Summerfest 12k - Mendon Ponds

I have only done a few short, slow runs since running the Green Lakes Endurance Runs 50k last week.  I've been focusing on recovering.  Today was going to be my first longer, faster run.  A friend of mine from the Runners World Forums was participating in the Summerfest 12k and I enjoy running at Mendon Ponds so I figured I'd run it as well.

When I got to the park I realized that this was a race on the roads at Mendon Ponds, not a trail race.  I was a little disappointed but life goes on.  I decided I'd line up at the back of the pack and run pretty slowly.  I struck up a conversation with a gentleman about my age and we took off at a comfortable pace.  After about a half mile the guy next to me asks "is this the fastest back of the pack you've ever been in?" The funny thing is, I was thinking the exact same thing.  My pace felt like I should be in the middle, but I was very close to the rear.

I wasn't really planning on "racing" this race.  I just wanted to run comfortably hard to get the legs and heart pumping again.  I figured a 10:00 mile would be good.  Of course I didn't wear a watch and I left my Garmin in the car so I had no idea what my real pace was.  I kept trucking along trying to keep a consistent pace.  I spoke with a few people along the way.  I was feeling good enough to speak conversationally.

Around the 8k mark I started passing some people despite not picking up the pace.  I think a lot of people took off at their 5k pace and were starting to pay the price.  By 10k there were a lot of walkers.  I was startign to feel sore and tired but not too bad.  I attributed it more to residual fatigue from the 50k than to today's effort.

In the end I finished the Summerfest 12k in 1:10:20, for a pace of 9:26 per mile.  It was a bit faster than I planned, but not too bad.  The run served it's purpose.  I was tired, but was able to run at a fairly reasonable speed.

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. 

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.

North Face Rucky Chucky Trail Running Shoe Review

After wearing my new North Face Rucky Chucky trail running shoes for general walking on Friday and Saturday I took my first trail run in them last night.  I have to say that I am very happy with both the fit and performance of the shoes.
Running on the East Esker trail in Mendon Ponds Park you come across a lot of hills, some of which has loose sand on them.  Traction was not an issue with the Rucky Chucky.  I knew the Asics Gel Strikes I had been using weren't suited for the trail, but I didn't realize how much difference the added traction and support of a trail shoe would mean.  The "Tenacious Grip" sole really bit into the trail.

The Rucky Chucky Trail Running shoe also provided a lot of support.  I never felt like I was in danger of twisting my ankle.  They provided a firm, steady base that gave quite a bit of confidence on uneven ground.  Also, the shoe provided good protection from rocks and roots.  The bottom of my foot did not feel sore at all from unintended impacts.

Although I only ran about 6.5 miles and walked about 5-6 more I believe that the shoe will be very comfortable for extended runs. 

The only downside to the shoe is that it feels fairly heavy.  The size 9's are listed at 14.5 ounces.  I'm wearing an 11.5.  The strength, stability and comfort of the shoe makes it more than worth while.

I wish Marshalls had more than one pair in my size.  At least they are still available fairly inexpensively through amazon.

Update: August 5, 2010 - I've put about 50 miles on these shoes.  So far they are very comfortable, stable and the traction is good.  I did however, break one of the eyelets that holds the laces in place.  Oh well, at least they were cheap.

Mendon Ponds Park Trail Run

As I was getting ready for my evening run (ie. eating a sandwich and taking a nap in the A/C) I got a text from Chrissy asking if she could join me on my run.  Good deal.  It's always nice to have company.

The run was pretty uneventful.  We did the 6.5 mile loop around East Esker and North Meadow trails.  We kept a nice, easy pace and chatted as we ran.  We walked two or three steep uphills, but ran most of them.  It felt pretty good.  It was nice to have a running partner to talk to.  Keeping the conversation going stopped us from running too fast as well.

After the run we walked over to the South Meadow trail planning to do a three mile walk.  We looped all the way around and came off on the road.  Not thinking we walked in the wrong direction for a mile or two before realizing the cars were parked back at the other trail.  Our short walk turned into about six miles.  All together we were on our feet for about 2.5 hours.  Not too bad.  Felt very good.

Trail Run at Mendon Ponds Park

After work I decided to hit Mendon Ponds Park for a little run on the trails. My plan was to start at the south side of the East Esker Trail, work my way up the eastern portion of the path, then switch to the North Meadow Trail just after the water tower. I would then loop around and reconnect with the East Esker Trail. It would be about a 6.5 mile run. There are a fair number of hills in Mendon Ponds Park. I planned to run the small hills, flats and downhills and walk the steep uphills. This is the strategy I will need to employ when I start entering Ultras. I plan to spend at least one day a week practicing walking uphill quickly and restarting running after a walk.

I was moving along pretty well for a half mile of so when I came across this sign:

At first I thought "Oh crap!" But then I decided it would be fun and give me a lot of practice at run/walking. I pressed on. I was feeling great until I was coming down a fairly steep hill with a bit of loose sand. I was moving along at a pretty good clip and trying to be sure of every footfall. Wiping out here would suck. I saw some movement out of the corner of my eye and turned to see a large deer with two fawns. That moment of distraction was enough for me to slide a little bit and twist my ankle. I sat down to evaluate the situation.

My ankle was sore, but not too bad. I could continue running, but there was no sense risking injury. If it was a race I would have gone on, but decided it was best to just walk back to the car. I had gone 2.94 miles in 34:35. Not fast by any means, but not bad considering the terrain. Rather than complete the loop I walked back out the way I came. I did come across a few more deer as I walked:

I'm a little disappointed with the run, but I did learn a few things. First is that I need to get more practice running more technical trails. Most of the trail running I've done has been on pretty established routes where footing isn't much of a problem. I need to learn how to pay attention and avoid the things that can hurt me. Second, I need to pick up some trail shoes. I normally run trails in my Asics Gel Strike 2s. A more agressive lug pattern and greater protection in the sole will serve me well in longer runs over more difficult trails.

Now I'm sitting here with my foot elevated with ice. It's a bit swollen with a little purple in it, but not too bad. I coach little league baseball and have games on Wednesday nights so tomorrow is a scheduled rest day anyway. I don't think I'll need to miss any runs because of the ankle. Thursday I'll run short and light to see how it feels, but I don't think any major damage was done.