Todays workout -
Tuesday
1. Long cycle- @20kgs 5:00 20 reps
2. Pushups – 1x30/1x20
3. Various band stuff (pulls, pushdowns)
4. Leg raise/fit ball crunch -1x20/25
5. Run – bike path 2.5 (Bikilas)
~
Nice and easy - legs a bit tired from yesterdays pace so maybe one more run before Saturday.
Tuesday, May 31, 2011
Monday, May 30, 2011
Training For Today
5k race day and workout -
Today (5/30/110
1. Run -3.25 (Remembrance Run 5K)
2. Single arm clean & press -@16kgs 4x(1/2/3/)
3. Pullups/close grip chins - 2x(1/2/3)
4. Two hand swings -@24kgs 6:00 100 reps
5. Fit ball crunch - 1x25
Today (5/30/110
1. Run -3.25 (Remembrance Run 5K)
2. Single arm clean & press -@16kgs 4x(1/2/3/)
3. Pullups/close grip chins - 2x(1/2/3)
4. Two hand swings -@24kgs 6:00 100 reps
5. Fit ball crunch - 1x25
Rotary Remembrance 5K Run Race Review
Today was the Rotary Remembrance 5K Run and I have to say that I'm really starting to like these smaller, low key races. They're lots of fun, well organized and this one was highly competitive with a 16:30:09 finish for the winner. As you may well guess - I was not the winner. Nor top ten, but I did break into the first 100 with a 91st place out of 366 finishers. For what basically amounted to a speed workout five days before my next 50k - I'm pretty happy with this and most importantly I had fun and raced once again with Moca and Matt who both had great races in some pretty intense heat for so early in the morning. Both are still on a quest to break 30:00 and both are extemely close and I think if they moved a little more quickly through the starting crowds they would have done so today with Moca missing it by only :13.46 and Matt by :36.89. But again, they had fun and rn strong (Moca is tapering too for the 50k) and that's what counts in the end. It's time to take what we have learned from the race and re-evaluate goals and the plans to get there for the next race(s).
The race itself was held in Columbia on Gateway drive, which is a really great place to hold a race. Mostly flat with very little traffic, the course runs fairly fast with only one hill so to speak and nothing that will really break you when you it hit. Today it was the heat which was the limiting factor - but it was great preparation for what's to come in Summer raceing ahead.
It was (as always) great to run into old and new friends - some of whom it seems we only see at races - giving us even more incentitive to race more! It was especially nice to see our friend Hai who helped us so much at Seneca Creek 50k last March. See you next week Hai!
This race is an annual event and I hope it's something more of my running (and walking) friends will consider. Thanks Rotary Club of Howard County and Howard County Striders for such a fun day and wonderful event!
The race itself was held in Columbia on Gateway drive, which is a really great place to hold a race. Mostly flat with very little traffic, the course runs fairly fast with only one hill so to speak and nothing that will really break you when you it hit. Today it was the heat which was the limiting factor - but it was great preparation for what's to come in Summer raceing ahead.
It was (as always) great to run into old and new friends - some of whom it seems we only see at races - giving us even more incentitive to race more! It was especially nice to see our friend Hai who helped us so much at Seneca Creek 50k last March. See you next week Hai!
This race is an annual event and I hope it's something more of my running (and walking) friends will consider. Thanks Rotary Club of Howard County and Howard County Striders for such a fun day and wonderful event!
Sunday, May 29, 2011
Training for today
Easy 4 mile run today and nothing else - 5k tomorrow and some kettlebells after and lots of foam rolling and bands to make sure my legs are fresh for Saturdays North Face Endurance Challenge 50k. Looks like great weather ahead and looking forward to it!
Saturday, May 28, 2011
Abide
there is no wait
for words -
only asking...and abiding in the
silence of the answer
~
sometimes silence is the poem or more - the allowence of
space to the words yet to come.
Abide in the listening.
for words -
only asking...and abiding in the
silence of the answer
~
sometimes silence is the poem or more - the allowence of
space to the words yet to come.
Abide in the listening.
Things You See While Running
Mean looking Snapping Turtle -think she may have been burying her eggs but didn't get close enough to find out! Always cool to see though!
Training for the day
Training today -
Saturday
1. Run – 10.0 bike path (Bikilas)
2. Long cycle -@20kgs 5:00 22 reps
3. Pushup circuit -20/10/10 (reg/close/wide)
~
little sore in the hip flexors, glutes and achilles tendon (right)so it will be an easy day on the trail to be ready for a fast(ish)5k on Monday and then easy running until Saturday - recovery is the focus!
Saturday
1. Run – 10.0 bike path (Bikilas)
2. Long cycle -@20kgs 5:00 22 reps
3. Pushup circuit -20/10/10 (reg/close/wide)
~
little sore in the hip flexors, glutes and achilles tendon (right)so it will be an easy day on the trail to be ready for a fast(ish)5k on Monday and then easy running until Saturday - recovery is the focus!
Friday, May 27, 2011
Endure
endure...and greater things
shall come your
way.
and this alone is the lesson and reason for the
million steps along the trail and roads we
give ourselves to.
we are runners - and more - we are travelers in a
present moment full of this awareness.
the gift of our endurance is the
gift to endure.
and once known...we carry on with a
joyous heart even in the midst of
pain.
it's not that this too shall pass - no - it's that
this too is ours and owned to the depth of
bone and soul.
we have felt deep to the marrow life in a
single step - and then - we took
another.
and still one
more.
we have endured.
shall come your
way.
and this alone is the lesson and reason for the
million steps along the trail and roads we
give ourselves to.
we are runners - and more - we are travelers in a
present moment full of this awareness.
the gift of our endurance is the
gift to endure.
and once known...we carry on with a
joyous heart even in the midst of
pain.
it's not that this too shall pass - no - it's that
this too is ours and owned to the depth of
bone and soul.
we have felt deep to the marrow life in a
single step - and then - we took
another.
and still one
more.
we have endured.
Training Log (5/27/11)) and some training and race thoughts
Todays workout -
1. Single arm press -@16kg 3x(1/2/3/4)
2.Pullups/close grip chins(mixing grips)-2x(1,2,3,4)
3. Snatch -@16kg 8:00 104 reps (switch whenever)
4. Leg raise/fit ball crunch - 20/20
~
The plan is an easy 10-12 tomorrow, 4-6 on Sunday (hitting the trails) and then race a local 5k on Monday. After that it's easy runs and lots of rest for North Face 50k. My hope is to help my wife break 8:00 for her for first sub 8:00 50k. We've had some decent races for the past few months - including a 50k in March and a trail marathon in April - so the endurance is there and the speed is coming (due to quite a few half marathons that were "raced" as well as a couple of 5ks.) The big test will (of course) be Catoctin in July. A finish is a win there. Looking forward to it!
1. Single arm press -@16kg 3x(1/2/3/4)
2.Pullups/close grip chins(mixing grips)-2x(1,2,3,4)
3. Snatch -@16kg 8:00 104 reps (switch whenever)
4. Leg raise/fit ball crunch - 20/20
~
The plan is an easy 10-12 tomorrow, 4-6 on Sunday (hitting the trails) and then race a local 5k on Monday. After that it's easy runs and lots of rest for North Face 50k. My hope is to help my wife break 8:00 for her for first sub 8:00 50k. We've had some decent races for the past few months - including a 50k in March and a trail marathon in April - so the endurance is there and the speed is coming (due to quite a few half marathons that were "raced" as well as a couple of 5ks.) The big test will (of course) be Catoctin in July. A finish is a win there. Looking forward to it!
Thursday, May 26, 2011
Training Log - 05/26/11
Today -
1. Long cycle -@20kgs 5:00 23 reps
2. Pushups - 2x25
3. Fit ball crunch - 2x25
4. Run - 7.5 (tempo)
~
Nice temp run - mile warm up and a mile and a half cooldown, so held a steady pace for miles i the low 8's. Still feeling worn out on a hot day - so I'll take it and be happy!
1. Long cycle -@20kgs 5:00 23 reps
2. Pushups - 2x25
3. Fit ball crunch - 2x25
4. Run - 7.5 (tempo)
~
Nice temp run - mile warm up and a mile and a half cooldown, so held a steady pace for miles i the low 8's. Still feeling worn out on a hot day - so I'll take it and be happy!
Wednesday, May 25, 2011
Training for today
Training for today -
1. Kettlebell clean&press -@16kg 3x(1/2/3)
2. Pullups/close grip chins- 8/5
3. One arm swings - @20kg 7:00 150 reps
4. Leg raise/fit ball crunch - 20/25
5. Run - bike path 5.0 (Bilkilas LS)
~
Pretty worn out from yesterday (and proceding weeks)but only a few more hard runs before a short taper for the race. After that I'll back the milage off and slowly add on the milage to be ready for Catoctin.
1. Kettlebell clean&press -@16kg 3x(1/2/3)
2. Pullups/close grip chins- 8/5
3. One arm swings - @20kg 7:00 150 reps
4. Leg raise/fit ball crunch - 20/25
5. Run - bike path 5.0 (Bilkilas LS)
~
Pretty worn out from yesterday (and proceding weeks)but only a few more hard runs before a short taper for the race. After that I'll back the milage off and slowly add on the milage to be ready for Catoctin.
Tuesday, May 24, 2011
Wonder
the mind is quick in its
perception.
the flesh is often lost
within itself.
aahhhh but the soul...the soul
knows only of its
wonder
Training for the day
Today -
Tuesday
1.Long cycle -@20kgs 5:00 28 reps
2.Pushup circuit – 20/10/10/10 (reg/close/wide/semi planche)
3.Db curls -21’s @15lbs
4.Fit ball crunch/leg raise – 2x20/10
5.Run – fartlek 6.0
~
Fartlek (Swedish for Speed Play) consisted of a 10:00 warm up followed by 5 1:00 speed sets with a 1:00 easy run between, another 5:00 of easy running and then a "ladder" of 2/1:00 sets, 2/1:30 sets and then a final 2:00 speed set. Finished this off with another 20:00 of easy running and called it a day. Good workout!
Looks like I will race a 5k on Memorial day and I'll think of it as a speed workout before the following Saturdays 50k - so nice and easy running in between.
Thats the plans and thanks for reading!
Tuesday
1.Long cycle -@20kgs 5:00 28 reps
2.Pushup circuit – 20/10/10/10 (reg/close/wide/semi planche)
3.Db curls -21’s @15lbs
4.Fit ball crunch/leg raise – 2x20/10
5.Run – fartlek 6.0
~
Fartlek (Swedish for Speed Play) consisted of a 10:00 warm up followed by 5 1:00 speed sets with a 1:00 easy run between, another 5:00 of easy running and then a "ladder" of 2/1:00 sets, 2/1:30 sets and then a final 2:00 speed set. Finished this off with another 20:00 of easy running and called it a day. Good workout!
Looks like I will race a 5k on Memorial day and I'll think of it as a speed workout before the following Saturdays 50k - so nice and easy running in between.
Thats the plans and thanks for reading!
Monday, May 23, 2011
Book Review - Running On Empty: An UltraMarathoner's Story of Love, Loss and a Record-Setting Run Across America
For those who are part of the ultra running community, Marshall Ulrich needs no introduction. For those who aren't - he is the grandmaster of endurance/extreme running. Having won Badwater (135 miles from Death Valley to Mt. Whitney) Ulrich needed a new challenage and more or less invented the Badwater Quad - that's the Badwater course four times - back to back.
Here's Marshall running Badwater "unasissted" -
Marshall has run (several times over) and won every major ultra since he enetered the scene in the early 90's. He earned his lengendary status with blood, guts and as his new book describes so well - heart.
This book is Marshall Ulrich's account of his epic run across America - from San Fransisco to New York, New York. As the subtite says - 3,063 Miles, 52 Days, 57 Years Old. He's a bad ass. And what makes him such a bad ass isn't his superhuman endurance or pain threshold (although they certainly help) no, it's his ability to truly allow himselt to be human with all the frailities that this brings - to be broken,physically and emotionally, and having the courage to lean on loved ones to help see him through. Marshall shows that true strength is knowing that we're not alone in this world. Marshall has heart and it shines through brightly in his book. Not only is this an account of a great adventure, it is a chronicle of what it took for the race to take place - from training, to gear, to diet - it's all covered and that was my favor part of the book.
I do however have a quibble with Marshall's nutritional approach (ok, as you know I'm a vegan - I have a quibble with near EVERYONE'S nutrional approach)and I think he would have recovered quicker and broke down less (his list of injuries in the appendix is mind blowing)but I am not one to argue with a Grandmaster and a lengend - so I'll leave it at that and if Marshall ever reads this review I hope he forgivess me this rant. If I wasn't in awe (and I was) before I read this book - I would be now. In fact, after reading and getting to know Marshall through his story - I am even more so now.
Thank you Marshall Ulrich - for a life greatly lived.
*
information for purshacing Running On Empty can be found here -
http://www.marshallulrich.com/
Here's Marshall running Badwater "unasissted" -
I do however have a quibble with Marshall's nutritional approach (ok, as you know I'm a vegan - I have a quibble with near EVERYONE'S nutrional approach)and I think he would have recovered quicker and broke down less (his list of injuries in the appendix is mind blowing)but I am not one to argue with a Grandmaster and a lengend - so I'll leave it at that and if Marshall ever reads this review I hope he forgivess me this rant. If I wasn't in awe (and I was) before I read this book - I would be now. In fact, after reading and getting to know Marshall through his story - I am even more so now.
Thank you Marshall Ulrich - for a life greatly lived.
*
information for purshacing Running On Empty can be found here -
http://www.marshallulrich.com/
Training Log - 05/23/11 (and some thoughts)
For today -
1. Kettlebell clean&press -@16kg 3x(1/2)
2. Pullups/close grip chins - 7/5
3. Two arm swing -@24kgs 100 reps (8:00)
4. Leg raise/fit ball crunch - 20/25
5. Run - bike path 5.0 (Bikilas LS)
~
Today falls under the light workout label for ETK (Enter the Kettlebell) and it felt pretty good to lift but take it easy - something a bit harder to do with a training diet of mainly Long Cycle - it seems there are no "easy sets" with GS but I guess that is open to argument. But even an easy set, with light weight, will leave you breathing fairly hard towards the end and that was the main reason I switched last year (to single arm kettlebell work but still GS style) - I was following Phil Maffatone's Heart Rate training principle and he discourges heavy lifting during the initial endurance phsase. In retrospect - for me at least - I feel this was a mistake as I lost quite a bit of strength that I haven't even begun to gain back. Is it necessary for ultras? (or running in general?)maybe not - but I worked hard for those gains and I'm sorry to see them go. I do belive that I could have made the gains in endurance while maintaining at least a portion of the strength/endurance I had. Starting light with ETK and progressing for a cycle ro two and then back to more GS is the plan right now - I do like the fact the ETK is a bit lighter on the loading the legs and should leave me a bit fresher for the running (although 100 swings seem to contradict me today) and of course long cycle will be my "variety day" workout twice (maybe three)days a week.
Putting in the miles for this week and then a fairly brief taper for the 4th and the next 50k.
Thanks for reading!
1. Kettlebell clean&press -@16kg 3x(1/2)
2. Pullups/close grip chins - 7/5
3. Two arm swing -@24kgs 100 reps (8:00)
4. Leg raise/fit ball crunch - 20/25
5. Run - bike path 5.0 (Bikilas LS)
~
Today falls under the light workout label for ETK (Enter the Kettlebell) and it felt pretty good to lift but take it easy - something a bit harder to do with a training diet of mainly Long Cycle - it seems there are no "easy sets" with GS but I guess that is open to argument. But even an easy set, with light weight, will leave you breathing fairly hard towards the end and that was the main reason I switched last year (to single arm kettlebell work but still GS style) - I was following Phil Maffatone's Heart Rate training principle and he discourges heavy lifting during the initial endurance phsase. In retrospect - for me at least - I feel this was a mistake as I lost quite a bit of strength that I haven't even begun to gain back. Is it necessary for ultras? (or running in general?)maybe not - but I worked hard for those gains and I'm sorry to see them go. I do belive that I could have made the gains in endurance while maintaining at least a portion of the strength/endurance I had. Starting light with ETK and progressing for a cycle ro two and then back to more GS is the plan right now - I do like the fact the ETK is a bit lighter on the loading the legs and should leave me a bit fresher for the running (although 100 swings seem to contradict me today) and of course long cycle will be my "variety day" workout twice (maybe three)days a week.
Putting in the miles for this week and then a fairly brief taper for the 4th and the next 50k.
Thanks for reading!
Sunday, May 22, 2011
Training for the day
Training for today -
1. Run - trail 6.4 (Trail Glove)
2. Long cycle -@20kgs 4:00 (6rpm)
3. Pushups -1x20
4. Fit ball crunch - 1x20
5. Aternating lunge -1x20
~
Great day on the trails and ran with Melissa who always pushes me to go a little bit faster - and I needed that today!
Toying with the thought of racing a 5k on Memorial Day which would be last hard run before North Face. Would be fun to slip it in but not sure how wise - so we'll see.
1. Run - trail 6.4 (Trail Glove)
2. Long cycle -@20kgs 4:00 (6rpm)
3. Pushups -1x20
4. Fit ball crunch - 1x20
5. Aternating lunge -1x20
~
Great day on the trails and ran with Melissa who always pushes me to go a little bit faster - and I needed that today!
Toying with the thought of racing a 5k on Memorial Day which would be last hard run before North Face. Would be fun to slip it in but not sure how wise - so we'll see.
Saturday, May 21, 2011
Training for the day
Just a run for today -
1. Run - 20.0 bike path/trail
~
Tough run - forgot to bring water and the day turned pretty warm.
1. Run - 20.0 bike path/trail
~
Tough run - forgot to bring water and the day turned pretty warm.
Friday, May 20, 2011
Training Log and Some Thoughts on Walking
Friday
Clean& press –@16kg 3x(1/2/3)
Snatch -@16kg 4:00 74 reps
Pullups/close grip chins – 8/5
Leg raise/fit-ball crunch – 20/25
Power walk- 2.10 (12:54 pace)
~
Since much of ultra running is often spent wlking (exception of top level) I figured I should get in some practice and become a bit more effecient. I know of some pretty fast marathon times that were race walked and even 135 mile Bad Water was raced walked in (I belive) under 30 hours. So I'll be workoing on technique and gettig in some extra (low impact) miles and see where that leaves me for my races.
Clean& press –@16kg 3x(1/2/3)
Snatch -@16kg 4:00 74 reps
Pullups/close grip chins – 8/5
Leg raise/fit-ball crunch – 20/25
Power walk- 2.10 (12:54 pace)
~
Since much of ultra running is often spent wlking (exception of top level) I figured I should get in some practice and become a bit more effecient. I know of some pretty fast marathon times that were race walked and even 135 mile Bad Water was raced walked in (I belive) under 30 hours. So I'll be workoing on technique and gettig in some extra (low impact) miles and see where that leaves me for my races.
Thursday, May 19, 2011
Training Log - 05/18-19/11 and sSome Training Thoughts
Training for the last two days - been busy recovering! (I hope)
Yesterday -
1.Kettlebell Clean&press -@16kg 3x1/2
2. Pullup/close grip chins - 7/6
3. One arm swings -@16kg 5:00 185 reps
4. Leg raise/fit ball crunch - 20/25
5. Run - 7.42 bike path (Bikilas)
Today -
1. Long cycle -@20kgs 2x3:00 (6rpm)
2. Pullups/close grip chin -6/4
3. Pushup circuit -20/10/10/10 (reg/close/wide/pike)
4. Fit ball crunch – 1x25
5. Run – 4.50 bike path (Fartlek 10 wu/1:00 hard 1:00 easy x5/5:00 easy/1:00 hard 1:00 easyx5/ 10-15:00 cool down)
Going to try a cycle or two (don't hold me to this of Enter the Kettlebell (ETK)which is a strength cycle as opposed to a strength-endurance plan that I usually follow. I will keep the rest period short as to keep endurance a factor and long cycle will be on the plate for the "variety days" that are built into the program. Miles will be adding up with at least two months of 50ks and some smaller races coming in so we'll see if this gives me somewhat fresher legs. If it's not working - it's back to straigh GS style work with bodyweight movements thrown in (pushups, pullups and lunges wil stay)
Thanks for reading!
Yesterday -
1.Kettlebell Clean&press -@16kg 3x1/2
2. Pullup/close grip chins - 7/6
3. One arm swings -@16kg 5:00 185 reps
4. Leg raise/fit ball crunch - 20/25
5. Run - 7.42 bike path (Bikilas)
Today -
1. Long cycle -@20kgs 2x3:00 (6rpm)
2. Pullups/close grip chin -6/4
3. Pushup circuit -20/10/10/10 (reg/close/wide/pike)
4. Fit ball crunch – 1x25
5. Run – 4.50 bike path (Fartlek 10 wu/1:00 hard 1:00 easy x5/5:00 easy/1:00 hard 1:00 easyx5/ 10-15:00 cool down)
Going to try a cycle or two (don't hold me to this of Enter the Kettlebell (ETK)which is a strength cycle as opposed to a strength-endurance plan that I usually follow. I will keep the rest period short as to keep endurance a factor and long cycle will be on the plate for the "variety days" that are built into the program. Miles will be adding up with at least two months of 50ks and some smaller races coming in so we'll see if this gives me somewhat fresher legs. If it's not working - it's back to straigh GS style work with bodyweight movements thrown in (pushups, pullups and lunges wil stay)
Thanks for reading!
Tuesday, May 17, 2011
Todays Training
Training for today -
1. Long cycle -@20kgs 3x2:00 (6rpm)
2. Pushup circuit - 20/10/10/10 (reg/close/wide/pike)
3. Pullups/close grip chins - 5/5
4. Leg raise/fit ball crunch - 20/20
5. Run - bike path 6.0 (Bikilas)
~
a little soreness today from the uphills of the race and the faster pace at the end. Just some recovery runs the past two days, getting a little more distance in - I hope to top out at 50+ miles for the week and then evaluate how I feel for the next week (one week before 50k)as far as milage goes.
1. Long cycle -@20kgs 3x2:00 (6rpm)
2. Pushup circuit - 20/10/10/10 (reg/close/wide/pike)
3. Pullups/close grip chins - 5/5
4. Leg raise/fit ball crunch - 20/20
5. Run - bike path 6.0 (Bikilas)
~
a little soreness today from the uphills of the race and the faster pace at the end. Just some recovery runs the past two days, getting a little more distance in - I hope to top out at 50+ miles for the week and then evaluate how I feel for the next week (one week before 50k)as far as milage goes.
Certain
On the grounds of all
that's certian -
only love would be
beneath me....and our steps
would fall forever
~
Believe that you are part of
something much larger
than yourselves my
friends.
Love,
Eric
that's certian -
only love would be
beneath me....and our steps
would fall forever
~
Believe that you are part of
something much larger
than yourselves my
friends.
Love,
Eric
Monday, May 16, 2011
Maryland Half Marathon (Maplelawn) 2011 Race Review and Shout Outs!
The Maryland Half Marathon is over and done. Right from the start I must say that I don't normally enjoy these bigger events - I'm more of a Fat Ass type of guy (take from that want you wish!)But the sponsors,Race Director, volunteers, and police and ensured that this was not only a top notch event but an enjoyable one as well - thanks guys!
I had mixed plans going into the race - should I use it as a training run after my long run (Sunday races always through me off) or come in fresh and see what I could do? I also wasn't sure if I would pace my running buddies or run with Danny (who came in from West Virginia to run and ran a hell of a race.) It didn't help that I was under the weather from much of the week - only beginning to feel a little better by Friday. With that in mind I decided to skip my Saturday long run (ran three) and come in a little fresh, run it relatively fast and see what happens. Danny really wanted to break 2:00 and I though I had that in me as well - so Danny and I started out together and kept a fairly consertative (but tough due to hills) pace for the first 6.5 miles. At that point we were about 3 minutes off pace (those hills were tough!) and Danny went off into the bushes (or was it someones lawn?) and I opted to forge ahead on my own and see if I could make up the difference. From a 9:20 to 9:40 pace I ran a negative split (dropped into the 8:20s and finished even stronger)for a strong second half and a 2:00:39 finish. Danny came in not too long after with a 2:03:50 showing he can finish strong as well with a 9:28 pace. Great run Danny!
I ran into several friends out there on the course (I love the local running community!)and everyone looked strong. This was a really tough road course so a strong race on these hills goes a long way in my estimation. Great job to you all!
Matt and Moca came heartbreakingly close (sorry guys) to breaking 2:30 (missed by a minute!) and I honestly feel that this was due mainly to logistics rather than speed and preparation. Next race is all theirs. I should also mention that Moca ran with a sinus infection and little sleep (second race in a row with little to no sleep)and her and matt pushed each other hard all the way in. Add this all together and you get a terrific race and great effort - way to go!
A special shout out to Lori who ran her first race (and she picked a half marathon - a hilly one at that to be her first)and hoped for a 2:30 finish. She ran a 2:20 with room and spped to spare and felt strong after! Strong enough for a couple vodka tonics after....maybe that's why she ran so strong? Lori's son Nick ran his first Half and brought it in at an incredible 1:46!
Live music, great events for friends and family - it was a really fun day for a great cause as the money raised goes directly The Uiversity of Maryland Marlene and Stewart Greenebaum Cancer Center. It's always good to run for a cause and I was happy and proud to be part of this one.
On a side note - about 8 miles in or so I almost ran crotch to nose (guess which was which) into a nice lookinng dog who seemed to be enjoying the race. Very friendly and wanting to play but I assumed he was running along with someone and after a quick hi and pat on the head I went on with the race. Turns out the dog was lost but with the happy ending of later being reunited with his (or her) owner. Next time I may have to take more time for stray pets to make sure they're with someone. Glad there was a happy ending!
Next for me (and Moca) is the North Face Endurance Challange 50k on June 4th and some 5-10ks (maybe) thrown in before and after for training. From there it's a straight shot for CAT 2011! See you there nd thanks for reading!
I had mixed plans going into the race - should I use it as a training run after my long run (Sunday races always through me off) or come in fresh and see what I could do? I also wasn't sure if I would pace my running buddies or run with Danny (who came in from West Virginia to run and ran a hell of a race.) It didn't help that I was under the weather from much of the week - only beginning to feel a little better by Friday. With that in mind I decided to skip my Saturday long run (ran three) and come in a little fresh, run it relatively fast and see what happens. Danny really wanted to break 2:00 and I though I had that in me as well - so Danny and I started out together and kept a fairly consertative (but tough due to hills) pace for the first 6.5 miles. At that point we were about 3 minutes off pace (those hills were tough!) and Danny went off into the bushes (or was it someones lawn?) and I opted to forge ahead on my own and see if I could make up the difference. From a 9:20 to 9:40 pace I ran a negative split (dropped into the 8:20s and finished even stronger)for a strong second half and a 2:00:39 finish. Danny came in not too long after with a 2:03:50 showing he can finish strong as well with a 9:28 pace. Great run Danny!
I ran into several friends out there on the course (I love the local running community!)and everyone looked strong. This was a really tough road course so a strong race on these hills goes a long way in my estimation. Great job to you all!
Matt and Moca came heartbreakingly close (sorry guys) to breaking 2:30 (missed by a minute!) and I honestly feel that this was due mainly to logistics rather than speed and preparation. Next race is all theirs. I should also mention that Moca ran with a sinus infection and little sleep (second race in a row with little to no sleep)and her and matt pushed each other hard all the way in. Add this all together and you get a terrific race and great effort - way to go!
A special shout out to Lori who ran her first race (and she picked a half marathon - a hilly one at that to be her first)and hoped for a 2:30 finish. She ran a 2:20 with room and spped to spare and felt strong after! Strong enough for a couple vodka tonics after....maybe that's why she ran so strong? Lori's son Nick ran his first Half and brought it in at an incredible 1:46!
Live music, great events for friends and family - it was a really fun day for a great cause as the money raised goes directly The Uiversity of Maryland Marlene and Stewart Greenebaum Cancer Center. It's always good to run for a cause and I was happy and proud to be part of this one.
On a side note - about 8 miles in or so I almost ran crotch to nose (guess which was which) into a nice lookinng dog who seemed to be enjoying the race. Very friendly and wanting to play but I assumed he was running along with someone and after a quick hi and pat on the head I went on with the race. Turns out the dog was lost but with the happy ending of later being reunited with his (or her) owner. Next time I may have to take more time for stray pets to make sure they're with someone. Glad there was a happy ending!
Next for me (and Moca) is the North Face Endurance Challange 50k on June 4th and some 5-10ks (maybe) thrown in before and after for training. From there it's a straight shot for CAT 2011! See you there nd thanks for reading!
Training Log - 5/15-5/16/11
Yesterdays workout -
1. MD. Half Marathon
2. Band press (Life line - 1 band) 1x20
3. Circuit -
pullups (mixed grip) x5
alternating lunge x20
pushups x10
3x through
4. Fit ball crunch - 1x20
And today -
1. Long cycle -@20kgs 6x1:00 (6rpm first 3mins/7rpm last 3)
2. Bottom up clean&press - @12kgs 1x3/1x4/1x5
3. Pullups - 2x5
4. Run - bike path 5.0 (Bikilas)
~
Gearing up for North Face next!
1. MD. Half Marathon
2. Band press (Life line - 1 band) 1x20
3. Circuit -
pullups (mixed grip) x5
alternating lunge x20
pushups x10
3x through
4. Fit ball crunch - 1x20
And today -
1. Long cycle -@20kgs 6x1:00 (6rpm first 3mins/7rpm last 3)
2. Bottom up clean&press - @12kgs 1x3/1x4/1x5
3. Pullups - 2x5
4. Run - bike path 5.0 (Bikilas)
~
Gearing up for North Face next!
Saturday, May 14, 2011
From Dr. Oz
As featured on Dr. Oz's Show - Forks Over Knives. This is really important to the well being of every man and women and I hope it gets the attention it deserves. What you will see here is truly life changing yet very simple and once a paradigm shift is made in the thinking process of food and how we relate to it - it's easy. I have no regrets on my switch to a vegan diet and now I am reaping the rewards of feeling great and running faster than ever while recovering quicker as well. You have nothing to lose (except excess weight) and the world to gain.
Try it.
Try it.
Amazing
It amazes me what people will try...and what they will accomplish.
Maybe this will be as close to actual flight as we will get?
Maybe this will be as close to actual flight as we will get?
Traiing Log - 05/14/11
Training for today -
1. Run - 3.20 bike path (Bikilas LS)
2. pushup circuit - 25/10/10/10 (reg/close/wide/pike)
3. Pullup/close grip chins - 5/5
~
Looking forward to getting in some distance again starting Monday and through the following week before taking a short rest a few days before North Face 50k.
1. Run - 3.20 bike path (Bikilas LS)
2. pushup circuit - 25/10/10/10 (reg/close/wide/pike)
3. Pullup/close grip chins - 5/5
~
Looking forward to getting in some distance again starting Monday and through the following week before taking a short rest a few days before North Face 50k.
Friday, May 13, 2011
Marshall's Law
First - this is Marshall:
And this is his law (not just for ultra runners)
1. Expect a journey and a battle
2. Focus on the present and set intermediate goals.
3. Don't dwell on the negatives.
4. Transcend the physical
5. Accept your fate.
6. Have confidence that you will succeed.
8. Suffering is okay.
9. Be kind to yourself.
10. Quitting is not an option.
And this is his law (not just for ultra runners)
1. Expect a journey and a battle
2. Focus on the present and set intermediate goals.
3. Don't dwell on the negatives.
4. Transcend the physical
5. Accept your fate.
6. Have confidence that you will succeed.
8. Suffering is okay.
9. Be kind to yourself.
10. Quitting is not an option.
Training Log (5/12-5/13/11) and some training and race thoughts
Blog was down for the day due to technical issue that I don't really understand - so here's yesterdays workout (for those who actually read these)
Long cycle -@20kgs 5:00 27 reps (6rpm)
Windmill – 1x10@12kg 1x5@16kg
Pullups/close grip chins – 5/5
Pushups – 1x30
Overhead press –(life line band) 2x15
Fit ball crunch – 2x20
Run – bike path 5.11 (Bikilas)
And here's today.
1. Long cycle -@20kgs 5:00 28 reps
2. Band press (life line - 1 band) 3x15
3. Curls -@75lbs 3x6
4. Pushup circuit - 20/10/10/10 (reg/close/wide/pike)
5. Leg raise/fit ball crunch - 20/20
~
Feeling better but still don't have my wind back yet. Still short of reps and time on this cycle so will repeat it it again at 6rpm - third times the charm right?
Legs are feeling a bit more lively which is great as there's a lot of hills on Sundays race. If I can get my head and chest clear I'll feel even better about the whole affair. The (loose) plan is to start in the mid -9:00's and drop as I can and hold what I can and maybe finish under 2:00.
I'll take what I get though and will enjoy the day with friends and family and the hills!
Peace,
Eric
Long cycle -@20kgs 5:00 27 reps (6rpm)
Windmill – 1x10@12kg 1x5@16kg
Pullups/close grip chins – 5/5
Pushups – 1x30
Overhead press –(life line band) 2x15
Fit ball crunch – 2x20
Run – bike path 5.11 (Bikilas)
And here's today.
1. Long cycle -@20kgs 5:00 28 reps
2. Band press (life line - 1 band) 3x15
3. Curls -@75lbs 3x6
4. Pushup circuit - 20/10/10/10 (reg/close/wide/pike)
5. Leg raise/fit ball crunch - 20/20
~
Feeling better but still don't have my wind back yet. Still short of reps and time on this cycle so will repeat it it again at 6rpm - third times the charm right?
Legs are feeling a bit more lively which is great as there's a lot of hills on Sundays race. If I can get my head and chest clear I'll feel even better about the whole affair. The (loose) plan is to start in the mid -9:00's and drop as I can and hold what I can and maybe finish under 2:00.
I'll take what I get though and will enjoy the day with friends and family and the hills!
Peace,
Eric
Wednesday, May 11, 2011
Todays Training and Some Race Thoughts
Todays workout -
1. Long cycke -@20kgs 4:00 (6rpm 24 reps)
2. Pushup circuit - 20/10/10/10 (Hindu/close/wide/reg)
3. Pullups/close grip chins -5/5
4. Overhead press - (life line 1 band) 2x12
5. Leg raise/fit-ball crunch - 20/20
6. Run-bike path 2.40 (Bikilas)
~
Extra rest this week - a little under the weather form cold and or allergies and wanted to be fresh(er) for the half on Saturday. I should be ok if this cold clears up as my legs are feeling pretty good (aside from general fatiuge from cold/allergies.) I'm still considering a run the day before and just using the half as a training run. That would leave me in good sitting for the 50k June 4th. I guess we'll see how I feel on Saturday and if I want to push it a bit.
Thanks for reading!
Eric
1. Long cycke -@20kgs 4:00 (6rpm 24 reps)
2. Pushup circuit - 20/10/10/10 (Hindu/close/wide/reg)
3. Pullups/close grip chins -5/5
4. Overhead press - (life line 1 band) 2x12
5. Leg raise/fit-ball crunch - 20/20
6. Run-bike path 2.40 (Bikilas)
~
Extra rest this week - a little under the weather form cold and or allergies and wanted to be fresh(er) for the half on Saturday. I should be ok if this cold clears up as my legs are feeling pretty good (aside from general fatiuge from cold/allergies.) I'm still considering a run the day before and just using the half as a training run. That would leave me in good sitting for the 50k June 4th. I guess we'll see how I feel on Saturday and if I want to push it a bit.
Thanks for reading!
Eric
Tuesday, May 10, 2011
Todays Training
Training for today -
Tuesday
1.Long cycle -@20kgs 2x3:00 (6rpm 36 reps)
2.Pullups/close grip chins – 6/4
3.Band curls (medium) – 2x:30
4.Pushup circuit – 20/10/10/10 (reg/close/wide/pike)
5.Fit ball crunch – 1x25
6.Run – bike path 2.40 (Bikilas)
.
Tuesday
1.Long cycle -@20kgs 2x3:00 (6rpm 36 reps)
2.Pullups/close grip chins – 6/4
3.Band curls (medium) – 2x:30
4.Pushup circuit – 20/10/10/10 (reg/close/wide/pike)
5.Fit ball crunch – 1x25
6.Run – bike path 2.40 (Bikilas)
.
Swept Aside
And then at once I am
The wind,
Having swept aside
Illusion’s form –
And joined my spirit to the
Breeze.
~
We are the whole and entirety of our experience and surroundings- give yourself fully to wind and rain and the motion of the world. Nothing separates us from the heavens and nothing from earth is foreign from the soul. Be the world and open to all of being who you truly are.
The wind,
Having swept aside
Illusion’s form –
And joined my spirit to the
Breeze.
~
We are the whole and entirety of our experience and surroundings- give yourself fully to wind and rain and the motion of the world. Nothing separates us from the heavens and nothing from earth is foreign from the soul. Be the world and open to all of being who you truly are.
Monday, May 9, 2011
Training for the day
Training for today -
1. Long cycle -@20kgs 3x2:00 (6rpm 38 reps)
2. Pullups/close grip chins - 5/5
3. Leg raise/ fit ball crunch -20/20
4. Pushups - 2x25
5. Run -bike path 2.50 (Bikilas)
~
Definitely fighting a cold - first one in a number of years but not surpising, I have been running quite a few hard runs back to back and felt myself get worn down but pushed it anyway - basicly rule of thumb for thse kind of things - it's your own damn fault. My body is asking me to recover - and just in time for this race if I listen closely. Lots of rest and lots of wholesome food and water.
1. Long cycle -@20kgs 3x2:00 (6rpm 38 reps)
2. Pullups/close grip chins - 5/5
3. Leg raise/ fit ball crunch -20/20
4. Pushups - 2x25
5. Run -bike path 2.50 (Bikilas)
~
Definitely fighting a cold - first one in a number of years but not surpising, I have been running quite a few hard runs back to back and felt myself get worn down but pushed it anyway - basicly rule of thumb for thse kind of things - it's your own damn fault. My body is asking me to recover - and just in time for this race if I listen closely. Lots of rest and lots of wholesome food and water.
Sunday, May 8, 2011
Todays Training
Todays workout-
Sunday
1.Run – trail 6.04 (Trail Gloves)
2.Long cycle -@20kgs 1:00x6 (6rpm 38 reps)
3.Windmill -2x5@12kg 1x3@16kg
4.Pushups – 1x25
`
Allergies or cold seem to have me a little off - too many hard days and not enough rest and calories as well I would imagine. I'll rectify that this week with low miles and (relatively) easy on the kettlebells and less additional work. And lots of calories and hydration - especially calories in the form of fruit to be fully recovered and fueled by Sunday. Looking forward to a fun race!
Sunday
1.Run – trail 6.04 (Trail Gloves)
2.Long cycle -@20kgs 1:00x6 (6rpm 38 reps)
3.Windmill -2x5@12kg 1x3@16kg
4.Pushups – 1x25
`
Allergies or cold seem to have me a little off - too many hard days and not enough rest and calories as well I would imagine. I'll rectify that this week with low miles and (relatively) easy on the kettlebells and less additional work. And lots of calories and hydration - especially calories in the form of fruit to be fully recovered and fueled by Sunday. Looking forward to a fun race!
Saturday, May 7, 2011
Hope for the Homeless 5k Trail Race Review
What a great little race for a really good cause - Hope For The Homeless 5k. The money raised goes directly to the Howard County shelter.
The course was held at Rockburn Park and it was about eighty percent single track - it really ran like a cross country meet which made fun, challenging and very pretty. I wanted to do a 5k as speed work for the upcoming races and because it was so close, on the trails and to help support a charity. It's been awhile since I have run at an 8:00 something pace on the trails and it felt good - even on tired legs as I'm not fully recovered from last weeks trail marathon and some faster runs during the week - not to mention the rest of my workouts.
I really want to thank the Mid-Maryland Baptist Association for putting on a first class event and all the people who showed up to help, support and to run - there was a good size crowd with some serious runners out there. I was lucky enough to take third in my age group (it pays to get old(er)- I wasn't expecting this and Matt and Moca and I ran a second loop of the course to get some additional miles in and Matt sort of joked about me winning something - and sure enough - Moca checked and I did.
Happy surprise!
Now it's on to the Maryland Half Marathon and The North Face Endurance Challenge 50k.
Stay tuned my friends!
The course was held at Rockburn Park and it was about eighty percent single track - it really ran like a cross country meet which made fun, challenging and very pretty. I wanted to do a 5k as speed work for the upcoming races and because it was so close, on the trails and to help support a charity. It's been awhile since I have run at an 8:00 something pace on the trails and it felt good - even on tired legs as I'm not fully recovered from last weeks trail marathon and some faster runs during the week - not to mention the rest of my workouts.
I really want to thank the Mid-Maryland Baptist Association for putting on a first class event and all the people who showed up to help, support and to run - there was a good size crowd with some serious runners out there. I was lucky enough to take third in my age group (it pays to get old(er)- I wasn't expecting this and Matt and Moca and I ran a second loop of the course to get some additional miles in and Matt sort of joked about me winning something - and sure enough - Moca checked and I did.
Now it's on to the Maryland Half Marathon and The North Face Endurance Challenge 50k.
Stay tuned my friends!
Traiing Log - 05/07/11
Saturday
1.Hope for the Homeless 5k (trail)
2.Extra lap – 6.20 total
3.Jerk -@20kgs 6x1:00 (6rpm 42 reps total)
4.Double cleans -@20kgs 1:00 10 reps
5.Pushups – 1x25
.
1.Hope for the Homeless 5k (trail)
2.Extra lap – 6.20 total
3.Jerk -@20kgs 6x1:00 (6rpm 42 reps total)
4.Double cleans -@20kgs 1:00 10 reps
5.Pushups – 1x25
.
Friday, May 6, 2011
Training for the day
Training Log -
Friday
1.long cycle -@20kgs 6:00 32 reps
2.swipe -@2x15lbs 2x10
3.curls –3x5@75lbs
4.pushups – 3x20
5.leg raise/fit-ball crunch/side crunch – 25/20/20
~
Help for the homless 5k tomorrow - nice little trail race that should get me some speed work and then maybe another 3-5 on the trails after. Then it's time for me to decide the plan of action for next weeks half and the step up the miles for the last week before resting up for NFEC 50k.
Fun times ahead!
Friday
1.long cycle -@20kgs 6:00 32 reps
2.swipe -@2x15lbs 2x10
3.curls –3x5@75lbs
4.pushups – 3x20
5.leg raise/fit-ball crunch/side crunch – 25/20/20
~
Help for the homless 5k tomorrow - nice little trail race that should get me some speed work and then maybe another 3-5 on the trails after. Then it's time for me to decide the plan of action for next weeks half and the step up the miles for the last week before resting up for NFEC 50k.
Fun times ahead!
Thursday, May 5, 2011
Todays Training
Todays training -
1. Long cycle -@20kgs 5:00 30 reps (6rpm)
2. Pushup circuit - 20/10/10/10 (reg/close/wide/pike)
3. Pullups/close grip chins - 7/4
4. Fit-ball crunch - 2x25
5. Run - bike path 12.02 (Bikilas)
~
long run today as I'll do a 5k on Satruday and then taper coming into the MD. Half. One long run after that and then it's just about time for the NF 50k and then a straight shot of training for Cat50k. Good to have a plan (sometimes!)
1. Long cycle -@20kgs 5:00 30 reps (6rpm)
2. Pushup circuit - 20/10/10/10 (reg/close/wide/pike)
3. Pullups/close grip chins - 7/4
4. Fit-ball crunch - 2x25
5. Run - bike path 12.02 (Bikilas)
~
long run today as I'll do a 5k on Satruday and then taper coming into the MD. Half. One long run after that and then it's just about time for the NF 50k and then a straight shot of training for Cat50k. Good to have a plan (sometimes!)
Wednesday, May 4, 2011
What Moses Knew
This is what Moses
knew...
That waters would part to the
grace of his beliefs.
Sometimes an ocean lies
between us.
And yet like Moses and his
faith of parting
waters...
We know.
Traiing Log - 05/04/11
Todays workout -
1. Long cycle -@20kgs 4:00 (6rpm 24 reps)
2. Pullups/close grip chins - 7/5
3. Pushups circuit - 20/10/10/10 (reg/close/wide/pike)
4. Leg raise/fit ball crunch/jack knife -20/20/10
5. Run - bike path 5.65 (Bikilas)
~
Hopefully a long run tomorrow (15 miles) as it will be the last for at least two weeks with two races coming up. I'll only have time for another 20 plus in the week after before The North Face Endurance Challnge - after that it's smooth training for the Cat!
1. Long cycle -@20kgs 4:00 (6rpm 24 reps)
2. Pullups/close grip chins - 7/5
3. Pushups circuit - 20/10/10/10 (reg/close/wide/pike)
4. Leg raise/fit ball crunch/jack knife -20/20/10
5. Run - bike path 5.65 (Bikilas)
~
Hopefully a long run tomorrow (15 miles) as it will be the last for at least two weeks with two races coming up. I'll only have time for another 20 plus in the week after before The North Face Endurance Challnge - after that it's smooth training for the Cat!
Tuesday, May 3, 2011
Training for today and some (more) thoughts
Todays workout -
1. Long cycle -@20kgs 2x3:00 (6rpm 37 reps)
2. Hamstring curls – (fit ball) 2x15
3. Side press -@20kgs 2 sets
4. Alternating db curls/pushups -@25lbs 2x12/20
5. Run – bike path 5.20 (Bikilas)
~
Tossing around a few race ideas in my head. Racing the half and trying to break 2:00 or running 20 the day before and trying to break 2:30 with Mat and Lori. Both would be good and the latter would be a great training run for the upcoming NF Endurance Challenge June 4th. Split down the middle for me right now.
1. Long cycle -@20kgs 2x3:00 (6rpm 37 reps)
2. Hamstring curls – (fit ball) 2x15
3. Side press -@20kgs 2 sets
4. Alternating db curls/pushups -@25lbs 2x12/20
5. Run – bike path 5.20 (Bikilas)
~
Tossing around a few race ideas in my head. Racing the half and trying to break 2:00 or running 20 the day before and trying to break 2:30 with Mat and Lori. Both would be good and the latter would be a great training run for the upcoming NF Endurance Challenge June 4th. Split down the middle for me right now.
Monday, May 2, 2011
Meditation on Running
Dissolved into motion.
Aborbed in the kiss between feet and earth and the swing of arms against air. This is the art of running - a meditation of choice in the giving of ourselves to something larger and yet intimately true to the orgin of our being. Every step connected is a returning to the whole and every step lifted is a longing to return.
Give yourself to this.
Traiing Log - 05/02/11
Todays workout -
Monday
1. Long cycle -@20kgs 3x2:00 (6rpm 36 reps)
2. Close grip chins- 2x5
3. Leg raise/stability ball crunch – 20/10
4. Run – bike path 2.50
~
A bit sore today - maybe more so from the long cycle than anything else. Nice and easy today (although I was temopted to do a hill workout) and I'll pick up the pace towards the end of the week. May race a 5k on Saturday and if so I'll shoot for a Thursday or Friday long run of 15. 5k is for charity and will be nice little speed workout on the trails. Plus I get a t-shirt.
Monday
1. Long cycle -@20kgs 3x2:00 (6rpm 36 reps)
2. Close grip chins- 2x5
3. Leg raise/stability ball crunch – 20/10
4. Run – bike path 2.50
~
A bit sore today - maybe more so from the long cycle than anything else. Nice and easy today (although I was temopted to do a hill workout) and I'll pick up the pace towards the end of the week. May race a 5k on Saturday and if so I'll shoot for a Thursday or Friday long run of 15. 5k is for charity and will be nice little speed workout on the trails. Plus I get a t-shirt.
Sunday, May 1, 2011
Durianrider on high fat, exercise phobic guru's. #184
Good stuff from DR.
He's outspoken and passionate and very fit and knowledgeable on the
raw food lifestyle.
Enjoy!
Todays training and some thoughts
1. Run - bike path 8.15 @9:03 pace
2. Long cycle -@20kgs 1:00x6 (6rpm) 37 reps
3. Pullups/close grip chins - 5/5
4. Windmills - 1x5@12kgs 1x5@16kgs
5. Pushups - 2x20
~
Happy with the run on tired legs as they're definitely feeling the trails and hills from yesterdays marathon. First mile was run at 10:20 or so and second and third were in the low 9's - last five were all around 8:40. Not bad. I'll need a 9:09 pace to make it in just under two - todays riun gives me some confidence but it's a hilly course and may not be the best race for a PR. Time will tell!
2. Long cycle -@20kgs 1:00x6 (6rpm) 37 reps
3. Pullups/close grip chins - 5/5
4. Windmills - 1x5@12kgs 1x5@16kgs
5. Pushups - 2x20
~
Happy with the run on tired legs as they're definitely feeling the trails and hills from yesterdays marathon. First mile was run at 10:20 or so and second and third were in the low 9's - last five were all around 8:40. Not bad. I'll need a 9:09 pace to make it in just under two - todays riun gives me some confidence but it's a hilly course and may not be the best race for a PR. Time will tell!
Subscribe to:
Posts (Atom)