You look fantastic in both pics. Most of the difference I see is in the booty - I think you could go either way moving forward, closer to 140 or staying leaner. You just look great in both!
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@BethB thank for the kind words! Iām feeling pretty peppy.
That is what my focus has been, always nice to get a third party view. I struggle to see the difference, but I watched it happen so slowly!
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Looking fit and dangerous as ever. Quality
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Dangerous? I like the sound of that, thanks Simo!
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Wednesday 3/4
Easy run - 45min
Total- 6mi, 1:00.42
Mixed sleet and dry, mostly pavement, ran along the river. I was having a great time. 6 miles felt like a breeze, which is why I went above the Rx of 45 minutes. I was the runner grinning like an idiot and saying hello to everyone I passed.
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Thursday 3/5
5/3/1 Full Body 1 W1D3
Power Squat Machine
5 x 5 x m+135
OHP
5 x 5 x 65
Dips
11, 11, 10, 8 xBW-10
Machine Low Row
13, 12, 11, 10, 9, 9, 8, 8 x 100
SLRDL (one DB)
4 x 10 x 65
Weighted Deadbugs
2 x 20 x 10
Great way to start the morning. Hubby was on a business trip so I snuck this in before work.
Lightest day of the week, which is perfect leading into longer runs. Everything flew, and felt too light. I think my training maxes are where they should be. Numbers are set, execution from here on out.
Later:
Interval Run
20:00 Warm Up w/ 6x :20 strides
5 x 3 minute hill reps, 3:00 Rec
15:00 Easy Run
Total - 6.6mi, 1:09.33
Done on trail. Beautiful night, finished just as the sunset. These felt pretty hard, intensity was definitely a 10.
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Hubby was on a business trip so I snuck this in before work.
I just wanna give kudos of you being such an awesome wife that, when the hubby is away on business, your āsneaking aroundā is getting in workouts.
Itās also just been great to see the joy youāre experiencing in training.
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Ha. Him being gone was just an excuse to lift in the morning and run after work. I was so excited to leave work to go put my running shoes on!
Thank you for the kind words and following along with my endurance foray. It has been wonderful to train for something again. Those years I didnāt race were great, but that anchor is preferred.
Iām on a email mailing list for a runnerās site. It is funny how many of those emails have articles with titles like, āHow to stay motivated runningā, āWhat to do when you donāt feel like trainingā, āMental tricks to get out the door for a runā. I read those titles and think, who needs motivation?
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Ha. Him being gone was just an excuse to lift in the morning and run after work. I was so excited to leave work to go put my running shoes on!
For me, itās when I get EXTRA weird in the kitchen, haha. Iām thankful my kiddo is on board for my experiments. Although it was ALSO when I took on that food challengeā¦
Itās kinda fun to see who we are when weāre on our own.
I read those titles and think, who needs motivation?
Thatās so awesome to hear. Glad youāre in that space. Life is too short to do stuff we donāt like with our free time.
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That is a philosophy that should be on a t-shirt. I like it.
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Saturday 3/7
Endurance Run - 75min
7.75mi, 1:20.10
Trail run in beautiful 40F and sunny weather. No wind either. Removed my hat, gloves and jacket by mile 2. Got in a nice groove and plugged away, just a great run.
Sunday 3/8
5/3/1 Full Body 1 W2D1
Rogers Squat Pro (weights are +machine)
5 x 5 x 155
OHP
5 x 65
5 x 75
5 x 80
Dips
13, 10, 10 x BW-25, 7 x BW-10
Chins
80 total
*Various sets, all BW-25
BSS
4 x 10 x 40
Hanging Leg Raises
2 x 10
Squats flew, feeling explosive and powerful. Press felt light. Heavy gravity day on Dips and Chins, needed more assistance than last week.
Slightly later:
Endurance Run - 60min
6mi, 1:00.21
Slightly heavy legs, as expected after the lift. Got into a nice grove though, and I was moving faster than expected.
Pavement run. Ran around downtown and along the river while hubby went to a new coffee shop. Thatās usually how we accomplish these. I say we, because training for an Ultra is a team sport. He absolutely supports my training. Most of the trail runs are him dropping me off at a trail head and then I run to the coffee shop he is at. Gotta love a town that is built around trail access and coffee shops.
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I love this feeling
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Youāre really lean!
Your training volume is really high very impressive
How long do your lifting workouts take?
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Thank you! Definitely lean. Weāll see if it sticks around while focusing on performance.
These new, full body, lifts are taking about 60-75 minutes at the most, I do a lot of supersets with the accessories that I donāt note. Day one is the longest, day 3 has been under an hour.
Good to see you here!
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Wow
I usually take 60-75min to complete 4 exercises, 3 sets each.
Squats and deadlifts take so much time and I feel too mentally drained to superset 
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Tuesday 3/10
Tempo Interval Run
15:00 Warm up
3 x 10:00 @ tempo (RPE 8-9)
5:00 Recovery
10:00 Cool Down
Total - 7.5, 1:10.20
Had another accidental 10k PR during this, 56:17, beat the last one by 3 min from a month ago. Woohoo, surprise speed! Iām so fast I sneak up on myself.
Later:
5/3/1 Full Body 1 W2D2
RDL
5x145, 5x170, 5x190
Bench
5x90, 5x100, 5x115
5x5x100
Leg Press
5 x 355
5 x 390
5 x 425
Assistance:
Incline DB Press
3x10x40, 9x40
Cable Face Pulls
2x15x30, 15x35
Step-Ups
3x10x60
Ab wheel
2x10
Great day. Finally got the leg press. I use it for the squat movement on this day for less spine loading.
RDLs are rearing their head the day after.
Bench was only a little slow on the top set, feeling good about the TM.
Wednesday 3/11
Recovery Run - 45mins
Total- 4.35mi, 47:36
I think I fully understood, and appreciated, the pace at which a recovery run is to be performed. Felt slow, which is all I had in me today. Though, itās nice to see, my slow is well over a minute per mile faster than it used to be.
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My mileage varies. I struggle to take rest breaks. If Iām not supersetting, Iām pacing. I have to make myself rest for two minutes on the compounds. Accessories, maybe 30-60s. Between those two āstrategiesā, things move along quickly.
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Thursday 3/12
Tempo Interval Run
15:00 Warm up
3 x 10:00 @ tempo (RPE 8-9)
5:00 Recovery
10:00 Cool Down
RUNch break! Had to drop off a tool near one of my favorite parks. Seemed like a shame to not take advantage of the field trip. Also got another hour of sleep because of it.
I donāt know if I was feeling extra good, or if it was easier to run at noon instead of 4am, but I was feeling springy! I had a mile PR of 7:27 on the first interval. By round 2 I realized I had a tailwind, which meant round 3 had a 15-20 mph head wind. I felt like I was dragging a parachute.
Later:
5/3/1 Full Body 1 W2D3
Power Squat Machine
5 x 5 x m+135
OHP
5 x 5 x 65
Dips
10, 10, 8, 7, 5 x BW-10
Machine Low Row
12, 11, 11, 10, 9, 9, 8, 10 x 100
SLRDL (one DB)
4 x 10 x 70
Weighted Deadbugs
2 x 20 x 10
25 minutes easy stairmill
Flew though this too. Great day all around. Explosive squats, press felt light.
I have a trip next week. Not sure if I will take an early deload or pay for day passes at a local gym. TBD. Trying not to hyperventilate over continuing the cycle unbroken.
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Very nice!!!
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@BethB Thank you! It was a nice surprise.
Saturday 3/14
Endurance Run w/ Tempo - 90Min
15:00 Warm up
3 x 8:00 @ tempo (RPE 8-9)
4:00 Recovery
39:00 @ Endurance (5-6 RPE)
Total - 10.2mi, 1:42:32
I was going so fast on one interval.. I missed a turn at a trail intersection. I had to do some extra running. Blast. So sad.
Felt great, not as fast as Thursday because this was on trail and all intervals were done on an incline. Such is the beauty of running based on time and RPE. The adaptability continues to resonate well.
Sunday 3/15
Endurance Run - 75Min
Total - 7.6mi, 1:21.44
Cold morning, dropped back down to around freezing today. Took 2 miles for my hands to thaw. Easy ātrailā along the river. Trail means unpaved bike path, perfect for an easy run. Too perfect. I went longer than Rx.
Total of 37 miles for the week.
Taking next week off lifting, heading out on a trip.
Hubby has a buggy shoulder to mend and with the hotel not having a gym, the juice isnāt worth the squeeze. Yes, itās making me twitch. Could I get in at least one day? Sure, does it matter in the grand scheme? Not even a little. Itās good training for my brain to be okay NOT checking boxes on occasion. I wonāt lose anything in a week.
What I DO get to do, is run on red rock again. I absolutely adore my new town, I love running in the forest, the mountains are beautiful and I have every intention of living in OR indefinitely. That said, my heart will always bleed red rock. You canāt take the desert out of this rat.
I intrigued to see how I feel about a place I have always felt is homeā¦ When itās not an escape from the I live and donāt like. Meaning, I get to come home to a place a love. Will my desert town still hold its pedestal in my mind?
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