| Week | Mon | Tue | Wed | Thur | Fri | Sat | Sun | Total | |||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | x-train 1 hour | 4 | 2 | 4 | rest | 5 | 5 | 20 | |||||||||
| 2 | x-train 1 hour | 6 | 2 | 5 | rest | 8 | 5 | 26 | |||||||||
| 3 | x-train 1 hour | 6 | 3 | 6 | rest | 10 | 5 | 30 | |||||||||
| 4 | x-train 1 hour | 6 | 3 | 6 | rest | 10 | 5 | 30 | |||||||||
| 5 recovery | x-train 1 hour | 4 | 3 | 4 | rest | 8 | 5 | 24 | |||||||||
| 6 | x-train 1 hour | 7 | 3 | 6 | rest | 10 | 10 | 36 | |||||||||
| 7 | x-train 1 hour | 7 | 3 | 6 | rest | 10 | 10 | 36 | |||||||||
| 8 | x-train 1 hour | 7 | 3 | 6 | rest | 10 | 10 | 36 | |||||||||
| 9 | x-train 1 hour | 8 | 4 | 7 | rest | 15 | 10 | 44 | |||||||||
| 10 recovery | x-train 1 hour | 6 | 3 | 6 | rest | 12 | 10 | 37 | |||||||||
| 11 | x-train 1 hour | 8 | 4 | 7 | rest | 15 | 10 | 44 | |||||||||
| 12 | x-train 1 hour | 9 | 4 | 7 | rest | 15 | 15 | 50 | |||||||||
| 13 | x-train 1 hour | 9 | 4 | 7 | rest | 15 | Heart Mini | 50 | |||||||||
| 13 recovery | x-train 1 hour | 7 | 4 | 7 | rest | 13 | 13 | 44 | |||||||||
| 14 | x-train 1 hour | 9 | 4 | 8 | rest | 18 | 15 | 54 | |||||||||
| 15 | x-train 1 hour | 9 | 4 | 8 | rest | 18 | 15 | 54 | |||||||||
| 16 | x-train 1 hour | 9 | 4 | 8 | rest | 18 | 15 | 54 | |||||||||
| 17 Taper | x-train 1 hour | 8 | 3 | 8 | rest | 16 | 12 | 47 | |||||||||
| 18 Taper | x-train 1 hour | 8 | 3 | 6 | rest | 15 | Flying Pig ? | 57 | |||||||||
| 19 | x-train 1 hour | 9 | 5 | 8 | rest | 50's for yo Momma | 0 | 57 | |||||||||
| 20 | x-train 1 hour | 9 | 5 | 8 | rest | 20 | 15 | 57 | |||||||||
| 21 recovery | x-train 1 hour | 8 | 5 | 8 | rest | 18 | 12 | 51 | |||||||||
| 22 | x-train 1 hour | 10 | 5 | 8 | rest | 25 | 15 | 63 | |||||||||
| 23 | x-train 1 hour | 10 | 5 | 8 | rest | 25 | 15 | 63 | |||||||||
| 24 | x-train 1 hour | 10 | 5 | 8 | rest | 25 | 18 | 66 | |||||||||
| 25 | x-train 1 hour | 10 | 5 | 8 | rest | 25 | 18 | 66 | |||||||||
| 26 recovery | x-train 1 hour | 8 | 3 | 8 | rest | 20 | 15 | 54 | |||||||||
| 27 | x-train 1 hour | 10 | 5 | 9 | rest | 30 | 20 | 74 | |||||||||
| 28 | x-train 1 hour | 10 | 5 | 9 | rest | 25 | 15 | 64 | |||||||||
| 29 taper | x-train 30 min. | 10 | 2 | 8 | rest | 10 | 10 | 40 | |||||||||
| 30 taper | x-train 30 min. | 4 | 2 | 4 | rest | 10 | x-train 30 min. | 20 | |||||||||
| 31 race | 4 | 3 | 2 | rest | rest | Burning River 100 | 109 |
Showing posts with label Flying Pig Marathon. Show all posts
Showing posts with label Flying Pig Marathon. Show all posts
Monday, December 27, 2010
Training and Race Schedule Spring 2011
Tuesday, May 4, 2010
Flying Pig Marathon (part 2)
It's now been just over 48 hours since I finished the Flying Pig. Still a little stiff in the quads and hamstrings but over all feeling really good. Sunday was a warm stormy morning. Lighting was flashing in the sky as thousands of people took to the streets of Cincinnati waiting for the race to begin. Our feet were squishing in our shoes before the gun even went off.
As the sun started to rise the rain tapered off a bit coming and going as the miles added up. It didn't take long before I realized I had lined up way to far back in the corral. I was weaving back and fourth across the the roads trying to gain ground for the first few miles. I was finally able to pass the 4 hour pacer around mile 8. Things were looking good. I felt great, I had conquered THE HILL with ease. Then suddenly it happened without notice. Both of my hamstrings cramped up. I stooped for a minute and tried to stretch them out several times but couldn't shake them. I kept on pushing but knew I wasn't going to be able to keep my sub 4 pace.
Somewhere around mile 16 the 4 hour pacer caught back up with me. I insisted on sticking with them as long as I could but eventually I could no longer see them. Somewhere around mile 21 or 22 the 4:15 group caught up with me and that's when my heart dropped. I really wanted to hit the goal of a sub 4. At this point I knew it wasn't going to happen so I went to a run walk routine.
In the end I finished with a time of 4:15:55. Despite the rain, cramps, 4 hours of sleep, and a hilly ass coarse I was still able to set a new PR by 38 minutes. Kim and Spen were awesome also, cheering me on at several different locations along the coarse. Can't wait to try again next year.
Saturday, April 24, 2010
Leek and Bean Cassoulet with Biscuits
Well. I have 1 week left until the Flying Pig Marathon. Feels like my leg is healing up nicely. Did a 3 mile run last night and my pace was fastest it's been in a while. Best of all it was easy and pain free.
After I cleaned up from my run, flipped through the pages of Veganomicon and decided to try this recipe. Perfect post run dinner. Took a while to make it but it filled me up.
TIME: 1 hour 20 minutes
FOR THE STEW:
2 Yukon gold potatoes, cut into 1/2-inch dice
3 cups vegetable broth
3 tablespoons cornstarch
2 tablespoons olive oil
2 leeks, washed well and sliced thinly (about 2 cups)
1 small onion, cut into medium-sized dice
1 1/2 cups carrots, peeled and cut into 1/2-inch dice
2 cloves garlic, minced1 heaping tablespoon chopped fresh thyme, plus extra for garnish
Several pinches of freshly ground black pepper
1/2 teaspoon salt (more or less depending on how salty your broth is, so taste first)
3/4 cup frozen peas
1 (15 ounce) can navy beans, drained and rinsed
FOR THE BISCUITS:
3/4 cup plain soy milk
1 teaspoon apple cider vinegar
1 1/2 cups all-purpose flour
2 teaspoons baking powder
1/4 teaspoon salt
1/4 cup nonhydrogenated vegan shortening
Preheat the oven to 425 degrees F.
TO COOK THE POTATOES:Place the potatoes in a small pot, and cover with water. Cover, and bring to a boil. Once boiling, let cook for about 10 minutes, until the potatoes are just tender enough to be pierced with a fork. Drain immediately so that they do not overcook.
While they are boiling, you can prep the rest of the veggies and start preparing the biscuits.
NOW, PREPARE EVERYTHING FOR THE BISCUITS:You're not going to make them yet, but it's good to have everything ready when it comes time to top the stew. Add the vinegar to the soy milk in a measuring cup, and set aside to curdle. Mix the flour, baking powder and salt in a medium-sized mixing bowl.
TO PREPARE THE STEW: Mix the cornstarch into the vegetable broth until dissolved; set aside.
Preheat an oven-safe skillet, preferably cast iron, over medium heat. Saute in the oil the leeks, onions and carrots until very soft and just beginning to brown, about 10 minutes. Keep the heat moderate so that they don't burn.
Add the garlic, thyme, freshly ground black pepper and salt, and cook for 1 more minute.
Add the cooked potatoes and frozen peas, then pour in the vegetable stock mixture. Raise the heat just a bit; it will take a few minutes but the liquid will start simmering. Once it does, lower the heat again. Let it simmer for about 7 minutes, stirring occasionally, but no longer than that. If you need more time for the biscuits, then turn off the heat under the stew.
TO PREPARE THE BISCUITS:Add the shortening to the flour in small slivers, and work it into the dough with a fork or with your fingers until large crumbs form. You don't want to cream it in; there should be clumps. Drizzle in the soy milk, and mix with a fork until everything is moistened (some dry parts are OK).
Wash and dry your hands, then lightly flour them and get them dirty again. Gently knead the dough about 10 times right in the bowl, just so that it is holding together and not very sticky. If it seems sticky, as in sticking to your fingers, then gently work in a little more flour. Set that aside.
Check on your stew. The stew should be simmering and slightly thickened. Mix in the beans.
Now, let's add the biscuits. Pull off chunks of dough that are about slightly larger than golf balls. Gently roll them into balls, and flatten a bit; they do not have to be perfectly round. Add them to the top of the stew, placed an inch or so apart.
Transfer the whole megillah to the preheated oven. If you are worried about spillover, place it on a rimmed baking sheet. (We've never had that problem, though.) Bake for about 15 minutes. The biscuits should be just slightly browned and firm to the touch.
TO SERVE:Remove from the oven, and use a large serving spoon to place some of the stew and a biscuit in each shallow, individual bowl. Sprinkle with a little fresh, chopped thyme. Serve at last! Especially yummy when you break up your biscuit and mix it in a bit with your stew.
Makes 6 servings
After I cleaned up from my run, flipped through the pages of Veganomicon and decided to try this recipe. Perfect post run dinner. Took a while to make it but it filled me up.
TIME: 1 hour 20 minutes
FOR THE STEW:
2 Yukon gold potatoes, cut into 1/2-inch dice
3 cups vegetable broth
3 tablespoons cornstarch
2 tablespoons olive oil
2 leeks, washed well and sliced thinly (about 2 cups)
1 small onion, cut into medium-sized dice
1 1/2 cups carrots, peeled and cut into 1/2-inch dice
2 cloves garlic, minced1 heaping tablespoon chopped fresh thyme, plus extra for garnish
Several pinches of freshly ground black pepper
1/2 teaspoon salt (more or less depending on how salty your broth is, so taste first)
3/4 cup frozen peas
1 (15 ounce) can navy beans, drained and rinsed
FOR THE BISCUITS:
3/4 cup plain soy milk
1 teaspoon apple cider vinegar
1 1/2 cups all-purpose flour
2 teaspoons baking powder
1/4 teaspoon salt
1/4 cup nonhydrogenated vegan shortening
Preheat the oven to 425 degrees F.
TO COOK THE POTATOES:Place the potatoes in a small pot, and cover with water. Cover, and bring to a boil. Once boiling, let cook for about 10 minutes, until the potatoes are just tender enough to be pierced with a fork. Drain immediately so that they do not overcook.
While they are boiling, you can prep the rest of the veggies and start preparing the biscuits.
NOW, PREPARE EVERYTHING FOR THE BISCUITS:You're not going to make them yet, but it's good to have everything ready when it comes time to top the stew. Add the vinegar to the soy milk in a measuring cup, and set aside to curdle. Mix the flour, baking powder and salt in a medium-sized mixing bowl.
TO PREPARE THE STEW: Mix the cornstarch into the vegetable broth until dissolved; set aside.
Preheat an oven-safe skillet, preferably cast iron, over medium heat. Saute in the oil the leeks, onions and carrots until very soft and just beginning to brown, about 10 minutes. Keep the heat moderate so that they don't burn.
Add the garlic, thyme, freshly ground black pepper and salt, and cook for 1 more minute.
Add the cooked potatoes and frozen peas, then pour in the vegetable stock mixture. Raise the heat just a bit; it will take a few minutes but the liquid will start simmering. Once it does, lower the heat again. Let it simmer for about 7 minutes, stirring occasionally, but no longer than that. If you need more time for the biscuits, then turn off the heat under the stew.
TO PREPARE THE BISCUITS:Add the shortening to the flour in small slivers, and work it into the dough with a fork or with your fingers until large crumbs form. You don't want to cream it in; there should be clumps. Drizzle in the soy milk, and mix with a fork until everything is moistened (some dry parts are OK).
Wash and dry your hands, then lightly flour them and get them dirty again. Gently knead the dough about 10 times right in the bowl, just so that it is holding together and not very sticky. If it seems sticky, as in sticking to your fingers, then gently work in a little more flour. Set that aside.
Check on your stew. The stew should be simmering and slightly thickened. Mix in the beans.
Now, let's add the biscuits. Pull off chunks of dough that are about slightly larger than golf balls. Gently roll them into balls, and flatten a bit; they do not have to be perfectly round. Add them to the top of the stew, placed an inch or so apart.
Transfer the whole megillah to the preheated oven. If you are worried about spillover, place it on a rimmed baking sheet. (We've never had that problem, though.) Bake for about 15 minutes. The biscuits should be just slightly browned and firm to the touch.
TO SERVE:Remove from the oven, and use a large serving spoon to place some of the stew and a biscuit in each shallow, individual bowl. Sprinkle with a little fresh, chopped thyme. Serve at last! Especially yummy when you break up your biscuit and mix it in a bit with your stew.
Makes 6 servings
Sunday, April 11, 2010
3 Weeks and Counting
I officially have 3 weeks till the Flying Pig Marathon and I'm being plagued by an injury. Not sure what it is. Started off thinking it was shin splints then maybe something with my calf. Now I'm thinking I may have been suffering from two ailments at the same time. The shin splints seem to have gone away over the past week or so if compressing and icing, but there is still another pain I'm feeling on the inner front side of my calf. Thinking I may have stained it when I was pushing myself farther in the VFF's. Gonna back way off the miles this week, do some water workouts and see how I feel come next week.
I'm also a little disappointed that my friend Ben will not be running with me in the race, but he has been very busy with work and hasn't had the time to train. Maybe later this year we will be able to hook up for a race.
I'm also a little disappointed that my friend Ben will not be running with me in the race, but he has been very busy with work and hasn't had the time to train. Maybe later this year we will be able to hook up for a race.
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