Steps to get ready for the Freedom Park 24 hour
Insane cold Ultra on December 31st, 2010
My foot doctor, Dr. Dan Waldman tells me that the reason a cream he subscribes works so well is because i eat right and take care of my body. I agree. Ok. Lets cut out the crap. I am 53 almost 54. The body is getting old and old fast. The good news is I can't remember all the stuff I am mad at myself about and the bad news is muscles just don't want to grow or develop very fast or at all.
On top of all of those things one must face the challenges of recovery and repair. Given my age the entire recovery process is ten times more sensitive and complex then if I was 30 years old.
Now given these two things I thought I would share a few pieces of diet and information that may help others do what I am doing; running 70 plus miles a week and working out super hard at the local gym.
This topic is important. Nothing is more important for my age. If I can't recovery fast the entire training schedule becomes a joke and i find myself sitting in a chair rocking away my life.
- Hammer Gels during runs
- 128oz at least of fluids during training days
- Heed or Scaps for electrolyte replacement
- Large amounts of mineral vitamin and normal amounts of normal vitamins
- Fruits in drink format, large amounts of fruits daily
- Plenty of rest
- Protein at least 80grams
Diet & Training
- Large coffee and something with carbs and small amounts of sugar (scone)
- Gels during the run. i take about 2 Gels per hour of running if I am doing tons of hills
- 64grams of protein drink
- 32oz of Berry Boost
- 1/2 of a roasted chicken (dog gets the other half.. amazing small dog eats more chicken then i do.
- 4 to 6 Bananas per day
- (on bad days when my soul is evil I have three plan cheese burgers at Wendys.. oh shit!)
- Minerals, tons and tons of Minerals
- 6 X normal Vitamin intake of normal vitamins including B group and some Fish Oil
- Infoflex. My ankles would feel like pain. Miracle drug almost as good as beer.
- NO. But not all the time only when I want to run 30 miles. It does not do much
Running in Bent Creek
Right now the goal is to run about 15 miles 4 days a week and one 30 plus mile run on the weekends. Work sometimes takes up the weekend so I find myself doing other forms of training to at least make my legs sore and feel like crap by the end of the day.
During the runs if I am taking my Gels I can do 15 miles in about 2:15.. or if I do a 13 mile run I finish in 1:45 to 1:55.. depending on my soul.. The run has tons of hills.. and then down hills.. then some flat sections. I hate flat sections the soul starts thinking of evil things.. so I would rather focus on climbing the hill or not falling on my face running down hill then run on flat trails or roads.
Speed going both up hill and down hill is the point. I have a problem running fast on flat trails.. my body hates flat trails. This is a problem given my next race is freaking flat going around in a circle.. Drugs anyone?
So you thought the running was enough training? Wrong. I try to make it to the boring gym at least 3 to 4 times a week. The gym is total hell. I ride a cool bike for about 10 to 20 miles depending on how close I want to take my soul and brain into hell. The other intense training devices is the stair master. Talk about evil. This beast allows me to do 110 floors at 125 steps a minute or until I start to fall off the pile of torture. While on it i wonder if Dick Cheney used this device to torture folks.
I also try to get in some light upper body work to keep my muscles in good shape. Given my age this is a battle going down hill fast. The entire gym process is tough and takes about 2 hours. The longer the better I feel when it is over and the better i feel through out the day.
The real key to all of this is good solid diet along with training and tons of training and good sleep at night. If you enjoy the party life well you are screwed because this will not work. However, if you are old and want to keep your sex life, energy and strong body then this is the way to go.
Freedom Park 24 hour Ultra is going to be a test piece for me. It will test my diet and overall mental energy. I will be adding a few things that I am not talking about in this blog like Vespa and VO2 Max products.. along with the energy product from Hammer.. and one other super secret weapon.. that must be secret less other old people planning on beating me read this far into the blog.. oh no