Preparation for the Laurel Highlands 70 Mile

The Laurel Highlands 70 Mile is a point to point cross country run on some of the most difficult terrain in Pennsylvania (check out the link). I've attempted this race four times and came up short four times. The fifth time has to be the charm.

It's exactly 13 miles from the State Correctional Institution at Pittsburgh, (my place of employment) to my home. I work midnights, so to force myself to put in the long-run miles, I often run home from work. Then, after a few hours of sleep and a shower, I run back to work, a 26 mile training run. Two days ago I did one of my last such long training runs before the event. Depending on how I feel, with 14 days out, I may attempt another.

I took the day off yesterday, then did a modified version of the crossfit "Totals" workout this morning:

"Totals"
Complete five rounds of 10 of the following:

Back Squat: 185, 245, 245, 245, 245
Shoulder Press: 90, 115, 125, 115, 115
Deadlift: 245

Feeling invigorated after my crossfit workout, I decided to get out for a six mile training run in the afternoon. So far, this is 32 miles for the week.

April 4, 2009

Task: Build base level endurance by pacing 37.5 miles at the Umstead 100 Mile Endurance Run.
Condition: Given a 12.5 mile trail loop to run.
Standard: Complete three laps, 37.5 miles.

Miles: 37.5
Pace: 16:48
Time: 10:30:00
Time in Aerobic Zone: No Data
Time Above Zone: No Data
Time Below Zone: No Data
Average Heartrate: No Data
Average Percentage of maximum heartrate: No Data
Maximum Heartrate: No Data
Maximum Percentage of Maximum: No Data
Calories burned: 5481

6.0 Mile Easy Jog - Day 20 / Perfect Push-ups

Task: Build base level endurance by jogging an easy six miles while maintaining the heartrate above 120 bpm.
Condition: Given a route free of automobile traffic and a heartrate monitor to measure intensity.
Standard: Complete 6.0 miles while maintaining the heartrate between 120 - 135 bpm.

Miles: 6.0
Pace: 10:55
Time: 1:09:09
Time in Aerobic Zone: 0:23:28 minutes (Between 120 - 135 bpm)
Time Above Zone: 42:21 minutes
Time Below Zone: 03:20 minutes
Average Heartrate: 138 bpm
Average Percentage of maximum heartrate: 81%
Maximum Heartrate: 165 bpm
Maximum Percentage of Maximum: 96%
Calories burned: 998

Totals
Miles: 6.0
Push-ups: 228

Perfect Push-up Laps / 6 Mile Easy - Day 19

Task: Build base level endurance by jogging an easy six miles while performing push-ups each lap, maintaining the heartrate above 128 bpm.
Condition: Given a .25 mile track to run, a pair of Perfect Push-up handles, and a Perfect Push-up Counter to count reps
Standard: Complete 24 laps while performing 17 push-ups per lap.

Miles: 6.0
Pace: 12:54
Time: 1:17:28
Time in Aerobic Zone: 0:20:46 minutes (Between 128 - 149 bpm)
Time Above Zone: 53:51 minutes
Time Below Zone: 02:51 minutes
Average Heartrate: 151 bpm
Average Percentage of maximum heartrate: 86%
Maximum Heartrate: 167 bpm
Maximum Percentage of Maximum: 95%
Calories burned: 998

Totals
Miles: 6.0
Push-ups: 408

Relaxed 6 Mile Easy Jog / Day 18

Task: Build base level endurance by jogging an easy six miles without the constraints of the heartrate monitor.
Condition: Given a safe six mile route to run.
Standard: Complete the route.

Miles: 6.0
Calories burned: 877

Perfect Push-up Laps / 6 Mile Easy - Day 17

29 March 2009
Task: Build muscular strength and endurance by jogging an easy 18 laps of a .33 mile loop, performing 16 Perfect Push-ups per lap.
Condition: Given .33 mile loop on which to run and a pair of Perfect Push-up handles.
Standard: Complete at least 18 laps.

Miles: 6.2
Pace: 13:33
Time: 1:24:04
Calories burned: 997

Perfect Push-ups (16 x 17) + (32 x 2) = 336

Perfect Push-up Laps / 6 Miles Easy - Day 16

Task: Build muscular strength and endurance by jogging an easy 24 laps of a .25 mile track, performing 12 Perfect Push-ups per lap.
Condition: Given .25 mile track on which to run and a pair of Perfect Push-up handles.
Standard: Complete 24 laps.

Miles: 6.0
Pace: 12:04
Time: 1:12:25
Calories burned: 901

Perfect Push-ups (12 x 20) + (14 x 4) = 296