C Talley Run

Rumblings and mishaps of a Strava and runDisney obsessed trail and road runner.


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Monthly Miles: February 2017

That month went quick. It was also largely uneventful. February was dedicated to continuing building base. I don’t have a race that matters until May so I don’t want to do too much too soon and burn myself out or get injured.

I ended up with 258 miles for the month for an average of 64.5 miles per week. That is 15 more miles than I logged in February 2016. The difference is the intensity is much lower. Last year I was in the throes of marathon training for Boston and doing a lot of quality runs. Right now I’m running quite a bit slower.

feb-miles

All the standard monthly Strava challenges were completed.

mts-run-2017-02-v1climbing-run-2017-02-v1races-half-2017-02-v1races-10k-2017-02-v1

One exciting thing that happened this month running wise is the UltrAspire Immortal Ambassadors got our discount codes to share with our friends. You can use code UAIMFF15 for 15% off at the UltrAspire online store. I’ll be pulling the trigger on buying the Lumen 600 for myself shortly. One of my weaknesses in my 100 milers so far has been running through the night and I have a strong feeling the Lumen 600 will help at the San Diego 100 in June.
ultraspire-logo

Strava Lululemon Badges


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Monthly Miles: January 2017

2017 is off to a quick start! It seems like January flew by. My goal for the month was inspired by Tracksmith’s No Days Off campaign. After finishing Cascade Crest 100 last year I needed some recovery time. Then the holidays hit and before I could realize it I had been spending more time on the couch than running. To get my motivation and consistency back I planned to streak January.

The month started off well and I had built a solid streak of 16 days in 2017, 22 total days going back to the day after Christmas. Then after my run on the 16th, my Piriformis flared up and I couldn’t stand up straight let alone run for two days. Luckily, I was able to hop on my stationary bike trainer and spin. Spinning actually helped to loosen up the muscles in my back and the Piriformis. I also stretched and foam rolled several times a day.

Aside from missing the two days due to my Piriformis, I also missed one more due to real life getting in the way. I still managed to spin that day so while I wasn’t able to complete my goal of “no days off” from running, I did fill my calendar with an activity each day.

Strava Calendar

Racking up 224 miles with 16,919 feet of vertical gain was enough to easily complete the standard monthly Strava challenges (distance, climbing, 10K, 1/2). On top of the standards, Lululemon sponsored their first challenge. At first glance, it was just your basic challenge. If you ran 40K from January 9th to the 22nd you got a badge. If you ran 80K you got a second badge. The big surprise came after the challenge was complete. Lululemon sent out emails letting everyone who finished the challenge know that you get a Metal Vent Tech Tee for finishing the 40K and a pair of Surge Shorts for completing 80K. Women get a Swiftly Tech Short Sleeve and Speed Shorts. It’s been a long time since we’ve been rewarded for completing a challenge and Lululemon provided the best reward yet! I’ve already run in my new clothes and they are incredibly comfortable.

Jan 2017 Strava Badges

Strava Lululemon Badges

 

Not running related, but she’s too cute not to share. We got a German Shepherd puppy this month! Meet Molly.

german shepherd puppy


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Monthly Miles: June Recap

June was the month that I was eagerly anticipating and dreading at the same time. It was to be my highest volume of mileage ever as I trained for the Tahoe Rim Trail 100 in July. The plan was to hit 400 miles for the month with 90 in the first week, 100 in the second, 110 in the third, and back down to 100 in the fourth. I had never done a single week of 100 miles so I was nervous and excited to see how I would hold out averaging 100 for four weeks.

The first week of June went very smoothly. I had taken the last week of May pretty easy in order to rest for what was to come. I ended up with 90 miles with 9,700 feet of elevation gain.

June Week 1 Training Volume

In the second week I finally crossed the 100 mile per week line for the first time in my running history. So far the plan was working pretty flawlessly. I was doing most of the running at relatively easy paces since doing this kind of volume was uncharted territory for me.

june2014-week2

During the third week the wheels started coming off the wagon a little bit. On Thursday, Friday, and Saturday I had horrible runs. I felt lethargic and like my legs were dead. Then all of a sudden I had an incredible run on Sunday and set a few Strava segment PRs. 110 miles in the book for the week which is my highest volume ever and probably will be for a while.

june2014-week3

Disaster struck on Monday of the fourth week. I was out shopping and when I went to grab a case of soda out from under the shopping cart to put on the register I pulled something in my back. This was on my rest day out of all days! I imagine it happened so easily because my body was fatigued. I took Tuesday off to nurse my injury. During this time I isolated the pain and figured it was my Piriformis and not my back. I’ve dealt with this problem before and know it actually helps to run through the pain. My week was somewhat salvaged.

After some serious massage on my Piriformis I was set to hit the road again. On Wednesday I put in a couple easy 6 milers to test out the back. It was still sore from the tension the tight Piriformis was placing on it but it felt better after I was done running. I fell short of my goal of 100 miles for the week but I was grateful to get some decent mileage after the back scare. It is still not 100% but should be by race day.

june2014-week4

I ended the month with 385 miles with 44,304 feet of vertical gain. I didn’t hit my goal of 400 miles but I’m fine with that. The more important goal is making it to the TRT100 starting line healthy. As an added bonus I ended up ranking pretty high on the Strava June Monthly Training Series (MTS) leader board. My 620km placed me at 16/39,702 runners participating. It’s been a long time since I’ve been on the first page of a Strava challenge leader board.

Strava June Monthly Training Series (MTS)

Total Activities: 32
Total Hours: 63
Running Miles: 385
Racing Miles: 0

Strava Challenges Completed

Strava Prove It 40K RunStrava Prove It 80K RunStrava Prove It 120K RunStrava Prove It 160K RunStrava Prove It 200K RunStrava Races 10KStrava Races 13.1


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Monthly Miles: March Recap

Considering I spent the first week of this month tapering and the second week recovering I’m happy with the amount of running miles I was able to log. From the 24th through the 30th I was able to log 70 miles running which is my highest weekly volume ever. The thing that suffered the most was my cycling due to a job change. Moving forward it looks like I will be logging significantly more running miles and less cycling miles.

Total Activities: 25
Total Miles: 231
Total Hours: 32
Cycling Miles: 33
Running Miles: 198
Racing Miles: 31

Races

Way Too Cool 50K

Strava Challenges Completed

Running

Strava Prove It 40K RunStrava Prove It 80K RunStrava Prove It 120K RunStrava Prove It 160K RunStrava Prove It 200K RunStrava Races 10KStrava Races 13.1Strava Goat Hill Segment Challenge


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Race Report: 2014 Way Too Cool

Way Too Cool 50K Logo

Last year at this race I was fighting piriformis issues and I tripped mid-race on a rock. This year I didn’t fare much better. My training was coming along nicely going into February and then I caught the flu which derailed me for a couple weeks. I missed out on running the Fort Ord 50K as a training race and I wasn’t able to get the miles in. Enough excuses, let’s get to what happened.

Even with the minimal training I thought I would have a shot at beating last year’s time if I ran smart. The plan was to go easier in the beginning so I could run more of the climbs which fall later in the race than I did last year. It was a sound theory but once the race started I apparently had forgotten about it. The first mile of this race is on the road and it is FAST. Everyone jockeys for position before the single track starts on the Olmstead Loop. Using Strava to compare my time on the first loop to last year, I accomplished my goal of going slower. By 5 seconds. Too fast!

Way Too Cool 50K Course Map

Way Too Cool 50K Course Map

After the Olmstead loop we headed down to Highway 49. While I was able to run it a little bit slower than last year (39 sec), I think I pushed it way too hard for the little amount of time I had spent on the trails lately. I have a feeling the pounding my legs took here would lead to them failing me later in the race.

Next up is a rolling fire road along the middle fork of the American River. I was able to run this section considerably slower, as planned. Around mile 13 I noticed my hamstrings were feeling particularly tight and was afraid they would blow up if I pushed too hard.

Running Along the American River

Around mile 17 is when you start the first real climb of the course. The climb is runnable for the most part but I had a problem. My hamstrings decided they had enough and were in quite a bit of pain. The lack of training time on the trails caught up to me. I decided to just cruise and or hike the next few miles to give them a rest and see if they would bounce back.

Way Too Cool 50K Elevation Profile

Way Too Cool 50K Elevation Profile

About mile 21 you reach the Auburn Lakes Trail (ALT) aid station. This signifies the top of the first climb and is the start of about 5 miles of very runnable trails. Too bad I still couldn’t run. It was heartbreaking to slowly jog this portion of the course.

Around the end of mile 26 lies the infamous Goat Hill. It is roughly a third of a mile long and you gain approximately 276 feet of elevation which equates to a 20% grade. This year Strava turned it into a segment challenge. Everyone who completed the segment challenge would be entered to randomly win some Strava prizes. I finished 101 out of 215 runners. Since I haven’t heard anything from Strava about prizes I’m going to assume I didn’t win.
Strava Segment ChallengeAt the top of Goat Hill is another aid station. After topping off my supplies I headed down the trail. Once again, this is a runnable section of the course and I was hobbled. It is mostly downhill with a few rolling sections thrown in. Somewhere in this section I ran into Bruce Cyra who I ran a large portion of this race with last year. I hopped into the group he was with for a little while before my hamstrings needed another break.

After reaching the Highway 49 crossing you’re treated to your final aid station before heading up the final climb. This climb isn’t that tough on its own but after suffering through 29 miles it can be a pain in the ass. Luckily after the climb you aren’t far from the finish line where your frog cupcake is waiting for you!

Way Too Cool Frog Cupcake

Mine Looks Kind of Sad This Year

I finished the race in 5:34:54. About 50 minutes slower than I did last year. Given the shape I was in I probably shouldn’t have expected more but if I had stuck to my more conservative plan I probably would have done better. Just a couple weeks later I’ve made huge gains in my fitness and I’m ready to tackle the next challenge.


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Strava Challenges = Funk Breaker

Up until recently I’ve been in a pretty big running funk. I’ve had little energy or motivation to go out and pound the pavement. Part of that is due to some sleep issues I’ve been having but those are starting to get under control. I have two half marathons coming up and I want to survive the first and do really well in the second. What I really needed was a short term goal to get myself moving again. That’s where Strava comes in.

ROLL Recovery R8KStrava Half Marathon

After returning from a short vacation to San Diego I noticed there were two challenges awaiting me. The first was the Roll Recovery R8K sponsored by ROLL Recovery to promote their R8 roller. 8K is five miles so no big deal. This challenge was time based but I had little intention of competing. I just wanted to complete it. I ended up finishing it five times in the one week period we were given between August 1st and 7th. My fastest pace ended up being 4:31/km which was good for 1319/8750th place.

ROLL Recovery R8K Finisher Badge

A few months ago Strava hosted a Spring marathon training series consisting of three challenges. One month you have to run a half marathon. The next is a 20-miler. Finally you have to log a marathon in the third month. They’re back at it with a Fall marathon training series. You have until the end of August to complete a half marathon and I was able to check it off during the first weekend. It was far from a good run but it helped to motivate me to get the miles in.

Strava Half Marathon Finisher Badge

It was nice to knock off two challenges in one weekend. It’s kind of amazing how a little virtual badge is enough to inspire you to go out and run. Now I have to figure out how I’m going to finish the Fall Marathon Training Series without having a marathon on my schedule!


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Strava Challenge: 2013 Base Mile Blast – Part II

In part one of my Strava Base Mile Blast recap I established that my goal was to log more miles in January than the 105 miles I did last year. Since today is the last day of the month and I’m not likely to head out for another run tonight I’m ready to close the books on the month and this Strava challenge.

I’m concluding this month with 158 miles logged. It is far from a high volume month for me but quite a bit more than I got in last year. Last year ended up being filled with milestones so hopefully this is a good sign of things to come. As far the challenge goes I’m sitting in 720th place out of 9,506 runners that started the challenge.  I’m also 418 miles behind the leader! Wow!!

At the midway point of the challenge I had achieved the first three badges of the challenge. I was easily able to obtain the last two. Next up is the Strava Marathon Training Series Challenges!