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.