November 10th- November 16th

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

"You are under no obligation to be the same person you were five minutes ago." - Alan Watts

Another 2 quote week this week.  Both of these really spoke to me this week.

Monday:

6:30 AM: 9.3 miles w/ 400ft of vert averaging 7:30pace.  Easy pre-work jog from the office up around Link Lake and back. Super chill and just to put in the miles. Ready for this week to be over already, excited to head to Moab this weekend, we take off on Thursday morning.

11 AM:  1 hour at At Crossfit Koda

Warmup: jog, mobility and some drills

A) 5 sets, Starting every 3 min
5 RDLs @ 3sec down/3secs up Tempo
15/15 Banded ABDuctions

B) 25min AMRAP
400m Run
5 Wall Walks
15 Cal Row
10 Burpee Box Overs (24)
15 Cal Echo Bike
20 T2B

---  Went to PT this afternoon and got the calves needled yet again.  Trying to keep them as loose as possible and hopefully will help with the calf issue I have been managing the past week.

Tuesday:  

6 AM:  8.25 miles averaging 7:25pace.  Easy jog from work over to some of the trails by Sterns Lake again and back. Calves are super sore from dry needling last night so just an easy flush run for them today. Will prob hit the hot tub tonight to help them along some more.

12:15 PM:  1 hour at Koda Crossfit

Warmup: Rowing and mobility

A) 5 sets, Starting every 3 min
3-5 Weighted Pullups + 3-5 Strict Pullups
6 Lateral Hurdle Jumps

B) 5 Rounds
500-400-300-200-100m Row
100m DB Farmer's WALK (50s)

FINISHER:
2x
21 Inverted Rows +
21s Bicep Curls

Came across this in the Morning Shakeout newsletter today, Habits of Highly Effective Runners, which you can download for free yourself at the link below. His “secrets” are anything but; they’ve been passed down for decades by the best in the business, are freely available to everyone, and come with a lifetime guarantee. [Share this link and the PDF], some good stuff in there that we already know but fail to remember to do.

Wednesday:

9:30 AM:  11.6 miles averaging 6:35 pace.  

 20 min warm up

2x15 min at half-marathon effort with 5 min normal easy run pace between each.

20 min cool down

Hell of a run this morning over at Davidson Mesa. Was somewhat dreading this workout but went great. Was not dry heaving at these paces at the end of the intervals like I was 2 weeks ago. Going over heartrate of 150 does not put me over the red line like it did a few weeks ago. Fitness is coming along I think. Super pleased about this one and how it felt.

Thursday:  

6 AM:  12.25 miles averaging 7:20pace.  Easy hour and half at Davidson Mesa early before heading to Moab.  Just chilling and letting my body click out the miles. Legs were a little beat up from yesterday's workout but overall not to bad.

-- Took off for Moab right after my run.  Made the group have dinner at my favorite place in Moab.  I have to go there at least once every time I am in town.  

Friday:

7 AM:  8 miles w/ 1400ft of vert averaging 10:50min pace.  Easy miles over at the Slickrock trail in Moab with Don. Just easy cruising taking in the sights before we head off later this morning to skydive. Forgot how hard slickrock can be to run when you never run it. Awesome morning out there this morning.

Noon: Headed over to the airport where Don and I went skydiving for our birthdays!!  He turned 40 last month and I turn 50 on Monday.  Seemed like a great way to bring in a new decade in our lives.

Saturday: 

Paula was racing Deadhorse 30K and I did not make it out for my run in Moab today. On Venus duty all day which is fine by me.  It was the least I can do considering all she has done for me over the past few years.

Sunday:  

8 AM: 8 miles w/ 400ft of vert averaging 8:20pace.  Easy run from the Airbnb in Moab. Don and I had plans to do 2 hours but the constant 30mph winds did a number on Don who is just starting back up after taking 3 weeks off after 24 hour Worlds. . He was done and went back, I of course followed him. Got back and made the drive home instead which worked out well.  Right after we got home at 6pm a winter storm hit the mountains hard overnight.

Total Weekly Numbers

Week started out great and I was cranking along but then the trip to Moab threw me way off.  I thought for sure that I would put in more miles but the opposite happened.  Slept like shit the whole time we were there and that compounded on me so by Sunday I was wiped out and gave up in the strong winds that morning.  Whatever I guess, at least we had a great weekend in one of my favorite places and I got to see it from a different perspective when skydiving.  Would not change a thing....

November 3rd- November 9th

 "We are all in the gutter, but some of us are looking at the stars." - Oscar Wilde

"Three secrets to success: Be willing to learn new things. Be able to assimilate new information quickly. Be able to get along with and work with other people." - Sally Ride

Just felt like another 2 quote week.  I have such a large collections of quotes I backlogged I may do 2 a week for a bit.

Monday:

6 AM:  9.2 miles w/ 400ft of vert averaging 7:25pace.  First few miles were a little rough but everything loosened up nicely. Nice for it to be light again at 6:30 even if that is short lived. Easy with 4x30sec strides in the middle.

11 AM:  1 hour at Crossfit Koda

Warmup: Bike, mobility and drills

A) 12min EMOM
1: 3 Hips to Bar or Jumping BMUs
2: 5 Weighted Cuban Presses
3: 5/5 Hip Flexor Raises

B) 3x8min AMRAP, 1min REST
15/11 Cal Row
11 Box Jump Overs (24/20)
15/11 Cal Echo Bike
1 Chest to Bar Pullup (+1/Rnd)

-- 25mins in the hot tub when I got home from work tonight.  Thinking I should do this a few times a week incase CIM is hot for some reason.

Tuesday:  

6 AM:  10 miles averaging 6:35pace.  

20 min warm up

8x1k at goal half marathon effort with 90 sec-2min rest between each

20 min cool down

Done on the roads by work. There is a nice 1 mile stretch on 104th in the CTC with a wide bike line that works well for workouts like this. Was able to move much quicker than I was expecting. I was thinking most of the intervals would be between 6-6:10 but they were all well below 6. Never really looked at the watch, just ran by feel. Left calf is a little sore after this workout so will need to keep an eye on that the next day or two.

Wednesday:

6 AM:  10.1 miles averaging 7:35pace. Easy cruise from work around on some of the trails and some roads in the CTC. Can really feel the left soleus. Not super painful but there is something there just below the actual calf muscle. Super tight... Kept today super chill and will do the same tomorrow. Usually when this happens it turns around within a few days.

Thursday:  

6 AM:  8.1 miles averaging 7:30pace. Easy cruise from work around the Tech Center. Just getting in the min time/distance today.  Super tired, have not been sleeping well all week.  Found out yesterday that I did not get the job I put in for that I had such high hopes for.  Will keep trying of course.

Friday:

9 AM:   14 miles averaging 6:35 pace.  

20 min warm up

3x3 miles with 3 min jog between each at goal marathon pace and option to push a bit the last mile or so if feeling great on each interval. (davidson mesa)

20 min cool down

--- Was dreading this one because I knew it would hurt, especially on the third one. Got through it better than I thought I would at quicker paces. Maybe things are coming around.  Did pull the plug in the last 10 mins of the cooldown because I was starting to feel the calf I have been struggling with all week and jogging another mile was not worth the injury risk since I could feel it cramping.

Quick story:  On the third one I stopped to take a pee, looked around and no one was within a half mile of me (you can see pretty far at Davidson Mesa). Could see an older lady off in the distance so took a leak real quick facing away from her. As I was passing her in the opposite direction she started yelling at me (could not hear due to headphones) and videoing me as I passed her. What a tool.... I just yelled back while she was videoing, "Thanks for filming me you perverted Karen!" Fucking people.....  And yes of course she was wearing a fucking Trump hat.  Expected to see her at the trailhead when I got done but she disappeared like a ghost.  Guessing I embarrassed the shit out of her.

Saturday: 

7:30 AM:  9.7 miles w/ 1500ft of vert averaging 9:15pace.  Easy real trail miles with Donnie and Dan from Dowdy Draw. We did a loop of Springbrook, Gashawk, and an out/back to Eldo Springs. Started out super cold (20 degrees) but was perfect the second half of the run in the sun. Donnie tweaked his knee so hopefully that is okay.

1 PM: Walk 2 miles around the hood with Venus while Paula was out doing her training.

Did get this in the mail this weekend.... Most likely will be there on the 28th bud but won't be drinking.  

Sunday:  

8 AM: 20 miles w/ 700ft of vert averaging 6:50pace.  Joined the Boulder Track Club for the first 13 miles then did the rest solo afterwards. Of course the last 5 miles of the first 13 were down in the 6-6:15 range which always happens and one of the reasons I join these runs.  I feel like trying to keep up with the younger guys that are sub 2:40 guys will do me a lot of good in the long run, at least to this build up to CIM in 4 weeks.  The solo miles were more mellow and just chilling listening to podcasts.

Total Weekly Numbers

One more week in my 40's, holy shit....  Much larger week this week running wise than I was expecting which is why the gym time was pretty low.  The intensity is also much higher right now than the rest of the year, even during the build up to the three 100s I did.  Much more time doing speed work and running at tempo pace than what I am used too.  With all the work stuff this week I was hang on by a thread by the end of the week.  Hopefully I adapt to that some and this coming week will be much easier mentally. 

October 27th- November 2nd

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

Seemed like a good quote for this week since I missed a bunch of miles on Sunday last week and Monday due to being so tired from travel and crewing/pacing Javalina 100.   In the big picture it really means nothing even though it eats at me.

Had to share this photo of my girls.... 

Monday:

Travel day home today.  Flight was delayed a few hours sitting on the runway due to the lack of air traffic controllers.  Good times.... Skipped my run today, as I said last week I have not slept for more than 4 hours at a time since last Wednesday and I am wiped out.  Did take an hour nap then in bed by 8pm tonight.

Tuesday:  

6:30 AM:  It was 29 degrees out which felt super cold after being in AZ for the past week so I made a change to the plan and went to the gym instead this morning.

1 hour at Crossfit Koda

Crossfit Koda

Warmup: Bike, mobility and drills.

A) Every 90s for 10 Sets (5 of ea)
E: 3-5 Weighted Pullups + 3-5 Strict Pullups
O: 5 Seated Box Jumps

B) 7 Round Partner WOD
70-60-50-40-30-20-10 for time
Inverted Rows
30/22 Cal Echo Bike
*split reps between partners

1:30 PM:  8.1 miles averaging 7:30pace.  Easy cruise from work between my afternoon meetings. RPE felt easy but my HR was about 5-10 beats higher than normal for these paces. Guessing that is from all the fatigue from the lack of sleep since last Wednesday. The only night I have gotten more than 4 hours was last night so still playing catch up.

Wednesday:

10 AM:  9.5 miles averaging 6:50pace.  Workout Wednesday.  Done between meetings from work.

20 min warm up

8x30 sec fast/2:30 moderate (think 5k effort on fast and marathon effort on moderate)

20 min cool down

-- had to stop a few times after number 5 to let the HR come back down some, was dry heaving a few times. LOL... good workout for sure! Much harder than it looks.  

This guy is not starving... 

Thursday:  

6 AM:  1 hour at Crossfit Koda

Warmup: Rowing, drills and mobility

A) 5 Sets
10/10 DB Rows
15 Seated Banded Jefferson Curls
5-10 Reps Kipping Skill Work

B) 2 Rounds for time
30/22 Cal Row
30 Box Overs (24/20)
30/22 Cal Echo Bike
30 Pullups

10 AM:  10.25 miles w/ 500ft of vert averaging 7:25pace.  Easy jog from work between meetings yet again this morning. Did not look at my watch just ran by RPE for the most part. I could feel yesterdays workout in the legs, they were not very poppy today. Hopefully the turn around before tomorrow's workout.

Friday:

8:30 AM:  11.25 miles averaging 6:45 pace.  

20 min warm up

4x1 min fast/1 min easy 5k effort
jog 2 min
20 min tempo at marathon effort or just faster
jog 2 min
4x30 sec fast/1 min easy RPE 9-10

20 min cool down

Taylor joined me for this one at Davidson Mesa which was great. Always makes it easier when you are suffering with other people. Overall this went very well. One of the tempo miles was under 6 which surprised me. Ran it all by RPE and looked at my HR once in a while pulling back when I would hit 160 or higher. Still think that hitting my goal at CIM is a huge stretch but workouts like this make it seem like it might be within reach. Tried out the Asics MetaSpeed Sky super shoe that the Boulder Track Club gave me, killer shoe and plan on using that for CIM since Asics gave the club the shoes for people and the entry to CIM to me.

Saturday: 

8 AM:  9.4 miles w/ 700ft of vert averaging 8:10pace.  Easy run with Don and Conner at Bear Creek Lake getting the lowdown on Don's 24 hour Worlds experience in France a few weeks ago. Super chill for this was his first run back. Cold as hell this morning at 20 degrees. First day this fall I put pants on to run.  Lots of shit happened over there which some of it we know from social media and other things we don't.  Not my stories to tell.

Sunday:  

7:30 AM: 18.6 miles w/ 1200ft of vert averaging 7:30pace.  Holy wind…. The wind turned this into a threshold effort at times, uphill into the wind on Dowdy Draw the HR got high. First 10ish miles with Boulder Track Club then solo for the rest. Covered in salt and didn’t take much during the run. Last 2 miles felt like a slog due to low salt. Was not expecting it to be in the 60s almost 70 at the end when yesterday we were running in the 20s and 30s. Bad planning on my part. With all that feeling good about this one.  Also dragged Taylor out with me for the first 10 miles as well, all he had to say was, "Now I understand how you maintain your fitness at 50.".  LOL...

Total Weekly Numbers

Considering that I took Monday completely off due to how tired I was from travel to and from Javalina 100, not a bad week at all.  Got in some good efforts in there as well.  Finally got off my ass and booked the trip to Sacramento, CA for California International Marathon next month.  Still have high hopes that I can still go sub 2:45.  Going to give it my best shot and see what happens.  Flying there on a Friday and home on Sunday night after the marathon so a very quick trip, but before that we are off to Moab in 2 weeks for 4 days.

October 20th- October 26th

"A day wasted on others is not wasted on one's self." - Charles Dickens, "A Tale of Two Cities"

Seemed like the perfect quote for this week.  Spend the first half the week still watching Don's dogs and the back half of the week going to Phoenix to help Neal run the Javalina 100.  Will only be home on Wednesday which means over the last 3 weeks Paula and I will only see each other for about 3 days total between her travel and mine.  Sucks....  bad planning on our part.

Monday:

10:30 AM: 11.5 miles averaging 7:40pace.  Easy mid morning cruise between meetings on the Highline Canal trail from Don's house again. Nice out and back. Wind was nasty today and legs are pretty heavy as well. Basically 45mins out then ran back.  Ready to go home tomorrow afternoon.  I will only be home for about 36 hours before flying out to Phoenix Thursday morning but I am ready to be home.

4 PM: Was planning on lifting this afternoon in Don's garage gym but wasn't feeling it so just jumped into the sauna instead for 20mins.  These sauna sessions should pay off this weekend in Phoenix.

Tuesday:  

7 AM:  8 miles averaging 7:40pace.  Easy miles pre-work from Don's house on the Highline Canal yet again. Last run down south before heading back home this afternoon after a bunch of online job interviews. Super chill run and it was 31 degrees out this morning. Winter is coming.

-- Followed this up a few hours later with 20mins in the sauna.  

Finally back home for a day and half...  Missed this girl and of course Paula too.  

Wednesday:

6:45 AM:  9.2 miles averaging 6:55pace.  

20 min warm up

6x3 min fast/1 min easy think half marathon working down to 10k effort on these.

20 min cool down

Felt better than I was expecting. Might have pushed a little bit to hard on some of these for after the 5th interval I stopped for a few seconds dry heaving. LOL.... Been a long week and ready to head to the desert early tomorrow morning.  

  

Thursday:  

-- super early flight to Phoenix this morning.  Got up at 2:30am so we could leave by 3:30am to make it in time to the airport.  Normally I don't go 2 hours early for early flights but glad I did today, security was really slow this morning, not well staffed.  Guessing that is due to the government shutdown.

Noon:  9.75 miles w/ 900ft of vert averaging 8min pace.  Easy jog in the mid day heat on the Javalina course. Small loop from the Pemberton trail going over to the Four Stage area and back. Struggled a little bit with the heat even though I did some heat training but was fine. Going to be a fun weekend!

Friday:

9 AM:  4.5 miles averaging 10min pace.  Hoka Javalina shakeout run from the start/finish line. Ran the loop with the Deathmarch crew. Good times!  There was about 500-600 people there this morning.

Saturday: 

11 PM:  19.1 miles w/ 1200ft of vert averaging 18:30pace.  Pacing Neal one lap at Javalina 100... he got it done! We had a lot of issue for him to work through during the night and the next morning. I will leave those stories for him to tell since they are not mine to tell but he did learn something about himself, at least I hope he did.

Sunday:  

Rest day for the most part since I was up all night either pacing or crewing.  Neal did not get done until around 10:30am this morning and it was a few hours after that before we got back to the house.  Rest of the day was wasted laying around trying to stay awake so I could sleep some tonight before heading to the airport super early tomorrow morning to fly home.  

Total Weekly Numbers

The week started out great but fell off quickly with the lack of sleep from Wednesday night onward.... I don't think I got more than 4 hours a night from Wednesday night until I got home on Monday night.  I was also supposed to do 2 laps with Neal on Saturday night but only did 1 lap so I was short 19 miles this week, but that is okay since it would have been mostly 19 miles of walking with some short jogs in there.  I have 5 more hard weeks of training for CIM marathon before the taper.  To be honest I don't feel like I am even close to being in the shape I need to be in to hit my A goal of sub- 2:44 but will go out there anyways and give it a shot.  Could be a huge disaster but that is part of the fun of this sport.