September 15th- September 21st

“I have two rules in life–to hell with it, whatever it is, and get your work done.” - Ray Bradbury

Monday:

10 AM:  8 miles averaging 7:30pace.  Run around the CTC from work mid-morning. Had an hour and half window from 10-11:30 this morning to get outside for a jog. Could not get my ass moving early this morning, getting harder now that the sunrise is closer to 7am instead of 6:30 or before. First few miles were rough from taking the last 2 days off and eating like shit all weekend in Steamboat but feels good to get moving again and back on track. Last real week before Cowboy.

4 PM: 35 mins Garage gym session

Warmup: Airbike, Crossover, and Mobility

Barbell Box Back Squat
10@ 155lbs
10@ 165lbs
10@165lbs
10@170lbs

Trap bar Deadlift
10@ 185lbs
10@ 195lbs
10@ 195lbs
10@ 205lbs

Single Leg Calf Raises
4x10 @ 25lbs each leg

Abmat sit-ups w/ 25lb plate
3x12

Tuesday:  

9 AM:  8 miles averaging 7:30 pace.  Easy cruise around the CTC and some on the Coal Creek trail from work between meetings again. Super chill. Paula got me a hDrop monitor yesterday and today was the first time using it. Interesting data.... Says my sodium lost is much higher than the Precision test which is what Browning told me would happen a few months ago. Will need to keep testing this over the next week to dial in hydration and sodium levels before Cowboy.

4:30 PM:  39min Garage gym session

Warmup: Airbike, Crossover, Mobility

Seated DB Shoulder Press
3x10 w/ 40lbs

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 GHD Sit-ups
20 GHD Hip Extensions
10 side crunches w/ 55lbs each side

Wednesday:

6 AM:  10.1 miles averaging 7:15pace.  Easy miles over at Davidson Mesa again with 5x20sec strides w/ 1 min jog between. Today things were clicking well. Faster pace than I expected, was not trying to push at all. Had to get this done early today due FDA audit at work the rest of the week and won't be able to get out later today.

11 AM:  1 hour at Koda Crossfit -  yes I went back to a gym and this is the first class.  Switched from NoCoast to Koda due to some personal reasons and location.  Koda is like a quarter mile from work.  Only planning on going 2 times a week at most, have to make sure I don't grind myself back into the ground like I used to, getting to old for that.

Every 2 min for 8 Sets:
E: 3-5 Weighted Pullups
O: 3 Deadlifts (75%+)

then

Every 2 min for 8 Sets:
B1) 4x10-15 Inverted Rows
RIGHT INTO
10-15 BB Curls

B2) 4x50 Banded Hamstring Curls
(2 sets seated, 2 sets prone)

then

C) 3x60s Chinese Plank
youtube.com/shorts/aAZmwHeM7Ww
Rest 2-3min between sets

Thursday:  

6:30 AM:  8 miles averaging 7:45pace.  Dropped Paula off at DIA at 5:30am then drove to work and ran before work. Cruise around the CTC at an easy effort. Legs are heavy today but all good.

---  Looks like Paula has a good view from her room.  Can you name that city? -- no peeking down below.

2 PM: 2 mile dog walk with Venus since Paula is gone until Sunday... Going to get a few walking miles this week to try and be more like GZ. 

Friday:

6 AM:  12 miles averaging 6:50pace.  Done over at Davidson Mesa again, such a good spot for early morning runs when you don't want to use a headlamp and for workouts.  Plan was 20mins easy/ 2x20mins @ steady state w/ 3mins easy between/ 20mins cooldown.  Good run overall, perfect morning out there weather wise for sure. Felt like my HR and RPE was running a little bit high for the paces I was holding. Not sure why that is or if it is all just in my mind. Either way happy with the outcome of this workout.

2:30 PM:  Walk 1.75 miles with Venus around the hood... Did kick a small pocket dog that came running across the street to attack us.  It was either kick it or let Venus kill it.  They should be thanking me and they should control their fucking dog.

Saturday: 

8 AM:  11.25 miles w/ 500ft of vert averaging 8min pace.  Easy run on the Clear Creek Path in Golden with Darian and Don. Much needed time with friends. Just an easy chill jog and of course the legs are heavy as hell today. Hopefully that turns around soon. Came back to the car to see the Golden Farmers Market was a block away so got all kinds of snacks post run over there. I think I actually like this Farmers Market over the one in Louisville.

3 PM: Took Venus for a 2 mile walk during half time of the Nebraska game which of course they lost but at least they gave Michigan a run for their money this year instead of getting blown out which is good progress for the program.  Followed this with 20mins in the hot tub.  Need to keep the blood volume up as the running volume decreases this next week.  Plan is hot tub or sauna every other day over the next week.

Sunday:  

-- Finished book 21 of the year early this morning before my run.  The Endurance Artist*...  Pretty damn good book.

7:30 AM: 8.2 miles averaging 7:20pace.  Easy laps around Davidson Mesa. Was going to go the Boulder Track Club run but did not want to get caught up in a faster pace like I usually do when I run with them. Kept having to make myself slow down today, think that is a good sign.  Will probably be running at Davidson the rest of the week as I taper, just easy to go there before work since it is so close to the office and exactly what Cowboy will be like trail wise next weekend.

3 PM:  Another 2 mile walk with Venus again this afternoon.

Total Weekly Numbers

More miles covered this week than I was expecting.  Hopefully that does not come back to bite me in the ass next weekend.  Overall feeling good but to be honest I am tired.  Have not been sleeping as well as I normally do and I will need to actually watch my diet the next week during the taper so I don't gain to much.  As they say, "The hay is in the barn.", I guess...  Still looking for a pacer next weekend in northern Nebraska if you are interested.  Looking for someone to do the last 26 miles with me trying to keep me in the 4-4.5 hour range for those miles, which is right around 10min miles I think.  That is about it for this week, gotta head to the airport and pick Paula up from her girls week in Chicago..  Next update will be all about Cowboy, 100 mile run number 3 of 2025... Giddyup!!