Archive for the ‘Triathlons’ Category

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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!!

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

Getting some b/r/s in the swim/bike/run/row/ swim rotation this week and three of those were solid runs!  The running is hovering between the

Watching the kids have fun!

Watching the kids have fun!

3:45 – 3:55 training paces in RW’s Run Less, Run faster. Tempo run with the pup (Heidi), track workout of only  4 x  800’s made challenging by 2 minute compressed rest (Joel, Mary and Sherri) and an adventurous rainy Saturday morning run (with a few monsoon rains and dodging lightning) with Heidi and Michelle!

Got in the water just a bit at Meadowlane Pool as the season opens (water was cool but felt great).  A strength preview of Strong Lifts at the Y and first ride in “clip shoes” on newly tuned up Trek Alpha capped the weekend.

Activity Distribution Report for coachdavek
 Activity Type Count Distance Time Elevation Gain Avg Speed Avg HR
 Running 4 25.4 4:05:35 461 6.2 152
 Swimming 2 0.19 6:00
 Cycling 1 14.22 1:16:37 324 11.1 116
 Strength Training 1 12:00
 Summary 8 39.8 5:40:12 785 7.4 135

Do you go to extremes to get fit?

Posted: May 22, 2013 by Dave Kohrell in Triathlons

Balanced discussion of P90x, Insanity, CrossFit, Marathon with targeted strength training – helps highlight the differences without taking shots at one or the other.

Another CFE Attack

Posted: May 17, 2013 by Dave Kohrell in Triathlons

Posting my own assessment regarding CrossFit / CrossFit Endurance. I’ve personally benefited quite a bit from CF/CFE programming since 2010. There’s a lot of flexibility in how to apply. T. J. provides a thoughtful response to a recent criticism of CFE.

Inside the Box

In a rather tempestuous post by running coach, Jason Fitzgerald, in which he flames CrossFit Endurance and Brian MacKenzie, I was motivated to respond at length in the following post. Within his rant against CFE,  he makes a series of assumptions that portray the method in an inaccurate way.

Let’s first talk about the primary thrust of his piece. Fitzgerald writes:

“I want to share my thoughts on CrossFit (CF) so you have a framework for evaluating any new training program. It would be easy for me to record a short video listing the reasons why I dislike CF, but I want to do deeper. It’s become increasingly popular among runners as a way to cross-train and increase strength. Before it’s proven itself as an effective training protocol, flocks of runners have tried to use it to become better runners, prevent injuries, or get stronger.And that leaves the question: does CrossFit help…

View original post 1,648 more words

Still coming off the high and the low of my 25th Marathon – almost at 50 total ultra (1), mara (25) and 1/2s (19) since 1994.

As shared last week in the Lincoln Marathon Recap  the 4:28 was the 7th out of 9 for Lincoln marathon times.  It was better than 2006 and 2009, close to 2003 but slower than the 90s and 2010/11.  The last Lincoln in 2011 was (4:00:16) which, while not all time marathon PR best in terms of distance from Boston Qualifier.  That gap,  gives a concrete “how far away” am I assessment.  In 1996 the qualifying standard for a 31-year-old male was 3:05 – so 50 minutes off.  In 2011 the standard for a 46-year-old male was 3:30 – so 30 minutes off (before that dratted 2012 change).

So, as you can see I’m not a BQ type guy.  As I shared on other posts I’m a grinder, mid-packer and occasional trophy sniffer.  I tore through my body through years of ho-hum endurance training (enjoying it a lot when healthy) and discovered structured, progressive, random strength programming in late 2009.  The results of STRENGTH + ENDURANCE = PRs.  And perhaps a long shot with a perfect storm of a BQ.

If I was closer in 2011, what happened?  Two things –

  1. in 2012 I was disconnected from a CrossFit box and structured programming.  There’s a raging debate on the blog-o-sphere and web land about how structured that programming is.  I’ve benefited from some great training at three different boxes and structure (so Black Box and Starting Strength programming to level out the ‘randomness’).
  2. feeling a tad weak after high mileage December, decided to get my strength swag back (haha) and along the way jumped into CrossFit Open Games.  I completed all 5 WODs at Rx (barely) during a cruddy Spring for running.  Also I did not appreciate the maximal muscle stuff needed to pull off the 5 weeks of the CrossFit Open.  It would put me at a max rep strength on each WOD (not 70% like most Master Males, 45-49).  So there were four weeks of “run more than 5 miles or do hills, rigghhhht, no!” Mistake? Not really, would do again in a heart beat.  It was fun.  Plus while slower than 2010-2012 marathons it was faster by 5 minutes than my max aerobic driven 2009 Lincoln Marathon and felt incredible the day after.  Oh and no injuries!  There’s much more to fitness than what happens on 26.2 miles!  Still if your dream is a killer 26.2 then that leads to the next big bullet line –

So what?  What are you going do now?

Three  things

  1. ENDURANCE. Understand there ain’t no thing as a free lunch as Mark Twight said.  He’s the guy who trained the Movie 300 shredded Spartans at Gym Jones but I can’t get his report for free but know it’s there.  I’m ramping up a mix of speed, stamina and endurance work.  I still value CrossFit Endurance (lots of hate out there in the endurance only community). Come-on ectomorph brothers and sisters, I was once was like you.  But strength is good.  We’re all learning. Jason Fitzgerald and Strength Running is none too happy with it!     Get you head spinning and read the honorable response by TJ Murphy – a high enduro refugee.I’m forgoing CrossFit Endurance and following the FIRST’s Run Less, Run Faster from Runner’s World (RLRF).  It’s a nice 3 running workout plan each week – so tempo, speed and long run.  I leveraged part of this (from Week 8) jumping in with a friend, Amy Uhlmann, who nailed her BQ at Des Moines in October 2012.  On her second marathon.  Freak! 🙂
  2. STRENGTH.  Will strip away some of the intense chipper and limit my AMRAPs.  I need time and recovery for an aggressive swim/bike/run (s/b/r) schedule. Metcons are not suitable substitutions – they have their place.  I’ve learned that let the high intensity intervals stand on their own (whether in the pool, on a bike or running on a trail).  I’ll head back to the Y for some work following a lighter version of Mark Rippetoe’s Starting Strength, punch card at CrossFit and take my strength on the road within the RLRF speed.  I’m forgoing some exercises for now – sumo deadlift high pulls, box jumps (steps instead) and snatches while focusing on squats, strict pull ups, squats, bench, squats, push ups, squats, swings, squats, lunges, squats-thrusters, toes-to-bar, squats – see trend.  SQUATs, loaded, unloaded, my life!
  3. OTHER. Kick in the s/b of the s/b/r – have great swim and bike workouts ready. On those 105 degree days, a pool or bike beats the foot path!

I’m scribing my results daily at Garmin Connect (feel free to connect) and will summarize here and for group stuff on my favorite local group – Freaky Fast Runners.

Next

Details of training, with anchors for Marathon, 5 mile and 10k are shared in the table below.   Think about doing the same for yourself. Include similar races, same course each year. It helps a ton in giving you an apples to apples comparison of the only contest that matters – you against yourself and time (real and father).  One of the things I haven’t appreciated in the mood swings and debates on strength/endurance/combo or right “approach” is lack of transparency.

http://athlinks.com/racer/results/68436406

and here  “type in Kohrell, D” http://www.lincolnrun.org/resultsdb.asp

with this summary below – ok this very detailed table screaming for 15 pie charts – below – double click on the “jpg” and it will expand!

If I were making this up the times would be MUCH faster!

If I were making this up the times would be MUCH faster!

 

 

“Not so fast my friend on your Moment of Truth blog post”! Never thought I’d quote Lee Corso.  Well it snowed on May 1 and KC Royals are 1st.

Always good to finish!

Always good to finish!

Maybe the Mayans we’re just slightly off?

4:28 (10:06 mile pace) versus 4:00 (9:06) – not a good trade between the Lincoln Marathon 2013 and 2011 versions.  The weather may have been a tad chillier today, wind stiffer, but still a noticeable add.  On the positive side this was the 7th of 9 Lincoln Marathons – better than 2009/06 and close to 03.

Here’s the Garmin Notes and Quick Assessment.

Finished! After last year’s ducking at the 1/2 due to heat and obsession with time, focused on just finishing. 2:06 front half, 2:22 back. Rain held off, but cool low 40s day with a stiff N/NW wind. Felt it the most mile 21-24 until we hit the trail again. Quite a bit off PR of 2011 (4:00), better than 09 and 06. Close to 03.

Off the ‘golden years’ of 94-96. I’ll take it!

Quick comparison to 2011 programming.

  • Same intensity on CrossFit (probably more) and better swimming. I jumped into the CrossFit Games Open – intense 5 weeks of WODs close to my maximum strength or beyond.  Sort of zapped some of that March running ramp up.  I’d do again in a heart beat and will next year, with the added benefit of continued strength.
  • Not nearly as much Track or Hill work.  This likely loomed much larger than I thought or gave credit.  The endless Winter sort of sucked out the momentum or time to crank out serious speed sessions at our track places (East or Northeast).  Good swimming practices in January – February supplemented, but missed that critical 7-8 weeks from late February to late April.  Ditto on serious hill work.  Is that anaerobic work beneficial for marathons? The debate continues.  It’s spot on for 90 minutes or less (especially 5-10k)!
  • Volume was 253 to 383 or 130 less (17 per week versus 26). I’m not a mileage hog but some quality volume is needed, even on the 3 per week approach from Hanson’s Approach or Runner World’s Run Less.
  • 2011 Weight was 166, 2013 was 168 – a wash (2002-08 was 178-180s).  Could see what a skinny model weight might do?
  • Last Fall before the 4:11 repeat at Des Moines (w/in 21 seconds of 2010), running volume much higher, intensity higher, strength training was much less last Fall (2 days compared to 4 per week).
  • I’m in good shape for 1/2 to below and feel fine now – just ran with my most faithful training partner – Heidi (dogs are so loyal!)

So what?  Scrap approaches, punt or be happy?  I’ll go with door #4 – tweak a bit.  Continue the strength intensity and bring back the volume and intensity of running – back to the 3 intense runs a week and equivalent aerobic (swim/spin/bike) on 1-2 other days. The strength saved me today but could not overcome the lack of volume. And be happy!  Not many people bite off a marathon on 17 miles of running a week.

Lincoln Marathon 2013 by coachdavek at Garmin Connect – Details.

The last sixteen weeks have included an intense cycle of swimming (Jan-Mar) and CrossFit (Jan-end of April).  Time spent for those two almost equals running time.  Of 92 hours working out since the glistening on a new year, 50 were spent on something other than running.  Additionally about an 1/8th of Lincoln Marathon preparation has been spent on other activities – rowing, cycling, hiking (snow shoveling and camping) and walking.

Image

CrossFit Games 13.5 – Fran, yet even nastier than her normal bad self!

Tomorrow is the moment of truth.  This sixteen weeks has been most similar to my 2011 Lincoln Marathon preparation.  Differences this time – more strength training (CrossFit Starting Strength and WODs for CrossFit Games Open) and less speed work on the track (Spring that was more like a Winter!).  I hope the results are similar to 2011’s 4:00:16, maybe even a shade faster!

Activity Distribution Report for coachdavek
2013 – 16 weeks – 1/1 to 5/4
 Activity Type Count Distance Time Avg HR
 Running 104 253.5 42:58:07 146
 CrossFit 74 0.2 20:39:57 113
 Lap Swimming 22 22.13 14:28:42
 Rowing 21 12.67 1:42:26
 Walking 15 14.31 4:34:30 120
 Hiking 10 7.42 3:37:28 107
 Cycling 7 16.44 2:20:37
 Indoor Cycling 6 23.99 1:54:16
 Track Running 1 4.69 43:42
 Summary 260 355.34 92:59:46 141

Some other links
2011 Lincoln Marathon Recap
CrossFit / Anaerobic Training Stuff n Skillz

Shared this in our Freaky Fast Face Group before Lincoln Marathon – 2013.  Very text’y and no pics. Image 🙂

Marathoner / 1/2 marathoners – some tips.
I probably should save this in a text file since I repost something akin to it each year.
1. Grab a cheap poncho, throw away long sleeve t-shirt and gloves. The weather looks like light rain ending by 8am, little chilly, 40’s on Sunday. Should be in 50’s for marathoners and nicer coming back out of Holmes Lake. This is actually good weather. You won’t want to keep the extra gear on – by the time you hit South Street, you all will be warm. ALSO DON’T overdress. We’ve had a longgggggggggggg extended winter/spring. Remember those runs when you overdressed and then left your pants, hats, sports bras at my door leaving me with all sorts of explaining to do!
2. Take some chaps stick – good for chafing. Put on lips (duh), nipples, under arm.
3. Walk through water stations – keep to your right and ease back in gracefully. Sheridan and 48th are packed, but there’s room. Early on adrenaline’s a kicking and you don’t want to slow down. In Lincoln the marathon doesn’t really start til you kiss 70th street good bye and ½ begins on the downhill of 20th. I’ve found it helps a ton to break in some other exercises (easy squats, a lunge, even a push up) at about every 10k. I’m too OCD to try Galloway’s method of run/walk, but there’s some solid science behind it. For anyone over 3 hours on marathon, 1:30 on a half, ensuring you get refueling will more than offset the time to get the fuel. (Joel you can therefore ignore all water stations ;-))
4. Take liquids at each stop but don’t overdo it. Hypernatremia (really means low sodium relative to amount of water) can be as much a problem as Dehydration from 3 hours on. Take the bananas/oranges when offered. GO WITH WHAT YOU Trained with. You know your body
5. Don’t worry about exact pace plans from mile 1-3. This event is quite a bit bigger. It’s actually a good idea to have your first mile the slowest (as the case in my 2011 Lincoln Marathon).
6. Marathon – a couple ibuprofen’s can help at 2 hours – don’t overdo. 2 is enough. Also if sodium is an issue for you (my case with non-existent thyroid) some pretzel sticks in a bag or salt packet sprinkled on the oranges handed out at 10th street help a ton.
7. Sunglasses, hat can help. Store your ipod until after the trail on Highway 2 or at least keep it on low. We don’t want any Freaks looking clueless and not allowing someone to pass (whether that person should pass ya is another story).
8. Marathon – On the Highway 2 trail check your instinct to pick it up to pass a lot
a. Slightly slower 1.75 miles will mean nothing over the course of expended energy for not much gain
b. Sloppy feet, if muddy, ain’t fun
c. Related, don’t weave side to side like the Harlem Shake. Why run 13.7 or 26.9? Look ahead a ¼ mile and make a straight line, keep on that sight line.
9. Have fun! Really, enjoy the day. Embrace it. Marathons and Ultras are difficult to “race”. So just enjoy it
10. Encourage others – we’re all good at that anyway, there’s a powerful psychological and spiritual release when you do. When you’re mind says give up, you still have over an hour of energy at least to go!