All is well getting back into a training cycle for the Quad Rock 50 in May. In fact, that will kick off a series of three races in a span of six weeks. One thing I can't ignore about these races is the vertical. All of them will be quite hilly.
Quad Rock 50 = 11,000+'
Golden Gate Dirty Thirty (50k) = 7,680'
San Juan Solstice 50 = 12,000+'
With the above in mind, I've kicked off my weekday early morning Mt. Falcon sessions. Instead of running a full loop and hitting every trail (which I enjoy immensely), I'm sticking with a 3-2-1 to force myself to workout on the most painful (mentally & physically) part of the park. The first three miles from the lower lot is not fun, but provides the most vertical bang for your buck. So starting at 5am, I run up to the shelter (3 mi) and back down to the lowest point, turnaround and head back up two miles, and then repeat by climbing that first dreaded mile.
It's funny how this workout creates the same conditions of mental anguish I've experienced in trail races with lap courses. All I can think about during the first 3 mile climb is that I'm going to be doing most of it all over again. I'm hoping that repeating this workout will toughen me to realize it's not a big deal and I just need to suck it up.
I resampled the GPS data and got 3893', but I'm thinking that is still several hundred feet too high.
The problem I see right now is I'm running too much. I'm not talking about mileage, but how I'm getting my miles in. I'm going to toss in an extra "hiking only" morning soon. It's a weakness right now and I know all three races will expose it in short order.