August 25th- August 31st

"I never regret anything.  Because every little detail of your life is what made you into who you are in the end." -Drew Barrymore

"Now is the accepted time, not tomorrow, not some more convenient season.  It is today that our best work can be done." - W.E.B. Du Bois

Monday:   

-- Rest day today.  Looked back on my log and the last full rest day was July 27 after pacing the Creede 100 all night the night before so it has been a bit. Might lift later though once I get home from work or maybe not.  We will see.

Tuesday:  

6 AM:  8 miles averaging 8min pace.  Easy cruise this morning at Davidson Mesa. Legs are not as good as I thought they would be. Not sore or anything just somewhat sluggish. Not sure if it is from the race or from a day off, they do this after a rest day too and that is the first day I have not run in a while.  Did not even lift yesterday either, full rest day.

4PM: 38mins Garage gym

Warmup: Skierg, Mobility, Crossover

21-15-9
Box Pike Handstand Push-up
Ring Dips
Pushups

-then-

4x15 GHD Sit-ups

Wednesday:

9:30 AM:  10.5 miles averaging 6:45pace.  5 min warmup/ 1 hour Progression getting down to 10K pace (sub 6min) / 5 min cooldown. This one was a good one. Slept in this morning so instead of doing it before work I snuck out of work mid-morning and got it done between work meetings. Felt good on this but did stop with about 5mins left in the hour Progression because I was on the verge of dry heaving so stopped for about 20-30secs to let the HR come down a little bit (was over 160 at the time) then picked up a little slower than I was going before I stopped. Other than that it was a great run!

4 PM:  35 mins Garage gym session- light legs

Warmup: Airbike, Crossover, and Mobility

Barbell Box Back Squat
10@ 135lbs
10@ 145lbs
2x10 @ 155lbs

Trap bar Deadlift
10@ 135lbs
10@ 155lbs
10@ 175lbs

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

Thursday:  

6 AM:  8 miles w/ 600ft of vert averaging 8min pace.  Super chill run from the Coalton Trailhead. Legs are somewhat smashed this morning from yesterdays run and lifting legs so it was expected. Just super chill to let things absorb from the past week. Energy is good though.

Friday:

7 AM:  14.1 miles w/ 900ft of vert averaging 9:20pace.  Little longer than planned. Lauren from Adidas who has been given me discounted shoes for the past few years wanted company on her long run this morning and of course I felt like I needed to keep her company due to everything she has done for me so joined her, yes I am easy to guilt into doing stuff. There was 5 of us total on this run.  Super chill for me but pushed her some, she ended up with a bunch of PRs on segments in Strava. LOL... Feeling good but to be honest it is somewhat hard to run this much slower than my normal pace, just does not feel natural.

Saturday: 

7 AM:  20 miles w/ 3500ft of vert averaging 9min pace.  Easy effort cruise from Sanitas trailhead in Boulder up to Gold Hill and back via the loop through Poorman's. Got to the General Store about 15mins after they opened and the cookies just came out of the oven, heavenly.... Had plans to add on Santias at the end of this run to get in more vert and miles but legs were hammered so called it. Awesome morning out there!

-- Followed this up with a 2 mile dog walk as soon as I got home as well.

Sunday:  

7:30 AM: 14 miles w/ 1300ft of vert averaging 8:20pace.  Sunday long run with the Boulder Track Club. Started out super easy for the first 5 miles then a little bit quicker in the middle and an easy finish.  Route was a combination of North Sky Trail and back through Boulder Ranch on the other side of HWY36.  I actually really liked this loop and may use it in the future.  Great morning out there! 

Total Weekly Numbers

Another solid week in the books for August even with actually taking one day completely off last Monday which was the only day I did not run in August.  Still on the fence if I will drive up to MT or not for the weekend of all The Rut races at Big Sky.  Pondering if it will help or hurt getting me ready for Cowboy 100 two weeks later which is the main goal of this fall.  Was also planning on starting Cyclocross racing this Wednesday night but Paula told me I am not allowed to get on a bike until after Cowboy due to the wreck I had last year that knocked me out all summer.  I get it but still....   Below are the stats of the week along with a few more photos I found online from the night 50k race we did last weekend.  Good times!!!