December 16 - December 22

This week felt like I was settling into a solid training schedule after some fluctuations over the past 3-4 weeks. I think I'm finding a good balance in my training schedule. Though, it's been an interesting transition coming back to running as the focus of my weekly activity. I'm still trying to incorporate a fair amount of strength and core training, as I find it beneficial to my longer efforts - particularly when it comes to trail running. That said, I'm having to re-prioritize my schedule now that my running time is increasing each week. I feel like I could stand to cut some strength/weight-training in order to maintain my core strength alongside the increased mileage. I'm still toying with the routine though, which is an interesting experiment. Likewise, I really need to get at least one or two yoga sessions in each week. I'm missing the overall strength and flexibility it provides, not to mention the hip-opening and the general stress relief.

Not much else to say about the week, aside from the fact that everyone seemed to be gearing up for the holidays. The next week will be busy, but I've got three days off and am pretty eager to get a lot of time on the trail. I'll say in advance that I have zero photos from this week. I'm sure I'll have a few next week though. Until then, here are this week's numbers:

12/16/2013
1:10, 1,400' - Mesa Trail
Nice, comfortably paced run south on Mesa. Took the big hill to the top of Mesa and ran to Fern Canyon. Mid afternoon, decent weather, felt solid.

12/17/2013
:58, 1,600' - Mt. Sanitas
Bombed over to Pearl Street on my bike and ran to Sanitas from there. I've been digging this run. It's a nice way to warm up before hitting the trail-head and the myriad rock steps that make up the Trail to the summit. Likewise, this gives me enough daylight to still see my footing on trail when I want to do Mt. Sanitas after work. I think doing this run once or twice a week for the past month has provided me with some good power in the legs while keeping my heart rate up for the entire run. As a side note, myself and a couple running buddies form Milwaukee would always see how late we could push the shirtless runs every year. December 17th is as late as I can remember being comfortable running in shorts and no shirt. Fun stuff...

12/18/2013
1:27, 1,500' - Mesa Trail (+ Road)
Ran the big hill to Mesa Trail and took it south to the Fern Canyon TH before heading back home. I had some extra energy when i got to the house, so I continued down to Broadway and hammered out a fast mile on the road followed by a cool down mile on the return. Turnover felt good, and my lungs felt solid. Still have a lot of speed to gain if I start incorporating some road workouts though...

12/20/2013
:45, 200' - Road Run
Ran out and back on Broadway. Pretty standard run. Nothing too speedy, but definitely quicker than the trails as a result of the flat terrain. Still convinced that I need at least one flat/road day each week. I think its a good way to workout the legs and lungs without taxing my quads and calves the way I do on trail or mountain runs with significant elevation.

12/21/2013
2:22, 3,000-ish' - Mesa Trail
Had the day off of work so I went a little longer on Mesa. My legs felt a bit fatigued at the outset, but I settled into a good rhythm after 20-30 minutes. On the end of the "out" leg I spent some time checking out a few off-shoot trails connected to Mesa. I would estimate the elevation gain to be roughly 3,000-3,500'. It was a nice way to cap a solid week of running.

Oh yeah, I can't forget about the tunes. This first track is one that conjures memories of high school and Summerfest in Milwaukee. I'm not sure what sparked it, but the Big Wu, Minnesota's finest jam-band, was blasting through my speakers while editing this post. I bought this album with Paul Mueller during our freshman year - always the gentleman, he took the burned copy and let me keep the hard copy and liner notes. Thanks, Paulie! (Good tune - crappy video - enjoy.)

Last but not least, I leave you with the sweet soul sounds of the one and only Al Green. This track needs no further introduction or explanation. Classic...