In the last 7 days:
| activity | # | time | miles | km | climb | | | | |
| | Running | 4 | 6:45:00 | 34.6 | (11:42) | 55.68 | (7:16) | | | | | |
| | Hike | 1 | 2:00:00 | 6.0 | (20:00) | 9.66 | (12:25) | | | | | |
| | Total | 5 | 8:45:00 | 40.6 | (12:55) | 65.34 | (8:02) | | | | | |
Sunday Oct 5 |
 | Running (Trail) 1:20:00 [3]7.5 mi (10:40 / mi) | |
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| Cougar Mtn. Workout today calls for 20 miles or so with an effort to figure out my ultra marathon pace. Ran the Seattle Running Company 7.5 course then met up with Alex in the parking lot to take off on the 13.1 mile course. Quick transition...just enough time to get a fresh shirt, hat and new water.
Game plan today: Run it all at a decent pace, but walk any steep and/or long hills. Goal is to see if I can finish 20 miles without dealing with cramps. Also, upped the calories a lot. Aimed for 400-600 calories per hour. Drank GU20 which is 100 calories per bottle, plus 400 calories per hour of shot blocks and half a protein bar at the halfway point. |
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| C • That is alot of calories. ... 2 |
| Running 3:00:00 [3]13.1 mi (13:43 / mi) | |
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| SRC 13.1 mile loop. Alex with me first part. We kept a nice pace, walked all long or very steep hills briskly. This is a pain to do because you really feel like you're getting nowhere fast. I tended to hustle a bit extra on the flats, rollers and downhills. Still, three hours on this loop is a lot of time.
My new brooks shoes are officially on the scrap heap. What cap. Grippy soles are good, but they're A) flat as boards, B) soft as warm butter (I felt every single stone all day) and C) offer no support. I'm going back to my Montrails.
Good news is that, though my legs were tired by the end of 20 miles, I was by no means "done". A little rest to stretch, a fresh shirt and some food and I could have kept running. Hopefully, better shoes and some massage will help those legs feel fresher for longer. These days my legs feel flat and tired on all my runs.
So, 4:20 for 20.6 miles...I think the fiddling with my map, adjusting my shoes and occasional stop to stretch for a few seconds probably mimics what aid station stops will do to my pace. Maybe I'll be able to do my first 50-miler in around 12 hours.
??? I wonder how much vertical this route has? |
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| C • sounds like that could be p... 1 |
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| C • I used to use montrails and... 1 |
Friday Oct 3 |
| Running (Trail) 1:45:00 [4]9.0 mi (11:40 / mi) | |
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| Took my new shoes out to discovery in the pouring rain. So much for returning them if they don't grow on me! Workout called for nine miles with 10x speed blasts thrown in there.
I think the term "speed blast" is pretty charitable. I was able to hit max HR a couple of times briefly when the minute-or-so speed blast landed on a hill. On the flats and rollers my turnover just wouldn't get fast enough to push my HR over around 180.
Feel fine after and took 15 minutes to stretch and rub out my legs. Looking forward to a day off then a long trail run at Cougar on Sunday! |
Thursday Oct 2 |
| Running 40:00 [3]5.0 mi (7:59 / mi) | |
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| Got out on the new shoes for a bit last night as a make-up workout for Tuesday. Very unimpressed with my new top-of-the line Brooks. I like my other pair better. Will check out some Montrails, too. My old Hurricane Ridges are awesome but too old and too heavy. None of the other Montrails I've found fit as well. Just chilled for five miles, but didn't really feel very good. Shoes and legs just felt flat. |
Wednesday Oct 1 |
| Hike 2:00:00 [3]6.0 mi (20:00 / mi) | |
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| Felt lousy yesterday so took day off. No time for lots of sleep following my big run, so I was sleepy and "off" all day. Played hooky today with one of my kids and we hiked up to Snow Lake. Goofed around and fished and hung out with some friends. I think I need to take the nutrition piece more seriously. That sounds familiar. |
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