August 21st- August 27th

“Don’t get so busy making a living that you forget to make a life.” - Dolly Parton

Monday:   

--  Took a complete rest day today due to the lack of sleep over the weekend and still being sore.  Even though I slept 9 hours last night I still needed 2 short naps today of about 20-30mins to feel like I could function.  Almost like I ran the damn race.  

Tuesday:  

9 AM: 1 hour at the gym

Warmup: Rowing, mobility and drills

FT:  5 mins 6 secs | Rx'd

30 Back Squats, 50% 1RM | 135 lbs

Row, 1000 m

-then-

Not for time.

50 med ball sit-up throws

50 superman med ball throws

50 Russian twist med ball throws (25 each direction)

-- Got this in the mail today.  Thanks JT!  Always a surprise.

3:30 PM:  5.2 miles averaging 8:30pace.  Easy cruise from the house on roads and trails by the lake.  Fucking hot as balls out there at 95 degrees this afternoon.  Followed this up with a cold plunge to cool down.

Wednesday:

-NOTE:  Weight check in:  173.2lbs w/ 9.4% bodyfat.  Down a little bit but pretty much the same.  Better than gaining I guess.

7 AM:  6.5 miles w/ 600ft of vert averaging 7:45pace.  Easy miles on the Dirty Biz trails starting and ending at Coalton Trailhead.  Did 4x1min hard hills in the middle of the run.  Slowly adding in some intervals.

9:15 AM:  1 hour at the gym

Warmup: Jogging, mobility and drills

10 RFT:  13 mins 44 secs

10 rounds of:

Run, 200 m

3 Jumping Ring Muscle-ups

4 PM:  Sauna and Cold plunge...  it was interesting how much colder I got with recycling.  Recycling is when you warm up a little bit and go again in to the plunge.  I was actually under a down blanket on the couch for over an hour trying to warm up after the second round.

2 rounds

20mins in the sauna

5mins in the cold plunge

Thursday:  

8 AM:  6.4 miles averaging 7:25pace. Easy cruise over at Davidson Mesa. After a warmup of 2-3miles did 6x30sec at 5k pace with 2 min recoveries then easy back to the car. Starting to put in some more efforts in the runs.  Followed this up with a 1 mile walking cooldown.

9 AM: 1 hour at the gym.

Warmup: Airbike, mobility and drills

7x RFT: Completed -- restart every 3:00mins
7 rounds, each round for time, of:
12 Assault Bike Calories
12 V-ups
9 Front Squats, 45% 1RM | 85 lbs
Resting 0 secs between each round.

-then-

30sec/30sec of heel touches/rest x4
20 side crunches each side x2

Friday:

7 AM:  1 hour at the gym

Warmup: Rowing, mobility, and bench warmup

Bench Press : 5-5-5-5-5 : 4075 lbs
Sets
5 Bench Press | 155 lbs
5 Bench Press | 160 lbs
5 Bench Press | 165 lbs
5 Bench Press | 170 lbs
5 Bench Press | 165 lbs

-then-

"Tabata" - 8 x 20 secs / 10 secs : 154 reps | 64 + 90
Tabata Row (calories)
Tabata Push-up

8:30 AM:  6.3 miles averaging 8min pace.  Easy 2 laps of Davidson Mesa after the gym.  Really made sure that I kept it easy as possible.

---Finished book 22 of the year this afternoon.  "What Doesn't Kill Us".  Reread from 2017.  Figure it needed to reread this one since I am getting back into cold plunging again.  Been doing it almost every day for the past 3 weeks and plan on keeping it going.  I just feel good afterwards.

Saturday: 

6 AM:  5.1 miles averaging 8:30pace followed by a 5min cold plunge. Easy miles from the house before heading up to Fairplay for the day to celebrate Amy's birthday with Don, Paula, Mike and Nancy.   Ended up doing a cornhole tournament in Alma in the morning where Paula and I were the first team eliminated, yes we suck at cornhole, but we did win a prize for the first team out!  HA!  Followed that up with some drinks and hanging out at Don and Amy's house until late into the evening playing cards.  Got home about 11pm.  

Sunday:  

Shit day....  total depression, stuff my face day.  Napped about 3 hours throughout the day as well.  Starting to see a pattern on these days were I can't seem to do anything.  They are always the day after having more than 1 alcoholic drink or staying up late (had 6 drinks throughout the day Saturday).  Is that just part of getting older?  I really do enjoy getting drinks with people whom I enjoy their company but I am over having days like this where I don't leave the couch all day.  Need to come up with a new strategy since now I see this pattern.

Total Weekly Numbers

Started good with recovery from pacing Leadville, getting back to it until it all fell apart over the weekend.  Even with giving myself a hard time about it, I would not change anything for I love spending time with friends.  Just need a new strategy on drinking and eating when I do it.

August 14th- August 20th

“It is not enough to be busy...The question is: what are we busy about?” - Henry David Thoreau

So I started 75 Hard again last Monday, did not share that last week because I was not sure if I was going to keep doing it or not.  Figured why not, it gives me little daily micro goals that over time lead to some habit changes that I need to get back too.  So far so good.....  would not be surprised if I have to start over a few times which is fine.  Still only doing 75 days total.

Monday:   

6:45 AM:  1 hour at the gym followed by 10mins of mobility before running.  I have not deadlifted heavy since before the back injury last fall.  Starting to trust the back more and more.

Warmup: Rowing, mobility and drills

Deadlift : 5-5-5-5-5 : 6900 lbs 

Sets

5 Deadlifts | 245 lbs

5 Deadlifts | 265 lbs

5 Deadlifts | 275 lbs

5 Deadlifts | 295 lbs

5 Deadlifts | 300 lbs

-then-

5x 2 mins RemReps: 114 reps | 114

5 rounds, 2 mins each, of:

100 Speed Step Jump Ropes

max rep Row Calories 

8 AM:  5 miles averaging 8min pace.  Easy out and back from the gym towards Erie.  All new trails since the gym moved over the weekend.  Now it is by Acreage.  This adds a lot of drive time round trip and not sure if I will be staying here after 10 years going to this gym.  Instead of 12mins to get to and from the gym it is now 20-25 depending on traffic.  Not because it is father away but because now I have to use Hwy 287 with all the traffic and lights.  Not my jam... I am going to give it a month and make a decision then.

3 PM: Bike 10.5 miles w/ 550ft of vert.  Easy cruise on Blueberry (MTB) on the Westmister Trails across from the house.  Bike feels a lot better so far since the fitting.  Think it was money well spent!

Tuesday:  

6:45 AM:  1 hour at the gym

Warmup: Airbike, mobility, and drills

4 RFT:  15 mins 49 secs 

4 rounds of:

12 Dumbbell Snatches, 25% 1RM | 35 lbs

12 Toes-to-bars

12 AbMat Sit-ups

12 Dumbbell Snatches, 25% 1RM | 35 lbs

12 Toes-to-bars

12 AbMat Sit-ups

Rest 1 min

8 AM: 5 miles averaging 8min pace.  Easy cruise from the gym going west on the Rock Creek trail.  Made past Medtronic before turning around.  Kind of like having the trail right across from the gym in the new location.  Followed this up with an easy 1 mile cooldown walk.

--  Was not going to bring this up until it was done but changed my mind.  Spent the late afternoon at Junkyard Ink starting the final phase of my arm tattoo.  Bunch of wildflowers from the photos that I have taken over the last 2 summers around Colorado.  Yes that is the main reason I have been taking so many wildflower photos but of course because I also love them.  These are the first 2 flowers, should be able to get 4-5 more going around the arm.

Wednesday:

6:45 AM:  1 hour at the gym

Warmup: Jogging, mobility and drills

AMRAP 20 mins: 7 rounds + 400 ft + 100 ft + 2 Wall Walks

20:00 AMRAP:

Shuttle Run, 400 ft

Walking Lunge, 100 ft

4 Wall Walks

8 AM:  5 miles averaging 8mins pace. Easy cruise from the gym on the Rock Creek trail heading towards Erie right after the workout.  Lot hotter today than it has been lately.   1 mile cooldown walk afterwards.

1 PM:  Bike 10.75 miles w/ 700ft of vert in 51mins.  Easy spin from the house over to the Westminster Hills trails doing a bunch of different loops.  Super hot out today so made sure I was on trails where I can see snakes.  There is a lot of rattlers over there and they come out when it is hot.

Thursday:  

  -NOTE:  Weight check in:  Exactly the same numbers as last week and the week before.  Super weird for I have actually cleaned up my diet the last 11 days and been doing more activity again since I started 75 Hard again.  Not changing a damn thing weight or bodyfat wise.  Will keep plugging away.

6:45 AM:  1 hour in the gym

Warmup: Airbike, mobility and drills

8x RFT: Every 3 mins (starting at 0:00) complete:s, 8 mins 21 secs

8 rounds, each round for time, of:

Every 3 mins (starting at 0:00) complete:

10 Burpee Over Bars

4 Squat Cleans, 60% 1RM | 105 lbs

10 Box Jump Overs, 24 in

Resting 0 secs between each round.

8 AM:  5 miles averaging 8 min pace.  Easy cruise on the Rock Creek Trail again right after the gym.

-  Massage scheduled from 11:30-1 today then heading straight from there to Leadville to hang out and pace at the Leadville 100.  Excited.  Have not gone back up in the high country since Hardrock.

Sleeping at the trailhead of Missouri Mountain outside of Leadville tonight to hit the trail in the morning.

Friday:

7:30 AM:  10.7 miles w/ 4600ft of vert in 4:15.  Missouri Mountain outside of Leadville with Bob. First time on a real mountain trail since Hardrock. Felt great but fuck was I sore the next 2 days in my quads and really felt it when pacing Leadville.  

Saturday: 

7 AM:  5 miles w/ 400ft of vert averaging 9:20pace.  Easy shakeout jog from Twin Lakes after sleeping in the back of the truck there last night.   Joined Don for the first half where he kept going and I came back. I have to pace tonight so kept it short.  Really love car camping at Twin Lakes the night before the 100.  We were parked about 100 yards down the road from the General Store and where the runners cross over the hwy to start Hope Pass, so nice.

8 PM: 14.5 miles w/ 1800ft of vert in 4:18.  Pacing Mindy from Twin Lakes to Outward bound. You forget how long this section really is. For some reason in my mind I remember it being shorter.  Mindy might be the most efficient person I have ever paced at the aid stations.  We were never in an aid station for more than 3-4 mins.  Yes I timed them all... super impressed, especially since this is her first 100 run.

- So I saw a post on the Leadville Run Facebook Group from Mindy on Thursday who is from Michigan looking for help to find a pacer for her first 100 mile run.  I looked up her Facebook profile to see what mutual friends we have, there was one, Paula. So I asked Paula how she knew Mindy only to find out that she is a bad ass pro multi day adventure racer from the back in the day.  That just means that she knows how to suffer and there will be no hand holding, I am in.  Figured it was the right thing to do, play it forward and get some trail karma.

Sunday:  

3 AM: 12.5 miles w/ 900ft of vert in 3:32.  Pacing Mindy from Mayqueen to the Finish... She rocked her first 100!!!  I got a little break between Outward Bound and Mayqueen where I was able to get about an hour and half of sleep before bring her in to the finish.  She did not have much left in the legs in this section but once we got around the lake she was able to do some jogging on road and the Boulevard.  The goal when we left Mayqueen was to be under 28 hours.  She did it, 27:48.  CONGRATULATIONS MINDY!  

That was a damn fun weekend!  Thanks for including me in your adventures!

Total Weekly Numbers

Hell of a week this week!!!  Between doing Missouri and pacing up at Leadville just might have been the kick in the ass I needed to get back to it.  Super sore in the quads still on Monday morning but much better than yesterday where they were sore to the touch.  

 

August 7th- August 13th

“You've got to fight through some adversity. You've got to have some tough times. You've got to have some rainy days.” - Tom Izzo

--  Feels like adversity is all I have had since Hardrock.  Every week is a little bit better so there is that.   Just gotta keep going.

Monday:   

9:15 AM:  1 hour at the gym

Warmup: Jogging, mobility and drills

Chipper:  25 mins 43 secs | Rx'd

80 Pull-ups

80 Push-ups

80 Dumbbell Sit-ups, 35 lbs

80 Dumbbell Step-ups, 35 lbs, 24 in

2 PM:  Biked 11.2 miles w/ 500ft of vert in 50 mins.  Easy cruise from the house through Westminster Hills and an out and back on Dry Creek.  Perfect weather day!  

Followed this up with some PT and Core work in the garage for 20mins, Sauna for 20 mins and a cold plunge.

Tuesday:  

6:45 AM:  1 hour at the gym

Warmup: Airbike, mobility and drills

Complex:  1430 lbs 

Sets

1x [ 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk ] | 125 lbs

1x [ 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk ] | 135 lbs

1x [ 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk ] | 135 lbs

1x [ 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk ] | 135 lbs

1x [ 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk ] | 135 lbs

1x [ 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk ] | 145 lbs

1x [ 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk ] | 145 lbs

1x [ 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk ] | 155 lbs

1x [ 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk ] | 160 lbs

1x [ 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk ] | 160 lbs

-then-

24-16-8:  7 mins 15 secs 

24-16-8 reps of:

Dumbbell Hang Clean & Jerk, 40% 1RM | 35 lbs

Burpee Over Dumbbell

8 AM:  5.1 miles averaging 7:25pace.  Easy jogging over at Davidson Mesa after the gym.  Actually felt normal on today's run.  Seems that been only happening once a week or so lately so hopefully it keeps going this week.

8:40 AM:  1 mile cooldown walk in 16mins after the run.  Going to try and do this more often verses just stopping.

2:30 PM:  Bike 11.2 miles w/ 500ft vert in 50mins.  Easy cruise around the hood on a combo of roads and crush gravel trails. On the gravel bike.

Wednesday:

6:45 AM:  1 hour in the gym

Warmup: Airbike, mobility and drills

AMRAP 12 mins:  7 rounds | Not Rx'd

12:00 AMRAP:

Run, 200 m

3 Power Snatches | 75 lbs

6 Overhead Squats, 50% 1RM | 75 lbs

Switched to front squats halfway due to pinch in my shoulder 

2 PM: 5.1 miles averaging 8:20 pace.  Easy cruise around the hood. Only goal was to keep the HR under 150. Did creep up a couple of times due to the heat and small hill in which I would walk until it came down. 

Followed this up with a 1 mile cooldown walk and a 5 min cold plunge.

Thursday:  

  -NOTE:  Weight check in:  173.6 at 9.8% bodyfat…. No change at all for the past 3 weeks.

6:45 AM: 1 hour at the gym.

Warmup: Rowing, mobility and drills.

FT: 12 mins 35 secs 

30 Burpee Box Jump Overs, 24 in

40 Dumbbell Push Press, 40% 1RM | 35 lbs

50 Row Calories

40 Dumbbell Push Press, 40% 1RM | 35 lbs

30 Burpee Box Jump Overs, 24 in

8 AM:  5.1 miles averaging 7:40 pace.  Easy miles over at Davidson Mesa right after the gym.  Did take a work call towards the end of this.  Keeping HR around 140 for most of the run, give or take 5 beats either way.

Followed this up with a 1 mile cooldown walk

Noon:  Had a bike fit over at Build in Louisville by my PT Caitlin who is one of the best in the business I think.  She had gotten me to the starting line of both years of Hardrock.  Last year it was a torn calf issue and this year it was my back issues.  The bike has been locking up my back anytime I go over an hour so hopefully this will help some.

2 PM: Bike 10.4 miles w/ 500ft in 48 mins.  Easy ride on Blueberry (mountain bike) after the bike fit.  Seems to have made a difference in the upper back/neck pain I have been dealing with when riding.  Did replace the stem as part of it as well for a little bit more reach.

Friday:

6 AM:  5 miles averaging 8min pace.  Easy jog from the house over to Westminster Hills for a lap then back.  Super chill jog at sunrise.  

Followed this up with a 1 mile cooldown walk.

9 AM:  1 hour at the gym.  Paula went with me today and she still likes me.  Imagine that!!  HA!

Warmup: Airbike, mobility and drills

AMRAP 5 mins:3 rounds + 12 Assault Bike Calories + 7 Front Squats | 91 reps
5:00 AMRAP:
12 Assault Bike Calories
12 Front Squats, 35% 1RM | 65 lbs

-rest 5 mins

AMRAP 5 mins: 4 rounds + 6 Assault Bike Calories + 6 Front Squats | 84 reps
5:00 AMRAP:
9 Assault Bike Calories
9 Front Squats, 45% 1RM | 75 lbs

-rest 5 mins

AMRAP 5 mins: 6 rounds | 72 reps | Rx'd
5:00 AMRAP:
6 Assault Bike Calories
6 Front Squats, 55% 1RM | 85 lbs

--Went home and did a cold plunge after this.  Had visions to ride this afternoon but did not feel like it.

Saturday: 

7 AM:  Walk 3 miles in 48mins.  Early morning walk. Was going to run but sore from yesterday and stomach was not happy with me this morning.  Followed this up with some light lifting in the garage doing bench press for about 15mins and a cold plunge.

--  Paula and I headed up to Sidney Nebraska right after this for my cousin Avery's baby shower.  She is almost like my kid since she used to live with me for 2 years while she was in school here.  It was also the first time Paula meet a bunch of my family.  Had a great time!  

Sunday:  

8 AM: 2 miles super easy on the track as a warmup before the workout below.  Jogged the straights and walked the curves

8:30 AM:  Done with Frank and Brett.  Been to long since I seen these guys.  Legs were smashed after this one.  I had visions of jogging afterwards but that did not happen.  About fell on my face at the end of this one when I took off for the mile run due to the legs giving out.

Chipper: 55 mins 20 secs | Rx'd

Dumbbell Farmer Carry, 25 lbs, 100 yd
100 Dumbbell Snatches, 25 lbs
Dumbbell Farmer Carry, 25 lbs, 100 yd
100 Alternating V-up Toe Touches
Dumbbell Farmer Carry, 25 lbs, 100 yd
100 Walking Lunges
Dumbbell Farmer Carry, 25 lbs, 100 yd
100 Burpees
Dumbbell Farmer Carry, 25 lbs, 100 yd
100 Lateral Lunges
Dumbbell Farmer Carry, 25 lbs, 100 yd
100 AbMat Sit-ups
Dumbbell Farmer Carry, 25 lbs, 100 yd
100 Squat Jumps
Dumbbell Farmer Carry, 25 lbs, 100 yd
100 Dumbbell Renegade Rows, 25 lbs
Dumbbell Farmer Carry, 25 lbs, 100 yd
100 Chopper Raises, 25 lbs
Dumbbell Farmer Carry, 25 lbs, 100 yd
100 Dumbbell Thrusters, 25 lbs
Run, 1 mi

3 PM: Walk 3 miles in 47mins.  Easy cruise around the neighborhood to loosen up the legs some plus it was the perfect day outside today.

Total Weekly Numbers

Not a lot of running this week but did get in good volume for everything else.  Slowly getting back to it week over week.  I do feel out of shape which I know is mostly bullshit in my head but does not change the way I feel.  Going to keep plugging away.

July 31st- August 6th

“Everything has been figured out, except how to live.” - Jean-Paul Sartre

Monday:   

6:45 AM:  1 hour at the gym.

Warmup:  Rowing, mobility and drills

FT: 12 mins 34 secs 

50 Dumbbell Thrusters, 30% 1RM | 25 lbs

30 Toes-to-bars

50 Row Calories

30 Toes-to-bars

50 Dumbbell Thrusters, 30% 1RM | 25 lbs

10 AM:  Bike 12.25 miles in 55mins on the gravel bike.  Easy ride from the house over to the Westminster Hills and then a loop off Dry Creek trail around the hood.  Just cruising and enjoying the cooler weather today.

Tuesday:  

6:45 AM: 1 hour at the gym..  This one was tough!

Warmup: Airbike, mobility and drills

4x AMRAP 5 mins: 18.481 rounds
4x 5:00 AMRAP:
3 Deadlifts, 60% 1RM | 215 lbs
6 Burpees
9 Box Jump Overs, 24 in
Resting 2 mins between each AMRAP.

8 AM: 5 miles averaging 8 min pace.  Easy lap of Davidson Mesa plus some after the gym.  Legs of course were slow the first mile or so before things felt normal.   Lots of cardio this morning for sure.  Need to up the food today.

4 PM:  Back and forth between the Sauna and the Ice Barrel.  Sauna felt super hot today. Just tells me I have work to do to get back to baseline.

Wednesday:

6:45 AM:  6 miles w/ 500ft of vert averaging 7:50 pace. Easy out and back over the hill on Dirty Biz loop going from Coalton Trailhead to Superior and back.  First somewhat hill since HR (small I know) and felt fine.  Will keep doing smaller hills this week working my way back to normal Boulder hills.

-- Had dry needling done on the hip and back early this afternoon followed by a 90 min massage where she beat the shit out of me.  I am going to be super sore tomorrow.

Thursday:  

7:30 AM:  5.2 mile averaging 8 min pace.  Easy jog from the gym to the softball fields and back via Coal Creek trail. Using the new Coros arm HR monitor keeping it around 130-140. So much better than the chest strap but just as accurate if not more so.  Thanks Darian!!!!

9 AM:  1 hour at the gym

Warmup: Jogging, mobility and drills

FT: 19 mins
Run, 800 m
-- then --
5 rounds of:
2 Wall Walks
4 Squat Cleans, 60% 1RM | 115 lbs
6 Burpee Chest-to-bar Pull-ups
-- then --
Run, 800 m

Friday:

  -NOTE:  Weight check in:  173.6lbs, bodyfat 10.2%-- No change from last week 

8 AM:  4 miles averaging 8 min pace.  Easy jog on the roads around the gym before the workout.  Figured it would be a good warmup since the workout had running in it.

9 AM:  1 hour at the gym

Warmup- jog, mobility and drills

FT: 9 mins 40 secs | Rx'd

21 Push Press, 50% 1RM | 85 lbs
Run, 200 m
18 Push Press, 50% 1RM | 85 lbs
Run, 200 m
15 Push Press, 50% 1RM | 85 lbs
Run, 200 m
12 Push Press, 50% 1RM | 85 lbs
Run, 200 m
9 Push Press, 50% 1RM | 85 lbs
Run, 200 m
6 Push Press, 50% 1RM | 85 lbs
Run, 200 m
3 Push Press, 50% 1RM | 85 lbs
Run, 200 m

Saturday: 

7 AM:  1 hour at the gym

Warmup- jog, mobility and drills

"Tabata" 415 reps | 66 + 62 + 65 + 222 | Rx'd

Tabata Row Calorie
Rest 4 mins
Tabata Burpee
Rest 4 mins
Tabata Assault Bike Calorie
Rest 4 mins
Tabata Double Under

Sunday:  

Repeat of last week.... so damn sore and tired when I woke up today to the point I said fuck it all and went down the rabbit hole again.  Over ate, drank to much this afternoon.  ect.... just in the dumps again.  Prob ate around 7,000 calories today.  

I am at the point that I just might walk away from Grand Traverse Run and Bike in 4 weeks.  Biking hurts my back and I am over it.  It is weird because running and lifting are fine.  After about an hour on the bike my whole back locks up.  At first I thought I just need a bike fit but it does not matter which bike I am on, it happens every time.  Anyone interested in buying a bike or two?

Total Weekly Numbers

Another shit week... Started out great then crashed and burned again.  I think I need a program, coach or some daily goal to follow.  Feeling lost, especially since I don't want to bike due to the back locking up and honestly tired of training for a running race..... Not sure how to turn this around.

July Monthly Recap

 “Appreciate where you are in your journey, even if it's not where you want to be. Every season serves a purpose.” - Unknown

Quick update on the total activities on the month.  As you can see I was either tapering, running, or recovering from Hardrock.  Really not a lot to look at overall.  Every week is better than the previous week as far as recovery so there is that.  As I said in last weeks post, Hardrock took a little bit of my soul this time.