Sunday, June 19, 2022

June 13th- June 19th


“The price of anything is the amount of life you exchange for it.” - Henry David Thoreau


Little motivation from a Hardrock update email..... finishers print for this year.





7 AM: 4.9 miles w/ 1300ft of vertical averaging 13 min pace.  Super chill lap of Mount Sanitas this morning.  Hike up the ridge and a slow jog down Lions.... Legs are shot today from last week.

2 PM:  1:02 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 Press7 Sets
Set 1: 10 reps
Set 2: 8 reps
Set 3: 6 reps
Set 4: 4 reps
Set 5: 6 reps
Set 6: 8 reps
Set 7: 10 reps

Alt. DB Incline Bench + Double DB Incline Bench
4 sets: 5 alt. reps (each side) + 5 double reps

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

Incline Bench DB Chest Fly
4 sets: 12 reps.

Standing Alternating DB Curl
4 sets: 10 reps (each side)

Single Dumbbell Waiter Hold Curl
4 sets: 10 reps

--- went over to Vasa right after this for a 20 min sauna session to help get ready to pace Western States in 2 weeks.


9 AM:  Mayham lifting in the garage Upper Body Posterior (Back & Triceps)

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

Strict Pull-Ups
7 Sets
Set 1: 10 reps
Set 2: 8 reps
Set 3: 6 reps
Set 4: 4 reps
Set 5: 6 reps
Set 6: 8 reps
Set 7: 10 reps

Lat Pulldowns
4 sets: 10 reps

Seated Neutral Grip Cable Row
4 sets: 10 reps

Lying DB Pullover on Bench
4 sets: 12 reps

Barbell Skull Crushers
4 sets: 12 reps

Standing Tricep Extension w/ band
4 sets: 15 reps

3:30 PM: 7.5 miles w/ 2300ft of vert averaging 13min miles.  Easy run from South Mesa trailhead up Shadow Canyon a bit then back the same way.  On a time crunch so had to turn around a little bit sooner than I wanted too.  Did the intervals on the Mesa trail by where Homestead comes out on it.  Paula went along and did her own thing.  Was a great afternoon!

--- went over to Vasa right after this for a 20 min sauna session

6:30 AM:  7.5 miles w/ 2200ft of vert averaging 12min pace.  Workout was 3 miles easy, 5/4/3/2/1 min hills mod/hard with run down recovery, 3 miles easy

From NCAR slow jogged the Mesa trail over to Shannhan where I did the intervals.  Intervals were more controlled this week due to having tired legs and not to be gross but some diarrhea going on.  Had to jump into the woods a couple of times.  Easy jog back to NCAR but added the Fern connector to get a little bit more vert.  Wanted to see that number over 2K.  LOL...

- Right after the run went to the gym for 20mins in the sauna again.  

Plan on leaving after my last work call around 3pm and head to Leadville until Sunday.


6 AM:  9.5 miles w/ 4500ft of vert in 3 hours and 20 mins.  Easy lap of Mount Elbert.  Mostly hiking up with some jogging and a slow jog down.  Been a few years since I have been up there, fucking love it.  Legs are good but a bit tired but expected.   Kind of cool that I got the 2 highest points in the lower US (Whitney and Elbert) in just over a week without planning it.  LOL.  Over 10,000ft of vert this week so far after this run/hike.

5 PM:  3.75 miles w/ 2000ft of vert in 1:50.  Evening hike up Mount Sheridan at 13,750ft. Super chill, forgot how loose the Leadville side of Sheridan and Sherman are.  I would not have been able to run it anyways.  Awesome way to spend the evening.



10 am:  5.5 miles with 1100ft of vert averaging 10 min miles.  Easy loop from Fish Hatchery using a trail I have not been on before.  Went up Kearney Park Trail (new to me) to the Colorado Trail across to Rock Creek back down to the truck.  Nice loop and felt good to run for a change today even if the legs are tired.  Weather is not looking very good for this weekend.  Was planning a huge vert day tomorrow and easy long on Sunday.  Guess I will see if the rain washes me out of my camp tonight or not.


5 AM: 27.75 miles w/ 10,500ft of vert in just over 9 hours.  Long ass day!  Up Elbert via the north side,  down the backside which put me about on the road about half way up Independence Pass.  Ran the road down to Twin Lakes where I jumped on the Colorado Trail to South Elbert then back up to the summit via the south side.  Back to the car via the north ridge.  Legs are totally shot.... had no downhill running left at the end, quads are trashed... Nothing a little sleep won't fix....  I hope.  Headed home this evening for the sky opened up and washed out my tent.  Will finish the week up on the hometown trails in Boulder tomorrow.


7 AM:  18.7 miles with 4000ft of vert in 4 hours.  Parked at Eben Fine, lap of Sanitas and Anemone Loop then back to the car to refuel and a huge lap of Flagstaff going up the front and down Chapman to the bike path back to the car.  Very slow today but not unexpected.  Pretty tired and sore from yesterday still but legs got better as the run went on.

Total Weekly Numbers

 Hell of a big week for me.  I really needed this week for my confidence more than anything.  Got 3 14er summits and a 13er summit in Leadville along with a bunch of Boulder hills summits. Properly tired this Sunday evening.... This week should be fun, not sure how much vert I will get in but will keep trying to do what I can.  Heading to Western States 100 in CA Wed through Sunday night. 



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