“Absence, the highest form of presence.”- James Joyce
Monday:
7 AM: 11.5 miles w/ 2600ft of vert averaging 10:30pace. Lap of Green via Bear Canyon. Actually almost ran right into a huge
bear when I came around a corner, maybe 3 feet or so between us. He ran
off quickly and I couldn’t get my phone out fast enough for a photo.
Legs are somewhat sore and tired now for sure. Been a solid 4 days and
very pleased. Had plans to lift this afternoon but just damn tired and spent the day running errands with Paula instead.
Tuesday:
6 AM: 9.8 miles averaging 7:40pace. Easy laps of Davidson this morning with the first lap in the dark.
Sunrise is really starting to get later now. Legs started out stiff
then loosened up then got stiff again the last 2 miles. Not surprised
considering the past few days I have done vert that I have not done
since before Western States.
--- Went to PT late this afternoon to get my calves dry needled to see if I could loosen them up some. They are like rocks and even bent a needle when she tried to put it in. Of course she got it and I was limping out of there sore as hell so no lifting this evening.
Wednesday:
6AM: 8.6 miles averaging 7:40pace. Easy over at Davidson Mesa. Moved some of the workouts around the rest of the week. Calves were jacked this morning from the dry needling last night. She said these were the hardest she has seen them and actually bent a needle when she was trying to put it in. Was limping around last night and still some today, loosened up some about halfway through the run today so made the call on the run to move Friday to today, Hills to tomorrow and Thursday's run to Friday. Just need an extra day for them to calm back down before a workout day. Of course due to the calves being so sore, my hamstrings are as well. Should be good tomorrow, just going to focus on hydrating the rest of the day for sure.
Thursday:
6 AM: 11.8 miles w/ 700ft of vert averaging 7:15pace. Workout Thursday does not have the same ring to it as Workout Wednesday. LOL....
20min warmup
4x4min hills w/ moderate run down
3mins easy
15mins at marathon effort
20min cooldown
Calves felt so much better today than yesterday. Still a little bit sore but not limping around anymore and no issues on the run. Little bit slower on the marathon effort part than I would like but basically went by HR and not pace keeping it around 145-150. Could really feel the hills during the marathon effort, good mixture!
4 PM: 35mins Garage gym session- light legs
Warmup: Airbike, Crossover, and Mobility
Barbell Box Back Squat
10@ 135lbs
10@ 155lbs
10@160lbs
10@165lbs
Trap bar Deadlift
10@ 155lbs
10@ 175lbs
10@ 185lbs
10@ 195lbs
Single Leg Calf Raises
3x10 @ 25lbs each leg
Tib Raises
3x12 @10lbs each leg
Friday:
-NOTE: Weight check in: Nope...
6 AM: 11.5 miles w/ 600ft of vert averaging 7:45pace. Big loop from work using Sterns Lake, Link Lake, Rock Creek and Coal Creek trails. Had to run to work early this morning to sign some documents so just ran from there afterwards then home to work for the rest of the day. Kept it chill not looking at my pace but just feeling out the easy pace, had to pull myself back some because I have a way of slowly increasing speed over time.
11 AM: 1 hour at Koda Crossfit. Joined Brett at Koda Crossfit as a bring a friend to the gym week. Might go back to Crossfit here after my 100 mile run at the end of the month, I really like this gym.
Warmup: Running, mobility and drills
Partner workout
4 Rounds
Run 400m together
30 Pullups splitting it between both people
20 DB Snatches - done together
-- We finished in 14:34 or so... miss these types of workouts.
-- Got to have dinner with this fool in Boulder tonight before he kicks some ass tomorrow at a 9 hour race in Longmont which of course he won by running 65 miles in 9 hours and 11 mins. Yes it was a 9/11 race.
Saturday:
7 AM: 16 miles averaging 7:30pace. Miles over at Davidson Mesa yet again. This trail should be what Cowboy 100 will be for the whole 100 miles which is why I have been over there so much. Ran into Ken who joined me for a few miles otherwise just cruised along. Things are looking good.
-- On another note super proud of Paula!! She went really out of her comfort zone this morning and got the Devil on the Divide 22K done today. Super great race where you are above 12,000ft for most of the run (around 10 miles). Look at the text I get when she gets done, CLASSIC! LOL...
Sunday:
7:30 AM: 11 miles w/ 700ft of vert averaging 7:50pace. Out and back from Rollinsville at 9,000ft with the Boulder Track Club. They did about 18-19 miles but I turned early to keep to the plan, I know I went a little over but wanted that 80 miles for the week. lol…. Feeling good for the most part, just a little tired.
Spent the rest of the day fixing up the feet painting them all black so they match, watching the Broncos and having dinner with friends. Good weekend!
Another awesome week of training getting over 80 miles again, that is just under 500 miles in 6 weeks and things are mostly feeling good. Very encouraging right now. With that said as I am typing this up on Monday morning I have pulled the plug for sure on going to MT for The Rut. It just was causing me to much stress with everything going on. Instead I am going up to Steamboat this weekend to get in my runs and support my buddy Dan who is doing Run Rabbit Run 100 starting on Friday. I owe him, he comes to support me at both of my Hardrocks and Western States without even being asked. It is the least I can do in return. I feel a huge stress lifted off my shoulders making that choice, I really want to set myself up for Cowboy and don't think doing 55 miles w/ 20,000ft of climbing 2 weeks before a flat 100 would be wise. There were a few other reasons as well I won't get into on here. Anyways, 1 more solid week of training before the taper starts!
Total Weekly Numbers
Also still looking for a pacer for Cowboy 100. If interested please reach out!!
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