running for my mind

Silver Creek Evening Invitational (50k)

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Location:

slc,ut,

Member Since:

Jan 16, 2013

Gender:

Male

Goal Type:

Recover From Injury

Running Accomplishments:

5k - 17:26

1/2 Marathon - 1:19:13

Marathon - 2:54:14

Wasatch 100 - 23:20

 

Short-Term Running Goals:

Sub-1:20 half

Sub-2:50 full

50 miler

Personal:

james clissold
started running in 2012

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Hoka Challenger 2 (black/orange) Lifetime Miles: 204.80
Kinvara 5 (blue 4) Lifetime Miles: 239.40
Olympus 2.0 (grey) Lifetime Miles: 161.00
Hoka Bondi 4 Lifetime Miles: 318.65
Paradigm 2.0 (black) Lifetime Miles: 223.30
Kinvara 6 (white/orange) Lifetime Miles: 290.95
Kinvara 8 (black/green) Lifetime Miles: 226.73
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
74.880.003.000.0077.88
Hoka Rapa Nui Miles: 28.60Hoka Mafate 3 Miles: 9.68Hoka Rapa Nui (2) Miles: 39.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Another week down and feeling good. I am actually writing this on Monday morning. I was pretty tired last night and thankfully we didn't have to go anywhere for dinner. We barbequed some good grub and relaxed a bit and then I climbed in bed at 7:30! Glad to get a good night's rest after quite a few early mornings this past week and then hardly sleeping at all when camping Friday night.

Week Summary
5 days - all singles - 4 trail - 1 road
(I took Monday off so only got out there 5 days this week. I knew I had a long day planned Friday, so I was still able to run a sufficient amount of miles and have good time on my feet for the week.)
60 miles
10,862 ft. elevation gain
10:42 on feet

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

9.5 - 1,674 ft. - 1:32 on feet

Met Matt at the East Mountain Wilderness Park and did an out and back of essentially 5 miles. They are the first 5 miles of the Wasatch 100 course. It will be a good go-to route this summer for some easy or recovery days.

 

Hoka Rapa Nui Miles: 9.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.003.000.008.00

8 - 1,937 ft - 1:22 on feet

2 mile warmup and then a 3 mile time trial up Farmington Canyon. Goal was to find something that was a steep yet "runnable" grade for 3 miles. I will revisit this time trial every few weeks to see how I am improving at my climbing pace.

Time Trial
3 - 1,848 ft - 35:40
The first mile is mostly on the road of Farmington Canyon. This morning, the wind was howling down the canyon in my face. I may have pushed this mile a little too much, but the effort felt good. It was hard to judge with the constant wind and the occasional gusts. (10:20). I started to get into a rhythm on the trail and felt like my breathing was in sync. My quads started to burn though and I was excited when I crossed the half-way point and then the two mile mark. (12:09). I was slowing down. That was expected with the trail and having to cross a stream a couple of times. The final mile was rough with a couple of steep climbs. I wanted to hike them out, but I just gutted it out and kept on "running." (13:11).

Overall, it was a good experience and a good first time trial on this section. The first time doing a time trial on a new route is difficult because you don't know exactly what to expect. Now I have a benchmark. I look forward to returning to it in a few weeks. Perhaps I started a little too fast, but once again it was hard to tell with the wind. My lower back was starting to hurt by the end too. It is something I am trying to focus on strengthening. I cooled down by running the 3 miles back down to my car.

 

Hoka Rapa Nui Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.680.000.000.009.68

9.68 - 7 ft. - 1:15 on feet.

Whit left out of town this morning so I had to sneak my run in on the parkway before packing up the car and seeing her off. Easy run and I felt good. I will head to the hills tomorrow for another easy run before the long workout on Friday night. If anyone wants to join in on the fun of the Friday Night Loops, let me know. - LINK HERE.

 

Hoka Mafate 3 Miles: 9.68
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.220.000.000.0011.22

8.22 - 1,622 ft. - 1:18 on feet

Went out easy up Mueller. Felt good and was feeling pretty fresh. Was shooting for only 75 minutes because I have a big day tomorrow. Glad I have something in the tank for tomorrow. Felt nice to be solo on the trail. The temperature swung 10-20 degrees depending on the sun, shade, near water, etc. Ran a couple low 7s on the way down and felt smooth. New shoes are delicious!

PM - marking the course for tomorrow night  lots of starting and stopping as tying.

 

 

Hoka Rapa Nui Miles: 3.00Hoka Rapa Nui (2) Miles: 8.22
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Race: Silver Creek Evening Invitational (50k) (31.38 Miles) 05:50:00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
31.380.000.000.0031.38

31.38 - 4,403 ft. - 5:50 on feet. 

Hosted the Silver Creek Evening Invitational at my folks' tonight and into the morning. We had a great turnout of 19 runner who collectively ran 81 loops for 282 miles!

 I had a goal of making a workout out of the run and not just completing. Goal was 9 x 3.4 loops. First three easy (36-38 min), middle three moderate (33-36 min), and the final three the fastest (29-32 min). I feel good about the workout and effort despite not running laps 8 and 9 faster. 

We were scheduled to start at 8:00pm but I had no idea how many people would show. We ended up having 19 runners throughout the night who collectively ran at least 81 loops for a total of over 282 miles!

I finally started running just after 8:30pm. As the organizer, I had to hang around the start for a while as people trickled in. I wanted to make sure that they knew the route and plan. I ran the first two loops with Leslie and Pete. The sun had not completely set, so it was good for everyone to see at least one full loop in the light. The loop starts with a climb on a dirt road, levels off and has a slight down, before climbing again. Aside from a few more rollers, that is the extent of the climbing until the final steep climb in the last .3 of the loop. We should have taken that first climb easier knowing that we had 8 more loops to go, but it is always tough to reighn things in at the beginning, especially when the sun is shining and you are just starting to get a feel for things.

We purposefully slowed up for loop 2 and then Pete had to take off. Again, we took loop 3 easy and I was feeling really good. To this point, we had taken short stops in between to grab some more hydration or nutrition and then to drop Pete so he could head home. 

First 3 laps came in at 32:43, 34:13, and 34:49 - So, all three closer to what should have been "moderate" pace and done during loops 4 through 6. However, there was no way to fix that now, so it was time to press on.

I ran the middle three loops mostly by myself. I realized I needed to be to the hairpin near 15:00 and to the first beaver pond at about 20:00. I had the downhill section from there to gain a little time if needed. However, the downhill is also the rockiest section and is tough to navigate in the dark. Loop 4 and 5 felt good and I was able to push the down and flats and still managed to run all of the ups. I hit my first down point on lap 6 near the top of the first climb. I hiked out the top section of the climb and gently rolled into a run again on the flat. I was almost a minute behind at the hairpin, but I pushed hard on the down and was back on track at the beaver pond. I started feeling good again and was ready to test the legs on the last three loops.

Middle 3 laps came in at 32:28, 31:07, and 30:56 - With the fatigue of the night setting in, I was pleased with these splits. In the grand scheme, they should have been slower, but it was time to push through and try and knock out the next three the fastest.

When I started loop 7, I quickly knew I was going to have to hike more of the ups and push the downs to make up time. I was almost 2 minutes back off of lap 6's time when I reached the top of the climb and was rolling onto the flat. I pushed and made up a minute by the hairpin and another minute by the beaver pond. My legs were feeling it, but that was the point of the evening. I started lap 8 right behind Leslie and Andrew. Leslie was one lap back by now but was still plugging on strong. I didn't catch them until the upper climb. I passed them and mentioned that I wasn't feeling great. I was going to really have to work to make up time. I circled down the hairpin and I saw Leslie and Andrew's headlamps up on the hill. Leslie yelled some words of encouragement and it was time to cruise. I was almost back on track by the beaver pond, but the rockiest section was still ahead and I felt like I was about at max speed for the conditions and the lack of light. I passed Chris right before "the trenches." It was good to see him still getting after it. As I was part way through the trenches, I hooked my left toe hard on a rock and instantly felt something pull in my left knee. It was something I had never felt before. All the possibilities quickly ran through my head and I was hoping it was nothing serious. I kept pushing the down, but backed off a hair as to not fall on any rocks or push the knee too much. I was still pleased with my lap 8 time and by now the knee was in quite a bit of pain. I decided to not push the final loop, but I wanted to complete what I had started. Leslie and I finished the final loop together nice and easy as a cool down and I was really glad to finish all 9 loops. My body was hurting and the knee was throbbing, but it hadn't gotten worse.

Final 3 laps came in at 30:48, 33:37, and 39:57. If I had not hooked my toe and hurt my knee, I think I could have pulled off at least one sub-30. I would have really had to work with how tired and fatigued I was, but I think it was in the realm of possibility. The bigger picture is more important. It was a great night and a great workout. Packed up after Davy Crockett came in from his 9th loop and I got back to my folks and in bed by just about 3am.

More tomorrow on the knee and how I am feeling post 50k in the dark!

 

Hoka Rapa Nui (2) Miles: 31.38
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

8.1 - 1,113 ft. - 1:48 on feet

I went out at about 11am to sweep the course from last night to pull all the marker flags. Lots of starting and stopping that first loop. I finished another loop and gradually loosened up. My knee ached, but it didn't seem debilitating. I finished the last 3/4 of a mile at a good clip and was pleased how I felt. My muscles didn't really ache. I feel like I am recovering rather well from these longer runs. I am glad nothing more serious is wrong with my knee. I iced it on and off today 

PM - long soak in the hot tub massaging with the strong jets. I need to find a stack of Benjamins so I can purchase my own hot tub. It helps my recovery and training immensely. 

 

Hoka Rapa Nui Miles: 8.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
74.880.003.000.0077.88
Hoka Rapa Nui Miles: 28.60Hoka Mafate 3 Miles: 9.68Hoka Rapa Nui (2) Miles: 39.60
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