There are now 103 days until the Leadville 100. Wow – this spring went by extremely fast – no doubt about that. The good news though is that the high country of Colorado is on the verge of opening up. I’m definitely getting antsy to head to higher altitude and begin the more significant training required for a successful showing at Leadville. Psyched. Currently my race-fitness is lacking, but the strength is there. Here’s an update from the past two weeks, including the Collegiate Peaks 50 Mile Race Recap. Thanks for reading:
Monday – 4/22/13
AM: Stretching/Rolling/AIS session. 1 hour. Major focus on the quads and IT bands. Trying to make sure the hips are loosened up as well. Positive session. Finished and headed out for a run.
AM: Headed out on The Contour Trail for a moderate 14 miles on flat ground. Out-and-back. 2 hours of running. Cold morning. Beautiful. SU/PU.
PM: Core/PT Strength Training Session at the EFC: I did pull-ups, calves/shins, walking lunges, tele jumps, lateral walks, clamshells, bridges, obliques, push-ups, back-ups, 8-minute abs, and all 6 Muscle Activation Exercises. This went really well. Focused and productive.
Tuesday – 4/23/13
AM: Same deal in the early AM. Fantastic hour of Stretching/Rolling/AIS. Focused on the hips again because I’ve really been feeling some tightness on both sides. Then I changed and headed out for my run.
AM: Mile Repeats workout in the midst of a 2 hour run. After a 20-minute warm-up, I did 3 x 1 mile on the WSCU Track. My splits were: 5:51, 5:49, 5:42. Felt great. 3:00 minutes of easy jogging in between each. Making progress! Ran another 75-minutes after these. Total run distance of 14+ miles. SU/PU too.
PM: At 5:00pm, headed out for a 1 hour run behind the University. Nice to get out again, but I could tell I was tired. Forced this one a little bit. 7 miles running. SU/PU. Beautiful afternoon.
Wednesday – 4/24/13
AM: Stretching/Rolling/AIS routine. Focused on calves/shins/hamstrings. Good routine. Legs are tight from that blisteringly fast 5:42 mile that I threw down yesterday! Headed out for a run right after this.
AM: Ran out Lost Canyon Road for a total of 2 hours. 1 hour out and 1 hour back. Good run. Kept it mellow. SU/PU too. Then I blitzed into a very productive day at work. 2 hours running.
Thursday – 4/25/13
AM: Uh-oh. The wheels came off again. Stopped dead in my tracks by my over-eagerness to wake up in the 3:00am-time-range again. Uggh. I need to learn this time. Woke up feeling fat, exhausted, tired, unmotivated, foggy, hungry, sore, stiff, and generally wiped out. Did not run in the AM. One sure-fire way to tell that you are dealing with some cortisol issues? Not being sure if you should eat more or less. The appetite-control mechanism goes haywire. Started struggling with this today.
PM: After work, I headed out for a 2 hour+ run on The Contour Trail, Mad-Dogs, and Signal Peak. Nice to be out in the afternoon. Listened to my iPod again, and started by listening to some podcasts. Kinda nice actually. I did 6 x 1 minute hard surges during this run. 14 miles running. SU/PU.
Friday – 4/26/13
AM: Signal Peak Run. Beautiful morning. Did not feel great, but I certainly felt better than the previous two days. Nice to get out on Signal Peak for the 7th time this year. 2 hours running. 14 miles running. SU/PU.
PM: At 5:00pm – a Core/PT Strength Training Session at the EFC. I did pull-ups, calves/shins, walking lunges, tele jumps, lateral walks, clamshells, bridges, obliques, push-ups, back-ups, 8-minute abs, and all 6 Muscle Activation Exercises. Felt fantastic after wrapping this routine up. Higher energy!
Saturday – 4/27/13
AM: Drank a large mug of coffee with a little coconut oil and coconut milk and then left the house around 6:40am to drive to the Hartman Rocks Base Area to start my long run. Ran with Miguel Mansilla and Benn Dunn. Ran the whole Sage Burner Course (original course). Beautiful morning. Ran in the UltrAspire Surge Pack, carried 2 liters of water, and consumed about 800 calories – 2 packets of Justin’s Nut Butter and 1 Flask of EFS Liquid Shot. 30 miles of running. 4.5 hours+ running time. Recovered super well. Awesome long run.
Sunday – 4/28/13
PM: In the HOT sun between 1:00pm and 3:00pm. Out for a 16 mile run on The Contour Trail. Flat run. Out-and-back. Beautiful afternoon. Ran without a shirt for most of the run. I could tell I had a bit too much sun exposure, but all-in-all, this was a good run. SU/PU. 16 miles running.
Totals – Week of 4/22/13 – 4/28/13
22 hours training. 18 hours running. 121 miles running. Solid week of training. Need to address my central fatigue issues and some nutritional concerns though.
Monday – 4/29/13
PM: Still feeling completely blown-apart. Headed out in the later afternoon for a 1 hour easy run on The Contour Trail. SU/PU too. Body is not in prime-time condition right now. Need to get more and better sleep. 1 hour running.
Tuesday – 4/30/13
AM: Took the day off. Hard time staying focused. Energy is low. Appetite control is wacky. Hungry. Starting to make some changes again though.
Wednesday – 5/1/13
AM: Coming back around a little bit, but still decided to take today off. Just not feeling right at all. Looking forward to leveling off again and hopefully stabilizing my energy levels. Need to tighten-up the nutritional approach.
Thursday – 5/2/13
AM: The dawn of a new day has given me new life. Alright, that’s a bit dramatic, but I did wake up with better energy than I’ve had in about 10 days. Good sign. Tightening up the diet, consuming less coffee, taking 2 days off, and sleeping more have gotten me back to this point. Beautiful morning. 1 hour run. Not a single cloud in the sky. Stunning. SU/PU too.
PM: Late afternoon run on Signal Peak. Cold breeze, but stunningly beautiful this afternoon and evening! 10 mile run. 1.5 hours of running. SU/PU. Feeling almost giddy about this run. Solid day at work too.
Friday – 5/3/13
PM: Ran in the late afternoon for a bit over 1 hour – 8 miles on the trails behind the University. Warm. Sunny. Beautiful. Ran without a shirt for most of this run. SU/PU too. Then I ate dinner and drove to Buena Vista for the Collegiate Peaks 50 Mile Race tomorrow. Camped by the river. Slept solid. Good day.
Saturday – 4/4/13
AM: Collegiate Peaks 50 Mile Race! Buena Vista, CO. Ate a breakfast of 4 eggs, 3 strips of bacon, and a 1/2 of a sweet potato. Also – downed 16 oz of coffee with coconut oil and coconut milk, and 16 oz of water. Ran my first lap in 3:31 and did not consume any food. During that first lap, I only consumed 1 bottle of water and 1 bottle of EFS (120 calories). I felt steady and stable the whole time. Just as I was coming into the lap, I put down about 200 calories of EFS Liquid Shot and washed it down with 12 oz of water. Very good. This felt like rocket fuel in my system, and I ran really fast back up to the high-point of the course. Energy felt fine the whole way. Legs were good the whole way. Stomach was solid the whole way. I was just not able to close the gap on the guy who won – Lars Kjerengtroen – from Castle Rock, CO. I think I was closing the gap during the first 1/3rd of the 2nd lap, but I just couldn’t get any closer. I actually never saw him. Ran my second lap in 3:41 for a finish time of 7:12:50! Great day. Thanks to Vasque Footwear and UltrAspire for the great products as well! I ran in the Vasque Pendulum running shoes and used the UltrAspire Nerve Waist-belt to carry my water. Awesome stuff.
Sunday – 5/5/13
AM: Legs felt fine today. Energy was stable too. The only big negative? I just could not focus as I tried to get some computer work done in the afternoon. Ate well today. Feeling as though my recovery from the race is as good as it could possibly be! Very nice. 0 and 0 on the training side of life today.
Totals – Week of 4/29/13 – 5/5/13
12 hours training. 11 hours running. 80 miles running. Exhausted during the week. Need to make some changes. Collegiate Peaks 50 Mile Race Week!
Next up on the agenda is a trip to Bend, OR at the end of May! I’m stoked to be heading up there with Annie and Jordan for a 10+ day training camp. From a timing/planning perspective, we’ve combined this trip with the annual Vasque Sales Meetings in Sun River, OR and a good friend’s wedding in Winthrop, WA. Looking forward to hitting up some big training in one of my favorite places on earth. The best part though? Showing Annie and Jordan the area. This will be my 4th trip to Bend – but the first time I’ve gone without lugging a ski bag. Looking forward to keeping it simple, eating well, running a ton, and enjoying being in that part of the country. Here’s to an awesome month of May. Thanks again for reading. Live well. Train well. DC.