October 13th- October 19th

 "Three secrets to success: Be willing to learn new things. Be able to assimilate new information quickly. Be able to get along with and work with other people." - Sally Ride

Monday:

7 AM:  9.4 miles averaging 7:25 pace.  Easy Monday morning mileage over at Davidson Mesa again before work. Had to force this one somewhat, hard to get out the door this morning. Never looked at my watch at all under all the long sleeves, just ran by RPE today.

10 AM:  1 hour at Koda this morning.

A) Every 3:00 for 5 Sets
2.2 Front Squats 115-135lbs
7 DB Z Press - 30lbs

B) Every 2min for 10 Sets
E: 16 Alt DB Lunges 30lbs
O: 15 Dips

C) 5min AMRAP
3 Pushups
3 Banded Tricep Extensios
3 Squat Jumps
(+3/Rnd)
-- made it through the round of 15reps each

--  Got home to finish the day at home working and took Venus out for another 2 mile walk.  Paula finally gets home tonight so that will be the end of the walks for a little bit.  Heading to watch Don's dogs and house on Wednesday through next Tuesday in South Denver while he is overseas racing Worlds 24 Hour.  

Tuesday:  

9:30 AM:  9.25 miles averaging 7:14 pace.  Big loop from work between meetings this morning. Had plans to do it before work but woke up coughing and sneezing really bad so put it off until the head cleared up some. Body is still feeling good but the cold just keeps hanging on.  

-- Looks like I sold my Gen2 Starlink on Facebook market place so a big upgrade for the van with a Starlink Mini coming soon.  Hopefully they show up tonight to pay and grab it.

Wednesday:

6:30 AM:  10.4 miles averaging 6:50pace.  

20 min warm up

3 sets of 3/2/1 min fast/1 min easy at 5k effort with equal recovery between each rep. Then 3 min jog between each set.

20 min cool down

First set my legs did not want to turn over very quickly but got better the second and third set. Little dry heaving might have been involved, been a bit since I have gotten the HR that high (over 165). Did use 2 gels and a bottle of Skratch this morning just to make sure I did this with fuel. Legs are good and cold was better this morning, more than it has been anyways.

 ---  Headed down to Don's this afternoon where I will be house/dog sitting until next Tuesday afternoon.  Here are the 2 babies I am caring for.

Thursday:  

10 AM:  11.6 miles averaging 7:25pace.  Easy run from Don's house on the Highline Canal trail behind his house. Out and back going out to University and back. Felt super chill for the most part. Tomorrow I will go in the other direction to see what is that way.  Head cold was much better this morning than it has been, but it is still there for the first hour to two in a major way then I am good the rest of the day.  I was thinking of doing a 5 or 10 mile race on Saturday but going to go join Neal who I am pacing at Javalina next weekend for his last longer run at Waterton Canyon instead.

3 PM:  33mins Garage gym at Don's house, less choices of equipment here than at home.

Warmup- step ups for 3 mins plus mobility

30 pull-ups broken up as needed

3x10 barbell bent over rows @95lbs

3x10 dumbbell pull overs @35lbs

3 rounds
10 DB bicep curl @20lbs
10 DB hammer curls @20lbs

-- Followed this up with 20mins in his barrel sauna in the backyard.  Gotta get in some heat before going to the desert next weekend.

Friday:

-- Finished book 22 of the year this morning, American Kings. It is a new book that was just released about a month ago.  If you are a football fan this is a must read on how the quarterback became the most important position in sports.  Covers all levels from high school, college, and the NFL.  

10 AM:  8 miles averaging 7:25pace.  Easy run in the other direction on the Highline Canal trail from the house. I could run on this without getting to bored if I lived here. With all the people out there it reminds me of Davidson Mesa and people watching there.  Tomorrow we will go over to Waterton Canyon and run with Neal's group.  Neal is a buddy of mine I first meet when I started running over 20 years ago.  I am pacing him at Javalina next weekend so thought it would be good to touch base before the trip to Phoenix next weekend.

3 PM: 20 mins in the sauna again... 

Saturday: 

7:30 AM:  12.5 miles w/ 500ft of vert averaging 8:40pace.  Joined Neal and group over at Waterton Canyon for his last longer run before Javalina next weekend. Super chill and stayed mostly with him the whole time talking about next weekend. Windy cold morning this morning.  Came across about 20 wild turkeys, lots of Rams, and 2 bucks fighting locking horns.

Sunday:  

8 AM:  14.4 miles w/ 1100ft of vert averaging 7:35pace.  Back to Waterton again this morning to run it at my pace and to get in my 2ish hours. Went about a mile farther than yesterday up onto the single track of the Colorado Trail getting in a little bit of climbing as well. Was hard to get motivated today but once I got going all was good. Did pick up up the last 3ish miles to finish strong around 6:15-6:30 pace. 

Total Weekly Numbers

Solid week overall getting back to somewhat higher mileage with one workout in the middle of the week.  Been somewhat challenging this week being at Don's all week to get motivated, I don't do well when I am out of my normal routine when it comes to training.  Anyways, this next week is going to be worse, at Don's until late afternoon on Tuesday.  Then I am home one day on Wednesday which I have to be in the office, before flying out to Phoenix to pace at Javalina 100 super early on Thursday morning (5am flight) until Monday morning.  Going to be a busy/stressful damn week.