Monday, August 26, 2024

August 19th- August 25th

"When you're climbing Mount Everest, nothing is easy.  You just take one step at a time, never look back and always keep your eyes glued to the top." - Jacqueline Susann, from "Valley of the Dolls"


Monday:   

7 AM:  7 miles averaging 8:20pace.  Easy two laps of Davidson Mesa and a half lap of Harper. Tried to keep it chill since the legs are so damn sore from Saturday on Mount Werner. Did feel the calf again today which bugged the shit out of me, just slowed it down when I did.  Half mile cooldown walk afterwards.

9:30 AM:  35mins lifting in the garage doing only upper body movement and some core due to how sore my legs are this morning.  Followed this up with 20mins in the sauna and 6mins in the cold plunge.  Always feel better after a cold plunge.

--  Took off to drive most of the way to where I am to meet Jeff Browning tomorrow to help pace him on the Colorado Trail over the course of the week.  Heading towards where the trail crosses over HWY 114 about an hour southwest of Salida.  Made to just outside of Salida about an hour away this evening.  Plan is to work some from a coffee shop tomorrow then head the last hour down to the meeting point.  Someone was not happy that I am leaving without her.


Tuesday:  
5 PM:  20.5 miles w/ 5000ft of vert in 6:10.  Pacing Jeff Browning on Section 17 of the Colorado Trail. This is from Hwy 114 to Sergent. Had a few issues with being sleeping and had to take a 7 min dirt nap about halfway through this section but overall was moving really well considering this was miles 180 to 200 for him. I got worked a little bit due to the 6 liters of water I had on my back, that was a lot of weight but had no choice due to there being no streams on this section to filter from. Got to sleep about 1am and woke up in the middle of nowhere as you can see in the last photo below, this was at about 11,600ft....




Wednesday:
Rest day:  Rest day today as Jeff keeps moving along.  Slept late today since I did not get to bed until after 1am.  Next pacing duty should be over Hope Pass tomorrow morning.  Spent the morning driving to BV and the afternoon working in the coffee shop.  Don joined me before heading up for his section tonight from Cottonwood to Sheep Gulch. 

Thursday:  
  -NOTE:  Weight check in:  Nope out in the van all week with no scale.

-  Jeff hit the struggle bus in the last 12 hours so took a long break to sleep on top of Cottonwood Pass for over 6 hours this morning.  He is super swollen and having a lot of pain in his joints and stomach from it.  Thought is maybe a longer sleep will help clear it up a little bit.  FKT is out now unless he can get back to the speed he was at the first day but now I think we are to the point of how far can he go without compromising his health.  Here are some photos of sunset last night and the swelling we are dealing with.





5 PM:  12.2 miles w/ 2000ft of vert in 4 hours.  Switched my section with John who took Hope Pass so he could catch a plane tomorrow.  Paced Jeff from Twin Lakes to Mount Massive trailhead. On the struggle bus big time this evening. The swelling is still there but manageable because Jurek showed up with this air boots which seemed to push a bunch of fluids out allowing Jeff to start bending his knees again. Slow but we got there. He took a long sleep at Massive trailhead as did I since it was 1am when we got here.




Friday:
6 PM:   17.75 miles w/ 3600ft of vert in 6 hours. Pacing Jeff from Camp Hale to Copper Mountain. Nice steep one up and over the ridge between Leadville area and Copper. I have never been on this section and man was it neat. I need to go back and see the second half  on the Copper side of it during the day. We were just below the top on the Leadville side when it got dark. Scared a bunch of elk and a porcupine up around 12,000ft on the ridge. He was moving much better this evening verses last night.  We jogged most of the downhill.  The boots were a game changer..





Saturday: 
3 PM:   12.5 miles w/ 1300ft of vert in 3:25. Pacing Jeff from Georgia Pass to Kenosha Pass. This is a new section for me as well, the first half of it anyways, the second half of it I do often when I drive back from Fairplay as an out and back. Moving really well through this section. Every time we use the boots, the first half of that section he is moving then as the swelling sets back in he slows. We did have to avoid a moose on this section, that woke us both up! Once we got to Kenosha Pass he took a 2 hour nap in my van.






9 PM: 14.5 miles w/ 2400ft of vert in 4 hours.   Pacing Jeff from Kenosha Pass to Long Gulch trailhead. After a 2 hour nap in my van and a session in the leg boots we took off for what would by my last section with Jeff. This was also a new trail for me for I always head west when I run at Kenosha, never east. That is going to change. Even though it was dark the whole time it was a beautiful trail, need to see this in the daylight as well. Few of the miles were even through the Lost Creek Wilderness. Long Gulch aid was basically on the side of the trail, the crew had to hike everything in including the boots at 1am. This crew was something else.  



Sunday:  
- After passing out at 3am and getting up at 7am I spent the rest of the day following the crew to the last 2 aid spots and the finish.  Over the course of the whole trail there were basically 3 main pacers with few others sprinkled in to give us some rest.  Jesse Haynes did most of the miles in the first 3rd of the trail, I did most of the miles in the middle part of the trail, and Scott Jurek did most of the miles in the last 3rd of the trail.  Honored to be given this responsibility and trust, especially considering coming back from an injury which Jeff was fully aware of.  He has been writing my training and helping me get back without putting me in a hole or getting injured again.  This has been such an awesome thing to get the chance to be apart of and made some lifetime friends on this trip.  We did not get the overall Colorado Trail record that was set in the other direction about a month ago but we did get the Northbound Collegiate West route FKT at 7 days 9 hours and change.

Below is a photo bomb of the last 2 aid spots and the finish on Sunday.  CONGRATES BRONCO BILLY!









Total Weekly Numbers

What a fucking week.  Most mileage in a week that I have done all year.  Yes they were slower than normal for me which I think is a good thing to build up more strength in my so called comeback.  Now I need to keep building on this for Javalina in Oct.  Next week, burro race in South Fork.  I just hope I can run fast enough for Yukon and Bob.  I can do the distance but been a bit since I have tried to run at a faster pace.















Monday, August 19, 2024

August 12th- August 18th

“[E]ven if athletes and exercisers do many of the same things, how and why they do them is often different.” - Greg Everett, Catalyst Athletics, on training priorities 

Monday:   

10 AM:  1:15 at Crossfit.

Warmup: Airbike, mobility and drills.

5 RFT: 16 mins 14 secs
5 rounds of:
24 Air Squats
16 Bar Facing Burpees
8 Shoulder-to-Overheads | 95 lbs
4 Thrusters, 60% 1RM | 95 lbs
Rest 1 min

-Then-

Heel Elevated Squat : 4x12 :
Sets
12 Heel Elevated Squats | 95 lbs
12 Heel Elevated Squats | 95 lbs
12 Heel Elevated Squats | 95 lbs
12 Heel Elevated Squats | 95 lbs

Then some core and calf work


Tuesday:  
7 AM:  7 miles averaging 8min pace.  Easy 2 laps of Davidson Mesa and 1 lap of Harper. Stopped right at 7 miles because the calf started acting up a little bit again. Better safe than sorry. Little concerned that this issue is popping up again. Guess it is my fault for running faster than 8:30 pace? So annoying.

4 PM: 1 hour at Crossfit

Warmup: Rowing, mobility and drills

3x AMRAP 5 mins: 11.1 rounds
3x 5:00 AMRAP:
5 Deadlifts, 50% 1RM | 195 lbs
10 Pull-ups
15 Push-ups
Resting 2:30 between each AMRAP.

Wednesday:
6:45 AM:  10 miles averaging 8:50pace.  Super chill jog doing laps of the open space next to the house. Calf started bothering me again yesterday so kept it close to where it would be easy to bail if I needed too. Back to just managing it again and slowing back down. Has to come around soon.  Even broke out a new pair of shoes hoping that would help as well.

-- No second workout today.  Did do a bunch of recovery stuff throughout the day due to the calf and joints being somewhat sore.  Stretching, active mobility, sauna, and cold plunge.  Felt much better afterwards, there is something going from the sauna directly to the cold plunge.  It is very hard to do but always feel great afterwards.

Thursday:  
  -NOTE:  Weight check in:  176.8 lbs @ 9.8% bodyfat.  Pretty much the same as last week.  Little discouraged that there was no progress when I have been tracking everything.  Maybe I am not eating enough?  Might up the carbs to see if that get the metabolism burning hotter.  That has worked in the past.

6:30 AM:  7 miles w/ 600ft of vert averaging 8:15pace.  Easy run from the Coalton Trailhead west up the hill. Just an easy out and back. Best run yet since I have come back to running the past 3 weeks. Did not feel the calf at all today and not hobbled afterwards like I have been the past week plus... hopefully this is a sign that things are turning a corner but how many times have I said that the past few weeks....


10 AM:  1 hour at Crossfit.

Warmup: Rowing, mobility and drills

Row : 10x 100 m , every 2 mins : 2 mins 58.8 secs | Rx'd
Intervals
Row, 100 m | 0:17.9
Row, 100 m | 0:17.6
Row, 100 m | 0:17.7
Row, 100 m | 0:18.2
Row, 100 m | 0:17.9
Row, 100 m | 0:17.8
Row, 100 m | 0:17.4
Row, 100 m | 0:17.9
Row, 100 m | 0:18.4
Row, 100 m | 0:18

-then-

AMReps 9 mins (3,6,9,...):116 reps | 15's + 26 reps
AMReps in 9 mins:
3 Toes-to-bars
3 Row Calories
6 Toes-to-bars
6 Row Calories
9 Toes-to-bars
9 Row Calories
12 Toes-to-bars
12 Row Calories
15 Toes-to-bars
15 Row Calories
18 Toes-to-bars
8 Row Calories

-- Followed up with a 20min sauna and 2min cold plunge in 40 degree water right after the WOD at the gym. 

-- Heading up to Steamboat this afternoon.  Mindy and Eric from MI who I randomly paced at Leadville last year is going to let us use her condo for a 4 day weekend.  Paula is riding in the SBT GRVL race on Sunday and I am just going to train up there.  Should be a fun weekend!!!!



Friday:
9 AM:  Biked 29miles w/ 2700ft of vert in 2:12.  Joined the so called shakeout ride that they were putting on for SBT GRVL race that Paula is doing on Sunday. Went out with the front group which for me turned into a hammerfest, I am sure for most of these guys it was not. Was a lot of fun but was wiped afterwards.


Saturday: 
7 AM:  14 miles w/ 4000ft of vert averaging 12min pace.  Calling this the Tour de Mount Werner. Starting at the condo I basically followed the Run Rabbit Run 100 course to the top of Mount Werner then came back down on the dirt ski resort road just like the race as well. Tried to keep it super chill especially on the downhill since it has been a while. Guess I did not keep it chill enough, as I am typing this on Monday morning my legs are sore as shit from DOMS.  Did get threatened by a moose, that was not so fun.




Sunday:  
8 AM: Hiked 4.2miles w/ 1000ft of vert in 1:15. Easy dog hike on the lower slopes of Mount Werner with Venus while mom is out riding SBT GRVL. Great morning out there!!  She rocked her gravel race.






Total Weekly Numbers

Solid week overall.  Wanted to bike and lift more but time this week would not allow it, lots of issues at work which will be around for a while.  Legs are pretty trashed this Monday morning from Steamboat this weekend, more vert that I have done in a while.  Especially the steep downhill running which got me.  This next week will be interesting as I head out tonight for the Hwy 114 crossing with the Colorado Trail to help someone go for the FKT on the Colorado Trail.  He started on Sunday morning, after I hook up with him Tuesday evening at that crossing I will be with him until the end which hopefully will be on Saturday covering about 90 miles of it with him.  Going to be a huge jump in mileage this week, fingers crossed the body holds together.





Monday, August 12, 2024

August 5th- August 11th

 "Those who lack the courage will always find a philosophy to justify it,"  -Albert Camus

--  Good explanation of this quote, really like this one...


"This idea is deeply rooted in Camus' exploration of existentialism and absurdism, where he often examined the complexities of human existence and the search for meaning.

By suggesting that individuals who lack courage often adopt belief systems to justify their inaction, Camus highlights a form of intellectual escapism. Instead of confronting their fears or challenging situations directly, people may find solace in philosophies that validate their reluctance to act.

This rationalization serves as a defense mechanism, allowing them to avoid the discomfort of facing reality. For instance, someone might embrace a deterministic worldview, arguing that their actions are meaningless because everything is preordained, thus excusing their passivity.

Camus' critique is a call for existential responsibility, urging individuals to recognize their freedom and the weight of their choices. In doing so, he challenges us to act courageously, confronting the absurdity of life without resorting to philosophical justifications that diminish our agency.

This perspective underscores the importance of authenticity and the courage to live fully, despite the inherent uncertainties and challenges of the human condition." - Unknown


Monday:   

10 AM:  1 hour at Crossfit

Warmup: Airbike, mobility and drills

1-2-3-4-5-6-7-8-9-10: 5 mins 41 secs
1-2-3-4-5-6-7-8-9-10 reps of:
Pull-up
Front Squat | 75 lbs

-then-

21-15-9: 5 mins 33 secs
21-15-9 reps of:
Toes-to-bar
Hang Power Clean | 75 lbs

-then-

3 RFT: 4 mins 15 secs
3 rounds of:
10 Bar Facing Burpees
10 Thrusters, 40% 1RM | 75 lbs

2 PM:  Biked 10.25miles w/ 500ft in 40mins.  Easy lap of the hood from the house. Pretty much the same loop but averaged a little quicker than normal today for some reason. Shocked me because my legs feel weak right now after the workout this morning.


Tuesday:  
7 AM:  7 miles averaging 9min pace.  Easy laps around the open space by the house in case I needed to bail. This will prob be the route for the next few weeks as I try to get over this right calf issue that popped up last Friday. Made it through the jog (yes it was much slower than normal) and it was really only bothering me the last mile or so which I think is progress. Even wore shoes with a higher drop than normal thinking this might take stress off the calf.  Hopefully I did not set things back any by testing it today, guess we will find out tomorrow.

--  Followed this up with 20mins in the sauna and 6 mins in the cold plunge.  Going to start doing this 2-3 times a week again, maybe it will help with all these niggles I have been getting since I started getting back to running again.  Worth a shot anyways....

4 PM: 1 hour at Crossfit

Warmup: Rowing, mobility and drills

Deadlift : 3-3-3-3-3 : 4785 lbs
Sets
3 Deadlifts | 295 lbs
3 Deadlifts | 305 lbs
3 Deadlifts | 315 lbs
3 Deadlifts | 335 lbs
3 Deadlifts | 345 lbs

-then-

8x 1 min RemReps: 116 reps
8 rounds, 1 min each, of:
10 Push-ups
max rep Row Calories | , , , , , , , and 116

Wednesday:
6:30 AM:  9.5 miles averaging 9min pace.  Easy loops of the open space by the house. Just super chill. Funny thing is that I am hobbled after this run. Not sure what the issue is, is it a calorie thing? Fact I have not done this mileage in a while? What? Super confused on the issue...

Thursday:  
  -NOTE:  Weight check in:  176lbs @ 9.6% bodyfat.  Up a pound but bodyfat came down again this week.  Most likely water weight, been higher carb than normal the last few days as I try running a little bit more this week.  Also with the injured calf there probably some inflammation going on as well.  Good with the trend..

6:30 AM:  Biked 21.25 miles w/ 1100ft of vert in 1:32. Easy early morning cruise from the house around the hood. Legs are still tired but calf feels better today than it has all week so that is a positive. Last half of the ride my legs seemed to wake up some and had a little bit more power at the end.

9 AM:  50min garage gym session followed by 20mins in the sauna.  Will cold plunge later today.

Warmup: Airbike and mobility

Sumo Deadlift 4x8 :
Sets
8 Sumo Deadlifts | 105 lbs
8 Sumo Deadlifts | 125 lbs
8 Sumo Deadlifts | 125 lbs
8 Sumo Deadlifts | 128 lbs

3 RFQ:
3 rounds of:
10 Weighted GHD Hip Extensions | 10 lbs
12 Tib Raises | 0 lbs
12 Calf Raises | 20 lbs

Shoulder Press
Sets
5 Shoulder Press | 95 lbs
5 Shoulder Press | 115 lbs
5 Shoulder Press | 115 lbs
5 Shoulder Press | 115 lbs
5 Shoulder Press | 115 lbs

Bent Over Lateral Raise
Sets
10 Bent Over Lateral Raises | 20 lbs
10 Bent Over Lateral Raises | 20 lbs
10 Bent Over Lateral Raises | 20 lbs
10 Bent Over Lateral Raises | 20 lbs

Dumbbell Preacher Curl :
Sets
15 Dumbbell Preacher Curls | 20 lbs
15 Dumbbell Preacher Curls | 20 lbs
10 Dumbbell Preacher Curls | 20 lbs

Ring Dips
Sets
Ring Dip | 10 reps
Ring Dip | 10 reps
Ring Dip | 10 reps

-- Cold plunge this evening.. Good times.

Friday:
7 AM:  7 miles averaging 8:45pace.  Easy spin around the hood from the house. Did a large loop instead of the 15 plus loops at the open space like I have been because the calf felt great today and was 90% sure I would not be bailing. Progress....

10 AM: 45mins in the Garage gym.

Warmup: Airbike, mobility and push-ups

Bench Press : 
Sets
5 Bench Press | 135 lbs
5 Bench Press | 155 lbs
5 Bench Press | 160 lbs
5 Bench Press | 165 lbs
5 Bench Press | 165 lbs

Alternating Incline Dumbbell Press : 
Sets
15 Alternating Incline Dumbbell Press | 25 lbs
15 Alternating Incline Dumbbell Press | 25 lbs
15 Alternating Incline Dumbbell Press | 25 lbs

Reverse Grip Bench Press 
Sets
15 Reverse Grip Bench Press | 85 lbs
15 Reverse Grip Bench Press | 85 lbs
15 Reverse Grip Bench Press | 85 lbs

Bb Skull Crusher 
Sets
15 Barbell Skull Crushers | 57 lbs
15 Barbell Skull Crushers | 57 lbs
15 Barbell Skull Crushers | 57 lbs

Barbell Curl 
Sets
15 Barbell Curls | 47 lbs
15 Barbell Curls | 47 lbs
15 Barbell Curls | 52 lbs

-- Heading up to Fairplay this afternoon for a day or two.  Not sure if I am coming home Saturday evening or Sunday morning.  Depends on if I decide to go watch the start of the burro race in BV on Sunday or not.  Either way the main reason to head up there is to pick this up that I won a few weeks ago at Burro Days.



Saturday: 
7 AM:  15.75 miles w/ 4000ft of vert averaging 14min miles.  Easy jog from Alma up the road to Kite Lake. Plan was to turn around there and add in more miles on dirt roads of Windy Ridge but decided that since I don't have a summit yet this year I would grab one of the 14ers around Kite Lake. Started heading up Democrat but when I got to the saddle and looked towards the summit I decided that I did not want to deal with the 100-200 people on the trail in front of me so I hung a right and summited Cameron instead. Legs were smoked after this run. Biggest vert and longest run in over 10 weeks.  Meet Bob in BV afterwards for a drink.




Sunday:  
6:30 AM: Biked 14 miles w/ 1000ft of vert in 1:25.  Headed out on the BV Burro race course early this morning on the mountain bike to check all the flagging and turn signs. All was good. First time on this new course, should be fast. Much easier running than the old course I thing. Was racing a storm all the way back to town at 8 in the morning. Got done just as the skies opened up so rode about an hour less than I wanted to this morning.  Watched the start of the BV burro race then headed home, what a fun weekend.





Total Weekly Numbers
Solid week coming back to really running again.  Yes the miles were somewhat slow but they were miles and first run in the high country all summer.  Should be getting up high a bunch over the next few weeks with things I have planned.  Just going to keep plucking away to try and get back to where I was before Javalina in 10 weeks.