My recovery from the Way Too Cool 50K went well; much better than post-American Canyon 50K. Continuing amazement at the body's ability to adapt to stress over time keeps providing me the motivation to get out there and RUN!
I had a good tempo run on Tuesday, only two days after setting a PR in Cool. Again, life trumped training on Friday and an hour fell off the schedule, but the miles accumulated none-the-less. Here's how the week played out:
Tuesday: 90 minute tempo
Thursday: 60 minutes easy
Saturday: 4.5 hours on the Bay Trail
Sunday: 90 minute recovery jog
Totals: 50.6 miles, avg HR 138
Wednesday I stopped by San Francisco Running Company to demo the new Montrail FluidFeel, and I promptly placed an order for a pair, hoping for a good daily trainer that I can take off road but still pound some pavement in. The mixed surface of American River has me considering a shoe change, and it is possible these shoes can serve me for the entire race. We'll see next weekend.
Despite a lack of niggles from last weekend's race, I could tell my muscles were still fatigued. Thursday's run felt weak, contributing to the skipped run on Friday. Saturday's long run, however, was great. A marathon plus a mile along the Bay Trail, with Twirly and a friend biking along for company in the first hour. I backed off the pace compared to the same run three weeks ago, trying to dial in a 50K pace I can sustain for the duration. The weather was spectacular, as was visibility across the Bay.
I had a good tempo run on Tuesday, only two days after setting a PR in Cool. Again, life trumped training on Friday and an hour fell off the schedule, but the miles accumulated none-the-less. Here's how the week played out:
Tuesday: 90 minute tempo
Thursday: 60 minutes easy
Saturday: 4.5 hours on the Bay Trail
Sunday: 90 minute recovery jog
Totals: 50.6 miles, avg HR 138
Wednesday I stopped by San Francisco Running Company to demo the new Montrail FluidFeel, and I promptly placed an order for a pair, hoping for a good daily trainer that I can take off road but still pound some pavement in. The mixed surface of American River has me considering a shoe change, and it is possible these shoes can serve me for the entire race. We'll see next weekend.
Despite a lack of niggles from last weekend's race, I could tell my muscles were still fatigued. Thursday's run felt weak, contributing to the skipped run on Friday. Saturday's long run, however, was great. A marathon plus a mile along the Bay Trail, with Twirly and a friend biking along for company in the first hour. I backed off the pace compared to the same run three weeks ago, trying to dial in a 50K pace I can sustain for the duration. The weather was spectacular, as was visibility across the Bay.
Egret chilling in Cesar Chavez Park, Mt. Tam on the horizon |
Twirly set up another aid station for me around mile 16, and I chugged a bottle of Cytomax and another of Nuun before setting out on the home stretch. The kites were out in force at Cesar Chavez Park. There appeared to be a kite fighting contest happening.
Fighting kites in the distance |
Bay shore cairn, San Francisco in the distance |
I can't complain, really. In the last five months I have raced two 10Ks (here and here), a half marathon, a road marathon, a trail marathon, and three 50Ks (here, here and here). When I take into account that I have been running for less than four years, and I'm 41 years old, the fact that I can walk after such a winter speaks volumes. My coach has me on track to succeed at American River 50 Mile Endurance Run next month, and although the nerves are building, I know I'll be ready. One more long run next weekend (5 hours) and then a two week taper. I'll be ready.
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