January 27th- February 2nd

  "Without commitment, you cannot have depth in anything, whether it's a relationship, a business, or a hobby." - Neil Strauss

"The world has enough for everyone's need, but not enough for everyone's greed." - Mahatma Gandhi

Had to include this second quote with all the turmoil going on the world right now, just seemed appropriate.

Monday:   

10 AM: 5.7 miles w/ 400ft averaging 7:50pace.  Easy cruise from the house through the business park and up the Simms hill a little bit before tracing my route back home. Super chill today, just a shakeout. I can feel the legs from yesterday's run for sure.  Legs are a little smashed today.

1 PM:  Walk 1.7 miles loop around the hood with Venus between meetings.... Paula gets home tonight so daily walks may fall off some as she usually walks Venus.

3:30 PM: 45mins at VASA lifting

Warmup: Walking on the treadmill and mobility

Dips
3x30secs w/ 1min recoveries

Barbell Incline Press
12@ 95lbs
10@ 105lbs
8@ 115lbs
6@ 125lbs

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

Stand Cable Flies (High to low)
3x10 @ 25lbs

Pushups
3x30sec w/ 1min recoveries

Farmers Carries
3x50meters with 80lbs in each hand.

Tuesday:  

9:30 AM:  8.3 miles w/ 500ft of vert averaging 7:30pace.  From the house through the business park and up the Simm's hill to HWY 128 and back. Less icy out today than yesterday. Will be doing more roads the next 7 weeks as I am getting ready for Blackbeard. Need to get used to the pounding.

4 PM:  1 hour at the gym

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

Plate overhead walking lunges
3x40 w/ 25lbs

Barbell wide stance back squat
10 @ 95
3x10 @115

3 rounds
10 KB sumo squats @ 70lbs
10 KB sumo deadlifts @ 70lbs
20 Russian KB swings @ 70lbs

Hack Squats
3x10 @ 140lbs plus sled

Sitting Calf Raises
3x15 @ 85lbs

Single leg Knee extensions
4x10 @ 45lbs each leg

--Gotta a bunch of work done on the van this past week to get it ready to drive across the country at the beginning of March.  We are planning on heading to Outerbanks, NC for a bit to help her mom get the beach house ready to rent for the summer and I plan on running the length of the islands while there too which is 100 miles.  Sherman (van's name) got an all new underbelly, including suspension, a sway bars for high wind days, battery, transmission service and some seals that needed replaced.  Broke for the rest of the year now.

Wednesday:

9 AM:  8.25 miles averaging 7:30pace.  Easy cruise from the house around the hood doing one big lap. All on concrete sidewalk or on the road.  Trying to embrace the road roading, easy to do now when the trails are snowy and muddy but will be much harder once they dry out again.

4:30 PM:  50mins at the gym doing Studio Red class with Paula.  This is a HITT class with dumbells, airbike, and manual treadmill.

Thursday:  

1 PM:  8.25 miles w/ 550ft of vert averaging 7:10pace. Call this loop the Airport Lollipop. From the house up Simms to Hwy 128, over to the old Simms by the airport, down to the new Simms back home. Will be doing this more often, little longer than just an out and back. Wore the new Adizero Adios Pro 4's, awesome super shoe. Great paces without pushing at all, might be the shoe for the 100 mile road.

--  Missed my gym time this afternoon due to not being able to get away from work for 30-60mins.  Thought about doing it in the evening but that did not happen.  Might make it up on Saturday afternoon.

Friday:

 -NOTE:  Weight check in: 170lbs on the dot w/ 7.8% bodyfat.  Down half a pound this week without really watching what I eat.  The joys of running more miles.  Just have to focus on not losing to much muscle as the miles increase, gotta focus on that protein intake which I try to keep around 200g per day.

 

9 AM:  17 miles w/ 2700ft of gain averaging 7:40pace.  My normal Friday route but longer.  From King Soopers at Tablemesa & Broadway up to NCAR then back down to the start of the neighborhood and back up 4 more times for a total of 5 times total. Felt really good today. Tried to keep the HR in the 145-155 range on the climbs so I was going hard but not to hard and didn't bother with HR on the downhills just cruising. Fun morning, now back to work.

3 PM: 50 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 DBs
3x15 @ 20lbs

DB Bicep Curls
3x15 @25lbs

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

Torso Rotations
3x10 each way @ 150lbs

-- 20mins in the hot tub right afterwards

Saturday: 

8:30 AM:  11 miles averaging 8min pace.  Easy run with Don doing an out and back at Waterton Canyon. Super chill and great to catch up some. Hit up Desert Donuts right afterwards and yes you should check that out. This may turn into a monthly thing, The Donut Run.  If interested in the next one let me know and will include you on the invite. And yes all 6 donuts were gone before bed time... sigh....

Sunday:  

10 AM: Old Man Winter 10K-- 6.3 miles w/ 400ft of vert  in 39:42 or 6:18pace.  Old Man Winter 10k. No warmup or anything, just get to the line and use the first 2 miles as my warmup then bring the pace down a little bit. Plus the first 2 miles were most icy and muddy anyways. Needless to say it was approached more as a tempo or progression effort verses an all out 10k. Was supposed to do the bike afterwards as well but forgot my cycling shoes so just hung out while Paula was out riding which of course she crushed right after doing the 5K. During that time they called me up as the 3rd overall finisher which I thought was weird but rolled with it, checked the website right afterwards while still there and it said I was third but when I got home a few hours later I checked again and it showed me as 7th which seemed about where I thought I was. So weird..... not going to cash this $70 check I got for being 3rd. Does not seem right, or should I since it was their error?   Thoughts?

Our 3rd year in a row doing this together, has become the thing we plan on every year now.  LOL.

Total Weekly Numbers

Mostly a recovery week of sorts where there was no real workouts besides the 10K on Sunday.  Mostly all just easier miles but still a good amount overall.  The next 4-5 weeks should be a little bit higher mileage and the lifting will drop off some do the last build-up to the road 100 at the end of March.  Just need to get my head straight and not let the stress of work affect me so much, been fucking up my sleep lately which is not sustainable long term.