A Trailrat's Adventures......

Shad Mika

“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” - Thomas A. Edison

Monday:

-- Slept almost 11 hours last night and I did not even workout yesterday. Tells me how much this cold is wrecking my body, I never sleep that long unless I just did an epic workout or race.

10 AM: 1:15 at the gym -- huge PR on my Snatch at 140lbs, up from 125lbs.

Warmup: Rowing, mobility and drills

Snatch 5-5-3-3-1-1-1 : 2025 lbs
Sets
5 Snatches | 95 lbs
5 Snatches | 100 lbs
3 Snatches | 105 lbs
3 Snatches | 110 lbs
1 Snatch | 130 lbs
1 Snatch | 135 lbs
1 Snatch | 140 lbs

-then-

AMReps 8 mins (4,8,12,...): 24's + 4 reps
AMReps in 8 mins:
4 Dumbbell Snatches, 30% 1RM
4 Burpee Over Dumbbells
8 Dumbbell Snatches, 30% 1RM
8 Burpee Over Dumbbells
12 Dumbbell Snatches, 30% 1RM
12 Burpee Over Dumbbells
16 Dumbbell Snatches, 30% 1RM
16 Burpee Over Dumbbells
20 Dumbbell Snatches, 30% 1RM
20 Burpee Over Dumbbells
24 Dumbbell Snatches, 30% 1RM
24 Burpee Over Dumbbells
4 Dumbbell Snatches, 30% 1RM

--then--

15mins of core work

3 PM: 3 miles averaging 8:20pace. Easy few miles around the open space by the house to gauge how the body feels. Not great but not like yesterday when I bailed on the long run so that is good.

-- Skipped the Monday night spin class with Paula tonight, she went solo. Back is a little wrecked from pulling weeds over at the house for 3 hours this afternoon to get it ready for the renters who are moving in over the weekend.

Tuesday:

8 AM: 6.5 miles averaging 8:30pace. Easy jog on the trails by the gym. About 2 mins into the run the wind kicked up and turned into a blizzard. Super slow due to going into the wind on the way out and could not see. Crazy weather.... full ice beard when I got done.

10 AM: 1 hour at the gym

Warmup: Airbike, mobility and drills

AMRAP 15 mins: 9 rounds + 4 Assisted Handstand Push-ups + 8 Toes-to-bars + 3 Assisted Pistols | 231 reps
15:00 AMRAP:
4 Assisted Handstand Push-ups
8 Toes-to-bars
12 Assisted Pistols

Wednesday:

Noon: 1 hour at the gym

Warmup: Running, mobility and drills

FT: 13 mins 12 secs
5 Deadlifts, 80% 1RM | 275 lbs
Run, 400 m
10 Deadlifts, 70% 1RM | 245 lbs
Run, 400 m
15 Deadlifts, 60% 1RM | 205 lbs
Run, 400 m
20 Deadlifts, 50% 1RM | 175 lbs
Run, 400 m
25 Deadlifts, 40% 1RM | 155 lbs
Run, 400 m

3 PM: 9 miles w/ 1600ft of vert averaging 9min pace. From Kings in Boulder up Bear Canyon- Mesa- Stunk Canyon- road up to NCAR then back to Kings. I really liked the mixture of roads and trails on this loop. Of course my dumb ass had road shoes on so was slipping and sliding even more than normal on the mud and snow on the Mesa trail but all good.

Thursday:

-NOTE: Weight check in: Nope, forgot with having to get in a run before heading to the airport.

7 AM: 7.2 miles averaging 8:10pace. Easy early morning run in the open space by the house with Venus before heading to the airport. Her longest dog jog yet with me. Think the fact it was 30 degrees outside really helped her. Never worried about pace and just jogged, it was nice...

-- Heading to Las Vegas this morning for a wedding on Friday. No it is not for Paula and I, it is for her nephew. Leave on Thursday morning and back in the afternoon on Saturday. Nice short trip and hopefully will get a run in the desert tomorrow outside of the city before the wedding. We will see. Did goof around in the airport and posted a photo of us outside a wedding chapel in the airport on Instagram and Facebook. Yes people did fall for it considering my history. LOL.

Friday:

9 AM: 4.8 miles w/ 2200ft of vert in 1:27. Turtlehead Peak outside of Las Vegas in the Red Rocks area. Such a cool area! Did lose the trail a few times but that is nothing new when running in the desert. I do that a lot in Moab as well. Paula did her own hike on a different trail to a lake in the middle of the desert. Wish we had more time to explore the park but only had a few hours this morning before a wedding this afternoon. Plan on coming back at some point.

-- Hurried back to Vegas to make her nephew's wedding. You could say we had a great time! It seems we clean up pretty good too.

Saturday:

-- To tired from the travel when I got home to get out. Between the travel, drinking, eating like shit, and lack of sleep for 2-3 days I had nothing today so took a rest day.

Sunday:

6 AM: 10 miles w/ 2800ft of vert in 2 hours. 2 laps of Mt. Santias early this morning catching sunrise up top on the first lap. Had plans to do 4 laps but bailed after 2 due to my low back aching (where my injury was) and how tired I am from the travel (getting up at 4am this morning was dumb). Need to get back on track this coming week for sure with the Salida Marathon next weekend. I plan on using it as a long supported run and not race it. I am not in good enough shape to race it right now which is fine.

Total Weekly Numbers

Shit week for the most part. Between the nasty head cold and travel to Vegas I was way low on miles this week. Plan was for 65 or so, only got 40 and change. Oh well, onwards and upwards. At least the cold has finally passed as of last Thursday and got to explore some in the desert around Vegas so that is a positive. Now need to decide if I am going to sign up for Pikes or not this year....

Shad Mika

“It is not how we live in the light that enlightens us, it is how we live in the dark.” - Rune Lazuli

Monday:

9:30 AM: 5.6 miles w/ 400ft of vert averaging 8:05pace. Monday Dog Jog date with Venus! Easy loop from Sterns Lake hitting all the hills. Super chill but she was on fire pulling the first mile per usual then settled in. She did not drag the last mile or so like she has been the past few weeks so I am thinking she is getting in better shape.

3:30 PM: 1:20 at the gym. Went early before class to get in my core work since we were going straight to spin class afterwards.

6 PM: Bike 15.1 miles in an hour. Spin class with Paula this evening, becoming our normal Monday night thing to help her get ready for Unbound. Miles are according to the bike computer on the spin bike. Mailed it in today and did not give it the effort I have in the past. Tired this evening.

Tuesday:

--Woke up with a nasty head cold this morning, so frustrating. Tested in the evening before bed after it getting worse and worse throughout the day but tested negative for COVID so that is good. Hopefully it says that way.

9 AM: 11 miles w/ 1800ft of vert averaging 8:45pace. Easy laps of NCAR starting from King Soopers. Run up to NCAR then down to the start of the houses then back up twice. Awesome run this morning. Can beat it when it is 60 degrees outside and sunny on a Feb morning. Holy shit balls!

3:30 PM: 1:30 at the gym. Spent the first 30mins stretching and using the Theragun. Much needed for I was really stiff from the run this morning.

Warmup: Airbike, mobility and drills

3 RFT: 11 mins 13 secs
3 rounds of:
30 Back Squats, 35% 1RM | 85 lbs
30 Push-ups
30 Box Jumps, 24 in

-then-

15 mins of core work afterwards.

Wednesday:

9:30 AM: 9.25 miles w/ 700ft of vert averaging 8min pace. Couple of easy out and backs on the Dirty Biz loop from the Coalton Trailhead. Felt like I was going easy but really wiped afterwards, must be this damn head cold I woke up with yesterday. Followed this up with 35 mins in IR Sauna I have to try and kill this bug quicker.

-- Day 1 of a photo shoot for a supplement company. Not sure how I got roped into this but it was fun. Day 1 was going to be out on the trails running. Original plan was to do this at Matthew Winters Park but it was closed due to mud so called an audible to North Table Mountain. Little chilly out there from 2:30 to 6pm but was interesting to see what went into this.

Thursday:

-NOTE: Weight check in: Forgot again... need to get better so I don't go back to where I was.

7 AM: 9.25 miles w/ 800ft of vert averaging 8:25pace. Easy out and backs on the Dirty Biz loop again this morning. Had plans to go run in Boulder but was a little bit on a time crunch so stayed closer to home. Spitting rain a little bit and 39 degrees so a little chilly. Was able just to grind it out today. This cold is still kicking my ass.

-- Day 2 of the photo shoot. Today we did a gym session which I was excited about. We all know how much I love the gym but I was never used. Oh well, little bummed about that but whatever. Still fun to see the process.

Friday:

10 AM: 1 hour at the gym with Paula

Warmup: Rowing, mobility and drills

FT: 7 mins 43 secs
50 Air Squats
5 Push Jerks, 50% 1RM | 95 lbs
40 Air Squats
10 Push Jerks, 50% 1RM | 95 lbs
30 Air Squats
15 Push Jerks, 50% 1RM | 95 lbs
20 Air Squats
20 Push Jerks, 50% 1RM | 95 lbs
10 Air Squats
25 Push Jerks, 50% 1RM | 95 lbs

1 PM: 8 miles w/ 1200ft of vert averaging 8:35pace. Easy couple of times up NCAR again. First lap from Kings then down to the start of the houses, back up then back to Kings. Been loving this run lately as you can tell. The plan was to do 1:45 but had a call at 2pm I had to take so today's run was cut short.

-- Headed up to Staunton State park this evening to volunteer for the Run Up For Air from 5pm to Midnight. This will get my Hardrock volunteer hours out of the way for the year. Such a fun time!! One more thing out of the way for the year.

Saturday:

10 AM: 5 miles w/ 700ft of vert averaging 8:20 pace. Run from King's up to NCAR and back again. Was supposed to do 1:45 again today but I am wiped from not getting home until 3am last night from RUFA and waking up at 7am. Body aches and cold is kicking my ass, prob from lack of sleep.

Spent the rest of the day working at the house to get it ready for the renters to move in next Wed. That will be a huge stress relief once that gets to going.

Sunday:

ZERO--- Sat in my car for 30-40 mins at the trailhead trying to get myself to run. Got out twice to start walking but turned around both times after less than 100ft and returned to the truck to just sit there. I even wrote an email to start dropping out of my 100s while sitting in the truck at the trailhead but never hit send. Thank god...... In a really bad head space today. Drove home instead of running and went back to bed for the rest of the morning and actually slept 2 more hours. Combo of the cold, body aches, and depression from it all this week. Just tired of constantly grinding with nothing but issues happening. Between the achillies, the cold, and body aches I was just over it. I just want to feel normal and train. Mentality wiped out today and it showed for I ate like shit all day as well which is a sign that I am going down the rabbit hole.

Total Weekly Numbers

Week started off great but on Tuesday woke up with a nasty head cold that took its toll on me as the week went on. Tested for COVID 3 times this week and all negative so was not that but felt like it. Got to the point that I could not grind out anything else after the lack of sleep on Friday night. Body just said "Fuck off". After sleeping almost 12 hours last night (Sunday) I will slowly get back to normal training this week hopefully which will be a challenge in itself with a short trip to Las Vegas later in the week for a wedding. No not my wedding....

Shad Mika

“If the highest aim of a captain were to preserve his ship, he would keep it in port forever.” - Thomas Aquinas

-- So as I said last week, I would share the results of the challenge at the gym the past month as I cleaned up my diet for it. I gain a lot over the holidays (over 10 pounds) eating/drinking anything and everything in sight. I chose to follow the following macros of around 100g of fat, 200g of carbs and over 200g of protein per day and tracked everything I ate in MyFitnessPal. This was an experiment for the most part because that is on the low end for carbs for an endurance athlete and super high on the protein end. I based the protein off this research study to see what would happen. https://www.cell.com/cell-reports-medicine/fulltext/S2666-3791(23)00540-2#%20 . The only rules for diet was limit seed oils which are in all processed foods and no alcohol. For workouts I followed my normal running program for this time of year of around 40-50 miles per week and did at least 20 CrossFit sessions this month which is what I try to do every month. So nothing new for the most part besides diet. I would say that my running was limited even due to achillies issues I have been dealing with the past 2 plus months.

With that said, below are the before and after numbers. I would say I got great results in 4 weeks and honestly felt great overall. There were days where I did my long runs that were challenging but that can be addressed by adding more carbs on those days during the run. I was doing them with no calories and only electrolytes which was challenging after the 2 hour mark.

-- Now can I maintain it or get leaner as I start ramping up the miles without losing to much muscle mass? That is the question. And how do I do that? Keep the protein that high? Increase the carbs some? Got some more experimenting to do. Thanks to NoCoast CrossFit for putting this on, they do this every year which is great to set yourself up on a positive note for the upcoming year.

Monday:

10 AM: 1:10 at the gym

Warmup: Rowing and mobility

50-40-30-20-10: 28 mins 31 secs
50-40-30-20-10 reps of:
Assault Bike Calories
Row Calories
Burpee

--then--

15 mins of core work from Dan

2 PM: 3 miles averaging 9min pace. Easy dog jog around the neighborhood. Tired after the workout this morning.

6 PM: Bike 18.2 miles in just over an hour. Spin class with Paula this evening, becoming our normal Monday night thing to help her get ready for Unbound. Miles are according to the bike computer on the spin bike. Tired after this today, lots of cardio today.

Tuesday:

7:30 AM: 11.1 miles w/ 1800ft of vert averaging 8:40pace. Easy laps of NCAR starting from King Soopers. Run up to NCAR then down to the start of the houses then back up twice. Awesome run this morning. Could feel the ankle but was not effecting me today.

Noon: 1 hour at the gym.

Warmup: Rowing, mobility and drills

FT: 12 mins 27 secs
40 Deadlifts | 75 lbs
40 Hang Power Cleans, 40% 1RM | 75 lbs
4 Rope Climbs
30 Deadlifts | 75 lbs
30 Hang Power Cleans, 40% 1RM | 75 lbs
3 Rope Climbs
20 Deadlifts | 75 lbs
20 Hang Power Cleans, 40% 1RM | 75 lbs
2 Rope Climbs
10 Deadlifts | 75 lbs
10 Hang Power Cleans, 40% 1RM | 75 lbs
1 Rope Climb

Took 2 attempts on last rope climb, grip gave out halfway up and came crashing down

--The photos that the race took in Missoula on Saturday were finally released today. Good times!!!!

Wednesday:

6:45 AM: 1:15 at the gym

3 PM: 6 miles w/ 500ft of vert averaging 8:15pace. Easy out and back on my Costco loop. Super chill run and was surprised how tired my legs were from the box jumps this morning. We did not do that many. Had to cut it a little bit shorter than planned to meet Darian for he was helping me get my big ass couch out of my house. It is almost clear for the renters. Did come across this big guy at the turn around point of the run. Had to have been 15ish or so pounds, he was huge.

Thursday:

-NOTE: Weight check in: None this week.

10 AM: 1:05 at the gym

Warmup: Airbike, mobility and drills

4x 3 mins RemReps: 78 reps | 23, 17, 18, and 20
4 rounds, 3 mins each, of:
15 Ski Ergs
25 AbMat Sit-ups
max rep Toes-to-bars | 23, 17, 18, and 20
Rest 1 min

--then--

bunch of planks afterwards.

2 PM: 9 miles w/ 1400ft of vert averaging 8:35pace. Started at Kings and ran up to NCAR, back down to the start of the neighborhood then back up followed by another half hill coming half way down. Really loving this road lately for some reason, been doing 1-2 times a week this month. Think it is because I actually feel like I am running hills without slogging through the snow/mud or ice on the trails.

Friday:

7 AM: 8.9 miles w/ 2400ft of vert averaging 11:30pace. Lap of Mount Santias and Anemone. Snowed about an inch last night so the trails were slicker than expected. I thought they would still be good due to so little snow but there was still some ice under the snow from the last storm, especially on the rock stairs on both trails so it slow going. Little bummed it was all socked in with fog so no sunrise photo but fun morning!

--- Took a day off from the gym, just needed it and was a workout that had muscle ups and squat snatches, these lifts do not put me closer to my goals this year while a little bit of rest does.

This evening Paula and I got tickets for the opening night of Reel Rock 18 which always starts in Boulder then travels around the country. Been a few years since I have been to one but they are so much fun watching people do incredible things in nature.

Here are the 4 main films of the show: https://reelrocktour.com/pages/rr18-films .

If you have never been to one of these shows do it... you can also order it online and watch it at home but there is something about being in the theater with others that share your passion for the outdoors.

We were really bummed but we turned around on the way to Boulder due to the icy road conditions and all the other idiot drivers out there during rush hour. Was not worth it.... Guess I will be ordering it online after all.

Saturday:

8:30 AM: 10.7 miles w/ 1100ft of vert averaging 8:35pace. Easy run with the boys in Bailey doing what we call Mini Mags. Have not done this route since before Hardrock last year so good to be back. Awesome ending at the Cutthroat Cafe for breakfast afterwards. Super chill with Don, Donnie, Jeff, and Darian in about 3-4 inches of fresh powder on the dirt road. Lots of talk of plans this coming year along with some trash talk of course. I was honestly wrecked after this run in the afternoon. I think it is due to the running on snow in the tire tracks on the road, lot of uneven surfaces. Been a bit since I have done that and could really feel it in all the stabilizer muscles and in the achillies after the run, especially after sitting right afterwards for the hour drive home.

Sunday:

8 AM: 15.6 miles w/ 3000ft of vert averaging 9:40pace. Easy cruise from Mount Sanitas trailhead up Sunshine Canyon and back down. Little quicker pace than last time but not much, slower coming down though. Little worked today in the legs and energy wise for whatever reason but got it done.

Total Weekly Numbers

Really slacking in my recovery/stretching this week so I will need to work on that so I don't end up hurt again. Ankle/Achillies is still there but managing it for the most part. Saturday's run set it off some with the uneven footing on snow. Also let go of my diet for the most part the past 7-10 days falling off the wagon hard, need to get back on that as well. Overall a good week, most mileage I have done in a week since the 100 miler in Nov. Building time again.

Shad Mika

“What good is the warmth of summer, without the cold of winter to give it sweetness.” - John Steinbeck

Monday:

10 AM: 1:15 at the gym

Warmup: Airbike, mobility and drills

AMRAP 20 mins: 10 rounds + 4 Chest-to-bar Pull-ups | 304 reps
20:00 AMRAP:
5 Chest-to-bar Pull-ups
10 Wall Balls, 20 lbs
15 Kettlebell Swings, 53lbs

--then--

15 mins of core work before I got called back to work.

-- took the bikes to the car wash this afternoon to wash them down from yesterday. HAAA!! So epic.

6 PM: Biking (spin) 18.8 miles in 1 hour according to the bike computer. Spin class with Paula at Vasa. Trying to keep up with doing this at least once a week. My issue is when I workout after 6pm I don't sleep well which happened tonight, was up later than normal then up Tuesday morning at 3am.

Tuesday:

7 AM: 11 miles w/ 2200ft of vert averaging 9:30pace. Easy up and down Flagstaff road from the Ranger Station. Super chill for the most of the run. The road was way slicker than I was expecting to be. Even got into an argument with a driver telling me that I should not be allowed to run on the road, it is just for cars. He actually pulled over in the middle of the road (there is no shoulder) and started yelling at me. Fucking asshole....

Noon: 1 hour at the gym

Warmup: Rowing, mobility and some drills... mostly mobility

50-40-30-20-10: 13 mins 15 secs
50-40-30-20-10 reps of:
AbMat Sit-up
Row (calories)

--no time for core work afterwards today.

5 PM: Walk 2 miles in 32mins... just an easy dog walk to move the joints some. Sore this afternoon.

Wednesday:

7 AM: 8.5 miles w/ 850ft of vert averaging 8:10pace, Easy cruise from Coalton Trailhead up the wall to HWY 128 going out and back heading west hitting all the rolling hills. Still some icy spots where the snow melted across the road and refroze overnight so had to be careful but mostly clear. One of my go to routes when the trails are a mess.

Noon: 1 hour at the gym

Warmup: Airbike, mobility and drills

5x 2 mins RemReps: 96 reps
5 rounds, 2 mins each, of:
12 Front Squats, 50% 1RM | 95 lbs
max rep Burpee Box Jump Overs, 24 in | 21, 20, 18, 18, and 19
Rest 2 mins

Thursday:

-NOTE: Weight check in: Final weigh in for the challenge at the gym was this morning. Results turned out pretty damn good. More in a separate post next week when I get back from Missoula.

6:45 AM: 1:15 at the gym.

Warmup: Airbike, mobility, and drills

10 RFT: 11 mins 48 secs
10 rounds of:
10 Push-ups
5 1 Arm Kettlebell Push Jerk (Right Arm)s, 44 lbs
5 1 Arm Kettlebell Push Jerk (Left Arm)s, 44 lbs
10 Kettlebell Sumo Deadlift High-pulls, 44 lbs

--then--

20mins of core work.

-- Flew to Missoula right after the gym to visit Dad for the weekend. Had plans to get in an afternoon jog up there but we ended up day drinking instead. First drinks I have had since New Years. I feel every bit of those 6 cocktails I had the next this morning......

Friday:

11 AM: 3.2 miles w/ 2000ft of vert in an hour. Easy lap of Mount Sentinel to check out the course for tomorrows race. Steep motherfucker.. Tomorrow should be interesting. I am impressed that the winner last year was able to keep 52mins per lap, crazy....Took about 38 mins just to reach the top which was only 1.9 miles away. Came down the shorter steeper way.

Saturday:

3 PM: Running Up For Air 3 hour- Mount Sentinel 8.43 miles w/ 3950ft of vert in 1:55. RUFA Missoula edition. Signed up for the 3 hour race from 3pm to 6pm since I was in town visiting dad. Fun race and super fun format they have. Each loop is just under 2000ft of gain in 4.2 miles. The uphill is 1.75 miles w/ 2000ft (little different route than I took yesterday) then it is a nice easy downhill single track that is 2.5 miles so not nearly as steep and easy to bomb down with packed snow. Ended up in 4th and could have easily taken 3rd if I would have known who was in what race. Also had time to do a 3rd lap which also would have gotten me 3rd but had dinner plans and the achillies was starting to ache some. I think I will be coming back here next year for the 6 or 12 hour race. They put on a great race. Who else wants to go next year?

Sunday:

8 AM: 6.5 miles w/ 1300ft of gain averaging 11min miles. Easy walk/jog on the trails on Blue Mountain by dad's house before heading to the airport to head home. Super chill for it took about 1.5 miles for the achillies to let go, it was super tight from yesterday's race. When you hit 4,000ft the snow starts and was over my ankle which made things slow going as well, first and only tracks past 4000ft.

--On the way home got this news.... so sad... He may have been the best chance to see the 2 hour marathon barrier broken during an official race in my lifetime. He had such a bright future in the sport. Damn it.

Total Weekly Numbers

Some what a down week timewise with no long run this weekend and travel but at least I got in some good vertical. Should be back to a larger week this week at home and hopefully the ankle will hold up as the miles increase. Only a few weeks until the Salida Marathon in March.

A Trailrat's Adventures......

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