Wissahickon four corners

The miles are starting to rack up. This would be my second attempt at the four corners run. I decided to run the southern loop first. I thought it might give me a mental edge to run this part after I felt so horrible after running it last week. Brigid ran this first loop with me and it was definitely a boost, but I wish I could have finished after that. I was feeling surprisingly good, but I knew after last week that this feeling was fleeting.

I brought water with me and was sipping during the entire first loop. At the midpoint, I downed some choco espresso beans, and half of a Clif Protein Bar. After about 5 minutes I started back out on the second loop. My energy kept up a little longer than the previous week, although it didn't take long for the soreness and fatigue to set it. The BIG positive this week was that it wasn't pouring rain. While it was still cloudy during the first loop, I emerged from a pretty dense section of the trail and almost felt the sun punch me in the face. But in a good way. I instantly felt a wave of energy, and I'm sure it was both physical and mental. It carried me for the rest of the run, however slow it may have been.

I finished the first loop about 5 minutes slower than the week before, and the second loop about 15 minutes slower. Might route on the second loop was not exactly the same, but I'm sure if it would account for much.

On a side note, my feet are definitely shrinking. I think this is mostly due to the Vibrams and the MT101 minimalist shoes I have been wearing. They must be tightening up my arches considerably, because my shoe size is decreasing at an exponential rate. I'm finding that the dress shoes I own once fit me, but now are causing me some pain. It's like walking around in clown shoes all day. Will have to look into this.

21 miles in 4:14

Secondary long run

The run today was a struggle. After finishing the long run yesterday, I was feeling pretty sore and lethargic for a few hours afterwards. I refrained from taking any Ibuprofen or an ice bath to give my body a chance to develop some sort of natural response to the stresses of long runs. Plus, I wanted to remain in as close a state as possible for the run today. All that went out the window when Brig mentioned we were going to dinner for dad's birthday. I slipped on some compression socks that have been sitting in my drawer for years, unused. They worked like magic, or did a pretty good job as a placebo. After a few hours, I did notice any soreness anywhere. I spent the night sleeping in them and I think they rolled down a bit, because the lethargy and tight muscles were back when I woke up. Nothing severe, but enough to make me want to stay away from my sneakers all day.

I finally got some motivation around 2PM and headed down to the park. I had no intentions of making my way up into the trails, as I didn't think my legs would carry me that far. The 50K isn't really much of a mountain marathon either, so I'll keep my hill training reserved for Saturdays. It was a good thing, too, because I couldn't get out of first gear for the entire run. I brought some tunes and podcasts with me to drown out the little voice in my head that kept telling me to turn around and go home. It might have actually been mentally easier to head for the trails, instead of the out and back route I did on Forbidden Drive.

All this combined with the fact that I was only wearing a T shirt in 60 degree weather. I wouldn't normally think this would be a problem, but for some reason today I was really chilly. Looking forward to a day off tomorrow. Dinner was pork tenderloin, Caesar salad and a baked potato with Brig. I promptly passed out on the couch afterwards.

10 miles in 1:31

Wissahickon Four Corners

For years I had heard of this run described as a milestone for many trial runners in the area. The route simply outlines the perimeter of the Wissahickon Park, from Northwestern Ave all the way down to Ridge in Manayunk. The link I attached is not my creation, but the only link I could find describing the route online. I'm pretty sure I stuck to the general route, although there were a few points I got lost or turned around. I hope to try it again this weekend and/or the following weekend, so I'll hopefully be a little more acclimated to the turns by then.

I started out the run with fresh legs and dry clothes, which is more than I can say for the finish. I had dry, windy conditions for the first half of the run, which added up to about 10 miles and approximately 1:38 on my watch. Not too bad. I didn't really have a time goal for the run, but I knew that Brigid and I ran the second half of this route (11 miles in about 2:09) a few weeks ago. Of course there were other factors at play on that run and I think we could have run it a bit faster. As I closed in on the first half of the route, the rain started at a pretty regular pace and since I was swinging by the car for food and fluids, I swapped the shirt for a dry jacket. Fuel was half a banana and some choco espresso beans with about 16 oz of water. I brought the chia/lime drink with me and Clif bar just in case.

The MT101s held out very nicely for the first half of the run, and I was surprised how quickly it went by. I had to take an offshoot of the trail that brought me up closer to Ridge and Northwestern, through an area that I think they are concentrating a revitalization project on. I had no idea there were so many trails legs up this far and made a mental note for future runs. After I left for the second half of the run, the soreness almost immediately started to settle in. Nothing unbearable or sudden, but a subtle, consistent soreness in my glutes and hamstrings. I've felt this in the past and was wondering if it had anything to do with the shoes, although I doubt it. Still, I plan on testing the Wave Precisions on the run next week and then making a decision after that.

As I've obviously delayed writing about the second half the run here, so did I delay actually running it. I lingered at the car for about 4 minutes by my watch, which was a little longer than I had planned. The rain got pretty heavy and I was alone with my thoughts for a few more hours. I did pass a girl running in the opposite direction as me once at the creek crossing near the horse stables and then again on the other side of the Wissy near the Walnut Lane Bridge. I was not mentally aware enough to ask if she was running the same route as me, but thought it would be funny if she was. Both times I saw her, we were south of the Valley Green Inn. It still gave me a little positive reinforcement.

Physically, I started to deteriorate during the last hour or so of the run. I could feel myself landing on my heels as I struggled to compensate for my sore calves. This probably led to the sore lower back I was feeling towards the end as well. The good thing is that soreness was the only limiting factor here. I thought it was interesting that at no point was I aerobically fatigued. In fact, I didn't ever really catch myself breathing hard. Hopefully by the time I finish my third or fourth long run of this sort, my muscles will have gotten strong enough to allow me to focus on speed and not just finishing.

I finished the route, which I think was about 21 miles in 3:48. I guess I was hoping to finish in 3:30 or better, but I'll take what I can get for the first run. A few wrong turns here and there might account for the difference. Hopefully next week I'll have some better weather.

Solo Long Run

A pretty busy weekend is looming and nobody wants 15 miles on their legs before a wedding. I opted for a long run on Thursday night. Of course, it poured sporadically throughout the run. I had a light rain jacket, but soon the inside was just as wet as the outside. Brought along some podcasts and I can't really remember the last time I ran with an iPod. Not that I have become a disciplined, meditative runner, but I have been running in a group or with Brigid for the past several months. I felt decent throughout the run. I had aspirations of sub 9:00 minute pace for the entire run, but the 4 miles of trails put an end to that mentality. I did pump out the last 4.3 miles on the SRT in 35:30. Not great, but I had been battling some ankle pain that was nagging me for the second half of the run. I think it went well, overall.

14.8 miles in 2:19

Recovery Run

Since we ran a little more than recommended yesterday, thought it might be a good idea to scale down the workout today by a few miles. Planned 10 mile run turned into 7, but still a good distance to follow up a long workout with. Intended on taking Forbidden Drive home during the final stretch, but Brigid opted for the hills on the Western side of the creek, and so hills did we endure. This enthusiasm died away quickly when she realized how much further it was going to take us, and how little time it was going to leave us to get ready to head over to my parents.

It was a cool, brisk day with lots of sunshine and much to be thankful for. The healing power of the outdoors.

7 miles
1:07

Long Run

Long run today with Brigid. I was hoping to get my new shoes delivered today and couldn't believe when I checked the mail and they weren't delivered. USPS tracking says they were delivered. But no shoes. So after about an hour of pouting, I pulled it together and Brigid and I stumbled out the door. Why stumbled? because there on our doorstep was the USPS box with my shoes in it. Mizuno Wave Precisions. That's what happens when you forget to bring Friday's mail in with you. I laced up and we headed out the door. Of course the flat portion of the SRT, while boring, definitely flew by as Brig and I have been focusing many of our runs on the Wissy trails. The long flat stretch was a good change of pace and we cruised along at ~8:00/mile. Most of that change as the run wore on. The long hill up Leverington in Manayunk made sure of that. And we happened along the Wissy trails a little longer than I expected before finally making it down to Forbidden Drive. We opted against the long hill up Andorra, but the traffic on Germantown wasn't much better. At this point, we were both pretty tired and had to stop a few times just to collect ourselves. The home stretch down Joshua was the toughest, because this road is much longer than it seems and the downhill wreaks havoc on your legs just before subjecting you to the long uphill back home.

It might have been a little too much in too short a time. Our last long run was 12 miles on the trails, and I originally thought this run was 15, but after going back and re-mapping, it turned out to be 17. Hopefully this will make this week's 15-mile workout seem like a walk in the park.

17 miles in 2:50

Long Run

Brigid and I got a relatively early start to our long run (~11AM) and made our way down to the Wissahickon. I've been hoping that we can do the Wissahickon Four Corners run as a few of our long runs later in the training season. That run stretches up to about 21 miles, based on GPS data I've found from other runners. I think I'm pretty familiar with most of the course, but I just wanted to be sure of a couple of turns. Our run today called for about 12 miles, so we decided we would try and tackle the southern most portion of the route, where is spans between Valley Green and Ridge Ave. One thing I learned today is that there is a section of trail on the other side of Lincoln Drive. It's not too long, but does provide a nice alternative to the paved bike path that runs along the creek.

Running on the trails is great, but only if you're willing to let your ego take a bit of a hit. The pace is much slower since you're tackling hills and the terrain can get pretty tough at some points, particularly if it has rained like it has been in recent weeks. Downhills become treacherous and uphill portions take some careful negotiating in order not to spin your wheels. Still, a bad day in the park is much better than a good day on the roads. My biggest problem is that I think I'm developing an addiction to trails and won't run on the roads unless I have to. It just adds another obstacle to getting out the door on those tough-to-get-off-the-couch days.

At least the weather was great today. As usual, there were a ton of people on the trails at this point, but it never really seems to irk me. It actually gives me more of an uplifting feeling to stumble across someone that offers a kindly hello. Usually it comes with a small break to interact with Spot, and I think it's OK to let the watch run for that.

About 11 miles in 2 hours and 9 minutes.

Long run

A long run from Conshohocken down the SRT, up Shawmont, over to the trails, up Andorra/Germantown and down Joshua. Nothing very interesting to note except that my old shoes were wreaking havoc on my legs. Time to spring.

13.5 miles in 135 minutes.

Long Run

Registration is official for both Brigid and myself in the Dirty German 50K, held within the city limits of Philadelphia in PennyPack Park. I've heard many things about this park, both good and bad, but since the 50K alone is set for 500 participants, not to mention the shorter and longer race distance participants, there should be plenty of folks around. Plus, how can you say no to a post race party catered by lederhosen-clad beer wenches?

The run today was done completely on the trails of the Wissahickon. I got a brand new pair of New Balance MT-101 that I wanted to try and decided to break them in today. The route started at Valley Green. We made our way up the North/Eastern side of the creek and continued down to Lincoln Drive. From there, we took the bike path down to the steps near Ridge Ave and followed the high trails past the golf course and eventually down at the 4 mile marker of Forbidden Drive. We headed down because we saw a few garbage bags that Brigid thought looked like dead bodies. I think she has been watching too much SVU.

The run was great, the weather was great, and the shoes were great. I didn't have any soreness in my arches like I suspected I might. The treads gave excellent traction on the trails. There were only a few patches of snow and ice, so it wasn't worth while to bring any addition Yak Trax. There is almost no midsole and the sole on the heel and forefoot is minimal, but I couldn't feel any of the mid-sized rocks on my feet like I usually do with the Vibrams. Keeping a watchful eye on the terrain is still pretty important, however. The narrow width of the shoes provides a little less ankle stability, but I'm sure this is something that will soon be remedied with increased mileage and ankle strength. Overall, I'm very happy with them.

Super Bowl RunDay

Late morning

After a three-week hiatus due to a bruised knee injury, I eased back into the long weekend trail run with about 90 minutes of Wissahickon traversing. Of course I walked out the door without Brigid's YakTrax and immediately felt the difference after 100 yards of downhill running. The good news is that the weather is finally starting to change around here (knock on wood) and we have been lucky enough to get several consecutive days of mild weather. Keep in mind that mild weather these days is anything over 32F.

The going was slow, but interesting. The downhill portions had me feeling like a downhill skier, slaloming past boulders shrubs. Contrastingly, I felt like an ice climber on the uphill portions, having to dig my feet in the unpacked snow as if I were sporting crampons on Mt Everest. Even the flat portions had enough of a slope so that my footing was never secure. Despite my slow pace, my effort level was high and I would liken it to running on the beach above the tide. Every so often I got a chance to look up at the quiet park and realized how many trees had fallen under the weight of the heavy, wet snow we've been having. There weren't too many people out today, either. Whether this was because of the snow or the Super Bowl or both I don't know, but I did see a few mountain bikers out and it still made me chuckle. I've seen a bunch of them the past few weeks and I always admired the love of the sport that makes someone tackle new terrain and new conditions. But then it dawned on me that I've never actually seen them riding. They are always walking their bikes. Uphill, downhill, it doesn't matter. I guess I have to try it first.

I started from Bells Mill Rd and took Forbidden Drive down to Rex Ave before turning up into the Western side of the creek. I had no music today and wasn't sure what to expect. You become dependent on the distraction, especially when you're running alone, and I wasn't sure if I was ready for the deafening clamor of my own thoughts. But I soon found a rhythm and time seemed to pass faster than usual. I found myself taking notice of the park even more than usual. First, because the scenery demanded it and I found myself more open to absorb my surroundings. Second, because the trails were not as blazed as usual and I found myself dredging my memory for signs of familiarity. It's ironic that I often escape to the park to avoid the monotony of suburban running, while the Wissahickon, especially at this time of year, offers very little in the way of characteristic distinction. Sure there are landmarks, fields, access roads, and familiar creeks, but these make up only 10-20 percent of the park. The rest is a barrage of predictability.

But maybe that's the point. Maybe that sense of certainty allows us to let our guard down, to tune ourselves into what's all around. Who would have thought that simply turning off my music would help open my eyes? The next step is to leave the watch behind.

Long Run

Early afternoon

After several hours of general lethargy, I headed over to Valley Green Inn to start my long run. It snowed again this week and the trails on the southern/eastern end of the park were a little less blazed than last week. There were some sections where I was up to my calves in snow. My goal for these long runs has been to gradually increase time of running, and let my energy levels dictate my pace and overall distance. I added some heavier leg exercises yesterday to try and simulate the later stages of a longer endurance race and I could definitely feel the fatigue setting in earlier than last week.

Pre-run: A slice of cold pizza and water. Under armour compression shorts, long pants, long-sleeve technical top, Asics Nimbus, and Yak Trax.

I started from Valley Green and headed southeast, all the way down to Ridge Ave before turning around and heading back on the eastern side of the creek. I passed Valley Green to add a few more miles and ran back as far as Rex Ave before finishing up on Forbidden Dr. I had the intention of running for 150 minutes. I brought along the chia/lemon/honey drink and took in half at 60 minutes and the other half at 100 minutes. I can't say I noticed any increase in energy levels resulting from this. However, my overall soreness in my quads and hip flexors is not what it was during the first few weeks of running long. Next week I'll try to take in more nutrients and fluids during the run. It might be time to bring in the hydration pack.

139 minutes of running. My GPS read 13.67 miles, but I could tell it was recording some funky trail patterns. I'm hoping it was slightly farther than this.

Post-run: Whey protein drink and ice bath. Light stretching.

Long Run

Early afternoon

After another failed attempt at morning running, I opted for the books and chores instead. This is probably the best formula, as I know I would not get these things done post run.

I started and ended in the Wissahickon. Hard to keep track of the pace, since I'm not really sure of the distances the various trails are listed at. I started at Bells Mill Rd. and headed out onto the western side of the trail first. I stuck mostly to the high trails, dipping down towards the creek when necessary. One trail doesn't offer another way down, a mistake I've made a few times but can never seem to remember. I had a pair of YakTrax with me. They were nothing more than a pair of rubber soles designed to fit snuggly around your sneaker, but they had several screws/nuts fastened to the bottom. Minimum discomfort and maximum function. Several times I had to cross small streams where each rock was covered in ice. These gizmos did the job excellent. Much of the trails were packed snow, which had also melted and re-frozen, forming small ice patches throughout the run. But I honestly didn't notice them and kept my momentum going despite all the potential pitfalls.

Last week was my first attempt at what should become a weekly long run and I definitely felt the effects of it during and immediately after. It was a differently story today. Granted, my pace was probably much slower than last week with the varying terrain, steep climbs, and packed snow, but my hip flexors, quads, and ankle didn't feel nearly as sore throughout the run. I stopped only a few times to snap some pictures with my phone, and to move out the way of some ballsy mountain bikers. Other than that, it was a comfortable effort that didn't take a turn for the worse as I was expecting it would.

It really is picturesque in the winter. The temperature wasn't bad and it almost makes me glad that was don't have 90+ degree weather right now with saturating humidity.

Unknown distance in 123 minutes.

Long Run

Had the whole week off with intentions of working on longer runs and I have almost nothing to show for it except housework and watching some movies. Today was as good a day as any and so I figured anything over 2 hours would be good. The weather was a bit cold, but I still seemed to over dress. I never did hone the art of layering, so I was getting pretty wet about half way through the run. It worked out eventually as I made my way down Bells Mill Rd and onto Forbidden Dr. Not much sunlight gets through even the barren trees that make up the Wissahickon.

I felt OK for at least the first hour of the run. My pace was purposefully slow: I didn't need any PRs today. But after about 90 minutes is when the soreness settled into my quads. I had brought along some water with lemon, chia seeds, and honey (Born to Run) to test out and it seemed to work very well for both my mood and energy levels. I took the first half at 60 minutes and the second at 90 minutes in. Still, the quad soreness filled the majority of my thoughts during the last hour and I managed several walking breaks to ease the tension. There was a bit of soreness in my right ankle as well, but not where the pain has usually manifested over the past year. Good sign.

I made my way initially down the SRT towards Manayunk and was surprised to find it was almost entirely plowed, at least a runnable portion of it. Half way down this stretch I found a piece of paper attached to tree branch with the following Christmas Bible verses: Luke 2: 9-11. I didn't find it particularly profound as much as the act of pinning it to a tree. Someone found the time to make his or her way down here to do this, so I thought it might be deserving to read it through.

I finished in 2 hours 33 minutes (14.7 miles), which is a pretty slow pace, but with the several breaks I took, it seemed about right. As I made my way back into Conshohocken, I thought I could see the familiar stride of Brigid from about a quarter mile away. I lingered few a few minutes for her to get closer and was lucky that it was her, since I was waving like idiot. We jogged the last mile home and it was into the ice batch for me. If you haven't tried this after long workouts, it really works wonders. My legs felt fresh almost immediately.