JFK Training as a whole

My training for JFK has been successful yet inconsistent.  Summer went fine, but the first month was really spent recovering from some cumulative soreness from Spring.  I had been experiencing some sore hips and after doing the Northface 50 miler decided to take a small hiatus, dive helmet-first into cycling, and then spool back up to ultra running condition.  The Dahlgren 50k went as planned, giving me some confidence, albeit in hot and humid weather.  Things progressed into the Iron Mountain 30 miler, which tested my hill climbing (and descending) abilities.  I then went through about a 5 week period where I wasn't able to get a lot of running in.  I was in the process of buying a condo and performing some minor renovations, and then off playing in Europe for almost 3 weeks.  It was probably for the best - its always better to take down time when you decide to, rather than having an injury dictate it for you.  And I wasn't just sitting on my bottom the whole time, walking a ton and still getting in some miles here and there, probably about 30 per week on average.

Even after returning from my trip I couldn't jump right back into training, so it took about a week to feel back to "normal".  I got in a few more key trail runs, long back-to-backs, some high mileage weeks, and a couple of good rides (ride = cycling).  The highlights were easily the JFK course training run I did, and then the Rosaryville 50k race (only a week later mind you) that felt so good before, during and after.

My weight has remained pretty consistent at around 176 lbs.  When I came back from Europe I was maybe 178, but I can't really seem to get under the 175 mark.  I know I shouldn't worry about this, so I decided not to!  But its still funny that I just kind of bottom out there.  If it was a marathon PR I was shooting for I would probably care more about thinning down to under 170, but I'm not so ill happily eat all the carbs I want.

I have also managed to avoid the I-word (that would be: Injury), but its not out of luck.  I feel like I'm a smarter runner than I was a year ago, I tried to change my stride some and stuck with it, and I know when I'm overdoing it or about to "red-line".  I still do speed work (mostly on the track), but cut it back to every 2 or 3 weeks even.  To be honest, for the first time in a long time, I'm not too worried about an overuse injury.

I also haven't gotten sick in I-can't-remember-when.  Not to brag but I just don't really get sick.  I don't know if its my diet, my love of running and fitness, minimizing stress at all times, or that I try to focus on getting a full nights sleep (its probably a combination of all 4 - maybe doctors should start taking note of my formula!), but I just don't really get sick.  This is fortunate because a bad cold, flu, or "stomach bug" can really knock you on your ass if you are trying to train seriously.

Course Training Run

One highlight of my JFK training was a 24 mile course training run completed 3 weeks out from the race date.  A buddy of mine organized it and we ended up with 10 runners, a pretty good showing for an ultra training run.  The athletes were varied but all pretty serious with plenty of Boston Qualifiers, a Kona Qualifier Iron Man, and a couple of sub 2:30 marathoners to round things out.

Our whole group of crazies pre-run, at Boonsboro Highschool - same spot the actual race starts from!

We had parked some cars at our end spot and then continued in fewer vehicles to our starting point, same as the race starting point, at Boonsboro High School. We ran through a small main street and up a huge hill to the Appalachian Trail entry point.  Everything had been on pavement for the first 4-5 miles until we got onto the trail.  The group was beginning to space out at this point but we all met up at the AT trail entry point.

Rocks, leaves, trees... yup thats the AT!

The next couple hours were spent going up and down the rocky, rooted, AT.  Despite plenty of careful foot placement there weren't any big events to report.  We did hit a water fountain about half-way through that I filled up at.

We had to wait for a train!  And sorry for the
poor photography - remember never to
shoot into the sun!

We continued on through the woods, as I mostly just ran with one other guy.  The group was really spaced out now.  The final section of the AT was a steep decent down to the C&O Canal Towpath.

I had heard rumors about runners getting stuck at a rail-road crossing in JFK before and to my amusement we were the victims of a train!  Right before joining the towpath a train blocked our progress for a solid few minutes.  We didn't mind - it would be different in the race though!

We continued on the towpath, often crowded with walkers, passing by beautiful Harper's Ferry across the river in West Virginia to our left.  The rest wasn't too eventful, just mostly flat, crushed dirt running.  Though I only had to contend with 6 miles on the towpath for the training run, in the real thing we will be on it for about a Marathon.  This will present a major challenge as boredom really starts setting in.  The monotonous physical motion can wear you down as well, since you use the exact same muscles on every stride.  Lets hope I can keep it steady come race day.

Overall it was a great training run, aided by perfect 50s-and-dry weather.  I ran with my Nathan Ultra pack which I had planned on using race day, but after the success I experienced with my hand bottle at Rosaryville I might opt for the hand bottle.  I think ill let this be a function of temperature - if its cooler, lets say below 55 degrees, I'll use the hand bottle.  Since you don't sweat as much and don't work as hard to stay cool, you simply don't need to drink as much as on a warmer day.

I'm feeling pretty confident going into JFK despite not having a stable, consistent training season.  I know I could be fitter since I didn't get the high mileage or consistency in that I would have liked, but I'm happy to be feeling 100% healthy.  My energy already feels through the rough and its hard to hold back on my last few shorter runs.  I'll be resting (and eating) Thursday and Friday to top things off before the big race Saturday in Boonsboro, Maryland!

Through the woods we go...

Life Beyond Running 

Happy Halloween from Abbey the beer wench!

Halloween was last month, one of my favorite holidays.  As I am trying to spend as much time in liederhosen as possible, I re-wore my Oktoberfest outfit for this year's Halloween festivities.  My alternates were re-using my Spartan "The 300" costume (though I'm kind of skinny for that now!) or being Ryan Hall by basically wearing running clothes and a fake HALL bib.  Knowing my love of all things Oktoberfest my sister had gotten my dog a matching beer wench costume a while back.  What a perfect chance to dorkily dress your dog up to match yourself!

I even managed to make it out to the annual DC101 Elliot's Halloween Bash. I was impressed with myself - due to my scheduled Saturday Long Run the next morning (with trail run to immediately follow)  I took it easy on the beer (even snuck some non-alcoholic beer to my friend's pregame party), and headed out early enough to still make it up in time for my running ventures.

As any runner knows, it can be tough to stifle your social life and cut out of stuff early in favor of your training, but always worth it in the end.  I don't think I would have been able to do this a few years ago when I was still a novice runner.  This provides a moral victory of sorts - you get to feel like you can do it all - be a dedicated runner while still maintaining a social life.

Rosaryville 50k Race Report: The one I finally got right

Race Summary

Race:  Rosaryville 50k
Date: November 9th, 2013
Location: Rosaryville State Park, Rosaryville, MD
Finish Time: 4:19:39

Wow! What a great race! I really only signed up for this as a tune-up for JFK (which is in 2 weeks) and because its local, but between the course, the support, and the weather this ended up being probably my favorite 50k I have run to date.  The course was basically 3 loops on single-track trails around a state park.  There was an aid station half-way through each loop, and a bigger one with runner drop bags at the start of each loop.  Each aid station was more than adequate, stocked with water, gatorade, snacks, and even Gu's.  The trails were very runable with only small climbs and descents.  I still considered this a trail race though - it wasn't flat like canal-towpath-flat flat.

And they're off!

It was an easy 30ish minute drive from the DC area to the park.  Arriving around 7:20am it was still close to freezing and the grass was covered with frost.  I decided to go with a long sleeve tech shirt, light windbreaker, and leg tights.  I figured this might be a bit much but I wanted to be sure my legs would stay warm the whole time.  If my top got hot (which it did), I could ditch my jacket at the bag drop station after the 1st lap (which I did).

Looking strong mid-way through!

We set off on about a mile of paved road until we entered the trail.  I wanted to keep it slow and steady.  This ended up being easy as I was caught behind a huge train of runners.  It amazed me that even only 20 minutes into the race people behind me were getting anxious and trying to pass by for pole position.  Really?? We've got over 4 hours left!  As I always say (well, think at least) - "see you again in about 2 hours".  The first lap around I was mostly stuck behind the train of runners, even if I felt like speeding up a little I wouldn't have been able to.  After the first aid station (which I didn't need to stop at) I was at least able to get around the bulk of the crowd.

Things continued on steady and I was able to fall into a nice, fastish but not too hard pace.  Once I finished the first loop I passed a bunch of people at the aid station and the trail opened up for me.  Things stayed pretty uneventful for this lap, holding steady, focusing on footing, and creeping up on some runners who were starting to die off.

The third lap was easily my favorite.  I knew it was late enough in the game that I could push the pace even more.  Blasting through each aid station I wasted no time getting in, getting what I needed, and getting out.  I was starting to feel confident in myself.  By starting out slow I had plenty left in the tank for the final stages of the race.  This is not only a physical advantage, but a huge mental boost as you remind yourself you played your cards smart.  You are gaining on people - you get to be the predator and not the prey.

At around the marathon mark a race official told me I was in 15th, I was happy to hear that but figured I would be able to pass at least a few more people.  I kept reeling in runners the rest of the race, even passing someone into my eventual 9th place position with only a mile left.  I even had a kick down the final stretch.  I wasn't even thinking about my finishing time - until it became visible on the race clock that I would probably break 4:20 - I kept kicking and came in at 4:19:39!  I was ecstatic to cut 15 minutes off my 50k PR.  I think it was about time though - I was finally coming off a good training cycle and feeling healthy; I got my tactics just right using my hand bottle, and (the biggest factor) was racing in cool, dry weather.  I hope to make it back next year!

My friend Jeff and I at the finish.  The matching jackets were purely a coincidence!

The one I finally got right

I felt like everything came together for this race.  In 50k races I have run in the past I have taken wrong turns, wasted too much time at aid stations, eaten and drank too much (or not enough), gone out too fast and made other tactical errors that cost you in the end.  Courses that are super hilly, as much fun as they are, just are not feasible to set a 50k PR on.  The cool weather really lent itself to faster times, as you fatigue less and don't have to drink as much fluids to push on.

I used my hand bottle for this race, a first.  I have used it for training runs, but I typically go with my Nathan hydration pack.  While running in the heat I don't want to risk running out of fluids, but in the cool, dry, fall weather I figured I could get away with just a hand bottle.  I was worried about it bothering my right arm or messing with my form but it ended up being a non-issue.  The hand bottle also has the huge advantage of letting you blast through aid stations.  Just take off the cap right before you arrive, let a helpful volunteer fill-er-up, replace that cap and you are off!  No taking on and off your pack, opening the bladder, repacking everything, etc.  I passed probably a dozen people through the day at aid stations alone.

Success in this race was really the product of cumulative training and finally getting some experience under my belt at 50k trail races.  There is also the perfect weather conditions and being fortunate enough to have a "good day", free of cramping, gastro-intestinal issues, or unpredictable fatigue.

Veterans Day at the Battlefield

Sunday I wisely rested from all sports activity; I wasn't hurting too bad but still feeling a little stiff all over.  Monday I decided to head out to Manassas Battlefield Park for some easy trail miles, a place I have been meaning to check out for awhile.  Though the trails weren't marked too well I had a map and am decent enough at navigating to make my way through.

Trail map with my approximate course in Orange.  Ended up taking about
 80 minutes, so im guessing 10 or 11 miles.

Really great place to run.  The trails are very runable and flat with little actual terrain to navigate.  You pass through woods, open fields, and historical places of interest.  There is a visitors center with water and bathrooms in the middle of the park if you really need it.  The only downside is that there just aren't that many miles of trails - I tried to do the biggest loop I could figure out and it probably wasn't more than 11 miles.  Great for a tune up at least!  I would like to come back and do a training run here for the Holiday Lake 50k in February - you could do the 11 miles loop counter clockwise, refuel at your car, and then do it all over again clockwise for a 22 mile run.  This circular out-and-back motion is basically the course at Holiday Lake.

I almost felt like I was overdoing it having just crushed Rosaryville 2 days ago and with JFK coming up so soon, but I wanted a little something more before I truely taper.  I had the day off work and this was probably one of our last great, beautiful, sunny-and-50s day of the season.  I heard we are supposed to get an "arctic blast" this week... I blame Canada.

Manassas Battlefield is a great find for Civil War History, and felt like
an appropriate venue on Veterans Day.

Now that I finally get to relish in the amazing feeling of having a great race, I have 2 weeks to do some major tapering for JFK.  I'll be doing some cross-training on the arc-trainer, getting in some easy runs, an 11 mile easy shake out next weekend, and then 2 rest days before the big race in November 23rd!