May 12th - May 18th

"Obstacles don't have to stop you.  If you run into a wall, don't turn around and give up.  Figure out how to climb it, go through it, or work around it." -Michael Jordan

Monday:   

6 AM:  5 miles averaging 7:45pace.  Sore today from the weekend. Well muscles are good but the hips and knees are a bit sore from the hills. Just an easy cruiser from the office before my first day back in the office. Basically the normal route I used to do daily in the CTC.

4:30 PM: 47mins at VASA.  SR class at VASA with Paula.  So tired today after being in the office today for the first time in a while and from only sleeping about 4 hours last night due to not being able to shut off the brain about going to the office.  Today was just about going through the motions and moving some under load.

--  They released some of the race photos from Quadrock over the weekend.  Not to bad.

Tuesday:  

1 PM:  7.9miles averaging 7:25pace.  Easy cruise in the afternoon as a break from the office. Waited until the hottest part of the day at 85 degrees to get in a little bit of heat training. Throat was dry as hell when I got done. Spent the rest of the day getting fluids back into the body.

Wednesday:

6 AM:  41mins in the garage gym before heading to work.

Warmup: Rowing, Crossover, and mobility

21-18-15-12-9-6-3
Bench Press @ 115
Calories on the Airbike

3x10 Single leg calf raises @ 25

3 Rounds
10/10 Split Squats
10 Seated Barbell Good Mornings @ 45

10 AM:  6.6 miles w/ 400ft of vert averaging 7:15pace.  Easy cruise from the office around the baseball fields and back between meetings. Little bit more vert on this route than I thought there would be so this may become the normal route with added miles if needed. Not a lot of vert around me to choose from.  

--  Did a bunch of core work in the grass right after the run before heading back into the office.

Thursday:  

  -NOTE:  Weight check in:  170.8 lbs @ 8.2% bodyfat.  Down 3 pounds over the last 2 weeks.  This makes me feel better to see the trend go back to where I want to be.  Goal weight for me is between 165-170 so we are right there now.

5:30 AM:  40mins in the garage gym

Warmup: Rowing, mobility and crossover

10,9,8.....2,1
DB Bench Press @ 50
Heel Elevated Goblet Squats @ 35
DB Shoulder Press @ 35
Reverse Lunges each leg @ bodyweight
Strict Pullups

10 AM: 6.4 miles averaging 7:25pace.  Easy cruise from work between meetings again. This is going to become the norm I think. Need to sleep better at night so I can run in the mornings before work but that has not been happening this week with all the stress, can't seem to sleep more than 3 hours or so at a time.

-- another postcard for the board.  Thanks Don!

Friday:

7 AM:  7 miles w/ 1800ft of vert averaging 10:40pace.  Easy morning lap of Sanitas with a little extra running up to the lookout on Anemone. Felt really solid today and was moving well. Need to get my ass out here earlier during the week since I go to the office now M-Thurs to get more of this before Western.

--  Headed up to Estes Park this afternoon with the van for packet pickup for the race tomorrow.  Don and I decided to camp the night before so there was no rushing in the morning.

Saturday: 

9 AM:  16.2 miles w/ 3300ft of vert in 2:16 or 8:25 pace.  Samson's Revenge 27K for 2nd overall. Dropped down from the 55K due to the stressful week and just trying to listen to my body somewhat. Started out more moderate then more of a progression run based on effort. Even though I was going slower on the third loop the effort was much higher. Love that there was no one else in the top 20 over the age of 40.

Sunday:  

8 AM: 16 miles averaging 6:36pace. Colfax Marathon Relay doing legs 3-5. A buddy had 3 people drop off his relay team for work so I jumped in and did the last 3 legs straight through. Figured this would be a great tempo effort in the build up. Lots of weaving between people so it was hard to go any faster, especially on the bike paths through downtown. Solid effort and a good time!

Total Weekly Numbers

Not the week I wanted but still a solid week with two longer hard efforts over the weekend.  It was a tough week with returning to the office this week after 5 years of being remote so still trying to figure out how to fit it all in.  Off to California this week for Western States training camp next week.  I need some time off work so really looking forward to it.