From 50K to 5K (in 1 week)

Racing a 50K and a 5k in the same week... Stupid, yes. I'll be the first to say that. Justification? A free 5k race entry. Does it feel justified, no. But that's okay. I'm alright with it.
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I was considering updating my Harding Hustle 50K race report with better photos and maybe how the week after went but thought it better to write another post altogether (I do have the time for it anyhow).

Maple Springs: Mile 9 at 2nd aid station (first time I got water)

The day after the 50k I felt.... Not too bad. Certainly sore some and maybe just a little hitch in my step walking around but really nothing to be concerned about. This was expected considering the race course and not quite being a seasoned 50k-er. Being that I coach high school cross country while in so-cal for summers, I am expected to run with the team daily. I love this and its great, but I wasn't sure how I'd feel for a 10-12 mile 2nd half progression on the Monday following a Saturday ultra.
It turns out, I didn't feel too bad. Here is My Strava Profile to see the specifics.

Stupid to run like that 2 days after a hard(ing hustle) 50k? Yea probably. Okay I'll even say definitely. But I planned to run easier some other time that week. Well, that hardly happened.

I finally took an dedicated easy day Friday but it was really there to help with the 5k I was racing Saturday morning. As staff/racing team for A Snail's Pace Running Shop in Mission Viejo, I typically get one free race entry a month (of a specified race) and this 5k was the only one I'd be able to do while in town so I did it. I ran 16:40 and it was pretty fun. I planned to pace a friend at 5:30s but even warned him I may not be up to it. First mile was 5:38, so I started picking it up. My GPS lost its connection during the second mile, but I'm pretty sure that split was around 5:20. The 3rd mile split was just under 5:00. It felt so fun and controlled to negative split like that! I didn't plan to run super hard for the sake of not getting hurt or causing problems for myself after my big day 1 week earlier but I found myself pushing relatively hard, but in a very controlled and manageable way.

Careful footing for for sure!
This is what everything in the middle 13 miles looked like rock wise.

Running a 5K on the road only 1 week after a trail 50K was weird. But it was totally fun. I realize this is not a smart way to train nor is it sustainable, but I hope I'll keep myself in check enough to not sacrifice my health for a "fun" free race or some otherwise risky run especially considering some of my larger and more long term goals.

Maybe I should start by writing down some of those goals so as to keep myself more accountable. So far all I have is a goal of beating our coaches hill climb record during the Mammoth Lakes running camp we have coming up with the high school, but thats not really anything to think too much about. Otherwise, The Lithia Loop Trail Marathon in Ashland, OR is my next true goal race, but that's not until November! I guess I need to start thinking... Any suggestions? Just keep in mind I will be in Ashland indefinitely starting in 2 weeks!


PS: Gear/food during the 50K:

NUTRITION:
-1 GU every 45 mins, mostly caffeinated but it doesn't really matter for me.
-1 salt pill usually at each hour.
-2-4 turmeric pills (for general inflammation) randomly through race.
-2-3 magnesium pills to stave off I.T. band issues from changing of incline to decline.
-Just shy of 40 oz of water. (Refilled my 10 oz three times during race)

GEAR:
-New Balance 1080v3s
-Performance boosting Rogue Valley Runner Hat.
-Nathan 10oz
-Amphi-pod belt (I now have a SpiBelt-endurance and like it much better)
-No sunscreen (I mildly regretting this)
-Slightly orange tinted beard (to derive power from)