July 15th- July 21st

“Those who do not remember the past are condemned to repeat it.” - George Santayana

Monday:   

10 AM:  1 hour at Crossfit

Warmup: Jogging, mobility and drills.

AMRAP 20 mins: 11 rounds + 5 L-Sit Pull-ups + 10 Dumbbell Push Press
20:00 AMRAP:
5 L-Sit Pull-ups
10 Dumbbell Push Press, 40% 1RM | 40 lbs
Run, 200 m

-- got super tough in the 95 degree heat.

Was going to go for a short bike ride this afternoon but between work blowing up and a thunderstorm that lasted most of the afternoon that did not happen.  All good.  Paula is on her way to the Outerbanks, NC to the beach house for the week while I am at home with the dog.  Little jealous of course but I will be there the whole month of March in 2025.

Tuesday:  

6 AM:  7.8 miles averaging 7:45pace.  Easy 2 laps plus some of Davidson Mesa this morning. Been a minute since I have been here. Awesome morning out there and got it done before the heat kicked in today.  Followed this up with a 1 mile dog walk as soon as I got home before my first work meeting of the day.

10:30 AM:  40 mins in the Garage gym

Warmup: Airbike and mobility

Heels Elevated Back Squat slow
Sets
10 Heels Elevated Back Squats | 95 lbs
10 Heels Elevated Back Squats | 95 lbs
10 Heels Elevated Back Squats | 95 lbs
10 Heels Elevated Back Squats | 95 lbs

3 RFQ:
3 rounds of:
40 Deficit Step Back Lunges, 8 in | 15 lbs
20 Double Dumbbell Front Squats | 15 lbs

Ghd Nordics : 3x10, rest 1:30
Sets :
10 Ghd Nordics
10 Ghd Nordics
10 Ghd Nordics

Single Leg Calf Raises : 3x10
Sets
10 Single Leg Calf Raises - 25lbs
10 Single Leg Calf Raises- 25lbs
10 Single Leg Calf Raises- 25lbs

Wednesday:

6:15 AM:  Biked 14miles w/ 700ft of vert in 1 hour.  Easy cruise this morning around the normal hood loop. Little sluggish this morning because I have not been sleeping very well this week for some reason.

8 AM:   Walked 2 miles in 35mins.  Easy dog walk to get Venus out before it got to hot outside for her.  Right after the bike ride and before my first meeting.

10 AM:  1 hour at Crossfit.

Warmup: Jogging, mobility and drills

FT: 26 mins 23 secs
60 Bumper Plate Ground-to-Overheads, 45 lbs
Bumper Plate Run, 45 lbs, 1200 m
40 Bumper Plate Ground-to-Overheads, 45 lbs
Bumper Plate Run, 45 lbs, 800 m
20 Bumper Plate Ground-to-Overheads, 45 lbs
Bumper Plate Run, 45 lbs, 400 m

---this one was super tough so of course I loved it. Hard to run with a 45lb plate so awkward which is the point.

Got another post card in the mail from JT... this seems to be go to post card we send  each other when we forget or can't find a post card.  Think I have gotten 4-5 of them and have sent about the same amount back to him.

Thursday:  

  -NOTE:  Weight check in:  176.6lbs @ 10.2% bodyfat.  Not as bad as I was expecting considering I have not weighed myself in 7-8 weeks and my activity level has been lower than normal with my food intake higher than normal.  I was expecting to see a number over 180lbs.  Just don't like seeing double digits on the bodyfat more than anything.  Goal is to be down 5-6lbs by Javalina 100 in Oct.

6:15 AM:  7.4 miles w/ 600ft of vert averaging 8:15pace.  Easy jog from the Coalton Trailhead heading straight west up the big hill on the Dirty Biz loop. Nice out and back getting in my hour. Legs were a little heavy most likely due to yesterday's Crossfit workout with the plate carries but all systems are a go. Heading to BV this afternoon and supposed to bike tomorrow but not sure if I want to take my bike, might run 2 days in a row, now that is crazy.  Followed this up with a 1.5 mile dog walk with Venus.

10 AM: 45mins lifting.  Lifting in the garage doing a bunch of different accessory work that I am trying to do every week to help prevent injuries going forward.

-- Took off in the van with Venus this afternoon to spend tonight through Saturday mid-day just outside of Buena Vista helping out at an aid station for the Highlonesome 100 that starts tomorrow morning.  Figured it was something for us to do since Paula is out partying in the Outerbanks, NC with her family this week without us.  Have to head home on or before Saturday to pick her up.

Friday:

9 AM:  Hiked 4 miles in an hour.  Easy walk with Venus after the first pass of the aid station to grab the aid station sign and move it a mile out in the other direction from the aid station for the return trip the runners will be doing. Took off home after doing this.

Saturday: 

-- Finished book 17 this morning, Red Sky Morning... If you like the Terminal List on Amazon Prime this is the series of books that it is based on.  One of my favorite series out there for fiction.

8 AM:  6.5 miles w/ 1400ft of vert averaging 10:50pace.  Easy jog from NCAR on the Mesa trail heading to the Ranger Station with a small loop then back. At about 1.5 miles in caught my toe and fucked up my hand and knee. That is going to take a while to heal. Outside of feeling like I am out of shape and the fall, it was a good run.  Followed this up with a 2 mile walk with Venus as soon as I got home.

Sunday:  

9 AM: Biked 35 miles in 2.5 hours.  Easy gravel bike ride from the house. Downloaded a loop that they did on Saturday for the Trek store group ride and did that plus a few extra but from the house instead of the store. Not my favorite loop but was fun to explore with the new Coros bike computer showing me the way connecting all the bike trails through Aravada and Westminster.

Total Weekly Numbers

Busy week on the work front with most of my team being gone and covering for them so actually got in more this week than I expected too.  Still building back up and seems to be going well so far.  I get a little sore on the side of the hip but not painful, more like a numb feeling.

Took Paula almost 36 hours of sitting in airports before she could make it home from the east coast due to all the cancelled flights.  They were telling her that she would not make it home until Tuesday but got back Sunday evening instead of Saturday mid-day.  What a cluster fuck... On to a new week and plan on some more mountain time this coming weekend before mom arrives on Sunday for a week.