April 4th- April 10th

 

“If you're going through hell, keep going.” - Winston Churchill

 This quote seems fitting for this week.... I know this week is going to be somewhat a grind trying to get back into it and regain some sort of fitness after trying to come back from Covid to quickly a few weeks ago which caused me to take last week mostly off.  Here we go!

Monday:  

Ordered a new weight rack for the garage gym this morning.... super pumped for it to show up.  Ordered this bad boy.  https://www.roguefitness.com/rml-390f-flat-foot-monster-lite-rack

9:30 AM: Garage gym session lifting from Mayham again.

Warmup:
3 rounds
10 Perfect Pushups (controlled form)
15 band pull-a-parts
5 PVC Around the Worlds (each way)
10 wall angels

Bench Press:
5 sets: 8 reps

1:1:2 DB Bench
4 sets: 10 reps

Double DB Incline Bench Press
4 sets: 10 reps

Standing Barbell Curl
4 sets: 10 reps

Standing Alternating DB Hammer Curl
4 sets: 10 reps (each side)

PM:  Yard work getting the front of the house all cleaned up for spring.... guess I should do some house work now and again verses just ignoring it.  LOL.

Tuesday:  

9 AM:  Mayham Upper Body Posterior (Back & Triceps) lifting in the garage. (59 mins)

Warmup:
3 Rounds
15/12 cal skierg
10 scap pullups
15 bent over barbell rows (empty bar)
5 down dog/seal pose transitions

Pull-Ups Strict
5 sets: 8 reps

Lat Pulldowns
4 sets: 10 reps

Single Arm Lat Pulldown
4 sets: 10 reps (each side)

Straight Arm Lat Pull Down
4 sets: 10 reps

Inverted Skull Crusher
4 sets: 10 reps

Single Arm Standing Tricep DB French Press
4 sets: 10 reps (each side)

2 PM: 8 miles averaging 7:50pace.  On the hood trails with roads in between connecting them.  Just an easy jog in horrible 30mph winds.  LOL... When heading west into the wind it was like running uphill, strength workout somewhat I guess.  It was a challenge to get out the door but once I got going all was good.  Trying to get back into  the groove of training.

 

Wednesday:  

 

7 AM: 8.25 miles w/ 1400ft of vert averaging 8:50pace.  Was supposed to do 6x3min hills but bailed on the workout and just jogged out some mileage due to the crazy ass winds again today. Combo of Boulder trails (Bear Canyon, Mesa, Bluebell, Baseline) and roads.  Actually not a bad loop to run.

 

 

5:30 PM: 5.75 miles averaging 8 min pace.  Evening jog with the Louisville Runners Roost team.  From the store up the road for a lap of Davidson Mesa and back.  Super chill.  Saw another fire break out in Boulder before the run but it was quickly put out before it spread according to the news... Thank GOD!

 

Thursday:   

 8 AM: 10.3 miles w/ 1300ft of vert averaging 7:35pace.  Workout was 3 miles easy, 6 x 3 min hills mod/hard, 3 miles easy/mod to mod on tired legs. Done on the NCAR road.... not as fast as when I was doing the 2min hills a few weeks ago, about 15-30sec slower per mile pace this time but I was not dry heaving at the end of interval like last time, this time I was only dry heaving on the last 3 intervals.  LOL.... Glad to get this done with no damn wind and sunny as hell!!!!  Pretty wiped after this one today.

4 pm: Mayham Lower body lifting in the garage.

Warmup:
3 rounds
15/12 bike erg
5 Cossack Squats (each side)
10 Kang Squats (empty barbell)

Back Squat
5 set: 8 reps

Deadlifts
5 set: 8 reps

Single leg DB Romanian Deadlift
4 sets: 10 reps (each side)

Band Pull Through
4 sets: 15 reps

Standing Barbell Calf Raise
4 sets: 15-20 reps

 

Friday:  

7:30am: 5.2 miles w/ 1400ft of gain averaging 11min miles.  Super chill lap of Santias.  Hike up the ridge and jog down Lions/Sunshine.  Just super chill, legs a little shot from the past 2 days anyways. 

 

3pm: Mayham Everyday Hero track today in the garage.

Warmup:
3-4 Sets:
1:00 Cardio (easy)
10-20 Shoulder taps in push up plank
5 Inchworms with push up
20' farmer carry

1 Set (at workout pace):
5 Push-ups
20 farmer carry (workout weight)

AMRAP 15
15 deficit push-ups (hands on 45lb plates)
30 yard  farmer carry
Wear a 20/14lb vest

Clean Deadlift to Below Knee + Clean Deadlift to Mid Thigh + Clean Pull + Clean: 4-4-4-4

Clean Pull + Clean 2-2-2

4 Sets:
25 Calorie Airdyne
5 Strict Pull-ups
-rest 0:30 between sets-

Saturday:

8 AM: 16.9 miles w/ 4200ft of vert averaging 11:40pace.  Easy cruise for the most part, some working on the ups but the legs were shot from the start so everything felt like working today.  Just getting it done today.  Parked at Eben Fine, loop of Sanitas to a loop of Anemone to a lap of Flagstaff then back. Worked great having the car at Eben for refuel at mile 9-10 so was able to do the whole thing with a handheld.  Fucking hot the last 3 miles and ran the second half shirtless.  Of course had to hit Sweet Cow in Boulder afterwards for recovery fuel.

Sunday:

 8 AM: 11.75 miles w/ 2600ft of vert averaging 11min pace.  Easy lap with Donnie up Bear Canyon to the summit of Green and back.  One of my favorite trails in Boulder.  Love Bear Canyon and Green-Bear....  Super chill shooting the shit all morning.  Both of our legs were shot from yesterday, he did a run that was almost the same as mine.  LOL.  Windy as fuck this morning.

 

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