Nov 21st- Nov 27th

“It is not enough to have a good mind; the main thing is to use it well.” - Rene Descartes

Monday:  

9 am:  5.8 miles averaging 7:55pace.  Easy cruise around the hood in between meetings this morning.  Stopped at Paula's house around mile 4 to say hi to Venus and her.....  Awesome jog this morning even through I was rushed somewhat with meetings.  Dressed way to warm so soaked when I got done.

4 pm:  1:15 at Crossfit

Warmup:  

Crossover Symmetry- Shoulders and hips plus some PT

then

rowing, mobility and drills.

Shoulder Press 10-10-10-10 : 3950 lbs | 95 lbs, 100 lbs, 100 lbs, and 100 lbs | Rx'd

Sets

10 Shoulder Press | 95 lbs

10 Shoulder Press | 100 lbs

10 Shoulder Press | 100 lbs

10 Shoulder Press | 100 lbs

-then--

4x 2 mins RemReps:68 reps | 23, 20, 20, and 5 | Rx'd

4 rounds, 2 mins each, of:

Row, 300 m

max rep Wall Balls, 20 lbs | 23, 20, 20, and 5

Rest 1 min

-- pulled the plug on the last set of wall balls, back was acting up some.

Tuesday:  

7 am:  1:15 Rise and Shine race #2 at ABasin.... 

First skimo of the year and man my transitions suck, especially the first 2 of them on the 1st lap.  Why I do these, to practice.  Downhill was slow for me today as well, legs are tired.  I would catch and pass people uphill but got passed on the downhill a lot.  That will change hopefully with more skiing this year.

3 pm:  5.2 miles averaging 7:39 pace.  Easy jog around the gym before hitting the gym.  Just cruising, the legs are tired from this morning for sure so gotta keep hitting them today.  Surprised on my average pace for sure, felt I was moving much slower

4 pm:  1 hour at Crossfit

Crossfit

Warmup: jogging and mobility

4 RFT: Box Jumps and 400 m : 10 mins 59 secs | Not Rx'd

4 rounds of:

15 Box Jumps, 36 in

Run, 400 m

---modified the workout with 24 inch step up, wore 20lb vest the whole time.  Box jumps still scare me due to that is what I was doing when I got injured.

Wednesday:  

NOTE:  Weight check-  Weight check - 178 @ 12.2%... little bit of improvement.  I honestly was not expecting any improvement due to all the drinks and shit I at last week when it was my birthday so I will take it.

9 am:  5.75 miles averaging 7:56 pace.  Easy cruise around the Louisville Tech Center by the gym followed with 10x20sec strides.  Need to get back to doing these most days again.

10:30 am:  1 hour at Crossfit

Warmup:  Airbike, mobility and lots of drills.

Chipper: Deadlifts, Push Jerks, Front Squats, and 2 more : 8 mins 54 secs | Rx'd

50 Deadlifts | 85 lbs

40 Push Jerks, 50% 1RM | 85 lbs

30 Front Squats | 85 lbs

20 Power Cleans | 85 lbs

10 Thrusters | 85 lbs

-- got done to fast, should have gone heavier but was worried about the back.

- Venus loved her homemade dog treats that a 6 year old of one of owners of the gym made.... LOL... Love finding stuff like this and will especial support kids when I can.

Thursday:

Decided to bail on the Broomfield 10K today.  Was planning just to jog it with Donnie but he bailed and wanted to work out with some friends today so headed over the gym for the T-Day workout instead.  Plus I have already raced twice in the past 5 days with the 10K last weekend and Skimo on Tuesday, that was enough.

8:15 am:  3.25 miles averaging 7:45pace.  Warmup jog before the T-Day WOD at the gym which includes a 5K.

9 am:  1:00 at Crossfit

Warmup: Mobility and running

Warmup: mobility and jogging

AMRAP 45 mins w/ Buy-in:  24 rounds + 5 Pull-ups + 10 Push-ups + 1 Air Squat | Rx'd

45 mins:

Run, 5 km  

then in the remaining time, AMRAP of:

5 Pull-ups

10 Push-ups

15 Air Squats

-  ran the 5K in 20:07 for a 6:28pace average.... every mile was quicker so loved that with the last mile being at 6:10pace.  Ran it solo for people at the gym are slow on the longer runs.  Could have easily broken 20 mins if I was pushed.

10 am:  Rowed 3500 meters in 15:56 after the workout.

Goal is to row or skierg 100,000 meters between Thanksgiving to Christmas Eve.  Did this last year and it was fun to add something else for a month.  Information can be found here, https://log.concept2.com/challenges/holiday

Chill Thanksgiving of just Paula, Venus and myself.... watching football and having a no meat Thanksgiving meal this year just for something different.  Venus even got her own pumpkin pie.

Friday:

11 am:   Meet Frank over at the track for a workout... kicked my ass....

50-40-30-20-10: Snatch, Sit-ups, and Lunges : 20 mins 49 secs

50-40-30-20-10 reps of:

Dumbbell Snatch, 35 lbs

Sit-up

Lunge,  yd

Run, 200 yd

--  Got this in the mail today so that was a great surprise!

Saturday: 

8 am:  Hike 7.25 miles w/ 3500ft of gain in 3:35.  Hike of Quandary Peak with Don and a bunch of Ten Thousand athletes... good times and once again I was the oldest one there.  LOL...  Perfect day on the mountain, summited in a long sleeve shirt and just a vest for there was no wind at all and sunny.  Prob 25 degrees on top.  Lots of goofing around on the way up.

Sunday:

8 am:  12 miles w/ 2000ft of vert averaging 10:30pace.  Easy lap of Centennial Cone with the Sunday morning Denver Trailrunners group.  Ran the first half super easy at the group's pace but then decided I needed to get done so took off the second half and ran it solo to finish.  Great day up there!  Always forget how cool this loop is just west of Golden.

--  Headed over to Play Again Sports in Boulder this afternoon and found this guy... super pumped to have my neighbors look at me weird as I push this up and down the street.

Total Weekly Numbers

Not a bad week at all... could have done a lot more running but at least I was active every day and even got in my first Skimo of the year.  Finished book #27 of the year this week as well so still on track to finish 30 by the end of the year.

Nov 14th- Nov 20th

  “The reward for work well done is the opportunity to do more.” - Jonas Salk

Monday:  

9 am:  5.4 miles averaging 7:40pace.  Easy on the treadmill at Vasa with 5x1 min harder (6:15pace)/ 1 min easy in the middle of the run.  Felt great!  Time to start putting in some efforts during the runs this week.

3 pm: 1:30 Mayham lifting in the garage- Arms and Core

Warmup:

Crossover Symmetry- Shoulders and hips plus some PT

-then-

3 Rounds

15 banded bicep curls (light band – fast reps)

15 banded tricep extenstions (light band – fast reps)

-into-

2 rounds

10 PVC pass throughs

5 PVC around the worlds (each direction)

10 Arm circles (each direction)

5 Down dog/seal pose transitions

Ring Pushups

5 sets: 10 reps

Strict Pull-Ups

5 sets: 10 reps

Ring Dips

4 sets: 10 reps 

Incline Dumbbell Curls

4 sets: 10 reps

Barbell Skull Crushers

4 sets: 10 reps 

Standing Alternating DB Curl + Single DB Double Head Curl

4 sets: 10 reps 

3 Rounds

15 Strict Abmat Situps

:30 sec Flutter Kicks

15 Strict Abmat Situps

30 sec Copenhagen Plank (each side)

20 KB Front Rack Marches (each side)

Tuesday:  

Good snow last night.... first real snow for me since I was in NY last time it snowed here.  

Of course I did not have surgery for my injury, that day is coming when I get older according to the surgeon, but a good reminder that popped in my news feed today that still applies.   https://joefrieltraining.com/return-to-training-after-surgery/

9 am:  7 miles averaging 7:55 pace.  On the mill again... got about 4 inches of snow in my hood and I needed to be able to get to my PC quickly today if something came up for work so the treadmill again today at Vasa.  Just an easy cruise.

3 pm: 1:20 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

8 sets: 4 reps @ RPE 7.5/10

1:1:2 Incline DB Bench

4 sets: 10 reps (L+R+Both)

Double DB Bench Press 1 and ½ Reps

4 sets: 10 Reps 

Incline Bench DB Chest Fly

4 sets: 12 reps 

DB Spider Curls

4 sets: 10 reps 

Standing Alternating DB Curl

4 sets: 10 reps (each side)

Headed down to The Oriental Theater meeting Don and Nate this evening to check out the film "Free Outside: A Hike Like You Have Never Seen Before."  Good film of the unsupported FKT on the Colorado Trail.  This may be the last time that an unsupported FKT will be filmed since right after this happened the FKT rules changed so that unsupported FKT attempts can not have a crew film them even if there is no interaction between the runner/hiker and the crew which in this case there was not.  Did come out of the film with a new motto I like for now, "No Steps Backwards", wrote it on my white boards in the office and home gym.  Good film.  

Wednesday:  

NOTE:  Weight check-  did not weigh in this morning with being out late last night and eating/drinking whatever I wanted last night... yes that means I had a few Mules last night.

9 am:  1:10  Crossfit

Warmup: rowing, mobility and drills

50-40-30-20-10: Row Calories and Push-ups : 16 mins 47 secs | Rx'd

50-40-30-20-10 reps of:

Row (calories)

Push-up

4:30 pm:  8 miles averaging 7:40 pace.  Easy on the mill with 6x1 min @ 6:15pace w/ 1 min easy towards the end.  Did not feel like running in the dark so hit the mill.  Need to break away from this damn thing, been using it to much lately. 

Thursday:

Fucking birthday----  47, getting to fucking close to 50.  Damn time flies as you get older, so weird to me.  Feel like I have so much more I want to do before I am not able to physically do it anymore but not enough time.... sucky feeling.

9 am: About 2 hours of skiing.  12 easy laps this morning at Eldora... first ski of the season. They only have 2 runs open so it was laps. So glad I went, almost did not due to how shitty the roads were.  Not very many people there until I left around 11am, people started showing up then.

4 pm:  1:25 Crossfit.

Warmup:  

Crossover Symmetry- Shoulders and hips plus some PT

Mobility, rowing and drills.

5x RFT: Every 5 mins, 9 mins 6 secs |  Rx'd

5 rounds, each round for time, of:

Every 5 mins

5 Power Cleans, 50% 1RM | 135 lbs

10 Box Jump Overs, 24 in

20 Walking Lunges

10 Box Jump Overs, 24 in

5 Power Cleans, 50% 1RM | 135 lbs

---- Went out to Nissis with Paula for my birthday dinner.  Not very many people there due to the snow storm and the crappy roads but we had a great time listening to the band along with the good food.  Thanks!!

Friday:

Dragging ass today from being out late last night and drinking a few Old Fashions.... LOL...  Between lack of sleep and the snow I did not leave the house at all today until I made myself at least go to Crossfit in the late afternoon.

4 pm:   1:15 Crossfit

Warmup: 

Crossover Symmetry- Shoulders and hips plus some PT 

---then---
 run, mobility and drills

AMRAP 20 mins:5 rounds + 5 Inverted Burpees + 20 Medicine Ball Sit-ups + 45 secs | Rx'd

20:00 AMRAP:
5 Inverted Burpees
20 Medicine Ball Sit-ups, 20 lbs
Plank Hold, 1 min

Saturday: 

8 am:  2 miles averaging 7:45 pace.  Ran the last mile of the 10K out and back to see how the run ends and conditions as a warmup.  Icy as hell.....

9 am: 6.2 miles (10K) in 43:35....  Turkey Trot 10K-  Started out good running in a pack with the first place until mile 2 where I had to pee, the line was to long to pee right before hand the start and almost missed the start trying to wait in line.  Pulled off to pee and lost contact so just ran it in at a tempo pace stopping for the eggnog chug station (mile 3) and pumpkin pie station (mile 5.5).  7th overall and 1st master.... course conditions were icy as shit and over my ankle in snow for about a half mile of it which was also setting off my lower back a little bit, probably good I had to pee and was not racing for the front.  Good to see where I am currently at to start building up some.

12 pm:  Right after the 10K changed in the car and drove down to Over Yonder Brewery to have a beer with JT who was racing a 5K downtown.  Great to catchup!

Sunday:

9 am:  8.2 miles averaging 8 min pace.  Easy loop from Costco in Superior to Boulder via Marshall Road to Cherryville and back on the 36 bike path.  Super chill jog.  Had to force myself to go this morning and was glad I did after about 3 miles.  Been sort of a struggle this week to get out, way to much treadmill time for sure.

---  Headed over to The Colorado Keg House to do one last birthday party with some other friends.  Good times watching the Broncos lose another game.  Think I have been social enough this week to last me for the next 2 months.  LOL....  

Total Weekly Numbers

Not quite the week I wanted but getting back to the gym and more than last week so I will take it.  Super tired this Monday morning due to how busy of a week it was.  Need to get into more of a routine in the coming weeks.

Nov 7th-Nov 13th

 “We don't see things as they are, we see them as we are.” - Anais Nin

The great coach and writer Steve Magness recently tweeted a training philosophy poem:

Mostly easy,
occasionally hard,
vary it up,
and very seldom, go see God.

Time I start putting a little bit more effort in my training since we are now over 8 weeks since that injury and easy jogging has been going well.  They only way to get back into shape is to either run more miles, put in harder runs, or a combo of both.

Due to how much time I lost with the herniated disc injury, the fact that I am just now able to run without pain after running and that it is only 8 weeks away I decided to pull out of Hurt 100.  I just don't want to spend all that time and $ for something that I haven't been able to train to do well at for at least 12 weeks.  I was doing well with training until the injury on Sept 1st but that is just life.  Onto new goals.

Love Rivs, nothing is more inspiring to me--  https://runningmagazine.ca/the-scene/tommy-rivers-puzey-runs-new-york-city-marathon-reminds-us-to-celebrate-life/

Monday:  

3 pm:  2.4 mile walk in 39mins.  Hood dog walk with Venus... watching her this week during the day since Paula is down in TX at her dad's house.  Need to get my ass back in gear but this head cold is kicking my ass.

Tuesday:  

9 am:   5.15 miles averaging 8:45pace.  Easy loop from the house.  Stopped at mile 3 to pick up Venus (Paula's dog) to run the last 2 miles to my house with me.  Rough run today, blowing snot everywhere.

3 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

7 sets: 6 reps @ RPE 7/10

Alt. Incline DB Bench

4 sets: 10 reps (each side)

Double DB Bench Press

4 sets: 10 Reps 

Flat Bench DB Chest Fly

4 sets: 12 reps 

Seated Alternating DB Curl

4 sets: 10 reps (each side)

Single Dumbbell Waiter Hold Curl

4 sets: 10 reps 

100 sit-ups on the sit-up bench

Wednesday:  

NOTE:  Weight check-  179.6 w. 13.1% bodyfat.... Going in the wrong direction but not surprising with the week of travel and being sick.

7 am:  6 miles averaging 7:45 pace.  Easy early spin on the treadmill at Vasa before picking up the dog... might get out later today as well, we will see.

1 pm:  1:10 Mayham Lifting in the garage- Lower Body Push/Pull

Warmup:

Crossover Symmetry- Shoulders and hips plus some PT

Back Squats

7 sets: 6 reps @ RPE 7/10

Deadlifts

7 sets: 6 reps @ RPE 7/10

Barbell Front Squat: 1 and a Half Reps

4 sets: 8 reps 

DB Good Mornings

4 sets: 10 reps 

Weighted Hip Thrust

4 sets: 10 reps 

Standing Barbell Calf Raise

4 sets: 15 reps

Thursday:

7 am:  6 miles averaging 7:42pace.  Pretty much the same as yesterday.  Hit up the treadmill at Vasa then pick up Paula's dog on the way home to watch during the day.  Tomorrow will most likely be the same too.

1:30 pm:  2 mile dog walk in 30mins with Venus around the hood.

3 pm:  1:10 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 Pullups

7 sets: 6 reps @ RPE 7/10

Body Row on Racked Barbell

4 sets: 10 reps 

Single Arm Lat Pulldown

4 sets: 10 reps (each side)

Lying DB Pullover on Bench

4 sets: 10 reps 

Standing Tricep DB French Press

4 sets: 10 reps 

Single Arm DB Skull Crusher

4 sets: 12 reps (each side)

----  Signed up for a Turkey Trek 10k in Arvada on 11/19... first race since the burro race in Aug.  Gotta get back into it sometime...  Hopefully I will be reminded why I love to race even if I suck which most likely will happen.  Just scared of any intensity since I blew out my L5 in my back on Sept 1st but need to get over it sooner rather than later.  I know it is all mental now but still holds me back.

Friday:  

7 am:   5.7 miles averaging 8min pace.  Easy miles on the treadmill at Vasa again the hop next door to pick up the dog again for the day.  Woke up at 3:30am this morning so little tired today.

2 pm:  1:03 Mayham lifting in the garage- Shoulder and Glutes

Warmup:

Crossover Symmetry- Shoulders and hips plus some PT

Shoulder Press

7 sets: 6 reps @ RPE 7/10

Seated Arnold Press

4 sets: 10 reps 

Ring Y Raise

4 sets: 10 reps 

GHD Hip Extension

4 sets: 10 reps 

Lateral Band Walk

4 sets: 30 yards (each way)

Russian Kettlebell Swing

4 sets: 10 reps 

---- Signed up for the Broomfield Turkey Day 10K on 11/24.  That is 2 races in 5 days.... both are going to suck.  HA!!!

Saturday: 

9 am:  1:15 at Crossfit... decided to go see how the back would hold up to some high intensity... made it with no issues.  Was going to run in the afternoon as well for 5-6 miles but was so damn wiped after this that I took a nap instead.  Getting back into shape is hard.

Warmup: 

Crossover Symmetry- Shoulders and hips plus some PT

-then-

Airbike, mobility and drills

AMRAP 25 mins: 22 rounds + 5 Push Press | Not Rx'd
25:00 AMRAP:
10 Push Press, 45% 1RM | 95 lbs
10 Kettlebell Swings, 53 lbs
10 Box Jumps, 24 in

With Morgan, switch every round for rest… I did step ups due to back 

Sunday:

8 am:  11.25 miles w/ 1500ft of gain averaging 9:11 pace.  Easy with Denver Trailrunners at Flatiron Vista doing all the loops.  Such a great day out when the wind was not blowing.  I say easy but honestly I am out of shape and could not lead the fast group like I normally do but was just behind them.  I was worked afterwards.... 

Total Weekly Numbers

Not quite the week I wanted but I will take it considering everything this week.  The massive head cold, watching Venus, and catching up on work after being in NY last week.  Been a challenging week.  

Oct 31st- Nov 6th- Oct numbers

“It's not what you pay a man, but what he costs you that counts.” - Will Rogers

In NY most of the week then sick when I got home.... this is a trip I will always remember....

Monday:  

7 am:  7 miles averaging 9min pace.  More easy miles this morning with Joe and Don from Joe's house.  Warmer today and no fog so got to see a little bit more.

7 pm:  3.5 miles in an hour.  Easy lap around town to check out all the houses and Halloween decorations. There was some cool shit here in NY.  In the house photos below the guy that lives there does Ernie on Sesame Street.

Tuesday:  

9 am:   5.5 miles averaging 8:15pace.  Easy solo cruise from Joe's house around the town.  Wet humid morning.  Was soaked by the time I got done.

-- had thoughts of either doing a second jog or hit Joe's home gym but that never happened.  Was super tired today and said the hell with it.  I have not been sleeping very well the past few nights since I got here.

Wednesday:  

7 am: Spent all day going from Joe's house which is about 40mins north of Manhattan to Manhattan via the train.  Once we got there we had to go to Ten Thousand office to check in with them then over to Lifetime to make sure everything is set for tomorrow before finding our condo.  Busy ass day but did go over to Times Square once we found the condo to check it out since it was only 2 blocks away.

Thursday/Friday:

 Don's treadmill attempt started at 9am on Thurs to 9am on Fri at Lifetime on 23rd in midtown Manhattan.  Goals are most miles on a manual treadmill in 12 and 24 hours plus fastest to 100 miles.  I was able to join him for about 20 miles on the treadmill next to him in between people.  A group of us made sure that the treadmill next to him was never empty so he was always running with someone.  Ended up with 114.25 in 24 hours and hit 100 miles in 19:52 I believe.  Might be a little off on the numbers since I am recalling it from memory.  His hip flexors gave out so it was a sufferfest for him from mile 80-90 on.  So much fun, but the manual treadmill is a beast.  Film on the whole 24 hour event should be released soon from the brand Ten Thousand who sponsored the whole trip.  I will of course post that on here when it is released.  It should be on this page when released, https://www.tenthousand.cc/blogs/feats-of-strength

Saturday: 

6 am:   Woke up super early today to leave for the airport at 4:15am for a 6:30am flight and was back home by noon mountain time.  So wrecked from the past 48 hours.  Maybe got 5 hours of sleep total and sinuses are on fire which means I am getting sick.  Tested neg for Covid when I got home so that is good.

Sunday:

8 am:  Nothing today.... sick all day with a massive head cold.  Tested neg on the Covid test still this morning.  Day of blowing my nose non-stop while watching Netflex.

Total Weekly Numbers

Sort of a shit week number wise for me with traveling all week.  I don't do well training when traveling so expected.  Was hoping for at least 50 miles which I was way short on.  Will get back to it once I get rid of this damn bug I brought back with me.

Total Monthly Numbers

Much better month than Sept.  Finally starting to get back to jogging without pain.  Once in a while it flairs up but for the most part it seems to be under control.  I thank Caitlin at Build PT in Louisville... I don't trust PTs but she has changed my mind and trust her fully with getting me back.  She got me to the start line of Hardrock with my calf issue and now got me back to jogging in about a month from a herniated L5 disc in my back.  Look her up if you need some work done.