“Patience and fortitude conquer all things.” - Ralph Waldo Emerson
Monday:
9 AM: Walk 2.75 miles in 47mins. Easy dog walk around the hood. Watching Venus until Wed morning so there will be more walking the next few days, should be good for recovery from Jemez on Sat.
6 PM: Walk 1.6 miles... Dog walk after dinner.
Tuesday:
9 AM: 1 hour at the gym
Warmup: Rowing, mobility and drills
10x 2 mins 213 reps
10 rounds, 2 mins each, of:
12 Push-ups
8 Toes-to-bars
max rep Row Calories
4 PM: Walk 3 miles in 46 mins followed by 30 min sauna and a cold plunge. Long dog walk with Venus... last day I have her. Pick up Paula at 7:30am tomorrow morning. Also back to running tomorrow too.
Wednesday:
9 AM: 4 miles averaging 7:45pace. Easy neighborhood jog after my morning meetings. First mile was rough but then I settled in nicely.
1 PM: 55mins at the gym followed by a 4min cold plunge.
GIDDYUP 2.0
How to: https://youtu.be/XV5ypk19jZg
Core (30 reps or 15 per side):
Crunches
Oblique press
Hollow rock leg raises
Side Crunches (elbow to leg lift)
Glute-bridge clams (optional w/ band)
Curl crunch
Russian twists
Bicycles
Bent knee side planks
Planks 2 min
Legs (30 reps or 15 per side):
Air squats
Side Lunges w/ arms overhead
Bulgarian split squat
Runner arabesque w/ high knee hold
Step back lunge w/ high knee hold
Figure 4 squat
Calf raises on a step
Wall sit 2 min
Added
Nordic hamstring curls
Single Leg Step-ups
Band work- side to side and front/back
Thursday:
-NOTE: No weight check... got up early and headed to Leadville to run with Bob and the donks this morning.
8 AM: 5.6 miles averaging 8:20pace. Donkey jog in Leadville w/ Bob. Drove up early this morning to take Sugar Ray out with Bob and Yukon so that I can get to know the donk somewhat before we race this weekend. Sugar Ray is so much easier to run than Action Jackson was back in the day. This weekend will be interesting. Was back home by 12:30. More driving than running but worth it.
4 PM: 1 hour at the gym
Lots of airbike action today.
Warmup: Airbike, mobility and drills
7 mins RemReps:
In 7 mins:
75 Assault Bike Calories
max rep Burpee Box Get Overs, 36 in | 20
Rest 3 mins
-- then --
In 7 mins:
75 Assault Bike Calories
max rep Burpee Box Jump Overs, 28 in | 21
Rest 3 mins
-- then --
In 7 mins:
75 Assault Bike Calories
max rep Burpee Box Jump Overs, 24 in | 20
Friday:
7 AM: 7.1 miles w/ 1000ft of vert averaging 9min pace. Easy loops from the Fowler trailhead. Lots of stopping to take photos of the flowers this morning just cruising a long at an easier pace. Great morning and ready for the holiday weekend! FYI- did you know that if you take photos of flowers with the IPhone it will tell you what type of flower it is? AMAZING!!!! If you want me to show you how to do this just ask.
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Saturday:
11 AM: Georgetown Burro Race- 8.6miles w/ 1200ft of vert averaging 8:40pace. Bob talked me into racing burros again this weekend and got me hooked up with Sugar Ray. One of the easiest races I have done effort wise with a burro. Sugar Ray runs like a dream. You just get behind him and keep up. Ended up 2nd just behind Bob.
Sunday:
Total Weekly Numbers
Somewhat of a recovery week from the Jemez 50K last weekend. Was short on the long runs I was supposed to do this weekend due to signing up for the Burro Races. I planned on jogging after the races to get in the total distance but that never happened. I should have known better. Oh well... some good intensity over the weekend so that should make up for the lack of distance. Bolder Boulder 10K and Murph tomorrow.
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