Ultra prep

I've had success in the past staying consistent with an online journal moreso than paper. It's weird because I hate reading books on electronic devices but online journals just seem to be way more effective at cataloging information.

Anyways who cares about all that - I want to run a few ultras in 2019.

I'm really new to running long distance. I did one year of track in high school but was always more interested in moving weights. Over the past year or two I've gotten extremely bored with lifting, and find myself wanting a challenge. So I picked up a few running books and started delving into the science.

Right now I'm following a marathon prep program outlined by Dr. Jack Daniels in his book Daniels Running Formula. I can't say the last time I've been so engrossed in a training book, but that one really struck a chord with me and I've been flipping through it for months now.

I just finished up week 6 of 18 of this program, and it's starting to get a bit more interesting as the first 5 weeks were all easy paced runs. I have consistently injured myself in the past so I begrudgingly took it easy and I'm hoping that it will pay off as the workouts get more difficult.

Right now the pacing is conservative, and the following intensities/times are what will pop up in workouts over the next 3-5
Mile time used: 8:01
Easy pace: 10:37-11:49
Marathon pace: 9:56
Threshold pace: 9:07

I've been doing 4 workouts a week and will bump it up to 5 around week 9

Fortunately there is a school across the street from me that lets me use there track in the early morning hours 3:30-5:30. This lets me accurately gauge my pacing. Unfortunately that means I'm fasted for all these runs. Seems to be a non issue at the moment but I have some ideas if it does.

I won't be doing a marathon at the end nor do I think I'll complete the entire 18 weeks. There are some different leveled general fitness plans outlined that incorporate more variety which I'll like. I may do a few 5-10k races, but the only thing I really have planned is a timed mile before I do switch over so I can update my paces.

If I do a marathon this year it will be in the fall. If not then I'll shoot for spring of next year, and my first ultra a few months after that.

The lifting knowledge that I've come across so far seems pretty inadequate. Maybe I'm missing something, but until I figure it out I'll also be throwing in a full body routine 3 days a week.

End of week 6 workout:

5 minutes easy pace - 750m ran
5 minutes walking
3 x 5 minutes threshold pace w/ 2 minutes walking - 2625m ran
15 minutes easy pace - 2250m ran

Total distance - 5625m about 3.5 miles

Notes - I actually ran the threshold a bit too fast (900m) rather than (875) but it was close enough. I hated the easy running when I first started this but am growing to enjoy gliding along (albeit very slowly) without getting tired.

no running workouts for the weekend. I'll be doing two full body days tomorrow and Sunday

Funny enough my right foot is a little sore on the outside edge. Doesn’t feel too bad and I had something similar happen last year. I thought it was due to treadmill running.

Im thinking now that it may be the way I’m landing in combination with some bad shoes. I have two pair of running shoes that I rotate, one is less supportive and the other is more. The less supportive pushes against this area, and I happened to wear them Friday after my run just walking around and noticed it. I’ll try and avoid them.

Going to take it easy before continuing on. Should heal up fairly quick if it’s what it was last time.

Did my first lifting session last night. I haven’t touched weights in a good while so I’m easing into it and trying a different approach.

Workout1

Back squat
150 X 8 - 45s rest
150 X 8 - 45s rest
150 X 8 - 45s rest
150 X 8 - 45s rest

2-3 min rest

RDL
150 X 8 - 45s rest
150 X 8 - 45s rest
150 X 8 - 45s rest
150 X 8 - 45s rest

2-3 min rest

Dips
BW X 8 - 45s rest
BW X 8 - 45s rest
BW X 8 - 45s rest
BW X 6 - 45s rest
BW X 3 - 45s rest

Repeat next week

5 minutes rest

Lat pull downs
120 x 8 - 45s rest
120 x 8 - 45s rest
120 x 8 - 45s rest

4 sets next week

Didn’t make it to cable rows. The short rests are killer but not a bad start.

Each workout will contain variations of these lifts squat, dl, dips/incline bench, B.B. rows, chin ups/pulldowns, and loaded carriers/sled pushes.

I always start with the most demanding so deadlift/squat. But the focus is around the exercises with 8 sets and the non focused will be 3-4 sets to start. I’ll be reducing the rest to 30s/15s upon successful completion of 8 sets of 8 before increasing the weight.

Just experimenting with playing with rest rather than weight and getting the various movement engrained again by doing them every workout. I won’t be going to failure any time soon.

My foot didn’t bother me at all but I stayed away from loaded carries.

Once it does heal up I’ll be doing some balance work for runners to try and see if that helps.

Also weighed myself before the workout at 187.4 so I’m probably around 185 in the morning. BF Is in the 13-15% range based on the mirror

Going to take today off

Cheers

Alright I was out of commission all week, however I happened across a few interesting bits of information during my time out.

My foots getting close to 100% - I'm going out for some recovery runs starting tomorrow.

Recovery will essentially be 3 days easy pace - 15 minutes total and another 3 still easy at 22 minutes total. once those are done I'll continue on with the program.

In the meantime i lifted today and did some rowing.

Warm up followed by:

Deadlifts
225 X 4
225 X 4
225 X 4
225 X 4
255 X 2
255 X 2

Weighted dips after body weight warm up
+ 42 X 3
+ 42 X 3
+ 42 X 2
+ 42 X 2
+ 42 X 2

Chin ups

BW X 6
BW X 3
BW X 3
BW X 3

800m row warm up followed by

5x300m moderate intensity sprints

Notes - was worried about my foot during deads and just moving weights around but it didn't bother me. Haven't done deadlifts in a couple months so I'm glad I'm doing these full body workouts in order to get more reps over the course of a week. The plan is to get the muscle memory back and then do some higher weight low rep stuff in combination with some supplemental work.

Continuing my recovery runs

Didn't make it out to the track this morning so had to do the treadmill thing

10 minutes @ 2.0 incline and 5.9 mph
4 minutes walking
6 minutes same incline same speed

Foot feels great woo

Back squats (20-30s rest)
185 X 3
185 X 3
185 X 3
185 X 3
185 X 3
185 X 3
185 X 3
185 X 3

RDL
225 X 10
225 X 10

Chin ups and dips
BW+45 X 2 and X 3 dips
Bw+55 X 1 and BW X 10 dips
BW+55 X 1 and BW X 8 dips

Decent workout. Still going light on the squats and deads trying to build in the movement patterns.

5 min run treadmill same speed as last time

3 min walk
10 min run same speed
5 min walk

Chin ups
Bw + 53 x 1 rep x 5 sets 30-45s rest
Bw + 35 x 2 reps x 4 sets (45s rest)

Front squats
175 x 3
175 x 3
175 x 3
175 x 3

Barbell bench
135 x 8
135 x 8
135 x 3

Glad I made it in to the gym today. Foot still doing great.

3 minute walk
15 minute run @2 incline 5.9 mph
5 minute walk

Pendlay rows (60s - 2 min rest)
4 sets 4 reps -175
3 sets 3 reps -185
2 sets 2 reps - 205

Dips
Bw x 8 (30s rest)
Bw x 8 (30s rest)
Bw x 8 (30s rest)
Bw x 8 (45s rest)
Bw x 5

Kettlebell swings
55 x 4 sets x 20 (60s rest between each)

Balancing while transferring kB from one side to the other:

4 sets with 40s rest between sets. One set was:
- 20s on right foot while moving weight continuously
- 20s left foot
- 20s right
- 20s left

Started with a 13 lb weight for the first two. Then did 22lb for the last two.

Notes - was feeling good during the run so I just figured I would knock it out in one block. I have one more 15 minute run then I’ll start doing 22. I messed up the rests on the dips because I was trying to see how many more I could do now then I did on the 4-22 workout. Accidentally thought it was 30s rest though so oh well. Even still i did way better. Maybe next time I try it I’ll get all 8 sets of 8.

Last time I tried the balancing thing it agravated my injury but today I could feel my feet working but it was a good hurt. We will see if there are any surprises tomorrow. If not I’ll incorporate it more.

Also I weighed 182.4 after the workout

So I’m getting closer to 180 which is good. I’m thinking 170 is a good goal for the marathon in the fall. Maybe 160 for the ultra but that’s pretty light for me.

Alright I'm back. Was fortunate enough to go home for 10 days. I did do some hiking at altitude but nothing worth writing about. Mostly I did a lot of drinking and eating out.

I can't stand making negative progress, but breaks spent with old friends and family is good for the spirit.

Fortunately I'm still in the building up of soft tissue/tendons/bones phase for running which based on what I've read takes much much longer then the cardiovascular system to make progress.

In any case I'll be hitting the gym later today to get back at it. I'm excited about the coming months, the progress to be made, and to get to some workouts worth reading

First workout down - always rough coming back

DB split squats
70s x 4 each leg x 3 sets

RDL
205 x 6 x 3 sets

Dips
BW + 27 x 6 x 3 sets

Chin ups
BW + 17 x 6 reps

3 min run @ 1.0 incline 5.7 mph
5 min walk
5 min run @ 1.0 incline 5.5 mph
5 min walk
7 min run @ 1.0 incline 5.5 mph
5 min walk

Think it was 2.2 miles at the end.

Signed up for 90 minute hot yoga unliminited for the next 30 days. Goal is 2 days a week. I wrote the following schedule this morning:

Sun - lift/run/yoga*
Mon - lift/run
Tues - yoga
Wed - lift/run
Thurs - lift
Fri - run/yoga
Sat - lift*/yoga*

*optional days.

As far as the workout goes Jocko Willink had the perfect post today so I’ll just use that. “Hurt too much. Took too long. So it was about right...”

Solid day today in general - gym was easier than yesterday except the run

Deadlifts
255 X 6
255 X 6
255 X 6

T bar rows
3 25s X 20
4 25s X 13
4 25s X 12

Flat DB bench
70s X 8
70s X 8
70s X 8

Cable rows
100 X 15
120 X 12
160 X 6

I really didn't pay attention to time on the run after the first 5 mins. I was just focusing on economy/breathing but ballpark it went something like

2 min walk
3 min run at 5.7 @ 1.0 incline
4 min walk
6 min run at 6.5 @ 1.0 incline
2 min walk
4 min run at 5.7 @ 1.0 incline
4 min walk

1.9 mi

Really wanted to quit after the first 3 mins which is the reason for the 6.5. Not protocol but I hate that feeling and typically try to crush it out. Got everything prepped for yoga tomorrow. I was pretty sore already today so I'm thinking it will be miserable tomorrow...woo

Did 90 minute bikram Tuesday. Overheating sure was great. I did like it though and think it will help get me into it. After a couple months I'll figure out what to do with it

Yesterday I was suppose to lift/run but work has been crazy. Missed yesterday and got off late today so I just ran.

Was feeling great so I did a hill treadmill workout varying the speed mostly between 5.7-7.0 with the outliers being 5.2 and 9.1

12 minute warm up - 3 min walk 3 min @5.5 X 2 times

25 minute workout

5 minute cool down walk

~3.5 mi total

90 min yoga yesterday

Today ran/walked 35 mins 2.6 miles. Speeds and inclines were varied during each segment from 2.0 @5.7 to 4.0@6.5 also did 3x 1 min fast run 1 min rest

Drove home got ready for yoga and barely made class, but didn't make it through the whole class. Made it through the movement/tough part (first hour) but almost threw up during stretching.

Combination of reasons for failing - I was pretty much fasted up till I got home from running and thought it would be good to down some granola right before, have only been barely making it through it and I did the run workout before, did it yesterday.

In any case I'm disappointed for leaving regardless. The only silver lining is that I haven't really been pushed to that limit in a while which feels good, and I have a new baseline to get past.

Back squats
Warmed up to 275 X 1
245 X 5
255 X 3
225 X 3 (2s pause at the bottom)

Dips
35 X 6
35 X 4 (failed)
BW X 6

Pull downs
120 X 12
140 X 10
140 X 10

Back hypers
+25 X 10
+25 X 10
+25 X 10

Walked 2 mins
Ran 3 mins @5.6 and 2.0 incline
Walked 2 mins
Ran 18 mins @5.7 and 2.0 incline
Walked 3 mins

Felt good today. First 3 minutes running was tough then I found a Zone that I was enjoying so I ran an extra 6 minutes.

Based off how my feet/legs have been feeling I think I'm going to bump up to the next recovery stage of 22 mins running each time. Pretty much been doing it anyways, but if this week goes well I can get back on the program

Thumb over pull ups (ss) chin ups
BW + 26 X 4, X 1
BW + 26 X 4, X 1
BW + 26 X 3 . X 1
Drop
BW X 3, X 1

Hack squats
200 X 9
200 X 9
200 X 10

Bb rows
155 X 10
185 X 6
175 X 8

Incline Db bench
55s X 13
65s X 8
65s X 8

Good little workout. It was late and I'm giving up sleep for it but I'm glad I made it in.

Nothing but a run tomorrow. Yoga and running Thursday

40 mins treadmill - 3.25 mi

5 min walk
10 min @ 2.0 incline 6 mph
3 min walk
10 min
- 2.5 @ 4 incline 6.1 mph
- 2.5 @ 3.5 incline 5.9 mph
- 2.5 @ 3 incline 6 mph
- 2.5 @ 2.5 incline 6.1 mph
4 min walk
3 @ 7.6 mph 2.0 incline
5 min walk

Another late day at work. Late day at the gym losing sleep but very happy I made it in. Went a little hard at the end for good measure. Not gonna run after yoga tomorrow

Yesterday 90 min hot yoga - made it through it

Today I jumped back where I left off in the program

5 min walk
5 min easy (5.5 mph 2.0 incline)
3 min walk
5x 3 min threshold (6.5 mph) 2 min walk
3 Striders

I signed up for the first race this year and really my first real race in a couple years. Distance is 9.9 miles and It falls right around a good spot in the program (end of July) although the coach recommends not doing it faster than marathon pace.

We’ll see when I get there but I’m inferring that recommendation is because it’s a marathon prep program so there’s no point blowing it out with a month to go. Seeing as how I have a ways to go before the marathon I may bump up the pace and transition over into half marathon prep since that will happen in the fall.

Doing a quick look back it looks like 2 days a week is all I’m really doing lift wise (sad I didn’t know that). I’m going to be running 4-6 days a week so that should be good but I think I need a bit more volume to get anything from it.

Easy day today

3x 10 min easy pace with up to 5 min walks between

Didn't walk too much finished in 35 minutes. Total time with warm up and cool down was 42.

Varied the speed and incline especially on the last one but mostly 5.6 mph 2.0 incline.

Yesterday - yoga made it through without skipping a pose

Today was Sunday's workout again I messed with the incline a bit but otherwise it was the same. Also ran at the bottom of my easy pace 5.2 mph in between striders rather than walking

3.9 mi total with warm up and cool down

Thursday did yoga

Didn’t do anything yesterday.

Today was

5 min E 5.7 mph 2.0 incline
5 min walk
2x 5 min T 6.5 mph 2.0 incline w/ 2 min walks
30 min E pace
6 min walk

5.2 mi total

Wednesday

5 min easy pace
5 min walk
20 min easy
5 min walk
5 min threshold
5 min walk
5 min easy

I've been shortening up the walking I think I connected the threshold and easy run and typically have been doing 3 min walking max

Today was 3x 10 min easy 5 min walk same thing only walked 2-3 mins

Tomorrow I'm doing yoga, and I have the hardest run workout in the program so far.

Cruising through the program. After next week the workouts get a little more intense w/ little walking 2 days a week with easy days interspersed.

End of week 11 (program wise)

Did hot yoga this morning which was rough but got through it

Just finished up the last workout of the week. Most challenging one so far but easier then yoga lol.

10 minutes easy 5.4-5.6 @2.0 incline
5 minute walk
5 striders
- 20s at 7.5 @2.0 incline
- 60s at 5.3 @2.0 incline
5 minute walk
20 minute threshold 6.5 @ 2.0 incline
5 minute walk
10 minutes easy pace 5.4-5.7 0-2.5 incline

5.65 total miles with warm up walk

Book says the striders are 15-20s fast pace (about mile speed) with 60s walk but I like getting use to the rest just being a slower pace. Plus it’s easier on the treadmill to keep the speeds closer.

I was nervous about the 20 minute threshold going in, and it was challenging but I had 30 minutes in me which was a good feeling.

Random addition- I ordered some captain of crush grippers today. So I’ll be incorporating some grip training into this log.

Off tomorrow

Slacked on updating this

Today I finished up the last week 10 workout although had a little hiccup towards the end

5 min warm up
10 min E pace
5 min walk
5 min strides (easy pace in between strides)
5 min walk
20 min threshold

Barely made it through the 20 minutes without ****ting my pants lol. Dunno what I did or ate but I thought I was going to turn into a meme. Anywho... chalk up an extra 10 minute break.

5 min walk
20 min easy pace

Alright so we’re into the home stretch of the prep program. They’re called 2Q weeks in the book. Basically 2 quality workouts per week with 3-4 easy runs for 30 mins on the “off” days. Easy workouts divide up the quality sessions.

Edit - almost forgot I got my captains of crush in. I can close the trainer in both hands 5 times fairly easy. The number 1 is doable in the right hand and close in the left. I mess with them every day but don’t have a particular routine. Next goal will be able to close the number 1 three times in both hands

Happy 4th!

Easy run today - did 4 miles for the 4th

Little over 40 minutes total run time.

Alright hit a bit of a rough patch.

Next workout was a 90 min long run and I wanted to do it outside vs treadmill but we had storms roll through and then I got in a minor car accident on the way to the gym. Luckily no real damage was done and everyone walked away with no injuries.

Got my ass up early this morning and did the 90 min run before work fasted. I’ve gotten away from that and have been running after work. The race is driving distance if I get up early so I’m gonna do most of my running in the early morning again to get use to that.

Speed was easy pace and I varied in my easy range. I lowered the incline towards the end as well.

At the end I had 8.06 miles which is smack dab in the middle of what of the range it needed to be.

Was tough towards the end and by far the longest I’ve ever ran consistently. Feels good. I kept envisioning running at that pace for 24 hours. After 90 minutes I have a new respect as far as that goes. Long road ahead. Feet and joints feel great!

I’m scheduled for yoga today as well. Probably die in there. But it’s all good brain training.

Alright made it through yoga on the last update.

Haven't done much since. Definitely didn't do what I was suppose to. I could feel it today and I'll get a good week in this week. Today I did:

10 min warm up - .75 mi
10 min easy
15 min threshold
5 min easy
4 min threshold* 2 min walk
6 min threshold 2 min walk
10 min threshold 2 min walk
5 min threshold
10 min easy

*unplanned 2 min walk

Total miles with warm up - 7.75 mi

Total time - 40 min threshold and 25 easy 6 min walking 10 min warm up = 81 mins

I set the treadmill on hill today at level 5. It was good because I got a feel
For threshold at different grades but I was destroyed 30 mins in and had to set back down to 2 and even 1 by the end.

This workout gave me a good feel for pacing on the race I don't think 9 min miles are possible at the level I'm at right now so the 90 min goal may get me into trouble. I think a 100 min goal is much more doable.

Maybe I'll surprise myself but for now 95-100 is the new goal

Took yesterday off surprised I wasn’t that sore

Today did 7 possibly 8 hill runs this morning took about 30 minutes

Hill is approx 160m and 4/5%

First 4-5 were about mile pace

Broke the hill into two parts and did 4 sprints (2 hill summits total) at about 200m pace. Took 30s or so between sprints

Did another mile pace run although I slowed down quite a bit near the top probably approach E pace up there

Jogged the slower hill runs on the way down, walked the way down after the sprints

Last time I ran that hill I struggled through 4. Today I got bored with it. ****s working

Tomorrow I got 30-45 mins E.

Thursday is going to crush my soul... works out to 70 minutes Easy and 40 minutes threshold. There are scattered 2
Min walks though so those will be nice.
Going to be over 10 miles before I’m done

Rough one today

10 min E
4 x 6 min T w/ 2 minute walk
1 hour E
2 min walk
2 x 8 min T w/ 2 minute walk

11.15 miles total

I thought the 2 x 8 at the end would be extremely tough cardio wise but I actually was in that weird euphoria state so outside of my legs and feet being trashed it wasn’t bad.

Did better this week with the hills the one morning but definitely need to be running more still.

11 miles is rediculous for me to comprehend. I’ve maybe done half that before all of this. Very excited for next Saturday

Also I weighed myself pre run at 182 so down about 5 lbs since I started this whole adventure

Woke up at 3:45 this morning and hit the road at 4. Little over a 2:45 hour drive so plenty of time to hit the 6:30-7:30 packet pick up window. Race at 8:10

Got halfway there, checked my phone and it said 8:05 arrival time. Did a double take.

Forgot to figure in the time zone change....****

Tried to see if I could make it in time to catch the race but I missed it.

Ended up hanging out walking around since it turned into a road trip. Sucks but good learning experience and it was a nice area so oh well. Next time a race is over there I’ll book up a hotel and rent a car

Moving on as planned i upped my paces since they’re a little outdated after 2 months. Just went up to the next level so:

E pace - 10:23 to 11:34
M - 9:41
T - 8:55
H - 8:10-8:30

Going to do a general fitness phase for the next 4 weeks with lifting thrown in:

Sunday - lift, 30 min E 6st

Monday - 10 min E 6st + 5 x 3 min H with 2 min jog rests

Tuesday - yoga

Wednesday - 10E, 20T, 10E

Thursday - 30 min E 6st, lift

Friday - 40-50 min L, lift

Sat - 30E 6st, lift, yoga

Shooting for all the running, lifting at least 2 days a week, yoga at least 1 day

Signed up for a 5k in early sept which will give me new pace times. And then I’ll either switch to 1/2 marathon prep depending on if I can find one that lines up or keep working through the fitness plans

28 minutes easy pace with 6 20s striders = 30 mins

Back squats
135 x 3
155 x 3
165 x 3
185 x 3

RDL
185 x 3
225 x 3
235 x 3
245 x 3

One armed kb swings
32 x 12ea
32 x 15ea
32 x 12ea x 2

8 minutes easy pace

Total time running: 38 mins

Whoops forgot about this and I suck at following plans. Oh well.

Saturday

Back squat
180 x 3 sets x 6

Deadlift
225 x 2 sets x 6

Ran at E for 5 minutes walked for 15. Felt horrible the whole time

Today

Ran at E 25 minutes

Incline DB bench
65s x 3 sets x 6

Chin ups
BW X 3 sets x 6

KB military
18kg x 1 set x 6

BB rows
155 x 1 set x 6

Crazy how much easier it is to run then lift then vice versa