ellisd012's Quest for Ultra

[ellisd012]

I want to run a 50 mile race within the next two years. This is the path taken. Just getting started, I will post more soon.

Core I

1. Eight leg position crunches (8 leg positions, 5 sec/change)

2. Side (oblique) crunches

3. Reverse (back) crunches

4. Cross toe touches

5. Alternating superman

6. Hip raises

Mobility from The Maxwell Daily Dozen

1. Hula hoop hip circles

2. Pelvic tilts and rolls

3. Front and back bending

4. Lateral bending

5. Qi Gong waist twister

6. Spinal wave

7. Shoulder shrugs

8. Arm circles

9. Relaxed neck circles

10. Slow, flat-foot squats

11. Bear squats/boot strappers

12. Pumps

13. Cossack stretch

14. Table-maker

Last week, the week of November 12, 2012

I ran on Tuesday for 35 min and on Saturday for 100 min.

Core I on Friday

1. 5 reps x2

2. 10 reps x2

3. 25 reps x2

4. 5 reps x3

5. 10 reps x2

6. 10 reps x2

Mobility on Friday (1-12) and Sunday (1-10) for 10 reps per exercise

[ellisd012]

Tuesday 20.11.2012

Dynamic warm up

Tempo run for 45.5 min (about 5 mi or 8 km)

Strides x1

Stretch

Dynamic warm up (from Strength Running blog) (L+R=1)

Standing knee raises x10

Single leg dead lift x10

Groiners x10

Donkey kicks x10

Mountain climber (knees in) x10

Mountain climber (knees out) x10

Front leg swings x10

Side leg swings x10

Stretches each for 20 sec

Standing toe touch

Straight leg calf

Bent leg calf

Standing quad

Butterfly

One-leg seated hamstring

Seated twisting hip/glute/ITB

Supine knee raise

Supine glute

Reclined hamstring

Hip flexor lunge

[ellisd012]

Wed 21.11.2012

Fast walk for >20 min

Thu 22.11.2012

Dynamic warm up

Run 10k in 58:35 - avg HR 90% max - Scout Guild Turkey Day Fun Run

Stretch

Mobility - right after stretching

Sat 24.11.2012

Dynamic warm up

Easy run ~5k in 32:29

Strides x1

Stretch

[ellisd012]

Leg I

Single leg deadlift

Front lunge

Front lunge w/twist

Rear lunge

Rear angle lunge

Side lunge

Overhead squat

Hanging heel raise (toes on a step so heel can drop lower)

Sun 25.11.2012

Dynamic warm up - abbreviated

Leg I - 10 reps x 1 set each except 20 reps for squats and heel raises

Run right after leg workout for 76:54 hill fartlek

Strides x1

Stretch

Core I right after stretching

1. 5 reps x2

2. 10 reps x2

3. 25 reps x2

4. 5 reps x3

5. 10 reps x2

6. 10 reps x2

What a workout!

Hill fartlek - I run harder on the uphills on the course. Basically, I try to push it whenever I'm going up any incline. If it's long/gradual, then I go a little faster. If it's short/steep, then I go a lot faster. I go easy on the downhills and flats. When I do this workout, I usually run a course with more hills/slopes or I run back and forth over a nearby viaduct or creek valley. Very effective workout!

[ellisd012]

Tue 27.11.2012

Dynamic warm up

Run easy 42:28 (4 miles)

Strides x1

Stretch - 25 sec each

I felt very good on the run, very comfortable pace for me. This pace had been my moderate pace during the summer, so I was happy to see the time when I finished. Slowly getting faster...

[ellisd012]

Wed 28.11.2012

Mobility, then

Core I

Stretch abs and back

Sidenote

My health insurance provider offers free (well it costs a pipette of blood) 'biometric screenings' as often as we want...so far this year I have just had my third one. They give us a nice report and instant feedback on several different Metabolic Syndrome risk factors. In January, I had 5; April 3, and yesterday, November, just 1! (The 1 is debatable as it is BMI calculated by using height and weight and I apparently shrank an inch (2.54 cm) compared to the first two tests in addition to the inaccuracy of using this method) At any rate...YES!!!

Here are my numbers: Risk factors in red

[table=width: 600]

[/td]

10 Jan

12 Apr

28 Nov

Risk Level

Height (in)

70

70

69

Weight (lbs)

233

216

204

[td]BMI (kg/m²)

33

31

30

>= 30

Total cholesterol (mg/dl)

227

172

170

>= 240

LDL 'bad' (mg/dl)

143

102

98

>= 130

Total chol to HDL ratio

3.7

3.1

2.8

> 3.5

HDL 'good' (mg/dl)

61

56

60

Men:< 40

Triglycerides (mg/dl)

116

69

62

>= 150

Glucose fasting (mg/dl)

100

104

98

>= 100

BP (mmHg)

118/74

118/68

110/64

>= 130/>= 85

Waist (in)

41.5

40

39.5

Men: >= 40

[/table]

For the ladies: HDL should be above 50 mg/dl and waist below 35 in

One of my goals for the lunar year is to pass all of these criteria...almost there with about two months to go! Thanks for helping keep me on track Nerds!

[ellisd012]

Thu 29.11.2012

Dynamic warm up

Run ~5.3 mi in 49:28 - Tempo ~0.5 mi x4

Strides x1

Stretch 25 sec ea

Ate fairly well today Clif Granola bar, pear, garden fresh green leaf lettuce (last of the harvest for the year ), walnuts, grapes, organic Amy's Cheese Enchilada w/beans and corn, dark chocolate peanut butter cups. Also had half serving of Vega Whole Food Health Optimizer drink post-run.

[ellisd012]

Fri 30.11.2012

Mob

Sat 01.12.2012

Dynamic warm up

Run ~10.8 mi in 1:58:35 mod pace (avg HR 80% max)

Strides x1

Stretch 25 sec ea

Sun 02.12.2012

Dynamic warm up

Run 5k in 36:23 easy

Strides x1

Stretch 25 sec ea

2 sets of 20 ea w/30 sec between sets

a) Overhead squats

Air squats

c) Sumo squats (wide stance, feet pointed out)

I missed a planned mobility workout this week. I have to remind myself not to put it off until just before bed!

Diet was fairly good for the week, ate lots of fruits and veggies and ate dinner at home 4/7 nights.

[ellisd012]

Tue 04.12.2012

Dynamic warm up

Run 4 mi in 41:57 easy

Strides x1

Stretch 25 sec ea

[ellisd012]

Thu 06.12.2012

Mobility (8 exercises)

Dynamic warm up (quick)

Run 3 mi in 25:53 hard - tempo 2.5 of 3 miles

Strides x1

Stretch (4)

Hurried workout due to a busy day...but I got it in.

Diet goals on track, 2 fruits a day, 2 salads as meals so far this week...tasty organic red leaf lettuce...yum!

[ellisd012]

Fri 07.12.2012

Quick warm up

Core I var

1. Eight leg position crunches (8 leg positions, 5 sec/change)

2. Side (oblique) crunches

3. Reverse (back) crunches

4. Cross toe touches

5. Alternating superman

6. Hip raises

7. Plank w/leg swing/kick

So...

1. 2x5 reps ea

2. 2x10 reps ea side

3. 2x25

4. 3x5

5. 2x10

6. 2x10 5 sec

7. 1 min with 20 sec alternating legs to side

7. 1 min with 20 sec alternating legs up

Stretch x3 (flat back, arch back, abs)

My girlfriend and I had dinner at Karyn's Raw Cafe in Chicago. It was delicious raw, vegan food. We had the (not)cheese plate, swedish crepes, and basil scented ravioli...super yummy. We got dessert, but were too full to try it. Had my 2 fruits for the day also.

[ellisd012]

Sat 08.12.2012

Dynamic warm up extended

-add 1x10 each of 5 types of lunges

--front

--front w/twist

--rear

--rear angle

--side

Run 7.8 mi in 1:21:06 easy/mod - hilly route

Stretch 25 sec ea, then

Legs

-2x20 each

--Overhead squat

--Air squat

--Sumo squat

--Hanging heel raise

then

Mob, first 12 on list

Today is a sore Sunday...still plan on running and core tonight!

[ellisd012]

Sun 09.12.2012

Dynamic warm up

Run 6.44 mi in 1:09:00 easy/mod

Strides x1

Stretch 25 sec ea

[ellisd012]

Tue 11.12.2012

Dynamic warm up

Run 5.72 mi in 59:25 easy

Strides x1

Stretch 25 sec ea

Chilly evening for a run...felt good!

I'm up to 3 fruits a day now, which seems to be curbing my late night snack cravings a bit.

[ellisd012]

Wed 12.12.2012

Mobility 1-12

Push ups 15 (I've been nursing a pulled bicep for about 3 months now...it did not feel too bad, but a bit sore on Thursday)

Thu 13.12.2012

Afternoon

Warm up

Legs - 2 sets (reps for each leg)

-Single leg deadlift x10

-Donkey kicks x10

-Front lunge x10

-Front lunge w/twist x10

-Rear lunge x10

-Rear angle lunge x10

-Side lunge x10

-Hanging heel raise x20

-Overhead squat x20

-Air squat x20

-Sumo squat x20

Evening

Dynamic warm up

Run 5 mi in 46:35 - tempo, fast but not all-out

Strides x1

Stretch 6x20 sec (running late, so cut short)

Eating 3 fruits/day...diet OK but not as good as it could be.

[ellisd012]

Fri 14.12.2012

Mobility 1-12

Core I var

1. Eight leg position crunches (8 leg positions, 5 sec/change)

2. Side (oblique) crunches

3. Reverse (back) crunches

4. Cross toe touches

4a. Side Plank

5. Alternating superman

6. Hip raises

7. Plank w/leg swing/kick

So...

1. 2x5 reps ea

2. 2x10 reps ea side

3. 2x25

4. 3x5

4a. 30 sec ea

5. 2x10

6. 2x10 5 sec

7. 1 min with 20 sec alternating legs to side

7. 1 min with 20 sec alternating legs up

Stretch abs, back, arch

Sat 15.12.2012

Morning

Warm up

Legs - 2 sets (reps for each leg)

-Single leg deadlift x10

-Donkey kicks x10

-Front lunge x10

-Front lunge w/twist x10

-Rear lunge x10

-Rear angle lunge x10

-Side lunge x10

-Hanging heel raise x20

-Overhead squat x20

-Air squat x20

-Sumo squat x20

Stretch 11 pos x 25 sec ea

Evening

Dynamic warm up

Run ~6.5 mi in 1:05:00 easy/mod (rainy but not cold)

Strides x1

Stretch 11 pos x 25 sec

Sun 16.12.2012

Afternoon

Dynamic warm up

Run 8.8 mi in 1:30:01 easy/mod

Stride-like sprint for last block of run

Stretch 5 pos x 25 sec

Evening

Mobility 1-10

[ellisd012]

Mon 17.12.2012

Mobility 1-12

~15 min walk - need to work on having 'active' rest days

[ellisd012]

Thu 20.12.2012

Dynamic warm up

Run 5.64 mi in 1:01:19 easy rain turning to snow, it was fun!

Strides x1

Stretch 11x25 sec

A good week for eating my fruits and veggies - 3 fruits/day, 3 salads as meals, 2 plates of raw veggies at luncheon...yummy!

I had to miss a run and some workout time due to Christmas stuff and family visits...hope to catch up on running/workout time this weekend.

[ellisd012]

Fri 21.12.2012

Jumping jacks x30 (warm up)

Core I var

1. Eight leg position crunches (8 leg positions, 5 sec/change)

2. Side (oblique) crunches

3. Reverse (back) crunches

4. Cross toe touches

4a. Side Plank

5. Alternating superman

6. Hip raises

7. Plank w/leg swing/kick

So...

1. 2x5 reps ea

2. 2x10 reps ea side

3. 2x25

4. 3x5

4a. 45 sec ea

5. 2x10

6. 2x10 5 sec

7. 1 min with 20 sec alternating legs to side

7. 1 min with 20 sec alternating legs up

Legs - 1 set ea knees a little poppy and sore so backing off a bit

-Single leg deadlift x10

-Donkey kicks x10

-Front lunge x5

-Front lunge w/twist x5

-Rear lunge x5

-Rear angle lunge x5

-Side lunge x5

-Hanging heel raise x20

-Overhead squat x20

-Air squat x20

-Sumo squat x20

later

Mobility 1-10

Sat 22.12.2012

Dynamic warm up

Run 5.64 mi in 58:19 easy

Strides x1

Stretch 12 for 25 sec

-#12 Side splits (no, I can't do the splits...but that's the position)

later

Mobility 1-12

[ellisd012]

Sun 23.12.2012

Afternoon

Dynamic warm up

Run 9.6 mi in 1:47:00 easy

Strides x1

Stretch 12 for 25 sec

Evening

Core I var

1. Eight leg position crunches (8 leg positions, 5 sec/change)

2. Side (oblique) crunches

3. Reverse (back) crunches

4. Cross toe touches

4a. Side Plank

5. Alternating superman

6. Hip raises

7. Plank w/leg swing/kick

So...

1. 2x5 reps ea

2. 2x10 reps ea side

3. 2x25

4. 3x5

4a. 45 sec ea

5. 2x10

6. 2x10 5 sec

7. 1 min with 20 sec alternating legs to side

7. 1 min with 20 sec alternating legs up

...then...

Mobility 1-12

[ellisd012]

...a holiday workout-blackout occurred...including much carbo-loading!

Thu 27.12.2012

Dynamic warm up

Run ~4 mi in 41:32 easy/mod (faster than hoped)

Strides x1

Stretch 4x25 sec (less than normal)

I tripped and fell at about 2 miles and rolled out of it in the grass next to the sidewalk...my right shoulder hit a bit to hard and hurts in some positions such as reaching across a table...at least it does not hurt when relaxed, driving, or computing (whew). As many times as I've ran that route, which is quite a few, I never before noticed the metal piece of infrastructure (I think that it was a water or gas shutoff valve) barely sticking out of the sidewalk that got me...crazy! At least I can still run

[ellisd012]

Sat 29.12.2012

Dynamic warm up

Run 7.21 mi in 1:14:31 easy/mod

Strides x1

Stretch 11x25 sec

 

Sun 30.12.2012

Dynamic warm up

Run 8.78 mi in 1:32:14 easy/mod

Strides x1

Stretch 11x25 sec

[ellisd012]

*back from my holiday fitness relapse*

 

I am going for the 100 Burpee's Challenge...so

Jan 02 - 3

Jan 04 - 7

Jan 05 - 5

Jan 06 - 6

 

Fri 04.01.2013

Warm up (+7 burpees)

Core I var
1. Eight leg position crunches (8 leg positions, 5 sec/change)
2. Side (oblique) crunches
3. Reverse (back) crunches
4. Cross toe touches
4a. Side Plank
5. Alternating superman
6. Hip raises
7. Plank w/leg swing/kick
So...
1. 2x5 reps ea
2. 2x10 reps ea side
3. 2x25
4. 3x5
4a. 45 sec ea
5. 2x10
6. 2x10 5 sec
7. 1 min with 20 sec alternating legs to side
7. 1 min with 20 sec alternating legs up

Stretch abs, back, arch 30 sec ea

 

Sat 05.01.2013

Dynamic warm up (+5 burpees)

Run 5.4 mi in 54:20 easy/mod

Strides x1

Stretch 11x25 sec

 

Sun 06.01.2013

Dynamic warm up (+6 burpees)

Run 9.96 mi in 1:44:41 mod

Strides x2 (did one at about 5 miles to get through a traffic light)

Stretch 11x25 sec

[ellisd012]

I kept up with the burpee challenge for the 7th and 8th and practiced some active rest on Monday by walking 10 laps around a gym.

 

Tue 08.01.2013

Dynamic warm up (+8 burpees)

Run ~4 mi in 44:21 easy - had a dog delay

Strides x1

Stretch 10x25 sec

 

dog delay - when a loose dog runs out to meet me as I am passing causing me to stop to face and possibly pet the pooch. The delay may be extended if the dog wants to run with me or the dog's people can't keep the pup from running off down the road causing me to assist in corralling the escapee.

[ellisd012]

Wed 09.01.2013

Warm up (+9 burpees)

Core I var
1. Eight leg position crunches (8 leg positions, 5 sec/change)
2. Side (oblique) crunches
3. Reverse (back) crunches
4. Cross toe touches
4a. Side Plank
5. Alternating superman
6. Hip raises
7. Plank w/leg swing/kick
So...
1. 2x5 reps ea
2. 2x10 reps ea side
3. 2x25
4. 3x5
4a. 45 sec ea
5. 2x10
6. 2x10 5 sec
7. 1 min with 20 sec alternating legs to side
7. 1 min with 20 sec alternating legs up

Stretch abs, back, arch 30 sec ea

 

Finished 'Alex and Me' by Irene Pepperberg this week...great tale about a smart bird who died young but taught us a lot about animal intelligence.