June 3rd- June 9th

 “We forge our bodies in the fire of our will.” - Han, "Enter the Dragon"

Monday:   

Meeting with the surgeon this morning to chat about the torn labrum in my hip.  We are going to give it 4 more weeks to see if the damn thing calms down before deciding on if we are going to do surgery or not.  I was told to slowly get back to biking and some flat running increasing load slowly over the next few weeks to see how it responds.  Guess we will see.  Taking today off then going to get back to doing some sort of movement tomorrow.  Probably just start biking a ton after seeing Unbound this weekend.  Might just start signing up for gravel races instead for the summer.  Kind of ironic considering that a crash on my gravel bike is what caused all this mess.  

Tuesday:  

9 AM:  3.5 miles averaging 8:20 pace.  Easy test jog from the house in the open space. Doctor said to start adding things in slowly so that is what we are going to do. Just an easy half an hour.

1 PM: 1:20 lifting in the garage.

Bunch of sets of the following lifts:

Bench press
Incline Dumbell bench press
Single arm DB bench press
Chest flys
Alternating DB Hammer curls
Single DB head curls

Then-

20mins doing PT work for the achillies and hip

Wednesday:

7 AM:  3.5 miles averaging 8 min pace.  Easy jog from the house in the open space. Plan is to do 30-45mins a day this week then up it to 60 next week. Slowly building back but have to be careful not to do to much to quickly due to the hip.

10 AM:  1 hour at Crossfit

Warmup: Airbike, mobility and drills

7 RFT: 12 mins 22 secs
7 rounds of:
10 Assault Bike Calories
1 Rope Climb
10 Box Jump Overs, 28 in
1 Rope Climb

-then 20 mins doing core work

4 PM:  Bike 9 miles w/ 500ft of vert in 45mins. Easy bike ride around the hood with Paula. Cut it a little short for I got a flat rear tire and did not have plugs on me to fix it. Kept putting air in it and flew home before it went flat again. Little tear in the sidewall, damn it.

Thursday:  

  -NOTE:  Weight check in:  Nope, will resume this in 2 weeks... 

-- Finished book #15 of the year this morning, Everest Inc.  Very good book on how guiding started on Everest.  Thanks for the recommendation JT!

7 AM:  4 miles averaging 7:35 pace.  Easy miles from the house doing laps in the open space again. Added a little more distance today, was moving better. Did not run longer time wise just a little quicker. Hopefully will rebound quickly from this.  Followed this run with 15 mins of PT work as well.

10 AM: 1 hour at Crossfit

Warmup: Jogging and mobility

Shoulder Press 5-3-3-1-1-1-3-3-5 : 2920 lbs
Sets
5 Shoulder Press | 95 lbs
3 Shoulder Press | 115 lbs
3 Shoulder Press | 120 lbs
1 Shoulder Press | 130 lbs
1 Shoulder Press | 140 lbs
1 Shoulder Press | 145 lbs
3 Shoulder Press | 125 lbs
3 Shoulder Press | 125 lbs
5 Shoulder Press | 115 lbs

5x 2 mins RemReps: 99 reps
5 rounds, 2 mins each, of:
Run, 200 m
max rep Seated Dumbbell Shoulder Press | 30 lbs | 25, 25, 16, 15, and 18

2:30 PM: Bike 12 miles w/ 600ft of vert in 1 hour. Easy ride on the mountain bike around the hood since the gravel bike is in the shop. Talking to the coach today and we are only going to ride for the next 2 weeks to let the hip settle down then start running again. This is going to be hard mentality for sure.

Friday:

7 AM:  1 hour at Crossfit

Warmup: Jogging, mobility and drills

10 RFT: 12 mins 32 secs
10 rounds of:
3 Burpees
7 Pull-ups
11 Wall Balls, 20 lbs
Rest 30 secs

--15mins of PT work on the hip and achillies

Saturday: 

9 AM:  1 hour at Crossfit.

Warmup: Jogging, mobility and drills

10 RFT: Partner Wods, 25 mins 35 secs
10 rounds of:
Partner Wod
15 Kettlebell Swings | 53 lbs
Kettlebell Overhead Walking Lunge, 10 m | 35 lbs
4 Wall Walks
Kettlebell Overhead Walking Lunge, 10 m | 35 lbs

- with Jing

1 PM: Biked 16 miles w/ 1000ft of vert in 1:24.  Parked in Louisville by the theaters and did a couple of different loops. Had plans to go longer but it starting lighting out pretty good so we cut it short to be safe. By we I mean with Paula.  Today was also new gravel bike day!!!  Named her "Mustang" since the paint job is very much like a WW2 P-51 Mustang fighter plane.  I am going to love this bike....

Sunday:  

6:30 AM:  Bike 25miles w/ 1500ft of vert in 1:50.  Easy spin the new gravel bike from the house heading west doing a combo of crush gravel trails, roads, bike paths and single track. Little bit of everything on this ride. Getting this done before heading to the airport to fly to MN for the week for work.  Will be spending all week in training at Medtronic corporate headquarters for a new software system they are rolling out in Oct.  Good times...

Did at least get a chance to see my mom, sister and her family tonight for dinner.  Hopefully will see them some more this week if work allows me the time.

Total Weekly Numbers

Well at least I am getting back to being able to do some activities without creating pain in the hip.  Going to give it one more week or so of just biking before adding in jogging again.  Most of the miles on the bike this week will be on the peloton bike at the hotel here in MN before going to the office.  Going to be a grind for sure this week.