Red Rock Canyon Run

6:20AM Red Rock Canyon VC
46 degrees and sunny
20 miles on the trails.
The trails are very wet and muddy. I was as dirty as Larry Flint at stripper convention. I had mud from head to toe...and I do mean toe. I had to cross a run-off creek 3 times. One was 4 inches deep, the second was 2 feet deep and the third was 4 feet deep. That was snow run-off, that means it was cold. Great run. Not another person for miles.

Now snakes are a different story. Mr. Snake was waiting for me at mile 12. He was molten, cold and pissed. That cold thing worked to my advantage. He was moving very slow. I don't know what I will do in April what Mr. Snake and all of his friends and family are out in full force.

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Eric Vaughn visit
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Wednesday is for weights

Las Vegas Athletic Club
1 hour of weights and 25 minutes of core work.
Workout partner pushed me today. I liked it. It took a simple upperbody workout and made it difficult and taxing. It was super cool! Thanks Stripper-Lawyer workout partner. Keep pushing me. I won't make it to Auburn with out it.

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Eric Vaughn visit
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Tuesday BIG run

2:00 am
rain, cool 46 degrees
25 miles before the sun came up
Felt great, still working on the new downhill running technique

Also, my training partner did not like the "naive" comment from Mondays Blog. She is not naive all of the time... just some of the time. Please accept my correction. What she is good at is...motivating me, pushing me, making me mad as hell and she is one of the hardest working women I know. Keep busting your ass!!! 2

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Eric Vaughn visit
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Easy Monday 11 miles and Weights

4:30 AM 51 degrees, rain and dark.
11 miles most of it in the flood wash.
muddy and fun. Did I mention tons of rain.

Back at the gym my workout partner (Stripper/Lawyer) had to teach 2 spinning classes. I am glad she had to teach... it gave me a chance to do some machines and exercises she doesn't like. She is growing into an endurance junkie. I hope I am some positive influence on her. She is so naive... some of the time about endurance sports and training. I can only hope, I get her fired-up about running and cycling. They have been the best part of my life.

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Eric Vaughn visit
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Sunday's BIG Weight Workout

2 hours of quad pounding weights and some intense upperbody work. 45 minutes of core work. This workout is tough. My stripper-Lawyer training partner is getting bolder about pushing me. She need to get more aggressive with me to really work me. I think she feels intimidated by me and is afraid to push me.

NOTE TO WORKOUT PARTNER: Push me until I puke! I mean that. If I don't vomit on your shoes or beg for you to stop... you have not done your job. You now have my permission to PUSH me!!!!!!!!!

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Eric Vaughn visit
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Saturday L O N G R U N

Back in Las Vegas
50 degrees
23 miles @ a nice slow pace
Easy, full recovery by noon tomorrow

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Eric Vaughn visit
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Darker than dark trail for 20 miles

Dayton, Ohio
3:10AM
11 degres, wind chill -2
Ran along a river for a fast 10 miles out and back
Running on this dark - pitch black trail with only the light of my headlamp... very cool.

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Eric Vaughn visit
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Tuesdays BIG run

South Bend IN.
3AM cold
20 miles

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Eric Vaughn visit
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Monday in a strange MI town

Kalamazoo, MI
1 Hour of solid running
cold, rain, wind
Good recovery run

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Eric Vaughn visit
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BIG Saturday 33 mile L O N G R U N

Columbus, Ohio 11:00AM
4 hours 11minutes of running
Cold, windy, typical Ohio bullshit
Felt great
Very hungry on this run. I consumed these items during the run

• 12 power gels
• 2 Vegan food bars (Regular and Omega 3)
  
• 2 Met Rx shakes
• 1 Balance bar
• 1/2 jar Almond Butter
• 144 ounces of water

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Eric Vaughn visit
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2 hours of running at 4AM

Dark, cold and easy. That describes today's run. No major problems. More exciting workout to come.

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Eric Vaughn visit
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The afternoon workout

3:30pm today. 50 minutes of quad work on a variety of equipment. The entire workout was done at 85% max VO2. This was tough. I also did 10 minutes of continuous downhill running on a treadmill. Time to eat and get ready for a quick 17 miler tomorrow morning.

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Eric Vaughn visit
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syncroSEEK From Pearl Izumi

New shoe I am testing for Pearl Izumi. Let you know more later after I put some miles on it.

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Eric Vaughn visit
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Lower Body AM

This morning we did a killer core and low body workout. Total workout time 1 hour and 15 minutes.

This afternoon... I go back to the gym for 50 minutes of quad pounding stepping and downhill running.

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Eric Vaughn visit
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Tuesday BIG run

BIG TUESDAY RUN
2 Hours, 20 minutes of running.
Trying out a new downhill running style. One that is easier on the knees and gives me more speed on the downhills. The jury is still out on the new form. More to follow on the downhill form.

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Eric Vaughn visit
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