• 10m

some pull ups and some push ups. need to get more structured

  • Walking
  • 30m

Couldn't pass up an opportunity to walk with both my daughters on a beautiful summer evening.

Will be a rest day, except for core work. Well I signed up for North Face endurance 50k, this weekend. Now it is for real.

172 miles running for June. Not a bad start.

  • 3h 18m 24s
  • 21.00 miles
  • 09m 26s /Mi

14 miles (7 miles each way)on paved trail of Glacier trail and connector trail through Lapham Peak west side. Then 7 miles on Ice Age trail through west side of Lapham peak to Evergreen parking then up toward the tower. 3 miles out on trail and 4 miles back because I had to avoid a wet section. I was really tired by the last few miles. Temps and humidity was absolutely perfect.

Sport #1
  • Stretching
  • 10m

this will have to be my core work for today.

Sport #2
  • Yard Work
  • 1h 00m

this was more like 5 hours of shoveling and wheelbarrowing mulch. This was post run and I was completely exhausted when I finished at about 8:30pm...but the yard looks good!

  • 1h 45m 28s
  • 12.00 miles
  • 08m 47s /Mi

out 52:32 tail wind
back 52:54 head wind

  • 10m

3x 10-12 push ups, 4x side planks

Almost forgot to do this, so another night of doing it at 10:30pm Otherwise a rest day. Glad this is working toward a habit, but I need to get more focused on specifics, instead of an afterthought.

  • 37m 58s
  • 4.00 miles
  • 09m 29s /Mi

1. 9:53
2. 10:05
3. 9:32
4. 8:30

  • 10m

crunches & planks

Really wanted to do track practice tonight, but schedule that had me in West Bend , just didn't allow for it...turns out that might have been a blessing. To say I had no energy, would be generous. Felt physically and mentally tired and first 1/2 of this run showed it. Things got a little better on return trip, but probably because I had someplace to be (daughter pick-up) Ended up doing my core at 10:30 at night, watching Cobert. Was an epic fail, except for the fact that I did it.

  • 18m 05s
  • 2.00 miles
  • 09m 02s /Mi

with a late work day/eve, this is all I had time for.

  • 15m

push ups (3 sets of 12) 3 sets 'bird dogs', 3 sets one-legged balance with weight on opposing hand

  • 52m 49s
  • 5.50 miles
  • 09m 35s /Mi

HILLS for a special birthday treat I headed toward Lapham peak for some hills. Stopped at a road near by that is a steep hill. At the top is an entrance to Lapham Peak trail. Little trail along ridge that takes you to tower. So workout was as follows:
W/U ridge to tower and back (approx 1.4 miles)
2 hill repeats on Government Hill Road. (.4 each way) 1. 3:34 down, 4:12 up; 2. 3:35 down, 4:09 up.

Then I moved back into Lapham peak for two more hill repeats
1. "big slide" Hill (about .5 miles each way) 4:29 down, 5:30 up
(climbed the observation tower before next hill)
2. "South Hill" trail (little longer than big slide) 4:55 down, 6:00 up

cool down on ridge back to car.

Very humid and sweaty

  • 10m

crunches and twists + a few 1 min. planks
day 1 of my modified 100 day challenge

jmwebs' Training Log

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