Archive for May, 2010

Weekly stats – total miles 7.2,  total time – 2 hours 7 minutes
* Running –  7.2  miles
* Walking – 0 miles
* Bike/spinning – 0 miles
* Swimming – 0 miles
* Rowing –  miles
* Crossfit – WOD (workout of the day) – 2

A true recovery week – 2 marathons in 13 day was a blast!  But figured Week 17 of the CrossFit/Tri regiment could use some R E S T.  And as I write this in the midst of Week 18 – feeling the benefit from that rest.

Sunday, Day 113 (5/16) – Rest

Monday, Day 114 (5/17) – CrossFit WOD Lincoln “Angie”.  41 minutes including warm up.  Crazy way to shake out marathon. Warmup 100 jump rope, 100 jumping jacks, 10 pullups, 10 push ups, 10 parallette push ups, 10 sit-ups, 10 knees-to-elbow , 10 squats.  Then Angie for time.   26.17 minutes for 100 pull ups (jump after45), 100 push ups (knee after 81), 100 sit-ups and 100 air squats.

Tuesday, Day 115 (5/18) – Rest.

Wednesday,  Day 116 (5/19)– Rest

Thursday, Day 117 (5/20) –  CrossFit Lincoln WOD “Fran” from 5/18. 21 reps, 15 reps, 9 reps of Thrusters then Pull Ups (so 21 Thrusters/ 21 pull ups).  I did this as required and was pumped about it!  95lbs for Thrusters and strict / light jump for pull. For time – 22.14. Did this in 8.50 on 3/4/10 with 65lbs for Thrusters and all jump pull. After 50 bicycles, 50 mason twists – 2.30.

Friday, Day 118  (5/21) –  5k – 28 minutes.  First day of running (or aerobic activity since Brookings Marathon).  Feeling really good.  I’ve run 19 marathons.  Sometimes I’ve jumped in right away with running and likely have introduced some nagging injuries (knee, plantar faciitis) in doing so.   Today was a nice 5k in just under 9 minute pace with my dog friends Heidi and Cash!  They were chomping at the bit to GO!

Saturday, Day 119 (5/22) –  4.1 miles – 39 minutes.  A little longer run.  Was feeling slightly tired so slept in.  I’ll need to write a bit in a separate blog post about the important of sleep.  In researching fitness, CrossFit, Mark Sisson, et. al. the last several months, the importance of sleep is critical to health and performance.

Weekly stats – total miles 38.57,  total time –  6 hours 57 minutes
* Running –  37  miles
* Walking – 1 miles
* Bike/spinning – 0 miles
* Swimming – .57 miles
* Rowing – . miles
* Crossfit – WOD (workout of the day) – 1

Juggled the normal second week of a post marathon recovery with getting ready for a second marathon in 13 days.  I like these type of challenges but question my sanity in doing so (nah!).

Sunday, Day 106 (5/9) – Two 5k runs – one with Heidi and Cash in the morning and one with another favorite gal of mine, Annaliese at the Girls On The Run 5k at Holmes Lake.  What a great time and organization.  It’s the 3rd GOTR my girls have done and has been a blessing!

Monday, Day 107 (5/10) – Rest

Tuesday, Day 108 (5/11) – 4.5 miles at Holmes Lake with the gang.  Began with 1.5 mile warm up then 11 repeat hills / straight away of slightly over a quarter mile for each lap.  Great workout!

Wednesday,  Day 109 (5/12)– Crossfit Lincoln WOD.  “Cindy” AMRAP in 20 minutes of 5 pull ups, 10 push ups, 15 squats. 12 rounds in (60 pull/chin, 120 pull an and 180 squat). Warm up with 100 jump rope. Final metcon/ strength workout before Brookings Marathon. No weight other than body weight this week. Felt good to stir the muscles a bit

Thursday, Day 110 (5/13) –  1,000 yard swim in 22 minutes.  Good to get back in the pool !

Brookings Marathon Mile 12 with Michelle

Mile 12 - still smiling, at this point

Friday, Day 111  (5/14) –  1 mile walk with Heidi before driving to Brookings South Dakota.  I’ve found it’s helpful to do a little something before the day of the marathon to help stretch and loosen up the muscles.  Was feeling the Wednesday Crossfit Lincoln “Cindy” a bit too much.  Note to self, based on Lincoln Marathon pre-week as well, no heavy lifting or metcon workouts within 5 days of a marathon!  😉

Saturday, Day 112 (5/15) – My 19th marathon – The Brookings Marathon.   4.22.57!  The second marathon in two weeks was fun.  I took a better race strategy, front half was 9 minutes slower than Lincoln, back half was 5 minutes faster.  Felt much better on the back half – a little pressed from mile 21 to 24.  I think some of that is mental – adapting to the new strength/stamina and running technique.   At the next marathon, Omaha in September, I’ll push the “ignore” button even harder.  Found as I focused on the three pillars of the Pose technique – slight lean, fall forward, pull up at a faster cadence – from mile 21 on I was fine.  All in all a good day and 5th fastest marathon!  Have two more opportunities to get under 4 hours this year (which is a 31 minute cut for me) and then on to Boston Qualifier in 2011.

Weekly stats – total miles 30.5,  total time –  6 hours 21 minutes
* Running –  30  miles
* Walking – 0 miles
* Bike/spinning – 0 miles
* Swimming – 0 miles
* Rowing – .5 miles
* Crossfit – WOD (workout of the day) – 4
I shared about the Lincoln Marathon: some nice improvement in time, faster recovery and some things to work on (namely not quite so aggressive tactics).  I’ll have a chance to put that into action 13 days after the Lincoln Marathon with one in Brookings’ South Dakota.  The 13 days in between will be a challenge for recovery – my focus on the typically “blah post marathon blues week”, was to rebuild strength.  Then on the week following,  ramp up some running miles and a little swimming.
Sunday, Day 99 (5/2) – Lincoln Marathon – 26.2 miles, 4.18.  Fastest marathon since 1996 – 23 minutes off PR and 48 minutes from Boston.  Awesome front half and then inability to hold that in the second half.  Still pleased with it overall.

Monday, Day 100 (5/3) – rest.  Walking around pretty well today and took Heidi on a short barefoot walk.  Eased on over the the Y for the Crossfit Endurance Recovery workout of bench, 3 rounds at 75% normal rec load of 115 bench, 20 lb db swings, 15 back extension and 15 knees to chest.

Tuesday, Day 101 (5/4) – Rest

Wednesday,  Day 102 (5/5) – CrossFit Total (CFT) – Max for Back Squat (200lbs – nice to have spare 2.5 lbs around), Shoulder Press (105, failed on 115) and Dead Lift (255lbs). Total 560.  Improvement of 45lbs from 2/23/10. Thought back squat and dead lift would be weakness after marathon, shoulder press was the weakest post marathon  (same as 2/23)

Thursday, Day 103 (5/6) –  Two’fer Day!

  • Crossfit Death by pull up :-). Warm up – cash in 400 meter row, 10 box jumps, 10 inch worm push ups, 10 Samson stretch, 10 knees to elbow. Cash In 20 Handstand Pushups in 76 seconds. Then 8 rounds of pull up on minute, adding one each minute. Made it to 8 rounds plus 7 – strict pull ups on first 6, light band on rds 7-8-9 partial. 43 total pulls ups in 8.58.
  • Crossfit Endurance Maximum mileage in 20 minutes plus a little more.  Go 2.36 miles done in 20 minutes then added a bit more for 5k total at Holmes Lake.  feeling a little bit of Sunday’s marathon. 8.21, 8.42, 8.45, + 58. Nice day!

Friday, Day 104 (5/7) –  Two’fer Day

  • CrossFit Lincoln WOD.  10 push ups, 10 box jumps, 10 shrugs, 10 over shoulders, 25 situps. Then AMRAP in 20 minutes of 12 – 65lb power snatch and 10 push ups. Made it 8 rounds – 96 snatch and 80 push ups. Whew. Beat.  This was an intense workout.  Will not push my CrossFit as hard until after the Brookings’ Marathon – it was a charge to do the workout as required (Rx’d in the lingo for CrossFit).  So went full 20 minutes and at proscribed weight.
  • Easy 1 mile run with Heidi and Cash – her first since surgery to remove a mast cell cancer tumor.  She’s doing great and we’re hopeful for a long life of running, fetching balls and playing with her kids.

Saturday, Day 105 (5/8) – Rest.

The Lincoln Marathon served as a good measuring stick for me.  Time 4.18.  Target time 3:45 to 4:15.   13 minutes faster than previous marathon (Des Moines a 4.31 in October 2009, during which a strained sartorius tendon haunted me).   It was also after six months of serious cross training (a first for me).

Here’s a report card grade.

  • B for overall,
  • A for risk taking,
  • C for strategy,
  • A for recovery and
  • A for the Lincoln Marathon Event/Course.

I planned to take a somewhat aggressive first 1/2 and see how much I could hold (generally not a good idea for overall efficient marathon).

Assessment

A 4.05 to 4.10 was likely within reach with proper race day tactics.  I’ll get a chance to test that out in the Brookings South Dakota Marathon on Saturday May 15th.  I don’t regret the aggressive front half – it felt effortless and the best I’ve felt in years.  It’s also closer to what I need for a Boston Qualifier. I was breathing easily.  No over-striding.  I think the change in running style (Pose), anaerobic burst training (CrossFit) and keeping fresh legs (running 4 times a week, not 6 or 7) has paid dividends.  I believe this a year to 18 month-long transition.  I’m 1/3rd to 1/2 way there.  There’s never an instant fix on the road to success.

It was a tale of two halves. 1.53 front half and 2.25 back half. Again, I somewhat intentionally wanted to see what my breaking point was in terms of the new training regiment.   I typically try even splits with a slower start. Result: out of 16 non-mountain marathons, fastest since 1996. 23 minutes over PR and 48 minutes over Boston. 15 minutes faster than 2009 marathons. Felt outstanding first 14 miles, groggy mile 15 to 20, good from 21 – 24 cramp in my quad at mile 24 and the finish in Nebraska’s Memorial Stadium 50 yard line was rush.

Results
time: 4:18:29
pace: 9:52
10 k: 53:40
13.1: 1:53:16
20 m: 3:07:00
last 10k: 1:11:29
gun time: 4:23:11
Mile Spits: 8.54 (1), 8.28 (2),8.47 (3), 8.45 (4), 8.42 (5), 8.18 (6), 1.43 (10k) +6.34= 8.27 (7), 8.32 (8), 8.35 (9 Hill), 8.30 (10), 8.44 (11), 9.10 (12), 8.20 (13), 1.08 (1/2 – 1.53 )+9.23 = 10.31 (14)- (pit stop after 1/2 – 1 min), 10.26 (15) , 10.38 (16), 10.56 (17- pit stop 1 min), 10.15 (18), 10.55 (19), 11.31 (20 pit stop 30 sec), 10.42 (21), 10.46 (22), 12.09 (23), 11.39 (24), 12.32 (25), 11.01 (26), 1.35 (.2 9.35 pace)

Baseline:

  • Running miles – 140 less in 2010 versus 2009 from January to February (410 versus 550)
  • Cycling / swimming miles -160 more (152 cycling and 8 swimming) in 2010 versus 2009 (160 to 0)
  • Anaerobic burst training – primarily Crossfit – 41 WOD’s and 4 P90x in 2010 versus sporadic shoulders and arms in 2009.
  • Total time – 104 hours of training in 2010.  Not tracked in 2009
  • Feeling much stronger in 2010 than 2009 Lincoln Marathon or Des Moines Marathon,
  • Weight – 180 Lincoln Marathon in May 2009, 176 Des Moines in October 2009 and 168 Lincoln 2010
    Weekly stats – total miles 11,  total time –  1 hour 42 minutes
    * Running –  9  miles
    * Walking – 0 miles
    * Bike/spinning – 2 miles
    * Swimming – 0 miles
    * Rowing – 0 miles
    * Crossfit – WOD (workout of the day) – 2
    The taper week before a marathon.  This week, like 17 other week before a marathons before them, is challenging.  I’m feeling good and am chomping at the bit to go.  But need to rest and recover.
    Sunday, Day 92.  A little two’fer.
    • 2 mile bike ride with Heidi towing
    • CrossFit Endurance Strength WOD – 7 rounds of (7 push press, 7 hang squat cleans, 7 lunge steps, 7 swings, 7 deadlifts and 7 burpees – no db on burpee). 294 total. Used 25 lb dumbbells. Was feeling like it was time to quit after 3 rounds but thought about next Sunday’s marathon — not a good idea to quit there ;-).

    Monday, Day 93 – 2.2 mile jog with Heidi, Joy, Sherri and Anelle during Rachael’s track workout.  Little loop through trendwood.  A chilly spring night with some light rain.

    Tuesday, Day 94 –  UNL Track 3.32 miles.  Tabata and Sprint Quarter with Elizabeth while big dogs where roaring around us.  8 rounds of 20 sec on 10 sec rec. Result. .71 miles or 5.55 mi pace. Recovery 400 and then a 86 second quarter.  Nice cool down

    Wednesday,  Day 95 – Rest

    Thursday, Day 96 –  Final Crossfit WOD with some extra spice.  Crossfit WOD from 4/27: 30 handstand pushups, 40 pull ups (14 strict, 26 kip/jump), 50 db swings (25lbs), 60 situps, 70 burpees – 22.11. + 80 squats, 90 bicycles and 100 jump rope -10.50 (520 total)

    Friday, Day 97 –  Last run before the marathon – Holmes Lake on a nice Spring morning.  Felt great.  Hamstrings were a little sore from Thursday (think it was the bicycle ab work).   Eased into a slightly faster than marathon target pace – 8.11, 8.02, 8.20. Lake was full after recent rains, split over the trail in about 5 spots. Beautiful morning. Bring on the marathon!

    Saturday, Day 98 – Rest – watched the kids run the Lincoln Mayor’s Run (1 mile), packet pick up, watched 2 soccer games, coached a soccer game, pre-race dinner and then sleep.