Tuesday, July 19, 2016

Training 7/11 - 7/17

With the pattern of three weeks up and one week down, it mean that this week was a down week. Down weeks are the best!

Onto the numbers:
7/11, Monday: Off
7/12, Tuesday (Cathance: 7.1, 1:07:14): Pace was aided by actually being picked up and carried by all the deer flies. Brutal.
7/13, Wednesday (Johnson/88: 7.2, 56:36): Schedule was funky at work, so I had the chance to sneak out midday. It was HAWT! Plan was for a workout that I will call the Nate Dawg: 30 seconds hard, 90 seconds easy for 8 times per set. I did two sets of 8 with four minutes easy in between with a 10-minute warm-up and cool-down. Interesting workout. Sounds easy, but it wasn't all that easy. It's basically a structured fartlek. I did have to look at my watch a lot, which annoyed me, but otherwise it's a good workout. I'll definitely be hitting this one again. Also of note: new shoes! They're amazing in every way...especially the color...


A photo posted by Ryan Triffitt (@sn0m8n) on


7/14, Thursday (Heath Plus, 4, 36:09): Dragged a bit on this one, so perhaps the workout was harder than I thought.
7/15, Friday (Vermont, 7.8, 1:12:47): Now, that was an awesome run. Headed to Vermont to crew at the Vermont 100 and had the chance late on Friday to get out on the country roads with John and Jamie. We had a blast--including sprinting into a radar gun--and I felt great despite the heat. Running is the best.


Vermont looks like this.

7/16 & 7/17, Saturday & Sunday: Off due to crewing Amy at the Vermont 100. Crewing is an endurance event unto itself. And, unfortunately, we didn't get to crew the whole 100 miles, as a foot injury knocked her out at 58.5 miles. Total bummer, but ultrarunning is a cruel mistress. If it were easy, it'd be a called a Tough Mudder...

So, there it is a solid down week. Getting back after it this week. Fingers crossed.

Tuesday, July 12, 2016

Training 7/4 - 7/10

After bemoaning my lack of consistency and flow over the last two weeks, this week really came together. It wasn't perfect, but it's the type of week that should be the paradigm moving forward. And, the resurrection of the blog is what this type of course correction is all about. It gave me a solid look at how exactly how things were going and how to correct them. Since I don't have the time or discretionary cash for a coach, it's like submitting a weekly training log to a coach--you know, without the knowledge or objectivity. Otherwise, exactly the same. As always, I'm an idiot.

Onto the numbers:
7/4, Monday: No running, but we did go on a groovy little hike as a family.
7/5, Tuesday (Cathance: 7, 1:10:04): Started sluggish, but ended up being a really solid run.
7/6, Wednesday (Mt. Ararat: 4.1, 34:26): Also started sluggishly, but this one was really encouraging. I could've definitely pushed harder and added more repeats. It's still early in the training cycle, so I didn't want to overcook things. More of these to come.
7/7, Thursday (Heath Plus: 4.2, 37:22): Easy recovery jog. Again, also started a little draggy.
7/8, Friday: Off
7/9, Saturday (Brunswick: 18, 2:36:23): Prior to this run, I struggled a bit to determine the right location--I'm not really sure why. After hemming and hawing, I decided to run to the ocean from my house. And, much like my prep for this run, it was never great, but it was never awful. All that being said, this was exactly the run that I needed. The mental training is just important as the physical, and this was a mental test. I was never really into it--before or during--but I'm really happy about that. I got it done. And, in ultrarunning, sometimes that's really all it takes.

A photo posted by Ryan Triffitt (@sn0m8n) on


7/10, Sunday (Bradbury: 5.8, 1:02:04): An easy, early morning, recovery run in the rain to check the course marking for the Bradbury Scuffle. Legs felt good, and I was probably more tired at the end of the day due to standing all morning helping out during the race. With Stone Cat on the radar, I decided to not race the summer series this year, and this weekend confirmed my choice. With a Sunday race, I wouldn't have run as long on Saturday, and I would've beat myself up on Sunday. Glad I didn't take that route--gotta be smart.

TOTALS:
Miles: 39.4
Time: 6:00
Elevation: 1,870

This week really felt like a week of training. And, it should have: it was the third of three "up weeks," and an (almost) 40-mile week, which is only my third of 2016. Plus, when I start a number of runs feeling slow or sluggish, but they end up feeling really good, then it means that my body is starting to adapt--and, hopefully, get fit. It's a feeling that I vaguely remember, and one that I like for sure. Down week on tap, then back to it, and I'm looking forward to more of the process.

Tuesday, July 5, 2016

Training 6/20 - 6/26 & 6/27 - 7/3

This post was a bit delayed due to some work related travel, but it's tardiness is consistent with how I've been feeling about my training of late. Nothing is flowing. It's just a bit off. No idea why, but I need to start getting my act together.

Onto the numbers:
6/20, Monday: Off
6/21, Tuesday: (Longest Day 5k at Libby Hill: 2.4 warm up/2.8 race/3 cool down; 8.3 total) The training plan called for starting speed work this week, so I jumped right in with a 5k. Perhaps not the smartest move, but I survived unscathed with a decent look at where I am right now. And, right now, my cherry picking sucks, and I can barely outkick a 13 year-old. I ended up 6th overall, but I was the 4th old guy. And, yes, I did need to outkick a small child. That being said, it was a fun time with a bunch of Trail Monsters. Plus, the Libby Hill trails were fun. It would've been fun to race on more of the singletrack, but perhaps I'll get to explore more there someday.
Respect your elders...
6/22, Wednesday: Off. Plan was to run today, but a variety of life related factors made it a zero.
6/23, Thursday: (Highland A: 5.4, 43:46) I'm starting to dig this loop.
6/24, Friday: Off. Thought about running, but decided against junk miles.
6/25, Saturday: (Topsham ATV Trails: 15.2, 2:24:25) While I didn't feel perfect every step of the way this was a great run. Sometimes I just need to be out there alone to put it all together. This was one of those days. And, I wasn't totally alone...thanks, deer flies...
6/26, Sunday: Off...sorta. Again, a run was in the plan, but it didn't happen. However, we did get out for a hike with the whole family in Camden. My hike ended with a run to get the car, since the child was having a major meltdown around possibly pooping her pants. Oh, the joys of parenting...

TOTALS:
Miles: 29
Time: 4:24
Elevation: 1,768

6/27, Monday: Off
6/28, Tuesday: (Lakefront Trail: 6.8, 53:29) My work schedule landed me in Chicago, so the Lakefront Trail was my best option. I decided that some early morning tourist running was a good option, so I head north from my hotel towards the city. While it's not my style, the Lakefront Trail is a great asset to a city the size of Chicago, and it is well-used. I can't imagine what it's like on a beautiful Saturday, as it was pretty busy with runners and bikers. Some of the bikers were ripping along, so that was a bit unnerving, but, otherwise, it was a fun, mellow run.
A photo posted by Ryan Triffitt (@sn0m8n) on
6/29, Wednesday: (Lakefront Trail: 7, 52:03) Second morning in Chicago, and my second workout in the cycle. Four-mile tempo at 6:55 pace. No idea why four miles or why 6:55 pace. It was uncomfortable. That being said, the south end of the Lakefront Trail was much quieter.
6/30, Thursday: Off. Had planned to run, but my travel and work schedule left me exhausted.
7/1, Friday: Off. No excuse.
7/2, Saturday: (Heath: 3.9, 35:26) Combined with the happiness of flying into Portland on Thursday, I was really happy to be back on home turf. I'm very lucky to be able to live in an awesome place. (Read: the Midwest kinda sucks.)
7/3, Sunday: (Cathance: 15, 2:40:29) Unlike last weekend, I was happy to company on this one, especially someone I've been running with for 20+ years. Nate and I solved most of the world's problems as we wandered through the Cathance and out to Head of Tides. We tacked on four trips up and down Mt. Ararat at the end for extra vert and manliness. Solid run.

TOTALS:
Miles: 32.8
Time: 5:01
Elevation: 1,270

Three days one week. Four the next. It's just not as consistent as I would like right now. There are some great moments in those numbers and some solid runs, but I need to be a little more buttoned-up. I'm probably nit-picking, but I know I can do better.

Most importantly, I'm officially registered for the Stone Cat 50 Mile in November. Four months to get ready. I'm very much looking forward to it.

Monday, June 20, 2016

Training 6/13 - 6/19

Another week, and that means another post! Maybe this will be a habit once again.

Plan for the week was to make this a step back week to remain consistent with the pattern of three weeks of build and one week to step back. As it turned out, I don't think I stepped back as much as I should have, but I felt good on all my runs. As always, I proceed with caution.

Onto the numbers:
6/13, Monday: Off
6/14, Tuesday: (Cathance: 6.7, 1:07:23) Easy cruise down to and along the river. Legs felt good, but the rest of my body felt "kinda draggy." Sometimes running in the evenings isn't the easiest.
6/15, Wednesday: Off. Last week was my first week with three, consecutive midweek runs, so resting today was the biggest part of the step back.
6/16, Thursday: (Highland A: 5.3, 43:05) Name for the run is derived by adding up and overs on Mt. Ararat to the "traditional" Highand Green Loop--yes, very creative. Consciously tried to hold myself back, but still managed a "snappy" pace. No complaints with that. I was a bit tight, which was only a slight bother.
6/17, Friday: Off
6/18, Saturday: (Southwest Harbor: 11.3, 2:17:49) Our annual end-of-school tradition has become a weekend in Southwest Harbor, and with my parents along, D and I were able to get out together. In short, this run was awesome. Nothing else to say...just awesome.

A photo posted by Ryan Triffitt (@sn0m8n) on


6/19, Sunday: (Heath: 4.1, 36:02): After downing a couple beers and a full rack of ribs, I'm not sure what exactly I was recovering from. Despite holding up my belly, my legs felt great.

TOTALS:
Miles: 27.6
Time: 4:44
Elevation: 2,707

So, like I said, not as much of a step back week as it probably should have been, since the miles were right, but the time was only 10 minutes less and the elevation was about 80% more. I try not to worry too much about numbers, but they do tell part of the story. I'll keep tabs on things this week and adjust if need be.

A photo posted by Ryan Triffitt (@sn0m8n) on



Monday, June 13, 2016

Training 6/6 - 6/12

As promised, it's another post! And, speaking of that post, I'm totally shocked and surprised at how many people read it or responded to it. More than that, the number of people that identified with my thoughts was pretty remarkable and humbling. My intent with the post was for my own cathartic review of the past few months, so it was comforting to know that I wasn't alone and gratifying to hopefully help others with their own running challenges. Yay Internet!

With that, my hope for these weekly recaps is for me to get a snapshot of my training. I also hope it will help me know, beyond the numbers, exactly where I am in my training. For example, if I write my weekly recap and note that I felt tired on all my runs, it will be a flag to rest a bit more the following week. That's my hope.

For those that do read these updates, I think it'll be interesting to find out that I really don't run all that much. From afar or through Facebook, it may appear that I'm crushing a ton of miles. Not true. In reality, my two biggest weeks in 2016, while training for an ultra, were only 40 miles. (More to come in my 2016-so-far recap.) There's something glamorous about running 100-mile weeks, but that's not for me. I'm just too fragile. Running a little is better (way, way better) than not running at all.

Onto the numbers:

6/6, Monday: Off. I pretty much always take Mondays off.
6/7, Tuesday: (Bradbury: 5.1, 54:42) Due to the need to be in Freeport for a meeting (was still late), I snuck in a run at The Brad with Half Bomb and Nate Dawg. Easy, conversational pace. Well, conversational enough for me to complain about the overuse/lack of care of the trails from a certain constituency. Felt good...and the run, too.
6/8, Wednesday: (Mt. Ararat: 4.2, 35:32) In the future, Wednesdays will be "Workout Wednesdays," but today was just some easy hills. Might have gone a little quicker than "necessary," but my legs are starting to come around.
6/9, Thursday: (Heath: 4.1, 36:00) First time running three consecutive days since Grayson Highlands, and my legs made certain I was aware of that fact..
6/10, Friday: Off. I pretty much always take Fridays off.
6/11, Saturday: (Fatherland: 4.6, 35:07) We traveled down to my parents' house midday, so I could attend a retirement party for my high school cross country and track coach. Scheduling was tricky, but I was able to get out for a leg-mover in the afternoon. Felt fresh, which was a good sign.
6/12, Sunday: (Willowdale: 11.9, 2:13:21) After the evening's festivities, which would only be considered festivities at my advanced age and were really only excessive eating and moderate drinking, we didn't get too early of a start. Emphasis on "we" in that last sentence, as D and I were able to get out together, thanks to my parents. (Although we did miss mini-golf.) And, despite the aforementioned festivities, I felt great. We headed to Willowdale State Forest to check out the "new" Stone Cat course. (Research, perhaps?) The running at Willowdale is pretty great and fairly easy: relatively flat and not too technical. But, trying to follow a specific route at Willowdale is nearly impossible: the trail system is a twisted spiderweb thrown into a blender. The time above does not include the 30 minutes of stops to look at the map and read the course directions. With each of those items, however, we were able to follow the course, which is smoother than I remember, but just as twisty. I had a blast out there and really enjoyed being able to spend some quiet time on the trails with my favorite adventure partner.

The ferns of Willowdale
TOTALS:
Miles: 30.1
Time: 4:54
Elevation: 1,509

All in all, a solid week. Nothing spectacular, but a good building block week. It was the third week in-a-row that I've increased my mileage, so next week will be a step-back week. And, yes, I increased to 30 miles and will be stepping back. Like I said, I don't actually run all that much. The primary focus of each week is to stay healthy, with a secondary goal of quality miles that best mimic my goal race, if there is one.

Wednesday, June 8, 2016

A Blog Post?

Full disclosure: I started this post a year ago. Let it sit, and now I'm trying again. Buckle up. I have a lot to recap. I suggest doses, or caffeine, or not even bothering...

It's been two years since my last post, and my wife has been lightly bugging me to start posting again. (As if listening to me whine and moan in real time isn't enough, she also requested it digitally.) Yet, if I'm writing this, it must mean that I've been missing it as well. And, in truth, I have. Now, there's no way to sum up two full years, but I'll do my best.

So where have I been?

After the 2014 Spring Classic 50k, (my last post) I was in high spirits. And, all along while training for that race, I was seriously considering taking a stab at the TARC 50 Mile. (After seeing the heat and carnage that day, I couldn't be happier to have skipped out on that. I would've died--possibly not an exaggeration.) However, I came to my senses, since the 50k took a lot out of me--more than I would have expected. In hindsight, it took out exactly what it should have based on the training I was able to put in. Ultramarathons--even "easy" ones--are hard. And, I went after it that day.

Jamie showing perfect crew form. #alwaysbecrewing
While I was smart enough to bail on a June 50 mile, I was dumb enough to register for a November 50 mile--Stone Cat. It made sense at the time, but training over that summer never came together for me--physically or mentally. I rolled my ankle at the Bradbury Breaker in August, and I didn't rest enough. It ended up causing calf problems that plagued me into the Fall. Additionally, something wasn't right in my head. All my long runs were a struggle--all of them. Especially, a 7-hour tour of Bradbury during which the 100% humidity and a mid-run, water-bottle-spiking, temper tantrum nearly led me to quit the sport altogether. Running just wasn't fun. It's tough to train for a 50-mile race, when your heart isn't in it, and you have a nagging injury. I'm not making excuses, I'm just illustrating how ego--the same ego that pushes you to success at the finish line--can make it impossible for you to see reality. I should have shut it down and healed up. It took a while longer for me to figure that out. Things got even worse.

What really wasn't fun was my "experience" at the Pisgah 50k in September. The day included a rebelling gut and 30 minutes sitting on a milk crate at the 20-mile aid station. I finished. Why? Because I'm stubborn. I kept listening to my own advice: "There's a difference between hurting and being hurt." But, it was horrible. That horribleness was all my own doing: lack of training, lack of focus, eating terrible the day before, not respecting the race. I crossed the line a few ticks under 7 hours. In my previous two spins there, I've run 5:25 and 4:50. It was that ugly.

That did no go well.
I did manage a solid last long run prior to Stone Cat. I explored some new trails and really enjoyed my time out there. Unfortunately, that run was only 14 miles. That was about the limit of my body. Add to the lack of training, another roll of the same ankle a week prior to the race, and that was that. I went to the Stone Cat start knowing that I wasn't going to finish, but I hadn't admitted that to anyone or even myself. The result was a drop after 25 miles. You can't fake 50 miles. That was expected. What wasn't expected was my attitude post-race: I was pretty happy with my time out there. I'd had fun. Sure the last few miles were a shuffle as my body came to grips with reality, but it was a great morning on the trails.

Coming out of Stone Cat, I was feeling positive. Then, two weeks later I rolled my ankle again: as hoar frost collapsed underneath me on a flat section at Pineland. #pinelandsux. I finally got the message and shut it down. I also contracted a fairly terrible sinus infection that took me out of life for a week, lingered for a couple more, then knocked me down for a few more days later than month. It may have been a blessing in disguise as I stayed mostly off my feet, with a few random runs here and there.

With the turn of the calendar to 2015, I knew that I needed a different approach. Older and wiser, my plan was to have no plan. Specifically, no race plans. I was always chasing the next race and had become the poster child for FOMO--fear of missing out. And, because of that, I was barely showing up or actually missing out. Luckily, the winter was awesome, so I was able to mix in a ton of snowshoeing and cross country skiing. I participated in five snowshoe races (one being a duathlon) and slowly built up my running mileage. Three weeks up and one week down--that was the basic pattern or as close to that as possible.

In short, it worked. In April, I had a test of sorts at the Run the Rock 25k in North Carolina. Aside from the heat and lack of training, it went really, really well. Seriously. With a long run of 10 miles and no run warmer than anything in the 50's prior to that week, I didn't know what to expect. What I really didn't expect was to be leading the race at 10 miles. Granted, it was a small field, but I went out conservatively and gradually worked my way up. However, it was at the 10-mile point that the clouds burnt off. It was close to 80 degrees with 100% humidity--not my favorite weather conditions. The hills near the end and the lack of training took it's toll, and I ended up third overall with a huge smile on my face--my very, very sweaty face.

Southern bling for Team Snowplug!
In the past, after this positive experience, I would've signed up for a host of races. I didn't. I took recovery seriously. And, surprise! It went well. The rest of the summer was a slow build of speed and mileage. I sprinkled in some hill and speed workouts midweek. I increased the distance on my weekend long (or almost long) runs. Now, it wasn't perfect. I had a calf niggle in June and rolled my ankle in July. I took time some time off, and I treated the injuries. I was smart. When I was healthy, I raced. I ran all three races at our summer series. The Scuffle was easily my best hot weather performance ever, and the Breaker went really, really well. The following week, I ran the Falmouth Road Race. It was slower than I had hoped, but I consciously decided to slow it up to avoid heat stroke--it was one of the hottest years on record. I'm not a fan of giant road races, but it was great to experience one of the New England classics.

What is this place?
Falmouth came together as part of our family vacation on Cape Cod, and a few days later D and I ran together at a location known as the Trail of Tears. It was definitely a wake up call. The trails were very New-Englandy style singletrack, so a ton of little ups and downs. On every single flat or down, I would pull a bit ahead, but D would kill me on all the uphills--all of them. In translation: I was soft. Time to HTFU.

In the next few weeks, I put in my strongest training in years. Hills, long runs, hills during long runs. I did it all. I also raced twice. First, the Bruiser, which was solid, and then had an awesome run at the HVNC Run through the Woods half marathon the following week. Things were clicking. My longest run of the year was still the Run the Rock 25k, but I was still performing well and feeling good in these half marathon-type races. Then I did this, this, and this. Things were really clicking, and I started to think about an ultra. Could I get one in 2015?

My options were slim, but I narrowed it down to two: The Hamsterwheel 6-hour on 11/14 or the TARC Fells Trail Winter Ultra on 12/5. It's nearly impossible to pick two more disparate races. The former is a dead flat and smooth on a 2 mile loop. The latter, even though also loops, is relentlessly hilly and relentlessly rocky with hills and rocks on top of that. So, obviously, I chose the Fells. My logic was solid, though. The Fells gave me three more weeks of training, which I felt I needed. Also, I was worried that I might run too far at Hamsterwheel, since I think I could've come close to 40 miles, which I couldn't have realistically handled. Time to run some hills!

I ran a Double Breaker, which is doubly hard. Then, one month before the race, I logged my first 20-mile run of the year. Like I said, I knew I needed more time. I rounded things out with a 20 at Pineland, that actually didn't suck. Was it enough to tackle 32 miles with 4,000+ feet of gain and loss over pointy, rocky nastiness? Nope, but it was what I had.

With a race date in the first weekend of December in New England, weather can be a significant factor, but I got extremely lucky. It was a beautiful day, which is rare for this race. And, other than that, I ran smart, and I ran hard. It kicked my ass. This race is no joke. I ran the first two 8-mile laps comfortably, and then pushed as hard as I could for the last two. My crew, D and Half Bomb, had me in and right back out at each lap, and some college friends who live in Boston came out to cheer me on in the last mile. Their dog decided that I needed a pacer, so I even got that extra boost in the final stretch. Honestly, the race is a blur. Probably in part to the fact that it's all so similar, but also due to the fact that I just put my head down and ran. I was focused. I wanted it. Nearly 6 and half hours after I started, I had completed my first ultra in 20 months. As a bonus, I was 9th overall, and the second old guy. It was indeed an awesome day and a hell of a way to close out 2015.

Oof.
In fact, it nearly was my final run of 2015, as it took me about three weeks to feel normal after that. But, I wasn't worried. If I learned anything in 2015, it was that I couldn't push it unless my body was ready. It really is that simple. So, I rested. I waited. And, eventually, as I noted in one of my runs on Strava: the pins are coming around.

If you've actually made it through all that, I'd seriously question your sanity. And, with that, I think I'll save the first half of 2016, including a Grayson Highlands 50k race report, for another post. In the meantime, my hope is to put together a weekly-ish training recap. I've looked back on those in the past for reference, so my hope is that they'll help me moving forward, and perhaps you, my limited audience, can see deep into my twisted mind. Onward!