Run/hike

1400

run/hike 2:20:07 up South Boulder Peak via Towhee and Shadow Canyon, came back down Mesa trail

distance - 7.52 miles
terrain - straight up, very rocky and technical, difficult to run
vert - around 3,000 ft gain

• Notes: Well I didn't do the run I had planned up at elevation, but I got in some serious climbing today. First time taking shadow canyon all the way up, and its pretty brutal. Ran the first 2ish miles from the trailhead and then it was no longer an option due to the grade and the terrain. View from the top was unbelievable though, wish I had brought a camera. 
• Body: Legs held up pretty well, although my descents were starting to get sloppy cause my quads were burning out a little bit. Might be a little sore tomorrow. 

DL, hills

1100

Deadlift, moderate sumo
5 x 225#, 255#, 275#, 285#

3x
12 DB swings, 50#
max pullups

2x
25 situps
25 leg levers
25 flutter kicks

hills @ wonderland
6 x uphill, jog down recover
0:46, 0:40, 0:38, 0:33, 0:42, 0:45

• Notes: Should have gone for 290# on the DL, but the last set was pretty tough. Form felt good though, squeezing it off the ground. Hills went really well, crushed my last fastest time by 3 seconds and then did 2 cooldown ascents.
• Body: Lower back has been a little achy but its feeling better already. No soreness to speak of.
• Tomorrow: Getting a long run in at elevation.

BS, Pr, assistance

0930

Back squat
3 x 185#, 195#, 205#, 210#
3 x 3 x 190#

Press
5 x 95#, 105#, 115#

2 sets fast, couple minutes rest in between
40 DB push press, 35#
15 box jumps, waist height

1 set of knees to elbows

• Notes: Squats felt pretty strong, I was grinding them out at 210# so figured that was a good place to stop. Last press at 115 was a little ugly, but got it up there. Still no tall box in the gym, so box jumps have been thrown off a little recently.
• Body: Good. Calves still sore and a little tightness here and there in my hips but overall solid. 
• General: Resting tomorrow. Planning on deadlifting and doing some hills on saturday and then getting in a nice long run up at altitude on sunday. 

Track intervals, hollow rocks

0930

Short intervals @ track
3 x (100m, 200m, 400m)

double recovery after each (1:2)
aimed for 85-90% intensity - averaging 0:14, 0:35, 1:14

jogged a few laps barefoot on the turf

hollow rocks
2 x 30

• Notes: Short and intense today. Didn't go in with a set pace in mind, just wanted to go by feel and push it. 
• Body: Calves, glutes, neck/shoulders sore. Good amount of sleep and good eating lately has me feeling really solid.

CJ, WCU, jumps

0930

Clean and jerk
2 x 133#, 138#, 143#, 148#
2 x 3 x 133#

Weighted chinups
5 x 25#, 35#, 50#, 60#

Single leg box jumps
Medium box + 3 plates

2x
50 calf raises
super frog stretch, L/R

• Notes: Pretty good day, I got some doubles in at what I was clean and jerking singles at a week or so ago and they felt pretty good. Finally have a solid setup that works well for me. First time pushing weight on the chinups and it felt good. I can tell I favor my right shoulder though instinctively. They took out the tall box from the gym so had to do single leg jumps.
• Body: Got really sore midday yesterday...glutes and hip flexors mostly. Also have a decent amount of shoulder and chest soreness. 

BxS, BP, assistance

1000

Box squat
1 x 210#, 215#, 220#, 225#, 230# (pr)

Bench press from 2 plates
5 x 135#, 155#, 165#, 175#
3 x 5 x 155#

2x
15 bar dips
7 box pistols, L/R

3 minute plank circuit

• Notes: 10# pr on the box squat from this depth. Felt pretty strong overall; I think I need to focus on keeping knees out more and not rocking back as much when the weight gets heavy. Didn't go too crazy with the assistance work since we will be doing a lot of sprinting today.
• Body: Great, no soreness. It's really good to know that I can knock out a steep 8 mile run and then be able to squat heavy with no soreness the next day. Body is definitely adapting to what I have been doing recently.

Long run

1200

Run/hike 1:33:30 up from South Mesa Trailhead, Mesa to Bear Canyon
Terrain - dry, rocky, very steep
Distance - 8.37 miles

3 x L-pullups

• Notes: Great run today in some beautiful weather. Taking mesa from the south is much hillier than my normal route, first 2 miles is straight up but then it starts rolling as usual. Didn't get too far up Bear, I just wanted to check it out since I have never been up that way. Much more hiking oriented. 
• Body: Everything felt perfect today. Little hamstring and upper body soreness, but I should be fine for tomorrow.
• General: Adding a new challenge to my list - running the entire Mesa trail, south to north end and back. Should be around a 12-13 miler, but the elevation change would make it a great training run for Leadville. Putting the walking lunge challenge on the backburner, as I would prefer to not wreck myself with a weeks worth of soreness right now. Have a good chance to get some good long runs and some lifting PRs under my belt in the next month or so, so that's where I am going to put my effort.
• Tomrrow: Heavy box squats and some benching before the games.

HC, speed pulls, row

0930

Hang power clean
1 x 143#, 148#, 155#, 160#, 160#

Speed deadlifts w/ purple band, conventional stance
10 x 1 x 165#

3x
12 ghd situps
15 bb bent over rows, 95#
15 single leg calf raises, L/R
10 back extensions

Tabata row
20:10 x 8
distance - 902m

• Notes: Not too impressive on the hang cleans, footwork still needs improvement. Lot of hamstring work today. I have done about a 3 week wave of speed pulls, now I am going to remove the band, reset weight and switch to sumo speed pulls for another 3 weeks and see what happens. I like them a lot and have been very sore after every session I have done.
• Body: Shoulders are a little sore. Feeling great overall
• General: Lots of intramural games coming up in the next week, so won't be spending as much time at the track. Saturday is going to be a lift and Sunday I'm going for a long easy run either up at Mesa or Wonderland.

bodyweight

0900

easy bodyweight work

1-2-3-4-5
HSPU
toes to bar from L-hang

pushups
1 x 40

hollow rocks
1 x 30

5 minute squat

• Notes: Planned on going for an easy run this morning but I am dealing with some administrative crap with school and needed to finish up some work. Next couple of days are intramural playoffs for soccer and ultimate so will be doing a lot of sprinting anyway. 
• Body: Glutes are still sore.

FS, PP/pullups

0930

Front squat
3 x 175#, 185#, 195#
3 x 3 x 175#

5 rounds, 90s rest in between
1 push press, 95#
1 chinup, strict
3 push press
3 chinups
max push press
max chinups

• Notes: Great day. Planned on going pretty easy but just went with how I felt and pushed it a little bit. Legs were a little weaker today so I didn't have the juice to go for 200#, but I'm pretty sure this is a PR. Last time I did doubles I tapped out at 185#. Push presses were tough.
• Body: Calves and glutes are sore. Calves were the only thing sore from the race, everything else is good to go. Oddly enough, my shoulder still doesn't feel right with the standard overhand pullup grip, but chinups are completely fine. Gonna have to work that out at some point.

12k trail race

Saturday

0800

12k trail race @ Cheyenne Mountain State Park
time - 53:11
4th place overall, 1st place in 20-29 age group

• Notes: Probably the most fun I have had on a trail in a long time. Lots of switchbacks, steep climbs, rocky terrain and unpredictable footing....everything I wanted in a race. Well put together course and I will definitely be back to Colorado Springs for this race series. Apparently this trail system also offers a marathon/half marathon and a 25/50k, so definitely getting in on that. 
• Body: Calves are getting a little sore but I was feeling great, probably won't be too sore. 
• General: Going to take tomorrow and monday off, aside from playing ultimate. Back to training on Tuesday. This was a good tune-up race for Leadville, and now I will start shifting my training towards longer, steeper efforts.

rack & speed pulls, HS/ring rows

0930

Rack pulls
3 x 275#, 305#, 315#, 315#

Speed pulls w/ purple band
10 x 1 x 155#
0:45 rest in between

10 inch worms

5x
max handstand hold
max ring rows, feet elevated (minimum 10 reps)

• Notes: Pretty easy day. Took it easy on the pulls and just went for a decently heavy weight. I am digging inch worms lately...good substitute for evil wheels.
• Body: Legs are a little tired but everything feels good overall. Glutes are sore. Feeling good for saturday.

run

0900

Run 60 minutes easy @ wonderland trail + north single track trail
distance - 6.57 miles
terrain - dirt, gravel, rock, relatively flat

2x
30 pushups
25 hollow rocks

• Notes: Tried to keep it slow and easy today, felt good overall. Nice to have a flatter long run for a change.
• Body: Glutes are sore from yesterday. Upper back and traps are really knotted up right now, but shoulder feels normal again. 
• General: Lighter lift tomorrow and then easy jog friday before the race.

Pr, BS, hills

0930

Press
2 x 105#, 115#, 120#, 125# (pr?), 130 (x 2nd)

Back squat
6 x 3 x 185#
0:45 rest in between

hills @ rec center hill, emphasis on form
7 x uphill, downhill walk recovery
0:33, 0:29, 0:27, 0:25, 0:24, 0:23, 0:24

• Notes: Press was strong even though I haven't done much recently. The 2nd rep at 130# barely got off my shoulders. Squats were good, I was getting gassed though with the short rest. 45s rest meant I was getting back under the bar at 45s and setting up. 
• Weight: 165#
• Body: Shoulder was giving me a little grief today. Felt like I was missing some external rotation because it was really tight when I was squatting. Think it's just sore from the jerks the other day, as my neck and upper back are really tight over in that area as well. No other issues. 

long intervals

Saturday

1700

Long intervals @ track

3 x 800m @ 0:42-0:43 per 200m

2 minutes rest in between

barefoot strides

planks

• Notes: Had to stretch the stride out a little bit on these so I wasn't pulling as well as I wanted, but felt good overall. 

CJ, box jumps, FS

1100

Clean and jerk
1 x 133#, 143#, 143#, 143#, 148#, 148#, 148#, 148#

Max height box jump singles
Tall box + 8 plates + 1 small plate

Front squat
5 x 135#, 155#, 175#
2 x 5 x 165#

• Notes: Pretty good day. Jerk wasn't feeling strong as I always struggle with it. Kept working at 148# until it felt solid. PR on the box jumps, they felt amazing today. 8.5 plates is around sternum height on me. Squats were fine, but my front rack was kinda weak today. It's kind of hard to get the bar racked well on my shoulder since the injury because my clavicle is sticking up so much...gets in the way a bit.
• Body: Great. Some lingering upper body soreness but that's about it.
• General: Not going to taper like I usually would the week before a race since I am pretty much training through it. Not going to do a long run this week, but lifts will stay the same. 

OHS, speed DLs, WCU

0930

Overhead squat
3 x 65#, 85#, 95#, 95#
10 x 95#
10 x 45#

Speed deadlifts w/ purple band resistance
10 x 2 x 135#
45 seconds rest in between

Weighted chin-ups w/ 25#:
on the minute ladder - 1, 2, 3, 4, 5, 6, 7 + 5 chin-ups

Inch worms

• Notes: Overhead squat felt amazing today for some reason...haven't done them in forever. Went conservative on the DLs since I have never used a band before. Definitely added a whole new element...had to use my abs way more. From now on I am going to do singles though - doubles make it pretty hard to keep everything together with the band. 
• Body: Still sore as shit, but good other than that.
• General: Tomorrow is a much needed rest day. 

run

1000

Run 1:24:25 on Mesa trail from Chat., turned around at the lookout after fern canyon juncture
distance - 7.24 miles
terrain - muddy, rocky; much more technical now that snow has melted

• Notes: Felt great. Conditions were a little harder today without the snow pack but it was a lot of fun. This will be my last long-ish run before the race, and after that I am going to need to kick my long runs up to about 10-12 miles to get ready for Leadville. Still mostly doing hilly terrain. Hills will also be my weekly short interval from now on. 
• Body: Still really sore. Entire posterior chain is wrecked, along with abs, shoulders, and elbows. Feeling better now that my diet is normal again, think I need to eat a little more though. Joints felt 100% at the end of the run.

BxS, BP, assistance

0930

Box squat, low box + 2 plates
1 x 200#, 210#, 215#, 220#, 220#

Bench press
5 x 135#, 145#, 155#, 165#
3 x 5 x 150#

3x, 2 minutes rest in between
12 ghd situps
10 reverse hypers, no weight
6 seated box jumps, low box to +2 plates
12 bar dips

• Notes: Pretty good day, felt good all around. My squat form felt pretty good, although my knees may have been coming forward slightly from off the box. Bench form feels the best it has ever been, I'm just weak.
• Body: Fucking sore. Lunges and pullups destroyed me from sunday. Surprised the posterior chain could handle squatting today.

Deck of cards

1000

Deck of cards PT:
hearts = burpees
diamonds = pullups
clubs = lunges, 2-count
spades = leg levers
jokers = 800m run

time - 46:25

• Notes: Good day. Like always the order of the cards sucked ass and finished up with a healthy dose of burpees. Got what I wanted out of the past two days...yesterday got in a run to get my legs back under me and today was just meant to get some conditioning in after the break. Starting tuesday I will be back at my normal schedule of strength training and running. 
• Body: Feeling great, just need to work on some mobility, especially in my hips which are crazy tight.
• General: Signed up for the Leadville heavy half marathon last night. 15.5 miles up at altitude with about 4,000 ft. of vertical gain and supposed to be awesome. Pretty pumped. The 12k race will be a nice little tune up training run and that's what I am going to treat it as. Hopefully my next entry into a race will be a 50k.