Posts Tagged ‘P90x’

PR Running

PRs drive me - how about you?

The PR: Personal Best, Personal Record (PR) – in swim/bike/run/row/adventure race/CrossFit worlds a PR is about your victory over yourself.  Whether you’re a back of the pack, middle of the pack or top dog – it doesn’t matter.  PR’s are celebrated by friends and competitors alike.

As I’ve reprogrammed my training over the last year and a half to a strong mix of strength training and aerobic balance (swim/bike/run/row) I’ve been very blessed to attain some PRs – not ALL TIME PR’s but 12-13 year ones.  So I’m thinking they still qualify.  Plus it still provides some goals to see if my 45-46 year old self can beat the 28-30 year old self.  Of course in the back of mind I’ll think “why in blazes didn’t I train like this in the mid 1990s?!”

Here’s the running benchmarks I’m chasing.  (for validation go to http://www.athlinks.com/myresultsadv.aspx?rid=68436406  and/or http://www.lincolnrun.org/racedbq.asp)

  • Marathon – 14 year best 4:07 (Tulsa in November 2010), all time best 3:55 (Lincoln 1996), Boston Qualifying (3:30 in 2011, then 3:25 from 2012 to 2014 – ugh!)
  • 1/2 Marathon – 12 year best 1:44:30 (Grand Island in August of 2009) all time best 1:41:17 (Lincoln 1997).  I want to measure this again this year and see impact of Strength / Anaerobic Training begun in October of 2009.
  • 10 mile – 13 year best 77:10 (7:42 pace, State Farm in February 2011), all time 76:00 (7:36 pace, Statehood Day 1998)
  • 15k – 16 year best 73:45 (7:54, Governors Cup in October 2010), all time best 71:18 (7:39 pace, Governor’s Cup 1994)
  • 10k – 12 year best 46:32 (7:28 pace, Novartis in March 2011), all time 42:37 (6:52 pace, Omaha Corporate Cup, 1996)
  • 5k – 12 year best 22:49 (front half of Novartis 10k, March 2011), all time best 20:59/ 20:32 (6:45 pace, Bun Run in 1996 and  6:41 pace Public Safety 5k – Omaha – 1996).
  • 1 Mile – 5:59 (Lincoln Mile, 1998), foggy memory of a 5:18 in High School in practice in 1981… but that was a little while ago.
  • Track events – this is going way back – to the early 1980’s.  Back when stop watches had hands on them and distances were in yard 😉

I’m also starting to keep a journal of the CrossFit lift totals – as meager as they are sometimes.  The idea is to track these over time as well. (Numbers below are in pounds)

  • Front Squat (legal ;-)) 155
  • Back Squat – 185
  • Military Press – 135
  • Push Press – 145
  • Split Jerk – 135
  • Deadlift – 255
  • Bench – 185 (all time 205)
  • Fran – 75# – 7 minutes 12 seconds.

This can also be applied to weight, body fat, annual physical results (cholesterol, triglycerides, etc).  Right now my racing weight is at 168-170lbs.  Two years ago before the Lincoln Marathon I was at 183lbs with a nice little marathoner’s belly that men pile on over the years.  My weight was slightly lower at the Tulsa Marathon (164).  One change has been been continued Paleo Nutrition moves (higher protein, animal fat) and heavy strength training cycle from February to early April).

What PR’s do you keep?  What value to you see in them?

I see them not as a wall to bash your head against – but a meaningful measurement to see what your current state is.  And whether you’re an age group winner, trophy sniffer (almost to that age group winner, or where I’m at now), mid pack or back of the pack – it doesn’t matter.  PR’s are all about you! They also can help motivate you when your workouts are hard, progress slips or motivation wanes!

I have a few more opportunities over the next several months to test this out – the Lincoln Marathon next Sunday, Cornhusker State Games in July and Pikes Peak Double (great comparison to my age 40’s peak of  endurance/aerobic fitness in August of 2009).

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pukey

CrossFit Logo Baby!

Slate Magazine is on a roll.  After digging deep into the beginning of the 20th century, Annie Lowery jumps into 2011 with a quick, somewhat superficial review in her January 20th “Work Out So Hard You Vomit, The rise of P90X, CrossFit, and the “extreme” exercise routine.”

 

The article focused more on the business models of Beachbody (parent company of many professionally produced exercise video series such as P90x, Insanity, etc) and CrossFit (the open source, “bootcamp” oriented fitness movement).  There was a brief review of each program (P90x and CrossFit) and then a contrast between the two.

I pipped in a little bit in terms of my direct observation over the last year.  CrossFit’s founder, Greg Glassman, tends to evoke an either powerful positive or negative response in terms of style and CrossFit affiliates are painted in an extreme light.  P90x was cast in a generally more favorable light but with a “campy” label and focus on Beachbody’s ever-expanding revenue motivation.

Here’s my quick thought – either program is a powerful introduction for someone leading a sedentary lifestyle or a training boon for someone (like myself) who had been out-of-balance in terms of aerobic only exercise.   Those two along with the emerging “bootcamp” approach to training and maintain High Intensity Interval Training/ Circuit Training, Pilates, etc., are far better than the alternative – nothing, sitting, eroding health.

And as I shared in my comment to Lowery’s article, I have not been pushed to beyond what my capacity or into “pukey” land by any of the seven CrossFit trainers I’ve learned from.  Each one has stressed form over load (weight).

So go out and workout hard!  You’ll have fun.  Even if you’re 45 years old or older/younger!

finish line

Racing like Lightning McQueen - Cha Ching!

52 weeks of CrossFit Workouts Of the Day and Triathlon Training.   Add in the P90x round from October of 2009 to January 17 of 2010 and that’s a solid 65 week test of cross training.  The detailed statistics are available in a year end capper.  I also shared some candid results in the “Proof Positive of Training Change after the Tulsa Marathon”.  So there’s been enough summarizing already!

The last five weeks were a true rush of activity – catching up on some cycle, row and swim miles.  I have been ramping up the CrossFit WOD’s in preparation of returning to CrossFit Lincoln (which began last week!).  Through all of that and the normal Christmas – New Year’s activity rush I felt comfortable and strong.

So without further ado – here’s the highlights.

For the next 52 weeks, I’ll pop in a quick blurb from time to time regarding my weekly training.  Feel free to join me on Daily Miles for the weekly logs.  I’ve been looking at a lot, and I mean a lot, of aerobic / anaerobic/ strength training exercises and will be share much more on those in 2011.  So keep your browsers open and check back!

Five Week Stats Day 329 – 365

Week ending 12/19 12/26 1/2 1/9 1/16
Running 11.5 8 16 9.5 17
Walking / Hiking 0 0 0 0 0
Cycling/spinning 21.7 27 33 30.5 88
Swimming .57 .71 3.1 .85 0
Rowing 3.11 0 4.35 .62 3.5
CrossFit WOD’s 3 3 4 2 2
Total miles, Time. Workouts (WODs), Highlights 37 miles
5:13hrs
11WODs
Mix of workouts and CF Whitten
35 miles
4:15 hrs
12WODs
Power Snatch WOD & Workout Mix
62 miles
7:48 hrs
15 WODs
Wrapped up 2010 miles – 3 mi of swim, great spin, CF WODs, 7.35 6 mile run
41 miles 4:19 hrs
10 WODs
CrossFit Luce.
109 miles, 7:27 hrs
11 WODs
Not a mileage hog but all those spin miles add up.  Plus 63 miles on bike on Friday evening into early Saturday

An ode to pull-ups would not be complete without a nod to Mr. P90x Pull-Up, Tony Horton. This video was captured by Beachbody coaches, Kristin and Pat Hain, before Tony’s Super Saturday event in Lincoln Nebraska in October of 2010. Tony cranks out 20 switch grip pull-up/chin ups (with a slight kipping swing)!

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

P90X and CrossFit | Mark’s Daily Apple

Nebraska versus Oklahoma, the Lakers versus the Celtics, Jack versus Arnie, Ali versus Frasier; is that what’s erupting in fitness circles?  A P90x versus CrossFit smack down?  Or is it a matter that the aforementioned rivals were each really good?  Read what one of  the most respected fitness minds, Mark Sisson has to say.

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Weekly stats

* Running – 10 miles
* Bike/spinning – 2 miles
* Swimming – .24 mile
* Rowing – 0 miles
* Crossfit – WOD (workout of the day)  – 5 total again with these “tagable” exercises – Handstand Pushups/ Pushups/Dips, Thrusters,  Box Jumps/400 sprints/ wall medicine ball throws,  front squats / pull ups,  push jerks

Week 2 of Crossfit WOD’s + Triathlon Training – heavy on the Crossfit WOD’s and light on the triathlon disciplines.  I would usually be nervous over such a lite triathlon week, but in timing the WOD’s and feeling their intensity, I’m not as concerned.  Plus my Saturday long run was ditched in favor of Joshua and Annaliese’s swim meet (they did great!) and a nice run on Sunday.

My hips, quads and glutes are slowly adapting to the Crossfit whole body rigor.  The squat form has gone from atrocious to almost mediocre.  My flexiblity on the squat motion is better – I’ve needed to add some daily stretches and “air squats”, meaning no weights, to make sure the buns get close to the ground for the down movement.    My range of motion is much improved in the hip flexor and groin area since the October, Des Moines Marathon.   I’m hopeful this will pay dividends in the 2010 races!  Stepping outside the “runner” shell, it does feel better to have overall body / core strength.

Sunday, Day 8 – Rest Day – first overall rest day in quite a while.  And  I needed it after a tough week  of Crossfit capped by a solid 13 mile run on  Saturday.

Monday, Day 9 – picked the WOD from the Lincoln Crossfit blog.  A nice feature of Crossfit is its openness and ability to pick up great workouts across different affiliates.  I’m eager to check out the Lincoln one – they seem to full embrace the Crossfit Endurance approach.  The WOD involved 3 rounds of  handstand pushups, dips (I used a chair) and push ups to the floor.  I was glad for the P90x emphasis on push ups and dips!  Cranked out  18 Handstand pushups,  21 Push (w/ bar), 21 Dips (chair) for round 1, then 13 HPU, 15/15 Push/Dips and zero HPU, 9/9 Push/ Dips.  Great upper body workout.

Tuesday, Day 10 –  No track tonight at Devaney – rats!  Instead I soaked in the WOD at Bellevue University –  3 x (400, (Thrusters (65 x 10, 65 x 5) + (95 x 5)), 5 Muscle Ups / 30 Dips  Pull combo) in 18 minutes.  OK, after Monday’s push/dip adventure, my triceps and pecs were screaming.

Wednesday, Day 11 – WOD Wed- 5 x (30 box jumps, 400 meter run, 30 medicine ball wall throws).  Got this bad boy done in 35:15.   The plyometric workout from P90x is often referred too as one of the toughest (personally, it was Yoga!).  This Crossfit workout ramped my heart rate to 170 and totally owns the PlyoX (where I struggled to punch that heart rate over 130).

Thursday, Day 12-  Why, oh why, I asked myself was I foolish enough to do a 4th WOD, especially a front squat intensive one.  This jewel involved five rounds of squats and pull ups.  My pull ups soon converted in jump pull ups.  Ticker tape results: 5 x (12 squats + 21 pull up ) – 15:54

Friday, Day 13 – Perfect time to combine a run, WOD and swim.  Result: 2 mile running warm up, Push Jerk 65-85-105-95-95 w/ ab riper top five moves from P90x (125) + 30 knee/leg lifts exercises 12:44, then a cool down with a 500 yard swim – 10:33.

Saturday, Day 14 — 2 mile bike ride @ the Beatrice YMCA.  Rats, snap, growl!  The long run I had planned for the afternoon was abandoned.  But it was for a good cause – Joshua’s and Annaliese’s swim meet.  Winter weather delayed the start and it was a bit long in the tooth.  The kids notched some PR’s (Joshua in backstroke and Annaliese in backstroke and free).  Annaliese also qualified for the Midwest Regional Swim Meet in Minneapolis in March based on her 50 freestyle.  You go girl!  Hopefully she’ll notch more events and Joshua will gain a much deserved entry as well in two weeks.

Weekly stats

* Running – 28.5 miles
* Bike/spinning – 0 miles
* Swimming – 1.01 mile
* Rowing – 1.86 miles
* Crossfit – WOD – 5 total with these “tagable” exercises – Deadlifts/Pull Ups, Thrusters/Rowing,  Bench/Squat/Dips, Medicine Ball Cleans/OH Squats, Burpees.
* P90x – none.

Week 1 of Crossfit WOD’s + Triathlon Training carries on the Weekly Report vibe of the P90x journey.  It allows for another 13 week cycle before the Lincoln Marathon.  26 weeks of building significant core and overall body strength to a body that needs it!

Crossfit

Go to Crossfit

This week of Crossfit, mixed in with 2 intense running sessions (with 2 moderate runs) has been a killer!  It took me about 30 days to get a comfort zone with P90x – even though the workouts flipped a bit on upper body, I was ok with it.  This week has blasted my legs, back, gluts more than any point of my lift.  If I were wiser, I would take a week off from running to let my legs recover.  Instead I back the runs down to 4 days.  Any worry of missing out from pure ab exercises vanished with a special whole body form of situp – the GHDs.  The whole body movements are just as advertised – Crossfit pushes you beyond the staged movements of P90x.  I recommend finding a certified trainer.  Fortunately, I’ve been able to find 2 fantastic ones at Bellevue University (thank you Mike and Mel!) and am getting great support from T.J. at the YMCA!   The squat is the best overall weight training exercise and that movement extends to about 8 others.

Oh, before I dive into the weekly log, here’s my big discovery.  Like the majority of runners, my calves and lower part of hamstrings/quads are developed.  The upper quad, sartorius (little muscle that tortured me in the fall and led to this nonsense), gluts, hamstring and hip flexors are WEAK!  Those are the muscles that are the most sore after a marathon – go figure.

Sunday, Day 1 – Ran 7.75 miles with Laura, feeling ever so groggy after an all-nite sleep over that YMCA for swim team, and then 185lb deadlifts (15, 12, 9, 6, 3), 150 pull ups  (50,40,30, 20, 10).  Whoa – this was a major wake up call.  Pulls were pretty good but had to add 50-80 lbs on machine to get the rep count up.   Hadn’t done deadlifts in years, but felt oddly good.

Monday, Day 2 – Running rest day and first full workout with Mike Livergood’s supervision.  Rowing 500 meters & 5 Thrusters x 5 95, 65, 65, 65 65.  I would pay dearly for those thrusters – a variant of a squat with a shoulder press.  It would take 2 days for legs to recovery.  Rowing was nice – thoroughly enjoyed the C2 machine.  Mike barked out good orders and affirmation “your squat sucks” to me!  I liked it.

Tuesday, Day 3 –   Orientation with Mike and Mel.  Need to work on my quad/hip flexibility and get straight and low on squat.  My fear was seeing my knees pop out into the air.  They didn’t.   Mel recommended going light for 2-3 week to get used to it – advice I’ll gladly heed.  At night it was track time.  A few peeps couldn’t make it so Laura and glided through next to some UNL track stars, high school runners and just random fast people.  In the ‘speed kills’ mood we focused on short distance.  Total of 4 miles. 3600 sprints, 2800 wu, recovery 200 – 42, 400 -1.43, 600 – 2.35, 400 – 1.43, 200 – 44, 10 burpees, 400 – 1.47, 600- 239 – 400-1.42, 200- 47, 200 – 41!

Wednesday, Day 4 – Crossfit “warm up”.   This qualifies as about 1/2 of  P90x workout on its own,  A series of 200 sprints and then push up, dip, pull up, situp fun! Here’s the ticker tape.  WU – x 2: (200 run, Air Squat, Snatch, 10 pull, 10 push, 10 dips, 10 GHD Situp ).  10 Overhead Squat ( bar only (45lb)), 10 snatch (bar only) 95lb bench x 10; 115 bench x 8.   All of this in 22 minutes (the unique feature of Crossfit is doing all this anaerobic activity for time). Swam a 750 at night – felt great to move in water.

Thursday, Day 5-  Slept in today, cause I was tired (deep thoughts here baby). My quads and hips are threatening to secede from the Union!  Started the afternoon workout with a nice 9:30 mile tempo run with dogs (cold out again, but hey 6 more weeks of winter, right).  Also the 4th WOD this week.  3 x Clean & Jerk (10 reps @ 75) and 30 GHD situps (on highest plank at the Y), .25 WU on Elip.).  Can’t say I felt like I had 100% perfect form on the Jerk leg split.  Still a kick in the buns!

Friday, Day 6 – Crossfit WOD . 3 x ( 21 Pushups (chest to floor), 65lb overhead squats, 7kilo medicine ball 15lb ): 9.58 for time. I studied the medicine ball videos at Crossfit.com to make sure I was nailing the form.  Wonderful resource there in terms of explanation – maybe not the high production value of Beachbody, very beneficial and real!.  Good to swim after to loosen up after again.  21 laps in.  10:48 500 WU, 3 X 100’S w/ recovery – 1:52, 1:57, 1:51 & a 50 @ 52.

Saturday, Day 7 – Ran 13 miles with YMCA Gang!  Yes.  Crisp morning – around 8 – 12 degrees (call it “fresh”).  OK pace, around 10:30.  Felt strong overall but my quads, hips and glutes were singing unhappy songs to me at the end.   Lots of box moving in the basement to make way for the beginnings of finishing it off.  Felt happy to survive 5 WOD’s and keep up 2 legs of the Tri table (no spinning this week).  I can see a difference in overall body strength and am eager to see the improvements.

Let’s see what Week 2 of WOD’s bring!

Been thinking about what is both a “tweak” and significant revolution in how I’m training now, versus 1992-2008.

The “goals for 2010” blog shared a bit of that. Just hit me as I posted a reply to a @fb friend that there’s a bit more profund change.

At the root of this transformation journey is going from 90% run into the ground plus whatever else — TO — 35% run, 15% spin/swim each, 35% crossfit/anaerobic. The irony may be ending up with 1,500 miles of running (still a high point).  Though those miles will be higher quality.

In building 2010, I’ve mixed my triathlon training up quite a bit to incorporate much more anaerobic (strength) training and 4 running workouts at high intensity per week (instead of 5-7 ok ones). Now I despise “dreadmills” and just run outside or on a nice university track (200 meter @ Uni of Nebraska) / high school track for speed work.

Rotation each week is Long Run (Sat/Sun) 12- 20 miles; Speed (Tuesday, no more than 55 min total, 4-8 miles), Temp or Hill on Thursday (6-8 miles) and another workout S,M,W, or F that’s a “quick” 6 variety. For the rest of the week it’s 1) swimming or 2) spinning / cycling. I do try to do something aerobic (but again bursts) each day

What’s helping me take my fitness level to the next level is the anaerobic training. 1st the beachbody P90x fare in late 2009. 2nd and ongoing is a real kick on your jaw from http://www.crossfit.com. Crossfit is done 4-5 times a week.

Now the proof is in the pudding (that’s ok under Zone diet 😉 so we’ll see what 2010 brings.

Weekly stats
* Running – 22.4 miles
* Bike/spinning – 12 miles
* Swimming – 1 mile
* Crossfit – WOD – Burpees w/ Pull and Double Downers/Back Extensions
* P90x – Chest and Back, Shoulders and Arms, Ab RiperX

p90xday90

The after shot.

All shuddering aside, here’s the “graduation pic” taken after this morning’s run —

Week 13 is a short, recovery week for P90x. A couple of Core Synergies, Yoga, Kenpo and you’re done! I adjusted a bit and picked up some of the core rotation (chest / back and shoulders /arms) and began my next venture with Crossfit. If P90x is a tough undergrad degree – Crossfit is the killer grad degree. I’m grateful for P90x – don’t think I would fare well going direct to Crossfit. But now that I’m there I can see the continuation of muscle confusion on a whole body way. I’ll scribe more on the contrast / comparisons in the following weeks. They both provide a big kick in the fitness buns!

Sunday, Day 85 – Recovered from the 18 mile run with a shade over 4 mile run for the Lincoln Track Club renewal run and dinner. Great to see so many long time friends! Got to catch up with running buds from the 90’s – Bob Reed and B. J. Spring. Wonderful to see how the sport of running continues to grow by leaps and bounds!

Monday, Day 86 – A short indoor recumbent bike ride at the Y (5 miles) and some Chest – Back. I deviated from the final week routine and wanted to hit the “core” again. Was fun to top 200 total pushups and 70 pull ups (still need the machine of chair to do all pull ups).   But a rush to see the improvement!

Tuesday, Day 87 – Shoulder and Arms at Bellevue University and I studied the “bu.crossfit.blogger.com” a bit more along with the printouts from Mr. Ripped Bellevue U – Mike Livergood.  This crossfit looks insane. That just happens to match my personality!  Inspired by another discovery, indoor running at the UNL indoor track at Devaney Sports Center, I cranked through 10 x 800’s (Yasso’s 800’s).  I’ve cranked my share of 800’s but it’s been since 1996 that I tried the full Yasso.  After reading his book – it’s true that the 9th and 10th one test you the most.  Averaged 4:02 – slowest was 4:07, fastest was 3:52 – good consistency.  Was a rush just to run without worrying about ice!

Wednesday, Day 88 – A bit of rest day – worked core at the Y using the Ab RiperX routine – whole body was sore from Mon/Tues P90x farewell routine.  Incorporated light medicine ball on Mason Twist!

Thursday, Day 89-  First Crossfit routine – 100 Burpees.  These combine the torture of push ups and pull ups with the intensity of plyo routine.  Got 100 Burpees with 45 pull ups in 23 minutes.  Wow. Talking about spiking heart rate – was in the 160 range.  By comparison I rarely got much above 125 with P90x Plyo.

Friday, Day 90 – P90x graduation day.  And I celebrated with my second Workout Of the Day (WOD) from crossfit.  It was a fun mix of 50 jump rope (did singles not double downer) and 50 back extensions.  At best I got 30 jumps in and would rest.  You repeat that set 3 times.  Got it all done in 12 minutes plus change and was trembling.   At night swam a 1,000 and got some good reinforcement and coaching from ubber  triathlete phenom Eric Shanks (also coach for the Y dolphins).  My shoulder and leg rotation is much better but need to relax hands going in.  Was nice to swim in 1:44 range on repeat 100’s — of course having my 10 year old son Joshua pass me on kick board was a good humbling moment 😉

Saturday, Day 91 – Ran 6 miles with dogs – we’ll go a little longer tomorrow.  Made the decision to forgo an earlier run as the rain cascaded down.

Back next week with either Week 1 of CF WOD or something snappy like that.