October 28th- November 3rd

 "When I was little, my mother taught me how to use a fork and knife.  The trouble is that mother forgot to teach me how to stop using them!" - Hattie McDaniel

Been eating like an asshole this week as I recover... that needs to change soon.

Monday:   

Nothing today but eating any and all food that I desire.  Spent all day driving home from Phoenix. Had to stop just outside of Moab for a 1.5 hour nap. Love the van for this reason.  Left at about 6am and got home just after 8pm.  Actually not bad at all with the nap break.

Tuesday:  

1 PM:  Walked 2.6 miles in 45 mins w/ Venus.  Just an easy walk around the hood to get some movement it.  The normal dog walk loop I have been doing the past few weeks.  Slowly getting back to it some this week.  Today was mostly about trying to catchup at work (failed) and get a little bit of movement in.

Wednesday:

10:30 AM:  40 mins in the garage gym.

Warmup: Rowing and mobility

4 RFT:
4 rounds of:
Row, 500 m
50 Dumbbell Box Step-ups, 20 in

3x10 single leg calf raises

3x10 ab roll outs

4 PM:  Walk 3.4 miles w/ 1000ft of vert in 46mins.  Uphill treadmill walk at the gym. Figured this was less impact and would keep the HR up a little higher than flat walking today. Two more days of walks or other crosstraining before returning to jogging on Saturday.

Thursday:  

  -NOTE:  Weight check in:  Nope

9 AM:  40mins lifting in the garage.

Warmup: Rowing and mobility

Bunch of sets of Bench, Incline Flys, Shoulder Press, Shoulder-side Flys, Hammer Curls, Skull crushers, and planks. Not to heavy and not to light, just to work the body a little bit.

3:30 PM:  Biked 11.3miles w/ 650ft of vert in 47mins.  Easy ride on the gravel bike around the hood. They finally opened Simms by Between my hood and HWY128 after a year so had to check it out. Completely different and spits you out at a totally different spot on HWY128. The hill is also more gradual verses straight up like it used to be. I like it because it is so much safer for bikes now with wide lanes and bike lanes verses having to ride with traffic having them buzz you non-stop. Good to see our tax dollars do some good for a change.

Friday:

9 AM:  Start of Rowvember, going to do a bunch of rowing workouts thru the month.  They are putting up free workouts every day on the Darkhorse App but most likely won't get them all done.  https://darkhorserowing.com/rowvember-2024

Day 1

Warmup: Rowing just over 1000 and mobility

Sets
500 in 1:46
rest 2 mins
1000 in 3:43
rest 3 mins
500 in 1:44

--- Fingers crossed, we will find out December 7th.

2:30 PM:  Biked 11.3 miles w/ 600ft of vert in 47mins.  Easy ride from the house sticking mostly to the dirt verses a combo of both dirt and concrete. Surprised on how my body seems to be bouncing back from the 100 last Saturday. Plan on trying to run tomorrow for about 30mins to see where I really stand.

-- This evening Paula and I grabbed an early dinner and heading down to BPRUNCO in Lakewood to watch Luke's film "High Frequency" which is about his run this year at Hardrock.  Good times and got to brown nose with Dale the race director.

Saturday: 

8 AM:  5.1 miles w/ 1350ft of vert averaging 11min pace.  Easy lap of Mt Sanitas going up the ridge and down the backside. Funny thing is according to Strava this is the 3rd fastest time I have done this loop which is weird, I was not pushing at all. Plan was to bike with the boys tomorrow while they run Mini Mags but based on how good I feel today I am going to run tomorrow instead and start getting back to it.

2 PM: 35 mins in the garage gym.

Warmup: Airbike and mobility

Coffland :
Pull-up Bar Hang, 6 mins
Every time you break complete:
60 Air Bike Calories
30 Push-ups

-- ended up being 240 calories on the airbike and 120 pushups.  Followed up with 20mins in the hot tub.

Sunday:  

8 AM:  10.5 miles w/ 1100ft of vert averaging 8:20pace.  Run with the boys on Mini Mags in Bailey again. This time we started on the other end of if by the VFW so that we would end there for all you can eat breakfast for $12 that they do on the 1st Sunday of every month. Think this is going to become a regular thing now.  If interested in joining reach out for details.

Rest of the day was regretting how much I ate at the VFW, watching football, and working on mobility.

Total Weekly Numbers

Not a bad recovery week.  By Sunday I felt pretty good after the longer run.  Last mile I could feel it but otherwise all systems go.  Been eating like an asshole all week so it is now time to reel that back in.  Still have not had a drink yet, might break that on my birthday though.  We will see.  Time to get back to the grind and rebuilding.  19 weeks to Blackbeard 100 but might throw in some other things before then.