Week recap

A total turn around week. At the end of last week, I wasn't sure what to think of the sort of responses my legs were giving me - pain in my left leg, a phantom twinge in my left foot, a case of lingering soreness (post run) in my right knee. Not one of these problems proved severe - they have all been slight - but they have been no less discouraging. Instead of brashly slogging through the pains, or ceasing and desisting completely, I took action. Continuing with my planned training, I added some form work into my running sessions, SIRIE (stretching, ibuprofen, rest, ice and elevation) to the troubled spots, some spot massaging and a positive outlook on all of it. The change has been dramatic. I am feeling great. My legs are feeling strong. I am already noticing increased power and strength from the lifting that I have been doing every other day for several weeks now. Good stuff. I am feeling positive about where things are going. I have a plan! For once! It is nice to work within this newly defined framework. Here is what the last week of training looked like:

221/biking miles (key workout - 32 mile tempo)
30/running miles (key workout - 8 mile tempo)
4/lifting days, 7/core days

15.5 training/hours

Combined (biking/running) effort mileage: 118.4 miles

Feeling like a million bucks.

Full-moon run, take two

So, yesterday morning (Dec. 1st) around 1AM I rolled out of bed eager as a beaver to enjoy the otherworldliness of a moonlit trail run. I dressed myself for the weather, snapped open the front door, and... snow. It was snowing. No moon to speak of. I was up and pumped to run, so headed out the door with a renewed sense of outcome: Dec. 1st, 2009 was going to be the host of a snowy 1AMer, not a full-moon run as originally planned.

This morning, at 1AM, I rolled out of bed. Take two. Today, anyways, was the actual full-moon. I cracked open the door, holding my breath, hoping for a clear, cold, blast of lunar light. Sucess! A clear night. I headed out blissfully. One of the more peaceful runs of my life. I took her nice, easy and steady. My headlamp proved unncessary, even in the woods, this morning; the moon was that reflective. Yeehaw. It was one of the more lovely 7-8 milers I can remember. Short, but I am getting there. Slow and steady wins the race.

The point of this post is this: if at first you don't succeed make the most of what has been dealt and try again. You will not be disappointed.

November by the numbers

Another month training log down in the books. November has come and gone. What a difference in training approaches from November 2008 to November 2009. My shape is coming slowly, but surely, as I continue to say, as my legs get used to running again.

I am overcoming a bout of hamstring tendinitis in my left leg, as a result of an usual gait acquired while sporting 'the boot'. Stretching, specialized strength training, ibuprofen and ice should see me through the recovery without significantly altering my training regimen. All is well though. I am taking each day as it comes and training sensibly.

November 2009 by the numbers:

967/miles - bike (32.2/miles/day)
70/miles - run
29/days - core work
7/ days - strength training

A fair amount of biking miles in the last 30 days. The bike has been my saving grace during my return to running, post stress-fracture. By contrast, November 2008 saw 526/miles (18/miles/day) of running and 20 some days of core work, with no strength training or biking.

I am on the road to Copper Canyon and feeling fine. I am hopeful that my left leg will continue to strengthen and that overall, my body will continue to grow stronger day-by-day, as to put me in a good and healthy shape for the Copper Canyon Ultra Marathon.

(Just for kicks I did some calculations on the costs of each of those stationary miles: at 26 dollars a month gym membership and 967 miles/stationary riding for November, each mile came at a cost of $0.026. Pretty reasonable, really. Each minute on the bike (roughly 2417.5 minutes, or 40hrs 19.5mins for November) ends up $0.01075. A real bang for the buck. And, the cheapest thrills are often the most rewarding.)

This week in training...

First off, feeling great. Just awesome. I am dialing in on a good training regimen. My running mileage is increasing slowly but surely. I had my first day off the bike in well over a month (the gym was closed for the holiday). It was a nice day of rest, with an easy 7 miler. Next week will mark the beginning of back-to-back running days and the introduction of a longer run 8-10 miles, which will then build by 2 miles a week subsequently. This week (in miles):

SA: 37/bike, core/lifting
SU: 32.5/bike, 6.5/run, core
M: 33.5/bike (progression), core
T: 32.5/bike, 7/run, core
W: 45/bike, core/lifting
TH: 7/run, core
F: 45.5/bike, core/lifting

Total: 226/bike, 20.5/run

I am so thankful for this life. My friends, family, my health, the ability and stamina to be able to train hard (and enjoy it), my job, second chances, Missoula, the future, and, now truly, The Creator's gift of life and peace through it all. God bless.

This week in training...

A really solid week thus far. My progress, again, is slow, but steady. I feel like I have so much more in me and am holding back. Surely, soon enough, as early as the beginning of January, I will be wondering how I ever felt strong and reserved. For now, the build-up continues to that point. So far this week (in miles):

SA: 37/bike, core/lifting
SU: 32.5/bike, 6.5/run, core
M: 33.5/bike (progression), core
T: 31-33/bike, 7/run, core

My runs have been effortless. It is difficult to stop at my pre-determined stopping points, because I am usually feeling so great and wouldn't be opposed to running forever, but I know better. The moment I realize that I have pushed it too far with my healing foot will be the same moment that it is too late. Patience, patience, patience. Peace.

Copper Canyon Ultra Marathon

Well, I am in. It is official. I am going to Mexico in March to run the Coppery Canyon Ultra Marathon with the Tarahumara. Gringos vs. Raramuri. The logistics of the travel have to be hammered out, but my application has been accepted for the race and one of my dreams is on the cusp of being fully realized. The race is March 7th. 47 miles of running through a network of canyon and chasms with some of the greatest long distance runners in the world. I am stoked. Training-wise, the beginning of March could not be a better time. My newest regime has my fitness peaking towards the end of Feb. Yeehaw.

The first three days o' the week

The first three days of my training week have been rock solid. I am getting stronger by the day. My work outs have been challenging yet palatable (both in mind and body). I am very comfortable with where my training is at and where it is going. It is finally beginning to feel like I am on target for something great and within my physiological means. Training is all about building capacity, not destroying your body en route to race day, so you show up at the line wrecked. It is a fine line, to be sure - pushing fitness and staying healthy - but I feel like I am staying the course, on the healthy side of that divide. So far this week (in miles):

SA: 33/bike (intervals, hard effort for 50k), 4.5/run, core
SU: 36/bike, lifting/core
M: 5/run, 31/bike/core