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2007 Races/Events

2007 Resolutions

Current PRs

Current Power Songs

Tuesday, March 06, 2007


  1. Mile repeats hurt, especially after a high-mileage weekend
  2. Kathleen makes damn good whole-wheat molasses oatmeal cookies

Sunday food after my run was (in no particular order): Shea-stack, noodles w/ tofu and peanut sauce, kombucha w/ ginger, stir-fried rice w/ tofu, beer (1/2 bottle of Blanche de Chambly), molasses oatmeal cookies

Yesterday I started off the day with a 45:00 Spinervals recovery workout, home-made granola w/ almond milk, sprouted grain toast w/ peanut butter for breakfast, hard-boiled eggs and molasses oatmeal cookies for snacks, hummus & carrots and an avocado/sprouted grain bread sandwich for lunch, mile repeats at the gym (10:00 warmup, 3x1 mile @ ~ 5 seconds faster than 5k pace w/ 4:00 recovery sessions @ 12:00/mile), sweet potato w/ lentils for dinner, oatmeal molasses cookies before bed.

Lastly, I'll be participating in the fundraiser for ultrarunner Danelle Ballangee, who was seriously injured in December while training, and is facing a long road to recovery and huge medical bills. On Saturday the 10th of March, I'll be running 1 hour on a treadmill at a 15% incline. If you'd like to contribute, donations can be sent to:
The Danelle Ballengee Fund, 1st Bank
P.O. Box 347

If you'd like to pledge a certain amount/mile, drop me an email or post a comment, and I'll let you know after the event how far I ended up going...

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Saturday, March 03, 2007

Fifteen percent concentrated power of will...

Yesterday was a rest/carb-loading day for the planned 20 mile training run @ Clinton Lake that was planned for today. Last night, one of the local runners who had gone to Clinton Lake yesterday to check on trail conditions reported standing water between knee and waist deep, and large amounts of ice...running roughly 9 miles on the trail took him well over 2 hours, and he's quite a bit faster than I am.

Breakfast first thing this morning was a bowl of quinoa cereal and a cup of coffee, then off to car pool to Clinton Lake. I showed up at the car pool point planning on doing as much of the trail as possible, and then finishing out the 20 miler on the roads around Clinton Lake if needed. However, only one other person showed up, and he showed up because he hadn't read the message posted last night regarding the trail conditions, so he decided not to run under those conditions. I headed back to home, still determined to get 20 miles in today without:
  • going to the gym and using the treadmill
  • running loops at one of the local parks
I headed out from home, and quickly discovered how slippery it was, mostly on sidewalk sections that people had never bothered to clear after any of the snowfall. It was snowing lightly but steadily for pretty much all of my run, temperatures around 25F, with 20-30MPH wind from the west. My plan for the run was to do about 9:30 pace, with short walk breaks every hour for small amounts of solid food (getting my final fueling determined for the Clinton Lake 30 Mile Run). After my third slip and fall on the ice in a relatively short amount of time, I quickly revised my plan to run 9:00-9:15 pace as much as possible, walking any sections that looked icy, and still doing short walk breaks every hour.

I ended up getting in 20.2 miles, at a 10:04 pace, including dealing with the icy sections...felt fantastic up until the 15 mile point, a little off from about mile 15-18, and was hurting pretty bad from mile 18 on (it didn't help that the first 1/4 mile or so from about mile 18 on was nothing but ice).

During the run, I ended up drinking two 20 oz bottles of fuel/water (3 scoops of Perpetuem per bottle), plus 1 Real Omega3 bar that I cut up into quarters. After the first hour, I had 2 Endurolytes, and at hours 2 and 3, I had 2 Endurolytes and 1 Anti-Fatigue Cap.

Immediately after getting home from the run, I had 1 bottle of Uncle Shea's Double-Patented Miracle Recovery Beverage, a 15 minute ice bath, and then my usual post-long run meal (3 pancakes, no butter, no syrup, plus 2 eggs over-easy).

Since then, I've also had two more Endurolytes and a bucket of water, and I'm about to have the rest of a bottle of Pedialyte that we had in our freezer (I weighed myself after I finished the run, and discovered that I'd lost about 7-1/2 pounds of water weight during the course of the run,and I can tell that my electrolytes are a bit off still...)

Now on to recovery/resting tonight (will most likely stretch out on the couch, watch UFC, and enjoy my traditional between hard event dinner of a cheeseless pizza from Papa John's), then will get a 14 mile run in tomorrow morning before brunch.

I'm feeling pretty good looking towards Clinton Lake!

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Thursday, March 01, 2007

One month left

So it hit me late last of today, I've got 1 month left before the Clinton Lake 30. In the words of Bill The Cat, "Oop Ack!"

With that in mind, my goal is to blog my training and nutrition leading up to was as follows:
  • Morning: Calesthenics/stretching
  • Breakfast:
    • 2 eggs
    • 1 slice sprouted grain bread w/ 1T peanut butter
  • AM snack
    • 1c watermelon
    • 1/2 bannana
    • 1/2 avocado
    • 1/2 can tuna fish
  • Lunch
    • 1/2 sweet potato
    • 2c leftover stir-fried broccoli and Brussels sprouts
  • PM snack
    • 1c watermelon
    • 1/2 bannana
    • 1/2 avocado
    • 1/2 can tuna fish
  • PM run
    • 5.25 miles @ 9:18 recovery run, out and back with a 23mph (gusting to 35mph) headwind on the way out
  • Dinner
    • 3 buckwheat pancakes
    • 1T organic maple syrup
  • Snack
    • 1 slice sprouted grain bread
    • 1T viper bugloss honey

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