September 28th- October 4th

"Life's short.  Anything could happen, and it usually does, so there is no point in sitting around thinking about all the ifs, ands, and buts." -Amy Winehouse

-- Not a lot of photos this week, just never dawned on me for some reason during the runs this week to take some like normal.  Probably because I was just trying to survive getting back to it, been a rough week coming back.

Monday:

  -NOTE:  Weight check in:  169.8 lbs with 8.6% bodyfat.  Gained almost 5 pounds last week with the work travel, eating like shit and not doing any running or working out.  This week is going to suck getting back to it.

6 AM: 8 miles w/ 400ft of vert averaging 8 min pace.  Easy cruise from work up to Kings, over to Link Lake then back via Stern's Lake trails to work. Might become my new 1 hour loop from work. Like that there are some hills in there instead of just flat all the time. Started in the pitch dark, might have to start breaking out the headlamp in the morning.  Legs are somewhat dead as well.

-- Sounds like a dick thing to say/do but spent all weekend tracking the runners for the Cowboy 100 in Nebraska.  This is the last year they are running it from East to West and I set the course record last year.  I was tracking it to see if it got broken or not.  It did not so it is safe for good unless they decide to run this course again in this direction.  Starting in 2027 they are flipping the direction going West to East, might have to go back and see what I can do in that direction.

4:30 PM: 46mins- Garage Gym- Legs with Paula.

Tuesday:  

6 AM: 8 miles averaging 8min pace.  Easy cruise from the Louisville site before work. Ran from here today due to having to give tours of the Louisville site to co-workers from overseas. Super chill run just jogging it out for the most part.

3 PM:  49mins Garage gym lifting- Chest and arms.

Wednesday:

6 AM:  50mins Work gym before work- focus on back and shoulders.  Had the gym all to myself this morning.  

11 AM:  11.5 miles averaging 6:59pace.  Choose the treadmill at work mid-morning between meetings in order to keep the paces more controlled and consistent. Ran the 2 mile intervals at 6:25-6:30 pace. Not quite half marathon pace but the effort is there as I try to regain my fitness. Felt good after this run, not to much and not to little.

20 min warm up

4x30 sec fast/1 min easy
jog 2-3 min
2x2 miles at half marathon effort with 4 min easy jog between each

20 min cool down

Thursday:  

6 AM:  55mins Work gym- before early meetings. Focus was on total body. Did 12 mins of upper body work in a non-stop format followed by 12 mins of lower body work in a non-stop format. Sort of like a mini WODs from back in the day when I used to do Crossfit all the time.

10 AM: 10.5 miles averaging 8min pace.  Easy medium loop from work connecting Rock Creek, Coal Creek and Stern's Lake. Not a bad loop, might be doing this loop more often. Right in that sweet spot for a longer run but not to long to be away from work.

Friday:

7 AM:  8 miles averaging 7:50pace. Super chill jog from work up the hill by Kings, over to Link Lake and back to work via Stern's Lake trails. Super chill and good to get on some hills. Same route as I did on Monday morning.

Saturday: 

7 AM:  13.25 miles w/ 800ft of vert averaging 8:35pace.  Easy lap of the Dirty Bizmark loop with Veronica and Taylor on the bike. Taylor branched off around mile 10 on his bike to head home while we finished the loop. Super chill for me as Veronica is coming back from an injury, we went at her pace so not to push her more than she was physically ready for.

3 PM: Biked 16.6 miles w/ 1000ft of vert in 1:30.  Easy date ride with Paula on our mountain bikes stopping about halfway through to get ice cream. Great afternoon that we needed together not having to deal with the house bullshit of the past few months.

Sunday:  

7:30 AM: 16.2 miles w/ 500ft of vert averaging 7:10pace.  First 10 miles with the Boulder Track Club just trying to hang on. Lost the front group when I stopped to pee but was able to keep them in sight so maintained the pace bouncing between 6-6:30 the first 10 miles. Then added on a lap of the Boulder Rez solo to get my running time up to 2 hours total. Of course little slower when running solo. Pretty trashed after this one, been a bit since I have gone longer at a quicker pace. Need to do these through the rest of October.  Followed this up with 20mins in the hot tub.  Need to start to focus on heat training to get ready for the heat in AZ at the end of the month and in November.

Total Weekly Numbers

Big week back after the disaster of travel last week.  Super tiring but that is to be expected for I did lose some fitness with taking that much time off, eating so poorly, and the stress of putting the house on the market, yes it was listed on Friday.  If you are looking for a place let me know!  20mins to Golden, 20mins to downtown Denver and 15mins from Boulder.  Pretty much the perfect location with trails out the door.  Hoping this week is the kick off to a bigger month in October so that I am somewhat ready to try and do what I want to do at Fatox 100 in November.  Let's keep it rolling!!!