Training for week of 1/25/09

Sunday (1/25/09) - Long Run with wife in preparation for 50k HAT Run. This will be her first ultra and I think this is good starter. We did 4 miles of walking/running at the Parkway, but it very cold and windy. Decided to finish at the gym on the treadmill. She did another 4 and I did 7 mixed with inclines.

Monday (1/26/09) - Strength training at gym

Tuesday (1/27/09) - Off

Wednesday (1/28/09) - 8.97 miles moderate (GPS), 9:46 min/mile Avg (GPS), 136 bpm Avg HR, snowfall/icefall just occurred - slow moving, but fun.

Thursday (1/29/09) - 40 minutes on stationary bike at gym

Friday (1/30/09) - 7.55 miles moderate (GPS), 9:35 min/mile Avg (GPS), 142 bpm Avg HR, running has really become difficult with all of the snow and ice we have had. I fought off getting annoyed at the footing and realized that these conditions really do a good job at mimimicing a rocky trail - which I will need LOTS of training on if I want to persevere at Massanutten.

Saturday (1/31/09) - Core strength training at home. Getting ready for tomorrow's Superbowl 10k Lehigh Valley Roadrunner's Race.

Total Running Miles for Week ==> 27.52 miles

Training for week of 1/18/09

Sunday (1/18/09) - 8.98 miles moderate push (GPS), 8:18 min/mile Avg (GPS), 140 bpm Avg HR

Monday (1/19/09) - Went to gym and cashed in on "free" 1 hour consultation with trainer. She showed me some strength exercises and suggested I do more of them. My body fat and BMI were measured. Body fat = 19.8%, BMI = 23.0. I think she is right. Marathon literature says that most of the male elites have between 5 - 9% body fat. I know I can not compete at the elite level, however, I think more muscle and less fat would make me faster. Exercises trainer showed me: Mountain Climber, Modified Pushups (no locking of arms), Leg extensions (Quads), "Ball" squats, Upper Abs machine.

Tuesday (1/20/09) - 8.96 miles easy (GPS), 8:45 min/mile Avg (GPS), 135 bpm Avg HR - fell on black ice - gotta remember to focus and always scan my surroundings.

Wednesday (1/21/09) - 9 miles with 6.27 at hard pace, 6.27 miles at 6:06 min/mile Avg (GPS), 165 bpm Avg HR. Felt good - getting psyched for Superbowl 10k.

Thursday (1/22/09) - 8.98 miles easy (GPS), 8:43 min/mile Avg (GPS), 130 bpm Avg HR - felt tired from previous day's workout.

Friday (1/23/09) - core strength exercises at home

Saturday (1/24/09) - 15.09 miles moderate (GPS), 8:17 min/mile Avg (GPS), 143 bpm Avg HR. Ran from home to Parkway, 9 miles at Parkway, and return.

Total miles for week ==> 51.01 miles

Katoola Spikes & Shoe Combination

This past Thursday and Saturday I used my new Katoola Microspikes in snow/ice conditions. On Thursday I wore my 12.5 Montrail Hardrocks and slipped on the Microspikes when I got off road and into the Allentown parks. The system worked well, but the combination was a bit heavy. On Saturday I wore my 12.5 Montrail Streaks with the Microspikes and the combination was a bit lighter and more manageable. The Katoola Microspikes worked great, but you really need to slip them off if you are doing more than crossing paved roads. I am looking forward to trying them out on trails.

Training for week of 1/11/09

The following is my training for this week. Feeling like I am really getting back on track. However, I need to work on my weight a bit. Currently I am 170 lbs. My low before Grindstone was 160 lbs and I felt if I lost a bit more (down to 155 lbs) I could go a bit faster. It is one of my goals to get to 155 lbs by May 16th - MMT 100.

Sunday (1/11/09) - 10.22 miles moderate push (GPS), 7:58 Avg min/mile (GPS), 142 Avg HR

Monday (1/12/09) - Stretching & core strength exercises

Tuesday (1/13/09) - 9.01 miles easy (GPS), 8:25 Avg min/mile (GPS), 139 Avg HR

Wednesday (1/14/09) - 8.07 miles hard (GPS), 3 - mile repeats w/ 1/4 mile recovery (5:59, 5:55, 5:49 min/mile)

Thursday (1/15/09) - 8.98 miles easy [recovery] (GPS), 9:19 Avg min/mile, 139 Avg HR

Friday (1/16/09) - OFF

Saturday (1/17/09) - 15.28 miles moderate (GPS), 8:39 Avg min/mile, 137 Avg HR

Total Running Mileage for Week ==> 51.56 Miles

Running for the week of 1/4/09

I developed some nasty tendonitus in my left knee after my first 100 miler in October 2008. I have learned a lot since then, like learning to incorporate stretching, strength training, and some cross training. I think I am back on track. Here is my training for this past week:

Sunday (1/4/09) - 10.2 miles easy, time:1:22:20, stretching

Monday (1/5/09) - Core strength exercises, stretch, massage with foam roller

Tuesday (1/6/09) - 7.59 miles easy (GPS), 8:33 min/mile Avg (GPS), 137 Avg HR

Wednesday (1/7/09) - 7.54 miles moderate push (GPS), 7:51 min/mile Avg (GPS), 144 Avg HR, core strength exercises

Thursday (1/8/09) - 7.56 miles easy (GPS), 8:25 min/mile Avg (GPS), 141 Avg HR

Friday (1/9/09) - core strength exercises, swimming (54 laps - 1350 yds continuous, 20 free, 14 breast, 20 free)

Saturday (1/10/09) - 10.25 miles easy (GPS), 8:02 min/mile Avg (GPS), 143 Avg HR

Total Running Mileage for Week ==> 43.14 Miles