May 11th- May 17th

 "Once you replace negative thoughts with positive ones, you'll start having positive results." - Willie Nelson

Really working on positive thoughts this week as I get packed and ready to leave for South Africa on Monday 5/18.  Easier said than done to shut up that internal negative voice that seems to pop up ever so often.

"You will never feel proud of your work if you find no joy within it; your best work is always joyful work." - Stevie Wonder

Monday:

9 AM:  Was planning on doing an easy 30-60mins this morning but my legs are even more sore than yesterday from Quadrock, 2nd day DOMS is s a bitch.  Decided to take a day off to let them come around some more.  Did do a lot of walking around the building at work to try and help them loosen up some.  

5 PM: Lifting 50 mins.  Vasa lift class with Paula. Light lower body, felt good but still super sore.  Got into the air boots for 30mins when I got home as well.

Tuesday:  

6 PM:  9 miles averaging 6:45 pace.  Warmup/ Dash-n-Dine 5k/ Cooldown all together on my watch tonight. Helps the brain when I have no idea how much farther to go in a 5k so I just combine them all so I can't do the math while racing. I know dumb. Ran the 5k in 18:11, slower than normal but that was on purpose. Ran the first 2 to 2.25 miles at marathon effort (5:40 to 6min pace) then once I hit the concrete on the way back I upped the pace down to 5:20s-5:30s passing about 4 people. I even wore trainers instead of supershoes in order to get out of my brain to race all out. Finished 8th overall and 2nd master. Legs were aching after this, still not all the way recovered from Quadrock but they feel so much better today and I needed to move them like this so they could remember how to turn over again after all that slow vertical from Quadrock.  Yes I am acting like a grumpy old man in the photo below on purpose.  LOL

--  Finished book 14 of the year tonight as well.  I am 6 books ahead of schedule to read 24 this year.  Sure I will knock out 1 or 2 more next week with all the time I will be on a plane.

Wednesday:

10 AM:  9.3 miles w/ 400ft of vert averaging 7:20pace.  Easy cruise from work making a new loop which I liked a lot. Legs still feel the weekend, especially after the 5K last night but they are coming around. Quads are just sore but not sore to the touch anymore and hips are still sore, otherwise all good!

5 PM:  Lifting 50mins-  VASA Lift class with Paula- upper body focus

Thursday:  

9 AM:  9.25 miles averaging 7:15pace.  Easy cruise from work around Sterns and coming back from behind Good Sams Hospital. Did mix in some 4x30sec strides in the second half of the run. Feeling much better today but can still feel the quads, DOMS is still a bitch. Plan on getting them needled this afternoon to loosen them up, along with a few other problem spots to get ready for next week. Running out of time.

Friday:

9:30 AM:  12.7 miles w/ 1000ft of vert averaging 7:35pace.  Easy cruise from Coalton. First 9 miles with Taylor then rest solo. Hips and quads a little sore from needling last night but otherwise all good. Tried Hyperlite for the first time on this run with 2 scoops in a 500ml bottle. Takes a while for it to dissolve and is super sweet. I think I am going to make 500ml bottle at Cape Town but divide it between 2 350ml bottles diluting it a little bit so it is not quite so sweet. That would give me 100g of carbs plus the gels I take. If I use gels with sodium I think I will get enough so that the cramping I had at Quadrock won't be an issue. Starting to get it figured out, will test this on tomorrow's run.

They posted some new signs heading into Rocky Flats.... 

5 PM: 50mins lifting at VASA lift class with Paula.  Super light on the leg lifts with the marathon in 9 days.

Saturday: 

8 AM:  16.75 miles averaging 7:15pace.  Last so called longer run.  Just a bunch of loops at Davidson Mesa so that I can have an aid station every 3 miles.  Testing the new Hyperlite high carb drink again with 3 gels.  Think that will work good next weekend.  Mostly all easy but did do 10mins at towards the end of the run at marathon pace/effort.  Ready for the full on taper... 

2 PM: Walk 1.25 miles in 20mins with Venus since Paula is down south running a trail half marathon.

-- Another one for the board from JT.  I think 80% of them up there are from him.  LOL

Sunday:  

-NOTE:  Weight check in:  166lbs @ 7.2%... Flat over last week which is perfect.  Last weight check before the marathon.  Just need to watch how much I eat as I will not be running nearly as many miles this week and I won't be lifting at all.

9 AM: 8.2 miles w/ 700ft of vert averaging 7:30pace.  Easy miles from Coalton Trailhead while playing water boy for the main group from Boulder Track Club as they were doing the whole Dirty Bizmark loop.  Did a couple of out and backs to hit all the hills around Coalton.  Super chill for the taper is now in full effect.  Ran in the new proto shoes I am testing for Speedland called the GS:TAM2, first run in them.  Can not share photos yet but if you want to see them come run some trail miles with me.   Leave Monday for Cape Town.. LFG!!!!

-- 10mins on the legs with the Theragun and 25mins in the hot tub after the run as well.  

Booked it down to Golden to have lunch with this dude (Don).  Ready to be done with this marathon and get back to trails which is all we talked about.  He just finished his marathon last month and just started training for High Lonesome 100 this week and once I return I will be going all in trying to get ready for Hardrock in 6 weeks, so we will be running a lot together in the coming weeks to get ready for our races and crewing each other as well.

Total Weekly Numbers

Finally here, leave Monday morning to head to Cape Town which is just over 24 hours of total travel, not looking forward to that part of this trip, this will be my longest trip I have taken so far.  Think I have talked enough about it that I am not going to rehash it all here again but just super thankful for all the support everyone has given me.  From Paula talking me into this, to Don/Tash for talking the RD of Tahoe 200 into deferring my entry, to Rebecca for giving me race credits to defer Tahoe 200, to Taylor/Veronica for jumping into training with me once in a while, gear from Deathmarch and of course to everyone else who supported me going for this goal in this dumb sport of running that I love.  I LOVE YOU ALL!!!  Anyways, follow my Instagram and Facebook stories the next week to see where this adventure takes me.  I did upgrade my cell phone to work over there so feel free to drop a text or call.  Chat with you all on the other side!!!

May 4th- May 10th

"I honestly think it is better to be a failure at something you love than to be a success at something you hate." - George Burns

Seemed like a good quote to remember as I put a bow around these last few weeks of this training block.  Just keep reminding myself that it does not matter what happens in Cape Town, it is just a race and I love to race/run, that is all that matters.  Have to quit letting external people's expectations effect my stress levels concerning the race, I know sounds dumb when I type it out but that pressure/stress is there for me even if it is self induced.

Monday:

11 AM:  8.6 miles w/ 450ft of vert averaging 7:20pace.  Easy mid-morning cruise from work over around Link Lake and back to get a little bit of a hill. Felt super chill but pace was solid. Planning on going in late this afternoon to get the legs needled and loosened up, they are tight as hell and need to do some maintenance so I don't end up hurt.

Tuesday:  

6:30 AM:  8.2 miles averaging 7:30pace. Super chill run from work before the work day begins. Started out in the rain (just a drizzle) but about 10mins into the run it turned to snow for the rest of the run. Cold and wet when I got done but it wasn't as bad as I was expected. Legs are sore as hell from the needling I had done yesterday afternoon but that was to be expected.

--  Had plans to go do another 5K this evening but got stuck with work shit.  We did not feel like rushing to the Boulder Rez to make the start in a snow storm so we skipped it. Plus the legs are sore has hell anyways.

Wednesday:

7 AM:  8.2 miles w/ 500ft of vert averaging 7:25pace.  Easy snowy jog from the house up to HWY 128 and back to get some hills. Stayed off any trails figuring they would be a mud fest with the 6-8  inches of wet snow we got overnight. Little bit of slogging going on with ankle deep snow in some places and dodging down tree limbs everywhere.  Legs felt better than yesterday but still tired, all good though.  Had to get this in early, busy work day today and would not be able to get out mid-morning or after lunch.

Something I came across today that I really need to start remembering because I am 100% guilty of this.   “Sometimes I have to remind myself that the point of a session is to gain fitness, not to prove fitness.” -Canadian Olympic marathoner Reid Coolsaet

5 PM:  50mins VASA Lift class with Paula- Upper body focus.

Thursday:  

10:30 AM:  12 miles w/ 500ft of vert averaging 7:15pace.  Easy medium long loop from work mid-morning between meetings. Tried really hard to keep this super chill but pace was quicker than expected, never looked at the watch. Legs feel a little worked still but once warmed up they just roll which is interesting feeling, like the body knows what to do.  

-- Had another job interview at 6:30am this morning... I keep trying for something new at Medtronic but don't think this one is going to pan out either.

Friday:

-NOTE:  Weight check in:  165.6lbs at 7.8% bodyfat... flat over last week, almost exactly the same.  Found the right amount of binging before bed not to gain or lose weight anymore.  LOL.

9 AM:  7.5 miles w/ 400ft of vert averaging 7:30pace.  Longer version of my Costco Loop. Think this will become the new Costco loop for me, about 2 miles longer than the loop I was doing before. Taylor joined me and we were super chill just bullshitting talking about possible races next year since some of them are already open and will sell out in the next few months already. He invited me to join him at TrailCon in June so really pondering that as well but doubt I can fit in a week in CA right before Hardrock.

-- 20mins in the hot tub when I got home.

-- Heading up to Fort Collins this afternoon to get my bib and check in for Quadrock 25 tomorrow.  Last longer easy run.  I originally signed up as a training race for Tahoe and just left it on the calendar but downgraded it from 50 to 25 which is more fun anyways.  Plan to park the van up at Horsetooth so super close to the start in the morning.

Saturday: 

7 AM:  Quadrock 25- 25.3miles w/ 5500ft of vert averaging 10min pace or 4:14:57 total time.  6th overall and 1st Grandmaster by over 40mins. I just can't figure this race out to break 4 hours. This was the 5th shot at it. Such a hard course. Body of course is a little beat up, I was good until about mile 20-21 then the cramps set in, mostly in my quads and groining to the point where I would have to walk like a tin man for about 100 yards for the cramps to let go then start running again, this happened like 4 times, not enough salt, I was covered bad at the end. I tried what I was thinking of doing in the marathon in 2 weeks and it basically was good until hour 3. I was doing gels with 200mg of sodium in each one and only drinking water. Did this instead of my normal Precision or Tailwind because the marathon has only water and Poweraid at aid stations so trying to find something that will work there that I can carry easily. Was a good experiment and I got my answer that the gels are not enough sodium for longer shit but considering I plan on being under 3 hours at the marathon it just might work. Anyone have any thoughts?

Sunday:  

9 AM: 9 miles averaging 8min pace.  Easy miles over at Davidson Mesa.. That was a slog, legs are trashed from yesterday. Especially the quads, probably good to get that stimulation 2 weeks out from the marathon so I can hopefully fly down any small hills with no quad issues. Run of course got better was I went along but when I stopped it felt like all the soreness was brought to the surface if that makes sense.

-- Hot tub and Theragun after the run today.

Total Weekly Numbers

April 27th- May 3rd

"First comes the shy wish.  Then you must have the heart to have the dream. Then, you work, and work." - Estee Lauder

Monday:

10 AM:  9.4 miles averaging 7min pace.  Easy laps of Davidson Mesa with 3x30sec fast since I knew it would not be muddy there due to the crushed gravel. Felt easy but average pace shows otherwise I guess. Feeling good today so there is that as well.

5 PM: 50mins lifting... VASA Lift class with Paula... Leg day, lots of deadlifts.

Tuesday:  

6:30 AM:  8.2 miles averaging 7:45pace.  Took all my will power to get out the door this morning in the rain, at least it was not coming down very much. Parked at work and ran out past Sterns Lake and back.  Super chill this morning, legs really did not have anything for me this morning, quads and hip flexors were tired and sore it seemed, most likely from lifting last night. All good, made me keep this chill.

6 PM: 8.2 miles averaging 6:55pace.  2 plus mile warmup- Dash-n-Dine 5K in 17:49 - 2 plus mile cooldown. Was not planning on racing, just jogging it because how crappy I have been feeling all day but once the gun went off I got sucked into racing. Started a few rows back and just worked my way up the field ending in 3rd place overall. Probably could have ended up 2nd if I would not have started so far back but oh well. About 15secs off my PR which I will take considering how windy it was tonight, in the middle of higher mileage training, and how I was feeling all day today. Call that a win in my book.  Great meal afterwards they served us.  Plan on going again next week.

Wednesday:

9 AM:  11.4 miles averaging 7:35pace.  Easy cruise with Michi and Taylor around Davidson Mesa. Let them pick the pace until they dropped off at mile 7 then just cruised along easy. Legs are really shot today, achy... Need to get in the airboots tonight.  Another Hans flyby.  He seems to be out there every Wednesday doing speedwork to get ready for Western States.  

5 PM:  50mins lifting... VASA Lift- upper body followed by 45mins in the airboots when I got home.

Thursday:  

9:30 AM:  8.7 miles w/ 400ft of vert averaging 7:35pace. Easy cruise by Sterns up the hill and back between meetings this morning. Legs feeling a little better today but still beat up some, can mostly feel it on the downhills in my quads. Hopefully they start feeling better before Saturday's big workout.

-- 20mins in the hot tub once I got home from work.  Heat training but mostly hoping it helps with the dead legs.

Friday:

 -NOTE:  Weight check in:  165.4 lbs at 7.6% bodyfat.  Mostly flat for the most part, up 1 pound from last week but I still consider that flat.  I did start snacking more since last week was such a huge drop from the week before so good to see the weight stabilize some.

7 AM:  9.4 miles w/ 800ft of vert averaging 7:25pace. Easy cruise from Coalton Trailhead west into Rocky Flats and back after dropping Paula off at DIA. She is off in Missouri racing the 24 Hour Mid-West Adventure Race Championships, if they do good enough then they get invited to Nationals.  This route is one of my favorite runs that is within 10 or so minutes from the house. Super chill just cruising. Ran into Bryan P on the way back and finished the last few miles with that youngster (he's 28), why the pace dropped down to 6:30-6:50 the last few miles.  20 minutes in the hot tub right when I got home before logging into work.

2 PM: 2 mile afternoon walk with Venus... have dog duty all weekend since she is gone of course.

Saturday: 

-- Finished book 13 of the year this morning before going out to run.  An ok read.. For Love of the Grind by Sara Hall.  Back to fiction books for one or two books.

8:30 AM:  22 miles w/ 500ft of vert averaging 6:40pace.  Last really marathon focused long run in the block. Legs came back today after being sore all week which was needed. Solo at Davidson Mesa putting my fluids and gels at the trailhead so I could hit them every 3 miles which is about how I will use the aid stations in the marathon. Workout was:

2.5 hrs with 10/8/6/4/2 min fast/ 2 min easy between each in the middle. want these no faster than a half-marathon effort. Keep it very controlled.

Went great, intervals were in the 5:40s-5:50s. Of course I was trashed the rest of the day and useless but that is just part of the process.

3 PM: 2 mile dog walk with Venus later in the afternoon once I was somewhat more functioning than I was after my run.

Sunday:  

8 AM: 9 miles averaging 8min pace.  Meet Don, Brandon, Ben, Michi, and Veronica down at Crown Hill Park for easy laps around the park bullshitting. Good way to keep me from pushing to hard and planned that on purpose after yesterday's run.

After getting brunch with the crew took off up north to meet JT, Katie, George, and Donnie to catch up as well since JT was in town for a race.  Always a good time and that was more socialization in one day today than I do in a month sometimes.  

-- Picked up Paula from the airport in the afternoon.  Next time you see her tell her congrats for winning the Midwest 24hour Adventure Racing Championships and being invited to Nationals.  I am still trying to talk her into going to Nationals in Bend.  I think she needs to do it, we aren't getting any younger.

-- 20mins in the hot tub this afternoon as well.

Total Weekly Numbers

Very solid week.... needed this week to help build a little bit more confidence.  Funny how after doing the intervals in the middle of my long run on Saturday my easy effort pace was much quicker around 6:40 after the intervals than before the intervals when it was around 7-7:15pace.  Funny how that works.  Anyways super pleased on the week.  Getting there fitness wise I think.... Quadrock this coming weekend which does not really help me with my build up for the marathon next month, I signed up for this when I thought I was still doing Tahoe 200 as part of the build up for that.  Thought about skipping it and just putting in another solid marathon long run in but 25 miles with 5500ft can help too I guess.  Still pondering so open to suggestions, should I still do Quadrock or stick to focusing only on marathon training this weekend instead?