PLYOMETRIC STRENGTH 
items needed: mat, dumbbells, chair

Warmup
Push to Lunge Rotation - 10 reps per side, alternating
Single-Leg Glute Bridge - 10 reps per side

Workout (3 rounds, one minute rest between)
Farmer's Carry in Place March: 10 reps per side with dumbbells, alternating
Bulgarian Split Squat: 10 reps per side with dumbbells
Single Leg Push-Off: 10 reps per side
Calf Raises: 15 reps (optional dumbbells)

Cooldown
Sitting Glute Stretch: 5 reps per side
Flossing: 5 reps per side


STABILITY STRENGTH
items needed: mat, dumbbells, resistance band

Warmup
Windmill: 10 reps per side, alternating
Bird Dog: 10 reps per side

Workout
Quadruped Row: 10 reps per side with one dumbbell
Single-leg Deadlift to Row: 15 reps per side with two dumbbells
Standing March with Resistance Band: 15 reps per side (medium weight band)
Goblet Squat: 15 reps with one dumbbell

Cooldown
Hip Flexor Stretch: 5 reps per side
Flossing: 5 reps per side


HYBRID STRENGTH
items needed: mat, dumbbells, resistance band

Warmup
Lunge to Rotation - 10 reps per side
Single Leg Lower - 10 reps per side

Workout (3 rounds, one minute rest between
​Inline Lunge - 10 reps each side with two dumbbells
Double-Leg Hop - 15 reps
Clamshell - 10 reps on each side with resistance band
Renegade Row - 20 reps, alternating with dumbbells

Cooldown
Thoracic Opener - 5 reps per side
Flossing - 5 reps per side


MOBILITY 1
items needed: mat, towel

Ankle Mobility - 10 reps per side
Hip Mobility - 5 reps per side
Adductor Mobility - 5 reps per side
Hamstring Stretch - 5 reps per side
Windmill - 10 reps per side, alternating
Figure-Four Stretch - 5 reps per side
Quadruped to Downward Dog - 10 reps
Modified Pretzel Stretch - 5 reps per side
Lunge to Rotation - 5 reps per side, alternating
Alternating Reverse Four-Point Bridge - 20 reps, alternating

​MONDAY

REST:  ​Home Projects ALL DAY

WEDNESDAY
EXERCISE: Lap Swimming ​
DISTANCE: 1500 yds
​TIME: 41:44

EXERCISE: Road Bike with Mike
DISTANCE: 13.16 miles
​TIME: 1:07:41
TERRAIN: Cordera/WR/Cottonwood Creek Trail 

STRENGTH: Mobility
​

FRIDAY
EXERCISE: Mountain Bike - 2 loops Black Forest Section 16
DISTANCE: 7.73 miles
​TIME: 36:46
TERRAIN: Black Forest Section 16 - rolling hills 

MONDAY
EXERCISE: Road run - Easy to Moderate pace 
DISTANCE: 4 miles
​TIME: 34:45 
TERRAIN: Royal Pain - Half ascent and half descent
​
EXERCISE: Lap Swimming 
DISTANCE: 1000 yd
​TIME: 31:43

STRENGTH: Mobility
​

TUESDAY
EXERCISE: Hill Repeats - Ridge Road Combo Platter - 3x6 min and 8x30 sec strides
DISTANCE: 7.90 miles
​TIME: 1:19:05
TERRAIN: Garden of the Gods - hilly on road and strides on trail

​STRENGTH: Plyometric Strength by Chris Lee
​

FRIDAY
EXERCISE: Lap Swimming
DISTANCE: 1500 yds
​TIME: 42:32

​EXERCISE: Mountain Bike - Black Forest Section 16 - 2 FAST loops (17:47, 18:02)
DISTANCE: 7.61 miles
​TIME: 35:49
TERRAIN: Black Forest Section 16 - rolling hills

MONDAY
EXERCISE: Road run - Moderate pace 
DISTANCE: 6 miles
​TIME: 52:13 (8:42 average pace...not so bad after so much time off)
TERRAIN: Cordera/Wolf Ranch rolling roads
STRENGTH: Resistant Band Exercises

​TUESDAY
EXERCISE: Trail run - 3 min hill repeats x 5 with 90 sec jog recoveries
DISTANCE: 4.67 miles
​TIME: 43:00
TERRAIN: Rampart Range Road Hill
STRENGTH: Plyometric Strength ​by Chris Lee

It was during the fall months of 2019 that I finally started to get into a great routine of strength training mixed in with my running and biking. Mike and I joined a Cross-fit gym and worked slowly on building up strength and getting to know our Cross-fit family. It truly was a place I enjoyed working hard. I felt like I was finally becoming a stronger runner because of it and that was an amazing feeling. Then COVID19 happened and suddenly I found myself not doing any sort of strength training. It was all I could do to just keep running. I continued training with one of my very best friends, Dionne. Occasionally we would be joined by our good friend Caryn. It was exactly what I needed to get me through the first few weeks. With an injured plantar and Caryn recovering from her marathon, we were not running speed workouts or long runs. We just ran for the sake of running. I started pulling out old strength training workouts and doing them twice a week. I spent once a week at the PT working through some of my aches and pains. I was finally getting to a great place, a place that was helping me feel a little bit better amid the entire mess the world was in. Then I had a sudden health crisis and everything completely stopped...no running, no biking, no strength. Time, rest, medical intervention, prayer, and extremely supportive family and friends helped me get through it. Now I am on the other side of that and I have a plan in place to get back to where I was. 4 days of running, 2 days of biking, 3 days of strength and 3 days of mobility is where I am starting. I just happened to stumble across a 30-day strength training workout from Runners World that I will be implementing with my running and biking regimen. With an XTERRA still on the books for July (has not been canceled yet), I need to get strong, I need to get fast, and I need to be motivated. Hopefully tracking my progress on this blog will help me stay motivated through this crazy time.