Week 16 - Getting After It - Team is Expanding and Getting Stronger

Great workout partners - pictures over the past month with some incredible people!
Some of the regulars.....Rick Fountain, Curt Johnston, Billie Holmberg, Emily Bucy, Pat Miletich, John O'Brien, Jeremy Borden, Mike Poster, Jay Gates, John Lawler, Troy Holmberg

I have nothing but great news to report!  Training is 1/3 done - unbelievable! Only have 8 months to go.  On the one hand it seems like we have a long ways to go. On the other hand the time really goes by quickly and as the race approaches I feel like I want more time to get better.

Since I haven't blogged in 5 weeks, I have much to share. We are now up to 6 people who are planning to run Leadville!  Pat Miletich and John O'Brien are already signed up for the race through a coaching package with a guaranteed entry. Curt Johnston, Rick Fountain, John DeDoncker, and I have entered the lottery as a team and will find out on January 7th if we are selected. If we aren't (50/50 chance), Curt, Rick and I plan to sign up for the Training Camp package which provides a guaranteed entry with a registration to Leadville's Training Camp. The cost is higher but we will do it because we want in the race. John DeDoncker may instead enter the Leadman competition - 100 mile bike ride, 50 mile bike ride or 50 mile run, 10K run, marathon run, 100 mile run - Whoa!

My weight is hovering around 200 lbs but people have commented that I look thinner.  I know I feel less strong in my chest and arms, which is okay. Since my weight isn't really dropping much I'm wondering if I'm adding heavier muscle in my quads, hamstrings, and glutes.

As you can see from our progress report below, we have been working consistently and hard. Our training consists of a healthy mix of shorter distance, longer distance, stair work, and combination work of running/stairs/plyometric-type work.  I am touched by and impressed with the number of friends who have been training with us at these crazy early morning hours. No complaints on the weather because it certainly could be much worse with Midwestern winters but we've had a few really cold and windy mornings. By this time of year in 2011 we were running treadmills inside the YMCA. Thus far we have remained outside.

Since my goal is to cut 3 hrs and 23 minutes from my 2012 time in a body that is 4 years older, I'm continually comparing my training to see where I'm at. Some things I'm feeling pretty good about right now....

1. I've been using an altitude mask during some of my runs and with much of my work at the track with the stairs and plyometrics.  The mask is set at 12,000 feet and while it isn't easy I believe I'm adapting quite well.

2. Our weekend long runs have been going well  and I don't feel much soreness from 15-25 mile runs. We have been quite consistent with +15 mile Saturday morning runs.

3. Tuesday workouts have been a combination of running, stairs, and plyometrics - something we did not do for the 2012 race. I think mixing running in with other hill-type work is mentally and physically beneficial.

4. I just started working out with HOKA shoes - an extremely light and cushioned shoe that feels as good as I've ever felt in a running shoe.

5. We are doing a much better job of taking in some nutrition during our long runs. The runs feel better and it gives us an opportunity to see what works.

Training since the last blog.....

Tuesday, November 17th - 2 sets of the following.....
10 stairs
1/2 mile run
25 squats
20 lunges, 1/2 mile run
at the end of the 2nd set - 1 set of buddy push ups up to 6
forgot to write down who showed up but confident it was a group of 5-6 of the regulars

Wednesday, November 18th - 6 mile run
Rick, Billie, Curt, Emily

Thursday, November 19th - 53 consecutive stairs with altitude mask.
Mike, Billie, Troy, Jeremy

Saturday, November 21st - 16 mile run from Crow Creek Park
Rick, Curt, Billie, Troy, Mike, John O

Thursday, November 26th - 15 sets of hotel stairs (11 stories high) - quite steep. Used mask for 12/15 sets. - Disney World :o)

Friday, November 27th - 8 mile run around the Boardwalk - Disney World :o)

Tuesday, December 1st - 2 sets of the following:
5 stairs - squat across top row
5 stairs - squat across top row
1/2 mile run
100 yard sprint
25 yards lunges
25 yards of broad jumps
1/2 mile run
following 2nd set - buddy push ups up to 10 - did them all on my knees, very hard!
Pat, Curt, Jay, Billie, Jeremy, Troy, Mike

Wednesday, December 2nd - 7 mile run (5 miles with mask)
Billie, Jeremy, Rick, Emily

Thursday, December 3rd - 10 sets of 6 stairs (60)
buddy push ups
Pat, Curt, Mike, Billie, Troy, Jeremy

Saturday, December 5th - 21 mile run
Troy, Curt, Emily, Rick, Billie

Tuesday, December 8th - 2 sets of the following:
5 stairs, squat across the top row
5 stairs, squat twice across the top row
1/2 mile run
100 yard bounding jumps
100 yard sprint
25 standing knees to shoulders
20 yards of lunges
20 yards of hops
1/2 mile run
Rick, Troy, Curt, Billie, Emily, Jeremy, Mike

Wednesday, December 9th - 7 mile run (6 miles with mask) - good pace
Rick, Curt, Billie, Emily, Jeremy

Thursday, December 10th - Stair ladder 2, 4, 6, 8, 10, 8, 6, 4, 2 - 50 total.
10 stairs/box jumps at end
Rick, Troy, Billie, Pat, jeremy, Mike

Saturday, December 12th - 20.5 mile run - 58 degrees!
Rick, Curt, Emily, John O, Mike, Troy, Billie

Tuesday, December 15th - 2 sets of the following:
4 stairs, squat across top row
4 stairs, squat across top row
4 stairs, squat across top row
1/2 mile run
100 yard sprint
100 yard bounders
30 yards x 2 karyoke
15 yards x 2 lunges
1/2 mile run
Mike, Billie, Emily, Jeremy, Pat

Wednesday, December 16th - 7 mile run with mask
Rick, Curt, John L, Jeremy, Jay, Billie, Troy

Thursday, December 17th - Stair ladder  2, 4, 6, 8, 10, 12, 10, 8, 6, 4, 2  -  72 total
Pat, Eli, Don, Rick, Curt, Jeremy, Troy, Billie, Mike, Emily, Andy

Saturday, December 19th - 26.5 mile run
Rick, Curt, John L, Billie, John O, Troy, Jeremy, Mike, Emily

Sunday, December 20th - 13.5 miles at Bettendorf High School track - run 5 laps/walk 1 lap pattern
Pat, Billie

Tuesday, December 22nd - 2 sets of.... (with mask)
5 stairs - squat across top row
5 stairs - squat across top row
4 stairs
hop up 1 set of stairs
1/2 mile run
20 bend over - leg extension backwards
30 yards x 2 karyoke
15 yards x 2 lunges
10 yards x 2 duck walk
10 yards x 2 bear crawl
10 yards x 2 crab walk
1/2 mile run
Troy, Billie, Pat, Emily, Jay, Jeremy, Mike

Wednesday, December 23rd - 7 mile run
Rick, Curt, Jeremy, Billie, Emily, Troy, John L

Thursday, December 24th - stair workout - 12 days of Christmas!
1, 12, 2, 11, 3, 10, 4, 9, 5, 8, 6, 7  (78 total)
Curt, Jeremy, Billie, Emily

Stair ladder  2, 4, 6, 8, 8, 6, 4, 2 (40 total)
Jeremy, Troy

total of 118 stairs on Christmas Eve for Jeremy and I

Saturday, December 26th - 15.1 mile run
Curt, Rick, John L., Mike

Happy New Year and wishing you the best for 2016!

Week 11 - Rain and Wind (Yes), Sleet and Snow (Not Yet but it's comin')

Troy, Emily, John O, Billie, Curt, Mike, John

Troy, Emily, John O, Billie, Mike, John, Rick

Saturday, November 14th after 16 mile run - great day! A little cold at times but awesome company. We started in the dark but eventually saw the light of day :o)

Leadville training is long and hard, especially when it gets dark and cold. Having great people to train with makes it so much easier. This week was characterized by staying the course. Starting to make friends with the number 4 in the a.m. - never thought that would happen in my life.

Feeling especially inspired by my friend Andy Erpelding who killed his Ironman yesterday with a time of 13 hours and 14 minutes. He beat his goal by 45 minutes! Some might say he was fortunate - I say he earned everything he received yesterday. I know how hard and consistently he worked for over 6 months! Andy was in the pool, riding on the road and running all over town 6 days a week for half a year working out 1-2 time per day. He reminded me of the value of committing to a steady training program - I'm hoping that we will have success at Leadville because of our commitment to our training and rejecting excuses that arise due to weather, etc. Looking forward to our stair combo workout at 5 a.m. tomorrow morning!

Sunday, November 8th - 4 miles

Monday, November 9th - 2 miles

Tuesday, November 10th - 2 sets of the following:  10 stairs, 1/4 mile run, 20 squats, 100 yard sprint, 50 yards of lunges, 10 burpee pushups, 10 planks alternating arms stretched to the sky, 1/4 mile run
Pat Miletich wanted to celebrate by ending the day with buddy pushups up to 10. Other than Pat, none of us performed well at all :o)  - Rick, Pat, Curt, Billie, Jeremy, Mike, Troy

Wednesday, November 11th - Remembering Veterans - 6.5 mile run
Curt, Billie, Jeremy

Thursday, November 12th - Stairs were cold and windy - almost blew us over a couple times at the top! 55 stairs - 3x11, 2x9, 1x4  - Rick, Billie

Saturday, November 14th - 16 mile run from Crow Creek Park
Rick, Curt, Billie, Emily, Troy, Mike, John O


              

Week 10 - Keeping good company makes training so much easier

Rick, Emily, Billie, and Curt at Crow Creek Park after 16.5 miles

Another great week of training! Preparing for Leadville has been tough - rising early on most days during the week, getting out in the cold, dark, and sometimes wet weather, running longer distances at paces which aren't always easy and pushing through stairs and lunges that burn the legs.

I am motivated to accomplish my sub 24 hour Leadville 100 mile run but one of the things that has made it SO much easier is the camaraderie and friendship I have developed with some fantastic people. The people featured above are only some people in this category and I am grateful to them all. My running partners hold me accountable, inspire me to run when I don't feel like it, help me run faster than I think I can, and take my mind off of my heavy muscles and exhausted breathing. I've reached the point where it isn't too tough to get up before 5 am and when I see my friends at 4:30, 5:00, or 6:00 am, my eyes light up.

Tuesday, November 3rd - 2 sets of the following:
10 stairs, 1/2 mile run, 100 yard sprint, 100 yard lunge, 45 second plank, 1/2 mile run, 45 second plank. During the 2nd set we added 2 sets of 15 squats and extended the 2nd plank to 60 seconds. Wore my altitude mask @ 12,000 feet
Rick, Curt, Billie, Jeremy, Mike, Emily, and Pat.

Wednesday, November 4th - 6 mile run.
Emily, Billie, Jeremy, Curt, and Rick

Thursday, November 5th - 55 stairs - work altitude mask @ 12,000 feet
Billie, Jeremy, pat, Curt, Troy, Mike

Friday, November 6th - 2 miles

Saturday, November 7th - 16.5 miles from Crow Creek Park.
Rick, Curt, Billie, Emily, John O.

Week 9 - Training hard - just haven't been reporting :o)

The last month has been a very good training month. While I haven't blogged in over a month, I continue to work hard on my training. Several developments have occurred that I am thrilled about. I have begun to use my altitude mask (set at 12,000 feet) more frequently and while it is expectedly difficult, i am managing quite well with it. I find that my focus turns toward my breathing and I don't think about tired legs or muscles. It is harder to have conversations since my voice is muffled. For the most part I am doing all of my stairs with the mask and would like to continue with that practice. Today I wore the mask for 1 hr 15 minutes out of nearly 1 hr 35 minutes of running.

My knee pain seems to have disappeared. I'm not sure if it is due to finally working past some nagging pains or the impact of some Flex pills that Rick gave me (Yoli product). It feels great to be so healthy!  I've still been playing basketball a few times each week and enjoying it immensely! I realize it doesn't have anything to do with my Leadville training but I love it!

On a whim, I made the decision on Thomas' birthday to run 101 consecutive stairs (no mask though). I had never done that many before consecutively and while my legs were feeling it at the end I think I could have even done more :o)  My good friend Andy Erpelding came to keep me company for the last 96 stairs. I had completed 61 consecutive stairs about 10 days prior so I knew 100 was doable. I had said to myself that I wanted to do 100 in a row sometime and since I didn't get any long distance runs in over the weekend I felt some extra energy and just decided to go for it!

This morning was a character building day - it was cold, dark, and rainy. We did sleep in though - didn't start running until 6:00 am. After running about 11 miles Rick and I did some good incline work and a few sprints on the treadmill.

I am very pleased with how this last month has progressed. Feeling good, getting in good miles, getting in great hill work, and using my altitude mask more. My body has also become quite accustomed to rising at 4:35 a.m. several times per week - that used to be a killer time for me, now it is part of my routine. If I can continue to progress like I have been, I expect to have a very successful Leadville experience!

Forgot to post the training regimen for the past month!

Monday, Sept 28th - 4 miles - Billie, Rick

Tuesday, Sept 29th - 2 sets of....10 stairs, 1/2 mile run, 25 squats, 20 lunges, 1/2 mile run
                                  3rd set.....10 stairs, 1/4 mile run, 25 squats, 20 lunges, 1/4 mile run
                                  3 sets of 10 push ups and 10 second leg lifts
                                  Rick, Billie, Emily

Wednesday, Sept 30th - 5.7 mile run - Curt, Jay, Billie

Thursday, Oct 1st - 6 sets of 5 - stairs
                               Rick, Curt, Billie, Jeremy, Mike (group did another set of 5 - my knee hurt so i didn't do it with them

Saturday, Oct 3rd - in sunny Florida :o)  worked out with some weights in the hotel - lats and incline push press - most of the equipment was broken. did some lap swimming outside - beautiful weather

Monday, October 5th - 90 minutes of basketball with the high school varsity boys

Tuesday, October 6th - 3 sets of....10 stairs, 1/2 mile run, 25 squats, 20 lunges, 1/2 mile run
                                      3 sets of 10 second leg lifts
                                      John O, Mike, Jeremy, Billie

Wednesday, October 7th - 6 mile run - Emily, Billie, Rick, Curt, Jay

Thursday, October 8th - in San Diego hotel - 60 minutes on the treadmill incline 15
                                    Speed              Time
                                     3.0                   10 min
                                     3.5                   10 min
                                     3.0                   10 min
                                     4.0                   10 min
                                     3.0                   5 min
                                     3.3                   5 min
4.2, 3,3, 4.4, 3.3, 4.6, 3.3, 4.8, 3.3, 5,0, 5.0   1 min each for last 10 mnutes

Saturday, October 10th - 19 mile run - 2 loops. 1st loop 9 miles - Emily, Curt, John O, Billie
                                                                            2nd loop 10 miles - John O, Billie

Monday, October 12th - 5.5 miles

Tuesday, October 13th - 3 sets at Bett HS Football Stadium
                                    10 stairs, 1/2 mile run, 25 squats, 20 lunges, 1/2 mile run
                                    Rick, Curt, Billie, Pat, Mike, Jeremy, Kevin

Wednesday, October 14th - 6 mile run - Curt, Jay, Billie, Emily

Thursday, October 15th - 61 consecutive stairs - Rick, Mike, Billie, Jeremy, Jay Chelf

Friday, October 16th - 3 mile run :o)

Sunday, October 18th - 101 consecutive stairs! Goal accomplished!

Monday, October 19th - 6 miles

Tuesday, October 20th - 3 sets at Bett HS Football Stadium
                                    10 stairs, 1/2 mile run, 25 squats, 20 lunges, 1/2 mile run
                                    Rick, Curt, Billie, Mike, Jeremy, Jay G, Emily, Jay C

Wednesday, October 21st - 6 miles - Rick, Curt, Billie

Thursday, October 22nd - 52 stairs at BHS - 4x6, 2x7, 1x14 - wore my altitude mask set at 12,000 feet - felt pretty good!  Billie, Curt, Jeremy, Mike, Pat

Friday, October 23rd - 5.5 miles

Saturday, October 24th - 12 miles - Rick, Curt, Billie, Mike

Tuesday, October 27th - BHS Stadium - 3 sets with altitude mask
                    10 stairs, 1/2 mile run, 45 sec plank, 25 squats, 20 lunges, 45 sec plank, 1/2 mile run
                    Rick, Mike, Billie, Jeremy, Emily, Jay C

Wednesday, October 28th - 6 mile run - Billie

Thursday, October 29th - 42 stairs with mask 1x10, 4x8
                  Rick, Jeremy, Mike

Saturday, October 31st - 11 mile run in cold, wet, rain - used mask for 75 minutes of the run. 30 minutes on the treadmill - most of it at incline of 15 and speed of 3.0.  Did six 30 second sprints at level 11 and three 30 second sprints at level 12

Sunday, November 1st - 9 miles - Rick

Week 4 - Returning to Unfamiliar Territory

On Sunday, September 27th, I ran the Quad City Marathon - it was only the 2nd official marathon I've ever participated in. I've probably run 30 or 40 "unofficial" marathons in training for Leadville but there is something different about running a timed race - I push myself harder to post a better time. I thought I might run around 3:45 and I actually finished at 3:44:40 - not a bad prediction! The last 4 miles were quite a struggle - my legs felt like they had lead weights wrapped around them.

I know 3:45 is a respectable marathon time but I was feeling bummed the marathon didn't seem easier for me. Compared to a 100 mile run, I thought it should have been a piece of cake. What I failed to remember is that all races are hard because we are trying to do our best. I also failed to remember that even though I ran 100 miles 3 years ago, I had not run for more than 17 miles since 2012. So Sunday I pushed my body 9 miles beyond recent training and it SHOULD have felt worked. I've regained perspective and am grounded in knowing Sunday was a great day and I've sent my body the message it is gradually building for the big test next August!

Monday, Sept 21st - 3 miles along the Mississippi River. Played basketball for 1 1/2 hours - fun!

Tuesday, Sept 22nd - BHS track - 3 sets consisting of stairs, running, squats and lunges, and running

1st set - 30,  1/2 mile, 25 and 20, 1/2 mile
2nd set - 30,  1/2 mile, 25 and 20, 1/2 mile
3rd set - 30,  1/2 mile, 25 and 20, 1/2 mile   - Rick, Curt, Billie, John

Wednesday Sept 23rd - 6 miles - Curt, Jay, Rick, Billie, John

Thursday Sept 24th - stairs at BHS 4 sets of 5; 1 set of 10 = 30 - Mike, Jeremy, Rick, Billie, Curt, John. Played basketball for 1 1/2 hours at night.

Friday, September 25th - 3 mile run

Sunday, September 27th - 26.2 mile run - Quad City Marathon. Ran first 8.5 miles with Billie before she split off to finish 3rd in her age group for the 1/2 marathon - stud runner! Billie runs strong and steady all the time - I knew she would do great!

Training continues to go well - doing well on getting up early. Need to continue to stretch, avoid injury and stay healthy. Dig Deep!

Week 3 - Still going strong...

Monday Sept 14th - 5 miles - Billie, Emily, John

Tuesday Sept 15th - BHS track - 3 sets consisting of stairs, running, squats and lunges, and running
1st set - 30,  1/2 mile, 25 and 20, 1/2 mile
2nd set - 30,  1/2 mile, 25 and 20, 1/2 mile
3rd set - 30,  1/4 mile, 25 and 20   - Curt, Billie, John

Wednesday Sept 16th - 6 miles - Aaron, Jay, Rick, Billie, John

Thursday Sept 17th - stairs at BHS 5 sets of 8 = 40 - Mike, Jeremy, Rick, Billie, Lindsay, Cheech, John

Saturday Sept 19th - 2 1/2 hr run in the am - 15 miles - Rick, Curt, Billie, John O, Jay, Emily, John
                                  2 1/2 hr run in the evening - 17 miles - solo run

Haven't had time to lift weights and I'm not happy about it but running is the priority. Still manage to play basketball a couple times each week - which I love!

Feeling much more comfortable getting up in the early morning and believe my body is adapting to the long mileage - I'm remembering how I was feeling 4 years ago when last training for Leadville and it is feeling very similar and very good. Muscles fatigue seems to disappear rather quickly after long runs.

Slightly irritated with a bruised knee from a basketball game but I know that will pass. A little more concerned about a sore/bruised bone directly above my right outside ankle. I can't figure out what happened. A logical conclusion would be that I was kicked during a basketball game but I don't recall it happening. It is slowly getting better but I'm probably not doing it any favors with continuous training. We'll see how it progresses.

Optimism is at an all time high and enjoying the beautiful temperatures we have been having - perfect running weather!

As Ken Chlouber, the founder of the Leadville Trail 100 Mile Run says, "Make friends with 'pain' and you will never be lonely at Leadville."

One of the things I really appreciate about Ken is that he understands the value in challenging yourself to do something that seems incredibly hard and not apologizing for its difficulty. He knows the size of the reward positively correlates to the size of the struggle. That sums up Leadville pretty well - find out what you are made of. If you don't finish the race, you actually learn that you are still quite incredible for even attempting it and completing whatever portion you can. If you do finish the race you feel almost invincible.

Dig Deep!

Week 2 of Training - According to Hoyle....Plan Executed

Last week was a great test.  It has been easier to work out in town when my accountability buddies are either awaiting my arrival early in the morning or in my driveway waiting for me to come out of the house. On Labor Day I traveled to the Twin Cities for a business trip early Tuesday morning. The hotel was equipped with a fitness room so as long as I was willing to rise early, getting the Tuesday morning workout in would be no problem.  I'm proud to say that I didn't flinch and completed my make shift workout regimen. Upon returning Tuesday evening, the rest of the week played out as I wanted it to. I managed to get in some weightlifting and basketball but am finding that my weightlifting is falling off a bit.  A little disappointed but understand that running is #1 on my workout priority list. I've been tinkering with my altitude mask during some workouts and wearing it around the house.  It is set at 18,000 feet and I can't keep it on for too long without needing a break - I'll keep you posted on my progress with this device.  Still feeling strong and excited for August 20, 2016. It has been fun talking with various friends who are planning or contemplating accompanying us on this fantastic, wonderful trip!

Workout Summary

Tuesday, Sept 8th - 4 sets of ...
                                               incline hike - incline 13.5-15.0 speed 3.5-3.6
                                               25 squats
                                               1/2 mile treadmill runs - incline 1.0-1.5 speed 6.0-7.5
Wed, Sept 9th - 6.2 mile run - Rick, Curt, Billie, Jay, John
Thurs, Sept 10th - 56 sets of stairs at BHS football stadium - Mike, Jeremy, Billie, Larry, John
Sat, Sept 12th - 16 miles - two 1 hr 15 minute loops of 8 miles each - Rick, Curt, Billie, Emily, John

Have an awesome week!

3rd Time is a Charm

Rick and John - 13.3 mile run 9/5/15

I feel like I'm a man on a mission and I like my current position. The posts from 2012 will remain on this blog in case you want to review any of my experiences the last time I attempted this beast of a race. My first attempt at the Leadville Trail 100 Mile Run took place in 2005 where I managed to eke out a finish less than 3 minutes ahead of the mandatory cutoff time. The second attempt in 2012 was much better, posting an improvement of more than 2 1/2 hours. There was much to be proud of; however, I still came up short of my original goal of running this race in under 24 hours. The 3rd attempt will occur on August 20, 2016 and I fully expect to finally conquer the original goal I set over 10 years ago. It won't be easy and I will try to take nothing for granted. I am preparing with a confidence and an attitude that is higher than ever before. On September 1, 2015, training officially commenced. I look forward to sharing this experience with you over the next 12 months and thank you in advance for any ideas, comments, and support you are willing to provide. One thing that I've learned in my life is that my motivation is fed by engagement with others - I guess that makes me an extrovert. So welcome to the journey! I thank you in advance for the benefits I will reap from you and I pray that my story and reflections will have a positive impact on your life. As they say in Leadville.... Train Hard, Train Long, and Train Up!

Workout Summary

Tuesday, Sept 1st - 10 stadium stairs, 1/2 mile jog, 25 squats, 1/2 mile jog, 10 stadium stairs, 1/2 mile jog, 25 squats, 1/2 mile jog, 10 stadium stairs, 1/2 mile jog, 25 squats - Billie, Curt, John

Wednesday, Sept 2nd - 6 mile run - Billie, Curt, John

Thursday, Sept 3rd - Stairs at Bettendorf, High School Football Stadium - 5 sets of 8, 2 sets of 5 - Mike, Jeremy, Billie, John

Saturday, Sept 5th - 13.3 mile run - Rick, John

Sunday, Sept 6th - 11 mile run - Rick, Andy, John

"You Are Better Than You Think You Are And You Can Do More Than You Think You Can!"'
- Ken Chlouber - founder of the Leadville Trail 100 Mile Run