Cloudland Canyon 50k Training (Week 16 of 18)

This week marks 3 weeks til race day and that means it's TAPER TIME. Now I just have to stay healthy and uninjured for the next 3 weeks and all will be gravy (well, maybe not gravy, but at least I'll have a shot at finishing the 50k).

Monday

Did: rest

I was hobbling around from the run on Sunday, so a full rest day was in order.

Tuesday

Did: 6.62 mi @ 8:48/mi

Trail run at lunch and apparently I had the need for some speed. Felt great! Temps were around 50F and skies were overcast. Lovely fall running and I enjoyed all of our campus' pretty colorful trees. 

Wednesday
Did: 5.6 mi @ 8:15/mi avg
Treadmill speedwork this morning. Downward ladder:
2x1200 @ 7:00/mi
2x800 @ 6:45/mi
2x400 @ 6:30/mi

Thursday
Did: rest
All day meeting and an evening social event.

Friday
Did: rest
Just could not get myself downstairs to the gym today. It's been a tiring week! I really should have gone today though because 1) it's beautiful outside and 2) it's going to rain ALL.DAY. tomorrow. Ugh.

Saturday
Did: rest
Yep, rained all day.

Sunday
Did: 8.51 mi @ 8:13/mi
Ran with the early downtown group, just an out-and-back on the Swamp Rabbit. Felt great to run with friends, in the early morning, and on some fast and flat paved surface! Definitely different from my usual runs lately. :)

Cloudland Canyon 50k Training (Week 15 of 18)

Busy week with work travel and recovering from the 25k.

Monday
Did: rest

Tuesday
Did: 6.2 mi treadmill run
This was painful - quads were super sore from Sunday. Took it pretty slow, did a little interval work, but not too fast.

Wednesday
Did: rest

Thursday
Did: rest

Friday
Did: rest

Saturday
Did: rest
I mean why change now?

Sunday
Did: 25.01 mi trail run
EPIC RUN DAY. I headed up to Dupont in the morning, got started just a few mins before 8:30am. First plan was to run loops around Burnt Mtn and Cedar/Big Rock. I checked the Shoals to see if they were crossable... definitely better than a few weeks ago, but I wasn't in the mood to get my feet wet this early in the game. I'd assumed that would be the case, so I had a different route planned.

  

Crossable... but not with dry feet.

I think not running all week made my legs feel a little stiff & heavy to start out with. I walked a bit on the climbs going up Burnt, but told myself it was OK to take it easy since today was about mileage.

Rock face crossing

 

Climbing up Cedar Rock trail

 I made it to the top of Cedar Rock to the intersection with Big Rock Trail at just over an hour into the run, and I still hadn't seen a single person. 

Junction

Took a little break when I got to the beautiful views from Big Rock before heading down.

😍

That was Part 1: Rock Face Views. Total of 6.8 miles in about 1.5 hours. Next... Tour de Waterfalls!

Because of the water crossing, the only way to connect over to other parts of the forest was via Longside > Pine Tree > Sheep Mountain trails which spits out onto the road right near the main Visitor's Center and the very crowded/popular hikes to all of the waterfalls. This is where most of the tourists go. I did not enjoy Sheep Mountain because apparently not many people run/ride it, so it's a pretty rough trail. I did see some wild turkeys who sprinted away from me down the trail. 

I finally made it to the Visitors Center and started making my way around to each of the 4 waterfalls of Dupont. There are 3 close together...

1 - High Falls

  

 

2 - Triple Falls

 

This one is cool because the viewing location is between two of the 3 sections...

  

Two sections above... and section below.

3 - Hooker Falls

 

And finally, 4 - Bridal Veil Falls

  

This one was farther away and took a couple of miles on the forest service roads to reach.

By the time I'd finished up at Bridal Veil, I was close to 16 miles and 3:15 into the run. Less than 10 miles to go! Now I pretty much just had to make it back to the Corn Mill Shoals parking lot and make up whatever remaining distance with the last short loop of trails available from that lot. 

I started my trek back and decided on an extra climb up to the Airstrip Trail - this completed the "best views/sites in Dupont" tour!

I found my way back through the crowds of people at the Visitor's Center before the climb back up Sheep Mountain. 

I did not like Sheep Mountain.

The last miles were a bit of a struggle... my legs were DONE and I did a lot of walking. Thankfully, aside from getting up Sheep Mtn. there wasn't a lot of climbing remaining. I calculated that I would get back to the car with just about 1.5 miles to go, so I took a right on to Twixt and crossed the road onto Rock Quarry > Micajah > Wilke for the final mile. I had to run one lap around the parking lot to get to 25, but halleluia, I did it!

I quickly changed into comfy clothes and chugged the chocolate milk I had waiting for me. 

Had been dreaming about this for miles!

Final result: 

25.01 miles - 5:10 Moving time - 5:52 Elapsed time - 3,600 ft elevation gain - 2,200 calories burned

Whew.

So, short on overall distance for the week but 1) it was a recovery week and 2) I got that long run in. I think mentally I needed the break, too, from running almost every day of the week. Now I'm in for a 3 week taper (at least based on the weekend runs) until race day!

Cloudland Canyon 50k Training (Week 14 of 18)

It's Sky to Summit 25k race week! Really just treating it like another training run but looking forward to the new scenery.

Monday
Planned: strength
Did: 47 min strength
A little bit lacking in energy despite getting nearly 9 hours of sleep last night (thanks, daylight savings, for making me tired enough to go to bed at 8pm!). Probably hungry. Anyway, did an OK lift session (first one in a couple of weeks) and could tell it had been that long since my last real strength session. Stretching at the end felt good though.

Tuesday
Planned: 10-ish mile Tuesday
Did:3.2 mi + 3.41 mi + 3.07 mi = 9.68 mi 
A run in three parts due to Scott traveling. I'd decided to do the Pint & Pie pub run at Sidewall, plus some miles beforehand in TR and at work before leaving. Decided it was easiest/quickest to get in a few miles at the end of the workday before leaving to pick up D. That way at least I only had to pack one set of running clothes!

Part 1 = 3.2 mi @ 8:46/mi treadmill at work. Thought I'd have more time, but ended up having to answer a few emails while on the treadmill so I had to slow to a walk while I typed.
Part 2 = 3.41 mi @ 9:03/mi stroller run. Felt pretty good, enjoyed the slight chill in the air as the sun went down.
Part 3 = 3.07 mi @ 8:56/mi Pint & Pie Pub Run. Got to run with Megan for the first time in forever! 😁 We chatted as we ran with the group in the dark (man, it was dark!). I had D hold the head lamp for me during the last bit. Could tell I was getting hungry by the end and I ate a half a pizza at dinner.

Wednesday
Planned: lunch trail run or treadmill speedwork
Did: 6.02 mi lunch trail run
Beautiful day on the trails - sunny, cool but comfortable, perfect.

Thursday
Planned: whichever not done on Wednesday
Did: 6.03 mi @ 8:17/mi avg
Downhill treadmill ladder for today. Got it done first thing in the morning so that was good.

Friday
Planned: rest or yoga
Did: rest

Saturday
Planned: shake-out run
Did: rest

Sunday
Planned: Sky to Summit 25k
Did: Sky to Summit 25k
Race report here

Race Report: Sky to Summit 25k

Last minute logistics changes (and some awesome running friends) enabled me to stay the night up in Sky Valley near the race start instead of driving up on the morning of the race. The other folks in the cabin did the 50k on Saturday, so we met for dinner in Clayton before heading back for a good night's sleep. 

I had the loft all to myself!

I slept pretty well until about 3AM, then was up and down every hour or so until I got up at 7. Had a leisurely breakfast then headed over to the race start. It was cold but not too cold since the race didn't start until 9 (a couple hours of sunlight warmed things up a bit). 

At the start

Went through the pre-race instructions, one of which included "Don't run up that first hill... it's not worth it", said farewell to my cabinmates who had come to see me off at the start, and then we were running! But not for long... because almost immediately we began the first big climb. Started off on the road...

Everybody walking

... and continued to singletrack that climbed and climbed. Gain of 1100ft in less than 2 miles until we reached the first overlook. My calves were ON FIRE after that climb. 

What a view!

A little more climbing but some parts that were runnable, and we finally reached the top of Rabun Bald and the overlook tower. 

Trail markers

Signs

We had 360-degree views from the observation tower, and the race director, Sean, even made his way up to cheer on the runners and take photos. So cool.

3.25 miles in, 1600 ft climbed so far

Those views though

And then... we went down. WAY down. Like... 2,700 ft down over the next 3ish miles. 

Going down.

There were some gorgeous views on the way down, though, and after the steep part I actually (finally) got to do some extended periods of running!

  

Of course the colors on the trees were perfection. Eventually the course emerged into a clearing and we had Aid Station #1 (with oreos, oh yes). They were full of energy, cheering everybody on, and serving up fresh grilled cheeses as well. So awesome!

The next portion, after crossing the bottom of a beautiful cascading waterfall... was to climb UP next to the waterfall. 

It was STEEP and hard, definitely no running here, but tried to keep a good steady pace knowing it would end eventually. 

Did I mention steep??

Eventually, the climb did end and the top of the cascading rushing waterfall turned into little more than a small creek winding its way through the mountainside. Next was more climbing on a forest service road (gravel) that I'd been warned would seem as though it never ends. It actually wasn't too bad, and I ran some parts of it that weren't too steep. I tried to just enjoy the colorful leaves and got to chat with a few fellow runners as we made our way up.

The hill had a name

  

Finally back onto the trail

I was happy to be back on singletrack after the gravel climb, and I knew it meant that a few rolling hills and one steep section more would mean the end was near. 

Little waterfalls

I ran a decent bit of the last section, only walking when it got steep since my legs were quite tired at this point. I wasn't sure exactly how long the race was since the announcements at the beginning went something like, "I dunno, it could be like anywhere from 13 to 17 miles... I don't run with a watch... so just go have fun!" 

I could hear cheering as I was trudging up a particularly steep section, so I knew the final aid station was getting close and that meant it was alllll downhill to the finish! I'll admit, I was actually a little disappointed to get there because, even though I was tired, I wasn't quite ready for it to be over. The last section was mostly gravel road or paved road, and it was pretty steep downhill. It felt good to run though, and I tried to soak up the last minutes of the run as much as possible. 

I felt great coming into the finish area, lots of people cheering, and the race director at the finish line high-fiving everyone as they crossed. So cool.

  

Finished!

29th overall, 9th female - woohoo!

Overall, a great day with some hard efforts and all smiles. 😄

Cloudland Canyon 50k Training (Week 13 of 18)

Week beginning thoughts: I'm feeling good and strong and basically have a plan for the rest of my training. eeeek!

Week 13 = 21 mi long run
Week 14 = 13 mi + 25k Sky to Summit
Week 15 = 25 mi long run
Week 16 = 16 + 16
Week 17 (Thanksgiving) = long run Sunday? depends how I feel...
Week 18 = RACE WEEK... Saturday race day.

So yeah... it's getting real.

This week:
- 50 mpw
- 21 mi long run (Saturday)

Monday
Planned: strength
Did: rest
Busy Monday at work and just didn't have the energy for it. Doubling up on double-digit weekend runs really takes it out of me!

Tuesday
Planned: 10 mi (with Track Tuesday)
Did: 10.03 mi @ 8:50/mi avg
Did not do track workout today but got in 10 miles before dawn despite sleeping 30 mins past when I'd planned to wake up. Ran with a group and was awesome to chat and catch up with everyone (which doesn't happen very easily on the track). Felt tired by the end but only having a stinger waffle to eat prior, it's understandable. Coffee on the way to work was enjoyed.

Wednesday
Planned: lunch trail run
Did: 6.02 mi treadmill progression run, 8:19/mi avg
Rain rain all day = treadmill run at lunch. Nothing too exciting, just kept bumping up the speed and did my last mile at 7:00/mi pace. Didn't push to the max because I plan to do some more intentional speedwork tomorrow.

Thursday
Planned: morning treadmill
Did: 3x3x400, 5.0 mi @ 8:52/mi avg
I had absolutely no energy for this run and almost stopped after 2 miles. Made it through but did not feel great. Going to enjoy a rest day on Friday!

Friday
Planned: rest
Did: rest

Saturday
Planned: 21 mi trail run
Did: 21.01 mi trail run 
Started out with a 6AM wake-up and planned to leave the house around 7 to get to Dupont by 8.

Breakfast!

As the morning went along, I pondered my plan for the day and thinking about needing to 25 miles in a couple of weeks decided to save Dupont for that long run and opted for Paris Mountain today instead. Whee, last-minute changing of plans! I got to Paris Mtn a little after 8 and the mist over the lake was beautiful in the early morning sun.

  

I started out with a loop around the lake at the bottom. I stopped for a lot of pictures because the fog and the sunlight just made all of the fall colors pop.

  

Next I headed up the Sulphur Springs switchbacks, onto Brissy Ridge > Kanuga > Firetower.

That Brissy view

Firetower Ruins from 1938

Headed down the hikers-only Sulphur Springs for the first time in years. Forgot how lovely this part of the trail is!

  

Lovely and STEEP!

Little waterfalls

Made it to the bottom and sat on the large boulders to enjoy a snack. This was around mile 7... a third of the way through! Feeling great so far.

Atop the boulder

The view above my head was incredible.

I finished my snack and trucked it back to the park entrance, around the lake again, and this time retraced my steps to go UP the hikers-only Sulphur Springs trail. 

Passed by the dam

Saw this dude on a tree

Pretty cascades next to STEEP trails.

The number of people I passed who had comments of "omg you're running this??" were pretty encouraging. Some people I'd seen on the way down and now I was going back up... they were also kind of stunned. Heh.

I headed up the Firetower trail to the steep section of Kanuga leading to North Lake. Stopped here for another snack, around mile 14. 

Water like a mirror

Still smiling :)

Fall colors reflected

I looped the entire lake, almost started heading UP the steep Kanuga section, but decided to backtrack to Pipsissewa then onto the hikers-only part of Brissy. I've only done this section in reverse recently and I knew there were STAIRS... today's direction would take me up those stairs.

Stairs.

By the time I got to the top of Brissy, my calves, quads, glutes, hamstrings were all DONE. Thankfully I only had downhill remaining (and about 4 miles to go to reach my total). 

This was a looonnngggg run but honestly wasn't "over it" until about mile 19.5 when I was back at my car (ugh, miscalculation) and had to do another loop around the lake. Not terrible but mentally tough.

5 hours total elapsed time, 4:44 moving time, 2,656 ft elevation gain.


Bonus! Halloween Freak Bike 
10.22 mi biking
I wasn't sure if I would be able to handle a bike ride after the day's adventures but the easy pace was manageable and I think it was actually a good thing to get my legs moving a little bit so they didn't tighten up. I did immensely enjoy the plate of nachos at the end of the ride.

Sunday
Planned: maybe rest?
Did: definitely rest



Week-ending thoughts: While I did hit the 50 mpw target, I got 42 miles and a kick-ass long run. I'm good with it.