Sunday, November 28, 2021

Weekly Log 22-Nov to 28-Nov-2021: Marathon Recovery

Monday:  1 walk
Afternoon easy walk at Wahaneeta with Brady and Jana.  Sore for sure, but nothing like past marathon recoveries, where I had trouble going up and down stairs even.  This is encouraging.

Tuesday:  2 walk
A fair amount of walking while working during this week's CCC session at Winnapaug Farm Preserve.  Clearing along stone walls and the trails going down to Winnapaug Pond.

Legs not only still sore from marathon, but also some very minor dull pain in my right knee.  Just enough to convince me to play it conservatively and take one additional day off from running.

Wednesday:  3
Easy run at Ninigret on grass, trailing Matthew and Brady.  First mile felt really sore, even at 9-minute pace.  Second and third miles slightly faster (slightly less slow?) and felt slightly better.  Still, three was enough.  Made the tough, but likely best, decision NOT to run in the Pie Run tomorrow.  I really like that race, but I wouldn't run it easy, and my body is clearly not ready.

In the evening, we picked up Mark from the airport, and the four of us subsequently went out for dinner at Condesa Restaurante Mexicano in West Warwick.  Besides being fun to have the family together for the first time in three months, I think I can unequivocally speak for each of us that we really enjoyed this restaurant.  Not your everyday Mexican-American restaurant, but rather a bevy of authentic dishes to sample, none of which disappointed.

Thursday:  3
Thanksgiving Day.  Four days out from the marathon.  Went to Barn Island with Brady with expectations to run about six miles and hopefully feel just fine.  Didn't really pan out that way.

Parked at the first entrance to Barn Island Management Area on Palmer Neck Road, only to see a sign that the trail there was closed due to construction.  Continued on down the road to the main entrance, to find a similar sign and with further explanation that that the trails here were closed during the months of November and December but to access via Stewart Road.  OK.  Drove to Stewart Road, where the trails were open, but had a less than optimal encounter with a hunter that approached me as soon as I stepped out of the car.  I won't rant about it and he peppered in "Good morning", "Happy Thanksgiving", and other feel-good phrases, but interspersed, he proceeded to tell me the rules of the preserve in a somewhat condescending way.  At one point, he said to me, verbatim, "I don't want to be a dick about it, but ..."  Um, then don't!  Not sure why I struck him the wrong way.  I generally feel uncomfortable at all speaking to hunters while they are carrying a rifle, so I didn't argue at all or even speak much and was just glad when our one-way "conversation" [really a lecture] ended.  Just one reason why I love to run at preserves where I encounter no humans.

The run went only marginally better, as my hamstrings were tight the whole time and we soon ran into a roped off section of the trail and preserve, where past the roped off area there was a lot of construction equipment and the trail was dug up, so we had to backtrack.  I won't be coming back to Barn Island until at least January, when at that time both the construction and the hunting season will be concluded.  Onward.  

The rest of the Thanksgiving Day, including time with my sons, Mom, and two local brothers all went well.  Good food, good company, good conversation.  That's all that counts, right?

Friday:  5
Burlingame picnic area and a little bit of the campground trails.  2 miles with Matthew, all five with Brady.  Longest run since the marathon.  Felt pretty good overall as well.  Certainly not 100% but getting more comfortable.

Saturday:  5
Burlingame campground roads with Matthew and Brady.  Very windy, especially on exposed areas near Watchaug Pond.  Pretty much deserted.  Felt good overall.  Stop at The Bakery post-run.

Sunday:  5
Got up at 3:50am to drive Mark to the airport for his return flights.  Flights were slim picking and expensive on the busiest travel day of the year.  I am so not an early morning person.  Came home and promptly went back to bed.  My early morning days taking the train to work in Boston are 7 years in the rear-view mirror now, but even as recently as March of last year (pre-pandemic) I would regularly (once every week or two) leave the house at 5am to drive up to work in Wellesley, MA.  I can't imagine doing that on a regular basis again, and honestly hope I never have to go back into the office again.  (January 10, 2022 we're supposed to return.)  But I digress, as usual ...

Bluff Point fire road loop with Matthew and Brady, before Matthew went back to NH.  One week out from the marathon now, but for some reason, my legs gave up earlier gains and were super tight the entire time.  Not just the hamstrings this time, but the calves as well.  What gives?

On a positive note, there were sporadic snow flakes and even a brief snow squall towards the end of our run!
While cleaning up the backyard of leaves
and sticks in the afternoon, against the
stark background of late November,
it was neat to see Jana's roses in bloom.

Weekly mileage:  21 run, 3 walk

Weekly synopsis:  The low mileage is fine and expected, but my recovery didn't go as well as I had hoped.  If you search online for guidance on when to resume running after a marathon, perhaps not unexpectedly the advice varies greatly.  Some suggest as much as three weeks off!  Obviously some of this is subjective depending upon the person, fitness level, how many marathons they've run etc., but I honestly thought 3-4 days and I'd be fine.

I do have to put it in perspective, as after my first marathon, I think walking was still a chore three days later, so no major complaints, but rather a minor disappointment.  

I think the bigger issue for me is now that the marathon is over, what now?  How will I stay motivated and engaged?  Will the Border Patrol Challenge return this winter?  If so, should I sign up for that?  Or now that races will be back in early 2022, pick a few and target those?  Or just pick a spring marathon, and focus on that?

Weekly highlight:  Running-wise, the Burlingame campground run and Bakery visit.  Non-running-wise, having the week off, both my sons home even if just for three full days, and spending Thanksgiving with family.

Weekly lowlight:  As mentioned, post-marathon recovery taking longer [than my own expectations].  Non-running-wise, I am just feeling run down.  Or maybe the two go hand-in-hand?  Certainly a day off from running is in store tomorrow to start the new week.

Wednesday, November 24, 2021

Rhody 4 Miler

Charlestown, RI
Sunday, November 14, 2021

30th annual Li'l Rhody Runaround.  30 years is a long time, and while I always say that the race started way before my time (which is true), when I think about it, I realize I've run more than half of them.  I had run 17 consecutive Li'l Rhody Runaround 8-Mile Trail Races, from 2004 through the COVID-restricted 2020 version.

I started competitive running in March 2003, and 2003 and 2021 are the only years thus far that I did NOT run the Rhody 8-Miler.  Coincidentally, the reason for not running Rhody 8-miler in both years was my participation in the Philadelphia Marathon.  In 2003, I ran my very first marathon (Philly), and it coincided to the exact same day at Li'l Rhody, so clearly that couldn't happen.  In 2021, as I will be running Philly (for the 2nd time) just seven days after Rhody, I don't want to risk impacting my Philly performance.

More than one person suggested that I just run the 8-mile race easy.  But those that know me well know that just isn't going to happen.  It just doesn't fit my competitive nature, and especially not at this race.  So cancel out of Rhody?  Or run the 4-miler?  Obviously, at this point you know I chose the latter.

Race day:  Arrived about 7:30am to finish final marking at start/finish and perform miscellaneous RD duties (race start was 10am for reference).  Only the very beginning of the course was altered this year, in order to accommodate a timing company request to have the start and finish "co-terminus" for chip timing, and the remainder of the two courses were identical to those utilized in recent past years.  Thanks to our great group of volunteers handling varied duties, we were able to get the race started pretty much right at 10am.  
While I wasn't enamored with the course start change this year,
it worked.  (Wave 2 start; all pics from Jana)


Mile 1:  Fast right out of the gate.  How fast?  My "Sanctuary West" segment (most of the first mile) was an average 5:48 pace.  Tommy was right around me as raced down the dirt road.  Chris, Dave, and a few others were ahead of us, but a 16-year old kid was far ahead of us, and while Chris was running the 8-mile course today, I knew from the kid's questions pre-race that he was also running the 4.  About 3/4 mile in, the course splits.  The kid went straight on the 4-miler, everyone else in front of us went right on the 8-miler, and the race would be between the kid, Tommy, and me.
Here I am, just seconds after the start, going through the
parking lot before hitting Sanctuary Road westbound.
---
That's Chris, not me, you say?  Well, yes, the 8-milers get the
full billing, and I get 70% at least in this pic, as you can
see most of me in far front right (blue cap), 
in same row to the left of Chris and Todd Callaghan,
and just ahead of Tommy and Jonny.

After the course split, the 4-mile course continues only a little bit further on the road before turning right through a small open field and onto the trails.  At this point, Tommy (on my heels) and I had caught up to the kid.  The kid exclaimed, "This is weird!".  Not sure if it was weird good, or weird bad, or what exactly was weird at all, but I was already panting and didn't answer.  I followed closely behind him as it was tight single-track, while consciously looking for the first opportunity to pass.

Mile 2:  Opportunity arises!  When the trail re-crosses the dirt road (Sanctuary Road), I make my move going past the kid hard on his right, and re-entered the trail just ahead of him.  So we're still in a tight formation, but now the order is me, then the kid, then Tommy.  I realize when we get to the campsite shortly, he'll have opportunity to retake me again, as he will also on the Burlingame Trail just after that, so I push faster to try to get some separation before then.  

I make the hard right turn out of the campground and onto the Burlingame Trail, and as I do, I glance to my right.  Yes, I have a little bit of separation, but not much.  He and Tom are pretty close behind me.  Damn.  I'm running hunted and scared.  If I can hold them off on the Burlingame Trail, I'm thinking my next opportunity to open more separation will be coming up on the non-trail leaf-covered path through the woods between campsites.  I feel I ran fast on both the Burlingame Trail and then on the campground leaf-covered section through the woods, and I'm hoping I got that separation.

We make a 135° turn onto the Bog Bridge Trail and this is my opportunity to see where my competition stands.  Darn, they're still pretty close behind me.  I wasn't able to shake them after all.  I'm seriously running out of opportunities now.  

Mile 3:  Start of the Bog Bridge Trail (not really the name of it, but that's what we commonly refer to the 1/3 mile section of Wildlife Loop Trail w/ 19 bog bridges, connecting the campground to Vin Gormley).  Some bridges will be covered with leaves, others will be wet, but I have to run this full bore to the best of my abilities, make no mistakes or slide or fall, and just hope that my opponents take a less aggressive strategy.

I have run this trail enough times that I know in advance which bog bridges I take (most), which I side-step, and the few with awkward angles that I jump up onto or off of instead of taking the ramps.  A few are dicey, but I just go for it, and my footing through is good.  I'm feeling real good about this effort, but I also felt good about earlier sections to no avail.

I exit the Bog Bridge Trail, turn right on Vin Gormley, and with so many 8-mile runners coming at me, I feel like I'm a fish swimming upstream against the current.  They're taking up most of the trail and then road when I enter the campground, but obviously there are much more of them than me and I do have room, even if a little narrow.

On the campground paved road, the runners are starting to thin out a bit and just before the first rotary, I spy the back of the pack runners/walkers, followed by Eric D, who is kind enough to volunteer for yet another year of sweeping the entire 8-mile course.  (Nate V swept the 4-mile course today, and added to our awesome cadre of volunteers making the event possible.)  As I passed by Eric, I shouted out, "How far back is the next runner?".  Apparently I was coherent, as his reply was "Far".  Awesome!  Had they still been just behind me, I'd be done here as I'm not going to outkick a 16-year old (or Tommy) on roads.  

But I can't rest on my laurels, as I still have a full mile to go, and much of that is on road (Sanctuary Road) as well.

Mile 4:  After the second rotary, I run past the playground and leave the campground for good.  There is a short trail section that is deep with leaves and a few sharp turns (Kimball trails) before we exit onto Sanctuary Road, and I'm thinking maybe I can pick up a few seconds here as well.

The return Sanctuary Road portion is not fun, but I fight the urge to slow down as I really want this win.  I can see Steve Dinsmore up ahead, as he's manning the course marshal station where you take a hard left off of Sanctuary Road to head down to the boat launch.  Good, I'll utilize the opportunity to check in again where my competition is.  I ask him the same question I asked Eric, but this time the response back to me is that no one is in sight.  Yes!

There is only 1/4 mile left now, and none of it is on roads.  The short section on sand right on the edge of the pond is super fun, and at the end of it, just before exiting onto the beach and heading for home, Jana is there taking a few pics.  If nobody has caught me yet, I'm confident I have the win now.  I go past the cabin (where I can smell the fire! thanks to Schane, another awesome volunteer) and scurry up the steep but very short leaf-covered embankment (can you believe Mikey B wanted to leaf-blow the trail here?!) to behind the composting toilets and then the finish line is all but in sight.
Fun section running on the pond's edge.



[Not me] One of the very few and very short sections
of asphalt on the 4-mile course, as you run
past the cabin ...

... before the short leaf-covered climb to the
outhouses and finish.


Final result:  24:33. New course record!  1st of 54 runners.  Full results here.

I catch my breath at the finish line, and then have a birds-eye view to watching the 16-year old cross a minute later, followed very closely behind by Tommy 5K.  Congrats to both on running a good race, and keeping me pushing hard by running scared most of the race.

I never had chance to catch up with the youngster, but Tommy did come over and we chatted for a while.  Sure enough, it was the bog bridge section of trail where I really got my separation, as Tommy said from that point forward, they never saw me again.  

So I think it's pretty clear what alterations I need to make to the 4-mile race:  install more bog bridges and have less sections on road and trail straight-aways!  

5th place finisher and Rhody regular Tom Olendorf, one year my junior, told me later that while watching the early part of the race unfold ahead of him, he was really rooting for me to win over Tommy and the kid.  I literally had to laugh, because my translation of that back to him was that he was hoping that I would win outright, as that removed me from his age group contention!  And it did.

On a more serious note, while I only ran the 4-mile because I thought the 8-mile was too much too close to Philly, and I don't know when I would run the 4-mile again, this was a really fun course!  It's actually more scenic than the 8-mile course and the beach section is a blast.  This was a great idea to add this option a few years back (I think Jonny Hammett's idea) and certainly one we will keep.

In addition to this year's short sleeve tech shirt
for all runners and walkers ...

this year we also had a singlet for those 27 runners
that ran 3 or more of our Fall Trail Race Series.
(Series results here.)



Thanks to all the runners and volunteers who came out today and made this yet another successful and fun event!
2021 saw the return of fires and soup!
(Thank you Heather and Nick on the latter.)

Pretty neat prizes and gift certificates this year,
as donated by Block Island Sport Shop,
Wakefield Running Company, and WTAC.

(Westerly Sun article)



Tuesday, November 23, 2021

Weekly Log 15-Nov to 21-Nov-2021: Taper Week

Monday:  0
Intentional zero.  This will be a light week.  

Busy and demanding workday from 7:30am to 5:00pm.  After having the past four days off (Veterans Day', Friday vacation day, weekend), it was tough going back to work.  Reminded myself that this is my last full work week of the year, as I have Thanksgiving week off, then every Friday off in December, plus 1 1/2 weeks at Christmas.  That made it a little easier!

Tuesday:  1 walk, 8 run
AM:  CCC at Avondale.  After another (and final) session of clearing the road edges, ditches, and stone walls of choking overgrowth of weeds and vines, my shoulder is pretty sore from swinging the bladed weed-whacker.  Good thing we're five days out from Philly.  No more strenuous work until after Philly.

PM:  Traditional post-Rhody final sweep of course.  Except I started at sunset with Brady, and we only had about 20 minutes of daylight.  Picked up two remaining course signs and just one remaining flag.  Even with my headlamp and course familiarity, I went off course (just for a few seconds) twice.  I missed the turn at the water stop, and then somehow got off course right around Rhody Rise.  Brady had had enough of my shenanigans by then, and mercifully led the rest of the way back to where I had parked at Kings Factory Road trailhead.  It was really nice having him ahead of me as he sensed and took every turn in the trail, both natural twists in the trail, as well as trail intersections where he instantly and correctly selected the trail that Vin Gormley continued on.  

Wednesday:  7 run, 1 walk
Today's training plan was "Dress Rehearsal", which equates to mimicking what you're planning to in the marathon, including wearing the same planned attire, and running two of the miles at target marathon pace (the rest easy).  So I did.  Parked just off Shore Road to eliminate hills this close to marathon and reduce mileage from 8 to 7, as I went for an around-the-pond.

Felt pretty good.  I've put the work in, and am both excited and nervous about Sunday.  Four days to go.

With Jana working tonight, me having a long work day (project implementation going to about 9pm), and Brady in need of some attention, I broke away from the computer just before sunset to take Brady to Avondale for a walk.  I needed the distraction, and it was funny watching him chase bunnies.  (Fun for me that is; probably not fun for the bunnies.)

Thursday:  5
Easy recovery pace with Brady at Ninigret Park.  Followed that up with stopping at John Ward Physical Therapy to thank him in person for sponsoring Li'l Rhody Runaround and catching up with him.  When I told him I am running Philly this weekend, he commented that he had run Philly years back as well.

Friday:  5
Solo easy run on the Clamdigger course late afternoon.  Chilly breeze.  Finished up with 6 x 100 meter strides.

Well, well, check out this e-mail that I received today:
Yeah, this probably isn't too helpful.

But scroll down in the e-mail to the English language
version:  I got in!  I threw my name into
the lottery last week, and certainly had no 
expectations, so I'm pretty thrilled about this!
(215 applicants did NOT get in.)
---
Good thing it's not 'til summer, as I'll obviously
have to do some research and planning on this one.
Immediately reached out to Adrian Massie, the only
person I know who has run this race.

Saturday:  3
Easy run from the house into Misquamicut and back, before taking the train with Matthew down to Philadelphia.  29°, but with almost no wind, it didn't feel cold.

Sunday:  28 run, 1 walk
Philadelphia Marathon!  Separate write-up to follow.

Weekly mileage:  56 run, 3 walk

Weekly synopsis:  A rewarding running week, to say the least!  I put in the training efforts over the last few months, and I feel I executed exactly to plan on this final taper week.  I got my just rewards at the marathon!

Weekly highlight:  Returned to my first marathon course (although slightly altered since 2003), and got a new PR at my age!

Weekly lowlight:  Certainly nothing directly running related this week!  I was going to say learning from the owner that The Bakery, a favorite coffee and scone stop of mine post-runs, would be closed from Thanksgiving until spring.  That is, until I saw this FB post:
Yes!  Count me in!

So then what?  While it doesn't overshadow the great week I had, I was saddened to see multiple incidents of people yelling at each other on the streets of Philadelphia, far away from the marathon, but seemingly imbued into the daily city life.

Saturday, November 20, 2021

Inaugural Grills Trail Race!



Westerly, RI
Saturday, October 30, 2021

Last November (2020) at the conclusion of the Fall Trail Series with three races, we sent out a survey to runners who had run at least two of the three 2020 WTAC Fall Trail Races.  
60% of respondents asked us to consider adding one more race
(one added in comments to add two more races; another added in comments to bring
back the 10-mile Rhody as a spring race)


60% of respondents indicated a desire to add an additional race to the trail series, and we discussed this as a board and agreed in principle.  Now, what exactly do we add?  A few suggestions were discussed, but we wanted to keep it in our "core" local area, be able to address parking and restroom issues, and keep it low cost and low frills.

The winning choice, if we could pull it off, was to put on a longer trail race towards the end of the series utilizing both Westerly Land Trust's Grills Preserve and Hopkinton Land Trust's Grills Wildlife Sanctuary.  In January, I did some route modeling on the computer, and then several of us board members (and Brady) got out to run and see if it worked and any modifications we should make.

As I expected, the proposal was a fairly easily sell to Westerly Land Trust and fit in nicely with their intended usage for "passive recreation".  And yes, when the vote came to me in my WLT role on the Stewardship Committee, I abstained.  As for the Hopkinton Land Trust, I had no idea what to expect, and I had no contacts there.  Unlike the WLT which is a private entity, the HLT is a municipal entity.  The initial response to my email seemed positive and we were asked to come to one of the their board meetings to explain further and answer questions.  I went with Nick; they were all friendly and interested and their Chairperson advised that she had run our Li'l Rhody Runaround years prior herself! We presented a course map and a certificate of liability insurance for the race indemnifying the Town of Hopkinton.  Approved!

We set a capacity of 75, figuring we wouldn't get that many, but in case we did, we were concerned with limited parking logistics.

But what happens if we build it and no one shows up?  Or ten of us show up?  Last year at races, we had somewhat of a captive audience as we were one of very few organizations in RI going the extra effort to jump through all the hoops to satisfy state COVID requirements, and nearby CT and MA completely shut down all races at this time last year.  Sure enough, with race restrictions nearly gone this fall and many spring races deferred into the fall, we saw lower registration numbers at our first two races of our fall race series.  But suddenly in the last two weeks of registration, the Grills registrations were coming in every day and the event sold out a couple days pre-race!

Race day:  Unfortunately the race day forecast did not look great, with a forecast of rain.  Sure enough, as Justin and I were setting up the first two canopies, it was during a downpour.  We had several tarps to put the timing equipment and other items to keep them dry.  Of course, after setup, the rain stopped completely and would then hold off until during the race, when it only returned in the form of sporadic very light rain.  And then it was off for final course marking.  Several of us had tag-teamed pretty well during the week to get most of the course marked already, especially the far reaching places in the two preserves.  My fears of someone pulling up signs and flags never materialized, and I should let that one go, but it stems from several years in a row when someone would intentionally pull up flags at Mike Galoob's now defunct Big River Half Marathon.

Race start:  After a brief very positive commentary from the Chairperson of the Hopkinton Land Trust, I gave a few RD remarks and we were ready to go.  (NB - Westerly Land Trust staff had also planned to attend, but out of an abundance of caution from exposure to a COVID case, declined at the last minute.)  Our race had sold out at our pre-determined capacity of 75 (driven by parking shortage), but about 20 less than that toed the line.  Almost all of the 20 no-shows were in the 10K category, and were presumably mostly due to the forecasted rain.
Thank you, Marilyn (Hopkinton Land Trust chair),
for approving the event and for coming out to the race!

First half:  Eric D started the race with a siren, while he and my brother Kurt started the timing.  There was plenty of room to spread out, as the first 1/4 mile is wide double-track (dirt road), then 1/4 mile of single-track, and then another 1/2 mile of dirt/grass road along the banks of the Pawcatuck River.  As we approached the course split at 1 mile, I was running in my usual trio with Dave and Nick, and could see Adrian Massie a little ways ahead and Chris distantly ahead of him (although Chris would be running the 10K today).  Just before the course split, where my Mom was standing, speedster and ultra-marathoner Ben Quatromoni blew past us and I followed closely behind Nick and Dave across the aluminum bridge and into Hopkinton's Grills Wildlife Sanctuary, where we would spend the next four miles.
Milling about at the start.
No asphalt at start, finish, or anywhere on the course!

And we're off!


Once across the bridge and into Hopkinton, I knew we only had a short window of time on double-track before turning onto technical single-track, so I pushed it and went past Dave and ducked in behind Nick, just as we made the sharp turn onto single-track and began the climb.  I felt like I could go just a tad faster, but going uphill is not my forte so I waited until after we crested the 100' climb to make a move.  This section of trail between Polly Coon and Tomaquag Brook Bridge is pretty technical, and now add in the downhill, and this was the time for me to go.  Went around teammate Nick on his left and continued on the ragged edge of control over stream beds and through tight single-track.
Polly Coon aluminum bridge, separating the two towns, and
replacing previous wooden bridges dating to early last century.

This is what it looks like running across the bridge.
I could hear Dave easily as he was wearing XC spikes.

After crossing the Tomaquag Brook bridge, the next two miles are flat and non-technical, mostly single-track but with some double-track (dirt road) mixed in.  I didn't know if Nick or Dave or both would catch me here, so I kept pushing.  Other than the very fast first mile, this would be the only other section that I would run sub-7 on.  The single-track along the western banks of the Pawcatuck River is both scenic and fun.  Right about 3 miles in, the course leaves the Pawcatuck River and makes a hard left to start to return towards the Tomaquag Brook bridge.  Neither Nick nor Dave caught me, but what kept me from the feared "no man's zone" was at this point seeing Adrian Massie ahead of me.  He was a ways ahead, but with most of the leaves off the trees I could see him at certain points where the trail had switchbacks like this, but at least up until now, he didn't see me.
Just two weeks earlier, a huge blowdown blocking the Hopkinton
course, which Nick (in pic) and I took out.

Another half-mile and I was back at the Tomaquag Brook bridge.  Adrian was far enough ahead of me that I couldn't see him even on this very long bridge, but yet I would get glimpses of him through the trees or climbing hills from time to time.  As I was crossing the bridge, two women towards the back of the pack were coming straight towards me.  The bridge is narrow and I kept racing across it, but seeing their expressions, I assured them I wouldn't push them off the bridge!  The next mile (Mile 5) would be my slowest of the race, and certainly a tough one with steep single-track technical climbs.  Re-crossed the Polly Coon bridge back into Westerly, and took a cup of water from my Mom at the water stop she and her friend Bob were graciously manning.  (She would later tell me how polite and friendly the runners were; good to hear.)
Water stop a mile into the woods

Second half:  The Hopkinton side is done, and I know the Westerly portion of this course like the back of my hand.  The yellow trail along the eastern shore of the Pawcatuck now is one of my favorite trails at Grills, and other than this race, I can't remember that I've ever seen another person on this more remote stretch, but I am happy to get those glimpses of Adrian through here and that keeps me pushing.  Most of Grills Preserve trails are actually quite flat, so I made sure to add in two climbs of Big Hill when designing this course.  The first hill is after the end of the yellow trail, and it's a partial and gradual climb only, but it's still 100' gain, followed by an adrenaline rush downhill through the clearing, before heading out towards the racetrack.
When I was marking this very intersection (just before 1st Big Hill climb)
two days prior, I marked my Strava post "'I didn't see the turn" ...
is something hopefully we don't hear on Saturday morning.  At least
not at this intersection!

---
Well, guess what?  One runner saw another runner on the opposite
site of this sign and caution tape (running on a different part of
the course), and not only failed to turn left at the left arrow,
but went through the caution tape to join the other runner!
There is only so much you can do.

 

The trail out to the foundation (Larkin Farm, ca. 1655) is such thick vegetation along the edge of a forestry clearing, that it is unpassable for the summer months and took a few CCC sessions to get this cleared this fall in advance of the race.  (Now would be a good time to recognize how invaluable and supportive the Westerly Land Trust's Tuesday morning Coffee & Clearing Club was in getting the trails ready for the race.)  I could not see Adrian here at all through the vegetation, but since the racetrack trail itself is a lollipop, I hoped to see him while he was in the section.  


Leading a CCC trail work session on Oct 5,
and liberating the Polly Coon Bridge from
summer overgrowth.

The trail leading up to the bridge looked like
a jungle when we started.0


Back to the race and the racetrack trail.  Here comes a runner!  Adrian?  No, it's Ben Quatromoni.  Making a mental note that the racetrack trail is roughly half a mile, that this is a fast section (well, except for the tree trunk you have to go up and over) and the fact that I'm a little bit in when our paths cross, I'm still guessing he's a good two minutes ahead of me.  I make it out to the racetrack itself and still haven't seen Adrian.  Hmm, I couldn't have missed him, so I'll take this as a good sign.  Sure enough, on the racetrack loop itself as I'm heading out towards the tracks, I see Adrian coming back as this is pretty much open grasslands here.  He sees me as well, and yells out, "Oh no!" [I think].  This loop takes about one minute to cover, and given that I'm 1/4 in on the loop and he's 3/4 in, I make a rough mental note that he's somewhere around 30 seconds ahead of me.  Well, he knows I'm not all that far behind him now.

Here's the blowdown that came down in the week of the race,
and besides not having enough time to clear this one way out
in the woods, I also don't have a chainsaw long enough.
---
Did my best to break off and remove small branches around it,
and then flag up and over the tree trunk.  I didn't hear
complaints, but I did hear compliments that it was a fun obstacle!

I knew we had one tiring climb ahead of us, one technical descent, and the rest pretty flat, but Adrian seems a strong trail runner to me in all aspects, so I can't think of one area that would favor me to alter strategy, and I just vowed to myself to push hard.  Coming off the racetrack trail and back into the clearing, we have just over two miles to go.

Very shortly thereafter, we start the tiring climb to the summit of the mighty Big Hill.  (I didn't name it; it was referred to as Mouse Hill back in the late 1800s, so I guess "Big Hill" at least sounds a tad more daunting?)  It's a short climb, and just over 100', but it's straight up, fairly steep, and at this point 8 miles in, I'm panting and feeling tired.  I'm just hoping it has a similar affect on Adrian, who I can see up in the distance.  The very last section of the climb to Big Hill levels off a bit, and at the summit, there is actually a partial view despite the dreary weather, and I'm so glad we cut a short trail to allow us to go over the summit and ridge before descending.  The descent is short, but it's 120' straight down a steep unmarked path strewn with small ankle-biting rocks.  I heard later than some runners walked this section out of an abundance of caution, but I threw caution to the wind as I'm racing and chasing.
Up and over the Big Hill ridge.  I love this part of the course!

This picture doesn't do it justice,
but this a tight right turn on newly cut very short single-track downhill,
before the ankle-biting rock scree.

A mile and a half of mostly tight single-track remains, with a few short sections of dirt road, so I'm certainly happy at least about the former, even if no downhills or technical terrain remains.  With about half a mile to go, I seriously narrowed the gap on Adrian.  I'm in a near all out sprint now, and as I make the final turn into the finishing field, he's just ahead of me.  He's sprinting also, and crosses the finish line a mere 5 seconds ahead of me!

Final results:  1:10:26, 3rd overall.  Full results here.

I certainly had no previous delusions that I would finish anywhere near Adrian, but seeing him for much of the race pushed me to run harder than I would have had I been in "no man's land".  I thoroughly enjoyed racing this, loved the small old school race feeling, and am thrilled that we now have a 10-mile 100% trail race here.  
Loved the vibe of this trail race.


Self-timing saved us a lot of money, more than enough to
pay for this race clock.  Thanks to today's timing crew.

Based on comments on Strava and social media, apparently a number of other runners felt the same way:
  • Super fun event!  Really fun trails - mostly non-technical singletrack with some nice doubletrack mixed in.
  • Thanks to Jeff and the WTAC volunteers for an outstanding event and extremely well-marked trails.
  • Such a fun course!
  • Fun course and no sprained ankles today! 🍂
  • Tough course. I did okay. But really that was fun. It felt like everyone was having a great time. A lot of good runners and smiling faces. Thank you all
  • Great area to run.
  • Grills! Grills! Grills! Good stuff, Terrific event
  • Grills 10 mile trail race! Longest trail race I have done!
  • The rain pretty much held off! Well-marked challenging course with roots, rocks, hills, boardwalks, and cart paths — something for everybody! Great run! Great volunteers!
  • Great course! Won my age group! And hold the course record for 50 year old women 😉
  • Thank you Jeff for an amazing trail race series and new race at Grills Preserve, which is my favorite so far!
  • My new favorite too. Wouldn't be surprised if Club always limits its participant capacity, But what a terrific event for the lucky 75 that got to participate.
  • My opinion goes with this race as the best one of the 4 races in the series. Great 10K course and trails, with a view and even passed by a little cemetery. And no tar!
Great race and running group out there today!  Looking forward to next year's race!

Sunday, November 14, 2021

Weekly Log 8-Nov to 14-Nov-2021: Rhody week

Miscellaneous rambling:
  • I put my name in the hat for Laugavegur Ultramarathon next summer, and will find out in one week if I got lucky enough to get in or not.  In the past, it was similar to Beach to Beacon in that you were ready at the keyboard at the predetermined hour, and it sold out in minutes.  For 2022 they went to a lottery system, and for 2023, you'll have to have ITRA (Int'l Trail Running Association) points to even qualify to register for the lottery!
  • I received an e-mail from Run Vermont saying that runners who had signed up for the full VCM this year (me) will be given a special discounted rate for the marathon ($99 vs $135) if interested.  Hmm, I did like the race and organization, just not thrilled about time of year (Memorial Day weekend).
Monday:  0
Interesting that in my training plan (which again, I follow loosely) every week until now the recommended plan for Monday is "Rest or cross-train", but the plan for today (penultimate Monday) and next Monday (final Monday) is simply "Rest".  Rest I shall.

Tuesday:  1 walk, 4 run
AM:  Weekly CCC maintenance.  Avondale Farm Preserve.  After two hours of operating a blade weedwhacker, and without my preferred shoulder harness available this time, my arm is more sore than getting the COVID booster shot last week.  Seriously!

PM:  Late afternoon easy run with Brady.  Mix of roads (mostly) with a bit of grass field and trail mixed in.  This was my debut Rebel run, or more specifically, first run in my NB FuelCell Rebel 2 shoes.  Wow, these shoes felt great!  I read good reviews on the shoes, met my criteria of fast and lightweight (7.3 ounces), but I am cheap and didn't want to spend full price ($129) on them.  When I found one retailer having a 2-day 20% off sale, I snapped them up.

So what did I like about them?  Well, let me compare to my current and first ever pair of NB FuelCell, the Speedrift.  Both shoes are in New Balance's "Fuel Cell" fast shoe category, and both feature a 6mm drop.  That's where the similarities end from my perspective.  For the first 3 runs at least in the Speedrift, the shoes were very uncomfortable and stiff.  The Rebel 2 is comfortable, springy, and responsive.  And comfortable from Day 1!  I don't know that I've ever experienced that with a running shoe being comfortable right out of the box.

I will still stick to my plans of running the Philadelphia Marathon in the Speedrifts, because:
  1. That's the shoe I've been running my training long runs and tune-up half marathon in.
  2. I follow tried-and-true advice of not switching things up this close (12 days) to race day.
  3. I also follow the advice of having about 100 miles on your race shoes on marathon race day (the Speedrifts have 109 miles on them, the Rebel 2 four miles).
  4. One single run, and a short one at that, is not sufficient observation data for making a judgment.
I've been looking for a longer-distance road shoe replacement to my 890v7, as I have loved my 890v7s  but I think I've already bought up and gone through the last pairs on the planet.  The 890v8 is a heavier and altogether different shoe.  Why do shoe manufacturers have to change and retire good shoes so often?  When I retire my final pair of 890v7s soon, the Speedrift will not be that replacement if for no other reason than it's already discontinued and hard to find, BUT the Rebel just might!


Let's see how the next few runs go,
but I'm certainly happy with the feel and
responsiveness in today's short run!


In addition to the new shoes, one other new to me feature during the run was the watch backlight "gesture".  Running as it was getting dark, I angled my watch to try to read it and then hoped I could figure out which button would turn on the backlight.  Oh, that's weird, it turned on by itself.  I read the time and distance, and resumed running.  Tried it one more time, and as I turned my wrist upward towards me, the backlight turned on again.  Cool!  Once home, I Googled this on Fenix 5 Plus and found indeed it is a feature.  Nice!

I feel there is so much on my new watch that I either experience accidentally (like this) or am not even aware of the functionality.  Kind of like my new car.  Last week on Route 95 I got a little closer to the car in front of me in my lane than I like to.  Not dangerously close, but still too close.  But as I went to apply the brakes, someone beat me to it and applied it themselves.  Gremlins?  No, autonomous braking!  Really cool!

Wednesday:  7
Training plan is now in taper mode.  Plan called for seven miles at a couple minutes slower than normal.  Ran 7 at Burlingame, with four on the Rhody 4 course with loppers (several of the usual places early in Kimball trails needed some work), and three from Kings Factory on a loop of Sammy Cs, Schoolhouse Pond, and Vin Gormley trails.  Warm.  Mid-60s in mid-November.
While clearing small branches, one snapped back
and gave me this nasty cut almost the length of my lower arm.
This is two days later, and the bleeding has long stopped,
but it has turned black and blue.  Nice battle scar, eh?

Thursday:  8
Veterans' Day.  Thank you to all that served, including my Dad.

Trying harder to hue closer to my training plan in this penultimate week before Philly.  Plan for today was an 8-miler with 3 x 1600 at 5K pace.  Given that I'm racing Sunday, albeit only a 4-miler, I opted to cut this down to 2 x 1600 (let's call it a mile).  That also fit nicely into a pattern of 2 easy, 1 hard, 2 easy, 1 hard, 2 easy.  Ran from the house on my 8-mile 'Round the Pond route.  Sunny and mid-50s.

I just ran hard instead of looking at my watch and trying to hue to a 5K pace, whatever that is for me these days.  5:5x pace?  Well, I didn't come close as my two fast miles were 5:23 and 5:18, closer to my Bottone Mile race pace this summer at 5:22.  To be fair, the 5:18 was wind-aided with a 9mph tailwind, and while this wasn't what I was supposed to run, I was pleasantly surprised with the end results.

Friday:  8
With Veterans' Day falling on a Thursday, I took today off to make a 4-day weekend!  Went to Tillinghast Preserve with Brady.  Very windy made it easy to decide to escape to the comfort and protection of the woods.  Alternating periods of no rain and periods of absolute driving downpour.  In November, that would sound cold, but the funny thing is it was 61° during our run!

Other than a few short exposed areas in fields and clearings, it was actually quite nice and enjoyable out there.  Just a little over a week from Philly, I made sure to take it slow and easy, and gave Brady plenty of time to jump into ponds and go under and fish sticks out of the ponds.  It's mentally cathartic for me to watch as well!

Saturday:  8
Marking 4-mile Rhody course.  Met up with WTAC colleagues Paul/Carol Ann team and Jonathan, who were splitting the marking of the 8-mile course.  This is the same thing we did last year, and it seemed to work well.

Except for me, who failed to bring enough pink flags to mark the 4-miler and ended up running back to my car to get more flags and do another loop.  Oh well, I wanted to get more than 4 miles anyway.  On established trails (such as Vin Gormley, 8-mile course), you don't need nearly as many flags, but on the 4-mile course, while a lot of run and actually more scenic running on the pond's edge, you need a lot of flags to make the course clear, especially much of it covered in layers of leaves.

Sunday:  7
30th annual Li'l Rhody Runaround.  Separate write-up to follow.

Weekly mileage:  43 run, 3 walk

Weekly synopsis:  I did pretty well in keeping relatively close to my training plan for the penultimate week, and surprisingly limited my fast miles to two miles pickup in the middle of a mid-week run, and opted to race the Rhody 4 Miler instead of 8 given the proximity to Philly.  All in all, a restrained but comfortable and good week.

Weekly highlight:  The Li'l Rhody 4 Miler!  

Weekly lowlight:  Nada.  Not even my rain and wind run counts, as it was warm and fun.

Saturday, November 13, 2021

Weekly Log 1-Nov to 7-Nov-2021: Final Twenty

Monday:  2
Busy week onboarding two new employees.  A former manager of mine used to refer to new employees as "NUGs" - new useless guys/gals.  That is a little harsh, but there is an element of some short term pain in terms of training and getting to know each other, before the long term gain of independent working and contributions.

Following the first busy day of onboarding, Jana and I went to get our COVID booster shot.  Way back in April, we spent hours on the computer scouring any site that had appointments available, and ended up in Stop & Shop in East Providence.  This time was much easier with plenty of appointments available, and we went to the Westerly Senior Center for a mix-n-match 1/2 dose of Moderna.  

Went for a super short run with Brady down to and through the Winnapaug Farm Preserve, where Brady promptly brought home about 20 nymph ticks.  Ugh.  Took some time thoroughly checking and ridding him of these vile creatures before giving him a good soapy bath.  Looks like he won't be coming on the trails with me until we get a freeze, as I don't want him to get Lyme again.

Tuesday:  2 walk, 9 run
AM:  Back to Grills for CCC.  Cleaned up three blow-downs from last week's storm that we were able to get around for race with some minor detours.   Left the huge trunk blocking the racetrack trail.  I'm not sure if the WLT 18" chainsaws are big enough to cut that anyway.

PM:  Easy solo run at Grills, from Fallon Trail.  Annoyed at fresh broken bottles on one of the trails; otherwise an enjoyable fall quiet run.  Minor soreness from COVID booster shot, but no other reactions.

Wednesday:  10
10-mile beach run at midday from Weekapaug to Watch Hill and back.  Dogs now allowed 24 hours per day on beach (until Memorial Day), so I don't need to plan early morning runs.  Sunny and reasonably warm at 48°.  A few beachgoers, but not many and those that were there were pretty bundled up as they walked.  Had to detour around pond dredging operations at the state beach, as sediment is pumped via a huge pipe and the beach is breached where the sediment flows into the ocean.

Upon return, decided to go for one likely final plunge of the year.  It was chilly!  Just dove under or else it wouldn't have happened.

Thursday:   20!
Final twenty miler before Philly.  I am just not an early morning person anymore, but needed to make it work if I was going to get this in today with work obligations (I should've run this last weekend, but was completely beat after Grills 10-Miler).

Set the alarm for 6am, and woke up to cold and dark.  Hit snooze twice more before getting my lazy butt out of bed, getting dressed into the clothes I had already set aside, toasted a bagel, and was off in the dark.  Arrived at my pre-established start/finish of Dave's Coffee just as the skies were starting to lighten.  With temps right around freezing, I wore a fluorescent light green quarter-zip and thus opted to go sans headlamp, as I only had one dark road crossing before I was on quiet streets of West Beach and it would get progressively lighter (obviously).  The dark road crossing was Route 1, but I'm totally comfortable with it at the intersection with West Beach Road, as you can press a button to request a pedestrian crossing.

The first five miles through West, Central, and East Beach were easy at about 7 minute pace, and nearly completely flat.  And then the fun began. 
As you can see, pretty flat for first 5 miles,
then pretty hilly for next 15.


I targeted the next ten mile as a "hard" effort at 6:20 pace.  I was disappointed while running that I wasn't able to hit this pace except for two downhill miles, but looking back later at the rolling elevation changes, and looking at GAP (Grade Adjusted Pace) instead, I see conversely that I hit the intended pace for all except two of the ten miles, so I feel a little better with my results, but still not great.

The hills here are more than I'll encounter at Philly, but still at Philly I'll have two 100' climbs (Miles 8 and 10), so I feel this to be good practice or simulation 2.5 weeks out.

As for the last five miles, they were "easy" from a pace standpoint only (7:00/mile), but not from a hill standpoint as it was still rolling hills.  Back at Dave's Coffee, treated myself to a large iced latte and an oversized pumpkin chocolate muffin.

Friday:  2
Two?  Really?  Yep.  Sore.  Slow 'n easy at Wahaneeta with Brady.  When he finished, he said, "That's it?!"  Sorry.  Next time.

Saturday:  8
Left the house at 26° and it "warmed up" to about freezing for the start of our WTAC group run at 8am from Burlingame picnic area.  After a few quick minutes of chatting, Nick and I (and Brady!) split off from the rest of the group.  We ran a pretty easy conversational pace and caught up on running, races, and the like.  Unlike Thursday at similar temperatures but open roads, I felt quite warm in the woods.

Sunday:  16
Final long run.  Not the smartest coming three days on the heels of my final twenty-miler, but as I mentioned before, I take my training plans pretty loosely and adjust/move as needed.  This was an easy one from the house in nice sunny weather, starting at freezing and finishing at 45°.  Average pace 6:49.  Hopefully the freezing temps the past few days are killing off those nasty ticks.

Weekly mileage:  67

Weekly synopsis:  A little bit higher mileage than I should be for two weeks out (to Philly), but as I moved my 20-miler from last weekend (because I was beat from Grills), it all evens out.  Feeling good, but not great, about my fitness level and marathon readiness.

Weekly highlight:  Today's 16-miler.  Relaxed, but still ran at 6:49 pace for 16 miles.  I hope that bodes well fourteen days from now.  

Weekly lowlight:  Nothing.  A good week!