The start to Teterville aid station mile 25:
Tuesday, October 13, 2009
The start to Teterville aid station mile 25:
Monday, September 21, 2009
Monday 9-21-09 Easy 10 mile county road loop. 1:15min.
Tuesday 9-22-09 9.5 mile county road loop. 1:08min.
Wednesday 9-23-09 18.5 miles on Clinton North Shore Trails 8 solo 10.5 with the trail gaters and trail hawks.
Thursday 9-24-09 took the day off since I ran more than I should have Wednesday.
Friday 9-25-09 10 mile county road loop. No time.
Saturday 9-26-09 Rest
Sunday 9-27-09 14 mile county road loop in the morning. 6 miles @ the Trail Gators picnic with the Trail Gators.
Total miles 68 Push ups 750. 240 squats and lunges.
Friday, September 18, 2009
Monday 9-14-09 10 county road miles. Felt good today nice and easy 10 in 1:14.
Tuesday 9-15-09 14 county road miles to Osage City and back. Was a really good run ran the first 7 hard then backed off for an easy 7 home. 14 miles in 1:50.
Wednesday 9-16-09 10 miles at the Governor's mansion trails. Hit the trails for 3.5 solo then met up with the Topeka Trail Gators for another 6.5. No time today forgot the garmin at home.
Thursday 9-17-09 Rest
Friday 9-18-09 14 mile county road loop to Osage City. Nice and easy 14 today have a long run planned in the morning. My right knee is giving me a little pain I think is from my runners knee.
I think all the miles have irritated my runners knee. Nothing I can't deal with though.
Saturday 9-19-09 40 mile run in Lawrence with Gary Henry levee to county roads. Last long training run, felt good and feel like I'm ready to get this thing going.
Totals this week:
750 push ups
200 P90X squats and lunges
Saturday, September 12, 2009
This weeks training:
Tuesday: 6.5 miles on the elliptical Cardio Level 12 (it was raining today)
Wednesday: 7 miles on treadmill in 1:02 in the a.m. 10 miles p.m. county road loop in 1:16.
Total 17 miles.
Friday: late afternoon 26 mile county road loop. 26 miles in 3:58min. Slow at end with a lot of walking.
Saturday: 20 mile morning county road loop. 20 miles in 3:10 with some walking at end.
500 push ups
250 P90x squats and lunges
Monday, August 31, 2009
This weeks training:
Monday 8-31-09: Took a rest day today to recover from the weekend long runs. Not a planed day off but a day off none the less.
Tuesday 9-1-09: 13 mile county road loop. Ran good today. My legs are still a little sore from
a hard training week last week. Went ahead and hit 13.1 miles 1/2 marathon distance in 1:39min.
Wednesday 9-2-09: 14 mile county road loop to Osage City and back. My legs are still a little sore but don't see them getting any better with all the hard training. Ran 7 miles at >7:15 pace and the final 7 at 8:15+/- pace. Finished 14 miles in 1:48 min.
Thursday 9-3-09: 13 mile county road loop. My legs are toast, wow my run today was less than impressive, but after a week of hard runs an easy run was in need. I think I may be trying to hard, and maybe need to back off every other day and save some wear and tear on my legs. Between running hard and squats and lunges my legs are screaming. 13 miles in 1:48min.
Friday 9-04-09: Rest Took a rest day today with back to back longs planned this weekend felt another rest day would benefit my weekend runs.
Saturday 9-5-09: 31 county road miles from home to Reading. The rest day yesterday paid off today, felt good on my run today. Went out a little easier than normal still ran marathon distance in 3:45 and did some run/walk the remaining 5 miles and ended 31 miles in 4:15min. Hope to get in another one tomorrow, felt really good after this run. Nice and easy long tomorrow for some miles on tired legs.
Sunday 9-6-09 25 miles run along the Levee and some county roads with friends Levi, Jim and Gary, all Trail Hawk Members. What a great and enjoyable run. Nice to get in a long one with friends. 25 miles 4:24?.
700 push ups
180 P90X single leg squats, and lunges
Happy with this weeks training. Happy everything so far is going good. Feeling good about my training and runs and starting to look forward to Heartland. Don't want to jinks myself but feeling a lot better about this one than my first. But, we'll see only time will tell. Weekend runs went great, felt good and felt like I could of done more both days no problem. Everything so far has been going good and happy to be where I'm at at this point. Just hope it all pays off.
Friday, August 28, 2009
I will blog every week for the next couple months telling about my training and thoughts leading up to the Heartland 100 and after. Hopefully with some good training and some luck I can finish my 2nd 100 this year. I really enjoy the challenges of trying to run 100 and look forward to pushing my body and mind to extremes. So far I had not thought about the Heartland 100 much, I kept thinking I had plenty of time to train, and then all the sudden I look at the calender and it's 7 weeks away. I have had a good base of 60-70 miles a week, but have been lacking the back to back's that worked successfully for me at Rocky Raccoon. I still don't know what I'm doing, so far I have just winged it and did what I felt right at the time. I am not sure what others do to train for 100's but, I think the training is similar, although different things work for different people. Running 100 miles in a day is a huge challenge I don't care if you run, walk, skip, jump or slog your way to 100 miles 100 is still 100 miles, and finishing is a feeling like no other. A couple years ago I would of never imagined I would run 10 miles let alone 100. There is something about the 100 that really intrigues me and gets my blood pumping, I can hardly wait for Heartland and look forward to the challenges that lay ahead. Over the next couple months you can follow my progress and read my thoughts leading up to the Heartland 100.
So now for week 7 training.
Monday 8-24-09 16 miles county road run. Was a little warm today and I was still tired from Leadville the past weekend. Was defiantly not my best run and seemed extremely slow.
16 miles in 2:35 min. with a lot of walking at the end.
Tuesday 8-25-09 8.5 mile county road loop. Still not my best run and was hot and humid today. 8.5 miles in 1:04 min.
Wednesday 8-26-09 10 mile county road loop. Better run today took out a little slower but kept a steady pace for the whole 10 miles.
10 miles in 1:18min.
Thursday 8-27-09 13 mile county road loop. Felt really good today, was a lot cooler and the run was really enjoyable. Getting excited for the planned weekend long runs.
13 miles in 1:35 min.
Friday 8-28-09 Was the wife's birthday today so took the wife to dinner and took a needed rest day.
Saturday 8-29-09 28.5 county road loop. From home to Turkey Point to Eisenhower St. Park to home. Was a beautiful day and I ran extremely well, I ran an 8:15-8:30 pace most the way and was running even faster at the end around 7:30-8:00. Finished the 28.5 in 3:52min an 8:08 pace. Not to shabby for a training run. Felt good to have such a good run.
Sunday 8-30-09 17.25 county road loop. Took it a little easier today, the legs were a little shot from Saturday and the week. Still managed a good run. Fell really good about this week training. 17.25 miles in 2:27min.
93.25 miles this week, with 800 push-ups and 250 P90x single leg squats and lunges.
Just now starting to think about Heartland and the task at hand. I'm not sure how it snuck up on me so fast. Would of liked to have started ramping up several weeks ago. I think I'll still be O.K. since I have had a good base all summer, but you never know what's going to happen during a 100, so it's still a little nerve racking. My plan for Heartland is to run as many miles as possible and finish sub-24 at least. In my first 100 I walked the last 20+ as my legs and feet just wouldn't take it any more. My plan this time is to run more miles in training and hopefully it will increase my endurance and pay off in being able to run more at the end of Heartland.
More next week.
Monday, August 24, 2009
1.) It is a brutal race with a 30 hour cut off.
2.) Be prepared to have some sort of problem nausea, diarrhea or both, cramping, fatigue, mental breakdowns, not being able to eat or drink or keep it down if you do. Even all of them at some point in the race.
3.) Be prepared to go extremely slow at times, maybe only making a mile an hour. And be glad to make 4 miles an hour.
4.) It is a race with 30-40 miles of running and 60-70 miles of power hiking. Note: don't spend a lot of time trying to train to run the hills spend the time training to power walk them. Unless you are some sort of good mountain runner.
5.) Be prepared to want to quit maybe even 3 or 4 times. And have a plan to know how to resist the urge to throw in the towel.
6.) When you think you want to quit, stop sit down and regroup and think about what you doing, and why you are there in the first place. You may half to do this one over and over again.
7.) Go into the race expecting to out there the entire 30 hrs.
8.) Never give up, no matter how bad things may seem. You can overcome everything, but and injury. As long as your ahead of the cut-off and they haven't cut your band for some medical reason , you can make it if you keep positive and keep moving in the right direction no matter how slow it may seem. (see also #7 again)
9.) Have a good crew and a good pacer or two line up to help you, without them it would almost be impossible. Tell your crew what to expect before hand so they know how to talk you out of quiting, and how to get you through the rough spots. (probably a good idea to thank your crew/pace over and over again after you complete the race for putting up with your cranky, tired and whinny ass.)
10.) NEVER GIVE UP!!!!
See you next year Leadville, I think it will be my turn to give it a shot.
Monday, July 20, 2009
I still get my miles in but, don't seem to go at it as hard. This week I took Monday and Tuesday off to recover from Psycho, after I hit it for 12 the day after. I ramped it up the rest of the week and got in some good quality runs, faster than my normal pace. I also did a hill workout at the Gov's up and over the hill again and again for 4 miles after 5 on the trails. Saturday I hit a long run on county roads from Lyndon to Auburn for a total of 24 miles and change in 3:25. Was looking to get 20 in on Sunday but our good ol dog Salia passed away on Saturday night and had to take care of that first thing Sunday morning before the kid got up. So my Sunday morning run was pushed back to the late afternoon and by then was a little out of the mood but still had a good quick 10 miles 1:15. Ended the week with 5 runs and a total of 67 miles. Around my usual 70+/- a week in 6 days only this week did it in 5. Starting to look forward to Heartland 100, was trying not to ramp up to soon, so I think now is the time to start upping the miles with some back to back longs and putting in some quality runs. Also looking forward to going to Leadville next month and pacing Rick for 50 there, a little worried about running at that altitude, I really don't have any experience running at 10,000+ feet elevation. Going to hit some good back to backs with Rick over the next couple weekends so that will fun and be some good quality runs I'm sure. I think maybe I can keep up with him after he runs 50, but I will have fun trying to keep up with him off the get go.
Wednesday, July 15, 2009
Thursday, June 11, 2009
We are headed to the North Shore on Lake Superior in Minnesota. I can't wait looking forward to getting some running and hiking in with the family on the SHT (superior hiking trail). They have a 100 there on the SHT and might half to give it a try sometime. We are also going to do a little canoing in the Boundary Waters so a wilderness vacation it will be. Except for a stop at the Mall of America on the way, not my cup of tea but the wife will enjoy it. I ran my ass off this week knowing I probably wont get in as much running as normal but some time off to heal up just might do me some good and we'll still be doing a lot of hiking and sightseeing so that will help. I still plan to get out early a couple times for some time on the trails. See you all in 10 days and will have a vacation report when we get back.
Sunday, June 7, 2009
I'm sure I'll half to get in a few runs over vacation so we'll see how good a break I get.
930 push ups
Sunday, May 31, 2009
700 push ups
60 Lunges and Squats
Sunday, May 24, 2009
830 push ups
60 lunges and squats
Sunday, May 17, 2009
Wednesday night I secured an entry into the Berryman trail marathon so was excited about that. Thursday night I was going to take a couple co-workers on there first trail run. So I took of a 4:00 and hit the trails for 3 miles then meet back up with them for another 3 miles at the Governor's mansion. I was both there first trail run and they enjoyed the run and are planning on running with me again this week. Friday we took of towards Cuba for Berryman on Saturday morning. I ran Berryman on Saturday morning and finished the trail marathon in 3:48. (Check back for my Berryman race report coming soon.) Sunday I ran an easy 6 miles in the morning with my mom who is training for the 10 miler at Rock Creek #3. Then in the afternoon I went to
Melvern to check out the new riverfront trails and ran every trail in the park for 4.25 miles.
900 Push Ups
90 Lunges and Squats
Monday, May 11, 2009
easy 16 mile loop from the house in 2:12. For the week I did manage 39.5 miles, 925 push-ups, and 170 lunges and squats.
Saturday, May 9, 2009
Thursday, May 7, 2009
I guess I'm going to half to tell myself I'm going to try Leadville so I can keep motivated. I really want to run Leadville but, I have no pacer and don't think I can take the time off from work to get a couple days out there getting used to the elevation and such and still take a vacation with the family this summer. Not to mention the cost issue. I have already committed to the Heartland 100 also so that has some bearing on my decision also. I'm looking forward to Heartland my sister is coming from Florida to pace me so that will be awesome. I know she is looking forward to it also.
Sunday, May 3, 2009
Wednesday, April 29, 2009
I'm not sure what was harder the last 10 at Free State or the 6-8 the next morning, man was I stiff and sore. On a good note we did manage to find a bunch of big fresh mushrooms which me and Jarret at for dinner Sunday night and they were good. Monday, me and Jarret went mushroom hunting at Melvern lake and hiked a couple miles for 1 measly mushroom. I did manage to get in 100 push-ups. Tuesday I got in 4.5 easy cardio level 10 on the elliptical in 60 min. and 100 push ups. The back is still giving me problems may need to see the chiropractor.
Today I hit it for a 7 mile easy run in 60+ min. and 150 push-ups. Still a little sore from the weekend and my legs and ankles are swollen a bit. Nothing like after Rocky but swollen none the less.
Tuesday, April 28, 2009
Sunday, April 26, 2009
Wednesday, April 22, 2009
Tuesday, April 21, 2009
Monday, April 20, 2009
Sunday, April 19, 2009
Was going to go out for 12-15 today but with the back problems I had to scrap that idea. Not that disappointing though need to start tapering for Free State 100K anyway. Ran to Ottawa and got some groceries and supplies for camping at Free State next weekend. Came home and
did manage 7.25 easy miles on the treadmill in 1:10 min. Starting to get thing together for next weekend looking forward to all day on the trails.
1,105 Push ups
170 Squats and Lunges L&R
Saturday, April 18, 2009
Now the wife can get her horse and it won't be free range. Fencing is hard work I found out had to string the wire by hand man what a bitch. It got easier when the roll got smaller but still strung about 2,ooo ft of wire. Got a back ache from caring that spool around today. Wanted to go for a run but settled for an hour on the elliptical and 4.75 miles the most I have gotten on the new machine in an hour. Going to get out for a good run in the morning without overdoing it
since Free State is next weekend.
Friday, April 17, 2009
Thursday, April 16, 2009
took a 2 hr nap. So needless to say not much to report on the workout front today. Did manage 125 push ups this morning. Hoping for a new day tomorrow. I hate missing workouts.
Wednesday, April 15, 2009
Got in 10.5 miles in 1:15. Then got in a good workout trying to keep the fire from jumping into the neighboring pasture. Other than that got in 280 push ups and 40 Lunges and Squats, and
30 Calf raises. Hope to get in a few miles tomorrow after work if the rain will hold off long enough.
Tuesday, April 14, 2009
Been trying to cross train on the elliptical at least a couple times a week to save some pounding on my knees from running. Got in 250 push up and only 40 Squats and Lunges today.
Monday, April 13, 2009
Sunday, April 12, 2009
Saturday, April 11, 2009
Next race is Free State 100K at Clinton on April 25th.
Darcie and Jarret have voluntered to help run an Aid Station, so that will be fun getting to see them once a lap at the aid station. We will also be camping all weekend so that will be fun also.
Friday, April 10, 2009
Any way got in another 50 lunges L&R and 50 Squats L&R 40 Calf raises L&R. 310
Push Ups on max out Friday. If all goes well I'll have something to post tomorrow, otherwise it will be a lovely rest day as my friend Gary would say.
Thursday, April 9, 2009
Beautiful day today went for a good run today.
4.75 miles on Railroad tracks to county roads for 7 more miles.
Total miles 11.75 3@7:00 2@6:15 remainder 8 and 8:15
50 lunges Left and Right
50 Squats Left and Right
30 Single Leg calf raises Left and Right
225 Push ups