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.