| Location: American Fork,UT, Member Since: Nov 27, 2009 Gender: Female Goal Type: Boston Qualifier Running Accomplishments:
St George Marathon
2011 - 4:11:52
2017. -4:01:17
2021 - 4:03:05
Salt Lake City Full Marathon
2013 - 4:23:03
Ogden Marathon
2012 - 3:58:35
2013 - 4:17:20
2014 - 4:02:51
2017 - 3:55:22**
2023 - 3:57:09
Utah Valley Marathon
2019 - 4:05:37
Top of Utah Marathon
2014 - 4:09:27
Mt Charleston Marathon
2019 - 4:05:33
West Mountain Marathon
2015 - 4:42:34
St George Half Marathon
2012 - 1:55:00
2013 - 2:03:00
2014 - 1:46:00
2015 - 1:48:00
2022- 1:42:45**
Salt Lake City Half Marathon
2012 - 1:51:00
2014 - 1:44:01
Hobble Creek Half Marathon
2001 - 1:40:00**
2011 - 1:45:00
2012 - 1:43:00
2013 - 1:43:00
2022 - 1:48:53
American Fork Half Marathon
2013 - 1:48:24
2014- 1:53:23 (pacing Tim)
2017 - 1:47:54
2018 - 1:48:12
2019 - 1:47:50
Timp Half Marathon
2012 - 1:47:18
2022 - 1:49:40 (AF Cancer course)
Utah Valley Half Marathon
2011 - 1:55:00
Top of Utah Half Marathon
2010 - 1:48:20
The Haunted Half Provo
2018 - 1:51:28
Goblin Valley 50K
2014 - 5:58
Red Mountain 55K
2018 - 7:31:37
Antelope Island Fall Classic 50K
2017 - 6:14:23
Antelope Island 50 Mile
2015 - 10:10:00
Antelope Island 100 Mile
2018 - 26:53
**Personal Best
Short-Term Running Goals:
Long-Term Running Goals: To qualify for Boston Personal: Married for 23 years. I have 18 year old triplets and a 15 year old. I love to sew, garden, and run!
Favorite Running Quotes:
1.
"Sooner or later the serious runner goes through a special, very personal experience that is unknown to most people.
Some call it euphoria. Others say it's a new kind of mystical experience that propels you into a elevated state of consciousness, a flash of joy.
A sense of floating as you run. This experience is unique to each of us, but when it happens, you break through a barrier that separates you from casual runners. Forever. And from that point on, there is no finish line. You run for your life. You begin to be addicted to what running gives you."
~Nike Poster
2. A journey of a thousand miles begins with a single step.
You’ve no doubt heard this. And you’ve probably recited it in your mind on a run or at the gym when you’re just beginning to get in shape. You have a goal in sight and this quote brings you back to the current moment.
But the problem is that many runners forget all of the steps between the first one and the goal. If your goal is to run under two hours for the half marathon then you need to be honest about all of the little steps to get to that goal.
You should have goals, but you should take it one step at a time. And you should be honest about the fact that you don’t know how many steps it will take to get there. ~ Vernon Gambetta
3. Human beings are made up of flesh, blood and a miracle fiber called COURAGE! ~ George Patton
4. Find the courage to be patient. Favorite Blogs: |
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| Miles: | This week: | 0.00 |
Month: | 72.21 |
Year: | 455.58 | | 2014 - Minutes Lifetime Miles: | 28605.00 |
|
| | Slow miles | Fast miles | Total Distance | | 672.10 | 4.00 | 676.10 |
| |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 miles outside - up silo road - Murdock Canal - down temple hill
This run was definitely faster than my other runs. Probably because there wasn't any ice today and I *hope* my fitness is slowly returning. AP 9:24
7 degrees outside
3x
overhead press
butterfly
seated row
skull crushers
front raise
front row
single leg overhead press
tricep with bar
push ups
clams – side plank with band
hammie roll out withball
Stretch and foam roll – glutes are VERY sore from yesterday
| |
|
| | Slow miles | Fast miles | Total Distance | | 2.50 | 0.00 | 2.50 |
| Easy 2.5 miles on the home TM. Quick stretch. Still very sore from all the glute work.
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| 3 miles on the home TM.
3x
walking lunges – focusing on holding and correct form
single leg dead lifts
side to side lunges
side to side squat with band
squat with ball with band
push ups
paper plates
1x
B6
60/60/60 plank
Stretch and foam roll
| |
| |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| AM #1
3x
overhead press
butterfly
seated row
skull crushers
front raise
front row
single leg overhead press
tricep with bar
one arm push ups on Bosu
1x
B6-10
60/60/60 plank
LLL-3way
Stretch and foam roll
AM #2
45 minutes on the step mill – easy – read my book and time went by fast - gym was empty
3x
adductor/abductor/glute on pulley machine
adductor machine
Another stretch and foam roll
| |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 miles - temple hill - silo road - murdock canal. It's been warmer out, so a lot of snow has been melting. But it was super icy out this morning with the morning chill. Slippy slidy!
9:26AP
Yoga for runners-45 minutes
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| AM #1 At home gym
3x
push up
curtsy lunge
hammie roll out on ball
2 mile run
1x
60/60/60 plank
LLL
B6
AM #2 At gym
3x
adductor/abductor/glute on pulley machine
adductor machine
1x-
B6 – only 5
Fire hydrants
1 mile run
My quads and adductors have been SO SO SO tight lately. I've been stretching and foam rolling like crazy. I guess it is just part of the process.
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 1x
B6-10
LLL
60/60/60 plank
Fire Hydrant Holds
Epic ski day at Snowbird. Mineral Basin was open and we skied in knee deep powder. Pushed my limits and it was amazing!
| |
|
| | Slow miles | Fast miles | Total Distance | | 4.30 | 0.00 | 4.30 |
| 3x
Walking lunges 4
Single leg dead lift
Bohiem lunge
Squat with lateral leg lift
Superman with glute lift
4.3 miles - up bike hill-silo road-temple hill..... No ice! It was a titch warmer out and ended up taking off my gloves. Getting easier....very slowly.
AP: 9:11
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| 3 miles on the home TM. I had to run early this morning.
B6
LLL with band
clam with band
60/60/60 plank
Fire hydrants
Superman glute hold
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 45 minutes on step mill
Adductor/abductor/glute on pulley machine
Butt blaster machine
Hamstring machine
Adductor machine
Abductor machine
Stretch and foam roll
| |
| |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| 3 early miles on the home TM
B6
Hip Hike
60/60/60
| |
|
| | Slow miles | Fast miles | Total Distance | | 5.30 | 0.00 | 5.30 |
| AP: 9:20
Ran after the kids went to school. Snowing out. Up pioneer house hill - up silo road - MCT - down LP Hwy.
Hamstring was pulling
B6
60/60/60 plank
Fire hydrant
B6
Walking lunges
One leg bridge
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Stretching before Snowbird. I didn't ski tons today. It was CRAZY foggy. It was chaos trying to get down the mountain while only being able to see a few feet in front of you. But the snow was awesome.
| |
|
| | Slow miles | Fast miles | Total Distance | | 4.10 | 0.00 | 4.10 |
| AP 10:15 - so very icy out. 300 N to AF Creek trail - out and back. Hamstring still pulling.
3x
walking lunges – focusing on holding and correct form
single leg dead lifts
side to side lunges
side to side squat with band
squat with lateral leg lift
B6
paper plates
LLL
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| 3 miles on home TM before a full day of skiing at Snowbird.
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| AM #1
3x
overhead press
butterfly
seated row
skull crushers
front raise
front row
single leg overhead press
single leg bicep curl
tricep with bar
push ups on Bosu
bohiem lunge
paper plates
hammie roll out on ball
AM#2
50 minutes on the step mill
3x
adductor/abductor/glute on pulley machine
adductor/abductor machine
| |
|
| | Slow miles | Fast miles | Total Distance | | 5.30 | 0.00 | 5.30 |
| Up temple hill - right at temple - silo road - MCT
AP: 10:02 - icy on side walks - snowing
Quick stretch
| |
|
| | Slow miles | Fast miles | Total Distance | | 4.30 | 0.00 | 4.30 |
| 4.3 mile run - up silo road. I ran through a large flock of peacocks. I think I made them mad.
3x
walking lunges – focusing on holding and correct form
single leg dead lifts
side to side lunges
side to side squat with band
squat with lateral leg lift
paper plates
LLL
1x
60/60/60
Fire hydrant
Bosu push ups
Glute supermans
Stretch and foam roll
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 30 minute hip opening yoga
Ski at Snowbird
| |
|
| | Slow miles | Fast miles | Total Distance | | 5.30 | 0.00 | 5.30 |
| 5.3 miles - up silo road to nursery road. Best run I've had in awhile. Warm outside
AP: 9:28
3x
overhead press
butterfly
skull crusher
seated row
single leg hammer curl
front raise
front row
overhead press
tricep with bar
1x
B6-5
LLL
60/60/60 plank
fire hydrant
clam
paper plates
2 houses walking lunges
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| 3 miles on home TM with bumping incline up
1 round of
squats with lateral leg lift
mountain climbers
single leg hammer curls
triceps
side to side squats with band
paper plates
clams
dead lifts
chest press
bent over row
side to side lunge
triceps
push ups
supermans
single leg dead lift
calf raises
paper plates
squats with lateral leg lift
hammie roll out
single leg bridge
60/60/60 planks
glute superman
LLL
Fire hydrants
B6
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 1 hour on the step mill. Drip....drip....drip
Stretch and foam roll. Deep tissue massage with Tim. He certainly knew what he was doing and my hammies/TFL are quite sore today.
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| 3 early miles on the home TM. Still quite sore from the massage.
3x
overhead press
butterfly
skull crusher
seated row
single leg hammer curl
front raise
front row
overhead press
tricep with bar
single leg overhead press
triangles
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| 3 miles on the home TM
3x
walking lunges – focusing on holding and correct form
dead lifts
side to side lunges
side to side squat with band
squat with lateral leg lift
LLL
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Hip yoga again
| |
|
| | Slow miles | Fast miles | Total Distance | | 4.30 | 0.00 | 4.30 |
| Up silo road. 36 degrees - windy with pelting snow/rain.
15 minutes of stretching/foam roll. Heading up to Deer Valley because Little Cottonwood is closed because of avalanches.
| |
| |
| | Slow miles | Fast miles | Total Distance | | 3.90 | 0.00 | 3.90 |
| 3.9 miles - up Silo road - 4 inches of new snow - 25 degrees
AP: 10:00
3x
walking lunges
single leg dead lift
side to side lunge
**need to finish the rest of my strength training after skiing at Snowbird!!!!!
side to side squat with double bands
squat on flat side of Bosu with weights
LLL/Clam
Daily glute work x1
B6
60/60/60 plank
Fire hydrant holds
paper plates
glute superman
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| AM #1
3x
overhead press
butterfly
seated row
skull crushers
front raise
front row
single leg overhead press
single leg bicep curl
tricep with bar
Daily Glute Routine
1x
Single leg squat (cross over drill)
60/60/60 plank
LLL with band
Clam with band
Fire hydrant hold
Paper plates
Single leg bridge
Glute triangles on Bosu
AM #2
45 minutes on the step mill – easy – read my book and time went by fast
3x
adductor/abductor/glute on pulley machine
adductor machine
abductor machine
hamstring curls
| |
|
| | Slow miles | Fast miles | Total Distance | | 5.30 | 0.00 | 5.30 |
| AP: 9:02
My Garmin has been having a hard time these past two runs (maybe because of the HR monitor). The Garmin map of where I ran is way off. And I know that my first mile couldn't be 9:11....I live at the bottom of a huge hill!! I know this run is only 5.3 miles (not 5.6). I need to do some internet research to fix it!!
Light dusting of snow and slippery in some spots. 12 degrees.
Legs strength training
3x
Lunge on Bosu
Curtsy lunge
Squat jumps on Bosu
Side lunges on Bosu
Calf drops
60 second wall sits
Hammie roll out on ball
Daily glute/core
1x
Single leg squat drill
LLL with band
60/60/60 plank
Fire hydrant holds
Paper plates
Single leg bridge
Glute superman
| |
|
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Discovery Park
AP: 10:06
HR: 152
18 degrees and snowing. I slept in today to get the full effects of a "rest day". So I ran after my kids went to school.
The heart rate monitor I had been using was chaffing SO badly. So while I was picking up a new pair of Ravennas, I also got the new model of the Garmin heart rate monitor. WOW - what a difference. No chaffing. And the map section of the Garmin connect was correct (so was the mileage).
I think I'm starting to understand running by heart rate. I've read Phil Maffetone's stuff before, but now that I can see my heart rate while I run it makes more sense. It was dis-heartening to see my average heart rate today was 152 bpm and I was only running a 10:00/mile (and I need to be in the 8:20/mile for a BQ). And according to Phil's equation it should be a 138bpm. I still have time.
Stretching, foam roll and Gua Sha scraping on my lower legs.
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|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 21 degrees and 4 inches of new snow.
4 miles - 1:31:44
Hike up Grove Creek to the bench to test out new micro spikes. The trail was tracked out, but I definitely needed the spikes. Icy in a few spots. The sun came out on the way down and warmed me up. Beautiful!
My goal is to be able to run this someday.
Calves are already tight.
| |
|
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| AP: 10:08 MCT
HR: 156
0 degrees outside....brrrrrr!! Calves are tight and shins are bugging.
3x
lunge matrix
dead lift
squat with band with lateral leg lift
side to side squat with band
single leg overhead press
row
front raise
front row
triangles
Daily glute/core
1x
single leg squat
LLL with band
60/60/60 plank
Fire hydrant
Paper plates
Single leg bridge
Glute triangles on Bosu
Lots of calf stretching and foam rolling
| |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 12 degrees - ran on the Murdock Canal Trail.
AP: 8:55 (9:59, 9:13, 8:30, 8:16, 7:58, 9:30)
HR: 171
I didn't sleep well last night as I was nervous about this LT test. 15 min warm up (4x30 sec stride) - 30 minute hard run - 15 minute cool down. Numbers don't lie and I really get to find out where I am fitness-wise.
Started with the 4x30 seconds. I am very much a negative-split runner, so I just started to run and tried to push. The last 10-15 minutes I pushed harder and was definitely in puke zone.
I was hammered by then end. I jogged very slowly home. Once I got in my house and looked at Garmin Connect, I realized my cool down was 7 minutes short. I guess I ran the second half much faster than I had anticipated and turned around too soon.
3x
walking lunges
single leg dead lifts
side to side lunges
side to side squat shuffle with band
squat with lateral leg lift with band
hammie roll out on ball
calf raises
Daily Glute/Core
1x
single leg squat drill
LLL with band
60/60/60 plank
fire hydrant hold
paper plates
single leg bridge
glute triangles on Bosu
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 45 minutes EASY on the step mill. I'm still kinda hammered from yesterday and my shins/calves are still bugging. Deep tissue scheduled for Thursday.
3x
overhead press
butterfly
seated row
skull crushers
front raise
front row
single leg overhead press
single leg bicep curl
tricep with bar
Daily Glute/Core
1x
Single leg squat
LLL with band
Glute triangles on Bosu
Single leg bridge
Fire hydrant holds
Paper plates
Calf raises
AM #2 at gym (I HATE the gym!!! I really wanted to go hiking, but knew I really needed to take it easy today. I wouldn't have it I had been hiking).
3x
adductor/abductor/glute on pulley machine
hamstring curls
calf raises
| |
|
| | Slow miles | Fast miles | Total Distance | | 8.33 | 0.00 | 8.33 |
| TT: 1:24
AP: 10:10
HR: 161
5 degrees outside. I absolutely love winter running.
MTC to PG and down the hill to Manila.
I was running out of time this morning and had to pick it up the last few miles. I could see my HR start to go up and it drove me nuts. This HR running is hard....to go slow.
Listened to season 2 of the Seriel podcast. Made it home on time just barely.
No time for stretching or weights as I had to get kids up to for school. Tomorrow is catch up day in weights and stretching/foam rolling.
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| TT: 31:30 - to Manilla Elementary
AP: 10:18
HR: 149 BPM
19 degrees, foggy and very light snow. Ran to Manilla Elementary.
3x
walking lunges
side to side lunges on Bosu
dead lifts
curtsy lunges
Daily Glute/Core work
1x
single left squat
glute triangles on Bosu
single leg bridge
fire hydrant holds
60/60/60 plank
Long stretch and foam roll. Massage today!
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Skiing at Snowbird to celebrate our 17th anniversary!
| |
|
| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
| AP: 10:27
TT: 47:05
HR: 158
Wood chips around Liberty Park. Slippy slidy.
Love love love watching the trials today. Good 'ole fashion foot race!
| |
|
| | Slow miles | Fast miles | Total Distance | | 5.15 | 0.00 | 5.15 |
| 3.68-10:04-37:04-165
1.48-15:02-10:08-168
32 degrees, light rain and icy in spots. I ran up temple hill to the rec center to the high school track. 6 strides along the straights. 1 mile run home from track.
3x
Walking lunges
Dead lifts
Side to side lunges
Side to side squats with band
Squat with band and lateral leg lift
LLL with band
Daily Core/Glute
1x
Single leg squat
60/60/60 plank
Fire hydrant hold
Paper plates-wipers
Paper plates-spiders
Single leg bridge
Glute superman on Bosu
Right hip flexor super tight (like before I had surgery). Lots of flexor stretching.
| |
|
| | Slow miles | Fast miles | Total Distance | | 6.30 | 0.00 | 6.30 |
| Corner Canyon with Kelli AP: 16:40, TT: 1:44, HR: 159, Elevation: 1069
Daily Glute/Core Routine
1x
Single leg squat
LLL with band
60/60/60 plank
Fire hydrant hold
Paper plates
Single leg bridge
Glute superman on Bosu
3x
single leg overhead press
front raise
front row
single leg hammer curl
tricep
triangles
overhead press
butterfly
skull crusher
seated row
Short stretch and foam roll
I met Kelli at Potato Hill to run the Corner Canyon trails. This didn't turn out as I had planned! Trail conditions were harsh and icy (my spikes helped, but I was sliding everywhere). There was construction, so we turned around and headed south. The south trail wasn't tracked out and we post-holed till we ran out of time. Such a bummer.....we ran these trails all winter last year. Too much snow this year. So do I need to do a long run later in the week and call today a hike? Ughhhhh.....
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| My feet are quite sore from yesterday's trail adventure (and I have blisters under each big toe.....maybe from my microspikes?). So at the risk of being extra cautious, I decided to do 55 minutes on the step mill today as cross training. Yikes....hope that's alright!
3x
curtsy lunges
dead lift
squat with band
side to side squat with band
push ups
Daily Glute/Core
1x
single leg squat drill
LLL with band
60/60/60 plank
fire hydrant holds
paper plates
single leg bridge
glute superman
Quick stretch and foam roll.
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.21 | 0.00 | 3.21 |
| AP: 10:28 - TT: 33:34 - HR: 154
I was supposed to work out with Robyn with morning, but after waiting for 30 minutes I figured she wasn't going to show. I was feeling frustrated that I had wasted that time at the crack of dawn.
300 N out and back - 46 degrees
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| AM #1
Daily Glute/Core
1x
single leg squat
LLL with band
60/60/60 plank
fire hydrant hold
clams with band
paper plates – wipers
paper plates – spiders
single leg bridge
glute superman
around the clocks on ball
pike on ball
rotating plank on Bosu
side obliques
I have horrible posture….especially after I had my kids. I have NO abdominal strength and am always hunching over. GOTTA work on that.
3x
single leg overhead press
front raise
front row
single leg hammer curl
triceps
triangles
Stretching and foam rolling. Got out my tennis ball to work my hip flexor.
AM #2
The weather has been warmer and the mountains are getting slushy/icy for skiing. I'm a snow snob!
So I headed up to Grove Creek for a hike. It was a typical spring trail today - snow/ice and mud. But the sun was shining and felt lovely!
Hip flexor was definitely bugging. I scheduled a massage for Wednesday.
Longish run planned for tomorrow.
| |
|
| | Slow miles | Fast miles | Total Distance | | 4.30 | 0.00 | 4.30 |
| Up silo road - snowing AP: 10:34 TT: 45:26 HR: 159
3x
Curtsy lunge
Dead lift
Squat with band with lateral leg lift
Side to side squat with band
Push up
Daily Glute/Core
1x
Single leg squat
LLL with double band
60/60/60 plank
Fire hydrant holds x2
Clam with double band
Paper plates – wipers
Paper plates – spider
Single leg bridge
Glute superman
Stretch and foam roll
Massage today
| |
|
| | Slow miles | Fast miles | Total Distance | | 8.70 | 0.00 | 8.70 |
| Lehi JRP TT: 1:22 AP: 9:30 HR: 172
AM #1
Daily Glute/Core
single leg squat
60/60/60 plank
Paper plates - wipers
Paper plates - spiders
Single leg bridge
LLL with double band
Clams with band
Fire hydrant holds
Glute triangles on Bosu
Supermans on Bosu
Around the worlds on Bosu
Oblique side plank lift
3x
Chest press
Butterfly
Row
Skull crusher
Single leg overhead press
Front raise
Front row
Single leg hammer curl
Tricep with bar
Triangles
AM #2
Long run with Kelli on the JRP. Beautiful sunshine day. Obviously this was WAY faster than it should have been, but it was lovely to have company.
Hip flexor feels better after the massage/beating yesterday.
I need to stretch/foam roll tonight.
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| AM #1
Workout with Robyn. She gave me lots of great flute/adductor/abductor/hip mobility ideas. Lots of stuff with bands.
Stretch and foam roll
AM #210 minutes walking on the TM while waiting for the step mill to open. 50 minutes on the step mill. Very easy pace - watched a movie.
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.50 | 0.00 | 3.50 |
| Manila Elementary - 28 degrees and very sunny
TT: 35:32 AP: 10:09 HR: 154
Yoga and foam rolling. Easy recovery run
| |
| |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 3x (Robyn's workout)
Step ups
Side band walking
Reverse lunge with knee raise
Clams
Single leg squat
Dead bug crunch
Grove Creek hike with Collette. Beautiful sunny day.
TT: 1:36 elevation 1761 HR 139
4 miles
| |
|
| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
| TT: 45:21
AP: 10:04 HR: 157 Up silo road
32 degrees this morning and sunny! Felt really good. Strides every 10 minutes. Hip flexor is still pulling. I made a PT appointment but can't get in for 2 weeks. I'm totally being too cautious, but hopefully it is something simple.
3x
walking lunges
dead lifts
glute thruster with band
duck walk with band
single leg bridge on bench (HARD!!!!)
double crunches
single leg overhead press
front raise
front row
single leg hammer curl
triangles
triceps
Lots of stretching and foam rolling
| |
|
| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
| Up silo road TT: 46:00 AP: 10:13 HR:163
Workout with Robyn
Side lunges
Reverse lunge with band
Bent leg deadliest
Donkey kick with band
Hop forwards
led drops
Run with strides. Stretch and foam roll.
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 3x
overhead press
butterfly
row
skull crusher
front raise front row
single leg overhead press
single leg hammer curl
tricep
triangles
I tried the Core X video (I love Jay Johnson's stuff. I've been following him for years and always look forward to his weekly newsletter). Yikes....I totally sucked at that! Time to work on those ab muscles!!!
1 hour step mill at the gym
3x
adductor machine
abductor machine
donkey kick with the cable machine
Stretch and foam roll
| |
|
| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
| TT: 44:35 AP: 9:49 HR157 Up farm hill road
Am #1
Glute/Core
1x
single leg squat drill
LLL with double bands
60/60/60 plank
fire hydrant holds
clams with double band
paper plates – spider
paper plates – wipers
single leg bridge
glute triangles
Core
3x
roll out on ball
around the world
supermans on bosu
single arm push up on bosu
plank roll out on ball
lateral leg lift
scissor
v-hold
side oblique
Stretch and foam roll
| |
|
| | Slow miles | Fast miles | Total Distance | | 9.17 | 0.00 | 9.17 |
| TT: 1:29:54 AP: 9:49 HR: 164 - up to SR-92 - past rec center
3x
walking lunges
dead lifts
side to side lunges
side to side squat with band
squat with band and lateral leg lift
hammie rollout on ball
Very warm outside. I felt pretty good. Hip flexor started to get tired that last 1.5 miles.
Core X - lots of stretching and foam rolling
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
|
Total body workout
2x
Warm-up 2-3 minutes
Then balance lunges 12-15 ea leg
reverse lunges 12-15 ea leg
Squats 12-15 all at 60% of max one rep
full body crunch 45 secs
toe touch crunch 45 sec
single leg flutter kick 30 secs ea leg back flat
Lateral shoulder raise 12-15
forward shoulder raise 12-15
shoulder press 12-15
oblique crunch 45 sec
Alternate heel touches 45 sec
bycycles 45 secs
overhead tricep extensions 12-15 reps
single arm curls 12-15 reps
tricep kick backs 12 -15 each arm
21's bi-cep curls
Ball crunch
Ball bridge
Ball oblique crunch
Skiing at Sundance
| |
| |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| So I had a little ski accident a week ago and it turned out not to be so little.
MRI came back with an ACL tear, tibial plateau fracture, marrow contusion (I don't even know what that means), lots of bone bruising.
Feeling sad and defeated......
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| I called Dr Cooley's office to see if they had any cancellations. I was scheduled to meet with him on April 11...too long. The receptionist asked if I could come tomorrow morning.
WOW - tender mercy!
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| I met with Dr Cooley and he is as good as everyone says he is. I have such a good feeling for him. He confirmed the ACL tear and suggested surgery (which I already knew).
Surgery scheduled for April 12. SO many blessings!
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| My knee is feeling SO much better. The swelling has gone down significantly and I was able to get on my spin bike for 20 minutes with NO pain. Yeah!
Everything I've read about ACL reconstruction promotes pre-hab before surgery. So I thought I would give it a try.
2x
balance lunges - held onto wall so knee wouldn't give out
reverse lunges - hel onto wall so knee wouldn't give out
squats
full body crunch
toe touch crunch
single leg flutter kick
lateral shoulder raise
foward shouder raise
shoulder press
oblique crunch
alt heel touches
bicycles
overhead tri cep
single arm curls
tricep kick backs
bicep curls
ball crunch
single leg bridges
ball oblique crunch
dead lifts
wall sits
push ups
| |
| |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 3x
walking lunges
single leg dead lifts
squats with ball and band
side to side with band
duck walk with band
push up on bosu
superman
15 minute easy spin on bike
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 20 minutes easy to medium spin
3x
Overhead press
Butterfly
Skull crusher
Seated row
Single leg overhead press
Lateral shoulder raise
Forward shoulder raise
Triangle
Bicep curl
Hammer curl
Front row
Tricep with bar
Lateral leg left
Scissors
Side plank lifts
60 sec plank
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 3x
walking lunges
single leg dead lifts
squats with ball and band
side to side with band
duck walk with band
push up on bosu
superman
15 minute easy spin on bike
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 3x
balance lunge
curtsy lunge
calf raises
60 sec wall sit
push ups on Bosu
side planks
I tried to do side to side lunges, but my knee kept slipping out of place.
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| A little over 2 weeks until ACL reconstruction. Trying to get as much lifting in as I can before the slice and dice.
Ultimate core 2x
60/60/60 plank
v-up
B6
LLL with band
fire hydrant
bicycle
clam with band
single leg bridge
push ups on bosu
superman on bosu
50 crunches
60 sec wall sit
lower leg lifts
russian twist
side plank lifts
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 3x
Walking lunges
Dead lift
Calf raises
Overhead press
Butterflies
Seated row
Skull crusher
Single leg overhead press
Front raise
Lateral raise
Bicep curl
Hammer curl
Front row
Triangles
Triceps with bar
10 minutes easy spin
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 15 minutes easy spin on bike. Tried to get out of the saddle, but knee was slipping out of place. 2 weeks till surgery.
3x
bicep curls over ball
bent over row
single leg bicep curl
reverse fly
bosu crunches
scissors
chest press on ball
single leg hammer raise
skull crushers
chest fly on ball
swimmers on bosu
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 10 minute easy spin
3x
balance lunges
calf raises
curtsy lunge
side to side with band
duck walk with band
push up on Bosu
superman on Bosu
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 10 minutes easy spin
3xheavy weights
walking lunges
dead lifts
squats with ball
B6
wall sit
60/60/60 plank
push ups on bosu
superman on bosu
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 1.5 week till ACL reconstruction
3x
Overhead press
Butterfly
Skull crushers
Overhead press
Bicep curls on ball
Front row
Lateral arm lift
Triangles
Bicep curls
Triceps kick backs
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| ACL reconstruction today in Park City. It went super well. But I feel like a druggy with a robot leg.
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 4 weeks post op from my ACL reconstruction. All of my PT the first 3 weeks has been bending and straightening my knee. My first day of PT was far more painful than the actual surgery.
Today (week 4) I got soft tissue work on the back of my knee to help straighten it. And I was allowed in the gym.
Leg press
Adductor/abductor machine
Calf raises
Hamstring machine
Standing with band fire hydrants
Bridges with band
Bike with no resistance.
This is going to be a long, long road.
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 10 minute bike
10 minute step mill-very, very slowly
Leg press
Adductor/abductor machine
Hamstring machine
Calf raises
Standing fire hydrants with band
Bridge with band
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
|
10 minute bike
15 minute step mill-very, very slowly
Leg press
Adductor/abductor machine
Hamstring machine
Calf raises
Standing fire hydrants with band
Bridge with band
Back of my knee is still super tight which makes it hard to straighten out. I haven't been using my brace as much which helps.
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| AM#1
10 minute bike warm up
3x
single leg squat drill
LLL with band
standing fire hydrant with band
clam with band
bridge with band
superman
calf raises
AM #2 at gym
20 minutes on step mill - very slow
3x
leg press
hamstring
adductor
Foam roll...ouch ....ouch...ouch
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| AM #1
10 minute warm up on bike
3x (tried to do a lunge - not yet)
dead lift
squat with ball
overhead press
butterfly
skull crusher
seated row
hammer curl
overhead press standing
front raise
front row
triangle
tricep
bicep curl
AM #2
20 minute bike ride
foam roll
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| AM#1
10 minute bike warm up
3x
single leg squat drill
LLL with band
standing fire hydrant with band
clam with band
bridge with band
superman
calf raises
60 kinda plank
AM #2 at gym
30 minutes on step mill - very slow
3x
leg press
hamstring
adductor
Foam roll...ouch ....ouch...ouch
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| I had to be to school early to watch my kids at the dance festival. All I had time for was 20 minute easy ride. Foam roll.
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 10 minute easy ride.
3x
single leg squat
standing donkey kicks with band
LLL with band
Clams with band
Bridge with band
Calf raises
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| PT - body weight stuff - still need to work on straightening my leg. 6 weeks post ACL reconstruction. Halfway to running.
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| New PT stuff!
10 minute bike warm up
3x
Side plank with clam with band
plank - focused on sucking in the gut
side to side walks with band - suck in gut
hamstring curls with ball
semi-lunge
standing donkey kick with band
bridge with band
calf raises
Toe pulls and extensions
AM #2
20 minutes on step mill (50)
leg press
hamstring
abductor/adductor
My babies are graduating from elementary school today....sigh....
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| oh field day....your not my favorite!
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| AM #1
10 easy bike warm up
-side plank with clam - band
-side to side walk - band
-standing donkey kicks - band
-bridges - band
-plank
-hamstring curl with ball
-lunge drill
-calf raises
AM #2
30 minutes on the step mill
5 minutes walking on TM - 10 incline
adductor/abductor
hamstring
leg press
foam roll
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 10 minute bike warm up
3x
squat
dead lift
plank – focus on form
side to side squat with band
lunges
calf raises
push ups
B6
5 minute walk on TM - high incline/slow
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.50 | 0.00 | 0.50 |
| 10 minute easy bike spin
3x
squat
dead lift
plank – focus on form
side to side squat with band
lunges
calf raises
push ups
B6
15 minute walk on TM - 11 incline - 2.5 mph - squeeze the glutes and push the hips forward.
| |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| Walk around the temple with my daughter. TT: 36:29 - 2 miles
3x
1 min squats
hip hikes - still wobbley
dead lifts
planks
single leg overhead press
bicep curl
front/side raise
tricep kick backs
front row
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Drove all the way to Park City because I was suppose to have a followup visit with my surgeon. But its on Monday. Sighhhhhh.............
| |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| TT: 34:37. Walk around the temple with Abby and Peachy.
3x
Walking lunges
Dead lift
Squats
Calf raises
Side plank with clam
Side to side squat with band
Hammie roll out on ball
Plank
Push up
| |
|
| | Slow miles | Fast miles | Total Distance | | 1.00 | 0.00 | 1.00 |
| 40 minutes on the step mill
3x
adductor/abductor
leg press
hamstring
knee pulls and extensions
1 mile easy walk with the primary kids to the temple.
| |
|
| | Slow miles | Fast miles | Total Distance | | 2.88 | 0.00 | 2.88 |
| Hike to Timp Cave - 1:15 - 2000 feet elevation (I don't think it was that much). Felt fat and out of shape going up. I took it very slowly going down. Tim and I took the girls. Lots of people. I will definitely be doing that again.
3x
walking lunge
dead lift
squats
plank
push up
I have a PT strength test coming up on Friday. And I'm honestly not sure if I'm going to pass.
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Followup with surgeon. He said everything looked good...which I already knew. He said I could run at 12 weeks (4 weeks to go!!) and start side to side movement at 6 months. I asked him why my lower leg still feels numb. The block they used during surgery is still wearing off. That must be one heck of a block to last 8 weeks.
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.20 | 0.00 | 3.20 |
| Walk by myself and I tried to hit as many hills as I could. TT: 46:46
3x
squats on smith machine
adductor
abductor
hamstring
leg press
standing donkey kicks with band
single leg bridge with band
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 3x
B6
Single arm push-up on Bosu
Step up on bench-focus on Glute
Planks
Supermans
45 min on step mill
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.20 | 0.00 | 3.20 |
| Walking hill workout - kinda pathetic while only walking. TT: 50:37
Mary Pulley X2
700 N X2
3x
leg press
glute machine
adductor/abductor
hamstring
single leg bridges
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 3x
Walking lunges
Dead lifts
Side plank with clam
Side to side with band
Plank
Hammie rollout on ball
PT strength test-I failed. I needed to hit 65% of my body weight on a single leg-leg press. I couldn't even do it double leg. And I couldn't do the single leg squat up and down on the chair. Sigh....this is way harder than I ever imagined it would be.
| |
|
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 1:46-1700 feet elevation. Hike up Grove Creek with my son. Felt good going up, but going down was really tricky. I may wait a few weeks till I do it again. Not sure the knee can handle it again that soon.
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 3x
Bohemian lunge
Reverse lunge with knee raise
Clamshells
Single leg squat
Dead bug crunch
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 45 minutes on step mill
3x
adductor
leg press - lots of time on this machine
hamstring curl
hamstring reverse curl
| |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| 2 miles around the temple. TT: 32:36
Knee felt better than Saturday, but I don't think I'm out of the woods yet.
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 30 minutes on the step mill
3x
leg press
adductor
abductor
hamstring - reverse curl
hamstring - curl
bohemian lunge
plank
clams
push ups
single leg squats
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.60 | 0.00 | 3.60 |
| TT: 57:00 Walk
3x
Walking lunges
Dead lift
60/30/30 plank
Bohemian lunge
Push up
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 45 minutes on the step mill (there is a lady who is ALWAYS there and running on the step mill. But she wears a cotton t-shirt and cotton shorts. Poor thing hasn't figured out the other wonderful workout material.)
3x
Single leg - leg press
Adductor
Hamstring
Hamstring curl
Bohemian lunges
B6
| |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| I passed my first PT test. I failed it last time and WOW was that a wake up call! I have a few more I need to pass, but at least I'm moving in the right direction!!
After I got home, 2 mile walk with my girls. Then 20 minutes of arms.
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 30 minutes on the stepmill. So flippin' hot!
3x
Adductor
Abductor
Leg press
Hammie curl
Bohemian lunge
Plank
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.60 | 0.00 | 3.60 |
| 3.6 mile walk-55 minutes
3x
Squats on Bosu with band
Monster walk with band
Side plank with leg lift
Plank
Hamstring roll out on ball
Bohemian lunges
Single leg bridge
Calf raises
Single leg squat
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 30 minutes on stepmill
3x
Leg press
Adductor
Abductor
Hamstring
| |
|
| | Slow miles | Fast miles | Total Distance | | 4.30 | 0.00 | 4.30 |
| TT: 1:03. It takes a lot longer to walk than to run.
3x
Walking lunges
Dead lift
Plank
Bohemian lunge
Side planks
Single leg squats
Squats on Bosu
| |
|
| | Slow miles | Fast miles | Total Distance | | 2.50 | 0.00 | 2.50 |
| 2.5 mile walk on home TM (My nieces are staying with me and I had to stay home).
3x
Squats on Bosu with band
Monster walk with band
Side plank with leg lift
Plank
Hamstring roll out on ball
Bohemian lunges
Single leg bridge
Calf raises
Single leg squat
lunge on Bosu - these were very hard
| |
|
| | Slow miles | Fast miles | Total Distance | | 2.50 | 0.00 | 2.50 |
| My nieces are still hanging with us, so another home TM workout.
3x
B6
Hip hike
Calf raises
LLL
Sally McRae single leg squat
SM side toe taps on bench
SM lunge with ball
Plank
Bohemian lunge
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 45 minutes minutes on step mill
3x
Adductor
Abductor
Leg press (finally hit 65% of body weight on a single leg)
Hamtractor
Hamstring curl
| |
|
| | Slow miles | Fast miles | Total Distance | | 4.75 | 0.00 | 4.75 |
| 3.75 mile walk TT: 51.54
1 mile walk at running camp
2x
B6
hip hike
single leg squats
toe taps on bench
SM lunge with ball
Blah.....very tired and no mojo
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 45 minutes on the step mill
3x
adductor
abductor
leg press
hamtractor
ham curl
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| My babies turned 12 years old today.......sigh......
Flying to Mexico to celebrate my in-laws 50th wedding anniversary.
| |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| 2mile walk around the compound. Sweaty Betty. 5x1 minute runs!!!!!!!
3x
B6
Walking lunges
Single leg squat
Sam leg lifts
Plank
Bohemian lunge
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| 3 mile walk the other direction around the compound. So humid!
2x
B6
Planks 60/60/60
Donkey kick with band-standing
Duck walk
Bohemian lunges
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| 3 miles up to the golf course
6x 1:30 runs - I wasn't quite as scared to run this time....ha ha!
Walking lunges
B6
| |
|
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 4x1:00 run
6x1:30 run
10 million degrees today. I think I lost 10 lbs of sweat. 60 minute run/walk
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| It was a very pleasant 50 degrees this morning! 3 miles to Manila Elementary. 8x2:00
3x
Adductor
Abductor
Hamtractor
Hamstring curl
Leg press
Bohemian lunge
B6
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 30 minutes on stepmill with 1-2 minute intervals
3x
Single leg leg press
Hamtractor
Hamstring curl
2x
Hip hike
Calf raises
Single leg squat
SM leg lift
SM lunge on ball
Plank
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Manila Elementary
TT: 36:52 - 8x2:30
3x
overhead press
butterfly
seated row
skull crusher
single leg overhead press
front lift
bicep curl
front row
hammer curl
triangles
tricep extension
bar tricep
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| I had PT on Wednesday. Since I've started running, my old high hamstring tendonitis started to flair right back up. The PT aide that I worked with is a pilates instructor as well and really helped me under true core strength which may help the hammie. I'm ready and willing to learn. But I'm tired of draining my HSA account.
However, I'm starting to wonder if I will really be able to run again. Marathon and ultra run. I'm not sure my body can handle it. I'm definitely not turning the towel in yet. But my goals and priorities may start to change.
While in Mexico last week, my SIL asked me how my recovery was going. I told her about the above. My son overheard me and said, "Mom don't give up yet." One day at a time - one step at a time.
3 mile walk
3x
walking lunges
dead lifts
60/60/60 planks
calf raises
donkey kicks
clipboards
single leg hammie curls on the ball - so freakin hard!!!!
push ups
supermans
pelvic slides
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.20 | 0.00 | 3.20 |
| 3.2 mile on the golf course trail to the canyon 3:00 run/2:00 walk. Hammie felt better today.
3x
single leg overhead press
chest press
butterfly
skull crushers
seated row
front raise
bicep curl
front row
hammer curl
tricep kickback
triangles
clipboards
hammie rollout on ball
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| I had a followup with the surgeon and he gave me clearance to bike and swim!!! I took my bike out tonight (no clipless peddles though), but I got a flat tire. Grrrr..... Taking it in tomorrow for a tune up.
22 minutes on bike
50 minutes on step mill at gym
3x
adductor
abductor
single leg leg press
hamtractor
ham curl
calf raises
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.44 | 0.00 | 3.44 |
| 300 E to 100 N
TT: 40:49 - 3:30 run/1:30 walk High hammie still bugging. I honestly think it is never going away!
3x
chest press
butterfly
skull crusher
seated row
single leg over head press
front raise
front row
bicep curls
hammer curls
triangles
tricep kick backs
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.45 | 0.00 | 3.45 |
| TT 38:57 - 4 min run/1 min walk
2x
B6
hammie roll outs
clipboards
| |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| 2 mile easy walk around temple
3x
walking lunges
dead lifts
60/60/60 planks
calf raises
B6
clipboards
hammie roll out
balance lunge
| |
|
| | Slow miles | Fast miles | Total Distance | | 4.80 | 0.00 | 4.80 |
| Dr Cooley said he wanted me back on the trails. ALRIGHTY!!!!
Tim and I headed to Potato Hill for a few non-techincal miles. I walked the downhill/rocky parts. It felt SO wonderful to be back in the mountains even though I out of shape.
TT: 1:02 - AP: 13:02
Post run - my knee feels good, but is very tired. There is no pain.
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| 300 N toward Forbes - I ran until the halfway point then walked a minute. The knee felt good, but I'm just terribly out of shape. I can start to feel my high hamstring and my right hip flexor pull. It gets discouraging. AP 11:50.
3x
B6
hip hike
calf raises
single leg squats on Bosu
SM leg lift on bench
SM lunge on ball
clip boards
hammie roll out on ball
| |
|
| | Slow miles | Fast miles | Total Distance | | 4.30 | 0.00 | 4.30 |
| Silo road backwards AP: 11:17 HR: 159
3x
Lunge on Bosu
Curtsy lunge
Squat with band and side lift
Side to side lunge
LLL
Bohemian lunge
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Great PT visit! They always give me a little hope!
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 11.65 mile bike ride in 54:08 via alpine hwy-MCT-LP HWY.
I'm still a bit nervous about riding hence sticking to the MCT. And it's tricky to ride without my cycling shoes. I certainly don't feel as hammered as if I ran for 54 minutes.
20 minutes on the step mill at gym
3x
Adductor
Adductor
Leg press
Hamtractor
Hamstring curl
Calf raises
Single leg bridge on foam roll
Hammie roll out in ball
Hip flexor series
| |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| AP: 12:41. HR: 169
Ran at Potato Hill today. There was a youth mountain biking club and about 100 kids on mountain bikes. Geesh....I felt like I was going to be trampled!
Knee felt good, but definitely tired by the end.
| |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| Easy days EASY!
2 mile walk around the temple.
3x
calf stretch
quad stretch
hip stretch
clip boards
single leg hammie roll out
bridge on foam roller
hip flexor series
| |
|
| | Slow miles | Fast miles | Total Distance | | 4.30 | 0.00 | 4.30 |
| silo route - TT: 46:48 - AP: 11:06 - HR: 159
Knee was definitely tired after the run today!
3x
walking lunges
dead lift
60/60/60 plank
calf raises
clipboards
hammie curls with ball
bohemian lunge
hip flexor series
single leg bridge with foam roller
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 15.27 mile TT: 1:08 AP: 13.5. Saw Karen along the way doing hills. What a treat!
3x
SM lunge on ball
Curtsy lunge
Squat with band side lift
Calf raises
Side to side lunge
LLL
Clam
Bohemian lunge
| |
|
| | Slow miles | Fast miles | Total Distance | | 4.30 | 0.00 | 4.30 |
| Backward silo road TT: 47:59 AP: 11:09 HR: 158 It is embarrassing at how slow this is. I truly am starting over....bottom of the barrell!
3x
step ups
side band walking
reverse lunge with knee raise
clams
single let squat
Lots of stretching
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| South MCT TT: 1:12 MPH: 14.5 miles: 17.38 I saw so many friends out on the trail this morning!
3x
Hamstring roll out
Hamstring up/down on ball
Hamstring straight leg -arm pump on ball
Dead lift
Hip flexor series
60/60/60
Knee to elbow
Hip flexor holds with band-trainerfma
Paper plates
Push-up with clap
Bicycle
| |
|
| | Slow miles | Fast miles | Total Distance | | 5.80 | 0.00 | 5.80 |
| 4.3 backwards solo route - 1.5 with the ward 5k. I didn't actually do the race....just to different spots to see my kids.
TT: 1:03 AP: 20:56 HR: 161
| |
|
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| West on 300 N TT: 45:53 AP: 11:14 HR152 - orthotics
2x
backward lunge
curtsy lunge
squat with side lift
side to side lunge
LLL
Bohemian lunge
hip flexor series
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Manila Elementary to MCT - Suncrest - LP HWY Miles: 19.17 miles TT 1:31AP: 12.6 HR:144
I wanted to give Suncrest a try today. I'm still not wearing my cycling shoes so I knew I couldn't get out of the saddle which would make it harder. But I missed the turn off MCT and ran out of time to get all the way up. Not even sure if I could have made it all the way up....regardless, it was a good workout. My calves and shins have mellowed out a ton. Maybe I'll even try a trail later this week.
3x My house was super hot, so I did this in my backyard
walking lunges
calf raises
hip flexor serier
knee to elbow
push up clap
3xInside
single leg hammie rollout on ball
hip flexor with band
dead lift
| |
|
| | Slow miles | Fast miles | Total Distance | | 5.30 | 0.00 | 5.30 |
| TT: 57:53 AP: 10:53 HR: 158 nursery route
Tight hip flexors-lots if stretching
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 24 mile bike ride to 800 south in Orem. TT: 1:40 AP 14.3 I've realized that keeping my bike in good repair takes a lot of time. I'm always getting flat tires. That bugs!
3x
walking lunges
calf raises
hip flexor serier
knee to elbow
push up clap
3x
single leg hammie rollout on ball
hip flexor with band
dead lift
| |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| TT: 2:09 AP: 21:23 HR: 150 Elevation: 2300 feet
Grove Creek to Indian Springs. Very very very cautious, but the knee did ok. Hiked up/ran-hiked down. The leaves are starting to change just a little up top!
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 300N - 100E - West MCT - miles: 14.75 TT: 1:06 AP: 13.3 Chilly out this morning and I had to wear my arm sleeves.
3x
Walking lunges
Dead lift
60/60/60
Calf raises
Single leg squat
Bohemian lunge
Clams
SM lunges
Hip flexor series
I cooked a froze 12 dozen ears of corn. Tomatoes tomorrow. It's that time of year!
| |
|
| | Slow miles | Fast miles | Total Distance | | 6.10 | 0.00 | 6.10 |
| LP Hwy to Walmart round about. TT: 1:06 AP: 10:50 HR :163
3x
Standing donkey kick
Hip flexor series
Hip flexor band hold
Hamstring roll out
Hamstring up/down on ball
Hamstring straight leg -arm pump on ball
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 24 miles west MCT-TT: 1:43 AP: 14.0. I tried my bike shoes around the church parking lot. My feet hurt from pushing hard on those regular peddles with my regular shoes.
Yoga
| |
|
| | Slow miles | Fast miles | Total Distance | | 4.30 | 0.00 | 4.30 |
| Silo road TT: 45:03 AP: 10:30 HR: 160. 2 mile tempo
I had PT yesterday. I'm really grateful to have such a great PT who gives me hope! I asked him about increasing the number of days per I run. He said NO. He told me to follow the Run Less Run Faster App. I'm familiar with this book, but have always been under the impression that successful running comes lots and lots of aerobic miles.
But I'm not sure my body can do that right now (lots of aerobic miles). So I'm going try it....what have I got to lose?!? I put in an 11:00 mm into the app....but that was way too slow. Obviously, I've got to tinker with the times.
We went on the Timp Cave tour with the kids. 3 mile hike-1900 feet elevation.
I had to take a nap today!!
| |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| TT: 1:26 AP: 14:25 elevation: 939 HR: 157
Tim and I went to Park City to celebrate his 40th birthday. We ran the PC Armstrong trail. Holy heck.....AMAZING!!!! It was so beyond beautiful. I can't express how much I loved it!! Not technical or crazy uphill! We should celebrate Tim's birthday every week if we can run trails like that!!
| |
|
| | Slow miles | Fast miles | Total Distance | | 5.25 | 0.00 | 5.25 |
| 5x800@4:34 pace - I have to start the early morning runs again now that school started. Ugh.....
1 mile warm up
4:24, 4:25, 4:22, 4:21, 4:14 - hard, but I didn't feel like I was going to die - 200 M recovery
3x
walking lunges
dead lift
60/60/60
calf raises
single leg squat
bohemian lunge
clams
hip flexor series
Bosu jumps
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 16 miles on the east mct. Wore my cycling shoes and was very nervous clicking in and out. AP: 14.3 Total: 1:07
balance lunges 12-15 ea leg
reverse lunges 12-15 ea leg
Squats 12-15 all at 60% of max one rep
full body crunch 45 secs
toe touch crunch 45 sec
single leg flutter kick 30 secs ea leg back flat
Lateral shoulder raise 12-15
forward shoulder raise 12-15
shoulder press 12-15
oblique crunch 45 sec
Alternate heel touches 45 sec
bycycles 45 secs
overhead tricep extensions 12-15 reps
single arm curls 12-15 reps
tricep kick backs 12 -15 each arm
21's bi-cep curls
Ball crunch
Ball bridge
Ball oblique crunch
| |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 miles on Potato Hill with Kelli. Accidently stopped my watch at the turn around point. Hot - Hokas totally cut up my feet.
2.5 miles - 30:41 - 12:57 - HR:167 - elevation 415
2.5 miles - 29:32 - 11:56 - HR 167 - elevation 257
3x
B6
Side to side lunge
LLL
Curtsy lunge
Hamstring roll out
Hamstring up/down on ball
Hamstring straight leg -arm pump on ball
Hip flexor series
| |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Provo river with Collette. Oh, how I've missed my running friends! TT: 1:01 AP: 10:14. HR: 167
3x
60/60/60
Knee to elbow
Hip flexor holds with band-trainerfma
Paper plates
LLL
Bosu squat jump
Bosu push up
Bohemian lunge jump
Dot jumps
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| We were out late at the Bluebird Cafe last night. I was SO hammered this morning. I skipped my bike ride and just lifted at the gym. It's been forever since I've lifted at the gym and I could tell!
3x
Adductor
Abductor
Hamtractor
Leg press
Dot jumps
| |
|
| | Slow miles | Fast miles | Total Distance | | 5.25 | 0.00 | 5.25 |
| Walking lunges for 2 houses
1 mile warm up---2x1600@9:24---1x800@4:34--Highland Nursery route
1600-9:39 uphill
1600-9:00 (I was all over the place today!!)
800-4:15
Cool down
Walking lunges for 2 houses
I accidentally hit a timer button on my Garmin on Friday. I forgot to correct the settings and it drove me crazy all morning! And it was super dark this morning and I was wishing I had a headlamp.
3x
LLL
Calf raises
Hip flexor series
Fire hydrant
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 20 miles on east MCT - 14.2 - 1:24 - getting slower...ha ha!
balance lunges 12-15 ea leg
reverse lunges 12-15 ea leg
Squats 12-15 all at 60% of max one rep
dot jumps
full body crunch 45 secs
toe touch crunch 45 sec
single leg flutter kick 30 secs ea leg back flat
Lateral shoulder raise 12-15
forward shoulder raise 12-15
shoulder press 12-15
B-6 - 3
Alternate heel touches 45 sec
bycycles 45 secs
overhead tricep extensions 12-15 reps
single arm curls 12-15 reps
tricep kick backs 12 -15 each arm
21's bi-cep curls
Ball crunch
Ball bridge
Hammie Roll out on ball
| |
|
| | Slow miles | Fast miles | Total Distance | | 7.70 | 0.00 | 7.70 |
| Park City - Armstrong Trail TT: 2:00 AP: 15:41 Elevation 1171
Kelli, Rachel, and I went up to Park City to enjoy the fall colors. It was amazing and definitely in the top 5 of my all-time favorite runs. Absolutely epic!
3x
B6
Side to side lunge
Clams
Curtsy lunge
Hammie roll out on ball
Up/down on ball
Hamstring straight leg - arm pump
Hip flexor series
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| West MCT-TT: 1:07 AP: 13.0. Miles 14.7 I was so slow today! Then off to the gym.
3x
Hamtractor
Adductor
Abductor
Leg press-single leg
Hamstring curl
So very tired! I turned 38 today!
| |
|
| | Slow miles | Fast miles | Total Distance | | 4.75 | 0.00 | 4.75 |
| Silo run with a couple small add-one to get a bit more mileage. TT: 44:35 AP: 9:22 HR: 169
1 mile WU--3 mile tempo @9:56--cool down (I switched my race to the Thankful Half Marathon on Thanksgiving Day)
9:12, 8:47, 8:34....whoa, I was way off my pace times. But I felt good. Improvement?? My fastest AP since my knee surgery!!
| |
|
| | Slow miles | Fast miles | Total Distance | | 5.30 | 0.00 | 5.30 |
| Workout called for 3x1600@9:23
1 mile WU
9:52 (uphill), 9:02, 8:28
Cool down to home
I'm really trying to decide if this Run Less Run Faster that Joel told me to do is going to work. All the advice/articles/watching pro's is all about long slow aerobic miles. Hmmmm....
3x (at the gym since I had time)
hamtractor
adductor
abductor
leg press - single leg
hamstring curl
dot jumps
60/60/60 planks
Hike around Cascade springs with the family.
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| East MCT-20 miles-1:18-15.2. This is my fastest time yet. Yeah!
3x
Walking lunges
Dead lift
60/60/60
Calf raises
Single leg squat
Bohemian lunge
Clams
SM lunges
Hip flexor series
| |
|
| | Slow miles | Fast miles | Total Distance | | 8.33 | 0.00 | 8.33 |
|
"Epic Wednesday Adventure" was at Red Pine in Little Cottonwood Canyon. It kicked my trash on the way up. Whoa...humbling! I'm grateful for good friends who put up with my slowness..
TT: 3:32 AP: 25:28 Elevation: 2738
balance hops 12-15 ea leg
reverse lunges 12-15 ea leg
Squats 12-15
Dot jumps
full body crunch 45 secs
toe touch crunch 45 sec
single leg flutter kick 30 secs ea leg back flat
Lateral shoulder raise 12-15
forward shoulder raise 12-15
shoulder press 12-15
Jump ropes
Alternate heel touches 45 sec
bycycles 45 secs
overhead tricep extensions 12-15 reps
single arm curls 12-15 reps
tricep kick backs 12 -15 each arm
21's bi-cep curls
Ball crunch
Ball bridge
Ball hammie rolls
3x
| |
|
| | Slow miles | Fast miles | Total Distance | | 4.18 | 0.00 | 4.18 |
| Grove Creek-TT:1:10, AP: 16:50, elevation: 1594, HR: 155
Fastest GC time ever!!!!
3x
60/60/60
Knee to elbow
Hip flexor holds with band-trainerfma
Paper plates
LLL
B6
Bosu squat jump
Bosu push up
Bohemian lunge jump
Dot jumps
| |
|
| | Slow miles | Fast miles | Total Distance | | 5.30 | 0.00 | 5.30 |
| TT: 51:56 AP: 9:49 HR: 168 Highland Gardens loop
2 houses walking lunges
1 mile warm up
2x1200 @ 6:57---6:57, 6:35
4x800 @ 4:34-- 4:30, 4:17, 4:30, 4:20
Hardly a cool down because I ran out of miles. 2 houses walking lunges.
3x
Calf raises
LLL
Donkey kicks
Hammie roll outs
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| East MCT-20 miles-1:17-15.4.....fast time ever!! Last week was 15.2!!!
3x
balance hops 12-15 ea leg
reverse lunges 12-15 ea leg
Squats 12-15
full body crunch 45 secs
toe touch crunch 45 sec
single leg flutter kick 30 secs ea leg back flat
Lateral shoulder raise 12-15
forward shoulder raise 12-15
shoulder press 12-15
Alternate heel touches 45 sec
bycycles 45 secs
overhead tricep extensions 12-15 reps
single arm curls 12-15 reps
tricep kick backs 12 -15 each arm
21's bi-cep curls
Ball crunch
Ball bridge
Ball hammie rolls
3x
| |
|
| | Slow miles | Fast miles | Total Distance | | 9.10 | 0.00 | 9.10 |
| Alta to Brighton with Rachelle and Rachel. TT: 3:04 AP: 20:16 Elevation 2688 This run/hike kicked my trash today. My legs felt like TOAST! Excellent company though! And it snowed.
3x
B6
Side to side lunge
LLL
Dot Jumps
Curtsy lunge
Hammie roll out
Bridge on ball
Hamstring straight leg - arm pump on ball
Hip flexor series
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Easy bike ride - east MCT - 15.43 miles - 1:08 - 13.4 mph
3x
step ups on bench
clams
ball squats with band
B6
frog pumps
monster walk with band
side plank lift ups
bohemian
calf raises
| |
|
| | Slow miles | Fast miles | Total Distance | | 5.30 | 0.00 | 5.30 |
| Workout called for 1 mile WU---3mile tempo @9:56--1 mile CD
TT: 50:20 AP: 9:29 HR: 166
9:36, 9:04, 8:33 --that first mile was uphill and way harder than it should be.
3x @gym
Hamtractor
Adductor
Abductor
Ham curl
Leg press
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| I'm trying to decide if I'm going to do the Elk trail half marathon on Saturday. I have been very indecisive about it. My ITB is been slightly bugging me....is it worth it? So just in case, I took it easy and short today. I can always add mileage at the end of the week if I need.
Manilla Elementary - TT: 30:44 AP: 10:13 HR 159
3x
walking lunges
single leg dead lift
60/60/60
calf raises
single leg squat
Bohemian lunge
clams
hip flexor
fire hydrant
front raise
bicep curl
tricep bar
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Ride on east MCT-15 miles - 1:07:29-13.4--just an ok ride. Struggled with clipping in and out and it was very windy. Meh....
3x
Bicep curls on Bosu
Bentover row
Squat jump on Bosu
Single leg bicep curl
Reverse fly
Side lunges
Bosu crunches
Scissors
Chest press on ball
Hammer raise
Bosu lunges
Skull crushers on ball
Chest fly on ball
Squat
Swimmer on Bosu
| |
| |
| | Slow miles | Fast miles | Total Distance | | 11.50 | 0.00 | 11.50 |
| "Epic Wednesday Adventures" with Kelli and Rachel doing the Grove to Battle loop. We made it up Grove Creek in good time, but I had never gone past Indian Springs before. We went through the Sound of Music meadow, but took a wrong turn. A 1:40 - 3 mile wrong turn. I was starting to stress that I would run out of water and I was hitting a very LOW low. I kinda wanted to curl up on the side of the trail and die. It was HOT!!
Rachel was able to get us back to the right trail (BLESS HER) and I found a second wind. And we got a ride back to our cars. Bless the PG public service guy!
11.5 miles - 4:54:34 - AP: 25:36 - Elevation: 3885
3x---this was WAY too much to do before a run like this!
BALL IYT raises
chest pull overs
russian twists
single leg squat
scarecrows
leg drops on bench
reverse grip rows
good mornings
superman on Bosu
plank jacks
curtsy lunges - 20
ball hamstring curl
LLL
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| AM #1 at home
3x
Bosu side to side pushups
step ups on bench
wide grip rows
LLL
deadlifts
crunches
seated shoulder fly
monster walks with band
kettlebell swing
fire hydrants
pendulum lunge with bicep curls
AM #2 at gym
30 minutes on step mill watching 24
3x
adductor
abductor
hamtractor
ham curl
leg press
| |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| TT: 51:31 AP: 10:11
I ran the first 3 miles with Tim (pumpkin truck loop). Then I dropped him off at home and added 2 more miles solo. I'm so very slow right now.
Long yoga session
| |
|
| | Slow miles | Fast miles | Total Distance | | 6.14 | 0.00 | 6.14 |
|
Workout called for 6x400--2:30 rest--6x400--@2:10
1 mile warm up to track
2:06, 2:05, 2:03, 1:56, 2:02, 2:07
2:07, 2:04, 2:04, 2:03, 2:02, 2:00
Cool down 1 mile home
ITB bugs
| |
|
| | Slow miles | Fast miles | Total Distance | | 7.40 | 0.00 | 7.40 |
| Epic Wednesday Adventures - Squaw Peak --7.4 miles--TT: 2:50--AP: 23:05--Elevation: 2933. I felt significantly better on this run than on most of my previous EWA. Probably because I hadn't lifted all week and my legs weren't burnt toast. Still hard, but not dying! Kelli, Rachel and Wendy
3x
BALL IYT raises
chest pull overs
LLL
single leg squat
scarecrows
duck walk with band
reverse grip rows
good mornings
superman on Bosu
curtsy lunges - 20
ball hamstring curl
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 20.42 bike miles on the east then west MCT. 1:34:14--13.0
3x
Bicep curls on Bosu
Bentover row
PT jumps up the stairs
Single leg bicep curl
Reverse fly
Side lunges
Bosu crunches
Scissors
Chest press on ball
Hammer raise
Bosu lunges
Skull crushers on ball
Chest fly on ball
Squat
Swimmer on Bosu
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| AM #1
3x
balance lunges
reverse lunges
squat
lateral shoulder raise
foward shoulder raise
shoulder press
LLL
Overhead tricep
single arm curls
tricep kick backs
bicep curls
ball crunch
ball bridge
hip flexor serier
push ups
AM #2 at gym
25 minutes on the step mill
3x
leg press
hamtractor
adductor
abductor
| |
|
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Pumpkin route loop with Tim, them 300 N. HR: 170. Felt significantly stronger than last week even with all the lifting I did this week.
RLRF called for
1 mile easy
2 mile tempo @ 9:52 (9:16, 8:58) with Tim
1 mile easy
2 mile tempo @ 9:52 (9:10, 9:03)
1 mile easy
| |
|
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| It was sideways raining and blowing outside. I decided to give the TM a try. It's been a very LONG time since I've been on it!
1 mile WU
2x1600 @9:04
2x800@2:24 (last one outside was 4:22)
It was horrible. I truly detest the TM. I only made it 4 miles on it and couldn't go any further. So I warmed up a mile outside and did the last 800. 3 miles outside. Ugh.
3x (Not as heavy or quite as many reps. The easy totally saved my legs on last weeks EWA)
Walking lunges
Dead lift
60/60/60
Calf raises
Single leg squat
Bohemian lunge
Clams
Hip flexor series
| |
|
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Julie Andrews Meadow today with Wendy and Rachel. 4 miles -- 1:25:00--1000 feet of elevation. Quite easy compared to what we have been doing. High hammie still sore after Monday's stupid treadmill run.
3x
Ball I T Y
Chest pull over
LLL
Single leg squat
scarecrows
monster band walks
reverse grip rows
side plank leg lifts - I suck at these
curtsy lunges
hammie ball roll outs
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| AM #1
3x
step ups
clams
squats
B6
fire hydrant
bridge on ball
bohemian
stair jumps
calf raises
hammie roll outs
buzzer beaters
AM #2 at gym
3x
adductor
abductor
hamtractor
single leg leg press
45 minute spin
| |
|
| | Slow miles | Fast miles | Total Distance | | 10.50 | 0.00 | 10.50 |
| Early Early Early was the name of the game this morning. I decided to not look at my watch and just run.....really see where I'm at. Ugh.....so so so slow!
MCT to grove bathroom and back. TT: 1:49. AP: 10:20 HR: 163
10:58, 10:35, 10;03, 10:19, 10:25, 10:03, 10:09, 10:16, 10:14, 10:05, 5:50
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 3x
Single leg squats on folding chair
Hammie roll out
B6
LLL
Overhead shoulder press
Bicep curl
Front raise
Side raise
Hammer curl
Tricep extensiobs
Tricep bar
| |
|
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| 7 miles up LP Hwy to SR 92. Slow on the way up to see how the hammie was doing, 4 faster intervals on the way back.
TT: 1:09:43, AP: 9:53, HR169
Lots and lots of stretching and foam rolling.
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 45 minute spin at home-2 min hard/1 minute easy
60 TRX class
| |
|
| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
| Epic Wednesday Adventures at Lake Blanche up BCC. Absolutely gorgeous weather and lots of yellow leaves. Rachel, Wendy, Wendy, and Kelli. Rachelle and her crew were bringing up the caboose!
TT: 2:58 Elevation: 2765 HR: 143
This didn't feel nearly as hard as past hike/runs. I talked all the way up, which is very rare for me. Slowly slowly it's getting easier. 7-11 beverage on the way down. And I've lost 10lbs!
3x
Stair jumps
60/60/60
Side plank drops
Paper plates
Bohemian hops
Dot jumps
Hip flexor
LLL
Chest press
Seated row
Butterfly
Skull crusher
| |
|
| | Slow miles | Fast miles | Total Distance | | 6.80 | 0.00 | 6.80 |
| Pine Hollow trail. I tried to follow an All Trails loop, but got confused on a few turns. Never lost, just not my original plan. I definitely want to go back. Leaves were beautiful. Two trail runs in 1 week=ITB bugs
TT: 1:46 Elevation: 1700 HR: 157
3x
Plank with leg lift
Hammie roll out
SM toe on bench
Plank on toes
Half moon curtsy
Ab roll out on ball
Single leg squats
Side plank circles
Hip flexor
| |
|
| | Slow miles | Fast miles | Total Distance | | 1.50 | 0.00 | 1.50 |
| This my 4th time running this week. I've been very strict about following my PT's orders about 3 days/week. But I was short on mileage and figured 1.5 miles wasn't going to wreck me. ITB felt better.
3x
bicep curls on Bosu
bentover row
squat jump on bosu
single leg bicept curls
reverse fly
sdie lunges
toe planks
chest press on ball
hammer raise
backward lunges
skull crushers
chest fly on ball
dumbbell squat
hip flexor
bird dog
| |
|
| | Slow miles | Fast miles | Total Distance | | 9.15 | 0.00 | 9.15 |
| TT: 1:32 AP: 10:07 HR: 168--LP Hwy to SR 92 to Alpine Hwy to 300 N
Cold, rainy and windy in the very early morning. Still better than running on a TM! Hip flexor always bugs when I run on the road. I wonder how it is going to play out long term.
Stretch and foam roll
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| AM#1
Walking lunges
Dead lift
60/60/60
Calf raises
Single leg squat
Bohemian lunge
Clams
Hip flexor series
AM#2
45 minutes on stepmill watching 24
3x
Hamtractor
Adductor
Abductor
Leg press
| |
|
| | Slow miles | Fast miles | Total Distance | | 8.26 | 0.00 | 8.26 |
| TT: 2:05 AP: 15:11 Elevation: 1818
Yellow Fork Canyon with Rachel. Definately more deserty than the other runs we've done. Ran into some cows. Hip flexor still bugs.
3x
single leg overhead press
hammer curl
triangles
front raise
lateral raise
tricep
bicep curl
side row
tricep
B6
ham slides
bosu pushup
ab roll out on ball
SM - toe to chair
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 60 minutes on step mill
PT weights
| |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| We are in Park City for fall break. Tim and I headed up to PCMR to run a few trail miles.
TT: 1:19 AP: 13:09 Elevation:864 ft
It was a perfect run!
| |
|
| | Slow miles | Fast miles | Total Distance | | 8.38 | 0.00 | 8.38 |
| I was stressing about some stuff and couldn't sleep. So I got up at 4:11am and decided to get my run done and hopefully get a nap before all the kids got up.
My hip felt much better today. Lots and lots of stretching after.
AP: 10:14 TT: 1:25 - MCT loop
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
|
3x
single leg overhead press
hammer curl
triangles
front raise
lateral raise
tricep
bicep curl
side row
tricep
B6
ham slides
bosu pushup
ab roll out on ball
SM - toe to chair
Adductor
Abductor
Hamtractor
Leg press
60 minutes on the step mill---incision site very sore last night and this morning. Weird!
| |
|
| | Slow miles | Fast miles | Total Distance | | 8.30 | 0.00 | 8.30 |
| "Epic Wednesday Adventures" -- Grove Creek to Battle Creek redemption run. Holy smokes, this run was a gazillion times better than last time. Last time, I had to consume 3 GU's because I was bonking. This time, nothing. I was able to climb faster today and not feel like my heart rate was out of control. Nothing hurt after the run. I had enough water. We didn't get lost! Hooray for small victories!
TT: 2:52 AP: 20:48, HR: 146 Elevation: 2876
3x
planks
paper plates
bohemian
squat
LLL
fire hydrant
side to side lunge
dead lift
calf raise
bridge with band
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| AM #1
3x
step ups on bench
side band walking
reverse lunge with knee raise
clamshells
single leg squat on bosu
barbell should press
one arm laterals
front raise plate
lying rear delt plate
bicep curls
AM #2 at gym
20 minutes walking on TM while waiting for a step mill
40 minutes on step mill
stretch and foam roll
I've lost 14lbs so far since my surgery. I have about 6lbs to go!
| |
|
| | Slow miles | Fast miles | Total Distance | | 8.30 | 0.00 | 8.30 |
| MCT loop TT: 1:22 AP: 9:56 HR: 160
Just an average run. Kinda wish I would have run the Halloween Half. Oh well!
| |
|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Up LP Hwy
TT: 1:23 AP: 10:23
Holy wind this morning. I had a hard time keeping my visor from blowing away. It wasy beyond CRAZY hurricane like winds. I would have turned around, but knew I would be eating a few treats today.
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 20 minutes on the step mill--2 min hard/1 min easy
75 minutes TRX
| |
|
| | Slow miles | Fast miles | Total Distance | | 8.50 | 0.00 | 8.50 |
| TT: 3:17 Elevation: 2456 AP: 23:10
Alta to Brighton loop. I was looking for a redemption run, but the loop was covered in 2-3 inches of snow. No redemption. I struggled more than I thought I would and ended up taking a GU around 2 hours. I think the elevation and I didn't drink enough were the culprits. I kept getting big chunks of snow stuck on my micro spikes. It totally bugged.
Regardless, it was a beautiful with the sunshine and sparkling snow.
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Very sore from TRX and climbing mountains!!!!
20 minutes yoga
20 minutes elliptical
75 minutes TRX----so freakin hard
| |
|
| | Slow miles | Fast miles | Total Distance | | 4.66 | 0.00 | 4.66 |
| TT: 1:52:00 AP:24:02 Elevation:1300 ft
I took Brandie up to Pine Hollow for her first Utah hike. Gorgeous!
3x
walking lunges
dead lifts
plank
calf raises
B6
LLL
wall sit
glute triangles
| |
|
| | Slow miles | Fast miles | Total Distance | | 5.24 | 0.00 | 5.24 |
| MCT--silo road--pioneer house 10:08, 9:45, 9:05, 9:05, 8:34, 2:30
TT: 49:09 AP: 9:22 HR: 166
Ran with Tim this morning. This run was way faster than anything I've done lately. We raced the last 1/2 mile and I won!
I'm noticing that my hip flexor isn't as crazy and I think it is because of all the core stuff I've been doing (hands/knee plank and TRX). NICE!!!
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 60 minutes on the step mill
3x
Ball IYT
Chest pullover
bicycle
single leg squat
scarecrows
plank
reverse grip rows
good mornings
superman
plank jacks
curtsy lunges
hammie roll out on ball
| |
|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| LP Hwy to SR 92 - out and back TT: 1:17:33 AP: 9:41 HR: 164
10:26, 10:15, 9:49, 9:46, 9:35, 9:15, 9:06, 9:07 with strides on the way back
TRX - 75 minutes
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 50 minutes weights
60 minutes on stepmill
3x
bicep curls on Bosu
bent row
squat jump on bosu
single leg bicep curls
reverse fly
side lunge
bosu crunch
chest press on ball
hammer raise
walking lunges
skull crushers
chest fly on ball
dumbbell squat
swimmer kicks on bosu
| |
|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| 1300 N to 100 E - out and back
TT: 1:17:47 AP: 9:39 HR: 156----9:56, 9:59, 10:05, 9:56, 9:31, 9:07, 9:14, 9:23
Legs felt heavy and I'm sore from all the lifting. Usually 1 of my 3 runs is on trails and a run/hike. I'm feeling the effects of all road running. Calves are very sore.
1.5 hours TRX
| |
|
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| TT: 1:38 AP: 9:48 --10:39, 10:22, 9:57, 9:55, 9:49, 9:43, 9:39, 9:20, 9:10, 9:25
LP Hwy to MCT (Tim turned off at the silos) to 6 miles--U-turn -- back to MCT bathroom--Discovery Park
That first 2 miles were dragging. I was tired and still getting all the cobwebs out. Then I felt good. Calves tight.
Primary program....yeah!
| |
|
| | Slow miles | Fast miles | Total Distance | | 5.65 | 0.00 | 5.65 |
| BST to Lambert Park. Beautiful and very warm. TT: 1:22:13--AP: 14:32 HR: 259 Ele: 947
14:36, 14:39, 16:27, 14:55, 12:53, 8:40
I ran out of time because I had a work meeting....grrrr!
3x
walking lunges
dead lift
plank
calf raises
bohemian
paper plates
ham slides
B6
LLL
squats
| |
|
| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
| 2 miles on home TM between sending kids to school
20 minutes on bike
2.5 mile run after kids left/before TRX
TRX
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 60 minutes on the stepmill. No workout mojo today.
Down 18 lbs!!!!
| |
|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| TT: 1:21:19 AP: 10:09 HR: 161 Out and back on Apline Hwy. 21mph winds and snow. I brought out old blackie--the warmest ugliest hat around--and wore a buff. I was very warm. Pace slower than normal, but I attribute that to the wind and cold.
10:13, 10:14, 10:59, 10:52, 9:27, 9:11, 10:00, 10:13
| |
|
| | Slow miles | Fast miles | Total Distance | | 9.60 | 0.00 | 9.60 |
| TT: 1:29 AP: 9:17 HR: 166--MCT to Grove Hill--Pioner house
10:08, 9:40, 9:23, 9:20, 9:00, 9:04, 9:05, 9:05: 8:48, 5:46
Tim ran with me the first 3.5 miles. I ate sweet potato French fries for dinner and I think they gave me super powers. I haven't run that fast in forever. I take it! It's nice to see a bit of progress!
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Pouring rain outside, so I switched my Monday/Tuesday runs. 3 miles on home TM. I got a TRX strap at home. LOVE IT!!!!
3x
walking lunges
calf raises
TRX hammie
TRX atomic push up
TRX side oblique
B6
LLL
Squat
TRX delts
TRX tri's
TRX push up crunch
tricep with bar
TRX mid row
TRX side lunge
| |
|
| | Slow miles | Fast miles | Total Distance | | 9.28 | 0.00 | 9.28 |
| TT: 1:30. AP: 9:45 HR: 159 --up 100 east to SR92 to LP
9:24, 9:28, 10:08, 10:03, 10:00, 9:48, 9:40, 9:35, 9:36, 2:42
Early, but felt pretty good. 90 minutes of TRX
| |
|
| | Race: |
Earn Your Turkey (4 Miles) 00:31:45, Place overall: 95, Place in age division: 8 | | Slow miles | Fast miles | Total Distance | | 0.00 | 4.00 | 4.00 |
| Earn Your Turkey 4 miler at the Orem Rec Center. This race always drives me crazy in that it is SO old school and very bare bones. No mile markers, no water--NOTHING!
But I was excited to race to see where I was fitness-wise. Most of my training runs have been in the 9:30-10:00MM with a few mid 9's. I started off solo and ended up catching my SIL. We ran together until mile 3 and she took off. I just didn't have that extra gear for lack of training/endurance. I was in puke mode the entrie race and was really happy with my race considering the past year I've had.
TT: 31:45--AP: 8:03--HR174--8:14, 7:59, 8:05, 7:26--It was only 3.95 miles.
2016: 31:45
2014: 33:44
2013: 30:44
2011: 34:16
2010: 34:46
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 60 minutes on step mill
3x ALL TRX
Side lunge
lunge
dead lift
delts
tri's
chest press
bi's
plank-crunch
saw
hammies
bicep curl-free weights
hammer curl - free weights
tricep bar - free weights
| |
|
| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
| MCT - out/back - Allie sighting!
TT: 1:41:45 AP: 9:15 HR: 164 --10:14, 9:49, 9:22, 9:14, 9:05, 9:14, 8:57, 8:50, 8:48, 9:08
It's nice to finally see some progress! Sciatic nerve bugging!
| |
| |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| I got frost bite on my thumb a few years ago. The skin is very sensitive and can get infected very easy. I had to have my thumb nail removed today. It hurts and gloves won't fit over my bandage. I'm in a pickle.
45 minutes on the step mill
3x
Walking lunges
Calf raises
Hammie slides
Single leg squats
Single leg lunges
B6
LLL
Saw-trx
Mountain climbers -TRX
| |
|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| TT: 1:37:39 AP: 12:12 HR: 150--very snowy and icy and slow
12:24, 12:10, 11:55, 12:10, 12:28, 11:53, 12:25, 12:05
Very very snowy and icy, hence the snail's pace. But it was beautiful out!
75 minute TRX class
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Hip flexor/low back is out of control. PT appointment on Monday.
3x
chest press
butterfly
seated row
skull crusher
single leg overhead press
front raise
bicep
tricep kickback
hammer
tricep bar
reverse fly
push up
IYT
chest press on ball
chest pull over
reverse grip row
bicep
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 45 minute spin
75 TRX
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Very short on time! I haven't run since Monday, but have lost another 2lbs. I guess you don't have to run to loose weight!
3x
Step ups
Monster walk
Single leg squat on bench
Wall sit
LLL
B6
Hammie/adductor
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 3x
chest press
butterfly
seated row
skull crusher
single leg overhead press
front raise
bicep
tricep kickback
hammer
tricep bar
reverse fly
push up
IYT
chest press on ball
chest pull over
reverse grip row
bicep
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Overhead lunge
TRX side lunge
TRX lunge
TRX Saw
Plank rows
LLL
TRX-row
Squat
Regular plank
Calf raises
Tricep dips
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
|
75 minutes TRX--arms were toast by the end
LLL on wall
Ham/adductor
Swimmers
Bicep
TRX-tricep
TRX-prison squat
TRX-felt
Bicep
TRX-glute
Plank
Wall sit
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 60 minutes on the step mill. It felt lovely to get some cardio and sweat. But I am liking all this strength training--I'm getting some arm muscle! Chiropractor tomorrow to see if he can put my SI joint back in place!
leg Press
Adductor/abductor
Donkey kick
Push up-bosu
Fire hydrant
TRX-Bridge
Squat press
TRX T
Hip flexor series
Reverse fly on ball
Ball chest press
Ball fly
Tri dips
Bicep--barbell curl
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Tried to run on the home TM--only made it 1/2 mile. Chiropractor tonight.
75 minutes TRX
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 60 minutes on the stepmill. Will my body ever work right? Sigh....
| |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| My SI joint has been feeling better, so I thought I would try to run outside. I was very nervous though. I walked---ran very slow--and then finally got up to a semi-normal speed. My low back still doesn't feel 100%, so I just focused on being relaxed. As soon as I walked in the door, I started to stretch. I'm planning on stretching all flippin day!!!
3x
TRX lunge
TRX dead lift
Calf raises
TRX hamstring
TRX adductor
Push up
Squat
LLL
B6
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 75 minutes TRX
3x
chest press
butterfly
seated row
skull crusher
single leg overhead press
front raise
bicep
tricep kickback
hammer
tricep bar
reverse fly
push up
IYT
chest press on ball
chest pull over
reverse grip row
bicep
| |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| AP: 10:08 --back/SIJoint felt better. Hip flexor needs to be worked on next! My right leg couldn't lift and kept hitting rocks/curbs. Sigh....
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 3x
TRX one leg squat
TRX lunge
TRX crunch
TRX adductor
hip flexor
one arm push up
tricep dips
bicep curls
| |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 mile on the gym TM with Collette. Super nice to have a buddy to chat with!
3x
B6
hammie slides
adductor slides
dead lift
push up
LLL
fire hydrant
bicep curl
tricep kick backs
hip flexor
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
|
60 mintues on step mill
3x
overhead press
butterfly
row
skull crusher
bicep bar
tricep bar
front raise
side raise
TRX pull
TRX delt
TRX row
TRX crunch
TRX pull up
bicep
TRX IYT
TRTX side plank drops
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 60 minutes on the step mill - on/offs
3x
TRX single leg squat
TRX adductor
TRX bridge
step ups
monster walk
single leg squat on bench
wall sit
side plank with clam
hammie on ball
B6
| |
|
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Up LP Hwy - TT: 1:11 AP: 10:10--10:17, 10:17, 10:13, 10:17, 9:55, 9:57, 10:06
Ugh...SI Joint and hip flexor totally screaming the whole way.
75 minutes TRX
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 60 minutes easy on step mill
3x
side plank with clam
LLL
hip hike
plank
push up on Bosu
bicep with bands
fire hydrant
TRX bridge--adductor--hammie
TRX adductor side plank
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 60 minutes step mill
adductor--abductor--leg press
75 minutes TRX
| |
|
| | Slow miles | Fast miles | Total Distance | | 4.30 | 0.00 | 4.30 |
| TT: 40:04 AP: 9:25 --9:57, 9:27, 9:15, 8:45
This is the best I've felt on a run since Thanksgiving. Probably because it was a shorter distance and I haven't run a bunch this week. I've been doing a lot of research on hip stuff and how it relates to the SI joint. But there is a lot and I'm not even sure where to start.
Regardless, it felt good to run! Family skied at Deer Valley. I stayed in the lodge by the fire and cheered!
| |
|
| | Slow miles | Fast miles | Total Distance | | 4.30 | 0.00 | 4.30 |
| silo route - TT: 40:56, AP: 9:35 HR: 162 --10:17, 9:45, 9:28, 4:39, 3:47, 3:07
I tracked the pioneer cabin to the Taylors and its exactly .5 miles --3:47. Now I have a bench mark! Game on.
Back felt better, but not 100%. I think it likes the shorter run. Feeling skinny fat!
3x
chest press
butterfly
seated row
skull crusher
single leg overhead press
front raise
bicep
tricep kickback
hammer
tricep bar
reverse fly
push up
TRX pike - bosu
TRX crunch
side plank with leg lift
foam roll march/bosu crunch
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 60 minutes on the step mill
3x
leg press
adductor
abductor
IYT
chest press
butterfly
chest pull over
bicep
tricep kickback
2x
B6
core on TRX
push ups
| |
|
| | Slow miles | Fast miles | Total Distance | | 5.30 | 0.00 | 5.30 |
| Nursery loop TT: 49:39, AP: 9:21 HR: 166 -- 9:52, 10:06, 9:10, 8:52, 8:54, 2:43
3x
TRX single leg squat
TRX lunge
TRX side lunge
TRX dead lift
TRX crunch
TRX mountain climber
push up
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 60 minutes on the stepmill. No mojo today--very tired!
| |
|
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Up 100 east TT: 1:10 AP: 10:08 HR: 155--10:04, 10:07, 10:32, 10:02, 9:57, 10:03, 10:04
My plan was to do 5/6 miles, but I was feeling good. Yeah! It was slow, but my SI joint and hip flexor were ok.
No lifting. I left super early to get back for all the cousins sleeping at my house. I may have crawled back into a warm bed for awhile.
| |
|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| TT: 1:17, AP: 9:40
9:52, 8:45, 10:14, 9:53, 9:21, 9:35, 9:35, 1:44,**4:37**, 3:03
**.5 sprint to finish. I was tired by the end and didn't have another gear.
It was very cold and had frozen eye lashes. Hip flexor was very tired by the end.
2016 was a good year except for running. I'm ready to progress and work hard.
Just for kicks and giggles: Yearly Mileage
2010: 796.50
2011: 1156.44
2012: 1158.73
2013: 1296.08
2014: 1772.88
2015: 676.94
2016: 676.10
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| | Slow miles | Fast miles | Total Distance | | 672.10 | 4.00 | 676.10 |
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