I guess now that there’s only eight weeks left until Badwater (basically six weeks max of hard training), I’m in the home stretch and I’ll blog every week again. Nobody probably reads this, but writing this will keep me accountable. If you’re one of the seven people who are interested, I guess you can see what’s going on with my mind and my routine as I prep for what I think will be the toughest physical challenge I ever take on.
From a running standpoint, last week was pretty light, although that was planned. I ran in the Keys 100 on May 15, and while I got sick and dropped at mile 53 to enable myself to resume hard training sooner rather than later, I still did run 53 miles in 87 degrees and humid, so my coach has me recovering. I still did a fair amount of cross training, though. I added the rowing machine into the mix, figuring a different form of cardio (in addition to running and the hikes on the treadmill with the 12.0 incline) will only help my cardio and the rowing will help my upper body and core endurance.
I locked in on my diet a little more and dropped down to 204 pounds, the lowest weight I’ve been at since … I don’t know when. Probably 2012, when I got down to about 198. I’m also starting to work on the electrolyte issues that plagued me in Florida last weekend, mixing more salt caps into my workout routine and starting to work with Liquid IV, a product I know I’m going to need to get used to so I can use it during Badwater.
I had a call with my crew on Wednesday and we spent some time talking about some tweaks to nutrition and supplements, along with how we’re probably going to manage my fluid/food/supplement intake during the race. It’ll actually be nice for me — they’re going to have a clipboard and tell me what to consume based on time and my feedback. I’m not going to have to think about anything at all, which is nice — I’ll be able to just focus on moving 135 miles on foot in 120-plus degree temps in Death Valley.
The DNF was a bit of a confidence-killer at the time, but overall, I’m feeling pretty optimistic. I’m in the best shape of my life right now, and I know I have six weeks to work hard and make that even better.
One fun thing — we talked about it and on June 26, I think either two or three of my crew members will come here for my last long run. Distance TBD, but we’ll set up shop in my driveway and simulate race day. They’ll take turns pacing me, manage my hydration/nutrition/supplements and since the loop around my neighborhood is one mile, it’ll be one mile at a time between aid/feedback, which is how far the crew van pulls up each time during the race. And ideally it’ll be plenty hot in Pennsylvania on June 26; we’ll be doing the run mid-day, not when it’s cooler in the morning!
OK, that’s my recap for this week. I feel like I worked about as hard as I could with the cross-training last week. I made an adjustment to my routine this week … I’ll report back on that next Monday. Anyways, here was last week:
Monday
– Treadmill 12.0 incline, 4.0 miles, morning. Recovery at my hotel in Florida, felt fine.
Tuesday
– Rowing, 10 km after work. First try at this, felt decent.
– Treadmill 12.0 incline, 4.0 miles. Immediately after rowing. Brick workout, I guess.
Wednesday
– Treadmill 12.0 incline, 4.0 miles before work.
– Weights, chest/arms, after work.
– Rowing, 10 km after dinner.
Thursday
– Treadmill 12.0 incline, 4.0 miles before work.
– Run, 5.07 miles after work. First run post-Keys 100 (well, Keys 53).
– Rowing, 10 km after run.
Friday
– Treadmill 12.0 incline, 4.0 miles before work.
– Rowing, 5 km at lunch. Worked with my neighbor, a world-class rower, who coached me on my form. Can’t get injured!
– Weights, chest/arms, after work.
– Sauna, 55 minutes, after weights.
Saturday
– Rowing, 10 km, morning.
– Run, 10.26 miles, afternoon. 88 out, kept my heart rate low (126) at 9:13 pace, I was happy about this.
Sunday
– Run, 4.01, afternoon. 96 real feel, kept my heart rate at 130, feelling decent about the heat.
– Rowing, 10 km after run.
– Treadmill 12.0 incline with 20-pound weighted vest, 3.0 miles after run. Felt really solid.
Totals:
– 19.34 miles running
– 23 miles on the treadmill at 12.0 incline (3 with 20-lb weighted vest)
– 55 km rowing
– 2 lifting sessions
– 1 sauna session
As an aside, most of you know I’m a charity runner at heart and I’m trying to make the most of my participation in the Badwater 135 by raising money for the National Autism Association (Pennsylvania chapter) and the Michael Lisnow Respite Center. If you ever think I’ve worked hard and want to pat me on the back, the best way to do so is with an easy $5 donation that will be split between those two organizations! Here’s the fundraiser link.
Thanks for reading, have a great week!
I’m reading Sam and cheering you on!!