Day 105. Since shifting to the ‘Paleo Diet’ eighteen months ago, I’ve been eating fairly clean, with very few ‘cheat’ foods. Dark Chocolate had been my only real ‘splurge’ option, and I thought I was doing a good job moderating my intake last autumn, but then Annie told me that we had spent more than $25 on chocolate in one WEEK. Whoa. There are many many things wrong with this. Sure, this was primarily super high quality 90% Dark Chocolate, but still – these 7 bars of chocolate per week added up to over 3000 calories. Per week. Seven bars. Chocolate. Per week. Yikes. Also, if you do the math, that’s on pace for over $1000 of spending on chocolate per year. I’m no fiscal guru, but clearly this was not a sustainable model. And so, in accordance with my ‘all-or-nothing’ personality, I made the decision to give up all chocolate for the entire year. After gorging myself one last time on New Year’s Eve, I committed to not eating any chocolate for all of 2013. That brings us to today – Monday, April 15, 2013 – day 105 without eating any chocolate. Feeling leaner, stronger, fitter, and better because of it. Now if I could just do something about this coffee habit. Check out the details from another good week of training:
Monday – 4/8/13
PM: Felt like I got hit by a bus. Tired. Groggy. Sluggish. Did not run in the AM. Went to work and had a very full day at WSCU before heading out for a jog at 6:15pm. This was a 6.5 mile shuffle, but once again, felt better upon completion. SU/PU too. Decent day. Glad to get home. 1 hour training. 1 hour running. 7 miles running.
Tuesday – 4/9/13
PM: Stayed home from work and was not feeling well. By the afternoon though, my energy had returned and things were feeling better. Headed out for a run with Parr. 2 hours on Lost Canyon Road including 8 x 1 minute very hard. Parr was pushing the pace on these repeats AND he was shortening the recovery. Good run. Think I just need a day of rest to recalibrate and start to feel better. 2 hours training. 2 hours running. 15 miles running.
Wednesday – 4/10/13
AM: 1 hour session of Stretching/Rolling/AIS. Energy levels felt great. Range of motion was pretty good. Feels like I rested a bit yesterday. Much needed. Nothing of significance to report with this stretching/rolling session other than I really like how my legs feel after a good foam-rolling session. Nice!
AM: Immediately after stretching, I went out for a 2 hour run on Gold Basin Road. Pretty moderate pace and effort here. Feeling infinitely better than I did on Monday morning! Making progress. Fresh snow on the ground. Cold Temps. Beautiful morning. Solid run. 2 hours training. 2 hours running. 14.5 miles running.
PM: After work – at the Escalante Fitness Center (The EFC). I was very engaged mentally. I did pull-ups, calves/shins, walking lunges, tele jumps, lateral walks, clamshells, bridges, back-ups, push-ups, obliques, 8-minute abs, and all 6 muscle activation exercises. Positive feeling from this for sure. .5 hours training.
Thursday – 4/11/13
AM: 1 hour session of Stretching/Rolling/AIS. Major focus on loosening up my hips/piriformis/glutes. Feeling ‘blocked-up’, tight, and stiff. Felt substantially better afterwards. Then I changed and headed out for a run.
AM: 2 hour run. Headed out between 5:30am and 7:30am – ran Cranor Hill Road to Allen Lane and back into town, and then tacked on a couple more miles around Van Tuyl. Legs were tired. Energy was sagging a bit compared to yesterday. Glad I made it out. 2 hours training. 2 hours running. 14.5 miles running.
PM: 1 hour run. Cemetery to Contour Trail. Busy day at WSCU and then I headed out for this run in the late afternoon. Whoa – tired. Probably could’ve/should’ve skipped this outing. Once complete – I felt better. Also did a full Lunge Matrix/Running Drills Routine and SU/PU. 1 hour training. 1 hour running. 7 miles running.
Friday – 4/12/13
AM: Mile Repeats on the WSCU Track. After a short 20-minute warmup, I launched right into 3 x 1 mile at sub-6:00 minute/mile pace with 3:00 minutes jogging as recovery. Sounds slow, right? Still – about 15 – 20 seconds faster per mile than last week. Making progress. Splits were: 5:59, 5:55, 5:54. Felt stronger each repeat. Awesome. After this, I continued running for a bit over an hour. 2 hours training. 2 hours running. 14.5 miles running.
PM: After work – at the The EFC. I did pull-ups, calves/shins, walking lunges, tele jumps, lateral walks, clamshells, bridges, back-ups, push-ups, obliques, 8-minute abs, and all 6 muscle activation exercises. Good session. Glad to knock this out. .5 hours training.
Saturday – 4/13/13
AM: ‘The Great Almont Run’ with Parr. Started the run at 5:00am. Energy levels felt great but my legs were definitely tight and ‘heavy’. Things got better as we climbed Signal Peak. Beyond Signal, we headed out 4-Plains Ridge and made our way to the top of Lost Canyon Road. It was about here (at 9400′) that we started getting into continuous snow coverage. It was firm for the most part and we kept moving pretty well. The run keeps climbing and tops out at 10,300′ before eventually dropping back down to 8000′ in the tiny town of Almont. This is about 25 miles into the run. Parr and I filled up our water bottles here and then rallied down the 10-mile stretch of highway back to Gunnison. Most of our mile splits for this stretch of the run were 7:40/mile. Felt pretty good to lock into a good pace and keep on it. Weather was perfect. Conditions were good. 5.5 hours training. 5 hours running. 35 miles running.
Sunday – 4/14/13
AM: Woke up feeling full of energy. Legs felt pretty decent. Energy was solid. Very nice. Headed out for a 1 hour run on The Contour Trail through 2 inches of new snow. Beautiful morning. Glad I made it out to ‘shake-out the junk’ from a big week of training and the long run yesterday. 1 hour training. 1 hour running 7.5 miles running.
Totals – Week of 4/8/13 – 4/14/13
19 hours training. 16 hours running. 114 miles running. Getting Stronger. Finding Fitness. Psyched.
Up next? I’m definitely looking forward to heading to St. George, UT and Zion National Park this upcoming weekend to participate in the annual UltrAspire Retreat. We’ll be running a bunch, product-testing, and making suggestions for future products. UltrAspire is an incredible company, and I am so thankful to be aligned with them! Check out Joe Grant‘s picture from Zion National Park below. Here’s to an awesome week ahead. Keep Charging. Live well. Train well. DC