I got slower…

…because I stopped doing speed workouts .

Here’s what I’m talking about:

last week’s intervals

8x400m with 400m cool downs between

1:30.31

1:41.06

1:38.31

1:44.25

1:47.07

1:42.75

1:37.06

1:41.31

today’s mile repeats

3x1600m with 800m cool down between

6:50.25

6:54.56

6:49.31

Outside of a few tempo runs (October 2nd did a 7.44 mile run @ 7:34 pace and Oct. 24th did a 5.09 miler @ 7:45 pace) I pretty much stopped doing any kind of speed work back in July in preparation for the Skyline 50k. I had great leg speed the last 8 miles of that race and should have got it in my head that it was probably from DOING SPEED WORK.

So, I’m making myself (or “calling myself out”) get back into regular track workouts for the next few months. I’ll probably switch it up and do intervals one week and mile repeats the next.

What kind of success have y’all had with this? 

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Speed kills (track workout)
#track #running #milerepeats (at Oakland Technical Senior High School)

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Yep.

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Albums I run to…

Talking Heads – Remain in Light (1980)

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Epic Run # whatever

This last Monday I did a long out-and-back run through EBMUD lands from Redwood Road (near Lake Chabot) out to the edge of Las Trampas Regional Wilderness along the Ramage Peak Trail.

I should file this under “Epic Runs of 2012”. Here’s a map:

http://www.ebmud.com/sites/default/files/pdfs/south%5B1%5D.pdf

EBMUD is the East Bay Municipal Utilities Division, it’s where us East Bayers get our water from- they manage most of the lands east of the hills separating the cities (Oakland, Berkeley, Hayward, etc.) from the exurbs (Lafayette, Walnut Creek, Danville, etc.). There’s about 27,000 acres of land under their jurisdiction and another 112,000 acres that the EBRPD (East Bay Regional Parks Department) manages. There’s a ton of open space out there, with miles and miles of trails.

Here’s some pictures to give you an idea of what we’re working with:

first canyon from trail head

These are pics of the main (or first) canyon meadow, one is looking back on the trail head area and the next is after you’ve gone through a little stretch of shaded single track.

Then you come to this abandoned barn.

I thought this place was kinda creepy, maybe it was the steam everywhere from the melting frost.

Then there were miles of view, over the next section of shaded single track up over another canyon wall:

The first is looking east, towards the ridge. The second is looking back towards the San Leandro Reservoir.

Here’s the view up the side of Ramage Peak, it was like going up a carpet, a shelf of grassy switchbacks.

Here’s a view back towards the Bay from Ramage Peak. I had been running for about 2 hours at this point.

So after about another hour of running, I finally hit the Rocky Ridge at the edge of Las Trampas Wilderness, here’s the final assault up the last climb.

Brutal…

…which led to the rewarding view from the top.

That’s me, on the top of the first rocks of this “Rocky Ridge”. I wish I knew I’d need my mountain climbing skills, my legs were shot trying to climb back down.

I’m happy as a clam but also a little freaked out, I had to climb up here:

(thinking about joining a climbing gym…)

And here’s a view of the ridge going north:

You can see the line of uplift, sort of like the Flatirons of Colorado (except these here are buried under 30 million years of sediment and Earth*)

* – not a geologist, so I’m probably not authorized to say anything like this

Anyway, by the time I turned around right here it had been 3 hours 11 minutes, and I wanted to charge back really hard. I did the return in 2:14, and save for all the sightseeing stuff it was probably 2:50 out.

Here’s the stats:

20.4 miles

5:25:56

+7480 feet of climbing

I ran out of Gu and water about 45 minutes from the end, got kind of bonky there. I made the decision that if I was going to blow up, I was going to do it in fantastic style, so once I hit the “2.9 miles to Chabot Staging Area” marker I was determined to get back in 29 minutes (my ego decided 10 minute miles at this point was the best I could do), so I motored back and made it to the trail head in…

…29:10, just missing my goal. I was as hurting as I’ve ever been on a training run, and every second was worth it.

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Western States 2013?

I just applied for entry into the lottery, so here we go…

…I’ll find out December 8th if I’m in.

I have about a 10% chance.

http://www.ws100.com/

I have back up races if I don’t get in, I’m definitely running a hundred miler next year. Tahoe Rim Trail 100, Angeles Crest 100, Pine to Palm 100. Maybe one of those.

Next up: gotta apply for entry into the Miwok 100k race (takes place first Saturday of May). I have higher odds to get in that one, like 30%. I’ll find out that one December 12th.

I’m also gonna run a few more 50-milers, too. Probably the Ray Miller 50 in Malibu in February and the American River 50 (Sacto to Auburn) in April.

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This gallery contains 2 photos.

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Lake Chabot 50k…

5:38:53 (new 50k PR by 1:49)
10:54 per mile
27th overall
10th men’s 30-39
Splits:
first 13.1 mile loop- 2:09:53 (9:55 per)
2nd 13.1 mile loop- 2:33:19 (11:42 per)
3rd loop (4.9 miles)- 55:41 (11:22 per)
Got stung by 4 bees

Pictures to follow

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It’s on!

I said I was going to take the rest of the year off (after the 50-miler) but that’s an unreasonable thing to say because I’m completely hooked now.

So, this is happening on Saturday and I’m going to do the 50k: http://www.coastaltrailruns.com/lc_lake_chabot.html

This was my first ever trail race, one year ago. I did the half marathon (it was my third half) and I tried it at the urging of a friend that was running it. This was the race that started everything for me; I learned about ultras right after this- and quickly figured out a way to train for my first marathon (April, 5 months after running this race and using a really tough 20k and 30k to go up to that 26.2 mile distance) and first 50k (7 months after).

This will be my 4th 50k and 5th race at an ultra distance. I think my ability to run great distances is a testament to training, adding miles slowly and steadily and setting my main goal as “having fun”. I’m pretty lucky also in that I recover really quickly.

Anyway, I’m super psyched. Again. It’s all come full circle.

Lake Chabot Coastal

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Dear Everyone…

I feel like a dick for saying this (and I probably, no; most likely, err definitely am) but if you’re a tumblr that obsesses about your weight or the things you eat, I’ll stop following you. I think it’s great that you’re running, training for a tri, whatever; but I can’t read one more post about negative self-image, uncontrollable eating and remorse, yadda yadda.

You probably don’t care, but just remember this: I love you for you, everyone who knows you loves you for you

…and I think it’s time you started loving you for you.

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