Day 123: 5/3: Run #109: 6.58mi, 59:27, Bear Mountain NY

The North Face Endurance Challenge 2013:  Marathon Relay

This is the race I've visualized on all of the 108 runs before today.  This is what I thought of when I was dragging myself out of the house at 5am in the middle of winter.  This is what got me through countless workouts.  This was my 4th shot at The Bear.

Kia and I arrived around 10:00am for the 11am start and Joe showed up a few minutes later.  I would be running leadoff and Joe would be running second for our team "Nice Calves".  Funny, Joe and I have been running on relays since we were 16 or so and so have Chris and Matt - our 3rd and 4th legs.  It was about 10 degrees hotter than I would have liked, and definitely one of the hottest days of the year so far.  After some dynamic stretching, I lined up with the 47 other people running the first leg and we were off.

With the beginning of the race being on pavement, people tend to start this race too fast.  I settled into about 8:00 pace, which would be fine for the opening section, before the uphills started.  I entered the trail around 20th place or so, and the climbing would begin.  I hadn't been on the trail more than a few minutes when my calf started tightening.  When my calf tightens up, it doesn't get better, it gets worse.  Thoughts of the dreaded three letters "DNF" entered my mind for the first time since my only half marathon a few years ago.  Running uphill for three miles seemed impossible. 

Somehow I climbed the 700 feet in those 3 miles and was actually passing people.  My legs (calf notwithstanding) were strong from training and lifting and I was pacing myself nicely up the hills, taking short strides and completing this section of the race without walking for the first time. I couldn't have been happier with my first three splits, staying under 10:00 for miles 2 and 3 was a huge win:

Mile 1:  8:41
Mile 2:  9:46
Mile 3:  9:51

Miles 4 and 5 aren't my concern - they're my strength.  Strangely enough, I passed enough people on the uphill that I ran these miles pretty much alone, bombing down the hills with reckless abandon as usual. I definitely would have picked up another full minute here if I was running healthy.

Mile 4:  7:28
Mile 5:  8:07

At this point, I'm at 43:53 for 5 miles and while the pace is great, my leg is almost completely shot.  In addition, my Inov8 shoes that I wore to combat the rough terrain are causing me to blister badly.  This next 1.5+ miles was going to be a battle and it is probably the deepest I've dug in any race I've ever run.

Everything hurts and I've caught a guy who looks like he should be crushing me.  We battle back and forth along a thin stretch of cliff side and navigate down a shelf that would rip you to pieces if you fell.  I am hopping with two feet from place to place and it's just taking everything out of my legs.  This 400ft descent in less than a mile is not gradual, there is no bombing on this decline.  With about a mile to go, I'm pretty much limping and when we hit the 200ft climb over about .25mi, my legs simply don't work.  I alternate between hobbling and walking as another runner comes in from the adjacent trail.  Is she cheating?  Was she lost?  The anger that I just climbed this brutal stretch covered in grapefruit-sized rocks has me really steamed. 

I somehow turn my hobble into some sort of a run and it feels like there's a knife in my leg.  I emptied the empty tank the best I could and came across in 12th place, but just 4 seconds behind 9th place and 1 second behind 10th and 11th.  As Joe took off after our rivals, I looked at my watch and realized that somehow I had run a PR on one leg.

Mile 6:  10:24
Mile 6.58:  5:14

My official time was 58:26, almost two minutes faster than my previous best.  I'm not sure how I could have been so far off with my watch but I was pretty delirious when I finished and I know I stopped it a little late.  Our team finished in 4:07, a respectable 8th overall; as Matt blazed our anchor leg in a crazy 52 minutes. 

I spent the rest of the weekend limping and dressing my blisters (4 big deep ones on each foot).  And I wondered what I could be if I could just stay healthy.  Just 3 weeks off of a 2-week layoff from my PRP treatment and I ran under 59 on a bum leg.  If my calf hadn't acted up, I put myself in the 57's and if I could train how I wanted to?  It's frustrating that every time I get fast, I get hurt.  So here I am hurt again, searching for answers and yearning for punishment.

Day 122: 5/3: Rest Day

Day before North Face, calf still not feeling great.  Since I'm not a slave to the streak anymore, I thought this was the best move. 

Day 121: 5/2: Run #108: 3.33mi, 29:19, Clifton NJ

Today was supposed to be a nice easy 3-4mi on Garrett Mountain but my calf got tight and I immediately started walking.  Two days till North Face and this is definitely concerning. 

Day 120: 5/1: Run #107: 3.00mi, 22:30, Weehawkin NJ

Finally caught up on my posts.  Did 0.25mi intervals today at approximately 7:30 pace.  Legs still not feeling too snappy.  Trying an easy trail run tomorrow and then a "rest" day Friday before getting eaten alive by the Bear on Saturday.

Day 119: 4/30: Run #106: 2.73mi, 20:20, Jersey City NJ

Quick workout and then a run home from the gym.  My schedule has been killing me lately.

Splits
8:23
7:59
3:58

The Workout
Pullups:  3x7
Pushups: 3x15
Ab Straps: 3x12

Day 118: 4/29: Run #105: 1.25mi, 10:00, Hoboken NJ

If it seems like the 5am runs are getting old it's because they are.

Day 117: 4/28: Run #104: 6.76mi, 1:03:00, Bear Mountain NY

Matt and I went on our scouting run today.  Unfortunately we didn't find the right trail till we were almost done.  We did about 600ft of climbing rather than the 800+ that we'll do next weekend.  My body just felt awful after not sleeping much in the last few days.  Hopefully I can run faster next weekend, the climbs will be more extended and the course will be more difficult.  Running leadoff I'll have to deal with a crowded trail too.  This run definitely didn't instill confidence in me for breaking the 1-hour mark but it was good to get the miles in.  Hopefully I feel fresher 6 days from now.

Splits
10:30
10:05
9:50
8:28
8:39
5:52

Day 117: 4/27: Run #103: 3.00mi, 22:53, Weehawkin NJ

Interval workout on the track, extremely hungover.  0.25mi warmup, 12 laps of intervals, slow 0.25mi cooldown (effected the final split).

Splits
7:38
7:17
7:59

Day 116: 4/26: Run #102: 1.25mi, 10:00, Hoboken NJ

More busyness meant another 5am run today - don't mind cutting the distance with a long run on Wednesday and Sunday.

Day 115: 4/25: Run #101: 1.25mi, 10:00, Hoboken NJ

Another fun 5am run.  Felt a little sore from the trails yesterday but kept a decent pace.

Day 114: 4/24: Run #100: 6.50mi, 1:03:00, Millburn NJ

Today I hit mile #200 at the beginning of my run.  This was a lot of technical trails and hills so I wasn't too concerned about time.  Felt pretty strong, especially going uphill. 

Splits
9:42
10:04
10:57
9:02
7:57
9:23
4:30

Day 113: 4/23: Run #99: 1.00mi, 8:00, Jersey City NJ

Quick one today because it was a rest day.  Went to get my calves massaged after, we'll see how tomorrow's run reacts to that.


The Workout
Supersets
6 Pullups/12 Hanging Leg Raises
12 Bosu Squats/15 Pushups


199.23 Miles over 99 runs this year so far, 2.01mi/run.

Will hit #200 on the trail tomorrow.

2.86mi/run since returning from injury.

Day 112: 4/22: Run #98: 4.50mi, 45:00, West Orange NJ

Strangely today went exactly how I wanted.  A slow trail run between 4 and 5 miles to test my calf.  Found a couple new small trails and just kind of roamed around at a very casual pace to make sure I wouldn't tighten up over this distance.  Hopefully I'll get a 55 minute run in on Wednesday and then run Bear Mountain for practice on Sunday for 6.5mi.

No splits today because I forgot to restart my watch after losing the trail for a minute around mile 2.

This concludes my 2nd week back from injury at 17.86mi despite only running 6 days (last week was 16.51 on 6 days).

Day 111: 4/21: Run #97: 2.90mi, 21:47, Weehawkin NJ

Another day on the track.  As the pain in my calf is slowly subsiding I've been popping anti-inflammatories, rolling it out post-run and tiger balming religiously.  Mostly though, I've been able to feel out what I think it can and cannot handle.  I'd rather do workouts that are beneficial and build on them than blow my calf up and be hung up for a couple days. 

Today's workout was intended to get me moving at a good pace over a longer period of time.  At this point my longest hard effort had been 800's so today I stretched it out to repeat miles.  In the back of my mind I was hoping to do three of them but after number two I was feeling a little shaky in the calf and wanted to keep my schedule for the rest of the week, including a trail run tomorrow.  Half mile warmup, 0.40 cooldown was a jog to the train.  I pretty much hit right where I wanted on the pacing with these, felt pretty good and didn't tire out much. 

Repeats
Mile 1 - 7:10
Mile 2 - 7:00

Day 110: 4/20: Run #96: 3.13mi, 26:58, Paterson NJ

Had a really early errand to run before heading to my parents house on Saturday morning and I had to find time for a run.  After picking out some granite for the shore house and before picking my brother up to go to the Mets game, I stopped at Garrett Mountain.  This was the first time I would run "Manure Mountain" by myself and without my guide Matt.  Yeah there is horse manure EVERYWHERE because the horses use the same trails here as the people.  It makes the trail way more technical having to hop over that stuff every other step. 

I tried to follow the normal loop but ended up making a few weird turns.  The good news is that it's pretty small and I eventually found some familiar trails and finished on the brutal uphill pretty strongly.  I've been trying to deal with hills better and shortening my stride this time helped quite a bit- not to mention that it was grass rather than rocks.  I think my pacing was very good, speeding up on the second mile and running a 9:51 for 1.13 miles to finish off, mostly uphill. 

Splits
8:44
8:20
8:50
1:01

Day 109: 4/19: Run #95: 2.76mi, 22:29, Weehawkin NJ

Another day on the track, easing back into some speed again with my calf slowly recovering from earlier in the week.  I like the track infinitely more than the road so now that it's nicer out I'm trying to get there instead on non-trail days.  I think the lighter impact serves me better and a 2-3 mile workout on the track will get me stronger than a 2-3 mile slog around Hoboken, hopping up curbs and dodging cars.

The Weehawkin track is located in a absolutely beautiful spot with panoramic views of the NYC skyline.  The only problem is that the people have no idea how a track should operate.  People are walking in lane 1 all of the time, there are little kids running all over the place, not to mention people walking across to the soccer field directly in front of runners.  They really need some "runners only in lane 1" or "no ball playing on the track" signs, they would go a long way.  I actually had to hurdle an uncoordinated four year old who somersaulted into lane 1 after missing trying to kick a soccer ball to his dad. 

Anyway, the workout was an easy one today.  Half mile warmup, 25 squats, 1mi of ins-and-outs, 25 squats, 1mi of ins-and-outs, 25 squats, quarter mile cool-down.  The squats were designed to imitate hills since I didn't have any to run on today.

The Workout (gym part)
Pullups- 4x5
Ab Straps- 3x10
Renegade Rows- 3x10x25
Twists- 3x12x65

Day 108: 4/18: Run #94: 1.2mi, 10:00, Jersey City NJ

Calf still not feeling so good but it's time to get moving again.  Did 10min on the spinning bike, 10 min run, 20min spin.  Went home and biked for 30 more minutes so that's 70 minutes of cardio.  Trying to hit the track tomorrow and the trail on Saturday...hopefully.

The Workout
Decline Bench - 3x10x135
Incline Dumbell Bench- 3x10x40
Cable Flys- 3x10x85
Hanging Crunches -  3x8

Day 107: rest day

I really didn't want to have a rest day today but I was limping just trying to walk around.  Right now my goal is a PR at North Face and I have to do everything possible to get there.  Part of the streak was just a vehicle to crush this race in the first place.  Now that the streak has been broken, I'm not going to kill myself running one mile on a cramped leg - I'd rather make sure I can get a long run in a few days from now.  I don't plan on skipping any days but I have to be smart.  Did 20 mins on the bike to loosen up and will ease back in tomorrow.

Day 106: 4/16: Run #93: 3.37mi, 31:13, South Orange NJ

My plan for today was to do the same loop that I did on Saturday except to really ease into the first two sections and then hit the hill harder at the beginning of mile 3.  Less than a quarter mile into the run I knew my calf was going to be an issue as it was already tightening up.  I tried to focus on my 3:2 breathing ratio, hoping that it would take my mind off of it.  The result was going out a little faster than planned and my calf being the worst post-run that it's been all year.  Nonetheless, this pace is essentially dead-on my North Face goal pace, albeit on an easier and shorter course.  8:00 miles are coming a lot easier right now on days that I feel good but I still need more uphill training - and more days of feeling good!

Splits (difference from Saturday)
8:02 (-0:50)
8:26 (-0:14)
11:06 (-0:16)
3:37

Day 105: 4/15: Run #92: 1.28mi, 10:13, Hoboken NJ

Today I ran home from my haricut, creative right?  Really felt crappy running on pavement compared to trail and track but it was my rest day so I just cruised through a quick run.  This puts me at 16.51mi for a 6-day week. I'll be looking to exceed 20 for the next two weeks and if that happens, I will hit 200mi for the year on next Monday or Tuesday.  With that milestone I'll also make a $200 donation to the National Parks Conservation Association.

Splits
7:54
2:18

The Workout
Pullups - 4x5
Seated Row Machine - 3x10x90
Lat Pulldown- 3x10x100
Ab Machine- 3x15
Cable Twists- 3x12x65

Day 104: 4/14: Run #91: 2.50mi, 19:00, Weehawkin NJ

Slow 0.25mi warmup and cool-down with 4x800 at 7:00 pace as the workout on the track in Weehawkin.  This was supposed to be 5x800 but my legs were really sore after 4 so I called it quits.  This still puts me at about 16mi in the 5 days since I've been back so I'm not too worried.  I don't think I'm coming back too quickly because I do have a huge mileage base with only a 12-day layoff.  I've been religiously using the foam roller and compression as well as ice and anti-inflammatories to try and push through to North Face.

1:  3:33
1:45
1:48

2:  3:27
1:43
1:44

3:  3:27
1:45
1:42

4:  3:28
1:45
1:43

Day 103: 4/13: Run #90: 6.00mi, 55:53, South Orange NJ

Today was a weird, weird day on South Mountain.  After spending the whole day in the car, I arrived a little before 6pm to perfect weather.  I decided to run my favorite orange loop backwards, targeting about 3.5 miles but doing the first mile on a non-technical section.  I was wary of tightening up as I did two days earlier so I tried to take it pretty easy.  Right before the first mile clicked off, I fell badly, tripping forward (the same way I always fall) and took a chunk out of my palm while bruising the outside of my knee. 

I shook off the fall and coasted the next mile which was mostly downhill.  Then when it changed to straight uphill, the trail beat me and I had to walk a couple sections.  I think that little rest helped me catch a second wind though because I finished up the orange loop relatively strong despite some more uphill.  My IPod also seemed to play a string of great running music and I was running free and easy at 3.5 miles when I got to the end.  I actually felt so good that I decided to lengthen my run to 4 miles, then 5, then 6.  At 5.95 miles, a mere 30 seconds or so from stopping, I spilled again right on the same spot and now had a really bloody hole in my hand.  A small price to pay for this breakthrough run. 

Splits
8:55
8:40
11:22
9:08
8:50
8:55

Day 102: 4/12: Run #89: 2.00mi, 15:42, Weehawkin NJ

Despite having a tight calf all day, I forced myself onto the track thinking that the surface might be easier and I think I was right.  Other than 30mph driving rain, it was a pretty good interval workout.  I did six laps of 100m intervals with a one lap jog on either end. 

Splits
7:52
7:44

Day 101: 4/11: Run #88: 2.88mi, 27:28, South Orange NJ

Took an easy trail run with Nick today.  My footwork was terrible and my calf tightened up about halfway in to this run.  I really couldn't be more discouraged, it seems like a big setback that I'm not fully recovered with 3 weeks till North Face.

Splits
9:21
9:38
8:29

Day 100: 4/10: Run #87: 1.85mi, 18:00, Jersey City NJ

Wow, how depressing that the first day back is day 100!  I still plan on trying to get to 365 runs this year and I'm 12 behind right now. 

Nick and I worked out and then did a nice easy jog along the JC waterfront.  Felt a little creaky in general but my bad area felt ok during the run and the day after.  That being said, it usually felt fine on super easy days anyway.  Trail tomorrow- weather permitting!

Trying to increase my lifting reps up till the North Face race.  I've also been working core pretty hard and trying to watch my diet.  I figure if I can get the rest of my body in better shape it might make up for the lapse in training.  Looking to be around 158-160lbs on race day (traning weight 165).  During the time off I biked every day of the second week, working up to 70 minutes.  Hopefully all of this helps a bit.

The Workout
T Cable Curls- 12x30, 2x10x35
Rope Pullovers- 12x80, 2x12x90
Iso Dumbell Curls- 3x8x30
Dip Machine- 3x10x90
4-Way Barbell Curls- 8x45

Return to Action

Back in the gym the past couple days but more importantly, did 20 mins on the stationary bike yesterday.  I can't believe I'm missing the change to warmer weather right now but I'll be hitting the bike harder and harder each day till I can run again.  A little swelling left but all the pain is gone, hopefully this is working!  I'm planning on hitting the trail 3-4 times per week once I'm training again- hopefully the reduced impact will allow me to do more miles. 

Day 87: 3/28: Streak Broken

I have a two week recovery period that starts today.  It really sucks not to run, but if this works there is no way I will have any regrets.  In a few days I'll start lifting and biking, just have to stay away from impact for a while.  I believe that if I can train hard upon returning, I'll still run North Face with the same time that I would have gotten otherwise. 

As far as the streak and raising money for charity, I still plan on donating $1 for every mile I run to the National Parks Foundation and I plan on still running 365 times this year to honor my commitment.  If I am healthier I'll be able to do enough 2-a-days to make up for the time lost.  I couldn't really think of a better solution, I needed to address this chronic problem before it completely shelved me for the 5th time in the last 4 years. 

Day 86: 3/27: 1.00mi, 8:15, Hoboken NJ

Just had time to squeeze in a mile, some deadlifts and squats before my procedure today. 

After taking two vials of blood from my arm, they spun the blood in a centrifuge to separate the platelets and plasma from whatever else is in blood.  They used Lidocaine, a local anesthetic to numb me and then using a combination of ultrasound and my MRI imaging, they determined the exact spot for injection.  Once it was determined, the doctor injected the Platelet Rich Plasma into my leg, making several small injections along the affected area.  By nighttime I was experiencing a lot of soreness as the numbness wore off.  Now I sit and wait, and of course, hope.

Day 85: 3/26: 4.50mi, 39:02, Hoboken NJ

Back home in the cold, woke up at 4:45am to get my last long run in before my streak breaks.  My leg did not feel good for the last couple miles and I really believe that I have no choice but to try PRP if I ever want to run hard and fast again.  There have been times when I've felt really good and even fast - I want to be able to push myself again.

Splits
8:54
8:33
8:37
8:32
4:25

Day 84: 3/25: 3.00mi, 24:00, Austin TX

Hit the treadmill pretty hard today for a bit of a speed workout, in and out 200's for 2.5mi with a .25 warmup and cooldown on either side.  Worked the last 8 reps up to 9.0 speed with rest at 6.5.

Day 83: 3/24: 3.84mi, 32:48, Austin TX

Not messing around with just a few days till PRP.  Ran through some pain but made the most of things and explored a little more of the Lady Bird Lake trail. 

Splits
8:38
8:41
8:18
7:08

Day 82: 3/23: 1.00mi, 9:00, Austin TX

Still tight from yesterday, not able to enjoy the perfect running weather!  Treadmill, then a leg workout.

Day 81: 3/22: 2.76mi, 22:34, Austin TX

Discovered Austin on a nice run in 60-degree weather.  This is a great active community with a trail that runs for miles along Lady Bird Lake.  Bikers and runners are everywhere, not to mention tons of people out on the water rowing, kayaking, etc.  My leg wouldn't cooperate though and my calf cramped up right after I found the trail.  Had to cut the run short.

Splits
7:48
8:27
6:18

Day 80: 3/21: 1.00mi, 8:30, Jersey City NJ

Treadmill crap at 5am - traveling to Austin later.

Day 79: 3/20: 1.50mi, 12:00, Jersey City NJ

Did lap #5 at 8.7 speed. 

Having trouble posting workouts finding the motivation to post with PRP treatment next week.

Day 78: 3/19: 2.70mi, 22:00, Jersey City NJ

Treadmill workout
3 rounds:  4min at 6.5-7.0, 2min at 9.0-9.5

Lifting
Shoulder Press Machine: 1x12x90, 2x8x110, 1x6x130
Dumbell Hang Clean: 3x10x30
Cable Upright Row: 3x10x110

Day 77: 3/18: 1.00mi, 8:30, Hoboken NJ

The guy I was running next to stunk so bad.  This plus 10+ miles in the last 4 days meant a 1 mile recovery run.

Day 76: 3/17: 2.00mi 17:00, West Caldwell NJ

Worked on hurdles at the high school track with little brother Kenny and then ran home- good times!  Can't wait to go to some of his meets this year. 

Day 75: 3/16: 3.00mi, 24:30, Hoboken NJ

Need to find these splits...

Day 74: 3/15: 2.00mi, 17:30, Jersey City NJ

Ran with speed gradually increasing on treadmill after lifting.

I've been bad with my posts lately - will get better again soon!

Day 73: 3/14: 3.41mi, 31:39, South Orange NJ

Daylight Savings + Getting to Leave Early Once a Week for Exercise = 1st Weekday Trail Run of the Year

Still sore and black and blue, I thought I could do a real run today because my swelling had gone down.  It definitely loosened up in the beginning and got a little sore towards the end.  The good thing was that my pace remained pretty consistent and I felt pretty good otherwise.  Tons of mud on the trail but I was just happy to be out there.  I'm planning on starting to train hard up until my treatment in two weeks.

Splits
9.11
9.28
9.20
3.39

Day 72: 3/13: 1.00mi, 9:00, Jersey City NJ

I felt a little looser today but my injury area was completely black and blue in addition to the normal pain.  This was a 5:30am workout so I didn't have time for too much else.

The Workout
3 Rounds:  Row 400m, 15 pushups

Day 71: 3/12: 1.00mi, 10:00, New York, NY

Today I could barely walk.  My injection areas were extremely sore and swollen.  I dragged myself to the gym and pitter-pattered out a mile on the treadmill.  Very Slowly. 

Day 70: 3/11: 3.00mi, 25:00, Gillette NJ

Today I went out to the NJ Sports Medicine and Performance Center in Gillette to see Dr Silberman.  I found him online while googling Platelet Rich Plasma treatment.  He is a runner, cyclist and triathlete so I thought maybe the third doctor I've seen could be the answer.

After explaining my symptoms he suggested that they test me for Compartment Syndrome.  This is something that I always thought was a possibility, I had some symptoms but not all of them.  Mainly, I was lacking the tingling and numbness symptoms.  The test for compartment syndrome is not pleasant.  I wasn't looking at the big needles that were being shoved into two areas of my lower leg but it felt like the leg's version of a root canal.  They numb your leg in two places with deep injections of lidocaine and then put a large needle into the same areas to essentially make a hole in which they insert the testing mechanism.  They then measure what seems to be the equivalent of blood pressure within the compartments (which are areas where fascia hold muscle and tissue in place). 

After taking two measurements in each area they put you on a treadmill and try to get you to run until your symptoms surface.  After running on as much as an 8% incline (which I've never done before) at speeds of 7 to 7.5 for 3 miles, my leg started to get a little tight.  It was a weird feeling since the area was numb but I was about to drop dead anyway. 

After the next series of tests the results were almost exactly the same, meaning a negative test.  Running out of options, I made an appointment for Platelet Rich Plasma Treatment.  This is a related procedure to what Kobe Bryant, Chris Canty, and various other athletes have experimented with.  The testing and results have had mixed results but I'm willing to try anything.

Day 69: 3/10: 1.1mi, 9:00, Hoboken NJ

3 days in Florida, too many drinks and a few cigars, very little sleep.  One of the worst miles yet!

Day 68: 3/9: 2.75mi, 25:00, Tampa FL

Today mad me look forward to spring, 60 degrees with a light breeze in Tampa.  I felt pretty good for the first time since my calf tightened up six days ago, just a cruising pace along the river.

Day 67: 3/8: 1.00mi, 9:00, Clearwater FL

After arriving in our Clearwater, FL hotel at 1am and drinking till 3:30, I had to squeeze in a mile before our 7:30am departure for fishing.  I managed to get up at 6:30 and slog one out on the hotel treadmill. 

Day 66: 3/7: 1.00mi, 8:45, Jersey City NJ

Last workout before Nick's bachelor party, incident free day on the treadmill again.

The Workout
Skull Crushers (on bench)- 10x75, 2x8x85
Overhead Rope Pullover- 12x80, 2x10x100
4-Way Curls- 4x10x60
SS- Rocky Curls/Bench Dips- 3x10x30, 3x12

Day 65: 3/6: 1.00mi, 9:00, Jersey City NJ

This was the first day that I started feeling a bit better.  Still taking it slow and hoping to avoid anything too serious.  Catching up on a few days so I don't really recall the gym workout from today.  Played volleyball later in the night as well. 

Day 64: 3/5: 1.00mi, 9:30, New York NY

Squeezed in a gym session before a client dinner tonight.  Still no improvement on the injury front...

The Workout
Horizontal Row Machine: 12x45, 3x8x70
Inverted Pushups/Regular Pushups Superset: 3x10x15
Dumbell Flys: 12x30, 2x6x40
Lat Pulldown V-Bar Grip:  3x8x110

YTD Stats thru week 9 (ended yesterday)
Miles:  115.52
Time: 17:20:59
High Week: 15.1
Low Week: 9.50
Last Week: 13.14

Day 63: 3/4: 1.00mi, 9:30, Jersey City NJ

Bad news with my calf.  Took it upon myself to make an appointment with a Sports clinic that does PRP treatment (Platelet-Rich Plasma).  This is the 4th time I've injured it and nothing seems to work. 

The Workout
Upright Row- 12x70, 3x8x90
Hang Clean- 12x70, 3x6x90
Squat Machine- 3x10x90
Plate Rotations- 4x10x35
Ab Machine1- 3x80x12
Ab Machine2- 3x15

Day 62: 3/3: 2.91mi, 22:54, Jersey City NJ

Today I did the loop through the heights, heading up the viaduct on 14th St in Hoboken and then South back to 2nd Street in Hoboken.  It's a loop that has a steep climb and a long easy decline.  I don't know if it was the climbing or the descending but around 2.5mi my bad calf started acting up.  When I stopped it started to tighten up and tonight I'm extremely hobbled.  This is the closest the streak has gotten to ending, I'm hoping I can hobble through a mile at the gym tomorrow without further injuring myself.  So far I've done Tiger Balm, anti-inflammatories, and calf cramp pills without any relief.  I'll sleep in tights tonight and hope for the best tomorrow.

Mile 1:  8:37
Mile 2: 7:27
Mile "3": 6:49

Day 61: 3/2: 3.10mi, 30:30, South Orange NJ

Today we got Joe back on the trail for the first time this year and got Nick on the trail for the first time ever.  Nice easy run along the ridge trail from Turtle Back Rock.

Day 60: 3/1: 2.38mi, 20:00, Hoboken NJ

Ran home from the gym today.  Driving in to Hoboken is a pain but running into Hoboken might be even worse.  None of the drivers are looking out for runners and none of the roads accessing Hoboken from the South provide easy places to cross streets, it pretty much always requires stopping your run and waiting for an opening.

The Workout
Curls with "bench" barbell:  12x45, 2x8x65
Rope Pushdowns: 12x100, 10x110, 8x120
One arm hammer curls (incline):  3x8x30
Skull Crushers: 12x55, 10x60, 8x65

Day 59: 2/28: 1.25mi, Jersey City NJ

Gym, run, volleyball. 

The Workout
Incline Dumbell Bench: 12x50, 10x55, 8x60
Incline Machine Single Arm: 16x90, 2x12x110
Lat Pulldown: 3x10x120
Ab Machines: 4 sets of 15 alternating machines
Cable Flys: 12x80, 2x10x95
Rope Pulldowns: 12x70, 2x10x80

Day 58: 2/27: 1.25mi, 10:45, Jersey City NJ

Days like this make me realize why I always had such a hard time running more than three times per week in the past.  Client dinner meant I had to wake up at 5am to go to the gym, which meant I was getting less than 6hrs of sleep for the second night in a row.

The Workout
5  Rounds - Row 250m/12 pushups

Day 57: 2/26: 1.25mi, 10:05, Jersey City NJ

Today was day number one of increasing my rest days from 1mi to 1.25mi.  It's time to start bumping the mileage up and this should help a little bit.  After a legs workout with Nick my legs felt totally dead but eventually loosened up and I ran my last quarter at 6:57 pace. 

The Workout
Squats - 1x12x45, 2x10x95
Push Press- 12x60, 10x70, 8x80, 6x90
Kettlebell Swings- 25x30, 20x35, 15x40, 10x45
Superset Ham/Quad Machines- 3x10x50

Day 56: 2/25: 1.35mi, 11:30, Newark NJ

Stopped at NYSC in Newark today before going to Dinosaur BBQ, before going to a basketball game that I'd like to erase from memory.  Easy treadmill run after lifting.

The Workout
Crooked Bar Curls - 45x12, 55x10, 65x8, 75x6
Tricep Pullover w/Rope- 70x12, 80x10, 90x8, 100x6
Cable Curl- 2x65x10, 2x80x8
Crossbody Tri w/Rope - 2x10x35, 2x8x40
Ab Machine- 2x15x65, 2x12x80

Day 55: 2/24: 2.39mi, 16:57, Caldwell NJ

A lot of downhill in this run to the gym today.  I tried to keep my strides short and managed to feel pretty good.  Single mile day tomorrow in beautiful Newark.

Mile 1: 7:10
Mile 2: 6:55
Final 0.39: 2:52
Avg Pace: 7:06

The Workout
5 Rounds:  5 pullups/10 pushups/10 bosu squats
3 sets of situp machine till it hurts a lot

Day 54: 2/23: 3.10mi, 24:15, Hoboken NJ

Cold rainy day in Hoboken on Saturday.  It was nice that there weren't a lot of people around but something about the rain makes people not clean up after their dogs.  I did some slick maneuvering and manged to avoid stinky shoes.  Times are getting better but pace consistency still sucks:

Mile 1: 7:48

Mile 2: 8:14

Mile 3: 7:26

Final 0.10: 0:45

Avg Pace: 7:49

Day 53: 2/22: 1.00mi, 8:30, Jersey City NJ

Another early morning mile since I had plans after work.  I was supposed to lift as well but I left my work clothes in Kia's car and had to take the train out to Liberty State Park to get them - fail.  Looks like rain this weekend but highs in the low 40's are a welcome change for sure. 

Day 52: 2/21: 2.01mi, 17:32, Hoboken NJ

Busy day today - gym, run, volleyball, run.  Leg feeling a bit better with some glucosamine and anti-inflammatories. 

The Workout
Deadlifts - 12x65, 10x85, 2x10x105
Lat Pulldown- 3x8x120
Incline Dumbell- 10x50, 2x8x55
Cable Twists - 3x10x70
Fly/Closegrip Dumbell Combo- 3x8x30

Day 51: 2/20: 1.00mi, 8:40, Jersey City NJ

This 5am thing is getting old pretty fast.  I was so exhausted this morning that I fell asleep on the light rail on the way to the gym.  Didn't have much time so just ran a mile (calf still bugging me) and then did this:

The Workout
5 rounds:  Row 200m, 10pushups

Mileage to date: 92.53
Time to date: 14:08:01
Days on Road: 20
Days on Trail: 7
Days on Treadmill: 24

Day 50!: 2/19: 1.00mi, 8:45, Jersey City NJ

Day 50, wow.  Time flies when you're running slow.  My old calf injury was pretty beat up from slipping and sliding up and down the mountain yesterday.  Went to the chiropractor again, did a quick gym workout and hit the treadmill. 

The Workout
Hang Clean/Jerk - 10x60lb barbell, 8x70, 6x80, 6x90
Shoulder Press Machine- 6x90lb (single), 10x90lb (double). 6x110lb(single), 10x110lb(double)
3 sets of 15 squats on the Bosu Ball (post-run)

Day 49: 2/18: 3.50mi, 41:37, South Orange NJ

I thought I'd have a nice long run on my day off today but it turned out to be pretty difficult. Despite there being no snow in Hoboken, South Mountain was covered in crunchy snow and ice. The footing was uneven the entire way and it slowed me down incredibly. I turned my ankles all over the place and couldn't get a decent stride going- so much for my long easy distance. Today marked the end of week 7, I'll post updated stats tomorrow.

Day 48: 2/17: 1.00mi, 7:42, Hoboken NJ

After drinking a few too many on Saturday I woke up and puked on Sunday, sat in a car for 3 hours, slept for an hour and then drove 3 more hours home. After finally dragging myself into the freezing cold night, I ran a mile like I wanted to get it over with at around 10pm.

Day 47: 2/16: 1.00mi, 8:39, Deep Creek MD

Waking up at 7:30am to run in the snow at a bachelor party is not my idea of a good time. 4 hours of skiing today following the 6 hours yesterday and my legs are toast.

Day 46: 2/15: 1.00mi, 10:00, Elkridge MD

This was my second midnight mile of the year with early morning skiing on deck Friday. With a stopover at our friends house just outside of Baltimore, I jumped on their treadmill right at midnight to get Friday's run in. Unfortunately their treads were slipping and I had to hold on to the railings so I didn't wipe out. It was probably my toughest mile to date! My legs felt strong skiing on Friday, probably because of my mileage base from running.

Day 45: 2/14: 1.00mi, 8:30, Jersey City NJ

Arms workout at the gym followed by a quick mile. Happy Valentine's Day!

Day 44: 2/13: 1.00mi, 8:30, Jersey City NJ

Time crunch at the gym today and my legs are hating the treadmill.  I've been listening to my legs as much as possible so I don't get derailed and this week there has been pain in various spots.  Running these next few days is going to be difficult in terms of schedule so I might just turn this into a "rest" week of 10 miles or so.

Gym
Decline Bench - 4 sets starting at 135lb working up to max of 2x195lbs and a final set at 1x135
Bent Over Rows- 4 sets working up to 100lb barbell

Day 43: 2/12: 1.00mi, 8:45, Jersey City NJ

A little bit of leg soreness today after a couple of harder days and the squats yesterday.  Today was a 5am wake-up so I did a short workout at the gym and followed it up with an easy treadmill mile.  My schedule this week is crazy and it's going to be tough to find running time.  It's one week from day 50 though, gotta keep working.

This Morning's Quick Workout- Shoulders
Clean & Jerk - 4 sets working up to 6x80lb barbell
Upright Cable Row- 4 sets working up to 7x120lb

Day 42: 2/11: 1.75mi, 14:45, Jersey City NJ

Today I went to the chiropractor for the first time since October and got my neck and back worked on.  I also got my hips adjusted and felt pretty good afterwards.  They checked the strength in various parts of my hamstrings and identified a few issues in my hips.  I had x-rays done too some hopefully I can get straightened out and prevent any injuries. 

Once I got to the gym I did a pretty simple treadmill workout, an interval format that's a good way to train your legs for a certain pace, or even your race pace.  After a 0.25mi warmup at 6.0 to 6.5 speed, I did 0.50mi at 8.0 speed, or 7:30/mile.  I then dropped back down to 6-6.5 for 0.25mi and amped back up for another 0.50 at 7:30 pace.  Ideally, this workout would be done on a track (because treadmills suck), but the treadmill is a good way to force yourself into a consistent stride and pace. After a 0.25mi cool-down at 6.0, I was done for the day with a little bit of tempo to follow yesterday's LSD (Long Slow Distance for you non-runners). 

Afterwards I did 5 sets of 15 squats on the Bosu Ball.  The Bosu Ball looks like a big exercise ball cut in half with a platform on it.  Squats on the ball (standing on the flat surface) strengthen a lot of your smaller balancing muscles (key for injury prevention), while working your big leg muscles with the squat.  After doing these a few times you would be amazed to see the way your balancing muscles respond.  I followed that up with three sets of 15 situps and headed out.  Early one tomorrow. 

Day 41: 2/10: 3.67mi, 31:37

Today was my first "long" run since I raced last weekend and really the first day that my legs felt pretty fresh again.  I was supposed to do a trail run today put I thought that running in the snow again might be frustrating so I stuck to the roads around Hoboken and the Weehawken waterfront.  I lost my IPod Shuffle and have been running in silence for weeks but I finally loaded up my Nano today and enjoyed getting some tunes going.  It would have been a successful day if I didn't totally wipe out and tweak my neck pretty bad.

Now I'm a little bit notorious for wiping out while running.  I fell several times during the North Face race last year, and I fall on training runs on the trail more regularly than most.  So I ended my run at the grocery store today and as I was WALKING home with my groceries, I slipped on some black ice and ate it.  Somehow I ran close to four miles on icy and snowy sidewalks without so much as slipping and then managed to be lying on the sidewalk during my three block walk back from the grocery store. 

On a positive note, I found this pace calculator:  http://www.runnersworld.com/tools/pace-calculator

Day 40: 2/9: 1.32mi, 13:00, Hoboken NJ

Urban Trail

Having to run every day means having to get creative and plan ahead.  As a blizzard rolled in to the Northeast on Friday, I had to figure out my run for Saturday.  Running in the street with cars didn't seem like a good idea, nor did running on some shoveled and some un-shoveled sidewalks.  Trekking to the gym in these conditions to get a mile in seemed like a pain in the ass since it's over a half mile away.  After midnight on Friday seemed like my best bet.  I grabbed my new Nathan reflective vest and my snow trail shoes (best $35 I've spent in a long time) and headed out.  I ran right in the middle of the streets, going against traffic so I'd be able to see the occasional taxi from blocks away.  I actually ran past my turnaround point because when everything is covered in snow, it all looks the same.  It was strangely peaceful finally being able to run in Hoboken without hopping up and down curbs or worrying about inconsiderate motorists.  Now I get a long rest for my sore hips and back and avoid a inevitably frustrating run.

Day 39: 2/8: 1.10mi, 8:59, Hoboken NJ

Another 5am run before work, and before the blizzard rolls in.  My lower back is killing me, I feel like an old fart.  Should be interesting slash terrible running in the mountains of snow tomorrow. 

Day 38: 2.25mi, 20:00, Jersey City NJ

Treadmill interval workout at the gym.  Started at 6.0 for 3 minutes and then worked up to 7.0, 7.5 and 8.0, dropping back down to 6.5 after each one- one minute on, one minute off.  Had to quit lifting afterwards because I felt trashed, triceps starting cramping. 

I can track the gym and volleyball as well on the plus3network.com site that I mentioned yesterday.  Getting credit for everything should help me become one of the top fundraisers for my charity.  I went back and entered all of my running to date and I'm already in the top 20, so I assume regularly recording all of my other activity should get me up near the top.  I've got a long way to go to catch that zumba instrutor in frist place though!  If you're actually reading this blog, jump on the site and help raise some money for the American Heart Association, it take two seconds to enter your physical activity for the day and they have every exercise category from Zumba to football. 

Fundraising Update

I'm very happy to have stumbled across two websites while reading Runner's World this morning that will help me fundraise this year. 

I am making a page on Crowdrise.com and linking it to the National Parks Foundation.  This is the charity closest to my running heart because of my love for trails.  I want to run some of the great national parks across the country at some point- maybe even one or two this year.  The cool thing about Crowdrise is that I should be able to link the fundraising meter right to the blog.  This is the one that I'll ask people to donate to.

I'm making a second page on plus3network.com, this one partners with corporate sponsors to make donations to charities for your choice based on hours in the gym and miles run.  The sponsors donate to your cause, which is the American Heart Association.  My two grandfathers who passed their love of running to me both suffered strokes at some point so this is something that is very close to my endeavor as well.  I encourage anyone who is active to make a page and be friends with me on the network!

I plan on making a separate donation of $1 per mile that I run to the American Heart Association at the end of the year.

Day 37: 2.10mi, 21:06, Hoboken NJ

It flurried all day yesterday and made the ground just wet enough so that a thin sheet of ice formed on all of the sidewalks overnight.  This morning's 5am run was way more slippery than Sunday's snowy trail race.  Literally every step of this slipping and sliding 2.10 miles involved some sort of bad footing.  Had I realized that the whole run would be like this, I would've gone back to grab trail shoes.  Being that it was 5am and I wasn't planning on running very far, I just went with it.  I definitely did not feel like I was running 10-minute pace but I guess I was just sliding in the same spot enough that I wasn't getting very far.

Great underrated running/training/performance brands:  Stoic, Zoot, Mountain Hardwear, North Face

Day 36: 1.00mi, 9:00, Jersey City NJ

Crossfit workout today and a really sore quad limited me again on the treadmill.  Lubed up the quad with some stinky orange Tiger Balm, I think I'll be good in a day or two.  Today definitely would have been a rest day without this streak, I really don't know if light running on sore muscles will end up speeding recovery or prolonging the pain. 

Today's Crossfit Workout w/Nick
Warmup: 2 Rounds- Row 500m/20 pushups
Workout:  4 Rounds- 10 burpees, 10 dumbell clean/jerk (20lb), heavy rope swings (for duration of other person's burpees)

Day 35: 1.00mi, 8:40, Jersey City NJ

Just an easy treadmill mile after strength training to try and flush some of the soreness out of my legs.  Hips and quads are tight from all of the climbing and descending out on the trail.  I also started feeling my old debilitating calf injury start to flare up at random times throughout the day.  I'm going to start doing calf-strengthening exercises which I stupidly haven't been doing all along and hope that it goes away. 

Day 34: 4.91mi, 45:37, Morristown NJ

Today was the first race of the year -at Lewis Morris Park in Morristown, NJ.  When Matt and I pulled up, temperatures were around 20 degrees and it felt even colder.  The course was all snow or packed snow after a couple of inches fell the night before so I switched from my usual trail shoes to my heavy duty snow trail shoes.  The decision proved to be a good one as I had great footing in the snow despite a clunkier ride in the heavy-duty shoe.

The start of the race was a little unorthodox, as Matt and I stood alone at the front of the line.  Once we took off, we had company after a couple hundred yards, and after the climbing started I let Matt and the a few others take off.  It seemed like endless uphills for the first couple miles and the cold air was zapping my lungs and my legs.  I got passed by one or two people and tried to focus on not trying to hammer up the hills too hard.  I knew that all of the climbing would eventually lead to snowy downhills.  I'm usually the fastest running down a trail, and down a snowy trail would make my advantage even bigger.

I got my first break when I was about to be passed about halfway through the race.  I hurdled a fallen tree in stride and took off down a series of hairpin turns in an all-out sprint.  After gaining about a hundred yards on my chaser, I never saw him again.  Pulling away from someone like they're standing still can really be demoralizing, and there's no better feeling than doing it.

After some more climbing, I had a couple runners in my sights and after a slightly sloped downhill I was quickly on their heels.  I rested behind them for about a minute and then took off as soon as the course turned downhill again.  Another demoralizing pass- I was in a stride that these guys had no chance to match at this point in the race.  I left them way behind and approached another group of five runners.  With all of the snow, it was hard to pick out spots to pass.  Aside from the packed path of snow, even where the trail was wider it was tough to tell what kind of rocks and branches might lay beneath.

After a quick rest behind the new group, I was growing restless.  Only a mile left and I had ground to make up.  A huge fallen tree lay across the course with one big piece on the ground and another piece a couple feet above it.  A line was forming to get through the biggest opening and I had no patience - I went to the lower side, planted my hands on the low part and swung myself through, passing the entire group and taking off on a full sprint down the hill.  I heard a faint "whoa good job" from one of the pack that was now quickly fading.

As the final mile zig-zagged downhill, the trail was narrow and I had to pick the slightly wider spots to bolt past people that I was waiting behind.  After picking off five or six more people, I got stuck behind another group of four.  My watch was creeping towards 5.0, I still had a lot in the tank, and we were still heading downhill.  I needed to pass more people.  The last trail marker on this stretch was about 10 feet before the actual course sharply turned almost 180-degrees.  In European trail running, you can just jump down the slope to the lower hill but in the US it's frowned upon to cut corners.

Once I got to that last marker, I grabbed it and swung myself around it, cutting off the entire group and sprinting towards the bridge ahead.  I freaked out the leader so bad that when he tried to stay with me, his feet went out from under him and if it wasn't for the railing, he would've slid right off of the bridge into a freezing cold stream.  After pausing and seeing that he was alright, I targeted the next pair ahead and was on their heels in no time.  Unfortunately we were on a 6-inch wide trail above the stream and I was stuck with nowhere to pass.  I could feel the finish approaching and was becoming increasing frustrated.  Finally after almost a minute I found an opening and took off, crossing the finish line in an all-out sprint and ending up 6th overall out of 69 people.

I was happy with the result, especially since this was the longest I had run all year and considering it was a snow-covered trail.  Some of the runners that I was passing were from the 10 and 15 mile races so I don't think I positioned myself too far back in the pack.  I still need to get stronger on uphills for sure and will certainly add some hill training before my next race. 

And how rude of me to not mention - Matt finished 3rd overall.  Full results:
https://docs.google.com/spreadsheet/ccc?key=0AicDo8QO8h6gdGxBSkVBcWN0Mm5oMWlfSzAxeW9hZ0E&usp=sharing


Placing
Age Group 1/8
Overall 6/69

Splits
1.00  9:48
1.00  9:17
1.00  9:18
1.00  9:35
0.91  7:40

Day 33: 2.00mi, 24:00, Verona NJ

My wife braved the cold with me to take a jog on the West Essex Trail over by Verona High School.  It was great to run with her for the first time this year and the perfect slow day before a race. 

Day 32: 2.00mi, 17:40, Jersey City NJ

Gym workout followed by some treadmill work.  Started at a speed of 6.0, worked up to 3-minute intervals of 6.0/7.0/8.0 for a minute each and repeated a few times. 

Thinking ahead in month number two, I have some scheduling challenges as usual.  So far I already have a client dinner on the calendar every Wednesday this month and a skiing bachelor party over President's Day weekend.  The one advantage to the hectic schedule is that I really don't need to plan very many workouts.  I don't feel obligated to get my long run in on any particular day, or to rush into speed work before I'm ready.  I can kind of just run what I'm feeling up to on any given day for now and still be progressing.  Next month once I've put a base in, the weather will be warming up a bit and running harder and longer will be a little easier. 

Day 31: 1.00mi, 8:40, Jersey City NJ

One month down.  11 to go.

Just a mile on the treadmill today after a shoulders and legs workout.  Hoping some of the soreness that I have right now subsides by Sunday.  Continuing to do the Pyramid Workout with Nick, which I invented a couplle years ago.  It basically hits each muscle group three times every six workouts.  I'll outline it sometime in the next couple days. 

Month 1 Stats

Miles:  57.93
Time:  8:44:29
Cities:  8  (Hoboken, Jersey City, Millburn, Clifton, West Caldwell, New York, Charlotte Amalie USVI, South Orange)
States:  2  (NY, NJ)
Countries:  2  (USA, St Thomas USVI)
Months To Go:  11

Day 30: 1.34mi, 12:22, Hoboken NJ

I don't know what was worse, playing volleyball after a gluttonous Italian dinner and a few glass of wine or running after volleyball after a gluttonous Italian dinner and a few glasses of wine.  My legs hurt in weird places today, I'm guessing I didn't have the best form yesterday.  It's definitely a 1-mile treadmill day for Thursday.

Day 29: 3.05mi, 24:51, Jersey City/Hoboken NJ

Today I set out to do an easy jog of 3-4 miles.  I didn't anticipate having a hacking cough, or worse, diarrhea- but I had both (don't worry, no pictures).  Just for good measure, throw in the shard of glass that I can't dig out from the ball of my foot.  So I set out after the gym with an easy stride.  It was wet out, but 40-degree temperatures were a welcome change from the recent deep freeze.

Mile One beeped on my watch and I was shocked to look down at a "7"- 7:57, that is.  I wanted to run some easy negative splits for my miles, but I guess I went out way too hard?  I kept the same easy stride going and Mile Two clicked off at...7:43?  Strangely enough, these were two of the fastest miles I've run all year.  Mile Three started in Hoboken right around the same time the water from the gym started sloshing in my stomach with nothing left there to absorb it (see stomach issue, above).  This combined with the constant hopping up and down curbs, trying not to get hit by cars (typical Hoboken run) slowed me down a bit for the final split at 8:42.

My legs didn't feel bad in that last mile, which is definitely encouraging with Sunday's five-miler approaching.  You can never gauge what pace you should be running on a trail, there are just too many hills and technical aspects.  Road pace, however, does give you a feel of how hard you can push yourself on race day.  I surely will end up shuffling up the hills and bombing down them recklessly, as usual.  Hopefully I'm getting a feel for what I can do in between..

Splits:
7:57
7:43
8:42

Day 28: 1.11mi, 7:45, Hoboken NJ

Is my watch broken or did I really do this run today?  My Gamin clicked on after I had already run about 0.25mi (which isn't included here) so I'm wondering if it got an accurate reading.  All I know is that at 5am today, I did not feel like being outside.  It's Monday, I was hungover, it was COLD...again.  So maybe I was actually keeping that pace, who knows.  It pretty much just checked out distance-wise on MapMyRun.com so I'll call it my fastest pace of the year.

I officially registered for my first race today.  Check out njtrailseries.com, this is the circuit that I run on throughout the year.  I placed 3rd overall in a couple of 10k's in the Fall and actually won a 10k in the Spring last year.  The races are typically really small so it's not like I'm lighting the world on fire with these results.  They're well-run though and you see a lot of the same faces from race to race.  There's one guy who looks and dresses like Killian Jornet, he's not particularly good but certainly intimidating! 

STATS Update

Weeks 1-2
Miles:  28.49
Time:  4:21:16
Cities: 5 (Hoboken, Jersey City, Millburn, Clifton, West Caldwell)

Weeks 3-4
Miles:  24.05
Time:  3:37:20
Cities Added:  3 (New York, Charlotte Amalie USVI, South Orange)
States Added:  1 (NY)
Countries Added:  1 (St. Thomas)

Cumulative
Miles:  52.54
Time:  7:58:36
Cities:  8  (Hoboken, Jersey City, Millburn, Clifton, West Caldwell, New York, Charlotte Amalie USVI, South Orange)
States:  2  (NY, NJ)
Countries:  2  (USA, St Thomas USVI)
Weeks to go: 48

Day 27: 2.01mi, 16:39, Hoboken NJ

If there's one thing I'm noticing about running every day it's that I pretty much never get to sleep in.  Got up around 8am for this one, just an easy stride around Hoboken before I had to head into the city to meet some clients at the St. John's - Seton Hall game.  The good news is that "easy stride" suddenly has gotten a little faster.  Despite my outer ankle ligaments being really sore from a slip on the mountain yesterday (had about 20 of them in the snow), I clicked off an 8:40 and an 8:00 with ease.  Not that an 8:40 mile is anything to brag about but I still feel exactly the same as I did running 2 miles in 17:30 two weeks ago.

Day 26: 3.61mi, 37:56, South Orange NJ

Ran my favorite trail this morning at South Mountain Reservation - the Orange Loop.  There was about an inch of snow on the mountain today so this technical trail got a little more technical.  Matt and I were laughing at our terrible splits but it wasn't an easy 10-minute pace.  I wore my snow trail shoes for the first time (My Will Smith high tops as Matt calls them) and found that they were a little clunky but had very good traction. 

This is likely my last trail run before next Sunday's race, a 5-miler.  It will be my first race of the year, and interestingly my first race in the 30-35 age group.  I've always considered this age group more competitive than the 25-29 age group but I'm just glad that I can invite Matt to a race and still have a chance to win my age group!  I plan on doing this one as an easy training run but I'll still bomb down the downhills and hopefully run a smooth race.  I'm not sure how my mileage to date will translate to a distance that I haven't run yet this year but I'll find out soon enough. 

Day 25: 1.00mi, 8:45, Jersey City NJ

I was about to walk out of the gym on Friday when I saw Nick over on the treadmill, which reminded me that I had completely forgotten to run after my workout.  We're going to start our full weights routine next week, it's a system I designed called "The Pyramid".  More to come on that later.  According to Runner's World, only 26% of runners lift weights 3 or more times per week. 

Day 24: 1.64mi, 14:00, Hoboken NJ

I had a very active day today- gym, volleyball, and my coldest run of the year!  16 degrees with a windchill of -1.  I was actually feeling good until my facemask started chafing my neck and I got the sudden urge to pee.  Ended up cutting the run short but if you're dressed correctly, weather doesn't matter.

Got two pairs of trail shoes in the mail today from steepandcheap.com, the great gear website that sells one outdoor item at a time till it's sold out.  Their partner websites whiskeymilitia.com (clothing) and chainlove.com (bike gear) are good to check on too and the main site has an iphone app.  These Saucony's look like high tops but they're actually pretty light and have big traction.  I plan on using them if there's any snow to contend with either on the trail or the road (a necessary incurance policy for my streak!).  For a measly $32, how could I not have a pair of snow running shoes?  The second pair is the original New Balance Minimus Trail, the most comfortable running shoe I've ever worn.  Great for cross-country type courses, not great for bombing down mountains or more technical trails.  They were perfect for Morris Parks Association run last year which took place on a farm.  These were a nice deal as well, just $54.

Day 23: 1.00mi, 8:45, Jersey City NJ

So I got back from paradise yesterday and I have a work event today- already a pain in the ass because it meant I had to wake up at 5am and run.  Problem being, I was in 85-degree temperatures yesterday and this morning it was TEN degrees outside.  The windchill, a balmy 1-degree.  This was not going to work, so I packed my work stuff and headed to the gym.  Did a quick shoulder workout and my obligatory 1.00 on the treadmill. 

Read "Eat and Run" by Scott Jurek over the weekend.  Jurek is the greatest US ultra runner in history, was really interesting to learn about how his career started and how nutrition played a role in his success.  A must-read for vegan runners, if there are any of you out there. 

Day 22: 2.00mi, 17:45, St Thomas, USVI

Last vacation run today, gradually increased speed every 0.25mi, including a warm-up and cool-down at 6.0.  So sick of treadmills. 

Day 21: 2.00mi, 17:40, St Thomas USVI

Treadmill intervals to avoid the heat and humidity. 

Day 20: 1.00mi, 8:45, St Thomas USVI

This was a quick one at 6am on the treadmill. By 7:30 we were on a boat headed for five of the British Virgin Islands. I'll probably stick to running inside the next couple days just because of a lack of options. A little frustrating but it might be better not to acclimate to running in 80-degree weather only to return to the Northeast in a couple of days. Mileage has stayed low for a few reasons lately but it's probably exactly what I need right now to help me hold back and not get too aggressive.

Day 19: 1.32mi, 12:40, St Thomas USVI

Feeling a little ill from a day of traveling and running in hot weather at 7am on vacation isn't a great combination. I kind of ran around the hotel grounds, ended up running through the pool area, up some stairs, and into lots of dead ends. Unfortunately I don't have the option to leave the premises because all of the surrounding roads are narrow with no shoulder.

Heading over to US Virgin Islands National Park later in the day made me wish we had stayed over on St John. With that island being 80% national park, there are trails everywhere. The ones that I saw were nice and well maintained, walking rather than running them was torture. What a great combination it offers, a beach vacation in the Caribbean with a huge national park to run and explore. Something tells me I'll make it back here.

Day 18: 1.52mi, 13:55, Hoboken NJ

Today was the toughest and coldest run to date. I woke at 6am, which is no different than normal but it was 26 degrees out and I had a 9am flight to catch to St Thomas. This was not a day that was easy to roll out of bed but I scratched out a short run and made it another day. Should be interesting running tomorrow with a 60 degree temperature change.

Day 17: 1.0mi, 8:45, Jersey City NJ

Everything hurts today, the good news is it's from lifting and not running.  Hoping lifting my legs is going to help them and not hurt them in the long run.  Tomorrow is going to be an early one before I set off for my first run outside the country.  Posts might be delayed a little over the next few days but the running won't be!

Best Running Shirt- This has changed three times for me over the last year but right now it's Mountain Hardwear's Double Wicked Lite.  38 bucks retail price and good luck finding it on sale but if you're looking for a race shirt it's worth the investment.  Light as a feather, stays dry, doesn't chafe - that's the runners trifecta. 

Day 16: 1.64mi, 15:00, Hoboken NJ

Today was the first time I ran twice- technically.  I went to the gym, ran to my volleyball game (0.64mi) and then took the long way home after for the other 1.0.  It's been a low-mileage week but I'm not going to start trying to push things up till week 4, leading up to race #1. 

Day 15: 3.20mi, 29:00, New York NY

Today was my first official "out of state" run- will be interesting to see how many states I end up with, I'm guessing somewhere around 8.  Just did an easy one along the East Side with Rob, the fumes of the FDR aren't ideal but the run on the water evens it out.  I hope his Nike+ thing was a little off because this time sounds pretty slow!

Based on a conversation that we had, today's review is running underwear!  We are in agreement that the best basket for your eggs are the Under Armour Boxerjock boxer briefs.  They keep you dry, don't ride up, don't chafe, and are way better than running shorts lining.  A little pricey but great for a workout. 

Day 14: 1.0mi, 9:00, Jersey City NJ

Finished up two weeks today and generally speaking, my body has responded well.  I still think my body rather than my mind will be the biggest challenge in the end- but so far, so good.  I also put my first race on the calendar today, a five mile trail race on February 3 in Morristown.

Stats Update thru 2 weeks:
Miles:  28.49
Time:  4:21:16
Cities: 5
Weeks to go:  50

My review today is for a book - Running With the Buffaloes by Chris Lear.  I found this on a Runner's World top books list two years ago and it's definitely a great read for anyone who's ever been on a track team before.  For anyone who hasn't, it's still a great story with some incredible athletic feats woven in.  I want to read it again but I'm afraid Adam Goucher's training being literally twice as fast as mine might get depressing!  All kidding aside, nothing makes you want to get out and run more than a good running book.  So whether you're trying to get out for your first jog of 2013 or you just need a little inspiration for your next workout, check this one out.

Day 13: 2.89mi, 25:00, Clifton NJ

It's sad when I'm running 8:45 miles and I feel like I'm pushing the pace but at least it was on a trail. Weird foggy day at Garrett Mountain today with Matt, trying to evade all the puddles and giant piles of horse doo-doo.

This weekend wasn't as nice as I was hoping but it was still nice to run without gloves and a hat in January. One thing I did wear was my CW-X Ventilator socks which are by far the best compression socks out there. They manage to be light, breathable and supportive all at once. I'm going to try and share more on supplements, gear, etc on here. Since I pretty much try everything, maybe I'll be able to help some other people out.

Day 12: 1.50mi, 11:50, West Caldwell NJ

Thought I was going to hit the trail today but I ran out of daylight.  I only had my Nike Free's and my trail shoes so I decided to do a quicker pace.  What I mean by that is the Nike Free is probably the worst running shoe ever made and I knew I didn't want to put any mileage on even though I was feeling pretty good.  They are like someone took a slipper and put it on top of a pack of marshmallows- for some reason my lower legs don't respond well to the combination. 

Picked up a great retro Nike shirt today "1980 Penn Relays" and it had this attached (runners will enjoy):

Day 11: 1.00mi, 9:00, Jersey City NJ

Shoulders day at the gym with Nick, treadmill after.  Felt old and creaky, hopefully the trail tomorrow makes things better.  I stumbled across a Colombia "Cool Head Beanie" at Century21 today and it looks like a swim cap, it's not even as cool as what you wear under a football helmet.  The good news is it was like $4.

Day 10: 2.00mi, 18:19, Hoboken NJ

Another not-so-enjoyable 5:30am run.  Was glad to not be feeling too bad after yesterday, and not to step in any dog poo in the dark.  My least favorite thing about these morning runs isn't necessarily the runs themselves but waiting for my Garmin to sync in the freezing cold!

Stats:
Miles: 22.10
Time: 3:24:26
Cities: 4
Days To Go: 355

Just realized how much faster Matt's marathon time is than my first 22 miles, which took me 10 days...haha

Day 9: 4.00, 36:00, Jersey City/Hoboken NJ

I was pretty much too angry to write this last night.  I decided to run home from the gym yesterday since it was a nice night and the waterfront in Jersey City is apparently no longer a good place to run.  There are so many sections closed that I had to stop and turn around no fewer that 5 times.  I didn't even intend on running 4 miles but I did end up running at a good clip since I was so pissed off at having to stop and turn so much.  This was my longest pavement run and I hope it didn't beat me up too bad for the weekend- supposed to be mid-50's and I want to hit the trail!

Day 8: 1.00mi, 7:55, Jersey City NJ

Another day with my hamstring nagging me, did a tough arms workout with Nick and hopped on the treadmill.  Felt a little better mentally to go faster though - these 9-10 minute miles make me feel like I'm in my thirties.  Got a couple pairs of Zoot compression socks in the mail today and will be trying them out tomorrow, hopefully for an outdoor run. 

Day 7: 1.00mi, 10:00min, Jersey City NJ

Really feeling my hamstring today so just jogged out a mile on the treadmill after a good chest workout.  Did get my new arms sleeves in the mail today- thanks Kia!

Day 6: 2.99mi, 27:19, Clifton NJ

Last night my wonderful wife threw me a surprise 30th birthday party - which meant today running was a little rough.  It definitely helped that it was my first run with someone, especially since I don't really know how to get to Garrett Mountain.  Matt was dealing with an IT Band issue which meant I didn't slow him down (that much).  A sore hamstring popped up this morning so I'll definitely have to dial things back the next few days and concentrate on strength training.  I'm hoping it just happened slipping on the ice and it's not going to be a persistent issue.  Tomorrow is day 7, which means I only have to do this 51 more times...in a row.

Day 5: 4.60mi, 44:53, Millburn NJ

Today was my first trail run of the year at South Mountain Reservation.  It was slow going, mostly running on snow and ice but I prefer it over the crooked sidewalks of Hoboken any day. 

Total Distance:  11.11
Total Time:  1:44:53
Cities Run In: 3
States Run In: 1
Days To Go:  360

Day 4: 2.19 mi, 20:30, Hoboken NJ

Woke up at 5:03 and started warming up on the bike today.  Having drinks with coworkers after work today meant paying my dues before work- this will be the first of many times that I have to drag myself outside while most people won't even begin snoozing for another couple hours.  After a bike warmup, my IPod finally charged, I headed out the door into the 26-degree temps to Green Day's "Welcome to Paradise", as if someone was telling me "you asked for it, now go do it".  As I tackled the hills over by Steven's college and looked out at the skyline, I thought to myself, yes I did - and I'm not backing down.  Now at 6:09, I'm running late - looking forward to hitting the dirt this weekend finally.

Day 3: 1.0 mile, 9:00, Jersey City NJ

Another easy gym run with Nick on the treadmill next to me. This is the routine on strength training days. Tomorrow morning will be the first 5am run of the year, not looking forward to it!

Day #2: 1.00mi, 8:45, Jersey City NJ

Just an easy mile on the treadmill today, was nice to see my wife on the treadmill next to me!  Next step, getting her on the trail. 

Total Distance:  3.32
Total Time:  30:30
Cities Run In: 2
States Run In: 1
Days To Go:  363

Day #1: 2.32 Miles, 21:45, Hoboken NJ

Day 1 - Nice casual jog around freezing cold Hoboken on New Year's Day.  Warming up on the stationary bike worked like a charm and I felt great.  I have to be careful early in this process to not push too hard- no rest days till 2014!  It's embarrassing posting 9-minute miles but I know that I have to hold back right now, I'm not in great shape and have to start slow.  Thought a lot about the challenge ahead, finding time to run every day and staying healthy.  I'm excited and nervous at the same time- excited about the challenge and nervous about failing.  Day 2, see you tomorrow.