September 9th- September 15th

 "There is no way around hard work.  Embrace it." - Roger Federer

Monday:   

10 AM:  45mins in the garage gym.

Warmup: Airbike and mobility

5 rounds, EMOTM
Every 1 min for 25 mins:
10 Dumbbell Deadlifts, 50 lbs
10 Dumbbell Rows, 35 lbs
20 Air Squats
8 Dumbbell Lunges, 15 lbs
10 Dumbbell Chest Press, 50 lbs


Single Leg Calf Raises : 25lbs
Sets
10 Single Leg Calf Raises
10 Single Leg Calf Raises
10 Single Leg Calf Raises

3 RFT:
3 rounds of:
15 GHD Sit-ups
15 GHD Hip Extensions

--20mins in the sauna after lifting

3 PM:  Biked 12.6 miles w/ 600ft of vert in 51mins.  Easy spin around the hood on the gravel bike again. Was supposed to be easy but went a little bit harder than normal to get out some aggression before it came out at work. 

Tuesday:  

-- Woke up super early for some reason this morning and finished book number 20 on the year.  Picked up Stronger from one of those free book kiosk you see around in front of people's houses.  This one was by one of the victims of the Boston Marathon bombing, caught my eye. 

  -NOTE:  Weight check in:  172.8lbs w/ 8% bodyfat.  Moving in the right direction finally and most importantly is that I am feeling great overall.  Joints are less sore than they have been in a while since I have cleaned up shit the past week.  Weighed in early this week due to heading to Steamboat this afternoon for the rest of the week.

7 AM:  8 miles w/ 1200ft of vert averaging 8:50pace. Easy lap from Dowdy Draw trailhead for a loop of Springbrook and Gashawk. Like hitting it from this trailhead verses Flatiron Vista. Yes it is shorter but the hills are better and it is easier to get home. It can be a pain in the ass to try and turn left on HWY93 in the middle of morning rush hour.

10 AM:  42mins in the garage gym

Warmup: Airbike and mobility

Heels Elevated Back Squat : 5x8 :
Sets
8 Heels Elevated Back Squats | 115 lbs
8 Heels Elevated Back Squats | 115 lbs
8 Heels Elevated Back Squats | 115 lbs
8 Heels Elevated Back Squats | 115 lbs
8 Heels Elevated Back Squats | 115 lbs

3 RF-ME: Box Step-ups and Strict Toes-to-bars
3 rounds of:
30 Box Step-ups, 12 in | 85 lbs
max rep Strict Toes-to-bars | 12, 12, and 13

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

3 Rounds
10 Single Leg RDL on each leg 25lbs
10 Jerry Curls on a slant board 35lbs

Wednesday:

6:45 AM:  8.5 miles averaging 8:10pace.  Easy run from the condo in Steamboat down to the river bike path and to town and back. Little flatter than I wanted but it will work for this week. Everything else is to hilly for Javelina training. Awesome morning, first time I have had to wear a long sleeve to run in months, it was 40 degrees out there this morning.

3 PM:  6.25 miles averaging 8:20pace.  Easy cruise from the condo along the same path that I did this morning for the most part, just not as far out before turning around. Was raining the first half of the run and okay the second half. Got soaked and a little cold.

Thursday:  

6:30 AM:  12miles w/ 3200ft of vert averaging 10min pace.  From the condo in Steamboat. The original plan was to do 3 miles up the ski hill then back for 6, get a drink then do 6 flat along the river like yesterday. What I ended up doing was going 6 miles up the hill and back instead. I was just having to much fun being up higher and honestly running the bike path next to the river is boring. Yeah, not the best training for Javelina but oh well, have to enjoy it as well.

2:15 PM: 30mins lifting in the grass with Paula outside the condo.  Fun!  Next time I would add a short 400m run or farmers carry after every round to make this a little longer but a fun workout.

Warmup: mobility

3 RFT:
3 rounds of:
20 Dumbbell Plank Rows, 25 lbs
20 Push-ups
20 Dumbbell Hammer Curls, 25 lbs
20 Dumbbell Bent Over Rows, 25 lbs
20 Dumbbell Upright Rows, 25 lbs

-- followed with a short walk and 20min in the hot tub.

Friday:

8 AM:  9 miles w/ 1600ft of vert averaging 9min pace. Run from Springcreek Trailhead in Steamboat up towards Dry Lake and back. Was really cool to see this trail in the light. Every time I have been on this trail has been in the middle of the night during Run Rabbit Run 100. Really is a beautiful trail.

2 PM:  Biked 6miles w/ 800ft of vert in 28mins.  Ride from Steamboat up to Fish Creek Falls Trailhead to crew Don. Crews are not allowed to drive up to the trailhead due to not being enough parking so took the bike up to help him. Fun coming back downhill! 20mins up and 7 mins down.

10 PM: 3.4miles averaging 10:50pace. Jogging in and out of town with Don. This is the only place they allow pacers for the Hares in Run Rabbit. Basically it is just to help tired runners not get hit by cars as they go in and out of town.

Saturday: 

Noon:   3.5 miles w/ 900ft of vert averaging 12min pace.  Ran/hiked backwards from the finish line of Run Rabbit Run to bring Don in the last few miles. Would have gone up farther if I would have known before hand that was allowed. I was not in running gear. Basically a hike up and jog down with him. He had a great time of 23:45! His goal was 21 hours but shit went sideways at night like it can but he bounced back well!

Sunday:   

7 AM:  14.5miles w/ 1700ft of vert averaging 9min pace.  Easy run from the condo to town then up the Springcreek trail towards Dry Lake and back. Wanted to go longer but had to get back to load up and check out of the condo. Such a great week up here this week and a much needed time away from the house with Paula.

Total Weekly Numbers

Solid week especially considering the trail and being in Steamboat all week.  This week as been the best running yet since coming back from the injury.  Super pumped and ready for a bigger week coming up the next 3 weeks before tapering for Javelina.  I feel like I am trying to cram it all in but that is what my body seems to be making me do.  

South Fork Burro Race

 They finally posted photos from the South Fork Burro race 2 plus weeks ago.  There was so many..... here are a bunch that I was able to find and they are not in order for they came from 5 different cameras out on the course.  Giddy up!!!

September 2nd- September 8th

"Getting old is like climbing a mountain; you get a little out of breath, but the view is much better!" - Ingrid Bergman

Monday:   

Noon:  Biked 20 miles w/ 1000ft of vert in 1:30.  Easy gravel ride with Paula from the house over to STEM Cider for a drink and a snack then back the same way. Just super chill enjoying the afternoon on our bikes since we did not have to work today. Today was sort of a date day, went out to breakfast, gravel ride, movies, it was a good day that we needed.

Tuesday:  

7 AM:  9.5 miles w/ 1000ft of vert averaging 8:30pace. Easy cruise from the Flatiron Vista trailhead. Mostly easy anyways with a little bit of a pick up in effort for 10-15mins or so in the middle of the run as I as doing the uphill part of Springbrook loop. So good to feel like I am working my way back. Calf still tight this morning but much better than it has been the past few days.

1:30 PM: 37mins lifting in the garage. Upper body focused.

Warmup: Airbike and shoulder mobility

Shoulder Press
Sets
10 Shoulder Press | 95 lbs
10 Shoulder Press | 95 lbs
10 Shoulder Press | 95 lbs
5 Shoulder Press | 100 lbs

Single Arm Dumbbell Row :
Sets
10 Single Arm Dumbbell Rows | 52.5 lbs
10 Single Arm Dumbbell Rows | 52.5 lbs
10 Single Arm Dumbbell Rows | 52.5 lbs
10 Single Arm Dumbbell Rows | 52.5 lbs

Dumbbell Pull Over
Sets
10 Dumbbell Pull Overs | 45 lbs
10 Dumbbell Pull Overs | 45 lbs
10 Dumbbell Pull Overs | 45 lbs
10 Dumbbell Pull Overs | 45 lbs

Ab Wheels :
Ab Wheel | 15 reps
Ab Wheel | 15 reps
Ab Wheel | 15 reps

Single leg calf raises
2x10reps

Plank
2x1min

--  Restarted 75 Hard today as well.  Not sure I will make it all the way through it but hopefully will last until at least Javelina.  I did make a couple of exceptions on it though based on past experiences.  Will be eating mostly Whole 30 again with the exception of allowing dairy like heavy cream, cheese, ect... Also will not be strict at all during long runs or bike rides over 1:30.  This will allow myself to make sure I am getting what I need during those longer efforts which should allow recovery to be better than last time I did this.  Last time I was wasted for a day or two after every long effort due to lack of calories during.  Should be fun...

Wednesday:

6:45 AM:  8.5 miles w/ 600ft of vert averaging 8min pace. Easy out and back on the Dirty Biz loop heading west from the Coalton Trailhead. First mile or two were a little slow and rough as I warmed up then flowed really well after that. Ended feeling better than when I started.

10 AM:  35 mins in the garage gym.

Warmup: Airbike and mobility

Box Squat
Sets
10 Box Squats | 100 lbs
10 Box Squats | 115 lbs
10 Box Squats | 120 lbs
10 Box Squats | 125 lbs

Elevated Goblet Squat :
Sets
10 Elevated Goblet Squats | 25 lbs
10 Elevated Goblet Squats | 25 lbs
10 Elevated Goblet Squats | 25 lbs
10 Elevated Goblet Squats | 35 lbs

3 RFT:
3 rounds of:
15 GHD Sit-ups
15 GHD Hip Extensions

3 RFT:
3 rounds of:
10 Single Leg Romanian Deadlifts
10 Jefferson Curls

-- Followed this up with 20mins in the sauna.

5 PM:  6.4 miles averaging 8:20pace.  Easy second jog of the day starting at Costco and doing a lap of Davidson Mesa/Harper Lake. Super chill for the legs were HEAVY after this morning's run and lifting.  Followed this with a cold plunge when I got home.

Thursday:  

  -NOTE:  Weight check in:  173.2lbs w/ 9.2% bodyfat.. Pretty much a wash from last week.  

6:30 AM:  1.3 mile dog walk.  Paula is gone the rest of the week dog sitting out east of Brighton, so way out in BFE....  So it fell on me to do through the weekend.

3:30 PM: Biked 22 miles w/ 1100ft of vert in 1:31.  Easy ride from the house around the normal hood loop with a few modifications here and there. Was annoyed it took me until late afternoon to get out due to work but it ended up being the best part of the day weather wise since it was raining on and off all morning.

Friday:

7 AM:  9.6 miles w/ 1000ft of vert averaging 8:30pace.  Easy trail run with 6x20sec strides w/ 2-3min recoveries in the middle of the run. Ran most of the strides uphill with a few on the flatter sections. No issues at all with the calf! It still gets a little sore later in the day, feels like I got it dry needled, but don't feel it during the run like I was.

10 AM: Walked 2.5 miles with Venus.  Easy dog walk around the hood. Need to do these walks more often after runs, feel much looser this afternoon.

-- Came across this gem on Facebook in a Cyclocross group.  It is from last week's race in Golden.  Need more cyclocross racing for sure this year, just hard to do with trying to train for a 100 run as well.  Yes, I have become that guy who tries not to wear a cycling kit, I will keep wearing my Rabbit button down shirts, plus it was 1980s theme to the race.  What says 80s more than a shirt that could be on Miami Vice? Of course no one else figured that out... sigh....

3 PM:  38mins In the garage gym

Warmup: Airbike and mobility.

Bench Press :
Sets
5 Bench Press | 165 lbs
5 Bench Press | 165 lbs
5 Bench Press | 165 lbs
5 Bench Press | 165 lbs
5 Bench Press | 165 lbs

3 RF-ME:
3 rounds of:
10 Dumbbell Tricep Extensions | 40 lbs
max rep Deficit Push-ups | 16, 15, and 16

Alternating Dumbbell Hammer Curl
Sets
10 Alternating Dumbbell Hammer Curls | 30 lbs
10 Alternating Dumbbell Hammer Curls | 30 lbs
10 Alternating Dumbbell Hammer Curls | 30 lbs

L Sit : 6x 20 secs
Sets
L Sit, 20 secs
L Sit, 20 secs
L Sit, 20 secs
L Sit, 20 secs
L Sit, 20 secs
L Sit, 20 secs

-- followed this up with 20mins in the sauna and a 6min cold plunge

Saturday: 

7:30 AM:  14.2 miles w/ 1000ft of vert averaging 8:45pace.  Easy run from the Flatiron Vista trailhead over around the Dirty Bizmark Loop. The plan was to do the loop then head over to Springbrook after refilling the bottle for another 8-10 miles. When I got back to the van at mile 14 I was wasted. Barely running (with some walking) and my other calf that has no issue was cramping hard. Pulled the plug and focused on getting in fluids instead, it was really hot out already this morning at 85 degrees. Took over 3 hours and 5 bottles of liquid before I was able to pee again. Guess one bottle of water during that loop was not enough. Live an learn.  

Went home and took Venus for a walk to get a few more miles.

2 PM:  Biked 20 miles w/ 1100ft of vert in 1:23. Easy afternoon gravel ride around the hood. Feel much better this afternoon than I did this morning. Not sure what the hell happened on the run this morning.  Pretty sure I did not drink enough, rookie mistake.  I thought I would handle the heat better with all the sauna training I have been doing lately.

Sunday:  

7:30 AM:  12 miles w/ 600ft of vert averaging 7:45pace. Decided to join the Boulder Track Club for their Sunday long run which is open to everyone, even non-members. It has been a few years since I have come to this, I used to all the time when I was training for Boston back in 2016. The main group was doing 14 miles but they were a little quick for me so hung back with 2 other dudes who were doing 12. Slow start but then fell into the 7:30-8min pace after the first mile which was perfect for me right now. The main group averaged sub 7 min pace, good to see things have not changed in the last 8 years, hammer-fest up front. Going to keep going to these and work my way back up to the main group and of course I was the oldest one there by 10 years. That was new to me.

Total Weekly Numbers

Very solid week even though I missed a bunch of miles on my Saturday long run.  Also still holding on strong on the 75Hard challenge as well and feeling pretty good too.  Heading up to Steamboat Tuesday through Sunday to crew Don at RRR100 so lifting will be less this week but hopefully the running miles will keep increasing.  Feel like I might be finally hitting my stride a little bit.

August Recap

 Getting back to somewhat normal monthly volumes across all activities.  Of course 20 plus hours of this was helping Jeff Browning on the Colorado Trail which was a blast.  Here to a good September to get ready for Javelina 100!

August 26th- September 1st

"Years ago, I tried to top everybody, but I don't anymore.  I realized it was killing conversation.  When you're always trying for a topper you aren't really listening." - Groucho Marx

Monday:   

-- Few postcards in the mail when I got my mail from last week.  Looks like someone is out on an awesome van trip last week.

2 PM:  3.5 miles averaging 8:30pace. Easy afternoon dog jog from the house. Just some loops in the open space and little through the hood.

2:30 PM: 35mins in the garage gym, upper body and little core.

4-5 sets of
Bench Press
Dumbbell Rows
Dumbbell Shoulder Press
Bicep curls
Skull crushers
Planks

-- followed this up with 20mins in the sauna.

Tuesday:  

7 AM:  7.25 miles w/ 600ft of vert averaging 7:50pace.  Easy out and back up heading west from the Coalton Trailhead. Super chill on the way out and tested the calf a little bit on the way back increasing the speed a little bit. Ran more like a progression run with the last mile being around 6:40pace. Could feel the calf and a little sore there afterwards but survived. Testing it because I am worried about the paces this weekend at the burro race.

Wednesday:

7 AM:  7.25miles averaging 7:40pace.  Easy 2 laps of Davidson Mesa and 1 lap of Harper Lake. Solid run overall. Calf is still sore from yesterday but no sharp pains today. Also starting to get back to what my normal easy pace used to be, figures crossed I keep progressing in this direction.

10 AM:  40 mins lifting in the garage.  Easy lifting on the legs and core.

Bunch of sets of:
Back Squats
Bulgarian Split Squats
Sled Push
Jefferson Curl on Slant Board
Single Leg Romanian Deadlift

-- followed this up with 20mins in the sauna and 4min cold plunge

4 PM:  Biked 7.5 miles HARD..... Cyclocross race in Golden. First 1.4 miles was the warmup then game on. Been a bit since I have done this (over 5-6 years) but man did I have fun. Had to start in the way back due to not having any USA Cycling points anymore but worked my way up a little bit finishing mid pack. Going to take the whole season to work my way back up front. Do need to work on my handling skills as well, made a few mistakes that cost me a few positions but that will come with time.  Hit a max HR of 202 and an average of 160.  The average HR would have been much higher if the warmup was not in the file, I was never under 170 during the 30min race.

Thursday:  

  -NOTE:  Weight check in:  172.2lbs w/ 8.6% bodyfat.  Lost 4.6 pounds last week on the Colorado Trail helping Jeff.  That was surprising.   It was probably more than that since I have been home the past 3 days stuffing my face.  Makes me wonder how much he lost doing the whole thing.

10 AM:  1 hour at Crossfit

Warmup: Rowing, mobility and drills.

AMRAP 20 mins: 10 rounds + 2 Toes-to-bars
20:00 AMRAP:
8 Toes-to-bars
4 Deadlifts, 70% 1RM | 245 lbs
Dumbbell Farmers Carry, 50 lbs, 200 ft

-then-

3 RFQ:
3 rounds of:
10 Weighted GHD Hip Extensions | 26 lbs
12 Tib Raises | 18 lbs
12 Calf Raises | 26 lbs

3 PM:  Biked 20.5 miles w/ 1100ft of vert in 1:26. Easy cruise from the house around the normal loop through the hood. Legs were a little dead today, guessing that is from all the work I did yesterday between running, squatting, and mostly the cyclocross race last night. Good ride today.

Friday:

9 AM:   7.6 miles averaging 7:45pace.  Easy spin around the hood. First 3 miles were with the Venus (dog) then dropped her off to finish out the hour. Felt really good today!  

-- Heading out just after lunch to start making my way down to South Fork, CO for the burro race tomorrow.  Not sure how far I will make it tonight but at least will take off 3 of the 4 hours of driving.

Saturday: 

10 AM:  11 miles w/ 1100ft of vert averaging 9min miles.  South Fork Burro Race... This was one for the books. Had to really work to win this one with Yukon. Both donks did not run like their normal selves so Bob and I had to work extra hard to keep them up towards the front. We really did not have it in the bag until Harrison who was in front of us after the turn around took a wrong turn that cost him 10 seconds which was just enough to get Yukon and Sugar Ray in front of him, this happened with less than a mile to go and that was all it took for us to grab first and second place. What a stressful race...

Sunday:  

8 AM: 14 miles w/ 2700ft of vert averaging 12min pace.  Easy run with Darian, Don, and Donnie at Stauton State Park. We did a really nice long loop which I really enjoyed. The calf was on fire today from yesterday but ignored it for the most part. Glad I did because it felt better after the run than it did before the run.  Great to catchup with the boys, been way to long since we have run together.

Total Weekly Numbers

Solid week overall.  Running is coming back over the past few weeks and will keep building that back up.  Also first cyclocross race in over 5 years which rocked me in a good way.  Can't wait to do it again this next Wednesday.  The build for Javelina is on, hopefully I can hold it together the next 7-8 weeks.

Side note-- Hit 40 nights in the van since March this weekend which was the goal for the whole year.  So yes, I use our van a lot.