July 1st- July 7th

  “Show me someone who has done something worthwhile, and I'll show you someone who has overcome adversity.” - Lou Holtz 

Monday:   

10 AM:  1 hour at Crossfit.

Warmup: Airbike, mobility and drills

AMRAP 30 mins:19 rounds + 5 Deadlifts | 518 reps
30:00 AMRAP:
5 Deadlifts, 60% 1RM | 225 lbs
13 Push-ups
9 Box Jumps, 24 in

-- one of my favorite workouts... so tough.

2 PM:  Bike 10.5 miles in 45mins.  Easy spin on the loop around the hood. Legs are smoked today.

Tuesday:  

7 AM:  4 miles averaging 8min pace.  Easy jog from the Coalton Trailhead up over the hill to Key Bank and back. Best run yet since we started jogging again last week. First time where something did not hurt, actually felt normal. Very encouraged this morning.  Now just have to keep my wits about me and not do to much to soon.

10:30 AM:  1 hour lifting in the garage.

Shoulder and arms.. 4-5 sets of the following:
Shoulder Press
Seated DB Shoulder Press
DB Snow Angels
Crossover Symmetry
DB Spider Curls
Tricep French Press

-- did PT work between each set instead of the rest.

Did get some news today... not sure if it is good news or not... guess that is a matter of perspective.  Should be a fun challenge for my 50th year on this planet.

Wednesday:

7 AM:  Bike 14.1 miles w/ 900ft of vert in 1 hour.  Easy longer loop around the hood. Felt great this morning. Thought I was going slow but overall pace was a tick higher than normal. I'll take it. 

10 AM:  1 hour at Crossfit

Warmup: Airbike, mobility and drills

4 RFT: 5 mins 8 secs
4 rounds of:
10 Wall Balls, 20 lbs
10 Kettlebell Swings, 53 lbs
10 Assault Bike Calories

- then at 10mins-

2 RFT: 5 mins 19 secs
2 rounds of:
20 Wall Balls, 20 lbs
20 Kettlebell Swings, 53 lbs
20 Assault Bike Calories

- then at 20mins-

FT: 6 mins 33 secs
40 Wall Balls, 20 lbs
40 Kettlebell Swings, 53 lbs
40 Assault Bike Calories

11:30 AM:  Walk 1.5miles in 25mins.  Easy walk while the van was getting worked on. Smashed from Crossfit.

Thursday:  

  -NOTE:  Weight check in:  Nope, forgot

8 AM: 4 miles averaging 8min pace.  Easy jog on the Rock Creek trail from the gym before Crossfit. Super chill but things are turning around. The body is getting used to running again.

9 AM:  1 hour at the Crossfit gym

Warmup: jog, mobility and drills

1775 : 5 rounds + 17 Power Cleans + 75 Air Squats + 200 m + 200 m + 200 m
60:00 AMRAP:
17 Power Cleans, 135 lbs
75 Air Squats
Barbell Carry, 45 lbs, 200 m
Run, 200 m
Plate Carry, 45 lbs, 200 m
Run, 200 m
Plate Carry, 45 lbs, 200 m

-- so tough and one of my favorite workouts.

--- heading up to Fairplay this afternoon for the rest of today and most of tomorrow then over to Kremmling for the rest of the weekend.  Should be a blast!!!

Friday:

11 AM:  Biked 8.5 miles w/ 600ft of vert in 40mins.  Easy shakeout ride on the dirt road leading to Mount Sherman in Fairplay while Paula and Venus went for a hike. Bumpy fucking road....  Headed to Kremmling this afternoon and parked at the high school with about 40 other vans.  Guess we fit in now.

Saturday: 

9:30 AM:  Biked 34 miles w/ 2200ft of vert in 1:49.  KowTown Gravel 34 miler... So much fun, ended up with the lead group of 15 right after the start somehow and decided to try to hang as long as possible. By the last few miles we were down to 7 of us in the lead group where we all ended up in an all out sprint at the end. Finished 6th, foot slipped out of my pedal the last block and honestly I was in the back of the group drafting most of the day so in my mind since I did not do any of the work up front I should not be going for the win anyways. SO MUCH FUN!!

Sunday:  

9 AM: 5 miles w/ 800ft of vert averaging 9:35pace.  Easy cruise on the Colorado Trail outside of Fairplay. We came home the longer 285 route instead of sitting on I-70 and stopped for a jog. The flowers were in full force!  First real trail run in a while and no hip pain... fingers crossed as it is time to really start testing it now.

Total Weekly Numbers

Not quite a high of a volume week as I wanted but little bit of a taper in there for the bike race and started to run some more this week as well.  Overall feeling good and looking forward to adding in more and more running over the upcoming weeks.  Will be heading to Steamboat this week in the van just because.  Guess this is my replacement for not going down to Silverton for Hardrock.  Thought it would be better for my mental health to do my own thing verses going down to Hardrock and being depressed knowing that I dropped from Hardrock.