Advanced Challenge

Here is a tough workout some of my lucky clients have already experienced the goal is to complete all exercises and the given amount of Repetitions within an hour you can do it! The only thing you will need is Dumbells and a jump rope.

100 Jumping Jacks
95 Squats
90 Crunches
85 Jumping Lunges
80 Second Plank
75 Push Ups
70 Rows
65 Jump Squats
60 Curl and Press
55 Sit Ups
50 50 Tricep Extensions
45 Second wall sit
40 Burpees
35 Chest Flys
30 Mtn Climbers
25 Super Man back extensions
20 Sumo Squats
15 Second Push up (a very slow push up)
10 Foot Crab Walk
5 Minute of Jump Rope

let me know what you think? and if you can do it under an Hour!

Practice Makes Perfect

awww young love

Today Rash practiced part of the Forest Park 50K course this is a very important race for us because it is our home court. These are the trails right by our place so we know all the slugs, woodpeckers and deer.

Today we did the Orange loop twice in under 2 hours which is fast and would be sweet come race day. I really like the route that the race will take the course boast 3,185 feet of elevation gain which makes for some good climbs.

very muddy ahh crap soggy sock

Ashley wanted me to excuse her snot rocket

Another cool thing that happened this morning! I was at the Nike track this morning today with my client Chris he was doing Yasso's 800s (which is a very interesting type of speedwork in where you can predict your marathon time by doing 800 meter repeats check it out) and there were a couple of elite runners one of them being Shalane Flanagan multiple Olympic medalist! It is amazing to watch such a talented runner float around the track effortlessly. I told Chris you better not let her or the Kenyan beat you!

Dancing the Bear - 100 miles in the mountains of Idaho

This is a short clip of our "Big Race" this year, This is why we are running countless hours in the mountains, This is the motivation.

Power Breakfast

Ingredients:
Serving or two of Quaker Oats Oatmeal
1 Cup of Frozen mixed berries (no additives)
Scoop of Fage brand Greek Yogurt (make sure 0% fat)
1 Teaspoon of Chia Seeds
Half a handful of whole unsalted almonds
Dash of Cinnamon

Cook Oatmeal like normal, add frozen berries at the end in order for them to thaw. Then add all the other goodies

This breakfast is a perfect balance of protein and slow digesting carbs to keep you full until that mid morning snack

Live Action

Weekly Mileage Summary

This is my feet after the Peterson Ridge Rumble 38mile race




Notice the forest is very Avatar like now





I had to pay Ashley's Agent $500 to post this image

Monday- Strength Training 1hr at Ballys

Tuesday- 4 miles Wildwood Germantown Trailhead North Wore Vibram FiveFingers

Wednesday- 12 miles at race tempo and hauled from bottom of Saltzman to Skyline. Did lollipop section of Forest Park 50K to get familiar with it.

Thursday- 6 miles and 1 hr strength training at Ballys

Friday- Rest

Saturday- 22 miles Pacific Crest Trail south Bridge of the Gods Trailhead brush with death

Sunday- 16 miles Wildwood Lower Macleay Park beginning and end of Forest Park race

Mileage Total 60

Mountain Lion Encounter

Yesterday Team Rash started out at the Bridge of the Gods Trailhead with a plan to run 25 miles on the PCT (Oregon Side). The day was rainy and cool with some really nice sun breaks (Oregon Weather). Two miles into the run we had our first nature sighting. Rash has made a game with a point system for nature sightings, for example, an Elk is 10000 points to where a slug is 100 points etc. Well, my spotting earned me a respectable 2000 points. Sal the Salamander a little army green amphibian enjoying his Saturday on a log.

9 miles and 3000 feet up the mountain and it begins to get cold, dark, and quiet..... No more birds, no more sun breaks. We came to an unfamiliar sound on the trail a very low "Wah-Wah" is the best way to describe it. I knew that Elk made a Bugling noise so I dismissed it as not much of a threat. But the noise became closer and louder it sounded like it was right in front of us? I said "how can we not see a huge damn Elk?" Ash said " he's probably laying down" I was skeptical. We continued on until it turned into a blizzard and a practically steaming mountain lion turd was laying in the middle of the trail marking his territory.

It was then we decided to turn around. It wasn't until we got home that we looked up Elk Bugle and found that the noise we heard wasn't a friendly Elk taking a nap, it was a Mountain Lion behind the downed tree right in front of us! This is the article we found....

http://www.pictures-of-cats.org/Mountain-Lion-Sounds.html

We survived to run another day.....