Summary of Training Week Feb 9-15

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.

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:

• 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:

• 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'

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.

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:

• 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:

• 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'

Training Week 26 Jan to 1 Feb: Easy Week

Weekly Totals:

Miles Run: 21.8
Hours Run: 5:09
Running Elevation Gain: 2,789'

Miles Biked: 63.3
Hours Biked: 4:17
Biking Elevation Gain: 2,087
Total Power: 2860 kJ

Total Training Time: 9:26
Total Elevation Gain: 4,876


Summary: Recovery is the name of the game this week. Was planned for next week actually but after feeling run down and on the verge of being sick, I decided to cool it a bit before something bad happens. Almost too late... I should have realized last week when I did the b2b ride on sat with no sleep and then the long run on sun. I also should have taken key on sore muscles early into the run when I was struggling on pure ice and just called it a day early vs. toughing it out. That was for sure the cause of the overtraining and the onset of sickness that I still slightly can feel but I think my body was successful at fighting it off. Was never full blown sick so to speak. Just tetered on the verge for a few days as I kept effort easy. Hoping for a big week next week if the body is ready for it. Hardest part will be riding in weather. Will have to be willing to substitute indoor spins in loss of bike commutes to work that makes up the base of my mileage. Next week will just take on this week's plan and then resume from there on schedule. Should be nice and ripe for Salida with a good base! Getting excited. Was going to post this last night with my monthly summary but I had hope that I would get something in today. Turns out I am sicker than I thought I would still be at this point.

Mon 26 Jan: Didn't have to bike home this morning because I didn't ride in last night. Thinking it was a mistake to do the long bike back to back with the long run with literally no sleep inbetween. I had no time for recovery. Anyhow, today was just a short easy family hike at Homestead ranch park carrying the kiddo in a pack and a bike ride in to work. Weather was soooo good, it was hard to resist. I actually stayed up until afternoon to do this vs. sleeping in the morning like normal.

Running Stats:

• Miles: 1.5
• Time: 37:06
• Pace: 24:52
• AVG HR: NA
• Gain: 183'
• Weather: 60
• Route: East loop at Homestead Ranch park.

Biking Stats:

• Bike: Cross
• Miles: 13.9
• Time: 41:38 min
• Avg Speed: 20 MPH
• Power: 221 AVG Watts (552 kJ)
• AVG HR: Na
• AVG Cadence: 75
• Gain: 181'

Tues 27 Jan: 3 workouts today. Commute Home. A run on another beautiful day and then a commute back to work. Pretty much all my waking hours not at work... The run was a family deal. Put the kiddo in the bike trailer and had wifey pull him while I slogged out 6. Stopped at the park to play around at mile 5 and got back on the road to finish and cool down. Legs still tired from b2b longs last w no rest and quads still sore. The commute home in the morning, I pushed a little harder than usual and got under 55 min which is good for that. Ride back in I was taking it easy. It ended up only being 1 min slower than the usual. haha.

Running Stats:

• Miles: 6
• Time: 56:14
• Pace: 9:21
• AVG HR: NA
• Gain: 148'
• Weather:60
• Route: Path through hood to stapleton and back.

Biking Stats 1:

• Bike: Cross
• Miles: 13.9
• Time: 54:55
• Avg Speed: 15.2 MPH
• Power: 229 W avg (753 kJ)
• AVG HR: NA
• AVG Cadence: 75
• Gain: 859'

Biking Stats 2:

• Bike: Cross
• Miles: 14
• Time: 44:01
• Avg Speed: 19.1 MPH
• Power: 203W avg (537 kJ)
• AVG HR: NA
• AVG Cadence: 72
• Gain: 186'

Wed 28 Jan: Ass kicker ride home this morning. Forecast did not call for that much wind. 24 MPH headwind with 33 MPH gusts was what it was when I took off. I was offered a ride home by coworkers but I said you don't get Big Buckles by not training when it is windy lol. I just kept my head down and rythm solid but a bit slow and stayed patient. Eventually I made it. Really started feeling slightly sick this day. Was supposed to get a run in the afternoon but skipped it due to scheduling conflicts as well as getting in rest. By the eve, I was popping drugs. Oregano oil, echinecia, axtaxanthin, vitamin C, garlic etc and the fermented lemon tea.

Biking Stats:

• Bike: Cross
• Miles: 13.9
• Time: 1:16:16
• Avg Speed: 11 MPH
• Power: Off due to wind... 668 kJ
• AVG HR: NA
• Gain: 868'

Thurs 29 Jan:  Was going to do 2 runs today to make up for lost run yesterday and just not bike at all. Felt good about it when I got up early and was running shortly after 6 AM in the dark with the headlamp and the pup. Wasn't using HRM cause that thing is sucking right now. After warmup, I was feeling good carrying a ~8 M/Mi pace comfortably and not pushing and then pushed slightly to maintain that on the uphill portion. Soon as I started downhill around mile 5, I got this sharp pain in both quads that I experienced Sun during most of my long run and then again on Tuesday at the end. Still not healed all the way. By mi 5.6, I decided to walk for half a mile and see where I was. After trying to jog a couple times and still hurting, I pretty much walked it in and realized my body needs rest. This is not time to push it. Sure I could have pushed through at 8 min pace or for sure even 7 flat but it wasn't going to help me at this point. Training is all about being smart. This was my smart call. Second smart call was to make this week my easy recovery week vice next week. Throughout the day, I began to get a sore throat and kept popping drugs every 4 hours and trying to squeeze in extra sleep where possible.

Running Stats:

• Miles: 8
• Time: 1:19:45
• Pace: 9:58
• AVG HR: NA
• Gain: 167'
• Weather: Cold. 12 MPH N Wind.
• Route: Rock Island to Stapleton, Up to path and back through hood.

Fri 30 Jan: Easy week and I'm doing the incline... What? Yep that's right. Recovery incline baby. Still gotta get some verts. Recovery doesn't mean nothing. I also went a lot slower than normal. AVG HR was probably below 120. It sure was a great time spent with my sister though. First time the two of us have gotten together in a while. After still feeling about the same sick though. Not full blown but can tell the body is fighting. Poppin tons o pills still. Also filled up the Hot tub Today after a year drained and decided I need it for recovery. Was nice to sit in it tonight and soak it up with extra hydration after of course.

Running Stats:

• Miles: 6.3
• Time: 2:16:06
• Pace: 21:32
• AVG HR: NA
• Gain: 2,30'
• Weather: 30s
• Route: Mem Park, Incline and return via Barr.

Sat 31 Jan: Having a pretty good streak here I have noticed. This is the 19th Day in a row with some sort of training. Since I have been sick, the workout this evening was not hard. I was originally just supposed to commute to work but the wet snow today caused slippy conditions and 21 deg tomorrow with 14 MPH headwind doesn't sound fun on a sore throat. I ended up doing a low effort spin on the spinner for 40 min watching a vid of the Leadville course as I rolled on the little chain ring. Was great to break a sweat. Also of note, I got a good 3 hour mid day nap in to prepare for work tonight.

Biking Stats:

• Bike: Cross
• Miles: 7.6
• Time: 40:42
• Avg Speed:
• Power: NA
• AVG HR: NA
• AVG Cadence: 74
• Gain: 0

Sun 25 Jan: Nada today. And on the seventh twentieth day he rested. All good streaks come to an end at some point. This may just be my longest. After getting my beauty rest this morning and then watching the Superbowl, I was planning to at least ride to work today. Unfortunately, I woke up sicker than when I went to sleep. Darn sore throat. Popped more pills and drove into work like a clown. I did order some winter biking shoes last night so that will be fun to finally have warm toes while I ride. I was going to get Neoprene booties but couldn't find something I liked and didn't want to spend $200 on winter shoes although I plan on being a lifetime Mustachian bike commuter. If I was a true Mustachian, I would have probably just put flat pedals and rocked the mountaineering boots but instead I found the consumer left inside me to get some winter shoes on sale for $90. Just twice what I was about to spend on booties that may have lasted through just this one winter. Hopefully I feel better tomorrow so I can resume training. If not, it may just be a couple of easy spins or short low effort runs until I am 100%. No need to kick myself while I am down as it won't make me better.

January 2015 Monthly Training Summary

Actual Numbers:
Miles Run: 221.7
Miles Biked: 273.2
Total Running Time: 39:48
Total Biking Time: 16:52
Running Elevation Gain: 24,993
Biking Elevation Gain: 7,428

Total miles:  494.9
Total Time: 56:40
Total Gain: 32,421'



Loose Training Goals From Dec for this month:

Miles Run: 200
Miles Biked: 150
Total Running Time: 34 Hours
Total Biking Time: 15 Hours
Running Elevation gain: 25,000'
Biking Elevation Gain: 12,000'



As you can see I did pretty decent with my monthly Goals. Actually got in more biking than I wanted. Funny thing is that I did a 'rest' week this week instead of next week as scheduled. Listening to the body is key and I needed this week apparently. After getting consistent last month, the theme this month is adding in biking as I realized that it is something that has to be worked. That is the trick for Leadman. You cannot count on being a good runner and it carrying you through for the biking. While I'm sure I would finish in the cutoffs, I as always want more so I am determining the delicate juggling act of the two events to see just what will produce the best results. This week I got the cyclist's training bible by Joe Friel and have been studying what it takes to be a good great cyclist. I take volumes that Joe puts out for biking and then am basically slicing it in half and doing what I already know how to do with the running half. At this point I am not worried about biking technical skills as much as general fitness. I have a pretty good array of MTB skills already and I'm sure I will get plenty refined as I get trail time throughout the season. Looking at this month last year, I logged a total of 51 hours for actually my second biggest month of that year. It was all running though so still my highest running month. I believe 50+ hours a month from now until Leadman should sit me pretty right. While I wish there were always time for more, this is aggressive enough for me to feel confident in my results this year. Last Feb was a sad month with only 29 hours of training so it shouldn't be hard to beat. In fact, I am hoping to double last Feb. Here is to aiming high! I would also like to see my weight drop into the 170s again as I am still hovering around 181 to 182. Not willing to give up beer though. Just going to continue the mostly clean eating I do and for the most part try to maintain a lower carb diet.

Looking on to what is in store from Feb. Joe Friel (My virtual coach) via his book has shown that I need to get better with planning so I created a periodized spreadsheet that peaks at the Leadville Trail Marathon for the first time of the year and worked backwards with 4 week base and build blocks that are 3 weeks hard, 1 week easy. Because I took an easy week one early the last of Jan, I will be looking for 4 hard weeks in Feb with one easy week the first one of March. A good bit of this bulk will be the still base building but same laser focus on running preparing for the Salida Run Through Time Marathon in Mid March. I want to do this while still maintaining my increased bike load. Since January saw the gradual increases week to week, Feb will be the name of keeping that consistent. Last week of Feb, I am looking for one of my largest volume weeks of the entire training season at 18 hours as far as time for the week. Weeks after that will begin to end base building so intensity will increase and time will slightly decrease to accommodate. I will also begin upping intensity a bit that week for the running so I can get my speed back up where it should be for the Marathon. As always I plan to listen closely to my body and give it a break when needed so I won't burn out or get injured. This mean taking an extra day off here or there or an early training week as needed to ensure I stay healthy. Missed days are not always bad when it comes to training. As athletes hear time and time again... Training+Rest=Progress. You have to respect both parts. The training times and elevation gains are most important for me to hit over mileage as mileage can vary depending on if I ride road vs. MTB vs. trainer vs. in the wind etc. It will all be dependent on weather. For running, I plan to just stay consistent and hopefully log some weeks with close to 60 miles while still having the bike lingering in the background. I do hope for more time on the dirt for riding though if the weather allows for it.

Loose Training Goals For Feb:

Miles Run: 200
Miles Biked: 450
Total Running Time: 35 Hours
Total Biking Time: 25 Hours
Running Elevation gain: 25,000'
Biking Elevation Gain: 12,000'

Until next month...

See you at the top!