“Feeling gratitude and not expressing it is like wrapping a present and not giving it.” - William Arthur Ward
Quote that I found in a Craft article online... totally agree and I am also guilty of this as well... time to get to fucking work...
There
is a message not to overcomplicate things and obsess over things like
gel flavors or clothing fabric, polarized sunglasses or the combination
of electrolytes in a protein shake. “Maybe it's always been this way,”
Rivs says, “but my perspective is that in the quote-unquote modern world
of running, everybody's looking for a shortcut. Everybody's looking for
a hack, a way to reach the goal without having to put in the actual
effort. It shouldn't be complicated. If you want to be good at running,
you have to run. There's no other way around it. You can't
reverse-engineer it.”
Monday:
6:30 am: 1:30 Crossfit then Rowing.
Warmup: Airbike, mobility and drills
8x RFT: Assault Bikes, Lateral Burpee Over Bars, and Power Cleans : 18 mins 57 secs | Rx'd
8 rounds, each round for time, of:
12 Assault Bikes
8 Lateral Burpee Over Bars
4 Power Cleans, 70% 1RM | 145 lbs
Resting 1 min between each round.
---then---
30 mins easy rowing to rack up some meters for the challenge.... 6,419 meters.
2 pm: 6.1 miles averaging 7:55pace. New Monday ritual. Easy jog on the treadmill at Vasa followed by 20mins in the sauna.
-- Got this in the mail today from JT reminding me that he finally climbed a big mountain that I have not done yet.... we will see how long until I get this done too.....
7 am: 1:30 at the gym..
Warmup: 25mins of rowing, jumping rope, mobility and drills
Chipper: 18 mins 48 secs | Rx'd
60 Double Unders
30 Pull-ups
60 Double Unders
20 Chest-to-bar Pull-ups
60 Double Unders
10 Burpee Pull-ups
60 Double Unders
20 Chest-to-bar Pull-ups
60 Double Unders
30 Pull-ups
60 Double Unders
2 pm: 5.1 miles averaging 8min miles. Easy jog around the hood... was going to bail on a jog today but a new podcast with Goggins downloaded and felt guilty so got my ass out there. Legs are tired per usual.
Wednesday:
NOTE: Weight check- 178.2 @ 11.1% body fat.... Did not really lose any weight but the body fat is down 2% since mid Oct. Will take that as a win. Most likely would be down more weight if I did not lift so much but whatever, it makes me happy. Will get more serious about my diet after the first of the year.
8:30 am: 7.25 miles averaging 7:40pace. Easy run around the Colorado Tech Center by the gym. The first mile was really rough for I was super stiff but once I loosened up it actually one of the better runs I have had in the last few weeks. I was shocked by that. Maybe I am finally starting to turn a corner? Guess time will tell.
10:00 am: Rowing and Crossfit for 1:25
Warmup: Rowing, mobility and drills
4 RFT: Rows, Deadlifts, and Box Jumps : 16 mins 2 secs | Not Rx'd
4 rounds of:
Row, 500 m
12 Deadlifts, 45% 1RM | 175 lbs
21 Box Jumps, 24 in
Almost identical workout to when I blew my back out so went lighter weight on the deadlifts and did step ups instead of box jumps. More of a mental block for me than anything.
Funny photo of Paula last weekend when she was doing an ugly sweater Christmas 5K... if you know her then you know that Gin & Tonic is her favorite drink.
Thursday:
9 am: 9.5 miles averaging 7:13pace. 2mile warmup/ 8x3mins @ 10k effort w/ 2min jog recoveries/ 2mile cooldown..
Fuck that wind outside today. Went and hit the mill for the efforts today. I did have these scheduled for yesterday but the legs were not ready and they felt better today. 10K efforts were about 6:15pace and easy was easy on these around 8min pace. Sweat flying everywhere but that is nothing new when running on a treadmill.
--back and left leg have been bothering me some this week so heading to PT this afternoon for needling and some maintenance work meaning no lifting or Crossfit today.
8:00 am: 5 miles averaging 7:45pace. Easy cruise around the Colorado Tech Center before hitting the gym. Felt good today. Wonder if that is from the dry needling last night.
9:00 am: 1:20 at Crossfit
Warmup: 20mins of rowing, mobility and drills
FT: Thrusters and Rope Climbs : 9 mins 44 secs | Rx'd
21 Thrusters, 45% 1RM | 75 lbs
5 Rope Climbs
15 Thrusters, 45% 1RM | 75 lbs
4 Rope Climbs
9 Thrusters, 45% 1RM | 75 lbs
3 Rope Climbs
---- love doing rope climbs and need to figure out a way to do them at home....
Saturday:
8 am: 1:20 in the gym
Warmup: 7,000m of rowing (got to the gym early), mobility and drills.
12 RFT: Box Jumps, Devil Press, Box Jumps, and Partner Gos : 34 mins 15 secs | Rx'd
12 rounds of:
12 Box Jumps, 24 in
12 Devil Press | 30 lbs
12 Box Jumps, 24 in
Partner Go
With Cody...
-- stopped by Rails End Brewery in the afternoon to watch GZ play for a bit before heading down to Littleton for a holiday dinner with some friends. Fun day...
Sunday:
9 am: 10.5 miles w/ 2200ft of vert in 2 hours. Easy loop with Don around White Ranch. Took it nice and easy since there was more ice than expected and one of my first real trail runs back. Could feel the uphill in the left leg still but seems to be getting stronger and stronger. Did not take any photos due to my phone that kept doing this bullshit.
Total Weekly Numbers
Not a bad week but could have been a little better. Missed an easy 5 mile jog on Saturday but was wiped after the gym. Anyways uphill at Eldora opens this week so will hopefully start adding some of that in once a week or so. Ending the week with 64,267m rowed out of the 100,000m goal, good progress on that was well. Have 13 days to finish the last 35,000m which averages out to 2,692m per day.
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