Week Summary

Mon - AM: 60 min Iller creek. 30 min strength and stretch. 

PM - 60 min upper body strength and tempo 

Tues - AM: 105 min Iller creek 5 min stretch

Rough morning...I may be pushing a little too much considering I raced on Saturday. Stomach issues and creaky legs. 

Wed - AM: needed but unwanted rest

PM: 30 min lower body strength, 30 min bouldering 

3 x 12 squats @ 135 (first time doing weighted squats for a very long time)

3 x 12 hip abduction

3 x 12 hip adduction

3 x 12 dorsiflexion 

Thurs- AM: 90 min ill creek trailhead to trailhead

This run made me question why the heck any runner would ever do weighted squats. After my race on Saturday I realized a few things:

1- I need to run on runnable terrain more often. I love to climb and descend but I don't often run on "flat" surface. 

2. I am still prone to injury hence more lower body strengthening is required. 

3. I am very much human. 

PM: 30 min bouldering, 30 min upper body strength

3 x 12 cable chest press @ 205 

3 x 12 one arm pull ups on assisted machine (40 lb assist)

3 x 8 negatives (pull ups with emphasis on eccentric phase)

3 x 12 military press @ 100

Fri- AM: more needed rest. I am anxious to be fresh again so I can really train hard. 

Sat- AM: 100 min. Iller creek

Sun- AM: 90 min. hike in iller creek

Good week, ready to hit it hard next week! It took a little while to feel fully recovered from last weeks marathon but I am there.

Last few weeks review...

The last few weeks have seemed like a whirlwind. Obviously juggling my various daily activities was probably more like procrastinating my important yet not urgent tasks. A lot of my school work piled up and I had to set aside my "two a days" and my bouldering breaks at Eastern's climbing wall and hunker down. Luckily I was still consistent in my morning training and it worked rather nicely into a taper for my race this weekend.

I ran the Sunflower Marathon in the Methow Valley on saturday and it was a beautiful course with awesome trail and very minimal gravel road stretch. As usual I got a little caught up in the mix as the gun went off but I felt like I was holding back more than usual. I had let several of the other marathoners go ahead thinking I would see them again on the back half of the course. At around the 10 mile mark I felt the affects of not having trained on long very runnable terrain (as was the terrain up to this point). My IT band (that I thought was healed and strengthened sufficiently) was screaming at me and I had to turn it down a notch. The temps soared (90º F +) and I found myself reaching for my empty water bottle more than once. At one point I actually threw myself into a creek and started slurping the bacteria infested waters like a mangy dog. That lasted until my hamstring started cramping so I got back into my slowed rhythm. Passing through the last aid I downed a ton of sports drink and fueled up with some Gu and worked my way up the final climb. I succumbed to yet another temptation as I passed a cattle watering troff and submerged my upper half while fighting the urge to take a drink. That helped me to cool down and get to the end of the final climb with just enough energy to bomb the last hill, pass a bunch of people (some marathoners and a few relay runners) and finish strong and in the top ten of a huge field. 

Looking back now I can't complain much because I did just run a marathon and finish relatively competitively. Today I feel great and got a really nice training run in this morning which tells me that I probably left way too much on the table... but that's ok. I am not willing to tear an IT band to win a race. Furthermore, running is about embracing my natural surroundings, and celebrating health. It's not about winning races or not getting 'chicked' (which did happen this weekend). This is is something I hope to be able to do for a very long time to come (and I don't mean getting 'chicked').  Now that the rush is through I can go back to my thick of thin things routine and maybe even back to my two a days  and bouldering sessions.  Next up: West Coast Trail in July!

Week summary 4/22-4/29

Mon: AM -lazy rest (unnecessary)

PM - 30 min bouldering

Tues: AM - 90 min Iller creek

PM - 30 min bouldering

Second day in a row forgetting my running clothes. Looks like this might be a light week.

Wed: AM - Iller creek

Thursday - Sunday

My family and I went to Midway, Utah for my little brothers graduation. We stayed in a condo right up against the wasatch Mtn range. I had several 2-3 hour jaunts with lots of vertical gain. I missed the vegetation but loved the steep climbs. (See pics)

Week total: didn't keep track.

Week summary 4/15-4/22

Mon: AM - 1:30 trail head to trail head on Iller creek trails. 5 min stretch

Saw my moose friend. I suspect he missed me.

PM - 60 min stationary bike and strength

3 x 15 pec fly ab extension combo on iron horse
3 x 15 back extension plated row combo

That's efficiency.

20 min boulder

Tues: AM - 80 min Iller creek trails. 20 min strength

3 x 25 dips
3 x 25 reverse rows
3 x 15 hip abduction/adduction

PM - 30 min intervals

Wed: AM - 60 min on the road again. (Its been awhile...)

PM - 30 min boulder 40 min core

Thurs: AM - 80 min Iller creek

PM - 30 min tempo (avg. 5:36 pace)

Fri: AM - 85 min new Iller creek trail (straight up!! Awesome) super muddy conditions but very fun.

Sat: AM - 2:15 min on Iller creek.

Sun: rest

Week total: 12.7 hours

Not bad for 6 days. I seem to be adapting well to the increase in volume. I suspect that if I were running this volume on a road while measuring distance I would be around 90-100.

Week summary 4/8 to 4/14

Weekly goal: 13 hrs, no sleeping in. Last week I slept in one day and my Saturday run was an hour shorter than usual so I fell short of my goal.

Mon: AM - 60 min on Iller creek trail 25 min strength/flexibility (yeah that's right...stretching)

3 x 50 push ups
3 x 12 hamstring curls on swing
3 x :30 lower back bridge

One time through a full body stretch routine in Real Simple magazine. This is just odd, 1. me stretching 2. following fitness tips out of real simple mag. I will be the first to admit that I am probably the least flexible person in the world. Studies have shown mixed results concerning stretching (static vs. dynamic vs. nothing at all) so I have just not done it period. I am going I start mixing it in and see how I feel. If anything it may help me to not feel so old and creaky.

PM - 45 min hill workout

5 mph for 30 min @ 15% incline (156 bpm)
Followed by intervals (4 mph for 4 min, 10 mph for 1 min) x 3 @ 15% incline (15 min total)

Day totals: 1:45 running, 25 min strength/flexibility= 2:10

Tues: AM - 90 min tower to tower Iller creek trails 15 min strength

3 x 15 hip abduction with band
3 x 15 hip adduction with band
3 x 15 dorsiflexion with band

PM - 20 min bouldering

Day totals: 1:30 running, 15 min strength, 20 min bouldering = 2:05

Wed: AM - 60 min dishman mica trail link to Iller creek - moving quickly 30 min strength/stretch.

3 x 25 dips
3 x 15 reverse rows (biceps/deltoids)
3 x 15 ab roll outs
3 x 12 single leg squats (each leg)

Day totals: 60 min running 30 min strength= 1:30

Thurs: AM - 100 min Iller creek over and back

PM - 30 min bouldering 30 min barefoot run moderate pace

Day totals: 2:10 min running 30 min bouldering = 2:40

Fri: AM - 60 min Iller creek 25 min strength/stretch

3 x 50 push ups
3 x 15 hamstring curls on ball
3 x 10 handstand push-ups
3 x :60 scissor kicks

Sat: nada

Sun: nada

Week total: do the math.

Took the weekend off to recover from a nasty throat something or other.

Week summary 4/1 - 4/8

Mon: AM - 90 min on Iller Creek trails
20 min strength

3 x 50 push-ups
3 x 12 balance lunges with 2-10lb barbells
3 x 15 ab extensions

PM - 60 min tempo (5:45-6:00 per mile +\-)

Warm weather in Spokane is clearing my beloved trail system which is making for some killer morning runs! This afternoon I just felt slow.

Tues: AM- nothing but sleep. Good for body and soul.

PM- 60 min hike with Junster on back. Walked up 1000' ran down.

Wed: AM- 90 min on Iller creek trails
20 min strength

3 x 15 hip abduction w/band (per leg)
3 x 15 hip adduction w/band (per leg)
3 x 20 dorsiflexion w/band
3 x :60 scissor kicks (abs)

Ran a different trail that I hadn't run in awhile and loved it. I'll be on that one more often.

Thurs: AM - 90 min on Iller creek trails
20 min strength

I did my first over and back on Iller creek which isn't a big deal except it was virtually snow free which is glorious. I also ran 1/3 of the route in relative daylight even having started at 5:00. To top it off, i had a non threatening encounter with bullwinkle which makes me think we are becoming friends. Bring on spring running! And cheers to my new moose friend.

3 x 25 dips
3 x 15 side lunges
3 x 12 handstand push ups
3 x 15 funky abs things on Mia's swing.

Fri: AM - 70 min road/trail at moderate pace 15 min strength

3 x 15 lying hip abduction
3 x 15 supine leg raises

PM - 30 min bouldering
If anyone is wondering why I count this as training, try continuous bouldering for 30 min and that will answer your question.

Sat: AM - 60 min on the bluff

Sun: AM 120 min Iller creek link up

Rain+snow+mud+navigation errors+lots of steep climbing= one killer run

Week total:12.41 hours

I could have done better but overall it was a good week.

What kind of runner am I?

I'll often read articles or blog posts about the speedsters vs. the purist trail ultra runners (Max King or Sage Canaday vs. Anton Krupicka or Joe Grant as examples). All of this classifying makes me think that I, as an ultra runner, need to be one or the other (identity crisis?).

A "Speedster" usually comes from a successful marathon career ready to increase distance. Track workouts are enjoyable to them, they savor the taste of lactic acid, use speedometers, monitor mileage, and even wear watches!

The "Beardies" don't do any of those things. They track vertical miles and sometimes time spent training. They feel the rocks and foliage with their finger tips and write deep blog posts about the pine needles on the trail. Every run is a carb depletion run because heaven forbid a minimalist carries the appropriate calories for a 6-7 hr. jaunt in the mountains.

I am a blended runner. I like to know how fast (or slow) I am running, I sometimes run on the road, I even do certain workouts on a treadmill oh..and get this I am now doing strength training. That doesn't mean that I can't relish in drinking sketchy unpurified non glacier stream water, or stop and marvel over fresh bear scat or even poke at it with a stick to see what it had been eating (grateful it wasn't me). I don't wear a watch in fact I don't wear much at all. I have been known to run through the woods scantily dressed hollering like moguli the man cub. I soak up beautiful views like the romantic I'm not even if my Garmin (that I never wear) doesn't auto pause.

Who am I as a runner? Not sure. Maybe I am a unique hybrid and that is why I suck at racing. In nature hybrids are usually inferior to the "pure" species (racing tips are very welcomed!). Or perhaps there are lots of runners like me. Guys who enjoy all aspects of running. I believe in utilizing my mortal tabernacle to the fullest, on a treadmill, track, road, trail, no-trail, mountain bike, or precipice. I think what is important is that there is one thing that brings us together at the starting line, a love for human locomotion.

Week Summary: Spring Break in Mesa

Mon: AM - 60 min on hawes trail in Mesa 15 min strength

Tues: AM - 1:20 on hawes trail

PM - 15 min laps in pool

Wed: AM - 1:30 Mtn biking on saguaro trail

PM - 60 min biking with fam

Thurs: AM - In bed half dead

PM - thinking about how great it is to have enough energy to go out and run any distance my heart desires while I am dying.

Luckily this killer flu only stuck around 24 hrs.

Fri: AM - 30 min run up a few little peaks close by in Mesa. Still energy/motivation deficient from my near death flu yesterday

Sat: 60 min hike to the emerald pools in Zion National Park. Despite the throngs of tourists, Zion is a pretty sweet park.

Sun: 12+ hrs of Leadbutt training. Last day of driving but no actual training.

Not quite what I had hoped for, in terms of training, this week, but probably one of my most memorable spring breaks ever. Family time is priceless (even with screaming babies in a car for 40+ hours. I am sure my wife will post a recap and capture the details in greater depth. Bottom line, I have the best life ever.

Week total: not a lot.

Next week I will push for 14+ hours. Back to business.

Week summary 3/18 - 3/23

Mon: AM - 1:00 hr easy pace 20 min strength

3 x 15 dips
3 x 15 balance lunges
3 x 15 ab extensions

PM - 5 min warm up for a 10k tempo at 5:30 pace. (40 minutes -ish)

Tues: AM - 1:40 Iller creek trails 15 min strength

3 x 15 hip abduction w/band
3 x 15 hip adduction w/band
3 x 15 dorsiflexion w/band

Crazy moose encounter

Wed: AM - 50 min tempo/interval strength, 20 min stair master at 150 steps per minute

3 x 15 pronated grip pull ups
3 x 50 scissors (abs)
3 x 15 push-ups with 45 lb plate on lower back

Thurs: AM - 60 min. Iller creek trails

I heard a wolf howl. Close. Period.

PM - 30 min. Sport climbing

Fri: AM - 60 min easy pace

Sat and Sun off.

This was a whirlwind week. I had 4 finals 3 of which were pretty stinkin tough. Friday afternoon after my last final we got in the car and drove to Mesa, AZ. Yep, a million miles with 2 little ones, cardboard seats (no offense to our little Subaru but it wasn't meant for cross country trips), and a raging case of sciatica. It went much better than predicted. The downside was that I had to sacrifice 2 days of training but I am sure my body was ok with that.

Week total: not a lot.

Week Summary 3/11 - 3/18

Mon: AM - sleep.

PM - 60 min tempo at 5:30-40 pace. 30 min strength

3x20 pull ups (supinated grip - biceps/lats and more. Pull ups rock)
3x12 chest press (175lbs on cable machine)
3x12 1 legged squats (much harder after a tempo run)
3x15 cable crunches

Tues: AM - sleep.

PM - 30 min. sport climbing, 45 min. Shake out

Shake out = 20 min easy pace on the track followed by 25 min run on the treadmill @ 15% incline (156 bpm)

I thought I would get an F for the day for not getting out this morning but it was for a good cause (a 3 yr old who needed her dad to "snuggle her" at 3:45 am). Can't say no to that ever. *Chant* Running gods bless me for putting family first. *End chant* Usually Tuesdays are a no go for PM training but different scheduling allowed for it today. Also to keep my sanity while studying I do a 20 min on (studying), 15 min off (distraction). That allows me to get a few bouldering routes in while I distract my information flooded mind.

Wed: AM - 1:40 easy pace 20 min strength.

I WORE SHORTS! First time in a long time I have been able to wear shorts on a 5:00er.

3 x 15 hip abduction with band
3 x 15 dorsiflexion (tib anterior)

AM 2 - 30 min sport climbing

My new secret weapon for effective studying and actually recommended by a mental health counselor genius friend of mind (neurotherapy northwest). No, I am not seeing a shrink but I probably should.

Thurs: AM - 30 min run moderate pace 30 min bike

This is a "rest" day. For those who say I need a rest day, take a look. This is what they will look like from now on. A light shortish run with a bit of cross training. I don't enjoy the "true" rest day so I am not going to do it (jury is out still as to which is better, true rest or active recovery, I think it is situational). Plus the momentum is pushing me and I like it.

Fri: AM - 60 min Iller Creek trails

This was a bit of a test run. We have had a few days of nice/warmer weather so I wanted to check on my fav trail system conditions. Still icy in a few areas and obviously moose infested. The guy I met this morning wasn't too happy to see me. It was definitely a nerve racking encounter.

PM - 60 min - mile repeats and interval strength training

4 x 1 mile @ 5:15 pace on a 180m track (lots of tight turns)

Between miles I did this (while hyperventilating):

3 x 40 push-ups (chest/triceps)
3 x 12 upright row on cable machine (traps/biceps)
3 x :30 stab ball roll outs (core/delts)


Sat: AM - 2 hrs on the bluff easy pace 10 min hip abduction (3 x 15)


Sun: AM - 1:50 on the bluff awesome pace

Opened the throttle a bit in this run and it felt great. I feel like my speed training is paying off.

AM 2 - 60 min hike with the family on Iller Creek trails.

The pace wasn't super speedy but I was carrying baby June in the carrier so it counts:)

Week total: 13.25 hrs.

2 more hours this week!

No pics but trust me I could have had some good ones. The bluff has been pretty awesome and Iller Creek is quickly becoming snow/ice free. I am pretty lucky to have quick access to some great trail systems.

Week summary 3/4-3/10

3/4/2013

Mon.- AM: 1.5 hrs moderate pace

I think my body doesn't actually warm up until about mile 8 on my morning runs...waking up is hard to do.

Tues.- AM: 1 hr. easy pace

I have been conquering the Tuesday beast lately which has been a tough battle. It is the hardest day to train because waking up at 4:30 is the only option if I want to get a run in and 1 hr is all the time I have. What doesn't kill you makes you stronger right?

Wed.- AM: 55 min. moderate pace; 25 min. strength

3 x 40 traditional pushups (chest/triceps)
3 x 15 abdominal extensions on Mia's swing (who needs gym equipment, wait I work at a gym...)
3 x 15 1 legged squats (quads/hamstrings)

A very simple strength workout.

PM: 40 min. speed

10 min warm up run at marathonish pace followed by this:
4x400 at 58± sec per
4x200 at 26± sec per
(200 meter rest jog between intervals)

I got a sub-par grade on a Chemistry test so I stood up and walked out of class for a venting speed session...it felt really good. If a sucky test grade allows me such a great workout maybe it isn't such a bad thing??

Thurs.- Rest Day

Rest days are nice but tough. I feel like I am gaining some good momentum with my training during a crappy season of the year (which is a tough thing for me) and rest days seem to interrupt this but I know they are necessary. I thought I would be more sore today from yesterday's interval session but I am not...good sign.

PM: 20 min. easy pace to get the niggles out.

Fri.- AM: 1:30 hrs easy pace; 25 min. strength

3 x 10 handstand pushups (traps/delts)
3 x 15 (per side) balance lunges (dorsal side of one foot on a chair)(quads/hamstrings)
3 x 20 dips (triceps/chest/shoulders)
3 x 30 oblique sway crunches (I made up that name because it is like a sit up but you follow a u pattern instead of up and down)

It is embarrassing how much of my upper body has atrophied. I guess running long has that effect, oh well. I am just happy to be able to see my toes and tie my shoes.

PM: 40 min. -- 15 min. uphill treadmill challenge (15 min @ 15% incline for as far as you can go) with 15 min warm up and 10 min. cool down. Total distance 1.62 miles (having stepped to the side 4 times for 15 seconds each to check my heart rate (176 bpm at the end).

Give this one a try if you want your heart to burst out of your chest and your legs to incinerate. It will be perfect if those are your goals.

PM 2: 30 min on stationary bike- high intensity

Totally unproductive day at work. 2 of my clients cancelled, 2 just didn't show up. The positive side is that I still got paid and got to get a rare third workout in.

Sat.- AM: 2 hrs. on the bluff

My last morning run in the daylight for a month or so...dang daylight savings! I am so blessed to be able get myself out of bed and have a body that will allow me to run in such beautiful places. It is something that I take for granted everyday.

Sun.- AM: 1:20 hike in Iller Creek

My slowest pace of the week yet the most productive outing. I took my three year old hiking with me thinking she would probably want a piggy back ride and it would be a decent workout. We started off painfully slow and I was feeling like just tossing her on my back and getting up the climb. She wasn't interested, she was having a blast. We kept plugging along and at an intersection in the trail where we would normally go right and switchback up about 800' in 2/3 mile, she wanted to go left, no switchbacks, 900' climb, ok! Maybe I would get my workout in after all. (Note: the trail was still 90% snow/ice covered.) we started up the climb and she was hands and feet bear-crawling like a 3 yr. old and I was really impressed, but the most impressive thing was she did it almost the entire climb! I was feeling way outsmarted by now. Here my three year old taught me an awesome lesson in pacing. Slow and steady until the final climb and then pedal to the metal. We got to the top and she wanted to climb every rock on that mountain. She was equally impressive on the descent bombing down without a care. I think I may have a child mountain running prodigy on my hands. Also a go to plan for a much calmer Sunday.

Week Total: 11:15 hrs.

2 hrs more than last week!! I am not sure about where my mileage is at (not concerned) but I am really happy with my consistency and increased volume. I also feel like there is a really nice balance between different paces, speed/hill training and strength workouts. My caloric intake is right on as well to match my level of training and to feed whatever lives in my gut that is needing the balance (avg. 4500 calories per day). 12 + hours next week?

Week summary 2/25-3/3

2/25/2013
Mon- rest/recovery from Ragnar del sol ultra.

IT band is pretty dang tight but manageable.

2/26/2013
Tues- AM: 1:00 hr easy pace

2/27/2013
Wed- AM: 8 miles @ 5:45 pace

Track tempo run, not my favorite running surface but IT band was solid today and pace was easily sustainable for a "tempo". Time to pick it up.

Thurs- AM: 1 hr. easy pace

PM: 30 min. easy pace

IT band got angry so my easy pace was all I could give. Foam rolled following the PM run and that seemed to help quite a bit.

Fri- AM: extra 1.5 hrs of sleep.

I am thinking of counting that time as training...

PM: Treadmill- 30 min @ 15% incline followed by 3 x 4:1 intervals @ 15% (4 min. 4.5 mph and 1 min 10 mph) 16 min on stairmaster at full capacity (162 stairs per min).

This was pretty intense.

Sat- AM: 1:45 hrs on the bluff

Left at 6:00 which meant no headlamp! Sweet glorious single track. It has been too long my dear friend. I carried 16 oz of a carb/electrolyte blend from the local Complete Nutrition that seemed to keep my metabolic monster at ease.

PM: 1:45 hrs. Mtn. bike on the bluff with the girls

So towing 60 lbs of babies in the 40+ lbs bike trailer down and back up around 1000' vert on sandy trails was killer. What the heck was I thinking.

Sun- AM: 1:30 hrs hike to Big Rock w/Mom.

I almost lost a few appendages to frostbite and probably could have been quicker in ice skates due to icy trail conditions but regardless, the views made it worth it.

Week total: 9.25 hrs

Recap- consistency! Now start inching up total time (quite a ways off of Killian's 30+ hr weeks :) but I have a life. I also have an incredible family that supports my ultra antics and puts up with me when I am grumpy because I missed a run.