Des Moines Marathon, 5k “Monster Dash” at Valas and now getting some swim game on!

Posted: November 7, 2011 by Dave Kohrell in Crossfit, Kids Fitness, Marathons
Tags: , , , , , ,

The Des Moines marathon on Oct 16 was an enjoyable and memorable day.

Des Moines Marathon

Des Moines Marathon - 2011!

I was able to run it with friends (who PR’d in their marathons and snagged some great 1/2 marathon times).  It was also my second one that my ace marathon volunteer and son Joshua joined in.  The time was OK – 4:10 – 21 minutes faster than in 2009.  I battled through a Fall of foot issues (right ankle, left foot plantar faciitis) following a tumble at the Pikes Peak Ascent in August.   Incorporating a healthy dose of metcon (metabolic conditioning) helped keep some semblance of September training. Then a good bit of stomach gurgles joined in the morning of the marathon.  Despite those two hurdles, I still had and enjoyable day.   I was able to pace one of my friends along (Joy) from about mile 19 on.  We were able to push and pull each other from mile 20 in.  I felt a good final surge at mile 24.

Two marathons in 2011 – 4:05 average.  I’ll take that.

But, next year the motto is BUST 4 hours!

Enjoyed a 5k  / kids 1/2 mile with my entire family and a friend of my oldest daughter last Saturday at the Monster Dash and Goblin Run at Vala’s Pumpkin Resort in Gretna Nebraska.  It was an aggressive and tough course – mix of gravel road, trails and left over pumpkin mash.  A crisp 28 degrees greeted our start – that felt warm enough after the first 1/2.  After notching a lot of bling we were able to enjoy a long day (and Husker victory over Michigan State).   As I get “older ;-)” there’s no greater joy than sharing something I love with family!

Now it’s in the pool for some serious, nah extreme, stroke make over.  I’ve dove in the pool alongside the kids (slow lane) with their awesome USA Swim team – Nebraska Aquatics.  Coach Eric and Becky have offered nothing short of an extreme stroke makeover.  I’ve blended a good dose of strength and conditioning alongside the pool action.  It works well.  Crank a 500 – then crank 25 kettle bell swings.  Works for running – why not swimming and strength?!

Keep cranking!

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