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....