Nov 27th- Dec 3rd

“It's not stress that kills us, it is our reaction to it.” - Hans Selye

Monday:   

Feeling much better today when I woke up so took a Covid test this morning.  Finally what I wanted to see.  Now it is time to rebuild again, going to take it easy this week for the lungs are a little smashed from this round of Covid.  I had a lot of problems breathing last Thursday and Paula almost took me to the ER but talked her out of it.  Wednesday through Friday it was like I was breathing through a straw.

2:30 PM: Walked 2.6 miles in 42mins.  Easy afternoon dog walk.  Feels good to start moving again verses being stuck in bed or on the couch.  Going to take it easy this week to get the lungs back.

3:30 PM: 51 mins lifting in the garage.  Right after walk- Light weight today… coming back from running a 100 and a week of having Covid

Back Squat : 10-8-6-4-2 :
Sets
10 Back Squats | 95 lbs
8 Back Squats | 115 lbs
6 Back Squats | 135 lbs
4 Back Squats | 155 lbs
2 Back Squats | 165 lbs

GHD Hip Extensions : 3x15
Sets
15 GHD Hip Extensions
15 GHD Hip Extensions
15 GHD Hip Extensions

Barbell Calf Raise
Sets
12 Barbell Calf Raises | 95 lbs
12 Barbell Calf Raises | 115 lbs
12 Barbell Calf Raises | 115 lbs
12 Barbell Calf Raises | 115 lbs
12 Barbell Calf Raises | 115 lbs

Side Bends : 5x15
Sets
15 Side Bends
15 Side Bends
15 Side Bends
15 Side Bends
15 Side Bends

L Sit : 6x 20 secs
Sets
L Sit, 20 secs
L Sit, 20 secs
L Sit, 20 secs
L Sit, 20 secs
L Sit, 20 secs
L Sit, 20 secs

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

Tuesday:  

10:30 AM:  5.7 miles averaging 8:45pace.  Easy cruise from the house on Quail over into the dog park and back. First run since the 100 and catching Covid last week. Legs and lungs are shit. Heart rate was about 15-20 beats higher than it should have been. Guess the rebuild has started. All easy pace/effort of course.

3:30 PM: 1 hour 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 | 125 lbs
10 Bench Press | 125 lbs

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

Bent Over Barbell Row
Sets
10 Bent Over Barbell Rows | 95 lbs
10 Bent Over Barbell Rows | 100 lbs
10 Bent Over Barbell Rows | 100 lbs
10 Bent Over Barbell Rows | 100 lbs
10 Bent Over Barbell Rows | 105 lbs

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

Bb Skull Crusher
Sets
10 Bb Skull Crushers | 57 lbs
10 Bb Skull Crushers | 57 lbs
10 Bb Skull Crushers | 57 lbs
10 Bb Skull Crushers | 57 lbs

Wednesday:

2 PM:  7 miles averaging 8:10 pace.  Easy out and back on the Rock Creek trail by the gym. Super chill and did try to hit up all the small hills along the way. Felt I was going slower than I thought I was and HR was better than yesterday so progress

4 PM:  1 hour at the gym.

Warmup: Airbike, mobility and drills

10 RFT: 21 mins 4 secs
10 rounds of:
Assault Bike, 300 m
10 Pull-ups
Assault Bike, 300 m
10 Push-ups
Rest 30 secs

--dry heaving afterwards, went to hard considering coming back from Covid.

Was totally smashed when I got home and could barely think straight... went way to hard today and now paying the price.

Thursday:  

  -NOTE:  Weight check in:  Forgot to check the weight today.  Need to get back on track after being out for the past week or so.

7 AM:  1 hour at the gym

Warmup: Rowing, mobility and drills

7x 1:30 RemReps: 108 reps
7 rounds, 1:30 each, of:
9 Deadlifts | 85 lbs
6 Front Squats | 85 lbs
3 Push Jerks, 60% 1RM | 85 lbs
max rep Row Calories | 14, 14, 15, 15, 16, 16, and 18
Rest 1:30

3 PM:  6 miles averaging 8:20 pace.  Easy dog jog around the open space and on roads around the house. Super chill with Venus letting her set the pace. Cool enough out this afternoon at 38 degrees that she was able to go the whole time.

Friday:

7 AM:  1 hour at the gym

Warmup: Rowing, mobility and drills

10-9-8-7-6-5-4-3-2-1: 11 mins 20 secs
10-9-8-7-6-5-4-3-2-1 reps of:
Power Snatch, 60% 1RM | 75 lbs
Burpee Box Jump Over, 24 in

2 PM:  3.6 miles averaging 8:35 pace.  Easy afternoon shakeout jog running loops at the open space next to the house.  Everything is super heavy this afternoon, especially the legs.

Saturday: 

7 AM:  Colder Boulder 5K in 19:16...  Colder Boulder 5K -  Better than I expected, did not even warmup due to weather and wind.  Did not think that I could break 20 but guess I was incorrect.  Never went over the red line at all which was the goal today since I just tested neg for Covid 4-5 days earlier.  Lungs are still not all there 100% yet.  Colder Boulder lived up to its name as well today, 30 degrees with 20-30mph winds as well.  

9 AM: 1 hour at the gym

Warmup: Airbike, mobility and drills

AMReps 25 mins (2,4,6,...): Wall Balls, Kettlebell Swings, and Toes-to-bars : 360 reps
AMReps in 25 mins:
As many reps as possible in 25 mins of:
2 Wall Balls, 20/14 lbs
2 Kettlebell Swings, 53/35 lbs
2 Toes-to-bars
4 Wall Balls, 20/14 lbs
4 Kettlebell Swings, 53/35 lbs
4 Toes-to-bars
6 Wall Balls, 20/14 lbs
6 Kettlebell Swings, 53/35 lbs
6 Toes-to-bars
...
Continue adding 2 reps each round to each movement until time expires.

--- So ran the 5K this morning directly going to the gym afterwards all in an attempt NOT to be in front of the screens following the Western States or Hardrock lotteries this morning.  It seems when I do not watch the lotteries my name gets chosen.  Yep, happened again for the 3rd year in a row.  Heading back to Hardrock in 2024.  Giddy Up!!!!  Already have the house rented and the pacers lined up.  Still need to figure who is doing what section but that will come with time as I chat through it all with them.  Donnie who is either pacing me or I am pacing him got in as well.  So we have a little race within the race between friends that will be going down.  

To celebrate Paula finally testing neg for Covid this morning, yes I gave it to her, and me getting into Hardrock we went down to Golden this evening to have a nice dinner and see GZ play.  Been too long since we have seen them play and of course I drank to much yet again.

Sunday:  

9 AM: 6 miles w/ 500ft of vert averaging 8:40pace.  Easy jog on the Dirty Biz loop in Superior while Paula was doing the Stocking Run 5K with her friends. Super icy out there this morning. There was a fresh dusting of snow but under it was a lot of ice. Slow going today.

Spent the rest of the day watching the Broncos lose and other NFL games.  Damn it....

Total Weekly Numbers

Not a bad week getting back to it somewhat slowly as I finally don't have Covid anymore.  Basically most of the activities this week were more challenging than they should have been and really over did it on Tuesday which knocked me back some the rest of the week.  Another build week this week and hopefully things will get back to feeling somewhat normal again.  

Now that we know Hardrock will be the focus again for the 3rd year in a row it is time to lay out the rest of the calendar for 2024.  On the waitlist for a bunch of 100s which of course I will reject due to being to close to Hardrock.  Since 2023 was the first year that I have done more than one 100 run in a calendar year doing 2 of them, I am thinking I want to do 2-3 of them in 2024.  We will see what Paula and I come up with this month.