50 Mile Training, Week 4: Good Timing for an Easy Week

When training for the 50K, we adopted alternating hard and easy weeks of training to slowly assimilate to the higher mileage. For our upcoming 50 mile race we decided to build on our base and try two hard weeks followed by one easy week of training. Since the first week of training was really a recovery week from the 50K race, this was our first official easy week. The timing was good for me, since it also signaled the return of sleepless nights from asthma and coughing, both of which plagued me the last month of training for the 50K.

MON: Yoga (40:00) – Standing poses and forward bends. Legs felt good after the 31 mile back-to-backs, but even better after some morning yoga. Temp was 38 degrees this morning and I was sad that I missed out on running in the cold weather. Can’t wait until tomorrow morning’s run!

TUE: Run – 6.1 mi, Yoga (20:00) – Had a good pace run this morning with Liz at the lake. It was gloriously cool weather. Quads were a little tight after the two weekend long runs, but we kept a 9:09 pace with the last two miles at sub 9’s. Power yoga (stamina) afterwards to loosen up.

WED: Run – 9 mi, Yoga (25:00)  – Ran a loop around the lake with Liz this morning. The temperatures were perfect for running: 45 degrees at the start, 54 at the end. Legs felt great, and I had to keep slowing our pace since I wanted to save some energy for tomorrow’s hill run with Hari. Did some power yoga afterwards (flexibility).

THU: Run – 11 mi, Yoga (20:00) – Introduced Hari to Susan’s hill run this morning, and inadvertently ran an extra mile when I missed a turn. It was perfect weather for a run, and for the first time I managed to make it to the top of every single hill without having to stop and walk. It was a great run, and we saw three coyotes standing in the middle of the road about half a mile from the house. There is something so satisfying about running hills and knowing you have the strength to make it to the top of steep hills from your own power. I may feel like puking when I get to the top, but it’s a well-earned feeling! Finished off with a somewhat challenging core cross training sequence of yoga poses.

White Rock Lake and Downtown Dallas

FRI: Rest Day – Definitely grateful for a rest day after three great days of running. My asthma and coughing have made a return visit, however, which kept me up in the middle of the night. Not happy about this at all.

SAT: Sick Day – Since this is an easy week, and my midweek mileage was a little higher than I had originally planned on anyway, decided to take today completely off and get some rest. Coughing kept me up in the middle of the night again last night, so I will rest up for tomorrow’s trail run.

SUN: Trail Run, Oak Cliff Nature Preserve – 10 mi – After another night of interrupted sleep from coughing, I was happy that we decided to take advantage of the cooler temps and start our run a little later than usual at 9:00am. The weather couldn’t have been more perfect, with a starting temp around 57 degrees and overcast skies. I found the trails at the Oak Cliff Nature Preserve last summer to be quite hilly, but today I felt strong even with the asthma. Susan kept us going at a blistering pace, even after her 22 miler the day before. These are some great trails and I look forward to coming back soon.

Even though I was feeling under the weather and wasn’t looking forward to the run like I usually do, once I started running I was quickly able to lose myself in the trails and go with the incredible feeling of freedom that I always feel when I run trails. Even in a very small forest, concentrating on running over rocks, roots, and fall leaves, I can forget for a few hours that I’m surrounded by crime, traffic, and a bustling city that’s never really felt like home.

STATS for WEEK 4: Run – 36 miles, Yoga – 1:55:00

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11 comments

  1. iRuniBreathe

    Go away coughing and asthma. You’re working so hard and I’m sure you know too well the balance of what over-doing is for your body.
    So great you are running up all those hills! Isn’t that an amazing feeling being able to go out and get to the top? (Sure, we may want to puke, but those are just details.)

  2. MikeW

    It’s great to get to look in on your training cycle and pick up on your sporting attitude!

    If you’ve ever seen NeilMed Sinus Rinse, it’s a help for preempting upper respiratory bugs and other breathed in agents that might make a triggering sequence for asthma. Walgreens and others carry it. Here’s the box:

    http://www.walgreens.com/store/c/neilmed-sinus-rinse-original-sinus-kit/ID=prod2598807-product?ext=gooMedicines_ampersand_Treatments_PLA_Nasal_Washes_ampersand_Neti_Pots_prod2598807_pla&adtype=%7Badtype%7D&Kpid=prod2598807&sst=7a9edad2-99ac-6689-fbb2-00003c5c854d

    Warning: drain out completely before going out socially. LOL. Sometimes, delayed water return makes things interesting. Overall, this is a highly recommended, saline based product.

    • Mind Margins/Run Nature

      Actually, I’ve used a neti pot every single morning for years, which is the same concept. It’s helped my allergies tremendously, but the asthma just seems to be getting worse through the years. I’m pretty sure it’s Dallas’s polluted air that’s the main culprit.

      • MikeW

        I’m sorry to hear that! Difference b/w NeiMed and Netipot is that NeilMed is a squeeze bottle puts more power into it. Whatever works!

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