R2R2R: Week 4

Bob R2R2R.jpg

This week was a major breakthrough in terms of learning. My big take-away was that my body does much better with only doing one long run with more moderate mileage runs throughout the week. Last week, I was forced to try to fit in two long runs and while I was able to do it, my body took a bit longer to recover. This week was significantly better with only one long run (on Friday). I am sure there are many things involved but I just felt like 95% of my runs this week were good.

You know that “good” feeling where everything just feels “on” during a run? Yeah, that was how I felt almost each time I laced up my shoes!

Shout out to my recovery program (which is probably more complex than my training plan!) which includes iKOR CBD oil, Compex e-stim, Trigger Point Grid, Modus Protein powder, Halo, and my Recovery Pump boots.

 A big part of my week was taking Birota Foods, and Smart Cocoa and Smart Coconut Creamer, to market! Very excited for these products that support metabolic efficiency and better health and performance.

A big part of my week was taking Birota Foods, and Smart Cocoa and Smart Coconut Creamer, to market! Very excited for these products that support metabolic efficiency and better health and performance.

Total run miles this week was 55.9. Holy moly! 4.2 miles more than last week. I’m really not trying to do this. I just go out and run based on how I feel. I know I need a solid long run per week but all of my other runs, I just head outside and enjoy the awesome Colorado trails and Fall weather. The miles just seem to fall where they do. I also added 3 miles of walking. Total TSS was 624 (up from 542 last week).

 Mmmm…Smart Cocoa!

Mmmm…Smart Cocoa!

Big news for the week is that I used poles for the first time. I picked up the Kelty 2.0 poles (I needed to be more budget conscious so couldn’t go with the higher end poles), and didn’t really know what to expect because I have never used poles before in all my years of ultra running. I put them in my pack until the first real climb began. After unpacking and getting the correct height, I was off and found the learning curve to be pretty quick. There seems to be a couple of different ways to use poles so I experimented based on the terrain/grade and trail conditions. Overall, I must say that I really liked them on the uphills because they helped to keep my momentum and guided my foot placement at times. On the descents, holding them in my hands, I wasn’t as pleased with their purpose so I packed them back up until I hit the climbs again. All in all, good experience and I believe they will be extremely helpful while doing R2R2R.

 During my 24 mile trail run. Ahh, Colorado!

During my 24 mile trail run. Ahh, Colorado!

I also switched packs this week from a Nathan pack to a GoLite VO2 pack that I have had for years. The Nathan is great but can’t fit too much and I need a bit more space for my gear, especially now with carrying poles. The GoLite pack has more storage and while not as comfortable as the Nathan pack, it will serve its purpose.

 The end of the week!

The end of the week!

Nutrition has been spot on this week. Periodizing my nutrition was a bit easier since I knew I only had one long run. I’ve been going through Generation UCAN Hydrate Watermelon like crazy and I take their cinnamon energy bars with my on my longer runs. I find these bars very easy to take small bites, tuck them in my cheeks and slowly chew them during running. I also mixed up a bottle of water with a packet of Plain Generation UCAN with a serving of Birota Foods Smart Cocoa and it was wonderful! The taste alone was amazing but the double punch benefits of UCAN with Smart Cocoa (caprylic acid, d-ribose and organic coconut milk powder) was tremendous! No simple sugars and very, very steady energy while tacking 3550 feet of elevation gain in 24 miles.

Here’s a breakdown of my training week. Unfortunately, I didn’t have a chance to get on my road or mountain bike but I did include a couple of Powercranks sessions.

Monday: shorter treadmill run, did some comparison testing between two metabolic carts.

Tuesday: Powercranks, three runs (was at my son’s XC meet so I ran around a bit before, during and after), a short walk and weights.

Wednesday: mid-mileage trail run.

Thursday: needed a day off of running - Powercranks and weights.

Friday: solid, 24 mile trail run with 3550 feet of elevation gain.

Saturday: Walk and Powercranks.

 Ruh-roh Hoka…pretty sure this shouldn’t happen after two runs in the Speedgoat 2 trail shoes. Bummer, because these are great shoes to run in. Check out the video review I did on them on my Instagram account (bobseebohar).

Ruh-roh Hoka…pretty sure this shouldn’t happen after two runs in the Speedgoat 2 trail shoes. Bummer, because these are great shoes to run in. Check out the video review I did on them on my Instagram account (bobseebohar).

Sunday: mid mileage road/dirt run and weights.

As you can see from the shoe photo, the bottom of my brand new Hoka Speedgoat 2’s had a little issue. A bit problematic since I had only run twice in them for a total of 30 miles. I will be contacting Hoka and Running Warehouse to see what can be done.

Looking forward to this week, I have a few metabolic efficiency tests and chock full of meetings and athlete calls. I have already booked my long run day so it is protected! Something I have found to be very useful and needed as the weeks get busy.

I have had a few people as me about some of the gear/stuff/nutrition, etc. that I use. I try to provide hyperlinks to these great companies but I have all of my personal/professional recommendations in one place on THIS page of my personal website. Check it out. There are some good ones for sure!

Here’s to a great week coming up!

Bob