Wednesday 23JAN2019

Joined Syd for her workout this AM.  Greg was there, as was a friend of Syd’s – Sam.  It was another chilly morning, and there was a pretty good wind going too.   Syd was to do 10 x 500 just around 6 minute pace.  I was not particularly feeling the workout but decided to ignore that.  I could tell I was not on, and with the hack still in the mix, I figured I’d do five.  Then I told myself I’d do six.  Then 8.  And then I just finished it with the ten.  It wasn’t a great workout -  I probably was better in the miles a few weeks ago, but it was better to do a something like this than to slog miles again. 

Afternoon – 4.2 with Greg as the kids did a workout.  It was one of those stupid windy days.  Did some gym work post, including front squats, splits squats, lunges and some upper body thrown in between.

Monday 07JAN2018

AM – 5.1, recovery with Greg.  I felt pretty good for doing a workout yesterday.
Fermentation looks like it peaked last night.  Small clean up job. 

This is not ideal, but probably reflecting that I should have left the water add to sum to 4.5 gallons versus five.  I don’t see it as an issue in creating a problem with the brew as when pushing this much gas, the whole system is under positive pressure and I think it is unlikely that stray anything gets in there.

I started plugging through Roche’s The Happy Runner again yesterday but then have switched over to catching up on Jay Johnson’s Coaching Runners podcast.  As part of that catching up, and “HS Coaching Learning” I want to do, I’ll also drill through a select set of Ben Rosario’s podcast.

Afternoon – I had considered a short jog with some strides in the afternoon but the winds were rather ridiculous and I opted for the weight room instead.  I effectively trashed myself in about 30 minutes of work with front squats, split squats, leg presses, various lunges and pull ups.

Friday 04JAN2018

AM – got out with the Eagle crew and Jeremy P on the Ridgeview loop around to the ditch, running with the new kid from Cali.  Easy, sub 8 jogging.  My hammies are bit sore still from the weight work on Wednesday but not nearly as bad as yesterday.  Finished with four strides.  6.2 miles

Hit the weight room afterwards and saw some of the kids from other sports doing overhead weighted lunges and so I did some of that.  I talked to the weight coach (he is awesome) Jimmy Z and asked him about some stuff I could do for quad strength, and we ended up talking about front loaded squats as being more effective for that than back squats.  Got in a few sets of pull ups too. 

It was not my best gym session but I want to keep at poking at this even if only in small amounts when I can, not traveling so that I can make some strength progress.

Last night I participated in an Eagle Scout Court of Honor.  I still am active with the Troop JZ was a part of, and seeing kids achieve this rank is a special moment for them.  I recognize Scouts are not everyone’s thing – but I find value in the program in its development of young people through outdoor experiences and its focus on character and skill development. 

At the Court – which is the “celebration” ceremony where a Scout receives their rank award – and hence is a combination of serious awarding and recognition of the Scout and his family and some good natured heckling (usually by sharing a story or two of something from the recipient Scout’s history) – there is also typically a point where the Scout provides a “thank you” back to certain people that have helped him on his Scouting journey.  On occasion he may provide a “Eagle Mentor Pin” as a memento of the occasion.. 

I have had the honor of receiving these pins in the past.  I don’t take it lightly.  I view it as one of the highest forms of recognition I can achieve at this point in my life – in that I have impacted someone in a positive way, to the point where they want to highlight that. 

When I have received these in the past, I have heard the Scout say something about how I made them laugh or I helped them in their project, but last night I heard the Scout say something different.  This Scout said that I had challenged them at one of their earlier rank advancements as not necessarily being ready for that rank because they had not really performed their best.

I was sort of surprised as I had no recollection of that.  The Scout went on to say how while he was not happy about it initially, he had really thought about it afterwards, and recognized that if he was honest with himself, he knew he was capable of more and that he would strive for that. 

Whoa.

Well, I’ll say this … that is going get me to strive to do the same sir.  Thank you for the reminder. 

PM – easy four miles, with strides.  I had considered not doing this but it was so dang beautiful out after the colder temps this past week I could not pass it up. 

Wednesday 02JAN2018

I have been thinking about getting a quality session over the last couple of days but the colder conditions (sub 20), the angry plantar on the right foot, and the opportunity to run with friends or the team have put that idea on the back burner.  I ran 6.1 with Greg / the team this AM. 

Post I hit the weight room, focusing on weighted squats.  I intermixed in some upper body in between as well.  Post I tried to jump rope but I was worked enough in a 20 minute session that I was just stumbling the rope. 

I can “see” so many things that I need to do and want to do in the gym to help leg strength, but I get trashed pretty quick.  Jump rope, front squats, split squats, cleans, goblet squats, box jumps … etc …

Side note – it appears that registration for the marathon and the ascent at Pikes are both still open … so it certainly does not fill like it did in “days of old” where it was booked in hours.

“Don’t fall victim to the victim mindset. Control what you can control, choose the right path, keep going.”

Afternoon – 3 miles with 10 x 100 … 18 down to 16 with nearly all of them being 17. 

Wednesday 05DEC2018

I have been enjoying a run of getting out early … a habit I have tended to forgo in the winter as of late. 

Running with GW and SB this AM kept the pace decent.  I got a few miles in with the kids in the afternoon and hit the weight room again.  I kept the focus on the legs, and added one that I have actually never done before … the dead lift. 

Monday 25NOV2018

Today I got out for the somewhat typical Broomstock loop that gave me 8.7 miles (with some strides).

I headed over to the gym at the school afterwards, and did some weight work for about 40 minutes.  That probably means I did about 15 minutes of actual pushing of weights in some sort of exercise fashion, and the other 25 was considering the universe between sets. 

I tried to focus on legs, doing squats and lunges of different types, including using that hex bar thing and the inverted weight sled thing.  I have come to believe that my leg strength has really waned in the last couple of years.  There is a few things that I consider as evidence of that, including a visible loss of muscle mass in the quads, a thumping I create when I come down stairs, and the struggling with even body weight exercises like lunges. 

My work so far is pretty simple.  I’ll probably not bring in dead lifts or cleans until I gain some “strength confidence” after being regular with this type of work for a while.  And while it was simple today and will be for a bit … I can tell I am gonna be sore tomorrow.

It seems silly to say that I am not really sure what has driven this weakness, since I have done nothing but run for exercise of that body part.  I’ll look to see if I can make a regular habit of some gym work on this a few times a week.  If I see it exercise as a fixed time investment, that does mean I’ll need to cut back some miles (see yesterday’s post). 

Off to DC for a couple of days this week so I had to do what I could to get some lights up.

Sunday 011214

US did pretty good in cross yesterday. Have yet to get a solid set of Bandera results but gathering what I can via blogs.

So who has been stealing these road signs?

285 from / to Fairplay has days like this.

Scooter wraps up is CoTrail report.

AM – on a whim, I decided to join the BTC group run this AM.  I figured this would motivate me to be a bit more honest with the pace, and maybe even do a few more miles. 

As I left the house in Broomstock, it was 45, and not a lick of wind.  When I got to the start of the run in Boulder, a mere 15 miles away as the crow flies, winds were steady at 20+ mph, gusting to over 30, and with the occasional snow blowing off it.  It was one of those winds where you can hear the low moan or howl up high in the sky.

As we climbed up Bluestem, I was far behind the boys with the shaved legs, and equidistant ahead of the girls.  So sort of a group run. ;)  Pace was all over the place … over 10 min/mile on the uphill /upwind to the Mesa in the crunch of the ice and the snow, and sub seven on the down and roads.  12 miles.

Right hip, psoas, down into the hammy was crazy tight – a combination of some of the harder work I did this week, imbalances and a longer period in the car yesterday.

55.6 on the week – admittedly a number that bugs some part of me but I also know that just chasing 70 week over week is a problem for me.  This week’s work set up for lesser miles, but I tried to get after a few more quality workouts.  300 push ups this week.

In the late afternoon, got to the gym with TZ.  I managed some squats (on a smith machine, which I like as it forces me to be careful with my back), leg presses, curls, extensions and some weighted lunges.  Got some back and tri work too.

Saturday 010414

Made my third foray over to the Southside FatAss (in its fourth year).  I have never run the full route, and had no intentions of doing so this AM.  A winter storm blew in (apparently over the continent) bringing a fair amount of snow, and that only further cemented my resolve to keep this run short.

I had considered jumping in an indoor track race today, but my memory of those meets is that the schedule often runs amuck.  As they can’t really know ahead of time how many heats of the 60 meter youth sprints they are going to have, you can often wait 3 hours to race for 5 minutes.  I figured 10 with the ultra crowd would be plenty for me today.
Early arrivals. 

There were about two dozen at the start, including some familiar faces with Mike H, Ray C, and Neeraj E.  We fell into an easy pace, slowed by the side slipping of the snow, and typical conversation:  what is on tap for ‘14, UROY, and fat adapted diets.
About the time I considered turning around, and making it a bit more than 10, I heard the familiar but unexpected heavy breathing of Bob.  Bob had started late but was hellbound to catch me. 

At that point, I figured we’d be up for the Dirty Bismarck loop (14.5) but ball roped me into heading up a bit out of Flatiron Vista to assure that we’d get 16.  I protested, but Bob has a long history of making me do things when I don’t want to (uh, like pacing me at the tail of my sole 100).

It was good.  The running was not fast, nor elegant because of the snow but it made for a nice longer (for me) effort. Conversation with Bob is always fun as we old man grump on a variety of topics. I got rewarded with another nice ice beard of the season, probably my last as I expect to clean up for work this weekend.
 

That blue coat by the way is great for some stuff, but as I was sweating in it today, the sweat was beading and freezing into snowballs in the lower sleeves.

16.4 miles.  Longest run in about 9 weeks.

Can a vegetarian be a fat adapted athlete?

Nick Symmonds nude post on Instagram when he was between sponsors (Nike and Brooks) is pretty hilarious.

Pretty cool pix of abandoned places.

Kids wanted to go to the rec center and swim in the afternoon, so I got in some gym work.  Pull ups, lat pull downs, seated rows, tricep overhead extensions (with push ups in between), bicep curls and close handed bench.

Friday 122013

"Back then, women weren't allowed to do much," says Pieper, 83. "I wanted to run the Boston Marathon, but they wouldn't let me. We were just supposed to stay home, bake cookies, and have babies."

AM – gym with Shad.  More leg work, same sort of thing:  squats, leg presses, hamstring curls, quad extensions, weighted lunges, calf raises, dead lifts.  A bit more weight and a bit more volume than the last time I did this workout with him.  In between and post I did a few other exercises:  some ab work, pull ups, dips, and bench (3 sets with 6 reps of 125 on the last so I think I can get 135 next time). 

The old saying is you don’t know what you don’t know until you know it.  Like in math, when you don’t know how to do a problem, you can’t see what mistakes you have made.  When you understand the concepts, you can see where you screwed up.  As I get more in the gym, I am more and more cognizant of how weak I am.  On squats, I can see my form break more as they become harder.  I can see the off balance rotation in my hips.  I can see that Shad can do 5x the weight I can do on hamstring curls, but I can do as much as him on quad extensions.  Work to be done.  I am not sure if I am ready to say this is starting to stick as a habit, but I am getting more towards that. 

But the gym still leaves me feeling thrashed and pukey when done.  Way more than a run.

… and like that Gregory trail opens up.  The knee jerk reaction is just to be happy it is open and say thank you.  I think it is worthwhile to ask, “why is open now?”  Or in other words state, “what has changed with it that allows it to be open now?”  Or maybe even “why was it closed?”  This sort of nanny-ism is ridiculous:  “It is important for users to remember that current OSMP trail conditions are far different from pre-flood conditions. Dangers include unseen hazards and large segments of trail surfaces that are rough, uneven and gullied. It is strongly recommended that visitors limit their activities to daylight hours and remain on-trail.”

Mona and Jono Fartleks

Good Epstein interview (author of “The Sports Gene”)  …. good quotes:  “There have been 17 sub 2:10 marathoners in America all time.  There have been 72 Kalejen sub 2:10 marathoners this season.”  “In what other country (than Jamaica) does a 6’4’’ 15 year old kid with blazing speed get directed to the track?” (comparing to where they would end up if they grew up in the US)

Van Damme has nuthin’ on Chuck.

Solstice slog tomorrow.  If you did not get an invite, consider this yours.  Let me know if you have not already if you are coming so I can be sure to have a burger for you on the grill when we finish.

Today’s run listening:

Evening – not much.  The day got away from me with various obligations.  Then it is was dark, and I could feel a bit of the soreness from this AM’s workout creeping in.  3.7 miles.  Ah well, will get some more tomorrow I guess.

Monday 121613

Footlocker boys race from the weekend:  if you can;t bear to watch the whole thing, tune in around 13 minutes into the video.  Four lead changes and elbows flying in the last half mile.

Yeah, I love a good race.  I don’t care if it is guys like that above racing each other, or a couple of six year olds, or ninety year olds.  Or just one dude against the clock and his own PR.  I sort of down care if it is trail, road, track, hill or flat.  I like a race. 

Which is why I sort of find this sort of funny:  Flotrack which does a pretty bang up job of tracking the sport, caught that some team of guys in Belgium broke the 100km treadmill record (a record once previously held by a team that included IM multiple time champ Craig Alexander), but no word of the 12 hour action in Arizona.  Impressive that they did do it at sub five minute mile pace for the whole thing I guess.  More funny:  Getting more play on Letsrun than Bitter’s run is Japan’s Kawauchi running 11 marathons this year including six sub 2:12s.  Gotta love the threads that spawn from that in the Letsrun message board hell hole.

Interesting blast from the past on Goucher in HS.  If you are a real XC geek for CO, this article is crazy.   Fun to see some familiar names in there (Ricks, Crandall, Briney, Samuelson, Brittan).

Really, these guys are our allies?  Yup, I am okay with fraking if we can cut that relationship off (yes, that is a foray into the political arena that I might just go all charlie sierra on and remove).

Windy day – again.

At least the wind keeps the bugs away.

Seeing the trees billow and office flags fully furled had me less than stoked to get out.  I got a message from co-worker Steve M that he was up for a run, and that broke the ice.  At high 8s, 9s and 10s heading west into the big winds, it was low 7s, sixes and even touching five on the way back.  I was motivated enough after doing five and a half with him that I headed out for another 4.5 to round it for 10 on the day.  Fastest running I have done over a month, but heavily wind assisted when it happened.  Fun though.

Post the run I hit the gym – working a variety of things from arms (bi dumbell curls, tri extensions) and chest (machine press, pretty sure I’d be hurting to get a 135 weighted bar up at this point) and abs … and legs.  I got about 2/3rds of the way through Bring Sally Up doing squats with a dumbbell before I caved.  Damn.  Also quad extensions, hammie curls, dumbbell squats, and eccentric calf drops.  With the run and the gym, I was fried.  Post a run, I usually feel good.  Post a gym workout I feel like I want to barf.  Post a gym workout where I ran before I feel like I want to go to bed and barf in it.

A friend sent me this picture from the summer when I had a hair cut. 

This hair thing is highly over rated.

Got five definites on the Solstice Slog.  Well at least according to FB.  That means probably me and one other person in reality.  :)  I’d drop FB in three heart beats but when I get to read gems like this from my friends, I realize I am hooked for life.

and

Tuesday 121013

Runners, watch out for flying deer.  And not reindeer.

Gym this AM:

3 sets of weighted (not much) front squats, 10-12 reps
3 sets of quad extension machine, 10-12 reps, changing foot position on each set
3 sets of leg press machine, 10-12 reps (I pressed like 100 pounds, but the guy before me left 500 pounds which put me in perspective quickly)
3 sets of hamstring curls, 10-12 reps (still the weakest exercise I do in this)
3 sets of deadlifts, 10 reps (100 lbs)
3 x weighted lunges 1/2 across gym (with medicine ball)
In between various push ups, incline sit ups, etc.

I don’t hit full failure on these but I was pretty fried after the 45 minutes of all this. 

Friel has a great write up today.  I read it and thought, “yes, that makes sense.”  Of course I then thought … except when you want to run a lot of T2. 

Or T4 or 5.

More seasonable temps today and was able to put up a run today.  There was some wind but not the 30 mph stuff we had last night.  10 miles easy, working out the kinks.

‘nother 100 coming to CO.

Wednesday 120413

Well, this ought to get some juices flowing … Macca wants to race Lance.   Got to admit, it gets my attention and I’d probably watch as much as part of me does not want to. 

Who do you think takes the 50 this weekend in SF?  Hard to pick as it is so loaded.  I find Sage’s recent post that he needs to train down to race up to be interesting.  That event and the HR and WS lotteries turn the weekend into quite the ultra party.  Solid interview with another favorite, and one of the nicest guys in the sport, D-bo.

Just started the EP interview with Matt F on diets and it is pretty interesting.  His take that there are diet cults is an idea that I have articulated in a different way over the years:  if we have proven anything as humans in our diet is that we can eat nearly anything to survive, and still eat a lot of varied stuff and be healthy.  Also interested in hearing Ben G’s cast on why athletes get fat.

Cool video of a kid getting ready for NXN.  Love the simplicity of the focus.

Morton read.

Rick M saw my reference last night to doing a session with my son’s Scout troop on winter camping and pointed me to this. 

Interesting article by Steve M on the transition from HS to College. (in terms of competitive running).

Pretty sure it is the earliest sunset everywhere in NA today … and sticks that way for a while.

Took Shad up this AM on a long standing invitation to hit the gym together.  As I am trying to get a bit stronger in the legs, I hit him up for a workout.  Had to navigate over to Westy through the snow, but no big deal.

While through October I averaged over 70 miles a week for the year, I am ridiculously weak in leg exercises in the gym.  I did hamstring curls the other day at my office gym and I could feel the muscle angrily protesting even at the lowest weight. 

With this in mind, I approached the workout with a mindset of both caution and wanting to jump into and start to address this problem.  I probably overdid it a bit, but hopefully not too much where I can’t get out of bed tomorrow.  I am sure I will feel sore though.

Straight Leg Deadlifts:  3 sets of 8-12 reps of bar +25 lb weight. (I could see my hips curving in the descent and Shad corrected me on the curve of my back)

Squats: 3 sets of 12 with the bar trying to remain focused on form (Shad was going heavier on these and with a much deeper squat – and as a front squat) 

Leg Press:  3 sets of 10-12 reps (I think when I do these I can almost visibly see how my left quad is markedly smaller than my right)

Laying leg curls:  near the lowest weight possible, 3 sets of 8-12 reps

Leg Extensions:  3 sets of 10 reps (I think this is the only one I was anywhere in the same ball park as Shad in terms of weight.  Alternated toe position to get different stimulus)

Walking Med Ball Overhead Lunges: 3 times halfway across the gym with the lightest ball possible.

Calf Raises both Standing and sitting:  10 reps, light weight.

I am hoping to do something like this once a week for the next 5 or 6 weeks.  The whole set with us B.S.ing and switching up, but moving with purpose took us 40 minutes.  Always good to catch up with Shad.

Short and slow jog due to the leg workout, the single digit cold, and the back.  Fun to get out in this stuff though.  5.7 miles.  First decent snotsicicles of the season.

Got word on some stuff for XC today that I am pretty excited about.  More to come on that soon.  That project, the backpacking project this summer, and setting up a brewery run this winter are things I am currently stoked about.

Thursday 050312

AM – gym …
Squats 10 x 135 (tough way to start at 0530), 10 x 135, 10 x 115 (much better form)
Leg lifts 2 x 25, then 16 alternating the sides
Calf raises 30 x 80, 40 x 70
Hip out 25 x 90, Hip in 25 x 90, Hip out 20 x 90, Hip in 25 x 90
Bench press 3 x 145 (new PR!), 3 x 135, 8 x 115
Mil dumb bell press 12 x 25, 10 x 30, 7 x 35
Tri rope presses 12 x 30, 10 x 40, 5 x 50
Torso machine 25 x 110 each side
Lat pull downs 15 x 80, 12 x 90, 8 x 100

Mid day:  7 miles with Dave B at work.  Was super easy, ended up averaging 7:55 pace.  Warm.  The foot has become a dull ache.  I am a bit reluctant to test it on higher grade stuff though as that might aggravate it.

Evening:  5 miles as easy as easy can be.  Wanted the run to feel almost effortless.  5 miles, 41 minutes on the track around JZ’s soccer.  Did 50 press ups afterwards and it was tough.  I am sort of stuff on the push ups at 50.  Abbreviated myrtle routine as a warm down.

Training 042612

Afternoon, back in CO.  7 miles.  Actually a little sore from … running!  as I had not done that in a bit before a couple of days ago.  About an hour.  Immediately post 50 push ups, squats10 x 95, 10 x 115, 6 x 135; calf raises 2 x 40 x 80, deadlifts 2 x 12 x 95, 10 x 95, leg presses 10 x 170, 10 x 180, 8 x 190.  Doing leg work after running is very different than doing it when you have not run.  Could have kept running but just evaluating.

Friday 042012

Colorado Running Hall of Fame inducted a few members last night that have left a mark at Pikes, including Danelle Ballengee, and Pablo Vigil (although Vigil is much better known for his accomplishments at Sierre Zinal).  Also in this class that caught my eye were Ken Chlouber, and Jerry Quiller – as these guys are more known for their support of running rather than actual running.

Leadville entrant list is up.  As is Leadman.

Some history for you WS philes out there.

Gym
Calf raises 40 x 80, 30 x 80, 30 x 80
Leg press machine – 12 x 180, 12 x 190, 10 x 200
Abdution 20 x 110
Adduction 20 x 110
Squat (in a controlled rack), 12 x 95, 10 x 115, 8 x 135.  I have to say, I liked how the rack helped me keep the motion appropriate and move my legs a bit more forward.  Allowed me to roll back into the hips more. 
Stat cycle – 120 minutes
Post ride got in 2 x 20 leg lift
Bench press 2 x 145 (new high for this good around), 4 x 135, 6 x 125

Wednesday 041812

Good interview with Rickey.

Afternoon – gym:  Dead lifts (I am not sure if I am doing these right) 12 x 95, 10 x 115, 6 x 135
Bench (I sort of like the bench … just an appetite to see if I am getting better at it) 12 x 115, 11 x 115, 12 x 95, 30 x bar
Leg press (seated), 12 x 170, 12 x 180, 10  x 190

Not a ton on the gym today, but I wanted to do a bit more in my time window on the bike.

Bike (stat of course), 60 minutes of steady spinning followed by 30 minutes with 15 x1 minute on and off.   I am getting stronger on this already. 

Do this:

Tuesday 041712

Afternoon – full day at work so I hit the office gym.  In work clothes, dumb bell bench (12 x 35); front shoulder raises (12 x 20), weighted lunges (2 x 10 x 20, 1 x 10 x 15), dumb bell push up rows (20 x 15).  30 “box jumps” up onto the treadmill (6”-8”?).  50 pushups.  A light gym workout.

The lunges are pretty difficult for me, particularly on the right side (when that foot goes forward).  I could also fee the Achilles unhappiness with the box jumps.  Good affirmation that I am not in the clear yet.  Not happy about that though.

Monday 041612

This is the post of the day.   You got to read all of it.  Being a father helps it from a context perspective too.

Mystery man Mike Morton podcast interview.

This video is a little surreal. 

Heat, Boston – excellent break down.

Mating pair of Kestrels in the back yard.  They were diving like crazy.

Gym
Glute machine 20 x 100 each side
Bench - 4 x 135, 8 x 115, 8 x 115, 12 x 95
Hip Out 20 x 110
Preacher curls (bar) 12 x 45, 10 x 55, 6 x 65
Seated tri rope extensions 12 x 40, 10 x 40, 10 x 30
Hip in 20 x 110
Calf raises 40 x 70, 40 x 45
Torso – 20 x 110 each side
Leg raises 2 x 25
Squats – 12 x 95, 10 x 105, 8 x 115
Leg press – 15 x 150, 12 x 170, 12 x 190
Front shoulder raises  10 x 25

I am being a chicken about 3 exercises … box jumps, dead lift and lunges.  Need to work these into the agenda.  Making progress overall though.

Followed with an hour on the bike.  Forgot to mention that I look to get out of the saddle when it gets tough (for the “ons”).

Between the squats, calf raises, leg machine and the bike, I was fairly worked in the lower half when I was done.

Saturday 041412

AM - gym.

25 x 25 leg lift

Torso machine 20 x 120 each side

Hip in machine 25 x90

Hip out 25 x 80

Leg extensions 3 x 12 x 90

Tri rope ext 3 x 12 x 40

Calf raises 30 x 55

Bench 8 x 115, 2 x 10 x 95

Glute machine 2 x 100 (each side0)

Squats 12 x 65, 12 x 45 (front)

Bike - 1 hour. 30 minute warm up, then 30 minutes of minute on (L13), minute off (L5 or 6).

Thursday 041212

AM - gym
Squats, 12 x

Leg press machine - 3 sets, 10 each, 185, 180, 175

Torso machine 15 x 110 a set per side

Leg extension machine 3 sets of 10 ... I forget the weight

Tri dumbell overhead 3 x 10 x 30lb

Calf raise machine 2 x 30 x 45lb

Dips (8, 6)

Front shoulder raises 1 x 10 x 30, 2 x 10 x 25

Afternoon - Inspired by Schlarb’s run up and FKT on the Middle Route, I decided to take a crack at this one this afternoon. I had little in terms of expectations, given my current fitness, and the fact that I had done a gym workout this AM with squats, leg presses and calf raises all in there.

After an easy warm up over the meadow, I got started out of the Gregory lot. Hit the bridge in 6:10, the mile in 14:27. Forgot to look at a split at the Ranger Cottage or the turn to Greenman, but two miles was at 25:24 (12:42). I really struggled from the rock slides on, and lost a good amount of time there. 3 miles was 40:08 (13:23) and the last put up at the 3.25 in 45:03. Far stretch from last year’s 43:17 at about this time in the year, but I have an odd confidence that I will crack that with a bit of work. I would like to get back to this every couple weeks for a bit.

While I did not "kill" this run - I felt really good in that I knew I was working. I was not slogging, but instead doing fairly good work. That itself felt REALLY good. Really enjoyed the run down Bear Canyon, actually pushing it a bit versus the typical grind I do through there. 10 miles.