Posts Tagged ‘WOD’

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!

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

 

 

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The last sixteen weeks have included an intense cycle of swimming (Jan-Mar) and CrossFit (Jan-end of April).  Time spent for those two almost equals running time.  Of 92 hours working out since the glistening on a new year, 50 were spent on something other than running.  Additionally about an 1/8th of Lincoln Marathon preparation has been spent on other activities – rowing, cycling, hiking (snow shoveling and camping) and walking.

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

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

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

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

Pikes Peak 2010

Just one big hill, keep on running, keep on hiking, keep on crawling

12 weeks to my second Pikes Peak Double.  Uh-Oh! A shade under of 40 miles of bliss in two-days to prepare for – Saturday Aug 20th is the Ascent and Sunday Aug 21st is the marathon.  Two years ago I was in the midst of preparing for the first Double.  I had a few Ascents and 1 marathon under my belt.  My strategy was simple – lots of running (40 per week), lots of hills.

This year my strategy is a bit different.  I’m planning to run four times per week, cross train with swim/bike/row when possible and kick out lots of CrossFit metabolic conditioning WODs (workout of the day) with lighter Olympic Lifting WOD’s mixed in.  As I shared in a marathon report form two-weeks ago – the CrossFit and cross training approach has paid dividends.  Now the question is how to morph it for the Pikes Peak Double.

From a Fall marathon (Tulsa in Nov of 2010) through the Lincoln Marathon (May 1, 2011) I averaged 19.5 miles a week – tell a running purist you’ve tackled a marathon, right at 4 hours with less than 20 miles per week and they’ll laugh at ya! Game plan now?  Mileage will increase just slightly to 25-30 miles per week, with focus still on running no more than 4 times per week.  I’ll soon hit some prime outdoor swimming workouts (favorite place in Lincoln, NE is Woods Pool’s 50 meter pool).  Plus am enjoying the bike!

I’ll continue the WOD’s at 3-4 times per week.  Metcon will be the focal point – due in part to a budget crunch.  I am deeply attached to our CrossFit Lincoln affiliate but need to pay all expenses through a cash flow basis only (my family has been on a get out of debt campaign, pay as you go and kids’ summer activities need to come first!).

Fortunately I have some equipment at home and have become proficient and discipline enough to work it in.  The CrossFit metcon’s rely on body weight or lighter weight exercises – so hello Murph, Filthy Fifty, Diane, Angie Fran with dumbells, wall walks, retaining wall jumps, outdoor pull up bars/ropes/ladders/squat racks/pistols, etc!  Some in the CrossFit world eschew the metcon and focus more on the Olympic Lifting (with a bit of merit).  But for endurance events there’s nothing like a 20- 45 minute metcon pushing the pulse to 165-175 to ready- set your body!  And there’s a push up contest on Facebook that I’ve got to meet!

Here’s the plan:

  • May 30 – June 5 – 25 miles run, 10 bike, 500 yard swim, 3 WODs* – Hills & all out Havelock 10k.
  • June 6 – June 12 – 25 miles run, 10 bike, 1 mile swim, 3 WODs – Filthy Fifty & 1 mile walking lunge
  • June 13 – June 19 – 35 miles run, 20 bike, 1 swim , 3 WODs – 3 hour max distance run
  • June 20 – June 26 – 25 miles run, 20 bike, 2 swim, 3 WODs – 1/2 marathon in 1:50
  • June 27 – July 3 – 25 miles, 20 bike, 1 swim, 3 WODs – July 4th – short race
  • July 4 – July 10 -30 miles run, 20 bike, 1 swim , 3 WODs – 1 mile walking lunge (hope to return to CrossFit Lincoln too!)
  • July 11 – July 17 – 30 miles run, 20 bike, 1 swim , 3 WODs –  Lincoln Mile
  • July 18 – July 24 -20 miles run, 10 bike, 1 swim, 2 WODs and Cornhusker State Games – Track – 200 – 1,500 & 5k
  • July 25 – July 21 – 35 miles run, 20 bike, 1 swim , 3 WODs – 3 hour max distance run
  • Aug 1 – Aug 7-  25 miles, 20 bike, 1 swim, 3 WODs – Thunder Run 5k – sub 22 minutes
  • Aug 8 – Aug 14 – 25 miles, 20 bike, 1 swim, 3 WODs – 2.5 hours, hills 20lb vest
  • Aug 15 – Aug 21 – GAME DAY(s)

* I’ll pick up the strength/oly lifting and metcon WODs from main, CFL or CrossFit Endurance.  Swim/bike/run will generally follow CrossFit Endurance

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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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split jerk

Whiteboard never lies, sort of the like the tribal council

Fun lunch time workout (WOD) at  CrossFitLincoln.  I picked up a couple, 1 focused on Olympic lifting skill (Split Jerk) the other a metcon (metabolic conditioning) called “Karen” which involves a 150 wall ball shots.

CFL trainer Cole provided a great tutorial and reminder on Split Jerk Form and practice:

  • Shoulder Press with up position parallel with chest and bar behind head
  • Push press practice
  • Feet movement practice (split the legs at the hips – hence the name “split-jerk”
  • Power push press
  • Light load (45lbs)

My split jerk max is equal to push press max (135lbs) – over time the split jerk will eclipse that.  It’s a great whole body workout, not just shoulders.

split jerk

Image by Amber Karnes via Flickr

Following that workout and with some unpredictability in terms of snow fall, decided to pick up metcon WOD I haven’t had a chance to do – so scaled Karen (aka 150 wall ball shots to 10′) down to 10lbs and pounced on it.  Legs were feeling ok after yesterday’s hills so figured, why not?.  Good workout and as I try it at 14 and 20lbs I know it will really bite.  Exercises like wall ball shots, double unders (jump rope), walking lunges (especially over 200 meters), box jumps along with the Olympic lifting skills do so much to improve overall triathlon and marathon performance.  It’s enjoyable doing them knowing the payoff ahead!

Here’s the WOD detail.

Split Jerk 1 Rep Max.  Warm up – 25 pushups, 25 situps, 10 strict pull ups, 10 shoulder pass throughs, 20 walking lunge w/ twist, 500 mtr row.  Split Jerk – great overview by Cole then 45lb (3 reps), 65, 85, 85, 95, 95 (2 reps); 105, 115, 115, 135 (1 rep), 95, 95 (5 reps).  Then CrossFit WOD Karen 50%, 150 wall ball shots (10lb) – 8:47, split into groups of 50 with 1 min. rest.

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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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Today I learned the importance of camera zoom for my CrossFit WOD.  Try to minimize your scaling (down in my case) and avoid the firebreathers!  🙂

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finish line

Racing like Lightning McQueen - Cha Ching!

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

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

So without further ado – here’s the highlights.

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

Five Week Stats Day 329 – 365

Week ending 12/19 12/26 1/2 1/9 1/16
Running 11.5 8 16 9.5 17
Walking / Hiking 0 0 0 0 0
Cycling/spinning 21.7 27 33 30.5 88
Swimming .57 .71 3.1 .85 0
Rowing 3.11 0 4.35 .62 3.5
CrossFit WOD’s 3 3 4 2 2
Total miles, Time. Workouts (WODs), Highlights 37 miles
5:13hrs
11WODs
Mix of workouts and CF Whitten
35 miles
4:15 hrs
12WODs
Power Snatch WOD & Workout Mix
62 miles
7:48 hrs
15 WODs
Wrapped up 2010 miles – 3 mi of swim, great spin, CF WODs, 7.35 6 mile run
41 miles 4:19 hrs
10 WODs
CrossFit Luce.
109 miles, 7:27 hrs
11 WODs
Not a mileage hog but all those spin miles add up.  Plus 63 miles on bike on Friday evening into early Saturday
Weekly stats – total miles 30.2,  total time –  6 hours, 6 minutes
* Running – 21 miles
* Walking – .6 miles
* Bike/spinning – 8 miles
* Swimming – .57 miles
* Rowing – 0 miles
* Crossfit – WOD (workout of the day) – 4

13 weeks of Crossfit infused training completed.  It followed 13 weeks of P90x.  So here I am, pondering in a slightly hopeful yet nervous state the impact of 26 weeks of cross training.  The test to come is Sunday at the Lincoln Marathon (May 2, 2010).  So far on the 10k’s I’ve pushed the window of time back 12 years to 1998 for 47-48 minute times.  I feel stronger, more functionally fit and healthier than any marathon since 1996 (PR of 3.55).

Yet a little voice says “hey, you only had 400 running miles since January – a wee bit under what you should have and 100+ less than last year”.   I’m confident, yet not overly so.  In the place of the 100+ running miles, over 45  Crossfit WOD’s have stacked up along side 150 miles of cycling and 8 miles of swimming.  I need to confirm data but overall exercise time is higher.

So I’ll see the results in 6 days 😉

Sunday, Day 85.  A little two’fer.

  • Nice 4 mile plus recovery bike ride with Heidi – only about 9 mph and let her two me a bit.  But for a fit yellow lab, going fast is perfect!
  • Crossfit Endurance  WOD.  2 x 12 front squats (used 30lb dumbbells for 60’lb load) then 3 x (10 left & right dumbbell snatch – 30lb, 10 clap push ups and 10 knees to elbows).

Monday, Day 86 – Two’fer Monday.

  • Who let the dogs out?  I did – they needed some fast work (5k) on a cooler day.  8.58 pace.
  • Crossfit WOD  – 3 rounds of 100 feet walking lunge, 50 squats and 25 (back ext, scissors and frog – mod on that). 12.11 time. Right after run.

Tuesday, Day 87 –  Two’fer Track Tuesday.  8.5 miles.

  • Yasso 800’s – a quiz before the Lincoln Marathon Exam on May 2.  3.35 average for 10 x 800 meters w/ 200 recovery (2 min). 3.33, 3.29, 3.35, 3.31, 3.23, 3.41, 3.31, 3.38, 3.39, 3.36.  The same quiz in January  and late February at the indoor track at UNL yielded 4.01 and 3.50 average 800’s.  The premise of the Yasso 800’s (named for Runner’s World Bart Yasso) is that 10 800’s with limited recovery (200 meters in 2 minutes) yields a good predictor to marathon time.  Some will add 10 minutes.  So my Lincoln Marathon target is 3.35 + 10 minutes or 3.45 hours.
  • Tuesday night track group.  Not much with this group but did munch on a Wendy’s frosty – ah the joy of protein ;-).  Ran about 600 meters with them, 200 meters during Annaliese’s soccer practice and walked .6 miles barefoot with Heidi to cap a 8.5 mile day.

Wednesday, Day 88–  Two’fer Wednesday that proved much  tougher thought it would.  Swimming – 1,000 yards.  Back to back tough days will call for a little easing tomorrow and Friday.

  • Crossfit Endurance WOD – Part 1: Deadlift. 155 x 5, 175 x 5, 195 x 3, 205 x 3; Split jerk 95 x 3, 105 x 3, 115 x 1, 115 x 1, 125 x 1 fail/ 115 x ; 10 minute rest then Part 2: 5 rounds of ( hold breath 30 seconds, 15 pull ups, 15 push ups – to deck, 15 situps, 15 air squats). Subtracting 30 seconds of breath hold would net 53.41 in time.
  • With 3 hours of rest took up the CF Endurance aerobic challenge.  swimming 1,000 total – 50 yd warm-up, then 3 x(50, 100, 200). 51, 1.56, 4.13, 56, 2.02, 4.24, 54, 2.04, 4.19. Rest approximate to interval time (shorten rest due to time constrain). Felt a bit tired 3.5 hours after the anaerobic/strength part of the day, that’s where streamlining comes in helpful 😉

Thursday, Day 89 –  Easy 2 mile bike ride to get Heidi out.  Burned out a bit after Tuesday/Wednesday.

Friday, Day 90 –  On Day 90, I paid a tribute to Tony from P90x with Ab Riper X and staying true to Crossfit 50 chest to deck pushups without break.  Was a good confirmation that my abs had not suffered through the situp and GHD centric Crossfit approach.  Could keep up the “big dogs” of Tony’s group.  Still a good workout, pre 10 race tomorrow.

Saturday, Day 91 – A final quiz.  Eagle 10k. Nice course starting 1st mile in town then Mopac trail. Kept steady 7.45 splits with pick up on final mile.  7.43,7.47, 7.36, 7.56, 7.54, 7.32, 57. 23.58 1st 5k, 23.59 2nd 5k

Next week taper before Lincoln Marathon!  Then the final exam for Spring.

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.