Oct 24th- Oct 30th

 “When all else is lost, the future still remains.” - Christian Nestell Bovee

Seems like the perfect quote for this week as I keep trying to build off of last week before travel next week to NY.  I have discovered just how much fitness one can lose when injuried and laid up for 6-8 weeks, pretty fucking crazy but as the quote says, the future remains.  Going to build back stronger....

Monday:  

9 am:  6.3 miles averaging 7:49 pace.  Easy spin on the treadmill to get ready for next week.  Will be more treadmill miles this week than normal for what is planned next week.  Goal this week is over 55 miles to keep building off last week.

2 pm:   1:10 Mayham lifting in the garage- Upper Body Anterior (Chest & Bicep) 

Warmup:

Crossover Symmetry- Shoulders and hips plus some PT

Then
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 @ RPE 6/10

Alt. DB Incline Bench + Double DB Incline Bench
4 sets: 1 Left +1 Right +1 Both x 8 reps 

D-Ball Bench Press
4 sets: 10 Reps 

Incline Bench DB Chest Fly
4 sets: 12 reps 

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

Single DB Double Head Curl
4 sets: 10 reps 

100 reps on situp bench

Tuesday:  

6:30 am:  7.2 miles averaging 7:50pace.  Easy spin on the treadmill before work.  Just chilling listening to podcast while people watching which is always fun at Vasa.  Funny how much of a fashion show it can be, meat market per se.

9 pm:   1:05 Mayham lifting in the garage- Upper Body Posterior (Back & Triceps)

Warmup:

Crossover Symmetry- Shoulders and hips plus some PT

-then-

3 Rounds

10 scap pullups

15 bent over barbell rows (empty bar)

5 down dog/seal pose transitions

Strict Pull-Ups

5 sets: 10 reps @ RPE 6/10

Double DB Standing Bent Over Row

4 sets: 10 reps 

Lat Pulldowns – Neutral Close Grip

4 sets: 10 reps 

Supported Single Arm DB Row

4 sets: 10 reps (each side)

Barbell Skull Crushers

4 sets: 10 reps 

Single Arm Standing Tricep Extension w/ band

4 sets: 12 reps (each side)

1 pm: 2 mile walk in 32mins.  Afternoon walk break from work.

4 pm:  Finally got Gemma's paw put on my back next her brother's paw (Tonka), who passed a few years ago.  Been wanting to do this since July.  I shared some photos of them on Instagram and Facebook with the following, 

"Not a single day goes by without me thinking of you or even looking for you since you crossed the rainbow bridge in June. I still catch myself opening the back door for you when I get my coffee half asleep in the morning or looking for you in the window to greet me when I pull into the driveway. I miss you Gemma…. Now you will be with me for the rest of my days along with your brother Tonka… I love you baby girl."

-- of course I was crying my eyes out while I was typing this up.  Last night was a very emotional evening for me.  The third photo with Gemma and myself hugging was about 5 mins before she was put to sleep, what pushed me over the emotional edge.  I have a video where I released some of her fur on the top of Handies with Don pacing me in the middle of Hardrock right at sunrise but decided not to share that, that is just for me.....

Wednesday:  

NOTE:  Weight check- 178.8lbs w/ 12.1% bodyfat.  Little frustrating for I’ve  been eating well the past week tracking food and getting mileage finally with no real change.  Yes the bodyfat went down which is really the only real metric I care about.  Gotta stay the course but will be hard this next week with travel to New York City.

6:30 am:  7.4 miles averaging 7:40pace on the treadmill.  Easy with 8x30sec at 5k pace (6min pace) towards the end.  First time I have felt the back after the run in a while, most likely from the faster paces.  All good now as I type this but was tight afterwards for about an hour.  Going to keep building on this 1-2 times a week.

1:30 pm:  3.5 miles averaging 8:20pace.  Afternoon double.  Just a slow jog from the house over to Westminster Hills and back,  Super chill.  

- Followed this up with a 1.8 mile walk in 28mins to keep moving and keep loose.

Thursday:

9 am:  7.7 miles averaging 7:34pace.  Easy miles on the treadmill at Vasa with the shit weather outside.  Was planning treadmill anyway due to plans next week in NY.  Felt smooth today!

2:30 pm: 1:35 Mayham lifting in the garage- Shoulders, Lower Body Push/Pull

Warmup:

Crossover Symmetry- Shoulders and hips plus some PT

Shoulder Press

5 sets: 10 reps @ RPE 6/10

Standing Alternating DB Shoulder Press

4 sets: 10 reps (each side)

DB Snow Angel Raise

4 sets: 10 reps 

Back Squat

5 sets: 10 reps @ RPE 6/10

Deadlifts

5 sets: 10 reps @ RPE 6/10

Goblet Squat: 1 and a Half Reps

4 sets: 10 reps

Elevated Toe Double DB Romanian Deadlift

4 sets: 10 reps 

Kneeling Banded Hip Extension

4 sets: 10 reps 

Standing Barbell Calf Raise

4 sets: 15 reps

5 pm:  3.5 miles averaging 7:38 pace.  Easy cruise on the treadmill after work to get in another double run day.  Might be pushing to much the last few days but oh well.

Friday:  

9 am:   10 miles averaging 7:33pace.  Easy miles on the treadmill at Vasa again this morning.  I am starting to get sick of the treadmill already.  Prob be more miles this next week when traveling though.  Back is holding up well and legs a little sore from yesterday.

1:30 pm: 2.6 mile walk in 41mins.  Walk in the hood before lifting to loosen up.

2:00 pm: 1:10 Mayham lifting in the garage- Glutes and Arms

Warmup:

Crossover Symmetry- Shoulders and hips plus some PT

GHD Hip Extension

4 sets: 10 reps 

DB Box Step-Ups

4 sets: 10 reps (each side) 

Weighted Hip Thrust

4 sets: 10 reps 

Banded Pushups

5 sets: 10 reps

Body Row on Racked Barbell

5 sets: 10 reps

Ring Dips

4 sets: 10 reps 

Barbell Curl 21's

3 sets: 21 reps

Double DB Skull Crushers

4 sets: 10 reps 

DB Preacher Curl

4 sets: 10 reps 

Saturday:

Got up super early this morning to catch a 6am flight to NY for Don's event on Thursday.  Fun day of travel with Don and Amy.  Stay at Joe's house about 40mins north of the city until Wednesday then we will be in the city the rest of the week.

3 pm:  4.5 mile hike in 1:52.  Easy hike with the crew in NY by Joe's house.  Really cool area that I have never been to.

Sunday:

7 am:  8.4 miles averaging 9min pace.  Easy cruise with Joe and Don from Joe's house.  Super foggy and chill morning but so much fun.  Did find buckets of candy along the route.  LOL...

Went into the city in the afternoon to check out where we will be for Don's event on Thursday.  Doing it at a Lifetime Fitness in the middle of the city a few blocks from Times Square.  Spent the evening with Joe's parents, all of 93 and 90 years young.

Total Weekly Numbers

Much better week this week than I thought it would be.  Not sure I will get much lifting or walking in this coming week but should be able to at least keep it over 50 miles running again.  

Oct 17th- Oct 23rd

 “Kind words do not cost much. Yet they accomplish much.” - Blaise Pascal

Monday:  

9 am:  5.6 miles averaging 7:55pace.  Easy miles from the house over to Westminster Hills and back.  Legs felt so much better today than yesterday but took about 2 miles for things to loosen up.  Going to quit marking every workout as injured in the online log I maintain now since things have been going well.  https://www.attackpoint.org/log.jsp/user_4888  is where I track everything, including injuries and even mileage on my shoes.  There is data going back to 2009 on there.

2 pm:   1.5 mile walk in 25 mins.  Afternoon walk around the hood to move and enjoy a wonderful 65 degree afternoon.  Love this time of year.

Tuesday:  

9 am:  6.25 miles w/ 400ft of vert averaging 7:45pace.  Another easy loop in the Westminster Hills across the street.  Really enjoying running there again after getting burn out running there a few years ago.  Mid weekday is perfect for there is not very many dogs like there is on the weekends.  Did do a mile walk right afterwards as a cooldown.

Got this in the mail today from the slacker JT in the Springs... guess he knocked out a 100 mile gravel ride down there.  Solid work buddy!!!!

1 pm:   2 mile walk around the hood in 31mins before lifting.

1:30 pm:  1:15 Mayham lifting in the garage- Upper Body Anterior (Chest & Bicep)

Warmup:

Crossover Symmetry- Shoulders and hips plus some PT

-then

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

Reverse Grip Barbell Bench Press

4 sets: 10 reps 

Double DB Incline Bench Press

4 sets: 10 Reps 

Flat Bench DB Chest Fly

4 sets: 12 reps 

Barbell Drag Curls

4 sets: 10 reps

Standing Alternating DB Curl

4 sets: 10 reps (each side)

Wednesday:  

Note:  So I know that I have gain a shit ton of weight since I got hurt on Sept 1st.  I basically downward spiraled into a depression where I just ate all the time because I had nothing else to do and it was the only thing that felt good besides sleeping.  Yes I am prone to this (binge eating when depressed), I have been my whole life, I was the fat kid in junior high.  I have been scared to get on the scale the past week as I started jogging again to see how bad it really was until this morning.  Can't improve something if you don't know where you started.  So with that said on Aug 11th before I got hurt I was 168lbs and about 9% bodyfat, today I was 179lbs and 13% bodyfat.  I have some work to do.  I like to hover around 165 but to be honest the number that really got me was the 13% bodyfat, I like that to be under 10%.   I did start tracking my food again on Monday and that always helps a ton.   Good thing I am not racing this Sunday at the US Masters Cross Country Championships like I wanted too before the injury, I would have suck it up for my team.  LOL.

9 am:   6.1 miles averaging 8:20 pace followed by a 1 mile cooldown walk.  Ran to Paula's house where I took her dog on a 2 mile loop then ran back home after dropping her off.  Paula was not feeling well today but the dog needed to get out for some exercise.  Nice and chill jog.  Walked a mile around the hood for a cooldown.

2 pm:  1.7 mile walk in 26mins.  Warmup walk before lifting while on a call for work.  Love walking meetings when I can pull it off.

2:30 pm:  1:10 Mayham lifting in the garage- Lower Body Push Pull

Warmup:

Crossover Symmetry- Shoulders and hips plus some PT

Back Squat

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

Deadlifts

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

Hamstring Ring Curls

4 sets: 10 reps 

DB Box Step-Ups

4 sets: 10 reps (each side)

Seated Dumbbell Calf Raise

4 sets: 15-20 reps

5:30 pm:  5 miles averaging 8:13pace.  Runner Roost Wed night jog.  Super chill and first double in a long time.  No one that I usually run with was there so just did my thing and left instead of hanging out afterwards.

Thursday:

7 am:  6.1 miles averaging 8:30pace.  Easy miles this morning from work in Louisville running a lot of the same roads I used to hit daily when I went to the office still.  Had to go in for a flu shot so just ran there before hand.  Legs were totally shot from yesterday's double and lifting, moving slower than hell.

2 pm:  1.6 mile walk in 25mins.  Easy afternoon walk around the hood before lifting.

Friday:  

7 am:   6.4 miles averaging 8:10pace.  Easy 2 loops around Davidson Mesa watching the sunrise.  Legs were shit!  I purposely skipped doing Sanitas last night with the Boulder Skimo Club thinking it would help my legs feel better but nope, should have gone.  Only the last 1-1.5 miles felt ok.  Guess it is part of trying to get back in shape again.

9:30 am: 1.6 mile walk in 25mins.  Walk as a warmup before lifting.

10 am:  1:25 Mayham lifting in the garage-  Upper Body Posterior (Back & Triceps) plus Shoulders

Warmup:

Crossover Symmetry- Shoulders and hips plus some PT

Strict Pull-Ups

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

Lat Pulldowns

4 sets: 10 reps 

Bent Over Barbell Row

4 sets: 10 reps 

Shoulder Press

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

Bottom-Up Single Arm Standing KB Press

4 sets: 10 reps (each side)

Plate Front Raise

4 sets: 10 reps 

Standing Tricep Extension w/ band

4 sets: 10 reps 

Double DB Skull Crushers

4 sets: 12 reps 

Saturday: 

8 am:  6 miles averaging 10min pace.  Goggin's workout-  6 mile run with 25 push-ups every 1/2mile.  Did on a half mile loop I figured out from my garage so the push-ups were in the garage.  Much slower than last time I did this workout a few years ago on a track but fun.  Arms shot of course afterwards, 300 total push-ups.

2 miles of walking afterwards as a cooldown from the workout.

1 pm:   Headed over to South Boulder to watch the Masters Cross Country National Championships.  Good times!  Caught up with a shit ton of people and of course I had to explain about 50 times to why I was not running.  Of course slacker (JT) was there.  Paula, Donnie, and I posted ourselves on top of the big hill on the course and encouraged people on.  Good times!

Sunday:

8 am:  10 miles w/ 2000ft of vert averaging 11:20min miles.  Easy run up Bear Canyon towards the summit of Green and back.  Was going to keep going to hit the summit but decided to stick to the plan and not push the back more.  Felt great to be back out there moving some what decently.

Noon: 1.5 mile walk with Paula and the dog around the hood.

Total Weekly Numbers

Finally a somewhat good week!  Things held together nicely and hopefully I can keep building on this week.  First time I have hit over 50 miles running in a while which was the goal of the week. Might be hard to get close to this in the total hours this week due to heading to New York this coming Saturday and then being there for a week but will be a great time!

Oct 10th- Oct 16th

 “Happiness is not something ready made. It comes from your own actions.” - Dalai Lama

Monday:  

Happy Columbus Day!  Not a real holiday but love getting people fired up over it.

2 pm:  Easy walk/jog from the house.  This was a rough run... body did not want to be doing this at all.  Walked the first mile or so, then jogged until started having some back pain around mile 4 where then I walk/jogged back to the house.  Cluster fuck of a run....over this shit.  Did find the last of the geocaches in the dog park so there is that, hardest one yet to find.  Paula and I are up to 801 of them so far.

Tuesday:  

6:30 am:  5 miles averaging 8:15pace.  Easy mileage at Davidson Mesa.  Wanted to change it up some instead of running from the house and it has been a while since I have been over there.  Always love the views!  Just ran never looking at the pace on the watch.

1:30 pm:  Walk 2.2 miles in 33mins.  Walk around the hood before lifting..  Legs are somewhat sore, think it is from jogging... 

2:15pm:  1 hour Mayham Lifting in the garage.  Upper Body Anterior (Chest & Bicep)

Warmup:

Crossover Symmetry- Shoulders and hips plus some PT work

-
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

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

Alt. Incline DB Bench
4 sets: 10 Reps (each side)

Bench Flys
4 sets: 12 reps 

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

DB Preacher Curl
4 sets: 10 reps  (each side)

6 pm:  Went with Paula to the annual Boulder Mountainbike Alliance get together.  They catered with Pica's taco bar, so good.  I may join for 2023 and tag along on some of their weekly rides.

Wednesday:  

7 am:   6.5 miles averaging 8:57pace.  Easy 2 laps of Davidson Mesa with Rebecca.  Super chill and great to catch up with her.  Nice and cold at the start at 40 degrees but sure warmed up quick by the end of the run.  

1 pm:  1.6 mile walk in 25mins.  Easy afternoon walk around the hood before lifting.

2 pm:  Hour Mayham lifting in the garage- Lower Body Push/Pull

Warmup

PT exercises

Back Squat

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

Deadlifts

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

Barbell Front Squat: 1 and a Half Reps

4 sets: 8 reps 

DB Good Mornings

4 sets: 10 reps 

Band Pull Through

4 sets: 12 reps.

Standing Barbell Calf Raise

4 sets: 15-20 reps

Thursday:

9 am:  5.3 miles w/ 700ft of vert averaging 8:55pace.  Easy jog around the Rock Creek trails finding geocaches... such a great way to make sure I keep a run easy.  Found 6 of them today and 1 that I could not find.  Will have to go look again for it with fresh eyes.  They also removed my secret pullup bar in there, such a fucking bummer.  Here is a photo of my favorite geocache today, it was a hollowed fake rock, took a bit to find among the other rocks out there.

2:30 pm:  2.1 mile walk in 33mins.  Hood walk to wake up this afternoon... wanted to nap but walked instead.

3:15 pm:  1:05 Mayham lifting in the garage Upper Body Posterior (Back & Triceps) 

Warmup:

Crossover Symmetry- Shoulders And hips plus some PT

3 Rounds

10 scap pullups

15 bent over barbell rows (empty bar)

5 down dog/seal pose transitions

Strict Pull-ups

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

Double DB Prone Row

4 sets: 10 reps 

Single Arm Lat Pulldown

4 sets: 10 reps (each side)

Supported Single Arm DB Row

4 sets: 10 reps (each side)

Standing KB Crush Grip French Press

4 sets: 10 reps 

Single Arm DB Kickback

4 sets: 10 reps  (each side)

Friday:  

7 am:   5.3 miles averaging 8:20 pace.  Easy run on the Costco loop in Superior.  Just cruising and did find 2 more geocaches and one that was missing, most likely due to the fire and fence replacement afterwards.  Legs were shot for some reason today but whatever.  The geocaching while running that I have been doing has really helped me keep things easy while I work my way back from this injury.

Saturday: 

8 am:  1.5 mile walk in 25mins.  Easy walk in the hood before lifting.

8:30 am:  40 mins Mayham lifting in the garage- Shoulders (skipped glutes due to running later)

Warmup:

Crossover Symmetry- Shoulders and hips plus some PT

Shoulder Press

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

Seated Arnold Press

4 sets: 10 reps 

Standing DB Lateral Raise

4 sets: 10 reps 

11 am:  9.5 miles w/ 2700ft of vert averaging 15min miles.  Easy longer run in the Boulder hills with Rebecca starting and ending at NCAR.  Plan was to go up to the summit of Green but about 3/4 of the way up my lower back started getting really tight and I could feel it a some so jumped off Amp and took Ranger/Gregory back down to Mesa back chilling out back to NCAR.  Man I have lost so much running fitness in the past 7 weeks with this injury.  Before HR I was able to average about 10 min miles on a loop like this.  Time to start building back. 

3 pm: 2 mile walk in 33mins.  Paula was running the Indian Creeks race today and gone all day so stopped by her house this afternoon to walk Venus for her.  So nice out!

Sunday:

8 am:  5.1 miles averaging 8:09 pace.  Easy morning miles over at Davidson Mesa just cruising and not looking at the watch.  Legs are SHOT from yesterday.  SO MUCH work to do to get it back.  

Total Weekly Numbers

Finally a somewhat normal week.  Well not quite normal but a hell of a lot better than it has been activity wise.   Going to shoot for 50 miles this week of running plus whatever I walk.  13 weeks as of last Friday to Hurt 100 so if I am going to do this need to get back on the horse.  At the same time I bought the IKON ski pass this week so plan on going full send into skiing and skimo this year.  Need to improve my downhill on black diamonds so I can do the Power of 4 in Aspen this year.

Oct 3rd- Oct 9th

 "Without ambition one starts nothing. Without work one finishes nothing.”  - Ralph Waldo Emerson

“There are people who have money and people who are rich.” - Coco Chanel

Monday:  

9 am:  Jog 5 miles averaging 9min pace.  Easy jog from the house on a combo of roads and trails at Standley Lake.  First mile of the jog was a walk/run until the hamstrings quick giving me pain then I was able to jog the rest.  The hamstrings were not happy this morning, PT said this is part of my back injury.  There is a nerve right by the L5 disc that I injured that runs down the glute and hamstrings.

1:30 pm: 2.6 mile walk in 40mins.  Easy walk around the hood in between meetings.  I needed to get out of the house for a bit.

Tuesday:  

9 am:  Jog 5 miles averaging 8:55pace.  Easy 5 miles across the street in the Westmister Hills trails.  First 2 miles had some walking due to the left glute acting up (pain) but went away as I warmed up.  A dog someone was walking off leash did jump in front of me and trip me over.  Little bit of a bloody hand but that was it.

Wednesday:  

 9 am:   5.6 miles averaging 8:11pace.  Easy miles again in the Westminster Hills trails.  No walking today like yesterday, legs felt better.  Did not have the weird hamstring thing today like I did yesterday.  

10 am:  1.1 mile cooldown walk around the hood right after the run.  Think I will add these for a bit as time allows with the hope they will help me feel better the run next day.

3 pm:  15 mins of PT followed by 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

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

Meadows Row

4 sets: 10 reps 

Reverse Grip Lat Pulldown

4 sets: 10 reps 

Lying DB Pullover on Bench

4 sets: 10 reps 

Inverted Skull Crusher

4 sets: 10 reps 

Single Arm Standing Tricep DB French Press

4 sets: 12 reps (each side)

5 Rounds

30sec plank

15sec recovery

--- Today is the 1 year anniversary of my first date with Paula... damn time flies.  Went out to dinner this evening.

Thursday:

7 am:  5 miles averaging 8:34pace.  Easy jog from the house.  Turned it into an easy Geocaching jog in the dog park.  Found 4 of them.  There is only one left over there but I could not find it.  Sent a message to the owner of it for a hint.

9 am:  Garage lifting

Warmup:  PT exercises.
Back Squat light
5x10

Deadlifts light
5x10

GHD Hip Extension 
3x10

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

4 pm:  1.2 mile walk.  Easy walk around the hood just to move some more.  The 75min massage I had over lunch loosened things up a lot.  Could feel it again for a bit but she told me that would be normal.  Actually told me to do the PT exercises since things are opened up again

Headed over to Neptune this evening with Rebecca to watch a presentation by Pemba Sherpa on Nepal.  Good times!  Hopefully some day I can get to Everest Base Camp just to see the mountain in person.

Friday:  

9 am:  1 hour Mayham lifting in the garage.  Shoulders and biceps. 

Warmup:

Crossover Symmetry- Shoulders And hips plus some PT (15mins)

Shoulder Press

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

Seated Alternating Double DB Shoulder Press

4 sets: 10 reps 

Ring Y Raise

4 sets: 10 reps

 Russian Kettlebell Swing

4 sets: 10 reps

 

Standing KB Crush Grip Bicep Curl

4 sets: 10 reps

Ring Curls

4 sets: 10 reps

1 pm:  5 miles averaging 7:47pace on the treadmill at Vasa.  Easy miles on the treadmill at the gym.  Did this so I could get in a little bit of sauna time afterwards.  Felt really good today.  Did 15 mins in the sauna right after the run.  Need to do this more often as hurt gets closer, right now it is just re-exposing myself to that heat once or twice a week.

Heading over to Koda to watch the Koda Iron Games that I was supposed to be in but had to drop due to my back injury...  Of course I discovered that Pica's in Louisville would give me Margs to go at dinner so may have been a little drunk by the end of the night.  Doesn't help when they filled my 32oz bottle with Margs.  LOL...

Saturday: 

Another depressed this weekend, and of course, I don’t have a reason. Just like last few weekends I seem to fall off a cliff and barely leave the house. Think today was triggered by a hang over from drinking to many Margs last night that fucked my whole day, when will I ever learn?  I am not 30 anymore.  Only time I left the house today was to get fast food, to fucking lazy to even cook... 

Sunday:

Still in my depression mode today... lost all momentum I had from the week.  Did drive up to Golden Gate State Park to try and hike with Paula but could not find a parking spot with all the leaf peepers so just turned into a long drive instead, at least I got out of the house but the rest of the day was watching football.  I came across this on another blog and it describes how I have been feeling lately, "I go through the motions and feel exhausted with each passing minute — that is, until I boost myself into physical activity for an hour or two, wherein I feel inexplicably fine. I’m not … tired-tired. Just tired of myself. Low on motivation. Filled with existential dread."  Just need to figure out how to get pass this bullshit.  Comment I made to Paula yesterday that has some truth to it, funny how people disappear when your injured and can't do shit with them.  I may have over exaggerated the comment when I made it on our drive today but there is some truth to it.

 Hopefully I can get my head out of my ass this week.  First thing is to try and reel in my diet (gained almost 20lbs since my injury) and get back to Bob's come back plan, 5 miles a day no matter what.

Total Weekly Numbers

Started as a good week then lost it....  seems the drinking on Friday night was a trigger of some sort that put me into a depressed state all weekend.