New Goals for 2011

50K is over, now what?

Now that the race is over, I'm looking for to recovery and some new goals that are not distance-based. Here's what I have in mind:

Overall: Lean out and gain definition

Strength Goals:

1. Squat @ Bodyweight x 1.5 (~250#)

2. Overhead Press @ BW x 1 (165#)

3. Bench Press @ BW x 1 (165#)

4. Deadlift @ BW x 1.75 (~290#)

5. Push-ups @ 1x50

6. Chin-ups @ 1x12

7. Pull-ups @ 1x10

Diet Goals:

1. No grains

2. Very limited dairy

3. Very limited to no sugar/sweeteners

4. No artifical sweeteners

5. No coffee/caffeine after 12pm

6. Intermittent fasting from 8pm-11:00am (15h IF, eating window 11am-8pm @ 9h) on non-strength training days/rest days

7. Fasted training on strength days (no food after lunch=fast from 11:30am-7pm @ 7.5h) w/ post-WOD @ heavy protein (ex. 2x whey shake or jerky)

8. Reduce alcohol intake, early in evening not before bed

Louisville Lovin' the Hills 2011

The day has come and gone. After months of training, February 12th's LLTH 50K race started at 8am and ended (for me at least) a bit after 5pm. Thirty miles run/hiked/walked/sloshed for 9 hours 11 minutes at an average pace of 17:43/mile. Although I was disappointed at the time (shooting for 8 hours) I can accept it due to the fact that warming temperatures and a recent snowfall left at least one-third if not more of the course with 3 inches of mud on it instead of dirt. Another 1/4 or 1/6 of the course still had ice and snow on it. All in all, a test of physical and mental perseverance but not likely something I will dive into again.