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Pikes Peak 2010

Just one big hill, keep on running, keep on hiking, keep on crawling

12 weeks to my second Pikes Peak Double.  Uh-Oh! A shade under of 40 miles of bliss in two-days to prepare for – Saturday Aug 20th is the Ascent and Sunday Aug 21st is the marathon.  Two years ago I was in the midst of preparing for the first Double.  I had a few Ascents and 1 marathon under my belt.  My strategy was simple – lots of running (40 per week), lots of hills.

This year my strategy is a bit different.  I’m planning to run four times per week, cross train with swim/bike/row when possible and kick out lots of CrossFit metabolic conditioning WODs (workout of the day) with lighter Olympic Lifting WOD’s mixed in.  As I shared in a marathon report form two-weeks ago – the CrossFit and cross training approach has paid dividends.  Now the question is how to morph it for the Pikes Peak Double.

From a Fall marathon (Tulsa in Nov of 2010) through the Lincoln Marathon (May 1, 2011) I averaged 19.5 miles a week – tell a running purist you’ve tackled a marathon, right at 4 hours with less than 20 miles per week and they’ll laugh at ya! Game plan now?  Mileage will increase just slightly to 25-30 miles per week, with focus still on running no more than 4 times per week.  I’ll soon hit some prime outdoor swimming workouts (favorite place in Lincoln, NE is Woods Pool’s 50 meter pool).  Plus am enjoying the bike!

I’ll continue the WOD’s at 3-4 times per week.  Metcon will be the focal point – due in part to a budget crunch.  I am deeply attached to our CrossFit Lincoln affiliate but need to pay all expenses through a cash flow basis only (my family has been on a get out of debt campaign, pay as you go and kids’ summer activities need to come first!).

Fortunately I have some equipment at home and have become proficient and discipline enough to work it in.  The CrossFit metcon’s rely on body weight or lighter weight exercises – so hello Murph, Filthy Fifty, Diane, Angie Fran with dumbells, wall walks, retaining wall jumps, outdoor pull up bars/ropes/ladders/squat racks/pistols, etc!  Some in the CrossFit world eschew the metcon and focus more on the Olympic Lifting (with a bit of merit).  But for endurance events there’s nothing like a 20- 45 minute metcon pushing the pulse to 165-175 to ready- set your body!  And there’s a push up contest on Facebook that I’ve got to meet!

Here’s the plan:

  • May 30 – June 5 – 25 miles run, 10 bike, 500 yard swim, 3 WODs* – Hills & all out Havelock 10k.
  • June 6 – June 12 – 25 miles run, 10 bike, 1 mile swim, 3 WODs – Filthy Fifty & 1 mile walking lunge
  • June 13 – June 19 – 35 miles run, 20 bike, 1 swim , 3 WODs – 3 hour max distance run
  • June 20 – June 26 – 25 miles run, 20 bike, 2 swim, 3 WODs – 1/2 marathon in 1:50
  • June 27 – July 3 – 25 miles, 20 bike, 1 swim, 3 WODs – July 4th – short race
  • July 4 – July 10 -30 miles run, 20 bike, 1 swim , 3 WODs – 1 mile walking lunge (hope to return to CrossFit Lincoln too!)
  • July 11 – July 17 – 30 miles run, 20 bike, 1 swim , 3 WODs –  Lincoln Mile
  • July 18 – July 24 -20 miles run, 10 bike, 1 swim, 2 WODs and Cornhusker State Games – Track – 200 – 1,500 & 5k
  • July 25 – July 21 – 35 miles run, 20 bike, 1 swim , 3 WODs – 3 hour max distance run
  • Aug 1 – Aug 7-  25 miles, 20 bike, 1 swim, 3 WODs – Thunder Run 5k – sub 22 minutes
  • Aug 8 – Aug 14 – 25 miles, 20 bike, 1 swim, 3 WODs – 2.5 hours, hills 20lb vest
  • Aug 15 – Aug 21 – GAME DAY(s)

* I’ll pick up the strength/oly lifting and metcon WODs from main, CFL or CrossFit Endurance.  Swim/bike/run will generally follow CrossFit Endurance

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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!

The Triathlon International Newspaper

Posted: December 28, 2010 by Dave Kohrell in Triathlons
Tags: , , , ,

The Triathlon International Newspaper – this is a nice aggregating web service that pulls triathlon news from tweets, blog, reports and organizes it quite well.

Tri Start

Hustle, tustle and MMA start of a triathlon!

Have to love the picture of the throng at the start of the race, all hands (and feet) in the water!