October 27th- November 2nd

"Have no fear of perfection- you'll never reach it." - Salvador Dali

Seemed like a good quote for this week since I missed a bunch of miles on Sunday last week and Monday due to being so tired from travel and crewing/pacing Javalina 100.   In the big picture it really means nothing even though it eats at me.

Had to share this photo of my girls.... 

Monday:

Travel day home today.  Flight was delayed a few hours sitting on the runway due to the lack of air traffic controllers.  Good times.... Skipped my run today, as I said last week I have not slept for more than 4 hours at a time since last Wednesday and I am wiped out.  Did take an hour nap then in bed by 8pm tonight.

Tuesday:  

6:30 AM:  It was 29 degrees out which felt super cold after being in AZ for the past week so I made a change to the plan and went to the gym instead this morning.

1 hour at Crossfit Koda

Crossfit Koda

Warmup: Bike, mobility and drills.

A) Every 90s for 10 Sets (5 of ea)
E: 3-5 Weighted Pullups + 3-5 Strict Pullups
O: 5 Seated Box Jumps

B) 7 Round Partner WOD
70-60-50-40-30-20-10 for time
Inverted Rows
30/22 Cal Echo Bike
*split reps between partners

1:30 PM:  8.1 miles averaging 7:30pace.  Easy cruise from work between my afternoon meetings. RPE felt easy but my HR was about 5-10 beats higher than normal for these paces. Guessing that is from all the fatigue from the lack of sleep since last Wednesday. The only night I have gotten more than 4 hours was last night so still playing catch up.

Wednesday:

10 AM:  9.5 miles averaging 6:50pace.  Workout Wednesday.  Done between meetings from work.

20 min warm up

8x30 sec fast/2:30 moderate (think 5k effort on fast and marathon effort on moderate)

20 min cool down

-- had to stop a few times after number 5 to let the HR come back down some, was dry heaving a few times. LOL... good workout for sure! Much harder than it looks.  

This guy is not starving... 

Thursday:  

6 AM:  1 hour at Crossfit Koda

Warmup: Rowing, drills and mobility

A) 5 Sets
10/10 DB Rows
15 Seated Banded Jefferson Curls
5-10 Reps Kipping Skill Work

B) 2 Rounds for time
30/22 Cal Row
30 Box Overs (24/20)
30/22 Cal Echo Bike
30 Pullups

10 AM:  10.25 miles w/ 500ft of vert averaging 7:25pace.  Easy jog from work between meetings yet again this morning. Did not look at my watch just ran by RPE for the most part. I could feel yesterdays workout in the legs, they were not very poppy today. Hopefully the turn around before tomorrow's workout.

Friday:

8:30 AM:  11.25 miles averaging 6:45 pace.  

20 min warm up

4x1 min fast/1 min easy 5k effort
jog 2 min
20 min tempo at marathon effort or just faster
jog 2 min
4x30 sec fast/1 min easy RPE 9-10

20 min cool down

Taylor joined me for this one at Davidson Mesa which was great. Always makes it easier when you are suffering with other people. Overall this went very well. One of the tempo miles was under 6 which surprised me. Ran it all by RPE and looked at my HR once in a while pulling back when I would hit 160 or higher. Still think that hitting my goal at CIM is a huge stretch but workouts like this make it seem like it might be within reach. Tried out the Asics MetaSpeed Sky super shoe that the Boulder Track Club gave me, killer shoe and plan on using that for CIM since Asics gave the club the shoes for people and the entry to CIM to me.

Saturday: 

8 AM:  9.4 miles w/ 700ft of vert averaging 8:10pace.  Easy run with Don and Conner at Bear Creek Lake getting the lowdown on Don's 24 hour Worlds experience in France a few weeks ago. Super chill for this was his first run back. Cold as hell this morning at 20 degrees. First day this fall I put pants on to run.  Lots of shit happened over there which some of it we know from social media and other things we don't.  Not my stories to tell.

Sunday:  

7:30 AM: 18.6 miles w/ 1200ft of vert averaging 7:30pace.  Holy wind…. The wind turned this into a threshold effort at times, uphill into the wind on Dowdy Draw the HR got high. First 10ish miles with Boulder Track Club then solo for the rest. Covered in salt and didn’t take much during the run. Last 2 miles felt like a slog due to low salt. Was not expecting it to be in the 60s almost 70 at the end when yesterday we were running in the 20s and 30s. Bad planning on my part. With all that feeling good about this one.  Also dragged Taylor out with me for the first 10 miles as well, all he had to say was, "Now I understand how you maintain your fitness at 50.".  LOL...

Total Weekly Numbers

Considering that I took Monday completely off due to how tired I was from travel to and from Javalina 100, not a bad week at all.  Got in some good efforts in there as well.  Finally got off my ass and booked the trip to Sacramento, CA for California International Marathon next month.  Still have high hopes that I can still go sub 2:45.  Going to give it my best shot and see what happens.  Flying there on a Friday and home on Sunday night after the marathon so a very quick trip, but before that we are off to Moab in 2 weeks for 4 days.