Some Inspiration For The New Year

This is must see -



We're all going to fall in life.
And we can all get up.
That enough is a win.

Update

Here's my training for today -

1. Long cycle -@22kgs 5:00 17 reps
2. Pushups - 3x20
3. Close grip chins - 3x1/2@18lbs
4. Run - bike path 7.35 (5.0@tempo)

pm
1. Run- treadmill 2.15

~
And here's what I'
ve been up to -
Running, long cycle and a bit more running. I've added doubles back into the mix to prepare for the Columbia Fat Ass 50 on January 7th and even more so to prep for Febuary and early March when I'll attempt 3 50ks in less then a month and a possible 100k in New Jersey later in that month. I'm still undecided about what long race to do - Laural Highland 70.5 is on my bucket list and I believe it's closer than the Jersey race. It would also give me more time to recover and train from the 50k string.
I'm looking forward to this year in running as well as regainiing some lost strength with heavier kettlebells (mostly long cycle, but working up to some heavier getups as well)Catoctin as always will be a big focus and I'm hoping this will be the year of a faster marathon. Doesn't have to be fassssst...just faster.

Happy Holidays everyone!

Race Review - Fredricksburg Blue & Gray Half Marathon

Yesterday was the last race of the year for me (most likely) and the Fredricksburg Blue and Gray Half Marathon was a nice finish to a pretty eventful racing year. A half was a good choice to end the year on - fast (a relative term)and short enough to let loose a little. In Febuary Moca and I ran a half marathon on the Dahlgren Rail Trail and it was almost completely flat and the drive to the race start was fairly flat as well. I don't know when or why Fredricksburg decided they needed hills between then and now but this was a damn hilly course. We had no clue about this until the first one and quickly figured out it wasn't a fluke when we hit the second and third hill. It was worse coming back. Fredricksburg is a very pretty town and we got to run through some very scenic neighborhoods with some older, historical housing along side the road. There is also section on bith path that runs along the Rappahannock river. Very pretty. It is also the site of a major battle of the Civil War and marks the second such battlefielf we ran on this year. It's always interesting to have a historicl context to a race to add to the flavor.
Despit the hills - or mainly (for me) the downhills on my still fatiuged quads from the Stone Mill 50+ I felt fairly strong and ran it in at 1:52:49. I'm happy to end the year with that. Moca ran a strong 2:32 and finished her goal of a race of month at no less than a half marathon. It's been a great racing year for her and I'm looking forward to what new goals she may set for 2012. And Matt, who ran his first Half in May for a 2:37 (I believe) ran his last for an astonishing 2:12! He must have a truly talented and gifted coach. Great job guys!
This is my second race in Fredrickburg and I've been happy with both. It's a beautiful area to run in and the crowds gathered at neighborhood corners to cheer were wonderful along with all the volunteers and fellow runners. It's a friendly little city and would be a great place to visit even without a race to run. A big thanks for the whole city and their patience with the large crowds and closed off streets!

What's next is a string of 50ks - four through the beginning of March with a possible 100k thrown for Mid March. Should be fun!

Thanks for reading,
Eric

Some Thoughts and Training Log

Todays workout -

1. Long cycle -@20kgs 7:00 26 reps
2. Alternating lunge - 1x30
3. Pushups/close grip chins 2x20/6, 2+18lbs
4. Run - 2.80 bike path (Bikilas)

~
Things are coming along nicely with long cycle and feeling pretty good after a long weekend of running - 20 Saturday and 8.50 on the trails yesterday. Not bad two week off of Stone Mill. This weekend will be the Fredricksburgh half mrathon but I'll be pacing my wofe and friend so it won't be a an all out effort on my part. After the race I'll be ready to add in double runs again to prepare for the Columbia 50. I honestly feel that double runs (even to a minimal amount) are a great addition to an ultra runners toolbox. Nothing prepares my legs to keep moving while tired as these and the boost in recover I feel after a race are worth it as well. Try it!

Long Cycle Love Affair

Todays workout -
1. Long cycle -@20kgs 6:00 25 reps
2. Alternating lunge -2x16
3. Pullups/close grip chins - 6/2@18lbs
4. Plank -1:00
5. Double swipes -@15lbs 2x12

~
The love has returned for long cycle and GS in general. A set of long cycle followed by pushups or pullups with lunges and an ab movement thrown in (or not as they are worked quite well from all of the above) and I'm done and ready for my run. The clubbell work is thrown in purely for the enjoyment of swinging the clubs and will be cycled in and out of my workouts as suited. Long stes of long cycle will be few however except for the occasional 10 minut set with the lighter weights (16kgs) and maybe a monthly "gut check" with the 20's. My main goal is to bring my trength back up with sorter, heavier sets, eventually getting comfortable with the 24's again and maybe even a set or two with the 28's - something I haven't done for well over a year. It was kettlbell sport work - the AKC (American Kettlebell Club) basic template that allowed me to make a fairly easy trnsition into ultra running and I feel the "moneyset" principle (one main set for time of jerk, long cycle or snatch) serves a very workable program for runers who can't afford to spen to much time outside of road or trail work and doesn't beat up the body and impair recovery (working with the 32kg's may prove otherwise)Anyway it worked very well for me and I hope to return to it and again reap similair benifits. The key is to not allow myself to be side tracked with all of the other fun stuff that doesn't really serve a purpose other than feed my training ADD.
Thanks for reading!

Drawn

There is nothing that's not
drawn to you.

My hand moves with a sense of
where you are.

Even from a world
away.

Races For 2012

Here is my tenative race plan for the upcoming year (2012)
January - Columbia 50k (Fat ass)
Febuary - Hashawha Hills 50k, Dahlgren half marathon (trail)
March - Seneca Creek 50k, NJ Trail series 100k, DC Half marathon
April - Bull Run Run 50 mile, Triple Crown Trail Marathon, Clydes 10k
May - Md Half marathon, Fredrick half marathon
June - NF Endurance run 50k
July - Cat 50k
August - Ben Morre half marathon
September - AF marathon, Conestoga 10mile, Freedoms Run marathon
October - Baltimore marathon
November - Metric Marathon, Stone Mill 50 mile
December - open

~
Everything of course is subject to change and hopefully I'll be adding on - there's a 50/50 chance of 100 thrown in and the Laural Highlands 70 mile race is an option I would love to try. Open for suggestions too!

Todays Workout

1. Long cycle -@20kgs 5:00 21 reps
2. Goblet squat -@12kg 2x10
3. Pushups -116 reps@5:00
4. Leg raise - 1x15
5. Run - bike path 5.25 (fartlek)

~
May race a 5k (trail) on Saturday and if not I'll run my frist 20 since Stone Mill (55 Miles)Either way should be good!

Todays Workout - 11/29/11

Todays workout -
1. Half snatch - @20kg 6:00 82 reps
2. Jerk set -@22kgs 1:00
3. Feet elevated pushups -3x10
4. Alternating lunge - 1x20
5. Leg raise -1x15
6. Run - 4.15 (2@tempo) bike path

~
Tempo speed is slow to come back but no real hurry. Half marathon on the 11th but not sure if I'll be racing it or just using it as a slower, extended temo run. Thoughts are shaping up for races in the upcoming year and things should be fun and exciting!

Good Morning

Breathed...against me and
again the world
sighs -

Good morning.

Workout and Turkey Rant

I hope everyone had a great Thanksgiving and ate well and ate healthy! I hope you all spared a turkey and continue to do so through the holidays and the upcoming year. If you're going to eat one - go hunting (if you must)They're tough, smart birds and have a better chance against you then most hunted animals and definitely more so then the poor animals that are tortuted for our "happy" meals.
Anyway - here's what I did today:
1. Long cycle -@16kgs 5:00 36 reps
2. Alternating sheild cast -@15lbs 3x12
3. Close grip chins - 1x5, 1x3@8kgs 1x1@12kgs
4. Plank -1:00

Thanks for reading!

Training Log - 11/23/11

Todays workout -
1. Long cycle -@20kgs 3:00 14 reps
2. Side swipe -@15lbs 2x15
3. Pullups/pushups/close grip chins/pushups - 5/15/5/15
4. Run - bike path 4.30 (Bikilas LS)

Nice, Simple Routine For Lower Leg Health

Todays Workout and Vegan Recovery Rant

Todays workout -
1. Half snatch -@20kg 6:00 80 reps
2. Pushups -106 reps@5:00
3. Leg raise - 1x15
4. Run - 3.25 (10:00@tempo pace)

~
Recovering very nicely. It's amazing what a vegan diet can do for an athlete, especially an endurance athlete. Even as a vegetarian (I included dairy, eggs and on occasion, fish, in my diet) I never expereinced the rapid recovery that I do now. I can talk about this until I am blue in the face and it will still be doubted until an athlete (or non athlete) commits to the practice (and it is a practice for quite some time) and expereinces it for themselves. Three days after a 55 mile ultra and I am doing speedwork. That's proof enough for me.

Race Review - Stone Mill 50M 11/19/11

The Stone Mill 50 is in it's second year and what started out as a "Fat Ass" race for JFK 50 orphans (JFK is one of the lonest running ultras in the country and has become extremely difficult to register for) has turned into a fine event of its own. Race director Doug Sullivan and all the volunteers did a remarkable job of turning this smaller race into highly enjoyable, competive ultra. A first class event and thank you Doug and all the volunteers who stood out in the cold, met every need of each runner and listened to our complaints about GPS milage. (More on that later)
My goal was to break 11:00 for this race and with a 6:00am start and daylight savings time I wanted to minimize my night running time. Both goals pretty much went out the window but not for lack of trying. Stone Mill is a highly runnable course and definitely a PR course (I believe) for a 50. What kept the goal out of reach (mainly) was a slightly longer course than expected (more on that later) The course itself is mostly single track with a bit of road thrown in and some time spent on the C&O Canal, which was really a nice touch as our spiritual running brothers and sisters out at JFK would be spending some 30 odd miles running north of us along the canal as well. Nice to feel connected to a larger community (those suffering along with us)I have to say that I enjoyed every aspect of the course with my favorite being the pine forest area in the later miles. If anyone wishes for a tast of the course Seneca Creek 50k runs along the same trail and is held in March.
The more ultras you run the more each event feels like a reunion and it was great to see my runing buddies and play tag with a few (thanks Judith!)
and run into others later (nice seeing you Hai and Grace) as well as those who attend with you (Moca, Matt and Melissa who all ran great races!)These friends really help the miles fly (sort of)and a big thanks to you all.
On a note about gear I wore my NB 101 after a long debate with myself about going more minimal (Merrell Trail Gloves) After a few miles in I really regretted not having my Merrells. Not because of any shoe problems but that it's such a runnable course that the Trail Gloves would have handled perfectly. So next year I know. I also wore the Nathen Running Vest and it was great! Highly reccomend it and I'll find a link later to post for all to see. It held everything I needed and was completely comfortable. Also my Garmin GPS (305) lasted, remarkably, the entire race. Very often it gives out on 50ks so this was a great surprise. That covers gear. Along these lines let me add that since it was cold I started out with an Under Armour long sleeve top and a polyester shell over it (I was in shorts and hat as well - don't wan't you to think naked thoughts) and this was a fine combo to start with but I ditched the jacket around the halfway point as I was on target for time goal, it was warming up and I didn't see the need to keep it any longer. This was a mistake and where the mileage mix up comes in. It's also my only (minor for me) complaint. The race proved longer than the 50 (an email was sent out saying 51.5 the night before and it was longer than that as well)so I spent more time running in the dark than planned. After one major stream crossing (crossed it twice actually) a chill crept in and I really wished for that jacket, especially as it was hard to gather any speed in the dark with my headlamp offering a dim view after only a few feet. I ahve heard the milage reported anywhere from 54-56 with my GPS saying 55. Either way it's a distance PR for me and I'm happy - no complaints. I got to prctice night running along the trails and it gives me great confidence for longer races in the future (100k in March?)Others however felt a bit mislead about the distance as they were unable to plan for the longer time. Not really sure how this all came about but I'm sure it will be explained and the bugs further worked out for next year. These events are tough to put together and over all everyone connected with it did a excellent job. Again a big thank you!
So it was a great race altogther and one I'll be back for. Two days out and I'm feeling more recovered (Vegan power bitches!) and ready to rock another event. Maybe a Turkey Trot 5k Thursday!
Thanks for reading everyone.
Peace,
Eric

Thanksgiving Rant

I'm a little disturbed on hearing reports that workers at Target, Walmart, and other retail stores will be asked to report for work Thanksgiving evening or by 12:00am Friday morning. It's a holiday for everyone. If you need something - buy it the day before. Or the day after. The era of "Black Friday" should be over. The mad rush to buy, comsume, to have bleeds us dry spiritually. Enjoy Thanksgiving - stay in, eat (healthy)spend time with your family, watch football or the first airing of It's Wonderful Life for the season. Enjoy Christmas - but keep the stress at bay, it's a spiritual holiday first. It's the birth of Christ and Christ is alive within us all - so it is our day to give birth to the spiritual aspect of ourselves, the loving aspect. Give yourself the gift of peace first, then extend it towards other. And maybe then buy the toy, clothes, gift for a loved one. Or maybe again just offer them your love. It's the greatest gift we have to share.
God Bless.

Todays Workout - 11/21/11

Todays workout -
1. Jerk set -@20kgs 3:00 16 reps
2. Double swipes -215lbs 2x10
3. Alternating lunges - 1x20
4. Pullups/close grip chins - 5/4
5. Plank -1:00
6. Run - bike path 2.60

~
Recovering nicely after race/ Hopefully I'll have a race report up tonight or tomorrow. Stay tuned!

Todays Workout- 11/14/11

Todays workout -
1. Jerk set -@20kgs 3:00 18 reps
2. Double swipes -@15lbs 1x10 1x12 1x15
3. Pushups - @5:00 124 reps
4. Leg raise - 1x20
5. Run - 2.20 Bike path (Bikilas)

`
I always seem to feel worse while tapering - things that didn't hurt before suddenly begin to ache and my legs feel heavy. Fortunetly it seems to turn around on race day so it all pays off in the end.

Shoe Thoughts And Training Log

Todays workout -
1. Half snatch -@20kg 6:00 75 reps
2. Pullups -@5:00 20 reps
3. Mills -@10lbs 2x15
4. Pushups - (feet elevated) 3x10
5. Aternating lunge - 1x20
6. Fit ball crunch-1x15 9with 10lbs med ball)

~
A week out from race and the shoe debate begins (and continues)my thoughts were pretty much settled on a new pair of NB Minimus but haven't been able to find the right size and I don't feel like I have been as lucky in these shoes for higher milage as I have been in the Merrell Trail Glove. I'm also worried about the extra distance in minimal shoes as most of my running in these shoes have been 50k and under. With that I mean I start to lean towards the NB 101 which have always served me well until some blisering in the Conestoga 10 miler last month. See the problem?
Stay tuned for answers.

Workout and Race Thoughts

10 days out from race - and nows the time for second guessing. It's a mind gane and one that doesn't serve well as the trainings in and if it isn't...well nothing can be done about now anyway. I'm thinking I could have used a 50k somewhere between July's Cat and Octobers marathon. It may not matter but it would have been great for confidence. On another note I have gotten plenty of speed work in so that has left my legs feeling pretty strong. I think the race will come down to time managment and walk breaks (plus fueling) so it will call for a msart race above all else. We'll see if that's my strong suit!
Here's todays training -

1. Jerk set -!@20kgs 3:00
2. Alternating sheild cast -@15lbs 3x12
3. Plank -1:00
4. Alternating lunge -2x20
5. Pullups/close grip chins -7/5
6. Run - 4.33 bike path (Bikilas LS)

Todays Workout and Thoughts

Todays workout -

1. Half snatch -@20kg 6:00 55 reps (switch whenever)
2. Torch press -@(2)15lbs 3x5
3. Alternating lunge -1x30
4. Pushups - 122reps@5:00
5. Leg raise -1x20
6. Run - bike path 5.10 (3.05 @7:53 tempo)


~
11 days out from 50 - reduced milage but kept intenisty fairly high. Everything drops back from here on out - need fresh legs and everything else will fall into place. Training is there. All esle is mental.

Weekend Training And Today

Great weekend running and training although I skipped the Grapevine 8k (more for mental reasons than physical) and ran 11 on the bike paths Saturday and 9 on the trails Sunday. Both felt light and easy. At this point I'm as ready as I will be for StoneMill 50 in 12 days. Time to rest, run and rest some more.
Here's todays workout -

1. Long cycle -@20kgs 3x1:00
2. Shield cast-@15lb 2x10 (per side)
3. Alternating lunge - 2x20
4. Pullups/pushups -18/62 ( supersetted for 5:00)
5. Fit ball crunch - 1x25
6. Run - bike path 4.03 (Bikilas LS)

Running Form With Chris McDougall

Here's Chris McDougall (Born to Run...as if you didn't know) teaching a running technique called the Hundred Up. He claims it teaches a full proof way to run, injury free with ese and grace. I see no reason to doubt him. I have done similar drills before with great results and I will add this into my present program. I find that even after years of working on my form I still fall into old habits as I tired and it never hurts to re-enforce proper technique and form. So here it is...amnd thanks Chris!

Truth Speaking

Race Thoughts (Stone Mill 50m) and Training Log

Todays training -
1. Long cycle -@16kgs 3x1:00 (minute rest between sets) 8rpm
2. Swipes -@(2)15lbs 2x10
3. Pushup routine -20/10/10/10 (reg/close/wide/pike)
4. Alternating lunge - 2x10
5. Fit ball crunch - 1x25
6. Run - bike path 5.30 (Bikiilas)

Pm
Run - road/bike path 3.70 (Bikilas)

~
I'm going to try to push for 50 miles this week although I'll be ok with 45+ too. I'm 18 days out from the 50nad starting to think race plans and even what may come after. I'll save the after for another post though. As far as race plans - I would like to break 12 hours by a comfortable margin. What that means I'm not sure yet - except that I doubt I'll push hard for a 10 hour finish. Now if I'm feeling strong and it looks like it may be in reach - well that's another story, We'll see on race day. But for now I just want to run another 50 and have found, enjoy the (long) day and let that time (sorta) fall into it's own groove. I am planning on 15/5 ratio of running and walking with hill walks thrown in wherever they appear - although I do like running hills. 50 miles is a long run so it will be best to curb my enthusiasm for at least a bit. For right now though - I feel redy for whatever the day brings. Stay tuned!

Dr. Doug Graham On Nutrition and Recovery

Doug Graham's book 80/10/10 could and should be the modern bible for sports nutrition and recovery as well as a guideline on optimum living and health. Here he is speaking on recovery for the endurance athlete -

Some Training and Some Thoughts

Todays workout -
1. Long cycle -@16kgs 5:00 32 reps
2. Mills-@10lbs 2x15
3. Plank -1:00
4. Pullups/close grip chins -6/5
5. alternating lunges - 1x20
6. Run - bike path 7.0 (5.0@tempo)

I hit the 5 mile mark at39.44 with an average pace of 7:56 - not too far off the pace I would need to qualify for Boston (not yet a goal but the seed has been planted)This was a great tempo run for me but also serves to show me how much farther I have yet to go as far s spped (and distance for that matter) go. It's nice to have a clear path ahead and know it's heading in the right direction (health, longevity, joy and purpose)I wish this for everyone.

Training Thoughts and Todays Workout

Todays training -
1. Long cycle -@20kgs 3:00
2. Clubbells Gamma cast to fron press -@15lgs 2x10
3. Alternating lunge -2x20
4. Pushups -125reps@5:00
5. Run - bike path 3.0

~
Good time to taper - feel like I'm walking a fine line of strength and speed and over all fatiuge at once. Still some hard runing to do but the time for distance is pretty much done until the 50. Tapering is actually harder for me than the training as I feel like I should always be doing more. I know better - and mostly I listen to my self. But still there's a nagging voice urging for more, faster and even more. Hopefully I know better by now. I am older f not a little wiser. We'll see.

Training Log - Weekend Edition - 10/29-10/30/11

Saturday -

1. Run - bike path 20.0 (Bikilas LS)
2. Alternating lunges - 1x30



Sunday
1. Run - bike path 10.0 (Bikilas)
2. DB Complex#1 - 2x6@20lbs
3. Long cycle -@22kgs 1:00
4. Pullups/Pushups - (pullup ladders 1,2,3,4,5/10 pushups between ladders)

Pm -

Run- road/bike path 2.55 (Bikilas LS)



~

62+ miles for the week - ast of the high volume and a slow taper towards the 19th

Training for today

Todays workout -
1. Long cycle -@20kgs 6:00
2. Alternating lunge - 1x16 1x20
3. Pushups - 125reps@5:00
4. Fit ball crunch - 1x30

~
Calling for snow tomorrow - puts a bit of a damper on my 20+ but it may be the last shot for another long run before Stone Mill. Not sure how far I would wish to push it before tapering.

Todays workout

1. Db Complex #1 1x6@10lbs 1x6@15lbs 1x6@20lbs
2. Jerk set -@20kgs 2:00 15 reps
3. Plank -1:00
4. Alternate lunges -1x20
5. Pullups/close grip chins - 5/5
6. Run - Fartlek 5:00 (Bikilas LS)

Pm
Run - 2.25 bike path (Bikilas)


~
62 plus miles since last Saturday and on track for 30+ for the upcoming weekend. Lst high volume week but I may sqeak in one more long run before the actual taper. All depends on how I'm feeling. So far - strong.

Todays Training

Todays Workout -
1. Long cycle-@16kgs 4:00 30 reps
2. Pushups -100 reps@4:50
3. Fit ball crunch 01x30
4. Run - 6.0 bike path

pm
1. Run - 2.6 bike path (Bikilas)

Todays Workout and Training Thoughts

Todays workout -
1. Long cycle -@20kgs 2:00
2. Shoulder complex -@15lbs(DB) Lateral raise/upright row/press 2x6
3. Alternating lunge -1x12 1x16
4. Pushups - 55reps@2:00
5. Run - trail 2.33 (Trail Glove)


Pm -
Run - 3.00 bike path

~
The goal is 60 miles for the week. This week and next are my only two planned high volume week before the taper begins for Stone Mill. Leading up to the race, the weeks haven't been filled with a great amount of vollume but some high quality races. So I feel a push for volume will be benificial and will work well with the previous races of the past few weeks. Time will tell.

Training for Today - 10/22/11

Todays training -
1. Run - bike path 20.00 (Bikilas LS)
2. Alternating lunge 1x10/pushups x20/lunge x12/pushups x20



Pm -
Run - road/bike path 2.0

Training Thoughts and Training Log

Todays workout -

1. Long cycle -@20kgs 3:00 16 reps
2. Swings -@20kg 25/25
3. Plank - 1;00
4. Alternating lunge -1x24
5. Pushup routine -20/10/10/10 (reg/wide/bar/pike)

~
For now we have decided against a super long run for the weekend (50k) and opted for a 20+ with a double run option for both Saturday and Sunday. We'll still get in plenty of miles but it should be less stress on the body, especially after last weeks marathon. My goal will be 30 miles for the weekend which will leave me just short of 50 total. Count down for Stone Mill begins!

Mike Arnstein - 4th Place Leadville 2011 Video

Todays Workout -10/20/11

1. Long cycle-@20kgs 3:00 16 reps
2. Plank -1:00
3. Lunge/pullup/pushup -(circuit) 2x20/5/10
4. Run - 4.30 (Farltek)

PM
1. Run - bike path/road 2.5

Dr. McDougall On Fat Vegans

Don't be one (Please)

Todays Workout - 10/19/11

Todays Workout -
1. Long cycle -@20kgs 5:00 23 reps
2. Sit-ups - 1x25
3. Pushups - 115reps@4:55
4. Alternating lunge -2x16
5. Run - bike path 3.0 (Bikilas LS)

PM
1. Run - bike path/road -2.0 (Bikilas LS)

NO OIL!

NO OIL!

Todays Training and Training Thoughts

Todays workout -
1. Long cycle-@20kgs 3:00
2. Plank-1:00
3. Alternating lunge -1x20
4. Pullups/chins - 23 reps@4:50
5. Run - bike path 4.10 (3 miles @tempo)

-
~
Feeling better today except for a cold I caught the day after the race. Races are tough on the imune system and tougher still with the thousands of people gathered together, Other than stuffed up I don't feel so bad - my legs were fatiuged (as to be expected) but had no trouble holding my tempo pace. I'll increase again as the weeks progress until I taper for Stone Mill. I'm considering some track work as well (must likely on treadmill) to strengthen legs and help pace. Usually my speed work has consited of fartleks (and will again) so the intervals (mostly 800 or 1ks) will be dofferent and we'll see what they bring to the table.
Thanks for reading!

Training Log- 10/17/11

Today -
1. Long cycle -@20kgs 1:00
2. Swings -@20kg 22/22
3. Alternating lunge - 1x12 1x16
4. Pushups - 120reps@4:55
5. Run - bike path 2.5 (Bikilas LS)

Race Review - Baltimore City Marathon

I'm not going to do a (for me) traditional race review here - it was a big city city marathon with lots of money (well) spent and went off like clockwork. Samml races have lots of charm and the (few) things that go wrong usually and mostly add to the charm. With Baltimore it's the city and people who bring the charm. From scenic and historic neighborhoods to street corner, makeshift aid stations (serving beer shots)and a side trip through the zoo (alligators, skunks and penguins!)the race is al charm. And all hills. Although truthfully after my last few races the hills were less then intimidating. They still took a toll on the quads though.
For a race this big I still saw many freinds and races are starting to feel like a family gathering. That's a really great feeling to know that in a crowd of thousands that you're never really, truly alone. It's a nice reminder for our trip through life.
It was Matt's first marathon and although he didn't get the time he wanted he ran a great, smart race with many lessons along the way. Next marathon will be even better - unfortunetly he has to go through a 50 miler to get there! Moca ran her third marathon for the year (plus three 50ks, 3 halfs and a handful of 5ks) and this last on came on the tail end of a streak of 4 races in 5 weeks (including Air Force Marathon)and the toll was eveident but she pulled through strong and positive. Great training for her as she tackles her first 50 miler next month.
I ran a good race but could have ran it smarter. Not much of a taper for me after many races in last month and I came out with two fast of a pace - which nearly defeated the purpose of my Galloway program (don't want to here from the anti Galloway brigrade!)The plan was to run 4 and walk 1 and hold steady with a pace between 9:55 and 10:10. I ran 9:05 to 9:40 through mile 15 (2:07 at half) and cut walk breaks in half far to many times. I didn't have the kick I hoped for at the end but I wasn't spent (as I was last year) either. I ran the first half with Melissa who ran a tough as nails race with a sprained ankle at mile 3. She's not a walk break girl at all and we battled back and forth a bit (she tried her best to abide the Galloway rules - thanks Melissa!)and at mile 13 or so I pulled ahead and she made it a medical aid tent, got wrapped up and finished strong. With no more walk breaks!
So we're on to Stome Mill 50 next and this was a stop along the way. It's a great stop and one of my favorite races and a great way to get to know Baltimore. Come run with us next year! (yeah you)
This years race also convinced me that I have a sub 4 in me if not right now (but maybe) then real soon and I may look for a mid-winter race to try for it. Just a bit more tempo work and I'm there.
A big thanks to all who particpated in the Baltimore City Marathon - from races, pacers and volunteers and more!

Peace,
Eric

Training Log - Weekend Edition - 10/16-10/16/11

Here's what the weekend brought -
Saturday -
1. Baltimore City Marathon - 4:27:08 (about medium effort - felt good)

Sunday -
1. Run - 4.20 bike path
2. Long cycle -@16kgs 3:00 23 reps
3. Pushup routine -20/10/10/10 (reg/close/wide/pike)
4. Pullups/close grip chins -6/5

pm-
run -bike path 2.0

~
Not a bad effort on the marathon. Could have been (much) better - could have been (much) worse. I'm happy and it was a great training run for Stonemill. Plus I'm not wrecked from it - although my left knee is a bit wonky. Training stays intact through November 19th (then I rest)

Race Thoughts and Training Log

Todays workout -
1. Foam roller/JS bands/joint mobility
2. Half snatch -@16kg 6:00 95 reps
3. Pushup routine - 20/10/10/10 (reg, close/wide/pike)

~
Usually start my workous as above but only record it when it's a
more in depth part of my workout (like before a race)

~
And the taper continues. I always seem to feel worse with the less I do - until the day I race and then I'm thankful for the taper.
No race predictions other than a finish and (hopefully) a smart race. I need to keep in mind it's a training run for a much larger race. Yet I still have some goals and one will be (as always) finish strong and (it would be nice) bring it in as much under 4:30 as I can without sacrificing recovery time. My head (and legs) tell me I have a 3:50 something in me right now. I just don't know how I would feel after racing such an effort and it's too big of a chance right now - I'm relly looking forward to another 50. So I'll take what my legs can give me on race day. It's as much as we can possibly ask.

Homemade Hummus

Todays workout

Todays workout -
1. Pushups -50reps@1:37
2. Pullups - 2x5
3. Vertical lift -@25lbs 5:00 103 reps
4. Pushups -50reps@1:40
5. Plank -1:00
6. Run - bike path 4.0

~
Last run before Saturdays race

Todays Workout and Daily Video

Todays training -
1. Long cycle -@20kgs 2:00
2. One arm clean&press -@16kg 6:00 71 reps
3. Deck squat/pushup/burpee/pullup - 2x10
4. Fit ball crunch -1x30
5. Run - bike path 4.0 (3@race pace)

And a vid to share -

To Dance

Silence sings unheard...in
all but heart and
senses.

our song becomes this inner
symphony.

and we dance together in the
stllness of our minds.

Training Log and Training Thoughts

Todays Workout -
1. Long cycle -@20kgs 3:00
2. Pushups (bars) 3x10
3. Pullups/close grip chins - 25reps@4:50
4. Plank -1:00
5. Run - 2.50 bike path (Bikilas LS)

~
I have been tempted to keep a regular running schedule (higher milage) right up through the marathon as "officially" it's a training run for Stone Mill 50. But I am over do for a back off and I do wish to run is slightly faster than last year - so I'll taper and run through hard and heavy for another 3 weeks and then have a bit of a longer taper for the 50. Double runs will resume shortly and the Saturday or Sunday after the next will hopefully be our own Fat Ass 50k around Centenial Lake (13 times around) Should be fun! And it will be the last really long run before the 50. Stay tuned!

Eric

Training Log Weekend Edition - 10/08-10/09/11

Saturday -
1. Run - bike path 9.70 (Bililas LS)

Sunday -
1. Run - trail 5.70 (NB Minimus)
2. Long cycle -@20kgs 4:00 20 reps
3. Pushups - 20/10/10/10 (reg/close/wide/pike)
4. Fit ball crunch/reverse crunch - 1x30/10

Falling

and air moves in swift
caress against a
falling
leaf.

a stretch of earth becomes home in the
gift of its receiving.

Everthing must someday fall.

yet nothing falls
alone.

Training For Today and Race/Training Thoughts

Today -
1. jerk set -@20kgs 3:00
2. Pushups/pullups/close grip chins 110/20 (super set - ladders for pullups&chins 2/3/50
3. Fitball crunch/pike - 1x30/10

~
And now I taper - legs are beginniong to recover but still heavy and no sense pushing too hard right now. Part of me wants to train hard and hit some more milage this weekend to prepare for Stone Mill and don't worry so much about the marathon. But I think I will benifit more from running Baltimore with fresh(er)legs and continuing from there. Time will tell if I'm right or not. Either way I'll only do at must two more weeks (after marathon) of hard training before tapering (again) for the 50. It's been a good race year for me and I think I have the foundation to see me through. Again...we'll see.

Todays Workout and Striders

Todays workout -
1. Long cycle -@20kgs 2:00
2. One arm clean&press -@20kg 3:00
3. Alternating lunge - 2x20
4. Pulups/close grip chins - 6/5
5. Plank -1:00
6. Run - bike path 4.6 (5 striders@100m for finish)

~
And how to do Strides

Training Log - 10/05/11 and Video!

Todays Training -
1. Long cycle -@20kgs 3:00
2. Swings -@20kg 20/20
3. Pushups -115 reps@4:50 (various postitions)
4. Fit ball crunch - 1x30
5. Run - 5.30 bike apth (Bikilas)

~
10 days out from Baltimore - I would like to keep pushing hard but that would not be the wise thing to do. Taper begins (sort of) now with my long run being no more than 10-12 and an easy 5 for Sunday. It's been 3 weeks since I've hit a 20 but I belive the two weeks of hard racing will cover that more than well. In the mean time -


I'm getting excited for Stome Mill!

Todays Workout - 10/04/11

Todays workout -
1. Long cycle-@20kgs 2:00
2. Plank- 1:00
3. One arm jerk -@20kg 3:00 40 reps
4. Pullups -20 reps@4:50 (various grips)
5. Run - 9.0 (8@tempo) bike path (Bikilas)

Pm
1. Run - 2.40 bike path (Bikilas LS)

~
Great tempo run today with 8 miles at a average pace of 8:21 (for the first 5 or 6 I was hitting in the low 8:09 and under)with a pr of 7.24 miles for the first hour. Not too bad after Satudays half. Slight discomoft in the top of my right fot though ( not while running but while walking the dogs of all things) so I'm thinking of slowing tgings down and getting ready for Baltimore in two weeks. Hopefully rest, ice and some icey hot will fix it up!

Todasy Training and Daily Video

Todays workout -
1. Long cycle -@16kgs 5:00 33 reps
2. Alternating lunge - 2x20
3. Pushup Routine -20/10/10/10 (reg/close/wide/pike)
4. Fit ball crunch - 1x30
5. Run - trail 3.14 (Trail Glove)

Pm
1. Run - road/bike path 2.36 (Sport Treks)

~
Threw in a mile walk with my friend Angela and that's it for the day. Sore, but recovering nicely from my effots Saturday. Hoping for a fairly high volume week and then begin tapering with a shorter long run Saturday and easy run on Sunday. Two weeks til Baltimore!

Here's Dr. Joel Fuhrman on the best diet for athletes

Training Log - Weekend Edition - 10/01-10/02/11

Saturday
1. Freedom's run Half Marathon (Bikilas)

Sunday -
1. Run - bike path 7.5 (Sport Treks)
2. Long cycle -@20kgs 2:00
3. Pushups - 100reps@4:00
4. Pullups/close grip chins (alternating ladders) 1/2/3 (12 reps total)
5. Planl - :30

Race Review Freedom"s Run (Half Marathon) 2011

Another weekend - another week. This time is was Freedom's Run Half Marathon in Shepardstown West Virginia - a very hilly place to hold a race. The half marathonn is part of an all day event featuring a full marathon, Hlaf, 10k, 5k and a fun run. Race Director Mark Cucuzzella's - recent winner of the Air Force Marathon - hard work was evident in every aspect of the event - from Parking to after party everything was well thought out and geared for the runners pleasure and race pursuit. Great job and thank you Mark!
The weather was cold and rainy but after the humid conditions of last weeks Conestoga Trail Race it was a nice change and as proved later was a big determining factor in Matts race. I enjoy (for the most part) running and racing in rain so in no way did it detract from my enjoyment and from the looks on most peoples faces (aside from the usual "it hurts because I'm racing" look) they enjoyed it too. The full marathon winds through four National Parks - I believe thet the half only goes through two - and this is beautiful countryside (even the hills) that really makes a runner feel alive to run through. And I think I mentioned hills previously? There are hills! Fortunetely after a summer of Catctin and Last weeks Conestoga we were all well prepared for hills. And it showed as Matt smoked a 2:17 for a hugh 17 minute PR. Strong run Matt! This is after a week where both he and I were worried about "dead legs" from the effects of Conestoga and my (stupidly) adding goblets squats into my workout the day after the race. I worried about this up until Friday with my legs still sore. However race day - after the inital bottle-necking that lasted a bit longer due to the narrowness of the course begining and again on the C&O Canal my legs losen up nicely and I was able to run a 1:57 with the last 4 miles a nice clip with a pace into the low 8:00's (8:04 mile 12) and high 7:00's for the finish. For my second tough race in as many weeks I'm happy with this and it's great preparation for Baltimore's full and Stome Mill 50 in the upcoming weeks. Moca ran a 2:32 and on these hills after a very full and tough three weeks of racing (Air Froce Marathon - full,and Conestoga)that's a great run. Her schedule has been packed tight lately and these runs have served to provide the training for each upcoming race. Great job Moca!
I experimented with Jeff Galloway's run/walk method - something I often use in training but have never used in a road race before. My ratio was run 4 and walk :30 and it worked well after a little trouble at the start due to space and a crowded course. It served the exact pupose I had hoped it would - saving my legs for more training and allowing me to finish stronger at the end. The last 4 miles were walk free and faster then all previous miles. Really happy about that. This is the same plan I'll use for Baltimore and hopefully I'll have similar results.
Aside from the beautiful scenery, there was also ample parking and a great after party at the Bavarian Inn. A picture may surface of me holding a soft pretzle and a glass of beer. Only one of these was actually consumed and I'll let everyone guess which. I also got the chance to hang out with my friend Danny and see his beautiful wife (he married up) Christy who live in Shepardstown. Danny ran the 10k as a training run after injuring his foot a few months back and I'm happy to see him back on his (running) feet! Great seeing you guys!
So it was good day of running, racing and fun. If you haven't run this even mark it on your calander for next year. It's a tough, challenging course that will bring out the best in a runner. It certainly did for all of us. I'll be back next year for the full!

Thanks for reading!

Training For Today and Race Thoughts

Todays workout -
1. Foam roll/joint mobility/bands
2. Pushup circit - 20/10/10/10 (reg/close/wide/pike)
3. Pullups/close grip chins/med grip pullups - 6/5/5
4.Pushup routine - 20/10/10/10 (Hindu/wide/bars/close)
5. Kick backs/curls -@15lbs 2x10

~
Tomorrow is the Freedoms Run Half Marathon - my legs are finally starting to come back to life and we'll see if that's enough to get me in under 2. I'm not too pressed about it as either way it will be a great tempo run for Baltimore in 2 weeks and from what I hear it's a beautiful course. So it's enough to simply be there on a nice day and run. After tis weekend I'll put in a hard week of training (another tempo run, fartlek and 15 mile long run0 then taper for Baltimore. From there it's 3-4 weeks of doube runs and 20s on my long run until I taper for StoneMill 50. There is a chance I'll run the Metric Marathon in early November and then some additional miles afterwards. So that's the (tenative) plan. Stay tuned!

Todays Workout and Video (Bodyweight Drills)

Todays training and some great drills for runners -
1. One arm jerk-@24kg 6:00 75 reps
2. Swings -@20kg 21/21
3. Plank -1:00
4. Pullups -(mixed grips) 25@4:57
5. Pushup routine -20/10/10/10 (reg/close/wide/pike)
6. Run - bike path -2.4 (Bikilas)

~
Legs are not feeling fresh - tomorrow will be pushups and pullups and hopefully my legs will come back the dead or I'll have to readjust my race goals for Saturday. Either way it's a beautiful course and I'm looking forward to it.

Here are some great bodyweight drills for runners -

Todays Workout and Some Half Marathon Training Tips From The No Meat Athlete

Todays workout -
1. Jerk set -@20kgs 4:00 27 reps
2. Swings -@20kg 20/20
3. Pushups - 110 reps@4:56
4. Run - bike path 3.4 (Bikilas)

Here some great training advice from No Meat Athlete Matt Frazier

Todays Workout and Video

Todays Workout -
1. Jerk set -@22kgs 1:00
2. One arm clean&press -@20kg 6:00 50 reps
3. Plank -1:00
4. Pullups/close grip chins -6/5
5. Pushups (wide stance) 3x10
6. Run - 5.25 (4.20@tempo)

~
Short tempo run today and practiced walk breaks (run 4/walk 30) and that slowed my avergage down to 8:38. I wuld be happy though if I could hold that pace throughout the hald this weekend and if I could holad a 9 something for the full in 3 weeks. Legs are sore - hills of Conestoga and Goblet squats don't mix. Really need to focus on recovery now.

Here's Dr. Doug Graham showing off the benifits of Raw Vegan -

Training Log - Today and Weekend Edition

Saturday through today -
Saturday
1. Run - 5.5 bike path (Bikilas)
2. Pushup routine - 20/10/10/10 (reg, close, wide, pike)
3. Pullups - 23 reps@4:46
4. Pushup routine (same as above)

Sunday -
1. Conestoga 10 Mile Trail race 10:00 (NB 101'S)


Monday -
1. Jerk set -@20kgs 3:00 20 reps
2. Goblet squat -@12kg 2x10
3. Swings -@16kg 25/25
4. Pushups - 75@3:11
4. Run - bike path 3.5 (Bikilas)

Conestoga 10 mile Trail Race Review -09/25/11

Conestoga 10 Mile Trail Race. Epic. As always. Maybe even more so this year as Central Pa. was hit hard by the recent flooding, extra humidity this year and just generally wet, slick, and slippery on an already 10 tough, hilly (and thats putting it mildly) course. Throw in the bee stings and we have the makings of a classic. This year was made all the more special as Matt and I were joined by great friends and running legends! This year brought out Moca (my wife) who has been nagged for three years to finally make it out, Dr. Randy and his swift footed friend Jason, true running ultra stud and legend Tom Green (first ever Ultra Grand Slam runner - that's the four toughest 100 milers all run in the single course of a year)and legends in the making Judith and Abby. At this point it didn't matter how the race went - running with these guys (girls) was and is an honor and a privledge.
The whole day really was an event - from the beautiful counrty side on the drive up to the bus ride to the course ending - it's all part of the fun. But (and maybe this is only me) the real fun begins on the 900 foot hand over hand, mad scramble in the first mile. And that's just the beginning of what Race Director Bill Smilth bills as "Ten Hillish miles". With aid stations at mile 2,4 and 7 I figured I was safe taking only one small hand held bottle and this would prove to be a slight mistake as the humidity was moisture and energy draining. I left the race a bit dehydrated (which Moca rightly pointed out is a re-occuring issue with me and one that's entirely fixable). The aid stations themselves were fairly simple but as always manned by a great crew who kept us all on our feet (except for the slipping, sliding and falling). Thanks guys! It was in these first 2 miles that we all began to seperate. Matt and I ran near Abby for a bit and Moca and Judith ran all the way to the finish together. Randy and Jason took off and we never saw them again until the end - way to run guys! I should add that this was their first trail race ever and both finished well under 3 hours. Matt begin having problems around 2-4 miles in and this was unusual as we usually run the course well up until the climb coming into the 7 mile station. But with the slipping and the humidity everything was hard and it took its toll early. So around mile 4 Matt assured me that he was fine on his own and I took off and tried to catch Randy and Jason (I never did). Matt pushed hard and finished strong - it may not have been his fastest Conestoga but it should be his proudest as it was easy for no one - even Tom Green mentioned how tough the course was and he's done all the tough ones. Great run Matt and next year is sub 3 for sure.
There's several real dicey sections to this trail and one is boulder hopping above the Susquehanna River (not my favorite)and rock slab skiping along the banks of a stream (not my favorite either)but the real deal breaker is the 700 foot elevation gain to the last aid station at mile 7. Ouch is all I can say that brings any kind of justice to this climb. It feels endless and I'm pinching myself right now to make sure I haven't passed out on my feet and only dreaming that I'm done (I am right?) I recovered from the hill pretty quickly though and increased my pace as time was running out for a 3 hour finish. I had about 45 minutes to cover 3 miles and with more hills up ahead the previously mentioned stream bed ordeal still ahead it was by no means a given. Some areas along the stream bed were butt sliding moments for me and I'm pretty certain no one was around to witness my newly invented technique for covering distance over wet rocks. At least I hope so. It's here where I managed to pass the greatest number of people through the course of the day - obviously they don't know the butt slide maneuver. I also ran into three-peat course runner Carli who out ran me last year for a sub 3 and that gave me confidence to keep pushing on. Thanks Carli! At this point I knew it would be close and I was edging towards doubtful - my Garmin read 9.75 when I ran past a man who told me I was half a mile out. I was at 2:57 and change and this was discouraging news. No way I'm running half a mile in 3 minutes. I run on another minute or so and see Randy ahead (looking pretty refreshed for just running 10 miles)and he tells me it's only 300 meter ahead. I can do this - 2:58 something and I sprint it in for a sub 3 (not by much and don't remember exactly but will post it when I find it). Pretty happy about that.
Randy and I hiked and then ran down to run Matt back in and then later Matt and I would do the same for Moca and Judith - fortunetly they were moving fast and we had to travel less to meet them. Both sprinted it in hard and fast at the end - as did Abby just a few minuts before them.
Judith and I both suffered bee stings and we all suffered to varying degrees along the trail. Yet really none of this seemed to dampen anyones spirit. We all watched a 70 something year old man run a hard finish close to the 5 hour mark - he was joking minutes later. It's that kind of a race.
So next year will make four years in a row - you're all invited. But you've been warned. Even under the best circumstances it's tough. But you'll smile at the end - I promise.
Once again a big thanks to Bill Smith and all the volunteers - you made this day work for us all.
I'm hoping to convince the crew to submit their own race report here as well - so feel free to nag them till they do!
(And hopefully pictures soon)

Peace,
Eric

Todays Workout and The Most Dramatic Race Finish Ever

Todays workout -
1. Jerk set -@20kgs 5:00 27 reps
2. Half snatch -@16kgs 6:00 91 reps
3. Plank -1:00
4. Pullups/close grip chins -6/4

~
Here is the most dramatic and inspirational race finish of all time - Julie Moss and the 1982 Ironman

Daily Workout, Conestoga Thoughts and Some More Arnstein

Todays workout -
1. Jerk set -@20kgs 4:00 28 reps
2. Swings - @20kg 30/30
3. Fit ball crunch -1x30
4. Pushups - 100@4:11
5. Run - 5.20 (Fartlek)

~
Three days until Conestoga 10 miler - a fun and tough race. The goal is for all of us (me, Matt, Moca and those who choose to run with us)is to break 3 hours (I think we were 3:03 last year)Of course we never really "raced" the course so a faster time is possible. But to have fun, enjoy the day (and views) and do it a little faster than the year before is a worthy goal.

A little more from Mike -

Training Log -09/21/11

Todays workout -
1. Jerk set -@22kgs 1:00
2. One arm jerks -@24kg 6:00 63 reps
3. Plank -1:00
4. Pullups - 23 reps @4:51
5. Pushups -2x20
6. Run - 6.15 bike path (Bikilas)

Don't Eat Fish

Daily Vid and Todays Workout

1. Long cycle -@20kgs 1:00 7 reps
2. One arm clean&press -@20kg 6:00 50 reps
3. Fit ball crunch -1x30
4. Pushups - 50 reps@1:40
5. Run - 10.25 (9 @tempo)

Funny video on the why of being vegan -

Training for Today and Federenko Vid

1. Jerk set -@22kgs 4:00
2. Cleans@24kg 6:00 89 reps
3. Plank -1:00
4. Pullups/close grip chins -6/5
5. Run - bike path 4.0 (Bikilas)

~
One Arm Cleans from Valery - not my favorite one arm exercise but still worth doing for a quick cardio kick.

Todays Workout and Some Galloway Advice

Todays workout -
1. Run - 6.13 trail (NB Minimus)

pm-
1. Jerk set -@20kgs 5;00 30 reps
2. Half snatch -@16kgs 6:00 91 reps
3. Pushups -60 reps @2:00
4. Fit ball crunch -1x30
5. Run -2.0 (Bikilas)

~
Conestoga - the toughest and most fun(est?)10 miler is a week away. I look forward to this race all year - it's just always a great time and a challage. A lot of my focus right now is gearing up for Baltimore's Marathon. I'm hoping for a comfortable finish with a time I can be happy about - the big issue is to keep my pace in check so I won't hinder training for Stone Mill 50. I have used Galloways walk/run in training and in ultras but never for a road race and I'm giving it some serious consideration now. My wife had great success with this over the weekend at the Air Force marathon. Stay tuned for details.

Here's Olympic Medalist Jeff Galloway giving a brief tip on his method -

Todays Training - 09/17/11

1. run -21.00 bike path (Bikilas)
2. Pushups -1x25
3. Alternating lunge - 1x20

pm
1. One arm jerk -@20kg 6:00 81 reps
2. Swings -@16kg 30/30
3. Run - 2.25 treadmill (Bikilas)

Workout and Video For The Day

Todays workout -
1. Jerk set -@20kgs 5:00 26 reps
2. Half snatch -@16kg 6:00 88 reps
3. Plank -1:00
4. Pullups/close grip chins -6/5
5. Close grip pushups -3x10

~
Felt surprising fresh today after a fairly tough week of training and I'm ready for a long run tomorrow. Thinking more laps at the lake to test my mental toughness as well as legs.

And here's Federenko demostrating the Half snatch - enjoy!

All About Today (Including Workout Of Course)

Todays workout -
1. Jerk set -@20kgs 2:00 15 reps
2. One arm clean&press -@20kg 6:00 50 reps
3. Fit ball crunch -1x30
4. Pushups -50 reps @ 1:31
5. Run - bike path 5.31 (fartlek)

pm
1. Run - 2.03 road (Bikilas LS)

~
A slow return to double runs in preparation for Baltimore and further dow the line (but not by much) Stone Mill 50. Doubles have paid off nicely for me in the past and should do so in the future.

Recieved a surpise phone call from my wife who is in Ohio getting ready to run the Air Force Marathon this Saturday - she had the great fortune of meeting and hanging out with the great Marshall Ulrich and Chi running guru Danny Dreyer! And better still I got to chat with each of them for several minutes over the phone (thanks Moca!)These two men have accomplished a great deal in their lives and yet I couldn't have had the pleasure to talk with two more down to earth, gracious guys. Both were full of encouragment and evident enthusisam to talk with another runner. It was a great expereince and thank you both for takiing time out of your busy day to chat with me. It's the little things that so often make a great difference and the sign of a truly great person is one who extends himself so freely in these little details towards others. They have both given me something to remember in many ways.
Here's Marshall -

And Danny Dreyer talking Chi Running

Todays Workout and Some Dr. Dean Ornish Action

Todays training -
1. One arm jerks -@24kgs 6:00 53 reps
2. Swings -@20kg 25/25
3. Plank -1:00
4. Pullups (mixed grips) 20 reps 4:08
5. Run -trail 5.19 (Treks)
~
Here's a short video featuring the new work from Dr. Dean Ornish.

Training for today

Training for today -
1. Jerk set -@22kgs 1:00
2. One arm push press - @20kg 6:00 72
3. Swings -@20kg 20/20
4. Pushups -100 reps @3:51
5. Fit ball crunch -1x25
6. Run - 10.00 8.50@ tempo bike path (Bikilas)

Lost

lost...in a selfless brush of
unbound desire -
my innocence found
against you.

Workout, A Rant, and Mike Arnstein On High Performance

Todays workout -
1. Jerk set -@20kgs 4:00 27 reps
2. Half snatch -@16kg 6:00 82 reps
3. Plank -1:00
4. Pullups/close grip chins -6/5
5. Run - 4.0 bike path (Bikilas)

~
I had a (brief) conversation today with a friend about the amount of fruit I eat and she expressed concern over the ill effects that eating such amounts would have on my health. While I appreciate the concern it was certainly unfounded and even out right wrong in the view point of fruit comsumption and health. In the same conversation another friend spoke of eating nachos and (deep fried) potato skins drawing no like minded comments on the negative impact it would (and will have)It seems the view that too much of a healthy and good thing is bad but a "moderate" amount of truly harmful "food" is more than just okay - it's actually good for you. All this in the face of the only evidence I care to present - at 46 I am in possibly the best health and shape of my life and perhaps more importantly, I am happy about my place within the circle of cruelty that our present food and agribussiness indusrties keep us part of (trapped) - I am free of it. It's truly win- win and it's a shame that not only so many don't understand this - but that they defend their unhealthy, cruelty producing lifstyle as natural, healthy (in moderation) and safer than my own. Even a tiny bit of research on their part would show them how sadly wrong they are and more so even a brief (try it for 30 days, 21 days...)foray into a vegan, raw vegan or even vegetarian lifestyle produces near immediet positive results on health, weight loss and well being. They would be pleasnty surprised...if they only had the courage.
Here's Mike Arnstein-who's not only faster but more informative and entertaining then myself laying it on the line.
(not - since this video Mike has finished Western States Endurance 100, won Vermont 100 and placed 4th in Leadville 100 - all within months)

Finding Meaning in a Meaningless World

One of the key tenents of A Course in Miracles is that we live in a meaningless world. The Course goes on to explain that all of our upsets (great and small) stem from this source. In fact one of the lessons offers a thought exercise in which the student names many of his/her upsets and then reminds us that we only THINK we are upset for this reason when in fact we are upset because we live in meaningless world. Zen and Vedic thoutht holds this belief as well. Many new students of the Course have a difficult time with this issue and many do not get past this point - who wishes to acknowledge their lives are meaningless? Yet if the student perserveres it soon becomes evident that this is not a pessimisitic attitude and view of the world but one of great hope. You see it is our meaningless thoughts that show us a meaniningless worl and the great cause of hope is that God did not create a meaningless world. All that we view is in its self neutral but our thoughts provide them meaning. The Course tells us that we really have no neutral thoughts as our own bias colors the world aroound us. Our meaningless world entraps us within a delusional prison of our own thinking. And yet again - God did not create a meaningless world - so this world must be of our own creation and one in which our rightful thinking can set us free. According to the Course this is acheived by forgiveness, by giving up attack thoughts, and recognizing that God alone provides and is the meaning for all. When viewed through the prisim of forgiveness and love than God is wthin everything we see. And that's all the menaing there is, and all that we ever need.

Peace,
Eric

Training Log - Weekend Edition and Thr Ex Prez Talks Vegan

Saturday -

1. Run - 21.75 bike path (Bikilas LS)

Sunday -

1. Run - 8.31 bike path (Bikilas)
2. One arm clean&press -@20kg 6:00 51 reps
3. One arm swings -@24kg 20/20
4. Pushup circuit -20/10/10/10 (reg/close/wide/pike)
5. Pullups/med grip pulups -5/4


~

Workout, Thoughts, and Tim Van Orten on Protein

Todays workout -
1. Jerk-@20kg 5:00 30 reps
2. Half snatch-@16kg 6:00 71 reps
3. Pushups -80 reps@2:57
4. Fit ball crunch -1x25

~
I'm liking the half snatch. It's move I've only done a handful of times and mostly due to grip issues with a heavier bell when I was snatching much heavier. There's a nice rhythm to the motion and a bit more explosivness because of the shorten drop from the lockout. In my oppinion anything that helps with explosivness is great for trail running and the fact that kettlebells allow one to do so safely with a lighter weight and higher reps is a major advantage. Some might not see ot this way though but it's been proven so for me at least through the years.
Something a little different tomorrow (I think) - I'll run laps around a local lake here (2.40) instead of an out and back course I usually choose. No real reason other than the mental challenge of hitting that many loops (9) It's a pretty course though and they'll be lots of people out to help pass the time - the public restrooms are a big plus too.

Here's Tim Van Orden on Protein

Todays Workout and Some Dairy Advice From Dr. McDougall

Training for today -
1. Jerk set -@22kgs 4:00
2. One arm clean-@24kgs 6:00 70 reps
3. Plank -1:00
4. Pullups/close grip chins -6/5
5. Pushups - clase/wide/reg -10/10/10
6. Run - trail 3.65
~
Much of the trails are flooded today due to Tropical storm Lee - it was a mess out there. But fun.

Here's a few words on dairy from Dr. John Mcdougall

Todays Workout and A Few Wise Words From Eckhart Tolle

Todays workout -
1. Jerk set -@22kgs 1:30
2. One arm jerk -@24kg 6:00 50 reps (switch whenever)
3. Swings -@20kg 205/25
4. Pushups -75 reps@2:30
5. Run - bike path 9.17 (7.5 @tempo)

~
Fizzled out a bit around the 7 mile mark - not surprising coming off the 5k on Monday and todays jerk sets. Still not bad and next week I hope to bumb the tempo run to 8.5 to 9.

And a few words from Eckhart Tolle

Training For Today and Duriand Rider Gives Us Some Date Tips!

Todays workout -
1. Jerk set -@20kgs 4:00 26 reps
2. One arm push press -@22kg 6:00 30 reps
3. Plank -1:00
4. One arm swings -@24kg 15/15
5. Pullups/close grip chins -5/5
6. Run - bike path 4.0

~
I'll begin adding some more volume through the weeks leading up to Baltimore Marathon - hopefully topping out at 70 a week before and even more hopefully build a bit more from there for the Stone Mill 50 miler in November. The goal is to finish strong in each race so that I can continue training for a possible 100 in March. I know of plenty of people who have trained for a 100 on as little as 40-50 miles a week so the added volume for me may not be necessry but it does aid my confidence in my ability to go the distance and feel strong throughout. My best ultras have been done when I have included doubble runs in my training and I will continue that here - beginning mid September or so and keeping it until I taper for Stone Mill. That's the plan!

And here here some info for your dating life -

Todays Workout and a Video From Dean Ornish

Todays training

1. Eldersberg Labor Day 5k
2. Jerk set -@22kgs 1:00
3. Half snatch -@16kg 6:00 80 reps
4. Pushups -50 reps @1:30
5. Plank -1:00

~
Race review to follow shortly. Waiting for the results to be posted for my official tim but I believe it was slightly under 24.

Weekend Training And A Few Words From an Astrophysicist

Saturday -
1. Run - bike path 20.00 (Bikilas LS)

Sunday
1. Run - 4.5 trail (Trail Gloves)
2. One arm clean&press -@20kgs 6:00 39 reps
3. One arm swing -@20kg 20/20
4. Wide stance pushups - 3x15
5. Pullups/close grip chins - 5/5
5. Fit ball crunch- 1x20


~

New From WKC/AKC

Todays Workout and Daily Video

Todays workout -
1. Jerks -@22kgs 2x1:00
2. Swings -@22kg 35/35
3. Plank -1:00
4. Pullups -22 reps @4:30
5. Close grip pushups -3x10

And Dr. John MacDougall on Salt intake

Todays Workout and a Hunting Tip

Todays workout -
1. Jerk set -@22kgs 2:00
2. One arm swings -@24kg 12/12
3. Pushup circuit -20/10/10/10 (reg/close/wide/pike)
4. Pullups/close grip chins -6/4
5. Fit ball crunch - 1x25
6. Run - trail 5.20 (NB Minimus)

~
Fast on the trail today - I like it.

And here's a little hunting tip for those who wish to
eat meat -

Todays Workout and A Video Note From Dr. Jay Gordon

Todays training -

1. Jerk set-@20kgs 4:00 25 reps
2. One arm swings - @20kg 51/51
3. Plank -1:00
4. Leg circuit (pre run) 10/10/10 (squats/alternating lunge/jump squat)
5. Run -3.5 bike path (Bikilas LS)

And here's a note from Dr. Jay Gordon -

Todays workout and short video from Mike Arnstein

Todays workout -

1. Jerk set -@20kgs 5:00 26 reps
2. One arm swings -@20kg 25/25
3. Pushups - 100 @3:31
4. Fit ball crunch -1x25
5. Run - 9.04 (8.04 @ tempo) Bikilas LS

~
And some words from Mike Arnstein

Todays Workout and Some Scott Jurek

1. Jerk set -@22kgs 4:00
2. One arm swing -@22kg 30/30
3. Wide stance pushups -3x10
4. Pullups -22 reps @3:30
4. Plank -1:00
5. Run - trail 2.60 (NB Minimus)



.

Weekend Training and A Video From Raw Food Athlete Tim Van Orden

Saturday -

1. Run -18.04 bike path (Bililas LS)
2. Pushups-100 reps @4:30
3. One arm swings -@22kg 25/25
4. Plank -1:00

Sunday -
1. Run - bile path 5.14 (Bikilas)

~
Great weekend of running - slow and steady and time on my feet. Felt exactly what I needed. Too often I get caught up in thoughts of speed for all my runs and most specificlly my long run (maybe I want it done sooner?) Regardless, it's call a long, slow, run for a reason.

Here's Tim talking wisdom -

Training and Hurricane Thoughts

Todays training -
1. Jerk set -@22kgs 2:30
2. One arm swings -@22kg 30/30
3. Pushups circuit -20/10/10/10 (reg/close/wide/pike)
4. Pullups/close grip chins -5/5
5. Plank -1:00

~
Pre hurricane run tomorrow and hopefully we'll miss the major rains and get in 18. That's the goal - if not we run in the rain. That's life and that's training. Of course safety is always a consideration and running in a full blown hurricane or storm should not be undertaken - at least in my view. One bad choice and we're often left with little other than regret. I love running - but I also have a treadmill. Maybe I'm just getting old?
Be safe tomorrow no matter ehat you do.
Eric

Training Thoughts and Todays Workout

1. Jerk set -@20kgs 5:00 23 reps
2. One arm swings -@22kg 25/25
3. Pushups -85 reps@3:30
4. Fit ball crunch -1x25
5. Run - trail 5.25 (NB Minimus)

~
Felt great on the trail today - fast, loose and springy. I think perhaps I have stumbled (trial and error) upon a very effective routine for ultras right now. The jerks and swings strength, cardio and explosive training in a short amount of time and do not leave me in such a state that I don't feel up to a full effort (whatever the day may call for) run. It's also short enough that I can add pushups, pullups, (maybe) getups or windmills as a finisher along with planks. I'm happy.

Great Add From New Balance (Minimus and Anthony Krupicka)

Yes it's an ad - but it says so much about Ultraruning and Tony Krupicka. Plus I really do enjoy my Minimus and use them not just for running but for my kettlbell workouts as well. The NB 100-101's have been my "go" shoes for many races on more rugged terrain than I believed my Vibrams or Trail Gloves could handle. n short - NB really makes a great shoe.

Training for Today

1. Jerk set -@20kgs 6:00 25 reps
2. One arm swings -@20kg 50/50
3. Pushups -80reps@3:19
4. Run- bike path 8.14 (7.14@ tempo pace 8:25)



~

Really good tempo run and was happy to excede 7 miles in an hour with more (another 1-2 miles) left in the tank at that pace - especially after a 6:00 jerk set and 100 swings.

Eating Raw Vegan on The Road

Training -08/22/11

Todays workout -

1. Jerk set -@22kgs 2:00
2. One arm swings -@22kg 25/25
3. Close grip pushups -3x10
4. Pullups -20 reps@4:19
5. Plank -1:00
6. Run -2.45 bke path (Bikilas LS)

Weekend Training -08/20-08/21/11

Saturday
1. Run - 16.00 bike path (Bikilas LS)
2. Pullups/close grip chins - 7/4
3. Pushups - 80@3:35
4. One arm swings -@20kgs 40/40
5. Plank -1:00

Sunday

1. Run - trail 6.25 (Trail Gloves)
Pm-
1. Run - bike path 2.0 (Bikilas)

~
First double run since before Cat and mainly did it for a friend who is just starting out as a runner and wanted some tips and comapny. I was happy to provide both and it never hurts to get in a few extra miles 9almost never hurts!)

Todays Training and Lots To Say About Kettlbell Swings (Fedorenko Style!)

Todays workout -
1. Jerk set -@22kgs 2:00
2. Swings -@20kg 35/35
3. Pullups- (mixed grips) 20 reps @4:30
4. Pushups (wide stance) 2x20
5. Fit ball crunch- 1x30

~
I'm enjoying the one arm swings quite a bit and my back feels great since adding these in. Reps are getting gup there so it may be time to jump to the 22kgs and build up again. Nothing the matter with high reps though (especially for swings.) If anyone is intersted in swings please see the Valery Fedorenko video and link a few post ago and learn from the best. I think that this style of swings has great benifits for ultra running as it builds shock absorbtion, hamstring strength and flexibility, core strength (including low back)stamina and mental and physical toughness, and grip endurance if you're a double water bottle holder like me. That's a lot to ask of one exercise but I think One Arm Swings may well deliver. Time will tell but I urge you to become an experient of one (assuming there's only one person reading this blog.) One set, work up in reps (30-50 is my choice)and then either go up in weight or add a set. I prefer (for now) to only do one set for varsious reasons but mainly as I feel that one is enough to derive great benifit from without over-taxing my hamstrings for my runs. As I build up in reps and weight that may well change. Oddly enough snatches, even fairly light ones, were effecting my back and causing me some worry. Nothing major but enough that I didn't feel it was worth keeping them in despite the swole they gave my arms. So far swings have been golden, although the two arm version would often leave my back feeling a bit tweaky - I believe that this was mostly do to high volume running along with heavy swings. So right now I'm happy with the current template of my training although I don't expect I'll keep the volume as high on the pullups as they were this week. Miles will start to add up after tis weekend too - lots of races coming up!
Thanks for reading and get busy swinging!
Eric

Training for today

1. Jerk set -@22kgs 2:00
2. Swings - @20kg 30/30
3. Pushups - 80 reps@3:28
4. Pullups/close grip chins- 6/4
5. Plank - 1:00
6. Run- bike path 4.60

Todays workout

1. Jerk set -@16kgs 6:00 50 reps
2. Swings -@20kg 25/25
3. Pulups -20 reps (4:270
4. Pushups - 1x25
5. Run - bike path 5.0 (Bikilas LS)

Training Today and a thought on Tempo Runs

1. Jerk set -@22kgs 2:00
2. Swings -@20kg 25/25
3. Pushups -75@2:35
4. pullups/close grip chins- 6/4
5. Plank- 1:00
6. Run - bike path 6.5@ (6@tempo) (Bikilas)

~
Nice tempo run although it took me about two miles to find my stride. Usually I run for a mile to warm-up but it seems I don't always have that luxery on race day due to travel and packett pickup and bathroom needs. So I'm hoping that a breif warm-up and some training will allow me to be "pace ready" sooner. We'll see.

A Nice Place to Live

Training for Today - 08/15/11

1. Jerk set-@20kgs 3:00 21 reps
2. Pullups -20 reps (@4;50)
3. Swings -@20kg 20/20
4. Plank -1:00
5. Run -2.50 bike path (Bikilas LS)

Todays workout

1. Run -6.0 bike path (Bikilas)
2. Jerk set -@22kgs 1:00
3. Swings -@20kg 20/20
4. Pushups -50@1:34
5. Plank -:30

Race Review - Ben Moore Memorial Half Marathon

I really enjoy these smaller, local races. The effort required to put on a great race with limited man power and resources is great and there's a greater chance that something may go wrong. Yet even if something unforseen does happen it only adds to the charm of the race and the sincerity of the race directors (and crew)efforts. And that really sums up the Ben Moore Memorial Half Marathon - a great effort and lots of support from Race director Ron Bowman. Here is a bit of information about Ben and the procedes of the race taken from the the race website -
Ben trained hundreds of runners to successfully complete their first marathon. Those of us who benefited from Ben's inspiration and guidance want you to join us in a memorial run in his honor, on some of the same routes Ben led us on for 20 years. We want to see Moore's Marines "Graduates" wear their shirts to be eligible for special awards. Proceeds from the race will go to the Anne Arundel County Auxiliary Police who Ben was a part of for many years, Chesapeake Hospice House who provided compassion and support for Ben and his wife, Betty; the Wounded Warrior Project for whom Ben was a kindred spirit, and Rude Ranch Animal Rescue. A new beneficiary this year will be the METAvivor organization for Stage 4 Breast Cancer awareness. JOIN US to Honor Ben and support these worthy causes.

Indeed a worthy cause(s) to race for.

It was a beautiful morrning to start the race - with rain coming only towards the end. But the beginning was cool with lots of sun. I didn't bother tapering for the race or taking an easy workout the day before - I wasn't sure how I was going to run it - either pace Moca, run it as a slightly faster than usual long run or actually race it. Since my legs are still on the mend from Catoctin racing was definitely my last option - especially ater hearing about how hilly the course was. Why did I think Annapolis was flat? It's not. At least not along this course which Ben used to train himself and others for the Marine Corp Marathon. I can see why he picked it!
About five minutes before the race started I decided to try and break 2:00. I honestly don't know why. I wasn't suddenly feeling fresh and ready to go - I just wanted to and I wanted that hard effort so close to a successful run on Catoctin and a tough week of training. I figured I could hold a 9:05 pace and slip in just before 2 hours. But a conservative start and the downhills made for a bit slower going for the first several miles and it was only at the 8 mile make that I decided to turn it on just a bit. The uphills were strong but the downhills still a bit tough on my recovering quads - so there was some tag going on with other runners on the ups and downs with me losing out to two races who kept pace with me for the last three miles. It made for great fun though!
The course itself winds through several neighborhoods (that all had hills!) and played some mental games with you as just when you might think it was the final stretch back to the start there was another detour through a neighborhood. Great mental training (I kept telling myself.)The neighborhoods come with the added benifit of kind people yelling support and for this (and for them) I am grateful- thank you all for coming out!
So in the end I manged a 1:57:11 (a bit more on chip time I think)on a pretty tough course on tired legs. It was an 8:57 pace and a great workout and even better race. The RD and crew worked really hard and had a tremendous amount of enthusiasm that the races seemed to pick up on and fule their efforts. A big thanks to you all.
Moca ran a strong 2:32 on her first run since Catoctin - she looked strong and smooth through out and as usual made friends along the way. She bonds well in pain!
It was a good time and I'm happy to have made the effort to be there and look forward to running it again next year. I'll build up my milage from here and prepare for a busy fall with Stone Mill 50 looming ahead this November. Every race counts!
Thanks for reading.

Eric

Training Log - 08/12-08/13/11

Friday -

1. Jerk set-@20kgs 5:00
2. One arm swings(GS)-@16KG 25/25
3. Plank -1:00
4. HH walk -29:00

Saturday -
1. Ben Moore Memorial Half Marathon - 1:57:11


~
Race review tomorrow.

Fed Shows Us How to Swing

The basic swings - not so easy to do but with big benifits when done right. Here's how to do by the best Valery Fedorenko -

Training for today and some training thoughts

1. Jerk set -@20kgs 3:00 18 reps
2. One arm swings -@16kg 16/16
3. Pushups - 75 reps (2:57)
4. Fit ball crunch -1x25
5. Run - bike path 5.50 (Bikilas)

~
I'm enjoying the shorter, quicker and heavier sets - especially with jerk (vs. long cycle)and this may be the template for a little while - jerks, swings (both one hand and two)pushups, pullups and a mix of relative easy leg work thrown in. My include get-ups as well- especially on the weekends. Saturday is the Ben Moore Memorial half marathon and my legs are beginning to feel a little more alive again. Not sure how I'll run the race though and I'll start building the mialge up again after the race - maybe high 30's to 40 mile week. We'll see.
Thanks for reading!

Training Log -08/10/11

1. Jerk set-@22kgs 2:00
2. Swings -@24kg 3x20 (:30 rest between sets)
3. Plank -1:30
4. Run - bike path 3.16 (Bikilas LS)

~
Pm
Heavyhand walk - 26:00

Dr. John McDougall On Potatoes

Dr. John clears up any confusion on eating potatoes (hint - eat them)

Listening

listening...and in that
moment of your
whisper -
a grace of words plays
soft against me

Training Log - 08/09/11

Today -
1. Long Cycle -@22kgs 3:00
2. One arm jerks -@24kg 1:30/1:30 9/9
3. Pushups -65 reps (2:11)
4. Fitball crunch - 1x25
5. Run - 6.5 bike path (1 mile warmup/5@tempo/.5 cooldown)

~
May hit the Heavyhands again this afternoon but doubtful right now. Tempo run was good but slowed down a fair amount for the last mile- legs still aren't back yet and the squats didn't help my leg turnover any either.

Training for today

1. Long cycle -@20kgs 3:00 16 reps
2. Front squats -@12kgs 1x10
3. Pullups - 22 reps (4:21)
4. Plank -1:00
5. Run - trail 2.50 (NB Minimus)

~
Pm -
1. HH waslk -24:00

Weekend Training -08/06-08/07/11

Easy weekend and still a bit worn out from Cat.
Saturday -
1. Run -11.30 bike path (Bikilas LS)
2. Heavyhands - about 20mins

Sunday -
1. Run -4.75 bike path (Bikilas LS)

Pm
1. Long cycle -@22kgs 2:00
2. Front squats -@(2)12kgs 3x5
3. Pushups - 60 reps (1:53)

Holy Cow...

That's a heck of a run -

Training Log and Heavyhands - 08/05/11

1. One arm press -@22kg 3x91/2/3)
2. Pullups/close grip chins -22 reps (4:47)
3. Swings -@24kg 4x20 (about :30 between sets)
4. Plank -1:00

pm -
heavyhands on treadmill -26:00

~
Okay, I really enjoyed the heavyhands - I did it the "original" way that it's founder Leonard Schwartz outlined in his book HeavyHands. Which is to say pumping the arms in a powercurl fashion and then doing sets of chest flyes, lateral raise, and overhead press in (for me) an attempt at matching the stride, between sets holds more arm pumping for a continuous motion. I think more often I will approach with it more of a ski pole action with the intensity dictated by height of the swing (level I,II, III equates to waist height, mid chest and head heigh.) This seems to be a great way to add in a high intensity cardio workout without the extra pounding of another run. Now as another ultra approaches I will most likely alternate HH with a double run as these have proven to be too benifical to eliminate - yet if I get great results with less pounding, who knows?

Training for today and some thoughts

Todays workout -
1. Long cycle -@20kgs 2:00
2. One arm jerk -@24kg 1:00/1:00 8/8
3. Pushups -60 reps (2:33)
4. Abs - band
5. Run - 2.5 bike path (Bikilas LS)

~
Quads are still an issue but beginning to come back to life after race. Leaving off the trail until Sunday. Saturday will be the return of the long run with a start of 10-12 miles (okay, maybe 15)and a build up through the weeks ahead. Endurance isn't the main issue right now but I do want to maintain the time on my feet that I have banked after Cat. Also giving some thoughts of adding Heavy Hands into the mix and I'll try to add some general information here on the blog so everyone can see why.
Thanks for reading!

Training for today

1. Jerk set -@16kgs 5:00 46 reps
2. One arm long cycle -@20kg 3x5
3. Plank -1:00
4. Run - 5.35 (4.25 at tempo)

~
Nothing special today - working back up slowly in my tempo runs - with the goal being 18 miles run at tempo in the weeks leading up to Baltimore marathon. Might be a bit of a stretch but I should be better off (faster) for the trying at least. Legs still are a bit fried so 4.25 is not too bad right now.

Todays Training

1. Long cycle -@20kgs 5;00 22 reps
2. One arm jerk -@24kg 2x5
3. Pushups -2x20
4. Fitball crunch -1x20
5. Run - bike path 3.00 (Bikilas LS)

CAT Card

Training Log - 08/01/11

1. One arm press -@22kg 3x(1/2)
2. Pullups - 20 reps (4:43)
3. Swings -@24kgs 5;00 71 reps
4. Plank -1:00
5. Run - bike path 3.50 (Bilkilas LS)

After Cat Thoughts

A few after thoughts on Cat -
Dates may be the perfect running fuel (for me at least) but I wish I could find a way to make them less bulky to carry. 10 dayes take a lot of room in a small waist (don't fall it a fanny) pack. I consumed about 6 dates with Cliff Shots (organic and vegan)in between and my energy stayed high. The aid stations themselves were stocked with a pretty nice selection of fruit - bananas, cantolope, watermelon (great) and grapes (even greater!)and towards the last quater of the race I had a handful of raw almonds and that really seemsd to help as I think the fat in the nuts can help stabalize the blood sugar and provide a bit of slow burning fuel in contrast to the faster burning fruit. My science could be off on this but it sure did the trick for me.
My hydration could have been better. Not to be overly graphic - but I only peed once the entire race and that's a sure sign of not drinking enough. I did do well with the electrolyts (S Caps and Salt Stick) and I definitely believed I was drinking enough (at least until I almost ran out of water due to my unexpected re-route)but seriously you can (almost) never drink too much water on these runs and in these conditions (90+ degrees.)
Training wise I felt dead-on. Strong and fast and no real body issues throughout. The double runs really helped as well as the tempo runs as the trail running pace felt extremely comfortable. More of this for the next ultra! Kettlebells (as always0 were instrumnetal and the addition of planks really aided my core strength and kept low back fatiuge at bay. The Leg Matrix, bodyweight squats and lunges all helped as well - especially for the hills and I this I'll add even a bit more to help for those tough downhills next year.
Gear wise the NB 101 were a great choice and actually felt "sturdy" after a year of running in Vibrams and Trail Gloves. I don't know if I'll attempt Cat in "true" minimal fashion but I believe the new version of the NB minimal line (106 I think) will be zero drop and that will make a great shoe even better. I'm looking forward to trying them. I will however run Stone Mill 50 Mile in the new version of Merrell Trail Gloves (zero drop, Vibram sole and not much more)so I'm sticking with the minimal route.
My shorts kept falling down (and I aologize to all who ran behind me) and I've yet to find a pair of shorts I really like for hot weather. Send suggestions if you have some. I won't mention the brand name here but the shorts I wore sucked. I have been wearing Brooks shorts recently and are much happier with these. Another mistake in not sticking with them. However my brand new WrightII socks worked fine and I was a bit nervous as I haven't worn socks on a run since mid winter. Oh - and the NO Meat Athlete tech shirt rocks! Not just for what it represents (a lot for me) but in its performance. Thanks to Matt Frazier and nomeatathlete.com for the shirt and all the great information they provide. Check them out!
Thats it for now.
Hopefully I'll have some pictures to share and I write more if something comes to mind (about the race.)
Stay tuned for a search for an August race (maybe Trail Dawgs)Septembers haf marathon (Freedoms Run) and the ever epic Conestoga 10 miler! October should be Baltimore Marathon (for training) and the Metric Marathon which will all lead up to Stone Mill 50!
Thanks for reading!

Eric

Race Review - Catoctin 50k

It seems Race Director Kevin Sayers makes few promises for Catoctin 50k - tough, brutal and hot are about all you can expect - oh and oddly enough - a good time. And that pretty much sums up the day. So to srart the race review off I want to thank Kevin for going all out in making this tough, brutal, hot day a good time!
It actually wasn't as hot as I thought it might be -or maybe the string of 100 degree plus days had me nicely condition to handle a 95 degree day. Either way they heat was less of a factor than I had feared, although with a race like Cat it certainly was a factor. The forecast had also promised Thunderstaorms leading into the race and this never came to pass as well - very fortunate!
With my friend Matt running with my wife this year I decided to run this race a littel harder, a little faster this year. My secrect plan was I just wanted to be finished and suffer less. Any one who stays on there feet for 9+ hours is an ultra stud(ette) in my book! It's a tough way to spend the day, especially on this course. So my goal was a sub 8:00 and I felt my traiing would reflect well on this effort. My top training week was 70+ miles and with several weeks of double runs thrown in hard kettlebell and bodyweight training. I did a bit less trail work this time around and a little more on the run to focus on speed - I was a little worried about this but figured the 1-2 times a week on the trails plus a few years of near constant trail running would see me through - it was an educated gamble. Matt and Moca looked a bit nervous but I knew they had a strong effort in the. Moca has been nursing a near chronic IT band related issue but has recently been recieving massage therapy (week before race)and we felt this would make a difference and it should even more so in future races.
I started relatively conservative going in-bound (Cat is an out and back course) and soon began to pick up my pace going up the hills (it seems Cat is either going up or going down) and ran many of the hills that common sense told me to walk. I had my fueling and hydration on target so I thought again that it was a gamble I could afford and worse case scenerio I would slog it in for the finsh on dead quads. It sort of happend that way but for different reason that I'll soon get in to. This is a really beautiful trail that carries a runner along nicely - feeling so strong and giving way to the pull of the trail (not to mention fellwo runners and really great aid stations and crews) I was soon at the half-way turn around feeling as (almost) good as I started. Going down the long hill I ran into (not literally) my good friend Melissa and we ran into the turn around together and back up for the long climb. She was hurting with a foot issue from way before this race and was toughing it out like a trooper. She had a great but tough finish too and has all of my respect! On the long climb I soon left Melissa and continued on my own. I was thinking of lw 7:00s at this point and was pretty happy about this - I belive my best mile was 9:47 or so. For me, on this race, that's pretty fast(for the winners - not so much)and doing so on tred legs filled me with even more confidence. On a side note I truely believe two factors made a hugh difference - double runs, training me to run and run fast9er) on tired legs and my diet - which is high raw Vegan. Most of my fueling was fruit during the race and fruit makes up a large (majority) of my daily diet. The enegrgy and recovery this diet gives you really can't be described, only expereinced. I proudly wore my No Meat Athlete tech shirt through the race and was surprised at all the great comments people made and the the No Meat Guy cheers I was recieved!
Okay, it was at this point something had to go wrong and it did. Running with another racer who told me he was local and new the trail well gave me another surge as he was a bit faster than me but not so much that I would lose sight of him and I figured it would keep me on track. Getting lost on Cat (or any ultra)is a constant fear. The trail is well marked but there are several turn-offs that can easily be missed. With a little common sense though you can usually turn this aroun pretty quickly. So much for common sense though - the local runner assured (us both it now seems) that this was the way and that's the way we went. Except I didn't see any blue blazes - on both end of the trail as I was beginning to look back and wonder why no other runners were around - I'm not THAT fast. I gave thr tail a mile (too much time) and then turned around but soon found myself worrying abouty the local runner so I ran after him yelling to turn around. I guess he though this was part of my race stragedy and he wasn't going to fall for it and kept going - even faster. He may still be runnng. So this took my another mile (a bit less) and I turned around and really pounded out the downhill. I was mad at myself and new my sub 8:00 was as good as gone especially with some tough up hills comiing up. And I was near out of water with no more aid stations. Dumb mistake on my part but part of the u;tra game so I begin to plan on salvaging my race with a lot of fun and the best effort I could - it worked and the attitude that everything is always okay (even when it isn't) can get you through some tough, hard times.
I soon ran into some freinds that were surpised to see me coming from behind as I had passed them earlier. Howver nearly (if not all) those who have run Cat know all too well the off race trail excursions and all had encourging words (thanks Judith!) I also ran tinto Melissa again and ran with her for a bit - she really is one tough runner. At this point there was only three hard climbs left and I knew I had the cut-off but a bit and was happy with my effort. I climbed steady but no longer pushed those uphills, saving my quads for the the downs. Hitting the pavement to head back to the Tea Room I though my race was done - how could I forget the short but brutal climb to the finish? I don't know but I did and I plan on forgetting it again as soon I'm able! Worst climb of the day! Absolutely miserable! Ughhhh! But I did it. And the race was done at 8:43 for me. Not my desired goal but I'm very happy with it - I ran a strong, fast race and left it all on the course - if not for a mistake I would have met the goal and more (at mile 32 my Garmin said 7:17) and mistakes really only add to the adventure of the run. They happen, no sweat (ok - poor choice of words. There was lots of sweat.)
Judith soon brought it in (congratulations) and Melissa not long after. Great effort you guys and a fantastic race!
Moca and Matt were at the finish line to cheer me in. I saw them at the turn around and they were running strong but even more impressive - they were running happy. That attitde makes a great difference in a long race. Unfortunetly they had to drop at the turn around due to the cut off - but not by much and now that Moca has her IT issues addressed and Matt has some Cat expereince next year is there year. That's a promise.
I had planned on a beer to celebrate - first one in 12 years. But with the lack of water for the last 8+ miles I was pretty dehydrated so it wil have to wait until the Stone Mill 50 miler race in November. It will give me something to train for!
A big thank you to Kevin Sayer for a first class race and all those volunteers who faced the heat and gave their support. You guy make all the difference and I appreciate the "No Meat Guy" cheers!
This is not an easy ultra, for anyone, beginners to veterns alike. And it doesn't get easier with return visit as a view of finishing times year by year shows. However I do have plans for a faster Cat next year and half the fun is in the training and the other half in the effort. As can be seen from previous post I started thinking about this race the minute after dropping half-way last year. It was that important to me and it will be again next year. I hope to see some of you guys out there next time!
Thanks for reading,
Eric