Posts Tagged ‘Jump Rope’

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
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.

Weekly stats
* Running – 30 miles
* Bike/spinning – 0 miles
* Swimming – .36 mile
* Rowing – .6 kilometers
* Crossfit – WOD (workout of the day) – 3 and 1/2 total
Some nice, high intensity running this week, some on the road workouts and my first visit to the Crossfit Lincoln affiliate!  8 milers on Sunday and Thursday were at a good clip – 9:30-9:40 pace.  A nice set of repeat 400’s on the track Tuesday with a healthy does of metabolic conditioning in between each repeat completed the running highlights.  Got a little swimming and rowing in as well.  Also been reading and researching about nutrition.  I’ll post more as a learn and find meaningful content.

Sunday, Day 57 –  8 mile run with the dogs!  Squeezed this run in between church and a later lunch.  Fun to roll out with some definite time pressure.  Right at 9:50 clip.

Monday, Day 58 – Crisp morning during Spring Break. 3.25 run mile while Rachael was riding her bike.  Then a little Tabata inspired swim session of 8 x 25 yard no breath repeats and 25 yard recovery lap.  2 minutes per lap total and no breath laps were in 19 to 22 second range.

Tuesday, Day 59 –  Coach Dave K – meet Lincoln Crossfit!  And what a great orientation workout.  Learned a ton (didn’t quite lift that amount ;-)!  May have to wait a few days for part two.   This first one focused on validating deadlift, sumo lift, medicine ball clean form.  Then a great workout.  1k rowing warm up, push ups, GHD situps and back, air squats. Then form instruction by Phil and a Tabata session – 6 rounds (20 sec on 10 sec off) of 95lb deadlifts, situps and 14lb wall ball. Score – 9 deadlifts, 10 situp, 7 wall ball (low score). Totals 61 total deadlifts, 66 situps, 54 wall ball.

To add more fun, PM session was our weekly track workout.  Anelle, Andi, Joy and Sherri! 8 x 400’s w/ 200 rest and mix of push ups, air squats, situps. 1.35, 1.39, 1.40, 1.31, 1.35, 1.37, 1.38, 1.41.  4.25 total miles.

Wednesday, Day 60 –  Crossfit WOD – following Lincoln.  Cash In- Tabata of dips (used assisted 40lbs @ Y) low score was 9, total 61. 18.22 for the main WOD. 5 rounds of bench, back squat, pull ups. Rd 1 155 bench x 3, 135 BS x 7, 12 pull, Rd 2-5 145 bench (6, 7, 6, 5), 135 BS (7,8,6, 7), Pull (11, 10, 10, 11, 12). Cash out – GHD BE’s – 60 seconds 24, 21, 24 – got them right, hammy’s were trembling.

Thursday, Day 61–  8.45 miles of running, with Heidi and Y gang at a 9.39 clip.  Slow 1.25 mile warm up (10 minute pace) then cruising speed at 9:20 for 5.9 and final 1.25 in 10.30.  Perfect morning.  Will repeat same run on Day 68 for 9 mile total

Friday, Day 62 – In Roseville MN, a traveling WOD over 28 minutes.  AM – 100 air squats, 2 minute wall sit. PM  – 100 pushups, 10 handstand pushups. 50 jump rope, 50 situps, 25 superman, 50 bicycles, 50, oblique extension (25/25) and 50 mason twist.

Saturday, Day 63 – 6.1 mile run from hotel in Roseville to Lake Johanna and back.  Nice day – upper 30’s.  Beautiful trail.  Kept a 9:40 pace again.  Want to keep this pace for 20 miler next Saturday and ratchet down Thursday run pace to 8:50.

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 – 24 miles
* Bike/spinning – 8 miles
* Swimming – .43 mile
* Rowing – 0 kilometers
* Crossfit – WOD (workout of the day) – 3 total

Another week of 24 running miles, some bike and swim to pitch in to the “total” as well.  Years ago I would be a bit “freaked” about 24 miles of running close to a marathon, as being too light!  The cross training and freshness in my legs, hips, glutes, everywhere tells me that I’m on the right track.  Of course if I pass out in the Lincoln Marathon on May 2, I’ll admit my error!  I’m also having fun working in jump rope with the kids – they totally own me.  I’ve Google and found as many fun jump rope routines as possible.

Though the Crossfit WOD’s were only 3 this week, two of those were tough.  The nasty one in particular was a 1

Sunday, Day 43 – Recovery run (3) with a CrossFit Endurance twist – up tempo.  2 miles at 9 minute clip, then a mix of 40 jump rope, 25 push ups chest to deck, 75 knees up/ bicycle, 40 jump rope, 25 crunchy frog, 25 push ctd, 20 jump (w/ Rachael)

Monday, Day 44 – This WOD had me saying – ouch, why me!  After the Rx’d warmup I jumped into front squats and a mix of dips and pull ups – 135 of each!  The load was 65lb for the front squat and I used some  jump pulls. 15 pull and dip, 15 fs; 30 pull and dip, 30 fs; 45 pull and dip, 45 fs; 30 pull and dip, 30 fs; 15 pull and dip, 15 fs. 38 minutes later and Ouch!  I do think my squat form is slowly improving and used the curl the front toes to force lift from heels.

Tuesday, Day 45 –  No track but still some sprints.  Another CrossFit Endurance inspired run – pickups were 200, 400, 600, 200, 400, 600, 600 – 7:55 to 8:30 pace. Some hills. Easy jog recovery between. Hamstrings, glutes, groin and shoulders were still a bit sore from yesterday’s WOD. Glad I went – started out just plain sore but felt great at the end

Wednesday, Day 46 –  10k run + WOD!  Ran a favorite loop with the dogs – Heidi and Cash at a nice clip – under 60.  The WOD at the YMCA was 10 rounds of 15 deadlifts (95lb load) and 15 push ups (deck). 10k run & 100 jump rope w/ Rachael and Annaliese for warmup. #p90X AB riper fifer scissor, mason twist, frog and ab wheel to cool down

Thursday, Day 47 – REST Day

CrossFit Endurance

CrossFit Endurance

Friday, Day 48 – 750 yard swim based on the Crossfit Endurance workout of 2 minute on, 1 minute rest x 6.  A great resource for runners, swimmers, cyclists — including a picture link here!

Saturday, Day 49 –  Ran 12 miles at up tempo – 9:34 pace.  Solo this week since I slept in and missed the YMCA gang.  Well not quite solo – had Heidi the faithful pace dog and coach barking at my heels.  Windy day made the 38 degrees feel chillier.   To add to good measure got my old Crossroads, 40lb hybrid bike and pedaled 8 miles later in the day (loops around Mahoney Park).

Weekly stats
* Running – 24 miles
* Bike/spinning – 13 miles
* Swimming – 0 mile
* Rowing – 0 kilometers
* Crossfit – WOD (workout of the day) – 4 total

A week full of head scratching over “what is the best approach”, getting better on my squats, some conversations with CrossFit Endurance (CFE) enthusiasts and introducing myself to Mark Sisson’s philosophy (of Primal Blueprint Footprint).

The conversations with the CFE enthusiasts involved whether a long run is needed for marathon preparation if CFE is followed. My assertion is yes; especially for first time marathoners.  While the stamina and strength may be present in someone, a marathon, more than any other distance, taps the mental and emotional energy reserves to the maximum.  Now in the I agree column, if someone has strength and stamina, then they can avoid the pitfall of running every day and thus running themself into the ground.  It’s a happy medium and balance to strike.

The head scratching has subsided a bit as I enter a state of “feeling about as good as ever running, building strength and am ready to see what happens” mode.

Sunday, Day 36 – A nice recovery run with my dog friends, Heidi and Cash (3.1 miles) and then a CrossFit Endurance (CFE) workout of Air Squats and Pull/Chin Ups on a 10, 9, 8…1 progression.  Getting better on squats, but as with the last six weeks, still have quite a long way to go.  The squat is the hero of CrossFit so far.

Monday, Day 37 – Picked up the CF WOD and cranked it at the Y.  After the CF Warmup, did a nice trio of Knees to Elbows (bring knees to elbows while hanging), jump rope and wall balls. The rotation was rounds of 15 knee to elbows, 20 jump rope and 25 wall ball (using 6 kilo medicine ball).  Another “metcon” or metabolic conditioning workout to help spike my heart rate!  25 minutes plus for this one.

Tuesday, Day 38 –  A day of sprints!  Yea, a CF WOD I can relate to.  After the CF Warmup – nailed 8, 400 meter sprints (on a zig zag course at Bellevue University).  Later in the day did the 20 second sprints, 90 second recovery workout from CFE.   What a fun way to snag 5 miles

Wednesday, Day 39 – 13 miles on precor exercise bike – attempted the CFE workout of repeat bursts – upper 85 to 95% of perceived effort.

Thursday, Day 40 -WOD – Fran.  Ahhh Fran, a Thruster and Pull Up combo that does not mess around and will mess you up if you’re not careful.  In the warm up, had some extra attention from my Level 1 coach (Mike) on both squat form and correcting my Glute, Hamstring – Back Extension form.  My GHBE form was flawed in too much back motion (there should be zero – back remains straight) and insufficient glute movement.  Back to Fran – this 21 – 15 – 9 rep beauty is done for time for both thrusters and pull ups.  I managed to get it done in 8 minutes 50 seconds, by scaling down the weight to 65lb’s on thrusters and using a box for jump pulls.  Mike has been great at insisting proper form first and then add weight as form is mastered.  A few hours later did the CFE workout – essentially an extended interval involving 7 minutes of running and 3 minutes recovery.  Got 4.5 miles in – the CFE twist added some punch to simple run!

Friday, Day 41 – REST Day!  Introduced myself to some of Mark Sisson’s philosophy on primal living.  See his blog posting with his article “P90x versus CrossFit” for some good conversation threads among heart felt advocates of both programs.

Saturday, Day 42 –  Ran 11 miles at up tempo, 6 miles with Laura.  Higher 9 minute pace, great day and felt smooth the entire run.  Did not get quite enough sleep – but that’s what naps are for,  right?

Felt “ok” overall about this week.  Got enough CrossFit and endurance miles in, nothing spectacular, but very functional and sustainable.