Jan 22nd- 28th

  “Don't make assumptions. Find the courage to ask questions and to express what you really want. Communicate with others as clearly as you can to avoid misunderstandings, sadness and drama. With just this one agreement, you can completely transform your life.” - Don Miguel Ruiz

Monday:   

--Took the day off work today just because.  I have too many vacation hours saved up and if I did not take some time off I would quit earning more vacation time.  Once I hit 300 hours (yes that is 7.5 weeks) saved up I quit earning.  I get 15 hours at the first of every month and currently sitting at 292 hours, so yes I needed to take a day before the end of January to get want I earned on February 1st.  I have some first world problems and will have to take a bunch of days in February as well.  No real plans today.  Just a day to myself I guess.  I was thinking of going skiing but did not get moving quickly enough this morning to make it to Eldora for uphill at 7am.  Guess it will be a gym and jogging day per usual. 

10 AM:  1:30 at the gym.

Warmup: Airbike, mobility and drills

Chipper: 11 mins 15 secs
50 Thrusters, 40% 1RM | 75 lbs
50 Toes-to-bars
50 Box Jumps, 24 in
50 Ring Push-ups

-then-

30 mins of core work from Dan.

2 PM:  Walk 3 miles in 48mins.  Easy dog walk around the neighborhood. Little longer than normal. Was going to jog some today but hip joints are a little sore from yesterday so walking it is.  Followed this up with 20mins in the hot tub to loosen things even more.  Much needed.

6 PM: Spin class with Paula at Vasa.  17.3 miles per the computer on the spin bike so I guess that is what I am going with.  Plan on doing a few more of these this week to get the sit bones ready for Old Man Winter a week from Sunday.

Tuesday:  

10 AM:  1 hour at the gym

Warmup: Airbike, mobility and drills

Hang Squat Clean : 2-2-2-2-2 :
Sets
2 Hang Squat Cleans | 135 lbs
2 Hang Squat Cleans | 145 lbs
2 Hang Squat Cleans | 155 lbs
2 Hang Squat Cleans | 165 lbs
2 Hang Squat Cleans | 175 lbs

-then-

AMRAP 10 mins: 212 reps
10:00 AMRAP:
10 Hang Power Cleans | 70 lbs
10 Front Rack Lunges | 70 lbs

2:30 PM: 8.1 miles averaging 7:55pace.  Easy out and back on the Costco loop so mostly dirt roads the whole way. Maybe a mile or two on concrete. Good run overall but the achillies decided to act up again after this run. Sigh....  I am at a loss with it, been going so well the past week or two.

Wednesday:

--Sad day today... found out Eric Nunemaker whom I worked with for 10 or so years at Medtronic passed away yesterday after losing his 2.5 year battle with cancer.  He was my age and left behind 4 kids and wife.  Eric, Scott and I (in the second photo below) used to go out for short runs and beers after work a lot back in the day when I first started at Medtronic.  He also helped me through my divorce from Ashley in 2015 since he was a divorce lawyer with his own firm before he quit and started working at Medtronic, yes legal advice for the cost of buying him a beer, can't beat that.  He quit Medtronic a few years ago and we lost track of each other over time as people do but even with that it makes me extremely sad to hear of his passing and the pain that the cancer caused the past 2.5 years for him.  Hope you are no longer in pain buddy for I heard stories of your battles with cancer...  Your light will be missed....  FUCK CANCER!

10 AM:  1 hour at the gym

Warmup: Airbike, mobility and drills

40-30-20-10: 20 mins 50 secs
40-30-20-10 reps of:
Dumbbell Snatch, 25% 1RM | 35 lbs
Pull-up
Burpee

--that was a rough one.

2:30 PM:  Walk 2 miles in 33mins.  Dog walk around the neighborhood to take a break from the work computer.

6 PM: Bike 26 miles in 1:20ish.  Spin class with Paula plus a few extra mins to get closer to the 1:30 bike ride I had planned.  Mileage is based on the computer on the bike.  Was going to go ride outside but the gravel bike is in the shop getting all refreshed for 2024.

Thursday:  

  -NOTE:  Weight check in:  Nope..... end of the challenge in 2 weeks.

10 AM:  1:20 at the gym

Got there early and spent 30 mins doing core work and PT work before class.

Warmup: Rowing, mobility and drills

FT: 17 mins 41 secs
75 Row Calories
21 Push Jerks, 50% 1RM | 95 lbs
75 Row Calories
15 Push Jerks, 65% 1RM | 115 lbs
75 Row Calories
9 Push Jerks, 80% 1RM | 145 lbs

--Rough.. been a rough week at the gym so it seems.

6 PM:  Bike 17 miles in 58mins.  Spin class with Paula over at VASA again tonight. Achilles still sore but not painful anymore so just rode at a moderate pace the whole time with no standing up unlike the class so that I did not re-aggravate it. Weird how when it gets aggravated a day or two of cycling I am back to normal, getting old sucks. Back to jogging tomorrow.

Friday:

9 AM:  7 miles w/ 1600ft of vert averaging 11:30 pace.  Beautiful morning out there at Eldo Springs. They got about 3 inches of snow overnight. Started at Fowler Trailhead and ran the Rattlesnake Gulch loop. Was first tracks on the loop which is surprising since I did not start until 9am. Anyways, thick layer of ice under the new snow and after falling on my ass twice I basically walked the whole way down after that. Not worth getting hurt over, my fault for not bringing traction.

Saturday: 

9 AM:  1:15 at the gym.

Warmup: Airbike, mobility and drills

20 RFT: Partner Wods, Assault Bike Calories, Wall Balls, and Push-ups : 27 mins 26 secs | Rx'd
20 rounds of:
Partner Wod
10 Assault Bike Calories
10 Wall Balls, 20 lbs
10 Push-ups
-- with Nick

Then some core work for 15mins.

11 AM:  9.1 miles w/ 1400ft of vert averaging 8:30pace.  Starting at King Soopers on Table Mesa in Boulder headed up to NCAR then did a few laps from the neighborhood to the top and back to get some vert on a very runnable road. Same run as last week but a little bit longer and 30sec a mile faster.  Paula and Venus were hiking up and down the road (bailed off the trails due to mud) while I was running.  Awesome run this morning! 

--  Spent the afternoon moving furniture from my house into the garage with Paula and even sold a few pieces on Facebook Marketplace.  Making progress getting the house empty for renters on March 1st.  While over there got the mail and got the first card of the year from JT... the cork board is already hung up at Paula's and cleaned off for the new year.  First addition today.  Yes I box all the postcards up every year and start fresh.  And yes I keep them all in a shoe box in the closet.

Sunday:  

9 AM:  16.2 miles w/ 3000ft of vert averaging 9:50pace.  Run up Sunshine Canyon with Donnie. The original plan was to go all the way to Gold Hill to get a snack at the general store before heading down but guess they are closed this week for their winter break. So we went to the high point about a mile from town before you drop into Gold Hill where we turned around making the run 2.5 hours that I had on my plan verses going over. Legs are a little beat up after this run as they were last week but not quite as bad. As I was telling Paula, this time of year after taking a break from doing long runs for a bit it is always a mental challenge to get back to doing them.

-- Jumping in the hot tub after long runs always helps too.

Total Weekly Numbers

Solid week overall considering I took Wednesday and Thursday off from running due to a sore achillies again.  Should be a little bit of a lower week this week due to having Old Man Winter run/bike on Sunday.  Little bit of a taper week even though I am doing it for fun and not all in on racing it hard, especially the bike.

Jan 15th- Jan 21th

 

Quote from the book Outlive by Peter Attia that the challenge I am doing until mid Feb.  Applies to me 100%...

“Snow brings a special quality with it — the power to stop life as you know it dead in its tracks.” - Nancy Hatch Woodward

Monday:   

-- Another minus 0 day here on the front range.  Should be the last one this week and looks like we should be back to normal tomorrow.  One more day of jogging inside hopefully.  Of course with it being MLK day there is no work so at least I have NFL playoff games to watch all day today.  Think that is a first for MLK day, don't ever remember there being games on today.

10 AM:  1 hour at the gym.

Warmup: Rowing, mobility and drills

Row 250 m TT : 43.6 secs
Intervals
Row, 250 m | 0:43.6

-then-

7x 1:30 RemReps: 120 reps
7 rounds, 1:30 each, of:
20 Row Calories
max rep Bench Press, 50% 1RM | 95 lbs | 26, 21, 17, 15, 13, 14, and 14
Rest 1:30

2 PM:  7.5 miles averaging 8min pace.  Easy run on the treadmill yet again at VASA this afternoon. Super chill just moving the legs.  15 mins in the sauna afterwards since I was there already.

6 PM: 1 hour indoor biking, about 18 mile according to the computer on the bike.  Spin class with Paula again this evening. Hip flexors are shot after being on the treadmill so much and indoor biking the past few days during this cold spell but I will get over it.

Tuesday:  

--Finished book number 2 of the year.  The book Outlive that I talked about in last weeks post and the quote above.

1 PM:   7.1 miles averaging 8:15pace.  Easy out and back on the Costco loop with Donnie. Wind was a bitch this afternoon with about 30-40mph gust but it was not the worst wind Donnie and I have done on this route but close.  Good to be running outside again and off the damn treadmill.

Wednesday:

10 AM:  1:20 in the gym

Warmup: Rowing, mobility and drills

Thruster 9-9-6-6-3-3 : 4080 lbs
Sets
9 Thrusters | 95 lbs
9 Thrusters | 105 lbs
6 Thrusters | 115 lbs
6 Thrusters | 125 lbs
3 Thrusters | 135 lbs
3 Thrusters | 145 lbs

-then-

AMRAP 7 mins: 4 rounds + 10 Thrusters + 2 Bar Facing Burpees
7:00 AMRAP:
10 Thrusters, 40% 1RM | 65 lbs
10 Bar Facing Burpees

-then-

20mins of core work that Dan gave me with a 3 min cold plunge as well.

Thursday:  

  -NOTE:  Weight check in:  Nope, see last week.  Next weigh in will be at the end of the challenge in Feb.

10 AM:  1:30 at the gym

Warmup: Airbike, mobility and drills

10 RFT: 11 mins 40 secs
10 rounds of:
10 Assault Bike Calories
5 Clean & Jerks, 55% 1RM | 105 lbs

-then-

20mins of core work from Dan. Here is what I did today to show an example.

3 Sets:
10/10 ATG Split Squat (lower front foot)
10 BB Seated Good Morning (add weight as needed)

4 Sets:
20 GHD Sit ups
20 GHD Hip Extensions

--3 min cold plunge afterwards

Friday:

10 AM:  1:30 at the gym

Glute Activation Routine (2 sets):
How to: https://youtu.be/6uJLKt6B71I
1) Bent Knee Side Plank - 10 x 10 sec hold
2) Glute Bridge - 10 x 10 sec hold
3) Slow Motion Step-back Lunge w/ High-knee Hold - 15 each leg
4) Single-leg Runner's Arabesque - 15 each leg

Warmup: Rowing, mobility and drills

5 RFT: 15 mins 28 secs
5 rounds of:
2 Rope Climbs, 15 ft
20 GHD Sit-ups
20 Box Jumps, 24 in

-then-
3 Sets:
10/10 ATG Split Squat (lower front foot)
10 BB Seated Good Morning- 55lbs

3 Sets:
50m Suitcase Carry, AHAP (each side) - 53lbs
20 Russian Twist (add weight as needed) - 26lbs

-- finished with a 3 min cold plunge

2:30 PM:  8.8 miles w/ 1700ft of vert averaging 10:15pace.  Parked at Eben Fine park and ran over to do 2 laps of Anemone and back. Usually Anemone melts pretty quickly for it gets lots of sun but today was pretty snow packed and ice so just took my time since I did not bring traction today. Awesome afternoon trail jog.

Saturday: 

9 AM:  1 hour at the gym.

Warmup: Rowing, mobility and drills

20 RFT: Partner Wods,: 27 mins 15 secs
20 rounds of:
Partner Wod
5 Devil Press, 50% 1RM | 35 lbs
Suitcase Lunge, 10 m | 35 lbs
1 Wall Walk
Suitcase Lunge, 10 m | 35 lbs

--with Beth

11 AM: 8.2 miles w/ 1400ft of vert averaging 8:50pace.  Run from King Soopers in Boulder up to NCAR then back down to the start of the neighborhood then back up to NCAR and back to the car. Wanted to get in some vert without dealing with icy trails again. Legs of course were smashed from all the lunges at the gym just before the run. Good times...

Sunday:  

9 AM:  16.1 miles w/ 1200ft of vert averaging 8:20pace.  Run with GZ and Donnie from Costco in Superior to NCAR in Boulder and back. This was my go to run to get ready for Boston back in the day and was showing Donnie a good training route for he is running Boston this year. The rolling hills on Marshall road on the way back when you are tired from climbing and bombing down NCAR are perfect to get ready for the hills of Boston. I was hurting some after this jog, been a bit since I have gone this far, few months or so. Anyways awesome run today with even more awesome people.

Total Weekly Numbers

Not a bad week but not quite what I wanted.  Struggled a lot Tuesday through Thursday with my energy levels and only did 1 workout per day on those days which smashed me verses the normal 2 I had planned.  Missed the gym on Tuesday and running/biking on Wednesday and Thursday so the mileage was lower than I had planned.  Oh well.... figured it out and increased my calories which helped a lot but took a few days to take effect.  Trying to diet to lose some weight and train at the same time is Fucking Hard....

Jan 8th- Jan 14th

"Whiskey's a good medicine. It keeps your muscles tender." - Richard Overton, 1906-2018

Quote from the book below "Outlive".

Monday:   

So starting a gym challenge today all based on the book Outlive by Peter Attia.  Basically we are tracking food with the goal of hitting a certain amount of protein a day and cutting out all added sugar in the diet.  Of course there is a certain amount of times per week to exercise which is never a problem and a requirement of 30mins in the sauna and 11 mins of cold plunge per week along with a few other things.  Needless to say this is the heaviest weight I have started the month of January in as long as I can remember so I have some work cut out for me to get back on track for 2024.   But at least I am carrying more muscle than years past so there is a positive there.  You can see the trend from the past 4 years on my body weight and body fat % on the sheet below.  

10 AM:  1 hour at the gym.

Warmup: Airbike, mobility and drills

DT : 4 mins 12 secs 

5 rounds of:

12 Deadlifts, 95 lbs

9 Hang Power Cleans, 95 lbs

6 Push Jerks, 95 lbs

-- then 15mins of core work from Dan.

3 PM:  Walk 3 miles in 46mins.  Dog walk around the hood with Venus.  Was going to jog but legs are sore and wanted to give them a day off from running.

Tuesday:  

9:30 AM:  7.5 miles averaging 7:55 pace. Easy mileage doing loops at the open space next to the house in between meetings this morning. Was the best way for me to get out, did not have time to drive to Boulder to the trails today.

Noon:  Over an hour at the gym.

Warmup: Airbike, mobility and drills

AMReps 20 mins (1,2,3,...): 81 reps | 8's + 9 reps
AMReps in 20 mins:
1x [ 1 Strict Burpee + 1 Toes-to-bar + 1 Chest-to-bar Pull-up ]
1 Assault Bike, 150 m
2x [ 1 Strict Burpee + 1 Toes-to-bar + 1 Chest-to-bar Pull-up ]
2 Assault Bikes, 150 m
3x [ 1 Strict Burpee + 1 Toes-to-bar + 1 Chest-to-bar Pull-up ]
3 Assault Bikes, 150 m
4x [ 1 Strict Burpee + 1 Toes-to-bar + 1 Chest-to-bar Pull-up ]
4 Assault Bikes, 150 m
5x [ 1 Strict Burpee + 1 Toes-to-bar + 1 Chest-to-bar Pull-up ]
5 Assault Bikes, 150 m
6x [ 1 Strict Burpee + 1 Toes-to-bar + 1 Chest-to-bar Pull-up ]
6 Assault Bikes, 150 m
7x [ 1 Strict Burpee + 1 Toes-to-bar + 1 Chest-to-bar Pull-up ]
7 Assault Bikes, 150 m
8x [ 1 Strict Burpee + 1 Toes-to-bar + 1 Chest-to-bar Pull-up ]
8 Assault Bikes, 150 m
9x [ 1 Strict Burpee + 1 Toes-to-bar + 1 Chest-to-bar Pull-up ]
0 Assault Bikes, 150 m

- then-

15 mins of core work that Dan gave me to do.

Wednesday:

10 AM:  1 hour in the gym

Warmup: Rowing, mobility and drills

21-18-15-12-9-6-3: 8 mins 50 secs
21-18-15-12-9-6-3 reps of:
Row Calorie
Dumbbell Thruster, 40% 1RM | 30 lbs

-Should have gone heavier but this is 40%

-then-

Reverse Hyper : 15-15-15 :
Sets
15 Reverse Hypers | 100 lbs
15 Reverse Hypers | 100 lbs
15 Reverse Hypers | 100 lbs

2:30 PM:  6.4 miles w/ 1700ft of vert averaging 11min pace. Run on the Mesa Trail from NCAR heading north and looping back to NCAR. Super windy out today with 40mph gust and trail was ice from the small snow we got a few days ago which all means it was slow going but got it done.

Thursday:  

  -NOTE:  Weight check in:  see Monday's entry. 

8 AM:  8.5 miles w/ 1400ft of vert averaging 9:50 pace.  Easy mileage from the Fowler Trailhead around Goshawk and Springbrook twice. Just chilling, jogging with some walking to keep the heart rate down. There was about 3 inches of snow to slog through on most of this route. Great morning out there!

4 PM:  1 hour at the gym

Warmup: Airbike, mobility and drills

Back Squat : 10-10-7-7-4-4 :
Sets
10 Back Squats | 155 lbs
10 Back Squats | 165 lbs
7 Back Squats | 175 lbs
7 Back Squats | 180 lbs
4 Back Squats | 185 lbs
4 Back Squats | 190 lbs

-then-

AMReps 10 mins: 97 reps
AMReps in 10 mins:
Burpee Box Step Over, 24 in | 97 reps

Friday:

10 AM:  1 hour at the gym

Warmup: Airbike, mobility and drills

3 RFT: 8 mins 50 secs
3 rounds of:
10 Shoulder Press, 60% 1RM | 75 lbs
Handstand Hold, 20 secs
10 Overhead Lunges | 75 lbs
L-Sit Hold, 20 secs

2 PM:  9.1 miles w/ 2000ft of vert averaging 10:20pace.  Easy running from the South Mesa Trailhead. Just out making up the route as I went along. Nice tacky snow on most of the trails which was really nice overall. Most of the run was on the Mesa trail with a few side options on the way out.

4 PM: 3 mile dog walk... had to get her out because not going to be able to take her the next 3 days with the temps they are forecasting.  It will be to cold for this swamp dog.

Saturday: 

9 AM:  1:40 at the gym-  spent more time at the gym this morning due to it being -11 degrees this morning.

Warmup: Rowing, Airbike, mobility and drills

FT: Partner Wods, : 32 mins 27 secs
Partner Wod
Partner 1 Complete
Row, 1000 m
Partner 2 Complete
Assault Bike, 2400 m
-- then --
10 rounds of:
8 cal skierg
30 Kettlebell Swings, 53 lbs
8 cal skierg
-- then --
Partner 1 Complete
Assault Bike, 2400 m
Partner 2 Complete
Row, 1000 m

-then-

20-30mins of core work and a 3 min cold plunge afterwards.

3 PM:  7.5 miles averaging 8 min pace on the treadmill.  Easy miles on the treadmill at VASA due to the fact that it is -5 degrees out this afternoon. Did not feel like breathing hard in that cold of temps. This weekend will be just about maintaining until the weather goes back to normal.

Followed this up with 30mins in the sauna at the gym since I was already there.

Sunday:  

--Still minus 10 degrees this morning so will be another what can I do at the gym today.  Not Crossfit for they are not open on Sundays but VASA which is basically a 24hour gym rebranded.

9:30 AM: Over an hour in spin class, about 18 miles or so.  Spin class at VASA with Paula. Been years since I have done a spin class. Used to do them all the time and had fun today. Might try and go to one once a week or so just to change things up a little and help get ready for Old Man Winter race in 3 weeks which is a 10k run followed by a 50K ride, we will see.

11 AM:  8.2 miles averaging 7:35pace.  Right after spin class. Started easy and after 30mins started to increase the speed until the last 10 mins or so were about 6:50pace. Little bit of a progression run.

Followed this up with a 5 mins in Red Light Therapy for recovery.  This was really cool.  I have a small unit at home that does a single spot which I use all the time on my Achilles but to see and use a whole body one was new.

Total Weekly Numbers

Solid week overall.  Would have liked to have ran more miles over the weekend but not willing to put my lungs out there when it is below 0 degrees.  Just did not seem productive to me.  Forecast says it starts to get back to normal temps on Tuesday so one more day on the treadmill.

Jan 1st- Jan 7th

“There's nothing wrong with dreaming big, just as long as you understand you need to put in hard work to make things happen. Also, it's key to have the right people around you to help and support you.” - Annie Thorisdottir

Monday:   

--  Woke up this morning to a text from Don asking if I pulled the trigger... so I did.  Signed up for 100 mile run number 2 this year.  Javelina Jundred in Phoenix in Oct.  

10 AM: 5.9 miles averaging 7:45pace.  This includes the warmup and cooldown with the Resolute Runner 5K in the middle.  Started the race about in the middle of the field of 400 people so that I would not start to fast.  Wanted to work into it so not to shock the achilles to bad.  First mile was the slowest but worked my way to 9th place overall and 2nd in my age group with a 20:21.  Sure I could have gone under 20 easily I think if I would have started up front and wore the carbon shoes but that was not the goal. The only goal was to get in a good workout without blowing up the achilles again.  

Spent the rest of the afternoon at the Colorado Tap House bringing in the New Years with some of Paula's friends and celebrating one of her best friend's birthday.

Tuesday:  

Another surprised postcard in the mail... Dated last month so that was the last one of 2023.  Can't wait to see where the ones from 2024 will be coming from.  Thanks JT!

9:30 AM:  6.75 miles averaging 7:55pace.  Easy loop of the Costco loop coming back on the single track. This is becoming a favorite loop. Little bit of everything from road, dirt road, and single track.  This is the loop I did last Friday that set off my achilles again so since it settled down wanted to see if it would get aggravated again or not.  

Noon: 1 hour at the gym

Warmup: Airbike, mobility and drills

AMRAP 15 mins: 9 rounds + 10 Wall Balls + 1 Toes-to-bar | 281 reps
15:00 AMRAP:
10 Wall Balls, 20 lbs, 10 ft
10 Toes-to-bars
10 Box Step-ups, 24 in

Wednesday:

10 AM:  1 hour at the gym

Warmup: Airbike, mobility and drills

4x AMRAP 4 mins: 10.576 rounds

4x 4:00 AMRAP:

3 Hang Power Cleans | 85 lbs

6 Push Jerks, 50% 1RM | 85 lbs

9 Lateral Burpee Over Bars

12 Pull-ups

Resting 2 mins between each AMRAP.

2 PM:  9.5 miles w/ 1600ft of vert averaging 10min pace.  Big loop from Bear Canyon trail head up Skunk Canyon across the Mesa Trail then down Bluebell to the neighborhood and roads back to the car. Such an awesome loop and will be doing this more until the upper trails melt out more, I hate dealing with ice and there was not that much on these trails.

Thursday:  

  -NOTE:  Weight check in:  Forgot again.... was to worried about getting out the door to get to Dawn Patrol at Eldora by 5:45am.

7 AM:  Skimo 4 miles w/ 2000ft of vert in 1:10.  2 uphill laps this morning for Dawn Patrol. Super chill today but was still making good time. Been on the old skis for 2 times this year now and think I have my feet under me so breaking out the new skimo skis the next time. Should be a shit show. LOL

10 AM: 1 hour at the gym

Warmup: Rowing, mobility and drills

AMRAP 8 mins:10 rounds | 40 reps
8:00 AMRAP:
2 Wall Walks
2 Deadlifts, 70% 1RM | 245 lbs

-4 min rest

AMRAP 8 mins: 12 rounds + 8 Push-ups + 2 Deadlifts | 154 reps
8:00 AMRAP:
8 Push-ups
4 Deadlifts, 60% 1RM | 225 lbs

--then 20mins of core work from Dan.

3 PM: Walk 2.7 miles in 43mins.  Afternoon dog walk to flush out the legs and move some.  Skipped a run this afternoon, tired.

Friday:

9 AM:  8.1 miles w/ 1700ft of vert averaging 10:30 pace.  Easy trail run in Boulder from the Bear Canyon Trailhead. All super easy and did not push at all. Was even walking all the icy parts so not to fall. No need for any risk right now. Awesome morning out there!

Noon:  1 plus hours at the gym

Glute Activation Routine (2 sets):
How to: https://youtu.be/6uJLKt6B71I
1) Bent Knee Side Plank - 10 x 10 sec hold
2) Glute Bridge - 10 x 10 sec hold
3) Slow Motion Step-back Lunge w/ High-knee Hold - 15 each leg
4) Single-leg Runner's Arabesque - 15 each leg

- Then-

Warmup: Airbike, mobility and drills

Front Rack Reverse Lunge 6-6-6-6-6-6-6 : 5280 lbs
Sets
6 Front Rack Reverse Lunges | 95 lbs
6 Front Rack Reverse Lunges | 115 lbs
6 Front Rack Reverse Lunges | 125 lbs
6 Front Rack Reverse Lunges | 135 lbs
6 Front Rack Reverse Lunges | 145 lbs
6 Front Rack Reverse Lunges | 150 lbs
6 Front Rack Reverse Lunges | 115 lbs

--then--

FT: 4 mins 37 secs | Rx'd
50 Walking Lunges
50 Assault Bike Calories
50 Walking Lunges

--- Paula and I headed over to Laws Whiskey House in Denver this evening to watch the Highlonesome 100 lottery live.  Meet Donnie and Porf over there and of course caught up with a bunch of friends that I only see 1-2 times a year at races.  And no, I did not put my name in the lottery.  Did have a little bit to much whiskey but that will be all for a while.  Good times!

Saturday: 

9 AM:  1 hour at the gym

Warmup: Airbike, mobility and drills

100-75-50-25: Partner Wods, 18 mins 6 secs 

100-75-50-25 reps of:

Partner Wod

Dumbbell Snatch, 25% 1RM | 45 lbs

Wall Ball, 20 lbs

-with Trevor

12:30 PM:  7 miles averaging 8:30pace.  Easy lunch cruise around the hood to get in some miles. All super chill. Legs are smoked from the past few days at the gym so could not go much quicker even if I wanted too.

Sunday:  

8 AM:  14 miles w/ 3000ft of vert averaging 11:30pace.  Joined the Denver Trailrunners this morning for a double crossing of the Mesa Trail in Boulder. Super chill... Been a bit since I have dropped in on one of these Sunday runs that I used to lead back in the day. Also took about 40 Path Project hats and gave out most of them. That was a hit.

Total Weekly Numbers

Solid first week of the year.  Now just need to keep it rolling for the rest of the month.  Achilles is holding up, still feel it but seems to be getting better and better as time passes as long as I baby it some.  Did do a weigh-in which also included bodyfat % on Saturday morning.  I will share those results on next weeks post for starting a cut on Monday for the next month which I do every year in January.  This might be the heaviest I have started the year in the last 10 years so I have some work ahead of me.  More on that next week.