January 12th- January 18th

  "You don't get choose how you're going to die or when.  You can only decide how you're going to live. NOW." -Joan Baez

Monday:

6:30 AM: 8.1 miles averaging 7:30pace.  Easy cruise before sunrise from work and around the Tech Center. About the only time I had to get out today due to work meetings all day. Could go out this evening but plan on lifting then. I would rather run first then lift later verses the opposite.

Tuesday:  

6 AM:  48mins in garage gym, Shoulders and core

Warmup: Skierg, Mobility, and Crossover

Seated DB Shoulder Press
3x10 @ 40lbs

3 Rounds
10 Lateral Raises @ 22.5lbs
10 Front Raises @ 15lbs

3 Rounds
30sec Plate Upright Rows @ 25bls
30sec Plate Steering Wheel @ 10lbs

3 Rounds
20 Single Leg V-ups
20 Bicycles
20 Russian Twists @ 25
20 High Plank Knee to Elbow

J-Curls on a slant board
3x10 @ 45lbs

2:30 PM: 10.1 miles w/ 500ft of vert averaging 7:25pace.  Easy cruise in the afternoon from work doing the hill sprints on the hill by Sterns Lake, good hill for anything under 2 mins or so. No issues or anything, pretty uneventful jog.  

Spent the whole jog really thinking what I want to do in 2026, as much as I would love to do it all I just can't $ wise and physically.   I had this all typed out earlier today: Last day to decide if I am going to Cape Town, South Africa or not for the World's Age Group Championship in the Marathon.  After a lot of debate both internally and with Paula, I have decided to let this one slide and not go against Paula's suggestion.  It is just out of my price range (about $5K for less than a week) with everything else we have planned this year and a wedding next year.   I could not justify taking away funds for our wedding next year.  All good to be honest, I don't think I would do very well with only being there for 4-5 days and the time change/jet lag.  It would take me longer than a day or two to get used to the time change.  Also Tahoe 200 is two weeks later.  The training for these are just so different and not really compatible, plus I would still be jet lagged at the start of Tahoe from the trip.  Just to much on the plate already... Going to try and find a marathon this fall that I can try to run fast again to qualify for New York in 2027.  Think that will be the plan along with a return to Fatox 100 to get my Course Record back that was broken by a minute in 2025.

But without me knowing it Don and Paula with the help of Tasha got my entry into Tahoe 200 deferred to 2027 for the second time and I was able to get a full refund on the expensive house we rented in Tahoe for everyone.  Holy cow what a surprise so I pulled the trigger and I am going to Cape Town to race in the Age Group World Championship.  I look forward to getting my ass handing to me but I am going all in on this.  LFG!  

Wednesday:

9:30 AM:  10.4 miles averaging 6:35pace.  Very solid workout today.  Going sub-6 on the 5min intervals was not as hard as it has been the past few weeks so some very good positive progress.  Heart rate did get pretty high on the last one at 164 but that was also hitting at sub 5:30 pace on some of the 3rd rep so not surprised.  Super pleased!

20 min warm up

3x5 min fast/5 min float think half marathon effort on fast and 50k effort on float

20 min cool down

5 PM:  1 hour Garage gym session

Warmup: Airbike, mobility, and Crossover

Walking Lunges

3x40 @ bodyweight

Box Back Squats

12@145

10@155

8 @165

6 @175

4 @185

Barbell RDLs

12@115

10@125

8 @135

6 @145

4 @155

3 rounds

20 Box Stepovers @ bodyweight

10 Box Jumps

Single Leg Calf Raises

3x10 @ 35 each leg

Hexbar Deadlifts

3x10 @ 165

Thursday:  

  -NOTE:  Weight check in:  Nope... need to get back to this so I at least know where I am.  I just have been going by "As long as my jeans still fit" way of checking my weight.

9 AM:  6.75 miles averaging 7:25pace.  Had to switch Friday and today's run, this was all the time I had to get out today between some meetings. I have tomorrow off work so much more time to go longer on some trails hopefully. Of course the legs are tired from yesterday but all good.

Friday:

10 AM: 9.1 miles w/ 1800ft of vert averaging 9:20pace.  Had the day off work today so an easy cruise on the Mesa Trail.  Of course, the uphills are not "easy" but the overall vibe of the run was easier.  Dragged my feet to get started but once I got going things clicked into place.  Awesome to get out there when I had the day off work today. 

 --- Headed to the HiLo lottery party this evening and the only one of our group of 12 to get in was Don who got a pro spot a few weeks back.  Such a bummer... was shocked that not a single one of the 4 girls with over 60% each got in. 

Saturday: 

10 AM:  14.2 miles w/ 1000ft of vert averaging 8:40pace.  Easy lap of Dirty Biz loop with Donnie this morning.  Super chill catching up on life stuff, ect...   Started super cold at 15 degrees with wind but was perfect for running at the end at 40 degrees, sunny and no wind.  Awesome morning out there!

Sunday:  

8 AM: 20.25 miles w/ 1100ft of vert averaging 7:10pace.   Joined the Boulder Track Club for 12 miles then another 8 solo afterwards.  Of course, running with them I run faster than I do by myself which is why I joined them but once I get into a rhythm I am good at keeping it which I mostly did when solo.  Usually, I am wiped after a run like this but not today.  It is coming back.  Super pleased today. Flyby of Rebecca as she was out there on her bike.   Rest of the day was running some errands with Venus.

---  Oh yeah, this happened today as well...  Should be a nice long slog through the mountains a few weeks before Hardrock to get ready. I am so dumb sometimes.  A 50K with 19,000ft of vertical, all off trail with a 19 hour time limit along with only a 20% finishing rate.  Good times!

Total Weekly Numbers

Another good week in the bag.  Starting to hit the paces again that I was before CIM on Wednesday.  That felt good to be somewhat back there again.  Overall feeling good for I am not a sack of shit after my long runs like I used to be which I think is a sign that I am getting more fit.  Few more weeks of harder training before a mini taper for Black Canyon 50K mid-Feb.  No real goals there but to go and enjoy the desert.  Came across this poem below which I love and had to share.

To find out.

I run to find out who I am. 
I run to find out who I might become.
I run to find out who else understands me.

I run to find out what's possible.
I run to find out what's true—and what’s not.
I run to find out what I think.
I run to find out what I’m made of.
I run to find out what you’re made of.

I run to find out where my mind will go.
I run to find out where this trail leads.
I run to find out where that road ends.
I run to find out where I belong.
I run to find out where my limits lie.

I run to find out when to push ahead. 
I run to find out when I should let go. 
I run to find out when I’m ready.

I run to find out why the world is the way it is.
I run to find out why I can’t stop doing this to myself.
I run to find out why I keep coming back for more.

I run to find out how to be present.
I run to find out how to stay calm under pressure.
I run to find out how to believe in myself.
I run to find out how I show up when things get hard.
I run to find out how fast I can go.

I run to find out everything I need to know.

-- By Mario Fraioli

January 5th- January 11th

"Words are, of course, the most powerful drug used by mankind." - Rudyard Kipling

Monday:

6 AM: 48mins in the garage gym before heading back to the office and the routine.

Warmup: Airbike, Crossover, and mobility

30min EMOM
30 sec Jump Rope
30 sec Hanging Knee Raises
30 sec Devil Press w/ 35lbs
30 sec Russian KB Swings w/ 55lbs
30 sec Butterfly Sit-ups

2:30 PM: 11 miles averaging 7:45pace.  Easy laps over at Davidson Mesa this afternoon, did not realize the wind forecast for the afternoon, I mistakenly only looked at the temps that were forecasted. The wind was whipping hard out there. Into the the wind I was hitting 140 plus heart rate at 8-8:30pace, I was working. Coming back it was like I was being pushed. Wind gust were up to 60-70mph and sustained around 30mph.  Also watched a grass fire break out from on top of the Mesa over by 287 about 2-3 miles away, it blew up quick, but they also got it under control quickly too. One of the more miserable runs I have done in a while.

Tuesday:  

2:30 PM:  9.5 miles w/ 500ft of vert averaging 7:25pace.  Easy afternoon run from work to the hill behind Sterns Lake and back.  Waited until the wind died down some before getting out which was the right call.  It was a great afternoon out there.  Did 4x20sec hill sprints in the middle of the run as well.

-- 20mins in the hot tub when I got home as well.

Wednesday:

9:15 AM:  Took the day off work because I was maxed out for vacation time so waited for the perfect temps outside.  Still have to take off 2 more days this month so I keep earning my monthly vacation time.  Going to have to take 3-5 days off a month so that I can keep earning time all year, not a bad problem to have, especially as the weather starts to get better in March/April.

10.5 miles averaging 6:55pace.

20 min warm up

2x5 min HARD 9/10 rpe with 3 min rest between each

5x2 min HARD 9/10 RPE with 2 min rest between each

20 min cool down

Done over at Davidson Mesa with Taylor and Veronica.  Basically, we did the warmup and cooldown together and did the intervals at our pace using the rest to come back together to start the next one together.  Was shocked that Taylor was able to hang the whole workout with me, usually I drop him after the first few intervals, he is getting fitter for sure and should set him up well for Black Canyon 50K next month.  Could end up being a good race between the two of us at Black Canyon next month, he is motivated to beat me but he forgets that I am 15 years older than him too.  LOL...  Today was hard but was not completely wiped after this like I used to be so that is positive!

2:30 PM: Walked 2 miles in 32mins with Venus before lifting.

3 PM:  1 hour in the Garage gym

Warmup: Airbike, mobility, and Crossover

Walking Lunges

3x40 @ bodyweight

Box Back Squats

10@135

10@135

10@145

10@155

Barbell RDLs

4x10 @ 125

3 rounds

20 Box Stepovers @ bodyweight

10 Box Jumps

Single Leg Calf Raises

3x10 @ 35 each leg

Hexbar Deadlifts

10@155

2x10 @ 165

Mobo Board

2x10 each leg

Thursday:  

2 PM:  11.25 miles averaging 7:50pace.  Finally got out mid afternoon from work, hate waiting this long but at least there was a break in the weather during this time. Rain/Snowed all morning and forecasted to start snowing again this evening. Super sluggish run due to yesterday's workout but got better as it went along. I was planning only doing 45mins or so and cutting it short but kept feeling better and better so was able to complete the whole run. Glad to get it done and not have to do extra on Friday.

Friday:

-- Woke up this morning to this email, it is now official and I have until January 14th to make up my mind if I am going or not.... Just wish it was not so close to Tahoe 200.  Woke up to 6-7 inches of snow, glad I got in that longer run yesterday afternoon.

9:30 AM:  42min Garage gym session

Warmup: Skierg, Crossover, and mobility

3 rounds
10 DB Incline Press @ 40lbs
10 Bench Dips

3 rounds
10 DB Flies @ 22.5lbs
10 Hand Release Push-ups

3 rounds
10 Ez-bar narrow chess press @ 57lbs
10 Ez-bar Skull Crusher @ 47lbs

3x15 GHD Situps

3 PM: 5.2 miles w/ 600ft of vert averaging 7:45pace.  Easy jog on the treadmill at VASA on the rolling hills program while Paula was doing her bike workout. Good reminder on how much I hate the treadmill.

-- Finished the first book of the year today.  Gotta keep that ball rolling, the next one I started is over 1000 pages since the sold the first 4 books of a series as one on my Kindle so do I add that as 4 books or just as 1?  First world problems. 

-- Also got the first post card of the year to start filling up the post card board for 2026.  Thanks JT!

Saturday: 

6 AM:  10.5 miles w/ 2100ft of vert averaging 11min pace.  Joined the large group to do Mount Santias sunrise run for Veronica's birthday. Up and down Lions Lair then I added on a few more on Anemone to get in the 2 hours. Awesome morning out there.

Sunday:  

7 AM: 19.4 miles w/ 700ft of vert averaging 7:20pace.  Showed up to the Boulder Track Club Sunday run early to get in 40mins before hand easy then joined them for their 14ish mile run. Of course coming back was all steady state effort with them, always is. Had to cut it about 30mins shorter than I wanted too because I had to get to Lyons at 11am to look at a wedding venue, don't need Paula mad at me for being late.  Spent the rest of the day looking at a few wedding venues too, 3 of them.  SO EXPENSIVE!!!

Total Weekly Numbers

Another solid week in the books.  Felt like I was reaching a bit this week but never broke so that is good.  Was surprised that the weekend runs did not wipe me out and was able to function the rest of the day on Sunday to tour a bunch of possible wedding venues.  Usually after a harder Sunday run I am mostly worthless the rest of the day.  So I will take that as progress..... If interested I am thinking of a run up to Gold Hill and back next Saturday the 17th.  I am craving a chocolate chip cookie from the General Store up there.

2025 Year in Review!!!

"Don't live the same year 75 times and call it a life." - Robin Sharma

"For last year's words belong to last year's language, and next year's words awaits another voice."     -TS Eliot in "Little Gidding"

Really love these quotes.  Guess it is time to put together some sort of year in review just for my record to look back on in the years to come.  So here we go yet again.

Great running year this year.  I basically hit all of my "A" goals in races except for Western States where I hit my "B" goal.   Did get a couple of wins this year so that is always positive as well, actually hit more wins and podiums this year than any other year so far.  I know those will get harder and harder to come by every year as I get older and the field gets younger and faster so I am actually shocked on what I pulled off this year on my 50th year.

Training: Less overall hours spent but lots more mileage running this year.  Did not even come close to the 800 plus hours I wanted this year but that happens when you are running flatter and faster stuff verses slogging through the mountains all the time.  I also barely touched my bikes this year, that needs to change for sure.

How does that compare to the past years?  Well this is an interesting view of the last 18 years.  Lowest hourly year in a while even though it was one of my highest running mileage years ever.  The colors below match up to the colors in the chart above.  Just a note, I ran my first ultra in 2007 before I started using this log to track training so that means I am going into my 20th year of running ultras, that blows my mind.

Here is the total ski days for this year.  Bad year on the sticks for the 2nd year in a row.  Doubt I will be better next year, just not in the plan to doing any ski racing.

Races:

Big year running races but not so much of anything else.  Not quite the 30 plus events that I normally partake but not bad at 19 events which were all running.  

Here is an interesting view of my race mileage this year from my spreadsheet.  All running this year which is not surprising with three 100 milers this year.   Nights in the van goal was 40 on the year which I did not get and super disappointed in myself on that front.  Returning to the office in May really put a damper on that.  Need to make it more of a priority in 2026 for more weekend trips to get closer to that number.  One positive thing about the van is I drove it basically coast to coast this year.  Went to Outerbanks and back on the east coast and to Tahoe and back for Western States camp.  Not quite coast to coast but damn close.  Also the stupid goal of doing 1000 laps around the open space by the house, gave up on that in May.  That is was a dumb idea and boring.

2025 Races/Events

Resolute 5K 1/1/25 (17:58 - 3rd overall)

3W Winter Series#2 5K 1/11/25 (18:34 - 2nd overall)

Prairie Dog Half Marathon 1/26/25 (Race was cancelled due to weather)

Old Man Winter Combo 2/1/25 (Good times as always!)

Running of the Leprechauns 10K (36:22 - 2nd overall)

Blackbeard's Revenge 100 3/22/25 (16:55:19 - 1st overall)

Quadrock 25 5/10/25 (4:35:51)

Samson's Revenge 27K 5/17/25 (2:16 - 2nd overall)

Colfax Marathon Relay 5/18/25 (16 miles in 1:48- Good Times!)

Western State Camp 5/24/25 - 5/26/25 (Good times!!)

Western States 100 6/28/25 (22:42:46- 58th)

Dirt Circus Boulder 8/9/25 (good times!)

Westminster Night Trail 50K 8/23/25 (4:05:19 -1st)

Crew Dan at Run Rabbit Run 100 9/12 (Good times!)

Cowboy 100 9/26/25 (16:31:36 -1st overall and course record)

Pace Neal at Javalina 100 (Good times!)

Turkey Trek Half 11/22/2025 (1:19:25 - 1st overall)

Broomfield T-Day 10K 11/27/2025 (35:39 - 3rd overall)

CIM Marathon 12/7/2025 (2:37:05 - 1st in 50-55 age group)

Books:  

24 books this year which was the goal.    All over the place on my books with no real theme which is normal for me. I just read whatever catches my eye.  Kept the same goal this year with a goal of 24 or 2 per month.  Best book of the year???  I really enjoyed American Kings* about the quarterback position from high school all the way up to the NFL.

2025 Books Read 

1. White Horse*

2. Quiet the Noise

3. Yellowstone Standoff*

4. Yosemite Fall*

5. Arches Enemy*

6. Mesa Verde Victim*

7. Canyonlands Carnage*

8. Saguaro Sanction*

9. Death Valley Duel*

10. Endangered*

11. Dead Mountain*

12. Damaged*

13. Can't Hurt Me* - Reread

14. Arisen: Operators, Volume 2- Pipe Hitters

15. Blitzed: Drugs in the Third Reich*

16. Second Sunrise*

17. The Pledge

18. One Second After*

19. One Year After*

20. The Final Day*

21. The Endurance Artist*

22. American Kings*

23. The Running Ground*

24. Cry Havoc: A Tom Reese Thriller*

Review of Goals for 2025:  

Another hit or miss year on my loose top 10 goals that I laid out last year....  

1. Go all in on Western States 100 - gave it my best shot and got engaged
2. Read 24 Books - barely got it done finishing #24 mid-Dec.
3. 40 nights in the van - fell 14 nights short.
4. Weekly Blog post again, might change the formatting - done, should I change the format?
5. Sky Dive-- someday. - done in Moab for my 50th birthday
6. 2 or more races over 100 miles - completed 3 of them this year, winning 2 of them.
7. Average one summit a week - fell 13 summits short... damn it.
8. Backpacking on the Colorado Trail for 3-7 days - forgot about this goal.
9. Run the 0.6 mile loop by the house 1000 times in 2025 - stupid thought last year will not repeat this.
10. At least 1-2 Gravel Races - to much running this year, barely touched the bikes 

Goals for 2025: 

Of course there is some rollover from last year but they can be repeated year over year, especially the travel ones.  This of course does not include any work, family, or relationship goals... this is just strictly goals as they relate to this blog.

1. Run over 3000 miles again this year but also bike over 1000 too.
2. Read 24 Books
3. 40 nights in the van
4. Weekly Blog post again, might change the formatting depending on feedback
5. Race over 25 times.
6. 2 or more races over 100 miles
7. Average one summit a week
8. Backpacking on the Colorado Trail for 3-7 days 
9. Work on getting my Ultrasignup results over 100 results- currently at 90
10. At least 1-2 Gravel. MTB, or Cyclocross Races

2025  in Pictures  (Chose at least 1 photo per month which was super challenging and did not happen.  Most of the months have 2 or more photos below.  Just to hard to decide. And yes, I tried to have that at least one other person is in the photo with me.  You can go through the weekly posts to see a lot of photos from the year)

Have a Happy and Safe 2026!!!!!