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.