Posts Tagged ‘Knees to Elbows’

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!
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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

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.

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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!

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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!

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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 30.5,  total time –  6 hours 21 minutes
* Running –  30  miles
* Walking – 0 miles
* Bike/spinning – 0 miles
* Swimming – 0 miles
* Rowing – .5 miles
* Crossfit – WOD (workout of the day) – 4
I shared about the Lincoln Marathon: some nice improvement in time, faster recovery and some things to work on (namely not quite so aggressive tactics).  I’ll have a chance to put that into action 13 days after the Lincoln Marathon with one in Brookings’ South Dakota.  The 13 days in between will be a challenge for recovery – my focus on the typically “blah post marathon blues week”, was to rebuild strength.  Then on the week following,  ramp up some running miles and a little swimming.
Sunday, Day 99 (5/2) – Lincoln Marathon – 26.2 miles, 4.18.  Fastest marathon since 1996 – 23 minutes off PR and 48 minutes from Boston.  Awesome front half and then inability to hold that in the second half.  Still pleased with it overall.

Monday, Day 100 (5/3) – rest.  Walking around pretty well today and took Heidi on a short barefoot walk.  Eased on over the the Y for the Crossfit Endurance Recovery workout of bench, 3 rounds at 75% normal rec load of 115 bench, 20 lb db swings, 15 back extension and 15 knees to chest.

Tuesday, Day 101 (5/4) – Rest

Wednesday,  Day 102 (5/5) – CrossFit Total (CFT) – Max for Back Squat (200lbs – nice to have spare 2.5 lbs around), Shoulder Press (105, failed on 115) and Dead Lift (255lbs). Total 560.  Improvement of 45lbs from 2/23/10. Thought back squat and dead lift would be weakness after marathon, shoulder press was the weakest post marathon  (same as 2/23)

Thursday, Day 103 (5/6) –  Two’fer Day!

  • Crossfit Death by pull up :-). Warm up – cash in 400 meter row, 10 box jumps, 10 inch worm push ups, 10 Samson stretch, 10 knees to elbow. Cash In 20 Handstand Pushups in 76 seconds. Then 8 rounds of pull up on minute, adding one each minute. Made it to 8 rounds plus 7 – strict pull ups on first 6, light band on rds 7-8-9 partial. 43 total pulls ups in 8.58.
  • Crossfit Endurance Maximum mileage in 20 minutes plus a little more.  Go 2.36 miles done in 20 minutes then added a bit more for 5k total at Holmes Lake.  feeling a little bit of Sunday’s marathon. 8.21, 8.42, 8.45, + 58. Nice day!

Friday, Day 104 (5/7) –  Two’fer Day

  • CrossFit Lincoln WOD.  10 push ups, 10 box jumps, 10 shrugs, 10 over shoulders, 25 situps. Then AMRAP in 20 minutes of 12 – 65lb power snatch and 10 push ups. Made it 8 rounds – 96 snatch and 80 push ups. Whew. Beat.  This was an intense workout.  Will not push my CrossFit as hard until after the Brookings’ Marathon – it was a charge to do the workout as required (Rx’d in the lingo for CrossFit).  So went full 20 minutes and at proscribed weight.
  • Easy 1 mile run with Heidi and Cash – her first since surgery to remove a mast cell cancer tumor.  She’s doing great and we’re hopeful for a long life of running, fetching balls and playing with her kids.

Saturday, Day 105 (5/8) – Rest.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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