Hang Nine

Week ending 19APR2025

Georgezack@gmail.com (George Zack) — Sun, 19 Apr 2026 16:20:00 -0600

Back to BUR. A big week of work there but LF kept me honest-on track with running.

Mon - 6 miles in the evening after a day in the office and travel to SF (with LF)
Tue - AM with LF - 7.4 miles (all these are along the Bay Trail)
Wed - AM with LF - 7.6 miles. Running is certainly easier at sea level and on this flat. Just ending up cruising just over 8 min pace most of the time.
Thur - AM with LF. He called out 10 and so it was 10.6 when we were done.
Fri - travel back to CO and I was beat. And then it was snowing here. And I worked when I got home. I scrubbed the day.
Sat - some solo catch up. Ran into Colton and Sharkey and so I hung onto them for a couple of miles. 9.2 miles.
Sun - on the ditch out to Interlocken. 10.3 miles to round out the week at 51 ish. Nada for vert this week though.

Had some good sushi this week with Matt.

Week ending 12APR2026

Georgezack@gmail.com (George Zack) — Sun, 12 Apr 2026 15:58:00 -0600

Mon - 5 miles in Surprise before heading out
Tue - 15 miles with about 7 and change with LF and another 5 and change with GW - and then some other in transit miles.
Wed - with the Coyote Crew super early and draggin ... uuf. 7.1 miles
Thu - 7 miles with GW
Fri - Sanitas with Lucas, up the traditional route and then back down Lions Lair. 6.1 miles.
Sat - 7.7 miles in Broomfield
Sun - 7.5 miles around Green, up the Second Flatiron Trail, over Greenman, and then back down Ranger / Gregory (with some Chaut add on).

Good week with over 5K of vert, some speedwork and a longish day.

Week ending 05APR2026

Georgezack@gmail.com (George Zack) — Sun, 5 Apr 2026 12:17:00 -0600

Mon - super easy 6 miles in the AM
Tue - 7.5+ miles in Broomy in the afternoon
Wed - travel to AZ - 5.3 miles after getting here
Thu - AZ - AM 7.6+ miles, afternoon 3 miles with JZ
Fri - in Surprise - AM 5 miles with JZ, in the afternoon 2 miles over to the in-laws before dinner
Sat - with JZ in Surprise - 10 miles before it got to hot
Sun - in AZ, post first ever pickle ball session - 7.3 miles. Pretty warm (upper 80s) so just tried to keep it in check via HR (first keeping it sub 130, then 135 ... eventually it did tick up to mid 150s).

54 on the week. All pretty slow, not a lot of vertical given schedule.

Week ending 29MAR2026

Georgezack@gmail.com (George Zack) — Sun, 29 Mar 2026 12:17:00 -0600

Mon - 4 miles easy solo on the ditch
Tue - 10 miles in the AM with LF
Wed- AM - 10 miles with GW; evening easy 5 miles
Thu - AM - 4 miles easy on the Ditch;PM - 4.3 miles in Broomville
Fri - Dillon, out and back with JZ - 8 miles
Sat - cooked my shit good with a run out of Ptarmigan. I went up about three miles out of the lot before the blow downs and snow were too much. I then turned around and made the wonderful error of taking a different trail (I decided to do this knowingly) but it brought me away from the lot. 9.6 miles, about 2K of vert but seriously cooked.
Sun - 7.2 with GW

62 miles on the week with about 4K of vert.

Week ending 22MAR2026

Georgezack@gmail.com (George Zack) — Sun, 22 Mar 2026 09:12:00 -0600

16MAR Mon - evening in BUR, 6 miles slow
Tue - BUR AM, 8 miles
Wed - same as Tues
Thu - 7.75 miles, including stuff on the MPK roof
Fri - 6.85 miles, having more fun in MPK
Sat - 10.1 with LF back in Broomville
Sun - 6.5 on Green.

And a bunch of walking back and forth to the office.

Week ending 15MAR2026

Georgezack@gmail.com (George Zack) — Sun, 15 Mar 2026 16:50:00 -0600

Looking to shake this bronchitis / cold / whateverthehellitis.

Mon - 7.2 miles
Tue - 8 miles solo.
Wed - 8 miles, did an overdue call with TWK
Thu - 6 miles solo
Fri - 9.2 miles in the AM, most of it with GW.
Sat - 9.8, most of it with LF first thing the AM.
Sun - snowed on the overnight. Got out in the AM. 8 miles out on Ditch and back into Interlocken. Slooow.

Nothing of quality or hill this week. I am still a bit wrecked. I have shaken most of this but there is still a fair amount of crud in the top of my lungs. 56 miles on the week. Watch is telling my sleep and HRV are shit these days.

Studio time is a wonderful grind. Spent 10 hours there over the weekend. For me that was three songs. Oof.

Caught Salmon Friends at Rails with the boyos Saturday night.

Back to the Bay next week.

Week ending 08MAR2026

Georgezack@gmail.com (George Zack) — Mon, 9 Mar 2026 06:53:00 -0600

Lousy week of running. Got hammered with a cold / fever early in the week and it spiraled me for its entirety.

Mon - 4 miles out and back on the ditch. ooof. The crap started to build by the afternoon.
Tue - off ... feverish.
Wed - AM dragging - 6.2 miles with some with TZ
Thu - AM - GW joined me for part of his long run. I did 4 miles.
Fri - AM shakeout trying to move crud - 4 miles
Sat - it was nice out and I felt a little inspired. Thought I might get out for 10. After the first mile, which came easy, the bottom dropped out. I could see the measured output of my HR notifying me that I was
"zone 4"ing it while jogging at what should have been an easy pace. Called it and made it a five miler.
Sun - started with TZ and kept it easy after that. 7.5 miles. Felt heavy legged and I could feel the HR looking to spike at easy HRs.

Only 30 something on this week given the illness

Yeah, I signed up.

Another 8.5 in walking.

Week ending 01MAR2026

Georgezack@gmail.com (George Zack) — Sun, 1 Mar 2026 19:08:00 -0700

Another week in BUR.

My days in BUR are long. I run early, walk about a mile to the office by 8, figure out my day over breakfast, meet / work / connect with people until about 7, and then walk another mile back to the hotel. It is fulfilling but a long day.

Mon - 7 miles in Broomfield - easy. With LF.
Tue - 10 miles with LF in BUR on the Bay Trail. Ended up moving way better than expected and averaged 8:05.
Wed - 7 miles solo in BUR on the Bay Trail. Slow
Thu - another 10 with LF but this one was even easier (HR based) and still averaged 8s. The second half was all easy under 8.
Fri - back from BUR and jogged super easy with TZ and KZ in the evening. 5 something miles.
Sat - sort of dragging. 7 miles around Broomstock. Watched the HS kiddos do their mile time trial.
Sun - a bit of a cold in the mix for sure. Headed to Shanahan Ridge and headed up Fern. It has been a minute ... and I recalled why. Popped pretty hard. 7.3 miles, 3100 something feet and way too long for it. Ooof.

Week was 54.6 miles, 4235 feet of climb, and about 10 hours (with over a quarter of that coming on Sunday).  Another 10 plus miles of walking on the week.

Week ending 22FEB2026

Georgezack@gmail.com (George Zack) — Mon, 23 Feb 2026 14:41:00 -0700

Bit of a hodge podge week ... 50 mile week.

Mon - 9 miles in Broomy with GW.
Tue - 6 miles in Dillon with the lad on the Rez path.
Wed - 6 miles in Dillon, snowing. Down to the Blue.
Thu - Nada. Drove back down from Dillon
Fri - 5.4 miles with LF over Flag, down Gregory. 1700' of climb.
Sat - 10 miles in the afternoon, dragging.
Sun - 9.4 miles, some with GW in the AM.
Sun PM - 4.2 miles on the ditch. Felt tired.

Week ending 15FEB2026

Georgezack@gmail.com (George Zack) — Sun, 15 Feb 2026 19:37:00 -0700

50.3 of running on the week.

Mon - 11 miles, with a good chuck with LF to start the day
Tue - 7 miles
Wed - 7 miles at the EOD, including 6 x "State Hill" - which was about 70-75 second for me. I could feel this on the legs post
Thu - 7.1 miles, AM start of the day with GW
Fri - 4 miles, started with TZ and then got on calls for the rest. Work killed me on this one .
Sat - 8 miles, out on Interlocken Ditch and back. I was draggin' on this one.
Sun - 6 miles, over Flag, down Gregory and other messing around

Another half dozen plus miles of walking. Shit for ancillary exercises. TZ is on me about it but I have been a bum.

Week ending 08FEB2026

Georgezack@gmail.com (George Zack) — Sun, 8 Feb 2026 14:33:00 -0700

A lighter week of sorts ...

Monday - 7 miles with GW
Tuesday - off. Got a knee shot.

Wednesday - 7 miles with GW
Thursday - 7.1 miles
Friday - 7.5 miles with GW
Saturday - 7 miles, including 8 by Stonehenge Hills.
Sunday - decided I might as well do Green given the low mileage week. As I started I noticed JV and BW in the meadow and so I was given the gift of the round trip with them. 5.5 miles.

About another 7-8 miles of walks in there too.

Album recording is plugging along.

Week ending 01FEB2025

Georgezack@gmail.com (George Zack) — Sun, 1 Feb 2026 11:17:00 -0700

60 mile week.

January - finished with 258 miles according to Strava. Only 9000 something feet of climb though - reflecting my not heading to the hills of Boulder because of snow and trips to LVS and the Bay.

Mon - travel to BUR, 4
Tue - AM with LF on Bay Trail. 10.2 miles.
Wed - AM with LF but NK and LK also joined for a few in the middle. 11.1 miles. Bay Trail of course.
Thu - AM with LF on the Bay Trail - 10 miles.
Fri - Back to CO. 6 miles in the afternoon. Stiff.
Sat - 9.4 miles, out to Interlocken and back. Shaking the trip.
Sun - 9.1 miles. Started with TZ for the first two. Heavy legged.

Last January was 2 miles, so this January is progress over that. Today marks 1 year since my dad passed. It feels like that amount of time. Still haven't put together mentally how when he was my age I am now, I was the age of my daughter. And he seemed so much older at that point.

Week ending 25JAN2026

Georgezack@gmail.com (George Zack) — Sun, 25 Jan 2026 11:42:00 -0700

60.4 mile week. Was a tad challenged at the end of the week with a single digit cold snap.

Mon - 11.2 miles in the AM, most with LF
Tue - 8.1 miles, most with GW in the AM

Wed - 7 miles in the AM solo
Thu - 9 miles on an early start with LF
Fri - got out in the AM solo to bang out 3 on the ditch; in the PM connected with GW and got another 6. It was cold.
Sat - 7.2 with JZ out to Interlocken and back
Sun - 8.4, first mile with TZ.

Back to SF next week - so will see what I can pull off with some warmer temps / work challenged schedule.

Week ending 18JAN2026

Georgezack@gmail.com (George Zack) — Sun, 18 Jan 2026 14:39:00 -0700

Mon - 7 miles
Tue - 9.1 miles, a bunch with LF
Wed - AM with the Coyote Crew: 6 on 3:30, 75 seconds rest. 8 miles.
Thu - 15 miles! A handful with LF and then over to meet GW for a bunch.
Fri - late in the day and a cold front blew in. Kept it short - 4 miles.
Sat - 8.7 miles with GW on most.
Sun - 8.2 miles out and back on the Interlocken Ditch, doing 10 by minute on, minute off on the return.

Long overdue I guess but I landed a lifetime pass to the National Parks as a veteran. Didn't know that was a thing.

60.2 miles on week.

Week ending 11JAN2026

Georgezack@gmail.com (George Zack) — Sun, 11 Jan 2026 10:51:00 -0700

Most of the week was in Vegas for CES.

Vegas is Vegas. A strip of ridiculous opulence, glitz and wealth adjacent to all the issues a city and each of us face otherwise.

Two days of the crush of humanity of CES was more than enough for my wee brain.

Monday - 6 miles solo, sorta dragging.
Tuesday - zero. Travelled to LAS, had a full day. Walked a stupid amount.
Wednesday - 6:30 start with LF and did 8.6 out from the Strip to UNLV.
Thursday - another 6:30 start with LF and did 10 heading west from the Strip.
Friday - back to CO. Tired and 6 miles
Saturday - got some new Nike Vomero Plus. Tested them out on the ditch sidewalk up into Interlocken. Nice. 10 miles.
Sunday - 10 miles, about half of it on the front with GW.

So - a bit over a 50 mile week. Nothing great on intensity but my runs with LF end up being a bit faster than I would self select for an easy run.

Connect has me at 5.5 miles of walks but that is what I fired the watch up for. Tuesday was something like 25k steps of walking with the conference. Anyway, 86 miles of running on the year which is almost 50x what I did last January.

I do need to get back to body weight exercises.

Week ending 04JAN2026

Georgezack@gmail.com (George Zack) — Sun, 4 Jan 2026 15:44:00 -0700

Happy New Year.

Again, taking advantage of stupid warm for December temps and some down time in work and getting out for some miles.

Mon - 7.3 miles, a few with GW
Tue - 8.1 miles, with the Coyote Crew at BHS track, 8 x 3 minutes on, 90 sec off.
Wed - 14.1 miles, a bunch with LF and then headed over to BHS to jog with GW a bit as he coached IW
Thur - 8.1 miles solo, out on Ditch into Interlocken and back
Fri - 10.3 miles, most of them with Don B - who I have not run with in over a year. Need to correct that
Sat - 7.3 miles. Tired. Solo. Guessing I was a bit beat because I got the Covid and flu vax yesterday.
Sun - 9.9 miles, a few of them with GW.

This put me at 65.2 miles on the week, with 13 more of walking (as of this writing). I felt it a bit ... just a bit tired. Luckily I had some time in the afternoons to grab a nap or two. I am expecting a bit less next week as I will be on the travel bus to CES.

2026 plans in a post soon.

Year End Numbers 2025

Georgezack@gmail.com (George Zack) — Wed, 31 Dec 2025 12:16:00 -0700

Obligatory EOY post with numbers

Connect puts me at 2197.4 of running. Strava has me at 2194.

This came on the "back nine" - with almost no miles in January.

Signing up for Pikes, motivated by nudge from Don S if I am honest, got me moving a bit in June. It was a good nudge. More that at some point.

December was the highest volume month in terms of miles, but it actually was about level in terms of time (the last months of the year were around 39 hours a month) - coming in with less than 10k of vert (CA travel to the Bay there).

Apparently last year I did 2300 miles ...

I walked a lot ... I actually measured it this year. Shaking my head at how much I walked in January. For interest I eyeballed steps. That came at just under 19k a day.

Week ending 28DEC2025

Georgezack@gmail.com (George Zack) — Sun, 28 Dec 2025 15:21:00 -0700

60 miles on the week

Mon - 9 miles with about 5 of it with GW
Tue - 9 miles down through Holmberg / Roberts
Wed - 9.4 miles down through Holmberg / Roberts
Thu - 9 miles on the warmest day recorded for Christmas in Denver. A loop with JZ (absolutely wonderful
Fri - 7.2 miles including about 5 of it with GW
Sat - 9.1 miles, a mile starting with TZ and then the rest around the Lake Link / Ridgeview loop
Sun - with JZ on the ditch path up into Interlocken. 7.2 miles

Another 10.8 miles of walking (at least) as well.

2164.4 miles of running on the year according Strava, 2167.8 according to Garmin C. Walking is at 766 miles on the year.

Sunday 17AUG2025

Georgezack@gmail.com (George Zack) — Sun, 17 Aug 2025 09:32:00 -0600

Back to Green. It was a train wreck. I went up the middle out of Gregory and managed to average under twenty minutes a mile for each of the miles except the last. I was falling a lot though and cracked my knee pretty good on the way in the boulder field on Greenman.

I got a call about 2 minutes from the summit by TZ that she was heading down so I flipped. I thought I'd get down in about 40 minutes. I was wrong. I was moving at 2mph (27 min/mile) on the down. Even on the runable sections, I was flopping at 15 minutes a mile. I was a hurting dog.

5.5 miles, with about 2200 feet of climbing.

I was cooked for a bit post. Afternoon nap helped.

50.5 miles on the week, with close to 5k of vert. It started as a solid week but sorta came off the rails by the weekend. 1160 something on the year.

Saturday 16AUG2025

Georgezack@gmail.com (George Zack) — Sat, 16 Aug 2025 09:30:00 -0600

Didn't get out until the evening. Was dragging for sure.

7.3 slooooow.

Friday 15AUG2025

Georgezack@gmail.com (George Zack) — Fri, 15 Aug 2025 09:29:00 -0600

3 miles with GW and then another four easy on my own

Thursday 14AUG2025

Georgezack@gmail.com (George Zack) — Thu, 14 Aug 2025 09:25:00 -0600

With LF early, slow and easy. 10.5 miles before it got stupid hot.

Wendnesday 13AUG2025

Georgezack@gmail.com (George Zack) — Wed, 13 Aug 2025 09:19:00 -0600

Up early with LF's crew at BHMS track. 4 x 800-400 and then an extra 400 for good measure.

Fairly convinced the track work is abusing my left ankle some.

10 miles on the morning.

Tuesday 12AUG2025

Georgezack@gmail.com (George Zack) — Tue, 12 Aug 2025 08:55:00 -0600

TZ and I got up early to hit Chaut, but then sat in traffic on 36 for 45 minutes. The accident looked pretty bad as we rolled by it. Given the shorter window we had, we opted for NCAR instead. Got a little over an hour there for 4.4 and about 1000 feet of up.

Monday 11AUG2025

Georgezack@gmail.com (George Zack) — Tue, 12 Aug 2025 08:53:00 -0600

Mid day, listening to a work call. 6 miles. Did the Ditch Lac Amora Lake Link Loop.