WOD

My workout today.  Enjoy!

Trail Run Tuesday: My New Love

Today I got to hit the trails and try out all my new gear! I had a fabulous run up Millcreek Canyon on the Pipeline Trail.  It was cold at first, but once the sun came out I warmed up quite nicely!  I'm sure you're all wondering how I liked the Altra Lone Peak 1.5s.  Well, let me put it this way:  If my husband were a shoe, he'd be a Lone Peak 1.5!  I loved them!  The zero drop gives it the minimalist feel I love, the wide toe box is a dream and the cushion helped me run over rocks and ruts without a care!  I even purposely kicked a couple of rocks to see how sturdy the toe box is.  Pretty darn good, but I still don't recommend kicking rocks while you run.  Overall, the run was outstanding and I didn't want to stop.  In fact I ran for every minute possible until I had to leave to pick up my youngest from Kindergarten.  

I have to say that I was a little hesitant to wear the Balega socks.  I didn't think they would be warm enough, but I was pleasantly surprised that my feet were warm and toasty for the whole run (start temperature 20º).   Of course, I won't know how the Blister Resist really works until I wear them on a significantly longer run, but I did like them for this run.

I am really thrilled about this feature.  A gaiter trap!  Awesome!

They're pretty cute, don't you think?  Waaay too clean, though!

Hello from Millcreek Canyon!

There was dirt, ice, mud and snow.  A great combination for trying out new kicks!

Time to try the Honey Stinger gel.  It was really sweet and tasted basically just like honey.  It didn't bother my tummy, but I only had one.  Not sure how I would handle multiples.

So warm I took my fleece off!

Dirty shoes.  That's better.

There was also enough snow and ice that I tried them with my Kahtoola microspikes.  They were very comfortable with the microspikes, which is huge.  The microspikes are awful with my La Sportiva's, they dig into my toes.  That's no good at all.  

It was a wonderful run and I'm beyond thrilled with my new shoes!  Now, I just need to go buy a pair of the road version!

8.26 miles

1:34

11:22 pace (considering conditions and the fact that I stopped four times to take spikes off/put spikes on, and all the picture stops, that's pretty darn good!)

OR with Trail and Ultra Running

About a month ago I received a Facebook message from Mark Kreuzer, publisher of TrailAndUltraRunning.com (or TAUR) asking if I'd be interested in a Facebook moderator position.  I jumped at the chance!  I love the trail and ultra running community and have learned a lot from the folks who post on the Trail and Ultra Running Facebook group.  The gig pays in the opportunity to test gear, attend OR, and the satisfaction that I'm helping out a great community of fellow trail and ultra runners.

Fast forward to this weekend.  I was able to attend the OR show, a display of all the new outdoor gear that will be sold to retailers in the upcoming year/s.  This was the winter show, so much of the focus was winter sports, however there was still many running related things to see.  I had the pleasure of meeting the fine folks from Nathan Sports and try on some new hydration vests including the Vapor Shadow (which I loved and now really want) and the Zeal, which was also excellent.  They gave us some awesome detergent called Sport Wash that is supposed to eliminate that funk you get in your running clothes.  If you're a runner, you know what I'm talking about.  I'm crossing my fingers it works as well as they said it does!

Then, Mark, Missy (another great ultrarunner I know through my experiences at Speedgoat, Pioneer Day Marathon and Antelope Island) and I headed over to the Altra exhibit because I've been very interested in their shoes and wanted to check them out.  I met with Seth Wold, another local ultrarunner and super nice guy, who was thrilled to let me try on some Lone Peak 1.5s.  They were a dream!  And even dreamier, I was given a pair to test for Altra!  

I was also fortunate enough to have been given two pairs of socks from the very nice people of Balega to test drive.  I received a pair of Blister Resist (wouldn't that be nice!?) and the Enduro (doesn't that just scream endurance?)  Plus, I got a few give-aways including an insulated water bottle, some honey stinger gels (that Missy swears by because they are made of honey, not maltodextrin which bothers my guts) and a cool Altra buff.  Over all it was an outstanding day and I'm thrilled to now be part of the TAUR team!  

Showing off my new gear at the Altra exhibit.  

Aren't these beautiful?!  Stay tuned for a full report on these bad boys tomorrow after my trail run!

Products to review and goodies to try out!  Lucky me!

Chest & Triceps

Another killer chest and triceps day with the best guy ever!  And, guess who can now lift 85# on the bench press and 95# on the decline bench press?  If you guessed RENEE, you are the winner!  As I got off the decline bench after my second set of 95#, there was an older woman who had been standing nearby who gave me a huge smile, and a thumbs up.  Thanks for the positive energy, ma'am!

15 minutes stair machine

Bench press

Decline bench press

Incline dumbbell press

Tricep cable pull downs (not sure what to call them, but the bar used both arms at once)

One arm tricep cable pull downs

Ticep cable rope pull downs

Boom!  Jeff lifts heavy!

Why, yes I am getting chest definition, thanks for asking!

Working on those triceps!

Week in Review

Monday 20 min HIIT + Weight lifting, Chest day

Tuesday Powerflex class + 4 treadmill miles

Wednesday 3 road miles

Thursday Weight lifting, leg day + 2 treadmill miles

Friday Weight lifting, back & shoulders + 20 min elliptical

Saturday  7.01 trail miles

Sunday  REST

16.01 miles 

While that number seems absurdly low, I'm trying to maintain my "low mileage winter" pledge so I can come back in Spring stronger and ready to tackle a killer race season.  However, the Buffalo Run is only two months away, so I suppose I'd better work on increasing that number just a hair.  Slowly, slowly...

Dirt is still my favorite

We really really really could use some snow right about now.  The snowboarding is awful, everything is covered in brown ice and let's not even talk about the water supply.  However, while it's not snowing, I will enjoy dirt!  Katherine and I decided to go over to BST again because it was so awesome last week.  It was a bit icier than last week, but the dirt was still as glorious!

The biggest reason I think about moving from Salt Lake City is because of the pollution.  Here is a lovely pollution sunrise.

The moon was still visible when we started.

More pollution.

It was a pretty cold morning.  About 17º.

Check out this dirt!

There are some new signs posted in Corner Canyon.  I have never seen a cougar.  I've heard a pack of coyote, heard animals being attacked, seen deer, moose, toads, tarantulas, owls, had buffalo run downhill toward me, and seen animal remnants that have suggested cougars had been around, but have been very lucky to have never seen hide nor hair of a cougar.  Let's hope it stays that way.

Some of the ice we encountered was pretty sketchy.  Yay for microspikes!

After looking at the pollution I wonder why I live here.  Then I run in the mountains and remember exactly why I do.

7.01 miles

1:41

14:24 pace

Fabulous Flex Friday

Back and shoulder day rocked my world! I have gotten so much stronger. I actually lifted (just over) my body weight today.  I did two sets of 135# dead lifts! I also tried two new moves, military press and wide grip upright rows. I loved the military press! That one will definitely be added to my weekly routine!

Dead lifts

Pull ups

Barbell shrugs

Close grip seated cable rows

Machine lat raises

Standing barbell military press 

Wide grip upright rows

Back extensions with 30# kettle bell

Hanging leg lift

20 minutes elliptical

There it is! 135# of total body strength!

And no gym session would be complete without me flexing it up in the locker room afterward!  

Happy flex Friday all!

Time to rest up for a nice morning trail run!  

Daily Mile & Lift (And it's Throwback Thursday!)

Hey!  Hey!  Hey!  It's leg daaaay!  I worked it pretty hard, too.  Then for a little run on the treadmill.  My knee was hurting a little, so I did a super short walk/run.  I'm hoping the sore knee is just because I pushed legs so hard, but I suppose I'd better baby it anyhow.

Today's routine:
Leg extensions
Hamstring curls
Sumo barbell squats
Straight leg dead lifts
Angled leg press
Glute machine
Seated hip abductors & adductors

2 treadmill miles
22:56
11:28 average pace

And!  I've been reminiscing about all our (Speedy K and I, of course) fun snowy adventures last winter.  Remember these posts!?

Snow Run December 2012

Guest Blogger, January 2013

Long run cut short, February 2013

Don't stop the party run! February 2013

Daily Snow Hike, December 2012

Now that's what I call good times!  Is it Saturday yet?

Daily Mile

I was so sore this morning that I decided today would be a rest day...until Meghan texted me at 4:30 this afternoon asking if I wanted to run three miles with her.  Well, duh!?  So, she came on by and we did a couple quick loops around my hood.  A great way to finish off the day!

3 miles
32:04
10:41

Transformation Tuesday

Today I woke up pretty sore from an intense chest day yesterday.  I was planning on just doing a few easy treadmill miles and maybe a couple glute exercises. But, then I remembered that another mom from my girl's school invited me to join her in the Powerflex class at 9am.  Well, who am I to say no to a good workout?  So, I ran two miles on the treadmill, went to class, then ran another two miles.  Class was an ass kicker for sure.  Low weight, high rep, high intensity for an entire hour.  We did (I use the term we loosely, I skipped more than a push up or two) 126 push ups, tricep dips, lunges, etc etc.  It was a fun change, but I prefer to lift heavy and run far!

And, since this is transformation Tuesday and I'm feeling especially proud of the progress I've made in the past few months, here is a jewel of a transformation picture for you.  The left picture was after an entire year of running.  I'd done my first race, a half marathon and had already signed up for my first marathon in the Fall.  On the right, fast forward nearly two years, two marathons, two 50k's and countless other races later.  Let's also not forget all the diet changes and weight lifting!  Go me!  Look, I have a two pack!

2 miles

21:50

10:55 pace

2 miles

21:56

10:58 pace

WOD

This morning I got up early and did a 20 minute HIIT routine before heading to the gym for chest day.  Jeff ended up getting off work really early, so we went together.  I love having the help on chest day!  I did three sets of 65# on the incline bench press today!  Go me!

10 minute treadmill walk (Walk!? What does that even mean?)
Incline Bench Press
Dumbbell Press
Hammer Strength Iso Lateral Wide Chest Machine (say that five times fast!)
Incline Dumbbell Fly
Barbell Front Raises

I had a realization today that I haven't really been working my shoulders much.  I mean, they get worked when I do other things, but I haven't done much shoulder specific work.  I'll bet you can guess what I'm doing tomorrow...

Week in Review

Monday: Chest, Triceps + 3.1 treadmill miles
Tuesday: Back, Biceps, Abs + 2 treadmill miles
Wednesday: 28mins HIIT + Ab Pyramid
Thursday:  Leg day + elliptical & 2.5 treadmill miles
Friday: Yoga
Saturday: 7 mile trail run + Abs
Sunday: REST

14.6 miles total

Okay, seriously, I need to get my mileage up just a little.  I think I'll aim for 15-20 miles per week for the rest of the month, then up it a little more come February.  Sound good to you?

Super Saturday!

First things first.  A shout out to my son, Kurtis, who watched four little kids this morning so Katherine and I could go for a trail run.  Thank you, Kurtis!

Bonneville Shoreline trail, oh how I've missed you.  I love this stretch of trail.  We started at Hidden Valley Park and headed south toward Corner Canyon.  The trail conditions were stellar, and there was even a good stretch of dirt.  That's right, folks, dirt.  We were both feeling really good and happy to be running.  I was feeling in top form and was cruising uphills like I never have before.  I can tell that all my leg work is paying off on those uphills.  The entire run was great!  Then we headed back to my house and did a bit of an ab workout and some stretching before Katherine gathered her yard apes and went on home.  A good time was had by all!

Whaaaat!?  Dirt!?

I have no idea how Katherine managed this epic photo bomb, but it is outstanding!

The halfway point.  Sunshine and dirt.  What more could a girl want?

It's days like this that I remember why I love running so much.  My entire day is better on days like this!

7 miles of bliss

1:32

13:08 pace (that may sound slow, but on this trail in these conditions, let me assure you it is not!)