Posts Tagged ‘Nebraska’

CrossFit Ryan Trophy

Heidi to Dave -- what were you doing Mister?!

It’s been a good, killer week so far for both CrossFit Workouts Of the Day (WODs) and the new eXtreme Fitness Around Nebraska. The picture is a trophy from the CrossFit Ryan workout.  My constant running and occasional swim/bike companion Heidi has the “gee, are you sure you know what you’re doing?” look on her face!

Since early March I’ve adopted a motif of CrossFit WOD’s 1st, triathlon/marathon preparation 2nd (thanks Jeremy and Katie).  Over the last year I’ve mixed in the WODs to supplement the triathlon training.  Now it’s 3-4 WOD’s with the CrossFit Endurance workouts and similar workouts wrapped around it.  I saw some good results at the State Farm 10 mile race last Saturday (March 28th), setting a course personal record of 1 hour, 17 minutes, 10 seconds – 7:43 per mile pace.  There’s just one 10 miler out there from 1998 that was faster.  This one topped 9 other State Farm events from 1999 to 2009.  More validation or repudiation to come!

The Facebook page is growing and we’re on the second challenge – 1 minute time trials for push ups, situps, pull ups and air squats.  There’s still time to join in – we’ll begin 750 walking lunges on Monday.  Also wanted to share there’s a dedicated website for XFAN – just go to www.xfanebraska.org.

Enhanced by Zemanta
Advertisements

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!

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!

Enhanced by Zemanta

NYC 1/2 Marathon - Fundraiser for Fresh Air Fund

Sara Wilson from the Fresh Air Fund reached out to me via email to see if I would share a little bit on the CoachDaveK blog. I checked it out. It’s a great concept. The Fresh Air Fund provides support to New York City kids to spend time with host families each summer. Was thinking about the outdoor activities I take for granted with my kids in Nebraska and our visits to nearby states, especially the mountains of Colorado.

Enhanced by Zemanta