Monday, February 6, 2023

Jan 30th- Feb 5th

“I can't change the direction of the wind, but I can adjust my sails to always reach my destination.” - Jimmy Dean

Monday:  

9 am:  1:20 at the gym

Warmup: Rowing, mobility and drills

5x AMRAP 3 mins: 15.889 rounds | Rx'd
5x 3:00 AMRAP:
3 Overhead Squats, 60% 1RM | 75 lbs
6 Toes-to-bars
9 Box Jumps, 24 in
Resting 1 min between each AMRAP.

Wendler Front Squat: Week 1 : 2180 lbs | 115 lbs, 135 lbs, and 155 lbs | Rx'd 180 lbs
Sets
5 Front Squats, 65% 1RM | 115 lbs
5 Front Squats, 75% 1RM | 135 lbs
5 Front Squats, 85% 1RM | 6 reps, 155 lbs

Front Rack Lunge : 5x10 : 3250 lbs | 65 lbs, 65 lbs, 65 lbs, 65 lbs, and 65 lbs | Rx'd
Sets
10 Front Rack Lunges | 65 lbs
10 Front Rack Lunges | 65 lbs
10 Front Rack Lunges | 65 lbs
10 Front Rack Lunges | 65 lbs
10 Front Rack Lunges | 65 lbs

---  Got another postcard in the mail today from JT...  Good one.  Will do 30-40mins in the sauna this evening.



Tuesday:  
7 am:  4 miles w/ 2000ft of vert in just over an hour.  2 easy before work laps at Eldora.. super damn cold this morning.  Was 1 degrees out there with gust up to 20mph when I started.  Surprised myself getting out there and honestly I had to many layers on and soak right through them making me cold due to being wet from sweat.  One of the reasons I only did 2 laps instead of 3 and also because of work.




9:30 am:  1 hour at the gym
Warmup: Rowing, mobility and drills

AMRAP 12 mins: 6 rounds + 6 Dumbbell Snatches | 186 reps
12:00 AMRAP:
24 Dumbbell Snatches, 50 lbs
6 Burpee Pull-ups

-- that got a little rough.

2 pm:   4 miles averaging 7:50pace.  Easy jog around the hood from the house.  Thought I would get out between meetings since I skied less than I wanted this morning to make up for it.  

-- Came back from this jog to my phone blowing up from this Bronco's news.. yes I am a huge Bronco's fan if you did not already know that.

4 pm: 21 mins doing Jeff's Tough 21, v1 variation. Do these 7 exercises for 3 sets: https://youtu.be/JTf1Ro6FzeQ
This video is for following along, 45 sec work, 15 sec rest x 7 exercises

--35 mins in the sauna right afterwards.

Wednesday:

NOTE:  Weight check-  168.8 lbs w/ 9.3% bodyfat... down almost 4lbs in a week... WTF... I was not expecting that drop from last week.  Finally in the 160's where I want to be and there is still 2 more weeks in this clean eating challenge.  Down 10lbs in 4 weeks so far.  Hopefully todays weigh in was not just a fluke.

9 am:  8 miles averaging 7:25pace.  Easy cruise by the gym so I could hit the gym afterwards.  Way over dressed today, was soaked when I got done.  So nice that the weather turned back to normal temps and sunshine.

10:30 am:  1 hour at the gym

Warmup: Airbike, mobility and drills

Front Squat : 3-3-3-3-3 : 2460 lbs
Sets
3 Front Squats | 155 lbs
3 Front Squats | 165 lbs
3 Front Squats | 165 lbs
3 Front Squats | 165 lbs
3 Front Squats | 170 lbs

FT: Burpees Every Minute On The Minutes and Assault Bike Calories : 7 mins 43 secs | Rx'd
5 Burpees Every Minute On The Minutes
100 Assault Bike Calories

--- that second part SUCKED.... I was on the floor unable to walk for a few mins, legs were shot.




4 pm:  40mins In the garage gym

GIDDYUP 12:
How to: https://youtu.be/zpEJX7e9Eqs
Complete in any order or break up throughout the day

Legs (30 reps or 15 per side):
Air squats
Side Lunges w/ arms overhead
Forward knees-over-toes deep lunge w/ reach overhead
Step back lunge w/ high knee hold (squeeze glute for a count)
Rocking calf raises w/ ankle - metatarsal touch (ankles never come apart!)

Core (30 reps or 15 per side):
Oblique press
Hollow rock leg raises
Bird dog planks
Glute-bridge heel raises
Bicycles

Upper Body:
40 to 60 Push-ups
20 to 30 Pull-ups

Wendler Bench Press: Week 1 : 2950 lbs 
Sets
5 Bench Press, 65% 1RM | 135 lbs
5 Bench Press, 75% 1RM | 145 lbs
5 Bench Press, 85% 1RM | 10 reps, 155 lbs

Dumbbell Bench Press : 5x10 at 50% 1RM : Completed 
Sets
10 Dumbbell Bench Press, 50% 1RM | 100 lbs
10 Dumbbell Bench Press, 50% 1RM | 100 lbs
10 Dumbbell Bench Press, 50% 1RM | 100 lbs
10 Dumbbell Bench Press, 50% 1RM | 100 lbs
10 Dumbbell Bench Press, 50% 1RM | 100 lbs

Thursday:

Had plans to do early morning uphill ski at Eldora this morning then work all day from up there doing a lap or two throughout the day but shitty sleep last night (being awake from 1-3am) had me over sleep this morning to get up there in time.  Next Thursday hopefully.

9 am:  6.2 miles averaging 7:45pace.  Easy jog up and down Simms from the house.  Really the only hills close to the house.  LOL...  Feeling good

3:30 pm:  Bike 16.5 miles w/ 1100ft of vert. Easy spin out to HWY 93 and back from the house in between meetings this afternoon.  Just trying to fit it all in before it gets dark.  I am not riding roads when it is dark out and trails are still a mess right now.  Will be doing another 30mins in the sauna this evening.

Friday:

8:30 am:  17.6 miles w/ 3100ft of vert averaging 9 min miles.  Took the morning off work and did an easy run up Sunshine Canyon towards Gold Hill and back.  Third week in a row I have done my long run up and down the canyon, I still have not made it to Gold Hill yet.  Turned around about a half mile before the town.  Next week I should finally be running long enough to make to town.  I hurt after this one, legs are shot, think from the downhill back to Boulder.





3 pm:  38mins in the garage gym  Strength - Giddyup Circuit 2.0

How to: https://youtu.be/XV5ypk19jZg

Core (30 reps or 15 per side):
Crunches
Oblique press
Hollow rock leg raises
Side Crunches (elbow to leg lift)
Glute-bridge clams (optional w/ band)
Curl crunch
Russian twists
Bicycles
Bent knee side planks
Planks 2 min

Legs (30 reps or 15 per side):
Air squats
Side Lunges w/ arms overhead
Bulgarian split squat
Runner arabesque w/ high knee hold
Step back lunge w/ high knee hold
Figure 4 squat
Calf raises on a step
Wall sit 2 min

Upper body (minimum 5 sets, up to 10 sets if you're feelin' saucy!):
10 push-ups / 5 pull-ups


Saturday: 

7:30 am:  7.2 miles averaging 8min pace.  Easy cruise around the Tech Center in Louisville on the roads.  Tired today from yesterday's run up to Gold Hill, took me about 3 miles before I started to cruise without any real effort.  Followed with 15mins of stretching and rolling before hitting the gym.

9 am:  1 hour at the gym

Warmup: Rowing, mobility and drills

120-90-60: Partner Wods,  31 mins 8 secs | Rx'd
120-90-60 reps of:
Partner Wod
Row Calorie
Wall Ball, 20 lbs
Push-up

Partner with Charlie 

Sunday:

10 am:   6.4 miles averaging 6:35pace.  Old Man Winter 10K... Fun run!!!  Did not warm up or anything and used the first mile to mile and half as my warmup since I really did not care about my time due to the ice and mud on the course.  Ran it as a progression run with every mile faster.  



11:30 am:  Bike 31.5 miles w/ 1600ft of vert in 2:10.  Old Man Winter 50K gravel... Right after the 10K run as part of the combo race.  SO MUCH FUN!!!  Rode the first 10ish miles with Paula then took off on my own.  Felt pretty damn strong considering I am no where near being in any sort of bike shape.  This may become a yearly thing going forward.








Total Weekly Numbers

Another solid week!  Biggest bummer of the week was that I could not make Thursday a ski day but I did replace the ski with a run and bike so it is all good.  3 weeks in a row where my total time has been above 19 hours across all things that I track.  Love that trend.. ;o)



Wednesday, February 1, 2023

January Monthly Recap

 “To be is to do.” - Immanuel Kant

Love this quote... getting back to doing it.... solid month overall and back is holding up nicely.  There was 1 or 2 workouts at the gym that I ended early this month because I could feel a tug in the back so I stopped verses pushing through....  As my new mantra goes, "No Steps Backwards"....


Also finished 4 books this month so way ahead of schedule of 2 books a month for the year.  Getting head because I don't read as much in the summer when the weather is better.

Another thing I just realized, I also did 4 races this month.  3 running and 1 skimo... solid month for sure.

Sunday, January 29, 2023

Jan 23rd- Jan 29th

“Happiness is good health and a bad memory.” - Ingrid Bergman

Monday:  


9 am:  7.1 miles w/ 1500ft of vert averaging 11 min miles.  Easy jog/walk from Fowler Trailhead up Rattlesnake Gulch in Eldo State Park and back.  Been a bit since I have been up there.  Snow packed and some ice.  Was snowing as well.  Just a nice chill jog this morning.... 






3 pm:  55 mins in the garage gym doing this below followed by 40mins in the sauna
Tough 21 3.0

Tough 21, v3 variation. Do these 7 exercises for 3 sets: https://youtu.be/M3ivzTwDfKc
This video is for following along, 45 sec work, 15 sec rest x 7 exercises

Deload Back Squat : Completed | 155 lbs, 165 lbs, and 175 lbs | Rx'd
Sets
5 Back Squats, 40% 1RM | 155 lbs
5 Back Squats, 50% 1RM | 165 lbs
5 Back Squats, 60% 1RM | 175 lbs

GHD Hip Extensions : 3x15 : Completed | Rx'd
Sets
15 GHD Hip Extensions
15 GHD Hip Extensions
15 GHD Hip Extensions

Barbell Curl 10-10-10-10 : 2080 lbs | 52 lbs, 52 lbs, 52 lbs, and 52 lbs | Rx'd 200 lbs
Sets
10 Barbell Curls | 52 lbs
10 Barbell Curls | 52 lbs
10 Barbell Curls | 52 lbs
10 Barbell Curls | 52 lbs

Russian Twist : 20-20-20 : 1500 lbs | 25 lbs, 25 lbs, and 25 lbs | Rx'd 0 lbs
Sets
20 Russian Twists | 25 lbs
20 Russian Twists | 25 lbs
20 Russian Twists | 25 lbs

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

Tuesday:  
7 am:  Skimo 5.7 miles w/ 3000ft of vert in 2 hours.  3 easy uphill laps at Eldora this morning with RBA... Wanted to do more and should have but did not want to take the whole day off, just the morning.  Maybe next week.





4 pm:  1 hour at the gym.
Warmup: Airbike, mobility and drills

FT: Clean & Jerks, Assault Bike Calories, Clean & Jerks, and 16 more : 13 mins 8 secs | Rx'd
10 Clean & Jerks, 55% 1RM | 115 lbs
10 Assault Bike Calories
9 Clean & Jerks, 55% 1RM | 115 lbs
10 Assault Bike Calories
8 Clean & Jerks, 55% 1RM | 115 lbs
10 Assault Bike Calories
7 Clean & Jerks, 55% 1RM | 115 lbs
10 Assault Bike Calories
6 Clean & Jerks, 55% 1RM | 115 lbs
10 Assault Bike Calories
5 Clean & Jerks, 55% 1RM | 115 lbs
10 Assault Bike Calories
4 Clean & Jerks, 55% 1RM | 115 lbs
10 Assault Bike Calories
3 Clean & Jerks, 55% 1RM | 115 lbs
10 Assault Bike Calories
2 Clean & Jerks, 55% 1RM | 115 lbs
10 Assault Bike Calories
1 Clean & Jerk, 55% 1RM | 115 lbs
  

Wednesday:

NOTE:  Weight check-  172.4 lbs w/ 10.4% bodyfat... down another pound from last week so that is a win.  Was honestly expecting more but not surprising with the amount of pistachios I have been eating this week.  That needs to stop.  Getting closer to the 160s which is the goal.

9 am: 1 hour at the gym
Warmup: Rowing, mobility and drills

FT: 10 mins 14 secs | Rx'd
36 Dumbbell Thrusters, 30% 1RM | 25 lbs
36 Dumbbell Step-ups, 24 in | 25 lbs
10 Shuttle Run, 10 ms
24 Dumbbell Thrusters, 30% 1RM | 25 lbs
24 Dumbbell Step-ups, 24 in | 25 lbs
10 Shuttle Run, 10 ms
12 Dumbbell Thrusters, 30% 1RM | 25 lbs
12 Dumbbell Step-ups, 24 in | 25 lbs
10 Shuttle Run, 10 ms

Shoulder Press : 5 @ 40%, 5 @ 50%, 5 @ 60% : Completed | 95 lbs, 100 lbs, and 105 lbs | Rx'd
Sets
5 Shoulder Press, 40% 1RM | 95 lbs
5 Shoulder Press, 50% 1RM | 100 lbs
5 Shoulder Press, 60% 1RM | 105 lbs

2:30 pm:  7.6 miles w/ 600ft of vert averaging 8:05pace.  Coalton Trailhead out on the Dirty Biz trails to Superior then back on the roads to stay out of the mud.  I had enough on the way out.  Felt good today.



4:30 pm:  20mins lifting in the garage followed by 30 mins in the sauna.

How to: https://youtu.be/zpEJX7e9Eqs

Legs (30 reps or 15 per side):
Air squats
Side Lunges w/ arms overhead
Forward knees-over-toes deep lunge w/ reach overhead
Step back lunge w/ high knee hold (squeeze glute for a count)
Rocking calf raises w/ ankle - metatarsal touch (ankles never come apart!)

Core (30 reps or 15 per side):
Oblique press
Hollow rock leg raises
Bird dog planks
Glute-bridge heel raises
Bicycles

Upper Body:
40 to 60 Push-ups (Goal is 60, less if your not good at them yet)
20 to 30 Pull-ups (or substitute chair dips if you don't have pull-up bar)

Thursday:

9 am:  7.8 miles averaging 7:45pace.  Easy hour around the Louisville Tech Center just chilling... 6x20sec strides as well at the end.  Felt really good today and was great that the sun was out for a change.

10:30 am:  1 hour at the gym

Warmup: Rowing, mobility and drills

Deadlift : 5-5-5-5-5 : 5625 lbs | 225 lbs, 225 lbs, 225 lbs, 225 lbs, and 225 lbs | Rx'd -1875 lbs
Sets
5 Deadlifts | 225 lbs
5 Deadlifts | 225 lbs
5 Deadlifts | 225 lbs
5 Deadlifts | 225 lbs
5 Deadlifts | 225 lbs

4 RF-ME / 1 min Stations: Kettlebell Swings and Box Jumps : 95 reps | 47, 48, 0, and 0 reps | Rx'd
4 rounds, 1 min per station:
Kettlebell Swing, 53 lbs
Box Jump, 24 in
Rest 1 min

--bailed after round 2 due to feeling the lower back and did not want to risk anything.  Being careful


Friday:

7 am:  Uphill ski.  6 miles w/ 3000ft of vert in 1:47ish.  3 uphill laps at Eldora... Windy as fuck this morning so made it a little bit more challenging.  Love watching the sunrise from the top of the first lap.




10:30 am:  1 hour at the gym.

Warmup: Rowing, mobility and drills

Tabata This! : reps | | Rx'd
Tabata Row (calories)
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata AbMat Sit-up


Saturday: 

9 am:  15.25 miles w/ 2900ft of vert in 2:40.  Easy out and back on Sunshine Canyon with RBA.  Tired legs today but all good.  Been a solid week so far.  Not looking forward to the cold temps tomorrow.   Most likely no bike ride like I had planned.




Sunday:

8 am:   10 miles averaging 8min miles.  Easy cruise on the treadmill at Vasa due to the temps outside being below 0...  Just over it today.

10 am:  44 mins lifting right after the jog at Vasa.  Hit all the leg and core machines for 4 sets of 10-12 each.  Followed with 22mins in the sauna.

Total Weekly Numbers

Solid week this week.... Just did not get on the bike like I wanted.  I have been doing that on Sunday's and that was not going to happen today with the -5 degree wind chill outside. Looks like weather will be great next weekend for Old Man Winter.. should be fun.



Sunday, January 22, 2023

Jan 16th- Jan 22nd

“Do what you can, with what you have, where you are.” - Theodore Roosevelt





Monday:  

-- Got home late last night and of course I could not sleep right away.  Finally fell asleep around midnight which meant I slept in until 8am this morning.  Late for me.  Just did not get a lot of sleep the past few days so it was much needed.  Rest day from running today but may hit the gym some.

10:30 am:  1 hour at the gym.

Warmup:  Rowing, mobility and some drills

4 RFT: Walking Lunges and AbMat Sit-ups : 16 mins 39 secs | Rx'd
4 rounds of:
Walking Lunge, 100 m
50 AbMat Sit-ups

Spent the rest of the hour doing PT and mobility work.

4 pm:  Jeff Browning's Tough 21 workout in the garage...  https://youtu.be/JTf1Ro6FzeQ  followed by 35 mins in the sauna.

Tuesday:  
9 am:  6.35 miles averaging 7:55 pace.  Easy out and back on the Dirty Biz loop from the Coalton Trailhead.  Super chill and took about mile and half to get warmed up and feeling normal.

2 pm:  45 mins Lifting in the garage.

Warmup:  Airbike, mobility and light squats

Wendler Back Squat: 2440 lbs 
Sets
5 Back Squats, 75% 1RM | 155 lbs
3 Back Squats, 85% 1RM | 175 lbs
1 Back Squat, 95% 1RM | 6 reps, 190 lbs

4 RFQ: Pistol (Right Leg)s and Pistol (Left Leg)s : used rings for balance
4 rounds of:
10 Pistol (Right Leg)s 
10 Pistol (Left Leg)s 

GHD Hip Extensions : 3x15 
Sets
15 GHD Hip Extensions
15 GHD Hip Extensions
15 GHD Hip Extensions

Russian Twist : 20-20-20 :
Sets
20 Russian Twists | 25 lbs
20 Russian Twists | 25 lbs
20 Russian Twists | 25 lbs

--followed with 30mins in the sauna.
  

Wednesday:

NOTE:  Weight check-  173.6lbs with 10.7% body fat.  Down another pound which I’ll take with the travel the past week. Was expecting to gain a little so that was a surprised this morning.



8:45 am:  1:30 in the gym.
Warmup: Rowing and mobility

Wendler Shoulder Press: Week 3 : 1670 lbs
Sets
5 Shoulder Press, 75% 1RM | 100 lbs
3 Shoulder Press, 85% 1RM | 110 lbs
1 Shoulder Press, 95% 1RM | 7 reps, 120 lbs

DB press : 4x10 : Completed | Rx'd

FT: Rope Climbs and Overhead Squats : 14 mins 21 secs | Not Rx'd
5 Rope Climbs
35 Overhead Squats, 40% 1RM | 75 lbs
4 Rope Climbs
28 Overhead Squats, 40% 1RM | 75 lbs
3 Rope Climbs
21 Overhead Squats, 40% 1RM | 75 lbs
2 Rope Climbs
14 Overhead Squats, 40% 1RM | 75 lbs
1 Rope Climb
7 Overhead Squats, 40% 1RM | 75 lbs

-Then-

Giddyup 12 Circuit

Legs (30 reps or 15 per side):
Air squats
Side Lunges w/ arms overhead
Forward knees-over-toes deep lunge w/ reach overhead
Rocking calf raises w/ ankle - metatarsal touch (ankles never come apart!)

Core (30 reps or 15 per side):
Oblique press
Hollow rock leg raises
Bird dog planks
Glute-bridge heel raises
Bicycles

Upper Body:
40 to 60 Push-ups 
20 to 30 Pull-ups 


2:30 pm:  7.9 miles averaging 7:45 pace.  Easy jog on the mill due the blizzard outside.  Did not want to risk a fall so stayed inside. Did do 5x30sec in the middle of the run at sub 6 pace to blow out the carbon.


Thursday:

9:30 am:  1 hour at the gym.

Warmup: Airbike, mobility and drills.

AMRAP 12 mins: 166 reps
12:00 AMRAP:
max rep Dumbbell Hang Squat Cleans, 35% 1RM, 1 min | 30 lbs
max rep Burpees, 1 min
max rep Toes-to-bars, 1 min
max rep Dumbbell Hang Squat Cleans, 35% 1RM, 2 mins | 30 lbs
max rep Burpees, 2 mins
max rep Toes-to-bars, 2 mins
max rep Dumbbell Hang Squat Cleans, 35% 1RM, 1 min | 30 lbs
max rep Burpees, 1 min
max rep Toes-to-bars, 1 min

2 pm:  7.3miles w/ 700ft of vert averaging 8:15pace.  Easy cruise up and down McCaslin on the section with the most hills to get in some vert. Bike lane was clear of ice and snow which was nice. Legs are full of lead today.  Followed with 30mins in the sauna once I got home.



Friday:

7 am:  Skimo 4 miles w/ 2000ft of vert.  2 laps at Eldora before work.  Need to keep doing this 1-2 times a week.  So fun.




10:30 am:  1 hour at the gym

Warmup: Rowing, mobility and drills

Weighted Pull-up :  615 lbs
Sets
3 Pull Up (Weighted)s | 41 lbs
3 Pull Up (Weighted)s | 41 lbs
3 Pull Up (Weighted)s | 41 lbs
3 Pull Up (Weighted)s | 41 lbs
3 Pull Up (Weighted)s | 41 lbs

Then

21-15-9: Pull-ups and Dumbbell Push Press : 3 mins 19 secs | Rx'd
21-15-9 reps of:
Pull-up
Dumbbell Push Press, 40% 1RM | 35 lbs

3 pm:  42 mins in the garage gym followed by 30mins in the sauna

Giddyup Circuit 2.0


Core (30 reps or 15 per side):
Crunches
Oblique press
Hollow rock leg raises
Side Crunches (elbow to leg lift)
Glute-bridge clams (optional w/ band)
Curl crunch
Russian twists
Bicycles
Bent knee side planks
Planks 2 min

Legs (30 reps or 15 per side):
Air squats
Side Lunges w/ arms overhead
Bulgarian split squat
Runner arabesque w/ high knee hold
Step back lunge w/ high knee hold
Figure 4 squat
Calf raises on a step
Wall sit 2 min

Upper body (minimum 5 sets, up to 10 sets if you're feelin' saucy!):
10 push-ups / 5 pull-ups
(Or as many as you can do of each)


Saturday: 

9 am:  1 hour at the gym... hit up the gym while waiting for it to warm up some this morning. 10 degrees out there.

Warmup: Airbike, mobility and drills.

6 RFT:  17 mins 42 secs | Rx'd
6 rounds of:
40 Double Unders
20 Wall Balls, 20 lbs
20 Box Jump Overs, 24 in

--- that one was rougher than it looks... 

11 AM: 13 miles w/ 2500ft of vert averaging 10 min miles.  Started at Mt Santias trailhead and ran an out and back up Sunshine Canyon to just under the 8,000ft level.  Man I had no power on the uphill and walked more than I would have liked.  Gym took more out of my legs this morning than I thought.  All good though..






Sunday:

10 am:   22 mile ride w/ 1900ft of vert in about 2:30 with Paula.  Old Man Winter training ride from Golden around the Lakewood area.  More climbing than expected which I need.  Felt pretty damn good on this ride, lots of stops waiting for the group to come back together.  Pretty tired afterwards so moved the run that was for today to tomorrow.




Total Weekly Numbers

Solid damn week this week... need more running but did put in the time overall.  I feel like the fitness is finally starting to come back and my left leg is not aching all the damn time which has been a trend since last fall from the back injury.



Monday, January 16, 2023

Jan 9th- Jan 15th

“If the highest aim of a captain were to preserve his ship, he would keep it in port forever.” - Thomas Aquinas

Monday:  

6:45 am:  1 hour at the gym.

Warmup: Airbike, mobility

Bench Press : 3 Rep Max : Rx'd
Sets
3 Bench Press | 185 lbs

FT: Assault Bikes, Push-ups, and Burpees : 7 mins 23 secs | Rx'd
60 Assault Bikes
50 Push-ups
40 Burpees

2 pm:  7.7 miles averaging 7:50pace.  Easy hood cruise from the house.  Easy hour with 5x15sec pickups in the middle.  Finally a nice day out there!

4 pm:  Tough 21 workout in the garage... wondering what it is you can see it here.   https://youtu.be/JTf1Ro6FzeQ

--- so I put in for the Leadville 100 MTB not really thinking it was only 4 weeks after Hardrock.  Bummed that I did not get in but at the same time I am relieved as well if that makes sense.

Tuesday:  
7 am:  4.5 miles w/ 2200ft of vert of Skimo and then after the race just skied downhill the rest of the morning getting in 12 more runs.  Great morning at ABasin!!!!  Need to take more photos but it was to cold out and the weather was shit.  

  

Wednesday:

NOTE:  Weight check-  174.2lbs.... huge improvement since I cleaned up my diet on Saturday.  Down 4 pounds... bet it mostly inflammation disappearing.

6:30 am:  1:10 at the gym

Warmup: Rowing, mobility and drills


AMRAP 15 mins 6 rounds + 7 GHD Sit-ups | Rx'd

15 mins:
75 Row Calories
then in the remaining time, AMRAP of:
12 GHD Sit-ups
2 Power Snatches, 65% 1RM | 75 lbs
12 GHD Sit-ups
4 Power Snatches, 65% 1RM | 75 lbs
12 GHD Sit-ups
6 Power Snatches, 65% 1RM | 75 lbs
12 GHD Sit-ups
8 Power Snatches, 65% 1RM | 75 lbs
12 GHD Sit-ups
10 Power Snatches, 65% 1RM | 75 lbs
12 GHD Sit-ups
12 Power Snatches, 65% 1RM | 75 lbs
12 GHD Sit-ups
14 Power Snatches, 65% 1RM |  lbs

2 pm: 6.1 miles averaging 8:10 pace.  Easy cruise around the hood.  Kept it really chill with the races this weekend.

3:30 pm:  Jeff Browning's Tough 21 workout in the garage...  https://youtu.be/JTf1Ro6FzeQ  followed by 30mins in the sauna.

Thursday:

--Finished book number 2 of 2023, Greenlights this morning before heading to the gym.  Very good book, I was surprised.

6:30 am:  1 hour at the gym.

Warmup: rowing, mobility and drills

AMRAP 20 mins: 11 rounds | 385 reps |
20:00 AMRAP:
5 Push Jerks, 65% 1RM | 100 lbs
10 Box Jumps, 24 in
20 Dumbbell Walking Lunges, 35 lbs

9:30 am: 4.75 miles averaging 8:25pace.  Easy chill jog around the hood... mini taper.

2 pm:  15.9 miles w/ 1000ft of vert bike ride.  Chill afternoon ride with Paula to take advantage of the 45 and sunny afternoon.  Some mud on the dirt road on the Costco loop.  Combo of sections of the Dirty Biz, Costco Loop, and Davidson Mesa.  Fun afternoon.


--Forgot to include the post cards I have gotten over the past 2 weeks.  One from JT and one from Dad/Sheryl from HI.  Love getting these surprises in the mail.






Friday:

Morning:  Travel day to Phoenix to have some fun....  Was supposed to jog 30 mins today but ran out of time due to the travel delays.  All good.  Got checked in for the races this weekend and chilled at the rental house.




Saturday: 

8 am:  12.5 miles w/ 1300ft of vert averaging 7:35pace.  Coldwater Rumble 20K- 5th

Started out super easy being in about 10-12th place at mile 2 as a warmup then ran the rest as a progression run to the finish and ended up 5th.  Super happy about this considering what I am working back from.  Fitness is slowly coming around.









Sunday:

7 am:  13.1 miles averaging 9:30pace.  Phoenix Rock-n-Roll Half Marathon with Don.  We are both trash from yesterday's trail races, I got 5th in the 20K as I said above and he won the 52 miler.  Second year in a row we have done this double.  Last year I was fit enough to run a 1:20 here after racing hard on Sat but not this year.  Jogged it out and had some fun in the cold ass rain...









After the half marathon we had about 5 hours to waste before we needed to get to the airport to fly home.  Found a Black Rifle Coffee store which of course I was in heaven... if you know me this is my favorite coffee brand and has been for 10 years or so.  Guess they just started opening store fronts in AZ, UT, GA and TX in the past few years.  I had no clue...




Still had a while after the coffee shop and lunch so we headed to the Musical Instrument Museum... If you are looking for something to waste some time that is entertaining when in Phoenix, go here.... it is amazing....  and yes that is Prince's piano and outfit down below.  They also had guitars from many famous artists including Elvis, Johnny Cash, and many others.... so cool.











Total Weekly Numbers

Solid damn week..... very happy about it even with missing a 30 min shakeout jog on Friday.  The base training for HR has started along with getting ready for GT Ski.  Next race is Old Man Winter in 3 weeks.