July 21st - July 27th

"A day wasted on others is not wasted on one's self." - Charles Dickens, "A Tale of Two Cities"

-- Seemed like the right quote for this week considering I am pacing Don 25 miles at the Creede 100 this weekend.  

"Get up in the morning and live right." - Coach Joe Vigil

-- Had to include a quote from Coach Joe Vigil since he passed away this week at 95 years old.  He was a legend in the sport.  Look him up if you don't know who he is.

Monday:   

6 AM:  5.6miles averaging 7:35pace. Easy lap of the business center from work before the first meeting of the day. Super chill effort wise but felt pretty damn good today. Turn over was good but was a little sore in the joints afterwards. Need to get back to mobility more often.

4 PM: 44mins Garage gym session- lighter weight so I don't get to sore like last week.

Warmup: Rowing, Crossover and Mobility

3x30 DB Walking Lunges w/ 20lbs in each hand

3x10 Barbell Back Squats @ 115lbs

3x10 Barbell RDL @ 115lbs

3 Rounds
20 DB box step overs w/ 15lbs in each hand
10 box jumps

3 Rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recovery

3x15 kb toe raises each leg

Tuesday:  

6 AM:  8.75 miles averaging 7min miles.  Zone 2 run around Davidson Mesa with 6x20-30sec strides in the second half of the run. Legs did not have the normal turn over today, guessing due to the lifting on the legs yesterday but not nearly as bad as last week. Seems to take a few weeks of lifting after time off for things to normalize.  Ran into Chris and Kunlong out there.  

--  Was planning on lifting this afternoon but Paula's surgery this afternoon took much longer than expected and she was in a lot more pain afterwards then expected.  By the time we got home and I got her feed and comfortable it was about bedtime so no lifting today.  All good.... 

Wednesday:

6 AM:  11 miles averaging 6:55pace.  Done over at Davidson Mesa again this morning.  Good place for a workout like this.  20 min warmup/ 4x5mins at marathon effort w/ 5min floats at 50K effort/ 20 min cooldown. Ran the marathon efforts between 5:55-6:15 pace (prob to fast) and the floats around 6:50-7:15 pace. Felt pretty good today. The first interval was a little rough like things were waking up and the last interval was rougher than the others due to the legs being worked some. Feel good about this workout.

2 PM:  38mins in the garage gym.  

Warmup: Rowing, Crossover and mobility

3 Rounds
10 DB Incline Chest Press @ 45lbs
10 Bench Dips

3 Rounds
10 DB Flies @ 25lbs
10 Hand Release Push Ups

3 Rounds
10 DB Close Presses @ 35lbs
10 Ez-bar skull crushers @ 57lbs

3x10 Ab Wheel Roll Outs

Thursday:  

  -NOTE:  Weight check in:  forgot this week.

6 AM:  8.2miles w/ 700ft of vert averaging 7:45pace.  Easy out and back straight west from Coalton Trailhead. About 2.75 miles in where you go through the gate by HWY128 to the Highland trail if you take a left instead the new tunnel under HWY128 is now open and connects to Rocky Flats and goes up a good size hill on a new trail into Rocky Flats. This trail is not on the maps yet. Once the new bridge over Indiana is done I can almost connect all the way to Boulder on dirt from home. So cool..... Legs are super tired from yesterday but did loosen up the second half of the run.

1 PM: 35min Garage gym session

30 pullups

3 Rounds
10 DB shoulder press w/ 35lbs

3 Rounds
10 Weighted GHD Hip Extend w/ 10lbs
10 GHD Hip Extend
10 GHD Situps

3 Rounds
10 DB Bicep Curls w/ 20lbs
20 DB Crossbody curls w/ 20lbs
10 DB Hammer Curls w/ 20lbs

-- Taking off for Creede to pace Don at the Creede 100 late this afternoon.  Most likely will drive about halfway around BV or Salida then finish the drive first thing in the morning after running.  Going to be a fun weekend!!!!

Friday:

Missed my run today, just had no motivation once I got to Creede around lunch. Spent the rest of the day helping Don get ready for the race tomorrow.  All good, going to be along night tomorrow night.

Saturday: 

8 PM:  25miles w/ 5500ft of vert in 7:47.  Pacing Don at the Creede 100 from mile 55 to mile 80. Most of this route was over 12,000ft with about 4-5 miles around 13,000ft or higher. He was dealing with a lot trying to stay awake and just being tired overall from running all day, nothing new in a 100 miler.  Got through the night then he was a new man once the sun came up.  Such a neat section I got to pace.  Basically a section of the Colorado Trail that has the highest point on the Colorado Trail at 13,200ft. 

Sunday:  

--Got done pacing just before sunrise, spent the rest of the morning crewing until he finished about noon. So no sleep last night.  He finished in 1st by almost exactly an hour in front of second place.  Congrats buddy!!!!  Thanks for letting me be a part of this adventure!!

Total Weekly Numbers

Not a bad week overall getting back so some sort of "real" training again and not just jogging around a little bit here and there.  Actually got back to doing Workout Wednesday's again which I will keep doing for a bit in the build up.  Feeling pretty good about the week overall.  The next 6-7 weeks will be crucial to get ready for the next 100 at the end of Sept.  Time to grind........