1/5 New Year Resolutions

2017 was a wonderful year full of changes and growth both personally and with my family. We have grown closer together and to the Lord. I am excited to start another year and to establish new goals for myself.

The three things that I will focus on and set yearly and weekly goals for myself are:

1. Personal
2. Husband/father
3. Professional

Year long resolutions will be:

Personal

1. Train for and participate in
- at least one running race over 50k
- at least one triathlon at or above Olympic distance
- at least one paddle board race

2. Continue to set weekly goals in my journal post

Husband/Father

1. Pray together with Ash each night
2.

Professional

1. Successfully complete 3 semesters of my Masters program

Week Summary 5/1 - 5/7

Review of last weeks goals:

**To preface this section I would like to say that I didn't anticipate the degree to which I would be affected by the jet lag and yes that is an excuse but i think it is a rather good one.

Physical:

I think I ran once, (8ish miles) and hiked 3 times. I might have done a couple sets of push ups and pull ups but I was no where near "getting back into the swing of things". I felt pretty tired all this week and I am guessing it is a result of returning to my really busy reality as well as recovering from Hawaiian made jet lag and island life syndrome.

Spiritual:

I did extend the invitation to Hazen to attend church with us today but he has something to do with his mom about an early mothers day. I did introduce him to Tim Cobb and they hit it off pretty well. That will help when he comes to church and has already met and had a positive interaction with the Bishop of the ward.

Mental:

I kept my sanity through finals week.


Goals for this coming week:

Physical:

I am going to be "forced" back into my 4:00 am routine. That said, I am planning on working on my new Bioinformatics class and then going out for my hour run. I am hoping that schedule will lead me to a 30 mile week. I need to get a long run in this weekend so that I can be prepared to run my age on my birthday week (33 miles!). I guess that means I am going to need to set a goal for that run...

Week of:
5/13 - 30 weekday and 15 long run
5/20 - 35 weekday and 20 long run
5/27 - 40 weekday and 25 long run
6/3 - 40 weekday and 30 long run
6/10 - 30 weekday and 33 long run

Spiritual:

My goal for this week is to pray every night with Ash before I go to bed. We just had stake conference and President Mosely spoke about 3 different shields that we need to protect ourselves spiritually. One of those was the shield of prayer. He mentioned specifically praying with your spouse and this is something I we have never done consistently. I have always been diligent in my personal prayers (I don't think I have missed a night or morning for many many years) and we pray consistently every morning, evening, and meal as a family. I know we have received blessing as a result of this diligence but this additional prayer I believe will be good for strengthening our relationship as husband and wife. We just celebrated our 11 year anniversary and I feel so blessed to have her as my wife. We truly do have a wonderful marriage and I am excited to see how it might grow as we pray together as husband and wife.

Mental:

I am a bit terrified about my upcoming class, Bioinformatics. It looks like a computer programming course and I am not super savvy with that language! My goal for this week is to establish a routing that allows me to stay comfortably on top of this class so that I can do well in it!

Weekly Summary 2/27-3/5

 Review of last weeks goals:

Physical: this week was an off week for me physically. I'm not quite sure what I was dealing with but my primary symptom was  fatigue. I felt it best to take a light week and hopefully get back into the swing of things tomorrow.  I was able to stay consistent with my strength routine. It seems to be going pretty well.

Spiritual: I think I might have started off well with this goal but without a constant reminder it did not and probably will not go well.  My relationship with Amelia has been one of the more challenging things that I have struggled  with recently. This coming week I will hopefully be able to set a goal to ask more as a reminder rather than just a goal.

Mental: I reached my goal of memorizing the Arabic alphabet and I'm making good progress with  this language. I think I only read from my book 3 days this week but I guess that is better than nothing.   To feed myself mentally I have been really busy with my masters program as well as listening to a lot of different TED talks while driving.

This weeks goals:

Physical: I'm going to reset my goal from last week and hopefully I will be feeling well enough and have enough energy to accomplish this. Scheduling the time to reach this goal is not an issue but I am tweaking with some things in my diet to see if I can enhance my energy levels that way.  I plan on running at least 36 miles and going paddle boarding at least one time this coming week. Saturday may be a challenge as I think we may be going skiing but I might just have to get out extra early.

 Mental: to continue my study of the Arabic language, I plan to accomplish all of task to in my AR ABY a to continue my study of the Arabic language, I plan to accomplish all of task to in my AR ABY app.

Spiritual: I am going to set a goal to have three formal meditation sessions this week.

Week Summary 2/20-2/26

Review of last weeks goals:

Physical: I would like to experience linear growth in terms of my weekly mileage not only because it is the right way to train but also because I HAVE NEVER SEEN IT BEFORE! This week I hit a whopping 36.7 miles (6.7 more than my goal) which I am pretty proud of considering my life is crazy busy right now. I really only have time for about 5-6 miles a day with my graduate studying from 4-5:45 and run from 5:45 - 6:30. If I can be consistent about that and use Saturdays for either a short run/long paddle in preparation for a paddle race or perhaps a long run if the lakes are frozen, I will be content. The summer will probably allow for more time to pick up weekly mileage. I am still doing well with my yearly strength goal and haven't missed a day of my minimum rep goal. I will say that with the consistency comes natural growth. Go figure.

Spiritual: This week I was able to take 45 male names to the temple to do baptisms with the youth. Amidst those names were Bernard Adams (my mom's biological dad) and my great uncle Roland. The spirit was palpable and I am sure that those individuals were so pleased to have been able to receive that ordinance.

Mental: I am doing well on my Arabic studies amidst the chaos of life and I am close to having the alphabet memorized.

New Goals for this week:

Physical: I would like to be more consistent in my weekly mileage and start a gradual build up so I am going to aim for 36 miles again for this week. I am also going to go paddle boarding on Saturday in Sun Up Bay (I heard that it is thawed!).

Spiritual: I am going to need to set a goal to improve my relationship with Amelia. This has been  a hard week and I have not qualified for the best dad award. I have been too hard on her as she has struggled with ADHD symptoms. It is difficult to separate her from the behaviors and not get frustrated. This has been an ongoing struggle for too long and I need to be more proactive in developing the love and patience needed to handle these stressful parenting situations. So my goal for this week is to not raise my voice AT ALL to my children. I know I can do this as it is not usually a struggle just when I am in the heat of struggle or stressful situation. It is easy in the moment to justify but there is no excuse and I have to remember that always.

Mental: I am going to take it up one notch here and set a goal to read at least one page a night for at least 3 nights this week AS WELL AS memorize the Arabic alphabet (I am already pretty close so this shouldn't be too hard). 

Week Summary 1/22-1/29

Review of last weeks goals:

Physical: I was good on this goal with the exception of the long run on Saturday. I did get a good run in and was actually able to go with Don Francis (the director of Awsaj in Doha). Following the run we were able to have a second interview with him for positions teaching at his school. We feel pretty good about it but are going to wait until Wednesday to make a final decision. We had interviews with schools in Egypt, Qatar, Thailand, England, Panama, and Lithuania. All of the schools seemed like great places to work but we are focusing more of quality of life and access to our children, specifically Ashley's access to Edmond as he will still be only 2 years old if we go.

Spiritual: On Tuesday I was able to attend the temple and perform initiatory ordinances. It was a wonderful experience (as is every Temple experience) and was a good time for pondering the upcoming life decisions on our plate.

Mental: I am getting way better about texting while driving. I don't think I typed one text this week while driving. This has been a hard thing but I know that it is important for my safety and that of those around me.

New Goals for this week:

Physical: Long run of at least 12 miles this week.

Spiritual: Make contact with my HT families

Mental: Read at least a page out of a book other than the scriptures and my text books everyday.


This is going to be a life changing week as we will be making a decision that will alter the course of our family in a big way. Right now we are leaning towards an adventure teaching in Doha but are waiting to hear back from a couple of other schools. I will heavily depending on the guidance of The Spirit, which I know is very real,

Week Summary 1/15-1/21

Review of last weeks goals:
1. To complete an aerobic activity of at least 20 min each day.
- I was 5/6 on this goal. I had a few days where I woke up not feeling well (today being the worst of those days) and that really impairs my ability to get out the door at the crack of dawn, or not even. I guess I should set a goal that is obtainable even if I am sick.

2. To fast for 24 hours.
- I am currently fulfilling this goal so if I sound hungry in this post it will be evident as to they why. I am fasting for continued guidance as we are in the process of interviewing for various international teaching positions and are going to be heading to Boston this week for a job fair where there will be 100's of schools and many opportunities to interview. Our sights are actually set on a school that will not be in attendance at the fair but that we reached out to this week and they reciprocated interest and scheduled us to interview. The school is in Montenegro, a country we hadn't really had on our radar and really didn't even know existed until now. I am especially excited about this prospect as it is a small school in an area rich in history and geography. There might be a clause in my fast that includes some special help on this particular interview =)

3. To finish all my school work before the campout.
- Done! I am on top of my schooling and this term is going well. I am really enjoying my classes, especially Cell Bio, and am doing well in them. I am learning about membrane transport in much greater depth than ever before and it has really helped me to understand the real underlying mechanisms behind it rather than just a textbook explanation. The thing that most stood out to me this week is the section on action potential in a neuron. I have been teaching this to my students without a deep understanding of it which makes me feel as though I am cheating them out of a potentially more authentic learning experience.  For the campout we went up to Mt. Spokane and stayed in a Chalet owned by the Spokane Mountaineers. It was a fun time and a great opportunity to get to know the boys better.

This years goals are going well,

I am back on top of the journal writing, I completed my strength goal for the week, and am setting new goals for the coming week.

New goals for this week:

1. Physical: I am going to make another attempt at last weeks goal of a minimum of 20 minutes of aerobic activity each day and focus on getting a long run (12+ miles) in this weekend (as we will be in Boston without kids). I also want to set some yearly race/adventure goals so that I don't put it off so far as to miss cool opportunities.

2. Spiritual: Attend the temple for an initiatory session.

3. Mental: Not to text while driving at all.

Week Summary 1/8-1/15 (straight ramblings)

I am sure I am not the only one who has set a goal, failed super quickly, and felt like abandoning that goal. I already missed a week of journal writing and changed the 4:00 rule goal (because I had already been doing that on most days anyways) to a goal of setting weekly goals. I am determined to continue despite my failings because I know that they are worthy goals and all I can do is put forth my best effort and I will accomplish the design of my goal setting. I haven't missed a day on my physical goal of doing at least 40 pushups or 20 pull ups and I am feeling like I have a little momentum.

As of lately our lives have been consumed with the process of applying for international teaching jobs. We have been inspired by a friend of our (Sam Abrams) to take advantage of the relative flexibility we have with our life at this time being that our kids our young and we don't have a ton of obligations and pursue an adventure abroad. We have signed up with a program that will be our liason  and facilitate this seemingly complex process. We have also committed by planning a last minute trip to Boston to see if we can score some interviews with a few of the schools we are most interested in. This has been a great time for me as I have had to really rely on my gift of discernment and pray my guts out. I have received some clear guidance which I am grateful for because of the magnitude of this decision. I know that Heavenly Father hears and answers my prayers. That might be one of the strongest parts of my testimony. The great thing about this is that no matter what happens, we have a wonderful life here. If we don't get jobs in a desirable location, so what. We will try again and enjoy the heck out of the life we have here in Spokane. 

My personal goals for this week are:

1. Physical - at least 30 min of aerobic activity each day

2. Spiritual - fast for 24 hours next sat-sun

3. Mental/emotional - Finish all my school work for this week before leaving on the campout on saturday. 

I think these are easy and worthwhile goals. 

Week Summary 12/25/2017-1/1/2017

So I am one of those people who falls victim to the whole concept of New Years Resolutions...so what? They work. It has been 10 years since I vowed not to drink soda, like 6 years since I resolved to stop eating candy (except dark chocolate) and both of those resolutions I have diligently kept . There are others that I have set and been successful with and some that haven't been such a success but the bottom line is that if we don't set goals and make a concerted effort towards them we will accomplish less is life, period. As for this year, clearly journal writing is going to be one of my goals, a goal that I have made in the past and have not been very successful with. I am not sure why I have always had a tough time being consistent with journal writing but I do recognize the benefit and will try, yet again, to be more 'gritty' about it.  So here they are for 2017

Spiritual wellness goal:

- At least one journal entry per week. This goal is inspired by a challenge to set a family history related goal for this year by our Bishop and I think this will be multifaceted.

Physical wellness goal:

- At least 20 pull ups or 50 push-ups per day (excluding Sundays, unless I am feel extra crazy that day). Last year I set a goal to run at least one mile per day (excluding Sunday) and I was pretty good about doing it. I don't think there were many missed days and if there was it was likely due to physical impediment. For that reason I think I will focus my mental efforts this year to a strength related goal. I have been consistently inconsistent with my strength training regiment over the years and I guess over time that equates to consistency but I can do better.

Emotional/Mental wellness goal:

-   4:00 rule. I will wake up no later than 4:00 am, Mon-Sat to get my homework done. On days that I don't have homework (on break or otherwise) I will still wake up no later than 4:00, The only reason that I will sleep in is if I am legitimately sick or it is Sunday. I know that by following through with this goal I will accomplish more this year, have more time to focus on others (my family first and foremost) and feel better about myself as a result.

This journal will also serve as an accountability measure for the reaching of these goals. I will try to periodically check in to report on how I am doing in each of these areas.

Pic of the week:

Week Summary

Mon - AM: 60 min Iller creek. 30 min strength and stretch. 

PM - 60 min upper body strength and tempo 

Tues - AM: 105 min Iller creek 5 min stretch

Rough morning...I may be pushing a little too much considering I raced on Saturday. Stomach issues and creaky legs. 

Wed - AM: needed but unwanted rest

PM: 30 min lower body strength, 30 min bouldering 

3 x 12 squats @ 135 (first time doing weighted squats for a very long time)

3 x 12 hip abduction

3 x 12 hip adduction

3 x 12 dorsiflexion 

Thurs- AM: 90 min ill creek trailhead to trailhead

This run made me question why the heck any runner would ever do weighted squats. After my race on Saturday I realized a few things:

1- I need to run on runnable terrain more often. I love to climb and descend but I don't often run on "flat" surface. 

2. I am still prone to injury hence more lower body strengthening is required. 

3. I am very much human. 

PM: 30 min bouldering, 30 min upper body strength

3 x 12 cable chest press @ 205 

3 x 12 one arm pull ups on assisted machine (40 lb assist)

3 x 8 negatives (pull ups with emphasis on eccentric phase)

3 x 12 military press @ 100

Fri- AM: more needed rest. I am anxious to be fresh again so I can really train hard. 

Sat- AM: 100 min. Iller creek

Sun- AM: 90 min. hike in iller creek

Good week, ready to hit it hard next week! It took a little while to feel fully recovered from last weeks marathon but I am there.

Last few weeks review...

The last few weeks have seemed like a whirlwind. Obviously juggling my various daily activities was probably more like procrastinating my important yet not urgent tasks. A lot of my school work piled up and I had to set aside my "two a days" and my bouldering breaks at Eastern's climbing wall and hunker down. Luckily I was still consistent in my morning training and it worked rather nicely into a taper for my race this weekend.

I ran the Sunflower Marathon in the Methow Valley on saturday and it was a beautiful course with awesome trail and very minimal gravel road stretch. As usual I got a little caught up in the mix as the gun went off but I felt like I was holding back more than usual. I had let several of the other marathoners go ahead thinking I would see them again on the back half of the course. At around the 10 mile mark I felt the affects of not having trained on long very runnable terrain (as was the terrain up to this point). My IT band (that I thought was healed and strengthened sufficiently) was screaming at me and I had to turn it down a notch. The temps soared (90º F +) and I found myself reaching for my empty water bottle more than once. At one point I actually threw myself into a creek and started slurping the bacteria infested waters like a mangy dog. That lasted until my hamstring started cramping so I got back into my slowed rhythm. Passing through the last aid I downed a ton of sports drink and fueled up with some Gu and worked my way up the final climb. I succumbed to yet another temptation as I passed a cattle watering troff and submerged my upper half while fighting the urge to take a drink. That helped me to cool down and get to the end of the final climb with just enough energy to bomb the last hill, pass a bunch of people (some marathoners and a few relay runners) and finish strong and in the top ten of a huge field. 

Looking back now I can't complain much because I did just run a marathon and finish relatively competitively. Today I feel great and got a really nice training run in this morning which tells me that I probably left way too much on the table... but that's ok. I am not willing to tear an IT band to win a race. Furthermore, running is about embracing my natural surroundings, and celebrating health. It's not about winning races or not getting 'chicked' (which did happen this weekend). This is is something I hope to be able to do for a very long time to come (and I don't mean getting 'chicked').  Now that the rush is through I can go back to my thick of thin things routine and maybe even back to my two a days  and bouldering sessions.  Next up: West Coast Trail in July!

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.

What kind of runner am I?

I'll often read articles or blog posts about the speedsters vs. the purist trail ultra runners (Max King or Sage Canaday vs. Anton Krupicka or Joe Grant as examples). All of this classifying makes me think that I, as an ultra runner, need to be one or the other (identity crisis?).

A "Speedster" usually comes from a successful marathon career ready to increase distance. Track workouts are enjoyable to them, they savor the taste of lactic acid, use speedometers, monitor mileage, and even wear watches!

The "Beardies" don't do any of those things. They track vertical miles and sometimes time spent training. They feel the rocks and foliage with their finger tips and write deep blog posts about the pine needles on the trail. Every run is a carb depletion run because heaven forbid a minimalist carries the appropriate calories for a 6-7 hr. jaunt in the mountains.

I am a blended runner. I like to know how fast (or slow) I am running, I sometimes run on the road, I even do certain workouts on a treadmill oh..and get this I am now doing strength training. That doesn't mean that I can't relish in drinking sketchy unpurified non glacier stream water, or stop and marvel over fresh bear scat or even poke at it with a stick to see what it had been eating (grateful it wasn't me). I don't wear a watch in fact I don't wear much at all. I have been known to run through the woods scantily dressed hollering like moguli the man cub. I soak up beautiful views like the romantic I'm not even if my Garmin (that I never wear) doesn't auto pause.

Who am I as a runner? Not sure. Maybe I am a unique hybrid and that is why I suck at racing. In nature hybrids are usually inferior to the "pure" species (racing tips are very welcomed!). Or perhaps there are lots of runners like me. Guys who enjoy all aspects of running. I believe in utilizing my mortal tabernacle to the fullest, on a treadmill, track, road, trail, no-trail, mountain bike, or precipice. I think what is important is that there is one thing that brings us together at the starting line, a love for human locomotion.

Week Summary: Spring Break in Mesa

Mon: AM - 60 min on hawes trail in Mesa 15 min strength

Tues: AM - 1:20 on hawes trail

PM - 15 min laps in pool

Wed: AM - 1:30 Mtn biking on saguaro trail

PM - 60 min biking with fam

Thurs: AM - In bed half dead

PM - thinking about how great it is to have enough energy to go out and run any distance my heart desires while I am dying.

Luckily this killer flu only stuck around 24 hrs.

Fri: AM - 30 min run up a few little peaks close by in Mesa. Still energy/motivation deficient from my near death flu yesterday

Sat: 60 min hike to the emerald pools in Zion National Park. Despite the throngs of tourists, Zion is a pretty sweet park.

Sun: 12+ hrs of Leadbutt training. Last day of driving but no actual training.

Not quite what I had hoped for, in terms of training, this week, but probably one of my most memorable spring breaks ever. Family time is priceless (even with screaming babies in a car for 40+ hours. I am sure my wife will post a recap and capture the details in greater depth. Bottom line, I have the best life ever.

Week total: not a lot.

Next week I will push for 14+ hours. Back to business.

Week summary 3/18 - 3/23

Mon: AM - 1:00 hr easy pace 20 min strength

3 x 15 dips
3 x 15 balance lunges
3 x 15 ab extensions

PM - 5 min warm up for a 10k tempo at 5:30 pace. (40 minutes -ish)

Tues: AM - 1:40 Iller creek trails 15 min strength

3 x 15 hip abduction w/band
3 x 15 hip adduction w/band
3 x 15 dorsiflexion w/band

Crazy moose encounter

Wed: AM - 50 min tempo/interval strength, 20 min stair master at 150 steps per minute

3 x 15 pronated grip pull ups
3 x 50 scissors (abs)
3 x 15 push-ups with 45 lb plate on lower back

Thurs: AM - 60 min. Iller creek trails

I heard a wolf howl. Close. Period.

PM - 30 min. Sport climbing

Fri: AM - 60 min easy pace

Sat and Sun off.

This was a whirlwind week. I had 4 finals 3 of which were pretty stinkin tough. Friday afternoon after my last final we got in the car and drove to Mesa, AZ. Yep, a million miles with 2 little ones, cardboard seats (no offense to our little Subaru but it wasn't meant for cross country trips), and a raging case of sciatica. It went much better than predicted. The downside was that I had to sacrifice 2 days of training but I am sure my body was ok with that.

Week total: not a lot.

Week Summary 3/11 - 3/18

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.

Week summary 3/4-3/10

3/4/2013

Mon.- AM: 1.5 hrs moderate pace

I think my body doesn't actually warm up until about mile 8 on my morning runs...waking up is hard to do.

Tues.- AM: 1 hr. easy pace

I have been conquering the Tuesday beast lately which has been a tough battle. It is the hardest day to train because waking up at 4:30 is the only option if I want to get a run in and 1 hr is all the time I have. What doesn't kill you makes you stronger right?

Wed.- AM: 55 min. moderate pace; 25 min. strength

3 x 40 traditional pushups (chest/triceps)
3 x 15 abdominal extensions on Mia's swing (who needs gym equipment, wait I work at a gym...)
3 x 15 1 legged squats (quads/hamstrings)

A very simple strength workout.

PM: 40 min. speed

10 min warm up run at marathonish pace followed by this:
4x400 at 58± sec per
4x200 at 26± sec per
(200 meter rest jog between intervals)

I got a sub-par grade on a Chemistry test so I stood up and walked out of class for a venting speed session...it felt really good. If a sucky test grade allows me such a great workout maybe it isn't such a bad thing??

Thurs.- Rest Day

Rest days are nice but tough. I feel like I am gaining some good momentum with my training during a crappy season of the year (which is a tough thing for me) and rest days seem to interrupt this but I know they are necessary. I thought I would be more sore today from yesterday's interval session but I am not...good sign.

PM: 20 min. easy pace to get the niggles out.

Fri.- AM: 1:30 hrs easy pace; 25 min. strength

3 x 10 handstand pushups (traps/delts)
3 x 15 (per side) balance lunges (dorsal side of one foot on a chair)(quads/hamstrings)
3 x 20 dips (triceps/chest/shoulders)
3 x 30 oblique sway crunches (I made up that name because it is like a sit up but you follow a u pattern instead of up and down)

It is embarrassing how much of my upper body has atrophied. I guess running long has that effect, oh well. I am just happy to be able to see my toes and tie my shoes.

PM: 40 min. -- 15 min. uphill treadmill challenge (15 min @ 15% incline for as far as you can go) with 15 min warm up and 10 min. cool down. Total distance 1.62 miles (having stepped to the side 4 times for 15 seconds each to check my heart rate (176 bpm at the end).

Give this one a try if you want your heart to burst out of your chest and your legs to incinerate. It will be perfect if those are your goals.

PM 2: 30 min on stationary bike- high intensity

Totally unproductive day at work. 2 of my clients cancelled, 2 just didn't show up. The positive side is that I still got paid and got to get a rare third workout in.

Sat.- AM: 2 hrs. on the bluff

My last morning run in the daylight for a month or so...dang daylight savings! I am so blessed to be able get myself out of bed and have a body that will allow me to run in such beautiful places. It is something that I take for granted everyday.

Sun.- AM: 1:20 hike in Iller Creek

My slowest pace of the week yet the most productive outing. I took my three year old hiking with me thinking she would probably want a piggy back ride and it would be a decent workout. We started off painfully slow and I was feeling like just tossing her on my back and getting up the climb. She wasn't interested, she was having a blast. We kept plugging along and at an intersection in the trail where we would normally go right and switchback up about 800' in 2/3 mile, she wanted to go left, no switchbacks, 900' climb, ok! Maybe I would get my workout in after all. (Note: the trail was still 90% snow/ice covered.) we started up the climb and she was hands and feet bear-crawling like a 3 yr. old and I was really impressed, but the most impressive thing was she did it almost the entire climb! I was feeling way outsmarted by now. Here my three year old taught me an awesome lesson in pacing. Slow and steady until the final climb and then pedal to the metal. We got to the top and she wanted to climb every rock on that mountain. She was equally impressive on the descent bombing down without a care. I think I may have a child mountain running prodigy on my hands. Also a go to plan for a much calmer Sunday.

Week Total: 11:15 hrs.

2 hrs more than last week!! I am not sure about where my mileage is at (not concerned) but I am really happy with my consistency and increased volume. I also feel like there is a really nice balance between different paces, speed/hill training and strength workouts. My caloric intake is right on as well to match my level of training and to feed whatever lives in my gut that is needing the balance (avg. 4500 calories per day). 12 + hours next week?

Week summary 2/25-3/3

2/25/2013
Mon- rest/recovery from Ragnar del sol ultra.

IT band is pretty dang tight but manageable.

2/26/2013
Tues- AM: 1:00 hr easy pace

2/27/2013
Wed- AM: 8 miles @ 5:45 pace

Track tempo run, not my favorite running surface but IT band was solid today and pace was easily sustainable for a "tempo". Time to pick it up.

Thurs- AM: 1 hr. easy pace

PM: 30 min. easy pace

IT band got angry so my easy pace was all I could give. Foam rolled following the PM run and that seemed to help quite a bit.

Fri- AM: extra 1.5 hrs of sleep.

I am thinking of counting that time as training...

PM: Treadmill- 30 min @ 15% incline followed by 3 x 4:1 intervals @ 15% (4 min. 4.5 mph and 1 min 10 mph) 16 min on stairmaster at full capacity (162 stairs per min).

This was pretty intense.

Sat- AM: 1:45 hrs on the bluff

Left at 6:00 which meant no headlamp! Sweet glorious single track. It has been too long my dear friend. I carried 16 oz of a carb/electrolyte blend from the local Complete Nutrition that seemed to keep my metabolic monster at ease.

PM: 1:45 hrs. Mtn. bike on the bluff with the girls

So towing 60 lbs of babies in the 40+ lbs bike trailer down and back up around 1000' vert on sandy trails was killer. What the heck was I thinking.

Sun- AM: 1:30 hrs hike to Big Rock w/Mom.

I almost lost a few appendages to frostbite and probably could have been quicker in ice skates due to icy trail conditions but regardless, the views made it worth it.

Week total: 9.25 hrs

Recap- consistency! Now start inching up total time (quite a ways off of Killian's 30+ hr weeks :) but I have a life. I also have an incredible family that supports my ultra antics and puts up with me when I am grumpy because I missed a run.