A Trailrat's Adventures......

Shad Mika

“You always pass failure on your way to success.” - Mickey Rooney

Monday:

9:15 AM: 1 hour at Crossfit. Went later today due to sleeping 11 hours last night after only having 2.5 hours since Saturday at 3am when I got up for Leadville. So damn tired still today.

Warmup: Airbike, mobility and drills.

FT: 13 mins 28 secs | Rx'd
50 Dumbbell Snatches, 30% 1RM | 35 lbs
40 Wall Balls, 20 lbs
30 Burpee Pull-ups
40 Wall Balls, 20 lbs
50 Dumbbell Snatches, 30% 1RM | 35 lbs

3 PM: Walk 2.9 miles in 45 mins.Easy afternoon walk around the neighborhood. What a damn perfect day out there!

Got these over the weekend from Don's mother-in-law who custom framed them for me. SO THANKFUL!!!!!

Tuesday:

7:30 AM: 1 hour lifting in the garage. Mayham 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

1:1:2 DB Bench
4 sets: 10 reps

Alt. DB Incline Bench + Double DB Incline Bench
4 sets: 5 Alternating + 5 Double

Incline Bench DB Chest Fly
4 sets: 12 reps

DB Preacher Curl
4 sets: 10 reps

Incline Dumbbell Hammer Curls
4 sets: 10 reps

10 AM: 8 miles averaging 7:45pace. From the house around the neighborhood on a combo of crush gravel trails and road. Stopped midway at Paula's house to say hi for a min. Felt great today!

4 PM: 1 hour at Crossfit... this one hurt

Warmup: Airbike, mobility and drills

----18 mins 20 secs | (5 mins 49 secs), (6 mins 7 secs), and (6 mins 24 secs) | Rx'd
3 rounds, each round for time, of:
Every 10 mins
15 Assault Bike Calories
12 Burpee Box Get Overs, 48 in
15 Assault Bike Calories
9 Burpee Box Get Overs, 48 in
15 Assault Bike Calories
6 Burpee Box Get Overs, 48 in
Resting 0 secs between each round.

Wednesday:

5 AM: Hike 8.8 miles w/ 2700ft of vert. Took the day off work and did an easy hike up to Chasm Lake with Paula. We were planning on going to summit Longs but her body was not up for it so changed plans and went to Chasm instead. Great morning hiking around and her first time being on Longs.

Thursday:

6:45 AM: 1 hour of Crossfit.

Warmup: Run, airbike, mobility and drills

FT: 8 mins 31 secs | Rx'd
Sandbag Run, 200 m | 75 lbs
2 Rope Climbs
20 Double Kettlebell Clean & Jerks, 35% 1RM | 26 lbs
Sandbag Run, 200 m | 75 lbs
2 Rope Climbs
15 Double Kettlebell Clean & Jerks, 35% 1RM | 26 lbs
Sandbag Run, 200 m | 75 lbs
2 Rope Climbs
10 Double Kettlebell Clean & Jerks, 35% 1RM | 26 lbs

3 PM: 8.3 miles averaging 8:15pace. Easy cruise around the hood. Combo of Westminster Hills trails, Big Dry Creek trail, and roads making a big loop. Rain on me most of the time. LOL... Felt sluggish today.

Friday:

7 AM: 1 hour at Crossfit

1 PM: 4 miles averaging 8:07pace. Easy miles around work in Louisville on Coal Creek trail while IT was configuring my new work PC for me. Something else to do besides sit there and wait. Felt out of sync on this run if that makes sense? Like I was forcing it a little bit.

Saturday:

9 AM: 1 hour at Crossfit.

Warmup: Running, mobility and drills

Partner workout with Nick switching rounds.
AMRAP 24 mins: 19 rounds + 7 Box Jumps + 3 Kettlebell Swings | 409 reps
24:00 AMRAP:
7 Box Jumps, 32 in
14 Kettlebell Swings, 62 lbs

3 PM: 3 mile walk around the hood. Easy walk around the hood. Had no motivation to run today and super achy today for whatever reason. Just got out for a nice walk instead. Really lacking motivation.

Sunday:

7:30 AM: 11.5miles w/ 2400ft of vert averaging 11:20pace. Easy long run up Bear Canyon to the top of Green Mountain and back. Love this route. Took an easy and was wiped at the end. Not sure if I have lost a lot of fitness or if this is all from whatever else is going on. Anyways good to be back on trails for a change. Did get a pair of Hoka Tectons on Friday and wore them today thinking the extra cushioning would do me good. May be using these until the new Speedlands come out in Nov.

Total Weekly Numbers

Not the week I wanted at all. Missed a bunch of running and never touched the bike. Sigh.... anyways pulled the plug on doing the Grand Traverse next weekend. The body is just not up for it and I don't want to put myself farther back.

Shad Mika

“Happiness is not a goal; it is a by-product.” - Eleanor Roosevelt

Monday:

9:15 AM: 2.9 mile walk in 46mins. Easy walk around the hood... super damn sore today from the 14 mile sled drag/donkey race yesterday. How do you like my sunburn lines? Guess I forgot sunscreen up there. Peace out!

Also sat down to work in my office this morning to find this..... brought a smile to my face.

3 PM: 50mins 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)

Bench Press
5 sets: 7 reps

Barbell Incline Bench Press
4 sets: 10 reps

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

Flat Bench DB Chest Fly
4 sets: 12 reps

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

Barbell Drag Curls
4 sets: 10 reps

Tuesday:

6:45 AM: 1 hour at Crossfit.

Warmup: Rowing, mobility and drills

7x 2 mins RemReps:112 reps | Rx'd
7 rounds, 2 mins each, of:
22 Row Calories
max rep Wall Balls, 20 lbs | 16, 16, 16, 16, 16, 16, and 16
Rest 1 min

3:30 PM: 8 miles averaging 7:52 pace. Done on the treadmill at Vasa due to the crazy ass rain we got today. Run was 8 easy with 5x30sec fast in the middle. Felt pretty damn good today, well at least better than I thought I would. Intervals were around 5:50pace.

5:00 PM: 41 mins Mayham lifting in the garage- Upper Body Posterior (Back & Triceps)

No warmup since I did this a few mins after running.

Strict Pull-Ups
5 sets: 7 reps

Bent Over Barbell Row
4 sets: 10 reps

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

Bent Over Barbell Row – Underhand Grip
4 sets: 12 reps

Seated Tricep DB French Press
4 sets: 10 reps

Single Arm DB Skull Crusher
4 sets: 10 reps (Each side)

----- this article was released today about the race this weekend in BV. Not a bad read... https://www.outsideonline.com/health/running/culture-running/burro-racing-colorado/

Wednesday:

7 AM: 60mins @ Crossfit.

Warmup: Airbike, mobility, and drills

AMRAP 12 mins: : 5 rounds + 20 Medicine Ball Sit-ups + 10 Dumbbell Snatch (Left Arm)s + 2 Dumbbell Snatch (Right Arm)s | 232 reps | Rx'd
12:00 AMRAP:
20 Medicine Ball Sit-ups, 20 lbs
10 Dumbbell Snatch (Left Arm)s | 40 lbs
10 Dumbbell Snatch (Right Arm)s | 40 lbs

5 PM: 8 miles averaging 7:55pace. Was supposed to do 5x3min hills today but did not have it in me this afternoon or evening. Instead went to Run Club and jogged with friends. Showed up early and did 4 solo before the group run to hit 8. Hoka was there so demo'ed a pair of Mach 5. Also scored a Hoka hat and coffee mug. Not bad.

Thursday:

6 AM: 1 hour @ Crossfit before heading home to pack and leave for Leadville. WHOOO!!!!

Warmup: Running, mobility and drills

4 RFT: 15 mins 12 secs | Rx'd
4 rounds of:
Run, 400 m
21 Box Jumps, 24 in
12 Deadlifts, 60% 1RM | 185 lbs

Noon: Leadville!!! YAY!!! At least someone is working. LOL

Friday:

7 AM: Easy miles around the Leadville house neighborhood. First 2 miles with Don and the crew then Joe and I did a little extra.

Saturday:

4 AM: Leadville!!!! WHOOO!!!! Spent all day crewing Don and will be pacing tonight. In between seeing Don helped out as many of friends that I could, especially at Twin. Like a reunion of friends every year I come here. Love it!

Sunday:

1 AM: Pacing Don from Mayqueen to the finish. 12.7 miles. Not quite the day he was looking for but fought through it and earned the big buckle. Love this shit. If you want to know the story of his race you will have to ask him, not mine to tell.

Total Weekly Numbers

Sort of a lower week this week which is fine. Need a few more up weeks to get ready for Pike's weekend though.

Shad Mika

“Don't judge each day by the harvest you reap but by the seeds that you plant.” - Robert Louis Stevenson

Monday:

9:15 AM: 60 mins at Crossfit.

Warmup: Airbike, mobility and drills

10 RFT: 16 mins 8 secs | Rx'd
10 rounds of:
3 Clean & Jerks, 70% 1RM | 125 lbs
7 Toes-to-bars
30 Double Unders

5 PM: 2.8 mile walk in 45mins. Walk around the hood after work to keep the 75 Hard challenge going. Had to force myself to get out there today. Been in a funk all day and a little bit down after getting results from my blood work late this afternoon.

Tuesday:

7 AM: 8.4 miles w/ 400ft of vert averaging 8:30pace. Easy loop from Flatirons Vista Trailhead. Long way around Flatiron-Dowdy-Community- Marshall Mesa- Greenbelt back to Flatiron. Good cruising loop. Felt better than I than I have been lately which was nice. Maybe I am starting to turn a corner?

9 AM: 1 hour at the Crossfit gym.

Warmup: Bike, mobility, and drills

7 mins 50 secs | Not Rx'd
21-18-15-12-9-6-3 reps of:
Box Jump, 28 in
Ring Push-up

2:30 PM: 43 mins 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)

Bench Press
5 sets: 8 reps

Hex Press
4 sets: 10 reps

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

DB Spider Curls
4 sets: 10 reps

Hammer Curls
4 sets: 10 reps

5:15 PM: Gravel Ride- 15.8 miles w/ 800ft of vert in 1:10. Easy spin on the roads and trails around Louisville. Was supposed to join in on a gravel ride from Build PT in Louisville but when I got there it was cancelled due to the leader being sick so took off solo.

Wednesday:

7 AM: Run- 9.25 miles averaging 7:20pace. Planned workout was 2-3 miles easy, 15 x 1 min fast/1 min easy, 5 min easy, 4 x 30 second hills, 2-3 miles easy

Done at Davidson Mesa. Almost skipped this workout and just jogged but got it done even if the intervals were not that great. 2.5 mile warmup then the intervals around 6:30pace and did the hill work on the side of the Mesa. Only did 1.5 mile cooldown due to having to jump on a work call and ran out of time. Glad I powered through this even though it was not on the pace I wanted. Legs just had no real turn over today.

9:15 AM: 1 hour at the CF Gym.

Warmup: Airbike, mobility and drills.

Front Squat : 1 Rep Max : 170 lbs | 170 lbs | Rx'd -20 lbs
Sets
1 Front Squat | 170 lbs
-- Have gotten weak, 20lb decrease from last time... sigh..

30-20-10: 6 mins 18 secs | Rx'd
30-20-10 reps of:
Assault Bike Calorie
Front Rack Lunge | 45 lbs

-- Had plans to either ride or go to the 5:30pm Runners Roost group run but ended up taking the evening off and working. Needed the time off anyways, starting to feel run down again.

Thursday:

6 AM: Hour at the Crossfit gym.

Warmup: Running, mobility and drills

4 RFT: Tuck Sits and 400 m : 14 mins 10 secs | Rx'd
4 rounds of:
Tuck Sit, 1 min
Run, 400 m

7:15 AM: 6.4 miles averaging 7:55pace. Easy 2 laps of Davidson Mesa. Just cruising not looking at the watch at all. Super tired today, did not sleep super well and volume of trying to do it all is catching up to me which is why I took off from doing anything last night.

2:30 PM: 14 miles w/ 1000ft of vert in 1:12 MTB ride. Easy loop of the Dirty Biz loop on the new MTB. Killer ass bike..... Actually ended up 6 mins quicker than I did on the Yeti I was borrowing a few months ago. Bike or rider? Who knows.

Friday:

7 AM: 4.2 miles averaging 8 min pace. Easy loop of Davidson Mesa and Harper Lake. Super chill... Lee Troup's group was just starting as I was finishing. Makes me want to look for a running group to join.

3 PM: 12.7 miles w/ 500ft of vert in an hour. Easy cruise from my campsite on Halfmoon Road over to Sugarloaf Campground to surprise Clyde and wish him good luck at the Leadville 100 MTB tomorrow. Of course it rained and hailed on me on my way back.

Saturday:

8 AM: 1.5 miles in 12mins..... Just from the car to the dam in Twin Lakes and back so I would not have to walk. Thought I was going to have to park farther way than I did. Spent all morning out here watching the Leadville 100 MTB with Don... so much fun... took off to help load Bob load a donk for tomorrow's race in BV and then spent the rest of the day either chilling around town or hiding from the rain in my tent.

Sunday:

10 AM: 14 miles w/ 1400ft of vert in 2:59. BV Burro Race- Cluster fuck of a race for me. Alice did not want to run much and turned into a 14 mile sled drag for the most part. We finished 13th. I was totally destroyed afterwards and had to sit in my truck for over an hour in the AC before my heart rate would drop below 100. Congrats to Bob for winning it!!! After getting somewhat back to where I could drive home, 285 was a mess today so stopped in Fairplay to have an early dinner with Don and Amy before spending 3 hours in what should have been 1:45 to get from Fairplay to my house.

Total Weekly Numbers

Not quite the week I wanted but it is my fault. Skipped Saturday and took the day off verses getting in some easy running/biking mileage.

Shad Mika

“This is the precept by which I have lived: Prepare for the worst; expect the best; and take what comes.” - Hannah Arendt

Monday:

8 AM: 2.1 mile walk from the house in 34 mins. Morning walk before hitting the garage gym. Walking while listening in on work meetings.

9 PM: 57 mins Mayham Lifting in the garage gym- Upper Body Anterior (Chest & Bicep)

Warm-up
Crossover Symmetry Warmup
-into-
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: 10 reps

Double DB Bench Press 1 and ½ Reps
4 sets: 10 reps

Alt. Incline DB Bench
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)

Standing Barbell Curl
4 sets: 10 reps

3 PM: Bike 19 miles w/ 1200ft of vert in 1:16. Afternoon bike ride from the house on the gravel bike. Combo of roads (mostly) and some wide crush gravel trails. Felt great but do have a lot of work to do if I am doing the Grand Traverse MTB the beginning of Sept.

Also tested neg on Covid test today. Some people I was around a few days ago are positive so will be testing and monitoring for the next few days.

Tuesday:

7 AM: 1 hour At the gym.

Warmup: bike, mobility and drills.

AMRAP 15 mins: 3 rounds + 4 Assisted Muscle-ups | 148 reps | Rx'd
15:00 AMRAP:
12 Assisted Muscle-ups
36 Kettlebell Swings | 53 lbs

9 AM: 8 miles averaging 8:18pace. Easy cruise around Davidson Mesa after the gym. Waited to long to start this run. Did not start until 9am and overheated the last 2.5 miles or so. Last mile or so was run/walk due to the heat. Today was a slog-fest for sure. Should have ran first then gone to the gym at 9:15 instead. Live and learn....

Wednesday:

7:20 AM: 6.2 miles w/ 1500ft of gain averaging 10:15pace. Parked at the Fowler trailhead and ran into Eldorado State Park where I did my hill repeats on the start of the Walker Ranch connector trail. Steep as hell.... might have been a little to steep for this workout for I was power hiking hard at the end of a few of the intervals due to blowing up. Each interval gained just under 200ft in 0.2 miles or so. Felt slow today all the way around but got it done. Should have ran a longer warm/cool down, they were only 2.2 miles, should have done 3 or more but tight on time this morning.

9:15 AM: 1 hour at Crossfit right after the run... Not my smartest decision. I was wiped.

Warmup: Running, mobility and drills

AMRAP 20 mins: 3 rounds + 400 m + 20 Med Ball Sit-ups + 30 Wall Balls | Rx'd
20:00 AMRAP:
Run, 400 m
20 Med Ball Sit-ups, 20 lbs
20 Wall Balls, 20 lbs
Run, 400 m
20 Med Ball Sit-ups, 20 lbs
25 Wall Balls, 20 lbs
Run, 400 m
20 Med Ball Sit-ups, 20 lbs
30 Wall Balls, 20 lbs
Run, 400 m
20 Med Ball Sit-ups, 20 lbs
35 Wall Balls, 20 lbs
Run, 400 m
20 Med Ball Sit-ups, 20 lbs
40 Wall Balls, 20 lbs

Thursday:

7 AM: 65mins at the gym.

Warmup: Bike, mobility and drills

8:15 AM: 7.9 miles averaging 8:19pace. Done a few mins after the gym session. Plotting-fest run today.... just plodding around the east side of Louisville. Legs are tired from yesterday for sure. Feel like I am almost starting over again. LOL.... Some days are good with no effort and others are not. This was a not day. ;o)

3:15 PM: 12 mile bike ride in 57 mins. Easy neighborhood riding. Mixture of crush gravel trails and road. Found Paula out for her run and chatted with her for a bit. Super hot! Glad I ran this morning instead of this afternoon like she was.

Friday:

7 AM: 60 mins at Crossfit gym... I will always go if they have rope climbs, I love rope climbs.

Warmup: Bike, jumping rope, mobility and drills

AMRAP 12 mins: 4 rounds + 50 Double Unders + 12 Hang Power Cleans + 1 Rope Climb | 319 reps | Rx'd
12:00 AMRAP:
50 Double Unders
12 Hang Power Cleans, 50% 1RM | 85 lbs
2 Rope Climbs

8:15 AM: 4.1 miles averaging 8:09 pace. Had to stop by work to look at some parts that came in so did the run around the Louisville Tech Center roads. Super chill even stopping a few time to stretch out the calves. They have been super tight lately. Today was most likely due to the all the double-unders I just did right before running.

2 PM:

Saturday:

7 AM: 6.3 mile walk around Louisville in 1:35. Legs were shit so just walked a bunch instead then hit the gym. Losing my motivation to run for whatever reason. Need to figure that out.

9 AM: 70mins hitting the Crossfit gym after walking just because.

Warmup: Rowing, mobility and drills

AMRAP 30 mins: 1066 reps | 500/566 | Rx'd
30:00 AMRAP:
max rep Row Calories
max rep [ 20 Box Jumps, 24/20 in + 20 Dumbbell Snatches ], 50 lbs
Rest

- this one was rougher than it looks. Partners with Nick and Tommy, one person per station rotating.

11 AM: So Nick at the gym (partner in the workout above) owns a custom bike shop and hooked me up!! We have been chatting about this for over a year. So pumped, came home with this awesome bike today. Think her name will be Huckleberry. It is a custom LENZ Mammoth in the Premium package. https://lenzsport.com/product/mammoth/. It is a locally made bike with high end components on it including carbon wheels and a SRAM Eagle drive train. Way to much bike for my ability right now but hopefully some day I can get good enough to get the potential out of this bike.

2:00 PM: 11.1 mile bike ride with 500ft of vert. Had to at least take out the new bike for a little bit this afternoon before the storms rolled in. Just an easy spin around the neighorhood on the bike with a combo of crushed gravel trails and roads connecting them.

Sunday:

10 AM: 13.2 mile bike in 1:15 w/ 900ft of vert. Easy ride from the house on the gravel bike. Just super unmotivated to run this weekend so grabbed the bike instead to at least move. Hopefully it will help me get ready for GT in 4 weeks. Trails are to wet to take out the new MTB from all the rain last night so this will have to do. Spent the rest of the morning and the first part of the afternoon watching the final day of the Crossfit games.

3 PM: 51 mins lifting and 15 mins in the sauna. Heading over to VASA to do an easy leg day on the machines over there. I don't get quite as sore from leg machines verses free weights. Also does not put as much stress on the bad knee. Going to focus on building it back up the next few months. Followed weights with a 15 min sauna session.

Total Weekly Numbers

A shitty running week but at least I made up for it with biking and gym time. Not very motivated to run much this weekend and didn't at all. Just biked and walked... oh well.

July's Total Monthly Numbers

Just realized that I did not post July's numbers in last week's post. Of course there is Hardrock in there along with a taper and recovery.

A Trailrat's Adventures......

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Monday, August 29, 2022

Aug 22nd- Aug 28th

Monday, August 22, 2022

Aug 15th- Aug 21st

Monday, August 15, 2022

Aug 8th- Aug 14th

Monday, August 8, 2022

Aug 1st- Aug 7th and July's Numbers

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