PostHeaderIcon Dam to Dam 20K Challenge Day 1 – 11

Day 1 20K project: I rode the bike for 10.5 miles to get the legs working again. Once my toes thaw out (temps in 20’s here today) I will go for a short run to introduce my body to running again.


Day 1 20k Project: part 2. Just ran/walked 2 laps. Wow I am out of shape. Don’t ask me how I know this but eating a big plate of lasagna right before working out is not a good idea. However if you do, please make sure you chew your food thoroughly as to make it less painful when it ejects from your body. I accomplished my goal for day 1. I am alive to post a status on FB.


Day 2 20k challenge: i did 12 miles on the bike. Ran/walk 1 mile. Legs are sore.


Day 3 20k Challenge: I biked for 21 miles and ran a mile walked a half mile ran another half mile and walked a half mile. For a total of 2.5 miles run/walk. I ran the first mile just to get a baseline of my time for a mile. 10:15 for the mile. Legs are still really sore and I have no stride. Short choppy steps. finished off with 25 pushups and 25 sit-ups. No running or biking tomorrow snow on the way and I will work on cardio at Skyzone with Raegan.




Day 4-7 20K Challenge: After 3 days of rest, snow, and father daughter time. It was time to get back out there. I found a new pacer today as Raegan rode her bike along with me as I ran. I ran 2 miles in 19:30 and felt good like I could keep that pace longer however I am really trying to avoid any injuries as I build up to the 20k race so I am starting slow. After the run Raegan informed me that she did not even break a sweat as I sat there with sweat soaked cloths.






20K Challenge Update: I had a couple people ask me about my schedule to go from the couch to finishing the 20k without death or paralysis. I started with the last 11 days being a slow buildup till I could run for 30 minutes without stopping. This took me the last 11 days of biking and running but mostly biking to keep the legs from going into shock from the effort. During this time I also reviewed many different training schedules and the one pictured below is what I have come up with. This is a modified schedule from the book “The Non-Runners Marathon Trainer” Adapted down to the 20k distance in 9 weeks. Today was the first day of running for week 1. I ran on the trail at Lake Red Rock and it was a nice change to the city blocks of Smallville, Iowa.


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