Archive for the ‘Exercise – brain connection’ Category

Snow day fun!

Posted: February 1, 2011 by Dave Kohrell in Exercise - brain connection
Tags: , ,

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Even with -15 degrees windchills some snow fun can be had!  The girls and dogs played for 15 minutes outside, shielded from the brunt of a 20-25mph north wind.

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

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).

distance

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?

finish line

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

Insightful article on the Importance of Play for Motor / Muscular learning. The better movement blog also has some in-depth explanation of the Feldenkrais Method – a wonderful resource for improving muscle coordination and movement.

The Importance of Play for Motor Learning Unproductive waste of time? I frequently make the claim on this blog that movement is best learned with an approach that incorporates an attitude of curiosity, exploration and play. Play is one of the central tools used in the Feldenkrais Method, which I think is an excellent way to train efficient movement. The purpose of this post is to define play and explain why it is central to any learning process, and discuss ways in which play can be blen … Read More

via Better Movement

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?

Posted using ShareThis

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 – 40.3 miles
* Bike/spinning – 10.5 miles
* Swimming – 0 miles
* P90x – Week 12 workouts – Chest, Shoulders and Triceps, Back and Biceps, Legs and Back, PlyoX, 2 Ab Riper X, YogaX and XStretch
* Snow Shoveling –NONE – YES!

Somehow was able to notch 40 miles running this week, aided by 2 long runs: 12 miler on Sunday and 18 miles on Saturday. First YogaX session in 4 weeks – actually was my best attempt at so far. Have to love the ab work at the end.

Sunday, Day 78 – 12 mile run from the Lincoln Children’s Zoo with friends Laura (run) and Tony (bike) Ceraolo. Nice to get out and run over 10 miles – felt great. Stiff wind from the SW – we ran into of course. The 26 degrees felt so much better than minus 11!

Monday, Day 79 – P90x Chest, Shoulders and Triceps at home. First time seeing the DVD’s in a while – have been using the book and YMCA for the pull up bars and better weights. Was nice to get the moves going again and see how on target or off target I was for the routines (fortunately, on target for the most part). Ab Riper X to wrap up a tough workout. Oh those push ups! 😉

Tuesday, Day 80 – 3 mile run in the afternoon with the dogs – icy still but that’s life. Nice to enjoy the 20 degree thaw this week. Plyo X to finish it up. When I go through a P90x routine after a run/swim/spin I skip through the warm up – figure I’m pretty lose. Plyo is still a blast – not too much stress on heart rate even with skipping the water breaks. In reading www.fitbomb.com, another P90x inspired blog, skipping through the water breaks and fast forwarding from time to time helps condense the workout.

Wednesday, Day 81 – Another 3 mile run in the late afternoon (morning runs with the snow melt and icing are dicey at best). Wrap it all up with Back and Biceps at the YMCA during kids’ swim team practice. Spied another guy doing some P90x moves and behold, he was. Very cool. Seeing improvements on pull ups – starting out first 2 to 3 “solo” and limiting weight support on the machine. Biceps felt like rubber afterward but a good kind of rubber. One benefit of taking P90x to the gym is the expanded weight options, ironic a home DVD series plugs me into the gym more. Ha ha!

Thursday, Day 82- YogaX to begin the day. What a way to begin, still leaves me trembling at end. If PlyoX, which normally is one of the toughest workouts, is the easiest for me; YogaX has been the hardest. But it’s been enjoyable to watch my improvement from completely inept to just slightly laughable! 4.1 mile late afternoon run with the two dog friends.

Friday, Day 83 – Legs and Back at Bellevue University during a late lunch. Was fun to work out in a small but nice Div 2 gym – nothing like seeing a couple of young soccer and baseball players hitting it hard. Great discovery during a wonderful consulting gig and taught me value of “take gym bag and towel with you every where”. Debated whether to swim or spin, but opted for spinning at night. Spin instructor Tom was a P90x grad and had a glossy picture with Mr. Tony Horton on the wall from earlier in person love tour in Lincoln Nebraska to show for it. Wow, legs are sore and there’s an 18 miler tomorrow…. Oh Snap!

Saturday, Day 84 – Ran 18 miles in 3 hours 29 minutes – longest since Des Moines Marathon and start of this P90x journey. Felt good the whole way with running friends Heidi (faithful running dog), Michelle, Laura and Julie. Icy in places and a wee chilly to start. Wasn’t fast but in ice and temps of 16 to 22 degrees, an 11:45 pace is just fine. Rule of thumb is 90 seconds slower in hard winter conditions compared to ideal Spring or Fall running. Going to crack open XStretch right as soon as I publish this, and maybe some Ab RiperX!

Back at the end of Week 13 and completion of this round of P90x. Now thinking about what’s next? Insanity on top of triathlon disciplines? Or continue the money of P90x upper body/core, occasional yoga/plyo and the Triathlon disciplines?

Weekly stats

  • Running – 23.25  miles
  • Bike/spinning – 13.2  miles
  • Swimming – 0 miles
  • P90x – Week 11 workouts – Chest & Back, Shoulders and Arms, Legs and Back, 4 Ab Riper X and KenPo
  • Snow Shoveling –45 minutes

Talk about a challenging week to run outside.  I made it 3 times outside and 2 track workouts inside.  Temps dipped into minus 14 range overnight Thursday – Saturday.  Brrr… 

Sunday, Day 71 –  Walk/jog 1+ mile to get the car parked back at church, chest and back as well as 5.7  miles on bike and Ab RiperX at the Y.   Great to have P90x in the inclement weather.  Not making gains on every routine, but overall better workout.  The push up bars (used since week 4 at home or at Y) really stress the form.   Pull up routines benefit from the Precor pull up machine (allows a little weight to boost) as well as straight out trying it.  Still not above 12 in one shot.  Really enjoy the chest/arm/ab workout!

Monday, Day 72 –  3.2 miles – with last 2 at an elevated track at Faith Lutheran during boy scouts.  Felt great to just run without worry of footfall on ice/snow.

Tuesday, Day 73 –  Ran 6 from Lincoln High at night (good footing on the trails) and Ab Riper X core (all exercises except for the sit up modified). 

Wednesday, Day 74 – Ran 6 from home with dogs Heidi and Cash.  Much slower.  In advance of another, thankfully lesser, snow fall.  Spikes held up well.  Went from 9:50 pace on Tuesday night to 11:10 mile.  Yuck!  Shoulders and Arms at the Y afterward.

Thursday, Day 75-  7.3 miles on bike at the Y – much faster than Sunday.  Maintained a 15mph pace.  Then Legs and Back, Ab RiperX!  Tony Horton comes to town on Friday so better look good!

Friday, Day 76 –  2 miles running in minus 5 weather, with dogs, then KenpoX.  Met Tony Horton and other area coaches tonight!  What a blast of encouragment.  Nice to have him stop in right after a flight when he could have ducked and crashed in the hotel to rest.  What an inspiration!  I’ll be with my kids on Saturday at a swim meet, so will miss out on the group work. 

Saturday, Day 77 – Ran 5 miles at 8:30 clip at a nice indoor track at Norfolk YMCA during the kids’ swim meet.  Joshua and Annaliese rocked during their swim events!  Also Ab RiperX (4 times this week)!  Mason Twists with medicine ball on final 10.  Probably my biggest improvement in P90x has been the Ab Riper X.  The first workout I had to take 2 minute breaks between each of the 11 routines, fading and falling to match the reps on final 5.  Now I can actually add to each one. 

Back at the end of Week 12 which kicked off with a great 12 mile run on Sunday!

Weekly stats

  • Running – 33.58  miles
  • Bike/spinning – 23.2  miles
  • Swimming – .57 miles
  • P90x – Week 10 workouts – Chest & Triceps, Back and Legs
  • Snow Shoveling –0 but more to come!
This was a miss and miss week for P90x as it took a back seat to ensuring I met some fun mileage goals (triathlon disciplines) for 2009.  So lots of running, a bit of cycling and 1,000 yards in the pool.  Result was 2 P90x upper body workouts and 2  Ab RiperX.  This brings up the, what if I miss a week?  My thought, just add that on the end (so your P90x is P97x).  It seems the majority of Beach Body enthusiasts run through at least 2 P90x rotations and then jump into Insanity, etc.  

Sunday, Day 64 – Rest Day – easy run to recover.

Monday, Day 65 –  Ran a shade under 6 in the ice.  Lost a YakTrax along the way.

Tuesday, Day 66 –  12 miles of running, 20+ of spinning and Chest and Triceps as well as Ab RiperX.  2 more days in 2009 for working out and yes, a fun day at the Y.  I’ve found myself taking the book to the Y more than hitting the vid’s of late.  And that’s ok!

Wednesday, Day 67 – 1,000 yard swim.  Was flat out tired after yesterday’s combo workout of 4 hours.

Thursday, Day 68 –  New Year’s Eve Day – 9+ mile run to notch 1,500 running miles in 2009 and 2,000+ total!

Friday, Day 69 (1/1/2001) –  Rest day – drove to GI with family to visiting an aunt-in-law in hospice.  Good day to spend with family and read.

Saturday, Day 70 – Braving the chill again – 5+ miles with Laura while Tony faithfully rode the bike.  Warmed up with KenpoX before the run.  Added weights to the routine.

Back at the end of Week 11 with 3 or 4, P90x workouts.

In a goal setting mood right now.  I’ve been able to reach most of the 2009 goals set a year ago at this time.  Here’s what’s in my master spreadsheet and measurement

2009 Goals:  2,000 total miles: 1,500 running (29 per week).. 100 swimming or 3,200 laps.. 200 bike.  Lincoln Marathon – 4:15; Pikes Peak Double!  4:55 and 7:55.  HyVee Long Course Triathlon – Finish.  Des Moines Marathon 4:10

Actual,  2,004 total miles: 1,500 running (29 per week), 24 swimming or 3,200 laps, 480+ bike. Lincoln Marathon – 4:32; Pikes Peak Double!  4:43 and 9:20.  HyVee Long Course Triathlon – Finish. Des Moines Marathon 4:31. Plus near 1/2 marathon PR @ Grand Island in August (1:44), 1/2 marathon course PR in Omaha (1:46), 5 mile and 5k times – best of this decade.  Still not under 22 minutes on 5k or 37 on 5 mile.  First open water 1k raced (where I got smoked ;-))!  Finally began P90x in October to build and repair core/pillar strength.

Quick analysis.  Was able to reach mileage goals though much more biking than planned and far less swimming.  Finished the Pikes Peak Double and Lincoln / Des Moines Marathons but 20 minutes slower than planned. Enjoyed several other races as well!  The core strength training is paying dividends in body / muscle cut and hopefully downstream in racing as well.  Feel much stronger.

Now for 2010!  The bullet list is below.  My goal is to continue total body conditioning (6 pack abs and guns!), achieve PR’s or near PR’s from the mid 90s,  continue better nutrition, have fun, further triathlon capability and avoid overuse injuries.

  • Total  Miles: 3,000 or 50% increase whoa
    • Running  1,750 to 1,800 running (33 per week or 20% increase).
      • Consistency – 30 to 35 with 12-15 40 mile plus
      • Seek out the SW track group
      • Bring P90x to summer hill workouts!
    • Swimming 52 to 100 (consistency is the word – 1 to 2 miles per week)
      • Flip turns
      • Sub 9 minute 500
      • Sub 35 mile
    • Cycling/ Spinning 1,200 (20+ per week or 1 spin session and 1 to 2 good rides in the summer)
      • Secure a decent road bike
      • Continue spinning
      • Century Ride!
    • P90x – continue core and upper body 2-3 times per week
    • Possible 1 round of “Insanity” to learn techniques for track.
    • Races
      • State Farm 10 mile, sub 80 minutes (March)
      • Lincoln Marathon 4 hours or bust (May)
      • Brookings Marathon, 2 weeks after Lincoln 4 hrs to 4:20
      • HyVee Long Course Triathlon – sub 3 hours or 20 minutes faster (June)
      • Leavenworth 1/2 Iron Man (Sept)
      • Des Moines, sub 3:45 (Oct)
      • Pikes Peak Ascent 4:15 for Wave 1 qualifier
      • GI 1/2  (1:40) and Omaha 1/2 (1:44)
      • CSG’s 5k – sub 22
      • Buffalo Run, 5 mile, sub 38
      • Girls on the Run with Annaliese – for fun
      • Other races with kids for fun!