Feb 5th- Feb 11th

  “What good is the warmth of summer, without the cold of winter to give it sweetness.” - John Steinbeck

Monday:   

10 AM:  1:15 at the gym

Warmup: Airbike, mobility and drills

AMRAP 20 mins: 10 rounds + 4 Chest-to-bar Pull-ups | 304 reps
20:00 AMRAP:
5 Chest-to-bar Pull-ups
10 Wall Balls, 20 lbs
15 Kettlebell Swings, 53lbs

--then--

15 mins of core work before I got called back to work.

-- took the bikes to the car wash this afternoon to wash them down from yesterday.  HAAA!! So epic.

6 PM:  Biking (spin) 18.8 miles in 1 hour according to the bike computer.  Spin class with Paula at Vasa. Trying to keep up with doing this at least once a week. My issue is when I workout after 6pm I don't sleep well which happened tonight, was up later than normal then up Tuesday morning at 3am.

Tuesday:  

7 AM:  11 miles w/ 2200ft of vert averaging 9:30pace.   Easy up and down Flagstaff road from the Ranger Station. Super chill for the most of the run. The road was way slicker than I was expecting to be.  Even got into an argument with a driver telling me that I should not be allowed to run on the road, it is just for cars.  He actually pulled over in the middle of the road (there is no shoulder) and started yelling at me.  Fucking asshole....

Noon:  1 hour at the gym

Warmup: Rowing, mobility and some drills... mostly mobility

50-40-30-20-10: 13 mins 15 secs
50-40-30-20-10 reps of:
AbMat Sit-up
Row (calories)

--no time for core work afterwards today.

5 PM: Walk 2 miles in 32mins... just an easy dog walk to move the joints some.  Sore this afternoon.

Wednesday:

7 AM:  8.5 miles w/ 850ft of vert averaging 8:10pace, Easy cruise from Coalton Trailhead up the wall to HWY 128 going out and back heading west hitting all the rolling hills. Still some icy spots where the snow melted across the road and refroze overnight so had to be careful but mostly clear. One of my go to routes when the trails are a mess.

Noon:  1 hour at the gym

Warmup: Airbike, mobility and drills

5x 2 mins RemReps: 96 reps
5 rounds, 2 mins each, of:
12 Front Squats, 50% 1RM | 95 lbs
max rep Burpee Box Jump Overs, 24 in | 21, 20, 18, 18, and 19
Rest 2 mins

Thursday:  

  -NOTE:  Weight check in:  Final weigh in for the challenge at the gym was this morning.  Results turned out pretty damn good.  More in a separate post next week when I get back from Missoula.

6:45 AM:  1:15 at the gym.

Warmup: Airbike, mobility, and drills

10 RFT: 11 mins 48 secs
10 rounds of:
10 Push-ups
5 1 Arm Kettlebell Push Jerk (Right Arm)s, 44 lbs
5 1 Arm Kettlebell Push Jerk (Left Arm)s, 44 lbs
10 Kettlebell Sumo Deadlift High-pulls, 44 lbs

--then--

20mins of core work.

--  Flew to Missoula right after the gym to visit Dad for the weekend.  Had plans to get in an afternoon jog up there but we ended up day drinking instead.  First drinks I have had since New Years.  I feel every bit of those 6 cocktails I had the next this morning......

Friday:

11 AM:  3.2 miles w/ 2000ft of vert in an hour.  Easy lap of Mount Sentinel to check out the course for tomorrows race. Steep motherfucker.. Tomorrow should be interesting. I am impressed that the winner last year was able to keep 52mins per lap, crazy....Took about 38 mins just to reach the top which was only 1.9 miles away.  Came down the shorter steeper way.

Saturday: 

3 PM:  Running Up For Air 3 hour- Mount Sentinel 8.43 miles w/ 3950ft of vert in 1:55.  RUFA Missoula edition. Signed up for the 3 hour race from 3pm to 6pm since I was in town visiting dad. Fun race and super fun format they have. Each loop is just under 2000ft of gain in 4.2 miles. The uphill is 1.75 miles w/ 2000ft (little different route than I took yesterday) then it is a nice easy downhill single track that is 2.5 miles so not nearly as steep and easy to bomb down with packed snow. Ended up in 4th and could have easily taken 3rd if I would have known who was in what race. Also had time to do a 3rd lap which also would have gotten me 3rd but had dinner plans and the achillies was starting to ache some. I think I will be coming back here next year for the 6 or 12 hour race. They put on a great race.  Who else wants to go next year? 

Sunday:  

8 AM: 6.5 miles w/ 1300ft of gain averaging 11min miles.  Easy walk/jog on the trails on Blue Mountain by dad's house before heading to the airport to head home. Super chill for it took about 1.5 miles for the achillies to let go, it was super tight from yesterday's race. When you hit 4,000ft the snow starts and was over my ankle which made things slow going as well, first and only tracks past 4000ft.

--On the way home got this news.... so sad... He may have been the best chance to see the 2 hour marathon barrier broken during an official race in my lifetime.  He had such a bright future in the sport.  Damn it.

Total Weekly Numbers

Some what a down week timewise with no long run this weekend and travel but at least I got in some good vertical.  Should be back to a larger week this week at home and hopefully the ankle will hold up as the miles increase.  Only a few weeks until the Salida Marathon in March.