November 4th- November 10th

 "You can't make a good decision unless you have good information and can separate facts from opinion and speculation." - Colin Powell

Monday:   

9 AM:  Hour in the garage gym.

Easy 5K on the rower in 21mins as a warmup

Then a combo of leg movements today with the focus on box and goblet squats.  Hit all the major muscles in the legs and lower back.  Followed this up with 25mins in the sauna.  Back to heat training 3-4 times a week.

Another surprise in the mail...

Howie's photos from Javelina last week finally got put up online.  Found 4 of them, grab 2 of them that I liked the most.  It was a beautiful run even if it was in the middle of Hell during the day.

Tuesday:  

7 AM:  5.5 miles w/ 450ft of vert averaging 7:45pace.  Easy cruise from the Coalton Trailhead straight west up the hill to the gate and back. Super chill effort this morning and felt really good. Think we are good to go. Bunch of shorter runs this week getting back to normal training next week.

2 PM:  1 hour in the garage gym

Warmup: 500 Skierg and mobility

Bench Press
10 @ 135lbs
10 @ 155lbs
4 @ 175lbs
1 @ 185lbs
1 @ 190lbs
3 @ 175lbs
7 @ 155lbs
8 @ 135lbs

Dumbell Flys: 4x10 @ 25lbs

Dumbell Skull Crushers: 4x10 @ 25lbs

2 sets
10/10 ATG Split Squats
10 DB Seated Good Mornings @ 35lbs

3 sets
50m Suitcase Farmers Carry @ 53lbs
20 Russian Twist

Planks 2x1min 

 Row 7x400m w/ 1 min recoveries for 2800m total

Wednesday:

7 AM:  50mins in the garage gym.

Rowing 3576 meters

15 mins with the following breakdown every min:
50sec moderate
10sec hard

Warmup: the row workout and mobility

5 Rounds
5 pullups
10 pushups

Barbell bent over rows
4x10 @ 95lbs

Dumbell pullovers
4x10 @ 40lbs

EZ-Bar bicep curls
4x10 @ 42lbs

2 sets
10/10 ATG Split Squats
10 DB Seated Good Mornings @ 35lbs

4 sets
15 GHD Situps to parallel
15 GHD Hip Extensions

3 PM:  5.1 miles averaging 8min pace.  Easy run with Venus in the open space by the house. Super chill due to ice and snow. She had a blast, been a bit since she has run with me. Cool weather means she had no issues.  

-- Directly into the hot tub after the run to keep up some sort of heat training.

Thursday:  

  -NOTE:  Weight check in:  Nope, will try to get back on this next week.  Actually a little scared to know, been eating like an asshole.

7 AM:  Rowing about 20mins for 3500m

4 Rounds Tabata rowed as:

1- 20 SPM
2- 24 SPM
3- 28 SPM
4- 30 SPM

7:30 AM: 35 mins lifting in the garage.

Warmup:
3 Rounds
10 airsquats
10 walking lunges
4 square drill
stretch

3 Rounds
5x Front Squats (115,120,125)
stretch

3 rounds
10 weighted situps - 25lbs
10x kneeling slashers - 25lbs
30s Plank
10x back extensions

3 sets of calf raises w/ 25lbs

2 Rounds
10/10 ATG Split Squats
10 Seated Good Mornings - 35lbs

11 AM:  5.2 miles averaging 7:40pace.  Easy cruise around the hood on all roads. Did not feel like messing with ankle plus deep snow today so stuck the the bike lanes around the hood. Snow was not sticking on the roads.

-- Took off for the weekend around 2pm.  Heading to Fruita so Paula can run a 60k with her friends celebrating Rey turning 60.  Should be a fun weekend!

Friday:

10 AM:  5.1 miles averaging 7:40pace.  Easy out and back from the Airbnb in Fruita on the farmland roads outside of town. Super chill and flat but pretty in its own way. Legs are trashed today and right foot hurts in the middle of the foot. Foot has been bothering me for a few days so might skip tomorrows race.

Saturday: 

9 AM:  10.3 miles w/ 1200ft of vert averaging 7:02 pace.  Kessel Run 10 Miler- 1st overall.

Well was not planning on that. Signed up for something to do while Paula was out doing her 40 miler with the plan to make it a tempo run. No one jumped on the starting line with me and lead it from start to the finish. 2nd place was almost 10 mins behind me by the finish. Did not go all out but did go a little harder than I should have.  Did not want to give up 1st once I was there and could not tell how far behind second place was.  Great course and I would do this course again in a heart beat.

Sunday:  

 Spent half the day driving home from Fruita and we got lucky with good roads.  I-70 has been getting shut down on and off all weekend due to the amount of snow and wrecks.  By the time we got home I did not feel like doing anything and my foot was bothering me so took the day off.

Total Weekly Numbers

Still a down week trying to recover and of course racing Saturday did not help that.  Overall feeling pretty good with the exception of a spot in the middle of my foot.  Started last Wednesday, basically why I took Sunday off.  I don't need a stress fracture right now so backing off.  Off to FL for work on Monday and Tuesday.  Sucks..  No personal time on this trip, fly there most of the day Monday, meetings all day Tuesday and fly home Tuesday night.