November 18th- November 24th

"Grief is the price we pay for love" - Queen Elizabeth II

Monday:   

7 AM:  45mins in the garage gym

Warmup: Rowing, Crossover, and mobility

30 Pullups- broken up as needed

3 Rounds
10 Band Pulldowns (green)
10 DB Pullovers 40lbs

3x10 Ring Rows

3 Rounds
10 GHD weighted hip extensions
10 GHD hip extensions
10 GHD Situps

3 Rounds
10 DB Bicep Curls 20lbs
20 DB Crossover Bicep Curls 20lbs
10 DB Hammer Curls 20lbs

3x1min planks w/ 30sec recovery

1:30 PM:  3.2 miles averaging 7:55pace.  Easy dog jog around the hood with Venus. Super chill...  Just laps of the open space next to the house.  Nothing special.

6 PM: Spin Class for an hour, 16.6 miles.  Spin class with Paula at Vasa, miles are from the display on the bike.  Most likely more line 14 in real life but whatever, all I can go by.

Tuesday:  

7 AM:  50 mins in the garage gym

Warmup: Rowing, Crossover, and mobility

DB Shoulder Press
3x10 @ 35lbs

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

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

3 Rounds
20 Single Leg V-Ups
20 Bicycles
20 Ball Russian Twist 10lbs
20 High Plank Knee to Elbow

3 Rounds
10/10 ATG Split Squats
10 DB Seated Good Mornings @ 35lbs

3 Rounds
10/10 Single Leg RDLs 25lbs
10 Jefferson Curls 44lbs

1:30 PM:  7.7 miles averaging 7:25pace.  Easy Run w/ 6x30 sec Strides-- Laps of the open space by the house. Each lap is .62 miles so I would do my 30secs fast then jog out the lap for each one. Worked great doing it that way, could draw a line in the dirt after the first one and run to line each time and not have to look at the watch. Last few strides were under 5min pace.

-- 20mins in the hot tub right after the run

Wednesday:

7 AM:  50 mins in the garage gym

Warmup: Rowing and mobility

30min EMOM
30sec Single Unders
30sec Hanging Knee Raises
30sec Devil Presses 25lbs
30sec Russian KB Swings 55lbs
30sec Butterfly Situps
--30sec rest after every movement--

3x10 Single Calf Raises 25lbs

Single Suitcase Hold 2x1min each side @ 55lbs

2:30 PM:  8 miles w/ 600ft of vert averaging 7:25pace.  Easy jog from the Coalton Trailhead straight west up the hill on the Dirty Biz trails. Did try to keep the HR under 140 at all times with an average of 130 which is about perfect. Feel like things are starting to click again after Javelina, just hope I am not speaking too soon.

Thursday:  

7 AM:  55mins in the garage gym

Warmup: Rowing and Mobility-- still lighter but little increase in weight and reps

DB Walking Lunges
3x40 @ 15lbs

Back Squats
3x10 @115lbs
1x10 @120lbs

Barbell RDL
4x10 @105lbs

3 Rounds
20 DB Box Step Overs @15lbs
20 Box Jumps

3 Rounds
10/10 ATG Split Squats
10 DB Seated Good Mornings @ 35lbs

4 Rounds
15 GHD Situps to parallel
15 GHD Hip Extensions

-- Guess this is not happening next year.  Might find another Gravel race instead.  Was hoping to do both a 200 gravel race in May and a long ultra in June but will need to come up with another plan.

3:30 PM:  6.9 miles averaging 7:45pace.  Easy run in the open space by the house. Did not have time to go anywhere so out the door after my last meeting of the day. Hate running this late, belly is usually not happy so had to make a pit stop mid run which is annoying. Either way got it done.

Had some conversations with a buddy helping with my training this afternoon, Workout Wednesdays will be making a return next week. Been a few years due to all the injuries since I have been doing these. Actually really pumped about it. 

Friday:

5:30 AM:  45mins in the garage gym

Warmup: Rowing, Crossover, mobility.

3 Rounds
10 DB Incline Chest Press 40lbs
10 Dips

3 Rounds
10 DB Flys 25lbs
10 Hand Release Pushups

3 Rounds
10 EZ Bar Narrow Chest Press 77lbs
10 EZ Bar Skull Crusher 57lbs

3 Rounds
10/10 ATG Split Squat
10 DB Seated Good Mornings 35lbs

3x30 Plate Steering Wheel

3x10 Jefferson Curls 45lbs

7 AM: 30mins of follow along yoga on the phone.

-- Heading to Houston this morning for the weekend to Paula's family's house for the celebration of life for her father that passed away last month.  Going to be a rough weekend for everyone.

3 PM:  7.7 miles averaging 7:45pace.  Easy cruise in Sugar Land Texas on the bike path by Paula dad’s house. 75 degrees and sunny, perfect weather. Junk legs due to travel but well worth it to get out and yes I felt the heat somewhat.

Saturday and Sunday: 

Saturday was Paula dad's celebration of life.  Needless to say I did not get out to jog at all on Saturday or Sunday due to supporting her and her step mom anyway I could.  Helped to set up at the golf club for the event on Saturday and that took until about dinner time.  On Sunday was doing small chores around the house for her step mom who is 85 years young.  Needless to say it was a busy weekend and of course I ate like shit all weekend.  By the time I got home late Sunday night my lower legs and feet were really swollen from all the sugar and no activities.  Guessing I have eaten about 20 cookies plus other sugar treats over the past 48 hours.  Sigh.... 

Paula and her brother

Family card night after the celebration of life.

Total Weekly Numbers

Week started good then fell way off with the trip over the weekend.  This week's only focus is to get back on track both food and activity wise.  Need to get rid of all this inflammation I have going on in my lower legs and feet.  It is to the point that my shoes are really tight.  It is nuts.

November 11th- November 17th

 "Don't forget to tell these special people in your life just how special they are to you." - Bob Ross

Monday:   

3 PM:  3.1 miles averaging 8:40pace on a treadmill.  Easy shakeout jog on the treadmill at the hotel before lifting just to shake out the rust from the 4 hour flight. Feel like shit today.. hate work travel.

3:30 PM: 35mins lifting in the hotel gym. All upper body lifting with dumbbells in the hotel gym. Some benching, shoulder presses, arms, little core. Just doing what came to mind to get in my 35mins of lifting that I wanted today.

Tuesday:  

Nothing today.... To busy with work and travel to get something in. Time changed fucked me up. Getting up at 5am my time is 7am here and needed to get ready to go to a supplier by 8am. Hate traveling east, makes time management hard the first day or two. Thank goodness I am only here today, fly home tonight.

Wednesday:

Got home about 11pm last night from DIA and up at 5am for work calls.  Super tired today and kept pushing off my workouts and actually stuck in meetings most of the day until 3pm anyways.

3 PM:  7.3 miles averaging 7:40pace.  Easy 2 laps of Davidson Mesa and one lap of Harper. Had appts in Louisville so hit up Davidson afterwards. Felt much harder than the HR was saying today. Guessing that is due to lack of sleep, travel and eating like shit. Need to get my shit together again, I hate work travel, always messes me up and I don't deal with it well.  Missed lifting today.

--20 mins in the hot tub this evening.  Gotta get back on the heat training 2-3 times a week.

Thursday:  

7 AM:  1 hour at the gym.  Leg day over at Vasa. Can do more stuff at Vasa (gym like 24hours) than I can do in the garage gym so planning on hitting that once a week for leg day over there through winter. Bunch of hack squats, leg machine stuff, ect... things I can't do at home. Could feel it in the knees more than anything, need to get them stronger again.

1 PM: 7.25 miles averaging 7:40 pace.  Easy run from the house combining some of the crush gravel trails and roads. Did get in about half of the hill on the new open Simms as well into the run. Will be using that more often this winter I think.

Friday:

7 AM:  36mins in the garage gym.

Warmup: Rowing and mobility-- lighter today since somewhat sore from lifting lower body yesterday as well.

DB Walking Lunges
3x30 @ 15lbs each hand

Back Squats
3x10 @ 95, 105, 115

Barbell RDLs
3x10 @ 95lbs

3 Rounds
20 DB Box Step Overs @ 15lbs each hand
10 Box Jump
30sec rest

2:30 PM:  7.25 miles averaging 7:35pace.  Easy 2 loops of Davidson Mesa and one of Harper again. Kind of my go to when I am trying to build back I guess. Probably will be a lot of miles there leading into Blackbeard in 18 weeks, that race is completely flat with less than 500ft of vert over the whole 100 miles.

Saturday: 

7:30 AM:  50mins in the garage gym.

Warmup: Rowing, Crossover and mobility

3 Rounds
10 DB Incline Chest Press 35lbs
10 Dips

3 Rounds
10 DB Flys 25lbs
10 Hand Release Pushups

3 Rounds
10 EZ Bar Narrow Chest Press 77lbs
10 EZ Bar Skull Crusher 57lbs

3 Rounds
10/10 ATG Split Squat
10 DB Seated Good Mornings 35lbs

4 Rounds
15 GHD Situps
15 GHD Hip Extensions

Noon: 6.75 miles w/ 500ft of vert averaging 7:35pace.  Easy loop from Kings around Sterns and Link Lake. Decided to stay a little closer to home but still wanted some hills. Super chill but still an okay pace, felt like I was going much slower, legs were shit today.

Sunday:  

Happy Birthday to me... only 1 year left in my 40s, HOLY HELL!!!  Honestly I have thinking about the past and all things that have happened to me over the past 30 years I never thought I would make it to this point.  In my 20s I always thought I would be lucky to make it to my 40s.  Not trying to be dramatic or anything, just the truth on how I used to think.  There has been so many close calls through out the years and blessed to be able to be sitting here typing this right now.  That is all I am going to say on that topic for I could ramble on and on. 

8 AM: 5.2 miles w/ 1400ft of vert in an hour.  Solo easy lap of Sanitas this morning for my birthday. Super chill and of course Sunshine Canyon part (last 1 mile) was death ice so slow going. Felt like shit with body aches, ect so I pulled the plug on doing a second lap like planned. No need to drive myself into the ground quite yet.

Spent the afternoon over at Rails End watching a Broncos win and visiting with friends.  Thank you all for coming out to spend time with me on my birthday.  Meant a lot... Love you all.  Photo taken by GZ's new glasses.

Total Weekly Numbers

Pretty much a shit week again with a little bit more volume.  Work travel really did a number on me this week with crap sleep for 2 days straight.  Funny how much more sleep means as you get older.  18 weeks to my next 100 unless I decide to jump into Coldwater in January which is still possible.  Will make that choice after the lotteries in a few weeks for Western and Hardrock.  2025 should be taking shape soon.

November 4th- November 10th

 "You can't make a good decision unless you have good information and can separate facts from opinion and speculation." - Colin Powell

Monday:   

9 AM:  Hour in the garage gym.

Easy 5K on the rower in 21mins as a warmup

Then a combo of leg movements today with the focus on box and goblet squats.  Hit all the major muscles in the legs and lower back.  Followed this up with 25mins in the sauna.  Back to heat training 3-4 times a week.

Another surprise in the mail...

Howie's photos from Javelina last week finally got put up online.  Found 4 of them, grab 2 of them that I liked the most.  It was a beautiful run even if it was in the middle of Hell during the day.

Tuesday:  

7 AM:  5.5 miles w/ 450ft of vert averaging 7:45pace.  Easy cruise from the Coalton Trailhead straight west up the hill to the gate and back. Super chill effort this morning and felt really good. Think we are good to go. Bunch of shorter runs this week getting back to normal training next week.

2 PM:  1 hour in the garage gym

Warmup: 500 Skierg and mobility

Bench Press
10 @ 135lbs
10 @ 155lbs
4 @ 175lbs
1 @ 185lbs
1 @ 190lbs
3 @ 175lbs
7 @ 155lbs
8 @ 135lbs

Dumbell Flys: 4x10 @ 25lbs

Dumbell Skull Crushers: 4x10 @ 25lbs

2 sets
10/10 ATG Split Squats
10 DB Seated Good Mornings @ 35lbs

3 sets
50m Suitcase Farmers Carry @ 53lbs
20 Russian Twist

Planks 2x1min 

 Row 7x400m w/ 1 min recoveries for 2800m total

Wednesday:

7 AM:  50mins in the garage gym.

Rowing 3576 meters

15 mins with the following breakdown every min:
50sec moderate
10sec hard

Warmup: the row workout and mobility

5 Rounds
5 pullups
10 pushups

Barbell bent over rows
4x10 @ 95lbs

Dumbell pullovers
4x10 @ 40lbs

EZ-Bar bicep curls
4x10 @ 42lbs

2 sets
10/10 ATG Split Squats
10 DB Seated Good Mornings @ 35lbs

4 sets
15 GHD Situps to parallel
15 GHD Hip Extensions

3 PM:  5.1 miles averaging 8min pace.  Easy run with Venus in the open space by the house. Super chill due to ice and snow. She had a blast, been a bit since she has run with me. Cool weather means she had no issues.  

-- Directly into the hot tub after the run to keep up some sort of heat training.

Thursday:  

  -NOTE:  Weight check in:  Nope, will try to get back on this next week.  Actually a little scared to know, been eating like an asshole.

7 AM:  Rowing about 20mins for 3500m

4 Rounds Tabata rowed as:

1- 20 SPM
2- 24 SPM
3- 28 SPM
4- 30 SPM

7:30 AM: 35 mins lifting in the garage.

Warmup:
3 Rounds
10 airsquats
10 walking lunges
4 square drill
stretch

3 Rounds
5x Front Squats (115,120,125)
stretch

3 rounds
10 weighted situps - 25lbs
10x kneeling slashers - 25lbs
30s Plank
10x back extensions

3 sets of calf raises w/ 25lbs

2 Rounds
10/10 ATG Split Squats
10 Seated Good Mornings - 35lbs

11 AM:  5.2 miles averaging 7:40pace.  Easy cruise around the hood on all roads. Did not feel like messing with ankle plus deep snow today so stuck the the bike lanes around the hood. Snow was not sticking on the roads.

-- Took off for the weekend around 2pm.  Heading to Fruita so Paula can run a 60k with her friends celebrating Rey turning 60.  Should be a fun weekend!

Friday:

10 AM:  5.1 miles averaging 7:40pace.  Easy out and back from the Airbnb in Fruita on the farmland roads outside of town. Super chill and flat but pretty in its own way. Legs are trashed today and right foot hurts in the middle of the foot. Foot has been bothering me for a few days so might skip tomorrows race.

Saturday: 

9 AM:  10.3 miles w/ 1200ft of vert averaging 7:02 pace.  Kessel Run 10 Miler- 1st overall.

Well was not planning on that. Signed up for something to do while Paula was out doing her 40 miler with the plan to make it a tempo run. No one jumped on the starting line with me and lead it from start to the finish. 2nd place was almost 10 mins behind me by the finish. Did not go all out but did go a little harder than I should have.  Did not want to give up 1st once I was there and could not tell how far behind second place was.  Great course and I would do this course again in a heart beat.

Sunday:  

 Spent half the day driving home from Fruita and we got lucky with good roads.  I-70 has been getting shut down on and off all weekend due to the amount of snow and wrecks.  By the time we got home I did not feel like doing anything and my foot was bothering me so took the day off.

Total Weekly Numbers

Still a down week trying to recover and of course racing Saturday did not help that.  Overall feeling pretty good with the exception of a spot in the middle of my foot.  Started last Wednesday, basically why I took Sunday off.  I don't need a stress fracture right now so backing off.  Off to FL for work on Monday and Tuesday.  Sucks..  No personal time on this trip, fly there most of the day Monday, meetings all day Tuesday and fly home Tuesday night.  

Election Day Thoughts

 "Constantly choosing the lesser of two evils is still choosing evil.: - Jerry Garcia

It’s a big week in the United States.

I know it’s very easy to take this for granted, but there are people around the world who would give up everything to have the opportunity to choose the direction of their country.

Use your power.

My challenge for you. I want you to remember that even though people might disagree with you, they are not your enemy.

You might disagree with someone about the debt, taxes, immigration — you name it.

But that does not mean you have to give up your humanity and be nasty to them.

It doesn’t mean they’re a communist or a Nazi.

It just means you have a different vision of policy.

I know that some of the people at the top have given all of us a bad example of how to treat our fellow men and women, but this week, my challenge to you is to stay out of the mud.

There will be enough nastiness no matter what happens.

I want you to rise above it. You can do it. We can do it.

If you need inspiration, just look at the letter President George H.W. Bush, wrote to President Clinton after he lost the 1992 election to him:

That grace has always inspired me, and I hope this week, it inspires you to show the same grace to the people you don’t agree with politically.

We can choose to be better.

We all have that power, no matter what some of our role models and the owners of social media sites and the media want us to think.  Use your power to what makes you happy without putting down others, that is what makes this country great.  Fuck social media, most of it is fake anyways.

October 28th- November 3rd

 "When I was little, my mother taught me how to use a fork and knife.  The trouble is that mother forgot to teach me how to stop using them!" - Hattie McDaniel

Been eating like an asshole this week as I recover... that needs to change soon.

Monday:   

Nothing today but eating any and all food that I desire.  Spent all day driving home from Phoenix. Had to stop just outside of Moab for a 1.5 hour nap. Love the van for this reason.  Left at about 6am and got home just after 8pm.  Actually not bad at all with the nap break.

Tuesday:  

1 PM:  Walked 2.6 miles in 45 mins w/ Venus.  Just an easy walk around the hood to get some movement it.  The normal dog walk loop I have been doing the past few weeks.  Slowly getting back to it some this week.  Today was mostly about trying to catchup at work (failed) and get a little bit of movement in.

Wednesday:

10:30 AM:  40 mins in the garage gym.

Warmup: Rowing and mobility

4 RFT:
4 rounds of:
Row, 500 m
50 Dumbbell Box Step-ups, 20 in

3x10 single leg calf raises

3x10 ab roll outs

4 PM:  Walk 3.4 miles w/ 1000ft of vert in 46mins.  Uphill treadmill walk at the gym. Figured this was less impact and would keep the HR up a little higher than flat walking today. Two more days of walks or other crosstraining before returning to jogging on Saturday.

Thursday:  

  -NOTE:  Weight check in:  Nope

9 AM:  40mins lifting in the garage.

Warmup: Rowing and mobility

Bunch of sets of Bench, Incline Flys, Shoulder Press, Shoulder-side Flys, Hammer Curls, Skull crushers, and planks. Not to heavy and not to light, just to work the body a little bit.

3:30 PM:  Biked 11.3miles w/ 650ft of vert in 47mins.  Easy ride on the gravel bike around the hood. They finally opened Simms by Between my hood and HWY128 after a year so had to check it out. Completely different and spits you out at a totally different spot on HWY128. The hill is also more gradual verses straight up like it used to be. I like it because it is so much safer for bikes now with wide lanes and bike lanes verses having to ride with traffic having them buzz you non-stop. Good to see our tax dollars do some good for a change.

Friday:

9 AM:  Start of Rowvember, going to do a bunch of rowing workouts thru the month.  They are putting up free workouts every day on the Darkhorse App but most likely won't get them all done.  https://darkhorserowing.com/rowvember-2024

Day 1

Warmup: Rowing just over 1000 and mobility

Sets
500 in 1:46
rest 2 mins
1000 in 3:43
rest 3 mins
500 in 1:44

--- Fingers crossed, we will find out December 7th.

2:30 PM:  Biked 11.3 miles w/ 600ft of vert in 47mins.  Easy ride from the house sticking mostly to the dirt verses a combo of both dirt and concrete. Surprised on how my body seems to be bouncing back from the 100 last Saturday. Plan on trying to run tomorrow for about 30mins to see where I really stand.

-- This evening Paula and I grabbed an early dinner and heading down to BPRUNCO in Lakewood to watch Luke's film "High Frequency" which is about his run this year at Hardrock.  Good times and got to brown nose with Dale the race director.

Saturday: 

8 AM:  5.1 miles w/ 1350ft of vert averaging 11min pace.  Easy lap of Mt Sanitas going up the ridge and down the backside. Funny thing is according to Strava this is the 3rd fastest time I have done this loop which is weird, I was not pushing at all. Plan was to bike with the boys tomorrow while they run Mini Mags but based on how good I feel today I am going to run tomorrow instead and start getting back to it.

2 PM: 35 mins in the garage gym.

Warmup: Airbike and mobility

Coffland :
Pull-up Bar Hang, 6 mins
Every time you break complete:
60 Air Bike Calories
30 Push-ups

-- ended up being 240 calories on the airbike and 120 pushups.  Followed up with 20mins in the hot tub.

Sunday:  

8 AM:  10.5 miles w/ 1100ft of vert averaging 8:20pace.  Run with the boys on Mini Mags in Bailey again. This time we started on the other end of if by the VFW so that we would end there for all you can eat breakfast for $12 that they do on the 1st Sunday of every month. Think this is going to become a regular thing now.  If interested in joining reach out for details.

Rest of the day was regretting how much I ate at the VFW, watching football, and working on mobility.

Total Weekly Numbers

Not a bad recovery week.  By Sunday I felt pretty good after the longer run.  Last mile I could feel it but otherwise all systems go.  Been eating like an asshole all week so it is now time to reel that back in.  Still have not had a drink yet, might break that on my birthday though.  We will see.  Time to get back to the grind and rebuilding.  19 weeks to Blackbeard 100 but might throw in some other things before then.