Training Week 25 Nov to 1 Dec 2013

November Monthly Totals:

Miles: 241.62

Time: 47.46 hrs

Gain: 18,895'

 Beers: 47 (1 beer per hour of running!)

   Weekly Totals 25 Nov to 1 Dec:

Miles: 60.2

Time: 13:40

Gain: 9,499'

 Beers: 15 (ouch)

Monday 25 Nov: After the knee pain (ITBS) yesterday during my long run double, I decided a day off was prudent to avoid injury. The plan is only to take 1 day off a week but with the caveat that rest is more important. I also have the 8th Annual Blodgett Peak Turkey Day hike on Thursday and the Boulder Brass Knuckle Shuffle planned for the week which will be about 10,000' of elevation gain alone so want to be careful. I ended up going to sleep when we got home at 7:30 PM and slept until 5 AM.

Running Stats:

• NA

Diet Stats:

• Breakfast: Herbal Tea with Honey, 2 scrambled eggs with veggies and turkey kielbasa and salsa, 1 cup black coffee
• Lunch: Spinach salad with cold cut turkey and lots of other veggies, apple, grapes, almonds
• Dinner: Chipotle Steak Burrito
• Beers: 0

Tuesday 26 Nov: Morning- 9.5 hours of sleep is just what the Dr. ordered. Last night I was feeling like I needed another day off of running as rest. This morning, I am a new man. Slight shin muscle fatigue but knee feels great and I'm ready to run some miles today. Gonna shoot for between 4 to 8 and be ready to walk it in at the slightest pain. Also gonna run in the Merril Trail Glove zero drop shoes today. In the past, those would hurt my calfs even on a 2 mile run but I have since been using 4 mil drop Asics as well as working in the Merrells on hikes and what not.

Afternoon= First of all, meat on chipotle is never a good idea. I stayed away from that for about a year and there is a reason. I'm going back to veggie only or maybe their tofu (Sofritas). Anyhow, other than the fact that I had to run in the afternoon after lunch and I had a sloshy stomach, the run was awesome. Apparently, I can run in zero drop shoes now because that felt great. Ran the second half of the run with my friend Joe so it was good to have the company.

Running Stats:

• Miles: 8.05
• Time: 1:12:08
• Pace: 8:58
• Gain: 192'
• Surface: Half Gravel, Half pavement in zero shoes. 
• Additional: NA
• Feelings: Felt awesome throughout. Absolutely 0 knee/IT pain but a sloshy stomach.
• Weather: 6-8 mph wind and 43 degrees.

Diet Stats:

• Breakfast: 3 cups black coffee, 1 cup herbal tea with blue agave, 1 serving oatmeal with brown sugar.
• Morning Snack: String Cheese
• Lunch: Sugar Snap peas, pecans, 2 fried catfish fillets (small ones)
• Afternoon Snack: Gourmet spinach salad with turkey kielbasa, beets, broccoli, jalapeno, carrot
• Dinner: Pasta with veggies and kielbasa along with chips and salsa.
• Beers: 0

Wednesday 27 Nov: Decided to go a little farther today since I felt good and the weather was good. Went for a muddy and fun 10 or so miles.  Wish I could have done 12-15 but there is only so much time to burn each day. Tomorrow is the Blodgett hike.

Running Stats:

• Miles: 10.1
• Time: 1:33:38
• Pace: 9:16
• Gain: 236'
• Surface: Mud, snow, dirt and ice!
• Additional: no
• Feelings: Felt awesome throughout. Legs a little tired last couple miles but still easily able to push.
• Weather: Low 50s and the slightest breeze and sunny! 

Diet Stats:

• Breakfast: Scrambled eggs with green chili and mushrooms, 2 cups black coffee, 1 cup herbal tea with blue agave
• Morning snack: 1 piece bacon
• Lunch: Gourmet spinach salad with turkey and goodies and cashews., sugar snap peas, walnuts,
• Afternoon Snack:
• Dinner: Creamed Egg on Biscuits.
• Beers: 6

Thursday 28 Nov: Today marks the 8th Annual Blodgett Peak Turkey Day hike. I enjoyed with several friends and family with a little 2 mile extra at the end.

Running Stats:

• Miles: 6.1
• Time: 1:45:28
• Pace: 17:16
• Gain: 2,716'
• Surface: Dirt, ice
• Additional: NA
• Feelings: Great
• Weather: Optimal

Diet Stats:

• Breakfast: Hard Boiled Eggs, Banana, Chia Bar
• Lunch:
• Afternoon Snack:
• Dinner: Thanksgiving Dinner 
• Beers: 3

Friday 29 Nov: Today was an off day by default for Skiing and to prepare for the Fat Ass race the next day.

Running Stats:

• NA

Diet Stats:

• Breakfast: 2 hard boiled eggs, banana, sausage biscuit, sausage burrito
• Morning Snack:
• Lunch: Elk Sausage Hot dog, chips
• Afternoon Snack: Mixed fresh veggies, almonds, string cheese, orange
• Dinner: Leftover Thanksgiving
• Beers: 5

Saturday 30 Nov: Human Potential Running Series Fat Ass Brass Knuckle Shuffle. Talk about a butt kicking.

Running Stats:

• Miles: 26.9 
• Time: 6:24:04
• Pace: 14:15
• Gain: 6,265'
• Surface: Rocky
• Additional: NA
• Feelings: Felt good. No pain during even in knee. Was hard to keep heartrate at desired level. Had to hike a lot and didn't carry enough water.
• Weather: Bluebird day in mid 50s and minimal wind

Diet Stats:

• Breakfast: 2 hard boiled eggs, 1 serving oatmeal with brown sugar,  black coffee
• Morning Snack:
• Lunch: Race Fuels, honey stingers, clif shots, salmon, dried fruit
• Afternoon Snack: 1 liter Dr. Pepper.
• Dinner: Yummy potato soup
• Beers: 1

Sunday 1 Dec: Wasn't sure if I was going to get a run in today or not. The legs were only slightly sore so I squeezed in an after dark evening 9 miles to find that I could run at my normal pace if not faster than normal at the 155 heart rate. Strange. Last weekend was ITBS pain on the long run follow up and this weekend was not. I think the difference is running on pavement last week. Both the long and follow up were mostly on pavement where neither were today. Had I had more time, even 15 mi wouldn't have been a problem today so it was probably good I didn't. I did however run in the zero drop shoes though.

Running Stats:

• Miles: 9.05
• Time: 1:18:12
• Pace: 8:38
• Gain: 90'
• Surface: dirt and gravel
• Additional: NA
• Feelings: Surprisingly awesome
• Weather: 42, dark and minimal breeze.

Diet Stats:

• Breakfast: breakfast burrito with potatoes, scrambled eggs, veggies, and bacon, 3 cups black coffee
• Lunch: Late lunch at Noodles and Company. Similar to pad Thai with shrimp with side salad and water.
• Dinner: Nachos with refried beans, onion, tomato, olives, salsa, plain yogurt.
• Beers: 0