WEEKLY SUMMARY 1/31-2/6

Mon- 1:30 easy, Pipeline. 200 vert.
Tues - 1:00 Pinecrest 'adventure' run. 800 vert
Wed - AM 30 min, PM 1:30 total 2000 vert with 5 * 8 min cruise intervals at MP effort.  felt strong.
Thurs- AM 35min PM 1:05 total 2000 vert
Fri- 1:20, 200 vert with fartlek of 8 * 1:30 hard.  felt strong and smooth.
Sat- AM 3:10 Bonneville. 3200 vert.  PM sick.
Sun- off.  Flu.  Want to die.




totals: 10:40 running.  8400 vertical.  Influenza virus 1, Lewis 0.

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.

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.

WEEKLY SUMMARY 12/20-12/26

Monday: 1:30 easy on snowy trail.  

Tuesday: off

Wednesday: 
AM - 1 hour with  10 x 1:30 ON / 1:30 OFF fartlek.
PM - 30 min elliptical

Thursday: 1:00 easy, flat. 

Friday: 2:30 on Bonneville. 2,800 vertical.  Felt great.  Last hour fast.

Saturday: 1:50 in Round Valley. approx. 1000 vertical. Legs tired.  

Sunday: 1:10 skate skiing, hard.  30 min easy hiking.  

Totals:
running - 7:50.  
xtraining - 2:10.  

Weekly Summary 12/13-12/19

Mon Dec 13^th- 65 min on Bonneville, easy 1200 feet vertical, approx. 20 min hiking.

Tues Dec 14^th- 1:30 easy on pipeline.  30 min elliptical.  15 min Yoga

Wed Dec 15^th-

AM 1 hour on TM.  15 min w/u then hill progression:

 increased by 1% incline each ¼ mile.  Up to 9% then back to 0% x ¼ mile.  Then started again.  Went up to 8%.  Heart rate at 6% = 168.  At 9% = 178-180.

Thurs- off.  1 hour easy hiking

Fri- 65 min run, easy with stroller.  20 min yoga.  Eccentrics.

Sat- 3:00 long run on Bonneville.  Univ > city creek > up city creek and back.  approx. 3000 vertical.  Hr 135-155 generally.  Felt good.  20 oz fluid, 2 cliff blocks.  About 1 hour with Peter. 

Sun- 40 min easy running in sugarhouse.     30 min Yoga.

Totals: 8:20 running.  1:30 xtraining.

LEWIS celebrates April Fool's Day, divulges chocolate peanut butter treat recipe

As devoted followers of LEWIS! will remember, in 2004 April 1st was declared "A Day for New Beginnings, a Day for Chocolate Peanut Butter Treat." Fast forward 5 years and Chocolate Peanut Butter Treat is the only dessert that can satisfy the poor hungry LEWIS. Even after eating out at a nice restaurant and having a healthy-sized dessert, he returns home to cook up a batch. "I do enjoy a bit of chocolate peanut butter treat every once in a while," states LEWIS, his mouth full with his second serving of the day. In a brief moment of uncharacteristic generosity he then divulges his secret recipe:

1. Take a glob of peanut butter and put it in a pan with a generous handful of chocolate chips.
2. Turn on the heat and melt the chocolate while stirring.
3. Add a handful of oats, continue stirring.
4. Let cool and enjoy!

In other news, this morning LEWIS puts down 2 hours of running in yet another snowstorm.