tag:blogger.com,1999:blog-73411909810116706322024-03-18T14:34:54.690-06:00A Trailrat's Adventures......“I’d rather be in the mountains thinking of God, than in church thinking about the mountains.”
—John Muir
Shad Mikahttp://www.blogger.com/profile/15849189624822351849noreply@blogger.comBlogger509125tag:blogger.com,1999:blog-7341190981011670632.post-69301532182796742482024-03-18T07:55:00.001-06:002024-03-18T07:55:54.235-06:00March 11th- March 17th<p><b><em style="font-size: 16px;">“Keep your mind open to change all the time. Welcome it. Court it. It is only by examining and reexamining your opinions and ideas that you can progress.”</em><span style="font-size: 16px;"> </span><span style="font-size: 15px;">- Dale Carnegie</span></b></p><p style="font-size: 16px; line-height: 24px; margin: 0px;"><span style="font-size: 15px;"></span></p><p style="font-size: 16px; line-height: 24px; margin: 0px;"><u><b>Monday:</b></u><u><b> </b></u><span> </span><span> </span></p><div class="separator" style="clear: both;"><b>10 AM: </b>1 hour at the gym</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">Warmup: Airbike, mobility<br /><br />4 RFT: 400 m and Air Squats : 12 mins 35 secs <br />4 rounds of:<br />Echo Bike, 1200 m<br />50 Air Squats<br /><br />Super sore today from the weekend. Replaced the running with the airbike, moderate effort just to move some.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><b>2 PM: </b> Walk 3.2 miles in 50mins. My Monday afternoon date with Venus. Easy dog walk this afternoon... super tired legs today of course.</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both;"><b style="font-size: 16px; text-decoration-line: underline;">Tuesday:</b><span style="font-size: 16px;"> </span><b style="font-size: 16px;"> </b></div><div class="separator" style="clear: both;"><b>7 AM: </b>8.1 miles w/ 3000ft of vert in 1:54. Easy lap of Bear Peak via Shadow Canyon from the South Mesa Trailhead.
Super chill jog/hike up and jog down. Heartrate never broke 150 which
is what I was going for. There was maybe 100-150 yards of ice on the
whole route so yes it was pretty clear. That of course will change with
the snow we are expecting tomorrow night.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB5YgkTjdJtg3DQDZKO46BDxMHRgDphLIuTmbN8KBklc1sl0FceG5DxJogqHw-G2DiCU4sDN0BAgYOFd_LJlqzVb7qYOnF3cWm0AyUUDdCecI0u6DI23wCitQZNdWQT3QUtGWQ_9_NByglHIuS_7Ci_2qYCpBy0CKvJGgiO2LiJBrOZiyts2H-KdZWHy6c/s640/IMG_2878.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB5YgkTjdJtg3DQDZKO46BDxMHRgDphLIuTmbN8KBklc1sl0FceG5DxJogqHw-G2DiCU4sDN0BAgYOFd_LJlqzVb7qYOnF3cWm0AyUUDdCecI0u6DI23wCitQZNdWQT3QUtGWQ_9_NByglHIuS_7Ci_2qYCpBy0CKvJGgiO2LiJBrOZiyts2H-KdZWHy6c/w400-h300/IMG_2878.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-RbAA2c1JOGZxqC06gK_hzDN7OTpBytb2eWPMmTQ3snN6k1eguYQe7v4rqjHsqNB3TiVTKLCBgXQ7wIkTw8-1C943nXm-F9u0W9AJSMlZBitVHRAkUCqEO2GBTmd5HTorbkqhKvpomoct1ojeG-wPNpFy8H_K1eK1EOopYQxU6V7Z_dCU6sYgYBWaIxRR/s640/IMG_2880.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-RbAA2c1JOGZxqC06gK_hzDN7OTpBytb2eWPMmTQ3snN6k1eguYQe7v4rqjHsqNB3TiVTKLCBgXQ7wIkTw8-1C943nXm-F9u0W9AJSMlZBitVHRAkUCqEO2GBTmd5HTorbkqhKvpomoct1ojeG-wPNpFy8H_K1eK1EOopYQxU6V7Z_dCU6sYgYBWaIxRR/w400-h300/IMG_2880.jpg" width="400" /></a></div><div><br /></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsXmzRKiL6TKyCJVjiSMR1FkdP_gdacoSOkUJBwlrGdZ5qQlBAoIbHbli9VUGH9Ld5HtczcBCRoIAX734qqfhunHY-87RkOamoBpK483CRbSj5toA6x3oDktvQm3lwcM0IU0pb92xVQG0UgTY7lg1qcgGi627rD4CePGEqa1L7OCxpLA7dTiApwDgjpugD/s640/IMG_2881.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsXmzRKiL6TKyCJVjiSMR1FkdP_gdacoSOkUJBwlrGdZ5qQlBAoIbHbli9VUGH9Ld5HtczcBCRoIAX734qqfhunHY-87RkOamoBpK483CRbSj5toA6x3oDktvQm3lwcM0IU0pb92xVQG0UgTY7lg1qcgGi627rD4CePGEqa1L7OCxpLA7dTiApwDgjpugD/w400-h300/IMG_2881.jpg" width="400" /></a></div><br /></div><div class="separator" style="clear: both;"><b>6 PM: </b>Spin class 18.2 miles in just over an hour. Went to spin class with Paula this evening since we missed it last night due to an appointment we had. Still trying to keep doing these once a week or so. Mileage is just what the computer on the bike said, we know that is wrong as I say every week.</div><div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both;"><br /></div></div><div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both; text-align: center;"><div style="text-align: left;"><u><b>Wednesday:</b></u></div><div style="text-align: left;"><b>7 AM: </b>7.1 miles w/ 1700ft of vert averaging 10:30pace. Easy trail jog from NCAR along the Mesa Trail to Bluebell trails for a
loop then back. Super chill and HR never got high which was the goal.
Might be the last dirt run for a while with this storm we are supposed
to get tonight through Friday. You can see the clouds rolling in over the Flatirons during the run. These photos are only an hour apart.</div><div style="text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilrLCFTT0C3lEotszrgcXmiZCVHl-OGUKoQMCVgBoqh4WYtZ2VLuvQkTLR1gje6150nLD5UsG8XbZExWZ2-9rd1tpSVfJ2sX60OsipaugKUt9wC7NvUT2JrBYydmgF9oXc1csrvyG8QQQds7RYYUEvG5EQhyDET3ker4HWQDA_Or0hW1C8NInf_Azl8FTk/s640/IMG_2893.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilrLCFTT0C3lEotszrgcXmiZCVHl-OGUKoQMCVgBoqh4WYtZ2VLuvQkTLR1gje6150nLD5UsG8XbZExWZ2-9rd1tpSVfJ2sX60OsipaugKUt9wC7NvUT2JrBYydmgF9oXc1csrvyG8QQQds7RYYUEvG5EQhyDET3ker4HWQDA_Or0hW1C8NInf_Azl8FTk/w400-h300/IMG_2893.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiry4U0J15CzYSDQaGmEV5WGdncGre2CB92OxFtoi3FzwjDhIT3atcwm-laIZv3aWZsUZoP96-YvyAVA4apaE7MogbWMzIXGQXnUz5J6AREdQu5NgXTzMcflJUVALY-wIYrEE726WYsengiP9cIMm6rvhdxx9fxUtWoTQLmQ4vw83uhclc-SuWX5owVN3Sg/s640/IMG_2895.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiry4U0J15CzYSDQaGmEV5WGdncGre2CB92OxFtoi3FzwjDhIT3atcwm-laIZv3aWZsUZoP96-YvyAVA4apaE7MogbWMzIXGQXnUz5J6AREdQu5NgXTzMcflJUVALY-wIYrEE726WYsengiP9cIMm6rvhdxx9fxUtWoTQLmQ4vw83uhclc-SuWX5owVN3Sg/w300-h400/IMG_2895.jpg" width="300" /></a></div><div style="text-align: left;"><div class="separator" style="clear: both; text-align: center;"><br /></div><div><b>Noon: </b>Well I have been hinting about something that Paula and I may do over the past couple of weeks but never said what it was... well here it is... we pulled the trigger today.... ADVENTURE TIME!! WHOOO!!!!! It is a completely built out 2014 <b> </b>Mercedes Benz Sprinter van. It is built out almost exactly like we wanted, we will make a few changes, and we are super pumped! First adventure in it will be the weekend of March 21-24th as we will be heading to Kansas to do an adventure race together. Welcome to the family "Sherman".</div></div><div style="text-align: left;"><b><br /></b></div><div style="text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTPJ7QjJ0G3Kw1XScx2MYXgSt4KSG0vlBO0L_sJhV-MloOf3Bgu2M6FR4rg17obPyGQyTk5VrJ1zYPZ0cnYNYJNHfMSI2cMYU4OHXbSmqd6PQMiJ5JkW4BFaUDdEtIBF4FDXvvVSpoIVVmNDpKv-c6GXr6WDcmAstzNer8qPrp2hBe11TPuzzQQx6RL2ZT/s640/IMG_2898.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTPJ7QjJ0G3Kw1XScx2MYXgSt4KSG0vlBO0L_sJhV-MloOf3Bgu2M6FR4rg17obPyGQyTk5VrJ1zYPZ0cnYNYJNHfMSI2cMYU4OHXbSmqd6PQMiJ5JkW4BFaUDdEtIBF4FDXvvVSpoIVVmNDpKv-c6GXr6WDcmAstzNer8qPrp2hBe11TPuzzQQx6RL2ZT/w400-h300/IMG_2898.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9I-445i6eaz8Y3kCZbocCSQufudapkvn-gAkmjO01k11q_Fmkxoy9pprxTVe5aeV31pohIwaYCiCf6Ib6aEF70MjSR2Lz53g9o1Eqmz4cRXXMOFw0zrt9zdTKovglWAPHptW-CrfkwFbKLlJvEWKP843an2lQIonRZGd5ECRVcaC6WGvCgurUnspCvpWI/s640/IMG_8209.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9I-445i6eaz8Y3kCZbocCSQufudapkvn-gAkmjO01k11q_Fmkxoy9pprxTVe5aeV31pohIwaYCiCf6Ib6aEF70MjSR2Lz53g9o1Eqmz4cRXXMOFw0zrt9zdTKovglWAPHptW-CrfkwFbKLlJvEWKP843an2lQIonRZGd5ECRVcaC6WGvCgurUnspCvpWI/w400-h300/IMG_8209.jpg" width="400" /></a></div></div><div style="text-align: left;"><b><br /></b></div><div style="text-align: left;"><b>4 PM: </b>1 hour at the gym</div><div style="text-align: left;"><br /></div><div style="text-align: left;">Warmup: Rowing, mobility and drills.<br /><br />Deadlift 2-2-2-2-2-2-2-2 : 5000 lbs<br />Sets<br />2 Deadlifts | 255 lbs<br />2 Deadlifts | 275 lbs<br />2 Deadlifts | 295 lbs<br />2 Deadlifts | 315 lbs<br />2 Deadlifts | 325 lbs<br />2 Deadlifts | 335 lbs<br />2 Deadlifts | 345 lbs<br />2 Deadlifts | 355 lbs<br /><br />--then--<br /><br />"Tabata" : 8 x 20 secs / 10 secs : 133 reps | 80 + 53 <br />Tabata Kettlebell Swing, 53 lbs<br />Tabata Ski Erg Calorie</div><div style="text-align: left;"><b><br /></b></div><div style="text-align: left;"><b style="text-decoration-line: underline;">Thursday:</b> </div></div></div><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both;"> -NOTE: Weight check in: Nope...</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">Woke up to a huge snow storm this morning. This is what we got as of 8am this morning and it is still going. Supposed to last until Friday morning.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdLUsY7FdUy-lmmbZuCCYFCtUWt4WNNRhxRk9GhOtyG_u_sZoj3lraxo9CDPP8F_U2hJBaOwzNTL7vku7x6HU2Fc9IG74SHMQ4MSD0qDLzH7xVBtCUhcxs8xS8pVFgq5H63nUm06CK5-6tRrE1Kj45DegiLMYD4vr6ixUlPTFZ6wOzyrnWoPLpqcTK_LPs/s640/IMG_2915.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdLUsY7FdUy-lmmbZuCCYFCtUWt4WNNRhxRk9GhOtyG_u_sZoj3lraxo9CDPP8F_U2hJBaOwzNTL7vku7x6HU2Fc9IG74SHMQ4MSD0qDLzH7xVBtCUhcxs8xS8pVFgq5H63nUm06CK5-6tRrE1Kj45DegiLMYD4vr6ixUlPTFZ6wOzyrnWoPLpqcTK_LPs/w300-h400/IMG_2915.jpg" width="300" /></a></div><div class="separator" style="clear: both; text-align: left;"><br /></div>Also the Salida Marathon released the photos that they took out on the course during the race. Not my best shots but not to bad.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkZ5__OBLtKwY5zy6zJk_qyW_GUHKDc_pcY2RPVoQNPN6_wawJEFuf3QzCzEHotIMKYZNrDjdNLRAnq1zsNPo4XwUQ5UIZA1dgrqpBPSlZAJTXJQnK5STmoqt4TXeedL8zx-ioYw-kbdN7dK2dMHYHQOHl_hyphenhyphen9VjeOmalcIDWSF0Ch3pUoWSzNhsFCWBu2/s5472/0F0A8639.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3648" data-original-width="5472" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkZ5__OBLtKwY5zy6zJk_qyW_GUHKDc_pcY2RPVoQNPN6_wawJEFuf3QzCzEHotIMKYZNrDjdNLRAnq1zsNPo4XwUQ5UIZA1dgrqpBPSlZAJTXJQnK5STmoqt4TXeedL8zx-ioYw-kbdN7dK2dMHYHQOHl_hyphenhyphen9VjeOmalcIDWSF0Ch3pUoWSzNhsFCWBu2/w400-h266/0F0A8639.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipFvwZql-CMODWHlYDTLs6DKMCm2sJa4zCAWtfP6GpS3aFLBiNwsPnb9sQ9ivsM8A1vItgHGpxBv3bInshrMqJBwe5_Nw52HMqh0Osj52EdrbJhrSKn1K3L2NCFfFHQOOPzCDo-AvsLNdYgzf8YX4qogKFgT4AyV2plqsF0hI7xeYvs0qhZXFP9o8KBqf7/s5472/0F0A8983.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3648" data-original-width="5472" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipFvwZql-CMODWHlYDTLs6DKMCm2sJa4zCAWtfP6GpS3aFLBiNwsPnb9sQ9ivsM8A1vItgHGpxBv3bInshrMqJBwe5_Nw52HMqh0Osj52EdrbJhrSKn1K3L2NCFfFHQOOPzCDo-AvsLNdYgzf8YX4qogKFgT4AyV2plqsF0hI7xeYvs0qhZXFP9o8KBqf7/w400-h266/0F0A8983.jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both;"><br /></div></div></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSic762RGNQRpF7iKSCdVzuu8_qnKnME5tj5UMsxPmInodcFGrJl8PXB9gLQQ_pqVnWwnyWZL7eRRl1fNFG3I0nDGGUz61D778dS0y1bv__pOZ459a-Qw6mlFmnV2GuEZkBT0mpxignMEemFKCLv4GNaHtMfBzzzw5_oyAWkkR5g8FE2leWy5ZyoYUCTFi/s2100/RTT%20mar24-47.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1500" data-original-width="2100" height="286" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSic762RGNQRpF7iKSCdVzuu8_qnKnME5tj5UMsxPmInodcFGrJl8PXB9gLQQ_pqVnWwnyWZL7eRRl1fNFG3I0nDGGUz61D778dS0y1bv__pOZ459a-Qw6mlFmnV2GuEZkBT0mpxignMEemFKCLv4GNaHtMfBzzzw5_oyAWkkR5g8FE2leWy5ZyoYUCTFi/w400-h286/RTT%20mar24-47.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: left;"><b>2 PM: </b> 7 miles averaging 8:25pace. Looping around the house in the HOA plowed roads. About the only roads
plowed except the main roads which I will not run on due to traffic.
Got about a foot and still coming down. Venus joined me for the first 2
miles of loops.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><b>4 PM: </b>1 hour at the gym. Bro-lifting at Vasa while Paula was taking a class. All upperbody with 2
exercises that were push, 2 that were pull, arms and core. Did about 3
sets of 10 on each lift. Been a bit since I have done this and not
Crossfit.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><b>8 PM: </b>Here is the total after still snowing all day.... Supposed to get another 3-6 overnight as well.... </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaIIPR1R34MWACmbAFHMtyLbWA0MX0L631PBw0LXdh1ZuaWFkErQO_bvWnB8LSYGEOIb289JraBuRnx518tng4xrGaubBUKT9GRBbOczTQ4l-0p2ApRE4eO4dHe65LO6Zh71wW6RXDmcT2ROhT_AMXZz75q3cbNu0EAXHYUrE1TO1k6hiXBpAhGTyVlAyI/s640/IMG_2920.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaIIPR1R34MWACmbAFHMtyLbWA0MX0L631PBw0LXdh1ZuaWFkErQO_bvWnB8LSYGEOIb289JraBuRnx518tng4xrGaubBUKT9GRBbOczTQ4l-0p2ApRE4eO4dHe65LO6Zh71wW6RXDmcT2ROhT_AMXZz75q3cbNu0EAXHYUrE1TO1k6hiXBpAhGTyVlAyI/w300-h400/IMG_2920.jpg" width="300" /></a></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><div style="text-align: left;"><u style="font-weight: bold;">Friday</u>:</div></div></div><div class="separator" style="clear: both;"><b>8 AM: </b>Seems it is finally done snowing after about 36 hours. Here is the final tally on the back table.</div></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQzLcXgIl3j23e87BOKD0vCA-aXvsLzzHiDnRwpvtbt5hkfGPknSqB0buE-rHV8cqmD1a0GOdHFe18S664PclvOYEUfsfQich7Q8dQlZFzWCsEcdlsNH-MYz0bPNWEgb-ny_zkakwJ1Bl-97EpwoGr3DdmYnp52ftTSPfYNu26ttMt63728v57X8IQrPPI/s640/IMG_2921.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQzLcXgIl3j23e87BOKD0vCA-aXvsLzzHiDnRwpvtbt5hkfGPknSqB0buE-rHV8cqmD1a0GOdHFe18S664PclvOYEUfsfQich7Q8dQlZFzWCsEcdlsNH-MYz0bPNWEgb-ny_zkakwJ1Bl-97EpwoGr3DdmYnp52ftTSPfYNu26ttMt63728v57X8IQrPPI/w300-h400/IMG_2921.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both;"><b><br /></b></div><div class="separator" style="clear: both;"><b>9:30 AM: </b>7 miles averaging 8:50pace. Easy slog thru a shit ton of snow getting a tour of Broomfield from GZ.
Great to shoot the shit and catch-up with him. We need to do this more
often. Of course every intersection was a lake and lots of fallen branches everywhere.</div><br /><div class="separator" style="clear: both;"><b>6 PM: </b>Headed out to Mother Tucker Brewing to watch <a href="http://georgezack.blogspot.com/">GZ</a> play this evening. Always a great time! Dragged Donnie, Porf, and Rey out to join us and ran into PG there who I have not seen in a few years. Awesome evening!</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrFPIeXrftC56xv2dhRwVcGDqCvl8DsadJWsRKNpEdY6Just_OiOboDgljly2FGfL9IrRm6bNr2GvlVTlB7Vyf5CdVI6x-u6bQ4ahbWqmNToDOCWqh1v25uMx6zLE_ZlHJAqOwFQQsNMfiOM8Z91wMTAxQJYHIncPqPmviSrcHv4YszO-mNiV3dZtm_fYe/s640/IMG_2925.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrFPIeXrftC56xv2dhRwVcGDqCvl8DsadJWsRKNpEdY6Just_OiOboDgljly2FGfL9IrRm6bNr2GvlVTlB7Vyf5CdVI6x-u6bQ4ahbWqmNToDOCWqh1v25uMx6zLE_ZlHJAqOwFQQsNMfiOM8Z91wMTAxQJYHIncPqPmviSrcHv4YszO-mNiV3dZtm_fYe/s320/IMG_2925.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibLyvlEMmJA9maPVg6gxWkjMugcXd-aE4HFHizIDYcx7lr6xQDD65VAxUKW7FNcic_twNyA46KNejEpRrg_Dgc-NGwpyDfuh8bPBebeP_Qiu8jTDbpt9D8hXa2IXuOswugI2mEIUYTHsvFEiEXXTCVp0ZrFI-dyusbdbs95K8Iu83SxBMUnxRR7HFtuoc-/s640/IMG_2926.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibLyvlEMmJA9maPVg6gxWkjMugcXd-aE4HFHizIDYcx7lr6xQDD65VAxUKW7FNcic_twNyA46KNejEpRrg_Dgc-NGwpyDfuh8bPBebeP_Qiu8jTDbpt9D8hXa2IXuOswugI2mEIUYTHsvFEiEXXTCVp0ZrFI-dyusbdbs95K8Iu83SxBMUnxRR7HFtuoc-/s320/IMG_2926.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div><div><div><b><u>Saturday: </u></b></div><div><b>9 AM: </b>1 hour at the gym.</div></div><div><br /></div><div>Warmup: Airbike, mobility and drills<br /><br />18 RFT: Partner Wods, 23 mins 29 secs <br />18 rounds of:<br />Partner Wod<br />9 Dumbbell Push-ups<br />6 Devil Press | 30 lbs<br />6 Dumbbell Thrusters, 30% 1RM | 30 lbs<br />9 Assault Bike Calories<br /><br />Solo so only 9 sets.. 1:30 rest between sets</div><div><b><br /></b></div><div><b>11 AM: </b>8 miles w/ 1300ft of vert averaging 8min pace. Hit the NCAR road again today for I actually wanted to run and not slog
through 2 plus feet of snow on the trails. One of my quicker runs on
this route which I was not trying to do, just happened. Completely
clear and dry too.</div><div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEstTUsxKYmGDhcMnT0B83ysBrIRpKqW3oWiUW77NNkb9phIMERyK1m3lGKi9wVTGz41YadLjUQHkLIqlYwJzFRYFut7UazxXvak-7NQ9xVX3eLHxZTL5M06AFjZQnmLhzHxFMKe_xS-4_QBHbivVro-l32tkASOKgTK6rBQfHjLD-8sQN6kCbeTDLhEmP/s640/IMG_2929.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEstTUsxKYmGDhcMnT0B83ysBrIRpKqW3oWiUW77NNkb9phIMERyK1m3lGKi9wVTGz41YadLjUQHkLIqlYwJzFRYFut7UazxXvak-7NQ9xVX3eLHxZTL5M06AFjZQnmLhzHxFMKe_xS-4_QBHbivVro-l32tkASOKgTK6rBQfHjLD-8sQN6kCbeTDLhEmP/w400-h300/IMG_2929.jpg" width="400" /></a></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;"><b>4:30 PM: </b>Paula and I hit the movies this afternoon for the first time in a while, maybe over a year?.. Anyways, we went to check out <a href="https://www.imdb.com/title/tt10720352/">Arthur the King</a> about adventure racing and a team finding a dog during a race who ended up doing the whole 5 day race with them. It is based on a true story and a little bit of a tear jerker. Worth seeing.</div><div class="separator" style="clear: both; text-align: left;"><br /></div></div><div><div class="separator" style="clear: both;"><u style="font-weight: bold;">Sunday:</u> </div><div class="separator" style="clear: both;"><b>8:30 AM: </b> 16.2 miles w/ 1650ft of vert averaging 8:50pace. Easy cruise with Donnie doing a lap of Mags outside of Boulder. Crazy
how much snow as up there! They reported over 40 inches and I would say
it was prob more than that. Most of the houses were still snowed in 3
days later and people were still shoveling out their driveways as we ran
by. Also saw some turkeys running down the road in front of me and a
large bobcat making its way across a meadow. Fly by of RBA, she was going out as we were coming back.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdRxlP_7BFCBtFtnNCc4f-drsTaJaitHXFqvVHQANBe0PmEurlYK2EvLmVVZ_SHtL67zpwjfrFtM3lwo7Vbqw_rEGeENkVhym1cBPChwCeEvB-m8wGL0gVYeDZURum9j03bYd2RQ8DjA09zG_X-DzoQhwdPlMGnWagN3yAfjlW_I4x6vslS_1Zu5MCt50j/s640/IMG_2933.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdRxlP_7BFCBtFtnNCc4f-drsTaJaitHXFqvVHQANBe0PmEurlYK2EvLmVVZ_SHtL67zpwjfrFtM3lwo7Vbqw_rEGeENkVhym1cBPChwCeEvB-m8wGL0gVYeDZURum9j03bYd2RQ8DjA09zG_X-DzoQhwdPlMGnWagN3yAfjlW_I4x6vslS_1Zu5MCt50j/w400-h300/IMG_2933.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiD738yzi2gOYD8x6_czjrNz6roYZGnIG_OyjifRm-0HEl3Ndvz83y1pVqHDGPLzerA1NesmWkvR_913cnQ06S7PPWosEsGcF-ovrEwmXict4qMSLg_QJHmr5spoYNR-RmUYCY_UbnXkAAwsyT4DkCaiE09rXYY0nX__1sTzR3nPCnTbysyp41K450FEo6o/s640/IMG_2934.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiD738yzi2gOYD8x6_czjrNz6roYZGnIG_OyjifRm-0HEl3Ndvz83y1pVqHDGPLzerA1NesmWkvR_913cnQ06S7PPWosEsGcF-ovrEwmXict4qMSLg_QJHmr5spoYNR-RmUYCY_UbnXkAAwsyT4DkCaiE09rXYY0nX__1sTzR3nPCnTbysyp41K450FEo6o/w400-h300/IMG_2934.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both;"><u><b>Total Weekly Numbers</b></u></div></div>Heading to Kansas next weekend to try my hand at a 12 hour Adventure Race with Paula. Excited to give it a shot, especially after that movie on Saturday. Should be interesting and it also will be the first trip in the new van. </div></div><div><br /></div><div>Overall a good week considering I am recovering from the marathon this week (which I felt some). It was a crazy busy week. Noticed that I am starting to not hit the gym as much as running to get ready for Hardrock is starting to take priority. Just don't want to lose the strength gains I got over the winter. I worked hard for those.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhV5SApqGZEUJawAfG_eFwNSiJyoQGZN5Zx9j-d9CazbTx6m_GYRlmCJ7g0fCR5a_wdgF3LoP8MF38-xbuCGLrCW0wP2J8Q1TJHci_el4wjovxTtF6PorGidoo2S-tPKgHyRY2LCYmO8rAZYmCLYqWcyGUgaKYsHDqw9Xg8IxaJkXeUWkVvIi-cA0OvuIhv/s501/Annotation%202024-03-18%20075052.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="321" data-original-width="501" height="256" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhV5SApqGZEUJawAfG_eFwNSiJyoQGZN5Zx9j-d9CazbTx6m_GYRlmCJ7g0fCR5a_wdgF3LoP8MF38-xbuCGLrCW0wP2J8Q1TJHci_el4wjovxTtF6PorGidoo2S-tPKgHyRY2LCYmO8rAZYmCLYqWcyGUgaKYsHDqw9Xg8IxaJkXeUWkVvIi-cA0OvuIhv/w400-h256/Annotation%202024-03-18%20075052.png" width="400" /></a></div><br /><div><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br />Shad Mikahttp://www.blogger.com/profile/15849189624822351849noreply@blogger.com0tag:blogger.com,1999:blog-7341190981011670632.post-40712503795036818422024-03-11T06:53:00.000-06:002024-03-11T06:53:41.205-06:00March 4th- March 10th<p><b><em style="font-size: 16px;">“A man who is a master of patience is master of everything else.”</em><span style="font-size: 16px;"> </span><span style="font-size: 15px;">- George Savile</span></b></p><p style="line-height: 24px; margin: 0px;"><u style="font-size: 16px;"><b>Monday:</b></u><u style="font-size: 16px;"><b> </b></u><span style="font-size: 16px;"> </span><span style="font-size: 16px;"> </span></p><div class="separator" style="clear: both;"><b>10 AM: </b>1 hour at the gym.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">Warmup: Airbike, mobility and drills<br /><br />24.1 Rx'd - CrossFit Games Open : 12 mins 38 secs <br />21 Dumbbell Snatch (arm 1)s, 50 lbs<br />21 Lateral Burpee Over Dumbbells<br />21 Dumbbell Snatch (arm 2)s, 50 lbs<br />21 Lateral Burpee Over Dumbbells<br />15 Dumbbell Snatch (arm 1)s, 50 lbs<br />15 Lateral Burpee Over Dumbbells<br />15 Dumbbell Snatch (arm 2)s, 50 lbs<br />15 Lateral Burpee Over Dumbbells<br />9 Dumbbell Snatch (arm 1)s, 50 lbs<br />9 Lateral Burpee Over Dumbbells<br />9 Dumbbell Snatch (arm 2)s, 50 lbs<br />9 Lateral Burpee Over Dumbbells<br /><br />--
little bummed on this result. Was thinking I would be around the 10
min mark. Hit muscle failure during the snatches, especially on the
left arm. I did this workout since I missed it on Friday, need to submit a score to Crossfit.com by 5pm tonight, while the rest of the class did McGee which is one of my favorites. Maybe I will do that tomorrow solo... Here is a photo of Paula doing the deadlift part of McGee.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgopEVERzEwQjPKlI4nP4iIsBbZGfcSJKQ4kM0wSjQPWj_kdmbYHFSdswCF7KhA3Jq-qhiQgVH2VCegnz8MT29v25WHnDDpepD_f8M4UR3N8wEgzx-q-_eHZ0Z51lc5knCu1os8LnDU7IuWjV1oMpWLP7O70ExdrmQSNdYQZjakktxEASAPBaZhvcENVuYY/s640/IMG_2836.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgopEVERzEwQjPKlI4nP4iIsBbZGfcSJKQ4kM0wSjQPWj_kdmbYHFSdswCF7KhA3Jq-qhiQgVH2VCegnz8MT29v25WHnDDpepD_f8M4UR3N8wEgzx-q-_eHZ0Z51lc5knCu1os8LnDU7IuWjV1oMpWLP7O70ExdrmQSNdYQZjakktxEASAPBaZhvcENVuYY/w300-h400/IMG_2836.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both;"><b>3 PM: </b>3.3 miles in 55 mins. Easy dog walk around the hood to start breaking in the Speedland GS:OAK
shoes. Decided to train a bunch in these since I'm not a huge fan of
the color verses the other GS models. Save the colors I like best for races and train in the colors I don't. Sounds like a good plan.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><b>6 PM: </b>1 hour at spin class with Paula at Vasa. Bike computer said 16.6 miles so we will go with that. Sweat-fest....</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both;"><b style="font-size: 16px; text-decoration-line: underline;">Tuesday:</b><span style="font-size: 16px;"> </span><b style="font-size: 16px;"> </b></div><div><div style="line-height: 24px; margin: 0px;"><div class="separator" style="clear: both; text-align: left;"><b>9:30 AM: </b>8.4 miles w/ 800ft of vert averaging 7:30pace. Miles over on the Dirty Biz loop. Did 6x20sec strides w/ 2min
recoveries in the middle of the run. Overall this was one of the best
runs I have had in weeks if not months. Maybe I am turning a corner?</div></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both;"><br /></div></div><div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both; text-align: center;"><div style="text-align: left;"><u><b>Wednesday:</b></u></div><div style="text-align: left;"><b>6 AM: </b>9.2 miles w/ 2350ft of vert averaging 10:25pace. Lap of Mount Santias and Anemone trails. Love this figure 8, good mix
of hiking, running and vertical. One of my faster times on this route
which surprised me, was not trying to make it quick. Yesterday and
today have both been great runs, lets hope it keeps going.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCmE2CQUbds14MPwwgyaIwG9UFY243-OLLQ94_Oi_4h-5Gbytx3INeYYYYUY36tCtmODxwnAzolCsj9ndXe-UUnq6LiEEv48uZ0Us6xpT0PhaOEmd-SK7Bctbdk8shpq7_CEtRcZTrrU9Wblz79NsbEJ3np1d75cOgd8hrYEiLm31K61__wFYDnxYMvm80/s640/IMG_2842.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCmE2CQUbds14MPwwgyaIwG9UFY243-OLLQ94_Oi_4h-5Gbytx3INeYYYYUY36tCtmODxwnAzolCsj9ndXe-UUnq6LiEEv48uZ0Us6xpT0PhaOEmd-SK7Bctbdk8shpq7_CEtRcZTrrU9Wblz79NsbEJ3np1d75cOgd8hrYEiLm31K61__wFYDnxYMvm80/w400-h300/IMG_2842.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQkhZSx4tXun203ICAylrCKzNlbLTcar9Q9CLcU8h7IQ8L5wV7OirtjDFjyLfY36RRqP37O5xEUoccqiuJq5eA5IQDy4IKN74I3uvTGakguZkdMH4fHP0JRo14fQiOrLURgRXRyz68pZB640tB_-5csF1WduZQWpjcou6D9I7FGG88K1RdW57oQ3Tk67mA/s640/IMG_2843.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQkhZSx4tXun203ICAylrCKzNlbLTcar9Q9CLcU8h7IQ8L5wV7OirtjDFjyLfY36RRqP37O5xEUoccqiuJq5eA5IQDy4IKN74I3uvTGakguZkdMH4fHP0JRo14fQiOrLURgRXRyz68pZB640tB_-5csF1WduZQWpjcou6D9I7FGG88K1RdW57oQ3Tk67mA/w400-h300/IMG_2843.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6FHaiiz0ADlkyIQy7RSMx7BReokePiw642SBJ-ajxGu4IzT8kJ1JVdxh3fNpUq8n4uP1yyMh4Z1_Zyh4ECFblOmtfE74O9W4SR7Tws4ENT6rVNKWwLKkzvFPPYXb0BKG6WPu9h3Ac8qjYdNXH3WwqWyu8cFmReITU-Loep3P84kGHrs_l3AIqwKYgJq3H/s640/IMG_2845.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6FHaiiz0ADlkyIQy7RSMx7BReokePiw642SBJ-ajxGu4IzT8kJ1JVdxh3fNpUq8n4uP1yyMh4Z1_Zyh4ECFblOmtfE74O9W4SR7Tws4ENT6rVNKWwLKkzvFPPYXb0BKG6WPu9h3Ac8qjYdNXH3WwqWyu8cFmReITU-Loep3P84kGHrs_l3AIqwKYgJq3H/w400-h300/IMG_2845.jpg" width="400" /></a></div><div style="text-align: left;"><div class="separator" style="clear: both; text-align: center;"><br /></div><div><b>10 AM: </b>1 hour at the gym</div><div><br /></div><div>Warmup: Rowing, mobility and drills<br /><br />5x 2 mins RemReps: 112 reps | 23, 25, 22, 21, and 21 <br />5 rounds, 2 mins each, of:<br />5 Front Squats, 60% 1RM | 115 lbs<br />15 Row Calories<br />max rep Wall Balls, 20 lbs | 23, 25, 22, 21, and 21<br />Rest 2 mins</div></div><div style="text-align: left;"><b><br /></b></div><div style="text-align: left;"><b><br /></b></div><div style="text-align: left;"><b style="text-decoration-line: underline;">Thursday:</b> </div></div></div><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both;"><b>9 AM: </b>8 miles w/ 650ft of vert averaging 8min pace. Easy out and back from the Coalton Trailhead heading west. Super chill
jog today keeping the mellow due to the race on Saturday. Plan is to
train through it and use it as a long supported run so instead of being in the 4 hour range I plan on being more in the 5 hour range so I can turn around and do another 10 plus miles on Sunday... we will see what happens.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjayi-0wN2xdCS2tYj_RAT5pIY8iNr5ytt9TALoMUyFyWiYPIGC4pIwMYij3DRALpmsv9eaF9CvJ9nt4OLP0WkgFmcLmQwICumAB-6IeU-C-SX_pkgujZ-VjjkIKQkx0pGQt3FE9xFzUtmThCJHPfubFVrcLgeVUcYFaoxqzSitQ3FS7rb9DmybKZ_Go8Jo/s640/IMG_2849.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjayi-0wN2xdCS2tYj_RAT5pIY8iNr5ytt9TALoMUyFyWiYPIGC4pIwMYij3DRALpmsv9eaF9CvJ9nt4OLP0WkgFmcLmQwICumAB-6IeU-C-SX_pkgujZ-VjjkIKQkx0pGQt3FE9xFzUtmThCJHPfubFVrcLgeVUcYFaoxqzSitQ3FS7rb9DmybKZ_Go8Jo/w400-h300/IMG_2849.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzmdy-Oa5YelV2MmbzQ92b17H-ysVa_xUqHxtYfzFiRqOeFmVfy7mPNIi1wqg_9Acx1YHunpWfMOy6pireLtM7AujsBZBNdcxKX0jOHuDn8fov1EKVUXi56WOHhGDVkQngx-tn5lesuXQqjrDm0mWQQRLyGW4GE99D-EtTmA-mg_zWPzC2B8GG3UsL68ns/s640/IMG_2850.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzmdy-Oa5YelV2MmbzQ92b17H-ysVa_xUqHxtYfzFiRqOeFmVfy7mPNIi1wqg_9Acx1YHunpWfMOy6pireLtM7AujsBZBNdcxKX0jOHuDn8fov1EKVUXi56WOHhGDVkQngx-tn5lesuXQqjrDm0mWQQRLyGW4GE99D-EtTmA-mg_zWPzC2B8GG3UsL68ns/w400-h300/IMG_2850.jpg" width="400" /></a></div></div></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><div style="text-align: left;"><u style="font-weight: bold;">Friday</u>:</div></div></div><div class="separator" style="clear: both;"><b>7 AM: </b>7.4 miles averaging 8:10pace. 2 easy loops around Davidson Mesa plus 1 loop of Harper lake. Just a
long shakeout jog to get loosened up for tomorrow. Shitty weather this
morning as well. Plan on heading to Salida after lunch today.</div></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both;"><b>10 AM: </b>1 hour at the gym</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">Accessory Work<br /><br />Warmup: Airbike and mobility<br /><br />Weighted Pull-up :1163 lbs <br />Sets<br />5 Weighted Pull-ups | 35 lbs<br />3 Weighted Pull-ups | 44 lbs<br />3 Weighted Pull-ups | 44 lbs<br />1 Weighted Pull-up | 53 lbs<br />1 Weighted Pull-up | 62 lbs<br />1 Weighted Pull-up | 71 lbs<br />3 Weighted Pull-ups | 53 lbs<br />3 Weighted Pull-ups | 53 lbs<br />5 Weighted Pull-ups | 44 lbs<br /><br />Then<br /><br />20-30 mins of core work</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">--- Taking off for Salida for the weekend. Running the Salida marathon tomorrow as a long supported run and an easy 10 miler on Sunday before heading home. Of course it is Friday which seems to mean snow lately, the drive was shit but at least it should be a fun weekend! They closed the road right behind me after passing all of these cars in the ditch at Jefferson. I was lucky to get thru.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgM3EXxAblrRlmeM_tFacNdWcBRXyosj8BramPf3CJYOzS2yg3m2S7jzMMhK8K9byn7g434Ki0hdrbVdinfRNl5UvxiLWBA0Rz7X9YCFUgbzTd-OkwoQprOdx_Hu90W1givDqSwrHh8pd3au3J1Um4smyxu2Jqs5OLAQRAyoQcPoWFi20C-BgpxZJG6DjxS/s640/IMG_2853.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgM3EXxAblrRlmeM_tFacNdWcBRXyosj8BramPf3CJYOzS2yg3m2S7jzMMhK8K9byn7g434Ki0hdrbVdinfRNl5UvxiLWBA0Rz7X9YCFUgbzTd-OkwoQprOdx_Hu90W1givDqSwrHh8pd3au3J1Um4smyxu2Jqs5OLAQRAyoQcPoWFi20C-BgpxZJG6DjxS/w300-h400/IMG_2853.jpg" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div><div><div><b><u>Saturday: </u></b></div><div><b>8 AM: </b>Salida Marathon- 26 miles w/ 4000ft of vert in 4 hours on the dot. Did much better than I was expecting myself to do.
Prob could have taken more time off if I would not have gone so easy the
first 14 miles. Ran the first 14 with Donnie then ran the rest by HR
keeping it between 140-150 to the finish. This was a much needed
confidence builder that I needed after the past few months of training. I was of course tired at the end but I was not limping around and did not feel like I just ran 26 at a somewhat harder pace than normal. Very encouraging! Spent the rest of the afternoon hanging out with Don and Amy who came over from Fairplay for the afternoon. Good times!</div></div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgae7ficJPQZn9Tw1ZtHhImPJk4v5_klDYgBwcQAVxgePXowqoHCuE4uV_T2DosVZ1jGBQI-VBGkftH9szRZyknGFTl2kN1z64HB65xWDuvMrKNDJRD2KR3bynJX4wR9VUVC8D7BCrc5uRec42wNwRjH2D1OYMOti0ZhrN4dUL2YSvYD9tPNMXSj8Nnbn6v/s640/IMG_1049.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgae7ficJPQZn9Tw1ZtHhImPJk4v5_klDYgBwcQAVxgePXowqoHCuE4uV_T2DosVZ1jGBQI-VBGkftH9szRZyknGFTl2kN1z64HB65xWDuvMrKNDJRD2KR3bynJX4wR9VUVC8D7BCrc5uRec42wNwRjH2D1OYMOti0ZhrN4dUL2YSvYD9tPNMXSj8Nnbn6v/w300-h400/IMG_1049.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnBNyRpZ56WCCzxYrfaAOvuDx2FOgug0z_k5u8nqAjhLRb5bCI5qx4g6Wdp_B5guW8xZPx-qMj5B9r9HD36BmgmW6aq07XmKkTOSomnhGULGZOF5adLK4_S1Xe_PvVw67DHYXkx4OZVCuyxX-pEkKXM8B1xFicNCVPThwOtAazqoSPPfJheAS3mqg6_g9Y/s640/IMG_2858.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnBNyRpZ56WCCzxYrfaAOvuDx2FOgug0z_k5u8nqAjhLRb5bCI5qx4g6Wdp_B5guW8xZPx-qMj5B9r9HD36BmgmW6aq07XmKkTOSomnhGULGZOF5adLK4_S1Xe_PvVw67DHYXkx4OZVCuyxX-pEkKXM8B1xFicNCVPThwOtAazqoSPPfJheAS3mqg6_g9Y/w400-h300/IMG_2858.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjESLOr5Gwi65R1ZXHunUiy9oFfgqTlgAKjHwOGHFSuscAzdPRyPzCY7u7u0u0dcqVazi3N_CUbzg7zSU-9TxhLE_nInRxF84sfuRfzuQOKr2V19JXvVVB2TwL3tNVE3vDxahMqOpd5A7OmoGkYUztkp_e06nJvLCNitq98ZB5-IrxhignYyDMukIgpXX12/s640/IMG_2860.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjESLOr5Gwi65R1ZXHunUiy9oFfgqTlgAKjHwOGHFSuscAzdPRyPzCY7u7u0u0dcqVazi3N_CUbzg7zSU-9TxhLE_nInRxF84sfuRfzuQOKr2V19JXvVVB2TwL3tNVE3vDxahMqOpd5A7OmoGkYUztkp_e06nJvLCNitq98ZB5-IrxhignYyDMukIgpXX12/w400-h300/IMG_2860.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgz7GYAgKwjge-KLFArHvu5DKeJh8ZQBScwetqRCbgE-X6OPmbFAiZx7DI6oU5B7_-WB_-TAYlAdk4EzypxT4FMET5KEwVlSYj6EGptzMZNlgWnEHXDOaSB_TpxbXj2007quctEhyphenhyphenk6Lviri1G4kcc6yrEtwbejHplSXkg_fhnD7gI3ujgHMqKkJ2euj1lx/s640/IMG_5883.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgz7GYAgKwjge-KLFArHvu5DKeJh8ZQBScwetqRCbgE-X6OPmbFAiZx7DI6oU5B7_-WB_-TAYlAdk4EzypxT4FMET5KEwVlSYj6EGptzMZNlgWnEHXDOaSB_TpxbXj2007quctEhyphenhyphenk6Lviri1G4kcc6yrEtwbejHplSXkg_fhnD7gI3ujgHMqKkJ2euj1lx/w300-h400/IMG_5883.jpg" width="300" /></a></div><div><div class="separator" style="clear: both;"><div class="separator" style="clear: both; text-align: center;"><br /></div></div><div><div class="separator" style="clear: both;"><u style="font-weight: bold;">Sunday:</u> </div><div class="separator" style="clear: both;"><b>9 AM: </b> 9.7 miles w/ 1200ft of vert averaging 10:20pace. Easy out and back on the Little Rainbow trail before heading home. Had
plans to run with JT but needed to get out sooner so missed him on this
trip. Bummed about that, sorry dude... Legs did not want to have any turnover
today so this was more of a hike/jog then just a jog. Around mile 6-7
things started to loosen up some and jogging became a little bit easier.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggHd65uoG3NQUA-ehztESXalaFw5OdpieqbQba8jOPVeiqfclPp6uNauBLFwiPrtctoaxFFVH7RKCM96VpCPGnS-SAB-GFX8mnzO92sdxNuH201onHn69Xn5bV7Pe8PtMXvhR0rUlYLrSsbXnoNIVmeVlcpweJhqOqeUNHkJrSZ_30x3xKrnQ1OO8EJD40/s640/IMG_2869.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggHd65uoG3NQUA-ehztESXalaFw5OdpieqbQba8jOPVeiqfclPp6uNauBLFwiPrtctoaxFFVH7RKCM96VpCPGnS-SAB-GFX8mnzO92sdxNuH201onHn69Xn5bV7Pe8PtMXvhR0rUlYLrSsbXnoNIVmeVlcpweJhqOqeUNHkJrSZ_30x3xKrnQ1OO8EJD40/w400-h300/IMG_2869.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaS24B4pCK3G7ocqw8IxKgjbK2VCJdSGs8bqm36mUrTo17co0tyQk_kh4JuFh6AzSjmwTooxhvBAJg5WKCJakPeC3vEtpvtsZu1UvQ5I3yeCFJbh086b8Z7_AN7d34c3FeEdEx4f9DIip8sYZsmMsTIT8LoyurgQ2SM2c7bjevyDIk44Wvl2w_1J39P4Ak/s640/IMG_2872.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaS24B4pCK3G7ocqw8IxKgjbK2VCJdSGs8bqm36mUrTo17co0tyQk_kh4JuFh6AzSjmwTooxhvBAJg5WKCJakPeC3vEtpvtsZu1UvQ5I3yeCFJbh086b8Z7_AN7d34c3FeEdEx4f9DIip8sYZsmMsTIT8LoyurgQ2SM2c7bjevyDIk44Wvl2w_1J39P4Ak/w400-h300/IMG_2872.jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both;"><u><b>Total Weekly Numbers</b></u></div></div><br /></div></div><div class="separator" style="clear: both;">One of my best weeks in a long time. Really needed this week to get some of my confidence back since I have been struggling to get mileage in for the past few months between being sick, travel and injuries. I have been actually thinking the past few weeks of walking away from racing, ect thinking my body has had enough. Maybe not quite yet. I did drop out of doing the Crossfit open this year, the workout they announced on Thursday had a bunch of double-unders (jumping rope) which I LOVE but last thing I want is to re-injure my achillies so I let it go. Next year.... </div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQFKjoSbhPocLrLQbgLdkxJNwkZk809_pv3fg91hNeRaFZTYAI_MfBK50V7yXTEG31lHUws8GlewBUxTS0U4I2IPwLaFqjVSNR7Dz8XPrAmnmo1OcTfQJ2JDKFK4XO4ZGGK3YzwqXe5zIUNeKleN1BW2k-rHYnco9QU2DlXhwp_9S74oitzh6K9uFhpN16/s498/Annotation%202024-03-11%20064230.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="357" data-original-width="498" height="286" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQFKjoSbhPocLrLQbgLdkxJNwkZk809_pv3fg91hNeRaFZTYAI_MfBK50V7yXTEG31lHUws8GlewBUxTS0U4I2IPwLaFqjVSNR7Dz8XPrAmnmo1OcTfQJ2JDKFK4XO4ZGGK3YzwqXe5zIUNeKleN1BW2k-rHYnco9QU2DlXhwp_9S74oitzh6K9uFhpN16/w400-h286/Annotation%202024-03-11%20064230.png" width="400" /></a></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div>Shad Mikahttp://www.blogger.com/profile/15849189624822351849noreply@blogger.com0tag:blogger.com,1999:blog-7341190981011670632.post-24870337969759938292024-03-03T15:31:00.001-07:002024-03-03T15:31:29.091-07:00Feb 26th- March 3rd<p><b> <em style="font-size: 16px;">“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.”</em><span style="font-size: 16px;"> </span><span style="font-size: 15px;">- Thomas A. Edison</span></b></p><p style="line-height: 24px; margin: 0px;"><u style="font-size: 16px;"><b>Monday:</b></u><u style="font-size: 16px;"><b> </b></u><span style="font-size: 16px;"> </span><span style="font-size: 16px;"> </span></p><div class="separator" style="clear: both;"><b>-- </b>Slept almost 11 hours last night and I did not even workout yesterday. Tells me how much this cold is wrecking my body, I never sleep that long unless I just did an epic workout or race.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><b>10 AM: </b>1:15 at the gym -- huge PR on my Snatch at 140lbs, up from 125lbs.</div><div class="separator" style="clear: both;">Warmup: Rowing, mobility and drills<br /><br />Snatch 5-5-3-3-1-1-1 : 2025 lbs <br />Sets<br />5 Snatches | 95 lbs<br />5 Snatches | 100 lbs<br />3 Snatches | 105 lbs<br />3 Snatches | 110 lbs<br />1 Snatch | 130 lbs<br />1 Snatch | 135 lbs<br />1 Snatch | 140 lbs<br /><br />-then-<br /><br />AMReps 8 mins (4,8,12,...): 24's + 4 reps <br />AMReps in 8 mins:<br />4 Dumbbell Snatches, 30% 1RM<br />4 Burpee Over Dumbbells<br />8 Dumbbell Snatches, 30% 1RM<br />8 Burpee Over Dumbbells<br />12 Dumbbell Snatches, 30% 1RM<br />12 Burpee Over Dumbbells<br />16 Dumbbell Snatches, 30% 1RM<br />16 Burpee Over Dumbbells<br />20 Dumbbell Snatches, 30% 1RM<br />20 Burpee Over Dumbbells<br />24 Dumbbell Snatches, 30% 1RM<br />24 Burpee Over Dumbbells<br />4 Dumbbell Snatches, 30% 1RM<br /><br />--then--<br /><br />15mins of core work</div><div class="separator" style="clear: both; text-align: center;"><br /></div><b>3 PM: </b>3 miles averaging 8:20pace. Easy few miles around the open space by the house to gauge how the body
feels. Not great but not like yesterday when I bailed on the long run so that is good.<div><br /></div><div>-- Skipped the Monday night spin class with Paula tonight, she went solo. Back is a little wrecked from pulling weeds over at the house for 3 hours this afternoon to get it ready for the renters who are moving in over the weekend.<div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both;"><b style="font-size: 16px; text-decoration-line: underline;">Tuesday:</b><span style="font-size: 16px;"> </span><b style="font-size: 16px;"> </b></div><div><div style="line-height: 24px; margin: 0px;"><div class="separator" style="clear: both; text-align: left;"><b>8 AM: </b>6.5 miles averaging 8:30pace. Easy jog on the trails by the gym. About 2 mins into the run the wind
kicked up and turned into a blizzard. Super slow due to going into the
wind on the way out and could not see. Crazy weather.... full ice beard
when I got done.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWGCetBUPy-8wK8CjH976zWZi6UErxLjCHszxQt9dc9DLc7UveNfIANzmPG9MPVqcRa01ofd4LhWsWbufpxnwqTUp2KqaUGY12k57VoSyTbAkuyRqWnWx5w5PUJl4hSsUL8q4KxHAsY55ZBqZwM7-GZZVAHnDlq__6Pw7-ef6Rkj9ZXFHFJBk5IpnuZeEY/s640/IMG_2769.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWGCetBUPy-8wK8CjH976zWZi6UErxLjCHszxQt9dc9DLc7UveNfIANzmPG9MPVqcRa01ofd4LhWsWbufpxnwqTUp2KqaUGY12k57VoSyTbAkuyRqWnWx5w5PUJl4hSsUL8q4KxHAsY55ZBqZwM7-GZZVAHnDlq__6Pw7-ef6Rkj9ZXFHFJBk5IpnuZeEY/w400-h300/IMG_2769.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgilhGMmJSACRsyN3F4W08fDzghV6CLslCEopeStTBK_1CaxEIl8LG1BjWxSM85KhQnN4l7TLSQLSFbxWgECqyOBEheavwtPNKNOeYGb8nKBdF3xxBQMhKD2WISop0-9t-pW1P72CPiYrTTt8KDpV7VRDejCVNZBem1KwWRsKoqgg9-UjtSvDMBazE0QO5k/s640/IMG_2770.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgilhGMmJSACRsyN3F4W08fDzghV6CLslCEopeStTBK_1CaxEIl8LG1BjWxSM85KhQnN4l7TLSQLSFbxWgECqyOBEheavwtPNKNOeYGb8nKBdF3xxBQMhKD2WISop0-9t-pW1P72CPiYrTTt8KDpV7VRDejCVNZBem1KwWRsKoqgg9-UjtSvDMBazE0QO5k/w300-h400/IMG_2770.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhc-DbeuNIWtYmNbJRXEajFJyqWFhLxDl2mSc9OtShyphenhyphenHBallzoC-Bb13vvxJWeNVqkZ8kV1oi8-EV-lGV2ChxhsNxb66_kRdZuja874CaWe0jdsoQNZmLocFKA7i1JwszuqgIDKZtq_7t0axL2eB_EB4Z-1NrOS1XMyR3ZkFSpeXK7mi7gXtJdMDFcGz-zA/s640/IMG_2771.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhc-DbeuNIWtYmNbJRXEajFJyqWFhLxDl2mSc9OtShyphenhyphenHBallzoC-Bb13vvxJWeNVqkZ8kV1oi8-EV-lGV2ChxhsNxb66_kRdZuja874CaWe0jdsoQNZmLocFKA7i1JwszuqgIDKZtq_7t0axL2eB_EB4Z-1NrOS1XMyR3ZkFSpeXK7mi7gXtJdMDFcGz-zA/w300-h400/IMG_2771.jpg" width="300" /></a></div><div style="line-height: 24px; margin: 0px;"><br /></div><b>10 AM: </b>1 hour at the gym</div><div style="line-height: 24px; margin: 0px;"><br /></div><div style="line-height: 24px; margin: 0px;">Warmup: Airbike, mobility and drills<br /><br />AMRAP 15 mins: 9 rounds + 4 Assisted Handstand Push-ups + 8 Toes-to-bars + 3 Assisted Pistols | 231 reps <br />15:00 AMRAP:<br />4 Assisted Handstand Push-ups<br />8 Toes-to-bars<br />12 Assisted Pistols<br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both;"><br /></div></div><div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both; text-align: center;"><div style="text-align: left;"><u><b>Wednesday:</b></u></div><div style="text-align: left;"><b>Noon: </b>1 hour at the gym</div><div style="text-align: left;"><br /></div><div style="text-align: left;">Warmup: Running, mobility and drills<br /><br />FT: 13 mins 12 secs <br />5 Deadlifts, 80% 1RM | 275 lbs<br />Run, 400 m<br />10 Deadlifts, 70% 1RM | 245 lbs<br />Run, 400 m<br />15 Deadlifts, 60% 1RM | 205 lbs<br />Run, 400 m<br />20 Deadlifts, 50% 1RM | 175 lbs<br />Run, 400 m<br />25 Deadlifts, 40% 1RM | 155 lbs<br />Run, 400 m</div><div style="text-align: left;"><b><br /></b></div><div style="text-align: left;"><b>3 PM: </b>9 miles w/ 1600ft of vert averaging 9min pace. From Kings in Boulder up Bear Canyon- Mesa- Stunk Canyon- road up to
NCAR then back to Kings. I really liked the mixture of roads and trails
on this loop. Of course my dumb ass had road shoes on so was slipping
and sliding even more than normal on the mud and snow on the Mesa trail
but all good.</div><div style="text-align: left;"><br /></div><div style="text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikojwFb8gJFJiqMOYRx8BCZqF4we1G1eIv4YgRoIdYFROYnrnc-idh667YC_TFK6l-XaP9rUsrTDrha_4jpaNpoavNunFu1OG4L9C71jlzR4GDN2EX69_McdGRdyd1BrX4aAH6M2TXP_fxdEfrdSfIOZSpkQjaF5NGPUCvu4fPyP-bVfDYVw20EM7HkCo6/s640/IMG_2774.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikojwFb8gJFJiqMOYRx8BCZqF4we1G1eIv4YgRoIdYFROYnrnc-idh667YC_TFK6l-XaP9rUsrTDrha_4jpaNpoavNunFu1OG4L9C71jlzR4GDN2EX69_McdGRdyd1BrX4aAH6M2TXP_fxdEfrdSfIOZSpkQjaF5NGPUCvu4fPyP-bVfDYVw20EM7HkCo6/w400-h300/IMG_2774.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0IQuY27Jetnr1PC_FSe8pc9JsIAsxz0Xpm7hgUuloFZa409cjL-GjqN1bj6rzt5ad9_A8Q6e8et8FmtdwuxBIpBKv2LPFo3zbO4Fen0eX1gNxivHTbhSqTzjb7O_Wqk0Gip2C98evUVjDG2j3mhAH8WOnywehr1oeDzx-l1FxLthd784ZwMqDpk_0cstu/s640/IMG_2775.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0IQuY27Jetnr1PC_FSe8pc9JsIAsxz0Xpm7hgUuloFZa409cjL-GjqN1bj6rzt5ad9_A8Q6e8et8FmtdwuxBIpBKv2LPFo3zbO4Fen0eX1gNxivHTbhSqTzjb7O_Wqk0Gip2C98evUVjDG2j3mhAH8WOnywehr1oeDzx-l1FxLthd784ZwMqDpk_0cstu/w400-h300/IMG_2775.jpg" width="400" /></a></div><br /></div><div style="text-align: left;"><b style="text-decoration-line: underline;">Thursday:</b> </div></div></div><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both;"> -NOTE: Weight check in: Nope, forgot with having to get in a run before heading to the airport.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><b>7 AM: </b>7.2 miles averaging 8:10pace. Easy early morning run in the open space by the house with Venus before
heading to the airport. Her longest dog jog yet with me. Think the
fact it was 30 degrees outside really helped her. Never worried about
pace and just jogged, it was nice... </div><div class="separator" style="clear: both;"><br /></div></div></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgE9xqYFI-29K9QISaAhWfJ3jg2WhYOv-vo4RTwDhC5NgdlyHZB5h0GP9AryZNZNePikzxvzQCF8-fYUNI7zcxSyryKW6a4VgVI9GfXBeL1dW44dJ4x4yT0rXwEeDCdUWD-NA_N_nn971TBqwCjaROSRqFblT-zpl1E2f5DBMs0P8a5KMdxaN5mt7nJiO9O/s640/IMG_2779.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgE9xqYFI-29K9QISaAhWfJ3jg2WhYOv-vo4RTwDhC5NgdlyHZB5h0GP9AryZNZNePikzxvzQCF8-fYUNI7zcxSyryKW6a4VgVI9GfXBeL1dW44dJ4x4yT0rXwEeDCdUWD-NA_N_nn971TBqwCjaROSRqFblT-zpl1E2f5DBMs0P8a5KMdxaN5mt7nJiO9O/w400-h300/IMG_2779.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: left;">-- Heading to Las Vegas this morning for a wedding on Friday. No it is not for Paula and I, it is for her nephew. Leave on Thursday morning and back in the afternoon on Saturday. Nice short trip and hopefully will get a run in the desert tomorrow outside of the city before the wedding. We will see. Did goof around in the airport and posted a photo of us outside a wedding chapel in the airport on Instagram and Facebook. Yes people did fall for it considering my history. LOL.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiesmRLiFuy5dOuSZkf2JBqI7VysTAz2_qPQ9yziQnZLwTZ6JLgBQjNuhGXtpekYgmdSKRAshqKqS3_wlVaQ1OP7iB5ycQMlPNEWY7tARAJgRzUZF-GNGpgH3EBHNEruJsN9QaGa4mOQESF65NIh8l7CgRe6lZhuEHZ_fIteaIOMB9XQZ4a_c4TGOZVrPca/s640/IMG_2794.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiesmRLiFuy5dOuSZkf2JBqI7VysTAz2_qPQ9yziQnZLwTZ6JLgBQjNuhGXtpekYgmdSKRAshqKqS3_wlVaQ1OP7iB5ycQMlPNEWY7tARAJgRzUZF-GNGpgH3EBHNEruJsN9QaGa4mOQESF65NIh8l7CgRe6lZhuEHZ_fIteaIOMB9XQZ4a_c4TGOZVrPca/w400-h300/IMG_2794.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWnBw8ezHVKtbkoYgliNl9gP3DkmqGHQIH5niCpuA4EpD0FAXl7BySqer_nMkoMnK5JNqNvVwYOT8Rjj7wG4jxMAx51uTXh16A_tJiAI_eEiCy3bwdKt3wBWKbLJ29CFO9ONmMFVZceYTJQF5f4crntOW6TU3dLAsN1s6YDcw8Wb9WlQwdar2o8AA0HpJq/s640/IMG_2792.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWnBw8ezHVKtbkoYgliNl9gP3DkmqGHQIH5niCpuA4EpD0FAXl7BySqer_nMkoMnK5JNqNvVwYOT8Rjj7wG4jxMAx51uTXh16A_tJiAI_eEiCy3bwdKt3wBWKbLJ29CFO9ONmMFVZceYTJQF5f4crntOW6TU3dLAsN1s6YDcw8Wb9WlQwdar2o8AA0HpJq/w300-h400/IMG_2792.jpg" width="300" /></a></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><div style="text-align: left;"><u style="font-weight: bold;">Friday</u>:</div></div></div><div class="separator" style="clear: both;"><b>9 AM: </b>4.8 miles w/ 2200ft of vert in 1:27. Turtlehead Peak outside of Las Vegas in the Red Rocks area. Such a cool
area! Did lose the trail a few times but that is nothing new when
running in the desert. I do that a lot in Moab as well. Paula did her own hike on a different trail to a lake in the middle of the desert. Wish we had
more time to explore the park but only had a few hours this morning
before a wedding this afternoon. Plan on coming back at some point.</div></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrOHqWbeJN-kX5vUJBqlGLYC_2KNRGZAP2yPrYldkIQaCNHnlkyReAp09lPM2V3v1ioo8u3cFpwbS0pDEzSTG84oTT9tsKl8Xc6cPl519Xh11ZFvsXmrrTDCiMN8AzRXCweh0KeAloiKG4C6GNDbqM7662-1FNXQhHh5RWOwkuzis9xsnbzJ9n_-18s1Hy/s640/IMG_2797.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrOHqWbeJN-kX5vUJBqlGLYC_2KNRGZAP2yPrYldkIQaCNHnlkyReAp09lPM2V3v1ioo8u3cFpwbS0pDEzSTG84oTT9tsKl8Xc6cPl519Xh11ZFvsXmrrTDCiMN8AzRXCweh0KeAloiKG4C6GNDbqM7662-1FNXQhHh5RWOwkuzis9xsnbzJ9n_-18s1Hy/w400-h300/IMG_2797.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvjMRl6-ENHivjzEgwGR7r4YeKsP5EBKe5Y9PUzfevHO-V8yB4jUFgWEnukkcDBjCBV59WXtyQOtL2NVnzetCqT8u7_aNE_feuvuytiDgmgd2i9y7wlMxP5csRqx-HrcYwhi545W5F_ZQ3NwFh-y256jJzOjwMi0viCMe7hRuOfWhXNKK6GM-F75hlxntv/s640/IMG_2815.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvjMRl6-ENHivjzEgwGR7r4YeKsP5EBKe5Y9PUzfevHO-V8yB4jUFgWEnukkcDBjCBV59WXtyQOtL2NVnzetCqT8u7_aNE_feuvuytiDgmgd2i9y7wlMxP5csRqx-HrcYwhi545W5F_ZQ3NwFh-y256jJzOjwMi0viCMe7hRuOfWhXNKK6GM-F75hlxntv/w300-h400/IMG_2815.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiM5G88AweLf1uW39vsHvHfLj9uge0mKkt2CxcWN7RstutAkPOuh_bShfK9jEnQyFZuRrjgLVDP0eJ4BQYoyj9N0qGbgBcx0SleEg09Y9k8wK54DsaPt9gQQjYxH6ixOWCvhZQJqWA7D9HkRmGwXe003fK6FtR3AANZoZtqTJWyjhKFUeE3wJ0__ISnrHKs/s640/IMG_2799.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiM5G88AweLf1uW39vsHvHfLj9uge0mKkt2CxcWN7RstutAkPOuh_bShfK9jEnQyFZuRrjgLVDP0eJ4BQYoyj9N0qGbgBcx0SleEg09Y9k8wK54DsaPt9gQQjYxH6ixOWCvhZQJqWA7D9HkRmGwXe003fK6FtR3AANZoZtqTJWyjhKFUeE3wJ0__ISnrHKs/w400-h300/IMG_2799.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvhNMSZGDAU8Giuc3P4Qg1rv2LhGLIH7Tlm7Gc4bfm0f60KDp2zmPYUb01hnDUTZ37J6DIdbCpfsYhBAh7GUZney-duYNgJITOjwZZYYfEuCVqIECPNls_4btH5ijCo0W0oK8oH1Mt1KjxT2Ir__jJqNlGZJvJj2nX2XdixfKwm991M9VgLdbmVOo2Td1p/s640/IMG_2805.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvhNMSZGDAU8Giuc3P4Qg1rv2LhGLIH7Tlm7Gc4bfm0f60KDp2zmPYUb01hnDUTZ37J6DIdbCpfsYhBAh7GUZney-duYNgJITOjwZZYYfEuCVqIECPNls_4btH5ijCo0W0oK8oH1Mt1KjxT2Ir__jJqNlGZJvJj2nX2XdixfKwm991M9VgLdbmVOo2Td1p/w400-h300/IMG_2805.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR9EBJtgDTcVaR63UTVdgvRoLHdPBhFL4tvcR2HgCqiyjxVR2O_7uY4b-bmqBCSO3HAbPp-3SYbdtRRjkx4kr5RmjXGSC2HDRJHwYSUtFZ_fZDKAi3C9BwDnpwWbcl24jxJgGT6UsyiLWvaxfZGRAWtKvQ5rS9mu3frjtnV4s1JziS6E9IuQLP7NgGVczg/s640/IMG_2813.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR9EBJtgDTcVaR63UTVdgvRoLHdPBhFL4tvcR2HgCqiyjxVR2O_7uY4b-bmqBCSO3HAbPp-3SYbdtRRjkx4kr5RmjXGSC2HDRJHwYSUtFZ_fZDKAi3C9BwDnpwWbcl24jxJgGT6UsyiLWvaxfZGRAWtKvQ5rS9mu3frjtnV4s1JziS6E9IuQLP7NgGVczg/w400-h300/IMG_2813.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both;">-- Hurried back to Vegas to make her nephew's wedding. You could say we had a great time! It seems we clean up pretty good too. </div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5DzJBJCKSnfJLYEMW6hK049mLgtS1HjvDIVz5du6NgULDnbKoW_S_Y-8VzhSmr3-Fg45_BDhVShfASI5CDxl17v-bZNc6F8__ghRZISbJHlfQPdSjmCU8slmfl3p39-_UhfY3Rp3aSxlEHOFetChGX1ztyt4K0fahSSTtRwpv7ySrbSFUDmot2UclzaU7/s640/IMG_2818.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5DzJBJCKSnfJLYEMW6hK049mLgtS1HjvDIVz5du6NgULDnbKoW_S_Y-8VzhSmr3-Fg45_BDhVShfASI5CDxl17v-bZNc6F8__ghRZISbJHlfQPdSjmCU8slmfl3p39-_UhfY3Rp3aSxlEHOFetChGX1ztyt4K0fahSSTtRwpv7ySrbSFUDmot2UclzaU7/w400-h300/IMG_2818.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwjhwXAn_nVdwSQhG78_mB_K2QDTPvbwsEtSnoGZnwVxRkN4HnxK3-oJLUQgV1P2zg5Qyg9PDWjhfFV8Hp6mNDbbBRHTNtNDfJLajMDXfg3tTdqXjypoU0miw-UhZSbOJOXA2-9z82hOymHlGZOww3rLfb-dQKMkBDDRjiZGoPyJ2A6f43XN1kBP-e2j-w/s640/IMG_8110.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="560" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwjhwXAn_nVdwSQhG78_mB_K2QDTPvbwsEtSnoGZnwVxRkN4HnxK3-oJLUQgV1P2zg5Qyg9PDWjhfFV8Hp6mNDbbBRHTNtNDfJLajMDXfg3tTdqXjypoU0miw-UhZSbOJOXA2-9z82hOymHlGZOww3rLfb-dQKMkBDDRjiZGoPyJ2A6f43XN1kBP-e2j-w/w350-h400/IMG_8110.jpg" width="350" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div><div><div><b><u>Saturday: </u></b></div><div><b>-- </b>To tired from the travel when I got home to get out. Between the
travel, drinking, eating like shit, and lack of sleep for 2-3 days I had nothing
today so took a rest day.</div></div><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj24KN_KUH4jHrzz5pfsIxILXZr4HwZDY5gYAHnU3mlZ-he7QyGyaAnYMNAzPPVEfpryRbVaMEgDy2jhzPjoQY5eH863VjrYvPm849707vTHgmGhpJLeHkqBGcsvqkZs5gajt9pDmC0cERRaJ7QS8_0zkmBACG04NGYmZT_67S_GYalX1lRQ-_58CqD3LFI/s640/IMG_2823.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj24KN_KUH4jHrzz5pfsIxILXZr4HwZDY5gYAHnU3mlZ-he7QyGyaAnYMNAzPPVEfpryRbVaMEgDy2jhzPjoQY5eH863VjrYvPm849707vTHgmGhpJLeHkqBGcsvqkZs5gajt9pDmC0cERRaJ7QS8_0zkmBACG04NGYmZT_67S_GYalX1lRQ-_58CqD3LFI/w400-h300/IMG_2823.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9dOpQ777tkNK0eIrT9tKuEd597KZDOa-N0zFNWlgcMQam3HIx0yJFxjHxsZ53-d9oJN1zrbeEJYXnctrNZ6ktFgH3sR_g5t_iEXahyphenhyphen5LM8xE0eHkNABirq5fK4xRNVGFT0uPFleFDYMNKBWYyOgBGxxf1M0OoUxEe3_eSHjMONbPZtEt8kIktXv-KVag4/s640/IMG_2825.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9dOpQ777tkNK0eIrT9tKuEd597KZDOa-N0zFNWlgcMQam3HIx0yJFxjHxsZ53-d9oJN1zrbeEJYXnctrNZ6ktFgH3sR_g5t_iEXahyphenhyphen5LM8xE0eHkNABirq5fK4xRNVGFT0uPFleFDYMNKBWYyOgBGxxf1M0OoUxEe3_eSHjMONbPZtEt8kIktXv-KVag4/w300-h400/IMG_2825.jpg" width="300" /></a></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both; text-align: center;"><br /></div></div><div><div class="separator" style="clear: both;"><u style="font-weight: bold;">Sunday:</u> </div><div class="separator" style="clear: both;"><b>6 AM: </b>10 miles w/ 2800ft of vert in 2 hours. 2 laps of Mt. Santias early this morning catching sunrise up top on the first lap. Had
plans to do 4 laps but bailed after 2 due to my low back aching (where my injury was) and how
tired I am from the travel (getting up at 4am this morning was dumb). Need to get back on track this coming week
for sure with the Salida Marathon next weekend. I plan on using it as a long supported run and not race it. I am not in good enough shape to race it right now which is fine.</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR9BTtQk16-dZlgwhnX6txd8RK4FVpb9wVLiUko_osRurb1PTWjdZ8OFXX55mf236eEs2oaf3dZL1I7A9hhIruTP_BpNMoGcKO_-pFVYFylrAo9MHaEtjUn67gePGXehm2JjfHp6MOmIKF-jxGH7w2Y0egBSSt5PLtPu8iDpxGBH_ptG8KyB6_zV8OEEPV/s640/IMG_2827.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR9BTtQk16-dZlgwhnX6txd8RK4FVpb9wVLiUko_osRurb1PTWjdZ8OFXX55mf236eEs2oaf3dZL1I7A9hhIruTP_BpNMoGcKO_-pFVYFylrAo9MHaEtjUn67gePGXehm2JjfHp6MOmIKF-jxGH7w2Y0egBSSt5PLtPu8iDpxGBH_ptG8KyB6_zV8OEEPV/w400-h300/IMG_2827.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgq7bxy14a_1_nHIOXCZkXMFMx4il3q35irmmCGbiX4tbvYQ0eRI0Ymd3JchgCvFLE8MuDGjZ6Q81nhzX9Rls4dcM82H4HgxR0EzM1rQ6jCC_61KQZbhNSiP6tLNqB2HZ_Qy-obEMf4sS8A-U60MX6AHRFCiArPfUtNZavNcSPknQWVXcHoqcDr4rSmXlY/s640/IMG_2828.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgq7bxy14a_1_nHIOXCZkXMFMx4il3q35irmmCGbiX4tbvYQ0eRI0Ymd3JchgCvFLE8MuDGjZ6Q81nhzX9Rls4dcM82H4HgxR0EzM1rQ6jCC_61KQZbhNSiP6tLNqB2HZ_Qy-obEMf4sS8A-U60MX6AHRFCiArPfUtNZavNcSPknQWVXcHoqcDr4rSmXlY/w300-h400/IMG_2828.jpg" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both;"><u><b>Total Weekly Numbers</b></u></div></div><br /></div></div><div class="separator" style="clear: both;">Shit week for the most part. Between the nasty head cold and travel to Vegas I was way low on miles this week. Plan was for 65 or so, only got 40 and change. Oh well, onwards and upwards. At least the cold has finally passed as of last Thursday and got to explore some in the desert around Vegas so that is a positive. Now need to decide if I am going to sign up for Pikes or not this year.... </div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3DIhyphenhyphenRm0g1uImWgNAj5FcPKh2pXe9IQT_NnnWv2kK0Lqqp4IwzSdPVJmRf-abga-AneO3BzEADb-9McUhxJt1jDjJxMLK16mTbUTEOS16SUNOcpYX9V9tB9e7X56S6MdA3_8ZuhpGRia-zVbkVmilLZ4Tpmi-X8QT31nqwWVg-MmqOBHzqZcWcg4vhE9I/s414/Annotation%202024-03-03%20152327.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="234" data-original-width="414" height="226" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3DIhyphenhyphenRm0g1uImWgNAj5FcPKh2pXe9IQT_NnnWv2kK0Lqqp4IwzSdPVJmRf-abga-AneO3BzEADb-9McUhxJt1jDjJxMLK16mTbUTEOS16SUNOcpYX9V9tB9e7X56S6MdA3_8ZuhpGRia-zVbkVmilLZ4Tpmi-X8QT31nqwWVg-MmqOBHzqZcWcg4vhE9I/w400-h226/Annotation%202024-03-03%20152327.png" width="400" /></a></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div></div>Shad Mikahttp://www.blogger.com/profile/15849189624822351849noreply@blogger.com0tag:blogger.com,1999:blog-7341190981011670632.post-12271308221522395352024-02-26T09:01:00.005-07:002024-02-26T09:01:54.357-07:00Feb 19th- Feb 25th<p style="font-size: 16px; line-height: 24px; margin: 0px;"><b><em>“It is not how we live in the light that enlightens us, it is how we live in the dark.”</em> <span style="font-size: 15px;">- Rune Lazuli</span></b></p><p style="font-size: 16px; line-height: 24px; margin: 0px;"><span style="font-size: 15px;"></span></p><p style="font-size: 16px; line-height: 24px; margin: 0px;"><br /></p><p style="font-size: 16px; line-height: 24px; margin: 0px;"><span style="font-size: 15px;"></span></p><p style="font-size: 16px; line-height: 24px; margin: 0px;"><u><b>Monday:</b></u><u><b> </b></u><span> </span><span> </span></p><div class="separator" style="clear: both;"><b>9:30 AM: </b>5.6 miles w/ 400ft of vert averaging 8:05pace. Monday Dog Jog date with Venus! Easy loop from Sterns Lake hitting all the hills. Super
chill but she was on fire pulling the first mile per usual then settled
in. She did not drag the last mile or so like she has been the past few weeks so I am thinking she
is getting in better shape.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsoBiiFKggC7HFIk0IdtGxJt7LLwF1wvn3ttmaWyCqX-8V440xplyJW9ymrx5c9blNBA9bfGNXH29Gt644w2GLJ5bFJE6fFe9ByGPfwl1zAr1Lr_OT8wIcHhv13WdhGTd15GAcZx-CxXUYBx9qQI30dPdemuskLbIYrdxaF3GAwTVsDcFLlcdO7_OX41di/s640/IMG_2729.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsoBiiFKggC7HFIk0IdtGxJt7LLwF1wvn3ttmaWyCqX-8V440xplyJW9ymrx5c9blNBA9bfGNXH29Gt644w2GLJ5bFJE6fFe9ByGPfwl1zAr1Lr_OT8wIcHhv13WdhGTd15GAcZx-CxXUYBx9qQI30dPdemuskLbIYrdxaF3GAwTVsDcFLlcdO7_OX41di/w400-h300/IMG_2729.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY_qICbz1cHfu_WysGfRRUydJ-3FZ6gDUdCPdvoOUV4KsFsCakJS_GtYp93xwya828i-d0UAvQTsDcxuygH21F7EVyyzxqOnDby5pRtFzn7GBFSUVx60TF1ezNfxKVuUB7_g8ZtMgJ3TH0e3Ihu_MINjkfcifxdZ_1K_tuPNC_8c1rWKOiEvIBP_w-OKGb/s640/IMG_2730.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY_qICbz1cHfu_WysGfRRUydJ-3FZ6gDUdCPdvoOUV4KsFsCakJS_GtYp93xwya828i-d0UAvQTsDcxuygH21F7EVyyzxqOnDby5pRtFzn7GBFSUVx60TF1ezNfxKVuUB7_g8ZtMgJ3TH0e3Ihu_MINjkfcifxdZ_1K_tuPNC_8c1rWKOiEvIBP_w-OKGb/w400-h300/IMG_2730.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both;"><b>3:30 PM: </b>1:20 at the gym. Went early before class to get in my core work since we were going straight to spin class afterwards.</div><br />Warmup: Rowing, mobility and drills<br /><br />20mins of core work including farmer carries and russian twist.<br /><br />Every 1 min for 30 mins: Clean & Jerk : 4560 lbs <br />Every 1 min for 30 mins:<br />1 Clean & Jerk | 95 lbs<br />1 Clean & Jerk | 115 lbs<br />1 Clean & Jerk | 125 lbs<br />1 Clean & Jerk | 135 lbs<br />1 Clean & Jerk | 140 lbs<br />1 Clean & Jerk | 145 lbs<br />1 Clean & Jerk | 145 lbs<br />1 Clean & Jerk | 145 lbs<br />1 Clean & Jerk | 145 lbs<br />1 Clean & Jerk | 150 lbs<br />1 Clean & Jerk | 150 lbs<br />1 Clean & Jerk | 150 lbs<br />1 Clean & Jerk | 155 lbs<br />1 Clean & Jerk | 155 lbs<br />1 Clean & Jerk | 155 lbs<br />1 Clean & Jerk | 160 lbs<br />1 Clean & Jerk | 160 lbs<br />1 Clean & Jerk | 165 lbs<br />1 Clean & Jerk | 170 lbs<br />1 Clean & Jerk | 170 lbs<br />1 Clean & Jerk | 175 lbs<br />1 Clean & Jerk | 175 lbs<br />1 Clean & Jerk | 175 lbs<br />1 Clean & Jerk | 165 lbs<br />1 Clean & Jerk | 165 lbs<br />1 Clean & Jerk | 155 lbs<br />1 Clean & Jerk | 155 lbs<br />1 Clean & Jerk | 155 lbs<br />1 Clean & Jerk | 155 lbs<br />1 Clean & Jerk | 155 lbs<div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: left;"><b>6 PM: </b>Bike 15.1 miles in an hour. Spin class with Paula this evening, becoming our normal Monday night thing to help her get ready for Unbound. Miles are according to the bike computer on the spin bike. Mailed it in today and did not give it the effort I have in the past. Tired this evening.</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both;"><b style="font-size: 16px; text-decoration-line: underline;">Tuesday:</b><span style="font-size: 16px;"> </span><b style="font-size: 16px;"> </b></div><div class="separator" style="clear: both;">--Woke up with a nasty head cold this morning, so frustrating. Tested in the evening before bed after it getting worse and worse throughout the day but tested negative for COVID so that is good. Hopefully it says that way.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><b>9 AM: </b>11 miles w/ 1800ft of vert averaging 8:45pace. Easy laps of NCAR starting from King Soopers. Run up to NCAR then down
to the start of the houses then back up twice. Awesome run this morning.
Can beat it when it is 60 degrees outside and sunny on a Feb morning.
Holy shit balls!</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbM7krpkYZf5y0b4i9mcnER8-Jz473P7p-9YuYXP8kRtJFYuJE-0mwTdkphU-c2yQp_4ZQw0PJ-1Y2yUW91cpzgInETKHyEEnl5YLJ4L4-Rk6YQsnXTg6Nasuldb06FavnFgttHznAMv_VelR4hVqKncDmQ36rZlzFnprf2UrhPSfxXcilC2NtyCpCu1uR/s640/IMG_2734.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbM7krpkYZf5y0b4i9mcnER8-Jz473P7p-9YuYXP8kRtJFYuJE-0mwTdkphU-c2yQp_4ZQw0PJ-1Y2yUW91cpzgInETKHyEEnl5YLJ4L4-Rk6YQsnXTg6Nasuldb06FavnFgttHznAMv_VelR4hVqKncDmQ36rZlzFnprf2UrhPSfxXcilC2NtyCpCu1uR/w400-h300/IMG_2734.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both;"><b>3:30 PM: </b>1:30 at the gym. Spent the first 30mins stretching and using the Theragun. Much needed for I was really stiff from the run this morning.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">Warmup: Airbike, mobility and drills<br /><br />3 RFT: 11 mins 13 secs <br />3 rounds of:<br />30 Back Squats, 35% 1RM | 85 lbs<br />30 Push-ups<br />30 Box Jumps, 24 in</div><div><div style="line-height: 24px; margin: 0px;"><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">-then-</div><div class="separator" style="clear: both;">15 mins of core work afterwards.</div></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both;"><br /></div></div><div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both; text-align: center;"><div style="text-align: left;"><u><b>Wednesday:</b></u></div><div style="text-align: left;"><b>9:30 AM: </b>9.25 miles w/ 700ft of vert averaging 8min pace. Couple of easy out and backs on the Dirty Biz loop from the Coalton
Trailhead. Felt like I was going easy but really wiped afterwards, must
be this damn head cold I woke up with yesterday. Followed this up with 35 mins in IR Sauna I have to try and kill this bug quicker.</div><div style="text-align: left;"><br /></div><div style="text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLU0A8oWifRm9V5aFBCN1m0rD-w3L1yy7nvK_BdRcdlY56zQ1O1aAQFdT2lUgqAjV9nkfxUKGWZ-rBDnFc9Uy6G7-fPuQZEadj66a1Bg8H7de5kZeoa2IIVN1moOR-29ynuMiYEwVAQJGn1gIlDIkDqazbTLRTgVnlJa368aXtDpLJflKdVBk1unHCBtyw/s640/IMG_2736.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLU0A8oWifRm9V5aFBCN1m0rD-w3L1yy7nvK_BdRcdlY56zQ1O1aAQFdT2lUgqAjV9nkfxUKGWZ-rBDnFc9Uy6G7-fPuQZEadj66a1Bg8H7de5kZeoa2IIVN1moOR-29ynuMiYEwVAQJGn1gIlDIkDqazbTLRTgVnlJa368aXtDpLJflKdVBk1unHCBtyw/w400-h300/IMG_2736.jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div>-- Day 1 of a photo shoot for a supplement company. Not sure how I got roped into this but it was fun. Day 1 was going to be out on the trails running. Original plan was to do this at Matthew Winters Park but it was closed due to mud so called an audible to North Table Mountain. Little chilly out there from 2:30 to 6pm but was interesting to see what went into this.</div><div><b> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnHGSKHap-FWL0m1lopxnbBZYgCxDdlKcifFA_Xz7Qf71aBGjeZkGS8Ig3VhEJU_noQQ-qYRhJOl9RgaxFKDe161-15jK4uh8Mrxn3HwTCPH8uBFzgs21nVB_uRmbDPJw5ksJ2jBhHUu72KehjDf_bqsW04lDRdyNa_7Oc0h5Kxn2VDs43YsuEifbKR6Z_/s640/IMG_5490.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnHGSKHap-FWL0m1lopxnbBZYgCxDdlKcifFA_Xz7Qf71aBGjeZkGS8Ig3VhEJU_noQQ-qYRhJOl9RgaxFKDe161-15jK4uh8Mrxn3HwTCPH8uBFzgs21nVB_uRmbDPJw5ksJ2jBhHUu72KehjDf_bqsW04lDRdyNa_7Oc0h5Kxn2VDs43YsuEifbKR6Z_/w400-h300/IMG_5490.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKeI8qzN9rScH0UayCq4dXbtH_QKnuFQlxfpbSEnQVTtQfR_PdjA8BqxKpIwBl-OPRlT5HKpFfN8v5ZXpYjTJSOPIxC6C05a41e8Eu6n3Zz1taNJ8v3wYfeJqq4mEn15ztOh8jZNUKmZMICBam3nEaJMy1MiovrlYX0MwaDNmbAdC6_ZyR1eKZgoi91pbx/s640/IMG_5485.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKeI8qzN9rScH0UayCq4dXbtH_QKnuFQlxfpbSEnQVTtQfR_PdjA8BqxKpIwBl-OPRlT5HKpFfN8v5ZXpYjTJSOPIxC6C05a41e8Eu6n3Zz1taNJ8v3wYfeJqq4mEn15ztOh8jZNUKmZMICBam3nEaJMy1MiovrlYX0MwaDNmbAdC6_ZyR1eKZgoi91pbx/w300-h400/IMG_5485.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUTEgAT3Ewb_2CidTl_INvN-u7e8uMMOwp-f6aE2lMZhVH-N5BFRIbwQFL8j1pTflPCjRkkm3dxdhXgeM6rvZvSa-z8CH6VhVNoZTggFoM5BvxuO4ruVvR7ekLt9eV1fISgr7Wv2mTZG-uRCgN3Qfn2GyxRSxgql2rW7DfVny20lZAq9Vo0ACwy2RwrZhV/s640/IMG_2744.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUTEgAT3Ewb_2CidTl_INvN-u7e8uMMOwp-f6aE2lMZhVH-N5BFRIbwQFL8j1pTflPCjRkkm3dxdhXgeM6rvZvSa-z8CH6VhVNoZTggFoM5BvxuO4ruVvR7ekLt9eV1fISgr7Wv2mTZG-uRCgN3Qfn2GyxRSxgql2rW7DfVny20lZAq9Vo0ACwy2RwrZhV/w400-h300/IMG_2744.jpg" width="400" /></a></div></b></div></div><div style="text-align: left;"><b style="text-decoration-line: underline;"><br /></b></div><div style="text-align: left;"><b style="text-decoration-line: underline;">Thursday:</b> </div></div></div><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both;"> -NOTE: Weight check in: Forgot again... need to get better so I don't go back to where I was.</div><div class="separator" style="clear: both;"><br /></div></div></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: left;"><b>7 AM: </b>9.25 miles w/ 800ft of vert averaging 8:25pace. Easy out and backs on the Dirty Biz loop again this morning. Had plans
to go run in Boulder but was a little bit on a time crunch so stayed
closer to home. Spitting rain a little bit and 39 degrees so a little
chilly. Was able just to grind it out today. This cold is still
kicking my ass.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">-- Day 2 of the photo shoot. Today we did a gym session which I was excited about. We all know how much I love the gym but I was never used. Oh well, little bummed about that but whatever. Still fun to see the process.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-SYGJPW_yEu4Y63NFVehQv1ZuudtxGviRyKaKag-UkEYMDcs69LCUPwf6f7RjTD2nn_wHYfbckHmzz9A_sowfcn4iGkOlgMU_PAvtbgplLBBuCcfGEW6AAZx3pZ4X4BX9PZpf0Ztylh6Gf8GZj-_8L-M7vWVGuwC-nzcoNKBY0dYv7xRNOk_qjKUu2pV3/s640/IMG_2759.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-SYGJPW_yEu4Y63NFVehQv1ZuudtxGviRyKaKag-UkEYMDcs69LCUPwf6f7RjTD2nn_wHYfbckHmzz9A_sowfcn4iGkOlgMU_PAvtbgplLBBuCcfGEW6AAZx3pZ4X4BX9PZpf0Ztylh6Gf8GZj-_8L-M7vWVGuwC-nzcoNKBY0dYv7xRNOk_qjKUu2pV3/w400-h300/IMG_2759.jpg" width="400" /></a></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><div style="text-align: left;"><u style="font-weight: bold;">Friday</u>:</div></div></div><div class="separator" style="clear: both;"><b>10 AM: </b>1 hour at the gym with Paula</div></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">Warmup: Rowing, mobility and drills<br /><br />FT: 7 mins 43 secs <br />50 Air Squats<br />5 Push Jerks, 50% 1RM | 95 lbs<br />40 Air Squats<br />10 Push Jerks, 50% 1RM | 95 lbs<br />30 Air Squats<br />15 Push Jerks, 50% 1RM | 95 lbs<br />20 Air Squats<br />20 Push Jerks, 50% 1RM | 95 lbs<br />10 Air Squats<br />25 Push Jerks, 50% 1RM | 95 lbs</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both;"><b>1 PM: </b>8 miles w/ 1200ft of vert averaging 8:35pace. Easy couple of times up NCAR again. First lap from Kings then down to
the start of the houses, back up then back to Kings. Been loving this
run lately as you can tell. The plan was to do 1:45 but had a call at 2pm I had to take so today's run was cut short.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">-- Headed up to Staunton State park this evening to volunteer for the Run Up For Air from 5pm to Midnight. This will get my Hardrock volunteer hours out of the way for the year. Such a fun time!! One more thing out of the way for the year.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4M3TE0nJwEOUmJNBGPd8lyiZO3F1F86LZjqd8IFjJDsdb3n3_0OGnQTHYXA0CgQ6oX6Imx9Rru0RtCpfd1YRD7H3caWRtzV0doHh7ul0PB0qddakMWYqLZzDCikyE5DleKR7Re42skrkDml2hm4hqkEdSqMs3Bc5hWkhIj4JjvWf36_qO-mLlTBLpBiou/s640/IMG_2763.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4M3TE0nJwEOUmJNBGPd8lyiZO3F1F86LZjqd8IFjJDsdb3n3_0OGnQTHYXA0CgQ6oX6Imx9Rru0RtCpfd1YRD7H3caWRtzV0doHh7ul0PB0qddakMWYqLZzDCikyE5DleKR7Re42skrkDml2hm4hqkEdSqMs3Bc5hWkhIj4JjvWf36_qO-mLlTBLpBiou/w400-h300/IMG_2763.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpT-u_K2lOfJzR7esEWsLpPyONgNhD8THDOKgRVOVtW9JzO6YimjpXT6nyiiRoAVpst2YLtKUdoEXS7vLWDpWlpTSaWs9MX8vSD1PutBm7HYnWJXISFa_AQoOUWralDzqYQozjCiRqywz5XA4ekompYOqRzgzPs9UH2YvPk0q3EpGrYTW7SQM0PfAeVIvP/s640/IMG_2764.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpT-u_K2lOfJzR7esEWsLpPyONgNhD8THDOKgRVOVtW9JzO6YimjpXT6nyiiRoAVpst2YLtKUdoEXS7vLWDpWlpTSaWs9MX8vSD1PutBm7HYnWJXISFa_AQoOUWralDzqYQozjCiRqywz5XA4ekompYOqRzgzPs9UH2YvPk0q3EpGrYTW7SQM0PfAeVIvP/w400-h300/IMG_2764.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjISEv3iqrmt5fVfW0eiHm_RyrV9vOJaHiP5FTDrkN6dTjSa1ZBPg41AN_UcPmBofW5_vC1xTi12FzzW_Xd4xTkxo7wC_VCfhgyn31_Z1QpbHyefE5xdrIDUmnuv1K12co8Q4Wjq4t-4lBqhv4_AmnlnjUMbnCKfDDZ-6vd1dklksbY8S7t1xb5iVvrsHK4/s640/IMG_2767.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjISEv3iqrmt5fVfW0eiHm_RyrV9vOJaHiP5FTDrkN6dTjSa1ZBPg41AN_UcPmBofW5_vC1xTi12FzzW_Xd4xTkxo7wC_VCfhgyn31_Z1QpbHyefE5xdrIDUmnuv1K12co8Q4Wjq4t-4lBqhv4_AmnlnjUMbnCKfDDZ-6vd1dklksbY8S7t1xb5iVvrsHK4/w400-h300/IMG_2767.jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div><div><div><b><u>Saturday: </u></b></div><div><b>10 AM: </b>5 miles w/ 700ft of vert averaging 8:20 pace. Run from King's up to NCAR and back again. Was supposed to do 1:45 again today but I am wiped from not getting home until 3am last night from RUFA and waking up at 7am. Body aches and cold is kicking my ass, prob from lack of sleep.</div></div><div><br /></div><div>Spent the rest of the day working at the house to get it ready for the renters to move in next Wed. That will be a huge stress relief once that gets to going.</div><div><div class="separator" style="clear: both;"><div class="separator" style="clear: both; text-align: center;"><br /></div></div><div><div class="separator" style="clear: both;"><u style="font-weight: bold;">Sunday:</u> </div><div class="separator" style="clear: both;">ZERO--- Sat in my car for 30-40 mins at the trailhead trying to get myself to
run. Got out twice to start walking but turned around both times after
less than 100ft and returned to the truck to just sit there. I even wrote an email to start dropping out of my 100s while sitting in the truck at the trailhead but never hit send. Thank god...... In a really bad head space today. Drove home
instead of running and went back to bed for the rest of the morning and actually slept 2 more hours.
Combo of the cold, body aches, and depression from it all this week. Just tired of constantly grinding with nothing but issues happening. Between the achillies, the cold, and body aches I was just over it. I just want to feel normal and train. Mentality wiped out today and it showed for I ate like shit all day as well which is a sign that I am going down the rabbit hole.</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both;"><u><b>Total Weekly Numbers</b></u></div></div><br /></div></div><div>Week started off great but on Tuesday woke up with a nasty head cold that took its toll on me as the week went on. Tested for COVID 3 times this week and all negative so was not that but felt like it. Got to the point that I could not grind out anything else after the lack of sleep on Friday night. Body just said "Fuck off". After sleeping almost 12 hours last night (Sunday) I will slowly get back to normal training this week hopefully which will be a challenge in itself with a short trip to Las Vegas later in the week for a wedding. No not my wedding.... </div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFygA1MP8zI_s9j6lqwH9LjYTOC8pesCbZ4HX73VvsyNHaL8m3vOVipnnaQDCHaCMomBx8s_k7r1Czxe59iTVqiRGhI_PsGd45eBLFJCIdqL4gM-ox4ylKEV9How11RJM2KSLVpz5K19sw0RQ_ZHNPFCflZkYGonBW3H3XoqZ_R_ySVvEyRj-WOiPDA4vc/s511/Annotation%202024-02-26%20082712.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="319" data-original-width="511" height="250" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFygA1MP8zI_s9j6lqwH9LjYTOC8pesCbZ4HX73VvsyNHaL8m3vOVipnnaQDCHaCMomBx8s_k7r1Czxe59iTVqiRGhI_PsGd45eBLFJCIdqL4gM-ox4ylKEV9How11RJM2KSLVpz5K19sw0RQ_ZHNPFCflZkYGonBW3H3XoqZ_R_ySVvEyRj-WOiPDA4vc/w400-h250/Annotation%202024-02-26%20082712.png" width="400" /></a></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div>Shad Mikahttp://www.blogger.com/profile/15849189624822351849noreply@blogger.com0tag:blogger.com,1999:blog-7341190981011670632.post-82436956801404679232024-02-19T06:51:00.000-07:002024-02-19T06:51:15.893-07:00Feb 12th- Feb 18th<p><b><em style="font-size: 16px;">“If the highest aim of a captain were to preserve his ship, he would keep it in port forever.”</em><span style="font-size: 16px;"> </span><span style="font-size: 15px;">- Thomas Aquinas</span></b></p><p>-- So as I said last week, I would share the results of the challenge at the gym the past month as I cleaned up my diet for it. I gain a lot over the holidays (over 10 pounds) eating/drinking anything and everything in sight. I chose to follow the following macros of around 100g of fat, 200g of carbs and over 200g of protein per day and tracked everything I ate in MyFitnessPal. This was an experiment for the most part because that is on the low end for carbs for an endurance athlete and super high on the protein end. I based the protein off this research study to see what would happen. <a href="https://www.cell.com/cell-reports-medicine/fulltext/S2666-3791(23)00540-2#%20">https://www.cell.com/cell-reports-medicine/fulltext/S2666-3791(23)00540-2#%20</a> . The only rules for diet was limit seed oils which are in all processed foods and no alcohol. For workouts I followed my normal running program for this time of year of around 40-50 miles per week and did at least 20 CrossFit sessions this month which is what I try to do every month. So nothing new for the most part besides diet. I would say that my running was limited even due to achillies issues I have been dealing with the past 2 plus months.</p><p>With that said, below are the before and after numbers. I would say I got great results in 4 weeks and honestly felt great overall. There were days where I did my long runs that were challenging but that can be addressed by adding more carbs on those days during the run. I was doing them with no calories and only electrolytes which was challenging after the 2 hour mark. </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoqIHJQ61nDJGDEZUUWkziOrwXRIuYL6L5S19UrtqhoI4JDD9q9YmrUNbJnrOj8602Fibjs4YN9W_GAHZpjMVx8rvpYfOP1qYfUb80v6Dr5Jku9FICmw8ugRbNJLu3XeLnfKOBPfQoe7LKreMXGkt5jbmzyK8tuLZeRzHiFviqQAq-XRQVr3GhSPfdnPWf/s681/Annotation%202024-02-15%20075353.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="129" data-original-width="681" height="76" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoqIHJQ61nDJGDEZUUWkziOrwXRIuYL6L5S19UrtqhoI4JDD9q9YmrUNbJnrOj8602Fibjs4YN9W_GAHZpjMVx8rvpYfOP1qYfUb80v6Dr5Jku9FICmw8ugRbNJLu3XeLnfKOBPfQoe7LKreMXGkt5jbmzyK8tuLZeRzHiFviqQAq-XRQVr3GhSPfdnPWf/w400-h76/Annotation%202024-02-15%20075353.png" width="400" /></a></div><div><br /></div>-- Now can I maintain it or get leaner as I start ramping up the miles without losing to much muscle mass? That is the question. And how do I do that? Keep the protein that high? Increase the carbs some? Got some more experimenting to do. Thanks to <a href="https://www.nocoastcrossfit.com/">NoCoast CrossFit </a>for putting this on, they do this every year which is great to set yourself up on a positive note for the upcoming year. <br /><p><u style="font-size: 16px;"><b>Monday:</b></u><u style="font-size: 16px;"><b> </b></u><span style="font-size: 16px;"> </span><span style="font-size: 16px;"> </span></p><div class="separator" style="clear: both;"><b>10 AM: </b>1:10 at the gym</div><div class="separator" style="clear: both;">Warmup: Rowing and mobility<br /><br />50-40-30-20-10: 28 mins 31 secs <br />50-40-30-20-10 reps of:<br />Assault Bike Calories<br />Row Calories<br />Burpee<br /><br />--then--<br /><br />15 mins of core work from Dan</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><b>2 PM: </b>3 miles averaging 9min pace. Easy dog jog around the neighborhood. Tired after the workout this morning.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKzFYcXAPRnM-WKTVQO1v_hXyyJIEEmzu_SCaJUv7ywzMgqsVv7gYJCzydRtj-xZAnxPJMMWxHmvObHE_-0ABvDqTgLonlhhAfEmwxqR2LNM8KO6a5xfd2MRuxMVKejJ-g7C2xeUOjDiRlsy0qn2qw0MtzI98rNBuB44kSK9Tn6t_ht-Ly-vzoLCHCp8Oo/s640/IMG_2694.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKzFYcXAPRnM-WKTVQO1v_hXyyJIEEmzu_SCaJUv7ywzMgqsVv7gYJCzydRtj-xZAnxPJMMWxHmvObHE_-0ABvDqTgLonlhhAfEmwxqR2LNM8KO6a5xfd2MRuxMVKejJ-g7C2xeUOjDiRlsy0qn2qw0MtzI98rNBuB44kSK9Tn6t_ht-Ly-vzoLCHCp8Oo/w300-h400/IMG_2694.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both;"><b>6 PM: </b>Bike 18.2 miles in just over an hour. Spin class with Paula this evening, becoming our normal Monday night thing to help her get ready for Unbound. Miles are according to the bike computer on the spin bike. Tired after this today, lots of cardio today.</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both;"><b style="font-size: 16px; text-decoration-line: underline;">Tuesday:</b><span style="font-size: 16px;"> </span><b style="font-size: 16px;"> </b></div><div><div style="line-height: 24px; margin: 0px;"><div class="separator" style="clear: both; text-align: left;"><b>7:30 AM: </b>11.1 miles w/ 1800ft of vert averaging 8:40pace. Easy laps of NCAR starting from King Soopers. Run up to NCAR then down
to the start of the houses then back up twice. Awesome run this
morning. Could feel the ankle but was not effecting me today.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><b>Noon: </b>1 hour at the gym.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Warmup: Rowing, mobility and drills<br /><br />FT: 12 mins 27 secs <br />40 Deadlifts | 75 lbs<br />40 Hang Power Cleans, 40% 1RM | 75 lbs<br />4 Rope Climbs<br />30 Deadlifts | 75 lbs<br />30 Hang Power Cleans, 40% 1RM | 75 lbs<br />3 Rope Climbs<br />20 Deadlifts | 75 lbs<br />20 Hang Power Cleans, 40% 1RM | 75 lbs<br />2 Rope Climbs<br />10 Deadlifts | 75 lbs<br />10 Hang Power Cleans, 40% 1RM | 75 lbs<br />1 Rope Climb<br /><br />Took 2 attempts on last rope climb, grip gave out halfway up and came crashing down </div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">--The photos that the race took in Missoula on Saturday were finally released today. Good times!!!!</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJm222iVY35m0bwq6NPD72ihyphenhyphenn4jUWC3piAN3GyXQdYXktvjkBzuRr-ki3Vpx4H308YCRup0DI7p8vsKK9aDox5KqNS4duLx20bFzUxZ_3C50uOA-NZh_MXG-SvQhktuKXYpNwalbHDJaE_WI5sv7N0t1hnDYg8YqhAukMoBpQ_FevOKCEG40aLPPqlPTh/s2048/426525166_924220659703346_2424537253928578234_n.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1583" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJm222iVY35m0bwq6NPD72ihyphenhyphenn4jUWC3piAN3GyXQdYXktvjkBzuRr-ki3Vpx4H308YCRup0DI7p8vsKK9aDox5KqNS4duLx20bFzUxZ_3C50uOA-NZh_MXG-SvQhktuKXYpNwalbHDJaE_WI5sv7N0t1hnDYg8YqhAukMoBpQ_FevOKCEG40aLPPqlPTh/w309-h400/426525166_924220659703346_2424537253928578234_n.jpg" width="309" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgefRufQaTWPcO848Uli74x7_VUozjd83LSmgAnzAx-1w9F4Lf-MjwalKdST2ljireRcpfOg-C00-vGByGdZK6G_JomrDCZ8RJa95Ff2ZkAyPtzDrcirkRiynAI4WegFxSVuRKHopCTC4sgIbxDzqTynzk-bfQTwMRgVfBZM7YeKXFnX99jWXdq4_-ZSDiN/s2048/426544237_924224603036285_6738259308184393556_n.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1367" data-original-width="2048" height="268" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgefRufQaTWPcO848Uli74x7_VUozjd83LSmgAnzAx-1w9F4Lf-MjwalKdST2ljireRcpfOg-C00-vGByGdZK6G_JomrDCZ8RJa95Ff2ZkAyPtzDrcirkRiynAI4WegFxSVuRKHopCTC4sgIbxDzqTynzk-bfQTwMRgVfBZM7YeKXFnX99jWXdq4_-ZSDiN/w400-h268/426544237_924224603036285_6738259308184393556_n.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8hsuIfOth3s_YImQ9kkPSqQxXO0Gy-_hMoeQen-BsyOWBwee2BPnUXMNv5sNzdOPETCvMwX2HOaBW1oRqH7q11hyJ8lsC5ZDvA9cxdJKCrZLCcVxpEJWiM08D_VtJMUdThx97jQjBALaRcJbirOnuHSHJt_M3SHexggEh0COlYexLc4j2be2hDgiJQRGs/s2048/426545532_924224616369617_5290113469756780064_n.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1367" data-original-width="2048" height="268" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8hsuIfOth3s_YImQ9kkPSqQxXO0Gy-_hMoeQen-BsyOWBwee2BPnUXMNv5sNzdOPETCvMwX2HOaBW1oRqH7q11hyJ8lsC5ZDvA9cxdJKCrZLCcVxpEJWiM08D_VtJMUdThx97jQjBALaRcJbirOnuHSHJt_M3SHexggEh0COlYexLc4j2be2hDgiJQRGs/w400-h268/426545532_924224616369617_5290113469756780064_n.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjwUx4Rgk85xy873pgB2zzHUGX0cuvHS_LPZa73WO_GiQuycVIDwFdOdoFYT_6MTOV6ipBKVpsApVAF-o1a4BgsdozoJHtOh51HK-dCrfuW78a_AFhWRBGCODuW9EN0kud2bfBGKVdoamDcClR3-WOkB9Ecpn9h8bPfqZM0NxQHFlI1rlNM9W5-bWwhhIZ/s2048/426581506_924222429703169_6055251755089564798_n.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1365" data-original-width="2048" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjwUx4Rgk85xy873pgB2zzHUGX0cuvHS_LPZa73WO_GiQuycVIDwFdOdoFYT_6MTOV6ipBKVpsApVAF-o1a4BgsdozoJHtOh51HK-dCrfuW78a_AFhWRBGCODuW9EN0kud2bfBGKVdoamDcClR3-WOkB9Ecpn9h8bPfqZM0NxQHFlI1rlNM9W5-bWwhhIZ/w400-h266/426581506_924222429703169_6055251755089564798_n.jpg" width="400" /></a></div></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both;"><br /></div></div><div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both; text-align: center;"><div style="text-align: left;"><u><b>Wednesday:</b></u></div><div style="text-align: left;"><b>6:45 AM: </b>1:15 at the gym</div><div style="text-align: left;"><br /></div><div style="text-align: left;"><div>Warmup: Airbike, mobility and drills<br /><br />Shoulder Press : 5-5-5-5-5 : 3125 lbs | <br />Sets<br />5 Shoulder Press | 115 lbs<br />5 Shoulder Press | 125 lbs<br />5 Shoulder Press | 130 lbs<br />5 Shoulder Press | 135 lbs<br />5 Shoulder Press | 120 lbs<br /><br />--then--<br /><br />AMRAP 8 mins: 5 rounds + 8 Push Press + 1 Box Jump | 89 reps <br />8:00 AMRAP:<br />8 Push Press | 120 lbs<br />8 Box Jumps, 32 in<br /><br />--then--<br /><br />Bench Press : 5 @ 75%, 3 @ 85%, 1 @ 95% <br />Sets<br />5 Bench Press, 75% 1RM | 135 lbs<br />3 Bench Press, 85% 1RM | 155 lbs<br />1 Bench Press, 95% 1RM | 175 lbs</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div><b>3 PM: </b>6 miles w/ 500ft of vert averaging 8:15pace. Easy out and back on my Costco loop. Super chill run and was surprised how tired my legs were from the box jumps this morning. We did not do that many. Had to cut it a
little bit shorter than planned to meet Darian for he was helping me get
my big ass couch out of my house. It is almost clear for the renters. Did come across this big guy at the turn around point of the run. Had to have been 15ish or so pounds, he was huge.</div><div><br /></div></div><div style="text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjElmdnkjOFPTNvN0YTY6AID0sC5aFz2FaW_0ilmq7dRLhlmqiSLbkp9DaaZ-gaZDR5YO3wgXrzoMhDBtirAdCJBvH3a_RCwlHyknMLHhIOvE4bMSLU-weNcmnsvDCftP9i5ZY2gD2ZXA_2o7dGrcz4awg2j88LZC0v8fkoHTQZ7sWsYAaTgOp5j9PBOHx3/s640/IMG_2705.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjElmdnkjOFPTNvN0YTY6AID0sC5aFz2FaW_0ilmq7dRLhlmqiSLbkp9DaaZ-gaZDR5YO3wgXrzoMhDBtirAdCJBvH3a_RCwlHyknMLHhIOvE4bMSLU-weNcmnsvDCftP9i5ZY2gD2ZXA_2o7dGrcz4awg2j88LZC0v8fkoHTQZ7sWsYAaTgOp5j9PBOHx3/w300-h400/IMG_2705.jpg" width="300" /></a></div></div><div style="text-align: left;"><b style="text-decoration-line: underline;">Thursday:</b> </div></div></div><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both;"> -NOTE: Weight check in: None this week.</div><div class="separator" style="clear: both;"><br /></div></div></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: left;"><b>10 AM: </b>1:05 at the gym</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Warmup: Airbike, mobility and drills<br /><br />4x 3 mins RemReps: 78 reps | 23, 17, 18, and 20 <br />4 rounds, 3 mins each, of:<br />15 Ski Ergs<br />25 AbMat Sit-ups<br />max rep Toes-to-bars | 23, 17, 18, and 20<br />Rest 1 min<br /><br />--then--<br /><br />bunch of planks afterwards.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><b>2 PM: </b>9 miles w/ 1400ft of vert averaging 8:35pace. Started at Kings and ran up to NCAR, back down to the start of the
neighborhood then back up followed by another half hill coming half way
down. Really loving this road lately for some reason, been doing 1-2
times a week this month. Think it is because I actually feel like I am
running hills without slogging through the snow/mud or ice on the
trails. </div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5az0a5GJX6lFb2bUkvZTKPtm4ZyY3n_L7eLgzzidp9PKHTVNTo7prHSBLzEav2Py4ig3anABb28Zr9kMMQIeKxAZ0hv2iZnfHA1D8XXuDdKhx-dGJJSQRUgmYxRHvRXNWxL0Id5vy5wqmdpjMwIrogYdZ9Ixk83Xuc5nZNb0Fyi2TvShaNxYeIygJ43yL/s640/IMG_2714.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5az0a5GJX6lFb2bUkvZTKPtm4ZyY3n_L7eLgzzidp9PKHTVNTo7prHSBLzEav2Py4ig3anABb28Zr9kMMQIeKxAZ0hv2iZnfHA1D8XXuDdKhx-dGJJSQRUgmYxRHvRXNWxL0Id5vy5wqmdpjMwIrogYdZ9Ixk83Xuc5nZNb0Fyi2TvShaNxYeIygJ43yL/w400-h300/IMG_2714.jpg" width="400" /></a></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><div style="text-align: left;"><u style="font-weight: bold;">Friday</u>:</div></div></div><div class="separator" style="clear: both;"><b>7 AM: </b>8.9 miles w/ 2400ft of vert averaging 11:30pace. Lap of Mount Santias and Anemone. Snowed about an inch last night so the
trails were slicker than expected. I thought they would still be good
due to so little snow but there was still some ice under the snow from the last storm,
especially on the rock stairs on both trails so it slow going. Little
bummed it was all socked in with fog so no sunrise photo but fun morning!</div></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgRkOndF9_lV6Bq4RIvVmPoKZlf8BOrSDqUAAM6Lcwvj8naBcC3_hzFWIlzkMZAuq05__VfK3yZEyIZ0C0Lnd3Jmo4f4FR53eFxLZLZxonIIicSmhMOzEOzsLExd-xsxlf0IHXQtXN3zcx6n07Ejou-ohKAUUoRc-r0H-8kGIpY9BAqm6hyphenhyphenFyAJUiquRz0/s640/IMG_2715.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgRkOndF9_lV6Bq4RIvVmPoKZlf8BOrSDqUAAM6Lcwvj8naBcC3_hzFWIlzkMZAuq05__VfK3yZEyIZ0C0Lnd3Jmo4f4FR53eFxLZLZxonIIicSmhMOzEOzsLExd-xsxlf0IHXQtXN3zcx6n07Ejou-ohKAUUoRc-r0H-8kGIpY9BAqm6hyphenhyphenFyAJUiquRz0/w400-h300/IMG_2715.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7plLLcy9WAzTxkj-YvFOowdg0wncn7VEhU_njPhWhkQusqfAGNDriDQwvZT-_Htb9ADd4c-bZTpYzUM_OoBm3JnzivSEO20LX8L-mp-48WSvZax7228wtoMQJOYz_zxJR9ykNttkh3EaReNf6JlaCR_GkprxXUTiRGF1SHrPZugH012YH_3CxLRNNDeRO/s640/IMG_2716.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7plLLcy9WAzTxkj-YvFOowdg0wncn7VEhU_njPhWhkQusqfAGNDriDQwvZT-_Htb9ADd4c-bZTpYzUM_OoBm3JnzivSEO20LX8L-mp-48WSvZax7228wtoMQJOYz_zxJR9ykNttkh3EaReNf6JlaCR_GkprxXUTiRGF1SHrPZugH012YH_3CxLRNNDeRO/w400-h300/IMG_2716.jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both;">--- Took a day off from the gym, just needed it and was a workout that had muscle ups and squat snatches, these lifts do not put me closer to my goals this year while a little bit of rest does. </div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">This evening Paula and I got tickets for the opening night of <a href="https://reelrocktour.com/">Reel Rock 18</a> which always starts in Boulder then travels around the country. Been a few years since I have been to one but they are so much fun watching people do incredible things in nature.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">Here are the 4 main films of the show: <a href="https://reelrocktour.com/pages/rr18-films">https://reelrocktour.com/pages/rr18-films</a> . </div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">If you have never been to one of these shows do it... you can also order it online and watch it at home but there is something about being in the theater with others that share your passion for the outdoors. </div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">We were really bummed but we turned around on the way to Boulder due to the icy road conditions and all the other idiot drivers out there during rush hour. Was not worth it.... Guess I will be ordering it online after all.</div><div><div class="separator" style="clear: both; text-align: center;"><br /></div><div><div><b><u>Saturday: </u></b></div><div><b>8:30 AM: </b>10.7 miles w/ 1100ft of vert averaging 8:35pace. Easy run with the boys in Bailey doing what we call Mini Mags. Have not
done this route since before Hardrock last year so good to be back.
Awesome ending at the Cutthroat Cafe for breakfast afterwards. Super
chill with Don, Donnie, Jeff, and Darian in about 3-4 inches of fresh
powder on the dirt road. Lots of talk of plans this coming year along with some trash talk of course. I was honestly wrecked after this run in the afternoon. I think it is due to the running on snow in the tire tracks on the road, lot of uneven surfaces. Been a bit since I have done that and could really feel it in all the stabilizer muscles and in the achillies after the run, especially after sitting right afterwards for the hour drive home.</div></div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyks2W0kwqI2rSc1PjUCTn4YtRsNGScHEyCKBjTulw90PFwGRe6lGh0V4w5CHmxq_nBLPXqFj2xcwQ7p4NY9vLm8RCXJyzdH84EBdbIBJimbTLVrzNr3XJUqdLmcO6bSERldAQ6IIAbqNu0TI_UrGBgZ40AfhjHZ5nYBUsqF9BpIjVewd2Nst9_dRFBlOj/s640/IMG_2720.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyks2W0kwqI2rSc1PjUCTn4YtRsNGScHEyCKBjTulw90PFwGRe6lGh0V4w5CHmxq_nBLPXqFj2xcwQ7p4NY9vLm8RCXJyzdH84EBdbIBJimbTLVrzNr3XJUqdLmcO6bSERldAQ6IIAbqNu0TI_UrGBgZ40AfhjHZ5nYBUsqF9BpIjVewd2Nst9_dRFBlOj/w400-h300/IMG_2720.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZC-vUpa3n_ARuB_ucXPf9vw8SUL33gIKfQxVSjf1dTLfOojpQgpNmKiSEo0-NrX7O_7La4hVu4VYJSgpS-ttyy0yLxrQWyzTIQwOA47cwDjQufihVBDNkRN9Li0mXnbPrWtPn8kX4xRK3HZtYDSE9FqEZVdnquhVkqGGb3hhwZ-higkpTzrcGtC_3CYzo/s640/IMG_2721.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="475" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZC-vUpa3n_ARuB_ucXPf9vw8SUL33gIKfQxVSjf1dTLfOojpQgpNmKiSEo0-NrX7O_7La4hVu4VYJSgpS-ttyy0yLxrQWyzTIQwOA47cwDjQufihVBDNkRN9Li0mXnbPrWtPn8kX4xRK3HZtYDSE9FqEZVdnquhVkqGGb3hhwZ-higkpTzrcGtC_3CYzo/w298-h400/IMG_2721.jpg" width="298" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQnvHNkHgpOTM5mDRU-vfQbXy0JvWbTGb2CeUP2IyoR2gzf3vjdhAEBPsoq0z7oLzxrp1jpW4ai0mCRR0yxczx5c30Bxe5hz4I-eZQQ60K2livycTG6v2FaxBytFlMhL2-r7p0LFQri0xaAgpkTogZ0j-NFyXo2XGoGAVUQKdKl2DMMGb2FjEgIGEz1Zqx/s640/IMG_2722.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQnvHNkHgpOTM5mDRU-vfQbXy0JvWbTGb2CeUP2IyoR2gzf3vjdhAEBPsoq0z7oLzxrp1jpW4ai0mCRR0yxczx5c30Bxe5hz4I-eZQQ60K2livycTG6v2FaxBytFlMhL2-r7p0LFQri0xaAgpkTogZ0j-NFyXo2XGoGAVUQKdKl2DMMGb2FjEgIGEz1Zqx/w400-h300/IMG_2722.jpg" width="400" /></a></div><div><div class="separator" style="clear: both;"><div class="separator" style="clear: both; text-align: center;"><br /></div></div><div><div class="separator" style="clear: both;"><u style="font-weight: bold;">Sunday:</u> </div><div class="separator" style="clear: both;"><b>8 AM: </b>15.6 miles w/ 3000ft of vert averaging 9:40pace. Easy cruise from Mount Sanitas trailhead up Sunshine Canyon and back
down. Little quicker pace than last time but not much, slower coming
down though. Little worked today in the legs and energy wise for
whatever reason but got it done.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXVZsG9KYsbUItl4e84HlXzeV1CFlBfywSK_grCtheiqFZv68CrHap63pe14-Vf0IAZo0hBTVBE-xHctGhKxeUgDi4q8FXMZp0EUPSgZ5E6PqF2D9lt5Nw0KZ-HHp4Mf5cYzyI5KlfsxtIKIPpXA3tngoCLP0shJparyLS9sdcrUTcql9oVltNo-xIiWpG/s640/IMG_2724.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXVZsG9KYsbUItl4e84HlXzeV1CFlBfywSK_grCtheiqFZv68CrHap63pe14-Vf0IAZo0hBTVBE-xHctGhKxeUgDi4q8FXMZp0EUPSgZ5E6PqF2D9lt5Nw0KZ-HHp4Mf5cYzyI5KlfsxtIKIPpXA3tngoCLP0shJparyLS9sdcrUTcql9oVltNo-xIiWpG/w400-h300/IMG_2724.jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both;"><u><b>Total Weekly Numbers</b></u></div></div><br /></div></div><div class="separator" style="clear: both;">Really slacking in my recovery/stretching this week so I will need to work on that so I don't end up hurt again. Ankle/Achillies is still there but managing it for the most part. Saturday's run set it off some with the uneven footing on snow. Also let go of my diet for the most part the past 7-10 days falling off the wagon hard, need to get back on that as well. Overall a good week, most mileage I have done in a week since the 100 miler in Nov. Building time again.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj85U5_cBXFoWuAknEgZu18sOLMU6tS0EjWxniwviyzWjT-oKNnUNlFT9X6W_eiwc0yW0juf77qDCYLhsKvn8ri6flv58ns56R2B6bciBhZbD-c9Pzhyphenhyphen8pR__BNJwlRVyHF_nVT_geBh2LyThyIcJEN4JeyQbkNU-7W8z3w140UjouXFSJgx8JHmIvRb2Q3/s435/Annotation%202024-02-19%20063949.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="284" data-original-width="435" height="261" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj85U5_cBXFoWuAknEgZu18sOLMU6tS0EjWxniwviyzWjT-oKNnUNlFT9X6W_eiwc0yW0juf77qDCYLhsKvn8ri6flv58ns56R2B6bciBhZbD-c9Pzhyphenhyphen8pR__BNJwlRVyHF_nVT_geBh2LyThyIcJEN4JeyQbkNU-7W8z3w140UjouXFSJgx8JHmIvRb2Q3/w400-h261/Annotation%202024-02-19%20063949.png" width="400" /></a></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br />Shad Mikahttp://www.blogger.com/profile/15849189624822351849noreply@blogger.com0tag:blogger.com,1999:blog-7341190981011670632.post-16362214091214433782024-02-12T07:39:00.000-07:002024-02-12T07:39:02.502-07:00Feb 5th- Feb 11th<p><b> <em style="font-size: 16px;">“What good is the warmth of summer, without the cold of winter to give it sweetness.”</em><span style="font-size: 16px;"> </span><span style="font-size: 15px;">- John Steinbeck</span></b></p><p><b><span style="font-size: 15px;"><br /></span></b></p><p style="line-height: 24px; margin: 0px;"><u style="font-size: 16px;"><b>Monday:</b></u><u style="font-size: 16px;"><b> </b></u><span style="font-size: 16px;"> </span><span style="font-size: 16px;"> </span></p><div class="separator" style="clear: both;"><b>10 AM: </b>1:15 at the gym</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">Warmup: Airbike, mobility and drills<br /><br />AMRAP 20 mins: 10 rounds + 4 Chest-to-bar Pull-ups | 304 reps <br />20:00 AMRAP:<br />5 Chest-to-bar Pull-ups<br />10 Wall Balls, 20 lbs<br />15 Kettlebell Swings, 53lbs<br /><br />--then--<br /><br />15 mins of core work before I got called back to work.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">-- took the bikes to the car wash this afternoon to wash them down from yesterday. HAAA!! So epic.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjp4-G-uWnPet-vK-CojzDbO19nTVJylCuDOzyS8t2QKxZ25SFM5Txw09xRbshV1Ae58Zu3HAD474MtbkD34ME6d5TlBosTHYdi3bcWtYalrdicJm_FrBZFn19A6P7Z-PHK5XoyoYQ6K8chboIwivgrcCU81UeLU7hCj2QFJBzgLQH-yVJI8J_wUd3z6n2f/s640/IMG_2636.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjp4-G-uWnPet-vK-CojzDbO19nTVJylCuDOzyS8t2QKxZ25SFM5Txw09xRbshV1Ae58Zu3HAD474MtbkD34ME6d5TlBosTHYdi3bcWtYalrdicJm_FrBZFn19A6P7Z-PHK5XoyoYQ6K8chboIwivgrcCU81UeLU7hCj2QFJBzgLQH-yVJI8J_wUd3z6n2f/w300-h400/IMG_2636.jpg" width="300" /></a></div><div class="separator" style="clear: both;"><b><br /></b></div><div class="separator" style="clear: both;"><b>6 PM: </b>Biking (spin) 18.8 miles in 1 hour according to the bike computer. Spin class with Paula at Vasa. Trying to keep up with doing this at
least once a week. My issue is when I workout after 6pm I don't sleep
well which happened tonight, was up later than normal then up Tuesday
morning at 3am.</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;"><b style="font-size: 16px; text-decoration-line: underline;">Tuesday:</b><span style="font-size: 16px;"> </span><b style="font-size: 16px;"> </b></div><div><div style="line-height: 24px; margin: 0px;"><div class="separator" style="clear: both; text-align: left;"><b>7 AM: </b> 11 miles w/ 2200ft of vert averaging 9:30pace. Easy up and down Flagstaff road from the Ranger Station. Super chill
for the most of the run. The road was way slicker than I was expecting
to be. Even got into an argument with a driver telling me that I should not be allowed to run on the road, it is just for cars. He actually pulled over in the middle of the road (there is no shoulder) and started yelling at me. Fucking asshole....</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both;"><b>Noon: </b>1 hour at the gym</div><div class="separator" style="clear: both;">Warmup: Rowing, mobility and some drills... mostly mobility<br /><br />50-40-30-20-10: 13 mins 15 secs <br />50-40-30-20-10 reps of:<br />AbMat Sit-up<br />Row (calories)<br /><br />--no time for core work afterwards today.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><b>5 PM: </b>Walk 2 miles in 32mins... just an easy dog walk to move the joints some. Sore this afternoon.</div></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both;"><br /></div></div><div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both; text-align: center;"><div style="text-align: left;"><u><b>Wednesday:</b></u></div><div style="text-align: left;"><b>7 AM: </b>8.5 miles w/ 850ft of vert averaging 8:10pace, Easy cruise from Coalton Trailhead up the wall to HWY 128 going out and
back heading west hitting all the rolling hills. Still some icy spots
where the snow melted across the road and refroze overnight so had to be
careful but mostly clear. One of my go to routes when the trails are a
mess.</div><div style="text-align: left;"><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhckdie-tVxC90xDPJL-PMCjz05CfKKhh-geR04SLjVw-ZzVaaYa6D_9Pmhtamye4WuQp_LUDIzd1UATDCHmbbzAqkXBMVzRRisTOIkjEA8wLwgmB1pjHxP5c8OoLCt8yxDBs4b8JBXuxV5iQ4rB86YXhDXXJEDvbOGDRuwrz-PGgg-jGVdhdrZU647sqwI/s640/IMG_2639.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhckdie-tVxC90xDPJL-PMCjz05CfKKhh-geR04SLjVw-ZzVaaYa6D_9Pmhtamye4WuQp_LUDIzd1UATDCHmbbzAqkXBMVzRRisTOIkjEA8wLwgmB1pjHxP5c8OoLCt8yxDBs4b8JBXuxV5iQ4rB86YXhDXXJEDvbOGDRuwrz-PGgg-jGVdhdrZU647sqwI/w400-h300/IMG_2639.jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div><b>Noon: </b>1 hour at the gym</div><div><br /></div><div>Warmup: Airbike, mobility and drills<br /><br />5x 2 mins RemReps: 96 reps <br />5 rounds, 2 mins each, of:<br />12 Front Squats, 50% 1RM | 95 lbs<br />max rep Burpee Box Jump Overs, 24 in | 21, 20, 18, 18, and 19<br />Rest 2 mins</div></div><div style="text-align: left;"><b><br /></b></div><div style="text-align: left;"><b><br /></b></div><div style="text-align: left;"><b style="text-decoration-line: underline;">Thursday:</b> </div></div></div><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both;"> -NOTE: Weight check in: Final weigh in for the challenge at the gym was this morning. Results turned out pretty damn good. More in a separate post next week when I get back from Missoula.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><b>6:45 AM: </b>1:15 at the gym.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">Warmup: Airbike, mobility, and drills<br /><br />10 RFT: 11 mins 48 secs<br />10 rounds of:<br />10 Push-ups<br />5 1 Arm Kettlebell Push Jerk (Right Arm)s, 44 lbs<br />5 1 Arm Kettlebell Push Jerk (Left Arm)s, 44 lbs<br />10 Kettlebell Sumo Deadlift High-pulls, 44 lbs<br /><br />--then--<br /><br />20mins of core work.</div></div></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">-- Flew to Missoula right after the gym to visit Dad for the weekend. Had plans to get in an afternoon jog up there but we ended up day drinking instead. First drinks I have had since New Years. I feel every bit of those 6 cocktails I had the next this morning......</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgs-7Pr25csG_-BQMdmpjorThIjCAazeAAge_62p7iyF3m1u5ZbWUpFEcNeXENhuL-tS-penTofzlc9iAKUImdrqjFSERz_5jtCPrb_jPYiO7TroVKsIGgBwwf3zAhjk2OJYLd89tq3yCd_6WsZi1zEDpwe6DgHrB4LO3OMl5hxd6wKpLEg8tFCYegx3_Oc/s640/IMG_2091.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgs-7Pr25csG_-BQMdmpjorThIjCAazeAAge_62p7iyF3m1u5ZbWUpFEcNeXENhuL-tS-penTofzlc9iAKUImdrqjFSERz_5jtCPrb_jPYiO7TroVKsIGgBwwf3zAhjk2OJYLd89tq3yCd_6WsZi1zEDpwe6DgHrB4LO3OMl5hxd6wKpLEg8tFCYegx3_Oc/w400-h300/IMG_2091.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMLMmBs0OvWdpENhdFdAudmVWDh3iubRMAsv7oBkgMssAvC13otFt0phLTJUVYpAMqemc6POXXLCxU7MdnU0owUtzTPrk1kRKUunjOAvDBwdtd6ttGUAW68rOriostCBaZtYzEaOKroqqEHvvpiGxk4rAHwQcahGFteen1lzD0tvIA56GRnov6d_XBvJLW/s640/IMG_2646.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMLMmBs0OvWdpENhdFdAudmVWDh3iubRMAsv7oBkgMssAvC13otFt0phLTJUVYpAMqemc6POXXLCxU7MdnU0owUtzTPrk1kRKUunjOAvDBwdtd6ttGUAW68rOriostCBaZtYzEaOKroqqEHvvpiGxk4rAHwQcahGFteen1lzD0tvIA56GRnov6d_XBvJLW/w400-h300/IMG_2646.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRMxCNq1DfblSeR3ZiJ1STMmkwWw2PZSbXWvzFjWNxIjW24Fd8FzvYBvBPkqhlI5EbGppb5ghWYNS3IOAaF2uAlLNSJIdJWsoCbKRCWO54Ow7vuj73-EsYTulWFDkA_i2w7x3Lf7GrHEGD0CyCdDBObjRQrXxo9gdBm71U2jTGEIPADN1zRASwuYdpxBsY/s640/IMG_2649.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRMxCNq1DfblSeR3ZiJ1STMmkwWw2PZSbXWvzFjWNxIjW24Fd8FzvYBvBPkqhlI5EbGppb5ghWYNS3IOAaF2uAlLNSJIdJWsoCbKRCWO54Ow7vuj73-EsYTulWFDkA_i2w7x3Lf7GrHEGD0CyCdDBObjRQrXxo9gdBm71U2jTGEIPADN1zRASwuYdpxBsY/w300-h400/IMG_2649.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both;"><div style="text-align: left;"><u style="font-weight: bold;">Friday</u>:</div></div></div></div><div class="separator" style="clear: both; text-align: left;"><b>11 AM: </b>3.2 miles w/ 2000ft of vert in an hour. Easy lap of Mount Sentinel to check out the course for tomorrows race.
Steep motherfucker.. Tomorrow should be interesting. I am impressed
that the winner last year was able to keep 52mins per lap, crazy....Took about 38 mins just to reach the top which was only 1.9 miles away. Came down the shorter steeper way.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgD_LOIq7raIFt7p12pIp5ML5PCjL_n-E_3ffPMKgSysLaLJG3p_kwcYXC75P16SGpUvACTenrHc2IBnYjOLmsdDo4S-Fh0I9RL6LqKCDttsTf2CmQSk6lgtXepKIVaePcQfPtcusuBG5cJPlll-vZLxXR1yhlRPq8nc2yYuL9kFynqMvshlvsfHkDhBMP9/s640/IMG_2656.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgD_LOIq7raIFt7p12pIp5ML5PCjL_n-E_3ffPMKgSysLaLJG3p_kwcYXC75P16SGpUvACTenrHc2IBnYjOLmsdDo4S-Fh0I9RL6LqKCDttsTf2CmQSk6lgtXepKIVaePcQfPtcusuBG5cJPlll-vZLxXR1yhlRPq8nc2yYuL9kFynqMvshlvsfHkDhBMP9/w300-h400/IMG_2656.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxXRhpnL5bzm98bJWFJkoLPVjf48KZlm3jtCEj1So0ieQRy2lplTWLvGFHrfc3YX9GPaHYlYGsmiEisPhEdiZq4tMc0fC5nlu_661ivK7LPYu_aaaNbEwapGS9S_oglI-mad4ggjEvXtUGUvsZoUf7yF0KqCleClNO16miThN-Fg7baATJLBqImv8ijFfd/s640/IMG_2658.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxXRhpnL5bzm98bJWFJkoLPVjf48KZlm3jtCEj1So0ieQRy2lplTWLvGFHrfc3YX9GPaHYlYGsmiEisPhEdiZq4tMc0fC5nlu_661ivK7LPYu_aaaNbEwapGS9S_oglI-mad4ggjEvXtUGUvsZoUf7yF0KqCleClNO16miThN-Fg7baATJLBqImv8ijFfd/w400-h300/IMG_2658.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyaYMrO8HS_0KEZKm9lCcYeqoHirlW70HtQ4h5D3Dx0T1mHS3gusMnNhRI1EtYLrFTf6Jm9_InKU9rPp6yclrcimfe1KgHu5OFmJj1CbZ23tYsDnEZAdH3ccIAm1yQZ1DJUWZrUrJK-iB5N4gvZsKMwEK55-qylgCTfDU0pmUwsAbaHO1XSOg1FX4Rngn6/s640/IMG_2659.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyaYMrO8HS_0KEZKm9lCcYeqoHirlW70HtQ4h5D3Dx0T1mHS3gusMnNhRI1EtYLrFTf6Jm9_InKU9rPp6yclrcimfe1KgHu5OFmJj1CbZ23tYsDnEZAdH3ccIAm1yQZ1DJUWZrUrJK-iB5N4gvZsKMwEK55-qylgCTfDU0pmUwsAbaHO1XSOg1FX4Rngn6/w400-h300/IMG_2659.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL1BEXquNWyJJWlgJAUbTgXvIVkNIeDbB-NiA7N_T-CzMxxNTuc8aE2qp8IcZemyz3r9Tb7R_wVYEWz66GhUFHBt-NkupuBUPGwO9BWGukb1N3QTRM8bnvtBtk6UMoVGnPTWUCufQhgz_BTiju8YXhtX8jbYvDDRkvSmwmmYLt1_hR6p9WYyxAGsnuUtRJ/s640/IMG_2660.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL1BEXquNWyJJWlgJAUbTgXvIVkNIeDbB-NiA7N_T-CzMxxNTuc8aE2qp8IcZemyz3r9Tb7R_wVYEWz66GhUFHBt-NkupuBUPGwO9BWGukb1N3QTRM8bnvtBtk6UMoVGnPTWUCufQhgz_BTiju8YXhtX8jbYvDDRkvSmwmmYLt1_hR6p9WYyxAGsnuUtRJ/w400-h300/IMG_2660.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjw3qCaUq4MxkDdrF7CRdhmBrX-Sa-4PiKCkjMUSgwccZ3UuwhchmV_NW-TF8RMkjOsQf5MXe5ZTY7xXteIx5SJ6IYNU6-7ksNvPE2wTDcUR8ruaJoJc7A7Gd8Q8F8OJLiHPHBEb-a8VtUCOT7pi1FDgERspTnPE0IqsjGJBt6m86v6s4-FtmM1CnBHI7X8/s640/IMG_2661.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjw3qCaUq4MxkDdrF7CRdhmBrX-Sa-4PiKCkjMUSgwccZ3UuwhchmV_NW-TF8RMkjOsQf5MXe5ZTY7xXteIx5SJ6IYNU6-7ksNvPE2wTDcUR8ruaJoJc7A7Gd8Q8F8OJLiHPHBEb-a8VtUCOT7pi1FDgERspTnPE0IqsjGJBt6m86v6s4-FtmM1CnBHI7X8/w300-h400/IMG_2661.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwKSVaaVTJmz1VPe0paZvlIs3vUxMqDvReUyFwlQ8fKZWM4kD1KegnXH1SINJXo2kI1oG2rUZJSMq1raz1P-gBAu54_tfwKJY2TP8whoItb3lPGYFitZajARl7Irlg-EJQRsj2sXTOjK6bB-k0ZDIHr-p5h8lcH_NV6HhBfpBJGCihpUEwnVehgfXr1WKT/s640/IMG_2665.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwKSVaaVTJmz1VPe0paZvlIs3vUxMqDvReUyFwlQ8fKZWM4kD1KegnXH1SINJXo2kI1oG2rUZJSMq1raz1P-gBAu54_tfwKJY2TP8whoItb3lPGYFitZajARl7Irlg-EJQRsj2sXTOjK6bB-k0ZDIHr-p5h8lcH_NV6HhBfpBJGCihpUEwnVehgfXr1WKT/w400-h300/IMG_2665.jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div><div><div><b><u>Saturday: </u></b></div><div><b>3 PM: Running Up For Air 3 hour- Mount Sentinel </b>8.43 miles w/ 3950ft of vert in 1:55. RUFA Missoula edition. Signed up for the 3 hour race from 3pm to 6pm
since I was in town visiting dad. Fun race and super fun format they
have. Each loop is just under 2000ft of gain in 4.2 miles. The uphill
is 1.75 miles w/ 2000ft (little different route than I took yesterday) then it is a nice easy downhill single track
that is 2.5 miles so not nearly as steep and easy to bomb down with packed snow. Ended up in 4th and could
have easily taken 3rd if I would have known who was in what race. Also
had time to do a 3rd lap which also would have gotten me 3rd but had
dinner plans and the achillies was starting to ache some. I think I
will be coming back here next year for the 6 or 12 hour race. They put on a
great race. Who else wants to go next year? </div></div><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSBKZCE5yWWvtrZ7Maj4JnRwkVze7ZUG8ylS2g9ROTgjiIKX66O1Tujz-GjVWleug00iW9noDWkYlyxDdYLz0Z_9kZVu4jYR9Xu5k2MeTaHe2yDdknPMAHTCezJNEHBhzyAPX4XVjAolBS-jsifT0C-l2IoH6S5W8VUNoOGPDFeq6VgPj29w3hvZZiswhS/s640/IMG_2670.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSBKZCE5yWWvtrZ7Maj4JnRwkVze7ZUG8ylS2g9ROTgjiIKX66O1Tujz-GjVWleug00iW9noDWkYlyxDdYLz0Z_9kZVu4jYR9Xu5k2MeTaHe2yDdknPMAHTCezJNEHBhzyAPX4XVjAolBS-jsifT0C-l2IoH6S5W8VUNoOGPDFeq6VgPj29w3hvZZiswhS/w400-h300/IMG_2670.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjI21Y0bO9JcEsEKMx5tCRYyf8wBGrlFymxY_QchF-N5c9WZJlD2Hw0-WbhF8RANrVJT9atvPjn5T8GWYlgQIk_mhAwTq08wjMLXQykghvZnEpdRSl74u6k9EKavemZGfEDmzkQQG-fW3s3OopBd26n0FYF2D6Mo4CaXNiSZ65JKk5sQO6bLbFKhV8F2O8Y/s640/IMG_2678.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjI21Y0bO9JcEsEKMx5tCRYyf8wBGrlFymxY_QchF-N5c9WZJlD2Hw0-WbhF8RANrVJT9atvPjn5T8GWYlgQIk_mhAwTq08wjMLXQykghvZnEpdRSl74u6k9EKavemZGfEDmzkQQG-fW3s3OopBd26n0FYF2D6Mo4CaXNiSZ65JKk5sQO6bLbFKhV8F2O8Y/w300-h400/IMG_2678.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0MsLRtfwWh1ZZRiDvqJDAj4txgMH30EBC-3hRcOJmvA4PIiOZp60w-FHuc8d6bzfdpVrEtFj4PNbTP5W7siUDKjWzhLYptcIitKMevkao9uJxX8JlY5QglcU7PSUUaenIDutaoKVHxXv-ZbaMVOyG4nHnWX1OWJZjyTWQHr_MMS2q81bYoapxQvu0BUht/s640/IMG_2679.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0MsLRtfwWh1ZZRiDvqJDAj4txgMH30EBC-3hRcOJmvA4PIiOZp60w-FHuc8d6bzfdpVrEtFj4PNbTP5W7siUDKjWzhLYptcIitKMevkao9uJxX8JlY5QglcU7PSUUaenIDutaoKVHxXv-ZbaMVOyG4nHnWX1OWJZjyTWQHr_MMS2q81bYoapxQvu0BUht/w300-h400/IMG_2679.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeMYcN8ArRub7Z5DEl8zdZ6WQyT5ImUoh7KnVWTteA4xe3-MjoPh9cP4Z6UEJnpQCCz1LhQ-HdKxZPPv54gnCnayyPlE0sT7L-zzsDB_Atj9TJrp1biHxCy4XCbH6tIjI2KSU_dGsMxJWEzx-OfFFQ9INI4brGvA16CCkQsCrOPKO3hE1zQiCQl9gI1WcV/s1266/IMG_2122.JPEG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1266" data-original-width="585" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeMYcN8ArRub7Z5DEl8zdZ6WQyT5ImUoh7KnVWTteA4xe3-MjoPh9cP4Z6UEJnpQCCz1LhQ-HdKxZPPv54gnCnayyPlE0sT7L-zzsDB_Atj9TJrp1biHxCy4XCbH6tIjI2KSU_dGsMxJWEzx-OfFFQ9INI4brGvA16CCkQsCrOPKO3hE1zQiCQl9gI1WcV/w185-h400/IMG_2122.JPEG" width="185" /></a></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both; text-align: center;"><br /></div></div><div><div class="separator" style="clear: both;"><u style="font-weight: bold;">Sunday:</u> </div><div class="separator" style="clear: both;"><b>8 AM: </b>6.5 miles w/ 1300ft of gain averaging 11min miles. Easy walk/jog on the trails on Blue Mountain by dad's house before
heading to the airport to head home. Super chill for it took about 1.5
miles for the achillies to let go, it was super tight from yesterday's
race. When you hit 4,000ft the snow starts and was over my ankle which
made things slow going as well, first and only tracks past 4000ft.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhb80ISGgV76_Kx0Qn1wuI0weFjHEufio12BM-Ic98tY3zzQxOfEM3Hy_SxpapHkjDHAHwGzfFSxdw4KgfnCFiEQEWVGvGX3UApNXPlDOIjJPTY50TAy2vf-hyLU_r3CdRWwAHG7RdY4wfp8N7FkLhJ4oWWiKurZfi0p8oXYiFaoDPSdPEIACN3cs52-rfv/s640/IMG_2687.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhb80ISGgV76_Kx0Qn1wuI0weFjHEufio12BM-Ic98tY3zzQxOfEM3Hy_SxpapHkjDHAHwGzfFSxdw4KgfnCFiEQEWVGvGX3UApNXPlDOIjJPTY50TAy2vf-hyLU_r3CdRWwAHG7RdY4wfp8N7FkLhJ4oWWiKurZfi0p8oXYiFaoDPSdPEIACN3cs52-rfv/w400-h300/IMG_2687.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsQD9xYqmBL5YpmRJmDXvsnw56of2h3TIBj25S6G_yYzEfGzlQv-Hnr852t4-f2hEqPfEPipMNhJrO2u4NHOOE1TB3fzapiriF6sriJcIXR6fghUmVF8CwEOogBkb8B7zQQjQJYjRV-D76f2FiebMTkEb-lZPxqg-l92teOW2W26AQhjiH6tXc6vDDQoQy/s640/IMG_2690.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsQD9xYqmBL5YpmRJmDXvsnw56of2h3TIBj25S6G_yYzEfGzlQv-Hnr852t4-f2hEqPfEPipMNhJrO2u4NHOOE1TB3fzapiriF6sriJcIXR6fghUmVF8CwEOogBkb8B7zQQjQJYjRV-D76f2FiebMTkEb-lZPxqg-l92teOW2W26AQhjiH6tXc6vDDQoQy/w300-h400/IMG_2690.jpg" width="300" /></a></div><div><br /></div>--On the way home got this news.... so sad... He may have been the best chance to see the 2 hour marathon barrier broken during an official race in my lifetime. He had such a bright future in the sport. Damn it.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2ZVUdfVjV_ukiy_vnrtG2r2I1iwH9gPO97UNK_ouk6vR4Egb-giXILV-EBq0Kwas3T6Cmt6r0YR0GInunXF2cc3TwCmpGkJPG_JJR912DvApPqf6Go5y0MgwZqUIBWSO5S4lei8opT_xl8Lcjzk0fi_Mknsy8JuMnC7l3vPyB4IE2raGBUghCwhyphenhyphen22Kjd/s1266/IMG_8898.JPEG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1266" data-original-width="585" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2ZVUdfVjV_ukiy_vnrtG2r2I1iwH9gPO97UNK_ouk6vR4Egb-giXILV-EBq0Kwas3T6Cmt6r0YR0GInunXF2cc3TwCmpGkJPG_JJR912DvApPqf6Go5y0MgwZqUIBWSO5S4lei8opT_xl8Lcjzk0fi_Mknsy8JuMnC7l3vPyB4IE2raGBUghCwhyphenhyphen22Kjd/w185-h400/IMG_8898.JPEG" width="185" /></a></div><div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both;"><u><b>Total Weekly Numbers</b></u></div></div></div></div><div>Some what a down week timewise with no long run this weekend and travel but at least I got in some good vertical. Should be back to a larger week this week at home and hopefully the ankle will hold up as the miles increase. Only a few weeks until the Salida Marathon in March.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLH3q4QrDDLjhPUfmm0O2Ult9XPC-qofeNhmnm9fmhj9mZAQPi7OpNd0_UScr0b3fUbYhwtfThaT91EuZZb12BeHw4uQkjqmTROhRO6p5buX0t1gbHVH5rdcYaGL-joHv8ulLqnedMQutUF9aMjIjDIkAVoEDw8GfQheQSpwnXd_KZz70qAGbSor4poIlC/s522/Annotation%202024-02-12%20072854.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="336" data-original-width="522" height="258" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLH3q4QrDDLjhPUfmm0O2Ult9XPC-qofeNhmnm9fmhj9mZAQPi7OpNd0_UScr0b3fUbYhwtfThaT91EuZZb12BeHw4uQkjqmTROhRO6p5buX0t1gbHVH5rdcYaGL-joHv8ulLqnedMQutUF9aMjIjDIkAVoEDw8GfQheQSpwnXd_KZz70qAGbSor4poIlC/w400-h258/Annotation%202024-02-12%20072854.png" width="400" /></a></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div>Shad Mikahttp://www.blogger.com/profile/15849189624822351849noreply@blogger.com0tag:blogger.com,1999:blog-7341190981011670632.post-90974153797303716332024-02-05T07:41:00.002-07:002024-02-05T07:41:47.487-07:00Jan 29th- Feb 4th<p style="font-size: 16px; line-height: 24px; margin: 0px;">
<b><em>“Nothing is so painful to the human mind as a great and sudden change.”</em> <span style="font-size: 15px;">- Mary Shelley</span></b></p><p style="font-size: 16px; line-height: 24px; margin: 0px;"><span style="font-size: 15px;"><br /></span></p><p style="line-height: 24px; margin: 0px;"><u style="font-size: 16px;"><b>Monday:</b></u><u style="font-size: 16px;"><b> </b></u><span style="font-size: 16px;"> </span><span style="font-size: 16px;"> </span></p><div class="separator" style="clear: both;">-- Woke up sore in the legs this morning, not surprising at all as I get back to doing long runs again. Might need some hot tub time again today. Finished book number 5 this morning, Scarcity Brain. Good book, thanks for the read <a href="https://pittbrownie.blogspot.com/">JT</a>.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><b>10 AM: </b>1:22 in the gym</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">Warmup: Airbike, mobility and drills<br /><br />Front Squat 5-3-3-1-1-1 : 2190 lbs<br />Sets<br />5 Front Squats | 135 lbs<br />3 Front Squats | 155 lbs<br />3 Front Squats | 165 lbs<br />1 Front Squat | 175 lbs<br />1 Front Squat | 185 lbs<br />1 Front Squat | 195 lbs<br /><br />--Then--<br /><br />AMRAP 9 mins: 9 rounds | 171 reps <br />9:00 AMRAP:<br />9 Burpee-to-Targets, 12 in<br />10 Jumping Lunges<br /><br />--Then--<br /><br />20mins of core work, GHD situps and back extends</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><b>2 PM: </b>4 miles averaging 8:35pace. Easy shirtless jog in the 55 degree sunshine around the open space by
the house for an afternoon break from work. Some with Paula and Venus
and some solo. Awesome afternoon today! Legs are trashed between the weekend and this morning. Expected.....</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAvf2My9xTqW-zXvYorKz0LmwJ7yquPCpVgNjk4R7s3eB9lGJY4ZReWfvYZJ2UILUyOV1QQDVCqgINZNWyxIfVux1v1Ffib8QWqNiVft09fBmDUQbw4JbsFPytRy2tYnrinqvQtAhNmROTyUbva2uNfWJ4bMF9CUummd7vdUkrMHCQUWaNuvKp__g1kggb/s834/IMG_2594.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="834" data-original-width="625" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAvf2My9xTqW-zXvYorKz0LmwJ7yquPCpVgNjk4R7s3eB9lGJY4ZReWfvYZJ2UILUyOV1QQDVCqgINZNWyxIfVux1v1Ffib8QWqNiVft09fBmDUQbw4JbsFPytRy2tYnrinqvQtAhNmROTyUbva2uNfWJ4bMF9CUummd7vdUkrMHCQUWaNuvKp__g1kggb/w300-h400/IMG_2594.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: left;"><b>6 PM: </b>19.4 miles and 1 hour at spin class with Paula at Vasa, mileage is according to the computer on the bike. We are going to try to do at least one of these a week at least through the spring as cross training. Seems to help a bunch with feeling loose. Sure they will stop once I start moving up high to Fairplay to get ready for Hardrock but can't hurt until then.</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both;"><b style="font-size: 16px; text-decoration-line: underline;">Tuesday:</b><span style="font-size: 16px;"> </span><b style="font-size: 16px;"> </b></div><div><div style="line-height: 24px; margin: 0px;"><div class="separator" style="clear: both; text-align: left;"><b>10 AM: </b>1:15 at the gym.</div><div class="separator" style="clear: both; text-align: left;">Got there early to get in my core work for 20mins before class since I have meetings afterwards.<br /><br />20mins of core.<br /><br />Warmup: Airbike, mobility and drills.<br /><br />1 RF-ME / 3 mins Stations: 316 reps <br />1 round, 3 mins per station:<br />Pull-up | 56<br />Push-up | 63<br />Sit-up | 70<br />Air Squat | 127</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><b>3 PM: </b>6.3 miles w/ 500ft of vert averaging 8:30pace. Easy lap of Marshall Mesa starting and ending at Greenbelt Plateau
trailhead. Did not feel like running today so this was not what would
be called enjoyable, it was what needed to be done. Even an easy pace with HR under 140 felt hard today for whatever reason. But at least it was warm enough and sunny to go shirtless for the second day in a row.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfpQ-Fw5TMnIbgIJDDgLybWVrU0Luznr-vr58MQwxrMHwPMYqJzVxPpiXXVnMAYFxV8-B4j5h8MLfdVuUpb3hFJDQjyJoiLlxyrwSkn6wQI6ewmSavItVv6p4NVdP1d6j2A0bxNyNwX73-YsxACuqCu5i2IMM8YmsdKUeA7QgZI4YocCpzBEKoSljrFZpe/s640/IMG_2599.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfpQ-Fw5TMnIbgIJDDgLybWVrU0Luznr-vr58MQwxrMHwPMYqJzVxPpiXXVnMAYFxV8-B4j5h8MLfdVuUpb3hFJDQjyJoiLlxyrwSkn6wQI6ewmSavItVv6p4NVdP1d6j2A0bxNyNwX73-YsxACuqCu5i2IMM8YmsdKUeA7QgZI4YocCpzBEKoSljrFZpe/w400-h300/IMG_2599.jpg" width="400" /></a></div></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: left;">-- 30 mins in the sauna this evening... need to get back to this more but hard to get it warm in the garage when it has been so cold out the past week, today not so much.</div><div class="separator" style="clear: both; text-align: left;"><br /></div></div><div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both; text-align: center;"><div style="text-align: left;"><u><b>Wednesday:</b></u></div><div style="text-align: left;"><b>8:30 AM: </b>15 mins before the run.</div><div style="text-align: left;">Glute Activation Routine (2 sets):<br />How to: <a class="auto" href="https://youtu.be/6uJLKt6B71I">https://youtu.be/6uJLKt6B71I</a><br />1) Bent Knee Side Plank - 10 x 10 sec hold<br />2) Glute Bridge - 10 x 10 sec hold<br />3) Slow Motion Step-back Lunge w/ High-knee Hold - 15 each leg<br />4) Single-leg Runner's Arabesque - 15 each leg</div><div style="text-align: left;"><br /></div><div style="text-align: left;"><b>9 AM: </b>5.2 miles averaging 7:50 pace. Easy dog jog around the open space by the house with Venus. Much
quicker than I expected. Could feel the ankle (aka achillies) but was
not painful. First time under 8 min pace where it did not hurt to bad.
Progress maybe?</div><div style="text-align: left;"><div class="separator" style="clear: both; text-align: center;"><br /></div><div><b>1 PM: </b>Gravel bike 13.5 miles w/ 600ft of vert in 1:02. Easy spin on the gravel bike from the house to make sure it is all
dialed in for this weekend. Just had it all tuned up and wanted to get
it out at least once before Old Man Winter this weekend. Followed this up with a 3 min cold plunge in 40 degree water in the garage. So much harder doing the cold plunges at home than at the gym. At the gym when you get out it is 70 degree air temp since it is inside, at home not so much, more in the 40-50 degree air temp.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisfPkUQXxxb_NSy1jvmNF4Bsw4p0X2v46ToIYzi4u6NXBadqpcJosd-T_YElrNi-ii0RleGw8Q4lNiQjSjhZmse41UMgiZKCRUyse-Zc8tCl95BWRbDXLEsXOV9xQUqlUfHSZ_L-LFCqPB4CXWjJmmnxqde95RG83y5iReK81mkhEHOTdPCiVLmfeVCHE_/s640/IMG_2603.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisfPkUQXxxb_NSy1jvmNF4Bsw4p0X2v46ToIYzi4u6NXBadqpcJosd-T_YElrNi-ii0RleGw8Q4lNiQjSjhZmse41UMgiZKCRUyse-Zc8tCl95BWRbDXLEsXOV9xQUqlUfHSZ_L-LFCqPB4CXWjJmmnxqde95RG83y5iReK81mkhEHOTdPCiVLmfeVCHE_/w300-h400/IMG_2603.jpg" width="300" /></a></div><br /><div><b>5:30 PM: </b>5.6 miles averaging 7:45pace. Joined in on the Runners Roost Wednesday night Run Club this evening. Going to try and go at least once a month and needed a January showing and today was the last day of the month, cutting it close. Of course the one time I come this month Donnie and gang are not there. Not
sure what was going on with these guys pacing wise up front though, stayed right
behind the lead group of 4 since I was unsure of the route. First mile
was about 9 min pace then it dropped to a 6:20 second mile to finally settle
down at around 7:40 pace for the rest of the run. Damn youngsters! Just did the run and left afterwards not staying for the raffle. </div></div><div style="text-align: left;"><b><br /></b></div><div style="text-align: left;"><b style="text-decoration-line: underline;">Thursday:</b> </div></div></div><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both;"> -NOTE: Weight check in: Next week when the challenge ends. I did do one on Monday at the gym. I was down only 3 pounds total but my body fat was down 3%. Looking at the numbers in the last 3 weeks I have lost 6 pounds of fat and gained 3 pounds of muscle. Been an interesting month. Will be interesting what another 1.5 weeks brings to the final number. And yes I am craving ice cream and an old fashion big time right now.</div><div class="separator" style="clear: both;"><br /></div></div></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: left;"><b>10 AM: </b>1 hour at the gym</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Warmup: Rowing, mobility and drills<br /><br />FT: 10 mins 43 secs | Rx'd<br /><br />1 Deadlift, 50% 1RM | 185 lbs<br />1 Box Jump, 28 in<br />1 Rope Climb<br />2 Deadlifts, 50% 1RM | 185 lbs<br />2 Box Jumps, 28 in<br />1 Rope Climb<br />3 Deadlifts, 50% 1RM | 185 lbs<br />3 Box Jumps, 28 in<br />1 Rope Climb<br />4 Deadlifts, 50% 1RM | 185 lbs<br />4 Box Jumps, 28 in<br />1 Rope Climb<br />5 Deadlifts, 50% 1RM | 185 lbs<br />5 Box Jumps, 28 in<br />1 Rope Climb<br />6 Deadlifts, 50% 1RM | 185 lbs<br />6 Box Jumps, 28 in<br />1 Rope Climb<br />7 Deadlifts, 50% 1RM | 185 lbs<br />7 Box Jumps, 28 in<br />1 Rope Climb<br />8 Deadlifts, 50% 1RM | 185 lbs<br />8 Box Jumps, 28 in<br />1 Rope Climb<br />9 Deadlifts, 50% 1RM | 185 lbs<br />9 Box Jumps, 28 in<br />1 Rope Climb<br />10 Deadlifts, 50% 1RM | 185 lbs<br />10 Box Jumps, 28 in<br />1 Rope Climb</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">-- I LOVE ROPE CLIMBS </div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4LsBBkbMtNRbx4Uk_HvqeIB2gv7BXLatFr3-jIVObzjqGZZPgvpEOESPWMTLM1jiE6n22uoYIF19wwD1H7o62W3vIofF7pEmPDJH1oc-3NtWyd6QxQCxN4ovAJy0mvU7m8DVV6sR1BiklP5Izvpof5m7cdrf5rupORh2jFEJO3LBtOMtXwz7px33uPghU/s640/IMG_2604.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4LsBBkbMtNRbx4Uk_HvqeIB2gv7BXLatFr3-jIVObzjqGZZPgvpEOESPWMTLM1jiE6n22uoYIF19wwD1H7o62W3vIofF7pEmPDJH1oc-3NtWyd6QxQCxN4ovAJy0mvU7m8DVV6sR1BiklP5Izvpof5m7cdrf5rupORh2jFEJO3LBtOMtXwz7px33uPghU/w300-h400/IMG_2604.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: left;"><b>3 PM: </b>7.7 miles w/ 650ft of vert averaging 7:50pace. Easy with 4x15sec strides in the middle of the run. First time I have done strides in a long time. Could really feel the achillies at the faster pace but was not limping afterwards so that is a bonus. Did this over at the
Coalton Trailhead since I heard they reopened it today after being
closed for 2 months. They really smoothed out the trail heading west
from the trailhead for 2.75 miles to where the single track starts again. Not sure I am a fan or not to be honest. Makes it a lot
easier to bike for sure but at least it will run faster both on the bike
and running. Not a damn rock or rut in sight to trip or crash over anymore.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEip55yhIGV2fSHFlGc_eWmXWhjJF-qplYFuTXBJIVypQ3IJM9FvdAmOPR4pm88wUONwVXBdebwMWAimOfD5OBRMYeKavZhjgqjRwRB_RPNK5qFPMbEsXqRCayekCKsrxnrODpKjL_wUmfqbaHU9zlMxeL5ftwM0Gfj1j-RKGfjk7zN_8s6_CNDXu-sGcKeR/s640/IMG_2606.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEip55yhIGV2fSHFlGc_eWmXWhjJF-qplYFuTXBJIVypQ3IJM9FvdAmOPR4pm88wUONwVXBdebwMWAimOfD5OBRMYeKavZhjgqjRwRB_RPNK5qFPMbEsXqRCayekCKsrxnrODpKjL_wUmfqbaHU9zlMxeL5ftwM0Gfj1j-RKGfjk7zN_8s6_CNDXu-sGcKeR/w400-h300/IMG_2606.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBM395DiiECDSxYT0B-UzWETjl8-haDQKOBK3pr_FJopU0sSz1JV4e4kzzzyTCtYPLgO3-e_OhiR46RZO7Zpk0l_tbKPRj-eYNjyTuC6ZnfR3XSj7BeSfioDeFwy2z9fRd4h99L-_y8mt-0djJanYf4r8Scz_jjqnKotL3C7d5Srf1tuo0MfFdn9gpP8ZW/s640/IMG_2608.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBM395DiiECDSxYT0B-UzWETjl8-haDQKOBK3pr_FJopU0sSz1JV4e4kzzzyTCtYPLgO3-e_OhiR46RZO7Zpk0l_tbKPRj-eYNjyTuC6ZnfR3XSj7BeSfioDeFwy2z9fRd4h99L-_y8mt-0djJanYf4r8Scz_jjqnKotL3C7d5Srf1tuo0MfFdn9gpP8ZW/w400-h300/IMG_2608.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPMREU1dyoIWIB9Yz-W2xa_8b6TVvDaWs7TVL27O1fhpIiI8V1CrFHRrQXucILGdHyavWsWeyTshJI_zORPcyWW8h7vfuUTUQxL2SuGWH9VLqocMGVqo1Sq1bgcge_2L1p3Cp8ygaPtIHeZaW9l3PBPS5HBALpk2VvVd2tt0_sp1OP1zOO0gdDRiB8qghv/s640/IMG_2609.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPMREU1dyoIWIB9Yz-W2xa_8b6TVvDaWs7TVL27O1fhpIiI8V1CrFHRrQXucILGdHyavWsWeyTshJI_zORPcyWW8h7vfuUTUQxL2SuGWH9VLqocMGVqo1Sq1bgcge_2L1p3Cp8ygaPtIHeZaW9l3PBPS5HBALpk2VvVd2tt0_sp1OP1zOO0gdDRiB8qghv/w400-h300/IMG_2609.jpg" width="400" /></a></div><div class="separator" style="clear: both;"><br /></div><br /><div class="separator" style="clear: both;"><div style="text-align: left;"><u style="font-weight: bold;">Friday</u>:</div></div></div><div class="separator" style="clear: both;">This article by AJW is exactly how I am starting to feel this year. I will not walk away, having to much fun exploring both myself, the world and making memories with friends. <a href="https://www.irunfar.com/staying-in-the-game-choosing-to-stay-in-the-sport-after-ones-competitive-peak">https://www.irunfar.com/staying-in-the-game-choosing-to-stay-in-the-sport-after-ones-competitive-peak</a></div><div class="separator" style="clear: both;"><b><br /></b></div><div class="separator" style="clear: both;"><b>10 AM: </b>1 hour at the gym</div></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">Warmup: Airbike, mobility and drills<br /><br />FT: : 8 mins 6 secs <br />12 Squat Clean Thrusters, 50% 1RM | 85 lbs<br />Airbike, 1200 m<br />9 Squat Clean Thrusters, 50% 1RM | 85 lbs<br />Airbike, 1200 m<br />6 Squat Clean Thrusters, 50% 1RM | 85 lbs<br />Airbike, 1200 m<br /><br />--then--<br /><br />20mins of core work afterwards.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><b>1 PM: </b>Gravel bike 10.7 miles w/ 600ft of vert in 47mins. Gravel bike ride from the house around the crushed gravel paths in the hood. Solid easy ride today. Bike is ready to go for Sunday. Looks like it could be muddy, good times!</div><div><div class="separator" style="clear: both; text-align: center;"><br /></div><div><div><b><u>Saturday: </u></b></div><div><b>11 AM: </b>5.9 miles averaging 8:30 pace. Easy loops with Venus (the dog) around the open space by the house after
watching the Olympic Marathon Trials at GZ's house this morning. Super
chill in about 6 inches of wet new snow and it was still coming down
hard while we were out there. First and only tracks out there on the trail of course. Venus had a blast...</div></div><div><br /></div><div>Thanks for having me GZ!</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuZ_frNAuo0RSgjDg4U0PIK4nKY4p-OFsVV2nj35a6NRz64KjSpdakYY0fUnnL2KOHAIzARnevlr6BzhoK9yVnrOI6KiMQMh_2MXPiomCR544HXsGs_z0dKJ4yV1nDcwLKyVgqkpZWaHtIkGswWRO2_DBhxh06tmS-Qy3dfdnOhCaS3M8h4eFOjI9tXcLw/s640/IMG_2615.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuZ_frNAuo0RSgjDg4U0PIK4nKY4p-OFsVV2nj35a6NRz64KjSpdakYY0fUnnL2KOHAIzARnevlr6BzhoK9yVnrOI6KiMQMh_2MXPiomCR544HXsGs_z0dKJ4yV1nDcwLKyVgqkpZWaHtIkGswWRO2_DBhxh06tmS-Qy3dfdnOhCaS3M8h4eFOjI9tXcLw/w300-h400/IMG_2615.jpg" width="300" /></a></div><div><div class="separator" style="clear: both;"><div class="separator" style="clear: both; text-align: center;"><br /></div></div><div><div class="separator" style="clear: both;"><u style="font-weight: bold;">Sunday:</u> </div><div class="separator" style="clear: both;"><b>OLD MAN WINTER COMBO RACE!!!</b></div><div class="separator" style="clear: both;"><b><br /></b></div><div class="separator" style="clear: both;"><b>10:30 AM: </b>6.4 miles w/ 450ft of vert in 42:34 or 6:43pace. Old Man Winter 10K. Ran it a little harder than I planned which does
not surprise me, always do when a bib gets pinned on. More of a progression run starting 5-10 rows back and
working into it to hopefully letting the achillies warmup. The
achillies was bothering me the whole time, it never let go. Prob should
have stopped but powered through. Top 35 (fast damn times on an icy
course) in 42mins. out of over 500 people. I will take it. </div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/z2SyS3dyNmo" width="320" youtube-src-id="z2SyS3dyNmo"></iframe></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6SviYipkOy5Jw6GYBZn7TW25DWw4TXA4nE5THwRg8IXAyy1j6C0tahD04JCsX24Fa_S2HQVVSuL8o1kA4yuKG_1JHiB4p7LwnU7B67AJcWN2bNTAt3YpJMtq-tRgsZd2tBE8Ke2fjSYIkENBKAwp9esB1HPupgzDpDCOoCq4IL0mm8lPxPJJkvS3WutBB/s640/IMG_7836.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6SviYipkOy5Jw6GYBZn7TW25DWw4TXA4nE5THwRg8IXAyy1j6C0tahD04JCsX24Fa_S2HQVVSuL8o1kA4yuKG_1JHiB4p7LwnU7B67AJcWN2bNTAt3YpJMtq-tRgsZd2tBE8Ke2fjSYIkENBKAwp9esB1HPupgzDpDCOoCq4IL0mm8lPxPJJkvS3WutBB/w300-h400/IMG_7836.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4Ch89aICQ5Eju9iDyDSB-ZEJrORtqdvTbSV5X70pD_1tQ8z15NMzlmTBjxqqsdrt5SmynHcYtfaBrpRnKB7p6tUJzJ8J03ENW2g-EagqXqClVlWCDGtzWZ-tI_Rp7Ac15YNdooS80KB-ohUmlHehW1g9ZjjyeBvTmO0DYKrcARUN86sweAogkDaGPiHun/s640/IMG_7837.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4Ch89aICQ5Eju9iDyDSB-ZEJrORtqdvTbSV5X70pD_1tQ8z15NMzlmTBjxqqsdrt5SmynHcYtfaBrpRnKB7p6tUJzJ8J03ENW2g-EagqXqClVlWCDGtzWZ-tI_Rp7Ac15YNdooS80KB-ohUmlHehW1g9ZjjyeBvTmO0DYKrcARUN86sweAogkDaGPiHun/w300-h400/IMG_7837.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both;"><b>Noon: </b>Bike 31.5 miles w/ 1500ft of vert in 2:55. Old Man Winter 50K bike race.... about 45 mins after the 10k it was time
to line up for the bike race. Rode the whole way with Paula. Due to
the snow yesterday all the gravel roads north of Boulder we were riding
on had a layer of 1/2-1 inch of mud. Almost like a 31 mile muddy
cyclocross race, lol.. so much fun out there with her. We had a blast again, yes we did this last year too but without the mud. This is going to become something we will plan on doing together most years going forward. Great way to kick of the new season every year.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZir6mJXQeA_A0DbZ6GERSf68bGbs6_Z1Z1sFR3FI-P4YxrC5KBTl7WOILmGJAcqtW7p2S_UBNC3TfkE3LwjHIV7VbSW2yJvP-gA7_M4pK5jGpnb6QZSXoGH0xSPW6mS0YHH-az0fvNn4Yy7xWpXET6oZ6zODPuixMQCFzQhAVc_f41yNKhx_4gcYveRbW/s640/IMG_2621.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZir6mJXQeA_A0DbZ6GERSf68bGbs6_Z1Z1sFR3FI-P4YxrC5KBTl7WOILmGJAcqtW7p2S_UBNC3TfkE3LwjHIV7VbSW2yJvP-gA7_M4pK5jGpnb6QZSXoGH0xSPW6mS0YHH-az0fvNn4Yy7xWpXET6oZ6zODPuixMQCFzQhAVc_f41yNKhx_4gcYveRbW/w400-h300/IMG_2621.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuHyxg6P-kCnOqA1i6gYh4VR2A4AQsK7slBv4X4wp_S9_tbkw8cV7r8tJ6j_vrXaK4npQWKBJz0_UcUxyd6SDJA0YaM8vvvv4XPTLH3hNl8784_zo_T-53wfm8Gk_L1rPY-zD9JqS6ZsOecR5fxxX2L-idRvesg4ZKGVZPJHasGwF8S-KoqyvkbvZ0RdQK/s640/IMG_2622.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuHyxg6P-kCnOqA1i6gYh4VR2A4AQsK7slBv4X4wp_S9_tbkw8cV7r8tJ6j_vrXaK4npQWKBJz0_UcUxyd6SDJA0YaM8vvvv4XPTLH3hNl8784_zo_T-53wfm8Gk_L1rPY-zD9JqS6ZsOecR5fxxX2L-idRvesg4ZKGVZPJHasGwF8S-KoqyvkbvZ0RdQK/w400-h300/IMG_2622.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhY8cI_VDolwI_8_ISVNEhiOurq3TAXYL83jQfFoLc0f9_cViejD_zZQtQWCbDvb24TjHJ7GF3n7ltwZrLN-pD6MhSKAkh-L9A5gS3XjjuPnicfA5RmGBkFn0Ocu2JbzaqTtMNX8GLR0yaieHpBZkvCwz7K1Wg4jLV94UDNscw1V9ZzHLSGtVkr8Qo_i3Hg/s640/IMG_7841.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhY8cI_VDolwI_8_ISVNEhiOurq3TAXYL83jQfFoLc0f9_cViejD_zZQtQWCbDvb24TjHJ7GF3n7ltwZrLN-pD6MhSKAkh-L9A5gS3XjjuPnicfA5RmGBkFn0Ocu2JbzaqTtMNX8GLR0yaieHpBZkvCwz7K1Wg4jLV94UDNscw1V9ZzHLSGtVkr8Qo_i3Hg/w300-h400/IMG_7841.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjU0o5npdzBF5pecfmN4P6m6iNKH-oJuk7Q8LTVaLNIOTced-PGye8z01AvtYZs71RiZ0ADAtHMMP0q6EhOz0E8IGGIbR6b6GGYspNDjjeJoW2LGD9LYM7JScju-zRKwmtIW_oBCsslCUwMafHYeLK0qxPYeTtuEduHsq_wQGeLNu47sc4oioC5pV-xe_f9/s640/IMG_2623.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjU0o5npdzBF5pecfmN4P6m6iNKH-oJuk7Q8LTVaLNIOTced-PGye8z01AvtYZs71RiZ0ADAtHMMP0q6EhOz0E8IGGIbR6b6GGYspNDjjeJoW2LGD9LYM7JScju-zRKwmtIW_oBCsslCUwMafHYeLK0qxPYeTtuEduHsq_wQGeLNu47sc4oioC5pV-xe_f9/w300-h400/IMG_2623.jpg" width="300" /></a></div><div><br /></div>-- Stopped on the way home from the race to watch GZ play a bit in Boulder. What a damn good day!!!!<div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both;"><u><b>Total Weekly Numbers</b></u></div></div><div class="separator" style="clear: both; text-align: center;"><br /></div>Solid week! More bike riding than in one week than I have done in a long time. Really pissed that the achillies is acting up some again. Nothing I can't jog through but fuck it needs to go away. More adventures coming this coming week but not going to say what they are here. You will have to read next Monday. </div></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhF17Sihlso5BPbOdpgcbhoYaDV68GXtRcSsrEsXcgDDNMMZ4TbsrtrVo28i1rXyQiemfH-2ku4Zq21IVaF23OLl4SPNMGrHDpEm5sHW4MQJLlmqYH5YR8qRP5P6JJLQcLbKz6wMrJgpmv9wKbN62DalZPz-aaMAz9A1Rvp_5CkG9Pe9-ix7ohIoDqW4BbM/s528/Annotation%202024-02-05%20070503.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="343" data-original-width="528" height="260" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhF17Sihlso5BPbOdpgcbhoYaDV68GXtRcSsrEsXcgDDNMMZ4TbsrtrVo28i1rXyQiemfH-2ku4Zq21IVaF23OLl4SPNMGrHDpEm5sHW4MQJLlmqYH5YR8qRP5P6JJLQcLbKz6wMrJgpmv9wKbN62DalZPz-aaMAz9A1Rvp_5CkG9Pe9-ix7ohIoDqW4BbM/w400-h260/Annotation%202024-02-05%20070503.png" width="400" /></a></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div>Shad Mikahttp://www.blogger.com/profile/15849189624822351849noreply@blogger.com1tag:blogger.com,1999:blog-7341190981011670632.post-56820532958671717332024-01-29T07:41:00.001-07:002024-01-29T07:41:23.679-07:00Jan 22nd- 28th<p><b> <em style="font-size: 16px;">“Don't make assumptions. Find the courage to ask questions and to
express what you really want. Communicate with others as clearly as you
can to avoid misunderstandings, sadness and drama. With just this one
agreement, you can completely transform your life.”</em><span style="font-size: 16px;"> </span><span style="font-size: 15px;">- Don Miguel Ruiz</span></b></p><p style="font-size: 16px; line-height: 24px; margin: 0px;"><span style="font-size: 15px;"></span></p><p style="font-size: 16px; line-height: 24px; margin: 0px;"><br /></p><p style="line-height: 24px; margin: 0px;"><u style="font-size: 16px;"><b>Monday:</b></u><u style="font-size: 16px;"><b> </b></u><span style="font-size: 16px;"> </span><span style="font-size: 16px;"> </span></p><div class="separator" style="clear: both;">--Took the day off work today just because. I have too many vacation hours saved up and if I did not take some time off I would quit earning more vacation time. Once I hit 300 hours (yes that is 7.5 weeks) saved up I quit earning. I get 15 hours at the first of every month and currently sitting at 292 hours, so yes I needed to take a day before the end of January to get want I earned on February 1st. I have some first world problems and will have to take a bunch of days in February as well. No real plans today. Just a day to myself I guess. I was thinking of going skiing but did not get moving quickly enough this morning to make it to Eldora for uphill at 7am. Guess it will be a gym and jogging day per usual. </div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><b>10 AM: </b> 1:30 at the gym.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">Warmup: Airbike, mobility and drills<br /><br />Chipper: 11 mins 15 secs <br />50 Thrusters, 40% 1RM | 75 lbs<br />50 Toes-to-bars<br />50 Box Jumps, 24 in<br />50 Ring Push-ups<br /><br />-then-<br /><br />30 mins of core work from Dan.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><b>2 PM: </b> Walk 3 miles in 48mins. Easy dog walk around the neighborhood. Little longer than normal. Was
going to jog some today but hip joints are a little sore from yesterday
so walking it is. Followed this up with 20mins in the hot tub to loosen things even more. Much needed.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><b>6 PM: </b>Spin class with Paula at Vasa. 17.3 miles per the computer on the spin bike so I guess that is what I am going with. Plan on doing a few more of these this week to get the sit bones ready for Old Man Winter a week from Sunday.</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both;"><b style="font-size: 16px; text-decoration-line: underline;">Tuesday:</b><span style="font-size: 16px;"> </span><b style="font-size: 16px;"> </b></div><div><div style="line-height: 24px; margin: 0px;"><div class="separator" style="clear: both; text-align: left;"><b>10 AM: </b>1 hour at the gym</div><div class="separator" style="clear: both; text-align: left;">Warmup: Airbike, mobility and drills<br /><br />Hang Squat Clean : 2-2-2-2-2 : <br />Sets<br />2 Hang Squat Cleans | 135 lbs<br />2 Hang Squat Cleans | 145 lbs<br />2 Hang Squat Cleans | 155 lbs<br />2 Hang Squat Cleans | 165 lbs<br />2 Hang Squat Cleans | 175 lbs<br /><br />-then-<br /><br />AMRAP 10 mins: 212 reps<br />10:00 AMRAP:<br />10 Hang Power Cleans | 70 lbs<br />10 Front Rack Lunges | 70 lbs</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><b>2:30 PM: </b>8.1 miles averaging 7:55pace. Easy out and back on the Costco loop so mostly dirt roads the whole way.
Maybe a mile or two on concrete. Good run overall but the achillies
decided to act up again after this run. Sigh.... I am at a loss with it, been going so well the past week or two.</div></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both;"><br /></div></div><div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both; text-align: center;"><div style="text-align: left;"><u><b>Wednesday:</b></u></div><div style="text-align: left;"><b>--</b>Sad day today... found out Eric <span style="text-align: center;">Nunemaker </span>whom I worked with for 10 or so years at Medtronic passed away yesterday after losing his 2.5 year battle with cancer. He was my age and left behind 4 kids and wife. Eric, Scott and I (in the second photo below) used to go out for short runs and beers after work a lot back in the day when I first started at Medtronic. He also helped me through my divorce from Ashley in 2015 since he was a divorce lawyer with his own firm before he quit and started working at Medtronic, yes legal advice for the cost of buying him a beer, can't beat that. He quit Medtronic a few years ago and we lost track of each other over time as people do but even with that it makes me extremely sad to hear of his passing and the pain that the cancer caused the past 2.5 years for him. Hope you are no longer in pain buddy for I heard stories of your battles with cancer... Your light will be missed.... FUCK CANCER!</div><div style="text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgL8k-Bmbk49PsODWb-PSXj4YYqv3wCs2gybv3t479M1AqbKibbbaA1dwvPI0fgy6we2TN4ZtPF9Q2YBo_Bp_keipOv10fS5-qqA05U9vTkAdA00H90w1EExkjot5h6nNxvKftY09R9FpgDBiMuV6ygBuJoqkFIh13ccVHVlE0wNIjTtUAaduuaKLz4CI9w/s640/IMG_0874.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgL8k-Bmbk49PsODWb-PSXj4YYqv3wCs2gybv3t479M1AqbKibbbaA1dwvPI0fgy6we2TN4ZtPF9Q2YBo_Bp_keipOv10fS5-qqA05U9vTkAdA00H90w1EExkjot5h6nNxvKftY09R9FpgDBiMuV6ygBuJoqkFIh13ccVHVlE0wNIjTtUAaduuaKLz4CI9w/w400-h300/IMG_0874.JPG" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHF77KgdRoelmIMT1xud8eaE2sd_0gS-X52Qb3DGjthoVUR9MCx5U8u6f6UtFAYj_Of5YTLzi2EtLYA0o2aNsGS30ggobDg4gzkbUH0YLKlXrciYvlm2lRQW0o9KYOyOBGUF4U5zcEBpXqyIXqqErENJdZhXCXOVTk7F5GpIZizhV3i9jlbL3UUh3MjRoe/s640/IMG_3570.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHF77KgdRoelmIMT1xud8eaE2sd_0gS-X52Qb3DGjthoVUR9MCx5U8u6f6UtFAYj_Of5YTLzi2EtLYA0o2aNsGS30ggobDg4gzkbUH0YLKlXrciYvlm2lRQW0o9KYOyOBGUF4U5zcEBpXqyIXqqErENJdZhXCXOVTk7F5GpIZizhV3i9jlbL3UUh3MjRoe/w400-h300/IMG_3570.JPG" width="400" /></a></div></div></div><br /><div style="text-align: left;"><b>10 AM: </b>1 hour at the gym</div><div style="text-align: left;"><br /></div><div style="text-align: left;">Warmup: Airbike, mobility and drills<br /><br />40-30-20-10: 20 mins 50 secs <br />40-30-20-10 reps of:<br />Dumbbell Snatch, 25% 1RM | 35 lbs<br />Pull-up<br />Burpee<br /><br />--that was a rough one.</div><div style="text-align: left;"><div><br /></div><div><b>2:30 PM: </b>Walk 2 miles in 33mins. Dog walk around the neighborhood to take a break from the work computer.</div><div><br /></div><div><b>6 PM: </b>Bike 26 miles in 1:20ish. Spin class with Paula plus a few extra mins to get closer to the 1:30 bike ride I had planned. Mileage is based on the computer on the bike. Was going to go ride outside but the gravel bike is in the shop getting all refreshed for 2024.</div><div><br /></div></div><div style="text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEify74uLEkexErkN3meReq5bejjz1lzF2aUJTL4ItCkNoxSMnOowfF7z5owFeACkM9ZNK80BWmY06kiIrk5DEMgbHCt4wnor6Kh6tXQoZQAZ6eJ9aj1ziMfTD3D9DKR3bVyW63uPV5Z_Qxk6KaRUKKixiq-feD2_CStct8OTNurnB1zJfq3xWyzFPQi1N6E/s640/IMG_2561.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEify74uLEkexErkN3meReq5bejjz1lzF2aUJTL4ItCkNoxSMnOowfF7z5owFeACkM9ZNK80BWmY06kiIrk5DEMgbHCt4wnor6Kh6tXQoZQAZ6eJ9aj1ziMfTD3D9DKR3bVyW63uPV5Z_Qxk6KaRUKKixiq-feD2_CStct8OTNurnB1zJfq3xWyzFPQi1N6E/w300-h400/IMG_2561.jpg" width="300" /></a></div></div><div style="text-align: left;"><b style="text-decoration-line: underline;">Thursday:</b> </div></div><br /></div><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both;"> -NOTE: Weight check in: Nope..... end of the challenge in 2 weeks.</div><div class="separator" style="clear: both;"><br /></div></div></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: left;"><b>10 AM: </b>1:20 at the gym</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Got there early and spent 30 mins doing core work and PT work before class.<br /><br />Warmup: Rowing, mobility and drills<br /><br />FT: 17 mins 41 secs <br />75 Row Calories<br />21 Push Jerks, 50% 1RM | 95 lbs<br />75 Row Calories<br />15 Push Jerks, 65% 1RM | 115 lbs<br />75 Row Calories<br />9 Push Jerks, 80% 1RM | 145 lbs<br /><br />--Rough.. been a rough week at the gym so it seems.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><b>6 PM: </b>Bike 17 miles in 58mins. Spin class with Paula over at VASA again tonight. Achilles still sore
but not painful anymore so just rode at a moderate pace the whole time
with no standing up unlike the class so that I did not re-aggravate it.
Weird how when it gets aggravated a day or two of cycling I am back to
normal, getting old sucks. Back to jogging tomorrow.</div><div class="separator" style="clear: both;"><br /></div><br /><div class="separator" style="clear: both;"><div style="text-align: left;"><u style="font-weight: bold;">Friday</u>:</div></div></div><div class="separator" style="clear: both;"><b>9 AM: </b>7 miles w/ 1600ft of vert averaging 11:30 pace. Beautiful morning out there at Eldo Springs. They got about 3 inches of
snow overnight. Started at Fowler Trailhead and ran the Rattlesnake
Gulch loop. Was first tracks on the loop which is surprising since I
did not start until 9am. Anyways, thick layer of ice under the new snow
and after falling on my ass twice I basically walked the whole way down
after that. Not worth getting hurt over, my fault for not bringing
traction.</div></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1qPylyFJxcvVyjcnq3n33Ur1YVyGQi0UzLSOubTLnaV5PavOJRilf8tttw7LN3tCt5aT331N6LCVEG4SjMb4uyKN4GTHaYfeGrL71sxLn0pKynvjQjUNRbuqo08y8IEaalKKfk7snCI-_joxGrv4ZSxZAVTAfaqqj6dnOqm5fNy5DfN8ZTerwuVBvcIB1/s640/IMG_2566.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1qPylyFJxcvVyjcnq3n33Ur1YVyGQi0UzLSOubTLnaV5PavOJRilf8tttw7LN3tCt5aT331N6LCVEG4SjMb4uyKN4GTHaYfeGrL71sxLn0pKynvjQjUNRbuqo08y8IEaalKKfk7snCI-_joxGrv4ZSxZAVTAfaqqj6dnOqm5fNy5DfN8ZTerwuVBvcIB1/w400-h300/IMG_2566.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxnnzsjZMpLOnEIn4MtlfQ1ozMAkoOvtLVunNA9mDKwbFA0Czno8KKjk8PI-KGl3k73GEQ5dbxLd4g0RtsCf00XYkjpKZb6FmuP_nG6nSJE618tPZ8WRVtaZsB0hMGsVhMKmylEjHI6IBXK0igyhioyFu5bsvR0_1FR8cCfQlWaAVdaBtxXPD_stEDC5-L/s640/IMG_2567.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxnnzsjZMpLOnEIn4MtlfQ1ozMAkoOvtLVunNA9mDKwbFA0Czno8KKjk8PI-KGl3k73GEQ5dbxLd4g0RtsCf00XYkjpKZb6FmuP_nG6nSJE618tPZ8WRVtaZsB0hMGsVhMKmylEjHI6IBXK0igyhioyFu5bsvR0_1FR8cCfQlWaAVdaBtxXPD_stEDC5-L/w300-h400/IMG_2567.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrax13MSCzM-XnpsIJWYFyuqpVqzzVCf_uSxak2eSxxijIzsLDRuHR5tJqOPvrnnveMOeV-_z_iVYRD7QC6WSKzIXG2U_QMcnH4SABjZJTNvfDGdQ7bbMhvu8WTQsiWhjYmublIBtjgezszDqYrfqTX8JUaodnWQhpqlJ6hzFGI4oulrWvbfLppqVWI7CY/s640/IMG_2568.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrax13MSCzM-XnpsIJWYFyuqpVqzzVCf_uSxak2eSxxijIzsLDRuHR5tJqOPvrnnveMOeV-_z_iVYRD7QC6WSKzIXG2U_QMcnH4SABjZJTNvfDGdQ7bbMhvu8WTQsiWhjYmublIBtjgezszDqYrfqTX8JUaodnWQhpqlJ6hzFGI4oulrWvbfLppqVWI7CY/w400-h300/IMG_2568.jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div><div class="separator" style="clear: both; text-align: center;"><br /></div><div><div><b><u>Saturday: </u></b></div><div><b>9 AM: </b>1:15 at the gym.</div></div><div><br /></div><div>Warmup: Airbike, mobility and drills<br /><br />20 RFT: Partner Wods, Assault Bike Calories, Wall Balls, and Push-ups : 27 mins 26 secs | Rx'd<br />20 rounds of:<br />Partner Wod<br />10 Assault Bike Calories<br />10 Wall Balls, 20 lbs<br />10 Push-ups<br />-- with Nick<br /><br />Then some core work for 15mins.</div><div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihluE7sMP8Zc83M6blXBSmvtKrB_cvTlI6jj0ZDYW1_jfbzkURj5Jl8uy2KHCc2e1D9XYcSB1a0QUhX1SnjKBGn_tBBru2XSQXjRAMwGh7Uh39oNOflVUNCaLa3wOV4g_f20DVS_zWXa5TK9-4z6Ff21MoPFTIlW40IXoIwp_rShF4d_IxPs6RRSj4Ub7T/s548/IMG_2573.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="548" data-original-width="497" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihluE7sMP8Zc83M6blXBSmvtKrB_cvTlI6jj0ZDYW1_jfbzkURj5Jl8uy2KHCc2e1D9XYcSB1a0QUhX1SnjKBGn_tBBru2XSQXjRAMwGh7Uh39oNOflVUNCaLa3wOV4g_f20DVS_zWXa5TK9-4z6Ff21MoPFTIlW40IXoIwp_rShF4d_IxPs6RRSj4Ub7T/w363-h400/IMG_2573.jpg" width="363" /></a></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><b>11 AM: </b> 9.1 miles w/ 1400ft of vert averaging 8:30pace. Starting at King Soopers on Table Mesa in Boulder headed up to NCAR then
did a few laps from the neighborhood to the top and back to get some
vert on a very runnable road. Same run as last week but a little bit
longer and 30sec a mile faster. Paula and Venus were hiking up and down the road (bailed off the trails due to mud) while I was running. Awesome run this morning! </div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPCOHz9WcsCRF1JeVL9MUoD8zMYnBXMnHB6L0-30TTz367PgzgKZft57lmzLOrQnEN9eZ7ILkrwDFQ5GveqYQ1GFp9QGcK-YIlLHmPF3zUgN5c96HkQSYC_VblmkQ8HVS6e1OaCpT_16bQzmk3sMRV16yG3JFwyvxivvG6dpqg7fSnCyhQZ1BN-j_ySrN_/s640/IMG_2572.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPCOHz9WcsCRF1JeVL9MUoD8zMYnBXMnHB6L0-30TTz367PgzgKZft57lmzLOrQnEN9eZ7ILkrwDFQ5GveqYQ1GFp9QGcK-YIlLHmPF3zUgN5c96HkQSYC_VblmkQ8HVS6e1OaCpT_16bQzmk3sMRV16yG3JFwyvxivvG6dpqg7fSnCyhQZ1BN-j_ySrN_/w400-h300/IMG_2572.jpg" width="400" /></a></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">-- Spent the afternoon moving furniture from my house into the garage with Paula and even sold a few pieces on Facebook Marketplace. Making progress getting the house empty for renters on March 1st. While over there got the mail and got the first card of the year from <a href="https://pittbrownie.blogspot.com/">JT</a>... the cork board is already hung up at Paula's and cleaned off for the new year. First addition today. Yes I box all the postcards up every year and start fresh. And yes I keep them all in a shoe box in the closet.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgE5Sf2mbjfT_kiLFGBodRCnwPFktXA4BFX7nH9cWNkWvCY4qRk5z8_8bhFjd2PqmxXa0_xBIBu8GmJKv8t0LOVr-rIuzqZfox54iMpWr0llL7k6GvGcrinc9wRJuLulg6H_8Jt-Pc_YwGd-K710Tz_bBJ6ITYEbXz8p5FFMKi-1t_dcd164Dt121dgiooi/s640/IMG_2575.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgE5Sf2mbjfT_kiLFGBodRCnwPFktXA4BFX7nH9cWNkWvCY4qRk5z8_8bhFjd2PqmxXa0_xBIBu8GmJKv8t0LOVr-rIuzqZfox54iMpWr0llL7k6GvGcrinc9wRJuLulg6H_8Jt-Pc_YwGd-K710Tz_bBJ6ITYEbXz8p5FFMKi-1t_dcd164Dt121dgiooi/w300-h400/IMG_2575.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvxTiI_6XGg-3WSCTXtSTtTY1__-r_8Bh6aML0U1LyfwTN73fGYN6mX0_mTpHEIyOlRMFvhoIQKJH6FlCIIBboEIlscVvyvy0g4UIg4RJWFtd6XfQ5WQgZWIAm2f32W1Rmlv9FKqgKx_K9B0oqYbpa-uljFQMpbaPTTTq6e8Pp4oXKAAarhZAt8XUPThMY/s640/IMG_2579.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvxTiI_6XGg-3WSCTXtSTtTY1__-r_8Bh6aML0U1LyfwTN73fGYN6mX0_mTpHEIyOlRMFvhoIQKJH6FlCIIBboEIlscVvyvy0g4UIg4RJWFtd6XfQ5WQgZWIAm2f32W1Rmlv9FKqgKx_K9B0oqYbpa-uljFQMpbaPTTTq6e8Pp4oXKAAarhZAt8XUPThMY/w300-h400/IMG_2579.jpg" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div></div><div><div class="separator" style="clear: both;"><u style="font-weight: bold;">Sunday:</u> </div><div class="separator" style="clear: both;"><b>9 AM: </b>16.2 miles w/ 3000ft of vert averaging 9:50pace. Run up Sunshine Canyon with Donnie. The original plan was to go all the
way to Gold Hill to get a snack at the general store before heading
down but guess they are closed this week for their winter break. So we
went to the high point about a mile from town before you drop into Gold
Hill where we turned around making the run 2.5 hours that I had on my plan
verses going over. Legs are a little beat up after this run as they
were last week but not quite as bad. As I was telling Paula, this time
of year after taking a break from doing long runs for a bit it is always
a mental challenge to get back to doing them. </div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyVN4YVN0ysYTefFubgb7LibQ6-di7bmgfx7LcJwdnil3J8cFdKjDw5th0r3JKoYq6YVm7e4MTpoE16i8zir9qd5FnhFQyahWbMJXeUq9kLeczGsdB1EYR8zj3WY3jgxesOqovDEjZ6olK-HmKz2Zh_DW9QVq74KI4DgVveVo05a5fXNjGpncvcJNuc3p-/s640/IMG_2582.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyVN4YVN0ysYTefFubgb7LibQ6-di7bmgfx7LcJwdnil3J8cFdKjDw5th0r3JKoYq6YVm7e4MTpoE16i8zir9qd5FnhFQyahWbMJXeUq9kLeczGsdB1EYR8zj3WY3jgxesOqovDEjZ6olK-HmKz2Zh_DW9QVq74KI4DgVveVo05a5fXNjGpncvcJNuc3p-/w400-h300/IMG_2582.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgln2DWz19K9bDqFAzUevKU4X0PvpGPIhOTlQA-Zy57Yf-fw70V59ocnaBebhdlY_q6__kLi53-AulB4nHIfAeUg4W5eCmd04fDCgtYZvKmNY3wjsj0SSAfffQRnhbTOv1MtifRLkLsbGV5GUFXfEQQU9UorqK5n8OGUCHqcZ-Ou2XU4vLTHWhPLvyyzuuz/s640/IMG_2584.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgln2DWz19K9bDqFAzUevKU4X0PvpGPIhOTlQA-Zy57Yf-fw70V59ocnaBebhdlY_q6__kLi53-AulB4nHIfAeUg4W5eCmd04fDCgtYZvKmNY3wjsj0SSAfffQRnhbTOv1MtifRLkLsbGV5GUFXfEQQU9UorqK5n8OGUCHqcZ-Ou2XU4vLTHWhPLvyyzuuz/w400-h300/IMG_2584.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijNI-RgNu6gz5wwcEXFlTmJ6hS3csyZ-t43y28xBLn5b5OEFXiUEL9l4zsDKB2nTWmIhNt_3rOrdFKHrYiqX9sw597CV53d0Av7T5e-jkh0JeFFRa0xbwxcjjgkvmT_ciZWqDw_cqN_1fZZRMHimgjzjT5C5IQELHNzWo_2n6RGt6wJwSlOxgbbfjuUQCS/s640/IMG_9963.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijNI-RgNu6gz5wwcEXFlTmJ6hS3csyZ-t43y28xBLn5b5OEFXiUEL9l4zsDKB2nTWmIhNt_3rOrdFKHrYiqX9sw597CV53d0Av7T5e-jkh0JeFFRa0xbwxcjjgkvmT_ciZWqDw_cqN_1fZZRMHimgjzjT5C5IQELHNzWo_2n6RGt6wJwSlOxgbbfjuUQCS/w400-h300/IMG_9963.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both;">-- Jumping in the hot tub after long runs always helps too.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7rJ8uX-ETLG-SYYkK8G3IwuF7Blz3CvWyM0xnW0IW1Hu2TPSCGZw7gzqCKORmejUipcaqZ8mJMCoRFBQy_UWNczXN47ylfTOHPWJQNxnzElKR5UCvbcza_SAtSaBHmnSeQM7aEL0MljOQIpwsckR3JymVyvW9NFCXNTzuC-HTbGCK_1UE2_fAlZHoQTE8/s640/IMG_7795.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7rJ8uX-ETLG-SYYkK8G3IwuF7Blz3CvWyM0xnW0IW1Hu2TPSCGZw7gzqCKORmejUipcaqZ8mJMCoRFBQy_UWNczXN47ylfTOHPWJQNxnzElKR5UCvbcza_SAtSaBHmnSeQM7aEL0MljOQIpwsckR3JymVyvW9NFCXNTzuC-HTbGCK_1UE2_fAlZHoQTE8/w300-h400/IMG_7795.jpg" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both;"><u><b>Total Weekly Numbers</b></u></div></div><br /></div></div><div class="separator" style="clear: both;">Solid week overall considering I took Wednesday and Thursday off from running due to a sore achillies again. Should be a little bit of a lower week this week due to having <a href="https://www.oldmanwinterrally.com/">Old Man Winter </a>run/bike on Sunday. Little bit of a taper week even though I am doing it for fun and not all in on racing it hard, especially the bike.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQ_JnXlSXn9JIpFrSVBA24uZSScUBMMsHRVldY9KzWgsxWI1NrxZSS7qJdKQgmzMkaBKLgh6PqZVlkIhpnmjy3OQ4KCY_LAJ-_UXdNYfwO3npBYA99R8Wh4jWb2zu6Rot4Ubx_4ApahZCT8RvP7Yd2xsjb1La5kJQvZYQaBzA6P0gXH7RCzJpkftrqX58H/s511/Annotation%202024-01-29%20072820.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="307" data-original-width="511" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQ_JnXlSXn9JIpFrSVBA24uZSScUBMMsHRVldY9KzWgsxWI1NrxZSS7qJdKQgmzMkaBKLgh6PqZVlkIhpnmjy3OQ4KCY_LAJ-_UXdNYfwO3npBYA99R8Wh4jWb2zu6Rot4Ubx_4ApahZCT8RvP7Yd2xsjb1La5kJQvZYQaBzA6P0gXH7RCzJpkftrqX58H/w400-h240/Annotation%202024-01-29%20072820.png" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div>Shad Mikahttp://www.blogger.com/profile/15849189624822351849noreply@blogger.com0tag:blogger.com,1999:blog-7341190981011670632.post-57899186411869632692024-01-22T06:55:00.000-07:002024-01-22T06:55:10.776-07:00Jan 15th- Jan 21th<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHhBgFu-z87OF4hMdtP3GLx3vQryMa_rNOH3DlhGK7Bb8l57Sf4uPFHvBQ6xtMZHiNtlRbdNj7OrSoTzNGamhfsWw8h187mf59uQ4D3V2umTSeNl9RoeqWw7xTiN9sDxtMCjy4qC0H49xFjIHF3mwjV7OsM0ZPrGCghzsmLJt4MbIQTWDbxXIg96S-k4UU/s640/IMG_2524.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="350" data-original-width="640" height="219" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHhBgFu-z87OF4hMdtP3GLx3vQryMa_rNOH3DlhGK7Bb8l57Sf4uPFHvBQ6xtMZHiNtlRbdNj7OrSoTzNGamhfsWw8h187mf59uQ4D3V2umTSeNl9RoeqWw7xTiN9sDxtMCjy4qC0H49xFjIHF3mwjV7OsM0ZPrGCghzsmLJt4MbIQTWDbxXIg96S-k4UU/w400-h219/IMG_2524.jpg" width="400" /></a></div><div><br /></div>Quote from the book <a href="https://www.amazon.com/Outlive-Longevity-Peter-Attia-MD/dp/0593236599">Outlive by Peter Attia</a> that the challenge I am doing until mid Feb. Applies to me 100%...<div><br /></div><div><p style="font-size: 16px; line-height: 24px; margin: 0px;">
<b><em>“Snow brings a special quality with it — the power to stop life as you know it dead in its tracks.”</em> <span style="font-size: 15px;">- Nancy Hatch Woodward</span></b></p><div><br /><p style="line-height: 24px; margin: 0px;"><u style="font-size: 16px;"><b>Monday:</b></u><u style="font-size: 16px;"><b> </b></u><span style="font-size: 16px;"> </span><span style="font-size: 16px;"> </span></p><div class="separator" style="clear: both;">-- Another minus 0 day here on the front range. Should be the last one this week and looks like we should be back to normal tomorrow. One more day of jogging inside hopefully. Of course with it being MLK day there is no work so at least I have NFL playoff games to watch all day today. Think that is a first for MLK day, don't ever remember there being games on today.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><b>10 AM: </b>1 hour at the gym.</div><div class="separator" style="clear: both;">Warmup: Rowing, mobility and drills</div><div class="separator" style="clear: both;"><br />Row 250 m TT : 43.6 secs <br />Intervals<br />Row, 250 m | 0:43.6<br /><br />-then-<br /><br />7x 1:30 RemReps: 120 reps<br />7 rounds, 1:30 each, of:<br />20 Row Calories<br />max rep Bench Press, 50% 1RM | 95 lbs | 26, 21, 17, 15, 13, 14, and 14<br />Rest 1:30</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><b>2 PM: </b> 7.5 miles averaging 8min pace. Easy run on the treadmill yet again at VASA this afternoon. Super chill just moving the legs. 15 mins in the sauna afterwards since I was there already.</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;"><b>6 PM: </b>1 hour indoor biking, about 18 mile according to the computer on the bike. Spin class with Paula again this evening. Hip flexors are shot after
being on the treadmill so much and indoor biking the past few days
during this cold spell but I will get over it.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both;"><b style="font-size: 16px; text-decoration-line: underline;">Tuesday:</b><span style="font-size: 16px;"> </span><b style="font-size: 16px;"> </b></div><div><div style="line-height: 24px; margin: 0px;"><div class="separator" style="clear: both; text-align: left;">--Finished book number 2 of the year. The book Outlive that I talked about in last weeks post and the quote above.</div><div class="separator" style="clear: both; text-align: left;"><b>1 PM: </b>7.1 miles averaging 8:15pace. Easy out and back on the Costco loop with Donnie. Wind was a bitch this
afternoon with about 30-40mph gust but it was not the worst wind Donnie
and I have done on this route but close. Good to be running outside again and off the damn treadmill.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgonnrDtCme2oxVSOuZ_QPTcLyYVV69jaUYzZXDjvazhjm1VScOdMAOQHpB0eijVVKKcNmNp680Zc7peWt0IiKAa9WtzdiwPGFEVOu9GH0j1rgjq4MULX1IpUA6BOxVn1vrQ7WTOP5VNEv_naIxwnQEiEV3T0ijN3iUsVy70gzaHybJtTWx0RTk26qnzlVa/s640/IMG_2529.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgonnrDtCme2oxVSOuZ_QPTcLyYVV69jaUYzZXDjvazhjm1VScOdMAOQHpB0eijVVKKcNmNp680Zc7peWt0IiKAa9WtzdiwPGFEVOu9GH0j1rgjq4MULX1IpUA6BOxVn1vrQ7WTOP5VNEv_naIxwnQEiEV3T0ijN3iUsVy70gzaHybJtTWx0RTk26qnzlVa/w400-h300/IMG_2529.jpg" width="400" /></a></div></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both;"><br /></div></div><div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both; text-align: center;"><div style="text-align: left;"><u><b>Wednesday:</b></u></div><div style="text-align: left;"><b>10 AM: </b>1:20 in the gym</div><div style="text-align: left;"><br /></div><div style="text-align: left;"><div>Warmup: Rowing, mobility and drills<br /><br />Thruster 9-9-6-6-3-3 : 4080 lbs<br />Sets<br />9 Thrusters | 95 lbs<br />9 Thrusters | 105 lbs<br />6 Thrusters | 115 lbs<br />6 Thrusters | 125 lbs<br />3 Thrusters | 135 lbs<br />3 Thrusters | 145 lbs<br /><br />-then-<br /><br />AMRAP 7 mins: 4 rounds + 10 Thrusters + 2 Bar Facing Burpees<br />7:00 AMRAP:<br />10 Thrusters, 40% 1RM | 65 lbs<br />10 Bar Facing Burpees<br /><br />-then-<br /><br />20mins of core work that Dan gave me with a 3 min cold plunge as well.</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div><br /></div></div><div style="text-align: left;"><b style="text-decoration-line: underline;">Thursday:</b> </div></div></div><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both;"> -NOTE: Weight check in: Nope, see last week. Next weigh in will be at the end of the challenge in Feb.</div><div class="separator" style="clear: both;"><br /></div></div></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: left;"><b>10 AM: </b>1:30 at the gym</div><div class="separator" style="clear: both; text-align: left;">Warmup: Airbike, mobility and drills<br /><br />10 RFT: 11 mins 40 secs<br />10 rounds of:<br />10 Assault Bike Calories<br />5 Clean & Jerks, 55% 1RM | 105 lbs<br /><br />-then-<br /><br />20mins of core work from Dan. Here is what I did today to show an example.<br /><br />3 Sets:<br />10/10 ATG Split Squat (lower front foot)<br />10 BB Seated Good Morning (add weight as needed)<br /><br />4 Sets: <br />20 GHD Sit ups <br />20 GHD Hip Extensions</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">--3 min cold plunge afterwards</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><u style="font-weight: bold;">Friday</u>:</div></div><div class="separator" style="clear: both;"><b>10 AM: </b>1:30 at the gym</div></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">Glute Activation Routine (2 sets):<br />How to: <a class="auto" href="https://youtu.be/6uJLKt6B71I">https://youtu.be/6uJLKt6B71I</a><br />1) Bent Knee Side Plank - 10 x 10 sec hold<br />2) Glute Bridge - 10 x 10 sec hold<br />3) Slow Motion Step-back Lunge w/ High-knee Hold - 15 each leg<br />4) Single-leg Runner's Arabesque - 15 each leg</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">Warmup: Rowing, mobility and drills<br /><br />5 RFT: 15 mins 28 secs <br />5 rounds of:<br />2 Rope Climbs, 15 ft<br />20 GHD Sit-ups<br />20 Box Jumps, 24 in<br /><br />-then-<br />3 Sets:<br />10/10 ATG Split Squat (lower front foot)<br />10 BB Seated Good Morning- 55lbs<br /><br />3 Sets: <br />50m Suitcase Carry, AHAP (each side) - 53lbs<br />20 Russian Twist (add weight as needed) - 26lbs</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">-- finished with a 3 min cold plunge</div><br /><div class="separator" style="clear: both;"><b>2:30 PM: </b>8.8 miles w/ 1700ft of vert averaging 10:15pace. Parked at Eben Fine park and ran over to do 2 laps of Anemone and back.
Usually Anemone melts pretty quickly for it gets lots of sun but today
was pretty snow packed and ice so just took my time since I did not
bring traction today. Awesome afternoon trail jog.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfI8L6aZphs_Q0u2zEEfW5Vg_XS7I3cAEdf1Ul3HnXKQGBWNC3IxgDdwvfWaidle3I6-SSeDHdrA0KvcOFtx09DtOQ5VyNnraF__QcJk-ble6zvHdxEglUWQWtKSY0pK2lsuZgsvpzkZTdkgM9-z0wnrkgyWC_oqtCSsdXBHbvlbggU1Hrv2ITqe1UVsR-/s640/IMG_2539.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfI8L6aZphs_Q0u2zEEfW5Vg_XS7I3cAEdf1Ul3HnXKQGBWNC3IxgDdwvfWaidle3I6-SSeDHdrA0KvcOFtx09DtOQ5VyNnraF__QcJk-ble6zvHdxEglUWQWtKSY0pK2lsuZgsvpzkZTdkgM9-z0wnrkgyWC_oqtCSsdXBHbvlbggU1Hrv2ITqe1UVsR-/w400-h300/IMG_2539.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiZkRrpkUKMKIYoTvvvPRRDHR-Y6j6AFRi28XSGA4gEvzmh5wXj3fIpWAWuf_qXHLimJm9jERKLYZu-8yW3SeE7zLFM1fWOq8bzDxwQZRluQLjazMWrXqyu5h0IL3mI9QAMIuEDK2MYlno_Eiu0odSL_Ppdr-jMlwUOqYAIgj7dfX2Fuf0ZrF_hOYHuRC3/s640/IMG_2542.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiZkRrpkUKMKIYoTvvvPRRDHR-Y6j6AFRi28XSGA4gEvzmh5wXj3fIpWAWuf_qXHLimJm9jERKLYZu-8yW3SeE7zLFM1fWOq8bzDxwQZRluQLjazMWrXqyu5h0IL3mI9QAMIuEDK2MYlno_Eiu0odSL_Ppdr-jMlwUOqYAIgj7dfX2Fuf0ZrF_hOYHuRC3/w400-h300/IMG_2542.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZIz3OYQgAG161Xi06GXOHwCIvFWFaMWlNgMu4wTfR5IYcJ2uNQdEQYPvJHNU8FK5nTsjW-u1omrvTH-xPQe7F_ZEJYCQLEgjMUxZVUQwAkXBFEaGFVCVd1wdz7YnOAFdseA941Ty9u-5q1uZlPKsaWTnTrn5-pD_WshPV_AscUFOJWn1sDUeTuexwOr2y/s640/IMG_2543.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZIz3OYQgAG161Xi06GXOHwCIvFWFaMWlNgMu4wTfR5IYcJ2uNQdEQYPvJHNU8FK5nTsjW-u1omrvTH-xPQe7F_ZEJYCQLEgjMUxZVUQwAkXBFEaGFVCVd1wdz7YnOAFdseA941Ty9u-5q1uZlPKsaWTnTrn5-pD_WshPV_AscUFOJWn1sDUeTuexwOr2y/w400-h300/IMG_2543.jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div><div><div><b><u>Saturday: </u></b></div><div><b>9 AM: </b>1 hour at the gym.</div></div><div><br /></div><div>Warmup: Rowing, mobility and drills<br /><br />20 RFT: Partner Wods,: 27 mins 15 secs <br />20 rounds of:<br />Partner Wod<br />5 Devil Press, 50% 1RM | 35 lbs<br />Suitcase Lunge, 10 m | 35 lbs<br />1 Wall Walk<br />Suitcase Lunge, 10 m | 35 lbs<br /><br />--with Beth</div><div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><b>11 AM: </b>8.2 miles w/ 1400ft of vert averaging 8:50pace. Run from King Soopers in Boulder up to NCAR then back down to the start
of the neighborhood then back up to NCAR and back to the car. Wanted to
get in some vert without dealing with icy trails again. Legs of course
were smashed from all the lunges at the gym just before the run. Good
times...</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAd9vBgmeBDGfXY3VWQvB-kOw9gqqpr8PMFA-rW_ZfF8Lc8TA6t3lLEfmk9PTrAaBdRde_Xz1QMEIbo_2Y2sSBOBdBmliZEIeZ2-X9TWheGFSzoaRO0R_qDED8IyGpX1IInE1TYV99MEcXLlyLC0F4d00R7nmHPLS-pd-sB46mRyACQG26ufYy6neRcWVJ/s640/IMG_2545.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAd9vBgmeBDGfXY3VWQvB-kOw9gqqpr8PMFA-rW_ZfF8Lc8TA6t3lLEfmk9PTrAaBdRde_Xz1QMEIbo_2Y2sSBOBdBmliZEIeZ2-X9TWheGFSzoaRO0R_qDED8IyGpX1IInE1TYV99MEcXLlyLC0F4d00R7nmHPLS-pd-sB46mRyACQG26ufYy6neRcWVJ/w400-h300/IMG_2545.jpg" width="400" /></a></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both; text-align: center;"><br /></div></div><div><div class="separator" style="clear: both;"><u style="font-weight: bold;">Sunday:</u> </div><div class="separator" style="clear: both;"><b>9 AM: </b>16.1 miles w/ 1200ft of vert averaging 8:20pace. Run with GZ and Donnie from Costco in Superior to NCAR in Boulder and
back. This was my go to run to get ready for Boston back in the day and
was showing Donnie a good training route for he is running Boston this
year. The rolling hills on Marshall road on the way back when you are
tired from climbing and bombing down NCAR are perfect to get ready for
the hills of Boston. I was hurting some after this jog, been a bit
since I have gone this far, few months or so. Anyways awesome run today
with even more awesome people.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKFIytP1f8PeIgHXVTU1VfRVt2yLyjyTMcZN4wYFtADG6halBtElYLyKpdqMFroVeYgsk7XNIbAsY7pC-F0GqRz8p8MGKTamIjSv4INVkjzRkC2oao1fc-tbxQhV2HJggnERZDfQjc2k4pruihBIhM7ZtPFzw3UbGXB5ANSUL3KRgybatz1t0H6VHnEa2M/s640/IMG_9945.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKFIytP1f8PeIgHXVTU1VfRVt2yLyjyTMcZN4wYFtADG6halBtElYLyKpdqMFroVeYgsk7XNIbAsY7pC-F0GqRz8p8MGKTamIjSv4INVkjzRkC2oao1fc-tbxQhV2HJggnERZDfQjc2k4pruihBIhM7ZtPFzw3UbGXB5ANSUL3KRgybatz1t0H6VHnEa2M/w400-h300/IMG_9945.jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both;"><u><b>Total Weekly Numbers</b></u></div></div><br /></div></div><div>Not a bad week but not quite what I wanted. Struggled a lot Tuesday through Thursday with my energy levels and only did 1 workout per day on those days which smashed me verses the normal 2 I had planned. Missed the gym on Tuesday and running/biking on Wednesday and Thursday so the mileage was lower than I had planned. Oh well.... figured it out and increased my calories which helped a lot but took a few days to take effect. Trying to diet to lose some weight and train at the same time is Fucking Hard....</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgByWeUAWds5eqdeqrnG6UjGpTIokOsnoKVZ_hjSvy6FBusyAlaN3i6aqBf-Kt2tfjiQg_efv2eOfBjSqcczVtFo2teOMbRhzdPs6NwwMntB9TcDiIzMUyUTR1F1qYxU7nqMJAkdaApP5ZmH0G6gfJUrf-5l4PuuR5CR7Dk7vmHAyZh2DML0aal7b_qUgpU/s507/Annotation%202024-01-22%20064923.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="326" data-original-width="507" height="258" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgByWeUAWds5eqdeqrnG6UjGpTIokOsnoKVZ_hjSvy6FBusyAlaN3i6aqBf-Kt2tfjiQg_efv2eOfBjSqcczVtFo2teOMbRhzdPs6NwwMntB9TcDiIzMUyUTR1F1qYxU7nqMJAkdaApP5ZmH0G6gfJUrf-5l4PuuR5CR7Dk7vmHAyZh2DML0aal7b_qUgpU/w400-h258/Annotation%202024-01-22%20064923.png" width="400" /></a></div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjohw_ZvDf-PdFdQXzI4wTmucz7bo5HuD-mnUiWzOsvdnqqqH75MNmI2cv56eiAskx8m-PerW7htAW10Q2qBA99NNEH2PnKGFLeCssCtnbBpwtF5oHLfliJTyD1pJApxe6nSET7B7RMye4s2p9xmtKl-Dj0KdcEhiHs-ErrAP5wlC1LtF9JzJXMyVYbs6ej/s640/IMG_2552.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjohw_ZvDf-PdFdQXzI4wTmucz7bo5HuD-mnUiWzOsvdnqqqH75MNmI2cv56eiAskx8m-PerW7htAW10Q2qBA99NNEH2PnKGFLeCssCtnbBpwtF5oHLfliJTyD1pJApxe6nSET7B7RMye4s2p9xmtKl-Dj0KdcEhiHs-ErrAP5wlC1LtF9JzJXMyVYbs6ej/w300-h400/IMG_2552.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div></div></div>Shad Mikahttp://www.blogger.com/profile/15849189624822351849noreply@blogger.com0tag:blogger.com,1999:blog-7341190981011670632.post-6874794057685627792024-01-15T07:35:00.000-07:002024-01-15T07:35:05.760-07:00Jan 8th- Jan 14th<p><i><b>"Whiskey's a good medicine. It keeps your muscles tender." - Richard Overton, 1906-2018</b></i></p><p style="font-size: 16px; line-height: 24px; margin: 0px;"><span style="font-size: 15px;"></span></p><p style="font-size: 16px; line-height: 24px; margin: 0px;">Quote from the book below "Outlive".</p><p style="font-size: 16px; line-height: 24px; margin: 0px;"><br /></p><p style="line-height: 24px; margin: 0px;"><u style="font-size: 16px;"><b>Monday:</b></u><u style="font-size: 16px;"><b> </b></u><span style="font-size: 16px;"> </span><span style="font-size: 16px;"> </span></p><div class="separator" style="clear: both;">So starting a gym challenge today all based on the book <a href="https://www.amazon.com/Outlive-Longevity-Peter-Attia-MD/dp/0593236599">Outlive by Peter Attia</a>. Basically we are tracking food with the goal of hitting a certain amount of protein a day and cutting out all added sugar in the diet. Of course there is a certain amount of times per week to exercise which is never a problem and a requirement of 30mins in the sauna and 11 mins of cold plunge per week along with a few other things. Needless to say this is the heaviest weight I have started the month of January in as long as I can remember so I have some work cut out for me to get back on track for 2024. But at least I am carrying more muscle than years past so there is a positive there. You can see the trend from the past 4 years on my body weight and body fat % on the sheet below. </div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL-ZrIHhG9rCFOnlfSZKl0JerRINA-G4NzY5Mb0_iGg3_k-EvP86YeyDzNYGCgVMfOIpODO-5Pxo15z-gmrqO6D1FT5hDjbiZMLN5qDL5Lv_fwASu7HGqjkKNR79lg8iBC2DzoxAFy8UmB0ckbroONSRZGVzezBryI1xIU7iP9Tp9rNjjsem3S8MufUjIE/s831/Annotation%202024-01-08%20070714.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="831" data-original-width="629" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL-ZrIHhG9rCFOnlfSZKl0JerRINA-G4NzY5Mb0_iGg3_k-EvP86YeyDzNYGCgVMfOIpODO-5Pxo15z-gmrqO6D1FT5hDjbiZMLN5qDL5Lv_fwASu7HGqjkKNR79lg8iBC2DzoxAFy8UmB0ckbroONSRZGVzezBryI1xIU7iP9Tp9rNjjsem3S8MufUjIE/w485-h640/Annotation%202024-01-08%20070714.png" width="485" /></a></div><div class="separator" style="clear: both;"><b><br /></b></div><div class="separator" style="clear: both;"><b>10 AM: </b>1 hour at the gym.</div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;">Warmup: Airbike, mobility and drills</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">DT : 4 mins 12 secs </div><div class="separator" style="clear: both;">5 rounds of:</div><div class="separator" style="clear: both;">12 Deadlifts, 95 lbs</div><div class="separator" style="clear: both;">9 Hang Power Cleans, 95 lbs</div><div class="separator" style="clear: both;">6 Push Jerks, 95 lbs</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">-- then 15mins of core work from Dan.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><b>3 PM: </b>Walk 3 miles in 46mins. Dog walk around the hood with Venus. Was going to jog but legs are sore and wanted to give them a day off from running.</div></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both;"><b style="font-size: 16px; text-decoration-line: underline;">Tuesday:</b><span style="font-size: 16px;"> </span><b style="font-size: 16px;"> </b></div><div><div style="line-height: 24px; margin: 0px;"><div class="separator" style="clear: both; text-align: left;"><b>9:30 AM: </b>7.5 miles averaging 7:55 pace. Easy mileage doing loops at the open space next to the house in between
meetings this morning. Was the best way for me to get out, did not have
time to drive to Boulder to the trails today.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both;"><b>Noon: </b>Over an hour at the gym.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">Warmup: Airbike, mobility and drills<br /><br />AMReps 20 mins (1,2,3,...): 81 reps | 8's + 9 reps<br />AMReps in 20 mins:<br />1x [ 1 Strict Burpee + 1 Toes-to-bar + 1 Chest-to-bar Pull-up ]<br />1 Assault Bike, 150 m<br />2x [ 1 Strict Burpee + 1 Toes-to-bar + 1 Chest-to-bar Pull-up ]<br />2 Assault Bikes, 150 m<br />3x [ 1 Strict Burpee + 1 Toes-to-bar + 1 Chest-to-bar Pull-up ]<br />3 Assault Bikes, 150 m<br />4x [ 1 Strict Burpee + 1 Toes-to-bar + 1 Chest-to-bar Pull-up ]<br />4 Assault Bikes, 150 m<br />5x [ 1 Strict Burpee + 1 Toes-to-bar + 1 Chest-to-bar Pull-up ]<br />5 Assault Bikes, 150 m<br />6x [ 1 Strict Burpee + 1 Toes-to-bar + 1 Chest-to-bar Pull-up ]<br />6 Assault Bikes, 150 m<br />7x [ 1 Strict Burpee + 1 Toes-to-bar + 1 Chest-to-bar Pull-up ]<br />7 Assault Bikes, 150 m<br />8x [ 1 Strict Burpee + 1 Toes-to-bar + 1 Chest-to-bar Pull-up ]<br />8 Assault Bikes, 150 m<br />9x [ 1 Strict Burpee + 1 Toes-to-bar + 1 Chest-to-bar Pull-up ]<br />0 Assault Bikes, 150 m<br /><br />- then- <br /><br />15 mins of core work that Dan gave me to do.</div><div class="separator" style="clear: both;"><br /></div></div><div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both; text-align: center;"><div style="text-align: left;"><u><b>Wednesday:</b></u></div><div style="text-align: left;"><b>10 AM: </b>1 hour in the gym</div><div style="text-align: left;"><br /></div><div style="text-align: left;">Warmup: Rowing, mobility and drills<br /><br />21-18-15-12-9-6-3: 8 mins 50 secs <br />21-18-15-12-9-6-3 reps of:<br />Row Calorie<br />Dumbbell Thruster, 40% 1RM | 30 lbs<br /><br />-Should have gone heavier but this is 40% <br /><br />-then-<br /><br />Reverse Hyper : 15-15-15 : <br />Sets<br />15 Reverse Hypers | 100 lbs<br />15 Reverse Hypers | 100 lbs<br />15 Reverse Hypers | 100 lbs</div><div style="text-align: left;"><div class="separator" style="clear: both; text-align: center;"><br /></div><div><b>2:30 PM: </b>6.4 miles w/ 1700ft of vert averaging 11min pace. Run on the Mesa Trail from NCAR heading north and looping back to NCAR.
Super windy out today with 40mph gust and trail was ice from the small
snow we got a few days ago which all means it was slow going but got it
done.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHsCQuidLH5eoqQ7dgYSs-xVLafPT3o_p2TjcRkemkKyXuzlq-ymGxu2CQBBd6DAoCgYB6jnamLk6XGsS7ZwsURVW8m0L-JPUUoFX_pTCz2oo5Fx27_YwFZju0_E7fz12YMPZ_JaZj0lFLh7wg-Ym_P_gSwTqtXmwCrFMQETht72G_JAYB4cIaNTAxEweV/s640/IMG_2504.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHsCQuidLH5eoqQ7dgYSs-xVLafPT3o_p2TjcRkemkKyXuzlq-ymGxu2CQBBd6DAoCgYB6jnamLk6XGsS7ZwsURVW8m0L-JPUUoFX_pTCz2oo5Fx27_YwFZju0_E7fz12YMPZ_JaZj0lFLh7wg-Ym_P_gSwTqtXmwCrFMQETht72G_JAYB4cIaNTAxEweV/w400-h300/IMG_2504.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-asxsbYyvV7TBbaLYQZFqNVGXKSz7jJnk3441mImE-U8WHebVI4j-XbSY_FlmVY4Bp5F4CR1LGepY5hGzvd52mS-eipHL-rrWg-v1YIriFIAFe94td7il18j-_xvUTJgQEdwFvbfA_1Pv7SJSbDslQp_Bs6Bwy27Hiz3g8UFf-lDnu_C6rgj6ychEimR0/s640/IMG_2505.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-asxsbYyvV7TBbaLYQZFqNVGXKSz7jJnk3441mImE-U8WHebVI4j-XbSY_FlmVY4Bp5F4CR1LGepY5hGzvd52mS-eipHL-rrWg-v1YIriFIAFe94td7il18j-_xvUTJgQEdwFvbfA_1Pv7SJSbDslQp_Bs6Bwy27Hiz3g8UFf-lDnu_C6rgj6ychEimR0/w400-h300/IMG_2505.jpg" width="400" /></a></div><div><b style="text-decoration-line: underline;">Thursday:</b> </div></div></div></div><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both;"> -NOTE: Weight check in: see Monday's entry. </div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><b>8 AM: </b>8.5 miles w/ 1400ft of vert averaging 9:50 pace. Easy mileage from the Fowler Trailhead around Goshawk and Springbrook
twice. Just chilling, jogging with some walking to keep the heart rate
down. There was about 3 inches of snow to slog through on most of this
route. Great morning out there!</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeTuaE5sa24Ff7kSssUQv5HwrVTUxiKc0psb_I3629Uqual5_YLSA7UyoyqAhZFtl46yFxmzUkO3r6arjYEOiIgYCs1eQ1M5FnOfXNqWXXJP41sas3yzZhdTsG3e9w4279YjM_AQ0HqLJvr8jo9CyA06NjpVzVv5sajsTTiDUvPNwtHm9cP49Trg1zzj_s/s640/IMG_2507.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeTuaE5sa24Ff7kSssUQv5HwrVTUxiKc0psb_I3629Uqual5_YLSA7UyoyqAhZFtl46yFxmzUkO3r6arjYEOiIgYCs1eQ1M5FnOfXNqWXXJP41sas3yzZhdTsG3e9w4279YjM_AQ0HqLJvr8jo9CyA06NjpVzVv5sajsTTiDUvPNwtHm9cP49Trg1zzj_s/w400-h300/IMG_2507.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizeq74PBop6seFep-hE4nU9hFKn944r26x7Ya0tpXQw2DmiXLDftTi6YNY6qMLLSOt6dv8WADsmcVJyQ9tAlKYGBIoBlBkoLrQ-tJSQAHdcBgRs5oxb5AlUSuLxa1oaaH4nsed8MrHWzWYF8UsFSQjUz_8wuXebL-s4wsWaHG8jAXL1T4SBmncZVPGPtYh/s640/IMG_2508.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizeq74PBop6seFep-hE4nU9hFKn944r26x7Ya0tpXQw2DmiXLDftTi6YNY6qMLLSOt6dv8WADsmcVJyQ9tAlKYGBIoBlBkoLrQ-tJSQAHdcBgRs5oxb5AlUSuLxa1oaaH4nsed8MrHWzWYF8UsFSQjUz_8wuXebL-s4wsWaHG8jAXL1T4SBmncZVPGPtYh/w400-h300/IMG_2508.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both;"><b>4 PM: </b>1 hour at the gym</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">Warmup: Airbike, mobility and drills<br /><br />Back Squat : 10-10-7-7-4-4 : <br />Sets<br />10 Back Squats | 155 lbs<br />10 Back Squats | 165 lbs<br />7 Back Squats | 175 lbs<br />7 Back Squats | 180 lbs<br />4 Back Squats | 185 lbs<br />4 Back Squats | 190 lbs<br /><br />-then-<br /><br />AMReps 10 mins: 97 reps <br />AMReps in 10 mins:<br />Burpee Box Step Over, 24 in | 97 reps</div></div></div><div class="separator" style="clear: both; text-align: center;"><br /><div class="separator" style="clear: both;"><div style="text-align: left;"><u style="font-weight: bold;">Friday</u>:</div></div></div><div class="separator" style="clear: both;"><b>10 AM: </b>1 hour at the gym</div></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">Warmup: Airbike, mobility and drills<br /><br />3 RFT: 8 mins 50 secs <br />3 rounds of:<br />10 Shoulder Press, 60% 1RM | 75 lbs<br />Handstand Hold, 20 secs<br />10 Overhead Lunges | 75 lbs<br />L-Sit Hold, 20 secs</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both;"><b>2 PM: </b>9.1 miles w/ 2000ft of vert averaging 10:20pace. Easy running from the South Mesa Trailhead. Just out making up the
route as I went along. Nice tacky snow on most of the trails which was
really nice overall. Most of the run was on the Mesa trail with a few
side options on the way out. </div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHP1J6VNIOUS_T63tWaP8p_zmQYQLoHIhJL_ko3ZR8QBPYEebrrjh4nVWAQyNWsNK9vRYIYgtcW-R3c1vlfnRWEdv7VfXZyh7g52fwKqaUMgivUBhXR1BUjbpkek-zNUNh6vi4ziNz5-mNhgGo_Ex0K2YKD3y2ZbW_vLQfbJBYjauCUFLg-Ml7ScizYoE9/s640/IMG_2511.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHP1J6VNIOUS_T63tWaP8p_zmQYQLoHIhJL_ko3ZR8QBPYEebrrjh4nVWAQyNWsNK9vRYIYgtcW-R3c1vlfnRWEdv7VfXZyh7g52fwKqaUMgivUBhXR1BUjbpkek-zNUNh6vi4ziNz5-mNhgGo_Ex0K2YKD3y2ZbW_vLQfbJBYjauCUFLg-Ml7ScizYoE9/w400-h300/IMG_2511.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkp_D17c_WGdEC40ESPPzXKlvbMXpPb8E4RSgHwDhr8cRxRn7yb7uB_a1nSvLHNx-Itwe7rBAJ4IlFWMbRulPlQEHAtQpwHX64dBrg0__6dXpkXg9DCEQxzf3bLIFr0qEejrTTa-7X73HfGAaWOsrrRqDqrhx3LBthyphenhyphenKXGY2AVNM8mxQZ0cVBf0kpeZR2T/s640/IMG_2512.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkp_D17c_WGdEC40ESPPzXKlvbMXpPb8E4RSgHwDhr8cRxRn7yb7uB_a1nSvLHNx-Itwe7rBAJ4IlFWMbRulPlQEHAtQpwHX64dBrg0__6dXpkXg9DCEQxzf3bLIFr0qEejrTTa-7X73HfGAaWOsrrRqDqrhx3LBthyphenhyphenKXGY2AVNM8mxQZ0cVBf0kpeZR2T/w300-h400/IMG_2512.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both;"><b>4 PM: </b>3 mile dog walk... had to get her out because not going to be able to take her the next 3 days with the temps they are forecasting. It will be to cold for this swamp dog.</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div><div class="separator" style="clear: both; text-align: center;"><br /></div><div><div><b><u>Saturday: </u></b></div><div><b>9 AM: </b>1:40 at the gym- spent more time at the gym this morning due to it being -11 degrees this morning.</div></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3pl4Pf6gPnnTX7o3EGbIBE9O4q2g6LTllA7y2MMELTJW6ggjw4l00nkQz6T_JHDhXI4qHiuQUdnpOOE6E5M1901Ezq7tauXbJvmVTUCLw5vmotZ13W60YXk7iCZjlV4YIesV9JVAAMtXNzmL3oJgKT5WW_Nev2gslNWc_BbyqUItviEymqBAMuECw1FDJ/s640/IMG_2515.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3pl4Pf6gPnnTX7o3EGbIBE9O4q2g6LTllA7y2MMELTJW6ggjw4l00nkQz6T_JHDhXI4qHiuQUdnpOOE6E5M1901Ezq7tauXbJvmVTUCLw5vmotZ13W60YXk7iCZjlV4YIesV9JVAAMtXNzmL3oJgKT5WW_Nev2gslNWc_BbyqUItviEymqBAMuECw1FDJ/w300-h400/IMG_2515.jpg" width="300" /></a></div><br /><div>Warmup: Rowing, Airbike, mobility and drills</div><div><br />FT: Partner Wods, : 32 mins 27 secs <br />Partner Wod<br />Partner 1 Complete<br />Row, 1000 m<br />Partner 2 Complete<br />Assault Bike, 2400 m<br />-- then --<br />10 rounds of:<br />8 cal skierg<br />30 Kettlebell Swings, 53 lbs<br />8 cal skierg<br />-- then --<br />Partner 1 Complete<br />Assault Bike, 2400 m<br />Partner 2 Complete<br />Row, 1000 m<br /><br />-then-<br /><br />20-30mins of core work and a 3 min cold plunge afterwards.</div><div><br /></div><div><b>3 PM: </b> 7.5 miles averaging 8 min pace on the treadmill. Easy miles on the treadmill at VASA due to the fact that it is -5
degrees out this afternoon. Did not feel like breathing hard in that
cold of temps. This weekend will be just about maintaining until the
weather goes back to normal.</div><div><br /></div><div>Followed this up with 30mins in the sauna at the gym since I was already there.</div><div><div class="separator" style="clear: both;"><div class="separator" style="clear: both; text-align: center;"><br /></div></div><div><div class="separator" style="clear: both;"><u style="font-weight: bold;">Sunday:</u> </div><div class="separator" style="clear: both;">--Still minus 10 degrees this morning so will be another what can I do at the gym today. Not Crossfit for they are not open on Sundays but VASA which is basically a 24hour gym rebranded.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><b>9:30 AM: </b>Over an hour in spin class, about 18 miles or so. Spin class at VASA with Paula. Been years since I have done a spin
class. Used to do them all the time and had fun today. Might try and
go to one once a week or so just to change things up a little and help get ready for Old Man Winter race in 3 weeks which is a 10k run followed by a 50K ride, we will
see.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfacl8poF8R2Fvu0wFqERvpncLffKhVnyJPOGNDEoYLemMJWY3Scg29uPv7XczXtjCQSY-OFLqiHvb6fLmxUnHAQtPiIV6brOpz3atT-ehWj09APuiny43FCQuVOvz4sGC2jXC4VY9rJsyC68n4zWW7r7dVjW7qXA8WGxW4OZaLYv17QCn1ZhGV6OO7tK9/s640/IMG_2520.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfacl8poF8R2Fvu0wFqERvpncLffKhVnyJPOGNDEoYLemMJWY3Scg29uPv7XczXtjCQSY-OFLqiHvb6fLmxUnHAQtPiIV6brOpz3atT-ehWj09APuiny43FCQuVOvz4sGC2jXC4VY9rJsyC68n4zWW7r7dVjW7qXA8WGxW4OZaLYv17QCn1ZhGV6OO7tK9/w300-h400/IMG_2520.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0h2YWP9zjBzx7rNXfOxQyZFzLKCv3v0LXlffPie-JTv5mSj9wAB3XUp8i6YXrVKhV9pPMeXTqWDmj_kxHQjnx2fqHJvey9AHXsbBh8hAm4vH0llH834OF2HzW29oC0did2Bb6uqKOt8T2XgtyTnxW_GWT3Y0IUaavAerbJDrea_M1di27xklpJOt1eC40/s640/IMG_7695.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0h2YWP9zjBzx7rNXfOxQyZFzLKCv3v0LXlffPie-JTv5mSj9wAB3XUp8i6YXrVKhV9pPMeXTqWDmj_kxHQjnx2fqHJvey9AHXsbBh8hAm4vH0llH834OF2HzW29oC0did2Bb6uqKOt8T2XgtyTnxW_GWT3Y0IUaavAerbJDrea_M1di27xklpJOt1eC40/w300-h400/IMG_7695.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both;"><b>11 AM: </b> 8.2 miles averaging 7:35pace. Right after spin class. Started easy and after 30mins started to
increase the speed until the last 10 mins or so were about 6:50pace.
Little bit of a progression run.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">Followed this up with a 5 mins in Red Light Therapy for recovery. This was really cool. I have a small unit at home that does a single spot which I use all the time on my Achilles but to see and use a whole body one was new.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_2EO4JC8Y464pHs1G0wdCZ-3_A9IeFch7q16zdhmaf0wV4YOzOnCUBcl_QtJ0mOr5Tz-b3plvrvOGGQ6XbCLU8lqKziHK_PzMYrKIlSDgE8FZ6CcleC71XDnI2wZ7p-SSpxBQfutQoXimcKa1ZJEc4b7GlruVOkCW6ba0PQj3fe69Rct-aBR87K29T0Ax/s640/IMG_7697.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_2EO4JC8Y464pHs1G0wdCZ-3_A9IeFch7q16zdhmaf0wV4YOzOnCUBcl_QtJ0mOr5Tz-b3plvrvOGGQ6XbCLU8lqKziHK_PzMYrKIlSDgE8FZ6CcleC71XDnI2wZ7p-SSpxBQfutQoXimcKa1ZJEc4b7GlruVOkCW6ba0PQj3fe69Rct-aBR87K29T0Ax/w300-h400/IMG_7697.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCMSHdWrDrFAqQ_XDiU72w1xZehgr7jeiBECAssd4xDUhhWP0pkYHo18orsy9209Nth2A7aia0ufTprVRXspEMoUbtIS-Bv83h4r6tkVKLO-E6-nvH_nFb3GQOeZ2pe_McRitExznSBERubeKGbmHR0WmZU52TSuHNqVXuMmgd34yzYGXSxtRrXW9xNERf/s640/IMG_7698.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCMSHdWrDrFAqQ_XDiU72w1xZehgr7jeiBECAssd4xDUhhWP0pkYHo18orsy9209Nth2A7aia0ufTprVRXspEMoUbtIS-Bv83h4r6tkVKLO-E6-nvH_nFb3GQOeZ2pe_McRitExznSBERubeKGbmHR0WmZU52TSuHNqVXuMmgd34yzYGXSxtRrXW9xNERf/w300-h400/IMG_7698.jpg" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both;"><u><b>Total Weekly Numbers</b></u></div></div></div></div><div><br /></div><div>Solid week overall. Would have liked to have ran more miles over the weekend but not willing to put my lungs out there when it is below 0 degrees. Just did not seem productive to me. Forecast says it starts to get back to normal temps on Tuesday so one more day on the treadmill.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcaA_JB5uFly6YusHQo4LSM-lpGoyN6FzEO2lWrhvycE0XjM8rtKBsrOJ9KSItnShc6g24sq6OtQqWRVHZhTynNOo4QTq1hZrT-eZQeiqnSz3lWj4rLuKo7J8s9CN0a5_6GlGQU9uK4F40rVnnMa60ZYNTNHzKw9UqGZjhhX2dr7toi2_fkfgd7ff66GXD/s515/Annotation%202024-01-15%20071554.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="347" data-original-width="515" height="270" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcaA_JB5uFly6YusHQo4LSM-lpGoyN6FzEO2lWrhvycE0XjM8rtKBsrOJ9KSItnShc6g24sq6OtQqWRVHZhTynNOo4QTq1hZrT-eZQeiqnSz3lWj4rLuKo7J8s9CN0a5_6GlGQU9uK4F40rVnnMa60ZYNTNHzKw9UqGZjhhX2dr7toi2_fkfgd7ff66GXD/w400-h270/Annotation%202024-01-15%20071554.png" width="400" /></a></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div>Shad Mikahttp://www.blogger.com/profile/15849189624822351849noreply@blogger.com0tag:blogger.com,1999:blog-7341190981011670632.post-74170913121086672832024-01-08T07:01:00.001-07:002024-01-08T07:01:29.968-07:00Jan 1st- Jan 7th<p><b><em style="font-size: 16px;">“There's nothing wrong with dreaming big, just as long as you understand you need to put in hard work to make things happen. Also, it's key to have the right people around you to help and support you.”</em><span style="font-size: 16px;"> </span><span style="font-size: 15px;">- Annie Thorisdottir</span></b></p><p><span style="font-size: 15px;"></span></p><p style="font-size: 16px; line-height: 24px; margin: 0px;"><u><b>Monday:</b></u><u><b> </b></u><span> </span><span> </span></p><div class="separator" style="clear: both;">-- Woke up this morning to a text from Don asking if I pulled the trigger... so I did. Signed up for 100 mile run number 2 this year. <a href="https://aravaiparunning.com/network/javelinajundred/">Javelina Jundred in Phoenix </a>in Oct. </div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><b>10 AM: </b>5.9 miles averaging 7:45pace. This includes the warmup and cooldown with the Resolute Runner 5K in the middle. Started the race about in the middle of the field of 400 people so that I would not start to fast. Wanted to work into it so not to shock the achilles to bad. First mile was the slowest but worked my way to 9th place overall and 2nd in my age group with a 20:21. Sure I could have gone under 20 easily I think if I would have started up front and wore the carbon shoes but that was not the goal. The only goal was to get in a good workout without blowing up the achilles again. </div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">Spent the rest of the afternoon at the Colorado Tap House bringing in the New Years with some of Paula's friends and celebrating one of her best friend's birthday.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjU6I6pTmM0gH9vC9lL20KLBsyq6iTCWyH2w2aKD8d94Ud9vI2lScTrwroFj7KxoLv6BAIP9_svWOeDCApzz6H8zqwuYkKjoVnk_ZLWQYG5AELnIoa0feB_ss7soPeYyTPJEzFcnCd8_gWVqHIdCxRjIHtRTvYtT33P5q7GYGV__t7QPaKm08m3doCFRqwz/s640/IMG_2474.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="579" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjU6I6pTmM0gH9vC9lL20KLBsyq6iTCWyH2w2aKD8d94Ud9vI2lScTrwroFj7KxoLv6BAIP9_svWOeDCApzz6H8zqwuYkKjoVnk_ZLWQYG5AELnIoa0feB_ss7soPeYyTPJEzFcnCd8_gWVqHIdCxRjIHtRTvYtT33P5q7GYGV__t7QPaKm08m3doCFRqwz/w363-h400/IMG_2474.jpg" width="363" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5KQC0lhuIMOuUQk-BOxdnjfZE5EMxVZjdrO57rZy9lTQhaac5pep5qTYVs6ZVuOnmWa02ag3Cr80LOIJBjIstyV5NNTN13ylXYmnnNvKtK-yMMIUGuWr5i366_gr3wC-Cyza1gGVvRBILBXT5l0EPc_vKH7AdDd5lyc1n2666M7xq3wtKyqkvtGqwghi0/s640/IMG_2472.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5KQC0lhuIMOuUQk-BOxdnjfZE5EMxVZjdrO57rZy9lTQhaac5pep5qTYVs6ZVuOnmWa02ag3Cr80LOIJBjIstyV5NNTN13ylXYmnnNvKtK-yMMIUGuWr5i366_gr3wC-Cyza1gGVvRBILBXT5l0EPc_vKH7AdDd5lyc1n2666M7xq3wtKyqkvtGqwghi0/w300-h400/IMG_2472.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyNZgDii5sgVKfl8S5yH94wDvq-ujRKn0IGlpdqfIqj5TIFu1DOJB7AIcVePm4H1_ilwbmgsWvTlqr1GXaDibpfDS1T3e8H9jxXWFrSW-GW9psiarEHVo0VRMPM2-hW_KeY_VW6AMqlR6a2N3YIKAY7xUM3-k3QI9mAIty_7uUyHoQ05IScnuQYrHLEYBN/s640/IMG_2473.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyNZgDii5sgVKfl8S5yH94wDvq-ujRKn0IGlpdqfIqj5TIFu1DOJB7AIcVePm4H1_ilwbmgsWvTlqr1GXaDibpfDS1T3e8H9jxXWFrSW-GW9psiarEHVo0VRMPM2-hW_KeY_VW6AMqlR6a2N3YIKAY7xUM3-k3QI9mAIty_7uUyHoQ05IScnuQYrHLEYBN/w300-h400/IMG_2473.jpg" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both;"><b style="font-size: 16px; text-decoration-line: underline;">Tuesday:</b><span style="font-size: 16px;"> </span><b style="font-size: 16px;"> </b></div><div><div style="line-height: 24px; margin: 0px;"><div class="separator" style="clear: both;">Another surprised postcard in the mail... Dated last month so that was the last one of 2023. Can't wait to see where the ones from 2024 will be coming from. Thanks <a href="https://pittbrownie.blogspot.com/">JT</a>!</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhe3BaeMoUWunnzAxXzRl5QgnRdN53AOU8NBknHb7WoUqhZea9u7VgaWad8lVZow8SDUk-5PGIllfqOYH8TkmFHlVxO-je38wVk9d0Xt7whxLmfgDQ4SlVpMKPtxVL7yj2OR9oWTzF4YudZFIen-6w2bFniVk0M0xdMbZWhggsvm1KohqQX2BsowL08ILVD/s640/IMG_2475.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhe3BaeMoUWunnzAxXzRl5QgnRdN53AOU8NBknHb7WoUqhZea9u7VgaWad8lVZow8SDUk-5PGIllfqOYH8TkmFHlVxO-je38wVk9d0Xt7whxLmfgDQ4SlVpMKPtxVL7yj2OR9oWTzF4YudZFIen-6w2bFniVk0M0xdMbZWhggsvm1KohqQX2BsowL08ILVD/w300-h400/IMG_2475.jpg" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both;"><b>9:30 AM: </b>6.75 miles averaging 7:55pace. Easy loop of the Costco loop coming back on the single track. This is
becoming a favorite loop. Little bit of everything from road, dirt
road, and single track. This is the loop I did last Friday that set off my achilles again so since it settled down wanted to see if it would get aggravated again or not. </div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjINPnXyfMLSLiNq2o5sQUIXq860oIVa4Z92tM9UtbgeE-mL01XT45H8ZZ1_PU-2Zgr29qA9aUw6RKlfA87_WHe9GEEoEzXD9XGf6lzpPNvOV_-9sMBuCQQTXnzHnEINligSlligKnztvAWuBSEVXU3qdtHJNJdf-kFjEhATwshg0xqyOlcEV_rHTEHT5ky/s640/IMG_2476.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjINPnXyfMLSLiNq2o5sQUIXq860oIVa4Z92tM9UtbgeE-mL01XT45H8ZZ1_PU-2Zgr29qA9aUw6RKlfA87_WHe9GEEoEzXD9XGf6lzpPNvOV_-9sMBuCQQTXnzHnEINligSlligKnztvAWuBSEVXU3qdtHJNJdf-kFjEhATwshg0xqyOlcEV_rHTEHT5ky/w400-h300/IMG_2476.jpg" width="400" /></a></div><div class="separator" style="clear: both;"><b><br /></b></div><div class="separator" style="clear: both;"><b>Noon: </b>1 hour at the gym</div><div class="separator" style="clear: both;">Warmup: Airbike, mobility and drills<br /><br />AMRAP 15 mins: 9 rounds + 10 Wall Balls + 1 Toes-to-bar | 281 reps <br />15:00 AMRAP:<br />10 Wall Balls, 20 lbs, 10 ft<br />10 Toes-to-bars<br />10 Box Step-ups, 24 in</div></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both;"><br /></div></div><div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both; text-align: center;"><div style="text-align: left;"><u><b>Wednesday:</b></u></div><div style="text-align: left;"><b>10 AM: </b>1 hour at the gym</div><div style="text-align: left;"><div>Warmup: Airbike, mobility and drills</div><div><br /></div><div>4x AMRAP 4 mins: 10.576 rounds</div><div>4x 4:00 AMRAP:</div><div>3 Hang Power Cleans | 85 lbs</div><div>6 Push Jerks, 50% 1RM | 85 lbs</div><div>9 Lateral Burpee Over Bars</div><div>12 Pull-ups</div><div>Resting 2 mins between each AMRAP.</div></div><div style="text-align: left;"><div class="separator" style="clear: both; text-align: center;"><br /></div><div><b>2 PM: </b>9.5 miles w/ 1600ft of vert averaging 10min pace. Big loop from Bear Canyon trail head up Skunk Canyon across the Mesa
Trail then down Bluebell to the neighborhood and roads back to the car.
Such an awesome loop and will be doing this more until the upper trails
melt out more, I hate dealing with ice and there was not that much on
these trails.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSvLtTh9zl59ItgRRNiwjMOwjDPT4ceEsnIfE-BPpabYkuz2UkFTlRg4KhDuefA7S1zZYb7u7BXlBvrDt4rkNB60fAcYZ8G1L384MPXNc7Kvzx6tZmIesgRNrxMi-AH3wyK4yEFoLGgPvqmbbGXMoOHmO9QbMXgwcS1YBKoXXgGzQwmtb2n2CjSjdvoy5u/s640/IMG_2479.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSvLtTh9zl59ItgRRNiwjMOwjDPT4ceEsnIfE-BPpabYkuz2UkFTlRg4KhDuefA7S1zZYb7u7BXlBvrDt4rkNB60fAcYZ8G1L384MPXNc7Kvzx6tZmIesgRNrxMi-AH3wyK4yEFoLGgPvqmbbGXMoOHmO9QbMXgwcS1YBKoXXgGzQwmtb2n2CjSjdvoy5u/w400-h300/IMG_2479.jpg" width="400" /></a></div><div><b style="text-decoration-line: underline;">Thursday:</b> </div></div></div></div><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both;"> -NOTE: Weight check in: Forgot again.... was to worried about getting out the door to get to Dawn Patrol at Eldora by 5:45am.</div></div></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: left;"><b><br /></b></div><div class="separator" style="clear: both; text-align: left;"><b>7 AM: </b>Skimo 4 miles w/ 2000ft of vert in 1:10. 2 uphill laps this morning for Dawn Patrol. Super chill today but was
still making good time. Been on the old skis for 2 times this year now and
think I have my feet under me so breaking out the new skimo skis the
next time. Should be a shit show. LOL</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghTndp61qvd07xpzdRLwimkUg8VWALOfMjjXzaguOSnuIzDOwSTLmCvs2ExDjH0DH1_GSiCxNZK6Swkfw-kO8QqU5pv4nuepkBmj9DSSASJtNx_jMSbpJOuVEjsFtNAXXd9POuG0biMBNpExw4Qc9G1Ik6eiQB4dViKGoURs7lZ2_8Mp-3FMIyR0SAYHR6/s640/IMG_2482.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghTndp61qvd07xpzdRLwimkUg8VWALOfMjjXzaguOSnuIzDOwSTLmCvs2ExDjH0DH1_GSiCxNZK6Swkfw-kO8QqU5pv4nuepkBmj9DSSASJtNx_jMSbpJOuVEjsFtNAXXd9POuG0biMBNpExw4Qc9G1Ik6eiQB4dViKGoURs7lZ2_8Mp-3FMIyR0SAYHR6/w400-h300/IMG_2482.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOru6_rRboybGVv87ahZtwdJFha7xMFLrwWLw3pZlbA3Nqp-zZX8SMSnOFpWRtnAfp_nK7WiovaTA8KBVRDi3tXaGYtNuW4WSymaP2nAewK3EeF9OmlKuj9YrcQJVJo8zwzr4RqZs_k30V394LhucmGmfWYff-V3BetJ-yyzOMlBQii-jAC_7VJkmk0BAt/s640/IMG_2483.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOru6_rRboybGVv87ahZtwdJFha7xMFLrwWLw3pZlbA3Nqp-zZX8SMSnOFpWRtnAfp_nK7WiovaTA8KBVRDi3tXaGYtNuW4WSymaP2nAewK3EeF9OmlKuj9YrcQJVJo8zwzr4RqZs_k30V394LhucmGmfWYff-V3BetJ-yyzOMlBQii-jAC_7VJkmk0BAt/w400-h300/IMG_2483.jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div style="text-align: left;"><b>10 AM: </b>1 hour at the gym</div><div style="text-align: left;"><br /></div><div style="text-align: left;">Warmup: Rowing, mobility and drills<br /><br />AMRAP 8 mins:10 rounds | 40 reps <br />8:00 AMRAP:<br />2 Wall Walks<br />2 Deadlifts, 70% 1RM | 245 lbs<br /><br />-4 min rest<br /><br />AMRAP 8 mins: 12 rounds + 8 Push-ups + 2 Deadlifts | 154 reps <br />8:00 AMRAP:<br />8 Push-ups<br />4 Deadlifts, 60% 1RM | 225 lbs<br /><br />--then 20mins of core work from Dan.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><b>3 PM: </b>Walk 2.7 miles in 43mins. Afternoon dog walk to flush out the legs and move some. Skipped a run this afternoon, tired.</div><br /><div class="separator" style="clear: both;"><div style="text-align: left;"><u style="font-weight: bold;">Friday</u>:</div></div></div><div class="separator" style="clear: both;"><b>9 AM: </b>8.1 miles w/ 1700ft of vert averaging 10:30 pace. Easy trail run in Boulder from the Bear Canyon Trailhead. All super
easy and did not push at all. Was even walking all the icy parts so not
to fall. No need for any risk right now. Awesome morning out there!</div></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTDrmMttQXXhAXFpjSPfWt85m0P3H7Ymhl3qeKqSlaNs_Qy2Yo1wPS_V1og3AaXRyo_uRJKs_NUKrFIsb8-026AYN-ybtZgnS_JwU2_1EGvMeOWq2dbuL5pOYkoazl09uJEZn5omEBEVSBP7AdSbIxbcpN9pkuQdM6ICrOfTGZO8Id7Yu_7iDA3xqNGrfW/s640/IMG_2486.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTDrmMttQXXhAXFpjSPfWt85m0P3H7Ymhl3qeKqSlaNs_Qy2Yo1wPS_V1og3AaXRyo_uRJKs_NUKrFIsb8-026AYN-ybtZgnS_JwU2_1EGvMeOWq2dbuL5pOYkoazl09uJEZn5omEBEVSBP7AdSbIxbcpN9pkuQdM6ICrOfTGZO8Id7Yu_7iDA3xqNGrfW/w400-h300/IMG_2486.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8orvZJUIZC2-_O1uM_VY20eZHN6ACgHwgm_DGoTglQ8M5mFGETcik6eldU9I_A53bK1OulpKlFRPnap-B7ByDb5KNUvv6z0M4lW6V3Kjj9RZqb-qOlhymcegC1aXrckULmkFJNIvTf1ynO81InITBgnQgL8h2UDm7NnnXTvpPpTGX985g0F2PYwVAEiau/s640/IMG_2487.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8orvZJUIZC2-_O1uM_VY20eZHN6ACgHwgm_DGoTglQ8M5mFGETcik6eldU9I_A53bK1OulpKlFRPnap-B7ByDb5KNUvv6z0M4lW6V3Kjj9RZqb-qOlhymcegC1aXrckULmkFJNIvTf1ynO81InITBgnQgL8h2UDm7NnnXTvpPpTGX985g0F2PYwVAEiau/w400-h300/IMG_2487.jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><b>Noon: </b>1 plus hours at the gym</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Glute Activation Routine (2 sets):<br />How to: <a class="auto" href="https://youtu.be/6uJLKt6B71I">https://youtu.be/6uJLKt6B71I</a><br />1) Bent Knee Side Plank - 10 x 10 sec hold<br />2) Glute Bridge - 10 x 10 sec hold<br />3) Slow Motion Step-back Lunge w/ High-knee Hold - 15 each leg<br />4) Single-leg Runner's Arabesque - 15 each leg</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">- Then-</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Warmup: Airbike, mobility and drills<br /><br />Front Rack Reverse Lunge 6-6-6-6-6-6-6 : 5280 lbs <br />Sets<br />6 Front Rack Reverse Lunges | 95 lbs<br />6 Front Rack Reverse Lunges | 115 lbs<br />6 Front Rack Reverse Lunges | 125 lbs<br />6 Front Rack Reverse Lunges | 135 lbs<br />6 Front Rack Reverse Lunges | 145 lbs<br />6 Front Rack Reverse Lunges | 150 lbs<br />6 Front Rack Reverse Lunges | 115 lbs<br /><br />--then--<br /><br />FT: 4 mins 37 secs | Rx'd<br />50 Walking Lunges<br />50 Assault Bike Calories<br />50 Walking Lunges</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">--- Paula and I headed over to Laws Whiskey House in Denver this evening to watch the Highlonesome 100 lottery live. Meet Donnie and Porf over there and of course caught up with a bunch of friends that I only see 1-2 times a year at races. And no, I did not put my name in the lottery. Did have a little bit to much whiskey but that will be all for a while. Good times!</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3uVGKnf_nxIXeTw2oIwJZ-D3JuulShwCKH_zDoIr9uvlfqGRr1K5bS1r5vfqHEPKEegRs7i2_LFEvS4WejU4gXJv3d8i3nmX45Q5qb5SvxMxwdZBxwg9PfYlAbOkQ9RUUt5yrxSZU6qUEMz7hV8vcJl1Aq-DtyF1sOm6ljyST416Y3nv3sFMH163Pz77j/s640/IMG_2489.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3uVGKnf_nxIXeTw2oIwJZ-D3JuulShwCKH_zDoIr9uvlfqGRr1K5bS1r5vfqHEPKEegRs7i2_LFEvS4WejU4gXJv3d8i3nmX45Q5qb5SvxMxwdZBxwg9PfYlAbOkQ9RUUt5yrxSZU6qUEMz7hV8vcJl1Aq-DtyF1sOm6ljyST416Y3nv3sFMH163Pz77j/w300-h400/IMG_2489.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMS1mrkBwPO7vm4VJ4IkXa8p32V9BmRtd1Ir_cJasgMCCWs41_XSaxdg8ghXIBy_eokVBzrSMWgT_KnUNlElL-6BRPAAfExpuD4SGOY4AiB7OnwJRSrNqULLRuJfeRmRUY_v5jXmajCNLFKTCIsXQJ41BC-FT_5apm2j5njBzQaCNR0J31azvrMoGi6Gsp/s640/IMG_2490.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMS1mrkBwPO7vm4VJ4IkXa8p32V9BmRtd1Ir_cJasgMCCWs41_XSaxdg8ghXIBy_eokVBzrSMWgT_KnUNlElL-6BRPAAfExpuD4SGOY4AiB7OnwJRSrNqULLRuJfeRmRUY_v5jXmajCNLFKTCIsXQJ41BC-FT_5apm2j5njBzQaCNR0J31azvrMoGi6Gsp/w300-h400/IMG_2490.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiGqz4GhrRFAMJHumv9mFD2MZ9vt9cLcX1neP_JiDHPL7IQZ0PRktRL1RDQO2Xfnt4tc2c4PXdAR3rDy3Ttd1os9VaC2UBBLrDdFhg5WIxOY9gbyjqM0UxdMwX-VbhDCBOHlUBUaxqNWc1gxwW_Bh9-Jio6mxxRAGcerE0llWURGW9spAXlyywKnGn6SxW/s640/IMG_2493.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiGqz4GhrRFAMJHumv9mFD2MZ9vt9cLcX1neP_JiDHPL7IQZ0PRktRL1RDQO2Xfnt4tc2c4PXdAR3rDy3Ttd1os9VaC2UBBLrDdFhg5WIxOY9gbyjqM0UxdMwX-VbhDCBOHlUBUaxqNWc1gxwW_Bh9-Jio6mxxRAGcerE0llWURGW9spAXlyywKnGn6SxW/w400-h300/IMG_2493.jpg" width="400" /></a></div><div><div class="separator" style="clear: both; text-align: center;"><br /></div><div><div><b><u>Saturday: </u></b></div><div><b>9 AM: </b>1 hour at the gym</div></div><div><br /></div><div><div>Warmup: Airbike, mobility and drills</div><div><br /></div><div>100-75-50-25: Partner Wods, 18 mins 6 secs </div><div>100-75-50-25 reps of:</div><div>Partner Wod</div><div>Dumbbell Snatch, 25% 1RM | 45 lbs</div><div>Wall Ball, 20 lbs</div><div><br /></div><div>-with Trevor</div></div><div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><b>12:30 PM: </b> 7 miles averaging 8:30pace. Easy lunch cruise around the hood to get in some miles. All super
chill. Legs are smoked from the past few days at the gym so could not
go much quicker even if I wanted too.</div><div class="separator" style="clear: both;"><div class="separator" style="clear: both; text-align: center;"><br /></div></div><div><div class="separator" style="clear: both;"><u style="font-weight: bold;">Sunday:</u> </div><div class="separator" style="clear: both;"><b>8 AM: </b>14 miles w/ 3000ft of vert averaging 11:30pace. Joined the Denver Trailrunners this morning for a double crossing of the
Mesa Trail in Boulder. Super chill... Been a bit since I have dropped
in on one of these Sunday runs that I used to lead back in the day.
Also took about 40 <a href="https://www.instagram.com/pathprojects/">Path Project hats</a> and gave out most of them. That
was a hit.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjICEnsAIluFj25vTbkZSyozzAOeuTGVuLnwhbr6yi5_DJcd47ey9UQBA_lLqcq9Sw8G4epmpYBRtpyIGu5p2dFWA-12F7Eo9QRJw8BxKaYaUT6yPbtZQxCkNIoc8w5NofOi0-Z67MUUnxWIK73ZKtwB2C-WttpTiyy5E_vXbDu8iAlnlCBRkZo_LydfOv0/s640/IMG_2500.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjICEnsAIluFj25vTbkZSyozzAOeuTGVuLnwhbr6yi5_DJcd47ey9UQBA_lLqcq9Sw8G4epmpYBRtpyIGu5p2dFWA-12F7Eo9QRJw8BxKaYaUT6yPbtZQxCkNIoc8w5NofOi0-Z67MUUnxWIK73ZKtwB2C-WttpTiyy5E_vXbDu8iAlnlCBRkZo_LydfOv0/w400-h300/IMG_2500.JPG" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgosGrNfZp3H-icu-ZsxcUO0Y34U5Lg9VFZldfl0SfO4pDXRj0Xgmkbx2DUS9TCekmSvrIYNKlYKej_YswWKQT623Kynh2a-bIPlQFOYQoNsohmTjmkBlWtofXNmqPDWCoSUsjhaDT2IWcoEelvY54ROnChNiXTh_1Hqmu0D-lMC0CqNTSBegZBvHsHi-2L/s640/IMG_2496.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgosGrNfZp3H-icu-ZsxcUO0Y34U5Lg9VFZldfl0SfO4pDXRj0Xgmkbx2DUS9TCekmSvrIYNKlYKej_YswWKQT623Kynh2a-bIPlQFOYQoNsohmTjmkBlWtofXNmqPDWCoSUsjhaDT2IWcoEelvY54ROnChNiXTh_1Hqmu0D-lMC0CqNTSBegZBvHsHi-2L/w400-h300/IMG_2496.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcUDUyuGojNkeyPeIPZLfiuKHk91OreC6PwR4DSa6gXJKCCfBzhIzJvACRSK2ZKk38JcbI2adqZ6tuMykDoo9w2z7mHOHvXA25vL2bhjioKP-eK-u9vlYhDRwAllDnQGhHgj-t_RucRwwMHmg0qbIYhjElWhFFU6eWMmjperOisoYFWzjwEA3US3NwZ8Pu/s640/IMG_2497.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcUDUyuGojNkeyPeIPZLfiuKHk91OreC6PwR4DSa6gXJKCCfBzhIzJvACRSK2ZKk38JcbI2adqZ6tuMykDoo9w2z7mHOHvXA25vL2bhjioKP-eK-u9vlYhDRwAllDnQGhHgj-t_RucRwwMHmg0qbIYhjElWhFFU6eWMmjperOisoYFWzjwEA3US3NwZ8Pu/w400-h300/IMG_2497.jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><u><b><div class="separator" style="clear: both;"><u><b><br /></b></u></div>Total Weekly Numbers</b></u></div></div><br />Solid first week of the year. Now just need to keep it rolling for the rest of the month. Achilles is holding up, still feel it but seems to be getting better and better as time passes as long as I baby it some. Did do a weigh-in which also included bodyfat % on Saturday morning. I will share those results on next weeks post for starting a cut on Monday for the next month which I do every year in January. This might be the heaviest I have started the year in the last 10 years so I have some work ahead of me. More on that next week.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBLQQlMPLhZ3cPdZys-BVFfq33tgi7FBymE0Ryo7XFh332e3Nv4mp7q_j6w5S6zeF44v9qm8_yncksYwcE0_frMx1ws9jp6Us_Hn0Zwij2aL8kYk0eDrkHA1o99c69OhIsNQn-NrizaX7Ub3ynaMWrB3EfYbdbid4A76H0iO_oZW1GTtBY9BMUeNr4tHEv/s514/Annotation%202024-01-08%20064625.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="309" data-original-width="514" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBLQQlMPLhZ3cPdZys-BVFfq33tgi7FBymE0Ryo7XFh332e3Nv4mp7q_j6w5S6zeF44v9qm8_yncksYwcE0_frMx1ws9jp6Us_Hn0Zwij2aL8kYk0eDrkHA1o99c69OhIsNQn-NrizaX7Ub3ynaMWrB3EfYbdbid4A76H0iO_oZW1GTtBY9BMUeNr4tHEv/w400-h240/Annotation%202024-01-08%20064625.png" width="400" /></a></div><br /><div><br /><br /></div></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br />Shad Mikahttp://www.blogger.com/profile/15849189624822351849noreply@blogger.com0tag:blogger.com,1999:blog-7341190981011670632.post-42543104022744306192024-01-03T07:44:00.000-07:002024-01-03T07:44:18.294-07:002023 in Review<p><b> <em style="font-size: 16px;">“Always bear in mind that your own resolution to succeed is more important than any other.”</em><span style="font-size: 16px;"> </span><span style="font-size: 15px;">- Abraham Lincoln</span></b></p><p>Really love this quote. Guess it is time to put together some sort of year in review just for my record to look back on in the years to come. So here we go again.</p><p>Been a much better year overall than last. At least there were no major injuries that made me take more than a week off. Did miss my goals at Hardrock but came back in Nov for a win at FatOx. Would have rather had hit my goals at Hardrock but I will take it. </p><p><span style="font-size: 15px;"><b style="font-size: medium;">Training: </b><span style="font-size: medium;">More of a normal year this year overall. Running mileage was down a bit but was made up with the skimo mileage and vert. Replaced a lot of running time in the spring doing skimo to get ready for Grand Traverse with Bob. For the 3rd or 4th year in a row really disappointed on my lack of time on my bikes, just that going for a run is so much more convenient.</span><br style="font-size: medium;" /><br style="font-size: medium;" /></span></p><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0O3_vlQ8C1RtsT-hDNJ2xtn_mjnpPOzVN6O7DF8WMprHstQAbwH4QgqdPtoL2ggrMIG3VqCyzGVzn6g93GknqDQ_ph3_VBxwIUt_TgvfCVYybzqPSVaVQqWgQIHCY01mhIaP9ImWY-Ey2VEoeUrbemapDD2kMZ_CHHKKICKkEsm79wRdzCtpBuxlumxfB/s560/Annotation%202024-01-02%20085419.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="328" data-original-width="560" height="234" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0O3_vlQ8C1RtsT-hDNJ2xtn_mjnpPOzVN6O7DF8WMprHstQAbwH4QgqdPtoL2ggrMIG3VqCyzGVzn6g93GknqDQ_ph3_VBxwIUt_TgvfCVYybzqPSVaVQqWgQIHCY01mhIaP9ImWY-Ey2VEoeUrbemapDD2kMZ_CHHKKICKkEsm79wRdzCtpBuxlumxfB/w400-h234/Annotation%202024-01-02%20085419.png" width="400" /></a></div><br /><div class="separator" style="clear: both;"><br /></div></div><div class="separator" style="clear: both;">How does that compare to the past years? Well this is an interesting view of the last 16 years. Back to a somewhat normal year volume wise after the down year last year due to major injuries. Came in just under 850 hours total. Hoping to get over 900 hours this year.</div><div class="separator" style="clear: both; text-align: center;"></div><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2qzOQiyqEmnEITL1lHWksdSDacb3sOaSCA0PuNlNqZRkYlW_YIjVl0q-qeWwYryTdpqROdY_JDd5Y5qgfx8N1Az_4TBxMvCU-3mBKA0X5FDGI_K0Rbf13UtrtdkW4ZYIf6J9_oupAq-xHvAqU-8bVvqMszAv206b6cP7wvzlact1wkaU9OmpejINaP70_/s998/Annotation%202024-01-02%20085151.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="450" data-original-width="998" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2qzOQiyqEmnEITL1lHWksdSDacb3sOaSCA0PuNlNqZRkYlW_YIjVl0q-qeWwYryTdpqROdY_JDd5Y5qgfx8N1Az_4TBxMvCU-3mBKA0X5FDGI_K0Rbf13UtrtdkW4ZYIf6J9_oupAq-xHvAqU-8bVvqMszAv206b6cP7wvzlact1wkaU9OmpejINaP70_/w400-h180/Annotation%202024-01-02%20085151.png" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">Here is the total ski days for this year. Would have liked more but most I have had since college I think. Will be a drop off this year for I have no skimo races on the calendar this year.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnL5wtgQWl0RRt09sxLxb6MQwztNjTuJpM5taT2wfIOPPpueAXmnPBmmhKo21e4NrPP86kvx7CBIn-wQ08cJ7MdnE-HdhGS4LVI9QUn0Cg-cCa3iqRqbay6wstxunNknIVW2VfXQ27hKbf3hvu5GXQyVDq9BSLAHLL2P3VRlMbyLCsYJck9h3FHTI5xoO6/s205/Annotation%202024-01-02%20112310.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="94" data-original-width="205" height="146" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnL5wtgQWl0RRt09sxLxb6MQwztNjTuJpM5taT2wfIOPPpueAXmnPBmmhKo21e4NrPP86kvx7CBIn-wQ08cJ7MdnE-HdhGS4LVI9QUn0Cg-cCa3iqRqbay6wstxunNknIVW2VfXQ27hKbf3hvu5GXQyVDq9BSLAHLL2P3VRlMbyLCsYJck9h3FHTI5xoO6/w320-h146/Annotation%202024-01-02%20112310.png" width="320" /></a></div><div class="separator" style="clear: both; text-align: left;"><b>Races:</b></div><div style="text-align: left;"><span style="font-size: 15px;"><span style="font-size: medium;">A somewhat more normal year for me as far as races are concerned. Not quite the 30 plus events that I normally partake but close. Did really struggle in the fall with burn out and did not start a couple of races in Sept... </span></span></div><div style="text-align: left;"><span style="font-size: 15px;"><span style="font-size: medium;"><br /></span></span></div><div style="text-align: left;"><span style="font-size: 15px;"><span style="font-size: medium;">Here is an interesting view of my race mileage this year from my spreadsheet. Lots of running races for sure compared to others.</span></span></div><p><span style="font-size: 15px;"></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-size: 15px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifLz_3eThgqEM_pFTIMuIDFIeHB1iNeGU5k2A2ST36l6W97UYSf0AhaV5NnMLwQVDCOeMrZ2lPSrukXOQOfrCCrtzy2Onl9jXt5z3Uc-oVjXomIELenh_V0E8uoXgCEzjOhkTUiEEZnkztD-Al706TVjgv7NgtlNJlVY83VL_2Ua0CCmOhKHOKzzF4ii9G/s325/Annotation%202024-01-02%20112036.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="106" data-original-width="325" height="130" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifLz_3eThgqEM_pFTIMuIDFIeHB1iNeGU5k2A2ST36l6W97UYSf0AhaV5NnMLwQVDCOeMrZ2lPSrukXOQOfrCCrtzy2Onl9jXt5z3Uc-oVjXomIELenh_V0E8uoXgCEzjOhkTUiEEZnkztD-Al706TVjgv7NgtlNJlVY83VL_2Ua0CCmOhKHOKzzF4ii9G/w400-h130/Annotation%202024-01-02%20112036.png" width="400" /></a></span></div><span style="font-size: 15px;"><br /><span style="font-size: medium;"><br /></span></span><p></p><p></p><h2></h2><h2>2023 Races/Events</h2><h2><ul style="font-weight: normal;"><li style="border-top: medium none; font-size: medium; margin: 0px; padding: 0.25em 0px;"><a href="https://runsignup.com/Race/CO/Arvada/3WResolutionRun5k">Resolute Runner 5K 1/1/23</a> (20:19- 6th overall, 1st age group)</li><li style="border-top: medium none; font-size: medium; margin: 0px; padding: 0.25em 0px;"><a href="https://www.arapahoebasin.com/event/rise-and-shine-rando-2/">Rise and Shine Skimo #5 1/10/2</a>3 (2.64 miles in hour) </li><li style="border-top: medium none; font-size: medium; margin: 0px; padding: 0.25em 0px;"><a href="https://www.aravaiparunning.com/coldwater-rumble/">Coldwater Rumble Half 1/14/23</a> (1:35:32 - 5th overall)</li><li style="border-top: medium none; font-size: medium; margin: 0px; padding: 0.25em 0px;"><a href="https://www.runrocknroll.com/arizona-courses">Rock 'n' Roll Arizona Half 1/15/23</a> (2:05:26 - jogged with Don)</li><li style="border-top: medium none; font-size: medium; margin: 0px; padding: 0.25em 0px;"><a href="https://www.oldmanwinterrally.com/runbike-combo">Old Man Winter Run/Bike 2/5/23</a> (Good Times!!)</li><li style="border-top: medium none; font-size: medium; margin: 0px; padding: 0.25em 0px;"><a href="https://games.crossfit.com/open/overview">Crossfit Open 2/16-3/5</a> (Good Times!)</li><li style="border-top: medium none; font-size: medium; margin: 0px; padding: 0.25em 0px;"><a href="https://runsignup.com/Race/CO/Salida/RunThroughTime">Salida Marathon 3/11/23</a> (Missed 2 miles of the course so DNF)</li><li style="border-top: medium none; font-size: medium; margin: 0px; padding: 0.25em 0px;"><a href="https://equinoxhalfmarathon.com/spring-equinox-race-info/">Spring Equinox Half 3/26</a> (1:23:37- 14th overall, 2nd age group)</li><li style="border-top: medium none; font-size: medium; margin: 0px; padding: 0.25em 0px;"><a href="https://thegrandtraverse.org/triple-crown/">Grand Traverse Ski 4/1/23</a> (15:27)</li><li style="border-top: medium none; font-size: medium; margin: 0px; padding: 0.25em 0px;"><a href="https://cocodona.com/">Pacing Cocodona 250 5/2/23</a> (Good Times!! He got it done)</li><li style="border-top: medium none; font-size: medium; margin: 0px; padding: 0.25em 0px;"><a href="https://cocodona.com/">Elden Crest 36 5/5/23</a> (DNS)</li><li style="border-top: medium none; font-size: medium; margin: 0px; padding: 0.25em 0px;"><a href="https://www.jemezmountaintrailruns.org/">Jemez 50K 5/20/23</a> (6:39:54)</li><li style="border-top: medium none; font-size: medium; margin: 0px; padding: 0.25em 0px;"><a href="https://www.ccburroracing.com/">Georgetown Burro 5/27/23</a> (8.6miles in 1:14- 2nd)</li><li style="border-top: medium none; font-size: medium; margin: 0px; padding: 0.25em 0px;"><a href="https://www.ccburroracing.com/">Idaho Springs Burro 5/28/23</a> (5miles in 42:39- 2nd)</li><li style="border-top: medium none; font-size: medium; margin: 0px; padding: 0.25em 0px;"><a href="https://www.bolderboulder.com/?gclid=CjwKCAjw3POhBhBQEiwAqTCuBmDCv6u1BQQtkefuIfwLSUz9fMSK4tFTYLZM1_38Ln_qlKxtKUF5uhoC7oYQAvD_BwE">Bolder Boulder 10k 5/29/23</a> (37:51- 2nd in the age group)</li><li style="border-top: medium none; font-size: medium; margin: 0px; padding: 0.25em 0px;"><a href="https://hardrock100.com/">Hardrock 100 7/14/23</a> (36:23:56 - 31st)</li><li style="border-top: medium none; font-size: medium; margin: 0px; padding: 0.25em 0px;">Pacing Leadville 100 (Good Times!)</li><li style="border-top: medium none; font-size: medium; margin: 0px; padding: 0.25em 0px;"><a href="https://thegrandtraverse.org/triple-crown/">Grand Traverse Run 9/2/23</a> (DNS)</li><li style="border-top: medium none; font-size: medium; margin: 0px; padding: 0.25em 0px;"><a href="https://thegrandtraverse.org/triple-crown/">Grand Traverse Bike 9/3/23</a> (DNS)</li><li style="border-top: medium none; font-size: medium; margin: 0px; padding: 0.25em 0px;"><a href="https://victorpackburrorace.itsyourrace.com/event.aspx?id=12447">Victor Burro 9/9/23</a> (2nd overall - 1:13:04)</li><li style="border-top: medium none; font-size: medium; margin: 0px; padding: 0.25em 0px;"><a href="https://www.pikespeakmarathon.org/">Pikes Peak Ascent 9/16/23</a> (4th age group- 3:14:34)</li><li style="border-top: medium none; font-size: medium; margin: 0px; padding: 0.25em 0px;"><a href="https://ultrasignup.com/register.aspx?did=103685">Dirt Circus 10/7/23</a> (Good times!)</li><li style="border-top: medium none; font-size: medium; margin: 0px; padding: 0.25em 0px;"><a href="https://www.aravaiparunning.com/fat-ox/">Fat Ox 100 11/16/23</a> (18:25:03- 1st)</li><li style="border-top: medium none; font-size: medium; margin: 0px; padding: 0.25em 0px;"><a href="https://www.bolderboulder.com/colder-about/">Colder Boulder 5K 12/2/23</a> (19:16)</li></ul></h2><div><b>Books: </b></div><div><span style="font-family: "Times New Roman", serif;">24 books this year which was the goal. To be totally honest I have barely cracked open a book in the last 2 months of the year so there is that. Once I hit my goal I pretty much quit reading. All over the place on my books with no real theme which is normal for me. I just read whatever catches my eye. Kept the same goal this year with a goal of 24 or 2 per month. Best book of the year??? </span><a href="https://www.amazon.com/Empire-Summer-Moon-Comanches-Powerful-ebook/dp/B003KN3MDG/ref=sr_1_1?crid=2ZVAXS6CXLWIX&keywords=empire+of+the+summer+moon+book&qid=1674086162&sprefix=Empire+of+the+Summer+Moon%3A+%2Caps%2C251&sr=8-1">Empire of the Summer Moon: Quanah Parker*</a> and of course any of the Jack Carr books.</div><p class="MsoNormal"><o:p></o:p></p><div><div><u><b>2023 Books Read </b></u></div><div>1. <a href="https://www.amazon.com/Quiet-War-Grayson-Thriller-Hitter-ebook/dp/B0BJ7N67W8/ref=sr_1_1?crid=1M7RM2YSZFE9V&keywords=quiet+war+a+cade+grayson&qid=1671897541&sprefix=%2Caps%2C302&sr=8-1">Quiet War: A Cade Grayson Thriller (Book 1)</a></div><div>2. <a href="https://www.amazon.com/Greenlights-Matthew-McConaughey-ebook/dp/B086823SWK/ref=sr_1_1?crid=1JQD5BVW65NW2&keywords=greenlights+matthew+mcconaughey+book&qid=1673526885&sprefix=Greenlight%2Caps%2C210&sr=8-1">Greenlights*</a></div><div>3. <a href="https://www.amazon.com/Empire-Summer-Moon-Comanches-Powerful-ebook/dp/B003KN3MDG/ref=sr_1_1?crid=2ZVAXS6CXLWIX&keywords=empire+of+the+summer+moon+book&qid=1674086162&sprefix=Empire+of+the+Summer+Moon%3A+%2Caps%2C251&sr=8-1">Empire of the Summer Moon: Quanah Parker*</a></div><div>4. <a href="https://www.amazon.com/Living-High-Performance-Life-Extraordinary-ebook/dp/B079ZSKZ8H/ref=sr_1_5?crid=1X0AYOT7R8HQ7&keywords=high+performance+life+book&qid=1674485848&sprefix=high+performance+life+book%2Caps%2C174&sr=8-5">Living the High Performance Life</a></div><div>5. <a href="https://www.amazon.com/Training-Ultra-Running-Andy-Milroy/dp/1780913249/ref=sr_1_6?crid=7CSW3PS1MJKQ&keywords=training+for+ultra+running+book&qid=1675430179&sprefix=training+for+ultra+running+book%2Caps%2C146&sr=8-6">Training for Ultra Running</a></div><div>6. <a href="https://www.amazon.com/Search-Rescue-Sangre-Cristos-Wright/dp/1555664644/ref=sr_1_1?crid=2AACN1RQUO8XN&keywords=search+and+rescue+in+the+colorado+sangre+de+cristos&qid=1676156793&sprefix=search+and+rescue+in+the+colorado+sangre+de+cristos%2Caps%2C141&sr=8-1">Search & Rescue in Colorado's Sangre de Cristos*** </a> </div><div>7. <a href="https://www.amazon.com/Free-Outside-Trek-Against-Distance-ebook/dp/B07XD5VG8F/ref=sr_1_1?crid=F5PDZ1UVWBFO&keywords=free+outside+jeff+garmire&qid=1676730082&sprefix=free+outside%2Caps%2C153&sr=8-1">Free Outside*</a></div><div>8. <a href="https://www.amazon.com/Brave-Athlete-Calm-Down-Occasion-ebook/dp/B06XKZVVPJ/ref=sr_1_1?crid=38Z0FADH51WDH&keywords=the+brave+athlete+calm+the+f--k+down&qid=1678712982&sprefix=the+brave+ath%2Caps%2C518&sr=8-1">The Brave Athlete: Calm the Fuck Down</a></div><div>9. <a href="https://www.amazon.com/Unshakeable-Your-Financial-Freedom-Playbook-ebook/dp/B01KU08VQE/ref=sr_1_1?crid=3DGX73H9UYPI2&keywords=unshakeable+tony+robbins&qid=1679602059&sprefix=unshake%2Caps%2C177&sr=8-1">Unshakeable</a></div><div>10. <a href="https://www.amazon.com/Strenuous-Life-Theodore-Roosevelt-American-ebook/dp/B07QP86KR2/ref=sr_1_5?crid=WD01RG571LYJ&keywords=The+Strenuous+Life&qid=1680139068&sprefix=the+strenuous+life%2Caps%2C146&sr=8-5">The Strenuous Life</a>*</div><div>11. <a href="https://www.amazon.com/Longest-Race-Inside-Deception-Running-ebook/dp/B0B3YC57XP/ref=sr_1_1?crid=1J08VRENK3LC1&keywords=the+longest+race+kara+goucher&qid=1681997381&sprefix=The+longest+%2Caps%2C156&sr=8-1">The Longest Race*</a></div><div>12. <a href="https://www.amazon.com/Built-Move-Essential-Habits-Freely/dp/B0B9T7CWHG/ref=sr_1_1?crid=UOEEMX7WYF10&keywords=built+to+move&qid=1682528124&sprefix=built+to+move%2Caps%2C164&sr=8-1">Built to Move*</a></div><div>13. <a href="https://www.amazon.com/Mile-Time-Inspiring-Alzheimers-Adventure-ebook/dp/B0B7L1KHK3/ref=sr_1_1?crid=3NSFVVLBO96KE&keywords=A+mile+at+a+time&qid=1684328378&sprefix=a+mile+at+a+time%2Caps%2C156&sr=8-1">A Mile at a Time</a></div><div>14. <a href="https://www.amazon.com/Never-Finished-Unshackle-Within-Clean/dp/1544536828/ref=sr_1_1?crid=2BKZ388STQ92M&keywords=never+finished+by+david+goggins&qid=1670535256&sprefix=not+finishe%2Caps%2C171&sr=8-1">Never Finished*</a> (audio book)</div><div>15. <a href="https://www.amazon.com/Only-Dead-Thriller-Terminal-List-ebook/dp/B0BG3BDD5P/ref=tmm_kin_swatch_0?_encoding=UTF8&qid=1686253528&sr=8-2">Jack Carr Only the Dead*</a></div><div>16. <a href="https://www.amazon.com/Boots-Ground-Dusk-Tribute-Tillman-ebook/dp/B004CRTKIK/ref=tmm_kin_swatch_0?_encoding=UTF8&qid=1687790089&sr=8-6">Boots on the Ground by Dusk</a></div><div>17. <a href="https://www.amazon.com/Race-that-Changed-Running-Inside/dp/3039640143/ref=sr_1_1?crid=15XEET39NIFGS&keywords=utmb+book&qid=1687891587&sprefix=utmb%2Caps%2C1591&sr=8-1">The Race that Changed Running: The Story Inside UTMB*</a></div><div>18. <a href="https://www.amazon.com/Walk-Woods-Rediscovering-Appalachian-Official-ebook/dp/B000S1LSAM/ref=tmm_kin_swatch_0?_encoding=UTF8&qid=1688912570&sr=8-1">A Walk in the Woods*</a></div><div>19. <a href="https://www.amazon.com/Everything-All-at-Once-Memoir-ebook/dp/B0BDD4MFBK/ref=sr_1_1?crid=3B0OHI9HM5TOQ&keywords=everything+all+at+once+steph+catudal&qid=1690216607&sprefix=everything+all+a%2Caps%2C160&sr=8-1">Everything All at Once: A Memoir*</a></div><div>20. <a href="https://www.amazon.com/CHOOSE-STRONG-Choice-Changes-Everything/dp/B0C3FMPSJW/ref=sr_1_1?crid=2JBS0KRVJCNOX&keywords=choose+strong+sally+mcrae&qid=1690732288&sprefix=choose+stron%2Caps%2C157&sr=8-1">Choose Strong</a></div><div>21. <a href="https://www.amazon.com/gp/product/B0BH4RFKPB/ref=x_gr_bb_kindle?caller=Goodreads&tag=x_gr_bb_kindle-20">Chameleon*</a></div><div>22. <a href="https://www.goodreads.com/book/show/30039048-what-doesn-t-kill-us">What Doesn't Kill Us</a>* - Reread</div><div>23. <a href="https://www.amazon.com/Transformed-Unlikely-Journey-Streets-Defying-ebook/dp/B07BB593P5/ref=sr_1_1?crid=2SLZMH693JEFW&keywords=transformation+remi&qid=1693414305&sprefix=transformation+remi%2Caps%2C196&sr=8-1">Transformed*</a></div><div>24. <a href="https://www.amazon.com/ARISEN-Raiders-5-Last-Raid-ebook/dp/B0B5237D77/ref=sr_1_1?crid=18SGPBXSNHIC&keywords=arisen+raiders%2C+volume+5+the+last+raid&qid=1695312083&sprefix=arisen+raiders+%2Caps%2C124&sr=8-1">Arisen: Raiders, Vol 5- The Last Raid</a></div></div><p><span class="a-color-base" id="title2"><b>Review of Goals for 2023: </b></span><span class="a-color-base" id="title2"><b> </b></span></p><p><span class="a-color-base" id="title2">Another hit or miss year on my loose top 10 goals that I laid out last year.... <br /></span></p><ol><li> Improve my time at Hardrock over last year. <span style="color: red;">Failed but gave it a good shot!</span></li><li>Read at least 24 books <span style="color: red;">Completed</span></li><li>Run Coaching Certification <span style="color: red;">Been to lazy</span></li><li>Travel somewhere new for a race <span style="color: red;">Complete- couple of new places this year.</span></li><li>Sky Dive <span style="color: red;">Still waiting on Avery but the new baby will delay this a bit.</span></li><li>Keep the blog more updated <span style="color: red;">Complete, prob to many updates.</span></li><li>No more than 1 drink a month <span style="color: red;">Fuck no, not even close.</span></li><li>Average a Peak a week in 2023 <span style="color: red;">Complete- Over 85 summits this year.</span></li><li>Backpacking on the Colorado Trail for 3-7 days <span style="color: red;">Failed.. forgot about this goal</span></li><li>Work on my lack of mobility at least 3-4 times a week. <span style="color: red;">Most of the year</span></li></ol><p><span class="a-color-base" id="title2"><b>Goals for 2023: </b></span></p><p><span class="a-color-base" id="title2">Of course there is some rollover from last year but they can be repeated year over year, especially the travel ones. This of course does not include any work, family, or relationship goals... this is just strictly goals as they relate to this blog.<b><br /></b></span></p><ol><li> Improve my time at Hardrock over last year. </li><li>Read at least 24 books</li><li>Run Coaching Certification</li><li>Travel somewhere new for a race</li><li>Sky Dive</li><li>Keep the blog going weekly </li><li>Start more than 100 mile race this year</li><li>Average a Peak a week in 2024</li><li>Backpacking on the Colorado Trail for 3-7 days </li><li>Work on my lack of mobility at least 3-4 times a week.</li></ol><p><b><u>2023 in Pictures (Chose at least 1 photo per month which was super challenging! A few of the months have 2 or more photos below. Just to hard to decide. And yes, I tried to have that at least one other person is in the photo with me and choose different photos than my year end post on Instagram. You can go through the weekly posts to see a lot of photos from the year)</u></b></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_kq7ZcfsBuQ0Ti8i2Mlw5pH1C_KzH7bYe_dYL33uVMTVyyWb9Esub6tvZNWPcB-MVzEWLL1NVfFX3mfUlP46Toyb0JHGTXsb4TM5ulqTrtcYebjicT7IEWZbDHvNBxis3NGtjNEjfZDxXvJ7HABWHcUlwgwgO6YFqNVl-Rj2ryFcUmg-2tJGSd20mJvho/s525/IMG_9695.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="350" data-original-width="525" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_kq7ZcfsBuQ0Ti8i2Mlw5pH1C_KzH7bYe_dYL33uVMTVyyWb9Esub6tvZNWPcB-MVzEWLL1NVfFX3mfUlP46Toyb0JHGTXsb4TM5ulqTrtcYebjicT7IEWZbDHvNBxis3NGtjNEjfZDxXvJ7HABWHcUlwgwgO6YFqNVl-Rj2ryFcUmg-2tJGSd20mJvho/w400-h266/IMG_9695.JPG" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEja4zaO9Pcl-mv4ea-DVkmRby6F3-HDwgZs24r6jik9nn1oafOzVUssR00gN_ues30XosoyBF1lS-fw_vrLT9Ls6LUmr2QJqzmo8q9sdptKhwQZ9PhfQcLKVguGYAlMQ-82T2NqAS4TCg-aTMS_vUWT5dk-lmzzywa5z_ohMDLFaeuZs97jAooHyb0EhE6L/s640/IMG_9786.jpg" imageanchor="1" style="margin-left: 1em; 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margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhh0z_ZzZTTXzvGbRwnvUDjgXsA48fa3iWgsytsu9VI9PGtMqc5Cg5_03MXT47cN1kkst7Po6AIh1CltwXB3bcWLvC7L0P2R9LswV8l8y9xlrLeXCk4nkKmKlADkayqKojqFxJoeLz8tKLfFT8OL7DVoWTz4mwDjEUqiW1Lj1Xck1kqlDRJNA6XyTz-CjWB/w400-h300/IMG_7478.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><u style="font-size: x-large;"><b>Have a Happy and Safe 2024!!!!!</b></u></div><div class="separator" style="clear: both; text-align: center;"><br /></div><p><span style="font-size: 15px;"><br style="font-size: medium;" /></span></p>Shad Mikahttp://www.blogger.com/profile/15849189624822351849noreply@blogger.com0tag:blogger.com,1999:blog-7341190981011670632.post-58354980150319157612024-01-02T08:02:00.002-07:002024-01-02T08:02:45.357-07:00December Recap<p> <b> <em style="font-size: 16px;">“Reflection is one of the most underused yet powerful tools for success.”</em><span style="font-size: 16px;"> </span><span style="font-size: 15px;">- Richard Carlson</span></b></p><p><b><span style="font-size: 15px;"><br /></span></b></p><p><span style="font-size: 15px;">Lowest month of the year in overall time and miles but all good. Lots of time in the weight room trying to get back some of the strength I lost the past few months with all the endurance training but with that comes a little bit of weight gain. Time to start building back up for 2024. Will be starting the year a little bit more balanced between all of the different activities. That is the goal anyways.</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgreu79s99lK_hLtqGqZ6S5UFmEbgvEFwKYw8Q3j2HTkGzE1ukDxacfLtbcE9faeOlme8ydn30Iab58EY49FoHxNLI2HrYqZTv2nas6XG_YHOzgtbLnTXYcns_syw9mctwF6mDMXYtwRAvpAeN65N9xCbLiXBNy9WwR5MAIuyqS1-GP-X7JW5beIPWWJlF/s683/Annotation%202024-01-02%20075845.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="362" data-original-width="683" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgreu79s99lK_hLtqGqZ6S5UFmEbgvEFwKYw8Q3j2HTkGzE1ukDxacfLtbcE9faeOlme8ydn30Iab58EY49FoHxNLI2HrYqZTv2nas6XG_YHOzgtbLnTXYcns_syw9mctwF6mDMXYtwRAvpAeN65N9xCbLiXBNy9WwR5MAIuyqS1-GP-X7JW5beIPWWJlF/w400-h213/Annotation%202024-01-02%20075845.png" width="400" /></a></div><br /><span style="font-size: 15px;"><br /></span><p></p>Shad Mikahttp://www.blogger.com/profile/15849189624822351849noreply@blogger.com0tag:blogger.com,1999:blog-7341190981011670632.post-6320267061838237502024-01-02T07:42:00.002-07:002024-01-02T07:42:39.115-07:00Dec 25th- Dec 31st<p><b><em style="font-size: 16px;">“Unlike an external enemy, the inner enemy cannot regroup and launch a comeback once it has been destroyed from within.”</em><span style="font-size: 16px;"> </span><span style="font-size: 15px;">- Dalai Lama</span></b></p><p style="font-size: 16px; line-height: 24px; margin: 0px;"><span style="font-size: 15px;"><br /></span></p><p style="line-height: 24px; margin: 0px;"><u style="font-size: 16px;"><b>Monday:</b></u><u style="font-size: 16px;"><b> </b></u><span style="font-size: 16px;"> </span><span style="font-size: 16px;"> </span></p><div class="separator" style="clear: both;"><b>11 AM: </b>6.3 miles s/ 1200ft of vert averaging 10min miles. Easy loops over on Gashawk and Spring Brook. Just super chill due to being icy and achillies. NO PAIN!!! First run in a while that things felt somewhat normal, little bit of pinching the first mile but that went away as it warmed up. Maybe turning a corner? Awesome morning out the hills.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">MERRY CHRISTMAS!!!!</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUQTBjyt7Mi90b3T3VH5THkE6dYzBaBN75weNAEYfScIk-4BiSTBYOZGQn0cnlQPVffSFbI-SGPI7YaxcavxsUxcAEZ8q8-XCOUFZQnCIbeyjThlLIP-_zfbCLgV6mSjF3ZeK25eIdI4S6ADq5gPG_BZK3MRRO8m8BhyphenhyphenMBl5KN3lFqa-XuMqgDm8Wndd_s/s640/IMG_2409.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUQTBjyt7Mi90b3T3VH5THkE6dYzBaBN75weNAEYfScIk-4BiSTBYOZGQn0cnlQPVffSFbI-SGPI7YaxcavxsUxcAEZ8q8-XCOUFZQnCIbeyjThlLIP-_zfbCLgV6mSjF3ZeK25eIdI4S6ADq5gPG_BZK3MRRO8m8BhyphenhyphenMBl5KN3lFqa-XuMqgDm8Wndd_s/w400-h300/IMG_2409.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqMp5P5rCsvqgftH8eF1nwaTAFCxLbGbaif0lm_JD3Bhr0CVei4I7YSsksUtRKs64kA6oq6HGlZ_gq7BEkUGjRkRaPWd2qGgeC9Lb8ht_3rLpBESoMGnJEGZ9x9sS0LtgD0N58-u2cvjiuBQF3WaTHBR34fOZa_NHcA7GQZ586Jw_KfA2BSUh7AzM4C0XL/s640/IMG_2410.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqMp5P5rCsvqgftH8eF1nwaTAFCxLbGbaif0lm_JD3Bhr0CVei4I7YSsksUtRKs64kA6oq6HGlZ_gq7BEkUGjRkRaPWd2qGgeC9Lb8ht_3rLpBESoMGnJEGZ9x9sS0LtgD0N58-u2cvjiuBQF3WaTHBR34fOZa_NHcA7GQZ586Jw_KfA2BSUh7AzM4C0XL/w400-h300/IMG_2410.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgv0I2-qYk2HmwT0byS7iTCssOSkBDZaqZuJ3Dh4zMf3e922pNc-69Sj4B_ErlvDxI5332z719cwC_HG1MrLdOyQC2RZStB8y5Fur7HtGxnvR8XQbQyjQNwdtv_JDA5EAg_i8B3O_E6W1TvfUBskRXkTkfO1THtXOpZ-fv6dtQHLwU1Ht3Jj3UEGB2g_tZJ/s640/IMG_2411.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgv0I2-qYk2HmwT0byS7iTCssOSkBDZaqZuJ3Dh4zMf3e922pNc-69Sj4B_ErlvDxI5332z719cwC_HG1MrLdOyQC2RZStB8y5Fur7HtGxnvR8XQbQyjQNwdtv_JDA5EAg_i8B3O_E6W1TvfUBskRXkTkfO1THtXOpZ-fv6dtQHLwU1Ht3Jj3UEGB2g_tZJ/w400-h300/IMG_2411.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both;">Drove across the HWY to Marshall Mesa where I knew Paula and her best friend Erica where running with the dogs. This is what I found. LOL!!! Guess they were trying to win a contest for a free race entry from Yeti Racing. The photo of them jumping was the entry. HAAA...</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaiXlKaA3T4UPC7dNbeIi6XF9W7qJYL9QGWxN4sCRDiSRXFZrxa-J8W9SIW_9Z0S7xPK_wnT7Kfhg2TfmC7TCkq5I_4H6mqtd-khqizXTMiF7xUkLxq9LMhvAmyRIsktFuk-5haVxA2408wNLh7SicQNMJ1Gyyaq6dj-UEe7hDOPDuZH8UyieyNsK5fkV3/s640/IMG_2414.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaiXlKaA3T4UPC7dNbeIi6XF9W7qJYL9QGWxN4sCRDiSRXFZrxa-J8W9SIW_9Z0S7xPK_wnT7Kfhg2TfmC7TCkq5I_4H6mqtd-khqizXTMiF7xUkLxq9LMhvAmyRIsktFuk-5haVxA2408wNLh7SicQNMJ1Gyyaq6dj-UEe7hDOPDuZH8UyieyNsK5fkV3/w300-h400/IMG_2414.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyLknNu5eXGRqGtxCsrmcK3xDq7nmY0MkUXg_tq6mXovmfy9O13o2UQecFGVGxLQmOuJpdGrZtD45XKpt070CG38seFX4qEvL-0qMj9C0Yqd_dTcUiHQzFQv5f-LVSD_A_HBDBB_OaTFtgL5iS8J9jwY5YagkUaU27_aze30eaFXYNVGt43DJ1kMjo3u-p/s640/FullSizeRender.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyLknNu5eXGRqGtxCsrmcK3xDq7nmY0MkUXg_tq6mXovmfy9O13o2UQecFGVGxLQmOuJpdGrZtD45XKpt070CG38seFX4qEvL-0qMj9C0Yqd_dTcUiHQzFQv5f-LVSD_A_HBDBB_OaTFtgL5iS8J9jwY5YagkUaU27_aze30eaFXYNVGt43DJ1kMjo3u-p/w300-h400/FullSizeRender.jpg" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both;"><b style="font-size: 16px; text-decoration-line: underline;">Tuesday:</b><span style="font-size: 16px;"> </span><b style="font-size: 16px;"> </b></div><div><div style="line-height: 24px; margin: 0px;"><div class="separator" style="clear: both; text-align: left;"><b>10 AM: </b>5.6 miles w/ 1300ft of vert averaging 10min miles. Easy cruise from the South Mesa trailhead to the base of Shadow Canyon
and back. Icy so slow going, especially coming back downhill. Time to
dig out the shoes with the built in screws under foot.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAq39imJwd4-CilJc3WB2c5Zcvx8E5XclBL3KWEaKGqKqBBan2xnleM04MyHHiQmnilXXDwQ2HjuJ7A5pgCmtoVvEDaKtDQkNJIr-FghzS7frYZZ_kN4jUJSCJQwL3K1h1YlWxi40XQNYAA_Ye-hSqdqR-jU96KtOjxBx86cr8tvVm63Um4mWra_pFEUCN/s640/IMG_2418.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAq39imJwd4-CilJc3WB2c5Zcvx8E5XclBL3KWEaKGqKqBBan2xnleM04MyHHiQmnilXXDwQ2HjuJ7A5pgCmtoVvEDaKtDQkNJIr-FghzS7frYZZ_kN4jUJSCJQwL3K1h1YlWxi40XQNYAA_Ye-hSqdqR-jU96KtOjxBx86cr8tvVm63Um4mWra_pFEUCN/w400-h300/IMG_2418.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6NUG-3VQJearkOhkcxiTlSCrAPVzUuLdO2P6urYQsWJDZqnl9d5NHC3DmxKLzLvp6bK04UHkTTcJSH1O45sNbiemZC99S1PeON4Z62mNZ0omuX4WuhApZBSazq24yGEu7wPe6Mk-lO2eH5F3dcfYqJx9YtlAgYsU61dyuzd04XtRULl4I8U5iXzEuHB89/s640/IMG_2421.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6NUG-3VQJearkOhkcxiTlSCrAPVzUuLdO2P6urYQsWJDZqnl9d5NHC3DmxKLzLvp6bK04UHkTTcJSH1O45sNbiemZC99S1PeON4Z62mNZ0omuX4WuhApZBSazq24yGEu7wPe6Mk-lO2eH5F3dcfYqJx9YtlAgYsU61dyuzd04XtRULl4I8U5iXzEuHB89/w400-h300/IMG_2421.jpg" width="400" /></a></div></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both;"><br /></div></div><div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both; text-align: center;"><div style="text-align: left;"><u><b>Wednesday:</b></u></div><div style="text-align: left;"><b>10 AM: </b>6.25 miles w/ 1400ft of vert averaging 10:30min pace. 2 laps of Anemone loop in Boulder. Forgot how much I LOVE this loop, so
runnable yet you can get in some vert as well. Took a bit to get
going, could feel the last 2 days but the achilles is holding up well so
that is a huge win. Really focused on keeping everything easy this week so not to blow up the achillies again.</div><div style="text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbfRC1bjmyoj_WxEjy779_7OihBiFYt-y0QA8MzPrVQX6ESAwrPgWULkb1Ekydd_VJAQd7zIMrWEL1RhK0kTvCSK7Fho9oHaBEHCsL2QLjYIBQPMWH2su76-Bx_ns3tUg5xDJ99aUSQ3sagurwtk4Jq9ccliVcIidTsQjhGDd4l3YkzXgoEj8fFvEa9ov9/s640/IMG_2423.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbfRC1bjmyoj_WxEjy779_7OihBiFYt-y0QA8MzPrVQX6ESAwrPgWULkb1Ekydd_VJAQd7zIMrWEL1RhK0kTvCSK7Fho9oHaBEHCsL2QLjYIBQPMWH2su76-Bx_ns3tUg5xDJ99aUSQ3sagurwtk4Jq9ccliVcIidTsQjhGDd4l3YkzXgoEj8fFvEa9ov9/w400-h300/IMG_2423.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglVUbU8yYhN_tGaRqs83WybfmPOzvHuDP8R0JsyTYi5C7oXsARtyFYvajBtxR65tF-WadSMn7R65j2ZQ_JSe4CXLdYqNYH0EtPTF6xFMQQu-2lM-tOyNUHiBrwoFplcMKRqKzWJhcohu6m39nrVt6KQ5KBSdlPjlYzi59YX9j9DWnKmgIuy05MyWgaQ6Pa/s640/IMG_2424.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglVUbU8yYhN_tGaRqs83WybfmPOzvHuDP8R0JsyTYi5C7oXsARtyFYvajBtxR65tF-WadSMn7R65j2ZQ_JSe4CXLdYqNYH0EtPTF6xFMQQu-2lM-tOyNUHiBrwoFplcMKRqKzWJhcohu6m39nrVt6KQ5KBSdlPjlYzi59YX9j9DWnKmgIuy05MyWgaQ6Pa/w400-h300/IMG_2424.jpg" width="400" /></a></div><div style="text-align: left;"><div class="separator" style="clear: both; text-align: center;"><br /></div><div><b>4 PM: </b>1 hour at the gym.</div><div><br /></div><div>Warmup: Airbike, mobility and drills.<br /><br />5x 3 mins RemReps: 34 reps | 8, 7, 7, 6, and 6<br />5 rounds, 3 mins each, of:<br />18 Burpee Over Bars<br />18 Wall Balls, 20 lbs<br />max rep Clean & Jerks, 50% 1RM | 95 lbs | 8, 7, 7, 6, and 6<br />Rest 1 min<br /><br />--This one was ROUGH!!!! </div><div><br /></div><div><b>5:30 PM: </b>2.1 miles averaging 9min pace. Easy out and back from Runners Roost to Davidson Mesa trailhead.
Started with the group but bailed early so I could get the raffle setup
before everyone got back. Got to give away 2 pairs of Speedland shoes
and 2 race entries at Run Club. </div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKVjRJ06HINEz-c3CmMzJw2xf2Ektim9k-RLS3s7RdG1vGGt7gWidWQXyt_hc1k2Ziye5qcB1hhXKfcX-CswC5WfP0qa9Nm_26FEqH7Od_F0jDEmmWNjc1i58nG__D8MIqMo6XOP3200cqBQNHFfTqnN9j6zWm5bBEvLaHrEgQ_29LLH_TCje-lbfk7efi/s320/IMG_7536.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="240" data-original-width="320" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKVjRJ06HINEz-c3CmMzJw2xf2Ektim9k-RLS3s7RdG1vGGt7gWidWQXyt_hc1k2Ziye5qcB1hhXKfcX-CswC5WfP0qa9Nm_26FEqH7Od_F0jDEmmWNjc1i58nG__D8MIqMo6XOP3200cqBQNHFfTqnN9j6zWm5bBEvLaHrEgQ_29LLH_TCje-lbfk7efi/w400-h300/IMG_7536.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5DLUAn2-Y_e2BcBNur-ct5LBvQ2L5J9hoZvmf4uostnv4_Ipq_3KroPiNNxTdpEh8hatI19n9_e5oHgwBdAvMAt4nUm-kGjENhl9JZ0_SSl0WIEMFFwuFRRx5BaIPSQi3PrecwjAyfvjirjbb7BnwdqM11JsIwsCxLagjqHX557uR6XZzJOWjsqk1YQIZ/s320/IMG_7541.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="240" data-original-width="320" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5DLUAn2-Y_e2BcBNur-ct5LBvQ2L5J9hoZvmf4uostnv4_Ipq_3KroPiNNxTdpEh8hatI19n9_e5oHgwBdAvMAt4nUm-kGjENhl9JZ0_SSl0WIEMFFwuFRRx5BaIPSQi3PrecwjAyfvjirjbb7BnwdqM11JsIwsCxLagjqHX557uR6XZzJOWjsqk1YQIZ/w400-h300/IMG_7541.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-I4Y8zaBX_5ARw7vR5xEkjcNIRqowQs1QxqJOx0woISM3X2MQsXeKGcJAySABUsXVMa7a4oNrJWxHfELDk50iJnnCFOXCZJc_N6v-8Js1eamzdYaU-GCJHd8E2nGTz0z33VHLjATyO7CmbcfON0lBX0D-3DijZ2V5RctP_MdF1aQLfaJyhyphenhypheneAJmYhZPGc/s320/IMG_7545.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="320" data-original-width="240" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-I4Y8zaBX_5ARw7vR5xEkjcNIRqowQs1QxqJOx0woISM3X2MQsXeKGcJAySABUsXVMa7a4oNrJWxHfELDk50iJnnCFOXCZJc_N6v-8Js1eamzdYaU-GCJHd8E2nGTz0z33VHLjATyO7CmbcfON0lBX0D-3DijZ2V5RctP_MdF1aQLfaJyhyphenhypheneAJmYhZPGc/w300-h400/IMG_7545.jpg" width="300" /></a></div><br /><div><b style="text-decoration-line: underline;">Thursday:</b> </div></div></div></div><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both;"> -NOTE: Weight check in: Nope, starting in the new year.</div><div class="separator" style="clear: both;"><br /></div></div></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: left;"><b>9 AM: </b>1 hour at the gym</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Warmup: Airbike, mobility and drills<br /><br />Chipper: 13 mins 40 secs <br />45 Front Squats, 65 lbs<br />45 Pull-ups<br />30 Front Squats, 65 lbs<br />30 Chest-to-bar Pull-ups<br />15 Front Squats, 65 lbs<br />15 Burpee Chest-to-bar Pull-ups<br /><br />then-<br /><br />15
mins of core work that Dan (head coach at the gym) gave me to work on to get the back ready for
next year. Hopefully between this and PT we will be good to go this
summer.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><b>2:30 PM: </b>7.8 miles w/ 1300ft of vert averaging 10min pace. Easy loop from Bear Canyon Trailhead up to the Mesa trail then south to
Blue Bell and back on the roads. Would have stayed on the trails back
but was sort of sick of the ice. Super chill run with lots of photo
stops.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiibhh6VZ1ECUZoIh-8_pUM7FfzUwe_2HPscParPh6ZSYajRA3RM2cdp4It_3Q_D1SElBK06GwuCHbkIIwI_HlXl3VyfeVA1lG7VCrmh5uICuMAKU0dMubFIud1XK4Zql1zJi5N40q65zqIGCaPcyzQCl9hc-0ykxDOyxd_cyz2m9IoktH7P_6UPVtEq62_/s640/IMG_2451.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiibhh6VZ1ECUZoIh-8_pUM7FfzUwe_2HPscParPh6ZSYajRA3RM2cdp4It_3Q_D1SElBK06GwuCHbkIIwI_HlXl3VyfeVA1lG7VCrmh5uICuMAKU0dMubFIud1XK4Zql1zJi5N40q65zqIGCaPcyzQCl9hc-0ykxDOyxd_cyz2m9IoktH7P_6UPVtEq62_/w400-h300/IMG_2451.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCPc0nDttoPP3yFsITFvybmy7SiL-mQ3wQ7gb4gd_VgfSsc48uUhPUsb8DzPvuHUx0bf7ceRXXZJMzloKzgXRYQfdOEGEmplI2YSXMUDCkifvt1I5LHx892kU4GkTVEXth-9TBkWGnKOwNn1t72oL7qlUCITJBEKOVrc7lho4ouuSW9l0NA42e10Q3m6vL/s640/IMG_2454.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCPc0nDttoPP3yFsITFvybmy7SiL-mQ3wQ7gb4gd_VgfSsc48uUhPUsb8DzPvuHUx0bf7ceRXXZJMzloKzgXRYQfdOEGEmplI2YSXMUDCkifvt1I5LHx892kU4GkTVEXth-9TBkWGnKOwNn1t72oL7qlUCITJBEKOVrc7lho4ouuSW9l0NA42e10Q3m6vL/w400-h300/IMG_2454.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqLJrGc947VoWk8luT6sbKiMQjDUxhEDF7UKh9-74QsW-jLTFjQJqIcUEdTuUWcH8Et5cJ3h1N8u_aJDdYBO9bExQaM_qwduYmLg__NB7csOC59GqLEBxll-DHYhyn5GkjVqummjxhI9zWTPtFuDod80tMwHuiEH1OVulxwLpkgUlRQKX4xDD9jZ50ozBm/s640/IMG_2455.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqLJrGc947VoWk8luT6sbKiMQjDUxhEDF7UKh9-74QsW-jLTFjQJqIcUEdTuUWcH8Et5cJ3h1N8u_aJDdYBO9bExQaM_qwduYmLg__NB7csOC59GqLEBxll-DHYhyn5GkjVqummjxhI9zWTPtFuDod80tMwHuiEH1OVulxwLpkgUlRQKX4xDD9jZ50ozBm/w400-h300/IMG_2455.jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div style="text-align: left;"><b>4 PM: </b>Walk 2.2 miles in 38mins. Easy afternoon dog walk. Stiff as hell from the zero to hero as far as adding mileage this week. Achilles is holding up so far. </div><br /><div class="separator" style="clear: both;"><div style="text-align: left;"><u style="font-weight: bold;">Friday</u>:</div></div></div><div class="separator" style="clear: both;"><b>9 AM: </b>1 hour at the gym</div></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">Warmup: Rowing and mobility<br /><br />FT: 7 mins 36 secs <br />120 Push-ups<br />Every 1 min (starting at 0:00) complete:<br />Row, 120 m<br /><br />--then---<br /><br />Core work from Dan to finish out the hour- planks and banded marches.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/Y7wq7XlGnS4" width="320" youtube-src-id="Y7wq7XlGnS4"></iframe></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both;"><b>1:30 PM: </b>6.75 miles averaging 8 min pace. Easy loop of the Costco loop. Achilles was not happy after this one
for some reason, been good all week. Wondering if it is from pace since
most of the week has been slower on icy trails.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><b>3 PM: </b>Walk 2 miles in 31 mins. Easy dog walk after my jog to try and loosen the achilles.</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div><div class="separator" style="clear: both; text-align: center;"><br /></div><div><div><b><u>Saturday: </u></b></div><div><b>9 AM: </b>1:15 at the gym</div></div><div>Warmup: Airbike, mobility and drills<br /><br />20 RFT: 31 mins 14 secs <br />20 rounds of:<br />Partner Wod<br />10 Assault Bike Calories<br />10 Box Step-ups, 24 in<br />Devil Press, 35% 1RM | 35 lbs<br />10-9-8-7-6-5-4-3-2-1<br /><br />-- partner with Paula</div><div>--then a bunch of core work for 15mins after the WOD</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhevObZyFHcyMKSRE3BIiUwXyy4_yxH1oeRfeQxJ3thg-qfougKy8o8DYrjCiNt8xhGIijW2AEyBEqF1gQTHeIxtX-AfGMTU8zQ3axiry5NDHoJFRDUU9hwo9EY3etMNH3ZBkQStAOag7cPUa202bqcUgWGMAteyA5-G7pwV2HkNczGsb-Y0r-8n5u56rjQ/s640/IMG_7588.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhevObZyFHcyMKSRE3BIiUwXyy4_yxH1oeRfeQxJ3thg-qfougKy8o8DYrjCiNt8xhGIijW2AEyBEqF1gQTHeIxtX-AfGMTU8zQ3axiry5NDHoJFRDUU9hwo9EY3etMNH3ZBkQStAOag7cPUa202bqcUgWGMAteyA5-G7pwV2HkNczGsb-Y0r-8n5u56rjQ/w300-h400/IMG_7588.jpg" width="300" /></a></div><br /><div><b>1:30 PM: </b>Gravel bike 23 miles in 1:45. Achilles was not happy today so Paula talked me into a gravel bike since
I am skipping running today to rest the Achilles. We rode from Broomfield to Erie and back on the Coal Creek trail system. I am soooo out of
bike shape, legs were shot by the end of this but the weird part is that
after the ride the Achilles no longer hurt and the limping went away.
WTF?</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi71X_TLpg5RPfBq5GLkK733XVLlHWMIFINgQixdNhhm5oh21nKNDm4474AoF0P7MgE3E4RbtYSzDULPgIMFme2hrN8uXewKYwOkqZA6TeHbzM-b0StYuMkC-764-HDzqucNSKCe8-QziDEpa1PMlvc7RsxGSeuwSjDnm3lKsVXro6kasbNChHmmgMMA3mJ/s640/IMG_2461.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi71X_TLpg5RPfBq5GLkK733XVLlHWMIFINgQixdNhhm5oh21nKNDm4474AoF0P7MgE3E4RbtYSzDULPgIMFme2hrN8uXewKYwOkqZA6TeHbzM-b0StYuMkC-764-HDzqucNSKCe8-QziDEpa1PMlvc7RsxGSeuwSjDnm3lKsVXro6kasbNChHmmgMMA3mJ/w400-h300/IMG_2461.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsHgMoEa50wBoI10KDWC8Ttab2sLVhrvZEHLjaJZ4egxC_wCNxyTqsilxnRIcqPjzRCPeI6jm4r7CWvF7sbT4dzh3XFmGDm2KUhvD7_lZD0_o2O0jEUykaRdYlM6VNXrrxGDDxa3Dc7o-7awsCfp1pHrXHFGLarymOMjUAxUZoI7yNkQf3j3AdzIFagzT7/s640/IMG_2462.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsHgMoEa50wBoI10KDWC8Ttab2sLVhrvZEHLjaJZ4egxC_wCNxyTqsilxnRIcqPjzRCPeI6jm4r7CWvF7sbT4dzh3XFmGDm2KUhvD7_lZD0_o2O0jEUykaRdYlM6VNXrrxGDDxa3Dc7o-7awsCfp1pHrXHFGLarymOMjUAxUZoI7yNkQf3j3AdzIFagzT7/w300-h400/IMG_2462.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOGpPu_2m7SXhqsksMslVS5050vkqMaxIa9NOXZOFehfqJPwXXQHlCFPZcDrNDl5xyi3Ba8gmntyucUca4s_f0vnPwuT9ZqKhLuIyQaNfOf-TTX96L9h4zTLY60_LtfX9OZk2LTr6G_GANQFhKIc-gAVJtObmlhtPXbQp1fGfPUBJkdxIRwS1XE8fdJGX8/s640/IMG_7593.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOGpPu_2m7SXhqsksMslVS5050vkqMaxIa9NOXZOFehfqJPwXXQHlCFPZcDrNDl5xyi3Ba8gmntyucUca4s_f0vnPwuT9ZqKhLuIyQaNfOf-TTX96L9h4zTLY60_LtfX9OZk2LTr6G_GANQFhKIc-gAVJtObmlhtPXbQp1fGfPUBJkdxIRwS1XE8fdJGX8/w300-h400/IMG_7593.jpg" width="300" /></a></div><div><div class="separator" style="clear: both;"><div class="separator" style="clear: both; text-align: center;"><br /></div></div><div><div class="separator" style="clear: both;"><u style="font-weight: bold;">Sunday:</u> </div><div class="separator" style="clear: both;"><b>8:30 AM: </b>10 miles w/ 1100ft of vert averaging 8:50pace. Easy out and back on CR64 in Bailey with Don. Super chill for a last
run of 2023. This is the same road I was doing tempos on this summer
getting ready for Hardrock, I call it Mini Mags... Of course we hit the Cut Throat Cafe in Bailey for breakfast right after the run like usual. Go there and get the breakfast burrito, one of the best out there.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXdAvnuPTH4ET7LW-nbr3FpZX4EGiXw1eoa9RQO4QD-2hrtc_XuCZJpmH8aRyq8rpoqroxAEXbVMF_8Iwdf5jAfP5of587dFBxJtt4s8pKfFZQXZi74jR_oIuWmrliSsOmSpdbKtbh3FAgZ8QeNh2lo_40ATyiK0FGj2Y8hvtctQNC-KhC5bQJAipFy3Ls/s640/IMG_2466.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXdAvnuPTH4ET7LW-nbr3FpZX4EGiXw1eoa9RQO4QD-2hrtc_XuCZJpmH8aRyq8rpoqroxAEXbVMF_8Iwdf5jAfP5of587dFBxJtt4s8pKfFZQXZi74jR_oIuWmrliSsOmSpdbKtbh3FAgZ8QeNh2lo_40ATyiK0FGj2Y8hvtctQNC-KhC5bQJAipFy3Ls/w400-h300/IMG_2466.jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both;"><u><b>Total Weekly Numbers</b></u></div></div><br /></div></div><div class="separator" style="clear: both;">Solid week overall considering the achilles issues I have been battling through. Only missed a one run this week to let it rest. Hoping that I am now on the backside of this issue and can get back at it, got a lot of work to do this month to get my base back to a decent level.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjE9lcMx2AHaiudoWgBUMH1z8YOpm4gkaPhy4tiAyfaO7V8eZoiGPHzGg9PgsjyYJwfDpCBMCp5kWONfSzC6KLygmD9hqp7fTQvvtFWjtfkSpRpHsnpjDbpgtFGNDOns66N1F0twaZ3IIrPEZxkYtStBM7UAEcNNjoRHu_i31pF6z0lLI2Um3fec_BMt42I/s484/Annotation%202024-01-02%20073611.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="297" data-original-width="484" height="245" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjE9lcMx2AHaiudoWgBUMH1z8YOpm4gkaPhy4tiAyfaO7V8eZoiGPHzGg9PgsjyYJwfDpCBMCp5kWONfSzC6KLygmD9hqp7fTQvvtFWjtfkSpRpHsnpjDbpgtFGNDOns66N1F0twaZ3IIrPEZxkYtStBM7UAEcNNjoRHu_i31pF6z0lLI2Um3fec_BMt42I/w400-h245/Annotation%202024-01-02%20073611.png" width="400" /></a></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div></div>Shad Mikahttp://www.blogger.com/profile/15849189624822351849noreply@blogger.com0tag:blogger.com,1999:blog-7341190981011670632.post-68705785735684928232023-12-29T08:09:00.003-07:002023-12-29T08:09:52.893-07:00Mental Toughness Thoughts<p><b><i>"Keep wise people around you who have similar goals. Iron sharpens iron." - L.C. Fowler</i></b></p><p>What does mental toughness look like in your training every day?</p><p>It looks like giving everything you have, regardless of the result. Does easy mean easy and hard means hard? Are you doing the intent of the workout?</p><p>It looks like being excited to work on weaknesses as much as (or more then) strengths.</p><p>It looks like not comparing your workouts to others. Or who cares what Strava says.</p><p>It looks like holding yourself to the highest standards- even when you are alone.</p><p>It looks like putting your training above external factors like the weather or internal ones like your mood.</p><p>It looks like being proud every time you finish a workout, knowing you did everything you could do to get a little bit better.</p><p>And it looks like showing up again tomorrow, ready. </p><p>LETS GO!!!!!!!!!!!!!!!</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXGTcKhrUUO1ua5AJr_qmrmzT5qGG_Z7n3W5638A4ZOkPRsPm1vh8ozjOf6qHOw3RcLQvzmFTg4wjXaQyjwSJRn5ew6T7NOxjviez_O_QUnRvfqAW5ZxmKv4EjRp5pBEi6pC7El9j6SlhXqnPncNwMQJWxf_tIo27ZWEuT5x2ptaDrm2k_Lep8HAgXIZDl/s2016/IMG_7309.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2016" data-original-width="1512" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXGTcKhrUUO1ua5AJr_qmrmzT5qGG_Z7n3W5638A4ZOkPRsPm1vh8ozjOf6qHOw3RcLQvzmFTg4wjXaQyjwSJRn5ew6T7NOxjviez_O_QUnRvfqAW5ZxmKv4EjRp5pBEi6pC7El9j6SlhXqnPncNwMQJWxf_tIo27ZWEuT5x2ptaDrm2k_Lep8HAgXIZDl/w300-h400/IMG_7309.jpg" width="300" /></a></div><br /><p><br /></p>Shad Mikahttp://www.blogger.com/profile/15849189624822351849noreply@blogger.com0tag:blogger.com,1999:blog-7341190981011670632.post-13719204590300575972023-12-26T08:47:00.000-07:002023-12-26T08:47:37.815-07:00Dec 18th- Dec 24th<p><b><em style="font-size: 16px;">“Those who are not grateful soon begin to complain of everything.”</em><span style="font-size: 16px;"> </span><span style="font-size: 15px;">- Thomas Merton</span></b></p><p style="line-height: 24px; margin: 0px;"><u style="font-size: 16px;"><b>Monday:</b></u><u style="font-size: 16px;"><b> </b></u><span style="font-size: 16px;"> </span><span style="font-size: 16px;"> </span></p><div class="separator" style="clear: both;"><b>9 AM: </b>1 hour at the gym.</div><div class="separator" style="clear: both;">Warmup: Rowing, mobility and drills<br /><br />Deadlift : 5-3-3-1-1-1 : 3990 lbs <br />Sets<br />5 Deadlifts | 245 lbs<br />3 Deadlifts | 275 lbs<br />3 Deadlifts | 315 lbs<br />1 Deadlift | 335 lbs<br />1 Deadlift | 345 lbs<br />1 Deadlift | 315 lbs<br /><br />-then-<br /><br />Interval - Row Calories : 10 x 30 secs / 30 secs : 132 reps <br />Tabata Row (calories)</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">Paula got herself a PR in the deadlift today hitting 195lbs.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/lCGCnle_L-w" width="320" youtube-src-id="lCGCnle_L-w"></iframe></div><br /><div class="separator" style="clear: both; text-align: left;"><b style="font-size: 16px; text-decoration-line: underline;">Tuesday:</b><span style="font-size: 16px;"> </span><b style="font-size: 16px;"> </b></div><div><div style="line-height: 24px; margin: 0px;"><div class="separator" style="clear: both;"><b>9 AM: </b>1 hour at the gym</div><div class="separator" style="clear: both;">Warmup: Rowing, mobility and drills<br /><br />Chipper: 13 mins 32 secs <br />25 Ski Ergs<br />75 Hang Power Cleans, 65 lbs<br />50 GHD Sit-ups<br />75 Push Press, 65 lbs<br />25 Ski Ergs<br /><br />-Ski Erg instead of jump rope due to Achilles</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">-- On the way home from the gym Paula and I discovered a new French bakery called La Belle on HWY 287 in Broomfield. Go there now.... so good. Photos taken by GZ who went there right after we did, I did not have my phone to take photos when I was there.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgO7ULmB6SQoyTqv_AdSci_M7jeS5GcHZ6iFb9FDWyH8sGHtNJ20E7glLH6UlLEZnlNNFx7uHr4rvUiws7msPkHlaHyhjtMMe2zaW_KPhqpPF2cOfXIQHUdJR8RxssL44dkKHBcjT_5poq-GXdsExveVQ0w1cwzz3xajnh4VoRfI7-nQFRquUXoTWeQ79al/s640/IMG_7239.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgO7ULmB6SQoyTqv_AdSci_M7jeS5GcHZ6iFb9FDWyH8sGHtNJ20E7glLH6UlLEZnlNNFx7uHr4rvUiws7msPkHlaHyhjtMMe2zaW_KPhqpPF2cOfXIQHUdJR8RxssL44dkKHBcjT_5poq-GXdsExveVQ0w1cwzz3xajnh4VoRfI7-nQFRquUXoTWeQ79al/w400-h300/IMG_7239.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkMhfj-CVYE6BxwrCJhjMta8LIulWZ04Wc6epR21ijK32aXYo4tXxdBJZwG2D6mgxrRsTFCXZgJTYuWWxJyWH7QcI54d9vdJSGrvvc-1G64lOw7pK4VuAFELX88g-Zw3L14CAWJYVEqRAg_fPCVcQOamSNN2tmExurvVRb3lJqT_6w_Yrsj0GE4QZ2BDFQ/s640/IMG_7240.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkMhfj-CVYE6BxwrCJhjMta8LIulWZ04Wc6epR21ijK32aXYo4tXxdBJZwG2D6mgxrRsTFCXZgJTYuWWxJyWH7QcI54d9vdJSGrvvc-1G64lOw7pK4VuAFELX88g-Zw3L14CAWJYVEqRAg_fPCVcQOamSNN2tmExurvVRb3lJqT_6w_Yrsj0GE4QZ2BDFQ/w400-h300/IMG_7240.jpg" width="400" /></a></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDRayC5YtVCWvS-dlQIwklXtnJdbY8XgwstV1EAcwnhW6ZJ_6VDVnNReUsBnM40AWvN6xPuYdRuOHunwqpQBct6RYeG5aUuVRNvb07rjBZYIsvPpjuMzhsD-Dj719-zgLSCW6UwelrRuTIbeBz61EjZo7PXyESPiZWs_zEeQS51aOu6kqZFnUcuGwksCaL/s640/IMG_7238.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDRayC5YtVCWvS-dlQIwklXtnJdbY8XgwstV1EAcwnhW6ZJ_6VDVnNReUsBnM40AWvN6xPuYdRuOHunwqpQBct6RYeG5aUuVRNvb07rjBZYIsvPpjuMzhsD-Dj719-zgLSCW6UwelrRuTIbeBz61EjZo7PXyESPiZWs_zEeQS51aOu6kqZFnUcuGwksCaL/w400-h300/IMG_7238.jpg" width="400" /></a></div></div><div class="separator" style="clear: both;"><b><br /></b></div><div class="separator" style="clear: both;">-- Skipped the run again today to give the Achilles more time. Getting really frustrated with it to be honest with you.</div></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both;"><br /></div></div><div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both; text-align: center;"><div style="text-align: left;"><u><b>Wednesday:</b></u></div><div style="text-align: left;"><b>9 AM: </b>1 hour at the gym.</div><div style="text-align: left;"><br /></div><div style="text-align: left;">Warmup: Airbike, mobility and drills<br /><br />5 RFT: 16 mins 34 secs <br />5 rounds of:<br />Echo Bike, 600 m<br />15 R Arm Kettlebell Snatches, 35 lbs<br />15 L Arm Kettlebell Snatches, 35 lbs<br />15 Pull-ups</div><div style="text-align: left;"><div><br /></div><div>--- Airbike instead of running yet again... sigh....</div><div class="separator" style="clear: both; text-align: center;"><br /></div></div><div style="text-align: left;"><b><br /></b></div><div style="text-align: left;"><b style="text-decoration-line: underline;">Thursday:</b> </div></div></div><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both;"> -NOTE: Weight check in: Nope... start back up in the new year....</div><div class="separator" style="clear: both;"><br /></div></div></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: left;"><b>7 AM: </b>Skimo 4 miles w/ 1900ft of vert in 1:08. Took the morning off work and got in the 1st ski of the year!! 2 laps at Eldora this morning. Starting slow and
will start building back up. No issues with achillies like I thought
there would be but the hip on my bad side (back injury side) was cramping a lot when turning coming down. Got some work to do there to get the hips strong again.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikCMJff-2a5JoHD5gE3uM-Nz5dGOlJo4s9RuekmPzlxd6EJZucyT177B3dPrrQI-vK2frKX2dE-fJ5ZvMVShGFr8mJGfXx6zAJB8BMTSvw7ba5FyPh38Oe7cL8tVE_NAQ8C3qsYS1UqDehq5d1_uSJi9HMdHL-BkXcOV9nE0pS8G4TXHpSQZUUSf5wD6Il/s640/IMG_2365.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikCMJff-2a5JoHD5gE3uM-Nz5dGOlJo4s9RuekmPzlxd6EJZucyT177B3dPrrQI-vK2frKX2dE-fJ5ZvMVShGFr8mJGfXx6zAJB8BMTSvw7ba5FyPh38Oe7cL8tVE_NAQ8C3qsYS1UqDehq5d1_uSJi9HMdHL-BkXcOV9nE0pS8G4TXHpSQZUUSf5wD6Il/w400-h300/IMG_2365.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhD2Oa8dNwHoqO0tw9ZIn2ESkq_9zydiL0IWrGUx9ph8JZb9LPvSlJUR8CZKWAdryvjv3eo_PQqJpeTqCdbEtV0rcNLkFmCGaxcb4JGLz3A8DAeYHMyX3DTh12k_j4BeD8_fUIwrvrUmGwATrru4rrFD092iInfW8BfPVPFGRB3aVetIXl_8WhIV-uyqHmR/s640/IMG_2366.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhD2Oa8dNwHoqO0tw9ZIn2ESkq_9zydiL0IWrGUx9ph8JZb9LPvSlJUR8CZKWAdryvjv3eo_PQqJpeTqCdbEtV0rcNLkFmCGaxcb4JGLz3A8DAeYHMyX3DTh12k_j4BeD8_fUIwrvrUmGwATrru4rrFD092iInfW8BfPVPFGRB3aVetIXl_8WhIV-uyqHmR/w400-h300/IMG_2366.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: left;"><b>10:30 AM: </b> 1 hour at the gym.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Warmup: Airbike, mobility and drills<br /><br />40-30-20-10: 15 mins 18 secs<br />40-30-20-10 reps of:<br />Push-up<br />Wall Ball, 20 lbs<br />Assault Bike Calorie<br /><br />-then-<br /><br />Elevated Goblet Squat : <br />Sets<br />10 Elevated Goblet Squats | 26 lbs<br />10 Elevated Goblet Squats | 26 lbs<br />10 Elevated Goblet Squats | 26 lbs<br />10 Elevated Goblet Squats | 26 lbs</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><div style="text-align: left;"><u style="font-weight: bold;">Friday</u>:</div></div></div><div class="separator" style="clear: both;"><b>2:30 PM: </b>8.5 miles averaging 8:45pace. Solstice Slog!!! This year we went from my house to 3 breweries and a
distillery. Great time!! I think the days of 25-30miles and 7-8
breweries are long gone. This was about the perfect slog for all of our
old asses. We're missing a few regulars who were missed, but good
times were had.</div></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhR3nus1z5hvGM0y2Zr-9CneW2MpyQaRxv6VmOv6Ksdcp9NXI4kKwXDNq9pcFhQ0Qbp0PDqxnwGTzx5S4GiATMUH6m1axlyQ2AyoP7Mn08SSq8CM85sKjBdyWv153LCaGX2ZipSRh4jJdmV967AiuMviYOtdgZfB47qR-8MMnrUjv5IvP5pCJLprzmOc_oA/s640/IMG_2371.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhR3nus1z5hvGM0y2Zr-9CneW2MpyQaRxv6VmOv6Ksdcp9NXI4kKwXDNq9pcFhQ0Qbp0PDqxnwGTzx5S4GiATMUH6m1axlyQ2AyoP7Mn08SSq8CM85sKjBdyWv153LCaGX2ZipSRh4jJdmV967AiuMviYOtdgZfB47qR-8MMnrUjv5IvP5pCJLprzmOc_oA/w400-h300/IMG_2371.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><div><div><div><b><u>Saturday: </u></b></div><div><b>8 AM: </b>1 hour at the gym</div></div><div><br /></div><div>Warmup: Airbike, mobility and drills<br /><br />12 Days of Christmas WOD.. one of my favorites. Just like the song, do 1, then 2-1, then 3-2-1, ect... until done.<br /><br />Chipper: 24 mins 45 secs <br />1 Wall Walk<br />2 Devil Press | 35 lbs<br />3 Pull-ups<br />4 Toes-to-bars<br />5 Dumbbell Push-ups | 35 lbs<br />6 Dumbbell Push Press | 35 lbs<br />7 Box Jumps, 24 in<br />8 Jumping Alternating Lunges<br />9 Goblet Squats | 53 lbs<br />10 Kettlebell Swings | 53 lbs<br />11 Burpees<br />12 oz of beer</div><div><br /></div><div><b>6 PM: </b>Walk 3.7 miles in 2 hours. Walking tour of downtown Denver looking at all the lights with Paula and
her friends. There is some cool shit down there to check out so get
down there! Actually put me in the Christmas mood which is rare for me.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbhJ8OuRC4wbS78cLpZV6lUvqAt8SgM5I0rK3JEKL_6UayRaGvI4-CgKqo9fiyz6f2fvdeMD0qllytorrfxen2HOQ9wcJJ3q0OeuRtriGkmNlIbRXyg7tE5yWfwaJ71ZA7xy4nH-4l3e6ddn4pm9SOII5eBdaGB28T_cnUU1MpAtBL9oMVD0S7n4vH_LyZ/s640/IMG_2383.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbhJ8OuRC4wbS78cLpZV6lUvqAt8SgM5I0rK3JEKL_6UayRaGvI4-CgKqo9fiyz6f2fvdeMD0qllytorrfxen2HOQ9wcJJ3q0OeuRtriGkmNlIbRXyg7tE5yWfwaJ71ZA7xy4nH-4l3e6ddn4pm9SOII5eBdaGB28T_cnUU1MpAtBL9oMVD0S7n4vH_LyZ/w300-h400/IMG_2383.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5_2yVWFcsi1Qu7o26bi2CIV7uh1k1bvOSUAVMxBbYKBAPhHX9WFsXaZD6A9yfc00etuFwWLFEKEQXvPlIuZ66JMHeQ3eSGM1lmxv1SjJTYhAg3GcS3U2a_DHL4AH6WGhMAdkgkWGKLm-qy8m155hFLgHBZYlleGtK1Vfx4epZszKnZ5X60aMkBgu6V0XR/s640/IMG_2384.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5_2yVWFcsi1Qu7o26bi2CIV7uh1k1bvOSUAVMxBbYKBAPhHX9WFsXaZD6A9yfc00etuFwWLFEKEQXvPlIuZ66JMHeQ3eSGM1lmxv1SjJTYhAg3GcS3U2a_DHL4AH6WGhMAdkgkWGKLm-qy8m155hFLgHBZYlleGtK1Vfx4epZszKnZ5X60aMkBgu6V0XR/w400-h300/IMG_2384.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnrdwq8UGNg8c9TxqqjVoPNOcBzXKhyUWtn0nUpW82IKtluM0-xZPrH_NjDqCocs-c9AN6Vo9nnvCh-wyqyXI4j-226YhQc94APLiUoFjEgkUhgHJAhdmmuXAz4JmobF4bvxQjMbhM7Q4_DQlmNJhHV5tOnr5TGnXz8l5_-MrTzZkN5qCxFNWICFkgbcA9/s640/IMG_2386.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnrdwq8UGNg8c9TxqqjVoPNOcBzXKhyUWtn0nUpW82IKtluM0-xZPrH_NjDqCocs-c9AN6Vo9nnvCh-wyqyXI4j-226YhQc94APLiUoFjEgkUhgHJAhdmmuXAz4JmobF4bvxQjMbhM7Q4_DQlmNJhHV5tOnr5TGnXz8l5_-MrTzZkN5qCxFNWICFkgbcA9/w400-h300/IMG_2386.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjATNYp8dcUQliQiG5m95KpilTm5peOVrLVy0luodWbCzsBl9LVKsSYOksRAJAcIcziYroZJmt1g_3fmhWDZCwCKT5zIiY2XNN8zVeJ_S1cKpc2sesvlVtFwPpvUq-SzWH-Iw_fXdErtGgyEb1njN5Ul0vM5t24_GdDPuuSSWLGJ50lwr245IArYyYoHBud/s640/IMG_2387.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjATNYp8dcUQliQiG5m95KpilTm5peOVrLVy0luodWbCzsBl9LVKsSYOksRAJAcIcziYroZJmt1g_3fmhWDZCwCKT5zIiY2XNN8zVeJ_S1cKpc2sesvlVtFwPpvUq-SzWH-Iw_fXdErtGgyEb1njN5Ul0vM5t24_GdDPuuSSWLGJ50lwr245IArYyYoHBud/w400-h300/IMG_2387.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSHY8HkLUdI6tvRJ5ttQ9GVK3BJeGygW0gjtmzmmf2YhTsS6UsYijd92gTGSzY59T0JzzBcfoVs-piJzddpITCW5vCQyTrPuctQlZYAo92NruECJyuJiErejIAzWSffratazQIg980iZla6MNM3vd3uqnmFCLU5YOlphg7MAg0OUplhBQvpIznKmQBc-6p/s640/IMG_2388.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSHY8HkLUdI6tvRJ5ttQ9GVK3BJeGygW0gjtmzmmf2YhTsS6UsYijd92gTGSzY59T0JzzBcfoVs-piJzddpITCW5vCQyTrPuctQlZYAo92NruECJyuJiErejIAzWSffratazQIg980iZla6MNM3vd3uqnmFCLU5YOlphg7MAg0OUplhBQvpIznKmQBc-6p/w300-h400/IMG_2388.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8tIjdvLobScMfX8KvVnGT7gSfsXHfvPjps5WoU6h0Ee-D3vyRBbulOlmzDuI5GmNQE-YTyjiVfdiNy1DCUzf0hbvJZ4AGcV-fgE6oYIw4bwPIQTGiI5PxRtfW_Zz5zYXCCI-RmyRRw1hbFwt0zCuqor4zaKnwJui-6jaou7yvjKZHsgJuDsxlm1vFFqzt/s640/IMG_7471.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8tIjdvLobScMfX8KvVnGT7gSfsXHfvPjps5WoU6h0Ee-D3vyRBbulOlmzDuI5GmNQE-YTyjiVfdiNy1DCUzf0hbvJZ4AGcV-fgE6oYIw4bwPIQTGiI5PxRtfW_Zz5zYXCCI-RmyRRw1hbFwt0zCuqor4zaKnwJui-6jaou7yvjKZHsgJuDsxlm1vFFqzt/w300-h400/IMG_7471.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhffm34jm5yvUI_yj4MsN_EvufTDssORmdoJyXI4NqPY4iOqfxXCQHDo66lEldt8wo0W2If2jCFmh3wR6eg-yXlP_R9peT4OYrBSrU-PU3yCsva2qmBEikSCHUF5u2fJhbB_yf1FMVFj1bDtjsvfbQCDfIi2mjn3LbGOtaDwfl6H0E__RhZ-_EIARBWCzOn/s640/IMG_7478.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhffm34jm5yvUI_yj4MsN_EvufTDssORmdoJyXI4NqPY4iOqfxXCQHDo66lEldt8wo0W2If2jCFmh3wR6eg-yXlP_R9peT4OYrBSrU-PU3yCsva2qmBEikSCHUF5u2fJhbB_yf1FMVFj1bDtjsvfbQCDfIi2mjn3LbGOtaDwfl6H0E__RhZ-_EIARBWCzOn/w400-h300/IMG_7478.jpg" width="400" /></a></div><div><div class="separator" style="clear: both;"><div class="separator" style="clear: both; text-align: center;"><br /></div></div><div><div class="separator" style="clear: both;"><u style="font-weight: bold;">Sunday:</u> </div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><b>11 AM: </b>4.2 miles averaging 8:15pace. Easy lap of Davidson and Harper to test out the achillies. Did much better today... hopeful!</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">Spent the evening at the Bronco's game. Paula's first time at the Bronco's stadium but she has been to quite a few NFL games, she has even been to 3 Superbowls, WTF..... anyways had a great time even though the outcome was less than ideal. Awesome seats!</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghsiGmRmKGJk1VBd72vgntvPoQ0wSzbBs3rxjQy2OXpgmBw8j3iYSLLNwJTWY-UE-O5sPA-ueV-i3e1nxAeMN32UXZ59e7Jb5Y2mOgYq3gpkVwAP47XSi9GNiyxEgTG8lh9oWlZWaoRl8TSGs2BHz9GL320I5oxF2Ew-kRHmwbgu6UruXr-YQQSrk6hYFJ/s640/IMG_2403.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghsiGmRmKGJk1VBd72vgntvPoQ0wSzbBs3rxjQy2OXpgmBw8j3iYSLLNwJTWY-UE-O5sPA-ueV-i3e1nxAeMN32UXZ59e7Jb5Y2mOgYq3gpkVwAP47XSi9GNiyxEgTG8lh9oWlZWaoRl8TSGs2BHz9GL320I5oxF2Ew-kRHmwbgu6UruXr-YQQSrk6hYFJ/w300-h400/IMG_2403.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEga7yZ4ziRI1_cbmRNIFL0f3b7WkA2TY6h_s1axIALPmb6-ro2Q43DDNUKbT2ypTAFjPq41pq9l2hVGc-YJBo1SorTydDOyjuMDgM-yuiYeqGermJkp63BfO4n1OvIAWBw1qteIk_OJpPmFBkzFotCPSjpEuFMCz__UzrC58yQU5Bb0cmGrOwtYLvdxH3hm/s640/IMG_2405.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEga7yZ4ziRI1_cbmRNIFL0f3b7WkA2TY6h_s1axIALPmb6-ro2Q43DDNUKbT2ypTAFjPq41pq9l2hVGc-YJBo1SorTydDOyjuMDgM-yuiYeqGermJkp63BfO4n1OvIAWBw1qteIk_OJpPmFBkzFotCPSjpEuFMCz__UzrC58yQU5Bb0cmGrOwtYLvdxH3hm/w300-h400/IMG_2405.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguccC41gyZAKkXAmud84bPfviQHd7v7wi2qI_zxGY_ka2H5vK24unrVm0oOaHlANc5N8PL_Dw_q_-fVTVkIscF3MYDmSqBP4fsu55AO9uxyVtMwfSr5cYdQBuEmsF-VVxoOPOMyXUVeglHOc2MXp-2qKcDbXwUQdhrW6lwM1P3DeEkEuKtmsQDKEz5tG-H/s640/IMG_2406.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguccC41gyZAKkXAmud84bPfviQHd7v7wi2qI_zxGY_ka2H5vK24unrVm0oOaHlANc5N8PL_Dw_q_-fVTVkIscF3MYDmSqBP4fsu55AO9uxyVtMwfSr5cYdQBuEmsF-VVxoOPOMyXUVeglHOc2MXp-2qKcDbXwUQdhrW6lwM1P3DeEkEuKtmsQDKEz5tG-H/w300-h400/IMG_2406.jpg" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both;"><u><b>Total Weekly Numbers</b></u></div></div></div></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">Next to no running for the most part with the exception of the brewery run and a test run on Sunday. Hopefully that will give the achillies the rest it needs to turn a corner. Lots of time in the weight room instead changing any movements that would affect the achillies to keep it safe. Hopefully will be back at it soon.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg__WUcTll1H57iZia0uJOwJbK0FX61cK5PlUUdI6QnuDU5e6FIUsACL4ZSpliTOIOacO78XawZ2CzKsTWv2E8rxqI-qUjsLDhQ3VUZeh4eVk0nXOHbRRznj3hyVQRanI99_uzskqxlew5avotmzlaPBvik8JGgm5X8rZXqnYrZnby-T0yPSLT20FaEMNCx/s502/Annotation%202023-12-26%20084223.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="333" data-original-width="502" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg__WUcTll1H57iZia0uJOwJbK0FX61cK5PlUUdI6QnuDU5e6FIUsACL4ZSpliTOIOacO78XawZ2CzKsTWv2E8rxqI-qUjsLDhQ3VUZeh4eVk0nXOHbRRznj3hyVQRanI99_uzskqxlew5avotmzlaPBvik8JGgm5X8rZXqnYrZnby-T0yPSLT20FaEMNCx/w400-h265/Annotation%202023-12-26%20084223.png" width="400" /></a></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div></div>Shad Mikahttp://www.blogger.com/profile/15849189624822351849noreply@blogger.com0tag:blogger.com,1999:blog-7341190981011670632.post-77759349463955325122023-12-18T07:44:00.000-07:002023-12-18T07:44:45.579-07:00Dec 11th- Dec 17th<p><b><em style="font-size: 16px;">“Discipline is doing what you have to do, as well as you can, when it has to be done, and then doing it that way all the time.”</em><span style="font-size: 16px;"> </span><span style="font-size: 15px;">- Bobby Knight, basketball coach (October 25, 1940 - November 1, 2023)</span></b></p><p style="font-size: 16px; line-height: 24px; margin: 0px;"><span style="font-size: 15px;"></span></p><p style="font-size: 16px; line-height: 24px; margin: 0px;"><u><b>Monday:</b></u><u><b> </b></u><span> </span><span> </span></p><div class="separator" style="clear: both;"><b>8 AM: </b> 5.2 miles averaging 8min pace. Easy out and back on the Rock Creek trail by the gym. Just super chill
today. I was expecting it to be more snow packed but it was completely
clear.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><b>9 AM: </b>1 hour at the gym.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">Warmup: Airbike, mobility and drills<br /><br />Front Squat : 8-4-4-1-1-1 : 2865 lbs <br />Sets<br />8 Front Squats | 135 lbs<br />4 Front Squats | 155 lbs<br />4 Front Squats | 155 lbs<br />1 Front Squat | 175 lbs<br />1 Front Squat | 185 lbs<br />1 Front Squat | 185 lbs<br /><br />-then-<br /><br />Every 2 mins for 10 mins: <br />Every 2 mins for 10 mins:<br />10 Assault Bike Calories<br />10 Front Squats, 40% 1RM | 75 lbs</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">--- Got this in the mail from JT today... always love getting post cards.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEief_Eegte7XbdQuGVm82JkZEVnag03h7VwgDy0-PuPMqZklkEVE02ma2AefW7ynddNOPvONyK1_OeNt3Eqy8re-2Vek-boOv7or4dMtfkKL7LMjWLIvh0HwgoXH5A6sdqxINcMdAYjQ0wbfDIUPYDu9v71-fjWnE_FvzDaNmH8Zrs0ZbmSAfcuM_tS1IRh/s640/IMG_2330.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEief_Eegte7XbdQuGVm82JkZEVnag03h7VwgDy0-PuPMqZklkEVE02ma2AefW7ynddNOPvONyK1_OeNt3Eqy8re-2Vek-boOv7or4dMtfkKL7LMjWLIvh0HwgoXH5A6sdqxINcMdAYjQ0wbfDIUPYDu9v71-fjWnE_FvzDaNmH8Zrs0ZbmSAfcuM_tS1IRh/w300-h400/IMG_2330.jpg" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both;"><b style="font-size: 16px; text-decoration-line: underline;">Tuesday:</b><span style="font-size: 16px;"> </span><b style="font-size: 16px;"> </b></div><div><div style="line-height: 24px; margin: 0px;"><div class="separator" style="clear: both;"><b>7 AM: </b>8.2 miles averaging 7:35pace. Done at Davidson Mesa. Easy warmup with 2 x 10mins at marathon/50K pace
followed by a cooldown. I honestly did not know what pace to run these
10min sections at so my only goal was to keep the pace under 7 min pace
which I did. The second one was rough the last 2 mins of the interval.
Can tell I have lots of work to do this winter to get some speed and
fitness back.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><b>2 PM: </b>1:10 hour lifting and doing PT work in the garage gym.</div><div class="separator" style="clear: both;">Bench Press : <br />Sets<br />10 Bench Press | 125 lbs<br />10 Bench Press | 125 lbs<br />10 Bench Press | 125 lbs<br />10 Bench Press | 130 lbs<br />10 Bench Press | 130 lbs<br /><br />Bent Over Barbell Row : <br />Sets<br />10 Bent Over Barbell Rows | 100 lbs<br />10 Bent Over Barbell Rows | 100 lbs<br />10 Bent Over Barbell Rows | 105 lbs<br />10 Bent Over Barbell Rows | 105 lbs<br />10 Bent Over Barbell Rows | 105 lbs<br /><br />Seated Dumbbell Shoulder Press <br />Sets<br />10 Seated Db Shoulder Press | 30 lbs<br />10 Seated Db Shoulder Press | 30 lbs<br />10 Seated Db Shoulder Press | 30 lbs<br />10 Seated Db Shoulder Press | 30 lbs<br /><br />Dumbbell Fly 12-12-12-12 : <br />Sets<br />12 Dumbbell Flies | 30 lbs<br />12 Dumbbell Flies | 30 lbs<br />12 Dumbbell Flies | 30 lbs<br />12 Dumbbell Flies | 30 lbs<br /><br />Dumbbell Pull Over <br />Sets<br />12 Dumbbell Pull Overs | 35 lbs<br />12 Dumbbell Pull Overs | 40 lbs<br />12 Dumbbell Pull Overs | 40 lbs<br />12 Dumbbell Pull Overs | 40 lbs<br /><br />Alternating Dumbbell Hammer Curl : <br />Sets<br />10 Alternating Dumbbell Hammer Curls | 30 lbs<br />10 Alternating Dumbbell Hammer Curls | 30 lbs<br />10 Alternating Dumbbell Hammer Curls | 30 lbs<br /><br />Bb Skull Crusher 10-10-10-10 : <br />Sets<br />10 Bb Skull Crushers | 57 lbs<br />10 Bb Skull Crushers | 62 lbs<br />10 Bb Skull Crushers | 62 lbs<br />10 Bb Skull Crushers | 62 lbs<br /><br />Alternating Banded Dead Bugs :<br />Sets<br />Alternating Banded Dead Bug | 10 reps<br />Alternating Banded Dead Bug | 10 reps<br />Alternating Banded Dead Bug | 10 reps<br />Alternating Banded Dead Bug | 10 reps<br /><br />Plank Hold : <br />Sets : rest 30 secs<br />Plank Hold, 1 min<br />Plank Hold, 1 min<br />Plank Hold, 1 min</div></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both;"><br /></div></div><div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both; text-align: center;"><div style="text-align: left;"><u><b>Wednesday:</b></u></div><div style="text-align: left;"><b>9 AM: </b>1 hour at the gym. This one sucked, but that is why we do it.</div><div style="text-align: left;">Warmup: Rowing and mobility<br /><br />AMReps 6 mins (2,4,6,...): 102 reps | 12's + 18 reps <br />AMReps in 6 mins:<br />2 Row Calories<br />2 Box Jump Overs, 24 in<br />4 Row Calories<br />4 Box Jump Overs, 24 in<br />6 Row Calories<br />6 Box Jump Overs, 24 in<br />8 Row Calories<br />8 Box Jump Overs, 24 in<br />10 Row Calories<br />10 Box Jump Overs, 24 in<br />12 Row Calories<br />12 Box Jump Overs, 24 in<br />14 Row Calories<br />4 Box Jump Overs, 24 in<br /><br />-4min rest, then<br /><br />AMReps 6 mins (2,4,6,...): 102 reps | 12's + 18 reps<br />AMReps in 6 mins:<br />2 Row Calories<br />2 Burpees<br />4 Row Calories<br />4 Burpees<br />6 Row Calories<br />6 Burpees<br />8 Row Calories<br />8 Burpees<br />10 Row Calories<br />10 Burpees<br />12 Row Calories<br />12 Burpees<br />14 Row Calories<br />4 Burpees<br /><br />-4min rest, then<br /><br />AMReps 6 mins (2,4,6,...): 74 reps | 10's + 14 reps<br />AMReps in 6 mins:<br />2 Row Calories<br />2 Burpee Box Jump Overs, 24 in<br />4 Row Calories<br />4 Burpee Box Jump Overs, 24 in<br />6 Row Calories<br />6 Burpee Box Jump Overs, 24 in<br />8 Row Calories<br />8 Burpee Box Jump Overs, 24 in<br />10 Row Calories<br />10 Burpee Box Jump Overs, 24 in<br />12 Row Calories<br />2 Burpee Box Jump Overs, 24 in</div><div style="text-align: left;"><div class="separator" style="clear: both; text-align: center;"><br /></div><div><b>2:30 PM: </b>6 miles averaging 8:25pace. Easy cruise around the hood by the house. Picked up the dog the last
1.5 miles to get her out for a bit as well. Legs were shit today and
felt like I was plodding the whole time.</div><div><br /></div><div>-- Got this large shipment from OUTOPIA with about $1000 worth of clothing to test out. They are an Asia brand that is in the process of expanding to the US and wanted people to test out the clothing so they could make tweaks to anything before going live. There is no US website yet but hopefully soon. Everything is made of Merino Wool which I LOVE and wear all the time. Hell, even the 2 hoodies I wear from Ten Thousand most days around the house are Merino Wool along with about half of my running and outdoor gear. All of my socks are as well. Anyways, so far I am loving the brand. They remind me a lot of running version of Lululemon, just some good stuff. We will see how it holds up over the next few months. Oh and they did include a few women tops which Paula was excited about.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlNxDNhqVrZx-49x5jnztX0_ECJd74-_1pecpvoYUMHN8BrXE3ZrggLajnYdWudoI9xG6TNw6r_ErT12uF1mPxtCjXyQ8dKqGZFoRMnhZP_UkkXX7IV_HEhGBd820fwekixI7n3UJYGT8gmNLusmb0CjKbXF71UWADrntFX-3in8bQqhqWVlJ2bQeG5zUW/s640/IMG_2332.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlNxDNhqVrZx-49x5jnztX0_ECJd74-_1pecpvoYUMHN8BrXE3ZrggLajnYdWudoI9xG6TNw6r_ErT12uF1mPxtCjXyQ8dKqGZFoRMnhZP_UkkXX7IV_HEhGBd820fwekixI7n3UJYGT8gmNLusmb0CjKbXF71UWADrntFX-3in8bQqhqWVlJ2bQeG5zUW/w300-h400/IMG_2332.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFZRAvRNnz69aGelpiLDBpCKaeL2VFxDBIsf0Zlkbe0zwnSl_jCjVBNQmPTjVr63tCI9hRCiHkcnRk3XAA2DZQ6xiL7vxV1lPfCHdOh1nJi-Fby1IGrDGz9BJmLaB-ql3Pm8dgf5mU78THf6womO0TEa917rCwvn-6xvdmFL0OIC74Lv95SWdzZiUbc3NC/s640/IMG_2333.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFZRAvRNnz69aGelpiLDBpCKaeL2VFxDBIsf0Zlkbe0zwnSl_jCjVBNQmPTjVr63tCI9hRCiHkcnRk3XAA2DZQ6xiL7vxV1lPfCHdOh1nJi-Fby1IGrDGz9BJmLaB-ql3Pm8dgf5mU78THf6womO0TEa917rCwvn-6xvdmFL0OIC74Lv95SWdzZiUbc3NC/w300-h400/IMG_2333.jpg" width="300" /></a></div><div><b style="text-decoration-line: underline;">Thursday:</b> </div></div></div></div><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both;"> -NOTE: Weight check in: NOPE</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><b>7:30 AM: </b>7.5 miles averaging 8 min pace. Easy mileage over at Davidson Mesa today adding to my lap count.
Thinking that I could get close to 1000 laps by the end of 2025,
according to Strava I am at 746 in the CW direction, lots more if I
count both directions. Legs are still shit today but better than yesterday.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><b>Noon: </b>1 hour at the gym</div><div class="separator" style="clear: both;"><br /></div></div></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: left;">Warmup: Airbike, mobility and drills<br /><br />5 RFT: : 13 mins 2 secs | Rx'd<br />5 rounds of:<br />Echo Bike 1200m<br />10 Thrusters, 50% 1RM | 80 lbs</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">-- this one was fucking rough today. </div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-YAc9TYslc1LrNLrMuzBvEqXoaGOI3J7EAmy6E1lZrcFEKvvcLKygMzg2jKr1UPWgKK1SckWJRJFh0mYwxCzXKr9DTKnl9OwfVZJCrJYqr1n79PzP7FFoYKf_L1C6TemnRHCyBMEGh2UdgLNQssc4YNuGU9EWKcnN6VQWqgCYQdOKG2KwlyQMULn0m1RO/s640/IMG_2335.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-YAc9TYslc1LrNLrMuzBvEqXoaGOI3J7EAmy6E1lZrcFEKvvcLKygMzg2jKr1UPWgKK1SckWJRJFh0mYwxCzXKr9DTKnl9OwfVZJCrJYqr1n79PzP7FFoYKf_L1C6TemnRHCyBMEGh2UdgLNQssc4YNuGU9EWKcnN6VQWqgCYQdOKG2KwlyQMULn0m1RO/w300-h400/IMG_2335.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: left;"><u style="font-weight: bold;">Friday</u>:</div></div><div class="separator" style="clear: both;"><b>--</b>All the GNAR races opened up today for registration. Got in the <a href="https://gnarrunners.com/quad-rock-50/">Quadrock 25 miler</a> for my May longer race. Donnie is going to sign up for the 50 miler I believe. I don't like doing races that long when training for a 100, I think it takes to long to recover from and you lose to much training time but that is just my 2 cents for whatever it is worth.</div><div class="separator" style="clear: both;"><b><br /></b></div><div class="separator" style="clear: both;"><b>9 AM: </b>1 hour at the gym</div></div><div class="separator" style="clear: both;">Warmup: Skierg, mobility and drills.<br /><br />10 RFT: 15 mins 24 secs<br />10 rounds of:<br />1 Rope Climb<br />3 Deadlifts, 70% 1RM | 230 lbs<br />10 Push-ups<br />6 Ski Ergs<br /><br />--Subbed Skierg for jump rope due to Achilles bothering me for the past few days.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">--Did not run today as planned to give my achilles a rest day with the hope that a day or two off it will be fine. I have been pushing through it with the hope it will go away and it is not. I am limping around which is not good. Getting old sucks. Did spend 5 mins this morning and 5 mins this afternoon putting it in the cold plunge which helped A LOT... </div><div class="separator" style="clear: both; text-align: center;"><br /></div><div><div><div><b><u>Saturday: </u></b></div><div><b>9 AM: </b>1 hour at the gym</div></div><div><div>Warmup: Rowing, mobility and drills</div><div><br /></div><div>2 RFT: Partner 22 mins 35 secs </div><div>2 rounds of:</div><div>Partner Wod</div><div>80 Toes-to-bars</div><div>100 Dumbbell Snatches, 45 lbs</div><div>120 Wall Balls, 20 lbs</div><div>Switch Every, 30 secs</div></div><div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">-- bailed on running Bear Peak with Donnie after the gym due to wanting to give my achilles one more day of rest. Plan on joining him tomorrow for some of his birthday run. Not limping today but thought one more day would do it good.</div><div class="separator" style="clear: both;"><div class="separator" style="clear: both; text-align: center;"><br /></div></div><div><div class="separator" style="clear: both;"><u style="font-weight: bold;">Sunday:</u> </div><div class="separator" style="clear: both;"><b>9 AM:</b> 14.5 miles averaging 8:35 pace. Joined in for the first half of Donnie's birthday run around a McKay
Lake which is a 1.6 mile loop. He ran 48K for his 48th birthday or just over 29 miles. I had
plans to go longer than this but after the first hour the achillies
started bothering me again so I cut it to what I had originally planned
and stopped at 2 hours. Good group of guys through out the run that came and went during the run. Great catching up with everyone! Hung out until they got done to celebrate at
the end with his birthday cake. What a great day out there today.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFGtEwLtn9bkNU1mLyNPodg5ReZbRkR8w9QVtn507_EAQtYw12jDIhh2hPyyC4YZ6pRC9cDRflbKl9AW6VvNibfOSfb-8vzwSUBzLrCY1hPtwIPIyAqZIlUUg-AdPD5MXUa1cqZTrRMYxKPrL32JrOCrmYk_SokyPRPQjnsGB60x0PxD5sRACXZaeaKCbb/s640/IMG_2345.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFGtEwLtn9bkNU1mLyNPodg5ReZbRkR8w9QVtn507_EAQtYw12jDIhh2hPyyC4YZ6pRC9cDRflbKl9AW6VvNibfOSfb-8vzwSUBzLrCY1hPtwIPIyAqZIlUUg-AdPD5MXUa1cqZTrRMYxKPrL32JrOCrmYk_SokyPRPQjnsGB60x0PxD5sRACXZaeaKCbb/w400-h300/IMG_2345.jpg" width="400" /><div class="separator" style="clear: both; text-align: center;"><br /></div></a><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFGtEwLtn9bkNU1mLyNPodg5ReZbRkR8w9QVtn507_EAQtYw12jDIhh2hPyyC4YZ6pRC9cDRflbKl9AW6VvNibfOSfb-8vzwSUBzLrCY1hPtwIPIyAqZIlUUg-AdPD5MXUa1cqZTrRMYxKPrL32JrOCrmYk_SokyPRPQjnsGB60x0PxD5sRACXZaeaKCbb/s640/IMG_2345.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEie35oa62PAPkUVABwNiHUa0gO1GUR01oPoKaj9qmARuQHIUb7_Z_8TZoXgxpRpYdcldIFUabn6n9mdzNPeH9vYryHShrY-y0GGZCAivXduBYkEaQEN1ijjPjgo3M98zAauWiRVMJeXHpUpz-7SN1d1RlZCymn983Z5a1vodncPA3HjcWPsp75c5RPaAK9j/s640/IMG_9795(1).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEie35oa62PAPkUVABwNiHUa0gO1GUR01oPoKaj9qmARuQHIUb7_Z_8TZoXgxpRpYdcldIFUabn6n9mdzNPeH9vYryHShrY-y0GGZCAivXduBYkEaQEN1ijjPjgo3M98zAauWiRVMJeXHpUpz-7SN1d1RlZCymn983Z5a1vodncPA3HjcWPsp75c5RPaAK9j/w400-h300/IMG_9795(1).jpg" width="400" /></a></div></div><br /><div class="separator" style="clear: both;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHEb_BTBigrKt0loZUHqkd5rx6cR10WKaVNzrmb9gHTdCYT7B0Rjq8wdCBGCI5Qng8ySvaFV95t3lFTFP9nWiSGhR_d_lct7AoTT_OI_6IZRFn2ldw-BNdikXYhl1mtIJMpIQnYSxrk-ehGGvIxLXHbPr68tPMctBukl9Z-VHRGi2CVx5bWAbhMYA1HwBx/s640/IMG_2346.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHEb_BTBigrKt0loZUHqkd5rx6cR10WKaVNzrmb9gHTdCYT7B0Rjq8wdCBGCI5Qng8ySvaFV95t3lFTFP9nWiSGhR_d_lct7AoTT_OI_6IZRFn2ldw-BNdikXYhl1mtIJMpIQnYSxrk-ehGGvIxLXHbPr68tPMctBukl9Z-VHRGi2CVx5bWAbhMYA1HwBx/w300-h400/IMG_2346.jpg" width="300" /></a></div><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both;"><u><b>Total Weekly Numbers</b></u></div></div><div><br /></div>Had a much bigger week planned as far as running mileage was concerned but the achilles on the left side had other plans. Started to bother me after Tuesday's jog and have been dealing with it since. Took Friday and Saturday off running so that maybe I would have a chance to join Donnie on Sunday and that worked until it didn't. Hopefully this goes away soon.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihP9PcjIKSlLrTUETXMFopjlJAYWF_Nj36tW4r0ibDHBu5yHzLVqACNcRGLaswMNEEtU2-qy3xMeDa_j1-iNEaxTRAbN4tNsoDQDw912rd-KCwxn4Bz_bLJOYByR-QcpML_TI7QvOiQTM6xlIXEjVylRKWWxTdcIE9cRxLyWsN0jH7bUhPd3bRyAUETc8G/s523/Annotation%202023-12-18%20074008.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="298" data-original-width="523" height="228" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihP9PcjIKSlLrTUETXMFopjlJAYWF_Nj36tW4r0ibDHBu5yHzLVqACNcRGLaswMNEEtU2-qy3xMeDa_j1-iNEaxTRAbN4tNsoDQDw912rd-KCwxn4Bz_bLJOYByR-QcpML_TI7QvOiQTM6xlIXEjVylRKWWxTdcIE9cRxLyWsN0jH7bUhPd3bRyAUETc8G/w400-h228/Annotation%202023-12-18%20074008.png" width="400" /></a></div><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div></div>Shad Mikahttp://www.blogger.com/profile/15849189624822351849noreply@blogger.com0tag:blogger.com,1999:blog-7341190981011670632.post-72121581287890025972023-12-11T07:19:00.000-07:002023-12-11T07:19:01.233-07:00Dec 4th- Dec 10th<p style="font-size: 16px; line-height: 24px; margin: 0px;">
<b><em>“The real glory is being knocked to your knees and then coming back. That’s real glory. That’s the essence of it.”</em> <span style="font-size: 15px;">- Vince Lombardi</span></b></p><p style="font-size: 16px; line-height: 24px; margin: 0px;"><span style="font-size: 15px;"><br /></span></p><p style="line-height: 24px; margin: 0px;"><u style="font-size: 16px;"><b>Monday:</b></u><u style="font-size: 16px;"><b> </b></u><span style="font-size: 16px;"> </span><span style="font-size: 16px;"> </span></p><div class="separator" style="clear: both;"><b>9 AM: </b>1 hour at the gym</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">Warmup: Airbike, mobility and drills<br /><br />Shoulder Press 5-3-3-1-1-1 : 1745 lbs <br />Sets<br />5 Shoulder Press | 115 lbs<br />3 Shoulder Press | 125 lbs<br />3 Shoulder Press | 130 lbs<br />1 Shoulder Press | 135 lbs<br />1 Shoulder Press | 135 lbs<br />1 Shoulder Press | 135 lbs<br /><br />-then-<br /><br />2 RF-ME: 273 reps <br />2 rounds of:<br />max rep Rope Climbs, 3 mins | and <br />max rep Assault Bike Calories, 2 mins | and <br />max rep Push Press, 1 min | 95 lbs | and</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><b>2 PM: </b>4 miles averaging 8:15pace. Easy dog jog from the house through the open space with a loop of the
hood. Venus was ready to run today, had to really hold her back. </div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEju_cG7eQHtnBvmPEgFNlsPWVB4xd_XA84WiFXNFSZPoQHrMP8c7Ckly5atnYyY1AdzleNGv4jbY0NyIOBKXSPHAsk6jsbQ8dAw8lZyjRjKOZ5Xfy0HwBjqJkWAk10lW7CxsoyHcFUBhDx40ctjRwIC-BAGgFZ3OwQSvZBy4_L1waB7haMAJXU-qXnfJDUI/s640/IMG_2293.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEju_cG7eQHtnBvmPEgFNlsPWVB4xd_XA84WiFXNFSZPoQHrMP8c7Ckly5atnYyY1AdzleNGv4jbY0NyIOBKXSPHAsk6jsbQ8dAw8lZyjRjKOZ5Xfy0HwBjqJkWAk10lW7CxsoyHcFUBhDx40ctjRwIC-BAGgFZ3OwQSvZBy4_L1waB7haMAJXU-qXnfJDUI/w300-h400/IMG_2293.jpg" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">-- Signed up for Salida Marathon today as a good training day in the build up to Hardrock. Will be throwing in a few more trail marathons and 50Ks as training runs. Thinking about 1 per month in the build up. I do keep a current list of upcoming events on the side of this page if interested.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both;"><b style="font-size: 16px; text-decoration-line: underline;">Tuesday:</b><span style="font-size: 16px;"> </span><b style="font-size: 16px;"> </b></div><div><div style="line-height: 24px; margin: 0px;"><div class="separator" style="clear: both;"><b>9 AM: </b>8.1 miles averaging 7:40pace. 2 loops of Davidson Mesa plus a some extra. Started out super chill and
progressed a little bit through out the run but did try to keep my HR
under 140. Did go over the last mile or so into the 140-145 range which
is fine. Felt great today!!! Excited about that. </div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">Went straight to the office afterwards. Today and tomorrow are one of the few days I have to be in the office due to people visiting from corporate. Can't complain since it is only about 5-10 days a year I have to go in.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><b>4 PM: </b>1 hour at the gym</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">Warmup: Rowing, mobility and drills<br /><br />3 RFT: 7 mins 54 secs <br />3 rounds of:<br />30 GHD Sit-ups<br />15 Deadlifts, 205 lbs</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">--- On the way home from the gym, I came across a bunch of cars pulled over with one car in the middle of the road with people trying to look or get something under the car. As I passed, one of the cars pulled over was Paula and she was under the car in the middle of the road so I pulled over to see what happened. I discovered that this puppy below was under the car and was hit by another car and would not come out. As traffic was pilling up on 120th just north of Dillion Road in both directions I took over traffic control while Paula and some other people worked on getting the dog out from under the car, it took about 30 mins or so. I stayed with the dog until the cops arrived about an hour later when one of them recognized the dog from a missing dog Facebook post and got a hold of the owners. They arrived about 30 mins later to pick up Benji (his name). Benji was a damn lucky dog tonight to have people looking over him, that could have been so much worse. He was only 8 months old according to his owners, I of course told them to get him a damn collar with their phone number on it.</div><div class="separator" style="clear: both;"><br /></div></div><div style="line-height: 24px; margin: 0px;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdnBAQMXqjGMY2x-4dqn15dayA8Y_W92zrP4Gm3rrvO_MxTaZQtYZVwED42pf9cg4CrZrJlGq3zYOW0TKagIqKbDvNGLimVuRLWXML5K9ZsK9UJv2CfqUhXbGhuzam845BtQSYFeTwVQTjaDhvbHmE-iOO38bpX3OUxiMlF3WjlezTHQ5sIwsB6ndluFpR/s640/IMG_2298.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdnBAQMXqjGMY2x-4dqn15dayA8Y_W92zrP4Gm3rrvO_MxTaZQtYZVwED42pf9cg4CrZrJlGq3zYOW0TKagIqKbDvNGLimVuRLWXML5K9ZsK9UJv2CfqUhXbGhuzam845BtQSYFeTwVQTjaDhvbHmE-iOO38bpX3OUxiMlF3WjlezTHQ5sIwsB6ndluFpR/w300-h400/IMG_2298.jpg" width="300" /></a></div></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both;"><br /></div></div><div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both; text-align: center;"><div style="text-align: left;"><u><b>Wednesday:</b></u></div><div style="text-align: left;"><div><b>8 AM: </b>6.25 miles w/ 1100ft of vert averaging 9:45 pace. Easy cruise from the Fowler trailead to the top of Rattlesnake Gulch.
Little icy on some small sections where I was walking so not to take a fall.
My hill running is shit right now with all the flat running I have been
doing. Need to get up a hill like this 1 to 2 times a week going
forward. Kept the HR under 140 for most of it even if that meant having to walk uphill to get it back down.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCfxeM0F4Tv6uxTVRsFuo6a13bCSTOWximyElBJMkmh1sbbvguT0L53p0SoTJgpqb-iKhfF3yqesuRjykLPUOZv0ykrhYvMLBURpN_l6wyVLE7KE2fsgXICbMc99IwnR8eHh0LtMPzDKAcXLXDQDhruwnuVJoIQRWImY6f2MvgUSFsFIFJDWO8k-5vfSGU/s640/IMG_2300.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCfxeM0F4Tv6uxTVRsFuo6a13bCSTOWximyElBJMkmh1sbbvguT0L53p0SoTJgpqb-iKhfF3yqesuRjykLPUOZv0ykrhYvMLBURpN_l6wyVLE7KE2fsgXICbMc99IwnR8eHh0LtMPzDKAcXLXDQDhruwnuVJoIQRWImY6f2MvgUSFsFIFJDWO8k-5vfSGU/w400-h300/IMG_2300.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipivR-ZWosx1VyjItH_no2Dp2ABPQHZ9FEfFIjLHyFcdVhQ-wS66CHc2xChxR0OKxwUrGh1F5ANEfktlkzm_PACDKfHaH2MAe0xQxaKEGVY3oLYKYlpMNU1nvSfU6wcxBUQsumhLjwULdzztMZOfzRB9K_kFpXbGxKt_p4Sa37wYiws-YyJBjUEMU-JVYd/s640/IMG_2302.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipivR-ZWosx1VyjItH_no2Dp2ABPQHZ9FEfFIjLHyFcdVhQ-wS66CHc2xChxR0OKxwUrGh1F5ANEfktlkzm_PACDKfHaH2MAe0xQxaKEGVY3oLYKYlpMNU1nvSfU6wcxBUQsumhLjwULdzztMZOfzRB9K_kFpXbGxKt_p4Sa37wYiws-YyJBjUEMU-JVYd/w300-h400/IMG_2302.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwGxaBAfW8GoutK34sjzOMmAApgzAUnade4SnSSf08XF2kZzBklO3Orw-QeDRSocVGrS7LZGjlrZ52lolO4d4pQsy8WF_9NNy-Z69YGYfQOsJfSZhvx7Kd7EZhzkqSJTROap-L-dQfmkY2WG-_PGFMxj_vt9V6n7E2jbFk95YlxFsPSQyViN4ofr5hXAC9/s640/IMG_2303.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwGxaBAfW8GoutK34sjzOMmAApgzAUnade4SnSSf08XF2kZzBklO3Orw-QeDRSocVGrS7LZGjlrZ52lolO4d4pQsy8WF_9NNy-Z69YGYfQOsJfSZhvx7Kd7EZhzkqSJTROap-L-dQfmkY2WG-_PGFMxj_vt9V6n7E2jbFk95YlxFsPSQyViN4ofr5hXAC9/w400-h300/IMG_2303.jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div><b>2 PM: </b>1 hour at the gym just lifting during open gym hours.</div><div><br /></div><div>Warmup: Airbike and mobility<br /><br />Back Squat : 10-8-6-4-2 : <br />Sets<br />10 Back Squats | 115 lbs<br />8 Back Squats | 135 lbs<br />6 Back Squats | 155 lbs<br />4 Back Squats | 175 lbs<br />2 Back Squats | 185 lbs<br /><br />Elevated Goblet Squat : <br />Sets<br />10 Elevated Goblet Squats | 26 lbs<br />10 Elevated Goblet Squats | 26 lbs<br />10 Elevated Goblet Squats | 26 lbs<br />10 Elevated Goblet Squats | 26 lbs<br /><br />Barbell Calf Raise : <br />Sets<br />12 Barbell Calf Raises | 135 lbs<br />12 Barbell Calf Raises | 135 lbs<br />12 Barbell Calf Raises | 135 lbs<br />12 Barbell Calf Raises | 135 lbs<br />12 Barbell Calf Raises | 135 lbs<br /><br />Bulgarian Split Squat : <br />Sets<br />10 Bulgarian Split Squats | 0 lbs<br />10 Bulgarian Split Squats | 0 lbs<br />10 Bulgarian Split Squats | 0 lbs<br /><br />Reverse Hyper : <br />Sets<br />12 Reverse Hypers | 90 lbs<br />12 Reverse Hypers | 90 lbs<br />12 Reverse Hypers | 90 lbs<br /><br />Plank Hold : 3x 60 secs, rest 30 secs <br />Sets : rest 30 secs<br />Plank Hold, 1 min<br />Plank Hold, 1 min<br />Plank Hold, 1 min</div><div><br /></div></div><div style="text-align: left;"><b style="text-decoration-line: underline;">Thursday:</b> </div></div></div><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both;"> -NOTE: Weight check in: Nope... scale scares me now.</div><div class="separator" style="clear: both;"><br /></div></div></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: left;"><b>8 AM: </b>7.4 miles averaging 8min pace. 2 easy laps of Davidson Mesa and one lap of Harper. Super chill jog
today just putting in the miles. Legs are shit today from lifting legs
yesterday, hopefully it passes tomorrow. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">--Spent 30mins in the Air Boots between the run and Crossfit.</div><div class="separator" style="clear: both; text-align: left;"><b><br /></b></div><div class="separator" style="clear: both; text-align: left;"><b>10 AM: </b>1 hour at the gym</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Warmup: Rowing, mobility and drills<br /><br />FT: 18 mins 44 secs<br />Row, 1000 m<br />-- then --<br />5 rounds of:<br />21 Kettlebell Swings, 53 lbs<br />12 Pull-ups<br />-- then --<br />Row, 1000 m</div><br /><div class="separator" style="clear: both;"><div style="text-align: left;"><u style="font-weight: bold;">Friday</u>:</div></div></div><div class="separator" style="clear: both;"><b>10 AM: </b>1 hour at the gym</div></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">Warmup: Airbike, mobility and drills<br /><br />AMRAP 18 mins: 250 reps<br />18:00 AMRAP:<br />10 Hang Power Snatches, 50% 1RM | 75 lbs<br />10 Wall Balls, 20 lbs<br />10 Knees-to-elbows</div><br /><div class="separator" style="clear: both;"><b>3 PM: </b>Was planning on getting out this afternoon for 30-45 mins but just did not happen. Guess that is called the off season. Did stop at Voodoo Doughnut to get this gem for one of Paula's friends. It is called Cock & Balls and the balls part is filled with cream. You can pay an extra $1 to have it personalized like I did for Hanukkah. HAAAA!!!</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEij-ATanvNugSuGlXbnwnUAKFOMBpBd6_8H_LoobGeIq71C0R171pBB7l0_MaBiXsDZxtWz-1FDPDNCo5C6YtX-774m0iIRth7uM71xYxrfyLES1-9Bg9rg2tGZPVHDzii-ImaHyPcCOlAkibLc3zEAAXmqV0DqAQ1z7GM-3SfzPFLDOSBGC3a-XciO707I/s640/IMG_2315.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEij-ATanvNugSuGlXbnwnUAKFOMBpBd6_8H_LoobGeIq71C0R171pBB7l0_MaBiXsDZxtWz-1FDPDNCo5C6YtX-774m0iIRth7uM71xYxrfyLES1-9Bg9rg2tGZPVHDzii-ImaHyPcCOlAkibLc3zEAAXmqV0DqAQ1z7GM-3SfzPFLDOSBGC3a-XciO707I/w400-h300/IMG_2315.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkCKIo0nGyFwi0JKPBBbk9VTULYo1mYrQB94PbzUIlOUCQbwrrSGw3OewwwlhKvLNNIovAlCHxpNzl9Lur17KsW6ty_jTpfWVEYdk0CBoLt3DXPN9HdedKJv-BSwwIczB2JwHse_BAj4e0MQ4WH5oa1MJ21wV6zd2bGGb6pCUVbQhAJ-M5KmdLGeajfALz/s640/IMG_7382.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkCKIo0nGyFwi0JKPBBbk9VTULYo1mYrQB94PbzUIlOUCQbwrrSGw3OewwwlhKvLNNIovAlCHxpNzl9Lur17KsW6ty_jTpfWVEYdk0CBoLt3DXPN9HdedKJv-BSwwIczB2JwHse_BAj4e0MQ4WH5oa1MJ21wV6zd2bGGb6pCUVbQhAJ-M5KmdLGeajfALz/w300-h400/IMG_7382.jpg" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div><div><div><b><u>Saturday: </u></b></div><div><b>9 AM: </b>7.5 miles w/ 1200ft of vert in 1:24. Easy loop of North Table Mountain with Darian this morning. Slogging
through about 6-8 inches of fresh powder so it was slowwwwww going which
was fine by me. Going uphill in the powder really wrecked my lower
back. Seems to be bothering me again, been feeling it most of the week.</div></div><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisxF0cDtT6nrWDFhFrmPBNEMMB9rGZHpdOKESzOMK6KQxfCvXQVCZs8If3awS3-0XeVPHwnORUfuQW86riijYVfDYkBQWuMaeOR3zkdEeru0i5DTNc1LiqLR3Pr1faH7vk6KW5FFvnwF4yfwxgbVL-_td8QzdtBvVAr2crg7FezdnuD3bw4Ggzx-yzJuPc/s640/FullSizeRender.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisxF0cDtT6nrWDFhFrmPBNEMMB9rGZHpdOKESzOMK6KQxfCvXQVCZs8If3awS3-0XeVPHwnORUfuQW86riijYVfDYkBQWuMaeOR3zkdEeru0i5DTNc1LiqLR3Pr1faH7vk6KW5FFvnwF4yfwxgbVL-_td8QzdtBvVAr2crg7FezdnuD3bw4Ggzx-yzJuPc/w300-h400/FullSizeRender.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgC3ztESTvyWj1g85XwhW-rCJH3yxqRsEGpflxQtL48pVqeFFzJUFp-oafZyxn5fIQWkfVZTr4ehGid4GVUN7kzI-jkhlC-4cnjiV0so56GgbaYJ4QMJffA3PJ2J3fJhve_OSosZ0cugevJEk494_a38uHMeuEyLdSGGSOM8_1tO6VUuaW07G2I8-8VJd57/s640/IMG_2324.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="481" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgC3ztESTvyWj1g85XwhW-rCJH3yxqRsEGpflxQtL48pVqeFFzJUFp-oafZyxn5fIQWkfVZTr4ehGid4GVUN7kzI-jkhlC-4cnjiV0so56GgbaYJ4QMJffA3PJ2J3fJhve_OSosZ0cugevJEk494_a38uHMeuEyLdSGGSOM8_1tO6VUuaW07G2I8-8VJd57/w301-h400/IMG_2324.jpg" width="301" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwAoWoidsqfL6pz-E1nbeJRDBwEYe1KIUkoVzbO2Z2XPmo4CaHjM8QtqxO1DtINsE2xuSgWDfhqUNeIXxJ4-5xMfCL7CI2S1tiF28khlTVHAVDbZs5ZpAUKabsr7exjZocQJDlxV6yxOsIZmmzZg7-RlZVxrTTbt7U8SmXUPlrmYaYZ7mJRjbtc_NLuaEt/s640/IMG_2326.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="406" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwAoWoidsqfL6pz-E1nbeJRDBwEYe1KIUkoVzbO2Z2XPmo4CaHjM8QtqxO1DtINsE2xuSgWDfhqUNeIXxJ4-5xMfCL7CI2S1tiF28khlTVHAVDbZs5ZpAUKabsr7exjZocQJDlxV6yxOsIZmmzZg7-RlZVxrTTbt7U8SmXUPlrmYaYZ7mJRjbtc_NLuaEt/w254-h400/IMG_2326.jpg" width="254" /></a></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both; text-align: center;"><br /></div></div><div><div class="separator" style="clear: both;"><u style="font-weight: bold;">Sunday:</u> </div><div class="separator" style="clear: both;"><b>9 AM: </b>5.4 miles averaging 8:24pace. Easy lap of my Costco loop in Superior. Did not feel like slogging
through snow again this morning so hit the dirt roads behind Costco.
Been a bit since I have been over here.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3fkVr01EXBeFKI4igykDAHX76n0rE9xuEGkC92picC45xoXcmVus3ZN4MbnRfsYi_kNAmY9cDff70UgEpGMD66DYpdZtoq9kAq0sr96UVrsCX8CJQlqIiCe1VpcTLGRz0PC1LoMaPVukTF-JplrYnqOpHwhRWZOSLiwD2aAS46OFE8rVZ-Peu8mfqDLku/s640/IMG_2328.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3fkVr01EXBeFKI4igykDAHX76n0rE9xuEGkC92picC45xoXcmVus3ZN4MbnRfsYi_kNAmY9cDff70UgEpGMD66DYpdZtoq9kAq0sr96UVrsCX8CJQlqIiCe1VpcTLGRz0PC1LoMaPVukTF-JplrYnqOpHwhRWZOSLiwD2aAS46OFE8rVZ-Peu8mfqDLku/w300-h400/IMG_2328.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both;"><u><b>Total Weekly Numbers</b></u></div></div>Not a bad week coming back from Covid. Time to start building the mileage again while trying not to blow up my back. Hopefully will get back to over 50 miles this week. Right now my back is tight and has a numb feeling on the left side (injury side), need to manage this and plan on going back to PT this Monday afternoon to get it dry needled which always seems to help a lot.</div></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRFTNZ1jK9oIn9USKgiDKZ10EskEiTe78s1AQr0-p-QM3hBt0ct11mu6HTXedlK5R4M1YecZ_cXUev9OahQZuUREMZKRc7hQzArq6RVFSQWW8r4xJrb9BVzvpgrsK-yJwt_dHXOJsaFCgRzejVu_jJ_J7Csu3o7gXgfHiKgDpZ_KH3t9qk0nO6efhikotK/s508/Annotation%202023-12-11%20070101.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="289" data-original-width="508" height="228" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRFTNZ1jK9oIn9USKgiDKZ10EskEiTe78s1AQr0-p-QM3hBt0ct11mu6HTXedlK5R4M1YecZ_cXUev9OahQZuUREMZKRc7hQzArq6RVFSQWW8r4xJrb9BVzvpgrsK-yJwt_dHXOJsaFCgRzejVu_jJ_J7Csu3o7gXgfHiKgDpZ_KH3t9qk0nO6efhikotK/w400-h228/Annotation%202023-12-11%20070101.png" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div></div>Shad Mikahttp://www.blogger.com/profile/15849189624822351849noreply@blogger.com0tag:blogger.com,1999:blog-7341190981011670632.post-71377367659211529962023-12-04T07:42:00.001-07:002023-12-04T07:42:08.445-07:00Nov 27th- Dec 3rd<p style="font-size: 16px; line-height: 24px; margin: 0;">
<b><em>“It's not stress that kills us, it is our reaction to it.”</em> <span style="font-size: 15px;">- Hans Selye</span></b></p><p style="font-size: 16px; line-height: 24px; margin: 0px;"><span style="font-size: 15px;"><br /></span></p><p style="line-height: 24px; margin: 0px;"><u style="font-size: 16px;"><b>Monday:</b></u><u style="font-size: 16px;"><b> </b></u><span style="font-size: 16px;"> </span><span style="font-size: 16px;"> </span></p><div class="separator" style="clear: both;">Feeling much better today when I woke up so took a Covid test this morning. Finally what I wanted to see. Now it is time to rebuild again, going to take it easy this week for the lungs are a little smashed from this round of Covid. I had a lot of problems breathing last Thursday and Paula almost took me to the ER but talked her out of it. Wednesday through Friday it was like I was breathing through a straw.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdLOKxd_fY1WgPCkmpF84_zucokX04KMnslrToPMM15Z6he4PcmKFENXHueaA7NJ8tI5uoCLlWeZ2jDtMxdcqlbjHiyMSvpuOWyMUbCtbDiNQkUaaOkzmIDMcMcb5dRPIrVSLUL_OHmxv7FahX6gY3QPZ5ZXYH0xiHCa27rT29i2Ax5QC1XsupU51s5bs-/s640/IMG_2254.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdLOKxd_fY1WgPCkmpF84_zucokX04KMnslrToPMM15Z6he4PcmKFENXHueaA7NJ8tI5uoCLlWeZ2jDtMxdcqlbjHiyMSvpuOWyMUbCtbDiNQkUaaOkzmIDMcMcb5dRPIrVSLUL_OHmxv7FahX6gY3QPZ5ZXYH0xiHCa27rT29i2Ax5QC1XsupU51s5bs-/w300-h400/IMG_2254.jpg" width="300" /></a></div><b><div><b><br /></b></div>2:30 PM: </b>Walked 2.6 miles in 42mins. Easy afternoon dog walk. Feels good to start moving again verses being stuck in bed or on the couch. Going to take it easy this week to get the lungs back.<div><br /></div><div><b>3:30 PM: </b>51 mins lifting in the garage. Right after walk- Light weight today… coming back from running a 100 and a week of having Covid</div><div><div class="separator" style="clear: both;"><br />Back Squat : 10-8-6-4-2 : <br />Sets<br />10 Back Squats | 95 lbs<br />8 Back Squats | 115 lbs<br />6 Back Squats | 135 lbs<br />4 Back Squats | 155 lbs<br />2 Back Squats | 165 lbs<br /><br />GHD Hip Extensions : 3x15 <br />Sets<br />15 GHD Hip Extensions<br />15 GHD Hip Extensions<br />15 GHD Hip Extensions<br /><br />Barbell Calf Raise <br />Sets<br />12 Barbell Calf Raises | 95 lbs<br />12 Barbell Calf Raises | 115 lbs<br />12 Barbell Calf Raises | 115 lbs<br />12 Barbell Calf Raises | 115 lbs<br />12 Barbell Calf Raises | 115 lbs<br /><br />Side Bends : 5x15 <br />Sets<br />15 Side Bends<br />15 Side Bends<br />15 Side Bends<br />15 Side Bends<br />15 Side Bends<br /><br />L Sit : 6x 20 secs <br />Sets<br />L Sit, 20 secs<br />L Sit, 20 secs<br />L Sit, 20 secs<br />L Sit, 20 secs<br />L Sit, 20 secs<br />L Sit, 20 secs<br /><br />Plank Hold : 3x 60 secs, rest 30 secs<br />Sets : rest 30 secs<br />Plank Hold, 1 min<br />Plank Hold, 1 min<br />Plank Hold, 1 min</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both;"><b style="font-size: 16px; text-decoration-line: underline;">Tuesday:</b><span style="font-size: 16px;"> </span><b style="font-size: 16px;"> </b></div><div><div style="line-height: 24px; margin: 0px;"><div class="separator" style="clear: both;"><b>10:30 AM: </b>5.7 miles averaging 8:45pace. Easy cruise from the house on Quail over into the dog park and back.
First run since the 100 and catching Covid last week. Legs and lungs
are shit. Heart rate was about 15-20 beats higher than it should have
been. Guess the rebuild has started. All easy pace/effort of course.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><b>3:30 PM: </b>1 hour in the garage gym</div><div class="separator" style="clear: both;">Bench Press :<br />Sets<br />10 Bench Press | 125 lbs<br />10 Bench Press | 125 lbs<br />10 Bench Press | 125 lbs<br />10 Bench Press | 125 lbs<br />10 Bench Press | 125 lbs<br /><br />Dumbbell Fly<br />Sets<br />12 Dumbbell Flies | 25 lbs<br />12 Dumbbell Flies | 25 lbs<br />12 Dumbbell Flies | 25 lbs<br />12 Dumbbell Flies | 25 lbs<br /><br />Bent Over Barbell Row <br />Sets<br />10 Bent Over Barbell Rows | 95 lbs<br />10 Bent Over Barbell Rows | 100 lbs<br />10 Bent Over Barbell Rows | 100 lbs<br />10 Bent Over Barbell Rows | 100 lbs<br />10 Bent Over Barbell Rows | 105 lbs<br /><br />Dumbbell Pull Over <br />Sets<br />12 Dumbbell Pull Overs | 35 lbs<br />12 Dumbbell Pull Overs | 35 lbs<br />12 Dumbbell Pull Overs | 35 lbs<br />12 Dumbbell Pull Overs | 35 lbs<br /><br />Alternating Dumbbell Hammer Curl <br />Sets<br />10 Alternating Dumbbell Hammer Curls | 25 lbs<br />10 Alternating Dumbbell Hammer Curls | 25 lbs<br />10 Alternating Dumbbell Hammer Curls | 25 lbs<br /><br />Bb Skull Crusher <br />Sets<br />10 Bb Skull Crushers | 57 lbs<br />10 Bb Skull Crushers | 57 lbs<br />10 Bb Skull Crushers | 57 lbs<br />10 Bb Skull Crushers | 57 lbs</div></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both;"><br /></div></div><div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both; text-align: center;"><div style="text-align: left;"><u><b>Wednesday:</b></u></div><div style="text-align: left;"><b>2 PM: </b>7 miles averaging 8:10 pace. Easy out and back on the Rock Creek trail by the gym. Super chill and
did try to hit up all the small hills along the way. Felt I was going
slower than I thought I was and HR was better than yesterday so progress</div><div style="text-align: left;"><div class="separator" style="clear: both; text-align: center;"><br /></div><div><b>4 PM: </b>1 hour at the gym.</div><div><br /></div></div><div style="text-align: left;">Warmup: Airbike, mobility and drills<br /><br />10 RFT: 21 mins 4 secs <br />10 rounds of:<br />Assault Bike, 300 m<br />10 Pull-ups<br />Assault Bike, 300 m<br />10 Push-ups<br />Rest 30 secs<br /><br />--dry heaving afterwards, went to hard considering coming back from Covid.</div><div style="text-align: left;"><br /></div><div style="text-align: left;">Was totally smashed when I got home and could barely think straight... went way to hard today and now paying the price.</div><div style="text-align: left;"><b><br /></b></div><div style="text-align: left;"><b style="text-decoration-line: underline;">Thursday:</b> </div></div></div><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both;"> -NOTE: Weight check in: Forgot to check the weight today. Need to get back on track after being out for the past week or so.</div><div class="separator" style="clear: both;"><br /></div></div></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: left;"><b>7 AM: </b>1 hour at the gym</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">Warmup: Rowing, mobility and drills<br /><br />7x 1:30 RemReps: 108 reps<br />7 rounds, 1:30 each, of:<br />9 Deadlifts | 85 lbs<br />6 Front Squats | 85 lbs<br />3 Push Jerks, 60% 1RM | 85 lbs<br />max rep Row Calories | 14, 14, 15, 15, 16, 16, and 18<br />Rest 1:30</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><b>3 PM: </b>6 miles averaging 8:20 pace. Easy dog jog around the open space and on roads around the house. Super
chill with Venus letting her set the pace. Cool enough out this
afternoon at 38 degrees that she was able to go the whole time.</div><br /><div class="separator" style="clear: both;"><div style="text-align: left;"><u style="font-weight: bold;">Friday</u>:</div></div></div><div class="separator" style="clear: both;"><b>7 AM: </b>1 hour at the gym</div></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">Warmup: Rowing, mobility and drills<br /><br />10-9-8-7-6-5-4-3-2-1: 11 mins 20 secs <br />10-9-8-7-6-5-4-3-2-1 reps of:<br />Power Snatch, 60% 1RM | 75 lbs<br />Burpee Box Jump Over, 24 in</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both;"><b>2 PM: </b>3.6 miles averaging 8:35 pace. Easy afternoon shakeout jog running loops at the open space next to the house. Everything is super heavy this afternoon, especially the legs.</div><div><div class="separator" style="clear: both; text-align: center;"><br /></div><div><div><b><u>Saturday: </u></b></div><div><b>7 AM: </b>Colder Boulder 5K in 19:16... Colder Boulder 5K - Better than I expected, did not even warmup due to weather and wind. Did not think that I could break 20 but guess I was incorrect. Never went over the red line at all which was the goal today since I just tested neg for Covid 4-5 days earlier. Lungs are still not all there 100% yet. Colder Boulder lived up to its name as well today, 30 degrees with 20-30mph winds as well. </div></div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg853aSXUofEe8XvnXdtGvWhd5ttLdq_TMYcCFssaNfKAUGrch9GKzTFMBcZ2GkFVSeJOgVPz2zfh1vM7K3PTr1IWMmzJfft4YJJS5Wxz55u_yrdumVk8YzhuGP7Asw_rf8C6VW2xyRFuLCEzlzuwIkavquMHKcW477dDOY2L0Q90y6jezU5yi37_448IBk/s640/IMG_2273.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg853aSXUofEe8XvnXdtGvWhd5ttLdq_TMYcCFssaNfKAUGrch9GKzTFMBcZ2GkFVSeJOgVPz2zfh1vM7K3PTr1IWMmzJfft4YJJS5Wxz55u_yrdumVk8YzhuGP7Asw_rf8C6VW2xyRFuLCEzlzuwIkavquMHKcW477dDOY2L0Q90y6jezU5yi37_448IBk/w400-h300/IMG_2273.jpg" width="400" /></a></div><div><br /></div><div><b>9 AM: </b>1 hour at the gym</div><div><br /></div><div>Warmup: Airbike, mobility and drills<br /><br />AMReps 25 mins (2,4,6,...): Wall Balls, Kettlebell Swings, and Toes-to-bars : 360 reps<br />AMReps in 25 mins:<br />As many reps as possible in 25 mins of:<br />2 Wall Balls, 20/14 lbs<br />2 Kettlebell Swings, 53/35 lbs<br />2 Toes-to-bars<br />4 Wall Balls, 20/14 lbs<br />4 Kettlebell Swings, 53/35 lbs<br />4 Toes-to-bars<br />6 Wall Balls, 20/14 lbs<br />6 Kettlebell Swings, 53/35 lbs<br />6 Toes-to-bars<br />...<br />Continue adding 2 reps each round to each movement until time expires.</div><div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">--- So ran the 5K this morning directly going to the gym afterwards all in an attempt NOT to be in front of the screens following the Western States or Hardrock lotteries this morning. It seems when I do not watch the lotteries my name gets chosen. Yep, happened again for the 3rd year in a row. Heading back to Hardrock in 2024. Giddy Up!!!! Already have the house rented and the pacers lined up. Still need to figure who is doing what section but that will come with time as I chat through it all with them. Donnie who is either pacing me or I am pacing him got in as well. So we have a little race within the race between friends that will be going down. </div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">To celebrate Paula finally testing neg for Covid this morning, yes I gave it to her, and me getting into Hardrock we went down to Golden this evening to have a nice dinner and see GZ play. Been too long since we have seen them play and of course I drank to much yet again.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBCwkGVyUjE1BunJeaYyCuk0h2CpLTZrW7gRCy91Keq0GJQGYAV3B3Ke3TyQuwpCyS2uAlhDWwnM2QIlgiRk-4SEO4mlZhegBkCComwAhSQhQo7nF0wppRTwxRIOEq4511BL2xhqG_CCSdQVtnD8A7gnUjT107g6EUAPZXu2HkY2t_gGfiDyZ6my4bBm4Z/s640/IMG_2281.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBCwkGVyUjE1BunJeaYyCuk0h2CpLTZrW7gRCy91Keq0GJQGYAV3B3Ke3TyQuwpCyS2uAlhDWwnM2QIlgiRk-4SEO4mlZhegBkCComwAhSQhQo7nF0wppRTwxRIOEq4511BL2xhqG_CCSdQVtnD8A7gnUjT107g6EUAPZXu2HkY2t_gGfiDyZ6my4bBm4Z/w400-h300/IMG_2281.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFmZytKTfTBrF07eTt8b4L9MJzWtKNHgxS5RgY4UXUnGIKa1J3eME3mTl5ObgwfX1RpPLDw8BqiBwOk6o3FT24hd1_QIan46U34nZd9iyR0Ld4yR_IJz9kKGI0DAnmQcHqyBd_S91sWpYogwxSfn3GSxosKZiNfRc6_2Ovc08R9IULrFUCVlGPsSn40PjQ/s640/IMG_2284.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFmZytKTfTBrF07eTt8b4L9MJzWtKNHgxS5RgY4UXUnGIKa1J3eME3mTl5ObgwfX1RpPLDw8BqiBwOk6o3FT24hd1_QIan46U34nZd9iyR0Ld4yR_IJz9kKGI0DAnmQcHqyBd_S91sWpYogwxSfn3GSxosKZiNfRc6_2Ovc08R9IULrFUCVlGPsSn40PjQ/w400-h300/IMG_2284.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhay1f03hCST3GFlkqr0pnHE_bhBlvwAAqFU9rw0QlDgA4bGFT7IUyhDadqCo3nxzx2xa3sM1HoOCvh3_f3R0tOjbpc7j336qQfgu2oZ-TWpdG3hQwT27HSzkvY3ZB0eT1vFK9jOqxngqI2_oG48FdYRAgrizSb7mJTOCfGb43Ckj1ow5kk0dSyWAjMexAO/s640/IMG_2285.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhay1f03hCST3GFlkqr0pnHE_bhBlvwAAqFU9rw0QlDgA4bGFT7IUyhDadqCo3nxzx2xa3sM1HoOCvh3_f3R0tOjbpc7j336qQfgu2oZ-TWpdG3hQwT27HSzkvY3ZB0eT1vFK9jOqxngqI2_oG48FdYRAgrizSb7mJTOCfGb43Ckj1ow5kk0dSyWAjMexAO/w400-h300/IMG_2285.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQJMnJ00sJhOoQ-JCkwcJ2EAnPQxY5ySbofuPsM8_GS2VkoCr-bNuryF7qEBkiBE5pU0vnkivQF6pkKEAlTrdGRiL9NaNYtdoGmr0r7wKgvhjRbt7t1pgvTu5PFLGvHQ6H7jCV_-UY2k6JVwKI6Ry8swUIgZfSZQ6O_SsGTN3hqZ-FrQLk0oRa2a4YrzGR/s640/IMG_7024.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="481" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQJMnJ00sJhOoQ-JCkwcJ2EAnPQxY5ySbofuPsM8_GS2VkoCr-bNuryF7qEBkiBE5pU0vnkivQF6pkKEAlTrdGRiL9NaNYtdoGmr0r7wKgvhjRbt7t1pgvTu5PFLGvHQ6H7jCV_-UY2k6JVwKI6Ry8swUIgZfSZQ6O_SsGTN3hqZ-FrQLk0oRa2a4YrzGR/w301-h400/IMG_7024.jpg" width="301" /></a></div><br /></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both; text-align: center;"><br /></div></div><div><div class="separator" style="clear: both;"><u style="font-weight: bold;">Sunday:</u> </div><div class="separator" style="clear: both;"><b>9 AM: </b>6 miles w/ 500ft of vert averaging 8:40pace. Easy jog on the Dirty Biz loop in Superior while Paula was doing the
Stocking Run 5K with her friends. Super icy out there this morning.
There was a fresh dusting of snow but under it was a lot of ice. Slow
going today.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">Spent the rest of the day watching the Broncos lose and other NFL games. Damn it....</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAC5m6lMb1lIExdHikIJK-5WX8YvLZs2g-zueX8u-Vsi140hXPwZLCkLUlVpPy_C_c23p0HxYJPWjs79CPP98y3AwsecExmmkCDEHAbhVNUiDtU4xA896SCkAfRbaRSFP3PCOjgBG2_mcS54OxBAI-XBzjQRXMrfadnZG2j-YiZjFH_onW85wdtrptMbq3/s640/IMG_2287.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAC5m6lMb1lIExdHikIJK-5WX8YvLZs2g-zueX8u-Vsi140hXPwZLCkLUlVpPy_C_c23p0HxYJPWjs79CPP98y3AwsecExmmkCDEHAbhVNUiDtU4xA896SCkAfRbaRSFP3PCOjgBG2_mcS54OxBAI-XBzjQRXMrfadnZG2j-YiZjFH_onW85wdtrptMbq3/w400-h300/IMG_2287.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0qlfIUMT8vh1VOZRaYDSnJXcXuxBx1Bpp23n347QhFI7eHeqN1cApREq7BItYQe9p0SsMhGegvU1vFVWCI7-v4s_XgNb7dKOFywB24oHvRaGcaocKa7D4wy6un1qJ0r4zvDpHxZyQYz45j9pg2l9nRSA4B82PYn_HyDsUV2ZDBc2g9YFEqqQvM_P3B4oA/s640/IMG_2288.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0qlfIUMT8vh1VOZRaYDSnJXcXuxBx1Bpp23n347QhFI7eHeqN1cApREq7BItYQe9p0SsMhGegvU1vFVWCI7-v4s_XgNb7dKOFywB24oHvRaGcaocKa7D4wy6un1qJ0r4zvDpHxZyQYz45j9pg2l9nRSA4B82PYn_HyDsUV2ZDBc2g9YFEqqQvM_P3B4oA/w400-h300/IMG_2288.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHKf1vCEvaMW45MHFCHw42UbfTJ5KWg9EGK91ZBPUzAF4XEoKmyWlPqfUhez_vI4nHD44iOYOiF363nRteZ9cjOspLPfqDL2AJ_BByPB_CZSX5FDF6lDvSdWTf7PeaaVQbrwC8P5H-nMVgzN4btx5dW_Q706yTNnqTIdu45zNC3wTkgFX28j1u78BBOj_B/s640/IMG_7346.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHKf1vCEvaMW45MHFCHw42UbfTJ5KWg9EGK91ZBPUzAF4XEoKmyWlPqfUhez_vI4nHD44iOYOiF363nRteZ9cjOspLPfqDL2AJ_BByPB_CZSX5FDF6lDvSdWTf7PeaaVQbrwC8P5H-nMVgzN4btx5dW_Q706yTNnqTIdu45zNC3wTkgFX28j1u78BBOj_B/w400-h300/IMG_7346.jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both;"><u><b>Total Weekly Numbers</b></u></div></div>Not a bad week getting back to it somewhat slowly as I finally don't have Covid anymore. Basically most of the activities this week were more challenging than they should have been and really over did it on Tuesday which knocked me back some the rest of the week. Another build week this week and hopefully things will get back to feeling somewhat normal again. </div><div><br /></div><div>Now that we know Hardrock will be the focus again for the 3rd year in a row it is time to lay out the rest of the calendar for 2024. On the waitlist for a bunch of 100s which of course I will reject due to being to close to Hardrock. Since 2023 was the first year that I have done more than one 100 run in a calendar year doing 2 of them, I am thinking I want to do 2-3 of them in 2024. We will see what Paula and I come up with this month.</div></div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLOuxkxRAHtJydJOr0FtgBe_SvfERrE-BRhZS1z4pq8QJ68d4wUWkK4shUA_rH16RDx43n6HDOgKtb_UFuAftbcPjYjShp587oALLvs4R7os1mWbBl14c1jozHsLEhDTiUuIU7nLjEYs2JMzBHfULI5w31qAb1KJcmPXKg9L0DuM5s8pZILzJBR-yvZ3Bv/s562/Annotation%202023-12-04%20071443.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="254" data-original-width="562" height="181" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLOuxkxRAHtJydJOr0FtgBe_SvfERrE-BRhZS1z4pq8QJ68d4wUWkK4shUA_rH16RDx43n6HDOgKtb_UFuAftbcPjYjShp587oALLvs4R7os1mWbBl14c1jozHsLEhDTiUuIU7nLjEYs2JMzBHfULI5w31qAb1KJcmPXKg9L0DuM5s8pZILzJBR-yvZ3Bv/w400-h181/Annotation%202023-12-04%20071443.png" width="400" /></a></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div></div></div>Shad Mikahttp://www.blogger.com/profile/15849189624822351849noreply@blogger.com2tag:blogger.com,1999:blog-7341190981011670632.post-32548201005122700172023-11-27T09:02:00.001-07:002023-11-27T09:02:12.978-07:00Nov 20th- Nov 26th<p><b><em style="font-size: 16px;">“What you're supposed to do when you don't like a thing is change
it. If you can't change it, change the way you think about it. Don't
complain.”</em><span style="font-size: 16px;"> </span><span style="font-size: 15px;">- Maya Angelou</span></b></p><p style="font-size: 16px; line-height: 24px; margin: 0px;"><b><em>"We must find time to stop and thank the people who make a difference in our lives.”</em> <span style="font-size: 15px;">- John F. Kennedy</span></b></p><p style="font-size: 16px; line-height: 24px; margin: 0px;"><span style="font-size: 15px;"></span></p><p style="font-size: 16px; line-height: 24px; margin: 0px;"><br /></p><p style="line-height: 24px; margin: 0px;"><u style="font-size: 16px;"><b>Monday:</b></u><u style="font-size: 16px;"><b> </b></u><span style="font-size: 16px;"> </span><span style="font-size: 16px;"> </span></p><div class="separator" style="clear: both;">Not a damn thing was done today. Did nap a lot if that counts. Slept 9 hours last night and about 4 hours worth of naps all day. So wiped but that is not anything new after a 100.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgI0jiN3Uh1JYBprIUKJ66Uh_SZTslnd7v_pQgijoSOL4M1n_LLXn81JWHhMFkaz7-tCV4KLN1hpxORbEZgCaiBqxQzL2GscKx3IOUC2WTYuhslrOQKz-EXasFSXnyLXE-q3nk16GqD0oVQpOKiwGUHFkGppsSEXHd0wK8w-lEqJ7MO7MDHP8UuEcwreUL-/s640/IMG_7253.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgI0jiN3Uh1JYBprIUKJ66Uh_SZTslnd7v_pQgijoSOL4M1n_LLXn81JWHhMFkaz7-tCV4KLN1hpxORbEZgCaiBqxQzL2GscKx3IOUC2WTYuhslrOQKz-EXasFSXnyLXE-q3nk16GqD0oVQpOKiwGUHFkGppsSEXHd0wK8w-lEqJ7MO7MDHP8UuEcwreUL-/w300-h400/IMG_7253.jpg" width="300" /></a></div><div class="separator" style="clear: both;"><b style="font-size: 16px; text-decoration-line: underline;">Tuesday:</b><span style="font-size: 16px;"> </span><b style="font-size: 16px;"> </b></div><div><div style="line-height: 24px; margin: 0px;"><div class="separator" style="clear: both;"><b>7 AM: </b>1 hour at the gym.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">Warmup: Airbike, mobility and drills<br /><br />6 RFT: 13 mins 50 secs<br />6 rounds of:<br />10 Echo Bikes<br />20 AbMat Sit-ups<br />10 R Arm Kettlebell Snatches, 25% 1RM | 26 lbs<br />10 L Arm Kettlebell Snatches, 25% 1RM | 26 lbs<br /><br />- light day and did not rush. Was there just to move some and sweat a little. 20mins in the air boots right afterwards.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOC0Qy_5Z6xynCfB1rv81mYLkJlgkB58a7Ol45E5xOCUBGDsNGLgm_onrF99bNNOpV6KOrhnOWrQoRalF3fAD4djvpeUeQ5FahmYnudsWBu3nnj-5JWsgfjkK4x8on_oSmGTlnxZcxof-9CJAM7BEUf2ya9Q9h0iUxJjr9Dsr4Jd8IrqO8TWH9srotMAtR/s640/72227120018__B017A21D-3FC9-4A6B-A7A2-B7D6C1511260.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOC0Qy_5Z6xynCfB1rv81mYLkJlgkB58a7Ol45E5xOCUBGDsNGLgm_onrF99bNNOpV6KOrhnOWrQoRalF3fAD4djvpeUeQ5FahmYnudsWBu3nnj-5JWsgfjkK4x8on_oSmGTlnxZcxof-9CJAM7BEUf2ya9Q9h0iUxJjr9Dsr4Jd8IrqO8TWH9srotMAtR/w300-h400/72227120018__B017A21D-3FC9-4A6B-A7A2-B7D6C1511260.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both;"><b>11:30 AM: </b>90 min massage to workout all the sticky spots in the legs, hips, and back.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">Was supposed to get outside and walk or bike but was to wiped this afternoon to do much of anything.</div></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both;"><br /></div></div><div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both; text-align: center;"><div style="text-align: left;"><u><b>Wednesday to Saturday:</b></u></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><b>- </b>Fell like total shit all day Wednesday so did nothing but sleep and try to work which did not go well. I could not work more than an hour before I had to lay down for a bit. We had plans to join Don and Amy on Thursday for Thanksgiving but I was still feeling under the weather so finally decided to test for Covid. I should not still feel this bad after running a 100 4 days later. Yep, positive for Covid... that explains everything this week. Needless to say I did not leave the couch or bed all week. Since we had to cancel Thanksgiving for us at the last minute, Paula and I got KFC instead. It worked.</div><div style="text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8ABEoztceYrAwhGMz94z1xkblDnHh96kMVEkP0H3iwysvbwOZJXpY1_GhnWXm0eGWkC_9tmZu2oS8wzBeKn-cdM7afWc0jWfDZWn5VEXZJ7ZA_8tcyvudZ5dCOMeQgnnhBcaZ11-f6XqlfT3hrrBSjh3DDg_IBRu4ryKymLY_vaFd8b844_tnmdEBCZky/s640/IMG_7289.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8ABEoztceYrAwhGMz94z1xkblDnHh96kMVEkP0H3iwysvbwOZJXpY1_GhnWXm0eGWkC_9tmZu2oS8wzBeKn-cdM7afWc0jWfDZWn5VEXZJ7ZA_8tcyvudZ5dCOMeQgnnhBcaZ11-f6XqlfT3hrrBSjh3DDg_IBRu4ryKymLY_vaFd8b844_tnmdEBCZky/w300-h400/IMG_7289.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLPdtRNupMwug4JLGJOjf5PkHv1LOx83Nb-B563RQMe2_Kw8gsFcxxkCxVaQ52Ke_fSKcH43Ys-2qD9Cqm0eJAt6LdcuXGoBNJDknTqzTaK_Me43K3N-6oTiUx70ag5DJpC74oJonzBzA8xzvV-JrH-sRN3bP0qzgyd3Lb1tVbi_FO8EFBttlJOAqOZXi2/s640/IMG_7296.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLPdtRNupMwug4JLGJOjf5PkHv1LOx83Nb-B563RQMe2_Kw8gsFcxxkCxVaQ52Ke_fSKcH43Ys-2qD9Cqm0eJAt6LdcuXGoBNJDknTqzTaK_Me43K3N-6oTiUx70ag5DJpC74oJonzBzA8xzvV-JrH-sRN3bP0qzgyd3Lb1tVbi_FO8EFBttlJOAqOZXi2/w300-h400/IMG_7296.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYEFpsTXKfsGoa89uJHC1eCHDYgy4PUE-hKpq8gSzxGkVwlevvaBbZ2ngJppcqnsyNBidm5y8n0V4hsh3xe3-ji5Vm_tJs4zj2MNGZmKLX-dLrHhhR3lBKN_ni2lh2u8vd_QF5xDjpvCCTlI96ppAfQ62DNgd2DnpUdXb2YtWxk4GqRMTfdiCWdR7nCNI9/s640/72245653856__6D9B81BF-83CE-4F45-9599-32DCBBB17924.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYEFpsTXKfsGoa89uJHC1eCHDYgy4PUE-hKpq8gSzxGkVwlevvaBbZ2ngJppcqnsyNBidm5y8n0V4hsh3xe3-ji5Vm_tJs4zj2MNGZmKLX-dLrHhhR3lBKN_ni2lh2u8vd_QF5xDjpvCCTlI96ppAfQ62DNgd2DnpUdXb2YtWxk4GqRMTfdiCWdR7nCNI9/w300-h400/72245653856__6D9B81BF-83CE-4F45-9599-32DCBBB17924.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqSf7zp4nlf-0YP2kdkXHIzmc2CahhCuG3umAanTYoJmbgxjjowpOIi7Zjp6gCOZyWOsDk96jdBGJsvqpRU3RMALvdq9X1SzF7P64Pzwoa7WYZknmwRYFEZWw6gB5iry9AVR5PeArm2QWdaRtvvHMN-Y0hLElF1LbDHSRmqDOHLyumwt71FPkGNIgQ-cNu/s640/72246226873__F880F94E-99AB-417B-8A28-1021FA9E1668.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqSf7zp4nlf-0YP2kdkXHIzmc2CahhCuG3umAanTYoJmbgxjjowpOIi7Zjp6gCOZyWOsDk96jdBGJsvqpRU3RMALvdq9X1SzF7P64Pzwoa7WYZknmwRYFEZWw6gB5iry9AVR5PeArm2QWdaRtvvHMN-Y0hLElF1LbDHSRmqDOHLyumwt71FPkGNIgQ-cNu/w400-h300/72246226873__F880F94E-99AB-417B-8A28-1021FA9E1668.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZlIyHpPgl7olj7vXxjPF80bvmRoLHLQTxQD_w4ouC2B8FQhhMnJKqTcib-6A3U_DpbTXoc_hAkVdsml68ZbHWeoe1BdtmHeaBWKJo-D-Yy2D7dRuiFl-nR-t_NFHGi7G0Eh0l8WC-ANwjo7pTs1f2N_ONWg5zP6zwIYC7avL-PwgeExrVQ2unyoRSqMAr/s640/72255421614__78744A49-8016-42A1-921E-EBA04B62CE9B.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZlIyHpPgl7olj7vXxjPF80bvmRoLHLQTxQD_w4ouC2B8FQhhMnJKqTcib-6A3U_DpbTXoc_hAkVdsml68ZbHWeoe1BdtmHeaBWKJo-D-Yy2D7dRuiFl-nR-t_NFHGi7G0Eh0l8WC-ANwjo7pTs1f2N_ONWg5zP6zwIYC7avL-PwgeExrVQ2unyoRSqMAr/w300-h400/72255421614__78744A49-8016-42A1-921E-EBA04B62CE9B.jpg" width="300" /></a></div><br /></div></div></div></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div><div><div><div class="separator" style="clear: both;"><u style="font-weight: bold;">Sunday:</u> </div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">-- Feeling a little bit better today so actually got cleaned up some and took the dog for a walk. 1.6 miles in 27 mins. First time I have been outside since Tuesday. Will test tomorrow to see if I am neg yet. Was still testing positive yesterday (Saturday).</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioR47EJrtW3_lgdk5ApmZuGFjFM48rgk7w6iJi-y0UDYMx66MEZO0WjG_UKmd8nn0Qtw0qw97vElNbVmh26b6rnDtTJEoRjVV6MZ3kcgFqV60GJySgUp61IL6CME7CLuAamGkdgCckyA9EDoKVMT4ypaCCDAYwSU0zws4_a2xz_I1jf0q7nEmPtI-IwkUm/s640/IMG_2253.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioR47EJrtW3_lgdk5ApmZuGFjFM48rgk7w6iJi-y0UDYMx66MEZO0WjG_UKmd8nn0Qtw0qw97vElNbVmh26b6rnDtTJEoRjVV6MZ3kcgFqV60GJySgUp61IL6CME7CLuAamGkdgCckyA9EDoKVMT4ypaCCDAYwSU0zws4_a2xz_I1jf0q7nEmPtI-IwkUm/w300-h400/IMG_2253.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both;"><u><b>Total Weekly Numbers</b></u></div></div><br /></div></div><div class="separator" style="clear: both;">Not much to put here unless I was going to track my overall hours slept this week. Think I averaged 14-15 hours a day from Tuesday through Sunday.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEzMgY1njhIIXSXxekQfzhpPFErg6QOW_eR4BN-6_t9otqc9ZxlXMDpirpGf9WNrTE9laG4oA4RS9lV3Dj9YcjYtfojzy0y_faqERfHG830GPN0vU4LNisz83iwuuYwCZVW-C4uxVo8cm9HNddFFWVIj-5ks8DIsc8m7hXwSIMu0j4WG9_-QOk_I_ZMsGu/s504/Annotation%202023-11-27%20085619.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="293" data-original-width="504" height="233" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEzMgY1njhIIXSXxekQfzhpPFErg6QOW_eR4BN-6_t9otqc9ZxlXMDpirpGf9WNrTE9laG4oA4RS9lV3Dj9YcjYtfojzy0y_faqERfHG830GPN0vU4LNisz83iwuuYwCZVW-C4uxVo8cm9HNddFFWVIj-5ks8DIsc8m7hXwSIMu0j4WG9_-QOk_I_ZMsGu/w400-h233/Annotation%202023-11-27%20085619.png" width="400" /></a></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div></div>Shad Mikahttp://www.blogger.com/profile/15849189624822351849noreply@blogger.com0tag:blogger.com,1999:blog-7341190981011670632.post-7386438495680572902023-11-22T10:06:00.000-07:002023-11-22T10:06:49.203-07:00Nov 13th- Nov 19th<p><b><em style="font-size: 16px;">“Anyone can give up; it is the easiest thing in the world to do. But to hold it together when everyone would expect you to fall apart, now that is true strength.”</em><span style="font-size: 16px;"> </span><span style="font-size: 15px;">- Chris Bradford</span></b></p><p style="font-size: 16px; line-height: 24px; margin: 0px;"><b><span style="font-size: 15px;"></span></b></p><p style="font-size: 16px; line-height: 24px; margin: 0px;"><b><em>“Every twist and turn in life is an opportunity to learn something new about yourself, your interests, your talents, and how to set and then achieve goals”</em> <span style="font-size: 15px;">- Jameela Jamil</span></b></p><p style="font-size: 16px; line-height: 24px; margin: 0px;"><b><span style="font-size: 15px;"></span></b></p><p style="font-size: 16px; line-height: 24px; margin: 0px;"><b><br /></b></p><p style="font-size: 16px; line-height: 24px; margin: 0px;"><b><span style="font-size: 15px;"></span></b></p><p style="font-size: 16px; line-height: 24px; margin: 0px;"><b><em>“Life is a succession of lessons which must be lived to be understood.”</em> <span style="font-size: 15px;">- Ralph Waldo Emerson</span></b></p><p style="font-size: 16px; line-height: 24px; margin: 0px;"><span style="font-size: 15px;"></span></p><p style="font-size: 16px; line-height: 24px; margin: 0px;"><u><b><br /></b></u></p><p style="font-size: 16px; line-height: 24px; margin: 0px;"><u><b>Monday:</b></u><u><b> </b></u><span> </span><span> </span></p><div class="separator" style="clear: both;"><b>7 AM: </b>1 hour at the gym.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">Warmup: Airbike, mobility and drills<br /><br />Fran : 3 mins 51 secs <br />21-15-9 reps of:<br />Thruster, 65 lbs<br />Pull-up<br /><br />-then-<br /><br />Every 2 mins for 14 mins: Thruster :<br />Every 2 mins for 14 mins:<br />5 Thrusters | 75 lbs<br />5 Thrusters | 75 lbs<br />5 Thrusters | 75 lbs<br />5 Thrusters | 75 lbs<br />5 Thrusters | 75 lbs<br />5 Thrusters | 75 lbs<br />5 Thrusters | 75 lbs<br /><br />-Light due to race this week. This was just more just to move some outside of the running motion and that is it.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><b>1 PM: </b> 6.7 miles averaging 7:25pace. 2 easy laps plus some at Davidson Mesa with some 4x15sec strides mixed
in throughout the run. Felt great today!! Perfect weather as well.</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">-- Easy long dog walk and hot tub for heat training in the evening.</div><div class="separator" style="clear: both;"><br /></div><div><div class="separator" style="clear: both;"><b style="font-size: 16px; text-decoration-line: underline;">Tuesday:</b><span style="font-size: 16px;"> </span><b style="font-size: 16px;"> </b></div><div style="line-height: 24px; margin: 0px;"><b>9:30 AM: </b>6.1 miles averaging 8:15pace. Easy miles over at Davidson and Harper again. Have an upset stomach
today for some reason so only one lap of Davidson and the rest was
around Harper so that the bathroom was close in case it was needed.</div><div style="line-height: 24px; margin: 0px;"><b><br /></b></div><div style="line-height: 24px; margin: 0px;"><b>2:30 PM: </b>Walk 2.1 miles in 36mins. Easy afternoon dog walk to take in the 70 degree afternoon.</div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both;"><br /></div></div><div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both; text-align: center;"><div style="text-align: left;"><u><b>Wednesday:</b></u></div><div style="text-align: left;">-- Complete day off today. Spent the morning down in Colorado Springs with Paula researching and quoting something we are seriously looking at. More information on that later if it happens. Did stop for brunch at JT's favorite place.</div><div style="text-align: left;"><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhf0h4rx8vT1VNu1GsSrkiPj8LTu-_qLyq5quQb4to7AM8VmL_4hlsoa5vO2QF_1Z_p0U5H5tLub86LHT17MVLqgp6AtgGAgGJMRejXXxZWKjnaY6OeYVJe3JmFDh7FdRsuhPnFwnKuv_YA2nR949KGjZKklNqFkrzSWLtZb4PQiwo8P0HxSwm594MLwsfu/s640/IMG_7191.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhf0h4rx8vT1VNu1GsSrkiPj8LTu-_qLyq5quQb4to7AM8VmL_4hlsoa5vO2QF_1Z_p0U5H5tLub86LHT17MVLqgp6AtgGAgGJMRejXXxZWKjnaY6OeYVJe3JmFDh7FdRsuhPnFwnKuv_YA2nR949KGjZKklNqFkrzSWLtZb4PQiwo8P0HxSwm594MLwsfu/w300-h400/IMG_7191.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: left;"><b style="text-decoration-line: underline;">Thursday:</b> </div></div></div></div><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both;"> -- Early flight to Phoenix this morning. Had to be at DIA by 4:30am for a 6:30am flight. Of course worried about missing the flight all night so slept like shit. </div></div></div><div class="separator" style="clear: both; text-align: center;"><br /><div class="separator" style="clear: both;"><div style="text-align: left;"><u style="font-weight: bold;">Friday</u>:</div></div></div><div class="separator" style="clear: both;"><b>9 AM: </b>Fat Ox 100 in 18:25:03 for 1st place. There is quite a bit to write about this race but I think if you want the details we will need to get together for a old fashion or a coffee. This was a 0.98 mile loop that we had to do 101 times at a park right outside of Phoenix in the desert. It of course was hot that day which seems to be a theme in my 100s this year and there was some racing involved that I did not expect. A dude that was not on the start list on Thursday signed up the morning of and we had a little bit of a dual until he threw in the towel around mile 60-65. Did most of this solo but did have some help at critical points in the run. Thank you so much to Don, Nancy, Amy, George and Tracy. All of them pitched in to keep me going when things got hard. I could not have done it without you all. Now for the photo bomb, most of the photos were taken by GZ, Don or myself and are mostly in order but some might be. </div></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivX-tHb1tfCdsd_t2bIAXp5sCjwIPAj41clSfu9X4gZmk6MLKnKRKBE6gdX6P1f5vNh0AoZLkIMkQ7mLSoOoN_vps_6kMtGT_Zj1oNeOYEAP_TYoZiDHnsWMzK6mzE9eZg9rGkCj149y_KfLemOrGcQlS2fmq3qg0AbCJQhJCseoRTVmqJ3ghU46oUYeNO/s640/IMG_2184.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivX-tHb1tfCdsd_t2bIAXp5sCjwIPAj41clSfu9X4gZmk6MLKnKRKBE6gdX6P1f5vNh0AoZLkIMkQ7mLSoOoN_vps_6kMtGT_Zj1oNeOYEAP_TYoZiDHnsWMzK6mzE9eZg9rGkCj149y_KfLemOrGcQlS2fmq3qg0AbCJQhJCseoRTVmqJ3ghU46oUYeNO/w400-h300/IMG_2184.jpg" width="400" /></a></div><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbAr7zu_JzPFaz8g7fy2xXYCMTeHPchS3oihARCdEEMZ0vtrS9G5r289_rYCnETUH0uzw0N99IHdCpl-W-qJumWMF4-tGgOsXynj-5bSllwNx3Gm8Voa0FqwYiEyPAmVoA5L4uEJ9VdFK35y66I3vV3_UIliSx6STJ_wtWrKuySs0DfaiCVQy5uHuYiNpu/s1305/IMG_2191.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="766" data-original-width="1305" height="235" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbAr7zu_JzPFaz8g7fy2xXYCMTeHPchS3oihARCdEEMZ0vtrS9G5r289_rYCnETUH0uzw0N99IHdCpl-W-qJumWMF4-tGgOsXynj-5bSllwNx3Gm8Voa0FqwYiEyPAmVoA5L4uEJ9VdFK35y66I3vV3_UIliSx6STJ_wtWrKuySs0DfaiCVQy5uHuYiNpu/w400-h235/IMG_2191.JPG" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKnsBHgwnyIfrvoIVVbOiMxgaG1ZHPFmfcgDaLM7eYCEVs_wf0450TvkCRpjSYR5ArjoRsmd13_XPbkl-hlJqpaCbkEh7rgX9gu8KbNKpBonbzsRpXiDx5FKAOBqEDhgo-ZvyrSTueijG65hy9sVZLjmr1d7zMX4OS94_V4szEVq5debpknyFn98DAELya/s960/IMG_2193.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="722" data-original-width="960" height="301" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKnsBHgwnyIfrvoIVVbOiMxgaG1ZHPFmfcgDaLM7eYCEVs_wf0450TvkCRpjSYR5ArjoRsmd13_XPbkl-hlJqpaCbkEh7rgX9gu8KbNKpBonbzsRpXiDx5FKAOBqEDhgo-ZvyrSTueijG65hy9sVZLjmr1d7zMX4OS94_V4szEVq5debpknyFn98DAELya/w400-h301/IMG_2193.JPG" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiucv72kXvQJoXmD2k6r8TCGTRKToYpEmyKkOI1Cq9R7JlBxC5hUa5h9V2hwcp3div82lzZjn5M6N38Aj7WC7fVIuekkovf9yb17ni2sOH8X-MU4dZehRQkOexNMJCclH3OK-2cqTvyKU6XBoUjbEDIu077tZn45jcDBWUZ4xW_xelw_86T-24iPhLJzqdQ/s640/IMG_6935.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiucv72kXvQJoXmD2k6r8TCGTRKToYpEmyKkOI1Cq9R7JlBxC5hUa5h9V2hwcp3div82lzZjn5M6N38Aj7WC7fVIuekkovf9yb17ni2sOH8X-MU4dZehRQkOexNMJCclH3OK-2cqTvyKU6XBoUjbEDIu077tZn45jcDBWUZ4xW_xelw_86T-24iPhLJzqdQ/w400-h300/IMG_6935.JPG" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQOQddD_YgovkE-t4Ad-aFMsNvjWy4GI5LadFHcyUmpvRcl8YVg7tXIEX-yfzaVDM-P491EBYICNlKzs04GgdHGdDcZ8-wU3XujHNBcB_wGv8yDuYLmjEtpmRZ2h-my-2JJO9UKzUcLlrU4LveCM-aruG9bsmj4kzazLOHdfUrE7_49T9wZT6sRd0mFTbM/s640/IMG_6936.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQOQddD_YgovkE-t4Ad-aFMsNvjWy4GI5LadFHcyUmpvRcl8YVg7tXIEX-yfzaVDM-P491EBYICNlKzs04GgdHGdDcZ8-wU3XujHNBcB_wGv8yDuYLmjEtpmRZ2h-my-2JJO9UKzUcLlrU4LveCM-aruG9bsmj4kzazLOHdfUrE7_49T9wZT6sRd0mFTbM/w400-h300/IMG_6936.JPG" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7Rp_4N4pNMQhLEoFP9GTpZdiWmg0isH1dTmxIAPwQo6hAa43-0cQ04nnfPK0a9-Zq3AfGUwqSzpro5wSBPwxy5-46qFuSZ4l1ydOg5u9GsnGdPwF9UhE5UXZzODfddoXj54fiXTWATru4F_TX5YAvlHGSv1N7CsvXUqtgllOwZH3moMtLtPxruTTnBOEk/s640/IMG_6937.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7Rp_4N4pNMQhLEoFP9GTpZdiWmg0isH1dTmxIAPwQo6hAa43-0cQ04nnfPK0a9-Zq3AfGUwqSzpro5wSBPwxy5-46qFuSZ4l1ydOg5u9GsnGdPwF9UhE5UXZzODfddoXj54fiXTWATru4F_TX5YAvlHGSv1N7CsvXUqtgllOwZH3moMtLtPxruTTnBOEk/w400-h300/IMG_6937.JPG" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjU85Pgm3ntwRsC6vwxTIqnNyDNoVeLKBGmRPpNGlhyy6XPO6W40A0rhLSh9OVGm4q_gP7mEqKb7pNeHbw8Yyr1WY4c0CV09ehvkGi4TY5RZpRHvC0WPpSBnxfzQABW7BB6WtkS7gRkXFqVYLmUA-kbwWzwjJI3BQYDO2lvMKYSBCB4eUPmeXWdqBgF0h3l/s640/IMG_4112.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjU85Pgm3ntwRsC6vwxTIqnNyDNoVeLKBGmRPpNGlhyy6XPO6W40A0rhLSh9OVGm4q_gP7mEqKb7pNeHbw8Yyr1WY4c0CV09ehvkGi4TY5RZpRHvC0WPpSBnxfzQABW7BB6WtkS7gRkXFqVYLmUA-kbwWzwjJI3BQYDO2lvMKYSBCB4eUPmeXWdqBgF0h3l/w300-h400/IMG_4112.jpg" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjp0yByos1OzMoPGBIQHH9FziAHOhEs5UZ8euvsuK2_-8dx9u8D-zAaFcTbkcPCIcY9gbBhvgnQ_QI2b5dkar0_sGiIiLOO5zmieEqIJ4zhCb00QFoQ0FlCgJjzAlXRYTj3o5DidFDnq-gVIDuprCajWHbBdwMGK6qEOClDTRBvIT5VAxOyWPVK8UZVgfvI/s640/IMG_6938.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjp0yByos1OzMoPGBIQHH9FziAHOhEs5UZ8euvsuK2_-8dx9u8D-zAaFcTbkcPCIcY9gbBhvgnQ_QI2b5dkar0_sGiIiLOO5zmieEqIJ4zhCb00QFoQ0FlCgJjzAlXRYTj3o5DidFDnq-gVIDuprCajWHbBdwMGK6qEOClDTRBvIT5VAxOyWPVK8UZVgfvI/w400-h300/IMG_6938.JPG" width="400" /></a></div></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div><div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiF6wG1DxFtE4yrKAWApzpu7YPDTbvMto_3MoLonJ2R89fJ3EzAcZOiN8YZfL9zlrZ7kO9IuykAB5oHMvC4W3mgNoqn3Adb8IoEXt7Bil2enN0WZl8r1FKAMScwjd_tQVkvuZ7eNZrH7hZhHK9mn3YxfZUPI07CPen6r2zu8ELYNu80HWIViKQwHTiNiiV-/s640/IMG_2189.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiF6wG1DxFtE4yrKAWApzpu7YPDTbvMto_3MoLonJ2R89fJ3EzAcZOiN8YZfL9zlrZ7kO9IuykAB5oHMvC4W3mgNoqn3Adb8IoEXt7Bil2enN0WZl8r1FKAMScwjd_tQVkvuZ7eNZrH7hZhHK9mn3YxfZUPI07CPen6r2zu8ELYNu80HWIViKQwHTiNiiV-/w400-h300/IMG_2189.jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><b><u><div><b><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfb0PR8kPVbH47kBdMWwQhG5cEcbrDwJd2DB6AdXAIRwYcSlwUSWpOTQ5h_oHRX56FsvSxVOyFUkvsG6zVx3ejssW5lyI9pivgazD8Jhyphenhyphennar8lpntKfidIydZvbMBjw-Usgo2-VElCUXVXTVuFOdIaL92Wm21uoDhgoBvV3YWfIb9ol8eI4m1vgoVm39pO/s640/IMG_6947.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfb0PR8kPVbH47kBdMWwQhG5cEcbrDwJd2DB6AdXAIRwYcSlwUSWpOTQ5h_oHRX56FsvSxVOyFUkvsG6zVx3ejssW5lyI9pivgazD8Jhyphenhyphennar8lpntKfidIydZvbMBjw-Usgo2-VElCUXVXTVuFOdIaL92Wm21uoDhgoBvV3YWfIb9ol8eI4m1vgoVm39pO/w400-h300/IMG_6947.JPG" width="400" /></a></div></b></div><div><b><u>Saturday: </u></b></div></u></b></div><div><br /></div><div>--Finished at 3:25am this morning and just hung out in the warming tent watching everyone else until Don started his race at 8am which then I slept for a few hours and spent the rest of the day supporting him in his 24 hour race. Hell of a weekend!</div><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLEdvhwoJbUH9EDO0S5UIcjDWtvINPrpV7J441Jye4VtSdHD-Z4rzQYlwTCisx4hZhk4IC2a6I5A6YmRsHl-OsI6xP8UeKm3hqymiIWyI8r-Q0t5Ff2U0ragcsNJmsaeP1EEYkRmrYPeDe2jwUYMFCy90YFAU-qigyVvlkJaIkph7dzLRmp9f7G_hu-3cs/s640/72202768202__4241E714-8930-473E-A296-7948BBFB33B0.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLEdvhwoJbUH9EDO0S5UIcjDWtvINPrpV7J441Jye4VtSdHD-Z4rzQYlwTCisx4hZhk4IC2a6I5A6YmRsHl-OsI6xP8UeKm3hqymiIWyI8r-Q0t5Ff2U0ragcsNJmsaeP1EEYkRmrYPeDe2jwUYMFCy90YFAU-qigyVvlkJaIkph7dzLRmp9f7G_hu-3cs/w300-h400/72202768202__4241E714-8930-473E-A296-7948BBFB33B0.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbHXHKTnNCPURIhfSgYO0Kz5uWsBLyaERsLiHOSOyKki843Sx7yXHiKbjzOi7In3-xhZ-68TUG4hDDU7CuHxm8RA8lm3ERmfcdl9nKfCr8mcIj2oWGqvqDsjTKtgm6_l0mQ7xa41l2k29-LJdJe0PD41jItzehN-J6j_BHjw2uTK_PEG-BNgXkUDe0eX4a/s640/IMG_3781.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbHXHKTnNCPURIhfSgYO0Kz5uWsBLyaERsLiHOSOyKki843Sx7yXHiKbjzOi7In3-xhZ-68TUG4hDDU7CuHxm8RA8lm3ERmfcdl9nKfCr8mcIj2oWGqvqDsjTKtgm6_l0mQ7xa41l2k29-LJdJe0PD41jItzehN-J6j_BHjw2uTK_PEG-BNgXkUDe0eX4a/w300-h400/IMG_3781.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjCkGViBUqNZTz9y2skszaT7gMTqJ0cNKIrjS7JVB3JyBAlex-Kw28HeMsqpZ3aSll7QlrMvjTpjRj50d8O9gDozA90rv2kL_F8vxyIHSGiOrWR9CBXNTAzwlMU1OMta_WDPIX2NeHhA-TBeghPwNQzkkzKt5ygWXPwRym34XYTdx-8osj8_0p7GyXfMJU/s640/IMG_3784.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjCkGViBUqNZTz9y2skszaT7gMTqJ0cNKIrjS7JVB3JyBAlex-Kw28HeMsqpZ3aSll7QlrMvjTpjRj50d8O9gDozA90rv2kL_F8vxyIHSGiOrWR9CBXNTAzwlMU1OMta_WDPIX2NeHhA-TBeghPwNQzkkzKt5ygWXPwRym34XYTdx-8osj8_0p7GyXfMJU/w300-h400/IMG_3784.jpg" width="300" /></a></div><br /> <u style="font-weight: bold;">Sunday:</u> </div></div><div><div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">-- Travel day home today but the flight was not until 7pm. Even took a nap in the rental car of the parking lot of Black Rifle Coffee Company. I was struggling all day to stay away to get home. Finally made it home about 10pm. The only damage besides being tired and sore was one blister. Not to bad. A thought I had today is that loop flat 100s like this and the mountain 100s I am used to are totally different sports. They can not even be compared. Learned a lot this weekend as I digest everything.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGfgruAh93NviePH-RthO9MweMRspatXn56R7zorDNll7Ymp10I7C4kJCgaBbPWA8_yVE3iRD24zq2zG19cF7eSopWfEBdys4kFstj6S3LQxFTs9IU95Fzy3s_3WDz2K7-sHmyMf6ZWqN6XB20mMapn3lkxKdi9lByEogtcbFLMJ_grCaz-yR1XrC-i101/s640/72202552854__5C930E17-D224-4D56-BBA4-88C5DE4928D2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGfgruAh93NviePH-RthO9MweMRspatXn56R7zorDNll7Ymp10I7C4kJCgaBbPWA8_yVE3iRD24zq2zG19cF7eSopWfEBdys4kFstj6S3LQxFTs9IU95Fzy3s_3WDz2K7-sHmyMf6ZWqN6XB20mMapn3lkxKdi9lByEogtcbFLMJ_grCaz-yR1XrC-i101/w300-h400/72202552854__5C930E17-D224-4D56-BBA4-88C5DE4928D2.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both;"><u><b>Total Weekly Numbers</b></u></div></div><br /></div></div><div class="separator" style="clear: both;">Super pleased on how things turned out this weekend. Considering that I really only put in 5 weeks of prep for this race it could not have gone any better. My A goal was to go under 20 hours and B was to finish of course. First time that I have finished 2 hundred milers in one year. I tried once in 2016 when going through a divorce but was not there mentally at Run Rabbit and walked off the course for no real reason. Good to know that my body is able to do so. Maybe attempt 3 of them next year? Hmmmm... or maybe I can be like Elway and retire going out on top. Guess we will see next year.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1Xd19CZgtL-PWA3tc10e077w559EODZU92bvajtYHDChzO73_KRVFzFsHNORbVUtDwEm3aHoXpL9eovnUqdIfVXeGkY0dbn4gLqv2L2oonTqb7hLDsr54Ha8RjtCcMh4aJjxkvobza7ofe2uPAQ7Xi4rAgqaWZS80NYO7JgS5wyVz3YoUnXunAI9dfXLI/s542/Annotation%202023-11-20%20103745.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="342" data-original-width="542" height="253" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1Xd19CZgtL-PWA3tc10e077w559EODZU92bvajtYHDChzO73_KRVFzFsHNORbVUtDwEm3aHoXpL9eovnUqdIfVXeGkY0dbn4gLqv2L2oonTqb7hLDsr54Ha8RjtCcMh4aJjxkvobza7ofe2uPAQ7Xi4rAgqaWZS80NYO7JgS5wyVz3YoUnXunAI9dfXLI/w400-h253/Annotation%202023-11-20%20103745.png" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div></div><br /><br /><br /><br />Shad Mikahttp://www.blogger.com/profile/15849189624822351849noreply@blogger.com1tag:blogger.com,1999:blog-7341190981011670632.post-75368451807376243492023-11-13T09:09:00.006-07:002023-11-13T09:09:46.234-07:00Nov 6th- Nov 12th<p><b><em style="font-size: 16px;">“What would life be if we had no courage to attempt anything?”</em><span style="font-size: 16px;"> </span><span style="font-size: 15px;">- Vincent Van Gogh</span></b></p><p style="font-size: 16px; line-height: 24px; margin: 0px;"><b><span style="font-size: 15px;"></span></b></p><p style="font-size: 16px; line-height: 24px; margin: 0px;"><b><em>"If you’re going to face a real challenge it has to be a real challenge. You can’t accomplish anything without the possibility of failure.”</em> <span style="font-size: 15px;">- Gary Cantrell (AKA "Lazarus Lake"), co-founder and race director of the Barkley Marathons</span></b></p><p style="font-size: 16px; line-height: 24px; margin: 0px;"><span style="font-size: 15px;"><br /></span></p><p style="font-size: 16px; line-height: 24px; margin: 0px;"><span style="font-size: 15px;">-- seemed like these are the quotes that are appropriate due to what I have planned for next week. </span></p><p style="font-size: 16px; line-height: 24px; margin: 0px;"><span style="font-size: 15px;"></span></p><p style="font-size: 16px; line-height: 24px; margin: 0px;"><br /></p><p style="line-height: 24px; margin: 0px;"><u style="font-size: 16px;"><b>Monday:</b></u><u style="font-size: 16px;"><b> </b></u><span style="font-size: 16px;"> </span><span style="font-size: 16px;"> </span></p><div class="separator" style="clear: both;"><b>6:45 AM: </b>1 hour at the gym. <b> </b></div><div class="separator" style="clear: both;"><b><br /></b></div><div class="separator" style="clear: both;">Warmup: mobility, burpees and air squats<br /><br />Split Jerk : 1 Rep Max : 155 lbs<br />Sets<br />1 Split Jerk | 155 lbs<br />-- had nothing this morning, 10lbs lower than normal<br /><br />-then-<br /><br />10 RFT: Partner Wods, 6 mins 42 secs <br />10 rounds of:<br />Partner Wod<br />5 Push Jerks | 95 lbs<br />10 Bar Facing Burpees<br /><br />-with Jay</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><b>1 PM: </b>Walk 2.7 miles in 44mins followed by 15mins on the Airdyne in the garage. Afternoon dog walk, little longer than normal.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><b>3 PM: </b>30mins in the sauna followed by 15mins in the hot tub. Trying to get used to the heat for next week.</div><div class="separator" style="clear: both;"><br /></div><div><div class="separator" style="clear: both;"><b style="font-size: 16px; text-decoration-line: underline;">Tuesday:</b><span style="font-size: 16px;"> </span><b style="font-size: 16px;"> </b></div><div style="line-height: 24px; margin: 0px;"><b>6:45 AM: </b>1 hour in the gym.</div><div style="line-height: 24px; margin: 0px;"><br /></div><div style="line-height: 24px; margin: 0px;"><div style="line-height: 24px; margin: 0px;">Warmup: Jumping rope, mobility and drills.</div><div style="line-height: 24px; margin: 0px;"><br /></div><div style="line-height: 24px; margin: 0px;">AMRAP 20 mins: 4 rounds + 60 Double Unders + 20 Wall Balls | 500 reps</div><div style="line-height: 24px; margin: 0px;">20:00 AMRAP:</div><div style="line-height: 24px; margin: 0px;">60 Double Unders</div><div style="line-height: 24px; margin: 0px;">30 Wall Balls, 20 lbs</div><div style="line-height: 24px; margin: 0px;">15 Deadlifts, 60% 1RM | 205 lbs</div></div><div style="line-height: 24px; margin: 0px;"><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">-- Got this via text from <a href="http://georgezack.blogspot.com/">GZ</a> this morning... Funny how things like this show up in the perfect time when I am struggling a little bit. Anyways give it a listen, it is only 2 mins long and worth every second. <a href="https://overcast.fm/+nC-X0_jnA"> https://overcast.fm/+nC-X0_jnA</a></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div style="line-height: 24px; margin: 0px;"><b>9:30 AM: </b>Walk 2.1 miles in 34mins.... need to get the dog out for a walk and loosen myself up from this mornings workout. It was a damn killer and took my legs. Still have some stiffness in my right knee from the superman I did on Sunday. Still does not bend pain free yet.</div><div style="line-height: 24px; margin: 0px;"><br /></div><div style="line-height: 24px; margin: 0px;"><b>1 PM: </b>6.5 miles averaging 7:40pace. Two easy laps of Davidson Mesa. First run back after taking a day off
is usually shit the first 3 miles and that was true yet again today. Followed this up with 20mins in the hot tub when I got home for my heat training. Trying to do either the sauna or hot tub everyday until next Tues or Wed to help get ready for AZ next week.</div></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both;"><br /></div></div><div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both; text-align: center;"><div style="text-align: left;"><u><b>Wednesday:</b></u></div><div style="text-align: left;"><b>7 AM: </b>6.25 miles averaging 8:10pace. Easy early morning dog jog this morning. This is the farthest she has
ever gone and did great! Helped that it was 38 degrees outside. Wanted
to make her super tired since I have to go to the office all afternoon for a supplier meeting.</div><div style="text-align: left;"><div><br /></div><div><b>9 AM: </b>1 hour lifting in the garage, mostly upper body</div><div><br />Bench Press<br />Shoulder Press<br />Bent Over Barbell Row<br />Barbell Calf Raises<br />Barbell Skull Crushers<br />Barbell Curls<br />Plank Holds</div><div><br /></div><div>--- Got an awesome surprise shipment from <a href="https://www.runspeedland.com/">Speedland</a>. Got the hats covered for 2024 for training and racing.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh61eHWdfDqqvjHjc1O36Ma8d3tXByyvZ_CLB2t3yo1e_VCxU4mHbkLzb1MDz8CYefvUe0VaTMHf04SvsmHTlpAoh2XGvFUlWxG2QA5NEjco-LxEmTDRGrsfmq2mtUhJcSEkOenX5QCnHmT-PfaWEWLyYRnU5fWwNx4T-X-8Qo_ak9CvsPVpoVRzXAyl8-A/s640/72124854992__2909FDE0-4009-4F0F-9656-C99BCF534B79.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh61eHWdfDqqvjHjc1O36Ma8d3tXByyvZ_CLB2t3yo1e_VCxU4mHbkLzb1MDz8CYefvUe0VaTMHf04SvsmHTlpAoh2XGvFUlWxG2QA5NEjco-LxEmTDRGrsfmq2mtUhJcSEkOenX5QCnHmT-PfaWEWLyYRnU5fWwNx4T-X-8Qo_ak9CvsPVpoVRzXAyl8-A/w400-h300/72124854992__2909FDE0-4009-4F0F-9656-C99BCF534B79.jpg" width="400" /></a></div><br /><div><br /></div></div><div style="text-align: left;"><b><br /></b></div><div style="text-align: left;"><b style="text-decoration-line: underline;">Thursday:</b> </div></div></div><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both;"><b>6:45 AM: </b>1 hour at the gym</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">Warmup: Rowing, mobility and drills<br /><br />AMRAP 10 mins:3 rounds + 15 GHD Sit-ups | 195 reps<br />10:00 AMRAP:<br />20 GHD Sit-ups<br />20 Box Jumps, 24 in<br />20 Kettlebell Swings, 53 lbs<br /><br />--5 min rest--<br /><br />AMRAP 5 mins: 3 rounds + 10 GHD Sit-ups + 2 Box Jumps | 102 reps 5:00 AMRAP:<br />10 GHD Sit-ups<br />10 Box Jumps, 24 in<br />10 Kettlebell Swings, 53 lbs</div></div></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><b>1 PM: </b>8 miles averaging 7:35pace. 2 loops and some of Davidson Mesa again. Just cruising along and got a
little quicker without realizing it after the first 1-2 miles. Legs
felt trashed from this mornings workout but they seemed to move pretty
well.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlaMKMlortRitZzNoJX_DFKKnsVZVcDEeeeb-v-8uh-1dHtPH781QSEgULeXigGpnYKiXYVzNljez2b1w8Vf6jibi2vTSUyf2Wvdk_WEs6YWiGY5jqUILEbPe7qKTLB1ex-SJ5SJqZIi43CBopIX-0LxuS_9Q2zDWg37xWimRzQfAW-WwGgPVnQmoTgzdt/s640/IMG_2135.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlaMKMlortRitZzNoJX_DFKKnsVZVcDEeeeb-v-8uh-1dHtPH781QSEgULeXigGpnYKiXYVzNljez2b1w8Vf6jibi2vTSUyf2Wvdk_WEs6YWiGY5jqUILEbPe7qKTLB1ex-SJ5SJqZIi43CBopIX-0LxuS_9Q2zDWg37xWimRzQfAW-WwGgPVnQmoTgzdt/w400-h300/IMG_2135.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><b>3 PM: </b>Walk 2.7 miles in 44mins followed by 20mins in the hot tub. Easy dog walk around the hood. Needed to get her out and some more sunshine for me.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both;"><div style="text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiszBAVFW1V2GxRvYpEu2NW0B_rtGXcUzXS9NpHe-pjYscEwx23M-555ebFWL4Ia8DDclrli7fYvWlxIIoDjwZabrvfVk5BKfZ4RJFV7WWflADhEq3c0Q9nXWPT6j0xCm1st4fCwlAUOnQ7FuvORj99iEPLa2-N9gsPn8zzx6OjfvejJiXb-J6X8YQGiVsI/s640/IMG_2137.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiszBAVFW1V2GxRvYpEu2NW0B_rtGXcUzXS9NpHe-pjYscEwx23M-555ebFWL4Ia8DDclrli7fYvWlxIIoDjwZabrvfVk5BKfZ4RJFV7WWflADhEq3c0Q9nXWPT6j0xCm1st4fCwlAUOnQ7FuvORj99iEPLa2-N9gsPn8zzx6OjfvejJiXb-J6X8YQGiVsI/w300-h400/IMG_2137.jpg" width="300" /></a></div><u style="font-weight: bold;">Friday</u>:</div></div></div><div class="separator" style="clear: both;"><b>6:45 AM: </b>1 hour at the gym</div></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">Warmup: Airbike, mobility and drills<br /><br />3 rounds of:<br />10 Clean & Jerks, 50% 1RM | 95 lbs<br />5 Pull-ups<br />10 Push-ups<br />15 Air Squats<br />5 Pull-ups<br />10 Push-ups<br />15 Air Squats<br />5 Pull-ups<br />10 Push-ups<br />15 Air Squats</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both;"><b>1 PM: </b>7.7 miles averaging 7:50pace. Easy few miles around Davidson Mesa yet again. Just chilling with a few short efforts mixed in. Felt great day. </div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><b>3 PM: </b>Walked 2.4 miles in 41mins. Easy walk with the dog to flush out everything before heading to the airport to pick up Paula.<br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div><div class="separator" style="clear: both; text-align: center;"><br /></div><div><div><b><u>Saturday: </u></b></div><div><b>9 AM: </b>1:15 at the gym</div></div><div><br /></div><div>Warmup: Airbike and mobility.<br /><br />Did the workout Chad at the gym for
V-Day.... it is a mental challenge for sure. I did it without the
weight vest this time due to the race next week.<br /><br />Box Step-up : 1000 Reps for Time : 47 mins 49 secs | Rx'd<br />1000 Box Step-ups, 20 in</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZr-PIHoffa-vnIt61cqiAeVTYlGqKzBjZft1CrJkkhoPzBQksjYQFpej837GWExcupvUXNNRvUs_m9tJeA0jMddWsdXsdriMqj8B1uAzxOem8R7dWQTYmUusWyxTsaEHM2IxQ69JPGAxWLzfrGXZWr8ZD0VZqNm5KCZ2_v6RYsqPIzjcN0xvEsJ5_5CnR/s1173/IMG_2146.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1173" data-original-width="1170" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZr-PIHoffa-vnIt61cqiAeVTYlGqKzBjZft1CrJkkhoPzBQksjYQFpej837GWExcupvUXNNRvUs_m9tJeA0jMddWsdXsdriMqj8B1uAzxOem8R7dWQTYmUusWyxTsaEHM2IxQ69JPGAxWLzfrGXZWr8ZD0VZqNm5KCZ2_v6RYsqPIzjcN0xvEsJ5_5CnR/w399-h400/IMG_2146.jpg" width="399" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAE7ZaqwZnQNg7sWycQlow2ZglZBlWxKhA3XdyLNxCHWqeABrSySaEW4rgCHsXbfjHdjEyFsru2ZmAHa3NFzbf34W11SUnyWL-Nf-9QDvLoJndaEjaFU-JMb3aJyML-5RTdFaCol9pDBmuMp_eTS1WoDqzHKKvuRAA3e5wvjOCafDVadv6PqierHMBbvE5/s640/72098973587__098AD6A3-0C69-431A-815E-1E64FE128773.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAE7ZaqwZnQNg7sWycQlow2ZglZBlWxKhA3XdyLNxCHWqeABrSySaEW4rgCHsXbfjHdjEyFsru2ZmAHa3NFzbf34W11SUnyWL-Nf-9QDvLoJndaEjaFU-JMb3aJyML-5RTdFaCol9pDBmuMp_eTS1WoDqzHKKvuRAA3e5wvjOCafDVadv6PqierHMBbvE5/w300-h400/72098973587__098AD6A3-0C69-431A-815E-1E64FE128773.jpg" width="300" /></a></div><br /><div>-- Got to have lunch with <a href="https://pittbrownie.blogspot.com/">JT</a> for he was in Boulder doing a cross country race Saturday morning. Good times!</div><div><div class="separator" style="clear: both;"><div class="separator" style="clear: both; text-align: center;"><br /></div></div><div><div class="separator" style="clear: both;"><u style="font-weight: bold;">Sunday:</u> </div><div class="separator" style="clear: both;"><b>8 AM: </b>11.1 miles averaging 8:20pace. Easy long run at Davidson Mesa trying out a possible race plan for
Friday. Ran 5.9 miles, then grabbed my bottle and walked 1/2 mile
drinking then jogged it out. Averaged 7 miles in the hour which is more
than I thought. Might have to dial it back for Friday. Might do 5
miles then walk. We will see. Also put on the new super shoes for the
last mile around Harper to see how they felt, super bouncy!!! </div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">Spent the rest of the day over at my house doing yard work and finishing the ceiling in the downstairs bathroom. Getting there..... Darian stopped by while Paula and I were working and gave me this. Thank you so much buddy!! I have been eyeballing this painting all summer when I was living up in Fairplay but never pulled the trigger.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKRVOaCto9hnrFOQpAJ-okfBiBVqIUuVhgrBFWPRsI-IV8mVjP2XnZehj6DglPrPh32J_ejuGE75eynTDrksGtPqNoqKbROW09Q8ob0NulUPSirh2WYbdUaF7gGkWAlhOxIReFEWDYgRcv-P_EOtB0pfJO0B4dTxFbEkJ9MDIHbfHJF_llooK_gEbCh_oj/s640/72152127182__499B8544-5248-48CA-8A7F-E197C59A68F7.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKRVOaCto9hnrFOQpAJ-okfBiBVqIUuVhgrBFWPRsI-IV8mVjP2XnZehj6DglPrPh32J_ejuGE75eynTDrksGtPqNoqKbROW09Q8ob0NulUPSirh2WYbdUaF7gGkWAlhOxIReFEWDYgRcv-P_EOtB0pfJO0B4dTxFbEkJ9MDIHbfHJF_llooK_gEbCh_oj/w300-h400/72152127182__499B8544-5248-48CA-8A7F-E197C59A68F7.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both;"><u><b>Total Weekly Numbers</b></u></div><div class="separator" style="clear: both;">Pretty solid taper week. This coming week will be a lot less of course with the race on Friday the 17th. </div></div></div></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBLIaPuzvN4P5KcYU0IIsC5DUDAvAtSjm_dCe0I6boF6eYtSpyaztULCs2o2cjScEJJHHTcJfP7FDyYq4dfhFA48dgSmPOlWDWUopWmnorTMmE1DN93V0-8AnF9j3JRolbJjLzY6xShhy9nAnLOYxq7xyO-fe4XQyxfkFRqNTX4w8CK4wA3GbUzrqiDm9y/s520/Annotation%202023-11-13%20090349.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="336" data-original-width="520" height="259" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBLIaPuzvN4P5KcYU0IIsC5DUDAvAtSjm_dCe0I6boF6eYtSpyaztULCs2o2cjScEJJHHTcJfP7FDyYq4dfhFA48dgSmPOlWDWUopWmnorTMmE1DN93V0-8AnF9j3JRolbJjLzY6xShhy9nAnLOYxq7xyO-fe4XQyxfkFRqNTX4w8CK4wA3GbUzrqiDm9y/w400-h259/Annotation%202023-11-13%20090349.png" width="400" /></a></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div></div>Shad Mikahttp://www.blogger.com/profile/15849189624822351849noreply@blogger.com0tag:blogger.com,1999:blog-7341190981011670632.post-72521461393969425582023-11-06T09:14:00.001-07:002023-11-06T09:14:28.129-07:00September & October Monthly Recap<p> Just realized I did not do one for September. So here is both of them. Not to bad but could have been better. Of course I realize that I will always say that no matter how high I get the numbers. </p><p><b>September Numbers:</b></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEge-cjHP92dVuqmmH_rMAtGXIsBHo0gCBjag_4cSN_2eQ7Pl02eHCuoJalxh37e6iY-oSfbbmgqsG6vkdCQtxV2f0KMhvDrU1_kBBUmpM_b9FL3t-t1uoeL9NaIs6lNI1EBF__qXAeDnWpq4EIrDWCIRfjtmqNNWFiIOQW8qCb_M6wdghNnDcb2EwDIvuvo/s704/Annotation%202023-11-06%20091136.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="392" data-original-width="704" height="223" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEge-cjHP92dVuqmmH_rMAtGXIsBHo0gCBjag_4cSN_2eQ7Pl02eHCuoJalxh37e6iY-oSfbbmgqsG6vkdCQtxV2f0KMhvDrU1_kBBUmpM_b9FL3t-t1uoeL9NaIs6lNI1EBF__qXAeDnWpq4EIrDWCIRfjtmqNNWFiIOQW8qCb_M6wdghNnDcb2EwDIvuvo/w400-h223/Annotation%202023-11-06%20091136.png" width="400" /></a></div><br /><b><br /></b><p></p><p><b>October Numbers:</b></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQfiBJBRYk49DhNj4aHJcTVk3Dv4i4XS5QyquNgxVtMljRYlWOeQ3dCpzqKqX6XeM0F5H-ta6tgJolB7dDQVW90GX5xFD3i1CeSj_w0_WLYHQHJObd6YeKfk1tGEBpqhBMGoye45sZC9HWDmaSlUGkVzcuN83HqhiI-7FhrDhq3LzfNjZ54pom82cvQKf-/s695/Annotation%202023-11-06%20091251.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="344" data-original-width="695" height="198" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQfiBJBRYk49DhNj4aHJcTVk3Dv4i4XS5QyquNgxVtMljRYlWOeQ3dCpzqKqX6XeM0F5H-ta6tgJolB7dDQVW90GX5xFD3i1CeSj_w0_WLYHQHJObd6YeKfk1tGEBpqhBMGoye45sZC9HWDmaSlUGkVzcuN83HqhiI-7FhrDhq3LzfNjZ54pom82cvQKf-/w400-h198/Annotation%202023-11-06%20091251.png" width="400" /></a></div><br /><b><br /></b><p></p>Shad Mikahttp://www.blogger.com/profile/15849189624822351849noreply@blogger.com0tag:blogger.com,1999:blog-7341190981011670632.post-53806827326438439392023-11-06T09:06:00.002-07:002023-11-06T09:06:13.468-07:00Oct 30th- Nov 5th<p><b><em style="font-size: 16px;">“Success is a decision, not a gift.”</em><span style="font-size: 16px;"> </span><span style="font-size: 15px;">- Ben Bergeron</span></b></p><p style="font-size: 16px; line-height: 24px; margin: 0px;"><b><span style="font-size: 15px;"></span></b></p><p style="font-size: 16px; line-height: 24px; margin: 0px;"><b><em>“If you do the work, you get rewarded. There is no shortcut to success.”</em> <span style="font-size: 15px;">- Michael Jordan</span></b></p><p style="font-size: 16px; line-height: 24px; margin: 0px;"><span style="font-size: 15px;"></span></p><p style="font-size: 16px; line-height: 24px; margin: 0px;"><br /></p><p style="font-size: 16px; line-height: 24px; margin: 0px;"><span style="font-size: 15px;"></span></p><p style="font-size: 16px; line-height: 24px; margin: 0px;"><u><b>Monday:</b></u><u><b> </b></u><span> </span><span> </span></p><div class="separator" style="clear: both;"><b>9 AM: </b>1 hour at the gym</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;">Warmup: Airbike, mobility and drills</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">6-9-12-9-6: 10 mins 3 secs </div><div class="separator" style="clear: both;">6-9-12-9-6 reps of:</div><div class="separator" style="clear: both;">Thruster, 55% 1RM | 85 lbs</div><div class="separator" style="clear: both;">Strict Pull-up</div><div class="separator" style="clear: both;">Burpee Over Bar</div></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><b>1:30 PM: </b>Walk 2.5 miles in 44mins. Easy afternoon dog walk around the hood. Needed to move some this afternoon for the joints are pretty stiff from yesterday. Got stiff again after Crossfit.</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">-- was going to do a cold plunge (33 degrees) but it was frozen to much to get in, about 2 inches of ice on top. Damn it. Going to go get one of those cattle water heater they make for the water troughs to prevent this I think. The ice was to jagged around the edge after I hammered through it and was worried about cutting myself on it as I got in and out. Got in the hot tub for 20 mins instead.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZyOmRbSRo03KXHUVMOdA8FAR7837FhrYF_D3p1zBF9sG4Fex1PGtSZi4JrGZVJlgsP4OyCa9j2rJJSpeeXD0raorAfF3M6HJUhyphenhyphenRXkZGSlqHPG2jyulmCYB29v7QsszZkS6U9r4OWPU4E9SsUFgxeo85z9LY8ueFOM0Ch4ukNZHEmy1pHhxQG4rghAs-Z/s640/IMG_7093.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZyOmRbSRo03KXHUVMOdA8FAR7837FhrYF_D3p1zBF9sG4Fex1PGtSZi4JrGZVJlgsP4OyCa9j2rJJSpeeXD0raorAfF3M6HJUhyphenhyphenRXkZGSlqHPG2jyulmCYB29v7QsszZkS6U9r4OWPU4E9SsUFgxeo85z9LY8ueFOM0Ch4ukNZHEmy1pHhxQG4rghAs-Z/w300-h400/IMG_7093.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both;"><br /></div><div><div class="separator" style="clear: both;"><b style="font-size: 16px; text-decoration-line: underline;">Tuesday:</b><span style="font-size: 16px;"> </span><b style="font-size: 16px;"> </b></div><div style="line-height: 24px; margin: 0px;"><b>6:45 AM: </b>1 hour at the gym</div><div style="line-height: 24px; margin: 0px;"><br /></div><div style="line-height: 24px; margin: 0px;">Warmup: Airbike and lots of mobility.<br /><br /></div><div style="line-height: 24px; margin: 0px;">AMRAP 20 mins: 230 calories<br />20:00 AMRAP:<br />max rep Assault Bike Calories, 1 min<br />15 Air Squats in the rest min.<br /><br />-- this workout was a soul crusher. Everyone was on the floor after the 10th time trying to recover.</div><div style="line-height: 24px; margin: 0px;"><div class="separator" style="clear: both; text-align: left;"><br /></div><div style="line-height: 24px; margin: 0px;"><b>2:30 PM: </b>8 miles averaging 7:35pace. Easy few laps plus some at Davidson Mesa. Ran into Charles who I have
not seen in at least 4 years if not longer. Stopped mid-run and chatted
with him for a few minutes. Felt great today once I got warmed up.</div></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both;"><br /></div></div><div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both; text-align: center;"><div style="text-align: left;"><u><b>Wednesday:</b></u></div><div style="text-align: left;"><b>9:15 AM: </b>1 hour at the gym</div><div style="text-align: left;">Warmup: Airbike, mobility and drills<br /><br />4 RFT: GHD Sit-ups, Dumbbell Push Press, and Power Snatches : 16 mins | <br />4 rounds of:<br />30 GHD Sit-ups<br />20 Dumbbell Push Press, 40% 1RM | 35 lbs<br />10 Power Snatches, 70% 1RM | 85 lbs</div><div style="text-align: left;"><div class="separator" style="clear: both; text-align: left;"><br /></div><div><b>2:30 PM: </b>7.8 miles averaging 7:40pace. Easy miles over at Davidson Mesa with 6x20sec strides done in the middle
of the run. Great afternoon today over there after I got warmed up and
going. Little rough the first mile or so.</div><div><br /></div><div><b>4 PM: </b>Walk 1.6 miles.. Easy dog walk this afternoon after my jog. Just needed to move a little bit more and need to get Venus out as well.</div></div><div style="text-align: left;"><b><br /></b></div><div style="text-align: left;">--signed up for Old Man Winter last night (10K run followed by a 50K gravel ride) on Feb 4th. Also put my name into Western States lottery. Starting to fill the 2024 calendar.</div><div style="text-align: left;"><b><br /></b></div><div style="text-align: left;"><b style="text-decoration-line: underline;">Thursday:</b> </div></div></div><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both;"> -NOTE: Weight check in: Forgot to weigh in this morning yet again... </div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><b>6:45 AM: </b>1 hour at the gym.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">Warmup: Airbike and mobility<br /><br />Back Squat : 10-8-6-4-2 : 4530 lbs<br />Sets<br />10 Back Squats | 125 lbs<br />8 Back Squats | 145 lbs<br />6 Back Squats | 165 lbs<br />4 Back Squats | 185 lbs<br />2 Back Squats | 195 lbs<br /><br />-then-<br /><br />10 RFT: Partner Wods, 7 mins 42 secs <br />10 rounds of:<br />Partner Wod<br />10 Burpee-to-Targets, 3 in<br />1 Rope Climb, 15 ft<br /><br /> -with Jay</div><div class="separator" style="clear: both;"><br /></div></div></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: left;"><b>2 PM: </b>11.4 miles averaging 7:50pace. Easy hour and half making laps of Davidson Mesa and Harper Lake. 3 laps
of Davidson Mesa and 2 of Harper Lake. Getting close to 800 laps of
Davidson Mesa according to Strava. I am thinking I may break 1000 laps
sometime in 2024.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">-- It was somebody's birthday... she turned 7 years old. </div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRR24RoJTlKbRwXcjcz0ove7Cgv4AH3X285XD4lGWksW-aDY1-pcER5BPSBsaKNo54v88QfYWmCWOS3jx_nijg-7G4t6OanhkoIpSzEy0ZcP4V7X9rjX6LRNO1CFQvKZFnVZF3VdjqJA6B_RsbiS5yWWOfht3BvJR3gTltEgN07IP23HcgHySXd_JySXD8/s640/IMG_7107.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRR24RoJTlKbRwXcjcz0ove7Cgv4AH3X285XD4lGWksW-aDY1-pcER5BPSBsaKNo54v88QfYWmCWOS3jx_nijg-7G4t6OanhkoIpSzEy0ZcP4V7X9rjX6LRNO1CFQvKZFnVZF3VdjqJA6B_RsbiS5yWWOfht3BvJR3gTltEgN07IP23HcgHySXd_JySXD8/w300-h400/IMG_7107.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgF-JY5bBOQqbWo64e5xRoM7lDZ4mrnuuk9JyovAiECl1sqQ1JW-h1r1b3SYRfpvT2Ys1JPaqKOW88hVi7RUqW-UDDXCV2nMW61qWdu9MEbLHe_lmzOscKYyku9t9G_cYRo-ICoiQbhVCa6EP5YiGqUuv0SP7lef2RzHowrnUNaKnZDSI00Y7kClHaGzVRc/s640/IMG_7108.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgF-JY5bBOQqbWo64e5xRoM7lDZ4mrnuuk9JyovAiECl1sqQ1JW-h1r1b3SYRfpvT2Ys1JPaqKOW88hVi7RUqW-UDDXCV2nMW61qWdu9MEbLHe_lmzOscKYyku9t9G_cYRo-ICoiQbhVCa6EP5YiGqUuv0SP7lef2RzHowrnUNaKnZDSI00Y7kClHaGzVRc/w300-h400/IMG_7108.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: left;"><u style="font-weight: bold;">Friday</u>:</div></div><div class="separator" style="clear: both;"><b>6:45 AM: </b>1 hour at the gym</div></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">Warmup: Jogging, mobility and drills<br /><br />AMReps 15 mins: 1085 reps | Rx'd<br />AMReps in 15 mins:<br />Run, 200 m | 200 reps<br />2 Wall Walks | 2 reps<br />5 L-Sit Pull-ups | 5 reps<br />Run, 200 m | 200 reps<br />4 Wall Walks | 4 reps<br />5 L-Sit Pull-ups | 5 reps<br />Run, 200 m | 200 reps<br />6 Wall Walks | 6 reps<br />5 L-Sit Pull-ups | 5 reps<br />Run, 200 m | 200 reps<br />8 Wall Walks | 8 reps<br />5 L-Sit Pull-ups | 5 reps<br />Run, 200 m | 200 reps<br />10 Wall Walks | 10 reps<br />5 L-Sit Pull-ups | 5 reps<br />Run, 200 m | 30 reps<br />12 Wall Walks<br />5 L-Sit Pull-ups</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">-- Got about a mile of running in this workout including the warmup. Super tired for I have been up since 3am in order to take Paula to the airport for a 5:30am flight.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8BdZiEXacDqM6r2qtZZFACN7Q7stjXeLfM2icFekF77jswQQX92AzZvy6BJCLlyrdbZ-ZfgDhAsTpq3EchHnV2oWkw1utcUy5fAMMgzm-wYjy_w5htOqQWZixkT-yLYMgH813yCyLTv5609buvh_FvaGAflAqwFh97BS2zJ94-piZP4tE8DGXCsVq-M2P/s640/FullSizeRender.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8BdZiEXacDqM6r2qtZZFACN7Q7stjXeLfM2icFekF77jswQQX92AzZvy6BJCLlyrdbZ-ZfgDhAsTpq3EchHnV2oWkw1utcUy5fAMMgzm-wYjy_w5htOqQWZixkT-yLYMgH813yCyLTv5609buvh_FvaGAflAqwFh97BS2zJ94-piZP4tE8DGXCsVq-M2P/w400-h300/FullSizeRender.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: left;"><b>1 PM: </b>6 miles averaging 8:20pace. Easy cruise from the Quail house with Darian over into the Westminster
Hills and back on Dry Creek. Awesome afternoon out there in the mid
60s and sunny.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">--- Got a surprise in the mail today. Christmas in November.</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg80VHNXG1iOjT2vNKAqlqMH2rdN2bNV99fo3i3sIHhX4XO1qX3G_b4eWcCzXeo_1TiTk-VqOG5KyUCj6_St1H5QnfOa1Q1b-aRmAVD8Cq9Gu2JsMzJbnUDkpwFryeoBMhxMZphBds4fesnnRm4p5V5Y7EbrjCiQr_9kBWmIC7Lnoc7xD4UOkUi_Xrgw_w1/s640/IMG_2098.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg80VHNXG1iOjT2vNKAqlqMH2rdN2bNV99fo3i3sIHhX4XO1qX3G_b4eWcCzXeo_1TiTk-VqOG5KyUCj6_St1H5QnfOa1Q1b-aRmAVD8Cq9Gu2JsMzJbnUDkpwFryeoBMhxMZphBds4fesnnRm4p5V5Y7EbrjCiQr_9kBWmIC7Lnoc7xD4UOkUi_Xrgw_w1/w400-h300/IMG_2098.jpg" width="400" /></a></div><div><br /></div><b>3 PM: </b>Walk 2.7 miles in 42mins. Easy dog walk around the hood after running with Darian. Needed to get her out since Paula is gone until next Friday in Texas. Most likely will be a lot of dog jogs and walks this week, she has been doing them the last few weeks as I have been upping my mileage for my event in 2 weeks.</div><div><br /></div><div>-- Put the call out this evening to get some drinks at Whistling Hare, my favorite place locally for an old fashion. Rey answered the call.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSBS9QPZIxwGFEszpUhsJSfCY9JQQhzZ18qRqAtR5_qTBU5kGlE4a2rUJoTKCkNNa9iSndgrQYJA5BHOr2xdwHzUbkcBQQT28MZ81KByAlJjBCN-vGBoHPrr6ItKhahI-U_KwFI-N8SbGGF38F7W6ygwI_fUBUi1_eeQAIZfigv9HpgGd3hluFF-mu8Mn3/s640/72074461336__9CD6D91B-B878-4B07-8F64-264BDB089771.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSBS9QPZIxwGFEszpUhsJSfCY9JQQhzZ18qRqAtR5_qTBU5kGlE4a2rUJoTKCkNNa9iSndgrQYJA5BHOr2xdwHzUbkcBQQT28MZ81KByAlJjBCN-vGBoHPrr6ItKhahI-U_KwFI-N8SbGGF38F7W6ygwI_fUBUi1_eeQAIZfigv9HpgGd3hluFF-mu8Mn3/w300-h400/72074461336__9CD6D91B-B878-4B07-8F64-264BDB089771.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdiT5FKVjhiteMUqA8Mhrf8s0CyzGf4cQMN1zHk6gBVzgObGBSYN12PZltJz9KZwYJGSiP9FKTLqyD4-66z5Jpsmro-x4VE2ra9kmpFQTIqdSH2h1XvpjqlHQF6MXF5lNlcvZx8ubyAJ8-0low2jggxZrJLr5H0I-gKkTJ95p03CtwsQJHaM4LYugxZ9Nw/s640/Resized_Resized_20231103_174119.JPEG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdiT5FKVjhiteMUqA8Mhrf8s0CyzGf4cQMN1zHk6gBVzgObGBSYN12PZltJz9KZwYJGSiP9FKTLqyD4-66z5Jpsmro-x4VE2ra9kmpFQTIqdSH2h1XvpjqlHQF6MXF5lNlcvZx8ubyAJ8-0low2jggxZrJLr5H0I-gKkTJ95p03CtwsQJHaM4LYugxZ9Nw/w400-h300/Resized_Resized_20231103_174119.JPEG" width="400" /></a></div><br /><div><div class="separator" style="clear: both; text-align: left;"><b><u>Saturday: </u></b></div><div><div><div><b>8 AM: </b>14.9 miles w/ 1000ft of vert averaging 9min pace. Easy combo of trails on the Dirty Biz loop doing a few out and backs from Costco in Superior with Donnie. Just a last super easy long run before the taper starts
tomorrow. I am tired after today and legs are shit today. Did a nice
superman as well catching my toe on the only rock on the whole trail at Marshall Mesa.
Knees are bruised, bloody, and sore now.</div></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggtYHdgrU2AAs3C2q0LM9EB7133khQIOuEj3NojFpQEx2JMlXOAN-jfZdGifR0vPaPjZoL1B_3611r5quVixdZ0aOu09W8yHZYUMw_EATz7wfcAsDnpEu8zktLMWrlNMkaoBTjHJOqgcnJqHCB4XLJS8UNVr998R08La_hvbUUj3o-M6qIcMEer-NfCCdj/s640/IMG_2110.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggtYHdgrU2AAs3C2q0LM9EB7133khQIOuEj3NojFpQEx2JMlXOAN-jfZdGifR0vPaPjZoL1B_3611r5quVixdZ0aOu09W8yHZYUMw_EATz7wfcAsDnpEu8zktLMWrlNMkaoBTjHJOqgcnJqHCB4XLJS8UNVr998R08La_hvbUUj3o-M6qIcMEer-NfCCdj/w400-h300/IMG_2110.jpg" width="400" /></a></div><br /><div><b>4 PM: </b>Walk 1.75 miles in 31mins. Afternoon dog walk with Venus.</div><div><div class="separator" style="clear: both;"><div class="separator" style="clear: both; text-align: center;"><br /></div></div><div><div class="separator" style="clear: both;"><u style="font-weight: bold;">Sunday:</u> </div><div class="separator" style="clear: both;"><b>8 AM: </b>8.2 miles w/ 500ft of vert averaging 10min pace. Super mellow trail time with Rebecca out by the Boulder Rez. Joined her halfway through her run. Good to change up the location for me. Taper started today.... that was a cramming effort the past 2 weeks. </div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><b>10 AM: </b>Walk 1.7 miles in 27 mins. Easy dog walk right after the run with Venus. Followed by time in the hot tub to loosen up. Joints are sore from the fall yesterday.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqkqIuXiKCNLWGDLzbiH9aJIrX9Qe8RJjYxzqjrMxwliJVUBFrd6EemL4kqnGtGEptqJAnFxr9aWqY9mA_eJoF1DOnwlDcW3FWWCRSscRYk09fYqvs9KD2cR68udHtvmELn6KYF97_do4Vy3dFZGPp0vqDz9_1_UCnvoa76oQ6h_3HE4rOv9zOAT70Zyxf/s640/72089755129__CF880FDA-A62D-4CEB-93DC-C1CBFD13CF80.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqkqIuXiKCNLWGDLzbiH9aJIrX9Qe8RJjYxzqjrMxwliJVUBFrd6EemL4kqnGtGEptqJAnFxr9aWqY9mA_eJoF1DOnwlDcW3FWWCRSscRYk09fYqvs9KD2cR68udHtvmELn6KYF97_do4Vy3dFZGPp0vqDz9_1_UCnvoa76oQ6h_3HE4rOv9zOAT70Zyxf/w300-h400/72089755129__CF880FDA-A62D-4CEB-93DC-C1CBFD13CF80.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><br /><br /></div><div class="separator" style="clear: both;"><u><b>Total Weekly Numbers</b></u></div></div>Solid week overall, I will take it. Next week will be a taper week of around 35-40 miles before the jog on the 17th. Tired this morning while typing this. The time change has me getting up at 3am the last 2 days. Hopefully will adjust to that soon.</div></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJHcMh9REVsCKWth663jT6dmWEa0I4jbdzVneM1ZRUNe2MTLXj8mUH7MWDXlyzQ4ZUBUFJlFVmZpP9k70XfgG3uGVtog7kbG56hgS_g_E-jxt-F-ab4orkZMGDe-ieWsEhSg9zy7gF5mljauBbnpweGOY3WpNGFhx0ToJO1Fuu7dNI7Ba6ldhbNhLBWVo6/s566/Annotation%202023-11-06%20084039.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="299" data-original-width="566" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJHcMh9REVsCKWth663jT6dmWEa0I4jbdzVneM1ZRUNe2MTLXj8mUH7MWDXlyzQ4ZUBUFJlFVmZpP9k70XfgG3uGVtog7kbG56hgS_g_E-jxt-F-ab4orkZMGDe-ieWsEhSg9zy7gF5mljauBbnpweGOY3WpNGFhx0ToJO1Fuu7dNI7Ba6ldhbNhLBWVo6/w400-h211/Annotation%202023-11-06%20084039.png" width="400" /></a></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div></div>Shad Mikahttp://www.blogger.com/profile/15849189624822351849noreply@blogger.com0tag:blogger.com,1999:blog-7341190981011670632.post-79198532904333866352023-10-30T07:16:00.000-06:002023-10-30T07:16:35.733-06:00Oct 23rd- Oct 29th<p><b><em style="font-size: 16px;">“Do not whine... Do not complain. Work harder. Spend more time alone.”</em><span style="font-size: 16px;"> </span><span style="font-size: 15px;">- Joan Didion</span></b></p><p style="font-size: 16px; line-height: 24px; margin: 0px;">
<b><em>“The best preparation for good work tomorrow is to do good work today.”</em> <span style="font-size: 15px;">- Elbert Hubbard</span></b></p><p style="font-size: 16px; line-height: 24px; margin: 0px;"><br /></p><p style="font-size: 16px; line-height: 24px; margin: 0px;">-- Seemed like a 2 quote week for some reason with having a large week planned this week. Big jump in mileage this week to get ready for next month. Most likely to late to really make a difference but had to at least try.</p><p style="font-size: 16px; line-height: 24px; margin: 0px;"><br /></p><p style="line-height: 24px; margin: 0px;"><u style="font-size: 16px;"><b>Monday:</b></u><u style="font-size: 16px;"><b> </b></u><span style="font-size: 16px;"> </span><span style="font-size: 16px;"> </span></p><div class="separator" style="clear: both;"><b>9 AM: </b>7.2 miles averaging 8:15 pace. Easy cruise doing laps at the open space by the house. First 5 miles with the dog and the rest solo. Started getting to warm for her so had to drop her off. Super chill, going to try and up the miles this week all at an easy pace.</div><div class="separator" style="clear: both;"><b><br /></b></div><div class="separator" style="clear: both;"><b>4 PM: </b>1 hour at the gym.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;">Warmup: rowing, mobility and drills</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">4x 3 mins RemReps: 89 reps</div><div class="separator" style="clear: both;">4 rounds, 3 mins each, of:</div><div class="separator" style="clear: both;">Row, 500 m</div><div class="separator" style="clear: both;">max rep Front Squats, 40% 1RM | 85 lbs | 22, 22, 22, and 23</div><div class="separator" style="clear: both;">Rest 3 mins</div></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div><div class="separator" style="clear: both;"><b style="font-size: 16px; text-decoration-line: underline;">Tuesday:</b><span style="font-size: 16px;"> </span><b style="font-size: 16px;"> </b></div><div style="line-height: 24px; margin: 0px;"><b>8 AM: </b>7.3 miles averaging 8:15pace. Easy cruise around the Boulder bike paths from the hospital. Had to go in first thing this morning for a fasted blood draw so just ran from there right afterwards. Needed that change up in my environment.</div><div style="line-height: 24px; margin: 0px;"><div class="separator" style="clear: both; text-align: left;"><br /></div><div style="line-height: 24px; margin: 0px;"><b>Noon: </b>1 hour at the gym</div><div style="line-height: 24px; margin: 0px;"><br /></div><div style="line-height: 24px; margin: 0px;">Warmup: Airbike, mobility and drills</div><div style="line-height: 24px; margin: 0px;"><br />5 RFT:18 mins 49 secs<br />5 rounds of:<br />25 Kettlebell Swings, 53 lbs<br />25 Burpees<br />25 AbMat Sit-ups</div><div style="line-height: 24px; margin: 0px;"><br /></div><div style="line-height: 24px; margin: 0px;"><b>3 PM: </b>2.5 mile walk in 42mins followed by 25mins in the sauna. </div><div style="line-height: 24px; margin: 0px;"><br /></div></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZXnfQrrGthZfhpm40SG6LPI68vd-08LE9UeIpwMB9P3QwIl8vCUjGmectPmMent_kRncvrqEtw9IoelH-s_nG828eB2u2oDRdynzxZbngNRTAj9FWE1V99ORGNS_j8_qCKaLa2Bin6OhrB3SeMPhbjHpAhI4ikGD2_KlGXLHl2emzaCu0RNWkQlnvvwSz/s640/IMG_2053.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZXnfQrrGthZfhpm40SG6LPI68vd-08LE9UeIpwMB9P3QwIl8vCUjGmectPmMent_kRncvrqEtw9IoelH-s_nG828eB2u2oDRdynzxZbngNRTAj9FWE1V99ORGNS_j8_qCKaLa2Bin6OhrB3SeMPhbjHpAhI4ikGD2_KlGXLHl2emzaCu0RNWkQlnvvwSz/w400-h300/IMG_2053.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: left;"><u><b>Wednesday:</b></u></div></div><div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both; text-align: center;"><div style="text-align: left;"><b>7:15 AM: </b>8 miles averaging 7:50pace. Would have started sooner this morning but watching the hour change at <a href="https://my.raceresult.com/266852/#0_B3DC1F">Big Dog Backyard Ultra</a> got my attention. Really fun to watch 10 till to 5 after of every hour on the live feed. Laps of the open space by the house again. First 3 miles with the dog
then dropped her off to finish the rest. Did do 6x20sec pickups in the
middle of the run as well. Time to start adding strides back in. Felt
weird since it has been a bit.</div><div style="text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhq-7NJg5j72-n22lk9BH_NAiFwaeoNWjNFeeGfGqSO7mvzKutlSo6WQFYGAKiMqR732SkffZzlilvVRnZeOTemDJ84OPtJEr6K5tkrhaxnpOisH_1eN8SPrhdKB0tlzzQVSRzA06rXMpYeR6dBgzO05edwvLUdt5XdHAirGdSmtL4H-FjLMGXda9U0GNc-/s640/IMG_2055.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhq-7NJg5j72-n22lk9BH_NAiFwaeoNWjNFeeGfGqSO7mvzKutlSo6WQFYGAKiMqR732SkffZzlilvVRnZeOTemDJ84OPtJEr6K5tkrhaxnpOisH_1eN8SPrhdKB0tlzzQVSRzA06rXMpYeR6dBgzO05edwvLUdt5XdHAirGdSmtL4H-FjLMGXda9U0GNc-/w400-h300/IMG_2055.jpg" width="400" /></a></div><br /><div style="text-align: left;"><b>4 PM: </b>1 hour at the gym followed by a cold plunge.</div><div style="text-align: left;"><br /></div><div style="text-align: left;">Warmup: Jump rope, mobility and drills<br /><br />AMRAP 15 mins: <br />15:00 AMRAP:<br />30 Double Unders<br />15 Pull-ups<br />30 Double Unders<br />15 Dumbbell Thrusters, 30% 1RM | 25 lbs each hand</div><div style="text-align: left;"><b><br /></b></div><div style="text-align: left;"><b style="text-decoration-line: underline;">Thursday:</b> </div></div></div><div class="separator" style="clear: both; text-align: left;"><div class="separator" style="clear: both;"> -NOTE: Weight check in: No weight check in, forgot this morning. Need to see where I truly am soon.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><b>7 AM: </b>11 miles averaging 8:15pace. Easy miles in the cold fog this morning. First 3 miles with the dog then dropped her off to finish out the hour and half. Just super chill listening to the Hardrock podcast. Caught me off guard that the last 10mins things got a little bit harder than expected to keep pace. </div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;">--followed this up with 30mins in the sauna.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><b>4 PM: </b>1 hour at the gym. (2 miles of running during warmup and the workout)</div><div class="separator" style="clear: both;"><br /></div></div></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: left;">Warmup: Running, mobility and drills<br /><br />AMRAP 20 mins: 8 rounds + 300 m + 5 Push-ups<br />20:00 AMRAP:<br />Run, 300 m<br />20 Push-ups<br />10 Deadlifts, 60% 1RM | 205 lbs</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">-- Paula and I spent the evening over at <a href="https://www.facebook.com/fullcycleboulder/">Full Cycle & Colorado Multisport</a> checking out the new skimo shop that they just opened. Cool to have another option in the area to get ski gear but was disappointed on the Grand Opening party we went too. Very unorganized...</div><br /><div class="separator" style="clear: both;"><div style="text-align: left;"><u style="font-weight: bold;">Friday</u>:</div></div></div><div class="separator" style="clear: both;"><b>7 AM: </b>5.2 miles averaging 8:45pace. Easy cruise on the loop by the house on this chilly 20 degree morning.
Totally forgot how to dress for the cold. Dressed to warm of course. Followed this with a 30min sauna session</div></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both;"><b>1 PM: </b>Walk 2.2 miles in 38 mins. Easy dog walk with Paula just to get outside some before the really cold weekend rolls in.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><b>3 PM: </b>24mins lifting in the garage gym. Upper body and core movements in the garage. Had plans to go to Crossfit today but wanted to rest up for a big weekend of running. </div><div><div class="separator" style="clear: both; text-align: center;"><br /></div><div><div><b><u>Saturday: </u></b></div><div><b>7 AM: </b>21 miles in about 3 hours. Easy miles 18 miles with Donnie over at Harper Lake and Davidson Mesa doing laps
of each and refueling as needed at the cars. Just a super easy jog in
17 degree weather. Been a bit since we have jogged together. As I was leaving to head home after running with Donnie when Paula texted
that she was bringing the dog out to Davidson so waited for her and ran
Venus 3 more miles. She loves running in the cold weather. Then of course when we got home she does this. LOL.</div></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj510RwDEebPuGDgc03SZvkmrGBNd7YZabpWJuT9x8K_0VpCzQmWgUQChAo8YFlhFtRqPgtP58_amKzGB4RjSSleNFo5fYjxop5LLMX9FNKzch6IsRuPg-zLzPjc2OH2mZhSybrvA7vsrBi_j2l6zxGTOezDaDJOblxJIfjBAjHHLIFL-zDUdGoN2qIcyvi/s640/72023474150__F099E66B-FBCE-4EB7-9430-BAAEE99527B7.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj510RwDEebPuGDgc03SZvkmrGBNd7YZabpWJuT9x8K_0VpCzQmWgUQChAo8YFlhFtRqPgtP58_amKzGB4RjSSleNFo5fYjxop5LLMX9FNKzch6IsRuPg-zLzPjc2OH2mZhSybrvA7vsrBi_j2l6zxGTOezDaDJOblxJIfjBAjHHLIFL-zDUdGoN2qIcyvi/w300-h400/72023474150__F099E66B-FBCE-4EB7-9430-BAAEE99527B7.jpg" width="300" /></a></div><br /><div><u style="font-weight: bold;">Sunday:</u> </div><div><b>8 AM: </b>25 miles in 3:55. Had 4 hours on the plan for today and of course it snowed about 8 inches
over night. Knowing that Boulder was more likely to plow the parks and
bike paths before they plow the roads I heading over to Harlow Platts
Park in South Boulder and did loops on the concrete sidewalk around the
park. Worked out well, got there at 8am just as they were finishing
plowing all the sidewalks. Ran the first 2 hours solo and Rebecca
joined me for the last 2 hours or so. It was wet with the snow coming
down and the slush but at least it was warmer than yesterday. </div><div><br /></div><div>--Hit the hot tub with Paula for 20 plus mins once I got home. Joints and muscles needed it, have not ran that far on concrete in a long time.</div><div><div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both;"><u><b>Total Weekly Numbers</b></u></div></div></div></div><div class="separator" style="clear: both;">This was the week I wanted to get ready for next month. Beyond pleased I got through it without getting hurt considering I was coming from running lower mileage the past few months. One more longer week of about 60ish miles then a taper for next month.</div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTp10bsPKUhxmcMvCxECj8Z3wgb1OZ7WU3qQysbdwxU_JaNuq0zUWK7yX7ULufVseo8g3w3mTNmd5y-xUfplMCZZdYAD8_JFH2cbpG3o8IrV2x_ApT6c7LHckvCCZsTT4MdE0K9nHpKrqCgC8Au9oKmGwND3lGpcBNnfTpbO7uGSeMu0ivupWhKGyrKS-c/s524/Annotation%202023-10-30%20070835.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="336" data-original-width="524" height="256" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTp10bsPKUhxmcMvCxECj8Z3wgb1OZ7WU3qQysbdwxU_JaNuq0zUWK7yX7ULufVseo8g3w3mTNmd5y-xUfplMCZZdYAD8_JFH2cbpG3o8IrV2x_ApT6c7LHckvCCZsTT4MdE0K9nHpKrqCgC8Au9oKmGwND3lGpcBNnfTpbO7uGSeMu0ivupWhKGyrKS-c/w400-h256/Annotation%202023-10-30%20070835.png" width="400" /></a></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><br /></div></div>Shad Mikahttp://www.blogger.com/profile/15849189624822351849noreply@blogger.com0