Sunday, April 12, 2015

"Recovery" week... whatever

Not sure this was a real recovery week like it should have been.  Yes the overall mileage from both the bike and run are down but the overall time is only down 2ish hours from last week and the vertical is higher this week.  At least everything this week was at an easy pace with the exceptions of the climbs on Saturday's real mountain bike ride I did at Green Mountain in Lakewood.  Hard to keep the effort low when you are grinding up a steep rocky single track on a bike. 

Overview Hours/Mileage for the week (started tracking mobility/massage work also this week)

Changing the order of my weeks this next 4 week cycle making next week a run focused week since I have another 50K next week down in Colorado Springs, Rattler 50K.  The only goal of the week is to do more run mileage than the last run focused week which was 3 weeks ago in Moab with 60 miles of running and 70 miles of cycling.  This week should be lighter than that on the bike but hopefully heavier on the run.

Mountain biking on Green Mountain in Lakewood

Summit of Green Mountain in Boulder

Tuesday, April 7, 2015

March 30th- April 5th Training

Solid week of balance training with a lot of it coming on the weekend.   The kiddo was in the hospital half the week with a C-Diff infection and this made the week way more challenging to try and balance "life".  He is slowly recovering but lost about 11% of his 110 pound body weight, getting down to 97 pounds and looks like a starving child from Africa but at least he is eating again now and went back to school for the first time yesterday (Monday) in almost 3 weeks, progress that Ashley and I are very happy about.  Now we just need to keep working on rebuilding his gut flora health and get some muscle and weight back on him slowly.

Anyways, last week's "balance" training.  Most of the vertical was done on the weekend, with a 4K trail run on Saturday (double Mesa trail crossing) and 5K ride on Sunday, with him in the hospital vertical during the week was not possible.  Also started tracking mobility work in the log but not sure I will keep doing that or not.

This week I have marked as a "recovery" week but not really sure what that is going to mean and what I should do.  Getting into the groove of turning out 16-19 hour weeks has been fun and cutting that back to what?  That is what I am trying to figure out.   I have a fear that by cutting it back to far I will get lazy and will struggle getting back into this groove that I am currently in.  Yesterday was not a good start to a "recovery" week.  I had yesterday off work so I hit up a 8.5 mile 3K trail run in the Boulder hills followed directly by a Crossfit workout, that is not a recovery day.  I guess I will play it by ear all week.  In my mind I think going easy the rest of the work week (Tues-Fri) and then get back to a long run and ride over the weekend?  Or so I cut the volume on the weekend also?  First world problems.

Lot of truth in this.

Have a great week!

Tuesday, March 31, 2015

March Numbers

Solid month.  I'll take it.  Next month going to try and shoot for 250 miles running and 400 biking, just keep slowly increasing it.

(click to enlarge)

Sunday, March 29, 2015

Red Dirt Fun.

Solid week.

This week was a run focused week with my original goal to be to jump my mileage over 70 for the first time this year but with the Behind the Rocks 50k at the end of the week it did not quite work out that way.  As the week went on I kind of started running a little less in order not to be too tired for the race on Saturday.  I figured since this is my first ultra of the year I wanted to not go in wasted by volume to badly so I cut my planned 10 miler the day before the race and went MTB in Moab instead getting in over a my head a little which was really fun even though I did endo over the handle bars and sprained both of my wrists, good thing I was wearing a pack on Saturday and not using hand bottles.  Anyways here is the break down for this week.  Nice mileage and vertical.

MTB in Moab on Friday-- really need to plan a trip next year where the whole focus of the week is just riding.

Saturday was the longest run I have done year to date.  Behind the Rocks 50K.  Not going to get into a full race report mostly because I am unmotivated to type it all out tonight but basically it went great until about mile 27 when the heat became to much for me, 85 degrees and being in direct sunlight just killed me.  Started puking and quit sweating which is never a good sign so I just walked it in dumping water from one of my bottles over my head the whole time, still ended with a 6:04 which I am ok with.  Now I just need to find another 50K for April.  I think doing one of these a month the next few months will really help the build up to Leadman.

Monday, March 23, 2015

Bike Focused Week

Back to what I would consider a "normal" volume type of week that this Leadman challenge is going to require, pretty happy about that even though I am a little tired this Monday morning. 

Per my last post I stated that I am taking James advice to try and have a little bit of focus each week within a 4 week cycle, those being biking, running, balance, and recovery.  Last week was a bike focus week for me in which I hit my highest weekly biking mileage so far this year, 122.7 miles.  I will take it.  Yesterday I hit the dirt trails of the Dirty Bizmark loop on the bike during my long ride and was able to ride everything that I could not at the beginning of the year, another big win.  Really enjoying seeing such large jumps in improvement with my cycling, I never get to see that in my running anymore it seems.

Anyways here are the number for this week (click to enlarge).

The focus for this week will be running.  Not sure what mileage I will shoot for but will just roll with what the week gives me and how I am feeling. I really do not plan my weeks as much anymore and just do my training based on how I am feeling that day, I am trying to listen to my body so I don't bury myself too bad.  I am heading to Moab on Friday morning to run the Behind the Rocks 50K on Saturday as a long training run so at least 31 miles will come there, should be a solid week and I   should also have some photos to share next week.

Have a great week everyone!