SUNDAY
Active recovery
3 hour 15 minute hike

Tara and I headed out to Antelope Island to scope out part of the course for our upcoming run. She's doing the 50 miler and I'll be doing the 50K. The trail was 50% slush and 50% horse shit, so the going was slow. It's okay though, because that gave us more opportunity to enjoy the sunshine and silence.

SATURDAY
RUN!
4 x 400 meters
2 x 200 meters
10 x 10 second hill runs

Oh man, I feel like someone massaged my legs with broken glass. I treated today like a recovery day, by not going all out and taking plenty of rest between efforts. I stayed focused on posture, breathing, leaning forward and pulling my heel up. I'd say on a scale of 1 to 10 my effort was around a 6.5.

400's - 1:40/ 1:26/ 1:22/ 1:26
200's - :37/ :38

FRIDAY
AM
2-4-6-8-10-8-6-4-2 reps for time
Thrusters @95#
Burpee pull-ups
(12:59)

PM
OPT'S Flight Simulator

5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

You must stop between sets, and you may not skip singles between.
(21:49)

Nice rest day. At this time I am officially registered for the Antelope Island Buffalo Run 50K and the Speedgoat 50K. Tara will be doing the 50 miler on Antelope in preparation for the Tahoe Rim Trail 100. I'm still waiting on the right monetary conditions to register for my big race of the year. I'm hoping for the Leadville 100, but I have no idea when it fills. When I do register, I plan on plotting out my programming for the remainder of the year.

WEDNESDAY
AM
Deadlift
5 @135#
5@225#
3 sets of 3 @335#
Shoulder press
3 sets of 3 @135#
My back almost feels normal again.

PM
Trail run
1 hour 16 minutes
Lots of hills, mud and snow.
Finally got out on the trails and it felt great. Lower leg stability felt a bit off, and I definitely feel heavy, but all in all I was moving without much effort.

TUESDAY
AM
10 rounds on the treadmill of
2 minutes work
1 minute rest
@6mph @8% incline

PM
2 rounds for time of
26 goblet lunges @53#
26 double unders
26 wall ball @20#
26 box jumps @24"
26 knees to elbows
26 burpees
(19:33)

I had a great weekend visiting family back in the dirty south. Even though the greater Atlanta area is a pile of rust, weeds and crumbling concrete, I've learned to appreciate where I came from. I was able to get in a nice trail run at the nature preserve where Tara and I got married. I was not able, however, to eat like a champion.

MONDAY
Back squat
5 sets of 3
@245#
Weighted pull-ups
3 sets of 5
@20#