April 14th- April 20th

"Follow you enthusiasm. It's something I've always believed in. Find those parts of your life you enjoy the most.  Do what you enjoy doing." - Jim Henson

Monday:   

10 AM:  45mins in the garage gym

Warmup: Rowing, Crossover, and mobility

30min EMOM
30sec single unders
30sec knees to chest
30sec Devil Presses w/ 25s
30sec Russian KB swings w/ 55
30sec Sit-ups

then

3x10 single leg calf raises w/ 25

3 PM:  5.25 miles averaging 7:20pace.  Easy few laps over at the open space by the house between work meetings. Just needed to do some sort of shakeout. Felt much better afterwards than before.  This new Death March shirt Kody gave me today is the bomb... might have to get some more.

Tuesday:  

6:30 AM:  8.6 miles w/ 1750ft of vert averaging 9:30pace.  Easy loop from the South Mesa trailhead heading up Shadow then taking the Mesa cutoff for an out and back to Fern before returning via Mesa/Blue Bell. Nice solid run and the legs are finally coming around to trails. First trail run that felt normal and not clunky if that makes sense.  Chilly this morning at 33 degrees.

1:30 PM: 53mins in the garage gym

Warmup: Rowing, Crossover, and mobility

DB Shoulder Press
3x10 @ 40

3 Rounds
10 DB Laterial Raise @ 20
10 DB Front Raise @ 15

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

3 Rounds
20 Single leg V-Ups
20 Bicycles
20 Russian Twist @ 25
20 Plank Knees to Elbows

3 Rounds
10/10 Single leg split squat
10 DB seated good mornings

3 Rounds
10/10 single leg RDL @ 25
10 Jefferson Curls @ 45

--  20mins in the hot tub right after lifting and 90min massage late this afternoon.  Much needed.

Wednesday:

6:45 AM:  8.1 miles averaging 7:10 pace.  Easy laps of Davidson Mesa this morning. Right Achillies was a little sore this morning so keep the hour easy flat for that reason. Body is still trying to get used to vertical again I think. Quicker pace than expected, when running I just keep the HR under 140, most of the time was in the 120s.

3 PM:  Walk 2.7 miles in 42mins.  Easy walk getting a few more laps of the open space with Venus.  Only 775 laps to go for 2025.

Thursday:  

  -NOTE:  Weight check in:  173 lbs @ 7.8% bodyfat.  Finally got onto the scale to see how much I gained since before we left for NC at the beginning of March.  Up 3lbs but the funny part is that the bodyfat % did not go up.  Which means I am retaining some water or gained a little bit of muscle.  Either way time to quit the pre-bed binging I have been doing the past month.

7 AM:  45mins in the garage gym

Warmup: Rowing, Crossover, Mobility

Walking Lunges
3x40

Back Squats
10 @ 125
10@ 125
10@ 125
10@ 125

Barbell RDLs
4x10 @ 115

3 Rounds
20 box step overs
10 box jumps

3x10 GHD Sit-ups

4-5mins on the Mobo board

2 PM:  10.2 miles w/ 2200ft of vert averaging 9:40pace.  Out and back up Bear Canyon. After a short warmup pushed just a little bit on the uphill keeping the HR around 150 and just an easy cruise coming back down. Did not want to risk an ankle roll coming down by pushing to hard, achillies is still sore but not affecting my gait so just ignoring it for now.

Friday:

7 AM:  7.7 miles averaging 7:45pace.  Easy loops in a snow storm at the open space by the house. Added another 13 more loops which means I have 762 more to go for 2025. LOL... just silly. Legs are shot from yesterday so just a jog at a RPE of 4-5.  Crazy weather after it was 75 on yesterday afternoon's run.

2 PM: 41mins in the garage gym

Warmup: Rowing, Crossover, and mobility

4 Rounds
10 DB Incline Chest Press @ 45
10 Dips

4 Rounds
12 Chest Flys @ 25
12 Hand Release Push-ups

3 Rounds
10 EZ-Bar Narrow Chess Press @ 77
10 DB Skull Crushers @ 25

--  Paula and I headed up to Shoes & Brews up in Longmont this evening for somewhat of a date night.  Went out to dinner at a new place then headed over to Shoes & Brews for the Hardrock gathering Dale (race director) was doing.  Of course I won in the raffle again walking out with a bag full of shit with a shirt, 2 hats, tailwind, and a free month rental of an altitude system.  Great to catch up with a bunch of people I have not seen a bit.

Saturday: 

8 AM:  17.6 miles w/ 3000ft of vert averaging 8:50pace.  Run up to Gold Hill and back from about 1.25 miles up the canyon from the Lion's Lair cutoff trailhead. Thought I was moving really slow up the hill but not to bad after looking back, more walking than I would have liked in the last few steeper miles but overall a good run. Dirt roads were a sloppy mess from the snow the day before. Achillies swelled up nicely after this one... this could be bad.

Sunday:  

8 AM: 14.6 miles averaging 6:50 pace.  Boulder Track Club Sunday long run. A lot of the group is in Boston for the marathon tomorrow and half of the 20ish people that showed up were decked out in Boston gear. From Niwot Market north onto the dirt roads and a small 5 mile trail system called Lagerman. Pushed a little harder than I planned but HR never go that high, average was 134. Achilles was better after todays run than yesterday, guessing due to lack of vert today but it still was grumpy afterwards.

-- Followed this up with a 2 mile dog walk with Venus and 20mins in the hot tub.  Also finally grabbed the mail and got this postcard.  Been a bit since I have been to the Sand Dunes and Paula has never been there, need to plan a van/training weekend there soon.

Total Weekly Numbers

First real week back to training to get ready for Western States and of course I aggravated some tendon on the inside of my ankle next to the achillies.  So frustrating...... Was told to replace all my runs after Saturday with the bike but as you can see that did not happen on Sunday.  Was also told to do that this upcoming week, not sure if I will just back off and let it calm down or push through it.  Right now it is manageable which is why I am having this debate in my head.  Guess we will take it day by day.  Anyways solid week and need about 8 more weeks like this or more to be where I want to be on the start line.