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

Perfect Push-ups

Task: Build muscular endurance by performing 10 sets of Perfect Push-ups.

Condition: Given suitable area for push-ups and a pair of Perfect Push-up handles.

Standard: Perform 200 push-ups in less than one half hour

Total 200 Perfect Push-ups

8.5 Mile Easy Jog - Day 15

Task: Build muscular endurance by jogging an easy 8.5 miles.

Condition: Given suitable area for running, free of automobile traffic and a heartrate monitor to measure intensity.

Standard: Objectify intensity by keeping the heartrate between 110 and 140 bpm for at least 1.5 hours.

I accidentally stopped my heartrate monitor after a brief pause for relief, so the statistics for this workout were broken into two parts even though this was one run.

Part 1
Miles: 4.25
Pace: 11:19
Time: 0:48:05
Time in Aerobic Zone: 0:41:53 minutes (Between 110 - 140 bpm)
Time Above Zone: 00:54 minutes
Time Below Zone: 05:18 minutes

Calories burned: 484

Part 2
Miles: 4.5
Pace: 11:06
Time: 0:50:00
Time in Aerobic Zone: 0:34:50 minutes (Between 138 - 149 bpm)
Time Above Zone: 04:02 minutes
Time Below Zone: 11:09 minutes
Average Heartrate: 141 bpm
Average Percentage of maximum heartrate: 81%
Maximum Heartrate: 156 bpm
Maximum Percentage of Maximum: 89%
Calories burned: 566

Perfect Push-up Laps / 3 Mile Easy - Day 14

Task: Build muscular strength and endurance by jogging an easy 10 laps of a .33 mile loop, performing 20 Perfect Push-ups per lap.
Condition: Given suitable area for running, free of automobile traffic.
Standard: Complete 10 laps.

This easy run served to expedite recovery from the 15 mile long run yesterday, while keeping the heartrate elevated between sets of push-ups.

Miles: 3.3
Pace: 12:17
Time: 0:40:34
Calories burned: 495

200 Perfect Push-ups

15 Mile Easy Jog - Day 13

Task: Build muscular endurance by jogging an easy15.0 miles.

Condition: Given suitable area for running, free of automobile traffic and a heartrate monitor to measure intensity.

Standard: Objectify intensity by keeping the heartrate between 131 and 151 bpm for at least 2.5 hours.

Miles: 15.0
Pace: 11:32
Time: 2:53:05
Time in Aerobic Zone: 2:18:06 minutes (Between 131 - 151 bpm)
Time Above Zone: 10:02 minutes
Time Below Zone: 24:57 minutes
Average Heartrate: 140 bpm
Average Percentage of maximum heartrate: 80%
Maximum Heartrate: 180 bpm
Maximum Percentage of Maximum: 103%
Calories burned: 1247

32 Perfect Push-ups


First long run of the year. Walked the hills to keep my heartrate from going (staying) above 151 bpm.

7.0 Mile Easy Jog - Day 12

Task: Build muscular endurance by jogging an easy 7.0 miles.

Condition: Given suitable area for running, free of automobile traffic and a heartrate monitor to measure intensity.

Standard: Objectify intensity by keeping the heartrate between 141 and 161 bpm for at least 60 minutes.

Miles: 7.0
Pace: 11:07
Time: 1:17:53
Time in Aerobic Zone: 0:46:02 minutes (Between 141 - 161 bpm)
Time Above Zone: 00:15 minutes
Time Below Zone: 31:52 minutes
Average Heartrate: 140 bpm
Average Percentage of maximum heartrate: 80%
Maximum Heartrate: 160 bpm
Maximum Percentage of Maximum: 91%
Calories burned: 878

10 Mile Easy Jog - Day 11

Task: Build muscular endurance by jogging an easy 10 miles.
Condition: Given suitable area for running, free of automobile traffic.
Standard: Complete run

Miles: 10
Pace: 10:52
Time: 1:48:40

Calories burned: 1462

30 Perfect Push-ups

8.5 Mile Easy Jog - Day 10/ Military Operations March 13, 14, and 15

Friday, March 13, 2009
Airborne Operations:
4 Jumps
1500' AGL
UH-60

Saturday, March 14, 2009
9 Mile Ruck March
Time: 2:09:52
Pace: 14:25
Time in Aerobic Zone: 1:14:41 minutes (Between 110 - 140 bpm)
Time Above Zone: 18:19 minutes
Time Below Zone: 36:52 minutes
Average Heartrate: 130 bpm
Average Percentage of maximum heartrate: 74%
Maximum Heartrate: 163 bpm
Maximum Percentage of Maximum: 93%
Calories burned: 1284

Sunday, March 15, 2009
Rest

Monday, March 16, 2009
Task: Build muscular endurance by jogging an easy 8.5 miles.

Condition: Given suitable area for running, free of automobile traffic and a heartrate monitor to measure intensity.

Standard: Objectify intensity by keeping the heartrate between 145 and 165 bpm for at least 60 minutes.

Miles: 8.5
Pace: 10:40
Time: 1:30:45
Time in Aerobic Zone: 1:12:07 minutes (Between 145 - 165 bpm)
Time Above Zone: 00:15 minutes
Time Below Zone: 18:23 minutes
Average Heartrate: 150 bpm
Average Percentage of maximum heartrate: 86%
Maximum Heartrate: 168 bpm
Maximum Percentage of Maximum: 96%
Calories burned: 1154

3 Mile Easy Jog - Day 8

Task: Build muscular endurance by jogging an easy 8 laps of a .375 mile loop.

Condition: Given suitable area for running, free of automobile traffic and a heartrate monitor to measure intensity.

Standard: Objectify intensity by keeping the heartrate between 135 and 149 bpm for at least 30 minutes.

Miles: 3.00
Pace: 10:58
Time: 0:32:56
Time in Aerobic Zone: 16:28 minutes (Between 145 - 165 bpm)
Time Above Zone: 02:57 minutes
Time Below Zone: 13:31 minutes
Average Heartrate: 136 bpm
Average Percentage of maximum heartrate: 78%
Maximum Heartrate: 157 bpm
Maximum Percentage of Maximum: 90%
Calories burned: 348

6.75 Mile Easy Jog - Day 7

Task: Build muscular endurance by jogging an easy 6.75 miles.

Condition: Given suitable area for running, free of automobile traffic and a heartrate monitor to measure intensity.

Standard: Objectify intensity by keeping the heartrate between 145 and 165 bpm for at least 60 minutes.

Miles: 6.75
Pace: 10:36
Time: 1:11:33
Time in Aerobic Zone: 50:08 minutes (Between 145 - 165 bpm)
Time Above Zone: 00:00 minutes
Time Below Zone: 21:25 minutes
Average Heartrate: 148 bpm
Average Percentage of maximum heartrate: 85%
Maximum Heartrate: 165 bpm
Maximum Percentage of Maximum: 94%
Calories burned: 885

Full Body Attack / Perfect Push-ups

Task: Using the 80# kettlebells, build muscular strength and endurance by performing the 8-count Full Body Attack and 4-count Perfect Push-ups in a top to bottom drill (1-10-1) drill.

Condition: Given suitable area free to perform kettlebell reps and sufficient fluid replacement to maintain intensity.

Standard: Perform continuously, allowing only enough time to walk to the next apparatus before beginning the next set.

• 1 8-count FBA 10 4-count Perfect Push-ups
• 2 FBA 9 Push-ups
• 3 FBA 8 Push-ups
• 4 FBA 7 Push-ups
  
• 5 FBA 6 Push-ups
• 6 FBA 5 Push-ups
• 7 FBA 4 Push-ups
  
• 8 FBA 3 Push-ups
• 9 FBA 2 Push-ups
• 10 FBA 1 Push-up

Time: 20:00

Totals

• 110 Perfect Push-ups
• 55 Alternating Bent Over Rows

6.75 Mile Easy Jog - Day 6

Task: Build muscular endurance by jogging an easy 6.75 miles.

Condition: Given suitable area for running, free of automobile traffic and a heartrate monitor to measure intensity.

Standard: Objectify intensity by keeping the heartrate above 139 bpm for at least 60 minutes.

Miles: 6.75
Pace: 11:19
Time: 1:16:24
Time in Aerobic Zone: 45:24 minutes (Between 139 - 149 bpm)
Time Above Zone: 13:34 minutes
Time Below Zone: 17:26 minutes
Average Heartrate: 142 bpm
Average Percentage of maximum heartrate: 81%
Maximum Heartrate: 158 bpm
Maximum Percentage of Maximum: 90%
Calories burned: 881

Top to Bottom Cleans and Squat Presses

Task: Build muscular strength and endurance by performing Cleans and Squat Presses in a top to Bottom drill (1-10-1) drill.

Condition: Given suitable area free to perform kettlebell reps and sufficient fluid replacement to maintain intensity.

Standard: Objectify intensity by rest in sufficiently to all the heartrate to return to 100 bpm before begining the next set.

• 1 Clean 10 Squat Presses
• 2 Cleans 9 Squat Presses
• 3 Cleans 8 Squat Presses
• 4 Cleans 7 Squat Presses
• 5 Cleans 6 Squat Presses
• 6 Cleans 5 Squat Presses
• 7 Cleans 4 Squat Presses
• 8 Cleans 3 Squat Presses
• 9 Cleans 2 Squat Presses
• 10 Cleans 1 Squat Press

• 2 x 25yds Overhead Press Walk

Time: 1:06:35
Average Heartrate: 133 bpm
Average Percentage of maximum heartrate: 76%
Maximum Heartrate: 166 bpm
Maximum Percentage of Maximum: 95%
Calories burned: 686

Totals

• 110 Cleans
  
• 110 Squat Presses

3 Mile Easy Jog - Day 5

Task: Build muscular endurance by jogging 12 laps of a .25 mile loop.

Condition: Given suitable .25 mile loop for jogging laps and a heartrate monitor to measure intensity.

Standard: Objectify intensity by keeping the heartrate above 137 bpm for at least 30 minutes.

Miles: 3.00
Pace: 16:54
Time: 0:32:25
Time in Aerobic Zone: 27:08 minutes (Between 145 - 165 bpm)
Time Above Zone: 02:04 minutes
Time Below Zone: 03:13 minutes
Average Heartrate: 142 bpm
Average Percentage of maximum heartrate: 81%
Maximum Heartrate: 172 bpm
Maximum Percentage of Maximum: 98%
Calories burned: 368