August 11th- August 17th

"Either you deal with what is the reality, or you can be sure that the reality is going to deal with you." - Alex Haley

“It’s time to kind of dig myself in a hole the next four weeks, and then dig myself out of it with two weeks to go.” - Clayton Young

The second quote by Clayton Young is exactly what I have been thinking the past few days.... so timely coming across this quote.

Monday:  

10 AM:  7.6 miles averaging 8min pace.  Took an hour break mid-morning from work since I got here early for a quick shakeout jog around the Tech Center. Legs really had no turn over today, just damn tired which is expected. Foot and groin issues feel better afterwards, for now, guess we will see later today if it helped or not. Super chill of course.

Tuesday:  

6 AM:  9.4 miles averaging 7:15pace.  Easy 3 laps of Davidson with some strides thrown in during the second and third lap. Finally starting to feel like myself again, still got some niggles but they are much better than they were Sunday afternoon.

This was in one of my morning news letters this morning from Mario Fraioli.  SO GOOD and SO TRUE!

"A topic I’ve been thinking a lot about recently is the difference between being interested in something versus being committed to it. This is top of mind right now as I have athletes preparing for the fall marathon season and I’ve been kicking off a few conversations of late with some version of the following question: Are you committed to this pursuit, or are you merely interested in it?

It’s a jarring inquiry that sometimes leads to an awkward silence. But more often than not, however, I get a follow-up along the lines of, “What do you mean by that?”

Well, here’s what I mean by that. The person who is interested in hitting the PR, or getting the BQ, or crossing the finish line, whatever it is, will put effort in when motivation is high and/or it’s convenient to do so. This means the occasional heroic effort but also inconsistency and insecurity along with it. When the ride gets bumpy things tend to go off the rails and getting back on can be a challenge, if not impossible. With these folks dedication often falls by the wayside when that initial burst of motivation fades away, the work starts getting hard, life gets busy, or some combination of those things. They can take it or leave it.

The committed ones, however, prioritize the pursuit and decide from the outset to follow through no matter what comes up along the way. The effort is consistent but never crazy. They carry a quiet confidence that it’s all going to work out. This involves showing up on days they don’t feel like it, making adjustments when plans go sideways, and keeping the main thing the main thing when distractions threaten to derail them. They’re in it for the long haul.

So be honest with yourself, whether it’s a race, a project you’d like to get off the ground, one of your relationships, or something else you’ve told yourself that’s important: Are you committed, or are you merely interested in it?"

4 PM: 40mins in the garage gym

Warmup: Airbike and Crossover

Bench Press
10 @ 95lbs
10 @ 135lbs
2x5 @ 155lbs
2x3 @ 165lbs
2x1 @ 175lbs

DB Flies
3x10 @ 25lbs

Ez-bar Skull Crushers
3x10 @ 57lbs

Ab-Wheel rollouts
3x10

Wednesday:

6AM:  12.4 miles averaging 6:55pace.  Workout Wednesday... 20min warmup/ 20min at steady state (6:30-6:45 pace)/ 3mins easy/ 6x2mins w/ 2min floats @ 10K effort (6min pace)/ 20mins cooldown...

This was a doozy... I really enjoyed this workout and the legs felt good today. Foot was good this morning before the workout but sore afterwards. Good that I wake up in the morning and the foot is a little bit better everyday even though it gets sore after running. Progress...

Really starting to notice that sunrise is getting later and later in the mornings now.

-- Dirt Circus that Donnie and I went to last Saturday just sent out a bunch of photos they took.  It was a good time, sign up next year.  I won about $200 worth of Smartwool socks.  Most people win something.

4 PM:  31mins in the garage gym-light leg day

Warmup: Airbike, Crossover and mobility

Box Barbell Back Squats
3x10 @ 135lbs

Barbell RDL
3x10 @ 115lbs

Single Leg Calf Raises
3x10 @ 25lbs each leg

J-Curls on a slant board
3x10 @ 45lbs

-- Venus does not seem to be a fan of ice bandannas.. yes it is filled with ice and wet, Paula just used it on her run in 98 degree weather.

Thursday:  

6 AM:  8.1 miles w/ 600ft of vert averaging 8min pace.  Easy from the Coalton Trailhead up the hill and back then up the other hill to the north and back. Super chill for it was a very high gravity morning. Took most of the run for things to flow. Just one of those days.

4 PM:  Garage Gym 40mins

Warmup: Airbike, Crossover, Mobility

Seated DB Shoulder Press
3x10 w/ 45lbs

3 Rounds
10 DB Lateral Raises w/ 25lbs
10 DB Front Raises w/ 15lbs

3 Rounds
30sec Plate upright rows 25lbs
30sec Plate steering wheels 10lbs

3 Rounds
20 Single leg v-ups
20 Bicycles
20 Ball Russian Twist 25lbs
20 High Plank knee to elbow

Friday:

6 AM:  5 miles w/ 1300ft of vert averaging 11min pace.  Mostly an easy lap of Santias. Did kind of push up the ridge a little bit hard hitting the summit in just over 22mins which I think is the 2nd fastest I have done it. Opps.... Super chill coming down. 

Had coffee with a good friend and picked up about a 50 pairs of ASICS trail shoes for the Boulder Track Club afterwards to take up and give away at camp this weekend in Granby. Each person is getting 2 pairs, BTC hooked us up! Always cool to compare to my Speedlands.   Leaving around noon to head up to Granby.  

10AM: Walk 1.8 miles in 30mins.  Quick dog walk with Venus before hitting the road.

Saturday: 

7 AM:  27miles w/ 3200ft of vert averaging 9min pace.  At Snow Mountain Ranch in Granby at 9000ft. Cut it a little short (was supposed to do 5 hours, this was 4 hours) but longer than last week… getting there! Ran 1 hour before the group run, then joined them for about 8ish miles then finished it out solo on some un-maintained trail with some bushwhacking involved. 200g of carbs, 5g of fat, 15g of protein during the run. Need to be better, even got dehydrated even though it was only 65 at the hottest, I know better at altitude, just been a while since I have gone long above 8000ft.  The rest of the day was spent recovering and napping in the van before the group dinner this evening.  And yes, I am the old guy of the group... sigh.... 

Meanwhile at home... I am jealous... LOL

Sunday:  

9 AM: 14.5 miles w/ 1700ft of vert averaging 8:50pace.  Last day in Granby. Ran the Frazer to Granby trail with the group hanging back verses going out with the front 3 guys like usual, of course they only did 8 miles yesterday verses my 27. lol. Good week!!! Super pleased!!  

Total Weekly Numbers

Another solid week of over 80 miles with some good effort in there as well.  Still managing the plantar fasciitis on the right foot.  Not getting worse and seems a little bit better every morning when I get out of bed.  Just hoping to get through the next 2-3 weeks without a flare up then hopefully it heals some more during the taper before the 100.