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