March 11th- March 17th

“Keep your mind open to change all the time. Welcome it. Court it. It is only by examining and reexamining your opinions and ideas that you can progress.” - Dale Carnegie

Monday:   

10 AM:  1 hour at the gym

Warmup: Airbike, mobility

4 RFT: 400 m and Air Squats : 12 mins 35 secs
4 rounds of:
Echo Bike, 1200 m
50 Air Squats

Super sore today from the weekend. Replaced the running with the airbike, moderate effort just to move some.

2 PM:  Walk 3.2 miles in 50mins.  My Monday afternoon date with Venus.  Easy dog walk this afternoon... super tired legs today of course.

Tuesday:  

7 AM:  8.1 miles w/ 3000ft of vert in 1:54.  Easy lap of Bear Peak via Shadow Canyon from the South Mesa Trailhead. Super chill jog/hike up and jog down. Heartrate never broke 150 which is what I was going for. There was maybe 100-150 yards of ice on the whole route so yes it was pretty clear. That of course will change with the snow we are expecting tomorrow night.

6 PM:  Spin class 18.2 miles in just over an hour.  Went to spin class with Paula this evening since we missed it last night due to an appointment we had.  Still trying to keep doing these once a week or so.  Mileage is just what the computer on the bike said, we know that is wrong as I say every week.

Wednesday:

7 AM:  7.1 miles w/ 1700ft of vert averaging 10:30pace. Easy trail jog from NCAR along the Mesa Trail to Bluebell trails for a loop then back. Super chill and HR never got high which was the goal. Might be the last dirt run for a while with this storm we are supposed to get tonight through Friday.  You can see the clouds rolling in over the Flatirons during the run.  These photos are only an hour apart.

Noon: Well I have been hinting about something that Paula and I may do over the past couple of weeks but never said what it was... well here it is... we pulled the trigger today.... ADVENTURE TIME!!  WHOOO!!!!!   It is a completely built out 2014  Mercedes Benz Sprinter van.  It is built out almost exactly like we wanted, we will make a few changes, and we are super pumped!  First adventure in it will be the weekend of March 21-24th as we will be heading to Kansas to do an adventure race together.  Welcome to the family "Sherman".

4 PM: 1 hour at the gym

Warmup: Rowing, mobility and drills.

Deadlift 2-2-2-2-2-2-2-2 : 5000 lbs
Sets
2 Deadlifts | 255 lbs
2 Deadlifts | 275 lbs
2 Deadlifts | 295 lbs
2 Deadlifts | 315 lbs
2 Deadlifts | 325 lbs
2 Deadlifts | 335 lbs
2 Deadlifts | 345 lbs
2 Deadlifts | 355 lbs

--then--

"Tabata" : 8 x 20 secs / 10 secs : 133 reps | 80 + 53
Tabata Kettlebell Swing, 53 lbs
Tabata Ski Erg Calorie

Thursday:  

  -NOTE:  Weight check in:  Nope...

Woke up to a huge snow storm this morning.  This is what we got as of 8am this morning and it is still going.  Supposed to last until Friday morning.

Also the Salida Marathon released the photos that they took out on the course during the race.  Not my best shots but not to bad.

2 PM:  7 miles averaging 8:25pace.  Looping around the house in the HOA plowed roads. About the only roads plowed except the main roads which I will not run on due to traffic. Got about a foot and still coming down. Venus joined me for the first 2 miles of loops.

4 PM: 1 hour at the gym.  Bro-lifting at Vasa while Paula was taking a class. All upperbody with 2 exercises that were push, 2 that were pull, arms and core. Did about 3 sets of 10 on each lift. Been a bit since I have done this and not Crossfit.

8 PM:  Here is the total after still snowing all day....  Supposed to get another 3-6 overnight as well.... 

Friday:

8 AM:   Seems it is finally done snowing after about 36 hours.  Here is the final tally on the back table.

9:30 AM: 7 miles averaging 8:50pace.  Easy slog thru a shit ton of snow getting a tour of Broomfield from GZ. Great to shoot the shit and catch-up with him. We need to do this more often.  Of course every intersection was a lake and lots of fallen branches everywhere.

6 PM:  Headed out to Mother Tucker Brewing to watch GZ play this evening.  Always a great time!  Dragged Donnie, Porf, and Rey out to join us and ran into PG there who I have not seen in a few years.  Awesome evening!

Saturday: 

9 AM:  1 hour at the gym.

Warmup: Airbike, mobility and drills

18 RFT: Partner Wods, 23 mins 29 secs
18 rounds of:
Partner Wod
9 Dumbbell Push-ups
6 Devil Press | 30 lbs
6 Dumbbell Thrusters, 30% 1RM | 30 lbs
9 Assault Bike Calories

Solo so only 9 sets.. 1:30 rest between sets

11 AM:  8 miles w/ 1300ft of vert averaging 8min pace.  Hit the NCAR road again today for I actually wanted to run and not slog through 2 plus feet of snow on the trails. One of my quicker runs on this route which I was not trying to do, just happened. Completely clear and dry too.

4:30 PM: Paula and I hit the movies this afternoon for the first time in a while, maybe over a year?.. Anyways, we went to check out Arthur the King about adventure racing and a team finding a dog during a race who ended up doing the whole 5 day race with them.  It is based on a true story and a little bit of a tear jerker.  Worth seeing.

Sunday:  

8:30 AM:  16.2 miles w/ 1650ft of vert averaging 8:50pace.  Easy cruise with Donnie doing a lap of Mags outside of Boulder. Crazy how much snow as up there! They reported over 40 inches and I would say it was prob more than that. Most of the houses were still snowed in 3 days later and people were still shoveling out their driveways as we ran by. Also saw some turkeys running down the road in front of me and a large bobcat making its way across a meadow.  Fly by of RBA, she was going out as we were coming back.

Total Weekly Numbers

Heading to Kansas next weekend to try my hand at a 12 hour Adventure Race with Paula.  Excited to give it a shot, especially after that movie on Saturday.  Should be interesting and it also will be the first trip in the new van.  

Overall a good week considering I am recovering from the marathon this week (which I felt some).  It was a crazy busy week.  Noticed that I am starting to not hit the gym as much as running to get ready for Hardrock is starting to take priority.  Just don't want to lose the strength gains I got over the winter.  I worked hard for those.