11:58, 4150 feet of climb, much more hiking than running.
After feeling mediocre at best early in the week, for some reason light on sleep, I did much more hiking than running, but we did manage a four mile walk on thanksgiving before the big feast. But after that first piece of pie it was surfing for the rest of the day on big waves of sugar. Friday I was ready to burn some of it off, but I was sluggish for the first hour of my 3 hour run-hike. It became progressively more intense and I was feeling very good at the end.
Haha! Seems I'm out of space for pictures here, so I'll have to consider my options. Bummer.
11/25/2012
11/18/2012
Outdoor Weeks Through 11/18/12
Week ending 11/18/12: 14:27, 5300' climb, more hiking than running
With the shorter days and colder temps time on the trails will be more limited, but I was able to get out more than I expected this week and it's been fun out there. Had to use the headlamp a few times, and plan to keep it in my pack from now on.
Week ending 11/11/12: 13:29, 6230' climb, more hiking than running
Got back to a slightly more normal schedule and continued clearing what I could from outer trails as I got to them, and did more running, but November and December will be light and easy so probably much more hiking than normal and running only when I feel inspired.
Week ending 11/4/12: 12:56, 4280' climb, mostly hiking
Power out for 3 days after Sandy struck, but didn't have it bad -- last year hurricane Irene flooded my stuff. Street walking only the two days of the storm, before the wind got too bad on Monday, and after things died down enough on Tuesday. Power lines down all over the neighborhood and dangerous to walk too far. Started back out on trails again Wednesday and started clearing trails of small blow-down and anything I could lift, but downed trees everywhere and major trail blockages in many places. (I will post pix of some of the downed trees I saw later). The trails were pretty empty as people dealt with no power, gas lines, and the like, but there were some people out hiking.
Week ending 10/28/12: 8:43, 3750' climb, mostly hiking
Recovery week after 50k race, took a few days off, then eased back into things. Then after I got back home, did some preparation for Hurricane Sandy.
With the shorter days and colder temps time on the trails will be more limited, but I was able to get out more than I expected this week and it's been fun out there. Had to use the headlamp a few times, and plan to keep it in my pack from now on.
Week ending 11/11/12: 13:29, 6230' climb, more hiking than running
Got back to a slightly more normal schedule and continued clearing what I could from outer trails as I got to them, and did more running, but November and December will be light and easy so probably much more hiking than normal and running only when I feel inspired.
Week ending 11/4/12: 12:56, 4280' climb, mostly hiking
Power out for 3 days after Sandy struck, but didn't have it bad -- last year hurricane Irene flooded my stuff. Street walking only the two days of the storm, before the wind got too bad on Monday, and after things died down enough on Tuesday. Power lines down all over the neighborhood and dangerous to walk too far. Started back out on trails again Wednesday and started clearing trails of small blow-down and anything I could lift, but downed trees everywhere and major trail blockages in many places. (I will post pix of some of the downed trees I saw later). The trails were pretty empty as people dealt with no power, gas lines, and the like, but there were some people out hiking.
Week ending 10/28/12: 8:43, 3750' climb, mostly hiking
Recovery week after 50k race, took a few days off, then eased back into things. Then after I got back home, did some preparation for Hurricane Sandy.
Bradbury Mountain 50 km Race Report
My whole approach to running has changed in the last year. As I wrote about on my blog, I started doing almost every outing as a mixture of trail running and easy hiking. Normal trail running involves hiking, but because the mindset is to move at a steady effort akin to a run, a trail run for most probably doesn't involve easy hiking or hiking for extended periods; at least that's how it was for me when I saw myself as a trail runner. No, the run-hike is a different sport, and I've fallen in love with hiking all over again. I will never look at hiking or trail running the same again, but I will still do some races for fun.
Bradbury was good, if another race in rain/pea soup fog can be good! Two laps, interesting course and terrain, with a mix of surfaces. First lap was smooth and fun; second lap grew into a struggle, but I didn't hit the wall as hard as some, though I did fade. 6:46 3300' on GPS, so not a lot of climb, but it was probably 3500'. Given that I did no long runs after Escarpment in July, mostly just my 2 hour-ish run-hikes, I'm happy with the result. After, I just chilled out in Maine for a few days.
I normally ignore heart rate but sometimes record my route on GPS to look at later. This time I kind of watched my heart rate and tried to keep it in the 150s. That helped me pace, and I ended up about 155, a bit conservative for the distance, because if really well trained I should be able to manage about 160 for a 50k.
The race was well organized plenty of food, gym to duck out of the rain and eat good hot food. Hose with hot water to rinse off the mud. I'd do it again probably, but I'd try to do more long runs to prepare. I don't look at my outings as training anymore; special preparation for events sometimes maybe, but my goal is to go out and enjoy the wilderness.
Bradbury was good, if another race in rain/pea soup fog can be good! Two laps, interesting course and terrain, with a mix of surfaces. First lap was smooth and fun; second lap grew into a struggle, but I didn't hit the wall as hard as some, though I did fade. 6:46 3300' on GPS, so not a lot of climb, but it was probably 3500'. Given that I did no long runs after Escarpment in July, mostly just my 2 hour-ish run-hikes, I'm happy with the result. After, I just chilled out in Maine for a few days.
I normally ignore heart rate but sometimes record my route on GPS to look at later. This time I kind of watched my heart rate and tried to keep it in the 150s. That helped me pace, and I ended up about 155, a bit conservative for the distance, because if really well trained I should be able to manage about 160 for a 50k.
The race was well organized plenty of food, gym to duck out of the rain and eat good hot food. Hose with hot water to rinse off the mud. I'd do it again probably, but I'd try to do more long runs to prepare. I don't look at my outings as training anymore; special preparation for events sometimes maybe, but my goal is to go out and enjoy the wilderness.
10/26/2012
Outdoor Week Ending 10/21/12
Do I really need to post the weekly summary? No, but it's become a habit. At least I can look back at it if I want to sometime.
This week: 4 runs/hikes, 13:19, 5880 feet of climb
Saturday was the Big Brad 50 km 'race' in Pownal Maine, and I'll write something on that separately. Monday my right foot was swollen and hurting; the top of the instep area was beat up from a fair amount of time on my feet, running and hiking, over the past few months. So I just rested it, then did an easy hike Tuesday.
Wednesday I probably did more than I should have given I had a race in a few days, but I was feeling good to be moving again, and I did a nearly 3 hour run-hike on my favorite very rocky technical trails in Harriman, took it fairly easy though.
After that the taper week concept (resting the body and doing less volume before a big race) kicked in, and I just hiked lightly on Thursday, then traveled/rested Friday. Sunday after the race I just ranged a little with a friend.
No more races planned until next summer at this point: Escarpment trail in July. I find myself just not needing to race much anymore; I just love being out in the woods on my own schedule too much. That and maybe the fact that my last two races were in the rain and/or very wet for the whole race. Puts a damper on things, for me at least, but there's more to it than that.
This week: 4 runs/hikes, 13:19, 5880 feet of climb
Saturday was the Big Brad 50 km 'race' in Pownal Maine, and I'll write something on that separately. Monday my right foot was swollen and hurting; the top of the instep area was beat up from a fair amount of time on my feet, running and hiking, over the past few months. So I just rested it, then did an easy hike Tuesday.
Wednesday I probably did more than I should have given I had a race in a few days, but I was feeling good to be moving again, and I did a nearly 3 hour run-hike on my favorite very rocky technical trails in Harriman, took it fairly easy though.
After that the taper week concept (resting the body and doing less volume before a big race) kicked in, and I just hiked lightly on Thursday, then traveled/rested Friday. Sunday after the race I just ranged a little with a friend.
No more races planned until next summer at this point: Escarpment trail in July. I find myself just not needing to race much anymore; I just love being out in the woods on my own schedule too much. That and maybe the fact that my last two races were in the rain and/or very wet for the whole race. Puts a damper on things, for me at least, but there's more to it than that.
10/14/2012
Outdoor Week Ending 10/14/12
15+ hours of run-hike: about 7 hours running, the rest hiking, with
about 7900 feet of climb/descent, with avg HR of about 130 (higher than
usual overall). A very enjoyable week outdoors in cooler temps.
I have a 50 km 'race' coming up Oct 20th (next Sat), so this coming week I'll do less volume and rest completely Thurs and Fri. My goal is not to race or even race well a this point, but I want to check out this terrain at Bradbury State Park in Maine, and visit friends near there. I don't plan to race hard, but just enjoy it as much as possible.
(No pictures for a couple of weeks now until I replace my camera).
I have a 50 km 'race' coming up Oct 20th (next Sat), so this coming week I'll do less volume and rest completely Thurs and Fri. My goal is not to race or even race well a this point, but I want to check out this terrain at Bradbury State Park in Maine, and visit friends near there. I don't plan to race hard, but just enjoy it as much as possible.
(No pictures for a couple of weeks now until I replace my camera).
10/07/2012
Outdoor Week Ending 10/7/12
15+ hours of run-hike, 6650' climb. Got a 50 km race coming up in 2 weeks.
9/30/2012
Outdoor Week Ending 9/30/12
A little over 12 hours about 8k feet of climb this week, mixed trail
running and hiking.
9/25/2012
Some Pix from last week
The Ramapo highlands of south Harriman
View from Ramapo Torne
My nemesis, the NYS Thruway (exit 15b)
Freedom tower @ 20 miles
Empire state
Ramapo Torne from 2 miles
Praying Mantis -- it turned it's head toward me
Fall colors just starting
Outdoor Week Ending 9/23/12
Though we had some rain, the weather this week was outstanding, with somewhat cooler early fall temps ending the week. This was probably my biggest summer ever in terms of getting outdoors for trail running and hiking, and this was my 2nd 18 hour week in recent months. Though I've been in sharper condition for trail racing, overall my combined running and hiking fitness right now is very good, and I felt strong enough to go very hard at the end of my 2nd 3+ hour run on consecutive days.
I've been wearing the Garmin Forerunner 305 for most of September, but it's too time-consuming to parse the data every week. Since this is a bigger week time-wise I wanted to look at the data. Basically I try to press the lap button every time I switch to a run from a hike or a hike from a run. Since I normally start out every outing hiking easily to warm up, that makes every odd lap hiking and every even lap running. Of course I screw up the lap sometimes, so I have to look at the data. For me it's interesting this time because I've just been doing whatever I feel like at the time, running or hiking. Here's the data:
Hike Run Total
Time 10:57 7:16 18:13 hh:mm
Dist 28.7 33.1 61.8 miles
Climb 7,998 2,168 10,166 feet (looks like I hiked up most of the hills)
Desc 2,955 7,388 10,345 feet (and mostly ran down)
HRavg 120.9 140.7 128.9 bpm
Speed 2.59 4.46 3.44 MPH
All my runs were on fairly slow technical rocky trails, because that's the kind of terrain I like.
Now some fun with numbers. If I was running on flat ground with good footing instead of on hilly rocky technical ground, how many miles would I have run?
The hiking effort of HRavg 120.9 for 10:57, using the MPH/HR table below,
yields 4.54 MPH, for 49.7 virtual miles.
But since I was really hiking during that time, if I walked instead of running, the fastest I would walk is 4 MPH, so that gives 43.8 virtual miles instead.
For the running effort, at HRavg of 140.7 for 7:16 yields 6.75 MPH and 49 miles.
So that makes my virtual summary for the Week:
If Walk & Run 92.8 Miles
If All Running 98.8 Miles
Basically the trails I run -- the technical terrain and climb mean almost 50% less distance is covered for the same heart rate effort, but though that's just fun with numbers, it illustrates why miles
don't tell the story with trail running.
For me it is what it is, and time and effort are all that matter. Terrain and climb for specificity
also matter. Miles alone mean very little, so I basically ignore miles. But the truth is I'm not conditioned to run 98 miles a week, or even 92 miles. Flat terrain running causes overuse injuries, at least for me. Mixing running and hiking is the best, for me.
MPH/HR Table
Estimated Heart Rate at Given Speeds, on flat ground with moderate temps, based on past data points from flat runs:
Running
7 150.00
6 137.50
5 125.00
4 117.50
Walking
4 115.00
3 102.50
2 90.00
I've been wearing the Garmin Forerunner 305 for most of September, but it's too time-consuming to parse the data every week. Since this is a bigger week time-wise I wanted to look at the data. Basically I try to press the lap button every time I switch to a run from a hike or a hike from a run. Since I normally start out every outing hiking easily to warm up, that makes every odd lap hiking and every even lap running. Of course I screw up the lap sometimes, so I have to look at the data. For me it's interesting this time because I've just been doing whatever I feel like at the time, running or hiking. Here's the data:
Hike Run Total
Time 10:57 7:16 18:13 hh:mm
Dist 28.7 33.1 61.8 miles
Climb 7,998 2,168 10,166 feet (looks like I hiked up most of the hills)
Desc 2,955 7,388 10,345 feet (and mostly ran down)
HRavg 120.9 140.7 128.9 bpm
Speed 2.59 4.46 3.44 MPH
All my runs were on fairly slow technical rocky trails, because that's the kind of terrain I like.
Now some fun with numbers. If I was running on flat ground with good footing instead of on hilly rocky technical ground, how many miles would I have run?
The hiking effort of HRavg 120.9 for 10:57, using the MPH/HR table below,
yields 4.54 MPH, for 49.7 virtual miles.
But since I was really hiking during that time, if I walked instead of running, the fastest I would walk is 4 MPH, so that gives 43.8 virtual miles instead.
For the running effort, at HRavg of 140.7 for 7:16 yields 6.75 MPH and 49 miles.
So that makes my virtual summary for the Week:
If Walk & Run 92.8 Miles
If All Running 98.8 Miles
Basically the trails I run -- the technical terrain and climb mean almost 50% less distance is covered for the same heart rate effort, but though that's just fun with numbers, it illustrates why miles
don't tell the story with trail running.
For me it is what it is, and time and effort are all that matter. Terrain and climb for specificity
also matter. Miles alone mean very little, so I basically ignore miles. But the truth is I'm not conditioned to run 98 miles a week, or even 92 miles. Flat terrain running causes overuse injuries, at least for me. Mixing running and hiking is the best, for me.
MPH/HR Table
Estimated Heart Rate at Given Speeds, on flat ground with moderate temps, based on past data points from flat runs:
Running
7 150.00
6 137.50
5 125.00
4 117.50
Walking
4 115.00
3 102.50
2 90.00
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