Das Cut

Somewhat easy loop with Brian at lunch today over to the Cut. I haven't gone straight up this route in a while, always looking to tag on a few extra miles and taking the long way up. There are arguments as to which route is harder, but taking it on straight up is definitely tough no matter how you slice it. You break into a long narrow valley about 3/4 mile long, with a looming hill in the distance. Staring this thing down is enough to get your heart rate up. The rain we got yesterday and today didn't help with traction on the early portion of the climb, and although the baseball-size rocks kept the mud to a minimum, they didn't help out my ankles at all.

I remember this route as one of my first runs with the lunch group when I started in Malvern a little over a year ago. I was still recovering from my ankle injury then and had lost a lot of fitness over the subsequent months. By the time I got to Malvern, I was in pretty bad shape and this run nearly broke me. I'm glad to say that now, while not much easier, it somehow doesn't seem as daunting as it once did. This just proves how perception can change over time and most of the reasons for not trying something in the first place is fear. Thrust yourself into the thick of things and pretty soon it becomes the norm, not leaving much room for doubt.

As an added bonus, Brian and I happened across a solo jogger heading in the opposite direction from us on the way back. As we got closer, I heard him yell out my name and quickly recognized him as my neighbor in Conshohocken. When we first moved in, I remembered he told me that he worked for JCI in Spring House, not far from where I worked. Now I'm wondering if his company doesn't do contract work for JNJ. I'll have to find out. Maybe I've just found myself another running partner.

About 5.5 miles. Untimed.

Heavy Legs=Time for a Break

Today had to have been one of the slowest runs in a while. I'm sure that the miles and workouts racking up, in addition to the little water and food I had this morning, and the sudden increase in temperature outside all had something to do with it. I wasn't trying to push either, so I ended up walking up many of the steep trails I would otherwise press up. It was fairly uneventful, but I did take notice of the nighttime presence in the area. At the top of the Cut is a huge bonfire pit with a multitude of beer cans around it. The kicker is the 1970s style that has obviously been hauled up to the top of the hill manually. Access to this location is too treacherous for even a four-wheeling SUV. There are bonfire pits strew about at other locations along this 2-3 mile trail as well, maybe from dirt-biking outcasts who were deemed not cool enough to be included in the party.

6.5 miles in 78 minutes

Late afternoon

I'll be out of town this weekend for the AOR race to DC, so I wouldn't be able to participate in the final scheduled WOD at CBCF. Tonight was pretty much my only free night. The WOD for this week was unveiled two weeks ago so people had plenty of time to practice or at least lament over it.

AMRAP 7 minutes

3 Barbell Thrusters (100lbs / 45kg)
3 Chest to bar Pull-ups
6 Barbell Thrusters (100lbs / 45kg)
6 Chest to bar Pull-ups
9 Barbell Thrusters (100lbs / 45kg)
9 Chest to bar Pull-ups
12 Barbell Thrusters (100lbs / 45kg)
12 Chest to bar Pull-ups
15 Barbell Thrusters (100lbs / 45kg)
15 Chest to bar Pull-ups
18 Barbell Thrusters (100lbs / 45kg)
18 Chest to bar Pull-ups
* If you finish the round of 18 pullups and thrusters, continue with 21, 24, etc.

Again, no idea how I would do it this workout. It was especially hard since there was no one else around performing it and I had no other benchmarks to go by. I finished with 82 total reps (ie. finished the round of 15 thrusters and did 7 C2B pullups). I would have liked to reach 18, but it felt pretty tough.

Mike asked me if I wanted to stick around for the daily WOD that they were performing that day:

Part I

For Time:

21 Deadlifts (225/150)

Run 4 CBCF laps (760 meters)

15 Deadlifts

Run 4 CBCF laps

9 Deadlifts

Run 4 CBCF laps

13:26

Part II

Tabata Hollow/Arch Holds

Was expecting to feel EXTREMELY wiped afterward, but I slept pretty well that night and didn't notice any lethargy. Tomorrow is a rest anyway.

The triple incident

Today's workout called for eight miles. I brought my phone to gauge distance as best I could, but I still think it is falling a bit short. I don't really think I am running 11 minute miles. I mean c'mon. I'm not too familiar with the technology, but I'm pretty sure these phones and the Garmin devices use the same satellite. I don't know how one might get a better signal than the other, though. I guess it doesn't really matter. At this point a mile or two is just splitting hairs. I'm not really targeting any goal finishing time for this race anyway.

I was hoping for eight miles but it looks like I fell a mile short. Here is the summary. I was making my way through some overgrown trail that outlines the backyards of several homes, which on a route that is the prelude to the Cut. I had my headphones on and didn't notice the faint sound of danger until it was too late...dogs. A German Shepherd, and English Mastiff, and a pug. Despite the fear that was racing up my spine, I managed to let out a chuckle at this sight and told myself that there had to be some sort of invisible fence. In the back of my mind I kept thinking that German Shepherds don't have the best social personalities. I mean, they are trained to be police dogs and take down criminals...violently. I spotted the three of them from maybe a hundred yards away and kept up my pace, although keeping them in the corner of my eye. They kept advancing and I couldn't see anyone else in the backyard. Finally, they started crushing through the brush that made up the boundary between the yard and the trail. At this point, I think it's OK to admit that I $hit myself. I froze and the two bigger dogs circled me, barking and growling constantly, while the pug struggled to make it through the thick brush. The German Shepherd, while never making contact, was snapping at my wrist. After what seemed like forever, the owner finally came running out the back door, calling them all back and thankfully they obeyed. I didn't wait for any signal from her and took off down the remainder of the trail, unfortunately in the wrong direction I did miss the turn at the base of the cut and tried slogging through some marsh before giving up and turning around. I was a little hesitant to go back, but it was the only way and thankfully the dogs were back inside by now. The owner was standing out in the middle of the yard, staring at me and I wondered how many four-wheelers she has seen and cursed at while speeding by on this trail.

I took the long meandering route up the hill to add some miles onto the run. Lot of fallen logs to maneuver and I was rocking the Precisions, which have decent treads but not amazing ones. I nimbly bound over a waist-high log, planting one foot on top to carry me over, and the smooth bark-less trunk was too slick from the recent rain. It was like stepping on a sheet of ice. Luckily I had enough momentum carrying me forward so that I didn't land on the log and slow enough reaction time so that I didn't stick out my arm to brace my fall. I landed perfectly horizontal on the soft, rain-soaked ground-the remaining air in my lungs pushed out with a bellowing "Oooommf". I popped up, thankful that it hadn't turned out worse, and chuckled at the spill I had just taken.

I was dreading the notion that all bad things come in "3's," noticing the looming storm clouds over head I thought maybe this day would culminate in a lightning strike. Or at least a falling tree branch. The closest I came to fate was strong cloud of Christmas trees in the air. I thought maybe I had a brain tumor for a hot second, but rounded a corner and came across a few landscapers chugging a few beers next to recently fallen pine trees. Close call. I took Lapp Rd. home, up the hill on Tech Dr. and called it a day. Pretty good run.

Das Cut

After a long unintended weekend rest due to studying and other obligations, it was back to the trails in Malvern on Tuesday afternoon. I went out alone to try and get a feel for the area so I don't get lost anymore. I think I missed a portion of the trail at the very top of the cut and cut my run short by a mile or so. It was probably for the best, considering I had a meeting at 1. Still, it cut my projected mileage for the day by 2.5 miles. I need to step up the weekly mileage if I'm going to run this 50K in 10 weeks.

Interestingly, I stumbled across a plastic bag full of maybe a dozen Natty Ice beer cans. It's always amazing what people will throw on the side of the road. However, a few steps later I drifted through the unmistakable aroma of Black n' Mild cigars, so maybe the empty cans were fresh... You never know what people out this far west will doing during lunch on a Tuesday.

http://runkeeper.com/user/lbink/activity/28561875

5.5 miles in about 57 minutes.

Trail Run

Lunch run with Paul R. today. Should have been between 7 and 8 miles but it turned in to much more. I'll get to that. Headed out towards Yellow Springs Road and halfway up we turned off towards a small hidden trail that linked up with a small suburban development. From there we linked another trail on our run, but it didn't amount to much. We ended up blazing our own trail through mostly thorns and my legs are proof of that. We finally found the right trail and took it up the Cut. Kept it going until the top of Yellow Springs Road, crossed over the Turnpike and picked up the Horseshoe trail. I'm not a big fan of this trail. Just too many softball-sized rocks littering the path. Add a thick layer of leaves and it adds up to another ankle injury. I did my best to maintain pace but had to stop a few times to get around some obstacles. We emerged near an elementary school and Paul said he knew of another trail in the area so we headed for that. I guess that's where I lost Paul. I must have split off from the main trail, because I ended up alone on Rt. 29 with no idea which way was the way back. I took a chance and happened across Yellow Springs Road. Unfortunately, I shouldn't have turned onto Yellow Springs, but I only made it about a half mile before I got my bearings and turned around.

I finally made it back to the rec center in 96 minutes. It wasn't as bad as I thought, but still a little long for a lunch run.