swim

1500

300 yd css w/u
100 yd kick
50 yd css w/ paddles

3x thru, 2 minutes between everything
100 yd freestyle sprint
100 yd css w/ paddles
100 yd css sprint (1:44, 1:42, 1:41)

2 minutes rest

3x for time:
25 yd underwater only
10 strict pullups
25 yd underwater only
50 leg levers

time - 12:05

• Notes: got strep again earlier this week, so that blows. Second time in like 2 and a half months. Been feeling pretty crappy but today was finally good. Not ready to go too hard though.
• Body: Recovering, on fucking AB's again. Shoulder has been bugging me a little during freestyle, oddly.

Walker loops

1330

Long run - 3 loops @ walker ranch; 2 ccw, 1 cw
time - 4:49:01
distance - 22.5 miles

• Notes: Took aid breaks between each loop to try to simulate a race. Ate pita chips, peanut butter, a clif builder bar, and salt/water. Felt decent except my hip flexor was super sore and kinda acting up.
• Body: Right hip flexor sore from something yesterday, and traps/neck are sore.

CJ, dips, abs

1100

clean and jerk
1 x 133, 133, 143, 148, 148, 155, 160, 165, 170#

max bar dips - 27

3x fast
20 hollow rocks
10 side plank leg raises, L/R

• Notes: PR on my clean and jerk. It wasn't pretty, but it went up. The ones before it were feeling pretty strong though. Cleans felt really good.
• Body: Good. Ready for tomorrow.

Thursday - swim/run

1500 - swim

500 yd w/u - css + kick and pull drills
5 x 100 yd css sprints @ 1:48, 1:50, 1:46, 1:47, 1:48
500 yd c/d - css + kick and pull drills

run - 1:22 @ walker ranch, CW loop

• Notes: Decent day. Had a nice long week of rest and celebrating graduation, worked out here and there but nothing too strenuous. Feeling good and ready to train for the summer.
• Body: Hips are tight, been doing a lot of traveling.

BS, Pr, pulls

1200

back squat
5 x 135, 165
3 x 185
5 x 200, 195, 190#

press
5 x 75, 95
10 x 90#

in quick succession:
L-pullups
1-2-3-4-5-6-7 on the minute

max pullups - 12

1 arm db row, 50# - 10 each arm

2 x 12 side plank leg lefts, L/R

• Notes: Really tried to focus on the squat today, but still feeling relatively weak on it at 200. The second and third sets felt pretty strong though. Max pulls were pretty low, but I think it was just from the L-pullups right before. 
• Body: Good. Neck is still super sore, must have been from some wrestling. Not really tired or sore from yesterday at all.

Tuesday

Tuesday - PT eval

1500m swim w/ duck fins - 29:30
3 mile run - 20:14
w/ 25# pack:
max pullups - 12
2 min max situps - 56
2 min max pushups - 48

• Notes: Swim was really slow, everything else was decent. Run feels really strong, felt like I could crush a 3 mile time trial if I needed to.
• Body: Neck is super sore for some reason. Little tired overall from this weekend, but muscles are feeling good.

Louisville half

0800

Louisville half marathon - 1:50 ish

• Notes: Decent outing today, just hopped in with a friend who was running it and took it pretty easy with her. Didn't push the pace much. Course was very flat, which was nice.
• Body: Calves got pretty sore towards the end, probably some leftover from yesterday's run. Right knee a little tight as well.

green + flag

1500

from home, up Green via Ranger + Flagstaff via Crown Rock and back

total time - 2:32:56
green ascent ~ 49:30
flag ascent ~ 20:00
distance - 10.6 miles

• Notes: Felt really good today, lots of climbing. The trails were in decent condition, little bit slushy.
• Body: Neck and shoulders a little tight, knees got a little sore on the run but everything is feeling strong.

overhead work, core

1230

press 1-1-1-1-1 (110,120,125,130,130#
push press 3-3-3-3-3 (130, 135, 140, 145, 145#)
push jerk 1-1-1-1-1-1 (145, 150, 150, 155, 160, 160#)

5 rounds for time:
20 situps
20 flutter kicks
20 leg levers
20 box jumps (2nd tallest)

time - 14:30

• Notes: Haven't gone overhead heavy in a while, so this was nice. My jerk wasn't great, the first one at 160# was especially broken, but I fixed it afterwards.
• Body: Feeling good. Tomorrow and Sunday are going to involve lots of running.

DL, pulls, sprints

1000

face pulls/rows

deadlift, moderate sumo
5 x 225, 255, 275, 300# (pr)

weighted chinups
5 x 25, 50, 65#

100 hollow rocks

tabata sprints
treadmill 12% grade 6:15/mile pace

• Notes: Really good day. Easy on paper, but the lifts wore me out and the tabata was...a tabata. PR on my 5 rep pull and it felt really strong. I think I can attribute it to a better bracing strategy and mechanics than actual strength. Reading Kelly Starrett's book has really gotten me back in the game with mobility and movement.
• Body: Anterior shoulders still sore, and my glute/hams are a little knotted up. Really need to massage my feet...

swim, pullups

1830

swim
300yd w/u
100yd kick drills
100yd pull drills

30 minutes easy css and freestyle tech. work
-worked on scissor kick, keeping hands close and cupped, and staying long

max pullups - 16

• Notes: Felt good today, much better than yesterday. I think all the sleep helped yesterday. The new pool setup kind of sucks since there are only 4 lanes, and they are so narrow that if anyone shares it space for css stroke is pretty limited so I worked on freestyle for a bit as well. Scissor kick is getting better.
• Body: Anterior shoulders are tight, and my feet are kinda crampy for whatever reason. Energy levels felt much improved today.

run, cals

1700

run 30 minutes easy up to Chat.

2 min max pushups w/ 25# - 49
max pullups w/ 25# - 12
2 min max situps w/ 25# - 52

2 min max pushups - 70
max pullups - 15
2 min max situps - 59

• Notes: Still feeling a bit run down. I planned on doing Green today but came hope and napped first and just didn't have the legs for it. Trying to really dial in the diet and sleep to get over this hump.
• Body: Tired, calves were still really sore today. 

update

Saturday - run

Track intervals
"tosh"
3 x (200m + 400m + 600m) @ 0:40/200m pace
equal rests between each

Sunday

intramural soccer game

back squat
5 x 135, 155, 185
3 x 205, 215(x 3rd), 205

3x max ring dips (11, 9, 8)
3x max ring rows (20, 16, 14)

3x
max handstand hold
30 half situps

• Notes: So-so weekend of training. My squat felt pretty damn weak today and I couldn't even bang out 3 reps at 215. Soccer game probably didn't help, but still disappointing.
• Body: Calves are really sore from the track workout strangely. Need to be more diligent about doing mobility like I used to. My shoulders are really tight right now.

swim

Thursday - swim/pt

250yd w/u
100yd kicks w/ board
5 x 100yd css @ 1:46
100yd kicks w/ board
freestyle sprints - 50yd breathing on 3, 5, 7 strokes

50/40/30/20/10
pushups
flutter kicks

250yd easy css
mask retrieval @ 5, 10, 15, 20, 25yd

max pullups - 17

• Notes: Stroke is in flux right now as I am trying to work on my proper scissor kick, but it's coming along. Felt frustratingly slow today though. Need to just put in more time with the kicking.
• Body: Fine.

cleans, dips, hills

1000

clean regressions - 3 power cleans+3 clean pulls+3 deadlifts
111, 121, 133, 143, 148#

push jerks
3 x 3 x 111#

weighted dips
5 x 25, 35, 50, 55#

short hills @ grant st., jog down recoveries
1:00,0:50,0:40,0:30,0:20,0:10

• Notes: Good day. First time trying to regressions but I like them. Gets a little more endurance work in their as by the time the deadlifts come around your legs are pretty worn out. Could have gone heavier. Dips feel so-so right now, but still improving. Hills felt strong.
• Body: Little bit tired when I went into the gym this morning, but good overall. Shoulders and neck are little tight. Really looking forward to finishing up this semester to get some time to relax.

rest

No training today.

• Notes: Feel amazingly well recovered. No soreness from the run at all, just a little tight in the hips. Taking the day off just to catch up on some work and do some mobility.
• Body: Good.

BS, Pr, pulls, long run

1100 - lift

back squat
5 x 135, 155, 185, 200#

press
5 x 85, 105, 110#

max pullups - 19

1430 - run

3:10 from wonderland lake to BVR and boulder res + 2 hogback summit loops
distance - 17.1 miles

• Notes: Solid day. Felt really good out on the trails today. Ate some food at about halfway.
• Body: Feeling solid. Squat wasn't as strong as I hoped it would be, but still moving up. Curious to see how my recovery is after today.

green

1100 run

Green mountain from home via saddle rock + greenman - 2:13:14
ascent time - 1:04
distance - 6.84 miles

• Notes: Very difficult but gorgeous conditions today. Snowshoes would have probably been more appropriate than yaks as I was trudging thru 1-2 foot deep snow the entire time. I call this a "run" but honestly there was little running, especially on the ascent. Still there is something awesome and humbling about struggling up a mountain in the quiet after a big snowstorm. Really peaceful. Plus the view at the top can't be beaten.
• Body: Upper middle back and hamstrings are really tight today. Lymph node is still slightly swollen, but all the swelling in my shin is starting to get better I think. Given how slow-going today was (and how much fun I had), I would probably consider today active recovery.

DL/pushups, WCU

1000

10 rounds fast
10 deadlifts, 135#
15 pushups

weighted chinups
5 x 25, 35#
10 x 30#

• Notes: Opted for a lighter, faster workout instead of going heavy today. PR on the 10 rep chins.
• Body: Feeling pretty good. Shoulders a little sore.

swim

1800 - swim

300m css w/u
10 x 50m css sprints, 0:40 rest
10 x 50m fin, 0:35 rest (alternate lead arm/trail arm and on back)
6 x 50m fs sprints w/ fins, 0:30 rest

• Notes: Fixed my scissor kick to make it an actual scissor kick, now I just need to work on and improve it. Felt much better today.
• Body: Feeling normal again. Little sore in the abs from yesterday. Unfortunately, I have some swollen lymph nodes again from the big scrape I have on my leg. Hopefully they will go away on their own.

update

Friday - run 1:20 @ walker ranch, 7.5 miles

Sat/Sun - off

Monday - run, cals
1500
jog to Chat from home
2 x long hills (far sign) - 1:52, 1:46
4 x med hills (middle sign) - 0:33, 0:31, 0:30, 0:28
4 x short starts (first sign) - 0:08

cals
3x
2 minutes max pushups (25#, feet elevated, regular)
2 minutes max situps (25#, straight leg unanchored, regular)
max pullups (25#, chest to bar, regular)

• Notes: Easy weekend to try to recover from whatever stomach/systemic shit I have had the past week. I think my gut is just messed up from the antibiotics and getting re-colonized by bacteria, which is probably what has been the source of this GI trouble and feeling crappy. Felt a little bit better today on the run, but I was hurting a lot on walker ranch the other day...it was definitely an unusual amount of fatigue for the intensity level. 
• Body: Fine, general symptoms have been improving, but I don't have exceedingly high expectations for this week. Tore up my shin and knee nicely during ultimate last night, but it was a good time.

squat, pullups/dips

Squatted a little bit on Wednesday

Thursday
1100

back squat
5 x 135, 155, 185#
10 x 170#

goblet squats, db
15 x 60, 65, 70#

5x
10 pullups
10 dips

• Notes: Wasn't feeling the heavy weight today so just went for a 10 rep. Energy levels weren't very good, but significantly improved from yesterday.
• Body: In some kind of funk right now. Energy levels have been extremely low, having lots of GI issues, not much appetite, and just feeling a little bit off. The stomach issues are the weirdest part, I'm wondering if I am just dealing with some of the side effects of that round of antibiotics. My diet has had a little bit more wheat in it than usual, but I am not sure exactly what the deal is. Anytime I lose my appetite and desire to train I know something is up. Gonna rest this weekend and try to get my diet locked up, maybe take some digestive enzymes and see if I can't take care of this nice and quickly.

swim

1830
swim

250m w/u
css pyramid
50-100-150-200-250-200-150-100-50
90 seconds rest between each
100m c/d

• Notes: Kick was feeling a little weak, but overall felt decent. This one got pretty tough but its a good way to get some good distance in.
• Body: Much less sluggish today. Little soreness in my abs and shoulders.

run, cals

1700

20 minutes easy run/walk

soccer

3 x max cals:
2 min max pushups
2 min max situps
max pullups

2 minutes rest in between

• Notes: Planned on doing an interval run workout today, but the legs were pretty toast and it would have been a waste of time. Cals aren't great right now but that's OK. 
• Body: Legs are tired and a little tight.

Long @ mesa

1600

Run 2:32:03 from south mesa to Chat. and back
distance - 13.4 miles

• Notes: Good day out on the trails. Added some extra distance towards the end and added a hill run to finish up. My next long run gonna bump it up to 18 miles on a slightly flatter course.
• Body: Upper back a little sore from the dips yesterday.

update

Thursday

long hills @ Chat. from home
3 x uphill hikes w/ 30# - 8:02, 7:35, 8:02

3x
20 pushups w/ 30#
10 side plank leg lifts, L/R

Big PR on this hill, by about a minute.


Friday

klokov complex - DL/PC/FS/PP/PJ
89, 111, 121, 133, 133, 133, 133#

weighted dips
10 x 10, 20, 25#

pool comp in 12ft:
mask clearings/retrievals
underwater travel w/ brick
4 x underwater swims
5 minute leg tread w/ fins, brick held overhead - PASS
50 flutter kicks w/ fins on pool edge

• Notes: Lift was disappointing today. Haven't done jerks in a while and they were feeling pretty sloppy on the complex. I like the klokov and want to be able to put some decent weight up with it. The 5 minute tread was tough, my legs were pretty tired by the time I got around to it. 
• Body: Legs a little sore.

DL, WCU, assistance

1100 - lift

face pulls

deadlift, moderate-sumo
5 x 225
3 x 265, 295, 315, 305#

weighted chin-ups
5 x 25, 50
3 x 70#

3x
15 ghd situps
max pullups, chest to bar

• Notes: 10# under my best 3rm pull and felt pretty solid, so I am getting back up to where I was. 
• Body: Calves are sore.

lift, swim

1000

back squat
5 x 135, 155, 175, 195#

press
5 x 85, 95, 105#

weighted chin-ups
5 x 25, 35, 50#

swim
250m css w/u
2 x (100m pull, 100m kick)
5 x 50m css sprints on 1:20 @ 0:47
250m c/d

• Notes: decent day. Lifts are feeling a little week but it feels good to get back into it. Swim felt really good.
• Body: Legs are a little sore from monday. My right hip/IT was a little tender from the run...can't remember the last time I have had any IT issues. Once I get back into the groove and get my hips moving again I'm sure it will be fine.

pt, run

1500

pt pyramids
pushups (regular,tricep) - 5,10,15,20,15,10,5
ring pushups - 3,6,9,12,9,6,3
pullups (regular, neutral, chinup) - 2,4,6,8,6,4,2
abs (situps, flutter kicks) - 10,20,30,40,30,20,10

run
1:48:00 up Mesa from home - 10 miles
mostly dry conditions

• Notes: Decent first day back. Feel a little weak, but that's to be expected after all the time off.
• Body: Little thrown off from driving through the night on sat/sun, but I'm getting back to normal. Sickness from before break is all gone, so nowhere to go but up from here.

med hills, cals

1000

jog to Chat.
5 x 1:00 uphills, jog down, 90s recovery
increase distance each time
jog home

50 situps
50 leg levers
50 flutter kicks

weighted ring pushups, 25#
1,2,3,4,5,6,7,8,7,6,5,4,3,2,1
30s rest between each

immediately followed by:
max consecutive pushups - 22

• Notes: Solid day, I am finally feeling my energy levels returning to normal. I really like ring pushups with weight. Being able to knock out 20-30 of those would bode well for my 2 minute pushups.
• Body: Calves are a little tight from when they were cramping up yesterday. Effects from Strep are almost completely alleviated and I am feeling back to my normal self.

swim

1700 - swim

500m easy css/freestyle
5 minutes rest
500m css @ 85% - 9:36
5 minutes rest
500m css w/ short fins

5 minutes leg tread w/ short fins, brick held above water - fail

• Notes: Coming off being very sick and weak I was actually pretty pleased with how I felt in the pool today. Slow on the 500, but my form felt pretty decent. Calves cramped up terribly on the tread and I had to bail with 50 seconds left, but otherwise I have it in the bag. I would like to work up to holding 2 bricks out of water for 5 minutes.
• Body: Feeling night and day better from this weekend. Started antibiotics last night and my headaches are totally gone. It's unfortunate that I needed them, as I don't like taking medicine this strong, but what can you do.

weekend update

Well, spent the weekend wiped out by Strep. Almost recovered but still not in great shape. Did some easy lifting today.

1400

back squat
10 x 165#

goblet squat
3 x 15 x 60#

ring rows
3 x 15

ring pushups
3 x 15

situps
15s / 30s / 45s / 60s

• Notes: Had a little headache during most of this session and energy levels didn't feel normal. 
• Body: Body aches have gone but my throat and head are still recovering. About to start a round of antibiotics tonight.

rest

No training.

• Notes: Needed to take yesterday and today off.
• Body: Wow, this is the first time I have literally been too sore to train in a long time. My posterior shoulders and triceps are just torched, along with my hamstrings for some reason. Can also feel a little sickness coming on, so the rest will do me some good.

summit, pt

1400 - run

flagstaff from home and back
total - 1:04:30
ascent - 23:11
miles - 6.04

intramural soccer

2000 - pt

4 x ring muscle ups

4x
max rope climbs, no legs
max chest to bar pullups

4 x slider complex:
5 2-hand outs
5 2-hand ups
5 1-hand outs L
5 1-hand outs R
5 1-hand ups L
5 1-hand ups R
max pushups

4x
ladder climbs, no legs
max ring dips
max pushups

partner situps alternating 25# plate

• Notes: PR on flagstaff by over a minute, despite crappy conditions. Tweaked my left ankle again playing soccer...gotta stop doing that. Lots of pulling work tonight - the ladders were especially tough, and the slider complex torched my shoulders.
• Body: Feeling OK except for the ankle. Gonna start doing some compression on it again, hopefully its just another tweak.

summit, PC, dips, swim

1400 - run

Green mountain via gregory canyon + greenman from home and back
1:54:08 total
53:11 ascent
8.96 miles

1700

power clean
2 x 133, 143, 158#
5 x 2 x 155#

weighted dips
5 x 25, 35, 50, 50#

swim
200m css w/u
2 x 100m pull, 100m kick w/ board
2 x 50m css sprints on 1:20
2 x 50m css sprints on 1:15
200m css c/d

• Notes: Really good day. Challenging trail conditions with a mix of slush, hardpack, and soft/deep snow. Still almost beat my ascent pr even though it felt like I was crawling. Swim felt strong, I was turning in 0:45-0:46 on the sprints. Technique work is really helping.
• Body: Feel good.

BS, Pr, WCU

1100

back squat
3 x 5 x 185#

press
3 x 5 x 95#

3x
10 single leg squats, 25# dbs
10 kneeling db presses, 25#

weighted chinups
5 x 25, 50, 60#

max pullups, chest to bar - 11

• Notes: Good day. 60# on the chinups felt surprisingly easy.
• Body: Upper back is a little tight, along with my hips/hamstrings. Still need to work on my left hip a little bit.

track intervals, swim

1000

jog to track

6 x 200m sprints, 200-300m jog in between
0:29, 0:30, 0:28, 0:29, 0:28, 0:28

jog back

swim
2 x 250m css w/u
2 x 100m pull, 100m kick
4 x 25m underwater down / 25m freestyle back

• Notes: Decent day. Want to be able to hold that run pace for 10 intervals, which is very doable.
• Body: Little tired this morning but feeling good. Left hip is tight.

DL, chinups

1830

face pulls

deadlift, moderate sumo
5 x 225, 255
3 x 285
5 x 295#

3x
10 reverse hypers, unweighted
60s max situps (47, 41, 41)

weighted chinups
10 x 10, 20, 25#

• Notes: Pull felt pretty solid today. Don't know if I have done 10 pullups w/ 25 before, but it felt pretty easy actually. 
• Body: No soreness from yesterday's run, already feel like I am recovering well.
• General: My lifting template is based around mostly feel, especially in conjunction with these longer training runs. The goal will be simply to set a PR when I lift, using 3, 5 and the occasional 10 rep schemes since I would like to work on my endurance a little bit as well. Need to get back in the habit of staying in tune with my body and going off how I feel rather than just doing blind intensity. Having said that, I really want to get after my lifts in the next few months to get my legs strong for the 50, so that's what I am going to do.

long run, pt

1500

run 12 miles from home up Mesa trail to Upper Bigstem and back - 2:27:22

1830

cals - speed work
push/sit/pull maxes
0:15 - 19/12/10
0:30 - 35/25/13
0:45 - 42/36/12
0:60 - 52/-/14
*legs cramped up like crazy on the last set of situps

50 leg levers
50 flutter kicks

• Notes: Trail conditions were pretty bad today...mix of dangerous and frustrating. The nice weather this weekend made a bunch of slush that froze last night and was covered with about 4-5 inches of fresh powder this morning. Uphills could barely be run or walked and downhills were ice slicks. Other areas were crusted over and nightmares for the ankles. Felt decent though, just a super slow time.
• Body: Left ankle is a little mangled from a spill I took skiing yesterday, but I think it's just a mild sprain. I've been giving it some love and it's already started feeling better.

swim, pullups

1400 - swim

500m css w/u
2x (100m pulls, 100m kick w/ board, 100m css w/ flippers)
4 x 50m css sprints on 2:00 (0:48)
200m css c/d

max pullups - 18

• Notes: With just a little more specific work I can definitely get my pullups into the 20s. Css feels good again - I like this workout template. The technique work really makes my sprints feel stronger.
• Body: Feeling good.
• General: Taking this weekend off to go skiing. Pretty excited.

BS, rings

1100

turkish get-ups, L/R
3 x 30, 35#

back squat
3 x 5 x 175#

goblet squat
3 x 15 x 50#

ring pushups
3 x 15

ring rows
3 x 12

• Notes: Easy day, no conditioning. Once the weights start getting heavy again these days will be a little more potent. I want to get to 3 x 20 on the ring pushups and then will start adding weight.
• Body: Soreness here and there.
• General: Going to hit a peak tomorrow, probably flagstaff or sanitas. 

PC, dips, situps, short hills

1000

power clean
2 x 111, 133, 143#
5 x 2 x 148#

bar dips
3 x 20

2:00 max situps - 72
1:00 max situps - 32
0:30 max situps - 20

tabata sprints
treadmill 12% grade @ 6:22 pace

stretch

• Notes: Solid day. All of these lifts are pretty easy right now since I am starting low. Hopefully after a few weeks I will hit some PRs. Switching to weighted dips next time. 
• Body: Little bit sore, but nothing too bad. Feeling much more recovered today than yesterday.

swim

1830

500m easy css w/u
2 x 100 kick drills
2 x 100 pull drills

4 x 50m css sprints @ 0:50
100m pull drills w/ flippers
2 x 50m css sprints

200m css cool down

• Notes: Pretty laid back night tonight. Worked some technique and tried to get a little speedwork in.
• Body: Tired, pretty worn out from yesterday. Legs, glutes and shoulders are all pretty sore.

run, pt

1400 run

1:48:15 up boulder canyon from the rec + Chapman drive to Tenderfoot trail, back down flagstaff and to the rec via University ~ 10.5 miles

stretch

2000 pt

pyramids: ~ 1 hour
pushups (wide, regular, narrow) - 5,10,15,20,20,15,10,5
pullups (regular, close, chinup) - 2,4,6,8,8,6,4,2
dips - 5,10,15,20,20,15,10,5
abs (flutter kicks, situps) - 10,20,30,40,40,30,20,10
ring rows - 3,6,9,12,12,9,6,3

totals: 300 pushups, 120 pullups, 100 dips, 400 abs, 60 rows

ring muscle ups
4 x max reps

• Notes: Conditions on the run were a little insane. Started off easy with some mild snow pack, then we hit about 1 foot deep snow for the next hour, including the ascent to Flagstaff on Chapman. Needless to say, I feel like I just squatted for 2 hours. Views of the Indian Range from the west of flagstaff were unreal today. Solid PT session tonight.
• Body: Feeling strong. Gonna be a little beat down tomorrow I think.

BS, Pr, chins

1700

back squat
3 x 5 x 165#

press
3 x 5 x 85#

3x
7 single leg squats, 25# dbs
10 kneeling db presses, 25#

weighted chinups
3 x 5 x 50#

3x
2 minutes hopping
30 hollow rocks
1 minute plank

• Notes: Felt kinda crappy today, but I'm starting back up with my lifting/running program to get ready for the race. Starting low on all my lifts and will start a progression to get back up to lifting heavier consistently.
• Body: No soreness, stomach just mad at me. Nutrition has been a little off lately.

run

...and we're back

1600

run 1:47:37 up mesa from home - 9.9 miles
snow/ice/mud conditions

50 pushups
50 flutter kicks

• Notes: Good easy run with Riley today. Felt pretty strong on all of the climbs.
• Body: Legs a little snow from the powder skiing yesterday.
• General: Well, I am registered for the Silver Rush 50 mile race in  Leadville in July, so time to get training.