January 12th- January 18th

  "You don't get choose how you're going to die or when.  You can only decide how you're going to live. NOW." -Joan Baez

Monday:

6:30 AM: 8.1 miles averaging 7:30pace.  Easy cruise before sunrise from work and around the Tech Center. About the only time I had to get out today due to work meetings all day. Could go out this evening but plan on lifting then. I would rather run first then lift later verses the opposite.

Tuesday:  

6 AM:  48mins in garage gym, Shoulders and core

Warmup: Skierg, Mobility, and Crossover

Seated DB Shoulder Press
3x10 @ 40lbs

3 Rounds
10 Lateral Raises @ 22.5lbs
10 Front Raises @ 15lbs

3 Rounds
30sec Plate Upright Rows @ 25bls
30sec Plate Steering Wheel @ 10lbs

3 Rounds
20 Single Leg V-ups
20 Bicycles
20 Russian Twists @ 25
20 High Plank Knee to Elbow

J-Curls on a slant board
3x10 @ 45lbs

2:30 PM: 10.1 miles w/ 500ft of vert averaging 7:25pace.  Easy cruise in the afternoon from work doing the hill sprints on the hill by Sterns Lake, good hill for anything under 2 mins or so. No issues or anything, pretty uneventful jog.  

Spent the whole jog really thinking what I want to do in 2026, as much as I would love to do it all I just can't $ wise and physically.   I had this all typed out earlier today: Last day to decide if I am going to Cape Town, South Africa or not for the World's Age Group Championship in the Marathon.  After a lot of debate both internally and with Paula, I have decided to let this one slide and not go against Paula's suggestion.  It is just out of my price range (about $5K for less than a week) with everything else we have planned this year and a wedding next year.   I could not justify taking away funds for our wedding next year.  All good to be honest, I don't think I would do very well with only being there for 4-5 days and the time change/jet lag.  It would take me longer than a day or two to get used to the time change.  Also Tahoe 200 is two weeks later.  The training for these are just so different and not really compatible, plus I would still be jet lagged at the start of Tahoe from the trip.  Just to much on the plate already... Going to try and find a marathon this fall that I can try to run fast again to qualify for New York in 2027.  Think that will be the plan along with a return to Fatox 100 to get my Course Record back that was broken by a minute in 2025.

But without me knowing it Don and Paula with the help of Tasha got my entry into Tahoe 200 deferred to 2027 for the second time and I was able to get a full refund on the expensive house we rented in Tahoe for everyone.  Holy cow what a surprise so I pulled the trigger and I am going to Cape Town to race in the Age Group World Championship.  I look forward to getting my ass handing to me but I am going all in on this.  LFG!  

Wednesday:

9:30 AM:  10.4 miles averaging 6:35pace.  Very solid workout today.  Going sub-6 on the 5min intervals was not as hard as it has been the past few weeks so some very good positive progress.  Heart rate did get pretty high on the last one at 164 but that was also hitting at sub 5:30 pace on some of the 3rd rep so not surprised.  Super pleased!

20 min warm up

3x5 min fast/5 min float think half marathon effort on fast and 50k effort on float

20 min cool down

5 PM:  1 hour Garage gym session

Warmup: Airbike, mobility, and Crossover

Walking Lunges

3x40 @ bodyweight

Box Back Squats

12@145

10@155

8 @165

6 @175

4 @185

Barbell RDLs

12@115

10@125

8 @135

6 @145

4 @155

3 rounds

20 Box Stepovers @ bodyweight

10 Box Jumps

Single Leg Calf Raises

3x10 @ 35 each leg

Hexbar Deadlifts

3x10 @ 165

Thursday:  

  -NOTE:  Weight check in:  Nope... need to get back to this so I at least know where I am.  I just have been going by "As long as my jeans still fit" way of checking my weight.

9 AM:  6.75 miles averaging 7:25pace.  Had to switch Friday and today's run, this was all the time I had to get out today between some meetings. I have tomorrow off work so much more time to go longer on some trails hopefully. Of course the legs are tired from yesterday but all good.

Friday:

10 AM: 9.1 miles w/ 1800ft of vert averaging 9:20pace.  Had the day off work today so an easy cruise on the Mesa Trail.  Of course, the uphills are not "easy" but the overall vibe of the run was easier.  Dragged my feet to get started but once I got going things clicked into place.  Awesome to get out there when I had the day off work today. 

 --- Headed to the HiLo lottery party this evening and the only one of our group of 12 to get in was Don who got a pro spot a few weeks back.  Such a bummer... was shocked that not a single one of the 4 girls with over 60% each got in. 

Saturday: 

10 AM:  14.2 miles w/ 1000ft of vert averaging 8:40pace.  Easy lap of Dirty Biz loop with Donnie this morning.  Super chill catching up on life stuff, ect...   Started super cold at 15 degrees with wind but was perfect for running at the end at 40 degrees, sunny and no wind.  Awesome morning out there!

Sunday:  

8 AM: 20.25 miles w/ 1100ft of vert averaging 7:10pace.   Joined the Boulder Track Club for 12 miles then another 8 solo afterwards.  Of course, running with them I run faster than I do by myself which is why I joined them but once I get into a rhythm I am good at keeping it which I mostly did when solo.  Usually, I am wiped after a run like this but not today.  It is coming back.  Super pleased today. Flyby of Rebecca as she was out there on her bike.   Rest of the day was running some errands with Venus.

---  Oh yeah, this happened today as well...  Should be a nice long slog through the mountains a few weeks before Hardrock to get ready. I am so dumb sometimes.  A 50K with 19,000ft of vertical, all off trail with a 19 hour time limit along with only a 20% finishing rate.  Good times!

Total Weekly Numbers

Another good week in the bag.  Starting to hit the paces again that I was before CIM on Wednesday.  That felt good to be somewhat back there again.  Overall feeling good for I am not a sack of shit after my long runs like I used to be which I think is a sign that I am getting more fit.  Few more weeks of harder training before a mini taper for Black Canyon 50K mid-Feb.  No real goals there but to go and enjoy the desert.  Came across this poem below which I love and had to share.

To find out.

I run to find out who I am. 
I run to find out who I might become.
I run to find out who else understands me.

I run to find out what's possible.
I run to find out what's true—and what’s not.
I run to find out what I think.
I run to find out what I’m made of.
I run to find out what you’re made of.

I run to find out where my mind will go.
I run to find out where this trail leads.
I run to find out where that road ends.
I run to find out where I belong.
I run to find out where my limits lie.

I run to find out when to push ahead. 
I run to find out when I should let go. 
I run to find out when I’m ready.

I run to find out why the world is the way it is.
I run to find out why I can’t stop doing this to myself.
I run to find out why I keep coming back for more.

I run to find out how to be present.
I run to find out how to stay calm under pressure.
I run to find out how to believe in myself.
I run to find out how I show up when things get hard.
I run to find out how fast I can go.

I run to find out everything I need to know.

-- By Mario Fraioli