July 29th- August 4th

“The more I practice, the luckier I get.” - Gary Player, on preparation

Monday:   

10 AM:  50mins in the garage gym

Warmup: Airbike and mobility

Heels Elevated Back Squat : 4x10
Sets
10 Heels Elevated Back Squats | 115 lbs
10 Heels Elevated Back Squats | 115 lbs
10 Heels Elevated Back Squats | 115 lbs
10 Heels Elevated Back Squats | 115 lbs

3 RFQ:
3 rounds of:
40 Deficit Step Back Lunges, 8 in | 20 lbs
20 Double Dumbbell Front Squats | 20 lbs

3x10 Slow single calf raises

Back PT stuff- RDLs and Back extends

1 PM:  Biked 10.5miles w/ 500ft of vert in 44mins.  Easy cruise around the hood on the gravel bike. Hotter than shit out there this afternoon at 98 degrees. Really not that bad on a bike but if I was running that would have been more challenging.

Tuesday:  

6:30 AM: 7 miles w/ 700ft of vert averaging 8:35pace.  Easy cruise from Flatiron Vista down Dowdy Draw then over to Springbrook for a loop and back the same way. Ran this last week and a little quicker this week. Coming back slowly.  Like I said last week, trails like this will be my focus the rest of summer to get ready for Javalina 100.

Wednesday:

6:30 AM:  7.6 miles averaging 7:55pace.  2 easy laps of Davidson Mesa plus a lap of Harper. Super chill this morning going by HR, keeping it under 140. Super smoky out today due to all the fires on the front range, sucks ass.

9 AM:  Biked 34 miles w/ 1200ft of vert in 2.5 hours.  Easy long date ride with Paula. Started close to the house and rode to Erie for coffee then over to Louisville for lunch and back to the car. We had a great morning out there riding today even in the smoke. Smelled bad but at least there was not much in the air so the lungs were fine.  -- yes we both took the day off work to have a fun date day.

4 PM:  1 hour at Crossfit.

Warmup: Airbike and mobility

Lifting:
Sets
1 Shoulder Press | 125 lbs
1 Shoulder Press | 135 lbs
1 Shoulder Press | 145 lbs
1 Shoulder Press | 150 lbs
1 Shoulder Press | 135 lbs
2 Push Press | 145 lbs
2 Push Press | 150 lbs
2 Push Press | 155 lbs
2 Push Press | 160 lbs
2 Push Press | 160 lbs
3 Push Jerks | 135 lbs
3 Push Jerks | 135 lbs
3 Push Jerks | 135 lbs
3 Push Jerks | 135 lbs
3 Push Jerks | 145 lbs

--skipped the WOD part due to the open wound on my hand from the trail crash last week. Burpees and wall walks were a no go.

Thursday:  

  -NOTE:  Weight check in:  174.8 lbs w/ 9.9% bodyfat.  Down 2.5 pounds this week, most likely due to tracking food again and all the activity the last week up in Fairplay.  Most likely just all water and inflammation from eating badly the past few months.  Hopefully can keep this tread for a bit.

6 AM:  Biked 21 miles w/ 1200ft of vert in 1:30.  Early morning cruise around the hood plus a little add on to make it 1.5 hours. Legs are pretty tired this morning and climbing felt super slow.

Noon: 42mins in the Garage Gym

Warmup: Airbike and mobility

Romanian Deadlift : 4x10
Sets
10 Romanian Deadlifts | 115 lbs
10 Romanian Deadlifts | 115 lbs
10 Romanian Deadlifts | 115 lbs
10 Romanian Deadlifts | 115 lbs

3 RFQ:
3 rounds of:
10 GHD Hip Extensions | 10 lbs
10 Tib Raises | 0 lbs
10 Single Leg Calf Raises | 25 lbs

Dumbbell Incline Bench Press 4x10
Sets
10 Dumbbell Incline Bench Press | 40 lbs
10 Dumbbell Incline Bench Press | 40 lbs
10 Dumbbell Incline Bench Press | 40 lbs
10 Dumbbell Incline Bench Press | 40 lbs

3 RFQ:
3 rounds of:
10 Parallel Bar Dips | 0 lbs
15 Ab Wheel Rollouts

Friday:

7 AM:  7.2 miles w/ 600ft of vert averaging 8:20pace.  Flatiron Vista- Dowdy Draw- Community Ditch- Marshall Mesa- and Greenbelt back. Nice little loop. Only did this one verse Springbrook because there is a restroom halfway. LOL.  Still smoky as hell out there but does not seem to bother the lungs, yet.  The smoke does make for a pretty sunrise though.  Right calf started to hurt the last mile or so for some reason on Greenbelt as I was heading downhill back to the truck... WTF?

10 AM:  1 hour at Crossfit

Warmup: Jogging, mobility and drills

3 RFT: 23 mins 22 secs
3 rounds of:
50 Assisted Pistols
3 Rope Climbs
Run, 800 m

Ran the mile in the first round, wasn’t thinking.. still feeling the calf this afternoon too.

-- Got a couple more postcards to put on the board today.  Good work on the Creed 100 JT!!!

Saturday: 

7 AM:  Biked 36 miles w/ 1400ft of vert in 2.5 hours.  1.5 hours before the gym ending there just in time for the WOD (24 miles) then 12 miles back home after the WOD at the gym, legs were toast on the way home and I was much slower. Did add on an extra mile around the hood at the end so that I was sure to be over 100 miles on the bike this week.  Switched my long run and long bike this week due to my calf bothering me this morning,  plan is to run tomorrow instead.

9 AM:  1 hour at the gym.

Warmup: Jogging, mobility and drills

20 RFT: Partner Wods, 33 mins 50 secs
20 rounds of:
Partner Wod
10 Kettlebell Swings, 53 lbs
10 Push-ups
10 Kettlebell Swings, 53 lbs
Ski Erg

164 ski erg calories With Jeff 

Sunday:  

7 AM:  1.65 miles......   Started the long run but only made it less than a mile before I pulled the plug and walked back to the truck. The right calf is not happy at all and I was limping in my gait. I could have pushed through it I am sure of but what is the point of that? Be even more injuried? So fucking over this shit.

12:30 PM: Biked 20 miles w/ 800ft of vert in 1:40.  Ride with Paula over to STEM Ciders for a drink and back. Something to do this afternoon and helps with not running this morning. The ride back after drinking a bunch was rough for both of us, LOL...  Did end up eating like shit all day due to getting depressed about running being painful again... over it.

Total Weekly Numbers

About to walk away from running for a while... just over the injuries constantly popping up out of no where and for no reason.  For example the right calf right now.  Just started hurting on Friday's easy jog and now I can't run without limping.  No reason for it, did not trip, fall, run to hard, ect... just out of no where.  Getting really tired of feeling like I am constantly swimming up stream and about to just let myself drown....  At least it was somewhat a good week on the bike I guess...   Really pondering dropping from Javalina 100 in 11 weeks if I can't get into a groove of training.  Sigh...