February

February was another hard hitting month of training on the mission to get stronger/faster. The month started with an epic 50k followed up by some rest before flipping the switch and training like a beast all over again. After much thought I drafted up a spring 50k training plan that featured time trial and speed building phases that took place this month. In an amazing development, cycling on the indoor trainer is not quite so lame anymore thanks to Sufferfest and I got time in on my road bike. The month would not have been complete without plenty of Jiu Jitsu, a little racquetball, and time in the pool.

41 hours from 30 Jan 2012 – 26 Feb 2012.  Periodization in practice: race week, recover week, and two build weeks. 

Not everything was awesome all month long. A few days were quite awful, after the 50k I came down with a sleep deprivation induced sinus infection. That is what happens when good food, rest, and sleep don’t get respect. The infection featured all out sensory deprivation and a bumping headache. It felt like a vacuum in my head and I could hear creaking and popping, my vision was blurry, hearing was muffled, smell was gone and taste muted with it. I was going mad but time and rest heals all and I came out of it. I have since better dialed in my nutrition timing and macronutrient intake and will be sleeping rather than living it up following big races.

Run 

The John Dick Memorial Crusty 50k was glorious and marked the completion of my base period. It also marked the beginning of Ice Age Trail 50k training. I am still in the discovery phase of this training and trying to get a handle on what I am capable of but it is a lot faster than 4 months ago. It appears embracing high mileage aerobic training has really paid off. It seems today’s half marathon pace is last year’s 10k pace and similarly today’s 10k pace is last year’s 5k pace. I am excited for the spring half marathon, 10k, and 50k races coming up. 

140 miles for the month with the majority of them long run and recovery miles.

Jiu Jitsu & Strength Training
During the taper Leading up to the 50k I did a lot of Jiu Jitsu. It kept me off my legs and I thought the metabolism changes and increase in testosterone from tearing up muscle might translate to a better performance race day. I have no clue if this theory is legitimate but it did not seem to hurt. I didn’t lift much at all on account of introducing intervals to running and swimming. I would like to get in chest and delt work as that seems to be the only area that does not overlap with everything else. I expect I will be spending more time on Jiu Jitsu and strength during recovery weeks from the run.

Swimming
The ridiculous gains concerning my swim have slowed but I continue to see improvement. Any ambitious expectations I had for improving my swim have been surpassed. I mixed up my sessions from tempo only to intervals, tempo, and distance efforts. The highlight of the month was cutting down my 3x 500m repeat pace to 2:00/100m which translates to a 32:00 mile swim. I imagine in a wetsuit this will be less than 30:00. I will continue putting in the hour at the pool a week I have been.

Biking
The Sufferfest videos for indoor cycling rock. I have them to thank for the 7 hours I put in on the bike this month.  No real plan here other than getting in two sessions a week.  I am looking forward to the spring and getting the bike outdoors for tempo sessions and the introduction of the long ride.

A cramped bike torture chamber.

Food 

As always, this month made possible by meat and vegetables.

Beef Tenderloin and salad with avocado and blueberries.

Thanks for reading.