November 3rd- November 9th

 "We are all in the gutter, but some of us are looking at the stars." - Oscar Wilde

"Three secrets to success: Be willing to learn new things. Be able to assimilate new information quickly. Be able to get along with and work with other people." - Sally Ride

Just felt like another 2 quote week.  I have such a large collections of quotes I backlogged I may do 2 a week for a bit.

Monday:

6 AM:  9.2 miles w/ 400ft of vert averaging 7:25pace.  First few miles were a little rough but everything loosened up nicely. Nice for it to be light again at 6:30 even if that is short lived. Easy with 4x30sec strides in the middle.

11 AM:  1 hour at Crossfit Koda

Warmup: Bike, mobility and drills

A) 12min EMOM
1: 3 Hips to Bar or Jumping BMUs
2: 5 Weighted Cuban Presses
3: 5/5 Hip Flexor Raises

B) 3x8min AMRAP, 1min REST
15/11 Cal Row
11 Box Jump Overs (24/20)
15/11 Cal Echo Bike
1 Chest to Bar Pullup (+1/Rnd)

-- 25mins in the hot tub when I got home from work tonight.  Thinking I should do this a few times a week incase CIM is hot for some reason.

Tuesday:  

6 AM:  10 miles averaging 6:35pace.  

20 min warm up

8x1k at goal half marathon effort with 90 sec-2min rest between each

20 min cool down

Done on the roads by work. There is a nice 1 mile stretch on 104th in the CTC with a wide bike line that works well for workouts like this. Was able to move much quicker than I was expecting. I was thinking most of the intervals would be between 6-6:10 but they were all well below 6. Never really looked at the watch, just ran by feel. Left calf is a little sore after this workout so will need to keep an eye on that the next day or two.

Wednesday:

6 AM:  10.1 miles averaging 7:35pace. Easy cruise from work around on some of the trails and some roads in the CTC. Can really feel the left soleus. Not super painful but there is something there just below the actual calf muscle. Super tight... Kept today super chill and will do the same tomorrow. Usually when this happens it turns around within a few days.

Thursday:  

6 AM:  8.1 miles averaging 7:30pace. Easy cruise from work around the Tech Center. Just getting in the min time/distance today.  Super tired, have not been sleeping well all week.  Found out yesterday that I did not get the job I put in for that I had such high hopes for.  Will keep trying of course.

Friday:

9 AM:   14 miles averaging 6:35 pace.  

20 min warm up

3x3 miles with 3 min jog between each at goal marathon pace and option to push a bit the last mile or so if feeling great on each interval. (davidson mesa)

20 min cool down

--- Was dreading this one because I knew it would hurt, especially on the third one. Got through it better than I thought I would at quicker paces. Maybe things are coming around.  Did pull the plug in the last 10 mins of the cooldown because I was starting to feel the calf I have been struggling with all week and jogging another mile was not worth the injury risk since I could feel it cramping.

Quick story:  On the third one I stopped to take a pee, looked around and no one was within a half mile of me (you can see pretty far at Davidson Mesa). Could see an older lady off in the distance so took a leak real quick facing away from her. As I was passing her in the opposite direction she started yelling at me (could not hear due to headphones) and videoing me as I passed her. What a tool.... I just yelled back while she was videoing, "Thanks for filming me you perverted Karen!" Fucking people.....  And yes of course she was wearing a fucking Trump hat.  Expected to see her at the trailhead when I got done but she disappeared like a ghost.  Guessing I embarrassed the shit out of her.

Saturday: 

7:30 AM:  9.7 miles w/ 1500ft of vert averaging 9:15pace.  Easy real trail miles with Donnie and Dan from Dowdy Draw. We did a loop of Springbrook, Gashawk, and an out/back to Eldo Springs. Started out super cold (20 degrees) but was perfect the second half of the run in the sun. Donnie tweaked his knee so hopefully that is okay.

1 PM: Walk 2 miles around the hood with Venus while Paula was out doing her training.

Did get this in the mail this weekend.... Most likely will be there on the 28th bud but won't be drinking.  

Sunday:  

8 AM: 20 miles w/ 700ft of vert averaging 6:50pace.  Joined the Boulder Track Club for the first 13 miles then did the rest solo afterwards. Of course the last 5 miles of the first 13 were down in the 6-6:15 range which always happens and one of the reasons I join these runs.  I feel like trying to keep up with the younger guys that are sub 2:40 guys will do me a lot of good in the long run, at least to this build up to CIM in 4 weeks.  The solo miles were more mellow and just chilling listening to podcasts.

Total Weekly Numbers

One more week in my 40's, holy shit....  Much larger week this week running wise than I was expecting which is why the gym time was pretty low.  The intensity is also much higher right now than the rest of the year, even during the build up to the three 100s I did.  Much more time doing speed work and running at tempo pace than what I am used too.  With all the work stuff this week I was hang on by a thread by the end of the week.  Hopefully I adapt to that some and this coming week will be much easier mentally.