March 18th- March 24th

  “Be too dumb to quit and too stubborn to back off” ~Steven Pressfield

Monday:   

10 AM:  1 hour at the gym

Warmup: Rowing, mobility and some drills.

10 RFT: 12 mins 24 secs
10 rounds of:
10 Row Calories
10 Push-ups
1 Rope Climb, 15 ft

-then-

20mins of core work

2 PM:  3 miles averaging 8min pace.  Easy neighborhood cruise to shake out the legs that feel like shit after the weekend.

6 PM:  1 hour at spin with Paula at Vasa.  Bike computer said 16 miles so we will go with that.

Tuesday:  

7 AM:  9.1 miles averaging 7:35pace.  Easy miles at sunrise over at Davidson Mesa and Harper Lake. Davidson was only about half clear from snow and Harper was mostly clear so most of the miles were at Harper, only one lap of Davidson.

Wednesday:

9 AM:  50 mins lifting 

Garage gym session between work meetings

Warmup: Airbike and mobility

Deload Back Squat
Sets
5 Back Squats, 40% 1RM | 155 lbs
5 Back Squats, 50% 1RM | 165 lbs
5 Back Squats, 60% 1RM | 175 lbs

Split Stance Dumbbell Romanian Deadlift :
Sets
10 Split Stance Dumbbell Romanian Deadlifts | 60 lbs
10 Split Stance Dumbbell Romanian Deadlifts | 60 lbs
10 Split Stance Dumbbell Romanian Deadlifts | 60 lbs

Push Press
Sets
5 Push Press, 40% 1RM | 70 lbs
5 Push Press, 50% 1RM | 85 lbs
5 Push Press, 60% 1RM | 110 lbs

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

Ez Bar Curl
Sets
10 EZ Bar Curls | 57 lbs
10 EZ Bar Curls | 57 lbs
10 EZ Bar Curls | 57 lbs

Standing Calf Raise
Sets
15 Standing Calf Raises | 95 lbs
15 Standing Calf Raises | 95 lbs
15 Standing Calf Raises | 95 lbs
15 Standing Calf Raises | 95 lbs

1 PM:  12 miles w/ 1900ft of vert averaging 7:45pace.  3 1/2 laps of NCAR road. Just cruising today in the awesome sunshine. Super stressful last 24 hours. Almost skipped this run due to stress and motivation but happy I got out there and got it done. Actually one of my better runs on this route, go figure.  First photo with the new phone as well, takes awesome pictures.

Thursday:  

  -NOTE:  Weight check in:  Nope.....

8 AM:  16.5 miles w/ 1200ft of vert averaging 7:55pace. Easy modified lap of the Bismark starting and ending at Costco in Superior. Half was on the road and half was on the trails depending on the mud closures. Did the whole thing without fluids and regretted that decision the last 20 mins or so but was glad not to carry it as well. Did take one gel halfway through just because. Solid morning out there.

--Leaving this afternoon to head to Kansas for the 12 hour Extreme Break Up Adventure Race in Manhattan.  Should be an interesting weekend.  Paula and I are a coed team of 2.  This will be my first one and she is relearning how to navigate.  Why I got in a longer run yesterday and today due to all the driving we have in front of us.

Friday:

Slept at a rest area about 5 hours from home on I-70 last night.  Love just being able to pull over and go to sleep whenever verses having to find a hotel room.  Spent the morning finishing the drive to Manhattan Kansas finding a coffee shop in some small town along the way where I think I had the best cinnamon roll I have ever had.  That is a tall order from me since that is one of my favorite things to eat and I am always comparing them.

Noon:  4 miles averaging 8min pace.  Easy shakeout jog around the park that the race tomorrow starts and finishes in. Just filling time until we can check in at 6pm.  We then drove to a state park about 10mins away to crash in the van for the evening and start trying to plan our route for the race tomorrow.  In adventure racing you have to plan your route and navigate to all the check points verses just turning the brain off and following markers like I do when trail racing, there are also no aid stations either.  Throws a little wrench in planning that you have to work through.

Saturday: 

7 AM:  Extreme Break Up Adventure Race  44 miles total in 8:58.  Fun times doing the Extreme Break Up Adventure Race. Paula and I were a coed team of two and no we did not break up afterwards.  I would say that there was about 10-12 miles of treking and about 32-34 miles of cycling overall with having to navigate the whole time to find the 30 plus check points through out the area. Ended up 4th overall in the 2 person coed team but if we did have a couple of the navigation errors. We prob would have been second otherwise.  We lost about an hour plus on them. Part of learning. She has not navigated in about 15 years and this was my first one. We easily had the endurance on the bike and run to hang with the best of them just not the navigation skills yet that they had.  Lots of stories came out of this of race which I am not going to write out on here, guess you will have to meet us for a drink to hear them. Guessing there will be more coming later. We will see.  Did not take a lot of photos due to racing but did pull out the phone a couple of times.

Sunday:  

Total rest day. Did not have it in me today to do much after yesterday and all the driving home the last 24 hours. Wiped and went to bed early. Might try and make up the planned 50 min jog on Monday or not.

Total Weekly Numbers

Solid week overall considering the travel and the race over the weekend.  We had a blast in our first trip in Sherman and looking to plan another in the next 2 weeks somewhere just to go train and play.  We drove Sherman about 1100 miles this weekend or about 14 hours of driving.   Also snowing still as I type this on Monday morning so trails are going to be shit all week which always makes training more challenging.  We got about 6-8 inches so far overnight.