February 24th - March 2nd

"Be a yardstick of quality.  Some people aren't used to an environment where excellence is expected."     -Steve Jobs

Monday:   

8 AM:  6.4 miles averaging 7:20pace.  Two easy laps of Davidson Mesa. Kept the HR under 130 which is why I call it easy even though the pace is in the low 7s... Interesting to me how much the HR can vary day to day for the same paces.

10 AM: 55mins at the gym

Warmup: Treadmill walk and mobility

Wide Stance Back Squat
4x10 @ 95 -- light to work on mobility

Leg Press Machine
10 @ 190
10 @ 200
10 @ 200
10 @ 210

Single leg quad extend
4x10 @ 45

Lying Leg Curls
4x10 @ 105

Machine seated calf raises
4x15 @ 180

Hip Adduction machine
4x10 @ 145

Machine standing calf raises
3x15 @ 190

Machine sitting hamstring curls
3x10 @ 70

Barbell RDLs
4x10 @125

1:30 PM: 2.5 mile dog walk around the open space adding 4 more laps to the count on the year followed by 20mins in the hot tub.  Interesting how much harder the 20mins is in the hot tub when it is 70 degrees outside verses 40 degrees like it has been.

Tuesday:  

9 AM:  10.6 miles averaging 7:10pace.  Easy laps of the open space by the house with 8x30sec strides in the middle of the run with 2-3 mins easy between. Knocked out another 19 laps so only 849 left... only...

4 PM: 1 hour at the gym.

Warmup: elliptical

4 Supersets
Pullups to failure
12 Lat Pulldowns @ 100lbs

Circuit x3
10/10 single arm cable row @ 35lbs
10/10 single arm reverse bicep curls @ 20lbs

Reverse Flys Machine
4x15 @ 55lbs

DB Bicep Curls
4x15 @20lbs

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

Torso Rotations
3x10 each way @ 150lbs

Wednesday:

8 AM:  11.1 miles averaging 6:45pace.  Laps over at Davidson Mesa. 3 mile easy warmup followed with about 50mins at steady state pace which is just a little bit slower than marathon pace. I clocked this around 6:30-6:40. Basically just kept the HR around 140 give or take 5 beats. This was one of my better runs in the past 2 weeks. Felt like I got in strong work without putting myself into the ground like I normally do. Making progress.

5:30 PM:  1 hour at Deep Stretch class at VASA.  Just holding stretching positions from 2-3mins each.  

Thursday:  

-- Gave up today trying to get in anything.  Every time I stepped away from my desk work would blow up.  Made it about 15mins only in the garage gym but that was it.  Not even worth logging since all I did was a warmup... Guess I will run more miles tomorrow.

Friday:

  -NOTE:  Weight check in:  Forgot... prob won't weigh myself again until we get back from NC.

7 AM:  35mins in the garage gym

Warmup: Rowing, Crossover, and mobility

Seated Barbell Shoulder Press
2x12 @80
2x10 @80

DB Lateral Raises
4x10 @25

DB Front Raises
4x10 @15

DB Rear Raises
4x10 @15

GHD Situps
3x15

J-Curls w/ toes elevated
3x10 @35

9:30 AM:  11miles averaging 7:20 pace.  Easy laps around the open space by the house again. Figured since we are going to be gone the next 3-4 weeks I should get as many laps as I can so I am not as far behind in my yearly goal when we get back.  19 more laps in the bank, 830 laps to go.

Saturday: 

8 AM:  15.75miles w/ 600ft of vert averaging 7:25pace.  Easy run around Louisville. First half of the run was solo then Taylor joined me for the second half. Good to have some company for some of it. Went a few miles farther than planned because most likely will be shorting tomorrow's a little bit to get on the road and due to the faster paces which takes a little bit of a toll.

1 PM: 35mins in the garage gym

Warmup: Rowing, Crossover, and Mobility

Crossbody DB Hammer curls
4x10 @ 25

Ez-bar Skull Crushers
4x10 @ 57

Ez-bar Bicep Curls
4x10 @ 47

Single arm DB French Press
3x10 @ 20

Ab Wheel Rollouts
3x12

DB Side Bends
3x10 @ 35

Sunday:  

8 AM: 20.25miles w/ 1000ft of vert averaging 6:50pace.  16 with the Boulder Track Club and the rest solo with half before joining them and half afterwards. Got dropped from the front group in the last few miles of the 16 with BTC, legs are tired from the past few weeks and they started going sub 6 pace on the back half of the 16 miles. I dropped back to the next group where we brought it in at 6:30ish pace, Hammerfest today which does not surprise me, every time we run on the dirt roads out by the Boulder Rez it turns into a hammerfest. 

Went home, finished packing the van and was on the road by 12:45.  Drove to about 2 hours from Kansas City where we started to have tire issues so spent the night there so we could hit the tire shop in the morning.  More on that on next weeks post, it was a cluster fuck.

Total Weekly Numbers

Okay week overall, did fuck up on Thursday due to work training wise but that is life.  I should have gotten out the door sooner or hit the garage gym sooner.  One more week of a little higher mileage around 60-70 then taper time.  Almost there assuming we survive the 28 hour drive to the Outerbanks, NC this week.