Dec 4th- Dec 10th

“The real glory is being knocked to your knees and then coming back. That’s real glory. That’s the essence of it.” - Vince Lombardi

Monday:   

9 AM:  1 hour at the gym

Warmup: Airbike, mobility and drills

Shoulder Press 5-3-3-1-1-1 : 1745 lbs
Sets
5 Shoulder Press | 115 lbs
3 Shoulder Press | 125 lbs
3 Shoulder Press | 130 lbs
1 Shoulder Press | 135 lbs
1 Shoulder Press | 135 lbs
1 Shoulder Press | 135 lbs

-then-

2 RF-ME: 273 reps
2 rounds of:
max rep Rope Climbs, 3 mins | and
max rep Assault Bike Calories, 2 mins | and
max rep Push Press, 1 min | 95 lbs | and

2 PM:  4 miles averaging 8:15pace.  Easy dog jog from the house through the open space with a loop of the hood. Venus was ready to run today, had to really hold her back.

-- Signed up for Salida Marathon today as a good training day in the build up to Hardrock.  Will be throwing in a few more trail marathons and 50Ks as training runs.  Thinking about 1 per month in the build up.  I do keep a current list of upcoming events on the side of this page if interested.

Tuesday:  

9 AM:  8.1 miles averaging 7:40pace.  2 loops of Davidson Mesa plus a some extra. Started out super chill and progressed a little bit through out the run but did try to keep my HR under 140. Did go over the last mile or so into the 140-145 range which is fine. Felt great today!!! Excited about that.  

Went straight to the office afterwards.  Today and tomorrow are one of the few days I have to be in the office due to people visiting from corporate.  Can't complain since it is only about 5-10 days a year I have to go in.

4 PM:  1 hour at the gym

Warmup: Rowing, mobility and drills

3 RFT: 7 mins 54 secs
3 rounds of:
30 GHD Sit-ups
15 Deadlifts, 205 lbs

--- On the way home from the gym, I came across a bunch of cars pulled over with one car in the middle of the road with people trying to look or get something under the car.  As I passed, one of the cars pulled over was Paula and she was under the car in the middle of the road so I pulled over to see what happened.  I discovered that this puppy below was under the car and was hit by another car and would not come out.  As traffic was pilling up on 120th just north of Dillion Road in both directions I took over traffic control while Paula and some other people worked on getting the dog out from under the car, it took about 30 mins or so.  I stayed with the dog until the cops arrived about an hour later when one of them recognized the dog from a missing dog Facebook post and got a hold of the owners.  They arrived about 30 mins later to pick up Benji (his name).  Benji was a damn lucky dog tonight to have people looking over him, that could have been so much worse.  He was only 8 months old according to his owners, I of course told them to get him a damn collar with their phone number on it.

Wednesday:

8 AM:  6.25 miles w/ 1100ft of vert averaging 9:45 pace.  Easy cruise from the Fowler trailead to the top of Rattlesnake Gulch. Little icy on some small sections where I was walking so not to take a fall. My hill running is shit right now with all the flat running I have been doing. Need to get up a hill like this 1 to 2 times a week going forward.  Kept the HR under 140 for most of it even if that meant having to walk uphill to get it back down.

2 PM:  1 hour at the gym just lifting during open gym hours.

Warmup: Airbike and mobility

Back Squat : 10-8-6-4-2 :
Sets
10 Back Squats | 115 lbs
8 Back Squats | 135 lbs
6 Back Squats | 155 lbs
4 Back Squats | 175 lbs
2 Back Squats | 185 lbs

Elevated Goblet Squat :
Sets
10 Elevated Goblet Squats | 26 lbs
10 Elevated Goblet Squats | 26 lbs
10 Elevated Goblet Squats | 26 lbs
10 Elevated Goblet Squats | 26 lbs

Barbell Calf Raise :
Sets
12 Barbell Calf Raises | 135 lbs
12 Barbell Calf Raises | 135 lbs
12 Barbell Calf Raises | 135 lbs
12 Barbell Calf Raises | 135 lbs
12 Barbell Calf Raises | 135 lbs

Bulgarian Split Squat :
Sets
10 Bulgarian Split Squats | 0 lbs
10 Bulgarian Split Squats | 0 lbs
10 Bulgarian Split Squats | 0 lbs

Reverse Hyper :
Sets
12 Reverse Hypers | 90 lbs
12 Reverse Hypers | 90 lbs
12 Reverse Hypers | 90 lbs

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

Thursday:  

  -NOTE:  Weight check in:  Nope... scale scares me now.

8 AM:  7.4 miles averaging 8min pace.  2 easy laps of Davidson Mesa and one lap of Harper. Super chill jog today just putting in the miles. Legs are shit today from lifting legs yesterday, hopefully it passes tomorrow.  

--Spent 30mins in the Air Boots between the run and Crossfit.

10 AM: 1 hour at the gym

Warmup: Rowing, mobility and drills

FT: 18 mins 44 secs
Row, 1000 m
-- then --
5 rounds of:
21 Kettlebell Swings, 53 lbs
12 Pull-ups
-- then --
Row, 1000 m

Friday:

10 AM:  1 hour at the gym

Warmup: Airbike, mobility and drills

AMRAP 18 mins: 250 reps
18:00 AMRAP:
10 Hang Power Snatches, 50% 1RM | 75 lbs
10 Wall Balls, 20 lbs
10 Knees-to-elbows

3 PM:  Was planning on getting out this afternoon for 30-45 mins but just did not happen.  Guess that is called the off season.  Did stop at Voodoo Doughnut to get this gem for one of Paula's friends.  It is called Cock & Balls and the balls part is filled with cream.  You can pay an extra $1 to have it personalized like I did for Hanukkah.  HAAAA!!!

Saturday: 

9 AM:  7.5 miles w/ 1200ft of vert in 1:24.  Easy loop of North Table Mountain with Darian this morning. Slogging through about 6-8 inches of fresh powder so it was slowwwwww going which was fine by me. Going uphill in the powder really wrecked my lower back. Seems to be bothering me again, been feeling it most of the week.

Sunday:  

9 AM: 5.4 miles averaging 8:24pace.  Easy lap of my Costco loop in Superior. Did not feel like slogging through snow again this morning so hit the dirt roads behind Costco. Been a bit since I have been over here.

Total Weekly Numbers

Not a bad week coming back from Covid.  Time to start building the mileage again while trying not to blow up my back.  Hopefully will get back to over 50 miles this week.  Right now my back is tight and has a numb feeling on the left side (injury side), need to manage this and plan on going back to PT this Monday afternoon to get it dry needled which always seems to help a lot.