January 26th - February 1st

"I can't go back to yesterday- because I was a different person then." -Lewis Carroll

Monday:

--  Had to burn another vacation day at work due to having to much so hit the trail this morning after an early blood draw at the hospital in Boulder.

7:30 AM:  7.6 miles w/ 1400ft of vert averaging 10:40pace. Easy lap of Sanitas via Lion's Lair up and down. First tracks all the way up in about 2-3 inches of fresh snow. There was some drifting to break through as well the last 1.5 miles on top in a lot of areas of mid-chin level due to the high winds all morning (constant 15-20mph with 40mph gust). Character building this morning for the wind chill was below 0 when I started.  Sat in my truck for about 15mins getting myself mentally ready to deal the conditions.  The first 20mins were rough going into the wind up Sunshine Canyon but then it was a great morning after that once I got on Lion's Lair.  

3 PM:  48 mins in the garage gym

Warmup: Airbike, Crossover, Mobility

Seated DB Shoulder Press
12 @ 35lbs
10 @ 40lbs
8 @ 45lbs
6 @ 50lbs
4 @ 50 lbs

4 Rounds
10 DB Lateral Shoulder Raises @ 22.5lbs
10 DB Front Shoulder Raises @ 15lbs

3 Rounds
45secs Plate Upright Rows @ 25lbs
45secs Plate Steering Wheel @ 10lbs

4 Rounds
20 Single Leg V-ups
20 Bicycles
20 Russian Twists @25lbs
20 High Plank Knees to Elbows

-- 20mins in the hot tub right after lifting.

Tuesday:  

2:30 PM:  13.4 miles averaging 6:45pace.  Done from work over on 104th on the edge of the CTC.  Nice mile long road with a nice crush gravel trail running next to it, just back and forth on that section.  This was a very sneaky workout. On paper it looks super easy but they really started added up in the second set. Pretty wiped and stiff after this one but overall no issues.  Taylor jog over from his house and did the first one and half sets with me.

20 min warm up

3 sets of 30/60/90/120/90/60/30/ with equal recovery jog between each. These should be controlled but fast. no too concerned just want the body moving well, like you have power!
take 3-4 min between sets.

20 min cool down

--  Annual checkup today at the doctors, we decided based on family history that I will go get a heart scan to check out all the plumbing.  With my age, diet, and how much I exercise there should be no issues unless it is genetic which we will see.  More to come.

Wednesday:

9 AM:  8.75 miles averaging 7:30pace.  Easy run from work with Taylor and Veronica. Felt super chill but pace was good. Funny how the RPE is always off after a workout day. Mix of roads and trails out by Sterns Lake and back making a figure 8.  Lots of chatting about next month's trip to Phoenix and race goals.

-- Another day and another postcard... Yes Don, Paula and I will crew you at HiLo 100. 

Thursday:  

9 AM:  10 miles averaging 7:20 pace.  Easy cruise from work between meetings this morning. Finally a normal weather morning that was not freezing cold or super windy. Just cruised along not really looking at pace trying to keep the HR in the upper 120s. Stiff again afterwards, may need to up my daily carbs. Will try to remember to weigh myself tomorrow when I wake up since I forgot today.

3:30 PM:

Friday:

  -NOTE:  Weight check in: Forgot when I got up this morning... damn it. 

9:30 AM:  12.7 miles averaging 7min pace.  Fartlek Friday over at Davidson Mesa. Taylor and Veronica joined in on this fun. First one was more mellow than the last 3, sort of working into it. The 3rd and 4th one got a little spicy towards the end of them. I really enjoyed this one.

20 min warm up

4x8 min with the first 4 min being moderate(50k type effort) last4min being harder think 1 hr down to 10k effort of each interval, no rest between, roll right into the next one going back to 50K pace.

20 min cool down

--  Got another one in the mail from JT... took about 4-6 weeks to get here from Mexico. 

Saturday: 

8:30 AM:  10.1 miles w/ 700ft of vert averaging 8min pace.  Easy lap of Bear Creek Lake park with Don, Connor, Brandon, and Veronica. Super chill talking shit and plans for 2026. Always love these get togethers when we can make them happen. To much talking today that I did not take any photos like I normally do.

11 AM: 2 mile dog jog with Venus around the hood... 

-- Headed over to BPRUNCO to watch the beer mile at 4pm which will mark the end of the month long Burrito League.  Don won the beer mile and Matt won the month long Burrito League with 671 miles in 30 days, nuts.

Sunday:  

10 AM:  10 miles w/ 500ft of vert averaging 6:20pace.  This is the warmup/cooldow and the Old Man Winter 10K together. Did exactly 2 miles easy for the warmup then just rolled into the race. Did not run this 10K all out, kept it at about 90% until the last 2 miles then pushed a little harder to try and break 38. Final time was 38:07 but I keep telling myself it was a little long, which it was (6.4 miles). I always forget it is a little long (my 4th year in a row running it) and it is always a mind fuck for me the last half mile. Also no super shoes or bicarb today which of course would have helped the time.  Happy with the effort today considering I was planning on just jogging it. 9th overall, first old man.  

Paula ran the 5K and got a PR at the age of 55.  SO PROUD of her, she has been putting in the time and the training lately.  Excited for her year as well.

--  Finished book number 4 on the year.... way ahead of schedule right now but that will change, I usually don't read a lot in the spring once the weather gets nicer.

Total Weekly Numbers

Not a bad week.  With the race on Sunday it dragged down the overall mileage a bit this week due to no long run but there was 3 solid hard workouts this week with the race.  That is actually more intensity than I am used too and I really feel it this Monday morning as I type this out.  All good... one more larger week this week of around 80ish I think then a mini-taper for Black Canyon 50K on February 15th.  Still on the fence if I will race Mesa Half Marathon the day before the 50K or not, feel like I need to take advantage of being down there and getting it all in since I don't really have any goals for Black Canyon 50K.  Will need to decide this week.  Have a great week!