Oregon Coast 50k Training Recap: Week 17

Oregon Coast 50k Training Recap wk 17

As this week began, I had a pretty quiet weekend planned. I was going to run the Drag-n-Fly trail half marathon on Saturday, but other than that, my schedule was open.

But as the week went on, I got a few last-minute SOS requests for help at events over the weekend. I’m too nice for my own good, and I can’t NOT help when it is within my ability to do so, so suddenly, I faced a totally exhausting, pretty-packed (by my standards anyway) weekend.

Read Prior Recaps

Oregon Coast Training Recap

Oregon Coast 50k Training Recap wk 17

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 17

PlanRest4 miles12 miles4 milesRest10 miles10 miles
Actualrest4 miles12 miles4 miles rest13.5 miles13.1 miles

Area of Focus This Week


The Week That Was


Rest Day.

Only my morning stretching and lunch-time walk.

I briefly considered doing more, but my already heavy running week was made a little bit crazier today. My running club needed a substitute pacer for the 2:30 pace group Alameda Half on Sunday.

So this weekend will not only be back-to-back long runs, but back-to-back half marathons.

I better take my rest days where I can get them.


I don’t have much to say about today’s run other than I felt really good. Dare I say it felt easy?

The average pace for my last mile was 8:54.

It’s not very often I have average paces anywhere in the 8 min/mile range.


I had no trouble with the idea of heading out for a run today but I was totally uninspired about where I should run. With my busy weekend of racing coming up, I felt like sticking close to home (I’ll be doing enough driving later in the week), but I don’t have a known 12-mile route from home.

I somewhat randomly decided to head over to Lake Temescal. I had in my head it was 4 or 5 miles over there, so I thought head over, loop the lake (about 2 miles around) and home.

However, I run there and find it’s only about 3 miles away, so I ended up doing 3 or 4 loops of the lake. Luckily, while this is a small lake, there are 2 totally different loops to choose from.

I mixed and matched the trail options so doing multiple loops never got too repetitive.


Only the usual loop this morning.

I’m starting to question the sanity of my back-to-back races this morning, especially now that my weekend was made even crazier.

I was asked to attend the Bay Area Pet Fair by Hopalong (an animal rescue agency I volunteer with) to screen potential kitten adopters. It’s a huge event (our agency alone will have 40+ kittens), and they are concerned they’ll be short-handed. I know they wouldn’t ask at the last minute like this if it weren’t important, so I’ll be heading directly from Drag-n-Fly to the fair.

I’m tired just thinking about it. I guess this is my week to be called in at the last-minute to help.

It’s good karma, right?


Rest, rest, and more rest.


A full race recap will be posted on Tuesday, but in summary:

Ahhhh Drag-n-Fly. 13 miles and 3000 climbing feet of trail running agony.

However, every time I do Drag-n-Fly, it gets not quite as bad. Largely because I know more what to expect.

This year, it was almost comfy as the temps were in the 70s instead of the usual 90+. That made a HUGE difference.

I walked a ton (which I knew I would) and felt downright amazing in the last mile (after the worst of the hills are done). I love what that tells me about my ultra training, that I really kicked into gear at the end, and that I still had the oomph and energy to do something about it.

After the run, I went to my volunteer shift at the pet fair. It was a fun time, and Hopalong alone adopted around 25 cats and nearly all our dogs (I think around 50). While it was fun, and playing with 3 month old kittens is a pretty easy way to spend a few hours, I do know I was light on refueling, rehydrating, and recovery.

Maybe not ideal in between back-to-back races (but kittens!)


The Alameda Half is a super flat and super fast course.

This is great for runners, not so much for pacers.

While I ended up hitting my time, I had a really hard time keeping consistent. It is soooo easy to speed up when there is zero elevation gain.

I felt great for this run and I was surprised I wasn’t sore or stiff at all from Drag-n-Fly. I guess that’s the upside of walking so much. I didn’t run enough to tire out my running muscles.

It says something for the accumulated impact of the weekend that when I got home, I took a nap.

I hate naps.

I never nap.

But my body needed it today.

Week Overall

  • This was a very interesting 1-2 punch of half marathons this weekend. I started with the hardest around, and then move on to the easiest. Flat/hilly, trail/road, you name a running dichotomy, I saw it this weekend.
  • It was another lackluster week on the strength front. I told myself it was because I was resting for my race weekend, but I know in my heart of hearts it was an excuse – at least in the first part of the week.
  • For all my racing successes this weekend, I think I’m more proud of the fact that two of my coaching clients also had races this weekend and both set PRs or had age group victories. Yeah!

Next Week


PlanRest4 miles12 miles4 milesRest26 miles10 miles
ActualRest4 miles12 miles4 milesRest26.2 miles10 miles


The doing-a-marathon-solo-as-a-training-run week.

The worst part of 50k training.

Area of Focus

Foam rolling and stretching.

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