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Marathon Saturday

In training for JFK 50, Saturday has been my long run day. On every other Saturday, I’ve increased the total mileage for that “long run”; recently, as the mileage has increased, I’ve accomplished that by doing two sessions on Saturday – a morning run and an evening run. The alternate Saturdays have been “recovery” days, when I’ve only run once and kept that run at a relatively reasonable distance (However, this ultramarathon changing has forced me to have a new definition for “reasonable” – last week’s “reasonable” run was still almost 19 miles). Since last weekend was a “recovery” Saturday, this Saturday was a big day. My goal was to run for a total of 4:40, split into two runs – a 3:45 morning run and a 55 minute evening run; 25-27 miles in the morning and 6-7 in the evening. So, I was up at the crack of dawn on Saturday, strapped on my new Brooks Cascadia 2’s and jumped on the train towards the George Washington Bridge.

And I had another fantastic run out there. The trails are just great. I started off on the Long Path (the same trail as last weekend), but kept going past the Huyler’s Landing Trail, where I cut down to the Shore Trail to head back last week. Instead, I ran a few more miles and cut down to the Shore Trail via the Closter Dock Trail, and I continued heading north on the Shore Trail. The Long Path is mostly a nice, easy trail – it’s dirt with leaves and sticks and some rocky sections; it’s irregular and there are obstacles and some “tricky” parts, but it’s not especially technical. The Shore Trail, on the other hand (as I described last week) is much more uneven and rocky gets a little hairy in places. And the part of the Shore Trail that I ran yesterday was even more challenging than the section I ran last weekend – long stretches of it were mostly rocks of various sizes and various stability. And then, near the northern end of the Park is the infamous Giant Stairs, which is only “stairs” in the sense that you climb and go “up”. It’s really a bunch of boulders with something of a path pointing one way of getting through them. I’d read about the Giant Stairs and wanted to check them out, but I couldn’t remember what happened with the trail next. So, after scrambling (there is no way to “run”) through some of those rocks, I turned around and headed back the way I’d come. (The picture at the top of the post is of the Giant Stairs – I swear there’s a “path” through/over those rocks!) I took the first cut to get back up to the Long Path – the Forest View Trail. I think I can say that the Forest View Trail is the toughest place I have ever tried to run. Remember the Sand Ladder from Alcatri last October? That was tough in the middle of a race, but you’d have to multiply the length by at least three or four times and the difficulty by a factor of a lot to get to this trail! It was loose dirt and some rock-cut steps and moderate-to-steep inclines and some obstacles. And I was doing it over two hours into my run! I can’t say I ran the whole thing, but I came pretty close. At the top of the Forest View Trail I started back towards the Bridge. I was still running fine and feeling strong, but about half way back I ran out of water. I started the run with my four Fuel Belt bottles and a 16 oz. bottle of water. I knew that wouldn’t be enough, but was planning on refilling along the way. The problem was that I couldn’t find any place to refill – AND I was too stupid to study the map closely before I left to note where the few rest stations with refreshment stands or water fountains are along the trail. I’m guessing I ran for about 45 minutes without any water. I was dehydrated and could feel it in my legs. I finally made it to a water fountain about 3 miles from the Bridge. Better late than never. I gulped down a bunch of water, refilled some of my Fuel Belt bottles and finished strong, or strong-given-the-circumstances! I finished the run about half way back across the George Washington Bridge and walked the rest of the way, enjoying the sunny day and the beautiful views down the Hudson.

And it was a beautiful day – a little too sunny and warm for such a long run (especially without enough water), but a great day to be outside. I had a good run, a nice confidence booster. I did keep thinking about the fact that I only ran about half as far as I’ll be running in just four short weeks. I felt great for the first three hours of yesterday’s run – I was cruising, easy strolling at a comfortable pace. After the three hour mark, it got increasingly less comfortable or fun. But I do need to keep in mind that I was dehydrated and running alone. Also, knock on wood, well before the four hour mark at the JFK 50, I’ll be off the trail portion of the run and onto the tow path. The tow path will be more boring, but it shouldn’t be as hard as my course from yesterday. I also need to remember and be proud of the fact that it was the longest run I’ve ever done and, just a few hours after finishing it, I strapped my running shoes (the Riders this time) and go back at it again for another five+ miles. I mean I ran a friggin’ marathon in the morning, had some food, took a little nap and ran some more. That’s something I wouldn’t have thought possible a year ago.

I really loved running in my Cascadia 2’s – they might not be a soft as my Rider 9’s, and they are an ounce or so heavier, but they felt great on the trails. The slightly reinforced toe came in handy when I kicked a few rocks. The drainage holes worked great when, about 100 yards onto the trail I stepped in a shallow puddle. When I felt a little water come into my shoe, I was convinced that I would be running in soggy feet for the next three-and-a-half hours, but the water drained right out and I was fine. Also, I’m sure the special sole helped with traction on the dirt and rocks. I’m obviously pleased with this purchase! I imagine that I’ll run the Appalachian Trail section (the first 16 miles or so) of the JFK 50 in the Cascadias and then switch to my Rider 9’s for the remainder of the race.

Today is Elizabeth’s birthday – we had a nice, relaxing day. Walking around and enjoying a beautiful, warm, October Sunday.

Run – October 15
Distance: 3.25 miles
Time: 25 minutes
Average heart rate: 141
Course: West Village/Soho
Conditions: Sunny, cool (low 50’s), nice!

Yoga – October 15

Swim – October 16
Distance: 3,050 yards
Time: 1:00

Run – October 17
Distance: 3 miles
Time: 25 minutes
Average heart rate: 142
Treadmill run

Bike – October 17
Time: 1:00
Average heart rate: 116
Indoor ride

Run – October 18
Distance: 3.3 miles
Time: 25 minutes
Average heart rate: 142
Course: West Village
Conditions: Cloudy, warm (mid 60’s)

Run – October 20
Distance: 27 miles
Time: 4:00 minutes
Average heart rate: 149
Course: Palisades Park
Conditions: Sunny, warm (high 60’s)

Run – October 20
Distance: 5.25 miles
Time: 48 minutes
Average heart rate: 137
Treadmill run

Run – October 21
Distance: 3.5 miles
Time: 29 minutes
Average heart rate: 128
Course: East Village
Conditions: Warm (high 60’s)