Posts Tagged ‘Sports’

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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It’s been awhile since I shared  a post.  Maybe that’s not such a bad thing.  The culprit is being busy at work and play.

So it’s been a summer of fun – I wish I could race every weekend.  Not possible due to other events and budget (hence the busy with work).  I did enjoy some break-troughs and avoided a near break at Pikes Peak.

  • Enjoyable Havelock 10k with several Freaky Fast teams and a surprise top 3 finish for my team (thanks to a late entry for us who won top overall female!).  Nice to break 48 minutes on that course again.

    Freaky Fast teams dominate Havelock!

  • Lincoln Mile – 1st one since 2000 – snagged a slightly faster time than 11 years ago – 6:16.  Still off my PR of 5:59 in 1998, getting so close!
  • 1st sub 23 minute 5k in a long time at the Thunder Run.
  • Finally broke the 5 year average for the Buffalo Run.  This race is Lincoln’s oldest – a 5 mile hilly course in Pioneer’s Park.  Was battling my 1992-96 self.  Set a “mature” Dave PR of 37:03.

Not all was record setting this Summer and there were some challenges to navigate.

  • Due to budget and time constraints as well as desire for next triathlon to be a 1/2 Ironman, no triathlon this summer.  I was able to volunteer and serve as life guard at the CSG and lend a hand a duathlon.  If not racing, may as well help out – plus I learn a good amount by watching the elites (not that I can replicate it. :-)).
  • Took a bit of tumble at this year’s Pikes Peak Ascent – got up, dusted myself off and finished in 4:57.  A little ahead of last year, but off my own best and 42 minutes off Wave 1.
  • Due to time constraint haven’t been able to pop into my favorite CrossFit spot – CrossFit Lincoln.  I hope to again beginning in November.  Also no gym at all since June.   With strength a component of my training since October of 2009 this has posed a challenge.  The result has been fusing speed, stamina and strength together or what I call S3.  From early July to present, I’ve just used what ever I got – dumbbell, body weight, med ball, kettle bell, picnic tables, jungle gyms, park benches, etc – and rolled those into the run, bike, swim workout two to four times a week.  The result is a fusion of all three.  I’ve researched a bit of the urban or natural workout methods.  It’s not ideal but it can work.  There’s never an excuse now to exclude strength training.

So how did your Summer go?  What’s on tap for Fall?  Watching my kids enjoy Cross Country, Football and Soccer has been at the top my list.  Seeing several cross country meets has brought me back to that grass roots running that hooked my in the early 1980’s – show up, put on a number and run your best.  Not much in the way corporate sponsorship or instant electronic results, but a ton of fun!

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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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TABATA Score sheet - so much fun in 20 minutes!

Over a year has passed since my first Tabata.  That workout was the second Crossfit torture I was introduced to in February of 2010.  I’ve done a few on my own since.  Today was my first as prescribed (Rx’d in CrossFit lingo).

Results:

  • Rowing – 500+ meters, 6 calories
  • Squats – 14, 13, 14, 13, 13, 13, 13, 14 = 93
  • Pull ups – 7, 6, 5, 6, 5, 5, 4, 5 = 42
  • Push ups – 14, 12, 9, 9, 8, 9, 7, 7 = 68
  • Situps = 13, 11, 12, 11, 11, 11, 11, 11 = 91

 

Now a little comparison to frosty, snow covered day at Bellevue University’s gym on February 17, 2010.  We left off the pushups that day (shame on us).

  • Rowing  was equal
  • Squats +2 —  held 2 more or 13
  • Pull ups + ? less but unlike the jump they were Rx’d.  I dropped 1 due to not reaching chin to bar on round 7.  So 4 or 4 less
  • Push ups +7  whoops missed that one before – started with 14 (mistake, Tabata is about pacing as much as first burst) and ended up with 7
  • Situps +3

Squats (air squats, no weights), pull ups (jump in my case) and situps.  Sounds easy?  Sure until the 2nd or 3rd rep rotation / set.  My score (again the low) was Rowing 6 calories, Squats -11, Pull Ups 8 and Situps 8 for a total of 33. The sum total was 56 calories for Rowing (500 meters), 99 squats, 78 pull ups and 79 situps.   Nice little 16 minute workout!

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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.

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Game Plan on the white board

The Team WOD – 2 groups of 11 people of all ages and abilities pushing themselves; hitting the edge of their performance envelope.  It’s entirely too much fun.  I’m at the low end of the results scale but had a blast.  This torture was organized into two parts by Phil (who mysteriously did not participate while fellow CF certified trainers Tanya and Tyler did..hmmm)

  1. A CrossFit 7  in which a team member pushes through a set for time
  2. While the other 10 members push through their own “7”, a circuit of workouts for a total repetition score.

The time and total team score are used to determine the winning score.  Today my team (#1) was 1 minute faster… but sadly 1,000 points under.

 

sunlight streams in on 22 pumped people --- happy that it's DONE!

 

“The Seven” Seven rounds for time of:7 Handstand push-ups, 65# Thruster, 7 reps, 7 Knees to elbows, 135# Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 35#, 7 Pull-ups (2:12) for the individual round.

Score sheet - must have left some reps off somewhere 543 for me

While waiting: Wall Balls 14lb – 32, Single Under Jump 102/ 4 Double, Rope Pull 16, Situps 81, Monster Truck Tire Flips & Jumps – 15, Push Press 35lb 25, Row Cal 40 (3 min, 760 meters), Back Ext 81, Box 65, Squats 68 – 543 for my total (591). Team 1 had 7,282 in 35:28

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Used inflatable weights to make it look like more!

The CrossFit workout of the day (WOD) called Linda.  A perfect torture of Olympic lifting and speed.   It’s a declining repetition workout of deadlift, bench and cleans (10 reps each down to 1, until 55 per lift are done).

I was leery of this one since my last “Linda” in May of 2010.  A day and half before a 5 mile race (Boystown), I made the classic mistake of:
*doing this on my own at the Y – time was available on Saturday afternoon
*too much load (175 lb deadlift, 145 bench, 95 clean)
*too long (over 40 minutes)
*too close to high stress event (36 hours).

The result? Nice hamstring pull at mile 4 and blowing up a 37 minute 5 miler int a 40 minute run.

Today a t Crossfit Lincoln, expert coach Phil reduced the load to 145lb deadlift (90% body weight), 35lb db or 70 total bench (42%) and 35lb / 20lb cleans (42 to 25%).  Time: 15 minutes 8 seconds.  And no race plans for this weekend!

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#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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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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TJ Murphy

Brian McKenzie and TJ Murphy - CrossFit Endurance!

Some love for CrossFit Endurance.  Running competitor shares and update of T.J. Murphy – 2:28 marathoner and his jump into CrossFit Endurance.  His mentor is Brian McKenzie, founder of CrossFit Endurance.  T.J. began a slow adoption process of CrossFit in 2011 to overcome an aerobic only induced knee injury.  I’m eager to see his results and discoveries.

http://running.competitor.com/2011/01/features/burning-runner-first-steps_20980