April 28th- May 4th

  "Passion is what makes life interesting." -Pat Tillman

Monday:   

7 AM:  40mins in the garage gym

Warmup: Rowing, Crossover, and Mobility

Warmup set:
15 DB RDL @ 40ls
15 Bench Press @ 95lbs

3 Rounds
10 DB RDL @ 52.5lbs
8 Bench Press @ 155lbs
rest

Warmup set:
10 DB Chest Supported Rows@ 25lbs
10 KB Goblet Squat on wedge @ 35lbs

3 Rounds
10 DB Chest Supported Rows@ 35lbs
10 KB Goblet Squat on wedge @ 35lbs
rest

3x15 AB Wheel Roll Outs

10 AM: 5.6 miles w/ 500ft of vert averaging 7:15 pace. Easy cruise from the Coalton Trailhead straight west up the hill to the start of the single track then back. First 2 miles were slow but then loosened up very nicely. Even hit a 5:15pace for about half a mile coming back down the hill just to blow out any carbon in the legs. Felt much better afterwards for sure.

Tuesday:  

6:30 AM:  39mins in the garage gym

Warmup: Rowing, Crossover, Mobility

3 Rounds
10 DB Bench Press @ 50
10 DB Bent over rows @ 50

3 Rounds
15 Goblet Squats w/ wedge @ 35
10 Barbell RDL @ 105

3 Rounds
10 DB Biceps Curls @ 25
10 DB Skull Crushers @ 25

3 Rounds
15 GHD Hip Extend
15 GHD Sit-Ups

3 PM: 8.2miles averaging 7:20pace.  Was going to go over and do this on on the dirty bizmark loop but looked like weather was heading over the hills towards me so did not want to waste time driving so went out the door. Another 14 loops in the open space next to the house. 737 to go.

-- 20mins in the hot tub right afterwards.

Wednesday:

7 AM:  48mins in the garage gym

Warmup: Rowing, Crossover, and mobility

DB Shoulder Press
3x10 @ 40

3 Rounds
10 DB Laterial Raise @ 25
10 DB Front Raise @ 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 Plank Knees to Elbows

3 Rounds
10/10 Single leg split squat
10 DB seated good mornings

3 Rounds
10/10 single leg RDL @ 25
10 Jefferson Curls @ 45

10 AM:  8.75miles averaging 6:50pace. Done between meetings again this morning out the door and loops around the open space for another 15 laps. Did 6x30sec strides in the middle with 2min steady pace between each one. I actually really love this workout for some weird reason, combo of some faster running and easy running is a great combo and easy to recover from.

-- 20mins in the hot tub this afternoon

Thursday:  

  -NOTE:  Weight check in: 173lbs at 8% body fat.  Last weigh in was 2-3 weeks ago.  No changes what so ever.  Got about 3-5lbs I need to lose before Western, time to start tightening the belt some.

7 AM:  9.1miles w/ 2200ft of vert averaging 10min pace.  Easy lap of Santias and Anemone trails. Rained overnight so rocks were a little slick in the prototype shoes but super tacking coming down Lions Lair. These shoes are awesome on the buttery smooth downhill trails which is what Western States will be. Legs don't even feel like I ran downhill today, usually there is a little bit of ache or at least tired quads.

--  Can finally share the new graphic that Death March Running Company is doing for my crew and me for Western States!!!  They posted it today on Instagram.  If you know you know about why the graphic is what it is.... So good!!!  If you want one let me know. 

@coendurancejunkie is headed to the Big Dance this summer - his first Western States 100 - and there’s no way we were letting him toe that line without something legendary on his crew’s backs.

With a goldmine of dirt-stained, pain-faced photos of him mid-stream, courtesy of his longtime pace pal @runwithdon , we crafted a “stream-crossing” tee worthy of the carnage.

Here’s to the man who can hydrate, dehydrate, suffer and repeat better than anyone we know! Go get that buckle, brother!

Friday:

7 AM:  8.5 miles averaging 7:15pace.  Cruise around the open space by the house with the first 3 miles with Venus before hitting the road to Fruita later this morning. Paula starts the 18 Hours of Fruita MTB at midnight tonight. Going to be a fun weekend in the desert!

--20mins in the hot tub right afterwards.

-- Headed off to Fruita for the weekend.  Paula is doing the 18 Hours of Fruita Mountain Bike starting at mid-night tonight.  We had to take the truck and set up camp because the van was still in the shop.  They did not get it done in time today.

Saturday: 

Nothing today as I was crewing Paula all night and most of today until she was done.  I feel like shit all day today too, coming down with a huge head cold, hopefully it is not Covid.  Anyways headed back home this afternoon due to how bad I was feeling.  The plan was to stay there and do my long run on Sunday in the desert but neither one of us wanted to sleep in the tent tonight.  The van has spoiled us.

Sunday:  

Skipped everything today.... was basically in bed all day today with body and head aches.  Prob a good thing we came home yesterday.  Would have really felt like shit if I would have done another night of little to no sleep camping.  

Also was told on Friday that I will no longer be a remote employee and will be reporting back to the office on May 12th.  That is where all the stress is coming from.  This is going to be a complete lifestyle change for both of us.  We are both struggling with it, and not sure how this is going to pan out.

Total Weekly Numbers

Shit week all the way around and just going to leave it at that.  Started out great until it wasn't.  I am actually pondering goals for Western now with all the changes happening.  Western might just be the end of it, we will see.