“You do not need to do what everybody else in class is doing. You do not need to impress anybody, including yourself. You need to show up and don’t complain, and then you need to come back again tomorrow.” - Ben Bergeron
- This kind of applies to all things in life. Like I always say, "Just do you".
Monday:
7 AM: 5.5 miles averaging 8min pace. Easy out and back on the Rock Creek trail towards Erie from the gym
parking lot before the workout. Felt really good this morning but kept
it super chill.
9 AM: 1:10 at the gym
Warmup: Jogging, mobility and some drills
Bert : 44 mins 4 secs | Rx'd
50 Burpees
Run, 400 m
100 Push-ups
Run, 400 m
150 Walking Lunges
Run, 400 m
200 Air Squats
Run, 400 m
150 Walking Lunges
Run, 400 m
100 Push-ups
Run, 400 m
50 Burpees
-- this one was rough....
Bert : 44 mins 4 secs | Rx'd
50 Burpees
Run, 400 m
100 Push-ups
Run, 400 m
150 Walking Lunges
Run, 400 m
200 Air Squats
Run, 400 m
150 Walking Lunges
Run, 400 m
100 Push-ups
Run, 400 m
50 Burpees
-- this one was rough....
-- Happy Labor Day from Venus...
Paula and I spent the afternoon cleaning through things at the house, moving a few things and making a Goodwill run. Things are a brewing.
Tuesday:
6:45 AM: 1:10 at the gym
Warmup: Airbike, mobility and drills
5 RFT: 9 mins 45 secs
5 rounds of:
20 Box Jumps, 24 in
25 Kettlebell Swings, 1.5 pood
-then-
3 rounds for quality
20 GHD Sit-ups
1min plank
20 Russian Twist 25lbs
2:30 PM: 6 miles w/ 500ft of vert averaging 8min pace. Easy run from Coalton trailhead over the mesa to Superior and back. Super chill this afternoon. My legs, mostly my ass, is damn sore from yesterday's workout. Followed this up with a cold plunge at home.
-- Got the cyclocross bike in and it is now ready to race. Might jump in a few races to get my ass kicked this fall. Always good to get a good humbling.
Wednesday:
7 AM: 6.1 miles w/ 500ft of vert averaging 8:30pace. Easy lap of Marshall Mesa from the Greenbelt trailhead. Legs are sore
to the touch today so super chill all around. No pushing at all.
1 PM: Bike 2 miles followed by a 2 mile run averaging 8:30pace back home. Rode a bike over to Paula's house to leave it and ran home.
2 PM: Walked 2.2 miles in 36mins. Easy walk around the hood to get in the time moving that I wanted for
the day. Was going to go to Crossfit but it is a leg day and mine are
sore. I would have gone if I wasn't racing this weekend but need them
to recover somewhat.
Cold plunge before dinner for 5mins. Felt colder today than normal for some reason.
Thursday:
-NOTE: Weight check in: 174.4lbs w/ 9.4% bodyfat. Up one pound in the past 2 weeks with no change in the bodyfat. That means that I gained a pound of muscle from all the lifting I have been doing. Ok with it at times and other times a pound is a pound when running. Mixed feelings on this.
7 AM: 6.2 miles w/ 1300ft of vert averaging 9:30pace. Easy out and back on the Mesa Trail from the South Mesa Trailhead. Really need to get out here more. Been to lazy to drive over here (only 15 mins) and need to knock that shit off. Great morning!
9 AM: 1 hour at the gym
Warmup: Rowing, mobility and drills
FT: 16 mins 4 secs | Rx'd
55 Row Calories
-- then --
10 Power Snatches, 50% 1RM | 75 lbs
10 Toes-to-bars
9 Power Snatches, 50% 1RM | 75 lbs
9 Toes-to-bars
8 Power Snatches, 50% 1RM | 75 lbs
8 Toes-to-bars
7 Power Snatches, 50% 1RM | 75 lbs
7 Toes-to-bars
6 Power Snatches, 50% 1RM | 75 lbs
6 Toes-to-bars
5 Power Snatches, 50% 1RM | 75 lbs
5 Toes-to-bars
4 Power Snatches, 50% 1RM | 75 lbs
4 Toes-to-bars
3 Power Snatches, 50% 1RM | 75 lbs
3 Toes-to-bars
2 Power Snatches, 50% 1RM | 75 lbs
2 Toes-to-bars
1 Power Snatch, 50% 1RM | 75 lbs
1 Toes-to-bar
-- then --
55 Row Calories
FT: 16 mins 4 secs | Rx'd
55 Row Calories
-- then --
10 Power Snatches, 50% 1RM | 75 lbs
10 Toes-to-bars
9 Power Snatches, 50% 1RM | 75 lbs
9 Toes-to-bars
8 Power Snatches, 50% 1RM | 75 lbs
8 Toes-to-bars
7 Power Snatches, 50% 1RM | 75 lbs
7 Toes-to-bars
6 Power Snatches, 50% 1RM | 75 lbs
6 Toes-to-bars
5 Power Snatches, 50% 1RM | 75 lbs
5 Toes-to-bars
4 Power Snatches, 50% 1RM | 75 lbs
4 Toes-to-bars
3 Power Snatches, 50% 1RM | 75 lbs
3 Toes-to-bars
2 Power Snatches, 50% 1RM | 75 lbs
2 Toes-to-bars
1 Power Snatch, 50% 1RM | 75 lbs
1 Toes-to-bar
-- then --
55 Row Calories
3 PM: Walk 2 miles in 31mins around the neighborhood followed by a 5min cold plunge.
-- Another nice surprise in the mail again today. Thanks JT!!
Friday:
7 AM: 1 hour at the gym
Warmup: Rowing, mobility and drill
Work up to the deadlift weight for the workout. Done over about 6 sets.
FT: 11 mins 36 secs | Rx'd
5 rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
-- then --
1 Deadlift, 5 mins | 345 lbs
-- then --
5 rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
9 AM: 4.2 miles w/ 500ft of vert averaging 8:45pace. Easy cruise around the hills in Superior. Still bummed they removed the secret pullup bar. Racing burros tomorrow so super chill jog.
2 PM: Walked 2.2 miles in 37mins. Easy afternoon walk aka break from work around the neighborhood followed by a cold plunge.
Saturday:
Noon: Victor Burro Race- 7.4 miles w/ 1600ft of vert in 1:13. Victor Burro Race- 2nd place... Race went pretty much according to
plan. Some hickups as we were coming into town with stray cows and dogs
but that actually may have played in Bob and I favor because it also
caused MM to slow as well on the uphill into town. MM is an awesome
uphill donk so slowing her just before the finish gave Bob and I a
chance to pass on the few blocks of downhill going into the finish. Bob got me by one second today. Some of the donks, including Sugar Ray who I was running, got themselves a treat afterwards, carrot cake.
Drove to Fairplay after the race and camped at GZ'z cabin.
Total Weekly Numbers
Not a bad week at all considering there is a small little taper and recovery in there as well. Will be about the same for this week for plan on doing Pike Peak Ascent on Saturday. Pondering on getting a coach again to get my ass in gear. Feel like I have been floundering in no man's land since Hardrock.
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