Week ending 08-30-09

My first full week of running and I felt reasonably good. The last couple of weeks in the surgical shoe and on the bike brought back some tendonitis and plantar fascia problems. That is nothing new for me but unusual to have those problems when not running. I’m icing and stretching and taking care of them. I ended up doing a bit more running this week than I had planned, mostly due to being in North Carolina helping out at the US trail 10km championships. More on that in the next post.

Mon – Morning bike 30:00, Lunch treadmill run 3m (24:21). PM bike 1:00:00.

Tues – Lunch run with Jack 24:12, feeling good except “normal” soreness. PM bike 1:00:00

Wed – Morning bike 1:00:00, Lunch bike 30:00, PM 4+ with Dan from the Cemetery 31:01.

Thurs – 2:30am (yes 2:30am) Industrial park 3 – 25:43 then flew to Ashville, NC. PM two state high points total of just under 3m of additional running.


Fri – 6m running up/down a couple of 6,000’ peaks including 4m round trip up Mt Mitchell on a mix of trail and road. PM another 4m running mix of road and trail to get the state HP in Kentucky.

Sat – 6+ miles at the US trail 10km championships, 4m before the races then another 2+ during. PM 7+ miles on trail up/down high point in Virginia.

Sun – 4m out/back at Winni alone. 28:24. Felt very good except for plantar fascia.

Totals for the week:
42 miles running
Bike 4 hours
Bagged 6 state high points

I was definitely feeling like I had been off for 6 weeks with all of the leg soreness early in the week. My shins, hamstrings, and quads were all pretty sore on Monday and Tuesday. By the end of the week I was feeling a lot better. 42 miles was nearly twice what I planned on getting but the two really big days (10 & 13 miles) while down south accounted for the difference. I plan on hitting the same or a little less this week as I head over to Italy to manage the junior squad at the World Mountain running championships.

US trail 10km championships

I spent the weekend in NC (among others) as the liaison for USATF at the trail 10km champs. Here are four videos that I shot.

10 Years ago - Susa Italy

Me in Susa

Italy is the country that I’ve raced in the most (after the US). I’m looking forward to going back next week even though I’ll be going as a manager and not racing. Seventeen years ago I ran my first Mountain World championships, when they were held in Susa Italy. I placed 9th and was invited to return the following year for the Challenge Stellina. The Challenge Stellina became one of my favorite races. The town was really into the race and there was a huge parade and all of the invited teams were treated royally. The coffee was always great! I had some decent performances in Susa; 10 years ago I had my worst.

I had been having trouble with my ankle that entire summer and tried not to worry about it because my racing was going well. I went to Italy with Rich Bolt (current US team manager and longtime CMS member now living in Portland, OR) and Richard Shelley. The trip went well right up to the race. My ankle hurt more and more as the race progressed and by the finish I was hobbling to my worst time (1:27:32) and 21st place. After the race I could barely walk and eventually passed out. This earned me a ride down the mountain in an ambulance and a visit to the local hospital. I have never been that scared in a foreign country. Eventually I was released from the hospital on crutches with what they called a “distorted ankle”. That is the coolest sounding injury I’ve ever had. I was out for five weeks and then another 2 weeks in November when I got a cortisone injection. I did not race again for another five months. I did have a bit of a redemption returning to Susa in 2000 and placing 9th with a near PR of 1:23:30.

I’m hoping the team does well and everyone stays healthy in Italy, I’m also hoping for some great coffee!

My Italian race results:
08/30/92---Susa, Italy---9.11---1:13:08---9---World Mtn champs
08/22/93---Susa, Italy---9.57---1:23:23---2---Challenge Stellina
08/21/94---Susa, Italy---9.57---1:22:48---3---Challenge Stellina
08/20/95---Susa, Italy---9.57---1:25:48---10---Challenge Stellina
08/18/96---Susa, Italy---9.57---1:24:52---5---Challenge Stellina
08/23/98---Susa, Italy---9.57---1:27:14---24---Challenge Stellina
08/22/99---Susa, Italy---9.57---1:27:32---21---Challenge Stellina
08/20/00---Susa, Italy---9.57---1:23:30---9---Challenge Stellina

Bolt and Shelley in the opening parade.

Week ending 08-23-09

I cut back this week, my foot had been bothering (mostly the arch and big toe), and I started back RUNNING on Saturday. It felt okay and also felt great to get that part of my life back.

M - Lunch bike 1:00, PM water run at Stiles 1:00:02
T - 4am bike 1:00, Pm water run at Stiles 1:02:07
W - Lunch bike :30, PM bike 1:15.
Th - 4am bike 1:00, Lunch bike 1:00
F - 4am bike 1:00, Lunch bike 1:00, PM Stiles water run 1:05:16
Sat - 5am water run at Hart Pond w Petey 1:33:29, 730am water run with the Quintals at Stiles 1:08:45, then right into run with Dave 26:24.
Sun - 630 am water run with Dave at Stiles 1:18:07, right into trail run 3m - 26:33

How do I look?

No one looks like this!

If I had to choose between running in the water in August or October I think I’d take October (assuming that saying “neither” is not a choice). Cold water is tough to run in, heck, just getting motivated to get into the water is difficult. August water runs can be tough as well. It seems contradictory to be immersed in water but sweating like mad. I also like October because you no longer have gawking crowds of beach goers constantly asking what you are doing. Now I have a clearer idea of why they are always asking.

I’ve been in class this week so I had to work later each day. Yesterday Dave and Mike cut out of work early which led to a surprise meeting. I was finishing up while they were starting and I was taken aback when I saw two heads bobbing along. It really is a sight to see! Now I know why people look on in wonder (if not amusement) when we trot by. Pictures don’t really do justice to how funny it looks. I mentioned how silly Dave and Mike looked and they pointed out that “it looks like you are riding a giraffe”. I can’t disagree.

Much more accurate.

US mountain team

I'm headed to Italy in a couple of weeks. I've been involved with the US mountain running team since 1992. For many of those years I attended the World championships as an athlete, and for some of those years I pulled double duty as the men's team manager. This year will be my fourth as the team manager for the junior runners. I've had a lot of fun and the junior teams have really progressed. In the last two years we've gotten our first team medal and our first individual medal. Both the teams look to be very strong this year and I'm looking forward to going back to Italy. Here are the bio's on the juniors:

Teva US Mountain running team – Junior Women’s team

Robyn Arnold – Age 15
Robyn attends Redlands High School in Redlands, CA she will enter her junior year in the fall. She has quite a range of accomplishments across various distances including a remarkable 5th place overall and first place junior finish in the Mt Baldy run to the top. Her coach stated “Robyn is a very impressive athlete with a pure passion for running”. Robyn says “I love the challenges that come with mountain running and I'm very excited to be a part of this USA team." Her personal bests include 18:02 for 5km (XC).

Alexandria Dent -Age 16
Alexandria will be entering her senior year at Hurricane High School in Scott Depot, WV. She ranks in the top 10 all-time in the state of WV in the 3200m and 1600m. Her high school coach notes that “she has no fear when it comes to racing”. Alex feels that “Being picked as a junior member of the US Mountain Running Team has been a surprise and an honor. I've never dreamed of being given such an opportunity! I'm most looking forward, while in Italy, to meeting new people, running in new places and seeing new things”. Her personal bests include 5:08 for 1600m, 11:08 for 3200m and 18:42 for 5km.

Megan Morgan – Age 17
Megan attends Torrey Pines High School in Del Mar, CA. She will enter her senior year this fall. She has been racing track and cross country for five years and for the last three years has been attending high altitude camps. Megan has placed 4th at the CA state XC championships, 5th at the Footlocker Western Regional championships, 24th at the Footlocker XC national championships, and 12th place at the USA XC championships. Her coach notes that she “has it all, intelligence, engaging personality, incredible athletic talent, old-fashioned work ethic, and a pure passion for running”. Her personal bests include 5:00 for the mile, 10:31 for two miles, and 17:46 for 5km.

Teva US Mountain running team – Junior Men’s team

Brandon Lord – Age 17
Brandon will be entering his senior year at Baylor High School in Chattanooga, TN. During his junior year, Brandon captured 2nd place in both the 1600 & 3200m at the TN state meet and won the Emerging Elite 2 mile at the Nike Outdoor Nationals. He notes that “over half of my training takes place on hills, I love trail running and for that reason really enjoy running on the mountains locally”. Brandon’s coach feels that he “is an emerging and virtually untapped talent. He comes from a deep swimming background, providing a strong aerobic base. He thinks tactically whilst in the midst of a race, gauges his effort, and plans his attacks accordingly”. His personal bests include: 4:16-1600m, 9:15-3200m, and 15:19 for 5km.

Dan Nafziger – Age 18
Dan will be entering his freshman year at George Mason Univ., VA. He was injured for part of his senior year at Harrisonburg High School, VA. Injuries curtailed his XC season, however he bounced back and was named team MVP and was Captain of his track team. His accomplishments include 10 times being a VA state selection, winning both the mile and two-mile at the Region III championships, and finishing 15th at the VHSL state cross country championships during his junior year. His coach feels that his “background experiences, including adversity; have made Dan both fitter and hungrier to train hard and smart”. Dan notes "I'm really excited to represent the US and work with my teammates to compete against the rest of the world. Being selected for the team makes all of the hard training I'm doing all the more worthwhile." His personal bests include: 1600m-4:23, 3200m-9:29, and 5km (XC) – 15:57.

Brian Rooney – Age 19
Brian recently completed his freshman year at Johns Hopkins University in Baltimore, MD. While in high school (St. Albans) he was IAC conference champion in cross country and track and was named All-District in XC and track three times. While at Johns Hopkins he was All-conference in cross country and was also named freshman of the year. He has trained at altitude in both Golden and Boulder CO. Brian said he is “"honored to be a part of the US Junior Mountain Team and look forward to competing in Campodolcino." His high school coach noted that Brian has “strength as a distance runner and strength of character”. His personal bests include: 800m-1:59, 1600m-4:27, 5000m-15:19, and 10km: 33:46.

Tim Smith – Age 19
Tim completed his freshman year at the University of Richmond in Richmond, VA. Last year in Sierre Crans-Montana Tim distinguished himself by placing 5th at the World Mountain running championships. While in High School he was All-State in cross country and finished 22nd in the Footlocker south region cross country championships. At Richmond he finished 6th in the Atlantic 10 indoor track conference championships in the 3,000m (8:37). He recently won the AEP festival 10k in Roanoke over a challenging and hilly course. Tim’s college coach states that he “has become stronger over the past 12 months and is excited about the possibility of returning to the team this year” and Tim notes “I'd just like to express how much I appreciate being selected to the US junior team again. It's a huge honor to be able to represent my country in this race. I'm very excited about the world championships”! His personal bests include: 1600m-4:17, 3200m-9:16, 5k-15:28, and 10k-32:58.

Week ending 08-16-09

Week five of the stress fracture and I bumped up the amount of biking and added rowing. I had some trouble with my rotator cuff from the water running and some arch problems from the additional biking. I’ll probably ease back this week.

M – AM bike 1:00, Lunch bike 1:00, PM bike 1:00 & row :10

Tues – AM bike 1:00 & row :10, Lunch bike 1:10, PM water run 1:06:59

W – AM bike 1:00 & row :10, Lunch bike 1:15, PM water run 1:09:47

Thurs – AM bike 1:00 & row :10, Lunch bike 1:15, PM water run 1:12:02

F – AM bike 1:00 & row :10, Lunch bike 1:15, PM water run 1:08:28

Sat – 5am water run with Petey 1:30:06, then 7:30am water run with D & M Q 1:07:33

Sun – 6:30am water run with Mike 2:03:22, then bike 1:00 & row :10.

Totals
Bike = 12:55
Row = 1:00
Water run = 9:18:15

Grand total = 23:13:15

Avg. per day = 3:19:02

Kirby and Karma

Only two people will probably get this. I went out today and was surprised to see the Kirby Dock was gone. I think it was karma kicking in for the harsh words about our singing. It certainly made the Blair Witch loop a little more interesting (or difficult to navigate).

A few years back

12 years ago I had my worst injury (so far). A stress fractured Navicular ended up becoming a non-union fracture which required surgery to screw it back together. That was the first time I started running in Stiles pond. Here is my training log from then. The Boxford beach was not built yet so I’d head in via the boat ramp which meant some weedy swimming before it was deep enough and clear enough to run. Later, when I was on crutches it made for some comical attempts to not get killed hopping on one leg. At this point in ’97 I had been out for 5 weeks. The arm bike was fashioned using my regular road bike attached vertically to a pole in the basement. It worked pretty well, but the pedals were not made for gripping and my hands were always sore. I also had to sit with my face about an inch away from the crank. I also did a little “one legged” biking and the same with the rowing. For this week I did 8:15 of Arm biking, 0:40 biking, 0:20 rowing, and 11:45 water running for a total of 21:00 of workouts. Pretty similar to what I’m doing now.

Sierre- Zinal top US runners

Paul Low posted results from this years Sierre-Zinal race where Rickey Gates ran an excellent 2:38:52. Paul noted that Rickey’s time was “the fastest that any USAian (I am specifically not saying American so as to exclude the ageless Ricardo) since the (correct me if I am wrong) great Pablo Vigil”. I was pretty sure there might be a couple of fast times besides Pablo’s so I went to the scrapbook and the internet. I have a cool Sierre Zinal 20th anniversary book from when I ran in 1994. It looks like Paul is correct, no one has run faster since Pablo’s 1982 run. I did find that Dave Casilla and Chuck Smead had run faster when the US took three of the top four spots in 1979. I thought Jay Johnson might have a fast time but could not find his results from 1987 and 1988. I seem to recall that at least one of those years Jay may have been evacuated from the course via a helicopter. For a long time (maybe until Wyatt’s record) Jay had the fastest split at a few of the checkpoints along the way, including an impressive 1:45:00 to the Hotel Weisshorn, which is the highest point on the course. Below are all of the times under 3 hours that I could find by US runners.
Pablo Vigil & Chuck Smead

Time--- Place---Year--- Name
2:33:49---1--- 1979--- Pablo Vigil
2:35:09---1--- 1980--- Pablo Vigil
2:35:46---1--- 1981--- Pablo Vigil
2:37:57---1--- 1982--- Pablo Vigil
2:37:58---3--- 1979--- Dave Casilla
2:38:37---4--- 1979--- Chuck Smead
2:38:52---4--- 2009---Rickey Gates
2:38:59---2--- 1982--- Chuck Smead
2:40:17 ---3--- 1980--- Chuck Smead
2:40:55---6--- 2004---Paul Low
2:41:18 ---1--- 1977--- Chuck Smead
2:42:31 ---7--- 1994--- Dave Dunham
2:43:32---3--- 1978--- Chuck Smead
2:43:51 ---9--- 2003---Paul Low
2:57:26---21-- 2007---Rickey Gates

Jay Johnson - Pics from the 20th Ann. book

1,500 days

Yesterday marked my 1,500th day off! Not a mark I want to celebrate. Getting injured is just part of the game, just have to work to come back as fit as possible and hopefully keep the downtime to a minimum.

Breakdown of days off by year:
1978 - 3
1979 - 205
1980 - 89
1981 - 75
1982 - 53
1983 - 68
1984 - 42
1985 - 90
1986 - 89
1987 - 29
1988 - 15
1989 - 4
1990 - 8
1991 - 0
1992 - 0
1993 - 0
1994 - 39
1995 - 3
1996 - 0
1997- 209
1998 - 48
1999 - 66
2000 - 16
2001 - 20
2002 - 38
2003 - 39
2004 - 59
2005 - 65
2006 - 28
2007 - 11
2008 - 60
2009 - 29

Total = 1,500 days off
That is more than 4 years of not running!
11,206 days since I started running.
That means 1 day off for every 7.4 days run, which I guess isn’t too bad. Unfortunately it isn’t like that; typically it is months of running followed by weeks off.
My best stretch was 1991-1993 when I didn’t miss a day for over three years.

Week ending 08-09-09

Strange looking fog on Stiles...

Four weeks down and two to go, but it doesn’t get easier (if anything it gets increasingly difficult to not run).

Mon – AM = 1:00:08 water run at stiles
Lunch = 1:00:00 bike at work
PM = 1:00:00 bike at home

Tues – AM = 1:08:15 water run at stiles
Lunch = 1:10:00 bike at work
PM = 1:15:00 bike at home

Wed – Woke up with a migraine slept until 2 PM then Bike 1:15:00 at home

Thurs – AM = 1:08:05 water run at stiles
Lunch = 1:00:00 bike at work
PM = 1:30:00 bike at home

Fri - AM = bike 35:00
Lunch = 1:15:00 bike at work
PM = 1:21:50 water run at Stiles

Sat – AM = 1:01:21 water run at Hart Pond
AM = 1:01:38 water run at Stiles
AM = Bike 1:15:00 at home

Sun – AM = 3:00:08 water run at Stiles
AM = Bike 30:00 at home

Totals = Bike 11:45:00, Water run 9:41:25, Grand total 21:26:25 or 3:03:46 per day.

Three hour tour

Set a new record this morning for the longest water run. Dave, Mike, and I spent three hours "running" around Stiles pond. The first 2 hours went by pretty easily, with lots of chatter/singing/cursing/grunting. The last 35 minutes was kind of tough. We stopped at 2:25 or so and got a gel and the legs were a bit wobbly after that. Quote of the day came from a random swimmer who stopped to chat with us. He noted that he liked swimming at Stiles because there were "a lot of chicks".

Shuffle

I like posting one of these every once in a while....

I listen to a lot of music while I'm biking (10 hours a week right now) and in the water (10 hours as well). I have just under 5,000 songs on my ipod and here is what came up today when I hit shuffle.

Murder (version 2) - The Pogues - From the box set "Just look 'em in the eye and say Pogue mahone"
An outtake from an early Pogues album. The box set is awesome, includes some great early demos including a killer version of "Fairytale of New York"

Skinhead on the MBTA - Dropkick Murphy's - From the album "Do or Die"
A classic DKM song from an excellent album (maybe in my top 10 album list?). A twisted take on "Charlie on the MBTA" song that was the basis for the new "Charlie card".

Lights and Cars - Enter the Haggis - From the album "Gutter Anthems"
The song is okay. The album is the latest effort from ETH. It may well be their best album so far, much grittier than earlier albums. I think their live album from Northampton is probably their best.

Coming up close - 'Til Tuesday - From the album "Welcome Home"
Mellow song, for some reason I thought this song was from Aimee Mann solo. In a brush with greatness I once flew from CA to Boston sitting directly behind Aimee Mann. I didn't have the guts to ask here if we could to compare our tails.

Rock Me on the water - Jackson Browne - From the album "The very best of Jackson Browne"
I hate it when artist's have multiple "best of" albums. I guess if you've been around long enough it makes sense.

Hail, Hail - Pearl Jam - From the album "Live on two legs"
Kick @$$ live album.

Keeping me alive - Tom Petty & the Heartbreakers - From the box set "Playback"

Born in the USA - Bruce Springsteen - From the album "Born in the USA"
Never heard this song or artist before. Interesting. He may amount to something some day.

As one - Rancid - from the album "Let's Go!"
Rancid rules! I love albums that have exclamation points in the title! I remember the first song I heard by Rancid (Roots, Radical)! I thought the Clash had reformed!

Twenty-Points - Buffalo Tom - from the album "Sleepy Eyed"
I have no idea what the lyrics to ANY Buffalo Tom means (sort of like REM), but that never detracts

Meteroids

The coolest thing about running in the water prior to sunrise is how clearly you can see the night sky. I’ve been watching Venus for the last couple of weeks, it is amazingly bright. Of course as always that begs the question “Can I see Uranus”, which never ceases to crack me up. Tomorrow will be a full moon which doesn’t set until 5:09am, so it might still be above the horizon when I hit the water at 4:30am. Then I’ll have darker mornings, which are creepy but give me the opportunity to stargaze.

This morning I spotted two meteoroids. I know that at various times during the year there are peak periods so today I checked out some info online. We are just about to enter the Perseid meteor showers. What I saw this morning is the leading edge of an excellent light show. The Perseid’s will peak on August 12, so if you get a chance check out the show. As a bonus, why not come run in the water with me at 4:30 AM and get a workout in at the same time?

From: Earthsky.org
August 12, 2009 Perseids

And when we say August 12, we mean that morning … not that night. These typically fast and bright meteors radiate from a point in the constellation Perseus, and, like all meteors in annual showers, they cover a large part of the sky. The Perseids are considered by many people to be the year’s best shower when the moon is out of the way during the shower’s peak. Unfortnately, this year’s moon is not totally out of the way during the Perseids. The slightly waning gibbous moon rises around midnight – just as the Perseids start to pick up steam. Nonetheless, you should be able to catch some Perseid meteors before moonrise – and even after . The Perseids tend to strengthen in number as midnight ebbs toward dawn. Although not a favorable year, these meteors are often bright and frequently leave persistent trains. What’s more, enhanced activity may be in the works, so perhaps enough brighter meteors can overcome the moonlit glare to make this year’s production worthwhile. From late night on Tuesday, August 11 till dawn on Wednsday, August 12, a decent sprinkling of Perseid meteors may adorn this summer night, despite the pesky moon. Lie back and watch meteors until dawn’s light washes the stars, moon and planets from the sky.

Week ending 08-02-09

M - 5am 30 min bike, 11am 45 min bike, 3pm 60:01 water run at Stiles.

T - 430am 60:41 water run, 11am 60:00 bike, 3pm 64:02 water run alone.

W - 430am 60:08 water run alone, 11am 60:00 bike, 3pm 60:00 bike.

Th - 430 am 60:05 water run, 11am 60:00 bike, 3 PM 60:00 bike.

F - 430 am 60:13 water run alone, 11am 60:00 bike, 3pm 60:00 bike

S - 6am at Walden 64:42 water run, 8am 62:53 water run at Stiles with D & M. 11am bike 1:15

S - 630am at Stiles with the Quintals 2:06:01. 9:15am 1:15 bike


Totals:
Bike = 10:45:00
Water run = 10:18:46
Grand total = 21:03:46
Average per day = 3:00:32


I'd like to keep around 21 hours of workouts but would like to have more time in the water. The limiting factors so far have been my shoulder (rotator cuff tendotitis) and thunderstorms (very hard to get out of the water fast!). Another minor concern is the lack of light in the morn, as we move into August we'll be finishing the water run in the dark. I guess that isn't a major concern as long as we can avoid zombies.


Foggy morning at Stiles (Zombies love fog).

Ungulate

Did another long run with the Q-brothers at Stiles Pond this morning. Not quite the epic of last weekend but over 2 hours (2:06). Even prior to the beach being open, the water was full of swimmers. That can be a bit tough for us as the swimmers move a lot faster than we do and apparently that can't see us (????). I got hit by one earlier this week, but no collisions today.

I did not realize that Mike was an Ungulate, but he now has special shoes for when he runs in the water.