Posts Tagged ‘Mile’

The Des Moines marathon on Oct 16 was an enjoyable and memorable day.

Des Moines Marathon

Des Moines Marathon - 2011!

I was able to run it with friends (who PR’d in their marathons and snagged some great 1/2 marathon times).  It was also my second one that my ace marathon volunteer and son Joshua joined in.  The time was OK – 4:10 – 21 minutes faster than in 2009.  I battled through a Fall of foot issues (right ankle, left foot plantar faciitis) following a tumble at the Pikes Peak Ascent in August.   Incorporating a healthy dose of metcon (metabolic conditioning) helped keep some semblance of September training. Then a good bit of stomach gurgles joined in the morning of the marathon.  Despite those two hurdles, I still had and enjoyable day.   I was able to pace one of my friends along (Joy) from about mile 19 on.  We were able to push and pull each other from mile 20 in.  I felt a good final surge at mile 24.

Two marathons in 2011 – 4:05 average.  I’ll take that.

But, next year the motto is BUST 4 hours!

Enjoyed a 5k  / kids 1/2 mile with my entire family and a friend of my oldest daughter last Saturday at the Monster Dash and Goblin Run at Vala’s Pumpkin Resort in Gretna Nebraska.  It was an aggressive and tough course – mix of gravel road, trails and left over pumpkin mash.  A crisp 28 degrees greeted our start – that felt warm enough after the first 1/2.  After notching a lot of bling we were able to enjoy a long day (and Husker victory over Michigan State).   As I get “older ;-)” there’s no greater joy than sharing something I love with family!

Now it’s in the pool for some serious, nah extreme, stroke make over.  I’ve dove in the pool alongside the kids (slow lane) with their awesome USA Swim team – Nebraska Aquatics.  Coach Eric and Becky have offered nothing short of an extreme stroke makeover.  I’ve blended a good dose of strength and conditioning alongside the pool action.  It works well.  Crank a 500 – then crank 25 kettle bell swings.  Works for running – why not swimming and strength?!

Keep cranking!

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split jerk

Whiteboard never lies, sort of the like the tribal council

Fun lunch time workout (WOD) at  CrossFitLincoln.  I picked up a couple, 1 focused on Olympic lifting skill (Split Jerk) the other a metcon (metabolic conditioning) called “Karen” which involves a 150 wall ball shots.

CFL trainer Cole provided a great tutorial and reminder on Split Jerk Form and practice:

  • Shoulder Press with up position parallel with chest and bar behind head
  • Push press practice
  • Feet movement practice (split the legs at the hips – hence the name “split-jerk”
  • Power push press
  • Light load (45lbs)

My split jerk max is equal to push press max (135lbs) – over time the split jerk will eclipse that.  It’s a great whole body workout, not just shoulders.

split jerk

Image by Amber Karnes via Flickr

Following that workout and with some unpredictability in terms of snow fall, decided to pick up metcon WOD I haven’t had a chance to do – so scaled Karen (aka 150 wall ball shots to 10′) down to 10lbs and pounced on it.  Legs were feeling ok after yesterday’s hills so figured, why not?.  Good workout and as I try it at 14 and 20lbs I know it will really bite.  Exercises like wall ball shots, double unders (jump rope), walking lunges (especially over 200 meters), box jumps along with the Olympic lifting skills do so much to improve overall triathlon and marathon performance.  It’s enjoyable doing them knowing the payoff ahead!

Here’s the WOD detail.

Split Jerk 1 Rep Max.  Warm up – 25 pushups, 25 situps, 10 strict pull ups, 10 shoulder pass throughs, 20 walking lunge w/ twist, 500 mtr row.  Split Jerk – great overview by Cole then 45lb (3 reps), 65, 85, 85, 95, 95 (2 reps); 105, 115, 115, 135 (1 rep), 95, 95 (5 reps).  Then CrossFit WOD Karen 50%, 150 wall ball shots (10lb) – 8:47, split into groups of 50 with 1 min. rest.

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Just say no to LSD!

Sunday had a great long run – 15 miles (maybe .1 short but was done when I hit home).

running

OK, not the course we ran Sunday... but Pikes Peak was on my mind!

Held a 8:53 average with 9:37 for slowest mile and 7:31 for fastest.  At mile 5 I joined in with some freaky fast runners, who were soaking in the mid 60’s February day in Nebraska.  A rare weather treat.  I tried to keep sight of the lead pack of Joel, Megan and PJ which helped me score a sub 24:30 5k (7:58 pace),  made the turn around and back to where the gang started (holding a 8:42 pace for the return trip of 4 miles, was good seeing Sherri, Joy, Amber and Tony on the way back!).

Was feeling thirsty at mile 12.  Water bottle was running low. My wonder dog Heidi was fine – still lots of snow to chew on and puddles to drink in!  Slogged home at a 9:25 to 9:37 pace for mile 12.5 to 15 and called it good.

Big learning moment –  8:45-9:15 is now my Long Slow Distance.  I’ll test this for 18-20 but am very encouraged of the impact that CrossFit Endurance has made over the last year.  The CFE protocol rarely calls for runs longer than 2 hours.  In the past LSD runs were 9:45 to 11:00 minutes.  My body would ache a good day or so.  Now I feel good enough later in the day for some strength training and speed work within 48 hours.

So if LSD runs are bringing you down – ratchet up the speed and decrease the distance.  You might be amazed!

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image

Today I learned the importance of camera zoom for my CrossFit WOD.  Try to minimize your scaling (down in my case) and avoid the firebreathers!  🙂

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