2018 San Diego 50 Miler – Week 8

It was the second week of my taper for the San Diego 50 Miler.  I felt a bit under-trained from so many easy and rest days, but told myself it was a sign that my body was recovering.

Training Schedule
January 6th – January 13th

Sunday: Easy Run. 5 miles.
Monday: Rest.
Tuesday: VO2Max Run.  6 miles.  3-5 x 2 min. w/1 min. recovery.
Wednesday: Easy Run. 3-5 miles.
Thursday: Rest.
Friday: Easy Run + Speed. 3 miles w/4x100m strides.
Saturday: San Diego 50 Miler.

Mileage Total: ~15-19 Miles.

Notes.  I followed the schedule but didn’t do particularly well with paces.  Sunday’s run was on the treadmill and Tuesday’s interval session was on slick asphalt.  I ran better on Wednesday and Friday in San Diego.

Goal.  Complete the San Diego 50 Miler!  Outcome: My race report might take a while, but I’ll post an update on Twitter today.

Workout Details

Easy Run. 5 miles [Log Details].

It was around 20 degrees in the morning and sunny.  But since I had just recovered from a cold and I wanted to try a different race day shirt, I retreated to the treadmill again.  I set the machine to 6.0, which was 10 minute mile pace.  I felt a little silly wearing my Camelbak indoors but told myself this isn’t the weirdest thing these people have seen.  The shirt didn’t feel too warm and my shoulders didn’t chaff from the straps like they did in my tank top, so I thought the combination could work.

Overall pace=9:54

VO2Max Run.  4-6 miles.  3-5 x 2 min. w/1 min. recovery [Log Details].

I knew I needed to get off the treadmill and get my legs used to their natural gait again, so I ventured outside.  The sidewalks were slick so I had to watch my footing on the way to the W&OD Trail.  In fact, I kept seeing skid marks in the frost from where people had slipped.  I thought the asphalt might be better but it was still slippery.  I thought, “You can’t risk slipping this close to your goal race.”  So, I ran hard but not as fast as I might have in better conditions.  The first couple of repetitins were tentative but as the sun rose, I felt a little more confident and opened up my stride a little.  On the cooldown home, I stuck to the sunny side of the street but it didn’t seem as though there was more traction.

Splits=7:42, 8:00, 7:25, 7:25, 8:00.  Average=7:42.

Easy Run. 3-5 miles [Log Details].

I didn’t have time to squeeze in a run before I had to leave for the airport.  After my plane landed in San Diego, I got my rental car, checked into my hotel, changed clothes, and drove to La Jolla Cove to get in a quick run.

I ran an out-and-back along the coast.  I just missed the sunset but still enjoyed the view of the waves crashing on the beach and the smell of salt water.  My pace was good for an easy run but the muscles in my legs felt tight and stiff.

At one point, I heard weird noises and realized it was seals!  (For those of you who listen to “This American Life”, there’s an episode on the seals that live in this area).  I stole a peek at them and then wrapped up the run.  It was a long day!

Overall pace=9:11.

Easy Run + Speed. 3 miles w/4x100m strides [Log Details].

For inspiration, I thought I would go to my high school and run part of the route my P.E and track coach had us run once a year.  In my mind, this road was long and hilly.  But running it today, more than 25 years later, it was nothing!  My pace was a a little fast for an “easy” run, but I chalked it up to pre-race excitement and being back in my old neighborhood.

Overall pace=8:35.

Health

Illnesses. I recovered from the cold I had last week but had some residual nasal congestion through Wednesday.

Injuries.  The taper has done its job and, going into the race, the only pain I’ve had was in my lower calves.  I think all the treadmill running in my trail shoes, which have a lower heel drop, aggravated the muscles in my lower legs.  I thought the aches would go away with time but in retrospect, I should have done more about it.

Sleep.  I didn’t sleep well Tuesday night before my trip to San Diego, but it’s been fine since I arrived.

Weather

It was still sub-freezing at the start of the week in Washington, D.C.  It warmed a bit for my interval run on Tuesday but the ground was still slick.  In San Diego, the temperature was cooler than I expected.  It was mid-50 degrees for my easy runs on Wednesday night and Friday morning.

Racing Schedule

Next race: 2018 San Diego 50 Miler later today!  I’m a little afraid of what I’m about to attempt but also confident.  If I run a smart race, I know I can do this.  (My Complete Racing Schedule.)