Monday, March 18, 2024

March 11th- March 17th

“Keep your mind open to change all the time. Welcome it. Court it. It is only by examining and reexamining your opinions and ideas that you can progress.” - Dale Carnegie

Monday:   

10 AM:  1 hour at the gym

Warmup: Airbike, mobility

4 RFT: 400 m and Air Squats : 12 mins 35 secs
4 rounds of:
Echo Bike, 1200 m
50 Air Squats

Super sore today from the weekend. Replaced the running with the airbike, moderate effort just to move some.

2 PM:  Walk 3.2 miles in 50mins.  My Monday afternoon date with Venus.  Easy dog walk this afternoon... super tired legs today of course.

Tuesday:  
7 AM:  8.1 miles w/ 3000ft of vert in 1:54.  Easy lap of Bear Peak via Shadow Canyon from the South Mesa Trailhead. Super chill jog/hike up and jog down. Heartrate never broke 150 which is what I was going for. There was maybe 100-150 yards of ice on the whole route so yes it was pretty clear. That of course will change with the snow we are expecting tomorrow night.




6 PM:  Spin class 18.2 miles in just over an hour.  Went to spin class with Paula this evening since we missed it last night due to an appointment we had.  Still trying to keep doing these once a week or so.  Mileage is just what the computer on the bike said, we know that is wrong as I say every week.

Wednesday:
7 AM:  7.1 miles w/ 1700ft of vert averaging 10:30pace. Easy trail jog from NCAR along the Mesa Trail to Bluebell trails for a loop then back. Super chill and HR never got high which was the goal. Might be the last dirt run for a while with this storm we are supposed to get tonight through Friday.  You can see the clouds rolling in over the Flatirons during the run.  These photos are only an hour apart.



Noon: Well I have been hinting about something that Paula and I may do over the past couple of weeks but never said what it was... well here it is... we pulled the trigger today.... ADVENTURE TIME!!  WHOOO!!!!!   It is a completely built out 2014  Mercedes Benz Sprinter van.  It is built out almost exactly like we wanted, we will make a few changes, and we are super pumped!  First adventure in it will be the weekend of March 21-24th as we will be heading to Kansas to do an adventure race together.  Welcome to the family "Sherman".



4 PM: 1 hour at the gym

Warmup: Rowing, mobility and drills.

Deadlift 2-2-2-2-2-2-2-2 : 5000 lbs
Sets
2 Deadlifts | 255 lbs
2 Deadlifts | 275 lbs
2 Deadlifts | 295 lbs
2 Deadlifts | 315 lbs
2 Deadlifts | 325 lbs
2 Deadlifts | 335 lbs
2 Deadlifts | 345 lbs
2 Deadlifts | 355 lbs

--then--

"Tabata" : 8 x 20 secs / 10 secs : 133 reps | 80 + 53
Tabata Kettlebell Swing, 53 lbs
Tabata Ski Erg Calorie

Thursday:  
  -NOTE:  Weight check in:  Nope...

Woke up to a huge snow storm this morning.  This is what we got as of 8am this morning and it is still going.  Supposed to last until Friday morning.


Also the Salida Marathon released the photos that they took out on the course during the race.  Not my best shots but not to bad.



2 PM:  7 miles averaging 8:25pace.  Looping around the house in the HOA plowed roads. About the only roads plowed except the main roads which I will not run on due to traffic. Got about a foot and still coming down. Venus joined me for the first 2 miles of loops.

4 PM: 1 hour at the gym.  Bro-lifting at Vasa while Paula was taking a class. All upperbody with 2 exercises that were push, 2 that were pull, arms and core. Did about 3 sets of 10 on each lift. Been a bit since I have done this and not Crossfit.

8 PM:  Here is the total after still snowing all day....  Supposed to get another 3-6 overnight as well.... 


Friday:
8 AM:   Seems it is finally done snowing after about 36 hours.  Here is the final tally on the back table.



9:30 AM: 7 miles averaging 8:50pace.  Easy slog thru a shit ton of snow getting a tour of Broomfield from GZ. Great to shoot the shit and catch-up with him. We need to do this more often.  Of course every intersection was a lake and lots of fallen branches everywhere.

6 PM:  Headed out to Mother Tucker Brewing to watch GZ play this evening.  Always a great time!  Dragged Donnie, Porf, and Rey out to join us and ran into PG there who I have not seen in a few years.  Awesome evening!


Saturday: 
9 AM:  1 hour at the gym.

Warmup: Airbike, mobility and drills

18 RFT: Partner Wods, 23 mins 29 secs
18 rounds of:
Partner Wod
9 Dumbbell Push-ups
6 Devil Press | 30 lbs
6 Dumbbell Thrusters, 30% 1RM | 30 lbs
9 Assault Bike Calories

Solo so only 9 sets.. 1:30 rest between sets

11 AM:  8 miles w/ 1300ft of vert averaging 8min pace.  Hit the NCAR road again today for I actually wanted to run and not slog through 2 plus feet of snow on the trails. One of my quicker runs on this route which I was not trying to do, just happened. Completely clear and dry too.


4:30 PM: Paula and I hit the movies this afternoon for the first time in a while, maybe over a year?.. Anyways, we went to check out Arthur the King about adventure racing and a team finding a dog during a race who ended up doing the whole 5 day race with them.  It is based on a true story and a little bit of a tear jerker.  Worth seeing.

Sunday:  
8:30 AM:  16.2 miles w/ 1650ft of vert averaging 8:50pace.  Easy cruise with Donnie doing a lap of Mags outside of Boulder. Crazy how much snow as up there! They reported over 40 inches and I would say it was prob more than that. Most of the houses were still snowed in 3 days later and people were still shoveling out their driveways as we ran by. Also saw some turkeys running down the road in front of me and a large bobcat making its way across a meadow.  Fly by of RBA, she was going out as we were coming back.



Total Weekly Numbers
Heading to Kansas next weekend to try my hand at a 12 hour Adventure Race with Paula.  Excited to give it a shot, especially after that movie on Saturday.  Should be interesting and it also will be the first trip in the new van.  

Overall a good week considering I am recovering from the marathon this week (which I felt some).  It was a crazy busy week.  Noticed that I am starting to not hit the gym as much as running to get ready for Hardrock is starting to take priority.  Just don't want to lose the strength gains I got over the winter.  I worked hard for those.


















Monday, March 11, 2024

March 4th- March 10th

“A man who is a master of patience is master of everything else.” - George Savile

Monday:   

10 AM:  1 hour at the gym.

Warmup: Airbike, mobility and drills

24.1 Rx'd - CrossFit Games Open : 12 mins 38 secs
21 Dumbbell Snatch (arm 1)s, 50 lbs
21 Lateral Burpee Over Dumbbells
21 Dumbbell Snatch (arm 2)s, 50 lbs
21 Lateral Burpee Over Dumbbells
15 Dumbbell Snatch (arm 1)s, 50 lbs
15 Lateral Burpee Over Dumbbells
15 Dumbbell Snatch (arm 2)s, 50 lbs
15 Lateral Burpee Over Dumbbells
9 Dumbbell Snatch (arm 1)s, 50 lbs
9 Lateral Burpee Over Dumbbells
9 Dumbbell Snatch (arm 2)s, 50 lbs
9 Lateral Burpee Over Dumbbells

-- little bummed on this result. Was thinking I would be around the 10 min mark. Hit muscle failure during the snatches, especially on the left arm.  I did this workout since I missed it on Friday, need to submit a score to Crossfit.com by 5pm tonight, while the rest of the class did McGee which is one of my favorites.  Maybe I will do that tomorrow solo... Here is a photo of Paula doing the deadlift part of McGee.

3 PM:  3.3 miles in 55 mins.  Easy dog walk around the hood to start breaking in the Speedland GS:OAK shoes. Decided to train a bunch in these since I'm not a huge fan of the color verses the other GS models.  Save the colors I like best for races and train in the colors I don't.  Sounds like a good plan.

6 PM:  1 hour at spin class with Paula at Vasa.  Bike computer said 16.6 miles so we will go with that.  Sweat-fest....


Tuesday:  
9:30 AM:  8.4 miles w/ 800ft of vert averaging 7:30pace.  Miles over on the Dirty Biz loop. Did 6x20sec strides w/ 2min recoveries in the middle of the run. Overall this was one of the best runs I have had in weeks if not months. Maybe I am turning a corner?

Wednesday:
6 AM:  9.2 miles w/ 2350ft of vert averaging 10:25pace.  Lap of Mount Santias and Anemone trails. Love this figure 8, good mix of hiking, running and vertical. One of my faster times on this route which surprised me, was not trying to make it quick. Yesterday and today have both been great runs, lets hope it keeps going.



10 AM:  1 hour at the gym

Warmup: Rowing, mobility and drills

5x 2 mins RemReps: 112 reps | 23, 25, 22, 21, and 21
5 rounds, 2 mins each, of:
5 Front Squats, 60% 1RM | 115 lbs
15 Row Calories
max rep Wall Balls, 20 lbs | 23, 25, 22, 21, and 21
Rest 2 mins


Thursday:  
9 AM:  8 miles w/ 650ft of vert averaging 8min pace.  Easy out and back from the Coalton Trailhead heading west. Super chill jog today keeping the mellow due to the race on Saturday. Plan is to train through it and use it as a long supported run so instead of being in the 4 hour range I plan on being more in the 5 hour range so I can turn around and do another 10 plus miles on Sunday... we will see what happens.



Friday:
7 AM:  7.4 miles averaging 8:10pace. 2 easy loops around Davidson Mesa plus 1 loop of Harper lake. Just a long shakeout jog to get loosened up for tomorrow. Shitty weather this morning as well.  Plan on heading to Salida after lunch today.

10 AM:  1 hour at the gym

Accessory Work

Warmup: Airbike and mobility

Weighted Pull-up :1163 lbs
Sets
5 Weighted Pull-ups | 35 lbs
3 Weighted Pull-ups | 44 lbs
3 Weighted Pull-ups | 44 lbs
1 Weighted Pull-up | 53 lbs
1 Weighted Pull-up | 62 lbs
1 Weighted Pull-up | 71 lbs
3 Weighted Pull-ups | 53 lbs
3 Weighted Pull-ups | 53 lbs
5 Weighted Pull-ups | 44 lbs

Then

20-30 mins of core work

--- Taking off for Salida for the weekend.  Running the Salida marathon tomorrow as a long supported run and an easy 10 miler on Sunday before heading home.  Of course it is Friday which seems to mean snow lately, the drive was shit but at least it should be a fun weekend!  They closed the road right behind me after passing all of these cars in the ditch at Jefferson.  I was lucky to get thru.


Saturday: 
8 AM:  Salida Marathon- 26 miles w/ 4000ft of vert in 4 hours on the dot.  Did much better than I was expecting myself to do. Prob could have taken more time off if I would not have gone so easy the first 14 miles. Ran the first 14 with Donnie then ran the rest by HR keeping it between 140-150 to the finish. This was a much needed confidence builder that I needed after the past few months of training.  I was of course tired at the end but I was not limping around and did not feel like I just ran 26 at a somewhat harder pace than normal.  Very encouraging!  Spent the rest of the afternoon hanging out with Don and Amy who came over from Fairplay for the afternoon.  Good times!





Sunday:  
9 AM:  9.7 miles w/ 1200ft of vert averaging 10:20pace.  Easy out and back on the Little Rainbow trail before heading home. Had plans to run with JT but needed to get out sooner so missed him on this trip. Bummed about that, sorry dude... Legs did not want to have any turnover today so this was more of a hike/jog then just a jog. Around mile 6-7 things started to loosen up some and jogging became a little bit easier.



Total Weekly Numbers

One of my best weeks in a long time.  Really needed this week to get some of my confidence back since I have been struggling to get mileage in for the past few months between being sick, travel and injuries.  I have been actually thinking the past few weeks of walking away from racing, ect thinking my body has had enough.  Maybe not quite yet.  I did drop out of doing the Crossfit open this year, the workout they announced on Thursday had a bunch of double-unders (jumping rope) which I LOVE but last thing I want is to re-injure my achillies so I let it go.  Next year.... 
















Sunday, March 3, 2024

Feb 26th- March 3rd

 “Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” - Thomas A. Edison

Monday:   

-- Slept almost 11 hours last night and I did not even workout yesterday.  Tells me how much this cold is wrecking my body, I never sleep that long unless I just did an epic workout or race.

10 AM: 1:15 at the gym -- huge PR on my Snatch at 140lbs, up from 125lbs.
Warmup: Rowing, mobility and drills

Snatch 5-5-3-3-1-1-1 : 2025 lbs
Sets
5 Snatches | 95 lbs
5 Snatches | 100 lbs
3 Snatches | 105 lbs
3 Snatches | 110 lbs
1 Snatch | 130 lbs
1 Snatch | 135 lbs
1 Snatch | 140 lbs

-then-

AMReps 8 mins (4,8,12,...): 24's + 4 reps
AMReps in 8 mins:
4 Dumbbell Snatches, 30% 1RM
4 Burpee Over Dumbbells
8 Dumbbell Snatches, 30% 1RM
8 Burpee Over Dumbbells
12 Dumbbell Snatches, 30% 1RM
12 Burpee Over Dumbbells
16 Dumbbell Snatches, 30% 1RM
16 Burpee Over Dumbbells
20 Dumbbell Snatches, 30% 1RM
20 Burpee Over Dumbbells
24 Dumbbell Snatches, 30% 1RM
24 Burpee Over Dumbbells
4 Dumbbell Snatches, 30% 1RM

--then--

15mins of core work

3 PM:  3 miles averaging 8:20pace.  Easy few miles around the open space by the house to gauge how the body feels. Not great but not like yesterday when I bailed on the long run so that is good.

-- Skipped the Monday night spin class with Paula tonight, she went solo.  Back is a little wrecked from pulling weeds over at the house for 3 hours this afternoon to get it ready for the renters who are moving in over the weekend.

Tuesday:  
8 AM:  6.5 miles averaging 8:30pace.  Easy jog on the trails by the gym. About 2 mins into the run the wind kicked up and turned into a blizzard. Super slow due to going into the wind on the way out and could not see. Crazy weather.... full ice beard when I got done.




10 AM: 1 hour at the gym

Warmup: Airbike, mobility and drills

AMRAP 15 mins: 9 rounds + 4 Assisted Handstand Push-ups + 8 Toes-to-bars + 3 Assisted Pistols | 231 reps
15:00 AMRAP:
4 Assisted Handstand Push-ups
8 Toes-to-bars
12 Assisted Pistols

Wednesday:
Noon:  1 hour at the gym

Warmup: Running, mobility and drills

FT: 13 mins 12 secs
5 Deadlifts, 80% 1RM | 275 lbs
Run, 400 m
10 Deadlifts, 70% 1RM | 245 lbs
Run, 400 m
15 Deadlifts, 60% 1RM | 205 lbs
Run, 400 m
20 Deadlifts, 50% 1RM | 175 lbs
Run, 400 m
25 Deadlifts, 40% 1RM | 155 lbs
Run, 400 m

3 PM:  9 miles w/ 1600ft of vert averaging 9min pace.  From Kings in Boulder up Bear Canyon- Mesa- Stunk Canyon- road up to NCAR then back to Kings. I really liked the mixture of roads and trails on this loop. Of course my dumb ass had road shoes on so was slipping and sliding even more than normal on the mud and snow on the Mesa trail but all good.



Thursday:  
  -NOTE:  Weight check in:  Nope, forgot with having to get in a run before heading to the airport.

7 AM:  7.2 miles averaging 8:10pace.  Easy early morning run in the open space by the house with Venus before heading to the airport. Her longest dog jog yet with me. Think the fact it was 30 degrees outside really helped her. Never worried about pace and just jogged, it was nice...


-- Heading to Las Vegas this morning for a wedding on Friday.  No it is not for Paula and I, it is for her nephew.  Leave on Thursday morning and back in the afternoon on Saturday.  Nice short trip and hopefully will get a run in the desert tomorrow outside of the city before the wedding.  We will see.  Did goof around in the airport and posted a photo of us outside a wedding chapel in the airport on Instagram and Facebook.  Yes people did fall for it considering my history.  LOL.



Friday:
9 AM:  4.8 miles w/ 2200ft of vert in 1:27.  Turtlehead Peak outside of Las Vegas in the Red Rocks area. Such a cool area! Did lose the trail a few times but that is nothing new when running in the desert. I do that a lot in Moab as well.  Paula did her own hike on a different trail to a lake in the middle of the desert.  Wish we had more time to explore the park but only had a few hours this morning before a wedding this afternoon. Plan on coming back at some point.






--  Hurried back to Vegas to make her nephew's wedding. You could say we had a great time! It seems we clean up pretty good too. 



Saturday: 
-- To tired from the travel when I got home to get out. Between the travel, drinking, eating like shit, and lack of sleep for 2-3 days I had nothing today so took a rest day.



Sunday:  
6 AM: 10 miles w/ 2800ft of vert in 2 hours.  2 laps of Mt. Santias early this morning catching sunrise up top on the first lap. Had plans to do 4 laps but bailed after 2 due to my low back aching (where my injury was) and how tired I am from the travel (getting up at 4am this morning was dumb).  Need to get back on track this coming week for sure with the Salida Marathon next weekend.  I plan on using it as a long supported run and not race it.  I am not in good enough shape to race it right now which is fine.



Total Weekly Numbers

Shit week for the most part.  Between the nasty head cold and travel to Vegas I was way low on miles this week.  Plan was for 65 or so, only got 40 and change.  Oh well, onwards and upwards.  At least the cold has finally passed as of last Thursday and got to explore some in the desert around Vegas so that is a positive.  Now need to decide if I am going to sign up for Pikes or not this year....