Wednesday, June 24, 2015
One of the best days of the year
Bike to Work Day! Why can't every day be like this? Think how many less cars there would be even if they did this once a week. My normal 8 mile ride to work turned into 17ish miles as I hit up 4 food stops. Got in 3 breakfast burritos, 2 donuts, yogurt, coffee, and a bowl of fresh fruit. Also got some free Pearl Izumi cycling socks and a bag of coffee beans from the local coffee shop. Great way to start the day as long as I don't fall a sleep at my desk.
Monday, June 22, 2015
And So It Begins
Yep Leadman is here. The race series started on Saturday with the Leadville Marathon which means summer is now officially here. Where the hell did the time go. Funny how I feel like I have not done enough to get myself ready. Looking back all I am thinking is what if I would have done this or that. So it goes.
Headed up on Friday morning after a 5:30am run with Rebecca to chill out and get a ride in with JP in the afternoon. We got in an easy 12 or so miles with some climbing. It was hot which was a warning to what is to come the next day.
The next day on Saturday the Leadville Marathon went OK. My overall time was better than expected but looking back at it there is a lot of room for improvement. I ended up with a 9 min PR on this course with a 4:42:44 but I should have been in the mid 4:30's. Strava data. The heat was an issue, I am just not quite used to it yet but that should improve over the next 7 weeks as summer has finally hit the front range with 80 plus degree days.
A huge thanks to Bob for giving a place to crash up in Leadville. Only 18 days to the 50 mountain bike and 50 run weekend.
Can't beat this type of recovery.
Headed up on Friday morning after a 5:30am run with Rebecca to chill out and get a ride in with JP in the afternoon. We got in an easy 12 or so miles with some climbing. It was hot which was a warning to what is to come the next day.
The next day on Saturday the Leadville Marathon went OK. My overall time was better than expected but looking back at it there is a lot of room for improvement. I ended up with a 9 min PR on this course with a 4:42:44 but I should have been in the mid 4:30's. Strava data. The heat was an issue, I am just not quite used to it yet but that should improve over the next 7 weeks as summer has finally hit the front range with 80 plus degree days.
A huge thanks to Bob for giving a place to crash up in Leadville. Only 18 days to the 50 mountain bike and 50 run weekend.
Can't beat this type of recovery.
Monday, June 15, 2015
Much Needed Recovery Week
Felt really wore out last Sunday so decided to make this a recovery week which I have not had for 5 weeks averaging 19.5 hours a week during that time. It was over due. Felt lazy doing so especially after reading this article from Gym Jones. A lot of truth in that article even though it gets a little extreme when applied to endurance sports I think.
Anyways the hours for this week. Not much but a good solid effort at Mount Evans Ascent in 2:12 for 1st in age group and a solid bike ride on Sunday. Would have rode longer on Sunday but the saddle sores I developed at ERock the previous were hurting like hell. Need to get those healed up so riding might be light the next week.
The first Leadman race is this Saturday with the marathon. As of right now we will be running the same course as they did in 2014 so I don't have to hear JT bitch about it being a different course. Not sure how I am going to train this week. Make it a running week and train through the marathon, make it an easy week, ect. Still pondering that. Feeling somewhat normal this morning for the first time in over a week so not sure if I want to push myself back down the rabbit hole, maybe I should? Isn't that part of training? Lots to ponder still.
Anyways the hours for this week. Not much but a good solid effort at Mount Evans Ascent in 2:12 for 1st in age group and a solid bike ride on Sunday. Would have rode longer on Sunday but the saddle sores I developed at ERock the previous were hurting like hell. Need to get those healed up so riding might be light the next week.
The first Leadman race is this Saturday with the marathon. As of right now we will be running the same course as they did in 2014 so I don't have to hear JT bitch about it being a different course. Not sure how I am going to train this week. Make it a running week and train through the marathon, make it an easy week, ect. Still pondering that. Feeling somewhat normal this morning for the first time in over a week so not sure if I want to push myself back down the rabbit hole, maybe I should? Isn't that part of training? Lots to ponder still.
Sunday, June 7, 2015
I'm a little tired tonight
Going to keep this week's post short.
Biggest week that I have ever done time wise, almost 24 hours. If you want to see the daily breakdown you can click here. I am not going to type all that out on here. Needless to say, I am tired which is fine. With the work commitments that I have this week it will be a forced recovery week for me so I buried myself a little on purpose. 2 weeks to the start of Leadman! Now the question is do I train hard through the first events of Leadman or back off and try to hold onto fitness? Have some thoughts on this and some thoughts from others but still processing it all.
Here is how this week breaks down
Also got this poster in the mail on Friday, it will be hanging in the garage gym shortly.
Thanks to JT for letting me crash at his house last night so we could do some miles on Pikes today. Always good to get out with these guys.
Biggest week that I have ever done time wise, almost 24 hours. If you want to see the daily breakdown you can click here. I am not going to type all that out on here. Needless to say, I am tired which is fine. With the work commitments that I have this week it will be a forced recovery week for me so I buried myself a little on purpose. 2 weeks to the start of Leadman! Now the question is do I train hard through the first events of Leadman or back off and try to hold onto fitness? Have some thoughts on this and some thoughts from others but still processing it all.
Here is how this week breaks down
Also got this poster in the mail on Friday, it will be hanging in the garage gym shortly.
Thanks to JT for letting me crash at his house last night so we could do some miles on Pikes today. Always good to get out with these guys.
Sunday, May 31, 2015
Over 20 and 80- Biggest so far!
Biggest week of the year. Finally broke the 20 hour barrier for the week. Very pleased with how the volume and work is coming together even though The Dirty Thirty 50K was shorter than expected yesterday due to being a dumbass. I missed a turn and reran a loop twice.
Breakdown for the week
Now quick over view of the month of May and before you ask, yes this Leadman training is turning into a part-time job. This was my biggest month EVER time wise (82 hours!). I am very pleased where I am at right now. Got a PR on the Greenland course, marathon PR at Colfax, and a 10K PR at Bolder Boulder. Yes it ended with a DNF due to getting off course at Dirty Thirty but that was just a planned training run anyways and I was felt great the whole time which is a win in my book. Things are coming together.
I am thinking June should be about the same maybe a little bit more more due to the family being out of the country for the whole month and that I am flying solo. About 8 more weeks of solid training time before the taper for the 100s and lots more work to do. Gotta keep training smart and listening to my body.
Breakdown for the week
Now quick over view of the month of May and before you ask, yes this Leadman training is turning into a part-time job. This was my biggest month EVER time wise (82 hours!). I am very pleased where I am at right now. Got a PR on the Greenland course, marathon PR at Colfax, and a 10K PR at Bolder Boulder. Yes it ended with a DNF due to getting off course at Dirty Thirty but that was just a planned training run anyways and I was felt great the whole time which is a win in my book. Things are coming together.
I am thinking June should be about the same maybe a little bit more more due to the family being out of the country for the whole month and that I am flying solo. About 8 more weeks of solid training time before the taper for the 100s and lots more work to do. Gotta keep training smart and listening to my body.
Tuesday, May 26, 2015
Year to Date Check In
On my lunch SLOG aka jog today where I was forced to run 9 minute pace due to how trashed I am from the last 3 days I started to wonder, "How much volume have I done so far this year?". I knew that I have been putting up 17-19 hour weeks which I have never done before so I had to run the report and check when I got back to my desk.
Yep, rolled over 300 hours on the year in the last couple of days and it is not even the end of May. Should be around 315 by the end of May if not more. Doing work!
Yep, rolled over 300 hours on the year in the last couple of days and it is not even the end of May. Should be around 315 by the end of May if not more. Doing work!
Monday, May 25, 2015
Bike Focused Week (May 18-24)
Not the week I was hoping for. I was hoping to hit over 200 miles on the bike but between the weather and a TUV audit at work it was a real challenge to get out on the bike. Due to the audit at work I needed my car to drive files between the sites my company has in Louisville so riding my bike to work was out, the weather was shit anyways most of those days and I ended up in the gym at lunch. I was able to make up some of it over the weekend with long rides on both Saturday and Sunday up in the hills. Saturday was a bunch of laps on Lookout Mountain with Ray which got me 52 miles with 6700 feet of gain. Sunday was the Lariat Loop with a side of Genesee Mountain, this netted me 43 miles with 4500 feet of gain. So 95 miles and 11,200 feet of gain on the MTB in 2 days. Not bad.
Speaking of the gym I spent too much time in the gym this week lifting hard. Not the best idea the week after a marathon PR. Pretty sore and wore out all week. Live and learn.
Snap shot of the week. (Click to Enlarge)
This goes into the next week report but extremely pleased with my Bolder Boulder 10k time this morning, ended with a 38:07 which is also a PR at the 10K distance for me. So in May I have PRed at Greenland course, my overall marathon time, and my overall 10K time. This worries me, am I peaking to soon? Or should I keep doing what I am doing? Or should I push even harder? I feel slow and tired but keep PR'ing. Not sure what to do here. 25 days to the Leadville Marathon and the start of Leadman. Still have the Dirty Thirty next weekend too which will be most of my running miles for the week I think. This week a Balanced Focused week which is always challenging to do.
After the Bolder Boulder went and did the Crossfit workout Murph. What is Murph you ask? Here is the low down:
-----------------------------
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
------------------------------
Yes this is what the movie Lone Survivor is based on. This sucked doing 2 hours after finishing the Bolder Boulder. Came in at 39:42 which is actually a good time and really surprised myself. The funny part is I thought the pullups would be the issue but it was the pushups that took all my time. The pullups you could work through in sets of 2 and it was not bad but the pushups killed the arms. Looking forward to doing this every Memorial Day.
Have a great week everyone!
Speaking of the gym I spent too much time in the gym this week lifting hard. Not the best idea the week after a marathon PR. Pretty sore and wore out all week. Live and learn.
Snap shot of the week. (Click to Enlarge)
This goes into the next week report but extremely pleased with my Bolder Boulder 10k time this morning, ended with a 38:07 which is also a PR at the 10K distance for me. So in May I have PRed at Greenland course, my overall marathon time, and my overall 10K time. This worries me, am I peaking to soon? Or should I keep doing what I am doing? Or should I push even harder? I feel slow and tired but keep PR'ing. Not sure what to do here. 25 days to the Leadville Marathon and the start of Leadman. Still have the Dirty Thirty next weekend too which will be most of my running miles for the week I think. This week a Balanced Focused week which is always challenging to do.
After the Bolder Boulder went and did the Crossfit workout Murph. What is Murph you ask? Here is the low down:
-----------------------------
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
------------------------------
Yes this is what the movie Lone Survivor is based on. This sucked doing 2 hours after finishing the Bolder Boulder. Came in at 39:42 which is actually a good time and really surprised myself. The funny part is I thought the pullups would be the issue but it was the pushups that took all my time. The pullups you could work through in sets of 2 and it was not bad but the pushups killed the arms. Looking forward to doing this every Memorial Day.
Have a great week everyone!
Sunday, May 17, 2015
Run Focused Week (May 11-17)
Solid week all around! Would have liked to get a little bit more
vertical in this week but I can not complain considering I ended the
week with the Colfax Marathon and getting a Boston qualifying time for
2016! I will take that any day. I got my BQ the day after a 36
mile/5,000ft of gain MTB ride up and down Lookout Mountain and at the end of a big run week. Think the
fitness is really starting to come around, just need to be careful not to over
do it.
Look at the week (click to enlarge)
As far as the Colfax Marathon goes I started off super easy and just cruised to what felt like an easy long road run pace up to mile 13ish then decided I would do a few miles at a higher effort to get in a better workout. When I hit mile 18 I looked at my watch and started running the math in my head and realized if I could keep sub 7:25 miles for the next 8 miles I could get my Boston qualifying time and PR. Game on! Finished in a solid 3:11:44. Ran the first half around 1:41 (with 4 potty breaks), then dropped a 1:30 half to finish it out. I think this was the best run race I have done in a long long time. Sitting here tonight I am not trashed, just a little sore in the hips from all the concrete. Even took the dogs out for another super easy 3 miles when I got home.
Love looking at these splits.
This week is going to be a bike focused week so I should only get about 30-40 miles running. That should help with recovery from the marathon.
(Photos taken at mile 26 by Melody Drummond)
Look at the week (click to enlarge)
As far as the Colfax Marathon goes I started off super easy and just cruised to what felt like an easy long road run pace up to mile 13ish then decided I would do a few miles at a higher effort to get in a better workout. When I hit mile 18 I looked at my watch and started running the math in my head and realized if I could keep sub 7:25 miles for the next 8 miles I could get my Boston qualifying time and PR. Game on! Finished in a solid 3:11:44. Ran the first half around 1:41 (with 4 potty breaks), then dropped a 1:30 half to finish it out. I think this was the best run race I have done in a long long time. Sitting here tonight I am not trashed, just a little sore in the hips from all the concrete. Even took the dogs out for another super easy 3 miles when I got home.
Love looking at these splits.
| split | time | mi | pace | |
| 1 | 8:45.2 | 8:45.2 | 1 | 8:45 |
| 2 | 7:54.7 | 16:39.9 | 1 | 7:55 |
| 3 | 7:28.8 | 24:08.6 | 1 | 7:29 |
| 4 | 7:26.3 | 31:35.0 | 1 | 7:26 |
| 5 | 8:24.9 | 39:59.8 | 1 | 8:25 |
| 6 | 7:24.9 | 47:24.7 | 1 | 7:25 |
| 7 | 7:44.3 | 55:09.0 | 1 | 7:44 |
| 8 | 7:33.0 | 1:02:42.0 | 1 | 7:33 |
| 9 | 7:16.1 | 1:09:58.1 | 1 | 7:16 |
| 10 | 7:19.0 | 1:17:17.1 | 1 | 7:19 |
| 11 | 7:13.9 | 1:24:31.0 | 1 | 7:14 |
| 12 | 7:16.6 | 1:31:47.6 | 1 | 7:17 |
| 13 | 7:46.6 | 1:39:34.3 | 1 | 7:47 |
| 14 | 6:59.9 | 1:46:34.2 | 1 | 7:00 |
| 15 | 7:20.8 | 1:53:54.9 | 1 | 7:21 |
| 16 | 6:58.9 | 2:00:53.8 | 1 | 6:59 |
| 17 | 6:49.5 | 2:07:43.3 | 1 | 6:49 |
| 18 | 6:51.9 | 2:14:35.2 | 1 | 6:52 |
| 19 | 6:57.7 | 2:21:32.9 | 1 | 6:58 |
| 20 | 6:41.1 | 2:28:14.0 | 1 | 6:41 |
| 21 | 6:38.0 | 2:34:52.0 | 1 | 6:38 |
| 22 | 6:48.4 | 2:41:40.4 | 1 | 6:48 |
| 23 | 6:57.8 | 2:48:38.2 | 1 | 6:58 |
| 24 | 6:59.2 | 2:55:37.4 | 1 | 6:59 |
| 25 | 6:53.4 | 3:02:30.8 | 1 | 6:53 |
| 26 | 6:30.6 | 3:09:01.4 | 1 | 6:31 |
| 27 | 2:44.1 | 3:11:45.5 | 0.41 | 6:36 |
This week is going to be a bike focused week so I should only get about 30-40 miles running. That should help with recovery from the marathon.
(Photos taken at mile 26 by Melody Drummond)
Wednesday, May 6, 2015
Recovery Focused (May 4-10)
Pretty cool that I came across this article at the beginning of a "recovery" week. There are a lot of things in here that I need to get better at. Yes I know that it is gym focused but this can be applied across the board to any athlete.
Key points for me to think and focus on.
1. Better stress management - I get worked up and stressed out over things that I just need to let go. How can I tell things are starting to pile up? When I start yelling at other drivers on my 8 mile drive commute to work. I mean really? It is only a 15 minute drive.
2. Recovery Practices- Really really really need to be better about getting work in EVERY night on the roller or with the stick. I was doing good for about 2-3 weeks and felt great. Need to really focus on this the upcoming months leading into Leadman.
3. Recovery workouts- Been doing ok here but could be better. Easy means easy. A lot of time my recovery jogs turn into a moderate effort and I need to knock that off.
Best quote from the article to think about: "The training is the easy part. What happens the other 22 hours of the day is where the battle will be won or lost. Remember that when you leave the gym, the real work begins."
I know I have posted this before from Gym Jones but love this chart from the article. (click to enlarge)
So as far as this week goes. All of the god damn rain this week really kind of forced it to be more of a recovery week than in past recovery weeks I have planned. First of all the MTB race that was scheduled for Saturday was cancelled due to mud. Yes I had a 60 mile MTB race planned on a recovery week. Little more gym time this week due to the rain but that is all good and a great jog Sunday with JP and James at Lair O' Bear. Overall it was a good recovery week.
Click to enlarge
This week will be a more "run" focused week with the Colfax Marathon coming at the end of the week. Not planning on racing or running for time but just to use it as a long run. Been wanting to run it for a few years for fun so figured why not. Not sure yet what mileage goals I will shoot for this week on the run and bike but just play it by ear daily.
Have a great week everyone!
Key points for me to think and focus on.
1. Better stress management - I get worked up and stressed out over things that I just need to let go. How can I tell things are starting to pile up? When I start yelling at other drivers on my 8 mile drive commute to work. I mean really? It is only a 15 minute drive.
2. Recovery Practices- Really really really need to be better about getting work in EVERY night on the roller or with the stick. I was doing good for about 2-3 weeks and felt great. Need to really focus on this the upcoming months leading into Leadman.
3. Recovery workouts- Been doing ok here but could be better. Easy means easy. A lot of time my recovery jogs turn into a moderate effort and I need to knock that off.
Best quote from the article to think about: "The training is the easy part. What happens the other 22 hours of the day is where the battle will be won or lost. Remember that when you leave the gym, the real work begins."
I know I have posted this before from Gym Jones but love this chart from the article. (click to enlarge)
So as far as this week goes. All of the god damn rain this week really kind of forced it to be more of a recovery week than in past recovery weeks I have planned. First of all the MTB race that was scheduled for Saturday was cancelled due to mud. Yes I had a 60 mile MTB race planned on a recovery week. Little more gym time this week due to the rain but that is all good and a great jog Sunday with JP and James at Lair O' Bear. Overall it was a good recovery week.
Click to enlarge
This week will be a more "run" focused week with the Colfax Marathon coming at the end of the week. Not planning on racing or running for time but just to use it as a long run. Been wanting to run it for a few years for fun so figured why not. Not sure yet what mileage goals I will shoot for this week on the run and bike but just play it by ear daily.
Have a great week everyone!
Monday, May 4, 2015
Not a bad week (April 27-May 3)
I can live with this week. Would have liked to have more biking mileage but like I said in my last post I am not willing to give up my gym/weights/crossfit time yet but will come mid July. Good weekly overall volume with the Greenland 50k race thrown in there on Saturday.
Speaking of Greenland 50k it did not go quite as planned. The goal was to just jog the whole thing with very little walking. I figured that would be a good goal since the last 2 50k's that I have ran this year I did a bunch of walking due to walking with JT, steep hills, issues, ect. Well about mile 27 issues started popping up again, yes my famous glass stomach issues. Every time I started jogging my core cramped and I puked, even downhill. Now I could have pushed it the last 3 miles and put myself into a deep hole for the next few days but decided since this was supposed to be a "training" run I would just walk it in and live to train another day. Walked the last 3 miles in about 43 minutes and still finished in 5:02 which is a PR for me on that course. When I got done, I went to the car and chugged a big bottle of Gatorade and laid down for a bit. 30 minutes later I was fine. Yep, once again I did not drink enough. Thought I did but nope. Oh well, lesson learned again for the 100th time.
As I was looking at my weekly volume this week I started wondering where am I year to date? What have I done since Jan 1st when I signed up for Leadman? So I ran that report from the training log. Should be interesting to see what the total numbers are come taper time in Aug. I don't plan on really tapering for the first events of the series, maybe a mini taper for the 50 ride and run in July. The real taper will start around Aug 1st.
This week is suppose to be a "recovery" week but I am really not sure how to approach this once again. I have been messing up my "recovery" weeks the last couple of times. I do have a 60 mile MTB race this Saturday which will throw a wrench in the week. Any suggestions? I am all ears.
Have a great week everyone!
Speaking of Greenland 50k it did not go quite as planned. The goal was to just jog the whole thing with very little walking. I figured that would be a good goal since the last 2 50k's that I have ran this year I did a bunch of walking due to walking with JT, steep hills, issues, ect. Well about mile 27 issues started popping up again, yes my famous glass stomach issues. Every time I started jogging my core cramped and I puked, even downhill. Now I could have pushed it the last 3 miles and put myself into a deep hole for the next few days but decided since this was supposed to be a "training" run I would just walk it in and live to train another day. Walked the last 3 miles in about 43 minutes and still finished in 5:02 which is a PR for me on that course. When I got done, I went to the car and chugged a big bottle of Gatorade and laid down for a bit. 30 minutes later I was fine. Yep, once again I did not drink enough. Thought I did but nope. Oh well, lesson learned again for the 100th time.
As I was looking at my weekly volume this week I started wondering where am I year to date? What have I done since Jan 1st when I signed up for Leadman? So I ran that report from the training log. Should be interesting to see what the total numbers are come taper time in Aug. I don't plan on really tapering for the first events of the series, maybe a mini taper for the 50 ride and run in July. The real taper will start around Aug 1st.
This week is suppose to be a "recovery" week but I am really not sure how to approach this once again. I have been messing up my "recovery" weeks the last couple of times. I do have a 60 mile MTB race this Saturday which will throw a wrench in the week. Any suggestions? I am all ears.
Have a great week everyone!
Thursday, April 30, 2015
April Numbers
As always I feel like I could have done more but with that said it was still a solid month. I would have liked to hit more miles on the bike and run but I will always say that no matter how much I do. I know I could jump the total mileage up quite a bit if I spent that 10 hours I spent in the weight room biking or running instead but I am not willing to give that up. I feel healthier overall and my joints don't hurt like they usually do when training for a 100. I actually jump out of bed in the mornings verses rolling out of bed all stiff so that is a win. Did do another 50k this month and my first MTB race which was 50 miles. Solid 70 hour month, second month in a row over 70 total hours.
May is going to be a big month hour wise I think, I have 2 50Ks, a marathon, and a MTB race planned. So yes a long race every weekend. Greenland 50k this Saturday. Jogging it as a long easy run. Also taking ideas for a race kit to wear for the MTB races in Leadville.
Going to be a fun month! Oh yeah- 50 days until the start of Leadman.
(click to enlarge)
May is going to be a big month hour wise I think, I have 2 50Ks, a marathon, and a MTB race planned. So yes a long race every weekend. Greenland 50k this Saturday. Jogging it as a long easy run. Also taking ideas for a race kit to wear for the MTB races in Leadville.
Going to be a fun month! Oh yeah- 50 days until the start of Leadman.
Sunday, April 19, 2015
April 13th -19th
Solid run focused week. Would have been closer to 85ish miles if the weather on Thursday and Friday would not have happened. I skipped a 10 miler that was planned on Friday due to hail during lunch time and skipped the 2nd run on Thursday. Did get in a solid run on Saturday doing the Rattler 50K down in Colorado Springs. Just jogged it out with JT enjoying the day and catching up. I could feel the volume of the week on my legs so this was good solid work.
This week is supposed to be a bike focused week with my first ever mountain bike race on Saturday down in Castle Rock. Needless to say I am a little freaked out about it. Good to get this freaked out feeling out of the way before the start of Leadman I guess. Not sure outside of the race how many more miles on the bike I will be able to do this week due to work and life commitments happening this week but I will give it my best shot. I was thinking 200 miles at first but I think that would be a huge stretch, just hope to be over 100-120 with some running and lifting mixed in.
Totals for this week.
Came across this blog post this week and thought it good stuff to keep in mind as we setup our training the last few months heading into race season.
This week is supposed to be a bike focused week with my first ever mountain bike race on Saturday down in Castle Rock. Needless to say I am a little freaked out about it. Good to get this freaked out feeling out of the way before the start of Leadman I guess. Not sure outside of the race how many more miles on the bike I will be able to do this week due to work and life commitments happening this week but I will give it my best shot. I was thinking 200 miles at first but I think that would be a huge stretch, just hope to be over 100-120 with some running and lifting mixed in.
Totals for this week.
Came across this blog post this week and thought it good stuff to keep in mind as we setup our training the last few months heading into race season.
These are the principles that I use to guide me on journey on the Functional Path:
# 1 Have a current accurate road map - Start with a plan, execute it, and evaluate it constantly
# 2 Think big picture - Build and rebuild the complete athlete
# 3 Fundamental movement skills must be mastered before specific sport skills can be acquired and advanced training undertaken
# 4 Learn to use the ground - Build & rebuild the athlete from the ground up
# 5 Train the core as the center of the action
# 6 Train sport appropriate - You are what you train to be
# 7 Build a work capacity base appropriate for your sport
# 8 Train Linkage - Connect toenails to fingernails
# 9 Think Long-Term - Training is cumulative
# 10 The individual athlete is the focus - Recognize, train and rehab the individual
Photo credit Pikes Peak Sports
# 1 Have a current accurate road map - Start with a plan, execute it, and evaluate it constantly
# 2 Think big picture - Build and rebuild the complete athlete
# 3 Fundamental movement skills must be mastered before specific sport skills can be acquired and advanced training undertaken
# 4 Learn to use the ground - Build & rebuild the athlete from the ground up
# 5 Train the core as the center of the action
# 6 Train sport appropriate - You are what you train to be
# 7 Build a work capacity base appropriate for your sport
# 8 Train Linkage - Connect toenails to fingernails
# 9 Think Long-Term - Training is cumulative
# 10 The individual athlete is the focus - Recognize, train and rehab the individual
Wednesday, April 15, 2015
Sunday, April 12, 2015
"Recovery" week... whatever
Not sure this was a real recovery week like it should have been. Yes the overall mileage from both the bike and run are down but the overall time is only down 2ish hours from last week and the vertical is higher this week. At least everything this week was at an easy pace with the exceptions of the climbs on Saturday's real mountain bike ride I did at Green Mountain in Lakewood. Hard to keep the effort low when you are grinding up a steep rocky single track on a bike.
Overview Hours/Mileage for the week (started tracking mobility/massage work also this week)
Changing the order of my weeks this next 4 week cycle making next week a run focused week since I have another 50K next week down in Colorado Springs, Rattler 50K. The only goal of the week is to do more run mileage than the last run focused week which was 3 weeks ago in Moab with 60 miles of running and 70 miles of cycling. This week should be lighter than that on the bike but hopefully heavier on the run.
Mountain biking on Green Mountain in Lakewood
Summit of Green Mountain in Boulder
Overview Hours/Mileage for the week (started tracking mobility/massage work also this week)
Changing the order of my weeks this next 4 week cycle making next week a run focused week since I have another 50K next week down in Colorado Springs, Rattler 50K. The only goal of the week is to do more run mileage than the last run focused week which was 3 weeks ago in Moab with 60 miles of running and 70 miles of cycling. This week should be lighter than that on the bike but hopefully heavier on the run.
Mountain biking on Green Mountain in Lakewood
Summit of Green Mountain in Boulder
Tuesday, April 7, 2015
March 30th- April 5th Training
Solid week of balance training with a lot of it coming on the weekend. The kiddo was in the hospital half the week with a C-Diff infection and this made the week way more challenging to try and balance "life". He is slowly recovering but lost about 11% of his 110 pound body weight, getting down to 97 pounds and looks like a starving child from Africa but at least he is eating again now and went back to school for the first time yesterday (Monday) in almost 3 weeks, progress that Ashley and I are very happy about. Now we just need to keep working on rebuilding his gut flora health and get some muscle and weight back on him slowly.
Anyways, last week's "balance" training. Most of the vertical was done on the weekend, with a 4K trail run on Saturday (double Mesa trail crossing) and 5K ride on Sunday, with him in the hospital vertical during the week was not possible. Also started tracking mobility work in the log but not sure I will keep doing that or not.
This week I have marked as a "recovery" week but not really sure what that is going to mean and what I should do. Getting into the groove of turning out 16-19 hour weeks has been fun and cutting that back to what? That is what I am trying to figure out. I have a fear that by cutting it back to far I will get lazy and will struggle getting back into this groove that I am currently in. Yesterday was not a good start to a "recovery" week. I had yesterday off work so I hit up a 8.5 mile 3K trail run in the Boulder hills followed directly by a Crossfit workout, that is not a recovery day. I guess I will play it by ear all week. In my mind I think going easy the rest of the work week (Tues-Fri) and then get back to a long run and ride over the weekend? Or so I cut the volume on the weekend also? First world problems.
Lot of truth in this.
Have a great week!
Anyways, last week's "balance" training. Most of the vertical was done on the weekend, with a 4K trail run on Saturday (double Mesa trail crossing) and 5K ride on Sunday, with him in the hospital vertical during the week was not possible. Also started tracking mobility work in the log but not sure I will keep doing that or not.
This week I have marked as a "recovery" week but not really sure what that is going to mean and what I should do. Getting into the groove of turning out 16-19 hour weeks has been fun and cutting that back to what? That is what I am trying to figure out. I have a fear that by cutting it back to far I will get lazy and will struggle getting back into this groove that I am currently in. Yesterday was not a good start to a "recovery" week. I had yesterday off work so I hit up a 8.5 mile 3K trail run in the Boulder hills followed directly by a Crossfit workout, that is not a recovery day. I guess I will play it by ear all week. In my mind I think going easy the rest of the work week (Tues-Fri) and then get back to a long run and ride over the weekend? Or so I cut the volume on the weekend also? First world problems.
Lot of truth in this.
Have a great week!
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