January 6th- January 12th

"Now is the accepted time, not tomorrow, not some more convenient season. It is today that our best work can be done." - W.E.B. Du Bois

Monday:   

7 AM: 50mins at VASA

Warmup: Incline walking and mobility

DB Seated Shoulder Press- neutral grip
12 @ 40lbs
10 @ 45lbs
8 @ 45lbs
6 @ 50lbs

Single Arm Cable Lateral Raise
3x12 @ 15lbs

3 Rounds
10 incline bench DB front raises @ 15lbs
10 incline bench DB Reverse Flies @ 15lbs

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

Flutter Kicks
3x30

Torso Rotation
10@ 100lbs
10@ 115lbs
10@ 115lbs

Plank Side to Side
3x10 each way

11 AM: 5.2 miles averaging 7:45pace.  Easy dog jog with Venus knocking out 9 more laps of the open space by the house. Only 971 more laps to go this year. LOL.

---  Went to drive the van around the hood since it has been a bit and the battery was drained enough that it would not start.  In order to get to the battery in the van to jump it you have to take out the floor on the driver side, such a pain in the ass.  Got it jumped and drove it around for 30mins to recharge the battery.  Guess I will be taking it out every 2-3 days instead of every 7-10 days.  Seems the colder it is outside the quicker the battery drains.  Will need to ask 5280 Sprinter people about this in a few weeks when I take it in to get the new suspension installed.

Tuesday:  

7 AM:  55mins 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/ 35lbs
7 DB Thrusters w/ 25lbs each hand

-then-

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

---  Pulled the trigger on doing The Rut Trifecta which includes a VK on Friday, 28K on Saturday, and a 50K on Sunday in September in Big Sky, MT.  I have been wanting to do this for the past 10 years but it has never really worked out timing wise.  This year we have nothing planned in September yet so it is game on!

3 PM:  8 miles averaging 7:30pace.  Opted for the treadmill due to the 5-7 inches of snow we got, slick roads and deeper snow on the trails. Easy with 8x1 min w/ 3min recoveries @ 6min pace. Always get weird looks when I am going fast on a treadmill at the global gym.  Followed this up with 20mins in the sauna while there

Wednesday:

3 PM:  10.4 miles averaging 7:15pace.  On the mill again for the speedwork this week. Did not feel like slogging through snow or risk slipping during the harder intervals. Easy for 15 mins then 3 x 10mins @ 6:18pace w/ 3min recoveries followed by 20mins steady state. Great workout and flinging sweat all over the treadmill.

Thursday:  

  -NOTE:  Weight check in:  171.4 and 8.7% bodyfat.  Gain about 1.5lbs but not unexpected with all the lifting and eating I have been doing.

5:30 AM:  1 hour at VASA lifting legs.  Increased the weight some from last leg workout.

Warmup: Treadmill walking on incline and mobility

Hack Squat
5 @ 140 plus sled
5 @ 160 plus sled
5 @ 160 plus sled
5 @ 180 plus sled
5 @ 180 plus sled

Leg Curls
10@ 105
10@ 105
10@ 105
10@ 105

Single Leg Extensions
5x10 @40lbs

3 Rounds
20 DB B-Stance RDL @ 25 each hand
20 DB Split Squat @ 25 each hand
20 DB Goblet Squat @ 25

Suitcase Farmers Carry
3x50m @ 70lbs each side

Barbell Hip Thrust
16@ 110
14@ 110
12@ 140
10@ 140
8@ 160

Standing Calf Raises
3x20 @ 130

10:30 AM: 8 miles w/ 700ft of vert averaging 7:45 pace.  Wind was blowing hard with gust up to 40mph so said fuck it and did a third day in a row on the treadmill which I hate doing. Once a week is fine but more than that bugs me. Set it on the rolling hills program and just cruised.

-- Spent 20 mins in the sauna right afterwards since I was already at VASA.

Friday:

10:30 AM:  12.4miles w/ 2000ft of vert averaging 7:45pace.  From King Soopers at Tablemesa & Broadway up to NCAR then back down to the start of the neighborhood and back up 2.5 more times for a total of 3.5 times total. Felt really good today and was moving well! Great to be back outside again today after some shitty weather this week.  Used to do this route a lot training for Hardrock in the winter and forgot about it.  Time to get back to this run about once a week.

2 PM: 2.1 mile dog walk with Venus knocking out 3 more laps around the open space.  Only 967 laps to go for the year.  LOL... followed this up with 45mins in the new air boots which are awesome.

--  Paula and I headed to Law's Whiskey House this evening for the live lottery of the Highlonesome 100.   Super hard not to drink while there, this is one of my top 5 favorite whiskey brands. No luck in the lottery for Don, Donnie, or myself.  All good and a great time was had.  First photo below is Paula deciding which belt buckle I should wear tonight.  Of course she chose my first Hardrock finish buckle since that was our first 100 she crewed for me.

Saturday: 

7 AM:  6.2 miles averaging 6:51pace.  3W Winter 5K series race #2. Warmup then 5K in 18:34 followed by a cooldown. Not my best 5K lately but woke up battling a massive head cold and almost did not go. Figured since it was from the neck up and not in the lungs I could at least jog it since I paid for it. Even with my shitty time still pulled out 2nd place, a 14 year old from Evergreen got me for 1st by 15secs.

2 PM: 1 hour at VASA lifting

Warmup: Rowing and mobility

4 Rounds
10 pushups
10 Dips

Bench Press single machine, weight is each side
5 @ 70lbs
5 @ 80lbs
5 @ 80lbs
5 @ 85lbs
5 @ 85lbs

4 Rounds
10 DB Chest Flys @ 30lbs
10 DB Narrow Chest Press @ 30lbs

Tricep Tri Set 3 Rounds
10 Left Single cable tricep extend -20
10 Left Single cable cross tricep extend -20
10 Left Single cable overhead tricep extend -20
10 Right Single cable tricep extend -20
10 Right Single cable cross tricep extend -15
10 Right Single cable overhead tricep extend -15

Straight Leg knee raises
4x10

Planks
3x1 mins

Torso Rotations
10@ 100
10@ 115
10@ 130

Sunday:  

8 AM: 14 miles w/ 1000ft of vert averaging 7:10 pace.  Joined the Boulder Track Club this morning. Really liked the route today. Started on Marshall Road over to Marshall Mesa, Community Ditch, Dowdy Draw, Greenbelt, then a lap of Marshall Mesa before heading back on Marshall Road. They had our bottles waiting for us at the Greenbelt Trailhead on Hwy 93 then it was on for the last 5 miles of the run hoovering around 6 min pace all the way back. Love these runs. Will miss next week because I am doing a half marathon in Louisville next Sunday.

-- Walk 2 miles with Venus in the afternoon because I got tired of watching the Broncos get their asses kicked.  3 more laps of the open space to the total.

Total Weekly Numbers

Almost the perfect week I think between the different activities and pushing hard a few times this week.  The only thing missing was a few hours on bike which I plan to test this week to see if it still affects my knee or not.  Got a bike fit and a tune up on it this week so hopefully that helps a bunch.