Tuesday, May 17, 2022

May 9th- May 15th

 

“Your own mind is a sacred enclosure into which nothing harmful can enter except by your permission.” - Arnold Bennett

 

 

Monday:  

7 AM:  6.25 miles averaging 7:40 pace.  

Easy cruise from Costco up the dirt road and the Dirty Biz loop trails back to Costco.  This will be my new Costco loop so there is more dirt and a lot less concrete, plus it is a mile longer.  Calf was on fire after the run which pisses me off since I even took the weekend off to address it.  Would have been better not too, feels better if I keep running every day verses taking time off and coming back. Stupid.

1pm: 52 mins in the garage gym doing Mayham Lifting Upper Body Anterior (Chest & Bicep)

Warmup:
3 rounds
10 Perfect Pushups (controlled form)
15 band pull-a-parts
5 PVC Around the Worlds (each way)
10 wall angels

Bench Press
5 sets: 5 reps

Barbell Incline Bench Press
4 sets: 10 reps

Single DB Bench Press
4 sets: 10 reps (each side)

Ring Pushups
4 sets: 10 reps

Standing Barbell Curl
4 sets: 10 reps

Barbell Drag Curls
4 sets: 10 reps 

3:30pm: 3.4 miles averaging 7:55pace.  

Easy afternoon jog out the front door into Westminster Hills park and back.  Mostly dirt.  Left calf is still on fire... fuck me.

 

Tuesday:  

9 AM: 8.25 miles averaging 8 min pace.  

Could not get out to the hills like I wanted today due to work being so busy so had to run out of the house on local bike paths, Standley Lake and Westminster Hills trails making a big loop.  First 2 miles were rough on the calf but then it loosened and actually feels better afterwards than before.  Wondering if I should not do the second run since it is feeling better?

2:30pm: 2.5 miles averaging 8:20 pace.  

 Just a shirtless afternoon jog to get some sunlight and a break from work... calf is better than this morning still so there is that.

4 PM: Garage gym Mayham lifting Upper Body Posterior (Back & Triceps)

Warmup:
3 Rounds
15/12 cal ski
10 scap pullups
15 bent over barbell rows (empty bar)
5 down dog/seal pose transitions

Strict Pull-Ups
5 sets: 5 reps

Bent Over Barbell Row – Underhand Grip
4 sets: 10 reps

Lat Pulldowns – Neutral Close Grip
4 sets: 10 reps

Supported Single Arm DB Tempo Row
4 sets: 10 reps (each side)

Tricep Dips
4 sets: 10 reps

Single Arm DB Kickback
4 sets: 10 reps (each side)

 

Wednesday:  
 
7 PM:  Spent all morning just getting to my hotel in Atlanta.  Left the house at 3:30am mountain time and finally got to my hotel at 2pm eastern time.  Of course work blew up in that time and spent the rest of the afternoon/evening working... oh well so no run... did walk down to Walgreens for some snacks and soda water so did get a mile in.  LOL....  Driving up to Blairsville, GA tomorrow (about 2 hours north) for the start of Crewel Jewel 100 on Friday at noon... going to be a blast of a weekend!  Love those hills up there!

Thursday:

7:30 AM: 6 miles averaging 8:25 pace.  Easy shake out on the treadmill before leaving the hotel, I don't feel safe running outside around here in Atlanta after what happened last night on the way home from dinner.  HOT as fuck in the workout room.  Might be the only room in the whole hotel with no AC so got some heat training.






Friday: 

Took an off day with crewing Don's Crewel Jewel starting at noon.  Was going to get out for a short shake out jog but seemed pointless with the miles I will be covering tomorrow.  Hurry, hurry, hurry, and wait... the life of crewing.








Saturday:

6 AM: 33 miles with 9500ft of vert.  Pacing Don Reichelt at Crewel Jewel in GA... Holy shit that is a tough course!  I put it up there with Hardrock for sure.  So many up and downs with hardly any of it being under 15% grade according to the watch...  I was actually smashed pacing him, I did not take care of myself very well but got him to the finish which is all that matters!  Going to leave the story telling to him since this is his story.  This is one for the books!








Sunday:

Took an off day and had too.  I was smashed today from pacing.  Don and spent the day going from distilleries to breweries back to the hotel for free happy hour.  Needless to say we may have had way to much to drink.  Could not tell you the last time I was this drunk.    










Total Weekly Numbers

 








Monday, May 9, 2022

May 2nd- May 8th

 

“Perfection itself is imperfection.” - Vladimir Horowitz


 This week was all imperfection.....  hopefully it makes it perfect.   Doubt it but one can be hopeful.

Monday:  

10 AM:  Mayham lifting in the garage- Upper Body Anterior (Chest & Bicep)

Warmup:
3 rounds
10 Perfect Pushups (controlled form)
15 band pull-a-parts
5 PVC Around the Worlds (each way)
10 wall angels

Bench Press
5 sets: 6 reps

Alternating DB Bench Press
4 sets: 10 reps (each side)

Alt. Incline DB Bench
4 sets: 10 reps (each side)

Decline Chest Fly
4 sets: 12 reps

Single DB Double Head Curl
4 sets: 12 reps

Seated Alternating DB Curl
4 sets: 10 reps (each side)


Tuesday:  

7 AM: 10.5 miles w/ 3100ft of vert in 2:15.  Parked at NCAR and ran Mesa Trail to Bluebell to Amp to Green Summit down Bear Canyon back to the side of NCAR then up the hill to the truck. This might be one of my go too 10 milers leading up to HR.  Great combo of running and hiking.  Really good loop.  Best I have felt on a run in weeks today.  Surprised that there was snow above 7000ft.  I was hoping for an inversion on the summit of Green but it was in the clouds as well.  No real views today. 





4 PM: 55mins in the garage doing Mayham lifting Upper Body Posterior (Back & Triceps)

Warmup:
3 Rounds
15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar)
5 down dog/seal pose transitions

Strict Pull-Ups with weight added
5 sets: 6 reps

Lat Pulldowns
4 sets: 10 reps

Seated Neutral Grip Cable Row
4 sets: 10 reps

Straight Arm Lat Pull Down
4 sets: 10 reps

Barbell Skull Crushers
4 sets: 10 reps

Single Arm Standing Tricep DB French Press
4 sets: 10 reps (each side)


Wednesday:  
 
8 AM: 9 miles w/ 700ft of vert averaging 8min pace.  Parked at Costco and ran Marshall Road to Hwy 93, then back to Cherryville to HWY 36 and the bike path back to Costco.  Made for a great loop with a shitter halfway at Marshall Mesa Trailhead that I needed.  LOL....  First few miles were slowwwww, my calf was bothering me when starting again today, think it is from hitting it with the Theragun last night.  Might lay off that for a bit on that calf or would it be better to keep doing it?  Not sure....  Tested out the new Arc'teryx hard/rain shell I bought for Hardrock in all this rain and it is bomb proof.  Giddy up.


Thursday:

7 AM: 5 miles w/ 1400ft of vert averaging 10:50pace.  Super chill lap of Mount Santias going up the ridge hiking and running down Lions.  Ran the road back to the parking lot instead of Sunshine Canyon trail to get a little bit more turn over in the legs.  Feeling really good today, especially uphill.  Calf still a little bit aggravated but better than yesterday.


3 PM:  1:20 --- Combo of different tracks on Mayham.. some Murph prep and lifting.

Warmup:
Airbike 3 mins
mobility
3 pullups
6 pushups
9 air squats

Andy Griffith Murph Prep Monday:
10 Minute AMRAP
20 cal Airdyne
10 Strict Pull-Ups
-Rest 5 Minutes-
10 Minute AMRAP
20 cal Airdyne
20 Push-Ups
-Rest 5 Minutes-
10 Minute AMRAP
20 cal Airdyne
30 Air Squats

Shoulder Press
5 sets: 6 reps

Seated Single Arm DB Press
4 sets: 10 reps (each side)

Bent Over Lateral Raises
4 sets: 10 reps

Evening: Got out this evening with Paula to watch GZ play over at Rails End.  Good times!



Friday:  Wishing Paula a great race this weekend.  She starts the 18 Hours of Fruita Mountain Bike race tonight at mid-night racing until 6pm Saturday.  Will be tracking that as much as I can tomorrow.  I could not go along due to jogging Quadrock 25 tomorrow.  Here is a photo of her at the MTB camp last week in Bentonville AR kicking ass.

9 am: 5.3 miles averaging 8 min pace.  Easy cruise out the door with a combo of Standley Lake trails and neighborhood roads.  First 2 miles were slowwww... took a bit for the calf to loosen up and fire correctly.  So fucking weird.  Outside of the weird calf issue all is good.

2pm:  1:22 of Mayham lifting Arms and Core

Warmup:
3 Rounds
15 cal ski
15 banded bicep curls (light band – fast reps)
15 cal ski
15 banded tricep extenstions (light band – fast reps)
-into-
2 rounds
10 PVC pass throughs
5 PVC around the worlds (each direction)
10 Arm circles (each direction)
5 Down dog/seal pose transitions

Deficit Pushups
5 sets: 10 reps

Chin-ups
5 sets: 10 reps

Inverted Skull Crusher
4 sets: 10 reps

Standing Barbell Curl
4 set: 10 reps

Single Arm DB Kickback
4 sets: 10 reps (each side)

Single Dumbbell Waiter Hold Curl
4 sets: 10 reps

Core
For Quality:
4 Rounds
15 Abmat Situps
20 Flutter Kicks (each side)
30 Sec Plank
40 yd KB Front Racked Left/Overhead Carry Right
40 yd KB Front Racked Right/Overhead Carry Left
30 sec plank
20 Flutter Kick (each side)
15 abmat situps

*Rest 2:00 b/t sets

Saturday:

Morning: "Woe is Me Day" today....... fuck me, hate it when I do this shit.  One of those depression days that hit me hard.  Went to bed at 8:30pm Friday night, woke up at 11pm and could not fall back to sleep until 2:30am.  Needless to say I had to get up at 3am to get ready to leave for Quadrock in Fort Collins.  Made the call that between the lack of sleep and the calf still hurting not to go and stayed in bed.  Looking back at it I of course regret it.  It sent me in a downward spiral for the day where I did not get out of my PJs until Sunday morning.  While I was doing my pity party all day, Paula was deep into the 18 Hours of Fruita MTB race which she got 3rd place.  Such a rockstar! Below is a photo of the start.


 

Sunday:

10 AM:   15.1 miles w/ 1100ft of vert on the MTB.  Easy loop of Dirty Bizmark from Marshall Mesa with Rebecca... really digging cycling again for whatever reason.   Did not take any photos this morning for some reason.  Oh well.... but here is a photo of letting Paula's dog out while she was a way.  HA!

 


Total Weekly Numbers

 

Yes a very imperfect week:

 










 

 


Monday, May 2, 2022

April 25th- May 1st

 

“Experience is simply the name we give our mistakes.” - Oscar Wilde

 Great quote for this week.... the mistake made this week?  Wore new North Face flips all last weekend when traveling to AR and back which I think what gave me a calf strain that I have been dealing with this week.  Sucks.... missed a lot of work this week that I needed for Hardrock. Onwards and upwards I guess.  Gotta quit trying new things until after HR going forward.


Monday:  

3 PM:  Took the day off from training to get my head straight again and to catch up on sleep.  Slept 10.5 hours last night plus an hour nap this afternoon.  Damn... Did spend 20mins in the home sauna though so there is that. 

Tuesday:  

9 AM: 8.7 miles w/ 600ft of vert averaging 8:05pace.  Easy combo of Costco loop and Dirty Bizmark trails again, this seems to be my Tuesday run lately. Legs were shit today and calves were not responding well. The last mile of the run was the best mile of the run. Maybe from not running for 2 days?


4 PM: 59 mins lifting Mayham Upper Body Anterior (Chest & Bicep)

Warm-up
3 rounds
10 Perfect Pushups (controlled form)
15 band pull-a-parts
5 PVC Around the Worlds (each way)
10 wall angels

Bench Press
5 sets: 6 reps

Barbell Incline Bench Press
4 sets: 10 reps

Double DB Bench Press
4 sets: 10 reps

Flat Bench DB Chest Fly
4 sets: 12 reps

Standing Barbell Curl
4 sets: 10 reps

DB Preacher Curl
4 sets: 10 reps

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

Paula did loan me her Air Boots for a bit to try and turn around how my legs have been feeling lately.



Wednesday:  
 
8 AM:  Workout: 2-3mile warmup/ 6x3min hills/ 2-3mile cooldown.  Actual: 9.6 miles w/ 1200ft of vert averaging 7:45pace.  
 
Done on the NCAR road. Intervals were more controlled than they have been in the past and did not start dry hacking until the last one. LOL.... Intervals done between 6:45-7min pace. First 2 miles were rough, was limping the warmup first mile due to the lower left leg (calf maybe?) but it loosened up but limping some now afterwards. Might have to walk some to loosen up the next few days before running. Not sure what is up, did spend 30mins in Paula's Air Boots last night for the same issue, noticed it yesterday.

Afternoon:  Skipped the mid afternoon garage gym session to run some errands and to put this together.  Garage is starting to come along.
 




Thursday:

9 AM: 53mins in the garage doing Mayham lifting Upper Body Posterior (Back & Triceps)

Warm-up
3 Rounds
15 cal ski
10 scap pullups
15 bent over barbell rows (empty bar)
5 down dog/seal pose transitions

Strict Pull-Ups with weight added
5 sets: 6 reps

Bent Over Barbell Row
4 sets: 10 reps

Reverse Grip Lat Pulldown
4 sets: 10 reps

Double DB Incline Row
4 sets: 10 reps

Double DB Skull Crushers
4 sets: 10 reps

Seated Tricep DB French Press
4 sets: 10 reps

4 PM:  No run today.   Was supposed to do an easy 10 miles this morning and 3-4 miles this evening but my left calf is still not happy with me.  Will try to get back on track tomorrow.  Really frustrated and actually put me into a funk today to were I am actually thinking about walking away from running all together.  I know, stupid....

Friday:  

7 am: 5.2 miles w/ 1400ft of vert averaging 11:30 pace. 
Easy loop of Sanitas this morning going up the steep ridge and down Lions.  Left calf is still not happy, taking yesterday off made no difference.  Hiking up was fine and the first mile or so coming down it hurt but then just became annoying.  Did not really hurt but felt it, did I feel it because I am hyper aware or is it really some what an issue? Hell if I know.  Might try compression sleeves tomorrow and work on weird tan lines.  LOL..

2pm: 1:05 in the garage lifting.  Merged a few Mayham tracks together.

Warmup:
1:00 Airdyne
5 Ring rows
5 tempo push-ups (2 seconds down/ 2 second pause/ then up fast)
5 tempo air squats (2 seconds down/ 2 second pause/ then up fast)

Officer (Level 2):
3x25cal Airdyne
-Rest 1 minute after each Bike
15 min AMRAP
5 Pull-ups
10 Push-Ups
15 Air Squats
-rest 1 minute-
3x25cal Airdyne
-rest 1 minute after each Bike

Shoulder Press
5 sets: 6 reps

Bottom-Up Single Arm Standing KB Press
4 sets: 10 reps (each side)

Standing DB Lateral Raise
4 sets: 10 reps

 

Saturday:

8 AM:  10.2 miles w/ 3800ft of vert averaging 19min miles.  Was supposed to be 15 moderate miles today but the god damn calf has been upset with me all week. Today just turned into just a hike, walked every damn step so took a while.  Up Fern to Bear over to South Boulder Peak and down Bear Canyon for a loop.  Think between doing Sanitas and getting the calf massaged yesterday was a little bit much for it.  Oh well, getting old sucks.  Hit up Sweet Cow afterwards for coffee ice cream with chocolate covered espresso beans in it.  HOLY FUCK!






Sunday:

8 AM:   13.4 miles with about 4,000ft of gain in around 3.5 hours.  Easy run with Rebecca.  From Shannhan up Fern to summit of Bear then over Green and down Bear Canyon to Mesa then back to Shannhan.  Love this loop, one of my favorites!  Actually jogged the downhills and some of the uphills today verses hiking everything like I did yesterday.  Calf was better today, did cover it in CBD lotion before hand.  LOL.  Spent the rest of the day chilling around the house.






Total Weekly Numbers

 



Total April Monthly Numbers

No really change in the other goals in the month of April.  Don't think I even picked up a book this month.  That needs to change.  Stupid calf strain this week made things lower than expected overall.  Oh well....
 







 

Monday, April 25, 2022

April 18th- April 24th

 


“It's not what you look at that matters, it's what you see.” - Henry David Thoreau

 

Love this quote, all a matter of how we look at things..  Not quite the week I had in mind but it was an adventurous week for sure!

Monday:  

9:00 AM: Mayham Upper Body Anterior (Chest & Bicep)

Warmup:
3 rounds
10 Perfect Pushups (controlled form)
15 band pull-a-parts
5 PVC Around the Worlds (each way)
10 wall angels

Bench Press
5 sets: 7 reps

1:1:2 Incline DB Bench
4 sets: 10 reps

Single DB Bench Press
4 sets: 10 reps (each side)

Diamond Pushups
4 sets: 12 reps

Standing Alternating DB Curl + Single DB Double Head Curl
4 sets: 7 alt reps (each side) + 7 single DB double head reps

Barbell Drag Curls
4 sets: 10 reps

3 PM: Was planning on going for a MTB ride this afternoon but spent the whole afternoon in the garage building the new weight rack (thanks for the help Paula!!) and organizing.  Coming together nicely!


 

Tuesday:  

8 AM:   8.7 miles w/ 600ft of vert averaging 7:45pace.  Easy combo of Costco loop and Dirty Bizmark trails again.  Feeling really good today.  First 2 miles where slowwwww but things loosened up and all was good in the world. 


4 PM:  14 miles w/ 1000ft of vert on the MTB.  Lap of the Dirty Bizmark loop with Clyde.  First time seeing him in a few months and he is bike fit!  Kicked my assycling ass and excited to see how Leadville MTB 100 goes for him this year.  No photos from today's ride, never stopped long enough to get one.  LOL.

 

Wednesday:  
 
8 AM: 9.6 miles with 1000ft of vert averaging 7:46pace.  From Flatiron Vista the long way around, down Dowdy Draw for a loop of Springbrook and back the same way.  Only a 2 mile cooldown but that is all good.  Did the first few intervals a little to hot and actually puked a little in my mouth after the second one.  LOL... backed off a little bit for the rest and got it done.  Easy in between was SUPER easy and overall pace reflects that.  Great morning!

2:00 PM: An hour doing Mayham Upper Body Posterior (Back & Triceps)

Warmup:
3 Rounds
15 cal Ski
10 scap pullups
15 bent over barbell rows (empty bar)
5 down dog/seal pose transitions

Strict Pull-Ups
5 sets: 7 reps

Lat Pulldowns – Neutral Close Grip
4 sets: 10 reps

Ring Row – Feet Elevated
4 sets: 10 reps

Supported Single Arm DB Tempo Row
4 sets: 10 reps (each side)

Bent Over Banded Tricep Extension
4 sets: 12 reps

Single Arm DB Kickback
4 sets: 10 reps (each side)

5:30pm: 5 miles averaging 7:40pace.  Headed over to the Runners Roost run and jogged with Donnie. First 3 miles were slow then we found our groove. Feeling okay after today.
 

 

Thursday:    

AM:  No work out this morning besides walking around airports.  Had a 6am flight to Bentonville, AR so spent all morning on planes getting there.  First trip with a flight with Paula.  ;o)  Weird not wearing a mask in the airports or on the plane.


 

4 PM: 6 miles averaging 8 min pace. Super chill on the bike path behind the hotel.  Lot like Boulder Creek Path and runs all over town.  Forgot about the humidity down here in the south, came back looking like I jumped in a pool.  LOL.   Legs were shit today from Wed, lack of sleep (4 hours), to much sugar all day and travel all day today.  Felt inflamed and just needed to move.  Spent the rest of the evening at Bike Rack Brewery while Paula was still in camp.






Friday:  

10 am: 11.6 miles w/ 1200ft of vert averaging 9 min pace.  Went and explored the Back 40 trails outside of town.  Sweet trail system!  Easy to get lost in here so I was stopping at every junction to look that Trailrun Project App to see where to go.  LOL....  I thought I what I had in mind was 8ish miles but end up being almost 12.  Of course I was dying of thirst around mile 8 due to it being 80 and humid, yes my dumb ass did not bring a bottle, when I came across a Yeti cooler on the side of the trail put out by Trail Angels!  It was full of water bottles, Mountain Dew and ice!  Fan-fucking-staic!!!  Saved day and jogged the last 4ish miles back to the trailhead with no issues.  Legs still a little shot but much better than yesterday.  Love exploring new areas.   Hit up Trash Creamery for recovery.










Saturday:

10 AM:  12 miles w/ 1500ft of vert averaging 10min pace.  Done at Hobb's State Park about 30mins from Bentonville.  Was supposed to do 20 miles but the heat and humidity really got to me today and I bailed at mile 12.  Was working way to hard for the pace I was maintaining.  Legs were shot and HR was through the roof the whole time so pulled the plug.  I honestly was not expecting the heat/humidity to affect me so much.  It was 90 degrees and 80%.  All good, went back to the hotel for a cold shower and nap while Paula was out in camp all day.  Trying to play it smart.





Evening: Out to show the town some with Paula since she broke away from camp for the evening. 




Sunday:

 9 AM:   Nothing this morning, thunderstorms outside all day and had to head to the airport at noon.  All good.  Back on track this coming week.  Really thought I was going to get more this weekend but fuck I need to heat train some.



Total Weekly Numbers