Monday, September 26, 2022

Sept 19th- Sept 25th

 “Nobody made a greater mistake than he who did nothing because he could do only a little.” - Edmund Burke


Monday:  

9 am:  Walk 3.5miles in 55mins.  Easy loop of the hood...  Back was sore this morning, more than normal.  Think from the hike yesterday of Mount Sanitas.  Felt so much better after the walk than before. Felt fine the rest of the day.  Walking seems to help a lot, need to try and get out earlier though.

3 pm: Bike 9.25 miles in 42mins.   Easy ride around the hood on the gravel bike on a combo of roads and crushed gravel trails.   Felt pretty good.  Still more on the left side than the right but much better than the last ride.  GIDDY UP!!!

Tuesday:  

6:30 am:  Walk 5 miles in 1:14.  Morning walk around the hood.  In the last mile or so I did 1 min jog followed by 2 min walk 4 times.... first jog really since getting injured.  Could feel it more on the jog but was not unbearable by any means.  Gave me 4 mins total of jogging today, progress.


Wednesday:  
 
7 am:   Walked 4.2 miles in 54 mins.  Around the hood again.... did find a new small open space that I did a lap around on my run today.  Good little hill in the middle of it that would be perfect for hill strides.  Did jog on and off the second half of the run so prob ran about 1.5 miles of this walk.... treating kind of like a fartlek with the off periods being walking and the on periods were slow jogging.  Everything felt good but the hamstrings are a little tight afterwards.

3 pm:  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
6 sets: 8-5-5-3-3-1 reps

Double DB Bench Press
4 sets: 10 reps

Double DB Incline Bench Press
4 sets: 10 Reps

Standing Alternating DB Curl
4 sets: 10 reps 

Barbell Curl 21's
3 sets: 21 reps 

2 Rounds of PT exercises

Flutter kicks

Planks




Thursday:

6 am:  Walk/Jog 4 miles in 44 mins.  Walk/Jog from the house.  Walked the first mile then jogged most of the rest slowly.  Did walk all the small hills so it was still a fartlek of sort but much more jogging than walking the last 3 miles.  Felt great!

7 am:  30 mins of lifting after run in the garage 

Warmup- mobility 

Light Back Squats 
5x10

Light Deadlifts 
5x10

4 Rounds
15sec calf raises
15sec hold up
15sec calf raises 
15sec hold up
30 sec recovery 

Headed up to Fairplay this afternoon to crash at the cabin so my drive to BV wasn't so long in the early AM on Friday.  Thanks GZ!   Did get to have happy hour drinks with my brother from another mother....






Friday:  

Came across this article this morning.  Think it applies to all sports, basically unless you want to sit on your ass all the time there is risk of injury in all activities.  Of course one could sneeze wrong as they were sitting on the couch watching Netflix and blow out your back so there is always risk in life.  Choose your risk...   https://morningchalkup.com/2022/09/22/opinion-is-crossfit-dangerous-the-endless-debate-rages-on/?nl=1

9 AM:  Not sure I would call this a rest day but spent the day in BV organizing aid station supplies for both of the 50K races this weekend.  Spent about 9 hours working my ass off picking up things that I should not have with my bad back.  Oh well.. got it done without hurting myself.  Drove up to the aid station that I am helping out with tomorrow at the halfway point east of BV in the hills and camped there so I would not be rushing to get there in the morning.  Photo below of sunset from camp.





Saturday: 

8am:  Up and at them at about 6am to watch sunrise (photo below) and start setting up the Spectator Aid Station on the West Line Winder 50K  which is about mile 16 of the 31 miles so half way.  FUN DAY!  One of the other volunteer's birthday was today so the aid station theme was of course the birthday.  Got back to BV about 3pm for a late lunch and watch the bands play for the 14ers Fest.









Sunday:

6am:  Camped at the start finish line of the Sawatch Ascent 50K last night getting up at 5:30am to set up the start/finish line and check in runners.  Spent all day setting up the finish line and cooking on the grill.  Spent almost 14 hours working today... was to wiped to drive home at 8pm that I chose to camp right there solo (everyone else drove home) in the back of the truck and drive home on Monday morning.  Fun ass day. Not a lot of photos today for I really did not leave the grill all day.  Cooked 160 hamburgers, 50 veggie burgers, and 7 packages of bacon.  Side note, this is the same start/finish for High Lonesome 100 which Caleb also puts on.











Total Weekly Numbers

Not the week I wanted but good with it.  Ran some and spent a glorious weekend in the mountains camping and being involved in races.  Helps with my motivation to get better and get back at it for sure.   Needed that weekend away.  16 weeks to Hurt.



Monday, September 19, 2022

Sept 12th- Sept 18th

 “Opportunity is missed by most people because it is dressed in overalls and looks like work.” - Thomas A. Edison


Monday:  

7:30am:  Walk 2.2miles in 36mins.  Morning walk around the hood.  Back is tighter today than it has been all weekend.  Little concerned.  Do have an appointment with a Spine Doctor this afternoon.

- Spine Doctor update-  No surgery as long as it keeps getting better but will most likely end up getting L5 fused to L4 when I am older, like 65-70 years old.  But if it is still bothering me in 3-4 months then fusion of the disc could be back on the table.  Can move forward with doing activies what I want but if it hurts then stop, basically listen to my body which is what I have been doing.  Still can't run but hopefully that will come soon.  Did put the cane away for good but will keep it just in case things go sideways again.

Tuesday:  

9 AM:  Walk 4.1 miles in 1:04.  Walk from my house to Paula's house to give her a few books that I am done with to read.  Back is tight today...  Okay when walking but gets tight sitting.

3 PM:  22mins and 6.4miles on the Airdyne while watching Edge of the Unknown.



3:30 PM: 36mins Lifting in the garage after the Airdyne followed by 15mins in the sauna

Warmup:  Airbike before this and 20 pushups

Dumbbell Bench Press : 
Sets
10 Dumbbell Bench Press | 95 lbs
10 Dumbbell Bench Press | 95 lbs
10 Dumbbell Bench Press | 95 lbs
10 Dumbbell Bench Press | 95 lbs
10 Dumbbell Bench Press | 95 lbs

Dumbbell Incline Press 
Sets
10 Dumbbell Incline Press | 25 lbs
10 Dumbbell Incline Press | 30 lbs
10 Dumbbell Incline Press | 30 lbs
10 Dumbbell Incline Press | 30 lbs
10 Dumbbell Incline Press | 30 lbs

Dumbbell Fly 
Sets
12 Dumbbell Flies | 20 lbs
12 Dumbbell Flies | 20 lbs
12 Dumbbell Flies | 20 lbs

Barbell Curl 
Sets
10 Barbell Curls | 47 lbs
10 Barbell Curls | 52 lbs
10 Barbell Curls | 52 lbs
10 Barbell Curls | 52 lbs

Alternating Dumbbell Hammer Curl : 
Sets
10 Alternating Dumbbell Hammer Curls | 20 lbs
10 Alternating Dumbbell Hammer Curls | 20 lbs
10 Alternating Dumbbell Hammer Curls | 20 lbs

Wednesday:  
 
7 AM:  Walk 3.2 miles in 50mins.  Easy morning walk around the hood.  Feeling great this morning.  PT right afterwards, thought I would get the walking done before the needling at PT.

3 PM: Airdyne 6.5 miles in 22mins.  Airdyne while watching the last episode of Jimmy Chin's show... being hunted by a polar bear, fuck that!

3:30 PM:  35mins lifting in the garage.  Back and Triceps.. kept it light, testing the back.

Warmup:  Airbike before hand.

Strict Pull-Ups
5x5

Double DB Incline Row
4 sets: 10 reps 

Single Arm Lat Pulldown
4 sets: 10 reps (each side)

Barbell Skull Crushers
4 sets: 10 reps 

Seated Tricep DB French Press
4 sets: 12 reps

4 PM: 1 mile walk after lifting....... not timed.  Wanted to go longer but started raining so bailed.

---- Starting PT exercises today.  Giddy up!


Thursday:

6 AM:  Walk 5 miles in 1:17...  Easy loop of the hood...  Was going to ride and do more this afternoon but the back was super sore, got busy with work and honestly a little depressed thinking my running days are over.  That is what keeps going through my head, getting fat and un-active again due to injury.  

Got a postcard from JT telling me to get better.  Really bummed I am not in the Springs this weekend doing the Pikes Peak Double due to my back.  Hit up Whistling Hare for Old Fashions and a football game in the evening with Paula to take my mind off of it.





Friday:  

9 AM:  4.2 mile walk in 1:06.  Easy lap around the hood... felt good.  Out late last night at a high school football game so walk was later than normal this morning.  Tired.... Going to try a real trail this weekend to see how the back does with real hills.

1 PM:  10.2miles biking.  Easy ride around the hood on the gravel bike on a combo of roads and crushed gravel trails.  First ride outside since the injury!  Mostly felt good, if I had to push the peddles hard for any reason, like a harder gear up a hill, I could feel my back for sure.  Mostly on the left side more than the right.  Still great to be outside riding!

2 PM: 30mins lifting in the garage.  

Crossover Symmetry hips

Light back squats 
5x5

Light Deadlifts
5x5

200m front rack sandbag walk

3 Rounds 
15sec calf raises 
15sec hold up
15sec calf raises 
15sec hold up
30sec recovery 


Saturday: 

7am:  45mins on the Airdyne bike.  Airdyne (Echo bike) at the gym this morning with others.  Just peddling while others are on Pikes... hate it.

8am: Lifting at the gym after the airdyne.

Shoulder Press
5x10

Seated Arnold Press
4x10

Standing DB Lateral Raise
4x10

PT exercises-  3 rounds

9am:  3.9mile walk in 1:01.  Walk from the house after getting home from the gym.  Super chill... tired after doing all of this back to back and was a lazy piece of shit the rest of the day.


Sunday:

8am:  3.2 miles w/ 1300ft of vert in 1:30.  Easy loop of Mount Santias with Paula and her friends. First time on trails since I got hurt.  Up the ridge and down the valley.  Had to use hiking poles and needed them towards the end.  Could really feel the left side.

Good work to all my friends that did Pikes this weekend!  This is the best I could do this weekend, summit of Sanitas. 



Total Weekly Numbers

I can live with this week.....  Hopefully it was not to much to quickly.  Guess we will find out here shortly.



Monday, September 12, 2022

Sept 5th- Sept 11th

“We cannot change anything until we accept it. Condemnation does not liberate, it oppresses.” - Carl Jung

- Trying really hard to accept this injury and do what needs to be done without sabotaging myself.  So damn easy to fall into a depressed state and try to eat/drink myself out of it.  Sigh... already gained 10lbs in just over a week.

Monday:  

Not much of anything but Netflix all day while others are slaying the high country this Labor Day.  Needless to say it was somewhat depressed all day/weekend and did not want to see anyone today.  At least my Netflix queue is coming down.  That is about the positive thing I can think of right now.


Tuesday:  

8:30 AM:  Follow up with my primary doctor from the ER visit on Thursday.  First time I have seen any doctor since the ER visit.  He thinks just rest, rest and more rest.  If I can follow this for a while (month or more) I could avoid surgery.  This is music to my ears but as we all know that is easier said than done, especially for me.  How much weight am I going to gain?  I am already up almost 10lbs since Thursday.

Do start PT tomorrow at Build PT with Dr. Caitlin who is the best PT I have ever seen, she got me over my calf issue just in time for Hardrock.  I also have an appointment next Monday with a spine doctor which will make the final call on surgery or not.


Wednesday:  
 
2 PM: First PT appointment today.  Today was all about trying to get muscles to let go and not be so tight.  Lots of needling in the back and hips along with massage.  Some what painful but to be honest today as been the best day I have had so far.  Today was the first day I was able to get out of bed without using the side table and cane to get up.  Progress is good and feel somewhat encouraged today.  That has not been the case for the last 5 days or so.  I have been drowning myself in sweets which is what I do when I get depressed.  Of course I hit up Sweet Cow right after the appointment since it is across the street.  At least it is only a 1 scooper.  Choose S'mores today.




5 PM:  Walk 0.7 miles in 20 mins.  Gotta restart somewhere.... PT told me today that it is time to start moving again slowly.  Walk with the cane just in case I needed it which I did the last quarter mile or so.  Funny how everyone disappears when one gets hurt.




Thursday:

7:30 AM:  Walk 0.7miles in 17:30.  Same walk as last night but 2:30 faster without trying.  Guess that is good but could be that I am more rested verses having the whole day behind me.  We will see what happens tonight.

4 PM:  Walk 1.4miles in 31mins.  Longer walk than I have been doing around the hood.  Back felt okay, still felt but not painful, just pressure.  Mostly felt in my right hip, most like due to over compensating.  Hopefully will work itself out.


Friday:  

7 AM: Walk 2.2 miles in 40mins.  Morning walk around the hood.  Felt great but did start getting achy in the back and hips so stopped instead of going more.  First time I have been under 20min miles, wasn't trying too.  Hell ya!! Progress!!!



1:30 PM:  5 miles on the Airdyne bike in the garage.  PT said to start stationary bike if I had one as long sitting does not hurt.  I have an Airdyne so that is what we will use and she was on board with that plan.  Started to feel my back at about 15mins in so stopped.  Prob from the arm action involved an Airdyne.  Love it.


3 PM:  Walk 1 mile in 19mins.  Afternoon walk....  feeling the back some after all the walking and the bike.  Of course I did not take pain meds today either.  Looking forward to a drink tonight and I don't want to mix it with the meds.

Did go out for happy hour today.... good to get out of the house for a bit.



Saturday: 

9am: Walked 4.1miles in 1:02.  Long treadmill session of walked.  Felt pretty damn good!  Raining out so hit the mill at Vasa.

10am: 15min sauna session at the gym right after the treadmill.  Sweating buckets.


Sunday:

8am: 11 miles in 37mins on the Airdyne in the garage.  Morning bike session while watching Jimmy Chin's new series on Disney+... so damn good!   Bike sessions fire up the back more than the walks.  Could feel it afterwards.  Guessing from the arm action.




1pm:   Walk 4.75miles in 1:11.  Afternoon walk around the hood.  First time I did not take my cane just in case I needed it.  Getting stronger for sure.  Spent the rest of the day watching the first weekend of the NFL of course.


Total Weekly Numbers

Not an ideal week but at least movement is coming back.












Tuesday, September 6, 2022

Aug 29th- Sept 4th

“The best way out is always through.” - Robert Frost

 This quote hit me hard as I was finishing up last weeks post ending with how I am struggling to run right now.  Seemed appropriate.

Monday:  

9:15 AM: 1 hour at Crossfit.

Warmup:  Airbike, mobility and drills

30 RFT: *Time Caps : 30 mins | Rx'd
30 rounds of:
5 Wall Balls, 20 lbs
3 Assisted Handstand Push-ups
1 Power Clean, 70% 1RM | 145 lbs
*Time Cap, 30 mins

--- This one smoked the shoulders.

2 PM:  3.1 miles averaging 8:20pace.  Easy loop around the hood just to move some today.  Supposed to be a rest day but wanted to move some since I did not run on Saturday.

3 PM:  46 mins Mayham Lifting in the garage.  Upper Body Posterior (Back & Triceps) 

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

Strict Pull-Ups with a weight vest on
5 sets: 4 reps

Double DB Standing Bent Over Row
4 sets: 10 reps 

Lat Pulldowns
4 sets: 10 reps with Tempo

Seated Straight Bar Row
4 sets: 10 reps

Bent Over Banded Tricep Extension
4 sets: 10 reps 

Single Arm DB Skull Crusher
4 sets: 12 reps

--10 mins in the home Sauna afterwards....  


Tuesday:  

7 AM:  8.5miles w/ 600ft averaging 8:15pace.   Easy loop starting at Flatiron Vista- Dowdy Draw- Community Ditch- Marshall Mesa- Greenbelt back to Flatiron.  Great loop and really enjoyed it.  Felt pretty good and relaxed today but fuck do I tighten up after runs for the rest of the day.  Takes me about 20 yards of hardly walking to loosen up.


4 PM: 1 hour at Crossfit.

Warmup:  Airbike, mobility and drills

5 RFT:  10 mins 29 secs | Rx'd
5 rounds of:
Dumbbell Front Rack Lunge, 50 ft | 40 lbs
20 Pull-ups
Cashout:
4x1 min planks w/ 30sec recoveries

Wednesday:  
 
9 AM:  Plan: 2-3 miles easy, 6 x 2 min fast/2 min easy, 2-3 miles easy. - 9 miles w/500ft of vert averaging 7:25pace.  Workout day!!!  Some what excited for this is the first time since HR that workout day seemed productive for me.  Reading an Arthur Lydiard book right now and he is always saying "Train, don't strain" through out the book.  Took that thought into the workout with me repeating it in my head and seemed to work.  Intervals done around 6min pace and did not feel like I was pushing today like I have been.  Done on a combo of Standley Lake and Westminster Hills trails across the street from me.



2 PM:
43mins 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: 4 reps

Barbell Incline Bench Press
4 sets: 10 reps

D-Ball Bench Press
4 sets: 15-20 Reps

Single DB Double Head Curl
4 sets: 10 reps 

Standing Barbell Curl
4 sets: 10 reps 

4 PM: 1 hour at CrossFit.  

Warmup: Airbike, jump rope, mobility and drills

4 RFT: 12 mins 42 secs | Rx'd
4 rounds of:
Sandbag Carry, 100 m | 55 lbs
25 Sandbag Squats | 55 lbs
70 Double Unders




Thursday:

9 AM: 7.1 miles averaging 8:30pace.  Super chill out and back on the Dirty Bizmark Loop from the Coalton Trailhead.  Legs are super heavy today so made it a point to keep it super easy.  All the squats with the sandbag yesterday did me in today.

4 PM: Soooo... went to Crossfit where they were doing Deadlifts followed by a WOD.  Well I as tired and feeling weak so I skipped the Deadlifts but jumped into the WOD.   The WOD was as followed:

3 Rounds
15 pushups
20 box jumps
250m row

- on the 11th box jump I collapsed and my legs would not respond.  After getting peeled off the floor I went straight to the ER in Louisville where an MRI showed I slipped a disc in my lower back.  Good times!



Friday thru Sunday  

Not much of anything but catching up on all the movies I have been wanting to see all weekend.  Really the only time I left the couch or bed was to go see GZ play on Saturday evening with Paula and Rey at Front Range Brewing.  Of course I got a cane to catch myself when my legs fail.... never thought I would have a cane before the age of 50...  sigh...







Total Weekly Numbers

Not much to report since I have been sitting on the couch or in bed since Thursday evening.



Total Monthly Numbers

Not the best of months but okay.  Could have used some more biking and running but finally starting to think that I am on a uptick after Wednesday's workout.  First one since Hardrock that felt somewhat normal.  Guess we will see.



Monday, August 29, 2022

Aug 22nd- Aug 28th

 

“You always pass failure on your way to success.” - Mickey Rooney

 

Monday:  

9:15 AM:  1 hour at Crossfit.  Went later today due to sleeping 11 hours last night after only having 2.5 hours since Saturday at 3am when I got up for Leadville.  So damn tired still today.

Warmup:  Airbike, mobility and drills.


FT: 13 mins 28 secs | Rx'd
50 Dumbbell Snatches, 30% 1RM | 35 lbs
40 Wall Balls, 20 lbs
30 Burpee Pull-ups
40 Wall Balls, 20 lbs
50 Dumbbell Snatches, 30% 1RM | 35 lbs

3 PM:  Walk 2.9 miles in 45 mins.Easy afternoon walk around the neighborhood.  What a damn perfect day out there!

Got these over the weekend from Don's mother-in-law who custom framed them for me.  SO THANKFUL!!!!!




Tuesday:  

7:30 AM: 1 hour lifting in the garage.  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: 5 reps

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

Alt. DB Incline Bench + Double DB Incline Bench
4 sets: 5 Alternating + 5 Double

Incline Bench DB Chest Fly
4 sets: 12 reps

DB Preacher Curl
4 sets: 10 reps

Incline Dumbbell Hammer Curls
4 sets: 10 reps

10 AM: 8 miles averaging 7:45pace.  From the house around the neighborhood on a combo of crush gravel trails and road.  Stopped midway at Paula's house to say hi for a min.  Felt great today!

4 PM: 1 hour at Crossfit... this one hurt

Warmup:  Airbike, mobility and drills

 ----18 mins 20 secs | (5 mins 49 secs), (6 mins 7 secs), and (6 mins 24 secs) | Rx'd
3 rounds, each round for time, of:
Every 10 mins
15 Assault Bike Calories
12 Burpee Box Get Overs, 48 in
15 Assault Bike Calories
9 Burpee Box Get Overs, 48 in
15 Assault Bike Calories
6 Burpee Box Get Overs, 48 in
Resting 0 secs between each round.

 

Wednesday:  
 
5 AM:  Hike 8.8 miles w/ 2700ft of vert.  Took the day off work and did an easy hike up to Chasm Lake with Paula.  We were planning on going to summit Longs but her body was not up for it so changed plans and went to Chasm instead.  Great morning hiking around and her first time being on Longs.

 



Thursday:

6:45 AM: 1 hour of Crossfit.

Warmup: Run, airbike, mobility and drills

FT:  8 mins 31 secs | Rx'd
Sandbag Run, 200 m | 75 lbs
2 Rope Climbs
20 Double Kettlebell Clean & Jerks, 35% 1RM | 26 lbs
Sandbag Run, 200 m | 75 lbs
2 Rope Climbs
15 Double Kettlebell Clean & Jerks, 35% 1RM | 26 lbs
Sandbag Run, 200 m | 75 lbs
2 Rope Climbs
10 Double Kettlebell Clean & Jerks, 35% 1RM | 26 lbs

3 PM: 8.3 miles averaging 8:15pace.  Easy cruise around the hood.  Combo of Westminster Hills trails, Big Dry Creek trail, and roads making a big loop.  Rain on me most of the time.  LOL... Felt sluggish today.


Friday:  

7 AM:  1 hour at Crossfit

Warmup:  Airbike, mobility and drills


Push Press : 1 Rep Max : 160 lbs | 160 lbs | Rx'd 5 lbs
Sets
1 Push Press | 160 lbs


AMRAP 10 mins: 10 rounds + 8 Push-ups + 4 Toes-to-bars | 172 reps | Rx'd
10:00 AMRAP:
8 Push-ups
8 Toes-to-bars

1 PM: 4 miles averaging 8:07pace.  Easy miles around work in Louisville on Coal Creek trail while IT was configuring my new work PC for me.  Something else to do besides sit there and wait.  Felt out of sync on this run if that makes sense?  Like I was forcing it a little bit.


Saturday:

9 AM:  1 hour at Crossfit.

Warmup: Running, mobility and drills

Partner workout with Nick switching rounds.
AMRAP 24 mins: 19 rounds + 7 Box Jumps + 3 Kettlebell Swings | 409 reps
24:00 AMRAP:
7 Box Jumps, 32 in
14 Kettlebell Swings, 62 lbs

3 PM: 3 mile walk around the hood.  Easy walk around the hood.  Had no motivation to run today and super achy today for whatever reason.  Just got out for a nice walk instead.  Really lacking motivation.


Sunday:

7:30 AM:  11.5miles w/ 2400ft of vert averaging 11:20pace.  Easy long run up Bear Canyon to the top of Green Mountain and back.  Love this route.  Took an easy and was wiped at the end.  Not sure if I have lost a lot of fitness or if this is all from whatever else is going on.  Anyways good to be back on trails for a change.  Did get a pair of Hoka Tectons on Friday and wore them today thinking the extra cushioning would do me good.  May be using these until the new Speedlands come out in Nov.

 




Total Weekly Numbers

Not the week I wanted at all.  Missed a bunch of running and never touched the bike.  Sigh.... anyways pulled the plug on doing the Grand Traverse next weekend. The body is just not up for it and I don't want to put myself farther back.