Posts Tagged ‘World of Darkness’

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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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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image

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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