Darn that ankle

Well, it happened....again.  Out enjoying a new section of trails near Hartman Preserve (Lyme, CT), and I wasn't paying attention to the footing.  Stepped on a rock, rolled my left ankle, and dropped me to the ground.  If somebody had a stop watch, thry could have timed my collapse, and confirmed Newton's gravitational equation still applied as I am sure I dropped at the known 9.82m/sec/sec. The decent started, much like a starter's pistol, with a loud pop of the tendon, and ended with a mouth full of vulgarities as my ass touch ground.  Unfortunately, for Chad, we were basically at the farthest point possible and I couldn't run anymore.  3 1/2 mile walk to the truck.  While my racing schedule is empty till the fall, I was still aggravated at the sudden end to a solid 9 mile training run.  New trails are always exciting.  There is the novelty to them, the unknown.  What will be presented around the turn, up or downhill, water crossing, or maybe something less physically demanding but more visually inspiring.   I get the most excitement when i stumble on top of a cliff, or at the edge of a waterfall.  My initial concern, 'what does this mean for the Grand Canyon run'.  My mind was running rampant, and Chad heard it non-stop during our hike back.   I calmed a bit, knowing I have three weeks to heal up.  I also acknowledge that I really don't need to train more for that adventure run.  Sure it would help....but it isn't like I can't finish a 50 mile fun run + hike.

I am flying to NC to spend time with a best friend and see some other friends and family.  I decided to leave the shoes back home and take a full week off.  I'll apply the standard R.I.C.E. healing approach.  There should be an 'A' in there....plenty of alcohol will be consumed, as I am eager to savor Lydia's Mint Juleps once again.  I am sure to add to pounds, given the volume of sweet syrup that is mixed into this drink.

I find myself quite calm now about the injury.   Previous ankle sprains (last year 3 sprains, last in August one month before VT50) recovered quickly.  Though, I may recover in a week...I know it will be a full month before I really strengthen the muscles around the ankle.  GC should just be comfortable...possible ankle brass, tape for sure.  Given the volume of foot traffic, I can't imagine it being too technical.

Working the hills

The last few days the body has been slow (it is a matter of perspective...).  I've admitted I am a converted track guy, with a fair amount of road racing experience.  Taking on the marathon had my old college coach scratching his head - reminding me I was an 800/1500 kid.  The ultra world has him in disbelief - especially since I have made it my prime focus now. So the mile splits that have been crawling across the Garmin are slower than my road splits - by nearly 2 to 3 minutes. 

At first,  I was thinking it was simply part of the recovery phase. But yesterday amd today I took a closer analysis of my 'system' and everything was green. No soreness...no fatigue.   Maybe some muscle tightness due to abysmal stretching routine.  However, upon a bit further review, I have come to recognize that my post zion training has been with two significant variables not condusive to speed: very technical trail and total elevation gain. 

After Zion, and my decision to pursue faster ultra times - I relayed to my training partner my desire to increase my average gain per mile to 150ft.  Pre Zion I was just under 100ft /mile.  Unfortunately, the trails with the most ascent in the area are fairly technical - and descents warrant extreme caution.   I am seeking hills now - probably to the disgust of my training partner. Lately, this has come via trails behind Montville High School or the Connecticut College trails. I have grown fond of the "Conn" trails lately, as I can do repeats of their short and very steep (100ft) climb, via a looped section. I can add 400+ feet over the last mile alone, if I plan the run to turn from Connecticut river, and march all the way up to the arboretum.   I plan on adding another trail system soon, The Pipeline.  That 10mile run will get me 3000feet, and very tired legs.  While these aren't Colorado numbers, for southeastern Connecticut trails, these are good.   It is amazing though, how easy it is to avoid the hills if you are focusing on them!

Final note, to scare off the fears that I am slowing down. My last 3/4 of a mile were all road today. Without much effort, I turned in a low 7mpm clip. Positive mental step there.  Back to hills tomorrow.

Recovered, What's Next

I swear...I'll get better.  If I stay away from long reports (as the result of long breaks from writing) I can keep this blog active. 

A bit more than 2 1/2 weeks have gone by since my Zion 100 expedition.  After a mandated week off, per my Physical Therapist, I've rattled off 10 days straight. This included a double session this past Monday (6.5 AM & 5.5 PM).  I am happy to be out in the woods again with just few bits of aches and pains.  Nothing PT, stretching, and my foam roller can't resolve.

The short term running focus is just get back into a rythm again.  No real training focus.  My main objective these next several weeks is to establish a strength and flexibility program.  I've never really warmed up or stretched....or did core strength.  PT is giving me a plan and showing me what to do. It is a matter of me sticking to it, firmly.  I know this wilk elevate my ultra performance - which I use as the motivation to do that one more impossible rep.

The rest of the racing season is fairly light for 2015. I have elected to prioritize my effort to go under 8hrs for 50miles. VT50 is circled on the calendar.  Late Septembet is many months away, so I can use these summer months to build up my running strength.  Aftet VT is Marine Copr Marathon, exactly 4 weeks later. I'd like to go under my BQ standard (3:15) there again, but will leave it open to how the body feels.  I do have Montville Masters 10k in late June - but I now decided to treat that as a tempo run day.  Win or not, I wilk remain focused on a PR at 50miles now.

Next up - May 17th Grand Canyon, Rim to Rim to Rim (48miles roundtrip).  This is not a race.  Camera will be used frequently, we will eat a lot, and laugh at each other's follies.   This is a bucket list run.  I am super excited to running through millions of years of history.