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Ultra Marathon

Small Improvements - 5/18/17

This workout was higher intensity/short duration with little recovery times between workouts. The consistency of my workouts and nutrition have improved after several back to back weekends out of town. Coming off the backpack trip to the Eagle Rock Loop and having multiple rest days I can notice improvements in my speed during aerobic threshold training.

Training Duration:            1 hour

Workouts:                          

  • 2.5-mile run
  • Progressive from 5.2 mph – 8.0 mph
  • 15 Min stair machine equivalent elevation gain 600ft
  • Back strength work
  • Core work                                      

Nutrition:

  • Blueberry & Pork Sausage Patties
  • Spaghetti with Meat Sause (replaced Noodles with zucchini)
  • Blood Orange
  • Mtn Ops Pre-Workout Supplement
  • Electrolytes – No Sugar
  • Protein Shake w/Spinach, Kale, Blueberry, and, peanut butter
  • Taco seasoned Ground Beef and Black Beans
  • Magnesium
  • Antioxidants
  • Mtn Ops – OX

Week looking ahead:

  • Looking to put in at least 20 miles in over the weekend
  • Hypotrophy Strength training
  • Weighted Stadiums 
  • Run and circuit training

 

-Daniel Underbrink

Gym Time - 5/16/17

Today felt great, my eating this week was much cleaner than last, and could really feel the difference. I usually start with a 3.7-4.0 Mph incline warm up walk before I do my run but today I went straight into a Cold start run to see if my body is adapting better to Cold starts. I must say with a solid week of eating good, great sleep, and active days leading up I felt an improvement. Cold starts are important to me. When in the backcountry, it is normal for me to sit for an extended period of time and then have to go and hit it hard, this has been one of my biggest struggles.

Training Duration:            2 hours

Workouts:                           7 mile treadmill run 3% incline

                                                Avg Pace 9.80/mi

                                                Avg Hr 148

                                                Total Body Circuit 30 min

                                                Recovery Stretches, foam rolling, etc..

Nutrition:

                                                4 eggs, Bacon, and Sausage

                                                Shrimp PoBoy

Cheese  

                                                Strawberries

                                                Protein Shake w/Spinach, Kale, Blueberry, and, peanut butter    

                                                Spaghetti with Meat Sause (replaced Noodles with zucchini)

                                                Mtn Ops Pre Work out Supplement

                                                Electrolytes – No Sugar

                                                Magnesium

                                                Antioxidants

                                                Mtn Ops – OX

 

I felt very strong during this workout, it was truly a fun run, my mood was high, no pain, just felt great.

-Daniel Underbrink

A New Launch in my Pursuit of an Ultra

Today I am going to start tracking my progress, stats, and feelings of each training day. I will  be honest about my meals, feelings, and weeknesses. I am doing this because each run I begin pondering if this goal of my 100 mile ultra is even viable. Somedays I feel like I am on top of the world and others a total failure. I am mentally prepared but physically I know I am still lacking.  Injuries come and go but I wonder if I am doing more harm than good. I know I am stronger today than when I started this, but just need to start documenting so I figured why not just share it with the world. So here is yesterday’s workout.

Training Duration:            2 hours

Workouts:                          

  • 7 mile treadmill run 3% incline
  • Avg Pace 11:28/mi
  • Avg Hr 161                  
  • 200 Step ups 100 each leg
  • Upper body Weight Circuit to failure single set high reps
  • Core work till failure

Nutrition:

  • Fasted till 11:30am
  • Smoked bone in Chicken Half
  • Mushrooms
  • Herb roasted Red Potatoes
  • Cheese  
  • Mixed Berries
  • Protein Shake w/Spinach, Kale, Blueberry, and, peanut butter
  • Baked Chicken                                               
  • Mtn Ops Pre Work out Supplement                                               
  • Electrolytes – No Sugar
  • Magnesium
  • Antioxidants
  • Mtn Ops – OX

I felt very strong during this workout, I started of slow, sluggish, and unmotivated on the run but finished happy, strong, and able to go on.

Note: this was my first hard workout coming off a 4 day backcountry 20+ mile hiking/fishing basckpack trip. The Tuesday after the trip I did a 3 mile recovery run and weight workout with a total duration 1:15

-Daniel Underbrink