Saturday, January 30, 2016

50+ mph descent

The video looks far gnarlier than reality. It's almost a straight shot for the first mile after the switchback. The only sketchy aspect is holding the gopro in my hand. Gotta get a mount of some sort.

Thursday, January 28, 2016

Wednesday, December 9, 2015

Wednesday

Bacon Strip (my regular 10 mile run route) in 1:27. Roads are still pretty icy up at 8800+ ft but they're drying up. Should be able to bike up there maybe by Friday if we continue with this heat wave. It's 55 today!

 
 I'm on my 106th book of this year. James Rollins' The 6th Extinction. Consistent and solid writer.  

Tuesday, December 8, 2015

Tuesday

Lift- Legs/ back. Solid over-all and I'm seeing progress on my squats.

Run- 4 miles. Pushed a few of the climbs to what felt like hard. No HR or time but I felt great.

 I find this fascinating. The descriptions make me want to try some of them. These almost sound like beer or wine tasting... in hell.
 I've been stung by a ton of Yellowjackets and I totally get the hot and smoky. The Harvester ant when I was a kid, don't remember it vividly but "bold" works.  

Schmidt Sting Pain Index
1.0 Sweat bee: Light, ephemeral, almost fruity. A tiny spark has singed a single hair on your arm.
1.2 Fire ant: Sharp, sudden, mildly alarming. Like walking across a shag carpet & reaching for the light switch.
1.8 Bullhorn acacia ant: A rare, piercing, elevated sort of pain. Someone has fired a staple into your cheek.
2.0 Bald-faced hornet: Rich, hearty, slightly crunchy. Similar to getting your hand mashed in a revolving door.
2.0 Yellowjacket: Hot and smoky, almost irreverent. Imagine WC Fields extinguishing a cigar on your tongue.
2.x Honey bee and European hornet.
3.0 Red harvester ant: Bold and unrelenting. Somebody is using a drill to excavate your ingrown toenail.
3.0 Paper wasp: Caustic & burning. Distinctly bitter aftertaste. Like spilling a beaker of Hydrochloric acid on a paper cut.
4.0 Pepsis wasp: Blinding, fierce, shockingly electric. A running hair drier has been dropped into your bubble bath (if you get stung by one you might as well lie down and scream).
4.0+ Bullet ant: Pure, intense, brilliant pain. Like walking over flaming charcoal with a 3-inch nail in your heel.

Saturday, December 5, 2015

Saturday

Bike- 35 degrees and the dirt roads are a mix of mud and ice. The pave isn't much better with loose sand. So I did hill repeats on a 1 mile climb in my neighborhood. Quick warm-up in my shed with 6 X 10 back squats and 4 X 10 front squats. Then 4 X 1 mile hill reps trying to stand all of each. I had a flat when I went out to start so I just switched back wheels and my shifting was wonky, my chain was bouncing between the 25 and 27t which when you're standing and pushing fairly hard messes you up. So I ended up dropping to the 23 and doing standing ME work. The hill is moderate, 320ft in the mile, but I wasn't able to stand the entire climb in the 23. Weak.
 Stepped on the scale this morning for the first time in awhile. 147 pounds fully clothed. I'm at race weight.

Thursday, December 3, 2015

Thursday

Am) Lift 45:00. Solid effort over-all. Shoulder is not 100%.
 Sauna 45:00.

Pm) Run.

My latest i-pod addition. Love these guys.

Tuesday, December 1, 2015

Tuesday

The post that holds our address number was blown over and when I stuck it back in the snow my shoulder screamed at me. It's just a very certain movement that tweaks it and it's close to a swim stroke. I probably could have swum but I'm not in a rush. So I lifted hard legs, core and what upper body my shoulder would allow. Pull-ups hurt the worst. If I slide a weight onto a bar with just my right arm it hurts. Incline dumbbell fly was impossible but incline bench was fine. So something with my acromioclavicular joint. And yes, I Googled that.
 Then dry sauna. On Saturday I lasted an hour but today I hadn't swum before so my core temp was much higher starting out and my Central Governor was hitting me hard after 30:00.

Monday, November 30, 2015

Monday

20:00 on the treadmill (thanks GZ) at 6%-8% grade. No HR, just runnin. The roads are super slick.
 Messed around with various lifts throughout the day while I worked. Split squats, deltoid fly and presses to fire my shoulder a bit. Lower abdominal/ psoas.

 And I started my 105th book of 2015. Averaging a book every 3.2 days.

Sketch

 This is a partial roughed out 24 week run schedule for my 2016. I will be biking, lifting and swimming too but I will place the focus on running until the weather gets better.


 I will always be far more fluid with a schedule because you/ we can't predict how a single one of those days will go or how we'll feel, this just allows for a big picture view. I base every schedule on life's schedule first and then plug in the training around that. Tuesday and Friday are my more open days so I put my key sessions there, plus that allows 2 days of recovery/ easy after Tuesday's harder run. I know that I have a ~48 hour lag in fatigue, meaning I generally feel good the day after a hard run, like crap 2 days after, and good on the 3rd day. An example of how I'll be fluid here is that if I feel good on Wednesday I won't be afraid to trade with Friday. And if I feel like crap on Friday then I know I can bump the hard run to Saturday and still feel OK for Sunday's longer run.
 All of this is assuming that I don't have my somewhat typical bi-polar episodes and I retire again. That's a real possibility. I'm hoping that sketching this out and getting into a regular routine again will help me stick with it. And if it does then I'll race this year. We'll see.    

Saturday, November 28, 2015

Saturday

Swim- 150 meters. I tweaked my shoulder at a trampoline fun center place trying to leap and grab on to a punching bag. It feels OK, just tender. After 150 meters it was obvious that it needs a little more rest.

Dry Sauna- 1:00 with a ~30" cold shower every 20:00.

Lift- Legs. Hard.

Thursday, November 26, 2015

Turkey Trot race report.

19:57. Lungs felt fine, legs didn't have much. Mile splits that I can remember were 6:10/ 12:30. So last mile in maybe 6:50-ish? Ouch. Suffered a bit there as the wheels came off but it was a blast. No expectations which always helps to make things fun.
 The best part of this was that my knee felt/feels 100% which is super motivating. It means that I can run faster because I can do the work to do so.

Wednesday, November 25, 2015

Wednesday

7 miles in 1:03 with 10 X 1:00 on 1:00 easy. Hitting ~5:30-5:50 pace on the faster minutes and they felt relaxed and smooth. They should since I'm rested from being a lame ass for the past week.
 Considering a Turkey Trot 5k tomorrow. It'd be a good test for me. I know I'm in poor shape so it would only reveal the level of suckedness. I'd consider it more a mental test to see how a race feels or how my head deals with a race. Just the fact that I'm even interested is a good sign though.

Friday, November 20, 2015

Excuses

 Tuesday I took off because I was fatigued.
Wednesday we woke up to no power which meant no heat. Then school was canceled, we're on the same power grid (or whatever) as the school. So I had my boys all day.
Thursday was a podcast then I got lazy.
 Today I slid into a ditch driving to the pool and by the time I dug myself out I was no longer interested in swimming. Roads were too slick to risk my knee.
 Lame.

Tuesday, November 17, 2015

Tuesday

Nada. Woke up feeling pretty blah and never had the energy to get moving. Yesterday's run was fatiguing, no surprise.
 I don't feel like forcing the exercise right now, I'm not yet in that place where I feel it's appropriate or needed. No goals coming up. And even though my knee feels really solid I'm still going to be cautious and patient. I'd love to get back to that point of motivation where fatigue is satisfying and doesn't limit exercise and I can see it out there in front of me.

Monday, November 16, 2015

Monday

Bacon Strip run. If I've missed running it's mostly because I miss this route. I didn't head out to run it, I thought maybe 5 miles would be OK. But as I got loose I felt better and better (duh) and decided to see how far up I'd make it. All the way it seems. Not a fast time, my fastest is 1:07, but to dip under 1:30 makes me happy. I don't think you can be weak and easily run under 1:30 on his route. Cruise effort, not MAF, not hard, just running with some walking up near 9000ft altitude.

 The roads still have spots of ice but it's going away. Just in time for another snow storm tonight.

 I also finished my 95th book of the year last night. I'll look to get ~110-115 books this year.

Saturday, November 14, 2015

Saturday

Run- 5.5 miles in 53:22. 9:42 pace. Maybe 800ft of climbing? The dirt roads are still pretty icy and I was super cautious not to fall and tweak my knee. It feels 100% which thrills me more than I expected. I was convinced that I was fine not being able to run but realized I hated not having the choice. Choosing to stop running is quite different than being forced to stop running. I know, nothing profound there.

Friday, November 13, 2015

Friday

Swim- 1600m. Kicked 600 of that. Felt really good today. 
Sauna- 15:00. 
Lift- focused on posterior junk. Hamstring, glutes and lower back mainly. Threw in a set of leg extensions for Tawnee
 

Thursday, November 12, 2015

Thursday

Zero. I wanted to do something but but got busy between the podcast and athlete calls. It's all good though, I've taken a thousand days off in the past few years. Plus my calves are a bit sore from kicking a ton yesterday and then calf raises in the weight room after. Shoulders are tired which I have sort of missed.

Wednesday, November 11, 2015

Wednesday

Swim- 1200m. I died and got out after just 1200. As with other sports, cumulative fatigue will mask fitness gains until you unload it. Fatigue can almost make you feel like you're losing fitness. Not that I had any to begin with in the water.

Dry sauna- I got out at 20:00 when my HR hit 140. Didn't want to go over MAF :) My Governor was starting to whisper after 15:00. I've missed that old bastard.  

Lift- Legs. Hard.