December 16th- December 22nd

"It takes no money to respect the individual." - Harvey Milk

Monday:   

7 AM:  Took the day off work because I have to much vacation time, will be taking the next few Mondays off.

Skimo 5.75 miles w/ 3000ft of vert in 1:30.  First ski of the season!! 3 laps of the early morning uphill route at Eldora. Only went once last year so my downhill is really bad. First time I have crashed in years today. LOL...

2:30 PM:  Walk 2.6 miles in 40mins.  Easy dog walk around the hood with Venus.  Normal loop

3:30 PM:  45mins in the garage gym. Light weight today for legs. They are a little tired from skiing this morning.

Warmup: Rowing, Crossover, and mobility

Barbell deficit reverse lunges- alternating
3X10 @ 65lbs

Front Squats
10@ 65
10@ 75
10@ 85

Barbell Hip Thrust
3X10 @85

3 Rounds
8/8 DB B-Stance RDL @ 25x2
8/8 DB Split Squat @ 25x2
16 DB Goblet Squats @ 25

Singe leg calf raises
3X10 @ 25 (each leg)

Ab Roll Outs
3x12

Tuesday:  

7 AM:  45 mins at VASA lifting. Went to VASA since I don't have a cable system in the garage gym.

Warmup: Walking and mobility

50 pull-ups broken up as needed.

V-Bar Lat Pulldowns
10@ 85lbs
10@ 100lbs
10@ 105lbs

Rope Cable Curls
10@ 25lbs
10@ 35lbs
10@ 35lbs

DB Single Arm Rows
3X10 @ 50lbs

Ez-Bar 21s
3 sets w/ 40lbs

Ez-Bar Bent Over Rows
10@ 60lbs
10@ 70lbs
10@ 80lbs

Superset x3
8 Chinups
8 Hanging Knee Tuck to Extend

1 PM: 7.3 miles averaging 7:40pace.  2 laps of Davidson plus a lap of Harper. Constant strong wind out of the west so half into the wind and half with it at my back. I fucking hate wind but hell, next race could be windy like this so here we are running.

Wednesday:

6:45 AM:  42mins in the garage gym.

Warmup: Rowing, Crossover, and mobility

DB Seated Shoulder Press- neutral grip
10 @ 35lbs
10 @ 35lbs
10@ 40lbs

Single Arm DB Lateral Raise
3x10 @ 10lbs

3 Rounds
10 incline bench DB front raises @ 12.5lbs
10 incline bench DB Reverse Flies @ 12.5lbs

3 Rounds
30sec Commandos
30sec Shoulder Taps
30sec High Plank Toe Taps
30sec High Plank Knee to Elbow
60sec recovery

3 Rounds
10/10 ATG Split Squats
10 Barbell Seated Good Mornings @ 55lbs

3 Rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recovery

 

2:30 PM:  9.3miles w/ 1350ft of vert averaging 8min pace.  Done at the big hill west of the Coalton Trailhead. Perfect hill for this type of workout but would almost say it is a little to steep to get a good pace going up it. Maybe that will change as I get fitter? Warmup, 5x4min hill tempo w/ jog down recoveries, then cooldown. Only did 4 of the reps, started dry hacking about halfway up on the 5th rep with the whole body burning, latic acid just got to high and HR was well over 165. Will need to recalibrate this for next week they will be 6min efforts and I don't think I can hang onto this for 6mins.  

Thursday:  

  -NOTE:  Weight check in:  170.4lbs @ 8.8% bodyfat.  Finally got my head out of my ass and remembered to weigh in right when I woke up.  Not as bad as I thought it would be since I have not weighed in since Oct and been eating mostly like an asshole before bed.  Good jumping off point.

6:30 AM:  48mins in the garage gym.

Warmup: Rowing, Crossover, and Mobility

7 Rounds
7 Deadlifts @ 185lbs
7 Burpee over bar lateral
7 Toes to Bar
7 Strict Pullups
7 Pushups
7 DB Situps w/ 25lbs
7 DB Thrusters w/ 25lbs each hand

2 PM: 7.75 miles w/ 400ft of vert averaging 7:35pace.  Costco loop plus some. Started out rough but was able to work into it and feeling good after the first 2 miles. So sick of the winds every afternoon when it is time to run. All week the wind kicks up when it is time to run and dies off the rest of the day, super annoying. Oh well, makes one stronger I guess.

-- Got some new road trainers today, Adidas Adizero Evo SL.  Basically the same as their supershoe that has been winning all the marathons lately (I have a pair, they are sweet!)  but without the carbon rods in them so they can be an everyday trainer.  Can't wait to take these out.

Friday:

8 AM:  12 miles w/ 2000ft of vert averaging 9:20pace.  Took the morning off work since I am maxed out with vacation time (9+ weeks) and went for a jog.  Steady state run in the hills of South Boulder. Parking at South Mesa trailhead headed up to a lap of Homestead-Mesa-Bluebird back to the trail where I could refuel then ran out Dowdy Draw for a loop of Springbrook. This worked out perfectly. Love doing these little bit longer runs and not having to carry anything. Legs were smoked by the end, can tell I have not been doing a lot of vert the past few months.

Saturday: 

10 AM:  5K in 17:34 or 5:41pace.  Santa Dash for Cash 5K at Sloan's Lake. What a fast damn race for me. Went out with the leaders trying to hang on as long as possible. First half mile was at 4:50ish pace then kept getting slower and slower. Basically blew up with the last mile at 6min pace and went from 4th overall to 7th overall in the last half mile.  I had nothing left.  Very happy with the overall result though, ended up with a 5K PR for me even though I was only 7th overall. Of course I was the first old guy which I will always take.

Another 5 miles between the 4 mile warmup before the race and 1 mile cooldown afterwards.

2 PM: 45mins lifting at VASA. 

Warmup: Rowing and mobility

3 Rounds
10 pushups
10 Dips

Bench Press
3X10 @135lbs -140lbs

3 Rounds
10 DB Chest Flys @ 25lbs
10 DB Narrow Chest Press @ 25lbs

Tricep Tri Set 3 Rounds
8 Left Single cable tricep extend
8 Left Single cable cross tricep extend
8 Left Single cable overhead tricep extend
8 Right Single cable tricep extend
8 Right Single cable cross tricep extend
8 Right Single cable overhead tricep extend

Straight Leg knee raises
3x10

Planks
3x1 mins

Sunday:  

8 AM:  13.25 miles w/ 1000ft of vert averaging 7:50pace.  Easy to moderate run with the Denver Trailrunners at South Table Mountain. The plan was to go to the BTC run but did not want to hammer for the third day in a row so hit up DTR instead. I ended up leading the fast group which I always do when I go and ran a bit harder than I wanted too but it was all good. Spent the rest of the day on the couch like a piece of shit.

Did go out to dinner and found a new place to get dessert, yes that is a homemade donut with homemade ice cream on it.  LOL..  Prob bad that I discovered this place with my sweet tooth.

Total Weekly Numbers

Very solid week, prob the best week since Javelina. Super tired as I am typing this up on Monday and most likely will take today mostly off to absorb this week.  Merry Christmas to all who are reading this just before Christmas.  We wish you all a great holiday week!

December 9th- December 15th

"Self-love has very little to do with how you feel about your outer self.  It's about accepting all of yourself." - Tyra Banks

Monday:   

Had plans to ski this morning but shitty sleep last night made that not happen.  Could not shut the brain off last night.  Woke up at midnight and have been up since.  Between work shit, stressing if the renters are going to renew their lease at my house or not and some personal stuff been pretty stressed out lately.  Need to figure out a way to let it go and sleep when this happens.  Spent most of the night just reading.

10 AM: 1 hour in the garage gym

Warmup: Rowing, Crossover and mobility

4 Rounds
12 DB Incline Chest Press 45lbs
12 Dips

4 Rounds
10 DB Flys 30lbs
10 Hand Release Pushups

4 Rounds
12 EZ Bar Narrow Chest Press 77lbs
12 EZ Bar Skull Crusher 57lbs

3 Rounds
10/10 ATG Split Squat
10 BB Seated Good Mornings 45lbs

4 Rounds
15 GHD Situps to parallel
15 GHD Hip Extensions

1 PM: Walk 3miles with Venus around the hood.  Beautiful afternoon.

Tuesday:  

6 AM:  55mins in the garage gym

Warmup: Rowing, Crossover, and mobility

45 Pullups- broken up as needed

4x10 Barbell Rows @ 105lbs

4 Rounds
10 Band Pulldowns (green)
10 DB Pullovers 45lbs

3 Rounds
10 GHD weighted hip extensions 10lbs
10 GHD hip extensions
10 GHD Situps

4 Rounds
10 DB Bicep Curls 20lbs
20 DB Crossover Bicep Curls 20lbs
10 DB Hammer Curls 20lbs

4x1min planks w/ 30sec recovery

--  I get asked all the time what I have in my garage gym.  Here is a quick tour which of course does not show everything in there.  There is also a hot tub and cold plunge outside on the back deck. 

1 PM:  7.6miles w/ 600ft of vert averaging 7:45pace.  Easy run from the house up to HWY 128 and back on the new road on the Simms hill. Stayed on the roads/sidewalks do to the ice from last night's storm and cut out the strides. No need to risk any falling at this point.

Wednesday:

6:30 AM:  58mins in the garage gym

Warmup: Rowing, Crossover, and mobility

DB Shoulder Press
12 @ 35lbs
10@ 40lbs
8@ 45lbs
6@ 50lbs
4@ 52.5lbs

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

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

4 Rounds
20 Single Leg V-Ups
20 Bicycles
20 Ball Russian Twist 10lbs
20 High Plank Knee to Elbow

3 Rounds
10/10 ATG Split Squats
10 Barbell Seated Good Mornings @ 50lbs

3 Rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recovery

1 PM:  10 miles w/ 1100ft of vert averaging 7:30pace.  Workout Wednesday! Warmup followed by 5x4min hill tempos with a jog back to the start then steady state back home. Ran from the house to the base of the big hill on Simms next to the airport and did the repeats on that road. 4mins hard uphill is a long damn time! Used to do 3min hill tempos all the time but first time doing 4mins, that extra min is rough. Almost called it after 4 of them but stuck out the 5th one which was much slower at a higher heart rate.

--Meet with the renters for dinner this evening to discuss the lease and they want to renew it for 2 or 3 more years.  Not what I was expecting, I was thinking they wanted to move and I would be selling the house.  Now it is decision time, current lease expires end of March.

-- Finished book #28 of the year this evening.  Most likely the last book of the year.  Went over the goal of 24 on the year.  Of course if you are looking for something to read, every book I have read since 2010 is listed under the Books Read link at the top of the blog.

Thursday:  

6 AM:  45mins in the garage gym

Warmup: Rowing, Crossover and mobility

30min EMOM
40sec Rowing
40sec DB Burpee Deadlifts @ 35lbs
40sec Pushup w/ 2 Mountain Climbers
40sec Alt. DB Snatches @ 35lbs
40sec Butterfly Situps
--20sec rest after every movement--

3x10 Single Calf Raises 25lbs

11 AM: 7.5 miles averaging 7:45pace.  Easy jog around the hood in the open space again. Took Venus with me for the first 5 miles and dropped her off once she started falling a little behind me instead of being in front like normal. Of course she would keep going but don't want to run her into the ground, she is starting to become a senior dog at 7 years old now.

-- Spent the late afternoon at PT trying to figure out why when I ride my bike that my left knee starts to hurt and I am hobbled for a day or so.  We dry needled the shit out of my right quad to try and loosen it up.  That hurt, much worse than needling my Achillies, back or hips in the past.

Friday:

1 PM:  10.5miles w/ 1600ft of vert averaging 8:30pace.  Moderate trail miles around Spring Brook, Gashawk and into Eldo Springs State Park. Pushed some of the uphills but about half of it was ice and snow so only so much pushing you can do on those without falling on your face. Great afternoon out there!

Saturday: 

7 AM:  40mins lifting at VASA followed by 20mins in the sauna.  Went to VASA instead of the garage gym because I had some cable movements on the schedule.  I don't have a cable system in the garage anymore.

Warmup: Rowing and mobility

3 Rounds
10 pushups
10 Dips

Bench Press
3X10 @135lbs

3 Rounds
10 DB Chest Flys @ 25lbs
10 DB Narrow Chest Press @ 25lbs

Tricep Tri Set 3 Rounds
8 Left Single cable tricep extend
8 Left Single cable cross tricep extend
8 Left Single cable overhead tricep extend
8 Right Single cable tricep extend
8 Right Single cable cross tricep extend
8 Right Single cable overhead tricep extend

Straight Leg knee raises
3x10

10:30 AM: 4 miles averaging 8:45pace  Easy group run with the Death March Running Company crew around Louisville followed by a social gathering afterwards. Love this crew!

Sunday:  

8 AM: 12.25 miles w/ 1300ft of vert averaging 8:15pace.  Joined the Boulder Track Club again today starting at Foothills Community Park and running the North Sky trail out to Joder Trailhead and back. Added on another 2.5 miles at the end to get closer to a total of 1:45 worth of jogging. First time on that trail and really liked it! Would be the perfect rolling trail to do tempo effort on and I will be back for more on this one.  No photos from today's run.

3 PM: Walk 2.5 miles in 40mins with Venus.  Easy dog walk around the hood during halftime of the Broncos game.

-- Super proud of Don's 24 hour result at Desert Solstice the past 24 hours.  He covered 154.1 miles in 24 hours running around a damn track.  Mind blowing!!  This should get him on the USA 24 Hour team to compete in France in the fall of 2025.  Of course we will be tracking that result.  Added to my Ugly Feet page what his feet looked like after 154 miles.  Enjoy.  LOL.

Total Weekly Numbers

Solid week overall.  With the decision that I am not going to run Coldwater 100 in Jan down in Phoenix I cut back the long run on the weekend from 22 miles to just 1:45.  Going to keep this going for a bit and work on getting some more speed again until it is time in Jan/Feb to add the longer runs back in to get ready for Blackbeard 100 at the end of March in NC.  That really is not a goal race, just one for fun since we will be there anyway helping Paula's mom at the beach house for the month of March but still want to put a a decent effort there.  They allow pacers for the whole 100 miles which is really weird, if you want to come check out the Outerbanks and do some running hit me up.  Also time to start finding my so called training races to do in my build up to Western States before they start all filling up.

December 2nd- December 8th

"Life is like a trumpet. If you don't put anything into it, you don't get anything out." - WC Handy

Monday:   

6:30AM:  56mins in the garage gym

Warmup: Rowing, Crossover, and mobility

40 Pullups- broken up as needed

4 Rounds
10 Band Pulldowns (green)
10 DB Pullovers 40lbs

4x10 Barbell Rows @ 105lbs

3 Rounds
10 GHD weighted hip extensions 10lbs
10 GHD hip extensions
10 GHD Situps

4 Rounds
10 DB Bicep Curls 20lbs
20 DB Crossover Bicep Curls 20lbs
10 DB Hammer Curls 20lbs

4x1min planks w/ 30sec recovery

6 PM: Spin class for 11mins with Paula at Vasa.  Left knee was really bothering me so bailed so that I would not be limping around like I was on Saturday after riding.  Weird that riding bothers the shit out of it and it swells up but running is okay.  I would rather have that then the other way around.

Tuesday:  

6:30 AM:  52mins in the garage gym

Warmup: Rowing, Crossover, and mobility

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

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

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

4 Rounds
20 Single Leg V-Ups
20 Bicycles
20 Ball Russian Twist 10lbs
20 High Plank Knee to Elbow

3 Rounds
10/10 ATG Split Squats
10 DB Seated Good Mornings @ 40lbs

2 PM:  8.1miles averaging 7:10pace.  From Home Depot in Louisville up to Davidson Mesa for 1.5 laps plus Harper and back. Did 6x30sec strides throughout the run, first 2-3 were clunky then they got faster and so did my easy pace. Need to do these more often.

Wednesday:

7 AM:  52 mins in the garage gym

Warmup: Rowing, Crossover and mobility

30min EMOM
40sec Single Unders
40sec Hanging Knee Raises
40sec Devil Presses 25lbs
30sec Russian KB Swings 55lbs
40sec Butterfly Situps
--rest to the top of the next min--

3x10 Single Calf Raises 25lbs

3X10 Tib Raises w/ 10lbs

2 PM:  WORKOUT WEDNESDAY!!  8.5miles averaging 6:55pace.  Done at the open space by the house. Workout was 15mins easy warmup then 5x4mins @ 10K pace (6min pace or quicker) with 2 min floats for recovery followed by 15 min steady state (7:20ish pace). Was dreading this workout like I always do but after the first interval things clicked into place. Felt pretty good overall but of course now as I am typing this I am wiped out. One more brick in the wall for next year.

Thursday:  

Took the day off work and drove all the way up to Eldora at 6am to do my first uphill ski of the season.  Of course when I got there I realized that I forgot my helmet.  I promised Paula that I would not ski without a helmet so I turned around and went home instead.  Sucks....

10 AM: 5 miles w/ 1300ft of vert in just under an hour.  Easy lap of Mount Sanitas heading up the ridge and down Lion's Lair. Did take the road back to the trailhead the last 1.5 miles due to Sunshine Canyon trail being a sheet of hard ice. The new Speedland GL:SVTs are quite the shoe!

2 PM: 3 miles averaging 7:50pace.  Easy dog jog around the hood and open space with Venus to get her out a bit.

4:30 PM: 1 hour at VASA.  Studio Red class at VASA with Paula. This is basically a 1 hour HITT class with many different movements. Might actually go to this more often if VASA does a deal for New Years.  Parked my ass in the massage chair for 20mins afterwards as well, need to use these chairs more.

Friday:

7 AM:  1 hour in the garage gym

Warmup: Rowing and Mobility

DB Walking Lunges
4x40 @ 15lbs

Back Squats
12 @ 125lbs
10 @ 135lbs
8 @ 145lbs
6 @ 165lbs
4 @ 175lbs
2 @ 185lbs

Barbell RDL
12 @ 115lbs
10 @ 125lbs
8 @ 135lbs
6 @ 145lbs
4 @ 155lbs
2 @ 165lbs

3 Rounds
20 DB Box Step Overs @15lbs
20 Box Jumps

2 PM: 5.5 miles w/ 400ft of vert averaging 7:20pace.  Out and back from the Coalton Trailhead up the hill and back. Had plans to head over towards Superior as well up that hill too but work blew up while I was out here and had to bail back home.

Saturday: 

9 AM:  4.7 miles w/ 1000ft of vert averaging 10:30pace.  Easy lap of Anemone from Ebin B Fine park to make up for cutting yesterday short and to distract myself from all the lottery stuff going on this morning with Western States and Hardrock. Towards the end of the run my phone started blowing up. Considering that I had a 25% chance of getting back into Hardrock and only 3% to get into Western I just assumed I got back into Hardrock. NOPE! WE ARE WESTERN STATES BOUND!! WHOOOOO!!!  Also did get drawn in Hardrock as well at number 32 on the waitlist, to far down to make it in but did get drawn for the 4th year in a row.  LOL.  Photos below are from Daniel on the Speedland team that was at the Western States lottery draw in CA.  Thanks bud!!  Of course I am dropping out of the Tahoe 200, it is 2 weeks before Western States and that is not going to work.  I don't just want to finish Western States, I want to give it my best effort.  This will most likely be a one and done for me.

Sunday:  

7:30 AM: 13.5 miles w/ 700ft of vert averaging 6:55pace.  Joined the Boulder Track Club for the Sunday longer run out on the dirt roads by the Boulder Rez. You can imagine that motivation was high so stayed with the front group.  Starts out pretty mellow at 7:30ish but just keeps cranking up as we go along. The last half mile was under 6min pace. Of course I was wiped after this run but to be expected. Not only was I the oldest person there by at least 10 years but it has been a bit since I have done this with them. Thinking I will be including this more on my build up for Western States, thinking maybe every other week or so.  These runs helped me run 2:43 at Boston a few years ago, they should help a lot for Western as well.  Just have to be careful not to over do it.  No photos this morning, to much of a hammerfest for my fitness right now.

12:30 PM:  5 miles w/ 700ft of vert averaging 8:45pace.  Paula went to run with her friends from South Mesa trailhead so I tagged along and did my own thing heading up the road to Eldorado State Park. Was planning on doing 20 miles total today but with how fast this morning was I needed to split it up some and run the rest super chill on trails. Not quite 20 on the day but close enough.

Total Weekly Numbers

Solid week of quality runs.  Between Workout Wednesday and Sunday's long run I can feel it.  Have some work to do over the next 5 months in the build up for Western States.  I have not been this motivated since the first year I got into Hardrock.  Will share my goals for Western in a future post, still pondering them to see if they are doable or not. 

November Recap

 "The world cares very little what you or I know, but it does care a great deal about what you or I do." - Booker T. Washington

Not the best of months, between the recovery from Javelina and travel to Texas for Paula's family stuff it was a down month training wise and a bad month eating wise.  Actually scared to weigh myself if I am going to be honest.  Four more weeks to see if I can get the yearly total of miles covered by foot well over 2500 miles which should not be an issue, sitting at 2351.39 miles as of this morning.  Thinking should be shooting for over 2600 which would not be bad considering I barely ran most of the summer with my hip injury. 

Did get new glasses last night so it will be interesting to see if people I have not seen in a bit recognize me right away or not.  Totally different look for sure.

November 25th- December 1st

"The better part of one's life consists of his friendships." - Abraham Lincoln

Monday:   

7 AM:  42mins in the garage gym

Warmup: Rowing, Crossover, and mobility

35 Pullups- broken up as needed

3 Rounds
10 Band Pulldowns (green)
10 DB Pullovers 40lbs

3x10 Barbell Rows @ 95lbs

3 Rounds
10 GHD weighted hip extensions 10lbs
10 GHD hip extensions
10 GHD Situps

3 Rounds
10 DB Bicep Curls 20lbs
20 DB Crossover Bicep Curls 20lbs
10 DB Hammer Curls 20lbs

3x1min planks w/ 30sec recovery

2 PM: 3.5 miles w/ 400ft of vert averaging 8min pace.  Easy lap of Coyote Ridge Open Space in Rock Creek. Super chill since I have taken 2 days off. Just needed to get out and move to get some of this swelling out of my feet from the weekend of eating like shit.  Followed this up with 20 mins in the hot tub.

Tuesday:  

7 AM:  55mins in the garage gym

Warmup: Rowing, Crossover, and mobility

DB Shoulder Press
3x10 @ 35lbs

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

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

3 Rounds
20 Single Leg V-Ups
20 Bicycles
20 Ball Russian Twist 10lbs
20 High Plank Knee to Elbow

3 Rounds
10/10 ATG Split Squats
10 DB Seated Good Mornings @ 40lbs

3 Rounds
10/10 Single Leg RDLs 25lbs
10 Jefferson Curls 45lbs

3 Rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recovery

1 PM: 6.75miles w/ 400ft of vert averaging 7:10pace.  Costco loop plus extra around the park to get closer to 7 miles. Put in 6x30sec strides at around 5min pace in the middle of the run with about 3 min easy recoveries between them. Used the new GL:PDX shoes I got today. Love the feel but not sure if they will work with my achillies or not so more to come on that as I keep testing them.

Wednesday:

7 AM:  56mins in the garage gym

Warmup: Rowing, Crossover and mobility

30min EMOM
30sec Rowing
30sec DB Burpee Deadlifts @ 35lbs
30sec Pushup w/ 2 Mountain Climbers
30sec Alt. DB Snatches @ 35lbs
30sec Butterfly Situps
--30sec rest after every movement--

3x10 Single Calf Raises 25lbs

Single Suitcase Hold 2x1min each side @ 55lbs

1 PM:  8miles averaging 7:30pace.  Workout Wednesday!!  On the treadmill at Vasa due to snowy and icy out. Did not want to take a chance on slipping and getting injured again. Workout was 15min warmup then 5x3mins at Tempo pace w/ 2min easy recovery, then jog out the hour. The intervals were around 6:15ish pace so not super hard but hard enough for the first real workout in a while.

-- directly into the sauna at Vasa for 20mins after running.

Thursday:  

8 AM:  8.2 miles total between warmup and racing.  2 mile warmup at 7:20pace then Broomfield Turkey Trot 10K in 37:38. Went out much harder than I was expecting too but guess that is due to the 5K starting at the same time. First lap was around 18:30ish for the 5K then tried to hang on to the pace as much as I could but was hard with lapping hundreds of people and having to weave through people for the last 2.5 miles. Actually thought I was leading the 10K but it was hard to tell with all the people (2600 total which half of them I lapped) in the second lap, actually ended up second overall. First was 11 seconds in front of me, if I would have known I would have pushed a little harder the last mile on the road but thought I had it in the bag. Bunch of sneaky youngsters, yes first and third were both in their 20s. Live and learn.

Friday:

9 AM:  8.6 miles w/ 1500ft of vert averaging 10min miles.  Easy run with DTR at Centennial Cone. Only Adam and I showed up so super chill. Was expecting it to be icy but the trail was 90% clear and the rest was snow packed with no ice. Was a great morning out there today! 

2 PM: 50mins in the garage gym

Warmup: Rowing and Mobility-- still lighter but little increase in weight and reps

DB Walking Lunges
3x40 @ 15lbs

Back Squats
12 @ 115lbs
10 @ 135lbs
8 @ 145lbs
6 @ 155lbs
4 @ 165lbs

Barbell RDL
12 @ 95lbs
10 @ 115lbs
8 @ 125lbs
6 @ 135lbs
4 @ 155lbs

3 Rounds
20 DB Box Step Overs @15lbs
20 Box Jumps

3 Rounds
10/10 single leg calf raises @ 25lbs

3 Round
12/12 Tib Raises @ 10lbs

Saturday: 

6 AM:  57mins in the garage gym

Warmup: Rowing, Crossover and mobility

4 Rounds
10 DB Incline Chest Press 45lbs
10 Dips

4 Rounds
12 DB Flys 25lbs
12 Hand Release Pushups

4 Rounds
10 EZ Bar Narrow Chest Press 77lbs
10 EZ Bar Skull Crusher 57lbs

3 Rounds
10/10 ATG Split Squat
10 DB Seated Good Mornings 40lbs

3 Rounds
10 Single Leg RDL @ 25lbs
10 Jefferson Curls @ 45lbs

10 AM: Biked 31 miles w/ 1500ft of vert in 2:10.  Joining the group ride from the Trek store in Broomfield with Paula. Super chill group. Basically rode out to I-25 then over to Erie and back. Nice loop but no dirt, only Paula and I were on gravel bikes, everyone else was on skinny tire road bikes.

-- Head over to Rails End Brewery to catch GZ with his new band Pinebox Sleepers.  Had a blast!  Good show buddy!

Sunday:  

9 AM: 16.9 miles averaging 7:50pace.  Easy flat long run doing 5 laps of Davidson Mesa and one lap of Harper Lake. Donnie showed up and joined me on my last lap. Could really feel it after mile 14. Been a while since I have gone that fair. Time to get back to it.

Total Weekly Numbers

Not a bad week after somewhat of a down week last week with the travel.  Finally got in a decent long run for a change and lot of quality this week between the 5x3mins and the 10K.  Actually pretty sore this Monday morning as I am typing this.  Will be somewhat of a recovery day today.  Not quite sure what is next, thinking I may sprinkle in some more 5Ks and/or 10Ks over the next month or so.  I think people who do ultras need to do more faster running and I actually enjoy it as well.