She is supposedly a Frenchie, but got her cheap for a Frenchie. So might be a mix, but I don't care about that.

8/15 W9D2 Road to Berlin
6 miles 47:35

Feeling pretty good, slight ITB band issue but this time on left knee. Pain probably 1/10.

8/16 W9D3 Road to Berlin
AM
Incline bench 3x6 155
Pulldowns 3x8 140
Smith rows 2x12 115
Weighted hypers 3x10 +75
10 min easy cycling
15 tabata cycling intervals

Feeling close to 100%, everything. Good because I have a brutal brutal two days of exercise coming up.

Officially around 153-154, so ultratinybro weight division. Shout out to my boys (spenda, W, sharksandwich, pocket hercules) and a couple of more who also dabble in the ant weight division (Renton, krunic and floppy).

welcome to the dark side, fellow tinybro.

Are you using a barbell for the hypers?

Dumbo looks like part miniature pinscher, Baebee looks like Frenchie and Boston Terrier mix. Both cute.

Back when I was a tinybro I use to do barbell for 155x8. But then when I became ultratinybro, I got super sore with a 110lb dumbbell. So now I am doing three plates of 25lbs. Very light but I can't risk injury or even soreness. I hate running sore.

8/17 W9D4 Road to Berlin
8 miles 1:09:47
143 heart rate

Look how much tougher this was according to heart rate relative to my 18 miler (136). Say hello to elevation and climbing. This was at 6000 feet and I went to 6750 feet. Tough.

So yesterday I decided to to go to Seattle to get these runs in. Flight cancelled at airport. Told them take me to San Fran. Sold out. Told them to take me to Portland. Yes but get there at 4am. I was panicking and then finally settled in on Santa Fe, brutal elevation but 60F. Give me. Airline attendant thought I was a psychopath.

That's some true loco right there. I definitely admire the commitment though. I'm not even joking a little bit.

That was the best story I've read all week.

And just like that, you redeem yourself!

Will fly somewhere to train but won’t fudge his PR time to get a better starting position? Just looking for an excuse not to hit a qualifying time I guess. Definitely a little innerEV kicking in there.

SHATS FIRED

I hope you know loco has never backed down from a fight.



I leave it to you to figure out which one of them is loco.

Yeah, that’s real **** right there.

8/18 W9D5 Road to Berlin
16 miles 2:14
Avg heart rate 141

Got smashed by elevation and rolling hills, that's all I had. Just went by biofeedback and 141 heart rate for over 2 hours is nothing to sneeze out.

This is a Hanson method long run. Their max long run is 16 miles but they preexhaust and go in fatigued. I ran 8 miles yesterday and a total of 44 with this one, the last 5 days. So I will take this.

There was a large dog on the trail and he got all nasty on me. I had to turn around in fear and run the other way. This was at mile 13, I was facking pissed. Grabbed a rock and turned right back around. I was so on tilt I was ready to smash it's head in, don't fack with my runs!! But he scattered once he sensed my anger and 10 oz rock in hand. I ran with that thing for at least a quarter mile, I was worried he might change his mind and chase me.

You can't see the dog action here, but this is what 16 miles looks like on a topo map.

https://www.instagram.com/p/BmoOq9Wn...=18pteg6xxy0rz

Week9 44 miles + 1 cycling session

One more long run left (hopefully better conditions so it's real long).

I'm glad you survived running from another fight. They're not worth it.

loco,

Don't listen to fakeb; Bichon Frises can be dangerous when defending their territory. Stay safe out there.

I pepper sprayed a big aggro dog once. It was very effective.

I went straight at him with that rock and he squealed like a schoolgirl. He could smell my anger and thought, "my bad bro, usually these are donk casual runners I like to scare. RESPECT. Carry on."

But I don't know what the right play is here. The trail is too tight to go around dog.

It doesn't work like that bro, Germans automatically put all first timers on last wave. If you want it changed, you show up to expo on Friday before race with proof printed out.

I get my wave early September. I emailed my running operator but I think they are powerless for first time marathoners.

There is a guy that ran 3:03 out of the last wave. But he said he should have been good for 2:55. He said his watch showed he ran an extra kilometer weaving around fatties. I have zero shot if I am in the last wave. Add that its probably going to be hot, and it looks like I will be mailing in this marathon.

Really stinks because I am mainly going for Kipchoge to break the world record. Ain't shiet gonna be broken if it's 68F. I wish I could postpone til next year, but I know Germans are nits and they are gonna want x-rays of broken leg.

Still doesn't mean my training changes. In fact I am going even more balls out, because now I can run Berlin as a training run and qualify for Boston in October. And you never know, if it's 55F come race time in Berlin, I will facking weave around 20,000 fatties and let it all out.

I have a good gut feeling for you on this.

Is there any way your operator can get you to the very front of the last wave?

At least that's something.

I finally emailed my operator so we will see what she says.

I am not really worried about it til I know better what the weather is going to be like. It is hotter than normal in Berlin but it looks like some relief might be coming in.

So yesterday I tried a GU gel and the chewy energy blocks. Also some regular Powerade, normally I have the zero powerade. So total I had about 250 calories. Nothing bothered my stomach, so last week's upset stomach was definitely the 50g of sugar in one minute. So as long as I take less than 30g every thirty minutes I should be good.

The chewy energy blocks are out. They are delicious but you try chewing, running, breathing at 7:15 mile pace. My mouth felt dry and it was 60s of trying to breathe and chew. I can't breathe.

Definitely going with gels, water, and maybe a salt pill or two. I could add sports drink on the way but then I have to balance with the gels and not take too much.

In other news I feel 100% recovered!!! I tested the ITB band, nothing there. Zero shin splints. Zero knee pain. Zero tightness in my calf (I am rolling and there is nothing to roll!). It's the best I have felt all year!!! Which is amazing because I just ran my highest mileage week.

So what was it? Was it the carbs? It definitely wasn't the ITB compression band because I forgot to wear it. Was it the shoes? Was it improved running technique?

Maybe try breathing through your nose?

8/20 W10D1 Road to Berlin
AM
6 miles 46:30

PM
Leg press 3x20 @sled +360
Leg extensions/leg curl
Weighted pullups 3x7 @+35
Weighted pushups (feet elevated) 3x10 @+25
Ab wheel

Lol at that lifting session. That's the EV good life.

Feeling good, I was reviewing some literature on training in elevation and I am very proud of my work in Santa Fe. It was two days with 24 miles of running at 8:30 per mile pace. That pace is weak, but I had a net uphill climb of over 1000 feet. And the elevation was 6300 to 7000 feet!! Strava had the load of the 16 mile run, 38% higher than my 18 mile run from the preciyos week!! I am thinking gains! I have a huge run at sea level with good temperatures coming up, so hopefully it's crushing time.

Look how much blueberry and maple syrup I used on my pancakes (the bottles are close to full). And they are drenched.

We went out with my buddy who is 20 pounds overweight and 10 of his blood markers came slightly out of healthy range (mostly to do with fat). And he used the whole bottle of syrup without even thinking. And as he was eating the last piece of pancake, he slid it all across the plate to pick up the last of the syrup. I kept my mouth shut but it still bothers me to this day. Just a facking slap to the face of the health and fitness Gods.

lol USAnians