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.