August 4th- August 10th

"Self-esteem comes from what you think of you, not what other people think of you." - Gloria Gayor

Monday:   

6 AM:  7.5miles w/ 400ft of vert averaging 8min pace.  Easy mid-morning jog from work. HR strap was being wonky the first 4ish miles then it started reading correctly. Legs are tired from the weekend but they do feel better after the run then they did before. Ready for another solid week!

4 PM: 40mins in the garage gym.

Warmup: Airbike, Crossover, Mobility

Seated DB Shoulder Press
3x10 w/ 40lbs

3 Rounds
10 DB Lateral Raises w/ 20lbs
10 DB Front Raises w/ 15lbs

3 Rounds
30sec Plate upright rows
30sec Plate steering wheels

3 Rounds
20 Single leg v-ups
20 Bicycles
20 Ball Russian Twist 10lbs
20 High Plank knee to elbow

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

Tuesday:  

6 AM:  9.6miles averaging 7:20pace. Easy 3 laps of Davidson Mesa with a few strides thrown in after the first lap as I felt like doing them. Legs feel so much better than they have the past 3 days only for me to make them sore again tomorrow.

-- Was stuck at work much later today than normal in an all day meeting and did not get home until after 5pm.  Bailed on lifting and instead started making dinner so that it was ready when Paula got home from her run instead.  

Wednesday:

6 AM:  13.6 miles averaging 6:55pace.  Done over at Davidson Mesa again this morning before work. Warmup followed by 3x15mins at 6:30pace or faster w/ 5min jog recoveries between followed by a cooldown. Felt slow but the paces where right on usually hovering around the 6:15-6:20 pace. Last 5 mins of the third interval the HR got higher than all the other intervals at a little bit of a slower pace than the others, guessing cardiac drift was starting to happen.  

4 PM:  50mins in the Garage gym

Warmup: Airbike, Crossover, and mobility

Bench Press : 5-5-3-3-3-1-1-1-1 : 3500 lbs
Sets
5 Bench Press | 135 lbs
5 Bench Press | 145 lbs
3 Bench Press | 150 lbs
3 Bench Press | 155 lbs
3 Bench Press | 160 lbs
1 Bench Press | 165 lbs
1 Bench Press | 175 lbs
1 Bench Press | 180 lbs
1 Bench Press | 185 lbs


"Tabata" - 8 x 20 secs / 10 secs : 272 reps | 62 + 55 + 95 + 60
Tabata GHD Sit-up
Tabata Echo Bike Calorie
Tabata GHD Hip Extension
Tabata Echo Bike Calorie

--Went out to dinner this evening with a bunch of friends at Acreage to celebrate Arturo's 74th birthday.  Happy Birthday buddy!!!

Thursday:  

6 AM:  8.4 miles w/ 600ft of vert averaging 7:50pace.  Easy out and backs from the Coalton Trailhead on the Dirty Biz trails. Switched the with Friday's run because I was pressed for time this morning before work. Still was a little late for work, priorities, lol... Figured they were both at an easy effort so should not be an issue. I usually work "remote" on Fridays so a little easier to be out there longer and have time to drive to the Boulder hills tomorrow for the 1.5-2 hours easy run.

Friday:

  -NOTE:  Weight check in:  173.4 lbs @ 8.2% bodyfat.... up a pound but think it is mostly water since I have upped my carb intake as the miles increase.  I say that because bodyfat went down a little bit.

6 AM:  9 miles w/ 2200ft of vert averaging 10:30pace.  Mount Sanitas and Anemone trails at an easy effort, well as easy as can be going up that steep ridge. Super chill especially on the downhills though. Great morning out there!

--  Got a surprise in the mail today as well... Thanks JT!  If you haven't been to the Mint Bar in Wy then you haven't lived yet.  Last time I was there when Donnie ran Bighorn 100 about 4 years ago we almost got into a fight.  Good times!

Saturday: 

6 AM:  10.75 miles w/ 1300ft of vert averaging 8min pace.  Switched Saturday and Sunday. The raffle and post run stuff at Dirt Circus took 1.5 hours and I stiffened up so just decided to switch them instead of running more today. Did win $250 gift card to Smartwool so that was cool! Super chill today and feeling good.

Sunday:  

7 AM:  23 miles w/ 700ft of vert averaging 7:20pace.  Mile and half or so before joining the Boulder Track Club for 14 miles at a faster clip then a few more afterwards. Tired on this run but did okay but was pretty wiped, actually cut the run short by an hour due to my right foot and hip starting to bother me. Did not think it was worth pushing through.  If I would have pushed through it I would have been around 30 miles on the day.

11 AM: Walk 2 miles with the dog.. much needed, helped loosen me up some.

Total Weekly Numbers

Solid week this week on the running front.  Did cut weights back a little bit due to energy and not to over do it but that did not seem to help.  After Sunday's run I am starting to deal with some plantar fasciitis in my right foot, my right groin also is bother me along with my left calf locking up now and again.  Falling apart a little bit over here but it is my biggest week in about 8-9 weeks and my second week in a row over 70 so I guess I should not be surprised.  Hopefully a few easy days will get rid of these niggles and we are back on track for the running camp this coming weekend in Granby.