4:26 PM
10 miles
Q = 7, E = 5
Easy run. Almost didn't run because of the cold...but every time I say that I am not going to run because of the cold, I run anyway. Good thing, too, because today's run was pretty good. No lingering pain from Monday's long run, at least not too much. The quads sort of were a little sore, most notably the left one. Was happy to see that I finished in 1:20:50 (8:05 pace), even though I took a couple of short walking breaks and a quick pitstop. Hot tea really goes through you fast!
*****
Some PT:
Pullup Failure Pyramid: 1,2,3,4,5,6,7,8, fail 9 with 7 (30 seconds between sets). Rest one minute, max set of 7. 59 total pullups.
x 3 pushup = 177 total
x 5 abs = 295 total
5, 10, 15, 20, 25 dips (30 second rest between sets) = 75 total
30 neck each
30 arm haulers
Wednesday, March 11, 2009
Tuesday, March 10, 2009
Day off from Running, Good PT
Took the day off from running. Watched about 2 hours of The Office. Watched a documentary about the Navy SEALS in the evening. Practiced for 3 hours.
Did some PT:
5 max pullup sets, 90 seconds rest between each set: 20, 10, 7, 8, 6 = 51 total
9 x 30 abs = 270 total
9 x 25 push = 225 total
3 x 20 dips = 60 total
A good day. Ready and EXCITED to run tomorrow!
Did some PT:
5 max pullup sets, 90 seconds rest between each set: 20, 10, 7, 8, 6 = 51 total
9 x 30 abs = 270 total
9 x 25 push = 225 total
3 x 20 dips = 60 total
A good day. Ready and EXCITED to run tomorrow!
Monday, March 9, 2009
Graph, Long Run, etc.
I started using the online log RunningAhead.com and found out that you can set up all kinds of graphs and what not to view your progress. Upon making a graph of my past 3 months of training, I was glad to see how much progress I have made since the string of injuries of last fall and early winter, shown in the graph above.
This is why you should join RunningAhead. Cool graphs are fun and help you see how your training is going. Ndorfnz.com never had that.
Monday - 25 miles
7:00 AM
25 miles
Q = 8, E = 6
Nice long run! Was supposed to do this run yesterday, but didn't. It must have been the time change.
8 miles - 1:08:14 (8:32 pace)
Break - 9:03
12 miles - 1:44:12 (8:41 pace)
Break - 9:15
5 miles - 46:49 (9:22 pace)
Total - 3:57:35 = 9:31 pace
Ran the 12 miles in the Rucky Chuckies. They are too hardcore for gravel roads, so I had to run at the side of the road where the gravel is deep and where there were rocks and things, just so I could have a smooth ride.
191 miles of Fireroad B
12 miles on Rucky Chucky A
*****
Sunday - 0 miles
Was going to get up at 6 and run, but didn't. It must have been the daylight savings time that did me in. Only got up at 10:35 am. Lazy day. Did not run.
Finished out the week with 65 miles. Had I ran long, would have been at 90, but it is all good. I was going to take Monday and Tuesday off, but now, since Sunday was off, I will run long on Monday, take Tuesday off, and continue with training. Mileage for the week is affected, but miles gotten in overall is the same.
*****
Saturday - 5 miles
7:35 AM
5 miles
Q = 2, E = 7
Supposed to be a nice easy 6, but started to feel like crap after the 1st mile. Felt like how I felt that one time during the last miles of a 20 mile run. Was very hungry the whole time...maybe I just needed to eat more before the run.
Long run tomorrow...I know that it will go well. I have been getting enough rest, and eating plenty. Yesterday, I ate a lot of food, plus 2 plates of nachos when I got off work at 11 pm. My metabolism must be running on high, what with all the running. What I am going to do is feed the metabolic fire...feed it a lot!
*****
PT sets
Pushups and all kinds of abs
9 x 20 push = 180
9 x 30 abs = 270
Friday, March 6, 2009
A Great Run, A Not-So-Great Run
Friday: 14 miles
9:00 AM
12 miles
Great run today! Felt tired all yesterday, but I awoke fresh and ready to go. Planned on going 12 at an easy pace with some walking breaks, but just got into a fast trot and kept it up. On the way back, I threw in some faster running: 1/4 mile, 1/2 mile, 1 mile, 1/2 mile, 1/4 mile. Finished in 1:28:38 (7:24 pace...I think that's what my brother ran in 3rd grade). A great run! The fitness is coming back! Long pants and long sleeve shirt were almost too hot...but maybe the pants kept my legs warm, and therefore kept them loose.
Late PM
2 miles
Easy runs during work. Two half milers and one mile. Was not as fun as usual.
Did some PT:
Pullup Failure Pyramid (30 seconds between sets): 1-9, failed on 10th set with 6. A good effort! 51 total pullups.
Dips Pyramid: Twice the amount of pullup pyramid = 102 dips.
*****
Thursday: 10 miles
10:35 AM
10 miles
Nice easy run. Took walking breaks every 2.5 miles. Didn't care about time. When I got back it had been 1:25:37. I would have been satisfied with 1:30. Even 1:40. Just wanted to get the miles in. Might run 10 more later today.
*****
Ended up not going 10 more. Felt tired and in a foul mood in the afternoon. Drank a whole Arby's shake, though, so that made me feel a little better! :)
293 miles on Fireroad B
178 miles on Fireroad B
9:00 AM
12 miles
Great run today! Felt tired all yesterday, but I awoke fresh and ready to go. Planned on going 12 at an easy pace with some walking breaks, but just got into a fast trot and kept it up. On the way back, I threw in some faster running: 1/4 mile, 1/2 mile, 1 mile, 1/2 mile, 1/4 mile. Finished in 1:28:38 (7:24 pace...I think that's what my brother ran in 3rd grade). A great run! The fitness is coming back! Long pants and long sleeve shirt were almost too hot...but maybe the pants kept my legs warm, and therefore kept them loose.
Late PM
2 miles
Easy runs during work. Two half milers and one mile. Was not as fun as usual.
Did some PT:
Pullup Failure Pyramid (30 seconds between sets): 1-9, failed on 10th set with 6. A good effort! 51 total pullups.
Dips Pyramid: Twice the amount of pullup pyramid = 102 dips.
*****
Thursday: 10 miles
10:35 AM
10 miles
Nice easy run. Took walking breaks every 2.5 miles. Didn't care about time. When I got back it had been 1:25:37. I would have been satisfied with 1:30. Even 1:40. Just wanted to get the miles in. Might run 10 more later today.
*****
Ended up not going 10 more. Felt tired and in a foul mood in the afternoon. Drank a whole Arby's shake, though, so that made me feel a little better! :)
293 miles on Fireroad B
178 miles on Fireroad B
Wednesday, March 4, 2009
Renaming of Blog, Good Runs
I have decided to rename the blog. It was Ultra Run, but now it is just ultra. As soon as I can, I am going to add cycling and swimming to my schedule. As soon as I can, I want to do some triathlons. As soon as I can, I want to do an Iron Man, The Canadian Death Race, Western States, stuff like that. Ultra.
*****
291 miles on Fireroad A
156 miles on Fireroad B
*****
Wednesday - 12 miles
4:02 PM
12 miles
6 miles out and back. Strong wind from the north. Didn't wear a watch; just ran. Trotted along and felt strong the whole time. A few short walking breaks. Finished in 1:32:37 (7:44 pace). Surprised that my pace was faster than 8 min a mile...a good day!
Saw a whole bunch of geese 2 miles from home. They were circling and looked like a patch of hornets. A flock of hornets? What do you call a group of those things?
Did some PT in the evening. Pullups on the stairs are making my knuckles sore, so I cut the 10 set workout to 3. 18 pullups, 90 pushup, 90 situp.
*****
Tuesday - 15 miles
8:02 AM
10 miles
Easy run. Ate some cereal beforehand so that I wouldn't feel drained during the run. Felt tired the last 2 miles anyway, though. Temperature was 28 with a 17 degree windchill. Thought a lot about different stuff during the run. Feel like things are getting worked out in my mind.
*****
1:40 PM
3 miles
Warm up 0.5 mile, 2 miles alternating 1 minute fast, 1 minute slow, cool down 0.5 miles.
20:54 total time.
7:10
6:33
7:10
*****
Late PM
2 miles
0.5 mile runs at 15 minute breaks, 1 mile at 30 minute break. First one did not feel that great. Last one felt awesome! Felt like a horse pulling a cart.
*****
291 miles on Fireroad A
156 miles on Fireroad B
*****
Wednesday - 12 miles
4:02 PM
12 miles
6 miles out and back. Strong wind from the north. Didn't wear a watch; just ran. Trotted along and felt strong the whole time. A few short walking breaks. Finished in 1:32:37 (7:44 pace). Surprised that my pace was faster than 8 min a mile...a good day!
Saw a whole bunch of geese 2 miles from home. They were circling and looked like a patch of hornets. A flock of hornets? What do you call a group of those things?
Did some PT in the evening. Pullups on the stairs are making my knuckles sore, so I cut the 10 set workout to 3. 18 pullups, 90 pushup, 90 situp.
*****
Tuesday - 15 miles
8:02 AM
10 miles
Easy run. Ate some cereal beforehand so that I wouldn't feel drained during the run. Felt tired the last 2 miles anyway, though. Temperature was 28 with a 17 degree windchill. Thought a lot about different stuff during the run. Feel like things are getting worked out in my mind.
*****
1:40 PM
3 miles
Warm up 0.5 mile, 2 miles alternating 1 minute fast, 1 minute slow, cool down 0.5 miles.
20:54 total time.
7:10
6:33
7:10
*****
Late PM
2 miles
0.5 mile runs at 15 minute breaks, 1 mile at 30 minute break. First one did not feel that great. Last one felt awesome! Felt like a horse pulling a cart.
Monday, March 2, 2009
Productive Day
11:30 AM
5 miles
Easy run. Was interested how my legs would feel after yesterday's long run. Windchill 9. Wind from SE. Ran east for 2.5 miles, then back. My arms got sort of hot on the way back. Legs felt good. Nice.
*****
4:00 PM
PT
10 sets of:
5 pullups
15 pushups
30 abs
15 pushups
Threw in lower body PT: 2 x 15 of heel raises, squats, dirty dogs, lunges.
Threw in crunches at every mile during 3 mile afternoon run. 4 x 25, 30, 35 = 360. Finished off with 3 or 4 x 15 dips (can't remember exact number), 20 fire haulers, 30 neck.
*****
4:40
3 miles
3 miles inside. At the end of each mile, threw in all 4 kinds of crunches.
*****
Practiced clarinet for 3.5 hours. Was going for 4, but it got sort of late so I had to quit.
*****
Totals:
8 miles
660 abs
300 pushup
45+ dips
50 pullups
30 neck
30 lower body PT
5 miles
Easy run. Was interested how my legs would feel after yesterday's long run. Windchill 9. Wind from SE. Ran east for 2.5 miles, then back. My arms got sort of hot on the way back. Legs felt good. Nice.
*****
4:00 PM
PT
10 sets of:
5 pullups
15 pushups
30 abs
15 pushups
Threw in lower body PT: 2 x 15 of heel raises, squats, dirty dogs, lunges.
Threw in crunches at every mile during 3 mile afternoon run. 4 x 25, 30, 35 = 360. Finished off with 3 or 4 x 15 dips (can't remember exact number), 20 fire haulers, 30 neck.
*****
4:40
3 miles
3 miles inside. At the end of each mile, threw in all 4 kinds of crunches.
*****
Practiced clarinet for 3.5 hours. Was going for 4, but it got sort of late so I had to quit.
*****
Totals:
8 miles
660 abs
300 pushup
45+ dips
50 pullups
30 neck
30 lower body PT
88, "The Chatterers"
Got in some good miles last week. 88, in fact. Was shooting for 92...but I am not feeling too bad about it. I think 88 is the highest I have ever ran in a week, so it is all good. Plus, 88 and 92 are pretty much the same.
Shoe facts:
288 miles on Fireroad A
124 miles on Fireroad B
Ordered a pair of North Face Rucky Chucky's! This is the shoe I wanted to get when I was at the North Face store in KC, but I didn't have $110 to spend. Fortunately, I found them at backcountryoutlet.com for $55 and got free shipping! Hoorary hoorary!
•••••
Sunday:
20 miles
Got in a good long run. The weather was nicer than yesterday. The windchill was up to 6. Was only going to go 14 on account of the cold, but decided to nut up and just get the miles in. It wasn't so bad, even though by mile 12 ice had formed on the throat area of the balaclava. Managed 16 outside, then headed in for the last 4 on the treadmill. Good splits, I thought. Swell, actually.
1st 5 - 41:00 (8:12 pace)
2nd 5 - 39:42 (7:57 pace)
3rd 5 - 38:37 (7:44 pace)
4th 5 - 45:11 (9:02 pace, included 5 minutes of eating chips and changing into shorts for the treadmill.
Total time was 2:44:31, which is about 8:13 pace. Good news to hear. Good news.
Right hip sort of sore. Didn't have time to stretch or put ice on it before I went to work. It will heal overnight, I am sure.
•••••
Saturday
14 miles
Windchill was sub zero the whole time! The first 6 miles were sort of miserable...cold conditions were not fun. Second 6 were okay, but then I got too hot and was sweating profusely. By mile 12, my balaclava was frozen, so I decided to go back home and fInish the run with 2 miles on the treadmill. My parent's treadmill is really nice! Very bouncy...so much better than the ones at the hotel in Chicago!
Did some PT.
6 x 25 ab = 150
6 x 25 pushup = 150
7 x 7 pullup = 49
3 x 15 dip = 45
•••••
Friday
It was frickin' cold outside. I was in Kearney visiting Lisa and did not bring heavy enough pants, so I took the day off. I was going to get a day pass to Anytime Fitness for $5 and run in the evening, but the Chinese food at lunch + too many appetizers and peanuts at Whiskey Creek for supper = stomach ache. I layed on the couch and watched some of Titanic. It was on TV.
•••••
Thursday
AM
10 miles
Fun run in the country. The dog came up to me again. I think it is some kind of pitbull. Took a couple 30 second walking breaks. Finished somewhere around 1:25.
The legs didn't feel like they have been running high mileage, so that is good. One thing, though, is that my right hamstring is sort of tight. I will have to stretch it out a lot today.
PM
8 miles
Found a place west of Kearney that had a lot of hills, so I spent 70 minutes running around on them. I reckon I covered 8 miles, which would make the average pace 8:45...slower than usual, but these hills were crazy! Plus there was this bitter wind blowing from the north. Since my hands got cold (through the gloves), I would reckon that the windchill was around 20. Saw a lot of dogs. Mostly labs, I think. Heard some kind of bird scolding me, then it turned out to be a prairie dog! When I got close to the one chattering at me, it would duck back into it's hole and another prairie dog in a burrow 20 yards away would assume the position of "the chatterer." A good quality run...effort was a little higher than usual, and I had to even slow to a walk when going up some of the hills. The legs felt great, though! It didn't even feel like I had run 10 this morning! That is a good sign. Plan to get in 2 more miles tonight, plus some PT.
18 miles today
Shoe facts:
288 miles on Fireroad A
124 miles on Fireroad B
Ordered a pair of North Face Rucky Chucky's! This is the shoe I wanted to get when I was at the North Face store in KC, but I didn't have $110 to spend. Fortunately, I found them at backcountryoutlet.com for $55 and got free shipping! Hoorary hoorary!
•••••
Sunday:
20 miles
Got in a good long run. The weather was nicer than yesterday. The windchill was up to 6. Was only going to go 14 on account of the cold, but decided to nut up and just get the miles in. It wasn't so bad, even though by mile 12 ice had formed on the throat area of the balaclava. Managed 16 outside, then headed in for the last 4 on the treadmill. Good splits, I thought. Swell, actually.
1st 5 - 41:00 (8:12 pace)
2nd 5 - 39:42 (7:57 pace)
3rd 5 - 38:37 (7:44 pace)
4th 5 - 45:11 (9:02 pace, included 5 minutes of eating chips and changing into shorts for the treadmill.
Total time was 2:44:31, which is about 8:13 pace. Good news to hear. Good news.
Right hip sort of sore. Didn't have time to stretch or put ice on it before I went to work. It will heal overnight, I am sure.
•••••
Saturday
14 miles
Windchill was sub zero the whole time! The first 6 miles were sort of miserable...cold conditions were not fun. Second 6 were okay, but then I got too hot and was sweating profusely. By mile 12, my balaclava was frozen, so I decided to go back home and fInish the run with 2 miles on the treadmill. My parent's treadmill is really nice! Very bouncy...so much better than the ones at the hotel in Chicago!
Did some PT.
6 x 25 ab = 150
6 x 25 pushup = 150
7 x 7 pullup = 49
3 x 15 dip = 45
•••••
Friday
It was frickin' cold outside. I was in Kearney visiting Lisa and did not bring heavy enough pants, so I took the day off. I was going to get a day pass to Anytime Fitness for $5 and run in the evening, but the Chinese food at lunch + too many appetizers and peanuts at Whiskey Creek for supper = stomach ache. I layed on the couch and watched some of Titanic. It was on TV.
•••••
Thursday
AM
10 miles
Fun run in the country. The dog came up to me again. I think it is some kind of pitbull. Took a couple 30 second walking breaks. Finished somewhere around 1:25.
The legs didn't feel like they have been running high mileage, so that is good. One thing, though, is that my right hamstring is sort of tight. I will have to stretch it out a lot today.
PM
8 miles
Found a place west of Kearney that had a lot of hills, so I spent 70 minutes running around on them. I reckon I covered 8 miles, which would make the average pace 8:45...slower than usual, but these hills were crazy! Plus there was this bitter wind blowing from the north. Since my hands got cold (through the gloves), I would reckon that the windchill was around 20. Saw a lot of dogs. Mostly labs, I think. Heard some kind of bird scolding me, then it turned out to be a prairie dog! When I got close to the one chattering at me, it would duck back into it's hole and another prairie dog in a burrow 20 yards away would assume the position of "the chatterer." A good quality run...effort was a little higher than usual, and I had to even slow to a walk when going up some of the hills. The legs felt great, though! It didn't even feel like I had run 10 this morning! That is a good sign. Plan to get in 2 more miles tonight, plus some PT.
18 miles today
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