Crunch Time

Overrated or underrated on the candy bar scale? Can't decide. 

Eight Weeks. The base is there. Now, the final push.

Peak in volume for the next six weeks. 100 miles a week, provided the body complies.

Plans include, but certainly not limited to: Two or three long runs a week. Devil's Dome Loop with Luke and Richard. Back-to-back days of St. Helen's circumnavigations, once in either direction, one with Paul. Back-to-back solo 50K's in Deception Pass. Mt. Si and Mailbox. Ragnar relay for speed work. White River - sans taper - intended to humble. Snoqualmie Pass group runs for course knowledge fun.

Taper from there (what to do about Angels...35K? Drop?).

Sleep is critical. Increase greens consumption. Ample rumble roller. Periodic stretching, core work, and light weights. Meditation.

Do job. Do future-planning. Do trail work requirement. Stay in touch with friends and fam (I'm not dead yo!). Then, execute and experience.

Echo Valley 50M Race Report

Unconventional Race Report Below

My Race
I decided to do Echo Valley because its a somewhat long way to run and Chelan is pretty hot this time of year. When you combine both those things there exists the potential for really fun levels of suffering. There is also a lake nearby that has lots of drunk people near it, so you know there will plenty of beer and intoxicated crazies in the nearby vicinity to fit in with. There is also camping at the race start which makes for a nice snooze under cloudless sky.

My race can be summed up quite succinctly. In ultras you need to eat like a fat kid. If you eat like a fat kid, you tend to increase your chances of having an enjoyable experience and doing your best. If you don't eat like a fat kid, you probably are going to 'bonk' and lose energy. I DID NOT EAT LIKE A FAT KID.

My Experience
I met cool people. We hung out at the end, and decided to drive down to the lake to cool off. We talked about how what we do is not understood by the majority of the population. We ate veggie pizza and drank beer. We hung out by a campfire, ate marshmallows and washed it down with beer. A guy passed out shots of tequila. I went to bed.

I then decided it was prudent to get up at 6 a.m., drive the 90 minutes to Winthrop to meet Richard and run another 10 miles on the Sun Mountain trail system. Drove back through Hwy 20. Got home. Went straight to bed.

My Recommendation

1. Do the race. Specifically, the 50 mile. Lots more time to enjoy the experience.
2. Train for flats. There are climbs on the course, but they are smooth and gradual.
3. It's exposed and dry, be prepared for hot weather without much of any shade (mid 80's for the race).
4. Eat like a fat kid.

Overall, a great destination event and deceivingly tough course. I ended up 4th in 8:33:54. Part of a 97 mile week too (a new record).

Geez. Next 'race' is Ragnar NW Passage. My first leg is 4 miles. I'm not even gonna be warmed up. Probably going to pull something. 

Competition Adjustments

I ran with some guys the other week that have completed multiple 100's. They had advice. It went like this:

• Run White River 50 Mile. (Registered)
• It's good CC100 training. Even if you crapped all over the course last year and it made you sad. Get over it.  
• Do the 'Snoqualmie Pass' Group Runs the first weekend of August (Registered)
• These runs preview the course. 14 miles Friday, 50K on Saturday, 50K on Sunday.
• This constitutes the final training 'brick'.
• Pacers are overrated, you don't really need one.
• Understood, but if someone wants to tag along, why not?
• Karl Meltzer quote from a recent podcast, 'Yeah, I have a pacer, its my right leg and my left leg'.
• Do some runs where you eat too much (haven't done this), or where you don't eat enough (already doing this).
• Don't run Angel's Staircase. It's going to only hurt you two weeks out. (Contemplating...)