Joining the Ultra list

There is a mailing list called the “Ultra” list. It is a list for ultrarunners. According to Wikipedia, an ultrarunner is someone who runs races that are longer than a traditional marathon which is 26.2 miles. I am not an ultrarunner yet, but I aspire to be one. My wife thinks I am insane. She is concerned that I will end up spending most of my time out running. At my current pace, that is closer to the truth that I like, but I am getting faster. So, right now, I am building my base and will continue to do so. Will I ever be an ultrarunner? Maybe…maybe not, but I hope so and I am working toward that title. Right now my base is at 20 miles per week so I only have another 80 or so to go. :) I mean, heck, if you can run a marathon, you can run a 50K. If you can run a 50K, you can run a 60K and if you can do that, you can probably do a 100K. If you can do that…well, you get the point. That is the wonderful thing about running, id est, you can go as far as you want.

Here is the profile I had to post when I joined the Ultra list:

Name: Matt Pardo
City/State/Country: Austin, Texas, USA
Occupation: IT consultant
Height: 5’11″
Weight: 211
Birthplace: Detroit, MI
Date of birth: December 8, 1966

Years running: 1 (I know…I can feel eyes rolling from here!) I have been trying to be a runner for decades on and off but never could run beyond a couple of weeks due to shin splints, knee issues and back pain. That is until I discovered minimalist shoes at a local running store, i.e. when I started using them my shin splints, knee and back issues went away. I have been steadily increasing my mileage over the last few months.

Years running ultras: 0
PRs: 5K 27:57, longest distance so far is 10 miles

Shoes I run in: Brooks True Grit and Vibram Spyridon
Favorite running surface: Trails
Some ultras I have completed: None
Ultra achievement I am most proud of: N/A
Typical training week: 18-20 miles running per week, 100-160 miles cycling per week, crossfit 1-3 times per week
Injury history: Avulsion in left foot, broken ankle, shin splints, IT band and lower back pain

Favorite ultra foods: N/A but I can’t wait to read some of the other bios to find out more
Favorite ultra beverages: N/A but I can’t wait to read some of the other bios to find out more
Things I like most about ultras: N/A
Things I hate most about ultras: N/A
What got me started doing ultras: Not doing it yet, but the idea of running very long distance has always appealed to me. When I was a child, I loved the idea of being able to run all day. As I got into jogging and running, I heard more about Ultrarunning and started looking into it. One of my favorite podcasts (3 non joggers) talks a lot about it. So, I have set my sights on ultras.
Why I do ultras: N/A
Where I found out about the list: I was watching a youtube video called “Sh*t Ultrarunner’s Say” and the guy in it mentioned the Ultra List. A search later and I found the information about it.

Short-term ultra goal: Within 1-2 years, I would like to be able to run a 50K
Long-term ultra goal: Within 5 years, I would like to be able to run from sunrise to sunset. I don’t care about distance, but being able to run all day has been a dream of mine for some weird reason.
Fantasy ultra goal: Run one of the 100 mile races

Favorite ultra quote(s): I am not sure what an ultra quote would be, but one of my favorite quotes and one that seems applicable is “a journey of a thousand miles must begin with a single step.”

Favorite running podcasts

I really like podcasts. I listen to a ton of them on a wide range of topics from business to physical fitness. I really enjoy the TED talks, but I don’t listen to those while running. Usually when I am running, I listen to books, music or running podcasts.

Here is a list of my favorite running podcasts in random order:

Some are serious and some are very funny. They all help me if the run is getting boring.

Enjoy!

Have a checklist for your runs

Ok, I go through a mental checklist before I run. I get my “gear” together.

Here is what I usually take besides my clothing (shorts and technical shirt):

  1. Hat
  2. HTC Android 4G
  3. Nathan Bottle
  4. Pack of Gu per hour out
  5. Nanopod
  6. Band-aid for blisters
  7. Fuel belt to hold my license, phone and key to the house
  8. Garmin 610 and heart rate monitor
  9. Glasses
  10. Sunglasses – magnetic clip-on
  11. Vibram Five Fingers

In fact, here is a photo of my gear:

My running gear - garmin 610, gu, fuel belt, nanopod and vibrams

My running gear - garmin 610, gu, fuel belt, nanopod and vibrams

However, I now believe you should have a paper checklist posted somewhere to review before you go. Why? Because I forgot a very important item on the list, i.e. sunscreen.

It was cool and overcast when I left, but when that burned off, I could feel my skin burning in the bright Texas sun for miles 6 through 9. Aaargh.

A lesson learned…make a checklist and check it each time. You will be happy you did.

My 60-day plan for preparing for the Spartan Sprint

Over 60 days ago, I decided I needed a plan to prepare for the Spartan Sprint I am running on May 19, 2012. I realize I needed a plan because I had just run the Warrior’s Dash obstacle race North of Houston, Texas. That race was supposed to be a warm up for me, but it was tougher than I thought. I realized I needed to improve my endurance mostly but that some strength work would be good too. I started doing daily video updates on youtube. While I am not doing those daily any longer, I have kept true to my training plan.

Here is that plan.

First, I came up with a running plan. I used Smartcoach on Runner’s world to do this. I didn’t pay for the service and only used the free service. Since I had been running 3-4 miles I decided to train for a half marathon. I decided this would help build my endurance because it would up my weekly mileage and get me used to do much more than a 5K which is the length of many of the obstacle races. Here is how this plan turned out for me and my prior running times:

 

WEEK 1: 8 Mi
Thu Mar 22 Tempo Run Dist: 4 Mi, inc Warm; 2 Mi @ 11:15; Cool
Sun Mar 25 Long Run Dist: 4 Mi @13:00

 

WEEK 2: 12 Mi
Tue Mar 27 Easy Run Dist: 3 Mi @12:57
Thu Mar 29 Speedwork Dist: 4 Mi, inc Warm; 2×1600 in 10:39 w/800 jogs; Cool
Sun Apr 1 Long Run Dist: 5 Mi @12:57

 

WEEK 3: 13 Mi
Tue Apr 3 Easy Run Dist: 4 Mi @12:50
Thu Apr 5 Tempo Run Dist: 4 Mi, inc Warm; 2 Mi @ 11:05; Cool
Sun Apr 8 Long Run Dist: 5 Mi @12:50

 

WEEK 4: 15 Mi
Tue Apr 10 Easy Run Dist: 5 Mi @12:44
Thu Apr 12 Tempo Run Dist: 4 Mi, inc Warm; 2 Mi @ 10:59; Cool
Sun Apr 15 Long Run Dist: 6 Mi @12:44

 

WEEK 5: 13 Mi
Tue Apr 17 Easy Run Dist: 3 Mi @12:39
Thu Apr 19 Easy Run Dist: 3 Mi @12:39
Fri Apr 20 Easy Run Dist: 3 Mi @12:39
Sun Apr 22 Easy Run Dist: 4 Mi @12:39

 

WEEK 6: 17 Mi
Tue Apr 24 Easy Run Dist: 3 Mi @12:38
Thu Apr 26 Speedwork Dist: 4 Mi, inc Warm; 2×1600 in 10:22 w/800 jogs; Cool
Fri Apr 27 Easy Run Dist: 2 Mi @12:38
Sun Apr 29 Long Run Dist: 8 Mi @12:38

 

WEEK 7: 18 Mi
Tue May 1 Easy Run Dist: 2 Mi @12:32
Thu May 3 Tempo Run Dist: 5 Mi, inc Warm; 3 Mi @ 10:53; Cool
Fri May 4 Easy Run Dist: 2 Mi @12:32
Sun May 6 Long Run Dist: 9 Mi @12:32

 

WEEK 8: 20 Mi
Tue May 8 Easy Run Dist: 3 Mi @12:27
Thu May 10 Tempo Run Dist: 5 Mi, inc Warm; 3 Mi @ 10:48; Cool
Fri May 11 Easy Run Dist: 2 Mi @12:27
Sun May 13 Long Run Dist: 10 Mi @12:27

 

WEEK 9: 18 Mi
Mon May 14 Easy Run Dist: 2 Mi @12:21
Wed May 16 Speedwork Dist: 3 Mi, inc Warm; 1×1600 in 10:06 w/800 jogs; Cool
Sat May 19 Half Marathon Race Day 13.1 Mi @10:59 Time: 2:23:56

 

Note that the day I am supposed to run my Spartan Sprint is the day for the “Half Marathon.” So, in theory, I should be ready to run 13.1 miles on the day of my Spartan Sprint which is only 4 miles long. I should have decent endurance and my speed should be better.

Next, I wanted to come up with a plan for increasing strength. I wanted to focus on upper body and core muscles since I figured that the running would take care of lower body strength. Here is what I came up with for strength training:

Sit-ups 3-5 sets of 20 each
Push-ups 3-5 sets of 20 each

Pull-ups 3-5 sets of as many as possible each time

3-5 sets of 15 of each of the following with 25 lb dumbbells:

–Rows
–Bench press
–Curls
–French curls
–Bench flies
3-5 planks at 30 seconds each
3-5 sets of kettle bell swings 10 reps each
3-5 sets of burpees with 10 reps each

The number of sets would depend on the day, my energy levels and how much time I had available.

Of course, I did as many as I could. The early sets I would do the full amounts and near the end I would do fewer.

I also ended up adding cycling to the mix and would do 5-30 miles per day on a stationary bike. I did this to strengthen the muscles that running do not strengthen   as much like the quads, gluts and calves.

All my workouts are tracked on Dailymile.com. If you are on that site, feel free to friend me, my username is matthew_s_pardo.

Here we go again…again

If you can name the movie that quote comes from…I would be impressed. Rules…you can’t look it up and you can’t be my wife because I know she knows.

I am starting to blog here again.