January 20th- January 26th

 "Work often becomes a substitute for living. But I think the most successful artists, and the happiest people, find a fullness in both areas." - Faye Dunaway

Monday:   

9 AM:  5.9 miles w/ 600ft of vert averaging 7:30pace.  Easy jog on the treadmill yet again. This cold snap we are in needs to leave soon, still in the negatives this morning as well. My lungs just are not happy after the run if I go out running in these temps. Body is good and does not bother me with the exception of my lungs.

10 AM: 1 hour lifting legs right after the run since I was already at the gym and had the day off work.

Warmup: Run on the treadmill followed by some mobility work.

Plate overhead walking lunges
3x30 w/ 25lbs

Barbell wide stance back squat on the smith machine
3x10 w/ 45lbs on each side of the barbell

3 rounds
10 KB sumo squats @ 61.7lbs
10 KB sumo deadlifts @ 61.7lbs
20 Russian KB swings @ 61.7lbs

Hack Squats
3x10 @ 140lbs plus sled

Calf Raises
3x20 @ 130lbs

Single leg Knee extensions
4x10 @ 45lbs each leg

Tuesday:  

5:30 AM:   1 hour at the gym lifting

Warmup: Walking on the treadmill and mobility

Dips
3x30secs w/ 1min recoveries

Barbell Incline Press
12@ 95lbs
10@ 95lbs
8@ 105lbs
6@ 115lbs

3 Rounds
10 EZbar tricep pushdown @ 65lbs
10 EZbar reverse grip tricip pushdown @ 42.5lbs

Stand Cable Flies (High to low)
3x10 @ 22.5lbs

Pushups
3x30sec w/ 1min recoveries

Straight leg knee raises
4x10

Planks
3x1min w/ 30sec recoveries

Torso Rotations
3x10 @ 40lbs

Skipped the run today, just did not have it in me today.  Been sleeping like shit the past 3 nights and it is finally catching up to me.  At least it is a recovery week this week.

--Finished book number 3 of the year, Yellowstone Standoff.  Really liking this series of mysteries that are all based in National Parks.  This was book number 3 of 9.  First one was in Grand Canyon National Park and the second one was in Rocky Mountain National Park.  Really like how they are accurate on the layout of the parks.  Next one will be based in Yosemite, will start that this evening.

Wednesday:

11:15 AM:  7.6 miles averaging 7:55pace.  Easy jog from the office on the old daily route I used to do at least 3 times a week before I became a remote employee. Really don't miss dodging cars at all. Was going to jog on the Coal Creek trail but there was a lot of drifting going on from the high winds yesterday so stuck to the roads which were still a mess as well in the Tech Center.

4 PM:  50mins in the garage gym

Warmup: Rowing, Crossover and mobility

5 Rounds
1 min Ball Slams w/ 40lbs
1 min Sumo Deadlift High Pulls w/ 75lbs
1 min Box Jumps
1 min Push Press w/ 75lbs
1 min Row for Calories
1 min Rest

-- Followed this up with 20mins in the hot tub

Thursday:  

9 AM:  50 mins in the garage gym between work meetings

Warmup: Rowing, Crossover, and mobility

Standing DB Shoulder Press
3x12 @ 40lbs

Laterial Raise Drop Sets x 3
10 heavy @ 25lbs
10 med @ 20lbs
10 lighter @ 15lbs

Front Raise Drop Sets x3
10 heavy @ 20lbs
10 med @ 15lbs
10 lighter @ 10lbs

Circuit x 3 rounds
20 V-Ups to Knee Tuck
10 Feet on bench Pike Pushups
20 Bench Up Downs
10 Leg Raises plus Hip Lift

Flutter Kicks
4x30

Plank Side to Side
3x20

3 PM: 7.75 miles w/ 500ft of vert averaging 7:40pace.  Run from the house between meetings. From the house through the business park up to HWY 128 and back via Simms. About the only real hill around here. Super chill for the most part but right calf was not happy afterwards, was limping most of the night. Think the Craft shoes might have caused that, may just scrap them.

-- Followed this up with a dog walk of 1.5 miles with Venus and 45min in the air boots while on a call.

Friday:

 -NOTE:  Weight check in: 170.6lbs @ 8.6% bodyfat.  Finally remembered to jump on the scale right after waking up.   I was expecting the weight to be much higher with all the eating right before bed I have been doing lately.  Down 1 pound since the last weigh in a few weeks ago, perfect.

6 AM:  45 mins at the gym.

Warmup: elliptical

3 Supersets
Pullups to failure
10 Lat Pulldowns @ 100lbs

Circuit x3
8/8 single arm cable row @ 35lbs
8/8 single arm reverse bicep curls @ 25lbs

Reverse Flys machine
3x15 @ 55lbs

DB Bicep Curls
3x15 @20lbs

EMOM
30sec back extends @ 35lbs
30sec Plate Gun Hold @ 35lbs
30sec Plate Situps @ 25lbs

Torso Rotations
3x10 each way @ 145lbs

2 PM: Skipped the run today due to not being able to get away from work.  It is the last day of our Q3 today and shit hit the fan.  Got through it and made the shipments that were required but lost the whole day fixing the issue.  That is life I guess.  Should have gotten out this morning before things blew up but was waiting for the warmer weather, my fault.

5 PM:  Walk 2 miles around the hood with Venus after all my meetings were done.  What a wasted day.

Saturday: 

9 AM:  Studio Red class at VASA for an hour.  Dragging this morning with the snow just coming down so thought hitting up this class would get me moving some.  Yep that worked.

10 AM: 8 miles w/ 1100ft of vert averaging 7:30pace.  Snowing like a bitch again outside and wanted a little bit of turnover so hit the treadmill right after HITT class. Put it on the rolling hills course to get in some uphill work and make the average HR a little higher. For some reason my HR is much lower on the treadmill than outside.  Followed this up with 20mins in the sauna at the gym.

-- Spent the rest of the day at home hiding from the snow reading.  Finished book number 4 on the year Yosemite Fall and started book 5 which is based in Arches National Park.  With Paula being gone in Texas all weekend I end up reading a lot the past few days.  Sure that won't be the case tomorrow with football on all afternoon.  

Sunday:  

8 AM: 15 miles w/ 1200ft of vert averaging 7:40pace.  The half marathon in Louisville was cancelled again today just like last week so joined the Boulder Track Club Sunday run instead. Started on Marshall Road in Boulder and did a large lap of Boulder. The original plan was a 11.5 mile lap of Boulder using plowed roads and bike paths but some of us when we got to Broadway and Tablemesa around mile 9 decided to add on a lap up to NCAR and back to get in a little bit more vertical and miles. Not the fastest run with them but wiped afterwards due to the shitty footing most of the run.  Saved this route for future use, really was a good road run around town.

Total Weekly Numbers

Not to bad of a recovery week considering I missed my easy runs on Tuesday and Friday.  Also with Paula being gone from Wednesday evening until tonight my diet has been shit all week.  As you can see in the photo above on Friday Venus checking out my fancy donuts that I ate on Friday night.  The plan has one more week of no real speed workouts but building back some more volume this week before hitting the last training cycle before the 100 at the end of March which is in 7 weeks from this coming Saturday.