Posts Tagged ‘Cycling’

2014.  Buh-bye! Stress fracture, some missed training cycles and races, some regrets but plenty of highlights.  One affirmation too. Strength is key.

This year my hours of strength training were the only ones to increase.  Miles took a hit (swim/bike/run/row).  Was able to amp up the strength side – in part it was all I could do for a few weeks (other than walk).

The strength training was split into:

  • Circuit / bodyweight intensive boxing working outs (January – April with occasional hitting a 100# bag in basement now)
  • Metabolic conditioning during kids’ baseball, softball, soccer practices (either as coach or parent in waiting) – bring a 12# medicine ball or 45# kettlebell and workout on trail, park or field for an hour (March – October and occasional now)
  • Progressive Calisthenic Conditioning – bodyweight alternative to weights (March to now)
  • Mark Rippetoe’s Starting Strength – barbell fun! (November to now).  Legit 3 x 5s as of 12/26/14 are 150# back squat, 135 bench, 95 press, 95 power clean and 185 deadlift.  Started at 95 BS, 75 bench, 60 power clean and 135 deadlift (11/8/14).  Got a form check on back squat when hitting 165 – not going nearly deep enough.  So I backed off weight load and slowly added.

Got this article from co-Lincoln Marathon director and Tiger Coaching founder, Gary Bredehoft.  Triggered a memory of Mark Rippetoe and Starting Strength.  http://www.outsideonline.com/fitness/bodywork/in-stride/Lifting-Heavy-For-Endurance-Gains.html.   Went through some Starting Strength during some sweet 2012 workouts at Cornhusker CrossFit.  This short article captured a much longer research effort by JSCR – maximal strength training PLUS endurance is better than bodyweight circuits PLUS endurance.  A study in the Journal of Strength and Conditioning Research found that maximal and explosive training paired with endurance workouts lays a better foundation for running economy than a combination of bodyweight circuits and endurance training.

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No, as runner there’s no risk you’ll max out the plates like Suh!

So if time is pressed – best to get some squats + miles in than a whacked out circuit or WOD (not that those are fun!)

Some strength training basics from Mark Rippetoe – there are five core barbell moves and progressive loading of weight over time. The moves: squats, presses, dead lifts, bench presses, and power cleans. The programming is start light and add weight slowly over time.  There are similar programs out there (5 x 5s, 5/3/1). Consistency over several months / years is the key. My 50 year old target in June is 215# back squat, 185 bench, 145 power clean, 265 deadlift and 135 press.

Bodyweight substitutes are available – just journey over (google) progressive calisthenics, Convict Conditioning or my personal favorite Al Kavadlo.  This isn’t an either / or proposition.  The two coexist and compliment – so within the confines of my own “globo-gym” Golds. I’ve hit the 5 barbell moves 2-3 times a week and blending in some PCC (bridge, leg raise, handstand, push up, pull up single leg squat progressions).

http://www.outsideonline.com/fitness/bodywork/the-fit-list/How-to-Make-Better-Fitness-Goals.html

Recap

2009 looked liked this

runpyramid

2015 will look like this

strengthpyramid

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I enjoyed the mix of activities this week!

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Got some strength back, buns on the bike seat with a good long ride Sunday and the highlight was our Freaky Fast Runner’s teams at the Havelock Community and Charity run on Saturday June 1.

Hit a better than median, average time of 48:19 for the 10k!   The FFR 3k Mixed Team was 3rd and the 10k team was 4th.  This was a day after a wonderful tempo run and two days after track (so much for only 3 days a week running ;-))

Our running community was saddened by the departure of our inspirational marathoner, Carol Smith.   She battled ovarian cancer for over a year.  An incredibly moving memorial service was held yesterday, June 6, to celebrate her life.  We will miss her and look forward to seeing her in eternity!

 Activity Type Count Distance Time Elevation Gain Avg Speed Avg HR
 Running 6 25.42 4:09:51:00 628 6.1 143
 Walking 4 2.2 43:29:00 90 2.9 80
 Strength Training 2 27:00:00
 Cycling 1 21.27 1:38:54:00 218 12.9 130
 Swimming 1 0.57 17:00:00 2
 Summary 14 49.46 7:16:13 936 7.2 137

Since I’m using Runner’s World Run Less, Run Faster as a guide for 16 weeks (actually 18 since there will be a break for the Pikes Peak Double in August), thought it would be good to use the next series of “serial” blog posts counting down like RLRF (how I abbreviate for Garmin workouts).   Focus last week was aerobic base building – run and bike.

My 3 key running workouts were

  1. Speed – 3 x 1 miles at East High Track on Thursday night (7:12, 7:28, 7:33).
  2. Long – 13.1 (1/2 marathon) in 2:03 on Saturday morning.
  3. Tempo – 2 miles in 16.28 – 8:13 pace on Sunday morning.

Those workouts point to a 3:45 – 3:55ish Marathon.

Activity Distribution Report for coachdavek
 Activity Type Count Distance Time Elevation Gain Avg Speed Avg HR
 Running 8 20.52 3:14:23 556 6.3 144
 Cycling 3 10.38 1:07:11 208 9.3
 Strength Training 1 3:00
 Summary 12 30.9 4:24:35 764 7.1 144

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

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!

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

Oh my we're too pretty not to be seen, fix your browser!

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

4 Weekly stats

Week ending 5/29 6/5 6/12 6/19
Running 11 14 11 12
Walking 1 4 1
Cycling/spinning 11.5 1.5 19 23
Swimming 1 .17 .5
Rowing 1 .5
CrossFit WOD’s 3 0 0 2
Total miles 25 miles 23.5 31.5 36

4 weeks of racing and catching up on logs!  Details are below.  Here are three lessons I think I’ve learned well over the last four weeks that included a 5 mile race (better than last year), 10k race (2 minutes slower than last year), 1 Sprint Triathlon (impromptu change due to weather), 1 Duathlon (impromptu change due to weather), 750 meter open water swim and 5k race.

  • Bucko, mucho, “lotof” racing is fun, but can leave rest of the week at risk.  Still this year was unusual with the Hy-Vee triathlon moved up 2 weeks and Cornhusker State Games moved up a move for Special Olympics (very worthy cause and reason).  6 races in 4 weeks can be a bit of a mental drain.
  • My happy place for CrossFit is 3 WOD’s per week.
  • Still debating the full embrace of CrossFit Endurance.  I agree wholly with the 4 day running, cross training and when you do train, train hard!  I may not be at the point though to pull off the intensity week-end and week out.  I do think I need to ramp up mileage just a bit and carefully manage distribution of “aerobic” miles – across swim/run/bike.  Also am sowing long runs back into the equation.

Sunday, Day 120 (5/23) – Bike ride on Specialized Hybrid – 11.5 miles holding around 12 mph.  Seat mount broke so last 3 miles were off saddle, sort of.

Monday, Day 121 (5/24) – East High Track – baseline mile.  1/2 mile warm up and then a 6.43 mile.  Gunned first 400 too fast – 81 seconds.  Felt good though.  6 seconds faster than April’s baseline mile.  Right after Rachael’s Lincoln Jets track and in between Joshua’s Jr. Salt Dog’s game – life as a busy parent – squeeze those workouts when you can!

Tuesday, Day 122 (5/25) –  Timed mile swim at the YMCA – 41.01 for the mile.  OK, getting slightly faster – miles last year were in the 44 to 46 minute range.  Would like to get to 36 minutes in practice this year.

Wednesday,  Day 123 (5/26)–  CrossFit morning – rowing, Shoulder WOD from 5/25) and 400 Meter Walking Lunge.  The walking lunge blasted my glutes for a good 4 days =]!  Then a little barefoot running with Heidi and .62 miles @ Doris Bair before Annaliese’s softball game (gee busy parent gig again, but worth it!)  CrossFit Lincoln WOD Part 1: from Tuesday – wu – 400 m row, 25 situps, 10 samson stretch, 10 rock climb, 10 walking lunge, 20 squats, 10 kb 1 pu, Shoulder Press 10 wu 65lb then (1 – 75, 1 85, 1 95, 1-100, 1 -105): 1,110 total, Push Press (3 -75,3-85,3-95,3-105,3-115 — 1,275 total) and Split Jerk (5-75,5-85,5-105,5-115,5-125 – 1,925 total ). 4,310 lbs total load. Part 2: Wed WOD – 400 meter walking lunge in 14.42 (that was tougher than I’d thought it be, great Pikes Peak trainer).

Thursday, Day 124 (5/27) –  Two’fer Thursday

  • CrossFit WOD – warmup 400 mt row, 20 situp, 20 squat, 10 shoulder pass through, 10 pull up. Cashin 2 rds of 5 ring pull up, 10 jump muscle up, 10 ring dip, 5 chinup chest to bar. 50 pushups. Then main event AMRAP in 20 min of 15 ghd/ reg sirup, 30 jump rope su, 15 back extension. 9 rds + 30 jump rope and 9 ghd sirups. So total was 144 sit-up / ghd, 210 jump rope and 135 back ext . Still stinging a bit from walking lunge yesterday.
  • 4 miles of hills @ Pioneer’s Park – temp’s were rising and quads/ glutes were rebelling!  Slower upper 10 minute pace and crawl!

Friday, Day 125  (5/28) –  Rest

Saturday, Day 126  (5/29) – Two’fer Saturday

  • Run – 4.1 with dogs and a little extra walking with Heidi, .6
  • CrossFit “WOD” – Linda.  The key lesson learned, no Olympic lifting within 3 days of race!  Ego got ahead of strength and punch through some nice weight loads.  That felt good – but downside was weaken state going into Boystown race on Memorial Day.  CrossFit Lincoln #WOD Linda (10,9,8,7,6,5,4,3,2,1). 175 deadlift (185 on 1st 5) 9,625lbs , 145 bench (155 on 1st 5) 7,975lb, 95 clean – 5,225. 41.07 time (17.52 longer). 22,825 total – 7,700lbs more. Compared to 2/18 after Spinning. 10,9,8,7,6,5,4,3,2,1 – 23:15 but lighter load (15,125lbs total): 115 bench, 65 clean & 95 deadlift.

—————————-

Sunday, Day 127 (5/30) – Exercise bike at the Cooper Y – kids were swimming and had a 1/2 hour.  Leg’s feeling ok, but not great.  Glutes still sore.  5.75 miles in 30 minutes.

Monday, Day 128 (5/31) – Boystown 5 mile – 40.27.  Another comparison to 2009 training – finished 42 seconds faster than last year. A bit of hammy tweak at 3.5 mi. 7.36, 7.44, 8.08, 8.48, 7.57.   After the race 2.6 miles of walking at Henry Doorly Zoo for a birthday celebration for Annaliese.

Tuesday, Day 129 (6/1) –  Walking/ hobbling with Heidi.  Right hamstring, left glute/ groin were very sore.

Wednesday,  Day 130 (6/2)– Rest

Thursday, Day 131 (6/3) –  Rest

Friday, Day 132  (6/4) – 2 mile easy run, needed to test legs to see if Havelock still a go.

Saturday, Day 133  (6/5) –  Havelock 10k – only race in 2010 that was slower than year previous, rats!   Hamstrings and glutes sore / stiff until mile 4. Seemed like I was stuck in 3rd gear until 4.5 then was able to hit race pace from then on it. 8.04, 8.08, 9.13 (up “the hill”), 8.16, 8.40, 7.54, 1.38. Bob’s Tavern team did great – Juan was under 50, Sherri and Andi ran strong 50’s and Anelle snagged her 1st 10k in the 60’s!!! PJ rocked the 3k and got 23 th!

——————————

Sunday, Day 134 (6/6) – Exercise bike at the Cooper Y – kids were swimming and had a 1/2 hour.  Leg’s feeling ok, but not great.  Glutes still sore.  5.75 miles in 30 minutes.

Monday, Day 135 (6/7) – Boystown 5 mile – 40.27.  Another comparison to 2009 training – finished 42 seconds faster than last year. A bit of hammy tweak at 3.5 mi. 7.36, 7.44, 8.08, 8.48, 7.57.   After the race 2.6 miles of walking at Henry Doorly Zoo for a birthday celebration for Annaliese.

Tuesday, Day 136 (6/8) –  Walking/ hobbling with Heidi.  Right hamstring, left glute/ groin were very sore.

Wednesday,  Day 137 (6/9)– Rest

Thursday, Day 138 (6/10) –  Rest

Friday, Day 139 (6/11) – 2 mile easy run, needed to test legs to see if Havelock still a go.

Saturday, Day 140  (6/12) –  Havelock 10k – only race in 2010 that was slower than year previous, rats!   Hamstrings and glutes sore / stiff until mile 4. Seemed like I was stuck in 3rd gear until 4.5 then was able to hit race pace from then on it. 8.04, 8.08, 9.13 (up “the hill”), 8.16, 8.40, 7.54, 1.38. Bob’s Tavern team did great – Juan was under 50, Sherri and Andi ran strong 50’s and Anelle snagged her 1st 10k in the 60’s!!! PJ rocked the 3k and got 23th!

—————————–

Sunday, Day 141  (6/13) – Hy-Vee Oly turned into Sprint Triathlon!  1.39 for the 400 meter swim, 20k bike and 5k run.  was a dark and storming morning. Olympic Triathlon was cut to an impromptu spring – 400mtr swim (13 minutes), 20k bike (48 minutes) and 5k run (27 minutes in severe downpour). Swim was ok, bike was fun as the cold front moved in and 5k run was treasure of thunder, lightening, tiny bit of hail and 2 inches of rain. 15.2 mph on bike – not what I had hoped for in terms of decent bike – wind was rough for the later waves. Think I’ll hit what I’ll need next week @ Cornhusker State Games

Monday, Day 142 (6/14) – CFE WOD Danny.  AMRAP 30 20″ box jump, 20 push press at 65, 30 pull ups w band. 2 RSS plus box and push press.  Good seeing Phil and lunch gang at CF Lincoln.

Tuesday, Day 143 (6/15) –  4 miles running – Crossfit Endurance Aerobic WOD from 6/14 – 12 x 1 minute on and 30 seconds off – made it 2+ miles. 6.25 to 6.45 pace for the 1 minute pickup. Walk / jog on the recovery

Wednesday,  Day 144 (6/16)–  10.6 miles cycling – with Rachael to soccer (about 9mph) than to Mahoney and back (13 mph) and home (9 mph)

Thursday, Day 145 (6/17) –  Rest

Friday, Day 146 (6/18) – 2.1 miles running -with Heidi and Cash – a little later in the morning, was reaching up to 90 degrees.  Wanted to loosen legs up before weekend of racing!

Saturday, Day 147  (6/19) –  Two’fer race day!  Times slightly off last year.  Bronze in open water swim and 5k run.  Weather was as hot as last year’s games (held in July) but much more humid on the run (kicked my buns!).  Swim 750 meter open water – 21.07 – at Holmes Lake and 5k run CSG Footstock 5k. 7.46 pace. Splits 7.23, 8.10, 7.54, 40 final .11. Bronze in age group. About 46 secs slower than last year. Next up triathlon in the morning (hope the storms break before 6am! — sadly they didn’t so the triathlon became a duathlon)

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Sunday, Day 134 (6/6) – 1 mile walking w/ some lunges.  Active recovery day.

Monday, Day 135 (6/7) – A bit of three workouts – one testing a real road bike!

  • CrossFit Lincoln – warm up: 400 mtr row, 10 kte, 10 walking lunge with 10lb overhead, 10 samson stretch, 10 x 45lb s.press, 10 45lb push press. Cash in – 3 x 1 minute wall sit, 30 sec rest. Main – split jerk max – 7 x 1 rep (65, 85, 95, 105, 115, 120, 125, 130), Cash out 4 x 50 meter sprints. Still not at full sprint form so more of a jog on 50’s
  • 1 mile walk with Heidi
  • 1.5 mile bike test on at Bike Rack.

Tuesday, Day 136 (6/8) –  Warmup: 10 push ups, 10 KTE, Samson Stretch, Quad Stretch, 400 Meter Row. Buy-in:Tabata mashup: 8 rounds alternating between exercises 20 seconds of work 10 seconds of rest of: L-holds & Pushups (55)  #WOD:  For time: 13.10 – Run 800 meters, 30 back extensions, 30 ghd sit-ups, 30 back extensions, 30 knees to elbows, 30 back extensions, 30 abmat sit-ups.  Cash-out: 10 Burpee pull-ups.  Ran a bit more at home with Heidi for an even mile.

Wednesday,  Day 137 (6/9)– Swim and Bike – 300 yard swim at Uni over break and little over 11 miles bike riding on new Trek!  Held 14.5 mph on new Trek looping around Mahoney, much smoother ride but clip shoes still take some practice (always fun to fall).

Thursday, Day 138 (6/10) –  5k run with dogs to Mahoney (31 minutes) with 50 squat warm up before, then 3 x 2 minute trials – 51 push ups in 2 min, 25 strict pull/chin ups and 71 walking lunges after.

Friday, Day 139 (6/11) – 7.66 Bike – 1.6 with Heidi and then loops around Mahoney – a little slower 11.7 mph.

Saturday, Day 140  (6/18) –  Easy 5k miles with dogs – loosen the legs before Hy-Vee Triathlon. 30 minutes

Weekly stats – total miles 30.2,  total time –  6 hours, 6 minutes
* Running – 21 miles
* Walking – .6 miles
* Bike/spinning – 8 miles
* Swimming – .57 miles
* Rowing – 0 miles
* Crossfit – WOD (workout of the day) – 4

13 weeks of Crossfit infused training completed.  It followed 13 weeks of P90x.  So here I am, pondering in a slightly hopeful yet nervous state the impact of 26 weeks of cross training.  The test to come is Sunday at the Lincoln Marathon (May 2, 2010).  So far on the 10k’s I’ve pushed the window of time back 12 years to 1998 for 47-48 minute times.  I feel stronger, more functionally fit and healthier than any marathon since 1996 (PR of 3.55).

Yet a little voice says “hey, you only had 400 running miles since January – a wee bit under what you should have and 100+ less than last year”.   I’m confident, yet not overly so.  In the place of the 100+ running miles, over 45  Crossfit WOD’s have stacked up along side 150 miles of cycling and 8 miles of swimming.  I need to confirm data but overall exercise time is higher.

So I’ll see the results in 6 days 😉

Sunday, Day 85.  A little two’fer.

  • Nice 4 mile plus recovery bike ride with Heidi – only about 9 mph and let her two me a bit.  But for a fit yellow lab, going fast is perfect!
  • Crossfit Endurance  WOD.  2 x 12 front squats (used 30lb dumbbells for 60’lb load) then 3 x (10 left & right dumbbell snatch – 30lb, 10 clap push ups and 10 knees to elbows).

Monday, Day 86 – Two’fer Monday.

  • Who let the dogs out?  I did – they needed some fast work (5k) on a cooler day.  8.58 pace.
  • Crossfit WOD  – 3 rounds of 100 feet walking lunge, 50 squats and 25 (back ext, scissors and frog – mod on that). 12.11 time. Right after run.

Tuesday, Day 87 –  Two’fer Track Tuesday.  8.5 miles.

  • Yasso 800’s – a quiz before the Lincoln Marathon Exam on May 2.  3.35 average for 10 x 800 meters w/ 200 recovery (2 min). 3.33, 3.29, 3.35, 3.31, 3.23, 3.41, 3.31, 3.38, 3.39, 3.36.  The same quiz in January  and late February at the indoor track at UNL yielded 4.01 and 3.50 average 800’s.  The premise of the Yasso 800’s (named for Runner’s World Bart Yasso) is that 10 800’s with limited recovery (200 meters in 2 minutes) yields a good predictor to marathon time.  Some will add 10 minutes.  So my Lincoln Marathon target is 3.35 + 10 minutes or 3.45 hours.
  • Tuesday night track group.  Not much with this group but did munch on a Wendy’s frosty – ah the joy of protein ;-).  Ran about 600 meters with them, 200 meters during Annaliese’s soccer practice and walked .6 miles barefoot with Heidi to cap a 8.5 mile day.

Wednesday, Day 88–  Two’fer Wednesday that proved much  tougher thought it would.  Swimming – 1,000 yards.  Back to back tough days will call for a little easing tomorrow and Friday.

  • Crossfit Endurance WOD – Part 1: Deadlift. 155 x 5, 175 x 5, 195 x 3, 205 x 3; Split jerk 95 x 3, 105 x 3, 115 x 1, 115 x 1, 125 x 1 fail/ 115 x ; 10 minute rest then Part 2: 5 rounds of ( hold breath 30 seconds, 15 pull ups, 15 push ups – to deck, 15 situps, 15 air squats). Subtracting 30 seconds of breath hold would net 53.41 in time.
  • With 3 hours of rest took up the CF Endurance aerobic challenge.  swimming 1,000 total – 50 yd warm-up, then 3 x(50, 100, 200). 51, 1.56, 4.13, 56, 2.02, 4.24, 54, 2.04, 4.19. Rest approximate to interval time (shorten rest due to time constrain). Felt a bit tired 3.5 hours after the anaerobic/strength part of the day, that’s where streamlining comes in helpful 😉

Thursday, Day 89 –  Easy 2 mile bike ride to get Heidi out.  Burned out a bit after Tuesday/Wednesday.

Friday, Day 90 –  On Day 90, I paid a tribute to Tony from P90x with Ab Riper X and staying true to Crossfit 50 chest to deck pushups without break.  Was a good confirmation that my abs had not suffered through the situp and GHD centric Crossfit approach.  Could keep up the “big dogs” of Tony’s group.  Still a good workout, pre 10 race tomorrow.

Saturday, Day 91 – A final quiz.  Eagle 10k. Nice course starting 1st mile in town then Mopac trail. Kept steady 7.45 splits with pick up on final mile.  7.43,7.47, 7.36, 7.56, 7.54, 7.32, 57. 23.58 1st 5k, 23.59 2nd 5k

Next week taper before Lincoln Marathon!  Then the final exam for Spring.