Oct 23rd- Oct 29th

“Do not whine... Do not complain. Work harder. Spend more time alone.” - Joan Didion

“The best preparation for good work tomorrow is to do good work today.” - Elbert Hubbard

-- Seemed like a 2 quote week for some reason with having a large week planned this week.  Big jump in mileage this week to get ready for next month.  Most likely to late to really make a difference but had to at least try.

Monday:   

9 AM:  7.2 miles averaging 8:15 pace.  Easy cruise doing laps at the open space by the house.  First 5 miles with the dog and the rest solo.  Started getting to warm for her so had to drop her off.  Super chill, going to try and up the miles this week all at an easy pace.

4 PM: 1 hour at the gym.

Warmup: rowing, mobility and drills

4x 3 mins RemReps:  89 reps

4 rounds, 3 mins each, of:

Row, 500 m

max rep Front Squats, 40% 1RM | 85 lbs | 22, 22, 22, and 23

Rest 3 mins

Tuesday:  

8 AM:   7.3 miles averaging 8:15pace.  Easy cruise around the Boulder bike paths from the hospital.  Had to go in first thing this morning for a fasted blood draw so just ran from there right afterwards.  Needed that change up in my environment.

Noon:  1 hour at the gym

Warmup: Airbike, mobility and drills

5 RFT:18 mins 49 secs
5 rounds of:
25 Kettlebell Swings, 53 lbs
25 Burpees
25 AbMat Sit-ups

3 PM: 2.5 mile walk in 42mins followed by 25mins in the sauna.  

Wednesday:

7:15 AM:  8 miles averaging 7:50pace.  Would have started sooner this morning but watching the hour change at Big Dog Backyard Ultra got my attention.  Really fun to watch 10 till to 5 after of every hour on the live feed.  Laps of the open space by the house again. First 3 miles with the dog then dropped her off to finish the rest. Did do 6x20sec pickups in the middle of the run as well. Time to start adding strides back in. Felt weird since it has been a bit.

4 PM:  1 hour at the gym followed by a cold plunge.

Warmup: Jump rope, mobility and drills

AMRAP 15 mins:
15:00 AMRAP:
30 Double Unders
15 Pull-ups
30 Double Unders
15 Dumbbell Thrusters, 30% 1RM | 25 lbs each hand

Thursday:  

  -NOTE:  Weight check in:  No weight check in, forgot this morning.  Need to see where I truly am soon.

7 AM:  11 miles averaging 8:15pace.  Easy miles in the cold fog this morning.  First 3 miles with the dog then dropped her off to finish out the hour and half.  Just super chill listening to the Hardrock podcast.  Caught me off guard that the last 10mins things got a little bit harder than expected to keep pace.   

--followed this up with 30mins in the sauna.

4 PM: 1 hour at the gym.  (2 miles of running during warmup and the workout)

Warmup: Running, mobility and drills

AMRAP 20 mins: 8 rounds + 300 m + 5 Push-ups
20:00 AMRAP:
Run, 300 m
20 Push-ups
10 Deadlifts, 60% 1RM | 205 lbs

--  Paula and I spent the evening over at Full Cycle & Colorado Multisport checking out the new skimo shop that they just opened.  Cool to have another option in the area to get ski gear but was disappointed on the Grand Opening party we went too.  Very unorganized...

Friday:

7 AM:  5.2 miles averaging 8:45pace.  Easy cruise on the loop by the house on this chilly 20 degree morning. Totally forgot how to dress for the cold. Dressed to warm of course.  Followed this with a 30min sauna session

1 PM:  Walk 2.2 miles in 38 mins.  Easy dog walk with Paula just to get outside some before the really cold weekend rolls in.

3 PM: 24mins lifting in the garage gym.  Upper body and core movements in the garage.  Had plans to go to Crossfit today but wanted to rest up for a big weekend of running. 

Saturday: 

7 AM:  21 miles in about 3 hours.  Easy miles 18 miles with Donnie over at Harper Lake and Davidson Mesa doing laps of each and refueling as needed at the cars. Just a super easy jog in 17 degree weather.  Been a bit since we have jogged together.  As I was leaving to head home after running with Donnie when Paula texted that she was bringing the dog out to Davidson so waited for her and ran Venus 3 more miles. She loves running in the cold weather.  Then of course when we got home she does this.  LOL.

Sunday:   

8 AM: 25 miles in 3:55.  Had 4 hours on the plan for today and of course it snowed about 8 inches over night. Knowing that Boulder was more likely to plow the parks and bike paths before they plow the roads I heading over to Harlow Platts Park in South Boulder and did loops on the concrete sidewalk around the park. Worked out well, got there at 8am just as they were finishing plowing all the sidewalks. Ran the first 2 hours solo and Rebecca joined me for the last 2 hours or so. It was wet with the snow coming down and the slush but at least it was warmer than yesterday.  

--Hit the hot tub with Paula for 20 plus mins once I got home.  Joints and muscles needed it, have not ran that far on concrete in a long time.

Total Weekly Numbers

This was the week I wanted to get ready for next month.  Beyond pleased I got through it without getting hurt considering I was coming from running lower mileage the past few months.  One more longer week of about 60ish miles then a taper for next month.

Oct 16th- Oct 22nd

“We all have two fundamental choices in life--what our purpose is, and whether or not to pursue it. Discover that purpose, and begin your unrelenting pursuit.” - Greg Everett in Tough

Monday:   

11 AM:   6.75 miles averaging 8min pace. Easy cruise around town. Was on the beach for about a half mile but jumped off due to how high the tide was, not a lot of packed sand to run on. Super chill and perfect weather this morning.

Tuesday:  

10 AM:  6.5 miles averaging 8min pace.  Easy cruise from the house with a combo of beach and roads. Ready to go home tomorrow, need to get back in my routine and to the gym. The closest gym to where I am at on the Outerbanks is almost an hour away each way, to much driving to fit that in.

Wednesday:

8:30 AM:  4.2 miles averaging 8:15pace.  Last jog on the beach before heading home today. Long day of travel after this and just wanted to get in some movement before hand.

----  Came home to the new Speedland PGHs waiting for me.  Super pumped to get these out for a jog.  Love supporting Kevin and Dave.  Support people, not corporations.. ;o)  All 4 generations so far of the Speedland shoes below, the first 3 all have miles on the Hardrock course over the last 3 years.  The black ones (HSVs) have the most and were used both years.

Thursday:  

  -NOTE:  Weight check in:  No weight check in again.  Slept in some.

6:45 AM:  1 hour at the gym.

Warmup: Rowing, mobility and drills

Deadlift : 1 Rep Max :
Sets
1 Deadlift | 345 lbs

--- Most since my injury last year, stopped to be safe.  Could have gotten 10-20lbs more but at what cost?  Not worth it.

FT: 6 mins 8 secs
50 Kettlebell Swings | 44 lbs
50 Row Calories
50 Kettlebell Swings | 44 lbs

8 AM: 4 miles averaging 7:45pace. Easy out and back right after the gym to add some miles to the morning. Super chill again.

Friday:

7 AM:  1 hour at the gym

Warmup: Airbike, mobility and drills

7x 1 min RemReps:
7 rounds, 1 min each, of:
3 Thrusters, 70% 1RM | 105 lbs
6 Shuttle Run, 10 ms
max rep Push-ups | 30, 25, 21, 18, 19, 18, and 16
Rest 2 mins

9 AM: 3.9miles averaging 8:15pace. Easy dog jog doing loops around the open space next to the house. Happy Dog!!!  Her first run in over a week since we have been gone.

Saturday: 

8 AM:  4 miles averaging 8min pace. Easy miles before the gym just because... 

9 AM: 1 hour at the gym

Warmup: Airbike, mobility and drills

Chipper: Partner Wods, 25 mins 52 secs
Partner Wod
50 Burpee Pull-ups
100 Wall Balls, 20 lbs
200 Assault Bike Calories
100 Wall Balls, 20 lbs
50 Burpee Pull-ups

--with Trevor

11 AM: 10.5 miles averaging 9min pace.  Don was doing 6 hours on a 1.4 mile loop in Littleton by Fleet Feet. Drove down and joined him after the gym for 1.5 hours. He ended up covering just over 40 miles... he is ready for next month.  I was able to pick up a pair of the new Altra FWD road shoes at Fleet Feet.  Looking forward to trying these out.

3 PM: Walk 1.5 miles... dog walk this afternoon while Paula went for a jog.

Sunday:  

9 AM:  9.5 miles averaging 8min pace.3 easy loops of Davidson Mesa... legs are totally shot between the 2 runs and CF yesterday. Just plugged along as best as I could.  Followed this up with a 1 mile walk around Harper to try and loosen up some.

3 pm: 55 mins in the garage gym lifting with Paula.

Dumbbell Bench Press : 10-10-10-10-10 :
Sets
10 Dumbbell Bench Press | 115 lbs
10 Dumbbell Bench Press | 125 lbs
10 Dumbbell Bench Press | 125 lbs
10 Dumbbell Bench Press | 130 lbs
10 Dumbbell Bench Press | 135 lbs

Strict Pull-ups : 5x5
Sets
5 Strict Pull-ups
5 Strict Pull-ups
5 Strict Pull-ups
5 Strict Pull-ups
5 Strict Pull-ups

Dumbbell Skull Crusher 15-12-12-12 :
Sets
15 Dumbbell Skull Crushers | 20 lbs
12 Dumbbell Skull Crushers | 22.5 lbs
12 Dumbbell Skull Crushers | 22.5 lbs
12 Dumbbell Skull Crushers | 25 lbs

Dumbbell Fly 12-12-12-12
Sets
12 Dumbbell Flies | 25 lbs
12 Dumbbell Flies | 25 lbs
12 Dumbbell Flies | 30 lbs
12 Dumbbell Flies | 30 lbs

Alternating Dumbbell Hammer Curl : 10-10-10
Sets
10 Alternating Dumbbell Hammer Curls | 25 lbs
10 Alternating Dumbbell Hammer Curls | 25 lbs
10 Alternating Dumbbell Hammer Curls | 25 lbs

10min core routine as a finisher

Total Weekly Numbers

Back to a somewhat normal week after getting home on Wed.  Had thoughts of going to Salida on Saturday to run a 50k there earlier in the week but pulled the plug on that idea on Wed when I got home from NC.  Just did not want to be gone all weekend after just getting home from being gone for a week.  Not a lot of vert this week but the mileage is coming back.  Don't need a lot of vert for what I have planned for next month, just some miles.  I sign up for stupid shit sometimes.. more to come on that later.

Oct 9th- Oct 15th

“All things are difficult before they are easy.” - Thomas Fuller

Monday:   

7 AM:   1 hour in the gym

Warmup: Jumping rope, mobility and drills.

7 RFT: 12 mins 42 secs
7 rounds of:
1 Rope Climb, 15 ft
10 Wall Balls, 20 lbs
15 Kettlebell Swings, 53 lbs
20 Double Unders

8 AM: 4 miles averaging 8:15pace. Easy out and back on the Rock Creek trail right after the gym.... I am toast after that workout.

2 PM:  1 mile ruck with the dog wearing a 45lb vest.  Followed that up with 40mins in the garage gym doing core with Paula plus some other work.

Messing around the garage some.

4 Rounds 16 reps each

Plank Rocks

2 Way Plank Climbers

Side Plank Dips

Side Plank Oblique Twist

Side Plank w/ Leg Hinge

Lifting: 

Sets

3 Banded Bench Press | 135 lbs

3 Banded Bench Press | 135 lbs

3 Banded Bench Press | 135 lbs

3 Banded Bench Press | 135 lbs

3 Banded Bench Press | 135 lbs

3 Banded Bench Press | 135 lbs

3 Banded Bench Press | 135 lbs

3 Banded Bench Press | 135 lbs

3 Banded Bench Press | 135 lbs

20 Banded Pull-ups | 0 lbs

20 Banded Pull-ups | 0 lbs

20 Banded Pull-ups | 0 lbs

20 GHD Sit-ups | 0 lbs

20 GHD Sit-ups | 0 lbs

20 GHD Sit-ups | 0 lbs

Tuesday:  

6:45 AM:  7.25 miles averaging 7:45pace.  2 laps of Davidson Mesa and one of Harper. Started in the dark and watched the sunrise. Love this time of year. Super easy the first few miles then got a little faster as I warmed up. Planning on another short jog this afternoon.

 

--Had plans to do a short run this afternoon and lift in the garage but packing for our trip that we are leaving on tomorrow made me lose track of time.  Did not do a very good job today of time management.

Wednesday:

6:45 AM:  1 hour at the gym

Warmup: Rowing, mobility and drills.

3 RFT: 20 mins 55 secs
3 rounds of:
Row, 1000 m
20 Deadlifts, 50% 1RM | 185 lbs
30 Box Jump Overs, 24 in

8 AM:  6.1 miles averaging 8min pace. Easy cruise out and back on the Rock Creek Trail right after the gym. Super chill, that was a hard workout this morning.

--- Flew out at lunch time with Paula.  Heading to her family's beach house on the Outerbanks in North Carolina.  Going to be a blast!

Thursday:  

  -NOTE:  Weight check in:  No weight check in again due to the travel this week.

2 PM:  9.2 miles averaging 8:45pace.  Easy out and back on the beach by the house. It is only about 150 yards from the house to get down to the beach. My legs are going to be trashed from this tomorrow. HAAAA!  Lots of stopping to take photos and explore.  Yes, people are driving on the beach in the 3rd photo below.  It is the only way to get to all the houses on the northside of the island, there are no real roads.  They can only drive in and out to their houses during low tide. 

--  Worked a few more hours after the jog then Paula and I went to explore the lighthouse that is about 1/4 mile away and grab a drink before dinner.

Friday:

9 AM:  7.8 miles averaging 8min pace.  Easy out and back on the bike path that runs next to the main road on the island. This is the path that the Blackbeard Revenge 100 is on in March.  Pondering it for next spring.  The start is about a half mile away from the house.

Saturday: 

7 AM:  Went to watch sunrise and spent the morning at the Wright Brothers National Park with the thought we would jog after lunch when we got back.  Rainy shitty weather all afternoon with high winds, plus the legs feel like trash today. Did not do anything today.  Should have ran this morning but oh well.  Did not know that Bob owned a grill in NC. 

Sunday:  

1 PM: Weather finally cleared this afternoon.  Easy 3 mile walk around town with Paula....legs are junk still today. Sometimes I hate travel when my body reacts this way.  Of course all the drinking I have been doing this week does not help matters.

Total Weekly Numbers

Not a good week, started out good but fell in the shitter over the weekend.  I did to much on the sand on Thursday fucking up my legs and shitty weather kept me inside over the weekend.  Oh well.... not much vertical here either.  LOL...  Here for a few more days then heading home on Wednesday.  Need a serious detox when I get home.

October 2nd- October 8th

“It’s hard to see things when you are too close. Take a step back and look.” - Bob Ross

Monday:   

7 AM:   1 hour at the gym

Warmup: Rowing, mobility

Row 500 m TT : 1 min 35 secs
Intervals
Row, 500 m | 1:35

-then-

AMRAP 20 mins:: 9 rounds + 2 Row Calories | 407 reps
20:00 AMRAP:
15 Row Calories
15 Bench Press, 40% 1RM | 95 lbs
15 V-ups

3 PM:  4.2miles averaging 8min pace.  Easy loops over at the open space by the house.  Just super chill afternoon miles.

4 PM: 1 hour in the garage gym followed by a 5min cold plunge

Weighted Step-up : 250 Reps 

250 Weighted Step-ups, 45 lbs vest

Lifting:  3360 lbs 

Sets

8 Romanian Deadlifts | 95 lbs

8 Romanian Deadlifts | 115 lbs

8 Romanian Deadlifts | 135 lbs

10 Dumbbell Bulgarian Split Squats | 20 lbs

10 Dumbbell Bulgarian Split Squats | 20 lbs

10 Dumbbell Bulgarian Split Squats | 20 lbs

20 GHD Hip Extensions | 0 lbs

20 GHD Hip Extensions | 0 lbs

20 GHD Hip Extensions | 0 lbs

Max Hanging Knee Raise Hold- 1:07

Max Abmat Situps in 60secs- 38

Max Plank Hold on elbows- 2:05

Tuesday:  

6:45 AM:  1 hour at the gym

Warmup: Airbike, mobility and drills

3x 6 mins RemReps: : 157 reps
3 rounds, 6 mins each, of:
10 Power Snatches, 60% 1RM, 2 mins | 75 lbs
max rep Assault Bike Calories | 35, 34, and 35
Rest 2 mins
16 Assault Bike Calories, 2 mins
max rep Power Snatches, 60% 1RM | 75 lbs | 17, 18, and 18
Rest 2 mins

8:30 AM:  6.25miles averaging 8:10pace.  Easy 2 laps of Davidson Mesa right after the gym.  First run without a calf sleeve on.  First 3 miles I could feel the calf but then it went away.  Going to keep it chill the rest of the week.

Wednesday:

6:45 AM:  1 hour at the gym

Warmup: Airbike, mobility and drills

Push Press : 1 Rep Max : 170 lbs
Sets
1 Push Press | 170 lbs

-then-

AMReps 9 mins (3,6,9,...): 169 reps | 21's + 1 reps | Rx'd
AMReps in 9 mins:
3 Pull-ups
3 Push Press, 40% 1RM - 75lbs
6 Pull-ups
6 Push Press, 40% 1RM- 75lbs
9 Pull-ups
9 Push Press, 40% 1RM- 75lbs
12 Pull-ups
12 Push Press, 40% 1RM- 75lbs
15 Pull-ups
15 Push Press, 40% 1RM- 75lbs
18 Pull-ups
18 Push Press, 40% 1RM- 75lbs
21 Pull-ups
21 Push Press, 40% 1RM- 75lbs
1 Pull-up
0 Push Press, 40% 1RM- 75lbs

8 AM:  6.2 miles averaging 8:10pace.  Easy out and back on the Rock Creek trail from the gym towards the hill going to GZ house and back.  Super chill today, did not feel the calf at all.  Few more days of not feeling it and I will call it healed.

2 PM:  3.8 miles averaging 8:40pace. Easy laps with Venus at the open space by the house.  Just a chill jog.

3 PM: 40mins in the garage gym.

Right after jogging

7 Rounds
1min squats w/ 45lb vest
1min rest

15 mins or so of core work with Paula in the garage gym 

--- 20 min sauna followed by 5min cold plunge.

Thursday:  

  -NOTE:  Weight check in:  No weight check in this week.

6:45 AM:   1 hour at the gym.

Warmup: Running, mobility and drills

3 RFT: 19 mins 24 secs 

3 rounds of:

Run, 800 m

40 Box Jumps, 24 in

40 Kettlebell Swings, 53 lbs

2 PM: 4.8 miles averaging 7:50pace.  Easy lap plus a little extra of Davidson Mesa. Needed to get outside away from work for a little bit. Perfect afternoon.  1 mile cooldown walk right after the run as well.

Friday:

6:45 AM:  1 hour at the gym

Warmup: Airbike, mobility and drills

AMReps 15 mins: 65 reps
AMReps in 15 mins:
2 Squat Cleans, 60% 1RM | 2 reps, 115 lbs
1 Wall Walk | 1 rep
4 Squat Cleans, 60% 1RM | 4 reps, 115 lbs
2 Wall Walks | 2 reps
6 Squat Cleans, 60% 1RM | 6 reps, 115 lbs
3 Wall Walks | 3 reps
8 Squat Cleans, 60% 1RM | 8 reps, 115 lbs
4 Wall Walks | 4 reps
10 Squat Cleans, 60% 1RM | 10 reps, 115 lbs
5 Wall Walks | 5 reps
2 Squat Cleans, 60% 1RM | 2 reps, 115 lbs
1 Wall Walk | 1 rep
4 Squat Cleans, 60% 1RM | 4 reps, 115 lbs
2 Wall Walks | 2 reps
6 Squat Cleans, 60% 1RM | 6 reps, 115 lbs
3 Wall Walks | 3 reps
8 Squat Cleans, 60% 1RM | 2 reps, 115 lbs
4 Wall Walks

8 AM:  4.2 miles averaging 8:20pace.  Easy out and back on the Coal Creek trail from the gym after the workout. Legs are toast so chill as fuck.

1 PM:  Walk 1.5 miles... dog walk with Venus while Paula went for a jog then we hit up the garage gym together for about 20 mins doing core stuff.

Saturday: 

6 AM:  3.1 miles averaging 8:20pace. Easy jog with Venus before Paula and I head over to Dirt Circus in Boulder to have fun.

9 AM: 6.7 miles w/ 1000ft of vert in 1:05. Dirt Circus group run lead by Andy Wacker. He is a cool dude. Lots of chatting with him on racing and training.  He was asking a lot of questions about 100s and Hardrock, I would bet we will see him dip his toe in the next few years. This was a really cool free event put on by Ultrasignup that Paula and I had a great time at, lots of free shit and saw lots of Boulder running friends there.

Sunday:  

9 AM:  7.25 miles averaging 7:25pace.  2 easy laps of Davidson Mesa and one of Harper Lake. Best I have felt in a long time running and today felt like an easier effort. Calf is now resolved. Have not felt it in a few days.  

--Also had about 3 miles of walking throughout the day with the dog just to get outside more.  I have been thinking of trying a 100 mile loop course this spring for something different and flat.  The flattest 100 miler I have ran has been Leadville so everything has basically been in the mountains.  Been pondering a flat road one.  Found one in NC that interest me more than running around a 1 mile loop in Vegas that I was thinking about.  This one in NC is 100 mile point to point with only 1000ft total connecting a bunch of islands.  I will make a decision in the next few weeks so I can start really training.

Total Weekly Numbers

Solid week finally.  Calf held up and do not feel it anymore.  Monday morning as I am typing this I did a bunch of jump roping this morning to really test it and did not feel it at all.  I am calling the calf healed now.  Now it is time to keep building the weekly mileage to get back to the normal 60-70 per week.  This next week or so may be challenging for Paula and I are heading to Corolla, North Carolina from Wed to Wed.  Really looking forward to checking out the outer banks area for a week.  Will be posting a lot of photos in Instagram and Facebook stories while I am there if interested.

Sept 25th- Oct 1st

“We often add to our pain and suffering by being overly sensitive, overreacting to minor things, and sometimes taking things too personally.” - Dalai Lama

Monday:   

7 AM:   Day completely off.  Long day driving home making a few stops at Black Canyon and Fairplay to see Don and Amy. Just wanted to chill when I got home at 6pm so nothing today.

Tuesday:  

6:45 AM:  7 miles averaging 7:45pace.  2.5 laps of Davidson Mesa. Was going for 3 but the left calf locked up and was hurting bad so pulled the plug and walked back so I would not do more damage. This feels like it could be really bad.  1 mile limping walk back to the truck... fuck me.

4 PM:  1 hour at the gym

Warmup: Airbike, mobility and drills

40-30-20-10: 15 mins 14 secs 

40-30-20-10 reps of:

Kettlebell Front Rack Lunge, 53 lbs

Kettlebell Swing, 53 lbs

Ring Push-up

-- could feel the calf on this workout but it was okay.  No bouncing like in running.

Wednesday:

6:45 AM:  1 hour at the gym

Warmup: Rowing and mobility

AMReps 20 mins: Rows, Burpees, Rows, and 17 more : 107 reps 

AMReps in 20 mins:

1 Row, 250 m, 2 mins | 1 rep

3 Burpees | 3 reps

1 Row, 250 m, 2 mins | 1 rep

5 Burpees | 5 reps

1 Row, 250 m, 2 mins | 1 rep

7 Burpees | 7 reps

1 Row, 250 m, 2 mins | 1 rep

9 Burpees | 9 reps

1 Row, 250 m, 2 mins | 1 rep

11 Burpees | 11 reps

1 Row, 250 m, 2 mins | 1 rep

13 Burpees | 13 reps

1 Row, 250 m, 2 mins | 1 rep

15 Burpees | 15 reps

1 Row, 250 m, 2 mins | 1 rep

17 Burpees | 17 reps

1 Row, 250 m, 2 mins | 1 rep

19 Burpees | 18 reps

1 Row, 250 m, 2 mins

21 Burpees 

11 AM:  2 miles of easy dog walking.  Did get in today to get the calf needled and a laser treatment on it to help promote healing faster.

Thursday:  

  -NOTE:  Weight check in:  No weight check in... at Paula's this week watching Venus while she is on a girls trip in Sedona. 

6:30 AM:  5.4 miles averaging 13min pace.  Easy test of the calf with Venus.  There is a 1/2mile trail loop right by the house that we did loops on.  Walked one, jogged one over and over.  Can feel the calf when jogging but it is not sharp pain anymore.  More like being really sore.  Going to do this for another day or two before trying to get back to normal jogging.  Getting old sucks.

2 PM:  1 hour garage gym session

Warmup: Airbike and mobility

Wendler Bench Press: Week 1 :
Sets
5 Bench Press, 65% 1RM | 140 lbs
5 Bench Press, 75% 1RM | 150 lbs
5 Bench Press, 85% 1RM | 9 reps, 160 lbs

Wendler Shoulder Press: Week 1 :
Sets
5 Shoulder Press, 65% 1RM | 95 lbs
5 Shoulder Press, 75% 1RM | 105 lbs
5 Shoulder Press, 85% 1RM | 5 reps, 115 lbs

Dumbbell Incline Press :
Sets
10 Dumbbell Incline Press | 30 lbs
10 Dumbbell Incline Press | 30 lbs
10 Dumbbell Incline Press | 30 lbs
10 Dumbbell Incline Press | 30 lbs
10 Dumbbell Incline Press | 30 lbs

5 RFT:
5 rounds of:
5 Strict Pull-ups
10 Push-ups

Dumbbell Pull Over
Sets
12 Dumbbell Pull Overs | 35 lbs
12 Dumbbell Pull Overs | 35 lbs
12 Dumbbell Pull Overs | 35 lbs
12 Dumbbell Pull Overs | 35 lbs

Alternating Dumbbell Hammer Curl :
Sets
10 Alternating Dumbbell Hammer Curls | 25 lbs
10 Alternating Dumbbell Hammer Curls | 25 lbs
10 Alternating Dumbbell Hammer Curls | 25 lbs

Plank Hold : 3x 60 secs, rest 30 secs :
Sets :
Plank Hold, 1 min
Plank Hold, 1 min
Plank Hold, 1 min

-- followed the this up with 20min in the sauna and 5min cold plunge.

Finally had time to go through all 850+ of the Victor Donkey Race photos.  Couple of good ones I pulled out.  Always a great time!

Friday:

7 AM:  1 hour at the gym

Warmup: jogging, mobility and drills

5 RFT:  18 mins 2 secs 

5 rounds of:

Run, 400 m

10 Burpee Pull-ups

10 Deadlifts, 60% 1RM | 205 lbs

-- did not run hard due to the calf, mostly jogged it.  With warmup laps got 1.5 miles in.

9 AM: 4.2 miles averaging 11min pace.  Walk/Jog with Venus. Pretty much the same as yesterday but instead of running one then walking one, we ran 2 laps then walked one.  Could feel it more than yesterday but that is most likely due to the harder running in the gym workout before this.

--Picked up 100lbs of beef this evening.  And thanks for the book and gravel guide JT!!!

Saturday: 

6 AM:  6 miles averaging 9:15pace.  Easy laps with Venus by the house before heading to the gym. Calf seems to be turning a corner I think!!

9 AM: 1 hour at the gym

Warmup: Skierg, mobility and drills

30min AMRAP- 13 rounds plus 28 reps
8 Ski Ergs
20 Dumbbell Snatches, 25% 1RM | 35 lbs
10 Toes-to-bars

-- spent the rest of the morning hitting up the last farmers market of the year in Louisville and a cold plunge at home.

Sunday:  

6 AM: 6.4 miles averaging 9min pace.  Easy jog in the open space by the house doing laps with Venus. She did not want to stop this morning!

Picked up Paula today from DIA after a week in Sedona on a girls trip.  Rest of the day was just chilling around the house with her watching football.

Total Weekly Numbers

Shit week compared to what I had planned but really had no choice after I strained my calf on Tuesday. Between dry needling, laser therapy and red light therapy I think I am back to about 75-80% by the end of the week.  Going to keep monitoring and going easy for one more week.