"Study nature, love nature, stay close to nature. It will never fail you." - Frank Lloyd Wright
Monday:
-- Left camp outside of Creede about 6am to start heading home.
9 AM: 7.1 miles w/ 950ft of vert averaging 8min pace. Stopped in BV on the way home and did an out and back on the dirt roads
just east of town from the overlook. Super chill effort but the HR was higher than normal
at this pace but I was also at over 8,000ft and going on little sleep
all weekend, so not surprised.
-- Also hit up the hot tub in the evening with Paula, time to get back to heat training for Cowboy.
Tuesday:
6 AM: 9.7 miles averaging 7:15pace. 2 easy laps of Davidson Mesa plus 3 laps of Harper Lake to get my 1:10
of running. Threw in 5 strides throughout the run as well. Felt better than I was expecting too so there is
that.
4 PM: 45min Garage gym session
Warmup: Airbike, Crossover, mobility
30mins EMOM
30sec jump rope
30sec hanging knee raises
30sec Devil press with 25lbs x2
30sec Russian KB swings w/ 44lbs
30sec Abmat sit-ups
Wednesday:
6AM: 12.5 miles averaging 7min pace. 4 laps of Davidson Mesa for this workout. 30mins easy/ 30mins @ Steady
State/ 30mins easy. Funny how quick the pace is for the 30mins easy is right after
an effort, easy pace becomes quicker than before the effort. Overall
felt really solid today overall and think I paced this one just right
for today.
4 PM: 40mins Garage gym session
Warmup: Airbike, Crossover, mobility
DB Reverse Lunges
5x20 w/ 15lbs each hand
Box Squats
4x10 w/ 125lbs
Barbell RDL
4x10 w/ 115lbs
Single leg calf raises
3x10 w/ 25lbs
Nordic Hamstring Curls
3x10
Thursday:
-NOTE: Weight check in: 172.2lbs @ 8.8% bodyfat. Down 2 lbs from 2 weeks go so trending in the right direction. Funny how cutting out some of the before bed snacks helps.
6 AM: 9.2miles w/ 750ft of vert averaging 7:50pace. First half of the run as a slog which is also were all the uphill
basically was in the run. Also due to yesterday's run workout and leg
lifting in the afternoon. Overall felt great and just a long shakeout
for the most part.
4 PM: 40 mins Garage Gym session
Warmup: Rowing, Crossover and mobility
3 Rounds
10 DB Incline Chest Press @ 45lbs
10 Bench Dips
3 Rounds
10 DB Flies @ 25lbs
10 Hand Release Push Ups
3 Rounds
10 DB Close Presses @ 35lbs
10 Ez-bar skull crushers @ 57lbs
3x10 Ab Wheel Roll Outs
Friday:
6 AM: 4.2 miles averaging 7:50pace. Easy lap of Davidson Mesa and Harper Lake. Just a Friday morning
shakeout for the most part. Legs are trashed from the week this
morning. Most likely from the Nordic Curls I was doing a few days ago,
been to long since I have done those.
10 AM: 35mins At VASA
Warmup: Elliptical and mobility
35 pull-up broken up as needed
Seated Cable Rows
3x10 @ 105
3 rounds
10 Ez-bar cable straight arm pull down @ 42.5
10 Ez-bar cable reverse grip straight arm pull down @ 42.5
3 Rounds
10 weighted hyperextensions @ 25
10 hyperextensions
10 decline situps
3 rounds
10 DB bicep curls @ 25
20 cross-body curls @ 25
10 DB hammer curls @ 25
Saturday:
7 AM: 10miles w/ 1400ft of vert averaging 9min pace. Easy cruise from the Dowdy Draw trail head for 2 loops of Springbrook
and one loop of Gashawk. Was supposed to do a longer faster flatter run
but was not feeling up for it this morning so switched my Saturday and
Sunday runs. Needed some easy trail time this morning. Legs and energy
were shit this morning.
Sunday:
8 AM: 18.5miles w/ 1800ft of vert averaging 7:45pace. Joined the Boulder Track Club to run from Foothills park in north
Boulder down to the canyon path for a lap of Chapman drive before
turning around and heading back. Little quicker with these dudes verses
going solo which was the point. Pretty trashed after this run, still
not 100% but back into the larger overall volume weeks finally.
Total Weekly Numbers
