WEEKLY SUMMARY 1/24-1/30

3 weeks out from the Moab Red Hot 55k LEWIS is feeling pretty good.  He bags his second workout of the week and shortens his long run however due to some lingering tightness in his L. calf.  Not much else to say.


Mon- 1:00 easy, 700 ft vertical.
Tues - OFF
Wed - AM 1:15 with 30 min tempo starting at 6:15 pace, working down to 6:00 pace.
           PM 45 min easy.  500 vert.

Thurs - AM 55min from UCC, easy.  PM 55 min Bonneville.  total 1400 vert. Left. calf tight.

Fri- 1:25 with 1200 vert.  Included 20 min. moderately hard up Grandeur Peak.

Sat- 1:35 easy, pipeline.  300 vert.

Sun- 2:10 at Jeremy Ranch.  1000 vert.  easy.   L. calf still a little tight.

Total= 10 hours.  5100 vert total.

LEWIS! still running, eats 10,000 sugar cookies

LEWIS! gets in another solid week of training and is finally starting to feel like he is getting into shape.  He also manages to eat an impressive 10,000 sugar cookies at work this past Thursday.

"I didn't really have any goals or expectations from the outset," boasts LEWIS, his beard still speckled with yellow crumbs, "I just focused on that next cookie and before I knew it 10,000 was actually a realistic goal for me!"





WEEKLY SUMMARY:

1/17-1/23

Mon- AM 25 min elliptical, PM 1:45 on Bonneville with substantial hiking, 2000 vertical. Total 2:10.

Tues- off, stretching

Wed- AM 1:15 with hill cruise intervals.  3 x 5 min hill cruise intervals with 2 min recoveries.  hr 165-170.  Felt strong.  Eccentrics. 1700ft vertical

Thursday- AM 65 min from UCC > City Creek > Memory Grove and back.

PM -45 min at City Creek up North Side.  Easy.  4 x 15 sec strides.  Total vertical 1500ft.

Total – 1:50.

Friday- AM 30 min elliptical, PM 30 min run Bonneville. 1000 ft vertical.

Sat- 2:50 long run on Bonneville.  1:00 to top of City Creek from U.  approx. 3200 ft vertical.  Felt good, finished hard.  2 shot blocks, 20 oz fluid.  Av hr 146. 3200 ft vertical

Sun- 2:45 Bonneville North then up to Rudy’s Flat/top of Mueller Park.  Significant postholing with some hiking.  Av hr 136.  Vertical = 3000 ft.

Totals:  10:55 Running.  55min elliptical.  11:50 total.   12,400 ft vertical.

LEWIS! makes LEWIS! cookies

LEWIS! logs another week of consistent mileage and celebrates by making a batch of LEWIS! cookies.

"The only rule with LEWIS! cookies is that there are no rules," states LEWIS! confidently, his mouth full of misshapen walnut-applesauce-peanut butter-oatmeal -almond - flax seed - wheat germ - chocolate-chip cookie.

Weekly Summary 1/10-1/16

Mon- AM 48 min on Bonneville easy. 

PM 47 min with 37 min treadmill, 10 min elliptical.  Easy.  Yoga and core x 20 min.

Tues- OFF

Wed- AM 1:20 with 1 hour at 6:40 pace.  Av hr 155-160.

     PM :40 min Bonneville Trail easy.  Yoga and pilates x 30 min.

Thurs –  1:25 easy run Jeremy Ranch road

Fri – AM 22 min elliptical

     PM 1:25 run including ascent of Grandeur in 42 min moderately hard.  Yoga.  Eccentrics

Sat- 30 min classic ski, 45 min easy run on Pipeline trail.  Eccentrics

Sun- 4:00 long run at Round Valley.  Av. Hr 146.  Approx. 28 miles.  3 Shot Blocks for 540 calories.

Total running time= 11:00.  elliptical + xc ski = 1:02.  

Total time 12:02. 

WEEKLY SUMMARY 12/27 - 1/2

12/27/10- 1/2/11

Mon- off, yoga x 15 min.

Tues- 1:30.  Approx. 700 ft vertical.  Easy

Wed-
AM- 1:20 min with 1 hour progression run on TM.  Started at 7:00 per mile and steadily increased to 5:58 per mile by the end.  Av. hr 154 for workout.

PM: 40 min elliptical easy

Thurs: 1:30 Bonneville  1400 ft vertical

Friday: 1:30 Bonneville 1500 ft vertical

Sat- 30 min skate ski, 30 min easy run, flat. 1 hour hiking with 1000 vertical. Yoga, eccentric calf raises.

Sun- 3:20 with 4200 vertical.  Desolation > salt lake overlook in 37 min, then Grandeur peak in 50 min, finished on pipeline.  Felt good.

Total:
11:50.
Running time: 9:40.  Xtraining: 2:10.  total vertical 8,800 ft.