June 3rd- June 8th

"We must all suffer from one of two pains: the pain of discipline or the pain of regret.  The difference is the discipline weighs ounces while regret weighs tons." - Jim Rohn

"Friendship is a priceless gift that cannot be bought nor sold, but its value is far greater than a mountain made of gold." - Muhammad Ali

Seemed like it was a more than 1 quote type of week.... The list of quotes is growing faster than I am using them anyways.

Monday:   

10 AM:  6 miles averaging 7:30 pace.  Easy lap of Davidson Mesa and Harper mid-morning. Super chill especially when I started due to be really stiff from the weekend but loosened up nicely about 2 miles in where things were clicking as they should. Going to be an interesting week.

4:30 PM: Studio Red class at VASA with Paula followed by 25mins in the sauna.  Starting to increase the sauna time as the race gets closer.

Tuesday:  

6:30 AM:  10.3 miles averaging 6:25pace.  Joined the Boulder Track Club for the Tuesday morning track session, can't remember the last time I did a track workout. Forgot how much I do enjoy them even though the hurt like hell. Here was the general structure.

Session: Warm-up/Cool down 2-3 miles + strides

1600 @10k 3 min rest
2x400 @ mile - 3k pace 90 rest
1200 @5k pace 2.5 min rest
2x400 @ mile - 3k pace 90 rest
800@3k-5k pace 2.5 min rest
2x400 @ mile - 3k pace 90 rest
1600 @ Tempo/GMP pace

1-2 mile cooldown

4:30 PM: 35mins in the garage gym.  Easy random lifting in the garage after work. Not structured due all the running this week.  Mostly upper body and core work.  Followed this up with 20mins in the hot tub.  Why is it that 20mins in the hot tub at 104 degrees feels much harder than 20mins in the dry sauna at 200 degrees?  I still can't figure this out.

Wednesday:

3 PM:  9.3 miles w/ 500ft averaging 7:35 pace.  Link Lake loop from Sterns Lake. The plan was to run over to the big hill and do 4x4mins hard up it but after the first one I pulled the plug due to shit legs from the track yesterday. Just jogged out the 1:10 instead which is fine, I still got in some great work yesterday that was not planned.

Thursday:  

  -NOTE:  Weight check in:  Nope.

7:30 AM:  11.5 miles w/ 2500ft of vert averaging 9:50pace. To the summit of Green Mountain via Bear Canyon. On the way down did a bunch of 1-2 min fartleks trying to work the quads. Had a few sub 6 min miles in there coming down. Yes it worked.  The quads were somewhat shot after this.

--  Got to work today around 10am and this was in the parking lot, yes that is an In-n-Out semi dishing out hamburgers for everyone.

4:30 PM: 35mins in the garage gym.  Just random upper body lifting in the garage gym to do some sort of lifting this week. Nothing structured again until after Western, doing just enough so not to loose to much strength the last few weeks of the build up and taper.

Friday:

7 AM:  12.1 miles averaging 6:35pace.  Easy warmup then 3x2 miles hard with 3min rest between then easy jogging until I hit about 1:20 total of running. The plan was for 4 reps but bailed on the last one, legs are shot from this week and was surprised I lasted for 3 of them at the paces we were doing which was between 5:20-5:50. Prob will not be productive at work the rest of the day.

11 AM:  Walked 1.7 miles in 25mins.  Easy lunch time dog walk since I was working from home today and Paula is in Snowmass for the weekend doing Ragnar with friends.

4:30 PM:  45mins at VASA for Studio Red HITT class this evening.  Another 1.5 miles of sprinting on a manual treadmill, which is the case in every one of these classes.

--  Got this in the mail today.  Thanks JT!

Saturday: 

8 AM:  23 miles w/ 4800ft of vert averaging 10:50pace.  3 laps of Walker Ranch. Just cruising covering the miles working on calories and hydration. Think I failed on hydration, it was only 80 degrees out there so not that hot but still got somewhat dehydrated at the end. Need to be better for Western. Outside of that everything else held together nice and it was an enjoyable run. Wish I would have thought about Walker Ranch earlier in the training cycle for it is the perfect trail for Western States training.

4 PM: 1.5 mile dog walk with Venus since Paula is gone this weekend.

Sunday:  

7 AM: 15.2 miles w/ 4000ft of vert averaging 11:20pace.  3 laps of Sanitas. Love doing these lap runs to use my van as an aid station and not have to wear a pack. Dan joined me for the first 2 laps and ran into George and Tracy on the third lap. LOTS of people out there when I got done. I am toast after today, ended up falling asleep on the couch when Paula and I were watching the show this afternoon. LOL

3 PM: 1.5 mile dog walk with Venus.

Total Weekly Numbers

Peak week is in the books.... got in more than I thought I would so very pleased on the week.  3 hard workouts mixed in that mileage from Tuesday, Thursday, and Friday.  Needless to say I am wiped this Monday morning as I am typing this but everything held together.  One more bigger week then a full on taper.  Almost there.