Salmon Falls 50k Training Recap: Week 6

6 Weeks in and I’m still playing around with the very basics of my training plan. The runs are pretty much set (although I’m still tinkering with the best time of day to run to maximize my productivity), but what cross-training/mobility workouts to do, and when to do them, remains up in the air.

But, unlike some other times when I’ve struggled to find a rhythm in training, this (I think) is positive tinkering. I’m not struggling to find something that works, I’m tweaking and fine-tuning.

Read Prior Recaps

Salmon Falls 50k Training Recap

Training Goals

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

The Plan v. Reality: Week 6

PlanMobility4 miles
6 miles
6 miles
Mobility16 miles8 miles
ActualStretch Class4 miles6 hilly miles
6 milesBarre16 miles
8 miles

Area of Focus This Week

Finding the right balance between different workouts.

The Week That Was


I did Openfit’s ‘Deep Stretch’ class this morning. A whole class of just stretching.

I like these stretch classes, it’s like yoga, but without all the down-dogs.

I always seem to resist stretching, but it sure feels good to dedicate a chunk of time to getting it done.


‘Hitting the wall’ is an infamous part of the marathon, usually around 20 miles in, when you lose energy and oomph. I rarely hit the wall in marathons.

But today, about 3 miles into a 4 mile run, I totally hit the wall.

Everything was going really well, right up until the second it wasn’t.

A switch was flipped, and I was over it.


A 6 mile run over to, and around, the cemetery.

I got busy working on projects in the morning, so I didn’t get out to run until around noon.

Doing lunch runs never quite feels right to me. They usually work better into my schedule (I do my best writing first thing in the morning, so I’m more productive if I work first then run), but lunchtime runs break up my day in an odd way I can’t get used to.

Before bed, I did the latest Adidas core workout. Once again, I really liked it, although I could only do one of the moves (the high plank jacks) once (barely). The second and third reps, I only did regular planks.

That move is brutal.


Another 6 mile run (the flat version).

Wonderfully uneventful run.

Sometimes I can’t figure out my motivation. A few weeks ago, I did 16 workouts in a week, running, barre classes every day, and core work, and never really gave any of it a second thought.

This week, nearly every day, I’ve thought, “I should do a barre class today” and never seem to get around to it.

The only difference was that when I got the workouts done before, they were part of a pre-established 7-day program. Once something is set up and on the calendar, I don’t think twice about it. When it’s just something I should do, I never get to it. (I also love not having to decide which workout, of the dozens of options, I should do).

All the Openfit programs are set-up to do a workout every day. While I don’t love the idea of doing a barre workout every day (I do love me my rest days), if that is what I need to do to get the workouts done, maybe it’s what I should do…


I talked myself into it yesterday… I’m starting the 30-day Xtend Barre Signature Program on Openfit.

The plan (as designed) has 30 workouts, done every day. Knowing I have increasingly long long runs coming up, I won’t commit to a barre workout out every day, that just isn’t realistic.

Instead, I’ll commit to doing the barre workouts 5 days a week, giving myself a pass/rest day for days with longer runs or where the workout doesn’t fit with my run (for example a leg-focused workout the same day as a super-hilly run or cardio after a long run).

If I can make it work, I’ll do all 7 workouts, but I won’t feel bad for the occasional pass.

So today is day 3 of the program. Day 1 is the ‘Barre Basics’ intro video that I’ve already done, and day 2 is the cardio workout that I did as part of the 7-day program. Since I didn’t particularly like this cardio workout, I don’t feel too bad for considering it already done for the purposes of this program.

So it’s day 3: ‘Sculpt + Define 1’ an upper body focused workout. Designed to be done with 1 or 2 pound weights, I did most of it with no weights, and struggled.

My upper body strength needs some serious working out.


Timed this one perfectly!

Another 2 part long run. First, I paced the 11:00 min/mile pace group for the marathon training group for a 10 mile run (9.74 miles with an average pace of 11:05 pace to be exact), then back out for another solo 6 miles.

The forecast was for rain all day. It drizzled off and on during the run, but it started POURING on the drive home.

Phew, that was close.

I felt good on the run, although I don’t feel like I ever zeroed in on my pace.

Later in the day, I did the second Adidas Runtastic core video of the week. This video only took me about 10 minutes (unlike the usual 15). It was still a series of moves done 3 times, but unlike other classes (where each move was done for 45 seconds), these were only done for 30.

Why the difference?

These moves were all seriously brutal. I struggled.

I’m already calling in a skip day for my barre workouts. The next workout up focuses on legs. Doing a leg focused workout after running 16 miles and the day before running another 8 miles doesn’t seem like a great idea.


Ran to (and around and around) Lake Temescal. I like this route for hilly days since some of the paths around the lake are dirt. It makes for a good road/trail hybrid option.

In typical back-to-back long run fashion, the first 1/2 mile this morning felt rough. Of course, that is also the only flat part of this run, which didn’t fill me with much confidence. But by a mile in, I started to (finally) get into the rhythm of it.

When I got home, it was barre time, because why wouldn’t you do a leg-focused barre workout immediately after a hilly 8-mile run?

Today in Openfit’s Xtend Barre Signature 30-day program? ‘Legs 1.’

In many ways, this is the epitome of a barre class. Lots of tiny moves that look so simple, but blast your leg and butt muscles.

Week Overall

  • I still haven’t found the right workout balance, but I feel like I have a solid approach for going forward.
  • Here’s an absurd sentence – the batteries in my water bottle died (I have a Hidrate Spark smart bottle). As a result, my every day hydration has suffered. When my water intake is tracked, I’m great about drinking water (yeah gamification!), but left to my own devices (especially in the colder winter weather), I’m terrible, and I felt it on the run this week.

Next Week: Week 7


4 miles
6 hilly miles
6 miles
18 miles8 miles
ActualBarre4 miles
6 hilly miles
6 milesBarre18 miles
8.5 miles

Area of Focus

Hydration in life

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