Nov 20th- Nov 26th

“What you're supposed to do when you don't like a thing is change it. If you can't change it, change the way you think about it. Don't complain.” - Maya Angelou

"We must find time to stop and thank the people who make a difference in our lives.” - John F. Kennedy

Monday:   

Not a damn thing was done today.  Did nap a lot if that counts.  Slept 9 hours last night and about 4 hours worth of naps all day.  So wiped but that is not anything new after a 100.

Tuesday:  

7 AM:   1 hour at the gym.

Warmup: Airbike, mobility and drills

6 RFT: 13 mins 50 secs
6 rounds of:
10 Echo Bikes
20 AbMat Sit-ups
10 R Arm Kettlebell Snatches, 25% 1RM | 26 lbs
10 L Arm Kettlebell Snatches, 25% 1RM | 26 lbs

- light day and did not rush. Was there just to move some and sweat a little.  20mins in the air boots right afterwards.

11:30 AM:  90 min massage to workout all the sticky spots in the legs, hips, and back.

Was supposed to get outside and walk or bike but was to wiped this afternoon to do much of anything.

Wednesday to Saturday:

- Fell like total shit all day Wednesday so did nothing but sleep and try to work which did not go well.  I could not work more than an hour before I had to lay down for a bit.  We had plans to join Don and Amy on Thursday for Thanksgiving but I was still feeling under the weather so finally decided to test for Covid.  I should not still feel this bad after running a 100 4 days later.  Yep, positive for Covid... that explains everything this week.  Needless to say I did not leave the couch or bed all week.  Since we had to cancel Thanksgiving for us at the last minute, Paula and I got KFC instead.  It worked.

Sunday:  

--  Feeling a little bit better today so actually got cleaned up some and took the dog for a walk.  1.6 miles in 27 mins.  First time I have been outside since Tuesday.  Will test tomorrow to see if I am neg yet.  Was still testing positive yesterday (Saturday).

Total Weekly Numbers

Not much to put here unless I was going to track my overall hours slept this week.  Think I averaged 14-15 hours a day from Tuesday through Sunday.

Nov 13th- Nov 19th

“Anyone can give up; it is the easiest thing in the world to do. But to hold it together when everyone would expect you to fall apart, now that is true strength.” - Chris Bradford

“Every twist and turn in life is an opportunity to learn something new about yourself, your interests, your talents, and how to set and then achieve goals” - Jameela Jamil

“Life is a succession of lessons which must be lived to be understood.” - Ralph Waldo Emerson

Monday:   

7 AM:   1 hour at the gym.

Warmup: Airbike, mobility and drills

Fran : 3 mins 51 secs
21-15-9 reps of:
Thruster, 65 lbs
Pull-up

-then-

Every 2 mins for 14 mins: Thruster :
Every 2 mins for 14 mins:
5 Thrusters | 75 lbs
5 Thrusters | 75 lbs
5 Thrusters | 75 lbs
5 Thrusters | 75 lbs
5 Thrusters | 75 lbs
5 Thrusters | 75 lbs
5 Thrusters | 75 lbs

-Light due to race this week.  This was just more just to move some outside of the running motion and that is it.

1 PM:  6.7 miles averaging 7:25pace.  2 easy laps plus some at Davidson Mesa with some 4x15sec strides mixed in throughout the run. Felt great today!! Perfect weather as well.

-- Easy long dog walk and hot tub for heat training in the evening.

Tuesday:  

9:30 AM:  6.1 miles averaging 8:15pace.  Easy miles over at Davidson and Harper again. Have an upset stomach today for some reason so only one lap of Davidson and the rest was around Harper so that the bathroom was close in case it was needed.

2:30 PM:  Walk 2.1 miles in 36mins.  Easy afternoon dog walk to take in the 70 degree afternoon.

Wednesday:

-- Complete day off today.  Spent the morning down in Colorado Springs with Paula researching and quoting something we are seriously looking at.  More information on that later if it happens.  Did stop for brunch at JT's favorite place.

Thursday:  

 -- Early flight to Phoenix this morning.  Had to be at DIA by 4:30am for a 6:30am flight.  Of course worried about missing the flight all night so slept like shit.  

Friday:

9 AM:   Fat Ox 100 in 18:25:03 for 1st place.  There is quite a bit to write about this race but I think if you want the details we will need to get together for a old fashion or a coffee.  This was a 0.98 mile loop that we had to do 101 times at a park right outside of Phoenix in the desert.  It of course was hot that day which seems to be a theme in my 100s this year and there was some racing involved that I did not expect.  A dude that was not on the start list on Thursday signed up the morning of and we had a little bit of a dual until he threw in the towel around mile 60-65.  Did most of this solo but did have some help at critical points in the run.  Thank you so much to Don, Nancy, Amy, George and Tracy.  All of them pitched in to keep me going when things got hard.  I could not have done it without you all.  Now for the photo bomb, most of the photos were taken by GZ, Don or myself and are mostly in order but some might be.  

Saturday: 

--Finished at 3:25am this morning and just hung out in the warming tent watching everyone else until Don started his race at 8am which then I slept for a few hours and spent the rest of the day supporting him in his 24 hour race.  Hell of a weekend!

 Sunday:  

-- Travel day home today but the flight was not until 7pm.  Even took a nap in the rental car of the parking lot of Black Rifle Coffee Company.  I was struggling all day to stay away to get home.  Finally made it home about 10pm.  The only damage besides being tired and sore was one blister.  Not to bad.  A thought I had today is that loop flat 100s like this and the mountain 100s I am used to are totally different sports.  They can not even be compared.  Learned a lot this weekend as I digest everything.

Total Weekly Numbers

Super pleased on how things turned out this weekend.  Considering that I really only put in 5 weeks of prep for this race it could not have gone any better.  My A goal was to go under 20 hours and B was to finish of course.  First time that I have finished 2 hundred milers in one year.  I tried once in 2016 when going through a divorce but was not there mentally at Run Rabbit and walked off the course for no real reason.  Good to know that my body is able to do so.  Maybe attempt 3 of them next year?  Hmmmm... or maybe I can be like Elway and retire going out on top.  Guess we will see next year.

Nov 6th- Nov 12th

“What would life be if we had no courage to attempt anything?” - Vincent Van Gogh

"If you’re going to face a real challenge it has to be a real challenge. You can’t accomplish anything without the possibility of failure.” - Gary Cantrell (AKA "Lazarus Lake"), co-founder and race director of the Barkley Marathons

-- seemed like these are the quotes that are appropriate due to what I have planned for next week. 

Monday:   

6:45 AM: 1 hour at the gym.    

Warmup: mobility, burpees and air squats

Split Jerk : 1 Rep Max : 155 lbs
Sets
1 Split Jerk | 155 lbs
-- had nothing this morning, 10lbs lower than normal

-then-

10 RFT: Partner Wods, 6 mins 42 secs
10 rounds of:
Partner Wod
5 Push Jerks | 95 lbs
10 Bar Facing Burpees

-with Jay

1 PM: Walk 2.7 miles in 44mins followed by 15mins on the Airdyne in the garage.  Afternoon dog walk, little longer than normal.

3 PM:  30mins in the sauna followed by 15mins in the hot tub.  Trying to get used to the heat for next week.

Tuesday:  

6:45 AM:  1 hour in the gym.

Warmup: Jumping rope, mobility and drills.

AMRAP 20 mins:  4 rounds + 60 Double Unders + 20 Wall Balls | 500 reps

20:00 AMRAP:

60 Double Unders

30 Wall Balls, 20 lbs

15 Deadlifts, 60% 1RM | 205 lbs

--  Got this via text from GZ this morning... Funny how things like this show up in the perfect time when I am struggling a little bit.  Anyways give it a listen, it is only 2 mins long and worth every second.  https://overcast.fm/+nC-X0_jnA

9:30 AM:  Walk 2.1 miles in 34mins.... need to get the dog out for a walk and loosen myself up from this mornings workout.  It was a damn killer and took my legs.  Still have some stiffness in my right knee from the superman I did on Sunday.  Still does not bend pain free yet.

1 PM:  6.5 miles averaging 7:40pace.  Two easy laps of Davidson Mesa. First run back after taking a day off is usually shit the first 3 miles and that was true yet again today.  Followed this up with 20mins in the hot tub when I got home for my heat training.  Trying to do either the sauna or hot tub everyday until next Tues or Wed to help get ready for AZ next week.

Wednesday:

7 AM:  6.25 miles averaging 8:10pace.  Easy early morning dog jog this morning. This is the farthest she has ever gone and did great! Helped that it was 38 degrees outside. Wanted to make her super tired since I have to go to the office all afternoon for a supplier meeting.

9 AM:  1 hour lifting in the garage, mostly upper body

Bench Press
Shoulder Press
Bent Over Barbell Row
Barbell Calf Raises
Barbell Skull Crushers
Barbell Curls
Plank Holds

--- Got an awesome surprise shipment from Speedland.  Got the hats covered for 2024 for training and racing.

Thursday:  

6:45 AM:  1 hour at the gym

Warmup: Rowing, mobility and drills

AMRAP 10 mins:3 rounds + 15 GHD Sit-ups | 195 reps
10:00 AMRAP:
20 GHD Sit-ups
20 Box Jumps, 24 in
20 Kettlebell Swings, 53 lbs

--5 min rest--

AMRAP 5 mins: 3 rounds + 10 GHD Sit-ups + 2 Box Jumps | 102 reps 5:00 AMRAP:
10 GHD Sit-ups
10 Box Jumps, 24 in
10 Kettlebell Swings, 53 lbs

1 PM: 8 miles averaging 7:35pace.  2 loops and some of Davidson Mesa again. Just cruising along and got a little quicker without realizing it after the first 1-2 miles. Legs felt trashed from this mornings workout but they seemed to move pretty well.

3 PM: Walk 2.7 miles in 44mins followed by 20mins in the hot tub.  Easy dog walk around the hood. Needed to get her out and some more sunshine for me.

Friday:

6:45 AM:  1 hour at the gym

Warmup: Airbike, mobility and drills

3 rounds of:
10 Clean & Jerks, 50% 1RM | 95 lbs
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Push-ups
15 Air Squats

1 PM:  7.7 miles averaging 7:50pace.  Easy few miles around Davidson Mesa yet again. Just chilling with a few short efforts mixed in. Felt great day.  

3 PM: Walked 2.4 miles in 41mins.  Easy walk with the dog to flush out everything before heading to the airport to pick up Paula.

Saturday: 

9 AM:  1:15 at the gym

Warmup: Airbike and mobility.

Did the workout Chad at the gym for V-Day.... it is a mental challenge for sure. I did it without the weight vest this time due to the race next week.

Box Step-up : 1000 Reps for Time : 47 mins 49 secs | Rx'd
1000 Box Step-ups, 20 in

-- Got to have lunch with JT for he was in Boulder doing a cross country race Saturday morning.  Good times!

Sunday:  

8 AM: 11.1 miles averaging 8:20pace.  Easy long run at Davidson Mesa trying out a possible race plan for Friday. Ran 5.9 miles, then grabbed my bottle and walked 1/2 mile drinking then jogged it out. Averaged 7 miles in the hour which is more than I thought. Might have to dial it back for Friday. Might do 5 miles then walk. We will see. Also put on the new super shoes for the last mile around Harper to see how they felt, super bouncy!!!

Spent the rest of the day over at my house doing yard work and finishing the ceiling in the downstairs bathroom.  Getting there.....  Darian stopped by while Paula and I were working and gave me this.  Thank you so much buddy!!  I have been eyeballing this painting all summer when I was living up in Fairplay but never pulled the trigger.

Total Weekly Numbers

Pretty solid taper week.  This coming week will be a lot less of course with the race on Friday the 17th.  

September & October Monthly Recap

 Just realized I did not do one for September.  So here is both of them.  Not to bad but could have been better.  Of course I realize that I will always say that no matter how high I get the numbers. 

September Numbers:

October Numbers:

Oct 30th- Nov 5th

“Success is a decision, not a gift.” - Ben Bergeron

“If you do the work, you get rewarded. There is no shortcut to success.” - Michael Jordan

Monday:   

9 AM:   1 hour at the gym

Warmup: Airbike, mobility and drills

6-9-12-9-6: 10 mins 3 secs 

6-9-12-9-6 reps of:

Thruster, 55% 1RM | 85 lbs

Strict Pull-up

Burpee Over Bar

1:30 PM: Walk 2.5 miles in 44mins.  Easy afternoon dog walk around the hood. Needed to move some this afternoon for the joints are pretty stiff from yesterday.  Got stiff again after Crossfit.

-- was going to do a cold plunge (33 degrees) but it was frozen to much to get in, about 2 inches of ice on top.  Damn it.  Going to go get one of those cattle water heater they make for the water troughs to prevent this I think.  The ice was to jagged around the edge after I hammered through it and was worried about cutting myself on it as I got in and out.  Got in the hot tub for 20 mins instead.

Tuesday:  

6:45 AM:  1 hour at the gym

Warmup: Airbike and lots of mobility.

AMRAP 20 mins: 230 calories
20:00 AMRAP:
max rep Assault Bike Calories, 1 min
15 Air Squats in the rest min.

-- this workout was a soul crusher.  Everyone was on the floor after the 10th time trying to recover.

2:30 PM:  8 miles averaging 7:35pace.  Easy few laps plus some at Davidson Mesa. Ran into Charles who I have not seen in at least 4 years if not longer. Stopped mid-run and chatted with him for a few minutes. Felt great today once I got warmed up.

Wednesday:

9:15 AM:  1 hour at the gym

Warmup: Airbike, mobility and drills

4 RFT: GHD Sit-ups, Dumbbell Push Press, and Power Snatches : 16 mins |
4 rounds of:
30 GHD Sit-ups
20 Dumbbell Push Press, 40% 1RM | 35 lbs
10 Power Snatches, 70% 1RM | 85 lbs

2:30 PM:  7.8 miles averaging 7:40pace.  Easy miles over at Davidson Mesa with 6x20sec strides done in the middle of the run. Great afternoon today over there after I got warmed up and going. Little rough the first mile or so.

4 PM: Walk 1.6 miles..  Easy dog walk this afternoon after my jog. Just needed to move a little bit more and need to get Venus out as well.

--signed up for Old Man Winter last night (10K run followed by a 50K gravel ride) on Feb 4th.  Also put my name into Western States lottery.  Starting to fill the 2024 calendar.

Thursday:  

  -NOTE:  Weight check in:  Forgot to weigh in this morning yet again... 

6:45 AM: 1 hour at the gym.

Warmup: Airbike and mobility

Back Squat : 10-8-6-4-2 : 4530 lbs
Sets
10 Back Squats | 125 lbs
8 Back Squats | 145 lbs
6 Back Squats | 165 lbs
4 Back Squats | 185 lbs
2 Back Squats | 195 lbs

-then-

10 RFT: Partner Wods, 7 mins 42 secs
10 rounds of:
Partner Wod
10 Burpee-to-Targets, 3 in
1 Rope Climb, 15 ft

-with Jay

2 PM:  11.4 miles averaging 7:50pace.  Easy hour and half making laps of Davidson Mesa and Harper Lake. 3 laps of Davidson Mesa and 2 of Harper Lake. Getting close to 800 laps of Davidson Mesa according to Strava. I am thinking I may break 1000 laps sometime in 2024.

-- It was somebody's birthday... she turned 7 years old. 

Friday:

6:45 AM:  1 hour at the gym

Warmup: Jogging, mobility and drills

AMReps 15 mins: 1085 reps | Rx'd
AMReps in 15 mins:
Run, 200 m | 200 reps
2 Wall Walks | 2 reps
5 L-Sit Pull-ups | 5 reps
Run, 200 m | 200 reps
4 Wall Walks | 4 reps
5 L-Sit Pull-ups | 5 reps
Run, 200 m | 200 reps
6 Wall Walks | 6 reps
5 L-Sit Pull-ups | 5 reps
Run, 200 m | 200 reps
8 Wall Walks | 8 reps
5 L-Sit Pull-ups | 5 reps
Run, 200 m | 200 reps
10 Wall Walks | 10 reps
5 L-Sit Pull-ups | 5 reps
Run, 200 m | 30 reps
12 Wall Walks
5 L-Sit Pull-ups

--  Got about a mile of running in this workout including the warmup.  Super tired for I have been up since 3am in order to take Paula to the airport for a 5:30am flight.

1 PM: 6 miles averaging 8:20pace.  Easy cruise from the Quail house with Darian over into the Westminster Hills and back on Dry Creek. Awesome afternoon out there in the mid 60s and sunny.

--- Got a surprise in the mail today.  Christmas in November.

3 PM: Walk 2.7 miles in 42mins.  Easy dog walk around the hood after running with Darian.  Needed to get her out since Paula is gone until next Friday in Texas.  Most likely will be a lot of dog jogs and walks this week, she has been doing them the last few weeks as I have been upping my mileage for my event in 2 weeks.

-- Put the call out this evening to get some drinks at Whistling Hare, my favorite place locally for an old fashion.  Rey answered the call.

Saturday: 

8 AM:  14.9 miles w/ 1000ft of vert averaging 9min pace. Easy combo of trails on the Dirty Biz loop doing a few out and backs from Costco in Superior with Donnie. Just a last super easy long run before the taper starts tomorrow. I am tired after today and legs are shit today. Did a nice superman as well catching my toe on the only rock on the whole trail at Marshall Mesa. Knees are bruised, bloody, and sore now.

4 PM: Walk 1.75 miles in 31mins.  Afternoon dog walk with Venus.

Sunday:  

8 AM: 8.2 miles w/ 500ft of vert averaging 10min pace. Super mellow trail time with Rebecca out by the Boulder Rez.  Joined her halfway through her run. Good to change up the location for me.  Taper started today.... that was a cramming effort the past 2 weeks.  

10 AM: Walk 1.7 miles in 27 mins.  Easy dog walk right after the run with Venus. Followed by time in the hot tub to loosen up.  Joints are sore from the fall yesterday.

Total Weekly Numbers

Solid week overall, I will take it.  Next week will be a taper week of around 35-40 miles before the jog on the 17th.  Tired this morning while typing this.  The time change has me getting up at 3am the last 2 days.  Hopefully will adjust to that soon.