Posts Tagged ‘Crossfit WOD’

This is one of those New Year’s Day Planning – Retrospective Blog Posts – 2014.  It’s inspired in part by trying to bring together a few data sources: planners, paper scrapes, DailyMile extract (app used from 2010-12) and garmin connect (new tool used since 2013 since I got garmin and they got a good website now).  I’ve continued this blog to help me keep track of the different approaches to fitness I’ve foolishly or wisely pursued. On to that retrospective.  I’ve done a couple of them – last time was in 2011 for a year-end planning.    I’ve also tried to capture two post “big day” events following the:

First, a pic to those who love miles.

24k miles

24,000 miles over the last 22 years. Fun!

I tend to be on the low side of miles for a once to three times a year marathoner type; especially since 2010.  I’m right at 1,000 miles of running each year (1,020 in 2013 and 1450 to 1700 overall the last five years). Those running miles are 1/2 to 1/3  of most marathoners.

The reason for this lean mileage approach is increased reliance on strength training (CrossFit, Starting Strength, Metcon, Body Weight, Boxing, etc) and plenty of cross training.  Related, is the desire to keep healthy.  While not true of every runner, I do find an increase in injury and illness risk from unrelenting mileage.   I also have been able to keep at a happier weight in my mid 160lbs and avoid the “marathoner gut” weight level of 185lbs.

So in my late 40’s I’ve found that mix of exercise that works best – both in form and time.  Yours is likely different.  Just find that happy place and balance.

More on that balance, with other demands in life, it’s strangely consistent that I can crank out 5-7 hours a week of working out.  Sometimes it’s hit, miss or around or during kids’ event; while traveling, picking up what I can almost anywhere and anytime.

5 year time

5 year time – for some key exercises (swim, bike, run, row, strength)

Based on that measure, I hit a high water mark of 290 hours in 2013.  That translates into about 5 hours and 1/2 hours a week. Some weeks topped 10 hours, others were 2.  A strength training intensive week – lots of lifting – typically translates into less time.  During the 10-14 week prep for Pikes Peak, more time each week is on the menu.  I’ve found a benefit of much improved core, pillar, whole body strength in my 40’s – is much smoother adaptation.  So ramping up miles on bike or feet does not kick the snot out of me into to DOMs (delayed onset muscle soreness).  Attaining marathon times of 4 hours to 4:24 since 2010 has involved much less pain the following days than marathons from 4:33 to 4:55 from 2006-09.  Another benefit is there’s more to life than marathons – so all times from one mile to 1/2 marathon have improved.  As I look at my “athlinks” profile I’m actually much better suited for 5k, 10ks and 1/2 marathons.

The number of times I workout is helpful measure to. Bring all three together and a 3D picture of time, number and distance emerges!  It’s displayed in an Excel chart that shouts “way too much time on New Year’s Day after a Husker victory over Georgia (24-19) and time between other bowl games”. 😉

3 dimensions

3 dimensions

Now on to 2014!

Goals?

Keeping it simple.

  1. Run Lincoln Marathon well.  Hit Pikes Peak Marathon PR!
  2. Workout 6 hours a week.
  3. Snag at least 3 PRs across any event (run, bike, swim, strength) – could be a 5 mile run, 25 unbroken strict pull-ups, sub 32 50 meter swim.  Who knows?
  4. Run one ultra again (fun because I don’t care about time on those).
  5. Volunteer at 5 or more events.
  6. Learn and master 3 new skills (currently picking up boxing and kick-boxing which is fun beyond all belief; double unders and muscle ups still mock me!)
  7. Have fun!  Enjoy those I workout with and workout with those I enjoy!

What are you goals? I would like to know.

Finally here’s the detailed data – that way I can find it again when I torch a laptop! 🙂

detail

detail

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!

 

 

If this were 2009, I’d be freaking out now and not in a freaky fast way.  Why?  In the first two months of this year I’ve snagged 100 miles running.  50 a month average, with a May marathon – that’s not good.  Or it didn’t used to be.

Miles - Oh My!

Miles – Oh My!

After a running catch up in December, amidst some crappy running conditions from December 18th on (ice/snow) I felt a need to get some strength back.  So enter CrossFit Cornhusker  and my third CrossFit affiliate experience since 2010.  They’ve all been great! The other two are CrossFit Lincoln and Bellevue University.   I’m following the same training approach of my new marathon PR in 2011 – 4:00:16.  Last year I mixed a good amount of body weight, chipper, AMRAP type WODs among my run/swim/bike.  It amounted to about 2 a week.  I decided it was time to ramp up to 3.5 times a week of the full assortment of CrossFit WODs (so hello Oly Lifting, pushing through functional movement and outstanding coaching by Jordan Klasek.)

Results – a mix of miles and WODs (workouts of the day).  So when I look at time, I’m a bit more confident.  My life does not permit 8-14 hours of WODs a week.  My “happy place” is right at 6.

Time - Yes!

Time – Yes!

With that programming time I’m able to crank an occasional average Joe marathon at 40 minutes faster than my late 30’s/ early 40’s self.  Pretty cool.  That’s why I like to think of CrossFit as training for the Average Joe.  I may not reach my Boston Qualifier (BQ), but I’m a lot healthier and able to work training into a real life.   Since my kids swim for Nebraska Aquatics, I decided to ramp up the laps too.  Quick ratio – 1 mile of swimming is equal to 4 miles of running (rough, but it works).   In the first two months of this year right at 50% of my training has been CrossFit/Swimming, 40% running and 10% other (row, walk, little bit of cycling and yes, snow shoveling).

CrossFit + Max life swimming yardage + Quality Running miles =  Average Joe Happy.

Final note, I’ve enjoyed using DailyMiles over the last years.  Another way to see the mix of time/miles is through my trusty Garmin (3rd one at 410) and using the http://connect.garmin.com/calendar  to the max.  Garmin has been slow in adding the trending,  other workouts and analysis to Connect.  What’s there now is solid.  And I salute them!

Image

Two week glance via Garmin Connect Calendar feature.

http://www.crossfitendurance.com/
http://www.crossfit.com/

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?

 

pukey

CrossFit Logo Baby!

Slate Magazine is on a roll.  After digging deep into the beginning of the 20th century, Annie Lowery jumps into 2011 with a quick, somewhat superficial review in her January 20th “Work Out So Hard You Vomit, The rise of P90X, CrossFit, and the “extreme” exercise routine.”

 

The article focused more on the business models of Beachbody (parent company of many professionally produced exercise video series such as P90x, Insanity, etc) and CrossFit (the open source, “bootcamp” oriented fitness movement).  There was a brief review of each program (P90x and CrossFit) and then a contrast between the two.

I pipped in a little bit in terms of my direct observation over the last year.  CrossFit’s founder, Greg Glassman, tends to evoke an either powerful positive or negative response in terms of style and CrossFit affiliates are painted in an extreme light.  P90x was cast in a generally more favorable light but with a “campy” label and focus on Beachbody’s ever-expanding revenue motivation.

Here’s my quick thought – either program is a powerful introduction for someone leading a sedentary lifestyle or a training boon for someone (like myself) who had been out-of-balance in terms of aerobic only exercise.   Those two along with the emerging “bootcamp” approach to training and maintain High Intensity Interval Training/ Circuit Training, Pilates, etc., are far better than the alternative – nothing, sitting, eroding health.

And as I shared in my comment to Lowery’s article, I have not been pushed to beyond what my capacity or into “pukey” land by any of the seven CrossFit trainers I’ve learned from.  Each one has stressed form over load (weight).

So go out and workout hard!  You’ll have fun.  Even if you’re 45 years old or older/younger!

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

Farewell 2010.  Hello 2011!

Challenges, opportunities, failure, success, valleys and mountaintops – I encountered a mix of those as well as everyone who reads this post (and like  every year before).  For the exercise side of my life, the opportunities and successes jump to the front of my mind. The change-up in exercise and nutrition was sustained and significant.

Miles 2010

Miles and Donuts Burned!

What began as an experiment in P90x in October of 2009 to improve core strength (part-time effort of course) evolved into a full on embrace of a more rigorous strength/metabolic conditioning program in CrossFit.  I’ve tried to record both efforts as accurately and faithfully as possible warts and all.  There’s a couple of weeks to go to make one full year of CrossFit.  As shared in the Proof positive of training change post, the results of the training shift have been dramatic.  12-14 year personal bests (PR’s) from 5 mile to marathons are the tangible results with improved strength, weight loss and decreased joint pain the unanticipated benefits.

Comparing the data from 2009 to 2010 reveals a shift in running only dominance for both hours and miles.  Overall miles were 2,002 in 2009 and 1,631 in 2010.

CoachDaveK_2010to2009_Miles

Total Miles - 2010 versus 2009 - less miles, faster results

The overall hours were close in 2010 and 2009 – in the 280 to 300 hour range or about 5 and 1/2 hours each week.

What was accomplished in that time was more in 2010 for less time because of a higher intensity level for each training session and variety.

  • Intensity – Since I run less and focus on speed/strength/stamina rather than sheer “miles”, I can do so at a faster pace.  Speed builds on speed.  In 2009 my average training pace per mile was a little over 10 minutes.  Last year it was in the upper 8 minute range with workouts in upper 7 minute to low 8 minute range.  Equally important, improving my stride technique – from heel to toe to midfoot / Pose strike introduces much less stress on my body.  An added bonus was discarding my orthodics in June.
CoachDaveK_2010to2009_Hours

Hour comparision - variety and intensity increase in 2010

  • Variety – the following chart, based on total number of workouts, shows the variety of workouts.  It also is another slice on how time is spent.  In 2009 81% of exercise hours were devoted to running, in 2010 it was 60%.  Total number of workouts were over 80% running, in 2010 that dropped to only 45%.  The variety and introduction of rigorous strength training has left me injury free, healthier and instill a sense of excitement – never the same dull workout!

    Workouts 2010

    Workout distribution - variety is fun!

2011 Goals

Keeping my goals simple this year.  My 2010 goals were exhaustive .

  • Continue workout mix of end of 2010(number and hours) – 40% run, 20% CrossFit WOD, 15% bike, 15% swim, 10% row to reach 1,500 to 1,700 miles in 2011.
  • Continue growth of Freaky Fast crew!  Nurture, nudge, hug em!
  • Run 2-3 marathons with focus on sub 4 hour, work to 3:30.  Continue PR trend for sub 22 5k, sub 37 – 5 mile, sub 46 – 10k and sub 80 minute 10 mile.
  • Complete half iron man and Olympic triathlons.
  • Attain CrossFit bests/competencies: kipping pull up, muscle up, WOD’s scaled at 80% instead of 50 to 70%, wall balls with 20lbs, 75 push and situps in 2 minutes, body weight bench x 20, etc.
  • Improve cycling and swim technique: flip turns (swim that is) and acceleration (bike).  Compete in 1-2 open water swims and cycling competition.
  • Explore kayaking and wall climbing.
  • Train to the season – was fun this year to have high weeks in running (March and late October), biking (July), swimming (late July and late December).  I like training year round – sometimes it’s better to train to the season and swim inside  than slip on ice!
  • Nutrition – continue to explore and apply Paleo!
  • Weight – maintain weight of 160lbs.  Was at 180lbs in May of 2008 before Lincoln Marathon.  No desire to lose more, do want to cut another inch or two off waist to get to 30″ (currently 31.5 waist, was 34.5″ in 2008).  Be thoroughly shredded by year’s end!

I shared a catharsis in my post Tulsa Marathon recap a few weeks ago.  Since then I’ve ramped up my CrossFit intensity at home and the Y, am saving some valuable coin to return to the CrossFit Lincoln box and have picked up some swim, row and bike miles!  Fun way to end the year.

Five Week Stats 293-328

Week ending 11/14 11/21 11/28 12/5 12/12
Running 11 34 9 14 15
Walking / Hiking 0 3 0 0 0
Cycling/spinning 6 6 11 6 14
Swimming 0 .14 .75 0 0
Rowing 0 0 0 1.25 1.25
CrossFit WOD’s 3 1 2 3 3
Total miles, Time. Workouts (WODs), Highlights 22 miles 3:22 hrs
8 WODs
Taper Week
43 miles 6:58 hrs
8 WODs
Tulsa Marathon – 14 & 1/2 year PR!  4:07:49!
21 miles
3:03 hrs
7 WODs
Fran under 7 minutes and best post marathon feeling!
21 miles 3:26
9WODs
20 miler – Holiday Run 5k – 23:55 with Heidi.  Pretty good for the course
30 miles, 4:32
10 WODs
Final outdoor track workout for a while – 56 deg in Dec!

Summary

If you’re an aerobic athlete (runner, swimmer, cyclist, triathlete) who’s reached a plateau, has found more miles does not translate into success and wonders if strength training might help – please read. I’m not offering a quick fix, food gimmick, shake, or simple  trick.  Over the last year I’ve ventured into a different way of getting to a goal – it may not be for everyone.  But I have found an incredible payoff from it and embrace it.

It’s a few simple things

  • Incorporate the right kind of strength training (read more in this blog) 2-4 times a week
  • Cut back your miles for miles sake
  • For your existing mileage look toward performance, speed and stamina
  • Chart your progress over 12 months and see what happens!

Detail

Proof.  Data.  Trends.  Statistics and data gathering can mislead and interpretation of results requires wisdom as well as raw analytic power.  That clarification and limitation declared, I do think there’s enough evidence that a combination of Strength Training + Aerobic Training is far more powerful than Aerobic Training alone.  Modify that aerobic training to focus on stamina, speed, flexibility and burst, and alongside the strength training, your results will be strong.  Hone that further with improved nutrition and those strong results become powerful.

Two years ago, during one of my worst marathon experiences (4:52 at Twin Cities), I thought about punting it.  Pack it up.  Give it up. It was miserable weather day, but I had endured worse.  It seemed though a goal of getting to Boston (or 1 hour and 22 minutes faster) was an impossible hope. Rather than give up I decided to push it harder.  So in 2009 I ramped up the training.  I knocked off a Pikes Peak Double and some “ok” marathon times (4:30 range).  The price of that ramp up was high: a strained, torn sartorius tendon.  By October of 2009 I was hobbling at the start of the Des Moines Marathon.  Sure, lots of miles in the bank, toward 1,500 running for 2009.  But hobbling still.

That began my entry into cross training – had done that in triathlon terms for several years.  But serious cross training, or more properly strength training, nope, nada, avoided it.

P90x was Stage 1.  It was perfect for torturing my aerobically fed and strength dead body into shape.  All the Tony Horton’isms, pull ups, sneaky lunges, gut cracking ab routines, yoga twisting/humbling sessions and push ups a guy could hope for.  I saw some nice results.

A chance encounter with a surly but dedicated athletic trainer, Mike Livergood, at Bellevue University in January of 2010 led to Stage 2 – CrossFit and CrossFit Endurance.  Similar in many regards, the difference between the Beachbody DVD fed programming and organic CrossFit approach was significant. CrossFit is a better fit for my performance goals.  Step by step, coaching from a great box and set of trainers at the Lincoln CrossFit box (Cole, Jeremy, Kelsey Phil and Tanya) and staying with it on my own have led to the best fitness base in my adult life.

Stage 3 involved extending a wonderful speed group of like minded, er like age, friends to a group of Freaky Fast Runners I had no business trying to chase.  From June until present, this group has been an evolving network of fast people who have fun.  Not quite the same every time, but always putting the hammer down for speed, hills or a Saturday run.  Love you all!

So what does this mean?  Big deal?

I’ve been blessed to achieve 15 year PR’s in 5 mile, 15k and marathon races.  This has been my best year of racing since 1996-98.  There’s been some learning curve and minor injuries: a hamstring pull in late May from performing too many deadlifts a day before a 5 mile race and calf pull in July as my body adapted to move towards a “pose” esque running style, lots of hills, etc. From beginning to end – I’ve been pleasantly surprised or more apropos, shocked!

While a 3 hour 30 minute marathon for Boston or a Full Ironman triathlon are not a sure thing, I can at least place those in the realm of possibility.  I’ve been able to shave 24 minutes off my aerobicly training injected marathons of 2009, and now have only 37 minutes to go.  The table below lists the results for marathons.

I’ve also cut 15lbs, from 176 to 161, increased muscle strength and burst across a variety of tests.  My “vitamin I” (ibuprofen) fix has been cut dramatically (not pounding the body and actually strengthening muscles, ligaments and connective tissue).  I am to do things I didn’t image possible – a kipping pull up, jumping up with confidence to a 8′ pull up bar height, over 250lbs for deadlift, 40 unbroken knees to elbows. This still a ton of other goals to still drive me; for example, why not try to attain the Navy Seal standard for 40-50 age males?

More distinctions:

  • In 2010 I will run 66% the amount of running miles compared to 2009  (1,000 to 1,500) with the same biking and swim miles.  Total aerobic miles will nudge 1,550 to 1,600 versus 2,000 in 2010.  New aerobic miles have been introduced through rowing.
  • In 2010 that 66% running miles will have been done at much more efficient and faster pace.
  • In 2010 my anaerobic training (CrossFit) will reach 140 Workouts Of the Day (WODs), not including the aerobic oriented WOD’s.  Overall training hours will be the same as 2009.
Marathon State Date Place Overall Place % Pace Time PR +/-
Route 66 Marathon – Tulsa
Marathon
OK 11/21/2010 422/1648 25.61% 9:27 4:07:55 P.R.
Lincoln National Guard Marathon & Half-marathon 2010 – Run -Marathon NE 5/2/2010 667/1154 57.80% 9:51 4:18:29 +10:34
Brookings Marathon – RUN – Marathon SD 5/15/2010 119/203 58.62% 10:02 4:22:57 +15:02
Lincoln Marathon – Run :: 26.2Mi NE 5/4/2003 523/785 66.62% 10:02 4:23:14 +15:19
Siouxland Marathon And Half Marathon – Marathon SD 10/20/2007 107/166 64.46% 10:07 4:25:11 +17:16
Scheels And Adidas Fargo Marathon, Half-Marathon & 5K – Marathon ND 5/19/2007 819/1191 74.81% 10:18 4:30:02 +22:07
IMT Des Moines Marathon 2009 – Run*Marathon IA 10/18/2009 922/1374 67.10% 10:21 4:31:27 +23:32
Lincoln National Guard Marathon & Half Marathon 2009 – Run -Marathon NE 5/3/2009 768/1142 67.25% 10:26 4:33:23 +25:28
Go! St. Louis Marathon & Half Marathon 2008 – Run-Marathon MO 4/6/2008 1106/1617 68.40% 10:36 4:38:00 +30:05
Lincoln Marathon 2006 – RUN – MARATHON NE 5/7/2006 775/959 80.81% 10:44 4:41:28 +33:33
11Th Annual Gobbler Grind Marathon,Half-Marathon, 5K & Marathon Relay – 26.2Mi Run KS 11/18/2007 175/244 71.72% 10:54 4:45:46 +37:51
Oklahoma Marathon 2003 OK 11/22/2003 205/308 66.56% 10:57 4:47:15 +39:20
Medtronic Twin Cities Marathon & Medtronic Tc 10 Mile 2008 – Run-Marathon MN 10/5/2008 6172/7967 77.47% 11:04 4:50:09 +42:14
Pensacola Marathon And Half Marathon – Marathon FL 2/17/2008 175/263 66.54% 11:09 4:52:24 +44:29
Community First Fox Cities Marathon WI 9/24/2006 510/706 70.96% 11:13 4:54:10 +46:15
Pikes Peak Marathon 2007 CO 8/19/2007 551/773 71.28% 18:28 8:04:03 +3:56:08
Pikes Peak Ascent 2009 – Marathon CO 8/15/2009 668/711 78.48% 21:31 9:23:49 +5:15:54
Lincoln National Guard Marathon – 1995 NE 5/1/1995 NA NA 9:38 4:12:22 +4:27
Lincoln National Guard Marathon – 1994 NE 5/1/1994 NA NA 9:03 3:57:11 -10:44
Lincoln National Guard Marathon – 1996 NE 5/1/1996 NA NA 8:59 3:55:36 -12:19

September and October have proven to be a nice fusion of Triathlon (primarily running) and CrossFit, much like late Summer races into early Fall.

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Get your freak on fast!

Have been solo on the CrossFit WOD’s.  Am missing my Lincoln CrossFit box greatly, but due to budget limitations, have to get the WOD’s done at home and the YMCA.  I am still seeing improvements on speed of repeat WOD’s (Fran, Murph, Angie, etc).  Have enjoyed getting creative for the Filthy Fifty and Kettle Bell combos – picked up a wimpy 3/4 pood but works nicely for me.  I tend to scale to 50 to 60%.  See http://library.crossfit.com/free/pdf/CFJ_Widman_CFStartupGuide1.pdf

I’ve been blessed to  notch two 14 year PR’s at a September 5 mile hilly run (Buffalo Run on Sept 12 – 38:31) and 15k October 17th run (Governor’s Cup 15k at 1:13:40).   I hope those events bode well for my Tulsa marathon. I also enjoyed my most effortless 20 mile training run since the mid 1990’s – on Oct 30th.   I was able to hold a steady 9:46 pace without gels and just with water.  The running results have been inspired by a great bunch of Freaky Fast runners – well over 15 people have come together off and on the last several months to challenge, encourage and motivate each other (the pic includes some of ’em)!

It has not all been cold skim milk and peanut butter cups though.  I’ve had far to much allergy junk since mid October with a nice lingering smoker’s cough.  Fortunately three bouts of stomach flu have not returned for round four.

Five week stats – Day 221- 256

Week ending 9/5 9/12 9/19 9/26 10/3
Running 30 23 8 20 24
Walking / Hiking 0 0 0 0 0
Cycling/spinning 17.5 14.5 5 2.25 2
Swimming .68 0 0 0 0
Rowing 0 0 0 0 0
CrossFit WOD’s 2 (7.57 Fran, 65#) 2 (bootcamp & 1/2 Angie) 1 0 3
Total miles, Time. Workouts (WODs), Highlights 48 miles 7:04 hrs
16 WODs
Fran under 8!
37.5 miles 6hrs
13WODs
Buffalo – 14 year PR – 38:31!
13 miles  1:59 hrs
8 WODs
Light week – recovery & stomach flu
22 miles 3:39 hrs
6 WODs
6 mile run w/ dogs on Friday
26 miles 5:09 hrs
13 WOD’s
Gettin’ the Cfit Grove Back

And Five Week Stats + Day 257 – 292

Week ending 10/10 10/17 10/24 1o/31 11/7
Running 22 25 18 35 25
Walking / Hiking 3 0 2 (scouts) 0 0
Cycling/spinning 2.55 9 0 6 0
Swimming .28 0 0 0 0
Rowing 0 0 0 0 3.11
CrossFit WOD’s 2 3 1 3 3 (7.58 Fran)
Total miles, Time. Workouts (WODs), Highlights 28 miles 5:35 hrs
15 WODs
Hike w/ Webelos @ Arbor Day Farm
34 miles 6:05 hrs
12WODs
Filthy Fifty (tough WOD) &
14 year PR at Governor’s Cup 1.13.40 (7:55 pace!)
20 miles 3:54 hrs
6 WODs
10 miler on Sat and surviving stomach flu rd 3 – yuck
41 miles 7:01
8 WODs
20 miler – 3:16 – held strong even  with seasonal cough/ allergies & Yasso 800’s
28 miles, 4:56
10 WODs
Triple Play Weekend:
Friday Murph, Saturday – 6 mile run and Sunday  –
Beer and Bagel Off road.  3.8 miles of trail fun on Sunday