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Badwater Training Week 10: Keys 100 Race Report

May 16, 2021 by operationjack Leave a Comment

Ahhh, Keys 100 race report. Where to start? 

This race was a ramp-up in my Badwater 135 training. In March, I ran the Prairie Spirit 100 in Kansas to test my body out with a new nutrition plan and a 15-pound weight loss. Things went amazing there, running a 17:56 (down from a 21:07 PR) and I didn’t fade.  This race, ideally, was intended to build on that, because it was a heat race. I knew my time would likely be slower, but my fitness was better heading into this so I just wanted to execute well with the heat to build on my confidence (which was good heading in). I was a little anxious though, because I knew that a bad race would hurt my confidence for Badwater.

Two of my four crew members for Badwater — my good friends Ben Delaney and Lisa Hernandez-Bobrow — were on my crew for this. They’ve both crewed me for 100s before, but not together, so this would be good for them to, to get used to working with each other. Lisa’s wife Alex and my daughter Ava were also on the crew.

Mentally and physically I felt pretty good going in, I really thought I was primed for a good day. There was a lot of “who’s who” from the Badwater community participating in this race and it felt pretty special to be a part of it. I was also interested in seeing how I stacked up against the others. Not totally from a competitive standpoint, but just to see where I stand.

The race started at 5:30, it was still dark, but high 70s and humid. I wasn’t paying good attention early on until it was too late. I spent the first couple of miles running and chatting with somebody who has a friend of mine crewing her at Badwater. I wanted to go out however slow I needed to in order to keep my heart rate below 135, and my heart rate in training has been really good recently, but I let it get to 145-148 early. To me, that’s an early concern because if I can’t get it back down I know I’m gonna break down earlier than I want. I stayed in the 130s in Kansas and was strong the whole race. I tried to get my heart rate back down but that’s pretty tough to do. And I couldn’t do it.

Me and my baby shortly before the start.

I took my salt caps more frequently since it was in the heat, but eventually I realized it wasn’t often enough. I was moving along at a decent pace, low-  to mid-9s, and it didn’t feel hard, but I knew the effort was high. Mentally I knew less than 10 miles in that it was going to get tougher later than I wanted it to. I wasn’t feeling anything bad, I felt strong and the heat didn’t bother me at all. But the heart rate alarmed me.

I let my crew know each time I saw them how I was doing. Early on it was just “heart rate is high, but I feel good.” I forget when they started to jump in to pace me, maybe around 25 miles in or so (my memory is kinda foggy, I’ll get to that later), but at that point I started feeling not-to-well. I felt nausea, but not from anything I was consuming. I felt a little light-headed and headachy at times. It was off and on.

I think I started my .4 miles run, .1 miles walk intervals around 25 miles in. Ben was out with me, then Lisa. I remember taking a longer walk break with Lisa I think in the early 30s. I was having problems feeling lightheaded at times, but the nausea wasn’t too bad and while the temp got up to 87, it didn’t feel hot to me, it felt manageable. I just didn’t feel well.

I started taking 5-10 minute breaks in the van, trying to cool down and get my body back under control. At about 40 miles in though, I was cramping really badly in my legs — this is WAY WAY earlier than normal and I knew my electrolytes were really depleted and I was in big trouble. I started taking the salt caps more often, but was concerned it was too little, too late.

My hydration was actually good (I won’t get into TMI, but you can probably guess). It was the electrolyte depletion, and I’m pretty sure that being out of whack is what threw my body off in the heat.

Ben was starting to talk to me about considering dropping I think in the 40s — we went to Florida for a solid training run and to learn, but there was no point really wrecking myself and set my training back. I wasn’t hearing that, I don’t like quitting, I wanted to slug it out. I HATE dropping. You have to dwell on it until you get another race. I hit 50 I think in a little longer than 10 hours, which is slow for me, but I still had a decent day ahead of me if I could get better and pick it up after the sun went down.

But I wasn’t getting any better. The race medical staff checked me out and asked me how I was doing at mile 50 and they told my crew to keep an eye on me, because at 53, you hit something called Seven Mile Bridge, which is exactly what it sounds like, and I have to go over that alone. I went out with Alex from there and I was struggling, and kinda knew I wasn’t going to be going over the bridge. I texted Ben, who had been in communication with my coach, and I asked him what he was saying.

“If you’re asking the question, you know the answer.” 

I wanted to walk a mile with Ava before I dropped, but we didn’t catch up with them until we got to the base of the bridge. I knew I was done when I got there, but I still stood there for a minute or two before I stopped my watch before accepting the reality of the situation.

I had a talk with Ava, told her I was dropping, that I wasn’t doing well physically, we went down there to gain experience, get a good training run in, and learn whatever we can. All three of those were accomplished. She’s a big NBA fan and I told her that this is like when teams have their playoff berths secured and they rest their starters. Badwater is what matters, like the playoffs, and I got all I could out of Keys at that point. It wasn’t worth it at that point to risk setting myself back any more. Time to call it a day and focus on July.

“Oh man, I’m gonna have to go to another 100 to see you finish?”

“Don’t worry, you’re going to a 135 in July and I WILL finish.”

I got in the van and we made the DNF drive down to our hotel in Key West. 20-30 minutes into the drive, we had to stop because I had to get out of the car to throw up pretty bad. We got down to the hotel and checked in and I threw up pretty bad in the parking lot again.

Ben, Alex, Ava, me and Lisa after I dropped. I was smiling on the outside only.

At that point, I still wouldn’t have been across the bridge. Ben and Lisa made the right call pulling me.

I’m writing this a little less than 24 hours after dropping and I’ve been a little lightheaded and spacey today. As we drove back, they were talking about some things from the race and my memory is a little hazy. Physically, I felt strong during the race and I think I’m in very good physical condition, but I’m pretty sure these issues were caused by electrolyte depletion in the humidity.

It sucks feeling like a failure, but long game is Badwater. We learned some things about preparedness that we were better off learning now than in July. We have some adjustments we’ll make and have better contingency plans. I’ll be ready. The failure certainly didn’t help my confidence, but I’ll use it to motivate myself and there’s nothing wrong with a little humility.

Onwards and upwards, nine weeks to go, I will be ready.

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Badwater 135 Week 5 of 19 Training Recap

April 12, 2021 by operationjack Leave a Comment

Week 5 of Badwater training I started to ramp it back up after a pretty slow week 4. Nothing wrong with week 4 being slow, I was coming off a 100-mile race, but still, Death Valley is waiting for me, and I get antsy when I have to take it slow. I finally got into a groove with lifting and the treadmill and my prescribed miles from my coach went from 20 to 43, which helped a little bit with my sanity. Also, I started doing the incline hikes on the treadmill before I ran to get used to running on fatigued legs and to run in warmer parts of the day.

Three fun things happened during the week — specifically, three races now on my calendar.

One, I got confirmation from the Boston Marathon that I’ll be able to get in for the race this October with my streaker status (this year will be my 14th in a row, once you get through 10, you get priority registration and don’t have to worry about the cutoff). I’m super locked in on training for ultras right now, but I do love running Boston every year and have a lot of friends up there I like to see, so it’s nice to know that I’ll be in for that.

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A post shared by Sam Felsenfeld (@operationjack)

The day after I found out about Boston, I found out I got into the Brazil 135. This was a complete surprise — they weren’t supposed to announce the field until July 23. I paced/crewed Brazil in January and had an amazing time. The course is arguably tougher than Badwater — Badwater has 14,000 feet of gain over 135 miles, Brazil has 30,000 over 135 miles. The weather in Badwater is definitely tougher, getting above 120 degrees, but it’s still warm down in Brazil (90 degrees and humid).

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A post shared by Sam Felsenfeld (@operationjack)

Brazil traverses 135 miles through remote, picturesque countryside that’s absolutely amazing, going from Sao Jaoa de Boa Vista to Paraisopolis along the Caminho da Fé (path of faith) from small town to small town. Badwater is an insanely physically demanding test to see if you can escape the depths of hell on foot. Brazil is more of a journey and being able to embark on that journey is the reward for the preparation. I. Can’t. Wait. But, Badwater first!

Third race, long story, but I signed up for a 30-hour timed race Nov. 6. A longtime friend of mine has always kind of eyed a 50-miler but never gone for it. I’d always offered to run her through 50 and she took me up on it. She’s going to run the 12-hour, I’ll get her through 50 and then keep going. The 30 hours should be good prep for Brazil, plus you can only race who shows up, but I think I’ll have a decent chance at going for a win, which would be fun.

The other thing that’s really cool about this one to me is it’ll finish on the 30th anniversary of the day I broke my neck (a day I’m always grateful for that I escaped paralysis and was spared the use of my legs) … what better way to celebrate 30 years of a second chance than with a 30-hour run? (I know, lots of you could probably think of better ways!)

That being said, I weighed in at 207 this morning, I’m a little more locked in now after that 100-miler two weeks ago … I believe in myself more and I want to do my best to make the most of these opportunities I have in front of me. Also, pretty sure I’m gonna start in the sauna this week. Keys 100 is coming up!

Training: 

  • Monday:  
    • Chest/arms/abs at the gym before work (five stations, 5×20 reps each)
    • 5.18 mile run at lunch
    • 1:00:49, 3.7 miles at 12.0 incline on the treadmill after work 
  • Tuesday:  
    • 59:28, 3.7 miles at 12.0 incline on the treadmill before work
    • 6.14 mile run at lunch
    • Back/shoulders/abs lifting at the gym after dinner (six stations, 5×20 reps each)
  • Wednesday:  
    • 1:00:04, 3.8 miles at 12.0 incline on the treadmill before work
    • 5.16 mile run
    • Chest/arms/abs lifting at the gym after dinner (six stations, 5×20 reps each) 
  • Thursday  
    • 1:00:53, 3.5 miles at 12.0 incline on the treadmill with 20-pound weighted vest at lunch
    • 7.41 mile run after work 
  • Friday:  
    • Back/shoulders/abs lifting at the gym after dinner (seven stations, 5×20 reps each)  
  • Saturday:  
    • 16.13 mile run in the afternoon
    • Chest/arms/abs lifting at the gym after run (seven stations, 5×20 reps each)
  • Sunday:  
    • 59:46, 3.6 miles at 12.0 incline on the treadmill with 20-pound weighted vest in afternoon
    • Back/shoulders/abs lifting at the gym after treadmill hike (seven stations, 5×20 reps each)
    • 4.03 mile run at night
  • Totals for the week: 44.05 miles running, 18.3 miles power hiking on the treadmill, six lifting sessions.

Previous recaps:

  • Week 4
  • Week 3 (including Prairie Spirit 100-miler race recap)
  • Week 2
  • Week 1

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Badwater 135 Week 4 of 19 Training Recap

April 5, 2021 by operationjack Leave a Comment

Week four of 19 for Badwater training was pretty light, although that’s to be expected, since I was coming off a 100-mile race. My coach normally gives me a couple of light weeks until I start to ramp it back up. This worked out well since I traveled down to the Washington, D.C. suburbs with a one of my best friends Ben, who will be my crew chief at Badwater, to celebrate our other best friend’s (Kevin) 50th birthday. We’ve all been friends since 1993. It’s been a blessing to have these two constants in my life.

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One fun thing about that trip was getting together with Ben and a couple of longtime running friends, Bonnie and Jackie, for a 10-miler on the Saturday morning. Always a treat to run with friends and have good conversation. Here we are before:

Beyond that, really not much to the week. Weights, incline, moderate amount of running. I maybe kinda ate a little more than I should have down in DC, including some chocolate cake, and I had some carrot cake and a couple of cookies at Easter dinner back home. Gotta treat yourself a little bit not to go crazy, right? I weighed in this morning at 213, a little high, but I’m pretty bloated and I’m sure that number will drop by next week.

Training: 

  • Monday: 
    • 55:33, 3.0 miles at 12.0 incline on the treadmill after work
    • One hour easy-effort recovery spin at the gym 
  • Tuesday: 
    • 1:06:43, 4.0 miles at 12.0 incline on the treadmill at lunch
    • Chest/arms lifting at the gym after the treadmill hike (four stations, 5×20 reps each)
  • Wednesday: 
    • 1:00:23, 3.9 miles at 12.0 incline on the treadmill at lunch
    • 4.03 mile run (first run post-100, felt great) after work
    • Back/shoulders/abs lifting at the gym after dinner (six stations, 5×20 reps each)
  • Thursday 
    • Chest/arms lifting at the gym in the morning (four stations, 6×20 reps each)
    • 6.11 easy miles after work. 
  • Friday: 
    • Power outage at the gym during my only window … nothing! 
  • Saturday: 
    • 10.08 mile run in the morning
  • Sunday: 
    • Rest day 
  • Totals for the week: 20.22 miles running, 10.9 miles power hiking on the treadmill, three lifting sessions.

Previous recaps:

  • Week 3 (including Prairie Spirit 100-miler race recap)
  • Week 2
  • Week 1

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2021 Badwater 135 Training Week 3 of 19 (Prairie Spirit 100 Recap)

March 29, 2021 by operationjack Leave a Comment

My week three Badwater training recap is basically going to be a race recap of Saturday’s Prairie Spirit 100-miler, which I ran Saturday I ran in Ottawa, Kansas, as a training run in my lead up to the Badwater 135. As part of getting ready for Badwater, I started working with a sports nutritionist because I knew I had weight to lose and I need to take care of every aspect of my fitness if I want to finish that race. Getting to the start line is not enough!

To over-simplify things, my diet has changed to equal parts carbs and protein with 75% of my carbs coming from non-starch veggies. The goal is to not build up my glycogen stores and get more effective at fat burning. That’s what you do during an ultra so getting good at that should go a long ways. It also fills me up and without the sugar, I’ve dropped weight, about 15 pounds in two months. This race is something I added about a month ago as a way to test my lighter body and new nutrition plan. Next up is Keys 100 in May, which will add the heat element, and then Badwater 135 in July, the main event.

I’ve run this course twice before (well, 1.81 times, I DNF’d last October at 81 due to hypothermia) and know it well. It’s flat and quick, weather is typically fairly mild at this time of year, so really it is a good venue to give the nutrition a test. Part of the objective was to see how my body held up with the new race fueling strategy — water only (with UCAN hydrate ) for the first couple of hours, UCAN energy along with the hydrate after that with my water, and a UCAN energy bar every hour after two hours, moving up to two per hour as needed if I felt like I needed. There also was no carb loading for this race, which was a new thing.

I was a little nervous about this because l have a relatively new body, a new pre-race fueling routine and a new in-race fueling routine. What could go wrong, right?  I didn’t know what I’d do if it didn’t work — not only during the race but moving forward afterwards getting ready for Keys and Badwater. Time-wise, I went in with a PR of 21:07, I really wanted to break 20 and my stretch goal was to get down around 19.

I had a good crew, one a friend named Lisa who’s going to be on my crew for Keys and Badwater, and a friend of hers named Hillary who jumped in a week before the race for a fun adventure. They had both expressed a little bit of apprehension about the mileage pacing me … Lisa was on for segments totaling 32 and Hillary had 16. I told them not to worry, that by that stage of the game I’d be running 11s if I was having a good day and 13s by the end. Easy stuff.

Me, Lisa and Hillary before the race. All smiles at this point.

Anyways, race day I got rolling and felt fine. Heart rate was high early for no reason I can think of aside from anxiety. Should have been in the low 130s but I was in the low 140s. I told myself that low 140s wouldn’t make me bonk (which really wasn’t a concern anyways because the goal was fat burning, right?) but I wanted to keep the effort low and not beat myself up too hard.

I got into a groove and just started running. I was running more-or-less 9:15s early when I kind of wanted to be running 9s, but I didn’t worry. I knew before I even started that my day would be made on the back half when I either held up with the new nutrition or completely fell apart with the new nutrition. That’s a big thing to have in the back of your mind for the first 50 miles but oh well. Temps were good the whole day, 48 up to 65 and then back to 48 or so, but there was a lot of wind. Sometimes it was a dull headwind, sometimes a dull tailwind, and there was a stretch where it was pretty heavy. It was a headwind at first, which irritated me a little.

I felt like I cruised through the first 25-30 pretty easily. My crew got into their routine and we were money. At around 30 I started to get into that spot where it was tough mentally because you’ve got 50k on your legs — you’re fatigued, you’re human. But you still have 70 to go and 20 until you’re at least halfway there. When I run these things, I run for as long as I can and then get into a routine where I run .4, walk .1. The best I’d done before was 41. I thought I was gonna start walking in the 30s but I really wanted to get to 41 and I was able to fight through and do that. Then I wanted to get to 45 because that was the farthest I’d gotten without stopping before and I did. I was running with a slight tailwind and turning 8:45s at around 45 and felt like I was really running better than I ever have.

Then I wanted to get to 50 because that was halfway and I wanted a good first half to set me up mentally. I hit that in 8:11, which was 47 minutes faster than I hit 50 in Daytona, so that was good. Got to the turnaround at 51.5 which is where Lisa joined me. The guys at the aid station asked me how I was doing and I was pretty simple with my answer … “I’m having the run of my life.”

Lisa and I headed back but the wind was pretty vicious. After 56, I finally decided to do my run/walk intervals, but I was fine with getting that far without walking. Kept on pushing, I felt strong during the walk portions, I think that definitely goes back to the incline hikes I’ve been doing on the treadmill. Absolutely stronger walking than I have been in past ultras.

From there, I just kept on ticking off the miles. Mostly mid-10s to mid-11s with the walk breaks. I told Lisa and Hillary all day long that I was wondering when I was going to fall apart, the day was going so well. But I also kept saying that the farther along you get, the less falling apart impacts your time. I was happy to continue putting good miles in the bank. As we started to get through the 60s, I was really starting to get excited about the day I was having. Too good to be true!

You really can’t start thinking you have anything locked up in the 60s or even 70s because there’s still so far to go, but I started looking at the time and thought I really had a chance at breaking 19, maybe even by a decent amount. 

I ran with Hillary from  78-87 or so and told her for the millionth time that I couldn’t believe the day I was having and I didn’t know when I was gonna fall off and she told me the perfect thing at the perfect time … you don’t get that far in the race that consistently if you’re not capable of it. It was exactly what I needed to hear. I kept rolling, knowing my energy was good, the plan was working, all I had to do was fight through the pain of fatigue. I had the energy and power I needed to keep running. 

Lisa was going to run the final two shifts with me (13 miles total) so I game planned with Hillary on the mile 93 aid station she’d be handling. I had a strategy to maximize my caffeine and minimize the chance at nausea over the final 7. Lisa took over at 87, I put my calf compression on and we were rolling. Miles were still good and when we hit 90 I did the math and needed 11:24s the rest of the way. I thought anything faster than 12s at that stage would be tough, although I had just run a 10:29. Seemed like sub-19 was pretty close to in the bag, sub-18 was going to be tough.

Mile 91 was a 10:34, so another 40 seconds in the bank, and I told Lisa, “I want that 17, and I’m gonna f—-ing get it.” I’d put down 91 good miles.  No chance I was letting it go to waste the last 9. Mile 92, even with our walk breaks, was 9:21. I was locked in. I told Lisa to text Hillary a change of plans for the aid station. There was not going to be a 30-60 second stop. It was going to be a 10-second vest switch, gas and go. I was deep in a zone. We were in and out of the aid station at 93 in 10 seconds and kept hammering away the miles.

The math got better and better at each mile but I didn’t take anything for granted. You don’t know what your body is going to do 95+ miles in to a run. Cover the ground, get to the finish.

Lisa was more than a marathon into her day at this point. I know had told her not to worry, we’d be running 13s at this point at the fastest, but not so much. We were run/walk alternating but when we were running, we were running at about her marathon PR pace, and she’s pretty quick. She told me, “I never thought my tempo runs would come into play at the end of a marathon” but there we were. We didn’t know how much over 100 because of the tangents, going off course at aid stations, etc., so we had to keep pushing, but the cushion was building and by about 98 or so I really thought we had a solid chance.

Hillary was at the finish and we texted her to run back to catch us when we were within about 1.25 miles or so. I told them before the race that the three of us were running through the finish line together, period. This was a team effort. They worked their asses off, i would have been considerably slower without them. This team was going through the finish line together.

We caught up with her on the way in and asked her how far out she had run. 3/4 of a mile. 17:49 and change on my watch. I knew that if I walked it in I wouldn’t get, so it wasn’t a lock, but it was if we ran it. I felt pretty strong for 100 on my legs. Covered that last portion at a 9:17 pace. 100 miles, 17:56:49. I might’ve have believed you if you’d told me I’d break 19 and go 18:56 but I’d almost have thought that was too good to be true. 17:56? No way.

Hillary, me and Lisa after the race. Still all smiles, what a day!

It was a combination of so many things. The nutrition test was obviously a success. That went very well. Borderline perfection. But that just clears the way for me put my training on display. I just do what my coach, John Loftus, tells me to do. The mix of volume, speedwork, back-to-backs, incline hikes and the damn weighted vest. And recovery and taper — he prevents me from overtraining. I just take it one day at a time doing what he tells me to and I trust the process. I’ve been getting stronger and better and it all came together on Saturday. The only other run I’ve ever had that compares to this one is my single sub-3 marathon I ran 10 years ago. The difference here is that I knew back then I had peaked. Right now, I feel like I’m actually just early in my Badwater cycle and I’m going to get better.

Lisa and Hillary if you read this, thank you so much. I tried to say thank you enough over the weekend but I so incredibly appreciate what you did. I had the run of my life but could absolutely not have done it without you. You sacrificed your weekends, worked yourself into exhaustion … I am so grateful for your efforts. I can’t say thank you enough!

Aside from the race, training for the week was light because I was tapering. This week is light for recovery, but I’m allowed to do the incline walks on the treadmill and lift, so I’ll be doing that.

Training: 

  • Monday: 
    • 5.17 easy miles with 2x 5×40 sec on/off after work
    • 58:15, 3.7 miles at 12.0 incline on the treadmill after the run 
  • Tuesday: 
    • 4.20 easy miles at lunch
    • One hour, 3.8 miles at 12.0 incline on the treadmill after work
  • Wednesday: 
    • Chest/arms/abs lifting at the gym in the morning (six stations, five sets of 20 reps each)
    • 5.17 easy miles with 8×30 sec on/off at lunch.
    • Back/shoulders/abs lifting at the gym after work (six stations, five sets of 20 reps each)
  • Thursday 
    • 3.02 easy miles at lunch. 
  • Friday: 
    • Rest day (travel, too). 
  • Saturday: 
    • 100.76 mile run in the morning, afternoon, night lol
  • Sunday: 
    • Rest day (and travel back home). 
  • Totals for the week: 118.32 miles running, 7.5 miles power hiking on the treadmill, two lifting sessions.

Previous recaps:

  • Week 2 training recap
  • Week 1 training recap

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2021 Badwater 135 Training Week 2 of 19 Recap

March 22, 2021 by operationjack 1 Comment

Week two of training for the 2021 Badwater 135 was less busy than week one, because I’m tapering for a 100-mile race this weekend, but I still kept fairly busy. I’ll list my workouts below, but I had my first crew meeting via Webex — that was fun getting to see everybody, but it was also a bit of a reality check. It’s getting real, and I have a great team of people ready to fully commit to helping me, but I also have a ton of work to do to get ready to make sure I don’t let them down. I like the pressure, it’s pretty motivating.

I had to do a little scrambling to get my crew together for this weekend but I’m all set and pretty excited. The race I’m doing is one I’ve done before — it’s a very flat course in Kansas that I ran for my first 100 in 2019 and I ran it again last year but DNF’d at mile 81 because of hypothermia. Super frustrating to DNF that late, but it is what it is, you keep on running them and learning from them. I’m down 15 pounds from my last 100, I’m stronger, and I’ve totally changed my day-to-day nutrition and long-run fueling, so I added this basically as a test to see how I run with my lighter body and different nutrition.

From there, I have Keys 100 down in Florida in May to add in the heat element along with any potential nutrition adjustments I make. Kind of nutty to think I’m running a pair of 100-mile races within seven weeks as tests/training runs, but here I am. Badwater don’t care and is very unforgiving. I have to be ready. I’m excited about this weekend, and a little nervous because I know how I do is going to swing my confidence considerably one way or the other, but I need to be careful and not mentally overlook this. While it’s not the toughest race I’ll run this year, or even the toughest race I’ll run before Badwater, it’s still 100 miles. And that’s a long ways.

I want to earn this!

OK, that’s where I’m at, here’s what I did last week (oh, I dropped another two pounds, 210.0 this morning):

Training: 

  • Monday: 
    • 6.04 easy miles in the morning
    • One hour, 3.7 miles at 9.5 incline on the treadmill at lunch 
  • Tuesday: 
    • 7.06 easy miles in the morning
    • One hour, 3.7 miles at 9.5 incline with a 20-pound weighted vest on the treadmill at lunch 
    • Chest/arms lifting at the gym after work (six stations, five sets of 20 reps each)
  • Wednesday: 
    • 9.27 easy miles with strides in the morning. 
  • Thursday 
    • 8.2 miles with 3x 1200/400 intervals with 400 recoveries in the morning
    • One hour, 3.7 miles at 9.5 incline with 20-pound weighted vest on the treadmill after work. 
  • Friday: 
    • 4.11 easy miles after work.
    • One hour, 3.6 miles at 12.0 (Gundy told me to up the incline so I did) on the TM after running 
  • Saturday: 
    •  30 minutes, 2.0 miles (faster pace but less time) at 12.0 on the TM before lifting
    • Back/shoulders/abs lifting at the gym (7 stations, 5 sets of 20 reps each)
  • Sunday: 
    • 6.04 easy in the morning
    • Weights at the gym, chest/arms/abs. 6 stations, 5 sets of 20 reps each.
    • 14.06 easy miles at night (was supposed to do this Saturday, #fail) 
  • Totals for the week: 54.81 miles running, 16.7 miles power hiking on the treadmill, three lifting sessions.

That’s it for week two … hope to be back with a good recap from Kansas next week!

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