Monday - 3 miles

Avg. HR 130. I rode the trainer for 40 minutes and did some weights prior to this little jog.

My trip to Idyllwild was just what the doctor ordered. We did some scouting on the way up. I found what will turn-out to be some great trails to run for years to come. The PCT is accessible from many trail heads, so this is quite a venue for hiking/running and taking in massively scenic vistas.

Come Sunday morning with grandparents certainly in a position to watch my boy, I decided snoozing with my four-year-old beat any ole run. Besides, I was beat! I needed to sleep and actually I was pretty sore in places that concerned me a little. The rest of Sunday was spent lazing around. We found the Euro final on one of the few stations we get up there. Took a nap. Took another nap. The place made for a nice sleeping venue, too. The run window was early; even Idyllwild at ~5,000 ft. turned out to be fairly warm, which I had no stomach for. We're heading back in a couple of weeks with some plans! Can't freakin wait (I have to note that the cabin has been under repair for a few years, which is why it's most recently --NOW-- on the radar. Of course, things like cabins need constant maintenance. We're all on the same page now. Believe you me).

Because of the soreness and some reflection, I'm considering a little change in my approach. I've been working towards building mileage at MAF/Aet with the integration of some speed, since I appear to be plateauing. But, I do not want to injure myself. I haven't done a lot of long distance running but for the last 5 years and nothing like I'm doing now. These days, I'm running almost exclusively, trying to build toward 60-70 mile weeks; I don't have much time for much else. If that's one's approach, when does one pull on the reigns but when injury has reared it's terrible mug. I'm not sure I have the system to sustain that kind of pounding even though it's primarily aerobic.

I think 40 miles is a solid number and on a "good" week I'll be able to do more (I've been 40-50 for about five months now with a couple where I've sniffed 60). Going forward, my work-outs will consider more injury prevention - - weights, stretching, bike, swim/surf, walk, yoga, etc. --
and the runs will be MAF but for one BIG day and one speed day a week. Furthermore, I need to be very strict about my run surface.

Keep in mind, I'm journaling first and foremost. These are some of my thoughts at this time. I really really want to stay healthy. Who knows. I might have a good couple of weeks and go another direction.

But I doubt it.

Last week's total: 40 miles

The boy and his Papa

Saturday - 5 miles

Avg. HR 145. Felt really really good. Wasn't soft at all. My legs could feel yesterday, but my body needed this one. I'm playing single parent today and the boy and I are heading to Idllywild to visit his grandparents in about an hour. The PCT runs through the area - there are trails. If I can get off to scout and run a little I win. Otherwise, I kick it and listen to the summer mountain air blow through the trees, or both = it's a win win.

A little note on yesterday's 12 mile trail run. I broke it into two 6 mile loops. I hydrated much better on the run than I have in the past. Lucho's lecture hit home, lit a fire under common sense. But the GPS data was interesting.

On the first loop, my HR avg 147 with a 8:25 pace. The hills made my HR spike a little but I've gotta say thumbs-up.

On the second loop, I decided to negative split, push it and see how I can do. The heat was rising, but I hydrated the same as the first loop (and the heat couldn't be that much of a factor since it was less than an hour later). My HR avg 160 with a 8:15 pace. Granted, it's the second loop, and the outside and inside temps are rising. But I don't see much improvement in the pace.

My point is I fared pretty well on the first loop not working as hard. I can recall my "intentions" on the second loop and almost feel like the intention to go hard had something to do with the much higher HR. In other words, by saying to myself, "i'm going to go harder now," my HR responded, even though I wasn't actually going much harder. I hope that makes sense.

The numbers don't lie. All in all, I was pleased with the work. Sure the HR was high, in fact anaerobic.

Between what Maffetone, Lucho and a guy like Gordo say, such a work-out is not outside the program. It was certainly a "key" day.

Onward.

Friday - 20 miles

On Thursday the family went to the park, kicked the soccer ball around and actually walked about 2 miles.

Friday a.m. - 12 miles, 1:40, 1800ft. climbing, avg. HR 154 (But I will break this down in next post)

Friday p.m. - 8 miles, easy, avg. HR 140

BIG DAY!

This morning I started this post before I ran. I wrote "20 miles." Have you ever written down a goal? There is research (legitimate at that) that suggests writing it promotes the achievement. All day, despite a number of distractions, I got it done. It was classic. And I felt absolutely (feel absolutely) great. Fatigue I guess is gone. I'm just trying to be responsible. My wife doesn't necessarily understand.

As a little follow-up to my trip: I was psyched to be scouting for the 50k late summer. I want to see how my body fares under such distress (training/racing). I'm not sure it's happening. At first it was my repugnance for the proximity of a nuclear plant and the obvious affect it has on the beauty, which I described earlier. Understandably, the "war on terror" may be a good enough excuse to make such "character" blunders as I witnessed on my run, but the gold definitely lost some of its glitter.

Howeheva, my thoughts on the physical demands of the 50k have become the real deciding factor. I felt super super strong after my 12 miler over gorgeous rolling hills. I didn't hit any of the big peaks, which I plan to hit in the next 60 days if I can manage it, but the run was solid. I feel very good about the way things have been going training-wise. Today's big day feels really good; sure I have little uncertainties, but I feel strong. Two things, which are totally related, need to happen before I launch Ultra Matt. First, I want to continue to get as fit as I can. I start a 6 week block of speed soon. I tasted some last Friday and that sh*t will be nice. After raising my top end, I'll start over and see where my ass is (MAF). I will run some shorter races during the speed work and Xterra Trail kicks-up again at the end of summer, so that's a given.

Secondly, I need to be throwing that kind of mileage around easily (50k type). I need a schedule in which I'm consistently knocking back 20-30 mile runs. Twice a week, etc. That's just not happening. But I'm getting there. The 21k trail runs are pretty sweet and certainly a challenge! I mean, what am I thinking? So, really really doubtful about the 50k this summer. But what it does mean is keep building through added speed and volume consistency.

Yet I did 20 today!

Where are my flip-flops?