February 10th - February 16th

"We forget: In life, it doesn't matter what happens to you or where you came from.  It matters what you do with what happens and what you've been given.  Each obstacle we overcome makes us stronger for the next one." - Ryan Holiday

Monday:   

11 AM:  50mins at Studio Red at VASA with Paula.  Knee did not like any of the squatting or lunging movements.  Really need to get it looked at but since it does not bother me when running I will after Western States.

5 PM: 5.3 miles w/ 750ft of vert averaging 7:20pace.  Was going to take the day off from any cardio but started to feel guilty so went and hit up the treadmill for some easy miles. Set it on the rolling hills program to get some vertical.

Tuesday:  

-- Book number 8 of the year down... Saguaro Sanction,  Need to go visit this National Park outside of Tucson, AZ.  Have never been there even with all the trips to AZ the past few years.

10 AM:  11.1 miles averaging 7:15pace.  On the treadmill at VASA. Windchill was under 0 degrees so stayed inside today. The workout was:

15 min easy WU, Then strong aerobic effort (RPE 3-4) w/ 10 x [30 sec strides (RPE 8-9) w/ 3-5 min strong aerobic float (RPE 3-4) in between each]. AeT Finish (RPE 4-5) w/ last few min easy at RPE 2-3.

Always sweat like a madman when I do any sort of efforts inside, I  also get all kinds of looks from others on the treadmill anytime I go under 7min pace. Guessing tomorrow will be a treadmill day as well based on the forecast.

4:30 PM: 50 mins Garage gym

Warmup: Rowing, Crossover, and mobility

Standing DB Shoulder Press
4x12 @ 40lbs

Laterial Raise Drop Sets x 3
10 heavy @ 25lbs
10 med @ 20lbs
10 lighter @ 15lbs

Front Raise Drop Sets x3
10 heavy @ 20lbs
10 med @ 15lbs
10 lighter @ 10lbs

Circuit x 3 rounds
20 V-Ups to Knee Tuck
10 Feet on bench Pike Pushups
20 Bench Up Downs
10 Leg Raises plus Hip Lift

Flutter Kicks
4x30

Plank Side to Side
3x20

Wednesday:

3 PM:  11 miles averaging 7:10pace.  To cold and icy out today to do this workout outside so I moved it inside. Did not want to risk falling on ice with only 5 weeks until Blackbeard. Seems easier on the mill than outside but that is okay.  Tempo part was at 6:30pace, could have gone faster but was told to run it at 10 mile effort.

15 min WU, 4x6 min tempo with 2 min float at AeT, cool down at AeT.

Thursday:  

9:30 AM:  50 mins at VASA

Warmup: Walk on the mill followed by some mobility work.

Barbell wide stance back squat
12 @ 95
10 @ 115
8 @ 135
6 @ 145
4 @ 165

4 rounds
10 KB sumo squats @ 70lbs
10 KB sumo deadlifts @ 70lbs
20 Russian KB swings @ 70lbs

Hack Squats
3x10 @ 90lbs plus sled - cut weight due to knee

Standing Calf Raises
3x15 @ 150lbs

Single leg Knee extensions free weight machine
3x10 @ 35lbs each leg

Hamstring curls
4x10 @ 100lbs

3 PM: 10.1 miles averaging 7:45pace.  Easy laps around the open space, took Venus with me for the first 5 miles then dropped her off to finish out the time. Added 17 more laps to the total for the year. Only 895 laps to go, never ending... lol...

Followed this up right away with 20mins in the hot tub for a little heat training.  

Friday:

  -NOTE:  Weight check in:  171.2lbs at 8.2% bodyfat.   Where I expect to be. Last week at 167 was a fluke.

-- Took the day off work to get in my a longer hilly run this morning and head up by Bailey to help put on Running Up For Air 24 hour race this afternoon until early tomorrow morning.  Spent the morning finishing up book #9 of the year, Death Valley Duel.  This one had ultrarunning as part of the theme.  Now I am all caught up in that National Parks Mystery series until the next book comes out.  Now I have to figure out what to read next. 

10 AM:  13.6 miles w/ 2200ft of vert averaging 7:45pace.  From King Soopers at Tablemesa & Broadway up to NCAR then back down to the start of the neighborhood and back up 3 more times for a total of 4 times total. Exactly the same run as last week but a little quicker without trying, progress.  Chilled out for a bit after getting home then headed up to Stauton State Park to help with Running Up For Air overnight.  Worked from 4pm to midnight helping runners and got my first night in the van in 2025.  This gives me my volunteer hours for Hardrock.  Yes I know I am to far down the waitlist for it to matter but I am doing everything I can to be ready just in case my number gets called.

Saturday: 

10 AM:  10.8 miles w/ 800ft of vert averaging 8:15pace.  Easy jog with Don, Darian, and Brandon at Bear Creek Lake staying on the bike paths on my way home from Stauton. Super chill and great to catch up some with the boys.  Went over to Morrison right after the run to grab lunch.  When we walked in it was like the first photo below outside, when we got done with lunch 45mins later it was like the second photo below.  It took me over an hour to get home in what should have taken 25mins.  

Sunday:  

8 AM:  17.25 miles w/ 800ft of vert averaging 7:20pace.  Joined the Boulder Track Club in Louisville for the long run this morning on all roads.  Little slower average pace due to the ice and snow today.  The original plan was Coal Creek but that got changed to road due to the snow and moved to the roads. Great turn out this morning of over 20 people in the 8 degree weather. Did the 11 mile route then added on a few more with some other members, yes I am now a member. Think it will be good for my running to help me with my speed as I get older. Just have to be careful not to do to much speed work with them and burn out. I am not in my 20s or 30s anymore like they are.

Total Weekly Numbers

Great week this week.  Did miss one gym session and did cut the mileage a little bit on the Sunday run but went way over on Saturday so that at least evened out.  Paula is leaving tomorrow for Florida to do that adventure race across Florida again called Sea to Sea.  They go all the way across the state in 3 days.  They start on Thursday and the cut off is Sunday morning.  Needless to say Thursday through Sunday I will be glued on the tracker which I will post the link on Facebook once I find it.  Two more bigger mileage weeks then we taper. 

February 3rd- February 9th

"Have no fear of perfection- you'll never reach it." - Salvador Dali

Monday:   

10 AM:  5.3 miles averaging 7:50pace.  Easy jog around the open space and hood. First 3.5 miles with the dog then had to drop her off, she got to hot due to the fact it was 70 degrees outside which is nuts.

3:30 PM: 50mins in the garage gym

Warmup: Rowing, Crossover, and mobility

Standing DB Shoulder Press
3x12 @ 40lbs

Laterial Raise Drop Sets x 3
10 heavy @ 25lbs
10 med @ 20lbs
10 lighter @ 15lbs

Front Raise Drop Sets x3
10 heavy @ 20lbs
10 med @ 15lbs
10 lighter @ 10lbs

Circuit x 3 rounds
20 V-Ups to Knee Tuck
10 Feet on bench Pike Pushups
20 Bench Up Downs
10 Leg Raises plus Hip Lift

Flutter Kicks
4x30

Plank Side to Side
3x20

--- 20mins in the hot tub right afterwards.  Love having that at home, now that we got the heater replace it runs so well.

-- Found out a friend of mine passed away this morning and have been broken up about it all day.  He was only a few years older than me.  Bryan Trammell had such a huge heart.  I have known him since about 2008 when I started trailrunning with the Boulder Trailrunners, he was one of the first people to introduce himself to me at a group run.  Over the years we became good friends, he used to go to all of my cyclocross races in 2016-2018 when I was really into the sport and take photos just because he loved watching people race and pushing their limits.  One year for Christmas, maybe 2017, he gave me a coffee table book he made of the best photos that he took of me doing cyclocross, it is one of my favorite gifts I have ever gotten.  We have fallen out of touch the past few years as adults do over time due to family, work, ect which of course I now regret with a heavy heart.  I guess he was diagnosed prostate cancer a few years ago and was told that he beat it.  He did not, it came back in the past year and spread to is brain, he passed away yesterday in hospice.  FUCK CANCER! 

Here is a photo Chris Gerber took of Bryan running in Golden Gate Canyon State Park (his favorite local place to run) and also my favorite photo Bryan took of me cyclocross racing.  Rest in peace buddy, you were one of the good ones.   Funeral is Feb 22nd, if you have any interest reach out for details.

Tuesday:  

1:30 PM:  11.3miles averaging 7:05 pace.  Easy w/ some steady state and 8x30sec strides in the middle. Ran the first 4.5 miles with Venus since Paula is at the office today to get her out, dropped her off then back over to the open space for a bunch more loops with the strides mixed in. Felt damn good today and HR was lower than normal for the pace. Only 912 more loops left of the open space this year. LOL.

4:30 PM:  45mins at the gym.  Another Studio Red at VASA with Paula.  Did not push as much on the intervals today as normal since I was feeling the run from earlier in the afternoon

Wednesday:

10 AM:  8.1 miles averaging 7:10pace.  Need a change from around the house so drove to to Davidson Mesa, been a bit. 2.5 laps of Davidson Mesa this morning. Turning into a moderate run for about half of it as I was running into 25mph winds heading west and had it to my back pushing me coming back.

4:30 PM:  1 hour Studio Red with Paula at Vasa... pushed hard on the manual treadmill today.

-- Finished book 7 of the year.  Canyonland Carnage which is book 7 of 9 in Scott Graham's National Park Mystery Series.  I am mowing right through these books.

Thursday:  

5:30 AM:  50 mins at the gym.

Warmup: Walking on the treadmill and mobility

Dips
3x30secs w/ 1min recoveries

Barbell Incline Press
5@ 115lbs
5@ 125lbs
5@ 125lbs
5@ 125lbs
5@ 135lbs

4 Rounds
10 EZbar tricep pushdown @ 65lbs
10 EZbar reverse grip tricip pushdown @ 42.5lbs

Stand Cable Flies (High to low)
4x10 @ 22.5lbs

Pushups
3x30sec w/ 1min recoveries

Farmers Carries
3x50meters with 80lbs in each hand.

Single leg calf raises
3x10 w/ 26lbs each leg

Torso Rotations
3x10 w/ 140lbs

2 PM: 10.2miles w/ 750ft of vert averaging 7:25 pace.  Somewhat easy on the eastern part of the Dirty Biz loop. The western half towards Boulder is all closed due to mud. From the Coalton Trailhead up the big hill to the closure and back then towards Louisville Key Bank and back. Prob ran a little hard uphill than I should have.

Friday:

  -NOTE:  Weight check in:  167lbs w/ 8% bodyfat.  Down 3 pounds from last week which is interesting.  Cut down a little bit on the snacking in bed but not that much.  Lowest I have been since Javalina in Oct.  Funny thing is this time last year I was 181lbs.

-- Read through the newest issue of Ultrarunning Magazine this morning and came across this... Don got the #1 at 154 miles and #4 at 144 miles at the 24 hour distance for 2024 in North America.  Congrates buddy!!!

9 AM:  13.6 miles w/ 2200ft of vert averaging 7:49pace.  From King Soopers at Tablemesa & Broadway up to NCAR then back down to the start of the neighborhood and back up 3 more times for a total of 4 times total. Legs were somewhat trashed today, felt like I had no power uphill but still averaged about the same overall. Guess I have been doing this road so much lately got the Local Legend on it on Strava, LOL...   3-4 more weeks of building before the taper. Lets go!

Saturday: 

9 AM:  8.2 miles averaging 7:40pace.  2 easy laps of Davidson Mesa and 2 easy laps of Harper Lake. To cold to really spend an hour out on the bike so just did a super easy jog on the flat trails. Lots of people out and about on Davidson this morning which surprised me due to how cold it was this morning.

1 PM: 55 mins at gym

Warmup: elliptical

4 Supersets
Pullups to failure
10 Lat Pulldowns @ 100lbs

Circuit x3
8/8 single arm cable row @ 35lbs
8/8 single arm reverse bicep curls @ 20lbs

Reverse Flys Machine
3x15 @ 55lbs

DB Bicep Curls
3x15 @20lbs

EMOM
30sec back extends @ 35lbs
30sec Plate Gun Hold @ 35lbs
30sec Plate Situps @ 35lbs

Torso Rotations
3x10 each way @ 145lbs

Sunday:  

8 AM: 17.1 miles averaging 6:50pace.  Joined the Boulder Track Club in Niwot for a tour of some roads and trails over there that I have never been on. Good run, went out with the front group. They of course were chatting along as we were doing 6:30s while I was just tucked in behind them hanging on. They were all 2:15-2:25 marathoners, so 6:30 is their easy pace which is why I like joining them. Added another 4 miles solo afterwards to get in my long run distance I wanted.

-- 2 mile dog walk this afternoon before the Superbowl with Paula as well.  Good way to loosen the legs after that long run.  Also was watching Taylor take on Black Canyon 50K on the live stream along with testing some gear for Paula's adventure race across Florida in a few weeks.  Yes that is a photo of some of the calories she plans to taking with her. 

Total Weekly Numbers

Solid week this week.  I would take this week all day long in the build up.  Goal is to have 3-4 more weeks like this before the taper for Blackbeard 100.  Will be a challenge to get in the miles as we are driving across the country in 2-3 weeks and doing weights while in the Outerbanks since there are no gyms close by the beach house, may just take some dumbbells with me.  Guess that depends on how much other shit we have crammed into the van for the month we will be gone.

January Recap

 "Be a yardstick of quality.  Some people aren't used to an environment where excellence is expected."     -Steve Jobs

Not a bad month overall.  Feel like the month was forced but sometimes that is just part of it if that makes any sense.  Been a chore to get out the door, once I am out there all is good though.  Hopefully things will start clicking more this month.  Only about 4-5 more weeks of training before the taper for Blackbeard.

January 27th- February 2nd

  "Without commitment, you cannot have depth in anything, whether it's a relationship, a business, or a hobby." - Neil Strauss

"The world has enough for everyone's need, but not enough for everyone's greed." - Mahatma Gandhi

Had to include this second quote with all the turmoil going on the world right now, just seemed appropriate.

Monday:   

10 AM: 5.7 miles w/ 400ft averaging 7:50pace.  Easy cruise from the house through the business park and up the Simms hill a little bit before tracing my route back home. Super chill today, just a shakeout. I can feel the legs from yesterday's run for sure.  Legs are a little smashed today.

1 PM:  Walk 1.7 miles loop around the hood with Venus between meetings.... Paula gets home tonight so daily walks may fall off some as she usually walks Venus.

3:30 PM: 45mins at VASA lifting

Warmup: Walking on the treadmill and mobility

Dips
3x30secs w/ 1min recoveries

Barbell Incline Press
12@ 95lbs
10@ 105lbs
8@ 115lbs
6@ 125lbs

3 Rounds
10 EZbar tricep pushdown @ 65lbs
10 EZbar reverse grip tricip pushdown @ 42.5lbs

Stand Cable Flies (High to low)
3x10 @ 25lbs

Pushups
3x30sec w/ 1min recoveries

Farmers Carries
3x50meters with 80lbs in each hand.

Tuesday:  

9:30 AM:  8.3 miles w/ 500ft of vert averaging 7:30pace.  From the house through the business park and up the Simm's hill to HWY 128 and back. Less icy out today than yesterday. Will be doing more roads the next 7 weeks as I am getting ready for Blackbeard. Need to get used to the pounding.

4 PM:  1 hour at the gym

Warmup: Run on the treadmill followed by some mobility work.

Plate overhead walking lunges
3x40 w/ 25lbs

Barbell wide stance back squat
10 @ 95
3x10 @115

3 rounds
10 KB sumo squats @ 70lbs
10 KB sumo deadlifts @ 70lbs
20 Russian KB swings @ 70lbs

Hack Squats
3x10 @ 140lbs plus sled

Sitting Calf Raises
3x15 @ 85lbs

Single leg Knee extensions
4x10 @ 45lbs each leg

--Gotta a bunch of work done on the van this past week to get it ready to drive across the country at the beginning of March.  We are planning on heading to Outerbanks, NC for a bit to help her mom get the beach house ready to rent for the summer and I plan on running the length of the islands while there too which is 100 miles.  Sherman (van's name) got an all new underbelly, including suspension, a sway bars for high wind days, battery, transmission service and some seals that needed replaced.  Broke for the rest of the year now.

Wednesday:

9 AM:  8.25 miles averaging 7:30pace.  Easy cruise from the house around the hood doing one big lap. All on concrete sidewalk or on the road.  Trying to embrace the road roading, easy to do now when the trails are snowy and muddy but will be much harder once they dry out again.

4:30 PM:  50mins at the gym doing Studio Red class with Paula.  This is a HITT class with dumbells, airbike, and manual treadmill.

Thursday:  

1 PM:  8.25 miles w/ 550ft of vert averaging 7:10pace. Call this loop the Airport Lollipop. From the house up Simms to Hwy 128, over to the old Simms by the airport, down to the new Simms back home. Will be doing this more often, little longer than just an out and back. Wore the new Adizero Adios Pro 4's, awesome super shoe. Great paces without pushing at all, might be the shoe for the 100 mile road.

--  Missed my gym time this afternoon due to not being able to get away from work for 30-60mins.  Thought about doing it in the evening but that did not happen.  Might make it up on Saturday afternoon.

Friday:

 -NOTE:  Weight check in: 170lbs on the dot w/ 7.8% bodyfat.  Down half a pound this week without really watching what I eat.  The joys of running more miles.  Just have to focus on not losing to much muscle as the miles increase, gotta focus on that protein intake which I try to keep around 200g per day.

 

9 AM:  17 miles w/ 2700ft of gain averaging 7:40pace.  My normal Friday route but longer.  From King Soopers at Tablemesa & Broadway up to NCAR then back down to the start of the neighborhood and back up 4 more times for a total of 5 times total. Felt really good today. Tried to keep the HR in the 145-155 range on the climbs so I was going hard but not to hard and didn't bother with HR on the downhills just cruising. Fun morning, now back to work.

3 PM: 50 mins at the gym

Warmup: elliptical

3 Supersets
Pullups to failure
10 Lat Pulldowns @ 100lbs

Circuit x3
8/8 single arm cable row @ 35lbs
8/8 single arm reverse bicep curls @ 25lbs

Reverse Flys DBs
3x15 @ 20lbs

DB Bicep Curls
3x15 @25lbs

EMOM
30sec back extends @ 35lbs
30sec Plate Gun Hold @ 35lbs
30sec Plate Situps @ 25lbs

Torso Rotations
3x10 each way @ 150lbs

-- 20mins in the hot tub right afterwards

Saturday: 

8:30 AM:  11 miles averaging 8min pace.  Easy run with Don doing an out and back at Waterton Canyon. Super chill and great to catch up some. Hit up Desert Donuts right afterwards and yes you should check that out. This may turn into a monthly thing, The Donut Run.  If interested in the next one let me know and will include you on the invite. And yes all 6 donuts were gone before bed time... sigh....

Sunday:  

10 AM: Old Man Winter 10K-- 6.3 miles w/ 400ft of vert  in 39:42 or 6:18pace.  Old Man Winter 10k. No warmup or anything, just get to the line and use the first 2 miles as my warmup then bring the pace down a little bit. Plus the first 2 miles were most icy and muddy anyways. Needless to say it was approached more as a tempo or progression effort verses an all out 10k. Was supposed to do the bike afterwards as well but forgot my cycling shoes so just hung out while Paula was out riding which of course she crushed right after doing the 5K. During that time they called me up as the 3rd overall finisher which I thought was weird but rolled with it, checked the website right afterwards while still there and it said I was third but when I got home a few hours later I checked again and it showed me as 7th which seemed about where I thought I was. So weird..... not going to cash this $70 check I got for being 3rd. Does not seem right, or should I since it was their error?   Thoughts?

Our 3rd year in a row doing this together, has become the thing we plan on every year now.  LOL.

Total Weekly Numbers

Mostly a recovery week of sorts where there was no real workouts besides the 10K on Sunday.  Mostly all just easier miles but still a good amount overall.  The next 4-5 weeks should be a little bit higher mileage and the lifting will drop off some do the last build-up to the road 100 at the end of March.  Just need to get my head straight and not let the stress of work affect me so much, been fucking up my sleep lately which is not sustainable long term.

January 20th- January 26th

 "Work often becomes a substitute for living. But I think the most successful artists, and the happiest people, find a fullness in both areas." - Faye Dunaway

Monday:   

9 AM:  5.9 miles w/ 600ft of vert averaging 7:30pace.  Easy jog on the treadmill yet again. This cold snap we are in needs to leave soon, still in the negatives this morning as well. My lungs just are not happy after the run if I go out running in these temps. Body is good and does not bother me with the exception of my lungs.

10 AM: 1 hour lifting legs right after the run since I was already at the gym and had the day off work.

Warmup: Run on the treadmill followed by some mobility work.

Plate overhead walking lunges
3x30 w/ 25lbs

Barbell wide stance back squat on the smith machine
3x10 w/ 45lbs on each side of the barbell

3 rounds
10 KB sumo squats @ 61.7lbs
10 KB sumo deadlifts @ 61.7lbs
20 Russian KB swings @ 61.7lbs

Hack Squats
3x10 @ 140lbs plus sled

Calf Raises
3x20 @ 130lbs

Single leg Knee extensions
4x10 @ 45lbs each leg

Tuesday:  

5:30 AM:   1 hour at the gym lifting

Warmup: Walking on the treadmill and mobility

Dips
3x30secs w/ 1min recoveries

Barbell Incline Press
12@ 95lbs
10@ 95lbs
8@ 105lbs
6@ 115lbs

3 Rounds
10 EZbar tricep pushdown @ 65lbs
10 EZbar reverse grip tricip pushdown @ 42.5lbs

Stand Cable Flies (High to low)
3x10 @ 22.5lbs

Pushups
3x30sec w/ 1min recoveries

Straight leg knee raises
4x10

Planks
3x1min w/ 30sec recoveries

Torso Rotations
3x10 @ 40lbs

Skipped the run today, just did not have it in me today.  Been sleeping like shit the past 3 nights and it is finally catching up to me.  At least it is a recovery week this week.

--Finished book number 3 of the year, Yellowstone Standoff.  Really liking this series of mysteries that are all based in National Parks.  This was book number 3 of 9.  First one was in Grand Canyon National Park and the second one was in Rocky Mountain National Park.  Really like how they are accurate on the layout of the parks.  Next one will be based in Yosemite, will start that this evening.

Wednesday:

11:15 AM:  7.6 miles averaging 7:55pace.  Easy jog from the office on the old daily route I used to do at least 3 times a week before I became a remote employee. Really don't miss dodging cars at all. Was going to jog on the Coal Creek trail but there was a lot of drifting going on from the high winds yesterday so stuck to the roads which were still a mess as well in the Tech Center.

4 PM:  50mins in the garage gym

Warmup: Rowing, Crossover and mobility

5 Rounds
1 min Ball Slams w/ 40lbs
1 min Sumo Deadlift High Pulls w/ 75lbs
1 min Box Jumps
1 min Push Press w/ 75lbs
1 min Row for Calories
1 min Rest

-- Followed this up with 20mins in the hot tub

Thursday:  

9 AM:  50 mins in the garage gym between work meetings

Warmup: Rowing, Crossover, and mobility

Standing DB Shoulder Press
3x12 @ 40lbs

Laterial Raise Drop Sets x 3
10 heavy @ 25lbs
10 med @ 20lbs
10 lighter @ 15lbs

Front Raise Drop Sets x3
10 heavy @ 20lbs
10 med @ 15lbs
10 lighter @ 10lbs

Circuit x 3 rounds
20 V-Ups to Knee Tuck
10 Feet on bench Pike Pushups
20 Bench Up Downs
10 Leg Raises plus Hip Lift

Flutter Kicks
4x30

Plank Side to Side
3x20

3 PM: 7.75 miles w/ 500ft of vert averaging 7:40pace.  Run from the house between meetings. From the house through the business park up to HWY 128 and back via Simms. About the only real hill around here. Super chill for the most part but right calf was not happy afterwards, was limping most of the night. Think the Craft shoes might have caused that, may just scrap them.

-- Followed this up with a dog walk of 1.5 miles with Venus and 45min in the air boots while on a call.

Friday:

 -NOTE:  Weight check in: 170.6lbs @ 8.6% bodyfat.  Finally remembered to jump on the scale right after waking up.   I was expecting the weight to be much higher with all the eating right before bed I have been doing lately.  Down 1 pound since the last weigh in a few weeks ago, perfect.

6 AM:  45 mins at the gym.

Warmup: elliptical

3 Supersets
Pullups to failure
10 Lat Pulldowns @ 100lbs

Circuit x3
8/8 single arm cable row @ 35lbs
8/8 single arm reverse bicep curls @ 25lbs

Reverse Flys machine
3x15 @ 55lbs

DB Bicep Curls
3x15 @20lbs

EMOM
30sec back extends @ 35lbs
30sec Plate Gun Hold @ 35lbs
30sec Plate Situps @ 25lbs

Torso Rotations
3x10 each way @ 145lbs

2 PM: Skipped the run today due to not being able to get away from work.  It is the last day of our Q3 today and shit hit the fan.  Got through it and made the shipments that were required but lost the whole day fixing the issue.  That is life I guess.  Should have gotten out this morning before things blew up but was waiting for the warmer weather, my fault.

5 PM:  Walk 2 miles around the hood with Venus after all my meetings were done.  What a wasted day.

Saturday: 

9 AM:  Studio Red class at VASA for an hour.  Dragging this morning with the snow just coming down so thought hitting up this class would get me moving some.  Yep that worked.

10 AM: 8 miles w/ 1100ft of vert averaging 7:30pace.  Snowing like a bitch again outside and wanted a little bit of turnover so hit the treadmill right after HITT class. Put it on the rolling hills course to get in some uphill work and make the average HR a little higher. For some reason my HR is much lower on the treadmill than outside.  Followed this up with 20mins in the sauna at the gym.

-- Spent the rest of the day at home hiding from the snow reading.  Finished book number 4 on the year Yosemite Fall and started book 5 which is based in Arches National Park.  With Paula being gone in Texas all weekend I end up reading a lot the past few days.  Sure that won't be the case tomorrow with football on all afternoon.  

Sunday:  

8 AM: 15 miles w/ 1200ft of vert averaging 7:40pace.  The half marathon in Louisville was cancelled again today just like last week so joined the Boulder Track Club Sunday run instead. Started on Marshall Road in Boulder and did a large lap of Boulder. The original plan was a 11.5 mile lap of Boulder using plowed roads and bike paths but some of us when we got to Broadway and Tablemesa around mile 9 decided to add on a lap up to NCAR and back to get in a little bit more vertical and miles. Not the fastest run with them but wiped afterwards due to the shitty footing most of the run.  Saved this route for future use, really was a good road run around town.

Total Weekly Numbers

Not to bad of a recovery week considering I missed my easy runs on Tuesday and Friday.  Also with Paula being gone from Wednesday evening until tonight my diet has been shit all week.  As you can see in the photo above on Friday Venus checking out my fancy donuts that I ate on Friday night.  The plan has one more week of no real speed workouts but building back some more volume this week before hitting the last training cycle before the 100 at the end of March which is in 7 weeks from this coming Saturday.

January 13th- January 19th

"Words are, of course, the most powerful drug used by mankind." - Rudyard Kipling

Monday:   

10 AM:  5.2 miles averaging 8min pace.  Easy 9 laps of the open space by the house with Venus this morning. 48 laps down and 952 laps to go. LOL.

3 PM: 50 mins Studio Red at VASA with Paula. This is basically a HITT class with kettlebells, running, airbike, and dumbells. Plan on doing these more since I am done going to Crossfit for a while.

Tuesday:  

6 AM:  1 hour at the gym

Went to VASA since I don't have a cable system in the garage gym.

Warmup: Walking and mobility

50 pull-ups broken up as needed.

V-Bar Lat Pulldowns
10@ 115lbs
10@ 115lbs
10@ 115lbs
10@ 120lbs

Rope Cable Curls
10@ 40lbs
10@ 42.5lbs
10@ 42.5lbs
10@ 42.5lbs

DB Single Arm Rows
10@ 55
10@ 55
10@ 55
10@ 60

Ez-Bar 21s
3 sets w/ 50lbs

Ez-Bar Bent Over Rows
10@ 90lbs
10@ 90lbs
10@ 90lbs
10@ 90lbs

Superset x4
8 Chinups
8 Hanging Knee Tuck to Extend

3 Rounds
10 Single leg calf raises with 30lbs each leg

2:30 PM:  9 miles averaging 6:50pace.  Easy with 6x30sec strides w/ 3min recoveries in between. Done over at the open space by the house. Had a limited window due to work so did not have time to drive anywhere. Venus (dog) ran the first 3 mile warmup with me before dropping her off to go do the stride part of the workout. The 3rd stride got down to 4:45pace for a little bit, they are getting faster week over week it seems. Knocked out another 15 laps of the open space, only 937 to go. HA!

-- Finished book #1 of the year so off we go.  Of course the first one was another Zombie Apocalypse book in one of the series that I keep up with.  Started the 2025 Books Read list, link is at the top of the webpage. 

Wednesday:

9:30 AM:  9.4 miles averaging 6:45pace.  20min Steady State run. Done over at Davidson Mesa. Did one lap easy then one lap at steady state which is 6:15-6:30 then a lap easy. Each lap is just over 3 miles.  I defined the paces by heart rate. Easy is 140 and under and Steady State is about 150ish. Felt good today.. progress is being made.

5:30 PM:  5.5 miles averaging 9min pace.  Finally got my act together and went over to the Runners Roost Wed run in Louisville.  Ran with Donnie the whole time, great to catch up.  Should be doing these more since I have been on the team the past 2 years but really slacked off the past year coming to run club. Think I am going to make it a goal to get 100 miles total with this group.  These are great to get in extra easy miles.

-- Was signed up for a half marathon this Sunday in Louisville to get in some harder work but due to the forecast of the temps being below 0 all weekend they moved the race to next weekend the 26th.  Guessing that the city of Louisville made them do this.  So gotta figure out what I am doing this weekend, brave the cold or hit the treadmill all weekend.  Of course it will be 55 on Thursday before the temp drop.  That's Colorado.

Thursday:  

6:30 AM:  55mins at VASA lifting

Warmup: Incline walking and mobility

DB Seated Shoulder Press- neutral grip
12 @ 40lbs
10 @ 50lbs
8 @ 50lbs
6 @ 50lbs

Single Arm Cable Lateral Raise
3x12 @ 15lbs

4 Rounds
10 incline bench DB front raises @ 15lbs
10 incline bench DB Reverse Flies @ 15lbs

4 Rounds
30sec Commandos
30sec Shoulder Taps
30sec High Plank Toe Taps
30sec High Plank Knee to Elbow
60sec recovery

Flutter Kicks
4x30

Torso Rotation
3x10 @ 130lbs

Plank Side to Side
3x20

3 PM:  8.4 miles w/ 900ft of vert averaging 7:55pace.  Easy to some moderate effort from Flatiron Vista down Dowdy Draw, around Springbrook and back taking the long way back around Flatiron Vista. Been a bit since I started at this trailhead because I got tired of trying to take a left on 93 out of the trailhead with all the cars. I do missing going here, at least here you get about 2 miles of flat to downhill to warmup on before any real climbing happens which is nice and of course the views are good too. Dead legs today but had to get out there when it is 60 degrees out in January.

Friday:

10 AM:  11.1 miles w/ 1750ft of vert averaging 7:50 pace.  From King Soopers at Tablemesa & Broadway up to NCAR then back down to the start of the neighborhood and back up 2 more times for a total of 3 times total. Super tired today so I did not pound the downhills as hard as I did last week but was only 5 secs a mile slower than last week, think my climbing was much quicker than last week at the same HR to make up that difference.  Ready for a recovery week next week. Still running but no hard workouts are planned like the last few weeks.  Glad to get one more day outside before the cold this weekend, most likely will be a treadmill weekend.

 

4:30 PM: 1 hour at VASA doing the Studio Red class with Paula.  Basically a HITT class with dumbells, running, and airbike.   Will be doing a bunch of these going forward instead of Crossfit as stated earlier.

Saturday: 

7 AM:  50mins at Spin class at VASA.  Windchill was in the negatives and no way I am riding outside in that so hit up spin with Paula.  Jumped out of class a little bit early so we could change for SR.

8 AM: 1 hour right after spin doing Studio Red class again.  My ass was tired after doing both spin and SR this morning.  

-Went out to brunch and then spent the rest of the day watching football.  Did get my new kit from Speedland in the mail today.  3 Rabbit shirts, 1 pair of Rabbit shorts, 1 hat, and a GORE Jacket.  Really loving that the shirts this year are light gray or white verses the black last year.  Black is just to hot in the summer months.

Sunday:  

9 AM: Treadmill 18.3 miles w/ 2000ft of vert averaging 7:20pace.  That was a long time to be running on the treadmill but at least there is good people watching at VASA.  I was not going to put my lungs through 2 hours of hard breathing in -19 degree windchill weather.  Put it on the random rolling hills program and just cruised.  I was surprised what the vert was when I was all done, yes I had to reset the treadmill a few times due to the hour time limit the gym put on the machines.  20mins in the sauna afterwards.

Total Weekly Numbers

Not a bad week considering the weather and trying to get in the mileage over the weekend without messing up the lungs.  Over 70 miles covered between running and walking.  Also the first time I have been on a bike (inside or outside) since my knee started acting up a few weeks ago every time I tried to ride.  No issues this week.  Hopefully we are past that now.  This next week will be somewhat of a down week then we go into the final 6 week training block leading up to Blackbeard Revenge 100 at the end of March.  Let's Go!

January 6th- January 12th

"Now is the accepted time, not tomorrow, not some more convenient season. It is today that our best work can be done." - W.E.B. Du Bois

Monday:   

7 AM: 50mins at VASA

Warmup: Incline walking and mobility

DB Seated Shoulder Press- neutral grip
12 @ 40lbs
10 @ 45lbs
8 @ 45lbs
6 @ 50lbs

Single Arm Cable Lateral Raise
3x12 @ 15lbs

3 Rounds
10 incline bench DB front raises @ 15lbs
10 incline bench DB Reverse Flies @ 15lbs

3 Rounds
30sec Commandos
30sec Shoulder Taps
30sec High Plank Toe Taps
30sec High Plank Knee to Elbow
60sec recovery

Flutter Kicks
3x30

Torso Rotation
10@ 100lbs
10@ 115lbs
10@ 115lbs

Plank Side to Side
3x10 each way

11 AM: 5.2 miles averaging 7:45pace.  Easy dog jog with Venus knocking out 9 more laps of the open space by the house. Only 971 more laps to go this year. LOL.

---  Went to drive the van around the hood since it has been a bit and the battery was drained enough that it would not start.  In order to get to the battery in the van to jump it you have to take out the floor on the driver side, such a pain in the ass.  Got it jumped and drove it around for 30mins to recharge the battery.  Guess I will be taking it out every 2-3 days instead of every 7-10 days.  Seems the colder it is outside the quicker the battery drains.  Will need to ask 5280 Sprinter people about this in a few weeks when I take it in to get the new suspension installed.

Tuesday:  

7 AM:  55mins in the garage gym

Warmup: Rowing, Crossover, and Mobility

7 Rounds
7 Deadlifts @ 185lbs
7 Burpee over bar lateral
7 Toes to Bar
7 Strict Pullups
7 Pushups
7 DB Situps w/ 35lbs
7 DB Thrusters w/ 25lbs each hand

-then-

3 Rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recovery

---  Pulled the trigger on doing The Rut Trifecta which includes a VK on Friday, 28K on Saturday, and a 50K on Sunday in September in Big Sky, MT.  I have been wanting to do this for the past 10 years but it has never really worked out timing wise.  This year we have nothing planned in September yet so it is game on!

3 PM:  8 miles averaging 7:30pace.  Opted for the treadmill due to the 5-7 inches of snow we got, slick roads and deeper snow on the trails. Easy with 8x1 min w/ 3min recoveries @ 6min pace. Always get weird looks when I am going fast on a treadmill at the global gym.  Followed this up with 20mins in the sauna while there

Wednesday:

3 PM:  10.4 miles averaging 7:15pace.  On the mill again for the speedwork this week. Did not feel like slogging through snow or risk slipping during the harder intervals. Easy for 15 mins then 3 x 10mins @ 6:18pace w/ 3min recoveries followed by 20mins steady state. Great workout and flinging sweat all over the treadmill.

Thursday:  

  -NOTE:  Weight check in:  171.4 and 8.7% bodyfat.  Gain about 1.5lbs but not unexpected with all the lifting and eating I have been doing.

5:30 AM:  1 hour at VASA lifting legs.  Increased the weight some from last leg workout.

Warmup: Treadmill walking on incline and mobility

Hack Squat
5 @ 140 plus sled
5 @ 160 plus sled
5 @ 160 plus sled
5 @ 180 plus sled
5 @ 180 plus sled

Leg Curls
10@ 105
10@ 105
10@ 105
10@ 105

Single Leg Extensions
5x10 @40lbs

3 Rounds
20 DB B-Stance RDL @ 25 each hand
20 DB Split Squat @ 25 each hand
20 DB Goblet Squat @ 25

Suitcase Farmers Carry
3x50m @ 70lbs each side

Barbell Hip Thrust
16@ 110
14@ 110
12@ 140
10@ 140
8@ 160

Standing Calf Raises
3x20 @ 130

10:30 AM: 8 miles w/ 700ft of vert averaging 7:45 pace.  Wind was blowing hard with gust up to 40mph so said fuck it and did a third day in a row on the treadmill which I hate doing. Once a week is fine but more than that bugs me. Set it on the rolling hills program and just cruised.

-- Spent 20 mins in the sauna right afterwards since I was already at VASA.

Friday:

10:30 AM:  12.4miles w/ 2000ft of vert averaging 7:45pace.  From King Soopers at Tablemesa & Broadway up to NCAR then back down to the start of the neighborhood and back up 2.5 more times for a total of 3.5 times total. Felt really good today and was moving well! Great to be back outside again today after some shitty weather this week.  Used to do this route a lot training for Hardrock in the winter and forgot about it.  Time to get back to this run about once a week.

2 PM: 2.1 mile dog walk with Venus knocking out 3 more laps around the open space.  Only 967 laps to go for the year.  LOL... followed this up with 45mins in the new air boots which are awesome.

--  Paula and I headed to Law's Whiskey House this evening for the live lottery of the Highlonesome 100.   Super hard not to drink while there, this is one of my top 5 favorite whiskey brands. No luck in the lottery for Don, Donnie, or myself.  All good and a great time was had.  First photo below is Paula deciding which belt buckle I should wear tonight.  Of course she chose my first Hardrock finish buckle since that was our first 100 she crewed for me.

Saturday: 

7 AM:  6.2 miles averaging 6:51pace.  3W Winter 5K series race #2. Warmup then 5K in 18:34 followed by a cooldown. Not my best 5K lately but woke up battling a massive head cold and almost did not go. Figured since it was from the neck up and not in the lungs I could at least jog it since I paid for it. Even with my shitty time still pulled out 2nd place, a 14 year old from Evergreen got me for 1st by 15secs.

2 PM: 1 hour at VASA lifting

Warmup: Rowing and mobility

4 Rounds
10 pushups
10 Dips

Bench Press single machine, weight is each side
5 @ 70lbs
5 @ 80lbs
5 @ 80lbs
5 @ 85lbs
5 @ 85lbs

4 Rounds
10 DB Chest Flys @ 30lbs
10 DB Narrow Chest Press @ 30lbs

Tricep Tri Set 3 Rounds
10 Left Single cable tricep extend -20
10 Left Single cable cross tricep extend -20
10 Left Single cable overhead tricep extend -20
10 Right Single cable tricep extend -20
10 Right Single cable cross tricep extend -15
10 Right Single cable overhead tricep extend -15

Straight Leg knee raises
4x10

Planks
3x1 mins

Torso Rotations
10@ 100
10@ 115
10@ 130

Sunday:  

8 AM: 14 miles w/ 1000ft of vert averaging 7:10 pace.  Joined the Boulder Track Club this morning. Really liked the route today. Started on Marshall Road over to Marshall Mesa, Community Ditch, Dowdy Draw, Greenbelt, then a lap of Marshall Mesa before heading back on Marshall Road. They had our bottles waiting for us at the Greenbelt Trailhead on Hwy 93 then it was on for the last 5 miles of the run hoovering around 6 min pace all the way back. Love these runs. Will miss next week because I am doing a half marathon in Louisville next Sunday.

-- Walk 2 miles with Venus in the afternoon because I got tired of watching the Broncos get their asses kicked.  3 more laps of the open space to the total.

Total Weekly Numbers

Almost the perfect week I think between the different activities and pushing hard a few times this week.  The only thing missing was a few hours on bike which I plan to test this week to see if it still affects my knee or not.  Got a bike fit and a tune up on it this week so hopefully that helps a bunch.