Dec 11th- Dec 17th

“Discipline is doing what you have to do, as well as you can, when it has to be done, and then doing it that way all the time.” - Bobby Knight, basketball coach (October 25, 1940 - November 1, 2023)

Monday:   

8 AM:  5.2 miles averaging 8min pace. Easy out and back on the Rock Creek trail by the gym. Just super chill today. I was expecting it to be more snow packed but it was completely clear.

9 AM: 1 hour at the gym.

Warmup: Airbike, mobility and drills

Front Squat : 8-4-4-1-1-1 : 2865 lbs
Sets
8 Front Squats | 135 lbs
4 Front Squats | 155 lbs
4 Front Squats | 155 lbs
1 Front Squat | 175 lbs
1 Front Squat | 185 lbs
1 Front Squat | 185 lbs

-then-

Every 2 mins for 10 mins:
Every 2 mins for 10 mins:
10 Assault Bike Calories
10 Front Squats, 40% 1RM | 75 lbs

--- Got this in the mail from JT today...  always love getting post cards.

Tuesday:  

7 AM:  8.2 miles averaging 7:35pace.  Done at Davidson Mesa. Easy warmup with 2 x 10mins at marathon/50K pace followed by a cooldown. I honestly did not know what pace to run these 10min sections at so my only goal was to keep the pace under 7 min pace which I did. The second one was rough the last 2 mins of the interval. Can tell I have lots of work to do this winter to get some speed and fitness back.

2 PM:  1:10 hour lifting and doing PT work in the garage gym.

Bench Press :
Sets
10 Bench Press | 125 lbs
10 Bench Press | 125 lbs
10 Bench Press | 125 lbs
10 Bench Press | 130 lbs
10 Bench Press | 130 lbs

Bent Over Barbell Row :
Sets
10 Bent Over Barbell Rows | 100 lbs
10 Bent Over Barbell Rows | 100 lbs
10 Bent Over Barbell Rows | 105 lbs
10 Bent Over Barbell Rows | 105 lbs
10 Bent Over Barbell Rows | 105 lbs

Seated Dumbbell Shoulder Press
Sets
10 Seated Db Shoulder Press | 30 lbs
10 Seated Db Shoulder Press | 30 lbs
10 Seated Db Shoulder Press | 30 lbs
10 Seated Db Shoulder Press | 30 lbs

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

Dumbbell Pull Over
Sets
12 Dumbbell Pull Overs | 35 lbs
12 Dumbbell Pull Overs | 40 lbs
12 Dumbbell Pull Overs | 40 lbs
12 Dumbbell Pull Overs | 40 lbs

Alternating Dumbbell Hammer Curl :
Sets
10 Alternating Dumbbell Hammer Curls | 30 lbs
10 Alternating Dumbbell Hammer Curls | 30 lbs
10 Alternating Dumbbell Hammer Curls | 30 lbs

Bb Skull Crusher 10-10-10-10 :
Sets
10 Bb Skull Crushers | 57 lbs
10 Bb Skull Crushers | 62 lbs
10 Bb Skull Crushers | 62 lbs
10 Bb Skull Crushers | 62 lbs

Alternating Banded Dead Bugs :
Sets
Alternating Banded Dead Bug | 10 reps
Alternating Banded Dead Bug | 10 reps
Alternating Banded Dead Bug | 10 reps
Alternating Banded Dead Bug | 10 reps

Plank Hold :
Sets : rest 30 secs
Plank Hold, 1 min
Plank Hold, 1 min
Plank Hold, 1 min

Wednesday:

9 AM:  1 hour at the gym.  This one sucked, but that is why we do it.

Warmup: Rowing and mobility

AMReps 6 mins (2,4,6,...): 102 reps | 12's + 18 reps
AMReps in 6 mins:
2 Row Calories
2 Box Jump Overs, 24 in
4 Row Calories
4 Box Jump Overs, 24 in
6 Row Calories
6 Box Jump Overs, 24 in
8 Row Calories
8 Box Jump Overs, 24 in
10 Row Calories
10 Box Jump Overs, 24 in
12 Row Calories
12 Box Jump Overs, 24 in
14 Row Calories
4 Box Jump Overs, 24 in

-4min rest, then

AMReps 6 mins (2,4,6,...): 102 reps | 12's + 18 reps
AMReps in 6 mins:
2 Row Calories
2 Burpees
4 Row Calories
4 Burpees
6 Row Calories
6 Burpees
8 Row Calories
8 Burpees
10 Row Calories
10 Burpees
12 Row Calories
12 Burpees
14 Row Calories
4 Burpees

-4min rest, then

AMReps 6 mins (2,4,6,...): 74 reps | 10's + 14 reps
AMReps in 6 mins:
2 Row Calories
2 Burpee Box Jump Overs, 24 in
4 Row Calories
4 Burpee Box Jump Overs, 24 in
6 Row Calories
6 Burpee Box Jump Overs, 24 in
8 Row Calories
8 Burpee Box Jump Overs, 24 in
10 Row Calories
10 Burpee Box Jump Overs, 24 in
12 Row Calories
2 Burpee Box Jump Overs, 24 in

2:30 PM:  6 miles averaging 8:25pace.  Easy cruise around the hood by the house. Picked up the dog the last 1.5 miles to get her out for a bit as well. Legs were shit today and felt like I was plodding the whole time.

-- Got this large shipment from OUTOPIA with about $1000 worth of clothing to test out.  They are an Asia brand that is in the process of expanding to the US and wanted people to test out the clothing so they could make tweaks to anything before going live.  There is no US website yet but hopefully soon.  Everything is made of Merino Wool which I LOVE and wear all the time.  Hell, even the 2 hoodies I wear from Ten Thousand most days around the house are Merino Wool along with about half of my running and outdoor gear.  All of my socks are as well.  Anyways, so far I am loving the brand.  They remind me a lot of running version of Lululemon, just some good stuff.  We will see how it holds up over the next few months.  Oh and they did include a few women tops which Paula was excited about.

Thursday:  

  -NOTE:  Weight check in:  NOPE

7:30 AM:  7.5 miles averaging 8 min pace.  Easy mileage over at Davidson Mesa today adding to my lap count. Thinking that I could get close to 1000 laps by the end of 2025, according to Strava I am at 746 in the CW direction, lots more if I count both directions.  Legs are still shit today but better than yesterday.

Noon: 1 hour at the gym

Warmup: Airbike, mobility and drills

5 RFT: : 13 mins 2 secs | Rx'd
5 rounds of:
Echo Bike 1200m
10 Thrusters, 50% 1RM | 80 lbs

-- this one was fucking rough today.  

Friday:

--All the GNAR races opened up today for registration.  Got in the Quadrock 25 miler for my May longer race.  Donnie is going to sign up for the 50 miler I believe.  I don't like doing races that long when training for a 100, I think it takes to long to recover from and you lose to much training time but that is just my 2 cents for whatever it is worth.

9 AM:  1 hour at the gym

Warmup: Skierg, mobility and drills.

10 RFT: 15 mins 24 secs
10 rounds of:
1 Rope Climb
3 Deadlifts, 70% 1RM | 230 lbs
10 Push-ups
6 Ski Ergs

--Subbed Skierg for jump rope due to Achilles bothering me for the past few days.

--Did not run today as planned to give my achilles a rest day with the hope that a day or two off it will be fine.  I have been pushing through it with the hope it will go away and it is not.  I am limping around which is not good.  Getting old sucks.  Did spend 5 mins this morning and 5 mins this afternoon putting it in the cold plunge which helped A LOT... 

Saturday: 

9 AM:  1 hour at the gym

Warmup: Rowing, mobility and drills

2 RFT: Partner  22 mins 35 secs 

2 rounds of:

Partner Wod

80 Toes-to-bars

100 Dumbbell Snatches, 45 lbs

120 Wall Balls, 20 lbs

Switch Every, 30 secs

-- bailed on running Bear Peak with Donnie after the gym due to wanting to give my achilles one more day of rest.  Plan on joining him tomorrow for some of his birthday run.  Not limping today but thought one more day would do it good.

Sunday:  

9 AM: 14.5 miles averaging 8:35 pace.  Joined in for the first half of Donnie's birthday run around a McKay Lake which is a 1.6 mile loop. He ran 48K for his 48th birthday or just over 29 miles. I had plans to go longer than this but after the first hour the achillies started bothering me again so I cut it to what I had originally planned and stopped at 2 hours. Good group of guys through out the run that came and went during the run.  Great catching up with everyone!  Hung out until they got done to celebrate at the end with his birthday cake. What a great day out there today.

Total Weekly Numbers

Had a much bigger week planned as far as running mileage was concerned but the achilles on the left side had other plans.  Started to bother me after Tuesday's jog and have been dealing with it since.  Took Friday and Saturday off running so that maybe I would have a chance to join Donnie on Sunday and that worked until it didn't.  Hopefully this goes away soon.