Sure!

5-29-12
AZ had a cold snap on Saturday and of course we rarely have any humidity. We took advantage of this to head down to the McDowell Mountains east of Phoenix and ran/walked the 15.4 mile Pemberton Trail. The saguaro were still blooming so it was wonderful to run around in the desert and see these giants with crowns of flowers. Hope some of the pics I took turn out - never got around to downloading them this weekend. Anyway, the trail took just over 3 hours - so not super speedy, but about what we hoped for.

As I mentioned Friday, this is the course for the Javelina Jundred. Doing the trail was fun but convinced me I do not want to do a 100 mile race on the course, meanwhile T says he now does want to do the race - so perfect world - I can be his support crew and I can pace him for 1 or 2 laps which would be great fun for me while he can do the full 100 miles.

Since we were in 'the big city' (rare for us) we went to REI and shopped the sale (new climbing shoes for T) and Trader Joes (POWERBERRIES!) then headed for home.

Spent Sunday trying to revive the garden (4 days of 50-60 mph winds coupled with frost did a lot of damage) and jumped on the trampoline.

Had planned to climb Monday, but worked on house building plans instead - oh and made the ever so yummy but ever so deadly pumpkin chocolate chip cookies. I don't suppose the fact that all ingredients are organic counts for much?

Today was wonderful - did my Saddle Mountain run - climbed about 1350 feet/2.75 miles in 37 minutes, knocking 2 minutes of my last best time. Ran down pretty hard, doing 8 minute miles. Second 5k of the summer is this Saturday!
 
5-30-12
Weight 140.6 this morning

We (husband T and I) did the Shoe Hill Loop this morning - about 3.2 miles. Gorgeous morning, saw some antelope, set a "record" on the 1.1 mile run portion in the middle (8.04 minutes)! The run included some new obstacles as a badger has been investigating den sites on the 2 track and has dug a number of exploratory holes - maybe the leaps helped us go faster? The idea of being chased by a defensive momma badger will definitely get us moving! Overall time was good at 37 minutes.

Walked Charlie (very fat cat) on the .3 mile loop around the yard to cool down.

Between meetings, got in about a 25 minute walk on campus.
 
5-31-12
Weight 139.6

Trampoline this morning as far as exercise, nothing makes me happier!

Worked on basics to start then after I was warmed up started working on flips which are coming back nicely and helicopters. Helicopters are not going so well - my amplitude is not what it needs to be so I'm still spinning as I land. 30 minutes with heart rate in the 150's, no major crashes.

Have also done back exercises 2 days in a row. I was super regular all winter, but got out of the habit with spring travels. Skipping these is just stupid of me and I'm over that now (I hope).
 
6-4-12 - weekend catch-up
6/1 Friday - rock climbing at the Oak Creek Overlook - did just 4 moderate routes as we didn't want to overtire before the race on Saturday. I have a hard time re-hydrating and re-energizing after a hard day of climbing. Maybe something about the adrenaline? Maybe just the total body involvement - not sure.

6/2 Saturday - Sacred Mountain Prayer Run - I did the 5k while T did the 10k. That pesky PR still eludes me - this time by 8 seconds. Still, I was 2nd in my age group and got a lovely Navajo made necklace as a prize.

We went swimming afterwards - really made my shoulders tired, I am a terrible swimmer but doggedly determined. Several laps with the kick board too, followed by a little basking.

6/3 Sunday - workout in the yard on the tricky bars
Burpees - 5 sets of 8 (as ever, burpees are EVIL!)
Pushups 2 x 8 because the pushups I do within the burpees are dismal
Planks
knees to elbows - 3 x 4
chin-ups - but mostly hold for 8 seconds above the bar and then slowly lower as I am working at getting stronger and can only do about 4 actual chin-ups
low bar muscle ups 8 (jumping from a step)
hanging knee raises 2 x 8
single arm hang 10-12 seconds on each arm, twice
cartwheels (because I still want to be doing these when I'm in my 60's - got to do them now in my 40's)
handstands
alternating toes to 20 inch box - not sure what these are called, just go fast!

Worked in the garden and yard for the rest of the day
 
6-4-12
Monday - weight 141.8 (aak - really yummy homemade pizza yesterday...)

Needed something quick this morning so went to the gym and did BOSU with medicine ball (15lbs) and then oodles of lunges, then BOSU lunges, then lunges with the medicine ball and finally lunges with dumbbells.
 
6-5-12
Weight 140.8
The fearsome wind is back in northern Arizona, but it was Saddle Mountain day and I was determined. I usually don't take the IPOD along when I'm by myself outside - I'd rather listen to the birds and critters, but I hate, hate, hate wind and knew I would need tunes to meet the goal of moving the 30 minute flag up the hill.

I was able to push the flag up by almost 30 seconds to a new high mark, then went on up to the gate in 37.16, just over a minute faster than last week. Turned and ran down. I wasn't sure if I was really pushing myself or just pushing against the wind (gusting to 40 mph/steady at about 25mph). At one point I could barely hear my tunes despite wearing earbuds! Turns out I was pushing myself as I knocked 1.72 off my time which got me down to 7.44 minute miles! YES!

Second day in a row of back exercises - hoping I can get at least 5 days straight this week to really get back in the habit.

Question for other runners - on a steep downhill run, do you quicken your pace, shorten your stride, lengthen your stride - some combo? I've been experimenting a bit and wonder what others find effective to maintain speed without destroying the quads...
 
6-6-12
Weight 141.8 - inflammation and water - I'm sore from the good Saddle Mt run yesterday and beat from 4 hours in the laundramat washing every dang blanket we own. I'm short on sleep and 2 of my employees have already had an argument this morning. Fiscal year end...

So T and I agreed this morning we both needed a recovery day - NO record attempts on the Shoe Hill Loop - just enjoy a good fast paced walk, enjoy being out together, and enjoy the lovely morning. That mostly worked. An antelope ram taunted us, but we didn't join his run. We did the loop in slightly better than 15 minute miles. At the top of a smallish and rough section of hill T stopped talking, shouted "Core Run" and took off - Huh? What could I do but follow along? Mercifully it was brief and unlike my legs, my core still had something left.

Coffee, I need more coffee!
 
6-8-12
Weight 140.4
We agreed last evening to do Shoe Hill Loop this morning. As I'm polishing off my normal breakfast, T suggests we set a standard time for running the whole thing counter clockwise... Uhh, well, OK... Actually it was good - hard, definitely not something I want to do as regularly as our "normal" version, but worth doing. I love that T pushes me to be better and work harder. And I love that I blew him away on the hill!

I managed back exercises 4 days out of 5 this week, so am glad to be getting back into that good habit. I was pretty sore from weights yesterday, especially calves, so also did some roller this morning.

Plan for Saturday is either Kendrick Peak (4.5 miles and 2600 feet up, then run it down hard for 9 miles total) or hike the Weatherford loop - 18 miles at higher elevation (ranges from 9300 - 12000). If we do Kendrick there is a chance of rock climbing on Sunday. Either will be excellent.
 
Saturday 6/9/12 139.0, bf% 21.9
We agreed to go all out on Kendrick Peak. We set a goal of 1:20 to reach the top. It's 4.6 miles and 2600 feet of elevation gain. T led off as he is good at setting a consistant pace. I started pushing him as we got to the higher, steeper portion of the trail as that is what I am best at. For the last section I took the lead and we hit the top in 1:18. 15 minute miles would put us at the top in 1:07 which on one hand seems conceivable, but at the time we were gasping and panting at the top, seemed frankly impossible. Something to work toward, I guess. T wore his HRM and got 1250 calories for the up. I'm 77% of his weight, so for me that's about 963. The wind made it impossible to stand on top, so after a quick bite and a big drink, we headed down. The top of the trail is steep, rocky, and technical with roots, loose gravel, and steep drop offs. It's been a while since I ran on terrain like that, but it felt good. The last portion of the trail is smoother and we could go all out and did. We bested our time down by 12 minutes, getting down in 46. Calories for T @ 600 on a downhill run, so I get 462.

We were pretty worthless the rest of the day - did some stretching, rolling, and light yardwork.

Sunday 6/10/12 139.4
Aak! My legs are dead! We wore our 5 fingers and took a leisurely walk around Shoe Hill, 3.2 miles. It has been a while since I have had that utterly depleted feeling from going all out. Did the roller and worked in the garden.

Monday 6/11/12 139.0
Travel day. Stretching and roller this morning, hoping to get in a short hike this afternoon. Brought my jump rope along as I think opportunities for other sweats may be limited by training obligations.
 
Took a good walk through the neighborhood near the hotel last evening, something I always enjoy. I love to see what people do with the houses and yards. It was warm, 90 degrees, but not too bad. Was out for an hour, a good wind up to the drive.

I am achy all over today, still some lingering stiffness from the run on Saturday I suppose. I am trying to move around some in the hotel room before getting back in the car...
 
Tuesday 6/12/12
Zero activity for the day. It was late when I left the site and I faced a long drive back to the hotel (90 minutes) such that I decided against any sort of hike. I did get to feeling better as the day went on - I really felt as if I had been run over by a truck when I woke this morning.

I'm hoping to wake early enough I can at least jump rope in the morning, better would be to take a short run.
 
6/13/12
No workout and really, no movement at all yesterday, left me feeling dreadful, so this morning I was determined to get something in. Took the jumprope to the hotel parking lot and got in 2100 jumps (pedometer counted, not me). Then walked off an approximate 100 meter length and did 5 sprints.

Short overall, but felt really good to move, and I'm ready to face the day of drive 2 hours, train 6 hours, drive 4 hours, unload car, drive 1 hour - collapse into bed. At least it will be my bed, my guy, and my demon cats (who will have taken over my part of the bed).
 
Thursday 6/14/12
It's good to be home, sadly, car munchies yesterday did me in, 142.4 this morning.

Had briefly considered going to the gym for some fast feet EFX in preparation for the Gaspin' in the Aspen 5k race this weekend, but when T suggested Shoe Hill Loop it was an easy yes - I'd much rather do something with him and outside than go to the gym.

We set off, chatting to catch-up (I got home about 10 last night so nothing beyond "Hi honey, I'm home" and "Goodnight" passed between us.) When we got to the point where we start the 1.1 mi run, T took off a lot faster than usual. Before long he took the lead and was running away from me. I was gasping, cursing 3 days at low elevation and little exercise, and really cursing those extra 2.4 lbs. So at the end of the run we start power-walking up the canyon and T says "Congrats - you just took 20 seconds off your best time ever!" Yes! 7:45 for the run

Honestly, if he had asked me if I wanted to try and improve our time, I surely would have said no. Sometimes he just pushes me into being better. Luv that!
 
Friday 6/15/12
Weight 142.8

Kept it light and fun this morning - good stretch, back exercises (got in 3 this week) and lots of roller as I seem to have lots of spots that hurt and lots of sore muscles. Then we mixed up trampoline (5-8 minute high intensity sessions) with slack line. My slack line skills are NOT improved by breathing hard from jumping/flipping on the trampoline, but the whole play session was a lot of fun. I am also working on my slackline mount which is effectively a 1 legged squate done on 1.5" webbing suspended 2 feet above the ground. I'm not ready for the circus just yet...

Tomorrow brings the next 5k of the summer, Gaspin' in the Aspen. It is the most challenging of the Flagstaff Summer Running Series (8000 feet, hills, and difficult terrain) so I am not looking to improve my PR, but am hoping to place top 3 in my age group. I want to go really hard so I am as wiped after this run as I was last weekend after Kendrick - got nothing else to do all day so why not really push it? Something about being in a race though - I tend not to go as hard as when it is just me or just me and T. It's like the race dulls the urge to compete - how is that?

Hopefully all the fruit and veggies in my lunchbox today will take care of those extra 3 lbs - I'd rather not haul them around on the course tomorrow.
 
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Saturday 140.4, 22% bf
I knew that Gaspin' was not the race for a PR. On average, everyone is 15 seconds to a minute slower than their usual 5k pace - big hill and no trail. I was pleased to only be 7 seconds slower than my last race and I did meet the goal of placing in the top 3 (2nd) in my age group. 5K race, then swimming pool. Did 10 laps continuous before I nearly drowned after bumping my head on the side when I ran into it (I am a terrible swimmer). Worked in the garden.

Sunday 139.8
Worked in the garden mostly. T needed help unloading 3' x 7' solid wood doors (about 70-80 lbs each). I was helping, misunderstood what he wanted to do, and we dropped one on my foot. Saw stars and went a little black for a moment... Dang that hurt! A couple of doors later, I whacked my thigh - nice purple bruise the size of a grapefruit there today, and one more whack on the other leg (the one with the crushed foot) to even me out. Went back to the garden where it was SAFE! My tomatoes are coming along beautifully, and I am expecting a bumper crop of potatoes.
 
Monday 140.0
Back exercises and lots of rolling as my calves and achilles tendons were super tight - lots of standing yesterday. Foot was bruised and a little swollen so decided to go to the gym as I've been skipping that in favor of anything done outside.

BOSU with medicine ball, then lunges, gazillions of lunges - on the BOSU, forward, backward, sideways, with the medicine ball, with dumbbells, and finished up with some standing on the round part of the BOSU and lunge forward to the floor - best of those I've done for a long while.

Next did a form of box jumps, onlythese are on the BOSU (round side up) working on stability in addition to jumping. Both feet and single foot static, then quick jumps based on whatever landed on the ball - no pauses allowed.

Finally, single arm rows with twist, 60 lbs x 15, 2 sets.
Started on triceps, but an acquaintance I hadn't seen in a while stopped to chat and I ran out of time.
 
6/19/12 weight 139.6 - Tuesday so it's Saddle Mountain day!

Today was a tough workout mentally and physically.

I was really sore (butt, hamstrings, groin) from the lunges yesterday, yet had a plan to start running up to the gate. The race I'm doing in July is 7 miles up the ski resort road, average 5% grade, so running up Saddle Mt is much shorter at 2.75 miles but steeper @ 8%.

Set off power-walking to warm up a bit, then switched over to a run - wow, running felt really bad. I resorted to my old scheme of "just run to that tree up a head" - so did a mixture of running and speed walking. I have practiced transitioning from running to very fast walking a lot so overall my time was ok. My first time up the hill this summer I set a mark at 30 minutes and have been checking that on each subsequent visit. Today I was there in 24.26, which is good, but I was frustrated at how bad the running felt. I made it to the gate in 34.25, so almost 3 minutes faster than I've ever done it before, yet I was beating myself up for it.

Then, I took a deep breath and looked around. At 9000 feet, I had this terrific view of the remote valley where we live, green forest, cinder cones, and a glorious view of Humphreys Peak. After taking a moment to enjoy the view and the fact that I had just completed something that was pretty hard and improved my time, I was able to ease off on the self-flagellation. Turned and ran back down the hill. On the steep sections I experimented some with various suggestions offered up for running downhill fast. For me, quick steps and a focus on forward rolling hip action seems to be best.

Stats for my reference:
34.25 up = 12.45/mile
21.31 down = 7.75/mile
56.56 total = 10.28/mile
 
6-20-12 Weight 140.8
Still sore from lunges and Saddle Mt run. Did a quick weight workout before I left town this morning.

Bench press 70 x 5 x 3
Side pull 60 x 15 x 2
Lat pull 60 x 8 x 2
Single arm row 60 x 15 x 2
Shoulder press 35 x 8 x 2 (do these ever get easier?)
 
6-21-12 weight 141.0
Got home late last night, overslept this morning, and felt yucky from eating store-bought junk food yesterday while on the road. T suggested Shoe Hill Loop which would have been wonderful, but I was too disorganized, moving too slowly, and really wanted to prepare a huge salad for today to get back to normal eating. Lots of organic fresh fruit purchased yesterday at Trader Joe's for snacks needed washing too. Anyway, he set off on the SHL and after a bit, I headed for the trampoline

Nothing turns a crazed morning around like an intense 40 minute trampoline workout. Really focused on amplitude (high jumps and fully executed body positions) so worked intensely, jumped high, crashed a few times, and am in a hugely better place now. Supposedly trampoline is very good for the lymphatic system - all the g-forces push and pull the fluids around. I just know that I can't stay stressed out, grumpy, angry, or even sad while jumping.
 
Friday 6/22/12 Weight 141.6
Rest day pre-race tomorrow, so did back exercises (5 days this week!) and lots of roller - butt, hamstrings and quads are still sore!
 
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