Chet

went snow shoeing with the family for an hour  brought the dog and tired him out quite a bit

weights biceps triceps abs

AM tm 1 mile warm up did some hill repeats I thought I was on 6 incline but the treadmill was acting wierd but it would only go up not down. It would show 0% incline but be inclined.  Needless to say it was a tough hill repeat workout.  I was supposed to try for 5 x 90 seconds and did 7 x 30-45 seconds instead.  The pace started 6:11 the first few but it was killing me and the recovery was about a minute between.  I did a couple @6:40 then the last one @7:30.  I rested a little longer and figured out the incline was way steeper than I thought.  I checked to see if I could do one 90 second one at 6:11 pace with 0% incline.  It was doable and comfortable.  I finished the workout with a 1 mile cooldown 9:40 pace.

5 mile lunch run.  Ran from the office down to the JRP trail and south .  Trail was partially cleared of snow.  8:20 pace felt good temp in the low 40s

20 minutes on the bike to let my legs rest from the impact of increasing my running mileage.  It took me about 8 minutes to set the bike up since I have not ridden the trainer for a few years.

4.5 mile lunch run  with 4 x 90 second sprints(6:30 or better pace)  felt great I had my tights but forgot my hat.  The smoggy air made me sweat more I think.  

did a thirty minute weight lifting routine then went swimming with the kids for an hour and a half  did six short laps near the end.

went snow shoeing with Kennedy and my friend with his two oldest kids for almost three hours of hiking up near tibble fork  It was nice be in some fresh powder.  

6 miles am tm once done I did 2 x 20 seconds hill repeats and 2 x 20 seconds(each leg) hopping 1 leg.  My lunch runs are much more enjoyable but I feel guilty taking an hour and a half lunch to get these longer workouts in.  After the drills the tm said 964 calories so I continued to 999 calories and went a little beyond that to finish it off.  8:18 AP  I did my 5 miler outside last week and it felt much easier because it was outside.

Lunch run JRP did 1 Mile warmup and 6 x quarter miles @ 6:32 or better with 3 minute active recovery.  Stopped at the park and did some hanging knee crunches 3x8 and finished with a 1 mile cool down.

lunch run 1 mile warm up 1 mile 6:58 then a two minute rest nest mile 6:54 then another two minute active recovery then a mile cool down

did 8 miles in the evening went east to highland glen then the MC trail to the 4 mile mark and back.  There were a few times I would breath deeply and inhale a few big snow flakes with a little shock.  My tracks were covered by the time I came back.  I am still not feeling 100% but glad I did my workout today.  I was about right on the hour mark when I hit the 7 mile mark.

lifted this morning chest back and abs.  I have been sick and did not work out this week till this morning.  Decided I would start back with a resistance workout.

Did a little warmup on the tm then lifted biceps and triceps for 45 minutes.  Felt pretty good to push it a little more and tried to stick to the 30 seconds between super sets.

core before bed

1 mile warm up 7 quarter miles @ 6:31 with 3 minutes easy walking between finished with 1.2 mile cool down  4:30 came early this morning glad I got up and worked out.  Donuts brought into the office again.  I will not have one this time. 

9 miles in the morning passed the AF xc team on the MC trail.  Snow was blowing pretty hard, but was not too cold.  My hands were numb in the shower.  It was cold but it didn't seem cold. 1:17 on the run hit the 7 mile mark right around the hour mark again.  I almost ran the treadmill because the sidewalk in front of my house was so icy and slick.  So glad I tried the road.  A few spots I went on the sidewalk and half of every square was frozen and slick.  The asphalt was much better.