June 20th- June 26th

 

“It’s not the load that breaks you down, it’s how you carry it.” Lou Holtz

Trying my best to carry the load through the month before the taper starts.  Been challenging for sure between work, travel and training.  Almost there.

Monday:  

7 AM:  Mayham lifting in the garage, 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
7 Sets
Set 1: 9 reps
Set 2: 7 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 5 reps
Set 6: 7 reps
Set 7: 9 reps

Barbell Incline Bench Press
4 sets: 10 reps

Double DB Bench Press
4 sets: 10 reps

Hex Press
4 sets: 12 reps

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

Seated Alternating DB Hammer Curl
4 sets: 10 reps

Tuesday:  

7 AM: 10.4 miles w/ 3100ft of vert in 2:20.  My Green Mountain loop.  From NCAR-Mesa-Amp-Bear Canyon- back to NCAR..  Love this loop.  Super chill today, could still feel the weekend, especially in the left quad but overall good!  Back to the grind for 2 more weeks!

3 PM: Mayham lifting in the garage 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
7 Sets
Set 1: 9 reps
Set 2: 7 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 5 reps
Set 6: 7 reps
Set 7: 9 reps

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

Double DB Incline Row
4 sets: 10 reps

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

Double DB Skull Crushers
4 sets: 10 reps

Standing Tricep DB French Press
4 sets: 10 reps

Wednesday:  

 

5 AM: Heading off to Reno to pace Donnie at Western States 100 this weekend.  So at DIA, C59 and C61 are close to each other, like less than 10 feet apart.  Scanned my boarding pass quickly for I was getting there just as boarding was ending and started walking down to wrong one until they came and got me.  Almost went to LA instead of Reno … needed more coffee.  Of course hanging out on the beach in LA does sound good too.   Hmmm...

 

 

3 PM: 4.3 miles w/ 2200ft of vert in just over an hour.  Treadhill at the hotel in Reno.... incline set at 10% and 4 mph just hiking away. Broke a huge sweat on this one.

 

 

 Thursday:

7 AM:  4.1 miles w/ 1700ft of gain in 35 mins.  Treadmill at the casino at 8% incline.  Just jogging and sweating fucking buckets.... at least the sweat flying everywhere makes you feel like you are gaining fitness even if you really aren't.  LOL.

2PM:  5.6 miles w/ 1200ft of gain in just over an hour.  Started up Granite Chief Trail with Dan and T.  Did not make it to far.  Dan and T turned around at mile 2 due to T wearing Nike Supershoes and was sliding all over.  Teenagers... sigh... I only made it less than a mile farther before I turned around as well due to lightening.  It was striking around me.  Scared the shit out of me.  Oh well, I tried to get more in today.  Soaked when I got back but had a blast!  Will try to maybe go farther tomorrow afternoon.

Friday: 

10 AM:  2.8 miles w/ 1900ft of vert in 33 mins.  Hoka High Camp Challenge.  Super chill the first mile to warm up then cranked it up to a moderate effort.  Finish 14th passing a shit ton of people the last mile or so.  Hell of a lot of fun!

 

11:30 AM: 5.8 miles w/ 800ft of vert in an hour or so.  Exploring around High Camp after the challenge going up to the high point of Western States then the run back down.  SO MUCH FUN...  Feeling good!

Saturday:

4:30 AM:  Hike up and jog down from the start line of Western States starting about a half a hour before the start to take photos.. So fun out watching the sun come up.  Probably another 5-6 miles walking and jogging around all the aid stations, ect...  Did not bother trying to capture all that.  Going to leave the story of the race up to Donnie to tell but here is a story in photos.  

Sunday:

3 AM:  22.5 miles w/ 4500ft of vert in 5:45.  Pacing Donnie at Western States from Rucky Chucky to the finish...  So many good stories to tell and don't know where to start.  We got him back from the brink of dropping to running the last 10 miles.  Even saw a mountain lion with her cubs around Green Gate at 5am or so.  Scary as fuck and that got the heartrate up super quick.  This weekend was just what I needed to get my head straight before Hardrock.

Total Weekly Numbers

Wish I was able to get in more vertical this week but I will take it.  Did remind my body what it felt like to be up for almost 2 days straight.  That is training right?