Fueled up on corned beef and cabbage and half a loaf of Irish soda bread from the night before, I set out for Robert Moses last Friday morning for what has become one of my "standard" marathon-training 20 milers, a scenic out and back through Fire Island.
It's been years since I've been to Fire Island in the summer...probably some time when I was very young. I really have no memory of it. But during the off season, I've found it a great way to knock off what is usually a rather long and dull training run. From the parking lot at Robert Moses, I set off along the sand and gravel road past the light house to the westernmost end of FI. From there the path meanders, varying from concrete roads to wooden sidewalks to soft sand trails. I love running from village to village, checking out the homes along the way and wondering what it would be like living there full time. I always get a kick running past the school, with its two mini buses parked outside. Can't be more than a dozen students in all the grades from the year-rounders. For the most part I saw nothing but deer and contractors.
I turned around in Cherry Grove, at about the 1:25.00 minute mark or about 10 miles. It's my usual turnaround location. Despite the wind in my face for the return trip, I ran a negative split going back, probably more a result of running into fewer deadends. By the time I got back to Robert Moses I was happy to be done, but could have gone another six if needed...a good sign one month out.
My legs felt fine on Saturday, but I gave them a day to recover anyway. Most of this weekend was spent at Eisenhower for James' state champs, so I took the opportunity after dropping him off Sunday morning to do a couple of easy loops around the 5k course.
Monday was a time crunch, so no way to get out. This morning I went across to Makamah Woods and did a hilly 7 through the woods and out to Makamah Rd. Everything felt good, even my right hamstring seemed to be bothering me a bit less.
My plan right now is a 9 miler tomorrow, rest up Thursday, and then do another one of my long runs, a back to back to back 13 miler on the weekend. It's going to be tight with the taper, but I might just get my 500 in after all.
341 miles down, 159 to go...
Celebrating my Boston qualifier with Stitch at 2010 Disney Marathon...
Tuesday, March 22, 2011
Tuesday, March 15, 2011
Feeling Good
Another good stretch of runs over the past few days.
I took the day off after my 16 miler and followed that up with a Cow Harbor loop on Thursday. It was relatively uneventful and my legs felt pretty good after my previous long run. I kept it short since I had a train to catch for a lunch in the city. Unbelievably good Steak Frites at Les Halles was my reward. Friday was a mess weather wise in the morning so I wasn't able to get out which was disappointing.
On Saturday I dragged my nephew Craig out with me. He hasn't been running much of late, so I took him into Makamah for a 5 mile loop. As we ran up the access hill, we passed a woman who was bent over, brushing the ground with a towel. Figuring she lost something, we stopped to offer our help only to learn she was looking for arrowheads. Now, a friend of mine once told me these woods were filled with arrowheads, and to find them, you simply need to "think like an indian". I'm not so sure what the indians would have found appealing along that particular stretch of pathway, but we found ourselves staring at the ground for the rest of the run. Alas, no arrowheads.
On Sunday, I met Rick for one of our favorite long runs in Connetequot Park, out and back to the pine forest. It's a great destination run as the old pines line up like soldiers in a field standing tall, with a soft cushion of needles underfoot that have built up over the years. This winter must have been paticularly brutal for them as a number were uprooted and strewn about. On our way back we held off a pack of high school runners, contemplating the excuses we would use if they did in fact pass us. Fortunately, we were fast. More likely, they took a different route.
On Monday I mixed things up a bit and did an evening run. I dropped James off at swim practice and headed to Caumsett and took full advantage of the time change and extra daylight. I had just enough time for 2 loops around, staying on the roadway the whole time. Actually saw some familiar faces out running.
This morning was back to Makamah for another run (still no arrowheads!) with a sidetrip down to the beach on Makamah Road.
I'll do one more run tomorrow, probably Cow Harbor, followed by a day off on Thursday. My plan right now is a 20 miler on Fire Island on Friday as running will be difficult this weekend with Y-States going all weekend long. I figure I will take Saturday off, followed by an easy Eisenhower on Sunday prior to the start of the meet.
308 miles down, 192 to go...
I took the day off after my 16 miler and followed that up with a Cow Harbor loop on Thursday. It was relatively uneventful and my legs felt pretty good after my previous long run. I kept it short since I had a train to catch for a lunch in the city. Unbelievably good Steak Frites at Les Halles was my reward. Friday was a mess weather wise in the morning so I wasn't able to get out which was disappointing.
On Saturday I dragged my nephew Craig out with me. He hasn't been running much of late, so I took him into Makamah for a 5 mile loop. As we ran up the access hill, we passed a woman who was bent over, brushing the ground with a towel. Figuring she lost something, we stopped to offer our help only to learn she was looking for arrowheads. Now, a friend of mine once told me these woods were filled with arrowheads, and to find them, you simply need to "think like an indian". I'm not so sure what the indians would have found appealing along that particular stretch of pathway, but we found ourselves staring at the ground for the rest of the run. Alas, no arrowheads.
On Sunday, I met Rick for one of our favorite long runs in Connetequot Park, out and back to the pine forest. It's a great destination run as the old pines line up like soldiers in a field standing tall, with a soft cushion of needles underfoot that have built up over the years. This winter must have been paticularly brutal for them as a number were uprooted and strewn about. On our way back we held off a pack of high school runners, contemplating the excuses we would use if they did in fact pass us. Fortunately, we were fast. More likely, they took a different route.
On Monday I mixed things up a bit and did an evening run. I dropped James off at swim practice and headed to Caumsett and took full advantage of the time change and extra daylight. I had just enough time for 2 loops around, staying on the roadway the whole time. Actually saw some familiar faces out running.
This morning was back to Makamah for another run (still no arrowheads!) with a sidetrip down to the beach on Makamah Road.
I'll do one more run tomorrow, probably Cow Harbor, followed by a day off on Thursday. My plan right now is a 20 miler on Fire Island on Friday as running will be difficult this weekend with Y-States going all weekend long. I figure I will take Saturday off, followed by an easy Eisenhower on Sunday prior to the start of the meet.
308 miles down, 192 to go...
Wednesday, March 9, 2011
Going Longer
A fairly productive last week or so, culminating in a 16 miler yesterday.
On Thursday I set off to do a Cow Harbor loop. Since I want/need to start stretching out my runs, my plan was to add in a side excursion down to Crab Meadow Beach. As is often the case when I run, my mind started to wander and while running in a comfortable groove while pondering some minor work related crisis, I blew right past the turnoff for Crab Meadow, not realizing it until I was a half mile from home. Still good for a 7 miler though.
On Friday I went across the street and back into Makamah Woods for the first time in over a month. By now it is about 99% clear of snow...a welcome sight. I'm clearly happiest when I'm running on trails. I popped out on Makamah Road and added in an extra 4 or 5 miles of road...down to the beach, around the golf course and then back down to the beach on the other side. Plenty of hills, including Hayes, to keep it interesting. About 9 miles total.
Over the weekend, James swam out at Ward Melville. I took advantage of his warm-up time to hop on the track for a few miles, managing to work a tempo run into the process. I started out in lane 1, moving over one lane after each lap, eventually working my way out to lane 6 for laps 6 and 7 then back down again. I pushed this middle mile (lane 5, lane 6, lane 6, lane 5) at what I felt was my current 5k pace. My hamstring stayed tight, but hung in there. On Sunday I came back and did the same workout. Timing was perfect as I was able to finish and get back to the pool for James's first races.
Monday was too chaotic to get any running in, but Tuesday I made sure to get out of the house early. I headed over Sunken Meadow for one of my standard longer training runs...SM to Kings Park to Sunken Meadow Road and out to where the Greenbelt trail continues in the woods in Smithtown. It's about 12 miles. I felt good at the turnaround point and decided when I got back into Sunken Meadow I would add in an extra loop out to the golf course. Mentally I think it's always easier to do a long run when you set out for a shorter one. At some point I usually reach the point of "well, I feel good. Why not just tack on a few extra miles at this point? I've run this far already, might as well knock off a long run". About half way back to SM, I decide after the golf course, I would also add in a loop up to the toll booth, brining the total to 16 miles. On my way back from the toll booth I toyed with the idea of doing another 4 and checking off a 20 miler, but decided against it. I felt good, but didn't want to make too big a jump in my long run miles. With the excepetion of my hamstring, I've been injury free and would just as soon remain that way.
271 miles down...229 to go...
On Thursday I set off to do a Cow Harbor loop. Since I want/need to start stretching out my runs, my plan was to add in a side excursion down to Crab Meadow Beach. As is often the case when I run, my mind started to wander and while running in a comfortable groove while pondering some minor work related crisis, I blew right past the turnoff for Crab Meadow, not realizing it until I was a half mile from home. Still good for a 7 miler though.
On Friday I went across the street and back into Makamah Woods for the first time in over a month. By now it is about 99% clear of snow...a welcome sight. I'm clearly happiest when I'm running on trails. I popped out on Makamah Road and added in an extra 4 or 5 miles of road...down to the beach, around the golf course and then back down to the beach on the other side. Plenty of hills, including Hayes, to keep it interesting. About 9 miles total.
Over the weekend, James swam out at Ward Melville. I took advantage of his warm-up time to hop on the track for a few miles, managing to work a tempo run into the process. I started out in lane 1, moving over one lane after each lap, eventually working my way out to lane 6 for laps 6 and 7 then back down again. I pushed this middle mile (lane 5, lane 6, lane 6, lane 5) at what I felt was my current 5k pace. My hamstring stayed tight, but hung in there. On Sunday I came back and did the same workout. Timing was perfect as I was able to finish and get back to the pool for James's first races.
Monday was too chaotic to get any running in, but Tuesday I made sure to get out of the house early. I headed over Sunken Meadow for one of my standard longer training runs...SM to Kings Park to Sunken Meadow Road and out to where the Greenbelt trail continues in the woods in Smithtown. It's about 12 miles. I felt good at the turnaround point and decided when I got back into Sunken Meadow I would add in an extra loop out to the golf course. Mentally I think it's always easier to do a long run when you set out for a shorter one. At some point I usually reach the point of "well, I feel good. Why not just tack on a few extra miles at this point? I've run this far already, might as well knock off a long run". About half way back to SM, I decide after the golf course, I would also add in a loop up to the toll booth, brining the total to 16 miles. On my way back from the toll booth I toyed with the idea of doing another 4 and checking off a 20 miler, but decided against it. I felt good, but didn't want to make too big a jump in my long run miles. With the excepetion of my hamstring, I've been injury free and would just as soon remain that way.
271 miles down...229 to go...
Tuesday, March 1, 2011
Eaton's Neck
Yesterday I woke up to rain...yeah, better than snow...so I hopped on the spinbike for an indoor cross training session. I tuned in a VH1 Classic on-demand...an early 1980s U2 concert. Bono had a mullett. It was pretty funny. This morning I woke up with fresh legs and decided to head out to Eaton's Neck for a 13 miler.
This is another one of my favorite runs, although considerably more enjoyable in the summertime when the sun and heat allow you to enjoy the beach views a bit more. Years ago, before 9/11, I used to be able to run to the lighthouse at the Coast Guard station. Now the road to the lighthouse is plastered with "no trespassing" and warning signs. I've thought about running there anyway and pleading ignorance "oh, I thought you meant cars..." if I should get stopped, but figured better safe than sorry. In any case, a run out to Eaton's Neck now ends at its farthest point, Sand City beach. Having spent an afternoon at this beach - once - it would actually be better named Rocky No Sign of Sand City beach. But as a turnaround point for a run, it fits the bill.
It's an easy, breezy, hilly out and back course and today I felt pretty good on it. Still no sign of speed, but when I finished, I felt like I could have gone back and done it again...a good sign. I'm starting to settle into the longer runs and have reached a point where a shorter, say, a five or six miler, would feel too easy. With another 5 weeks or so before I have to taper I'm feeling good about the race. I've resigned myself that I will have to run it as a tourist since it's unlikely my hamstring will be better before, but I'm OK with that. I'm happy to slow down and take in the scenery.
232 miles down, 268 miles to go...
This is another one of my favorite runs, although considerably more enjoyable in the summertime when the sun and heat allow you to enjoy the beach views a bit more. Years ago, before 9/11, I used to be able to run to the lighthouse at the Coast Guard station. Now the road to the lighthouse is plastered with "no trespassing" and warning signs. I've thought about running there anyway and pleading ignorance "oh, I thought you meant cars..." if I should get stopped, but figured better safe than sorry. In any case, a run out to Eaton's Neck now ends at its farthest point, Sand City beach. Having spent an afternoon at this beach - once - it would actually be better named Rocky No Sign of Sand City beach. But as a turnaround point for a run, it fits the bill.
It's an easy, breezy, hilly out and back course and today I felt pretty good on it. Still no sign of speed, but when I finished, I felt like I could have gone back and done it again...a good sign. I'm starting to settle into the longer runs and have reached a point where a shorter, say, a five or six miler, would feel too easy. With another 5 weeks or so before I have to taper I'm feeling good about the race. I've resigned myself that I will have to run it as a tourist since it's unlikely my hamstring will be better before, but I'm OK with that. I'm happy to slow down and take in the scenery.
232 miles down, 268 miles to go...
Subscribe to:
Comments (Atom)