Started watching The Long Walk and while I usually have no trouble suspending disbelief, the fact that no one in this movie seems to have actually trained for this event may be a bridge too far. No training, no athletic clothing, little to no fueling, no gear. It’s ridiculous.

Air is ever worse out today so a rare 3 days in a row inside on the bike. While it doesn’t quite replace back-2-back long runs, I pushed hard with fatigued legs to hopefully continue to build aerobic base and muscle endurance. With the weather reports, it may be until Sunday that I can run. #zwift

Yesterday it was temp, today it was air quality that kept me inside. 155 AQI is unhealthy for everybody. I hope US #running and #runsky are checking the air before you go out. Replaced my long run with an equivalent #zwift ride. Hoping I can do a long run tomorrow, actively avoiding the treadmill.

97F outside means I’m bike riding inside. Same grueling workout that almost broke me 10 days ago, but with 100g carbs from Tailwind and slightly fresher legs. This was still a very tough workout but felt slightly easier than the first time I did it. Feels like progress. #zwift #cycling

It was hotter than expected, but I managed to get in my 10x30 hill sprints. I’ll likely stick to an every other week schedule for them to maintain speed during my race build-up. I would do them every week, but I think that would take away from getting enough overall very. We’ll see. #running #runsky

Woke up planning for a 10 mile hard run but couldn’t mentally get there. Asked my wife if she was up for a walk and maybe I’d take a rest day. After she declined I told myself to hop on the bike for a little bit, I could stop whenever I want but I’ll feel better after. 2 hours later… oops #zwift

Just signed up for the Salt Springs Field, Forest & Falls 50K. Best part is it's only 3 weeks before my 100 miler. I'm a firm believer in a big effort 2-4 weeks out from a race and this one has 7000+ feet of elevation gain in only 31 miles, which should do nicely to prepare my legs. #running #runsky

Was not feeling up for a long endurance workout today so did some VO2max work on the bike with Zwift’s The Wringer. No feeling of despair worse than doing 30 second intervals on 25 second legs. Was the most grunting I’ve done in a while.

I was familiar with the concept of bikepacking but not ultra bikepacking races. This was a really well made documentary on what looks like a grueling 400 miles race in the Ozarks. Any ultra endurance athlete will feel these kindred spirits.

Bike day to give my body a break after two hard runs. Tour de France in the background. Accidentally chose a little hillier route than I intended but every little bit of climbing helps get me ready for September. Definitely feeling fatigued and plan to have a lazy rest of the day. #zwift #cycling

Set out to do the same 20 miles as yesterday in reverse, which gives me a chance to bomb down a steep technical hill 8 times. Everything was going well until thunderstorms showed up. 13 miles will have to do — meadows and lightning don’t mix. Still feel great about the last 2 days. #running #runsky

I feel like #running and #runsky don’t talk nutrition enough. I fuel during anything over 2 hours. Today I practiced race day: 4 hours meant 7 50g gels for a total of 350g carbs, 100mg caffeine 1,125mg sodium, and 2.5 liters of water. On race day I snack at aid stations as well. What do others do?

With no races in last 2 months and having been working on speed; it’s been a while since I’ve done a long hilly trail run. The course felt a little easier, which I hope is a sign of improved fitness. The scary part will be trying to do it again tomorrow, reversed and on tired legs. #runsky #running

Yesterday’s bike workout took way more out of me than I realized, so I ended up with a slow 90 minute recovery run today. It’s probably for the best since I’m planning 40 miles of hilly trails over the next 2 days. My biggest mileage week in a while. #running #runsky

This was the most grueling structured bike workout I’ve done yet. I almost gave up 90 minutes in, I had to stand on the wheels during cooldown just to keep things spinning. Socks were drenched like I crossed a river. I kept going only because finishing would feel amazing, and it did. #zwift #cycling

“Only” 80F/80% humidify, so I chanced a 90 minute run to help my body continue to acclimate. 0-30 felt like running in the Devil’s Bunghole and I almost quit. 30-60 was a hot cup of soup. By 60-90 I finally found an all-day pace and felt good. Hoping the heat gets easier from here. #running #runsky

Uphill treadmill: 60min/3mph/15° and then tried running 5mph at 10° but lacked mental oomph to go very long — finished off 90min total at level 5mph pace. It’s amazing how different level pace felt after climbing for so long. Need to do some vert heavy long runs once it cools off. #running #runsky

I’m unsure what science says on using bike climbs to train running climbs, but my burning quads after 5600ft (1.71km) of elevation gain has to mean something good. Turns out back-2-back bike rides are way more intense for me then back-2-back long runs, but i also love the grueling climbs. #zwift

101F/38.3C outside means switching long runs to #zwift rides inside. I probably overdid it since I tend to go harder on the bike, but we’ll see how I feel tomorrow. I run primarily with gels these days, but on the bike I can break out solid food; 66 sour patch kids (164g) to be exact. Cake tomorrow?

The problem with being your own coach is that you have no one to blame but yourself when you’re running 10x30 hill sprints in the 90F (32.2C) heat. Since the next 2 days are ~100F (38C) this was the only chance I was going to get. Replacing long runs with epic Zwift rides this week. #running #runsky

Today started as an unavoidable off day but my evening freed up and I snuck in an uphill treadmill session. 20 min @ 4mph running and 20 min @ 3mph hiking both at 15°. Watched the below low key ultra documentary to pass the time. 200 hilly miles back and forth on Old Severn Bridge. #running #runsky

A tight schedule and fatigue from yesterday made today a somewhat shortened ride on the trainer. Currently forecasting 100+ for at least 2 days this week, so I have a feeling it will be a #zwift heavy block.

Holy #&%! After 6 weeks of speed work and before I start to build for my next 100 miler, I wanted to close out with a 5K time trial. 22:25! That beats my last attempt a year ago by over 2 minutes! Also set PRs in every distance up to 5K. A 6:52 mile! Who am I? Speed work works. #running #runsky

Only 12 weeks until I run my second 100 miler: the Bryce Canyon Ultras. My first time running at altitude (7000-9000 feet) with 14,000 feet of elevation. The nerves are certainly setting in. Time to seriously ramp up the weekly elevation and make friends with Mr. Treadmill Incline. #running #runsky

The best part of hopping on the bike today was getting to watch the Western States coverage the entire time. I definitely needed an easier day after 3 hard days running and it’s still crazy to me how much easier on the body biking is, despite being a great workout. #zwift

Set out this morning for a hilly 15 miles of trail, but didn’t have the oomph in my legs and lacked the mental drive for a 3+ hour grind. So I decided to give myself some grace and cut it short. Still got in a workout and some of nature’s splendor and that makes me a lucky man. #running #runsky

Not a PR, but the second fastest 15 I’ve ever done and certainly the fastest in the heat with a loaded vest. Safe to say I’m pretty happy with it. Of course I’d still rather the world wasn’t on fire. Excited to hit the trails tomorrow. #running #runsky

After 2 days off due to life, I had to force myself out the door with no motivation or plan other than 90 minutes of movement. Started slow, by mile 4 I realized I was running negative splits, by 6 I was committed to the workout. Now I feel amazing. #running is weird. Basil is unimpressed. #runsky

Been a minute since I did some threshold road running. Ten sunny miles on the Schuylkill River Trail. Heart rate still 10pm higher than expected, but it could also be I’m still adjusting to the heat or not completely over my cold. Morning photoshoot caught Gemma with her tongue out. #running #runsky

Saturday morning hill sprints. I can (mostly) breathe again! I wanted to push myself to make sure I was fully recovered and what better way to do that than hill sprints. Took the first hour easy to let my lungs wake up, but by the time I hit the 10x30 repeats everything felt normal. #running #runsky

I didn’t want to chance running outside since I’m still fighting this awful sinus congestion, but after 5 days off I was dying for a good workout, so #zwift it is. HR was a good 10 bpm faster than usual. I hope that’s temporary given the allergies and stress of the week. Losing fitness would suck.

Colon cancer is on the rise, especially in younger people. If you’re 45 or older and have never had a colonoscopy; this is me asking you to get checked, especially if you have been putting it off. I have mine tomorrow. While I don’t expect any issues; I’ll feel better getting a clean bill of health.

It was going to be a very light training week anyway due to 5 unavoidable off days, but something in the air from Friday’s long run has completely redlined my allergies. I know it’s bad when I dig into the Claritin D, which I only not take when things hit rock bottom.

I had enough hot and soupy running yesterday (and the allergies it triggered) so I made it a #zwift #cycling day and had a way better workout than I would have otherwise. Thankfully this is the last 90 degree day in the forecast and it will be back in the 70s for next week. Climate change sucks.

Nothing beats the first run on a new-to-me trail. Today was 15 miles of the Green Ribbon: 95% single track that crosses back and forth along the Wissahicken Creek. This was a Z1/Z2 long run so I could take my time to both navigate the route and snap pictures. Can’t wait to go back! #runsky #running.

It was 80F and 80% humidity at 7 am, so I decided to stay indoors for an uphill treadmill session. After a 15 degree incline for 30 minutes my body and mind just weren’t up for it. Did another 20 min at 10 degrees and then gave myself the day off. No photos, so here’s Gronk, one of my sister’s cats.

I’m probably overreaching but can’t seem to stop myself because it’s too much fun. At least today I managed to stay in Z2 for the entire ride. I’d rather push and blow up than limit myself up front, otherwise I’ll never figure out what I’m truly capable of. You don’t need a race to push your limits.

They can’t all be bangers. Legs were tired from yesterday’s epic bike ride, but I was optimistic to see what I could do. Faded hard after mile two, so I dropped into leisure pace and told myself to enjoy the sunny skies, cool breeze, and morning birdsong. They can always be joyful. #running #runsky

I wanted to do something ultra-like but not on my normal running routes. #zwift to the rescue: 4 hours of Z2 training with a few dips into threshold for the big climbs, ~55 miles and ~6900 feet of elevation. I baked blueberry muffins yesterday so used 2 for fuel and a gel. I should have eaten more.

Sometimes peer pressure can be good. I gave in/committed to weekly uphill treadmill workouts. Thanks to @foolishrunner.bsky.social and @theshastaone.bsky.social for pushing me over the edge. More mentally challenging than anything else; hope it works.🤞Hiking for now, runs later. #running #runsky

Today was unintentional bike sprints. I picked a route based on estimated completion time not realizing the number of sprint/power segments it had and let myself get caught up in the excitement. Not exactly structured but a good workout I’ll be feeling the rest of the day. #cycling #zwift

Today’s run was brought to you by the letter H. As in hot, humid, hill sprints. And the numbers 10 and 30, for 10x30 repeats with downhill recovery. All made possible with viewers like #running and #runsky

Today is 2 years since I made health and fitness a priority, my fit-iversary if you will. In the past year I’ve ran my first 100 miler, two 50 milers, two 50ks, and 2 trail marathons. Most importantly, I maintained a healthy weight. To celebrate here is a cringe picture of my newly forming baby abs.

Had a 48 hour gap between workouts so I decided to start with an FTP test and hit 225, which I’m happy with and was right inline with expectations. Followed it up with a shorter free ride to get some miles in. Hill sprints tomorrow!

Have not done a structured bike workout in a while, so a bumped my FTP 10 watts and fired up Zwift’s sweet spot threshold workout. After so much free riding, ERG mode definitely feels tougher physically (while easier mentally), but provides the heart zone consistency I can’t manage on my own.

I was originally planning an easy indoor bike today but when I saw the sun and heard the birds, every cell in my body needed to run. That’s how I know #running is still my true love. Just what I needed for mind, body & soul. Also, not sure when 11 min/mi became my recovery pace, but I’m here for it.

Another day of stacking bricks in Watopia. #cycling #zwift

Switched it up today and drove to the Art Museum loop. Breeze coming off the river helped stay cool, but I fell off goal pace 9 miles in, maybe a mix of cumulative fatigue and heat but more likely I need relearn what my long run pace is given my recent speed work has made me faster. #running #runsky

Didn’t feel like dealing with the heat today, so hopped on the trainer instead. My HRM decided to stop 20 minutes into the ride, which was annoying, but maybe I should learn to care a little less about the numbers and just ride by feel the same way I run. Long run tomorrow. Road or trails TBD.

Legs felt fatigued when I woke up but I pushed to see what would happen and ended up with a much harder/better workout than I thought I would get. Knowing I have a forced off day tomorrow probably helped me let loose as well. Getting close to a 3 watts/kg FTP. #zwift #cycling