December 9th- December 15th

"Self-love has very little to do with how you feel about your outer self.  It's about accepting all of yourself." - Tyra Banks

Monday:   

Had plans to ski this morning but shitty sleep last night made that not happen.  Could not shut the brain off last night.  Woke up at midnight and have been up since.  Between work shit, stressing if the renters are going to renew their lease at my house or not and some personal stuff been pretty stressed out lately.  Need to figure out a way to let it go and sleep when this happens.  Spent most of the night just reading.

10 AM: 1 hour in the garage gym

Warmup: Rowing, Crossover and mobility

4 Rounds
12 DB Incline Chest Press 45lbs
12 Dips

4 Rounds
10 DB Flys 30lbs
10 Hand Release Pushups

4 Rounds
12 EZ Bar Narrow Chest Press 77lbs
12 EZ Bar Skull Crusher 57lbs

3 Rounds
10/10 ATG Split Squat
10 BB Seated Good Mornings 45lbs

4 Rounds
15 GHD Situps to parallel
15 GHD Hip Extensions

1 PM: Walk 3miles with Venus around the hood.  Beautiful afternoon.

Tuesday:  

6 AM:  55mins in the garage gym

Warmup: Rowing, Crossover, and mobility

45 Pullups- broken up as needed

4x10 Barbell Rows @ 105lbs

4 Rounds
10 Band Pulldowns (green)
10 DB Pullovers 45lbs

3 Rounds
10 GHD weighted hip extensions 10lbs
10 GHD hip extensions
10 GHD Situps

4 Rounds
10 DB Bicep Curls 20lbs
20 DB Crossover Bicep Curls 20lbs
10 DB Hammer Curls 20lbs

4x1min planks w/ 30sec recovery

--  I get asked all the time what I have in my garage gym.  Here is a quick tour which of course does not show everything in there.  There is also a hot tub and cold plunge outside on the back deck. 

1 PM:  7.6miles w/ 600ft of vert averaging 7:45pace.  Easy run from the house up to HWY 128 and back on the new road on the Simms hill. Stayed on the roads/sidewalks do to the ice from last night's storm and cut out the strides. No need to risk any falling at this point.

Wednesday:

6:30 AM:  58mins in the garage gym

Warmup: Rowing, Crossover, and mobility

DB Shoulder Press
12 @ 35lbs
10@ 40lbs
8@ 45lbs
6@ 50lbs
4@ 52.5lbs

4 Rounds
10 DB Lateral Raises @ 15lbs
10 DB Front Raises @ 15lbs

3 Rounds
45sec Plate Upright Rows @ 25lbs
45sec Plate Steering Wheel @ 10lbs

4 Rounds
20 Single Leg V-Ups
20 Bicycles
20 Ball Russian Twist 10lbs
20 High Plank Knee to Elbow

3 Rounds
10/10 ATG Split Squats
10 Barbell Seated Good Mornings @ 50lbs

3 Rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recovery

1 PM:  10 miles w/ 1100ft of vert averaging 7:30pace.  Workout Wednesday! Warmup followed by 5x4min hill tempos with a jog back to the start then steady state back home. Ran from the house to the base of the big hill on Simms next to the airport and did the repeats on that road. 4mins hard uphill is a long damn time! Used to do 3min hill tempos all the time but first time doing 4mins, that extra min is rough. Almost called it after 4 of them but stuck out the 5th one which was much slower at a higher heart rate.

--Meet with the renters for dinner this evening to discuss the lease and they want to renew it for 2 or 3 more years.  Not what I was expecting, I was thinking they wanted to move and I would be selling the house.  Now it is decision time, current lease expires end of March.

-- Finished book #28 of the year this evening.  Most likely the last book of the year.  Went over the goal of 24 on the year.  Of course if you are looking for something to read, every book I have read since 2010 is listed under the Books Read link at the top of the blog.

Thursday:  

6 AM:  45mins in the garage gym

Warmup: Rowing, Crossover and mobility

30min EMOM
40sec Rowing
40sec DB Burpee Deadlifts @ 35lbs
40sec Pushup w/ 2 Mountain Climbers
40sec Alt. DB Snatches @ 35lbs
40sec Butterfly Situps
--20sec rest after every movement--

3x10 Single Calf Raises 25lbs

11 AM: 7.5 miles averaging 7:45pace.  Easy jog around the hood in the open space again. Took Venus with me for the first 5 miles and dropped her off once she started falling a little behind me instead of being in front like normal. Of course she would keep going but don't want to run her into the ground, she is starting to become a senior dog at 7 years old now.

-- Spent the late afternoon at PT trying to figure out why when I ride my bike that my left knee starts to hurt and I am hobbled for a day or so.  We dry needled the shit out of my right quad to try and loosen it up.  That hurt, much worse than needling my Achillies, back or hips in the past.

Friday:

1 PM:  10.5miles w/ 1600ft of vert averaging 8:30pace.  Moderate trail miles around Spring Brook, Gashawk and into Eldo Springs State Park. Pushed some of the uphills but about half of it was ice and snow so only so much pushing you can do on those without falling on your face. Great afternoon out there!

Saturday: 

7 AM:  40mins lifting at VASA followed by 20mins in the sauna.  Went to VASA instead of the garage gym because I had some cable movements on the schedule.  I don't have a cable system in the garage anymore.

Warmup: Rowing and mobility

3 Rounds
10 pushups
10 Dips

Bench Press
3X10 @135lbs

3 Rounds
10 DB Chest Flys @ 25lbs
10 DB Narrow Chest Press @ 25lbs

Tricep Tri Set 3 Rounds
8 Left Single cable tricep extend
8 Left Single cable cross tricep extend
8 Left Single cable overhead tricep extend
8 Right Single cable tricep extend
8 Right Single cable cross tricep extend
8 Right Single cable overhead tricep extend

Straight Leg knee raises
3x10

10:30 AM: 4 miles averaging 8:45pace  Easy group run with the Death March Running Company crew around Louisville followed by a social gathering afterwards. Love this crew!

Sunday:  

8 AM: 12.25 miles w/ 1300ft of vert averaging 8:15pace.  Joined the Boulder Track Club again today starting at Foothills Community Park and running the North Sky trail out to Joder Trailhead and back. Added on another 2.5 miles at the end to get closer to a total of 1:45 worth of jogging. First time on that trail and really liked it! Would be the perfect rolling trail to do tempo effort on and I will be back for more on this one.  No photos from today's run.

3 PM: Walk 2.5 miles in 40mins with Venus.  Easy dog walk around the hood during halftime of the Broncos game.

-- Super proud of Don's 24 hour result at Desert Solstice the past 24 hours.  He covered 154.1 miles in 24 hours running around a damn track.  Mind blowing!!  This should get him on the USA 24 Hour team to compete in France in the fall of 2025.  Of course we will be tracking that result.  Added to my Ugly Feet page what his feet looked like after 154 miles.  Enjoy.  LOL.

Total Weekly Numbers

Solid week overall.  With the decision that I am not going to run Coldwater 100 in Jan down in Phoenix I cut back the long run on the weekend from 22 miles to just 1:45.  Going to keep this going for a bit and work on getting some more speed again until it is time in Jan/Feb to add the longer runs back in to get ready for Blackbeard 100 at the end of March in NC.  That really is not a goal race, just one for fun since we will be there anyway helping Paula's mom at the beach house for the month of March but still want to put a a decent effort there.  They allow pacers for the whole 100 miles which is really weird, if you want to come check out the Outerbanks and do some running hit me up.  Also time to start finding my so called training races to do in my build up to Western States before they start all filling up.