Posts Tagged ‘Running with dogs’

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Platte River – from Camp Cedars!

Three Weeks of hybrid workouts.  The Run Less, Run Faster is still a guide, but will kick in fully in August (after Pikes Peak Double) and in time for a November 2 marathon (Indy)! It’s also allowed some flexibility – such as hiking around Camp Cedars (above pic) with my son Joshua during family day at his Boy Scout camp.

The philosophy of 3 quality runs is locked in for me – Tuesday, Thursday and Friday.  Also blending in quite a bit more biking, renewed swimming and 2 or 3 quality strength workouts a week.  The mix feels right.  Had a good 5k on Father’s Day (with my happy four legged running friend Heidi) at 22:49.  Added some time due to poop pickup and extra time at water stops; shaved just a bit due to her help up a hill or two!

Keeping the average workout time to 6 – 7 hours.  Not ultra volume, but about an hour more than average from January to May. 

Activity Distribution Report for coachdavek    
             
 Activity Type Count Distance Time Elevation Gain Avg Speed Avg HR
 Running 18 49.41 8:29:42 1,030 5.8 147
 Lap Swimming 6 2.83 1:45:04 0 1.7
 Strength Training 5 1:30:32
 Cycling 4 61.37 5:04:57 1,120 12.1 128
 Walking 4 1.67 36:15:00 105 2.8 100
 Hiking 1 2.46 1:00:10 308 2.5
 Summary 38 117.74 18:26:40 2,563 7.3 140
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The last sixteen weeks have included an intense cycle of swimming (Jan-Mar) and CrossFit (Jan-end of April).  Time spent for those two almost equals running time.  Of 92 hours working out since the glistening on a new year, 50 were spent on something other than running.  Additionally about an 1/8th of Lincoln Marathon preparation has been spent on other activities – rowing, cycling, hiking (snow shoveling and camping) and walking.

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CrossFit Games 13.5 – Fran, yet even nastier than her normal bad self!

Tomorrow is the moment of truth.  This sixteen weeks has been most similar to my 2011 Lincoln Marathon preparation.  Differences this time – more strength training (CrossFit Starting Strength and WODs for CrossFit Games Open) and less speed work on the track (Spring that was more like a Winter!).  I hope the results are similar to 2011’s 4:00:16, maybe even a shade faster!

Activity Distribution Report for coachdavek
2013 – 16 weeks – 1/1 to 5/4
 Activity Type Count Distance Time Avg HR
 Running 104 253.5 42:58:07 146
 CrossFit 74 0.2 20:39:57 113
 Lap Swimming 22 22.13 14:28:42
 Rowing 21 12.67 1:42:26
 Walking 15 14.31 4:34:30 120
 Hiking 10 7.42 3:37:28 107
 Cycling 7 16.44 2:20:37
 Indoor Cycling 6 23.99 1:54:16
 Track Running 1 4.69 43:42
 Summary 260 355.34 92:59:46 141

Some other links
2011 Lincoln Marathon Recap
CrossFit / Anaerobic Training Stuff n Skillz

#CFE Max Dist Run – 90 min – home to MoPac 3 + by coachdavek at Garmin Connect – Details.

I’ve used a Garmin (205 and 405) for the last few years. Sometimes I love it, other times it frustrates me (when quirks such as lock up or ventures into bizzaro satellite search mode during a marathon happens). Today I really like it. Finally got around to syncing the Garmin with my dailymile account and blog. Fun stuff!

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Dog Sense

Posted: January 29, 2011 by Dave Kohrell in Running
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Two of my four favorite girls

Heidi and her buddy - Annaliese!

Just got back with my #1 faithful training partner Heidi, yellow lab and was reminded that there is such a thing as dog sense.  About 2.5 miles into a 7 mile run I went straight at  the trailhead of a famous local bike trail (MoPac) where we usually turn left or right.  She stopped and nodded to left, right and started to tug to the left (or into the countryside).  I told her “ok girl” and she nodded and then proceeded to drag me onward.   She looked back a few times just to make sure the endorphins were not getting the best of me!

Snow Run with Dogs

The dogs are always ready for a cold run - ice looks good on their whiskers

 

Don’t let the cold, ice, snow stop you from getting outside.  The indoor work from swimming, spinning, rowing, lifting, metcon and treadmill are healthy cross training pursuits – sometimes you just got to get outside.  Was a perfect cold weather day for the dogs – Ace and Heidi and people – Becky, Laura, myself (top picture, left to right)) and Joel (bottom picture on the right) to get out.

What makes for a perfect cold weather run day?

Start with true temperature – today it was 12-15 degrees. A little chilly but not too bad.

Now add in wind speed – no wind today.  In Nebraska it’s not uncommon for 20-25mph wind gusts join in the cold – that makes it nasty.

Finally what are the conditions – dry (best), (light snow pack with some ice under (ok) snow packed of 1-3 inches, (ok), icy (bad) or heavy snow (more than 3 inches).  Yak Trax and spikes are good for heavier snow pack or ice – seems you need constant cover though – a mix of dry pavement and ice sort of plays fits for the Trax or spikes.

snow run 2011

Laura, myself and Joel posing fast in 15 degree weather

 

Today it was just a light layer of snow over occasional ice.  A warmer pair of trail shoes worked.

Be sure to bundle up in the most important parts of your body – heads and hands (two layers with mittens).  Your trunk and legs will stay pretty warm.  After 20 minutes you may find yourself on the warm side if you bundled too much.  Wear synthetic / performance gear for first layer.  I’m a little crazy but as long as I have the longer Armor Under shorts – I’m comfortable without tights if it’s above 10 degrees (air or windchill).

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

Snow Run with Heidi and Cash

Posted: January 10, 2011 by Dave Kohrell in Running
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Snow Run 2011

Snow running is a blast with furry friends along

Beautiful in between snow rounds day.  6 inches of snow were on the ground. Weather was perfect for running – 22 degrees with no breeze.  Laced on some snow spikes and headed out with my dog friends Heidi and Cash for 3 miles.  We weaved through sidewalks, streets and some open field running.  Slow going but that’s ok.

 

Julie snapped a shot as we returned.  Dogs thrive in cold weather and as long as their paw pads are free of ice, they’re happy!

War wound two – sweetness!

Posted: January 7, 2011 by Dave Kohrell in Running
Tags: , ,

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MoPac trail was a little icy today.  Picked this souvenir up at mile 5.  Was a fun run with freaky fast friends Amber, Dave, Heidi(4 paws), Joel, Megan And PJ. 

With a 20-40 MPH NW wind we used an age old and wise technique of leap frogging or driving one car 6 miles out, leaving it and returning to the group starting line.  Thanks Megan for letting Heidi share your car, she said she was sorry for the muddy paws.  :-).

The technique proved itself as the fastest freaky of us, Joel, blazed in an extra mile.  His 1/2 mile back in the wind was brutal.

Farewell 2010.  Hello 2011!

Challenges, opportunities, failure, success, valleys and mountaintops – I encountered a mix of those as well as everyone who reads this post (and like  every year before).  For the exercise side of my life, the opportunities and successes jump to the front of my mind. The change-up in exercise and nutrition was sustained and significant.

Miles 2010

Miles and Donuts Burned!

What began as an experiment in P90x in October of 2009 to improve core strength (part-time effort of course) evolved into a full on embrace of a more rigorous strength/metabolic conditioning program in CrossFit.  I’ve tried to record both efforts as accurately and faithfully as possible warts and all.  There’s a couple of weeks to go to make one full year of CrossFit.  As shared in the Proof positive of training change post, the results of the training shift have been dramatic.  12-14 year personal bests (PR’s) from 5 mile to marathons are the tangible results with improved strength, weight loss and decreased joint pain the unanticipated benefits.

Comparing the data from 2009 to 2010 reveals a shift in running only dominance for both hours and miles.  Overall miles were 2,002 in 2009 and 1,631 in 2010.

CoachDaveK_2010to2009_Miles

Total Miles - 2010 versus 2009 - less miles, faster results

The overall hours were close in 2010 and 2009 – in the 280 to 300 hour range or about 5 and 1/2 hours each week.

What was accomplished in that time was more in 2010 for less time because of a higher intensity level for each training session and variety.

  • Intensity – Since I run less and focus on speed/strength/stamina rather than sheer “miles”, I can do so at a faster pace.  Speed builds on speed.  In 2009 my average training pace per mile was a little over 10 minutes.  Last year it was in the upper 8 minute range with workouts in upper 7 minute to low 8 minute range.  Equally important, improving my stride technique – from heel to toe to midfoot / Pose strike introduces much less stress on my body.  An added bonus was discarding my orthodics in June.
CoachDaveK_2010to2009_Hours

Hour comparision - variety and intensity increase in 2010

  • Variety – the following chart, based on total number of workouts, shows the variety of workouts.  It also is another slice on how time is spent.  In 2009 81% of exercise hours were devoted to running, in 2010 it was 60%.  Total number of workouts were over 80% running, in 2010 that dropped to only 45%.  The variety and introduction of rigorous strength training has left me injury free, healthier and instill a sense of excitement – never the same dull workout!

    Workouts 2010

    Workout distribution - variety is fun!

2011 Goals

Keeping my goals simple this year.  My 2010 goals were exhaustive .

  • Continue workout mix of end of 2010(number and hours) – 40% run, 20% CrossFit WOD, 15% bike, 15% swim, 10% row to reach 1,500 to 1,700 miles in 2011.
  • Continue growth of Freaky Fast crew!  Nurture, nudge, hug em!
  • Run 2-3 marathons with focus on sub 4 hour, work to 3:30.  Continue PR trend for sub 22 5k, sub 37 – 5 mile, sub 46 – 10k and sub 80 minute 10 mile.
  • Complete half iron man and Olympic triathlons.
  • Attain CrossFit bests/competencies: kipping pull up, muscle up, WOD’s scaled at 80% instead of 50 to 70%, wall balls with 20lbs, 75 push and situps in 2 minutes, body weight bench x 20, etc.
  • Improve cycling and swim technique: flip turns (swim that is) and acceleration (bike).  Compete in 1-2 open water swims and cycling competition.
  • Explore kayaking and wall climbing.
  • Train to the season – was fun this year to have high weeks in running (March and late October), biking (July), swimming (late July and late December).  I like training year round – sometimes it’s better to train to the season and swim inside  than slip on ice!
  • Nutrition – continue to explore and apply Paleo!
  • Weight – maintain weight of 160lbs.  Was at 180lbs in May of 2008 before Lincoln Marathon.  No desire to lose more, do want to cut another inch or two off waist to get to 30″ (currently 31.5 waist, was 34.5″ in 2008).  Be thoroughly shredded by year’s end!

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!