Day 75 - Black vultures

Today I had to do some shopping before hitting the trail. I finally made it out around 1. My legs were feeling really good after yesterday’s hill fest. Roads were the plan today but I thought I would check out the trails first. It warmed up nice and the trails were great. A little slippery at some sports but no ice. So I decided to run up to Pulpit Rock and then the Pinnacle following the AT out and back. Passing only a few people I made it to the Pinnacle. I haven’t been up there since the ice came through. There were a lot of birds flying around and I got some pics. No real close ups at the Pinnacle but some nice silhouettes. Then when I made it back to Pulpit Rock I looked over and there were three black vultures standing on the rocks. Correct me if I am wrong but I think they are black vultures. This was the first time I ever saw them standing on the rocks right there. The one quickly flew away but the other two had not plans of flying off. I quickly snapped some pics in case they flew away. It is always best to take pics as fast as you can because you usually will miss the shot if you wait. I probably spent 10 min. within 15 feet of them. Taking more photos and some video. I wish I would have had my other camera to get some better close ups. Once on the road I was at 11 miles for the day and decided to go for 20. I headed down town and weaved my way around the streets and back home hitting 20. My legs could really feel it in the last two miles. Finally I finished a nice back to back long weekend of running.

2-13-2011 - 20 miles - 3:30 - run (9 trail/11 road)

Pinnacle

Pinnacle

Pulpit Rock - Black Vultures

Pulpit Rock - Black Vultures

Pulpit Rock - Black Vultures

Pulpit Rock - Black Vultures

Pulpit Rock - Black Vultures

Day 74 - Hill repeats

Today I woke up (a good thing) and it was a slow moving day. After some coffee and breakfast I finally made it out the door a little after 9 a.m. The other years I was training for this race I was running by 6 or 7 on the weekends. It is nice to sleep in most weekends this year. I decided to do hill repeats today. The Pulpit Rock road hill is a mile from the bridge to the last telephone pole at the top. To make it fun I decided to take a picture every time I would make it to the top - see pictures below. I am glad I took off from running yesterday because I needed the extra energy to finish these hills. I don't run them for speed only the endurance. You can really break yourself down quick and learn to deal with the discomfort of running when you do a lot of them. I wore my shoes with the screws in them and I am glad I did. The road is still cover with ice and ice foot prints all the way to the top. It was really good training because I had to watch every step like you do running on a rocky trail. I went there to do 10 and I finished them all - not walking one of them. My last hill was tough but kept moving forward. After I snapped the last pic I ran over to the lookout and laid on the ground in the snow for a couple minutes and felt like I could of fell right a sleep. I only used two bottles of my drink mix and no food so I was low on energy by the end. Stopping for a couple of minutes I could feel the legs getting real tight. After hobbling down the mountain I went home and had my favorite recovery drink - Coca-Cola.

2-12-2011 - 21 miles - 4:53 - run - 6,514 feet up - 6,514 feet down elevation

Day 73 - Need trails soon

Today at 6:30 a.m. the temp was around 10°F. With these temps the mountain is going to be a sheet of ice for a while. This weekend I hope it warms up a little to do some trail running. This week was the most I ran on the road in a long time and I need some trails soon. I went for a longer walk today and it felt good. I kept a 12:20 pace for the whole walk. No running for me tonight. Dinner, Valentine's dance and a sleep over for the little ones.

2-11-2011 - 4.1 miles - 50:37 - walk

Day 72 - Cold

It was very sunny, windy and cold on my walk today. I wore my NB101’s today on my walk and my feet were freezing. Of all days I pick today to wear them. I finally paid my entry fee for Bull Run 50 today. That wasn’t the plan to run that event but now that I signed up and paid I am ready for that fun weekend trip. I think I am more excited to see some of the first time runners from our club finish then I am to run the event.

Tonight I left for my run around 8:20 p.m. One thing when you leave for a road run at that time the roads are less traveled. There is still a lot of ice along the roads which makes it a little harder to run at night. The temp was around 18°F and there was some wind. As long as you keep moving you don’t get cold. I did try to change a song on the mp3 player and my fingers were exposed to long to the cold. Then I had to try and warm my fingers up. That is always fun trying to get feeling back in your fingers half way into your run. In the last 5 days I ran 10 miles or more each day and I am starting to feel it. Most of these miles were road miles. I think I found my breaking point on roads. I need to get on the trails this weekend.

2-10-2011 - 3 miles - 39:05 - walk
2-10-2011 - 10 miles - 1:23 - run

Day 71 - Loops

My legs are feeling really good today on my walk. The ice on the one pond is starting to melt a little more each day. The roads are getting wider now that the snow/ice is melting. I still feel there will be another big storm on the way before the end of winter.

Tonight I did some loops around the neighborhood. They are almost a mile long (.93) all on the road. It felt good not to run down the crazy road I usually run on. I did the first 6 miles with them averaging in the high 6’s which felt good. Then I finished off the last 4 miles with an averaging at an 8:30 pace. The route has a gradual up and a gradual down with and elevation change of maybe 50 feet. I think I might try to do 34 laps someday which would be 31.62 miles or just over a 50k. Right now Sunday’s temps might reach the 40’s. Maybe Sunday would be a good day to try and run it or maybe I will save if for when it gets a little warmer.

2-9-2011 - 3 miles - 38:28 - walk
2-9-2011 - 10 miles - 1:16 - run

Day 70 - 10 weeks down

Today finishes 10 weeks of training. Wow that went really fast! This blog thing is a great way for me to keep track of what I have been doing and share with others. It also keeps me honest with my training. I feel I built up a good base up until now. I have to work on more hill training, some more speed work and staying healthy for the next 12 weeks. It sounds easy but it’s going to be a challenge. Last week I felt I didn't have a lot of energy. The nights are staying lighter longer and it is great to run in daylight for a little part of my runs. By this time of the year it gets harder to run in the dark. Right now the only issues I am have is a little pain on the inside of my left ankle. I think it is from pushing my walks to hard.

For some reason my legs were very sore when I woke up today. My walk at work felt good and loosened my legs up from last night. I left the house tonight around 5:30 and it was still light out. I changed my route and ran on some different back country roads that were pretty hilly. The wind wasn’t too much of an issue like some areas. Now we need some more warmer days to melt some of the ice on the sides of the roads.

2-8-2011 - 3 miles - 38:53 - walk
2-8-2011 - 10.30 miles - 1:25 - run

Below is my training for the last 10 weeks.

Week 1
Walk = 4.5

Run = 72.25

Total Miles = 76.75

Week 2

Walk = 10.6

Run = 68.7

Total Miles = 79.3

Week 3

Walk = 14

Run = 69.5

Total Miles = 83.5

Week 4 (Disney 3 days off of running)

Walk = 5.8

Run = 21.35

Total Miles = 27.15

Week 5 (Disney 3 days off of running)

Walk = 5.6

Run = 38.75

Total Miles = 44.35

Week 6

Walk = 14

Run = 68

Total Miles = 82

Week 7

Walk = 11

Run = 56.75

Total Miles = 67.75

Week 8

Walk = 15.4

Run = 62

Total Miles = 77.4

Week 9

Walk = 15.8

Run = 61

Total Miles = 76.8

Week 10

Walk = 15.6

Run = 51

Total Miles = 66.6

Day 69 - Are you alright buddy?

On my walk today the temperature was around 38°. After the first quarter mile it really warmed up. I was walking with no gloves, no winter hat or no jacket for the first time in a long time and it felt great. A truck slowed down and some kid yelled “Are you alright buddy?” I just nodded and he drove off. I thought it was nice of him to ask. When people around here see people walking I guess they think your car broke down and exercise is unheard of to them.

I left the house around 6 for a road run. 10 miles was the distance I was trying to hit tonight. It was still very warm out with very little wind. Half way through it started to rain. I looked at my watch on my way back home and I thought it read 9.85 miles and I finished in my drive way to finish with 10 miles - so I thought. It didn’t feel like 10 it felt short. When I got inside I sat down and looked at my watch again and the calories I burned was 1000 not 10 miles. I only ran 9.15 miles. So I hopped on the treadmill and finished my run. Not what I was planning on doing but I really wanted to hit 10 miles.

2-7-2011 - 3 miles - 37:42 - walk
2-7-2011 - 10 miles - 1:25 - run

Day 68 - Slippery to nice

The sun was beaming when I woke up today and the temps were to go above freezing. I arrived at the mountain around 9 a.m. to run with a group of other runners. After the ice yesterday and other plans that other runners had for the day it was only Dan and I. We tried to get up the mountain but it was too icy. I changed shoes and we went out for a nice 8 mile road run. After the run we went back to a friend’s house for lunch.

Around 3 I went back up to the mountain to see what the conditions were like after the temps went over 40. The ice started to soften up a little and it was very nice running. No solid ice as long as I stayed on the trail. There was some ice hanging onto the trees. On my way back down the road hill the sun was reflecting off of the fields making the reflection look like a big lake. It looks like some more cold and a little snow is on the way again.

The Appalachian Trail

The chunks of ice at the top on the AT

Pulpit Rock road hill

Pulpit Rock road hill

2-6-2011 -  8 miles - 1:10 - run
2-6-2011 -  4 miles - 1.00 - run

Day 67 - Ice skating

Today I was suppose to go for a group run with around 30+ trail runners. Waking up to freezing rain changed everyones plans. The run and after party was cancelled. I walked out to see what the road and driveway were like and they were a sheet of ice. I got to do some sneaker skating in my drive way for a little and that was a lot of fun. A few cars were driving by so I thought I would give a road run a shot. I have a pair of shoes that I always have sheet metal screws in that are ready for the ice. They really work and it is a cheap way to stick to the ice. I gave them a good work out on some fast down hill road running and I didn't slip one time. Here is the link for more info: The Screw Shoe I was planning on doing another run later in the day but my energy level was not there. The group run is back on for tomorrow with some nice weather on the way.

The Screw Shoe

2-5-2011 - 6.7 miles - 1.00 - run

Day 66 - Ice footprints

I went for a longer walk today. The road was clear of ice so there was no slipping today. Not to much action out on my walk today.

I left for my run tonight around 5:15. On the way there I realized I forgot my headlamp. I wasn't going to go back for it I wanted to run. The first two hundred yards up the trail was plowed but is was slippery. The rest of the way up there wasn't that many new footprints. Once I was on the AT there was ice footprints going to the top. These are real good for twisting your ankle on. You just have to make sure you place your foot at the right place. Near the top is when it started to get a little icy and I started to slip on almost every step. Now all the ice from the trees that fell off stuck to the trail. I made it to Pulpit Rock just before dark. When the mountain has an inch coating of ice on makes for some fun at the top. I was taking big pieces of ice and sliding them down the mountain. You can hear the ice slide all the way down. Running down the road hill was quite the challenge. The ice footprints were very slippery and if you got off the trail you crashed through the thick ice and bang you ankles up. I just could not wait to get down. Finally making it down to the bottom with only one fall and no headlamp I felt lucky!

2-4-2011 - 3.4 miles - 42:31 - walk

2-4-2011 - 4 miles - 56:00 - run 

Day 65 - Sore arms

With all the clearing of ice my arms were sore when I woke up today. So if I don't wave to you it is because I can't move my arms:-) I checked the Bull Run 50 lottery out and it looks like I didn't make the lottery but they are taking the first 50 people on the waiting list and I did make that. Now I just have to pay and find a place to stay. This will be my 4th time running the race. It should be a fun day of running on a nice course. The last time I ran the race was in 2009. I will never forget that race after getting some cramps in my calves. The first one was after running past the soccer fields. I took it easy after that and everything was fine. Then on the way back one runner came up behind me and said "Hi Jim" it was Kim a runner from my running club. She was moving along pretty well at that point and I was thinking I am not going to get passed right now. So I started to pick up the pace and pulled away. A little faster then I should of and with less then 2 miles to go I got a cramp in both calves and it dropped like a bag of rocks. I yelled very loud because it really hurt and you could see the muscles moving around. Kim wasn't to far back and offered help but I told her to keep running there was nothing she could do. I tried to get up but every time I did they would start to cramp again. It was kind of funny and wish I could of been of video to watch. Luckily there was a tree near me that I could use to pull myself up with. I soaked my legs in the creek aside of the trail and hobbled to the finish. What a fun day!

I had a nice fast walk today and my times are getting faster. I will keep pushing them as long as I have the energy. With all the ice clearing, some hiking and running yesterday I was beat today when I got home and decided to take the day off from running.

2-3-2011 - 3 miles - 36:38 - walk

Day 64 - Ice

Looking outside after waking up I kind of knew this was going to be a no work day other than shoveling and scraping ice. It only happens maybe one time a year and today was the day. Charging the camera the night before it was ready to go when I went outside. The first thing I did after coffee was go out and snapped a couple of pics around the house. Then I went outside for a couple hours clearing the heavy ice off of the driveway.

I headed up to the mountain around 11. As soon as I pulled in the parking lot I got stuck. Lucky for me there was someone there to give me a push. This was mainly going to be a hike today. After an ice storm like this I had to go looking for great photo ops. Well there were plenty of photos to be taken today. There was only one guy up there when I started and he was xc skiing. He didn't go to the top so I had first tracks to Pulpit Rock. The ice was thick going up maybe a 1/2 inch and getting thicker closer to the top. Underneath the snow and ice there was some slush. This made for some cold feet. After getting up to Pulpit Rock the ice on the trees was very thick and falling. It got a little scary after getting hit by some ice. The best place to stand was out in the open and not under a tree. I didn’t venture to far in the mountain after hearing some trees cracking.

After getting back home there was still more ice to clear. There was a big plow scraping the sides of the roads that went right by my house after I started to clear some of the ice near the road. That was a big help. I think they are doing that due to more snow on the way Saturday. Around 4:30 I left for a road run through town. The sides of the road where very wet but not to icy. 99% of the sidewalks were clear so I didn’t have to worry about falling. I finished with 8 miles. My legs should be ok tomorrow but my arms are going to be sore. Click here --->>>>for Ice Storm 2011 pictures I posted. There were to many to post on this site.

2-2-2011 - 3.2 miles - 1:30 - hike+taking pictures
2-2-2011 - 8 miles - 1:05 - run

Day 63 - 13 Weeks left!

Yes that is what the title of Day 63 reads "13 Weeks left!" of training that is. The time is really flying now. Keeping focused for the next 13 weeks is what I have to do. So far I have been building up a good base and staying healthy. Consistent training is what it’s all about for me this year. The first couple of weeks of training it was hard going out some of the days but now I feel like I am on auto pilot which is a good thing. Now I just head out the door and keep moving. I'll be working on getting more hills in training – up and down.

The sleet and rain stopped just in time for my walk. The roads were covered in an inch of slush and ice. Traction wasn’t to great but it could have been worse. A very nice afternoon to go for a walk.

After I got home from work I had to clear the road in front of the house. That is where the heavy snow/slush was laying. A good half hour workout. I went up to the mountain around 5 to check out the snow. The top of the mountain was wild. It was like someone frosted the whole top. It was almost dark when I got there but I did get some cool pics. After getting home I decided to shovel my drive way and got another half hour workout. Wasn't sure if I should with the ice on the way but this stuff was already heavy and with ice on top it would of made for a lot of work.

Heading to Pulpit Rock

Frosted tree

Looking up at a tree

The night view from Pulpit Rock

Leaving Pulpit Rock

2-1-2011 - 3.4 miles - 46:42 - walk
2-1-2011 - 5 miles - 1:00 - run

Day 62 - Bull Run

The sun was out full blast for my walk today. No wind was blowing and it was perfect weather for a walk. My legs felt really good today after the weekend long runs. After giving it some thought over the weekend I put my name on the Bull Run 50 mile run list in April. Checking out the list of entrants from our club it looks like there might be over 30 runners trying to get in. I couldn't pass up this race with all the club members going to run it. I really like the course but it is real close to MMT. Should be another great time with the club.


I was running by 6 tonight and the temps were very nice with no wind. I just wanted to go out an get ten miles in. Within the first 100 yards of my road run tonight I step in some soft snow with a puddle under it. Let's just say my right foot was soaked and cold the whole run. It was kind of funny when it happened because that was the kind of day I was having. Now I am ready for the white stuff to fall.

1-31-2011 - 3 miles - 39:00 - walk

1-31-2011 - 10 miles - 1:30 - run 

Day 61 - Solid run

I met Ken up at the mountain today at 7:30 for a nice 5 mile run. The temp was around 27° and we warmed up quick when we hit the climb. It was nice to catch up with Ken because it has been a while since we ran together. Ken is also heading to the MMT 100 race this spring. After getting back down to the parking lot Ken said there was another runner running down. It was Steve another entrant in the MMT 100 race. He missed us at the start by 10 min. and was chasing us down following our footprints in the snow and finally caught us. We said good bye to Ken and then headed back up the mountain. We went right up the road hill and Steve powered right up the hill at a good pace. Then we hit the AT to the blue trail, down to the campground, back up the yellow and over to the Pinnacle. The views were good and we were the only ones there. We took the AT back to Pulpit. There we ran into about 8 people snowshoeing. They widened the trail and made the snow very flat taking the deep footprints away. That made for some really nice faster running the rest of the way down. Finishing with 15 miles total it was a good solid morning of running. Steve showed me the Kahtoola MICROSpikes he uses when it is icy. They slip right over your sneakers and hold on to the ice great. I think that might be my next purchase.

The view from Pulpit Rock

Looking down below at Pulpit Rock

1-30-2011 - 15 miles - 3:30 - run

Day 60 - Wow!

Today I ran with Dan and Andy for some snowy trail fun. Wow! The trails were amazing with snow falling for most of the run. We were the first ones up to the top of the mountain. Great views from the top at Pulpit Rock and The Pinnacle. The running was slow due to the 5 to 8 inches of snow. The snow was still stuck to the trees which made for so many great views. All of us have races in the near future so this was good training to keep the legs moving. Making are way down from Pulpit to the Blue Rocks campground was a lot of fun on the long down hill. Making are way up the yellow trail the snow felt heavy but runnable. After stopping at the Pinnacle to check the views out we headed back the AT to the blue trail to the turn at the spring. Once down this little trail to the creek the views were awesome and it was very quiet. After we left that area my feet started to get very cold. The snow on my shoes was melting and my shoes were soaked. I was glad to be heading back to the car. After getting back down to our cars and getting ready to leave our friend Al was just finishing his run.

Around 2 I went outside to make a snow hut for the little ones. The shoveling for that hut was another good core workout. After finishing the hut I was on my way back out to the mountain for round two. The snow was still falling and the mountain was beautiful. The view from the top was barely a view at all with the snow falling. I was checking some different trails out and just having a blast out there. Overall a great day with friends on the trail and some good time on my feet.

1-29-2011 - 10 miles(I think/No Garmin) - 2:30 - run
1-29-2011 - 6 miles - 1:30 - run

The view from Pulpit Rock

The view from Pulpit Rock

Looking up from the Blue Rocks campground

Looking up at Pulpit Rock

Up the yellow trail from the campground

Andy getting ready to go up the last climb up the yellow

Me getting ready to go up the last climb up the yellow

Andy and Dan going up the yellow

The view from the Pinnacle

The view from the Pinnacle

The view from the Pinnacle

The view from the Pinnacle

The view off a side trail

The view off a side trail

Ouch!!! After 2 hours of running

After 2 hours of running

After 2 hours of running