May 12th - May 18th

"Obstacles don't have to stop you.  If you run into a wall, don't turn around and give up.  Figure out how to climb it, go through it, or work around it." -Michael Jordan

Monday:   

6 AM:  5 miles averaging 7:45pace.  Sore today from the weekend. Well muscles are good but the hips and knees are a bit sore from the hills. Just an easy cruiser from the office before my first day back in the office. Basically the normal route I used to do daily in the CTC.

4:30 PM: 47mins at VASA.  SR class at VASA with Paula.  So tired today after being in the office today for the first time in a while and from only sleeping about 4 hours last night due to not being able to shut off the brain about going to the office.  Today was just about going through the motions and moving some under load.

--  They released some of the race photos from Quadrock over the weekend.  Not to bad.

Tuesday:  

1 PM:  7.9miles averaging 7:25pace.  Easy cruise in the afternoon as a break from the office. Waited until the hottest part of the day at 85 degrees to get in a little bit of heat training. Throat was dry as hell when I got done. Spent the rest of the day getting fluids back into the body.

Wednesday:

6 AM:  41mins in the garage gym before heading to work.

Warmup: Rowing, Crossover, and mobility

21-18-15-12-9-6-3
Bench Press @ 115
Calories on the Airbike

3x10 Single leg calf raises @ 25

3 Rounds
10/10 Split Squats
10 Seated Barbell Good Mornings @ 45

10 AM:  6.6 miles w/ 400ft of vert averaging 7:15pace.  Easy cruise from the office around the baseball fields and back between meetings. Little bit more vert on this route than I thought there would be so this may become the normal route with added miles if needed. Not a lot of vert around me to choose from.  

--  Did a bunch of core work in the grass right after the run before heading back into the office.

Thursday:  

  -NOTE:  Weight check in:  170.8 lbs @ 8.2% bodyfat.  Down 3 pounds over the last 2 weeks.  This makes me feel better to see the trend go back to where I want to be.  Goal weight for me is between 165-170 so we are right there now.

5:30 AM:  40mins in the garage gym

Warmup: Rowing, mobility and crossover

10,9,8.....2,1
DB Bench Press @ 50
Heel Elevated Goblet Squats @ 35
DB Shoulder Press @ 35
Reverse Lunges each leg @ bodyweight
Strict Pullups

10 AM: 6.4 miles averaging 7:25pace.  Easy cruise from work between meetings again. This is going to become the norm I think. Need to sleep better at night so I can run in the mornings before work but that has not been happening this week with all the stress, can't seem to sleep more than 3 hours or so at a time.

-- another postcard for the board.  Thanks Don!

Friday:

7 AM:  7 miles w/ 1800ft of vert averaging 10:40pace.  Easy morning lap of Sanitas with a little extra running up to the lookout on Anemone. Felt really solid today and was moving well. Need to get my ass out here earlier during the week since I go to the office now M-Thurs to get more of this before Western.

--  Headed up to Estes Park this afternoon with the van for packet pickup for the race tomorrow.  Don and I decided to camp the night before so there was no rushing in the morning.

Saturday: 

9 AM:  16.2 miles w/ 3300ft of vert in 2:16 or 8:25 pace.  Samson's Revenge 27K for 2nd overall. Dropped down from the 55K due to the stressful week and just trying to listen to my body somewhat. Started out more moderate then more of a progression run based on effort. Even though I was going slower on the third loop the effort was much higher. Love that there was no one else in the top 20 over the age of 40.

Sunday:  

8 AM: 16 miles averaging 6:36pace. Colfax Marathon Relay doing legs 3-5. A buddy had 3 people drop off his relay team for work so I jumped in and did the last 3 legs straight through. Figured this would be a great tempo effort in the build up. Lots of weaving between people so it was hard to go any faster, especially on the bike paths through downtown. Solid effort and a good time!

Total Weekly Numbers

Not the week I wanted but still a solid week with two longer hard efforts over the weekend.  It was a tough week with returning to the office this week after 5 years of being remote so still trying to figure out how to fit it all in.  Off to California this week for Western States training camp next week.  I need some time off work so really looking forward to it.

May 5th- May 11th

 "Follow your heart, your instincts.  People might try to dissuade you from your passion, but no one can live your life by you." - Olympia Dukakis

Monday:   

-- Still sick today.  Was able to get my ass out into the garage for light session but then was wiped the rest of the day.

7 AM:  33mins in the garage gym

Warmup: Rowing, Crossover, and Mobility

Lighter weight this week with Quadrock this weekend, don't need sore legs

Walking Lunges
3x30 at bodyweight

Box Back Squats
4x10 @ 125

Barbell RDLs
4x10 @ 115

Calf Raises
3x10 at bodyweight

-- Another surprise in the mail today.  Someone finished is 30th state marathon.  JT is trying to do a marathon in all 50 states.  Getting there.

Tuesday:  

-- This cold/flu what ever it is will not let go.  Going on day 4 of feeling like shit.  If things don't turn around soon I may skip Quadrock 25 this weekend.

9 AM:  34mins in the garage gym

Warmup: Rowing, Crossover and mobility

20 AMRAP
15 pushups
30 Abmat situps
45 Air Squats

6 rounds plus 15 pushups and 9 situps.

4 PM: Treadmill 6.6 miles w/ 700ft averaging 7:45pace. Easy miles on the treadmill at VASA on the rolling hills program while it is still raining outside. Was hacking up shit like made. Cold is still there in the head and lungs for sure but was great to move some. Hopefully we are starting to be at the backend of this shit.

Wednesday:

9 AM:  8.1 miles averaging 7:30pace.  Easy cruise around the hood from the house in the rain. First half with Venus, second half solo. Coughing up all sorts of shit from my lungs on this run but felt much better afterwards. Hoping to be on the backend of this cold.

-- 20 mins in the hot tub right afterwards then off to the office for the rest of the day.  Really bummed that I am now going to be going to the office 3 or more times per week starting next week on Monday.

Thursday:  

7 AM:  40mins in the garage gym

Warmup: Rowing, Crossover, and mobility

4 Rounds
10 DB Incline Chest Press @ 45
10 Dips

4 Rounds
10 Chest Flys @ 25
10 Hand Release Push-ups

3 Rounds
10 EZ-Bar Narrow Chess Press @ 77
10 DB Skull Crushers @ 25

Core Snack

2 PM:  8 miles w/ 1900ft of vert averaging 9min pace.  Cruise from Fowler trailhead up for a loop of Rattlesnake and added a few out and backs on the way back to the truck just to up the mileage a little bit. Still coughing like mad but at least it is not as bad as the past two days. Seems to be getting better daily, just not as quickly as I would like.

Friday:

7 AM:  35mins in the garage gym

Easy movement today, lot longer mobility session at the beginning than normal.

Warmup: Rowing, Crossover, and mobility

Pullups
35 broken up as needed

DB Pullovers
4X10 @ 50

3 Rounds
10 double DB arm curls @ 25
20 single cross over curls @ 25

9 AM: 6.5 miles averaging 7:20pace.  Easy cruise from Kings on 287 for the Link Lake loop. Trying out the new RX:FPY shoes which are basically the same shoe as the WSER without the tread on the bottom, more of a pure road shoe and also has a stiffer carbon plate. Not a bad shoe at all. May order another pair to have for a possible flat 100 I may do this fall.  

Little far away to get a good photo with the phone but this eagle was HUGE!!!!

Saturday: 

7 AM:  24.7 miles w/ 5500ft of vert in 4:35:51.  Quadrock 25- What a cluster fuck of a race for me. Thought I was over this sickness enough that I could at least match last years time but nope! At about mile 20 I could not stop coughing and could not catch my breath so I turned it into a walk/slow jog to the finish for the last 5 miles. It was bad enough that I was hitting over 140 heartrate walking downhill. Not good. Live to fight another day and at least I got in a hilly long run out of it.

Sunday:  

7:30 AM: 15.1 miles w/ 2600ft of vert in 2:37.  Easy figure 8 of Mathew Winters/Red Rocks and Green Mountain (Lakewood) from the Rooney lot with Don, Darian, and Brandon. Boys monthly get together. First few miles were rough due to yesterday but settled in nicely until about mile 13 then started falling apart again in the heat. Just not recovered from yesterday.

Total Weekly Numbers

Somewhat of a cluster fuck of a week but not bad training with all things considered.  Basically dealing with a whole lifestyle change with having to return to the office next week and still trying to wrap my mind around that since being remote for the past 5 years.  Been stressing out so much about it that sleep has been lacking the last week.  I have been just dreading returning and trying really hard to change my mindset about it, but that is easier said than done.  Of course being somewhat sick messed up the week too.  Going to keep pushing when I can in this build up but goals for Western States next month may change.  More on that another time.

April 28th- May 4th

  "Passion is what makes life interesting." -Pat Tillman

Monday:   

7 AM:  40mins in the garage gym

Warmup: Rowing, Crossover, and Mobility

Warmup set:
15 DB RDL @ 40ls
15 Bench Press @ 95lbs

3 Rounds
10 DB RDL @ 52.5lbs
8 Bench Press @ 155lbs
rest

Warmup set:
10 DB Chest Supported Rows@ 25lbs
10 KB Goblet Squat on wedge @ 35lbs

3 Rounds
10 DB Chest Supported Rows@ 35lbs
10 KB Goblet Squat on wedge @ 35lbs
rest

3x15 AB Wheel Roll Outs

10 AM: 5.6 miles w/ 500ft of vert averaging 7:15 pace. Easy cruise from the Coalton Trailhead straight west up the hill to the start of the single track then back. First 2 miles were slow but then loosened up very nicely. Even hit a 5:15pace for about half a mile coming back down the hill just to blow out any carbon in the legs. Felt much better afterwards for sure.

Tuesday:  

6:30 AM:  39mins in the garage gym

Warmup: Rowing, Crossover, Mobility

3 Rounds
10 DB Bench Press @ 50
10 DB Bent over rows @ 50

3 Rounds
15 Goblet Squats w/ wedge @ 35
10 Barbell RDL @ 105

3 Rounds
10 DB Biceps Curls @ 25
10 DB Skull Crushers @ 25

3 Rounds
15 GHD Hip Extend
15 GHD Sit-Ups

3 PM: 8.2miles averaging 7:20pace.  Was going to go over and do this on on the dirty bizmark loop but looked like weather was heading over the hills towards me so did not want to waste time driving so went out the door. Another 14 loops in the open space next to the house. 737 to go.

-- 20mins in the hot tub right afterwards.

Wednesday:

7 AM:  48mins in the garage gym

Warmup: Rowing, Crossover, and mobility

DB Shoulder Press
3x10 @ 40

3 Rounds
10 DB Laterial Raise @ 25
10 DB Front Raise @ 15

3 Rounds
30sec Plate Upright Rows @ 25
30sec Plate Steering Wheel @ 10

3 Rounds
20 Single leg V-Ups
20 Bicycles
20 Russian Twist @ 25
20 Plank Knees to Elbows

3 Rounds
10/10 Single leg split squat
10 DB seated good mornings

3 Rounds
10/10 single leg RDL @ 25
10 Jefferson Curls @ 45

10 AM:  8.75miles averaging 6:50pace. Done between meetings again this morning out the door and loops around the open space for another 15 laps. Did 6x30sec strides in the middle with 2min steady pace between each one. I actually really love this workout for some weird reason, combo of some faster running and easy running is a great combo and easy to recover from.

-- 20mins in the hot tub this afternoon

Thursday:  

  -NOTE:  Weight check in: 173lbs at 8% body fat.  Last weigh in was 2-3 weeks ago.  No changes what so ever.  Got about 3-5lbs I need to lose before Western, time to start tightening the belt some.

7 AM:  9.1miles w/ 2200ft of vert averaging 10min pace.  Easy lap of Santias and Anemone trails. Rained overnight so rocks were a little slick in the prototype shoes but super tacking coming down Lions Lair. These shoes are awesome on the buttery smooth downhill trails which is what Western States will be. Legs don't even feel like I ran downhill today, usually there is a little bit of ache or at least tired quads.

--  Can finally share the new graphic that Death March Running Company is doing for my crew and me for Western States!!!  They posted it today on Instagram.  If you know you know about why the graphic is what it is.... So good!!!  If you want one let me know. 

@coendurancejunkie is headed to the Big Dance this summer - his first Western States 100 - and there’s no way we were letting him toe that line without something legendary on his crew’s backs.

With a goldmine of dirt-stained, pain-faced photos of him mid-stream, courtesy of his longtime pace pal @runwithdon , we crafted a “stream-crossing” tee worthy of the carnage.

Here’s to the man who can hydrate, dehydrate, suffer and repeat better than anyone we know! Go get that buckle, brother!

Friday:

7 AM:  8.5 miles averaging 7:15pace.  Cruise around the open space by the house with the first 3 miles with Venus before hitting the road to Fruita later this morning. Paula starts the 18 Hours of Fruita MTB at midnight tonight. Going to be a fun weekend in the desert!

--20mins in the hot tub right afterwards.

-- Headed off to Fruita for the weekend.  Paula is doing the 18 Hours of Fruita Mountain Bike starting at mid-night tonight.  We had to take the truck and set up camp because the van was still in the shop.  They did not get it done in time today.

Saturday: 

Nothing today as I was crewing Paula all night and most of today until she was done.  I feel like shit all day today too, coming down with a huge head cold, hopefully it is not Covid.  Anyways headed back home this afternoon due to how bad I was feeling.  The plan was to stay there and do my long run on Sunday in the desert but neither one of us wanted to sleep in the tent tonight.  The van has spoiled us.

Sunday:  

Skipped everything today.... was basically in bed all day today with body and head aches.  Prob a good thing we came home yesterday.  Would have really felt like shit if I would have done another night of little to no sleep camping.  

Also was told on Friday that I will no longer be a remote employee and will be reporting back to the office on May 12th.  That is where all the stress is coming from.  This is going to be a complete lifestyle change for both of us.  We are both struggling with it, and not sure how this is going to pan out.

Total Weekly Numbers

Shit week all the way around and just going to leave it at that.  Started out great until it wasn't.  I am actually pondering goals for Western now with all the changes happening.  Western might just be the end of it, we will see.

April Recap

 Not a bad month overall considering half the month I was in recovery mode from the 100 run at the end of March and dealing with this ankle issue the past 2 weeks which seems like it is finally settling down. May will be the key month in the build up to Western States for sure and started off the month today with a nice 9 mile mountain jog this morning.  LFG!!!!

April 21st - April 27th

"Life is so much more rewarding if you strive for something, rather than take what's is given to you on a plate."  -Amy Winehouse

-- This quote really speaks to me.  I am not a natural at this endurance shit like everyone thinks I am.  Took years of hard work and a lot of miles over the years to get to where I am at which honestly is not that much more than a little above average when you are talking about endurance athletes in the Boulder area.  I am just focusing on trying to maintain this as long as possible as I age going into my 5th decade.  Which leads me to this quote, " The secret to staying young is to live honestly, eat slowly, and lie about your age." - Lucille Ball.  Just need to learn how to eat slowly..... 

Monday:   

9:30 AM:  5.2 miles averaging 7:45pace.  Easy loops of the open space by the house just as a shakeout. Was going to take the day off but hard to do when you have been watching the Boston Marathon all morning... make me really ponder a trip back next year.

--Congrats to Don on his first Boston finish!  

3 PM: 38mins in the garage gym

Warmup: Rowing, Crossover and mobility

EMOM for 20mins
15 Russian KB Swings @ 55
20 Push-ups
10 Goblet Squats @ 35
10 Barbell Rows @ 105
30sec Farmers Carries w/ 50 in each hand

- 20mins in the hot tub right after lifting.  Then cruised up to Boulder for a PT appointment on my ankle that has been bothering me since last Wed.  Got some Posterior Tibialis Tendonitis going on in the tendon down by inside of the ankle bone.  Will be doing a bunch of dry needling and white laser therapy on it to get it to calm down over the next few weeks.  Told it is okay to keep running since it does not hurt once I am warmed up and as long as the swelling or pain does not get worse after my runs.  Fingers crossed....  This was most likely caused by how tight my right calf was after that 100 three weeks ago, will also need to try and keep my right calf as loose as possible.

Tuesday:  

7 AM:  52mins in the garage gym

Warmup: Rowing, Crossover, and mobility

Pullups
35 total broken up as needed.

Bentover Barbell Rows
3X10 @105

3 Rounds
10 Band Pulldowns
10 DB Pullovers @ 45

3 Rounds
10 Weighted GHD Hip extend @ 10
10 GHD Hip extend
10 GHD Situps

3 Rounds
10 DB Bicep Curls @22.5
20 DB Cross body curls @22.5
10 DB Hammer Curls @ 22.5

3x1 min planks w/ 30sec recoveries.

-- few mins on the Mobo Board on each leg

2 PM:  11 miles w/ 2200ft of vert averaging 8:10pace. Done on the Flagstaff road in Boulder. Workout was 4 x [8 min uphill progression at SubTH/Tempo (RPE 6-8) w/ 2 min AeT float (RPE 4-5)]; AeT finish. Easy cool down last few min at RPE 2-3... All I can say is 8 mins is a long damn time to push hard uphill. That one was super tough. Even did the recoveries slowly jogging or walking uphill, cooldown was coming back down to the car. Super happy how this one panned out.

Wednesday:

7 AM:   8 miles averaging 7:15pace.  Couple of easy loops of Davidson Mesa and Harper Lake. Legs were shot when I started and the first mile was slowwww but loosened up nicely. Kept HR around 130 most of the of run. Fitness is coming along but legs are a little beat up.

-- Got some exciting news on a new shoe made just for me for Western States from Speedland.  Can't share any photos or details on it yet due to it being a prototype but should have my hands on them by Friday.  More to come once they give me the OK to share information about them.  

Also the custom Death March Running Company shirt they are doing for my Western States is pretty awesome as well.  I will share that prob next week or two.  In the meantime if interested let me know your size and I will get one for you, you won't regret it.

20 mins in the hot tub this afternoon, trying to do some sort of heat every other day.

Thursday:  

7 AM:  52mins in the garage gym

Warmup: Rowing, Crossover, and mobility

DB Shoulder Press
3x10 @ 40

3 Rounds
10 DB Laterial Raise @ 25
10 DB Front Raise @ 15

3 Rounds
30sec Plate Upright Rows @ 25
30sec Plate Steering Wheel @ 10

3 Rounds
20 Single leg V-Ups
20 Bicycles
20 Russian Twist @ 25
20 Plank Knees to Elbows

3 Rounds
10/10 Single leg split squat
10 DB seated good mornings

3 Rounds
10/10 single leg RDL @ 25
10 Jefferson Curls @ 45

2 PM: 10.6 miles w/ 2200ft of vert averaging 9:35pace.  Cruise up Bear Canyon until I saw over 2k vert on the watch then headed down. Still about 0.75 miles short of the summit of Green. Thought about going all the way up but needed to get back to work. Solid run today.

Friday:

  -NOTE:  Weight check in:  Forgot both yesterday and today.

7 AM:  46min in the garage gym

Warmup: Rowing, Crossover, Mobility

5 Rounds
1 min Ball Slams @ 40
1 min Sumo Deadlift High Pulls @ 75
1 min Box Jumps
1 min Push Press @ 75
1 min Rowing
1 min rest

11 AM:  6.2 miles averaging 7:30pace.  Easy cruise on bike paths in Boulder from my PT office. Thought it would be best to run before getting laser treatment on the ankle verses running afterwards. So ran from there ending 5mins before my appointment. Of course it was raining out but at least it was not to cold out.

Saturday: 

7:30 AM:  11.5 miles w/ 2600ft of vert averaging 10min pace.  Easy cruise from Bear Canyon trailhead to the top of Green and back in the new prototype shoes. Rained last night so all the rocks were wet.  The traction was not the best for wet rock but that should not be an issue at Western States so otherwise they are good so far.

Noon: 6.8 miles averaging 14min pace. Rocky Mountain Orienteering Club meet at Chatfield with Paula. My first meet ever. Just followed Paula trying to learn what I can. We were doing well until checkpoint 11 were we could not find it and spent over a half hour looking for it, well we were on the wrong trail. Good learning experience. Good times and plan on doing more of these as time allows.

Sunday:  

8 AM:  19miles w/ 600ft averaging 7min pace.  Run with the Boulder Track Club on the Boulder Creek Path. 14 miles with them and the rest solo to get my mileage up. All sub 7min pace when with them and slower solo of course. Good mix of hills and faster running this weekend. I really think this combo of both is what will be needed to do well at Western States.

Total Weekly Numbers

Solid week this week.  Wanted to run more in the evenings but cut that to try and keep the ankle swelling down and let it heal some.  Trying to find that balance between still gaining fitness but letting it heal.  The weird part is that it is mostly cosmetic, there really is no pain anymore like last weekend.  Just really tight when I get out of bed as it warms up for the day but that is it.  Anyways more of a recovery week this coming week as we are heading to Fruita on Thursday so Paula can do the 18 Hours of Fruita Mountain Bike race this weekend.  More adventures in store!  If interested there is a short video Paula did of my ankles as we were leaving Costco after my long run on Sunday at the bottom.  Yes it looks bad but there is no pain or anything, so weird.  Can you guess which ankle I am referring too?

April 14th- April 20th

"Follow you enthusiasm. It's something I've always believed in. Find those parts of your life you enjoy the most.  Do what you enjoy doing." - Jim Henson

Monday:   

10 AM:  45mins in the garage gym

Warmup: Rowing, Crossover, and mobility

30min EMOM
30sec single unders
30sec knees to chest
30sec Devil Presses w/ 25s
30sec Russian KB swings w/ 55
30sec Sit-ups

then

3x10 single leg calf raises w/ 25

3 PM:  5.25 miles averaging 7:20pace.  Easy few laps over at the open space by the house between work meetings. Just needed to do some sort of shakeout. Felt much better afterwards than before.  This new Death March shirt Kody gave me today is the bomb... might have to get some more.

Tuesday:  

6:30 AM:  8.6 miles w/ 1750ft of vert averaging 9:30pace.  Easy loop from the South Mesa trailhead heading up Shadow then taking the Mesa cutoff for an out and back to Fern before returning via Mesa/Blue Bell. Nice solid run and the legs are finally coming around to trails. First trail run that felt normal and not clunky if that makes sense.  Chilly this morning at 33 degrees.

1:30 PM: 53mins in the garage gym

Warmup: Rowing, Crossover, and mobility

DB Shoulder Press
3x10 @ 40

3 Rounds
10 DB Laterial Raise @ 20
10 DB Front Raise @ 15

3 Rounds
30sec Plate Upright Rows @ 25
30sec Plate Steering Wheel @ 10

3 Rounds
20 Single leg V-Ups
20 Bicycles
20 Russian Twist @ 25
20 Plank Knees to Elbows

3 Rounds
10/10 Single leg split squat
10 DB seated good mornings

3 Rounds
10/10 single leg RDL @ 25
10 Jefferson Curls @ 45

--  20mins in the hot tub right after lifting and 90min massage late this afternoon.  Much needed.

Wednesday:

6:45 AM:  8.1 miles averaging 7:10 pace.  Easy laps of Davidson Mesa this morning. Right Achillies was a little sore this morning so keep the hour easy flat for that reason. Body is still trying to get used to vertical again I think. Quicker pace than expected, when running I just keep the HR under 140, most of the time was in the 120s.

3 PM:  Walk 2.7 miles in 42mins.  Easy walk getting a few more laps of the open space with Venus.  Only 775 laps to go for 2025.

Thursday:  

  -NOTE:  Weight check in:  173 lbs @ 7.8% bodyfat.  Finally got onto the scale to see how much I gained since before we left for NC at the beginning of March.  Up 3lbs but the funny part is that the bodyfat % did not go up.  Which means I am retaining some water or gained a little bit of muscle.  Either way time to quit the pre-bed binging I have been doing the past month.

7 AM:  45mins in the garage gym

Warmup: Rowing, Crossover, Mobility

Walking Lunges
3x40

Back Squats
10 @ 125
10@ 125
10@ 125
10@ 125

Barbell RDLs
4x10 @ 115

3 Rounds
20 box step overs
10 box jumps

3x10 GHD Sit-ups

4-5mins on the Mobo board

2 PM:  10.2 miles w/ 2200ft of vert averaging 9:40pace.  Out and back up Bear Canyon. After a short warmup pushed just a little bit on the uphill keeping the HR around 150 and just an easy cruise coming back down. Did not want to risk an ankle roll coming down by pushing to hard, achillies is still sore but not affecting my gait so just ignoring it for now.

Friday:

7 AM:  7.7 miles averaging 7:45pace.  Easy loops in a snow storm at the open space by the house. Added another 13 more loops which means I have 762 more to go for 2025. LOL... just silly. Legs are shot from yesterday so just a jog at a RPE of 4-5.  Crazy weather after it was 75 on yesterday afternoon's run.

2 PM: 41mins in the garage gym

Warmup: Rowing, Crossover, and mobility

4 Rounds
10 DB Incline Chest Press @ 45
10 Dips

4 Rounds
12 Chest Flys @ 25
12 Hand Release Push-ups

3 Rounds
10 EZ-Bar Narrow Chess Press @ 77
10 DB Skull Crushers @ 25

--  Paula and I headed up to Shoes & Brews up in Longmont this evening for somewhat of a date night.  Went out to dinner at a new place then headed over to Shoes & Brews for the Hardrock gathering Dale (race director) was doing.  Of course I won in the raffle again walking out with a bag full of shit with a shirt, 2 hats, tailwind, and a free month rental of an altitude system.  Great to catch up with a bunch of people I have not seen a bit.

Saturday: 

8 AM:  17.6 miles w/ 3000ft of vert averaging 8:50pace.  Run up to Gold Hill and back from about 1.25 miles up the canyon from the Lion's Lair cutoff trailhead. Thought I was moving really slow up the hill but not to bad after looking back, more walking than I would have liked in the last few steeper miles but overall a good run. Dirt roads were a sloppy mess from the snow the day before. Achillies swelled up nicely after this one... this could be bad.

Sunday:  

8 AM: 14.6 miles averaging 6:50 pace.  Boulder Track Club Sunday long run. A lot of the group is in Boston for the marathon tomorrow and half of the 20ish people that showed up were decked out in Boston gear. From Niwot Market north onto the dirt roads and a small 5 mile trail system called Lagerman. Pushed a little harder than I planned but HR never go that high, average was 134. Achilles was better after todays run than yesterday, guessing due to lack of vert today but it still was grumpy afterwards.

-- Followed this up with a 2 mile dog walk with Venus and 20mins in the hot tub.  Also finally grabbed the mail and got this postcard.  Been a bit since I have been to the Sand Dunes and Paula has never been there, need to plan a van/training weekend there soon.

Total Weekly Numbers

First real week back to training to get ready for Western States and of course I aggravated some tendon on the inside of my ankle next to the achillies.  So frustrating...... Was told to replace all my runs after Saturday with the bike but as you can see that did not happen on Sunday.  Was also told to do that this upcoming week, not sure if I will just back off and let it calm down or push through it.  Right now it is manageable which is why I am having this debate in my head.  Guess we will take it day by day.  Anyways solid week and need about 8 more weeks like this or more to be where I want to be on the start line.