April 7th- April 13th

"When you hate, the only person that is suffering is you because most of the people you hate don't know it and the rest don't care." - Medgar Evers

Seemed like a good quote with all the weird shit going on in the world this week.

Monday:   

7 AM:  4.7 miles averaging 7:40pace.  Easy spin around the CTC by work since I needed to be in the office this morning. Was supposed to run with Chris but he got food poisoning so solo morning today. Super chill on roads.

4:30 PM: Long work day today in the office and at a supplier site.  Lot later than I like and almost skipped it but got it in.  Followed this up with 20min hot tub as well.

Warmup: Rowing, Crossover, Mobility - light today to get back to moving well

Walking Lunges
3x40

Back Squats
10 @ 115
10@ 115
10@ 120
10@ 120

Barbell RDLs
4x10 @ 115

Single Leg Calf Raises
3x10 @ 25

Tuesday:  

7:30 AM:  40mins in the garage gym

Warmup: Rowing, Crossover, and mobility

3 Rounds
10 DB Incline Press @ 45
10 Bodyweight Dips

3 Rounds
10 DB Flys @ 22.5
10 Hand Release Pushups

3 Rounds
10 Ez-bar chest press @ 82
10 DB Double Skull Crushers @ 22.5

3 Rounds
10/10 ATG Split Squats
10 Seated DB Good Mornings @ 40

4 PM:  7 miles w/ 500ft averaging 7:50pace.  Easy miles from the Greenbelt Trailhead for a lap of Marshall Mesa from the backside. Super chill today, stomach was not great this afternoon. Had to make a pit stop at the gas station on 93 due to no bathrooms yet at the Marshall Mesa trailhead with the remodel. I would have thought there would have at least been porta potties for the construction workers, but nope.

Wednesday:

3:30 PM:  Missed my run scheduled for today.  Feeling like shit today and figured a rest day would do me good which sucks considering it is the perfect spring day out there today.  FML..........  Guessing this is all caused by stress from work, like I tell people all the time.  The body does not know where the stress is coming from, it just knows stress.  It reacts the same whether it is from a long run or from work, stress is stress...  Chalking up today and moving on.  Will make it a point to get out earlier in the day tomorrow, seems every time I wait until the afternoon I have some sort of issue.

On a brighter note did get about $1500 worth of gear from SaySky to use for Western States.  I was blown away they sent all of this for Paula, Don, and me for Western and to train in.  Super nice gear and can't wait to train/race in it.  Thank you SaySky and Don for hooking us up!

Thursday:  

  -NOTE:  Weight check in:  Nope

7 AM:  10.5 miles averaging 7:10pace.  AeT Effort at Davidson Mesa. Was not sure how today was going to go due to how I was feeling yesterday but it went well. Started slow and of course after lap one I barely made it to the restroom which is why I choose to run here for there is a restroom on each end of the loop. After that pit stop all went super well and was able to lock into the AeT effort which is around 6:40-7min pace (based on 130-140 HR). Hopefully things are starting to come back around again but still getting a little light headed in the mornings and upset belly issues but better than the last 2-3 days.

3 PM: 45mins in the garage gym followed by 20mins in the hot tub.

Warmup: Rowing, Crossover, and mobility

Pullups
35 total broken up as needed.

Bentover Barbell Rows
3X10 @105

3 Rounds
10 Band Pulldowns
10 DB Pullovers @ 45

3 Rounds
10 Weighted GHD Hip extend @ 10
10 GHD Hip extend
10 GHD Situps

3 Rounds
10 DB Bicep Curls @22.5
20 DB Cross body curls @22.5
10 DB Hammer Curls @ 22.5

3x1 min planks w/ 30sec recoveries.

Friday:

7:30 AM:  8.6 miles w/ 2000ft of vert averaging 11min miles.  Some hillier miles from NCAR going along the Mesa Trail with a few out and backs and loops thrown in. I have no hill fitness right now, no uphill power due to all the flat running I did to get ready for that 100 last month. I have a lot of work to do over the next 2 months. Really need to think about how I am going to do this.

Missed my lifting session this afternoon due to work blowing up and date night this evening.  Ended up in South Denver having dinner with Don, Amy, Mike, Nancy and of course Paula.  Really nice to catch up with them, been a bit since Paula has seen them.

Saturday: 

9 AM:  12.75 miles w/ 3800ft of vert in 2:39.  Easy lap of Bear Peak and Green Mountain from Bear Canyon trailhead. The normal loop of up Fern and down Bear. First real hills this year and fuck did I feel that. Felt super slow going up Fern but was actually an okay time and this might have been a PR on the loop without trying. Will need to keep an eye on this for I will be doing this more in the coming weeks.  Ran into Dan Springborn and Gerber.  Always nice to see buddies out there crushing it.

Sunday:  

8 AM:  8.7 miles w/ 800ft of vert averaging 7:10pace. Playing water boy for the Boulder Track Club long run today. Meet them at mile 5 and mile 10 with everyone's drink. Of course I did my own miles around each water stop while waiting for them. Got a free pair of Metaspeed Paris supershoes for joining the club and playing water boy today. This might be the lightest shoe I have ever had coming in just over 6ozs.

11 AM: 4.2 miles w/ 800ft of vert averaging 9:50pace. Easy up and down from the Lion's Lair Spur trail to the top of Santias and back. I was expecting this to be much longer than this. Super nice route if one just wanted to get in a short hill. Paula did her thing with a 15lb pack, we meet at the summit then back at the car.  

Followed this up with lunch at the Gold Hill General Store.  Paula has never been there before and wanted to check it out since it was only 7 or so miles up the road.  This might actually be the best cookie in the state, between this and the bakery in Alma.

Total Weekly Numbers

Not a bad week to kick of the Western States training considering I even missed a day which might actually do me some good in the long haul.  Quads are sore to the touch this Monday morning as I am typing this from all the hills this week but that will get better as I keep it going in the coming weeks.  This next week should be more of a build, trying to decide today if I should sign up for Rock Hawk 25k next weekend or not in Castle Rock.  It closes tonight so need to make up my mind soon.