The TRs

Since I'm still a bit in rest and recovery mode, I didn't run the Table Rocks today......I just power hiked them both and even took some time to take some cool pics.

~Feelin' Alive!~

Fitness Training and Education on the Trails of Southern Oregon

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A Little More Upper Body Workout

Still giving the lower body a little bit of a break from the high intensity stuff today so after walking the Beast 4 times and going on a good hour long bike ride I stimulated the upper body some more with a workout of BB bench presses, supersets of DB flyes/DB presses, decline pushups and crunches.

~Feelin' Alive!~

Fitness Training and Education on the Trails of Southern Oregon

Visit my website at http://www.topfitonline.com/ for more information.
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A Little Upper Body Workout

Since yesterday kind of thrashed my lower body, I stimulated the upper body a little today with some weighted pullups, one arm high cable rows, DB rear delt flyes, back extensions, bodyweight chinups and 20 mins on the heavy bag.

~Feelin' Alive!~

Fitness Training and Education on the Trails of Southern Oregon

Visit my website at http://www.topfitonline.com/ for more information.
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Mt. Ashland Meadows

Today, in part to prepare for the SOB, Clista and I ran/hiked the Mt. Ashland Meadows portion of the PCT--TWICE! We ran over 8 miles of the total of 13.2 miles of trail.
Now that it's clear of snow, this trail will be a great addition to the TrailFit hikes......who's up for a great fitness experience?

~Feelin' Alive!~

Fitness Training and Education on the Trails of Southern Oregon

Visit my website at http://www.topfitonline.com/ for more information.
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Upper Table Rock

Went on a fantastic hike on Upper Table Rock with Clista. Due to the heat, and tomorrow's more intense plans, we kept it to a moderate paced hike instead of a run today.

~Feelin' Alive!~

Fitness Training and Education on the Trails of Southern Oregon

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Business, Chores and Lithia Park

After taking care of business today and spending several hours on all the chores around the house and yard that make life so much fun, I went on a great run with Clista on the Lithia Park trails.......this was followed by a fantastic lamb stew.....YUMMY!

~Feelin' Alive!~

Fitness Training and Education on the Trails of Southern Oregon

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Pickin' Strawberries and Leg Workout

I started my morning by spending about an hour picking strawberries.....lots to eat fresh and plenty of frozen ones to make smoothies with too. Later in the afternoon, I did a good leg workout of DB squats, DB stationary lunges, SB leg curls and calf raises.

~Feelin' Alive!~

Fitness Training and Education on the Trails of Southern Oregon

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Back In the Saddle Again: Part Deux

For the first time since the close encounter Clista and I had with the rattler, I went back up on the Table Rocks and ran/power hiked up and down them both in addition to running out and back on the plateau on LTR. I did almost step on a snake on UTR, but it was just a 3 ft garter snake.
This was in addition to starting the day with 2 laps of the Beast and ending the day with 2 laps of Elmo.

~Feelin' Alive!~

Fitness Training and Education on the Trails of Southern Oregon

Visit my website at http://www.topfitonline.com/ for more information.
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Back In The Saddle Again

For the first time since my 8 hr marathon ride 4 days ago, I got back on my bike. Went on a brisk hour long ride and didn't seem to be too worse for wear. Afterward, I spent about 45 mins doing BB bench presses, DB rows, pullups, chinups and decline pushups.

~Feelin' Alive!~

Fitness Training and Education on the Trails of Southern Oregon

Visit my website at http://www.topfitonline.com/ for more information.
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Jacksonville Trails and Bluegrass

This evening, Clista and I went on a great hike on the J-Ville trails and afterward attended the Steve Martin concert at Britt. Heard some fantastic bluegrass with a bit of Steve's humor mixed in.

Fitness Training and Education on the Trails of Southern Oregon

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Grizzly Peak

Had a great run on Grizzly Peak this afternoon with Clista. It was a bit windy and chilly at times, but the trail was in good shape and there were some new wildflowers in bloom.

~Feelin' Alive!~

Fitness Training and Education on the Trails of Southern Oregon

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Takin' It Easy

Can't believe I can actually walk and function after yesterday's killer bike ride, but I don't seem to be too worse for wear. I guess I'm gonna need to up the ante a little bit. I did take it easy today though and only did 1/2 hr of heavy bag, pullups, ring pushups and some core work followed by a brisk 20 min walk with Clista.

~Feelin' Alive!~

Fitness Training and Education on the Trails of Southern Oregon

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North, South, East and West -- The Big Ride

This is gonna leave a mark! This morning, starting at home on the valley floor (elev ~1300 ft) I rode my bike to the west side of the valley up Johns Peak (~3000 ft). Then I headed down and to the east side of the valley and rode up Roxy Ann (~3500 ft). I then came back down to the valley floor and rode the north/south length of the bike path between Ashland and Central Point out and back.
I spent almost 8 hours on my bike doing that. Now, before you ask why it took so long, it was done on my single speed, 29er, rigid frame mountain bike with a 32:20 gear ratio......certainly not made for speed, but fun as hell!!

Fitness Training and Education on the Trails of Southern Oregon

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Bodyweight Intervals, Bike, Bag and Elmo

Had a fantastic bodyweight workout this morning......handstand pushups x 25, chinups x 50, pushups x 100, squats x 200, SB crunches x 400 (half of these were oblique crunches)....I followed this with an hour long bike ride and 20 mins on the heavy bag. Plus, I walked Elmo twice with a client in the evening and went on a brisk 20 min walk around my neighborhood with Clista.
The body was made to MOVE....gotta give it what it wants!!

Fitness Training and Education on the Trails of Southern Oregon

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Efficient Workout

Even though it was a busy day and I wasn't sure I would find time for a workout, I squeezed in 30 mins of snatches, power snatches, cleans and power cleans.....a quick, efficient, intense workout.

Fitness Training and Education on the Trails of Southern Oregon

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Chores, Heavy Bag and Lower Table Rock

After spending most of the day doing yard work and house work, I made time for a quick 20 min workout on the heavy bag. In the evening, Clista and I ran and hiked Lower Table Rock where we had a close encounter with a rattlesnake.....good times!

It's here! TOPFIT TrailFit. http://www.topfitonline.com/trailfit1.htm or visit my website at http://www.topfitonline.com/ .
Fitness Training and Education on the Great Trails of Southern Oregon.

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The Beast and Bike

Even after yesterday's beating, my legs were still functional enough today to walk the Beast and go on a great hour long bike ride.
Hope everyone else has made time to get out and be active.

It's here! TOPFIT TrailFit. http://www.topfitonline.com/trailfit1.htm or visit my website at http://www.topfitonline.com/ .
Fitness Training and Education on the Great Trails of Southern Oregon.

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Jacksonville Trails and Upper Table Rock

Went on a great run on the Jacksonville trails this afternoon for over an hour and a half and in the evening Clista and I hiked Upper Table Rock for about an hour and a half. Not sure how functional my legs will be tomorrow....LOL.

It's here! TOPFIT TrailFit. http://www.topfitonline.com/trailfit1.htm or visit my website at http://www.topfitonline.com/ .
Fitness Training and Education on the Great Trails of Southern Oregon.

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Tabatas

After taking yesterday off from exercise to see how the sedentary set lives, I eased back into exercise today starting with walking the Beast twice and later doing Tabata pullups, pushups, crunches and squats.

It's here! TOPFIT TrailFit. http://www.topfitonline.com/trailfit1.htm or visit my website at http://www.topfitonline.com/ .
Fitness Training and Education on the Great Trails of Southern Oregon.

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Another Table Rock 10k

I guess my day of active recovery yesterday was just the right amount of rest. In addition to walking the Beast 4 times this morning, I also ran up Lower Table Rock, across the plateau and back twice, and then back down for a total of 10k......and I took 4 secs off my previous record time running up and 14 secs off my time running down.
And, as soon as my legs recovered a bit, I did a quick workout of front squats, SLDLs and calf raises.
Later, I walked Elmo twice and took a brisk 1+ mile walk around my neighborhood.

WHEW!!

It's here! TOPFIT TrailFit. http://www.topfitonline.com/trailfit1.htm or visit my website at http://www.topfitonline.com/ .
Fitness Training and Education on the Great Trails of Southern Oregon.

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Active Recovery?

In order to take a little break from the volume and intensity of activity during this past couple of weeks, I backed off today and only did an hour long bike ride and an upper body workout of BB bench presses, ring pushups, weighted pullups and bodyweight chinups......just a little active recovery day.

It's here! TOPFIT TrailFit. http://www.topfitonline.com/trailfit1.htm or visit my website at http://www.topfitonline.com/ .
Fitness Training and Education on the Great Trails of Southern Oregon.

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Grizzly Peak

Clista and I went on a great trail run/hike on Grizzly Peak this afternoon. Lots of beautiful wildflowers and fantastic views as well as great company and a little exercise.

It's here! TOPFIT TrailFit. http://www.topfitonline.com/trailfit1.htm or visit my website at http://www.topfitonline.com/ .
Fitness Training and Education on the Great Trails of Southern Oregon.

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Jacksonville Trails and the Relay for Life

Today, Clista, Leah and I did another TrailFit hike on the Jacksonville trails. We spent about 2hrs 15mins exploring the maze of trails and got a pretty good workout.
Afterward, Clista and I went to the Medford Relay For Life and ran some laps with Todd who was running barefoot for 24 hrs. In addition to raising money and awareness for the cure for cancer, he's setting a new 24 hr barefoot running record of over 100 miles......and people call me crazy....LOL.

It's here! TOPFIT TrailFit. http://www.topfitonline.com/trailfit1.htm or visit my website at http://www.topfitonline.com/ .
Fitness Training and Education on the Great Trails of Southern Oregon.

Lithia Park Hike and Run

It was a busy day, but I made time in the evening to hike and run the trails around Lithia Park with Clista in the evening.

It's here! TOPFIT TrailFit. http://www.topfitonline.com/trailfit1.htm or visit my website at http://www.topfitonline.com/ .
Fitness Training and Education on the Great Trails of Southern Oregon.

Rainy Day 10k on LTR

After taking yesterday off from exercise, I got back into the swing of things today. I started by walking the Beast 3 times and then did a little rainy day 10k run. I ran up Lower Table Rock, across the plateau and back twice, and back down......and I got SOAKED.

It's here! TOPFIT TrailFit. http://www.topfitonline.com/trailfit1.htm or visit my website at http://www.topfitonline.com/ .
Fitness Training and Education on the Great Trails of Southern Oregon.

Not Quite a Light Day

After the high level of activity this past week or more, I thought I'd take it easy today....but, that's not quite how it worked out. I started the day by walking the Beast four times, followed that with 20 mins on the heavy bag, did a quick workout of DB shoulder presses, DB curls and DB tricep extensions (my client was running late so I figured I'd take advantage of the time and her weights), walked Elmo twice and went on a 1+ mile walk around my neighborhood.

It's here! TOPFIT TrailFit. http://www.topfitonline.com/trailfit1.htm or visit my website at http://www.topfitonline.com/ .
Fitness Training and Education on the Great Trails of Southern Oregon.