infoninja v3

2007 Races/Events

2007 Resolutions

Current PRs

Current Power Songs

Tuesday, June 26, 2007

Training status + monumental announcements

First, the relatively commonplace items...last week was the first week of full-on training with my coach, training for the Chicago Marathon (where my goal is to finish in sub-3:30 time), the UltraMidwest 6-hour cycling race (where my goal is to improve my performance from last year by at least 10%), and a solo cycling event to be described later in this post.

1st week of training:
  • Monday
    • Hill repeats (1.5mi w/u, 8x200m @ 18% @ 5k pace w/ 2:00 jogging rest intervals, 1.5mi c/d)
  • Tuesday
    • Crosstraining (weights @ the gym)
  • Wednesday
    • Rest
  • Thursday
    • Tempo intervals (goal was 1.5mi w/u, 2x2mi @ 7:17-7:26/mile w/ 3:00 jogging rest interval, 1.5mi c/d; ended up doing the intervals at 7:11 and 7:45 pace)
  • Friday
    • ~80:00 tempo cycling (23.88mi @ 17.4MPH)
  • Saturday
    • 6mi run @ 8:38-9:00 (did it as 1/2mi @ 9:09, 5mi @ 8:32, ~3/4mi @ 8:56)
  • Sunday
    • 10mi easy run/walk (alternating 1mi run/1:00 walk; including walk breaks, averaged 8:59 pace)
The first week went very well. Now, onto the big news:
  1. As of July 2nd, I have a new job! I'll be the Security Standards and Compliance Officer at UIUC. I'll be responsible for researching and writing IT security standards for the University, getting buy-in from campus units on the standards, and ensuring compliance to the security standards. Due to some nasty budgetary issues, this position has been in negotiations for several months, but things are now worked out, and I'm really looking forward to starting!
  2. On July 7th (yup, 7/7/07), I'll be attempting to set the PBAA record for a perimeter ride around Champaign County, Illinois. I'm waiting on approval on my planned route, but am currently expecting that it'll be roughly this. My current goal is to finish in sub-10:00 time, including any breaks, etc.

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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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Sunday, March 04, 2007


So, my plan for today way to get up with the dogs at ~0600, feed them, grab a little breakfast, and get a 14 mile run in, for a grand total of 34 miles this weekend. Got up with the dogs, checked my email, and discovered that I had somehow missed being paged by work at 0215 when one of my services went down. Not a good start to the day. Ended up working until about 0930, then started getting ready for the run....hit the road and ended up wussing out, finishing the run early after getting in only 13.47 miles.


I did the run at 10:08 pace - nice and easy long run, especially after yesterday's long run. My legs are feeling pretty beat up today, but the Shea-stack helped greatly!

(as will the cookies that Kathleen's making right now)

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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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Monday, January 29, 2007


That's the only way I can describe my day yesterday - 5.5 mile training run @ 8:20 pace, very cold and windy. The wind chill during my run was -3F. And the scary thing is, I had a blast! The only complaint that I really have is not so much due to my glasses fogging over from the face mask as much as said fog then freezing solid on my glasses

Last weekend is best described as epic...Saturday, I ran one loop of the course for the Clinton Lake Ultramarathon - 10 very hilly miles, in pretty cold weather (not nearly as cold as yesterday, but at the finish of the training run, I saw someone with a sizable icicle hanging from one of his sideburns). Ended up finishing the run at about a 10:40 pace, which put me at the front of the mid-pack or the back of the front-runners. Grabbed a quick breakfast (my new traditional post-training/race breakfast - 2 pancakes, no butter, no syrup, with 2 over-easy eggs sandwiched inside). Rested up for most of the rest of the day, devoured the entirety of a large vegan pizza (I recently discovered that Papa John's will make a pizza with no cheese), and slept like a baby. The following day, I set a new PR for the 10k flat indoor time trial at Champaign Cycle I got my time down to 17:30, shaving 21 seconds off my previous PR, and increasing my average wattage to 255!

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Monday, January 15, 2007

Update re: new year's progress

Well, the original plan had been for this posting to accompany a new design for the blog, but the design isn't ready yet, so here goes....

I don't know if it's getting on top of my nutrition, or what, but this has been a great year thus far in terms of training - see below for workouts/paces, etc:
1/2 AM: Core/flexibility work1
1/2 PM (lunch): 1.75mile run to track, 7x600 @ 6:20.85 pace, 1.75mile run from track

1/3 AM: Core/flexibility work1
1/3 PM: Gym - 10:00 treadmill warmup, 35:00 freeweight circuit training, 10:00 treadmill cooldown

1/4 AM: Core/flexibility work1
1/4 PM: 45:00 indoor cycling - Spinervals No Slackers Allowed

1/5 AM: 7mile slow training run @ 9:44 pace

1/6 AM: 3:00:00 indoor cycling - Spinervals Tough Love

1/7 AM: 6mile run @ 8:21 pace

1/8 AM: Core/flexibility work1
1/8 PM: Gym - 10:00 treadmill warmup, 25:00 Crossfit, 10:00 treadmill (hill intervals) cooldown

1/9 AM: Core/flexibility work1
1/9 PM: 6mile run @ 7:55 pace

1/10 AM: Core/flexibility work1

1/11 AM: Core/flexibility work1
1/11 PM: Gym - Treadmill interval workout (10:00 warmup, 12x00:30 @ 6:18 pace w/ 1:00 @ 11:00 pace rest intervals, 7:00 cooldown), 10:00 free weight circuit training

1/12 AM: Core/flexibility work1
1/12 PM (lunch): 4.4mile run @ 8:24 pace

1/13 AM: 8mile run @ 8:36 pace

1/14 PM: 01:30:00 indoor cycling - Spinervals Mental Toughness

1/15 AM: Core/flexibility work1
1/15 AM: 3.5mile recovery run @ 8:26 pace

Most of the runs have, even when I've been pushing myself, felt better than I remember in a long time. I did briefly worry that it was due entirely to the CW-X tights that I got for Christmas, since I was using those for the first speedwork run @ the track, which felt unnaturally good for speedwork, but I've done runs both with and without the tights, but I've had really good runs both with and without the tights (the 7:55 6-miler was w/out the tights), so that's definitely not it. That said, I'm a huge fan of the tights, and will definitely be continuing to use them...

If I can keep things up, 2007 is looking to be a great year!

1Core/flexibility work consists of:
50 Stability Ball Crunches
15 Stability Ball Push-ups
50 Stability Ball Crunches
15 Stability Ball Push-ups
50 Stability Ball Oblique Crunches
20 Stability Ball Push-ups
50 Stability Ball Reverse Crunches
5:00 stretching

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©2007 Shea Nangle