Week ending 30OCT2022

A buzzer of a week.  Monday was a bust.  On it at 6AM, finished at 7:30PM and then band practice.  So that was a zero.  Tuesday was a seven, everything else was an 8 miler plus.  Wednesday includes 4 x 500 on Ridgeview.  Sunday ended up being a 10 miler.  

Saturday was the CO XC State Meet.  On October 15, the coaches poll had the Eagle ladies ranked at 7.  That seemed a bit aggressive to me, and then a only landing fourth in the region made it seem that a top ten finish would be a stretch.  But the girls came through and landed a sixth place finish.

It was a nice day, one of those ones where I wanted to enjoy what it took to get there and recognizing the results at that moment.  

I am somewhere around 2060ish miles on the year, so it would seem if I can hold it together, I'd finish with an average of about 200 miles a month on the year.  

Week ending 23OCT2022

Monday AM - 3 miles along the sidewalk that is a bit off the north shore.  Slow to rise, but decided rather than just dog the miles, threw in a few one minute pickups.

I forgot to mention that at the CSU race, my watch told me that I averaged 150bpm HR, with a short max at 166 mid race.  I am not sure that is right or if the watch is off in regards to how it measures these things.  It often has my resting HR in the 30s, but my upper HRs in runs has been shown in the 180s.  I dunno.  Not that it matters.  

Evening - 4.2 miles on the sand, well at least for part of it.  That is pretty tough.  Caught it before it got too dark.  And it is humid as anywhere I have been.  

Tuesday AM - as has become customary ... the day 2 is always a bit tougher to get rolling on the travel trip.  Contemplated staying in bed and not going, but managed to get out at it and listen to some of the new Coheed and Cambria release.  3 miles easy.  

PM - 3.5 miles.  Dark, hot, humid and headlights in the eyes.  Meh.  But movement.

Started think about how I used to handle this humidity shit better.  I recall some stupid runs in Israel and Dubuque.  Somehow I'd gut out 10 miles.  It was certainly better trails there than this but I must have been more stubborn about getting the miles.  

Wednesday - nada.  Slept in as I was bushed.  Did the engagement dinner thing in the evening (it was nice) so there was not gonna be any running after.  

Thursday night.  Got back to the hotel a little sooner so was able to get out for a bit of a longer jaunt but I paid for it.  Total soaked rat at the end of this one.  Squishy shoes and all.  

Friday - travel day - and a long one.  Another goose egg.

Saturday - back at it with AM practice for about a half dozen.  Buzzed up to TommyKnocker to play the Burro Banquet - which game me an adequate excuse to not have to lace up for Masters XC over in Boulder.

Sunday - decided it was time to try to get back on the horse after an ineffective week.  10 miles.

A poor training week, but it came with the travel and to a challenging climate for me.  

Week ending 16OCT2022

Monday - just four miles squeezed in but managed some 800s at six minute ish pace and then some 200s faster.  Got my doors blown in by the Eagle ladies.  

Tuesday - a touch sore-tired but to be expected.  Coughing my brains out from yesterday's work.  8.1 miles easy.  

Wednesday - AM 3 miles.
PM - 6 miles.

Thursday - not much running as was supporting the TT for the Eagles.  Biked some, walked some when flagging the course and then got in 3 miles.

Friday - easy nine.  Probably too much for a day before a harder effort.

Saturday - up to CSU for the Parents Weekend and Homecoming thing.  JZ talked us into to doing the 5k.  I wasn't wholly sure what sort of shape I was in - it could be 23 or 20 minutes.  I figured it wasn't 20 because I hadn't done much since the PE's and I was running about 20 before that.  After a 1.5 mile warm up I gave myself the pep talk to not go out too fast, and to build into it.  So, of course, I botched that.  I was out in 6:20 and I am sure most of that came in the first kilo.  Legit - like everyone - it felt fine until it didn't.  I was fading after that, both physically and mentally I could see how my focus / ability to press was shit.  A 7 minute second mile and then a 6:52 third brought me for the 5K at 20:48.  I was nicely surprised at that and felt the post race motivation of thinking about getting back at training and actually executing.  Great event.  7.5 ish on the day.

Sunday - travel to Puerto Rico - so that was an all day affair.  Managed to get out for 3 after dark.  I thought the beach jogging would be the shizzle but it wasn't great on the soft stuff with the slope in the dark.  

Miles will be rough this week given the schedule, and the humidity will be my typical kryptonite.  I'll try to get on a higher intensity lower quantity week in light of that.  

Week ending 09OCT2022

Monday - 6.7 miles.  Started pouring in the last part of this so cut things a bit short.

Tuesday - 8 miles including 4 x 800 on Ridgeview.  Started on the out at 2:57, then did the back up in 3:08, back out in 3.  Not sure on the last as I was coaching a kid through it.  But in any case, I felt this effort later that night.  Might be the most I have done for quality since the blood clot news.

Wednesday AM - 3 miles with GW on the old man loop.

PM - 5 miles easy with the coaches.

Thursday - 8.2 miles, picking it up.  

Friday - an 11 mile day with some jogging with folks and at the meet.  

Saturday - AM practice.  8.7 miles

Sunday - 12 when done with it.  

Good week.  If I can keep on the volume, inject a day a week or two of something quicker, it will be good progress.  Biggest week in terms of volume since early summer and prior to getting the PE's.  I guess in addition to Sage C having the PE's, Adam Chase has had some similar blood clotting issues:  https://www.outsideonline.com/health/running/training-advice/injury-prevention/runners-stroke/ 

Week ending 02OCT2022

Monday - day got away from me so I only got in a very light four with practice.  A lot of folks I have been around tested positive for COVID so I took a test and got a negative result.  Good band practice. 

Tuesday - 9.2 miles, mostly setting up and managing a workout for one of the athletes heading to AZ later this week for a faster 5k.

Wednesday- 8 miles around practice.  

Thursday - 8 miles around practice.

Friday - 8.3 miles around practice.

Saturday - 4.4 miles at the Pat Patten meet.  Then off to the Flats for a pretty intimate setting of a show.  

Sunday - 8 miles.

50 miles something on the week.

Week ending 25OCT2022

Monday AM - 3 miles w. GW at morning practice
PM - 5 miles, with 6 x 200 on six minute pace

Tuesday - 8 miles, with 2 x 5 minutes at threshold

Wednesday AM - 3 miles w. GW at morning practice
Afternoon - in a light rain with JH and KD, 5 miles.

Went to bed at 7:45.  Woke up at 6:30 but a fitful night of sleep, waking up sweating on occasion - so probably some fever.  

Thursday afternoon - avoided the kids at practice given last night's events, but found the coaches and jogged with them.  9 miles.  Felt pretty good.  

Friday - XC meet at NWOS.  7 miles.

Saturday - AM practice:  9 miles with GW on the Lac Amora loop.  Then up to Summit.  

Sunday - went to the Rox on Sunday.  They are pretty bad.  Didn't get out for a jog until the evening and despite it being EOD, the run went well.  7.5 miles.

56ish on the week.  Some progress.  One month of thinners to go.  

Week ending 18SEP2022

Well, not a week worth speaking of in running terms.  Long work days, high heat and humidity, and just being worked limited miles.  Hardly a training week, so I won't bother posting here the half arsed runs in the DR where it looked like I had gone for a swim more than a run.

I guess in another reality that would have been fine as I'd be resting up for a PPM but there was none of that this year because of the PE issue.  Also was supposed to play a gig with Spare Change on Saturday but COVID for a band member shit canned that too.  

(side note - 3 guys under 2:10 in the PPA is pretty amazing)

The Dominican Republic trip was good from a work perspective.  These trips are educational - both in work but also in seeing other cultures.  Men at night at a table in the street playing dominoes.  Karaoke singers in front of high end restaurants.  Garbage everywhere.  

After a long day to get back (a story unto itself in getting back from the DR) I escaped up to Summit County.  It was good to be back in the thin air, cooler temps, and low humidity.

Sunday I explored up the Ten Mile Creek trail out of Frisco.

Week ending 11SEP2022

Monday AM - hot.  6 miles with the kiddos.  Feeling the band effort from last night.  Yeah.

Tuesday afternoon - still hot.  8 miles with 10 x 100 in the middle over at BHMS.

Wednesday AM - had an athlete that needed to go in the AM so did some work at sub seven pace with them. 5.2 miles.  

Thursday - 8 miles

Friday - 

Saturday - 8 miles at Liberty Bell.  Kids had a blast.  After a few weeks of 80s and 90s, a drop into the 40s and 50s set them up for fast races.  PRs for nearly every kid.

Sunday - Dominican Republic.  Red eye here via Miami so I didn't sleep much.  Got out and it was expectedly hot and humid.  Probably not as bad as Singapore that time.  Certainly not as epic as Dubuque.  The ocean probably helps that.  I could only get five before I relented to no longer swimming in my own sweat.  

The beach playa beauty of the Caribbean was very much offset with ... trash.

Another 50 something mile week.

Certainly thinking about how I am missing Pikes next weekend.  There is thought that I could have gone and done it - as in completed it, and there would have been some accomplishment in that.  But I also know I would have been greatly dissatisfied with such a result.  The loss of the training I had because of the PE's and where I am now ... I am not really to run that the way I'd like to.  I mean, I am nowhere need where I'd like to be but I am really far behind where I was.  It will be a process to get back to some semblance of fitness I was in.  

Week ending 04SEP2022

Monday AM - 3 miles easy with GW at practice.
PM - 5 miles with the coaches easy.

Evening band.

Tuesday - 7 miles with 12 x 1 minute on, 1 minute off.  Hot.  

Played the Broomfield Farmer's Market.

Wednesday AM - 3.1 miles easy at practice

PM - 5 miles

Thursday - sorta dead.  7 miles in the afternoon.

Friday - 7 miles at the Legacy Invite.

Saturday - 7.2 miles at practice.

Gig in the evening at Front Range

Sunday - 8.1 miles with JE (haven't seen him in 30 years?) over at Marshall Mesa.  

Played a charity / memorial event at Broomfield Golf in the evening.  We were pretty tight on this one.  We do better I think when its outdoors, it is a scheduled event, and we are on two sets.  

52 and change on the week.