I am going to add my strategies here so I can look back at things I have tried to keep track of the good and bad.

First off, I am going to start doing tempo runs again. This seemed to work very well back in the day. The only partner I have ever had for tempo runs has been Mike Turner. Doing this once or twice a week would be ideal.

I need to start running into work. I just lack the motivation.

My weekend runs need to be followed up by a mountain or road bike session. Nothing long. Just do it.

These 3 adjustments will be the key to pushing the next level.

I am currently looking for a race to in the early spring or late winter to test myself against other atheletes.

Lately I have reinforced a lot of ideas. 

 Jen and I recently completed a moutain, well almost, which had a 9 mile loop.  We had a lot of post holing.  We had a great pace and only ate 2 gel packs. 

well, I also had some chocolate covered raisinettes.  Very good.

 My average HR was 135 bpm over 6.5 hours of constant moving. 

 My point is that we must have trained our bodies to utilize fat for energy at higher heart rates.  The benifits are obvious. 

 Jen and I have very different workout routines.  Most of her training comes from running.  Something I can't do because of my knees. 

 My formula is 1 hour of lifting twice a week.  Martial arts 3 Xs per week for 2 hour sessions each.  Climbing 2 hours for 2-3 times a week.  We walk to and from our bus stop.  It is only a mile away but it adds up to 10 miles a week!  Everything counts! 

I am planning on doing 1 set of pushups or "dumbbell ice climbing" exercise each night.  It takes less than 3 minutes.

I'll be adding planning stages to this soon. 

 Jen and I are planning on 3 mountains in Utah over Thanksgiving break.  Jen's grandmother is having her 190th birthday.  Or something like that.

 I couldn't pass up the chance to run up a couple peaks. 

 1st on our tick list is Mt. Olympus.  It will be good to be home.  ;-)  We will do a 5.5 route with an old mountaineering friend.  Kate Schmidt and her husband now lives in Salt Lake. 

2nd will be the Phifferhorn.  It's also known as the "little matterhorn."  We may do a 5.7 route up that.

 The last mountain is a route that I want to do solo.  It's called the "Everest Ridge" because it was used by the Omimax group to train for the 96' Everest film. 

 I'll start posting route info, pics and strategy soon.