This is must see -
We're all going to fall in life.
And we can all get up.
That enough is a win.
Tuesday, December 27, 2011
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!
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!
Monday, December 12, 2011
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
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
Monday, December 5, 2011
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!
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!
Friday, December 2, 2011
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!
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!
Thursday, December 1, 2011
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.
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!
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!
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!
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