ellisd012's Quest for Ultra

[ellisd012]

Yikes...it's been a while since the last post...I had a food allergy and ended up with hives for about a week...so I did not exercise for five days and did not run for twelve days (yeesh!)...but I have been catching up on the burpee challenge and finally went for a run on Sunday, yesterday. So...

 

100 Burpee Challenge

16 Jan - 11+12=23

17 Jan - 13+14=27

18 Jan - 10+10+11=31 (check 15&16)

19 Jan - 10+9=19

20 Jan - 10+10+7=27

21 Jan - 11+10+10=31 (check 17)

I only owe 18!

 

Sun 20.01.2013

Dynamic warm up

Run 4 mi in 43:39 very easy

No strides

Stretch 10x25 sec

Took it easy due to the long break.

 

Eating has not been very good, ie: not keeping up with challenge goals, but I will get back on track this week.

 

Read 'The Warrior Ethos' and 'The War of Art' by Steven Pressfield due to a recommendation by Matt Frazier at No Meat Athlete

Great stuff!

[ellisd012]

100 Burpee Challenge

I am completely up to date as of yesterday, 25.01.2013.

 

23.01.2013

Mobility 1-10

Burpees 13+10

Core II

Crunches, feet on floor x20

Crunches, feet elevated x20

Alternating Heel Taps x20 ea

Side Crunches x20 ea

Reverse Crunches x20

Push ups x10

 

24.01.2013

Burpees 12+12

Quick Feet drill

Shovel snow for dynamic warm up

Run ~5.5 mi in 59:35 very easy, slippery

-3/4 of last mile Quick Stride drill

Stretch 4x25 sec

 

25.01.2013

Burpees 15+10

 

26.01.2013

Burpees 15

High Kicks

Quick Feet drill x20 sec

Run ~8 mi in 1:20:09 mod - Hill workout

-hilly route, run faster up hills - 10 major(huffing and puffing at the top) and 5 minor(shorter, less incline, easier)

-last minor hill ran as a Stride

Stretch 10x25 sec

[ellisd012]

On Saturday the 26th, I felt some soreness/pain in my right shoulder, so I did not finish the burpees for Saturday and skipped Sunday too. I resumed on Monday...so I was down 11 + 27

100 Burpees Challenge

28 Jan - 11+14+14 (today + caught up for 26th)

29 Jan - 15+15 (today + shave 27th)

30 Jan - 10+10+10+13 (today + half owed)

31 Jan - 14+15+15 (today + caught up 27th)

 

Mon 28.01.2013

Burpees (above)

Running drills 20 sec ea

-Kick Skips

-Butt Kicks

-Quick Feet

 

Tue 29.01.2013

Burpees (above)

Quick dynamic warm up

Swim Run 4.95 mi in 46:39 - hills in pouring rain (it was record setting warm, so not bad for January in Chicagoland )

-7 hills total on route, not easy! Ran hard up, easy down, no walking.

Strides x1

Stretch 10x25 sec

 

Eating has not been good - need to hit reset and get back with my goals!

[ellisd012]

100 Burpees Challenge

01 Feb - 16+16

02 Feb - 12+11+10

03 Feb - 14 (sore)

04 Feb - 15+10+10+5+5+10 (caught up)

05 Feb - 16+10+10

 

Sat 02.02.2013

Drills for warm up (3 for 20 sec ea)

Run 4 mi in 43:39 mod on snowy bike path (like running in sand)

Strides x1

Stretch 10x30 sec

 

Mon 04.02.2013

Fast Feet drill 2x20sec

High Knees drill 20 sec

 

Tue 05.02.2013

Dynamic warm up

Run 2 mi x2, 10 min between - 1st 2 in 20:10, 2nd 2 in 18:21

Stretch 10x25 sec

[ellisd012]

100 Burpees Challenge

06 Feb - 17+10+10

07 Feb - 0 (not a priority today)

08 Feb - 17+15+15+15

09 Feb - 15+20+20 (caught up)

10 Feb - 0 (sore shoulder)

11 Feb - 0 (resting shoulder)

12 Feb - 0 (resting) owe 126!

 

Wed 06.02.2013

Core var

Crunches, feet on floor x20

Crunches, feet elevated x20

Alternating Heel Taps x20 ea

Side Crunches x20 ea

Reverse Crunches x20

Push ups x20

 

Thu 07.02.2013

Walk (quickly) w/ 40lb backpack for 38:31 - bad weather and obligations made me improvise this workout at a local mall. Good stuff!

 

Fri 08.02.2013

Hanging Knee-ups x10

Slow Air Squats x20

Hang from bar 15 sec.

 

Sat 09.02.2013

Dynamic warm up

Run 6.7 mi in 1:08:12 mod

Strides x1

Stretch 10x25 sec

 

Sun 10.02.2013

Happy Lunar New Year! (rest day and feasting)

 

Mon 11.02.2013

Walk (quickly) for ~15 min

High Knees for 20 sec

 

Read 'Do Androids Dream of Electric Sheep?' by Philip K. Dick...good book, somewhat different from 'Blade Runner' which is based on it.

[ellisd012]

Tue 12.02.2013 - Mardi Gras!

Crunches 6x30 - 1 min between sets

-six leg positions

Stretch abs 45 sec

[ellisd012]

Wed 13.02.2013

Stairs - climbed 30 floors up, 35 floors down in 16:18 while wearing ~40 20 lb backpack - sweaty

Walk - 16:08 w/ backpack

Stretch 4x25 sec

 

Note: I have not weighed my backpack in a while...I got a new laptop some time ago and cleaned it (the backpack) out a bit...so it weighs quite a bit less than it used to weigh...sorry!

[ellisd012]

Wow...I have not posted in a while! I will try to fill in the blanks for the last month as best I can...note to self: when not posting, at least write it down somewhere!

 

Burpee Challenge - I dropped out of the challenge to allow my shoulder time to heal...here are the numbers for a final report.

13 Feb - 0

14 Feb - 45

15 Feb - 0

16 Feb - 0

17 Feb - 48

18 Feb - 62

19 Feb - 30

20 Feb - 36

Fin.

 

Thu 14.02.2013

Run for 37:01

 

Sun 17.02.2013

Run for 1:25:27

 

Sat 23.02.2013

Run for 41:56

 

Sun 24.02.2013

Run for 51:53 - avg HR 156

 

Tue 26.02.2013

Run for 22:04

 

Thu 28.02.2013

Run for 40:06

 

Fri 01.03.2013

Mobility 1-10

Single Leg Deadlift x10 ea

Donkey Kicks x10 ea

Stretch 11x30 sec for 2 sets

 

Sat 02.03.2013

Race

Foot Pursuit 5k Trail Race - temp 29 deg F, about 2-3 inches of snow on ground, frozen top, powder beneath - FUN!

Time: 32:05

Place:101 of 338 overall, 6 of 22 for Male 40-44

I felt very good and ran it as fast as I could...some guy passed me right before the finish, but I was already going all out!

Great first race of the year and only second trail race ever.

[ellisd012]

Mon 04.03.2013 Active rest day

Scenario: Jump rope for 30 seconds, walk around perimeter of gym x3, third lap do something besides walk, repeat.

Total time minus jumping rope: 16:02

Lap 3: Walk backwards

Lap 6: Sideways, 1/2 left, 1/2 right

Lap 9: High knees

Lap 12: Goose step

Lap 15: Butt kicks

Lap 18: Jump x3 then walk to corner, turn and repeat

Jump rope to close.

 

Tue 05.03.2013

Heavy snow fun run.

Ran for 33:34 on slippery, snowy streets including 2 steep hills

Stretch 4x25 sec

 

Wed 06.03.2013

Knee raises x10 ea

Single leg dead lift x10 ea

Donkey kicks x10 ea

Mobility 1-10

Crunches 3x20 - different leg positions for each set

Stretch abs 30 sec

 

Thu 07.03.2013

Dynamic warm up

Run for 52:47 easy

Stretch 10x25 sec

 

Sat 09.03.2013

Dynamic warm up

Run for 49:18 - 4x400 intervals between 1.5 mile warm up and cool down. Int times: 2:05, 1:58, 1:55, 1:51, jog ~1.5 min between

Stretch 11x25 sec

First track workout of 2013! Felt very good.

 

Sun 10.03.2013

Dynamic warm up

Run 7.35 mi in 1:14:36 mod

Stretch 10x25 sec

 

 

Read 'Zen Body-Being' by Peter Ralston. Interesting reading from a martial arts champ on effortless power...maybe a little kooky yet got me thinking more about how relaxed I am, how I move and do things, and my body state.

Also, finished 'Turning Pro' by Steven Pressfield (thanks No Meat Athlete Matt Frazier!) - great motivation on getting past resistance in our lives and doing what we should be doing. I will be keeping this book handy.

[ellisd012]

Tue 12.03.2013

Dynamic warm up

Run for 21:19 easy/mod

Stretch 4x25 sec

 

Wed 13.03.2013 - first barbell workout since I don't remember when!

Mobility x11

Jump rope x 3 - mixed throughout workout, between 100 and 200 skips ea

Lunge Matrix - 5 positions, 5 ea side

All exercises done w/ Olympic Bar (OB) or Olympic EZ Curl Bar (EZ), no plates. 45 sec rest/sets, 1 min rest/exercise

Squats 3x10 - OB

Deadlift 3x10 - OB

Bent-over Rows 3x10 - EZ

Military Press (seated) 3x10 - EZ

Overhead Squats 3x10 - EZ

Stretch 13x25 sec legs, 3x25 sec arms/shoulders/chest

Crunches 8 positions, 5 reps, 5 sec rest

Oblique Crunches 2x5 ea side (vary position on ea side)

Reverse Crunches 20

Stretch abs for 30 sec

 

Thu 14.03.2013

Dynamic warm up

Run for 45:27 easy - focus on form, nose breathe as much as possible

Stretch 13x30 sec

added hip flexor, hurdler, and foot-on-thigh stretches

[ellisd012]

Sun 17.03.2013

Lunch:

Mobility 1-12

Single leg deadlifts x20 (10 ea leg)

Jumping Jacks x50

Twice thru (<15 sec rest/ex, 90 sec/restart)

Crunches, 8 position x5 ea/5 sec rest

Oblique crunches 2x5, vary position

Reverse crunches x25

Lunge matrix, 5 position for 10 ea (5 per leg)

Air squat/hop x15

Single leg deadlifts x20

Stretch 14x30 sec

 

Dinner:

Dynamic warm up

Run 4 mi in 40:43 easy/mod - 1/4 mi hill, form focus run

Stretch 4x20 sec

[ellisd012]

Mon 18.03.2013 Active Rest Day

Walk:

5 laps around gym for warmup

Jump rope x60

3 laps - 3d lap Skip drill

Jump rope x65

3 laps - 3d lap Crossovers drill - both sides for half lap

Jump rope x70

3 laps - 3d lap Butt Kicks drill

Jump rope x75

3 laps cool down

< 20 minutes total

[ellisd012]

20.03.2013 Happy Spring!

Dynamic warm up

Run for 41:44 - Fartlek workout

Strides x1

Stretch 14x30 sec

 

I have been reading Chi Running for the first time, so I have been working on changing my form. It seems to go OK on easy runs, but fast running feels strange. Doing strides for the first time while focusing on keeping my knees low, leaning forward, and extending my legs backward while picking up my heels felt...well, wrong and odd. I guess that's how it should feel. If it did not feel weird to change something that I'm used to doing a particular way to something different, then I'm probably (still) doing it wrong. Change should be uncomfortable...

[ellisd012]

Thu 21.03.2013

Dynamic warm up

Run for 38:00 min

Stretch 11x30 sec

 

Fri 22.03.2013

Jumping jack x50

Single leg deadlift x10 ea

Mobility 1-10

Crunches 8 pos x6 ea

Oblique crunches 2x6 vary pos

Reverse crunches 25

 

Sat 23.03.2013

Dynamic warm up

Run ~5.4 miles in 55:14 - 3x 1/2 mile tempo 4:15 ea

Stretch 10x25 sec

 

Finished reading 'Chi Running' by Danny Dreyer. I will be working on the exercises and practice transitioning to this method. So far, I seem to have some new and different aches from trying this out...but much of the usual soreness post-run has disappeared.

[ellisd012]

Mon 25.03.2013 Active rest

Laps done at a small gym, walking.

Exercise for 27:30

Fast feet drill

5 laps

Jump rope x75

3 laps, 3d Skip drill

Jump rope x100

3 laps, 3d Crossover drill - 1/2 ea side

Jump rope x126 - 100 jump, 26 run (alternating single leg)

3 laps, 3d Kicking-skip drill

5 laps, 5t Pool walk drill

5 laps, 5t Backwards jog

Jump rope x150 - 100 jump, 50 run

3 laps cool down

[ellisd012]

...illness has set in...some kind of sinus infection...congestion and runny nose, ew! Trying to beat it w/out the doc's help.

Tue 26.03.2013 Active rest

Walk for ~33 min

 

Wed 27.03.2013

Dynamic warm up using Mobility 1-10, add knee and foot circles (12 total)

Run easy for 29:45

Stretch 11x30 sec

Core x2

Alternating toe tap x10 ea

Bridge 10x5 sec

Metronome x10 ea

Plank 1 min

Side plank 45 sec ea

Stretch abs and back 3x30 sec

[ellisd012]

Thu 28.03.2013

Mobility 1-10

Dynamic warm up

Run for 51:30 - relaxed

Stretch x2 11x30 sec

 

Sat 30.03.2013

Dynamic warm up

Run for 35:18 - hills 4x1/2 mile viaduct (1/4 mile to top, over and back twice)

Stretch 4x15 sec

 

I've had a tight right hamstring for about two weeks now, which does not seem to be loosening up much, so I have not been exercising since Saturday. I have also foam rolled it 3 times in the last 5 days. It feels fairly loose today, but not 100%.

[ellisd012]

Tue 02.04.2013

Walk for ~30 min

 

Wed 03.04.2013

Mobility 1-10 + knees and ankles

Dynamic warm up

Run for 30:24 easy

Stretch 2x12 for 30 sec

 

Thu 04.04.2013

Mobility 1-10 + knees and ankles

Dynamic warm up

Run for 46:28 - fartlek

Stretch 12x30 sec

 

Friday - foam roll calves, thighs, glutes

 

Sat 06.04.2013

Ringing in Spring 5k Race

Walk and dynamic warm up, strides x1

Run 5k in 27:00.3 (slower than last year by 14 sec)

Walk to cool down

It felt like a solid effort considering tight hamstring and windy run. Last year, I was training much more, 5 days/week to 3 days/week this year. I had a good kick at the end and felt like I did not have much left when it was over. Fun race!

[ellisd012]

Mon 08.04.2013

Walk 47 gym laps in 39 min

 

Tue 09.04.2013

Walk for ~32 min - tried NB Minimus on paved bike path - much different from Asics Nimbus, can't wait to hit the trail with them!

[ellisd012]

YOW! It has been way too long since my last update...busy, busy! I will get caught up with workouts very soon.

 

Sat 13.04.2013

Run for 29:03 note: I always do at least 7 exercises as a dynamic warm up, so I will not list it unless I do something different.

Stretch 10x30 sec.

[ellisd012]

This was a travel week. We went to Washington DC for the Good Jobs, Green Jobs conference and to Annapolis, Maryland to decompress for a day and two nights. We used public transit as much as possible and walked our butts off, including a day of lobbying congress on Capitol Hill and walking in the National Walk for Epilepsy 5k on the Mall (we raised over $200 for the Epilepsy Foundation!). Amtrak rocks!...and so does Rock Creek Runner for tips on running in DC.

 

Tue 16.04.2013

Warm up

Run for 41:24 - hills, DC is hilly! Ran Embassy Row, which was awesome...crazy flags everywhere and a bronze Gandhi.

Stretch

Lots of walking for the conference.

 

Wed 17.04.2013

Warm up

Run for 34:23 - yep...hills again. I managed to find Rock Creek and ran a bit of the recreation trail...wish I had had more time!

Stretch

More walking!

 

Thu 18.04.2013

Walked all over the Capitol, back and forth to Senate and Congressional offices. Got to meet up with my Congressman, Pete Visclosky and met one of my Indiana Senators, Joe Donnelly in the hallway. Good day.

Ran/walked dragging luggage to make sure that we caught the commuter bus to Annapolis! We made it on time...whew!

 

Fri 19.04.2013

Warm up

Run for 45:33 in Annapolis, MD. Our inn, Gibson's Lodgings, (great place, 5 stars for sure) was adjacent to the US Naval Academy, so I ran about half of the run on campus, and was passed by the Soldier Ride, part of the Wounded Warrior Project, there as well. Then ran past the third oldest college in the US, St. John's College, circa 1696! Running in the historic district provided a difficult, rolling, brick-paved path for much of the run. Fun stuff for sure!

Stretch

 

Sat 20.04.2013

5k National Walk for Epilepsy on the National Mall back in DC. We walked past the Washington, Jefferson, FDR, and Dr. ML King, Jr. Memorials. Nice time!

Run/walk to catch the train on time to get home...made it by 5 min...whew again!

 

Slept really well on the train ride home! What a great week for a nerd out east!

[ellisd012]

Mon 22.04.2013

Walk for ~30 min

 

Tue 23.04.2013

Walk for ~30 min

 

Wed 24.04.2013

Mobility 1-10 plus knee and ankle circles + DWU (Dynamic Warm Up)

Run for 34:09 easy/mod

Stretch 2x11 for 30 sec

 

Thu 25.04.2013

Mobility 1-10 plus knee and ankle circles + DWU

Run for 46:29 mod

Stretch 10x30 sec

 

Sat 27.04.2013

DWU

Run for 78:54 easy

Stretch 10x30 sec

 

Sun 28.04.2013

DWU

Run for 41:40 mod

Stretch 10x30 sec

 

Tue 30.04.2013

Walk ~20 min

 

Wed 01.05.2013

Mobility 1-12 + DWU

Run for 19:07 easy for 8, mod for 3, hard for 8

Stretch 7x30 sec

Woot to my fiance Jen, she earned her first promotion in Aikido today!

 

Sat 04.05.2013

DWU

Run for 70:08 easy/mod

Stretch 10x30 sec

 

Sun 05.05.2013 Feliz de Cinco de Mayo!

DWU

Run for 35:53 mod

Stretch 5x30 sec

 

Mon 06.05.2013

Walk for ~30 min with various arm exercises (9 total, twice thru 7 + 2 extra)

 

Tue 07.05.2013

DWU

Run for 37:16 easy/mod - got some gravel/grass time in!

Stretch 5x30 sec

 

Yes! Finally caught up!

 

Time to get serious about running again. I am making a commitment to run at least 4 days/week, preferably 5, while increasing weekly time and/or mileage as I am officially preparing for a 50k at the end of the year...The Huff. I plan on running a trail half marathon in August as well to gauge progress and have a race to work towards in the near term.

In the lyrical words of Henry Rollins - "Hero time starts right now. Yeah!"

[ellisd012]

Last week was a great week. 5 runs including a +90 min. Feels good!

 

Wed 08.05.2013

DWU

Run 3 mi in 31:50 easy/mod

Stretch 10x30 sec

 

Thu 09.05.2013

DWU

Run 4 mi in 40:08 mod

Stretch 10x30 sec

 

Sat 11.05.2013

DWU

Run ~9 mi in 1:36:37 mod (I had to walk due to discomfort from gas...ran again once it passed) eww!

Stretch 5x30 sec

 

Sun 12.05.2013

DWU

Run 3 mi in 31:47 mod - off road at a park, grass, fairly flat, first run NB Minimus

Stretch 4x30 sec

 

Week 1 Total: 237:38 ~23 mi

 

Week 2 Goals: Increase time/mileage about 10%, add 1 stride after 3 runs, slow down on easy days

[ellisd012]

Mon 13.05.2013

Walk about 15 min, stretch hams and calves well

 

Tue 14.05.2013

DWU

Walk 4 mi, minor stretching afterward

Walked with J. so did it at her pace

 

Wed 15.05.2013

DWU

Run for 59:08 ez - AvgHR 119 ~67% MaxHR

Strides x1

Stretch 10x30 sec

 

Finished reading 'Break Through - From the Death of Environmentalism to the Politics of Possibility' by Ted Nordhaus and Michael Shellenberger. Good ideas on what the current state of environmentalism is, what's wrong with it, and how to change the message to fit the times and compel people to change.

[ellisd012]

Thu 16.05.2013

DWU

Run for 51:22 ez

Stretch 10x30 sec

 

Sat 18.05.2013

DWU

Run for 1:52:16 ez, some walking to keep HR down AvgHR 138 ~77.5% MaxHR

Strides x1

Stretch 10x30 sec

 

Sun 19.05.2013

Walk for warm up

Run for 47:45 mod/hard, included faster 2nd to last mile

Strides x1

Stretch 10x30 sec

 

Week 2 Total: 270:31 ~21.5 mi

Success at slowing down, doing strides, adding time. Reduced mileage and no trail run.

 

Week 3 Goals: Remain slow on easy days, 4 strides total for week, one trail run, 1 set of push ups on 3 days.