December 22nd- December 28th

"Remember, no man is a failure who has friends." - Clarence Odbody in "It's a Wonderful Life"

Monday:

10:30 AM: 8.7 miles w/ 600ft averaging 7:25pace.  Easy miles from Costco in Superior onto the Dirty Biz trails so a combo of road and trails. Felt good for the most part, still some soreness in the quads but all good.

4 PM: 40mins At VASA since I don't have a weight plate cable system at home.

Warmup: Elliptical and mobility

Pullups
30 reps broken up as needed

Seated Cable Rows
10@ 100lbs
10@ 105lbs
10@ 110lbs

3 Rounds
10 Ezbar cable straight arm pulldowns @ 42.5lbs
10 Ezbar reverse grip cable straight arm pulldowns @ 42.5lbs

3 Rounds
10 weighted back extends @ 25lbs
10 back extends
10 weighted situps @ 25lbs

3 rounds
10 DB bicep curls @ 20lbs- each arm
10 DB cross body curls @ 20lbs - each arm
10 DB Hammer Curls @ 20lbs- each arm

-- Followed this up with 20mins in the hot tub right when I got home.

Tuesday:  

10:30 AM:  14 miles averaging 6:25 pace.  Workout day over at Davidson Mesa. Been a minute since I have done one of these. Actually went much better than I was expecting, maybe I am starting to bounce back finally. The average pace was also lower than before the CIM so guessing that is the fitness bump from that race. Workout is as follows:

20 min warm up

15 min at marathon effort
jog 3 min
5x2 min fast/2 min easy (think 10k effort)
jog 3 min
5x1 min fast/1 min easy (think 5k effort)

20 min cool down

-- Had thoughts of lifting this evening too but honestly I was a little trashed after this one and need to let the body absorb the work and not push to much right now. 

Think we got the final postcard of 2025 to go on the board.  Thanks JT!!!  We will be boxing all of this up on January 1st and starting over in 2026.

Wednesday:

7:30 AM:  9.2 miles w/ 2200ft of vert averaging 10:40pace.  Easier effort lap of Santias and Anemone. Of course the uphill was not that easy but took an easy on any downhills as I am working to get my trail legs back. Great morning out there!!!

 

Thursday:  

10 AM:  9.2 miles w/ 2200ft of vert averaging 10:40pace. Easy run up Santias and Anemone again today. Another great 70 degree day in Boulder. Super chill RPE but can feel the hills from yesterday still. Paula was doing her workout up the valley trail on Santias too. Merry Christmas!!!!

-- 2 mile walk with Venus when I got home to get her out for a bit.  So weird it is in the mid 60s on Christmas.

Friday:

7 AM:  19.4 miles w/ 6200ft of vert averaging 15min pace.  Skyline with Veronica, Taylor and Donnie. A lot longer than planned but had to take advantage of the great weather and dry trails to get in some vert and miles in the hills. Body was not happy with me from Bear to the end at South Mesa trailhead (last 4ish miles). Ankle was locking up, hips hurt, and hands were swollen. Guessing the swelling issue caused the ankle and hip issues. Not sure why I was swollen, usually that only happens when I am above 12k for a long a time, not down low like this. Anyways, great morning out there!

Saturday: 

9 AM:  8.2 miles averaging 7:20pace. Easy miles over at Davidson Mesa. Wanted to keep it flat so that I can get some recovery from all the hills the last 3 days. Quads are a little shot today. Did my 8 miles solo while Paula did her run in the opposite direction, love it when we go workout together even though it is really not together, just in the same space.

Sunday:  

9 AM: 12.2 miles w/ 600ft of vert averaging 8min pace.  Easy run with Don on the Clear Creek bike path in Golden. It was an ice skating rink since it snowed last night which caused us to keep it easy and slow. Also skipped the 30min marathon pace part of the run, did not feel like taking the risk of falling. All good and tired from the week as well.  

Paula and I headed out this afternoon to get a little foot maintenance done today.  We usually do this every 4-6 weeks during heavy training and it was time.  Usually I go with black but Bronco colors it was!  GO BRONCOS!

Total Weekly Numbers

Great week running wise but not so great in the weight room this week.  Might have gone a little overboard with running on this first real week back from the marathon recovery but that is what happens when I have a bunch of days off and it is in the 60s and sunny all week.  Anyways, will try to get in more lifting going forward.  Have most of next week off as well.