Aug 29th- Sept 4th

“The best way out is always through.” - Robert Frost

 This quote hit me hard as I was finishing up last weeks post ending with how I am struggling to run right now.  Seemed appropriate.

Monday:  

9:15 AM: 1 hour at Crossfit.

Warmup:  Airbike, mobility and drills

30 RFT: *Time Caps : 30 mins | Rx'd
30 rounds of:
5 Wall Balls, 20 lbs
3 Assisted Handstand Push-ups
1 Power Clean, 70% 1RM | 145 lbs
*Time Cap, 30 mins

--- This one smoked the shoulders.

2 PM:  3.1 miles averaging 8:20pace.  Easy loop around the hood just to move some today.  Supposed to be a rest day but wanted to move some since I did not run on Saturday.

3 PM:  46 mins Mayham Lifting in the garage.  Upper Body Posterior (Back & Triceps) 

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

Strict Pull-Ups with a weight vest on
5 sets: 4 reps

Double DB Standing Bent Over Row
4 sets: 10 reps 

Lat Pulldowns
4 sets: 10 reps with Tempo

Seated Straight Bar Row
4 sets: 10 reps

Bent Over Banded Tricep Extension
4 sets: 10 reps 

Single Arm DB Skull Crusher
4 sets: 12 reps

--10 mins in the home Sauna afterwards....  

Tuesday:  

7 AM:  8.5miles w/ 600ft averaging 8:15pace.   Easy loop starting at Flatiron Vista- Dowdy Draw- Community Ditch- Marshall Mesa- Greenbelt back to Flatiron.  Great loop and really enjoyed it.  Felt pretty good and relaxed today but fuck do I tighten up after runs for the rest of the day.  Takes me about 20 yards of hardly walking to loosen up.

4 PM: 1 hour at Crossfit.

Warmup:  Airbike, mobility and drills

5 RFT:  10 mins 29 secs | Rx'd
5 rounds of:
Dumbbell Front Rack Lunge, 50 ft | 40 lbs
20 Pull-ups
Cashout:
4x1 min planks w/ 30sec recoveries

Wednesday:  

 

9 AM:  Plan: 2-3 miles easy, 6 x 2 min fast/2 min easy, 2-3 miles easy. - 9 miles w/500ft of vert averaging 7:25pace.  Workout day!!!  Some what excited for this is the first time since HR that workout day seemed productive for me.  Reading an Arthur Lydiard book right now and he is always saying "Train, don't strain" through out the book.  Took that thought into the workout with me repeating it in my head and seemed to work.  Intervals done around 6min pace and did not feel like I was pushing today like I have been.  Done on a combo of Standley Lake and Westminster Hills trails across the street from me.

2 PM: 43mins 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

5 sets: 4 reps

Barbell Incline Bench Press

4 sets: 10 reps

D-Ball Bench Press

4 sets: 15-20 Reps

Single DB Double Head Curl

4 sets: 10 reps 

Standing Barbell Curl

4 sets: 10 reps 

4 PM: 1 hour at CrossFit.  

Warmup: Airbike, jump rope, mobility and drills

4 RFT: 12 mins 42 secs | Rx'd

4 rounds of:

Sandbag Carry, 100 m | 55 lbs

25 Sandbag Squats | 55 lbs

70 Double Unders

Thursday:

9 AM: 7.1 miles averaging 8:30pace.  Super chill out and back on the Dirty Bizmark Loop from the Coalton Trailhead.  Legs are super heavy today so made it a point to keep it super easy.  All the squats with the sandbag yesterday did me in today.

4 PM: Soooo... went to Crossfit where they were doing Deadlifts followed by a WOD.  Well I as tired and feeling weak so I skipped the Deadlifts but jumped into the WOD.   The WOD was as followed:

3 Rounds

15 pushups

20 box jumps

250m row

- on the 11th box jump I collapsed and my legs would not respond.  After getting peeled off the floor I went straight to the ER in Louisville where an MRI showed I slipped a disc in my lower back.  Good times!

Friday thru Sunday  

Not much of anything but catching up on all the movies I have been wanting to see all weekend.  Really the only time I left the couch or bed was to go see GZ play on Saturday evening with Paula and Rey at Front Range Brewing.  Of course I got a cane to catch myself when my legs fail.... never thought I would have a cane before the age of 50...  sigh...

Total Weekly Numbers

Not much to report since I have been sitting on the couch or in bed since Thursday evening.

Total Monthly Numbers

Not the best of months but okay.  Could have used some more biking and running but finally starting to think that I am on a uptick after Wednesday's workout.  First one since Hardrock that felt somewhat normal.  Guess we will see.