Rest & Recovery

The week after Bryce I felt I'd been hit by a mac truck I did nothing.  No, that's not true.  I hobbled around like a drunken sailor, iced my legs, soaked in Epsom salts, foam rolled and ate like... like... well, like I just ran fifty miles.  Cookies.  Cake.  Carne Asada.  I worked hard at replacing calories and taking care of my body.  By Saturday the swelling and bruising were gone and I mostly wasn't limping any more.  I was also itching to move my body.  I hit the gym Saturday, Monday and Wednesday.  Monday I actually got up early in an attempt to hike, but I just wasn't ready so after 3/4 miles I left Corner Canyon and went to the gym.  Then there was my epic fail of a bike ride on Tuesday.  Overall, I've been doing great.  I have been sleeping in a lot.  I visited the chiropractor and massage therapist which was miraculous!  I'm really looking forward to running, but I'm trying really hard to be patient.  My IT bands are still tight, so I want to give them plenty of time to chill.  Soon enough.  The mountains aren't going anywhere...

Jeff, killing it, as usual.

 Hike.  Psych!

 Oh yeah, and my nails are dropping like flies!

Daily Mile & Lift (times five)

This week has been filled with a lot of wonderful runs.  Not only did I get to run with a new friend, I had the pleasure of being accompanied by my other half on three runs this week!  Jeff decided that he wanted to try a taste of my world and joined me for a few short jaunts this week!  What a stud!  Plus, we did the usual heavy lifting together.  

Monday was chest day, although I took it really easy since I was still sore from Bosho on Saturday.  Tuesday Jeff and I did the one and a half mile loop in our neighborhood together.  My legs felt really good after this and I knew I was ready to run again.  Wednesday was twelve plus miles of fun with my NARF (New Adventure Running Friend.) Thursday Jeff and I ran 2.54 miles at Crestwood Park and then hit the weights for a killer back workout.  Then, this morning he joined me yet again for 3 miles at Crestwood.  He'd better look out, I may turn him into a trail runner!

Some of my favorite things.  I know you may not recognize me since I'm not wearing anything fluorescent, but I promise, it's me!

Tuesday

1.5 miles

17:18

11:33 average pace

Thursday

2.54 miles

28:51

11:21 average pace

Saturday

3.01 miles

36:46

12:14 average pace

Training Week 2

Monday 3 road miles + weight lifting -legs
Tuesday 15 min elliptical + weight lifting -shoulders, back, biceps
Wednesday 3 road miles
Thursday 6.31 trail miles
Friday weight lifting- chest
Saturday 12.7 trail miles + 13 min HIIT routine

Sunday  13 min HIIT routine (I've joined another week long challenge, but that's another post!)

Weekly total 25.01

Training total 49.68

Flex Friday

Last night Jeff and I went to the gym together for a little chest action.  I had an awesome PR on the decline bench press!  115lbs for five reps!  BOOM!

30 min elliptical

Incline bench press

Decline bench press

Incline dumbbell press

I take myself very seriously.  No fooling around!  Okay, well maybe just a little...

There is that awesome bicep vein again!  

Daily Mile & Lift

After volunteering (in my running gear) in my daughter's kindergarten class today I quickly went home and had a snack and headed out the door for my run.  Three miles in thirty minutes is super speedy for me!  I was very happy with my pace.  Then, I popped across the street to the gym (after a quick shirt change) for a super quick leg workout before I had to pick up Clarissa from school.  See, I remembered!  No legs in the second half of the week!  My leg workout was fairly wimpy compared to usual, but after Thursday's brutality and then my long slog on Saturday I suppose an easy leg day can slide this once.

Leg extensions

V-squat

Glute extension machine

Hip adductors

Hip abductors

BOOM!  

3 miles

30:46

10:15 average pace

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