Do you go to extremes to get fit?

Reblogged from theGrio:

A class reunion, new outfit, beach vacation or special someone — these are all factors that motivate some people to lose weight, but they’re the wrong reasons, fitness experts say.

If people focus on being healthy and happy, the rest will come, they insist. Going too hard, too soon, can lead not only to burnout and backsliding but, more importantly, injuries.

Read more… 1,078 more words

Balanced discussion of P90x, Insanity, CrossFit, Marathon with targeted strength training - helps highlight the differences without taking shots at one or the other.

Another CFE Attack

Reblogged from Inside the Box::

• 

In a rather tempestuous post by running coach, Jason Fitzgerald, in which he flames CrossFit Endurance and Brian MacKenzie, I was motivated to respond at length in the following post. Within his rant against CFE,  he makes a series of assumptions that portray the method in an inaccurate way.

Let’s first talk about the primary thrust of his piece. Fitzgerald writes:

Read more… 1,709 more words

Posting my own assessment regarding CrossFit / CrossFit Endurance. I've personally benefited quite a bit from CF/CFE programming since 2010. There's a lot of flexibility in how to apply. T. J. provides a thoughtful response to a recent criticism of CFE.

Marathon – Oh how you tease and torment!

Still coming off the high and the low of my 25th Marathon – almost at 50 total ultra (1), mara (25) and 1/2s (19) since 1994.

As shared last week in the Lincoln Marathon Recap  the 4:28 was the 7th out of 9 for Lincoln marathon times.  It was better than 2006 and 2009, close to 2003 but slower than the 90s and 2010/11.  The last Lincoln in 2011 was (4:00:16) which, while not all time marathon PR best in terms of distance from Boston Qualifier.  That gap,  gives a concrete “how far away” am I assessment.  In 1996 the qualifying standard for a 31-year-old male was 3:05 – so 50 minutes off.  In 2011 the standard for a 46-year-old male was 3:30 – so 30 minutes off (before that dratted 2012 change).

So, as you can see I’m not a BQ type guy.  As I shared on other posts I’m a grinder, mid-packer and occasional trophy sniffer.  I tore through my body through years of ho-hum endurance training (enjoying it a lot when healthy) and discovered structured, progressive, random strength programming in late 2009.  The results of STRENGTH + ENDURANCE = PRs.  And perhaps a long shot with a perfect storm of a BQ.

If I was closer in 2011, what happened?  Two things -

1. in 2012 I was disconnected from a CrossFit box and structured programming.  There’s a raging debate on the blog-o-sphere and web land about how structured that programming is.  I’ve benefited from some great training at three different boxes and structure (so Black Box and Starting Strength programming to level out the ‘randomness’).
2. feeling a tad weak after high mileage December, decided to get my strength swag back (haha) and along the way jumped into CrossFit Open Games.  I completed all 5 WODs at Rx (barely) during a cruddy Spring for running.  Also I did not appreciate the maximal muscle stuff needed to pull off the 5 weeks of the CrossFit Open.  It would put me at a max rep strength on each WOD (not 70% like most Master Males, 45-49).  So there were four weeks of “run more than 5 miles or do hills, rigghhhht, no!” Mistake? Not really, would do again in a heart beat.  It was fun.  Plus while slower than 2010-2012 marathons it was faster by 5 minutes than my max aerobic driven 2009 Lincoln Marathon and felt incredible the day after.  Oh and no injuries!  There’s much more to fitness than what happens on 26.2 miles!  Still if your dream is a killer 26.2 then that leads to the next big bullet line -

So what?  What are you going do now?

Three  things

1. ENDURANCE. Understand there ain’t no thing as a free lunch as Mark Twight said.  He’s the guy who trained the Movie 300 shredded Spartans at Gym Jones but I can’t get his report for free but know it’s there.  I’m ramping up a mix of speed, stamina and endurance work.  I still value CrossFit Endurance (lots of hate out there in the endurance only community). Come-on ectomorph brothers and sisters, I was once was like you.  But strength is good.  We’re all learning. Jason Fitzgerald and Strength Running is none too happy with it!     Get you head spinning and read the honorable response by TJ Murphy – a high enduro refugee.I’m forgoing CrossFit Endurance and following the FIRST’s Run Less, Run Faster from Runner’s World (RLRF).  It’s a nice 3 running workout plan each week – so tempo, speed and long run.  I leveraged part of this (from Week 8) jumping in with a friend, Amy Uhlmann, who nailed her BQ at Des Moines in October 2012.  On her second marathon.  Freak!
2. STRENGTH.  Will strip away some of the intense chipper and limit my AMRAPs.  I need time and recovery for an aggressive swim/bike/run (s/b/r) schedule. Metcons are not suitable substitutions – they have their place.  I’ve learned that let the high intensity intervals stand on their own (whether in the pool, on a bike or running on a trail).  I’ll head back to the Y for some work following a lighter version of Mark Rippetoe’s Starting Strength, punch card at CrossFit and take my strength on the road within the RLRF speed.  I’m forgoing some exercises for now – sumo deadlift high pulls, box jumps (steps instead) and snatches while focusing on squats, strict pull ups, squats, bench, squats, push ups, squats, swings, squats, lunges, squats-thrusters, toes-to-bar, squats – see trend.  SQUATs, loaded, unloaded, my life!
3. OTHER. Kick in the s/b of the s/b/r – have great swim and bike workouts ready. On those 105 degree days, a pool or bike beats the foot path!

I’m scribing my results daily at Garmin Connect (feel free to connect) and will summarize here and for group stuff on my favorite local group – Freaky Fast Runners.

Next

Details of training, with anchors for Marathon, 5 mile and 10k are shared in the table below.   Think about doing the same for yourself. Include similar races, same course each year. It helps a ton in giving you an apples to apples comparison of the only contest that matters – you against yourself and time (real and father).  One of the things I haven’t appreciated in the mood swings and debates on strength/endurance/combo or right “approach” is lack of transparency.

http://athlinks.com/racer/results/68436406

and here  “type in Kohrell, D” http://www.lincolnrun.org/resultsdb.asp

with this summary below – ok this very detailed table screaming for 15 pie charts – below – double click on the “jpg” and it will expand!

If I were making this up the times would be MUCH faster!

 

 

Lincoln Marathon 2013 by coachdavek at Garmin Connect – Details

“Not so fast my friend on your Moment of Truth blog post”! Never thought I’d quote Lee Corso.  Well it snowed on May 1 and KC Royals are 1st.

Always good to finish!

Maybe the Mayans we’re just slightly off?

4:28 (10:06 mile pace) versus 4:00 (9:06) – not a good trade between the Lincoln Marathon 2013 and 2011 versions.  The weather may have been a tad chillier today, wind stiffer, but still a noticeable add.  On the positive side this was the 7th of 9 Lincoln Marathons – better than 2009/06 and close to 03.

Here’s the Garmin Notes and Quick Assessment.

Finished! After last year’s ducking at the 1/2 due to heat and obsession with time, focused on just finishing. 2:06 front half, 2:22 back. Rain held off, but cool low 40s day with a stiff N/NW wind. Felt it the most mile 21-24 until we hit the trail again. Quite a bit off PR of 2011 (4:00), better than 09 and 06. Close to 03.

Off the ‘golden years’ of 94-96. I’ll take it!

Quick comparison to 2011 programming.

• Same intensity on CrossFit (probably more) and better swimming. I jumped into the CrossFit Games Open – intense 5 weeks of WODs close to my maximum strength or beyond.  Sort of zapped some of that March running ramp up.  I’d do again in a heart beat and will next year, with the added benefit of continued strength.
  
• Not nearly as much Track or Hill work.  This likely loomed much larger than I thought or gave credit.  The endless Winter sort of sucked out the momentum or time to crank out serious speed sessions at our track places (East or Northeast).  Good swimming practices in January – February supplemented, but missed that critical 7-8 weeks from late February to late April.  Ditto on serious hill work.  Is that anaerobic work beneficial for marathons? The debate continues.  It’s spot on for 90 minutes or less (especially 5-10k)!
  
• Volume was 253 to 383 or 130 less (17 per week versus 26). I’m not a mileage hog but some quality volume is needed, even on the 3 per week approach from Hanson’s Approach or Runner World’s Run Less.
  
• 2011 Weight was 166, 2013 was 168 – a wash (2002-08 was 178-180s).  Could see what a skinny model weight might do?
• Last Fall before the 4:11 repeat at Des Moines (w/in 21 seconds of 2010), running volume much higher, intensity higher, strength training was much less last Fall (2 days compared to 4 per week).
• I’m in good shape for 1/2 to below and feel fine now – just ran with my most faithful training partner – Heidi (dogs are so loyal!)
  

So what?  Scrap approaches, punt or be happy?  I’ll go with door #4 – tweak a bit.  Continue the strength intensity and bring back the volume and intensity of running – back to the 3 intense runs a week and equivalent aerobic (swim/spin/bike) on 1-2 other days. The strength saved me today but could not overcome the lack of volume. And be happy!  Not many people bite off a marathon on 17 miles of running a week.

Lincoln Marathon 2013 by coachdavek at Garmin Connect – Details.

Lincoln Marathon 2013 – Day Before, Moment of Truth

The last sixteen weeks have included an intense cycle of swimming (Jan-Mar) and CrossFit (Jan-end of April).  Time spent for those two almost equals running time.  Of 92 hours working out since the glistening on a new year, 50 were spent on something other than running.  Additionally about an 1/8th of Lincoln Marathon preparation has been spent on other activities – rowing, cycling, hiking (snow shoveling and camping) and walking.

CrossFit Games 13.5 – Fran, yet even nastier than her normal bad self!

Tomorrow is the moment of truth.  This sixteen weeks has been most similar to my 2011 Lincoln Marathon preparation.  Differences this time – more strength training (CrossFit Starting Strength and WODs for CrossFit Games Open) and less speed work on the track (Spring that was more like a Winter!).  I hope the results are similar to 2011′s 4:00:16, maybe even a shade faster!

Activity Distribution Report for coachdavek
2013 – 16 weeks – 1/1 to 5/4
Activity Type	Count	Distance	Time	Avg HR
Running	104	253.5	42:58:07	146
CrossFit	74	0.2	20:39:57	113
Lap Swimming	22	22.13	14:28:42	–
Rowing	21	12.67	1:42:26	–
Walking	15	14.31	4:34:30	120
Hiking	10	7.42	3:37:28	107
Cycling	7	16.44	2:20:37	–
Indoor Cycling	6	23.99	1:54:16	–
Track Running	1	4.69	43:42	–
Summary	260	355.34	92:59:46	141

Some other links
2011 Lincoln Marathon Recap
CrossFit / Anaerobic Training Stuff n Skillz

10 Marathon Tips – Lincoln Marathon

Shared this in our Freaky Fast Face Group before Lincoln Marathon – 2013.  Very text’y and no pics. 

Marathoner / 1/2 marathoners – some tips.
I probably should save this in a text file since I repost something akin to it each year.
1. Grab a cheap poncho, throw away long sleeve t-shirt and gloves. The weather looks like light rain ending by 8am, little chilly, 40’s on Sunday. Should be in 50’s for marathoners and nicer coming back out of Holmes Lake. This is actually good weather. You won’t want to keep the extra gear on – by the time you hit South Street, you all will be warm. ALSO DON’T overdress. We’ve had a longgggggggggggg extended winter/spring. Remember those runs when you overdressed and then left your pants, hats, sports bras at my door leaving me with all sorts of explaining to do!
2. Take some chaps stick – good for chafing. Put on lips (duh), nipples, under arm.
3. Walk through water stations – keep to your right and ease back in gracefully. Sheridan and 48th are packed, but there’s room. Early on adrenaline’s a kicking and you don’t want to slow down. In Lincoln the marathon doesn’t really start til you kiss 70th street good bye and ½ begins on the downhill of 20th. I’ve found it helps a ton to break in some other exercises (easy squats, a lunge, even a push up) at about every 10k. I’m too OCD to try Galloway’s method of run/walk, but there’s some solid science behind it. For anyone over 3 hours on marathon, 1:30 on a half, ensuring you get refueling will more than offset the time to get the fuel. (Joel you can therefore ignore all water stations )
4. Take liquids at each stop but don’t overdo it. Hypernatremia (really means low sodium relative to amount of water) can be as much a problem as Dehydration from 3 hours on. Take the bananas/oranges when offered. GO WITH WHAT YOU Trained with. You know your body
5. Don’t worry about exact pace plans from mile 1-3. This event is quite a bit bigger. It’s actually a good idea to have your first mile the slowest (as the case in my 2011 Lincoln Marathon).
6. Marathon – a couple ibuprofen’s can help at 2 hours – don’t overdo. 2 is enough. Also if sodium is an issue for you (my case with non-existent thyroid) some pretzel sticks in a bag or salt packet sprinkled on the oranges handed out at 10th street help a ton.
7. Sunglasses, hat can help. Store your ipod until after the trail on Highway 2 or at least keep it on low. We don’t want any Freaks looking clueless and not allowing someone to pass (whether that person should pass ya is another story).
8. Marathon – On the Highway 2 trail check your instinct to pick it up to pass a lot
a. Slightly slower 1.75 miles will mean nothing over the course of expended energy for not much gain
b. Sloppy feet, if muddy, ain’t fun
c. Related, don’t weave side to side like the Harlem Shake. Why run 13.7 or 26.9? Look ahead a ¼ mile and make a straight line, keep on that sight line.
9. Have fun! Really, enjoy the day. Embrace it. Marathons and Ultras are difficult to “race”. So just enjoy it
10. Encourage others – we’re all good at that anyway, there’s a powerful psychological and spiritual release when you do. When you’re mind says give up, you still have over an hour of energy at least to go!

Lincoln Marathon 2013: Terrorist Punks Don’t Mess with Memorial Stadium

What a week:

• Horrific event of the
  Boston Marathon bombing on April 15.
• Heroism
  of runners, families, first responders, friends, all Bostonian on
  display immediately after. An overwhelming response by
  the global running community.
• On April 19,
  Islamic terrorists Tamerlan Tsarnaev killed after gun fight and his
  younger brother Dzhokhar Tsarnaev apprehended late in the
  day. (The source of the terrorism doesn’t matter, you’re punk
  cowards).

Least any cell or wannabees think
they’ve deterred the marathon spirit. Forget it. You’ve
absolutely hardened the resolve of a tribe of people who think
shredded blisters, bloody nipples, lactic acid, depletion and
dehydration are sign of a good time. We’ll give blood after
the 26.2 and, though on the lighter side of weight, would gladly
take you out one on one. Forget also any copy cat activity.
If you can find Nebraska on the map, cross that off your list for
our little marathon on May 5. Here’s six hints why.

1. Memorial Stadium is not a smart place to
   target. It’s big and fortress like. We lock it down and take
   immense pride in it. Husker nation is already absolutely
   torked at you – touch the stadium and you’ll see what wrath is
   about.
   it’s fortress” alt=”Memorial_Stadium_West” src=”http://coachdavek.files.wordpress.com/2013/04/memorial_stadium_west.jpg?w=300″ width=”300″ height=”199″ /> Lincoln Marathon Finish -
   yes it’s fortress

2. You see legends
   have coached here – two mighty ones named Devaney and
   Osborne. They coached thousands of men who are infinitely
   more powerful than you and would snap your pencil necks for fun.
   
   

   It’s Tom’s
   House

3. Should you disrupt the current
   coach’s Sunday morning routine – even worse. He’s a bit of a
   yeller, from Youngstown and from pics I’ve seen of your scrawny
   sorry selves, could easily take you out, one-handed.
   - easily” src=”http://coachdavek.files.wordpress.com/2013/04/bo_yeller.jpg” width=”300″ height=”200″ /> Bo Knows How to Kick your
   Ass – easily

4. Let’s say you make your
   way in, well you’re now awfully close to the weight room Ndamukong
   Suh built. He throws 225lb quarterbacks around for a hobby
   
   with the Man name Suh?” src=”http://coachdavek.files.wordpress.com/2013/04/suh.jpg” width=”300″ height=”200″ /> Do you really want to mess
   with the Man name Suh?

5. Oh while
   you’re at it, you might think Rex Burkhead is too tenderhearted to
   put up a fight. He ain’t. He’s really Superman. When
   the Feds were calling Chuck Norris to bail them out, he called Rex
   for back up. Sure we rally 100% over kids in all walks of
   life, especially those fighting cancer, like Jack. But screw
   with those kids, like you did to the innocent eight year old boy
   Martin and we’ll make sure your appointment with God is granted
   ASAP. No, there won’t be 70 dates lined up for ya either – so
   you’ve died a virgin and a virgin you’ll remain! You will
   find the pressure cooker bomb filled back pack you placed right by
   Martin repeatedly shoved “up yours” for eternity.
   and honor kids” src=”http://coachdavek.files.wordpress.com/2013/04/nebraska-football-the-legend-of-rex-burkhead-l-jeynd5.png?w=300″ width=”300″ height=”199″ /> Rex and Jack – we protect
   and honor kids

6. Finally, cause if you
   do happen to bump into Rex, you’ll hack off everyone woman in the
   State. And you see, no right-to-bear arms queasiness in this
   Go Big Red State. All chica’s pack guns. And 99.5% of
   women think Rexy is Super Sexy. We wouldn’t call in DHS for
   back up – the exact opposite. We would have to call in DHS,
   NSA, CIA, whatever to stop them from crushing whatever hater
   homeland you really call home. So internet, wannabe,
   Jihadist, psychopaths keep out!
   kick your butt and whatever punk cell you call home” src=”http://coachdavek.files.wordpress.com/2013/04/women-buy-guns.jpg?w=300″ width=”300″ height=”201″ /> Yes, our women can
   seriously kick your booty and whatever punk cell you call
   home

CrossFit Endurance for the Average Joe

If this were 2009, I’d be freaking out now and not in a freaky fast way.  Why?  In the first two months of this year I’ve snagged 100 miles running.  50 a month average, with a May marathon – that’s not good.  Or it didn’t used to be.

Miles – Oh My!

After a running catch up in December, amidst some crappy running conditions from December 18th on (ice/snow) I felt a need to get some strength back.  So enter CrossFit Cornhusker  and my third CrossFit affiliate experience since 2010.  They’ve all been great! The other two are CrossFit Lincoln and Bellevue University.   I’m following the same training approach of my new marathon PR in 2011 – 4:00:16.  Last year I mixed a good amount of body weight, chipper, AMRAP type WODs among my run/swim/bike.  It amounted to about 2 a week.  I decided it was time to ramp up to 3.5 times a week of the full assortment of CrossFit WODs (so hello Oly Lifting, pushing through functional movement and outstanding coaching by Jordan Klasek.)

Results – a mix of miles and WODs (workouts of the day).  So when I look at time, I’m a bit more confident.  My life does not permit 8-14 hours of WODs a week.  My “happy place” is right at 6.

Time – Yes!

With that programming time I’m able to crank an occasional average Joe marathon at 40 minutes faster than my late 30′s/ early 40′s self.  Pretty cool.  That’s why I like to think of CrossFit as training for the Average Joe.  I may not reach my Boston Qualifier (BQ), but I’m a lot healthier and able to work training into a real life.   Since my kids swim for Nebraska Aquatics, I decided to ramp up the laps too.  Quick ratio – 1 mile of swimming is equal to 4 miles of running (rough, but it works).   In the first two months of this year right at 50% of my training has been CrossFit/Swimming, 40% running and 10% other (row, walk, little bit of cycling and yes, snow shoveling).

CrossFit + Max life swimming yardage + Quality Running miles =  Average Joe Happy.

Final note, I’ve enjoyed using DailyMiles over the last years.  Another way to see the mix of time/miles is through my trusty Garmin (3rd one at 410) and using the http://connect.garmin.com/calendar  to the max.  Garmin has been slow in adding the trending,  other workouts and analysis to Connect.  What’s there now is solid.  And I salute them!

Two week glance via Garmin Connect Calendar feature.

http://www.crossfitendurance.com/
http://www.crossfit.com/

Market to Market – 2012

What a great weekend for running in Nebraska!

Team Freaky Fast Strategy Session!

Market-to-Market Relay (78 miles, 400 teams over 3,000 runners), Market-to-Market 50k (300), Double Half Mary (300total), Monument Marathon – 5k (400), Pumpkin Run in Lincoln (1,000 kids!) – 5,000 Total!

Running is something to experience NOT watch.  We will never draw the numbers on the TV.  We do absolutely kick booty for the in-person, life long experience.

My piece of weekend of racing was a part of the Freaky Fast Mixed team  – a group of eight fun, freaky and sometimes fast people – two guys, six gals!  In addition twenty other Freaks were interspersed on six other teams!  The eight person teams leaped through two or three legs, covering 3 to 5 miles at each leg and 7-11 miles for the day.  The scenery was stunning at times – yup even for Nebraska that can happen. The camaraderie among teams and within teams was inspiring.

Need a little get in your “getty-up”?!  Jump in on one of the exploding relay events, tough mudder, something that connects you with other people!

The family community feeling will transcend your own little team – you’ll see it in waves throughout the event.

Transition points on rural roads

One of the “misty eye” moments for me was just soaking in the mass merge of runners of all stripes at relay leg 16. It was near one of our dear long running routes on 162nd Street on the Mo-Pac trail.  Typically you’ll see a couple of runners or groups, cyclists and maybe a walker or two.  At this transition point, as later groups caught up with earlier start groups, several hundred people squeezed into a rural road and cheered their hearts out for everyone and anyone.  Simply amazing!

Brick house!

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 one mixed some strength too (kettle bell).

Kept clock rolling. 1/3 mile warm up w/ Heidi/ 1/4 w/ Freaky Fast gang Sherri PJ, Lissa and Tim. 4 bricks of 5- 200′s with rest = time for 200 x 1.2 to 1.5 (so a short rest). 25 kettle bell swings and squats to warm up (25# kb). Brick 1: 39, 42, 43, 45, 42. 15 kb swings. 3 minutes rest. Brick 2: 39. 42, 43 44, 42. 15 squats, Brick 3: 38, 41,39, 42, 39 4 min rest; Brick 4: 38, 40, 41, 41, 39. Brick 3 and 4 were fastest. 4k (2.48 m) – in 14minutes 6 seconds (5:41 mile pace). Jogged/walked 2 lap recovery. Last lap included KB – 10 curls (l/r), 10 side bends, 10 tri ext, 25 figure 8′s. (145 tot strength).