Monday, May 25, 2015

While you were away

Susan and her family went to Seattle for the long Memorial Day weekend, which left me contemplating how many solo miles I wanted to log over the weekend. For whatever reason 20+ miles solo is really mentally challenging for me, it is more getting myself out the door than anything else. Once I am running, I am fine but I seem to find all sorts of ridiclious things to keep me from reaching the trailhead. We call this 'fucking around on purpose' or FAOP for short. 

Thursday Susan told me that she would have time to run ~10 miles on Friday morning before they left for Seattle. I was elated, not only would I get to have some time on the trails with Susan, but I could shorten my solo run the next day since I was going to put in extra miles on Friday. 

I planned a route where we would run up to the Pittock Mansion first thing in the morning and hopefully get a good view of the city waking up. The weather didn't have the same plans, so instead we got an over cast view of Portland. 


Portland from Pittock
Friday route:
holman - ww : .76
ww - pittock : 2.25
ww (pittock) - aspen : 2.68
aspen - aspen ave : .23
aspen ave - leif : .50
leif - alder : 1.57
alder - ww : .84
ww - birch : 1.96
birch - 53rd : .23

total : 10.92
A very green Springville

Saturday, I perfected the art of FOAP! I think it took me 3 hours to get myself out the door to the trail. I wavered back and forth on what distance I should run. I finally decided to have my husband drop me off at the Springville trailhead and I would just figure out a route as I went and eventually make my way home. 

I ended up running 15 miles which was some variation of Springville - Ridge - Leif - Maple - Wildwood - home. I listed to Trail Runner Nation and Ultrarunner Podcast while I ran, which is always good company.

Saturday evening John and I met friends in Hood River for beers and to see another friend's band play at Double Mountain. This also gave us the opportunity to explore some new trails on the other side of the Gorge. 


Coffee in Hood River before hiking

Sunday we decided to go check out Observation Peak, outside of Carson, Washington in the Trapper Creek Wilderness. It was overcast the whole time, since we weren't going to get any views we decided to take the Sunshine trail, since there was a sign that said, "Primitive trail not maintained".  We had a fun time hopping over and going under trees and trying to find the trail. Overall the trail wasn't that bad for an "unmaintained trail", there were even little trail makers on the trees with sunshines carved into them. 

According to Strava we ended up doing ~11.4 miles. I was pretty happy with my milage for the weekend, with 2 runs and the hike. That was until I got in the car and got cell coverage.

Yes, please!

Trail maker for Dry Creek Trail

I got a text from #trailrunning (aka David) asking if I wanted to run 20 miles the next day. For a moment I thought that is dumb, I put in enough miles for the weekend, but that thought passed quickly and I responded with a yes. As soon as I got home I planned a 20 mile route for us. 

We actually ended up running ~22 miles, because David wanted his Strava to say 20 miles since it was off a bit. Mine was fairly accurate, but I was fine running an extra few miles, I was feeling great. The Trail Factor 50k  was going on while we were running, we kept getting mistaken for racers and getting told, "good job". Which is always nice to hear regardless if you are racing or not, we did inform people that we were not racing but just out for a causal jog. 



Monday route:
Holman - ww: .76
ww - alder: 3.5
alder - leif: .84
leif - maple: 2.7
maple - leif : 2.73
leif - saltzman : .23
saltzman - ww: .50
ww - holman : 10
holman - 53rd : .76 

total: 22.02

Considering I thought I was going to be (mostly) solo running this weekend, it actually turned out to be a pretty social weekend. 

Sunday, May 17, 2015

My interpretation of recovery

It is 2 weeks post-Miwok and I am still struggling to motivate myself to write the race report, I promise I will get it up soon. Susan needs to finish her race report for Peterson Ridge as well. I wasn't going to write any blog post until I finished the Miwok race report, but then they just start piling up and the whole blog thing just feels daunting. 
Yoga is part of recovery! 

So let's start with the end of the Miwok story: recovery. 

Our normal recovery pattern has been to take a day or two off of running, post a long run/race and to ease back into running, but by the next weekend we are doing a long run (20+ miles). My body didn't feel that wrecked after Miwok, but I was pretty wiped out mentally. I felt like a zombie at work, so I figured I should actually try and recover "better" this time. A quick Google search later I came across "Recover Better: 10 Rules For Optimal Ultramarathon Recovery" on irunfar.com

Using the article as a guideline for my recovery, this is how I applied the 10 rules:

The road to hell is paved with good intentions.

Rule #1: Know the Rules!

I read the rules and thought we don't race that much, so we are already doing: Racing must be limited.
Notice how I skipped over all the other rules, especially: No matter who you are, the rules still apply.

Rule #2: Don’t Run!

We already broke this one, we ran 2 days after our race, but only 4 miles. We thought of it as a "recovery run". But the article clearly states: running is runing... if one is looking to truly recover from running one must–at least for a time–not run. Ok, I could do that the rest of the week. 
Rule 2 also suggested one day off for every 10 miles raced, it also said something about more days off for heavy-vertical races, but I ignored that part. I ran a 62 mile race, so I only needed to take 6 days off. Great, I could do a longish run by Saturday. 

Rule #3: Commit!

No, problem! I had a plan, I wouldn't run until Saturday!

Rule #4: Refuel

What I remembered this rule saying was: Listen to your cravings. Satisfy the urges that naturally come and are well-earned after a hard race or long competitive season.

My body was craving beer, I didn't drink for 1 whole week before the race! I made sure to satisfy that urge. 

It took a few days for my appetite to come back, but when it did I ate what I wanted and didn't care for a few days. Then I started to worry I was going to gain weight. I am sure the article said something about gaining weight was a good thing, bah. 

Rule #5: Get Moving!

This rule was probably the easiest for me to follow. I have started going to yoga more than one day a week, which is all I was doing pre-race. 

Rule #6: Go to Bed!

Even if I tried to stay up late I don't think it would of happened. But no matter what time I went to bed I was still waking up at 5:30, though I was sleeping pretty hard. I felt tired in the mornings, but rested, if that is even possible. 

Rule #7: Get a Life (Outside Running!)

I went to lunch with friends at work instead of running or working out. I spent Mother's day weekend with my moms, but only after I went on a 12 mile run. The next weekend I spent with my sister, but that being 14 days after Miwok I did run 23 miles with Susan and Sally. 

All kidding aside it was really nice to reconnect with friends and family and not feel guilty about missing workouts or not running 20+ miles (well at least the first weekend post-Miwok). 

Rule #8: Turn It Off

This was a complete fail, 1 day post-Miwok I was already looking at 100 mile races for next year. 

Rule #9: Check Yourself

Now one day after running 23 miles 14 days after our race, I think it might of been a little too much. Yesterday morning I woke up with a bit of a sore throat, but I ignored it because desperately wanted to run. Of course I woke up today with it feeling worse, hopefully I am learning something here.... 

Rule #10: Start Over

And here I am, wondering am I done recovering? Should I take it easy this week? Probably going back to our normal workout routine last week wasn't the best idea. I think the next race we train for I will ask our coach to add a recovery plan into our training plan, then I feel more accountable. 

Obviously I didn't do an awesome job of following the rules, but I know what I can do better / different next time.