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.