Daily Mile

Ultramarathon training can be hard.  Getting in miles and weight lifting can be hard.  But, I was reminded today of something that I'd forgotten.  Running the day after squatting heavy is hard. Really hard.  So, I took it slow and easy.  I enjoyed the day with my pup and didn't push distance or speed.  Tonight, my legs are really mad at me.  In fact, I'm going to go foam roll and go to bed.  But, running on tired and sore legs is excellent training for ultras, so I'll take it as a win!

Ozzy and I enjoy the view of the Wasatch from our neighborhood park.

3.1 miles

38:01

12:15 average pace

Daily Mile & Lift

Leg Day & Flex Friday, both!?  Oh boy!
Leg extensions
Sumo barbell squats
Leg press (I did 2 sets with 208#!)
Sitting calf raise

1 treadmill mile 11:48

Jeff squatting what I call an impressive amount of weight, and what he calls, "Not even that much."  Nuts!  His head is cut off because I was trying to be stealthy.  HA!

Happy weekend! 

Daily Mile & Lift

First things first, my amazing husband got me this kick ass t-shirt and shorts from Flag nor Fail  for Christmas.  The t-shirt says, "Never catch your breath."  YES!  I love it!

Now, on to the other good stuff!  I had an huge PR at the gym tonight!  I pressed 95 pounds on the decline bench press!  I only did two reps, but still, that is huge!  I am so super pumped about that!  When I first started lifting last year, I could only bench 30 pounds.  Jeff and I went to his gym.  I did a little running on the treadmill and we did chest and I threw in some squats for good measure.  They have a v-squat machine that I had never tried, but loved!

The routine:

Decline bench press

Incline bench press

High and low cable fly 

Bench press drop set

V-squat 

And because there is never anyone in the ladies locker room at Jeff's gym, I took advantage and snapped a couple of selfies.  The quads are coming along nicely.  

1.25 miles

12:28

9:58 pace

1 mile- alternating walk/run

13:29

Daily Mile

Today was my only run all week.  With a twinge in my knee last week, I just wasn't willing to push it.  Now, I'm feeling great!  Katherine and I went and hit up the Olympic Oval since it was all of 15º outside.  She planned a lovely little speed work meets push ups kind of workout for us.  We had a blast and we had the place totally to ourselves for most of the time.  Bonus!  We could be as loud and obnoxious as we wanted without worry!  The track at the Oval is 442 meters, which is just over a quarter of a mile.

Here's the low down:

Run 4 laps warm up

Run 4 laps race pace

Run 1 lap cool down

Push ups 20 real push ups 20 modified push ups (Katherine stuck with the modified push ups)
Plank 60 seconds

Side plank both sides 30 seconds

Run 4 laps warm up

Run 4 laps 1/2 lap sprint, 1/2 lap easy pace

100 crunches

100 Russian twists

50 Bicycle crunches 

25 Squats

25 Squat kicks

Countless epic high fives to running buddy interspersed accordingly

Go Katherine!  Get it!

 I'm thinking 38 push ups for my 38th birthday.  I've got time...

Running finished!

Crunch time!

Squat it out, ladies!  

The view from the floor.  It's a huge building!

Yeah, we were tired.  And happy.

Okay, now I know we've never fooled around on a run before *cough cough* but we saw this Christmas stuff and couldn't resist!

Today was a lot of fun!  I kind of forgot that I used to like sprinting.  I can haul ass pretty well on the super short stuff.  We will definitely be doing this again!

4.668 miles

Not really sure about time or pace.  The GPS on the Garmin doesn't work indoors.  Next time I'll have to use a stopwatch!