Weekly Totals:
Miles Run: 49.4
Hours Run: 9:03
Running Elevation Gain: 6,250'
Miles Biked: 97.9
Hours Biked: 6:27
Biking Elevation Gain: 4,596
Total Power: 4899 kJ
Total Training Time: 15:31
Total Elevation Gain: 10,846'
Summary: I tried something different this week with the blog. I posted individual postings on each day and changed those to not list so many details because I was really just transcribing them from Strava. This makes it not so much of a book at the end of the week that no one probably really reads anyhow haha. Basically, what I am saying is if you want to know more specifics, follow me on Strava, Garmin, or MapMyRun. Otherwise, the blog will now just contain details that are the good parts and on
top of the daily, I will post the weekly on Sunday nights for a summary like this. Anyhow, on to this week. I ended up with 15.5 hours on the week which is pretty good. I actually had 14.5 planned but I squeezed in an extra ride on the rollers tonight for an hour. Part of the extra time actually came from doing the incline with the fam vs. solo. I would have round tripped it from Manitou in about an hour and fifteen but carrying a kid in a pack took a while longer. Still broke a good sweat though so it was good for something. All in all, I got 2 long runs this week. One flat and faster 18 miler and one 3,600' gain 17 miler 2 days later with a 2 hour MTB ride the day in between. Baz tagged along on both long runs like a champ which shows me he is getting stronger too. Towards the end of both he was starting to drag but did much better than I thought he would. Last year, we got to a point where I got in better shape than him and since he was slow I quit taking my best training partner. It is much better when he can keep up and enjoy the fun too.
I might be cutting the volume slightly. By slightly I mean no more 3 a days. If I ride twice for a commute, I won't run etc. While I'm still on nights through March, this might mean commuting every other day so I get one ride and one run or something but riding is really more subject to weather during the winter. Gotta get it while you can or else ride through it. Once I go back to day shift, it will mean either commute or run but probably not both. The issue is not down to my capability or willingness but down to family time and ensuring I'm not too selfish with my workouts. I want to do good at leadman but not at the cost of my family as much as possible. This will shave a couple hours a week off my plan but should make things more balanced. Since I'm not trimming the long runs or rides, it shouldn't effect the overall result as much and in fact could actually provide better results for all I know. One thing I might do as well is consider alternating some weeks between long bike efforts and long runs but every good Leadman knows the money is in the run. Extra training shaves minutes off the bike times or hours off of the run time. Looking at the rest of the month, I have two more good hard weeks planned before a rest week the first week of March and then the Salida Marathon the week after that which is a month from yesterday. This coming week will be the key week for the Marathon and my long run is the 50k Headless Horsetooth Fatass on Sat in FOCO. This week I will also probably begin to do a little bit of speed work on a couple of runs to get that leg speed up.
Showing posts with label Maffetone. Show all posts
Showing posts with label Maffetone. Show all posts
Sunday, February 15, 2015
Sunday, February 8, 2015
Training Week Feb 2-8
Weekly Totals:
Miles Run: 51.5
Hours Run: 9:04
Running Elevation Gain: 8,970'
Miles Biked: 80.8
Hours Biked: 5:50
Biking Elevation Gain: 4,300'
Total Biking Power: 3971 kJ
Total Training Time: 14:55
Total Elevation Gain: 13,270'
Summary: Very happy with the week overall. It was a slow start as I still wasn't feeling 100% after my sickess last week and had some residual congestion all week. After getting so cold on my ride home wed and having my tail between my legs, I had a solid day thursday with an incline PR, 3 summits, and a couple of hours post mountain biking in the mud followed by a crap day friday and then a solid weekend to round out a solid week ending with 9K gain running. Plan was 15.5 hours but came up only slightly short at around 15 hours. Can't complain being that close after early week days taking it easier. Funny with 2 sports, I am back to 7 days streak now. Next week will be slightly less volume (maybe) before my 2 highest volume weeks of the season wrapping up a base building period mixed with some speed to start getting ready for Salida.
Mon 2 Feb: Didn't Commute in last night due to Priorities (Superbowl that I didn't care who won but wanted to see commercials). I also woke up feeling like my body was losing the fight to whatever sickness I was acquiring. Funny because I usually wake up feeling slightly better and not slightly worse. Today was highly opposite but I kept popping pills. Even started to lose my voice but I proudly claim that I never got fully sick. No foggy head, no stuffy nose or cough. Just a light sore throat for a couple days with swolen glands and then losing my voice. Anyhow, I felt much better after my night shift ironically and after getting home and having breakfast, I took the family for a 6 mile jaunt. Wife pulled the kiddo in the bike trailer and I ran. Was about 30 deg to start and upper 40s to finish just an hour later. I took it easy so as not to exacerbate the sickness. The idea is to get better and not worse. Sat in the hot tub before going to bed. After sleeping, I got up and rode into work for an unusual headwind on the way in. At slightly harder effort, I was a couple minutes slow. I wish wattage calculator calculated in wind because it just looks like I worked less hard.
Running Stats:
Tues 3 Feb: No running day. I know I know. I had lots of time off of running last week but this was this week's planned no running day. I rode home from work in the morning, took the wife out to birthday breakfast, went to bed and then rode back into work. The ride home in the morning, I actually tackled a new hill late in the ride. Only added .4 mi to the ride and another 100' or so but it made a difference. I have been eyeballing this climb on other days and decided to go for it. Was glad I did. Will take all the climbing I can get albeit the fact that the ride home is pretty much up hill the whole way. For the way back to work, I had a tiny bit of extra distance because I forgot my water bottle and had to go back and get it. Wouldn't have effected the ride but I would not have had water all night and commute home would have been rough. Looking at the weather forecast, tomorrow morning's wind looks scary for the ride home forecasted at 18 MPH headwind (N) and temps at around 30 before windchill. Was hoping my new winter shoes would arrive tonight but they did not. That wind mixed with that temp is right at about my ride/no ride decision but I decided to sack up. Brought the thick mountaineering gloves and some extra wool socks.
Thurs 5 Feb: Big day today. Gotta work hard eventually if you want to be a leadman. Yesterday as I rode in the cold, I recalled Larry DeWitt's blog about extreme races requiring extreme training as I froze in the wind. Today, I needed to get it done again. So the plan was to wake up early and knock out some miles while the fam was sleeping and then maybe go get the incline or something later. I ended up not getting up early and had a headache from such a deep sleep for my first night off and on a normal schedule. After some coffee and my first advil (1 pill) in quite a while for the headache and a good solid breakfast, I began to feel much better and ready to train. After fighting sickness and the easy week, my legs were finally ready to perform. The wife and kiddo took off for some stuff mid morning. I loaded the bike onto the car and the running gear on my body and headed west towards Manitou. Ended up not only doing the incline but getting an incline PR as well as nabbing rocky mountain, Mt. Manitou, and even Red mountain on the way back for 2.5 solid hours of 4K of gain and some great PR's. After a quick 10 min break at the car eating some food and getting ready for a bike ride, I went out for another 2 hours on the bike to cover myself with mud as I hooted and hollered and wore myself out. I felt good but tired after the workout knowing I had to come immediately home and be alive for my wife's official birthday party.
Running Stats:
Miles Run: 51.5
Hours Run: 9:04
Running Elevation Gain: 8,970'
Miles Biked: 80.8
Hours Biked: 5:50
Biking Elevation Gain: 4,300'
Total Biking Power: 3971 kJ
Total Training Time: 14:55
Total Elevation Gain: 13,270'
Summary: Very happy with the week overall. It was a slow start as I still wasn't feeling 100% after my sickess last week and had some residual congestion all week. After getting so cold on my ride home wed and having my tail between my legs, I had a solid day thursday with an incline PR, 3 summits, and a couple of hours post mountain biking in the mud followed by a crap day friday and then a solid weekend to round out a solid week ending with 9K gain running. Plan was 15.5 hours but came up only slightly short at around 15 hours. Can't complain being that close after early week days taking it easier. Funny with 2 sports, I am back to 7 days streak now. Next week will be slightly less volume (maybe) before my 2 highest volume weeks of the season wrapping up a base building period mixed with some speed to start getting ready for Salida.
Mon 2 Feb: Didn't Commute in last night due to Priorities (Superbowl that I didn't care who won but wanted to see commercials). I also woke up feeling like my body was losing the fight to whatever sickness I was acquiring. Funny because I usually wake up feeling slightly better and not slightly worse. Today was highly opposite but I kept popping pills. Even started to lose my voice but I proudly claim that I never got fully sick. No foggy head, no stuffy nose or cough. Just a light sore throat for a couple days with swolen glands and then losing my voice. Anyhow, I felt much better after my night shift ironically and after getting home and having breakfast, I took the family for a 6 mile jaunt. Wife pulled the kiddo in the bike trailer and I ran. Was about 30 deg to start and upper 40s to finish just an hour later. I took it easy so as not to exacerbate the sickness. The idea is to get better and not worse. Sat in the hot tub before going to bed. After sleeping, I got up and rode into work for an unusual headwind on the way in. At slightly harder effort, I was a couple minutes slow. I wish wattage calculator calculated in wind because it just looks like I worked less hard.
Running Stats:
- Miles: 6
- Time: 57:26
- Pace: 9:39
- AVG HR: Tried but HRM just doesn't work anymore :( really need to cash in on that warranty.)
- Gain: 150'
- Weather: sunny and warming from 30 to upper 40s
- Route: paved trail through hood to stapleton and back.
Biking Stats:
- Bike: Cross
- Miles: 13.9
- Time: 44:54
- Avg Speed: 18.7
- Power: 190W (512 kJ)
- AVG HR: NA
- Gain: 184'
Tues 3 Feb: No running day. I know I know. I had lots of time off of running last week but this was this week's planned no running day. I rode home from work in the morning, took the wife out to birthday breakfast, went to bed and then rode back into work. The ride home in the morning, I actually tackled a new hill late in the ride. Only added .4 mi to the ride and another 100' or so but it made a difference. I have been eyeballing this climb on other days and decided to go for it. Was glad I did. Will take all the climbing I can get albeit the fact that the ride home is pretty much up hill the whole way. For the way back to work, I had a tiny bit of extra distance because I forgot my water bottle and had to go back and get it. Wouldn't have effected the ride but I would not have had water all night and commute home would have been rough. Looking at the weather forecast, tomorrow morning's wind looks scary for the ride home forecasted at 18 MPH headwind (N) and temps at around 30 before windchill. Was hoping my new winter shoes would arrive tonight but they did not. That wind mixed with that temp is right at about my ride/no ride decision but I decided to sack up. Brought the thick mountaineering gloves and some extra wool socks.
Biking Stats 1:
Wed 4 Feb: So I was getting ready to leave work today for my ride home planning a big day with the commute home and the incline later on. Just as I was prepping to leave at work, they announced 40 MPH winds. Sometimes, they are over zealous with the announcements so I decided to make a go for it. While I got frozen toes in the very accurate announcement, I made like the tortoise and began to slowly tick off the miles wishing for my new warm shoes. Eventually, I realized I was going to be late home to take the dog to the vet and take over care of my child so my wife could run her errands by a long shot. My normal hour commute was going to take two hours. I eventually called the wife and asked her to come pick me up. It took a couple hours to get feeling back in all of my toes. The cold sort of took it out of me and I ended up napping and lounging the rest of the day and skipped the run potentially setting myself back later in the week. 2 days off out of 3 early in the week makes it hard to make quota but I just didn't feel like going back out in it. I will make it up tomorrow I thought. - Bike: Cross
- Miles: 14.3
- Time: 58:46
- Avg Speed: 14.6 MPH
- Power: 215W avg (757 kJ total)
- AVG HR: NA
- Gain: 910'
Biking Stats 2:
- Bike: Cross
- Miles: 14.2
- Time: 41:58
- Avg Speed: 20.3 MPH
- Power: 228W Avg (578 kJ)
- AVG HR: na
- Gain: 185'
Biking Stats:
- Bike: cross
- Miles: 7.5
- Time: 50:03
- Avg Speed: 9.0 MPH
- Power: 356 kJ on Strava but maybe double that with wind haha.
- AVG HR: na
- Gain: 451'
Thurs 5 Feb: Big day today. Gotta work hard eventually if you want to be a leadman. Yesterday as I rode in the cold, I recalled Larry DeWitt's blog about extreme races requiring extreme training as I froze in the wind. Today, I needed to get it done again. So the plan was to wake up early and knock out some miles while the fam was sleeping and then maybe go get the incline or something later. I ended up not getting up early and had a headache from such a deep sleep for my first night off and on a normal schedule. After some coffee and my first advil (1 pill) in quite a while for the headache and a good solid breakfast, I began to feel much better and ready to train. After fighting sickness and the easy week, my legs were finally ready to perform. The wife and kiddo took off for some stuff mid morning. I loaded the bike onto the car and the running gear on my body and headed west towards Manitou. Ended up not only doing the incline but getting an incline PR as well as nabbing rocky mountain, Mt. Manitou, and even Red mountain on the way back for 2.5 solid hours of 4K of gain and some great PR's. After a quick 10 min break at the car eating some food and getting ready for a bike ride, I went out for another 2 hours on the bike to cover myself with mud as I hooted and hollered and wore myself out. I felt good but tired after the workout knowing I had to come immediately home and be alive for my wife's official birthday party.
Running Stats:
- Miles: 12
- Time: 2:33:33
- Pace: 12:48
- AVG HR: NA but probably 170s on incline and 150s during remainder.
- Gain: 4,237'
- Weather: Sunny and 50s maybe up to 60
- Route: Incline, Rocky, Manitou, and one person Red summit party.
Biking Stats:
- Bike: Bees Knees 650B Hard tail
- Miles: 16.8
- Time: 1:53:04
- Avg Speed: 8.9 MPH
- Power: 1190 kJ
- AVG HR: NA
- Gain: 2,386'
Fri 6 Feb: Big day causes poopy day. You got poop in your mouth Ron Burgandi. The plan once again was to get up early and get some miles. Wanted to get 2 runs in today to reclaim some lost miles. I woke up early but the legs were very dead and I hardly felt like a run. Waited until nap time and then went for a couple laps of section 16. At one point I was thinking If I could get 4 laps (16 mi) I would be in great shape. Time dwindled and I left the house planning on 2 laps. I started the run feeling like crap. The sandy wetness mixed with lots of mud and some ice mixed like that had me running slow and I had a headache and wasn't carrying water but I was determined to not give up. I figured after a few miles it would blow off and I would feel better. I ended up feeling about the same throughout the run. While I could have thrown in the towel at 4, I ran another seemingly trash 4 miles. The second 4 was not about getting physically stronger though. I was beat up from the day prior's events and the harder intensity mixed with taking an expectorant trying to clear some lung congestion. In hindsight, I was just very dehydrated as well as beaten down. While slow, today was a hard earned 8 miles. There were several times where I wasn't even climbing and thought I was at 8 min effort and was at like 10:30 pace. Crazy. It is nice to train to be able to continue on when you don't feel it when it comes to ultras. It is near impossible to run 100 miles and not have at least a minimal ill feeling.
Running Stats:
Running Stats:
- Miles: 8
- Time: 1:19:02
- Pace: 9:52
- AVG HR: NA
- Gain: 519'
- Weather: Sunny but windy. Maybe upper 40s or low 50s.
- Route: 2 Clockwise laps of Black Forest section 16
Sat 7 Feb: Normally Saturday's would be my long run day and I could have gotten up early and made it happen but I was apprehensive after yesterday's sh*t show. After a solid breakfast and some coffee I had time to slip out for ten miles on the Rock Island trail by the house. We had the privilege of attending a wedding of one of my long time Friend's little sister whom I have known since she was just a little girl. The run felt good and I probably slightly exceeded MAF effort with a negative split. Ran the first half at 8:00 to 8:10 per mile and the second half at 7:45 to 7:55 per mile average. The pup had a hard time keeping up on this one but it felt good to run in the sun in winter with no shirt. I didn't realize I had a tail wind on the first half so this made my neg split a bit harder but felt great when I finished. What a difference between yesterday where I was probably dehydrated and a bit down from the longer and harder day the day prior with the incline PR.
Running Stats:
Sun 8 Feb: Running on a mileage deficit for the week. Goal was 50 miles to bounce back to my baseline after the rest/recovery week last week and I am still short. Don't usually like running Sundays long because I don't get to see the fam but I felt it needed to be done albeit the fact I hadn't slept since the 10 miler the day prior. I woke up at 630ish yesterday morning and was up all day with no nap due to the wedding. I came home and went to work all night (drove so I could run after) and drove to Manitou in the Morning to join the incline club. At a nice medium effort maybe 160HR going up, I made great time today. Whoever said there is no ice up there is flat wrong. There was bad Ice on the last 1/4 mi of ruxton and sheer ice pretty much the entire way from No name to Barr. Despite that I had one of my top 3 ascent times to Barr and apparently my quickest descent which I was just trying to keep around 8 Min/Mi so I wasn't too pounded out to be able to run tomorrow and not hurt. I was piggy backing with Jesse on the way up. He passed me about halfway and I was only about a minute behind leaving barr (don't know how long he was there but I didn't hang out today) Connected the last mile into town with some Incline Club legends. Ran with Glen Ash, and Jack Ramsey the last mile. I think I talked too much because they were too good at asking questions but it was awesome to run with such solid men who have been doing this for so long (over 20 years for both of them). After I got to crash for about 7 hours, it was time to ride into work. Temp was mid 40s but I wore the new winter shoes and had toasty toes. Thought I was taking it easy recovery style and made it slightly faster than normal. Wierd. No tail wind either. Proly cause I didn't bike for a couple days I guess. Great ride!
Running Stats:
Running Stats:
- Miles: 10.05
- Time: 1:26:05
- Pace: 8:34 (Includes warmup and cooldown walking half mile each way as always)
- AVG HR: NA. Maybe low to mid 160s
- Gain: 84'
- Weather: Sunny. Upper 50s. Slightly windy
- Route: Rock Island Trail to 5 mi tag by Elbert Highway and back.
Sun 8 Feb: Running on a mileage deficit for the week. Goal was 50 miles to bounce back to my baseline after the rest/recovery week last week and I am still short. Don't usually like running Sundays long because I don't get to see the fam but I felt it needed to be done albeit the fact I hadn't slept since the 10 miler the day prior. I woke up at 630ish yesterday morning and was up all day with no nap due to the wedding. I came home and went to work all night (drove so I could run after) and drove to Manitou in the Morning to join the incline club. At a nice medium effort maybe 160HR going up, I made great time today. Whoever said there is no ice up there is flat wrong. There was bad Ice on the last 1/4 mi of ruxton and sheer ice pretty much the entire way from No name to Barr. Despite that I had one of my top 3 ascent times to Barr and apparently my quickest descent which I was just trying to keep around 8 Min/Mi so I wasn't too pounded out to be able to run tomorrow and not hurt. I was piggy backing with Jesse on the way up. He passed me about halfway and I was only about a minute behind leaving barr (don't know how long he was there but I didn't hang out today) Connected the last mile into town with some Incline Club legends. Ran with Glen Ash, and Jack Ramsey the last mile. I think I talked too much because they were too good at asking questions but it was awesome to run with such solid men who have been doing this for so long (over 20 years for both of them). After I got to crash for about 7 hours, it was time to ride into work. Temp was mid 40s but I wore the new winter shoes and had toasty toes. Thought I was taking it easy recovery style and made it slightly faster than normal. Wierd. No tail wind either. Proly cause I didn't bike for a couple days I guess. Great ride!
Running Stats:
- Miles: 15.5
- Time: 2:48:50
- Pace: 10:54
- AVG HR: NA. Probably around 150. I wasn't high descending. Kept in low to mid 160s up.
- Gain: 3,989'
- Weather: 52 to start. 65 to finish
- Route: Mem park to barr camp via marathon route and then back. Took back streets through town.
Biking Stats:
- Bike: Cross
- Miles: 14
- Time: 41:39
- Avg Speed: 20.2 MPH
- Power: 578 KJ
- AVG HR: 125 maybe
- Gain: 185'
Saturday, September 13, 2014
Run Rabbit Run 100
Intro
If you only want to read about the race and not all my ramblings, skip to "The Race" below. You have been warned. With my new job, I haven't been as readily posting about my adventurous activities this year and it has been a great year to ultra running at that. While last year with the Bear Chase Race 50k was technically my first ultra, this year was my first season. With 3 fifty mile races, two trail marathons, and a handful of other races, I have had a great tail end of my season all with races as afterthoughts. In early June, I finally folded and signed up for Pikes Peak Marathon. I wasn't going to do it this year in an effort to save $$ and try and get out of debt but I finally folded when I still realized I could get in through the Triple Crown Series. After beating my last year's Garden of the Gods 10 mile time by over two minutes on very little training and consistency, and an insanely fast time on the Summer Round-up 12K in July, with the San Juan Solstice 50 Miler thrown in-between there somewhere, I was in the final weeks for Pikes Peak. A two week beach trip with daily beach half marathons proved to be unworthy for a mountain runner as I struggled to run a Pikes Peak ascent test run even within an hour of last year's 3:26 time and equally as slow of a descent and I was worried. A couple more consistent weeks and I was throwing down some impressive times and ultimately Ran a 3:07 PR ascent and a 5:07 total round trip time. Well enough about that. The point is that although my goal was sub 5:00, I was ecstatic about my time. Two days later, I was supposed to be recovering but my body felt great and as if I hadn't raced Pikes Peak so I signed up for the Pagosa Springs, Devil Mountain 50 Mile race six days after Pikes had happened. This was close but I had a solid week that included a sprint triathlon at Schriever AFB the day prior to Pagosa and still had a rocking time at Pagosa. While these should all be separate posts, my point here is that nowhere during this time was I training for a 100 miler. I had thrown around the idea in mid august and Kendrick Callaway basically talked me out of it saying I should wait and how he DNFed on his first couple tries at centuries. I made up my mind during Pagosa, that if my recovery went well, that I would sign up for Run Rabbit Run 100 in Steamboat that was to occur in less than two weeks later. What was I thinking? No actual focused 100 mile training, no plan, just going with the flow. Well, not only did I have an awesome race at Pagosa, despite my epic bonk at mile 42 that required me to sit down on the trail for a while and recover, I raced awesomely and was proud of my fastest 50 mile time yet. Just 2 days later, I felt as if I hadn't raced Pikes Peak and sure as heck like I hadn't raced a mountain 50 miler so I did it. I signed up for Run Rabbit Run 100. The race has Hares, who are racing for a prize purse of $12K and many rules with strict time cutoffs, and tortoises who are just out for a good time with far less rules but the tortoises showed full on ultrasignup. While I was fairly confident that I could do a 100 in under 30 hours, the Run Rabbit Run has over 20K' of elevation gain and I didn't want to be stressed about cutoffs. I wanted to be focused on finishing my first 100 and the hardest thing I have tried in my life. I decided to email the race director and ask about tortoise spots. Well, ask and ye shall receive. He granted me a spot. All I had to worry about now was finishing!
Preparation
Well enough blabber already. I haven't even started discussing the race and here we are. While newer at the whole ultra running thing, I am no stranger to the mountains or good long and hard pushes so I am mentally prepared to know what it takes to make it 100 miles. The fact that I am a ground pounding Devil Dog Marine, doesn't really hurt for me either. If nothing else, I know for a fact that I have the determination to finish this race. The two weeks between Pagosa and the race. My mind filled with so many questions. As I started to prepare, I learned that there is much more logistics and preparation in a 100 than even for a 50. You have to think about so many things as you plan for your crew and your drop bags as well as night time logistics. I decided to book lodging for my family and my crew to make things easy for them. While I may have camped myself, the comfort of lodging was nice for everyone and it was just over 100 yards from the start line of the race. We stayed at the Ptarmagin house and it was great. I had a 2 bedroom suite that slept 7-8 people comfortably for $550 for 3 nights. There were no granite counter tops or marble floors but the suite was very clean and adequate to support our needs. So back to actual prep. Let's discuss taper. I was all over on my taper and didn't really know what to do. It ended up that in the two weeks after Pagosa, I probably maybe ran a total of 30 miles before the race with nothing over 8 miles. I figured with a 50 miler 2 weeks prior, I didn't need anything else long and just to be recovered so much of what I did was very low heart rate. I had one night hike with some buddies a week prior but no long all night adventures as training either.
Course Summary
I don't feel like looking up the actuals and this is a mountain ultra so none of it was exact anyhow. Here is what I remember:
1. Start to Mt Werner (Top of Steamboat ski resort): 5.5 miles and 3,800' gain
2. Mt. Werner to Long Lake: 6. something miles with mostly loss. Total about 12 mi.
3. Long Lake to Fish Creek Falls: 6. something miles with around 2K elevaiton loss and a total of about 17 miles.
4. Fish Creek Falls to Olympian Hall: 4 Miles and 1,200' downhill on pavement to downtown steamboat Howelson ski area. Total about 22 miles.
5. Olympian Hall to Cow Creek: 8 miles with a big up and long slow down total of about 30 miles.
6. Cow Creek to Olympian hall: 12 Miles with a long slow climb and a quick steep descent back to town. Total of about 42 miles.
7. Olympian Hall to Fish Creek Falls: 4 miles back up the pavement up a 1,200' climb for a total of over 46 miles.
8. Fish Creek Falls to Long Lake: 6. something miles back up a couple thousand feet to Long lake around mile 53 total.
9. Long Lake to Summit Lake: 5.5 miles and a slight up for a total of around 58 Miles.
10. Summit Lake to Dry Lake: 8 miles of downhill road and a couple thousand feet loss for a total of around 66 miles.
11. Dry Lake to Spring Creek Ponds: 4.5 Miles downhill with about another 1k of loss. Total of about 70 Miles.
12. Spring Creek Ponds to Dry Lake: 4.5 miles back up about 1k' and total of about 75 miles.
13. Dry Lake Back to Summit Lake: 8 Miles and a couple thousand feet back up for total of about 83 Miles.
14. Summit Lake to Long lake via Wyoming Trail: 8 Miles with some small ups and downs for a total of about 91 Miles.
15. Long Lake to Mt Werner- 7ish miles upish and total of 98 Miles.
16. Mt. Werner to finish: 6 miles and 3,800' loss for a total of 103 miles.
Crew Plan
The first thing I wanted to do was to make a crew plan. As I thought about it, they should know when to expect me and where. I had a couple of friends lined up but no pacers yet so I continued to ask around running groups and facebook friends. It is hard to find someone not only who can run farther than marathon distances with you but also be a cheer leader. I decided not to worry about it and would run with or without a pacer and put my mind to finishing no matter what. As I reviewed the maps, I looked at each section of the race and analyzed how far it was and what the elevation change was given the distance. I tried to use what I knew to say how fast I would do that section during a 50 miler and then add some time for going a further distance. My first calculation where I thought I was being very generous was just over 22 hours. Knowing my friend Brandon Worthington had won the Tortoises with a time slower than that and several successful hundreds under his belt, I thought maybe I should take a more conservative look. I decided to fall back on what I thought were my worst case times and stick with that. I ended up with a primary time goal of around 25 hours and given past results knew I was probably still a little ambitious seeing my times on other similar races to other runners who had accomplished those times. My secondary goal was 28 hours with an unwritten goal to make the sub 30 mark for a cooler belt buckle and to say I could have done Hares if I had to. Ultimately, finishing the race period was my goal since it was my first go. I had a whole plan typed out of my timing for each section and what I wanted my crew to do for me there. In order to do that, I had to think about what time I would be and when and ensure I had the right things for them. Because my crew was supposed to be driving a 70s vw bus around the mountains, I wanted to guarantee my success with or without them so I decided to use aid bags no matter what and have them get my bag from the station. This was my insurance policy that I would always have my stuff no matter what. They ended up driving a 4 runner and making every stop but the peace of mind was nice. I planned additional sunscreen on day stops, when to take my headlamp and put extra shoes on stations where I would cross multiple times at nice distances where I might need them and extra clothing up high at night time elevations where I knew it would be cold since it was September.
Aid Bags
The Run Rabbit Run 100 allows for 5 aid/drop bags and I used all five. The first one being at Long lake where you pass 3 times at miles 11.5ish, 52.7ish, and 90ish. The second one being at Olympian Halls where you cross at about mile 22ish and then again at mile 42ish. The third one being at summit lake where you cross at miles 57 and 82ish, the fourth at Dry lake at miles 65 and 75ish, and the last one at Spring creek falls turnaround at 70ish miles. I planned one to two bottles of Hammer Perpetuem per section as long as I could stand it and had TP, gels, fruit leather, and advil at every bag. In the drop bags, I had sub baggies for each time I might come through a station so it was easy for the crew since they were labeled. I also had first aid, sunscreen, vaseline, batteries etc at the stations. I also had planned socks, gloves, and additional layers accross the board. After having a water bladder mishap at SJS this year and being tired of camelbaks, I tested a 2 bottle method at Pagosa where I had one in each hand. I didn't like not having some sort of hand free so I got one of those single bottle carriers to sit on my butt with a small pouch for additional storage. I planned this for daytime hours and to switch to the camelback at the Long Lake 53 mile aid station where it would turn to or already be night time.
Pre-Race
The two weeks prior seemed to be agonizing while I didn't feel like I ran so much and I felt fine, the closer to the race I got, the worse I felt. A strong taper revealed tight IT band and other minor pains. Anyhow, I am a Strong believer in the Maffetone Method and went almost 100% Keto diet for a good portion of this time. I actually dropped an additional 5 lbs. I didn't have to carry on the race and hopefully got more efficient at burning fat. I left feeling a bit antsy with my family packed up mid day Thursday to head up to steamboat. Since we checked into the condo at about 4:30, we unloaded the car and the wife put the son down for a nap while I went to the pre-race briefing and to drop off aid bags. I didn't really recognize anyone at the pre race briefing except people I have seen online such as Jason Schlarb or whatever. I quietly got my race number, met a couple of new friends and listened to the briefing. It was comforting to know that smart wool was a sponsor and they were local and Altra was a sponsor because they liked that the race gives back 1/3 of the proceeds to charity and even the director doesn't get paid a dime. In the drawing, I got some smart wool compression socks and an Altra Headband multipurpose thigie that matched my new red Lone Peaks. I liked the culture and was excited for the day to come. I went back to the condo and took the fam out to dinner at an awesome burger joint in Steamboat. We had some awesome burgers and got back in time for the crew and my pacer to start arriving. I had my good friend Matt, my good friend and bro in law, Ben, my step-father John, and my Pacer Neeraj all ready to go. I gave them what I wanted and it was good to have Neeraj as he is an ultra runner himself and completed his first 100 this year at Bighorn. He also knows literally everyone from the Pros to seriously most people we encountered on the course. I bought a pony keg of Rock Mountain Brewery's Red Head for the crew to enjoy throughout the weekend. Finally, I went to bed about midnight for my 8 AM race start. I had a rare occasion of a hard time falling asleep pondering the day ahead and was frustrated because I knew I needed a good night's rest followed by restless sleep and my son waking up at 4 AM and not wanting to sleep. After getting up at 6:30ish, I made my final preps, took my obligatory 2 pre-race poops, drank some coffee and ate some bacon and was out the door. In gondola square, we waited inside the Bear with the other racers young and old. I had more coffee there and was calm but not really sure how to feel given the task ahead.We took a few photos and then it was time.
The Race
The First Marathon
Start to Mt. Werner
Purposefully near the back of the group as the race started we all started to head up the ski resort. I realized being this far back was a bad decision as I began the slow walk at the back of the group. I passed people here and there with my trekking poles heading up Mt. Werner. I was trying not to overdo it my first few miles and took it easy. I started in a tank top, a head band, mtn biking gloves, and shorts for the mixed weather. The gloves and headband kept the edge of the cold off while I knew my body was getting ready to produce some major heat on the climb to come. This outfit proved to be the proper choice as we ascended up, up, and up. I brought my smart phone to take videos and to slow me down so I took videos once in a while. By the time we got to the steep section under the gondola, I was passing people left and right and had caught the lead female. I got one last kiss from the wife and son and traded the trekking poles for my second bottle before taking off not to see them again for the next few hours. For some reason, I had in my head the gondola would be at the top of the mountain so I was confused as we had only done about 2 miles and it had already been about 40ish minutes. How was I so far ahead/off on my planning? Then I realized that there was a long way to the top of Mt. Werner. I proceeded on power hiking mostly to the top and feeling great about my 14 minute mile pace. I was taking it super easy and trying to save energy for later. Like the start of every race, I was religous about taking S-Caps and food hourly. I had a gel and maybe a fruit leather in the first bit and in 1:25, I had finally made the real top of Mt. Werner right on time to my planning and was in about 30th place where I would end up finishing the race.
Mt. Werner to Long Lake
Quickly dropping off the back side and just in front of the lead female Tortoise I followed a local, who works at smartwool (sorry I forgot your name) towards the next aid. He was familiar with the trails so that was nice to have. After me falling back a bit to take my first Pee, we chatted for most of this section and I thought things like, I wonder if where I am now, I will be at the exact same time tomorrow morning and also loving the smoothness of the trail around the area. At 12ish miles, Long lake came rather quickly. Seeing it, I had an epiphany, it is a "long" lake. Haha. Anyhow, I quickly found my aid bag with help of the wonderful volunteers and restocked my food supply. In hindsight, this early in the race I should have not bothered with aid and just carried a couple extra food stuffs on me to save the time. I was in and out in under 5 minutes and was headed back toward fish creek falls.
Long Lake to Fish Creek Falls
There is a small out and back from the trail junction where you get to see who is ahead and behind you and at the aid the lead female tortoise and several other folks had passed me. I took my time with 10 minute miles on the upper falls area and as the trail got rocky and I passed the second female who actually quickly let me by although I was hoping she wouldn't and force me to pace for awhile. , I got excited. I took my second pee somewhere in there and jumped around all nimbly bimbly and suddenly realizing how wet and jagged the trail was and how it could be easy to crash and ruin the entire run here. I slowed where needed but eventually caught up to Rocky Venzor and realized I must be going too fast. It was his first 100 too but the fact that he got me by over 2 hours on SJS means I have no business being here. After chatting with him into Fish Creek Falls, I met my crew for the first time. The crew sat me down and I was only about 10 minutes behind my plan of about 3.5 hours and the 17 miles. I don't remember much other than they reapplied sunscreen and checked my feet. I was in and out in probably a little over 5 min. In this time, a few racers passed me. Fish Creek Falls to Olympian Hall
I met my mustache twin and ran with him for a while. At this point, I think I was still in the top 20 ish people still. Although taking it super easy from what I would have ran those sections on a 50, I was worried that I was doing something wrong. I enjoyed the 9ish minute miles down towards olympian hall and just behind the lead female again. They cruised by quickly and while I don't usually run pavement, I kind of liked the road after the slipping and sliding around in fish creek falls. It was fun waiting at the stoplight in town before crossing and heading a bit more to the aid station and seeing the crew a second time. It was getting hot. They swapped my tanktop with a white shirt and I decided to keep my shoes. and socks. I grabbed a handful of gummy bears, a couple of pickes and the crew stuffed my pocket with a couple of cuties and I was off only to be back here in roughly 20 miles. Here was about a little over 21 miles and I was only about 10 minutes behind my planned time still but I think the section between Mt. Werner and Long Lake was a mile longer than advertized because my watch picked up an extra mile. Normally, I would expect some difference but this section was an extra mile on the way out as well as I discovered the next day. Olympian Hall to Cow Creek
Starting the steep hike out of Olympian Hall, I was still behind the lead female and somehow worried that folks would pass. We speed hiked up emerald mtn and I was confused if I should run or hike. Being that I was not quite a marathon into this four marathon deal, I thought it prudent to hike and maintain a 14-15 min mile pace on the couple thousand foot climb. Shortly after leaving O-Hall, I put in the headphones and rocked it out for a while. As we neared the water only aid station that was moved down hill a mile, I decided I had enough water and didn't refill. From there, I knew there would be another mile of up and then lots 'o down. Well the water aid was 3 miles up and I was only expecting 2. And there was quite a bit more up and it began to get steep. I remained shortly behind hte lead female before a rock really started bothering me. I stopped to dump my shoe 2 times prior as I have heard not removing rocks early can ruin 100s. I finally had to stop and remove my sock where I discovered it there right on the pad of my foot. At just over a marathon in and over 5 hours, I put some moleskin on my foot there as a few racers passed in that short amount of time. My mood suddenly changed to not as happy and very tired which was strange given the low effort until this time. The next section that I expected to be relatively flat proved to be more up and down on steeps than I bargained for. This messed with my mind a bit and although the high for the day was 70, it felt 90 on the exposed ridge. The descent finally came and I actually struggled to maintain a 10 to 10:30 pace down the hill towards the crew. On the smoothest part of the trail, my right foot caught a root and I went down sliding like a MLB player into Home plate head first. Luckily the bottle took most of the brunt and I excaped with only a small cut on the hand and glad no one saw me. This really messed with my head as I ran low on water. About a half mile from the aid a few runners passed me as I struggled into Cow Creek at 30 miles. Right before the aid, I realized I had been carrying an extra full 6 oz bottle this whole time that I thought was empty for cupless aid. I chugged that and got to the crew where I drank a good amount of Coke and Gatorade along with eating a couple of pickles. As the crew prepped me, I was on the verge of tears and I didn't know why. I wasn't doubting finishing the race at this point but I just wasn't feeling good. After 10ish minutes at the aid and a few other runners getting ahead, I took off not feeling well. Neeraj gave me the best advice of the day to take my time in the heat and save it for night. I could tell the crew was a bit worried as I took a sip of beer before departing.
The Second Marathon
Cow Creek to Olympian Hall
While the 2 mile road to the trail back up was gradually up, I traded off between an 11 min/mile jog and walking and it was honestly all I could manage. Eventually, I made the turnoff to head back up as another runner passed me. Feeling worse and worse, I realized that I had reached my max with sugar and could not intake anymore. A couple of gummy bears in my mouth made me want to gag and although it was now shady and cooler, and I could have probably ran much of this gradual up and down rolling ascent, I was feeling even worse and at mile 36 I puked just after drinking water. Uggg. That was much earlier than I expected that to happen. I decided to mandatory walk for the next mile or so to recover no matter the terrain. About a mile later, I took my first crap and continued on my ever long journey back up the hill where some miles seemed to be over 20 minutes per mile and several other runners passing me. I ran out of water about a mile and a half before the water only aid station and slowed greatly until I could get water. I had been rationing already until I ran out and did not want to dehydrate since I puked out most of what I had drank since cow creek. Now I could not eat and didn't have water. I chugged a bit at the water only before taking a full bottle for the final 3 mile descent into Olympian hall. Struggling to make 10-11 min miles on the descent I finally snapped out of it about a mile before O-Hall. Somewhere right around the water, I also decided to drop the music and go back to listening to nature around. I suddenly started feeling good again. DOn't know what happened but I was great. Maybe the water... I cruised into the aid and planned a longer stop here before departing. The crew changed my shoes over to my saucony peregrines and I was over an hour off of my plan at this point. They put my compression socks on at my request (I have to humbly admit I have always made fun of these but they felt so so good after 42 miles. Thank you Smart wool!).Olympian Hall to Fish Creek Falls
With a dry shirt and an attempt to eat some food, I headed for fish creek falls with a couple hand fulls of tortilla wraps. The crew was worried I didn't eat enough but I was going to force myself to eat this in the next 4 miles. After a couple cups of Coke, I headed out totaling my stop for probably just over 10 minutes. The new shoes felt great, although my feet didn't hurt in the old ones. I passed a couple of people right out of the aid and jogged much of the road back toward the falls averaging about 12 min miles up the 1,200' climb and passing several more folks. While it had gotten cooler down at O-Hall, that climb was hot and I shouldn't have taken the dark colored shirt when I did. I ate all the food but it took me pretty much the whole way as I had to take the smallest nibbles to not feel like I was going to hurl. At Fish Creek Falls, Neeraj decided to jump in with me. My time with him was strategic as he was my only pacer and while he would have gone all the way with me while I need it, I wanted to use him when I needed him most which I figured wouldn't be until after dry creek the second time to finish the final 50k of the race. I picked up my trekking poles here and carried them for the remainder of the race. This is the last time I would see my wife and son and John until the end of the race so I kissed them goodbye.
Fish Creek Falls to Long Lake
The crew gave me more food and a headlamp and a long sleeved shirt and we were off with a steady hike. I knew the lower section of fish creek was steep and nasty and I was still recovering from not feeling better later. Neeraj and I just kept the hike at a steady pace as I wondered when the Lead Hares would pass. He said they were reported to only be 10 minutes from O-Hall when they left a while after me so I expected them very soon. A couple of racers passed me early in this section but I kept the hike steady and continued to eat. Silly me, I took my wife's child BD headlamp that wasn't bright but could have managed so Neeraj kindly traded me for his spare. We charged my watch during this section as well using a portable battery pack as the Garmin 310XT only lasts 16-18 hours. I eventually passed the racers that passed me after the aid station and made a decent jog through the upper section back to Long Lake. The company of Neeraj was nice as we have not really gotten to know each other yet so we had good stories to tell with mostly me excitedly talknig. It was completely dark by now. Just at the edge of the lake, we stopped and turned off headlamps to marvel at the beauty of the stars for a minute before taking off again. We arrived at long lake to a beautiful looking fire but I refused to sit by it and get cozy and not want to leave. As I switched over to a my Osprey pack and bladder, the aid station crew advised runners to take all clothing available with them as the next section was very very cold. I stuffed my tights and jacket in my bag and ate some food. While we were there, Rob Krar (The lead hare) came through with 2 other hares in hot pursuit. Both within less than 3 minutes in tow. I realized I had gotten to Long Lake before them so I was very happy about that despite the fact that they did the first half of the race in 4 hours less than me. Being that the solid food was now what I needed to eat, I had some ramen and coke at this aid statio before departing. What a lovely dinner.
The Third Marathon
Long Lake to Summit Lake
At about 13:35 hours into the race, we departed towards summit lake with an extra runner, Dave. Dave was friend of Neeraj and I found out that my second potential pacer was staying at his house back in Boulder. I wasn't surprised as he should be tapering at that point. It was nice to talk to Dave through the next section where a couple more hares passed us but no Tortoises. Still about in 45th place, we gave a good effort towards summit lake. We did have to stop less than half a mile into this section as I realized I was colder than I wanted to be and put on my tights and jacket only to get too hot soon. I left the jacket on but unzipped to thwart the cold. We jogged the downs and flats and walked the ups and got there in no time and starting to pick off a few runners and make it to about Mile 57 point something. Here I ate more Ramen and drank more coke sticking with what worked before. I also had coffee here which was nice.
Summit Lake to Dry Lake
This 8 mile section flew by as we had thought the reascent of this earlier on might be the crux of the race, we now realized that it wasn't that steep. We cruised about 10 min mile pace for almost all of it and made up some major time and passed several folks along the way. It seemed like no time at all on this section passed and we were into Dry Lake. For such a longer distance, I don't remember much except for being so positive and actually glad I had my poles even on this slight descent to assist me from trips and falls. I do remember about 2 miles from Dry Lake, we passed Neeraj's friend Scott who was running his 22nd 100. When I say passed, he was going the other way in the lead hare position at 14 miles ahead of us. He was doing awesome. We arrived at Dry lake expecting to find the crew for the first time in 19 miles and not able to find them started getting some more ramen, a cookie, and some coke. Surprisingly they had only hot chocolate here and not coffee before we found the crew right at the front of the line. How did we miss them? They checked me out and here I also agreed to let Neeraj take a break since I felt good and knew the next 4.5 miles were downhill. I did also take one advil here for the first time.
Dry Lake to Spring Creek Ponds Back to Dry Lake
Through here, I passed several more runners and made an average descent of about 9 min/mile which was too fast as I hopped the bridges over the river and was served a cold PBR and delicious burger by Jason Schlarb himself before jetting back out. The crew was surprised to see me here this quick. I finished my burger on the run as I ran more than I hiked back up which in hindsight was probably a mistake. I felt good here from mile 70 to 75 but it was too soon still to be playing games. I was not feeling the tiredness of the night at all and rocked the climb back up faster than planned. Still feeling good back at dry lake, I ate some bacon and some ramen that someone put potato soup in and I did not like. After drinking some coke and spending slightly too much time here with the last crew stop until the finish, We took off with about 50k to go.
The Fourth Marathon
Dry Lake to Summit Lake
Now with 3 marathons under my belt for the day and Neeraj back with me, we slowly tackled the long steady hill. We decided to run much except every once in a while on flatter spots to keep the running muscles good. Somewhere in here where I could barely hike the lead female Hare, Nikki Kimball came jogging up and quickly off into the night ahead of us. About half hour later, the second female hare came up and we jogged/sped hiked her into Summit Lake. She was not feeling well and was worried about getting passed by Darcy Africa who was apparently not far behind. This section was not as much of a bear as I thought it was as we cruised into the aid station at mile 83 or so and I had not been wearing a jacket ever since the first time we were in Dry lake. Entering the tent and sitting down here, I was now feeling fatigued but still not doubting that I could finish this. I ate more ramen and a breakfast burrito and had some coke and swithced shoes again to my trusty Pure Grit 2's with over 600 miles on them and still ticking. We stayed here too long and I started to lock up before we left. Upon exit, it was too cold so I put my jacket on only for the second time of the night departing mile 83ish toward the finish line.
Summit Lake to Long Lake (via Wyoming Trail)
As the twilight began, we headed up the steep exit from Summit Lake aid station to the Wyoming Trail. I was not feeling awesome suddenly. This was shameful as I felt we took the last section from Dry lake to summit lake easy to really excel through this relatively flat section and make up some good time. Unfortunately, my little speedster stunt from Dry Lake to Spring Creek Ponds and back up may have been my culprit. As it got lighter out, I struggled to even jog. Darci Africa and a couple more tortoises passed me through this area. Although it was getting light outside, we were not getting warmth from the sun and I did not get the rejuvenating feeling I so commonly hear about during this time. Although Long Lake to Summit lake was so short the other direction, I was not mentally prepared for this section and was really bogging down. I took a caffeine pill somewhere in this section and I think it really helped my dragging. It wasn't until we reached the meadow just above long lake that we finally got so me good warming sun and I was hurting, especially in both shins and pretty much not able to run at all anymore. It was going to be a walking battle to be sub 30 hours. It was here that we saw the lead of the 50 mile pack. Ten minutes later and we would have missed them. We proceeded to see the rest of the 50 milers over the next several miles. Neeraj was smart enough to get in front of me and let them congratulate him so I didn't have the muster the energy to say thanks to all of the wonderful compliments which were nice to hear. We reached Long Lake in what seemed like forever later. I think it was roughly 9 AM when we got there but cannot quite remember. A quick bite to eat and gear check and we were off for the final bit of the battle. Now at over 91 miles, I had it in the bag as long as I kept moving.
Long lake to Mt. Werner
With a steady walking pace out of Long Lake, we began our climb back toward's Mt. Werner. I didn't remember coming down so much on the way in and the hike was grueling as it began to get hot. We stopped to remove jackets and I really wanted to just lay down. I realized I hadn't had any Advil since mile 65 at Dry Lake the first time and decided to take a couple. A few tortoises passed me through this section as we continued to walk steadily as I felt I could pretty much not run anymore. After the advil kicked in and Neeraj was slowly making me eat Clif Shot Blocks, I suddenly had a reduced enough pain level to start running and hiking much faster. We passed most of the folks that passed me as we counted what we thought would be six miles back to the top of Mt. Werner. At 6 miles, we realized we were nowhere close and continued to follow the trail to what seemed to go everywhere but to the top I remembered jetting through just over 24 hours ago. We finally arrived at the 7 mile distance that I now clocked both ways through this section with 3 other runners right on my tail. I quickly changed from my tights and long sleeves into some pink women's panties that say "no tan lines" over my compression shorts and no shirt.
Mt. Werner to Designated Hugger
We headed down the hill and quickly passed another female tortoise who passed me through the aid. The down was grueling but for a few minutes I thought I would be able to maintain that 9-10 min/mile pace to the bottom and actually get a sub 28 hour time still. After about half a mile or so of "hammering" it down, I had to walk some. We would jog about 2/10 of a mile and then go back to walking for another 1/10 all of the way down from here. Other runners would begin to catch up and I wanted to fight it so we would run more. Everything was very tired through here and my running was more like shuffling where I would basically drag my feet along because lifting them was too pounding on my shins. About one mile from the finish, I realized that a couple other runners were right on my tail. While it hardly mattered if they beat me at this point, I didn't want them to. We rocketed into the finish line with about a 9 minute mile pace for the last mile. It hurt so bad but I didn't care. I was not getting passed. I dropped all my stuff and floated up the steps to the Designated hugger where I got my hug and stopped the clock at 28:09. Mission successful and I got my mug and buckle to prove it. After a couple of pics, I immediately put my feet in the nice little river and shared beers with my friends and family.
Recovery
The couple hundred yard walk back to the condo was hell on my legs and my body started freaking out at that point. I had feverish conditions. With a couple heavy blankets, I curled up shivering on the couch. Sitting down and nodding off in a long hot shower felt good but as soon as I got out, I began shivering again. It wasn't until I had some chicken noodle soup that I finally began to feel more normal. I hobbled back down to the finish line with the crew and we enjoyed Pizza, Beer, and Hot dogs as we cheered on fellow runners. I ended up staying that night with the fam and was feeling decent the next day. A week later now and my left shin still has a tight knot in it that I cannot seem to get to go away. I took my first run post race today (had a couple of walks and short bike rides earlier in the week) and it was ok. I was able to run a full 3 miles without stopping but I ran with my HRM and my normal 8:45ish pace at 155 HR was obviously not there. Cruising at about 9:50 avg per mile at the same HR, I can see I have more healing and recovery to do. This is about where I expected to be at this point as I am still euphoric about the race and my future of ultra running and the adventures to come. At this point, I am anxious to feel better and just run for a while not training for anything specific.
After Thoughts
This section is a quick thought on what I thought I did good and what I would change next time.
First, I want to ensure a longer taper next time than a 50 miler 2 weeks prior. I think this may have been part of my demise early in the race. Second, I think I would put even less effort into the first climb up Mt. Werner as it hardly matters. Third, Compression socks are where it is at. I will always have a pair of these available at 100s in the future. 4th: You can only eat pure sugar for so long before the body rejects it. I ate solid foods early but I should be prepared for this feeling and not so ready to bonk. 5th: The 2 bottles method works very well and I was able to rock them everywhere except during the heat of the day where I did run out of water a bit early. 5th: Coke is a life saver. I can drink it even when I cannot tolerate sugar. 6th: I maybe need to think about how to speed up my aid station time. If I cut them all in half, I bet I would have finished an hour sooner.
Sunday, January 19, 2014
Training Week 13 to 19 Jan 2014
Weekly Totals:
-No diet stats other than beer this week. That whole school thing is eating up my time and I got too far behind and can't remember what I ate. Just look at last week and that's pretty close minus a full out Mexican Meal one night and Jimmy Johns another.Miles: 74.3
Time: 12:13
Gain: 9,705'
Beers: 6 (and 3 glasses of wine)
Monday 13 Jan: Didn't have time to run on a lunch break today so I hit the treadmill at the gym at night. It was one of those nice Woodbridge treadmills. I was going 8 miles but my body was showing signs that was not a good idea. I was about a minute per mile slower at my normal 155 MAF pace than normal and worsening so I cooled down and called it a day at 6 miles. I hate cutting it short but clearly my body needed it. I then went to bed by 8:30 and slept until 6 AM.
Running Stats:
Diet Stats:
Running Stats:
Diet Stats:
Wednesday 15 January: Kicked a hard 8 miles today. The first 4 was a little slower and I probably only had time for that if I warmed up and cooled down properly but I got greedy with the lower mileage the past few days and got my 8. This was all on the dirt and rocks.
Running Stats:
Diet Stats:
Running Stats:
Diet Stats:
Running Stats:
Diet Stats:
Saturday 16 Nov: Ponderous Posterior Fatass today. Did the fatass run plus some bonuses such as kindergarten rock at the Garden and then around the north side of the Garden trails over to balanced rock and then up Manitou to the Incline, continuing on up Rocky Mtn. and Mt. Manitou which are both new summits for me. From Mt. Manitou back down through experimental forest to Barr trail and back down to Ruxton splitting off on Intemann and up and over to Red Mountain (both summits) which is also new for me and back down and across intemann getting lost in upper Manitou and making my way back down and around the high school on intemann again and down through the graveyard to Crystal Park Rd. and back up that to Intemann and over to Section 16 and the top of RRCOS and all of the way to the farthest east ridge back down to 31st street! Great times and met some new friends!
Running Stats:
Diet Stats:
Running Stats for run 1:
-No diet stats other than beer this week. That whole school thing is eating up my time and I got too far behind and can't remember what I ate. Just look at last week and that's pretty close minus a full out Mexican Meal one night and Jimmy Johns another.
Monday 13 Jan: Didn't have time to run on a lunch break today so I hit the treadmill at the gym at night. It was one of those nice Woodbridge treadmills. I was going 8 miles but my body was showing signs that was not a good idea. I was about a minute per mile slower at my normal 155 MAF pace than normal and worsening so I cooled down and called it a day at 6 miles. I hate cutting it short but clearly my body needed it. I then went to bed by 8:30 and slept until 6 AM.
Running Stats:
- Miles: 6
- Time: 55:15
- Pace: 9:13
- Gain: 0
- Surface: woodbridge treadmill
- Additional: NA
- Feelings: I listened to my heart and it said to stop so I did.
- Weather: Inside is hot!
Diet Stats:
- Beers: 0
Running Stats:
- Miles: 4
- Time: 30:31
- Pace: 7:37
- Gain: 89'
- Surface: Pavement
- Additional: 3 circuits of - 20 decline situps, 10 pullups, 20 hanging leg raises, and 20 pushups
- Feelings: Wish I could have had more. The MAF was fixed from yesterday but went for short mileage nonetheless.
- Weather: Brisk and breezy
Diet Stats:
- Beers: 0
Wednesday 15 January: Kicked a hard 8 miles today. The first 4 was a little slower and I probably only had time for that if I warmed up and cooled down properly but I got greedy with the lower mileage the past few days and got my 8. This was all on the dirt and rocks.
Running Stats:
- Miles: 8
- Time: 57:49
- Pace: 7:13
- Gain: 191
- Surface: Pavement
- Additional: NA
- Feelings: Felt very good and HR was much lower than when I did this last week.
- Weather: Can't remember
Diet Stats:
- Beers: 0
Running Stats:
- Miles: 6
- Time: 1:18:09
- Pace: 13:01
- Gain: 2,310'
- Surface: Dirt, Ice, Rocks, Trail, some street
- Additional: NA
- Feelings: Great but HR was a bit high.
- Weather: 30ish and maybe 10mph wind.
Diet Stats:
- Beers: 0
Running Stats:
- Miles: 8
- Time: 1:10:35
- Pace: 8:49
- Gain: 250'
- Surface: All on the dirt!
- Additional: NA
- Feelings: Great
- Weather: Warm for winter but slightly windy.
Diet Stats:
- Beers: 0
Saturday 16 Nov: Ponderous Posterior Fatass today. Did the fatass run plus some bonuses such as kindergarten rock at the Garden and then around the north side of the Garden trails over to balanced rock and then up Manitou to the Incline, continuing on up Rocky Mtn. and Mt. Manitou which are both new summits for me. From Mt. Manitou back down through experimental forest to Barr trail and back down to Ruxton splitting off on Intemann and up and over to Red Mountain (both summits) which is also new for me and back down and across intemann getting lost in upper Manitou and making my way back down and around the high school on intemann again and down through the graveyard to Crystal Park Rd. and back up that to Intemann and over to Section 16 and the top of RRCOS and all of the way to the farthest east ridge back down to 31st street! Great times and met some new friends!
Running Stats:
- Miles: 27.8
- Time: 5:19:36
- Pace: 11:30
- Gain: 6,657
- Surface: Everything including a rock climb.
- Additional: Haha. Just 12 oz curls after.
- Feelings: Great. A little fatigued the last few miles obviously.
- Weather: 60 and sunny!
Diet Stats:
- Beers: 3
Running Stats for run 1:
- Miles: 6.5
- Time: 57:39
- Pace: 8:52
- Gain: 44'
- Surface: Dirt path
- Additional: NA
- Feelings: Tired quads but able to have a great pace despite.
- Weather: 60, sunny, and slight breeze.
- Miles: 8
- Time: 1:03:30
- Pace: 7:56
- Gain: 170'
- Surface: Gravel/Pavement
- Additional: NA
- Feelings: Last few miles got a little rough on the pavement.
- Weather: Started upper 50s and got darker and colder to 40 deg.
- Beers: 3
Sunday, January 12, 2014
Training week 6 to 12 January 2014
Weekly Totals:
Miles: 70.8
Time: 13:29
Gain: 11,506'
Beers: 7
Monday 6 Jan: Hips were a little sore today after the treadmill last night. Still had a pretty feel good standard 8 mile loop at work. Signed up for Villa Sport with the fam today so it will be fun to introduce some swimming and whatnot. So just have to say that Chocolate Lasagna (2 servings) is not the best idea 45 min before a run. I had so stop less than half a mile before the end to unload that, but man it was good.
Running Stats:
Diet Stats:
Running Stats for run 1:
Running Stats for run 2:
Diet Stats:
Wednesday 13 Jan: Thought for a while that I wasn't going to get to squeeze in the run and today would be my rest day. Turned out I squeezed the normal lunch distance but at a tempo 7:30 pace. For the amount of miles stacked in the past 7 days, I'm surprised my body could handle it and could have gone faster. Anyhow, good day besides not warming up or cooling down. Did kind of bad on the food though.
Running Stats:
Diet Stats:
Running Stats:
Diet Stats:
Running Stats:
Diet Stats:
Saturday 16 Jan: After dinner last night, I realized that I forgot my shoes of all things for the Fatass so I went to REI and got the new pair I needed but hadn't budgeted for this month. I got the Brooks Pure Grit 2 because I have tried those before and liked them although the New Balance Minimus did feel great. After sleeping in the truck bed in the Superior COSTCO parking lot, I did the Boulder Frozen Front Range Marathon Fatass which I may do a separate blog entry for later. 28 Miles and over 8,000' of elevation gain made for a fun day in the windiest wind of my life. Is and 8:23 pace good for a Marathon? No not per mile... Total time. I think it was given the deep snow, wind, and elevation gain considering maybe less than 10 out of almost 60 starters even finished. I felt good to stroll into the finish as the first ones with a new friend who has placed top 10 at Leadville and has several other 100s under his belt.
Running Stats:
Diet Stats:
Running Stats: Actually feeling able to run many more, I choose today as a family day. Ran the treadmill at the gym with the wife. With the normal walking warmup and cooldown as prescribed by Dr. Maffetone, the middle 2 miles still went at an 8 minute per mile at the 155 Heart Rate MAF pace that I know so well.
Diet Stats:
Monday 6 Jan: Hips were a little sore today after the treadmill last night. Still had a pretty feel good standard 8 mile loop at work. Signed up for Villa Sport with the fam today so it will be fun to introduce some swimming and whatnot. So just have to say that Chocolate Lasagna (2 servings) is not the best idea 45 min before a run. I had so stop less than half a mile before the end to unload that, but man it was good.
Running Stats:
- Miles: 8
- Time: 1:10:22
- Pace: 8:47 (includes half mile jog and half mile walking cooldown)
- Gain: 250'
- Surface: 1/2 pavement, 1/2 gravel and snow
- Additional: NA
- Feelings: Hips a bit sore from treadmill the day prior.
- Weather: Low 20s and breezy but sunny.
Diet Stats:
- Breakfast: 2 Fried eggs and 2 slabs of ham, green tea with honey, and 2 cups black coffee
- Morning Snack: some chocolate candies at work
- Lunch: Early lunch gourmet salad with leftover bbq chicken and... CHOCOLATE LASAGNA
- Afternoon Snack: cup of snap peas, cup of almonds.
- Dinner: Lamb Chops with Mushroom, green onion, orange marmelade, and soy, cous cous, and brussel sprouts.
- Beers: 0
Running Stats for run 1:
- Miles: 6.02
- Time: 1:23:47
- Pace: 13:55
- Gain: 2,300'
- Surface: Packed snow mostly on trail
- Additional: NA
- Feelings: Legs a little sluggish for first 15-20 min (maybe cause I didn't really warmup) and then the light turned on and it was better from there.
- Weather: Low 30s and breezy but still dark.
Running Stats for run 2:
- Miles: 8
- Time: 1:07:50
- Pace: 8:28 (includes warmup and cooldown)
- Gain: 250'
- Surface: Pavement
- Additional: 3 circuits of the following- 25 decline situps, 10 pullups, 20 pushups
- Feelings: pretty spry. Didn't really feel this morning.
- Weather: Upper 40s to start with almost no wind, lower 40s with chilly breeze to finish.
Diet Stats:
- Breakfast: 2 hard boiled eggs, 2 slabs of ham, and 2 slices of habanero pepper jack cheese, 2 cups black coffee
- Morning Snack:
- Lunch: Cantaloupe, Beef Kielbasa, String Cheese, Broccoli, Cottage Cheese, and egg, cheese, and rice burrito.
- Afternoon Snack: Chocolate lasagna (post run today)
- Dinner: 2 servings of black bean and beef soup over rice and a side salad with ACV for dressing, and a large serving of ice cream for dessert.
- Beers: 0 (glass of Holy Cross Abbey wine)
Wednesday 13 Jan: Thought for a while that I wasn't going to get to squeeze in the run and today would be my rest day. Turned out I squeezed the normal lunch distance but at a tempo 7:30 pace. For the amount of miles stacked in the past 7 days, I'm surprised my body could handle it and could have gone faster. Anyhow, good day besides not warming up or cooling down. Did kind of bad on the food though.
Running Stats:
- Miles: 8
- Time: 59:32
- Pace: 7:26
- Gain: 192'
- Surface: Pavement
- Additional: NA
- Feelings: Great
- Weather: Upper 20s with a cool breeze but sort of sunny.
Diet Stats:
- Breakfast: Green tea with honey, emergen-c with garlic, echinecia, vitamin c, and astaxanthan, 2 hard boiled eggs, 2 cups black coffee, 1 serving oatmeal with brown sugar and raisins
- Lunch: Among many little chocolates at work also had snap peas, cured ham, string cheese, walnuts
- Afternoon Snack: 3/8 of a cheese quesadilla
- Dinner: 5/8 of a Red Baron Frozen pizza, 1 serving ice cream, 1 piece habanero cheddar cheese, some cottage cheese, a few berries
- Beers: 0
Running Stats:
- Miles: 9
- Time: 1:23:55
- Pace: 9:19
- Gain: 253'
- Surface: All Pavement
- Additional: NA
- Feelings: Pretty good but legs a little tired.
- Weather: Sunny, 30s and breezy.
Diet Stats:
- Breakfast: 2 Hard Boiled Eggs, Cheese, Ham, 2 cups black coffee, green tea with honey.
- Morning Snack: Chocolate candies at work.
- Lunch: Snap Peas, pistachios, turkey kielbasa, broccoli, cutie
- Afternoon Snack: Kneaders 1/2 turkey bacon sandwich and salad.
- Dinner: Lasagna, steamed broccoli, Ice Cream
- Beers: 0
Running Stats:
- NA
Diet Stats:
- Breakfast: Fancy Scrambled Eggs, Bacon, 2 Cups Black Coffee, Green Tea with Honey, Chai Tea with Cream and Blue Agave
- Morning Snack: Chocolate Candies
- Lunch: Cous Cous, Turkey Kielbasa, Snap peas, cutie, apple
- Dinner: Texas Roadhouse- 11oz Rare Sirloin Steak, Mashed Potatoes with Gravy, Salad with oil and vinegar, 2 Rolls with honey butter and half an order of Snake Bites
- Beers: 1
Saturday 16 Jan: After dinner last night, I realized that I forgot my shoes of all things for the Fatass so I went to REI and got the new pair I needed but hadn't budgeted for this month. I got the Brooks Pure Grit 2 because I have tried those before and liked them although the New Balance Minimus did feel great. After sleeping in the truck bed in the Superior COSTCO parking lot, I did the Boulder Frozen Front Range Marathon Fatass which I may do a separate blog entry for later. 28 Miles and over 8,000' of elevation gain made for a fun day in the windiest wind of my life. Is and 8:23 pace good for a Marathon? No not per mile... Total time. I think it was given the deep snow, wind, and elevation gain considering maybe less than 10 out of almost 60 starters even finished. I felt good to stroll into the finish as the first ones with a new friend who has placed top 10 at Leadville and has several other 100s under his belt.
Running Stats:
- Miles: 27.8
- Time: 8:23
- Pace: Moving pace 14:41
- Gain: 8,268'
- Surface: Ice, Dirt, Mud, Slush, Rocks, Deep Snow
- Additional: Are you kidding?
- Feelings: Great throughout. Never pushed hardest and always waited for the group.
- Weather: Upper 40s with 80 MPH gusts!
Diet Stats:
- Breakfast: 2 Hard boiled Eggs, Turkey Kielbasa, Black Coffee, Vitamin Water
- Morning Snack: Bacon
- Lunch: Almonds, Clif Shot, Dried Cranberries, Hammer Perpetuem
- Afternoon Snack: Clif Shot Blocks 1/2 Pack, Chips, Mountain Dew, Hammer Perpetuem, Dried Mango
- Dinner: Chipotle Steak Burrito
- Beers: 4 (Mountain Sun Brewery, all Java Porter)
Running Stats: Actually feeling able to run many more, I choose today as a family day. Ran the treadmill at the gym with the wife. With the normal walking warmup and cooldown as prescribed by Dr. Maffetone, the middle 2 miles still went at an 8 minute per mile at the 155 Heart Rate MAF pace that I know so well.
- Miles: 4
- Time: 37:28
- Pace: 9:22
- Gain: 0
- Surface: Rubber
- Additional: NA
- Feelings: Good. A little dehydrated still.
- Weather: Indoors
Diet Stats:
- Breakfast: Mushroom, Asparagus, Basil, and Mozzarella Omelet
- Lunch: Turkey Kielbasa, String Cheese
- Afternoon Snack: Snap Peas, Cashews, Wasabi Peas
- Dinner: Refried bean and cheese dip with chips and hot salsa
- Beers: 2
Sunday, January 5, 2014
Training Week 30 Dec 2013 to 5 Jan 2014
December Monthly Totals:
Miles: 226
Time: 43 Hours
Gain: 24,469'
Beers: 37 (plus half a dozen glasses of wine and several- at least 8 mixed drinks)
This Week Weekly Totals:
Miles: 60.8
Time: 9:14
Gain: 5,293
Beers: 5 (and 2 glasses wine and several mixed drinks on new years eve)
Monday 30 Dec: Off day today. The legs felt great despite the long fun run yesterday but I am trying to focus on spending time with the family and getting stuff down the house on my week of staycation. With more free time than normal and somehow I can't find the time to update this daily so today and tomorrow may not list all the food I ate because I can't remember what happened 2 days ago.
Running Stats:
Running Stats:
Diet Stats:
Wednesday 1 Jan: Hmmmm. Another nice but unneeded rest day although I was a bit sore from laying down the hammer yesterday. I just did stuff around the house all day that has been piling up. When you run a lot, that kind of happens so a stacation is nice. Got out to my sister's house for dinner and a movie testing their new surround sound too.
Running Stats:
Running Stats:
Diet Stats:
Running Stats For run 1:
Saturday 4 Jan: After going to bed a couple hours later than planned, today's run was not as early as hoped for. Got in a solid 15 miles by going most of the way to Peyton and back. Wanted all the way but thought wife had to leave by a certain time. It was a strong headwind with blowing snow for the way out and tail wind with blowing snow coming back. Only drank water for the distance. Had to drink a swig per song to keep it from freezing in the tube. Hopefully despite the snow, I can grab some gain and distance tomorrow. Wanting 25 miles and at least 5k of gain but we will see if that happens in the 5 degree weather and lots of snow up high.
Running Stats:
Diet Stats:
Running Stats:
Diet Stats:
Miles: 226
This Week Weekly Totals:
Monday 30 Dec: Off day today. The legs felt great despite the long fun run yesterday but I am trying to focus on spending time with the family and getting stuff down the house on my week of staycation. With more free time than normal and somehow I can't find the time to update this daily so today and tomorrow may not list all the food I ate because I can't remember what happened 2 days ago.
Running Stats:
- NA
- Did squeeze in 3 sets of 20 pushups while bathing my son.
- Breakfast: Black Coffee, Creamed Egg on Toast
- Lunch: Gourmet salad
- Dinner: Brined and Roasted chicken, and roasted vegetables (home grown potatoes, green and red bell, red onion, in olive oil and rosemary.
- Beers: 1
Running Stats:
- Miles: 8 + .3 cooldown
- Time: 58:05 + 4:47
- Pace: 7:14
- Gain: 44
- Surface: Gravel
- Additional: NA
- Feelings: Well other than an upset stomach at 3.8 and 6.1 miles, pretty good. Haven't turned it up like that in months.
- Weather: Strong headwind on the return 10-12+ mph
Diet Stats:
- Breakfast: coffee, Cheese Grits, 2 Fried Eggs, and 1.5 strips bacon
- Lunch: Bag full of mixed veggies and bag full of leftover meats, cheeses and water
- Afternoon Snack: Hot cocoa and coffee at the zoo.
- Dinner: Home made fondu
- Beers: 2 (and several mixed drinks)
Wednesday 1 Jan: Hmmmm. Another nice but unneeded rest day although I was a bit sore from laying down the hammer yesterday. I just did stuff around the house all day that has been piling up. When you run a lot, that kind of happens so a stacation is nice. Got out to my sister's house for dinner and a movie testing their new surround sound too.
Running Stats:
- NA
- Breakfast: Leftover Creamed Egg on toast and black coffee, and OJ
- Lunch: Leftover grilled eggplant, Annie's Mac and Cheese with Beef Kielbasa, and leftover roasted vegetables.
- Dinner: Artichoke and Green Chili appetizer on french bread slices with lots of melted cheese, chicken wrapped in bacon and cheese, whole wheat spaghetti noodles soaked in butter, steamed broccoli with melted cheese on top, 2 biscuits and home made popcorn.
- Beers: 2 (and 1 glass wine)
Running Stats:
- Miles: 8.01 + .45 Cooldown
- Time: 58:55
- Pace: 7:22
- Gain: 249'
- Surface: All paved
- Additional: finally decided to go for more. 3 sets of decline (45 degree) situps alternated with 3 sets of 10 full dead hang Marine Corps style pullups.
- Feelings: Felt pretty awesome
- Weather: 42 and 10 mph wind
Diet Stats:
- Breakfast: 2 Fried Eggs and 2 Slices Canadian Bacon, 2 Cups Black Coffee, and Green Tea with honey
- Lunch: String Cheese and Gourmet Salad with Roasted Chicken and ACV with Olive Oil Dressing.
- Afternoon Snack: Cup of Almonds, Cutie, and an apple
- Dinner: Ribeye Steak Fajitas, Black Refried Beans, and Cantaloupe
- Beers: 0
Running Stats For run 1:
- Miles: 5.94
- Time: 1:32:14
- Pace: 15:31
- Gain: 2,296'
- Surface: Rocky, Icy, Road ties and steep
- Feelings: Really great. The hammies started a little tight after 2 faster runs this week and my left arch was a little tender. Hoping to roll it on a tennis ball during the day today before the second workout and maintain MAF pace through today and stack on mileage with back to back long runs this weekend in the cold front that is coming in behind this unseasonably warm weather.
- Weather: Incline was strarting at over 40 degrees at 5:40 AM and was close to 45 when finishing. It was a little windy up high but not so bad as Falcon with the tree cover.
- Miles: 8.0
- Time: 1:06:06
- Pace: 8:15
- Gain: 174'
- Surface: All paved
- Additional: just up 7 floors a few times at work today like normal
- Feelings: Pretty good. Maintained MAF until the wind got bad and then went a little over
- Weather: Mid 50s and sunny but 15-20mph wind.
- Breakfast: 2 Hard Boiled eggs with 2 slices canadian bacon.
- Morning Snack:
- Lunch: Gourmet salad with feta, beef kielbasa and acv with olive oil
- Afternoon Snack: sugar snap peas, banana, cutie, apple
- Dinner: Potluck- 2 Pieces Pepperoni Pizza, 2 Breaded Drumsticks, salad, 4 chocolate chip cookies, 2 glasses sweet tea, home made mashed potatoes, chips with salsa and guac
- Beers: 0
Saturday 4 Jan: After going to bed a couple hours later than planned, today's run was not as early as hoped for. Got in a solid 15 miles by going most of the way to Peyton and back. Wanted all the way but thought wife had to leave by a certain time. It was a strong headwind with blowing snow for the way out and tail wind with blowing snow coming back. Only drank water for the distance. Had to drink a swig per song to keep it from freezing in the tube. Hopefully despite the snow, I can grab some gain and distance tomorrow. Wanting 25 miles and at least 5k of gain but we will see if that happens in the 5 degree weather and lots of snow up high.
Running Stats:
- Miles: 15.1
- Time: 2:13:54
- Pace: 8:52
- Gain: 154'
- Surface: 3ish inches of fresh snow over gravel
- Additional: NA
- Feelings: other than cold hands, I felt pretty good given the effort.
- Weather: 18 Degrees and hard blowing snow.
Diet Stats:
- Breakfast: Artichoke, Mushroom, and habanero cheese omelet with home made salsa and sour cream, 2 slices turkey bacon, cantaloupe, 2 cups black coffee
- Morning Snack: Hard Boiled Egg right after run
- Lunch: Gourmet salad with Ham and some cashews and cinnamon almonds
- Afternoon Snack: 3 Christmas cookies and hot cocoa
- Dinner: BBQ Chicken Thighs (2) and Butternut Squash, and Ice Cream
- Beers: 0 (glass of red wine)
Running Stats:
- Miles: 15
- Time: 2:12:34
- Pace: 8:50
- Gain: 2,376'
- Surface: Rubber
- Additional: Just on my feet most of the day as well as lifting lots of stuff around the house.
- Feelings: Pretty good but hot and sweaty since it was indoors.
- Weather: below zero outside. 60 inside.
Diet Stats:
- Breakfast: Eggs with veggies and cured ham with plain yogurt mixed with honey and blueberries.
- Morning Snack: slice of habanero pepper jack cheese
- Lunch: Was a later lunch but a subway foot long oven roasted chicken on honey grain oat and all the veggies. That new creamy Sriacha sauce is bomb diggity.
- Afternoon Snack: 4 Christmas cookies
- Dinner: Leftover bbq chicken thigh, chips and salsa, leftover butternut squash, and then a can of chicken and glass of strawberry milk post evening run.
- Beers: 0
Sunday, December 29, 2013
Training Week 23-29 December 2013
Weekly Totals:
Miles: 68.05
Time: 15:29:49
Gain: 7,271'
Beers: 12 (and 2 glasses of wine). The holidays seem like a good time to drink more when you are around family and friends and having fun.
Monday 23 Dec: This is the last real week of December so I want to make it memorable. I have off work from Christmas to New Year's Day so I really want to hit it hard (or at least as hard as I can without imposing too much on my family). I hope to get a Winter Centennial Peak summit and tons of elevation along with a goal for the first 70 mile week in training to finish the year strong especially after an easier week last week due to the hikes and cutting my long run short due to a fat dog. Today I started with a little over 9 miles. I did my standard double lap at work and found a new hill on the east side that was 1/4 mile each way that probably comes close to doubling the gain for the entire route. I felt great on the run today and MAF paces were pretty normal despite the weather in the mid-20s. Thank God (and my parents in-law) for the Smart Wool Arm Panties birthday gift.
Running Stats:
Diet Stats:
Running Stats:
Diet Stats:
Wednesday 25 Dec (Merry Christmas): No running today although I wanted to and didn't need the rest. It was a great day with family all the same though.
Running Stats:
Running Stats:
Diet Stats:
Running Stats:
Diet Stats:
Saturday 28 Dec: Unfortunately, today was a rest day. I wanted to run and ran out of time between recovery, rehydration, drying out gear, draining, cleaning, and refilling the hot tub, I sort of ran out of day light. It didn't help that I got home after 1 AM from the climb and was lacking sleep and still got up at 7:30 because I couldn't sleep anymore. The morning weather was nice but the afternoon a storm blew in and it wasn't pleasant weather for a run anyhow. This would have been the difference for a 70 mile week but my body probably needed the rest.
Running Stats:
Running Stats:
Diet Stats:
Monday 23 Dec: This is the last real week of December so I want to make it memorable. I have off work from Christmas to New Year's Day so I really want to hit it hard (or at least as hard as I can without imposing too much on my family). I hope to get a Winter Centennial Peak summit and tons of elevation along with a goal for the first 70 mile week in training to finish the year strong especially after an easier week last week due to the hikes and cutting my long run short due to a fat dog. Today I started with a little over 9 miles. I did my standard double lap at work and found a new hill on the east side that was 1/4 mile each way that probably comes close to doubling the gain for the entire route. I felt great on the run today and MAF paces were pretty normal despite the weather in the mid-20s. Thank God (and my parents in-law) for the Smart Wool Arm Panties birthday gift.
Running Stats:
- Miles: 9.15
- Time: 1:21:11
- Pace: 8:54 (includes warmup and cooldown walking and jogging)
- Gain: 257'
- Surface: Pavement
- Additional: NA
- Feelings: Great
- Weather: Started foggy and then burned off somewhat to some sun and maybe 5-7 MPH wind.
Diet Stats:
- Breakfast: Herbal Tea with Honey, Scrambled eggs with green chili, turkey bacon, and other veggies, 2 cups black coffee, and ACV in water.
- Morning Snack: Gourmet salad with ACV dressing and salami and some walnuts
- Lunch: Trying to kind of split up lunch to 2 snacks due to running mid day.
- Afternoon Snack: Leftover Chicken marengo and some almonds.
- Dinner: Random Asian scramble with meat and lots of veggies and Ice Cream for dessert.
- Beers: 0
Running Stats:
- Miles: 12.0
- Time: 1:52:48
- Pace: 9:24
- Gain: 739'
- Surface: Dirt, Ice, Snow etc.
- Additional: NA
- Feelings: Kind of slow and tight hamstrings after the sprint
- Weather: Upper 40s low 50s and super windy with 20 MPH wind.
Diet Stats:
- Breakfast: Egg Scramble, 2 Cups Black Coffee
- Morning Snack: NA
- Lunch: Gourmet Salad with meat and ACV with Olive Oil
- Afternoon Snack:
- Dinner: Christmas pre-dinner with Ham, Asparagus, Sweet Potatoes and Gluten Free, Non-Processed, Vegan, Pumpkin Pie that I made that turned out awesome.
- Beers: 3 (Widmer Bro's Alchemy and Bristol Bee Hive)
Wednesday 25 Dec (Merry Christmas): No running today although I wanted to and didn't need the rest. It was a great day with family all the same though.
Running Stats:
- NA
- Breakfast: Christmas Tradition Omelets with veggies and meat, topped with home made salsa and sour cream, Cream Cheese Braid, Bacon, and Cranberry/Grapefruit Salad
- Lunch: Breakfast was more of a Brunch so there was no lunch.
- Dinner: Christmas Dinner- Turkey, Gravy, Sweet potatoes, olives, cranberry jello salad, stuffing, cheese ball with crackers, apple and pecan pie. Had a 3 AM snack after stopping hiking of 1 ramen noodle package.
- Beers: 2 (and a glass of wine)
Running Stats:
- Miles: 8
- Time: 1:14:53
- Pace: 9:21
- Gain: 78'
- Surface: Gravel and dirt
- Additional: NA
- Feelings: Pretty good despite the wind.
- Weather: 40s and heavy wind from the north (maybe 12ish mph)
Diet Stats:
- Breakfast: Egg scramble with leftover omelet ingredients and 2 cups black coffee
- Lunch: Gourmet salad with meat and nuts with Balsamic and Olive Oil
- Afternoon Snack: NA
- Dinner: Leftover Christmas with ham, turkey, stuffing
- Beers: 4
Running Stats:
- Miles: 14
- Time: Moving time of 7:03:58 Total time out was about 22 hours.
- Pace: 30:13 from moving time
- Gain: 5,103'
- Surface: Snow and Rock!
- Additional: Yeah right
- Feelings: Friggin awesome throughout
- Weather: Low teens at night to single digits and mid 30s with virtually no wind all day. Maybe even warmer.
Diet Stats:
- Breakfast: Cereal Bar and Fruit leather
- Lunch: No official lunch but hiking food was a couple of gels, a couple fruit leathers, a couple fruit snacks, almonds, 4 oz package salmon, craisins, and shared a ramen when returning to tent
- Afternoon Snack:
- Dinner: Another ramen with a beer and a nasty gas station burrito
- Beers: 2
Saturday 28 Dec: Unfortunately, today was a rest day. I wanted to run and ran out of time between recovery, rehydration, drying out gear, draining, cleaning, and refilling the hot tub, I sort of ran out of day light. It didn't help that I got home after 1 AM from the climb and was lacking sleep and still got up at 7:30 because I couldn't sleep anymore. The morning weather was nice but the afternoon a storm blew in and it wasn't pleasant weather for a run anyhow. This would have been the difference for a 70 mile week but my body probably needed the rest.
Running Stats:
- NA
- Breakfast: Pancakes, 2 Fried over easy eggs, 1 strip of bacon, OJ, 2 cups black coffee
- Lunch: Gourmet salad with meat and balsamic with olive oil, and chips and salsa
- Dinner: Leftover Christmas dinner- Turkey with gravy, carrots and broccoli, cranberry jello salad (cocola salad), sweet potatoes
- Beers: 1 (+1 glass wine)
Running Stats:
- Miles: 24.9
- Time: 3:46:59
- Pace: 9:05 per mile including walking warm-up and cool down plus a couple of pee stops.
- Gain: 1,094'
- Surface: Mostly road with some dirt on side and the 4 mi of section 16 mud, ice, and snow
- Additional: 3 sets of 20 pushups at night! haven't done those in a while.
- Feelings: Awesome but knees hurt. No stomach issues although I only had 2 gels during along with Hammer Perpetuem concentrate every 15 mins and water.
- Weather: Start at around 19 degrees and warmed to maybe 26 with a good 8-10 mph wind so a bit chilly.
Diet Stats:
- Breakfast: Pancakes with maple syrup and butter, egg scramble with veggies, salsa, and sour cream
- Morning Snack: Post run leftover ham
- Lunch: Gourmet salad with summer sausage, ham and tons of veggies with ACV and olive oil.
- Afternoon Snack: 2 Chocolate Chip Cookies and 1 slice leftover gluten free, non-processed, vegan pumpkin pie.
- Dinner: Marinated, baked eggplant and Lamb Chops
- Beers: 0
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