March 2014 Summary

Running Days - 17
Average Miles per Running Day - 8.4
Vertical Feet - 15,000
Weightlifting Days - 11
Push Ups (YTD) - 107/per day = 9,645 push ups
Beer Challenge (YTD) - 41

A rather frustrating month of Running.  A majority of my runs were done simply to test what my knee could or could not handle.  Followed by lots of icing of my knee tendon and applying a topical NSAID.  None of this was even close to being fun.  Also just shocks me how time consuming all this knee maintenance has become.

However progress was slowly being made.  3 runs a week turned to 5 runs a week by months end.  4 milers around the hood become 10 milers around the hood.

What scared me the most was what running trails would do to my knee.  The up and down would put much more stress on my knee tendon as opposed to the flats around my home.  The doctor who looked at my knee cautioned me on approaching the trails slowsly.  So I eventually took a 3 week brake from trails.  Thankfully the knee responded nicely on my first trip back to the trails.  The last weekend of the month saw almost 6,000 feet of vert over 5 1/2 hours and all was good.

Another positive out of this rehabing is I've seen all those little issues that developed over the winter disappear.  Tight calves, hamstrings, hip flexors.  All that stuff was gone and I felt extremely balance during my runs as my fitness came back around.  

The tendon is still bruised.  Still a bit swollen.  I still notice it with every step.  It'll likely take another month before it's 100%, but it is getting better every day.  And that's all I could ask for at this point.

Lifting Weights was simply a routine this month.  One of maintenance.  While I was in the weight room to work it during my one hour there, I never pushed more weights then needed. Nor did I challenge the legs much as my bruised knee is really restricting what I can do.          

I'm only 49 beers behind in the Beer Challenge.  I would have been like 48 or maybe 47 behind but for some reason I bought a bunch of Belgian Style Beers which slowed down my beer intake.  I also bought a 12 pack of 1554.  Big mistake if I'm trying to mix it up.

(Green is for St Patty's Day - Fresh Squeezed IPA might be the best beer I've had this year)

Looking Forward

I'm finally in a position where I can now push the running miles and vert and I plan on getting after it this month.  I'll still have to watch the knee but I'm not nearly as cautious as I was just a few weeks ago.  The visits to the weight room will drop to no more then 2 times a week at most.  The key here though is getting the legs back into weightlifting shape all while running the miles I put in back in Jan.    

After missing out on Salida (again!), I've been thinking about adding in a race for the spring time.  However when I find one that works, and there are many, I catch myself not at all excited about it.   

But there's still that void of needing to do something.  The more I thought about it, the more I realized I don't need some race to hopefully fill that void.  So a few weeks ago I got home and went straight into my box of Trails Illustrated maps and trail books.  I pulled out 5 maps and 3 books detailing Utah around the Colorado Plateau.  So many possibilities.     

I can't wait to get back to Utah at the end of the month for some amazing running!      

  

February 2014 Summary

Running Days - 12
Average Miles per Running Day - 10.6
Vertical Feet - 16,000
Weightlifting Days - 9
Push Ups per Day (YTD) - 105/Day (6,205 Total)
Beer Challenge (YTD) - 28

I've ready discussed my Running in a prior post so I won't expand on it much more here.  Still sucks starting out on such a solid note (averaging 12 miles per run with all that vert mixed in) and literally ending the month with 1 run over 11 days.  What could have been....

As soon as I took time off from running, I thought it would be a great idea to just kill it in the Weight Room. 4 visits in 7 days where I spent an average of 90 minutes in there pushing my limits.  While I surprised myself on a few occasions with the weight I was throwing around, I honestly hated these 4 workouts.  It defeated the purpose of why I was weightlifting to begin with.  The goal has always been simple and it's to put myself in strong running shape and I wasn't doing that.  So I took the last 10 days off of the month from lifting just to give myself a mental check.

I suck at the Beer Challenge...but you would too if you had a crazy 3 year old and 3 month old at home. Hitting the Ouray Brewery with my daughter on a Thursday night that saw heaps of snow in town was awesome.
 

With so much time taken off to end the month, it's amusing what other things I do to occupy my time.  New Tattoo idea...check.  Looking at bigger homes for our now family of four...check.  Walking my fat dog more...check.  New job searches...check.

Of all these, the searching for a new home has been of most interest.  My wife and I love the area near DU/Wash Park but our house was unfortunately the perfect size for just the two of us.  Maybe even for three of us.  But not for four.

It's been fun asking ourselves what's important to us as we decide on areas to live.  What becomes interesting is asking this same question to ourselves 5 years ago.  To ourselves 5 years from now.  Very interesting to see the answer.  For example, I love how there's great coffee shops near our house but what would be even cooler is having trail access near our house.

Looking Forward

Pretty simple.  Get this knee healed up so I can....

Play Like An All Star
Party Like a Rock Star
Hammer Like a Porn Star    

I have no idea how that relates to running healthy but credit goes to Mike Piazza for the awesome quote.              

A Story of a Bruised Bone and Tendon

February 8th, I ran 17 plus miles and 3,800 feet of vert around Mount Falcon in a solid 2 hours 45 minutes.  99% of the trail was covered in nasty snow and ice.  Not once did I come close to falling.

February 9th, 1/2 mile away from my house, I slipped on what looked like grainy snow and drove my right knee into what ended up being a solid sheet of ice.  I continued on for another 10 plus miles in temps that hovered around the teens.  My knee hurt but didn't think much of it.

In the proceeding days I caught a nice cold from my daughter and put in a few flat miles around town.  Knee was sore, but nothing worrisome.  By the end of the following weekend, I had accumulated 27 miles, almost 6,000 feet of vert and one swollen knee.

Over the next 2 weeks I ran twice for a total of 8.5 miles.  The runs didn't hurt my knee.  Yet I found my knee hurting at random times.  Sometimes it hurt like a mother f...er!  Usually by the end of the night.

Frustration took over.  

Since my son was born, I've spent so much time building what I felt was a very strong running base.  Paying attention to each of my runs and investing much time in weightlifting.  Putting myself into position to run the Salida Marthon strong.  Waiting for that light switch to turn on for me to put my training into another level for this summer and fall races.

Prior to the fall, I felt like I was much stronger this year then I was at this point last year.  I'm pretty confident in saying I was stronger this year then I was entering last years SJS50.  That switch...I was just about to turn it on as a test for a few weeks leading into Salida.

Then the fall.  The frustration stemming from a sudden stop in my training.  An injury caused from a damn fall.

My sister in law works at CU Sports Medicine.  Having that connection puts me quick contact with some established doctors that know a few things about running.

For roughly 30 minutes, the doc asked me a lot of questions, took a few x-rays and twisted/pulled/pushed my right knee every which way.

It was great hearing that my knee was extremely strong.  The fall 3 weeks back resulted in a bone bruise and a patellar tendon bruise.  Had I come in right away, the suggested path to recovery would have been taking it easy for a few week running easy flat miles.  Avoid the trails as the act of running up or down replicates my fall too much and puts unneeded stress to tendon.  And avoid kneeling since the tendon can't yet handle the body weight!

By kneeling, I put myself further into the injury hole.  I kneel to change my son's diaper daily.  I also painted my sons room in the past week and kneeling to paint baseboards, lower portions of the walls thrashed me. In hindsight, it makes complete sense why my knee hurt so bad at the end of the day.  At the time, I just assumed my knee was beat from running.    

The key now is getting the tendon to calm down, which it already has after a few days since my doctors visit. A few more weeks of low key running, no kneeling, ice and Advil should do the trick.  I've lost a little fitness, but what sucks is loosing that sharpness of running one can only obtain by training consistently.  Loosing out on this means my chances of running the Salida Marathon strong the whole time is non existent.  So I unfortunately won't even bother with the event.

I will however be thumping the friendly trails of Mt Falcon and Mt Morrison by months end and to me that's way more important.              

January 2014 Summary

Running Days - 22
Average Miles per Running Day - 10.1
Vertical Feet - 27,500
Weightlifting Days - 11
Push Ups per Month - 108
365 Beer Challenge (year) - 14

I'm not going to lie, I'm pretty damn tired.  Going through the newborn stage and a soon to be 3 year old stage wears on you.  I feel like when I'm at work and home, it's go go go time.  Always thinking about the task at hand and at the same time already planning out the next few tasks I need to do.  By the end of the day, which is normally around 10pm or 11pm, I am wired!  Finding it difficult to fall asleep right away.  Even though I'm exhausted.

Don't get me wrong here.  All is great, just, tiring.  Thankfully it's only a matter of time till the family finds a nice routine.  

"Habits are easy to start.  Difficult to break."  This is what my college baseball coach told our team my freshman year.  When my daughter was born, I started getting my training in during the early hours of the morning.  It's the reason why I now wake up almost every morning at 5am without an alarm.  It's the reason why I was able to run and weight lift as much as I have this month.

All these workouts have also been some of my most peaceful moments. All is calm and I'm allowed this brief moment of clarity on the upcoming day.  Balancing out life.  Without these workouts, I no doubt would be a complete train wreck.  

This will be one of the few times I talk about my Push Ups.  I will continues with the 100/day average with a little switch up.  Doing only 2 sets of as many push ups as I can do.  Not a big deal till you factor in making up for missed days.  Which I tend to do at least once a week.  It's the making up the missed day that will make this a challenge.

I've always been a Garmin Connect person but this year I'm giving Strava a shot.  The free version. Some really cool stuff, some very interesting stuff and of course, as to be expected, some douchey stuff.  

As for the Running, I was consistent and strong all month putting an emphasis on vert and time, not miles. Highlight was a great 26 miler down in the Springs for their annual fat ass.  Even went 29:30 on the incline which I think is good?  JT was gracious again playing host and I had a great time down there with so many awesome folks.

The slight increase in Weight Lifting has resulted in me weighting in at 188. However, as I pointed out last month, I've pretty much hit a ceiling.  My current diet is geared towards running.  Along with my current running and weight lifting pattern, there's no way I put on any more weight.  Getting stronger will occur but at a slow progression.  This I'm fine with.  The gym right now mixes things up, focuses on muscles I would normally neglect and is a nice refuge away from the dark and cold early morning runs I experience most days this time of year.

No way in hell I come close to this awesome yearly beer challenge, but I'll give it a strong effort.  I'm so focused on family once I get home that I forget to take care of myself with a beer.  It's been a lot of fun mixing up the beers I drink since I tend to be a creature of habit and stick to IPAs.  

(Red highlights beers awarded to me by Front Range Denver for now Rambler)

Looking Forward

More of the same with me taking it literally one day at a time.  Have to approach it this way with the newborn and Mother Nature making most of the calls.  I'm really hoping to add some structure to my running in February in preparation to Salida.  A focus on more leg turnover, a true heart rate focused recovery run for example.  I'm feeling really good and starting to think I might be in decent race shape come March 15th after all.

Weekly goals will remain the same.  Still keeping it to 5 running days per week with a few days on the trails. 3 visits to the weight room per week as well just for the hell of it.  I likely won't hit these numbers and that's fine.  I'm still putting in a solid base for this summers fun.

December 2013 Summary

Runs - 23
Running Days - 22
Weightlifting Days - 8
Average Miles per Running Day - 9.9
Vertical Feet Ran - 29,000
Push Ups per Day for Mth - 147
Push Ups per Day for Year - 111.03 or 40,525 Total Push Ups

Too keep a theme going that many of my friends back home in San Francisco had going on, my top 3 moments at Candlestick Park.  Candlestick Park is where I had my first job.  It's where I feel in love with the game of baseball.  It's where I watched literally hundreds of baseball games between 1978 and 1999. Another 50 football games.  An absolute dump that I loved since I spent so much of my childhood there.

#3 - Sneaking into the stadium and onto the field as a 14 year old.  It was baseball season and the Giants were away.  We played catch on the infield for roughly 15 minutes till getting kick out of the stadium.

#2 - Roughly 12 years old and attending one of the lonely weekday night games.  Stadium crowd around 2,000 folks.  Hanging out with a few of my friends near the Giants bullpen and chatting with Vida Blue.  Vida Blue threatening to throw a baseball at a bobblehead roaming the seats nearby.  The bobblehead was my buddies little brother who was maybe 6 years old and wore a baseball cap that was meant for a teenage. Early 80s, 6 kids between the ages of 6 and 13 going to a baseball game in the hood via public transportation without any parental guidance.  I loved growing up in the Four One Five!

#1 - Game 3 of the 1989 World Series.  I was working there selling hot dogs and I was situated right where the opposing team entered/exited the field.  Jose Canseco had just entered the playing field.  The whole section was booing and flipping him off.  Then the earth shock. 

Funny how scared to death I was of reliving the first few months of a newborn.  Yeah, sleepless nights, rocking the little one to sleep at 11pm and changing way to many diapers can be rough.  Hell, being completely cashed by days end is rough.  Once reality hit, I was excited (not scared) to be dealing with a newborn, my son.  It's actually pretty amazing.  I mean, how often does one get to experience the first months of someones life?  I now have amazing memories of walking in circles around my basement of trying to get both my daughter and son to sleep.  I know, far from glamorous, but it's some of my fondest memories of being able to hold either of my kids in just one arm.          

The rest of my selfish activities were done when it impacted the family least.  Taking advantage of any window I had.  Sometimes it was before the sun rose, other times during naps.  When all said and done, I gave the month a good run.

Running happened surprisingly frequently this month.  Instead of running around town for 13 miles while the family napped, I took the December Mt Falcon Challenge instead.  No established "challenge", just me punishing myself with a lot of Mt Falcon as much.  10 visits total for the month.  The result was me posting a big climbing month.  You exclude out my Run Rabbit Run 100 Miler, and I ran as much vert in 5 weeks of December as I have in the previous 14 weeks. Ended up being one of my better running months of the year and best since August!

(Stupid toe nails)

My weightlifting is still going strong but I've hit the same crossroads I always do with lifting.  I can either do more (like say increase my weekly visits to the gym to 3 or 4) or stick to what I'm doing now.  Doing more would result in getting much stronger while sacrificing running.   Sticking to my current plan would yield positive results but at a much slower rate then I've seen over the past 3 months.

Running is still my passion and I've hit my goal winter weight of 185, but a part of me would like to push my weight up to 190 while maintaining 50 miles a week.  Time will dictate how much I focus on gaining another 5 pounds of muscle.  

The Push Up Challenge.  What started out as a challenged ended as a routine.  One that I did without putting much thought into.  Most days, I simply woke up and knocked out push ups. Sometimes 0. Sometimes 200. Most days somewhere that got me to over 100 push ups a day.

At the end of the day, running is going to put you in great running shape.  But I swear that all the weightlifting and push ups I've done over the past year has made me a much better runner.

Lastly, excited to enter a new Age Group and duke it out with my fellow Master Runners!  Which basically means I'll continue to get smoked by those around me.  

LOOKING FORWARD

There will be little focus on a training routine right now.  Simply sticking with staying in shape and building a strong base.  I literally will be taking it day by day and hoping to replicate December as much as possible (which will be tough due to less time off).

My next race will be the Salida Marathon in March. I won't be in any racing shape but I plan to be in strong running shape.

March will also mean the little one is 4 months old, that spring is near and the start of me getting 100% focused for the San Juan Solstice 50 Miler in June!  I'm already very excited for this race and have started putting down splits and figuring out what I need to do to get in 10 hours flat shape.  I won't even think about training for the Bear till early July.      

Kind of Looking Back at 2013

I wasn't planning on discussing anything regarding the past year till I read PGs honest reflection of his 2013.

I'm still reluctant to post much as I'd rather talk about stuff that's important.  Family, friends, the ups and downs we all go through in life and THE MOST IMPORTANT PART OF ALL THIS LOOKING BACK IS how we are better for it...but I have no interest in discussing that on this forum. I'd rather discuss those items during a nice long trail run or over a few beers. 

In all aspects of my life, I strive to be the best I can be. I'm pretty hard on myself and believe I have a lot to figure out still.  Hell, I mess up enough to consider myself a fuck up a times.  But I do care.  A lot.  When it comes to running, I care about performing to the best of my running ability without it ever impacting those things that are most important to me.

That said, random observations from my 2013 races:

Moab Red Hot 55K - A race where I learned the so much about myself as a runner.  Learning that I can still run even when it hurts.  Running when I least want to.  Gaining so much confidence for the remainder of the year.  

Collegiate Peaks 25M - A race that I simply didn't need to do.  That signing up for one to many races can negatively impact future races.  Yes, I hung out with a lot of friends that weekend and loved every aspect of that. However I didn't hold back as much as I should have during this race and it cost me to perform at levels I expected to in the following 2 races due to an injury and fatigue I incurred during the race.    

Sun Mountain 50K - When on a family vacation, schedule the race at the start of it.  Not at the end of one. Combine that with being off my game since CP25 and I missed out on a great opportunity of performing really well here.

Running highlight of my year being a 1K kids trail race I shared with my beautiful daughter.

  (Running Highlight Of The Year Captured in Photo: Credit to Tachiyama)

San Juan Solstice 50M - My all time favorite race.  One that I executed nicely on considering the injuries and inconsistent training over the past month plus. This was an A goal race for me so to not be 100% prepared was a real downer.  

It's also the race where I thought I was a total fuck up. Mile 35 running mad and focused and I thought of my daughter and how badly I just wanted to be with her instead.  For a moment I just lost it.  How horrible of a dad I was by running a race instead of chasing her around at the park.  

I gathered myself rather quickly and put everything into perspective but not a run goes by today without me thinking of my 2 kids.  About what I might be sacrificing.  That at the end of the day, I'm a better father and husband because of running but it still doesn't make being away from them any easier.    

Run Rabbit Run 100M - I have a whole other post drafted regarding this race that I'll put up some other time. For now, months after the race has ended, I still have incredible memories of spending so much time with family and friends. 

Reflecting on the past is fun and all but at times, there needs to be some kind of purpose in doing so.  I've made many positive strides as a person...as a runner in the past year.  Yet this fight to be better father, husband, runner continues. It's a very frustrating fight because it's one I will never win regardless of how hard I try.

Reality is I'll never be happy with the end result (even the best for my family isn't good enough in my eyes). But thankfully that's all on me and I wouldn't want it any other way.  

         

    

November 2013 Summary

Thanksgiving Morning:

Woken up at 3:45am and my wife alerted me she's in labor but not to far along. Thinking a lunch time baby. Wait, ain't this baby due in 10 days and not now?
Fast forward 45 minutes and she's going to have our son any moment. Thankfully already packed.  
Realizing we don't have a game plan for anyone to watch our daughter.
Running red lights along Downing on the way to the hospital. Now that was fun.
Explaining to my daughter how babies are really delivered and getting this reaction:

Actually that reaction is more from the lack of sleep combined with the sugar rush of a 6am popsicle!

6:30am baby boy born.  

So what did you do for Thanksgiving?

Now on to lesser important running related items.....

Runs - 22
Running Days - 22
Weightlifting Days - 11
Avg Miles per Running Day - 8.5
Vertical Feet Ran - 14,000
Injured - 0
Push Ups per Day/Month - 156
Push Ups per Day/Year - 108

I'll start with my Weightlifting first yet again as it's been my main focus for a few months now.  I had a goal of hitting the weight room 12 times this month but had to adjust to baby boys schedule.  Still, the progress I've made since making the weights a focus has been great.

Focus is still on every body part.  One of the biggest improvements I've noticed over the past few months is finding that muscle balance between the right and left side of the body.  For example, I noticed on my dumbbell lunges, my right leg was weaker then my left.  I've noticed slight muscle imbalances all over the place and I've made it a goal to even them out as much as possible...specifically the legs.  

Hitting the weights pretty frequently rarely left me fresh when it came to Running.  Squats, lunges, calf raises take their toll when trying to run a 8 miler around the hood or up Mt Morrison later that same day or the next.  Or even a few days later.  

But whatever.  I'm not training for anything and enjoying the simple act of running.  And this past month has been very enjoyable!  3 random summits, 2 short races in one day, 1 twenty mile pancake run.  All with friends who share the same passion of running and breakfast beers!  While the weights have rarely left me fresh, the focus on balancing out the muscle strength has been very noticeable as of late.  Hard to explain but the simple act of running has felt its smoothest in months.  I am sure this is also a sign of being fully recovered from all the races I've done since February.

(Santa Fe has many fun trail running options!)

Speaking of being recovered, it's funny how ones mind quickly shifts to "now what!".  Part of me really wants to start up a new training cycle for an upcoming race but thankfully there is nothing on the race radar till March.  As for the month end numbers, I was hoping for slightly more but baby boy altered plans during the last long weekend of the month.

Push Up Challenge. The stats are now up above.  I made a huge push this past month thinking time would be limited with baby boy's arrival in early December.  What resulted was my best number of push ups in one month.

Looking Forward

Finding that sweet balance of family with a new born, work and running.  It won't be easy, especially with such short cold days in the immediate future.  But the challenge in finding that balance is all the motivation I need to get after it with all I got.  I already see a lot of 4am wake up calls for my week day runs.

I won't make a separate post for my 2014 schedule, but for now I'm looking at the following - Salida, Colorado in March. Lake City, Colorado in June.  Logan, Utah in September.  Many mountain adventures in between.