Workout Notes

The reason I am doing this? To keep me honest. I seriously need to do my strength training 3 times a week. I have, in the recent past, become a slacker. I got through a 50 mile race with little or no training, and scored a 2+ hour pr. That’s not how this ultramarathoning thing is supposed to work. I do know that I don’t have to do a whole lot of long distance training to do them. I really believe that heavy weight lifting, some high intensity sprinting, and some nice slow long walk/jogs will help more than trying to get in 60 – 80 miles a week.


Friday 2/17/12
Exercise Weight Reps Sets

1 walking lunge 20 10 3
2 calf raise 42 10 3
3 overhead presses 32 10 3
4 bent over rows 32 10 3
5 leg raises 0 15 3
6 stiff legged dead lift 20 10 3
7 bench presses, 32 10 3
8 upright rows, 32 10 3
9 front plank 3:00 1 3
10 rt plank 1:00 1 3
11 lt plank 1:00 1 3

Sunday, February 19, 2012
I ate a huge breakfast at around 8, drank several cups of coffee and went and visited with my mom for a couple of hours before she had to go to work.

When I got home, I prepared the rump roast I purchased yesterday by searing it, lightly sautéing the vegetables (carrots, onions, celery, turnips, mushrooms and a little garlic) and dropping it all in the crock pot.

Next, change clothes so I can get out for a longish walk/jog. It had been about four and one half hours since breakfast and I was planning on at least two hours, at most ten miles. I only took plain water to drink and one Endurolytes Fizz tablet with me. I should have no problem going up to ten miles fasted. I probably jogged 1.33 miles, racewalked 1 mile and powerwalked the rest of the first hour, completing 4.7 miles total. I kept the intensity up throughout and up until one hour forty minutes, consuming a little water about every 1.2 miles. I refilled the water bottle and added the Fizz, planning to slow down and enjoy the last 20 minutes of my walk. Good work today, no hamstring pain. 8.82 miles in 2 hours: Average Pace 13:37. I enjoyed a post workout meal of sirloin steak sautéed in lard from grass fed beef and a huge sweet potato.

I saw these lovely tame ducks at the park. I was wondering… do ducks naturally segregate? A flock of these crested ducks are always hanging out together, and then there was one. Mallard. All alone.