May 9th- May 15th

 

“Your own mind is a sacred enclosure into which nothing harmful can enter except by your permission.” - Arnold Bennett

 

 

Monday:  

7 AM:  6.25 miles averaging 7:40 pace.  

Easy cruise from Costco up the dirt road and the Dirty Biz loop trails back to Costco.  This will be my new Costco loop so there is more dirt and a lot less concrete, plus it is a mile longer.  Calf was on fire after the run which pisses me off since I even took the weekend off to address it.  Would have been better not too, feels better if I keep running every day verses taking time off and coming back. Stupid.

1pm: 52 mins in the garage gym doing Mayham Lifting 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: 5 reps

Barbell Incline Bench Press
4 sets: 10 reps

Single DB Bench Press
4 sets: 10 reps (each side)

Ring Pushups
4 sets: 10 reps

Standing Barbell Curl
4 sets: 10 reps

Barbell Drag Curls
4 sets: 10 reps 

3:30pm: 3.4 miles averaging 7:55pace.  

Easy afternoon jog out the front door into Westminster Hills park and back.  Mostly dirt.  Left calf is still on fire... fuck me.

 

Tuesday:  

9 AM: 8.25 miles averaging 8 min pace.  

Could not get out to the hills like I wanted today due to work being so busy so had to run out of the house on local bike paths, Standley Lake and Westminster Hills trails making a big loop.  First 2 miles were rough on the calf but then it loosened and actually feels better afterwards than before.  Wondering if I should not do the second run since it is feeling better?

2:30pm: 2.5 miles averaging 8:20 pace.  

 Just a shirtless afternoon jog to get some sunlight and a break from work... calf is better than this morning still so there is that.

4 PM: Garage gym Mayham lifting Upper Body Posterior (Back & Triceps)

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

Strict Pull-Ups
5 sets: 5 reps

Bent Over Barbell Row – Underhand Grip
4 sets: 10 reps

Lat Pulldowns – Neutral Close Grip
4 sets: 10 reps

Supported Single Arm DB Tempo Row
4 sets: 10 reps (each side)

Tricep Dips
4 sets: 10 reps

Single Arm DB Kickback
4 sets: 10 reps (each side)

 

Wednesday:  

 

7 PM:  Spent all morning just getting to my hotel in Atlanta.  Left the house at 3:30am mountain time and finally got to my hotel at 2pm eastern time.  Of course work blew up in that time and spent the rest of the afternoon/evening working... oh well so no run... did walk down to Walgreens for some snacks and soda water so did get a mile in.  LOL....  Driving up to Blairsville, GA tomorrow (about 2 hours north) for the start of Crewel Jewel 100 on Friday at noon... going to be a blast of a weekend!  Love those hills up there!

Thursday:

7:30 AM: 6 miles averaging 8:25 pace.  Easy shake out on the treadmill before leaving the hotel, I don't feel safe running outside around here in Atlanta after what happened last night on the way home from dinner.  HOT as fuck in the workout room.  Might be the only room in the whole hotel with no AC so got some heat training.

Friday: 

Took an off day with crewing Don's Crewel Jewel starting at noon.  Was going to get out for a short shake out jog but seemed pointless with the miles I will be covering tomorrow.  Hurry, hurry, hurry, and wait... the life of crewing.

Saturday:

6 AM: 33 miles with 9500ft of vert.  Pacing Don Reichelt at Crewel Jewel in GA... Holy shit that is a tough course!  I put it up there with Hardrock for sure.  So many up and downs with hardly any of it being under 15% grade according to the watch...  I was actually smashed pacing him, I did not take care of myself very well but got him to the finish which is all that matters!  Going to leave the story telling to him since this is his story.  This is one for the books!

Sunday:

Took an off day and had too.  I was smashed today from pacing.  Don and spent the day going from distilleries to breweries back to the hotel for free happy hour.  Needless to say we may have had way to much to drink.  Could not tell you the last time I was this drunk.    

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