TAMMANY 10!

TAMMANY 10!. 38 miles, 10 hours, 10 loops, 12,000 ft gain/loss The TAMMANY 10! 40 MILER is 10 ascents of Mt. Tammany, the New Jersey side of the Delaware Water Gap, and the longest continuous climb I have encountered in the state. It’s mostly at a grade that is only slightly runnable for an above average fitness, with some rock gardens that would require you to be at your wits to avoid twisting a foot.

This race had only about 20 people in it, natural for such a unique and slow going event. The day was cold, but only around freezing. The “gun” went off at 6:30 right as the sun was crawling out behind the landscape. It was perfectly clear. We all trotted off the park balcony across Rt. 80 from the bottom of the mountain, most in simple warm running clothes with only a few hydration packs or bottles. Because you had to ascend twice and come back to check-in at the start, you didn’t need to plan out carrying much in the way of gels or water. I brought two 20oz bottles but ditched one at the bottom as we crossed the road to the start of the trail. It was going to take a long time to do ten loops, I had done 2 loops before on my own in the heat of summer and it made me want to sleep for a week. This would have to take some strategy, it wasn’t even a hard trail run with rocks and hills, it was ten hard hill climbing workouts interrupted with tenacious focusing on running safely down steep rocky sections with slippery snow leftover from a couple late season storms. Personally I dreaded the downhills for the reason it aggravated my recovering plantar fasciitis, so it would have to be done slower than I wanted. But I love running downhill, it’s like going on a hunt and feels therapeutic on all the legs muscles.

But I wanted to learn to run entire uphills; my legs are shorter than most so it is more efficient than hiking while I am relatively fresh. My goal was also to do this in Leadville later in the summer so best to get on with it now. The top of the first loop, the first official climb, treated us to a clear sunrise, ahhh, almost better than coffee! The first three loops I ran all except a boulder middle section, albeit slowly. A very fast hiker could keep up with the pace. Checking in every second loop was a treat, I got to have replenish my gels and down some dates. The gels always hit me real good with their caffeine. When I get on that buzz, and into a good pace running uphill, I just yell out songs like Weezer’s “we are all on drugs” to fellow runners and talk to day hikers. The hikers were pretty cool; some even remembered the loop I was on! All were wondering what the hell was happening, and their comments of “holy s” and “go get ‘em buddy” were huge motivators. I do love my alone times on the trail, but never get tired of crowded trails during a race, people are really cool to runners and ussually always smile or motivate. A few years ago, I would have not imagined hiking more than one loop, and had no idea how fun it was.

The running uphill deteriorated a little around lap 5, where it was just too much effort to go 17 min/mile so I took to hiking some of the first rocky outcrop and all of the boulder field, and half/half past then. Surprisingly, my times didn’t lower that much. I was still on for an hour per loop giving me the 10 hour limit. Around lap 8 my friend Elizabeth hiked past me trying to run a steep section. I decided to hike a loop with her and chat a little to see what it was like to not force an uphill run, as habitual as it has become for me. It helped me move along faster and was a skill I should at least improve on. By this time a lot of the snow that covered much of the trail earlier on had turned to slippery slush, and the downhill section opened up- a whole new set of rocks!

I think lap 7 was the toughest. My heart rate soared and I felt like upheaving. I have never felt like this on a less than 10 hour effort. This run was going to catapult me out of my slump, being the first 25+ hard effort since December.

After that last lap, in which we were now intimately familiar with the 4 mile or so path, now able to run it blindfolded, we rounded back across the highway one last time to roll up the stairs and be greeted with a plaque made with one of the Delaware Gap rocks and a pie. Elizabeth, Courtney and I all finished within 5 minutes and Harry the first place was already shivering waiting for the rest of us. I hadn’t seen him the whole time, and the whole race was wondering when he would lap me. He probably came close, and finished another time zone and change ahead. Some had one of their most amazing days, including Marge, who finished strong as it was becoming dark again. Kick ass!

What a tough long run, with some decent fast hiking mixed in, and a perfect training day for hill ultras. Based on my past runs, a 100 miler like this would take 30+ hours!

Run log 10/29-11/4

With the hurricane and its aftermath found some free time to explore the area around me more. Hooked up for Sunday with a friend visitng to hit those unforgettable street climbs in Dover. Using all my weights at home now.

Oct. 29th
8.1 miles moderate hills around Randolph-Mine Hill

Oct. 30th
Front squats, lunges, calves, BW squats in the AM with dumbells

11.1 miles around Randolph 7:47 pace hitting some hills and flats 50/50. The exact day after the urricane Sandy hit and was staying on grass until I almost clipped a few powerlines, which were numerous. Mostly road after that.

Oct. 31st
7 total.
3 mile WU
4 x 1/4 mile hill sprints @8-10% grade, recov down: 7:32, 7:45, 7:33, 7:42
2 mile CD

Nov. 1st
13.4 miles around Randolph with 2 Hidden Valley Powerline loops (2 mi each). Lots of small downed sticks, a few large trees knocked over, as everywhere.

2X 57 BW squats

Nov. 2nd
No access to gas, and car was almost empty. Ran to work and back, 7 and 6 miles.

Nov. 3rd
Two Mt. Minsi loops as a previews for DWG 50k next week.

13.1mi

2,163ft

09:47/mi

Nov. 4th
Dover long run with friend. Never realized there were this many good hills nearby- have to readjust my local route now.

27.0mi

4,188ft

08:47/mi

 

2X 60 BW squats (Getting up there! making sure to maintain form throughout though. Can get tougher in the beginning when I'm not as loose.)

Miles/Week: 90 miles

Run log 10/22-10/28

After a very easy comeback week after Oil Creek, I was on the verge of deciding how to deal with the next couple of months of training given that there was nothing huge on the horizon and Leadville still is 10 months away. Plenty of time to do something different. I checked out a nearby gym which had a boxing room with 4 different kinds of bags. It had been a while but I grabbed my 16oz gloves and started doing intervals. Replaced my long weekly mileage with this and lots of weights. It felt much different, and gave my legs some extra recovery time (still had a lot of fatigue and feet were still sore from all the mimimus the previous week). Had the day off Friday and got my longish run in. All week long I was weighing the options, is it time to do something new? If I drop my weekly mileage now, will it negatively affect going for areally really good time if I sign up for Leadville another year? Even writing this now on a Sunday night, before a massive hurricane swoops over, I still am on the fence. Keep up lots of volume, my training could grow stale. Drop it, and replace with shorter, high-intensity crossfit type stuff and stairclimbing or heavy bag, and I may lose my long-run legs but gain a lot of functional strength. But something bit me. Every time I do this I can’t help but miss the long stuff. Maybe after 2 years of consistently pushing towards higher volume, running long mileage has become almost a physical need or something. I know it would probably be beneficial to mix it up for a while and let smaller tendons heal and what not, but it’s become almost a competitive desire to see how far I can push my running while keeping up the weights and what not.

Oct. 22nd
5 miles easy lunch run

5 miles treadmill

Upper body weights, core and abs

Oct. 23rd
Lift AM lower body

Heavy bag 15 min

5 miles treadmill: half mile intervals 8-8:30. All 4%

Oct. 24th
Heavy bag 15 min.

Weights upper body

30 min stepclimber

Oct.25th
5 miles with three 800 meter intervals up a 200 ft gain hill (same as previous weeks but with the extra 400 meters).

5 miles with hash group, EZ

3x 50 BW squats

Oct. 26th
17 miles of eight 1.75 mile hill repeats at South Mountain Reservation with some flats at the end. A great consistent hill repeat section, a tad rocky on the steep downhill, but a go to Leadville training spot where I don’t need to carry a bladder for very long runs. 2:53 or so- good pace for this.

Oct. 27th
6.2 around my place.

Oct. 28th
12 miles (2 loops opposing directions) Jockey hollow. Some good climbs but not insane.
2x 55 BW squats


MILEAGE/WEEK: 60 miles

Run log 10/15-10/21

Kind of an uneventful week. Highlights a time-guess hash meetup run, attempting a lifting session 3 days after a 100 miler, and accidentally discovering a sweet section of the Appalachian Trail. Wanted a light week, as light as possible, to fully recover for another high volume high-intensity cycle to swish me into the New Year and start strong in '13 (Dang! I remember New Year's 1999 so clearly, even that it was a clear night and the moon was half-waned (check on this)).

Oct. 15th

My legs were fatigued but not much soreness. Main problem was walking due to very,very tight and almost torn achilles and bruised right heel. This made running stupid for today. Just did some stairclimber and bike EZ, and even that hurt a little on the back heel. But it really flushed something out because I felt superb the next day.
 
Upper body work/core/abs

Oct. 16th

Was debating running but it's been a tradition after 100 milers for a EZ 8 on the tuesday following, so I went for it with my Trail Minimus. New Balance really hit the nail with these, I've had 'em for 18 months now and they are falling apart except for the parts that matter- attached to my foot. I love using them for pacing and natural runs, and they seem to be therapeutic for the legs, aligning the tendons up just right. Barefoot, there has to be something to it. EZ 8 done.
 
Oct. 17th

Lifing session PM. Did my circuit as usual (squats, dead,s lunges, calf raises with weights, back extensions) but with less weight and less sets. Man, I was still sore I guess. I felt a little cramping here and there but nothing popped or left me on the floor, just hard. Did some core to swing back into that, and

TM 5 mi just to loosen up.

Upper body work, core

Oct.18th

3 miles on Pica hills after work. Feet a little weary but excited to be feeling okay,

5 miles prediction run with Highland Hashers. Went for :43 flat and got :42:10. Was working hard on the small hill sections and speeded up a little too much at the end, 50 seconds is close for a course I've only done twice before, but not good enough for even top 3 guesses, and needed to at least sniff a beer in the pub afterwards to nurse my downtrodden ego.

Oct. 19th

Upper body work at gym, 45 minutes stationary bike. Looking ahead to Novemeber when I'm no longer a memeber of any gym, just need to buy a little squat rack and a dumbell and some plates and everything I need is in my apartment.

Oct. 20th

In search of organic farms up in near Vernon, NJ I found a new spot to park at the AT, AND a sweet hill climb! Had hikers in awes of my amatuer east coast climbing skills. One hiker commented on how my ankles must be trained well to run downhill on a rocky slope 20-25% grade. Thanks lad, never thought about it lately but I used to really hurt my ankles from this shit. Now I gotta do it at least every week to maintain it. Would hate to lose it. Did 5 out and back in 2:15, 2:25 if counting the stops to take some great fall foliahhge pics. Still fatigued from last weekend and some hip wierdness, but I am happy to be still standing word.
 
Oct. 21st

Last week 100 miles, this week 6.2 on mostly flat up at Allamuchy - Cranberry Lake area.

2 x 53 Bodyweight squats, pullups, abs

TOTAL WEEKLY RUNNING MILEAGE: 37 MILES

Oil Creek 100 mile, Oct. 13-14, 2012

When a buddy of mine offered a ride to Western PA for 100 mile run through a place I drove through once to visit McD’s so I wouldn’t fall asleep at the wheel driving from Chicago to Allentown to be enjoy 6 months of being a bum before moving to New Jersey which I had only read about in movies, it sounded like a good excuse to take an easy week the week after and eat a lot of food, which would precede not eating a lot for 3 days, then eating a lot for one night, then eating a lot for 22 hours but really like I had not eaten anything because it was metabolizing.

The mystic borough of Titusville saw the beginning of the oil industry when petroleum was discovered back in the 1800’s, when people were tough and men still wore elaborate triangular hats which offered no ear warmth, the women I believe wore suitable ear coverings. That was probably 1760 not 1860, but still everyone was basically camping 24/7/365 without North Face jackets hats and gloves, and below is more like the style of the time:

 http://en.wikipedia.org/wiki/File:George_Armstrong_Custer_and_Elizabeth_Bacon_Custer_-_Brady-Handy.jpg

It probably took an ungodly amount of time to get that picture correctly lighted and what they were paid I’m not sure. If that guy saw any of us trying to run to the oil well 14 miles away and back 3 times (50k loop) and then act like we are going to work but not going to work and coming home (7.7 mile “going home” loop) to delicious food and rest in a heated gym, he would say “2 cents an hour the wage” and tell us to use our handheld water bottles, to quench welded steel and question as above his own wardrobe choices when we are looking so “conform-clothed” and are wet yet warm, then dry 15 minutes later. Only two or three folks had a mustache as damn cool as that guy’s and deserve the same respect.

Near the end of each 50k you pass oil derricks that sound like a wheel cutting and chopping planks. Not sure what it is really doing, but it runs day and night as we found out. Running in the woods is great but takes a bit of concentration with a spotlight on your head. I love having to stop for any reason because it involves shutting off my light and being in complete darkness. It’s the opposite of NYC at night, instead of whamming every sense with overloads of information and stimulation, it forces your senses into overload to try to accumulate any sound, glowing light, and everything smells like a scented candle. I wish I could do that every night, which I do, it’s called shutting my eyelids.

I really like being out there alone but not too long, passing friends on the trail reminds you that you can now tell your fellow officers in the office that you hung out with friends in the woods so they think you really got hammered at the beach instead of exercised for 22 hours straight because your are too cheap to get a gym membership and want an excuse to get hammered on hammer nutrition the night before exercising 22 hours. Plus probably the only reason I keep going sometimes is the hopes of seeing those friends somewhere on the trail, eating the same thing I ate so while we both are sick we know exactly how to describe the desire to expel without words.

Everyone I know personally had a great day athletically that day; it was a tough run to do with a lot of hills and many chances to throw in the towel. I met others out of nowhere from other races in faraway places, a unique characteristic of this hobby. Met a few new faces that had stories to warm your heart or make you think, how the hell is that possible to do? Hardrock is Leadville plus 12 more Hope Passes?!? And the service by the volunteers running the stations, making food, keeping us informed, you all were more than fantastic out there. The pre and post dinner/breakfast was the best I’ve had at one of these so far.

I recommend anyone who is interested in the industrial revolution to check this spot out, they have gone lengths to preserve the history of this small yet significant town down to keeping well intact a bouncy large suspension bridge that was used by the people working the oil that is hidden deep in the woods, and is part of the last 5 miles of the 100 mile course only right before a final gigantic hill and the end of the run.

So now I feel like eating 21: bushels of apples and :27 plates of banana nut pancakes with a .07 acre swimming pool of blueberry syrup.

Run log 10/8-10/14

Oct. 8th

Taper week. Just a few runs to attempt to completely recover the legs yet increase my fitness by resting more.

Upper body work/core/abs
5 mi treadmill, 1%, easy pace

Oct. 9th

No lifting. Not even bodyweight work this week.
8 mi around work/mostly flat

Oct. 10th

6 mi around my place with some mild hills, moderate pace.
Upper body work, core

Oct.11th

5 miles with Highland hashers. Pace was a little pushing it but I felt fresh and it was only 5, nothing that could hurt me for Sat.

Oct. 12th

Walk the first 1.2 miles of the course and back with Julian who drove me the 6 hours up (and back) to Titusville. We discovered the old bridge above the bike path was leaking some battery-fluid looking fluid from its rafters. Looks like someone removed it the next day though.

Oct. 13th

Oil Creek 100M in 21:27:07. 17.7k gain. Ran 90% at 12/mi pace for the first 100k, some groin cramping during the first 20mi so I held back on the pace slightly in the first half. No issues with heartburn until the very end which in the past was constant and intense. GI stress minimal. Surreal course. Race report to follow.
 
Oct. 14th

Complete rest

TOTAL RUNNING MILEAGE FOR THE WEEK: 124 MI

Mountain Madness (MoMa) 50k report

This has always been my favorite 50k, running through NJ’s wilderness during the short autumn daylight hours. I felt great from recently jumping to 90-100 mile weeks with speedwork, b2b long efforts, a ton of calisthenics and my usual 2/week hard tempo runs. After training on the actual main loop counterclockwise as it would be this time, the altered course shifted my time goal: to at least meet the 5:43 from last year's time when the main loop was done clockwise, and most thought, the faster way to go. A year ago my diet was more processed-based and I stacked two tough 100-milers only 5 weeks apart shortly before MoMa: I felt way fresher this time and I my legs felt more developed for long hill efforts. So that hopefully would compensate.

I did no taper, just wasn’t tired enough. The Saturday before I PR’d a 50M by two hours from 2010 at Virgil Crest- and still felt fresh. Recently I had switched to almost a no-meat diet and massive amounts of fruit all day long and it helped me drop 15 pounds in 6 weeks and my recovery was near instant, I felt light and strong on the hills, and ran all but the steepest sections of the course. This time I’d have to run everything to make time. I think being short-legged makes me slow hiking up hills so I trained to run everything possible.

At the start the front crowd thinned to 6-7 of us, Julian (last year's winner and course record) pulled ahead to the front and hauled up the first 3-400 ft climb. Everyone else followed suit, ran right up it and began to disperse. I fell back a little wanting to at least preserve something, knowing the course beforehand was a big advantage. I jumped over a log uphill, probably unnecessary. The course flattened to single track, I was leapfrogging with a few guys as we traded names and moved on. Back up another long hill, still felt strong. I realized unlike other years we didn’t have to go up and down Bear Swamp road, instead we’d only go down it once- no big change, only more trail elsewhere, but mentally it seemed we were given a big break. 9 miles in I reach the far-point and high-point, Skyline Drive. All my training runs began here as it was a full 7-8 miles closer to the highway- and Doungking Donuts. Without me even realizing it, Harry Hamilton who was helping at the aid filled my water and Dan O’Keefe filled me in that the leaders were only 5 minutes ahead, sweet. Laurie Timko, who unfortunately got injured right before the race, snapped some great photos right here when everyone is anticipating a long downhill.

The next section was long downhill and rocky, and I felt loosened up really good by now and tried anticipating foot placement as fast as possible- nearly missing some potential falls on some not so friendly rock garden sections. After this, the halfway point was a few miles away. There I realized I had only drunk two handhelds by this point, which didn’t seem healthy and also might cause bad cramps and bonking. Still, I felt focused, and grabbed two gels, barely stopping for more than a water fill. The toughest section was ahead, a long climb, 10% grade for the first mile, and would take most of my energy leaving nothing for the last 9 miles if I wasn’t careful. I stuck with running the whole thing anyway, feeling great. I knew there were about 6-7 runners ahead and I started passing many on this hill. A few shorter climbs later and the main loop was done. I was getting thirsty at this point but the mini-aid station a few miles from the end of the main loop was tapped of water- another good reason to move quickly to the start where I had an extra filled bottle stashed.

Nearing the start, I hadn’t passed anyone in a few miles. Figuring the 2 ahead of me were miles ahead, they will easily break the course record! Coming down into the same straightaway we started on I saw Julian blasting below on the beginning of the second loop. Coming back to the start I threw my hip-gear down, forgetting again to drink, and grabbing my spare bottle. I downed it in the first mile- only thing left to do is haul and not get dangerously dehydrated. I figured 9-10 minute miles I’d be safe. Never before did I sacrifice time in drinking a little extra for time on the clock. Now it was necessary to put in a good finish.

Since the 7.77 mile bike loop was hilly but no long hills, it would have to be done at 10k effort. I downed a gel and I felt energized but tapping into my final reserves. The first main hill I powered up, but the nastiest groin cramp ever came over me and I tried stretching in a V hoping it would go away. Luckily, it was the top of the hill and a little downhill would let it rest. I got complacent about being in 3^rd but I knew the 4^th guy was right behind; we passed at the turnaround stairs. But then after 3 miles into this final loop on the backturn portion, I looked behind about 3 miles in at the end of a long straight stretch, nothing but trees! Relaxing, I probably lthen et off the gas too much- because coming in the last 2 miles of hilly single track, 4^th place David came sprinting out of nowhere! He later said he knew I was only 6 minutes behind and ran HARD to catch up. And he did, leaving me in the dust. 10 yards from the finish I see Dave at the same time finishing his first loop, looking ready to eat the trail up. David goes on to finish 5:01, I came in at 5:04. The top two broke the 5 hour mark, Julian at 4:59, and Michael at an Astounding 4:39. It was a jaw dropping finish- could have even been neck and neck, rare for these kinds of events!

Next thing I hung around watching some friends finish and kill their goal times on a harder course than before. Unfortunately a few buddies got injured right before and had to sit out, as running this terrain on injuries cannot ever be a fun experience, I've been there too many times. I felt more than pleased with the race, and even more excited with seeing how much further I could take it. Nothing is more satisfying than feeling strong running up steep hills. My personal training schedule can be draining, but I feel like my timing is more nailed down than usual for consistent increases in endurance and speed. What's great is how everyone is already taking bets on the results for 2013. Thanks NJ Trail Series!