Weekly Summary: April 30-May 6

4/30/2012
Mon: Am- 13 miles (1:41) twin gates o&b, 1050'
Feeling a bit beat up from the week, so I took it easy through upper campus. Legs felt pretty good up UCONN.
Pm- 6 miles (:41) West Cliff, 100'
Wanted to get in a double, so I decided to run to the climbing gym. Met up with my buddy and bouldered for an hour.

5/1/2012
Tues: Am- 11 miles (1:12) West Cliff, 200', 3x2 miles @ 5:55
splits were: 5:52, 5:55, 5:56, 5:52, 6:02, 5:58
Somehow Jay convinced me to do a tempo workout with him. The original plan was 5 miles around 5:50, but after 2 miles I wasn't sure I could hold that. Ended up doing 3x2miles at ~5:55/mile. I sort of fell apart mentally on the fifth repeat and slowed down considerably. Overall, I'm not too disappointed in my effort, since this was the first time in over a year I've done any speed work. I plan on throwing this workout into my arsenal once a week and hopefully build some mental thoughness to make it through these painful runs.
Pm- 5 miles (:38) Pogonip, 258'
Easy shake-out. Legs were really stiff from this morning.

5/2/2012
Wed: Am- 16 miles (2:00) Pogo-Wilder, 2180'
I was planning an 18 miler, but after yesterday the legs just weren't there. It was pretty much a death march from mile 9, so I cut my losses and focused on a quality long run at the end of the week.

5/3/2012
Thurs: Am- 9 miles (1:01) West Cliff, 140'
Easy-ish run on the roads to the climbing gym. I was able to hold a 6:45/mile comfortably, which is a pleasant surprise. Spent the better part of 2 hours at the gym and lead climbed for the first time in over a year! My core/upper strength is coming back a lot quicker than expected, which I think will help out a lot with running.

5/4/2012
Fri: Am- 13 miles (1:40) twin gates o&b, 1057'
I was planning my long run for this morning, but after hanging at Burger with Jay last night I just wasn't feeling it. Managed to get in 13 relaxed miles. I didn't focus too much on pace and actually held a good clip up UCONN.

5/5/2012
Sat: Am- 18 miles (2:10) Pogonip-Wilder bluffs, 1817'
I didn't have work until 12 today, so I took advantage with a long run. Felt awesome from the beginning, especially up UCONN, and was able to hold a steady clip on the flats. Almost all of the miles after 9 were sub-7's, so that's promising! Also noteworthy, I had my first peanut butter Gu and tropical nectars Gu this morning...freaking redunkulous. Those, along with pineapple Gu, will be my secret weapon for Ohlone!

5/6/2012
Sun: Am- 26 miles (3:25) Pogonip-Wilder o&b, 2806'
Great long run today. Did the usual start through Pogonip, then upper campus, and Wilder/bluffs, and doubled back. Felt a little sore from Saturday, but the legs were surprisingly chipper. I had to walk a few sections in the Wilder hills on the way back, but since that was at about mile 18, I didn't worry too much. Overall, a really enjoyably sunny day on the trails!
Pm- 3 miles, easy hike on bluffs
Took a beautiful hike on the bluffs this afternoon with the lady and ate lunch on the cliffs. It was a great way to spend my Sunday off. Finished the night off by seeing The Avengers...freaking amazing! (Not included in totals.)

Yum, falafel. 

Trying not to fall into the sink.

Damn, we're good looking.

Totals
-Miles: 117.5
-Time: 14hr 35min
-Vertical: 9,400'
_______________________

Another great week of running! I wasn't originally planning to peak this past week, but after hearing from other runners, it sounded like the smartest move. Like I mentioned before, tapering has always been experimental for me, so I figured a two week rest period should leave me plenty fresh. I'm a little disappointed in my vert this week, but the build-up over the past couple of months should leave me climbing strong. With only two weeks until race day, the plan is to hit about 90 miles, then 30-40 miles the week of the race with some faster running thrown in. Oh, and just for posterity's sake, the UCONN trail is one of the more challenging climbs within running distance from my house, climbing about 400' in .75 miles. It's not terribly steep, but the semi-technical single track and decent elevation gain make for a fun way to start the day.

As for this week's beer, I didn't really have anything new, so it's into the review archive for Victory Hop Wallop.

22oz bomber into a Deschutes snifter. 

A: Pours a beautiful, golden straw color with a billowy 3 finger head that holds its shape even above the rim. Awesome retention and lacing. 

Sm: Lots of citrus and pine. Sweet grapefruit comes through, followed by a resinous/metallic aroma.

T: Similar to the smell, but better. I'm loving the hop profile, especially as it warms. Very piney up front, then sweet. The alcohol is present in the finish. I can't get over the lacing...absolutely gorgeous rings down the glass!

Mf: Medium bodied. I wish there was a bit more carbonation to improve the crispness, but it coats the palate well.

O: A solid DIPA that grew on me after the first glass. There is something "off" in the aftertaste, probably from the bottle fermentation, but I love the hoppiness!

Weekly Summary: April 23-29

4/23/2012
Mon: AM- 12 miles (1:32) Twin Gates o&b, 1154'
Only planning on 10 this morning, but decided to head up to Twin Gates. The legs felt great, and I ended up having one of my fastest descents through upper campus. I had a blast trying to bounce off all the burms and bumps that I could find. Overall, one of the fastest, most fun runs I've had in a while.

4/24/2012
Tues: AM- 7 miles (:52) Pogonip Spring Trail, 459'
Easy run through Pogonip before my 10am class. After the run I headed to the gym for an 1.5 hours of bouldering + core. I hit the weights for some leg strengthening and did 10 reps of one-legged presses at 115lbs, then 6 reps of two-legged at 400lbs. Felt awesome.

PM- 4 miles (:31) West Cliff, 257'
Easy shake-out on the road.

4/25/2012

Wed: AM- 13 miles (1:47) Lower Pogonip, 1821'
Met up with Jay this morning for some miles in Pogonip. We hit the Overlook Trail, to Ohlone, across Hwy 9, up UCONN, then back up Overlook. I was hoping to feel better on the climbs with only 3 weeks til Ohlone, but I guess I'm not supposed to feel 100% during training (go figure). Anyways, it was a great morning to explore new trails, especially with the bobcat sighting!
PM- 3 miles @ 11% (:30) Treadmill, 1700'
3 miles @ 11%, ~1700' Felt pretty smooth throughout the run, but it was definitely taxing.

4/26/2012
Thurs: AM- 7 miles (:53) Pogonip Spring Trail, 550'
Planning a longish run tomorrow, so just took it easy through Pogonip. Hit the climbing gym after my morning run. I was planning on running a double today, but was too tired after class.


4/27/2012
Fri: AM- 26.3 (3:19) Wilder-Bluffs o&b, 2854'
I wasn't originally planning on 26+ miles this morning, but knew I wanted to get in at least 20-22. The legs felt exceptionally great, so I tacked on 2 miles on the bluffs then headed back up through Wilder. And to be honest, I added the additional .3 miles at the finish just to make it an "ultra" run. ;) Overall, I can feel myself getting stronger on the hills and only had to power-hike a few small sections. Also, I clocked my fastest ascent up UCONN and to the twin gates (:48). Food: toast + coffee pre-run, during: 2.5 Gu's (almost spit out the third banana-strawberry...gross) + ~1.5 liters water


4/28/2012
Sat: AM- 17 miles (2:40) Nisene closed trail-West Ridge, 3240'
Headed out to Nisene with my bud Jay, who showed me around some new trails. Super techy/slow single-track (by my standards) which made for a challenging run...note the average pace of 9:18. Noteworthy sections: about 3-4 washouts, losing the trail a few times because of overgrowth, lots of downed trees (one of which we had to slide under), having to use a rope to help ascend a climb/descend the other side. My quads weren't too beaten up after yesterday's effort, but I definitely struggled. After dragging ass for the first couple of miles, the legs eventually loosened up on the rolling single-track, but things started to fall apart on the climbs. After hitting Sand Point and pounding two Gu's I felt good again, but by the end of the run I was trashed. Overall, a killer run and thankful to have seen some new trails.


4/29/2012
Sun: AM- 8 miles (1:01) Pogonip-UConn, 759'
The thought of running this morning wasn't exactly appealing, but I knew once I warmed up it'd be enjoyable. Only meant to do 6, but extended it to 8 since the legs didn't feel terrible. Overall, I'm really happy with this weekend's training.

PM- 3 miles @ 10% (:30) Treadmill, 1584'

10% @ 6mph Felt pretty good, but this week has definitely caught up to me. I tried to do 6.5mph, but thought I was going to pass out.

Totals
-Miles: 100.3
-Time: 13hr 40min
-Vertical: 14,375'

_______________________

This was my first week breaking 100 miles in over a year, and I'm glad to say that everything is holding up nicely! My last few training weeks have hovered in the high 80's to mid 90's, so I'm not expecting any huge gains from a 100 mile week. I think it was just about breaking a more of a mental barrier than anything else, especially since an average week for me last year was ~120 miles. For me, this validates that my training is truly back on track and gives me a huge dose of confidence coming into the Ohlone 50k which is only about 2.5 weeks out. Also, I'm fairly certain that this was my most vertically challenging week to date. I'm stoked to finally be getting stronger in the hills! The plan now is to log ~110 miles next week and peak around 120 miles two weeks before the race. I've always kind of winged the taper, but I'm hoping I can dial myself back down and run ~60 miles the week of Ohlone. Hopefully this will leave me refreshed, but ready to race!

As for this week's beer, I was hoping to review the newly released FW Wookey Jack, but never got around to it. Instead, I decided upon Green Flash Palate Wrecker.

Wanted to take a better pic, but got lazy. =]

 Poured from a 22oz bomber into a tulip.

A: Pours a beautiful golden amber with a massive 3 finger off-white head that lingers. Nice carbonation and bubbles creeping up the side of the glass. Minimal lacing. Second pour had considerably less head (see above pic).

Sm: Initially very sweet with hints of caramel followed by some citrus. Grapefruit and apricot definitely dominate. 

T: Holy hops! The hops don't come through in the nose like they do in the taste. A lingering sweetness up front is destroyed by massively amazing hop bitterness and a piney reisen. Slightly tart in the middle, almost mouth-puckeringly so, which is where the grapefruit shines. The alcohol is very warming in the finish, and coupled with the hops, this beer is almost mouth numbing. Awesome.

Mf: Medium bodied with great carbonation. A bit astringent as well.

O: Yum. A definite hop-bomb for sure. I've been searching for this kind of bitterness in a DIPA for a while now!

Weekly Summary: April 16-22

4/16/2012

Mon: AM- 11 miles (1:35) Twin Gates o&b, 1097'

Legs were still pretty sore from Saturday's race, so I decided to forgo the long run. Just a really mellow, enjoyable run.

4/17/2012

Tues: AM- 8 miles (1:01) Pogonip, 632'

Still feeling a little blah, so I settled on an easy 8. Legs are starting to perk up. Oh, and I had the best critter encounter on the trail this morning to date! Coming into Pogonip, there was a bobcat sun bathing in the middle of the fire road. After noticing me, it trotted into some tall grass, but it let me get probably within 5 feet! We just watched each other for almost 3 minutes before I decided to leave it be.

PM- 4 miles (:31) Pogonip, 300'
Super easy shake-out before class. Relaxed and smooth.

4/18/2012

Wed: AM- 23 miles (2:54) Wilder o&b, 2748'

Was NOT feeling a long run this morning, but once I stepped outside I knew it'd be enjoyable. Lately, I've been putting more miles in Wilder to acclimate my legs for the hills of Ohlone and have been diggin' an out-and-back on a single-track switchback trail. The legs felt great at the turnaround point, and overall I didn't feel too fatigued. Coyote sighting + lots of deer!

4/19/2012

Thurs: AM- 7 miles (:55) Pogonip, 503'

Easy-peasy run through Pogonip to shake out 'dem legs for the long run tomorrow.

4/20/2012

Fri: AM- 20 miles (2:30) Wilder hills/bluffs, 1758'

Oh.Em.Gee. It was really hot this morning. Must have been high 70's by 9:30. Anyways, I'm not complaining, but just taking note of how much the heat affected me! I drank about 1.5 liters of water, which is pretty crazy for this loop. Anyways, I decided to mix things up and tacked on a few miles on the bluffs. Not sure why I don't run out there more often...bobcat sighting!

4/21/2012

Sat: AM- 10 miles (1:15) Nisene fireroad, 1500'

My garmin has been wack with splits and elevation, so not positive on the specifics of this run. I decided to break up the hills of Wilder and head to Aptos for a jaunt through Nisene. I really miss this park and am not sure why I don't come here more. Tons of beautifully lush trees on easy fire road/single-track. Good stuff. Legs felt great, especially on the way back to the car, but I dragged up the incline for a bit.

4/22/2012

Sun: AM- 12 miles (1:42) Nisene single-track, 1835'

Decided to hit up Nisene again (2nd day in a row!) with the SCE peeps, and I'm thankful I did! I haven't seen some of these guys in a while, so it was good to touch bases and run a few new trails...thanks Robert ;] (Oh, and great job tackling Boston in that freaking 90 degree heat!!) The original plan was 14-17 mile, but cut it at 12 after what I feel to have been a great week of training.

PM- 1 mile (:09) treadmill @ 11% 6.5 speed, 580'

Got a little rock climbing in at the gym tonight and decided to try out the treadmill. Well, I got pretty bored (and hot) after a mile, so I gave up. In the future I'd like to do a few easyish miles at 10-12% to rack up some elevation. Overall, felt relaxed. And as far as rock climbing goes, the technique is still there, but my muscles just can't quite keep up yet...at least I can do pull-ups again!

Totals

-Miles: 96

-Time: 12hr 25min

-Vertical: 10,950'

_______________________

I'm incredibly happy that my training has begun to pick up again over these past 2 months, leaving me feeling strong and healthy, but more than anything I'm just thankful to be back on the trails. Ever since Vermont, I could never settle into a groove and found myself with a new injury every few weeks. While this was undeniably frustrating, I learned many valuable lessons in terms of training and recovery; namely, that running 130-150 miles/week does not guarantee fitness, especially when not properly fueling myself for such efforts. 

Looking back at my training logs from this time last year, I'm now running stronger than I ever have simply because I've switched my focus from quantity to quality. This has allowed me to put in solid long runs every other day with very little soreness and a very quick recovery time. Consequently, I've shaved off a full minute per mile from my normal Wilder loop (compared to last year). In the past 3 weeks I was also fortunate enough to place 2nd overall at the Pirates Cove 30k (3500' of climbing and my first race since Vermont!) and 1st overall at the Woodside 35k (3000' of climbing). All this while running 40 miles/week less than what I had been last year, and weighing 20 lbs more! 

Looking forward, I know that I still have areas to tweak in my training to produce even more gains, but for now I'm content with simply doing what I love. Hopefully, I can keep a level head coming into the Ohlone 50k on May 20th and the Diablo 60k in June. Both are very demanding in terms of vertical gain, but as long as I continue to train smart, I'm confident that I'll perform to my potential.

And lastly, I've noticed an increasing trend on the faster dudes' blogs where they share a song/music video of a favorite band. While I find this enjoyable, I regret to admit that my knowledge of music is...laughable, at best, which consequently is reflected in the fact that my iTunes playlist hasn't changed since high school. So, in lieu of embarrassing myself by posting video after video of Lady Gaga's "Paper Gangster," I've decided that once a week I'll share with everyone a newfound passion of mine by reviewing a different, and hopefully tasty, beer.

In honor of its recent release (4/16), I couldn't resist choosing Stone '12 Imperial Russian Stout.

Photo by yours truly ;)

Poured from a 22oz bomber into a Deschutes snifter. Do this beer justice and serve at room temp!

A: Pours a thick, deep black with a 2 finger mocha colored head. Nice retention that dissipates slowly, leaving a good amount of carbonation bubbles around the side of the glass. Alcohol legs are definitely present.

Sm: Huge amounts of roasted malt on the front. Coffee, and chocolate dominate, followed by fruity esters. A hint of caramel and vanilla. Alcohol is subtly present.

T: Almost spot on to the smell. Roasted malts are the key player here. It's so much like sipping on a freshly brewed cup of dark coffee that you could crack this thing open in the morning to have with breakfast. The finish is smooooth, and the bitterness is well balanced by the sweetness of the malts. The 10.5% ABV is well hidden and only briefly noticeable as it warms on the way down.

Mf: Full bodied all the way. Deliciously thick and creamy with just the right amount of carbonation to keep you interested.

O: Another gorgeous beer from Stone and an RIS at its best. I'm excited to try this with a little age on it.

Weekly Summary: May 16-23

5/16/2011
Mon- AM: 9 miles (1:05) Seacliff-Nisene, 635'
Couldn't wait to head out this morning. After yesterday's run, I was looking forward to another great day with only mild soreness in my achilles. It's still swollen, but not as bad as last week. Ran in the Cascadia's with superfeet which seemed to help.
PM: 11 miles (1:18) West Cliff, 338'
I wasn't planning on an 11 miler this afternoon, but after all the rest (the whopping 2 days!) I've been getting antsy, so I decided to extend the run. Felt solid until about the last 3 miles...lots of frustrating wind/ my achilles started acting up. Ran in the DS Trainers with superfeet...seemed to make things worse.


5/17/2011
Tues- AM: 11 miles (1:21) Seacliff-Nisene, 310'
Legs were a little stiff this morning, and the overcast weather made it difficult to motivate myself. I knew once I got out there my mood would change, so I laced up the Green Silence's and hit the roads. My achilles (right side) felt pretty good throughout the run...before I left I taped it using a new method, which seems to be a winner!

PM: 8 miles (1:03) Pogonip, 507'

Decided to test the achilles on some hills, so I headed up to Pogonip. Although my legs were a bit sluggish, I felt good so I threw on a few extra miles and a small amount of climbing. The achilles only gave me issues at about 6 miles in, so I'm remaining hopeful! I really don't have much pain tonight...

5/18/2011

Wed- AM: 8 miles Seacliff-Nisene (1:02), 501'

Legs felt a bit sluggish upon heading out, but loosened up. It's been a while since I've put in this many miles, so to be expected I suppose. Overall, a relaxing, mellow run.

PM: 10 miles (1:20) Nisene, 1807'

Got off work early, so I decided to toss in a few extra miles. Ran to the top of the incline in Nisene...not a particularly fast run, and I didn't feel spectacular, but I think some mellow miles are just what I needed. So glad the sun is finally back!

5/19/2011

Thurs- AM: 9 miles (1:10) Seacliff-Nisene, 501'

Legs are still feeling sore/sluggish, but it feels great to get back into my daily running routine. Achilles was pretty much pain free.

PM: 6 

miles (:45) Pogonip, 235'

I've been so drained since this morning! I'm thinking I didn't get enough sleep/haven't eaten enough today...I've been rushing around since this morning and have only managed to put down a (fairly huge) salad. Nice little shake-out run through Pogonip before intervals at the track tonight. Hopefully I'll bounce back once I get some fluids and grub in me! Achilles didn't hurt at all =]

PM: 1 mile w/up, 3x1mile @ 10k pace +10sec w/ 1min recovery, 1 mile cool down, Track

5:38, 5:44, 5:39

After much deliberation, I decided to head out to the track for 3x1 mile repeats at tempo-ish pace. I wasn't feeling completely up to it, but after my shake-out I ate about 4 pieces of toast with jam (yum!), so other than being bloated, I felt pretty solid. I took a few warm-up laps to test out the achilles, and although there was some residual soreness, I decided to go ahead with the intervals. All-in-all, they were pretty much what I expected. I haven't done any running at this speed in quite some time, so my legs responded accordingly for the first few laps. After the cobwebs shook off, though, the efforts felt smooth and controlled, especially number 3. Interestingly, my achilles only really acted up on the recovery portions...otherwise, a really great workout! Now I'm off to class until 8:30pm, then it's dinner time! I made an enormous pot of soup with black beans, tomatos, sweet potatoes, and ground turkey the other night, and I've yet to put much of a dent in it

5/19/2011

Fri- AM: 13 miles (1:40) Seacliff-Nisene, 909'

Overall, a pretty mellow run. My legs were super stiff this morning when I woke up, but after walking around a bit to get coffee, etc. they loosened up. The run itself was fairly uneventful...just sauntered around Aptos and into Nisene. I was completely dead the last 3-ish miles...glad I had that half banana with peanut butter! ;]

PM: 5 miles (:41) Seacliff, 218'

I wasn't really planning on my shake-out being so close to my morning run, but my girlfriend was heading out for a jog, so I thought I'd join her! It was a super mellow pace and felt good to give the legs a break. Overall, a beautiful day on Seacliff and lovely afternoon with my lady. Now time for a nap and some relaxation by the pool!

5/20/2011

Sat- AM: 13 miles (1:41) Seacliff-Nisene, 892'

Just a pretty mellow run before work. Nothing really out of the ordinary or really any different from the previous runs this week.

PM: 3 miles (:23) Nisene, 242'

Decided to head out on my lunch break for a quick shake-out. The sun is out and summer is here! Just a really relaxing trot through the trees...

5/21/2011

Sun- AM: 13 miles (1:41) Seacliff-Nisene, 881'

Hmmm...almost an identical morning to yesterday. A little more difficult to rally myself together this morning, but like always, I was glad once I got running. Off to work!

PM: 3 miles (:24) Nisene, 285'

Legs are pretty trashed today. I'm betting it's because I logged most of my miles this week in the New Balance Minimus and the majority was on hard-packed surfaces. It still feels good though to finally have tired legs after what has seemed like a few weeks of down time!

Totals

-Miles: 127.3

-Time: 16hr 21min

-Vertical: 8,283'

___________________________

Well, it seems like ages since I've posted anything on here, and even longer since I've gotten in any quality miles. After the WTC 50k I took it easy the following week and tried to gradually build my mileage again for AR 50. I logged a solid 127 miles the week prior to AR, which left me feeling confident and strong. The week of the big race, I was rested and somehow landed 13th place overall in a time of 6:49:17. (!) I completely surprised myself, and although my race was far from perfect in terms of strategy, I do think I ran it close to the best of my abilities. Most likely, I went out too hard on the paved bike trial early on (thanks for setting that awesome pace, Jacob!!) which left me with a pretty weak kick in the hills. However, I also think that I wouldn't have necessarily pushed myself harder in the hills had I been fresher. Who knows though! Anyways, the week after AR hit me pretty hard, as I constantly walked the line between having a cold/being dead. I took a few days off and got a lot of food in me, which seemed to do the trick!

After a couple of recovery weeks (about 75-80 miles) I tried to ramp up the running again, hitting 131 miles then 118. The second week left me with a bum achilles which I babied for the next couple days and only managed to log ~45 miles. I'm glad to say that everything seems to be functioning normally now, and the training is back in full-swing for Vermont! It's incredibly unnerving and a bit surreal that in only 8 weeks I'll be attempting to complete my first 100 mile race. Who knew that so much could happen with only one year of running experience? Never in my wildest dreams...

Weekly Summary: Feb 14-27

2/14/2011
Mon- 11 miles (1:25) West Cliff, 445'
Not really feeling as sore as I thought I would, so I decided to extend my shake-out today. Took it really easy down West Cliff and even ran into my parents along they way! They came down from Sacramento to camp for 2 weeks, so it's been great hanging with them. My heels are really sore, and it was a bit difficult falling asleep last night because of the pain, but all-in-all I think I'll recover nicely.


2/15/2011
Tues- AM: 6 miles (:45) Seacliff, 203'
A cold, but beautiful morning for an easy run. I did an old route through the Aptos neighborhood which was a welcomed break from West Cliff. Legs are feeling good, but heels are (not surprisingly) still sore. 
PM: 11 miles (1:27) Nisene, 1150'
Hung out with the gf for a bit before hitting the trails in Nisene. Not much to report on this run...felt good on the way out, but started to drag coming back. Kind of skipped lunch, but made up for it with some cookies. =]


2/16/2011
Wed- AM: 12 miles (1:34) Nisene, 1421'
Not too much to say. Beautiful run in the park and met up with the parents at Costco before class. Had a mocha freeze and trail mix for lunch...not ideal, but tasty!
PM: 8 miles (1:03) Pogonip, 540'
After a little debate, I finally headed up into Pogonip for an easy stroll. There was a little break in the rain which made for a gorgeous run. Legs are feeling surprisingly chipper.


2/17/2011
Thurs- AM: 14 miles (1:49) West Cliff, 610'
Kind of a sucky run. Sunday is definitely starting to catch up to me. I had two pieces of toast for breakfast and got ravenous about 6 miles into the run...as a result I bonked pretty hard on the return home. Had a big bowl of greek yogurt with blackberries after...yum.
PM: 1 mile w/up, 3x1mile @ 3k pace w/ 400m jog, 1 mile cool-down, Track
5:59, 5:49, 5:48
I was really questioning whether or not to hit the track tonight because of how tired I've been lately. If I didn't make it to the track, I was planning on an easy shake-out, but not wanting to run in the rain alone I decided to suffer for an hour with my teammates. Once I warmed up, the intervals were rather effortless. Coach had us run the first lap at 3k pace then add 20 seconds to the second, then back to 3k, and finish the fourth lap at 20 seconds slower. It was difficult at first to judge how slow I was running the 'recovery' lap, but I got into a groove. I never found myself really struggling which may be neither good nor bad. Overall, it felt like a solid workout.


2/18/2011
Fri: AM: 9.75 miles (1:11) West Cliff, 404'
I'll be honest...kind of a miserably run this morning. Although my pace was surprisingly quick, it was a sufferfest the entire way. Lately I've been feeling completely drained even though I've been sleeping about 8.5 hours a night. I'm probably not as recovered as I thought, so I'm going to monitor my body pretty closely at this point.
PM: 7 miles (:52) Pogonip, 377'
Went for a quick run through Pogonip before my History of Life mid-term (yikes!) and surprise, surprise I felt like garbage! This should be a red-flag to back off the training, but of course I'm too stubborn. I'm also wondering if my performance this week has been struggling because of my diet...it's been pretty heavy in the sweet's/junk food department. I think I've eaten more chocolate, cookies, and pizza this week than I have ever in my life, but who knows. At about 2:45pm and with ~2 miles left in the run, I remembered that my class started at 3:30 and not 4, so it was a mad-dash to get home, change and make it up to campus for my test! Luckily, I made it with some time to spare, and even did quite well on the test.


2/19/2011
Sat- AM: 16 miles (2:05) Nisene, 1571'
This week has been pretty Nisene-heavy, but I've enjoyed the mix-up in my training. I had a banana with peanut butter pre-run, which apparently wasn't enough. I bonked with about 6 miles left and just felt totally crappy. The return home was painful, but I refueled with some egg whites and fruit.


2/20/2011
Sun- AM: 16 miles (2:01) East Cliff, 584'
Mixed things up this morning with a long run on East Cliff. Set out with SCE for a planned 18 miles, but turned back early for a total of 16. The last miles were yet again a struggle as a few of the guys decided to throw down some sub-7min miles. It's time to really focus on performance and dial back the training in preparation for WTC. I some greek yogurt post-run and lunch was pizza with about a million cookies. I feel gross.


Totals
-Miles: 117
-Time: 15hr 01min
-Vertical: 7,355'
___________________________


I'm not really sure what's been going on with my training this week. Part of me thinks it's my diet and part of me says I'm just not completely recovered from Sunday...maybe both? In regards to my diet, I've been having difficulty keeping on weight, so from here on out I'm going to begin tracking what I eat in an attempt to fill in the holes. Having come this far in my training, I cannot afford to mess things up because of sloppy nutritional habits. WTC is quickly approaching, and the more I think about it, the more I feel this could be a break-out race for me. My original plan was to semi-taper for it and use it as a tune-up for the AR 50, but I'm beginning to see my potential in 50k races. I really don't have much experience in 50 milers, and with WTC bringing huge talent from across the U.S., I think it'd be foolish not to give it my all here. I can feel my attention slowly slipping away from this blog as my appetite grows, so I think it's time to go destroy a burrito...and hopefully get out of this calorie deficit! 

Weekly Summary: Feb 14-20

2/14/2011
Mon- AM: 13.3 miles (1:48) Pogonip o&b, 1132'
Have to be honest...I kind of slacked off this week with keeping a running log, so most of this is by memory! Just too much to focus on this week. If I remember correctly though, I felt pretty good today. Just tried to keep it fairly easy and soak up some of the remaining sun!
PM: 5 miles (:38) West Cliff, 199'
Super easy shake-out...nothing special. Took me a bit to get motivated, but I'm glad I got outside. My legs are feeling pretty strong from yesterday's workout.


2/15/2011
Tues- AM: 8 miles (1:03) Nisene, 700'
My foot's been hurting, but not enough that I can't put weight on it, so I decided to head out for a few miles. It was chilly this morning, so motivation was lacking. The foot started acting up around mile 4 and my Garmin's battery died, so I decided to head home. =[
PM: 6 miles (:43) West Cliff, 220'
After a trip to Costco to stock up on groceries and a new Droid X (both compliments of the parents!) I headed out for an easy run. Unlike this morning, I actually felt good, but the top of my foot still feels funny.


2/16/2011
Wed- AM: 12 miles (1:32) West Cliff, 410'
Bleh. Super windy run this morning and my legs were heavy. I managed to miss most of the rain, but got hailed on while coming home. Needless to say, I kind of just wanted to get back to the apartment and veg in front of the TV.
PM: 6 miles (:46) Pogonip, 230'
Well, I wasn't planning on running again today, but the sun started to peek out, so I threw on my shoes and sauntered up to Pogonip. Lots of puddles and mud, which I absolutely love to splash through...got hit with a little drizzle on the way home. Watching the sunset from Pogonip with the light rain was amazing. =]


2/17/2011
Thurs- AM: 8 miles (1:02) Nisene, 692'
Just a bit of a shake-out in preparation for tonight's track workout. My legs felt really strong, so I had to remind myself to keep the pace easy.
PM: 1 mile w/up, 3x1mile @ tempo w/ 1 min recovery, 1 mile cool-down, Track
5:43, 5:38, 5:38
Another solid track sesh! Not too many SCE peeps were out there tonight due to the rain, but I'm glad I braved the weather. I haven't done one of these tempo runs before, so my track coach, Aaron, gave me a time to shoot for, and I hit it every split. Surprisingly, I only felt semi-uncomfortable. Maybe this is good? Not quite sure what to expect from this workout.


2/18/2011
Fri- AM: 10 miles (1:19) Pogonip, 925'
After holding out until the absolute last second, I laced up the 101's for a run in the rain. It was actually pleasant once I got soaked. I didn't really want to push it too hard on the mile climb through Pogonip, so I settled into an easy pace and focused on good form/footing for Sunday. All in all, a cold, but very enjoyable run. 


2/19/2011
Sat- AM: 6 miles (:44) West Cliff, 216'
My original plan for today was ~10 miles, but I decided to cut it short and save the legs for tomorrow. Not too jinx myself, but I'm feeling very strong and hopeful for tomorrow! The sun disappeared for the last 2 miles of my run and was replaced by rain, but the forecast is showing beautiful conditions for tomorrow!


2/20/2011
Sun- AM: PCTR Lake Chabot 50k (3:36:41), 4243'
I don't want to go into too much detail since I'm in the process of writing a race report, but...I (somehow) won! I toed the line as close to the front as I could and took off strong, holding the lead for the entire race. Looking at my splits after the race, I was shocked to see most of them in the low 7's with a handful in the 6's. Although the course was a bit short (I think it totaled around 29.5-30 miles), I still put forth a strong effort, and it paid off! Even with the added 2,000' of vertical gain as compared to the Folsom Point 50k, I shaved 10 minutes off my PR. I never had the feeling of "Oh my god, this sucks" like I felt at the last 50k in November...in fact, I kept waiting for it to hurt, but oddly enough the sensation never came. Not sure if that means I should have gone harder, or my training is paying off? Either way, I'm thankful that I was given the opportunity to race and need to remember that my main focus is still on WTC/ AR 50. Full report to come!


Totals
-Miles: 109
-Time: 13hr 53min
-Vertical: 8,967'
___________________________


What an absolutely crazy week! I honestly wasn't expecting to perform like I did on Sunday not only because I haven't raced in ~3 months, but also because of the amount of mileage I've been logging. These last few months have been a huge learning curve as I experiment and dial in my training, so my decision to include a mini-taper this week had me second guessing myself. During the week of my last 50k, I ran about 15 miles leading up to it, while this week my taper was ~80 miles. Granted I run more than twice as many miles compared to three months ago, but even still the doubt persists! I'm not sure my win from the Folsom Point 50k had totally sunk in yet either, and that just put more pressure on myself to perform and prove that it wasn't a fluke. Anyways, I'm happy to see results from my training and am thankful that the amount of time I spend running isn't all for naught! At this point, I really cannot ask for much more...I'm performing better than I ever thought possible, while still enjoying training/running as much as ever! Looking forward, I'm not sure if I'll continue with the 140 miles/week, but I do plan to stay above 115. I think that constantly training on tired legs was key to my success on Sunday, and at least for me, I find comfort in knowing that if I can run 140 miles in one week, I can absolutely run a strong 30 miles in one day. 

Weekly Summary: Jan 31-Feb 6

1/31/2011
Mon- AM: 16 miles (2:10) Nisene-West Ridge, 1734'
Went back to Nisene as promised, and wow, what a trail! The lush forest completely surrounded me with sunlight poking through, highlighting a very gentle mist. Amazing. Felt kind of slow heading from the house to the West Ridge trailhead, but I think that's due in part to the slight uphill. Played around on the single track for only a few miles because I didn't bring water/food and didn't want to get stuck in the middle of the forest. I figure I'll go out Saturday before work and do the full WR/fireroad loop...should be around 23-24 miles. The footing was pretty sloppy and technical at times because of yesterday's downpour mixed with the 101's...the super low-profile tread obviously didn't excel in these conditions. My legs started to loosen up with the ups and downs of the trail, and at a few points on the downhills I had to check my speed. =] Finding a new trail (single track, no less!) and exploring the unknown always reminds me why I run. Also, I can definitely feel that I'm getting stronge/faster on the hills, which I owe to running Wilder everyday. Glad I've moved the majority of my miles to the trails. Breakfast was: two slices of double fiber toast w/ peanut butter & jelly (unfortunately, all I could find), coffee.
PM: 6.3 miles (:47) West Cliff, 293'
Lovely shake-out run this afternoon. It was a great way to de-stress after my French test. Headed out around 3:20pm and was a little crunched for time since I had class again at 5pm, so I pushed the pace a little bit. Nothing all that fast, but more so than usual.


2/1/2011

Tues- AM: 20 miles (2:32) Pogonip-Wilder-West Cliff, 1694'
Felt amazing on this morning's run, and I think I owe it to my breakfast! Took a while to motivate myself to get outside, but as soon as I hit the pavement I was off. I could tell I felt strong, so I pushed the pace and hit a PR on the climb from my apartment to the Twin Gates (~907' ascent in 6.25 miles- 53 min). Hit the descent in Wilder pretty hard, and decided to throw in a few extra miles on West Cliff. My planned 16 miler turned into 20...it's exciting knowing that I can throw down 20 miles on any given day, especially with no fuel during the run. =] Breakfast was: half sweet potato w/ Udo's oil and agave nectar, coffee, a few honey-wheat pretzel twists (my new addiction)

2/2/2011
Wed- AM: 13.5 miles (1:44) West Cliff, 434'
Legs were pretty shot this morning. There was a pretty gnarly headwind on the way out, which made things frustrating. It was the first time in a while I contemplated turning home early, but decided to stick it out. Overall it was a beautiful morning! Breakfast was: lots o' coffee, small bowl of Life cereal, and two pieces of toast w/ almond butter post run.
PM: 5.5 miles (:41) West Cliff, 241' 
Well, ran a little faster than I probably should have to make this a true shake-out, but I was crunched for time and had to be back to take a mid-term. Legs were sore, but I surprised myself with the pace! I'm pretty tired today...looking forward to some Chinese food with the bestie and gf. =]


2/3/2011

Thurs- AM: 5 miles (:38) Seacliff-Nisene, 325'

Felt awesome this morning...decided to get a light run in early and hit the trails once it warmed up. Legs were surprisingly light and reactive, and I completely enjoyed myself as opposed to yesterday's frustration-fest. I've spent a very relaxing morning just drinking coffee and getting homework done, but I feel like a bit of a couch potato at this point, so I think I'll go log some miles in Wilder. Pre-run breakfast: lots o' coffee. Post-run: two pieces of cracked wheat w/ almond butter, an apple, some soy nuts. 

PM: 14 miles (1:50) Wilder-Pogonip, 1456'
Lounged around the apartment a little longer than I planned before hitting the trails, but the extra rest was awesome! Got a good amount of homework done (which needs to be my main focus anyways), but started feeling kind of lazy and almost wasn't able to lace up the shoes. Leaving in the earylish afternoon (12:45) always throws off my eating patterns, so of course I got really hungry just before taking off. Raided the fridge and had two (very small) pieces of my leftover gluten-free vegan pizza. Definitely was not a good idea (DUH) because I was tasting it again and again on each downhill. Oh well. Took it super mellow on the climbs and just enjoyed the sun. It's kind of last minute, but I think I'm going to head over to the track tonight to suffer some 4xmile repeats with the team. It'll be my first time on a track in like 6-7 years...should be interesting! Now, time for some a solid couch sesh and cereal/ toast.
PM: 7 miles (:45) Track, 30'
1mi warm-up, 4xmile @ 10k racepace w/ 400m rec. jog, 1mi cool-down
5:35, 5:26, 5:25, 5:24
Wow...my first 3-a-day! Did not think I could run that fast! It's been probably ~5 months since I've raced a 10k and since I've put in some solid speedwork, so I really didn't know what pace to shoot for. I decided to just pick someone fast (thanks Marty!) and try to hang with him. I think it was a solid pace for me, and I definitely was feeling it, but probably could have cranked it a little harder, since I didn't slow down on the last mile. Overall, I'm extremely pleased with my performance, especially having run 19 miles earlier in the day. Thursday night track sessions will now be added to my schedule, but I need to keep a close monitor on my body at this point. I wouldn't be able to forgive myself if I caused an injury this close to my big races. On that note, a little bump/ tightness has developed on the outside of my right knee. I've been icing it, hoping that it's just a little fluid build-up from the miles. Fingers are crossed!


2/4/2011
Fri- AM: 16.25 miles (2:06) Pogonip-Wilder, 1595'
Wasn't as sore as I expected from yesterday's pretty intense workout! Legs felt great and just seemed to cruise up the hills. The bump on my knee hasn't gotten any worse, so I've just been icing it and taking NSAIDs. Had the usual two slices of toast for breakfast with coffee =]
PM: 5 miles (:39) West Cliff, 203'
Really enjoyable run on West Cliff tonight. The weather was perfect and even got to catch a bit of the sunset. I was pretty tired heading out, but my legs loosened up around mile 2.5, and it didn't feel like such a struggle.


2/5/2011

Sat- AM: 17.5 miles (2:07) West Cliff, 558'

After a good amount of time wasted deciding between trails and road, I eventually settled on West Cliff. I figured I could use a flat, mellow run as opposed to all the hills. Also, I thought not having the pounding descents might be better for my right knee. Anyways, I pushed the pace more than I intended and actually felt awesome! Got in a couple miles around a 6:45 pace...not terribly fast, but definitely surprising considering this week's load. The bump seems to be getting better...still a little tightness when straightening my leg, but nothing serious. Had some yummy toast for b-fast, per usual. Off to work!

2/6/2011

Sun- AM: 14 miles (1:57) Nisene-Seacliff, 1224'

Amazing weather! I was sweating around 6:45am...it couldn't have been any more perfect! Also, another inspiring run with the Fleet Feet training group! I actually got to lead everyone this week, which was an awesome feeling! I'm loving getting to know everyone and can't wait to see how they progress! As for my run, I sort of did a bunch of out-and-backs on the fireroad to make sure everyone was doing okay. I kept the pace really mellow...think the week's mileage finally caught up. The legs are pretty dead, but today was a nice shake-out. Did a few miles in the Green Silence, and wow are they quick! Definitely going to start using them for my weekly track sessions, and possibly as an everyday trainer. Finished the run in my 101's, of course. =] I was planning on a little 5 miler this evening, but work was so hectic today that I'm just too wiped! The knee is also feeling better and range of motion is almost normal! BUT, that dang blister on my pinkie toe from the sockless run is acting up (probably infected) and hurts pretty bad. B-fast was the usual toast and coffee...didn't really get a chance to eat lunch because we were so busy, but I did some damage on a bag of pretzels and some peanut butter, with a few apples thrown in. And now, I'm just waiting for some buds from work to meet me at Planet Fresh for a tasty vegan burrito! Can't think of a better way to end such a tiring, yet accomplished week.

Totals

-Miles: 140

-Time: 18h 6min

-Vertical: 9,787'

___________________________

Wow, am I tired! It's been quite a physically/ mentally draining week, but I wouldn't change a mile of it. It seems like I've been saying this frequently recently, but I can't believe how much my running has taken off! This has been, without a doubt, the best week of training yet, and based on how my body is responding, it has me excited for the coming weeks! I'm planning on racing a 50k in two weeks as a tune-up for WTC, and with a solid taper at the beginning of March, I'm hoping that I'll put up a pretty respectable fight. Right now the plan is to use Cool as more of a tune-up for the AR 50 miler, but I still want to race hard, so I'm not going to completely train through it. Most likely, I'll ramp up the training again after Cool in preparation for the AR 50 miler, focusing on doing some longer 25-30 mile runs a couple weeks out to AR, then backing down for ~1.5 weeks. It seems like everything (weather, training, school, work, etc.) has been cooperating with me perfectly, so I'm just going to roll with it! 

Weekly Summary: Jan 24-30

1/24/2011
Mon- AM: 17 miles (2:16) West Cliff-Wilder, 1643'
It was one of those mornings where lacing up the shoes proved to be more difficult than normal. Kept debating if I wanted to run longish, or if I could squeeze in my normal two-a-day. In the end I decided to do the same loop as Sunday. Legs are noticably tired, but the run went great! Averaged a little faster pace than yesterday, which surprised me since I thought I was kind of slogging along. The 101's are amazing, but I think the added shock from a lack of cushion is causing me gnarly quad pain. For breakfast- water, half a sweet potato w/ Udo's oil, banana, half cup of naked juice. Felt light, but energy levels started to wane in Pogonip.
PM: 4 miles (:33) West Cliff, 201'
Felt a bit stronger than I expected on the shake-out. My left quad is pretty sore though. I think it's from running in the 101's. Ankles feel great, surprisingly, but legs are shot.


1/25/2011
Tues- AM: 20 miles (2:36) Pogonip-Wilder-West Cliff, 1715'
Amazing run this morning! Decided to do my usual route in the reverse direction...pretty crazy how different everything looked. I really enjoy heading up Pogonip and making my way through the woods while the sun is still rising. Felt really strong on the climb to UCSC. Was only planning on ~16 miles, but I felt so good that I threw on a few extra miles on West Cliff. Also, today was my first sock-less day. Once the blisters heal I might give it another shot. I like how natural it feels, but for now it's back to the SmartWools. Breakfast was: half of a sweet potato w/ tsp. Udo's oil, banana and tea. It was really surprising how much energy I had considering I barely ate anything before and nothing during the run.


1/26/2011
Wed- AM: 13 miles (1:53) Pogonip-Twin Gates o&b, 1154'
Legs were not there this morning and HR was definitely higher than normal. Did an out and back to the Twin Gates through Pogonip. Yesterday's run caught up with me for sure, but it was absolutely beautiful out. Not sure if I'm just making this up, but I think a lack of caffeine this morning aided in my exhaustion. Woke up really hungry around 1am last night and noshed on some cereal. =] Breakfast was: green tea, half of sweet potato w/ Udo's & agave nectar, banana and apple.
PM: 5.5 miles (:43) West Cliff, 251'
Really good shake-out. Ate a piece of cracked wheat toast and apple before hand with some coffee. Definitely felt a pick-me-up from the brew, but the food was a bit too much fiber. Was a little dehydrated, but felt strong after about 3 miles. Had an apple when I got back since I was crunched for time. Didn't end up eating lunch until about 2 hours later, which sucked! (hummus wrap, granola bar, and tea)


1/27/2011
Thurs- AM: 22 miles (2:53) Pogonip-Wilder-West Cliff, 1670'
Wasn't really feeling the run early on because my legs were so dead. Started with the climb to Pogonip and just felt like I was getting nowhere, plus the blisters on my pinkie toes hurt. I always seem to doubt my training/running when I'm grinding through the miles, but I think in the long run (no pun intended) it'll be useful having trained on tired legs. Took it really easy to Wilder until finally the legs started to loosen up on the downhills. Finished up along the coast at a pretty good clip. A homeless man yelled to me that I was skinnier than him...so maybe it's time to eat more? haha Anyways, beautiful run as always. I'm still absolutely in love with the 101's, but they felt a little sloppy today on the downhills, probably because I was compensating for the painful blisters. Glad I brought water this time around...and a Gu. Breakfast was: two slices of cracked wheat toast w/ almond butter and agave nectar, tea. Had the rest of my vegan baked mac and cheese, steamed veggies, half of a vegan quesadilla w/ hummus, and an apple for lunch. Yum. =]
PM: 5 miles (:41) West Cliff, 198'
Pretty nice little shake-out run. Legs were feeling kind of rubbery, but to be expected. Just tried to keep the pace nice and easy and enjoy the awesome sunset over the ocean. Kind of curious how I'll be feeling tomorrow. Brewed up some decaf coffee when I got back w/ a piece of almond buttered toast, an apple, and ~Tbs. of some soy nuts. Burrito for dinner!


1/28/2011

Fri- AM: 12 miles (1:32) West Cliff, 413'

Felt good to just hit some flat roads. Kept the pace mellow to loosen up the legs from yesterday. It was pretty windy coming back from the wharf, which was frustrating, but the ride along the ocean was awesome so I can't really complain. My legs were a little rubbery when I woke up this morning, but I feel a lot better than I expected. I think I'm adjusting quickly to my increased training! Broke out the old DS Trainers since I've gotten used to running in "less" shoe. The Trance's feel like boots now, and all I can hear is them slapping the pavement. Just ordered some of the Green Silence's, which I'm hoping to use as my main road shoe. Breakfast was: two pieces of cracked wheat toast w/ hummus and almond butter, an apple, and two golden oreos. Yumm. Had a bigger lunch than usual when I got back. Some sweet and sour tofu w/ white rice and another piece of toast plus a few more oreos. I guess that homeless guy's comment from yesterday is in the back of my mind. =]

PM: 5.5 miles (:45) West Cliff, 270' 

Decided to head out for a few more miles this afternoon. Got bored around the apartment, so I enjoyed the sunset on West Cliff instead! I always feel kind of light headed/weird when I run in the afternoon, but after a jacuzzi sesh the legs are feeling awesome! Excited to hit some trails tomorrow before work.

1/29/2011

Sat- AM: 17 miles (2:15) West Cliff-Wilder-Pogonip, 1622'
Felt really good this morning, but was a little slow on the hills. Legs are pretty shot...I'd imagine just from the week's load and the pounding on the pavement from yesterday. Wish I had time to put in a few more miles. Breakfast was: two pieces of whole wheat toast w/ almond butter, coconut water Naked juice

1/30/2011

Sun- AM: 14 miles (1:52) Nisene, 1394'

First run with the Fleet Feet training group, and it was awesome! I can tell that I'm really going to enjoy helping coach this program. I took it easy in Nisene Marks and looped back and forth a bunch to keep track of all the runners. Felt pretty queasy out on the run. bleh. But, I found some single-track that I haven't explored, so I'm going to head out there probably tomorrow and run til my heart's content! Legs feel awesome, especially having such a big week. I think it was definitely a good idea to take it slow today. Also,I ran sock-less again in the 101's with no new blisters! Breakfast was: hummus on whole wheat toast, mandarin orange, a little cereal.

Totals

-Miles: 135

-Hours: 18h 4min

-Vertical: 10,531'

___________________________

What a training week! I somehow managed to rack up 135 miles without really feeling like I was putting in work...they just seemed to fly by, which is ideally where I want to be in my training. There were a couple of days where heading out the door was a challenge, but I just have to remind myself that once I hit the trails it'll be worth it. Today's run in Nisene was the most fun I've had in a long time. I already know that working with the No Boundaries training groups is going to be a blast, and I can't wait to get to know everyone better! Also, stumbling upon that awesome single-track has rekindled my love for trails...as soon as I began running it I had a grin from ear to ear. =] I'll probably head back out there tomorrow morning to see where it takes me.

Two-a-days seem to be working out great for me as long as I keep the second run around 5-6 miles and slow enough so that they aid in recovery. I definitely don't want them to turn into junk miles. Overall, I can tell that I'm more tired from the increase in training, but on the same note I'm adjusting quicker than I expected to my 13-17 mile standard morning run. Hopefully I can keep up this level of running as I believe it'll definitely pay off at WTC and the AR 50. Looking forward to a fresh week of training and putting more miles on my 101's! I'm hoping to write up a mini-review of these amazing shoes soon.