Week 3 Kettle Training

Monday was a rest day from running.
300 push-ups
Squats and lunges

Tuesday
11 mile country road loop. Ran really well today 11 miles at an average 7:02 pace.
Pace felt easy today, it's always good to have a few good days like this before a race.
Wish every day could go this good.
300 push-ups
Ab work

Wednesday
13 mile Lands End out and back @ Clinton Lake. Met up with Gary afterwards and helped mark another 7 miles of the Hawk marathon and 50 mile coarse. Ran and marked the course in a thunderstorm and was a prune by the end.
375 push-ups
Squats and lunges

Thursday
Rain, rain go away. After 20 in the rain yesterday didn't feel like running in the rain again today. And the treadmill was not appealing either.
350 push-ups

Friday
Played hookie from work today. Slept in till 8:00 am. Went fishing with Jarret and met the wife for lunch. Then hit the road for 13 miles in the afternoon.

Saturday
Volunteered at the Hawk trail marathon and 50 mile. Had a blast helping runners all day. Was a really good time and a good friend of mine Brad Bishop won the 50 mile.

Sunday
Went out for an easy 17 miles today and explored some of the undeveloped rails to trails between Lyndon and Osage. Going to do some more exploring on thoses trails again soon.
Total for the week 61 miles. 13 days till race day.

Week 4 Kettle Training

Monday: Rest day from running.
300 push ups and Leg workout
Tuesday: 11 mile country road loop.
300 push ups and ab ripper X
Wednesday: 14 miles at the Governor's Mansion trails
Good run 8.12miles in 1 hour then 6 miles easy.
300 push ups and Leg workout
Thursday: 11 mile country road loop.
Good run 6 miles tempo @ 7:00 7:15 pace
5 miles easy run home
300 push ups and short ab workout
Friday: Rest day from running.
500 push ups and Leg workout
Saturday: 26 miles @ Clinton Lake North Shore Trails
26 mile trail run ran some east and some hard. Nice day for a trail run.
Sunday: 16 mile country road loop.
Didn't feel like running this morning but went out and got in a good 16 miles.
Glad I got out even though I didn't want to at first.
Good training week with Kettle Moraine now less than 3 week away. All my little ailments seem to be a major problem now. It will only get worse a the race gets closer. Looking to get in one more good week then 2 weeks easy and rest before race day. 78 miles this week, not to bad would of liked to of gotten in some more but not a bad week. Three good week in a row now so hopefully it will pay off come race day. Hoping to run somewhere around 19 hours if everything goes good. Have started thinking of my plan and got some things together will start putting more together as I have more time when I taper.

Kettle Moraine training week 5

Monday: I took a rest day from running after 80 miles last week. Not a bad start for 3 week of total deconstruction and then 2 week of rest and low mileage till race day.
300 Push Ups
Leg workout squats, lunges and calf raises.

Tuesday:
11 mile country road to Rails to Trails. 4.5 miles tempo run @ 7:15 pace. 6.5 easy on Rails.
300 Push Ups and Ab work.
Felt really good today, had a good solid run and got in a little ab work also. Meeting up with Dave Wakefield tomorrow for a trail run at the Governor's Mansion trails, so I'm sure that will be a good workout also.

Wednesday:
15 miles at the Governor's Mansion with Dave. 15 or so miles in a little over 2 hours on trails was a good run. Thanks Dave for getting me to run my ass off.
300 Push Ups
Leg workout again today.
Feeling really good to this point and looking forward to putting together another good training week.

Thursday
13 mile country road loop. Had another good run today, took it a little easier today. It was a great evening for a run.
300 push ups
Ab ripper X

Friday
No run today decided to rest for my long run Saturday.
520 push ups
Leg workout

Saturday
28.5 miles from home to Melvern Lake Turkey point. Had a great run today was glad I took a rest day yesterday. Had a little extra pep in my step. Ran a consistent 8 mpm pace for 20 miles. My wife brought my sister out to the 20 mile point and she ran the last 8.5 miles with me. Always good to have some company on a long run.

Sunday
20.5 miles from home to Melvern. Took it easy today it was all about putting miles on my ragged out legs today. Was a little chilly this morning but a good day for a run. Feeling really good about my training at this point. Don't want to jinks myself but I am running really well right now and feeling confident at this point. Hoping all the hard training will pay off on race day. There is something about running 100 miles I really look forward to. Hoping for a 19-20 hour finish at Kettle but we'll see you never know what might happen in a 100. Going to take Monday off and then hit it hard again next week. 87.5 miles this week and feeling really good with 2 weeks in a row over 80 miles. Legs feel good and strong and looking forward to another good week.

Heartland Training week 3

This week was an easy week, no super hard runs just logging some easy miles and letting myself heal from all the weeks of hard training and many miles. I am starting to really look forward to Heartland I feel like my training has been good and am feeling confident. But, on the other hand 100 miles is a long way and you just never know what might happen. The next two weeks will seem like an eternity since I will mainly be running only short slow runs or not at all. I plan on resting quite a bit over the next two weeks, my legs and body have been taking a pounding from the last month or so of training. Usually I don't like the taper time leading up to a race but, in this case it is necessary to let my legs heal and recover. I'll need to find something else to keep me occupied over the next two weeks. I'm sure I'll have plenty of time to strategies and run different scenarios over and over again in my head. I will be a little disappointed if I don't run as well as I think I can, but I'll take another finish in the 100 any way I can get it. I will need to concentrate on my fluid intake and calorie intake during the race and make sure I'm getting enough fluid and fuel to make it 100 miles. Without either one of them it will be a long day (or a short one) out there. The fluid intake worries me the most I have had several bouts with dehydration in my long training runs, something I hope I have under control now.

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.

Heartland Training week 4

This week has been better training wise. My running has been better and my legs have felt better this week. I'm still bummed my sister is not going to be able to pace me. I was really looking forward to sharing this experience with her. I did get another pacer lined out I think, my good friend Gabe is going to take over pacing duties, and I'm sure he will not listen to my needless wining and keep my ass moving. And rightly so being he is a sub 24 hr finisher of Western States. I have started to get some thing put together for Heartland I printed out maps for my crew, complete with road names and aid station locations and miles between aid stations. Sunday I made my last long run prior to Heartland did a 40 miler with Gary Henry on the levee to county roads. It was a good training run to end the hard training. For the next three weeks I will need to let my leg heal and rest from all the abuse and mileage put on them over the last month or so. Next week I will still get in a few miles and maybe one more long of 20. Then it will be just short easy runs for the next two weeks. I usually don't taper for runs but a 100 is different, you half to go into a 100 with fresh legs or you will pay later. I have completely deconstructed myself over the last month so I need to rest and let my body heal and come back stronger. Going into Heartland I feel like I'm in the best shape I've ever been in, and a lot better prepared this time than my first 100 at Rocky Raccoon in February. But, you never know what will happen in a 100 and only time will tell if all my hard training pays off. Starting to get excited about Heartland I have been looking forward to running another 100 for what seem like forever. There is somthing about the challenge of trying to run 100 miles that really gets me going. I love to see how far I can go and how far I can push my body and mind. In shorter races is mostly all physical but in a 100 is not only physical but a mental game also. You get a lot of time to think and reflect and question what your doing and why your doing it when your out there running for 24 +/- hours. For my last 100 I made a list of 10 reasons I wanted to run 100 miles and memorized the list and when times got tough I remembered the list and all the reasons why I was doing it.



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.

Sunday Rest

Totals this week:

89 miles

750 push ups

200 P90X squats and lunges

Week 5 Heartland training.

We'll this week was full of setbacks and problems. Just when it seemed everything was going great, BAM and the tides change. I found out my pacer is not going to be able to pace me as planned due to work obligations and part of my crew is out also. Not a big deal I should be able to get things lined out before Heartland. My running also took a setback this week, as I have been going really hard now for two weeks running harder and more than normal. As a consequence my legs have been a little ragged out this week. I took Monday off after last weekends long runs and Tuesday did an easy hour on the elliptical. Wednesday I ran in the morning and afternoon with the afternoon run not so great. I decided to take Thursday off again to let me legs get some rest because I was going to do a long run Friday afternoon and another long run Saturday morning to put as many miles in a 24 hour window as possible. My Friday long went reasonably good (slow) for the first 16-17 then was a slow, slow struggle with a lot of walking the rest of the way to 26 miles. I also got dehydrated and was down 8 lbs when I got home. I tried to hydrate good Friday night so I could do it again Saturday morning. I was still down 6 on Sat. morning so decided to take it slow and drink lots and lots of water. I had no choice but to go slow, I just could not get going and really struggled to get in 20. It was a struggle to even run at the end and I just didn't seem to have the motivation I usually have the last couple days. Being dehydrated don't help matters any either. Sunday I was going to run but decided to rest and take what I got this week and hope to get a good week in next week. It was a down week for me but hope to get back after it this week.

This weeks training:

Monday: Rest

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.

Thursday: Rest

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.

Sunday: Rest

Totals:
69.5 miles
500 push ups
250 P90x squats and lunges

Heartland Training week 6

We'll here we go again. Now that I have started thinking about Heartland my obsessive compulsive disorder has kicked in. Have I done enough? Have I trained hard enough? Do I have enough time to get to where I want to be training wise? Do I have what it takes to complete another 100? I have more questions than answers right now. Today Monday 8-31-09 I decided after a long contemplation to take today off. After the hard training weekend my legs were a little trashed and I contemplated weather to run today and run like ass or take a day off (even though I just had Friday off) and get better runs this week? I'm not sure I made the right decision but only time will tell. Starting to get excited about Heartland and having my sister Darcy as a pacer, I've never had a pacer before so this will be great to have some company over night. Not sure she knows whats in store for her running all night with a cranky and tired runner. Got a good crew lined up also in Mom, Dad, Jarret, Shelby and of corse my wife, who is becoming a veteran in crewing for me.

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?.

Week totals:
96 miles
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.

Heartland Training week 7

This blog is for my friends and family that often ask me how a guy trains to run 100 miles.

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.

Good training week

Had a good training week for the week after Psycho Psummer 50K. It's good to good to get back at it. It seems like when I don't have a big run to look forward to or to train for I get a little soft.
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.

Weekly notes 6-7-09

Monday I hit the Governs mansion after work for a nice and easy 9 miles. Tuesday I took a off. Wednesday was another run at the Gov's I hit it for 3.5 miles then looped back around for 6 more with a few of the Topeka trailgators. Thursday I hit the Gov's after work for 4 miles solo then 3 more with Kevin from work. Friday I hit the Gov's again after work for another 5.5 miles. Saturday morning I meet Hunter Munns and John Knowles for a trip to Banner creek near Holton for a couple 14 mile loops around the lake and a total of 28. It was a great day for running and was great to get out with them for a run. Sunday I was going to rest again, and it was hard, I kept telling myself to go run so I had to stay busy to keep myself from going out. It was like I was cheating on my girlfriend or something. I had decided to cut back a bit for the next couple weeks and let the body heal from months and months of hard training. Since we are leaving on vacation Thursday night for 11 days I thought this would be a good time for a break.
I'm sure I'll half to get in a few runs over vacation so we'll see how good a break I get.
Weekly totals:
59 miles
930 push ups

Weekly notes 5-31-09

It was another good week with lots of running and an extra day off work. Monday was Memorial Day so I had the day off and spent the day with the family hanging out on the patio. We put a couple slabs of baby backs on the smoker and man were they good. I took Monday off from running to recover from the previous weekends runs. Tuesday was back to work, hit the Governor's Mansion trails after work for 10 miles 7 miles solo and 3 with a co-worker who I have recently got to start trail running. Wednesday it was kind of rainy so I hit the elliptical for an hour on cardio level 12 for 4.25 miles. Thursday was another run at the Gov's for 10 miles in 1:30. Friday I hit the Gov's again after work for another 10+ in 1:45 with 3 hill repeats. Saturday morning I took off from home and headed to turkey point at Melvern lake where I was going to meet the wife and kid for a day on the lake. It was a good gravel road run for just shy of 20 miles in 2:45 min. Sunday morning I met some of the Lawrence Trail Hawks for a 20 mile trail run on the North Shore Trails. Runner role call was Nick, Jim, Gary, Levi, Laurie and myself. We had a great time as always running and chatting as we ran, it's always nice to run in a group after running solo most the time. Other notes: I'm starting to get siked for my next 100 miler, there is something about trying to run 100 that really intrigues me. I love the feeling you get from pushing your body and mind to extremes. I know Heartland 100 is still 18 weeks away but I am really looking forward to another 100. My sister is coming home from Florida to pace me the last 20-30 or so at Heartland so that makes it even more exciting. I think I have decided to try and run the Ozark 100 also, exactly 1 month after Heartland so that will be a huge challenge to try and complete 2 100's in a month. But I love challenges and the intence training it will take to pull it off.
Weekly totals:
74 miles
700 push ups
60 Lunges and Squats

Weekly notes 5-24-09

Let's see I had a busy run and work week. Had a job to get out so it was early days, up and at work by 4:30 a.m. all week for a total of 54 hours, as almost every week anymore. I guess it's better than the alternative but man would I like to get caught up once. Monday, was a Monday from hell and was glad the day finally ended and I headed to the Governor's mansion for a few miles after work. Ran 5 miles solo and meet a couple co-workers who are new to trails for 3 more. Tuesday I took the day off with no running. Wednesday I hit the Gov's again for 10.25 miles after work. Got to run at the Gov's again on Thursday for 7.75 and again on Friday for 9.25 in 1:30. Saturday I hit the gravel roads for 14 miles and then ran 3.5 with my Mom and wife. Today I went to Melvern and hit the 10 mile horse trail for an interesting 10 miles the lake was up so there was water over the trail in 5 spots and had to do some bushwhacking and wading to get the loop in. I was going to do it twice but after the firsts lap experience I decided to run the (dare I say it pavement) around the state park and see all the crazy campers. I ran every road in the park for another 10 and man was the park full. When I go camping I kinda like to get away from people so it didn't really look like that much fun to me. I did get a lot of looks running thru the park with my pack on and mud up to my knees from the loop on the trails.

Weeks totals:

70.75 miles

830 push ups

60 lunges and squats

Weekly notes 5-22-09

Here is my weeks notes: Monday was a easy day for me just hit the elliptical for 4.75 miles on Cardio Level 10. Tuesday I had jury duty in the morning so got up early and hit the road for an easy 7 miles in 1 hr. I was not picked for the jury, so I got released at 11:30 and decided to just skip the rest of the day at work. I then finished putting the metal on Darcie's horse shelter, after taking her to lunch. I got bored in the late afternoon so hit the elliptical for 3 miles on Cardio Level 12. Wednesday I hit the Governor's mansion trails after work for 7.5 miles in 1:06.
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.
Weeks totals:
64 miles
900 Push Ups
90 Lunges and Squats

Rock Creek and weekly totals

For only running once last week I ended the week on a good note. On Saturday I ran the Rock Creek trail 1/2 marathon. I decided since I had only ran once that week that I would go out and see how hard I could run the 1/2 marathon. I started out following the lead pack of the eventual winner, who's name eludes me right now, Rick Mayo, Greg Burger, I kept them in my sights for the first couple miles then fell back a little and was all alone. I ran really hard the first 8 miles or so and was felling really chipper. As the miles added up and with no one in my sights in front or behind I found myself running slower, I was still hauling ass down the hills but was taking it easy going up them. It's hard to keep pushing when there is no one around you, I was hoping someone would come up from behind and push me harder. But all in all it was a good run and I finished the 1/2 marathon in 1:45. Willie Lambert and the crew really put on an awesome event as usual. The Rock Creek series and the 50K last October was my first ultra and was what got me started running ultras. On Sunday I got up early and headed out for a country road
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.

Sunday 5-3-09

It's been a busy week, take one day off work get 3 days behind. Had to catch up or should I say try to catch up at work this week. Thursday and Friday I took off, after getting home late and getting the yard mowed for the first time. I could of baled it in spots. I did manage 150 push-ups and 40 Lunges and Squats each day. Saturday morning I hit the road first thing for an easy 10 miles in about 1:30. Me and the wife ran to Topeka shopping in the afternoon to get a new T.V after our big screen quit us. We did manage to get a new 42" flat screen. We had some Chinese food for lunch and man was it good. Watched Million Dollar Baby on the new tube that night with a big bowl of popcorn. Sunday morning I headed out for another easy 12 miles in 1:39. Still having problems with the back, it is starting to piss me off. I was going to run farther but, the back was giving me problems and I'm still not back up to speed since Free State. The wife did get her horse today and that made her happy. I know nothing about horses but she had one growing up and wanted one for her and Jarret. I figured I couldn't complain since I enjoy my running so much and she can enjoy her horse. The weekend went way to fast and I'm not looking forward to another long week at work. When is the next ultra anyway, I need a break again already.

Wednesday 4-29-09

O.K. I've been slacking on my blog. Let's see I don't think I've posted since Sunday, so let's get caught up. First, still working on my race report for Free State 100K, hope to have it up tomorrow. Sunday me and Gabe Bevan went out and pulled markers on about 6-8 miles of trail.
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.

Sunday 4-26-09

We'll I back from a weekend of camping and running at Free State at Clinton Lake. I did manage to finish the 100K coarse, despite the tornado sirens blaring the last 8 miles or so.
More later. Check back for my race report coming soon.

Week totals

Total miles this week : 75.19
Total push-up: 1135
Lunges, Squats each leg: 240