May 19th - May 25th

"If you always do what interest you, at least one person is pleased." - Katharine Hepburn

Monday:

10 AM: 4.75 miles averaging 8min pace.  Easy cruise from the office. Super chill for the legs are shit today from the weekend. Just trying to get some of the junk out of them before the upcoming weekend. Got this in between meetings at work.

4:30 PM: 35mins lifting.  Easy lower body lifting at VASA while Paula got on the treadmill. Just went through all the lower body machines doing 3 sets of 10. Lots of waiting around due to how busy the gym is the time of day, hate that and miss being able to pop in here at 10am.

Tuesday:  

5:30 AM:  35mins in the garage gym.  

Warmup: Rowing, Crossover, mobility.

All upper body today doing super sets for major muscle groups. Did chest, shoulders, back, and a little bit of arms. Really efficient way to get in some good work in a short time frame.

4 PM:  8.2 miles averaging 7:10pace.  Easy 2 laps of Davidson Mesa and 2 laps of Harper. Just a late afternoon cruise in super strong wind coming out of the west. Half of each loop against the wind and half pushing from the back. Just adding some miles for the week.

Wednesday:

10:30 AM: 7.25 miles averaging 7:20 pace. Easy 2 laps of Davidson Mesa and 1 lap of Harper again. Just an easy place to hit up before heading home to finish the afternoon working from home before heading to CA for Western States training camp this afternoon.

Thursday:  

  -NOTE:  Weight check in:  Nope, traveling this week.

7 AM:  7.4 miles w/ 1000ft of vert averaging 9min pace.  Cabin Loop outside of Fruita on the way to CA for Western States training camp. Super chill jog taking some photos and videos before driving another 10 plus hours today.  Made it just outside of Reno to bed down for the night tonight.

Friday:

9:30 AM:  6 miles w/ 800ft of vert averaging 9min pace.  Easy trail run in Donner State Memorial Park on Donner Pass. Basically a lap of Donner Lake with an out and back up a hill. Neat little park that is worth checking out when driving down I-80 to CA, just over the NV state line. Felt pretty damn good today.  

Rest of the day was figuring out where I was going to camp in the van tonight.  Ended up in the grocery store lot in Foresthill, CA which was great since it was only a 3min drive from where we are meeting for camp in the morning. Second photo below was my view out the side window as I chilling out in the evening eating dinner.

Saturday: 

7 AM:  31 miles w/ 7000ft of vert in 6:15.  Western States Training Camp!!! Robinson Flats to Foresthill. This was a crazy section. I was not expecting the 8400ft of downhill we did in this section and did not expect the 3 canyons that we crossed to be that steep. I was humbled for sure. Coming from Colorado one thinks that canyons can't be as hard as mountains but that is completely wrong. The canyons are going to be a bitch come race day. They will be from mile 40 to 60 during the race, I plan on being totally in the pain cave when I come into Foresthill on race day after doing them.

Sunday:  

8 AM: 18 miles w/ 4000ft of vert in 3:15.   Western States Training Camp! Forest Hill to Rucky Chucky then hike out to Dusty Corners to catch the bus back to Foresthill. This section is really runnable but there is another 5000ft of downhill in this section too which smashed my quads even more, that is over 13,000ft of downhill in 2 days. Did do a hard superman fall and landed on a rock on my left quad which hurt like hell, had to walk it out for a mile or so. This will be the first section that I can have a pacer come race day. Looking forward to it.

Total Weekly Numbers

This quote hit home for me this week...  been pushing so much in all aspects of life that I feel like I am drowning and honestly about to just give up.  I really need to keep this in mind the next month as I try to balance getting ready for Western and how much more time work takes with going to the office most days.  I can't let myself drown per se.

"Once, I saw a bee drown in honey, and I understood."

— Nikos Kazantzakis, Greek philosopher and writer. (I take this to mean that we should be careful with what we desire—even, and especially when, it’s good for us. If we don’t develop good self-awareness or practice restraint, and I believe this holds true whether it’s training, work, or virtually any other aspect of life, even the sweetest things can “drown” us before we realize it.)

Not a bad week of training overall, could have been better.  Did miss one weight session this week and as you will see next week I did skip Monday's 22 miles to start driving home due to how bad my legs felt after the weekend.  Need to really focus on running downhill hard the next few weeks so hopefully I don't have these issues come race day.

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.