It takes a long time to catch up on blogging 5 weeks of workouts! I don't want to wait this long again :o) The group has been working hard and I can see improvements in every person - Leadville guys, pacers, and friends. It is impressive to go back and look at what we were doing in September and October for weekend distance and hill work on the stairs and compare it to what we are doing today - we have progressed a tremendous amount. There are only 156 days until the Race Across the Sky. We have been training hard for 198 days. Since our training will essentially be done by August 1st, we really only have 136 days of training remaining and our training is really very close to being 60% complete. It feels good to know our training is well over 1/2 over - we have persevered through many dark and cold mornings. The weather is getting nicer and the race is getting closer - excitement continues to build. We have some significant, long training runs yet to complete but our bodies are adapting and we are more prepared than ever to take on longer runs and more intense workouts. My confidence rises with each passing week that the Quad City Leadville 6 (John DeDoncker, Rick Fountain, Curt Johnston, Pat Miletich, John O'Brien, John Byrne) is going to experience tremendous success on August 20th in Leadville. The confidence this group is acquiring is justified by the difficult workouts is enduring. We have a committed and knowledgeable crew accompanying us on our trip and I have no doubts they will take care of us throughout the race.
We are finalizing details on the charities that we will be raising money for with this race - you will be hearing more about this in the future but we are proud to be supporting the efforts of HAVLife and the Naval Special Warfare Family Foundation (NSWFF). HAVLife provides disadvantaged youths opportunities to participate in athletics and arts programs whereas NSWFF assists the families of Navy Seals who have been injured or killed while serving our country.
A summary of what we have been up to in the past 5 weeks is summarized below.....
2/9/16 - Indoor at YMCA. 2 sets of the following:
Treadmill 5 minutes - incline 12, speed 4.2
5 minutes - incline 15, speed 3.5
wall sits 45 seconds rest 15 seconds
wall sits 45 seconds
Indian Run around gym - 22 passes
15 squat thrust jumps
100 straight leg jumps - 25 two leg, 25 right leg, 25 left leg, 25 two leg
10 slow squats 4 sec down, 2 sec hold, 4 sec down (14 on 2nd set)
10 sit outs - wrestling move
planks - 2 leg for 1 minute, 15 sec rest, right leg up 30 sec, 15 sec rest, left leg up 30 sec, 15
sec rest, 2 leg for 90 seconds
leg lifts - 10 seconds of the following: 6" off ground, 12" off ground; 24" off ground; 24"
legs wide: scissor kicks, flutter kicks; 6" off ground
Rick, Curt, Pat, Jeremy, Lyne, Billie, Troy, Emily, Phil, Mike
2/10/16 - Indoor at YMCA - Treadmill run - incline 2.0
6.0 for 1 mile - 10:00 pace
6.5 for 1 mile
7.0 for 1 mile
7.5 for 1 mile
8.0 for 1 mile
8.5 for 1 mile
9.0 for 1 mile - 6:25 pace
Pat, Curt, Jeremy, Billie, Emily
2/11/16 - Indoor at YMCA - Irish workout
1 hour 4.2 miles - incline 15 - speed 4.2
17 minutes with mask
Pat, Curt, Billie, Troy, Mike, Jeremy, Lyne
Group gets crazy when I'm out of town!
2/14/16 - 2 hrs incline on treadmill - Wisconsin Dells
60 minutes - incline 12 speed 4.2 - 16 minutes mask on
60 minutes - incline 15 speed 3.5 - 45 minutes mask on
2/16/16 - Bettendorf HS Football stadium
2 sets of the following:
5 stairs x 3
1/4 mile run
100 straight leg jumps - 25 2 leg, 25 right leg, 25 left leg, 25 2 leg
40 lunges
10 slow squats
26 step ups on stone wall
Indian Run - 12 passes - 1/4 mile
Bonus - 90 buddy squats
Emily running in Germany!
Played intramural basketball at night fell hard on my back - took next day off :o( Group photo without me on a 7 mile run - great job gang!
2/18/16 - Bettendorf HS Football stadium
5 sets of 9 alternating with 5 sets of 4 - 65 total
65 buddy squats
Curt, Billie, Mike, Andy B, Troy, Phil
workout felt good - helped workout some soreness
2/19/16 - 7 mile run
Our good friend John Lawler tearing it up at the Chili Chase - roughly 6:40 per mile pace - outstanding!
2/23/16 - Cardinals Workout
2 sets of the following:
7 stairs x 3
10 slow squats
50 lunges
100 straight leg jumps - 25 2 leg, 25 right leg, 25 left leg, 25 2 leg
26 step ups on stone wall
Indian Run - 1/2 mile
bonus round - 60 squats
Billie, Curt, John O, Mike, Troy
2/24/16 - 5 mile run
Billie, Curt, Nicole, Pat, Troy, Jay, John O
2/25/16 - Bettendorf High School Track
15 sets of 4 = 60 total
toward end - did 20 in a row
buddy carries up the stairs (carried Rick and Pat)
23 push ups
Rick, Curt, Billie, Pat, Andy, Mike
2/27/16 - 20 mile run
Rick, Tony, Andy B, John L, Troy
Awesome interview with an amazing guy - Pat Miletich!
http://informedcompetitor.com/2016/02/27/pat-miletich-interview-part-i/
3/1/16 - Barracuda workout at Bettendorf High School Football Stadium
2 sets of the following:
4 stairs - squat across top row
4 stairs - 30 second deep squat
4 stairs - 75 second plank
1/4 mile run
100 yard dash
25 yards lunges
25 yards duck walk
25 yards high knees
25 yards straight leg kicks
1/4 mile run (1/8 mile backwards, 1/8 mile forwards)
bonus - Wichita State Shocker
Karaoke Indian Run - 12 passes facing one way, 12 passes facing opposite way
Pat, John O, Emily, Jeremy, Mike, Troy
3/2/16 - 7 mile run from Gold's Gym - altitude mask for 2 1/4 miles - moved to 15,000 feet
John O, Curt, Emily, Jeremy, Nicole, Billie
3/3/16 - 76 er workout - Bettendorf High School Football Stadium
5 sets of 7 and 5 sets of 6 - 65 total stairs
altitude mask entire time!
Jamaican surprise - 70 buddy squats, 60 buddy squats
3/5/16 - 22 miles - altitude mask for 11 miles
John O, John L, John D, Andy B, Curt, Emily, Billie, Phil, Tony, Troy, Jen
New wristbands came in today - I'm so psyched! Loved the old ones too but bummed that the lettering blended into the wristband. The black ink makes it very readable.
3/8/16 - Clover workout - altitude mask entire workout
2 sets of the following:
100 straight leg jumps - 25 2 leg, 25 right leg, 25 left leg, 25 2 leg
3 sets of 7 (2nd set 6, 5, 5, 5)
25 lunges up, 25 lunges back
20 slow squats
12 push ups
planks - 45 seconds - 2 leg; 15 seconds right leg up, 15 seconds left leg up, 45 seconds - 2 leg
1/2 mile Indian run
Pat, Lyne, Billie, Emily, Jeremy, Mike, Jay, Phil
Great memories of the most amazing Leadville runner ever - Matt Carpenter - 2005 all time record
http://skyrunner.com/story/2005lt100.htm
3/9/16 - 7 mile run
Pat, Isabella, Billie, Troy, Emily, Jeremy, Nicole, Andy, Curt
3/10/16 - Bettendorf High School Football Stadium
80 stairs - altitude mask entire time
10 sets of 5; 10 sets of 3
Core workout - 15 crunches; 15 sit ups - elbow to opposite knee; 15 supermans, 15 back extensions, 5 side planks each side - raise arm and pull through under body
Mike, Jeremy, Billie, Emily, Troy, Phil
3/11/16 - 9 miles - fast 2 miles at end
3/12/16 - 6 miles
Rick, Curt, John D, Billie, Troy, Phil
3/14/16 - 7 miles - fast 2 miles at end
3/15/16 - Bettendorf High School Football Stadium
March Madness workout
2 sets of the following:
6 stairs
1/4 mile run
25 yards lunges
2 minutes of planks - 30 seconds 2 legs, 30 seconds right leg, 30 seconds left leg, 30 seconds 2 legs
6 stairs
25 jumps on stone wall
1/2 mile Indian Run
Play In Bonus
30 mountain climbers
20 crunches
60 seconds leg lifts
60 seconds right side plank
60 seconds left side plank
60 seconds plank
Billie, Curt, Emily, Mike, Phil, Troy
Phil Pancrazio - MVP of the day - awesome workout - he killed it!
3/16/16 - Gold's Gym
7.2 mile run
Billie, Emily, Troy
A great month of training - looking forward to reporting future progress!
Stay strong, stay positive!
