Archive for the ‘XFAN’ Category

It’s been awhile since I shared  a post.  Maybe that’s not such a bad thing.  The culprit is being busy at work and play.

So it’s been a summer of fun – I wish I could race every weekend.  Not possible due to other events and budget (hence the busy with work).  I did enjoy some break-troughs and avoided a near break at Pikes Peak.

  • Enjoyable Havelock 10k with several Freaky Fast teams and a surprise top 3 finish for my team (thanks to a late entry for us who won top overall female!).  Nice to break 48 minutes on that course again.

    Freaky Fast teams dominate Havelock!

  • Lincoln Mile – 1st one since 2000 – snagged a slightly faster time than 11 years ago – 6:16.  Still off my PR of 5:59 in 1998, getting so close!
  • 1st sub 23 minute 5k in a long time at the Thunder Run.
  • Finally broke the 5 year average for the Buffalo Run.  This race is Lincoln’s oldest – a 5 mile hilly course in Pioneer’s Park.  Was battling my 1992-96 self.  Set a “mature” Dave PR of 37:03.

Not all was record setting this Summer and there were some challenges to navigate.

  • Due to budget and time constraints as well as desire for next triathlon to be a 1/2 Ironman, no triathlon this summer.  I was able to volunteer and serve as life guard at the CSG and lend a hand a duathlon.  If not racing, may as well help out – plus I learn a good amount by watching the elites (not that I can replicate it. :-)).
  • Took a bit of tumble at this year’s Pikes Peak Ascent – got up, dusted myself off and finished in 4:57.  A little ahead of last year, but off my own best and 42 minutes off Wave 1.
  • Due to time constraint haven’t been able to pop into my favorite CrossFit spot – CrossFit Lincoln.  I hope to again beginning in November.  Also no gym at all since June.   With strength a component of my training since October of 2009 this has posed a challenge.  The result has been fusing speed, stamina and strength together or what I call S3.  From early July to present, I’ve just used what ever I got – dumbbell, body weight, med ball, kettle bell, picnic tables, jungle gyms, park benches, etc – and rolled those into the run, bike, swim workout two to four times a week.  The result is a fusion of all three.  I’ve researched a bit of the urban or natural workout methods.  It’s not ideal but it can work.  There’s never an excuse now to exclude strength training.

So how did your Summer go?  What’s on tap for Fall?  Watching my kids enjoy Cross Country, Football and Soccer has been at the top my list.  Seeing several cross country meets has brought me back to that grass roots running that hooked my in the early 1980’s – show up, put on a number and run your best.  Not much in the way corporate sponsorship or instant electronic results, but a ton of fun!

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CrossFit Ryan Trophy

Heidi to Dave -- what were you doing Mister?!

It’s been a good, killer week so far for both CrossFit Workouts Of the Day (WODs) and the new eXtreme Fitness Around Nebraska. The picture is a trophy from the CrossFit Ryan workout.  My constant running and occasional swim/bike companion Heidi has the “gee, are you sure you know what you’re doing?” look on her face!

Since early March I’ve adopted a motif of CrossFit WOD’s 1st, triathlon/marathon preparation 2nd (thanks Jeremy and Katie).  Over the last year I’ve mixed in the WODs to supplement the triathlon training.  Now it’s 3-4 WOD’s with the CrossFit Endurance workouts and similar workouts wrapped around it.  I saw some good results at the State Farm 10 mile race last Saturday (March 28th), setting a course personal record of 1 hour, 17 minutes, 10 seconds – 7:43 per mile pace.  There’s just one 10 miler out there from 1998 that was faster.  This one topped 9 other State Farm events from 1999 to 2009.  More validation or repudiation to come!

The Facebook page is growing and we’re on the second challenge – 1 minute time trials for push ups, situps, pull ups and air squats.  There’s still time to join in – we’ll begin 750 walking lunges on Monday.  Also wanted to share there’s a dedicated website for XFAN – just go to www.xfanebraska.org.

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I live in Nebraska.  You live where you live.  Profound thinking going on here.

extreme fitness

Extreme Fitness Works...in Nebraska

 

15 years ago we had a smattering of running road races, occasional swim events, cycling criterions and weight lifters did their thing.  It was a quiet life in 1996.  Plus Nebraskans were basking in the glow of back-to-back National championships in college football and getting ready for a third (oh, those were the days).

Fast forward and in the last year or so there’s been an explosion of extreme events and challenges rising up in our location, smack dab in the middle of the United States:

  • Adventure races sponsored by Angry Cow Adventures racing through Wilderness Park in Lincoln or Indian Cave State Park near Peru.
  • Related Mud Runs, Hero Runs, Survivor Runs, Trail Runs, even 8k runs through golf courses — Beer and Bagel Run at Quarry Oaks.
  • The organization that sponsors the Mud Run in Lincoln, Nebraska Sports Council, also conducts one of the most successful state games in the U.S.
  • Running up sky scrapers – yes we have a few and the event is the First National Tower Trek in February of each year.
  • A marathon through the Sandhills – a truly unique place and event (my bucket list for 2012)
  • Birthing our first Olympic course triathlon in Omaha.
  • A third Xterra Bolt triathlon in August
  • Expansion of CrossFit and CrossFit games to two affiliates with more on the horizon
  • Bootcamps and body shaping classes springing forth from Omaha, Lincoln, Fairbury, Hastings, Grand Island and in almost all 93 counties.
  • Visits by Tony Horton and other BeachBody luminaries, not just once, but three or five times.
  • Situp, push up, burpee, pull up changes spontaneously busting out on Facebook

The essence of this is there’s a movement a foot – towards a higher intensity exercise and nutrition lifestyle.

I’ve created a Facebook page and am working on a fun social networking site to help crossover and get the message out.  Please “like” the XFAN Facebook page. We want 100’s, then 1,000’s, even 10,000 strong! There’s so much going on it’s easy to lose track. Whether you participate (been there), volunteer (done that) or cheer on (done that to), there’s something every week of the year.  Jump in!  And if you live in another State or Country – do the same there!