Friday core

Pushups total: 200
Planking time: 12 minutes

11:00 am:
-30 pushups
-30 seconds front plank
-30 seconds front plank alt lift legs walk
-30 seconds front plank
-30 seconds side plank (additional 15 seconds leg lifted)
-30 seconds side plank (additional 15 seconds leg lifted), opposite side
-20 pushups

1:00 pm:
-30 pushups
-30 seconds front plank
-30 seconds front plank alt lift legs walk
-30 seconds front plank
-30 seconds side plank (additional 15 seconds leg lifted)
-30 seconds side plank (additional 15 seconds leg lifted), opposite side
-20 pushups

2:00 pm:
-30 pushups
-30 seconds front plank
-30 seconds front plank alt lift legs walk
-30 seconds front plank
-30 seconds side plank (additional 15 seconds leg lifted)
-30 seconds side plank (additional 15 seconds leg lifted), opposite side
-20 pushups

11:15 pm:
-30 pushups
-30 seconds front plank
-30 seconds front plank alt lift legs walk
-30 seconds front plank
-30 seconds side plank (additional 15 seconds leg lifted)
-30 seconds side plank (additional 15 seconds leg lifted), opposite side
-20 pushups

Ridiculously memorable trip up to Squaw Peak

I have no idea what caused this weird pointy-spike in my GPX, yesterday. Nothing like that happens on the trail.

Jeff and I planned to run Squaw peak a couple of days ago, but last night as I pulled into Provo on the Frontrunner train, I noticed that the clouds were hanging super-low. So I knew there was an opportunity to see some amazing things if we got going.

I texted Jeff and arranged to meet at Rock Canyon Trailhead at 5 pm, hurried to get my stuff together (headlamp was already charged!) and hit Arby’s on my way. I quickly ate a Jr Roast Beef Melt (seemed like a bad idea at the time, but seemed to work out on the trail) and drove to our meeting point. Jeff arrived shortly after.

We both admired the clouds that had gathered to cover about 3/5 of Squaw Peak and discussed climbing through the clouds and how great that might be.

The first mile or so wasn’t too bad, but it was a little wet. A few raindrops, plus the ground was soaked from a couple of day’s worth of rain.

Once we turned onto trail 060, things got wetter and muddier. I finally had to stabilize myself with my hands, which was the beginnings of me getting dirty. Jeff worked on a strategy to walk on the sides of the trail (bracing himself between the two sides with his feet), while I committed my shoes to a blanket of mud and just walked straight up the middle.

Soon we were walking through rivers of water that rushed down the trail (which I’d gotten a picture of that) and I mentioned to Jeff we needed to walk carefully and not disturb the trail by slipping and sliding. We did a decent job of this, but there were a couple of points where we both slipped in a spectacular manner. I fell once or twice.

Finally the trail turned to snow and hiking became easier. We talked about earlier trips we’d made to Squaw Peak and how this one was definitely the most difficult. We’d worked hard to follow the trail, but at some point, we lost footprints in the snow and it became necessary to track out our own path.

Jeff and I kept falling through a couple of feet of snow as we’d walk, at which point I told Jeff this was called “postholing”. He tried to remember the word, but kept asking me, “Hey is it called post…what is it, again?”

Postholing, Jeff. Postholing.

Soon Jeff became heavily familiar with postholing and we slowly trudged our way, higher into the clouds.

There came a point where we lost the trail and just sort of tried to gain elevation, knowing that Squaw Peak was only going to be higher up. This worked ok, but was inefficient. Neither Jeff nor I chose a great line, so a lot of work was done. Jeff reached the peak before me and I could hear him cheering ahead.

When I found him, we took in the sight and shot a few (tons) of pictures as keepsakes. The pictures never do justice. We ate some jerky that I’d smoked this week and decided to head back down (I was starting to get cold).

We followed our own footprints back down the mountain, taking care to try to use some of the steps that had already packed the snow down a bit. It didn’t take too long to get through the meadow, then to start down some of the steeper, muddier and rockier sections.

At one point, I lost my footing in a muddy section and fell hard on my back. I actually fell a few times, but on this particular fall, I had to actually take stock my body and gear. Nothing was seriously damaged, but I was now sore and extremely wet and dirty.

We continued down the sections of trail that were rivers. Jeff finally gave in and started to use the middle of the trail, even though his nice-looking shoes were now soiled and losing their luster.

We counted the five bridges backward and finally landed at the bottom of the trail. We headed over to the BYU Creamery, where we bought chocolate milk and I bought some ice cream for Wendy.

Taking stock:
The next day, my butt, back, neck are sore. I am beat up. I planned for a long run, tomorrow, but I’m not sure how that’s going to work. We’ll see.

 

Wednesday core and diet

11:00 am:
-45 pushups! (record)
-30 seconds front plank
-30 seconds front plank alt lift legs walk
-30 seconds front plank
-30 seconds side plank (additional 15 seconds leg lifted)
-30 seconds side plank (additional 15 seconds leg lifted), opposite side

12:40 pm:
-30 pushups!
-30 seconds front plank
-30 seconds front plank alt lift legs walk
-30 seconds front plank
-30 seconds side plank (additional 15 seconds leg lifted)
-30 seconds side plank (additional 15 seconds leg lifted), opposite side

Drank a DP 🙁

Drank another DP 🙁

5:00 pm:
-30 pushups!
-30 seconds front plank
-30 seconds front plank alt lift legs walk
-30 seconds front plank
-30 seconds side plank (additional 15 seconds leg lifted)
-30 seconds side plank (additional 15 seconds leg lifted), opposite side

7:00 pm:
-30 pushups!
-30 seconds front plank
-30 seconds front plank alt lift legs walk
-30 seconds front plank
-30 seconds side plank (additional 15 seconds leg lifted)
-30 seconds side plank (additional 15 seconds leg lifted), opposite side

Tuesday core

2:00 pm:
-40 pushups! (record)
-30 seconds front plank
-30 seconds front plank alt lift legs walk
-30 seconds front plank
-30 seconds side plank (additional 15 seconds leg lifted)
-30 seconds side plank (additional 15 seconds leg lifted), opposite side

7:30 pm:
-30 pushups!
-30 seconds front plank
-30 seconds front plank alt lift legs walk
-30 seconds front plank
-30 seconds side plank (additional 15 seconds leg lifted)
-30 seconds side plank (additional 15 seconds leg lifted), opposite side

8:30 pm:
-30 pushups!
-30 seconds front plank
-30 seconds front plank alt lift legs walk
-30 seconds front plank
-30 seconds side plank (additional 15 seconds leg lifted)
-30 seconds side plank (additional 15 seconds leg lifted), opposite side

Monday core

10:10 am:
-30 seconds front plank
-30 seconds front plank walking arms
-30 seconds front plank
-30 seconds side plank (additional 15 seconds leg lifted)
-30 seconds side plank (additional 15 seconds leg lifted), opposite side
30 pushups
Some bicecp curls with 15lb weights

11:10 am:
-30 seconds front plank
-30 seconds front plank walking arms
-30 seconds front plank
-30 seconds side plank (additional 15 seconds leg lifted)
-30 seconds side plank (additional 15 seconds leg lifted), opposite side
30 pushups

1:00 pm:
-3 (bad) pull ups
-30 seconds front plank
-30 seconds front plank walking arms
-30 seconds front plank
-45 seconds side plank, (leg lifted)
-40 seconds side plank, (leg lifted)

10:00 pm:
-30 seconds front plank
-30 seconds front plank alternate lifting legs
-30 seconds front plank
-30 seconds side plank, (leg lifted 15 secs)
-30 seconds side plank, (leg lifted 15 secs)

Getting to the core of it on a Friday

10:00 am:
-30 seconds front plank
-30 seconds front plank with walking
-30 seconds front plank
-30 seconds side plank (additional 15 seconds leg lifted)
-30 seconds side plank (additional 15 seconds leg lifted), opposite side
30 pushups

11:15 am:
-30 seconds front plank
-30 seconds front plank with walking
-30 seconds front plank
-30 seconds side plank (additional 15 seconds leg lifted)
-30 seconds side plank (additional 15 seconds leg lifted), opposite side
30 pushups
10 burpees (Man, these are hard! And it’s so easy to get out of form when you get tired.)

Midnight penance

Location: Provo River Trail
Miles: 5
Time: 41:50
Pace: 0:8:32
Temp:  47º
Air quality: Unknown
Weather: Cool and crisp, moonrise
People I saw: None
Pain/injuries: No pain or injuries
Weight: Probably 185


Notes: Last night I got a sudden urge to run. Maybe it was because the Sharks lost their game against the St Lois Blues, or maybe it was because I felt fat. But it was probably both.

I’d just completed my core for the day, including 10 burpees for the first time since I don’t know when. I’d been reading about burpees for years, but never took them seriously. But I’m 42, now, and you either use it or you lose it. So now we do burpees.

I left at 11:50 pm. The first mile was casual and easy (but faster than my last run’s first mile.) From there things got progressively faster. On my trip down to the lake I saw two sets of footprints that had come from the river, ran down the path, then disappeared (on my return trip those prints had dried up, so I know I was within minutes of some kind of scurrying animal.)

I reached the lake and turned around, just to notice that the moon was now rising over the east mountains. I took a couple of horrible pictures, then ran toward the moonrise.

My last two miles were tough. I really pushed myself and my heart rate was intense. But I felt strong as I finally arrived home at about 12:30 am, showered, finished watching Colbert, some Homeland, then went to sleep.

Core with burpees

Core:

10:00 am:
-30 seconds front plank
-30 seconds front plank with walking
-30 seconds front plank
-30 seconds side plank (additional 15 seconds leg lifted)
-30 seconds side plank (additional 15 seconds leg lifted), opposite side
30 pushups

11:00 am:
-30 seconds front plank
-30 seconds front plank with walking
-30 seconds front plank
-30 seconds side plank (additional 15 seconds leg lifted)
-30 seconds side plank (additional 15 seconds leg lifted), opposite side
30 pushups

1:00 pm:
-30 seconds front plank
-30 seconds front plank with walking
-30 seconds front plank
-30 seconds side plank (additional 15 seconds leg lifted)
-30 seconds side plank (additional 15 seconds leg lifted), opposite side
30 pushups

10:30 pm:
-30 seconds front plank
-30 seconds front plank with walking
-30 seconds front plank
-30 seconds side plank (additional 15 seconds leg lifted)
-30 seconds side plank (additional 15 seconds leg lifted), opposite side
30 pushups

10:45 pm
10 burpees with pushup and jump

Creaky, cracky bones run

Location: Provo River Trail
Miles: 4
Time: 0:35:40
Pace: 0:8:46
Temp:  39º
Air quality: Clean and clear
Weather: Clear and crisp
People I saw: Angela and Nicole
Pain/injuries: Just the 42 year old stuff, nothing new
Weight: 188

Notes: A fine run. The first 1/2 mile felt like it took 30 minutes. Sometimes getting to the path takes way too long in my mind. As the run progressed, I felt how I weighed too much and how it was sapping energy from a simple run.

Otherwise, it was great to start my day off right.