February 17th- February 23rd

"We don't stop playing because we grow old, we grow old because we stop playing." - George Bernard Shaw

Monday:   

9 AM:  58mins at the gym

Warmup: Walking on the treadmill and mobility

Dips
3x30secs w/ 1min recoveries

Barbell Incline Press
5@ 115lbs
5@ 125lbs
5@ 125lbs
5@ 135lbs
5@ 145lbs

4 Rounds
10 EZbar tricep pushdown @ 65lbs
10 EZbar reverse grip tricip pushdown @ 42.5lbs

Stand Cable Flies (High to low)
4x12 @ 20lbs

Pushups
3x60sec w/ 1min recoveries

Farmers Carries
3x50meters with 80lbs in each hand.

Single leg calf raises
3x10 w/ 26lbs each leg

Torso Rotations
3x10 w/ 150lbs

3 PM:  6.1 miles w/ 870ft of vert averaging 7:25pace.  Easy miles on the treadmill on the rolling hills program. Going to be another few days of treadmill runs so I can keep getting in some turnover in this shitty weather outside this week. Over it.

Tuesday:  

Took the day off... in a really bad mind space today to the point that it is good I am not home alone.  Paula is in FL for her race this week (dropped her off at DIA early this morning) but Venus is here with me, so not alone.  Just going to leave it at that and not expand on it right now.  Hopefully I get out of this funk tomorrow.  Fuck this cold weather and fuck the treadmill....

Wednesday:

2 PM:  11.3 miles w/ 800ft of vert averaging 7:05pace.  Another sub 0 windchill day with ice and snow on the ground. Guess it is back to the treadmill for the speedwork again. Workout was: 15 min easy WU, 4x10 min at Steady State w/ 3 min AeT float, cool down at AeT. The 10min intervals were done at 6:30pace. Felt really good on this one today, prob due to taking yesterday off.

Thursday:  

6:30 AM:  48 mins at the gym

Warmup: Treadmill walk and mobility

Leg Press Machine
10 @ 110
10 @ 190
10 @ 190
10 @ 200

Single leg quad extend
4x10 @ 40

Lying Leg Curls
4x10 @ 100

Machine seated calf raises
4x15 @ 175

Hip Adduction machine
4x10 @ 130

Machine standing calf raises
3x15 @ 190

Machine sitting hamstring curls
3x10 @ 70

Barbell RDLs
4x10 @115

1 PM:  Walk 2.5 miles in 35mins.  Dog walk around the open space next to the house.  4 more laps added to the total for the year.

2:30 PM:  11 miles averaging 7:15pace.  Knock another easy 19 laps of the open space next to the house plus the 4 laps on the dog walk today for a total of 23 today. Works for me. Much quicker pace than I thought it would be, I was just trying to keep the HR between 120-130.

-- Paula started her race in Florida this morning.  Same one that she has done before where they race across the state from the Tampa area to the Orlando area using a combo of trekking, biking, swimming, and paddling aka an Expedition Adventure Race.  They have 72 hours to get it all done.  Here is the first photo I was able to find from check in.

-- And one where she is still smiling.  As I find these on different Facebook pages and groups I will post them here for a record for her.

Friday:

 -NOTE:  Weight check in: 172.4 pounds w/ 8.1% bodyfat... up a pound but prob just some inflammation which would not surprise me. 

Finished book 10 of the year.  At this pace I will be done with my 24 book goal on the year by June, of course I don't expect that to happen.  

Found a few more photos late last night of Paula during the race on Facebook.  She was dreading this river swim but at least now it is over.  We were even over at the pool at the gym practicing this with her hauling her gear in the pool just like the photo below.  Of course we got all sorts of weird looks at the gym.

11 AM:  1 hour at Studio Red HITT class at VASA.  Followed by a 2 mile dog walk.  Got bogged down with work all afternoon and did not make it out to run.  Ended up working until about 7pm on a Friday night. Sigh.....

Saturday: 

7 AM:  12.1 miles averaging 7:50pace.  Easy run with Don on the Clear Creek Path in Golden. My first time heading east on this path. Really liked it. Very similar to the Boulder Creek Path but without all the people that you see in Boulder. Might be coming here more often for path running.

10:45 AM:  Deep Stretch class at VASA in the new red light therapy room, this was the first class they offered. I am going to try to do this 1-2 times a week going forward. Really enjoyed this, you basically get into a stretch and hold it for 2-3 mins.  Followed this up with a 2 mile dog walk again.

Sunday:  

8 AM: 18.5 miles w/ 1000ft of vert averaging 7min pace.  Combo of Boulder Track Club run and some solo miles. Started at the Lefthand Trailhead and ran boulder backroads. First 5 miles were warmup with the group then we ran at a tempo pace 5:45-6min pace back to the start (video below). Hung on better than I thought I would. They went on to go do mile repeats (most are training for Boston) while I grabbed a new bottle and just put in another 8 miles solo, running over to the Eagle Trailhead and back to Lefthand trailhead. Was going to do a few more but the legs were hurting a little bit so pulled the plug to be on the safe side. Took in about 150g of carbs in these 2 hours. Working a little bit on what I am going to try and take in during the run next month. Thinking 50-70g of carbs per hour for me.

2 PM: 3 mile dog walk with Venus to finish out the mileage for the day, plus it was over 60 degrees out and sunny.  Perfect afternoon.

--  Paula finished her race across Florida this morning!!!  They rocked it and ended up 3rd in the co-ed open division.   If they would have done the masters division (they are all over 50) they would have won it but they signed up to race the youngsters.  Below are a few more photos I either found online this afternoon or that Paula texted me.  Can't wait to hear the stories of the 3 days across Florida when I go to pick her up from DIA tonight.

Total Weekly Numbers

Not the best of weeks overall.  Missed about 15 miles or so of running this week between Tuesday and Friday.  Not the end of the world but it is what it is and I am disappointed in myself to breakdown mentally like I did on Tuesday.  I am pleased on how the long run on Sunday went especially after doing 14 miles total the day before.  Planning on a bigger week this week so lets hope the body and mind hold together.  We are also planning on leaving to drive to NC sometime in the next week to week and half depending on weather across the country.  Really excited for a change of scenery for a month or so.  FYI-- Still looking for one or two pacers for my 100 March 22nd if anyone is interested on checking out the Outerbanks, NC.  Here is a cool little short clip on the Outerbanks.  The road and bridges you see in this short clip below is what the race runs on and the museum they are in is where the race ends.  https://youtu.be/uTEKnCojBAU?si=rVz3EpbTEOMJuk3C