Sore legs

So, I'm sitting here, over 24 hours after I ran the 15th Wellsville, NY Ridgewalk 14 mile trail race. And my legs are still sore. And no wonder. What a killer run that course is. I don't yet know the winning time from this year, but in the previous five years the winning times ranged from 1:59 to 2:13. For a 14 mile race! For a 14 mile race, a 2 hour winning time is an 8:34/mile pace. I think they typically get runners from all over Western and Central New York (Buffalo, Rochester, Syracuse), Northern Pennsylvania and even a few Canadians. And with both Alfred University and SUNY Alfred just down the road, I think they might even get a couple of stud college runners. I've typed all that up just to try to prove that this run is one tough cookie. And if I haven't yet been able to convince you, here is the elevation map. You can go to their site to get a higher quality image.


In any event, I had a very, very good run. This was the third time in the past four years that I've been able to participate. Race day is near my birthday, so this race is my birthday present to myself. I know that sounds pretty sick but what can I say? The first year I ran it in 3:37. The following year was 3:41. Last year I missed due to an injury. This year was an (unofficial at this point) 3:07. Yep. 3:07. A 30 minute PR. I simply can't believe it. All I did was go out and give it all I had in me, just like the other years. Oh, yea, the only other little thing that I did was to train my ass off all summer with the 1st Marathon group.

What a great way to cap off an awesome summer and a great fall race season: 2 PR's in 2 weeks on 2 challenging trail courses. I just can't express how great that makes me feel. Those are once-in-a-lifetime accomplishments. I can't imagine that I'll see improvements like this ever again in my life.

I went out today to run and had a very difficult day. I probably should have taken the day off but the weather was so good, I just couldn't resist. I walked probably a third of the 6.2 mile loop. I didn't feel any worse when I got back but I didn't feel any better, either. But I'll probably take tomorrow off and see how I feel. I may dial it back for a couple of weeks and then see what the winter deals me. We'll just have to see where things end up.

I'll meet you further on up the road.

Ten Minutes

Have you ever wondered what ten minutes look like? Today I discovered exactly what ten minutes look like. Let me show you what ten minutes look like.

Twenty four weeks ago, I began a 20 week training program with Kevin Collins as part of 1st Marathon (Syracuse). Kevin has a training regimen developed over the years as a three-time U.S. Olympic Marathon Trials qualifier. We did everything from 60 to 75 minute base days, hill repeats, track speed workouts and long runs of over 3 hours on hilly trails. He has helped me to build consistency and quality into my running.

Twenty four weeks ago, I began a journey that I was not sure I would be physically able to complete. I didn't have a target marathon when I began the program. My goals for the program were:

• to see if I could stand up to the rigor of a training program
• to improve my performance at a couple of my favorite races in the fall, including distances of up to 14 miles
• to develop the discipline and a program to maintain a higher level of fitness throughout the winter
• to carry all that forward and work even harder in the summer 2008 targeting a fall 2008 marathon

However, I almost signed up for a marathon as I listened to Kevin talk about things such as the marathon taper. And I second-guessed my original goals as other members of the group went off and ran their respective target marathons. I even had pangs of regret as I watched those folks achieved remarkable performances: 22 minute PR's, multiple Boston qualifiers and people running new distances that they never had before. I ended up spending a couple of soul-searching long runs deciding that my original goals were indeed important to me and worth sticking with.

For me, ten minutes look like twenty four weeks of focused training following the guidance of a gifted athlete turned coach. Ten minutes look like hot, sweaty, brutal track speed workouts in the middle of a typical Central New York summer. Ten minutes look like wobbly, "noodle legs" only three quarters into a three hour plus run on Green Lakes State park trails.

Ten minutes look like a new PR at the Danby Down & Dirty 10k Trail Run this morning!