Where's the Donuts?

Trying to catch the last of the clear sky and get one last good weekend combo run before Chuckanut.

Ran over to Evergreen-Rotary Park and met Mike there early, we stood and chatted for a few before taking off up the Warren Ave. Bridge. We both had long Saturdays and were dragging to get started. Off the bridge and down to Lions Park for a loop around the exterior and along the shoreline. Then headed back we broke off Lebo and went into the Stephenson Park or preserve or whatever. It's city trails, and I'd never been in there before. Kind of a small area, but a nice little creekside/ravine trail network and we circled around in there for a few minutes exploring. Came out on Callahan (I think) just a block off Lebo and the bridge. Back Old Wheaton to Manette, crossed the Manette Bridge (second time) and back to Evergreen. Split with Mike and headed home across the bridge (numero three) and along upper Shore Drive for some extra mileage.  67:41

Time to make some pancakes. I'll taper some in the next two weeks. Not planning to drop the miles dramatically, but I can tell my legs need a little rest and maybe some yoga.

supernova glide -- 382

Back on the road after a Monday rest day (did an easy yoga class instead) and a 15-hour travel day yesterday to Los Angeles and back. The corporate world isn't really for me, it's more tiring than it sounds to sit in an airport all day long. 

Out to Illahee State Park, down to the beach and back up. The uphill trail from the beach is definitely easier than it has been other times this winter, so that's a good sign. Pretty easy pace, because my left tendon above the ankle (outside of the leg, maybe three inches up from the ankle) has been inflamed or something. Kind of sore since Saturday and Sunday, with a little bit of a constant burn since. Once I was going this morning it wasn't too bad, and I'm icing now. Still, something to watch.

Otherwise things feel good, and my legs don't feel as fatigued as last week. Ten days until Chuckanut.

54:08

brooks cascadia -- 152

Actually short of three, I just went out for 20 minutes to wake up and see how my legs were feeling. The pain from earlier this week in the left ankle and foot seems to be gone, must have needed some rest. I'm trying to taper but still get a good trail run in tomorrow, so taking it real easy was the plan. Real relaxing on a rainy morning. 20:10 

supernova glide -- 385

Tune-up/race preview on the Chuckanut 50k course. A group of people met up at Clayton Beach to run the middle 18 miles and help get some signage up, then put the bags for participants together. Much nicer day than expected, really mild and some blue skies even.

I arrived late, but met a guy in the parking lot also heading out. We started together but I left him quickly. He did get me on the right trail though. Felt really good heading out, the ankle pain from earlier was gone, and my feet felt good. Kept a nice steady pace through the first hour, which has good hills but nothing major, and that's probably what I'll want next weekend as well for pace. Good to see the hills again for that first 6 or so and get them in my mind. I had a gel and a mini Clif through the first hour, and made it to the Frangrance Road gate in 58 minutes (without stopping, incidentally, which did not happen the last time out on this course). Legs really felt energetic on the climb up that road.

Five-minute break/walk there, just to relax a bit because I was feeling a little giddy and tempted to really take off. Started again and made the ridge trail, catching Krissy and the group up maybe 15 or 20 minutes in along the ridge. I'm really glad I previewed that portion, the footing up there is really made for mountain goats. Even though it's beautiful and a blast to run, I won't be picking up the pace until the simpler downhill trail.

Then back up a muddy trail, which was in pretty bad shape. It's a slog because of the footing, but that hill wasn't as intense as I thought it might be. Got to the top there where it splits to Lost Lake (I think) and the course heads on a nice downhill to Chinscraper, in 1:22 from the Frangrance gate. With some stopping as a group to hang signs and just taking it easy chatting, I was really encouraged by that time. I want to aim for something just under that pace for that stretch, shooting for that will help reign me in for those middle miles.

Then down the hill and up Chinscraper, which also felt much better than the last time out. Two months ago I was bonking at this point (granted, it was the day after a 10k), but my legs still had some bounce up the hill and I got a better idea of what stretches to run and where I should hike. About 15 minutes to the top, which will also be in my head next Saturday as the goal.

Then the last 3 downhill, which I have at 30 minutes but that seems slow. Chase and I weren't pushing at all, in fact we let others take off to save the quads from getting beat up any more than necessary (Also, I know how to run downhill and don't need that practice). Maybe that part is a little longer than 3, I'm not sure. As we cruised into the parking lot I had my first twinge of fatigue for the run, and if that's the case next week (although there's another 10k that'll be under my belt at that point) I'll be pretty pumped. Ended there, stretched some, ate a little more. 3:18:36

So a really encouraging practice run, and better yet I'm not feeling trashed today. I didn't run this morning, but got up and took a nice long walk. I'm a little tired, but nothing like the last time or what I'd expect from that pounding. My confidence in my climbing ability was reaffirmed, and I'm pretty sure I can trust my fitness also for 50k. Also, I have a much better sense of what aid I'll need to carry and how much I should be taking. If I can do those 18 in the 3:10-3:15 neighborhood next week I'll feel good. We'll see how that last 10k feels though. Time to taper, looking at a pretty easy week now.

brooks cascadia -- 170