50k training – week 5 recap

Hello!

Finished up week 5 of my 50k training and I’ll be honest – I’m really happy that it’s over.

I’m looking forward to enjoying the rest of my weekend and letting my body rest and recharge. It’s been one helluva week.

Monday

Track work! I had mile repeats (3×1600) in 7:24 on the schedule. Waking up was definitely a difficult thing to do this morning. I did NOT want to get out of bed at all. I briefly tried to justify skipping the workout but I didn’t have any good reasons so, off to the track I went.

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At least I was graced with another beautiful morning!

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Did one mile warm-up and got to work on my repeats. My times were 7:19, 7:22, and 7:23. I tried to run more by feel than my watch (although, I did check my watch for pace every 800m or so) and I did pretty well. I was pretty tired by the last one so I was really thankful that I only had to do 3. Finished up with an easy one mile cool-down jog, stretched, and headed into the locker room. πŸ™‚

Monday was a double so, after work, I headed to the 6pm CrossFit class.

I’m really starting to like this group. I still miss my 4pm buddies but I’m making some new friends and having a good time.

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We started off the workout with some double unders. Apparently, we were, in 10 minutes, supposed to do 50 unbroken, breathe, 40 unbroken, breathe, 30 unbroken, breathe, 20 unbroken, breathe, 10 unbroken, finish.

Yeah. Mine looked more like – do 1, miss the next one, reset, do 1, miss the next one, reset, do 1, miss the next one, reset, lather, rinse, repeat.

For 10 stinkin’ minutes.

Then, the AMRAP.

I’m still working on Handstand push-ups so I scaled down to handstand holds (getting better at those!), I scaled the bar muscle-ups to chest-to-bar pull-ups with the purple band, and I scaled the power clean weight to 70#.

I got through either 5 or 6 rounds.

Then, I practiced my handstands a little more. πŸ™‚

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Tuesday

Tuesday was CrossFit, no running.

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We started with front squats, 5 sets of 3 reps.

I got up to 110#! I did 65#, 85#, 95#, 105#, 110#. PR baby!

The WOD was an every minute on the minute WOD and usually I enjoy those. Those toes to bar, though.

I used the 35# kettle bell for the goblet squats. Had a devil of a time holding on to the bar for the toes to bar. Ripped my hands a little but not too badly, thank goodness.

Was graced with more beauty in the sky on my way home. I kinda love it here. πŸ™‚

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Wednesday

No running, 6pm CrossFit.

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This workout was a beast. A serious butt-kicker. When the WOD is running + burpees and the Coach has you warm up with running and burpees, you know you’re in for some hurt.

We started off working up to our 2-rep max push press. I’m can’t really remember what my 1-rep max was before but I’m pretty sure it was around 75# or so. I’d have to grab some old training logs and pray I actually wrote it down somewhere. *note to self – WRITE IT DOWN!!!* Anyway, we warmed up and got started. I successfully did 95# 2 times and loaded 10# more on the bar. I got the first one up but it came down a little funny and when I went up on the second time, Coach said my left knee dropped in and I just couldn’t stick withΒ it. I pushed the bar up but not enough and had to let it go behind me. So, with that, I discovered my new 1-rep max for push press! Whoop!

Then, the WOD. The brutal, awful WOD. I finished in 12:13. The running was the easy part – the burpees, however….. There are reasons people hate burpees – because they’re difficult and they’re a full body-burner. Ugh. But, that which does not kill us….right?

Thursday

Tempo run this morning. It was ridiculously muggy. Blech!

But, it WAS beautiful! Mother Nature’s attempt to make up for the humidity. πŸ™‚

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I had 6 miles on the schedule – 2 @ 9:32, 3 @ 7:37, 1 @ 9:32.

Yeah, that didn’t happen. My body said NO pretty loudly. My legs felt like they were full of lead (gee, thanks, last night’s burpees!) and my left hip was super tight for some reason. I actually had to pause a couple of times to try and stretch it out! My first mile was 9:41, 2nd mile was 9:18, 3rd was 8:18, 4th was 7:41 (closer, at least), 5th at 9:18, 6th at 9:32. I just didn’t have it at all. I would have pushed the 5th mile a little more but I figured my body was fighting back for a reason. I didn’t want to risk an injury so I slowed it down. I plan on doing as much stretching as I can today to push the lactic acid through my legs and hopefully loosen up my hip. :/

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This is my trying to pretend I feel good. Am I convincing?

 

Friday

6pm CrossFit.

I played hooky. It is what it is. I was tired and really needed the break. Plus, I didn’t want to aggravate whatever may have been going on with my hip/groin area and make a long run on Saturday even more difficult. It’s okay. It’s all part of the plan – I have to listen – and PAY ATTENTION – to my body. Injuries are not an option.

Saturday

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Good morning!

Long run today. I had 18 miles at 9:34 on the schedule.

I honestly wasn’t sure how that was going to go given the week that I had but I still wanted to get out the door and cover some miles.

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Thankfully, I didn’t see any bears!

I adjusted my route a little because I was nervous but I still ran in the park. I just kept my eyes – and ears Β – peeled for any signs of a bear.

I got spooked by a couple of runners who came up behind me just past the spot I first saw the bear but I survived. I only jumped a couple of feet in the air. πŸ˜‰

I saw more darn dogs off leash and roaming the neighborhoods this morning than I have in a while. I’ve been bitten by a dog before so I tend to steer clear of any dog that’s not on a leash or behind a fence that is barking at me. Of course, that means my route had to be adjusted on the fly a few times today. :/

Seriously people, either put up a fence or be outside with your dogs!!

I had to stop once around mile 12 to massage my foot and my tummy was pretty disagreeable so I didn’t manage the full 18.

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I did get 15 miles done and my pace was okay, even for my tummy issues.

I didn’t really do anything different food-wise the past few days so I’m not sure what caused the distress.

I had no issues with my hip so resting on Friday definitely helped whatever that was.

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Even my Garmin thought it was muggy!

So, all in all, week 5 wasn’t the success that I wanted it to be but I did have some good moments.

I think I was carried by the adrenaline of seeing the bear and telling my story during the first part of the week and then, I crashed in the 2nd half.

It’s okay, though. It’s only week 5 of a 16 week plan and I still pulled out some good mileage for my long run.

My plan for the rest of the weekend is to rest, replenish, and rejuvenate.

Watch out, week 6 – I’m coming for ya!

Talk to me: How do you handle “off” training weeks? What’s your favorite way to recuperate after a tough long run?

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8 thoughts on “50k training – week 5 recap

    • Thanks! They pretty much sucked so I’m glad I got them done. πŸ™‚ And me too!! I’m not sure I would have been as “calm” as I was last week. Haha

  1. Nice work being consistent. I think that’s the key for an ultra, just being used to being on your feet and eating and drinking while doing it. I’ll be interested in your experience, particularly because you’re running a flat course. It’s likely harder than what I did because there’s no go reason to hike. That’s an advantage of mountain courses: you get to switch it up every now and again! Either way, your training is impressive. Go get ’em!

    • I was talking to a guy at CrossFit who’s done an ultra with zero training. And by zero, I mean he went out for a 7 mile run one day and decided, “hey, I’m ready!” At least I’m not going to be THAT ill-prepared! Haha! It should be interesting. I’m just about ready to start adding more than my Honey Stinger chews and Waffle Bars into my “running diet.” I don’t know if I’m ready for a PB&J but maybe some pretzels? Or I guess I could try some of those Picky Bars……

  2. I think that for the most part, sugar (gels, shot blocks) is your friend. It is easy and consistent, which is important. There really is no need to get too crazy, just make sure that it’s food that your body can easily digest, so keep it simple. Also remember that your body uses water to digest, so wash down food with water. Also, make sure you have something that you really like, because everything gets old after a while.

    Remember that protein does not break down as easily, so be careful with nuts. I love peanut butter (Adam’s in particular, I eat it by the spoonful) but it does not digest very quickly, so not a good running food for me. There, done rambling.

    As far as training goes, just make sure that you get out for a couple of runs where you’re on your feet for 3-4 hours. They can be super low-intensity, but make sure they’re long enough to make you manage your food/hydration/core temperature/gear. They’re also great confidence boosters. Also, never have a time goal for your first ultra. Start super easy and run by feel. Okay, done for now…again.

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