Exercise bike

45 minutes on the recumbent trainer this morning, going to mix things up a little bit while I work on getting my IT band loosened up.

Future Races

     I have signed up for the Canyonlands half marathon in Moab on March 21 and am recruiting runners for the July 4 Gothic to Crested Butte half marathon. The CB race will be a fun run in keeping with the spirit of Crested Butte! Join me if you dare!! Of course the Bolder Boulder is May 25 and no one should miss this one - even our Connecticut brethren!

Saturday LSD with Fast Forward Sports

Today's run was one hour on the south "Certain Death" trail near Boulder Res. We were to run the first 15 minutes in Zone 1 followed by 30 minutes in Zone 2 and the last 15 minutes back in Zone 1. In actuality, our Zone 2 run morphed into Zone 3, especially once we turned for home at the mid point. We negative split by a good 3 minutes. After the hour run we ran 8 X 20 sec. strides something new for my old, tired body as I found that my legs didn't particularly want to stretch out for any "fast" running!

Monday run

3 easy miles next to the river

Final big workout before hunting!!

Ran up Mt Falcon again. 6 miles, 1,700 ft elevation gain. Now the best part of the year begins, tapering and refueling before elk hunting!!

Friday

3,000 yards crawl at rec center.

Thursday

Exercise bike in the basement, 45 minutes.

Wednesday run

4 miles to the east, up Jackass Hill.

Monday morning swim

2,500 yards crawl at the local rec center.

Mt Falcon, redux

I enjoyed my run up Mt. Falcon so much on Thursday I decided to repeat it today. Also added some more on top for a total of 6.8 miles and 1,700 ft elevation gain. Now it's time to rest my feet and watch the Broncos!

Saturday morning swim

2,250 Yards 1x1500 crawl 10 x 75 IM

Thursday trail run

Ran up Mt. Falcon tonight. 5.8 miles round trip, 1,500' elevation gain. I walked about half of the uphill, it's tougher than it looks on paper!!

Wednesday swim

2,000 yards at the local rec center

Catching up on posts

Friday 9/19 - 5 mile run Tuesday 9/23 - 4 mile run Wednesday 9/24 - 4 mile run Friday 9/26 - 6 mile run Sunday 9/28 - Bowhunted and hiked about 3 miles Monday 9/29 - 4 mile run

Back at it....

.....after a week off due to a nasty head/chest cold I was finally able to get a run in this morning. 5k next to the river, nice and slow to test the lungs out.

Garmin Fixed!

I deleted my entire history on my Garmin and then performed a 30 second "run" from the friendly confines of my office chair and Garmin Express quickly transferred it so I am back in business for the time being. There must have been something in my Saturday workout file that was corrupted. Chris, you might try deleting your history should you have problems downloading.

Saturday LSD at Boulder Res

     I ran with my group this morning at the "Res". The course this time was Eagle Trail (rolling hills). This is my longest run prior to the Boulder Half and I logged 14.56 miles. My UP band credited me with 29,000+ steps and I still have a CU football game to walk to!

     I have spent the past hour trying to get my Garmin to sync my run with Garmin Connect to no avail. Grrrrrrrrrrrrr You'll just have to take my word for it!

Tuesday morning back pack workout

Only 4 more left.....

Friday run

7 miles next to the river. My ankles and heels are telling me it's time for new shoes, ordered some on Sunday morning.

Wednesday

More backpack self abuse in the basement. Only 5 more times until elk season!

Tuesday morning run

4 miles next to the South Platte.

Thursday run

4 miles exploring a new new path in Chatfield State Park. Loving the cooler fall temps that are beginning, about 55 degrees this morning.

Best Swim this year

Had a really great swim for x-train day. 2500 yds. 500w/u, 5x100 IM, 1650 pull. When I was doing the mile pull the Jr. Swim team that was there started racing me doing 50s (and loosing LOL)

Split 5 mile

2 miles in the am - and 3 miles in the evening. The second run was hot and dark - ugh

Monday swim

X-train day in the running TNG program. Did 2000 us w/o - 200 wu, 300 pull, 4x100, 1000 pull

Tuesday and Wednesday

Tuesday - 4 mile run Wednesday - Backpack workout

A good week!!!

We feel like we are off to a good start on our training program. Heather has new shoes. A little more stability to combat a recurring metatarsal "cramp" on runs out past 7 miles. Because of the split long run rest day was shifted to Tues then went Wed - 5 miles, Thurs - 7 miles, Fri rest, Sat 4 Mile trail run and Sun - 9 mile LSD. I also swam 1500 yes on Mon, Wed & Fri. All in all a good solid week.

Saturday 11 Miles with Fast Forward

This was a hilly run and I struggled at times. Fortunately it was a cool morning. I just didn't feel as well as I have the past LSD's. I probably didn't hydrate enough yesterday. Here is a link to my run:

http://connect.garmin.com/activity/572016532

Easy biking

40 minutes on the recumbent bike trainer in the basement.

Tuesday and Wednesday

Tuesday morning backpack workout, Wednesday morning 5k run.

Sunday-Monday split 8 mile LSD (& a swim)

Split an 8 mile LSD run over Sun and Mon. Had to go late on Sun so did 5 then did the balance on Monday. Also did a nice ladder swim workout 500 w/u, 400 pull, 3x100 pull(1-3), 200 stroke, 100IM

Monday morning

4 mile run this morning next to the South Platte.

Saturday LSD with Fast Forward

After a one mile warm up we ran a three mile loop (actually a rectangle) with a 3 minute walk at the end of each loop. We ran the loop 3 times at Zone 2 for a total of 9 + 1 miles. I felt pretty good with surprisingly (given hard workouts on Tue & Thu) fresh legs. Running with a group of people with similar fitness is quite beneficial. I can find at least one person each workout that will help me push my effort. I am thinking about running the Boulder Half on Oct 5. Anyone want to join me?

5 mile split

1 mile am (late start) and 4 miles pm all moderate. Nice runs!!

Wednesday and Thursday self-abuse

Wednesday - 5k run next to the South Platte. Thursday - Backpack workout: Lunges and 22 minutes on treadmill at 15%. Situps, leg lifts and planks.

Fast Forward Hill Workout

Tuesday's hill workout was run at 6PM in 88F heat! But it was a dry heat! After our warmup run and dynamics we ran 10 1 minute hills @ Zone 4 with a jog back to the start. I survived the run pretty well. The workout was designed to improve leg strength and running form. As Mikey loves to say, "If it doesn't kill you-----"

Sunday heat LSD

OMG - went for a 6 mile LSD in the heat of the day. It was aweful - Heather may have gotten some heat exhaustion - uh-oh.

Friday - lower troll bridge double

Ran lower troll bridge twice onece with Heather then a second time 6 miles total

4 mile run

Man I hate our new house. ;) Walked out our door, 150 yards to the trailhead, and enjoyed 4 miles of running next to lakes and the South Platte. Lots of trails to explore in the next few years!

Sunday Cross Training

     Debbe led me on a one hour bike ride this morning. We rode west on Baseline which has a nice, wide shoulder for cyclists. As many of you may know, I am rather fearful of bike run ins with autos. I did manage the entire trip accident free. Probably because the drivers could see the bright yellow streak that runs down my backside! LOL
     The ride was a fun one and I feel a little better sharing the road with all of the Bubba's of the world.
     Monday is a day off for me. My group workout Tuesday consists of 10 1 minute hill runs @ Zone 4 - NASTY! Thursday's workout is less demanding with just some Zone 1 & 2 running.

Fast Forward LSD

I ran an 11 miler with my running group this morning. We started at Boulder Res on the "Certain Death" trail. Then we basically followed the Boulder Backroads course. I felt really good the last three miles running my last mile at a 10:51 pace (41 sec/mile faster than my average pace for the run). Chris inspired me to pick it up that last mile. See, I do actually listen to you, Chris!

Here is a link to today's run:

http://connect.garmin.com/activity/560860376

Happy Trails,

W

Doyleville LSD

I ran my LSD (a little over 8 miles) at the ranch with Bayley. Punky joined us to the mail boxes. I joked after my return that I ran so far that I ran out of Gunnisin County! Actually not that impressive in that Saguache County is just over Coyote Hill. But what a hill it is!
This LSD was quite unique in that I was delayed during the last mile by a cattle drive! Go figure!

Wow - nearly a week to post

Sat - nice 5 mile trail run Sun - 2.5hs of water Polo Mon - 2 miles easy Tues - 4 mile monster hill run in Nashville Wed - 2 miles easy Thurs - 2 miles easy (should have been 5) We are now in the next 1/2 marathon training plan (16 weeks)

Saturday Aug 2 - 5 mile run. Monday Aug 4 - 4 mile run.

Three'fer Friday

Quick 3 miles at about 8:00 avg. 9:00, 8:00, 7:00. Nice and cool, nothing like Aug 1st

Found Water Polo

I have a couple of days to blog - two days ago I did a short "doggie double" - 1 lap of about 1.3 miles then a second lap after dropping the dog off. Then yesterday I got 4 workouts in 1&2) a longer "doggie double" 1.3 mile trail lap with the dog then a quick 5K 3)1000yd swim work out.....that had been shortened because a water polo team showed up and I "joined" it was great. Some college and some HS players - they play Wed and Sun so I think I'll get a chance to play more (hoping for that) Hope every one is doing well!!!

Weightlifting

1.  Bench press - 1x10-95lb; 5x10-125lb; 1x14-105lb
2.  Dumbbell Flys - 3x10-35lb; 2x10-30lb
3.  Bicycle situps - 120
4.  Oblique Twists - 3x15-25lb
5.  Planks - 6 minutes

Backpack workout

My least favorite workout of the week! The results feel good though. Hunting pack loaded with 60 lb. 1. Lunges - 3x20 2. Treadmill hiking - 22 minutes, 15% incline, 2.5-3.3 mph 3. 100 bicycle situps, 3x15 leg lifts, planks x 6 minutes

Great to be back on line

Thanks Dad for getting is back on line!!! My first new post is a 2-a-day 2.5 miles easy with Heather and the dog - it was so humid LOL - that was in the am PM swim - 500yd wu - 3x50 stretch/stroke - 1x1650 pull This post was done mobile on my iPhone, how does it look?

July 26, 2014 LSD with Fast Forward Sports (F4)

Hello fellow exercise humans! This is my attempt to resusitate our little "Easy Ten" blog. I ran 10 miles with my "Forward" group on the "Certain Death" trail then up 55th to abeam Haystack hill and back. We kept it at Zone 1 most of the way with a 9/1 run/walk ratio. Chris, please note that I did negative split the 2 hour run. Zone 1 for this old fart is 11:40 or slower. Click on the link for my Garmin run report.

http://connect.garmin.com/activity/549918026#

Weid, Pops, Papa, et al