Oregon Coast 50k Training Recap: Week 11

Oregon Coast 50k training recap week 11

This was a week of solid (but uneventful) runs.

I’ve said it before and I’ll say it again, while this may not make for the most exciting reading or recapping in the world (I do know how to sell my recap posts don’t I?), I’ll take ‘solid but uneventful’ any day of the week.

They are great for my mindset.

Read Prior Recaps

Oregon Coast 50k Training Recap

Oregon Coast 50k training recap week 11

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 11

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

Area of Focus This Week

Back to basis – on the run nutrition & post-run stretching

The Week That Was

Monday

A well-deserved rest day.

I feel surprisingly strong after my super-active weekend, but even so, I did a super long stretching routine this morning (almost 3 times as long as my usual 10(ish) minute routine and  I did a bunch of foam rolling in the afternoon.

All the stretching & rolling felt soooooo good.

Tuesday

I totally rocked this run!

I felt great and was super speedy (for me anyway).

I’m not quite sure what got into me, but I feel like I could have done another 4-mile loop (but notice that I didn’t).

Wednesday

I considered doing a trail run this morning, but ended up doing my go-to 6 miler from home.

I like doing the mid-week trail runs, but it feels kind of wasteful to drive somewhere for a shorter run.

I don’t know why I think that- I’ve driven much further for much shorter runs. I’m sure it’s just habit (I’m not used to heading out and driving somewhere on a Wednesday). I’ve really enjoyed the mid-week trail runs I’ve done, so I need to get over it and go!

Went over to the local gym Truve in the afternoon for the Stretch and Flex class. A large portion of the class today was focused on shoulders. I didn’t realize how hunched over my computer I’ve been the last few days.

Thursday

Our mornings have been grey and cool all summer. Today, I wore a long-sleeved shirt for my run.

It just doesn’t seem right to need a long shirt in August.

Did the same loop that I ran Tuesday. While I felt totally fine today, it paled in comparison to how great I felt on Tuesday, so it almost felt like a let-down.

Friday

Rest day!

I’ve been exploring a new fitness website that was recommended to me by a client – Fitness Blender.

I tend to gravitate towards fitness apps for workouts, and this is a website only. But considering my yoga mat is less than 5 feet away from my computer, I’m not sure it really makes a difference.

I’m really excited to try a bunch of the videos. I love that they are searchable in many different ways (level of difficulty, body part focus, time, workout style), maybe this will finally get my butt back in gear with strength work!

For today, I just did a quick 10-minute stretching video to give them a shot – ‘Chill Out! Stretching, Pilates, Yoga Workout for Flexibility and Calm.’

Saturday

A local race company I often volunteer with was looking for volunteers for a race this morning up in Marin. I’d considered volunteering (and running after), but thought better of it. I have races each of the next three weekends.

That is a lot of races.

I know they’ll all be fun, and I’m looking forward to them all, but I also know there is a high chance I’ll burn out a bit on the ‘crowds’ (which is relative when doing trail races and two of the three are trails), and the hoopla.

So instead I took this opportunity to run whenever and where ever I want. So I headed back to Briones Reservoir. I’m really glad I found this trail (thanks Weekend Sherpa!) It’s a great option for medium distance runs.

I also had considered doing a longer run this morning, since next week I’m ‘only’ doing a half.

I thought better of it (I’m not that much of a slave to the training calendar), but I did compromise (a bit) and did the slightly longer construction detour option at one point around the lake.

This detour (which is no longer required, but will always be available) adds about a mile and another 300(ish) feet of climbing.

Sunday

I try not to overbook my calendar. Today was an exception.

For my morning run, I went down to the Hayward Shoreline. I’ve only ever run here during the Oakland Marathon training program that I do with the local running club. I should do it more often, it’s a great option when I don’t want crazy elevation (there was a whopping total elevation gain of 19 feet).

One reason I thought of it today was I had a meetup of local bloggers not far away. So I did my run, did the car shower thing (thanks shower pill) and went over to the meetup.

Then (Me? Having 3 back-to-back things!?) the local sweat pink chapter (another blogging group, this one specifically of health and fitness bloggers) had a meetup/workout where we did a 40ish minute Animal Flow class. Animal flow was a fun little class, it isn’t really in line with the way my body works (especially when it’s already tired from a 10-mile run), but I’m always up for trying something new and different.

I’ll have to give the real class a shot sometime.

2 workouts and 2 meetups! That’s a lot of socializing for an introvert, but it was a day well spent.

Week Overall

  • I may have gone overboard a bit with the race registrations this month, but I couldn’t pass up the opportunities and I’m sure I’ll have a good time at each of them. But this week, I enjoyed my non-racing week while I have it.
  • Another not-great week for my strength goal. I doubt Animal Flow would technically be a strength workout, but I’ll count it as one since it involved a fair amount of plank/core/upper body moves. I’m really excited to try some of the Fitness Blender strength options next week.
  • I did pretty well with my focus on nutrition and post-run stretching this week. Not perfect (there is still plenty of room for improvement), but I definitely made progress in both areas.

Next Week

Schedule

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

Area of Focus

Strength work.

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

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