Monday, January 30, 2017

Week 04: January 23-29, 2017

Monday:
     AM: 5 x 20 push ups

Tuesday:
     AM: 5 x 5 pull ups.
     
Wednesday:
     AM: Pull up pyramid -1,2,3,4,5,4,3,2,1
     PM: 10.2 miles, 666', 7:32 pace. Easy Manchester roads and sidewalks.

Thursday:
     AM: 9.9 miles, 590', 7:33 pace. Early morning Candia roads.
     PM: 10.2 miles, 661', 6:54 pace. 2 x 3 miles at tempo effort.

Friday:
     AM: 5 x 20 push ups.
     PM: 9.8 miles, 649', 7:48 pace. Windy easy run on Manchester sidewalks. Definitely feeling yesterday's miles and workout - made a conscious effort to go slow.

Saturday: 11.9 miles, 699', 8:05 pace. Kept the pace and effort level reigned in.

Sunday: 

Warm up: 2.3 miles, 167', 9:05 pace.
Race: Boston Prep 16 miler, 915'. 6:19 pace.

This was my third time running this race, I've always used it as a fitness check for Hyannis Marathon about a month later. Given that I've only been training with anything approaching focus since January, I was expecting to run several minutes slower than when I was in good shape in 2014. I ended up doing far better at this race than I had any right to expect. Here's a quick comparison of my mile splits:

  Mile 2014 / 2017
  1. 6:29 / 6:29
  2. 6:14 / 6:14
  3. 6:00 / 5:46
  4. 6:09 / 6:09
  5. 6:47 / 6:38
  6. 6:05 / 5:57
  7. 6:08 / 6:05
  8. 6:05 / 6:09
  9. 6:12 / 6:14
  10. 6:45 / 6:39
  11. 6:58 / 6:39
  12. 6:58 / 6:51
  13. 6:18 / 6:13
  14. 6:14 / 6:18
  15. 6:05 / 6:16
  16. 6:04 / 6:01
Finish: 1:40:37 / 1:40:39
Pace:   6:18 / 6:18
Place:  5th / 11th

Some key take-aways:
  • This year's performance was nearly identical to the last time I ran BP16 in 2014. My mile splits are about as close as GPS can measure, especially considering one was done with a GPS watch and one was done with my iPhone on two different days. There's obviously some error in there since the totals don't add up. Conditions were more pleasant this year (35 degrees vs. 20 degrees) but I don't think it made any substantial difference time-wise.
  • This year I ran entirely by feel. I started the Strava app on my phone, then put it away in my back pocket and didn't look at it again until after I finished. In 2014 I had a watch feeding me splits for every mile.
  • My training is working and I should be solidly capable of a sub-3:00 marathon on Cape Cod next month. In 2014 I was probably physically capable of a 2:50 marathon but turned a 2:54 because I got greedy, overshot, and tried for 2:45.
  • The next few weeks will be contain some key workouts. I can run deep in the 6:00/mile pace, but I need to target my endurance at speed to close well from mile 16 onward.
  • I'm a little tempted to go for a PR, but it might be best to err on the conservative side and just try for an even, well-executed performance. My goal for Hyannis was to get into Boston and possibly go Sub-3, and I may benefit more by proving that I can hold back, sandbag a little, and not make every marathon I run turn into a gruesome shit show at the end.
  • The marathon is also a B-goal for the year. I don't want to burn myself out for the rest of the season, there are bigger fish to fry. Let's try not to lose sight of that.
Weekly Totals:
     70.5 miles, 4337', 8h 38m.

Wednesday, January 25, 2017

Week 03: January 16-22, 2017

Monday:
     AM: Pull-up pyramid- 1,2,3,4,5,6,5,4,3,2,1. Glad to get back into the upper-body stuff. A sore shoulder put a damper on things last week. Also did 7,000 meters in 30 minutes on the rowing machine.
     PM: 9.8 miles, 662', 7:24 pace. Listened to a new history podcast I found, The Fall of the Roman Empire, by Patrick Wyman. I was once a prospective history major in my freshman year at UNH but decided that kind of degree wasn't worth going into dept for. So now I'm a mechanical engineer and history is something of a hobby.

Tuesday: Zero. Ugly stomach bug, fever.

Wednesday: Zero. Still sick, flattered myself on the morning weigh-in, though.

Thursday: 
     AM: Pull-up pyramid- 1,2,3,4,5,6,5,4,3,2,1. My form starts to deteriorate halfway through this workout. Ideally, my chest bumps on the hang board each rep, like Bobby Maximus. Will need to do the whole thing with consistent quality before thinking about adding reps.
     PM: 8.8 miles, 556', 7:25 pace. Slushy Manchester sidewalks. I wanted to do a workout but thought it best to run easy on my first day back from an illness.

Friday:
     AM: 10 miles, 591', 7:39 pace. My first early morning run in a while.
     PM: 8.7 miles, 560', 6:37 pace. Started this one out intending to do 2 x 3 miles at tempo effort, but felt really tired within the first mile, maybe lingering effects of being sick earlier in the week and maybe also some fatigue from the morning run, without a lot to eat in between. In any case, I salvaged the workout by pulling back the pace a little bit, exchanging my planned cruise interval workout for more of a continuous tempo.

Saturday:
     AM: 17 miles, 1003', 7:59 pace. Candia roads, pre-dawn.
     PM: Pull-up pyramid- 1,2,3,4,5,6,5,4,3,2,1

Sunday: 12 miles, 702', 7:28 pace. Candia roads, pre-dawn.

Total: 66.4 miles, 4062', 8h 18m.

I did a decent job of salvaging the week, with two off days, totals were very similar to last week in mileage, elevation gained, and time spent running. I haven't done any mountain or trail running in months and I don't really have any on the radar until spring. A lot of this is stemming from the enormity of my family room remodeling project which, due to scope-creep and a severe underestimation of the timeline, has hogged all my weekends. If I want to run, it has to be in the early morning or on my lunch break. A possible side affect is that I may be a bit better prepared for my marathon in Hyannis, since my training is more specific to road running. Running mountains may make you strong, but I don't think it makes you fast.

Monday, January 16, 2017

Week 02: January 9-15, 2017

Monday 1/9: 8.7 miles, 545', 7:34 pace. Snowy Manchester sidewalks.

Tuesday
:
     AM: 10, 7, 3 wide grip pull ups (failed at 2x10 attempt).  I've found some some recent success with pull ups after improving my technique to recruit back muscles more. With 5x5 being fairly easy, I decided to give sets of 10x a shot. No dice. Rowing machine; 7051 meters, 30 minutes. Since I have a rowing erg available, I figured I'd make use of it for come cross training. I have the vague notion that the motion is similar to steep hiking, so maybe it'll improve my climbing strength.
     PM: 8.7 miles, 554', 6:47 pace. 2 x 3 miles at tempo effort - hard to gauge actual pace since I'm using my phone for GPS tracking instead of a watch and I don't look at the screen until I'm finished. Right now I'm just looking to ease into some casual workouts for the marathon and there's no pint in being uptight about accurate pacing when I'm running a hilly route on sidewalks that are 50% snow and ice.

Wednesday:
     AM: 100 push ups in sets of 20-5. I was hoping to do 20 x 5, but that's a little too ambitious for now.
     PM: 13.3 miles, 623', 7:33 pace. Old Manchester Half Marathon course in reverse. Temps got up into the 50s, so I was happy to wear shorts and a t-shirt for the first time in months. I happened to pick my Hardrock 2012 shirt, forgetting that it seems to be bad luck for road running. Took a digger and scraped up my palms on the Hanover street sidewalks.
   
Thursday: 13.2 miles, 679', 7:39 pace. Manchester roads and sidewalks. 55 degrees out again.

Friday: 9.7 miles, 659', 6:51 pace. 2 x 3 miles at tempo effort. Basically the same workout as Tuesday bit with an extra mile of easy running in between tempo sessions so the overall pace is slower even though I ran a bit faster for the 6 miles harder running because the sidewalks were snow free.
   
Saturday: Zero day. Did an open practice day at Team O'Neil Rally School in Dalton. Had a blast sliding my Forester around cones in a controlled environment.

Dude rippin' it up in a supercharged Tacoma.


Sunday: 13.4 miles, 863', 7:33 pace. Ran home from kids' YMCA class. Hung more drywall in the evening.

Boss man.

Total: 67.2 miles, 3921', 8h 15m

A decent week with two good workouts. I'm optimistic about the marathon.

Monday, January 9, 2017

Week 01: January 1-8, 2017

I neglected to write up a lot of 2016's notable happenings and as a result, I've already lost some of the details that I wanted to remember. So I'm going to give weekly blog entries a try; for tracking running, accountability, and some general self expression. Let's see if I can make a habit out of this.

Sunday 1/1: 12.2 miles, 722', 7:47 pace, Candia roads.

Monday: 10.2 miles, 600', 7:21 pace, Candia roads

Tuesday: 0 miles. Raining, went to lunch with co-workers instead of running.

Wednesday: 13.4 miles, 738', 7:11 pace. Manchester roads.

Thursday: 9.8 miles, 653', 7:29 pace. Macnhester roads.

Friday: 9.9 miles, 620', 7:48 pace. Manchester roads.

Saturday: 14.9 miles, 902', 8:10 pace. Candia roads.

Sunday: Zero miles. Snowy roads convinced me to skip the morning time slot and I spent my day hanging drywall. My treadmill is located in the renovation-zone right now, but I should be able to find a temporary arrangement for it so I can get miles in without worrying about getting hit by a snow plow in the dark.

My supervisor

Total: 58.3 miles, 3510', 7:24.

As for future running plans, I have no A goals until the spring time. In the interim, I'd like build some good base fitness after a low-mileage end to 2016, and to help with that I signed up for the Hyannis Marathon on late February as a shorter-term motivator. While I don't enough time to realistically train for a personal best, 3:07 or better seems achievable. This would give me the option of running Boston in 2018 and I just turned 35, so my required time just went up by five minutes to 3:10, but I'll need go a bit faster than that to get an entry slot.

Wednesday, August 10, 2016

Wyoming & Utah - August 2016


Approaching Fremont Peak, Wind River Range

Route to the summit follow slabs up shadow line in upper center

"I sprang upon the summit, and another step would have precipitated me to an immense snow field five hundred feet below." - John C. Fremont, 1842

View of Gannet Peak from Fremont with lots of smoke in the air

Titcomb Basin

Tetons

Paintbrush Divide

Paintbrush Canyon

Cascade Canyon

The Grand

Mount Timpanogos

Timp' Basin

From the summit

Timp' ridgeline

The descent


Looking back up the descent

SLC sunrise

Twin Peaks, Broad Fork, Wasatch Range

Twin Peaks pano'

Time to go, storm clouds moving in

Thursday, July 7, 2016

Miata Update #6


It's been a year and a half since my last Miata post. I've accomplished a few things in that time.

New suspension and brakes that, combined, are worth more than the book value of the car.

I somewhat impulsively decided to remove my motor one night.

It comes out a lot faster than it goes back in.

New clutch, flywheel... oh, and a turbocharger.

New crossflow aluminum radiator

Homemade three inch exhaust.

And then I put it all back in.

DIY sheet metal airbox...

...fed by a DIY NACA vent.

And then took the car for a little spin.



And here's the payoff:




More to come.

Friday, July 1, 2016

UTMA Ultra Skymarathon - 2016

What if I told you that there's an ultra as enjoyable as any I've ever run but, unless you're from a particular corner of the world, you've probably never heard of it? This race accumulates 15,000 feet of elevation gain over 100 kilometers through a variety of surfaces from steep, rocky talus hopping to rooty, technical trails and some fast, flowy sections. You'll go through mossy spruce forests and open glacial valleys, across snowfields, and several miles of treeless alpine moon-scape with views of the sea off in the distance. This race is not in California, it is not in the Rockies, and it is not in New Hampshire. This race is not even in America, but neither is it across an ocean (from my home), either. I'm writing about the Ultra Trail du Mont Albert in the Chic-Choc range of the Gaspesie peninsula in Quebec, and it was the centerpiece of the best trip I've taken in a long time. Yet I almost didn't didn't make it there.

For the geographically challenged.

I've known about UTMA for a couple years, but only vaguely. The race website could use a better map and more pictures and my french language skills are poor enough that I didn't find a whole lot of race reports to fill in the gaps. Instead I chose to run Manitou's Revenge in 2014 and Western States in 2015 before UTMA became my main race for summer 2016. Helping seal the deal was an unusually favorable exchange rate this year.With a twelve hour drive from home, my wife and I decided to make a family vacation out of the trip, camping with our kids along the way.  All was set to go...until I couldn't find my passport at the last minute. We considered alternate plans, but in the end committed to the trip thinking we'd enjoy ourselves in Canada and then beg for mercy to cross back into the United States on the way home.

Mont Albert, home to the only herd of caribou south of the Saint Lawrence river.

Quebec feels like my own little secret parallel universe in many ways. Within a few hours I can drive my family across the border and almost convince myself that we're in Europe. I love the food, the language and all the curious little idiosyncrasies that make it different. Plus, nearly all my maternal ancestors are French-Canadian and visiting la belle province is a good way to show my kids that French isn't just an odd habit of their grandmother. All along the trip we enjoyed excellent, uncrowded camping and genuinely friendly, welcoming people.

Seaside camping along the Baie des Chaleurs.

Marshmallows

At the race start, I felt no anxiety. Despite the loud music, announcer, and unsustainably fast opening pace, there was little pressure to keep up. No one knew me and I was free from expectations. I accepted that either these people were that much faster, or that I'd see them again by the end of the day.  We worked our way up Mont Albert on a rocky, eroded climb that felt like a blend of the New Hampshire and Colorado, breaking out into a glacial cirque with cliffs and snowy gullies overhead. I began passing people one by one here, not really on purpose but because I'd slipped into the same familiar all-day pace I'd use in White Mountains. Pushing upward through a ravine there was a large, steep snowfield on the ravine headwall with a fixed rope, then maybe a mile of alpine running on the treeless windswept Mont Albert table land.



A short descent across more snow dropped me back into the treeline where the trail was uneroded and soft underfoot. It reminded me of lesser-visited sections of Kilkenny Ridge, a good mix of fast running and more techy rocky-rooty stuff. Occasionally small open peaks would provide an outlook back to Albert and off to the Gulf of Saint Lawrence. By the second aid station at Lac Cascepedia I'd moved into fourth place. Climbing out of Cascapedia, an abrupt viewpoint at the top of an overhanging cliff materialized unexpectedly between the trees and I had to stop for a moment to take it in the view of windmills and small villages cut out of the forest in the distance.



Lac Thibault was our turn around point and an efficient aid station transition allowed me to move into second place, with the leader in sight on a forest road ahead of me. I was able to catch him without overexerting myself and spent a few minutes chatting with Florent from Quebec City. While I was able to free myself from any competitive aspirations at the beginning, the possibility of a win was too tempting to ignore. I'd gotten myself to this point in good condition and knew that now was the time to make a move, so I upped my effort level a bit and tried to focus on running strong all the way to the end. This worked well for a while until another runner I didn't recognize came up on me very quickly. He tried to tell me that he was in the relay race but I misunderstood and mistook him for the solo division. I should have been clued in by his very heavy breathing that he hadn't run 60K already, nor was he expecting to keep up this speed for another 40K. But still I tried to fight him for the "lead". I had an advantage on the downhills, but he'd put some distance on me hiking the ups. On the flats, when I tried to run his pace, my muscles would begin spasming and cramping up, and I had no choice but to watch him disappear ahead of me. There was a sinking feeling that I might have just blown my chance, but I resolved to keep pushing just in case he'd overextended himself and I might catch him later on. Little did I know that this push is probably what kept me ahead of my real pursuers.


It wasn't until back at into Lac Cascapedia that I realized I was still leading. Though I was feeling rather crummy and dehydrated, it was good to see that Miriam and the kids had come out to see me. My racing experience allowed me to get what I needed from the aid station and back on the trail as soon as possible. Again, this might have been a crucial advantage. Still, the few miles of pushing had been costly and my legs muscles weren't cooperating. I had to walk a lot of the runnable terrain that I'd made good time of on the outbound leg.

Topping back out on the Mont Albert plateau was a relief and buoyed my spirits. The alpine breeze helped cool and dry my sweaty clothes while I kept my eyes peeled for caribou in the distance. The trail here is a little odd in that to reach the north summit of Albert you need to descend the snowy ravine from the beginning of the race, then climb back up a second nearby ravine to regain the table-land. It's a detour of a few miles and a few thousand feet of climbing, but nearly level and only a short distance as the crow flies.

The last climb reminded me of Tuckerman Ravine, a bony scramble with a waterfall pouring down the cliffs nearby. I stole a quick glance back, and saw another runner perhaps 400 meters back, recognizing him as Jean-Francois Cauchon, last year's winner. Oh shit! Don't blow this with only a few miles to go. While I was scared, I was also grateful he was there. I'd rather be chased for a win, than take it easily. Fear can make you dig deeper and, more than any competitive result, I wanted to finish with nothing left. I tried to climb harder but my hamstrings and groin seemed to vibrate like guitar strings, threatening to set off a severe cramping episode and immobilize me for a few minutes. The best I could do was focus on being as smooth as possible and picking the most efficient line through the rocks. I crested the climb, chugged some water from the last aid station, and began to hammer the descent, hearing cheers behind me only a few minutes later. I was sure he was right on my tail but I wasn't sure my blown quads could take the aggressive pounding of the 3000 foot descent to the end. Still, I found it easier to not fight gravity by braking so I just committed to basically falling down the mountain, doing my best to remain upright. While technical downhills are my strength, I was jumpy and sure I'd be caught at any moment. Every sound in the woods behind, real or imagined, spurred me to run harder. Smooth, deliberate breathing kept my side from stitching up. Adrenaline must have anti-cramping properties because I calmed down a little when I crossed the the road leading to the finish. I could see I was alone and then almost immediately relapsed into muscle spasms in the last 100 meters. Cheers from the finish brought the adrenaline back and I was hold it together to the end.



There were cheers, congratulations, handshakes and hugs. I managed to win with and a new course record of 14:08:49. Jean-Francois arrived 10 minutes later and Florent 20 minutes after that - a fairly competitive race given that all three of us finished under the old course record with a much closer podium grouping than last year. If this race gets the recognition it deserves, I can really only see this getting closer in future years.



I have to say that I'm really happy with this race. The course fits an ideal that I've been looking for for a long time. The people are welcoming, the race is well organized, and the terrain fits well with my strengths. UTMA is a lot like what a race could be like in the White Mountain National Forest if we could have such nice things. I'm also satisfied with my performance, not so much because I won with a course record, but because I kept a good attitude throughout, had fun, and truly did my best. There's not much I would have done differently, and it's a reminder that I can sometimes still find the fulfillment I'm looking for in ultras.



To cap things off, we stopped by Quebec City to relax and have ice cream on walls of the old colonial fortress. It was a really chill place to be, spending time as a family on a pleasant summer evening before the long ride home.



Oh, and they let me back across the border without too much trouble.