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.