My name is Nick, I am a Wisconsin dad who loves all things fitness, diving, and food! Persistent Resilience is a log of the fun and craziness that is my life. I am passionate about running, I love to see how far I can push myself, and my favorite runs are off-road. Currently I am trying to add to my ultra-marathon experience. If you have any questions about how/why I run or eat the way that I do please do not hesitate to contact me by leaving a comment, via facebook, or by email at Thanks for Visiting

19 April 2013

Round and Round the Track I Go! - March Training & Nutrition

If my February training was all about climbing, March can be summed up with one word TRACK.  My training this month involved track sessions, fasted long runs, and a peak mileage week.  Now I have not done track work since I was in the Navy running for my command. My memory of those revolves around the word PAIN; those hurt, a lot.  I tried to block out these memories as I swapped my Monday hill repeats for track sessions.  To compound the agony, Mother Nature has been holding Wisconsin in her vise like grip of winter.  With the school tracks snowed in and my refusal to run track workouts on a treadmill, I bought a pass to the Petit Olympic Training Center; they have an indoor track that circles the ice. 

I showed up for my first session, a ladder starting with a 400, working up to a 1600, then back down to a 400.  I went out like I was running a 100 for the first 400 quickly realizing I had no idea how to pace myself through a track workout.  The backside of this ladder workout was painful.  It only made matters worse that I was running these solo so I was sans company to share my misery.  Listed below is a brief description of several of the track sessions I completed.

Ladder workouts:
(400-800-1200-1600-1200-800-400 with a 400 recovery)
(4x400, 2x1600, 4x200 with a 200 or 400 recovery)

(6x800 w 200 recovery) (12x400 w 200 rec) (6x1600 w 400 rec) (3x1000 w 400)

Another facet of racing that I am working on in training is my ability to utilize fat as a fuel longer.  To really prioritize this I completed all of my long runs backed up against race pace runs the previous day, fasted, and without consuming extra calories.  This means I would run hard on Friday, eat my normal meal, then run on Saturday without consuming any carbs both before and during my run.  I practiced this regardless of run distance.  I really feel that this training has allowed my body to adapt to solely burning fat, and allowed my mind to adapt to running through hypoglycemic states.  Below you will find how I prioritized my nutrition pre run, during the run, and for the rest of the day.

Pre Long Run
12oz warm water with apple cider vinegar
Green tea with coconut oil

During Run (2.5+ Hours)
Coconut water

Post Run Meal
12oz Coconut Water
1C Full fat Greek yogurt with cinnamon, flax, 1/4C blueberries, 1/4C pineapple, ½ banana
½ Grapefruit
1 multi vitamin
1 fish oil
1 vit D3

Afternoon Snack
¼ C raw almonds
Some Raw Cheese (Maybe)

Large kale salad with beets, asparagus, tomatoes, avocado, broccoli, shredded mozzarella cheese, & onions
6oz chicken
½ sweet potato
Red Wine or Hard Cider
Dark Chocolate (Maybe)

Foam Rolling, Active Isolated Stretching, & 1 Magnesium

I had my largest volume week, ever, at the end of this month; it is now time to taper for Mad City 50K on Apr 20th.  Time for this Ultra Runner to see if focusing on speed instead of long and slow will pay off!  Wish me luck!


RUN               303 Miles  39:59:40
SWIM            4     Miles
BIKE              0     Miles


  1. Nice run Nick at Mad City. Glad to see you went after it. Enjoy a bit of recovery.

    1. Thanks Dave! Also thanks for calling Joel to get my Key Back! See you at Ice Age!