Tackle this!

I did the Tackle the Tower charity run today thanks to Rich, who was so gracious as to give me his spot. Salt Lake City Crossfit had a good showing today. The run was a climb up 23 flights of stairs and was a benefit for the Utah Lung Association. I did one trip and it cost me 4 minutes and 26 seconds. Vi Diamond did 44 trips to the top and raised a load of money, as well as Murray Resinski who did so many trips he lost count. One of the noon guys at the gym, Toby, did one trip in something like 3 minutes 30 seconds. Tara and I both agree that we shouldn't have skipped stairs. I consider today a rest day and I've got a big run mapped out for tomorrow.

Louderer than eleventeen

Warm up with 10 minutes heavy bag work/ hip mobility drills/ jump rope.
Then: 11 rounds for time of
5 medicine ball slams @ 20#
10 push-ups
15 kettlebell swings @ 53#
(11:27)

Yesterday's noodle legs, today's inferno of pain.

Today was easier than I expected given the degree of soreness in my quads.
For time:
400 meter run
21 box jumps @ 30"
400 meter run
21 push presses @ 115#
400 meter run
21 sumo dead lift high pulls @ 115#
400 meter run
21 wall ball shots @ 20#
400 meter run
21 handstand push-ups
(19:12)

February 24-25

Had a good rest day yesterday.
Today was back to the weights.
Warmed up with 10 minutes of rowing at an easy pace.
Then: 7 rounds for time of the following:
7 back squats @ 135#
7 thrusters @ 95#
7 strict shoulder presses @ 75#
(18:32)

Early bird special

I actually dragged myself out of bed at 5:30 a.m and went to the gym. Working out with the 6 a.m crew was awesome and they really pushed it.
Warm up: 20 air squats/20 jump rope singles/20 single leg jump rope singles (each leg)/25 sit-ups/10 strict pull-ups/x 2
Then.
For time:
50 meter sprint
50 meter side skip
50 dead lifts @135#
50 butterfly sit-ups
50 medicine ball cleans @20#
50 grasshoppers
50 push-ups
50 double unders
50 meter sprint
50 meter side skip
(18:14)

Rested and refueled for about an hour.
Then: 2 hour 29 minute trail run. Elevation profile and route, click here. Feeling good or feeling bad during training is as unpredictable as the weather, but when I'm feeling strong I definitely enjoy every minute of it. Yesterday I felt incredibly sluggish and today I felt like I was flying. There's room for it all.

Friday, Saturday and Sunday.

There's a hint of spring in the air and I can't help but get excited. I've settled back down into my routine and I'm feeling good about a year of running long in the desert and mountains.

Friday-REST
Saturday- Warmed up with some single leg dead lifts and hip mobility stretches.
Then- 8 rounds for time of:
6 strict pull ups
6 burpees
6 kettlebell clean & jerks @35#
(16:03)
Sunday- Warmed up with 20 burpees and hip mobility stretches.
Then- 30-20-10 reps for time of:
Front squat @135
Kettlebell swings @53#
Cauldrons @bar + 35# plate
GHD sit-ups
(23:15)
4 hours later- 1&1/2 hour trail run up Mt. Van Cott and surrounding area. Did some running in thigh deep snow and added some bushwacking for kicks. Lots of snow and even more mud. It was slow going but a lot of fun.

Tabata rowing

Felt good today, but I was not on my best game. Maybe I'm still recovering.

Row 3k doing 20 seconds work/10 seconds rest to complete distance. (13:38)

Then:
50 kettlebell swings @ 53#
50 medicine ball slams @20#

Tara and I registered for the Wahsatch Steeplechase today. Sweet.