March 2nd- March 8th

"When I was a boy and I would see scary things in the news, my mother would say to me, 'Look for the helpers.  You will always find people who are helping.'" -Mister Rogers

Monday:

9:30 AM: 11 miles w/ 700ft of vert averaging 7:50pace.  Easy loop from the house that had trails and road. Across neighborhood and the dog park to Indiana, up Indiana, down 128 and back home via Simms and Walnut creek trails. Used to do a bunch of different variations of this loop a lot when I worked remotely 100%. Kept it chill pulling back the reins now and again.

4:45 PM: 51 mins VASA Lift class with Paula... Lots of front squats and all leg work.

Tuesday:  

--  My dumb ass forgot my running shoes today so the normal run from work will not be happening today.  What I get for cleaning out the van for Paula to use in OK this coming weekend.  Sign.... Will try to leave work early today and finish the day at home sneaking in a run this afternoon.  We will see if I can or not as the day progresses.  I had the perfect window this morning between meetings... damn it.

2 PM:  9.4 miles w/ 500ft of vert averaging 7:45pace.  Took off after lunch to finish the day working from home and sneaking out for my run. Neighborhood loop from the house. Sluggish today but felt better after the hill strides to finish out the run. Like they woke my legs up some even though they were not very fast.

Wednesday:

7 AM:  15.6 miles averaging 6:35pace.  That was not as rough as what I built up in my mind before hand. LOL... anyways did stop a few times during the intervals to pee or at the end of the loop to get a drink, put a bottle and gels at the start of the loop.  Ended up taking a gel before each 5 mile interval and went through a bottle of Precision, total carbs during the work out was 105.  During the cooldown my left hamstring locked up, stretched afterwards a little bit but still bothering me as I am sitting in the office typing this.  Feels like a Charlie horse in it the belly of the muscle.  Hopefully it will feel better before this afternoon's run otherwise I will cut it and move it to another day.

20 min warm up

2x5 miles at marathon effort with 3 min rest between each

20 min cool down

3:30 PM:  Cut the afternoon run to let the hamstring loosen up some.  Instead did 20mins in the hot tub followed by 45 mins in the air boots in the evening before bed.  Will do the same for the next few days.

Thursday:  

6:30 AM:  8.2 miles averaging 7:50pace. Easy cruise from work around the Tech Center and Stern's Lake. Super chill to test the hammy. Even did not stretch before because I was worried that stretching might aggravate it. I would give it a C or B- as a grade, much better than after the workout yesterday but not 100%. Just like someone is pushing in the belly of the muscle.  Followed up with hot tub in the evening again.  Paula left today for OK in the van to do a 12 Hour Adventure Race in Tulsa.

Friday:

-NOTE:  Weight check in:  169.6 lbs w/ 8.2% bodyfat.  Have not weighed myself in months so wanted to see where I was.  Been a bit since I can remember seeing a number under 170.

10 AM:  8 miles averaging 8min pace.  Easy cruise around the hood from home since I am working from home today. Nice and snowy/icy out, snowed about 7 inches throughout the day. Fell twice in the first mile on slick concrete, re-tweaking the hammy a little bit so just took it slow the rest of the run. My watch quit talking to my HR monitor and is getting worse. I ordered a new watch that should arrive on Tuesday sometime.  Still happy with how long this watch has lasted, 5 years of me abusing it. 

Saturday: 

8 AM:  13 miles averaging 6:35pace.  Kept it on the road today due to the 7 or so inches of snow we got yesterday. Assuming everything is muddy today. Workout is:

20 min warm up

8x1 mile at marathon effort or just under with 1 min rest between each

20 min cool down

This got a little spicy for me today for some reason. Kept it all on the road by work where I knew there was a one mile stretch I could just go back and forth on. The miles bounced between 5:50- 6:05 pace... Hamstring held up.

1 PM: Walk 2.3 miles around the hood with Venus since Paula is in OK doing a 12 Hour Adventure Race this weekend.

2 PM: 6.7 miles averaging 7:25 pace.  Make up double from Wednesday when my hamstring was bothering me. The point was to do this on the same day that I did efforts which I did this morning as well so figured it was a good day to make it up. The 30sec fast was not as fast as I wanted but did pick it up. Just did not have super good turn over during them for whatever reason. Tired legs and windy outside this afternoon.  Hot tub again afterwards.

20 min easy
10x30 sec fast/30sec easy
20 min easy

Sunday:  

8 AM:  16.25 miles w/ 900ft of vert averaging 7min pace.  Watch finally quit working this morning so ran with no watch. Tried to use my bike computer but kept hitting the buttons in my belt turning it off. Manually entered the time and distance from someone else's watch. Legs were rough today, tired. Could feel yesterday's efforts but otherwise good. Probably would have been under 7min pace for the whole thing if we would not have pulled up the last 3 miles, we were cranking for most of it but I honestly did not know until the end when we pulled up, no idea on HR. Good morning out there today, better than expected.

2 PM: Walk 2 miles with Venus again... feels good to walk after the hard run this morning.

Total Weekly Numbers

Much better week than I thought it would be considering the hamstring strain I have been nursing a lot of the week which is still there.  Of course missed out on a couple of weight room sessions this week but that is fine, those are just on there for maintenance anyways. Next week will be a little bit lower in the 70 mile range I think with the Salida Marathon on Saturday, will do a mini taper.  Plan is just to use it as an easy long run right now.  I signed up for it as part of the Tahoe 200 build up since I moved that to 2027 it will just be for fun, so I say now... always hard just to do a race for fun and not actually race when I pin a bib on.... sigh.  Last thing I want to do is blow up my marathon build up with Salida and the Big Alta.

February 23rd- March 1st

"Why am I trying to become what I don't want to be.... when all I want is out there, waiting for me the minute I say I know who I am."- Arthur Miller, in "Death of a Salesman"

Monday:

10:30 AM: 9 miles averaging 7:35pace.  Easy lap from work heading east and coming back around. Tried to keep it super chill because can really feel the weekend on the legs still, tired and little sore. Was surprised on the average pace, felt like I was moving much slower than that (never looked at the watch).

Tuesday:  

Something that I came across when reading some articles this morning about recovery.. so true.  "What I appreciate about his take is that he cuts through the noise by reframing recovery not as a metric to be optimized, but as a relationship to be understood. “Herein lies the core issue,” he writes in Part Two. “Recovery isn’t a property of a number. It’s a relationship between the athlete, their past, and the demands they’re about to face. Wearables can contribute information to that judgment. They can’t make it for you…By all means, work to understand the cost of stress on your mind and body. But remember that the goal, especially in sport and fitness, is adaptation to the training stress you’re intentionally imposing on your physiology. Does anybody really want the gold medal in HRV?”"

2 PM: Missed my run today... work just got to crazy and could not break away like I normally can.  Also ate like shit all day as well... I have a HATE/LOVE relationship for free donuts at work... only ate 4 of them... damn it.

5 PM:  Out of guilt of missing my run today hit up the gym by going to VASA Lift for an hour.. today was leg day which was a lot of front squats and lunges... Hope I don't regret this tomorrow.

--  Found another cool photo from Black Canyon 50K.  

Wednesday:

8:30 AM:  11 miles w/ 700ft of climbing averaging 6:40pace.  Workout Wednesday!! Was supposed to do this yesterday but could not get out of work so moved it to today. Figured it was better to miss an easy run than what I look at as a key workout. Wind kicked up on the last 2 intervals so super happy I started when I did verses later in the morning.

20 min warm up

4x30 sec fast/30 sec easy
8x1k in 3:30-3:40 with 2 min rest between each

20 min cool down

Been really struggling lately with motivation for some reason and not wanting to run. I think it is because I feel judged all the time and is an effect of social media. I think I need to get back to just training solo again for 90-95% of the time and not have people run with me as much as I have been the past few months. I seem to do better solo with my mindset lately...

 --- Hard to see the rainbow in the photo but it was much more vivid in person.

5 PM:  50mins VASA Lift upper body lift class. Today was mostly back and doing different types of DB Rows.

Thursday:  

9:30 AM:  10 miles w/ 800ft of vert averaging 8min pace.  Easy jog from the parking lot at the dog park by the house (worked from home today after taking Paula to DIA) and ran into Rocky Flats using the new connector trail and bridge over Indiana. Such a really nice trail and was shocked I got some vert on this run as well. I was expecting it to be flatter but was pretty rolling once I got into Rocky Flats. Legs are shit today but not surprised. Windy as fuck out there today as well, into the wind outbound (heading west).  Just started a book last night about the history of Rocky Flats so this seemed like the run to do.

3 PM: Walk 2 miles in 30ish mins... Paula being out of town means I have daily Venus duties...

---  Gave in and got a long massage tonight that Paula scheduled for me to see if I can workout some of the kinks in my legs, mostly my calves and hips like usual.

Friday:

9 AM:  12.3 miles averaging 6:35pace.  That was a rough one due to the wind. Basically half of it was into the wind/slight uphill and half not. Could not keep the pace going into the wind but tried, HR got high (over 160 which is high for me). Did stop every lap during the efforts to take a gel and a swig of carb mix, stops at mile 1.3ish, 4.5ish, and 7.25ish of the 8 miles. No gel on the last stop, just a swig. Feeling good to get this done, tired but pleased. Of course the wind started dying down some during the last mile of the cooldown. Duhhhh.... LOL

2 mile warm up

8 miles at 6:05-6:10 pace

2 mile cool down

2 PM: Walk 1.7 miles in 26mins... Venus walk since Paula is still out of town.

5 PM: 51mins VASA Lift class- tonight was full body.  Lots of RDL work and chest work.

Saturday: 

8 AM:  9 miles w/ 1200ft of vert averaging 8:35 pace.  Easier lap of Betasso trails with Taylor and Veronica.  First few miles did not feel easy but once I was warmed up it I was all good.  Finally a day without the horrible winds we have been having all week.  It was the perfect morning up there, 50ish degrees, sunny, and no winds... Looking forward to more days like this in the coming few months.

-- 2 mile Venus walk again today... Paula gets home tomorrow night but have been enjoying the short walks this week.

Sunday:  

10:30 AM: 16.4 miles w/ 500ft of vert averaging 7:35pace.  Had to go down south to be there as support for my buddy as he dealing with is soon to be ex-wife. He going through a nasty divorce and he is trying to put the house on the market so had to see her again.  I went to somewhat neutralize her bringing her parents.  Nothing happened and she did not bring her parents, thank goodness and I stayed a block away while they had their meeting with the realtor.

Easy loop around Littleton from his house after they were done. Combo of crush path trails and roads to make the big loop. Started out with very stiff legs but did loosen up throughout the run per usual. Started feeling it towards the end though. Good week getting back to normal training again.

-- easy short walk with Venus when I got home, cut it short because it started raining.

Total Weekly Numbers

Back to somewhat of a normal week this week.  Did miss Tuesday's easy run due to work BS and by the time I could get out I was too mentality weak to make myself go in the strong afternoon winds.  The rest of the week I dealt with the winds even though I did have thoughts of bailing to the treadmill on Friday's 8 miles at marathon effort but Matt made the comment via email, "What if it is windy in Cape Town?".  Point taken...  Venus is not impressed in the photo below......

February Recap

 "Never look down on anybody unless you're helping them up." - Rev. Jesse Jackson

-- Something more people need to take to heart in today's world.......

Not the month I wanted but the month I was dealt.  Pretty far from hitting 300 miles in February like I wanted too.  Body just needed more time off this month than I expected, especially after Black Canyon 50K.  Took me a bit to get going again after that race.  Also had to take some days off due to going a little bit over the red line in training as well.  Such a balance at times, think that is just part of getting older.  Live and learn I guess.  Will shoot for 300 miles again in March but there are some races in there as well that may or may not help me reach that goal, Salida Marathon on the 14th and The Big Alta 100K on the 21st.  Guessing that after the 100K I will be a piece of shit for a week so the numbers might be down yet again in March.  Of course these are not ideal for a marathon build up in May but I signed up for these when I thought I was doing the Tahoe 200 in June and Cape Town was not even a thought yet.... 

February 16th- February 22nd

“I think the words we use to choose how we describe ourselves and what we’re doing, I think those words are important. There’s the positive, ‘what might happen that would be really good’ outlook, as opposed to the ‘man, oh man, I don’t know’ [outlook]...Lean into success instead of waiting for failure.” - Don Swartz 

Monday:

A day of nothing.... had to get to the airport in Phoenix by 4:30am to drop off Don for his flight then return the rental car and go to our flight that was a little bit later.  Of course we did not go to bed until midnight so we were wiped.  Once we got home around 10am the rest of the day was spending time with Venus (the dog) and napping throughout the day.  Of course hobbling around as well, that race fucked me up more than I was expecting it too.

Tuesday:  

Had the option for a short jog or another rest day and chose to have another rest day today.  Walking around like the tin man today because I am that sore in my quads.  This DOMS is real this time.  If I decide to ever do Black Canyon again (which I probably will) I will be putting in a lot of time of beating down the quads with fast downhill repeats like I did before Western States last year so this does not happen again.  Lesson learned......

Wednesday:

10 AM:  5 miles averaging 8:15pace.  Figured 2 complete days off was enough, might need more time off physically but mentally I needed to do something, even if super easy which this was. My legs are still sore as shit in the quads, hips, and knee but much better than the past few days. Things did start to loosen up around mile 4 but still pulled the plug at mile 5 to be safe even though I wanted to go longer. Trying to ease into this next training block which will be an intense one for the marathon in May.

-- Cool photo and funny comment that hit Des Linden's Instagram this morning.  Laughed my ass off being called an old man.

5 PM:  50mins VASA Lift class with Paula. Today was mostly back and doing different types of DB Rows.  Followed this up with 45mins in the airboots this evening.

Thursday:  

Took today off... just felt like I needed a day...stress is killing me lately, mostly work related. Also not recovering very well either from the weekend. Someone that was in the house with us last weekend told me he got Covid in AZ. Starting to wonder if I do to with all the body aches I have had this week. May test tomorrow or not.... I honestly think I finally hit my burnout mark, fell like I have been going non-stop for the past 60 plus weeks.

Friday:

-- Had to do one of the getting older things this morning.  Had to go get a heart scan to check out the pipes and make sure there are no blockages.  Good times.  Not the best results either, genetics are catching up to me.

"You have evidence of coronary artery disease. Given the family history and the findings on your CT calcium score, I highly recommend that we start statin therapy. If you like to discuss further, please make an appointment with me either telehealth or in person"

Well, I am going to get a few more options before going on statins, the possible side effects are not good for an athlete.  I already eat somewhat good, might just have to go all in on eating clean.  The only issue with that is getting enough calories to support all the training I do.... have lots to ponder and an appointment to talk to Dina who is one of the best sports dietitians in Colorado in the next week.

2 PM: 8 miles averaging 7:40pace.  Easy loop from work into Louisville and back. Best I have felt all week but still feel some soreness in the legs. Really struggling with recovering and motivation this week for some reason. Guessing it is all do to life stress with getting rejected from a job I put in for at work and my current job blowing up this week plus recovery from Black Canyon. Been a hellish of a week.

5 PM: 1 hour VASA Lift class with Paula. Today was total body so lots of RDLs and upper body pushes.

Saturday: 

9 AM:  13.7 miles averaging 7:55pace.  Easy laps of Davidson Mesa with Donnie going at his pace. Super chill and great to catch up with him. Almost went longer (he went 20 miles) but stuck to the plan and stopped.  Legs tired still from last weekend... over it.

--- My friend Ryan is writing his Master's thesis on the history of the Bolder Boulder 10K so it has been cool to see some of the things he has collected.  Here is the very first graphic that the Bolder Boulder put out in 1979.  That is supposed to be Frank Shorter up front.

Sunday:  

8 AM: 15.7 miles w/ 1200ft of vert averaging 7:15pace. Boulder Track Club Sunday long run.. Lap of Dirty Bizmark from Marshall Mesa Trailhead. Tried to stay with the cool kids up front. Not quite the workout that was typed out for me with 8x5mins but some what the same amount of time doing efforts. 3 miles easy, then about 8 miles harder, then 4 easy back to the van. They were cranking on the hard efforts and got dropped by 2 people and I dropped everyone else. Of course the guy that dropped us all is a 2:15 marathoner and just got his OQ at the Marathon Project a few months ago. LOL. Good morning and wiped me out the rest of the day.

Noon: Walk 1.5 miles-  Venus duties.....  I try to take her over the weekend at least once since Paula walks her everyday during the week.

Total Weekly Numbers

Not a bad recovery week but wish I was not struggling so much this week.  Could never really put my finger on why.... I know I ran a 50K but it seemed worse this week than after races last year.  My guess is all the stress at work was compounding on everything else.  Sunday was probably the most normal  day of the week last week.  12 weeks to the marathon now, time to get back to work.......

February 9th- February 15th

"I never looked at the consequences of missing a big shot. Why? Because when you think about the consequences you always think of a negative result." - Michael Jordan

Monday:

--  Forgot to add this to last weeks post.  Thank you Rebecca... that was quite the surprise and I am super grateful... Tahoe 200 in 2027 is a full on go now.  I guess there is no backing out now.

6 AM:  30mins Garage Gym Session- Light Legs

Warmup: Airbike, Crossover, and mobility

Box Back Squats
3x10 @ 135lbs

Barbell RDLs
3x10 @ 95lbs

Single leg calf raises
3x10 @ 25lbs

J-Curls on a slant board
3x10 @ 35lbs

11 AM: 7 miles averaging 7:45pace.  Easy shakeout doing a large lap around the CTC and a neighborhood from work. Super chill today just to get some blood flow into the knee some which felt better afterwards then before. Super windy out as well which just gave me another reason to keep everything chill today.  Tired today which seems to be the norm lately.

--- 20mins in the hot tub this evening after dinner to get ready for the heat this weekend in AZ.

Tuesday:  

-- Took a rest day today to see if that helps the bothersome right knee come around a little bit before Black Canyon 50K this weekend. Would rather take a day off now verses pushing through on training that does not matter (easy run today) and have to take even more time off.    

-- Did at least jump in the hot tub for 20mins this evening... at least I did something that may help for the weekend.

Wednesday:

7 AM:  38min Garage gym session

Warmup: Rowing, Crossover, Mobility

DB Incline Press
3x10 @ 40lbs

DB Chest Flies
3x10 @ 22.5lbs

Pull-up
30 strict breaking up as needed

3 Rounds
30sec Plate upright row @ 25lbs
30sec Plate Steering Wheel @ 10lbs
60sec recovery

DB Skull Crushers
3x10 @ 22.5lbs

DB Bicep Curls
3x10 @ 22.5lbs

11 AM:  8.4 miles averaging 7:15pace.  Worked from home today due to having to take the van in for some repairs so ran out the door over lunch. Easy pace is not much different than trail 50K pace for me so basically ran at dream race pace for Black Canyon (around 7:30s). Did throw in some 30sec strides at the end just to touch a faster pace a little bit. Knee was still there but seem to be less noticeable after 4 miles.

-- 20mins in the hot tub this afternoon as well..  Last session before we leave at 3:30am tomorrow morning.

Thursday:  

11 AM:  6.3 miles w/ 500ft of vert averaging 9min pace.  Landed in Phoenix early this morning and had to wait until 3pm to check into the house we rented so went for another shakeout jog to test the knee. Still there but better than it has been. Did a bunch of loops at Papago Preserve Park in Phoenix. This is right in the middle of the city but it feels like you are out in the middle of the desert instead. Such a little gem of a park.  Slow pace today because I was always looking at my phone trying to find the trails I needed to be on.

-- Went out to dinner this evening but had to take Paula on her first Waymo ride.  I could not stop laughing.

Friday:

10 AM:  4 miles w/ 500ft of vert averaging 10:30pace.  Went up to Black Canyon City Trailhead about an hour north of Phoenix to hit up the First Endurance shakeout run with the Boulder Boys.  Super chill run on the Black Canyon Trail with about 30ish people.  Afterwards heading over to packet pickup to get checked into the race for Sunday.

--  Went straight from the shakeout run and race check in to the Cubs Spring Training field in Phoenix to meet the rest of the people from the house as they had to check in for the Mesa Half Marathon on Saturday.  Such a cool field and we had a blast there.

Saturday: 

10 AM:   3 miles averaging 7:45pace.  Short shakeout jog with Taylor mid morning around the neighborhood of the house rental.  Super chill 2 laps around a small lake.  Spent the morning before this watching and cheering on others from the house who were doing the Mesa Half Marathon.  Most everyone in the house ended up getting a PR.  Awesome morning... game time for me tomorrow.

Sunday:  

7:30 AM: Black Canyon 50K - 31.5 miles w/ 2500ft of vert averaging 8:34pace or 4:30:16 total time.  Not my best race for sure.  Been a while since I have been humbled like that so that just means it was needed.  There was a half an hour delay at the start due to the buses being late but that was good for me, gave me time to use the restroom without any lines (I was dropped off by friends).  Started out great and mostly kept a 7-7:30 min average up until about mile 22 when the wheels fell off.  My knee started locking up some then my hips started flaring up shortly after that.  Needless to say the last 9ish miles turned into a walk/jog to the finish so not to cause anymore damage. I went from being on a 3:45 finishing pace to just getting it done which of course about 50 people passed me during that time frame.  All good, another ultra finish I guess.  

Super proud of Paula getting a finish here as well!!!  This was way out of her comfort zone being a 50K and in the desert but she got it done.  

Total Weekly Numbers

Low week overall due to a small taper for the 50K.  With how I am feeling this morning typing this up and the fact I took yesterday off as a recovery day I most likely will not be hitting over 300 miles this month.  This race took a lot more out of me than I expected and my quads are still sore to the touch 2 days later.  I am guessing that once my quads starting going out during the race that is what caused the knee to flare up.  Just an educated guess.  Anyways this week will be mostly a recovery week with some easy jogging then back to the plan.  Less than 100 days to Cape Town.

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.