December 16th- December 22nd

"It takes no money to respect the individual." - Harvey Milk

Monday:   

7 AM:  Took the day off work because I have to much vacation time, will be taking the next few Mondays off.

Skimo 5.75 miles w/ 3000ft of vert in 1:30.  First ski of the season!! 3 laps of the early morning uphill route at Eldora. Only went once last year so my downhill is really bad. First time I have crashed in years today. LOL...

2:30 PM:  Walk 2.6 miles in 40mins.  Easy dog walk around the hood with Venus.  Normal loop

3:30 PM:  45mins in the garage gym. Light weight today for legs. They are a little tired from skiing this morning.

Warmup: Rowing, Crossover, and mobility

Barbell deficit reverse lunges- alternating
3X10 @ 65lbs

Front Squats
10@ 65
10@ 75
10@ 85

Barbell Hip Thrust
3X10 @85

3 Rounds
8/8 DB B-Stance RDL @ 25x2
8/8 DB Split Squat @ 25x2
16 DB Goblet Squats @ 25

Singe leg calf raises
3X10 @ 25 (each leg)

Ab Roll Outs
3x12

Tuesday:  

7 AM:  45 mins at VASA lifting. Went to VASA since I don't have a cable system in the garage gym.

Warmup: Walking and mobility

50 pull-ups broken up as needed.

V-Bar Lat Pulldowns
10@ 85lbs
10@ 100lbs
10@ 105lbs

Rope Cable Curls
10@ 25lbs
10@ 35lbs
10@ 35lbs

DB Single Arm Rows
3X10 @ 50lbs

Ez-Bar 21s
3 sets w/ 40lbs

Ez-Bar Bent Over Rows
10@ 60lbs
10@ 70lbs
10@ 80lbs

Superset x3
8 Chinups
8 Hanging Knee Tuck to Extend

1 PM: 7.3 miles averaging 7:40pace.  2 laps of Davidson plus a lap of Harper. Constant strong wind out of the west so half into the wind and half with it at my back. I fucking hate wind but hell, next race could be windy like this so here we are running.

Wednesday:

6:45 AM:  42mins in the garage gym.

Warmup: Rowing, Crossover, and mobility

DB Seated Shoulder Press- neutral grip
10 @ 35lbs
10 @ 35lbs
10@ 40lbs

Single Arm DB Lateral Raise
3x10 @ 10lbs

3 Rounds
10 incline bench DB front raises @ 12.5lbs
10 incline bench DB Reverse Flies @ 12.5lbs

3 Rounds
30sec Commandos
30sec Shoulder Taps
30sec High Plank Toe Taps
30sec High Plank Knee to Elbow
60sec recovery

3 Rounds
10/10 ATG Split Squats
10 Barbell Seated Good Mornings @ 55lbs

3 Rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recovery

 

2:30 PM:  9.3miles w/ 1350ft of vert averaging 8min pace.  Done at the big hill west of the Coalton Trailhead. Perfect hill for this type of workout but would almost say it is a little to steep to get a good pace going up it. Maybe that will change as I get fitter? Warmup, 5x4min hill tempo w/ jog down recoveries, then cooldown. Only did 4 of the reps, started dry hacking about halfway up on the 5th rep with the whole body burning, latic acid just got to high and HR was well over 165. Will need to recalibrate this for next week they will be 6min efforts and I don't think I can hang onto this for 6mins.  

Thursday:  

  -NOTE:  Weight check in:  170.4lbs @ 8.8% bodyfat.  Finally got my head out of my ass and remembered to weigh in right when I woke up.  Not as bad as I thought it would be since I have not weighed in since Oct and been eating mostly like an asshole before bed.  Good jumping off point.

6:30 AM:  48mins in the garage gym.

Warmup: Rowing, Crossover, and Mobility

7 Rounds
7 Deadlifts @ 185lbs
7 Burpee over bar lateral
7 Toes to Bar
7 Strict Pullups
7 Pushups
7 DB Situps w/ 25lbs
7 DB Thrusters w/ 25lbs each hand

2 PM: 7.75 miles w/ 400ft of vert averaging 7:35pace.  Costco loop plus some. Started out rough but was able to work into it and feeling good after the first 2 miles. So sick of the winds every afternoon when it is time to run. All week the wind kicks up when it is time to run and dies off the rest of the day, super annoying. Oh well, makes one stronger I guess.

-- Got some new road trainers today, Adidas Adizero Evo SL.  Basically the same as their supershoe that has been winning all the marathons lately (I have a pair, they are sweet!)  but without the carbon rods in them so they can be an everyday trainer.  Can't wait to take these out.

Friday:

8 AM:  12 miles w/ 2000ft of vert averaging 9:20pace.  Took the morning off work since I am maxed out with vacation time (9+ weeks) and went for a jog.  Steady state run in the hills of South Boulder. Parking at South Mesa trailhead headed up to a lap of Homestead-Mesa-Bluebird back to the trail where I could refuel then ran out Dowdy Draw for a loop of Springbrook. This worked out perfectly. Love doing these little bit longer runs and not having to carry anything. Legs were smoked by the end, can tell I have not been doing a lot of vert the past few months.

Saturday: 

10 AM:  5K in 17:34 or 5:41pace.  Santa Dash for Cash 5K at Sloan's Lake. What a fast damn race for me. Went out with the leaders trying to hang on as long as possible. First half mile was at 4:50ish pace then kept getting slower and slower. Basically blew up with the last mile at 6min pace and went from 4th overall to 7th overall in the last half mile.  I had nothing left.  Very happy with the overall result though, ended up with a 5K PR for me even though I was only 7th overall. Of course I was the first old guy which I will always take.

Another 5 miles between the 4 mile warmup before the race and 1 mile cooldown afterwards.

2 PM: 45mins lifting at VASA. 

Warmup: Rowing and mobility

3 Rounds
10 pushups
10 Dips

Bench Press
3X10 @135lbs -140lbs

3 Rounds
10 DB Chest Flys @ 25lbs
10 DB Narrow Chest Press @ 25lbs

Tricep Tri Set 3 Rounds
8 Left Single cable tricep extend
8 Left Single cable cross tricep extend
8 Left Single cable overhead tricep extend
8 Right Single cable tricep extend
8 Right Single cable cross tricep extend
8 Right Single cable overhead tricep extend

Straight Leg knee raises
3x10

Planks
3x1 mins

Sunday:  

8 AM:  13.25 miles w/ 1000ft of vert averaging 7:50pace.  Easy to moderate run with the Denver Trailrunners at South Table Mountain. The plan was to go to the BTC run but did not want to hammer for the third day in a row so hit up DTR instead. I ended up leading the fast group which I always do when I go and ran a bit harder than I wanted too but it was all good. Spent the rest of the day on the couch like a piece of shit.

Did go out to dinner and found a new place to get dessert, yes that is a homemade donut with homemade ice cream on it.  LOL..  Prob bad that I discovered this place with my sweet tooth.

Total Weekly Numbers

Very solid week, prob the best week since Javelina. Super tired as I am typing this up on Monday and most likely will take today mostly off to absorb this week.  Merry Christmas to all who are reading this just before Christmas.  We wish you all a great holiday week!