Posts Tagged ‘Triathlons’

Guy Petruzzelli

CFE propels Ironman

This is one of my top 5 must reads for 2011.

CrossFit / CrossFit Endurance is not for out-of-this-world athletes.  It does help mid pack, grinders achieve results they never imagined possible in this  world.  Its training approaches are what some world class athletes have used.

After being hit by a car in June of 2010, Guy Petruzzelli, a professional triathlete in the Chicago area, made the jump to CrossFit Endurance. Petruzzelli was not only shocked by the rapid recovery he sustained but also improved performance. Petruzzelli is featured in a story on CrossFit Endurance in the February issue of Triathlete Magazine, available on newsstands now. Below Petruzzelli writes about his journey into a brand new approach to multisport fitness.

Read the entire article

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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!

The Triathlon International Newspaper

Posted: December 28, 2010 by Dave Kohrell in Triathlons
Tags: , , , ,

The Triathlon International Newspaper – this is a nice aggregating web service that pulls triathlon news from tweets, blog, reports and organizes it quite well.

Tri Start

Hustle, tustle and MMA start of a triathlon!

Have to love the picture of the throng at the start of the race, all hands (and feet) in the water!

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

Flipped the monthly blog update title.  I’ll explain more about that later.

Three pictures help tell the story of the last five weeks better than words can.

They are from the Thunder Run (Sherri, Joy and Amber – front, myself, Rob and Jason back), Pikes Peak Ascent (finish line!) and Mud Run (Joy, Andi and I crossing Steven’s Creek)

The last five weeks were heavier on the Triathlon training than CrossFit WOD’s.  I’m still notching one or two WOD’s a week, but more on the triathlon disciplines.  Why the switch up?  Summer is part of the reason and a ramp up in swimming – 5 miles each in July and August.   Another reason is figuring out how to best use of the Olympic Lifting and Metabolic Conditioning from CrossFit as it worked to support some key races (Pikes Peak Ascent primarily).  The idea is you don’t want to go into an important race with sore or at risk muscles/joints (there seems to be a “happy” 72 to 96 hour buffer).

I pulled my right calf during a speed workout, 5k time trail, in late July.  That workout was two hours after a CrossFit Angie  Workout Of the Day(squats, pull ups and pushups).  Was it the squats or speed?  Maybe a bit of both.

Now the balance may very well tilt heavily back to WOD’s in the Winter!

Five Week Stats + Day 185 to 220.

Week ending 8/1 8/8 8/15 8/22 8/29
Running 6 12 19 21 14
Walking / Hiking 0 0 0 2.7 0
Cycling/spinning 39 9 12 4 2
Swimming 5 miles! 1 mi 2 mi 0 0
Rowing 0 .25 .5 0
CrossFit WOD’s 1 (Angie) 2 1 0 0
Total miles, Time. Workouts (WODs), Highlights 50 miles
7:22
15 WODs
Swim Baby Swim! 

Calf pull on 7/26 – track at 1,200 mark of a 5k time trial

22 miles
3:48
13WODs
Thunder Run 5k – 23.36 – 4th in age group
33 miles
6:17
12 WODs
12 mile day on Aug 11 – 11+ run and 500 meter swim
28 miles
7:20
7 WODs
Pikes Peak Ascent – 5.01 – 3rd Fastest Ascent.
16 miles
2:37
13 WOD’s
Mud Run with Andi and Joy!

5 Weekly stats + a Sunday – Day 148 to 184.

Week ending 6/27 7/4 7/11 7/18 7/25
Running 12 21 21 12 21
Walking / Hiking 0 0 0 6.95
Cycling/spinning 0 7.5 2.25 2.25 21
Swimming .17 .2 .2 .45
Rowing 1.0 .25 .5 0
CrossFit WOD’s 2 1 3 2 2
Total miles, Time. Workouts (WODs), Highlights 13 miles
3:02
10WODs
1,000’s and Obs. Hill
28 miles
4:19
6 WODs
MS Run
25 miles
5:09
12 WODs
5k Timed Run @ NE – 23.41 & CF Fran
23 miles
5:24
13 WODs
Hiking @ Camp Cornhusker
42 miles
6:25
13 WOD’s
Repeat 400’s on Monday – 92-1:42 & balance of bike/run

Drats – another multi-week catch up.  Am just including highlights below and will get back into the full swing of things from August on.  Also am changing up weeks to a Monday to Sunday format – this fits with the Daily Miles tracking.

I used to be far more obssessed about weekly mileage totals – especially for running.  I’ve modified and mellowed a bit.  I try to attain three simple goals now.

  • Monthly total mileage at 140 (swim, bike, run)
    • 3 hard running workouts each week (generally aligned with CrossFit Endurance and broken into speed, hills/threshold and longer medium pace), recovery run and 1 to 2 bike or swim sessions each week.
  • 3 CrossFit/Metcon (metabolic conditioning)/ P90x workouts a week
  • 5 to 6 hours of exercise each week done at a high intensity of anaerobic and aerobic burst (so heart rate above 145).

Highlights over last five weeks.

  1. Mixing in each week a speed workout (Monday nights) and hill/threshold run.  The group is growing by leaps, bounds and sometimes limps!
  2. Give and you’re given back to.  Had hit a lull after June racing, time each week was going down and speed seemed to evaporate.  Then Michelle encouraged running with Ashley Kumlien’s MS Run Across America.  That and inspiration from Prefontaine snapped me out of a slump (July 1).  Also led to meeting new running peeps who keep on adding on!
  3. My CrossFit Fran, Murph and Angie’s are improving, both in time, form and closeness to the “rq’d”.
  4. Hit a nice 5k time trail with Rachael in mid July – was very encouraging.
  5. Can hiking through hills/woods in the heat of day qualify as workout?  Absolutely and did it with my son Joshua at Webelos Camp.
  6. Sometimes an old bike can still do you good!  Love the new Trek Alpha 1.2.  But for biking and running with a dog alongside, the old hybrid and simple pedals works perfectly
  7. Exercise time is going up!  And will need that for the Pike’s Peak Ascent on August 21st!

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.

—————————-

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!

——————————

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!

—————————–

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

Weekly stats – total miles 35+,  total time – 7 hours
* Running – 22.1 miles
* Walking – 0 miles
* Bike/spinning – 10.48 miles
* Swimming – 1.02 miles
* Rowing – 2.33 miles
* Crossfit – WOD (workout of the day) – 5.
A little bit of everything this week added up to a shade over 35 miles and 7 hours of training time.  As I’ve incorporated 1) varied triathlon training and 2) CrossFit — time and effort has replaced sheer miles.  Gone is the ubiquitous 40 miles a week running goal.  In its place is 7 total hours across all workout types.  If I voted American Idol style for the strongest workout type – the winner is the Crossfit WOD this week.  Got 5 of those in.
The pay off is in making the day’s schedule flexible – for example on Saturday was planning on another 16-17 mile moderate paced run (no more LSD’s- long slow distance – for me)!  Opportunity arose to split that into a run then bike thanks to workout friend Tony.  So the morning turned into 7 miles of a good paced run (8:55 pace) and 10.5 mile bike with Tony and Chinda.  A little over 2 hours for total.  An additional benefit is feeling fresh all day to help coach and cheer on the kids in their soccer games.   A downside of the long run day is the slow motion feeling, desire for an extra nap and DOMS (delayed onset muscle soreness).  I have not really felt that in 2010.   So something must be working, right?

Sunday, Day 71 –  4.1 mile recovery run with dogs (10 minute + pace) then Crossfit WOD #1 of the week – Crossfit WOD Dumbbell Clean and Jerk / Pull Up reverse rotation for time: 18:28. 30lbs (60 total).  The reverse rotation means 10 reps with one exercise and 1 for the other than down/up the chain — see below:

10 Dumbbell Clean & Jerks 1 pull-up 9 Dumbbell Clean & Jerks 2 pull-ups 8 Dumbbell Clean & Jerks 3 pull-ups 7 Dumbbell Clean & Jerks 4 pull-ups 6 Dumbbell Clean & Jerks 5 pull-ups 5 Dumbbell Clean & Jerks 6 pull-ups 4 Dumbbell Clean & Jerks 7 pull-ups 3 Dumbbell Clean & Jerks 8 pull-ups 2 Dumbbell Clean & Jerks 9 pull-ups 1 Dumbbell Clean & Jerks 10 pull-ups

Monday, Day 72 – Crossfit Endurance WOD.  Jump Rope 6 mins (201 total), mixing in variables of standard, single foot, running. 3 wall walks, 2 bridges (30 sec) 5 Rounds, Not For Time. Body Weight Bench Press Max Reps (145lbs ok 25lbs below but getting better) 7, 6, 6, 5, 4 – 28 total.  Inverted Row Max Reps, 10 each rd – 50 total.

Memorial Stadium

Lincoln Marathon Finish

An added bonus – today I received confirmation that the Lincoln Marathon on May 2nd will indeed finish in one of the most revered places in all of college football – Memorial Stadium, home of the Huskers!

Tuesday, Day 73 –  Two’fer Tuesday workout day!

  • Crossfit Lincoln orientation number 3 with Tyler.  Warm up with rowing and stretching.  Push press, shoulder press and push jerk. Situps, rowing and pushups for warm. Then 4 rounds in 7 min of 7 push press- 45lb, 7 box jump and 7 pull up – band and kipping.
  • Found the “Big Dog’s of Lincoln Track Group” today.  Jeremy (CF trainer at CF Lincoln) tipped me off to the group that meets at 11:45am every Tuesday.  Unable to make our Tuesday night workout due to what turned out to be a fantastic family night at the Harlem Globetrotters, I gladly jumped in.  Now I need to clarify I did my workout while they were doing theirs.  This week I’ll try the “big dog” work and our Tuesday night track group.  My workout – 8 Repeat 600’s w 200 recovery (3 min AV rec) 2.21, 2.33, 2.29, 2.28, 2.27, 2.35, 2.44, 2.47). 20 push ups, 20 leg kicks, 10 scissor mixed in. Elite group there. 1200 warm and 400 cool.

Wednesday, Day 74–  The pool and sore muscles beckon me!  Crossfit endurance workout 5 x. Chose swimming. 200’s. 4.13, 4.10. 4.09, 4.08, 4.06 splits

Thursday, Day 75–  Two’fer Thursday workout!

  • First, the final Crossfit Lincoln Orientation.  Almost 3k total of rowing (including warm up).  Jeremy led the final orientation!  Focus was on rowing, kipping pull ups, wall balls, squats, burpees. Then a 10 minute ARMAP (as many reps as possible) for 250 m rowing, 15 wall balls (10lb), 10 pull ups (needed a band). Got 3 rounds plus rowing & 2 extra wall ball.  Cranked this out with National Guard& UNL student Katie who smoked me on the pull ups (well the whole thing)!
  • Second, 6 miles of running from the CF Lincoln WOD (5k run plus a mile) and CF Endurance website.  It was perfect running weather over lunch! 18.11 1st 2 miles 17.37 2nd 2 miles (36 total).  Ran with my dogs – starting to warm up so need to trim their miles down.  Next!  2 mile run 1 up hill, 1 down, split in quarters (4 repeats) with 14lb weighted vest.  I didn’t have a full mile hill nearby so ran the quarter up my street. 7% grade. 14lb vest. Let the dogs soak in water and cranked alone over lunch. Good 6 miles overall. 24 minutes total.

Friday, Day 76 –  Rolled with the CF Endurance workout – 500 yard swimming time trail.  Just nudged under 10 minutes in 9:58!  Great workout – done in 12 minutes total (100 yard cool down).

Saturday, Day 77 – Three’fer Saturday – Run, Bike and a little CF Endurance Strength Recovery :-).

  • Early morning began with a nice easy 1.25 to warm up, 10.20, said hello to YMCA running gang, then 6 at 8.52 pace. With my constant running buddy, dog Heidi.  She enjoyed a 1 mile sprint along the Dietrich trail, looping back about every 200 yards to make sure I was ok.
  • Then the bike.   Met Tony and Chinda on Mopac for a trail ride. Forgot what’s warm for a run gets chilly on bike.  Brrrr.  Still a nice ride even with frosty toes and fingers.  Was also great to see Laura (Tony’s wife) out on the trail running again!  She had a nasty IT band bout from late March to early April.  Just a bit under an hour for this ride.
  • After the bike scooted out to Joshua’s soccer game for the Ice, which they won 5 to 0. I get to be the assistant coach – important and fun role.  In the afternoon I debated whether to call it a day.  Somehow the goal of 5 Crossfit WOD’s was wrapped in my mind – so hit a final strength session.  3 rds of 8 bench (135), 15 ghd back extensions, 15 25lb dumbbell swings, 15 elevated ab chair.

A good week overall.  With 3 weeks to the Lincoln Marathon, I’ll begin tapering and easing up.  Next up 10k race on Saturday, another one the week following and some quality mix up in between.

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.

Those “Pose” running technique, barefoot running and a reexamination of assumed running best practice have combined for a perfect storm within the field of running. 30 year old norms and assumptions have been pushed and strained – that 30 year date goes to the late 70’s and introduction of “heel to toe” support by Nike, Brooks and running experts. By having shoes absorb and attempt to take away some or all of the pain of running, an onslaught of running injuries has ensued – though causation and correlation have not confirmed. Meaning, don’t throw out everything that works for you, but do examine and test it.

Having adopted elements of the pose technique (2008) and occasional barefoot running (in 2009), I can attest it does make a difference. Now on to my first pair vibram 5 finger shoes and more adaptation.

Pose running technique: a beginner’s guide | Sports Injury Bulletin

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