Training Week 20-26 Jan 2014

Pics of me in the ponderous posterior fatass last week

Credit: Tim Bergsten


 Credit: Tim Bergsten

 
Credit: Tim Bergsten


Credit: Tim Bergsten

Weekly Totals:

Miles: 69.4

Time: 11:12

Gain: 8,976'

Beers: 9 (and 4 glasses wine)

Monday 20 Jan: REST DAY! I overdid it on my second run yesterday and skipped my off day that was supposed to be friday due to lower miles earlier in the week. I figured I would save it for when I needed it and today was a great day to save it.
Running Stats:

• NA

Diet Stats:

• Breakfast: 2 Cups Black Coffee, Creamed Egg on Biscuits
• Morning Snack:
• Lunch: Leftover BBQ Chicken over a bed of lettuce with sunflower seeds and other veggies.
• Dinner: Burgers with Eggplant as buns and pinto beans
• Beers: 3 glasses wine

Tuesday 12 Nov: Easy effort 8 today. Legs were still tired from the weekend and I contemplated taking a second day off. I went out with no plans for a lot and after warming up stayed at close to warmup jog pace (9 min pace ish) pretty much the entire run. It felt good to not really sweat but it was rather windy despite being warm.

Running Stats:

• Miles: 8
• Time: 1:13:45
• Pace: 9:13
• Gain: 246'
• Surface: 1/2 rocks, 1/2 pavement
• Additional: na
• Feelings: good
• Weather: 50s with 20mph wind

Diet Stats:

• Breakfast: coffee, 2 eggs and 2 slices ham, green tea with honey
• Morning Snack: plain yogurt with blue agave
• Lunch: snap peas, minneola, turkey kielbasa, raw almonds, brocco sprouts
• Afternoon Snack: chips n salsa
• Dinner: Smoked Succulent Pork Chops, Snapped Green Beans, pinto beans
• Beers: 0 (1 glass wine)

Wednesday 13 Nov: 2 a day today. I showed up to do the incline with a buddy before work this morning and he slept in so I decided to see what my jelly legs could handle. Ended up with a PR both on the incline first to last stair as well as a round trip PR from Memorial park. It was 15 deg when I finished rather than the forecasted 33. This afternoon was a regular MAF run. A little slow for the normal 155 heartrate afterwarmup and cooldown but not too off. It's starting to get cold out there and I got 2 a day planned tomorrow as well.

Running Stats Run 1:

• Miles: 6
• Time: 1:14
• Pace: 12:15
• Gain: 2,300'
• Surface: dirt and some road
• Additional: na
• Feelings: great. heartrate averaged around mid 160s although did hit 180 through the steep section.
• Weather: 15 deg. not too much wind.

Running Stats Run 2:

• Miles: 8
• Time: 1:11
• Pace: 8:52
• Gain: 246'
• Surface: dirt and some road
• Additional: na
• Feelings: not too offal. was going to run at 145 to 150 hr but felt good enough to run at 155 although slightly slow for the effort.
• Weather: 40's and getting colder fast with about 15 mph wind.

Diet Stats:

• Breakfast: 1 hard boiled egg, kielbasa sausage, 2 slices cheddar cheese, straberry cereal bar post run, green tea with honey, 2 cups black coffee.
• Lunch: 1/3 red bell pepper, uncured ham, cheese and roasted red bell on a tortilla, 2 fried eggs, brocco sprouts, sugar snap peas, pistachios, a cutie.
• Afternoon Snack: spoonful of peanut butter, seaweed rice crackers
• Dinner:
• Beers: 0

Thursday 14 Nov: What? Another rest day? Yes my son did not sleep well last night and my body did not get the needed rest for the stress of a run today. I felt as though even a shorter run would cause injury and thus took the day off. Better one day now than weeks or even months for an injury later. It was also a cheater day in diet where I ate lots and lots of carbs and processed food.

Running Stats:

•             NA

Diet Stats:

• Breakfast: forgot to log food for the day
• Morning Snack:
• Lunch:
• Afternoon Snack:
• Dinner:
• Beers: 2

Friday 15 Nov: Back at it! After a second rest day in the same week (rare), I went out and got 9 miles today on my normal lunch loop with some extras to scrap together the extra mile. I didn't do walking warmup or cooldown but did start slower and then ended faster although Maffetone does not recommend that. Anyhow, the final 6:47 mile was very fun! Hoping for another decent weekend for mileage and gain to really end the month on a good note.

Running Stats:

• Miles: 9
• Time: 1:11
• Pace: 7:52
• Gain: 275'
• Surface: All pavement, some wet
• Additional: NA
• Feelings: First half was a little sluggish with shin discomfort on left leg and left foot discomfort. Second half was completely fine.
• Weather: Woohoo TOPLESS! 50, sunny, and a nice breeze 5-7 MPH

Diet Stats:

• Breakfast: Gourmet Eggs 
• Morning Snack:
• Lunch: Can't remember
• Afternoon Snack:
• Dinner: Beef Rump Roast pot roast with potatoes, carrots, celery and mushrooms
• Dessert: 2 Pieces sweet potato pie, green grapes, ice cream
• Beers: 1

Saturday 16 Nov: Longer run today. Wanted to get out early early but we stayed out too late so I got to enjoy the weather during nap time. Baz was just going to do 4 miles but then I drug him along the whole way.

Running Stats:

• Miles: 18.2
• Time: 2:36:09
• Pace: 8:36 with walking warmup and cooldown
• Gain: 155'
• Surface: Gravel
• Additional: NA
• Feelings: Felt pretty good, Dog slowed down a lot on the way home.
• Weather: Mid 50s and like 5mph breeze picking up to 10 mph.

Diet Stats:

• Breakfast: Fried eggs and ham, coffee with half and half, coconut oil and butter
• Morning Snack:
• Lunch: Beef Roast Wraps with cream cheese, lettuce, tortilla, beef, bell pepper
• Afternoon Snack:
• Dinner: Leftover beef stew
• Beers: 2

Sunday 17 Nov: Today was my long run elevation gain day but I had to squeeze it in before church so I went out early. Made it to A-Frame (Tree Line Shelter on Barr Trail) and made it to church on time.

Running Stats:

• Miles: 20.2
• Time: 3:46:20
• Pace: 11:12
• Gain: 5,765'
• Surface: Mostly snow and ice. Lots of rocks.
• Additional: NA
• Feelings: Legs were a little sluggish after one longer run already and I hiked more than I would have liked but overall it turned out great.
• Weather: Around 32 to start. Got very cold before sun came up around French creek and then warmed rapidly.

Diet Stats:

• Breakfast: 2 Hard Boiled eggs, Beef Kielbasa, Coffee with half and half, coconut oil and butter
• Morning Snack: Post run salmon pouch and recovery drink and breakfast bar with mountain dew
• Lunch: Amanda's Fonda- Shared Steak fajitas with the wife. Lots of chips and salsa too.  
• Dinner: Red Baron Pizza, Ice Cream
• Beers: 4