September 14th- September 20th

 "Try to be a rainbow in someone's cloud." -Maya Angelou

Fell a few weeks behind on my weekly post due to work travel and just getting a little overwhelmed with life in general lately.  Guess it is what it is.  Here are the updates from 2 weeks ago, will try to be caught up later in the week.

Monday:

6 AM: 9.1 miles averaging 7:45pace.  Easy pre-work loop from work. Out to Sterns, then looping back behind the new Medtronic building and down HWY42. Always a great loop, will be doing this loop going forward from a different starting point, this might be my last day in Louisville moving over to the new building for good, we will see.

4 PM: 1 hour Garage gym with Paula... focus on chest, tris, and bis..

-- Decided to put in for Fatox 100 again before the price increase.  Lets see if I can get that course record back in Nov.  

Tuesday: 

6:30 AM:  10 miles averaging 7min pace.  One of the better workouts in a while. Felt smooth for a change which was nice. Think I needed that 5k last weekend to get my ass going again. Legs were good, achilles was good, just a good morning.

Workout was:

20 min warm up

15x1 min fast/1 min float think 10k effort on fast and 50k effort on float

20 min cool down

3 PM: 55 min garage gym session with Paula this afternoon.

Wednesday:

6 AM:  56 mins lifting.  First time lifting at the gym at work. Focused on shoulders and back this morning before my early calls.

11 AM:  9.4 miles averaging 7:25pace.  Ran over to a hill by work to do the hill repeats then back to work just in time to join the 5K they were putting on over the lunch hour. About 200 other Medtronic employees jumped in as well. Kept it moderate for the 5k not going all out and still got 3rd, did not time it so no idea on the time of it but was probably around 19 mins so not too hard.

Headed up to Steamboat late this afternoon to help Mindy run RRR100 on Friday.

Thursday:  

11 AM:  9.1 miles averaging 8min pace.  Easy cruise from the condo in Steamboat along the bike path to the other side of Steamboat and back. Raining most of the time but was not that bad.  Spent the rest of the day getting Mindy ready for RRR100 tomorrow including getting her checked into the race.

Friday:

Took the day completely off, was not planning on that, just happened.  Got to busy crewing Mindy's Run Rabbit Run 100 race and just did not get my workout in.  She had a great day and I should be picking her up sometime in the early morning before sunrise to bring her in.

Saturday: 

4 AM:  28 miles w/ 4600ft of vert averaging 18min pace.  Pacing Mindy from Dry Lake to the top of Mount Warner where others ran her to the finish while I took the gondola back down the mountain. 28 miles of rain, hail, and lighting was enough for me. LOL. It was quite the morning for sure.  She got it done in 28:29 for 8th female in the Hares division.  Not bad for only her 2nd 100 miler.

Sunday:  

9 AM: 8 miles averaging 7:40pace.  Easy miles over at Davidson Mesa. Sore as hell from pacing Mindy yesterday, did not expect that since it was mostly a walk yesterday. Guess 28 miles is 28 miles no matter how you fast cover them.

Total Weekly Numbers

Not a bad week and even took a day off.  Pacing RRR100 was an experience, one of the top 5 times that I was so cold that I thought I was going to end up in trouble.  Got through it with no issue but damn 45 degrees in the rain and your runner is just walking is fucking cold!  Next week is going to be a disaster training wise, traveling for work.  Not sure what I can get in but we will see.