Monday - AM - 45 min stairs, PM - 4 mile, MT 101, float workout (1:00/0:30)
Tuesday - AM - 45 min stairs, PM - 4 miles, BF
Wednesday - 21 miles, MT 110 (salvaged!), Rowlett Creek Preserve - nice warm day resulting in bonking some kind of hard on this run
Thursday - 45 min stairs
Friday - 45 min stairs
Saturday - 4 miles, BF
Sunday - 8 miles, BF
Total - 41 miles plus 3 hours of stairs
This week was a success given that I got in a nice longish run and was able to sew my MT 110s back together. I've now managed to get in 14 straight days of running trails, roads, or stairs and my legs are feeling really fresh. My training plan for Cactus Rose 100 is starting to come together for the summer. I plan to do a tempo run on Monday nights, speed work at the track on Wednesday mornings, lift on Fridays, and then get in as much stair and trail running as I can on the other days.
Wednesday - 11 miles, Rowlett Creek Preserve, MT 101 - legs felt really good but not sure how many more miles that I will be able to get out of my trusty 101s.
Thursday - AM - 45 min stairs, PM - 6 miles, BF, random creek path / community jogging trail behind our church. I didn't want to run circles in the parking lot while my daughter was up at the church and was able to stumble across this. Some nice views with decent elevation change.
Friday - AM - Gym - Squats and Deadlifts - kept the weight pretty low, just easing back into things.
Saturday and Sunday - Lots of beer, relaxing, family and recovery.
Monday - 2 miles, BF - crap ton of fertilizer all over the community bike path caused me to cut this run short. They even spread it back up in the wooded sections... such a waste of money and unnecessarily harmful for the environment.
Tuesday - AM - 45 min stairs, PM - 4 miles, MT 101
Wednesday - 45 min stairs
Thursday - 45 min stairs
Friday - AM - Gym - Squats and Deadlifts - at about 80% of pre-Hells Hills, will probably match my max Dead next week and then start adding weight each session to make the push to 300.
PM - 4 miles, BF
Saturday - 4 miles, BF
Sunday - 4 miles, BF
Total - 35 miles and 4.5 hours of stairs
I think that I am done with my recovery and ready to start the long hot summer grind that will eventually lead up to Cactus Rose 100. I've been out to the course a number of times to run and know that it is a quad shredding course with lots of ups and downs. My quads held up really well at Hells Hills but that wasn't an overly hilly course and I took it really easy. I'll have to run a good bit out of my comfort zone at Cactus Rose to reach the goals that I have set.
On another note, I love to cook and was hoping to bring more of that to this blog but it is such a pain to take pictures while cooking and then load them to this blog. I'm a even worse food blogger than running blogger! Anyway, I made some killer pizza but really only have two pics to show for my efforts.
Small Batch of Dough Ready for Pizza Making!
Perfectly Crispy Crust and Amazing Sauce Full of Fresh Herb
I tipped the scale at 206.5 the other day and that is down from the 214ish that I carried into Hells Hills. The problem is that I really need to be down in the 180s come Cactus Rose (I'm 6'4ish), if I want to do anything more than just shuffle to a finish. I was around 200 last summer for El Scorcho and got down into the 190s during the summer. I then started doing more upper body lifts and obviously eating / drinking more during football season and on into the holidays.
I noticed that I have really added some bulk across my chest and shoulders over the past 6 months or so. Do I need bulk across my chest and shoulders? No. In fact, I need to lose this bulk and slim down my upper body. I'm not really sure how to do that but cutting out bench press and standing press would probably be a good start. I'll still do daily pull ups and push ups to maintain strength but will limit my lifting to squats and deadlifts.
I will also need to get a bit more serious about my diet and eat cleaner over the summer. I've got a general plan in mind for my Cactus Rose training - weekly speed work plus lots of long runs - that I will hammer out in another post.
Started eating cleaner already, well except for the beer!
