Oct 16th- Oct 22nd

“We all have two fundamental choices in life--what our purpose is, and whether or not to pursue it. Discover that purpose, and begin your unrelenting pursuit.” - Greg Everett in Tough

Monday:   

11 AM:   6.75 miles averaging 8min pace. Easy cruise around town. Was on the beach for about a half mile but jumped off due to how high the tide was, not a lot of packed sand to run on. Super chill and perfect weather this morning.

Tuesday:  

10 AM:  6.5 miles averaging 8min pace.  Easy cruise from the house with a combo of beach and roads. Ready to go home tomorrow, need to get back in my routine and to the gym. The closest gym to where I am at on the Outerbanks is almost an hour away each way, to much driving to fit that in.

Wednesday:

8:30 AM:  4.2 miles averaging 8:15pace.  Last jog on the beach before heading home today. Long day of travel after this and just wanted to get in some movement before hand.

----  Came home to the new Speedland PGHs waiting for me.  Super pumped to get these out for a jog.  Love supporting Kevin and Dave.  Support people, not corporations.. ;o)  All 4 generations so far of the Speedland shoes below, the first 3 all have miles on the Hardrock course over the last 3 years.  The black ones (HSVs) have the most and were used both years.

Thursday:  

  -NOTE:  Weight check in:  No weight check in again.  Slept in some.

6:45 AM:  1 hour at the gym.

Warmup: Rowing, mobility and drills

Deadlift : 1 Rep Max :
Sets
1 Deadlift | 345 lbs

--- Most since my injury last year, stopped to be safe.  Could have gotten 10-20lbs more but at what cost?  Not worth it.

FT: 6 mins 8 secs
50 Kettlebell Swings | 44 lbs
50 Row Calories
50 Kettlebell Swings | 44 lbs

8 AM: 4 miles averaging 7:45pace. Easy out and back right after the gym to add some miles to the morning. Super chill again.

Friday:

7 AM:  1 hour at the gym

Warmup: Airbike, mobility and drills

7x 1 min RemReps:
7 rounds, 1 min each, of:
3 Thrusters, 70% 1RM | 105 lbs
6 Shuttle Run, 10 ms
max rep Push-ups | 30, 25, 21, 18, 19, 18, and 16
Rest 2 mins

9 AM: 3.9miles averaging 8:15pace. Easy dog jog doing loops around the open space next to the house. Happy Dog!!!  Her first run in over a week since we have been gone.

Saturday: 

8 AM:  4 miles averaging 8min pace. Easy miles before the gym just because... 

9 AM: 1 hour at the gym

Warmup: Airbike, mobility and drills

Chipper: Partner Wods, 25 mins 52 secs
Partner Wod
50 Burpee Pull-ups
100 Wall Balls, 20 lbs
200 Assault Bike Calories
100 Wall Balls, 20 lbs
50 Burpee Pull-ups

--with Trevor

11 AM: 10.5 miles averaging 9min pace.  Don was doing 6 hours on a 1.4 mile loop in Littleton by Fleet Feet. Drove down and joined him after the gym for 1.5 hours. He ended up covering just over 40 miles... he is ready for next month.  I was able to pick up a pair of the new Altra FWD road shoes at Fleet Feet.  Looking forward to trying these out.

3 PM: Walk 1.5 miles... dog walk this afternoon while Paula went for a jog.

Sunday:  

9 AM:  9.5 miles averaging 8min pace.3 easy loops of Davidson Mesa... legs are totally shot between the 2 runs and CF yesterday. Just plugged along as best as I could.  Followed this up with a 1 mile walk around Harper to try and loosen up some.

3 pm: 55 mins in the garage gym lifting with Paula.

Dumbbell Bench Press : 10-10-10-10-10 :
Sets
10 Dumbbell Bench Press | 115 lbs
10 Dumbbell Bench Press | 125 lbs
10 Dumbbell Bench Press | 125 lbs
10 Dumbbell Bench Press | 130 lbs
10 Dumbbell Bench Press | 135 lbs

Strict Pull-ups : 5x5
Sets
5 Strict Pull-ups
5 Strict Pull-ups
5 Strict Pull-ups
5 Strict Pull-ups
5 Strict Pull-ups

Dumbbell Skull Crusher 15-12-12-12 :
Sets
15 Dumbbell Skull Crushers | 20 lbs
12 Dumbbell Skull Crushers | 22.5 lbs
12 Dumbbell Skull Crushers | 22.5 lbs
12 Dumbbell Skull Crushers | 25 lbs

Dumbbell Fly 12-12-12-12
Sets
12 Dumbbell Flies | 25 lbs
12 Dumbbell Flies | 25 lbs
12 Dumbbell Flies | 30 lbs
12 Dumbbell Flies | 30 lbs

Alternating Dumbbell Hammer Curl : 10-10-10
Sets
10 Alternating Dumbbell Hammer Curls | 25 lbs
10 Alternating Dumbbell Hammer Curls | 25 lbs
10 Alternating Dumbbell Hammer Curls | 25 lbs

10min core routine as a finisher

Total Weekly Numbers

Back to a somewhat normal week after getting home on Wed.  Had thoughts of going to Salida on Saturday to run a 50k there earlier in the week but pulled the plug on that idea on Wed when I got home from NC.  Just did not want to be gone all weekend after just getting home from being gone for a week.  Not a lot of vert this week but the mileage is coming back.  Don't need a lot of vert for what I have planned for next month, just some miles.  I sign up for stupid shit sometimes.. more to come on that later.