May 22nd- May 28th

“Patience and fortitude conquer all things.” - Ralph Waldo Emerson

Monday:  

9 AM:  Walk 2.75 miles in 47mins.  Easy dog walk around the hood.  Watching Venus until Wed morning so there will be more walking the next few days, should be good for recovery from Jemez on Sat.

6 PM:  Walk 1.6 miles...  Dog walk after dinner.

Tuesday:  

9 AM:  1 hour at the gym

Warmup: Rowing, mobility and drills

10x 2 mins  213 reps 

10 rounds, 2 mins each, of:

12 Push-ups

8 Toes-to-bars

max rep Row Calories

4 PM:   Walk 3 miles in 46 mins followed by 30 min sauna and a cold plunge.  Long dog walk with Venus... last day I have her.  Pick up Paula at 7:30am tomorrow morning.  Also back to running tomorrow too.

Wednesday:

9 AM:  4 miles averaging 7:45pace.  Easy neighborhood jog after my morning meetings.  First mile was rough but then I settled in nicely.

1 PM:  55mins at the gym followed by a 4min cold plunge.

GIDDYUP 2.0

How to: https://youtu.be/XV5ypk19jZg

Core (30 reps or 15 per side):

Crunches

Oblique press

Hollow rock leg raises

Side Crunches (elbow to leg lift)

Glute-bridge clams (optional w/ band)

Curl crunch

Russian twists

Bicycles

Bent knee side planks

Planks 2 min

Legs (30 reps or 15 per side):

Air squats

Side Lunges w/ arms overhead

Bulgarian split squat

Runner arabesque w/ high knee hold

Step back lunge w/ high knee hold

Figure 4 squat

Calf raises on a step

Wall sit 2 min

Added

Nordic hamstring curls

Single Leg Step-ups

Band work- side to side and front/back

Thursday:  

  

-NOTE:  No weight check... got up early and headed to Leadville to run with Bob and the donks this morning.

8 AM:  5.6 miles averaging 8:20pace.  Donkey jog in Leadville w/ Bob.  Drove up early this morning to take Sugar Ray out with Bob and Yukon so that I can get to know the donk somewhat before we race this weekend.  Sugar Ray is so much easier to run than Action Jackson was back in the day.  This weekend will be interesting.  Was back home by 12:30.  More driving than running but worth it.

4 PM:  1 hour at the gym

Lots of airbike action today.

Warmup: Airbike, mobility and drills

7 mins RemReps: 

In 7 mins:

75 Assault Bike Calories

max rep Burpee Box Get Overs, 36 in | 20

Rest 3 mins

-- then --

In 7 mins:

75 Assault Bike Calories

max rep Burpee Box Jump Overs, 28 in | 21

Rest 3 mins

-- then --

In 7 mins:

75 Assault Bike Calories

max rep Burpee Box Jump Overs, 24 in | 20

Friday:

7 AM:  7.1 miles w/ 1000ft of vert averaging 9min pace.  Easy loops from the Fowler trailhead.  Lots of stopping to take photos of the flowers this morning just cruising a long at an easier pace.  Great morning and ready for the holiday weekend!  FYI-  did you know that if you take photos of flowers with the IPhone it will tell you what type of flower it is?  AMAZING!!!!  If you want me to show you how to do this just ask.  

Saturday: 

11 AM:   Georgetown Burro Race- 8.6miles w/ 1200ft of vert averaging 8:40pace.  Bob talked me into racing burros again this weekend and got me hooked up with Sugar Ray.  One of the easiest races I have done effort wise with a burro.  Sugar Ray runs like a dream.  You just get behind him and keep up.  Ended up 2nd just behind Bob.

Sunday:  

10:30 AM:  Idaho Springs Burro Race 5 miles w/ 1100ft of vert averaging 8:50pace-  Day number 2 of racing with Sugar Ray.  Bob and I took off in the lead with Tracy.  By the top of the hill it was just the 3 of us and everyone else was mostly out of sight.  Bob and I bombed down to the finish where he was first and I was second again.  Good times.... another $250 payday.

Total Weekly Numbers

Somewhat of a recovery week from the Jemez 50K last weekend.  Was short on the long runs I was supposed to do this weekend due to signing up for the Burro Races.  I planned on jogging after the races to get in the total distance but that never happened.  I should have known better.  Oh well... some good intensity over the weekend so that should make up for the lack of distance.  Bolder Boulder 10K and Murph tomorrow.