Des Moines Marathon, 5k “Monster Dash” at Valas and now getting some swim game on!

The Des Moines marathon on Oct 16 was an enjoyable and memorable day. I was able to run it with friends (who PR’d in their marathons and snagged some great 1/2 marathon times).  It was also my second one that my ace marathon volunteer and son Joshua joined in.  The time was OK – 4:10 [...]

Summer Fun leads to Fall Festivities (aka races)

It’s been awhile since I shared  a post.  Maybe that’s not such a bad thing.  The culprit is being busy at work and play. So it’s been a summer of fun – I wish I could race every weekend.  Not possible due to other events and budget (hence the busy with work).  I did enjoy [...]

Pikes Peak Double, Summer WOD’s on a budget and other Memorial Day musings

12 weeks to my second Pikes Peak Double.  Uh-Oh! A shade under of 40 miles of bliss in two-days to prepare for – Saturday Aug 20th is the Ascent and Sunday Aug 21st is the marathon.  Two years ago I was in the midst of preparing for the first Double.  I had a few Ascents [...]

Lincoln Marathon 2011 Report

The Lincoln Marathon was ten days ago – May 1st – so was I too beat up to write a blog post?  Nah, just busy, really. . I’ll call this my marathon PR – 4:00:17 by the chip.  I’m still 4 minutes off my 1996 all time best – but after my PR article a [...]

How far back for a PR to be a PR?

The PR: Personal Best, Personal Record (PR) – in swim/bike/run/row/adventure race/CrossFit worlds a PR is about your victory over yourself.  Whether you’re a back of the pack, middle of the pack or top dog – it doesn’t matter.  PR’s are celebrated by friends and competitors alike. As I’ve reprogrammed my training over the last year [...]

Tabata This Two

Over a year has passed since my first Tabata.  That workout was the second Crossfit torture I was introduced to in February of 2010.  I’ve done a few on my own since.  Today was my first as prescribed (Rx’d in CrossFit lingo). Results: Rowing – 500+ meters, 6 calories Squats – 14, 13, 14, 13, [...]

CrossFit Ryan and Growth of XFAN

It’s been a good, killer week so far for both CrossFit Workouts Of the Day (WODs) and the new eXtreme Fitness Around Nebraska. The picture is a trophy from the CrossFit Ryan workout.  My constant running and occasional swim/bike companion Heidi has the “gee, are you sure you know what you’re doing?” look on her [...]

CrossFit Lincoln Team WOD – 7′s and 10 stations!

The Team WOD – 2 groups of 11 people of all ages and abilities pushing themselves; hitting the edge of their performance envelope.  It’s entirely too much fun.  I’m at the low end of the results scale but had a blast.  This torture was organized into two parts by Phil (who mysteriously did not participate [...]

CrossFit WOD’s Split Jerk 1 Rep Max and Karen

Fun lunch time workout (WOD) at  CrossFitLincoln.  I picked up a couple, 1 focused on Olympic lifting skill (Split Jerk) the other a metcon (metabolic conditioning) called “Karen” which involves a 150 wall ball shots. CFL trainer Cole provided a great tutorial and reminder on Split Jerk Form and practice: Shoulder Press with up position [...]

CrossFit WOD Linda

The CrossFit workout of the day (WOD) called Linda.  A perfect torture of Olympic lifting and speed.   It’s a declining repetition workout of deadlift, bench and cleans (10 reps each down to 1, until 55 per lift are done). I was leery of this one since my last “Linda” in May of 2010.  A day [...]