Monday, November 13, 2023

Nov 6th- Nov 12th

“What would life be if we had no courage to attempt anything?” - Vincent Van Gogh

"If you’re going to face a real challenge it has to be a real challenge. You can’t accomplish anything without the possibility of failure.” - Gary Cantrell (AKA "Lazarus Lake"), co-founder and race director of the Barkley Marathons

-- seemed like these are the quotes that are appropriate due to what I have planned for next week. 


6:45 AM: 1 hour at the gym.    

Warmup: mobility, burpees and air squats

Split Jerk : 1 Rep Max : 155 lbs
1 Split Jerk | 155 lbs
-- had nothing this morning, 10lbs lower than normal


10 RFT: Partner Wods, 6 mins 42 secs
10 rounds of:
Partner Wod
5 Push Jerks | 95 lbs
10 Bar Facing Burpees

-with Jay

1 PM: Walk 2.7 miles in 44mins followed by 15mins on the Airdyne in the garage.  Afternoon dog walk, little longer than normal.

3 PM:  30mins in the sauna followed by 15mins in the hot tub.  Trying to get used to the heat for next week.

6:45 AM:  1 hour in the gym.

Warmup: Jumping rope, mobility and drills.

AMRAP 20 mins:  4 rounds + 60 Double Unders + 20 Wall Balls | 500 reps
20:00 AMRAP:
60 Double Unders
30 Wall Balls, 20 lbs
15 Deadlifts, 60% 1RM | 205 lbs

--  Got this via text from GZ this morning... Funny how things like this show up in the perfect time when I am struggling a little bit.  Anyways give it a listen, it is only 2 mins long and worth every second.

9:30 AM:  Walk 2.1 miles in 34mins.... need to get the dog out for a walk and loosen myself up from this mornings workout.  It was a damn killer and took my legs.  Still have some stiffness in my right knee from the superman I did on Sunday.  Still does not bend pain free yet.

1 PM:  6.5 miles averaging 7:40pace.  Two easy laps of Davidson Mesa. First run back after taking a day off is usually shit the first 3 miles and that was true yet again today.  Followed this up with 20mins in the hot tub when I got home for my heat training.  Trying to do either the sauna or hot tub everyday until next Tues or Wed to help get ready for AZ next week.

7 AM:  6.25 miles averaging 8:10pace.  Easy early morning dog jog this morning. This is the farthest she has ever gone and did great! Helped that it was 38 degrees outside. Wanted to make her super tired since I have to go to the office all afternoon for a supplier meeting.

9 AM:  1 hour lifting in the garage, mostly upper body

Bench Press
Shoulder Press
Bent Over Barbell Row
Barbell Calf Raises
Barbell Skull Crushers
Barbell Curls
Plank Holds

--- Got an awesome surprise shipment from Speedland.  Got the hats covered for 2024 for training and racing.

6:45 AM:  1 hour at the gym

Warmup: Rowing, mobility and drills

AMRAP 10 mins:3 rounds + 15 GHD Sit-ups | 195 reps
10:00 AMRAP:
20 GHD Sit-ups
20 Box Jumps, 24 in
20 Kettlebell Swings, 53 lbs

--5 min rest--

AMRAP 5 mins: 3 rounds + 10 GHD Sit-ups + 2 Box Jumps | 102 reps 5:00 AMRAP:
10 GHD Sit-ups
10 Box Jumps, 24 in
10 Kettlebell Swings, 53 lbs

1 PM: 8 miles averaging 7:35pace.  2 loops and some of Davidson Mesa again. Just cruising along and got a little quicker without realizing it after the first 1-2 miles. Legs felt trashed from this mornings workout but they seemed to move pretty well.

3 PM: Walk 2.7 miles in 44mins followed by 20mins in the hot tub.  Easy dog walk around the hood. Needed to get her out and some more sunshine for me.

6:45 AM:  1 hour at the gym

Warmup: Airbike, mobility and drills

3 rounds of:
10 Clean & Jerks, 50% 1RM | 95 lbs
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Push-ups
15 Air Squats

1 PM:  7.7 miles averaging 7:50pace.  Easy few miles around Davidson Mesa yet again. Just chilling with a few short efforts mixed in. Felt great day.  

3 PM: Walked 2.4 miles in 41mins.  Easy walk with the dog to flush out everything before heading to the airport to pick up Paula.

9 AM:  1:15 at the gym

Warmup: Airbike and mobility.

Did the workout Chad at the gym for V-Day.... it is a mental challenge for sure. I did it without the weight vest this time due to the race next week.

Box Step-up : 1000 Reps for Time : 47 mins 49 secs | Rx'd
1000 Box Step-ups, 20 in

-- Got to have lunch with JT for he was in Boulder doing a cross country race Saturday morning.  Good times!

8 AM: 11.1 miles averaging 8:20pace.  Easy long run at Davidson Mesa trying out a possible race plan for Friday. Ran 5.9 miles, then grabbed my bottle and walked 1/2 mile drinking then jogged it out. Averaged 7 miles in the hour which is more than I thought. Might have to dial it back for Friday. Might do 5 miles then walk. We will see. Also put on the new super shoes for the last mile around Harper to see how they felt, super bouncy!!!

Spent the rest of the day over at my house doing yard work and finishing the ceiling in the downstairs bathroom.  Getting there.....  Darian stopped by while Paula and I were working and gave me this.  Thank you so much buddy!!  I have been eyeballing this painting all summer when I was living up in Fairplay but never pulled the trigger.

Total Weekly Numbers
Pretty solid taper week.  This coming week will be a lot less of course with the race on Friday the 17th.  

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