2014.  Buh-bye! Stress fracture, some missed training cycles and races, some regrets but plenty of highlights.  One affirmation too. Strength is key.

This year my hours of strength training were the only ones to increase.  Miles took a hit (swim/bike/run/row).  Was able to amp up the strength side – in part it was all I could do for a few weeks (other than walk).

The strength training was split into:

  • Circuit / bodyweight intensive boxing working outs (January – April with occasional hitting a 100# bag in basement now)
  • Metabolic conditioning during kids’ baseball, softball, soccer practices (either as coach or parent in waiting) – bring a 12# medicine ball or 45# kettlebell and workout on trail, park or field for an hour (March – October and occasional now)
  • Progressive Calisthenic Conditioning – bodyweight alternative to weights (March to now)
  • Mark Rippetoe’s Starting Strength – barbell fun! (November to now).  Legit 3 x 5s as of 12/26/14 are 150# back squat, 135 bench, 95 press, 95 power clean and 185 deadlift.  Started at 95 BS, 75 bench, 60 power clean and 135 deadlift (11/8/14).  Got a form check on back squat when hitting 165 – not going nearly deep enough.  So I backed off weight load and slowly added.

Got this article from co-Lincoln Marathon director and Tiger Coaching founder, Gary Bredehoft.  Triggered a memory of Mark Rippetoe and Starting Strength.  http://www.outsideonline.com/fitness/bodywork/in-stride/Lifting-Heavy-For-Endurance-Gains.html.   Went through some Starting Strength during some sweet 2012 workouts at Cornhusker CrossFit.  This short article captured a much longer research effort by JSCR – maximal strength training PLUS endurance is better than bodyweight circuits PLUS endurance.  A study in the Journal of Strength and Conditioning Research found that maximal and explosive training paired with endurance workouts lays a better foundation for running economy than a combination of bodyweight circuits and endurance training.

1079349493_79553559001_ari-origin05-arc-121-1271947645691

No, as runner there’s no risk you’ll max out the plates like Suh!

So if time is pressed – best to get some squats + miles in than a whacked out circuit or WOD (not that those are fun!)

Some strength training basics from Mark Rippetoe – there are five core barbell moves and progressive loading of weight over time. The moves: squats, presses, dead lifts, bench presses, and power cleans. The programming is start light and add weight slowly over time.  There are similar programs out there (5 x 5s, 5/3/1). Consistency over several months / years is the key. My 50 year old target in June is 215# back squat, 185 bench, 145 power clean, 265 deadlift and 135 press.

Bodyweight substitutes are available – just journey over (google) progressive calisthenics, Convict Conditioning or my personal favorite Al Kavadlo.  This isn’t an either / or proposition.  The two coexist and compliment – so within the confines of my own “globo-gym” Golds. I’ve hit the 5 barbell moves 2-3 times a week and blending in some PCC (bridge, leg raise, handstand, push up, pull up single leg squat progressions).

http://www.outsideonline.com/fitness/bodywork/the-fit-list/How-to-Make-Better-Fitness-Goals.html

Recap

2009 looked liked this

runpyramid

2015 will look like this

strengthpyramid

This is one of those New Year’s Day Planning – Retrospective Blog Posts – 2014.  It’s inspired in part by trying to bring together a few data sources: planners, paper scrapes, DailyMile extract (app used from 2010-12) and garmin connect (new tool used since 2013 since I got garmin and they got a good website now).  I’ve continued this blog to help me keep track of the different approaches to fitness I’ve foolishly or wisely pursued. On to that retrospective.  I’ve done a couple of them – last time was in 2011 for a year-end planning.    I’ve also tried to capture two post “big day” events following the:

First, a pic to those who love miles.

24k miles

24,000 miles over the last 22 years. Fun!

I tend to be on the low side of miles for a once to three times a year marathoner type; especially since 2010.  I’m right at 1,000 miles of running each year (1,020 in 2013 and 1450 to 1700 overall the last five years). Those running miles are 1/2 to 1/3  of most marathoners.

The reason for this lean mileage approach is increased reliance on strength training (CrossFit, Starting Strength, Metcon, Body Weight, Boxing, etc) and plenty of cross training.  Related, is the desire to keep healthy.  While not true of every runner, I do find an increase in injury and illness risk from unrelenting mileage.   I also have been able to keep at a happier weight in my mid 160lbs and avoid the “marathoner gut” weight level of 185lbs.

So in my late 40’s I’ve found that mix of exercise that works best – both in form and time.  Yours is likely different.  Just find that happy place and balance.

More on that balance, with other demands in life, it’s strangely consistent that I can crank out 5-7 hours a week of working out.  Sometimes it’s hit, miss or around or during kids’ event; while traveling, picking up what I can almost anywhere and anytime.

5 year time

5 year time – for some key exercises (swim, bike, run, row, strength)

Based on that measure, I hit a high water mark of 290 hours in 2013.  That translates into about 5 hours and 1/2 hours a week. Some weeks topped 10 hours, others were 2.  A strength training intensive week – lots of lifting – typically translates into less time.  During the 10-14 week prep for Pikes Peak, more time each week is on the menu.  I’ve found a benefit of much improved core, pillar, whole body strength in my 40’s – is much smoother adaptation.  So ramping up miles on bike or feet does not kick the snot out of me into to DOMs (delayed onset muscle soreness).  Attaining marathon times of 4 hours to 4:24 since 2010 has involved much less pain the following days than marathons from 4:33 to 4:55 from 2006-09.  Another benefit is there’s more to life than marathons – so all times from one mile to 1/2 marathon have improved.  As I look at my “athlinks” profile I’m actually much better suited for 5k, 10ks and 1/2 marathons.

The number of times I workout is helpful measure to. Bring all three together and a 3D picture of time, number and distance emerges!  It’s displayed in an Excel chart that shouts “way too much time on New Year’s Day after a Husker victory over Georgia (24-19) and time between other bowl games”.😉

3 dimensions

3 dimensions

Now on to 2014!

Goals?

Keeping it simple.

  1. Run Lincoln Marathon well.  Hit Pikes Peak Marathon PR!
  2. Workout 6 hours a week.
  3. Snag at least 3 PRs across any event (run, bike, swim, strength) – could be a 5 mile run, 25 unbroken strict pull-ups, sub 32 50 meter swim.  Who knows?
  4. Run one ultra again (fun because I don’t care about time on those).
  5. Volunteer at 5 or more events.
  6. Learn and master 3 new skills (currently picking up boxing and kick-boxing which is fun beyond all belief; double unders and muscle ups still mock me!)
  7. Have fun!  Enjoy those I workout with and workout with those I enjoy!

What are you goals? I would like to know.

Finally here’s the detailed data – that way I can find it again when I torch a laptop!🙂

detail

detail

20131227-184601.jpg

Have been kicking and hitting it the last month or so with TITLEBoxing in West Omaha (Oakview mall). Literally on the kicking and hitting in terms of workouts. Helping a bit on the business side too.

The core workout mixes boxing and / or kickboxing over 8 rounds (4 minutes each). It’s a perfect program for metabolic, body strength building.

Warm up and cool downs of 15 minutes bracket the core workout – hitting core, abs, lateral and vertical movements.

The pace and fun of learning how to hit well, then applying those skills makes the time fly. It’s a blast!

Menu of exercises includes:
Dozens of and core exercises
Lunges
Burpees
Squats
Med ball varations
Shuffle
Planks
Push-ups
Sit-ups
All four punches (jab, cross, upper cut and hook)
All kick combos (front, roundhouse, back)
Hammer strikes, elbows, knees and other nasties.

Check it out! It’s a solid stand alone program and hits enough body, rotational and skill development for a killer marathon / triathlon cross training workout.

Yo Adrian!!

Image  —  Posted: December 28, 2013 by Dave Kohrell in Boxing, Strength Training, Triathlons
Tags: , , ,

Hamstrings be strong now!

Posted: October 18, 2013 by Dave Kohrell in Strength Training
Tags: , ,

Overview of problem area for runners. Surprisingly so hamstrings and glutes are neglected in endurance running. Sprints and speed are better. We need those strong! The tendency is to become quad and calf dependent. Developing that J’Lo booty isn’t the final result, but hey why not. Strong glutes and hamstrings keep your knees, Achilles and feet so much happier. Nice article here.

http://jasonferruggia.com/7-ways-to-fix-weak-hamstrings/

Squats - do it!

Squats are king and queen!

Shin Splints – ouch!

Posted: October 17, 2013 by Dave Kohrell in Running
Tags: , , , ,

PureFitness Training-Center 

Pure Fitness

Pure Fitness – Lincoln Nebraska

Hey Runners here’s a link with some Corrective Exercises that We have put together for those nasty Shin Splints. Good luck to all of those participating in the M2M. If you have questions regarding the info on Corrective Exercise for Shin Splints, please comment. Here ya go. Thanks.

http://purefitnesslincoln.com/shin-splints-and-running-in-lincolnne/

Good article and even better podcast on running form and mechanics.

http://strengthrunning.com/2013/10/proper-running-form/

http://runnersconnect.net/

I’ve shared from Jason at Strength Running before.  If you look at continuum or scale he’s on the opposite end of CrossFit Endurance’s Brian Mckenzie.  So he’s more in the traditional running mileage with some body strength exercises (whereas Brian MacKenzie is strength/speed/stamina first and foremost).  Candidly I’m somewhere in between.  I respect each one though – torn am I!

Running!

Run free! But what does that mean?

The podcast and discussion with Jeff Gaudette talks about a topic in both camps – proper form, firing the glutes, lean, cadence.  Listen to this! Jeff is an Olympic Trials qualifier (2:22 marathon – sick!) and has been involved in the Hanson’s training approach.

So take a look at the article and listen to the podcast.  Good stuff.

*Key finding, more than a Pose/Chi, midfoot or heel debate, posture is critical!

Summer time of S/B/R/S – Swim/Bike/Run/Strength and what a
fun summer it’s been! Last weekend capped it off with a second
Pikes Peak Double – truly a life defining experience.

Pikes Peak Ascent  - finish cries out for a handstand!

Pikes Peak Ascent – finish cries out for a handstand!

Along the way I’ve been
blessed to snag some bling at our State Games (swim and run), gain
a new 15 year PR in a 5k (21:49) and find that balance among
swimming, biking, running and strength that propels the run
side. There are times in a year where those four legs of a
fitness table are used to propel another side; such as a USMS one hour
postal swim in January or CrossFit Open Games in March to April
Here’s the workout numbers since June 24. Weekly run average of 35
miles per week is something my prior run only focus would have been
proud to attain. Not going carry that the whole year, but
it’s good to know, when a ramp is needed, it’s there. And of
those 280 miles, over half were at a high intensity level – so not
a slog easy run.

Activity
Type
Count Distance Time Elevation
Gain
Avg Speed
Running 68 280.47 – 35
per week av
53:34:52 22,233 5.2
Lap Swimming 13 3.09 1:45:27 0 1.8
Walking 11 4.15 1:32:08 211 2.6
Strength Training 10 0 1:55:19 7
Cycling 8 83.37 7:09:43 1,869 11.6
Open Water Swimming 1 0.28 12:05 1.4
Summary 113 371.36 66:13:23 24,320 5.8

The 2013 Finish Plan

Posted: June 24, 2013 by Dave Kohrell in Triathlons

Copying my notes for the blog for a quick fetch of sorts.  Juggling a few different events (Cornhusker State Games – swim, 5k, sprint tri), Pikes Peak (Aug 17-18), possible Quad Cities Marathon (Sept 22) and show time in Indy on Nov 2.

This approach is based on 3-4 Run days each week (so that means 3 days off your feet!) with lots of cross training.  Feel free to incorporate what helps.  If nothing else take a peek at the Saturday (weekend) long runs – you’ll have 2 at the 20 mile distance, several in the 14-17 range.
1 Speed or Hills each week (M-Tues or Wed)
Sat – Long Run alternating between longer and long. Run the 1/2? Run 60-70% the distace of Marathon training so a 20 mile marathon run = 12-14 for 1/2.
The long runs are based on Run Less Run Faster by Runner’s World (RLRF) – I recommend this as a great Kindle or paper back.  Some track is too!
Strength Training has replaced CrossFit or Bootcamp – it’s more important to know what to focus on, we’ll have some good discusson threads on what to look for in terms of bootcamps, crossfit, etc.
— 3 week ADAPTATION CYCLE —-
June 24-30
Mon – easy run am or swim/bike or rest  6 MI
Tues – swim AM – 1-2k & strength training; Run – Hills @ Holmes – 70th Street – 4 to 8 hill repeats (4 to 8 miles)
Wed –  easy run 5 am & strength training immediately following (body weight) / bike pm – 5 mi
Thursday -speed work at Northeast 5am – 5 x 1000 followed by ST at Y / bike pm 5 mi
Friday – swim
Saturday – 20 mile marathon pace + 30 seconds (9:45)
Sunday – 20 mile bike and strength training

July 1 – 7
Mon – easy run am or swim/bike or rest 6 miles
Tues – swim AM – 1-2k; run – hills at Holmes at 6pm – Obs Hills 10-15
Wednesday easy run 5am & strength training immediately following (body weight) / swim-bike pm
Thursday – speed work at Northeast 6am – 200 bricks
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training
Saturday – 10 miles / 10 mile half
Sunday – LINCOLN MILE – repeat hill walks on Holmes Dam w/ 20-30# vest and strength training

July 8-14
Mon – easy run am or swim/bike or rest
Tues – swim AM – 1-2k; Run – Hills @ Holmes – 70th Street – 4 to 8 hill repeats (4 to 8 miles)
Wed – easy run 5am & strength training immediately following (body weight) / swim-bike pm
Thursday -speed work at Northeast 6pm – ladder
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – NO Strength Training
Saturday – 10-14 miles or CSG Games Swimming (6 mi run early)
Sunday – rest – hill walks – 90 minutes w/ 20# vest

—————–  NOVEMBER 1 and 2 MARATHON and 1/2 Begins ——-
#16 July 15-21
Mon – easy run am or swim/bike or rest
Tues – swim AM – 1-2k;  run – hills at Holmes at 6pm – Obs Hills 10-15
Wednesday easy run 5am & strength training immediately following (body weight) / swim-bike pm
Thursday – speed work at Northeast 6pm – 3 x 1 mile within target pace (RLRF)
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training
Saturday – Energy 5k + 3
Sunday –  UNL 5k am + 3 – strength training in the afternoon

#15 July 22-28 – 5k weekend, back to back
Mon –  easy run am or swim/bike or rest
Tues – swim AM – 1-2k; run – hills at Holmes at 6pm – 70th Street Hills
Wednesday easy run 5am & strength training immediately following (body weight) / swim-bike pm
Thursday – speed work at Northeast 6pm – 4x 800s within target pace (RLRF)
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training
Saturday – City Swim Meet – 6 mile run OR BIKE
Sunday –  CSG Sprint Tri

#14 July 29-4
Mon – easy run am or swim/bike or rest
Tues – Leighton St Hills walks/run x 12 5am
Wednesday easy run 5am & strength training immediately following (body weight) / swim-bike pm
Thursday – speed work at Northeast 6pm – 1200 to 200 ladder (RLRF)
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training
Saturday – 20 miles at target pace (RLRF week 13)
Sunday – Bike/swim am – strength training in the afternoon

#13 Aug 5-11
Mon – easy run am or swim/bike or rest
Tues – Leighton St Hills x 15 5am
Wednesday easy run 5am & strength training immediately following (body weight) / swim-bike pm
Thursday – speed work at Northeast 6pm – 5 x 1000s (RLRF)
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training
Saturday – 15 miles w/ hills
Sunday – Bike/swim am – strength training in the afternoon

#12 Aug 12-18
Mon – easy run am or swim/bike or rest
Tues – AM or PM Dam Hills – no vest – 20
Wednesday swim and body weight
Thursday – am speed work – 4 x 800s on bike path
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training. Travel to Colorado Springs
Saturday – Pikes Peak Ascent
Sunday – Pikes Peak Marathon

#11 Aug 19-25 –
Mon – easy walk am
Tues – easy walk am
Wednesday easy run 5am & strength training immediately following (body weight) / swim-bike pm
Thursday – speed work at Northeast – am or pm – 400’s (6)
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training
Saturday – 6 miles
Sunday – Bike/swim am – strength training in the afternoon

#10 Aug 26-Sept 1-
Mon – easy run am or swim/bike or rest
Tues – run – hills at Holmes at 6pm – 70th Street – 4-8
Wednesday easy run 5am & strength training immediately following (body weight) / swim-bike pm
Thursday – speed work at Northeast 6pm – Yasso 800’s (10) or 5-6 800s (RLRF)
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training
Saturday – 13 miles at target pace (RLRF)
Sunday – Bike/swim am – strength training in the afternoon

#9 Sep 2-8
Mon – easy run am or swim/bike or rest
Tues – swim
Wednesday 15 mile run
Thursday – speed work at Northeast 6pm – 2 x 400 meter bricks (6) (RLRF)
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training OR 5k run in OMA
Saturday – Swim
Sunday –  Buffalo Run+ 2 before/3 after

#8 Sep 9-15
Mon – easy run am or swim/bike or rest
Tues – run – hills at Holmes at 6pm – tempo run – 5-7 miles moderate pace with 3k pickup
Wednesday easy run 5am & strength training immediately following (body weight) / swim-bike pm
Thursday – speed work at Northeast 6pm – 2 x 1600 & 2 x 800 (RLRF)
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training
Saturday – 10-20 miles at target pace (RLRF)** distance depends on Quad Cities
Sunday – Bike/swim am – strength training in the afternoon

#7 Sep 16-22
Mon – easy run am or swim/bike or rest
Tues – run – hills at Holmes at 6pm – tempo run – 5-7 miles moderate pace with 3k pickup
Wednesday easy run 5am & strength training immediately following (body weight) / swim-bike pm
Thursday – speed work at Northeast 6pm – 3 x 1200 (RLRF)
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training
Saturday – 20 miles at target pace (RLRF)**  OR QUAD CITIES MARA on 9/22
Sunday – Bike/swim am – strength training in the afternoon

#6 Sep 23-29
Mon – easy run am or swim/bike or rest
Tues – run – hills at Holmes at 6pm – tempo run – 5 mile tempo pace
Wednesday easy run 5am & strength training immediately following (body weight) / swim-bike pm
Thursday – speed work at Northeast 6pm – 1000, 2000, 1000, 1000, 400 (RLRF)
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training
Saturday – 20 miles at target pace (RLRF)  OR 12 if QUAD CITIES MARA was ran
Sunday – Bike/swim am – strength training in the afternoon

#5 Sep 30-Oct 6
Mon – easy run am or swim/bike or rest
Tues – run – hills at Holmes at 6pm – tempo run – 10 miles at tempo run pace (may replace and merge with Wed am)
Wednesday easy run 5am & strength training immediately following (body weight) / swim-bike pm
Thursday – speed work at Northeast 6pm – 3x 1600 (RLRF)
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training
Saturday – 15 miles at target pace (RLRF)
Sunday – Bike/swim am – strength training in the afternoon

#4 Oct 7-13
Mon – easy run am or swim/bike or rest
Tues – run – hills at Holmes at 6pm – tempo run – 8 miles at tempo run pace (may replace and/or merge with Wed am)
Wednesday easy run 5am & strength training immediately following (body weight) / swim-bike pm
Thursday – speed work at Northeast 6pm – 10 x 400 (RLRF)
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training
Saturday – Spartan Race 5k
Sunday – 16 miles at target pace (RLRF)

#3 Oct 14-20
Mon – REST
Tues – run – hills at Holmes at 6pm – tempo run – 5 miles at tempo run pace (may replace and merge with Wed am)
Wednesday easy run 5am & strength training immediately following (body weight) / swim-bike pm
Thursday – speed work at Northeast 6pm – Yasso 800’s – 10 (RLRF)
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training
Saturday – 13 miles at target pace (RLRF)
Sunday – Bike/swim am – strength training in the afternoon

#2 Oct 21-27
Mon – REST
Tues – run – hills at Holmes at 6pm – tempo run – 3 miles at tempo run pace (may replace and merge with Wed am)
Wednesday easy run 5am & strength training immediately following (body weight) / swim-bike pm
Thursday – speed work at Northeast 6pm – 5 x 1000s (RLRF)
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training
Saturday – 10 miles at target pace (RLRF)
Sunday – Bike/swim am – strength training in the afternoon

#1 Oct 28-Nov 2 – NO STRENGTH other than Body Weight
Mon – REST
Tues – Holmes Lake 2 x 2.4 mile loop (trail) – marathon target + 45 seconds
Wed – Easy run/ swim/bike
Thursday – 6 miles easy
Friday – 2 mile easy.
Saturday – rest
Sunday – SHOW TIME

Image

Platte River – from Camp Cedars!

Three Weeks of hybrid workouts.  The Run Less, Run Faster is still a guide, but will kick in fully in August (after Pikes Peak Double) and in time for a November 2 marathon (Indy)! It’s also allowed some flexibility – such as hiking around Camp Cedars (above pic) with my son Joshua during family day at his Boy Scout camp.

The philosophy of 3 quality runs is locked in for me – Tuesday, Thursday and Friday.  Also blending in quite a bit more biking, renewed swimming and 2 or 3 quality strength workouts a week.  The mix feels right.  Had a good 5k on Father’s Day (with my happy four legged running friend Heidi) at 22:49.  Added some time due to poop pickup and extra time at water stops; shaved just a bit due to her help up a hill or two!

Keeping the average workout time to 6 – 7 hours.  Not ultra volume, but about an hour more than average from January to May. 

Activity Distribution Report for coachdavek    
             
 Activity Type Count Distance Time Elevation Gain Avg Speed Avg HR
 Running 18 49.41 8:29:42 1,030 5.8 147
 Lap Swimming 6 2.83 1:45:04 0 1.7
 Strength Training 5 1:30:32
 Cycling 4 61.37 5:04:57 1,120 12.1 128
 Walking 4 1.67 36:15:00 105 2.8 100
 Hiking 1 2.46 1:00:10 308 2.5
 Summary 38 117.74 18:26:40 2,563 7.3 140

I enjoyed the mix of activities this week!

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Got some strength back, buns on the bike seat with a good long ride Sunday and the highlight was our Freaky Fast Runner’s teams at the Havelock Community and Charity run on Saturday June 1.

Hit a better than median, average time of 48:19 for the 10k!   The FFR 3k Mixed Team was 3rd and the 10k team was 4th.  This was a day after a wonderful tempo run and two days after track (so much for only 3 days a week running ;-))

Our running community was saddened by the departure of our inspirational marathoner, Carol Smith.   She battled ovarian cancer for over a year.  An incredibly moving memorial service was held yesterday, June 6, to celebrate her life.  We will miss her and look forward to seeing her in eternity!

 Activity Type Count Distance Time Elevation Gain Avg Speed Avg HR
 Running 6 25.42 4:09:51:00 628 6.1 143
 Walking 4 2.2 43:29:00 90 2.9 80
 Strength Training 2 27:00:00
 Cycling 1 21.27 1:38:54:00 218 12.9 130
 Swimming 1 0.57 17:00:00 2
 Summary 14 49.46 7:16:13 936 7.2 137