Oregon Coast 50k Training Recap: Week 12

Oregon Coast 50k Training Recap

This is the first of three race weekends in a row. First up, my fourth outing at the Bear Creek Trail Half Marathon.

Read Prior Recaps

Oregon Coast 50k Training Recap

My Training Goals

  • Run one new route every week
  • Run one route with significant elevation gain each week
  • Strength train 2x week
  • Foam roll 1x week
  • 2 trail runs per week

The Plan v. Reality: Week 12

 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
PlanRest4 miles8 miles4 milesRest20 miles10 miles
Actual15 minute barre4 miles8 miles4 milesRest13.5 miles10 miles

Area of Focus This Week

Strength work

My highs and lows training for my latest running adventure - the Oregon Coast 50k.

 

The Week That Was

Monday

I tried another Fitness Blender workout video this afternoon, the 15-minute ‘At Home Total Body Barre Workout.’

I liked it. This one had a lady demonstrating the moves while a guy narrated and gave body cues.

He talked pretty much straight through, which usually annoys me. However, everything he talked about was directly relevant to the move (and was useful) so it didn’t bother me as much as when it’s an instructor who never stops talking because they just like to hear themselves talk.

Tuesday

Another super speedy (for me) run this morning. What has gotten into me?

For one, it is a better diet. Last weekend, I went to a blogger meet up that was sponsored by Bob’s Red Mill. I got some Kamut – a type of ancient grain. I really liked it, so I made a batch to put in the fridge.

As a result, I’ve been eating a bunch of grain bowls with some of the other pre-made basics I have the freezer (beans, shredded beef).

It’s amazing what the body can do when you eat like a remotely healthy adult and am fully hydrated (thanks to my Hidrate Spark).

Wednesday

I got a last-minute invite to go to a casual meet-up tonight with the founder and CEO of Zensah (makers of compression gear) in Sacramento. It is a bit of a drive, but how many chances do you get to hang out with the CEO of a company whose products you like? Besides, I thought a change of scenery would do me good for the day.

So I had to decide: do I run first, then drive out, or make a day of it and run somewhere new between here and there?

Since I knew it would be super hot once I left the coast, I decided to run from home, come home, shower and then head out in the afternoon. It’s one thing to do a car shower when I’m going to a casual get-together with friends, but I think I should be a little more presentable to hang out with a CEO.

Plus, I wanted to get my run in early, since the smoke from the fires up north are starting head down here, and it seems to get worse in the afternoon. So I did my usual route to Jack London square. I felt amazing. Dare I say it felt easy!?

According to Strava, it’s the fastest I’ve ever done that route, and I believe it.

It was hot AF in Sacramento, so I’m glad I didn’t run out that way.

Had a great time hanging out with the CEO. I learned a lot about the company and the stuff they have planned, and got a pair of pop art sleeves (I do love me my swag).

How cute are my new pop art compression sleeves?

Thursday

The only word I can come up with for my run today is meh.

It wasn’t bad exactly, but it also was lacking anything that I’d call good.

It just kind was.

Meh.

Friday

Rest Day.

Tomorrow is the first of three race weekends in a row and I’m doing Brazen’s Bear Creek Half.

This is a tough course, made worse since it is largely exposed and hot. I’m extra nervous this year because of the bad air quality due to the fires up north. My original goal was to try to get a course PR, but I think I may need to scrap that plan and take it easy to spare my lungs.

Saturday

Bear Creek Half!

A full race recap will be posted on Tuesday, but to give the highlights:

I really like Bear Creek (held at Briones Regional Park). It’s a tough course, climbing around 3000 feet, but there are a few great views and a lot of variety on the scenery and types of trails we are on.

Thankfully, my fears were unfounded (as they so often are) – neither the temperatures nor smoke were an issue.

I felt surprisingly strong and I kept passing more and more people as the race went on. I love it when that happens.

I did end up setting a new course record (by about a minute), so yeah!

Foam rolled a bunch tonight. I do love my Trigger Point foam roller.

Sunday

I really didn’t want to run today.

Physically I felt fine, but mentally, I wasn’t having it at all.

I slept in later than I should, so by the time I finally got moving, I knew it would be super hot if I went too far afield to run. I didn’t want to drive anywhere to run, so I stuck close to home. Since I don’t have any go-to 10-mile routes from home, I cobbled together a few shorter routes. It was fine.

There was a big half marathon running around Oakland (The Oak Town Half), so I passed racers any number of times. It’s always fun to cheer on other runners.

Week Overall

  • The ultra mindset is setting in with an odd mental shift for Bear Creek. In other years, I was scared of it the whole week leading up to the race. This year, I never gave it a second thought. It was going to be soooo much easier and shorter than the other runs I’ve been doing (and so much easier than the run I likely would have done if it weren’t for this race). It’s all relative I suppose.
  • Only 1 strength workout and 1 trail run this week. I’m OK with that.
  • My mileage was way short of my goal. I knew this would happen. I had a shorter race this week, and a longer race next week (a 35k), so my mileage is shifting around a bit, but it’s getting done. It’s still not fully in my head that I’m doing a marathon in two weeks (at Santa Rosa). For me it will only be a training run, but still…

Next Week: Week 13

Schedule

 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
PlanRest4 miles8 miles4 milesRest12 miles10 miles
ActualRest4 miles8 miles4 miles Rest22 miles8 miles

Area of Focus

Streching and foam rolling

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