Oregon Coast 50k Training Recap: Week 10

oregon coast 50k recap 10

This was another race-as-training-run week as I prepare for the Pacifica 30k. My focus of the week was to keep my mindset in check and try to not freak about the really tough course.

I may have veered too far the other way.

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

oregon coast 50k recap 10

 Plan v. Reality: Week 10

 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
PlanRest4 miles6 miles4 milesRest20 miles10 miles
ActualRest4 miles6 miles4 milesRest18 mile trail race10 miles

Area of Focus This Week

Mindset

The Week That Was

Monday

Rest Day!

Spent some quality time with my Trigger Point foam roller.

I really focused on stretching and rolling out my feet. I so love the Mobipoint I got at BlogFest. The little nobbly things feel so good on my tired and often abused feet.

Tuesday

Today was one of those runs where I don’t have much to say about it. I felt good and the weather was perfect.

I’m to the point where I think my joking about my proper hydration (thanks Hidrate Spark) causing such a good running streak maybe isn’t a joke.

Wednesday

Physically, today’s run was great.

Mentally… well… it wasn’t bad, really, but mentally, I felt a step or two off.

I went up to Redwoods Regional park and did a 6-mile loop (East ridge trail to stream trail), perfect morning for a trail run. It was one of those days where there was a good 20-degree difference between the exposed bits on the ridge and the shaded bits by the stream.

I don’t know if it was the run, or that I’m distracted with my to-do list for a few new endeavors (coming soon to a blog near you), but I for sure didn’t feel like I was focusing on the task at hand on the run.

Thursday

My goal this week was to not freak out and to keep cool about my race this weekend. I think I’ve done too good of job of it.

On my run today, I got thinking about where I should do my long run this weekend. Do I want something hilly? A new route?

‘Oh yeah’, I think, ‘I have a race.’ It had totally slipped my mind.

I didn’t want to freak about it. Instead, I’m finding myself not preparing for it all.

 Friday

Rest day.

If you read any of my recap posts, you know my rest days are usually pretty mellow. That is especially true the day before a race.

My usual morning stretching and a little foam rolling, then a day of largely sitting on my butt editing videos for YouTube.

Saturday

The Pacifica 30k!

A full race recap will be coming on Tuesday, but the highlights:

This is another crazy trail race I’m doing more as a training run with a bib number than a race. It is a super hilly course (climbing nearly 4000 feet).

As I knew I would going in, I walked a TON. A few times I nearly forgot I was doing a ‘race’ or even a ‘run.’ Walking for 2 or 3 miles at a stretch will do that.

There was one point nearly 10 miles in (9.66 miles in to be exact), after walking uphill for what seemed like forever, I did begin to question all of my life choices, but I kept pushing on. My slow and steady approach is perfect for crazy races like this.

In the end, I had a fun time (in a sadistic kinda way) running in perfect summer weather (in Pacifica that means low 60s with heavy coastal fog). What more could a girl want from what is basically a training run?

In the evening, I again broke out the Trigger Point to give my tired muscles a serious rolling out.

Sunday

I really didn’t want to run this morning. After the race yesterday, I physically felt fine (thanks, foam rolling!), but mentally, I had zero interest in it.

I stalled a bunch, got some stuff done around the house (I do try to keep my procrastination productive!).

Eventually, accepted that ‘not wanting to’ isn’t a valid reason for skipping a run and I went out to the Iron Horse Trail for a run.

I felt fine (as I knew I would, physically there was no reason not to run), but there was an odd vibe on the trail.

Three times I passed police on motorcycles on the trail (which I have never seen – ever – on any trail), and a helicopter was circling overhead for about 20 minutes, which added a spooky bit of real-life sound effects to the podcast I was listening to about an Australian murder who was being hunted by police (the latest edition of Casefile).

In an eerie bit of timing, the real helicopter was overhead just as the podcast host was talking the suspect shooting at the police helicopter hunting him.

Week Overall

  • I was really happy with the race on Saturday. Even with all the elevation gain, I didn’t seem to get more exhausted as I went – I had just as much oomph and energy at mile 17 as I did at mile 2 (which isn’t saying a lot for my oomph level, but I like that it didn’t change). Like Salt Point, this again gives me confidence that my training and endurance levels are on the right track.
  • I continue to be infatuated with my Hidrate Spark waterbottle. I’ve meet my hydration goals every day I have used the bottle, and it feels great!
  • I’ve been totally slacking on my strength training goal. I have no reason or excuse for that, but I do feel like I should acknowledge it.

Next Week: Week 11

Schedule

 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
PlanRest4 miles6 miles4 milesRest1310 miles
ActualRest4 miles6 miles
stretch class
4 milesRest14 miles10 miles
40 min. Animal Flow

Area of Focus

Back to basics. As I’ve been focusing more on increasing endurance and working on hill climbing, I’ve begun to slack a bit on the basics- on-the-run-nutrition and post-run stretching.

I was shocked after Pacifica to realize that in 18 miles I’d only had 1 GU pack and 2 GU blocks (not 2 packs, 2 blocks). I need more fuel than that! While I don’t think it negatively impacted me on this run, it is a bad habit to get into.

I’ve also been slacking with post-run stretching. Too often I finish a run and hop in the shower or hop in the car to head home with little or no stretching.

I need to bust these bad habits before they get too ingrained.

Sara is a runner, running coach, writer, blogger, and a lover of all things written.

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