November 25th- December 1st

"The better part of one's life consists of his friendships." - Abraham Lincoln

Monday:   

7 AM:  42mins in the garage gym

Warmup: Rowing, Crossover, and mobility

35 Pullups- broken up as needed

3 Rounds
10 Band Pulldowns (green)
10 DB Pullovers 40lbs

3x10 Barbell Rows @ 95lbs

3 Rounds
10 GHD weighted hip extensions 10lbs
10 GHD hip extensions
10 GHD Situps

3 Rounds
10 DB Bicep Curls 20lbs
20 DB Crossover Bicep Curls 20lbs
10 DB Hammer Curls 20lbs

3x1min planks w/ 30sec recovery

2 PM: 3.5 miles w/ 400ft of vert averaging 8min pace.  Easy lap of Coyote Ridge Open Space in Rock Creek. Super chill since I have taken 2 days off. Just needed to get out and move to get some of this swelling out of my feet from the weekend of eating like shit.  Followed this up with 20 mins in the hot tub.

Tuesday:  

7 AM:  55mins in the garage gym

Warmup: Rowing, Crossover, and mobility

DB Shoulder Press
3x10 @ 35lbs

3 Rounds
10 DB Lateral Raises @ 15lbs
10 DB Front Raises @ 15lbs

3 Rounds
30sec Plate Upright Rows @ 25lbs
30sec Plate Steering Wheel @ 10lbs

3 Rounds
20 Single Leg V-Ups
20 Bicycles
20 Ball Russian Twist 10lbs
20 High Plank Knee to Elbow

3 Rounds
10/10 ATG Split Squats
10 DB Seated Good Mornings @ 40lbs

3 Rounds
10/10 Single Leg RDLs 25lbs
10 Jefferson Curls 45lbs

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

1 PM: 6.75miles w/ 400ft of vert averaging 7:10pace.  Costco loop plus extra around the park to get closer to 7 miles. Put in 6x30sec strides at around 5min pace in the middle of the run with about 3 min easy recoveries between them. Used the new GL:PDX shoes I got today. Love the feel but not sure if they will work with my achillies or not so more to come on that as I keep testing them.

Wednesday:

7 AM:  56mins in the garage gym

Warmup: Rowing, Crossover and mobility

30min EMOM
30sec Rowing
30sec DB Burpee Deadlifts @ 35lbs
30sec Pushup w/ 2 Mountain Climbers
30sec Alt. DB Snatches @ 35lbs
30sec Butterfly Situps
--30sec rest after every movement--

3x10 Single Calf Raises 25lbs

Single Suitcase Hold 2x1min each side @ 55lbs

1 PM:  8miles averaging 7:30pace.  Workout Wednesday!!  On the treadmill at Vasa due to snowy and icy out. Did not want to take a chance on slipping and getting injured again. Workout was 15min warmup then 5x3mins at Tempo pace w/ 2min easy recovery, then jog out the hour. The intervals were around 6:15ish pace so not super hard but hard enough for the first real workout in a while.

-- directly into the sauna at Vasa for 20mins after running.

Thursday:  

8 AM:  8.2 miles total between warmup and racing.  2 mile warmup at 7:20pace then Broomfield Turkey Trot 10K in 37:38. Went out much harder than I was expecting too but guess that is due to the 5K starting at the same time. First lap was around 18:30ish for the 5K then tried to hang on to the pace as much as I could but was hard with lapping hundreds of people and having to weave through people for the last 2.5 miles. Actually thought I was leading the 10K but it was hard to tell with all the people (2600 total which half of them I lapped) in the second lap, actually ended up second overall. First was 11 seconds in front of me, if I would have known I would have pushed a little harder the last mile on the road but thought I had it in the bag. Bunch of sneaky youngsters, yes first and third were both in their 20s. Live and learn.

Friday:

9 AM:  8.6 miles w/ 1500ft of vert averaging 10min miles.  Easy run with DTR at Centennial Cone. Only Adam and I showed up so super chill. Was expecting it to be icy but the trail was 90% clear and the rest was snow packed with no ice. Was a great morning out there today! 

2 PM: 50mins in the garage gym

Warmup: Rowing and Mobility-- still lighter but little increase in weight and reps

DB Walking Lunges
3x40 @ 15lbs

Back Squats
12 @ 115lbs
10 @ 135lbs
8 @ 145lbs
6 @ 155lbs
4 @ 165lbs

Barbell RDL
12 @ 95lbs
10 @ 115lbs
8 @ 125lbs
6 @ 135lbs
4 @ 155lbs

3 Rounds
20 DB Box Step Overs @15lbs
20 Box Jumps

3 Rounds
10/10 single leg calf raises @ 25lbs

3 Round
12/12 Tib Raises @ 10lbs

Saturday: 

6 AM:  57mins in the garage gym

Warmup: Rowing, Crossover and mobility

4 Rounds
10 DB Incline Chest Press 45lbs
10 Dips

4 Rounds
12 DB Flys 25lbs
12 Hand Release Pushups

4 Rounds
10 EZ Bar Narrow Chest Press 77lbs
10 EZ Bar Skull Crusher 57lbs

3 Rounds
10/10 ATG Split Squat
10 DB Seated Good Mornings 40lbs

3 Rounds
10 Single Leg RDL @ 25lbs
10 Jefferson Curls @ 45lbs

10 AM: Biked 31 miles w/ 1500ft of vert in 2:10.  Joining the group ride from the Trek store in Broomfield with Paula. Super chill group. Basically rode out to I-25 then over to Erie and back. Nice loop but no dirt, only Paula and I were on gravel bikes, everyone else was on skinny tire road bikes.

-- Head over to Rails End Brewery to catch GZ with his new band Pinebox Sleepers.  Had a blast!  Good show buddy!

Sunday:  

9 AM: 16.9 miles averaging 7:50pace.  Easy flat long run doing 5 laps of Davidson Mesa and one lap of Harper Lake. Donnie showed up and joined me on my last lap. Could really feel it after mile 14. Been a while since I have gone that fair. Time to get back to it.

Total Weekly Numbers

Not a bad week after somewhat of a down week last week with the travel.  Finally got in a decent long run for a change and lot of quality this week between the 5x3mins and the 10K.  Actually pretty sore this Monday morning as I am typing this.  Will be somewhat of a recovery day today.  Not quite sure what is next, thinking I may sprinkle in some more 5Ks and/or 10Ks over the next month or so.  I think people who do ultras need to do more faster running and I actually enjoy it as well.