 it's a little ice cream for Michael what do you think hey boys how about we go spend some of this prize money what do you say Joseph what do you want what do you want to go get I think I know ice cream let's do this ice cream ice cream really we had a little prize money from yesterday let's go get some ice cream yeah we keep saying ice cream but we're actually meeting custard that's right and these frozen custard it's just amazing amazing custard I should say good job all right bye big bye boom thank you true love for the salad she's keeping me on on course let's see but salad after dessert after the custard and after the long run today's long run was 20 miles 730 pace I was planning to go about 750 to 8 minute pace but about mile 12 to mile 18 I had to outrun a pretty torrential rainstorm slash a little bit of lightning so I was booking it I dropped it down to probably like 630 pace so anyway legs are definitely feeling the race yesterday but they're not totally trashed and I would not typically do a run that long the day after a race don't go do that but remember I am on a very condensed timeline when it comes to this mini training block leading up to Pike's Peak because of the injury and the phantom pain and I had to be patient in late June I wanted to start running in well really early June to mid June but it ended up being late June early July so I'm condensing everything and thankfully crazy enough the the taper starts tomorrow Monday when you're watching this like I'll begin to reduce the volume of training just a little bit this upcoming week well I shouldn't say just a little bit about 15% of my total volume and then it'll go down by about 40% the following week and then even more the next week the actual week of the race so anyway that's what's going on I'm eating salad trying to enjoy the goods of life the custard and the salad I must say this is delicious though the custard is good but this is good too and yes we're going to open up that box that arrived here in a little bit I think you're gonna be excited about that the watch and ask keyword is gonna be watch and the question of the day what type of running watch do you own that's right and why and I know we've dabbled in this topic two or three weeks ago because I was researching I've made the plunge into the new rock new watch world and I'll be curious to hear what you're actually using out there for your running watches and who knows you might just run with a time max and that's good to you might not run with a watch and that's good to whatever works to help keep you happy healthy and running you know it's like just keep moving forward and you know we don't need to overload ourselves with too much data but a little bit is good to have so it's a balance it's a balance in this world just a little little back patio dinner chicken salad mac and cheese little pesto you guys want to go to Jackson Hole next year and watch the rendezvous mountain hill climb then you guys can take a big tram to the top of the mountain that's a huge huge gondola yeah it takes you up the mountain probably about as big as our carport Jeff I see a couple more noodles in your bowl you put your fault you sure remember you there you go here we go we got this little box not a shoe box we'll open this up in one minute first I just want to run you through the rendezvous mountain hill climb and some stats from the race that I ran yesterday in case you didn't know that I ran a race in Wyoming a tune-up race for the pike speak ascent and ended up winning it felt good about that so here were my splits first mile 915 second mile 1003 third mile 1019 fourth mile 1212 and then fifth mile 1044 and then the last point 6.7 so I think it was a little under 6 miles was 13 basically 25 pace because at the top it really turned into some pretty much scrambling like you were still running but you were definitely using your hands to negotiate the boulders and so the total elevation gain was 4100 and at least my watch says 4126 feet of elevation gain so with about a 1052 average mile pace so a very solid effort I would say considering I haven't done any speed work yet so I have so it's crazy but when you're watching I have 19 days to sharpen which really isn't that much time but I think it's I'm gonna be fine with it but I guess okay I take that back I just remembered I did that one little speed session on the top of Mount Brass last week but other than that I haven't really done speed work so we're working on a limited time but a time crunch here as I already mentioned and I will I'll get up high at least six more times before the race and I'll mix in probably three speed sessions in the next 19 days and then the rest will just be rest and recovery and as far as the rendezvous a mountain hill climb how did it go for me mentally you never know at the starting line who's gonna be there who's gonna show up I was in so the gun goes off I take off I'm in immediately in fifth place and then in fourth place by about the half mile and then in third place by maybe the three-quarter mile and then basically took over first place at a mile and a half maybe but between a mile and a half and two miles and I just knew like I just based on how so I can really tell watching other people how they are gonna perform in the race and that's what I I'm very observant as I'm racing like I watch people's cadence I watch their form I listen to their breathing and I just knew like I was gonna track down first place I knew it so I was just I wasn't I actually wasn't really that patient I just I went he went out fast and I just tracked him down by a mile and a half and then started to put the pedal down from there on out like I wanted to make sure he didn't come knocking on the door again because whenever you pass someone especially toward the top like you don't want to go backward again you don't want because if somebody catches you if you after you pass them oh man there's a good chance they're gonna blow by you because it's either you went out your move was too aggressive or they were just chilling just enough that they were able to hold the pace and then pick up a pace so I pressed hard and basically mentally I was visualizing the Pikes Peak ascent during the rendezvous mountain hill climb just so you know the obvious the terrain was actually this race the little steeper than the Pikes Peak ascent the ascent is steep in certain sections but it's 7500 feet of vertical gain over 13 miles versus 4100 feet of vertical gain over 6 miles so this was definitely steeper but I was I was visualizing Pikes Peak and thinking about other runners that I know will be at Pikes Peak and just visualizing pumping the arms keeping my form trying to float the mountain and not fight the mountain okay I'll talk more about that at some point but trying to float it rather than fight it so that's that's a little bit of my mental strategy for uphill running and then topped out on top win in the race felt good second W for 2019 two races two W's we will take it and so thanks for all the kudos on Strava and everywhere else it's just like I'm just grateful I'm considering a month ago I was dealing with phantom pain so it's insane okay let's open this bad boy up now I thank you again for your patience I know many of you came here just for this so let's see oh man and just so everybody knows this knife is very dull so I'm not worried about cutting myself at all just want you to be aware of that oh my goodness all right so this is my next running watch and you know my background when it comes to technology like it's a little up in the air but uh all right are you ready okay one two three was it gonna be on the Sun 2 5 can you see it there the Sun 2 5 I went with Sun 2 again so my old running watch is a Sun 2 watch that's one of the box the Sun 2 5 oh so my old watch is the Sun 2 Avid peak 3 you see it on your screen there bought it off of craigslist for I think I paid a hundred dollars but that was three years ago and it was still a solid watch three years ago but I decided it was time to upgrade to a better technology even though I am not a very tech savvy guy and away we go all right we're opening this up alive for you right now I have not seen this watch ever in person so and I'll just mention the weight real quick I don't have the weight memorized that's why I'm glancing at my phone so we're looking at 66 grams or 2.33 ounces and I'm gonna weigh here in a second my ambit peak 3 because this is a little on the heavy side and it doesn't make a huge difference but maybe a little bit in your arm swing just a little bit so anyway all right here we go what a whoa there it is oh my goodness okay all black that's right I went with the all black and oh that's nice okay I don't quite know what to do this is the studio this is not the the watch you so all right so it's not gonna turn on quite yet because I got to charge it but just so everyone knows I'm not a big data guy and I was looking for a watch that was lightweight light much lighter than my ambit peak 3 and I'm gonna weigh this again in a minute but I didn't need like the huge bells and whistles of the Sun 2 9 which I think is around I think it's a lot of money like $900 this guy's coming in at 330 which is not cheap but that's a pre compared to all the other products out there on the market that's a pretty good deal for what you get a lot of you ask for my opinion or sorry you ask for my heart rate on my training runs and I was always taught and trained and coached to run by feel over heart rate because there's so many other variables when running even if it's just simply like today on today's 20 mile run my legs were a little tired from the race yesterday so if I would have just been focused strictly on my heart rate and not taking in all the sensory data of my entire body I may have been running too fast or too slow so I actually don't track my heart rate and I go by feel so but but supposedly this Sun 2 5 can track my heart rate I must say though I'm probably gonna turn the feature off or just ignore it because once again I go by feel and I go by feel I don't know what else to tell you like I've just been running for 21 22 years and it's just like I just love going by feel whether it's an easy day 9 minute 9 30 pace or a harder days and I'll commit to you right now that in a month from now I will do my first ever GPS watch review for the Sun 2 5 I again this is not my wheelhouse but I'll do my best in about a month from now so thanks for watching thanks for being here again watch is the keyword question of the day what is your running watch and maybe you don't even run with a watch that's cool too maybe you just use your phone I'll be curious to hear how many people just carry their phone that's becoming more and more popular and it'll be even more fascinating to see how Apple watches or Android watches continue to make inroads because I think it's happening as we continue to simplify the technology where you can just walk around you'll go for your run and then scan your watch at the grocery store to pay for you know a sandwich and a drink after your run or something so it's it's continuing to happen so it'll be it'll be interesting to see how the technology evolves alright here's a couple more blogs on the end screen some blogs in the last two weeks that really jumped out at me and are getting great views from all of you so here's a couple blogs for you to watch and again thank you for being here seek beauty work hard and love each other we got a good week coming up good week see you tomorrow