the taper continues

Fri-9-21-07-Ran Sabino canyon, up tempo 1:07:31. I finished the run ate and feel like I havent ran. Also I bought a fuel belt helium instead of using my big trail pack all the time. No more upper body work until after marathon week. Dude its so on!

taper

9/19/07-wed- so 30 minutes yoga and 3.5+around the hood in 30:10:56, just keeping a good tempo.

taper anxiety

monday 9/17/07- Well I officially have 3 more graveyard shifts. Yuck!

So 30 minutes ball yoga and my 3.5+ around the block in-31:24:72-oh this includes time lost waiting for one street crossing. I tried to hold a consistant comfortable tempo and never blow out. This felt good. I may be tapering too much but feel this will yield good results because the week leading up to the marathon I will be doing all sorts of crazy adventuring in tahoe. I'm considering adding another ala carte marathon on wednesday or thursday before the race. I feel good. I MIGHT try and do the Triple marathon 3 days in a row. Maybe Ill just chill out and not try and over do everything I do.

taper

09/14/07-Friday-Afterwork went for a quick run up douglas spring trail. Ran for about an hour total. Fun trail. Plan on exploring out here some more. Hopefully when I have a little more day light.
30 minutes ball yoga.

taper

wed sept 12th 09/12/07-ok so I did the yoga stretching routine then ran 7 falls switched shoes and ran the road 3hrs37minutes21seconds.

Because of when I work in the morning Im actually skipping my sets tonight.

short run

Tuesday september 11th- Went out to the broadway trailhead and ended up running for 1hr30min11sec. Not sure of the mileage. Kinda got turned around a bit and ended up running a dirt road back around over to the trailhead.
Saw 2 Rattlers, strange though because each had black and white bands extending 4 inches from their rattle up. I saw each snake about a square mile from the other and they were about 4 feet long.

SETS SETS SETS

09/10/07 MONDAY AFTER WORK- Sets and mixing it up a bit.
10 close grip pullups
50 pushups otb
100 crunchs otb
d.b. press otb
d.b. lift til fatigue

Rest

Went through the actual conditioning ball workout twice 1 hour total.
It was a mix of yoga and plyometrics workouts with emphasis on the core.

Afterwork

sat 09/08/07- Got off work @ 12am- ran again 3.5+ around my neighborhood in 33min59:27

sweat in my eyes

sat 09/08/07-Did 7+ around my hood. It's a balmy 96 degrees out. 1hr12min15sec porch to porch! Time for work!

grrr!

Friday 09/07/07
Sets before work-
5 pull
25 push otb
50 crunch otb
5 pull
25 push otb
50 crunch otb
short rest
15 pull
75 push otb
150 crunch otb
d.b.press otb
d.b. curls
short rest
d.b. press
d.b. curls

oh yeah

So I actually bought a wrist watch. Not sure how I feel about this. I've never ran with a watch. I used to just look at my cell phone before I started running.

Oh well I'm still lo-tec.

Nice

Thursday 09/06/07-Well time for a long run. I headed up 7 falls trail and just kept going. I ended up running 45 min outpast the spur trail for 7falls.

The trail got nasty and over grown in spots. A little running a little walking and a whole lot of trying not to break my legs or ankles.

I actually ran into a hiker way out there. He laughed and said he'd never ran into anyone this far up the trail. I inquired about trail conditions further up and he said it didnt get any better. So I made the decision to turn around. This was after passing 7 falls 45 minutes before hand.
I ran back down the trail picking up the spur down to 7 falls to wash up and snack. Then headed back to the Jeep. I saw a nice 4ft diamond back and ran into a prickly pear cactus on the way down.

Back @ the Jeep.
5 minutes to change shoes refill bottles and snack.
Headed up Sabino canyon and paced uphill with some mountain bikers. Downhill was a cruise.

Well I was'nt done so I headed out bear canyon road on the way back. I got a little over a mile out on bear canyon and in the flash of my head lamp I saw what looked like a deer up the road watching me. It was standing below some weird cactus which made it look like it had antlers. I pulled out my lil baby spot light and bam mountain lion.

It was as tall as the middle of my thigh about 120-140 pounds. It just watched me! Well screw it I am not prey! I carry a 4inch folding knife on my water belt. So I snapped open my knife and just headed straight for it . No way was I going to turn my back on that thing. As soon as it heard my knife click open it took off. I made sure it headed down into the creek bed. I even yelled at it for good measure. NO FEAR! .........................Damn cat.

Well I took this as an omen to TURN AROUND! On my way back down the road I could hear dogs barking, there are houses about a quarter mile from certain points of the road although the road itself is not open to moter vehicles and does'nt go anywhere. That damn cat was cruising through the area looking for an easy snack.

Ok total run time including break at jeep and the falls-5hrs22mins58secs-unsure of mileage.

Primer

Wed-09/05/07-Ran 4 miles total on the Sabino Canyon road. Took about 45 minutes.

Sets-

5 pull
25 push otb
50 crunch otb
5 pull
25 push otb
50 crunch otb

5 minutes break

15 pull
75 push otb
150 crunch otb
Dumb bell press otb
dumb bell blast til failure
d.b. press otb
d.b. blast til failure

Running long in the morning...

Down to the nitty gritty

Mon 09/03/07-Ran Sabino after work. Carried a full load of water for fun about 70 +ounces in my hip bag + lights. Ran up the canyon road in a little over an hour @ a leisurely pace. It got dark fast.

Sets- Still using the excercise ball for situps and pushups(much better)

Block super set

5 pull
25 push otb
50 crunch otb
10 pull
50 push otb
100 crunch otb
5 pull
25 push otb
50 crunch otb
10 pull
50 push otb
100 crunch otb
curls with 40 pound dumb :) bells
press the 40 pound dumb bells otb
50 rt side obliques otb
50 lft side obliques otb
curls with 40 pound dumb bells
box 5 minutes
So In the past 2 weeks or so I've gotten Noticeably bigger and way more toned.

Triple decker

Ok So I've been up north in Flagstaff for 3 days. I went to go train @ elevation for the Lake
Tahoe Marathon @ the end of the month. Flag sits @ 7000ft above sea level.

This was my First trip and most definetly not my last trip to Flag.

Thursday8/30/07-arrived in Flag and stopped in @ the runners High for direction. I got a map and several ideas for all sorts of runs. Awesome!! So I headed up to Buffalo park which is a 2 mile loop and @ the back of the loop is wilderness access and all sorts of trails. I ran a half lap and dove for the trails. I ran for about 2 hours and even managed to run down a couple mountain bikers! These trails would be fun on the bike as well.

Friday8/31/07- Went to wing mountain loop. A 7 mile crosscountry ski loop; the last 2 miles of which are a steady incline. I did 3 cruiser laps in 3hrs50min-this includes time for nutrition and to refill my bottle and to put on rain gear and taking in account what I had in mind for myself for the following day.

Sat9/01/07- Well I finally got to do a trail run on Mt. Humphreys. The highest point in Arizona(12633 ft). My goal was to send it in 4hours or less. I've been planning this for sometime now. I started @ the lower trail head which adds a little bit of mileage. So in 4.8 miles the trail gains over 3300 feet this is one way. I ran/walked all the way up! I was passing people who had started an hour ahead of me.

Upon reaching the summit I met a fella who is into backcountry skiing and who skis the whole area. We exchanged #'s for the winter.

So I headed downhill, the compound interest of the last 3 days junk finally catching up. I reached the jeep in EXACTLY 4 hours!