Mon, March 20

Happy first day of spring 🌱!

I began this morning's workout with chin-ups on the yoga trapeze. These felt good. I want to do some regular pull-ups later in the week also, but I started with chin-ups today instead to ease into the body weight work this week.

Then I did some inclined push-ups, which focus more of the upper chest. I do these by engaging my core, not letting any of the stress fall to my lower back. I get a good central core workout as a bonus.

Then, I did 35 minutes on the row machine in the afternoon.

A nice cross-training day, especially after speedwork yesterday.

***

Tue, March 21

13.8 miles total today, in two separate sessions.

5.3 of those miles were with Pippin in the park in our afternoon trail canicross run.

Again, the clouds were fantastic, bursting from behind the mountains.

***

Wed, March 22

A busy day, and a storm began brewing over the mountains, creating occasional HUGE gusts of wind.

Despite the wind, it was mostly sunny at the overlook and we sat for a few minutes and enjoyed the incoming clouds, before turning around on this short run day.

4.6 miles.

***

Thu, March 23

Today it was really nice to meet Dionne at Red Rock Canyon for a short run together!

It was super cool to catch up with her, and I brought Pippin!

Dionne, Pippin and I did a loop of about 5 miles, then Pippin and I did a second, shorter loop, bringing our total to 8.8 miles for the day.

***

Sat, March 25

8 casual slow miles with Pippin in Palmer Park.

Lots of warm yellow-orange formations smiled upon us today. Pippin loved climbing the bluffs and standing on the rocks.

***

Sun, March 26

Speedwork Sunday!!

Today's speedwork Sunday was just Sharon and myself.

We decided to do shorter intervals today. We did 1/4, 1/2, 3/4, 1/4, 1/2.

Doing the last quarter-mile before the last half-mile actually helped my last interval time, and changing things up is good for the body from time to time.

Today's times were 1:42, 4:01, 5:57, 1:45, and 3:48.

A little slower today, as some of the intervals were in the 8-minute-per-mile range. That's fine for a slower week, since I had a great Speedwork Sunday last week. No one can achieve peak performance week after week.

So this was the perfect short workout, 4.5 miles.

Then, I took Pippin out for the second run. I love Sundays, as I always enjoy the social speedwork and then a really casual, laid back run on the bluffs trails with the dog.

Talk about living the good life!

The occasional wind gusts kept the day cool, and it was one of the few days I was comfortable wearing tights and not shorts.

Pippin and I did 7.5 miles, bringing my total to 12 miles for the day.

***

Mon, March 27

A short one with Pippin, 6 miles.

***

Tue, March 28

This morning's weight workout was:

* Barbell overhead presses

* Barbell bicep curls

Followed by 35 minutes on the row machine. A nice cross-training day.

***

Fri, March 31

Pull-ups.

Last time I did a pull exercise it was chin-ups, so I balanced that with the pull-ups this morning.

***

What another fun couple weeks!

It was really nice to catch up with Dionne, and another successful Speedwork Sunday is in the books.

The weather is still very springlike in Colorado, with occasional snow for the mountains interspersed with periods of warming/melting.

I am planning to do the Incline on Sunday, and going for a fast time.

See you all out on the trails soon!

Sun, March 12

Another successful Speedwork Sunday!

Today was just Sharon and I. Yesterday, I did a bunch of ab-wheel roll-outs so I was somewhat sore and tired for the intervals today.

We did the same workout as last week: half a mile, a mile, half a mile.

My times were noticably slower than previous weeks: 3:56, 7:55, 3:51.

Considering how I was trying to push but just couldn't make myself go faster, I think the ab-wheel was more detrimental to my workout than I expected. Next week, I'll try not to make myself so sore the day before speedwork.

We did a long, meandering cool-down. We had a total of 7.4 miles.

In the afternoon, I took Pippin for a short run as well. The clouds were bursting out from behind the mountains.

Pippin and I did 5.1 miles, bringing my total to 12.5 miles for the day.

***

Wed, March 15

After a couple restful days, I went out with Pippin this morning and did 10.2 miles.

It was so gorgeous on the bluffs! And the day quickly warmed up; the relentless Colorado sun beaming its spring rays on the golden fields and tan rock walls.

It beginning to get warm enough this spring that I'll have to start finding cooler trails for Pippin soon (maybe the mountains 😜).

***

Thu, March 16

30 minutes on the row machine, followed by side lateral raises and calf raises.

Both of these supplemental exercises were good for strengthening and shoring up weaknesses.

I was going to try not to run today. The morning was bitter and cold. But as it often goes in Colorado, the afternoon warmed up enough to tempt me. So I took Pippin for a short one, adding 5.2 miles to the log book.

We went dancing tonight, adding a few more bonus steps to my step count for the day!

***

Fri, March 17

A busy day, but I had time for a short 4.8 miles with Pippin in the park. The view at the overlook was partly obscured by the lightly falling snow, creating misty views in the distance. I could just make out Garden of the Gods in the background.

***

Sat, March 18

Since I was so sore last Sunday from doing the ab-wheel, I didn't want to do any weightlifting today so as not to be too sore tomorrow.

But I still wanted a short workout today, so I did a moderately easy 30 minutes on the row machine.

Next week, I'd like to do a bodyweight workout early in the week that includes pull-ups and dips.

But first, Speedwork Sunday tomorrow!!

***

Sun, March 19

Hooray for Speedwork Sundays! This week, Charles and Sharon both joined me for our regular weekly workout. We did the same half mile, mile, half mile that we have gotten accustomed to.

Last week, I was slow and sore. I had a lighter mileage week this time around, and took yesterday's rowing workout easy, so I felt much, much fresher this week.

My times were 3:41, 7:04, and 3:34.

7:04 for the mile!!

I was really pleased with that. Afterwards, I felt very light, floaty, - taxed but not tapped. I had hoped to go sub-7 in the mile by summer, but today showed me I have the potential to do more.

My lifetime mile PR, as far as I recall, is a 6:26 in high school. Is a lifetime mile PR within reach for me? I hesitate to commit to trying for that, as it seems like a pretty far-reaching goal.

While my initial goal was to do speedwork only twice a month, I feel I am better off planning it weekly. I might have a few off/slow weeks this way, but I hope it will help push along improvements as well.

In the last half mile today, Charles really helped push me. I don't think I was fully recovered from the mile, as my legs felt pretty leaded down. But he put a good kick on at the end!

Sharon and I wrapped up our run with a cool-down, coming in at 6.5 miles for the day.

Then, as it was a pretty calm afternoon, I took Pippin on the bluffs for my second run of the day. We were just shy of 6 miles, bringing my total to 12.4 miles on this Sunday Runday.

What a gorgeous day to look at all the mountains from atop the bluffs and be thankful for all this superb natural beauty around us.

Even after nearly a quarter-century of living here, I still feel greatful every day.

***

I wanted to post this blog before it got too long and dense.

I'm having a really great time running around the bluffs and urban trails and parks this winter. In previous winters, I've always tried to go to the mountains as much as possible. While I'll still seek the mountains more come summer, I'm really enjoying this season of running in town.

This season of running with friends and dog, and mixing speedwork and local trail runs.

Tue, Feb 28

Barbell bicep curls in the morning. Standing, with good form. Good stability work.

Later, I took Pippin for a 7.1 miler. On part of our sunny run, we traveled on the "Little Moab" trail. This beautiful trail has some lovely yellow-orange sandstone rocks.

Then we also ran out to the overlook and felt the wind in our fur as we jogged along the long top of the mesa.

A beautiful Colorado bluebird day to be out, even with a few wind gusts.

***

Thu, March 2

35 minutes on the row machine.

Later, I did some front-weighted 20 lb squats with the two 10 lb dumbbells held together.

I chose to do these very lightweight today as my ankle is still recovering. The squats are good for the range of motion and flexibility, but going with light weight and moderate rep ranges felt like the right way to go.

I am feeling stronger, the ankle injury was just a minor blip on the road to a fun and fast summer!

***

Fri, March 3

No exercise today, but big family adventures!

First the Pueblo Zoo, then Bishop's Castle.

***

Sat, March 4

6.3 miles with Pippin.

***

Sun, March 5

Speedwork Sunday was super fun this week! Jill joined Sharon and I for our intervals in Monument Valley Park. 

We did the same ladder as the last couple weekends: half a mile, a mile, half a mile.

My times were 3:34, 7:25, and 3:28.

That last half-mile was especially speedy, but my mile time was on par with the last two week's times. I do think I could have pushed a little faster at the end of the mile today.

What a blast catching up with Jill!!

Our total for the day was about 5.6 miles.

Then, I took Pippin out for my second run in the afternoon. Pippin and I did mostly a casual pace, but he pulled me for one fast mile also, landing a 7:57 mile for my second fast mile of the day (and Pippin's first)! Pippin had so much fun running fast and feeling the wind in his fur.

I couldn't have asked for a more fun day, running with pals both human and canine. Pippin and I did 8.2 miles, bringing my total mileage for the day to 13.8 miles.

***

Mon, March 6

10.6 miles on the Legacy Loop and Rock Island Trail. 

There was ongoing construction on the trail connection between the Rock Island Trail and the top of Monument Valley Park, as part of the Legacy Loop Project.

This project is so beneficial to me as I run this way all the time. I'm really glad they are making these improvements and having a lasting impact on the connectivity of trails in our community.

***

Tue, March 7

11.2 miles with Pippin. Our longest run together to date!

He's doing so great! I hope we will be marathon-ready by summer!

***

Wed, March 8

8.1 miles with Pippin.

***

Thu, March 9

Dumbbell front raises, and a family hike at North Cheyenne Cañon.

***

Fri, March 10

Total of 12.1 miles, 7 of which were with Pippin.

The air was pretty warm this afternoon and evening, hinting at a spring already on its way.

The clouds were colorful and swishy above the mesas of Palmer Park.

Pippin loved playing on the trails in the setting sun. Then he guided me home before dark.

***

Sat, March 11

Ab-wheel roll-outs. I haven't done these in a little while. They felt good, although I hope I didn't make myself too sore for tomorrow's Speedwork Sunday!

I do need more dedicated core training, so I'm glad I did these today.

An interesting cloud 🌨️ dropped some snow on Pikes Peak. I watched it safely from my window while doing the ab-wheel.

***

I let this blog get a little long this time.

My mileage in this last week and a half has been fairly high, and I'm feeling pretty good about it.

I still want to try to incorporate weights twice weekly at least and try for some cross-training, but I'm enjoying the higher mileage for now and I plan to continue with that into summer.

I'm really liking Speedwork Sundays, until they become Speedwork Tuesdays when the trails melt out a little more and Sundays become mountain days again.