Archive for February, 2010

Weekly stats
* Running – 36.9 miles
* Bike/spinning – 13.5 miles
* Swimming – 0 mile
* Rowing – 0 kilometers
* Crossfit – WOD (workout of the day) – 3 total

Good week of running, nice week for WOD and a little spinning. My body needed some extra rest this fifth week of Crossfit and the long run today (Saturday) was all the better for it. At a little over 19 miles today I do feel much stronger with less DOMS (delayed onset muscle soreness). So I think the 18 weeks of cross training is paying off!

Sunday, Day 29 – A bit of a run (3.1 mi) with dogs in the chill (20’s, wind, light snow the usual this winter) and CF WOD Angie. Took the bold step of my first DROID video recording and posting to Youtube. In looking at the video I noticed some misses on my push up form (not quite chest to ground) and air squats (coming off toes instead of heals and not going low enough). It wasn’t a vanity trip – can be good to actually see it after the fact. Oh, Angie involves 100 pull ups, 100 push ups, 100 squats and 100 situps.

Monday, Day 30 – R E S T D A Y. The whole day, not even a swim or gentle spin. And needed it – had been over 30 days since last true rest day

Tuesday, Day 31 – CF WOD – max weight on deadlift, shoulder press and back squats at Bellevue University and Yasso 800’s at night. Woot! Made up for the rest day. Weights are detailed on exercise log – and now think I have permissions worked out so you can see a pdf without logging into google docs. Summary – DL max BS- 185, SP – 105, DL – 225. CF tot 515. Don’t think I’ve talked about the CF warm up – that in itself is challenging 15 squat (air), thrusters (air), pull ups (15), push ups(30), situp (30), back ext (15) Back Squat, Press.

Track workout with Laura – Yasso 800’s.

Yasso 800

2001 highlight photo for Yasso

For more on Yasso read this article! Yasso 800’s
It involves 10 x 800’s with condensed recovery. Last night at Bob Devaney’s lush 200 meter indoor track (sniff, sniff). The average time is a good indicator of potential marathon time (in our case a 3:50 average would trend to a 3 hour 50 minute marathon). 10 x 800’s, 1/2 wu, 1/2 cd w/ Laura 3.51, 3.55, 3.45, 3.54, 3.49, 3.55, 3.54, 3.50, 3.50. 3.35. Approximately 3.50 average, last one was 15 seconds faster. Same workout (solo) in January resulted in a 3:59 average. We’ll do this again in early April for a 3:40 average.

Wednesday, Day 32 – CF WOD Three Play of Thrusters, Kettle Bell and 200M sprint.  All you can do in 20 minutes.  After the full CF Warm Up (short cut yesterday’s and got grief by Mike Livergood, bless his heart) jumped into with abandon.  I’m still not sporting the best squat form. Went full load for Thrusters – 95lbs and 1/2 pood lighter on kettle bell overhead.  Got 4 clean rounds in plus 5 thrusters.  But as fate would have it, Mike appeared on my final 5 (like a shark smelling blood).  The form breakdown, not getting buns to the medicine ball would have resulted in 2 clean ones.  Great workout though.

Thursday, Day 33. Spinning Class with Jessica at the Y and running a couple of hours after – biathlon day! Got 7 miles in at an ok clip with the dogs.

Dog Running

Heidi, Cash and me

Felt a little “tweak” in my back bending over to dump some trash (maybe I should just stop that all together, the trash taking out thing).  Better job on spinning today and pushed the 7 mile run with dogs.   My daughter Rachael snapped a nice shot of the dogs – Heidi, yellow lab in front and Cash, golden retriever in back.  True running buddies that never complain about weather but do like to chase squirrels, rabbits and all sorts of dog things on the way.

Friday, Day 34– R E S T D A Y # 2. Back was a little tender from yesterday so held off from WOD. Was thinking about a nice relaxing swim but opted for a full rest day.

Saturday, Day 35 – Long Run Day and a nice 19.4 miles. Felt like I could go quite a few more. Nice morning, a bit chilly in shorts (regretted not taking full gear), but hands and head were toasty. Went from home to NE YMCA to Dietrich Bike trail (partial ice) to 33rd to MoPac to new trail by Antelope Creek over to Billy Wolf back to Y on 70th and a bit up Adams (for Laura’s 18). Good steady upper 9 minute / lower 10 minute pace for the most part. As shared above felt stronger afterward less groin – hip pain, and hopefully less DOMS tomorrow!

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Angie is a nice, no sense workout that requires minimal equipment (pull up bar). This heart pounder involves 100 continuous reps of pull-ups, push ups, squats (air) and situps. I took my first pass at a Droid recording and subsequent Power Director video edits. So my disclaimer, this ain’t polished.

Of benefit in reviewing this is my breakdown in form on push up (not perfect chest to ground, but it was outside on partial snow, so chilly!) and my buns didn’t go low enough on squats. The second one, squats, have been a struggle, yet important and beneficial one to correct, of mine the last four weeks since beginning CrossFit. They’re improving. But still not to full CrossFit range of motion standard. Meeting that standard ensures improved triathlon performance as well!

Here’s the video – please be gentle. =]

Those “Pose” running technique, barefoot running and a reexamination of assumed running best practice have combined for a perfect storm within the field of running. 30 year old norms and assumptions have been pushed and strained – that 30 year date goes to the late 70’s and introduction of “heel to toe” support by Nike, Brooks and running experts. By having shoes absorb and attempt to take away some or all of the pain of running, an onslaught of running injuries has ensued – though causation and correlation have not confirmed. Meaning, don’t throw out everything that works for you, but do examine and test it.

Having adopted elements of the pose technique (2008) and occasional barefoot running (in 2009), I can attest it does make a difference. Now on to my first pair vibram 5 finger shoes and more adaptation.

Pose running technique: a beginner’s guide | Sports Injury Bulletin

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Capturing some good reference material via Sharethis – a ton of tools like it.

This one addresses a common, strange quirk from running – the fat that stores up – typically in the oblique/ abdomen area.

Training and Weight: Does This Marathon Make Me Look Fat?

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Quick post to share a series of workouts for the Road Warrior by CrossFit affiliate Crossfit Delray Beach .  Call them a Road Warrior WOD.

Here’s my top 3 with a Crossfit Endurance inspired twist for Long Course (2-3hrs) and Ultra Course (> 3hrs) training – aka triathlon.  Be sure to check out the entire list.  Crossfit Delray Beach .  The idea is travel does not mean skip your WOD!  Keep sharp physically which will help ensure mental sharpness as well.

  • run 400 meters, 50 air squats. 4 rounds.  For LC and UC – Run 1 mile, 50 air squats, 4 rounds – gets a nice 4 mile run plus a bit of punch in!  Can do on treadmill if at hotel and unfamilar locale
  • 10 push-ups, 10 squats, 10 rounds.  Hotel “gym” room closed, no affliate nearby — can do this one in your room.  Add 10 sit-ups for a little more zing.   For LC and UC – run, swim or bike for 1 hour at medium intensity immediately  following or before
  • Invisible Fran…21-15-9 of air squats and push ups for time.  For LC and UC – run, swim or  bike for 1 hour at medium intensity immediately  following or before

Weekly stats
* Running – 21.35 miles
* Bike/spinning – 16 miles
* Swimming – 2.26 mile
* Rowing – 6.2 kilometers
* Crossfit – WOD (workout of the day)  – 4 total and my hips were a howling!

Solidly sore week of Crossfit WOD, running miles stuck at 20 but ramp up on swimming, rowing and biking!  Felt like Roger Craig of Nebraska and 49er fame, well not in legit athleticism but in terms of versatility – he was one of the first to run/catch for 1,000 yards in the NFL.  The weather and various sore parts of the body called for that same versatility.

As I am working through and adjusting to pain/recovery/strength impact of WOD.  In reading a lot of Crossfit’s founder Greg Glassman’s work, a recurring theme is this will take your body 4-8 weeks to adapt.  Many people use Crossfit as their only workout routine.  So am feeling OK, that my body says ouch!  Plus it’s in areas that are notoriously weak for runners, as shared previously, the hip flexors, glutes and quads.  I can see a positive impact though in the speed work  and hoping that  shows well in races just a few weeks ahead!

Sunday, Day 22 – 15 degrees and 30 MPH wind/ snow led to easy decision – go inside!  But no dreadmill for me.  Instead  opted for an adult life long of 2 miles – 70 laps.  Took just under an hour and 37 minutes but felt great.  Was recovered from the Crossfit WOD’s and really felt good and consistent.  Was a little giddy at the end.  And hungry.  One benefit of cross training is the ability to swap routines!

Monday, Day 23 – Had some time while Annaliese was at a birthday part.  In the south part of Lincoln and decided to stop in the Cooper Y and see how the kids were doing.  There I spied the only C2 rowing machine.  Forget the bike, couldn’t resist.  So began with 5k of rowing in 26 minutes and CF WOD in 8 minutes.  Of the WOD you say?  It was only 8 minutes but an intense one – 5 rounds mod of 4 hand stand pushups, 8 kettle  bells (substituted 35 lb dumbell for a 1 pood approximation) and 12 situps, plus 4 hspu

Tuesday, Day 24 –  7.75 of running (2 with dogs friends in the morning and 5.75 on the track) and a CF WOD over lunch – 500M rowing, 21-15-9 reps of overhead squats (65lbs) and pull ups and 500M rowing.  Then repeat miles on track 7:15, 7:26, 7:22 and 200’s.  What a day.  Cold Soak #2 at home.

Wednesday, Day 25 – Tabata this and that you can kiss my…. never mind.  Ok didn’t think it would be so tough, but it was.   There were four routines: rowing, squats (air, no weight), pull up and sit ups.  Per routine for 4 minutes you ramp up for 20 seconds and rest for 10 seconds for a total of 8 sets.  The lowest number is your score.  My low scores were rowing- 6 (calories) , air squats – 11, pull ups – jump – 8,  situps – 8 =33.  Totals for 8 sets were 56 total cal row, 76 pull up, 78 situps and 99 squats.  Was happy my squat form has improved quite a bit. Was worried what tomorrow might bring.  Cold Soak #3 to finish the day.

Thursday, Day 26.  Spinning Class with Jessica – nice to be back.  Hips and upper legs were S O R E from Tabata the day before.  Was debating whether to try the WOD or just hold to 3 WODs this week.  Decided to spin and crank the WOD as best I could.  So 16.2 biking and then the WOD of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (55 reps) of Bench, Clean and Deadlift.  My hips and lower back were sore from Monday to Wednesday WODs (gee think I said that already) so kept bench at 115 (not quite my weight, really), and 95 for clean/ deadlift.  Lowered clean for 3rd set.    Felt nice getting it done and cold soak #4 of the week would follow.

Friday, Day 27– An easy day on sore legs / hips – 3.25 mile run in the snow with my dog friends and a 500 yard swim.  Got some swim racing in with my 8-year-old daughter Annaliese – she won!  On my geek side added some pages to this blog including an HTML export from a  hybrid training log in Google Doc.  Been tweeting a whole more to (gave up Mafia Wars to have time, think it’s a good payoff)

Saturday, Day 28—  10.35 miles with Laura Ceraolo a mix of putting on cleats/ yak trax  and taking them off, then repeating 7 times.  Snow and melt left a partial glaze everywhere but not consistently enough to just keep the yak’s on.  Still nice to crank out 10!

So many fun new torturous routines in Crossfit’s Workout in the Day.   The emphasis on each one is 1) anaerbobic burst 2) whole body movement and 3) time.   A new one today for the Bellevue University Cross Fit  was a Tabata .  In 20 minutes someone moves through 4 routines, with a 20 second on and 10 second recovery rep rotation of 8 in each.  The score is calculated by choosing your low score.  So the pressure is on to at least hit minimum.

tabahatta this or that

Raw Tabata score on the window

Today the routines were, squats (air squats, no weights), pull ups (jump in my case) and situps.  Sounds easy?  Sure until the 2nd or 3rd rep rotation / set.  My score (again the low) was Rowing 6 calories, Squats -11, Pull Ups 8 and Situps 8 for a total of 33. The sum total was 56 calories for Rowing (500 meters), 99 squats, 78 pull ups and 79 situps.   Nice little 20 minute workout!

Weekly stats
* Running – 21 miles
* Bike/spinning – 0 miles
* Swimming – .43 mile
* Rowing – 2.1 kilometers
* Crossfit – WOD (workout of the day)  – 4 total and my core felt like escaping and changing its address after the 1st!

Week 3 of Crossfit WOD’s + Triathlon Training – solid week of Crossfit WOD and ratcheting up the running miles.  This was a tough solid week of WOD’s I should say.  Got 4 in instead of 5, but the 4 were tough.  Needed a 15 minute cold soak on Friday to help recover the muscles, granted cold soaks just aren’t as appealing after 12 weeks of steady winter weather in Nebraska as in summer.  Cold soaks are wonderful to reduce inflammation and recover sore muscles.  The running miles were 10 short of my 30 week preference, yet they were quality miles so am happy with that.

Sunday, Day 15 – 6.5 mile icy run with my dog friends Heidi and Cash.  I should have brought the spikes.  Though the temperature was warm, there was still ice on the trail and heavy ice at intersections from snow melt the day before.

Monday, Day 16 – a short 1 mile run to get the dogs out and then 30-25-20-15-10-5 rep rounds of:
GHD sit-up, Back extension,Knees to elbow, 95 pound Stiff legged deadlift – in 30.42 minutes.  Talk about your ab workout.  The P90x Ab Riper was and still is one of my toughest and most challenging P90x workouts.  This one totally owns the Ab Riper.  Felt like curling up and quitting after the 3rd round.  Since I was at the YMCA felt like I should finish.  The Knees to Elbow are pure money on the ab rotation – you hang and then curl you knees all the way to your elbows.

Tuesday, Day 17 –  Mix WOD at lunch with Track Workout (late) and a person will feel totally fried!  Oh and to add to the joy the WOD  was a heavy punishment in “backsquats”.  Mike Livergard,  Crossfit Level 1 Certified Trainer and Bellevue Uni Athletic Trainer was awesome on the pointers (had the bar too high up my neck).  The workout was a simple 2 rep, 10 set rotation.  My breaking point was at 135 in terms of form (full squat with buns just about 10″ from ground).  CF warmup 15 x ( Lunge, Yoga Stretch, Pull Up, Push, 45lb Shoulder Press, 45lb Push Jerk, 1. Pu Kettle Bell).  CF WOD  Backsquats: 65-65-85-85-95-115-115-135-135-155 in 16:18.

So after a good day’s work and sharing with PMI Mid Nebraska, I was thinking of bailing on the Tuesday track workout with Laura Ceraolo.  Nah!  She had a tough Krav workout before which means she could easily kick my butt if I ditched. And though feeling slow and groggy, was a great 3 mile workout, 7 x 400 sprints with 98 second average.  Felt better on the fifth sprint and finally re-warming up!

Wednesday, Day 18 – Dreadmill @ the Y – say it ain’t so!  Yes and no whining about.  I hate treadmills but time allowed for a fast 3 mile run (25:45) and then the Crossfit WOD.   The WOD included Wall Balls (throw a ball up in the air 8 – 10 feet, catch it as you descend into a low squat and spring up) and L pull ups.  I could only do a knee up pull up – this little nasty exercise involves a pull up as you bring your legs into a L sit and popping up over the bar.  The WOD results: 50 Wall Ball (5kilo), 25 L Pull,40 Wall Ball (5k), 20 L Pull, 30 Wall Ball (5k), 15 L Pull, 20 Wall Ball (5k), 10 L Pull, 10 Wall Ball (5k), 5 L Pull in 20.41 minutes.  Heart rate stayed at a 160 to 175 range during the entire WOD.

Thursday, Day 19.  The Bellevue Crossfit WOD called for a 400 meter run, then 15 Cleans and Thrusters over 5 rounds.  My legs were fried after the WODs, track and tread mill so opted for rowing.   So it was 5 rounds (400M Row, 15 Cleans, 15 Thrusters) 65lb load in 39.45.  My load was 30lbs less than proscribed (rx’d in CF world).  Even then I was struggling, but each round / set was affirmation of a tough workout.  There was a pretty tough looking college student, Junior, hitting the same load – so felt better about it all.  Again as with the other 4 days, my pulse was in a steady 160 and above or anaerobic range.

Friday, Day 20– R.  E.  S.  T.  and COLD SOAK.  Then a 15 lap swim during Annaliese’s workout (of course she doubled that in her time allotted!).  Felt sore while swimming.  It is a truly recuperative aerobic activity.  Slower 500 warmup – 11:01 and 1:59 100 and 51 second 50.  Still the water felt oh so good on a sore body, even if getting lap by 8 year olds was humbling for the mind ;-).

Saturday, Day 21—  6.5 mile run with dogs at a decent 9:57 pace.  Still some slick spots.  Incorporated some “Pose” running techniques and will share more about what that means – the micro blog on it: a technique that involves a mid foot strike, pulling up on feet instead of push and keeping knees bent.

Weekly stats

* Running – 10 miles
* Bike/spinning – 2 miles
* Swimming – .24 mile
* Rowing – 0 miles
* Crossfit – WOD (workout of the day)  – 5 total again with these “tagable” exercises – Handstand Pushups/ Pushups/Dips, Thrusters,  Box Jumps/400 sprints/ wall medicine ball throws,  front squats / pull ups,  push jerks

Week 2 of Crossfit WOD’s + Triathlon Training – heavy on the Crossfit WOD’s and light on the triathlon disciplines.  I would usually be nervous over such a lite triathlon week, but in timing the WOD’s and feeling their intensity, I’m not as concerned.  Plus my Saturday long run was ditched in favor of Joshua and Annaliese’s swim meet (they did great!) and a nice run on Sunday.

My hips, quads and glutes are slowly adapting to the Crossfit whole body rigor.  The squat form has gone from atrocious to almost mediocre.  My flexiblity on the squat motion is better – I’ve needed to add some daily stretches and “air squats”, meaning no weights, to make sure the buns get close to the ground for the down movement.    My range of motion is much improved in the hip flexor and groin area since the October, Des Moines Marathon.   I’m hopeful this will pay dividends in the 2010 races!  Stepping outside the “runner” shell, it does feel better to have overall body / core strength.

Sunday, Day 8 – Rest Day – first overall rest day in quite a while.  And  I needed it after a tough week  of Crossfit capped by a solid 13 mile run on  Saturday.

Monday, Day 9 – picked the WOD from the Lincoln Crossfit blog.  A nice feature of Crossfit is its openness and ability to pick up great workouts across different affiliates.  I’m eager to check out the Lincoln one – they seem to full embrace the Crossfit Endurance approach.  The WOD involved 3 rounds of  handstand pushups, dips (I used a chair) and push ups to the floor.  I was glad for the P90x emphasis on push ups and dips!  Cranked out  18 Handstand pushups,  21 Push (w/ bar), 21 Dips (chair) for round 1, then 13 HPU, 15/15 Push/Dips and zero HPU, 9/9 Push/ Dips.  Great upper body workout.

Tuesday, Day 10 –  No track tonight at Devaney – rats!  Instead I soaked in the WOD at Bellevue University –  3 x (400, (Thrusters (65 x 10, 65 x 5) + (95 x 5)), 5 Muscle Ups / 30 Dips  Pull combo) in 18 minutes.  OK, after Monday’s push/dip adventure, my triceps and pecs were screaming.

Wednesday, Day 11 – WOD Wed- 5 x (30 box jumps, 400 meter run, 30 medicine ball wall throws).  Got this bad boy done in 35:15.   The plyometric workout from P90x is often referred too as one of the toughest (personally, it was Yoga!).  This Crossfit workout ramped my heart rate to 170 and totally owns the PlyoX (where I struggled to punch that heart rate over 130).

Thursday, Day 12-  Why, oh why, I asked myself was I foolish enough to do a 4th WOD, especially a front squat intensive one.  This jewel involved five rounds of squats and pull ups.  My pull ups soon converted in jump pull ups.  Ticker tape results: 5 x (12 squats + 21 pull up ) – 15:54

Friday, Day 13 – Perfect time to combine a run, WOD and swim.  Result: 2 mile running warm up, Push Jerk 65-85-105-95-95 w/ ab riper top five moves from P90x (125) + 30 knee/leg lifts exercises 12:44, then a cool down with a 500 yard swim – 10:33.

Saturday, Day 14 — 2 mile bike ride @ the Beatrice YMCA.  Rats, snap, growl!  The long run I had planned for the afternoon was abandoned.  But it was for a good cause – Joshua’s and Annaliese’s swim meet.  Winter weather delayed the start and it was a bit long in the tooth.  The kids notched some PR’s (Joshua in backstroke and Annaliese in backstroke and free).  Annaliese also qualified for the Midwest Regional Swim Meet in Minneapolis in March based on her 50 freestyle.  You go girl!  Hopefully she’ll notch more events and Joshua will gain a much deserved entry as well in two weeks.