Run Olmsted, Run! (Part 5 of 5)

Happy Disclaimer.  What this isn't: This is not a workout plan that I recommend for everyone.  This program is not based on scientific experiments or data unless specifically noted.  It is not claimed to be the best method, only A method.  What it is: A relatively-experienced guy's workout plan.  I have one recommendation: consult a recognized trained professional before starting any intense or different extended workout program.  And, I have requests: For those with more experience in this field than me, your insight, corrections or recommendations are welcomed and will be greatly appreciated.  For those just beginning, your comments, questions and concerns are equally valued.  

With about two weeks remaining before The Marathon des Cedres, my first ultra-marathon, today feels like a good time to share some thoughts on my training plan and Team Red, White and Blue (TRWB).  Since my initial entry announcement in April, some of you have asked about long-distance training; hopefully these five posts offer a comparative training perspective and some ideas as you train for races in the future.  For others who have expressed interest in Mike Erwin's charity, TRWB, I hope you come away with a little of his "much needed MO!" (or just some motivation) as I elicit your support. 

This week, I'm taking a rudimentary look at my training plan for this 54-mile Ultra Marathon.  I've divided it into five sections: (1) Knowledge & Goal Setting, (2) Physical Training, (3) Hydration & Nutrition During Exercise, (4) Nutrition & Rest Before and After Exercise and (5) Equipment & Monitoring Progress.  As always, I'm open to your feedback, so feel free to post questions or comments!

Section 5: Equipment & Monitoring Progress

Shoes & Socks.  Shoes are the most important piece of "equipment" in the whole training and race process.  Unfortunately, most runners don't properly choose the right types of shoes or fit them properly.  The right type of shoe differs with running style and foot strike.  Click here for a great site.

Fortunately, I have an average foot size / shape and regular pronation, so finding the "right" shoe isn't too difficult.  I don't have a favorite brand and regularly change them.  Before coming to Morocco, I found a pair of Mizuno Wave Creation 12's that I like.  Having broken them in before the race, I'm not concerned about fit issues.  These shoes will last about a year before they get worn out and require replacement.  Additionally, socks are an important part of your shoe fit, so the same goes for them: break them in and replace them once their too worn.  I prefer Nike Dri-Fit.

Shorts & T-Shirts: Dri-Fit is the way to go here, as it's lightweight, wicks sweat and rain and dries quickly.  Both shorts and shirts should be relatively form-fitting but loose enough not to impede movement or embarrass passing Muslims.  I have about a week's supply from Nike, Adidas, Brooks and whatever brands made my T-shirts from previous races.  

Sunglasses: Two pairs from Oakleys shield my eyes from the sun.  The first is a prescription-fit pair of half-jackets that I bought before one of my deployments.  Ballistic as well as sporting a frame capable of interchangeable lenses, these are my favorites.  The second set is a pair of Radar's that are a little lighter and don't fog or smear but lack my prescription or the ability to change lenses.  

Fuel Belt: I purchased this piece of equipment specifically for this race.  With a capacity to hold 32 oz of liquid and about 4 power gels, this belt was just what I wanted, given the length of this race and my hydration and nutrition plan for it.   

Polar Heart Rate Monitor / GPS.  I've been a huge advocate of training with a heart rate monitor since my platoon sergeant convinced me of their worth eight years ago.  I have a Polar RS800CX, and this thing is nothing short of a being a wrist computer as it calculates and stores everything from heart rate average to speed at too many settings to list.  A heart rate chest strap, GPS strap, bicycle monitor and ProTrainer software came with the device, so I can use it anywhere except the pool.  

I use this device for every workout (even the CS sessions mentioned a few days ago) to track my progress and keep motivated.  In most cases, progress is too incremental to see for yourself; however, this device tracks those nuances.  During consistent training periods, I typically see a lower heart rate average, less calories or faster pace with each session.  That's progress, and it makes me want to continue towards my goal!  This thing's high end, but many are available here.   

IPod.  Music; everyone has there own, and I'm no exception.  I've been an addict for years and don't run or do a workout without my IPod strapped around an arm and some of my angriest music blaring in my ears.  Talk about motivation!  Also, if I'm listening to Mudvayne, I'm not hearing my breathing (which can de-motivate me if it sounds too strained) or thinking about how my shins hurt.  As long as the playlist is as long as the training, this thing works - and is legal in the most marathons (but not triathlons).

Cycleops Personal Trainer.  At about $150, I bought a personal trainer for cycling indoors when weather and time (or Moroccan road conditions) made cycling outside not an option.  Made by Cycleops, the Wind trainer has a magnetic vortex blade, three settings and comes with a training DVD.  To change resistance, I simply change gears.  Great investment, particularly for triathlon training.  Purchased from a bike store in Georgia, but available online here.   

Cannondale Road Bike.  Bought used over five years ago, this is my triathlon bike and has been perched atop my personal trainer since arriving to Morocco.  With Rabat's roads as they are, I'm quite content with with waiting until my move to tiny, slow and empty Ifrane to begin road training.  Lots of options are available here.  

Exercise Mat.  Used for abdominal exercises, a 1/2" thick mat has saved my tailbone from creating many sore spots on my backside over the years.  Mostly used with P90X's "Ab Ripper X" program, it's cheap (less than $15 in most Walmarts) and can double as a yoga / stretching surface.

Kettlebells.  Two 35-lb bells and one 55-lb bell round out my meager kettlebell collection, but that's all I've needed over the years.  Used for Crossfit, they nicely double as posterior weight for my truck in the winter.  I bought them a few years ago from here.  

Medicine Ball.  Coming in at 15 lbs, my Power Systems Power Med-Ball fits into about half of Crossfit's maniacal workouts, as the trainers call for "wall ball shots."  Additionally, it's a good piece of equipment to have for working out abs either alone or with a partner.  I forgot why I bought with them a few years ago until I revisited their site recently.  

Jump Rope.  Used mostly for Crossfit and good high intensity cardio training, this piece of equipment has been standard for years and can be found anywhere cheap.

Yoga Blocks.  Good for P90X and stretching exercises, I use blocks every now and then.  I got mine from the P90X website here.  

Resistance Bands.  Great for at-home training and getting away from dumbells and weights, bands offer a different type of resistance akin to lifting a chain or rope off the ground - the more you stretch it (or lift it), the more force is required.   I bought 3 sets of various tension from the P90X website.  

Ironman Scale.  Prior to my last Half Ironman, I purchased a body composition scale made by Tanita, one of the industry leaders.  Tons of readings on this thing make it a decent investment over a conventional scale. 

Though these pieces of equipment make the training and race participation possible, the biggest piece is having a little bit of motivation and desire to do them in the first place.  I was fortunate to be born with some ridiculous desire to try new things and challenge myself, so doing this sort of thing just became natural over the years.  However, it didn't just start one day, and it's difficult to keep it up all the time.  I say this because I truly believe that we're all capable of doing something like this event if we have the right outlook and motivation, even if we've not done them before.

Helping wounded veterans through Mike Erwin's Team Red, White & Blue and First Giving has done a great job keeping me motivated for this race.  I hope you find a cause just as great for your next one!