Rest

rest day. Finished the race, report to come soon.

• Notes: Drove back from Pagosa Springs today.
• Body: Feeling really good. Calves and ankles are pretty sore and my knees are a little tender, but not bad at all.

BS/dips, core

1100


shoulders
2x
10 lying rise raises
10 lying L-raises
10 sitting L-raises


5x, quick pace
5 back squats, 135#
5 dips, 25#

100 hollow rocks
100 arch rocks

• Notes: Last day of lifting before Saturday. Just worked on being fast and explosive today with some lighter weight. Feeling good.
• Body: Little bit sore in my calves behind my knees. Energy levels are good though.

walker ranch

1730


run 1:24:17 on the walker ranch loop - 7.9 miles

technique drills

2 x 30s
monster walks w/ band
side steps w/ band

• Notes: Wow, hands down the best trail I have run in the Boulder area...can't believe I haven't gotten to it before now. Perfect blend of technical trail, climbs, and scenery. And at 7.5 miles for the loop it's a perfect distance for a nice easy run. I hit it decently hard just to test myself a bit, but I'm talking it easy the rest of the week.
• Body: Feeling good. Going to dedicate most of this week to mobility and easy lifting/jogging.

DL, pulls, swings/row

1300


Sumo deadlift
5 x 225, 245, 265, 285

face pulls, 60#
3 x 15

6x
1 minute row
1 minute 15 DB swings, 50#

2:30 hopping, kiss ground w/ heel

• Notes: Kept it easy today, didn't push weight or intensity. Very hungover.
• Body: Fine. Going to keep the diet very clean this week in preparation for the race.

Mesa

1100


run Mesa trail from Chat. using Upper Bluestem route

time - 2:18:37
distance - 11.6 miles

• Notes: Felt great the whole run, despite the midday heat. My joints felt 100% by the end and the new shoes are doing great. 
• Body: Shins, legs, abs a little sore, but doing quite well.
• General: This will be my last longer run before the race and I am feeling really good. Going to pull back slightly on the lifting and do some speed work between now and then.

BS, Pr, Pr/PU, drills

1200


Back squat
5 x 135#, 155#, 185#, 195#, 205#

Press
1 x 85#, 95#, 105#, 110#, 115#


5x, 60s rest in between sets:
2 presses, 65#
2 strict pullups
4 presses, 65#
4 strict pullups
6 presses, 65#
6 strict pullups


2:30 barefoot hopping, kiss ground w/ heels

side plank raises
2 x 15 L/R

• Notes: Finally a good day of lifting. My squat felt strong and presses didn't bother me at all. Still took it easy on them though. 
• Body: Hamstring soreness is starting to go away and my abs are finally getting back to normal. Ankles and calves are a little tight.

CPl, drills

1200


Clean pull
2 x 133#, 143#, 155#, 165#, 175#, 182#, 187#, 192#
4 x 2 x 170#

pullups, strict
1 x 12

running drills:
2 minutes hopping, kiss ground w/ heel
5 minutes leaning rest
2 minutes hopping

• Notes: Good day, made some good progress on the clean pulls. This is a PR for my 2rm and they still felt relatively smooth and light. Implementing a lot more running drills these few weeks before the race just to make sure my feet are strong and my technique is solid.
• Body: Sore. Had two intramural games yesterday with lots of sprinting, and my hamstrings are very sore. Left side is worse for some reason. Abs are also brutally sore from friday, which is pretty sad. 

run

1100


run 60 minutes easy/moderate @ Dowdy Draw

hip abductors w/ band
2 x 15

• Notes: Pretty decent run this morning with Liz. We went out at a good pace and then took it easy on the way back.
• Body: Very sore in the upper body. Mostly chest, triceps, back.

dips, core

1700


dips
5 x 25#, 25#, 35#, 45#, 45#, 50#

3x
10 presses, 65#
10 pullup shrugs

2x
10 ghd situps
10 evil wheels
60s plank
10 toes to bar

dips
1 x 15

• Notes: Dips felt fine on the shoulder, but I can feel that I am missing external rotation in the bad one which was making me feel a little unstable in the concentric portion. Pretty rough core circuit.
• Body: Fine.

track intervals

1200


short intervals @ track:

technique drills

"short tosh"
3 x (100m, 200m, 300m) sprints
equal rests, 4-5 minutes between sets

@ 0:15, 0:35, 0:54


side plank
2 x 1 minute + 12 raises each side

• Notes: Times were a little slow today, although I felt decent. Performance hasn't been great the past two weeks, and while I could make some excuses, I see these weeks as intentional break-down period. Just need to make it through this week of going hard and then I will start backing off for the race. By the end of september I believe everything will be where it needs to and I will be focused more upon technique and speed than volume and lifting heavy.
• Body: Pretty damn sore. Hamstrings especially got rocked from yesterday, plus lower back, upper back, and biceps.
• General: Implementing  more running drills in the next few weeks to really get that nailed down, which I think will help on my longer runs. Also adding in more abductor work (see the side planks) as that tends to make my knees feels stronger for race time.

DL, WCU, farmer carries

1100


Deadlift
10 x 225#
8 x 245#
6 x 265#
4 x 285# (x 3rd)
2 x 300#

Weighted chinup
10 x 10#
8 x 25#
6 x 35#
4 x 50#
2 x 70# (x 2nd)

face pulls, 45#
3 x 15

max farmer carry for time, 45# plates - 3:33

• Notes: Rough day. My lifts are feeling really weak right now, especially my conventional deadlift. Had to switch to a moderate sumo to finish out the last two sets and those felt a little bit better, but still weak. Haven't done weighted pullups in a while so that wasn't too bad. Tied my farmer carry with the EXACT same time. 
• Body: Calves and quads still kinda sore, but otherwise I am feeling fine from the run. Just a little weak systemically obviously.
• General: In memory of 9/11, here is a good article. We need to remember this each year.

recovery swim

Monday


swim 20 minutes easy css

2 x 25m underwaters

• Notes: Easy day just to shake the legs out. Stroke is feeling pretty solid.
• Body: Calves, quads a little sore.

long run

1400


Run 4:12:14 from Wonderland trailhead, hogback loop, and BVR to niwot rd and back

distance - 20.6 miles

• Notes: Longest training run before Devil Mountain. Went pretty well except for a little tightness and pain in my right knee towards the end. Got two ascents up Hogback Ridge as well, so got a little elevation in there. Decent amount of walking, no caloric intake.
• Body: Feeling fine.

BS, Pr, assistance

1100


Back squat

10 x 155#
8 x 170#
6 x 185#
4 x 200#
2 x 215#


Press

10 x 45#
8 x 65#
6 x 75#
4 x 85#
2 x 85#

2x:
15 dips
15 face pulls
15 scapula pushups

• Notes: Good day, got some more volume in on the squat. I had planned to also include deadlifts in this, but given the run I have coming up and how I am feeling right now in general it didn't make much sense, so just focused on the squat. Press felt perfectly pain-free, but I still opted not to go heavy. No point.
• Body: Quads are still tight and knees are a little sore, which I am expecting from this week as it is essentially the peak of my training for Devil Mountain right now. Going to try to clear that up before this weekend.

metcon

1200


8 rounds for time:

5 sumo tire flips + jumps
200 yard run
60 seconds leaning rest

time - 20:31

• Notes: Short conditioning day. Felt good, would have been a good day to do some supplemental work, but I am going to need everything for tomorrow's strength session. Mobility is going to be the focus for the remainder of the day.
• Body: Quads are pretty sore, everything else is good.

recovery day

1100


2x thru:

50 second on / 10 seconds off
side plank + 10 leg lifts
flutter kicks
plank
knees to elbows


swim 20 minutes easy css w/ fins

4 x underwater swims

• Notes: Swim felt good just to stretch everything out. Took it easy today.
• Body: Everything feels pretty good today. Knees are a little tight and quads a little sore but not too bad at all.

Green + Flagstaff

1600


Run Green Mtn. summit via Greenman and back down Ranger trail + Flagstaff summit

total time - 2:52:26
green ascent - 52:40
flagstaff ascent - 31:50
total distance - 11.8 miles

• Notes: Really good day on the trails. Got in a lot of vertical and took my new inov-8's for a spin and they are awesome. PR on my green ascent time, ran it with Riley and then broke off and hit flagstaff before running home. Felt pretty good the entire time.
• Body: Upper back and traps are pretty sore.

CPl, rows, farmer carries

1300


Clean pull
3 x 133#, 143#, 155#, 155#, 165#, 175#, 182#
3 x 3 x 165#

1 arm DB rows, 50#
3 x 15

shoulders - 2x thru
15 lying side raises
15 lying L raises

farmer carries, 45# plates
3 x 1 lap

60s rest between

• Notes: Good day. The pulls started out feeling a little shaky but I was getting them down by the end. Didn't have a lot of explosiveness today though.
• Body: Was really sore in glutes and legs the past two days from Thursday. Feeling good overall though. Shoulder is definitely feeling much better. Not trying to do pushups quite yet though.