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#9325735 - 05/20/18 10:04 PM Re: Running/Cardio Thread [Re: Chas, Chuck, Charles, etc.]
Mrs. Ironmom Offline
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Registered: 03/12/01
Posts: 68916
Loc: Long Beach, CA
Had another strong week. Despite rolling my ankle pretty badly running down some steep technical trail on Mt Baldy early in the week and nursing some lingering pain from that, I was able to get some good mid-distance runs in and finished off with 90 miles and 9k feet of vert.

On Friday I head up to Auburn for the three day Western States training camp. 30 miles on Saturday, 20 on Sunday and 20 on Monday. Hoping to hit 100 miles by Sunday.

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#9331014 - 05/29/18 11:31 AM Re: Running/Cardio Thread [Re: Mrs. Ironmom]
Mrs. Ironmom Offline
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Registered: 03/12/01
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Loc: Long Beach, CA
Another good week in the books. 31 on Saturday, 18 on Sunday, and 22 yesterday....all on the last 70 miles of the Western States course. In the final push for another 90+ miles this week, then itís taper time for the Big Dance on the 23rd.
After this weekends runs, Im feeling very confident about a sub-24.
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#9331049 - 05/29/18 12:03 PM Re: Running/Cardio Thread [Re: Mrs. Ironmom]
Design Offline
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Registered: 12/11/02
Posts: 10789
Loc: The OC
Bad@ss Chris. You're going to kill it!
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#9336031 - 06/05/18 08:49 AM Re: Running/Cardio Thread [Re: Design]
Chas, Chuck, Charles, etc. Offline
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Registered: 09/26/02
Posts: 30703
Loc: Maryland
I've been sidelined with a foot injury the past couple weeks; sprained an extensor in my right foot. Frustrating to say in the least, but I'm slowly getting back to it. Ran 5.5 on Saturday, rested Sunday, ran 6.5 yesterday, and hoping to get another 6 or so in today.

Better that it happened now as I am about to take 2 weeks off to go on my honeymoon than be sidelined during real training.

My only concern now is ramping back up once I get back, as the first week back I'm supposed to be at 55 miles.....

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#9336765 - 06/05/18 06:52 PM Re: Running/Cardio Thread [Re: Chas, Chuck, Charles, etc.]
Mrs. Ironmom Offline
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Registered: 03/12/01
Posts: 68916
Loc: Long Beach, CA
That sucks to hear man. Hopefully itís just minor and youíll be back at it soon.

Iím officially in taper mode and took my first day off from running in a couple months. Started my heat training yesterday with 15 minutes in a 180 degree dry sauna, then 25 minutes today as well. Hoping to get in there every day for the next 2 weeks before heading north for Western States on the 21st.
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#9337341 - 06/06/18 02:46 PM Re: Running/Cardio Thread [Re: Mrs. Ironmom]
Kevin the 800th Offline
Not positive or negative
Jr Member


Registered: 05/11/18
Posts: 370
Loc: OHIO
injuries suck and maybe this is because I'm older than you guys but I look at them as a normal part of a years training. I havent been knocked out for at least 4-8 weeks in any of the last 3 years, and am monitoring a chronic achilles condition year round.

no big deal, only doing 20mpw I think I'll live
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#9337543 - 06/06/18 06:59 PM Re: Running/Cardio Thread [Re: Kevin the 800th]
Mrs. Ironmom Offline
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Registered: 03/12/01
Posts: 68916
Loc: Long Beach, CA
Older? Iím 43.
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#9337642 - 06/06/18 09:52 PM Re: Running/Cardio Thread [Re: Mrs. Ironmom]
Chas, Chuck, Charles, etc. Offline
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Registered: 09/26/02
Posts: 30703
Loc: Maryland
I'm back. Ran 6 Monday, 6 yesterday, 7 today, no pain. Taking tomorrow off and bumping to 12-13 Friday.
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#9337898 - 06/07/18 10:46 AM Re: Running/Cardio Thread [Re: Chas, Chuck, Charles, etc.]
Design Offline
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Registered: 12/11/02
Posts: 10789
Loc: The OC
Good to see this thread is still alive. Man that sucks about the injury, but good to see things seem to be improving.

I ran the Rock n Roll Half this Sunday with a few friends from Team Hoyt. They were short on runners to push the kids in chairs and asked me to help. So I ran with a friend of mine (her son is also in a chair).

Without getting too sappy, I will see these types of events are a great way to give back. Great crowd support and the kids are absolutely stoked to be out there on the course. If you ever get a chance to push, don't hesitate and go do it.

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#9337905 - 06/07/18 11:00 AM Re: Running/Cardio Thread [Re: Design]
Mrs. Ironmom Offline
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Registered: 03/12/01
Posts: 68916
Loc: Long Beach, CA
Thatís pretty damn awesome Kent! I got to see the OG Team Hoyt when I ran Boston the first time and it was amazing.

Edited by Mrs. Ironmom (06/07/18 11:00 AM)
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#9338859 - 06/08/18 01:55 PM Re: Running/Cardio Thread [Re: Mrs. Ironmom]
Chas, Chuck, Charles, etc. Offline
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Registered: 09/26/02
Posts: 30703
Loc: Maryland
At the inlaws in Rochester ny before heading out to Alaska. Suuuuper flat, got a pretty consistent pace today:


Edited by Chas, Chuck, Charles, etc. (06/08/18 01:55 PM)

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#9340434 - 06/11/18 12:48 PM Re: Running/Cardio Thread [Re: Chas, Chuck, Charles, etc.]
FilthyS13drifta Offline
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Registered: 12/07/02
Posts: 51965
Loc: Oregon
knee feels super tight after a liesurely stroller push yesterday. Not sure what's going on with that.

Was debating on signing up for a 50miler on a whim, I think I'll bail for long-term health.

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#9344698 - 06/18/18 02:00 PM Re: Running/Cardio Thread [Re: FilthyS13drifta]
Kevin the 800th Offline
Not positive or negative
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Registered: 05/11/18
Posts: 370
Loc: OHIO
I'm entering an all-comers track meet thursday, just doing the mile I think. If I have enough time [have to masters swim that evening, they might run into eachother] I'll double-back and do the 2-mile after it also heh. Will be fun making everyone else wait for me to finish

No real expectations of PR'ing, but I did have an ok set of 8x400 repeats at what I assume is my current mile capability. Didnt feel too hard, the last few reps I think I learned a little bit about suffering at mile pace--just keep going, you're fine basically
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#9345634 - 06/19/18 05:52 PM Re: Running/Cardio Thread [Re: Kevin the 800th]
Rudi Offline
Poster


Registered: 05/02/10
Posts: 314
Has anybody else ruled out buying a house because it is not runner friendly and rather dangerous to run on surounding roads (people speed and many blind curves)?
I know I can drive soewhere but it is soo nice just stepping out of the house and running.

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#9351367 - 06/28/18 08:48 AM Re: Running/Cardio Thread [Re: Rudi]
Chas, Chuck, Charles, etc. Offline
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Registered: 09/26/02
Posts: 30703
Loc: Maryland
So uh wtf. I take 2 weeks off for the honeymoon, where I was active almost every day of it, and I come back to run 6 miles, and I am struggling at an 8:00 pace. Heart rate is up in the 170s, whereas I was cruising in the 7:20 for 13 miles 2 weeks ago...
Can 2 weeks really make THAT much of an impact? I'm wondering if it's more that I seem to be fighting off a cold and the weather has turned into a hot, humid soup...but damn, it's got me doubting myself pretty bad now.


Edited by Chas, Chuck, Charles, etc. (06/28/18 08:48 AM)

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#9352102 - 06/28/18 06:46 PM Re: Running/Cardio Thread [Re: Chas, Chuck, Charles, etc.]
Mrs. Ironmom Offline
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Registered: 03/12/01
Posts: 68916
Loc: Long Beach, CA
Yeah, you didnít lose any fitness man, body just needs to shift gears again. Give it a few workouts and youíll be back to normal.
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#9353516 - 07/01/18 01:40 PM Re: Running/Cardio Thread [Re: Mrs. Ironmom]
Chas, Chuck, Charles, etc. Offline
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Registered: 09/26/02
Posts: 30703
Loc: Maryland
was supposed to do 15 today. Slept in because we were at a wedding last night. Error 1: drank a bit last night, didn't properly hydrate.
Woke up at 8:30 AM, laid around, didn't get on the road til 11:30ish.
Error 2: It is now 90 degrees.

This is, by far, the hardest run I've had all season. I barely..BARELY eeked out 14 miles at a 8:20 overall pace, and by the time I was done, the temp was 95 with a realfeel of 101. I am fucking stupid.

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#9356733 - 07/08/18 12:55 PM Re: Running/Cardio Thread [Re: Chas, Chuck, Charles, etc.]
SJP0tato Offline
Jr Member


Registered: 10/13/01
Posts: 736
Loc: Gilbert, Az
The work your body has to do cooling you down definitely makes your pace feel faster than it is.
It depends on the individual, but there's calculators out there that give equivalent pace/temperature indexes.

Nice part is if you stick with it through the summertime, you'll get some free speed benefits come fall/winter.

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#9356784 - 07/08/18 04:41 PM Re: Running/Cardio Thread [Re: SJP0tato]
Chas, Chuck, Charles, etc. Offline
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Registered: 09/26/02
Posts: 30703
Loc: Maryland
Yep, I'm with you. This weekend was amazing weather, and I got a solid 16 miler in. Dead on consistent with my pacing; got 6 miles in at marathon pace as well.


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#9361452 - 07/15/18 02:23 PM Re: Running/Cardio Thread [Re: Chas, Chuck, Charles, etc.]
Corytrade Offline
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Registered: 07/27/02
Posts: 7245
Loc: NorCal
Let's talk vests.

Right now I am running with a water bottle belt thing, and it only holds 20oz, which I burn in the first 5 miles. I have to navigate my runs based on where I can get a refill. What vests are you guys using that doesn't sway with the changing weight as you run and drink? Chris, is your Ultimate Direction AK vest still holding up?
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#9362466 - 07/16/18 11:29 PM Re: Running/Cardio Thread [Re: Corytrade]
FilthyS13drifta Offline
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Registered: 12/07/02
Posts: 51965
Loc: Oregon
Using UD, I think Ak. It's a bit bulky.

I think two are key. Go small and breathable af for one.

Then if you really need to carry shit, get a large one, JUST big enough for gear.

I find my back is sweaty AF, like buckets of sweat, from my vest. I'd rather use my hand-held anywhere I can. Pre-hydrate, fill handheld with NUun, run till it's drained, refill with water. That'll get me through reasonable road run.

Off trail I'll still revert to vest (first aid, possibly PLB, bivy). I'm about to add a filter straw(i've used aquamira as it's fast acting) as even in the summer most of our streams run. If I had to the vest will carry a decent bladder(70oz?) and two 11 oz bottles with ease.

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#9363170 - 07/17/18 08:21 PM Re: Running/Cardio Thread [Re: FilthyS13drifta]
Corytrade Offline
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Registered: 07/27/02
Posts: 7245
Loc: NorCal
Okay, so I think I went small and ventilated and got the Nathan VaporAir. I got it from Fleet Feet and gave them my whole paycheck to measure my feet as well. I wanted a good trail running shoe and ended up with the New Balance Hierro V3.

I know I have stated here many times I am going to train for an ultra but always fall through. But I've finally finished Residency and I really believe I have the time to dedicate to train. I am holding myself to competing in the Overlook 50k in September. I have a training calendar I am following religiously, and I am planning on starting to incorporate trail running next week (right now a pretty much all pavement).

Anyway, thanks for the continued advice everyone. 74 days to go.


Edited by Corytrade (07/17/18 08:22 PM)
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#9363270 - 07/17/18 11:08 PM Re: Running/Cardio Thread [Re: Corytrade]
FilthyS13drifta Offline
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Registered: 12/07/02
Posts: 51965
Loc: Oregon
12 weeks? nice
Sign up

What's your weekly mileage?

FWIW I signed up for a 50k on something like 20mi/week average(and a fair bit of cycling). I think even peak I hit like 30 mpw (+2 hr/week cycling & 1 hike every other).

I'd say a bit of hiking can and even 20% trail miles can turn a marathoner into an ultra-dork.

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#9363277 - 07/17/18 11:56 PM Re: Running/Cardio Thread [Re: FilthyS13drifta]
Corytrade Offline
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Registered: 07/27/02
Posts: 7245
Loc: NorCal
I logged 28 miles this past week, with one day being hill work and an 11 miler for my long run. And realistically about only 20-30% of training miles will be trail miles. Just the logistics of having kids and a job.
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#9363282 - 07/18/18 12:11 AM Re: Running/Cardio Thread [Re: Corytrade]
FilthyS13drifta Offline
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Registered: 12/07/02
Posts: 51965
Loc: Oregon
Yeha I understand the kids and jobs angle. I'm sort of plateauing around 30-ish because of time.

I'd say you're in good shape with 12 weeks.

Don't be afraid to just hike either. I struggled to keep my weekly mileage high so I was cautious about big spikes in training due to my PF. So when I had the a small window I looked at other ways to train my legs but keep the ipact lower.. One of my most productive weeks I took a 4day weekend, ran 20+, hiked 12-15 for 3 days after. I attribute that with alot of my comfort with ultras.

I mean most these events the mid pack is 12 minutes (or more). So get comfortable slow jogging/walking hills. The climbing doesn't need to be fast but you need to get a feel for how it feels to run after a day of climbing.

Also, don't be afraid to peak early. I totally peaked 5 weeks before my race. Better than coming in fried.

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#9363322 - 07/18/18 07:37 AM Re: Running/Cardio Thread [Re: FilthyS13drifta]
Chas, Chuck, Charles, etc. Offline
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Registered: 09/26/02
Posts: 30703
Loc: Maryland
FUCK. Recurring achilles issues have flared up in a BAD way. Sunday, about 8 miles into a 15 miler, my right achilles started to tighten up and hurt, and was super tight for the rest of the day. I rested on Monday, and did 8 with some strides yesterday..yeah, 4 miles into it the pain came back.
Smart thing to do is to stop for the rest of the week and just rehab it...it is frustrating to say in the least. I was really feeling strong with the volume and intensity that I've been running; I am supposed to do 62 miles this week. \:\(


Edited by Chas, Chuck, Charles, etc. (07/18/18 07:39 AM)

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#9363432 - 07/18/18 10:16 AM Re: Running/Cardio Thread [Re: Chas, Chuck, Charles, etc.]
Chas, Chuck, Charles, etc. Offline
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Registered: 09/26/02
Posts: 30703
Loc: Maryland
ITS NOT MY ACHILLES. Woop. It's a Soleus strain, which thank god, is a lot easier to recover from than an Achilles injury.
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#9363667 - 07/18/18 02:39 PM Re: Running/Cardio Thread [Re: Chas, Chuck, Charles, etc.]
FilthyS13drifta Offline
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Registered: 12/07/02
Posts: 51965
Loc: Oregon
My achilles started acting up when I through in altra road shoes into my rotation.

Apparently I'm fine with zero drop for off-road, but I need my drop on-road.

Finally able to actively recover it back to 90%. Now it occasionaly is sore in the morning but loosesn up. I'm working on full posterior chain tightness as part of my self-diagnosis. (I've always been tight as fuck in my hammies).

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#9365573 - 07/22/18 12:41 PM Re: Running/Cardio Thread [Re: FilthyS13drifta]
Chas, Chuck, Charles, etc. Offline
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Registered: 09/26/02
Posts: 30703
Loc: Maryland
First time running since Tuesday...ran 5 miles at a very slow pace...a tiny bit tight, but encouraged, none the less. Hope to be back at 100% soon; I cannot afford to take too much more time off.
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#9366451 - 07/24/18 11:00 AM Re: Running/Cardio Thread [Re: Chas, Chuck, Charles, etc.]
FilthyS13drifta Offline
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Registered: 12/07/02
Posts: 51965
Loc: Oregon
Welll... this will be fun

 Quote:
Race all the way around Mt. St. Helens!
Volcanic 50 is a rugged, remote, and challenging 50K+ course run entirely on single-track trails, circumnavigating Mt St Helens. All but 4.5 miles are run on the Loowit Trail. Racers scramble over boulder fields, cross rivers, run through the blast zone, as well as through dense forest Ė all with ever-changing views of the volcano. The course is 32 miles and feels more like a 50-miler. In all, this Mt St Helens race has approximately 7400 ft of elevation gain and 7400 ft of loss. Itís tough, but so are you!

Due to the remote, mountain environment and challenging aspect of this course, it is required to have completed at least a 50K race prior to race day. You will enter a link to your previous 50K result during the registration process.

Anticipate a finish time more like a 50-miler than a 50K.




Edited by dirtyS13drifta (07/24/18 11:06 AM)

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#9366484 - 07/24/18 11:28 AM Re: Running/Cardio Thread [Re: FilthyS13drifta]
FilthyS13drifta Offline
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Registered: 12/07/02
Posts: 51965
Loc: Oregon
So ultrasignup hasn't calculated me a target yet.

But my "rank" in other races slots me in between an 8:13-8:14 finishing time(so in theory that's what their system will calc for me)

Given the ramp up in training I'll shoot for 8, but if the heat is bad I'll assume 9. Cut off at teh 24mile aid station is 9 hours.



Edited by dirtyS13drifta (07/24/18 11:29 AM)

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#9366924 - 07/25/18 08:42 AM Re: Running/Cardio Thread [Re: FilthyS13drifta]
Chas, Chuck, Charles, etc. Offline
Post Master Supreme


Registered: 09/26/02
Posts: 30703
Loc: Maryland
9.6 miles yesterday, not a single twinge of pain. Time to ramp back up
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#9368587 - 07/28/18 09:25 PM Re: Running/Cardio Thread [Re: Chas, Chuck, Charles, etc.]
SJP0tato Offline
Jr Member


Registered: 10/13/01
Posts: 736
Loc: Gilbert, Az
What headlamps are you guys using for nighttime trail runs?

A friend convinced me to join her Ragnar trail team for November, and I know it'll mean some nighttime running.

I've got a Black Diamond Spot from a couple years back (130 lumens), is that good enough, or will I appreciate the money spent on the latest & greatest?

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#9368639 - 07/29/18 09:30 AM Re: Running/Cardio Thread [Re: SJP0tato]
Chas, Chuck, Charles, etc. Offline
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Registered: 09/26/02
Posts: 30703
Loc: Maryland
130 lumens is fine; I've run 4 Ragnar's and I have a similar output headlamp. If you're worried, bring a small hand held flashlight as well, and you'll be good to go.
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#9368776 - 07/29/18 09:53 PM Re: Running/Cardio Thread [Re: Chas, Chuck, Charles, etc.]
Corytrade Offline
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Registered: 07/27/02
Posts: 7245
Loc: NorCal
So I am really lucky where I live. Less than an hour and I can be in Tahoe running trails.

Today I did my first ever true trail run and it was brutal towards the end. First half was ~1300ft descent and I was cruising, but coming back that same 1300' on the way up was just killer. I had to walk a few times just to catch my breath. I usually train at sea level and this was at 5000' elevation. Also the Redding fire is still pumping out a lot of smoke even this high up.

The vest worked out great. And I am glad I had it. Ended up drinking 3L of water in the whole workout and still chugged another bottle when I got back to the car. I never saw another human the whole trail, and glad I didn't see a bear. I guess they are pretty common on the pioneer trail in the afternoon.

I'm gonna stick to road miles for my next two long runs, and probably aim for a long trail run every 3 weeks.


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