Day of Run

I got up this morning and since it was too late to do anything else, I fit a short run in along the Goose trail with my fav. running partner. We have determined both that I cant keep a steady pace and that it is going to one day get me into a lot of trouble. Ill work on adding 30 seconds on my first few mile pace but its rough when out of the gate is down hill (any time I head south or east, so that only leaves 2 directions).

3.97 miles at Pace=7:35

After work, determined to beat out the thunderstorm I once again tried my luck and tested my fitness with a run up Mt. Sanitas. Its been a while but I figured it would be great training for the Warrior Dash at Copper Mt. coming up in a few weeks.

true to form, I once again shaved a minute off my total time to the big tree with a 16:55
it took me 10:14 to get down the back side from the summit stripper pole and the last mile busted out an astonishing 4:56 final mile. Enter the lightning, exit DS.

Quarter Life Crisis

Swim 400m, not sure why they put so much chlorine in the pool but it dries your throat out something awful. Im getting sick of swimming inside, I need to get into open water soon.

Lift:

8 min bike
Standing Mil press 40 bells 3x8
Standing overhead one arm kettle bell like lift 2x8 40 bell
Pull ups 3x8
Leg ext B 3x10 L/R 2x8 (115,90)
Leg curl L/R 2x8 90

Biked to Mt. Sanitas (4miles)

Mt Sanitas Valley Trail run 1.88

.94miles up at 9:43
and back down at 4:48

I could have ran faster up!

Then biked home 4miles

Apparently its faster to walk

This mornings workout plans were supposed to be a lot different, but after getting on the bike and being frozen 10 mins later I turned back and racked back up. Then got my swim gear but found that the pool was closed due to filter pump problems. Still motivated to release some major energy I started a sprint Crossfit Cindy (trying to maintain for when im back in Rochester in May and will have the opportunity to train with Ewa). After 4 rounds I stopped, a lot less out of breath this time, but I just wasnt feeling those movements anymore.

I pumped up the trance music and it was like a recharging bat to the back of the head, I got that eye of the tiger and started kick boxing and punching up a storm. Then doing air jump roping (double unders).

After that I remembered that swimming this week was neglected so, no stranger to ingenuity I picked up the 2.5lb mini plates and started punching with those, then doing some swim strokes. Front crawl, back, butterfly while the pump and bump of the music set the pace. This nonsense went on for at least 10 mins, shirtless in front of the mirror. It was a great opportunity to check out my form and really see which muscles these movements include.


Mt Sanitas to the first lookout under the tree 20:12 (ha wow interesting time). Anyway I actually was able to go slow and steady but I was running up this instead of a brisk hike. Apparently that ended up being a slower pace, however I wasnt gasping for breath the whole time and I did end up with a killer stomach ache which hindered me a bit.

My goal is to be able to run up this whole thing, its about 2.5 miles with 1,255ft vertical gain. You've heard that if you can dodge a wrench you can dodge a ball? Well I think if you can run up mountains that the flats will somehow feel like downhills. Im trying out this mental game, fooling my brain into thinking that flat open roads and open strides are some how effortless.

Working a mental burn: Get some thoughts thought out, play with pace numbers in your head, listen or sing music, wave to everyone and anything you see...endorphins are contagious!

"Its the climb," "but the mountains win again"

Been looking forward to today's workout/adventure for the past 2 weeks. I totally got destroyed last time in my summit attempt...today was better and I think I pushed my lungs farther then I have in a very long time (more then when doing CHAD or even the 1500 ladder workout). I should come up with great names for these workouts but cant because they are never exactly the same.
Mt Sanitas with La Senorita Kylee. We both started the trail with a little mountain intimidation but after about 500m in my lungs gave out and didnt stop gasping until the top about a mile and half later. Kylee kicked it into high gear and took the mountain like the last storm we had which dumped 4" of snow up there. Least she melted the snow off the trail. We made it up to the first lookout point in 19:30, but know we can do better. Made it to the summit (after a short break) 7 mins later.

Then it was time for the fun, where I shine... the decent. We had a few switchbacks, a little ice and slush, one or 2 man/woman down situations and something called skreeing (;) ). Absolutely a full body workout and I was happy enough with it this time to not try to attempt an additional summit. Mileage tally: 3 miles

Home: stretched it out and completed a round of P90x ab ripper (11 movements at 25 rep)
CO will take me to a whole new level, if it doesnt kill me first.