“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
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.
No comments:
Post a Comment