It’s nice to finally be back in a daily running routine. I’ve had great energy over these past two weeks, and only been hampered with an intermittent dull ache related to my glute injury. This slight ‘pain’ has dissipated and I am now running unhindered for the first time in two months. Exciting stuff indeed. The next most important thing? Gaining fitness. Two short weeks ago, despite losing substantial body weight, I felt woefully out-of-shape. Fast forward to today – and it’s clear that my fitness is making a comeback. I can now run 10 miles at under 8:00 minute/mile pace without falling apart. Nice! I plan on building-up my base-miles again over these next two months – including a short get-away to Moab, UT in March and a trip St. George, UT in April. Moving forward, I will remember these past two weeks as necessary steps to getting back to a high level of running-specific fitness. Take a look at the sketchy details:
Monday – 2/25/13
AM: Early morning. PT/Stretching/Rolling/AIS routine. This included 6 muscle activation exercises, significant foam-rolling, AIS stretching, and a few static stretches as well. Making progress. This routine generally takes me about 1 full hour to complete – and it’s absolutely worth every minute. Feeling positive.
AM: Headed out for a 1 hour run. Out-and-back on County Road #10. Legs felt great. Energy levels were high. When I came back from this run, I also did crunches, push-ups, and ab-wheel strength exercises. Again – feels as though I am making progress. 1 hour running. 7.5 miles running. Minor strength. Good day.
Tuesday – 2/26/13
AM: Same deal as yesterday. 1 hour routine of PT/Stretching/Rolling/AIS. Focused quite a bit on foam-rolling. Also – spending time with a golf-ball for rolling my feet. This seems to be making a huge difference for me. The whole routine was done very early in the morning. Then I dressed up and headed out for a run.
AM: Ran for 1 hour out-and-back on Gold Basin Road. Beautiful morning. 7+ miles running. Legs were lacking pep today, but my range-of-motion feels fantastic. Also – crunches, push-ups, and various ab exercises. Feeling good. 1 hour running. 7 miles running. Minor strength routine. Good morning.
Wednesday – 2/27/13
AM: Spent 1.5 hours on PT/Stretching/Rolling/AIS this morning. Much needed. Added in an extra 20-minutes of foam-rolling and spiky-ball rolling. (Specifically on my hip-flexors). Definitely making an impact. Minor core strength work as well. Metabolism is high today.
PM: Lunch-time run. 12:00pm. Headed out for a 1 hour run out-and-back on Gold Basin Road. GREAT to get out during the day – in the sunshine. Beautiful. 7.5 miles. Had an astoundingly productive afternoon at work. Awesome. 1 hour running. 7+ miles running. Productive day.
Thursday – 2/28/13
AM: PT/Stretching/Rolling/AIS routine. Small amount of core-strength training too. Starting to feel more fit. High energy. 1 hour for this routine with a strong emphasis on stretching – especially my piriformis.
AM: Cold morning! (Negatives again). Ran for 1 hour on Castle Mountain Road. Beautiful morning. Legs were tired though – definitely no pop/pep/snap. Slogging through this one. 1 hour running. 7 miles running.
Friday – 3/1/13
AM: Off. Woke up feeling truly tired today. I actually fell asleep at 6:30pm last night and slept-in until 5:30am today. 11 hours of sleep! Despite the residual fatigue from yesterday, I still had a great rest of the day at WSCU – and ended up feeling much better by the end of the day. Love it when that happens!
Saturday – 3/2/13
AM: Abbreviated PT/Stretching/Rolling/AIS routine. Body is feeling tired. Also – I was strangely unfocused this morning. I guess we all have days like this – but I really dislike it when my brain underachieves.
AM: Headed out at 6:00am for a 90-minute run with Parr! Ran out-and-back on Castle Mountain Road. Stunningly beautiful morning. Feels as though it’s taking me a while to ‘warm-up’. My first 4 miles of this run was sluggish – and then I loosened up dramatically. 1.5 hours running. 11 miles running. Good to run with Parr.
Sunday – 3/3/13
AM: Off. This was a scheduled day off. Also – continuing my weekly period of intermittent fasting. This weekend’s plan was to have back-to-back 19-hour fasts, with a 1-hour feeding window. So – I fasted from 5:00pm yesterday until 12:00pm today, ate between 12:00pm and 1:00pm, and then fasted from 1:00pm today until 8:00am tomorrow. Feels like my fat metabolism is dialed – I had zero energy-lulls during this time-period.
Totals – Week of 2/25/13 – 3/3/13
9 hours training. 5 hours running. 39 miles running. Getting back into it slowly. Feeling good.
Monday – 3/4/13
AM: Early morning PT/Stretching/Rolling/AIS session. Very positive. Felt superb this morning. Major emphasis on my calves and shins with the rolling-pin and the foam-roller. Focused on loosening up the lower legs. Hips are tight too. 1 hour session. Also did a minor amount of core strengthening.
AM: Out the door for a solid 1 hour run in the new snow. Out-and-back on Gold Basin Road. Good to be out. Legs felt pretty good. Energy is also solid. 1 hour running. 7 miles running. Then I spent the rest of the day traveling to Las Vegas, NV for a Campus Recreation Conference. (For my position at WSCU). Great day of travel. Crazy to have gone from a simple run in snow and solitude in the morning to the Las Vegas Strip in the evening. Wild.
Tuesday – 3/5/13
AM: Woke up at 4:30am. Feeling groggy and tired. Ugghh. Not a good run at all. Ended up shuffling my way through a 1 hour jog for a smidgen over 6 miles. Pretty neat to be running in Vegas though. I tend to be one of those guys who enjoys short bouts of urban-running. Sit-ups and push-ups. 1 hour running. 6 miles running.
PM: Squeezed in another short run just after my last session of the day. Made it out for just under 1 hour – for a total of 8 miles. Ran around the UNLV Campus. Shirtless running in the sunny late afternoon! Awesome. 1 hour running. 8 miles running. Later that night, I also managed a short 30 minute session of stretching and rolling.
Wednesday – 3/6/13
AM: Headed out early for a short run up-and-down the Las Vegas Strip. Great morning for a run. Felt infinitely better than yesterday morning. Good news. Came back and did sit-ups, push-ups, and some light stretching. 1 hour running. 7 miles running. Small amount of core work. Great day of sessions at this conference too!
Thursday – 3/7/13
AM: On ‘The Strip’ in Las Vegas. Headed out at 4:30am for a 1 hour shuffle. Decent outing. Again, it was nice to do some urban-running, BUT, I cannot wait to get back to Gunnison. Packed things up and traveled home today. Easy travel day – home by 4:00pm. Nice! 1 hour running. 6 miles running. Minor core strength as well.
Friday – 3/8/13
AM: Lost Canyon Road – 2 hour run. 14 total miles. SLOW. Took me a full 2 hours and 15 minutes to go 14 miles! Yikes. Had to shake-off the travel from yesterday. I did feel MUCH BETTER by the end of this run. 2 hours running. 14 miles running. Sluggish. Cleaned out the junk though. Looking forward to building fitness.
Saturday – 3/9/13
AM: PT/Stretching/Rolling/AIS routine. Excellent session. Solid mental focus. Hips loosened up a ton! Super excited with the progress that I’m noticing. Spent quite a bit of time with the firm foam-roller on my glutes. Crunches, push-ups, and ab-wheel. Making progress. Gathering momentum. Awesome.
AM: 1 hour run. Out-and-back on The Frontage Road. New snow on the ground. Felt extremely strong, steady, stable, and fit this morning. 8 miles of running. Positive indeed. Day 1 of running sans iPod. I’ll keep everyone posted on this. 1 hour running. 8 miles running. Core strength. Great morning. Solid day.
Sunday – 3/10/13
AM: Spent 1 full hour on my PT/Stretching/Rolling/AIS routine. Felt great. Did not emphasize any specific area today, but I did notice that my calves are tighter than normal. Then – headed out for a 90-minute run on County Road #10. Felt great! 1.5 hours running. 11 miles running. Incredible morning. Core strength work as well.
PM: Shout-out to the legendary Bill Dooper. Fortunate to be able to talk with Bill today. He heads in for hip-replacement surgery next week. Wishing him the best! Also – headed out for a short run with Strategic Endurance Athlete Michael Bleakley at 3:30pm. Michael and I have not seen each other since early February – he was in Europe participating in two World Loppet Ski Marathons! 30-minute run. 3 miles. Beautiful afternoon.
Totals – Week of 3/4/13 – 3/10/13
12 hours training. 9.5 hours running. 65 miles running. Positive. Las Vegas Trip.
Training Camp Mentality. That is the phrase in my head as I map out the next 100 days of training and living. My goal is to find fitness everywhere – from maintaining a rigid/strict nutrition protocol, to my weekly long runs, and everything in between. High on the list of important details for this 100 days is recovery. I intend to maintain my razor-sharp focus on foam-rolling, stretching, muscle activation, and AIS stretching. There is absolutely no denying that the more I use these recovery methods – the better I feel. Staying super-focused on my nutritional intake will also be a central theme for these next 100 days. Without question – I feel better running at 160 pounds than I ever did at 170 pounds. Lastly – I intend to live a life that does not merely default to an ingrained habit. (Mostly I am referring to not sleeping enough and drinking way too much coffee). Training Camp Mentality. 3/8/13 – 6/15/13. 100 days. Excited to keep the ball rolling. Here’s to personal growth. Thanks for reading. Live well. Train well. DC