The plan for this week was a 5-mile easy run (10:12 pace) on Monday, a 5-mile speed run (with 2 x 1600’s at 8:09) on Wednesday, and a 12-mile easy run (10:12 pace) on Saturday. I modified the plan and replaced the speed work with last week’s tempo workout. Also, I added a bit of mileage with some short runs on Tuesday and Friday.
Run #1 - Monday morning (83/85 degrees) - Easy Run – 5.10 miles @ 9:58 pace (50:51)
Run #2 - Tuesday morning (84/89 degrees) - Medium Intensity Run - 2.50 miles @ 9:07 pace (22:47)
Run #3 - Wednesday morning (71/71 degrees) - Temp Run - 5.00 miles @ 9:53, 8:43, 8:39, 8:25, 9:38 (45:20)
Run #4 - Friday morning (73/73) - Easy Run - 3.25 miles @ 9:45 pace (31:41)
Run #5 - Saturday morning (67/67) - Long Run - 12.00 miles @ 9:55 pace (1:59:04)
I was so excited about my pace on the tempo run. I descended the three miles and beat my 8:39 goal pace. I did this run in my neighborhood too, so it included hills (and wasn’t flat like the Trinity Trail). My long run also went well. I started off very slow (10:37 first mile) but gradually picked it up. I negative split (1:00:42/58:22) and finished in a 9:27 (last mile). The cooler temps definitely helped me out. I can't wait until Fall!
Other Workouts:
3 weight workouts: 1:47:03 total time
1 hour and 10 minutes on the stair stepper
Swam 3100 meters (1:09:08) at a masters swim practice
Walked Gus 12 total miles
Monday, August 30, 2010
Saturday, August 28, 2010
Long Run Saturday (12 Miles)
I did my 12-mile run by myself on the Trinity Trail. I added an extra 2 miles on River Park when I was doing the 183 access loop so I could hit 12 miles without having to cross University (so I could resist the temptation of getting in my car at mile 10). I started off very slow and sore. I was surprised at how slow (10:37), but the trail was dark and it was hard to see. I did a great job descending the first 6 miles. My big toe (right foot) started hurting a bit around the halfway point (and my right foot had felt sort of "jammed" when I woke up the morning). I eased up a touch, but I still wanted to break 2 hours. I felt great towards the end with just a little bit of general soreness. I made the mistake of leaving my sunglasses in the car, and I really could have used them for the last half of the run.
First Half: 10:37, 10:16, 10:12, 10:09, 9:51, 9:34 (1:00:42)
Second Half: 9:57, 9:44, 9:53, 9:41, 9:38, 9:27 (58:22)
Total Time: 1:59:04 (9:55/mile average)
It put me in great spirits to be out there with everyone else. I talked to a few random people (both on the Trinity and around my neighborhood when I walked Gus before and after my run), and this great weather must have the same effect as taking happy pills. I guess when the heat index makes it close to 90 in the mornings, 67 is like Christmas in August.
It was also nice to wake up early and feel semi-decent after not drinking last night. Usually I have at least a few drinks on Friday night, and I know that must affect my long runs.
Now I have to figure out when to squeeze my 14-miler in before we leave for the Bahamas. Fortunately I worked an extra hour on Friday and I have an hour of comp time to use next week. So I can do my run early in the morning, get to work a bit later, and still leave at a decent time. I'm planning on making an appointment with Dr. Brian to have my feet worked on before I attempt 14. I really need my right foot popped. It always jams up right near my ankle, and I think that is what causes the toe pain.
Time to enjoy the rest of my weekend!
First Half: 10:37, 10:16, 10:12, 10:09, 9:51, 9:34 (1:00:42)
Second Half: 9:57, 9:44, 9:53, 9:41, 9:38, 9:27 (58:22)
Total Time: 1:59:04 (9:55/mile average)
It put me in great spirits to be out there with everyone else. I talked to a few random people (both on the Trinity and around my neighborhood when I walked Gus before and after my run), and this great weather must have the same effect as taking happy pills. I guess when the heat index makes it close to 90 in the mornings, 67 is like Christmas in August.
It was also nice to wake up early and feel semi-decent after not drinking last night. Usually I have at least a few drinks on Friday night, and I know that must affect my long runs.
Now I have to figure out when to squeeze my 14-miler in before we leave for the Bahamas. Fortunately I worked an extra hour on Friday and I have an hour of comp time to use next week. So I can do my run early in the morning, get to work a bit later, and still leave at a decent time. I'm planning on making an appointment with Dr. Brian to have my feet worked on before I attempt 14. I really need my right foot popped. It always jams up right near my ankle, and I think that is what causes the toe pain.
Time to enjoy the rest of my weekend!
Thursday, August 26, 2010
Thursday Thirteen: Calorie Consumption and Burnage
1. I came close to eating a whole cheesecake last night. It was yummy, but I have dessert remorse this morning.
2. The older I get, the worse my “next morning” wine headache becomes.
3. When my Dad visited last weekend, we definitely indulged.
4. On Friday, we had a drink at The Usual and then tried Nonna Tata. They have a great relationship (you can order food from Nonna Tata while drinking at The Usual and we brought our glassware from The Usual into Nonna Tata). The food at Nonna Tata was amazing. I had the smoked salmon pasta, and we shared the tiramisu for dessert. Scrumptious! Good thing I ran 10 miles the next morning and burned a few calories.
5. On Saturday, we had dinner at Lambert’s. That is one of our favorite restaurants, but I think this was the second time in a row that Cliff had to take his steak back (overcooked). You can’t beat the green chili grits though.
6. After a weekend full of calories, I was looking forward to getting back on track this week. I was doing pretty well until I got totally derailed by a cheesecake!
7. The “cold front” arrived on Tuesday night, and it has been amazing to wake up to temperatures in the low 70’s (with little humidity). I feel totally spoiled right now.
8. I took advantage of the cooler weather and did my tempo run yesterday morning. I had a tempo run on last week’s schedule but I replaced it with trail runs. This week was supposed to be a track workout, but I decided to do the tempo workout instead. I did 5 miles with the middle 3 miles at a goal of 8:39 pace. I went 8:43, 8:39, and 8:25, which was an outstanding pace for me, especially in our hilly neighborhood. *Patting myself on the back*
9. Netflix is not cooperating with us lately. I have four different series (Lost, Friday Night Lights, Mad Men, and The Closer) in the queue and I can’t get any of them. We might have to make it a Blockbuster night. We watched a few movies (“Shutter Island” and “Whip It”) after we finished Dexter (amazeballs), but I am ITCHING to watch the last season of Lost!
10. I have a 12-mile run on the schedule for Saturday morning. I’m actually looking forward to it (gasp). The weather should be a little cooler (low- to mid-70s), and I like long runs that don’t exceed 2 hours. I get a big sense of accomplishment, but I’m not hurting too badly for whole day.
11. I’m going to meet Cliff up in Ardmore this weekend. If we drive separately, I can do my workouts in Fort Worth (run on Saturday and swim on Sunday), leave the pooper (GusGus) at home, and stop at the GAP outlet in Gainesville.
12. We are a little over a week out from our Bahamas trip! Woohoo! I can’t believe how fast the summer has gone by. It seems like we JUST went to Mexico.
13. I think Cliff and I are going to have a little happy hour date today after work since we carpooled. The new restaurant (Boo Ray’s) about 2 miles from our house has $1.50 pints of good beer (Rahr, Sierra Nevada, etc.). You can’t beat that deal (although last time I got Michelob Ultra and it was like drinking soda water).
2. The older I get, the worse my “next morning” wine headache becomes.
3. When my Dad visited last weekend, we definitely indulged.
4. On Friday, we had a drink at The Usual and then tried Nonna Tata. They have a great relationship (you can order food from Nonna Tata while drinking at The Usual and we brought our glassware from The Usual into Nonna Tata). The food at Nonna Tata was amazing. I had the smoked salmon pasta, and we shared the tiramisu for dessert. Scrumptious! Good thing I ran 10 miles the next morning and burned a few calories.
5. On Saturday, we had dinner at Lambert’s. That is one of our favorite restaurants, but I think this was the second time in a row that Cliff had to take his steak back (overcooked). You can’t beat the green chili grits though.
6. After a weekend full of calories, I was looking forward to getting back on track this week. I was doing pretty well until I got totally derailed by a cheesecake!
7. The “cold front” arrived on Tuesday night, and it has been amazing to wake up to temperatures in the low 70’s (with little humidity). I feel totally spoiled right now.
8. I took advantage of the cooler weather and did my tempo run yesterday morning. I had a tempo run on last week’s schedule but I replaced it with trail runs. This week was supposed to be a track workout, but I decided to do the tempo workout instead. I did 5 miles with the middle 3 miles at a goal of 8:39 pace. I went 8:43, 8:39, and 8:25, which was an outstanding pace for me, especially in our hilly neighborhood. *Patting myself on the back*
9. Netflix is not cooperating with us lately. I have four different series (Lost, Friday Night Lights, Mad Men, and The Closer) in the queue and I can’t get any of them. We might have to make it a Blockbuster night. We watched a few movies (“Shutter Island” and “Whip It”) after we finished Dexter (amazeballs), but I am ITCHING to watch the last season of Lost!
10. I have a 12-mile run on the schedule for Saturday morning. I’m actually looking forward to it (gasp). The weather should be a little cooler (low- to mid-70s), and I like long runs that don’t exceed 2 hours. I get a big sense of accomplishment, but I’m not hurting too badly for whole day.
11. I’m going to meet Cliff up in Ardmore this weekend. If we drive separately, I can do my workouts in Fort Worth (run on Saturday and swim on Sunday), leave the pooper (GusGus) at home, and stop at the GAP outlet in Gainesville.
12. We are a little over a week out from our Bahamas trip! Woohoo! I can’t believe how fast the summer has gone by. It seems like we JUST went to Mexico.
13. I think Cliff and I are going to have a little happy hour date today after work since we carpooled. The new restaurant (Boo Ray’s) about 2 miles from our house has $1.50 pints of good beer (Rahr, Sierra Nevada, etc.). You can’t beat that deal (although last time I got Michelob Ultra and it was like drinking soda water).
Sunday, August 22, 2010
Week 1 Recap
Marathon training has commenced! The plan for this week was a 6-mile easy run (10:12 pace) on Monday, a 5-mile tempo run (with 3 miles @ 8:39 pace) on Wednesday, and a 10-mile easy run (10:12 pace) on Saturday. I modified the plan a bit and hit the trails on Tuesday and Wednesday. Also, I didn't want to overdo it after the 30K last Saturday night.
Run #1 - Monday morning (81/85 degrees) - Easy Run - 4.21 miles @ 9:48 pace (41:14)
Run #2 - Tuesday afternoon (101/105 degrees) - Trail Run - 3.64 miles (Garmin battery died)
Run #3 - Wednesday afternoon (97/106 degrees) - Trail Run - 3.64 miles @ 11:56 pace (43:28)
Run #4 - Friday morning (82/87) - Medium Intensity Run - 2.17 miles @ 9:24 pace (20:23)
Run #5 - Saturday morning (82/86) - Long Run - 10.05 miles @ 9:46 pace (1:38:14)
I was very pleased with my trail runs. My pace has improved significantly as I have gained more confidence navigating the rocky terrain. I did my long run along the Trinity Trail with my friend Sara. She helped push me and make the run go by faster. I was expecting about a 10-minute pace, but we held 9:46 pace. I will probably have to slow it down a bit as the distance increases on my longer runs (especially until this heat subsides).
Other Workouts:
3 weight workouts: 1:47:33 total time
35 minutes on the stair stepper
Walked Gus 4.5 total miles
Run #1 - Monday morning (81/85 degrees) - Easy Run - 4.21 miles @ 9:48 pace (41:14)
Run #2 - Tuesday afternoon (101/105 degrees) - Trail Run - 3.64 miles (Garmin battery died)
Run #3 - Wednesday afternoon (97/106 degrees) - Trail Run - 3.64 miles @ 11:56 pace (43:28)
Run #4 - Friday morning (82/87) - Medium Intensity Run - 2.17 miles @ 9:24 pace (20:23)
Run #5 - Saturday morning (82/86) - Long Run - 10.05 miles @ 9:46 pace (1:38:14)
I was very pleased with my trail runs. My pace has improved significantly as I have gained more confidence navigating the rocky terrain. I did my long run along the Trinity Trail with my friend Sara. She helped push me and make the run go by faster. I was expecting about a 10-minute pace, but we held 9:46 pace. I will probably have to slow it down a bit as the distance increases on my longer runs (especially until this heat subsides).
Other Workouts:
3 weight workouts: 1:47:33 total time
35 minutes on the stair stepper
Walked Gus 4.5 total miles
Thursday, August 19, 2010
Three Things Thursday
1. Marathon training has begun!
Monday was Day 1 of my 16-week plan. I used the “Smart Coach” on Runner’s World as an outline. However, I’m already modifying things. Monday was an easy 6-mile run, and I only did 4.2 miles since I was recovering from Saturday night’s 30K. Wednesday was a tempo run (5 miles, with 3 miles at tempo), but instead I did two trail runs (one on Tuesday and one on Wednesday, 3.64 miles each) with an intense effort. I know the long runs are the most important, so I plan on being consistent with that part of the plan. However, I will need to mix things up during the week, especially if I want to improve my trail running.
Now I need to sign up for a marathon! I have my sights set on December 5. I would like to do Las Vegas because I know it is flat and fast, and I think I have a better chance of breaking 4 hours on that course versus White Rock. However, that trip will set us back at least $1,000 (yikes!) and that doesn’t even include our gambling allowances. Cliff is looking at doing the half marathon (reminiscent of 2007 when I did the full and he did the half), so that is a bonus. Plus we can get in more trouble after the race in Vegas and we can see Esther (my “bonus” grandma). And of course, there is a Bret Michaels concert...
2. I took the Certified Fraud Examiner test.
I had 30 days to take all four parts, and I totally rushed it and got it done in 2 days. I know the first three parts were a slam dunk. At that point, I was sick of answering exam questions and practice questions, so I figured I would just get on with the fourth exam (financial transactions). That should have been the easiest for me since I’m a CPA, but some of the sections (like insurance, banking, and healthcare) are topics that I don’t normally have to deal with. I should have reviewed more for that one, but I hopefully pulled off an 80%. I’m hoping to get my scores back very soon. *Fingers crossed*
3. Mi Padre is coming tomorrow!
My dad is coming for a relatively quick visit Friday afternoon – Sunday afternoon. My mom and Esther visited a few months ago for a “girls weekend,” so I invited my dad separately (usually my parents come together). Originally Cliff was going to Ardmore to see his son, but that didn’t workout. So the hubby can enjoy a weekend of doggy play time and eating ;) I think my dad is really coming to Texas to see his grandson, GusGus… but I’ll take it.
Monday was Day 1 of my 16-week plan. I used the “Smart Coach” on Runner’s World as an outline. However, I’m already modifying things. Monday was an easy 6-mile run, and I only did 4.2 miles since I was recovering from Saturday night’s 30K. Wednesday was a tempo run (5 miles, with 3 miles at tempo), but instead I did two trail runs (one on Tuesday and one on Wednesday, 3.64 miles each) with an intense effort. I know the long runs are the most important, so I plan on being consistent with that part of the plan. However, I will need to mix things up during the week, especially if I want to improve my trail running.
Now I need to sign up for a marathon! I have my sights set on December 5. I would like to do Las Vegas because I know it is flat and fast, and I think I have a better chance of breaking 4 hours on that course versus White Rock. However, that trip will set us back at least $1,000 (yikes!) and that doesn’t even include our gambling allowances. Cliff is looking at doing the half marathon (reminiscent of 2007 when I did the full and he did the half), so that is a bonus. Plus we can get in more trouble after the race in Vegas and we can see Esther (my “bonus” grandma). And of course, there is a Bret Michaels concert...
2. I took the Certified Fraud Examiner test.
I had 30 days to take all four parts, and I totally rushed it and got it done in 2 days. I know the first three parts were a slam dunk. At that point, I was sick of answering exam questions and practice questions, so I figured I would just get on with the fourth exam (financial transactions). That should have been the easiest for me since I’m a CPA, but some of the sections (like insurance, banking, and healthcare) are topics that I don’t normally have to deal with. I should have reviewed more for that one, but I hopefully pulled off an 80%. I’m hoping to get my scores back very soon. *Fingers crossed*
3. Mi Padre is coming tomorrow!
My dad is coming for a relatively quick visit Friday afternoon – Sunday afternoon. My mom and Esther visited a few months ago for a “girls weekend,” so I invited my dad separately (usually my parents come together). Originally Cliff was going to Ardmore to see his son, but that didn’t workout. So the hubby can enjoy a weekend of doggy play time and eating ;) I think my dad is really coming to Texas to see his grandson, GusGus… but I’ll take it.
Tuesday, August 17, 2010
Race Report: Capt'n Karl 30K ("The Falls")
Maureen (my friend/co-worker/White Rock marathon buddy), Derek, and I headed out to Pedernales Falls (just past Marble Falls) on Saturday for the Capt'n Karl's 30K. It was a fairly long drive, especially since we took a little "detour" that set us back an hour. We checked into our hotel and then Maureen dropped us off at around 5:30. It was pretty hot outside (close to 100), but we set up our chairs in the shade. It was a good amount of time to get our stuff ready and relax a bit.
The race started at 7 pm. It was mighty hot, and the first mile or two were single file. I remember looking at my Garmin at 1.2 miles/12 minutes, which is a mighty fast pace (for me) on the trails (especially running over big rocks and through tall grass). I went faster than I should have because I didn't want the people behind me to have to slow down. The trail widened a bit after that, and we started walking up the inclines. The first aid station was at mile 4, and they had water coolers and electrolytes. I refilled my fuel belt bottles, swallowed a couple of tablets, and ate a gel.
I noticed some pain in my left foot around miles 3-4, especially when I was walking. Fortunately that subsided though. It started getting dark at around 8:30 or 9:00. Derek and I continued to walk up the inclines and run the flats and downhills. We refilled our bottles at the mile 8 aid station, and I grabbed 3 peanut butter crackers that hit the spot. I could tell I needed salt. The next four miles were pretty tough. The downhills were more technical (so I couldn't accumulate any speed), and it seemed like we went uphill WAY more than downhill (funny how that works). I took a potty break at around mile 10 or 11 (hooray for the random park bathroom). It felt like I needed to pee, but I was obviously pretty dehydrated and not much happened. We were ready to hit the aid station at mile 12 and refuel. Then we got there and heard the bad news: they were out of water. This was rather ironic considering how the Race Director warned us to stay hydrated (a runner at the first race of the series ended up in the hospital). Since we were pretty worn out and dehydrated, we decided to walk the last 7 miles. It was a v-e-r-y l-o-n-g w-a-l-k.
I felt like I might throw up, and I was questioning how on earth I would finish 50 miles in February. We went from a 4:15 estimated finish to a 5-hour estimated finish. Fortunately there was a water cooler at mile 16, so we downed a bunch of water (nectar of the gods). The last 7 miles were a disaster though. Not only was there the hydration issue, but that led to nutrition issues since we couldn't eat without having some water to wash it down. We crossed the sweet, sweet finish line at 5:03 and grabbed some cold water. After resting for a few minutes, food began to sound better. I ate a PB&J and a Morningstar black bean burger patty and I felt 100 times better. The good thing about walking (instead of running) was that my legs aren't even that sore.
Final Results: 58th out of 77, 5:03:30
Lessons learned from my first trail AND night run:
1) I need to buy a small head light. I borrowed one from Dee, but it was too large and clunky for running (I think it was designed for cycling). I ended up borrowing a small handheld flashlight from Derek, and that worked well.
2) The 6-oz fuel belt bottles are a pain in the a$$. I will try a camelbak or large handheld water bottles next time.
3) I need to experiment with salt tablets in training and learn how many to take before, during, and after a race. I was totally craving salt on Sunday.
4) My nutrition is still a mess. I can handle gels early on, but then I prefer salt rather than sugar. I need to experiment with different foods in training and see what my tummy can handle.
5) I need to experiment with my anti-acid medicine and perhaps double-up on race day. My mucous was getting really thick (gross out) and it was difficult to swallow (that's what she said). This probably affected my nutrition as well.
6) If I'm allowed to drop off a bag at an aid station, I will do it (and pack extra food and water just in case). This saved some people at the waterless aid station.
7) The Sansom Park trails provide great technical training. The race course seemed much easier. 8) As Derek said, I need to work on "power walking" (especially for the 50-miler).
9) I couldn't imagine running a course like this by myself. It was ten times better having a buddy. It made the race go by faster, and it also helped my attitude. I would have been way more negative if I were by myself. So thank you, Derek!
10) I need to invest in some dirty girl gaiters to keep the trails out of my shoes.
Looking all fresh (and hydrated!) before the race:
Hanging out in the shade:
The prize:
The race started at 7 pm. It was mighty hot, and the first mile or two were single file. I remember looking at my Garmin at 1.2 miles/12 minutes, which is a mighty fast pace (for me) on the trails (especially running over big rocks and through tall grass). I went faster than I should have because I didn't want the people behind me to have to slow down. The trail widened a bit after that, and we started walking up the inclines. The first aid station was at mile 4, and they had water coolers and electrolytes. I refilled my fuel belt bottles, swallowed a couple of tablets, and ate a gel.
I noticed some pain in my left foot around miles 3-4, especially when I was walking. Fortunately that subsided though. It started getting dark at around 8:30 or 9:00. Derek and I continued to walk up the inclines and run the flats and downhills. We refilled our bottles at the mile 8 aid station, and I grabbed 3 peanut butter crackers that hit the spot. I could tell I needed salt. The next four miles were pretty tough. The downhills were more technical (so I couldn't accumulate any speed), and it seemed like we went uphill WAY more than downhill (funny how that works). I took a potty break at around mile 10 or 11 (hooray for the random park bathroom). It felt like I needed to pee, but I was obviously pretty dehydrated and not much happened. We were ready to hit the aid station at mile 12 and refuel. Then we got there and heard the bad news: they were out of water. This was rather ironic considering how the Race Director warned us to stay hydrated (a runner at the first race of the series ended up in the hospital). Since we were pretty worn out and dehydrated, we decided to walk the last 7 miles. It was a v-e-r-y l-o-n-g w-a-l-k.
I felt like I might throw up, and I was questioning how on earth I would finish 50 miles in February. We went from a 4:15 estimated finish to a 5-hour estimated finish. Fortunately there was a water cooler at mile 16, so we downed a bunch of water (nectar of the gods). The last 7 miles were a disaster though. Not only was there the hydration issue, but that led to nutrition issues since we couldn't eat without having some water to wash it down. We crossed the sweet, sweet finish line at 5:03 and grabbed some cold water. After resting for a few minutes, food began to sound better. I ate a PB&J and a Morningstar black bean burger patty and I felt 100 times better. The good thing about walking (instead of running) was that my legs aren't even that sore.
Final Results: 58th out of 77, 5:03:30
Lessons learned from my first trail AND night run:
1) I need to buy a small head light. I borrowed one from Dee, but it was too large and clunky for running (I think it was designed for cycling). I ended up borrowing a small handheld flashlight from Derek, and that worked well.
2) The 6-oz fuel belt bottles are a pain in the a$$. I will try a camelbak or large handheld water bottles next time.
3) I need to experiment with salt tablets in training and learn how many to take before, during, and after a race. I was totally craving salt on Sunday.
4) My nutrition is still a mess. I can handle gels early on, but then I prefer salt rather than sugar. I need to experiment with different foods in training and see what my tummy can handle.
5) I need to experiment with my anti-acid medicine and perhaps double-up on race day. My mucous was getting really thick (gross out) and it was difficult to swallow (that's what she said). This probably affected my nutrition as well.
6) If I'm allowed to drop off a bag at an aid station, I will do it (and pack extra food and water just in case). This saved some people at the waterless aid station.
7) The Sansom Park trails provide great technical training. The race course seemed much easier. 8) As Derek said, I need to work on "power walking" (especially for the 50-miler).
9) I couldn't imagine running a course like this by myself. It was ten times better having a buddy. It made the race go by faster, and it also helped my attitude. I would have been way more negative if I were by myself. So thank you, Derek!
10) I need to invest in some dirty girl gaiters to keep the trails out of my shoes.
Looking all fresh (and hydrated!) before the race:
Hanging out in the shade:
The prize:
Thursday, August 12, 2010
Thursday Thirteen: 30K Thoughts
1. The 30K is looming right around the corner. Saturday night at 7 pm in Pedernales Falls, which is about 4 hours south of Fort Worth.
2. I’m driving down there with Derek, who is also running the 30K, and Maureen (my friend who is dropping us off and going to see her Little [BBBS] Sister in San Antonio). This is pretty much a weekend commitment, given the drive, the long run (7 pm – midnight) on Saturday, and staying a night at a hotel.
3. I haven’t been working out as much these past few days since I’m drying to rest up a bit for Saturday night. However, I did get a longer trail run in on Sunday morning (6.07 miles in 1:30:32… slower time since we did some of the red course, which is the most technical) and a faster trail run in on Tuesday (4.17 miles in 53:19… much faster than I’ve been running on the trails, especially considering we did the green and blues, unlike running on my own and just doing the easy green).
4. I had a much-needed massage yesterday evening, and I have a chiropractor appointment today at lunch. I think my neck and back are still feeling the remnants of the 10K swim from a few weeks ago!
5. Thinking ahead to the Rocky Raccoon 50-miler, the less poundage I have on me, the better. I’ve lost a bit of weight, and I’m fairly close (about 6 pounds) to my wedding weight. This is pretty good considering my seasonal summer beer intake.
6. I’m attempting to cook a new recipe tonight. Although I wasn’t expecting Cliff to ask, “only mac and cheese?” I seem to remember my mom making homemade mac and cheese without side dishes or accompaniments.
Hopefully mine looks this purrrrrdy:
7. I’m seeing the light at the end of my CFE tunnel. I’m preparing for the fourth (or four) parts. Once I’m done, I have a 30-day window to pass all four parts. Now the big decision is whether to take the test before the Bahamas trip (which will give me less than 30 days but a sense of inner peace).
8. Some jobs should be posting at HUD soon, so that is additional motivation to go ahead and pass this exam and sound like more of a bad a$$.
9. I’m trying to come up with some new TV series for me and Cliff to watch on Netflix. I decided on “The Closer” and “Mad Men,” but both discs had a wait. So that left me with “Hung.”
10. There are so many movies out now that I want to see, but we never make it to the movie theater. There is one about 10 minutes away, but we had a bad experience there (with loud kids and apathetic employees). So I guess I will stay in suspense until they are release on Netflix.
11. Papa Paquette is visiting next weekend (August 20-22). His trip is conveniently scheduled during Bulldog play date.
12. We leave for the Bahamas in 23 days! EEEEEEK!
13. I’m assuming I will get lost and end up running about 30 miles. These are the insane directions:
For the 30km / 60km runners, the course is a 30km Loop. So, its ONE loop for the 30km and TWO loops for the 60km. The first aid station is roughly 4.7 miles in and will be a rough aid station with Water only. Its on the fence-line so I simply called it the FENCE aid station. The next aid station is another 3.3 miles and this one is called PIPE because its at the pipeline clear-cut. This is a an aid station that will have more drinks and foods. After you leave this station, you will run a 4.6 mile loop and back to the same station. This time when you leave, the next and final aid will be at the FINISH in another 5.9 miles. Thats ONE 30km loop or 18.6 miles. The 2nd loop for the 60km is the same as the 1st loop.
We start and finish in an open field where we will have you also park and camp. Its wide open, so bring some shade and lawn chairs. The route begins by heading towards the river. It is a single-track trail overgrown with high grass. There is room to pass for much of this so no worries about getting trapped behind a slow start. The trail becomes an overgrown grassy jeep road. About a mile in, you will drop down to the river and run up the river rocks for a few hundred yards, then turn back up to the same grassy road. Once you get to the fence-line, you will stay on it for 4 miles. Its an old road that is not used much and overgrown. It is strait but not very flat. The aid station is about midway along the fence-line.
After the Fence Aid, its still another 2 mile to the turn at the park boundary corner, but soon after the turn you will cross the park road (paved) and another mile to the Pipe Aid station. This aid station is on a well used dirt jeep road. take a look around because you are coming back to this station again and going out of it a different way on the return trip. When you first get here, you leave by continuing strait down the road. When you come back, you will be making a right turn up the pipeline clearing. if you miss this turn, you will find yourself in the lead and it will soon become obvious.
Ok, back to the Tobacco Creek Loop, when you leave the Pipe Aid station the 1st time, keep going down the road. At the bottom of the hill, you will get to a fork in the road. Go RIGHT. This next section is mostly single track and very rocky. This is a section that offers up a lot of entertainment. Lots of rocks, very skinny trail, twists n turns, a few drops, and so on. Jones Spring is the end of this fun part and then it becomes a wide road again. The entire next section is pretty easy all the way over to the bathroom. I had to add on a short out n back to get the correct distance and this is where that happens... from the bathroom, you need to go down 0.22 miles and then turn around and come back to the same bathroom. Then you go RIGHT and head UP the hill over Wolf Mt. Its not much of a Mt, but this may be biggest single climb on the entire course. Still, after 100 yards, its over. Its still a wide dirt road. You will get back to the same intersection you started this loop just a few miles ago. Then, its back UP the road to the Pipe Aid station.
Remember, this time you go RIGHT. A good thing to remember through this entire loop, at every fork, always go RIGHT. The pipeline clear cut is a very wide cut and not much fun as it is rocky and hilly with no cover at all. Yuk! This rough scramble only lasts two tenths of a mile but you will hate all of it. You will reach a trail that crosses over the pipeline. This is where you get off the ugly and get on a very nice skinny single track again for near to 3 miles. You will come up to a location right next to the road where a big concrete water pipe comes under the paved park road. You will turn right onto a hard pack jeep road and remain on this hard pack for a half mile. Go LEFT at the split in the road and then merge LEFT onto a single-track trail. This trail goes through a very short section of trees and then crosses over the main paved park road. The map shows this final section of trail as strait but it is not strait, It wanders about on a single-track trail that is a lot of fun and rolls a fair bit all the way back to the finish.
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