Great group tempo and hill run last night. My ever faithful running companion, Heidi the wonder yellow lab, was along for the ride. The much warmer Spring than normal prompted a much greater water need. 6 miles in 65 degree weather was tougher on her than 31 miles in 30 degree weather two weeks ago. [...]
Archive for the ‘Running’ Category
Brick house!
Posted: March 14, 2012 by David Kohrell in Running, TriathlonsTags: 200s, bricks, HIIT, Speed, Track
Want to push yourself? Get faster, stronger, both? Try a brick workout – that mixes short distance (200 run, 1,000 bike or 50 meter swim) in chunks of 5. Repeat 4-5 times, keep your recovery short and watch your swim/bike/run/row raced sore. Here’s an example from tonight with some cool friends (see pic below). This [...]
Swim 40 – Run 50k – Crazy Strength
Posted: March 5, 2012 by David Kohrell in Marathons, Running, Strength Training, SwimmingTags: Crossfit, Kettlebell, Masters Swimming, Medicine Ball, Strength, Swimming, Trail Running, Ultra Marathon, USA Masters Swimming
Four months of the best swimming since, well, high school notched 40 miles from November through February. It was a ton of fun to swim alongside my kids. Got some great pointers from coaches and fellow swimmers (those ten year-old are swim savy!) Wrapped it up with scrimmage with the UNL Swim Club on February [...]
Summer Fun leads to Fall Festivities (aka races)
Posted: October 7, 2011 by David Kohrell in Crossfit, Marathons, Running, Triathlons, XFANTags: Cross Country, Cross country running, Park, Pikes Peak, Public relations, Sports, Strength Training, United States
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
Posted: May 30, 2011 by David Kohrell in Crossfit, Marathons, RunningTags: Crossfit, Facebook, Marathon, Murph, Olympic Games, Road running, WOD, World of Darkness
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
Posted: May 11, 2011 by David Kohrell in Crossfit, Marathons, RunningTags: Anaerobic exercise, Boston, Crossfit, Delayed onset muscle soreness, Des Moines Marathon, Garmin, Marathon, Mile run world record progression, Minneapolis – Saint Paul, Road running, Running, Strength Training
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 [...]
The long run – not so slow or just say NO to LSD!
Posted: February 16, 2011 by David Kohrell in RunningTags: Long slow distance, Mile, Nebraska, Pikes Peak, Running, Sports, Strength Training
Just say no to LSD! Sunday had a great long run – 15 miles (maybe .1 short but was done when I hit home). Held a 8:53 average with 9:37 for slowest mile and 7:31 for fastest. At mile 5 I joined in with some freaky fast runners, who were soaking in the mid 60′s [...]
Time not Distance – kicking off 2011
Posted: February 1, 2011 by David Kohrell in Crossfit, Cycling, Exercise - brain connection, Marathons, Rowing, Running, Spinning, Strength Training, SwimmingTags: Aerobic, Anaerobic, Core Strength, Crossfit, Crossfit WOD, Cycling, Exercise, Pillar Strength, Published Estimating Data, Running, Swimming
The time over distance, speed/strength over LSD (long slow distance) and intensity of effort over “logging miles” has sunk in deeply now. In looking at January I could feel a few different ways: Down because my running miles were low (67) and almost 1/2 of a year ago. Excited because I had over 300 aerobic [...]
