Tuesday, April 1, 2014

Illinoi ultra running event


After completing my 40/40 event,  I can say that one big goal for 2014 has been completed.  I am hoping to accomplish my second goal this upcoming weekend when I run in a 50K "race".  But my third one is a unique one that has been on my mind for a while.

In preparation for my 40/40 event, I was running and/or cycling 6 days a week.  During the heavy volume days, it was challenging to manage it all, but I thought I handled it pretty good.  I came out of it injury free which was my #1 goal especially since I had 3 months in a row with 100+ miles.  I didn't even get sick until I began to taper (go figure).

One of my key things I did was I made sure I had my planned workouts in my Google Calendar and also made sure my family knew my workout schedule times and WHY I wanted to complete that on my birthday weekend.  I also adjusted the plan when I needed to and I skipped some sessions when the body needed to recover a bit more than usual.


#throughlass Fox River photo


Now that my first official 50K race  (Chicago Spring Lakefront 50K) is coming up this Saturday, I have had time to think about how I want to approach my training for my first 24 hour "race" in July (Runners 4 Wellness Christmas in July 24 Hour race).  My goals for that event will be revealed as the date comes closer.  The final numbers will not matter much, the main intent will be to do the best I can.  The only way that will happen is if I prepare and train for this very mental and physical challenging event.  There is no finish line in this event, it will be me and my mind trying to ignore the aches in my body and making the most of the 24 hour limit.

Below will be my weekly plan to prepare for my first 24 hour event.  Once you review it, you will notice the point of the plan is to spend a lot of time on my feet on a daily basis.  My guess that if I want to complete as many miles as possible during those 24 challenging hours, I will be running and walking a lot with sore feet and legs.

The number of miles I complete on the running days will be determined on my pace for that day.  The time I spend running will go back and forth as I build up and scale down over the 12+ weeks before July 18th.

The big challenge will be fitting this in while I am managing my son's little league.

Monday AM: MAF Run 45-60 minutes, followed up by 10 minute Yoga.
Monday Work From Home: Work on laptop and attend conference calls while standing the whole day (goal is to stand 7-9 hours).  Also complete 200 body squats.
Monday Lunch Time: Chest, arms, core.

Tuesday AM: 10 minute Yoga
Tuesday Walk to work: 1 mile
Tuesday Walk During Lunch: 1 mile
Tuesday Stand During Work: Goal is to stand 2-3 hours of the shift, sit on stability ball the rest of the time.
Tuesday Walk Back to Train: 1 mile
Tuesday PM: Cycling (30-45 mins), Weightlifting Back, Boxing, Jump Rope

Wednesday AM: Speed Interval Run 50-90 minutes, followed up by 10 minute Yoga.
Wednesday Work From Home: Work on laptop and attend conference calls while standing the whole day (goal is to stand 7-9 hours).  Also complete 200-300 body squats.
Wednesday Lunch Time: Legs and Core.
Wednesday PM: MAF Run 45 minutes.

Thursday AM: 10 minute Yoga
Thursday Walk to work: 1 mile
Thursday Walk During Lunch: 1 mile
Thursday Stand During Work: Goal is to stand 2-3 hours of the shift, sit on stability ball the rest of the time.
Thursday Walk Back to Train: 1 mile
Thursday PM: Incline/Hill Running (50-70 minutes), Weightlifting and Shoulders, 100-200 body squats.

Friday Morning: 10 minute Yoga
Friday Walk to work: 1 mile
Friday Walk During Lunch: 1 mile
Friday Stand During Work: Goal is to stand 2-3 hours of the shift, sit on stability ball the rest of the time.
Friday Walk Back to Train: 1 mile

Saturday AM: High MAF Long Run (120-240 minutes) & 10 minute Yoga
Saturday PM: Eventually add a 60-120 minute run/walk in the evening.  Until then a 15 minute core workout.

Sunday AM: Cycling & Low MAF Long Run (120 minutes)
Sunday PM: Eventually add a 60 minute run/walk in the evening.

IF you decide to register for the Christmas in July 24 Hour Race (Runners 4 Wellness Christmas in July 24 Hour race), please mention coupon code CIJ24HRAL1. No matter how I do, I have faith that this is going to be a great event.





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2 comments :

  1. Lots of time on feet! Looks like a good plan.. I like the stability ball idea too. I have never thought of that. You are accomplishing some amazing things this year, Fred! Way to keep after it!

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    Replies
    1. Thank you Raina. Yeah, I have one ball at work and I use it once in a while, but the extra core work will be required to help me last as long as possible for the 24 hour "race" and one other big race later in 2014. Trying to do as much as I can handle this year since I had a disappointing 2013 and because my "intensity" and speed is down, I feel more refreshed to accomplished more.

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