Happy Days to Pine Hollow and back

Met the group today at 8am to run part of the Fool's 50k route, the goal was to run the purple, orange and then yellow rout. We met at the Happy Days Parking lot and yes it is named after "The Happy Days are Here Again" song.

 We set of around 8.05am, there was quite a bit of a turnout, due to snow on Friday, we weren't sure how bad the trails are going to be.

The Ledges is one of my favorite part of the Cuyahoga Valley National Park, the rock cliffs are amazing and there are just so many unique things to see

One of the most spectacular view is at the Ledges Overlook, this is the joy of trail running.

I ran by myself at the beginning since I was taking pictures and didn't want to slow any one down, also it takes my body at least a mile to warm up on the trail and most initial starting pace is always too much for me.
I eventually caught up with Wild Bills group around mile 5 but the race director had been nice enough running back and forth making sure I didn't get lost. Unlike the buckeye trail, there is no tree marking on this side of the trail and with most of then being a loop, you can end up going loopy all day.

Just like any trail, this run had it's share of uphill and downhill

Another great feature of this run was the Kendall Hills (Sound of Music Hills), there is always that challenge  of can you get all the way up without stopping. Yes I did

Heading back to Happy Days, this is the other side of the Ledges

Even though I ran on tired legs, I actually felt very good, my starting nutrition seems to be working out good but still working on making sure I pay attention to nutrition while on the run. I need to work on strengthening my ankle and feet so more trail runs. We ended up no doing the cross country trail since Bill the leader wasn't feeling great and we were all concern about getting lost.

No Shirt Fat A$$ - Buckeye Trail

Probably, wasn't one of my smartest move, but I finish, the intention when I left the house was just to run about 20 -24 miles and call it a day but it was such a beautiful day on the trails, even though I was a bit tired and my legs were not very happy I knew the miles was doable and thanks to Michael and Shannon who pulled me through.

The run started at the Station  Bridge trail which is about mile 40 on the Burning River 100 race then we headed off to Snowville where there was snacks and water dropped off and then from there to the Boston Store bathroom break and water refill then headed over to Pine lane (mile 59 of Burning River 100) for the turn around there was also a car loaded with gatorade, water and snack. I ran the first half mainly by myself since I was stopping and taking pictures but by the time I got to Pine Lane I was mentally and physically exhausted but then Shannon and Michael showed and I decided to run back with them. Shannon is a fast runner  but was taking things slow due to being sick and Michael has done Burning River I believe 9x so it was really good to run with them and when I really started fading Michael hung back to pace me in. I really hope I get to run with them again since I really enjoy their company.

The whole race took place on the Buckeye trail, which means all you have to do it follow the blue blaze marking on the trees, if you don't turn around you around you are lost.

 The trail was still pretty much snow covered since this was the first nice day in a long time and the lead pack actually made the trail as they went along.

Getting on the bridges and steps was quite interesting since they were completely covered in ice and thick snow, not sure which was worst trying to go up or coming back down

There was lots of hill to climb but with the snow and ice it made for an interesting adventure.

Pine Lane is actually one of my favorite place to run, the smell of the pine and all the roots at foot makes it fun but with all the snow the roots were really no problem this time.

I am still not completely happy with my new trail shoe seems to be better for short distance but I have a problem with it for long runs. I guess because there was so much snow my shoe and socks got very wet and I did end up with a blister on my right big toe but apart from that I was fine. Got back home, took a quick shower and made to church for the 7pm service.

Hill Training

Today goal was learning to walk fast up a hill and then get back to running immediately when off the hill. I do this on the treadmill because it works better for me, so adjusting the incline from 5% - 12% walking as fast as I can then 5x1 mins sprints @ 10k pace with 30sec recovery are sprinkled in, at about the 40 mins mark finish with 5x2 mins sprints @ 10k pace with 30secs recovery, then finish walking at 5% to get to 4 miles.
After the walk did the second half of Cathe STS Chest, Shoulders & Biceps.

The one thing I am beginning to wonder about is how expensive running higher miles are going to get, by my calculation my shoe that is only less than 3 months have over 200 miles already so I will need to start rotating with another pair soon, so by the time my marathon rolls around in May, I will be on my third pair of shoe. Looks like having  a shoe sponsor will be great but I do notice that my form is probably getting better because upon inspecting my shoe today after 200 miles there is no wear at the bottom, normally I have a wear at the outer edge of both shoe by the second week.

Started Cathe STS this week and I have to say my muscles are loving the return to weigh lifting, the biggest surprise though was how much DOMS I got from the leg workout, I discovered muscles I never knew I had.

Dirty Dog 10k

The saying is "What doesn 't kill you, will make you stronger", well I better start getting stronger. This was a hard race, I know being on the trail it was going to be hard but the ice and excess snow even made it harder but on the good side the weather even thou it was only about 26 degrees was very pleasant since there was no wind.

The race took place on the grounds of the Mosquito State Park, I wasn't even sure we would have found our way around if not for the great making with ribbons and turn signs.

This race had it all, ice, tree log jumping, water crossing, 3-5 inches of snow in some spots, uphill and downhill. The section where the snowmobiles could get through were either great to run on or icy, the run through the woods was all deep snow, forget running the tangent, either break a new path or follow in somebody else foot print, each one had it's own problem. Breaking your own path means you have a 50/50 chance of landing on solid ground, you could be stepping on a hole, ice, twig or ... and following in some else's path means the foot print was frozen and you run the risk of twisting an ankle, oh well.

The snow was so thick on the miles (3.5 - 4) along Route 46 that is was just so easy to walk it since it was a lot of wasted energy trying to run it, now I understood why they said we will be disqualified if we run on the pavement because it was so tempting, this was the harder phase my quads were screaming.

I decided not to carry my own water knowing there was water at about mile 4, and I also ran without music. The trail was really very well marked and even though I have never ran in this area I didn't have any problem at all and I ran mostly by myself.

The goal for the race was really to get trail time and finish in about an hour ten, even though miles 4 was hard I was glad I was able to rally back and not completely die off.

Great race, not sure I will do it again because it is a long drive for a 10k, but I am glad I did it, since it shows me that I am a lot stronger than I think.

Got back home just in time for the next snow storm to start.

Official Finish Time 1:19:53 course was long but no trail run is ever perfect.
Placed 35/49

Motion Traxx Free Powerbar Music Mix

Please support Motion Traxx by downloading this free music mix made for Powerbar, I absolutely love Motion Traxx, love that I can pick a song with the right heart rate setting and don't have to waste time in front of the computer mixing my own. Help keep it free, all you need to do is enter your email and download, don't forget to let me know what you think. http://www.motiontraxx.com/powerbar/ Please help spread the word about the free download.

By the way I do like the Powerbar website, love using their nutritional and training tools and also reading about what the sponsored elite are up to.

Today's Workout

6 miles run using Motion Traxx Run Control and Power Pump (really for lifting but I love running to it)

24 BW Sqauts
12 lunges each leg
24 jump squats with 10# dumbbell
24 jumping lunges

5 Rounds of Sun Salutation A, last day for this will be switching to B