Training Week 1

Monday 3.2 road miles + weight lifting
Tuesday 3.54 road miles +weight lifting
Wednesday REST
Thursday 5.28 road & trail miles + weight lifting
Friday REST
Saturday 12.65 trail miles + weight lifting
Sunday REST

Weekly total 24.67
Training total 24.67

Aaaaand I'm off to a good start!

Daily Mile & Lift

Somehow it's always the shorter distances that are hard for me.  I'm not sure if it's mental, or what, but often the my single digit runs are the tough ones!  Today was no exception.  My legs felt tired and sluggish and the  headwind was brutal.  I still took plenty of time to enjoy the grey day and some sights along the way.  

Crestwood park.  Another super duper close mini-trail with a spectacular view of the mountains.

Lots of color brightened up this grey, windy run.

Not so shabby for a trail that's smack in the middle of town!

Then, as I was on my way home I kept hearing this sound like kids wailing.  I couldn't figure out what it was until I looked over and saw these guys!  They made me smile!

Home again, home again.

5.28 miles

58:13

11:01 pace

And now I'm completely beat up after killing leg day with Jeff tonight.  He put me through the wringer on the leg press with a killer pyramid set!

Leg extensions

Leg curls

Leg press

Box squats

Calf press

Daily Mile & Lift

This morning it was fairly warm out, so I walked the kids to school in my running gear and then went for a quick jaunt around the neighborhood before heading to the gym for back, shoulders and biceps day.  I haven't run for four days in a row in a while, so I was feeling a little beat up.  I decided to do my other three miler and save my five mile run for Thursday when I can (hopefully) go hit up a trail on fresh legs!

Deadlifts + shrugs

Close grip cable rows

Lat pull downs

Military press

Close grip upright rows

Barbell biceps curls

Lat raise machine

Hanging leg raise

SHORTS!  

3.54 miles

41:14

11:38 pace

Daily Mile & Lift: Ultra Training Begins

Let the fun and games begin!  Yesterday marked the official first day of training for Logan Peak Trail Run on June 28th.  I went to the gym in the morning to work chest, triceps and abs and then met up with Katherine and her kids in the park in the afternoon for a little bike and run fun.  We did a lap with the kids and then took turns watching the kids play on the playground while the other ran and then did one more lap with the kids at the end.  Lila is very fast and went off on her own, but Clarissa bikes at the perfect pace for me to run (slowly) along with her.  It was a super mellow run, but fun to get the kids out with us!

10 min elliptical

Bench press

Incline dumbbell press

Incline dumbbell flys

Narrow grip triceps dips

Glute machine (just because)

Cable triceps pull downs

Cable triceps rope pull downs

Hanging leg raises

Russian twists

Crunches

Bicycle crunches

Reverse crunches

A beautiful day at Flat Iron Mesa.

3.2 miles

36:19

11:20 pace

100k Training Plan

Welp.  Here she is.  Starting tomorrow I will be in training mode until my target race for the year, Antelope Island 100k on October 11th.  The week of April 28th I will begin using (more or less) the training program from Relentless Forward Progress.  I have switched some weeks up to suit my racing schedule and I actually left one run a week out, because I've found in the past that four runs per week on most weeks works well for me, and because I want plenty of time to continue my weight lifting.  The strength is important for my big race in fall.  As always, I will be open to changes as I go along.  And I'm sure I'll be forced to make changes, because sometimes stuff happens.  However, I'm feeling pretty good about the way things are laid out.  Wish me luck!  

p.s. I won't necessarily run my runs each Monday, Tuesday, Wednesday and Saturday, this is just so I know what I'm supposed to run that week.  However, long runs will be on the weekends.

Daily Mile

When I can't make it to the mountains to run, I don't have to go far for a little trail with a beautiful view.  I enjoyed another solo run today.  I can feel spring in the air!  I'm getting really excited plotting out my training plan and looking at all the fun races I get to run this year!  It's going to the best year of running yet!

That little brown mountain in the distance is Antelope Island.

6 miles

1:02 

10:20 average pace

Flex Friday

I was sick all week and didn't do a damn thing.  Mostly I sat on the couch, which is really really hard for me, even when I'm not feeling well.  However, Friday I was finally feeling good and Jeff and I went to the gym together in the evening.  It felt really great to be back at it!  

10 minute treadmill walk

Incline bench press

Pull ups

Overhead dumbbell press

Cable straight arm pull downs

Cable bicep curls

Cable tricep pull downs

Cable rope bicep curls

Cable rope tricep pull downs

Box squats

When in Rome

Katherine and I decided on a road run today on this wonderfully warm winter day.  It was 54º at 7am so I slipped on a pair of shorts and a fall/spring top and headed out the door.  We went down to the South Jordan Parkway.  The parkway holds lots of fond running memories for me.  I ran both my first 18 and 20 mile runs there along with awesome friends who rode their bikes with me!  Denise rode along with me on my first 18 miler when training for the 2012 St. George Marathon, and only a couple weeks later, Katherine rode her bike along with a very sick (I'd just gotten over the stomach flu) me on my longest run before race day.  Today was immeasurably easier than either of those runs.  It was the perfect running temperature and we had a blast chatting it up about old times.  There was also a lot of stellar Utah graffiti.  There isn't a lot of that around here, so I always stop to enjoy it.  Yes, I'm odd, and maybe it's because of all the graffiti where I grew up, but I like graffiti.  

Look Ma!  No pants!

The Wasatch front

Wow!  Don't get too wild with your graffiti kids!

Katherine decided that today she was the criminal because of her bandanna.  HA!

You can tell it's Utah because even though they're doing something illegal, they're not really cussing.

Damn!  We forgot our spray paint!

Who knew you were so gangsta, Katherine!?

Overall, an excellent run.  I was surprised that I felt so great the entire time despite the fact that my last run of this distance was in December!  Time to get cracking with the 25k training!

10:08 miles

1:52

11:06 average pace