February 9th- February 15th

"I never looked at the consequences of missing a big shot. Why? Because when you think about the consequences you always think of a negative result." - Michael Jordan

Monday:

--  Forgot to add this to last weeks post.  Thank you Rebecca... that was quite the surprise and I am super grateful... Tahoe 200 in 2027 is a full on go now.  I guess there is no backing out now.

6 AM:  30mins Garage Gym Session- Light Legs

Warmup: Airbike, Crossover, and mobility

Box Back Squats
3x10 @ 135lbs

Barbell RDLs
3x10 @ 95lbs

Single leg calf raises
3x10 @ 25lbs

J-Curls on a slant board
3x10 @ 35lbs

11 AM: 7 miles averaging 7:45pace.  Easy shakeout doing a large lap around the CTC and a neighborhood from work. Super chill today just to get some blood flow into the knee some which felt better afterwards then before. Super windy out as well which just gave me another reason to keep everything chill today.  Tired today which seems to be the norm lately.

--- 20mins in the hot tub this evening after dinner to get ready for the heat this weekend in AZ.

Tuesday:  

-- Took a rest day today to see if that helps the bothersome right knee come around a little bit before Black Canyon 50K this weekend. Would rather take a day off now verses pushing through on training that does not matter (easy run today) and have to take even more time off.    

-- Did at least jump in the hot tub for 20mins this evening... at least I did something that may help for the weekend.

Wednesday:

7 AM:  38min Garage gym session

Warmup: Rowing, Crossover, Mobility

DB Incline Press
3x10 @ 40lbs

DB Chest Flies
3x10 @ 22.5lbs

Pull-up
30 strict breaking up as needed

3 Rounds
30sec Plate upright row @ 25lbs
30sec Plate Steering Wheel @ 10lbs
60sec recovery

DB Skull Crushers
3x10 @ 22.5lbs

DB Bicep Curls
3x10 @ 22.5lbs

11 AM:  8.4 miles averaging 7:15pace.  Worked from home today due to having to take the van in for some repairs so ran out the door over lunch. Easy pace is not much different than trail 50K pace for me so basically ran at dream race pace for Black Canyon (around 7:30s). Did throw in some 30sec strides at the end just to touch a faster pace a little bit. Knee was still there but seem to be less noticeable after 4 miles.

-- 20mins in the hot tub this afternoon as well..  Last session before we leave at 3:30am tomorrow morning.

Thursday:  

11 AM:  6.3 miles w/ 500ft of vert averaging 9min pace.  Landed in Phoenix early this morning and had to wait until 3pm to check into the house we rented so went for another shakeout jog to test the knee. Still there but better than it has been. Did a bunch of loops at Papago Preserve Park in Phoenix. This is right in the middle of the city but it feels like you are out in the middle of the desert instead. Such a little gem of a park.  Slow pace today because I was always looking at my phone trying to find the trails I needed to be on.

-- Went out to dinner this evening but had to take Paula on her first Waymo ride.  I could not stop laughing.

Friday:

10 AM:  4 miles w/ 500ft of vert averaging 10:30pace.  Went up to Black Canyon City Trailhead about an hour north of Phoenix to hit up the First Endurance shakeout run with the Boulder Boys.  Super chill run on the Black Canyon Trail with about 30ish people.  Afterwards heading over to packet pickup to get checked into the race for Sunday.

--  Went straight from the shakeout run and race check in to the Cubs Spring Training field in Phoenix to meet the rest of the people from the house as they had to check in for the Mesa Half Marathon on Saturday.  Such a cool field and we had a blast there.

Saturday: 

10 AM:   3 miles averaging 7:45pace.  Short shakeout jog with Taylor mid morning around the neighborhood of the house rental.  Super chill 2 laps around a small lake.  Spent the morning before this watching and cheering on others from the house who were doing the Mesa Half Marathon.  Most everyone in the house ended up getting a PR.  Awesome morning... game time for me tomorrow.

Sunday:  

7:30 AM: Black Canyon 50K - 31.5 miles w/ 2500ft of vert averaging 8:34pace or 4:30:16 total time.  Not my best race for sure.  Been a while since I have been humbled like that so that just means it was needed.  There was a half an hour delay at the start due to the buses being late but that was good for me, gave me time to use the restroom without any lines (I was dropped off by friends).  Started out great and mostly kept a 7-7:30 min average up until about mile 22 when the wheels fell off.  My knee started locking up some then my hips started flaring up shortly after that.  Needless to say the last 9ish miles turned into a walk/jog to the finish so not to cause anymore damage. I went from being on a 3:45 finishing pace to just getting it done which of course about 50 people passed me during that time frame.  All good, another ultra finish I guess.  

Super proud of Paula getting a finish here as well!!!  This was way out of her comfort zone being a 50K and in the desert but she got it done.  

Total Weekly Numbers

Low week overall due to a small taper for the 50K.  With how I am feeling this morning typing this up and the fact I took yesterday off as a recovery day I most likely will not be hitting over 300 miles this month.  This race took a lot more out of me than I expected and my quads are still sore to the touch 2 days later.  I am guessing that once my quads starting going out during the race that is what caused the knee to flare up.  Just an educated guess.  Anyways this week will be mostly a recovery week with some easy jogging then back to the plan.  Less than 100 days to Cape Town.