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....