"One cannot grow fine flowers in thin soil." - Virginia Woolf
Seemed like a good quote for this week. Gotta make sure I recover well and my soil is not too thin before going back to heavier training in the coming weeks.
Monday:
8 AM: 40mins in the garage gym
Warmup: Rowing, Crossover, Mobility - light today to get back to moving well
Walking Lunges
3x30
Back Squats
3x10 @ 115
Barbell RDLs
3x10 @ 115
Superset x3
20 Box Step Overs
10 Box Jumps
Single Leg Calf Raises
3x10 @ 25
Walking Lunges
3x30
Back Squats
3x10 @ 115
Barbell RDLs
3x10 @ 115
Superset x3
20 Box Step Overs
10 Box Jumps
Single Leg Calf Raises
3x10 @ 25
10 AM: Walk 2.8 miles w/ 1000ft of vert in 40mins. Treadhill at Vasa. Set the treadmill at 9% incline and just walked
while Paula was in a class. Need to start bringing my weight vest for
these.
-- Went and got my problematic since my 100 miler right calf dry needled at lunch. It was a rock and took 2 times of dry needling to loosen up. Yes it was painful this time, usually I don't really feel the needles. Sure I will be sore as hell later today and maybe tomorrow.
Tuesday:
7 AM: 44mins in the garage gym
Warmup: Rowing, Crossover, and mobility
3 Rounds
10 DB Incline Press @ 40
10 Bodyweight Dips
3 Rounds
10 DB Flys @ 22.5
10 Hand Release Pushups
3 Rounds
10 Ez-bar chest press @ 77
10 DB Double Skull Crushers @ 20
4 Rounds
15 GHD situps to parall
5 mins on the Moboboard for calves and ankles
3 Rounds
10 DB Incline Press @ 40
10 Bodyweight Dips
3 Rounds
10 DB Flys @ 22.5
10 Hand Release Pushups
3 Rounds
10 Ez-bar chest press @ 77
10 DB Double Skull Crushers @ 20
4 Rounds
15 GHD situps to parall
5 mins on the Moboboard for calves and ankles
10 AM: 8 miles averaging 7:30pace. Easy laps of the open space by the house getting another 14 laps with 6x30sec strides w/ 3min
recoveries in the middle of the run. Legs are trashed between lifting
and getting dry needled yesterday so the first 2-3 miles were rough
along with the first few strides. Did loosen up and started rolling
some, but stiff as hell this afternoon as I type this.
Wednesday:
6:30 AM: 7.4 miles averaging 8:15 pace. Had to get this in earlier than normal due to the work day today, heading to Longmont to a supplier most of the day. Just adding loops of the open space to the total. Will be doing a lot of
loops this recovery week to try and make up for a month with no loops.
Only 803 loops left... jezzz... Legs were trashed today still.
Thursday:
7 AM: 8.1 miles averaging 7:25pace. Easy loop laps at the open space next to the house. Trying to make up
what I missed in March to hit my 1000 loops this year. Added another 14
laps today, less than 800 to go. Legs are finally starting to feel
better this morning.
3 PM: 50mins in the garage gym
Warmup: Rowing, Crossover, and mobility
Pullups
30 total broken up as needed.
3 Rounds
10 Band Pulldowns
10 DB Pullovers @ 40
3 Rounds
10 Weighted GHD Hip extend @ 10
10 GHD Hip extend
10 GHD Situps
3x10 Ring Rows
3 Rounds
10 DB Bicep Curls @20
20 DB Cross body curls @20
10 DB Hammer Curls @ 20
3x1 min planks w/ 30sec recoveries
Pullups
30 total broken up as needed.
3 Rounds
10 Band Pulldowns
10 DB Pullovers @ 40
3 Rounds
10 Weighted GHD Hip extend @ 10
10 GHD Hip extend
10 GHD Situps
3x10 Ring Rows
3 Rounds
10 DB Bicep Curls @20
20 DB Cross body curls @20
10 DB Hammer Curls @ 20
3x1 min planks w/ 30sec recoveries
Friday:
9 AM: 6.25 miles averaging 7:35pace. Costco loop... time to start getting out of my hood now since legs and
energy are feeling a little bit better. Felt like I was barely moving
but the pace was not that bad at all. Weird.
3 PM: 50 mins in the garage gym
Warmup: Rowing, Crossover, and mobility
Standing Shoulder Press
3x10 @ 35
3 Rounds
10 DB Lateral Raises @ 20
10 DB Front Raises @ 15
3 Rounds
30sec Plate upright rows @ 25
30sec Plate Steering wheel @ 10
3 Rounds
20 Single leg V-ups
20 Bicycles
20 Russian Twist @ 25
20 High Plank Knees to Elbow
3 Rounds
10/10 ATG Split Squats
10 Seated DB Good Mornings @ 35
3 Rounds
10/10 Single leg RDL @ 25
10 Jefferson Curls @ 44
Standing Shoulder Press
3x10 @ 35
3 Rounds
10 DB Lateral Raises @ 20
10 DB Front Raises @ 15
3 Rounds
30sec Plate upright rows @ 25
30sec Plate Steering wheel @ 10
3 Rounds
20 Single leg V-ups
20 Bicycles
20 Russian Twist @ 25
20 High Plank Knees to Elbow
3 Rounds
10/10 ATG Split Squats
10 Seated DB Good Mornings @ 35
3 Rounds
10/10 Single leg RDL @ 25
10 Jefferson Curls @ 44
Saturday:
8 AM: 8.3miles averaging 8min pace. Easy run at BPRunCo group run this morning with about 100 other people.
Death March was doing a popup at the run this morning so went out to
support them just by being there. Also got my kit from them as well,
was blown away by the dry bags they gave me. Good dudes!
Sunday:
9 AM: 8.1 miles w/ 1400ft of vert averaging 9min pace. Easy trail cruise from the Fowler Trail head over into Eldo Spring State
Park then back out for a lap of Gashawk and Springbrook loops. First
real trail run since I have been back from sea level and I could tell. I
may be fit but not trail fit, have some work to do leading up to
Western. 20mins in the hot tub this evening with Paula.
Total Weekly Numbers
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