Elm Creek Chalet Area

Sunday 9.5m Long Slow Distance
Monday -
Tuesday 5-.5m intervals (fastest 3:23 slowest about 8 minute walk).  Conditions; leaf coverage, but ideal ground, trees covering the trail; was able to see 2- pilleated woodpeckers on the ground 10 feet to my right.  I watched them for about 30 seconds and they flew off in separate directions.  I saw a cardinal, a bluejay, and a large group of crows caw-cawing away.
Wednesday Impacting Lives at SSH- what a great opportunity to serve
Thursday sprints x 4 (50 yds) in the parking lot behind Life Time Crosstown-5 minute warm up-cool down meeting with Jud about small group training.
Friday SSH Carnival; very fun and the bigs came home with me eating popcorn, talking about Ninjago and their favorite things.
Saturday hills; 

on my way home from work today I drove up to the chalet to survey the land.  The snow is mostly gone, but it's still pretty wet in spots.  I did a 60 minute workout around the ski chalet today.  warm up-.75m; hills to the snowboard hill through the frisbee golf course:

8 repeats

43S first all walking

20S last all out

1 last 45S bowl sprint 

core on the tee box

cruise home working on footwork

stretch quick and dynamic

12 tomorrow LSD 10 minute pace

I worked a lot on the downhill running today. It's usually half the race.
Sunday LSD 12 miles on the nose; out and back across the wooden bridge then follow the trail to just beyond the mountain bike track.  Uncharted territory for me.  That'll be my next weekend's 16 miler to go explore some of those woods.  I brought one bottle of EFS and one bottle of just water, dropped the EFS at mile 2.5 to be picked up on the way back.  It was real cold this morning to start.  Probably should have worn gloves.  After about 2 miles, and I was able to drop the one water bottle, it wasn't too bad.  I practiced my walking... fast uphill and flat.  I'm going to try this year running up the hill, walking the top, then running the down under control but fast then cruise the rolling hills walking fast and running.  Was able to walk at around a 13:30 pace for awhile.  Make it up then on the downhill to average 10 minute miles.  

I finished today in 1:58, just under that 10 minute mile pace.  That's my goal for Superior is 10 minute pace miles. 

I then went with Caden to the park to teach him how to ride his bike.  He did great and by the end of the day, having worked on it for probably 2 hours today, steered and rode his way to half court.  I'm so proud of him!

I was able to attend a coaches meeting for my son's T-ball team that I'm coaching this summer.  What a great clinic with Scott Leius and Terry Steinbach teaching among others.  It's great... the head coach teaches the coaches what he wants the players to learn, then by the time they get to him, not only do they know what the coach is talking about, they know how to do it already too!

I just finished, after putting the bigs to bed and saying goodnight to Hannah, watering the trees in the back yard (I want the clump birch to grow), clearing off the patio, and prepping to vacuum that glass out from under the deck.

The new training program that I'm doing, I liked for the first week.  With that variety, there is always something new to look forward too.  What I will do though from now on, is try to get hills in on Friday and LSD then on Sunday.  The back to back hill-LSD was probably good, but tough on the legs.  I'll take tomorrow off.