesday:</b> 6.9 miles, 377', 7:32 pace. Lunch run on Manchester roads and sidewalks catching up with an old friend. Got dragged along a little faster than I've been running lately. This pace used to be easy. Didn't feel to bad once I settled into it.<br />
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<b>Thursday: </b>Zero.<br />
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<b>Friday:</b> 19 miles, 7021', 7h18m elapsed. I somewhat impulsively requested the day off with only 24 hours notice to take advantage of cool, dry weather and made a day trip to the Adirondacks. Another 2am wake up, 4 hour drive, run/hike, and drive home. Carpe diem, or something. This was only my second trip to the 'Daks, the last being a Great Range Traverse in 2015, and I put together a linkup of peaks in the MacIntyre Range, plus Mount Colden via the Trap Dike for good measure.<br />
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<iframe allowtransparency="true" frameborder="0" height="405" scrolling="no" src="https://www.strava.com/activities/1163259136/embed/b23371b26668332861d0378451a7eb11e1329747" width="590"></iframe><br />
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Parking at the Loj, I encountered blustery, foggy weather with rime ice on the trees on Mounts Wright, Algonquin, and Iroquois. I had to pull out my long sleeve shirt and windshell to keep warm, but had only shorts for my legs, which was comfortable enough. My hat and gloves stayed in my pack. One guy, all bundled up with a winter hat and face mask asked if my name was Wim Hof.<br />
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To add on Mount Marshal, without descending off the ridge at the cost of miles and thousands of feet of elevation, I chose to bushwhack directly off the summit of Iroquois. This involved thrashing around in the brush, scratched legs, ripped shorts, and mildly sketchy climb down a rock chimney to pass through a cliff band, all for Marshall's non-descript summit.<br />
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After that, they skies cleared and I was able to scramble up the Trap Dike, a steep canyon-like gash through cliffs, directly to the summit of Mount Colden. I've read about this fourth class scrambling route for a few years and finally got the chance to see it for myself. Down low in the Dike one needs to climb a steep, blocky pitch by a waterfall with consequential fall potential, but if you know how to mantle and shop around for secure handholds, it feels secure. I'd rate it as slightly more difficult than Huntington Ravine but with less of a sense of exposure. Higher up, you exit the dike when the walls get low enough and scramble up a clean, white slab the rest of the way to the summit. This was, to me, the scarier and more dangerous part of the day. While grippy, the slab is very steep and exposed, without many places to put your hands, so you just have to trust that your feet will stick. Near the top, I bet you could roll a large rock down and expect it to continue 1800 feet down into Avalanche Lake below.<br />
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I'd originally intended to make a side trip to add on the summits of Tabletop and Phelps but missed a critical turn. By the time I realized my mistake, I was already at Marcy Dam and decided to call it a day.<br />
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<b>Saturday, Sunday:</b> Zero. Housework.<br />
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<b>Totals:</b> 38.8 miles, 8356', 7h 49m.Adam Wilcoxhttp://www.blogger.com/profile/13987969125268981297noreply@blogger.com2tag:blogger.com,1999:blog-1610194828184106097.post-45060551023897767012017-08-30T09:51:00.000-04:002017-08-30T09:51:00.992-04:00August 21 - 27, 2017 - Hut Traverse<b>Monday:</b> 6.7 miles, 499', 8:39 pace. Standard lunch loop of roads, sidewalks, trails and a couple short scrambles.<br />
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<b>Tuesday:</b> Zero. Bore witness to some enthusiastic hen hugging.<br />
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<b>Wednesday: </b>7.0 miles, 515', 8:20 pace.<br />
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<b>Thursday:</b> Road cycling, 24.6 miles, 1250', 1:34:28.<br />
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I took a long loop from work and encountered an interesting scene on the way back into Manchester. A police officer was directing traffic at the intersection of Lake Avenue and Hall Street while two guys in haz-mat suits held spray bottles and scrubbed the asphalt. The cop kindly advised me not to ride over the trail of blood leading all the way across the road and down the sidewalk. It looked like someone had been shot or stabbed and had tried to make an escape. I decided it would be in poor taste to take a picture. I couldn't find any new articles in the following days, making me winder what the threshold of noteworthiness for violent crime in this town is. At least the ride felt great.<br />
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<b>Friday: </b>6.9 miles, 566', 7:59 pace. Standard Ghetto Blaster Scrambling Circuit, with a few sub 7:30 miles thrown in near the end just because.<br />
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<b>Saturday: </b><br />
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<b>AM: </b>3.8 miles, 1919', 1:25:04. Pre-dawn hike up to Carter Notch Hut.<br />
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47.0 miles, 15912', 14:27:53 elapsed time. I'm not in the shape I'd like to be for this one, but when you get the kids at their grandparents', ideal weather, and an offer of a ride for the Hut Traverse, you don't pass on the opportunity. I woke up at 2:00 am, was on the road by 2:15, hiking before 5:00, and running at 6:25. A bit later of a start than I should have done but I sleep better in my own bed than I do stealth bivying in the Forester. I was hoping for low 13 hour finish but blew my chance when I ran out of gas on the Twinway and lost more time descending Lafayette in the dark. I was within a couple minutes of my 2012 times until Zealand, then bled time from there, finishing about a half hour slower with better weather and greater effort. Still, I kept a pretty good attitude all day and just accepted things as they came.<br />
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Approximate Splits:<br />
Carter: 0:00<br />
Route 16: 00:38<br />
Madison (via the Gulf): 2:20<br />
Lakes: 4:14<br />
Mitzpah: 5:20<br />
Crawford: 5:52<br />
Zealand:7:30<br />
Guyot: 9:01<br />
Galehead: 9:59<br />
Greanleaf: 12:53<br />
Lonesome: 14:28<br />
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<b>PM:</b> 1.6 miles, 81', 48:33. Hungry, slow walk down to the highway from Lonesome Lake. Usually when I finish the hut croo is serving dinner and I'm able to beg some leftovers. This time the place was deserted when I arrived at 9:00 pm, but luckily Burger King is open late Gorham and I ate pretty much one of everything on the drive through menu.<br />
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<b>Sunday:</b> Road cycling, 38.5 miles, 2378', 2h 38m. I got home late and only managed four hours of low quality sleep before the daylight woke me up. Stumbled through a few household chores, then rode to my parents' house to meet my wife and pick up the kids. Thank god for sunglasses because my eyes were in rough shape. Pleased to tag 45 mph down Page Road in Bow. Fun riding through Warner and Sutton where I used to bike as a teenager.<br />
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<b>Totals: </b>73.6 miles, 19488', 17h 32m running.<br />
63.2 miles, 3625', 4h 12m cycling.Adam Wilcoxhttp://www.blogger.com/profile/13987969125268981297noreply@blogger.com3tag:blogger.com,1999:blog-1610194828184106097.post-22131949822709054772017-08-28T14:48:00.002-04:002017-09-06T08:59:20.384-04:00August 14 - 20, 2017 - Rangeley Enchainment<b>Monday & Tuesday:</b> Zero. Stressed.<br />
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<b>Wednesday:</b> 2 miles mountain biking, 1.8 miles walking. I tried using my frame pump the other day and had a problem with it, so I left it in the car with my spare tube. Predictably, Murphy's Law struck me with a flat tire in Musquash Conservation Area and I had to carry the bike back to the car.<br />
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<b>Thursday:</b> 6.9 miles, 552', 8:27 pace. A much needed stress reliever.<br />
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<b>Friday:</b> 9.7 miles, 808', 8:00 pace. I slept in my running clothes, with shoes, reflective vest, and headlamp already laid out so I wouldn't have any excuses to sleep in. I managed to get out the door at 4:30 for my first fully dark morning run since April. Good to have a little peace and quiet.<br />
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<b>Saturday: </b>35.5 miles, 11843', 16:36 pace, 11:35:25 elapsed time.<br />
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I've been looking at linking up the four-thousand foot peaks along the Appalachian Trail outside of Rangeley, Maine for a number of years but somehow never got around to it. The need for a car-spot four hours from home might have something to do with that. Most peakbaggers break this one up into at least three separate day hikes, but my abilities make the longer route more doable. I managed to talk my friend Ryan into going with me so I'd have both a ride and some good company for the day.<br />
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Our intention was to start at Maine Route 4 and take the A.T. over Saddleback, the Horn, and North and South Crocker to Route 27, with side trips to Mount Abraham, Sugarloaf, and Redington Peak. This would have been the completion of the 67 peaks over four-thousand feet in New England for me, but things took longer than expected and we decided to skip the bushwhack to Redington. This got us back to my car at 8:00 PM, rather than 10:00 and back in my bed at home at 2:00 AM instead of 4:00 or later. I felt strong all day despite the jungle-like humidity.<br />
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<b>Sunday: </b>Zip.<br />
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<b>Week Totals: </b>52 miles, 13199', 12h 3m.Adam Wilcoxhttp://www.blogger.com/profile/13987969125268981297noreply@blogger.com2tag:blogger.com,1999:blog-1610194828184106097.post-64074478076568524932017-08-17T09:15:00.000-04:002017-08-17T09:15:08.195-04:00August 7 - 13, 2017<b>Monday: </b>6.9 miles, 489', 8:26 pace.<br />
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<b>Tuesday: </b>Zero.<br />
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<b>Wednesday:</b><br />
<b> Lunch:</b> 15 miles, 781', 1h 27m. Urban mountain biking.<br />
<b>PM:</b> 5.2 miles, 2388', 14:12 pace, 1:25:12 elapsed time.Evening blast up the Hi-Cannon Trail. My legs felt great and I was pleased with my time, despite being 10-15 pounds over my fighting weight. Gotta cut back on the junk food and remind myself that <i>nothing tastes as good as fast feels</i>.<br />
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<b>Thursday: </b>6.7 miles, 516', 8:49 pace. Lunch run with some scrambling, got started on the newest Hardcore History podcast; 6 hours on Julius Caesar and the conquest of Gaul.<br />
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<b>Friday: </b>I took the day off and spent the day with my four year old daughter in in Franconia Notch. While not really a zero day, the biking, kayaking, and hiking we did was too sporadic to bother recording. Even short bouts of towing a kid bike trailer up a steep grade is worth something, but that wasn't the purpose of the day. We had some good fun together.<br />
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<b>Saturday: </b>9.6 miles, 2603', 11:45 pace, 2:01:17 elapsed time. Did an early run up Mount Galehead before meeting up with my dad for an open house at the Tram O'Neil Rally School in Dalton. Good times riding in rally cars, shootin' guns, and doing a little rallycross with my Forester.<br />
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<b>Sunday: </b>11.9 miles, 966', 8:13 pace. My longest road run in a while.<br />
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<b>Totals:</b> 40.5 miles, 6959', 6h 43m, plus some cycling.<br />
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I'm having a hard time building any real weekly mileage. Even though I signed up for a couple races this fall, my motivation has been low and I'm probably 15 pounds over a good racing weight. Maybe this is more sustainable long term, but part of it feels like a cop-out. I either need to change my day-to-day actions, or let go of some goals instead of wallowing around in the middle.Adam Wilcoxhttp://www.blogger.com/profile/13987969125268981297noreply@blogger.com1tag:blogger.com,1999:blog-1610194828184106097.post-45786889912693435752017-08-10T08:40:00.000-04:002017-08-10T08:40:18.583-04:00July 31 - August 6, 2017<b>Monday:</b> 6.8 miles, 518', 8:06 pace. The mountains must have done me some good because I felt a little pep in my stride and dropped into the mid-7 minute mile range for a bit, despite the heat and humidity. I haven't seen the shiny side of eight in a while.<br />
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<b>Tuesday: </b>6.7 miles, 492', 8:21 pace.<br />
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<b>Wednesday:</b><br />
<b>AM:</b> 3.0 miles, 210', 8:50 pace. Easy morning jog.<br />
<b>PM: </b>7.7 miles, 588', 1h 22m, mountain biking after work at Musquash Conservation Area. I went our for an evening trail run here a few months ago and left with the impression that these trails would be a lot more fun on a mountain bike. They were, especially for my modest technical skills.<br />
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<b>Thursday:</b> Zero.<br />
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<b>Friday:</b> 6.7 miles, 499', 8:28 pace.<br />
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<b>Saturday:</b> 9.9 miles, 591', 8:17 pace. My longest road run in a while.<br />
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<b>Sunday:</b> 9.6 miles, 3766', 12:38 pace, 2:09:58 elapsed time. North and South Kinsman from the West with Cooper on a cool, wet morning. I'd hoped to go under two hours for the round trip but couldn't pull it off. Still, I felt ten times better than my last time in the Whites on Mount Garfield.<br />
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<b>Week Totals:</b> 43 miles, 6299', 6h 40m. My hamstring was reasonably quiet all week so maybe I can start building back up some mileage again. I have a few races on the calendar for the fall, as well as some adventure run and it would be good to be in respectable shape.Adam Wilcoxhttp://www.blogger.com/profile/13987969125268981297noreply@blogger.com0tag:blogger.com,1999:blog-1610194828184106097.post-68114358600668487952017-08-08T08:56:00.000-04:002017-08-10T08:40:48.753-04:00July 24 - 30, 2017 - Pfeifferhorn<b>Monday:</b> 5.0 miles, 3365', 18:45 pace. Grandeur Peak, Salt Lake City.<br />
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I had enough time to get in a quick, hot lap of this local favorite before needing to show up for work. My time sucked but I felt indifferent. It's pretty cool that there's this kind of terrain available so close to a prosperous metro area, but I don't think I could live here. Everyone is crammed into suburbs in the lowlands at the base of the Wasatch Front. A nice place to visit, but rural New Hampshire is home for me.<br />
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<b>Tuesday:</b> 9.9 miles, 1400', 9:41 pace. Run up City Creek Canyon in a light morning rain. Pretty cool that I can start from a hotel downtown and be with the coyotes, rabbits, and deer within a few miles.<br />
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<b>Wednesday - Saturday: </b>Zero. Too much food, booze, work, and a grouchy hamstring.<br />
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<b>Sunday:</b> 9.8 miles, 3919', 14:21 pace. Run up the Pfeifferhorn in Little Cottonwood Canyon with a friend.<br />
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<b>Week Totals:</b> 24.8 miles, 8678', 5h 32m. Crap for mileage, but decent gain, considering.Adam Wilcoxhttp://www.blogger.com/profile/13987969125268981297noreply@blogger.com0tag:blogger.com,1999:blog-1610194828184106097.post-53850723692300088532017-08-08T08:42:00.001-04:002017-08-10T08:41:08.692-04:00July 17 - 23, 2017 - Kings Peak, Alice-Toxaway Lake Loop<b>Monday:</b> Cycling, 14.5 miles, 1:36. Tooled around suburban Manchester on my mountain bike and discovered some new-to-me trails behind Derryfield Academy. I take a lot of satisfaction in finding hidden gems near places I've been frequenting for years.<br />
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<b>Tuesday:</b><br />
<b>AM: </b>3.0 miles, 212', 8:22 pace. Short, slow morning run. Leg hurts but tolerable, which isn't really good enough.<br />
<b>PM: </b>Cycling, 6.6 miles, 32:29. A lunch ride cut short by low tire. I tried using my frame pump to air it up, but something was wrong with the pump and I just let more air out. Limped the bike carefully back to the office.<br />
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<b>Wednesday-Thurday:</b> Zero. Trying to heal up.<br />
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<b>Friday:</b> 3.0 miles, 213', 8:04 pace. Still tolerable, trying to decide how to handle my weekend.<br />
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<b>Saturday:</b> 25.5 miles, 4403', 13:50 pace. Kings Peak, Uinta Range, Utah high point.<br />
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I've seen the Uintas several times from out the window of a 737 but after years of visiting Salt Lake City for work, I'd never paid a visit to them. Like most mountain ranges out west, I got just enough of a sampling to hint of how vast the Uintas are and how one could spend a lifetime getting to to know them. There's something comforting to the thought that I'll never run out of places to explore, even just within the United States.<br />
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Starting at first light from the Henry's Fork trailhead, I flushed out three moose in the first hour on the trail. They behave a little differently than in New England or Quebec, standing still until you're only a few feet away. It's a little startling to suddenly be faced with an animal the size of a horse that reveals its presence by breaking into a gallop through the bushes.<br />
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My right hamstring behaved its self fairly well, assisted by my rather leisurely pace, and made it through nearly a marathon without being a problem. I ran hardly any uphills or sections with rough footing, rather like a 100 mile effort, partly to avoid aggravating injuries and partly out of laziness. Alone, far from home, I had no obligations and nowhere to be later in the day. I did suffer from some altitude sickness, afflicted with a headache and nausea on the way down, going from sea level to 13,500 feet in well under 24 hours. I created a minor scene, retching out the door of the rental car in the parking lot. It was worth it.<br />
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<b>Sunday:</b> 18.7 miles, 3385', 12:44 pace. Alice-Toxaway Lake loop, Sawtooth Range, Idaho.<br />
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You know where else I hadn't been before? The Sawtooths. I didn't even decide where to go until Sunday night, choosing between the Tetons, Wind River Range, and making the long drive to Idaho. Ultimately, the urge to explore a new place won out and I wasn't disappointed.<br />
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<b>Totals: </b>50.3 miles, 8205', 10h 41m.<br />
<br />
It was good for me to just run recreationally for a few days. Even if UTMA sapped a lot of my competitive drive, and my running fitness has taken a few setbacks, my legs can still carry me to places as fulfilling as any race or FKT. There's less recognition involved, but that helps some of my core motivation reveal itself a little more clearly.<br />
<br />
This was also my last trip to Salt Lake City for the foreseeable future. I've been travelling here for work on a yearly basis since 2010, usually piggybacking a couple fun days onto the trip. Now, for political reasons, the Outdoor Retailer trade show will be moving to Denver, starting next year. I'm generally on board with the reasons for the move, protection of public lands, and Denver will be a great base for further adventures, but I barely scratched the surface of what's available with a day's drive of Salt Lake. I'll miss it.Adam Wilcoxhttp://www.blogger.com/profile/13987969125268981297noreply@blogger.com0tag:blogger.com,1999:blog-1610194828184106097.post-65468998878409260582017-08-07T16:44:00.001-04:002017-08-07T16:44:24.230-04:00July 10 - 16, 2017<b>Monday: </b>Zero.<br />
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<b>Tuesday:</b> Zero<br />
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<b>Wednesday:</b><br />
<b> AM: </b>7.2 miles, 593', 8:13 pace. Easy morning run on local mixed roads and trails. Glad to break the slump.<br />
<b>Lunch: </b>7.0, 522', 8:25 pace. Manchester roads, trails, and some scrambling at Cigarette Butte. Mind the broken glass and needles.<br />
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<b>PM:</b> Mountain biking, 21.0 miles, 1659', 2h 41m. I took another spin through Break Brook to take down some remaining flagging from the race. On a fast, easy section of trail a snagged a pedal on a rock, crashed my chest into the handlebars and fell, smacking the back of my head on the ground. Luckily I landed on a bed of pine needles, but it still rung my bell pretty good. Time for a new helmet.<br />
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<b>Thursday:</b> Zero.<br />
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<b>Friday:</b><br />
<b>AM: </b>3.1 miles, 213', 8:40 pace.<br />
<b>PM:</b> 6.9 miles, 523', 8:24 pace. Ghetto blaster scrambling circuit in Manchester again. My route follows a fourth-class crack and corner system up ~100 foot rock outcropping on the west side of the city. The city recently filled in the municipal pool at the foot of the cliff and replaced it with a new splash pad which is open for the summer, so now I have an audience. It's probably best that I'm usually wearing headphones and can't hear what's being said.<br />
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The local ne'er-do-wells that frequent the top have gotten creative with their littering.<br />
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<b>Saturday:</b> 9.9 miles, 3048', 12:13 pace. This was supposed to be a workout run up the Mount Garfield Trail but within 15 minutes I had to let off the gas and walk most of the climbing. My hamstring/sciatica/whateveritis injury is becoming a problem. I'd be lying if I didn't admit to be disappointed.<br />
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<b>Sunday:</b> Zero.<br />
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<b>Week Totals:</b> 34.3 miles, 4888', 5h 26 plus a token bike ride.Adam Wilcoxhttp://www.blogger.com/profile/13987969125268981297noreply@blogger.com0tag:blogger.com,1999:blog-1610194828184106097.post-10113226880936509212017-07-13T08:56:00.001-04:002017-07-13T08:56:29.927-04:00July 3 - 9, 2017 - Bear Brook Trail Marathon<b>Monday - Friday:</b> My legs felt fine by my head didn't feel like running. I also returned to a pretty stressful week at work but hopefully the worst is past.<br />
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<b>Saturday:</b> 31.1 miles, 3360', 5:07-ish, 10:00 pace or so. Bear Brook Trail "Marathon". This race takes place nearly in my backyard on trails I routinely train on. The course passes within two miles of my house. Many years ago I was thinking of setting up a 50K in the park but didn't really have enough initiative to take it past the planning stage. My buddy, Ryan Welts, did and thus the race was born. I volunteered for the last four years but had never run the full course myself. This year, with a change in race directors I was out of the loop and didn't know the race date. Friday afternoon I saw surprised to learn that it was the next day and I was being offered a last minute entry. I accepted pretty quickly, taking the chance to run the most local of races and hopefully pull myself out of my slump.<br />
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Ryan and I ran together for nearly the entire race, moving up a couple positions when people got lost, to jointly hold second place until near the end. I was suffering a bit from the heat and residual fatigue and chafe from last weekend, and couldn't hold on to Ryan on the last climb. He took off because he was convinced we were being caught by another runner, though it turned out we had a sizable gap. Despite not feeling like I put in a very good performance, I really can't complain about third place. Overall times seemed substantially slower this year, as some course reroutes added a few miles, making it closer to a 50k.<br />
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<b>Sunday:</b> 17.8 miles, 2h 15 m. Mountain bike ride in Bear Brook for some good active recovery.<br />
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<b>Totals: </b>No point in adding them up when I only ran once and biked once. See above.Adam Wilcoxhttp://www.blogger.com/profile/13987969125268981297noreply@blogger.com0tag:blogger.com,1999:blog-1610194828184106097.post-63123359142567550072017-07-05T09:06:00.000-04:002017-07-05T09:06:06.255-04:00June 26 - July 2, 2017 - UTMA Grande Traverse DNF<b>Monday:</b> 4.9 miles, 1648', 14:53 pace. Early morning run up Mont St-Anne above Perce, Quebec. I left right from our campground, kept the effort level easy, stopped for lots of gawking and picture breaks, and was rewarded with a spectacular view.<br />
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<b>Tuesday:</b> 6.0 miles, 1398', 9:46 pace. Ran up Mont St-Alban from our campsite in Forillon National Park. A bit of an up tempo effort, but it felt easy and I wanted to stretch my legs on some runnable climbs and descents. More excellent views.<br />
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<b>Wednesday:</b> Zero. Raining, slept in. Did a short hike to a waterfall with the family.<br />
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<b>Thursday:</b> Zero. Hiked Mont Jaques-Cartier with the family and ended up carrying my 4 year old on my back. We kept an eye out for caribou but didn't see any.<br />
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<b>Friday:</b> 60 miles, 16000'. Ultra Trail du Mont Albert Grande Traverse - DNF.<br />
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I'm still digesting this one, as DNF's are always hard and the decision to drop leads to lots of second guessing. The course itself was excellent and I enjoyed some time running jointly with Jean-Francois Cauchon, who went on to win the race. Unfortunately, I started having trouble urinating around mile 30, and by mile 60 I was concerned for my health and also unable to fathom another 40 miles. Maybe my health truly was at risk, or maybe I just don't have the drive to keep pushing through pain and danger that I once did. In any case, I think I'm done with hundred mile races for the foreseeable future.<br />
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<b>Saturday:</b> Zero.<br />
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<b>Sunday: </b> Zero.<br />
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<b>Totals:</b> 67.9 miles, 18842', 20+ hours. What can I say? I put a whole lot of resources into something that I failed at. I'm trying to reflect positively on the rest of the trip and the time I got to spend with my family. It's selfish to sulk and feel sorry for myself.<br />
<br />Adam Wilcoxhttp://www.blogger.com/profile/13987969125268981297noreply@blogger.com1tag:blogger.com,1999:blog-1610194828184106097.post-90615101723730736522017-06-29T05:38:00.002-04:002017-06-29T05:57:41.673-04:00June 19 - 25, 2017<b>Monday:</b> 7.3 miles, 400', 8:14 pace. Easy morning run, ran into one of the few other folks in my neighborhood who gets out this time of day and spent a mile or two with him before our paths diverged.<br />
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<b>Tuesday: </b>3.1 miles, 214', 8:19 pace. Token morning 5k. Useful for clearing my mind and getting myself mentally ready for the day ahead. Lots to do before leaving for vacation Friday.<br />
<br />
Last night I dreamed that I was running Manitou's Revenge and struggling way too hard to keep up. Like, sprinting while others jogged and I was still just barely holding on to them. Then the course markings lead me into an old house, twisting and turning down hallways and through closed doors. I was by myself and confused as the flagging had me climbing through windows and doubling back in crazy directions. This is a recurring experience for me in the days leading up to a race that I'm anxious about, usually a hundred miler. The race in the dream varies, as does the type of building; sometimes it's an institutional building like a hospital or school. This began before my first 100 miler, Vermont, in 2009 and it keeps coming back. I don't know why or what it means, but it's a clear sign that there's a lot going on in my sub-conscious that I don't have a handle on.<br />
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<b>Wednesday:</b> 7.3 miles, 400', 8:28 pace. I used to have to deliberately hold back to turn this kind of pace just a few months ago. Now this feels like a moderate effort. My sciatica pain is pretty mild but I wonder if it's affecting my stride and slowing me down.<br />
<b><br /></b>
A new video came out today, showing some of the early miles of the UTMA course; my first real glimpse at that part of the trail. <a href="https://viago.ca/video/sur-les-pas-de-logan/" target="_blank">https://viago.ca/video/sur-les-pas-de-logan/</a><br />
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<b>Thursday:</b> 5.5 miles, 300', 8:29 pace. Easy morning run. I slept poorly because of work, vacation, and race stress. Running helped me let go of the visceral sense that my nightmares were real. My cat greeted my at the door when I got back.<br />
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<b>Friday: </b>3.0 miles, 210', 8:13 pace. Early morning shake out before the long drive tonight.<br />
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<b>Saturday: </b>Zero. Travel. Arrived safely at our campsite on the Baie de Chaleur. Seaside camping at its finest.<br />
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<b>Sunday:</b><br />
<b> AM: </b>3.2 miles, 91', 8:49 pace. Morning seaside jog in Bonaventure, Quebec.<br />
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<b> PM:</b> 6.8 miles, 1326', 10:37 pace. Rode on a boat out to Bonaventure Island off Perce, Quebec. Ran some clifftop trails, reminiscent of Acadia N.P,, for a bit before rejoining the family to hike and check out the tens of thousands of nesting gannet birds.<br />
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<b>Totals:</b> 36.5 miles, 3000', 5h 22m. A good taper week, lots of short runs and nothing too strenuous. My sciatica pain and assorted other minor issues seem to be fading.<br />
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Work and travel stress have me feeling a little on edge, as does the race. Reading <a href="http://adamiata.blogspot.ca/2016/07/utma-ultra-skymarathon-2016.html" target="_blank">my report from last year</a>, I talked about how I had no anxiety at the start because no one knew me and I had no expectations. That helped me run on my own terms that just so happened to put me in a competitive spot for the second half. I'm trying hard to get to that place in my head this year, but it's more difficult. I'd say being on vacation helps some, especially when I can listen to waves on the beach while I sleep, but traveling with two small children has his own added difficulties.<br />
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I just have to run from my thumb to my forefinger.<br />
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<br />Adam Wilcoxhttp://www.blogger.com/profile/13987969125268981297noreply@blogger.com0tag:blogger.com,1999:blog-1610194828184106097.post-57542979705601162182017-06-19T09:45:00.001-04:002017-06-19T09:45:28.256-04:00June 12 - 18, 2017<b>Monday:</b><br />
<b> AM:</b> 3.1 miles, 220', 8:08 pace. Easy morning jog with some foam rolling. I feel surprisingly good, much better than last Monday. The only physical reminder of the weekend is the soreness in my shoulder and back but at least I can turn my head all the way left now.<br />
<b>PM: </b>7.2 miles, 390', 8:19 pace. City sidewalks. Easy heat training run, 91 degrees out. This went better than expected; I was hot but not that uncomfortable.<br />
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I got an email from Ultra Trail du Mont Albert this morning informing me that there will be a delayed start (noon, rather than 10 am) for anyone expecting to cover the first 100K in less than 18 hours. I guess that includes me. There will also be a limit on when runners can enter the Mont Jauqes-Cartier zone because the reindeer that live there are so heavily protected. I suppose that's the trade off that has to be made to be able to use the area. I'm still trying to figure out what this does to my prospects of a sub-24 hour finish. If anything, I'm hoping it'll keep me from going out too fast, especially when the last 25 miles of the race look mostly downhill and runnable; It'll be good to save some legs for that. Along those lines UTMA released a picture of their sub-30 hours 100 mile belt buckle today. I wants it. There will be an as yet undetermined award for sub-24. I want that too. Funny, how I can be so motivated by silly little trinkets.<br />
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<b>Tuesday:</b><br />
<b>AM:</b> 5.2 miles, 443', 8:34 pace. Easy local roads and trails.<br />
<b>PM:</b> 7.2 miles, 394', 8:44 pace. Easy city sidewalks and trails. Hot, a right angle day (90 degrees). Apologies for the dad joke.<br />
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<b>Wednesday: </b>3.8 miles, 222', 8:09 pace. Easy morning on country roads. A few years ago I didn't usually bother with runs so short, not thinking they were worth changing my clothes for. Nowadays, I'm seeing more value in them, if for nothing other psychological hygiene. They're a good way to boost mileage, stay loose, and avoid a zero day. I also think about all the times I had a mileage goal for the week and missed it by less than 5 miles because I was too tired or out of time when Sunday rolled around.<br />
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<b>Thursday: </b>Speaking of zero days...<br />
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<b>Friday: </b>Zero. Trying to get things together for my trip next week.<br />
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<b>Saturday: </b>16.8 miles, 5520', 3:38:08 elapsed time. Another favorite training staple of mine; the Twins, Zealand, Hale loop. I often throw on detours to Galehead or the Bonds, but today decided to put in a focused effort on the simple, classic version. My best time from a few years ago was a little over five hours, albeit at a lackadaisical effort level, and Saturday I felt motivated to give it a good, solid go. Call it a 90-95% effort - hard enough to be a workout and turn a quick time, but not so hard as to overly fatigue me or risk injury. It was a gorgeous, soul-stirring morning to be out.<br />
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<b>Sunday:</b> 7.8 miles, 2935', 1:50:00 elapsed time. I wanted to get another hard mountain effort in before leaving for Quebec and managed to hit up the Osceolas from Tripoli Road at dawn. Similar to yesterday, a 90-95% effort got me a personal best time (and back home in time for breakfast.)<br />
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<b>Totals:</b> 51.2 miles, 10118', 8h 59m. Not quite the volume I wanted (those two zero days don't help) but I got over 10,000 feet of vert. We'll call it an early start to my taper.Adam Wilcoxhttp://www.blogger.com/profile/13987969125268981297noreply@blogger.com1tag:blogger.com,1999:blog-1610194828184106097.post-39167276915075320372017-06-12T13:35:00.000-04:002017-06-12T13:35:00.332-04:00June 5 - 11, 2017 - Waterville Value Pack<b>Monday:</b><br />
<b> AM: </b>3.1 miles, 210', 8:45 pace. Easy recovery jog in the rain trying to work out some hamstring tightness. I did about 10 minutes of foam rolling beforehand to try and loosen things up and prevent my sciatica issues from resurfacing.<br />
<b>PM: </b>5.2 miles, 171', 8:22 pace. Easy run around Manchester with an old friend.<br />
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<b>Tuesday:</b> 3.1 miles, 213', 7:48 pace. Same deal as yesterday, foam roll and then an easy jog in the rain.<br />
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<b>Wednesday:</b><br />
<b>AM:</b> 5.2 miles, 433', 8:27 pace. Easy run with 10 minutes of foam rolling the hammies. Still experiencing some sciatica.<br />
<b>PM:</b> Mountain biking, 22.5 miles, 1755', 3 hours. Easy evening ride in Bear Brook. Seemed to help with my hamstring issues.<br />
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<b>Thursday:</b> Zero. Trying to wrap up my family room renovation. It's not quite done, but close enough that I moved the table in so we could have dinner together.<br />
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<b>Friday:</b> 9.8 miles, 591', 7:41 pace. Easy morning run on local country roads. I ran across a tom turkey showing off in someone's yard.<br />
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<b>Saturday:</b> 15.4 miles, 1841', 11:07 pace. Easy trail run in Bear Brook with Mike and Cooper.<br />
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<b>Sunday:</b> 25.7 miles, 8825', Waterville Value Pack, 7:03:28 elapsed time. I spent the day practicing some easy mountain endurance for UTMA and managed to cut 45 minutes off my best time on this route. I ran into a pretty gross dead moose, covered in flies on the North Tripyramid Slide. Later, I managed to jack up my back a bit when I took an awkward spill off a rock, but at least I didn't humpty-dumpty myself like the moose did. The heat got to me a bit on this one, as I experienced some nausea and a headache towards the end.<br />
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The WvVP is another favorite training staple of mine. It goes like this:<br />
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<ul>
<li>Park at Livermore Road</li>
<li>Climb Mount Tecumseh via ski trails.</li>
<li>Descend the backside of Tecumseh to Tripoli Road on nice, soft, singletrack.</li>
<li>Run up Tripoli road for a mile or two.</li>
<li>Traverse Mount Osceola and East Osceola to Greeley Ponds.</li>
<li>Descend Greeley Ponds Trail.</li>
<li>Climb the abandoned Flume Brook Trail (hard to find, easy to follow) and Old Skidder Path to Livermore Road.</li>
<li>Traverse the Tripyramids via the North and South Slides.</li>
<li>Return to the car on Livermore road.</li>
</ul>
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<b>Totals:</b> 67.6 miles, 12503', 12h 24m (plus 3 hours cycling). A satisfactory week, given the slow start. I was hoping to do a Hut Traverse but snowy, wet conditions on the Twinway last weekend and nagging to-do list made me opt out. I'd like to see what I can do with an aggressive effort but it may have to wait until I come back from Quebec.Adam Wilcoxhttp://www.blogger.com/profile/13987969125268981297noreply@blogger.com0tag:blogger.com,1999:blog-1610194828184106097.post-31533474657785837052017-06-05T10:16:00.000-04:002017-06-06T04:24:23.854-04:00May 29 - June 4, 2017 Sandwich Dome, Pemi Loop XVIII<b>Monday:</b> 8.1 miles, 2850', 11:30 pace. A daybreak start and brisk effort got me up and down Sandwich Dome in 1:38:21 and back home before breakfast.<br />
<b><br /></b>
<b>Tuesday: </b>Zero. Blew my morning and lunch run windows on figuring out how to get the check engine light in my Forester to shut off. I achieved success, I think.<br />
<br />
With the occasional malfunctioning emissions system, creeping fender rust, and nearly 178,000 miles, I'm not sure how much more life I'll get out of this car. I know everything is finite, especially tools that get used on a daily basis, but I love my Forester and there's really nothing else out there that quite matches it's appeal to me. Now, it seems like most everything that would fit my needs is too expensive, too slow, too clumsy, or comes with a shitty CVT transmission. My options are limited and I plan to string this baby on as long as I can. Specifically, I have a 2007 Subaru Forester Sports XT with a manual transmission in World Rally Blue. What all that means is that it's a turbocharged all-wheel-drive station wagon in a very rare options package and color, especially with the stick shift. Ten years ago I scoured the website of every Subaru dealership in New England looking for the exact combo I wanted, with the intent of owning it for the long term. At the time, it'd been a year since I'd graduated college, I'd established some stability, and wanted to reward myself for making it through school. Getting a kick-ass new car was one of the motivations that kept me plugging away on relevant school work and coping with all the other bullshit gatekeepers in academia. I'll be sad when I finally do have to let her go.<br />
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<b>Wednesday: </b>3.9 miles on the mountain bike. Went for a ride in the evening with a friend until a broken chain cut things short.<br />
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<b>Thursday:</b><br />
<b> AM:</b> 5.2 miles, 436', 8:19 pace. Easy morning run.<br />
<b>PM:</b> 11.2 mile bike ride at lunch.<br />
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<b>Friday: </b>Zero.<br />
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<b>Saturday: </b>12 miles, 1952', 11:00 pace. Pawtuckaway trails with Kieth.<br />
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<b>Sunday: </b>30.6 miles, 9405', 14:15 pace. Pemi Loop number 18 is in the books. Had to work a lot harder for my 8:13 finish than I would've liked due to snowy, wet conditions, not enough calories, and too much beer the night before.<br />
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<b>Totals: </b>56.2 miles, 14639', 11h 48m.Adam Wilcoxhttp://www.blogger.com/profile/13987969125268981297noreply@blogger.com0tag:blogger.com,1999:blog-1610194828184106097.post-318328269304684992017-05-31T08:41:00.000-04:002017-05-31T08:51:34.758-04:00May 22 - 28, 2017 - Moosilauke Figure 8 and Franconia Notch Loop<b>Monday:</b> Zero.<br />
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<b>Tuesday:</b> Zero. Experiencing nerve pain in my right hamstring area going up and down stairs. My layman's diagnosis that it's probably sciatica and some foam rolling should help.<br />
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<b>Wednesday: </b><a href="https://www.strava.com/activities/1004147158" target="_blank">24.6 miles, 6956', 12:07 pace</a>. I had to go to Rumney in the morning for a work function and, wrapping up by about lunch time, I seized the opportunity to go a little farther north and bang out a good run on Mount Moosilauke before dark. This is a favorite training route of mine with good distance, elevation gain, views, and a variety of terrain; call the it the Moosilauke Figure Eight.<br />
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It goes like this:<br />
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<ul>
<li>Start at the Dartmouth Outing Club's Ravine Loj. </li>
<li>Run to the summit of Moosilauke via the Snapper Trail and Carriage Road.</li>
<li>Descend the Benton Trail (a nice, lightly used route on the back of the mountain).</li>
<li>Take the very runnable Tunnel Brook Trail around the mountain through a deep, narrow valley.</li>
<li>Climb steeply back up to the summit on the Glencliff Trail.</li>
<li>Descend back to the car on the Beaver Brook and Asquam Ridge Trails.</li>
</ul>
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<br />
Today, the run went very well and I set a personal best for the route. I eased into things and found myself making very good time without feeling forced or strained. No issues with my sciatica throughout and only some minor achilles crankiness made itself known. My strengths and weaknesses don't seem to have changed much this spring, I can still roll gentle terrain very well and my climbing is mediocre. Ground conditions were fairly good, with only small patches of snow until the final descent down Asquam Ridge where I postholed crotch deep (with ice water underneath) through rotten spring snow for a few hundred yards. Still, I enjoyed my first good mountain run of the season.<br />
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<b>Thursday: </b>Zero.<br />
<b><br /></b>
<b>Friday: </b>Zero.<br />
<b><br /></b>
<b>Saturday: </b><a href="https://www.strava.com/activities/1008520912/overview" target="_blank">24.6 miles, 9748', 16:12 pace</a>. The Franconia Notch Loop is another favorite spring training staple of mine and a quick way to accumulate some elevation gain and seven Four-Thousand-Footers; I've done it annually for the last four years. The route goes like this:<br />
<br />
<ul>
<li>Park at the Basin off I93.</li>
<li>Take the Liberty Springs and Flume Slide Trails to the summit of Mount Flume.</li>
<li>Follow the epic Franconia Ridge Trail over Liberty and Lincoln to Mount Lafayette.</li>
<li>Descend the Greenleaf Trail past Greenleaf Hut back to I93 in Franconia Notch at the Cannon Tramway.</li>
<li>Take the Kinsman Ridge Trail over Cannon Mountain, the Northeast Cannonball, and North Kinsman to South Kinsman.</li>
<li>Backtrack over North Kinsman to Kinsman Pond.</li>
<li>Descend back to the car via the Kinsman Pond, Cascade Brook, and Basin-Cascade Trails.</li>
</ul>
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While not as strong of an effort as Moosilauke on Wednesday, I'm pretty happy with my pace and finishing time of 8:16, given that I kept the effort pretty casual. My best time, <a href="https://www.strava.com/activities/315077425" target="_blank">from 2015</a>, is 7:42. I climbed steadily and wasn't too aggressive on the downhills; prudent given the wet conditions. I was also slowed significantly by stretches of rotten snow below Kinsman Pond. My feet were wet all day but I didn't experience maceration, blisters, or any other foot problems except for a hole in my sock that was doing its best to circumcise my big toe. Time to retire that pair of Drymax. All good preparation for Ultra Trail du Mont Albert Grand Traverse in a month.<br />
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<b><br /></b>
<b>Sunday:</b> Zero.<br />
<br />
<b>Totals:</b> 49.2 miles, 16703', 11h 37m. Rather odd numbers this week, reflecting my laziness with doing any shorter road runs. No sign of sciatica or achilles pain, or any other kind of injury, though, on the two run/hikes I did do.Adam Wilcoxhttp://www.blogger.com/profile/13987969125268981297noreply@blogger.com0tag:blogger.com,1999:blog-1610194828184106097.post-8178308715988373142017-05-22T13:07:00.003-04:002017-05-22T13:07:59.515-04:00May 15 - 21, 2017<b>Monday: </b>Zero. Right achilles is still grouchy, as is most of my left leg above the knee (quad, hamstring, and some other stuff). A big purple bruise has appeared where I fell on Sunday.<br />
<b><br /></b>
<b>Tuesday: </b>Zero.<br />
<b><br /></b>
<b>Wednesday:</b><br />
<b> AM: </b>9.8 miles, 591', 8:08 pace. Easy on the normal loop.<br />
<b>PM: </b>8.9 miles, 1352', 10:57. Evening run in Pawtuckaway. Hot temps and a desire to not stress my achilles kept the pace slow and easy. At least the humidity was low. Decided to leave the dog home because of the heat.<br />
<br />
One of my favorite things about trail running is the shirtless, windows-down drive home on a summer evening. There's something deeply relaxing about the sense of accomplishment combined with the feeling of warm, turbulent air drying off my skin. First one of the year in the books.<br />
<b><br /></b>
<b>Thursday: </b>Zero.<br />
<b><br /></b>
<b>Friday:</b><br />
<b> AM:</b> 9.7 miles, 591', 7:34 pace. Easy morning road run.<br />
<b>PM:</b> 7.8 miles, 630', 8:08 pace. Easy lunch run. Mixed roads and trails. I may not be able to run this route for much longer; this is a route I've been doing for a few years with use windows in spring and fall when there's not too much snow or poison ivy.<br />
<b><br /></b>
<b>Saturday: </b>14.4 miles, 1742', 9:37 pace. Bear Brook trails with the dog. The endorphins were flowing this morning and I felt like I was floating the singletrack trails through a leafy green tunnel with the sun just coming up.<br />
<b><br /></b>
<b>Sunday: </b>15.7 miles, 4419', 12:57 pace. I tried to go for a fast time on the Squam Range Double Traverse but got suckered into a wrong turn and went a mile downhill in the wrong direction before I realized the problem. The junction is signed but a little confusing, especially considering that the blazes on both trails are yellow. Oh well, my legs felt kinda heavy anyway and I decided to call it a day and turn back at the summit of Mount Morgan.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSPj-cCFdODo_vjkdfgLyks-LUk5rs4151gRkq6T5mLqt3t7Smr1A8BFevakT5S4q1KW0Sp3nnbahfykODYOvSgvH62k-a2vKKvGQD3qRnhQ8KbR35HL1UCAQlPDFO8i9j0Wv3iuKHaj8/s1600/IMG_1664%255B1%255D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="184" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSPj-cCFdODo_vjkdfgLyks-LUk5rs4151gRkq6T5mLqt3t7Smr1A8BFevakT5S4q1KW0Sp3nnbahfykODYOvSgvH62k-a2vKKvGQD3qRnhQ8KbR35HL1UCAQlPDFO8i9j0Wv3iuKHaj8/s640/IMG_1664%255B1%255D.JPG" width="640" /></a></div>
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<b>Totals: </b>66.5 miles, 9564', 10h 57m. Not bad for a week with three zero days. Also probably not bad to cut back a bit as something weird is going on with my right leg. My achilles pain persists, usually mildly, but there are a bunch of other shifting pains on the back of my leg between my knee and glute. I'll see if some foam rolling helps.Adam Wilcoxhttp://www.blogger.com/profile/13987969125268981297noreply@blogger.com1tag:blogger.com,1999:blog-1610194828184106097.post-85698221641626132992017-05-15T16:07:00.000-04:002017-05-15T16:07:29.515-04:00May 8 - 14, 2017 - Wapack 21.5 Race<b>Monday:</b><br />
<b> AM:</b> 5.5 miles, 157', 8:44 pace. Easy morning run exploring an old railroad grade near my house.<br />
<b><br /></b>
<b>Tuesday: </b>9.8 miles, 591', 7:21 pace. Up-tempo morning road run.<br />
<b><br /></b>
<b>Wednesday: </b><br />
<b>AM: </b>9.8 miles, 591', 7:51 pace. Easy morning road run.<br />
<b>PM:</b> 3.7 miles, 82', 7:38 pace. Managed to squeeze in a quickie between hotel check-in and dinner in Cleveland.<br />
<b><br /></b>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZZmi8aRAO4a4dPdOdq3-n8nBEZ7jGj9-IPaSyuT_JL3e8U73NyVN3MwAMW-GHw68zoc_TPueTj7bJs7vAMej4FqgGaKS8Vc5Kzdcb-meHEu0WAtIHc2ZIckmtGuoOptguhwLoN7Sckvo/s1600/IMG_1589%255B1%255D.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZZmi8aRAO4a4dPdOdq3-n8nBEZ7jGj9-IPaSyuT_JL3e8U73NyVN3MwAMW-GHw68zoc_TPueTj7bJs7vAMej4FqgGaKS8Vc5Kzdcb-meHEu0WAtIHc2ZIckmtGuoOptguhwLoN7Sckvo/s640/IMG_1589%255B1%255D.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Rock 'n Roll Hall of Fame</td></tr>
</tbody></table>
<b><br /></b>
<b>Thursday: </b>4.6 miles, 108', 8:09 pace. Easy morning sight seeing run in downtown Cleveland.<br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPCq2A73jMzoO9cuM81fLYfeCF0cjbrpap07f9nB0DZQoLN2mvllQcNjJo5TL-CXHeSRY3hOGgRGb-doTr2IWe6fwVcmakfLpb27QFXQF-BCe-d-PRk3zm7H4jhbScBId46fJqS-0EwCA/s1600/IMG_1595%255B1%255D.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPCq2A73jMzoO9cuM81fLYfeCF0cjbrpap07f9nB0DZQoLN2mvllQcNjJo5TL-CXHeSRY3hOGgRGb-doTr2IWe6fwVcmakfLpb27QFXQF-BCe-d-PRk3zm7H4jhbScBId46fJqS-0EwCA/s640/IMG_1595%255B1%255D.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Lake Erie</td></tr>
</tbody></table>
<b><br /></b>
<b>Friday: </b>9.8 miles, 591', 7:47 pace. Easy morning run shaking off some travel grogginess. I was supposed to land in Manchester at 9 pm, Instead, through some United Airlines snafus, I ended up touching down at Logan airport after 11 and had a 55 mile cab ride to Manchester, not arriving home until the wee hours of the morning. I should have stuck with Southwest.<br />
<b><br /></b>
<b>Saturday: </b>21.3 miles, 5030', 9:50 pace. Wapack Trail Race, fourth place, 3:29:46. In most years, this would be a very good time, the seventh fastest on record according to Ultrasignup.com Yet, this year had the strongest field Wapack 21.5 has ever seen, nearly ideal weather and ground conditions, and I didn't even make the podium. From what I could see, the field had mostly sorted itself out by the first aid station at Miller State Park at mile 5 and I essentially ran alone for the rest of the way. I lost a few minutes sorting out some stomach distress, emptying rocks out of my shoes, and took an ugly fall coming down Mount Watatic near the end, but even if I'd been 5 minutes faster the results would have been unchanged. I'm reasonably happy with my time and there's little I could have done differently on the competitive front.<br />
<b><br /></b>
<b>Sunday: </b>Zero. My achilles was acting up, as was the knee and toe I smashed up on Saturday.<br />
<br />
<b>Totals:</b> 64.8 miles, 7129', 9h 7m. A bit of an easier week on the distance, elevation, and time front. Could be worse when considering the travel and possible injury.<br />
<br />
I'm getting excited for the next race on my calendar, my main "A" race of the year; the Ultra Trail du Mont Albert: La Grande-Traversée (yeah, it's a mouthful) up in Gaspesie, Quebec. <a href="http://adamiata.blogspot.com/2016/07/utma-ultra-skymarathon-2016.html" target="_blank">Last year</a> I won the 100k distance at this event and had a magical trip overall. New for this year will be a <a href="http://tracedetrail.com/en/trace/trace/25043" target="_blank">165k version with 8500 meters of elevation gain</a>, held on a point-to-point course on the International Appalachian Trail. Based on what I saw last year, I'm expecting the difficulty to be similar to the Wasatch 100 and a sub-24 hour finish should be plausible. A french language TV show did a segment on the 100k that gives a good impression of the landscape up there, even if you don't understand what's being said: <a href="http://tracedetrail.com/en/trace/trace/25043">http://tracedetrail.com/en/trace/trace/25043</a> I make a cameo at at the 1:38 mark.Adam Wilcoxhttp://www.blogger.com/profile/13987969125268981297noreply@blogger.com0tag:blogger.com,1999:blog-1610194828184106097.post-24360891364197947842017-05-07T14:00:00.000-04:002017-05-07T14:00:41.176-04:00May 1 - 7, 2017<b>Monday: </b>Zero.<br />
<b><br /></b>
<b>Tuesday:</b><br />
<b> AM: </b> 3 miles, 200', 7:56 pace. Morning road jog.<br />
<br />
<b>PM: </b>10.3 miles, 1926', 9:51 pace. My wife picked up the kids from school, so I was able to get an evening run in after work run in Pawtuckway with Cooper. Rain earlier in the day made things rather wet but the temps were good - right around 60 and the humidity was low. Sunshine gave way to passing showers and made for some cool light contrasts and a double rainbow.<br />
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<b><br /></b>
<b>Wednesday:</b><br />
<b> AM: </b>7.2 miles, 430', 8:14 pace. Easy morning run. My achilles starting acting up in the first two miles and I almost turned around. Oddly, it improved the farther I ran and I felt totally normal for the last few miles. I've also been having some tightness in my upper calf, near the knee, at the beginning of my morning runs and I'm wondering if the two issues are related. Still, it handled relatively heavy mileage and elevation gain last week, so I'll just have to keep an eye on it.<br />
<b> </b><br />
<b> PM:</b> 8.1 miles, 1639', 8:29 pace. Hill workout, 10 x 2 minutes at McIntyre ski hill. Happy I got out for this one, given that workouts make me anxious and it's easy to find reasons not do them. I have to play mental games with myself, only looking so far ahead on each repeat and not thinking about how many are left to do. The burning in my quads and short, frequent breaths are where the magic happens for working on my weaknesses, though. Getting back to the office, I was light headed for the rest of the day, pleasantly and naturally high. No noise from the achilles.<br />
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<b><br /></b>
<b>Thursday: </b>7.5 miles, 350', 7:38 pace. Easy morning road run.<br />
<b><br /></b>
<b>Friday:</b><b> </b>9.8 miles, 591', 7:52 pace. Easy morning run. Got stopped by the local constabulary and asked if I'd seen a horse running loose.<br />
<b><br /></b>
<b>Saturday: </b>14.5 miles, 1988', 9:52 pace. Sopping wet Bear Brook Trails with the dog. I spent some time doing guerrilla trail maintenance; draining puddles and discretely moving brush in a logged area where my approach trail got obliterated. It was hard to get out the door in the pouring rain at 5 am when it was barely light out, but the pay off was was a really fun run to start the day.<br />
<b><br /></b>
<b>Sunday: </b>19.2 miles, 5007', 12:34 pace. Wapack trail out-and-backs from Temple Mountain with the dog. I was a little sluggish to start but picked up enthusiasm a few miles in. Preparing for the shorter 21 mile version of this race has put the trail in a different perspective for me. Terrain that would've been sluggish and tough at 50-mile pace is now viewable as fun and runnable, especially the ridgeline south of Temple Mountain. I'm excited for the race and in a good mental spot; I may or may not win, but I'm going to have a good time either way.<br />
<br />
<b>Totals:</b> 80 miles, 12126', 12h 55m. Another good spring week in the books. I feel great and I'm optimistic for June. I have plans, big plans, and I'm psyched.Adam Wilcoxhttp://www.blogger.com/profile/13987969125268981297noreply@blogger.com0tag:blogger.com,1999:blog-1610194828184106097.post-2036615449484215522017-05-01T08:21:00.000-04:002017-05-01T08:23:58.611-04:00April 24 - 30, 2017<b>Monday: </b>Zero.<br />
<b><br /></b>
<b>Tuesday:</b> 9.8 miles, 591', 8:06 pace. Easy morning run, some light right achilles burn toward the end.<br />
<b><br /></b>
<b>Wednesday:</b> 9.4 miles, 479', 8:45 pace. Easy run at Musquash Conservation Area after work. I almost didn't make it but ran out of excuses, for once. This was my first time in this area, a little odd that I've never been, given that's it's so close. The trail were very runnable but nothing of spectacular quality. Seems like it'd be more fun on a mountain bike. Right achilles burn reared it's ugly head for the last few miles.<br />
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<b>Thursday: </b>8.2 miles, 1437', 8:23 pace. 8 x 2 minute hill workout at McIntyre ski hill. Muddy and sluggish, but good to get some deliberate high intensity stuff in. I should do more of that. NO achilles problems on the uphills, but some light burn again on my cool down.<br />
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<b>Friday: </b><br />
<b> AM: </b>5.2 miles, 286', 8:18 pace. Easy run with a quintuple beaver encounter. They weren't real happy with my being there and were slapping the water with their tails. I've never seen so many, so close, for so long before. Achilles felt fine.<br />
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<b> PM: </b>7.9 miles, 647', 7:53 pace. Manchester trail scrounging.<br />
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<b>Saturday: </b>14.4 miles, 1903', 9:40 pace. Early morning Bear Brook Trails with dog. We had a close call with a porcupine. Luckily, it shambled off into a boulder cave before the dog noticed anything was up. Again, some achilles burn after about an hour, not really painful but still concerning.<br />
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<b>Sunday: </b>26 miles, 8000' gain, 13:39 pace. Rambling with Ryan in the Belknap Range. We were happy to find snow free trail conditions and a good early season mountain run. The trails in here are pleasant, with relatively short climbs and generally runnable footing. A satisfying way to close the week. Achilles burned lightly but never got any worse. I wouldn't call it painful or say it qualifies as an injury at this point, especially when it was able to take so much elevation gain. Something to keep an eye on.<br />
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<b>Totals: </b>81.3 miles, 13327', 13h 53m. My biggest week of the year so far, and I generally feel good. My climbing and technical running skill is noticeably returning and that bodes well for the rest of the year.<br />
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I've been doing some thinking - a dangerous thing for a guy who's frequently the dumbest person in the room. Lately, I've been contemplating the privileges I enjoy, bequeathed me by my parents and earlier ancestors. I imagine I have more opportunity and leisure time than any of them and I've been trying to get a handle on how my running (mountain running, specifically) fits into that. I work hard, but it's often cardiovascular work rather than farming, building a stone wall, working in a factory, being a computer technician, or nursing patients in a clinic. I'm the first person in my family to earn a bachelor's degree. Having children of my own has helped put some of this into perspective, as I make personal sacrifices to ensure they have best possible life opportunities open to them and I try to be good role model. I live in a modern world, without any great war to fight or great economic depression to labor under. How do I live up to the achievements of my predecessors? To me, the crux of the privilege question is not about guilt or level of deserving, but how to best make use of the opportunities I've been given. I choose to strive at something I'm good at, running, to achieve something, and to be an inspiration to those who come after me - even if at the end of the day my high water mark amounts to being a big fish in a small pond. It's the least I can do. When I feel like quitting a phrase that keeps coming to mind is; <i>don't squander the gift.</i><br />
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<i><br /></i>Adam Wilcoxhttp://www.blogger.com/profile/13987969125268981297noreply@blogger.com0tag:blogger.com,1999:blog-1610194828184106097.post-62256126798894946712017-04-24T10:24:00.004-04:002017-04-24T10:32:50.909-04:00April 17 - 23, 2017<b>Monday:</b> 7.4 miles, 427', 9:36 pace. Morning recovery run on local roads and trails. quads are in rough shape, climbing is good but downhills are tough.<br />
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<b>Tuesday:</b> 6.0 miles, 394', 9:07. Concrete sidewalks in the urban sprawl of Alpharetta, Georgia. Flew into town for an engineering conference. Business travel is always tricky because it's hard to find run time and I tend to overeat when going to a restaurant with a group of people for a few nights in a row.<br />
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<b>Wednesday:</b> 6.5 miles, 423', 8:24 pace. Alpharetta sidewalks. Legs are still sore but improving. Need to find some trails.<br />
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<b>Thursday: </b>5.9 miles, 1260', 10:41 pace. Ran Kennesaw Mountain in the dark. Being on the western edge of the time zone, it gets light out much later here than in New Hampshire. I was hoping to catch a sunrise from the top but ran out of time before having to head back to the conference.<br />
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This small mountain was fortified by the Confederacy in the civil war, in an <a href="https://en.wikipedia.org/wiki/Battle_of_Kennesaw_Mountain" target="_blank">attempt</a> to stop General Sherman's army from reaching Atlanta. I'm not superstitious, but I am a history nerd, and it was a little eerie knowing that roughly 4,000 people died in the vicinity. There were old entrenchments and replica artillery batteries high up on the mountain that would periodically pop out of the dark and fog. Reading history is one thing, but getting a more visceral impression of real events is something valuable to me. The thought helped break up some of the boredom sitting in a sterile, overly air-conditioned conference room later in the day.<br />
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<b>Friday: </b>Zero. Travel hang over.<br />
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<b>Saturday: </b>14.5 miles, 1982', 9:23 pace. Bear Brook trails with my dog. The unofficial trails I used to access the park suffered the brunt of a logging operation and were hard to follow. The rest day did me some good and my legs are feeling fully recovered, pushing the pace came easily.<br />
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<b>Sunday: </b>9.5 miles, 1709', 9:44 pace. Pawtuckaway Trails at dawn with the dog. I felt great but kept things shortish. This was supposed to be a recovery week.<br />
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I also delivered on a promised ride in "Daddy's little blue car" to get ice cream.<br />
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<b>Totals: </b>50.0 miles, 6194', 7h 54m.Adam Wilcoxhttp://www.blogger.com/profile/13987969125268981297noreply@blogger.com0tag:blogger.com,1999:blog-1610194828184106097.post-77594142361523421292017-04-24T09:58:00.000-04:002017-04-24T09:58:36.636-04:00Week 15: April 10 - 16, 2017 - Breakneck Point Trail Marathon<b>Monday:</b> 8.1 miles, 643', 8:47 pace. Now that the snow is melted, I took the opportunity to do some Manchghanistan trail scrounging. Temps were win the mid-70s and I did my best to just ease into it.<br />
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<b>Tuesday:</b><br />
<b>AM: </b>9.8 miles, 591', 7:05 pace. I almost didn't get out of bed, but reminded myself of the warm temps. 55 degree mornings are pleasant to run in and, despite feeling a little creaky to start, I felt good enough to throw in some miscellaneous pickups and make it a fartlek run. Most of them were just smooth accelerations uphill for a few telephone poles, but also some ~5 minute up and downhill ones as well. It all went well, considering I was also running in a fasted state.<br />
<b>PM:</b> 6.8 miles, 372' gain, 8:27 pace. Exercised some restraint and actually ran slow on my lunch run. 80 degree temperatures helped.<br />
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<b>Wednesday: </b>Zero.<br />
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<b>Thursday: </b>Zero.<br />
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<b>Friday:</b><br />
<b>AM:</b> 9.8 miles, 591', 7:35 pace. Managed to drag myself out of bed early enough to do the usual route. Scoped some beav' in the swamp on Podunk Road. Spring peepers, phoebes, robbins and turkey calls are making for a much livelier morning soundtrack lately.<br />
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<b>Saturday: </b>28.3 miles, 8806', 11:23 pace. <a href="https://www.strava.com/activities/943753169" target="_blank">Breakneck Point Trail Marathon</a>, Beacon, New York.<br />
<br />
I've wanted to run this one for a while now and this was the year it finally fit in the schedule. Traditionally in April I've done races like Traprock 50K and the TARC Spring classic as early season tune-ups, but this year I was in the mood to try something new. Breakneck, held on the banks of the Hudson River, offers nearly as much elevation gain as the Pemi Loop, and I was surprised to learn how technical the terrain was. This <a href="https://www.youtube.com/watch?v=WkyRWJ_fi6o" target="_blank">video from 2015</a> was what really sold me on it.<br />
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Ben Nephew was the only competitive name on the entrants list that I recognized but, being outside New England, I didn't recognize most of them. I set no real competitive goals and just wanted to explore a new area and enjoy running hard on some snow-free trail after a long winter. As such, I didn't let it bother me when I was around 15th place for the first mile. By mile two the field had settled down a bit and I'd caught up to the lead pack without straining myself. This provided some useful feedback on my current fitness level as I was often able to gain ground on the flats and downhills, but would quickly give it back on the climbs when running with the other guys - likely a direct result of running on the road for most of the winter.<br />
<br />
Another insight was gained by having run the <a href="https://www.strava.com/activities/880831800" target="_blank">Hyannis Marathon</a> less than two months prior. Despite taking nearly twice as long to cover the same nominal distance, I was willing to accept a much higher exertion level at Breakneck, in the form of very high breathing and heart rates on the steepest climbs, well over lactate threshold. At Hyannis I tried to settle into a steady pace and gradually increase my exertion level to hold it consistently over the course of the race (that was the idea, at least). My mile splits were all between 6:24 and 7:29. A tough trail marathon is really more like a long set of intervals; climb hard for 15 minutes, then recover on the downs, so you shift the load around between different energy systems and muscle groups. My Breakneck splits varied from 6:23 (309 feet of loss) to 21:24 (1031 feet of gain). I see lots of hill repeats in my future.<br />
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By about the halfway mark the packed thinned out and I settled into fourth place. I'd occasionally catch a glimpse of Ben through the tree about a minute ahead, but he grew his lead and disappeared. I ran alone for quite a while before catching and passing another runner who was out of water, like me. With a course reroute this year, the overall distance was closer to 28 miles and there was a rather long stretch to get to the last aid station. I pushed a bit on the last few miles, descending hard to lock up my podium spot and finished in 5:22 - good enough to take home a bottle of wine and a blueberry pie.<br />
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<b>Sunday: </b>5.2 miles, 307', 9:32 pace. Easter Sunday recovery run, trying to resurrect my sacrificed quads - paying for those last few miles at Breakneck. It was worth it.<br />
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<b>Totals:</b> 68.4 miles, 11302', 10h 42m.Adam Wilcoxhttp://www.blogger.com/profile/13987969125268981297noreply@blogger.com0tag:blogger.com,1999:blog-1610194828184106097.post-32610585301443092752017-04-10T11:07:00.002-04:002017-04-10T11:07:35.816-04:00Week 14: April 2 - April 8, 2017<b>Monday:</b><br />
<b>AM:</b> 9.9 miles, 591', 8:06 pace. I feel like I put out the same effort on most morning runs and the time that pops up on my phone at the end is a pretty accurate reflection of my fatigue level. This is to be expected, given that I had a pretty solid finish to last week. Crummy weather is forecast for tomorrow, so I can take an easy day then.<br />
<b>PM:</b> 6.1 miles, 304', 8:15 pace. Lunch scrunble. Still tired, but making hay while the sun shines.<br />
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<b>Tuesday:</b> Zero.<br />
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<b>Wednesday:</b> Zero<br />
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<b>Thursday:</b><b> </b>9.8 miles, 591', 7:55 pace. Slow, despite two rest days.<br />
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<b>Friday:</b><br />
<b> AM:</b> 9.8 miles, 591', 7:54 pace. Still slow.<br />
<b>PM: </b>6.9 miles, 374', 9:04 pace. Lunch run with Mike. The Piscataquag River in Manchester is running pretty high with the snowmelt and recent rain. We had to bushwhack around a flooded section of trail.<br />
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<b>Saturday:</b> 11.9 miles, 723', 7:43 pace.<br />
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In the evening, I stuffed over 450 square feet of laminate floor in the back of the Foz. I calculated the weight out to 722 pounds and measured 3 inches of sag at the receiver hitch. The drive home was performed... <i>gingerly</i>, but ultimately uneventful. Saggin' wagon, indeed.<br />
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<b>Sunday:</b><br />
<b>AM: </b>7.5 miles, 942', 9:02 pace. I squeezed in a brisk 1:08 lap of the Skyline Trail in Middlesex Fells before meeting a friend later in the day. This was my first warm, dry trail run in months and it felt glorious to do some legit trail running again.<br />
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<b>PM:</b> 15.3 miles, 3619', 14:02 pace. An afternoon double traverse of the Blue Hills Skyline Trail with Keith. I dragged ass a bit on the return leg, experiencing nausea and a headache. It was only in the upper 60s but I felt hot. Barfed in the parking lot at the end.<br />
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<b>Total:</b> 77.6 miles, 7730', 12h, 05m.<br />
<br />
Despite two off days, I never really felt much pep in the legs. My Fells loop was at a good effort level, but I'm not really sure it counts as a workout. In any case, I accumulated some good time on my feet, built some elevation gain, and a took a refresher course on running technical trails. Good enough.Adam Wilcoxhttp://www.blogger.com/profile/13987969125268981297noreply@blogger.com0tag:blogger.com,1999:blog-1610194828184106097.post-62559021375793564912017-04-03T08:35:00.004-04:002017-04-03T08:35:45.725-04:00Week 13: March 27 - April 1, 2017<b>Monday: </b>Zero. Pouring rain. Sniffed some Minwax fumes while staining pine boards for my family room ceiling.<br />
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<b>Tuesday: </b><br />
<b>AM:</b> 10.0 miles, 591', 7:20 pace. 33 degrees, damp, and overcast. I ran well with little effort, not really noticing the hills, but then again, I should after two full days of rest.<br />
<b>PM:</b> 6.1 miles, 287', 8:08 pace. Easy lunch run. On the Manchester bike path that I frequently use, I passed by a house surrounded with yellow crime scene tape and cop cars around it. The local news is reporting a murder. Yikes.<br />
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<b>Wednesday: </b>Zero. Road running in the dark and rain is a bit beyond my tolerance for risk, so no AM run. No lunch run either because I got stuck in a meeting.<br />
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<b>Thursday:</b><br />
<b> AM:</b> 9.9 miles, 591', 7:19 pace. Settled in to a moderately quick pace again, probably a direct result of the zero day. Paid a short visit to the horses across the street since they were close to the fence.<br />
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<b>PM: </b>6.8 miles, 375', 7:52 pace. Lunch run with some scrambling. I disturbed a couple of turkey vultures near the top of Cigarette Butte and got to watch them soar around from the top of the cliff for a bit.<br />
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<b>Friday:</b><br />
<b> AM:</b> 9.9 miles, 591', 7:54 pace. I managed to exercise some restraint on this one and keep the pace easy.<br />
<b>PM:</b> 5.8 miles, 1041', 8:49 pace. 10 x 60s hill repeats on Harrison Street. It was snowing hard enough that I had to squint my eyes to see. The ground was still warm and everything was melting before it could accumulate.<br />
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<b>Saturday: </b>9.7 miles, 470', 7:44 pace. Easy run in the post snowstorm slop.<br />
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<b>Sunday: </b>11.9 miles, 702', 8:13 pace. A little tired, not much restraint was needed to go slower than 8s.<br />
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<b>Totals: </b>70.5 miles, 4639', 9h 14m.Adam Wilcoxhttp://www.blogger.com/profile/13987969125268981297noreply@blogger.com0tag:blogger.com,1999:blog-1610194828184106097.post-39721573299869681812017-03-27T10:07:00.001-04:002017-03-27T10:44:04.474-04:00Week 12: March 20 - 26, 2017<b>Monday: </b>Zero. Rest day.<br />
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<b>Tuesday: </b>Zero. Cranky hamstring.<br />
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<b>Wednesday: </b>10 miles, 591', 7:42 pace. Strava GPS app gave me a bonus 2/10ths of a mile on my staple morning route.<br />
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<b>Thursday: </b>9.9 miles, 591', 7:48 pace. Only 1/10th of mile extra today.<br />
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<b>Friday: </b>9.8 miles, 591', 7:56 pace. Back to normal.<br />
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<b>Saturday: </b>14.8 miles, 4918', LOL pace. "Ran" the Hancocks and East Osceola in much slower, more taxing conditions than I'd hoped. There was a firm, packed base but ankle-deep fresh snow up top made it like running on the beach, except with elevation gain. My pace was slow and I didn't feel that great, but the biggest benefit was probably recalibrating my level of patience from the roads to trails.<br />
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<b>Sunday: </b>Zero. I slept in and let a cranky hip and some soreness rationalize myself into taking a zero day. Still, there's value in this in that I can do a little self-examination. Is it better to take a zero day when my motivation is low and I give in to excuses that are always lurking in the background? Are they valid excuses or not and how do you draw the line? Just because I felt a little hip pinch a few times am I flirting with a serious injury, or is it just normal creaks in the machine? I don't have answers, but it's best to remind myself that I can't take decisions back, so just let go and move forward.<br />
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<b>Totals:</b> 44.5 miles, 6690', 8h 14m. Modest mileage but mediocre volume when looked at in hours.Adam Wilcoxhttp://www.blogger.com/profile/13987969125268981297noreply@blogger.com0tag:blogger.com,1999:blog-1610194828184106097.post-2023949998291554722017-03-20T05:15:00.004-04:002017-03-20T05:15:41.911-04:00Week 11: March 13 - 19, 2017<b>Monday:</b> 9.7 miles, 650', 6:59 pace. Shrugged off some inertia to get out the door for a run on my lunch break. I can usually tell how things are going to go within the first few steps and this one felt great before I made it past the end of my building. The effort:pace ratio was good and I never felt strained.<br />
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<b>Tuesday: </b>9.8 miles, 591', 7:54 pace. I was able to sneak an easy pre-dawn run in before the forecast blizzard. Snow was falling hard enough the last 3 miles that I was blinded by my headlamp when cars passed by. I usually leave the light off and let my eyes adjust to the dark, which is more than adequate for road running, and just turn the light on when a car is coming. Luckily there's little traffic on my morning route, and even less on snow days.<br />
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<b>Wednesday: </b>Zero. 18 inches of snow, the sidewalks were buried, and the roads a sloppy mess. I almost went out mid-day but a well-timed lunch invite from coworkers sealed the deal.<br />
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<b>Thursday:</b><br />
<b> AM:</b> 9.8 miles, 591', 7:33 pace. Easy morning run with a bright moon to see by. The stark shadows of leafless trees on snow is one of my favorite things about running at night in winter - something I would have missed had I stayed in bed. There's still a lot of snow on the roads but it's well packed and grippy, even with road shoes.<br />
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<b>PM: </b>6.1 miles, 1092', 8:32 pace. 10 x 60 second hill repeats on Harrison Street - with an 18% grade, it's a favorite for short, early season interval work to season the legs.<br />
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Over the weekend I listened to an <a href="http://ultrarunnerpodcast.com/andy-wacker-excelling-at-different-distances-and-terrains/" target="_blank">Andy Wacker interview on Ultrarunner Podcast</a> and heard him make a comment to the effect of specific hill work being unnecessary. His claim was that that uphill running performance is simply determined by running fitness and that flat intervals are adequate preparation for hilly races. While Andy is a champion runner across multiple surfaces and distances and I'm just a recreational putz, I'm not buying it because Andy also said that he prefers races with smooth footing and moderate grades. I'll continue to do hill repeats on the steepest, longest hills I have available to build specific strength for climbs that are steep and rocky enough to require hiking. Nothing against Andy, he's got a good thing going, but there are so many schools of thought out there that it's impossible to get any training done without rejecting some successful person's approach.<br />
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<b>Friday:</b><br />
<b>AM: </b>7.5 miles, 350', 8:45 pace. Recovery run, sore ass. I guess that means I'm doing it right.<br />
<b>PM: </b>7.1 miles, 395', 8:18 pace. Easy run, still sore. With most of the Manchester sidewalks covered still covered in snow I explored some North End neighborhoods. There's some swanky architecture tucked away in corners of this kinda dumpy city.<br />
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<b>Saturday: </b>10 miles, 300', 10:43 pace. Mashed potato snowmobile trails with the dog.<br />
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<b>Sunday:</b><br />
<b> AM: </b>4 miles, 131', 8:17 pace. Pre-dawn jog trying to work out some lingering soreness. My stabilizer muscles got a bit of a wake up call from running in sloppy snow yesterday.<br />
<b>PM:</b> 14.2 miles, 873', 7:30 pace. Run home from kids' swim class.<br />
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<b>Totals:</b> 78.7 miles, 4951', 10h 47m. Right about where I'd like to be for volume. I'm finding that I need to rely on doubles nowadays to get my mileage up. It used to be that the bulk of my volume came on weekend long runs, often back to back trail 20+ milers, but that's doesn't really fit with my responsibilities any more.Adam Wilcoxhttp://www.blogger.com/profile/13987969125268981297noreply@blogger.com0