Death by Prowler from Starting Strength

Death by Prowler.

Have been exploring alternatives for metcon/chipper work to balance out s/b/r (swim/bike/run) and structured Olympic lifting training.  Need to get my hands on this.  The concern with high rep barbell training is form breakdown.  The run/bike/row repeats (200,400,800 meters, mile) with body-strength and appropriate loaded weight (kettlebell at 35-52lbs) have been great for me.  At times I’ve questioned the wisdom of same with OHS, Cleans, Snatches where I’m still mastering the form.

This statement on page 3 of by Matt Reynolds and Stef Bradford’s article struck a nerve, chord with me – in a good way.

It would be irresponsible of me to fail to note that the Prowler can be effectively used and programmed for regular people, non-competitors active in a strength program but who want to work for “metabolic conditioning.” I believe that “metcon” work with the Prowler is far superior to that performed with barbells (using strength exercises, or even worse, Olympic lifts), because the point of the exercise is to appropriately condition the metabolic processes without the systemic inflammation, muscular microtrauma, and CNS frying of the typical Crossfit “metcon” workouts. This can be done efficiently and effectively with the Prowler, since you literally cannot use bad technique – as opposed to barbell-based “metcon” where form breakdown with ultra-high reps leads to a relearning of incorrect motor patterns, as well as a highly increased chance of injury from performing barbell movements under extreme fatigue. Be smart. If you want to do “metabolic conditioning,” then condition the metabolic processes. Don’t destroy your body with mindless high-rep barbell movements using horrific form.

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!

 

 

The Science of Strength

Have been reviewing and dissecting the approach of Joe Vennare and his brother since Joe “favorited” my Twitter Tweet “post Lincoln Marathon WOD – Fight Gone Bad”.  I really am impressed by their balance approach to strength and endurance!  Power of social media.  Some nice, simple vids on their site as well and good mixed WODs (run/kettlebell/body strength)

 

The Science of Strength.

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

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/

Time not Distance – kicking off 2011

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 miles and several anaerobic sessions (the aerobic miles inflated due to indoor bike/spinning)
• Steady because I hit a target time goal of 26-30 hours each month or 50-55 minutes each day.

I’ll chose steady.

Daily mile allows a nice quick summary for both time and distance.  I’m hoping to see some drill down ability for

Time is my primary outcome measure now

Rowing and CrossFit/Fitness categories – but I’m not picky.  It’s nice to have a utility that lets me track it all.

Here’s January’s summary

• Total miles: 301
• Cycling (trainer, spin, rinse, repeat) – 222
• Running – 67
• Rowing – 10
• Swimming – 2
• CrossFit WOD’s – 11

February may have a different mix of aerobic miles.  My plan though is a little more swimming, less spinning, running up to 90-100 miles, same row and 12 CrossFit WOD”s.  The idea is flexibility, intensity and consistency.  I would rather hit  rowing/bike/swim at 100% than just log miles on ice (though sometimes I’ll use the mental discipline and crank some miles in -10 weather).

My primary exercise outcome measure from 1992-2009, no longer the case.

Similarly if my shoulders are screaming after a CrossFit WOD (lets say pull up, thruster or wall ball intensive one)  I’ll rest from swimming and rowing for a day or two.  I’ll bike or run instead.  Over the last year I’ve found rowing to be the closest substitute for running in terms of distance and effort.

Quick question for you all, how do you gauge your exercise outcome and success?

1 Year of CrossFit WOD’s and Triathlon Training (Week 48-52)

Racing like Lightning McQueen - Cha Ching!

52 weeks of CrossFit Workouts Of the Day and Triathlon Training.   Add in the P90x round from October of 2009 to January 17 of 2010 and that’s a solid 65 week test of cross training.  The detailed statistics are available in a year end capper.  I also shared some candid results in the “Proof Positive of Training Change after the Tulsa Marathon”.  So there’s been enough summarizing already!

The last five weeks were a true rush of activity – catching up on some cycle, row and swim miles.  I have been ramping up the CrossFit WOD’s in preparation of returning to CrossFit Lincoln (which began last week!).  Through all of that and the normal Christmas – New Year’s activity rush I felt comfortable and strong.

So without further ado – here’s the highlights.

For the next 52 weeks, I’ll pop in a quick blurb from time to time regarding my weekly training.  Feel free to join me on Daily Miles for the weekly logs.  I’ve been looking at a lot, and I mean a lot, of aerobic / anaerobic/ strength training exercises and will be share much more on those in 2011.  So keep your browsers open and check back!

Five Week Stats Day 329 – 365

Week ending	12/19	12/26	1/2	1/9	1/16
Running	11.5	8	16	9.5	17
Walking / Hiking	0	0	0	0	0
Cycling/spinning	21.7	27	33	30.5	88
Swimming	.57	.71	3.1	.85	0
Rowing	3.11	0	4.35	.62	3.5
CrossFit WOD’s	3	3	4	2	2
Total miles, Time. Workouts (WODs), Highlights	37 miles 5:13hrs 11WODs Mix of workouts and CF Whitten	35 miles 4:15 hrs 12WODs Power Snatch WOD & Workout Mix	62 miles 7:48 hrs 15 WODs Wrapped up 2010 miles – 3 mi of swim, great spin, CF WODs, 7.35 6 mile run	41 miles 4:19 hrs 10 WODs CrossFit Luce.	109 miles, 7:27 hrs 11 WODs Not a mileage hog but all those spin miles add up.  Plus 63 miles on bike on Friday evening into early Saturday

Week 43-47 of CrossFit WOD’s and Triathlon Training

I shared a catharsis in my post Tulsa Marathon recap a few weeks ago.  Since then I’ve ramped up my CrossFit intensity at home and the Y, am saving some valuable coin to return to the CrossFit Lincoln box and have picked up some swim, row and bike miles!  Fun way to end the year.

Five Week Stats 293-328

Week ending	11/14	11/21	11/28	12/5	12/12
Running	11	34	9	14	15
Walking / Hiking	0	3	0	0	0
Cycling/spinning	6	6	11	6	14
Swimming	0	.14	.75	0	0
Rowing	0	0	0	1.25	1.25
CrossFit WOD’s	3	1	2	3	3
Total miles, Time. Workouts (WODs), Highlights	22 miles 3:22 hrs 8 WODs Taper Week	43 miles 6:58 hrs 8 WODs Tulsa Marathon – 14 & 1/2 year PR!  4:07:49!	21 miles 3:03 hrs 7 WODs Fran under 7 minutes and best post marathon feeling!	21 miles 3:26 9WODs 20 miler – Holiday Run 5k – 23:55 with Heidi.  Pretty good for the course	30 miles, 4:32 10 WODs Final outdoor track workout for a while – 56 deg in Dec!

Proof Positive of Training Change – from Aerobic Only to Aerobic + Strength + Anaerobic Burst

Summary

If you’re an aerobic athlete (runner, swimmer, cyclist, triathlete) who’s reached a plateau, has found more miles does not translate into success and wonders if strength training might help - please read. I’m not offering a quick fix, food gimmick, shake, or simple  trick.  Over the last year I’ve ventured into a different way of getting to a goal – it may not be for everyone.  But I have found an incredible payoff from it and embrace it.

It’s a few simple things

• Incorporate the right kind of strength training (read more in this blog) 2-4 times a week
• Cut back your miles for miles sake
• For your existing mileage look toward performance, speed and stamina
• Chart your progress over 12 months and see what happens!

Detail

Proof.  Data.  Trends.  Statistics and data gathering can mislead and interpretation of results requires wisdom as well as raw analytic power.  That clarification and limitation declared, I do think there’s enough evidence that a combination of Strength Training + Aerobic Training is far more powerful than Aerobic Training alone.  Modify that aerobic training to focus on stamina, speed, flexibility and burst, and alongside the strength training, your results will be strong.  Hone that further with improved nutrition and those strong results become powerful.

Two years ago, during one of my worst marathon experiences (4:52 at Twin Cities), I thought about punting it.  Pack it up.  Give it up. It was miserable weather day, but I had endured worse.  It seemed though a goal of getting to Boston (or 1 hour and 22 minutes faster) was an impossible hope. Rather than give up I decided to push it harder.  So in 2009 I ramped up the training.  I knocked off a Pikes Peak Double and some “ok” marathon times (4:30 range).  The price of that ramp up was high: a strained, torn sartorius tendon.  By October of 2009 I was hobbling at the start of the Des Moines Marathon.  Sure, lots of miles in the bank, toward 1,500 running for 2009.  But hobbling still.

That began my entry into cross training – had done that in triathlon terms for several years.  But serious cross training, or more properly strength training, nope, nada, avoided it.

P90x was Stage 1.  It was perfect for torturing my aerobically fed and strength dead body into shape.  All the Tony Horton’isms, pull ups, sneaky lunges, gut cracking ab routines, yoga twisting/humbling sessions and push ups a guy could hope for.  I saw some nice results.

A chance encounter with a surly but dedicated athletic trainer, Mike Livergood, at Bellevue University in January of 2010 led to Stage 2 – CrossFit and CrossFit Endurance.  Similar in many regards, the difference between the Beachbody DVD fed programming and organic CrossFit approach was significant. CrossFit is a better fit for my performance goals.  Step by step, coaching from a great box and set of trainers at the Lincoln CrossFit box (Cole, Jeremy, Kelsey Phil and Tanya) and staying with it on my own have led to the best fitness base in my adult life.

Stage 3 involved extending a wonderful speed group of like minded, er like age, friends to a group of Freaky Fast Runners I had no business trying to chase.  From June until present, this group has been an evolving network of fast people who have fun.  Not quite the same every time, but always putting the hammer down for speed, hills or a Saturday run.  Love you all!

So what does this mean?  Big deal?

I’ve been blessed to achieve 15 year PR’s in 5 mile, 15k and marathon races.  This has been my best year of racing since 1996-98.  There’s been some learning curve and minor injuries: a hamstring pull in late May from performing too many deadlifts a day before a 5 mile race and calf pull in July as my body adapted to move towards a “pose” esque running style, lots of hills, etc. From beginning to end – I’ve been pleasantly surprised or more apropos, shocked!

While a 3 hour 30 minute marathon for Boston or a Full Ironman triathlon are not a sure thing, I can at least place those in the realm of possibility.  I’ve been able to shave 24 minutes off my aerobicly training injected marathons of 2009, and now have only 37 minutes to go.  The table below lists the results for marathons.

I’ve also cut 15lbs, from 176 to 161, increased muscle strength and burst across a variety of tests.  My “vitamin I” (ibuprofen) fix has been cut dramatically (not pounding the body and actually strengthening muscles, ligaments and connective tissue).  I am to do things I didn’t image possible – a kipping pull up, jumping up with confidence to a 8′ pull up bar height, over 250lbs for deadlift, 40 unbroken knees to elbows. This still a ton of other goals to still drive me; for example, why not try to attain the Navy Seal standard for 40-50 age males?

More distinctions:

• In 2010 I will run 66% the amount of running miles compared to 2009  (1,000 to 1,500) with the same biking and swim miles.  Total aerobic miles will nudge 1,550 to 1,600 versus 2,000 in 2010.  New aerobic miles have been introduced through rowing.
• In 2010 that 66% running miles will have been done at much more efficient and faster pace.
• In 2010 my anaerobic training (CrossFit) will reach 140 Workouts Of the Day (WODs), not including the aerobic oriented WOD’s.  Overall training hours will be the same as 2009.

Marathon	State	Date	Place Overall	Place %	Pace	Time	PR +/-
Route 66 Marathon – Tulsa Marathon	OK	11/21/2010	422/1648	25.61%	9:27	4:07:55	P.R.
Lincoln National Guard Marathon & Half-marathon 2010 – Run -Marathon	NE	5/2/2010	667/1154	57.80%	9:51	4:18:29	+10:34
Brookings Marathon – RUN – Marathon	SD	5/15/2010	119/203	58.62%	10:02	4:22:57	+15:02
Lincoln Marathon – Run :: 26.2Mi	NE	5/4/2003	523/785	66.62%	10:02	4:23:14	+15:19
Siouxland Marathon And Half Marathon – Marathon	SD	10/20/2007	107/166	64.46%	10:07	4:25:11	+17:16
Scheels And Adidas Fargo Marathon, Half-Marathon & 5K – Marathon	ND	5/19/2007	819/1191	74.81%	10:18	4:30:02	+22:07
IMT Des Moines Marathon 2009 – Run*Marathon	IA	10/18/2009	922/1374	67.10%	10:21	4:31:27	+23:32
Lincoln National Guard Marathon & Half Marathon 2009 – Run -Marathon	NE	5/3/2009	768/1142	67.25%	10:26	4:33:23	+25:28
Go! St. Louis Marathon & Half Marathon 2008 – Run-Marathon	MO	4/6/2008	1106/1617	68.40%	10:36	4:38:00	+30:05
Lincoln Marathon 2006 – RUN – MARATHON	NE	5/7/2006	775/959	80.81%	10:44	4:41:28	+33:33
11Th Annual Gobbler Grind Marathon,Half-Marathon, 5K & Marathon Relay – 26.2Mi Run	KS	11/18/2007	175/244	71.72%	10:54	4:45:46	+37:51
Oklahoma Marathon 2003	OK	11/22/2003	205/308	66.56%	10:57	4:47:15	+39:20
Medtronic Twin Cities Marathon & Medtronic Tc 10 Mile 2008 – Run-Marathon	MN	10/5/2008	6172/7967	77.47%	11:04	4:50:09	+42:14
Pensacola Marathon And Half Marathon – Marathon	FL	2/17/2008	175/263	66.54%	11:09	4:52:24	+44:29
Community First Fox Cities Marathon	WI	9/24/2006	510/706	70.96%	11:13	4:54:10	+46:15
Pikes Peak Marathon 2007	CO	8/19/2007	551/773	71.28%	18:28	8:04:03	+3:56:08
Pikes Peak Ascent 2009 – Marathon	CO	8/15/2009	668/711	78.48%	21:31	9:23:49	+5:15:54
Lincoln National Guard Marathon – 1995	NE	5/1/1995	NA	NA	9:38	4:12:22	+4:27
Lincoln National Guard Marathon – 1994	NE	5/1/1994	NA	NA	9:03	3:57:11	-10:44
Lincoln National Guard Marathon – 1996	NE	5/1/1996	NA	NA	8:59	3:55:36	-12:19

Week 22-26 of CrossFit WOD’s + Triathlon Training

5 Weekly stats + a Sunday – Day 148 to 184.

Week ending	6/27	7/4	7/11	7/18	7/25
Running	12	21	21	12	21
Walking / Hiking	0	0	0	6.95
Cycling/spinning	0	7.5	2.25	2.25	21
Swimming	.17		.2	.2	.45
Rowing	1.0		.25	.5	0
CrossFit WOD’s	2	1	3	2	2
Total miles, Time. Workouts (WODs), Highlights	13 miles 3:02 10WODs 1,000′s and Obs. Hill	28 miles 4:19 6 WODs MS Run	25 miles 5:09 12 WODs 5k Timed Run @ NE – 23.41 & CF Fran	23 miles 5:24 13 WODs Hiking @ Camp Cornhusker	42 miles 6:25 13 WOD’s Repeat 400′s on Monday – 92-1:42 & balance of bike/run

Drats – another multi-week catch up.  Am just including highlights below and will get back into the full swing of things from August on.  Also am changing up weeks to a Monday to Sunday format – this fits with the Daily Miles tracking.

I used to be far more obssessed about weekly mileage totals – especially for running.  I’ve modified and mellowed a bit.  I try to attain three simple goals now.

• Monthly total mileage at 140 (swim, bike, run)
  • 3 hard running workouts each week (generally aligned with CrossFit Endurance and broken into speed, hills/threshold and longer medium pace), recovery run and 1 to 2 bike or swim sessions each week.
• 3 CrossFit/Metcon (metabolic conditioning)/ P90x workouts a week
• 5 to 6 hours of exercise each week done at a high intensity of anaerobic and aerobic burst (so heart rate above 145).

Highlights over last five weeks.

1. Mixing in each week a speed workout (Monday nights) and hill/threshold run.  The group is growing by leaps, bounds and sometimes limps!
2. Give and you’re given back to.  Had hit a lull after June racing, time each week was going down and speed seemed to evaporate.  Then Michelle encouraged running with Ashley Kumlien’s MS Run Across America.  That and inspiration from Prefontaine snapped me out of a slump (July 1).  Also led to meeting new running peeps who keep on adding on!
3. My CrossFit Fran, Murph and Angie’s are improving, both in time, form and closeness to the “rq’d”.
4. Hit a nice 5k time trail with Rachael in mid July – was very encouraging.
5. Can hiking through hills/woods in the heat of day qualify as workout?  Absolutely and did it with my son Joshua at Webelos Camp.
6. Sometimes an old bike can still do you good!  Love the new Trek Alpha 1.2.  But for biking and running with a dog alongside, the old hybrid and simple pedals works perfectly
7. Exercise time is going up!  And will need that for the Pike’s Peak Ascent on August 21st!