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.