"A good friend is like a four-leaf clover, hard to find and lucky to have." - Irish Proverb
-- Lucky to have the friend group that I have.... will always cherish you all. You all know who you are.
Monday:
11 AM: 8.7 miles w/ 400ft of vert averaging 7:30pace. Easy cruise from work around Link Lake and back. This is becoming my normal hour'ish run from work and also really the only way to get some hills around work too. Legs little tired from the hills this weekend but otherwise good.
5 PM: 55mins VASA Lift with Paula this evening with a leg focus.. lot of RDL's
Tuesday:
Finally had time early this morning before work to look through all the Salida Marathon photos from 2 weeks ago. Looks like I am barely running but still ran the best time I have there...
11:30 AM: 7.8 miles averaging 7:40pace. Super chill jog from work over the lunch hour. Legs are trash today,
probably a combo of all the vert from the weekend and lifting yesterday.
Hopefully they will come around for tomorrow's hard run.
-- Had me an visitor outside my office window at work today.
Wednesday:
-- This was in my inbox this morning... only 60 days to go... fuck I feel like I am not even close to be ready.
10:30 AM: 14 miles averaging 6:45pace. Workout Wednesday done over at Davidson Mesa over the lunch hour.
20 min warm up
15k at marathon pace working down to finishing the last 4-5k at half marathon pace
20 min cool down
15k at marathon pace working down to finishing the last 4-5k at half marathon pace
20 min cool down
One of the worse workouts I have done in a while. Just could not keep
pace and the HR was super high for the pace I was going. Also stopped a
lot when the HR got to high to let it come down. Did not realize it was
over 80 degrees until after I was done so guessing that was a huge part
of my problem plus the wind coming from the west. Paces where so much
slower heading towards the hills (west) into the wind (constant 10mph with
20mph gust). Basically the Inner Bitch won today... nothing else to say.
5 PM: 50mins VASA Lift with Paula... upper body today.
Thursday:
-NOTE: Weight check in: 166.6lbs w/ 8% bodyfat... gained a little bit but not surprised since my miles were down a little bit last week while also eating like an asshole for 4 days while in San Fran. Still right were I want to be, around 165...
9:30 AM: 9.8 miles averaging 7:35pace. Easy cruise from work mid morning before it got to hot out again.
Learned my lesson yesterday, it was still 70 degrees out when I got done
which is way better than over 80 that it was yesterday. Legs are
pretty shot today but whatever, onwards..... 20mins in the hot tub in the afternoon when I got home from work.
-- This evening a bunch of us went to "The Cutoff" down in Denver. Soooo good!!!! I just love that they are making a movie about the back of the pack instead of all the elite front runners. These people are the true heartbeat of the sport.
Friday:
7 AM: Treadmill 5.2 miles averaging 7:15pace. Metabolic testing to see my resting calorie burn and also what my burn
rate is at different running paces. We started at 7.5mph (8min pace) and worked down to marathon pace which was 10mph (6 min pace). Spent 4mins at every 0.5mph increase for measurements. This test breaks down the burn into
how much fat verses carbs you are burning as well at each pace to see
where that crossover is. I don't have the results yet but did see some raw data. It was interesting because I crossover at an easy pace but my
fat burn rate stays about the same no matter how fast I am going, I am
an even fat burner at about 50% all the time verses those who end up
dropping to 10% fat/ 90% carbs. That somewhat explains why I don't need
as many gels and carbs during a marathon. More to come on this once I get the results back next week. If you are interested in this let me know and I will pass on the information to Dina.
10 AM: 6.5miles w/ 1300ft of vert averaging 8:45pace. Lap of Flagstaff from Chapman shortly after the metabolic testing this
morning. Took the whole day off just to burn some vacation time since I
have to much right now. Testing of the new Nike ACG Ultraflys, these
shoes are awesome.... Not sure they will be a Hardrock shoe but about
any other 100 miler they would be at the top of the list.
5 PM: 50mins VASA Lift with Paula... today was full body. Pretty active day today, tired tonight.
Saturday:
7 AM: 10 miles w/ 2100ft of vert averaging 9min pace. Some miles over at White Ranch solo while Paula was running with her
friends. Been a bit since I have been over here and always forget how
nice the trails are here once you get up the hill a little bit. The
first - to 2 miles are not that great but everything on top is fantastic!
Took the new Ultraflys out again and they were awesome, maybe they might
be a Hardrock shoe after all, more testing to be done. Went for a treat after the run and finally found the best cinnamon roll in Denver after years of searching, Mr. Biscuits in Wheatridge.
Sunday:
7:30 AM: 20.2miles averaging 7:15 pace. Laps at Davidson Mesa to make fueling easy and Taylor joined me for the
first lap. Legs were tired today from the past 2 days of trail running
and vert, well that is why I think they were tired. Just cruised and
worked on fueling for the most part keeping a bottle and gels at the
trailhead for each lap, 2 bottles of 45g of carbs each, 1 Beta Fuel, and
1 Precision for a total of 160g of carbs. Then 60g carbs and 20g
protein drink right when I got done. Little bit of a gut training day.
Pretty tired after this one but not wasted.
-- Speaking of shoes, I came across these in my size at Boulder Sports Recycle this afternoon for $55 a pair and they are all brand new. More new shoes in the stable. HAAAA!! I will have to put up a photo of all the running shoes I have, it is somewhat silly.
Total Weekly Numbers
Food for thought I came across this week..
ONE THING FOR YOU TO THINK ABOUT
Your life simply reflects what you’ve prioritized.
What you've achieved tells you what you were willing to suffer for.
What you failed at tells you the opposite.
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