Tuesday, May 8, 2012

April 29 - May 05

Weekly Totals, Time: 6:15:02 Distance: 41.19 mi. Vertical: 6,843 ft.
Weekly Averages, Time: 0:53:35 Distance: 5.88 mi. Vertical: 978 ft.

The week started out with a 1st place finish at the Soaring Eagle Half-Marathon (Trail). What a course. The following day my hips and upper body were, for lack of a better word, shredded. Carving mercilessly through the tight corners of the course absolutely exposed a weakness. My initial thought was, "lets look at the amount of training, first." It was a 47 day training block, that netted 49 hours, 251 miles, and 38,000 ft. of vertical gain. Not sitting on the couch, but not overly aggressive. I was well rested, for sure; especially because the two weeks prior to the race were on average 25 mile weeks with basically no vertical. Ugh, looking at that last sentence I'm slowing getting depressed. 25 miles, 2 weeks in a row? Whatever, fretting over numbers gets you nowhere...and after all, I did manage a win and felt like my effort was mostly dialed in. Why was I so beat up, though? And then Monday, perched 15 feet above a padded floor, clinging to small oddly shaped holds I realized that I hadn't been rock climbing in two weeks.

Cross-training, whatever you want to call it, is crucial for overall performance. I can't think of a better activity that allows the runner to obtain a full range of motion in all four limbs, works on neuromuscular coordination, strengthens the core, and doesn't put a lot of stress on the body. The last part there: doesn't put a lot of stress on the body, is crucial. You don't have to be a world class climber to reap the benefits, either. Plus, a gym membership is generally cheaper than supplements that usually wind up more in the toilet than being absorbed.

The week ended on a good note, too: PR from S.R. 900 to West Peak on Squak Mtn.

Graceful, yes.
My cousin's bad ass skills let him
climb in crazy locations like this.


When I lived in Georgia, I climbed here: Adrenaline Climbing
I live in Washington, now, and I climb here: Stone Gardens Bellevue

Facebook message me, if you want to join me sometime.

Sunday, April 29 Soaring Eagle Half-Marathon (Trail)

Monday, April 30 Time: 44:16 Distance: 3.30 mi. Vertical: 1,198 ft.
Base Run. 1,200' of Gain. The wind was howling like a cat in heat on Cougar Mtn., today. Took an easy ascent and a fun descent from Wilderness TH to Wilderness Peak.

Tuesday, May 01 Time: 1:24:45 Distance: 9.43 mi. Vertical: 244 ft.
Run #1: Base Run. I absolutely love me new route to work. 1.5 miles on a trail next to a creek, 2 miles in a very scenic neighborhood. and 1 mile along the shore of Lake Washington. Awesome.
Run #2: Recovery Run. A great group run at The Balanced Athlete. If you want to run with me, come join.
Run #3: Recovery Run. Ran from Smoking Monkey Pizza to my favorite bar, Dog & Pony Alehouse. Even ran with a pizza box in my hand. Had someone ask if I was Dean K. haha, that's funny.

Friday, May 04 Time: 1:11:29 Distance: 6.44 mi. Vertical: 2,192 ft.
Base Run. I just got my ass handed to me, in the form of, "If you don't use it you lose it." My slowest ascent up to Central Peak from SR 900, this year. No being in the mountains, in almost a month, has taken it's toll on my ascent. However, my mind felt great and eager to get back at it. I'm not disappointed, just glad I only lost a minute of fitness.

Saturday, May 05 Time: 1:12:39 Distance: 8.16 mi. Vertical: 1,912 ft.
Run #1: Base Run. Easy run to work. Can't be a commute that will never have a traffic jam.
Run #2: Base Run. 1,900' of Gain. Yesterday, Squak Mtn., let me know that I had not been on her in a while. Lost a full minute on my ascent time. Today, I retaliated. Set a new PR ascent up West Peak, 0:29:10. A 37 second difference from my previous PR. I'm a bit shocked, because that's the second ascent in two days.