Tuesday, March 13, 2012

Training Week 3/5/12

The saga of my right heel issue is still ongoing.  I've had moments of healing and then I do too much or something bad happens.  I'm no opposed to taking time off but I am conflicted about "losing" the fitness I started the year with.
This week is a race week.   We are participating in the Autodrop Ltd. Double Shot.   This is a 2 (6 mile lap) mtn bike followed by a 13.2 mile road bike ending with a 2.2 mile Cat 3 climb up to the top of Hanging Rock.
3/6/12 - Went to the gym and did the spin bike for 40 minutes and ran 2 miles on the treadmill in my Five Fingers.  Later in the evening Gina and I rode our mtn bikes in Fishburn Park.
3/7/12 - Ran the 6 mile loop in 41:20.  Ankle felt OK.  Pace was good.
3/9/12 - Mtn Biked 6.5 miles on my typical pre-race loop to get the legs in order and make sure the bike is functioning OK.
3/10/12 - Participated in the Double Shot at Hanging Rock State Park in NC.  This was a le mans style start that had me on my bike in about 15th position.  We did a loop around the parking area and hit the road for about 300 yards before hitting the trail.  I should have entered in a little better position but didn't want to redline before we hit the trails.  I continually come away with the thought of "it is best to hit it hard and the trail in good position rather than go in at a good pace and ramp it up from there."   It take a lot of energy to get around mtn bikers, especially early in the race when no one wants to give up a position.
     Anyway, I didn't get passed any on this 13 mile mtn bike section, made the transition and hit the road for a very hilly road bike leg.  This is the first time I've raced on a road bike.  It was fun.  At about the 10 mile mark of the road section my legs started to get spent and I worried about the climb to the finish.  The climb to the top and finish wasn't as bad as I had thought.  I needed all my gears but was able to transition from seated to out of the saddle pedaling all the way to the top.  I hit the line in 11th place and at about 2:02:34.  I was happy with the effort and ended up about 2 minutes behind Kenny Palmer.
     The race was a good training race for the 6 hours of Warrior Creek on 4/7/12.
3/11/12 - My legs were pretty tired and sore following the race.  Gina and I did a mtn bike loop at Montvale to check on the trails there for our race in two weeks and then I did an easy 4 mile run later that afternoon.
12 miles running, 29.5 mtn biking, and 25.2 road biking.

Training Week of 2/27/12

2/28/12 - Did 40 minutes on the spin bike and 2 miles on the treadmill in Five Fingers.  Road biked 18 miles up Mill Mountain to the BRP and then came back on Starlight, Merriman, and Brambleton.
2/29/12 - Did the step mill for 30 minutes and then 1 mile in Five Fingers on the treadmill.
3/2/12 - 4 miles of mtn biking marking the EYL course.
3/3/12 - 5.5 miles of course cleanup after the EYL races.
3/4/12 - Ran 6 miles on the road then went to the gym later on and did 40 minutes on the spin bike and 1 mile on the treadmill on Five Fingers.
Total for the week - 13.5 miles running, 4 miles mtn biking, and 38 miles cycling.

Training Week - 2/20/12

2/20/12 - Ran 2 miles in my Five Fingers on the Treadmill.  Had a "new" pain at my right cuboid.
2/21/12 - Did 30 minutes on the spin bike and 15 minutes on the stepmill then at night did a hard road ride to Green Hill Park.
2/22/12 - Ran 6.25 at the cove.  Ran in on the road, songbird, comet, and out on the road.
2/25/12 - Ran 220 to 311 on the AT in 3 hours and 36 minutes (3:25 in moving time).  I use this as a Time Trial to gauge my fitness for Ultras.  I've only done this section under 4 hours a couple of times with a PR of 3:55ish.  Today I ran with Jason Captain from L'burg.  He is a fast guy and just finished Holiday Lake, a couple weeks ago, in under 4 hours.  We hit it pretty hard.  Everything was going pretty well until the Climb up to Scorched Earth Gap.  On the climb up to this the wind was howling at 25-30mph.  The weather is always worse on the last half of this run.  The wind, leaves, and fallen trees were much worse from here on in and in some places the footing for running is worse on this section.  We contoured around McAfee's Knob on the fireroad and ran it in to the finish.  Felt pretty good.   The early pace hit me on the last 5 miles and I was toast at the end and my ankle took a beating today.
2/26/12 - Cleaned up the 10k section of the EYL course and then did a hard road ride to Green Hill Park and back at a 19.3mph ave.
Total for the week - 32.35 miles running and 50 miles biking.

Training Week of 2/13/12

My ankle is doing better.  For the last few weeks I've felt like doing a run in my five fingers would help my ankle.  It just helps me find the right gait and I feel helps put things back in order.  I haven't done this because of the race that was coming up and worried of what would happen if I was wrong.  I didn't want to go into the race with a bigger ankle issue or more inflammation.  So I tested my theory.
2/13/12 - Ran 2 miles in my Five Fingers on the treadmill.  Following the run my ankle felt better than it has felt for 2.5 weeks. 
2/14/12 - Ran my Tuesday morning 6 mile loop in 42:00 and did a .7 mile cooldown.  Felt good to be back running on Tuesday mornings.  Ankle is still doing well.  I think this reinforces my thoughts that I should be doing more training in my five fingers or similar low profile shoes.
2/15/12 - Ran 8 miles at the Cove - Hi Dee Ho, Fire Road, and back on 4 Gorge.  Felt Ok.  Ankle is still not up to par, but better.
2/17/12 - Ran 16 miles on the Apple Orchard Falls side of the Promise Land 50k course.  Ankle felt very good until the last 2 miles of Cornelius Creek when I rolled the crap out of it.  I really rolled it.  I put my ankle in the creek following the run for about 5 minutes. Up until this point I was almost back to 100%.
2/18/12 - Cleaned up the EYL 5k course.
2/19/12 - Ran 6 miles around Raleigh Court.  Ankle is sore.
41.8 miles of running

Tuesday, February 14, 2012

Training Week of 2/6/12

Well, as I was finishing up the last 1/4 of the 40 miler I told myself I would take a week off from running.  Ends up that my ankle is giving me some trouble, no surprise, and my toes are a mess, so the week off is a perfect plan. 
Wound and injury summary:
  • Right subtalar joint dysfunction
  • Raw spot on the top of my right foot at the distal end of my 1st metatarsal.  How you get a blister on the top of your foot I don't know.
  • Raw left pinky toe.  That sucker took a beating.  Looks like I used sand paper on it. 
  • As Monday rolled around I noticed fluid buildup under both my left 4th and big toenail.  Those nails will be gone in a month or so. 
Again, this race was run in shoes that were wet and muddy for 50k, just 2 weeks ago with no blister or chafing problems.  So I'm not sure what happened between the two races. 

2/8/12 - Rode the spin bike at the gym for 30 minutes.
2/10/12 - Mtn biked at Liberty Mtn 15.4 miles.  Lots of climbing.
2/11/12 - Mtn biked at thet Cove 14.6.  Legs felt good today.
2/12/12 - 6 mile run at 7:20 pace.  Felt good to be back on my feet.
6 miles running
30 miles mtn biking
8 miles cycling

Sunday, February 5, 2012

Week of 1/30/12 - Race Week

So the Uwharrie 40 miler is on Saturday.  I hope the ankle is a non issue by then.  This will be my first race over 50k since the 2003 Hellgate 100k.  There was a reason I semi-retired from these races, I hope that reason doesn't resurface.
Normally I'd run my normal schedule while running easier, but since my ankle has been sore I decided to limit my running to two days (mainly I'll run to check it out).
1/31/12 - 4.25 miles running.  A mix of trail and road.
      Went for an easy road ride at night since the weather was still in the 60's. 
2/1/12 - 4 mile run on the road.  Ankle is doing well.  It has been adjusted 3 times since it started bothering me.  Each adjustment has immediately helped it feel better.
2/4/12 - Uwharrie Mountain Run 40miler

This is a little longer than most of my posts.  I decided to write it while everything is fresh in my mind rather than waiting until the highs and lows mellow out.      
     This is a race of 40-20-8 miles.  The 40 starts at 7am, 20 at 8am, and 8 at 9am.  It seems like a logistical nightmare.  The 40 milers park at one place and get shuttled to the start.  The 20 and 8 runners park at another location and get shuttlde both to the start and from the finish.  Since Gina was running at 8am she was able to drop me off at the start.  Just as she pulled off I remembered my 20oz handheld and electrolytes were in the car.  "That's OK" I thought I'll ask for a cell phone and call her.  That's before I found out there wasn't any service around the race start.
     So I thought about revising my plan right then, to dial things back and run for fun rather than race  That thought came and went.  Plan was to run within my limits, see if I could get adequate hydration at each aide station, see how the ankle holds up, and try for a top 10 finish.  In any long distance race the goals change as the day goes on, but it is important for me to mentally decide on a path before the race begins.  Makes me think of a Napoleon Hill qoute, "if you can conceive it and believe it, you can achieve it."  This, always under the principles of, 1. Be safe 2. have fun and 3. be competitive. 
     Due to some parking issues, the 40 mile race was delayed 20 minutes so that everyone could get to the starting line.  At 7:20am the word GO was uttered and we were off on a .1 mile section of road to an access road that quickly narrowed down to single track.  The first mile was uphill and in many sections extremely rocky which made for some early race hiking.  At the 1 mile mark things leveled out and the running race started. 
    The majority of the course was in the woods on a rocky trail under an old growth forest with very little underbrush, just leaves.  The trail would go up and down and in many places the down took runners to creeks with holly trees, laurel, and rhododendrons lining their perimeters.  There were a number of creeks with campsites, many of which had campers that were a little baffled by a race running past them at 8 in the morning. 
    I started the race in 7th place and things were going smoothly.  I usually find myself behind the first tier runners.  Meaning there is a group at the front, then me, then a big gap to the next group.  At around mile 5 I started to feel a hot spot on the top of my right big toe.  I don't usually get blisters.  In fact, I decided to wear the same shoes as I did in the Willis River 50k 2 weeks ago; AdiZero XT.  I was happy with them during that wet and muddy race and didn't have one issue with blisters.  So I stopped, took off my shoe, and checked to see if the tongue was twisted or I had some trail debris in there.  Nothing.  So I decided to stop at the 8.5 mile aide station and see if they had some first aide to patch me up until the turnaround where I had a drop bag with dry socks and shoes. 
     At the aide station I asked to see if they had moleskin and an alcohol pad to clean up the dirt, blood and sweat to help it stick.  They had it all but the moleskin wasn't sticking to my sweaty foot.  Fortunately they were on the ball and one of the volunteers grabbed some tape and we looped the tape all the way around my foot to hold the moleskin down.  Off I went, in what I think was 12-14th place. 
    From this point to the 20.25 mile turnaround everything went as planned.  No real changes in position, I was in 12th.  I held my ground, drank around 16-20oz at each aide station, and grabbed some food at each spot. 
     At the turnaround the volunteers were on the ball.  I came in, a volunteer saw my number, went and grabbed my drop bag and became my pit crew.  He asked what I needed.  Shoes (check).  I changed into my trusty Salomon XTs that are 5+ years old with few miles on them.  I've mainly saved them to race in.  These shoes are bomb proof but heavier than I prefer and they have a pretty big heel drop.  I started changing my socks and shoes and he grabbed my bag of food/gels and got what I wanted.  I grabbed my electrolytes and two mini clif bars, he took my other shoes and sent me back out for the return trip. 
     Oh, the sweet feel of shoes with plenty of room, that aren't shredding skin off of your feet, that are dry, and have plenty of cushion to protect feet from countless rocks.  I got a second wind mentally and physically.  In addition, this section is uplifting since it is the part of the course where runners encounter both the 40 milers heading in to the turnaround (the competition) and 20 milers that are heading into the finish.   
     For most of the return trip it was the same thing; man do I have a long way to go, I hope I can hold off the cramps, I hope my ankle continues to hold up, don't look at your Garmin, why didn't I sign up for the 20 miler, constant forward progress, don't worry about anyone else, and another favorite quote of mine from Dr. David Hoton, "it never always gets worse." 
     At around 24.5 miles I met up with Gina, she was doing good and happy to see me.  Other than how are you doing, all I remember her saying was "I can't believe you have to go up all those hills."
     Now as an aside.  In Ultras past I have usually hit a place where I start what I call the Death March.  This is where the mind can't make the legs go faster and places I should be running end up with me hiking.  I have had the good fortune in the last few years for this to not be the case.  That I am able to continue to forge ahead at a much better pace than races past.  I run a lot more of the race course now, trying to run most of the gradual hills with much shorter strides in an attempt to not overstress the muscle and try to ward of cramping.  For me, I am convinced that cramping comes from overexertion.  Ecaps or salt tabs can help but inevitably if you push muscles too hard for too long you are going to get a visit from the cramp monster.
     Somewhere in there I was passed by one guy and saw the first place female catching up with me.  As we headed into the 5 miles to go aide station I snagged a rock with my right foot and went tumbling.  I assessed everything, no harm done, and kept chugging along.  At the AS the 1st female didn't stop and went on by as I refueled and hydrated. 
    With the last 5 miles to go I was starting to feel the "I can make it 5 more miles, noproblem" and started to pick it up a bit, hitting some of the uphills with slow running rather than hiking.  Shortly after I passed the first female and then 1 other guy which put me back in to 12th place.  I was all by myself when I hit the AS with 2 miles to go.  I asked the volunteers if anyone was close and they said someone had just left.  I really didn't believe them so I asked if they were messing with me and they reaffirmed that someone was just ahead. 
    It took about .25 mile before I saw the guy ahead.  There has always been something about gaining on a runner.  I have this pull to reel them in, I'm not sure if everyone feels the same but it becomes a drive in me.  If I'm all by myself in no mans land I stay at a consistent pace but once I see someone in front of me I find another gear. 
    As I was gaining on him another guy became visible.  It ended up being a 2 for one deal.  I was now in 10th, suhwheeeet.  I knew that once I was to the 1 mile to go point it was all downhill on very technical rocky, and now wet, terrain.  I ended up seeing one more runner before this point and was able to pass him and get some ground on him before the rocks.  I didn't want to have to push it on technical trail. 
    All said I hit the finish in 7:22:29 in 9th place.  I was happy with the day, I was beat, and really glad to end the race with gaining some places.  I really thought I would be holding onto 12-14th place rather than gaining ground on the competition. 
     Another thing that I have in my race arsenal is candied ginger.  I always take a 2x3" baggie full of this to races.  1. it's a fuel source, 2. it helps with stomach issues and/or helps keep the stomach calm, 3. ginger is a very effective anti-inflammatory, and 4. I like the taste.  I am not a fan of runners using NSAIDS.  Some reseach done at Western States shows that taking NSAIDS actually creates more inflammation. 
48.5 miles running and 12 miles road biking.

Thursday, February 2, 2012

Week of 1/23/12

My ankle is still giving me trouble and making me mental as I prepare for the 2/3/12 Uwharrie 40 miler.
1/24/12 - Did a 19 mile road bike ride.
1/25/12 - 7 miles at the cove - Up the Buck and down Hi dee ho.
Ankle did so so.  Was pretty sore following this run.  I'll stay off of it until it is pain free. 
1/27/12  - Road ride up Mill Mtn, down to Starlight, and back on brambleton.
1/28/12 - Mtn bike ride at the Cove.  4 gorge, up the 1000ft to the Drop, down to Kerncliff, Araminta, Hemlock tunnel, Comet and out on the road.
1/29/12 - 32 mile road ride.  Rode to Green Hill Park, Harborwood, Wildwood, and back.  The wind was up and this was a tough 20mph ave ride. 
7 miles running, 12 mtn biking, and 70 mile road biking.
Ankle is coming around but I'll stay off of it until Tuesday.

Week of 1/16/12

Well I feel pretty good following the 50k.  I have some right Achilles tightness that snuck up on me Sunday but otherwise feel pretty good.
1/17/12 - 4/25 mile run around the hood.  Half on trail half road.
1/18/12 - Ran 8 miles on the road around the hood.
1/20/12 - Did a mtn bike ride at the cove - 20 miles.  Rode up Buck, across the mtn on Brushy Mtn Fire Road down the Drop, Tuck a way, and then did the lower loop CCW and finished on 4 Gorge.  Nice ride.  The legs did pretty good but I was lacking power on the climbs which is what I expected.
1/21/12 - 8.5 mile run at 7:10 pace.  Home to the Greenway, Smith Park, and back.
1/22/12 - 7 miles of random Raleigh Court running. 
Following my Saturday run I started having some right ankle pain.  Must be from the tight Achilles tightness post race.  I just didn't expect it to pop up at the end of a good training week and following a greenway run. 
27.75 miles running and 20 mtn biking

Sunday, January 15, 2012

Race Week

Race week!
1/9/12 - 2 miles in Five Fingers
1/10/12 - 4 miles, did a 3 mile loop in Fishburn and then 3 laps on the PH track.
1/11/12 - 3.1 miles on the treadmill.
1/14/12 - Swinging Bridge 50k.  I have done this race 3 times.  This is a low key race put on by the Richmond Road Runners Club.  It is on a minimally maintained trail that is hard to navigate due to lack of use, 200 plus trees to hop, jump, and crawl over (Gina counted last year), and numerous places to get off course.  But we like it!  Approximately 100-125 runners show up each year.  The course does a 10.5 mile out and back, at which point you can decide if you are done - 35k or if you want to continue on for another 5 mile out and back for the 50k.  Each time my original plan was to run the 50k.
Year one is was 2 degrees at the start and I was done at 35k.  It was time to warm up.
Year two I did the 50k and got lost a few times and came in 4th by 20-30 seconds.
Year three I was doing the race in preparation for a PR at the Holiday Lake 50k.  I rolled my ankle really bad in the first 10 miles and decided to run harder but to end the race at 35k ending in 3rd place (and ended up with a 4:33 at Holiday Lake with a new HL and 50k PR besting my PR by 32 minutes)
Year four I was planning to run the 50k as preparation to the Uwharrie 40 miler on 2/3/12, just three weeks away.
Here goes:
     So I was 3rd into the woods, following a guy named Doug (very fast), and Chris Calfee (the guy who put me into 4th place 2 years ago, beat me by 30 seconds).  Doug didn't seem to have any sense of running in the woods following streamers and blazes so he got off course a couple of times but would quickly recover and end up back in front or behind me for awhile.  Chris made a wrong move which put me in front with Doug and a guy named Marion.  D, M, and I ran the rest of the 10 miles to the turnaround together.  We had a pretty good system of running hard and pointing out the way so that we minimized our time looking for the trail.
     At the turnaround I filled up my bottle and grabbed a handful of peanut butter pretzels and started jogging while I ate to keep that forward progress going.  That gave D and M enough time to get out of sight and I never saw them again.  I ran the remainder of the 10 miles back with a guy I've met here a few other times, Ryan.  He stayed in sight most of the return trip until I got turned around for a minute or two and wasn't seen again until the last 100 yards of the 35k.
    At this point Ryan finds out that only the 1st place 35k finisher gets an award.  He was 3rd and that motivates him to do the 50k where the top 3 get awards.  I grab some food and drink from my drop bag and Ryan and I head out for the remaining 10 miles.  We felt pretty confident we were on our own out there and a top 3 would be easy to achieve.
    At about 23.5 miles I stopped to pee and saw Brian Smythe come up on us.  From his Ultra Signup profile he is an accomplished Ultra runner.  I let him know that I wasn't happy to see another runner, no offense of course.  He took over as the lead man until the turnaround.  Ryan and I were close behind.  I filled my bottle with water and got back on course for the last 5 miles.  Ryan stayed at the water stop a little longer.
    I was still feeling pretty good and figured I'd go at an easy pace until I felt like my top 3 position was in jeopardy.  As soon as I thought that I started to see the runners behind us heading to the turnaround.  Although they were .5 to 1 mile behind me I went into a mini panic and picked up the pace.  I was in 2nd but couldn't see the guy in front or behind me.  So really you have no idea whether you are falling behind or gaining ground.  With 4 miles to go I start to see Brian, in 1st, every now and then as we go up and down the terrain.  With 3 miles to go I'm catching up with him and we start to run together, he in front until we hit a hill, me in front for awhile, then him when I start to get the dreaded sartorious cramp.
     I have had a history of having late in a race cramps.  I'm certain, for me, that this comes from over exertion and now understand that when you push your body harder than it has been pushed you are going to have symptoms.  Mine are cramps.  So as I get the first cramp I slow down to get it so settle down, alter my gait, protect that muscle group, and begin to get back in stride (I also grabbed my stash of candied ginger which I keep on hand for the carbs, the stomach calming affect, and gingers anti inflammatory benefits).
     The cramp subsides and I catch back up with Brian and take the lead with him right behind me for the last 2 miles.  The trail is up and down from here to the last .3 miles.  So until that point we are glued together.  Once at the .3 mark I started to pick up my pace, no looking back, until I hit the finish.  Fortunately for me Brian didn't have anything left in the tank to battle it out and he came in 30 seconds later.  I finished 1st in 4:38:48 for my first running win ever.
     I really thought my pace for the first 35k was going to haunt me but my legs and aerobic fitness held together for the entire day.
     I have 3 weeks to recover and maintain until the 40 miler on 2/3/12.
1/15/12 - Gina and I did a recover walk through the neighborhood.  My legs feel good except for a little achilles tightness on the right.
42.1 miles for the week.

Training Week of 1/2/12

1/2/12 - Ran 2 miles in my five fingers.
1/3/12 - 6 Mile loop in 41:58 and 1.5 mile cooldown.
1/4/12 - 7.8 miles at the cove - 4 gorge, road to end of Songbird, Songbird, and out on the road.
1/6/12 - 5.7 miles - Ran around Raleigh Court - 7:13 ave/mile
1/6/12 - 6.2 miles - Ran the Chestnut Ridge Loop to mark the Frozen Toe 10k course.
1/7/12 - 6.2 miles hiking and cleaning up the CRL post race.
1/8/12 - Rode to Starlight, got on the BRP, up to Slings Gap Overlook and back.  Didn't use my lowest gear at all on the climb.
34.8 miles of running and 30 miles on the road bike.

What to do in 2012? Some things are set.

What to do in 2012.  I have a number of ideas floating around for 2012, but the only set plans are as follows.
1/14/12 - Swinging Bridge 50k - Training run for the
2/3/12 Uwharrie 40 mile trail run.  This will be my first race over 50k since 2003 Hellgate 100k.  If it goes well I have some long distance plans.  If not, I'll re-evaluate, and decide where to race to keep things fun.  I've found that 50k races and shorter go well for me.  I'm able to train for this distance without losing the FUN component, able to cross train and still be competitive, and most importantly not get injured.  Beyond 31 miles I tend to lose one of those components.  My goals are to 1. Be Safe, 2. Have Fun, 3. Be Competitve.
4/7/12 - 6 hours of Warrior Creek - Mtn bike race.
After that I have no set plan......

Training Week of 12/26/11

The last week of the year.  What to do?
12/26/11 - Road biked 45 miles today.  Montvale, up Goose Creek Valley Road, down 43 into Buchanan, Lithia Road to route 11, into Troutville, left on Mountain Pass, 460 to Day Creek and back to Montvale.
     Goose Creek Valley is one steep climb.  The legs weren't ready for that.
12/28/11 - 7.85 miles of running.  Up Gauntlet, fire road, and down Trough.  Got some extra miles waiting for the group at the top.
12/30/11 - 20.15 miles running - From home I ran down to the greenway at Vic Thomas Park, took that to the Star Trail Trailhead, ran Woodthrush, Chestnut Ridge Loop to scout the trail for the Frozen Toe 10k, had a short meeting at the Church (race headquarters), finished the CRL, ran the trail down to Fern Park, back to the greenway and home.  A mix of Road and Trail for a 7:50/mile pace.
This was the last training run before the 1/14/12 Swinging Bridge 50k.
12/31/11 - 4 miles of running.  I ran a 3.25 loop to Fishburn park and did 3 laps on the PH track.
1/1/12 - Rode biked to Green Hill Park, Harborwood, Wildwood, and home.
28 miles of running and 75 miles on the road bike.
I like getting in my long run on a low running week and supplementing that with the road miles.  Helps let my joints recover from the long run while getting in some good aerobic workouts.
Bye Bye 2011.  Here are my 2011 Totals compared to 2010:
2011 - Run 1550.55, Mtn Bike 565.75, Road Bike 1061.
2010 - Run 1645.9, Mtn Bike 542.05, Road Bike 944.33

Training Week 12/19/11

12/20/11 - 7.5 miles - Ran my usual 6 mile loop in 43:19 and did a 1.5 mile cool down.  Legs felt good.
12/21/11 - Ran 8 miles at an 8:30 pace
12/23/11 - 8.25 - ran from home to greenway and back on Windsor.  6:45 pace
12/24/11 - 13.7 miles of hiking and running in Gatlinburg.  Did a loop north on the AT from Newfound Gap.  4700ft of elevation gain.
12/25/11 - 11 miles - Did a hike run up to the lookout at Mt. Cammerer.  3500ft of elevation gain.
48.45 miles of running and hiking for the week.  Happy with the mileage and going at a mix of high and low intensity for the week.