Salmon Falls 50k Training Recap: Week 9

I’m most consistent with my running (and my fitness in general) when I just head out the door and run as part of my usual routine. That may be boring, but it does make me a consistent exerciser.

After travelling and getting out of my usual workout routine, this week was a return to my boring, but effective, usual.

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: Week 9

Planbarre5 miles
7 hilly miles
6 miles
barre16 miles8 miles
Actualbarre5 miles
7 hilly miles5 miles
barre17 miles9 miles

Area of Focus This Week

Work on my post-run cool down routine. I’ve been better about cooling down after a run, but my routine is often a little willy-nilly.

The Week That Was


A cross-train/strength day means I return to my Openfit Xtend Barre series. Next up: ‘Legs 2.’

I was under the impression that, at least from a strength perspective, my legs were in pretty good shape.


This was a rough one on the ego.


I did my usual route near my house for this morning’s run.

I was only out of my running routine for a week, and yet it feels like I haven’t done this route in forever.

Next up in barre: ‘Core 2.’

As is often the case, the core classes knock me flat and leave me feeling utterly incompetent.

Two ego-bruising workouts back-to-back.

I don’t love it.


I ran my hillier route to and around the Mountain View Cemetery on this grey Christmas morning.

The cemetery was a very popular place to be this morning. Many people were at graves (or dropping flowers), and many groups of families were walking the roads.

I’m still liking my approach of doing the 30-day Openfit Barre program, doing the 7-day a week plan, but allowing myself 1-2 skip days per week to use as needed.

I think I’ll up my number of allowable skips to 3-4 per week.

I feel like I’m just on the verge of overdoing the workouts, so maybe I’ll take my foot off the gas a little bit.

Or maybe that’s just my ego talking after having two tough workouts back-to-back. I may change my tune later.

For now, I’m using one of my barre skip days today. I’m really not in the mood for it.


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I did 5 miles instead of the 6 on the calendar. Why? No real reason other than I wanted to run from home, and I wasn’t in the mood for the usual 6 mile route over to Jack London Square.

There were so many people out at Lake Merritt. I suppose everyone is taking the days after the holiday off. It also helps that the sun has finally returned for a few days so people are soaking in the sunshine.

Returned to Openfit Xtend Barre today for ‘Xtend Signature 2.’ My review? Meh.

This was my first time taking this particular class and I feel like a few of the combos are oddly timed. Although, once I do it a few more times and get the flow of it, I think I’ll start to like it a little more as a good full-body workout option.


Openfit Xtend Barre ‘Cardio 1.’

I still hate this cardio class, but I have to admit it’s getting a little easier (relatively speaking) every time I do it. So it’s doing its job, whether I like the class or not.


My running club is based in Oakland.

Our group long runs are done throughout the East Bay. There is one exception to this – once a training cycle, we cross the bay and run in San Francisco, from the SF Ferry Building to the Golden Gate Bridge.

Like many in the group, this is one of my favorite runs, even if it means playing dodgem-cars with all the tourists on the bridge and in Fisherman’s Wharf (so many tourists!). Seriously people, if you are in SF, Fisherman’s Wharf is the worst place to go, it’s a tourist trap!

Even with the extra distance added in due to constant weaving around tourists, this run is totally worth it, especially on a sunny, clear day like this morning.

The group run was 14 miles, and I paced the 11 minute/mile group. I totally nailed my pace – averaging 11 minute miles (on the nose) for those first 14 miles. Then I did another 3 solo miles down the Embarcadero, running south to Oracle Park and back.


Some runs are terrible and everything feels hard. On a few select runs, everything feels great and the run feels like the easiest thing I’ve ever done.

Today was one of those good runs.

I felt shockingly good on my run this morning. Even my pace was great (considering it was the second long run of the weekend on a hilly route).

Then I did the Openfit Xtend Barre class of the day: ‘Booty 1,’ a barre class that focuses (not surprisingly) on the butt.

This is the one class that has come up in the rotation a few times that I feel moderately competent at.

A good run and a not-horrible barre class!?

That makes for a good fitness day all-told.

Week Overall

  • I totally forgot that my goal this week was post-run cool-down. After each of my runs, I did my usual haphazard post-run stretches, but any idea I had of working on a routine I could do regularly didn’t happen.
  • I stand by allowing myself an extra skip day on the barre front, but I think allowing myself up to 4 was an ego-based reaction to two not-great classes back-to-back. If I’m honest with myself, I know I could have done the Booty class Saturday afternoon, but I skipped it because I could. I’ll use and abuse any advantage I give myself so I’m settling on 3 as my allowable skips each week (so doing at least 4 barre classes a week).

Next Week


I have a trail half marathon on Wednesday (New Year’s Day) and I’m still trying to figure out how to work that into my plan. Adjust only my other weekday runs? Do a shorter long run on Saturday? Leave everything else as is?

I think I’ll play it by ear.

Planbarre5 miles
7 hilly miles7 miles
barre22 miles8 miles
Actualbarre5 miles
13.1 HILLY miles5 miles
barre22 miles
9 miles

Area of Focus

A few mini-areas of focus:

  • Hydration
  • Finding a balance of workouts and race miles with my oddly split up week.

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