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!
