Week summary 4/22-4/29

Mon: AM -lazy rest (unnecessary)

PM - 30 min bouldering

Tues: AM - 90 min Iller creek

PM - 30 min bouldering

Second day in a row forgetting my running clothes. Looks like this might be a light week.

Wed: AM - Iller creek

Thursday - Sunday

My family and I went to Midway, Utah for my little brothers graduation. We stayed in a condo right up against the wasatch Mtn range. I had several 2-3 hour jaunts with lots of vertical gain. I missed the vegetation but loved the steep climbs. (See pics)

Week total: didn't keep track.

Week summary 4/15-4/22

Mon: AM - 1:30 trail head to trail head on Iller creek trails. 5 min stretch

Saw my moose friend. I suspect he missed me.

PM - 60 min stationary bike and strength

3 x 15 pec fly ab extension combo on iron horse
3 x 15 back extension plated row combo

That's efficiency.

20 min boulder

Tues: AM - 80 min Iller creek trails. 20 min strength

3 x 25 dips
3 x 25 reverse rows
3 x 15 hip abduction/adduction

PM - 30 min intervals

Wed: AM - 60 min on the road again. (Its been awhile...)

PM - 30 min boulder 40 min core

Thurs: AM - 80 min Iller creek

PM - 30 min tempo (avg. 5:36 pace)

Fri: AM - 85 min new Iller creek trail (straight up!! Awesome) super muddy conditions but very fun.

Sat: AM - 2:15 min on Iller creek.

Sun: rest

Week total: 12.7 hours

Not bad for 6 days. I seem to be adapting well to the increase in volume. I suspect that if I were running this volume on a road while measuring distance I would be around 90-100.

Week summary 4/8 to 4/14

Weekly goal: 13 hrs, no sleeping in. Last week I slept in one day and my Saturday run was an hour shorter than usual so I fell short of my goal.

Mon: AM - 60 min on Iller creek trail 25 min strength/flexibility (yeah that's right...stretching)

3 x 50 push ups
3 x 12 hamstring curls on swing
3 x :30 lower back bridge

One time through a full body stretch routine in Real Simple magazine. This is just odd, 1. me stretching 2. following fitness tips out of real simple mag. I will be the first to admit that I am probably the least flexible person in the world. Studies have shown mixed results concerning stretching (static vs. dynamic vs. nothing at all) so I have just not done it period. I am going I start mixing it in and see how I feel. If anything it may help me to not feel so old and creaky.

PM - 45 min hill workout

5 mph for 30 min @ 15% incline (156 bpm)
Followed by intervals (4 mph for 4 min, 10 mph for 1 min) x 3 @ 15% incline (15 min total)

Day totals: 1:45 running, 25 min strength/flexibility= 2:10

Tues: AM - 90 min tower to tower Iller creek trails 15 min strength

3 x 15 hip abduction with band
3 x 15 hip adduction with band
3 x 15 dorsiflexion with band

PM - 20 min bouldering

Day totals: 1:30 running, 15 min strength, 20 min bouldering = 2:05

Wed: AM - 60 min dishman mica trail link to Iller creek - moving quickly 30 min strength/stretch.

3 x 25 dips
3 x 15 reverse rows (biceps/deltoids)
3 x 15 ab roll outs
3 x 12 single leg squats (each leg)

Day totals: 60 min running 30 min strength= 1:30

Thurs: AM - 100 min Iller creek over and back

PM - 30 min bouldering 30 min barefoot run moderate pace

Day totals: 2:10 min running 30 min bouldering = 2:40

Fri: AM - 60 min Iller creek 25 min strength/stretch

3 x 50 push ups
3 x 15 hamstring curls on ball
3 x 10 handstand push-ups
3 x :60 scissor kicks

Sat: nada

Sun: nada

Week total: do the math.

Took the weekend off to recover from a nasty throat something or other.

Week summary 4/1 - 4/8

Mon: AM - 90 min on Iller Creek trails
20 min strength

3 x 50 push-ups
3 x 12 balance lunges with 2-10lb barbells
3 x 15 ab extensions

PM - 60 min tempo (5:45-6:00 per mile +\-)

Warm weather in Spokane is clearing my beloved trail system which is making for some killer morning runs! This afternoon I just felt slow.

Tues: AM- nothing but sleep. Good for body and soul.

PM- 60 min hike with Junster on back. Walked up 1000' ran down.

Wed: AM- 90 min on Iller creek trails
20 min strength

3 x 15 hip abduction w/band (per leg)
3 x 15 hip adduction w/band (per leg)
3 x 20 dorsiflexion w/band
3 x :60 scissor kicks (abs)

Ran a different trail that I hadn't run in awhile and loved it. I'll be on that one more often.

Thurs: AM - 90 min on Iller creek trails
20 min strength

I did my first over and back on Iller creek which isn't a big deal except it was virtually snow free which is glorious. I also ran 1/3 of the route in relative daylight even having started at 5:00. To top it off, i had a non threatening encounter with bullwinkle which makes me think we are becoming friends. Bring on spring running! And cheers to my new moose friend.

3 x 25 dips
3 x 15 side lunges
3 x 12 handstand push ups
3 x 15 funky abs things on Mia's swing.

Fri: AM - 70 min road/trail at moderate pace 15 min strength

3 x 15 lying hip abduction
3 x 15 supine leg raises

PM - 30 min bouldering
If anyone is wondering why I count this as training, try continuous bouldering for 30 min and that will answer your question.

Sat: AM - 60 min on the bluff

Sun: AM 120 min Iller creek link up

Rain+snow+mud+navigation errors+lots of steep climbing= one killer run

Week total:12.41 hours

I could have done better but overall it was a good week.