Training Review 3

This week was a recovery week. Considering I've gone from maybe 3-4 runs a week with no plan of what I was doing to a focused 5-day/week training plan, I've totally blown the 10% rule over the past 3-4 weeks. However, considering my focus is on ultra-running with the inclusion of walking breaks and long, slow miles, I don't feel too bad and I'm comfortable that I'm not over training.

I've also begun experimenting with nutrition while on the run. Even though the long runs are still fairly mild, I felt it best to start incorporating some plan for maintaining energy levels once the miles start building up. This week, I tried CLIF Shot Blocks. I've used gels in the past and will be trying E-Gels in the near future, but I like the shot blocks for being able to fine tune intake with smaller portions.

During my run on Saturday I took one block every 2 miles with a couple swallows of water and I was able to maintain a steady pace up all of the hills that I'd previously had to walk. Was this the caffeine and carbs providing me the energy or simply my getting into better shape. At this stage it was probably the latter, but once the long run miles go over 20, I'll be depending on the extra carbs.


Here is last week`s training review:

Monday: full rest

Tuesday: Run 55 mins on slightly rolling terrain

Wednesday: Run 88 mins on slightly rolling terrain

Thursday: full rest

Friday: Run 57 mins on slightly rolling terrain

Saturday: Run 89 mins on slightly rolling terrain (Rain)

Sunday: Run 54 mins on slightly rolling terrain while fighting 20 mph headwinds over most of the last half

Training Review 2

It's been an interesting week. Took the week off work, simply because I needed the mental break and spent most of the week working on hard landscaping in the garden. That ended up being a heavier workout than any cross-training I could have imagined. Then on Thursday headed up to Chicago for the Bryan's (son) graduation from Navy Bootcamp. He's now off to Monterey, CA for two years of technical training.

With the return from Chicago on Saturday, I shifted the long run to Sunday. By the time I got out on the road, the wind had picked up a bit and I ended up speed walking more than I would have liked, but I got the miles in and at a decent pace.

Here is last week`s training review:

Monday: full rest

Tuesday: Run 56 mins on slightly rolling terrain

Wednesday: Run 56 mins on slightly rolling terrain

Thursday: Run 54 mins on slightly rolling terrain

Friday: full rest

Saturday: Run 56 mins on slightly rolling terrain

Sunday: Run/walk 2 hours and 40 mins on rolling terrain

Training Review 1

After months of inconsistency, this week was the second week in a row of 5 running days. All of the miles have been at an easy recovery pace while I work on reestablishing my base.

So far there have been nothing but routine aches and pains, so I'm comfortable that I'm not overdoing it, though only time will tell. Signing up for Spirit of the Osage was definitely the motivation I needed to restore focus.

Here is last week`s training review:

Monday: full rest

Tuesday: Run 59 mins on slightly rolling terrain

Wednesday: Run 63 mins on slightly rolling terrain

Thursday: full rest -- Took the wife out for our 25th Anniversary

Friday: Run 59 mins on slightly rolling terrain

Saturday: Run 1:30 hrs on slightly hilly terrain

Sunday: Run 45 mins on flat terrain

The commitment has been made

I've done it now. Though I've had trouble maintaining consistency in my running over the past couple of years due to life's interference, I've made the commitment to run an ultra. Injuries aside, I'll be running in the Spirit of the Osage - 50K on 17 Oct 2010.

Ultimately, my goal is to complete the Ozark Trail 100 in 2011 with a stop at the Double Chubb and Berryman along the way.

Stay tuned, it you're interested in following me on this adventure.