MONDAY REST: Home Projects ALL DAY TUESDAY EXERCISE: Combo Tempo - 5 min "flat" tempo, 10 min uphill tempo, 4 min "flat" tempo, 10 min uphill tempo. All recoveries were 2-4 min. 1 min all out at the end. DISTANCE: 8.03 miles TIME: 1:18:22 TERRAIN: Garden of the Gods trails WEDNESDAY EXERCISE: Lap Swimming DISTANCE: 1600 yds TIME: 42:37 THURSDAY EXERCISE: Mountain Bike - hill climbing up to Gold Camp Rd DISTANCE: 11.49 TIME: 1:29:28 TERRAIN: Stratton Open Space - Gold Camp Road - Captain Jacks - Chutes FRIDAY EXERCISE: Road Bike - recovery ride DISTANCE: 15.13 miles TIME: 59:15 TERRAIN: Cordera - Wolf Ranch - 2 loops SATURDAY REST MONDAY EXERCISE: Lap Swimming DISTANCE: 1800 yds TIME: 43:29 EXERCISE: Easy Run DISTANCE: 5.8 miles TIME: 48:54 TERRAIN: Cordera/WR Loop - rolling hills STRENGTH: Mobility TUESDAY EXERCISE: Mile Repeats - 3 x 1 mile repeats on trail (6:59, 7:00, 7:10) DISTANCE: 7.13 miles TIME: 1:01:27 TERRAIN: MVP on Santa Fe STRENGTH: Plyometric Strength by Chris Lee 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 THURSDAY EXERCISE: Trail Run - 25 min. uphill tempo DISTANCE: 7.10 miles TIME: 1:19:57 TERRAIN: Section 16 from Gold Camp Road to Palmer Trail STRENGTH: Stability Strength by Chris Lee FRIDAY EXERCISE: Mountain Bike - 2 loops Black Forest Section 16 DISTANCE: 7.73 miles TIME: 36:46 TERRAIN: Black Forest Section 16 - rolling hills SATURDAY REST 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 WEDENSDAY EXERCISE: Lap Swimming DISTANCE: 1400 yds TIME: 41:12 EXERCISE: Road Bike - Easy to Moderate Pace DISTANCE: 8.35 miles TIME: 37:49 TERRAIN: Cordera and Wolf Ranch - rolling hills STRENGTH: Mobility THURSDAY EXERCISE: Track Workout - 10x400m (between 1:35 and 1:38), Recovery for 1:45 DISTANCE: 5.05 miles TIME: 1:03:54 TERRAIN: Manitou Track STRENGTH: Stability 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 EXERCISE: Bear Creek Tempo Loop - EASY DISTANCE: 7.01 miles TIME: 1:01:04 TERRAIN: Bear Creek Park - 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 WEDNESDAY EXERCISE: Mountain Bike DISTANCE: 5.08 miles TIME: 53:41 TERRAIN: Spruce Mountain Open Space - Chamberlain Trail to Ladders to Gold Camp Rd and back STRENGTH: Mobility 1 THURSDAY EXERCISE: Road run - 3.3 mile tempo DISTANCE: 6.31 miles (tempo miles 6:51, 7:24, 8:24 - downhill first half, uphill second half) TIME: 53.48 TERRAIN: Garden of the Gods road tempo loop STRENGTH: Stability Strength by Chris Lee FRIDAY REST SATURDAY EXERCISE: Long Run with Caryn DISTANCE: 8.09 miles TIME: 1:08:51 TERRAIN: Santa Fe Trail STABILITY: Hybrid 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.
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