Tuesday, December 31, 2013

Week ending 2013 and starting 2014

Mon- 3 Langhorne
Tues- 4 Langhorne 
Wed- 7 Nhs exhausting
Thurs- 9 easy at cc with Bryan and Justin
Fri- 7 Nhs in the snow 
Sat- 5 Nhs in the snow
Sun- 5 cc

Week- 40
Jan- 33
2013- 2469.5
2014- 33

Sunday, December 29, 2013

Week starting 12/23

Wed- 3.5
Thurs- 0
Fri- 3.5
Sun- 0

Week- 10
Dec 160.5
Year- 2462.5

Tuesday, December 24, 2013


Mon- 5 cc
Tues- 10.5 cc with Cody 
Wed- 7 nhs
Thurs- 3.5 cc with Bryan 
Fri- 20 BPM and Washington Crossing
Sat- Rest
Sun- 5 Core Creek

Week- 50
Month- 115
Year- 2417


Mon- 12 Baldpate in the crunchy snow
Tues- 9.5 nehsaminy
Wed- 8 cc
Thurs- Eliptical
Fri- Eliptical
Sat- 3 Foot Pain
Sun- 3 Foot Pain

Week- 35.5
Dec- 150.5
Year- 2452.5

Wednesday, December 4, 2013

Dec 2nd

Mon- 8 cc 57:10
Tues- 11 cc with Cody
           5 nhs later that night
Wed- 7 nhs 48:30ish
          5 cc with Justin 
Thurs- 6 cc
Fri- 13 cc
Sat- 3 nesh
Sun- 12 in the SNOW!!!

Week- 60
Month- 65
Year- 2367

Monday, November 25, 2013


Mon- 5 core creek
Tues- 3 Langhorne 
Wed- 5 nesh
Thurs- 5 nesh
Fri- 8 core creek

Month- 159
Year- 2261

Nov 11th

Mon- 8 core creek 58:13
Tues- 7 Nhs 50:45
Wed- 12 Bald Pate Mtn 1:23:41 New PR
Thurs- 7 (3.5 Bryan 3.5 Langhorne)
Fri- 13 baldpate with Chris. 1:43:05
Sat- 6 (3 w/ Bryan, 3 Langhorne)
Sun- 5 Neshaminy

Month- 126
Year- 2229

Remember remember the 5th on Nov.

Mon- 8 core creek 55:40
Tues- 10 nhs PR 1:11:05
Wed- 7 NHS 52:45
Thurs- 11 total (3.5 Bryan, 5.3 myself, 2.1 Brenda)
Fri- 10 slowish miles
Sun- 5 core creek with Brenda.

Week 51
Month- 68
Year- 2171


Mon- 8 Core Creek 53:07 PR 
Tues- 7 nhs
Wed- 7 nhs
Thurs- 5 core creek 2 hills with Brenda
Fri- 10 core creek 1:18:18
Sat- 0
Sun- 7 nhs 50:08

Week- 46 miles
Month- 102
Year- 2120

Coming back

Mon- 5.5
Tues- 8.5
Wed- 7 Neshaminy New PR! 48:38 I'm sure if I wasn't sick I could do this in under 47:15
Thurs- 0 Away game at BBC
Fri- 8 Core Creek 59:00
Sat- 0
Sun- 7 :51:15

Week- 36
Month- 73
Year- 2074

Still Resting. Hoping Hellgate is Still Possible

Mon- 2 Core Creek. Was trying for 3.5 but the knee wouldn't let me
Tues- Rest
Wed- Rest
Thurs- 4 Core Creek. Very minimal pain near the end.
Fri-3.5 core creek. Still sick.
Sat- 0
Sun- 0

Week- 9.5
Month- 37
Year- 2038

Turkey week

Mon- 8 core creek
Tues- 10 nhs rainy 1:14ish
Wed- 10 nhs rainy 1:16:30
Thurs- 5 cc
Fri- 4 nhs
      4 Langhorne 
Sat- 0 12hr workday bleh
Sun- 5 nhs felt horrible

Week- 46
Month- 200
Year- 2307

Friday, October 18, 2013

Post race IT Band rehab week

Mon-0 lots of stretching and icing
Tues- 0 ice stretch
Wed-0 ice stretch core work, hip exercises
Thurs- 10 min bike core, ice, stretch
Fri- 10 min bike core, ice stretch
Sat- 0 stretch
Sun- 2 miles. Minimal discomfort. Ice, stretch

Not much to report here. Lots of Ice and rest.

Week- 2
Month- 27.5
Year- 2028.5

Race week

Mon- 5
Tues- 5
Thurs- 3.5
Fri- 4
Sat- 0
Sun- 18 blues cruise DNF

This was my first ever DNF. No Race Report coming. I felt good till mile 7. Then I felt some pain in my knee. Hadn't had knee pain in forever. Tried to stretch it out at mile 10, no luck. By the time I got the mile 13 I was in trouble. I had to stop and stretch every 200yards or so. Hoping it would go away I tried to make it to the next aide station. I made it about a mile and then had to walk the final 3 miles. Horrile IT Band pain, couldn't shake it, oh well.

Week- 35.5
Sept- 279
Oct- 30.5
Year- 2026.5

Rest week

Mon- 5 core creek
         3 soccer game
Tues- 5 treadmill.
          5 Road Hills
Wed- 8 Core Creek  (slow)
Thurs- 7 Neshaminy 
Fri- 7 various ways
Sat- 7 Neshaminy
Sun- 5 core creek

Week- 52
Month- 214
Year- 1936

Final prep week

Mon- 8 core creek 58:33
Tues- 17 total. 9cc 1soccer 7nhs 55:11
Wed- 8 core creek
Thurs- 6 soccer training
           7 Neshaminy
Fri- 9 Core Creek
Sat- off
Sun- 7 nesh 50:40

Week- 60
Month- 274
Year- 1996

Rolling Right Along

Mon- 8 Core Creek 58:00
Tues- 11.5 Core Creek and Road in 1:35:12 So hot and humid
          6.5 at School ?
Wed- 7 Neshaminy in the Heat 1:13:24 So slow
          3 Treadmill 24:12
Thurs- 2.5 School Hills
           4.5 Treadmill
Fri- 4 Treadmill
       4 Hills With Brenda
Sat- 18 Baldpate 2:34:17 Nice and slow. Felt good all day. Hit the final descent really hard.
Sun- 7 Neshaminy
        5 Langhorne Hills

Week- 81
Month- 162
Year- 1884

Sunday, September 8, 2013

Planning for BLUESCRUISE

Mon- 8 Core Creek 1:00:02
          7 Neshaminy 59:32
Tues- 2 roads, 8 core creek, 1.5 soccer. 
Wed- 3 treadmill, 6 soccer
Thurs- rest
Fri- 20 miler at baldpate PR 2:37:28 boom!
      4 treadmill
Sat- 5 Core Creek
       5 Road Langhorne
Sun- 4 Langhorne Road with Brenda

I love breaking that 20 mile record at Baldpate. This time it felt too easy. The first loops was 1:29 and the second (shorter) loop was 1:18:28. Felt  good and did run at soccer practice that afternoon and in the evening as well. 2 years ago I ran this same loop in 2:47:45 and then ran a 4:30 at Bluecruise. I'm thinking this year might be a 4:15 or so. Fingers crossed.

Week- 74
Month- 81
Year- 1803

Monday, September 2, 2013

First week of Class

Mon- 5.5 Core Creek
Tues- 5.5 Treadmill 2000ft Elevation.
Wed-4 treadmill
Thurs- 4 Langhorne hills
Fri- 8 core creek 1:00:01, 2 treadmill.
Sat-0 (First day off in forever)
Sun- 7 Neshaminy 59:45

Week- 36

Pre-season Football of sorts

Mon- 2 treadmill 800ft, 3.5 w/ Bryan, 2.5 scrimmage, 4 Neshaminy.
Tues- 9 Core Creek 3 At Cairn
Wed- 4.5 soccer 3.5 Cardio 4 Treadmill
Thurs- 4 Treadmill 1600ft, 5 Treadmill including a 19:42 5k, 2 cool down
Fri- 6.5 Treadmill- 2.5 Practice New 5K PR 19:41 
Sat- 6.5 Aumni Game
Sun- 7 Neshaminy 54:20

Week- 69.5
Aug- 221
Year- 1693

Final Week of Summer (For me anyway)

Mon- 14 at Neshaminy Slow and steady
Tues- 7 at Neshaminy, Very week from yesterday
Wed- 8 Core Creek and 7 at Neshaminy
Thurs- 11 Core Creek
Fri- 10 at Neshaminy by myself 1:14:36
Sat- 10.5 (broken up in 3 different runs)
Sun- 5 With the Soccer Team 7 at Neshaminy.

Week- 77.5
Aug- 151.5
Year- 1623.5

Thursday, August 15, 2013

Rest Week

Mon- 4 miles at 15% on the treadmill almost all walking. 3107ft of elevation took 1hr
          3 Core Creek with Bryan
          1 Soccer at night
Tues- 4 miles at 15% Alternated run/walk 1 mile each 3208 ft of gain. Tennis after. So sore.
Wed- 7 Neshaminy
Thurs- 3 Treadmills 1,800ft elevation
           5 Neshaminy with Adam, slow.
Fri- 7 Treadmill workout. Killer workout actually. 1 mile jog (7 min), 1 mile sub 6(5:50), rest .25, 1 mile at 15% incline, .25 rest and repeat. Got this sucker done in 59:50. First time I've been able to do it in under an Hr. My thinking is next time I'll make the "Jog" miles slower so as the make the 15% incline miles touhger, ie I'll have to run them faster to make up for the lost time on the jog mile.
Sat-3.5 with Bryan at core creek. 2.5 with Brenda
Sun- 4 miles with Brenda at Neshaminy 3 by myself

Good week. Killer elevation gain. Over 10,000.  I call it Hellgate training :-)

Week- 47
Aug- 72
Year- 1544

Wife- 22

Sunday, August 4, 2013

July Ends and August Begins

Mon- 5 Treadmill 43:30 and 7 at Neshaminy 55:35 Ankle feels better.
Tues- 7 Treadmill 52:26 7 Neshaminy 54:04 Ankle still better.
Wed- 16 Core Creek after work. Very slow. 8 more on the treadmill. 300 YEA!
Thurs- Yea I took the day off.
Fri- 10 at Neshaminy. First five 39:40 second five 44:02
Sat- 5 Core Creek with my Wife 51:42 3 Hill in Langhorne in the PM
Sun- 7 Neshaminy

Wierd week. Felt great to get to 300. I really didn't think I'd be able to but for some reason wednesday just went great from start to finish. Coming into august I'm a bit concerned. I really need to pick up my hill work and distance work. I've been doing so many double runs that I haven't strung together and 20+ miler since May. Not good. Time to hit the hills and longer runs before the semsester and soccer start. Hellgate is coming soon!

Week- 75
July- 300 New Record!
Aug- 25
Year- 1497

Blues Cruise 2014 Training
Wife- 20

Friday, August 2, 2013

Post Mantrip Week

Mon- 12 Miles Whiteface Mountain ascent from Lake Placid, connect to Lookout Mountain, Esther Mountain our and back, then Marble Mountain.
Tues- 8.5 Core Creek (Finished the Final 5 in 39:44) First sub 40 minute loop in awhile.
Wed- 7.5 Loops in Langhorne plus a 20:09 3 miler in the Cairn Gym
Thurs- 7 Neshaminy 49:45 Fastest loop there in a long time
Fri- 11 Bladpate modified loop due to overgrowth 1:25:45 PR of Sorts 5 Treadmill 2 with wife in Langhorne (Right Posterior Tibial Tendinitis Came back today)
Sat- 5 Neshaminy (Slow and Painful) 8 Core Creek
Sun- 4 With Brenda in Langhorne

Great run in the mountains on monday. Was excited to get to do that run all week. Still 50 miles short of 300. Likely not going to make it. We'll see.

Week- 69
July- 250
Year- 1422

Mantrip Week. (Rest Week of Sorts)

Mon- 7 Miles at core creek. Another Scorcher. This heat must let up.
Tues- 5 Core Creek
Wed- 4 Miles in the Adirondacks
Thurs- 4 Miles Adirondacks
Fri- 6 Miles Adirondacks
Sat- 0
Sun- 3 Miles Adirondacks

Week-29 Miles
July- 181
Year- 1353

Monday, July 15, 2013

July 2 More Heat

Mon- 8 Core Creek 1:02:31 Slow, but not too bad.
Tues- 5 Core Creek with Adam Jalovic 45:23
          8 Neshaminy 1:10:12
Wed- 10 Nesh 1:26:12 So hot and humid. Kill me now.
Thurs- 3 Core Creek With Bryan
           14 Neshaminy First 7 with Adam and Stephan 59:32 SEcond 7 by myself 58:02 Finally some cooler weather.
Fri- 8 Neshaminy in the AM 1:09
      10 Treadmill in the PM 1:26
Sat- 9 Mile Core Creek 1:26:12 Legs are sold bricks
Sun- 7 Neshaminy 58:01 Fastest Neshaminy loops in 2 weeks. Still really slow, but I will take a time like that in the heat and on the tail end of a record setting week anyday.
         4 In the dark after work.

Well it was a record breaking week. My Joints are sore and my achilles is very weak but new ground has been broken. Given then heat and humidity this week I'm very happy. Most of these miles were very slow however. Can't in on every count I guess. 86 Miles is nothing to look down on though. Ever.

Week 86 New Record
Two week Count- 152 New Record
Month- 152
Year- 1324 Miles

Saturday, July 13, 2013

Bring it on July #theheatwillnotstopme

Mon- 16.5 in the mountains in France. Such a fantastic run. Killled myself on the climbs. the 5 miles descent at the end was murder. The nap afterward, superb.
Tues- 4 Core Creek,  After 22 hours of traveling I couldn't force myself to run any farther.
Wed- 5 Treadmill 37:45 8 Core Creek 1:03:15 So stinking hot I could just quit! No shirt and I was still completely soaked less than 2 miles in.
Thurs- 7
Fri- 10 Neshaminy. Almost an hr and 40 minutes. So hot
Sat- 7 Neshaminy morning "run" took over and hour I think.
       3.5 Core Creek with Bryan
       2 langhorne hills
Sun- 3 Core Creek

Well, the heat didn't stop me. It certainly slowed me down though. Struggling through 1hr+ loops at Neshaminy is always a tough pill to swallow. But hey, 66 mile is still good mileage even if it's slow.

Week- 66
July- 66

Sunday, July 7, 2013

France Week

Mon- 10 miles Neshamint in the HEAT! 1:24:46 So slow and so hot. Then flying to Amsterdam and then to Geneva and then to France.
Tues- Jetlag day
Wed- 7 miles (4 by myself and 3 with Brenda)
Thurs- 7.5 Road miles up a mountain
Fri- 12 nearly probably 1,750 ft if elevation gain or so.
Sat- 6.5 Just getting to know the countryside.
Sun- 4 Night run in the bike lane

Great week in France. Loved running with such stunning views of the mountains and the cool air at night. I miss the cool weather so much.

Week 47
June- 158

Thursday, June 27, 2013

Recovery week

Mon- 2.5 Treadmill
Tues- 6.25 Treadmill
Wed- 2.2 Langhorne Hills
Thurs- 7 Treadmill Work. 1mi warm up, 1 mile sprint (5:52), .25 recovery, 1 mile 15% incline, .25 recovery. (then repeat). Took me 1hr and 5 minutes. The second sprint mile was 6:05, and the second 15% incline mile had to be brough to 9% for most of the run. I think I can get this workout under an Hr.
Fri- 8 Treadmill in 59:58 2 Trails
Sat- 5.2 Core Creek (My calves are like rocks from yesterday's treadmill workout)

Week- 33

Boring week

Mon- 4 Miles 30:00 , Road/Trail in the Poconos
Tues- 10 Neshamint 1:14:22, and 3 Treadmill 20:23 .5 jog .25 6mm .25 7mm repeat 4x .50 jog
Wed- 10 Baldpate Bad ankle pain 1 treadmill 4 eliptical
Thurs- 5.5 Treadmill
Fri- 5.2 Core Creek 40:23 3.25 Treadmill (hills and such)
Sat- 10 Neshaminy
Sun- 3 Core Creek with Bryan

Week- 59.5(4 eliptical)
June- 111
Year- 112.5

Wednesday, June 19, 2013

Laurel Highlands Team Analysis

                       In General + is bad and - is Good :-)

                            Gain/Loss Verse Personal Predictions
Tim +14 Min
Justin - 4 Min
Talladay +21 Min
Wade +7 Min
Mcgann +11 Min

                           Seconds Per Mile Gain/Loss Toward Person Prediction
Tim +44 Seconds
Justin -18 Seconds
Talladay + 89 Seconds
Wade + 39 Seconds
Mcgann + 49 Seconds

                          Individual Over/Under Predictions
Tim 1 Point
Justin 2 Points
Talladay 1 Point
Wade 3 Points
Mcgann 2 Points                            

                               Time Lost/Gained On Leaders
Tim +10 Min!
Justin +26 Min
Talladay +42 Min
Wade +33 Min
Mcgann +22 Man

                                 Time Gain/Loss On 5th Place
Tim -15 Min!
Justin -6 Min
Talladay +5 Min
Wade +7 Min
Mcgann -1 Min

                                   Overall Pace (Mcgann Stat!)
Tim 9.32 Mile
Justin 9.20 Mile
Talladay 10.41 Mile
Wade 11.49 Mile
Mcgann 9.01 Mile!

                                   Seconds Gained/Lost Per Mile vs Leaders

Tim +31 Seconds
Justin +120 Seconds
Talladay +176 Seconds
Wade +185 Seconds
Mcgann + 98 Seconds

                                Seconds Gained/Lost Per Mile Vs 5th Place

Tim -47 Seconds
Justin -27 Seconds
Talladay +21 Seconds
Wade +39 Seconds
Mcgann -4.5 Seconds

                          Overall Place for your leg over the last 3 years (2011,2012,2013)

Tim 10th
Justin 13th
Talladay 17th (Used 13,12, and 09. 11, and 00 were longer legs)
Wade 22nd
Mcgann 16th


Tuesday, June 11, 2013


Mon- 5.8 Core Creek in the Rain. Slow 2.2 Hills in Langhorne.
Tues- 7 Neshaminy W/ Palladino. Slow loop. Wanted to feel good at the finish. I did. Trying to take this taper thing seriously.
Wed- 5 core creek.
Thurs- Lots of Polish Ping Pong
Fri- More Polish + poor games (Great race Prep)
Sat- www.Laurelultra.com  19.3 Miles in the mountains 3:03 ish
Sun- 2.5 on a treadmill

Fun week with the guys out in western PA. Race report to come soon.

Week- 41.5
Year- 1030
June- 52.5

Sunday, June 2, 2013

Train/Taper Week

Mon- Rest, BBQ
Tues- 14 NESHAMINY LOOP NEW PR 1:38:44 Boom. Was super muddy and wet and annoying but finished very strong. First loop 49:35, second reverse loops 49:09. I'm convinced the reverse loop has to be easier. I was exhausted at the end of the first loop so there's no way I was strong/faster on the second without the trail itself just being easier in that direction. 3 more Treadmill miles in the PM 29:14 with 850ft of climbing in mile 2.
Wed- 5 neshaminy slow 2 Langhorne hills slow.
Thurs- 5 Core Creek 42:13 Hot Hot Heat!
Fri- 7 nhs 56:12. Then 2 with Brenda hills.
Sat- 3.5 With Brain, 5.2 With Justin
Sun- 2.3 Langhorne

Tuesday's PR Run at neshaminy was easily the highlight of the week. I was planning on running monday evening and haveing tuesday be my final "long run" before the race next saturday. Since I didn't run on monday, I thought tuesday needed to be long and fast. I didn't think it wouldbe as fast as it was given the rain and muddy trails but the whole run went ery well. The rest of the week was basically easy stuff with no speed or hill work at all really. This was supposed to be a rest/taper week and for the most part I think I stuck to that.

Week- 49
Month- 241 New Record!
Year- 988.5
June- 11

Tuesday, May 28, 2013

Busy Busy Week

Mon- 9 Miles
Tues- 10 Miles
Wed- 8 Miles
Thurs- 10 Gouldsboro miles
Fri- Nothing (Travel back from Poconos) Then worked all night
Sat- 8 in the mornig (langhorne hills) Included a 5:50 mile on grass at Cairn Univ. 2 hills Langhorne
Sun- 9 total second 5.2 at core creek was 37:15

Very strange week. Hot in the beginning. Hated every mile. Then we were up north in the middle of the week. The end of the week I was trying to work and run and it was just a mess. Still happy with the 56 though.

Week- 56
Month- 203
Year- 959.5

Saturday, May 25, 2013

Big week

Mon- 20 Baldpate 2:44:05 NEW PR- No major issues till about 5 hours after the run. I had been walking around, almost ran a few miles more at night, then all of a sudden my ankle started throbbing. Very painful. Couldn't walk. Wierd.
Tues- 3 Miles on Eliptical 1 Mile walk/run Lots of Ankle Pain and Swelling
Wed- 3 Miles on Eliptical 14:49 3 Miles running treadmill Pain and swelling are down but still present.
Thurs- 12 Core Creek 1:36:15 Lots of pain on the inside of my right ankle. Been there amost 2 months.
Fri- 8 Core Core 59:51
Sat- 14 Baldpate 1:53 New loops with Chris. Beautiful new trails. Pain the same.
Sun- 2 Grass at Cairn University

Week- 60
Month- 148
Year- 903.5

Sunday, May 12, 2013

Rest for the Weary

Mon- 3 Treadmilll 24:04 Lots of tingling in the left foot. Arch area. Right hip hurst too, hurt yersterday
Tues- 5 Core Creek slow, no time. Foot feels better, hip too. Still there though.
Wed- 8 Core Creek 58:20
Thurs- 5 Core Creek 37:58 2 Treadmill 14:45
Fri- 5 Core Creek
Sat- 8 Core Creek 58:55
Sun- Rest

Weird rest week. It's sunday night and i'm still really tired. Not sure what's going on. Planning on going for my Baldpate 20 miler record tomorow. Should be interesting.

Week- 36
Month- 88

Monday, May 6, 2013

Cinco De Mayo Week

Mon- 3.5 Core Creek 30:50, 3 Treadmill 1 flat, 1.5 15%, .5 flat 31:56
Tues- Rest, Left achilles pain and arch soreness...probably from the night treadmill workout. Was in West Chester all day. No running
Wed- 10 NHS loop 1:13:08 (Might be a record) 3.5 Core Creek with Bryan 33:06
Thurs- 10 NHS loop 1:21:10 So weak. Chris crushed me.
Fri- 8 core creek
Sat- 8 core creek
Sun- 12 Baldpate 1:34:23

Strange week. Felt tired for almost all of it. I really do need the rest week I have coming up. Looking at the rest of the month it seems like i'll have one more push till the race. Rest this week, then a hard 16-17 days (140ish miles, lots of hillwork) then a solid 10 day taper.

Week- 58.5
April- 231.5 (Record!)
May- 52
Year- 817.5

Monday, April 29, 2013


Mon14 New PR at Neshaminy 1:40:54 Boom! First lap 52:00 Second lap 49:54.
          3 on the Treadmill. 1 flat, 1.5 @15%, .5 flat. 34:05
Tues- 8 Core Creek 59:50 Exhausted
Wed- 11.5 Ran to Neshaminy from my house, ran the loops an ran back 1:35:13. Then 3.5 with Bryan at Core Creek.
Thur- 3 Treadmill 1, flat 1.5 15%, .5 Flat 34:12 and 5.2 at core creek 44ish
Fri- 8 Core Creek 1:04:24 Tired, but ok. Baldpate Mountain tomorrow!
Sat- 12 Baldpate. Complete Success! 1:37:15 I felt great. Loved the hills. Palladino struggled but he had run 9 in the morning so you know. Great to feel strong runnning "long" hills.  4, Treamill 35:20
Sun- Slow 5 Miler are Core Creek, Rest needed.

Busy Week. Long Week. Broke 3 Records!
-Neshaminy 14 Miler Record (1:40:54)
-Total Weekly Miles Record (77)
-Total Monthly Miles Record (225, Still have 2 more days)

Week- 77
Year- 759

Monday, April 22, 2013

Rest Week, April Style

Mon- 3.5 Core Creek with Bryan, 31:30 Great kick at the end
Tues- 5.2 Core Creek 38:50 Good strong finish. Started real slow. Right achillles still achy.
Wed- 7 NHS 52ish minutes 3 Treadmill
Thurs- 8 Core Creek 59ish minutes
Fri- 6.2 Core Creek.
Sat- 4.1 Slow
Sun- Off, sore and tired.

Horrible rest week. Achy and tired all week. No hills....bleh. Still set up nicely for a 200 mile month though.

Semi-Direct Quotes from Bryan this week "Tim, I just want to run and enjoy runnning." "I'm feeling that runners high." "So no running today huh, bummer"

Week- 37
Month- 148
Year- 682

Tuesday, April 16, 2013

Keep it going

Mon- 7 at Nesh- Horrible Run 3 on treadmill .25 flat .75 15% x3
Tues- 3 on Treadmill at night .5 flat, 1.5 15% incline, .5 flat 32 minutes
Wed- 10 Nesh. 1:25:14 holy hot and horrible run. 3 treadmill Speedworkish stuff 22:05
Thurs- 11 Core Creek (First 8 by myself 1:02:00, next 3 with Bryan) 3 treamill (Sluggish)
Fri- 5 treadmill. Hip flexor pain today. Pretty bad.
Sat- 10 Neshaminy 1:16:45- So Tired. Rest week is close.
Sun- 3 Core Creek, So sore, so tired, So weak. Right ankle, hipflexor, achilles were very bothersome. Endede this run short.

Not a bad week. Had a few bad days (Tues, Fri, Sun). But hey, almost 60 miles is a good week. Was really needing the rest week though. My right legs, ankle, hip etc was really bugging me. Sunday's outing was very painful and I felt like I was running injured. Good news thought,  no PF pain in the left foot. Still crazy to me that I walked around with stupid tingling in that foot for over a year. So thankful that at least I've had a few months without that pain.

Week- 58
April- 111
Year- 645

Monday, April 8, 2013

Starting the 200 Mile Month

Mon- 10 Mile Neshaminy 7 with Chris
Tues- 6 at Nesh by myself 5 with Justin, He's coming along nicely
Wed- 7 at Nesh 49:50 + 3 31:45 treadmill. Hillwork day. Sprinted all hills at Nesh. The 3 miles were .5 flat .5 15% 3x. Not bad. Achilles hurt and right knee.
Thurs- 3.5 with Bryan at Core Creek, 5.2 At Core Creek with Nolan 49:20
Fri- Achilles pain!bleh! Day Off.
Sat- 1 Mile warm up in the morning. Achilles felt ok.
       7 Mile Neshaminy NEW PR 47:14 (Ran the course in reverse though. I think the reverse loop is easier/faster) 
Sun- 5 at Nesh- Very tired

New Neshaminy PR was the highlight of the week. Still felt some achilles pain. No major news.

Week- 53
Month- 53
Year- 587

Monday, April 1, 2013

Recovery Week

Mon- 15 minutes on the Bike .25 mile run. Top of my foot still kills. Not sure what that's about
Tues- 20 Minutes on bike. Jogged up and down the stairs. The 1.5 miles on the Eliptical Feeling better. Didn't test the foot today.
Wed- 3 miles core creek, 15 minutes biking. 2 miles eliptical.
Thurs- 5.2 core creek 38:50. Not bad considering. 15 minutes biking
Fri- 3.2 Core Creek
Sat- 10.5 White Clay Creek Park in Deleware. Great park. Great run.
Sun- Rest

This was actually a really great recovery week. No major pain or problems getting around. Had the normal issue with stairs the first few days but not much beyond that. The 166 miles for march was a bit of a bummer but considering the whole month was built around HAT I'd say the month was a success. Saturday was a great day. Ran with Justin and Talladay on some great trails. Matt had never run that far before and her did great. We had a great time planning out how will will survive the Laurel Highlands relay we are signing up for in June. Go team "Misplaced Optimism"!

Week- 22
Month- 166
Year- 534

Sunday, March 24, 2013

Hat Run Race Report 2013

"I'm really not sure how in shape I am so I'll probably just take this race slow and easy"

I swear that as I repeated some version of that phrase to everyone who asked me about my race this weekend I meant it. I really did. I was nervous about my fitness and lack of hill work over the last 2 months so I wanted to take this race easy. I haven't raced since March 2012 and haven't run a race hard since September 2011. So why would would I push myself and go out too fast? Right? Why during the initial sprint across the field would I put myself in the top 10? But let's just say I accidentally did that. I should totally just decided to back off and run the slow and easy race I had planned. Right? No, I'm an idiot. I got caught up in the excitement of racing and after all was said and done I finished the first 17 Miles of the race a full 30 minutes faster than planned.....And I would pay for that mistake.

But let's back things up a bit first. On Friday afternoon my brother showed up at my house. He had driven down from the Poconos to crew for me. For this I was very grateful. He's never been to one of my races and just knowing that I wouldn't have to drive myself home was a huge relief. So not only was I going to have my brother at my race, but I also had a ride home. Double win for me from the start. We spent Friday night discussing the course and where he would need to drive. Hatrun is very easy to crew. There are really only 2 place you need to get to. The start/finish pavilion and a parking lot close by that serves as an aide station 4 times during the race. We made a quick run to sports authority to grab a few cliff shots and we went to sleep.

One of the nice things about Hatrun is the 9am start. This meant we could sleep til 6 and drive down at a relaxed pace. The drive was fine except for the traffic. That soon passed and I began to get dressed. For those who have run ultras before the pre-race Vaseline application process is nothing special. It was gross the first time but after a few applications you get over it. Well this was new for my brother and he was particularly grossed out. One day maybe he'll understand the how avoiding hours of running with chaffed thighs is worth the Vaseline effort, but I digress.

Beautiful weather and dry trails. What more could you ask for. We walked to the start line and I headed off. At this point I was actually really calm. Having been away from racing this whole year there was something about getting back on a start line that just felt good. I had no nervous energy that I could speak of and I honestly just felt grateful to be able to race again. The horn sounded and we were off.

Yea this was my first mistake. I went out faster than I wanted and continued to run faster than I wanted for over 2 hours. The first 3.6 miles were easy. You loop back into the start/finish area and then you go and start the first of 2 13.7 mile loops. Bryan had my water bottle ready at the 3.6 mark and the exchange went well. Next stop mile 7.6. Here Bryan was going to have a cliff shot ready for me because this aide station usually just has water and Gatorade.

The next 4 miles were pretty easy. Had some fun conversation with a few guys. Was told I look like Tony Kurpika, which is always a compliment and a reminder that 1) I should cut my hair at some point and 2) maybe I need to eat more food and put on a few lbs (that dude is skinny). Anyway, cruised into the aide station to see Bryan with his phone out smiling and taking pictures.... No Clif Shot in sight.   At this point I had 2 options. Ask for my Clif shot, or point out that he forgot to have it ready. In my pride I chose the latter. All I said was "dude, we talked about this."And Bryan smiled and took another picture (shown below). By then my water bottle was full and I was out.

After you leave this AS you run another 4 miles, which I covered in 42 minutes, and you end up at basically the same place you were 4 miles ago. Here Bryan had a big smile on his face and a Clif shot in hand. We had a good laugh about it and I was in and out quickly.

The next 5.3 miles are full of big climbs and technical terrain. I started to feel a bit fatigued but this could have been because I either had really needed that Clif Shot earlier or I was running to fast. I'm gonna go with a bit of both. Either way these miles went by slowly but surely I teamed up with 2 other guys and we ran most of the section together.

So let's take stock of where we are at this point. I come into the start/finish pavilion at 2hrs and 30 minutes. I'm 30 minutes ahead of schedule and my left knee has been bugging me since mile 7ish. Not bad. But I haven't run more than 15miles in a day in over a year, the hills seem much bigger this year, and, for some reason I still haven't slowed my pace. This left me with 2 options. I could slow down my pace and chill for the next few hours and finish easily, or I could continue my pace, risk cramps and pain to maybe finish 20 minutes or so faster.... I went with the latter.

13.7 miles to go, 2 aide stations, lots of hills, and the unknown hardships were the only things between me and my finishers award. The first 4 miles went OK. Nothing major to speak of. Bryan was doing a great job cheering me on at the aide stations and I was in good spirits. The second 4 miles of the final loop gave me my first real scare.

On the 2 mileish road section I had caught back up with a guy I had run with earlier and we started chatting. Chatting is not a great way to remind you to keep drinking water. So.... yea I went like 20 minutes without drinking. When you do that late in a race you cramp. I started cramping. First the right hammy then then left. Luckily James (we had exchanged names at that point) had a few cola chews that  really hit the spot. I drank almost my whole water bottle at the point and over the next few hundred yards the cramping stopped. We ran into the aide station together. James and I both told the other that we weren't feeling well and that if the other wanted to go on ahead they could. We both said we wouldn't and that we were going to take it easy.... Yea I think we were both just lying to ourselves. 5.3 miles to go.

During the first loop I had hiked a lot of this section telling myself "if you hike it now you can run it the second lap." That's what I told myself and that what I tried to remind myself of every time I had to start hiking up a hill. For a few moments I had illusions of breaking 4:50 but slowly realized that I didn't have it in me. I got to the final downhill road section and my knees were screaming for a break. 15 more minutes to go. Coming up the final hill I felt a real sense of satisfaction and was nearing one of those reflective moments I have while running. Then I saw a girl coming up behind me and I didn't want to get passed in the last mile. So I had to put my time for reflection and self-satisfaction aside so that I could make sure I didn't get passed. :-) Ok cross the line, get my hat, and the awesome under armor hoodie (great swag btw!) and now I can contemplate the deeper stuff.

I love running. I love running with people who love running. There's just something about it that gives me a sense of peace. I thank God for running daily and the ability to enjoy it. I don't feel that way everyday but today was one of those days. One of those days where running was hard, easy, fun, and so much more than just running. It was about sharing a great passion of mine with my brother for the first time. It was about pushing myself when I could have taken it easy. It was about experiencing the beauty of God's creation by exploring it under the power provided by my human body. What a gift! Our bodies are amazing. We can do so much with them. Experience so much joy, triumph, and satisfaction, if we only apply ourselves to the perfection of a craft. For me that craft is trail running. Something about it brings me closer to God, closer to my wife, my family, my friends, and closer to the kind of man I want to be. Today was a good day and I believe there are many more like it to come.

Finally Racing Again, Kinda

So this week I'll be running Hatrun. First race since Hatrun last year. I have not intention of trying to post a good time. I just want to run my race and finish unharmed so I can keep training for Hellgate.

Monday- 2 miles Road morning, 4.5 treadmill in evening
Tuesday- 5.2 Core Creek with Fgoz
Wednesday- 1 mile morning 5.2 Core Creek with Justin
Thurs- Rest
Fri- Rest
Sat- 31 miles Hatrun, cramps and pain but ran a 4:53. Happy with that.
Sun- 15 minutes biking and some core work. Very sore today, outside of the knees especially...arch feels ok....

Week- 49 Miles
March- 144 Miles
Year- 512 Miles

Monday, March 18, 2013

Final Prep for Hatrun!

Mon-  15 miles at Neshaminy 1:19:14 for the first 10. My watch died and I ran the last 5 with Justin. He's training for his leg of the Laurel Highland Ultra relay we're running. So tired today.
Tues- rest
Wed- 8 core creek. Very sore Achilles. Slightly worried about that.
Thurs- Off
Fri- 10 neshaminy, nice and slow.
Sat- 5 At Core Creek with Bryan- 50:00 which is a new record for him.
Sun- 3 at Neshaminy with Bryan again, his first experience of an actualt "hill"

Week- 41
March- 95
Year- 463

Monday, March 11, 2013

Need This Rest Week, But didn't get it.

Ok so this week was supposed to be a rest week. Then the next 2 weeks were going to be hard training followed up by a rest week and the Hatrun. Well I got my schedule mixed up and Hatrun is actually only 2 weeks away. Opps. I figured this out on Friday, thus the 15 on sat and 7 on Sunday. Oh well. Bad planning on my part.

Mon- 2 Miles treadmill, Core work, Calf Work
Tues- 5 Neshaminy, Hip aubductors and such.
Wed- 3 miles
Thurs- 3 Road, 2 treadmill. 15% incline for 1 miles, took 12:15. Not bad. Outside of ankles kills.
Fri- 4 Core Creek with my brother in the snow
Sat- 10 -Am Neshaminy 1:21:15 5- PM Neshaminy Felt very tired
Sun- 7 Neshaminy 53:40 Autopilot for the whole run. Was exhausted.

Week- 41
March- 54
Year- 422

Monday, March 4, 2013

2013 Goals

So I basically failed on every running goal that I set for myself in 2012. I think most of that was out of my control given that I came into 2012 injured and almost nothing I did seemed to aide that. I guess I would have gone to a docotor sooner. That may have gotten me back running quicker but who  knows.  The point is that I am for healthier going into this year and than last, therefore I am far more optimistic about my chance of accomplishing my goals than I was last year. I will also be recycling most of those goals since....well I still want to do them.

#1 Goal for 2013- Finish Hellgate- Hellgate was the race that got me into ultrarunning in the first place. One night 4 years ago Chris Palladino talked of a race that started at midnight, then he corrected himself 12:01AM. He spoke of a small group of people that set out in the middle of the night to cover multiple mountains on snow covered trails all with the hope of being called a Hellgate Finisher. It was his description of this race that peaked my interest in the sport and I thought maybe one day I can run that race. Well that race is about 10 months from now. I have just completed 2 solid months of training and I'm optimistic about getting into the race. Finishing it is #1 on my list for the year.  

#2 Run 2,000 miles for the year- In a perfect world this won't be difficult. Then again I haven't seemed to be able to go more than 3 months without injury so putting together a solid year is still a stretch in my mind. So 2,000 miles seems like a good bet. That's about 166 a month.....shouldn't be super difficult.

#3 Run the PA section of the AT- It's over 200miles of trail. I think that would be cool to run my state's section of it over multiple days.

#4 Complete the Laurel Highland Ultra 70.5 Miles relay with my friends- I have been looking forward to the day when my close friends would join me in my passion for running. That's hasn't happened yet but they do seem to be interested in running this relay in June. Looks like they will have to run 10+ miles each so they're gonna have to put in some training between now and then.

#5 Another top 10 Finish in a 50K- Most likely the race that I will have a chance to accomplish this is BluesCruise in October. I like this race. It's close to home, it's mostly single track, and I finished top 10 there before. I would love to get a fast, 4:15ish 50k pr in this year. Maybe it'll happen, maybe not.

So yea there's my top 5. Finishing my Masters Degree this summer will also be a priority....not sure where it would fall on the list but it's on there somewhere.

Coulda Been 200

Started the weak strong but then my arch just began to feel really really tired. Sore and achy are maybe better words to describe how it was feeling but tired seems to be the general mood. Still very happy with this month given that it was almost 200 miles. March probably won't get to 200 either because of Hatrun but that's ok. I'm just happy to be running consistently again. Feels great.

Mon- 7 NHS 51:15 Muddy and wet so this was actually pretty fast. 2 miles Treadmill. Put the incline at 15% and was able to keep a 13:30ish pace for over a mile. Very happy with that.
Tues- 5.2 Core creek.40:05 achilles hurting again.
Wed- 8 core creek Sluggish, PF not great
Thurs- 10 NHS 1:15:25 Thought I was moving slow....finished the 7 mile in like 52 which is ok. Happy with this run
Fri- 8 core creek. 59:30 sluggish whole time. Need rest week.
Sat- 5 NHS. Pf felt weak. Needs rest.
Sun rest

Week- 45
Feb- 188
March- 13
Year- 381

Monday, February 25, 2013

PR Week

Mon- 8-Core Creek 59:06 3-Miles Treadmill two stints of 15% incline for 1/2 a mile.
Tues- 7 NHS 54:10- Legs felt heavy form the hill workout the night before
Wed- 14 NHS NEW PR! 1hr 45min 18sec. Cold cold cold. Felt great until the last 2.5 miles. Took almost 8 minutes off my last PR. First look was around 51:30, second loop was around 54. Felt really good to break this record.
Thurs- 8 Core Creek 1hr 7 min. Heavy legs from the first 100yds to the end
Fri- 3 core core, 3 treadmill 2 Road. Triple threat day.
Sat- 7 miles NHS. So muddy, no time.
Sun- 3 miles NHS Slow, Tired.

Week- 58
Feb- 156
Year- 336

Sunday, February 17, 2013

Rest and Return

Mon- 2.5 Treadmill, Hating this treadmill crap, but it's helpful. I always feel likeI need to be going fast. An 8min mile on trail is fine, and the same on a treamill feels like a waste of time. Odd
Tues- 6.2 miles At Bald Pate. Serious Achilles pain.
Wed- Rest- Hip exercises
Thurs- Rest- 10 miles, core work
Fri- 2.1 miles Rd
Sat- 3 miles NHS
Sun- 3.2 Miles RD

Week- 16 Miles
Feb- 98 Miles
Year- 278 Miles

Monday, February 11, 2013

Maybe 60? Yes Sir!

First week over 60 miles in over a yr and 1/2. Such a good feeling. The first half of the week made the 2nd half easy. Now I can rest up this week. Phew.

Mon- 5.3 alone at CC in 40:28 then another 5.3 with wade 50minute. Then 4 on a treadmill.
Tues- 8 CC 1:03:50 My legs were so dead. No energy whatsoever. Didn't crash but was seriously nursing it the whole time.
Wed- 10 at Neshaminy 1:19:25 Not bad. Finished with a 7:30 mile, was probably the fastest mile of the whole run. 2.5 on the treadmill at night 19:50, nice and easy recovery run.
Thurs- 5.3 Core Creek + 4.2 Langhorne
Fri- 7 Neshaminy 52:10
Sat- 6 Core Creek. In the SNOW! Hipflexor pain to come for sure.
Sun- 4.5 All treadmill

Week- 62!
2013- 262

Sunday, February 3, 2013

Ending 2-3-13

Mon- 8 miles Core Creek 60:31. Felt so slow and sick today. Cold, Wet, Hated it. Arch started hurting like 5 days ago. Bad sign. 3 miles soccer.
Tues- Rest Day, Knee feels very weak and painful
Wed- 7 Miles Neshaminy 59:30 Lots of walking, totally muddy everywhere. It was hot and miserable. Bleh
Thurs- 7 Miles Neshaminy 52:45. So much better than yesterday. Achilles hurts, arch isn't great.
Fri- 2 miles in the morning on the road in the snow. Saw snow and had to go for a quick one. 8 in the afternoon slow.
Sat- 7 at neshaminy 56:18
Sun- 3 at Core Creek, nice and slow. Seems to be a trend these days.

Week- 45
Jan- 180 Boom!
2012- 200
Miles Per Day Average- 5.88

Sunday, January 27, 2013

Back to Back Failure, Like Lance Armstrong

Mon- 5.3 Core Creek 3.5 Soccer....Felt horrible in the morning but felt great during the game. Very odd
Tues- 7 at Neshaminy 56 minutes. Felt so slow. Pain in m right foot and hips. Might be from the cold.
Wed- Rest- Feet and hips hurt.
Thurs- 5.3 Core Creek  40:32 Not bad. Felt rested but feet and hips not great again. Looks like this week became a rest week.
Fri- 7 Neshaminy 51:06 Fastest 7 miler on this course in a very very long time.
Sat- REst
Sun- 2.2 with my wife

Week- 30
Jan- 155

Miserable week.

Monday, January 21, 2013

Back to the 50s, Walk Dead!

Mon- 8 Miles as Core Creek and 3 miles at soccer
Tues- Another 8 Mile at Core Creek- Totally blew up my Achilles last night at soccer. Was killing me today.....
Wed-10 neshaminy 1:20:01 felt slow and weak for the entire run. Bleh.
Thurs- 5.3 core creek. 41:20 weak effort
Fri- 10 neshaminy. 1:15:23 was much easier with frozen trails. So sick of the mud.
Sat- 6 Miles Core Creek Took almost an Hr, 58.35 Felt like a zombie the whole time.
Sun- 3.2 Miles 27:18 with my wife on her birthday! She was fying the final 2 miles. Very fun. I'm still exhausted and didn't enjoy trying to keep up with her. Too fast for me today ;-)

Back in the 50s! Now time for back to back. Chances are if I wanted to I could get to 200 this month but I think that would be pushing it a bit more than I want to but it's fun to know that I'm close to 200. I haven't had a 200 miles month since Aug 2011. That feels like to so long ago.

Week- 53
Month- 125

Tuesday, January 15, 2013

New week Ending 1-13

Mon- 3 miles Langhorne 3 at soccer
Tues- 2 Hills Langhorne
Wed- rest day
Thurs- 5.2 New Core Creek Pr 34:41. Shaved 1:18 off my old record.
Fri- 7.5 at Neshaminy. Nice and slow.
Sat- 5.3 with my brother at core creek. He took 5 minutes off his PR. Well done Bryan!
Sun- Rest. Went to see WICKED on Broadway. Great show. Postmodern message is upfront and dominates the narrative but strong vocal performaces in the first half of the show carry the Musical. Really liked it.

Overall this was an odd rest week. The mileage ws good but the PR run on Thursday did some damage to my achilles. Also the soccer game on monday really ended up hurting my feet and knee. With my plan to do two 50 mile weeks in a row I better be very careful.

Week- 26 miles for the rest week.
Jan- 72

Tuesday, January 8, 2013

This is the New Year

Mon- 10 miles at core creek 1:27:00 3 Miles with my wife in Langhorne 30 min
Tues- 8 miles Core Creek. First 3 with my wife. Last 5 by myself. It was getting dark for the final 3 miles or so. I was seriously cruising the last 2 miles. Felt really great to run fast on a flat course, especially after running 13 miles yesterday. The comeback is on!
Wed- Another 8 at Core Creek with Dave Simon. Tired today. But 29 miles in 3 days sounds great to me so I will surely not complain about heavy legs. Minor irritation in my heel...nothing to worry about.
Thurs- 5 at Core Creek 42:32. Cold, Tire Legs, Fell in the mud. Bleh
Fri- 10 miles in the Dark at Neshaminy. Was trying to break 1:20 on this route but my garmin ran out of battery around mile 9....i think I would have finished around 1:18 or so but can't be sure. Love running at night. Rolling my ankle three time on frozen mountain bike ruts was no fun but other than that running at night is great.
Sat- 8 core creek NEW CORE CREEK PR for my wife :-) 50:23
Sun- Off

Started the new year off right. Had my first 50 mile week in over 14 months. It was a really great feeling. The beginning of the week I felt very week. By the end I was exhausted and I very excited for my rest week next week. I am very proud of my wife who broke her Core Creek PR 50:23. Nice work!  No  other news there.

Dec- 162
Week- 52
Jan- 42