Left knee was still a bit sore, so I decided to take some time off...ran 2 on Wednesday, 4 on Thursday, and then rested the rest of the week.
Did 20 supersets on Monday (600 total abs, about 450 pushups, then some dips and pullups). On Thursday, did pyramid up to 10 and back down, only 60% of pullups. 100 dips, 100 flutter kicks, leg levers, 40 neck exercises. On Saturday, did pyramid again, but finished everything! 100 total pullups, 200 pushups, 300 abs. 100 leg levers, 100 flutter kicks, 40 neck exercises, 60 dips.
Sunday, August 12, 2007
Friday, August 3, 2007
Week 31
Saturday, August 4
43 miles! Longest run ever! Felt pretty good the entire time, other than the fact that my left knee began to hurt the last 12 miles...didn't hit the wall at all, felt like going 50, but decided not to because of the left knee. Took cold soak, iced the knee a lot. Started run at 5 am, finished around 11:40...six hours of sleep the night before, did not need to take nap at all on Saturday; felt great!
Friday, August 3
Day off...preparing for tomorrow's long run of 30-40 miles. Ate a lot of food. It was good.
Thursday, August 2
12 miles easy to Oak Lake...felt awesome! Swam 1000 m easy in the afternoon. Felt incredibly good on the run...my body is well recovered from last Saturday's 28 miler.
Wednesday, August 1
Got up early and ran 7 before work, ran 5 at 4 pm, and then did swim PT...completed all pushups in this workout! Hooray! Total swim 1000 m.
Tuesday, July 31
PFT...swam sidestroke for maybe about 300 m...76 pushups, 92 situps, 10 "pullups"...need to not kick so much...did not do timed run, easy mile...total miles for today = 8.
Monday, July 30
12 on Murdoch...felt pretty good...shorts were ripped and flapping around like a loincloth...legs started to feel sort of sluggish at around mile 9.
43 miles! Longest run ever! Felt pretty good the entire time, other than the fact that my left knee began to hurt the last 12 miles...didn't hit the wall at all, felt like going 50, but decided not to because of the left knee. Took cold soak, iced the knee a lot. Started run at 5 am, finished around 11:40...six hours of sleep the night before, did not need to take nap at all on Saturday; felt great!
Friday, August 3
Day off...preparing for tomorrow's long run of 30-40 miles. Ate a lot of food. It was good.
Thursday, August 2
12 miles easy to Oak Lake...felt awesome! Swam 1000 m easy in the afternoon. Felt incredibly good on the run...my body is well recovered from last Saturday's 28 miler.
Wednesday, August 1
Got up early and ran 7 before work, ran 5 at 4 pm, and then did swim PT...completed all pushups in this workout! Hooray! Total swim 1000 m.
Tuesday, July 31
PFT...swam sidestroke for maybe about 300 m...76 pushups, 92 situps, 10 "pullups"...need to not kick so much...did not do timed run, easy mile...total miles for today = 8.
Monday, July 30
12 on Murdoch...felt pretty good...shorts were ripped and flapping around like a loincloth...legs started to feel sort of sluggish at around mile 9.
Monday, July 23, 2007
Week 30
Monday, July 23
Easy five miles...felt pretty good...legs a little sore, but oh well. It happens. 10 x 20 pushups/choice situps, pullups...
Easy five miles...felt pretty good...legs a little sore, but oh well. It happens. 10 x 20 pushups/choice situps, pullups...
Thursday, July 19, 2007
Week 29
39 miles...
Sunday, July 22
18 miles...was only going to go 14, but felt pretty good...79 to 87 degrees...gatorade is so good!
Saturday, July 21
Left lower leg really tight...feels good to walk around in shoes. Did not run, but did upper body PT...plus max pushups and situps afterwards (70, 84). Went to James Arthur Vineyards and had cheese and bread and lots of wine!
Friday, July 20
Five miles at 6:40...got up at 5:52...need to make that a regular thing. Legs felt loose. Felt good on the run...lower body PT, plus sprint workout. Left lower leg tight! Same with right hamstring...need to stretch a lot! Took a cold soak afterwards.
Thursday, July 19
Ran 12 total...9 miles at 4 pm, 84 degrees...swam hypoxic, 2 to 10, 10 to 2...made it all the way!!! Better than last week...went a bit slower...went to the track and ran a 7 minute mile, then 2x400 sprint with equal rest, then 4x200 with equal rest...was much harder than I thought.
Wednesday, July 18
Swam a bit. No run. Need to start it up again. Did PT...pullup, situp, pushup, dip, arm haulers, bodybuilder pushups. "Let's get serious!"
Tuesday, July 17
Swam a bit...did not run.
Monday, July 16
Three easy miles...legs feel good.
Sunday, July 22
18 miles...was only going to go 14, but felt pretty good...79 to 87 degrees...gatorade is so good!
Saturday, July 21
Left lower leg really tight...feels good to walk around in shoes. Did not run, but did upper body PT...plus max pushups and situps afterwards (70, 84). Went to James Arthur Vineyards and had cheese and bread and lots of wine!
Friday, July 20
Five miles at 6:40...got up at 5:52...need to make that a regular thing. Legs felt loose. Felt good on the run...lower body PT, plus sprint workout. Left lower leg tight! Same with right hamstring...need to stretch a lot! Took a cold soak afterwards.
Thursday, July 19
Ran 12 total...9 miles at 4 pm, 84 degrees...swam hypoxic, 2 to 10, 10 to 2...made it all the way!!! Better than last week...went a bit slower...went to the track and ran a 7 minute mile, then 2x400 sprint with equal rest, then 4x200 with equal rest...was much harder than I thought.
Wednesday, July 18
Swam a bit. No run. Need to start it up again. Did PT...pullup, situp, pushup, dip, arm haulers, bodybuilder pushups. "Let's get serious!"
Tuesday, July 17
Swam a bit...did not run.
Monday, July 16
Three easy miles...legs feel good.
Tuesday, July 10, 2007
Week 28
47 run, 33 bike, 2.5 swim
Need to start upping the biking mileage!
Sunday, July 15
Took the day off...ate BBQ stuff and smores and stuff like that.
Saturday, July 14
24 miles...felt FANTASTIC, like I had only ran 12...went to the Duncan's, then to Holmes Lake, then back the same way through the cemetery and out again for 6 more...took a 15 minute cold soak...will surely help the legs recover faster...plan to bike 75 miles from Lincoln to Aurora next Friday. We shall see how it goes this next week before making a final decision...
Friday, July 13
Ran 5...pretty easy pace...felt like pushing it...tomorrow's 25 miler should be fun! Plan to start running at 6 am.
Thursday, July 12
Slept 8 hours...AND took an hour nap at 1 pm...felt awesome!
Long swim today...probably 2000 m...last week, swam 40 laps in 44:08, 42 in 46:34...average lap 66.7 seconds...
Ended up swimming 2100 m in 47:54...40 laps 45:33...20 laps 22:20...average 68.4 seconds...
No run today...resting up for Saturday's 25 mile run.
Wednesday, July 11
Operating on 7.5 hours of sleep. It's good to get more than 6 for a change!
Hypoxic swim workout (2-10)...less than 15 seconds rest. Combat stroke.
Ran 5...tried to better the form, run smoother...felt alright.
Biked 15.1 on Holdrege to 148th (58:50, 15.3 AVS, 27.2 MXS)...hills suck! They don't look that big, but they are SO long!
Tuesday, July 10
Operating on four hours of sleep. Energy crash 3 pm.
Legs are sluggish and slow...maybe from only four hours of sleep? Planned to go 7, then decided on five, but went six...the legs loosened up in the last mile, so it is good I went more than five.
My brother is training to be a SEAL, so we did a PFT. My "scores": 500 m swim in about 10:05, 69 pushups in two minutes, 84 situps in two minutes, 8 pullups, around 8:40 mile and a half. All these were in succession, with a ten minute break after the swim, two minutes after the pushups and situps, ten minutes after the pullups. During the run, I felt sluggish, but went faster than I thought I would go (roughly 5:54 miles). Well, that is all for now...going to get a good night's sleep tonight!
Monday, July 9
Biked 18.1 miles out on Holdrege and right on 148th St (1:06:44, 16.3 AVS, 30.1 MXS)...ran 5 in roughly 37 minutes. Felt pretty good...consumed40 ounces Gatorade...probably drank a total of 13 glasses of water throughout the day.
10 supersets...crunches and side crunches.
Right quad a little sore afterwards...same with top of right foot...
Need to start upping the biking mileage!
Sunday, July 15
Took the day off...ate BBQ stuff and smores and stuff like that.
Saturday, July 14
24 miles...felt FANTASTIC, like I had only ran 12...went to the Duncan's, then to Holmes Lake, then back the same way through the cemetery and out again for 6 more...took a 15 minute cold soak...will surely help the legs recover faster...plan to bike 75 miles from Lincoln to Aurora next Friday. We shall see how it goes this next week before making a final decision...
Friday, July 13
Ran 5...pretty easy pace...felt like pushing it...tomorrow's 25 miler should be fun! Plan to start running at 6 am.
Thursday, July 12
Slept 8 hours...AND took an hour nap at 1 pm...felt awesome!
Long swim today...probably 2000 m...last week, swam 40 laps in 44:08, 42 in 46:34...average lap 66.7 seconds...
Ended up swimming 2100 m in 47:54...40 laps 45:33...20 laps 22:20...average 68.4 seconds...
No run today...resting up for Saturday's 25 mile run.
Wednesday, July 11
Operating on 7.5 hours of sleep. It's good to get more than 6 for a change!
Hypoxic swim workout (2-10)...less than 15 seconds rest. Combat stroke.
Ran 5...tried to better the form, run smoother...felt alright.
Biked 15.1 on Holdrege to 148th (58:50, 15.3 AVS, 27.2 MXS)...hills suck! They don't look that big, but they are SO long!
Tuesday, July 10
Operating on four hours of sleep. Energy crash 3 pm.
Legs are sluggish and slow...maybe from only four hours of sleep? Planned to go 7, then decided on five, but went six...the legs loosened up in the last mile, so it is good I went more than five.
My brother is training to be a SEAL, so we did a PFT. My "scores": 500 m swim in about 10:05, 69 pushups in two minutes, 84 situps in two minutes, 8 pullups, around 8:40 mile and a half. All these were in succession, with a ten minute break after the swim, two minutes after the pushups and situps, ten minutes after the pullups. During the run, I felt sluggish, but went faster than I thought I would go (roughly 5:54 miles). Well, that is all for now...going to get a good night's sleep tonight!
Monday, July 9
Biked 18.1 miles out on Holdrege and right on 148th St (1:06:44, 16.3 AVS, 30.1 MXS)...ran 5 in roughly 37 minutes. Felt pretty good...consumed40 ounces Gatorade...probably drank a total of 13 glasses of water throughout the day.
10 supersets...crunches and side crunches.
Right quad a little sore afterwards...same with top of right foot...
Saturday, July 7, 2007
Revision of Goals
Week 27
You may ask where the hell was I for almost ten weeks...
Well, I've been around, just keeping busy and all, but now I am going to try to blog everyday. For what reason, I do not know (because, seriously, I doubt many people read this).
Anyway, let me talk about my goals for a bit. Basically, I want to do a half-iron distance triathlon...I found one called the RedMan in Oklahoma. Half-iron distance is: 1.2 mile swim, 56 mile bike, 13 mile run. I can do the run easily (my long runs every two or three weeks are between 25 and 35 miles), and I have been swimming and biking about three times a week.
1.2 miles swimming is a little more than 1900 m, I think, so every Thursday I have been swimming long, first starting with 1500, then 2100, then 2350. I want to be able to do 4000 by September (2.5 miles), just so that I will have confidence, and I think that this goal is very reachable. Tuesdays are hypoxic workouts (my favorite) and Wednesdays casual swimming days (500 -1000 meters). Plus, my brother and I spend a lot of time diving...we do stuff like kneel on the bottom of the pool, and I'll take off my watch and put it on his wrist. Or, we take off our goggles and dive to the bottom and search for stuff we throw down there. Confidence building, again.
Biking is alright. The farthest I have gone so far is 14, but I plan to double that distance within the next week. I just put on new tires and an odometer/tachometer thing on my 1984 Centurion road bike. I still need to get a helmet, probably, because I will be riding on the highways soon.
The ultramarathon is not out of the question. I still plan to do one mid-October, probably just a 50 miler, though (just 50?).
Well, that is all for now. If you have read this far, you deserve a small gift. Thanks!
You may ask where the hell was I for almost ten weeks...
Well, I've been around, just keeping busy and all, but now I am going to try to blog everyday. For what reason, I do not know (because, seriously, I doubt many people read this).
Anyway, let me talk about my goals for a bit. Basically, I want to do a half-iron distance triathlon...I found one called the RedMan in Oklahoma. Half-iron distance is: 1.2 mile swim, 56 mile bike, 13 mile run. I can do the run easily (my long runs every two or three weeks are between 25 and 35 miles), and I have been swimming and biking about three times a week.
1.2 miles swimming is a little more than 1900 m, I think, so every Thursday I have been swimming long, first starting with 1500, then 2100, then 2350. I want to be able to do 4000 by September (2.5 miles), just so that I will have confidence, and I think that this goal is very reachable. Tuesdays are hypoxic workouts (my favorite) and Wednesdays casual swimming days (500 -1000 meters). Plus, my brother and I spend a lot of time diving...we do stuff like kneel on the bottom of the pool, and I'll take off my watch and put it on his wrist. Or, we take off our goggles and dive to the bottom and search for stuff we throw down there. Confidence building, again.
Biking is alright. The farthest I have gone so far is 14, but I plan to double that distance within the next week. I just put on new tires and an odometer/tachometer thing on my 1984 Centurion road bike. I still need to get a helmet, probably, because I will be riding on the highways soon.
The ultramarathon is not out of the question. I still plan to do one mid-October, probably just a 50 miler, though (just 50?).
Well, that is all for now. If you have read this far, you deserve a small gift. Thanks!
Monday, April 30, 2007
Week 18: April 30-May 5
Friday, May 4
7 on Leighton...did not feel like running, but did it anyway...stepped in a hole at around mile 1...iced afterwards...planning to run 30 on Sunday...
Thursday, May 3
7 on Leighton...felt good...picked it up in the last half mile, just for fun. Will delay my next race until August-October...will do something longer than 50...maybe even try a 100!
Wednesday, May 2
Did not run...was up to 3:30 doing homework, and felt like not doing anything. I read about the Desert Rats race, a six day 150 mile race...they make you carry 1000 calories and at least 60 oz of water at all times...since I like figuring out how much energy is used and needs to be replenished so as not to go into deficit, this race seemed sort of fun...until I realized it costs $850! Therefore, I will have to go with something cheaper.
Tuesday, May 1
7...was only going to go five, but felt good!
Monday, April 30
7...around 80 degrees...felt pretty good...ran with the shirt off for the first time this year...I felt free, like a small bird being released from a cage!
7 on Leighton...did not feel like running, but did it anyway...stepped in a hole at around mile 1...iced afterwards...planning to run 30 on Sunday...
Thursday, May 3
7 on Leighton...felt good...picked it up in the last half mile, just for fun. Will delay my next race until August-October...will do something longer than 50...maybe even try a 100!
Wednesday, May 2
Did not run...was up to 3:30 doing homework, and felt like not doing anything. I read about the Desert Rats race, a six day 150 mile race...they make you carry 1000 calories and at least 60 oz of water at all times...since I like figuring out how much energy is used and needs to be replenished so as not to go into deficit, this race seemed sort of fun...until I realized it costs $850! Therefore, I will have to go with something cheaper.
Tuesday, May 1
7...was only going to go five, but felt good!
Monday, April 30
7...around 80 degrees...felt pretty good...ran with the shirt off for the first time this year...I felt free, like a small bird being released from a cage!
Saturday, April 28, 2007
Week 17: April 23-29
Ran 2.5 Monday, 5 Wednesday, 7 Friday...was going to run Saturday but did not...long run Sunday?
No long run on Sunday...ran 7...it was like 80 degrees! I am not used to it, yet...sort of hard...had to back off a bit...
No long run on Sunday...ran 7...it was like 80 degrees! I am not used to it, yet...sort of hard...had to back off a bit...
Week 16 April 16-22
Did not run other days...weekly milage 26.2
April 16
Boston Marathon! Felt pretty good, was on pace for 2:58, but then my legs started to cramp up...just not the calves, or just the hamstrings, but everything at once! Finished, though, in 3:13:28...had to walk a lot in the last two miles, got passed by like 300 people, but oh well...it was a good experience!
5k 21.17
10k 20.16 41.33
15k 20.39 1:02.13
20k 21.22 1:23.35
25k 21.27 1:45.03
30k 22.30 2:07.34
35k 26.01 233.35
40k 27.35 3:01.11
42k 12.16 3:13.28
April 16
Boston Marathon! Felt pretty good, was on pace for 2:58, but then my legs started to cramp up...just not the calves, or just the hamstrings, but everything at once! Finished, though, in 3:13:28...had to walk a lot in the last two miles, got passed by like 300 people, but oh well...it was a good experience!
5k 21.17
10k 20.16 41.33
15k 20.39 1:02.13
20k 21.22 1:23.35
25k 21.27 1:45.03
30k 22.30 2:07.34
35k 26.01 233.35
40k 27.35 3:01.11
42k 12.16 3:13.28
Wednesday, April 11, 2007
Week 15: April 9-15
April 13
Five miles early morning 39 degrees...very nice! Great day to run! Feeling like running fast on Monday!
April 12
Four miles easy...felt pretty good...would have gone five, but didn't want to push it.
April 11
Did not run...was feeling weak and sort of sick? Need to get healthy for Boston!
April 10
Five at medium hard pace...felt good...cold outside! Had to wear shorts because pants are at home.
April 9
Did not run...again! Need to step it up!
Five miles early morning 39 degrees...very nice! Great day to run! Feeling like running fast on Monday!
April 12
Four miles easy...felt pretty good...would have gone five, but didn't want to push it.
April 11
Did not run...was feeling weak and sort of sick? Need to get healthy for Boston!
April 10
Five at medium hard pace...felt good...cold outside! Had to wear shorts because pants are at home.
April 9
Did not run...again! Need to step it up!
Monday, April 2, 2007
Week 14: April 2-8
21 miles total
Taper?
April 8
Did not run
April 7
Did not run
April 6
Five miles quicker pace
April 5
Did not run
April 4
Seven at medium pace...felt pretty good...did not want to run, but I am glad I did...I am glad that I am not a slacker...
April 3
Four miles sort of medium pace...felt like pushing it, but shins were sort of tight. It was like 42 degrees...my ears and hand got cold...isn't it supposed to be spring?
April 2
Easy five...legs feel good...joints to not hurt...front of shins are tight though...picked it up for about a half mile total b/t miles 1.5 and 3. Felt pretty good!
Taper?
April 8
Did not run
April 7
Did not run
April 6
Five miles quicker pace
April 5
Did not run
April 4
Seven at medium pace...felt pretty good...did not want to run, but I am glad I did...I am glad that I am not a slacker...
April 3
Four miles sort of medium pace...felt like pushing it, but shins were sort of tight. It was like 42 degrees...my ears and hand got cold...isn't it supposed to be spring?
April 2
Easy five...legs feel good...joints to not hurt...front of shins are tight though...picked it up for about a half mile total b/t miles 1.5 and 3. Felt pretty good!
Week 13: March 26-April 1
50 Miles total
April 1
Decided not to run.
March 31
Recovery day...legs don't hurt at all...ice bath was good!
March 30
35...felt awesome! 5 legs of 7...4th was hardest...did not cramp...felt pretty good...like I had only run about 20 or so. Took 15 mintue ice bath...made sure to eat enough...In 24 hours, consumed five Powerbars, a gallon of Gatorade, a tube of Pringles, bowl of gritz, piece of bread.
March 29
Easy 3 miles
March 28
7...felt pretty good.
March 27
5 easy.
March 26
Rest day.
April 1
Decided not to run.
March 31
Recovery day...legs don't hurt at all...ice bath was good!
March 30
35...felt awesome! 5 legs of 7...4th was hardest...did not cramp...felt pretty good...like I had only run about 20 or so. Took 15 mintue ice bath...made sure to eat enough...In 24 hours, consumed five Powerbars, a gallon of Gatorade, a tube of Pringles, bowl of gritz, piece of bread.
March 29
Easy 3 miles
March 28
7...felt pretty good.
March 27
5 easy.
March 26
Rest day.
Tuesday, March 20, 2007
Week 12: March 19-25
37 Total Miles
Sunday, March 25
9...was going to go 18, but needed to eat...did not feel fatigued, but just needed to refuel...easy day alright...going 40 again next Saturday.
Saturday, March 24
7...pushed about .5 to 1.5...3.5-5...felt pretty good...felt light on the feet...front of shins is pretty tight. Planning to go 18 tomorrow, but we'll see how I feel.
Friday, March 23
7...pushed the pace a little bit miles 3 to 5. Good stuff. Will I be able to maintain 7:15 in marathon without much exertion?
Thursday, March 22
Rest Day. Ate ice cream.
Wednesday, March 21
Easy 4 with Anton on bike. Right IT band tight for some reason...loosened up during run...felt good to run a little faster.
Tuesday, March 20
Easy 6 with Anton...52 degrees...legs feel fine...left calf a little tight at first, but it loosened up. Nothing else hurts. Felt like going longer (Anton was doing 20) but it would be better to just stop at 6. After going to bed late for two nights in a row, I am not tired. Strange.
Monday, March 19
Easy four miles...front of shins are really tight...but nothing else hurts. I'd say my recovery is going fine! Stayed up until 3:45 for no reason.
Sunday, March 25
9...was going to go 18, but needed to eat...did not feel fatigued, but just needed to refuel...easy day alright...going 40 again next Saturday.
Saturday, March 24
7...pushed about .5 to 1.5...3.5-5...felt pretty good...felt light on the feet...front of shins is pretty tight. Planning to go 18 tomorrow, but we'll see how I feel.
Friday, March 23
7...pushed the pace a little bit miles 3 to 5. Good stuff. Will I be able to maintain 7:15 in marathon without much exertion?
Thursday, March 22
Rest Day. Ate ice cream.
Wednesday, March 21
Easy 4 with Anton on bike. Right IT band tight for some reason...loosened up during run...felt good to run a little faster.
Tuesday, March 20
Easy 6 with Anton...52 degrees...legs feel fine...left calf a little tight at first, but it loosened up. Nothing else hurts. Felt like going longer (Anton was doing 20) but it would be better to just stop at 6. After going to bed late for two nights in a row, I am not tired. Strange.
Monday, March 19
Easy four miles...front of shins are really tight...but nothing else hurts. I'd say my recovery is going fine! Stayed up until 3:45 for no reason.
Saturday, March 17, 2007
Week 11: March 12-18
58 Total Miles
Sunday, March 18
Took another day off...just watched some movies, ate, and did nothing. Stayed up to 3 for no reason.
Saturday, March 17
Rest day (what else!) Muscles do not hurt. Knees a little stiff, hobbled around a bit, but by evening I was feeling alright. Will run 5 or 6 tomorrow sometime. I am confident that I can run Brew to Brew in two weeks, and then Boston two weeks after that.
Friday, March 16
40 miles! Crazy! Temp 23, end 35. Ran laps of 7 and 8 miles with 5 minute breaks to refuel...(around town/around country, Jennifer road, Jennifer road, around town/around town, Jennifer road, 1.5 out and back in country)...consumed roughly 1800 calories (found it hard to make the 2400 to break even)...three Powerbars, banana, spoon of peanut butter, bean and beef burrito (didn't know how it would set, but I kept it down...I have a strong stomach), and 70 ounces of fluid (8.5 cups), 64 ounces Powerade, 6 ounces water. Total time of 5 hours 47 minutes...left hamstring cramped up right after completion of mile 38 (but only because I began to think how my body felt...I went back into the "zone" or whatever you call it and finished with no more cramps). Right hip flexor is sort of sore...as are the place where the achilles and heel come together and right below the knees and the right foot on the side (shoes need to be loosened on long runs?) Did not take ice bath, because I didn't want to go through any more pain, and took a twenty minute soak in warm water instead. It felt sooooo good! Iced twice before going to bed.
Thursday, March 15
Rest day...preparing for tomorrow's 40 mile...
Wednesday, March 14
7 miles easy...have been drinking a lot of water...like 3 liters a day...felt light on my feet.
Tuesday, March 13
5 miles with Anton...to golf course, on the trail, through the park...met up with Zach, Quinn, and some other dude...nice run...like 81 degrees!
Monday, March 12
6 miles easy. Felt good to run again! 3 out in country and back.
Sunday, March 18
Took another day off...just watched some movies, ate, and did nothing. Stayed up to 3 for no reason.
Saturday, March 17
Rest day (what else!) Muscles do not hurt. Knees a little stiff, hobbled around a bit, but by evening I was feeling alright. Will run 5 or 6 tomorrow sometime. I am confident that I can run Brew to Brew in two weeks, and then Boston two weeks after that.
Friday, March 16
40 miles! Crazy! Temp 23, end 35. Ran laps of 7 and 8 miles with 5 minute breaks to refuel...(around town/around country, Jennifer road, Jennifer road, around town/around town, Jennifer road, 1.5 out and back in country)...consumed roughly 1800 calories (found it hard to make the 2400 to break even)...three Powerbars, banana, spoon of peanut butter, bean and beef burrito (didn't know how it would set, but I kept it down...I have a strong stomach), and 70 ounces of fluid (8.5 cups), 64 ounces Powerade, 6 ounces water. Total time of 5 hours 47 minutes...left hamstring cramped up right after completion of mile 38 (but only because I began to think how my body felt...I went back into the "zone" or whatever you call it and finished with no more cramps). Right hip flexor is sort of sore...as are the place where the achilles and heel come together and right below the knees and the right foot on the side (shoes need to be loosened on long runs?) Did not take ice bath, because I didn't want to go through any more pain, and took a twenty minute soak in warm water instead. It felt sooooo good! Iced twice before going to bed.
Thursday, March 15
Rest day...preparing for tomorrow's 40 mile...
Wednesday, March 14
7 miles easy...have been drinking a lot of water...like 3 liters a day...felt light on my feet.
Tuesday, March 13
5 miles with Anton...to golf course, on the trail, through the park...met up with Zach, Quinn, and some other dude...nice run...like 81 degrees!
Monday, March 12
6 miles easy. Felt good to run again! 3 out in country and back.
Monday, March 5, 2007
Week 10: March 5-11
34 miles
...hmm...was this a recovery week? Did I not run because I am lazy? Or was it because I did not want to get sick?
Saurday, March 10
I was feeling a little weak today, like I was about to get sick, so I didn't run. I did, however, watch two movies, sat on the porch under the nice sun, andate a lot of food. What a good day!
Friday, March 9
11@ 16:00. 59, end 51. Ran on Leighton out on hills. Good little workout thing, but not too tiring. My legs started to feel a bit heavy, but probablybecause I ate three hours before the run. Damn dogs strated to chase me! I hate dogs. They are annoying. Slept for 9 hours or so.
Thursday, March 8
11@ 10:00. 31 (23), end 41. Pretty good run. Did not feel like running, again,but tacked on an extra mile. Good stuff. Planning 11 tomorrow. Had somekind of sidestitch in the last mile. First one in a long time.
Wednesday, March 7
7@ 16:30. 29 (23). Did not have pants here, so I had to run in shorts. I almost didn't run, but then decided to stop being such a pansy and gotout there on the roads. Felt pretty good..last half at pretty steady pace. Damn trail mix not digested or something...it was sloshing around somethingterrible. Slept in until 10. Good rest. I have been a little more tiredand hungry for the past few days. Am making sure to eat enough and restenough. Planning to go 10 tomorrow, 7 Friday, 20 Saturday, 20 Sunday (210 mile runs, morning/afternoon) for a total weekly mileage of 70.
Tuesday, March 6
5@ 16:30. 38. Felt sort of light..picked it up a bit at the end. No painin legs...calves cramped up a bit around mile 3.5, but could be because ofthe cod on my legs.
Monday, March 5
Restday. Slept in until 9. Legs felt incredibly awesome after yesterday's 30mile! Crazy! Will be able to run Boston two weeks after Brew to Brew!
...hmm...was this a recovery week? Did I not run because I am lazy? Or was it because I did not want to get sick?
Saurday, March 10
I was feeling a little weak today, like I was about to get sick, so I didn't run. I did, however, watch two movies, sat on the porch under the nice sun, andate a lot of food. What a good day!
Friday, March 9
11@ 16:00. 59, end 51. Ran on Leighton out on hills. Good little workout thing, but not too tiring. My legs started to feel a bit heavy, but probablybecause I ate three hours before the run. Damn dogs strated to chase me! I hate dogs. They are annoying. Slept for 9 hours or so.
Thursday, March 8
11@ 10:00. 31 (23), end 41. Pretty good run. Did not feel like running, again,but tacked on an extra mile. Good stuff. Planning 11 tomorrow. Had somekind of sidestitch in the last mile. First one in a long time.
Wednesday, March 7
7@ 16:30. 29 (23). Did not have pants here, so I had to run in shorts. I almost didn't run, but then decided to stop being such a pansy and gotout there on the roads. Felt pretty good..last half at pretty steady pace. Damn trail mix not digested or something...it was sloshing around somethingterrible. Slept in until 10. Good rest. I have been a little more tiredand hungry for the past few days. Am making sure to eat enough and restenough. Planning to go 10 tomorrow, 7 Friday, 20 Saturday, 20 Sunday (210 mile runs, morning/afternoon) for a total weekly mileage of 70.
Tuesday, March 6
5@ 16:30. 38. Felt sort of light..picked it up a bit at the end. No painin legs...calves cramped up a bit around mile 3.5, but could be because ofthe cod on my legs.
Monday, March 5
Restday. Slept in until 9. Legs felt incredibly awesome after yesterday's 30mile! Crazy! Will be able to run Boston two weeks after Brew to Brew!
Monday, February 26, 2007
Week 9: February 26-March 4
65 Total Miles
Sunday, March 4
30 @ 6:10 23 (16) 15 W/ 36 (23) 12 NW. Pretty good run...got plenty of fuel (2.5 powerbars, 20 ounces fluid) did not hit the wall at all. Much better than the last 30 mile training run. Time=4:07:54. Only got to sleep at 1:00. Got up at 5:30. Run at 6:10.
Saturday, March 3
6 @ 16:40 30 (16) 23/30 N. Was not going to run, but then decided to stop such a pansy and got out there. Good thing, too, because it was a good run. Delayed the 30 miler until tomorrow. Will have to leave at 6:30 in the morning. Oh well...it will be fun once I get out there. High of 48 forecasted, but I do not think it will get up there. Regardless, the run is going down!
Friday, March 2
Rest day. Sat around and did nothing. Good times.
Thursday, March 1
11 @ 11:30 29 (16) 23/30 NW. Sort of blizzardy out there...2.5 to 3 miles of running through 6-8 inch snow. Felt alright...was going to go 12, but legs were beginning to feel it...didn't want a hard workout today. Need to rest and recuperate for Saturday's 30 mile. 0:15-7:45 = 7.5. No nap today : (
Wednesday, Feb 28
9 @ 16:00 38. Felt pretty good. Right Achilles sort of tight in the first few miles. Got some hills in. Don't want to get killed by the hills my next trail ultra. 11:30-7:00 (7.5), 13:55-14:40 (.75) = 8.25.
Tuesday, Feb 27
Easy 6 @ 9:40 29 (29). Felt alright. Woke up at 3:00 for no reason. Had headache. Felt sort of blah. Headache all day...neck/shoulders are tight. 23:30-3:00, 3:30-6:30 (6.5), 15:00-16:45 (1.75) = 8.25
Monday, Feb 26
Easy 3 recovery @ 11:40 31 (23) 10N. After the cold soak, my legs do not hurt at all. At all! Had to hold back, so I would keep it a recovery run, not a short tempo. Looking forward to this week...projected mileage this week: 65. 30 mile run Saturday...forecasted to be 35/21. 1:00-7:00 (6.0), 13:30-15:00 (1.5) = 7.5
Sunday, March 4
30 @ 6:10 23 (16) 15 W/ 36 (23) 12 NW. Pretty good run...got plenty of fuel (2.5 powerbars, 20 ounces fluid) did not hit the wall at all. Much better than the last 30 mile training run. Time=4:07:54. Only got to sleep at 1:00. Got up at 5:30. Run at 6:10.
Saturday, March 3
6 @ 16:40 30 (16) 23/30 N. Was not going to run, but then decided to stop such a pansy and got out there. Good thing, too, because it was a good run. Delayed the 30 miler until tomorrow. Will have to leave at 6:30 in the morning. Oh well...it will be fun once I get out there. High of 48 forecasted, but I do not think it will get up there. Regardless, the run is going down!
Friday, March 2
Rest day. Sat around and did nothing. Good times.
Thursday, March 1
11 @ 11:30 29 (16) 23/30 NW. Sort of blizzardy out there...2.5 to 3 miles of running through 6-8 inch snow. Felt alright...was going to go 12, but legs were beginning to feel it...didn't want a hard workout today. Need to rest and recuperate for Saturday's 30 mile. 0:15-7:45 = 7.5. No nap today : (
Wednesday, Feb 28
9 @ 16:00 38. Felt pretty good. Right Achilles sort of tight in the first few miles. Got some hills in. Don't want to get killed by the hills my next trail ultra. 11:30-7:00 (7.5), 13:55-14:40 (.75) = 8.25.
Tuesday, Feb 27
Easy 6 @ 9:40 29 (29). Felt alright. Woke up at 3:00 for no reason. Had headache. Felt sort of blah. Headache all day...neck/shoulders are tight. 23:30-3:00, 3:30-6:30 (6.5), 15:00-16:45 (1.75) = 8.25
Monday, Feb 26
Easy 3 recovery @ 11:40 31 (23) 10N. After the cold soak, my legs do not hurt at all. At all! Had to hold back, so I would keep it a recovery run, not a short tempo. Looking forward to this week...projected mileage this week: 65. 30 mile run Saturday...forecasted to be 35/21. 1:00-7:00 (6.0), 13:30-15:00 (1.5) = 7.5
Sunday, February 25, 2007
Some Pictures from Psycho WyCo 50k.
One of the hills that kicked my ass. That branch across the path there saved my life when I was sliding down the hill on my back, when my quad was cramping so bad that I could not straighten my leg.
Trees all over the place, sometimes blocking the way so that you had to jump over or crawl under them.
Damn hills at Psycho Wyco. An average of 500 feet of elevation change every mile! Ice! Rocks! Trecherous! (Almost 3 miles of elevation change the entire race...1.5 miles up, 1.5 miles down. My legs definatley felt it the next week!)
Temperatures in the mid teens! This is me bundled up in my windsuit from 7th grade. It is good luck. I had extremely good luck, for I did not die. It is always good not to die.
February 25, 2007: Plans up to Kettle Moraine.
22 mile easy with Anton. Kyotee 2's. First long run since 50K two weeks ago Saturday. Felt good. Consumed 2 Powerbars, 12 oz. water. Snow and ice on the ground.
Cold soak. Feel refreshed. Weekly mileage 59. Ready for increase in mileage the next few weeks.
Next few week long runs: 30, 20, 40, 30, 15. Then Brew to Brew 43.5 solo run (April 1). Then 12. Then Boston Marathon (April 16). Then 15. Then Free State 100k (drop out at mile 50). Then 10, 30, 45, 10. Then Kettle Moraine 100k (June 2). Hell yes.
Cold soak. Feel refreshed. Weekly mileage 59. Ready for increase in mileage the next few weeks.
Next few week long runs: 30, 20, 40, 30, 15. Then Brew to Brew 43.5 solo run (April 1). Then 12. Then Boston Marathon (April 16). Then 15. Then Free State 100k (drop out at mile 50). Then 10, 30, 45, 10. Then Kettle Moraine 100k (June 2). Hell yes.
The Running Log
A running log type thing.
2007 Milage, so far.
Week 8, February 19-25: 59 miles (22 mile easy, Sunday)
Week 7, February 12-18: 8 miles (recovery week, 3 Monday/5 Sunday)
Week 6, February 5-11: 55 miles (Feb. 10 Psycho WyCo 50k, 5:20)
Week 5, January 29-February 4: 57 miles (13, 15, 15 mile runs included)
Week 4, January 22-28: 59 miles (first 30 mile run ever!)
Week 3, January 15-21: 27 miles (sick for like three days)
Week 2, January 8-14: 40 miles (first big snow of winter!)
Week 1, January 1-7: 78 miles (26/18 back to back long runs)
2007 Milage, so far.
Week 8, February 19-25: 59 miles (22 mile easy, Sunday)
Week 7, February 12-18: 8 miles (recovery week, 3 Monday/5 Sunday)
Week 6, February 5-11: 55 miles (Feb. 10 Psycho WyCo 50k, 5:20)
Week 5, January 29-February 4: 57 miles (13, 15, 15 mile runs included)
Week 4, January 22-28: 59 miles (first 30 mile run ever!)
Week 3, January 15-21: 27 miles (sick for like three days)
Week 2, January 8-14: 40 miles (first big snow of winter!)
Week 1, January 1-7: 78 miles (26/18 back to back long runs)
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