Sunday, February 19, 2012

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.


  1. its always a delicate balance to try and find out what works for each of us to complete the distances we do. keep at it!

  2. you are so right, Mike. Still tryig to figure out if I am a runner or not!