September 1st - September 7th

“Absence, the highest form of presence.”- James Joyce 

Monday:

7 AM: 11.5 miles w/ 2600ft of vert averaging 10:30pace.  Lap of Green via Bear Canyon. Actually almost ran right into a huge bear when I came around a corner, maybe 3 feet or so between us. He ran off quickly and I couldn’t get my phone out fast enough for a photo. Legs are somewhat sore and tired now for sure. Been a solid 4 days and very pleased.  Had plans to lift this afternoon but just damn tired and spent the day running errands with Paula instead.

Tuesday:  

6 AM:  9.8 miles averaging 7:40pace.  Easy laps of Davidson this morning with the first lap in the dark. Sunrise is really starting to get later now. Legs started out stiff then loosened up then got stiff again the last 2 miles. Not surprised considering the past few days I have done vert that I have not done since before Western States.

---  Went to PT late this afternoon to get my calves dry needled to see if I could loosen them up some.  They are like rocks and even bent a needle when she tried to put it in.  Of course she got it and I was limping out of there sore as hell so no lifting this evening.

Wednesday:

6AM:  8.6 miles averaging 7:40pace.  Easy over at Davidson Mesa. Moved some of the workouts around the rest of the week. Calves were jacked this morning from the dry needling last night. She said these were the hardest she has seen them and actually bent a needle when she was trying to put it in. Was limping around last night and still some today, loosened up some about halfway through the run today so made the call on the run to move Friday to today, Hills to tomorrow and Thursday's run to Friday. Just need an extra day for them to calm back down before a workout day. Of course due to the calves being so sore, my hamstrings are as well. Should be good tomorrow, just going to focus on hydrating the rest of the day for sure.

Thursday:  

6 AM:  11.8 miles w/ 700ft of vert averaging 7:15pace.  Workout Thursday does not have the same ring to it as Workout Wednesday. LOL....

20min warmup
4x4min hills w/ moderate run down
3mins easy
15mins at marathon effort
20min cooldown

Calves felt so much better today than yesterday. Still a little bit sore but not limping around anymore and no issues on the run. Little bit slower on the marathon effort part than I would like but basically went by HR and not pace keeping it around 145-150. Could really feel the hills during the marathon effort, good mixture!

4 PM: 35mins Garage gym session- light legs

Warmup: Airbike, Crossover, and Mobility

Barbell Box Back Squat
10@ 135lbs
10@ 155lbs
10@160lbs
10@165lbs

Trap bar Deadlift
10@ 155lbs
10@ 175lbs
10@ 185lbs
10@ 195lbs

Single Leg Calf Raises
3x10 @ 25lbs each leg

Tib Raises
3x12 @10lbs each leg

Friday:

  -NOTE:  Weight check in:  Nope...

6 AM:  11.5 miles w/ 600ft of vert averaging 7:45pace.  Big loop from work using Sterns Lake, Link Lake, Rock Creek and Coal Creek trails. Had to run to work early this morning to sign some documents so just ran from there afterwards then home to work for the rest of the day. Kept it chill not looking at my pace but just feeling out the easy pace, had to pull myself back some because I have a way of slowly increasing speed over time.

11 AM:  1 hour at Koda Crossfit.  Joined Brett at Koda Crossfit as a bring a friend to the gym week. Might go back to Crossfit here after my 100 mile run at the end of the month, I really like this gym.

Warmup: Running, mobility and drills

Partner workout

4 Rounds
Run 400m together
30 Pullups splitting it between both people
20 DB Snatches - done together

-- We finished in 14:34 or so... miss these types of workouts.

--  Got to have dinner with this fool in Boulder tonight before he kicks some ass tomorrow at a 9 hour race in Longmont which of course he won by running 65 miles in 9 hours and 11 mins.  Yes it was a 9/11 race. 

Saturday: 

7 AM:  16 miles averaging 7:30pace.  Miles over at Davidson Mesa yet again. This trail should be what Cowboy 100 will be for the whole 100 miles which is why I have been over there so much. Ran into Ken who joined me for a few miles otherwise just cruised along. Things are looking good.

-- On another note super proud of Paula!!  She went really out of her comfort zone this morning and got the Devil on the Divide 22K done today.  Super great race where you are above 12,000ft for most of the run (around 10 miles).  Look at the text I get when she gets done, CLASSIC!  LOL...

Sunday:  

7:30 AM: 11 miles w/ 700ft of vert averaging 7:50pace.  Out and back from Rollinsville at 9,000ft with the Boulder Track Club. They did about 18-19 miles but I turned early to keep to the plan, I know I went a little over but wanted that 80 miles for the week. lol…. Feeling good for the most part, just a little tired.

 

 

On a different note, I’m 50/50 if I’m going to The Rut this morning for a few reasons. I keep thinking it’s only going to hinder Cowboy verses help, not looking forward to the long drive each way solo, and work has been a disaster lately, and not sure if I should take the time off. Need to decide by Wednesday at the latest.  

Spent the rest of the day fixing up the feet painting them all black so they match, watching the Broncos and having dinner with friends.  Good weekend!

Total Weekly Numbers

Another awesome week of training getting over 80 miles again, that is just under 500 miles in 6 weeks and things are mostly feeling good.  Very encouraging right now.  With that said as I am typing this up on Monday morning I have pulled the plug for sure on going to MT for The Rut.  It just was causing me to much stress with everything going on.  Instead I am going up to Steamboat this weekend to get in my runs and support my buddy Dan who is doing Run Rabbit Run 100 starting on Friday.  I owe him, he comes to support me at both of my Hardrocks and Western States without even being asked.  It is the least I can do in return.  I feel a huge stress lifted off my shoulders making that choice, I really want to set myself up for Cowboy and don't think doing 55 miles w/ 20,000ft of climbing 2 weeks before a flat 100 would be wise.  There were a few other reasons as well I won't get into on here.  Anyways, 1 more solid week of training before the taper starts!

 

Also still looking for a pacer for Cowboy 100.  If interested please reach out!!   

 

 

August 25th- August 31st

"I never regret anything.  Because every little detail of your life is what made you into who you are in the end." -Drew Barrymore

"Now is the accepted time, not tomorrow, not some more convenient season.  It is today that our best work can be done." - W.E.B. Du Bois

Monday:   

-- Rest day today.  Looked back on my log and the last full rest day was July 27 after pacing the Creede 100 all night the night before so it has been a bit. Might lift later though once I get home from work or maybe not.  We will see.

Tuesday:  

6 AM:  8 miles averaging 8min pace.  Easy cruise this morning at Davidson Mesa. Legs are not as good as I thought they would be. Not sore or anything just somewhat sluggish. Not sure if it is from the race or from a day off, they do this after a rest day too and that is the first day I have not run in a while.  Did not even lift yesterday either, full rest day.

4PM: 38mins Garage gym

Warmup: Skierg, Mobility, Crossover

21-15-9
Box Pike Handstand Push-up
Ring Dips
Pushups

-then-

4x15 GHD Sit-ups

Wednesday:

9:30 AM:  10.5 miles averaging 6:45pace.  5 min warmup/ 1 hour Progression getting down to 10K pace (sub 6min) / 5 min cooldown. This one was a good one. Slept in this morning so instead of doing it before work I snuck out of work mid-morning and got it done between work meetings. Felt good on this but did stop with about 5mins left in the hour Progression because I was on the verge of dry heaving so stopped for about 20-30secs to let the HR come down a little bit (was over 160 at the time) then picked up a little slower than I was going before I stopped. Other than that it was a great run!

4 PM:  35 mins Garage gym session- light legs

Warmup: Airbike, Crossover, and Mobility

Barbell Box Back Squat
10@ 135lbs
10@ 145lbs
2x10 @ 155lbs

Trap bar Deadlift
10@ 135lbs
10@ 155lbs
10@ 175lbs

3 Rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recovery 

Thursday:  

6 AM:  8 miles w/ 600ft of vert averaging 8min pace.  Super chill run from the Coalton Trailhead. Legs are somewhat smashed this morning from yesterdays run and lifting legs so it was expected. Just super chill to let things absorb from the past week. Energy is good though.

Friday:

7 AM:  14.1 miles w/ 900ft of vert averaging 9:20pace.  Little longer than planned. Lauren from Adidas who has been given me discounted shoes for the past few years wanted company on her long run this morning and of course I felt like I needed to keep her company due to everything she has done for me so joined her, yes I am easy to guilt into doing stuff. There was 5 of us total on this run.  Super chill for me but pushed her some, she ended up with a bunch of PRs on segments in Strava. LOL... Feeling good but to be honest it is somewhat hard to run this much slower than my normal pace, just does not feel natural.

Saturday: 

7 AM:  20 miles w/ 3500ft of vert averaging 9min pace.  Easy effort cruise from Sanitas trailhead in Boulder up to Gold Hill and back via the loop through Poorman's. Got to the General Store about 15mins after they opened and the cookies just came out of the oven, heavenly.... Had plans to add on Santias at the end of this run to get in more vert and miles but legs were hammered so called it. Awesome morning out there!

-- Followed this up with a 2 mile dog walk as soon as I got home as well.

Sunday:  

7:30 AM: 14 miles w/ 1300ft of vert averaging 8:20pace.  Sunday long run with the Boulder Track Club. Started out super easy for the first 5 miles then a little bit quicker in the middle and an easy finish.  Route was a combination of North Sky Trail and back through Boulder Ranch on the other side of HWY36.  I actually really liked this loop and may use it in the future.  Great morning out there! 

Total Weekly Numbers

Another solid week in the books for August even with actually taking one day completely off last Monday which was the only day I did not run in August.  Still on the fence if I will drive up to MT or not for the weekend of all The Rut races at Big Sky.  Pondering if it will help or hurt getting me ready for Cowboy 100 two weeks later which is the main goal of this fall.  Was also planning on starting Cyclocross racing this Wednesday night but Paula told me I am not allowed to get on a bike until after Cowboy due to the wreck I had last year that knocked me out all summer.  I get it but still....   Below are the stats of the week along with a few more photos I found online from the night 50k race we did last weekend.  Good times!!!

August Recap

 "To do something well is so worthwhile that to die trying to do it better cannot be foolhardy. It would be a waste of life to do nothing with one's ability, for I feel that life is measured in achievement, not in years alone."- Bruce McLaren

Solid month... not sure when the last time I hit this many miles in a month without a 100 mile race being included in those miles, maybe 3-4 years ago?  Few more weeks of moderate miles around 70 per week before the taper for Cowboy.  Also sitting at 2320 miles on the year so far.  3000 is in reach this year for sure.  

FYI I have been banned from the bike by Paula until after Cowboy 100.  Was planning on starting Cyclocross on Wednesday night and next week but was banned.  She is worried I will hurt myself again like last year before a big race.  I get it but not pleased about it. 

Also still looking for a pacer for Cowboy 100 on Sept 27th if interested.  The A goal is under the CR of 18:48, the B goal is to podium, and the C goal is just to finish my 3rd 100 of the year which I have never done before.

August 18th- August 24th

"To live is to choose.  But to choose well, you must know who you are and what you stand for, where you want to go and why you want to get there." -Kofi Annan

"Without goals, training has no direction."- Natalie Coughlin

Monday:   

6 AM:  8.2 miles averaging 7:45pace.  Back on the Front Range to the morning grind.  Monday shakeout with 2 laps of Davidson Mesa and 2 laps of Harper. Super chill but was really surprised on how good the legs felt this morning. Yes they were a little tired but not really sore at all. Seem to be absorbing this training cycle well so far.

4 PM:  37mins in the garage gym

Warmup: airbike, crossover and mobility

30 pull-up broken up as needed

DB bent over Rows
3x10 @ 45

3 rounds
10 band pull downs green band
10 DB pull overs @ 45lbs

3 Rounds
10 weighted GHD hyperextensions @ 10
10 GHD hyperextensions
10 GHD situps

3 rounds
10 DB bicep curls @ 20
20 cross-body curls @ 20
10 DB hammer curls @ 20

Tuesday:  

6 AM:  11.8 miles averaging 6:45pace.  Workout Tuesday does not quite have the same ring to it as Workout Wednesday but a day sooner this week due to a race on Saturday. Today was 20min warmup - 30min Tempo (around 6:30pace +/- 15secs) - 3min recovery - 5x1min hard/ 1min floats- then 20mins easy. Hell of a workout this morning and it went super well overall. Energy and legs were good for the most part. Did take a gel right before hitting the 30min tempo to get me through the workout without a bonk this morning.

4 PM:  30mins lifting.  Easy leg day over at VASA doing all the leg machines while Paula was on the treadmill. Decided I needed to get out of the garage gym this afternoon.  Followed this up with 20mins in the sauna there as well.

Wednesday:

6 AM:  10.2 miles w/ 1200ft of vert averaging 8:35 pace.  Easy lap of Springbrook and Gashawk from Dowdy Draw Trailhead. Did add an extra 2 miles doing an out and back on Community Ditch as well to round it up to 10 miles. Super chill for the most part but did speed up the second half of the run as I loosened up and of course there was more downhill instead of uphill.

4 PM:  35mins Garage gym session

Warmup: Rowing, mobility, and Crossover

4 Rounds
500 Row
5 Strict Pull-ups
20 Push-ups
20 Air Squats
20 GHD Sit-ups

This was a grinder.. loved it.

Thursday:  

6 AM:  9.25 miles w/ 600ft of vert averaging 7:30 pace.  Easy cruise on the Dirty Biz from the Coalton Trailhead heading west up the big hill then back and then up the hill to the north towards Superior. Calling this The Gate to Gate Run since there is a gate and the end of both of these sections. First half super mellow then started to feel good so cranked it up just a little bit the last 3-4 miles.

Friday:

  -NOTE:  Weight check in:  Nope... 

10 AM:  7.5 miles w/ 400ft of vert averaging 7:40pace.  Costco Loop plus some extra with 4x20sec hill strides. Ran with Taylor and Veronica. All three of us are racing tomorrow night, they are doing the 35K and I am doing the 50K so the conversation was all about strategy for tomorrow. Good times!!

Saturday: 

6:30PM:  31 miles w/ 2000ft of vert in 4:05.  Westminster Night Trail 50K put on at Standley Lake just a few miles from the house. The race started at 6:30pm so of course was not feeling all that great at the start with all the food from the day in the belly. Decided to go out somewhat harder for at least the first 10k to see who would go with me. Of course one dude did, and we pushed the pace for the first half marathon. As we were coming into the turn around at mile 13 he as me if I was playing mind games with him by going out so hard, LOL... Told him my plan as to do a tempo half marathon then cruise it in which I sorta did but I did push the pace for another 2-3 miles to keep the pressure on him after he left the turn around before me and he broke, started walking and cramping around mile 17 grabbing his hamstrings. I knew he would, he was only using aid stations, no handhelds or anything, and he was only drinking like a cup at a time since I was not giving him time to refuel by pushing the pace. I was carrying a handheld and my gels in my waist belt so I did not stop at most aid stations, just once per lap at the start/finish to refill the bottle. Needless to say I put 30 plus minutes on him by the finish and I just cruised it in after mile 17ish or so. I did break somewhat around mile 27 where I thought I was going to puke but was good, just slowed it down and jogged it in. PR for me in the 50K tonight.. 1st place... and Taylor won the 35K and Veronica won the women's 35K and Melisa got 2nd woman in the 35K.  Deathmarch crew had a good night.

Sunday:  

2PM: 4.2miles averaging 8:10pace.  Easy lap of Davidson Mesa and Harper Lake. Super chill, first 2 miles were rough but okay after that. Sure it is all due to the lack of sleep this weekend.

Total Weekly Numbers

Another solid week of over 80 miles, 3rd week in a row over 80 and 4th week over 70, capped off with a fun race that I was able to pull out the win and course record.  Looking forward to the coming down week, need it I think even though I am feeling pretty good this Monday morning as I am typing this.  Should be in the 60-70 mile range this week, then 2 more bigger weeks before the taper for Cowboy.  

Still looking for a pacer for Cowboy 100 on Sept 27 if interested!!  Just need to be able to do 9-10 min or so miles for 20ish miles. 

August 11th- August 17th

"Either you deal with what is the reality, or you can be sure that the reality is going to deal with you." - Alex Haley

“It’s time to kind of dig myself in a hole the next four weeks, and then dig myself out of it with two weeks to go.” - Clayton Young

The second quote by Clayton Young is exactly what I have been thinking the past few days.... so timely coming across this quote.

Monday:  

10 AM:  7.6 miles averaging 8min pace.  Took an hour break mid-morning from work since I got here early for a quick shakeout jog around the Tech Center. Legs really had no turn over today, just damn tired which is expected. Foot and groin issues feel better afterwards, for now, guess we will see later today if it helped or not. Super chill of course.

Tuesday:  

6 AM:  9.4 miles averaging 7:15pace.  Easy 3 laps of Davidson with some strides thrown in during the second and third lap. Finally starting to feel like myself again, still got some niggles but they are much better than they were Sunday afternoon.

This was in one of my morning news letters this morning from Mario Fraioli.  SO GOOD and SO TRUE!

"A topic I’ve been thinking a lot about recently is the difference between being interested in something versus being committed to it. This is top of mind right now as I have athletes preparing for the fall marathon season and I’ve been kicking off a few conversations of late with some version of the following question: Are you committed to this pursuit, or are you merely interested in it?

It’s a jarring inquiry that sometimes leads to an awkward silence. But more often than not, however, I get a follow-up along the lines of, “What do you mean by that?”

Well, here’s what I mean by that. The person who is interested in hitting the PR, or getting the BQ, or crossing the finish line, whatever it is, will put effort in when motivation is high and/or it’s convenient to do so. This means the occasional heroic effort but also inconsistency and insecurity along with it. When the ride gets bumpy things tend to go off the rails and getting back on can be a challenge, if not impossible. With these folks dedication often falls by the wayside when that initial burst of motivation fades away, the work starts getting hard, life gets busy, or some combination of those things. They can take it or leave it.

The committed ones, however, prioritize the pursuit and decide from the outset to follow through no matter what comes up along the way. The effort is consistent but never crazy. They carry a quiet confidence that it’s all going to work out. This involves showing up on days they don’t feel like it, making adjustments when plans go sideways, and keeping the main thing the main thing when distractions threaten to derail them. They’re in it for the long haul.

So be honest with yourself, whether it’s a race, a project you’d like to get off the ground, one of your relationships, or something else you’ve told yourself that’s important: Are you committed, or are you merely interested in it?"

4 PM: 40mins in the garage gym

Warmup: Airbike and Crossover

Bench Press
10 @ 95lbs
10 @ 135lbs
2x5 @ 155lbs
2x3 @ 165lbs
2x1 @ 175lbs

DB Flies
3x10 @ 25lbs

Ez-bar Skull Crushers
3x10 @ 57lbs

Ab-Wheel rollouts
3x10

Wednesday:

6AM:  12.4 miles averaging 6:55pace.  Workout Wednesday... 20min warmup/ 20min at steady state (6:30-6:45 pace)/ 3mins easy/ 6x2mins w/ 2min floats @ 10K effort (6min pace)/ 20mins cooldown...

This was a doozy... I really enjoyed this workout and the legs felt good today. Foot was good this morning before the workout but sore afterwards. Good that I wake up in the morning and the foot is a little bit better everyday even though it gets sore after running. Progress...

Really starting to notice that sunrise is getting later and later in the mornings now.

-- Dirt Circus that Donnie and I went to last Saturday just sent out a bunch of photos they took.  It was a good time, sign up next year.  I won about $200 worth of Smartwool socks.  Most people win something.

4 PM:  31mins in the garage gym-light leg day

Warmup: Airbike, Crossover and mobility

Box Barbell Back Squats
3x10 @ 135lbs

Barbell RDL
3x10 @ 115lbs

Single Leg Calf Raises
3x10 @ 25lbs each leg

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

-- Venus does not seem to be a fan of ice bandannas.. yes it is filled with ice and wet, Paula just used it on her run in 98 degree weather.

Thursday:  

6 AM:  8.1 miles w/ 600ft of vert averaging 8min pace.  Easy from the Coalton Trailhead up the hill and back then up the other hill to the north and back. Super chill for it was a very high gravity morning. Took most of the run for things to flow. Just one of those days.

4 PM:  Garage Gym 40mins

Warmup: Airbike, Crossover, Mobility

Seated DB Shoulder Press
3x10 w/ 45lbs

3 Rounds
10 DB Lateral Raises w/ 25lbs
10 DB Front Raises w/ 15lbs

3 Rounds
30sec Plate upright rows 25lbs
30sec Plate steering wheels 10lbs

3 Rounds
20 Single leg v-ups
20 Bicycles
20 Ball Russian Twist 25lbs
20 High Plank knee to elbow

Friday:

6 AM:  5 miles w/ 1300ft of vert averaging 11min pace.  Mostly an easy lap of Santias. Did kind of push up the ridge a little bit hard hitting the summit in just over 22mins which I think is the 2nd fastest I have done it. Opps.... Super chill coming down. 

Had coffee with a good friend and picked up about a 50 pairs of ASICS trail shoes for the Boulder Track Club afterwards to take up and give away at camp this weekend in Granby. Each person is getting 2 pairs, BTC hooked us up! Always cool to compare to my Speedlands.   Leaving around noon to head up to Granby.  

10AM: Walk 1.8 miles in 30mins.  Quick dog walk with Venus before hitting the road.

Saturday: 

7 AM:  27miles w/ 3200ft of vert averaging 9min pace.  At Snow Mountain Ranch in Granby at 9000ft. Cut it a little short (was supposed to do 5 hours, this was 4 hours) but longer than last week… getting there! Ran 1 hour before the group run, then joined them for about 8ish miles then finished it out solo on some un-maintained trail with some bushwhacking involved. 200g of carbs, 5g of fat, 15g of protein during the run. Need to be better, even got dehydrated even though it was only 65 at the hottest, I know better at altitude, just been a while since I have gone long above 8000ft.  The rest of the day was spent recovering and napping in the van before the group dinner this evening.  And yes, I am the old guy of the group... sigh.... 

Meanwhile at home... I am jealous... LOL

Sunday:  

9 AM: 14.5 miles w/ 1700ft of vert averaging 8:50pace.  Last day in Granby. Ran the Frazer to Granby trail with the group hanging back verses going out with the front 3 guys like usual, of course they only did 8 miles yesterday verses my 27. lol. Good week!!! Super pleased!!  

Total Weekly Numbers

Another solid week of over 80 miles with some good effort in there as well.  Still managing the plantar fasciitis on the right foot.  Not getting worse and seems a little bit better every morning when I get out of bed.  Just hoping to get through the next 2-3 weeks without a flare up then hopefully it heals some more during the taper before the 100.