Salmon Falls 50k Training Recap: Week 12

This week turned into a brief intermission from ultra training as I regrouped physically and mentally.

Read Prior Recaps

Salmon Falls 50k Training Recap

Training Goals

  • Strength work 2x/week
  • Hit my pace when pacing group long runs
  • 2 trail runs or hilly road runs /week
  • Regular mobility/flexibility work

The Plan v. Reality

Plan5 miles8 hilly miles6 miles24 miles8 miles
ActualRestRestRest6 milesRest18 miles5 miles

Area of Focus This Week: Week 12

Mindset. Last week messed with my head a little bit. I need to refocus this week and remember what I like/enjoy/get out of this whole running/ultra running thing.

The Week That Was

Monday – Wednesday

Several of my runs last week weren’t great (Saturday I’m looking at you).

They weren’t great mentally, and they weren’t great physically, so I decided to take a few more rest days.

My right leg feels off. I don’t think it’s injured, but it feels like when you get a charley horse in the middle of the night and then wake up the next morning with your leg still sore.

It doesn’t really hurt, but there are the remnants of… something.

I’m confident it’s something that will work itself out with time and foam rolling.

Since there’s no reason to push it, I took a few days off of running. Instead, I had a few days of stretching and foam rolling.


I’d always planned on getting back into running on Thursday. Then I woke up to rain.

I put off my run until around noon, when the rain started winding down. Unfortunately for me, the lull must have been the eye of the storm, because it started pouring about halfway through the run.

I was soaked to the bone by the time I got home.

I guess I was still better off than my running club’s track work crew – they got hailed on.


More rest. Rest can only be a good thing, right?


A few of the regular running club marathon training pacers were out, so I got an S.O.S. yesterday that a replacement pacer was needed for the 11:30 group.

With my low-key week, it seemed like a good idea to ease up on the long run, so I took the opportunity to pace a slower group.

As we set out, the group was huge. The half and full trainees ran the first 6 or so miles together, then the halves split off. After the split, I had exactly zero marathon trainees.

I had a hunch that would happen, so I’d brought my podcasts and happily ran solo at whatever pace my heart desired.

I felt… fine.

Not great, not terrible.

Sure, I should have gone back out to get in a few more miles, but I didn’t.

Sue me.

In the interest of full disclosure… I made no secret of my disappointment about the lack of snacks for the group after last week’s run, at least for the slower pace groups (a HUGE pet peeve of mine). This week, they more than made up for it and had a feast, including many(!!) home-baked cookies and muffins.

That’s more like it…


I felt nearly 100% today.

Even so, I only did a baby back-to-back long run.

Week Overall

  • I didn’t accomplish any of my goals this week, and I’m totally OK with that. I pride myself on my ability to follow a plan while training for an event, but sometimes you have to listen to your body and your mind and put aside all the ‘I’m supposed tos…’ and do what your heart says to do.
  • After a week off from barre, yoga, strength, and whatever else, I’m actually excited to get back to it. The wonders of a few days off.
  • I caved and bought myself an Instant Pot. One week in, I love it. The freezer is already stocked with homemade and healthy meals. So much health(ish) eating is in my future.

Next Week: Week 13


Planmobility5 miles8 hilly miles6 milesyoga16 miles8 miles
Actualyoga5 miles8 (flat) miles6 milesrest19 miles4 miles

Area of Focus

Get back into the rhythm of running after my little training intermission.

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