Sept 19th- Sept 25th

 “Nobody made a greater mistake than he who did nothing because he could do only a little.” - Edmund Burke

Monday:  

9 am:  Walk 3.5miles in 55mins.  Easy loop of the hood...  Back was sore this morning, more than normal.  Think from the hike yesterday of Mount Sanitas.  Felt so much better after the walk than before. Felt fine the rest of the day.  Walking seems to help a lot, need to try and get out earlier though.

3 pm: Bike 9.25 miles in 42mins.   Easy ride around the hood on the gravel bike on a combo of roads and crushed gravel trails.   Felt pretty good.  Still more on the left side than the right but much better than the last ride.  GIDDY UP!!!

Tuesday:  

6:30 am:  Walk 5 miles in 1:14.  Morning walk around the hood.  In the last mile or so I did 1 min jog followed by 2 min walk 4 times.... first jog really since getting injured.  Could feel it more on the jog but was not unbearable by any means.  Gave me 4 mins total of jogging today, progress.

Wednesday:  

 

7 am:   Walked 4.2 miles in 54 mins.  Around the hood again.... did find a new small open space that I did a lap around on my run today.  Good little hill in the middle of it that would be perfect for hill strides.  Did jog on and off the second half of the run so prob ran about 1.5 miles of this walk.... treating kind of like a fartlek with the off periods being walking and the on periods were slow jogging.  Everything felt good but the hamstrings are a little tight afterwards.

3 pm:  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

6 sets: 8-5-5-3-3-1 reps

Double DB Bench Press

4 sets: 10 reps

Double DB Incline Bench Press

4 sets: 10 Reps

Standing Alternating DB Curl

4 sets: 10 reps 

Barbell Curl 21's

3 sets: 21 reps 

2 Rounds of PT exercises

Flutter kicks

Planks

Thursday:

6 am:  Walk/Jog 4 miles in 44 mins.  Walk/Jog from the house.  Walked the first mile then jogged most of the rest slowly.  Did walk all the small hills so it was still a fartlek of sort but much more jogging than walking the last 3 miles.  Felt great!

7 am:  30 mins of lifting after run in the garage 

Warmup- mobility 

Light Back Squats 
5x10

Light Deadlifts 

5x10

4 Rounds

15sec calf raises
15sec hold up
15sec calf raises 
15sec hold up
30 sec recovery 

Headed up to Fairplay this afternoon to crash at the cabin so my drive to BV wasn't so long in the early AM on Friday.  Thanks GZ!   Did get to have happy hour drinks with my brother from another mother....

Friday:  

Came across this article this morning.  Think it applies to all sports, basically unless you want to sit on your ass all the time there is risk of injury in all activities.  Of course one could sneeze wrong as they were sitting on the couch watching Netflix and blow out your back so there is always risk in life.  Choose your risk...   https://morningchalkup.com/2022/09/22/opinion-is-crossfit-dangerous-the-endless-debate-rages-on/?nl=1

9 AM:  Not sure I would call this a rest day but spent the day in BV organizing aid station supplies for both of the 50K races this weekend.  Spent about 9 hours working my ass off picking up things that I should not have with my bad back.  Oh well.. got it done without hurting myself.  Drove up to the aid station that I am helping out with tomorrow at the halfway point east of BV in the hills and camped there so I would not be rushing to get there in the morning.  Photo below of sunset from camp.

Saturday: 

8am:  Up and at them at about 6am to watch sunrise (photo below) and start setting up the Spectator Aid Station on the West Line Winder 50K  which is about mile 16 of the 31 miles so half way.  FUN DAY!  One of the other volunteer's birthday was today so the aid station theme was of course the birthday.  Got back to BV about 3pm for a late lunch and watch the bands play for the 14ers Fest.

Sunday:

6am:  Camped at the start finish line of the Sawatch Ascent 50K last night getting up at 5:30am to set up the start/finish line and check in runners.  Spent all day setting up the finish line and cooking on the grill.  Spent almost 14 hours working today... was to wiped to drive home at 8pm that I chose to camp right there solo (everyone else drove home) in the back of the truck and drive home on Monday morning.  Fun ass day. Not a lot of photos today for I really did not leave the grill all day.  Cooked 160 hamburgers, 50 veggie burgers, and 7 packages of bacon.  Side note, this is the same start/finish for High Lonesome 100 which Caleb also puts on.

Total Weekly Numbers

Not the week I wanted but good with it.  Ran some and spent a glorious weekend in the mountains camping and being involved in races.  Helps with my motivation to get better and get back at it for sure.   Needed that weekend away.  16 weeks to Hurt.