Starting Active Recovery

I'm a little bit sore after running the Green Lakes 50k yesterday.  Rather than sit around I figured it would be a good idea to get moving so I walked to Planet Fitness in Irondequoit.  It is only 1.8 miles away but I felt like I'd die on the walk.  Between being tired, partially dehydrated and back in the sun the walk was a little rough.

I got to the gym and enjoyed the AC for a minute while I refilled my water bottle.  I wanted a very light workout so I started with three sets of assisted pullups (I love this machine), and moved on to three sets of 12 reps on the lat pulldown, shoulder press and chest press machines.  I normally prefer to use free weights but I thought the machines would be a little safer in my already fatigued state.

After the quick resistance workout I hopped on the bike for a half hour and pedaled at a nice relaxed rate just to get the blood flowing through my legs.  Then I grabbed a shower and hitched a ride home.  Didn't quite feel like walking again.

Green Lakes Endurance Runs 50k - First Ultra Completed

Yesterday I ran the Green Lakes Endurance Runs 50k race.  This is the first ultramarathon that I've participated in.  The race started at 6:45 am, with a 100k starting at 6:00 and the packet pickup beginning at 5:00 am.  Green Lakes State Park is about a two hour drive from my home so I got up at 2:00 am, showered and ate some left over rigatoni and hit the road.

The course was set up as a 12.5 km loop that we ran four times.  The first part of the trail was through the woods and featured two fairly steep climbs.  There were a few rocks and roots thrown in, but overall the trail was pretty smooth.  The hard part of the course is nicknamed "The Serengeti" which is an open field with no shade lasting about 5km.  After The Serengeti we came back into the woods for a nice long downhill and then some flats back to the starting line.

Starting early in the day was nice and we had some cool temperatures to run in.  The first lap went very uneventfully and I finished the first lap in 1:30.  I hit my drop bag and grabbed a PB&J sandwich and went off for the second lap which I finished in 1:32.  Some far, so good, but the temperature was starting to rise pretty quickly.

The third lap started getting a bit more difficult.  I was running with a friend and she has had some medical issues lately.  She started to not feel well and we walked a bit on this lap.  The heat on The Serengeti was brutal.  The average race day temperatures in this area is 78 degrees.  This race day climbed to 92.  With zero shade and clouds the heat was pretty oppressive.  This lap took 1:51.

The last lap was a bit tough on me.  I started getting some cramps in my quads.  I'm not quite sure if my lack of fitness was coming through or if my nutrition was lacking.  Most likely it was a little of each.  We kept moving forward, running when we could and walking when we needed to.  At this point I was very glad to have a friend along with me.  Having someone to talk to when you're not feeling well is very helpful.  I know I could have gotten through on my own but it would not have been nearly as enjoyable.

Out on The Serengeti we came across one of the 100k runners that was looking pretty rough.  He had been having stomach issues all day and couldn't keep any food or drink down.  We walked slowly with him for a while to make sure he'd be OK.  He ended up dropping out at the next aid station.  This final lap was completed in 2:04, giving me an overall time of 7:01.

Before the race I thought I could complete the course in about 6:30.  When I saw the weather forecast I revised my goal to seven hours.  I didn't break any speed records in this race but I was happy with the results considering the heat and that it was my first ultra.  It was a great experience and I will certainly be back for more.  Most likely the Mendon Ponds Trail Run in November.  I'll wait until next spring to go beyond the 50k mark.

Ankle is Stiff and Sore, Not Swollen

After yesterday's run I spent most of the day in my recliner with a book and an ice pack.  I kept the ankle in an Ace Bandage most of the day.  This morning I was rewarded a little bit.  My ankle is much better than I expected.  It is a bit stiff and sore, but not swollen at all.  I took a nice long walk this morning.  It held up very well.

"Dam" Good Trail Race - Letchworth State Park

I had been planning on taking it easy for the two weeks leading up to the Green Lakes Endurance Runs 50k.  I kind of blew that idea.  A few weeks ago I was talking with a friend about the "Dam" Good Trail Race, a 14 mile out and back at Letchworth State Park.  It really sounded like a good idea, but I know I need to taper before the 50k.

So late last night I get a text message that says "See you in the morning, Sleep Well!"  So I'm expected at the race and I hate to disappoint a nice young lady, I'm running the "Dam" Good Trail Race. 

I woke up at 5:00 am to a roaring thunderstorm dropping buckets of rain.  PERFECT WEATHER FOR A TRAIL RACE!  I grabbed a Pepsi Throwback (Real Sugar, no high-fructose corn syrup), a pack of Pop-Tarts and a cup of coffee and hit the road.

I showed up and of course the race site was a soupy mess.  Nice and slick, just the way I like it.

Since I am tapering I planned to run this very slowly, taking lots of walk breaks.  I wasn't even concerned if I finished dead last.  I set out on a nice easy pace and enjoyed the scenery.

About two miles into the run I hit an unavoidable puddle and stepped on a root or rock rolling my left ankle.  I got that nice, sharp pain that ran up to my knee.  I take a few more steps and it doesn't feel too bad.  A few hundred years up someone moves to the right side of the trail so I can pass.  My left foot hit just off the trail and starts to slide.  My already sore ankle can't take it and I slide off of the trail and start heading down a steep embankment.  Luckily I grab a tree and don't fall too far.  I'm a muddy mess and the ankle hurts.

I limp about a quarter mile to the first aid station and they help me wash my hands and now soaked handheld water bottle.  My ankle hurts, but not too bad.  I can keep going.

I move along pretty good until about mile six when my ankle start getting stiff.  This causes me to slow down a bit and alter my gait.  Not a good sign.  I make it through the turn around point and start headed back.  I'm moving slow, but still running.  At mile ten the pain takes over and I start walking.  I pretty much decide to walk it in with a few bits of running.

About mile thirteen I really run into problems.  By this point I had been on the trail much longer than I expected.  My inadequate breakfast and lack of food on the trail is starting to take an effect.  I'm tired and my calves are starting to cramp up.  I'm feeling seriously deflated.  I quickly massage and stretch my calves and decide to run the last mile in.  I finished in a horrible 3+ hour time, but I finished.  I wasn't even dead last.

As bad as the run was, I did learn a lot from it.  The biggest thing is I need to be smarter when taking a longer run.  Eat food of substance beforehand.  Bring extra food with me in case my time gets extended.  Instead of water I should have been using a sports drink.  I'm sure this contributed to my cramping at the end of the run.

A second thing is I need to respect my taper.  There is no good reason to run a 14 mile trail race in tough conditions the week before an ultra.  I tired myself out and risked injury for no good reason.  I really need to be smarter going forward.

Signed Up For Green Lakes Endurance Run

I have signed up for the Green Lakes Endurance Run 50k race.  It is two weeks away on August 29, 2010 and will be my first ultra.  I've been thinking about running this for a few weeks but I've been unsure of myself.  When I looked at the registration I saw that they are allowing 125 runners and 124 had signed up.  I figured if I'm going to do it, I better just jump in.

I'm nervous about the race.  I don't know how I will perform.  I guess this is pretty normal though.  I plan to run the race very conservatively and not convern myself with time.  I will walk all the uphills and take frequent breaks.  I will stop at the aid stations and ensure I am drinking and eating enough.  May main objective in this race is to gain knowledge and experience and have some fun.  I want to figure out what works for me and what doesn't. 

The Green Lakes 50k is set up as a 12.5 km loop.  You have to complete four loops to finish.  There will also be a 100km running at the same time.  I've discussed the course with a couple of veterans and I'm getting mixed answers.  A female runner from the Runnersworld forums says that there is nothing particularly hard about the course, but there is one steep, short uphill that I should consider walking.  Of course she ran the 100km last year in 11:51:xx finishing as the third woman.  My running partner from yesterday ran the 50k version and said it was a challenging course because even though the uphills weren't steep they were fairly long.  Also, the section called "The Serengehti" is completely out in the open and can be an issue if the sun is shining.

Either way, I'm registered and believe I can cover the 50 km.  I don't even care if I'm dead last, as long as I finish and learn something.

Since the race is two weeks away I am going to start my taper now.  No more long runs until race day.  I plan to alternate days of rest with easy runs in the four to six mile range.  I want to do enough where I won't lose fitness, but little enough to go into the race rested and hopefully (mostly) pain free.

Conversational Run at Casey Park, Ontario

I went back to Casey Park today to run laps with a friend.  We did the little two mile loop and stopped each lap to drink some water.  We definetely didn't push the pace too hard since we both did long runs yesterday.  We just ran at a nice, conversational pace.  It felt good.  It's amazing how much faster the miles go by when there is someone there to distract you.

My hips are still a bit sore, but feeling a whole lot better.  My foam roller has really been helping.  I've also been using a lacrosse ball to dig in and massage the area. 

Long Run Today

Today I set out on a long, easy run.  I didn't feel like driving so I ran on the streets on Irondequoit.  In total I covered 18.3 miles (30 km) in three hours and three minutes.  I practiced run/walking some more.  I ran 25 minutes, aiming for a 9-9.5 minute per mile pace, then walked briskly for 5 minutes.  My overall pace was slightly better than 10:00 per mile.

I should have gone to a trail since my races will mostly be off road, but running on pavement is better than not running at all.

Remington's Run With Fleet Feet

Last night's Remington's Run was a good time. I would recommend it to any runners looking for a relaxed, good time. About 40 runners showed up. They had 2, 3 and 5 mile loops. I ran the 5 miler. About a mile into it I fell into step with a small group and we chatted as we ran easily though the city streets. The watermelon and beer at the finish tasted great.

For the last few weeks I've been having hip pain. The pain is mostly on the right side. I've been using the foam roller to smooth it out. The good news is that I had very little discomfort in my right hip. The bad news is that the pain in my left hip is more noticeable now. I really have to start rolling both sides.  It should resolve itself soon.  Until then Advil and the roller are my best friends.

I've Been Resting - Bought a Foam Roller for Hip Pain

After my run in Casy Park the other day I realized that my hip has really been sore.  I believe it is a case of bursitis.  Because of that I've decided to take a few days off from running to get some rest and heal up.  Tonight I will join the Remington's Run for the five mile loop.  For those of you that don't know, the second Thursday of every month Remington's Bar (on Merchants Road) and Fleet Feet put on a nice little event.  You meet there at 6:00 and run either 2, 3 or 5 miles and return to the bar where they have free food and drink specials.  It's a pretty good time.  You should try it.

For the last three days I haven't run but I've been walking a few miles here and there. In addition I bought a Foam Roller and I've been using it twice a day. I have to say that I am pleasantly surprised with the results. I've heard a lot of people talk about their rollers and how great they are but I was very skeptical. I'm not anymore. The first time I used it my hip pain was gone after about ten minutes. I could walk, squat and climb stairs without pain. Of course the pain came back a short while later, but it was less intense. Between the foam roller and three days rest I feel really good. I an looking forward to tonight's run.

Running in Casey Park - Ontario, NY

I'm always looking out for new trails to run.  Anything to keep my running fresh.  Today I had the pleasure of running on the bike trail at Casey Park in Ontario, NY on Knickerbocker Road, just north of route 104.  The trail through Casey Park runs around a narrow, spring fed pond that looked like a nice spot for bass fishing.  I'll have to visit the pond again with my rod and reel.  The pond was created in the 1880s as a byproduct of mining efforts.  It is a very pretty little park.

The path starts off as nice, wide, inviting hard packed dirt.  It is smooth, and even and can be run very fast.  There are distance markers every 200 meters.  I could see myself doing speedwork here instead of the track.

After running the length of the pond the course turns and you come across a small bridge:

Then you come to some nice stairs going up:

Once you hit the top of the stairs you are on a single track the rest of the way.

Some of the single track was a little over grown, but I think that is because it doesn't get a lot of action.  It was also fairly difficult with rocks and roots making constant attempts to trip you up.  Next time I will wear my trail shoes.  The total trail was about 1.8 miles.  Making a complete loop around the pond was 2.05.

The trail as a hole was very runnable, with the first half being very fast.  I ran the loop four times before walking it again to take pictures.  I was impressed that I did not see a single piece of trash.  There was abundant small wildlife.  I saw several rabbits and squirrels and smelled a skunk at one point.  I'm sure there are also a lot of deer in the area.

I was also very impressed with the quality of the pictures on my Garmin Asus GarminFone.  They are certainly better than expected.

Phelps Sauerkraut 20k Road Race

Today I ran the Phelps Sauerkraut 20k Road Race with a friend.  I didn't enter to race it, just to run it for fun and get a decent mid-length run in.  My friend has run it several times and was able to set a course PR by three minutes.

There is not much to say about the race.  Nothing overly exciting happened.  Our splits were consistent, the second ten kilometers were run 16 seconds faster than the first.  We maintained a nice, consistent pace throughout.  I briefly thought about running the course again to make it my long run but decided to get in line for hot dogs and sauerkraut instead.

One of the things that amused me is the different mindset of road runners and trail runners.  To be honest, I was a little nervous about the course because I kept hearing how difficult it was, with lots of hills, blah, blah, blah.  After all the time I've been spending on the trails lately the road course seemed nice and smooth and easy.  There were two decent sized uphills, but both were certainly runnable.  Even after the race people were talking about the "killer" hills.  I must have run a different course.

Also, there seemed to be water stops every mile.  I carried my 20 oz. Handheld Water Bottle.  At the 10 mile mark I grabbed 2 cups of water and added it to the bottle, just to make it a little cooler.  I guess having too many stops is better than not enough. 

I do have to say that the volunteers at the event were outstanding.  Lots of smiles and positive comments.  I tried to thank everyone along the course.  Events can not be a success without a great group of volunteers.

Quaker Pond Trail Loop - Mendon Ponds

Tonight I went for a run with a friend on a trail I've never done before.  She's coming back from an injury so the plan was to do a few miles on a nice, easy path.  I read through the Monroe County website and found the description on the Quaker Pond Trail Loop at Mendon Ponds.  It said: 

"This is 2.7 mile easy trail over level terrain. Beavers have been active in this area for many years. As you cross the wooden footbridges over moving water, look around for evidence of felled trees, dams, lodges and even a beaver meadow. There are also three observation points offering great views of the pond and waterfowl viewing, especially during migrations. You will see wildflowers, ferns, sedges, rushes, and an interesting variety of shrubs. No pets or horses allowed."

Sounded perfect.  We took the trail with a nice easy pace.  Running on a level trail felt pretty good after all the hills I've been running lately.  We ran easily and chatted.  It was a nice path with good views.  It seemed like we passed deer on every other turn.  There were several momma deer out with their fawns.  Very cute.

What the description of the trail failed to mention was that it leads you through a swamp.  The trail itself was solid, but either side was mush.  It was hot and humid and I expected a lot of bugs, but it wasn't too bad.  I saw a lot of frogs (or toads?) on the path.  Maybe that helped with insect control.

After running 5 miles we started to walk, then decided to walk another loop.  We ended up with five miles of running and 3.25 miles walking.  All together almost two hours on my feet, but very low stress.  By the end of the walk I felt pretty refreshed and I know my body will feel good tomorrow.  I believe taking a walk after a run helps me recover faster. 

Having Some Hip Pain, Hoping To Find Remedy

Whenever I start to increase my mileage I begin to get chronic pain in my hips.  It is starting to get frustrating.  It isn't bad enough to stop me from running, but it is a little annoying nonetheless.  I've pretty much gotten used to it, but I'm starting to think about ways to make it stop.

Multiple sources have lead my to The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief, Second Edition by Clair Davies and Amber Davies.  I have just ordered this book hoping that I can finally kick this pain in the butt.  Actually, my butt hurts too, but that just feels like normal muscle pain which feels kind of good.

Reading the reviews on Amazon I'm finding that most people are happy with the purchase.  Hopefully, I will be too.  I'll let you know how things work out.

A Little Sore, But Feeling Good.

I'm starting to feel the effects of Sunday's long run at Mendon Ponds Park.  My hips and butt are pretty sore.  Not the agonizing, unable to walk sore, but I feel them with every step.  Going too long on last night's recovery run probably didn't help.  Tonight I will be sure to go short and slow.

Recovery Run Plus

Tonight's plan was to take a little 45 minute, very easy run on the treadmill.  Since I'm not a smart man and don't plan very well it didn't happen that way.  My 45 minutes came to an end at about 9:25 PM.  Big Bang Theory comes on at 9:30.  This is the only show on TV that I have to watch.  I didn't want to miss the beginning on my drive home so I stayed on the treadmill a while longer.

In the end I ran 8 miles in 80 minutes.  This is a very comfortable 10 minute per mile pace, but longer than I expected to go.  Hopefully I won't feel too bad tomorrow because of it.

The Morning After a Long Run

I got a great night's sleep and woke up this morning feeling pretty good.  I was expecting to be sore and tired.  I am a little, but not as bad as I anticipated.  I have a dull ache in my ankles, feet and Achilles area, but no real pain.  My quads don't hurt, but they do feel heavy.

Today's plan is pretty simple.  I'm going to walk for a half hour or so on my lunch break and this evening I'll go to Planet Fitness in Irondequoit and do a short, slow run on the treadmill and lift weights for a little bit.  I won't be lifting heavy tonight.  Just enough to get my upper body moving.  My shoulders and back felt very tight yesterday.  I'm hoping to build a little more strength in that area.

Good, Long, Slow, Trail Run. Exceeded Marathon Distance.

I haven't been able to run the last few days.  Between thunder storms and coaching baseball it has been hard to get free time.  Yesterday was the last baseball game so I'm being set free.

This morning I had planned to run the 1.2 mile path at the Helmer Nature Center in Irondequoit.  It is a relatively flat, unexciting trail, but it is close to home and the small loop makes it easy to set up a personal aid station.  I planned to run for five hours.  Upon arriving at the nature center I noticed LOTS of cars.  Apparently there was a softball tournament or something going on.  I don't like crowds and decided to drive to Mendon Ponds Park where I know I'll be mostly alone.

I decided to run multiple laps of the East Esker Trail/North Meadow Trail.  I do this loop frequently.  It is 6.59 miles and most of it is the path used in the Mendon Ponds 50k in November.  Today I ran it in the opposite direction of the race.  I don't know why, just felt like it.

This path is very hilly and fairly tough.  To use it for my long run I have to be smart about it.  I decided to run it as I would in an ultra.  That meant walking the uphills, running the flats easily and hammering the downhills.  After each lap stopped at the car, refilled my water bottle and grabbed a peanut butter sandwich.  I need to get used to eating while running.

The run itself was uneventful.  I didn't press too hard.  I slowed down a few times when I passed hikers with dogs.  I was afraid of getting the pups excited and getting bit.  I had one older couple make a comment when I passed them the third time.  It was cute watching them walk holding hands.  I know that I need to work on walking uphill faster and have to practice running again after walking.  All in all, it felt pretty good.

In the end I completed 4 loops for 26.36 miles in just over 5 hours.  It is the first time I've exceeded marathon distance.  I could have run further.  I could have run faster.  I don't think I could have done both.  My right Achilles tendon is a little sore, but not too bad.  My shoulders and lower back feel tight.  Nothing that will stop me from doing a light recovery run tomorrow.  A little ice and ibuprofen can't fix it.

As much as I enjoy coaching baseball I am glad the season is over.  It's hard to get runs in when three days a week are tied up.  Now there is nothing stopping me from getting out every day.