Tuesday, August 18, 2015

Long runs, a Relay, and a Fall Ultra!

I've switched gears again with running.
Earlier in the year I thought I might spend all summer working on speed and try to get back into 10k PR shape. After a few races in the spring, I decided that might be beyond my reach right now- -not impossible, just not something I have time to sacrifice for, with multiple runs a day, multiple showers a day, and all the PT needed.
Plus, there are goodies. 
It's hard to give up goodies.

Besides that, someone went and organized a 50k race on one of my favorite (and closest) singletrack trails. I wasn't crazy enought to run a 100k going upriver, but how could I turn down a 50k that finishes going down the North Umpqua river? I said goodbye to shorter runs and more speedwork, and hello to long runs.

I've missed running long.


To transition from 10k to 50k, I've been going increasingly longer on my longest run of the week, and worrying more about the time on feet than the actual mileage, though I do look at the miles..

I don't know how many singletrack long runs I will get in before the October race, but so far I have progressed like this:

7/19
13 miles on the Dread and Terror segment, going upriver, on the North Umpqua Trail. Photo HERE I felt so good from this run I felt I could have gone twice the distance! Elevation gained 3,329 ft. time on feet 2:51 including stops

7/27
14ish miles on the Union Creek and Upper Rogue river trails. 2 hours 51 minutes of time on feet again, including stops. Only 434 ft of elevation gain, but I think strava was wrong here. :) This was an INCREDIBLE solo sunrise run in the majestic Rogue River. I only saw one other person while I was out running. I very much regret leaving my camera at home for the trip.

8/7
15.9 miles (that I think was really more like 17+, but GPS cut things short) on the McKenzie River trail with a good friend and map expert. We ran it as an out and back, (plus a little extra I did at the end). This was WAY more technical than I remembered the MRT being.
The Tamolitch pool is deep and cold, and unbelievably BLUE


It was good to practice footing and also to see some sights I missed running through these sections a year ago for McKenzie River Trail Run 50k. Elevation gain 1,722 ft, time on feet 4:05.



8/15
17+ miles at Hardesty mountain. This was my first run at Hardesty, and I knew enough to expect some serious climbing. But that's about it.
This was a group run with members of a Facebook running group called My Running Peers. I've never been to one of the group's organized runs, but I love meeting new people and running in new places.
Up and up through the foggy trees... How anyone can do this loop TWICE, i have yet to figure out.
This was seriously, THE HARDEST, trail run I've done, (except perhaps the one I did at Silver Falls last year when the wheels fell off, and I decided I hate stairs).

The craziest part about Hardesty, if you haven't ran it or hiked it, is that after you work so hard to get to the top, there is no view! I kind of thought I'd see Dexter lake, but it was all trees...I had to laugh at my own expectations. Life is like that.☺Guess I'll have to find another mountain if I want a view.

When it was all over, I had a new appreciation for running down hills. My quads were fried before I was done running, but I wouldn't know just how intense the workout was until the next few days.

Not impressive, except that includes 5,500 ft of up AND 5,500 ft of down. Bracelet by runningonthewall.com.

The Hardesty run, including 3 miles warm up on S. Willamette trail, the Hardesty Hardcore race course, and the extra mile to the summit, was good for 17- 18 miles and 4:05 moving time. Time on feet was closer to 5 hours because of catching my breath, and I might have captured the time I was swimming in the lake right after.

Though this run beat me up a little bit, it was a fantastic training stimulus. Even writing this on Tuesday, I am feeling post-marathon sore, but I can tell that nothing is seriously damaged and it will be a big boost.

This kind of run should serve me well in a race that has 6800 ft of climbing and even more descent. How it will prepare me for my next event is a little less clear. ☺
*  *  *  * 
Next up for me is Hood to Coast. It will be my first time in the relay and I'm getting pretty excited about it!

Send me some good vibe for fully recovered quads - I'll need them!

Hills! Are you better at uphill or downhill? (uphill for me!)

What is next on your calendar?

20 comments:

  1. I'm doing HTC, too! Hope I can see you there!

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    1. Really? Which van / legs are you running? I am (until further notice) Runner 3 in van 1. I'll look for you, Gracie. I'd love to see you!

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  2. That's quite a change in focus! I reckon the quads will become happier the more training you do over hilly courses, especially by running the downs fast. Beautiful country to be running in - I like the look of that log bridge. Enjoy the relay, that'll be fun too.
    I used to be better on downs, but fear of crashing has tempered my speed. Now equally slow on ups and downs :) Next 'big' thing would be the Sydney Harbour Bridge 9.23k run in September.

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    1. Why is the Bridge run 9.23k? Do they go end to end, or just not have enough room to make it 10k, Ewen?
      If you ever get back to Oregon, I will take you to the trail with the bridge and you can ride or run there.

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    2. They advertise it as 'approximately 9k' - last year I measured it at 9.23k. Yes, don't think they have room in the city to lengthen it near the Opera House finish to make it 10k. I'll get back there one day for sure - will look forward to that!

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  3. Have fun with Hood to Coast, so much fun! That was my first relay :)

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    1. Thanks Christy! I am sure it will include all sorts of shenanigans! Fun running...

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  4. You sure do have some beautiful places to run! Love the pics. Good luck with the long running, nice to see you back out there.

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    1. I do love living here- so much beauty, Thanks for the well wishes , Robin! :)

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  5. Yay for Hood to Coast! You'll have so much fun! I always love your beautiful surroundings. As for shifting your focus to going long? I think it's in your blood. : )

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    1. Thanks Marcia! H2C is bound to be a blast. It's funny, because I am sitting here at age 40, still trying to figure out how to run long and also run fast (and not get hurt!)

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  6. I've seen alot of these pics on Instagram :) Very cool! Always so gorgeous!

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    1. Yes! Glad to find you on IG, Michael :) Hope you can make it to Oregon someday for a run, :)

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  7. you're a beast! I would love to do an ultra, but at my current pace it would just take far too long. :)

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    1. Some races have no cutoff! If you are really interested, you should go for it!

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  8. Those strong legs :) That's a lot of time on your feet!
    You have been ding some great prep work, I think you will have a great race.
    Oregon has a lot to offer in beautiful trails. I am not use to elevation like that, but if I ever get the chance I am going to try to run some :)
    Let those legs rest up! You will be back out there soon enough.

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  9. Thanks Karen! Oregon is great. We have some mountains and a little of everything. Not too many palm trees though.. come on out!!

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  10. so excited for you! sounds like just the race for Raina :D.

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  11. I love the downhills! I recently did a long run above Leavenworth, WA where it was practcally all uphill for the first 5, but the reward was the run back down! Both a good training stimulus, bur one more enjoyable than the other! ;)

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  12. Have fun with Hood to Coast. Glad you can run in such wonderful places.
    Downhill is a problem for me, I risk injures.

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