May 23nd- May 29th

 

“You can't wait for inspiration. You have to go after it with a club.” - Jack London

 

Trying to figure out a way for me to go after my motivation/inspiration with club as the quote says.  First thing I did this week was disconnect my Strava for a bit so that maybe if I did not feel I am always being judged so maybe I can get over this mental block that I am in right now.   Might do the same for social media too, of course I am not that active on there besides posting stories but may quit that for a bit as well.  Of course the blog will stay.  What I am pondering this week.   Did not quite hit the week with a club, more like a plastic bat as you can see below.  At least it was an improvement over last week.

Monday:  

1:30 PM: 1 hour---Mayham lifting in the garage, Upper Body Anterior (Chest & Bicep)

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 set: 10 reps

Double DB Bench Press
4 sets: 10 reps

Barbell Incline Bench Press
4 sets: 10 reps

Hex Press
4 sets: 10 reps

Standing Alternating DB Curl + Single DB Double Head Curl
4 sets: 7 alt. reps (each side) + 7 double head reps

Barbell Drag Curls
4 sets: 10 reps

Evening: Spent the rest of the evening redoing the garage.  Now I have 2 racks and 3 pullup bars so along with lots of equipment and room now.  Who is coming and doing Murph with me soon?

Tuesday:  

7 AM:  1:02--- Mayham lifting Upper Body Posterior (Back & Triceps)

Warmup
3 Rounds
15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar)
5 down dog/seal pose transitions

Strict Pull-Ups
5 sets: 10 reps

Lat Pulldowns
4 sets: 10 reps

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

Double DB Prone Row
4 sets: 10 reps

Double DB Skull Crushers
4 sets: 10 reps

Standing Tricep DB French Press
4 sets: 10 reps

100 sit-ups on the sit-up bench

2:30pm: 8.2 miles averaging 8:10pace. 
Easy cruise on the treadmill.  Still feeling the calf.  Choose the mill in case I needed to bail but never got to that point.  Will try some hills tomorrow for workout day.  Spent 15 mins in the sauna afterwards just because.  Figured it would be a good idea to get back to sauna time with pacing Western States coming up.

Wednesday:  

 

7 PM:  8.1 miles w/ 2000ft of vert averaging 11 min pace.  Easy jog from NCAR across Mesa up Flagstaff, down Crown Rock and back on the Mesa trail back to NCAR. Super chill jog, did not ever look at my watch except to add on a half mile at the end so that I would hit at least 8 miles doing a lap around the parking lot. LOL... 

 

 

10 AM: Gave in and made a PT appointment to get an idea on what maybe is going on with the calf.  At the appointment she dry needled my calf and applied the stim the needles making my calf jump like crazy.  Yes it hurt like hell.  Took a bit too because I guess it was not firing correctly so it stayed on for a bit until the calf was firing correctly. That was followed up with a massage on it, which hurt like hell too along with a bunch of exercises I have to do until next week's appointment.  Super sore calf this afternoon as I am typing this so no second run today.

Thursday:

7 AM:  8.4 miles with 2500ft of vert averaging 11min pace. --- Workout was 3 miles easy, 3 x 6 min hills mod/hard, 4 x 1 min hills fast, 2-3 miles easy

NCAR - Mesa- down Shanahan where I did the intervals then jog back to the car in reverse.  Made easy be super easy but the intervals were tough.  More moderate effort on the 6 min intervals with the exception of the last one where I was dry heaving at the end, 1 min intervals much quicker and dry heaving again.  Lot more vert than expected on this workout. The calf is sore from yesterday's dry needling and PT but best it has felt in a run in a long time.  Like it was firing correctly and I was not hobbling after the run like I have been.  Fingers crossed.

2 PM: 1:11 --Mayham Lifting Shoulder and Glutes

Warmup
Crossover Symmetry
and
Hip Halo Warmup

Shoulder Press
5 sets: 10 reps

Seated Alternating Double DB Shoulder Press
4 sets: 10 reps (each side)

Bent Over Lateral Raises
4 sets: 10 reps

Lateral Raises
4 sets: 10 reps

GHD Hip Extension
5 sets: 20 reps;

Russian Kettlebell Swing
10 sets: 10 reps

Alternating Double DB Step Back Lunges (Front Rack)
4 set: 10 (each side)

Friday: 

9 am: 1:05 Mayham Lifting Arms and Core in the garage

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

Ring Row – Feet Elevated
5 sets: 10 reps

Tricep Dips
4 sets: 10 reps

Incline Dumbbell Curls
4 set: 10 reps

Standing Tricep Extension w/ band
4 sets: 20 reps

Incline Dumbbell Hammer Curls
4 sets: 10 reps

Core
40 sec plank hold
7 Overhead Plate Situps
20 sec side plank (right)
20 sec side plank (left)
7 Overhead Plate Situps
10 Pulse-Ups
7 Overhead Plate Situps
15 KB Front Rack Marches Steps (each side)
100 sit-ups on sit-up bench

3 PM: 14.7 mile bike ride.  Easy bike ride around Louisville on the Coal Creek, Rock Creek, ect making a big loop from Broomfield with Paula.  Never fails when I get out with Paula, we always see snakes.  Today it was 2 bull snakes.  Stopped at GZ's at the beginning and Sweetcow halfway for a treat.  Great afternoon!

Saturday:

7:30 AM: 15.2 miles with 3900ft of vert in 3 hours.  Easy 3 laps of Santias going up the ridge and down Lion's.  Chose this route so I could do it easily with 1 bottle and be able to refill at the truck each lap.  Still got dehydrated and took most of the afternoon of drinking water to pee again.  Not used to the hot since I have been running just in the earlier mornings lately.  Need to change that.

Meet Paula in Boulder right after finishing the run for lunch and to hit the Bolder Boulder expo on Pearl Street.  We got quite the haul!

Sunday:

7 AM:   6.66 miles with 1300ft of gain.  Was supposed to be a 15 mile easy trail run but the leg was hurting again after yesterday. Was having shooting pains from my calf up into my lower back on the left side every time the left foot hit the ground when running so turned it into a hike since that did not hurt.  South Mesa, Shadow to Mesa cutoff then back on the Mesa.  Really bummed after this, I really thought things were looking upwards.  Back to thinking about quitting and shutting it down this year.

Total Weekly Numbers

 

Not the week that I hoped for or wanted but still better than last week so I will take it.  Really thinking about dropping from Hardrock due to this leg to let it heal and have fun this fall or do I just keep riding the red line and hope that I can finish?  Yes I am doubting if I can finish now.