M'kay

8.09 miles, 1:08:10, 8:26/mi.

87F and sunny at the start.  No hard workout today, merely a hot weather survival trudge.  At least I'm acclimating earlier this year.

Just shy of 1035 miles for the first half of 2013.  Wish I'd done better, but still much better than 2012 by this point. 

10.7 miles, 1:25:19, 7:59/mi.  Fartlek workout.  Ran the uphills on the outbound half, recovered during the flats.  Ran the downhills during the return half, recovered the flats.  Similar to my 1-5-5-1 ladder workouts but shorter intervals, less recovery and more repeats made up the differences.  Plus the heat still in the 80s and this workout was a bit of a beast.

Loving the Bondi 2s....a tad firmer but it feels like I'm a lot closer to the ground and with a better (for me) forefoot width.  Thank you Hoka, I think you've made the magical Hoka/Altra shoe (except for the zero drop, but I think I can live without that).

#1 on the CCC100 wait list and someone just posted that they're planning on dropping.....yikes. 

6.16 miles, 52:42, 8:34/mi.

Hardly more than a jog, but at this point consistency and mileage are more important than speed on easy days.  Wait, isn't that always supposed to be true? 

14.21 miles, 1:49:38, 7:43/mi Progression Run.

First mid-week longish run in a looong time.  It was glorious.  Cool(ish) temps, decent legs, pushed the pace on the return downhills and finished the last 6+ miles under a 7/min pace.  Wish I could do this more often.

16.01 miles, 3:43:25, 13:57/mi, 3700+' climbing.

Long trail run.  Upper Memorial trail head to Memorial to Memorial West to Upper Elkspur down to lower Diamonds intersection back up to Upper Elkspur over to Cougar/Husky down to Lower Elkspur over to Buck Crossing up to Upper Elkspur to Anvil Loop (east intersection) to John R to Snoey to Memorial East to Memorial and back to the trail head.

Became the hunted again.  Three soldiers from JBLM out shooting their guns.  Unfortunately, they were shooting at some orange diamonds they thought were left by hunters.  When I explained that those were trail markers and that I had been running on that trail when they were shooting, they were very apologetic.  I don't think I was very polite with them at first, but I gave them my trail map and sent them off to a safer shooting location so I'd say I handled that quite well. 

8.1 miles, 1:06:17, 8:11/mi.

Despite book-ending Saturday's run with two "off" days, my legs felt pretty beat up today and the quads were sore.  Guess the pounding they took at Yakima Skyline 50k a couple of months ago wore off.  That and the "gardening" yesterday, which wound up involving breaking up some concrete and chipping away at an old underground tree stump took their own unique toll.

12.16 miles, 1:39:45, 8:12/mi.

Pretty warm today.  Legs still tired and a bit sore so this was a real trudge. 

6.18 miles, 51:08, 8:17/mi.

YASR (Yet Another Slog Run) aka YATR (Yet Another Trudge Run).  Body is still tired. 

6.01 miles, 49:08, 8:11/mi

Legs still fatigued.  Another easy one. 

30.72 miles, 5:53:58, 11:31/mi, 6800' elevation

 Race report later.  A nice day, about 11 minutes slower than two years ago when I last ran this race.  Didn't have a climbing gear, or perhaps just didn't have the fitness because despite the climbs and descents, i'm walking pretty normally now.  Of course, a couple of those minutes were picture breaks since it was such a nice day.  

6.14 miles, 53:53, 8:47/mi.

Post race shakeout.  Actually went pretty well.  Left quad & ITB are fairly sore but everything else feels pretty good.  Hope to be fully recovered within a couple of days. 

9.13 miles, 1:10:39, 7:45/mi, w/ 6 Tempo/Fartlek miles

What are Tempo/Fartlek miles?  When your legs want to run a tempo but your body is still recovering from the 50k you just ran 2 days ago and needs a brief (5-10 sec) break every so often (once after the first 3 miles, then the next two miles.  Here's to hoping they're just as good as tempo miles.  

8.13 miles, 1:04:49, 7:59/mi.  

10 Strides and a dash to the finish.  Otherwise, easy.  Cooler but humid.

4.17 miles, 35:01, 8:24/mi.

Feeling pretty off today.  Packed it in after 4. 

10.26 mi, 1:29:29, 8:43/mi.

Mostly trails today.  Finally feeling better.  Found some nice groomed trails but not knowing who they belonged to, bailed on them.  Will have to find out who the owner is. 

6.57 miles, 54:36, 8:19/mi, 850' climbs/descents.

Hills and a fast mile finish. 

6.63 miles, 56:16, 8:29/mi.

A slog in the heat.  At least a few miles were on some trails with some climbs. 

6.08 miles, 51:31, 8:28/mi.

Another warm day, another slog.  Going to get some extra sleep tonight and probably skip a short run tomorrow to rest up for Saturday. 

Finally got the DNF monkey off my back for this race, but not without some difficulty.  Managed to roll my ankle twice (although thankfully not bad enough to put me out like in 2011) and suffered thru stomach cramps and nausea again (like in 2012).  A full 27 minutes behind my 2010 time in comparable weather, but a finish is a finish and *not* a DNF so I'll take it.  I'll put together a more detailed report shortly.

And now its shortly.  So a bit of a mixed bag for this race.  My main goal was to finish after DNFing twice the past two years (still the only race I've ever DNFed in) and I told my wife that I was coming across the finish line even if I had to crawl.  My main concerns were falls (5 times the first year), rolled ankles (DNF #1), and stomach/GI issues (DNF #2 and ongoing).  Thankfully, no crawling was required.  There were some challenges to be dealt with though.

Nice cool morning, started several minutes late because the port-a-potty line was long.  Once underway I enjoyed the cool morning around the airstrip and then into the woods.  The first few miles are really nice.  Gently rolling but slightly downhill single-track.  I even missed the bees/yellow jackets that struck a couple of runners, including one right in front of me.  Bonus.  I did get to hear him tell the next 80 spectators about the fact that he was stung, which did get a tad old.  Then again, I'd probably be complaining too.  Oh, and in there, coming down a trail junction, I rolled my left ankle ever so slightly, just about 2 miles in.  Yikes.

Once the climbing, got underway, I settled into a decent gear and checked out my climbing legs.  Not too bad at the start.  Of course, the narrow trail and switchbacks had us all stacked up behind a runner who decided it was ok to keep about 30+ folks stacked up behind her.  Normally I wouldn't bother remarking about it; however, people were passing at the limited pass points in groups of 2 or 3.  When my turn came, I announced and it happened to be at a switchback reverse, so I hopped up the inside corner (followed by at least 2 others), to which she called something about cutting course.  Now I truly hope she was kidding, but it really bugged me at the time and I nearly turned around and had words about stepping aside and letting those that want to burn themselves out on the climb pass.  But I didn't and just let it go (I am clearly over it completely).

Things went pretty smoothly until I got near Corral Pass, where I started getting some mild nausea and cramps, and at mile 15 really rolled my left ankle.  Not sure why, but after a few steps it really wasn't a factor, but it really put a scare in me.  The roots and rocks were out in force this year...I saw no less than 6 people fall during the first 20 miles and countless stumble (including yours truly multiple times).  But backing off the pace and making a pit stop kept the nausea and cramps at bay for the most part and heralded a nice return trip back to Corral Pass and Buck Creek.  My split at the halfway mark was probably within about 5-10 minutes of my 2010 time.

The 2nd half climb was mostly a hike...again.  The trail was dusty, sandy, and almost always up with plenty of sun.  The nausea was keeping me from taking in the calories except at the aid stations as the stomach wasn't fond of sweets by this time.  I felt some blisters on my right foot that I decided not to stop and try to prevent and my two smaller toes on that foot kept getting jammed into the front of my shoe, something new.  Mental demons abounded during the second half and I was truly glad there were no taxi stands around.  Finally hit the summit aid, cooled down with some water on my head, ate some calories, and started the long gravel road descent.  

Cars, trucks, and vans this year, kicking up dust everywhere.  That and another GI pit stop added about 12 minutes from my 2010 split and I was already behind that clock by about 8 minutes, so I was a good 20 minutes off my 2010 split by now.  The last section, a mostly gentle rolling uphill stretch that was decently technical, ate the remainder of the clock.  I really didn't think I could've hobbled thru it slower than last time, but I proved myself wrong.  I was out of gas, even after refueling well at the aid, I just didn't have it in me.  Got passed by several people on this stretch, and only towards the end when I heard a runner making breathing noises approaching a charging rhino in volume did I finally spur myself to exit the trail and hop on the short gravel road stretch to the finish.

Aid Station splits:

• Camp Shepard: 31:08
• Ranger Creek:  1:34:04
• Corral Pass: 59:58
• Ranger Creek: 1:02:30
• Buck Creek: 49:16
• Fawn Ridge: 1:10:05
• Sun Top: 1:22:51
• Skookum Flats: 58:28
• Finish: 1:21:58

So, the Good:  No DNF, first 50 miler completed since 2010 White River.

The Meh:  GI troubles (change of meds a month ago doesn't seem to be going so well), rolling ankles, and a generally mediocre fitness level all conspired to make this an ok race, not a great one.

But, the most important thing for this particular race was putting the DNFs in the rear-view mirror, so objective accomplished.  Cascade Crest 100 in 4 weeks.

5.12 miles, 44:05, 8:37/mi.

Not bad for a first post-50 miler run. 

6.01 miles, 50:42, 8:27/mi.

Wishing I had my tempur-pedic shoes on for this one...