Today wasn't supposed to be a workout but due to some nasty winds and a cold front I choose to hit the dreadmill for today's workout. I can't run on a treadmill without doing some interval work but I wanted to run at least 13 miles after last nights 20 ish miler. I started with a 2 mile warm up then 4 x 2 miles with a 10 min cool down.
2 mile splits
12:25
12:17
12:03
11:50
Pretty pleased overall total was 14 miles in 1 hour 41 min.
This puts the week at 89 miles thus far, I'll hit a few miles tomorrow but I don't desire to run 11 miles to hit an even 100 94-96 miles is good for the week. I'm pleased with how fresh my legs feel even after this workout.
Saturday, March 8, 2014
Friday, March 7, 2014
Long run
After putting in 43 miles by Wednesday evening my legs were super flat for Thursday mornings easy run. So I headed out Thursday morning at 6 am with the intention to run 8 miles but stopped 4.5 miles. Lesson here... if your body says your tired, stay in bed! So I headed out for another 7.5 miles in the evening to put me at 12 miles.
I woke up Friday feeling fine just to early for my liking (4:30am). After I finished up my ROTC commitments for the day at 4:00 pm I headed out for 21 miles in 2:55 (8:27 pace). Pretty pleased with how I felt throughout the run took in about 600 calories (300 from Hammer Gels and 300 from Gu Roctane). I think these long runs at the tail end of a work day will help with Badwater, anyone can run 20 miles after 8 hours of sleep on a Saturday morning.
I woke up Friday feeling fine just to early for my liking (4:30am). After I finished up my ROTC commitments for the day at 4:00 pm I headed out for 21 miles in 2:55 (8:27 pace). Pretty pleased with how I felt throughout the run took in about 600 calories (300 from Hammer Gels and 300 from Gu Roctane). I think these long runs at the tail end of a work day will help with Badwater, anyone can run 20 miles after 8 hours of sleep on a Saturday morning.
Wednesday, March 5, 2014
Hills
Today's training called for another baseline workout that I can compare my fitness to as I progress through the next 4 months.
I set out this afternoon to climb the tallest thing we have around Lawton, Mt. Scott. It is a 2.7 mile climb with 1100 ish feet of climbing. So I can a 1.25 mile warm up 10.4 miles (2 laps up and down) and a 1.25 mile cool down. For a total of 13.2 miles. Total time was 1:46 which puts me at a 8:00 min/mile.
I was a little dissapointed that I slowed by about 90 seconds from my first lap to my second lap. Overall it was a good workout and give me a lot of confidence going to this season.
I set out this afternoon to climb the tallest thing we have around Lawton, Mt. Scott. It is a 2.7 mile climb with 1100 ish feet of climbing. So I can a 1.25 mile warm up 10.4 miles (2 laps up and down) and a 1.25 mile cool down. For a total of 13.2 miles. Total time was 1:46 which puts me at a 8:00 min/mile.
I was a little dissapointed that I slowed by about 90 seconds from my first lap to my second lap. Overall it was a good workout and give me a lot of confidence going to this season.
Tuesday, March 4, 2014
Easy run
Last night after finishing my 4 miles and 5k row I went home ate a healthy serving of rice and dahl and rested up.
This afternoon I headed to the trail for an easy 12 miles. I kept the pace light and easy seeing as I have hills tomorrow. Total time was 96 minutes so a 8 min mile.
This afternoon I headed to the trail for an easy 12 miles. I kept the pace light and easy seeing as I have hills tomorrow. Total time was 96 minutes so a 8 min mile.
Monday, March 3, 2014
Mile repeats
I always get asked, do you do speed work for ultras? The answer of course! I believe that speed work and hill work is the foundation to any solid training plan. So today Cameron canceled classes due to a hail/thunderstorm/snow shower yesterday. So this morning my soon to be bride and I headed off to the gym.
Today's workout called for 8x1 mile repeats with 4 min active recovery.
Warm up: 2 miles 16:47
Repeats:
6:01
5:59
5:52
5:50
5:48
5:48
5:49
5:32
Cool down: 2 miles 15:57
Total miles 15.2
Feeling great just a 4-6 mile shakeout run tonight and row 5k.
Today's workout called for 8x1 mile repeats with 4 min active recovery.
Warm up: 2 miles 16:47
Repeats:
6:01
5:59
5:52
5:50
5:48
5:48
5:49
5:32
Cool down: 2 miles 15:57
Total miles 15.2
Feeling great just a 4-6 mile shakeout run tonight and row 5k.
I'm back
Recently I received an email that changed my life. I was accepted into the 2014 Badwater ultramarathon. This race takes place in Death Valley and is considered the toughest foot race on the planet. Training is going well I'm hanging around 70 mile per week right now with a hill work day and speed work day. This is what last week looked like:
Monday: 10 miles easy
Tuesday: 2 miles hard (10:55) 11 mile run in the pm
Wednesday: 11 miles easy
Thursday: off
Friday: 25 miles easy
Saturday: 15 miles finished with a sub 19 min 5k
74 total miles
I feel decent just going to experiment with recovery and casein protien! Right now I have an order throughout Bodybuilding.com on the way of casein protien and ZMA which is supposed to help speed recovery while asleep. Let's give it a whirl!
Monday: 10 miles easy
Tuesday: 2 miles hard (10:55) 11 mile run in the pm
Wednesday: 11 miles easy
Thursday: off
Friday: 25 miles easy
Saturday: 15 miles finished with a sub 19 min 5k
74 total miles
I feel decent just going to experiment with recovery and casein protien! Right now I have an order throughout Bodybuilding.com on the way of casein protien and ZMA which is supposed to help speed recovery while asleep. Let's give it a whirl!
Tuesday, May 7, 2013
Time to get better at blogging
It has been an incredible 4 months for not only myself but also my now Fiance Suki. Things have been going our way at every possible turn.
It all started in January when I went to a little race called the Bandera 100k. I went into the race with the goal of just having a good race and I wanted to be able to accelerate during the last 2-3 miles. This was supposed to be a long training run for Prairie Spirit. Well traffic held up our start for the race so we started 8 minutes last for an official time of 11:06 (10:58 after my deduction for late start). I finished 17th overall and did not get passed once during the entire race which was a nice feeling.
After Bandera it took me a good 3-4 weeks of on and off running to recover properly. Do not underestimate Bandera or use it as a training race! After fully recovered I hit a couple of 80-90 mile weeks and started to taper for Prairie Spirit 100. I choose this race because it was close to home (5 hours) and an inaugural event that looked fun!
Prairie Spirit was an incredible experience! Probably the best executed race I have ever run. I finished 1st in 16:09 for 102.5 miles. I ran out at an 8:30 pace finding a trail friend to run the first 34 miles with until he dropped. At the turn 7:16 or 7:20 ish we turned back into a nice 10-15 mph headwind and of course sleet. Eventually (65-70 miles in) the sleet turned into a heavy snow. I was able to hold onto a 8:45-9 min/mile through 77 miles and then settled for anything under a 10 min/mile. At around mile 90-95 I lost my focus and dropped off the map taking a couple walk breaks and hitting some 12-13 min miles. A pacer would have come in real handy but with a 10 mile lead I didn't have any drive to continue to push harder and I was a "little" tired.
After finishing Prairie Spirit I contacted Inov-8 about a sponsorship which they were very excited to offer me a 50% product sponsorship. Super excited since I love running in their shoes it was a pretty natural fit.
I followed all of this up with running the Oklahoma City Marathon April 28th and finished in 2:58 a new PR by 12 minutes. My training post Prairie Spirit consisted of just 6-8 mile runs with no speed just base training for the most part. My effort at OKC was good enough to 17th overall and 3rd in my age group of 2700 runners!
Additionally we found out that Suki was accepted into the same program I'm apart of where the Army allows you to obtain a bachleors degree as a full time student and then commission as an officer. We are both very excited about this. She also paced the 5 hour marathon group at OKC and did amazing for her first Marathon!
It all started in January when I went to a little race called the Bandera 100k. I went into the race with the goal of just having a good race and I wanted to be able to accelerate during the last 2-3 miles. This was supposed to be a long training run for Prairie Spirit. Well traffic held up our start for the race so we started 8 minutes last for an official time of 11:06 (10:58 after my deduction for late start). I finished 17th overall and did not get passed once during the entire race which was a nice feeling.
After Bandera it took me a good 3-4 weeks of on and off running to recover properly. Do not underestimate Bandera or use it as a training race! After fully recovered I hit a couple of 80-90 mile weeks and started to taper for Prairie Spirit 100. I choose this race because it was close to home (5 hours) and an inaugural event that looked fun!
Prairie Spirit was an incredible experience! Probably the best executed race I have ever run. I finished 1st in 16:09 for 102.5 miles. I ran out at an 8:30 pace finding a trail friend to run the first 34 miles with until he dropped. At the turn 7:16 or 7:20 ish we turned back into a nice 10-15 mph headwind and of course sleet. Eventually (65-70 miles in) the sleet turned into a heavy snow. I was able to hold onto a 8:45-9 min/mile through 77 miles and then settled for anything under a 10 min/mile. At around mile 90-95 I lost my focus and dropped off the map taking a couple walk breaks and hitting some 12-13 min miles. A pacer would have come in real handy but with a 10 mile lead I didn't have any drive to continue to push harder and I was a "little" tired.
After finishing Prairie Spirit I contacted Inov-8 about a sponsorship which they were very excited to offer me a 50% product sponsorship. Super excited since I love running in their shoes it was a pretty natural fit.
I followed all of this up with running the Oklahoma City Marathon April 28th and finished in 2:58 a new PR by 12 minutes. My training post Prairie Spirit consisted of just 6-8 mile runs with no speed just base training for the most part. My effort at OKC was good enough to 17th overall and 3rd in my age group of 2700 runners!
Additionally we found out that Suki was accepted into the same program I'm apart of where the Army allows you to obtain a bachleors degree as a full time student and then commission as an officer. We are both very excited about this. She also paced the 5 hour marathon group at OKC and did amazing for her first Marathon!
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