Status Report – Week of 3/11/13 – 3/17/13
Old MacDonald had a farm, E-I-E-I-O. And on his farm he had some cows, E-I-E-I-O. With a moo-moo here and a moo-moo there. Here a moo. There a moo. Everywhere a moo-moo. Alright – you get the point. Why on earth am I typing the lyrics to this classic children’s song? Because Annie, Jordan, and I sing it several times per day and it’s quickly become a family favorite. The other reason I’m bringing it up in this post? I’ve been running without an iPod for 10 days now and ‘Old MacDonald‘ has been filling the void. Yup, that’s right – I’ve been singing ‘Old MacDonald‘ for hours-on-end as I’ve started to log more miles. Don’t knock it ’til you’ve tried it – that’s what I say. I have indeed been running a bit more, and I was also able to head to the desert for a few days this past weekend. Getting back on the horse. Check out the details:
Monday – 3/11/13
AM: Spent 1.25 hours doing my PT/Stretching/Rolling/AIS routine. Also did the full Lunge Matrix/PreRun Drills session as well. Also, a minor amount of core strength training. High energy. Range of motion is great.
AM: Headed out for a solid 1 hour run out-and-back on County Road #10. Great morning. Felt strong, fast, and quick. Best run in a while. Energy was high for this 8 miler. Eating well. Hydrating well. Taking care of myself.
PM: At 5:00pm – headed into the Escalante Fitness Center for a full core strength workout. I did pull-ups, walking lunges, tele-jumps, calves/shins, lateral walks, clamshells, bridges, back-ups, obliques, push-ups, 8-minute abs. Very good session. My pull-ups feel exceptionally strong. Good day overall.
Tuesday – 3/12/13
AM: OFF. Despite how good I’m feeling, there is no denying that I am not sleeping enough. Need to sleep more.
Wednesday – 3/13/13
AM: Solid time - 1.5 hours on PT/Stretching/Rolling/AIS this morning. Spent the extra time using the foam-roller. Hip Flexors and IT Bands are sore and tight. Everything else is feeling fine. Core, Lunge Matrix, and Drills too. Chose not to run this morning. Ate a perfect breakfast and felt great heading into work.
PM: Lunch-time run. 12:00pm. Solid run. 1 hour total time. 8 miles. Out-and-back on the Frontage Road. Great to get out in the middle of the day. Felt strong. Sun is nice! Middle 10 minutes was at current ‘tempo’ pace, which for me is 6:30′s per mile right now. Long way to go to get back into shape. Productive afternoon at WSCU.
Thursday – 3/14/13
AM: PT/Stretching/Rolling/AIS/Lunge Matrix/Drills routine for 1 hour. Good session. Jordan woke up at 5:00am and ‘joined’ me in doing this routine. Mostly good. She especially liked using the foam-roller and ab-wheel. Tough kid.
AM: Jordan was still awake and I contemplated not running, but made the decision to chuck her in the stroller and take her with me for a short and slow 1 hour run. I was feeling tired, wasted, and fried, but it was good to get out. Jordan fell asleep for the whole run. Warm morning. 7 miles total running.
PM: Core strength training at the EFC at the end of the work day. Felt good to sweat again. I did pull-ups, walking lunges, calves/shins, tele-jumps, lateral walks, clamshells, bridges, back-ups, obliques, push-ups, and 8-minute abs. Felt strong. Feeling much better than I did in the morning. Ate a MASSIVE dinner and went to bed.
Friday – 3/15/13
AM: Woke up feeling better than I have since Monday. Did my full routine of PT/Stretching/Rolling/AIS. Also spent time doing Core/Lunge Matrix/Drills. Feeling like I am getting a bit more muscle back. Feeling strong. 1 hour + this morning on this session. Then I quickly changed and went running.
AM: Headed out for a 90-minute run with 6 x 1 minute hard surges thrown in as well. I felt sluggish at the start, but once I warmed up I felt better and better each mile. 12 miles. Great morning outing.
Saturday – 3/16/13
PM: In Rabbit Valley – just outside of Fruita, CO – on the Utah border. Camping – slept-in until 11:00am. Woke up, drank some coffee and then ran 18+ miles on perfectly dry trails! Warm. Sunny. Perfect. Felt great to get out and run for almost 3 hours in a completely fasted state. Fat metabolism is great. 18.5 miles running. 3 hours running. Finished this up, ate a good meal which I brought from home, and was extremely satisfied. Then I drove to Moab, UT.
Sunday – 3/17/13
AM: In Moab, UT. Headed out for a 2.5 hour run on the Klondike Bluffs Trail north of Moab. Wonderful morning. Also ran a few of the mountain bike single-track trails in this area. 14 miles of running. Felt strong. Great to be out in the sun. Started this run at 10:00am, after sleeping-in until 9:00am. Feels good to sleep 12 hours/night!
PM: In Moab, UT. Ran the Poison Spider Trail and The Portal Trail. Very windy, but staggeringly beautiful. This is one of my all-time favorite trails in the Moab Area. 12 miles. Felt slow, tired, and sluggish. Time on feet. So great to be on dry terrain, wearing shorts and a sleeveless shirt. Also, fantastic memories from several previous trips to Moab with friends. It’s also very nice to not be on a rigid schedule.
Totals – Week of 3/11/13 – 3/17/13
17 hours training. 12 hours running. 79 miles running. Love the desert! Moab/Fruita Training!
It certainly feels good to be running pain-free again. I like running. Especially on dry trails. My favorite landscape in the world? The desert. Check out the pics below from my 3-day weekend in Fruita, CO and Moab, UT. Thanks for reading. Live well. Train well. DC