So I'm new to blogging. I should have started this a long time ago but, it never occurred to me to do so. I've been a racer for a little over a year and just started ultrarunning in August 2014. I figured I would keep a log of my training, nutrition, supplements, and races, as well as gear. Maybe this will help people out in their own training and I will be given some pointers as well. I would love any advice, tips, tricks, and just stories that you all have in the world of fitness. It doesn't have to be just running. It can be in the gym, the water, where ever your fitness journey takes you. Please tell me about it. We all become better by sharing our experiences. Goodness knows if you've had to learn mistakes the hard way you might be able to save someone else from making the same one. Since I am a year late in recording this journey I will give a quick run down of a handful of the events I participated in this year in chronological order...
2014:
New Year's Ultra Run Relay
Swamp Romp
Great Aloha Run (GAR)
Warrior Dash
Aloha Stadium Spartan Sprint
Vi's Top of Tantalus
Hapalua Half Marathon
Run With A View
Makahiki Challenge
Spartan Trifecta Weekend
Run with the Pigs
Tantalus Triple Trek
Peacock 50K
Gunstock Trails Half Marathon
Val Nolasco Half Marathon
Turkey Trot
Christmas Biathlon (5k Run, 1000M Swim)
Xterra World Championships Oahu Half Marathon
Honolulu Marathon
2015:
New Year's Ultra Run Relay
Makahiki Challenge
Swamp Romp
Great Aloha Run (GAR)
Sweethearts 50 Miler
Aiea Loop Express
Aloha Stadium Spartan Sprint
Prairie Spirit Trail 50 Miler
Vi's Top of Tantalus
A quick run down of gear used:
Street Shoes:
Mizuno - Wave Sayonara x2, Wave Rider (Didn't like)
Altra (Not a fan)
Skora (like)
Both the Altra and Skora shoes are Zero Drop
Trail Shoes:
Inov8: Trailroc x2 (LOVE!!!!)
Salomon Speedcross 3 (LOVE)
Hydration Systems
Camelpaks - 1.5 and 3 liter. (Like but chaffed like crazy!!!)
Nathan Belt with water bottle (Moved around too much, never gonna use again)
Nathan Handheld (Liked but won't use often)
Ultimate Direction Vest w/Collapsible bottles (Amazing, forget i'm wearing it, doesn't chaff)
Clothes:
Nike Dri Fit Socks (Never use anything else)
Under Armor Compression Capris/Bras (They fit great and are cool)
Nike Running Shorts (Fit me really well, I have a lot of the same style in different colors)
Supplements:
Nuun Tablets (The best electrolytes ever)
Hammer Nutrition Fizz (The after taste isn't good...I don't like stevia)
Hammer Nutrition Goo (Not too bad, the apple one tastes like pie)
Honey Stinger Goo/Gummies/Wafers (My favorite brand ever)
Cliff Goo (I love the chocolate one with caffeine)
GU (I hate everything GU)
Cranberry Red Bull (HAHA only on ultras...the only time I like energy drinks)
Misc Gear:
Nike Sports Watch (I liked it but now the battery life isn't sufficient enough. It also takes FOREVER to sync up with satellites)
Garmin FENIX 2 (I love this watch, syncs fast, and amazing battery life)
Body Glide (Any other recommendations? Things that don't come off as easy?)
New Skin
Ibuprofen
Biofreeze
Tiger Balm
S!Caps
MY CROSS-TRAINING:
So my lifting partner and I have been following a very Crossfit/HIIT style workout regimen called The Horsemen. It is a 4 month program and she has already cycled through it once and I just finished it for the first time. I started it early January. I didn't quite do the full 4 months. I came in to it about 2 or 3 weeks late. During that time I didn't hardly do any running outside of the 2015 races because we did these workouts 6 days a week and they left my legs so thrashed I had no energy to run. I don't recommend doing your first 2 50 mile races in the same month when you haven't really been running or doing a serious training regimen. I think what saved me was the fitness program AND the fact that even though I didn't really start racing regularly until I got to Hawaii in December of 2013 I had about 2 years of running under my belt and I have been playing sports regularly since I was in 3rd grade. Now I did complete both 50 milers without too many problems I was just incredibly slow. Both clocking in really poorly at 13hrs 54 mins and 13 hours 7mins. Anyways! I will list out the supplements I use for my training as well as give a few examples of my favorite WODs. We are starting the program over this week because my lifting partner is working with a new group. Once again I'm coming in 2 weeks late because I've been on leave and I was recovering from the race. The way the program works is the days are listed like this...
Day 1: 1 warm up, 1 strength.
Day 2: 1 warm up, endurance.
So then you go to the Warm up section and select a workout and then you go to the strength section and choose one of the work outs etc... So you mix and match the workouts. So while this 2nd time around will be the same workouts they will be mixed up differently. Also, another change is that my lifting partner is starting class so Mondays and Fridays will be days I do running and then this year since I am doing my first 100K and hopefully my first 100 Miler I am going to refrain from most races and use the weekends to hit the trails with the groups out here to prepare myself.
So here is a brief list of some of the fitness supplements I use(d), they are organized by brand.
Dymatize (My Favorite Brand)
Elite Gourmet Milk Chocolate Whey Protein
Chocolate Whey Protein Isolate
Vanilla Casein Protein (By far the best Casein powder I've had)
Micronized Creatine
Aminos
Cellucor
C4 Orange (pre workout)
(Cellucor also has an amazing Peanut Butter Marshmellow protein powder that is YUMMY!!)
ProJym
Vanilla and S'mores Protein
Golden Standard
Vanilla Whey Protein
Syntha
Vanilla Whey Protein
Carnivore
Chocolate Protein
(This brand is different because it is 100% pure beef protein. I also like how there are no carbs or sugar. The guy at GNC recommended this to me. I like the taste of Dymatize the best so I've decided to use carnivore to mix into food and use Dymatize as my drink)
Quest Protein Bars
Bodybuilding.com
Green Tea Extract
For Her:
Shred Her
Her Garnicinia
Her CLA
Lean Body for Her Food Based Multivitamin
(I also plan on adding fish oil soon)
So that should sum up the kinds of supplements I am using and have tried. Syntha and Golden Standard whey both taste fine but the only reason I bought them was because I needed vanilla protein and at the time the store didn't have vanilla Dymatize so I got these 2 as a buy 1 get one 50% off.
ANYWAYS! Last but not least some example WODs made by my lifting partner. If you youtube any of these movements Rogue Fitness has some of the best instructional videos. Enjoy! ;)
Warm Up
2 Rounds:
5 Turkish Get Ups
5 Burpees
10 Step ups @ 35#
WOD
1) 50 Burpee Pull Ups
2)
50 Cleans @ 95# for men/ 65# Women
50 Sit Ups
25 Pull Ups
50 Kettlebell Swings @ 53# men/44# Women
25 Push Ups
50 Ball Slams @ 20#
25 Cal on Rower
50 Bench Press @ 95# men/ 65# women
50 Box jumps @ 20"
25 Back Extensions
50 Wall Balls
25 GHD
250M Row
~~~~~END~~~~~~~~~~
Crazy 8
Warm Up
5 Rounds
10 Wall Balls
20 Sit ups
Stretch
WOD
Instructions:
Sprints are 10M out and the 10M back. Do Exercise 1 and 2 and then do 2 sprints. Then do exercise 1,2 and 3 and do 3 sprints etc...add a sprint each time you complete the next exercise. Also! Adjust weight as necessary.
1. 8 Hang cleans @ 135#
2. 8 Squats @ 135#
3. 8 Box Jumps @ 30" Box
4. 8 Plyo Push Ups @ 12" box
5. 8 bent over lat raises @ 25#
6. 8 Dips @ Bodyweight
7. 8 under hand med ball throw @ 30#
~~~~~END~~~~~~~~~
Warm Up
5 Rounds
20 KB Swings @ 44#
7 Jumping lunges (7 each leg)
10 Push Ups
WOD
1)
Every minute for 20 minutes:
2 Sandbag Clean and Squats @ 85-95# (Or switch for barbell and adjust weight as needed if sandbag is not available)
3 burpees
Warm Up
5 Rounds
10 Squat Jumps
10 Clapping Push Ups
Stretch
WOD
20 Leg Blasters (Only body weight. No equipment needed)
1 Leg Blaster consists of:
20 Squats
10 Lunges each leg
10 Jumping lunges each leg
10 Squat Jumps
~~~~~END~~~~~
Warm Up
5 Rounds
10 Wall Balls
20 Sit Ups
Stretch
WOD
5 Rounds
400M Run with 25# Weight
5 Turkish Get ups with 25# weight
10 Burpees
5 Rounds
10 Deadlifts @ bodyweight
10 Burpees
10 KB Swings @ 55#
5 Pull Ups
~~~~~END~~~~~~
Well sorry this post was so long. I hope ya'll enjoyed it! Please feel free to ask questions or drop some advice and ideas!!!!! =D Lets all become great athletes together!
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