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January 16 – January 22, 2012 Weekly Recap

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Weekly Totals
Miles: 57.05
Elevation Gain: 11,876 ft.
Elevation Loss: 11,959 ft.
Time: 10:25:51 h:m:s

Monday – Sycamore Canyon
Miles: 11.13
Elevation Gain: 1,514 ft.
Elevation Loss: 1,529 ft.
Moving Time: 2:05:09
Nutrition: GU Pineapple Rocktane, water
http://connect.garmin.com/activity/142752815
Burgos, Julio, Janet, and I made our way to Malibu to run parts of Sycamore Canyon. Malibu and I were not clicking at all. First there was that incident Saturday. Then, during this run, I managed to get Burgos and Julio lost. I read the map wrong and guided us the opposite direction of where we were suppose to go, making our planned 7 mile loop into a 10 miler. Tired and defeated, we decided to cut the run short and ran on the Pacific Coast Highway back to the car. It worked out because the goal was double digit mileage. The trails around the park are all runnable and very well maintained. I’ll definitely be back to redeem myself with a long run.

Wednesday – Millard Camp Loop
Miles: 9.74
Elevation Gain: 1,713 ft.
Elevation Loss: 1,704 ft.
Moving Time: 1:32:56
Nutrition: water
http://connect.garmin.com/activity/142865930
Easy pace up Brown Mt. Rd. down to Millard Camp, finishing on Loma Alta. Goal was to run a continuous challenging pace up Brown Mt. then a smooth transition to downhill. Worked on downhill form to be more efficient and fast on longer downhill sections. The knee didn’t hurt at all. The magic of Brown Mt. healed me!

Friday – Echo Mt. Loop via Brown Mt. Rd.
Miles: 15.19
Elevation Gain: 3,164 ft.
Elevation Loss: 3,155 ft.
Moving Time: 2:28:09
Nutrition: GU Jet Blackberry, Water
http://connect.garmin.com/activity/143267775
The goal of this run was to lengthen the distance I can run a challenge pace while taking minimal breaks. Mission accomplished! Since the knee didn’t hurt at all I managed to run down Sam Merrill with a little bit more speed than I had been running it. The last couple of runs I’ve managed to continue a running pace up some climbs that I’ve walked in the past. Progress? Maybe. Only consistency will tell.

Sunday – Henninger To Brown Mt. Rd.
Miles: 21.0
Elevation Gain: 5,484 ft.
Elevation Loss: 5,571 ft.
Moving Time: 4:02:03
Nutrition: 4 salted potato balls, 1/2 banana, 8oz. Tang, water
http://connect.garmin.com/activity/143899124
This run was all about distance. I didn’t have pacing plans or any other kind of strategy. Hoping to one day build up to 80+ mile weeks, I know two of my weekly runs have to be 20+ miles. What better way to get use to this then to run part of the AC 100 course. The climbing wasn’t too bad. It was the run down Idlehour and Sam Merrill that fatigued my legs and flattened my feet. I didn’t take in any GU’s, instead relying on my homemade salted potato balls and a bit of Tang. My nutrition was on point since I didn’t feel any drop in energy. Also, I didn’t experience any tummy problems considering my diet from the night before. Let’s just say it was a hodgepodge of sweet and savory junk food. I didn’t experience any pain in my right knee. I would describe what I felt as “discomfort”. When I got to Brown Mt. Rd. the “discomfort” disappeared and I was able to fly down past the mountain bikers. Got aches and pains? Run Brown Mt. Rd. It’s the Benny Hinn of fire roads.

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