Mon: AM - sleep.
PM - 60 min tempo at 5:30-40 pace. 30 min strength
3x20 pull ups (supinated grip - biceps/lats and more. Pull ups rock)
3x12 chest press (175lbs on cable machine)
3x12 1 legged squats (much harder after a tempo run)
3x15 cable crunches
Tues: AM - sleep.
PM - 30 min. sport climbing, 45 min. Shake out
Shake out = 20 min easy pace on the track followed by 25 min run on the treadmill @ 15% incline (156 bpm)
I thought I would get an F for the day for not getting out this morning but it was for a good cause (a 3 yr old who needed her dad to "snuggle her" at 3:45 am). Can't say no to that ever. *Chant* Running gods bless me for putting family first. *End chant* Usually Tuesdays are a no go for PM training but different scheduling allowed for it today. Also to keep my sanity while studying I do a 20 min on (studying), 15 min off (distraction). That allows me to get a few bouldering routes in while I distract my information flooded mind.
Wed: AM - 1:40 easy pace 20 min strength.
I WORE SHORTS! First time in a long time I have been able to wear shorts on a 5:00er.
3 x 15 hip abduction with band
3 x 15 dorsiflexion (tib anterior)
AM 2 - 30 min sport climbing
My new secret weapon for effective studying and actually recommended by a mental health counselor genius friend of mind (neurotherapy northwest). No, I am not seeing a shrink but I probably should.
Thurs: AM - 30 min run moderate pace 30 min bike
This is a "rest" day. For those who say I need a rest day, take a look. This is what they will look like from now on. A light shortish run with a bit of cross training. I don't enjoy the "true" rest day so I am not going to do it (jury is out still as to which is better, true rest or active recovery, I think it is situational). Plus the momentum is pushing me and I like it.
Fri: AM - 60 min Iller Creek trails
This was a bit of a test run. We have had a few days of nice/warmer weather so I wanted to check on my fav trail system conditions. Still icy in a few areas and obviously moose infested. The guy I met this morning wasn't too happy to see me. It was definitely a nerve racking encounter.
PM - 60 min - mile repeats and interval strength training
4 x 1 mile @ 5:15 pace on a 180m track (lots of tight turns)
Between miles I did this (while hyperventilating):
3 x 40 push-ups (chest/triceps)
3 x 12 upright row on cable machine (traps/biceps)
3 x :30 stab ball roll outs (core/delts)
Sat: AM - 2 hrs on the bluff easy pace 10 min hip abduction (3 x 15)
Sun: AM - 1:50 on the bluff awesome pace
Opened the throttle a bit in this run and it felt great. I feel like my speed training is paying off.
AM 2 - 60 min hike with the family on Iller Creek trails.
The pace wasn't super speedy but I was carrying baby June in the carrier so it counts:)
Week total: 13.25 hrs.
2 more hours this week!
No pics but trust me I could have had some good ones. The bluff has been pretty awesome and Iller Creek is quickly becoming snow/ice free. I am pretty lucky to have quick access to some great trail systems.
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