September 22nd - September 28th

 "When you start a new trail equipped with courage, strength, and conviction, the only thing that can stop you is you." - Ruby Bridges

"Worrying gets you nowhere.  If you turn up worrying about how you're going to perform, you've already lost." - Usain Bolt

---  Seemed like a 2 quote week with the Cowboy 100 this weekend.  I put a lot of effort in getting ready for this one so fingers crossed.

Monday:

6:30 AM:  7.6 miles averaging 7:55pace.  Easy hour cruise around the roads and trails from work. Made it an effort to go super chill today. Tired today due to the late night airport pick up of Paula last night. Need to focus on sleep this week.  We plan on heading up there on Thursday morning.

11 AM: 1 hour at Koda...

Warmup: Run and mobility

A) 12min AMRAP
200m Run
1 CB Pullups (+1/Rnd)

B) 3 Sets
60s Wgt Chinese Plank - R90s
60s Weighted Plank - R90s

C) 12min AMRAP
250m Row
5 WBS (+5/Rnd)

--  This evening went in to PT and had the calves dry needled to try and get them as loose as possible before this weekend.  Always hurts like hell on the calves do to how tight they always are.

Tuesday:  

-- Woke up to dumping rain and the calves being sore from the dry needling last night.  With the rain I did not get out before work like I have been.  We will see if I can get way from work today or not, weather dependent, no need to suffer through the rain this close to the race.  What is the point?

-- Took a complete rest day today, never stopped raining and since I have not run on a treadmill in ages it was not worth the risk of getting sore from it with the race being only 4 days away.  Rest will do me good.  Spent the day trying to get ahead a bit at work since I will be off from Thursday through Monday.

Wednesday:

6 AM:  5.7 miles averaging 8min pace. Easy cruise before work on the roads and trails close by. Super chill taking my time and just getting the blood moving some. Glad I took yesterday off for the calves feel a LOT better today but at the same time I hate taking a day off, always feel sluggish the next day. Anyways, the countdown to Saturday is on.  Looks like Longs Peak and Indian Peaks got a bunch of snow while we got rain yesterday.

--  Hit the hot tub for 20mins when I got home from work then finished packing for the weekend, plan is to leave around 9am tomorrow morning.

Thursday:  

6:30 AM:  6.1 miles averaging 7:25pace.  Easy miles this morning at Davidson Mesa before hitting the road to Nebraska. Legs were snappy and ready to go this morning after the first mile. Funny how one both dreads and can be excited for a 100 mile race at the same time.

-- left around 9am to start the drive to northern Nebraska.  Realized we would be driving right through Arnold Nebraska which is where one set of my grandparents are buried so had to make the stop to say hi.  Have not been here since 2010.

Friday:

8 AM:  4 miles averaging 7:30pace.  Easy out and back from the hotel on the Cowboy trail. This section I will not be doing in the 100 mile race for we start about 15 miles west of here in Atkinson but the 200 milers who started early this morning should start coming through tonight. This would be mile 85ish for them. Threw in 4 strides on the way back as well.

-- After my run I picked up Paula and drove her to the trailhead and told her I would pick her up in the next town 10 miles away. So she got in her run as well on the Cowboy trail today.  

Saturday: 

8 AM:  Cowboy 100-- 98.26 miles w/ 900ft of vert averaging 10:04 pace which is 16:31:36 overall time.  Got it done... Cowboy 100 for first place and a new course record bringing it down from 18:48 to 16:31. This course can be run so much faster but this is about all this old man had on this day. I would say for the right person this could easy be a 13 hour course, weather dependent. One of my better 100s overall in how I managed everything from heat (it was HOT!) to lack of aid stations for long stretches.  I could not have asked for a better day. Of course I owe a lot of this to Paula and Donnie, they both kept me on track and on the goal of going below the course record. Donnie did exactly what I wanted him to do, keep me on pace to run the last 26 miles in 4:30 or less, we ran it in 4:29ish. That was my A goal for this race, to go under the course record and where ever I fell placing wise is where I fell. Today it just happened to be 1st. This is now my 100 mile PR.  Lots of stories of course coming out of this day that I am still processing.  Always up for a run or coffee if you would like to hear some of them.  My brain is not working well enough yet to type them all out.  I owe a huge thank you to Paula, Donnie, and Matt.   

Sunday:  

We had plans to stay in Valentine at an Airbnb until Monday before driving home but the house we rented was pretty bad.  The whole place smelled like cat piss and it was making Paula sick so we headed out first thing in the morning.  Of course both of us were functioning off of 3 hours or so of sleep last night so we had to stop a few times along the way to nap and took turns driving while the other was napping in the bed with Venus.  We took an hour detour to Sidney to spend an hour or so with my Grandma.  Just had too even if it meant we got home a lot later.  Yes I am almost 50 and still have a grandparent that is alive. ;o)

Total Weekly Numbers

Hell of a week..... Finished my #1 goal for 2025 by completing my 3rd 100 mile run this year.  I have never done three of them in one year before and thought it would be a stretch considering I am getting older but it was a damn good year.  Won 2 of the 3 (no way I could ever be top 10 at Western) which actually blows my mind.  I never would have thought that was possible.  Yes I know they were smaller races but still, I can only race who shows up.  Next on the agenda is California International Marathon in December.  Right now I am not sure if I am going to go all in on this or not, I am so tired from this year currently.  My original goal was to try and break my PR of 2:44 that I set at the age of 40 during the Boston Marathon.  I thought it would be cool to break that at the age of 50 which I will be in December.  Right now I have no desire to put in 6-7 weeks of hard training again but that could change after taking a week off.  More to come on that decision over the next few weeks.  Guess I better get back to work and get caught up from being gone.  Until next week......

September 15th- September 21st

“I have two rules in life–to hell with it, whatever it is, and get your work done.” - Ray Bradbury

Monday:

10 AM:  8 miles averaging 7:30pace.  Run around the CTC from work mid-morning. Had an hour and half window from 10-11:30 this morning to get outside for a jog. Could not get my ass moving early this morning, getting harder now that the sunrise is closer to 7am instead of 6:30 or before. First few miles were rough from taking the last 2 days off and eating like shit all weekend in Steamboat but feels good to get moving again and back on track. Last real week before Cowboy.

4 PM: 35 mins Garage gym session

Warmup: Airbike, Crossover, and Mobility

Barbell Box Back Squat
10@ 155lbs
10@ 165lbs
10@165lbs
10@170lbs

Trap bar Deadlift
10@ 185lbs
10@ 195lbs
10@ 195lbs
10@ 205lbs

Single Leg Calf Raises
4x10 @ 25lbs each leg

Abmat sit-ups w/ 25lb plate
3x12

Tuesday:  

9 AM:  8 miles averaging 7:30 pace.  Easy cruise around the CTC and some on the Coal Creek trail from work between meetings again. Super chill. Paula got me a hDrop monitor yesterday and today was the first time using it. Interesting data.... Says my sodium lost is much higher than the Precision test which is what Browning told me would happen a few months ago. Will need to keep testing this over the next week to dial in hydration and sodium levels before Cowboy.

4:30 PM:  39min Garage gym session

Warmup: Airbike, Crossover, Mobility

Seated DB Shoulder Press
3x10 w/ 40lbs

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 GHD Sit-ups
20 GHD Hip Extensions
10 side crunches w/ 55lbs each side

Wednesday:

6 AM:  10.1 miles averaging 7:15pace.  Easy miles over at Davidson Mesa again with 5x20sec strides w/ 1 min jog between. Today things were clicking well. Faster pace than I expected, was not trying to push at all. Had to get this done early today due FDA audit at work the rest of the week and won't be able to get out later today.

11 AM:  1 hour at Koda Crossfit -  yes I went back to a gym and this is the first class.  Switched from NoCoast to Koda due to some personal reasons and location.  Koda is like a quarter mile from work.  Only planning on going 2 times a week at most, have to make sure I don't grind myself back into the ground like I used to, getting to old for that.

Every 2 min for 8 Sets:
E: 3-5 Weighted Pullups
O: 3 Deadlifts (75%+)

then

Every 2 min for 8 Sets:
B1) 4x10-15 Inverted Rows
RIGHT INTO
10-15 BB Curls

B2) 4x50 Banded Hamstring Curls
(2 sets seated, 2 sets prone)

then

C) 3x60s Chinese Plank
youtube.com/shorts/aAZmwHeM7Ww
Rest 2-3min between sets

Thursday:  

6:30 AM:  8 miles averaging 7:45pace.  Dropped Paula off at DIA at 5:30am then drove to work and ran before work. Cruise around the CTC at an easy effort. Legs are heavy today but all good.

---  Looks like Paula has a good view from her room.  Can you name that city? -- no peeking down below.

2 PM: 2 mile dog walk with Venus since Paula is gone until Sunday... Going to get a few walking miles this week to try and be more like GZ. 

Friday:

6 AM:  12 miles averaging 6:50pace.  Done over at Davidson Mesa again, such a good spot for early morning runs when you don't want to use a headlamp and for workouts.  Plan was 20mins easy/ 2x20mins @ steady state w/ 3mins easy between/ 20mins cooldown.  Good run overall, perfect morning out there weather wise for sure. Felt like my HR and RPE was running a little bit high for the paces I was holding. Not sure why that is or if it is all just in my mind. Either way happy with the outcome of this workout.

2:30 PM:  Walk 1.75 miles with Venus around the hood... Did kick a small pocket dog that came running across the street to attack us.  It was either kick it or let Venus kill it.  They should be thanking me and they should control their fucking dog.

Saturday: 

8 AM:  11.25 miles w/ 500ft of vert averaging 8min pace.  Easy run on the Clear Creek Path in Golden with Darian and Don. Much needed time with friends. Just an easy chill jog and of course the legs are heavy as hell today. Hopefully that turns around soon. Came back to the car to see the Golden Farmers Market was a block away so got all kinds of snacks post run over there. I think I actually like this Farmers Market over the one in Louisville.

3 PM: Took Venus for a 2 mile walk during half time of the Nebraska game which of course they lost but at least they gave Michigan a run for their money this year instead of getting blown out which is good progress for the program.  Followed this with 20mins in the hot tub.  Need to keep the blood volume up as the running volume decreases this next week.  Plan is hot tub or sauna every other day over the next week.

Sunday:  

-- Finished book 21 of the year early this morning before my run.  The Endurance Artist*...  Pretty damn good book.

7:30 AM: 8.2 miles averaging 7:20pace.  Easy laps around Davidson Mesa. Was going to go the Boulder Track Club run but did not want to get caught up in a faster pace like I usually do when I run with them. Kept having to make myself slow down today, think that is a good sign.  Will probably be running at Davidson the rest of the week as I taper, just easy to go there before work since it is so close to the office and exactly what Cowboy will be like trail wise next weekend.

3 PM:  Another 2 mile walk with Venus again this afternoon.

Total Weekly Numbers

More miles covered this week than I was expecting.  Hopefully that does not come back to bite me in the ass next weekend.  Overall feeling good but to be honest I am tired.  Have not been sleeping as well as I normally do and I will need to actually watch my diet the next week during the taper so I don't gain to much.  As they say, "The hay is in the barn.", I guess...  Still looking for a pacer next weekend in northern Nebraska if you are interested.  Looking for someone to do the last 26 miles with me trying to keep me in the 4-4.5 hour range for those miles, which is right around 10min miles I think.  That is about it for this week, gotta head to the airport and pick Paula up from her girls week in Chicago..  Next update will be all about Cowboy, 100 mile run number 3 of 2025... Giddyup!!

September 8th- September 14th

"When you start a new trail equipped with courage, strength, and conviction, the only thing that can stop you is you." - Ruby Bridges

--  Seemed like a good quote with Dan and Taylor running Run Rabbit Run 100 this weekend.  

Monday:   

6 AM:  9.5 miles averaging 7:25 pace.  3 easier laps of Davidson Mesa this morning before work. Took about a mile to warm up then felt great the rest of the run. Super surprised how easily I was able to fall into a rhythm and just cruise along. Encouraging.

4 PM:  40mins Garage gym session- light legs

Warmup: Airbike, Crossover, and Mobility

Barbell Box Back Squat
10@ 145lbs
10@ 155lbs
10@165lbs
10@165lbs

Trap bar Deadlift
10@ 175lbs
10@ 185lbs
10@ 195lbs
10@ 195lbs

Single Leg Calf Raises
3x10 @ 25lbs each leg

Ab Wheel Rollouts
2x10

Tuesday:  

5:30 AM:  Over slept a little bit this morning so decided to lift and run later in the day.  Plus it might be nice to run in the warmer sun instead of the dark early in the morning for a change.

35min garage gym session

Warmup: Skierg, Crossover, and mobility

Bench press
10 @ 135lbs
8 @ 145lbs
6 @ 155lbs
4 @ 165lbs
2 @ 175lbs

DB Flat Bench Flies
4x10 @ 25lbs

DB Skullcrushers
4x10 @ 20lbs

3 PM:  10.2 miles w/ 750ft of vert averaging 7:20pace.  Almost skipped this run because just was not into it after lunch. Took most of my will power to get started and glad I did. Turned into a great run after the first 2 miles. Nice and overcast with some sprinkles to keep the temps down. Still love the new trail that connects the dirty biz to rocky flats, it is a nice 1 mile hill at the perfect grade to run.

Wednesday:

6 AM:  12.5 miles averaging 6:45pace.  Workout Wednesday!!! Done over at Davidson Mesa again and had a flyby of the BTC crew cheering me on which was cool. Felt great this morning and might be one of the better workouts I have done in a while.  Last Workout Wednesday before Cowboy in 2.5 weeks.

20 min warm up

4x30 sec fast/30 sec easy to get HR up
jog 90 sec
10/8/6/4/2 min fast/2 min easy start at marathon effort and work down on each interval until you are running roughly 10k effort for the last one.

20 min cool down

--  Took off after work today to start making my way towards Steamboat to crew Dan at Run Rabbit Run 100 this weekend.  Drove up to Blue River Campground about 7 miles north of Silverthorne. Great camp spot!

Thursday:  

8 AM:  11.5 miles w/ 750ft of vert averaging 7:40pace.  Was going to run in Silverthorne but was raining when I woke up so kept driving towards Steamboat. Stopped and ran the roads around Kremmling which was really nice. I really like this town the more time I spend in it. Tired today and legs are heavy but still a good run.  Headed off to Steamboat which is about another hour north from Kremmling to wait for Dan's arrival.  Once he arrived the rest of the afternoon was going over his race plan and getting him checked into the race.  Going to be a fun weekend!

Friday:

10 AM:  8 miles averaging 7:45pace.  Bike path through Steamboat after watching Dan start the RRR100 this morning. Legs still feel like shit. Not sure what is up with that but whatever.  Dan started at 9am this morning.  After his start I drove straight to Olympic Hall where I was able to park the van in the front row where it would stay until Saturday morning.  Nice to sit in the van when raining and see all the runners come and go, yes the weather was horrible this year at Run Rabbit.  The plan was for me to crew him twice from Olympic while he had drop bags up at Summit Lake.  Needless to say spent about 24 hours just hanging out here running into lot of people that I know.  Dan came through the first time at 10PM and the second time at 2AM, both times he was looking good with the exception of his feet which were all blistered up due to all the rain today.

Saturday: 

No run today... basically up all night with about 2-3 hours of sleep.  After Dan left at 2AM I was to hopped up on caffeine to get any real sleep and spent most of the night watching other runners and socializing with people I see only a few times a year.  Did finally go to sleep around 4AM for a little it but probably would have been better just to stay up, felt worse after sleeping than before.  Got moving around 7:30am and headed to the finish line to hang out.  Took the gondola up the mountain with Dan's wife and kids to see him with about 4 miles to go.  Login (his 14 year old son), ran it in with him through a thunderstorm while we got stuck on top due to the weather, they shut the gondola down until the storm passed.  That will be an experience they will always remember.

Sunday:  

Got up early and started the drive home getting home around 9am.  Paula had a hike planned with friends and left at 6am and would not be home until 6pm so had to get home to help with the dog.  By the time I got home I was just to damn tired to give a shit about getting my run in so day number 2 off this weekend.  Spent the rest of the day reading, napping and watching football.  Yes I may feel guilty about it but I am A-OKAY with it as well.  Did finish book number 20 on the year.

Total Weekly Numbers

The worse week I have had in quite a while mileage wise but whatever.  Probably should have gone to The Rut in MT, would have gotten in more training but life is not always about getting in more and more and more.  The trip to Steamboat was to help out a friend who has helped me a number of times without ever being asked.  It was time to pay it forward, I would have made the same decisions even if I knew this was what was going to happen.  May also be a blessing in disguise because I was really starting to feel run down and a few days off may actually pay off in the long run.  Cowboy is less than 2 weeks away now... damn time flies....