November 24th- November 30th

"Hatred and anger are the greatest poison to the happiness of a good mind." - Adam Smith

"The person who makes a success of living is the one who sees his goal steadily and aims for it unswervingly.  That is dedication." - Cecil B. DeMille

Another 2 quote week to try to knock down my quote list.  Both of these seem like the right quotes for this week.

Monday:

10 AM: 8.1 miles averaging 7:15 pace.  Easy run from work between meetings this morning. Felt like running in the sun instead of the dark so squeezed it in during the mid-morning. Thought it was going to be slower due to how sore the legs are but pace was better than expected (did not look while running). Just ran by feel.

Tuesday:  

6:30 AM:  12.1 miles averaging 7:35pace.  Easy miles over at Davidson Mesa this morning before work. Super chilly especially the first half of the run, cold out (30 degrees) and the legs did not want to move very quickly, should have worn tights or pants. Loosened up as I went along.

12:15 PM: 1 hour at Koda Crossfit

Warmup: Shuttle sprints, mobility and drills

A) 7min EMOM
1 Tempo Clean DL
1 High Hng Pwr Clean
1 Front Squat with Pause
1 Squat Clean

B) 10min: Build to a
Heavy Clean

C) For Time
30/22 Cal Echo Bike
30 Bar Facing Burpees
30/22 Cal Echo Bike

Wednesday:

9:30 AM:  8.8 miles w/ 500ft of vert averaging 8:15pace.  Easy Costco Loop plus with Melissa and Taylor. They started earlier so had to push a little bit to catch up. Added on 5x20sec hill strides at the end on the hill up to Key Bank in Superior. Good run!

 

Thursday:  

9 AM:  12 miles averaging 6:25pace with Broomfield Turkey Trot 10K in the middle in 35:39 for 3rd overall.  Total mileage includes the warmup, race, and cooldown for the Turkey Trot in 35:39 for the 10k. Lots of bobbing and weaving on the second loop as you catch up to all the strollers and walkers (had to pass about 1000 people), probably could’ve been about 30 seconds to one minute faster if it would’ve been a true point to point or loop course instead of 2 laps. Super happy, tied my 10K PR from five years ago and 2 mins faster than last year on this course. 3rd overall

--  We went down to spend Thanksgiving dinner with Don, his mom, and Connor.  GOOD TIMES and HAPPY THANKSGIVING!!

Friday:

8 AM:  8.3 miles averaging 7:25pace. Easy at Davidson again. Little sore from yesterday but loosened up nicely after about 1-2 miles. Felt better afterwards than before the run so a win.

Followed this up with a 2 mile dog walk with Venus since Paula was out and about.

Saturday: 

8 AM:  8.3 miles averaging 8:15pace.  Easy run with Don and Darian in Arvada by North Table Mountain. Super icy and cold outside this morning so was super chill and we just jogged along. Good to catch up with the boys.  Of course half the conversation was thoughts on next year's plans.

Sunday:  

8 AM: 12.7 miles averaging 7:10pace.  Boulder Track Club Sunday Run plus about an extra 2 miles to make it an hour and half total. Super chill for the most part, there were a few miles we went down below 7min pace towards the end but overall chill by BTC standards. Guessing due to it only being 10 degrees outside this morning but at least it was not icy anymore.

Total Weekly Numbers

Another solid week and brick in the wall.  Good mileage and even tied my 10K PR from 5 years ago. Not much else I can do between now and Sunday to get ready for California International Marathon (CIM).   Just have to make sure that I don't fuck it up this week.  Not sure what will happen next Sunday at CIM but we will give it our best shot.  Not going to share my A, B, or C goals yet.  I will share those next week after the marathon telling you all which one I hit.  Have a great week!!