August 18th- August 24th

"To live is to choose.  But to choose well, you must know who you are and what you stand for, where you want to go and why you want to get there." -Kofi Annan

"Without goals, training has no direction."- Natalie Coughlin

Monday:   

6 AM:  8.2 miles averaging 7:45pace.  Back on the Front Range to the morning grind.  Monday shakeout with 2 laps of Davidson Mesa and 2 laps of Harper. Super chill but was really surprised on how good the legs felt this morning. Yes they were a little tired but not really sore at all. Seem to be absorbing this training cycle well so far.

4 PM:  37mins in the garage gym

Warmup: airbike, crossover and mobility

30 pull-up broken up as needed

DB bent over Rows
3x10 @ 45

3 rounds
10 band pull downs green band
10 DB pull overs @ 45lbs

3 Rounds
10 weighted GHD hyperextensions @ 10
10 GHD hyperextensions
10 GHD situps

3 rounds
10 DB bicep curls @ 20
20 cross-body curls @ 20
10 DB hammer curls @ 20

Tuesday:  

6 AM:  11.8 miles averaging 6:45pace.  Workout Tuesday does not quite have the same ring to it as Workout Wednesday but a day sooner this week due to a race on Saturday. Today was 20min warmup - 30min Tempo (around 6:30pace +/- 15secs) - 3min recovery - 5x1min hard/ 1min floats- then 20mins easy. Hell of a workout this morning and it went super well overall. Energy and legs were good for the most part. Did take a gel right before hitting the 30min tempo to get me through the workout without a bonk this morning.

4 PM:  30mins lifting.  Easy leg day over at VASA doing all the leg machines while Paula was on the treadmill. Decided I needed to get out of the garage gym this afternoon.  Followed this up with 20mins in the sauna there as well.

Wednesday:

6 AM:  10.2 miles w/ 1200ft of vert averaging 8:35 pace.  Easy lap of Springbrook and Gashawk from Dowdy Draw Trailhead. Did add an extra 2 miles doing an out and back on Community Ditch as well to round it up to 10 miles. Super chill for the most part but did speed up the second half of the run as I loosened up and of course there was more downhill instead of uphill.

4 PM:  35mins Garage gym session

Warmup: Rowing, mobility, and Crossover

4 Rounds
500 Row
5 Strict Pull-ups
20 Push-ups
20 Air Squats
20 GHD Sit-ups

This was a grinder.. loved it.

Thursday:  

6 AM:  9.25 miles w/ 600ft of vert averaging 7:30 pace.  Easy cruise on the Dirty Biz from the Coalton Trailhead heading west up the big hill then back and then up the hill to the north towards Superior. Calling this The Gate to Gate Run since there is a gate and the end of both of these sections. First half super mellow then started to feel good so cranked it up just a little bit the last 3-4 miles.

Friday:

  -NOTE:  Weight check in:  Nope... 

10 AM:  7.5 miles w/ 400ft of vert averaging 7:40pace.  Costco Loop plus some extra with 4x20sec hill strides. Ran with Taylor and Veronica. All three of us are racing tomorrow night, they are doing the 35K and I am doing the 50K so the conversation was all about strategy for tomorrow. Good times!!

Saturday: 

6:30PM:  31 miles w/ 2000ft of vert in 4:05.  Westminster Night Trail 50K put on at Standley Lake just a few miles from the house. The race started at 6:30pm so of course was not feeling all that great at the start with all the food from the day in the belly. Decided to go out somewhat harder for at least the first 10k to see who would go with me. Of course one dude did, and we pushed the pace for the first half marathon. As we were coming into the turn around at mile 13 he as me if I was playing mind games with him by going out so hard, LOL... Told him my plan as to do a tempo half marathon then cruise it in which I sorta did but I did push the pace for another 2-3 miles to keep the pressure on him after he left the turn around before me and he broke, started walking and cramping around mile 17 grabbing his hamstrings. I knew he would, he was only using aid stations, no handhelds or anything, and he was only drinking like a cup at a time since I was not giving him time to refuel by pushing the pace. I was carrying a handheld and my gels in my waist belt so I did not stop at most aid stations, just once per lap at the start/finish to refill the bottle. Needless to say I put 30 plus minutes on him by the finish and I just cruised it in after mile 17ish or so. I did break somewhat around mile 27 where I thought I was going to puke but was good, just slowed it down and jogged it in. PR for me in the 50K tonight.. 1st place... and Taylor won the 35K and Veronica won the women's 35K and Melisa got 2nd woman in the 35K.  Deathmarch crew had a good night.

Sunday:  

2PM: 4.2miles averaging 8:10pace.  Easy lap of Davidson Mesa and Harper Lake. Super chill, first 2 miles were rough but okay after that. Sure it is all due to the lack of sleep this weekend.

Total Weekly Numbers

Another solid week of over 80 miles, 3rd week in a row over 80 and 4th week over 70, capped off with a fun race that I was able to pull out the win and course record.  Looking forward to the coming down week, need it I think even though I am feeling pretty good this Monday morning as I am typing this.  Should be in the 60-70 mile range this week, then 2 more bigger weeks before the taper for Cowboy.  

Still looking for a pacer for Cowboy 100 on Sept 27 if interested!!  Just need to be able to do 9-10 min or so miles for 20ish miles. 

August 11th- August 17th

"Either you deal with what is the reality, or you can be sure that the reality is going to deal with you." - Alex Haley

“It’s time to kind of dig myself in a hole the next four weeks, and then dig myself out of it with two weeks to go.” - Clayton Young

The second quote by Clayton Young is exactly what I have been thinking the past few days.... so timely coming across this quote.

Monday:  

10 AM:  7.6 miles averaging 8min pace.  Took an hour break mid-morning from work since I got here early for a quick shakeout jog around the Tech Center. Legs really had no turn over today, just damn tired which is expected. Foot and groin issues feel better afterwards, for now, guess we will see later today if it helped or not. Super chill of course.

Tuesday:  

6 AM:  9.4 miles averaging 7:15pace.  Easy 3 laps of Davidson with some strides thrown in during the second and third lap. Finally starting to feel like myself again, still got some niggles but they are much better than they were Sunday afternoon.

This was in one of my morning news letters this morning from Mario Fraioli.  SO GOOD and SO TRUE!

"A topic I’ve been thinking a lot about recently is the difference between being interested in something versus being committed to it. This is top of mind right now as I have athletes preparing for the fall marathon season and I’ve been kicking off a few conversations of late with some version of the following question: Are you committed to this pursuit, or are you merely interested in it?

It’s a jarring inquiry that sometimes leads to an awkward silence. But more often than not, however, I get a follow-up along the lines of, “What do you mean by that?”

Well, here’s what I mean by that. The person who is interested in hitting the PR, or getting the BQ, or crossing the finish line, whatever it is, will put effort in when motivation is high and/or it’s convenient to do so. This means the occasional heroic effort but also inconsistency and insecurity along with it. When the ride gets bumpy things tend to go off the rails and getting back on can be a challenge, if not impossible. With these folks dedication often falls by the wayside when that initial burst of motivation fades away, the work starts getting hard, life gets busy, or some combination of those things. They can take it or leave it.

The committed ones, however, prioritize the pursuit and decide from the outset to follow through no matter what comes up along the way. The effort is consistent but never crazy. They carry a quiet confidence that it’s all going to work out. This involves showing up on days they don’t feel like it, making adjustments when plans go sideways, and keeping the main thing the main thing when distractions threaten to derail them. They’re in it for the long haul.

So be honest with yourself, whether it’s a race, a project you’d like to get off the ground, one of your relationships, or something else you’ve told yourself that’s important: Are you committed, or are you merely interested in it?"

4 PM: 40mins in the garage gym

Warmup: Airbike and Crossover

Bench Press
10 @ 95lbs
10 @ 135lbs
2x5 @ 155lbs
2x3 @ 165lbs
2x1 @ 175lbs

DB Flies
3x10 @ 25lbs

Ez-bar Skull Crushers
3x10 @ 57lbs

Ab-Wheel rollouts
3x10

Wednesday:

6AM:  12.4 miles averaging 6:55pace.  Workout Wednesday... 20min warmup/ 20min at steady state (6:30-6:45 pace)/ 3mins easy/ 6x2mins w/ 2min floats @ 10K effort (6min pace)/ 20mins cooldown...

This was a doozy... I really enjoyed this workout and the legs felt good today. Foot was good this morning before the workout but sore afterwards. Good that I wake up in the morning and the foot is a little bit better everyday even though it gets sore after running. Progress...

Really starting to notice that sunrise is getting later and later in the mornings now.

-- Dirt Circus that Donnie and I went to last Saturday just sent out a bunch of photos they took.  It was a good time, sign up next year.  I won about $200 worth of Smartwool socks.  Most people win something.

4 PM:  31mins in the garage gym-light leg day

Warmup: Airbike, Crossover and mobility

Box Barbell Back Squats
3x10 @ 135lbs

Barbell RDL
3x10 @ 115lbs

Single Leg Calf Raises
3x10 @ 25lbs each leg

J-Curls on a slant board
3x10 @ 45lbs

-- Venus does not seem to be a fan of ice bandannas.. yes it is filled with ice and wet, Paula just used it on her run in 98 degree weather.

Thursday:  

6 AM:  8.1 miles w/ 600ft of vert averaging 8min pace.  Easy from the Coalton Trailhead up the hill and back then up the other hill to the north and back. Super chill for it was a very high gravity morning. Took most of the run for things to flow. Just one of those days.

4 PM:  Garage Gym 40mins

Warmup: Airbike, Crossover, Mobility

Seated DB Shoulder Press
3x10 w/ 45lbs

3 Rounds
10 DB Lateral Raises w/ 25lbs
10 DB Front Raises w/ 15lbs

3 Rounds
30sec Plate upright rows 25lbs
30sec Plate steering wheels 10lbs

3 Rounds
20 Single leg v-ups
20 Bicycles
20 Ball Russian Twist 25lbs
20 High Plank knee to elbow

Friday:

6 AM:  5 miles w/ 1300ft of vert averaging 11min pace.  Mostly an easy lap of Santias. Did kind of push up the ridge a little bit hard hitting the summit in just over 22mins which I think is the 2nd fastest I have done it. Opps.... Super chill coming down. 

Had coffee with a good friend and picked up about a 50 pairs of ASICS trail shoes for the Boulder Track Club afterwards to take up and give away at camp this weekend in Granby. Each person is getting 2 pairs, BTC hooked us up! Always cool to compare to my Speedlands.   Leaving around noon to head up to Granby.  

10AM: Walk 1.8 miles in 30mins.  Quick dog walk with Venus before hitting the road.

Saturday: 

7 AM:  27miles w/ 3200ft of vert averaging 9min pace.  At Snow Mountain Ranch in Granby at 9000ft. Cut it a little short (was supposed to do 5 hours, this was 4 hours) but longer than last week… getting there! Ran 1 hour before the group run, then joined them for about 8ish miles then finished it out solo on some un-maintained trail with some bushwhacking involved. 200g of carbs, 5g of fat, 15g of protein during the run. Need to be better, even got dehydrated even though it was only 65 at the hottest, I know better at altitude, just been a while since I have gone long above 8000ft.  The rest of the day was spent recovering and napping in the van before the group dinner this evening.  And yes, I am the old guy of the group... sigh.... 

Meanwhile at home... I am jealous... LOL

Sunday:  

9 AM: 14.5 miles w/ 1700ft of vert averaging 8:50pace.  Last day in Granby. Ran the Frazer to Granby trail with the group hanging back verses going out with the front 3 guys like usual, of course they only did 8 miles yesterday verses my 27. lol. Good week!!! Super pleased!!  

Total Weekly Numbers

Another solid week of over 80 miles with some good effort in there as well.  Still managing the plantar fasciitis on the right foot.  Not getting worse and seems a little bit better every morning when I get out of bed.  Just hoping to get through the next 2-3 weeks without a flare up then hopefully it heals some more during the taper before the 100.  

August 4th- August 10th

"Self-esteem comes from what you think of you, not what other people think of you." - Gloria Gayor

Monday:   

6 AM:  7.5miles w/ 400ft of vert averaging 8min pace.  Easy mid-morning jog from work. HR strap was being wonky the first 4ish miles then it started reading correctly. Legs are tired from the weekend but they do feel better after the run then they did before. Ready for another solid week!

4 PM: 40mins in the garage gym.

Warmup: Airbike, Crossover, Mobility

Seated DB Shoulder Press
3x10 w/ 40lbs

3 Rounds
10 DB Lateral Raises w/ 20lbs
10 DB Front Raises w/ 15lbs

3 Rounds
30sec Plate upright rows
30sec Plate steering wheels

3 Rounds
20 Single leg v-ups
20 Bicycles
20 Ball Russian Twist 10lbs
20 High Plank knee to elbow

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

Tuesday:  

6 AM:  9.6miles averaging 7:20pace. Easy 3 laps of Davidson Mesa with a few strides thrown in after the first lap as I felt like doing them. Legs feel so much better than they have the past 3 days only for me to make them sore again tomorrow.

-- Was stuck at work much later today than normal in an all day meeting and did not get home until after 5pm.  Bailed on lifting and instead started making dinner so that it was ready when Paula got home from her run instead.  

Wednesday:

6 AM:  13.6 miles averaging 6:55pace.  Done over at Davidson Mesa again this morning before work. Warmup followed by 3x15mins at 6:30pace or faster w/ 5min jog recoveries between followed by a cooldown. Felt slow but the paces where right on usually hovering around the 6:15-6:20 pace. Last 5 mins of the third interval the HR got higher than all the other intervals at a little bit of a slower pace than the others, guessing cardiac drift was starting to happen.  

4 PM:  50mins in the Garage gym

Warmup: Airbike, Crossover, and mobility

Bench Press : 5-5-3-3-3-1-1-1-1 : 3500 lbs
Sets
5 Bench Press | 135 lbs
5 Bench Press | 145 lbs
3 Bench Press | 150 lbs
3 Bench Press | 155 lbs
3 Bench Press | 160 lbs
1 Bench Press | 165 lbs
1 Bench Press | 175 lbs
1 Bench Press | 180 lbs
1 Bench Press | 185 lbs


"Tabata" - 8 x 20 secs / 10 secs : 272 reps | 62 + 55 + 95 + 60
Tabata GHD Sit-up
Tabata Echo Bike Calorie
Tabata GHD Hip Extension
Tabata Echo Bike Calorie

--Went out to dinner this evening with a bunch of friends at Acreage to celebrate Arturo's 74th birthday.  Happy Birthday buddy!!!

Thursday:  

6 AM:  8.4 miles w/ 600ft of vert averaging 7:50pace.  Easy out and backs from the Coalton Trailhead on the Dirty Biz trails. Switched the with Friday's run because I was pressed for time this morning before work. Still was a little late for work, priorities, lol... Figured they were both at an easy effort so should not be an issue. I usually work "remote" on Fridays so a little easier to be out there longer and have time to drive to the Boulder hills tomorrow for the 1.5-2 hours easy run.

Friday:

  -NOTE:  Weight check in:  173.4 lbs @ 8.2% bodyfat.... up a pound but think it is mostly water since I have upped my carb intake as the miles increase.  I say that because bodyfat went down a little bit.

6 AM:  9 miles w/ 2200ft of vert averaging 10:30pace.  Mount Sanitas and Anemone trails at an easy effort, well as easy as can be going up that steep ridge. Super chill especially on the downhills though. Great morning out there!

--  Got a surprise in the mail today as well... Thanks JT!  If you haven't been to the Mint Bar in Wy then you haven't lived yet.  Last time I was there when Donnie ran Bighorn 100 about 4 years ago we almost got into a fight.  Good times!

Saturday: 

6 AM:  10.75 miles w/ 1300ft of vert averaging 8min pace.  Switched Saturday and Sunday. The raffle and post run stuff at Dirt Circus took 1.5 hours and I stiffened up so just decided to switch them instead of running more today. Did win $250 gift card to Smartwool so that was cool! Super chill today and feeling good.

Sunday:  

7 AM:  23 miles w/ 700ft of vert averaging 7:20pace.  Mile and half or so before joining the Boulder Track Club for 14 miles at a faster clip then a few more afterwards. Tired on this run but did okay but was pretty wiped, actually cut the run short by an hour due to my right foot and hip starting to bother me. Did not think it was worth pushing through.  If I would have pushed through it I would have been around 30 miles on the day.

11 AM: Walk 2 miles with the dog.. much needed, helped loosen me up some.

Total Weekly Numbers

Solid week this week on the running front.  Did cut weights back a little bit due to energy and not to over do it but that did not seem to help.  After Sunday's run I am starting to deal with some plantar fasciitis in my right foot, my right groin also is bother me along with my left calf locking up now and again.  Falling apart a little bit over here but it is my biggest week in about 8-9 weeks and my second week in a row over 70 so I guess I should not be surprised.  Hopefully a few easy days will get rid of these niggles and we are back on track for the running camp this coming weekend in Granby.  

July 28th- August 3rd

"Study nature, love nature, stay close to nature.  It will never fail you." - Frank Lloyd Wright

Monday:   

-- Left camp outside of Creede about 6am to start heading home.

9 AM:  7.1 miles w/ 950ft of vert averaging 8min pace. Stopped in BV on the way home and did an out and back on the dirt roads just east of town from the overlook. Super chill effort but the HR was higher than normal at this pace but I was also at over 8,000ft and going on little sleep all weekend, so not surprised.

-- Also hit up the hot tub in the evening with Paula, time to get back to heat training for Cowboy.

Tuesday:  

6 AM:  9.7 miles averaging 7:15pace.  2 easy laps of Davidson Mesa plus 3 laps of Harper Lake to get my 1:10 of running. Threw in 5 strides throughout the run as well. Felt better than I was expecting too so there is that.

4 PM: 45min Garage gym session

Warmup: Airbike, Crossover, mobility

30mins EMOM
30sec jump rope
30sec hanging knee raises
30sec Devil press with 25lbs x2
30sec Russian KB swings w/ 44lbs
30sec Abmat sit-ups

Wednesday:

6AM:  12.5 miles averaging 7min pace.  4 laps of Davidson Mesa for this workout. 30mins easy/ 30mins @ Steady State/ 30mins easy. Funny how quick the pace is for the 30mins easy is right after an effort, easy pace becomes quicker than before the effort. Overall felt really solid today overall and think I paced this one just right for today.

4 PM:  40mins Garage gym session

Warmup: Airbike, Crossover, mobility

DB Reverse Lunges
5x20 w/ 15lbs each hand

Box Squats
4x10 w/ 125lbs

Barbell RDL
4x10 w/ 115lbs

Single leg calf raises
3x10 w/ 25lbs

Nordic Hamstring Curls
3x10

Thursday:  

  -NOTE:  Weight check in:  172.2lbs @ 8.8% bodyfat.  Down 2 lbs from 2 weeks go so trending in the right direction.  Funny how cutting out some of the before bed snacks helps.

6 AM:  9.2miles w/ 750ft of vert averaging 7:50pace.  First half of the run as a slog which is also were all the uphill basically was in the run. Also due to yesterday's run workout and leg lifting in the afternoon. Overall felt great and just a long shakeout for the most part.

4 PM: 40 mins Garage Gym session

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

Friday:

6 AM:  4.2 miles averaging 7:50pace. Easy lap of Davidson Mesa and Harper Lake. Just a Friday morning shakeout for the most part. Legs are trashed from the week this morning. Most likely from the Nordic Curls I was doing a few days ago, been to long since I have done those.

10 AM:  35mins At VASA

Warmup: Elliptical and mobility

35 pull-up broken up as needed

Seated Cable Rows
3x10 @ 105

3 rounds
10 Ez-bar cable straight arm pull down @ 42.5
10 Ez-bar cable reverse grip straight arm pull down @ 42.5

3 Rounds
10 weighted hyperextensions @ 25
10 hyperextensions
10 decline situps

3 rounds
10 DB bicep curls @ 25
20 cross-body curls @ 25
10 DB hammer curls @ 25

Saturday: 

7 AM:  10miles w/ 1400ft of vert averaging 9min pace.  Easy cruise from the Dowdy Draw trail head for 2 loops of Springbrook and one loop of Gashawk. Was supposed to do a longer faster flatter run but was not feeling up for it this morning so switched my Saturday and Sunday runs. Needed some easy trail time this morning. Legs and energy were shit this morning.

Sunday:  

8 AM: 18.5miles w/ 1800ft of vert averaging 7:45pace.  Joined the Boulder Track Club to run from Foothills park in north Boulder down to the canyon path for a lap of Chapman drive before turning around and heading back. Little quicker with these dudes verses going solo which was the point. Pretty trashed after this run, still not 100% but back into the larger overall volume weeks finally.

Total Weekly Numbers

Back to a larger overall week, at least for me.  Have not been over 70 miles in a week since 2 weeks before Western States so about 7 weeks ago.  Guess it is time to get a few more higher weeks in the coming 8 weeks.  Pretty wiped out come Sunday afternoon as you can see in the photo above but that is all just part of the process.  Should roll over 2000 miles covered by foot in 2025 on Monday.