Dec 25th- Dec 31st

“Unlike an external enemy, the inner enemy cannot regroup and launch a comeback once it has been destroyed from within.” - Dalai Lama

Monday:   

11 AM: 6.3 miles s/ 1200ft of vert averaging 10min miles. Easy loops over on Gashawk and Spring Brook.  Just super chill due to being icy and achillies.  NO PAIN!!!  First run in a while that things felt somewhat normal, little bit of pinching the first mile but that went away as it warmed up.  Maybe turning a corner?  Awesome morning out the hills.

MERRY CHRISTMAS!!!!

Drove across the HWY to Marshall Mesa where I knew Paula and her best friend Erica where running with the dogs.  This is what I found.  LOL!!!  Guess they were trying to win a contest for a free race entry from Yeti Racing.  The photo of them jumping was the entry.  HAAA...

Tuesday:  

10 AM:  5.6 miles w/ 1300ft of vert averaging 10min miles.  Easy cruise from the South Mesa trailhead to the base of Shadow Canyon and back. Icy so slow going, especially coming back downhill. Time to dig out the shoes with the built in screws under foot.

Wednesday:

10 AM:  6.25 miles w/ 1400ft of vert averaging 10:30min pace.  2 laps of Anemone loop in Boulder. Forgot how much I LOVE this loop, so runnable yet you can get in some vert as well. Took a bit to get going, could feel the last 2 days but the achilles is holding up well so that is a huge win.  Really focused on keeping everything easy this week so not to blow up the achillies again.

4 PM:  1 hour at the gym.

Warmup: Airbike, mobility and drills.

5x 3 mins RemReps: 34 reps | 8, 7, 7, 6, and 6
5 rounds, 3 mins each, of:
18 Burpee Over Bars
18 Wall Balls, 20 lbs
max rep Clean & Jerks, 50% 1RM | 95 lbs | 8, 7, 7, 6, and 6
Rest 1 min

--This one was ROUGH!!!!  

5:30 PM: 2.1 miles averaging 9min pace.  Easy out and back from Runners Roost to Davidson Mesa trailhead. Started with the group but bailed early so I could get the raffle setup before everyone got back. Got to give away 2 pairs of Speedland shoes and 2 race entries at Run Club.

Thursday:  

  -NOTE:  Weight check in:  Nope, starting in the new year.

9 AM:  1 hour at the gym

Warmup: Airbike, mobility and drills

Chipper: 13 mins 40 secs
45 Front Squats, 65 lbs
45 Pull-ups
30 Front Squats, 65 lbs
30 Chest-to-bar Pull-ups
15 Front Squats, 65 lbs
15 Burpee Chest-to-bar Pull-ups

then-

15 mins of core work that Dan (head coach at the gym) gave me to work on to get the back ready for next year. Hopefully between this and PT we will be good to go this summer.

2:30 PM:  7.8 miles w/ 1300ft of vert averaging 10min pace.  Easy loop from Bear Canyon Trailhead up to the Mesa trail then south to Blue Bell and back on the roads. Would have stayed on the trails back but was sort of sick of the ice. Super chill run with lots of photo stops.

4 PM: Walk 2.2 miles in 38mins.  Easy afternoon dog walk.  Stiff as hell from the zero to hero as far as adding mileage this week.  Achilles is holding up so far. 

Friday:

9 AM:  1 hour at the gym

Warmup: Rowing and mobility

FT: 7 mins 36 secs
120 Push-ups
Every 1 min (starting at 0:00) complete:
Row, 120 m

--then---

Core work from Dan to finish out the hour- planks and banded marches.

1:30 PM:  6.75 miles averaging 8 min pace.  Easy loop of the Costco loop. Achilles was not happy after this one for some reason, been good all week. Wondering if it is from pace since most of the week has been slower on icy trails.

3 PM: Walk 2 miles in 31 mins.  Easy dog walk after my jog to try and loosen the achilles.

Saturday: 

9 AM:  1:15 at the gym

Warmup: Airbike, mobility and drills

20 RFT: 31 mins 14 secs
20 rounds of:
Partner Wod
10 Assault Bike Calories
10 Box Step-ups, 24 in
Devil Press, 35% 1RM | 35 lbs
10-9-8-7-6-5-4-3-2-1

-- partner with Paula

--then a bunch of core work for 15mins after the WOD

1:30 PM:  Gravel bike 23 miles in 1:45.  Achilles was not happy today so Paula talked me into a gravel bike since I am skipping running today to rest the Achilles. We rode from Broomfield to Erie and back on the Coal Creek trail system.  I am soooo out of bike shape, legs were shot by the end of this but the weird part is that after the ride the Achilles no longer hurt and the limping went away. WTF?

Sunday:  

8:30 AM:  10 miles w/ 1100ft of vert averaging 8:50pace.  Easy out and back on CR64 in Bailey with Don. Super chill for a last run of 2023. This is the same road I was doing tempos on this summer getting ready for Hardrock, I call it Mini Mags...  Of course we hit the Cut Throat Cafe in Bailey for breakfast right after the run like usual.  Go there and get the breakfast burrito, one of the best out there.

Total Weekly Numbers

Solid week overall considering the achilles issues I have been battling through.  Only missed a one run this week to let it rest.  Hoping that I am now on the backside of this issue and can get back at it, got a lot of work to do this month to get my base back to a decent level.

Mental Toughness Thoughts

"Keep wise people around you who have similar goals.  Iron sharpens iron." - L.C. Fowler

What does mental toughness look like in your training every day?

It looks like giving everything you have, regardless of the result.  Does easy mean easy and hard means hard?  Are you doing the intent of the workout?

It looks like being excited to work on weaknesses as much as (or more then) strengths.

It looks like not comparing your workouts to others.  Or who cares what Strava says.

It looks like holding yourself to the highest standards- even when you are alone.

It looks like putting your training above external factors like the weather or internal ones like your mood.

It looks like being proud every time you finish a workout, knowing you did everything you could do to get a little bit better.

And it looks like showing up again tomorrow, ready. 

LETS GO!!!!!!!!!!!!!!!

Dec 18th- Dec 24th

“Those who are not grateful soon begin to complain of everything.” - Thomas Merton

Monday:   

9 AM: 1 hour at the gym.

Warmup: Rowing, mobility and drills

Deadlift : 5-3-3-1-1-1 : 3990 lbs
Sets
5 Deadlifts | 245 lbs
3 Deadlifts | 275 lbs
3 Deadlifts | 315 lbs
1 Deadlift | 335 lbs
1 Deadlift | 345 lbs
1 Deadlift | 315 lbs

-then-

Interval - Row Calories : 10 x 30 secs / 30 secs : 132 reps
Tabata Row (calories)

Paula got herself a PR in the deadlift today hitting 195lbs.

Tuesday:  

9 AM:  1 hour at the gym

Warmup: Rowing, mobility and drills

Chipper: 13 mins 32 secs
25 Ski Ergs
75 Hang Power Cleans, 65 lbs
50 GHD Sit-ups
75 Push Press, 65 lbs
25 Ski Ergs

-Ski Erg instead of jump rope due to Achilles

-- On the way home from the gym Paula and I discovered a new French bakery called La Belle on HWY 287 in Broomfield.  Go there now....  so good.  Photos taken by GZ who went there right after we did, I did not have my phone to take photos when I was there.

-- Skipped the run again today to give the Achilles more time.  Getting really frustrated with it to be honest with you.

Wednesday:

9 AM:  1 hour at the gym.

Warmup: Airbike, mobility and drills

5 RFT: 16 mins 34 secs
5 rounds of:
Echo Bike, 600 m
15 R Arm Kettlebell Snatches, 35 lbs
15 L Arm Kettlebell Snatches, 35 lbs
15 Pull-ups

--- Airbike instead of running yet again... sigh....

Thursday:  

  -NOTE:  Weight check in:  Nope... start back up in the new year....

7 AM:  Skimo 4 miles w/ 1900ft of vert in 1:08.  Took the morning off work and got in the 1st ski of the year!! 2 laps at Eldora this morning. Starting slow and will start building back up. No issues with achillies like I thought there would be but the hip on my bad side (back injury side) was cramping a lot when turning coming down.  Got some work to do there to get the hips strong again.

10:30 AM:   1 hour at the gym.

Warmup: Airbike, mobility and drills

40-30-20-10: 15 mins 18 secs
40-30-20-10 reps of:
Push-up
Wall Ball, 20 lbs
Assault Bike Calorie

-then-

Elevated Goblet Squat :
Sets
10 Elevated Goblet Squats | 26 lbs
10 Elevated Goblet Squats | 26 lbs
10 Elevated Goblet Squats | 26 lbs
10 Elevated Goblet Squats | 26 lbs

Friday:

2:30 PM:  8.5 miles averaging 8:45pace.  Solstice Slog!!! This year we went from my house to 3 breweries and a distillery. Great time!! I think the days of 25-30miles and 7-8 breweries are long gone. This was about the perfect slog for all of our old asses. We're missing a few regulars who were missed, but good times were had.

Saturday: 

8 AM:  1 hour at the gym

Warmup: Airbike, mobility and drills

12 Days of Christmas WOD.. one of my favorites. Just like the song, do 1, then 2-1, then 3-2-1, ect... until done.

Chipper: 24 mins 45 secs
1 Wall Walk
2 Devil Press | 35 lbs
3 Pull-ups
4 Toes-to-bars
5 Dumbbell Push-ups | 35 lbs
6 Dumbbell Push Press | 35 lbs
7 Box Jumps, 24 in
8 Jumping Alternating Lunges
9 Goblet Squats | 53 lbs
10 Kettlebell Swings | 53 lbs
11 Burpees
12 oz of beer

6 PM: Walk 3.7 miles in 2 hours.  Walking tour of downtown Denver looking at all the lights with Paula and her friends. There is some cool shit down there to check out so get down there!  Actually put me in the Christmas mood which is rare for me.

Sunday:  

11 AM: 4.2 miles averaging 8:15pace.  Easy lap of Davidson and Harper to test out the achillies.  Did much better today... hopeful!

Spent the evening at the Bronco's game.  Paula's first time at the Bronco's stadium but she has been to quite a few NFL games, she has even been to 3 Superbowls, WTF..... anyways had a great time even though the outcome was less than ideal.  Awesome seats!

Total Weekly Numbers

Next to no running for the most part with the exception of the brewery run and a test run on Sunday.  Hopefully that will give the achillies the rest it needs to turn a corner.  Lots of time in the weight room instead changing any movements that would affect the achillies to keep it safe.  Hopefully will be back at it soon.

Dec 11th- Dec 17th

“Discipline is doing what you have to do, as well as you can, when it has to be done, and then doing it that way all the time.” - Bobby Knight, basketball coach (October 25, 1940 - November 1, 2023)

Monday:   

8 AM:  5.2 miles averaging 8min pace. Easy out and back on the Rock Creek trail by the gym. Just super chill today. I was expecting it to be more snow packed but it was completely clear.

9 AM: 1 hour at the gym.

Warmup: Airbike, mobility and drills

Front Squat : 8-4-4-1-1-1 : 2865 lbs
Sets
8 Front Squats | 135 lbs
4 Front Squats | 155 lbs
4 Front Squats | 155 lbs
1 Front Squat | 175 lbs
1 Front Squat | 185 lbs
1 Front Squat | 185 lbs

-then-

Every 2 mins for 10 mins:
Every 2 mins for 10 mins:
10 Assault Bike Calories
10 Front Squats, 40% 1RM | 75 lbs

--- Got this in the mail from JT today...  always love getting post cards.

Tuesday:  

7 AM:  8.2 miles averaging 7:35pace.  Done at Davidson Mesa. Easy warmup with 2 x 10mins at marathon/50K pace followed by a cooldown. I honestly did not know what pace to run these 10min sections at so my only goal was to keep the pace under 7 min pace which I did. The second one was rough the last 2 mins of the interval. Can tell I have lots of work to do this winter to get some speed and fitness back.

2 PM:  1:10 hour lifting and doing PT work in the garage gym.

Bench Press :
Sets
10 Bench Press | 125 lbs
10 Bench Press | 125 lbs
10 Bench Press | 125 lbs
10 Bench Press | 130 lbs
10 Bench Press | 130 lbs

Bent Over Barbell Row :
Sets
10 Bent Over Barbell Rows | 100 lbs
10 Bent Over Barbell Rows | 100 lbs
10 Bent Over Barbell Rows | 105 lbs
10 Bent Over Barbell Rows | 105 lbs
10 Bent Over Barbell Rows | 105 lbs

Seated Dumbbell Shoulder Press
Sets
10 Seated Db Shoulder Press | 30 lbs
10 Seated Db Shoulder Press | 30 lbs
10 Seated Db Shoulder Press | 30 lbs
10 Seated Db Shoulder Press | 30 lbs

Dumbbell Fly 12-12-12-12 :
Sets
12 Dumbbell Flies | 30 lbs
12 Dumbbell Flies | 30 lbs
12 Dumbbell Flies | 30 lbs
12 Dumbbell Flies | 30 lbs

Dumbbell Pull Over
Sets
12 Dumbbell Pull Overs | 35 lbs
12 Dumbbell Pull Overs | 40 lbs
12 Dumbbell Pull Overs | 40 lbs
12 Dumbbell Pull Overs | 40 lbs

Alternating Dumbbell Hammer Curl :
Sets
10 Alternating Dumbbell Hammer Curls | 30 lbs
10 Alternating Dumbbell Hammer Curls | 30 lbs
10 Alternating Dumbbell Hammer Curls | 30 lbs

Bb Skull Crusher 10-10-10-10 :
Sets
10 Bb Skull Crushers | 57 lbs
10 Bb Skull Crushers | 62 lbs
10 Bb Skull Crushers | 62 lbs
10 Bb Skull Crushers | 62 lbs

Alternating Banded Dead Bugs :
Sets
Alternating Banded Dead Bug | 10 reps
Alternating Banded Dead Bug | 10 reps
Alternating Banded Dead Bug | 10 reps
Alternating Banded Dead Bug | 10 reps

Plank Hold :
Sets : rest 30 secs
Plank Hold, 1 min
Plank Hold, 1 min
Plank Hold, 1 min

Wednesday:

9 AM:  1 hour at the gym.  This one sucked, but that is why we do it.

Warmup: Rowing and mobility

AMReps 6 mins (2,4,6,...): 102 reps | 12's + 18 reps
AMReps in 6 mins:
2 Row Calories
2 Box Jump Overs, 24 in
4 Row Calories
4 Box Jump Overs, 24 in
6 Row Calories
6 Box Jump Overs, 24 in
8 Row Calories
8 Box Jump Overs, 24 in
10 Row Calories
10 Box Jump Overs, 24 in
12 Row Calories
12 Box Jump Overs, 24 in
14 Row Calories
4 Box Jump Overs, 24 in

-4min rest, then

AMReps 6 mins (2,4,6,...): 102 reps | 12's + 18 reps
AMReps in 6 mins:
2 Row Calories
2 Burpees
4 Row Calories
4 Burpees
6 Row Calories
6 Burpees
8 Row Calories
8 Burpees
10 Row Calories
10 Burpees
12 Row Calories
12 Burpees
14 Row Calories
4 Burpees

-4min rest, then

AMReps 6 mins (2,4,6,...): 74 reps | 10's + 14 reps
AMReps in 6 mins:
2 Row Calories
2 Burpee Box Jump Overs, 24 in
4 Row Calories
4 Burpee Box Jump Overs, 24 in
6 Row Calories
6 Burpee Box Jump Overs, 24 in
8 Row Calories
8 Burpee Box Jump Overs, 24 in
10 Row Calories
10 Burpee Box Jump Overs, 24 in
12 Row Calories
2 Burpee Box Jump Overs, 24 in

2:30 PM:  6 miles averaging 8:25pace.  Easy cruise around the hood by the house. Picked up the dog the last 1.5 miles to get her out for a bit as well. Legs were shit today and felt like I was plodding the whole time.

-- Got this large shipment from OUTOPIA with about $1000 worth of clothing to test out.  They are an Asia brand that is in the process of expanding to the US and wanted people to test out the clothing so they could make tweaks to anything before going live.  There is no US website yet but hopefully soon.  Everything is made of Merino Wool which I LOVE and wear all the time.  Hell, even the 2 hoodies I wear from Ten Thousand most days around the house are Merino Wool along with about half of my running and outdoor gear.  All of my socks are as well.  Anyways, so far I am loving the brand.  They remind me a lot of running version of Lululemon, just some good stuff.  We will see how it holds up over the next few months.  Oh and they did include a few women tops which Paula was excited about.

Thursday:  

  -NOTE:  Weight check in:  NOPE

7:30 AM:  7.5 miles averaging 8 min pace.  Easy mileage over at Davidson Mesa today adding to my lap count. Thinking that I could get close to 1000 laps by the end of 2025, according to Strava I am at 746 in the CW direction, lots more if I count both directions.  Legs are still shit today but better than yesterday.

Noon: 1 hour at the gym

Warmup: Airbike, mobility and drills

5 RFT: : 13 mins 2 secs | Rx'd
5 rounds of:
Echo Bike 1200m
10 Thrusters, 50% 1RM | 80 lbs

-- this one was fucking rough today.  

Friday:

--All the GNAR races opened up today for registration.  Got in the Quadrock 25 miler for my May longer race.  Donnie is going to sign up for the 50 miler I believe.  I don't like doing races that long when training for a 100, I think it takes to long to recover from and you lose to much training time but that is just my 2 cents for whatever it is worth.

9 AM:  1 hour at the gym

Warmup: Skierg, mobility and drills.

10 RFT: 15 mins 24 secs
10 rounds of:
1 Rope Climb
3 Deadlifts, 70% 1RM | 230 lbs
10 Push-ups
6 Ski Ergs

--Subbed Skierg for jump rope due to Achilles bothering me for the past few days.

--Did not run today as planned to give my achilles a rest day with the hope that a day or two off it will be fine.  I have been pushing through it with the hope it will go away and it is not.  I am limping around which is not good.  Getting old sucks.  Did spend 5 mins this morning and 5 mins this afternoon putting it in the cold plunge which helped A LOT... 

Saturday: 

9 AM:  1 hour at the gym

Warmup: Rowing, mobility and drills

2 RFT: Partner  22 mins 35 secs 

2 rounds of:

Partner Wod

80 Toes-to-bars

100 Dumbbell Snatches, 45 lbs

120 Wall Balls, 20 lbs

Switch Every, 30 secs

-- bailed on running Bear Peak with Donnie after the gym due to wanting to give my achilles one more day of rest.  Plan on joining him tomorrow for some of his birthday run.  Not limping today but thought one more day would do it good.

Sunday:  

9 AM: 14.5 miles averaging 8:35 pace.  Joined in for the first half of Donnie's birthday run around a McKay Lake which is a 1.6 mile loop. He ran 48K for his 48th birthday or just over 29 miles. I had plans to go longer than this but after the first hour the achillies started bothering me again so I cut it to what I had originally planned and stopped at 2 hours. Good group of guys through out the run that came and went during the run.  Great catching up with everyone!  Hung out until they got done to celebrate at the end with his birthday cake. What a great day out there today.

Total Weekly Numbers

Had a much bigger week planned as far as running mileage was concerned but the achilles on the left side had other plans.  Started to bother me after Tuesday's jog and have been dealing with it since.  Took Friday and Saturday off running so that maybe I would have a chance to join Donnie on Sunday and that worked until it didn't.  Hopefully this goes away soon.

Dec 4th- Dec 10th

“The real glory is being knocked to your knees and then coming back. That’s real glory. That’s the essence of it.” - Vince Lombardi

Monday:   

9 AM:  1 hour at the gym

Warmup: Airbike, mobility and drills

Shoulder Press 5-3-3-1-1-1 : 1745 lbs
Sets
5 Shoulder Press | 115 lbs
3 Shoulder Press | 125 lbs
3 Shoulder Press | 130 lbs
1 Shoulder Press | 135 lbs
1 Shoulder Press | 135 lbs
1 Shoulder Press | 135 lbs

-then-

2 RF-ME: 273 reps
2 rounds of:
max rep Rope Climbs, 3 mins | and
max rep Assault Bike Calories, 2 mins | and
max rep Push Press, 1 min | 95 lbs | and

2 PM:  4 miles averaging 8:15pace.  Easy dog jog from the house through the open space with a loop of the hood. Venus was ready to run today, had to really hold her back.

-- Signed up for Salida Marathon today as a good training day in the build up to Hardrock.  Will be throwing in a few more trail marathons and 50Ks as training runs.  Thinking about 1 per month in the build up.  I do keep a current list of upcoming events on the side of this page if interested.

Tuesday:  

9 AM:  8.1 miles averaging 7:40pace.  2 loops of Davidson Mesa plus a some extra. Started out super chill and progressed a little bit through out the run but did try to keep my HR under 140. Did go over the last mile or so into the 140-145 range which is fine. Felt great today!!! Excited about that.  

Went straight to the office afterwards.  Today and tomorrow are one of the few days I have to be in the office due to people visiting from corporate.  Can't complain since it is only about 5-10 days a year I have to go in.

4 PM:  1 hour at the gym

Warmup: Rowing, mobility and drills

3 RFT: 7 mins 54 secs
3 rounds of:
30 GHD Sit-ups
15 Deadlifts, 205 lbs

--- On the way home from the gym, I came across a bunch of cars pulled over with one car in the middle of the road with people trying to look or get something under the car.  As I passed, one of the cars pulled over was Paula and she was under the car in the middle of the road so I pulled over to see what happened.  I discovered that this puppy below was under the car and was hit by another car and would not come out.  As traffic was pilling up on 120th just north of Dillion Road in both directions I took over traffic control while Paula and some other people worked on getting the dog out from under the car, it took about 30 mins or so.  I stayed with the dog until the cops arrived about an hour later when one of them recognized the dog from a missing dog Facebook post and got a hold of the owners.  They arrived about 30 mins later to pick up Benji (his name).  Benji was a damn lucky dog tonight to have people looking over him, that could have been so much worse.  He was only 8 months old according to his owners, I of course told them to get him a damn collar with their phone number on it.

Wednesday:

8 AM:  6.25 miles w/ 1100ft of vert averaging 9:45 pace.  Easy cruise from the Fowler trailead to the top of Rattlesnake Gulch. Little icy on some small sections where I was walking so not to take a fall. My hill running is shit right now with all the flat running I have been doing. Need to get up a hill like this 1 to 2 times a week going forward.  Kept the HR under 140 for most of it even if that meant having to walk uphill to get it back down.

2 PM:  1 hour at the gym just lifting during open gym hours.

Warmup: Airbike and mobility

Back Squat : 10-8-6-4-2 :
Sets
10 Back Squats | 115 lbs
8 Back Squats | 135 lbs
6 Back Squats | 155 lbs
4 Back Squats | 175 lbs
2 Back Squats | 185 lbs

Elevated Goblet Squat :
Sets
10 Elevated Goblet Squats | 26 lbs
10 Elevated Goblet Squats | 26 lbs
10 Elevated Goblet Squats | 26 lbs
10 Elevated Goblet Squats | 26 lbs

Barbell Calf Raise :
Sets
12 Barbell Calf Raises | 135 lbs
12 Barbell Calf Raises | 135 lbs
12 Barbell Calf Raises | 135 lbs
12 Barbell Calf Raises | 135 lbs
12 Barbell Calf Raises | 135 lbs

Bulgarian Split Squat :
Sets
10 Bulgarian Split Squats | 0 lbs
10 Bulgarian Split Squats | 0 lbs
10 Bulgarian Split Squats | 0 lbs

Reverse Hyper :
Sets
12 Reverse Hypers | 90 lbs
12 Reverse Hypers | 90 lbs
12 Reverse Hypers | 90 lbs

Plank Hold : 3x 60 secs, rest 30 secs
Sets : rest 30 secs
Plank Hold, 1 min
Plank Hold, 1 min
Plank Hold, 1 min

Thursday:  

  -NOTE:  Weight check in:  Nope... scale scares me now.

8 AM:  7.4 miles averaging 8min pace.  2 easy laps of Davidson Mesa and one lap of Harper. Super chill jog today just putting in the miles. Legs are shit today from lifting legs yesterday, hopefully it passes tomorrow.  

--Spent 30mins in the Air Boots between the run and Crossfit.

10 AM: 1 hour at the gym

Warmup: Rowing, mobility and drills

FT: 18 mins 44 secs
Row, 1000 m
-- then --
5 rounds of:
21 Kettlebell Swings, 53 lbs
12 Pull-ups
-- then --
Row, 1000 m

Friday:

10 AM:  1 hour at the gym

Warmup: Airbike, mobility and drills

AMRAP 18 mins: 250 reps
18:00 AMRAP:
10 Hang Power Snatches, 50% 1RM | 75 lbs
10 Wall Balls, 20 lbs
10 Knees-to-elbows

3 PM:  Was planning on getting out this afternoon for 30-45 mins but just did not happen.  Guess that is called the off season.  Did stop at Voodoo Doughnut to get this gem for one of Paula's friends.  It is called Cock & Balls and the balls part is filled with cream.  You can pay an extra $1 to have it personalized like I did for Hanukkah.  HAAAA!!!

Saturday: 

9 AM:  7.5 miles w/ 1200ft of vert in 1:24.  Easy loop of North Table Mountain with Darian this morning. Slogging through about 6-8 inches of fresh powder so it was slowwwwww going which was fine by me. Going uphill in the powder really wrecked my lower back. Seems to be bothering me again, been feeling it most of the week.

Sunday:  

9 AM: 5.4 miles averaging 8:24pace.  Easy lap of my Costco loop in Superior. Did not feel like slogging through snow again this morning so hit the dirt roads behind Costco. Been a bit since I have been over here.

Total Weekly Numbers

Not a bad week coming back from Covid.  Time to start building the mileage again while trying not to blow up my back.  Hopefully will get back to over 50 miles this week.  Right now my back is tight and has a numb feeling on the left side (injury side), need to manage this and plan on going back to PT this Monday afternoon to get it dry needled which always seems to help a lot.

Nov 27th- Dec 3rd

“It's not stress that kills us, it is our reaction to it.” - Hans Selye

Monday:   

Feeling much better today when I woke up so took a Covid test this morning.  Finally what I wanted to see.  Now it is time to rebuild again, going to take it easy this week for the lungs are a little smashed from this round of Covid.  I had a lot of problems breathing last Thursday and Paula almost took me to the ER but talked her out of it.  Wednesday through Friday it was like I was breathing through a straw.

2:30 PM: Walked 2.6 miles in 42mins.  Easy afternoon dog walk.  Feels good to start moving again verses being stuck in bed or on the couch.  Going to take it easy this week to get the lungs back.

3:30 PM: 51 mins lifting in the garage.  Right after walk- Light weight today… coming back from running a 100 and a week of having Covid

Back Squat : 10-8-6-4-2 :
Sets
10 Back Squats | 95 lbs
8 Back Squats | 115 lbs
6 Back Squats | 135 lbs
4 Back Squats | 155 lbs
2 Back Squats | 165 lbs

GHD Hip Extensions : 3x15
Sets
15 GHD Hip Extensions
15 GHD Hip Extensions
15 GHD Hip Extensions

Barbell Calf Raise
Sets
12 Barbell Calf Raises | 95 lbs
12 Barbell Calf Raises | 115 lbs
12 Barbell Calf Raises | 115 lbs
12 Barbell Calf Raises | 115 lbs
12 Barbell Calf Raises | 115 lbs

Side Bends : 5x15
Sets
15 Side Bends
15 Side Bends
15 Side Bends
15 Side Bends
15 Side Bends

L Sit : 6x 20 secs
Sets
L Sit, 20 secs
L Sit, 20 secs
L Sit, 20 secs
L Sit, 20 secs
L Sit, 20 secs
L Sit, 20 secs

Plank Hold : 3x 60 secs, rest 30 secs
Sets : rest 30 secs
Plank Hold, 1 min
Plank Hold, 1 min
Plank Hold, 1 min

Tuesday:  

10:30 AM:  5.7 miles averaging 8:45pace.  Easy cruise from the house on Quail over into the dog park and back. First run since the 100 and catching Covid last week. Legs and lungs are shit. Heart rate was about 15-20 beats higher than it should have been. Guess the rebuild has started. All easy pace/effort of course.

3:30 PM: 1 hour in the garage gym

Bench Press :
Sets
10 Bench Press | 125 lbs
10 Bench Press | 125 lbs
10 Bench Press | 125 lbs
10 Bench Press | 125 lbs
10 Bench Press | 125 lbs

Dumbbell Fly
Sets
12 Dumbbell Flies | 25 lbs
12 Dumbbell Flies | 25 lbs
12 Dumbbell Flies | 25 lbs
12 Dumbbell Flies | 25 lbs

Bent Over Barbell Row
Sets
10 Bent Over Barbell Rows | 95 lbs
10 Bent Over Barbell Rows | 100 lbs
10 Bent Over Barbell Rows | 100 lbs
10 Bent Over Barbell Rows | 100 lbs
10 Bent Over Barbell Rows | 105 lbs

Dumbbell Pull Over
Sets
12 Dumbbell Pull Overs | 35 lbs
12 Dumbbell Pull Overs | 35 lbs
12 Dumbbell Pull Overs | 35 lbs
12 Dumbbell Pull Overs | 35 lbs

Alternating Dumbbell Hammer Curl
Sets
10 Alternating Dumbbell Hammer Curls | 25 lbs
10 Alternating Dumbbell Hammer Curls | 25 lbs
10 Alternating Dumbbell Hammer Curls | 25 lbs

Bb Skull Crusher
Sets
10 Bb Skull Crushers | 57 lbs
10 Bb Skull Crushers | 57 lbs
10 Bb Skull Crushers | 57 lbs
10 Bb Skull Crushers | 57 lbs

Wednesday:

2 PM:  7 miles averaging 8:10 pace.  Easy out and back on the Rock Creek trail by the gym. Super chill and did try to hit up all the small hills along the way. Felt I was going slower than I thought I was and HR was better than yesterday so progress

4 PM:  1 hour at the gym.

Warmup: Airbike, mobility and drills

10 RFT: 21 mins 4 secs
10 rounds of:
Assault Bike, 300 m
10 Pull-ups
Assault Bike, 300 m
10 Push-ups
Rest 30 secs

--dry heaving afterwards, went to hard considering coming back from Covid.

Was totally smashed when I got home and could barely think straight... went way to hard today and now paying the price.

Thursday:  

  -NOTE:  Weight check in:  Forgot to check the weight today.  Need to get back on track after being out for the past week or so.

7 AM:  1 hour at the gym

Warmup: Rowing, mobility and drills

7x 1:30 RemReps: 108 reps
7 rounds, 1:30 each, of:
9 Deadlifts | 85 lbs
6 Front Squats | 85 lbs
3 Push Jerks, 60% 1RM | 85 lbs
max rep Row Calories | 14, 14, 15, 15, 16, 16, and 18
Rest 1:30

3 PM:  6 miles averaging 8:20 pace.  Easy dog jog around the open space and on roads around the house. Super chill with Venus letting her set the pace. Cool enough out this afternoon at 38 degrees that she was able to go the whole time.

Friday:

7 AM:  1 hour at the gym

Warmup: Rowing, mobility and drills

10-9-8-7-6-5-4-3-2-1: 11 mins 20 secs
10-9-8-7-6-5-4-3-2-1 reps of:
Power Snatch, 60% 1RM | 75 lbs
Burpee Box Jump Over, 24 in

2 PM:  3.6 miles averaging 8:35 pace.  Easy afternoon shakeout jog running loops at the open space next to the house.  Everything is super heavy this afternoon, especially the legs.

Saturday: 

7 AM:  Colder Boulder 5K in 19:16...  Colder Boulder 5K -  Better than I expected, did not even warmup due to weather and wind.  Did not think that I could break 20 but guess I was incorrect.  Never went over the red line at all which was the goal today since I just tested neg for Covid 4-5 days earlier.  Lungs are still not all there 100% yet.  Colder Boulder lived up to its name as well today, 30 degrees with 20-30mph winds as well.  

9 AM: 1 hour at the gym

Warmup: Airbike, mobility and drills

AMReps 25 mins (2,4,6,...): Wall Balls, Kettlebell Swings, and Toes-to-bars : 360 reps
AMReps in 25 mins:
As many reps as possible in 25 mins of:
2 Wall Balls, 20/14 lbs
2 Kettlebell Swings, 53/35 lbs
2 Toes-to-bars
4 Wall Balls, 20/14 lbs
4 Kettlebell Swings, 53/35 lbs
4 Toes-to-bars
6 Wall Balls, 20/14 lbs
6 Kettlebell Swings, 53/35 lbs
6 Toes-to-bars
...
Continue adding 2 reps each round to each movement until time expires.

--- So ran the 5K this morning directly going to the gym afterwards all in an attempt NOT to be in front of the screens following the Western States or Hardrock lotteries this morning.  It seems when I do not watch the lotteries my name gets chosen.  Yep, happened again for the 3rd year in a row.  Heading back to Hardrock in 2024.  Giddy Up!!!!  Already have the house rented and the pacers lined up.  Still need to figure who is doing what section but that will come with time as I chat through it all with them.  Donnie who is either pacing me or I am pacing him got in as well.  So we have a little race within the race between friends that will be going down.  

To celebrate Paula finally testing neg for Covid this morning, yes I gave it to her, and me getting into Hardrock we went down to Golden this evening to have a nice dinner and see GZ play.  Been too long since we have seen them play and of course I drank to much yet again.

Sunday:  

9 AM: 6 miles w/ 500ft of vert averaging 8:40pace.  Easy jog on the Dirty Biz loop in Superior while Paula was doing the Stocking Run 5K with her friends. Super icy out there this morning. There was a fresh dusting of snow but under it was a lot of ice. Slow going today.

Spent the rest of the day watching the Broncos lose and other NFL games.  Damn it....

Total Weekly Numbers

Not a bad week getting back to it somewhat slowly as I finally don't have Covid anymore.  Basically most of the activities this week were more challenging than they should have been and really over did it on Tuesday which knocked me back some the rest of the week.  Another build week this week and hopefully things will get back to feeling somewhat normal again.  

Now that we know Hardrock will be the focus again for the 3rd year in a row it is time to lay out the rest of the calendar for 2024.  On the waitlist for a bunch of 100s which of course I will reject due to being to close to Hardrock.  Since 2023 was the first year that I have done more than one 100 run in a calendar year doing 2 of them, I am thinking I want to do 2-3 of them in 2024.  We will see what Paula and I come up with this month.