Snow. All workouts done indoors except for the 12.5 miler I just finished.
Days to Fools 50k: 24
2/22/10: AM RUN - 5.5 miles, 52:00 (2.5 WU, 1x200 @ 5:30 pace, 600, 500, 400 @ 6:00 pace, plyos, chest, bi\'s, abs). OPEN GYM: Full Court Basketball, 105 minutes
2/23/10: AM RUN - 5 miles, 46:00 (Recovery Run) LUNCH RUN - 4.63 miles, 46:00 (Recovery Run)
2/24/10: AM RUN - 4 miles, 38:18 Intervals - fast 200s, 300s, then build-up to 5% @ 8:00 pace, and back down
2/25/10: AM RUN - 6 miles, 49:03 Short Sprints - 4x(2x50meter sprints)
2/26/10: AM RUN - 3.25 miles, 30:00, 1 mile WU, increasing to 4% and 7:13 pace, 400 CD
2/27/10: REST
2/28/10: AM RUN - 12.5 miles, 1:52:00 - 90% on snow pack trails at Shaker Lakes. Fun.
Summary: All in all, a good week - but too much speed work, not enough endurance miles.
Totals for the week:
Run: 40.88 miles
Bike: 0 miles
Swim: -
Weight: 182.0 lbs (+2.0 lbs)
Totals for the month:
Run: 180.79 miles
Bike: 22.5 miles
Swim: 3,500 meters
Weight: 182.0 lbs (-6.0 lbs)
Saturday, February 27, 2010
Saturday, February 20, 2010
Ultra Run Training - Week In Review 2/15/10 - 2/21/10
What a week! Many challenges with sick kids, work, etc.
I just finished my weekly long run and I'm exhausted, but very satisfied. Here is my training week:
2/15/10: Run - 7.2 miles, 55:20 = 7:41 pace. Skips, grapevines, stairs, planks, pushups, curls.
2/16/10: AM Warm up Run - 1.5 miles, 13:42, AM weights - Upper Body, 35 minutes. Lunch Run: 5.5 miles, 44:45, 800 WU,(9x400s: 1:38, 1:37, 1:36, 1:35, 1:34, 1:33, 1:32, 1:31, and 1:30) (400RBI) 800 CD
2/17/10: Lunch Run - 6 miles, 52:55 - 800 WU, 2 miles build up to 3%, last 1.25 miles @ 7:13 pace, 400 CD. PM BIKE RIDE - 10 miles, 45 minutes
2/18/10: AM Run - 6 miles, 49:34. Lunch Run - 4.25 miles, 37:27, 800 WU, then 8:40 for 3 miles, then 8:00 pace for 800, then 7:13 pace for 800, 400 CD
2/19/10: Run - 6 miles, 50:58, 1 mile WU, 4x200 hills 6% @ 6:31 pace (400RBI), then 8:06 pace for remaining miles, with various grades of 1 or 2%.
2/20/10: Long Run - 19.87 miles, 180 minutes, 9:06 pace!! 10k split - 54:54, 13.5 miles split - 2:03:30, last 10.1k - 56:30. Felt great for most of the run. The last 2miles or so were challenging. Big improvement from last week's run which was much shorter and at a 10:16 pace (however the ice and snow slowed me down a bit).
2/21/10: Planned rest day.
Totals for the week:
Run: 56.32 miles
Bike: 10 miles
Swim: 0 oops.
Weight: 180.0 lbs (-2.8)
I just finished my weekly long run and I'm exhausted, but very satisfied. Here is my training week:
2/15/10: Run - 7.2 miles, 55:20 = 7:41 pace. Skips, grapevines, stairs, planks, pushups, curls.
2/16/10: AM Warm up Run - 1.5 miles, 13:42, AM weights - Upper Body, 35 minutes. Lunch Run: 5.5 miles, 44:45, 800 WU,(9x400s: 1:38, 1:37, 1:36, 1:35, 1:34, 1:33, 1:32, 1:31, and 1:30) (400RBI) 800 CD
2/17/10: Lunch Run - 6 miles, 52:55 - 800 WU, 2 miles build up to 3%, last 1.25 miles @ 7:13 pace, 400 CD. PM BIKE RIDE - 10 miles, 45 minutes
2/18/10: AM Run - 6 miles, 49:34. Lunch Run - 4.25 miles, 37:27, 800 WU, then 8:40 for 3 miles, then 8:00 pace for 800, then 7:13 pace for 800, 400 CD
2/19/10: Run - 6 miles, 50:58, 1 mile WU, 4x200 hills 6% @ 6:31 pace (400RBI), then 8:06 pace for remaining miles, with various grades of 1 or 2%.
2/20/10: Long Run - 19.87 miles, 180 minutes, 9:06 pace!! 10k split - 54:54, 13.5 miles split - 2:03:30, last 10.1k - 56:30. Felt great for most of the run. The last 2miles or so were challenging. Big improvement from last week's run which was much shorter and at a 10:16 pace (however the ice and snow slowed me down a bit).
2/21/10: Planned rest day.
Totals for the week:
Run: 56.32 miles
Bike: 10 miles
Swim: 0 oops.
Weight: 180.0 lbs (-2.8)
Wednesday, February 17, 2010
Fools 50k - Preparation Report
Fools 50k.
With five weeks and change to go, I'm starting to get excited for the Fools 50k on March 28, 2010. I believe I am doing everything I possibly can to prepare myself for a positive race day experience. This will be my first Ultra, so my goals are... well, for those of you who know me, I usually set goals that are on the fringe of possible. To most people they seem too high or downright foolish. However, since I know I tend to overreach, I set multiple secondary goals that I can downgrade to before or during the race. For example, I set a goal of sub 1:30 for the '09 Cleveland Half Marathon. Unfortunately, when I had a minor injury a few weeks before the race, I resorted to a secondary goal of 1:40. I met that goal with a 1:36:53.
Trust me, I've heard it a hundred times..."For your first Ultra, your goal should be just to finish." I understand the logic behind setting this goal, which is, barring a really unfortunate mishap (read injury - or I guess...getting lost) you will succeed. For some reason, I've never been satisfied with setting the bar low just to say I jumped over it. I certainly am not training for a "just finish" goal. So I feel comfortable in saying I will do much better than just finish.
My goals (subject to change) are the following:
1. Follow my race strategy - Start slow, consistent pace, be mindful of my HR, hydrate, eat, etc.
2. Stay mentally focused - Ignore the pain, stay alert.
3. Race Time - To keep you from laughing at me, I'll discuss whether or not I met this goal in my race report.
39 days and counting....
Enough about what I plan to do, all I can do is train my best everyday to ensure I have a positive experience. Speaking of training...
2/16/10:
AM Run: 1.5 miles, 13:40
AM Gym: Chest, Abs, Plyos
Lunch Run: 5.5 miles 45:05 (9x400s: 1:38, 1:37, 1:36, 1:35, 1:34, 1:33, 1:32, 1:31, and 1:30) (400RBI)
2/17/10:
Lunch Run: 6 miles, 52:55 (2 miles @ 3%, last 1.25 miles @ 7:13 pace)
PM Bike: 12 miles, 45:00
With five weeks and change to go, I'm starting to get excited for the Fools 50k on March 28, 2010. I believe I am doing everything I possibly can to prepare myself for a positive race day experience. This will be my first Ultra, so my goals are... well, for those of you who know me, I usually set goals that are on the fringe of possible. To most people they seem too high or downright foolish. However, since I know I tend to overreach, I set multiple secondary goals that I can downgrade to before or during the race. For example, I set a goal of sub 1:30 for the '09 Cleveland Half Marathon. Unfortunately, when I had a minor injury a few weeks before the race, I resorted to a secondary goal of 1:40. I met that goal with a 1:36:53.
Trust me, I've heard it a hundred times..."For your first Ultra, your goal should be just to finish." I understand the logic behind setting this goal, which is, barring a really unfortunate mishap (read injury - or I guess...getting lost) you will succeed. For some reason, I've never been satisfied with setting the bar low just to say I jumped over it. I certainly am not training for a "just finish" goal. So I feel comfortable in saying I will do much better than just finish.
My goals (subject to change) are the following:
1. Follow my race strategy - Start slow, consistent pace, be mindful of my HR, hydrate, eat, etc.
2. Stay mentally focused - Ignore the pain, stay alert.
3. Race Time - To keep you from laughing at me, I'll discuss whether or not I met this goal in my race report.
39 days and counting....
Enough about what I plan to do, all I can do is train my best everyday to ensure I have a positive experience. Speaking of training...
2/16/10:
AM Run: 1.5 miles, 13:40
AM Gym: Chest, Abs, Plyos
Lunch Run: 5.5 miles 45:05 (9x400s: 1:38, 1:37, 1:36, 1:35, 1:34, 1:33, 1:32, 1:31, and 1:30) (400RBI)
2/17/10:
Lunch Run: 6 miles, 52:55 (2 miles @ 3%, last 1.25 miles @ 7:13 pace)
PM Bike: 12 miles, 45:00
Monday, February 15, 2010
2/15/10 - Monday Training Post
So, a new week begins! Goals for this week include 55+ miles running, 2 swim sessions, 2 bike sessions, 3 weight training sessions.
Today's Run: 7.2 miles, 55:20 = 7:41 pace. Skips, grapevines, stairs, planks, pushups, curls.
I stayed at an even pace for all but the last 200, which I ran at approximately 5:15 pace.
Today's Run: 7.2 miles, 55:20 = 7:41 pace. Skips, grapevines, stairs, planks, pushups, curls.
I stayed at an even pace for all but the last 200, which I ran at approximately 5:15 pace.
Sunday, February 14, 2010
Training - Week In Review
Background: I started this year's (serious) training on January 9th to prepare for ultra running, marathons, some bike racing, duathlons and a triathlons. January consisted of 41 separate workouts: 16 runs, 8 rides, 6 swims, 9 gym workouts, and 2 open gym basketball workouts. I started at 192 lbs, gained 5 lbs to peak at 197, then ended the month at 188 lbs.
February 1 - 7:
2/1/10: My birthday! Celebrated with a practice indoor triathlon. Bike: 45 min - 11.6 mi, Run: 45 min - 5.35 mi, Swim: 20 min - 750 meters
2/2/10: Weights: Total Body - 60 min, Run: 45 min - 4.9 mi 5x400[400RBI]
2/3/10: Swim: 35 min - 1500 meters (750 free, 250 pull, 500 free), Run: 45 min - 4.2 mi
2/4/10: Weights: Upper Body - 60 min, Run: 65 min - 6.66 mi
2/5/10: Run: 45 min - 6.23 (Hills: 3 x 1 mile @ 6% @ 6:30 pace), Bike: 40 min - 10.9 mi
2/6/10: Long Run: 134 min - 15 mi
2/7/10: Rest. Ahh.
Weekly Totals: Run: 41.34 mi, Bike: 22.5 mi, Swim: 2250 meters, 190 lbs.(+2 lbs.)
February 8 - 14:
2/8/10: Weights: Upper Body - 60 min, Run: 52 min - 6.05 mi
2/9/10: Run: 52 min - 6.5 mi (4x800 - 2 @ 6:18 pace, 2 @ 6:15 pace), Weights: Legs - 60 min
2/10/10: Run: 27 min - 3.0 mi, Weights: Upper Body - 45 min
2/11/10: Run: 41 min - 5.0 mi (Build Up Run 800 warm up, then 8:40 pace increasing every 1/2 mile to 6:00 min pace, 400 cool down)
2/12/10: Swim: 41 min - 1200 meters, Run: 42 min - 5.0 mi
2/13/10: Long Run: 136 min - 13.25 mi, Run: 31 min - 3.9 mi
2/14/10: Rest. Valentines Day. Ahh.
Weekly Totals: Run: 42.65 mi, Swim: 1200 meters, 182 lbs. (-8 lbs.)
I'll be posting my weekly training reports on the Sunday or Monday following a training week.
February 1 - 7:
2/1/10: My birthday! Celebrated with a practice indoor triathlon. Bike: 45 min - 11.6 mi, Run: 45 min - 5.35 mi, Swim: 20 min - 750 meters
2/2/10: Weights: Total Body - 60 min, Run: 45 min - 4.9 mi 5x400[400RBI]
2/3/10: Swim: 35 min - 1500 meters (750 free, 250 pull, 500 free), Run: 45 min - 4.2 mi
2/4/10: Weights: Upper Body - 60 min, Run: 65 min - 6.66 mi
2/5/10: Run: 45 min - 6.23 (Hills: 3 x 1 mile @ 6% @ 6:30 pace), Bike: 40 min - 10.9 mi
2/6/10: Long Run: 134 min - 15 mi
2/7/10: Rest. Ahh.
Weekly Totals: Run: 41.34 mi, Bike: 22.5 mi, Swim: 2250 meters, 190 lbs.(+2 lbs.)
February 8 - 14:
2/8/10: Weights: Upper Body - 60 min, Run: 52 min - 6.05 mi
2/9/10: Run: 52 min - 6.5 mi (4x800 - 2 @ 6:18 pace, 2 @ 6:15 pace), Weights: Legs - 60 min
2/10/10: Run: 27 min - 3.0 mi, Weights: Upper Body - 45 min
2/11/10: Run: 41 min - 5.0 mi (Build Up Run 800 warm up, then 8:40 pace increasing every 1/2 mile to 6:00 min pace, 400 cool down)
2/12/10: Swim: 41 min - 1200 meters, Run: 42 min - 5.0 mi
2/13/10: Long Run: 136 min - 13.25 mi, Run: 31 min - 3.9 mi
2/14/10: Rest. Valentines Day. Ahh.
Weekly Totals: Run: 42.65 mi, Swim: 1200 meters, 182 lbs. (-8 lbs.)
I'll be posting my weekly training reports on the Sunday or Monday following a training week.
Saturday, February 13, 2010
First Post - Going Long This Year, Blog Info
I've decided this will be the year I go long, as in Ultra Long. Starting with the Fools 50k on March 28, 2010. Followed up by the Cleveland Rite-Aid Marathon on May 16, 2010. The rest of the year is undecided, but will likely run a 50 miler, a 100k, try a tri later this summer/early fall, and some bike racing.
This blog will be dedicated solely to training for these ultra races, and following up with race reports. My other blog Bicycling Buzz will remain a mish-mash of cycling reports, news, opinions, projections, etc.
Stay tuned. Many training reports to follow.
This blog will be dedicated solely to training for these ultra races, and following up with race reports. My other blog Bicycling Buzz will remain a mish-mash of cycling reports, news, opinions, projections, etc.
Stay tuned. Many training reports to follow.
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