Basics – 2015 for fit at 50

2014.  Buh-bye! Stress fracture, some missed training cycles and races, some regrets but plenty of highlights.  One affirmation too. Strength is key.

This year my hours of strength training were the only ones to increase.  Miles took a hit (swim/bike/run/row).  Was able to amp up the strength side – in part it was all I could do for a few weeks (other than walk).

The strength training was split into:

• Circuit / bodyweight intensive boxing working outs (January – April with occasional hitting a 100# bag in basement now)
• Metabolic conditioning during kids’ baseball, softball, soccer practices (either as coach or parent in waiting) – bring a 12# medicine ball or 45# kettlebell and workout on trail, park or field for an hour (March – October and occasional now)
• Progressive Calisthenic Conditioning – bodyweight alternative to weights (March to now)
• Mark Rippetoe’s Starting Strength – barbell fun! (November to now).  Legit 3 x 5s as of 12/26/14 are 150# back squat, 135 bench, 95 press, 95 power clean and 185 deadlift.  Started at 95 BS, 75 bench, 60 power clean and 135 deadlift (11/8/14).  Got a form check on back squat when hitting 165 – not going nearly deep enough.  So I backed off weight load and slowly added.

Got this article from co-Lincoln Marathon director and Tiger Coaching founder, Gary Bredehoft.  Triggered a memory of Mark Rippetoe and Starting Strength.  http://www.outsideonline.com/fitness/bodywork/in-stride/Lifting-Heavy-For-Endurance-Gains.html.   Went through some Starting Strength during some sweet 2012 workouts at Cornhusker CrossFit.  This short article captured a much longer research effort by JSCR – maximal strength training PLUS endurance is better than bodyweight circuits PLUS endurance.  A study in the Journal of Strength and Conditioning Research found that maximal and explosive training paired with endurance workouts lays a better foundation for running economy than a combination of bodyweight circuits and endurance training.

No, as runner there’s no risk you’ll max out the plates like Suh!

So if time is pressed – best to get some squats + miles in than a whacked out circuit or WOD (not that those are fun!)

Some strength training basics from Mark Rippetoe – there are five core barbell moves and progressive loading of weight over time. The moves: squats, presses, dead lifts, bench presses, and power cleans. The programming is start light and add weight slowly over time.  There are similar programs out there (5 x 5s, 5/3/1). Consistency over several months / years is the key. My 50 year old target in June is 215# back squat, 185 bench, 145 power clean, 265 deadlift and 135 press.

Bodyweight substitutes are available – just journey over (google) progressive calisthenics, Convict Conditioning or my personal favorite Al Kavadlo.  This isn’t an either / or proposition.  The two coexist and compliment – so within the confines of my own “globo-gym” Golds. I’ve hit the 5 barbell moves 2-3 times a week and blending in some PCC (bridge, leg raise, handstand, push up, pull up single leg squat progressions).

http://www.outsideonline.com/fitness/bodywork/the-fit-list/How-to-Make-Better-Fitness-Goals.html

Recap

2009 looked liked this

2015 will look like this

One of those New Year’s Day Planning – Retrospective Blog Posts – 2014

This is one of those New Year’s Day Planning – Retrospective Blog Posts – 2014.  It’s inspired in part by trying to bring together a few data sources: planners, paper scrapes, DailyMile extract (app used from 2010-12) and garmin connect (new tool used since 2013 since I got garmin and they got a good website now).  I’ve continued this blog to help me keep track of the different approaches to fitness I’ve foolishly or wisely pursued. On to that retrospective.  I’ve done a couple of them – last time was in 2011 for a year-end planning.    I’ve also tried to capture two post “big day” events following the:

• 2011 Lincoln Marathon and
• 2013 Lincoln Marathon

First, a pic to those who love miles.

24,000 miles over the last 22 years. Fun!

I tend to be on the low side of miles for a once to three times a year marathoner type; especially since 2010.  I’m right at 1,000 miles of running each year (1,020 in 2013 and 1450 to 1700 overall the last five years). Those running miles are 1/2 to 1/3  of most marathoners.

The reason for this lean mileage approach is increased reliance on strength training (CrossFit, Starting Strength, Metcon, Body Weight, Boxing, etc) and plenty of cross training.  Related, is the desire to keep healthy.  While not true of every runner, I do find an increase in injury and illness risk from unrelenting mileage.   I also have been able to keep at a happier weight in my mid 160lbs and avoid the “marathoner gut” weight level of 185lbs.

So in my late 40’s I’ve found that mix of exercise that works best – both in form and time.  Yours is likely different.  Just find that happy place and balance.

More on that balance, with other demands in life, it’s strangely consistent that I can crank out 5-7 hours a week of working out.  Sometimes it’s hit, miss or around or during kids’ event; while traveling, picking up what I can almost anywhere and anytime.

5 year time – for some key exercises (swim, bike, run, row, strength)

Based on that measure, I hit a high water mark of 290 hours in 2013.  That translates into about 5 hours and 1/2 hours a week. Some weeks topped 10 hours, others were 2.  A strength training intensive week – lots of lifting – typically translates into less time.  During the 10-14 week prep for Pikes Peak, more time each week is on the menu.  I’ve found a benefit of much improved core, pillar, whole body strength in my 40’s – is much smoother adaptation.  So ramping up miles on bike or feet does not kick the snot out of me into to DOMs (delayed onset muscle soreness).  Attaining marathon times of 4 hours to 4:24 since 2010 has involved much less pain the following days than marathons from 4:33 to 4:55 from 2006-09.  Another benefit is there’s more to life than marathons – so all times from one mile to 1/2 marathon have improved.  As I look at my “athlinks” profile I’m actually much better suited for 5k, 10ks and 1/2 marathons.

The number of times I workout is helpful measure to. Bring all three together and a 3D picture of time, number and distance emerges!  It’s displayed in an Excel chart that shouts “way too much time on New Year’s Day after a Husker victory over Georgia (24-19) and time between other bowl games”. 😉

3 dimensions

Now on to 2014!

Goals?

Keeping it simple.

1. Run Lincoln Marathon well.  Hit Pikes Peak Marathon PR!
2. Workout 6 hours a week.
3. Snag at least 3 PRs across any event (run, bike, swim, strength) – could be a 5 mile run, 25 unbroken strict pull-ups, sub 32 50 meter swim.  Who knows?
4. Run one ultra again (fun because I don’t care about time on those).
5. Volunteer at 5 or more events.
6. Learn and master 3 new skills (currently picking up boxing and kick-boxing which is fun beyond all belief; double unders and muscle ups still mock me!)
7. Have fun!  Enjoy those I workout with and workout with those I enjoy!

What are you goals? I would like to know.

Finally here’s the detailed data – that way I can find it again when I torch a laptop! 🙂

detail

Hamstrings be strong now!

Overview of problem area for runners. Surprisingly so hamstrings and glutes are neglected in endurance running. Sprints and speed are better. We need those strong! The tendency is to become quad and calf dependent. Developing that J’Lo booty isn’t the final result, but hey why not. Strong glutes and hamstrings keep your knees, Achilles and feet so much happier. Nice article here.

http://jasonferruggia.com/7-ways-to-fix-weak-hamstrings/

Squats are king and queen!

Marathon – Oh how you tease and torment!

Still coming off the high and the low of my 25th Marathon – almost at 50 total ultra (1), mara (25) and 1/2s (19) since 1994.

As shared last week in the Lincoln Marathon Recap  the 4:28 was the 7th out of 9 for Lincoln marathon times.  It was better than 2006 and 2009, close to 2003 but slower than the 90s and 2010/11.  The last Lincoln in 2011 was (4:00:16) which, while not all time marathon PR best in terms of distance from Boston Qualifier.  That gap,  gives a concrete “how far away” am I assessment.  In 1996 the qualifying standard for a 31-year-old male was 3:05 – so 50 minutes off.  In 2011 the standard for a 46-year-old male was 3:30 – so 30 minutes off (before that dratted 2012 change).

So, as you can see I’m not a BQ type guy.  As I shared on other posts I’m a grinder, mid-packer and occasional trophy sniffer.  I tore through my body through years of ho-hum endurance training (enjoying it a lot when healthy) and discovered structured, progressive, random strength programming in late 2009.  The results of STRENGTH + ENDURANCE = PRs.  And perhaps a long shot with a perfect storm of a BQ.

If I was closer in 2011, what happened?  Two things –

1. in 2012 I was disconnected from a CrossFit box and structured programming.  There’s a raging debate on the blog-o-sphere and web land about how structured that programming is.  I’ve benefited from some great training at three different boxes and structure (so Black Box and Starting Strength programming to level out the ‘randomness’).
2. feeling a tad weak after high mileage December, decided to get my strength swag back (haha) and along the way jumped into CrossFit Open Games.  I completed all 5 WODs at Rx (barely) during a cruddy Spring for running.  Also I did not appreciate the maximal muscle stuff needed to pull off the 5 weeks of the CrossFit Open.  It would put me at a max rep strength on each WOD (not 70% like most Master Males, 45-49).  So there were four weeks of “run more than 5 miles or do hills, rigghhhht, no!” Mistake? Not really, would do again in a heart beat.  It was fun.  Plus while slower than 2010-2012 marathons it was faster by 5 minutes than my max aerobic driven 2009 Lincoln Marathon and felt incredible the day after.  Oh and no injuries!  There’s much more to fitness than what happens on 26.2 miles!  Still if your dream is a killer 26.2 then that leads to the next big bullet line –

So what?  What are you going do now?

Three  things

1. ENDURANCE. Understand there ain’t no thing as a free lunch as Mark Twight said.  He’s the guy who trained the Movie 300 shredded Spartans at Gym Jones but I can’t get his report for free but know it’s there.  I’m ramping up a mix of speed, stamina and endurance work.  I still value CrossFit Endurance (lots of hate out there in the endurance only community). Come-on ectomorph brothers and sisters, I was once was like you.  But strength is good.  We’re all learning. Jason Fitzgerald and Strength Running is none too happy with it!     Get you head spinning and read the honorable response by TJ Murphy – a high enduro refugee.I’m forgoing CrossFit Endurance and following the FIRST’s Run Less, Run Faster from Runner’s World (RLRF).  It’s a nice 3 running workout plan each week – so tempo, speed and long run.  I leveraged part of this (from Week 8) jumping in with a friend, Amy Uhlmann, who nailed her BQ at Des Moines in October 2012.  On her second marathon.  Freak! 🙂
2. STRENGTH.  Will strip away some of the intense chipper and limit my AMRAPs.  I need time and recovery for an aggressive swim/bike/run (s/b/r) schedule. Metcons are not suitable substitutions – they have their place.  I’ve learned that let the high intensity intervals stand on their own (whether in the pool, on a bike or running on a trail).  I’ll head back to the Y for some work following a lighter version of Mark Rippetoe’s Starting Strength, punch card at CrossFit and take my strength on the road within the RLRF speed.  I’m forgoing some exercises for now – sumo deadlift high pulls, box jumps (steps instead) and snatches while focusing on squats, strict pull ups, squats, bench, squats, push ups, squats, swings, squats, lunges, squats-thrusters, toes-to-bar, squats – see trend.  SQUATs, loaded, unloaded, my life!
3. OTHER. Kick in the s/b of the s/b/r – have great swim and bike workouts ready. On those 105 degree days, a pool or bike beats the foot path!

I’m scribing my results daily at Garmin Connect (feel free to connect) and will summarize here and for group stuff on my favorite local group – Freaky Fast Runners.

Next

Details of training, with anchors for Marathon, 5 mile and 10k are shared in the table below.   Think about doing the same for yourself. Include similar races, same course each year. It helps a ton in giving you an apples to apples comparison of the only contest that matters – you against yourself and time (real and father).  One of the things I haven’t appreciated in the mood swings and debates on strength/endurance/combo or right “approach” is lack of transparency.

http://athlinks.com/racer/results/68436406

and here  “type in Kohrell, D” http://www.lincolnrun.org/resultsdb.asp

with this summary below – ok this very detailed table screaming for 15 pie charts – below – double click on the “jpg” and it will expand!

If I were making this up the times would be MUCH faster!

 

 

Proof Positive of Training Change – from Aerobic Only to Aerobic + Strength + Anaerobic Burst

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

Week 32-42 of CrossFit WOD’s and Triathlon Training

September and October have proven to be a nice fusion of Triathlon (primarily running) and CrossFit, much like late Summer races into early Fall.

Get your freak on fast!

Have been solo on the CrossFit WOD’s.  Am missing my Lincoln CrossFit box greatly, but due to budget limitations, have to get the WOD’s done at home and the YMCA.  I am still seeing improvements on speed of repeat WOD’s (Fran, Murph, Angie, etc).  Have enjoyed getting creative for the Filthy Fifty and Kettle Bell combos – picked up a wimpy 3/4 pood but works nicely for me.  I tend to scale to 50 to 60%.  See http://library.crossfit.com/free/pdf/CFJ_Widman_CFStartupGuide1.pdf

I’ve been blessed to  notch two 14 year PR’s at a September 5 mile hilly run (Buffalo Run on Sept 12 – 38:31) and 15k October 17th run (Governor’s Cup 15k at 1:13:40).   I hope those events bode well for my Tulsa marathon. I also enjoyed my most effortless 20 mile training run since the mid 1990’s – on Oct 30th.   I was able to hold a steady 9:46 pace without gels and just with water.  The running results have been inspired by a great bunch of Freaky Fast runners – well over 15 people have come together off and on the last several months to challenge, encourage and motivate each other (the pic includes some of ’em)!

It has not all been cold skim milk and peanut butter cups though.  I’ve had far to much allergy junk since mid October with a nice lingering smoker’s cough.  Fortunately three bouts of stomach flu have not returned for round four.

Five week stats – Day 221- 256

Week ending	9/5	9/12	9/19	9/26	10/3
Running	30	23	8	20	24
Walking / Hiking	0	0	0	0	0
Cycling/spinning	17.5	14.5	5	2.25	2
Swimming	.68	0	0	0	0
Rowing	0	0	0	0	0
CrossFit WOD’s	2 (7.57 Fran, 65#)	2 (bootcamp & 1/2 Angie)	1	0	3
Total miles, Time. Workouts (WODs), Highlights	48 miles 7:04 hrs 16 WODs Fran under 8!	37.5 miles 6hrs 13WODs Buffalo – 14 year PR – 38:31!	13 miles  1:59 hrs 8 WODs Light week – recovery & stomach flu	22 miles 3:39 hrs 6 WODs 6 mile run w/ dogs on Friday	26 miles 5:09 hrs 13 WOD’s Gettin’ the Cfit Grove Back

And Five Week Stats + Day 257 – 292

Week ending	10/10	10/17	10/24	1o/31	11/7
Running	22	25	18	35	25
Walking / Hiking	3	0	2 (scouts)	0	0
Cycling/spinning	2.55	9	0	6	0
Swimming	.28	0	0	0	0
Rowing	0	0	0	0	3.11
CrossFit WOD’s	2	3	1	3	3 (7.58 Fran)
Total miles, Time. Workouts (WODs), Highlights	28 miles 5:35 hrs 15 WODs Hike w/ Webelos @ Arbor Day Farm	34 miles 6:05 hrs 12WODs Filthy Fifty (tough WOD) & 14 year PR at Governor’s Cup 1.13.40 (7:55 pace!)	20 miles 3:54 hrs 6 WODs 10 miler on Sat and surviving stomach flu rd 3 – yuck	41 miles 7:01 8 WODs 20 miler – 3:16 – held strong even  with seasonal cough/ allergies & Yasso 800’s	28 miles, 4:56 10 WODs Triple Play Weekend: Friday Murph, Saturday – 6 mile run and Sunday  – Beer and Bagel Off road.  3.8 miles of trail fun on Sunday

Week 18 – 21 of CrossFit WOD’s + Triathlon Training

4 Weekly stats

Week ending	5/29	6/5	6/12	6/19
Running	11	14	11	12
Walking	1	4	1
Cycling/spinning	11.5	1.5	19	23
Swimming	1		.17	.5
Rowing	1			.5
CrossFit WOD’s	3	0	0	2
Total miles	25 miles	23.5	31.5	36

4 weeks of racing and catching up on logs!  Details are below.  Here are three lessons I think I’ve learned well over the last four weeks that included a 5 mile race (better than last year), 10k race (2 minutes slower than last year), 1 Sprint Triathlon (impromptu change due to weather), 1 Duathlon (impromptu change due to weather), 750 meter open water swim and 5k race.

• Bucko, mucho, “lotof” racing is fun, but can leave rest of the week at risk.  Still this year was unusual with the Hy-Vee triathlon moved up 2 weeks and Cornhusker State Games moved up a move for Special Olympics (very worthy cause and reason).  6 races in 4 weeks can be a bit of a mental drain.
• My happy place for CrossFit is 3 WOD’s per week.
• Still debating the full embrace of CrossFit Endurance.  I agree wholly with the 4 day running, cross training and when you do train, train hard!  I may not be at the point though to pull off the intensity week-end and week out.  I do think I need to ramp up mileage just a bit and carefully manage distribution of “aerobic” miles – across swim/run/bike.  Also am sowing long runs back into the equation.

Sunday, Day 120 (5/23) – Bike ride on Specialized Hybrid – 11.5 miles holding around 12 mph.  Seat mount broke so last 3 miles were off saddle, sort of.

Monday, Day 121 (5/24) – East High Track – baseline mile.  1/2 mile warm up and then a 6.43 mile.  Gunned first 400 too fast – 81 seconds.  Felt good though.  6 seconds faster than April’s baseline mile.  Right after Rachael’s Lincoln Jets track and in between Joshua’s Jr. Salt Dog’s game – life as a busy parent – squeeze those workouts when you can!

Tuesday, Day 122 (5/25) –  Timed mile swim at the YMCA – 41.01 for the mile.  OK, getting slightly faster – miles last year were in the 44 to 46 minute range.  Would like to get to 36 minutes in practice this year.

Wednesday,  Day 123 (5/26)–  CrossFit morning – rowing, Shoulder WOD from 5/25) and 400 Meter Walking Lunge.  The walking lunge blasted my glutes for a good 4 days =]!  Then a little barefoot running with Heidi and .62 miles @ Doris Bair before Annaliese’s softball game (gee busy parent gig again, but worth it!)  CrossFit Lincoln WOD Part 1: from Tuesday – wu – 400 m row, 25 situps, 10 samson stretch, 10 rock climb, 10 walking lunge, 20 squats, 10 kb 1 pu, Shoulder Press 10 wu 65lb then (1 – 75, 1 85, 1 95, 1-100, 1 -105): 1,110 total, Push Press (3 -75,3-85,3-95,3-105,3-115 — 1,275 total) and Split Jerk (5-75,5-85,5-105,5-115,5-125 – 1,925 total ). 4,310 lbs total load. Part 2: Wed WOD – 400 meter walking lunge in 14.42 (that was tougher than I’d thought it be, great Pikes Peak trainer).

Thursday, Day 124 (5/27) –  Two’fer Thursday

• CrossFit WOD – warmup 400 mt row, 20 situp, 20 squat, 10 shoulder pass through, 10 pull up. Cashin 2 rds of 5 ring pull up, 10 jump muscle up, 10 ring dip, 5 chinup chest to bar. 50 pushups. Then main event AMRAP in 20 min of 15 ghd/ reg sirup, 30 jump rope su, 15 back extension. 9 rds + 30 jump rope and 9 ghd sirups. So total was 144 sit-up / ghd, 210 jump rope and 135 back ext . Still stinging a bit from walking lunge yesterday.
• 4 miles of hills @ Pioneer’s Park – temp’s were rising and quads/ glutes were rebelling!  Slower upper 10 minute pace and crawl!

Friday, Day 125  (5/28) –  Rest

Saturday, Day 126  (5/29) – Two’fer Saturday

• Run – 4.1 with dogs and a little extra walking with Heidi, .6
• CrossFit “WOD” – Linda.  The key lesson learned, no Olympic lifting within 3 days of race!  Ego got ahead of strength and punch through some nice weight loads.  That felt good – but downside was weaken state going into Boystown race on Memorial Day.  CrossFit Lincoln #WOD Linda (10,9,8,7,6,5,4,3,2,1). 175 deadlift (185 on 1st 5) 9,625lbs , 145 bench (155 on 1st 5) 7,975lb, 95 clean – 5,225. 41.07 time (17.52 longer). 22,825 total – 7,700lbs more. Compared to 2/18 after Spinning. 10,9,8,7,6,5,4,3,2,1 – 23:15 but lighter load (15,125lbs total): 115 bench, 65 clean & 95 deadlift.

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Sunday, Day 127 (5/30) – Exercise bike at the Cooper Y – kids were swimming and had a 1/2 hour.  Leg’s feeling ok, but not great.  Glutes still sore.  5.75 miles in 30 minutes.

Monday, Day 128 (5/31) – Boystown 5 mile – 40.27.  Another comparison to 2009 training – finished 42 seconds faster than last year. A bit of hammy tweak at 3.5 mi. 7.36, 7.44, 8.08, 8.48, 7.57.   After the race 2.6 miles of walking at Henry Doorly Zoo for a birthday celebration for Annaliese.

Tuesday, Day 129 (6/1) –  Walking/ hobbling with Heidi.  Right hamstring, left glute/ groin were very sore.

Wednesday,  Day 130 (6/2)– Rest

Thursday, Day 131 (6/3) –  Rest

Friday, Day 132  (6/4) – 2 mile easy run, needed to test legs to see if Havelock still a go.

Saturday, Day 133  (6/5) –  Havelock 10k – only race in 2010 that was slower than year previous, rats!   Hamstrings and glutes sore / stiff until mile 4. Seemed like I was stuck in 3rd gear until 4.5 then was able to hit race pace from then on it. 8.04, 8.08, 9.13 (up “the hill”), 8.16, 8.40, 7.54, 1.38. Bob’s Tavern team did great – Juan was under 50, Sherri and Andi ran strong 50’s and Anelle snagged her 1st 10k in the 60’s!!! PJ rocked the 3k and got 23 th!

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Sunday, Day 134 (6/6) – Exercise bike at the Cooper Y – kids were swimming and had a 1/2 hour.  Leg’s feeling ok, but not great.  Glutes still sore.  5.75 miles in 30 minutes.

Monday, Day 135 (6/7) – Boystown 5 mile – 40.27.  Another comparison to 2009 training – finished 42 seconds faster than last year. A bit of hammy tweak at 3.5 mi. 7.36, 7.44, 8.08, 8.48, 7.57.   After the race 2.6 miles of walking at Henry Doorly Zoo for a birthday celebration for Annaliese.

Tuesday, Day 136 (6/8) –  Walking/ hobbling with Heidi.  Right hamstring, left glute/ groin were very sore.

Wednesday,  Day 137 (6/9)– Rest

Thursday, Day 138 (6/10) –  Rest

Friday, Day 139 (6/11) – 2 mile easy run, needed to test legs to see if Havelock still a go.

Saturday, Day 140  (6/12) –  Havelock 10k – only race in 2010 that was slower than year previous, rats!   Hamstrings and glutes sore / stiff until mile 4. Seemed like I was stuck in 3rd gear until 4.5 then was able to hit race pace from then on it. 8.04, 8.08, 9.13 (up “the hill”), 8.16, 8.40, 7.54, 1.38. Bob’s Tavern team did great – Juan was under 50, Sherri and Andi ran strong 50’s and Anelle snagged her 1st 10k in the 60’s!!! PJ rocked the 3k and got 23th!

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Sunday, Day 141  (6/13) – Hy-Vee Oly turned into Sprint Triathlon!  1.39 for the 400 meter swim, 20k bike and 5k run.  was a dark and storming morning. Olympic Triathlon was cut to an impromptu spring – 400mtr swim (13 minutes), 20k bike (48 minutes) and 5k run (27 minutes in severe downpour). Swim was ok, bike was fun as the cold front moved in and 5k run was treasure of thunder, lightening, tiny bit of hail and 2 inches of rain. 15.2 mph on bike – not what I had hoped for in terms of decent bike – wind was rough for the later waves. Think I’ll hit what I’ll need next week @ Cornhusker State Games

Monday, Day 142 (6/14) – CFE WOD Danny.  AMRAP 30 20″ box jump, 20 push press at 65, 30 pull ups w band. 2 RSS plus box and push press.  Good seeing Phil and lunch gang at CF Lincoln.

Tuesday, Day 143 (6/15) –  4 miles running – Crossfit Endurance Aerobic WOD from 6/14 – 12 x 1 minute on and 30 seconds off – made it 2+ miles. 6.25 to 6.45 pace for the 1 minute pickup. Walk / jog on the recovery

Wednesday,  Day 144 (6/16)–  10.6 miles cycling – with Rachael to soccer (about 9mph) than to Mahoney and back (13 mph) and home (9 mph)

Thursday, Day 145 (6/17) –  Rest

Friday, Day 146 (6/18) – 2.1 miles running -with Heidi and Cash – a little later in the morning, was reaching up to 90 degrees.  Wanted to loosen legs up before weekend of racing!

Saturday, Day 147  (6/19) –  Two’fer race day!  Times slightly off last year.  Bronze in open water swim and 5k run.  Weather was as hot as last year’s games (held in July) but much more humid on the run (kicked my buns!).  Swim 750 meter open water – 21.07 – at Holmes Lake and 5k run CSG Footstock 5k. 7.46 pace. Splits 7.23, 8.10, 7.54, 40 final .11. Bronze in age group. About 46 secs slower than last year. Next up triathlon in the morning (hope the storms break before 6am! — sadly they didn’t so the triathlon became a duathlon)

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Sunday, Day 134 (6/6) – 1 mile walking w/ some lunges.  Active recovery day.

Monday, Day 135 (6/7) – A bit of three workouts – one testing a real road bike!

• CrossFit Lincoln – warm up: 400 mtr row, 10 kte, 10 walking lunge with 10lb overhead, 10 samson stretch, 10 x 45lb s.press, 10 45lb push press. Cash in – 3 x 1 minute wall sit, 30 sec rest. Main – split jerk max – 7 x 1 rep (65, 85, 95, 105, 115, 120, 125, 130), Cash out 4 x 50 meter sprints. Still not at full sprint form so more of a jog on 50’s
• 1 mile walk with Heidi
• 1.5 mile bike test on at Bike Rack.

Tuesday, Day 136 (6/8) –  Warmup: 10 push ups, 10 KTE, Samson Stretch, Quad Stretch, 400 Meter Row. Buy-in:Tabata mashup: 8 rounds alternating between exercises 20 seconds of work 10 seconds of rest of: L-holds & Pushups (55)  #WOD:  For time: 13.10 – Run 800 meters, 30 back extensions, 30 ghd sit-ups, 30 back extensions, 30 knees to elbows, 30 back extensions, 30 abmat sit-ups.  Cash-out: 10 Burpee pull-ups.  Ran a bit more at home with Heidi for an even mile.

Wednesday,  Day 137 (6/9)– Swim and Bike – 300 yard swim at Uni over break and little over 11 miles bike riding on new Trek!  Held 14.5 mph on new Trek looping around Mahoney, much smoother ride but clip shoes still take some practice (always fun to fall).

Thursday, Day 138 (6/10) –  5k run with dogs to Mahoney (31 minutes) with 50 squat warm up before, then 3 x 2 minute trials – 51 push ups in 2 min, 25 strict pull/chin ups and 71 walking lunges after.

Friday, Day 139 (6/11) – 7.66 Bike – 1.6 with Heidi and then loops around Mahoney – a little slower 11.7 mph.

Saturday, Day 140  (6/18) –  Easy 5k miles with dogs – loosen the legs before Hy-Vee Triathlon. 30 minutes

Week 16 of Crossfit WOD’s + Triathlon Training

Weekly stats – total miles 38.57,  total time –  6 hours 57 minutes
* Running –  37  miles
* Walking – 1 miles
* Bike/spinning – 0 miles
* Swimming – .57 miles
* Rowing – . miles
* Crossfit – WOD (workout of the day) – 1

Juggled the normal second week of a post marathon recovery with getting ready for a second marathon in 13 days.  I like these type of challenges but question my sanity in doing so (nah!).

Sunday, Day 106 (5/9) – Two 5k runs – one with Heidi and Cash in the morning and one with another favorite gal of mine, Annaliese at the Girls On The Run 5k at Holmes Lake.  What a great time and organization.  It’s the 3rd GOTR my girls have done and has been a blessing!

Monday, Day 107 (5/10) – Rest

Tuesday, Day 108 (5/11) – 4.5 miles at Holmes Lake with the gang.  Began with 1.5 mile warm up then 11 repeat hills / straight away of slightly over a quarter mile for each lap.  Great workout!

Wednesday,  Day 109 (5/12)– Crossfit Lincoln WOD.  “Cindy” AMRAP in 20 minutes of 5 pull ups, 10 push ups, 15 squats. 12 rounds in (60 pull/chin, 120 pull an and 180 squat). Warm up with 100 jump rope. Final metcon/ strength workout before Brookings Marathon. No weight other than body weight this week. Felt good to stir the muscles a bit

Thursday, Day 110 (5/13) –  1,000 yard swim in 22 minutes.  Good to get back in the pool !

Mile 12 - still smiling, at this point

Friday, Day 111  (5/14) –  1 mile walk with Heidi before driving to Brookings South Dakota.  I’ve found it’s helpful to do a little something before the day of the marathon to help stretch and loosen up the muscles.  Was feeling the Wednesday Crossfit Lincoln “Cindy” a bit too much.  Note to self, based on Lincoln Marathon pre-week as well, no heavy lifting or metcon workouts within 5 days of a marathon!  😉

Saturday, Day 112 (5/15) – My 19th marathon – The Brookings Marathon.   4.22.57!  The second marathon in two weeks was fun.  I took a better race strategy, front half was 9 minutes slower than Lincoln, back half was 5 minutes faster.  Felt much better on the back half – a little pressed from mile 21 to 24.  I think some of that is mental – adapting to the new strength/stamina and running technique.   At the next marathon, Omaha in September, I’ll push the “ignore” button even harder.  Found as I focused on the three pillars of the Pose technique – slight lean, fall forward, pull up at a faster cadence – from mile 21 on I was fine.  All in all a good day and 5th fastest marathon!  Have two more opportunities to get under 4 hours this year (which is a 31 minute cut for me) and then on to Boston Qualifier in 2011.

Week 10 of Crossfit WOD’s + Triathlon Training

Weekly stats
* Running – 28.5 miles

* Walking – 2.75
* Bike/spinning – 23 miles
* Swimming – .14 mile
* Rowing – .5 kilometers
* Crossfit – WOD (workout of the day) – 4

A good mix this week of biking, running and Crossfit WOD’s with a little swimming and rowing.  Highlight was split long run on Saturday, splitting it 8 miles in morning during soccer games and 8 after we got home.  The result was the fastest long run since mid 1990’s.  Want to snag one more 17-18 miler, next weekend, before the Lincoln marathon.  I’m eager to run that and put the 23+ weeks of cross training to the test.  Other highlights were the track workout (pace mile with great group and 6.49 baseline mile) and Session 2 Crossfit orientation by Jeremy at Crossfit Lincoln!

Sunday, Day 64 –  2 miles of a slower jog (10 minute) pace by hotel in Roseville Minnesota.  Was feeling pretty wiped out after yesterday at the pool.  A bit more energy at Mall of America and walked 2.75 miles at a 17 minute mile pace – mixed in some wall sits.

Monday, Day 65 –  WOD – 1 mile run with dogs to let them run off some steam after the WOD!  Been a few days since they could get out. 4 rounds, 5 handstand push ups (HSPU) & 15 chair dips each round. 5 rounds of 5 thrusters/7 hang clean, 10 sumo deadlift 60lbs (30lb dumbbells) 1 mile run 8.45.

Tuesday, Day 66 –  15 mile day! 10 mile commuter bike (to office and Y) then Crossfit Endurance WOD – 5 rounds 15 pull/chin and 15 push ups. Used pull up machine at Y rather than jump or kipping. Pull,Chin, Wide Pull, Chin, Pull. Push up – chest to deck.  Another track session with a great group.  1 mile with dogs before then 1 mile with group, baseline mile  warmup and 2 mile cool down. Will be fun to watch us improve over the next several months. Andi, 8.25!, Anelle – 9:58!, David 6.49, Joy 7:58!, Juan 7:00!, Sherri 7.25!

Wednesday, Day 67 –  Another 15 mile day!  13 on bike (lost my keys though, argh!) commuting to office and 4 with Rachael to soccer.   Then Crossfit WOD Helen modified 3 rounds of 400 sprint, 12 pull ups and 21 kettle bell. Used a stone at Rachael’s soccer about 20lbs. Felt Scottish. Time 9.33

Thursday, Day 68–  Sluggish 2.1 mile morning jog with Heidi – 10+ minute pace.  Then, Crossfit Lincoln WOD – Squat coaching and Tabata. Great coaching by Jeremy on overview session #2! 500m row, 100 jump rope, 5 pull up, 25 walking lunges, 10 knees to elbows then about 45 squats for technique – OHS, air, front, against the wall. 8 round Tabata session – air squat and push ups. 9 on squat, 7 on push up – 87 total squat, 78 push ups.

Friday, Day 69 – Was planning a rest day but had a little time to swim – 250 yards, 55 second 50’s.  At the Fallbrook YMCA.

Saturday, Day 70 –  16.25 mile long run. 8.25 during soccer and 8 at home (6 w/ dogs). Windy (25 mph gusts), 40 in morning, 60’s in afternoon. 1st mile barefoot (felt good but cold and slow 11.10), 2 more easy miles then (10:15 average on 2-3) 8.50, 8.58, 9.10, 9.03, 9.28, 8.55, 8.52, 9.10, 9.08, 8.52, 8.55, 8.52, 8.40.  At 2 hours 12.75 miles. 1/2 marathon in 2.03.19.

CF WOD: Angie 2/21/2010

Angie is a nice, no sense workout that requires minimal equipment (pull up bar). This heart pounder involves 100 continuous reps of pull-ups, push ups, squats (air) and situps. I took my first pass at a Droid recording and subsequent Power Director video edits. So my disclaimer, this ain’t polished.

Of benefit in reviewing this is my breakdown in form on push up (not perfect chest to ground, but it was outside on partial snow, so chilly!) and my buns didn’t go low enough on squats. The second one, squats, have been a struggle, yet important and beneficial one to correct, of mine the last four weeks since beginning CrossFit. They’re improving. But still not to full CrossFit range of motion standard. Meeting that standard ensures improved triathlon performance as well!

Here’s the video – please be gentle. =]