wowzer

Ok having to really fight the urge to jump into things way too fast and go swim and ride and run, run, run.It's really play time for me.
My back is slowly healing.
The longer runs do take a toll. I may not be able to bump up my long runs by a half hour every 2 weeks. In contrast it's not as if I go out and run long on easy flat surfaces, so perhaps walk a bit more or switch the difficulty or 15 minute bump then 30 minute bump ups every 2 weeks???
Not sure just gotta listen to my body.
Switching up my routine every 2 weeks is giving me good gains.

Todays workout-
35 push otb
75 crunch otb
did the lakeside loop a little slow. 25'42"66-its about 12 noon and way hot/humid and I really got a good sweat out of that.

ok-a bit sore

Got home from work and rode the ss up to clements for a swim.
round trip ride
3.99 miles
15'56-time"
max speed 29.4
avg speed-15.1
swim 100 yards warm-up
500 yards in 9'21"19
got home changed into running clothes.
push ups otb-35
crunch otb-75
run up to the school and twice around the field and around the block in 17'59"32

My back is Still sore from yesterday.

trip

P,Z and I drove up the Lemmon to the control road.
I ran down for 30 min
then up for 30min wrapping up my 1 hour long run for the week.
It was nice and cool up there. Running on the dirt is nice.

work

Got home from work about 1230am friday and decided to get fridays workout out of the way now.
35 push otb
75 crunch ob
ran the lakeside loop in 24'27 "36

35 push otb
75 crunch otb
ran up to the school and did 2 laps around the field then ran the block
17'42"56

every 2

2 weeks time to switch-

Rode the single speed to clements to swim.
100 yard warm up
500 yards 9'25"52
bike round trip
3.99 miles
time 16'45"
28.3 max speed
14.4 avg.
got home and did
35 push otb
75 crunch otb
watched the 2 hour house premiere then ran the lakeside loop in24'23"35
took it easy.

okay

Went to Sabino w/p and z.
They walked the road while I strung together various trails to reach my goal of running for an hour- no more no less.
So I ran up the shoulder of the road to rattlesnake then around and over to sabino dam and bluff trail then I took little spur trails to kinda extend the time.
Got back to the jeep @58'59"83

maintain

Okay- worked wednesday til midnight then meetings from 8-11am thursday then had to work til 11pm then back again friday morn @ 7am!!!!!

25 push otb
50 crunch 0tb
Poppy decided to ride her bike for the first time since she was preg..So I pushed Zane and she rode around the block.Not used to the rythm of the jogging stroller.
10'25"
Then we grabbed Lotus and walked up and down the alleys.

dawn

25 push otb
50 crunch otb
ran the block in 10'26"
Took it easy.

After that I walked the alleys in my neighborhood looking for softer places to run and I think I may have come up with an alley loop w/ hardly any pavement.

So while walking, a few things dawned on me...
Running down Tumamoc hill jarred my back!!!
I'm Having to really fight the urge to go run for a long time.
It has been 2 years this month since I first ran any sort of official running race.

tumamoc

Went to Tummamoc hill.Never been.
Zane and Poppy walked for a bit.
Ran up to the very last observatory dome in 22'46"48
Down in 16'

Roundtrip-38'46"48

drove home
25 push otb
50 crunch otb
ran to the school and around the field and back 7'46"43

field

There was a long time @ work today when my back felt normal!!!
25-push otb
50-crunch otb

ran up to the school,did 2 laps around the field and back to the house-10'53"18
then a reverse lap around the block-10'35"37-total time 21'28"55

goal

So my goal was get back to monday/wed/fri-pushup ,crunches,short run
then one day a week long run....

Well because of my weird work schedule this week things got kinda crammed in there.

Today I felt would be good for my"long run".

So me and the fam headed out to Sabino.
I ran rattlesnake around and back to the visitors center.
29'15"17-fastest time yet considering I had to stop and or detour 3 times for snakes.
So I shall continue at this rate for another week then bump up one day a week to my old lakeside run and push my long run up to maybe 40ish minutes.
Roughly changing every two weeks bad back permitting.

effort

tuesday-
Putting effort toward getting back on the ultra horse, bad back willing of course.
I'm going to register for the ghost town 38.5 taking place on january 17th.
Theres only 100 spots and reg opens on sept 15th @ 9am!
So I'm hoping to do a few mid range ultras this coming year and cap w/ a 100 hopefully or maybe ????......
We'll see.


Putting effort forthe toward getting back to 3 short runs a week and 1 longish one and push ups/ sit ups.

So tonight 25 push otb
50 crunch 0tb
followed by 9'05" around the block.

LATE

Monday-Did 25 push otb
50 crunch otb

Ran around the block-9'34"

Also walked sabino to mile marker 1 and back with Poppy,mom and the Z-man

hmmmm

We drove up the mountain and hiked red ridge for a bit.
Zane had an apricot picnic and then we turned around and hiked back uphill..

Back @ home-
25 push otb
50 crunch otb
ran around the block 8min47sec