March 25th- March 31st

  “It's your reaction to adversity, not adversity itself, that determines how your life's story will develop.“ – Dieter F. Uchtdorf.  

Monday:   

Finished book number 12 on the year today.  That puts me halfway to my goal of 24 for the year.  Sure I will drop off at some point as the weather keeps getting better and I just want to be outside which is not the case today, as it dropped 6-8 inches of snow overnight.

Another rest day... trying to catch up with missing 2 days of work last Thursday and Friday. Not sure how I am going to be able to take a week off at any point.  This is crazy because I keep maxing out my vacation hours which is 300 hours, once I hit 300 I quit earning which I am trying hard not to have happen.  I was maxed out at the beginning of the year and lost out on about 30 hours of vacation when the calendar rolled to 2024.  At least taking a few days off lets me earn it back on April 1st but then will be maxed again.  Basically I have to take 2 days off a month just to stay even.  First world problems I guess.  Will try to take off a bunch this summer, fingers crossed. 

Tuesday:  

10 AM:  1 hour at the gym.

Warmup: Airbike, mobility and drills.

7 RFT: 9 mins 34 secs
7 rounds of:
7 Box Jumps, 24 in
7 Power Cleans | 85 lbs
7 Push Press, 50% 1RM | 85 lbs
7 Pull-ups

-then-

20mins of core work.

2 PM: 8.5 miles w/ 450ft of vert averaging 7:35pace.  Easy out and back on the Costco loop. Hard to get motivated to go after not doing anything for 2 days but felt damn good after the first few miles. Just cruising...  

Wednesday:

7:30 AM:  12 miles w/ 1800ft of vert averaging 8min pace. Easy laps of the NCAR road yet again while waiting on trails to melt out. Kings up to NCAR then back down to the start of the neighborhood then back up 2 more times. Good runnable vert... more mellow this time than last week.

1 PM:  48 mins in the garage gym

Warmup: Airbike, mobility and front squat warmup sets below
5x95
5x115
3x135
1x155
1x175
1x185

Front Squat : 1 Rep Max :
Sets
1 Front Squat | 190 lbs

Barbell Calf Raise : 12-12-12-12-12 : 8100 lbs
Sets
12 Barbell Calf Raises | 135 lbs
12 Barbell Calf Raises | 135 lbs
12 Barbell Calf Raises | 135 lbs
12 Barbell Calf Raises | 135 lbs
12 Barbell Calf Raises | 135 lbs

Side Bends : 5x15 : 25lbs
Sets
15 Side Bends
15 Side Bends
15 Side Bends
15 Side Bends
15 Side Bends

Sandbag Carry : 4x 50 m : 100lbs
Intervals
Sandbag Carry, 50 m
Sandbag Carry, 50 m
Sandbag Carry, 50 m
Sandbag Carry, 50 m 

2:30 PM: 30mins in the sauna... need to get back to doing this 2-3 times a week

Thursday:  

7 AM:  9 miles w/ 2300ft of vert averaging 10:40pace.  Easy lap of Mount Sanitas and Anemone trails. Got to catch the sunrise and just put in some easy vert. Little bit of snow/ice on the top part of Lions Lair which no traction is needed but everything else is clear. Great morning out there!

4 PM:  1 hour at the gym

Warmup: Airbike, mobility and drills

FT: 9 mins 37 secs
20 Kettlebell Swings | 62 lbs
2 Wall Walks
18 Kettlebell Swings | 62 lbs
2 Wall Walks
16 Kettlebell Swings | 62 lbs
2 Wall Walks
14 Kettlebell Swings | 62 lbs
2 Wall Walks
12 Kettlebell Swings | 62 lbs
2 Wall Walks
10 Kettlebell Swings | 62 lbs
2 Wall Walks
8 Kettlebell Swings | 62 lbs
2 Wall Walks
6 Kettlebell Swings | 62 lbs
2 Wall Walks
4 Kettlebell Swings | 62 lbs
2 Wall Walks
2 Kettlebell Swings | 62 lbs
2 Wall Walks

-then-

20mins of core work

Friday:

7 AM:  8.6 miles w/ 600ft of vert averaging 7:50pace.  From Costco jumping on Dirty Biz trails to Marshall Road to Cherryville and back on the 36 bike path. Not a bad loop at all! Might be doing this one more often. Super chill today not pushing at all which was the goal of the run.

Saturday: 

8 AM:  13 miles w/ 3800ft of vert in 3:30 (16min pace).  The normal Bear/Green loop. Bear Canyon trailhead- Fern- West Ridge- Green- back via Bear Canyon. There was no trail broken coming off Bear on the west ridge so had to break that. Was post holing a lot to just over my knee in a lot of spots. Took forever to get off of Bear. LOL.  Great inversion today though!

Sunday:  

8 AM: 20.5 miles w/ 3600ft of vert averaging 9min pace.  Starting at Sanitas trailhead did the loop up to Gold Hill and back stopping for an Easter cookie and coffee before heading back. Went up the Poorman/4mile way and down Sunshine. First time going up that way and actually like it a lot better than the normal route of straight up and down Sunshine that I have been doing. Another inversion day too.  Legs are feeling the week.

Total Weekly Numbers

Just the week I needed.  Seems I have been struggling getting in the miles lately that I want but not this week.  That was even with Monday completely off too.  Was just to tired on Monday from the adventure race last weekend and travel that I thought it would do me good for a day completely off but with that I missed my cycling mileage.  Oh well.... Also cut back on the gym a bunch too this week which I think allowed me to get more miles in.  Just not as tired.. Gotta keep this rolling...