Thursday, 9/22

I took Tuesday and Wednesday off after the 43 mile goal run. I still didn't want to go overboard after that, but I was wanting a small workout, so I did lightweight (10 lb) dumbbell curls.

***

Friday, 9/23

70 minutes on the elliptical. Just enough effort to break a sweat.

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Saturday, 9/24

Today was a rest day from exercise, but we had a great family outing to Bakerville, CO to catch some of the early fall colors 😀!

We walked a couple of miles on the paved Bakerville-Loveland Trail.

In the top photo, Torrey's Peak rises in the distance. 

***

Sunday, 9/25

I wanted to begin today's workout with some lightweight squats of all varieties, for two reasons: to be more flexible and warmed up for today's run, and to shore up weaknesses in my ankle. (Which has been pretty tight and annoyed since my long run.)

I used the 15 lb kettlebell and did front squats, toe squats, and varied the positioning of my feet to get every angle.

Then, I did an 8.33 mile "recovery run" at Palmer Park.

The morning was crisp and clear, like autumn 🍂 air. But still not too cold, with the lazy comfort of a summer that's still lingering.

This being my first run since the big one, I took it easy, but did two nice trail loops, one on each of the main mesas of Palmer Park.

It was a lovely morning to just enjoy the feeling of movement, and the surroundings.

I feel very good overall going into this autumn. With my longest run of the year out of the way, I want to focus on doing a some speedwork. I'd like to get a little bit faster and more efficient for next year's long goals.

I also still plan to do another peak fall colors run soon. This time, I have a 20 mile route planned in the Mt. Herman/ Monument area.

And, as later autumn approaches, I'd like to do some shorter loops up in the N. Cheyenne Cañon area.

For a post-run late Sunday lunch, I slow-cooked boneless ribs, made homemade potato salad, and baked beans. Living the dream!

***

Monday, 9/26

30 minutes on the row machine in the morning. Then, a midday run of 8.2 miles.

There was still a lingering cool breeze when I left, but it was pretty hot by the early afternoon when I was finishing up my run. 

***

Tuesday, 9/27

Machine pull-downs (wide-arm), followed by bodyweight toe squats.

The toe squats really felt great. I did weighted toe squats last time so I didn't want to overdo it, but the toe squats felt necessary again today because they were so beneficial last time.

In the evening, we did our family walk at the new Santa Fe Open Space in Palmer Lake.

***

Wednesday, 9/28

Rest.

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Thursday, 9/29

8.4 miles at Palmer. 

A lovely day with this very warm early autumn weather.

The scrub oak aren't changing colors yet, but a few other trees and shrubs were beginning to.

***

Friday, 9/30

A rest day from exercise. We visited the Rocky Mountain Arsenal Wildlife Refuge for a family outing today. 

The bison were all out grazing, and then a big ⛈️ thunderstorm came in.

***

Saturday, 10/1

Kettlebell lunges with the 15 lb kettlebells, side lateral raises with the 10 lb dumbbells, and finished up with ab-wheel roll-outs. 

A good overall strength day. Glad I did the focused core work today at the end.

***

Sunday, 10/2

An hour and a half on the elliptical. 

***

Overall, this last week and a half has been pretty balanced. Nice runs, some strong weight room days including core work, and fun family outings.

My plan is to head to the Mt. Herman area tomorrow morning and try to catch the fall colors in that area before all the leaves are gone. I'll see if I'm ready for the 20 miles I have planned. But either way, I hope it will be lovely!