20231008 – I remember Cameron Park! (W5-50K)

A “run” I attempted at Cameron Park in Waco, TX was the training run that stands out this week. What a challenge! But first, a quick summary of how I spent the rest of the week training.

I was only 73% compliant this week–hard C for my grade. Kind of inexcusable as I had a mere 16.7 miles to do this week–compared to the 22.1 of the previous week. Mostly this was because I fell short of the planned mileage for 2 runs. Compounding that failure is that I didn’t follow-through with my plan for a “Walk at Home” or short county road walk after each shortfall. Then too, I DNS’d (Did Not Start) the spur-of-the-moment 5K I signed up for last week that was being hosted by a local fitness center right here in little ol’ Teague, TX. Roiling stomach and stomach pain made me believe it was a good idea to stay close to the bathroom Saturday morning. TMI?!

I did complete two treadmill runs. The first a short 3 mile that went as planned. The second was to be a two-part 6.7 mile run. Half before I did shoulder PT and half after. I expected it to take me just under 2 hours. (I’ve mentioned I’m a “scenic paced” runner, right?) I don’t think I can run much over an hour at a time on the treadmill without losing my mind. Besides, the ‘mills in the fitness center countdown from 60 min (for every pre-programmed workout I’ve selected) then it stops. Well, it transitions you to a 5 min. cool down before it stops. I don’t know if this is a feature for public fitness centers to use. Or just the failing deductive capacity of my aging brain. I might be missing something. You think?

I’d managed 4.6 miles on the treadmill in 1:21, with the compulsory restart at the end of the first hour. My goal had been 3.35 miles for that first part, but I still had quite a bit of time before my PT appointment so I kept going. Of course, I talked myself out of getting back on the “dreadmill” for the remaining 2.1 miles after PT, telling myself I could knock out that easily following a “Walk at Home” video. Hahahahaha!!! Yeah. Right.

The Saturday 5K was extra mileage. In fact, while the Run w/Hal+ app let me add the event, it didn’t add the mileage or the event to my plan. I suppose the mileage was so insignificant it didn’t count as training, but maybe as active recovery on a rest day. At any rate, because of that, I don’t feel too guilty about taking a dose of bismuth subsalicylate (the pink stuff) and going back to bed. Still, I had to get at least one decent training run in this week.

Sunday is the last day of the week on my calendars, rather than the typical first day. It was the last chance I had for the week. I wanted it challenging (because I’ve got that Palo Duro Canyon run in two week!) , so I picked Cameron Park in Waco. You’ll know from my 2022 race report that the trails and terrain at Cameron Park are insane. Just looking at the Cameron Park Trail System map on Google you can see how twisty and intricate the trail system is. Now imagine the mountain bikers cutting new trails off the existing ones to get a steeper decline, a more challenging ascent, or catch some air off a “drop” over a washout, rock, or treeroot. Or to bypass a trail section that simply isn’t ride-able any longer. I lost track of how many times I had to stop to consult the screenshot image of my planned route and downloaded PDF trail map trying to figure out which one of the 6 branching trails was the one I wanted. These pics show you the difference in planned and followed.

Shyst is a tricky trail anyway. It crosses and recrosses itself. Pops out here. Pops out there. Gnarly, might be the right word to describe it. I sure it’s a cyclist’s favorite. Anyway, as you can see, I misidentified a branch and missed a whole big arc leading south to Lawson’s Point. Had I managed the right turn (literally), I would have had another .54 miles (I plotted the course in Garmin Connect). My 4.6 could have been just over 5. Actually, looking at the differences, I realize now I missed most of Arroyo and a bite out of the start of Sidewinder from where it intersects with Arroyo.

I know exactly where and why the Sidewinder error in navigation occurred. There was a very clear path that went almost straight up to the bluff above. It was steep and getting purchase on it was hard as a lot of it was the distinctive “V” of a much used bike trail. The whole time I was climbing it, I was wondering if it actually was the marked trail. However, before I realized it probably wasn’t, I was high enough I did not want to go back down and find the actual trail up. The two pictures I snapped are where I had to stop to catch my breath. Damn, but that was a climb! Maybe a little worse than Jacob’s Ladder as it didn’t have flat steps with handrails and landings along the way up the bluff. (I have a link to a virtual climb up Jacob’s Ladder in that trail report I mentioned.)

I didn’t do any running except on the flat River Trail. With all the navigation check stops, my pace was as good as it could have been. Right now, it’s all about the mileage, so no worries. And it was better than the 30+ min/mi I clocked in 2022. I’ll take it.

I still have some concerns at the 15.5 miles I have to complete in Palo Duro Canyon. The elevation gain isn’t too badat 1286, but it’s much more than I’ve been getting. Too, it gets hot mid-day, and I’ll definitely still be out there mid-day. With a start time of 7:20 AM and a target completion time of 5:48:00. I’ll expect to be on the course until after 1:00 pm. Dinosaur Valley in mid-November will be the same, with 1400′ elevation gain. I decided

With this in mind and having been unable to travel to Austin weekly as I’d hoped where I can always get some hill training, I decided Cameron Park was my best option and am adding it for needs to be in my training plan 1-2 training runs a week. This despite the 2 hours spent driving to and from. I’m retired, what else am I doing.” Cooler temps mean I won’t have to get up as early, so that’ll help. (Case in point: As I type, I’m yawning and my eyes are drooping.)

I learned some things this week and have put that knowledge to good use, adjusting my plan accordingly for W6 and W7. Fingers crossed for a race that is only ” moderately painful. The countdown is one. 11 days and counting.