AM: strength – varies widely but I’m doing about half my typical 2X/week since I’m now going 3-4X/week. I prefer more push-ups and pull-ups but today’s morning workout is below.
(50) push-ups – traditional
(20) 38# db row (each side)
(12) 38# curl-press
(50) push-ups – split grip
(20) 38# db row (each side)
(12) 30# db shoulder raises
(50) push-ups – close grip
(12) 38# db curls
(12) 38# db tricep press
From → Uncategorized
Nothing wrong with taking it easy sometimes.
I want this information to be accurate, above all else. If something isn't right, whether factual, grammatical, or contextual, please let me know!
1mi [R] 5:39 (5/21/11 Congress Ave Mile)
5k [R] 20:15 (1/1/12 Resolution Run)
10k [R] 42:24 (4/20/11 Stl Track Club Series)
10k [T] 49:00 (10/16/10 Bee Creek Trail Run)
10mi [R] 1:22:48 (3/19/06 River City 10 Mile Run)
13.1mi [R] 1:35:06 (1/24/10 3M Half Marathon)
25k [T] 2:20:28 (4/2/11 Hells Hills)
30k [T] 2:57:52 (5/14/12 Rogue Series - Loop)
26.2mi [R] 3:16:14 (10/2/11 St. George Marathon)
26.2mi [T] 4:40 (5/5/12 Box of Rox Marathon)
50k [T] 4:55:32 (9/30/12 Bear Chase)
60k [T] 6:52:14 (6/22/13 Kap't Karls PF)
50mi [T] 8:43:06 (4/7/12 Hells Hills)
100k [T] 14:48:00 (10/12/13 24hr of Boulder)
100mi [T] 27:44:48 (Cactus Rose 100)
113mi [T] 23:13:53 (8/22/09 TransRockies Run - 6 stages)
2001
Oct 7 – 26.2m Chicago Marathon
2005
Oct 15 – 26.2m Baltimore Marathon
2008
Dec 29 – 22m treadmill
2009
Jan 5 – 24m treadmill
Jan 29 – 20m Rio Grande Gorge hwy (Taos)
Feb 15 – 26.4m solo mt. “Marathon” (Taos)
Mar 19 – 34m Town Lake B-Day run
May 3 – 30k The Maze – Rogue Trail Series
May 31 – 30k The Loop – Rogue Trail Series
May 12 – 15m Bull Creek (broken finger/stitches)
Jun 15 – 27m Barton Creek
Jun 21 – 30k The Bluff – Rogue Trail Series
Jun 22 – 25m treadmill
Jul 6 – 29m Lake Georgetown (head staples)
Jul 7 – 25m
Jul 13 – 30m
Jul14 – 25m
Jul 20 – 30m
Aug 3 – 25m
Aug 23-28 – 113m Transrockies run
Dec 18 – 19m Barton Creek with DBO
Dec 25 – 20m Austin Marathon course
2010
Jan 9 – 50k Bandera
Jan 29 – 20m treadmill
Feb 14 – 26m Austin Marathon
Jun 12 – 17m Tour of Tens hill challenge
Aug 1 – 23m Pentland Hills (Edinburgh)
Aug 18 – 25m treadmill
Aug 23 – 26m treadmill
Sep 6 – 27m Lake Shore Drive (Chicago)
Sep 13 – 24m St. Eds/Forest Ridge
Sep 27 – 31m St. Eds/Forest Ridge
Oct 4 – 18m treadmill
Oct 9 – 18m treadmill
Oct 30 – 50m Cactus Rose (Bandera, TX)
2011
Mar 2 – 18m Rio Grande Gorge Trail (Taos)
Mar 12 – 20m Rift Valley Trail (Taos)
Apr 2 – 25k Hells Hills (Smithville, TX)
Apr 10 – 30k The Maze – Rogue Trail Series
May 15 – 30k The Ranch – Rogue Trail Series
Jun 21 – 17m Riverplace “Staircase” Trail
Jul 1 – 20m Forest Park (STL)
Jul 16 – 30k Inks Lake – Capt Karl Trail Series
Jul 19 – 18m Rio Grande Gorge trail (Taos)
Jul 20 – 21m Orilla Verde Trails & Roads (Taos)
Jul 21 – 15m Rift Valley Trail, Roads (Taos, SF)
Jul 22 – 15m Rail Trail & Roads (Santa Fe)
Jul 26 – 14m William Lake/Wheeler Peak (Taos)
Aug 4 – 20m Boulder Creek (Boulder)
Aug 14 – 21m Indian Peaks Trail (Boulder)
Aug 27 – 27.4m Ironman course (Kona)
Sep 3 – 20m Queen K + Kaloko (Kona)
Sep 10 – 20m Queen K + Ali’i (Kona)
Sep 16 – 15m Queen K + Kaloko (Kona)
Oct 1 – 26m St. George Marathon (Utah)
Nov 8 – 15m Barton Creek
Nov 12 – 15m Barton Creek
Nov 13 – 21m St. Eds/Forest Ridge
Nov 19 – 50k Wild Hare (Warda, TX)
Dec 10 – 52m El Sendero (Burnet, TX)
Dec 21 – 20m Brushy Creek
2012
Jan 7 – 15m Home to Ski Shores R/T
Jan 9 – 15m treadmill
Jan 11 – 15m Barton Creek
Jan 12 – 16m treadmill
Jan 14 – 15m treadmill
Jan 23 – 15m Barton Creek
Jan 24 – 20m treadmill
Jan 26 – 15m Barton Creek
Feb 2 – 20m Town Lake
Feb 6 – 15m Barton Creek
Feb 7 – 15m Barton Creek
Feb 11 – 15m Barton Creek
Feb 20 – 21m Barton Creek
Feb 21 – 15m Barton Creek
Feb 24 – 20m Town Lake
Feb 27 – 15m St. Eds/Forest Ridge
Feb 29 – 21m Town Lake
Mar 12 – 30m St. Eds/Forest Ridge
Mar 14 – 15m Riverplace/Buescher
Mar 28 – 17m St. Eds/Forest Ridge/treadmill
Apr 1 – 15m Barton Creek
Apr 7 – 50m Hells Hills (Smithville, TX)
Apr 15 – 27m St. Louis Marathon
May 5 – 26m Box of Rox Marathon (Burnet, TX)
May 13 – 30k The Loop – Rogue Trail Series
May 19 – 16m Hill of Life repeats
May 30 – 15m treadmill
May 31 – 22m Barton Creek
Jun 3 – 15m St. Eds/Forest Ridge
Jun 8 – 15m treadmill
Jun 17 – 20m Switzerland Trail (CO)
Jun 23 – 15m Rollinsville (CO)
Jun 24 – 17m Brainard Lake (CO)
Jun 28 – 21m Sanitas, Boulder Creek (CO)
Jun 30 – 18m Pawnee Peak ascent (CO)
Jul 5 – 16m Boulder Creek (CO)
Jul 8 – 22m Boulder Valley Ranch ( CO )
Jul 10 – 15m Green Mt. + Boulder Creek (CO)
Jul 12 – 15m Green Mt. + foothills (CO)
Jul 19 – 17m Greenbelt Plateau (CO)
Jul 21 – 19m Devil’s Thumb – King Lake
Jul 25 – 24m Green Mt + Mesa Trail (CO)
Jul 27 – 16m Boulder Valley Ranch (CO)
Aug 4 – 50k Mt. Werner Classic – Steamboat (CO)
Aug 11 – 27m Buchanan-Pawnee Loop (CO)
Aug 18 – 52m Leadville pacing (CO)
Aug 26 – 15m BVR, Wonderland Lake (CO)
Sep 1 – 31m Pawnee-Buchanan Loop (CO)
Sep 5 – 22m BVR, to Pearl (CO)
Sep 6 – 15m Wonderland Lake, foothills (CO)
Sep 13 – 20m Foothills, Boulder (CO)
Sep 14 – 24m Green, Flag, Boulder (CO)
Sep 17 – 15m Hogback X8 (CO)
Sep 20 – 26m BVR+foothills+Boulder (CO)
Sep 22 – 19m St. Vrain Glacier Trail (CO)
Sep 30 – 50k Bear Chase (CO)
Oct 27 – 100m Cactus Rose 100 (Bandera)
Nov 25 – 25m Brass Knuckle Shuffle (CO) [58]
2013
Jan 12 – 20m BVR, Foothills
Jan 26 – 28.3m Frozen Front Range Marathon
Feb 9 – 30m Frozen Dead Guy 50k
Mar 16 – 59m High Line Canal
Apr 21 – 15m Preserve to St. Eds (TX)
Apr 24 – 14m Sanitas-Flagstaff-Green summits
May 4 – 31m Greenland 50k
May 11 – 50m Quadrock 50
May 21 – 22m Foothills, Creek, Flag, Green
Jun 1 – 31m Dirty 30 50k
Jun 7 – 20m Mt. Elbert, Leadville 26.2 course
Jun 8 – 16m Twin Lakes to Half Moon Rd
Jun 9 – 14m Colorado Trail
Jun 11 – 18m Boulder Creek, Flagstaff, Green
Jun 15 – 20m Switzerland Trail
Jun 22 – 60k Capt’n Karl’s PF (TX)
Jun 29 – 26.2m Leadville Marathon
Jul 1 – 16m NoBo to Green Summit
Jul 5 – 17m Foothills, BVR
Jul 9 – 18m Foothills, BVR
Jul 14 – 50m Silver Rush 50
Aug 17-18 – 100m Leadville 100
Sep 25 – 20m Golden loops
Oct 12 – 100k 24 Hr of Boulder
Nov RUPTURED ACHILLES TENDON
2014
May 14 – 20m BVR, Res
May 19 – 20m Skyline
May 23 – 31m Wonderland Lake loops
May 27 – 20m Switzerland Trail
May 31 – 33m Dirty 30 50k
Jun 28-29 – WS100 DNF (Mile 80)
Sep 1 – 15m San-Flag-Green
Sep 6 – 30k Capt’n Karl’s
Sep 13 – 30m Big Horn 100 pacing
Nov 20 – 20m Around Boulder
Dec 7 – 38m BBA100 pacing
Dec 28 – 15m Boulder to Longmont
2015
Jan 10 – Bandera 100k
Apr 4 – 18m Sanitas X5
May 9 – 26.2 Treadmill “marathon”
Jun 1 – 20m Cruise treadmill
Jun 20 – 35m Big Horn 100 pacing
Jul 3 – 14m James Peak
Jul 31 – 19m Skyline
Aug 23 – 50m Leadville 100 pacing
Sep 6 – 22m Hogback X12
Sep 19 – 40m RRR100 pacing
Oct 10 – 42m Fredneck loops
Nov 15 – 41m BBA100 pacing
Dec 3 – 14m Skyline
Dec 5 – 20m Skyline
2016
Jan 2 – 13m Paraglider X8
Jan 6 – 14m Skyline
Jan 16 – 15m Green X3
Feb 13 – 15m Treadmill
Feb 22 – 15m Treadmill
Mar 22 – 21m Gold Hill
Mar 29 – 18m Hogback X10
Apr 22 – 41m Wonderland X35
May 3 – 21m Gold Hill
May 5 – 23m Paraglider X12
May 15 – 26m Gold Hill Marathon
May 25 – 16m Dakota-Sanitas X7
Jun 4 – 32m Dirty 30
Jun 10 – 16m Skyline
Jun 17 – 19m BH100 pacing Lassen
Jun 18 – 18m BH100 pacing Gisler
Jul 2 – 15m Prague
Jul 3 – 14m Prague
Jul 6 – 16m Prague
Jul 7 – 15m Prague
Jul 8 – 17m Prague
Jul 12 – 17m Prague
Jul 13 – 20m Prague
Jul 16 – 16m Prague
Jul 24 – 15m Amsterdam
Jul 27 – 16m Amsterdam
Jul 31 – 18m Amsterdam
Aug 6 – 16m Amsterdam
Aug 13 – 26m Sourdough Trail
Aug 20 – 51m LT100 pacing Moorhouse
Aug 28 – 22m Paraglider X17
Sep 23- 100m Bear 100 (Utah)
Oct 22 – 17m Fredneck
Nov 5 – 14m BBA100 pacing
Dec 3 – 15m around Boulder
Dec 12 – 14m Flagstaff
Dec 26 – 13m Flagstaff
2017
Jan 13 – 13m Treadmill
Jan 14 – 13m Treadmill
Jan 19 – 14m Flagstaff
Jan 30 – 15m Magnolia
Mar 10 – 21m Sanitas X3
Mar 27 – 16m around Boulder
Apr 2 – 19m Nobo hills
Apr 8 – 31m Sanitas X10
Apr 17 – 18m Magnolia
Apr 19 – 16m around Boulder
Apr 25 – 15m Santa Barbara
May 5 – 32m Super Skyline
May 10 – 13m Treadmill
May 12 – 26m Wonderland hill X10
May 15 – 15m Green + foothills
May 16 – 18m around Boulder
May 18 – 15m Treadmill
May 19 – 15m Treadmill
May 21 – 14m grab bag
May 26 – 15m Nobo hills
June 16 – 100m Big Horn 100 (WY)
Jul 17 – 14m Crescent to Odell (OR)
Aug 11 – 28m Pawnee-Buchanan
Aug 18 – 19m Flagstaff
Aug 24 – 17m Magnolia
Sep 8 – 57m RRR100 pacing Moorhouse
Sep 26 – 13m Flagstaff
Nov 11 – 35m BBA pacing
Dec 15 – 15m Mags
Dec 20 – 15m Wonderland X13
2018
Jan 6 – 31m Bandera 50k
Feb 24 – 20m Sanitas-Red Rocks-Flag-Green
Feb 28 – 15m Mags
Mar 8 – 16m Boulder Res
Apr 3 – 16m Creek path
Apr 8 – 30m Sanitas X10
Apr 23 – 15m Mags
Apr 29 – 20m Foothills
May 4 – 21m Boulder Res
May 12 – 50m Quad Rock 50
Kind of Like Fun