Jan 13-19

Jan 13
Am: 2.7-mile easy dog jog
Pm: Feed the cats & 3 x (4 x 300) with team, one-minute between rest reps and three minutes between sets; average 58 seconds, fastest in 52. Cold and windy. I’m certain I would have gone much more slowly had I done this one on my own.
5.5 miles total

Jan 14
Am: 1.5 mile easy morning dog jog near the house

Pm: 3.9 miles easy in 29:10 on CR 220, max HR 140

Jan 15
Am: 2.6 mile dog jog in 21 minutes on CR 210. Tanner’s getting in shape!

Pm: 6.7 mile rhythm run in 54:50 around town w/ HS kids. Started out around 10-minute pace and then they dropped a couple of low 6s at the end. Was holding on for dear life toward the end trying to keep up. Some of the kids are getting fit!

Jan 16
Am: 2-mile dog jog on CR 250. Clear up to about 8000 ft. then crunchy and icy above that.
Pm: 3 miles easy in 23:10 on CR 220.

Jan 17
Am: Feed the cats warmup, followed by 3 x 150 in-and-outs, 3 x 30-meter max sprints; 3 x 200 on full rest. 28.91, 30.81, 31 flat. Was going to do 4 x 200, but a snowstorm blew through, which made fast running impractical at the end there. 28.91 is definitely the fastest I’ve run a 200 since college.

When we first started doing these workouts, I was keeping up with the faster kids. Now the fast kids are starting to blow my doors off. It's a strange thing feeling excited about getting whooped, but as a coach, sometimes it's more fun seeing results for other people than it is to see them on yourself.

Jan 18
Am: 6.2 in 54:40 easy with the kids

Pm: 3 miles in 25:50 with Tanner on CR 210.

Jan 19
2.96 in 24:35 w/ Tanner on CR 210

Jan 1-12: I've Got a Broken Face

First couple of weeks of the year were negatively impacted by a tooth issue. Still managed to get in some decent quality, but not much quantity so far this year.

Jan 1; 3 miles on mill in the morning

Fed the cats, then did a 1 minute on/1 minute off run on CR 210

2.7 total in 19:50

Jan 2; 4.9 miles on CR 250. Watch pooped out. Only know distance, not time.

Jan 3;
am: 2.8 miles easy on CR 140, max HR 140, 21 minutes
pm: 4 x 200 meters @ current mile pace; 4 x about 3-minutes at tempo pace with team. Good workout. Huge variation in the work kids did in December. Some kids are super fit and some kids are starting from scratch.

5.4 total

January 4; 6 miles in 49:41 on CR 101, max HR 150. Good run, but right after I start developing some horrific tooth pain. Ended up bailing on the afternoon run, the pain was so bad.

Jan 5; Felt horrific today. Worst tooth & gum pain in my life. Ended up going to the ER and getting prescribed painkillers and penicillin (Salida has no urgent care facilities open on Sunday). I have an infection of a root canal I got in 2001 for a tooth I cracked in 1989. No fun.

Jan 6; .5 mile jogging around with team while they worked on speed development. My whole face is swollen like I just got in the ring with Mike Tyson circa 1988. Sweating like mad. Fever. Yuck.

Managed to get off the painkillers after about 36 hours.

Jan 7; am: 1-mile dog jog with Tanner. Even by Salida standards, it was nutso windy today. The dog wanted no part of being outside.

Pm: 2.3 easy on the mill; Not sure if it was the antibiotics or lingering fever or what, but I sweated enough for a 23-mile run on this 2.3-mile run. It was like I was running Alabama in August.

Jan 8
Am: 2-mile dog jog with Tanner; The little guy needs more exercise, and I’m charge of giving it to him. But the little guy is getting fitter. We did 1.96 miles in 16:25, including one poo stop and two pee stops. Needs to work on learning how to run in a straight line, but he might turn into a decent easy-run jogging companion.

Pm: I did 6 x 3 minutes light tempo pace/1 minute rest with the medium paced group; fitter kids did 8 x 3 minutes light tempo pace/1 minute rest.

5.6 miles today. Felt better today, but certainly not yet 100%. Still lightly feverish and feeling side effects from antibiotics (sweating, face swelling, etc).

Jan 9
Switched antibiotics today. Symptoms maybe better? Still nowhere near 100%

Am: 2-mile dog jog

Pm: 2.3 treadmill jog. Felt better than Tuesday, but still pretty shitty.

Jan 10
Am: Morning workout with the team. Feed the cats warmup, followed by in-and-out 150s, 30-meter max sprints, and then 5 x 100. 100s ranged from 14.1 to 14.8.

Pm: 2.1-mile dog jog

Jan 11
Super sore from feeding the cats and sprint workout yesterday.

8.7 miles w/ team on Ute Trail in 77:50; 1500 ft. or so of gain. Cold and windy.

Jan 12
5.5 miles super easy on Arkansas Hills trails; Average HR 119. Kept in super light.