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

 

 

April 11th- April 17th

 

“The most effective way to do it, is to do it.” - Amelia Earhart

 

This whole week is just about getting shit done.  May not want to everyday but going to anyways.

 

Here is some proof that I used to be an athlete when I was younger.  LOL.... Thanks for the photo Dad!

 

Monday:  

9:00 AM: Combo of different tracks from Mayham making my own workout.

Warmup:
3 Sets:
:30 Jumping Jacks
3 Push Ups to Downward Dog Pose
6 Alternating Bodyweight RDLs (each leg)

AMRAP 15 Minutes
5-10-15-20-25….
Double Dumbbell Deadlifts (50s/35s)
Push Ups

Core
For Quality:
3 Rounds
10 Weighted GHD Situps to Parallel
10 Dip Support Leg Raise
6 Ab Wheels
30 yd Isolateral DB Farmers Carry (each side – as heavy as form can be maintained)

Shoulder Press
5 sets: 8 reps

Double DB Z-Press
4 sets: 10 reps

Bent Over Lateral Raises
4 sets: 10 reps

GHD Hip Raise
5 sets: 20 reps

3 PM: Mountain Biking for 14.1 miles w/ 1000ft of climbing.  Testing out a possible new mountain bike I might buy on a loop of the Dirty Bizmark with Paula.  First time we have rode together and of course I had to work a little bit to keep up since this is her sport of choice.  LOL..  Went through the upper part of Marshall Mesa which is the first time I have been here since the fire, sad and beautiful at the same time.  The lower part of Marshall Mesa is still closed.  The bike was fantastic!  May try to get out on it a few more times this week before making up my mind.

Tuesday:  

9 AM:  8.7 mile run w/ 700ft of vert averaging 7:49pace.  Easy combo of Costco loop and Dirty Bizmark trails again. Great combo of dirt roads and trails with some vert. Fucking wind again today but not nearly as bad as last week. Feeling good.

3 PM: Just over an hour of Mayham lifting in the garage gym again.

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

Double DB Bench Press 1 and ½ Reps
4 sets: 10 reps

Barbell Incline Bench Press
4 sets: 10 reps

Barbell Incline Bench Press
4 sets: 10 reps

Hex Press
4 sets: 12 reps

Barbell Curl 21's
3 sets: 21 reps

Incline Dumbbell Hammer Curls
4 sets: 10 reps (each side)

 

Wednesday:  

 

8 AM: 9.25 miles w/ 1000ft of vert averaging 7:50pace

 

Workout: 2-3 miles easy, 3 x 3/2/1 min fast with 1 min easy between intervals and 3 min easy between sets, 2 miles easy. Think 10k effort to start, with light progression as you go! Optional easy double

Done from the Flatirons Vista trail head over to Springbrook where I did 2 laps doing the intervals then back the same way over Dowdy Draw.  Felt super slow today on the easy run parts and the intervals.  Maybe due to it being 19 degrees?  Don't know... anyways the effort was there on the intervals even if the pace was not and made the easy part super easy which skewed the overall pace of course.  May need a nap after lunch.  LOL

3:00 PM: 1:20 of Mayham lifting in the garage.

Warmup:
3 Rounds
15/12 cal ski
15 banded bicep curls (light band – fast reps)
15/12 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

Ring Pushups
5 sets: 10 reps

Chin Ups
5 sets: 10 reps

Tricep Dips
4 sets: 10 reps

Standing Alternating DB Curl + Single DB Double Head Curl
4 set: 7 alternating reps (each side) + 7 double head curls

Double DB Skull Crushers
4 sets: 10 reps

Barbell Drag Curls
4 sets: 10 reps

Core
For Quality:
5 Rounds
10 Weighted GHD Situps to Parallel
10 Dip Support Leg Raise
6 Ab Wheels
30 yd Isolateral DB Farmers Carry (each side – as heavy as form can be maintained)

Thursday:   

7 AM:  10.1 miles w/ 2800ft of vert averaging 11min miles.  Knocked out 2 laps of Mount Santias this morning going up the ridge and down Lions. Power hiked up and jogged down... Overall felt really good, second lap was better than the first one which I thought was weird.

Friday:  

8 am: 6.1 miles w/ 500ft of vert averaging 7:35 pace.  Easy out and back on the Dirty Bizmark starting and ending at the Coalton Trailhead.  Just chill and enjoying the sun with little wind for a change.  Average pace at the end surprised me considering my pace the past few days.  Never looked at the watch except to see when to turn around.

2pm: 1:20 in the garage doing today's Mayham Everyday Hero Track.

Warmup:

 Crossover Symmetry Activation

 Mayhem Hip Halo Activation

Movement Prep/Activation and Increasing Heart Rate
3 Sets:
2:00 Bike (easy to moderate)
20 second deadhang from bar+ 10 kip swings
70 foot Farmer Carries 35lbs each hand
----------------------------------------------------------------------
Chief (Level 1):
7 sets
25 cal Airdyne
5 Strict Pullups
70 foot Farmer Carries 50lbs each hand
25 cal Airdyne
- rest 1 min

1 Clean Pull + 1 Clean + 1 Jerk @ 8-8.5/10 RPE
1 Clean Pull + 1 Clean + 1 Jerk @ 8-8.5/10 RPE
1 Clean Pull + 1 Clean + 1 Jerk @ 8.5-9/10 RPE
* Rest as needed in between sets

3 sets
15 Calorie Airdyne
10 Push Ups
50 Double Unders
10 Push Ups
15 Calorie Airdyne
-rest 1 minutes after each set-

Saturday:

7 AM:  20.1 miles with 5600ft of vert done in just over 4 hours.  Great day out there today.  Had Donnie join me and we just grind out 4 laps of Santias.  Up the steep ridge and down Lions...  Was expecting lap 4 to be a grind but actually it was our 2nd fastest lap.  The first lap was the slowest which surprised me.  This worked out great to only carry a water bottle and refuel each lap at the car.  May be doing this more in the coming weeks.  Tired afterwards of course and took a nap before going out with Paula in the evening.  Awesome day!  Here is a summit shot from each lap.  Yes that is Jeff in the 3rd shot, ran into him hiking with the family.

Evening: Went over to Luki Brewery to watch GZ and Spare Change play with Paula.  Never been here before and was a cool brewery.  The food truck was serving rattlesnake and elk hot dogs which of course we had.  Could not tell the difference.  Some new tunes from the band tonight that I have not heard them play before.

Sunday:

 9 AM:  10.5 miles with 3100ft of vert in just over 2 hours.  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.  Little more vert on this run than I thought.  LOL... Took it super easy and lots of hiking heading up Amp to the top of Green of course.

2 PM: 3 miles in an hour walk.  Geocaching with Paula along the Coal Creek trail while on an afternoon walk.  So fun!

Total Weekly Numbers

 

Solid numbers again this week..  will be interesting what I get done this week with traveling to AR.