Saturday, February 26, 2011

Training for Umstead 100, Again

First 100 Miler 2010
With the Umstead 100 Mile Endurance Run just 5 weeks away I am approaching the peak of my training.  I am excited about this year's run as it is the site of my first 100 miler almost one year ago. There will be many friends running and one of my pacers from last year Melina has agreed to come out again and pace my 7th loop. I am expecting the high point to be when my brother in law Iman is there to pace me on my last 12.5 mile loop. Iman has been adopted a new life style the past 2 years and will be Fit At Fifty. He is well on his way having lost 60 pounds and now training to pace me.  I look forward to pacing him at the Marine Corps Marathon in October (his first).

I think I have got my training fairly well dialed in at this point and I thought I would share in general my routine.

Monday:
Rest - Is there a better way to start off the week.

Tuesday:
7-12 miles - Typically with hill repeats.

Wednesday:
1.25 hours of cross training

Thursday:
7-12 miles - Typically a tempo run

Friday:
1.25 hours of cross training

Saturday and Sunday
Long Runs - Ranging from 15 to 50 miles each with most long runs being in the mid 20s.

The 2 days of cross training has become a very important part of my preparation.  When I run more than 4 days a week on a consistent basis, I tend to end up injured or just plain sore all the time and that inhibits my ability to get in quality runs.  Quality is more important than quantity in my book.

Within my cross training routine I have come up with a series of different workouts that keep me aerobic while building strength and improving endurance.  I will be specific about these different workouts during another post, but basically I do these workouts as circuits with no rest between each exercise so I keep my heart rate up the entire time.  The variety of exercises include but are not limited to: jump rope, jumping jacks, squat thrusts, several varieties of planks, sit ups and crunches, wall sits, push ups, step ups, side lunges, standing curl, standing fly, standing row, standing chest fly, standing shoulder press, suicides, leg raises (variety), hip flexors, elliptical and bike.  You will notice that unless the exercise requires a prone position I am standing.  Although I have never been coached or trained by a professional, my feeling is that since I am training to be on my feet for many many hours I should train the same way.

You will not hear me talk much about nutrition because this is not where I focus my efforts accept during an event.  I am sure its not for everyone but I eat what I want and when I want.  What I do focus on is quantity.  I try not to have too much of anything, although many may disagree when it comes to beer:)  You gotta live right!

Peace

4 comments:

  1. That's a crazy training program...but more importantly, I had to ask...you like beer??

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  2. GREAT cross training routine! I agree, as I get older, I prefer fewer but higher quality runs. I am amazed at only 4 runs/week for a 100! Mind you, one of our locals who won HURT 100, had suprisingly low mileage, and would go do double yoga sessions after his 3 hr run (instead of doing say, a 4-5 hr run).

    Heather (I'll get to that email today too)

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  3. Wow! I'm excited to be following a blog where the author's on his way to a hundred! Good luck!
    I'm a big cross training fan myself too. I know you mentioned you want to do stuff on your feet, but I've found long hours on the rowing machine really improve my form and posture in the long runs. Maybe you could consider it, if you have access to a machine.
    Anyways, here's somebody else that's rooting for you!

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