Total estimate...I ran in a sand parking lot before boot camp...basically from my car to the restrooms building and back. My knee didn't exactly like me for that.

Back/Shoulders/Traps

Lat Pulldowns - 3 sets, 8-12 reps (110, 120, 130#)

Seated midrow -
Heavy/light - 6/12, 5/10, 4/8 (135#/60#)
Light/heavy - 12/6, 10/5, 8/4 (60#/135#)

Prone bench dumbbell row -
H/L - 6/12, 5/10, 4/8 (2x35#, 2x15#)
L/H - 12/6, 10/5, 8/4 (2x15#/2x35#)

Lateral raises on Bosu - 3 sets, 8-12 reps (2x10, 15, 20#)

Overhead press -
H/L - 6/12, 5/10, 4/8 (120#/50#)
L/H - 12/6, 10/5, 8/4 (50#/120#)

Shrugs -
H/L - 6/12, 5/10, 4/8 (200#/100#)
L/H - 12/6, 10/5, 8/4 (100#/200#)

10 pullups

This is a new program I'm trying out. I'm not totally thrilled with it yet, but I'm gonna give it 4 weeks to see where it gets me. We'll see what happens.

I feel much better today.  Still some minor edema in my right foot.  A little soreness in the knees.  But that my friends, is it.  No lasting damage, no chronic fatigue or pain.  YAY!!!  Jeez, maybe I didn't work hard enough.  :)

Umstead Race Report is done!!  

Chest and arms...
Yes, it was against doctor's orders, but I just couldn't help it...I needed my lifting fix. No worries, it was only 20 minutes. And it wasn't heavy. And it didn't involve my legs.

0840 - Well, the festivities are over, the race is in the history books, and it's time to head out.  It's raining again, and I'm sure that will affect the traffic so we are gonna go find another Anytime Fitness so I can stretch and do a little bit of recovery stuff before we head out.  Once the rush hour is over, we'll start back on our journey to Florida.  Hopefully it won't be a lot of rain and traffic like the way up.

Today I am alot less sore than yesterday, I'm moving around well, but I have some edema in my right foot.  Otherwise, I feel fine.  The soreness in my abs/obliques/chest/shoulders is gone.  Today I need to start stretching out though, this long drive is gonna make for a long day.

I especially want to give BIG thanks to Shannon and Chris for being such awesome hosts to us this weekend...having a "home base" to operate from was an immense help to the efforts.  Awesome friends...thanks you two!  And of course, thanks to Campbell for tolerating two strangers in the house too.  :)

And now for the "quote of the weekend"...
"OK, I'm just gonna put this in his mouth.  He'll probably just lick it.  Come on, suck it.  Suck it"

Quite a different pace from the rest of the day. This was just 2/3 of the last lap that took over 3 hours to complete.

OUCH.

I have never experienced pain like I have in the past 30 hours.  I am humbled by the distance I traveled.  I can't say that I will want to do it again.  50 is one thing, but 100...holy hell.

Some interesting points about the race...
Marathon split - 3:57 (which really, for me is mega slow)
50K split - 4:40 (again, not great...but not awful for a 50K)
50 mile split - 7:45 (a 10-minute PR!...I mean come on, am I insane???  This wasn't in the plan!)
100K split - 10:19 (faster than my first ever 50 miler in 2006)
75 mile split - 13:10 (5 hours and 50 seconds faster than my plan)

Then it all kinda fell apart.  I hit a wall and could no longer run much.  The last 25 miles, including rests between loops, took over 8 hours.  I was DESTROYED.

Even so, I still finished 2 hours and 47 minutes ahead of my goal, 24 hours. 
21:13 was my finish time.  There was much resting involved, so I know the actual running time was less.  I probably rested almost an hour, all told. 

Some good news though...NO BLISTERS!!!

I am gonna write a race report but I have to let it all sink in yet.  I have a long ride home to Florida tomorrow so I'm sure I'll work on it then.  It's gonna be a book, so prepare yourselves!! :)

My goal for midnight was to be at 75 miles. I think I got that.

UMSTEAD

I'm gonna run 100 miles.  I'm gonna finish.  I'm gonna push thru the pain and get that belt buckle.  I'm gonna do this.

In case I haven't said it A THOUSAND TIMES ALREADY...if you wanna track me today/tonight/tomorrow, my blog address is...

http://crossfitq.blogspot.com

Did some cable crossovers on the BOSU, squats on the BOSU, and some shoulder raises on the BOSU. Then some stretching.

Stretched a bit while Brian was doing his CF and run.

UMSTEAD
COUNTDOWN
1 DAY!!!

I'm a TRADER JOES WHORE!!

2135 - T-minus 8 hours, 25 minutes!!  All necessary preps are done.  Dinner (a LOT of food) was great and now I'm just packing up the rest of the stuff I need for the morning.  All is well.  Compression socks are on and I'm ready for a few hours of good sleep.  

1450 - OK, stretching at the gym...done.  Trader Joe's...done.  Shower and change...done.  I even shaved my head, legs, arms, etc. to get ready for tomorrow.  All that's left to do is go get the packet and do the athlete meeting.  Brian has a meeting to call in on, so it'll just be me and the Fud.  CleTus may come too.  Then...yummy Italian food with the BT gang.  So excited!!

Got my pacers all lined up.  I figure I'll probably have Jenn and Ryan pace me from Mile 50 to 62.5, then maybe Shannon and Chris can pace me from 62.5 to 75, when I'm tired and walking most of my miles.  Then Brian can pace me til 87.5, and then maybe Shaun can do the last lap...hopefully Bri can walk backwards on the course for a mile or so and come in to the finish line with me!  I have all this planned but who knows if it'll actually play out that way.  This is all so new, uncharted territory for me.  I guess whatever happens happens, we'll try to make it work the right way.

0915 - Holy crap, it's TOMORROW...I'm getting really excited now.  Today we'll go to packet pickup to get the stuff I need.  Then I am gonna find a Trader Joe's and get food.  I am a Trader Joe's Whore.  I admit it.

Tonight, dinner and race day setup.  I need to compile everything I need for the race...clothes, shoes, food, supplements, etc.  Need to get some stuff too since I forgot my headlight (DUUUUUHHHH like the most important thing) and my gaitors.  At least I didn't forget myself!

Hey guess what!!  Brian has dealt with me and my insanity for one whole year today!!! YAY US!!!

UMSTEAD
COUNTDOWN
2 DAYS!!!

0800 - Today we leave for NC.  By dinner time tonight, we'll be at Shannon and Chris's place, ready to attack the weekend!  I'm dreading the drive, only because it makes my legs and back all crampy, but I've got my heating pad and foam roller.  I'll update everyone on the road so stay tuned!!