Training, Week 2…7/20/15 – 7/26/15

A topic you always hear about is listening to your body…well, that isn’t always the easiest thing to do. Clarification…hearing you body isn’t that hard after you’ve been training awhile, it’s convincing yourself to do so without guilt instead of pushing through. This is relevant because for the first time ever last week I actually listened to my body when it was feeling fatigued, skipped a workout and didn’t feel guilty about it. It was a tough thing to do, I mean there was a workout on my calendar and I was going to ignore it…yup I did and I feel better both physically and mentally for it.

I’m bound and determined to not repeat my 2013 mistake of being overtrained and beat down when I toed the line for the North Fork 50k. I’m figuring I can skip a shorter run here and there without any detrimental consequences as long as I get those long trail runs in.

Week Run Walk Cycle Total
1 31.3 5.8 8.2 45.3
2 29.6 13.9 0 43.5

 Total moving distance about the same as week 1 with the difference being I didn’t get any cycling in which I need to work on rectifying as it’s a nice change of pace to loosen the legs while keeping them active. Monday was a morning walk followed by lifting (deadlifts and cleans…yeah!) and CrossFit while Tuesday was just a morning walk on a rest day.

Wednesday was the big run of the week, scheduled for 20k ending up with 21.5k on the trail with a lot of climbing…Gregory Canyon and Ranger trail from Chautauqua Park in Boulder. I always forget how much of a beast that ascent is…I was definitely tired and fatigued after that one was done. Thursday was a scheduled rest day while Friday was the breakthrough…skipping that scheduled CrossFit workout because my body was still very fatigued.

Saturday was more rest spent at my daughter’s BVSSL summer swim finals…despite being at the bottom of the age group she came through with some great finishes, climbing up the rankings and setting PR’s for all her events! Sunday was the last run of the week…an easy 12k scheduled which turned into about 8k running followed by a 2k hike to finish it off due to my running partner (my daughter Savannah!) being run down after high altitude running camp all week at Adams State College in Alamosa.

Overall a great second week of training that has me feeling confident.


Sliced “Stuffed” Chicken with Harissa Veggies

 A quick and easy recipe to share from last week as I look to get back in the groove with my nutrition…damn vacation hangover! Very tasty and quick to prep and clean up after. As with any recipe I post this does not include step-by-step instructions, just an general guideline…modify and tweak as desired.

Sliced "Stuffed" Chicken with Harissa Veggies
  • 4 chicken breasts
  • 1 package frozen spinach
  • 1 package goat cheese
  • spices to taste...smoked paprika, ground mustard, salt, pepper
  • 4-5 large carrots
  • 1 package frozen okra (or fresh if you can find it)
  • harissa paste to taste
  1. Take the chicken breasts and cut them in 3-4 locations about ¾ of the way deep leaving the breast intact. Stuff with drained spinach, top with spices and a few dollops of goat cheese. Bake at 350 for 30-45 minutes until done through.
  2. Peel and dice carrots, cook in cast iron skillet (in ghee or oil) until they begin to get tender, add 3-4 teaspoons of harissa (more if desired) and okra and finish cooking until done.


Digging on Killjoys

It’s been awhile coming, really since the end of the new Battlestar Galactica, but SyFy has finally come back with an enjoyable space show. I’m catching up on episodes after being on vacation, but I’m really enjoying Killjoys. Three or four episodes in and it seems to be catching its stride somewhat and figuring out who that characters are and what their dynamic between each other is. It’s much lighter in tone than Battlestar, more akin to Firefly and not quite as good, but there is some great potential brewing. It appears they are starting to set up some longer term plot points in addition to the story of the week.

Definitely eager to see where this goes and hopeful that SyFy has more quality on the horizon.

Training, Week 1…7/13/15 – 7/19/15

My plan is to use Wednesdays to look back at the previous training week totals and general thoughts. While I use the 10-day cycles to program I still consider Monday through Sunday to be a training week.

Week Run Walk Cycle Total
1 31.3 5.8 8.2 45.3

Monday and Tuesday were days off with a flight back from Ireland and jet-lag day the day after…took me nearly a week to finally get back in sync! Wednesday was a morning walk, intervals (5 x 400m), and a kettlebell and heavy bag session. Thursday was another mixed day…walk, cycling, Olympic lifting and a CrossFit WOD while Friday was all trail…an easy 10k that took its toll after being at sea level for nearly three weeks. Saturday was rest as is normal (this day spent at a swim meet) and then Sunday was a run at one of my favorite loops…Flatirons Vista to Springbook Loop and back around. A total of about 15k…I have a love/hate relationships with the route…love it because I can run most of it and hate it because I can run most of it!

I was hoping to type a little more today, but a long trail run with a metric ton of ascent has whipped me fairly well today. Next week I hope to touch on nutrition as well since I’m getting back into the groove with that as well.




Vacation Mode…POWER OFF


It has completely shocked me how much flying back from Ireland has thrown my body out of whack. Traveling there wasn’t nearly as bad…stayed up all day on the first day, slept for 12 hours the first night and was good to go. Of course the adrenaline rush of just being in Ireland could have helped out there. Regardless it seems like my body has finally caught up on sleep and is back on Mountain Time. Just about in time for me to (try) and kick the vacation mode vibe to the curb and get in training mode nutritionally as well as physical.

I had every intention of resting on Tuesday after we returned then hitting it on Wednesday…well, getting back into working out wasn’t an issue but eating right and forgoing libations every evening was. I think coming back from a wonderful vacation is always a challenge to get back into the normal swing of things. Thankfully it’s Monday, the day I mentally relate to being the first day of a training week…perfect time to get back at it in all facets.

Like any vacation a few pounds (about 5) crept on but no complaints here…those should come off fairly quickly…I hope. With this new weight addition I’m hoping to drop about 10 pounds before Tommyknocker hits…that should make the kilometers going by a tad bit easier.

Series Review…Taken

No, not the Liam Neeson Taken movies, but the trilogy of books by Erin Bowman that include TakenFrozen, and Forged. I’ve still been mainly reading post apocalyptic and dystopian themed books of late with a few side treks into a thriller, fantasy or running book…but it’s those two genres that keep drawing me back. If you’ve read Hunger Games, Wool, Enclave, Maze Runner or any similar series of books then this will be right up your alley.

As is typical I’m not going to give any plot points away nor am I going to recap what the series is really about…you can read that for yourself at the Amazon pages. Suffice it to say that this series, while being familiar, was just different enough to keep my interest and keep me flipping pages. I have read samples of other dystopian books only to delete them and not look back because they just didn’t grab me…oh the joy of Kindle samples!

You know from the start that something is amiss with the setting and the main characters will soon enough be ferreting out and confronting the problem…luckily it’s different enough to not seem too formula driven. The characters are well developed, the dialog flows nicely and overall the books move at a good pace without getting bogged down and slow. Definitely a nice outing by Erin Bowman.