A couple of years ago, I was on pace to a PB at a local 5k when I caught movement to my right. I turned and saw a deer running parallel with the course fifty feet away. Suddenly it turned left, straight toward the course and the guy in front of me, I yelled "Look out Deer! Deer, Deer!" as it bound over the ditch and smack into the unsuspecting runner*. The runner had been wearing an IPod, tunes blaring when the hit and run occurred and he literally had no idea what had happened. Would he have been hit if he hadn't been wearing an IPod?
Technology has provided a wonderful tool box of gadgets to monitor, count and record our journeys. The 30 lap memory chrono with indiglo night light, step counters, HR monitors, GPS, IPod, coaching, nutrition and training soft wear and aps like Mapmyrun. We use our heart rate monitor to register and record our level of effort. Chrono's to record the time it takes to complete a run or repeats on the track. An IPod for motivation or just to keep the mind off the fact that we are in fact running. The GPS provides the play by play of what, where, when, how far, high and low. When home we rush to put all that data into a computer for.........?
Don't get me wrong I have all these gadgets and use them regularly but do I need to? When first using a GPS I was disappointed to discover that the routes I had mapped in the car as my daughter recorded the mileage I called off from the odometer where off by as much as a mile or more. That is a 17% reduction in weekly mileage, 300+ miles annually. I futzed around with my HR monitor for better than a week as the batteries died a slow death and its monitoring I had come to rely on became intermittent, leaving big gaps in my log book. Nothing slows you down more than when you drop the Ipod as you change gears for hill repeats. Then there is the dreaded lost ear buds, you frantically search for while trying to fit in a run before you have to be somewhere else. There is always the potential to get hit by a deer or texting motorist while in the middle of a tempo run, tunes blaring.
Even with the tools to monitor, count, record and numb I can't help but consider the time wasted, opportunity lost, experience missed or safety jeopardized because my head was down scrolling past the song on my IPod I wasn't in the mood for. There is a time and place for all of it I guess, what we have isn't going away and the addition of some other wonderful gadget is just around the corner. But one of the the things I have always cherished about my runs is the time I had with my thoughts and technology stuff takes away from that. Although it is pretty cool to know the elevation I gained and how fast I ran loops on the local x-country course yesterday afternoon. I have decided to step out the door technology free more often. Can't wait!
*The deer fled the scene after slipping and sliding across the tarmac and disappearing into the woods. The runner finished covered with deer hair and a busted IPod. I fell short of my goal but was able to help a fellow runner in the process.
Friday, June 15, 2012
Sunday, June 3, 2012
Wet Solo Trip
Two months ago I flipped through the calendar and picked a date, June 2, 2012.
In the little box I wrote (in pen) "AT-Run" and made everyone aware of my intention to run more than 30 miles on the Appalachian Trail and started training. Next I perused maps, confirmed elevations and decided on the start of my point-to-point excursion. Other logistics and planning were ironed out as the date approached, nutrition, essentials and how I would carry them all had to be considered. Admittedly, I enjoyed the planning as much as the training and was counting down the days.
As I prepared my kit the night before my run, Saturdays dismal weather forecast still called for 100% chance of heavy rain. I did not want to run in the rain, a mental battle began in my head. "Train as you fight," I thought. "Can't change the date now," I said. "If it rains on race day you want to be ready for anything," I had to keep telling myself. I can call and have my wife pick me up if it gets really bad, I muddled over and over in my head. Mentally, I was exhausted when I turned in but it wasn't raining, maybe it wouldn't.
As the storm subsided and streaks of sun began to flash through breaks in the trees, I felt a boost of energy. However, I knew I had a significant amount of climbing ahead of me and I already felt like I had spent the morning inside a washing machine. Perfect timing and a wonderful surprise to see my wife and kids (trail angles) as I came out of the woods. They had water, bananas, clean socks and hugs for me just when I needed them.
The remainder of the trip was slow going. Everything was soaked and I had become very self aware of my footing as I had gone down a few times and did not want to hurt myself. I hiked swiftly driving my legs into the ground in an effort to move as efficiently as possible up hill and ran when conditions warranted. I never stopped and fueled on the move.Time was ticking, I was tired and it seemed an eternity between landmarks. I said a quick hello's as I passed other hikers but their faces where a blur. I was jolted out of my trance a few times nearly stepping onto unsuspecting snakes sunning themselves on the open beds of granite that made up this final stretch of the trail. I have to admit I was grateful to stumble out onto the black top 6.5 miles from home but not looking forward to the relentless hammering I knew the road was going to unleash.
In the little box I wrote (in pen) "AT-Run" and made everyone aware of my intention to run more than 30 miles on the Appalachian Trail and started training. Next I perused maps, confirmed elevations and decided on the start of my point-to-point excursion. Other logistics and planning were ironed out as the date approached, nutrition, essentials and how I would carry them all had to be considered. Admittedly, I enjoyed the planning as much as the training and was counting down the days.
As I prepared my kit the night before my run, Saturdays dismal weather forecast still called for 100% chance of heavy rain. I did not want to run in the rain, a mental battle began in my head. "Train as you fight," I thought. "Can't change the date now," I said. "If it rains on race day you want to be ready for anything," I had to keep telling myself. I can call and have my wife pick me up if it gets really bad, I muddled over and over in my head. Mentally, I was exhausted when I turned in but it wasn't raining, maybe it wouldn't.
 |
| The Start |
The forecast was was dead on; gale force wind shook the house as it was doused with rain so thick I could barely distinguish the street light at the end of our drive way, it was going to be a long day. I made breakfast drag on a bit as I still held onto the possibility however minute that the rain would suddenly cease and the sun would rise on a beautiful blue bird day.
The rain had not let up as my wife drove away into the early morning darkness, I headed North on the AT in torrential rain. The light of my head lamp periodically bounced off of white trail markers as my head yo-yo'd between my feet and where I was going. Water cascaded down the trail as I headed up and sat in ankle deep pools in the flat sections. In a number of stretches, the vegetation bent over in submission to the rains constant pounding forming a tunnel I had to almost crawl through. I stumbled, tumbled and fell, climbed over newly toppled trees, slogged through creeks, retraced steps a few times after wondering onto the wrong trail. Sunrise only allowed me to put away my head lamp not any reprieve from the continuing storm. It had been slow going, as I crossed the 1/2 way point I had already been on the trail an hour and a half longer than I had planned. Surprisingly, I was up beat even proud of my progress.The rain was letting up and I still hoped it would stop altogether.
 |
| My Trail Angles |
The remainder of the trip was slow going. Everything was soaked and I had become very self aware of my footing as I had gone down a few times and did not want to hurt myself. I hiked swiftly driving my legs into the ground in an effort to move as efficiently as possible up hill and ran when conditions warranted. I never stopped and fueled on the move.Time was ticking, I was tired and it seemed an eternity between landmarks. I said a quick hello's as I passed other hikers but their faces where a blur. I was jolted out of my trance a few times nearly stepping onto unsuspecting snakes sunning themselves on the open beds of granite that made up this final stretch of the trail. I have to admit I was grateful to stumble out onto the black top 6.5 miles from home but not looking forward to the relentless hammering I knew the road was going to unleash.
The last stretch is void of much thought other than wanting be home. I had finally turned on the IPod and do remember wondering how many songs I would hear before I would get home, I lost count at #3 No Sleep Till Brooklyn. I stopped my watch at 11:36:24, 2.5hrs more than intended but excited to have planned and traveled 36.6 miles with over 3500' of gain along the historic Appalachian Trail.
 |
| My Kit |
I carried my Nathan Race Vest hydration pack, Petzel e+lite head lamp, .5 Adventure Medical Kit, XSOL Bivvy, Raid Light Ultralite jacket, 16oz water bottle, 20oz Amphipod, Road ID and watch, some wet ones, hand sanitizer Udderly Smooth cream, Halo visor, I-Pod packed with trail worthy tunes and various podcast and extra socks. I finally decided to take my phone to text periodic progress reports to my wife and/or to call her in case I chose to bow out. My food consisted of 2500 calories; gels, clif bars, trail mix, fig newtons and NUUN tabs making up its bulk.
Thursday, May 24, 2012
7 Days of Training in Haiku
Monday
~ A run in the rain Train for race day sould be same Shoes wet sponge like socks
Tuesday
~ Morning rondezous Six by one mile back to back Home for a quick snack
Wednesday
~ Speed Tempo Long slow Trail Track some time on the road Fight heads resistance
Thursday
~ Up before the sun Fumble in dark put shoes on Head lamp early run
Friday
~ Firday yes its here So many folks drinking beer Bed early up run
Saturday
~ Four hour run today Time on feet is the best way Race ready will see
Sunday
~ After long miles run Family time ride bike or hike Dinner movie bed
~ A run in the rain Train for race day sould be same Shoes wet sponge like socks
Tuesday
~ Morning rondezous Six by one mile back to back Home for a quick snack
Wednesday
~ Speed Tempo Long slow Trail Track some time on the road Fight heads resistance
Thursday
~ Up before the sun Fumble in dark put shoes on Head lamp early run
Friday
~ Firday yes its here So many folks drinking beer Bed early up run
Saturday
~ Four hour run today Time on feet is the best way Race ready will see
Sunday
~ After long miles run Family time ride bike or hike Dinner movie bed
Thursday, May 10, 2012
The other side of the cup.
I was on the other side of the cup last weekend at the Bear Mountain stop of the North Face Endurance Challenge. I spent the day at Tiorati aid station, mile 34.2 of the 50 mile race.
The TNF village had been set up under over cast skies in the shadow of Bear Mountain Lodge. The 50 mile race had left 2 hours prior to my arrival and the 50k start was eminent. Pre race anticipation hung in the air over the village. It was positive, even comforting being a silent observer, whitnessing the precious few minutes between where training and race execution meet. As a racer you don't notice what is going on around you, you are in the moment. As a non racer you have time to watch and listen and take in everything. There is a lot going on, a lot missed, a lot unappreciated.
The first set of volunteers who had arrived at 0230 to set up tents, timing and prep for registration and the 0500 start of the 50mile race where slowly being replaced by a second phase of volunteers.You couldn't miss the banners flying high above the tent where volunteers checked in. I checked in with Karen, the volunteer coordinator for this event. Karen was positively welcoming gave me the information I needed, directions to my aid station, a t-shirt and pointed me in the direction of the coffee. Apparently the Tiorati crew chief hadn't arrived and she wanted her there for our briefing. When she arrived and we where introduced we both looked at each other as if we had met, we had at a race a year ago. It is a small world.
When we arrived at Tiorati pop tents, tables, coolers, chairs where awaiting our attention. With the help of Jimmy from TNF we prepared a spread to rival any aid station at any race. We mixed GU Brew, NUUN, iced down water, poured Dixie cups of coke and Mt. Dew (after attempting to make it flat). We cut up bananas, oranges and potatoes (with a bowl of salt). Laid out skittles, M&M,s, crackers and multiple gel packs and built mountains of PB&J's with grape jelly. Feast for kings!
The front runner came in a 1/2 hr off pace and 5 hours into the race but fast and focused. Having not been a front runner myself it was exciting to witness his demeanor and how he navigatied the aid station. Of course he breezed through methodical and focused; draining his bottle, filling it with GU Brew, slaming a Dixie of water and NUUN before grabing a handfull of skittles, thanking us and heading off down the trail. WOW! The next few runners came through hot on his tail breezed through as if they had just run across the street. The first woman came through an hour behind the front runner, with much more grace, equal focus and efficiency.
As the day progressed the coheriency and efficiency of the racers deminished accordingly. The top end of the middle of the packed grazed a little longer at the aid station, joked around, aquired of the previous runner through but seemed in no hurry. The middle of the pack stayed even longer, questioned the mere idea of such and undertaking and didn't really care who had passed through earlier. The deer in head light distant stare became evident later, these racers stumbled into the aid station just as the hard cut off approached, some took a seat, considered dropping out while feasting on remaining aid station fair and required a lot of prodding to get back on the trail. A hardy few hung it up at this point mentally unable to go on, those that missed the hard cut off seemed.....relieved to not have to go any further. We packed up as quickly as the first runner had passed through and headed to the finish.
The finish was a buzz of activity, marathoners, 50k and 50milers where all finishing, the MC anounced the name of everyone who crossed under the red FINISH banner. Racers lounged with food and and beer, congratulated each other and told trail stories, families mingled, kids ran all over the place. Honestly, what I appreciated the most was that the music wasn't so overwhelming that I wanted to leave, it was just part of the buzz. Getting old I guess. I enjoyed a salad, pork sandwhich and Delta Charlie (Diet Coke) as I watched the award ceremony. Thinking it couldn't get any better, I literally ran into Dean Karnazes the "Ultramarathon Man" himself. We had a pleasent conversation before he had to join the kids race.
I have heard it said "that if you haven't given back and worked a race that you should", well you should, it was a great experience and I'll do it again.
The TNF village had been set up under over cast skies in the shadow of Bear Mountain Lodge. The 50 mile race had left 2 hours prior to my arrival and the 50k start was eminent. Pre race anticipation hung in the air over the village. It was positive, even comforting being a silent observer, whitnessing the precious few minutes between where training and race execution meet. As a racer you don't notice what is going on around you, you are in the moment. As a non racer you have time to watch and listen and take in everything. There is a lot going on, a lot missed, a lot unappreciated.
The first set of volunteers who had arrived at 0230 to set up tents, timing and prep for registration and the 0500 start of the 50mile race where slowly being replaced by a second phase of volunteers.You couldn't miss the banners flying high above the tent where volunteers checked in. I checked in with Karen, the volunteer coordinator for this event. Karen was positively welcoming gave me the information I needed, directions to my aid station, a t-shirt and pointed me in the direction of the coffee. Apparently the Tiorati crew chief hadn't arrived and she wanted her there for our briefing. When she arrived and we where introduced we both looked at each other as if we had met, we had at a race a year ago. It is a small world.
As the day progressed the coheriency and efficiency of the racers deminished accordingly. The top end of the middle of the packed grazed a little longer at the aid station, joked around, aquired of the previous runner through but seemed in no hurry. The middle of the pack stayed even longer, questioned the mere idea of such and undertaking and didn't really care who had passed through earlier. The deer in head light distant stare became evident later, these racers stumbled into the aid station just as the hard cut off approached, some took a seat, considered dropping out while feasting on remaining aid station fair and required a lot of prodding to get back on the trail. A hardy few hung it up at this point mentally unable to go on, those that missed the hard cut off seemed.....relieved to not have to go any further. We packed up as quickly as the first runner had passed through and headed to the finish.
I have heard it said "that if you haven't given back and worked a race that you should", well you should, it was a great experience and I'll do it again.
Saturday, March 31, 2012
Laying the foundation
A journey of a thousand miles begins with a single step-Confucius
After 80 days of focused, fitness hiatus I am back in the foundation building stage.
It is easy to over due it while in this stage, so the key here is patience. In an effort to loose weight and improve my fitness prior to my 1st marathon in 2010 I used this 9 week Navy Seal program with great success. I modified it a bit because I don't have a place to swim or a place for pull ups but you'll get the idea. Remember PATIENCE! follow it you'll notice the difference in your strength, speed and endurance.
week 1 ~ Run 3 miles (MWF); 4x15 push ups, 4x15 sit ups, 8 pull ups
week 2 ~ Run 3 miles (MWF); 5x15 push ups, 5x15 sit ups, 8 pull ups
week 3 ~ No Run (MWF) 5x20 push ups, 5x20 sit ups, 8 pull ups
week 4 ~ Run 4 miles (MWF) 5x20 push ups, 5x20 sit ups, 10 pull ups
week 5 ~ Run 4 days 3/3/4/2 miles 5x 25 push ups, 5x25 sit ups, 10 pull ups
week 6 ~ Run 4 days 3/3/4/2 miles 6x20 push ups, 6x20 sit ups, 10 pull ups
week 7 ~ Run 4 days 3/3/4/3 miles 6x25 push ups, 6x25 sit ups, 12 pull ups
week 8 ~ Run 4 days 3/3/4/4 miles 6x30 push ups, 6x30 sit ups, 12 pull ups
week 9 ~ Run 4 days 3/3/5/5 miles 6x35 push ups, 6x35 sit ups, 12 pull ups
Friday, December 2, 2011
Chasing Down Bovine
It was a strain to get out of bed the other morning. Finally I willed myself from beneath the thick layer of warmth, flopped my legs over the edge of the bed and into my slippers and sat motionless. I had not run in a couple days and had to get out. However the draw of the warmth was sucking me back into bed like the tractor beem of the Death Star, maybe I could sleep just a little longer. Out of the fog I heard a faint voice. It was indistinguishable at first. Like a voice in my head, where was it coming from? Suddenly I felt a jarring jab in my side that snapped me out of my daze my wife said "Just go will you!'
My pace did not quicken when I got into the kitchen either. I caught myself trying everything to avoid steeping out. I glanced at the thermometer under the porch expecting the worst, it was 40 degrees. My spirits lifted immediately and I was out the door in a flash. I ran the first couple miles at a steady pace, minding my own business, cares lost in the calm of a beautiful morning.
Suddenly, out of the corner of my eye I noticed what appeared to be another runner across the field in the direction I was heading. Who's that I wondered? My pace quickened, I felt good despite not running for a few days. As I turned into mile three, the runner in the distance was moving away from me quickly. My pace quickened again, could I catch him?
The runner, now further away from me than I care to admit disappeared over a small hill in the distance. I accelerate again, instinct rose from deep down, my pulse quickens, sweat builds, lungs heave. The chase was on. I attacked the hill when I reached it: increased foot speed, pumping arms, eyes fixed, driving, reaching for the horizon. As I sail over the crest of the hill in hot pursuit, sweat sting in my eyes, I stop dead in my tracks face to face with a huge cow. Looking up at me with those big eyes as if to say.....What?
My pace did not quicken when I got into the kitchen either. I caught myself trying everything to avoid steeping out. I glanced at the thermometer under the porch expecting the worst, it was 40 degrees. My spirits lifted immediately and I was out the door in a flash. I ran the first couple miles at a steady pace, minding my own business, cares lost in the calm of a beautiful morning.
Suddenly, out of the corner of my eye I noticed what appeared to be another runner across the field in the direction I was heading. Who's that I wondered? My pace quickened, I felt good despite not running for a few days. As I turned into mile three, the runner in the distance was moving away from me quickly. My pace quickened again, could I catch him?
The runner, now further away from me than I care to admit disappeared over a small hill in the distance. I accelerate again, instinct rose from deep down, my pulse quickens, sweat builds, lungs heave. The chase was on. I attacked the hill when I reached it: increased foot speed, pumping arms, eyes fixed, driving, reaching for the horizon. As I sail over the crest of the hill in hot pursuit, sweat sting in my eyes, I stop dead in my tracks face to face with a huge cow. Looking up at me with those big eyes as if to say.....What?
Monday, October 3, 2011
Lucky Dad stops to smell the roses
Once in awhile something will come up forcing me to alter my training schedule. Family, life, and work are all important but they sure have a tendency to muck things up. I have learned to adapt pretty well and not get all worked up about it, as long as I can fit in my workout. Miss too many days and I get a little anxious, even annoyed. To avoid the majority of these unavoidable realities, I wake before the birds and run, shower and eat breakfast before anyone else wakes. This allows for me to get training in with out becoming "Jerk Dad". Everyone is happy.
This summer I stepped right up to "Jerk Dad" line and almost stepped over. My daughter had been asking to ride her bike while I ran for sometime. First I told her she had to ditch the training wheels, she did. Next I told her she would have to become more stable on her bike, then stronger so she could get up the hills I run. She did both. I was nervous about her riding on the roads so I avoided letting her go with me as long as I possibly could.
However,one night while I was tucking her in she asked "Dad are you running in the morning?"
I was caught off guard, my jaw dropped, if she could have seen my face in the dark she probably would have burst into tears. I had been avoiding this. Now she had me just where she wanted me.
"Yes, early" I responded trying to speed up the tucking in process. I braced myself for the question I knew was next.
"I am going to get up with you and ride my bike while you run." she told me very matter of fact. I didn't say anything, I couldn't.
"What time are we heading out?" I still hadn't said anything I had froze. Time seemed to crawl. Eventually, I responded that if she could get up when I did she could go. The truth is I was counting on her not getting up. "Jerk Dad" move, yes, but I hadn't said she could not go I just said she had to get up.
I slept restlessly due to being so close to the "Jerk Dad" border. When my alarm sounded I wanted to stay in bed, guilt hung over my like a golf umbrella. I pulled myself out of bed and snuck downstairs to be greeted by a 9 year old, bike helmet on her head, sneakers on her feet and a big smile on her face.
Geared up and ground rules covered we headed out the door at 0600. On the fly, I had to alter my plan from 8 miles to 3 miles not knowing how things were going to pan out. My new pacer did fantastic! She followed directions, stopped at road crossings, circled back if she got to far ahead and talked the entire time about everything from Justin Beiber, to the Red Sox and how excited she was to be out with me. I must admit I was proud. Not to mention that upon our return she said "I thought you ran longer than that Dad?' So we headed back out and did another 5 miles. Nothing got mucked up, I found a training partner and avoided being "Jerk Dad!" Whew....that was close.
This summer I stepped right up to "Jerk Dad" line and almost stepped over. My daughter had been asking to ride her bike while I ran for sometime. First I told her she had to ditch the training wheels, she did. Next I told her she would have to become more stable on her bike, then stronger so she could get up the hills I run. She did both. I was nervous about her riding on the roads so I avoided letting her go with me as long as I possibly could.
However,one night while I was tucking her in she asked "Dad are you running in the morning?"
I was caught off guard, my jaw dropped, if she could have seen my face in the dark she probably would have burst into tears. I had been avoiding this. Now she had me just where she wanted me.
"Yes, early" I responded trying to speed up the tucking in process. I braced myself for the question I knew was next.
"I am going to get up with you and ride my bike while you run." she told me very matter of fact. I didn't say anything, I couldn't.
"What time are we heading out?" I still hadn't said anything I had froze. Time seemed to crawl. Eventually, I responded that if she could get up when I did she could go. The truth is I was counting on her not getting up. "Jerk Dad" move, yes, but I hadn't said she could not go I just said she had to get up.
I slept restlessly due to being so close to the "Jerk Dad" border. When my alarm sounded I wanted to stay in bed, guilt hung over my like a golf umbrella. I pulled myself out of bed and snuck downstairs to be greeted by a 9 year old, bike helmet on her head, sneakers on her feet and a big smile on her face.
Geared up and ground rules covered we headed out the door at 0600. On the fly, I had to alter my plan from 8 miles to 3 miles not knowing how things were going to pan out. My new pacer did fantastic! She followed directions, stopped at road crossings, circled back if she got to far ahead and talked the entire time about everything from Justin Beiber, to the Red Sox and how excited she was to be out with me. I must admit I was proud. Not to mention that upon our return she said "I thought you ran longer than that Dad?' So we headed back out and did another 5 miles. Nothing got mucked up, I found a training partner and avoided being "Jerk Dad!" Whew....that was close.
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