LBL 60K - A Race Report
Filed under: Fitness, Marathon, Run, Ultramarathon, race report
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Run - February 2009
Ramping up this month for a mid-March 60K Trail Run.
But training was derailed mid-month by a bout of the flu and then at month’s end by a bit of overreaching.
But the taper begins.
Workout:
- Type: Run
- Date: 02/28/2009
- Time: 21:54:27
- Total Time: 20:35:00.00
- Calories: 16124
- Distance: 133.11 miles
- Average Pace: 9:16.41/mile
Filed under: Fitness, Marathon, Run
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Sof Sole Adapt Footbeds - Review #1
If you are someone who relied on the insoles that came with your shoes, you might want to give these insoles a try. I’ve noted a significant change in flexibility, specifically in my iliotibial band (ITB) as well as a persistent plantar fasciitis issue.
For the full story, please read here -> http://billanders.wordpress.com
Filed under: Fitness, Flexibility, Run, sports
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Strength - January 2009
Monthly total. I’m spending a lot more time doing (and enjoying) bodyweight strength training.
This is one thing that I’ve neglected over the years, but it’s pretty clear that, at 40, it’s something that I can’t neglect any more.
Plus, the beauty of bodyweight strength training is that I can do it all in my living room. And still smoke myself (when required).
Workout:
- Type: Strength Training
- Date: 01/31/2009
- Time: 12:00:00
- Total Time: 8:00:00.00
- Calories: 3532
Filed under: Fitness, Strength Training
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Run - January 2009
Hey everyone. Long time, no post. I’ve decided to back off on a fair bit of online activity. It really started getting in the way of other things I needed and wanted to do.
The same was true for workouts. I sat down and counted and realized that I would track each individual workout in four different places. Each needed to be updated immediately, otherwise I’d get behind and it would take even longer.
So I’ll be updating my totals monthly.
152 miles for the month isn’t a huge number, but this is the first month of the training year. It’s ramping up from here. As you can see by my countdown clock, I’ve got a 60K (37.2 mi) trail run scheduled for mid-March. The trick is to balance life with training, which won’t get to more than a 60-mile week by the end of February.
Workout:
- Type: Run
- Date: 01/31/2009
- Time: 12:00:00
- Total Time: 23:20:00.00
- Calories: 18314
- Distance: 152.48 miles
- Average Pace: 9:11.3/mile
Filed under: Fitness, Run
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I think this will leave a mark
Thanks to some glute issues that I could not resolve myself, I haven’t run since October 19th. Well, not entirely true. I tried to gut out a run on the 21st, but bagged it just a half-mile into it, knowing I could do some real damage if I continued.
So I worked the glute as well as I could during the last few weeks in Iraq. But no matter how much I rolled on a tennis ball, eyed the knob on my bed’s foot-board (how would you explain that one to a shocked roommate) and sat on desk corners, I just couldn’t get the bastard to release.
So within 36 hours of getting home, I was face-down on the masseuse’s table. She put all 120lbs into her elbow and dug away. I walked out of that session bruised heavily up and down my legs, which is what I asked for.
On Tuesday we went for an easy 3-mile run at work. No issues at all. Everything felt perfect, likely through a combination of rest and massage.
A follow-up massage on Thursday made sure that everything was good. I don’t think she needed to resort to her elbow once during that session, but she made sure no trigger point was left unturned.
The proof was in the pudding - a very comfortable, yet hilly 5-miles this evening at a very comfortable 7:59/mile pace (which is much quicker than anything I was doing in Iraq). I’m confident that I will be able to truly make myself hurt <a href=”http://www.harpethhillsmarathon.com/”>Sunday morning</a>.
I’m truly looking forward to it.
Workout:
- Type: Run
- Date: 11/21/2008
- Time: 16:45:00
- Total Time: 00:45:35.00
- Average Heart rate: 146
- Max Heart rate: 157
- Calories: 782
- Distance: 5.13 miles
- Average Pace: 8:53.33/mile
- Max Pace: 7:48.75/mile
- Ascent: 286 ft
- Descent: 286 ft
Filed under: "trigger point", Clarksville, Fitness, Marathon, Run
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Killer Dreadmill Hills
Need to get some hills in my legs before next month’s Flying Monkey Marathon back in Nashville. It’s an ugly, ugly profile. And very hard to train for here in pancake-flat Iraq. So these workouts get done on the dreadmill.
Workout:
- Type: Run
- Date: 10/18/2008
- Time: 21:20:00
- Total Time: 1:40:48.00
- Average Heart rate: 136
- Max Heart rate: 147
- Calories: 2116
- Distance: 11 miles
- Average Pace: 9:09.62/mile
- Max Pace: 8:00/mile
- Ascent: 900 ft
Filed under: Fitness, Iraq, Marathon, Run, rant
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Back and Abs
Keeping the core strong.
Workout:
- Type: Strength Training
- Date: 10/15/2008
- Time: 21:30:00
- Total Time: 00:45:00.00
- Average Heart rate: 94
- Max Heart rate: 104
- Calories: 450
Filed under: Fitness, Flexibility, Iraq, Strength Training
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The Last BK Run
Why? Because BK and several of her co-workers are headed home. YAY!!!!
They’ve done their six months here in Iraq and they’ve done it well. And still have managed to find time to improve their fitness, break some self-imposed limitations and come out better for it.
They’ll be missed. But for every person that leaves safely, my job is done. And for every person that leaves safely, that means I’m that much closer to being the next one.
Workout:
- Type: Run
- Date: 10/15/2008
- Time: 20:30:00
- Total Time: 00:45:53.00
- Average Heart rate: 124
- Max Heart rate: 164
- Calories: 702
- Distance: 4.67 miles
- Average Pace: 9:49.2/mile
- Max Pace: 5:34.88/mile
- Ascent: 15 ft
- Descent: 15 ft
Filed under: Fitness, Inspiration, Iraq, Run
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Chest & Shoulders
Gotta keep the upper body strong. Otherwise, you’ll know it in the closing miles of the longer races.
Workout:
- Type: Strength Training
- Date: 10/14/2008
- Time: 21:30:00
- Total Time: 00:45:00.00
- Average Heart rate: 95
- Max Heart rate: 100
- Calories: 450
Filed under: Fitness, Iraq, Strength Training
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