Ongoing Training

As I build up my training for the Midstate Trail through-run and subsequent races in May and June, I am trying to focus on putting together some longer back-to-back runs. I haven't succeeded yet in this, but I am slowly increasing the long run and trying to insert some longer efforts before and after it. Here are a few of the fun runs that I've been putting in over the last month.

Douglas Midstate Run:

This was to be a two-part run, running the second half with Jason Gray. He is building up for a self-supported 50k in Vermont in early April (Twin States) and is starting to increase his mileage on the long runs. I ran from Rt. 16 in Douglas 5 miles down to the RI/MA border and back to the start where I would meet up with Jay for another 10-12 on the midstate. The second lap did not go as planned though as we encountered a deep river flowing across the trail. We ended up going around and finding some fire roads and ATV trails to extend the miles.

Strava link here 

Wallis Pond Douglas, MA before the snowstorm

Two Runs in Rutland:

Just after a light amount of snow, I headed out to an old standby trail system that I hadn't been to in a while out in Rutland State Park. This is an area that includes a maze of fire roads that intersect with the Midstate Trail and I like to put together long runs out there that combine the two elements. This run included some new singletrack trails that I had never visited as well as some running along the snowmobile trails with some packed snow.

Strava link here

The second long run in Rutland, I ran with Jason and included a section along the Midstate Trail as well as several fire roads. We ended up going out for 12.5 together while I ran a quick 4 miler before Jay arrived. The roads were in great condition with some packed snow surfaces that made it easy to run on and we caught some good sunrise views out in the fields near the prison camps.

Strava link here

Rutland, MA prison camps

Moore State Park Snowshoe Race:

This race was planned for only a few days after a decent winter storm and I read that the race director, Sean Blood, may be out breaking trail to get it ready. I decided to get there a little early on Saturday and make an attempt to help out with the task of breaking through the crusty top layer that we received due to some rain at the end of the storm. I ended up running a short 3 mile run out on part of the trails and seriously considered skipping the race because of the tough conditions. The trail was broken by Sean's visits a day or so prior and consisted of 2 inches of fluffy snow, 2-3 inches of crust, and about 12 inches of fluff underneath. This made it difficult to move to say the least.

I ended up arriving at the race and the photographer that was shooting the race let me borrow her Dion 121 snowshoes for the race. I took her up on the offer and strapped into the racing snowshoes. The 121 version is a very impressive racing type snowshoe that I loved running in. They didn't affect my gait and allowed me to closely simulate running on a trail with just a pair of trail running shoes on. I typically run in my wife's pair of hiking snowshoes, but the Dion's really are at a level of their own.

The 3.6 mile race began at 10am and included myself and three or four other runners. The conditions caused my run to be a tough slog at a 13 minute/mile pace that consisted mainly of breaking through the crust in places where the trail hadn't been broken and kicking up chunks of ice into my back and head. The loops through the fields and singletrack section were scenic and the race director did a great job designing and marking the course. I ended up winning the race in just under 45 minutes and earned a $25 gift certificate to New England Backpacker.

Strava link here

Moore State Park Snowshoe Race sunrise trail breaking

Mt. Wachusett and Princeton Run:

The plan for this run was to split it into two parts, the start would be a 12 mile road run through some hilly sections of Princeton, then hitting Mt. Wachusett for a few climbs after my legs were tired. The weather didn't help on this one, it was 6 degrees with 20-30 mph gusts which sometimes stopped me in my tracks, especially at the top of the mountain. I managed to get in a couple climbs after the roads and the Wachusett trails were in the best condition I have seen. There was about 2-3 feet of snow in the woods with sufficiently packed out snowshoe tracks.

Strava link here

Mt. Wachusett run

Mt. Wachusett run

Sterling Backroads Tour:

This run was supposed to be a 26 mile hilly run through Sterling and Leominster's back roads starting from Sterling Center. The plan was to run a 17-18 mile loop and return to the car, before heading out for another 9 miles. I ran out of time and could only manage a 21 miler, but caught some good sunrise views from some of the farms towards the end. Felt pretty good on this run, fitness is getting there.


Strava link here

Sterling Backroads Tour

I plan to continue to build on the long run as well as making an attempt to plan 2-3 longer back to back runs on the weekends. For instance, my hope is to get to a point where I can complete a 12-15 mile run Friday, long run Saturday of 25 miles and a hill climbing session at Mt. Wachusett on Sunday for at least 10 miles. I think this plan, along with running my normal weekday 30-40 miles, will help me to avoid as much suffering on the Midstate run as I did the last time I ran a 100 mile race. I think the longer back-to-back runs will be key to getting my body to a point where I can sustain a decent pace for the 95 mile Midstate Trail run.

Shifting Focus

Last year I saw some improvements in my running that started at the approach to training. Trying to be more competitive in the races that I choose to run, I started to push a little harder on my workout days and was pleased with the results from it. I didn't have a running schedule in place, but rather ran similar workouts to target the specific races that were forthcoming. Ending 2013 satisfied with my efforts at races, and after taking a planned break around the holidays I am just starting to get back into something that resembles regular training.

This year I will be training to attempt the following:

• Get faster and try to run a five minute mile: The 5 minute mile is something that has eluded me as I have always struggled with increasing my speed. Over the past few years, I have mainly focused on building base mileage and have not been concerned with trying to be competitive or running the long distances at a faster rate. By putting in a consistent amount of speedwork and dedicated workout days, I plan to attempt to run a five minute mile someday.

• April 13 - Midstate Trail Traverse North to South (95mi): My running friend, Justin Contois, and I have always discussed how it would be fun to run the whole Midstate Trail that runs from the end of the Wapack Trail near the MA/NH border in Ashburnham/New Ipswich to the MA/RI border in Douglas. This year we plan to attempt it as a supported run on April 13th. 

Intriguing

Amanda and I after we finished section hiking the Midstate Trail in March 2009, this is where Justin and I will finish in April after the through run

• May 10 - Wapack-and-Back 50 miler: I ran the 50 mile option of this race last year for the first time and finished the race, but feel like I could improve on my time. I didn't do well after the turnaround at mile 21 and feel with more specific training and some longer back-to-back runs - my time could improve. Here's a link to last Spring's race report.

Jogging the last few hundred feet of last year's Wapack 50 with my son Matthew

Foggy section of the Wapack Trail near Temple Mtn.

• June 7 - TARC 50 miler:  The venue has changed for this race from Weston to Hale Reservation in Westwood and it sounds like it will be a fun and hillier race (which I prefer). I paced Justin Contois for a few miles and Eric Ahern for a few more miles at the TARC 100 race this year through the mud in Weston (writeup here) and had a great time at the first year race. 

TARC 100 Pacing: with Justin and Eric in the early morning hours

TARC 100 Pacing: One of the mud puddles along the way

• July - White Mts. MacPhail Hut-to-Hut Traverse (52mi +/-, 18,000'+ climb): This is a run/hike that has intrigued me for a while as it moves through the White Mountains hitting all the AMC huts along the way. I will probably plan on starting at Madison Hut and ending at Lonesome Lake in Franconia Notch. Logistically this route seems to make sense since there are many opportunities in the summer to refuel at each hut along the way. Here is a link to more information, or here, and here.

Madison Hut

Lonesome Lake Hut in 2008

• August - Pemi Loop (31.5 mi, 9,160' climb): I completed this run for the first time last July with Justin, report here. in 9 hours and 30 minutes. I would like to return and try to take some time off, hopefully it will be on a less humid and windy day with some views.

Bonds

• September - Double Presidential Traverse (42 mi +/-, lots of climbing): I have some unfinished business on the Presidential Range after we had to abort our trip prematurely. This run I attempted last year in August, although I ended up bailing at Pinkham Notch on the way back. My plan that day was to get to Mt. Pierce and turn around at the summit, making the route sort of a partial traverse. This year, assuming I get the time and weather window, I plan to hopefully complete a full double traverse going from the base of Madison to the base of Pierce and back, making up around 42 miles and quite a bit of climbing.

Summit of Mt. Adams

Ridgeline views

Since the majority of the runs this year will be mountain focused, I plan to visit Mt. Wachusett at least two times a month for some hill repeats. It is a small mountain, but is only a 25 minute drive from my house and I can get most of my running done before the sun comes up and be home for breakfast with the family. I am trying to also hit Mt. Monadnock as a focused workout before the Wapack race and I will be going to Pleasant Mtn. in Maine during our trips to my wife's parents Sebago Lake cabin.

Rather than training just to get the miles in, like last year's training method, I plan to dedicate at least two days during the week on most weeks to focusing on speed. For these runs I am planning on running interval runs on one day and maybe a tempo or progression run on the other - roughly planning on Tuesdays and Thursdays/Fridays. The rest of the miles I will make up with easy/moderate runs and a long run or two on the weekends. We'll see how this goes, as I attempt to go from taking some time "off" during the past few weeks around the holidays to able to run almost 100 miles in less than three months.