February 2nd- February 8th

"In three words I can sum up everything I've learned about life: it goes on." - Robert Frost

Monday:

10 AM: 13 miles w/ 600ft of vert averaging 7:15pace.  Larger loop of Sterns, Link Lake, Rock Creek and CTC. Had 75-90mins on the schedule to made it on the long side since work was pretty mellow this morning and I had the time to get out. Felt super chill which the heart rate shows but the paces were solid which surprised me after the race yesterday, I felt a little beat up today. Another check mark in the training plan.

3 PM:  45 mins in the garage gym.

Warmup: Airbike, Crossover, and Mobility

30min EMOM
40sec jump rope
40sec hanging knee raises
40sec devil presses w/ 35lbs
40sec Russian KB swings w/ 55lbs
40sec butterfly sit-ups
1 min rest

-- 20mins in the hot tub right afterwards.  Need to focus on the heat training this week and next just incase it is hot at Black Canyon 50K mid-month.

Tuesday:  

6:30AM:  10.4 miles averaging 7:20pace.  Easy cruise again around the CTC, Sterns, ect before work this morning. I saw I was in meetings all day so wanted to get the run off my plate today early. It was actually a really nice morning out there this morning, I was expecting to freeze my ass off but it was perfect.

2 PM:  They opened a stretching/meditation room at work a few weeks ago.  Finally got in there today and spent 30mins doing a mobility routine in the middle of the afternoon.  Going to do this more often since I get to lazy to do it in the evenings at home.

Wednesday:

9:30 AM:  11.7 miles w/ 500ft of vert averaging 6:40pace.  

Workout Wednesday... workout was as follows:

20 min warm up

3k at half marathon effort
jog 1k recovery
6x1k at 10k effort with 3 min rest between each

20 min cool down

Veronica and Taylor joined me for this one which I am thankful for. I was ready to bail after the 4th 1K but they kept me in the game. Started at my work and warmed up jogging over to the Louisville Sports Complex which has a 1K trail with a small hill (40ft each lap) around the baseball fields. Perfect for this workout. Probably ran the 3K and 1Ks a bit hot which is why I wanted to bail after the 4th one but got through it. Hard fucking workout.

4:45 PM:  50mins VASA Lift class w/ Paula. Today’s focus was pull-up plus a bunch of accessory work to support pull-ups. Loved it….

Thursday:  

2:30 PM:  11.2 miles w/ 500ft averaging 7:30pace.  Easy cruise with Don and Taylor from work doing my longer loop around Link Lake, Sterns over to the hospital and back. Super chill the first half of the run then we dropped the pace about 30secs a mile the second half to follow what Don had in his training plan of being on the high end of Z2 the second half of the run. Great to catch up!!!!

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

Friday:

-- Took the day off work due to having to much vacation time saved up so had to burn some more.  First world problems I guess.

10:30 AM:  14.1 miles w/ 1000ft of vert averaging 7:30pace.  Easy lap of the Dirty Bizmark running by feel. Basically added on the few mins that I cut yesterday onto today's run. My legs are shot today, not a certain area just in general. Some throbbing the last few miles of the run when I would stop to take a photo but once moving the throbbing went away. Just a lot of miles for me the past 6 weeks for this old man. ;o)... Looking forward to an easy hour tomorrow.

Headed up to Staunton State Park to help support the overnight runners for the Running Up For Air 24 hour race.  This got me my Hardrock volunteer hours that I needed for this summer but I would have done it anyways.  This is year number 5 in a row of volunteering up here for this race.  Love this race and what it stand for along with Peter and Suffer Better.

Saturday: 

9 AM:  7.5 miles averaging 7:20pace.  Jetted down the hill after volunteering all night at RUFA early this morning to make the group run with the Boulder Track Club from MEND. Just a mellow loop but they were cranking a little bit. Then we spent an hour afterwards going over strength training for runners with the MEND staff. Fun morning!!!  Time to rest and try to get some sleep... 

Sunday:  

8 AM: 13.6 miles w/ 2000ft of vert averaging 8:40pace.  Joined the Boulder Track Club but forgot I had water duty today so my run was kind of split 3 ways. Made it really hard to get in the 30mins of effort so that did not happen and just ended up being a 2 hour easy run on all trails. Probably good I did not do some effort due to my right knee acting up. Every time I would stop either for a photo, bathroom, drive to the next location, my right knee would lock up and was some what painful. Once I got going again it would loosen up and be fine until I stopped again. Little bit of soreness in it as I am sitting here typing this now. Thinking I am getting a little bit of touch of runners knee. May need to keep an eye on the over the next week leading into Black Canyon next week.

Total Weekly Numbers

Another solid week of being right around 80 miles, 7th week in a row.  That will change this week with a mini taper heading into Black Canyon.  My right knee is not to happy with me right now but it is better than yesterday so think it is just a small tweak which I am not sure how that happened.  Started in the middle of Sunday's trail run so thinking I must have twisted it when landing on a rock weird or something, nothing sticks out that may have happened.  Oh well, manage it and move on.  Excited for a long weekend in the desert next weekend, it is much needed.

January 26th - February 1st

"I can't go back to yesterday- because I was a different person then." -Lewis Carroll

Monday:

--  Had to burn another vacation day at work due to having to much so hit the trail this morning after an early blood draw at the hospital in Boulder.

7:30 AM:  7.6 miles w/ 1400ft of vert averaging 10:40pace. Easy lap of Sanitas via Lion's Lair up and down. First tracks all the way up in about 2-3 inches of fresh snow. There was some drifting to break through as well the last 1.5 miles on top in a lot of areas of mid-chin level due to the high winds all morning (constant 15-20mph with 40mph gust). Character building this morning for the wind chill was below 0 when I started.  Sat in my truck for about 15mins getting myself mentally ready to deal the conditions.  The first 20mins were rough going into the wind up Sunshine Canyon but then it was a great morning after that once I got on Lion's Lair.  

3 PM:  48 mins in the garage gym

Warmup: Airbike, Crossover, Mobility

Seated DB Shoulder Press
12 @ 35lbs
10 @ 40lbs
8 @ 45lbs
6 @ 50lbs
4 @ 50 lbs

4 Rounds
10 DB Lateral Shoulder Raises @ 22.5lbs
10 DB Front Shoulder Raises @ 15lbs

3 Rounds
45secs Plate Upright Rows @ 25lbs
45secs Plate Steering Wheel @ 10lbs

4 Rounds
20 Single Leg V-ups
20 Bicycles
20 Russian Twists @25lbs
20 High Plank Knees to Elbows

-- 20mins in the hot tub right after lifting.

Tuesday:  

2:30 PM:  13.4 miles averaging 6:45pace.  Done from work over on 104th on the edge of the CTC.  Nice mile long road with a nice crush gravel trail running next to it, just back and forth on that section.  This was a very sneaky workout. On paper it looks super easy but they really started added up in the second set. Pretty wiped and stiff after this one but overall no issues.  Taylor jog over from his house and did the first one and half sets with me.

20 min warm up

3 sets of 30/60/90/120/90/60/30/ with equal recovery jog between each. These should be controlled but fast. no too concerned just want the body moving well, like you have power!
take 3-4 min between sets.

20 min cool down

--  Annual checkup today at the doctors, we decided based on family history that I will go get a heart scan to check out all the plumbing.  With my age, diet, and how much I exercise there should be no issues unless it is genetic which we will see.  More to come.

Wednesday:

9 AM:  8.75 miles averaging 7:30pace.  Easy run from work with Taylor and Veronica. Felt super chill but pace was good. Funny how the RPE is always off after a workout day. Mix of roads and trails out by Sterns Lake and back making a figure 8.  Lots of chatting about next month's trip to Phoenix and race goals.

-- Another day and another postcard... Yes Don, Paula and I will crew you at HiLo 100. 

Thursday:  

9 AM:  10 miles averaging 7:20 pace.  Easy cruise from work between meetings this morning. Finally a normal weather morning that was not freezing cold or super windy. Just cruised along not really looking at pace trying to keep the HR in the upper 120s. Stiff again afterwards, may need to up my daily carbs. Will try to remember to weigh myself tomorrow when I wake up since I forgot today.

3:30 PM:

Friday:

  -NOTE:  Weight check in: Forgot when I got up this morning... damn it. 

9:30 AM:  12.7 miles averaging 7min pace.  Fartlek Friday over at Davidson Mesa. Taylor and Veronica joined in on this fun. First one was more mellow than the last 3, sort of working into it. The 3rd and 4th one got a little spicy towards the end of them. I really enjoyed this one.

20 min warm up

4x8 min with the first 4 min being moderate(50k type effort) last4min being harder think 1 hr down to 10k effort of each interval, no rest between, roll right into the next one going back to 50K pace.

20 min cool down

--  Got another one in the mail from JT... took about 4-6 weeks to get here from Mexico. 

Saturday: 

8:30 AM:  10.1 miles w/ 700ft of vert averaging 8min pace.  Easy lap of Bear Creek Lake park with Don, Connor, Brandon, and Veronica. Super chill talking shit and plans for 2026. Always love these get togethers when we can make them happen. To much talking today that I did not take any photos like I normally do.

11 AM: 2 mile dog jog with Venus around the hood... 

-- Headed over to BPRUNCO to watch the beer mile at 4pm which will mark the end of the month long Burrito League.  Don won the beer mile and Matt won the month long Burrito League with 671 miles in 30 days, nuts.

Sunday:  

10 AM:  10 miles w/ 500ft of vert averaging 6:20pace.  This is the warmup/cooldow and the Old Man Winter 10K together. Did exactly 2 miles easy for the warmup then just rolled into the race. Did not run this 10K all out, kept it at about 90% until the last 2 miles then pushed a little harder to try and break 38. Final time was 38:07 but I keep telling myself it was a little long, which it was (6.4 miles). I always forget it is a little long (my 4th year in a row running it) and it is always a mind fuck for me the last half mile. Also no super shoes or bicarb today which of course would have helped the time.  Happy with the effort today considering I was planning on just jogging it. 9th overall, first old man.  

Paula ran the 5K and got a PR at the age of 55.  SO PROUD of her, she has been putting in the time and the training lately.  Excited for her year as well.

--  Finished book number 4 on the year.... way ahead of schedule right now but that will change, I usually don't read a lot in the spring once the weather gets nicer.

Total Weekly Numbers

Not a bad week.  With the race on Sunday it dragged down the overall mileage a bit this week due to no long run but there was 3 solid hard workouts this week with the race.  That is actually more intensity than I am used too and I really feel it this Monday morning as I type this out.  All good... one more larger week this week of around 80ish I think then a mini-taper for Black Canyon 50K on February 15th.  Still on the fence if I will race Mesa Half Marathon the day before the 50K or not, feel like I need to take advantage of being down there and getting it all in since I don't really have any goals for Black Canyon 50K.  Will need to decide this week.  Have a great week!

January Recap

 "I had reasoned this out in my mind; there are one of two things that I had a right too: liberty, or death; if I could not have one, I would have the other; for no man shall take me alive; I should fight for my liberty as long as my strength lasted." - Harriet Tubman

Seemed like a good quote for the times....  Solid month this month, only took one day off which was due to not being able to get out on a work day and did not feel like it afterwards.  Ready for the mornings to be a little warmer again so it is easier to get out before work but still have about 4-6 weeks before that will become regular again.  Let's see if I can keep this going through February.   Since there are only 28 days instead of 31 in February I am thinking maybe 300 miles for the month...  Doable I think as long as I don't miss a day again. 

January 19th- January 25th

"Sometimes opportunities float right past your nose.  Work hard, apply yourself, and be ready.  When an opportunity comes you can grab it." - Julie Andrews

Monday:

-- Day off work today for MLK day which of course created a lack of motivation for me.  Dragging my ass around the house all morning trying to get going waiting for it to warmup outside.

11 AM:  10.3 miles w/ 850ft of vert averaging 7:30pace.  Easy cruise on the Dirty Biz trails from the Coalton Trailhead. Headed west up the hill then cut over into Rocky Flats up that hill with a new trail (don't know the name of it yet). I knew this route would not be muddy from snow last night since it was all crushed gravel. Actually also love all the runnable hills as well on this route and close to home. Took me a bit to get moving today but a good run overall.

2 PM:  Walk 2 miles around the hood with Venus then went straight over to At VASA since I don't have a cable system at home to do these lifts.

Warmup: Rowing and mobility

Pullups
35 reps broken up as needed

Seated Cable Rows
10@ 110lbs
10@ 110lbs
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

Tuesday:  

Good reminder, need to slow down my easy paces I think..  To quote the great Frank Shorter from Michael Sandrock’s Running With The Legends, “I’ve always had a simple view of training for distance running: two hard interval sessions a week and one long run—20 miles or two hours, whichever comes first. Every other run is aerobic, and you do as much of that for volume as you can handle. Do this for two or three years, and you’ll get good.” (Also from Shorter, when you’re running with other people, “You go as slow as the slowest person you’re running with. If someone doesn’t like that, they should find another group.”).

--  After finding the quote above I skipped my run today... could not make it out and ended up taking a total day off today.  First one in about 5-6 weeks since right after CIM.  Of course it made feel super guilty and somewhat depressed in the evening at home.  Probably needed it anyways, I have been somewhat run down lately with all the stress in my life right now.  Just have to make it through this week at work to the end of Q3 and things will be better for a few months before shit hits the fan again at the end of Q4 in April.

Mood last night....

Wednesday:

2 PM:  13.4 miles averaging 6:30pace.  Workout Wednesday!! Took me a bit to get out of the office so this turned into a mid-afternoon effort at Davidson Mesa again. I really don't like running in the afternoons but at least the weather was perfect, 50 and sunny.

20 min warm up

3 sets of 5/3/2 min fast/90 sec easy between each and 3 min jog between sets.

20 min cool down

Killer workout, the first set was rough but then settled into the paces easily right under 6min pace. Honestly did not think I had a workout in me this week, just shows how weak the mind can be at times.

--  Got this in the mail today from CIM that I ran last month.  Super surprised!  Was not expecting anything at all.  Also got a postcard from Don as well.  It was a big mail day!  

Thursday:  

  -NOTE:  Weight check in:  173.2 lbs @ 9.2% bodyfat.  Been a bit since I’ve been on the scale, maybe over 2-3 months if not longer…. Gotta a little work to do but better than I was expecting. I was thinking and feeling like I was over 180.  I like to try and stay around 170 so we are right there, just would like that bodyfat on my scale to read under 9% though.

6 AM:  48min Garage gym session

Warmup: Skierg, Crossover, and Mobility

30min AMRAP- 30sec work/ 30sec rest
30sec Skierg
30sec DB Burpee to Deadlift w/ 50lbs each hand
30sec Pushup w/ 2 Mountain Climbers
30sec Alt DB Snatches w/ 35lbs
30sec Butterfly Situps

2:30 PM: 12.25 miles w/ 500ft of vert averaging 7:25pace.  Easy jog from work during the warmest part of the day. Waited to run in the sun and plus work would not allow me to get away this morning due to meetings anyways. Last warmer day for a bit, supposed to be a cold snap starting tomorrow through the weekend.  Pace was good today but legs felt dead today, no pop which is fine right now...

Friday:

7 AM:  48min Garage Gym Session

Warmup: Skierg, Crossover, and mobility

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

4 rounds
12 DB Flies @ 22.5lbs
12 Hand Release Push-ups

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

3x15 GHD Situps

2 PM:  10.1 miles averaging 7:35pace.  Bailed to the treadmill this afternoon due having some stomach issues and needed to be close to a bathroom, stopped multiple times to run to the bathroom during this run, not sure why today, never figured it out but got the damn run done.

-- These showed up today thanks to the Boulder Track Club.  They are sponsored by ASICS so they hooked me up with their high end carbon shoe to use in the next marathon in May.  Holy shit are they light!!! 4.95oz for size 11, mind is blown...... 

Saturday: 

8 AM:  15.5 miles w/ 1700ft of vert averaging 7:45pace on the treadmill again.  Yeah, 5 degrees with wind as a no go for me this morning. Mostly due to the wind chill. Did throw in a bunch of incline miles on the treadmill this morning to get some hill work in as well. Man I hate the treadmill for the most part but people watching at VASA is always fun and helps the time go by. Still don't understand all the makeup on the girls and all the shitty cologne on a lot of the guys. Guess I am turning into that grumpy old man. HA!

Sunday:  

8 AM: 15.2 miles w/ 1600ft of vert averaging 7:45pace.  Joined the Boulder Track Club this morning running from North Boulder Park up Chapman and back. Little bit more mellow than usual due to the cold (6 degrees at the start) and the snow packed/icy  roads, bike paths, ect... Of course came back faster than going out but overall kept it somewhat chill with the exception of the climb up Chapman, that spiked the HR some which is expected. Great morning out there!!

Total Weekly Numbers

Another solid week even with taking Tuesday completely off which of course I felt super guilty about.  This will be the 5th week in a row of being right around 80 miles on the week.  Did also skip some weight room time as well, need to be better about that but it has been hard to get it done after getting home from work or after my late afternoon jogs.  I have been going to work early so I can get off early to run in the sun which makes lifting before work hard as well.  Ready for March and some more mild morning temps.  

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.