Posts Tagged ‘Back Extensions’

Weekly stats – total miles 35,  total time – 5.5 hours
* Running – 23.16 miles
* Walking – .6 miles
* Bike/spinning – 10.1 miles
* Swimming – 0 miles
* Rowing – .62 miles
* Crossfit – WOD (workout of the day) – 3

Sunday, Day 78 – Two’fer Sunday.

  • Nice 4 mile plus recovery run with Heidi and Cash. 4.16 miles in a little over 36 minutes (8.59 pace).
  • Crossfit Lincoln team WOD – 1st one. This was a mix of 250 meter run, slam ball (20lbs) wall balls (14lbs) and sad attempts at double-unders. Made it 3 + rounds (no run on the final before we were mercifully cut short of 20 minutes. Boys versus Girls and we got our buns kicked. Contributed 61 slam balls, 48 wall balls, 3 x 250 run (really should have started with that) and 11 double-unders (60 total jump rope. Fun, competitive workout!

Monday, Day 79 – Two’fer Monday.

  • Crossfit Elizabeth – 21, 15, 9 reps of Cleans and Ring Dips. Not rx’d – modified clean – 65lbs. Time – 9.11. A little sore from the late afternoon team WOD yesterday. Warm up and cash in of 10 push, 10 pull, 10 sit, 10 inch worm, 5 sets of 3 handstand push ups and cash out of 1 minute row – 1 minute jump rope (with some double under)- 78 total jump rope.
  • Track run during Rachael’s Lincoln Jet’s practice. Decided to crank a 5k. 7.48, 8.04, 7.59, .51 splits for a 24.46 5k.  Beautiful night. Recovery on the infield, barefoot.

Tuesday, Day 80 –  Two’fer Track Tuesday.  6 miles.

  • Big Dogs Track workout – they were blazing at sub 6 minute repeats.  Me.  Not so much. 1.25 warm 2 repeat miles 7.11 and and 7.26. Legs feeling it after 5k last night and CrossFit WOD’s, but not a the point of injury.  Just a good sort of soreness.
  • Tuesday night track group.   Began with a .6 mile barefoot walk with Heidi (good for toughening up feet).   Then a nice warm and windy night for a run. 6 x 200’s. 38, 40, 36, 37, 40, 41 and 200 barefoot on grass. Great group with Andi, Anelle, Joy, Juan and Sherri!

Wednesday, Day 81–  Rest – the first full rest day since March 11.

Thursday, Day 82 –  Rest – the first 2 day rest since October of 2009.  It felt good and done with a eye toward Saturday’s 10k race.  Would rather had an active rest in the pool, but work demands dictated otherwise.

Friday, Day 83 –  10+ miles of a bike ride (commute), 3 miles running: 1.75 miles running during the Crossfit WOD and 1.25 with dog friends Heidi and Cash, and Crossfit Lincoln WOD.  The WOD included a warmup 10 inchworm pushups, Samson stretch, 2 x (15 chin, 10 burpees, 10 kettle bell swing – 25.8 lb, 20 walking lunge, 10 knee to elbow). Then Main Event of 400 run and back ext ( 7 x 400 & 83 back ext). Cash out of 2 x 30 sec kettle bell 1 arm snatch 18lb, left/right). Good pre race the next day routine.  Yikes!  Hope this wasn’t cramming before Saturday’s 10k exam.

Saturday, Day 84 – Novartis 10k race at Holmes Lake in Lincoln.  Beautiful crisp Spring morning (good tech-shirt and gloves morning, 40’s for temp).  47.43 with 23.34 on front 5k and 24.09 on back 5k.  Mile splits 7.24, 7.38, 7.43, 8.03, 7.48, 7.49, 1.29 for 6.24 total.  Fastest 10k since 1998.  Nice progress toward a sub 44 minute 10k goal this – which would close in on a PR for me (42.49 from 1996 at a very fast and flat Omaha Corporate Cup Run, guess I was 14 years younger 😉 ).

Next week plan  “active rest days” – swimming on Wednesday and Friday.

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Weekly stats
* Running – 22 miles
* Bike/spinning – 10 miles
* Swimming – 0 mile
* Rowing – 0 kilometers
* Crossfit – WOD (workout of the day) – 4 total

A little over 20 miles of running, 10 mile bike ride and some Crossfit mixed in.  It’s a trend.  Over the next three weeks I’ll nudge the mileage up again – the Crossfit Endurance protocol doesn’t call for that ramp up.

While I think it’s valid I don’t want to pull a Bill Callahan.  That means I don’t want to disrupt all that was a mainstay for good marathon preparation and abandon it for a new program just yet.  Bill Callahan did just that to the Nebraska Cornhusker college football team through 2004 to 2008.  Over 40 years of success was built on smash mouth, physical football, on both offense and defense.  He swept in sweeping changes in 2004 as he replaced a winning coach – those changes included abandoning an option, physical running offense for a finesse “west coast” offense.  While he had a gifted offensive mind, the changes were a flop  during the first losing season in 40 years and eventual exit 4 years later.  Had he worked with what was in place and adapted to the talent on hand, the story may have been different.

So that means I’ll mix in some ramp in mileage every once in awhile and a monthly long run of over 17 miles.

Sunday, Day 50 – Recovery run with the dogs – 4 miles at a nice clip.  8:36, 8:55, 9:05, 8:44 splits.  Followed this up with 100 jump ropes in 2.29 after.

Monday, Day 51 – Crossfit Endurance Workout – 15 minute maximum distance.  Made it 1.92 miles or a 7:50ish pace.  OK, want to crank those out in 7:30.  2.5 miles total running for the day (light total, though intense due to all out effort).  Followed up by Crossfit mainboard Workout Of the Day (WOD) – 20  minutes of overhead squat (OHS), back extensions and knees to elbows.  Made it 5 rounds plus 15 BE.  Drop from 65lbs to 45lbs on OHS.  The OHS really test proper squat form, no shame in scaling down even lower.

Tuesday, Day 52 – Track workout outside plus some metabolic conditioning (a lot of calisthenics for the old school).  Was a chilly night at East High’s track.  And had to compress due to an all city orchestra concert for Rachael.  Anelle and Andi joined in, saw Nelson working with his daughter there too.  Workout was a classic pyramid of 200, 400, 600, 800, 1000, 800, 600, 400, 200.  Mixed in push ups (30), air squats (20), supermans (15) as well as some burpees (10), jump rope (50) and situps (25) among the intervals – great way to blend the workout!

Wednesday, Day 53 –  Running with a weight vest -14lb load.   A mainstay to build power, been over 15 years since I strapped on ankle weights.  I picked up a 12 – 20 weight vest at Scheels to complete the Crossfit WOD – “Murph”.  I think the greek word for miserable must be murph!  This WOD involves 1 mile run with weighted vest, 100 pull ups (good portion jump), 200 push ups (160 strict, 40 w/ knee), 300 air squats (best form yet, full heel push and buns below knee and behind toes), followed by another 1 mile run.  I broke the pull/push/squats  into 5 sets. Push ups were biggest struggle.  The net result was 65 minutes of sheer intensity – would have been much easier to crank out a 10k run or 12 mile bike! 😉

Thursday, Day 54 – The first 60 degree plus day in the heartland of America (Nebraska) shouted out for something fun.  So took a 10 mile bike ride in 48 minutes on the trusty tank (Specialized Crossroads Hybrid, circa 1999).  Was fun and incorporated the CF Endurance intervals on 2 of the miles.  Still at 12.5 mph – even on the old tank would like to be at 13 -14 mph average.

Friday, Day 55 – 8k run per CF Endurance (85% effort) – the 60 degree day is history, snow’s coming in!  Ah Spring in Nebraska, so fleeting and manic.  Cranked this out with the dogs.  Then the CF Endurance anaerobic recovery workout with a little spice at the Y.  3 rounds. 7 reps (bench 135, Milt press 85, pull up, DB swings 30lb) & 15 rep (wall ball 4 kilo, ghd back, inclined sit-up, calf raise 135).

Saturday, Day 56 –  4.2 mile run, later in the morning, with Heidi.  It was too icy early on, so waited for best time to go freeze one last time (I hope!).  Not a long run in the cards, will get a longer one for day 57.

So ends Week 8 of Crossfit + Triathlon training.  Plan some early week running miles, a bit more swimming and hopefully a visit to our Lincoln Crossfit Affiliate.  This also caps week 21 of cross training (13 weeks of P90x and 8 of Crossfit mix).  I can feel and see the difference.  The results will hopefully begin in 3 weeks at the first 10k of the season and throughout the year.

Weekly stats
* Running – 21 miles
* Bike/spinning – 0 miles
* Swimming – .43 mile
* Rowing – 2.1 kilometers
* Crossfit – WOD (workout of the day)  – 4 total and my core felt like escaping and changing its address after the 1st!

Week 3 of Crossfit WOD’s + Triathlon Training – solid week of Crossfit WOD and ratcheting up the running miles.  This was a tough solid week of WOD’s I should say.  Got 4 in instead of 5, but the 4 were tough.  Needed a 15 minute cold soak on Friday to help recover the muscles, granted cold soaks just aren’t as appealing after 12 weeks of steady winter weather in Nebraska as in summer.  Cold soaks are wonderful to reduce inflammation and recover sore muscles.  The running miles were 10 short of my 30 week preference, yet they were quality miles so am happy with that.

Sunday, Day 15 – 6.5 mile icy run with my dog friends Heidi and Cash.  I should have brought the spikes.  Though the temperature was warm, there was still ice on the trail and heavy ice at intersections from snow melt the day before.

Monday, Day 16 – a short 1 mile run to get the dogs out and then 30-25-20-15-10-5 rep rounds of:
GHD sit-up, Back extension,Knees to elbow, 95 pound Stiff legged deadlift – in 30.42 minutes.  Talk about your ab workout.  The P90x Ab Riper was and still is one of my toughest and most challenging P90x workouts.  This one totally owns the Ab Riper.  Felt like curling up and quitting after the 3rd round.  Since I was at the YMCA felt like I should finish.  The Knees to Elbow are pure money on the ab rotation – you hang and then curl you knees all the way to your elbows.

Tuesday, Day 17 –  Mix WOD at lunch with Track Workout (late) and a person will feel totally fried!  Oh and to add to the joy the WOD  was a heavy punishment in “backsquats”.  Mike Livergard,  Crossfit Level 1 Certified Trainer and Bellevue Uni Athletic Trainer was awesome on the pointers (had the bar too high up my neck).  The workout was a simple 2 rep, 10 set rotation.  My breaking point was at 135 in terms of form (full squat with buns just about 10″ from ground).  CF warmup 15 x ( Lunge, Yoga Stretch, Pull Up, Push, 45lb Shoulder Press, 45lb Push Jerk, 1. Pu Kettle Bell).  CF WOD  Backsquats: 65-65-85-85-95-115-115-135-135-155 in 16:18.

So after a good day’s work and sharing with PMI Mid Nebraska, I was thinking of bailing on the Tuesday track workout with Laura Ceraolo.  Nah!  She had a tough Krav workout before which means she could easily kick my butt if I ditched. And though feeling slow and groggy, was a great 3 mile workout, 7 x 400 sprints with 98 second average.  Felt better on the fifth sprint and finally re-warming up!

Wednesday, Day 18 – Dreadmill @ the Y – say it ain’t so!  Yes and no whining about.  I hate treadmills but time allowed for a fast 3 mile run (25:45) and then the Crossfit WOD.   The WOD included Wall Balls (throw a ball up in the air 8 – 10 feet, catch it as you descend into a low squat and spring up) and L pull ups.  I could only do a knee up pull up – this little nasty exercise involves a pull up as you bring your legs into a L sit and popping up over the bar.  The WOD results: 50 Wall Ball (5kilo), 25 L Pull,40 Wall Ball (5k), 20 L Pull, 30 Wall Ball (5k), 15 L Pull, 20 Wall Ball (5k), 10 L Pull, 10 Wall Ball (5k), 5 L Pull in 20.41 minutes.  Heart rate stayed at a 160 to 175 range during the entire WOD.

Thursday, Day 19.  The Bellevue Crossfit WOD called for a 400 meter run, then 15 Cleans and Thrusters over 5 rounds.  My legs were fried after the WODs, track and tread mill so opted for rowing.   So it was 5 rounds (400M Row, 15 Cleans, 15 Thrusters) 65lb load in 39.45.  My load was 30lbs less than proscribed (rx’d in CF world).  Even then I was struggling, but each round / set was affirmation of a tough workout.  There was a pretty tough looking college student, Junior, hitting the same load – so felt better about it all.  Again as with the other 4 days, my pulse was in a steady 160 and above or anaerobic range.

Friday, Day 20– R.  E.  S.  T.  and COLD SOAK.  Then a 15 lap swim during Annaliese’s workout (of course she doubled that in her time allotted!).  Felt sore while swimming.  It is a truly recuperative aerobic activity.  Slower 500 warmup – 11:01 and 1:59 100 and 51 second 50.  Still the water felt oh so good on a sore body, even if getting lap by 8 year olds was humbling for the mind ;-).

Saturday, Day 21—  6.5 mile run with dogs at a decent 9:57 pace.  Still some slick spots.  Incorporated some “Pose” running techniques and will share more about what that means – the micro blog on it: a technique that involves a mid foot strike, pulling up on feet instead of push and keeping knees bent.