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.
Mixing in each week a speed workout (Monday nights) and hill/threshold run. The group is growing by leaps, bounds and sometimes limps!
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!
My CrossFit Fran, Murph and Angie’s are improving, both in time, form and closeness to the “rq’d”.
Hit a nice 5k time trail with Rachael in mid July – was very encouraging.
Can hiking through hills/woods in the heat of day qualify as workout? Absolutely and did it with my son Joshua at Webelos Camp.
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
Exercise time is going up! And will need that for the Pike’s Peak Ascent on August 21st!
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
Weekly stats – total miles 7.2, total time – 2 hours 7 minutes
* Running – 7.2 miles
* Walking – 0 miles
* Bike/spinning – 0 miles
* Swimming – 0 miles
* Rowing – miles
* Crossfit – WOD (workout of the day) – 2
A true recovery week – 2 marathons in 13 day was a blast! But figured Week 17 of the CrossFit/Tri regiment could use some R E S T. And as I write this in the midst of Week 18 – feeling the benefit from that rest.
Sunday, Day 113 (5/16) – Rest
Monday, Day 114 (5/17) – CrossFit WOD Lincoln “Angie”. 41 minutes including warm up. Crazy way to shake out marathon. Warmup 100 jump rope, 100 jumping jacks, 10 pullups, 10 push ups, 10 parallette push ups, 10 sit-ups, 10 knees-to-elbow , 10 squats. Then Angie for time. 26.17 minutes for 100 pull ups (jump after45), 100 push ups (knee after 81), 100 sit-ups and 100 air squats.
Tuesday, Day 115 (5/18) – Rest.
Wednesday, Day 116 (5/19)– Rest
Thursday, Day 117 (5/20) – CrossFit Lincoln WOD “Fran” from 5/18. 21 reps, 15 reps, 9 reps of Thrusters then Pull Ups (so 21 Thrusters/ 21 pull ups). I did this as required and was pumped about it! 95lbs for Thrusters and strict / light jump for pull. For time – 22.14. Did this in 8.50 on 3/4/10 with 65lbs for Thrusters and all jump pull. After 50 bicycles, 50 mason twists – 2.30.
Friday, Day 118 (5/21) – 5k – 28 minutes. First day of running (or aerobic activity since Brookings Marathon). Feeling really good. I’ve run 19 marathons. Sometimes I’ve jumped in right away with running and likely have introduced some nagging injuries (knee, plantar faciitis) in doing so. Today was a nice 5k in just under 9 minute pace with my dog friends Heidi and Cash! They were chomping at the bit to GO!
Saturday, Day 119 (5/22) – 4.1 miles – 39 minutes. A little longer run. Was feeling slightly tired so slept in. I’ll need to write a bit in a separate blog post about the important of sleep. In researching fitness, CrossFit, Mark Sisson, et. al. the last several months, the importance of sleep is critical to health and performance.
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.
Weekly stats – total miles 30.5, total time – 6 hours 21 minutes
* Running – 30 miles
* Walking – 0 miles
* Bike/spinning – 0 miles
* Swimming – 0 miles
* Rowing – .5 miles
* Crossfit – WOD (workout of the day) – 4
I shared about the Lincoln Marathon: some nice improvement in time, faster recovery and some things to work on (namely not quite so aggressive tactics). I’ll have a chance to put that into action 13 days after the Lincoln Marathon with one in Brookings’ South Dakota. The 13 days in between will be a challenge for recovery – my focus on the typically “blah post marathon blues week”, was to rebuild strength. Then on the week following, ramp up some running miles and a little swimming.
Sunday, Day 99 (5/2) – Lincoln Marathon – 26.2 miles, 4.18. Fastest marathon since 1996 – 23 minutes off PR and 48 minutes from Boston. Awesome front half and then inability to hold that in the second half. Still pleased with it overall.
Monday, Day 100 (5/3) – rest. Walking around pretty well today and took Heidi on a short barefoot walk. Eased on over the the Y for the Crossfit Endurance Recovery workout of bench, 3 rounds at 75% normal rec load of 115 bench, 20 lb db swings, 15 back extension and 15 knees to chest.
Tuesday, Day 101 (5/4) – Rest
Wednesday, Day 102 (5/5) – CrossFit Total (CFT) – Max for Back Squat (200lbs – nice to have spare 2.5 lbs around), Shoulder Press (105, failed on 115) and Dead Lift (255lbs). Total 560. Improvement of 45lbs from 2/23/10. Thought back squat and dead lift would be weakness after marathon, shoulder press was the weakest post marathon (same as 2/23)
Thursday, Day 103 (5/6) – Two’fer Day!
Crossfit Death by pull up . Warm up – cash in 400 meter row, 10 box jumps, 10 inch worm push ups, 10 Samson stretch, 10 knees to elbow. Cash In 20 Handstand Pushups in 76 seconds. Then 8 rounds of pull up on minute, adding one each minute. Made it to 8 rounds plus 7 – strict pull ups on first 6, light band on rds 7-8-9 partial. 43 total pulls ups in 8.58.
Crossfit Endurance Maximum mileage in 20 minutes plus a little more. Go 2.36 miles done in 20 minutes then added a bit more for 5k total at Holmes Lake. feeling a little bit of Sunday’s marathon. 8.21, 8.42, 8.45, + 58. Nice day!
Friday, Day 104 (5/7) – Two’fer Day
CrossFit Lincoln WOD. 10 push ups, 10 box jumps, 10 shrugs, 10 over shoulders, 25 situps. Then AMRAP in 20 minutes of 12 – 65lb power snatch and 10 push ups. Made it 8 rounds – 96 snatch and 80 push ups. Whew. Beat. This was an intense workout. Will not push my CrossFit as hard until after the Brookings’ Marathon – it was a charge to do the workout as required (Rx’d in the lingo for CrossFit). So went full 20 minutes and at proscribed weight.
Easy 1 mile run with Heidi and Cash – her first since surgery to remove a mast cell cancer tumor. She’s doing great and we’re hopeful for a long life of running, fetching balls and playing with her kids.
The Lincoln Marathon served as a good measuring stick for me. Time 4.18. Target time 3:45 to 4:15. 13 minutes faster than previous marathon (Des Moines a 4.31 in October 2009, during which a strained sartorius tendon haunted me). It was also after six months of serious cross training (a first for me).
Here’s a report card grade.
B for overall,
A for risk taking,
C for strategy,
A for recovery and
A for the Lincoln Marathon Event/Course.
I planned to take a somewhat aggressive first 1/2 and see how much I could hold (generally not a good idea for overall efficient marathon).
Assessment
A 4.05 to 4.10 was likely within reach with proper race day tactics. I’ll get a chance to test that out in the Brookings South Dakota Marathon on Saturday May 15th. I don’t regret the aggressive front half – it felt effortless and the best I’ve felt in years. It’s also closer to what I need for a Boston Qualifier. I was breathing easily. No over-striding. I think the change in running style (Pose), anaerobic burst training (CrossFit) and keeping fresh legs (running 4 times a week, not 6 or 7) has paid dividends. I believe this a year to 18 month-long transition. I’m 1/3rd to 1/2 way there. There’s never an instant fix on the road to success.
It was a tale of two halves. 1.53 front half and 2.25 back half. Again, I somewhat intentionally wanted to see what my breaking point was in terms of the new training regiment. I typically try even splits with a slower start. Result: out of 16 non-mountain marathons, fastest since 1996. 23 minutes over PR and 48 minutes over Boston. 15 minutes faster than 2009 marathons. Felt outstanding first 14 miles, groggy mile 15 to 20, good from 21 – 24 cramp in my quad at mile 24 and the finish in Nebraska’s Memorial Stadium 50 yard line was rush.
Weekly stats – total miles 11, total time – 1 hour 42 minutes
* Running – 9 miles
* Walking – 0 miles
* Bike/spinning – 2 miles
* Swimming – 0 miles
* Rowing – 0 miles
* Crossfit – WOD (workout of the day) – 2
The taper week before a marathon. This week, like 17 other week before a marathons before them, is challenging. I’m feeling good and am chomping at the bit to go. But need to rest and recover.
Sunday, Day 92. A little two’fer.
2 mile bike ride with Heidi towing
CrossFit Endurance Strength WOD – 7 rounds of (7 push press, 7 hang squat cleans, 7 lunge steps, 7 swings, 7 deadlifts and 7 burpees – no db on burpee). 294 total. Used 25 lb dumbbells. Was feeling like it was time to quit after 3 rounds but thought about next Sunday’s marathon — not a good idea to quit there .
Monday, Day 93 – 2.2 mile jog with Heidi, Joy, Sherri and Anelle during Rachael’s track workout. Little loop through trendwood. A chilly spring night with some light rain.
Tuesday, Day 94 – UNL Track 3.32 miles. Tabata and Sprint Quarter with Elizabeth while big dogs where roaring around us. 8 rounds of 20 sec on 10 sec rec. Result. .71 miles or 5.55 mi pace. Recovery 400 and then a 86 second quarter. Nice cool down
Wednesday, Day 95 – Rest
Thursday, Day 96 – Final Crossfit WOD with some extra spice. Crossfit WOD from 4/27: 30 handstand pushups, 40 pull ups (14 strict, 26 kip/jump), 50 db swings (25lbs), 60 situps, 70 burpees – 22.11. + 80 squats, 90 bicycles and 100 jump rope -10.50 (520 total)
Friday, Day 97 – Last run before the marathon – Holmes Lake on a nice Spring morning. Felt great. Hamstrings were a little sore from Thursday (think it was the bicycle ab work). Eased into a slightly faster than marathon target pace – 8.11, 8.02, 8.20. Lake was full after recent rains, split over the trail in about 5 spots. Beautiful morning. Bring on the marathon!
Saturday, Day 98 – Rest – watched the kids run the Lincoln Mayor’s Run (1 mile), packet pick up, watched 2 soccer games, coached a soccer game, pre-race dinner and then sleep.
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 – total miles 35, total time – 5.5 hours
* Running – 23.16 miles
* Walking – .6 miles
* Bike/spinning – 10.1 miles
* Swimming – 0 miles
* Rowing – .62 miles
* Crossfit – WOD (workout of the day) – 3
Sunday, Day 78 – Two’fer Sunday.
Nice 4 mile plus recovery run with Heidi and Cash. 4.16 miles in a little over 36 minutes (8.59 pace).
Crossfit Lincoln team WOD – 1st one. This was a mix of 250 meter run, slam ball (20lbs) wall balls (14lbs) and sad attempts at double-unders. Made it 3 + rounds (no run on the final before we were mercifully cut short of 20 minutes. Boys versus Girls and we got our buns kicked. Contributed 61 slam balls, 48 wall balls, 3 x 250 run (really should have started with that) and 11 double-unders (60 total jump rope. Fun, competitive workout!
Monday, Day 79 – Two’fer Monday.
Crossfit Elizabeth – 21, 15, 9 reps of Cleans and Ring Dips. Not rx’d – modified clean – 65lbs. Time – 9.11. A little sore from the late afternoon team WOD yesterday. Warm up and cash in of 10 push, 10 pull, 10 sit, 10 inch worm, 5 sets of 3 handstand push ups and cash out of 1 minute row – 1 minute jump rope (with some double under)- 78 total jump rope.
Track run during Rachael’s Lincoln Jet’s practice. Decided to crank a 5k. 7.48, 8.04, 7.59, .51 splits for a 24.46 5k. Beautiful night. Recovery on the infield, barefoot.
Tuesday, Day 80 – Two’fer Track Tuesday. 6 miles.
Big Dogs Track workout – they were blazing at sub 6 minute repeats. Me. Not so much. 1.25 warm 2 repeat miles 7.11 and and 7.26. Legs feeling it after 5k last night and CrossFit WOD’s, but not a the point of injury. Just a good sort of soreness.
Tuesday night track group. Began with a .6 mile barefoot walk with Heidi (good for toughening up feet). Then a nice warm and windy night for a run. 6 x 200′s. 38, 40, 36, 37, 40, 41 and 200 barefoot on grass. Great group with Andi, Anelle, Joy, Juan and Sherri!
Wednesday, Day 81– Rest – the first full rest day since March 11.
Thursday, Day 82 – Rest – the first 2 day rest since October of 2009. It felt good and done with a eye toward Saturday’s 10k race. Would rather had an active rest in the pool, but work demands dictated otherwise.
Friday, Day 83 – 10+ miles of a bike ride (commute), 3 miles running: 1.75 miles running during the Crossfit WOD and 1.25 with dog friends Heidi and Cash, and Crossfit Lincoln WOD. The WOD included a warmup 10 inchworm pushups, Samson stretch, 2 x (15 chin, 10 burpees, 10 kettle bell swing – 25.8 lb, 20 walking lunge, 10 knee to elbow). Then Main Event of 400 run and back ext ( 7 x 400 & 83 back ext). Cash out of 2 x 30 sec kettle bell 1 arm snatch 18lb, left/right). Good pre race the next day routine. Yikes! Hope this wasn’t cramming before Saturday’s 10k exam.
Saturday, Day 84 – Novartis 10k race at Holmes Lake in Lincoln. Beautiful crisp Spring morning (good tech-shirt and gloves morning, 40′s for temp). 47.43 with 23.34 on front 5k and 24.09 on back 5k. Mile splits 7.24, 7.38, 7.43, 8.03, 7.48, 7.49, 1.29 for 6.24 total. Fastest 10k since 1998. Nice progress toward a sub 44 minute 10k goal this – which would close in on a PR for me (42.49 from 1996 at a very fast and flat Omaha Corporate Cup Run, guess I was 14 years younger ).
Next week plan “active rest days” – swimming on Wednesday and Friday.
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:
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.
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.
Laura Hilkemann, the chair of TAPUniversity, has done the heavy lifting on this blog the last several months. As of July 21, 2009, there are 124 core descriptions of project management. We’ve indexed over 500 core learning objects across business analysis, human resource management, information technology, project management and quality management disciplines. A good number of those objects cross over those disciplines – for example group formation and development (forming, storming, norming, performing and reforming).
To help your understanding and mastery of those objects, over the last six months I’ve been researching the impact of physical, spiritual and mental performance on each other. The gate swings all ways. There’s some solid, reliable research out there to back it up. Call it the body, spirit and mind game. My interest is twofold:
from our work to help professionals achieve certification results as efficiently as possible and
my passion for exercise – primarily in triathlons, marathons and quests to reach milestones in each.
Exam Day
What started as “ten things to do before your PMP exam” five years ago has grown into a deeper passion of mine. In looking at 9 certification exam experiences of mine since 2000, I did very well on 8 and so/so on 1. One of the factors on the so/so one in 2004 was taking exam after a period of 2 weeks of semi activity and on depleted resources (lack of sleep, stress and poor nutrition).
Before my most recent exam (CBAP – certified business analyst professional – in April of 2008) I purposely ran two miles (7 minute pace) , 30 minutes prior to the exam. I had a good overall aerobic and anaerobic exercise week (30 mile running week and 3 strength training sessions). I felt pumped, though sweaty. Pity my fellow exam takers . My pulse was moderate through the experience – not spiking up. I got up twice to grab some water and finished the exam rather fast. Now, my mental preparation wasn’t necessarily text book – I crammed during a 6 hour lay over at the St Louis airport. Granted I had been immersed in the BA jargon for 15 years –still not the ideal prep.
So what? We coach and recommend that exam takers get up and move around during an exam. Prior to entering the exam we recommend aerobic exercise commensurate with the exam takers current level of fitness. It helps the different pieces and parts of the brain. It will not replace adequate preparation! It does help you reach the optimum mental state.
Day to Day Performance
I’ll share more on later blogs in terms of how it does that. The essence of it is that we’re wired to move; as we move our brain thinks and learns better; as we move we also touch a spiritual pulse inside and the spirit and mind also propel our body to move. The three are connected.
Getting started – often the first step is the most difficult. It’s also the most important step. I remember listening to John “The Penguin” Ingram, contributing editor for Runner’s World and self effacing ‘slow runner’, share at the prerace dinner for the Tulsa Marathon in 2003 that the “miracle wasn’t that I finished, the miracle was that I had the courage to start”. At the time he began running he was considerably overweight and had a myriad of health issues. So that first step was a good leap for mankind (giant leap belongs nobly to Neil Armstrong). http://thepenguin.runnersworld.com/
I’m not presuming that running is the only exercise to begin with. It is a lower cost and simple way to begin – go out and run. There are other equally effective ways. There’s also some good advice from the Mayo Clinic on what to consider for any exercise program
A good program should include both aerobic and anaerobic conditioning.
Here’s a quick list of lower cost entry aerobic exercises to begin with:
Walking
Running
Cycling
Swimming
Dancing (ah, not slow, you need to move)
Others – may require some investment
Skiing - downhill or cross country
Indoor passions – elliptical, stair climber, treadmill – at a local club, Y or home
Soccer
Roller Blading
Anaerobic exercises includes
Circuit training (health club)
Free weights (can be done at home)
the “ups” – push, pull, chin and modified sit ups.
How often should you do it each week? The traditional wisdom is 3 times a week for 20 to 30 minutes to begin. My observation and one shared by the “Younger Next Year” authors Chris Cowley and Dr. Harry Lodge http://www.youngernextyear.comis more than that – at least 4 aerobic sessions for 45 minutes each week and 2 to 3 anaerobic / strength training programs. Why? Am I harsh? Old School? Grumpy?
Maybe, but the deeper reason is our bodies were made for movement every single day and not just 2 or 3 days a week. While 3 days a week for 20 minutes is a start, your body actually craves a bit more . As we share more on heart rates and endorphins, 45 minutes is when you begin receiving the “thank you” from your body.
Now that 45 minutes is NOT at break neck pace. If your goal is to run, then begin with a walk/jog combination – a 50/50 mix over those 45 minutes. If cycling, then a mix of 8-12 mph with occasional bursts to 15. The idea is to extend your session, reasonable. How long should you stay at this “introduction” phase – the simple answer, as long as it takes for you to feel comfortable to add time to each session or increase intensity or both. That may mean weeks or months or even a year.
Next up are blogs on Anaerobic exercises, “Pain”, Extending your Performance and psychological benefits from exercise. For now venture out and make the exercise stuff happen!
While there’s some pain that results from exercise (either during or after – called delayed onset) the pain relief benefit from exercise greatly outweighs the pain creation. This article provides a nice summary of what’s involved and I’ll shout and echo the sentiment that “Moving is what the human body is designed to do”…
Mixing aerobic, strength (anaerobic) and flexibility are the key – one type alone will not accomplish it.
Aerobic exercise from running or cycling or aerobics classes help fuel that authentic wonder working tonic called endorphins. From Medicine.net “Endorphins are manufactured in the brain, spinal cord, and many other parts of the body. They are released in response to neurotransmitters and bind to certain neuron receptors (the same ones that bind opiate medicines). Endorphins act as analgesics (diminishing the perception of pain) and as sedatives”
Flexibility helps your body correct itself from a generally sedentary lifestyle we have. If you think about it, sitting at a computer or standing all day on your feet are the most punishing things you can do to your body. So stretching, yoga and Pilate’s help increase your range of motion
Strength training does not mean “you’ll get pumped up” in the “governator” sense. It does mean you’ll build muscles first and then over time (3-6 months later) your joint strength.Consider strength training your body’s natural ibuprofen.
I’ve seen the benefits of exercise increase as I age or struggle with some minor chronic pain issues. I have a flaky almost non existent thyroid that presented itself in 2001. A 2 mile run felt like I was at mile 20. It didn’t add up. After a diagnosis and proper meds – Levoxyl rocks – I was back on my way. However by focusing too much on running I would find myself fatiguing. As I’ve mixed in a heavy triathlon dose and kept my strength training year round, I’ve noticed a much greater improvement in pain management. Again, my pain management is very minor and I empathize with those who have arthritis or fybromyalgia or Lyme disease. I’ve also seen that blending in healing aerobic activity of swimming and cycling helps with the body pounding nature of running (in a future blog I’ll share some secrets on how to make it less body pounding beginning with “get off your heals and onto the balls of your feet”). My next step is improving my flexibility.
Now further testifying to the benefit of exercise, I’ve felt the old body aches more if I’m away from some serious workouts for 4-5 days (lets say traveling). The lower back creaks, feet hurt, etc.
Please do share what you’ve found – whether you’ve exercised all your life, its been a few months or you’re just beginning.
The following article from WebMD helps and encourages anyone beginning an exercise program or anyone who’s been in their program for years. Sore muscles will occur – call it the acute pain of overcoming inertia. I was thinking of this very topic during a 20 mile run today – which was relatively pain free. There will be some pain from exercise. That’s OK. The key is to determine what is normal soreness and what may be an indicator of a more serious problem. This blog concerns normal soreness.
Two Types of Soreness that are good
acute, immediate- this is the type of soreness that occurs during or very soon after you’re done exercising. It can happen to newbees or experts. There’s also some characteristics of soreness from different activities – here are some that bubble up high on the list
Running: shins, quads, hamstrings, knee, feet and shoulders, oh my! Each of those will be pushed. Depending on current fitness level and body composition, your soreness in any one area will vary. Here is one big hint. Learn to run on the balls of your feet (I’ll have an entire blog on fore foot running). For now let me just say that our bodies are meant to run toe to toe or on the ball of the foot (walking is heel to toe). The downside is most running shoes cater to heel to toe strike. Test this yourself – run barefoot for 200 meters and see how your foot falls. Its natural fall is on the balls of your foot right before your toes.
Cycling: buns, quads, shoulders and back. Lots of bending over on top of a bike. Proper technique (smooth and fast rotation instead of straining or chopping your stroke) helps. For the buns aka “saddle sore” a cycling or triathlon pair of shorts is well worth the investment.
Swimming: a wonderful healing aerobic activity swimming can strain the shoulders and back depending on type of stroke and, more importantly, your efficiency with each stroke. Other irritations include swimmer’s ear and even the dreaded google imprint on the nose. Compared to running there’s far less soreness involved.
Lifting: more related to DOMS and discussed below, the soreness from weight lifting is typically 30-48 hours after. This is the old “bench pressed 205 yesterday and can’t lift my toothbrush today” syndrome.
“Muscles go through quite a bit of physical stress when we exercise,” says Rick Sharp, professor of exercise physiology at Iowa State University in Ames.
“Mild soreness just a natural outcome of any kind of physical activity,” he says. “And they’re most prevalent in beginning stages of a program.
delayed onset soreness (DOMS) Ah, the joy of the two days after a marathon, triathlon or 100 mile bike ride. Walking around with a little hitch in your giddy up. I’ve included a link to a fun video about the day after a marathon. This type of soreness will lessen. It’s a profound how our bodies are wired to deal with pain. It’s associated with the muscle tear down and recovery cycle. Read more about why DOMS happens in the WebMD article referenced above.
To overcome DOMS the most powerful and frequently overlooked treatment is the cold soak – within 15 minutes of ending your session. This runs counter intuitive to what our body tells us (a message of let’s soak in a hot tub and grab a massage is much more inviting than lets sit in a tub for 20 minutes with ice and shiver like a Titanic survivor). But it’s the best way to reduce inflammation and quasi secret method for Olympic and professional athletes to treat DOMS. Another good method is to stretch, warm up, cool down and stretch – call this more of a preventive technique.
In the next Exercise – Brain blog we will share a bit about what to do about chronic soreness or pain that indicates a deeper issue. Additionally some ideas on how to manage that pain will be provided.
The day after the Marathon
“Delayed onset muscle soreness (DOMS) is a common result of physical activity that stresses the muscle tissue beyond what it is accustomed to,” says David O. Draper, professor and director of the graduate program in sports medicine/athletic training at Brigham Young University in Provo, Utah.To be more specific, says Draper, who’s also a member of the heat-responsive pain council, delayed onset muscle soreness occurs when the muscle is performing an eccentric or a lengthening contraction. Examples of this would be running downhill or the lengthening portion of a bicep curl.
Exercise and pain – two blogs have been devoted to it and a third one is presented here. Maybe there’s a connection? Even back to our brains. This blog addresses chronic pain from three prevalent health issues and the benefit of exercise to each. The next blog will address managing long term pain from exercise – pain not to be ignored whether associated with knees, plantar fasciitis or achilles tendons. Call this a sort of ying and yang of exercise. This blog addresses the ying once again.
Benefits of Exercise – Take 2 – Multiple Sclerosis, Fibromyalgia and Chronic Back Pain.
I’ve shared that exercise provides benefit to a person of any age. Can it help with significant pain diseases / issues? The research indicates yes! As with any exercise consult your physician first. Also, as with the entire series on the Exercise – Brain connection, exercise is not offered a singular, exclusive solution that’s accomplished in four simple steps – it’s meant for a life long commitment that weaves and supports other treatments and activities. This ain’t an informercial.
Multiple Sclerosis (MS) – I’ve seen the debilitating effects of progressive MS on my oldest brother. Formal confirmation and diagnosis was provided in 2004/05. His is not a relapse form of MS – it’s a downhill slope. He is still active, aided by an iron will, tremendous family support, treatment and moderate exercise. While a marathon is not in the cards, he can be there at then end laughing at me trying to hold off the winner of the 80 and older age group. That’s what brotherly love is all about. Swimming and moderate strength training are his two primary forms of exercise. The following video from WebMD provides some insights on how exercise can help manage the symptoms from MS
A disease which has exercise intolerance as a root symptom might seem an unlikely candidate to benefit from exercise. Research does indicate that, in moderate and careful doses, exercise can provide invaluable support. The following is from the Arthritis Foundation, Research Update, March / April 2008.
The authors conclude in their article published in the Archives of Internal Medicine, “The present study suggests that progressive walking, simple strength training movements, and stretching activities are effective at improving physical, emotional and social function, key symptoms, and self-efficacy in women with fibromyalgia who are being actively treated with medication. Furthermore, the benefits of exercise are enhanced when combined with targeted self-management education.”
Back Pain
Back Pain is a common discomfort for most everyone at some point in their life. For a some though chronic back pain is a life long issues. President Kennedy’s struggle with back pain following his WW2 service is widely documented. What is not as widely known is that the best relief was not provided by six daily pain treatment shots, rather it was after that approach was abandoned for moderate, back strengthening exercises. The National Pain Foundation chronicles the work of Dr. Kraus in the following article:
Dr. Kraus, who originally was an orthopedic surgeon, actually established the first multidisciplinary pain center in the world in the late 1950s and early 1960s, which very few people know. It was at the Columbia University School of Medicine in the department of orthopedic surgery. There were psychiatrists, social workers, psychologists, physical therapists, physiatrists, and orthopedic surgeons researching at back pain and trying to understand it.
They found that about 80% of patients presented with nothing that could be demonstrated on an x-ray or physical exam that suggested there was something significant pathologically, so they tried to understand it from the perspective of conditioning since that was Dr. Kraus background. They studied about 3,700 patients for 4.5 years and created a test – called the Kraus-Weber test – and an exercise program to go along with the test to deal with what they thought were the types of functional muscle pain that exist
Least I seem like a simple pied piper for exercise, oblivious to any potential harm or risk, this blog should help lessen that perception. Exercise has wonderful therapeutic qualities to help manage pain and increase your brain functioning. It’s not without a price. That price comes in the form of pain – some of it is soreness as shared previously. There is pain that can not be ignored, It varies by type of exercise. I’ll share a bit of the “soreness” versus “pain to get checked”.
Running – the #1 culprit in aerobic exercise pain. So simple to do. So simple to get injured from. The amount of force that hits the ground with each little pitter patter is profound. Each foot strike can be a bit like a right jab from Mike Tyson in his prime x 20. Not pretty. There are some technique flaws that contribute to potential running injury – the top is, ironically, the way modern running shoes force the foot into a heel to toe strike. While good for walking it’s biomechanically inefficient and awkward for running. Related to this is the more spent on a running shoe the lesser the benefit – if the human foot is coddled it becomes miserable and aggressively shares its misery with the knee and lower back. See the article below from Wired for more.
Pain not to ignore in running – chronic pain indicator:
Plantar Fasciitis – more than just a mild sore arch, plantar fasciitis is a slight to major tear or fracture of the tendon and connecting tissue in your foot. It’s truly a runner’s plague. Rehab can take months. Best prevention is to ensure a strong arch (alas where most running shoes coddle too much and weaken) and cold soaks of the foot before the pain starts. I had a nasty bout of this in 1996 and went from a semi-curved last shoe to a straight shoe (new balance, mizuno and saucony are good brands for the straight last). It did linger for five months.
Knee – all sorts of knee pain can be aggravated by running. Some is transitional soreness. Others in terms of ligament or knee cap stress should not be ignored. Efficient running can help avoid this. Another preventive measure is avoiding 100% of running on concrete surfaces (mix in trails, asphalt and cinder). You can run on weak knees and see improvement in those knees. A good friend of mine, after reconstructive knee surgery in one knee and a cocktail of treatments in another, has been able to regroup and resume his cycling / running combination as well as his pursuit of a marathon in every state.
Pain that is typically transitional soreness
Shin splints. When I first began running, post high school running in 1992, one of my pain companions was a good old shin splint. Shin splints occur as muscle and joints are stressed and strengthen along the calf / shin. These typically grow and heal as consistent running occurs. A simple way to strengthen your shin is to take can old paint bucket (empty), place a small brick in it (about 2-3 lbs max) and then place over your foot. Lift your foot up and ease down slowly 12 to 15 times.
Sprained ankles, oh my. Sprains travel in pairs. Sprain one ankle and another one follows. There are some good stretching exercises – a primary one is to simply flex your ankle in every possible direction. Strength training for ankles (and other aliments) is important as well. Check this article out for some good tips http://www.pponline.co.uk/encyc/tendon-strength-training-7
Sore shoulders, quads, buns, etc. Soreness in those areas is just that – soreness. Typically chronic pain will not ensue. It’s just your body’s way of saying “hey, was pretty comfy all of these years, why are you changing now?”
Strong evidence shows that thickly cushioned running shoes have done nothing to prevent injury in the 30-odd years since Nike founder Bill Bowerman invented them, researchers say. Some smaller, earlier studies suggest that running in shoes may increase the risk of ankle sprains, plantar fasciitis and other injuries. Runners who wear cheap running shoes have fewer injuries than those wearing expensive trainers. Meanwhile, injuries plague 20 to 80 percent of regular runners every year.But the jury’s still out on whether going barefoot is actually an improvement.
“The running shoe right now is doing nothing for preventing injuries,” said Reed Ferber, director of the Running Injury Clinic at the University of Calgary’s Faculty of Kinesiology. But, he adds, going barefoot has downsides too, and the research so far is still inconclusive. “It’s a total tradeoff.”
Chris McDougall, author of the recent book Born to Run, goes further. “If this were a drug, it would be yanked off the market,” he said of running shoes. McDougall says his own persistent problems with plantar fasciitis cleared up after he started running in Vibram FiveFingers.
On a scale of 1 to 5 with 5 being the highest I’m probably a 5 on institutional running pain knowledge. For two other aerobic exercises, swimming and cycling, my pain savvy is lower (4 for swimming and 2 for cycling). I do want to share some about each in terms of chronic pain and touch on strength training. Avid cyclists please add your insights as well.
First and foremost cycling and swimming are considering healing aerobic exercises – they do not impose nearly the force on the body that running does. There are some longer term, chronic pain issues.
Cycling – there should be minimal chronic pain, if done with proper technique (not grinding the pedal with your legs but smooth stroke cadence) and proper equipment (clip shoes, right bike for right road, right size and seat placement). The potential for a crash at high speeds does ratchet up the pain potential (remember your helmet). Beyond that, knees can be stressed by cycling – though as shared this is due more to improper technique or gear. Buns also take awhile to adapt.
Swimming – even more than cycling, swimming is considered a healing exercise. Your body endures no impact in terms of gravity. You’re buoyant in water. You learn to move well. There are some chronic pain problems associated with adapting to water (swimmers eye or ear). The butterfly is the number stroke culprit in terms of strained shoulders. Then again butterfly is not a staple for endurance swimming. Its a great change up stroke for simulating anaerobic debt for workouts. I have yet to see someone crank out a 1,500 meter fly in the open water and doubt I will. Also if piling up swim laps is on your agenda, give your body some rest (24 hours) between swimming and strength training – some strength training during a swim is a great idea!
Strength Training – truly no pain, no gain is NOT the right mindset. The benefit of strength training is for longer term muscle and joint strength. Keep weights light and reps high as your body adapts. There’s no benefit from trying to slam down 8, 45lb plates on your squats or 4 plates on your bench to compete in the weight room. Most serious weight lifters are very helpful in terms of explaining proper technique and weight. I’m a bit beyond caring whether someone uses my bench press weight for their curls – the person that does can be a great resource. Absent a physical trainer (recommend you do find a good physical trainer) you can pick up some solid advice.
An overall pain prevention technique is to blend and weave in multiple exercises – tie in the ones listed here with Aerobics, Spinning, Indoor machines (elliptical, stair step), Martial Arts, etc. Ongoing repetition limits improvement and reinforces the “pain side” of the exercise force.
Next up on the Exercise – Brain Connection is Goal Setting. Whether at our TAPU blog or via Facebook/Twitter/LinkedIn – please do share your experience and opinion with exercise and chronic pain.
Goals and measurements, a topic that once again blends in some management concepts (TAPUniversity is a learning portal that supports management and technology so it’s fitting). The brain thrives in goal setting situations. Often it’s the mental part of the game that keeps exercise programs on target, or causes them to slip. So put on your SWOT caps, step up the dry-erase board and chart your life!
For the last several years I’ve seen them boldly rush in to the local YMCA we belong to in the first week of January. Brave and very well intentioned people making a change. Hit the gym, push the pedals, ramp up the treadmill and check out a class! Somewhere in early February it becomes apparent those that can make it stick and those that won’t. What was made as a resolution soon fades under the pressures of life or unrealistic expectations.
Now rather than lament what happens to those that fade, I’ve been thinking about what’s consistent with those who stick. What seems apparent are a few simple yet powerful things:
Relationships develop- we are meant to do things together. Even if it’s a bunch of introverts who just meet at the same thing and do their stuff quietly. When done in pack we stick. We’re pack animals. Even Rocky had Mick, then Apollo, Duke and finally Paulie (ok 1 of those is not like the other). Some activities can be done alone, but doing stuff together makes it motivational.
Doing something that you can enjoy once you’re over the learning curve. If you’ve never swam before it’s a stretch to think you can jump out of adult swim lessons and into lap swimming in 4-5 weeks. I know several triathletes have greatly improved their swimming over the course of a year and found enjoyment. There is a learning curve to each new exercise, technique so patience helps. It can be fun. Kicking myself from a recreational bike rider to one that has clip shoes, cares about carbon forks/frames and has the foggiest notion about rhythmic stroke motion has been a blast. It’s also been good for the brain – you see I’m learning something new and triggering that learning in the limbic or “doing” part of the brain.
Goals and measurements - I should add “reasonable” goals and measurements. Unreasonable goals flow through two channels (one) if exercise is viewed as a one shot, 90 day miracle deal or (two) if the expectation is to shed 50lbs, increase strength, speed, stamina potentially in 90 days. Neither works. Reasonable goals with measurement should help propel you – not defeat you. Goal setting start with an accurate assessment of what your current level is. Here’s mine for 2009 I typed into a simple spreadsheet I keep on 12.28.08 and a measure of where I’m at as of August 6, 7 months into it. I try to just keep an honest flowing conversation going with myself – no bull.
Goals:1,500 running (29 per week).. 100 swimming or 3,200 laps.. 200 bike. Lincoln Marathon – 4:15; Pikes Peak Double! 4:55 and 7:55. HyVee Long Course Triathlon – Finish. Des Moines Marathon 4:10
Measurement as of 08.08.09 –
Running on target – 27.9 average, highest number of 40+ mileage weeks since 1997. High points – Cornhusker State Games & Thunder Run 5k’s, winter and Pikes Peak build up; Low Points – after my father passed away in April – a bit listless.
Swimming below target but planned up tick in August following Pikes Peak – 17 miles. High points – most mileage since high school and tried new events (1k open water swim) and HyVee 1,500 meter swim at 38 minutes. Low points – CSG sprint tri was 4 minutes slower?
Cycling – over or ahead by 65 miles – cranked in more for HyVee and hope to finish with 500 total (leads into 2010 goal of 1/2 iron man). High point – learning to ride a ‘real’ road bike for CSG in June and somehow not totally embarrassing myself on HyVee bike portion. Low point – taking too long to ask to borrow a decent road bike.
Pike’s Peak Double is next week – in as good as shape as I’ve been since 1998,
Lincoln Marathon – blew up and overheated at mile 21 – missed goal by 17 minutes was able to help a friend from high school finish her first marathon – was over’joy’ed with that,
Des Moines 4:10 updated to sub 4 hours, why that when I blew up in Lincoln? Figuring out the root cause (thyroid / hydration / base mile / April stress) and am getting in much better shape. I also have 4 to 5 “litmus test” races from 1/2 marathons to 10k/5k to validate.
My longer term, 2 to 4 year horizon, goals include 1) Boston Qualifying marathon of 3:30, 2) 1/2 Iron Man and once #1 goal is met, Iron Man Triathlon, 3) 10k swim without search and rescue and 4) matching PR’s in running (5k, 5 mile, 10k, 10 mile and 1/2 marathon). Could I knock these goals off based on where I was at in December of 2008? No. But I can build each year. Could someone new to any of these activities blaze by me with 6 months of training – absolutely! And after tripping them I would applaud – goals and measurements are personal. The miracle is making it out the door.
Please let me know some of your exercise goals and ways you use to measure. Another method I’ve found fun to measure is a through a couple of ad-in’s in Facebook: VOMaxer and RunLogger. It’s been encouraging to see how virtual and ‘real’ friends are doing and to chart my own progress.
Finally wanted to share a cartoon the extols the benefits of beginning your program.
Chris Crowley in “Younger Next Year” (page 135) shared an important concept in keeping your exercise fires burning – a “kedging”. A kedging is borrowed from old school sailing (not the sport but when sails and ships were the primary transport). The purpose was to get a ship forward when there was a lack of wind or threat of storm. The practice was to send sailors out a 1/2 mile or so in a long boat with a large rope, secure with anchor, return to the mother ship and the whole crew “pulls” with all their might. They do so until they reach the anchor and, if need be, start it all over again.
For exercise this is critical to keep and heighten motivation. Each person’s kedging is different – for some their first 5k or 500 yard swim is it. For others it may be a multi day bike ride (100 – 400 miles) or ultra-marathon. The idea is there’s something pressing you beyond what you’ve done before and you’re doing it with a group of other athletes.
I thrive when there are a few kedgings each year and have increasingly found myself drawn to events of different types (longer triathlons, open water swimming and nasty marathons). It’s far too easy to slip into a sedentary state without a goal in front of me.
The Pikes Peak Double presented the perfect kedging opportunity to test myself. I was blessed to complete the 2005 and 06 Ascents and notched my first PP marathon in 2007. Last year I was turned back before the A-Frame due to ice (grrrr). Feeling frustrated and wanting to hedge my bets, I signed up for the Double: half marathon Ascent on Aug 15 (Saturday) and full marathon on August 16 (Sunday). Net – 40 miles / 14 hours of absolute fun and some pain in 2 days. I’ve scribed some great information from the Pikes Peak website below.
Before that are my own reactions and notes I shared with friends a couple of days after (Tuesday, August 17th).
Feel good, very good on Ascent. Jogged the first 1.32 with a short, light stride. Walked to Double W then steady jogging to Barr Camp. Walked with some jogging to A-Frame. I crossed into Barr Camp at 2:07 and A Frame at 3:14 – was going for 4:15 if conditions allowed. Scaled back at Cirque (1.25 to go) since hit that at 4:04 so final 1.25 was 39 minutes. I was feeling lively enough to let out a happy shout in one of the photo opportunity just about one mile from the finish. The weather was perfect and no need for additional cold weather gear gathered about me.
Ascent - closing in on the finish
The Marathon was a whole new experience. The marathon Ascent time was 5:43 or 1 full hour slower. Going down was 3:40.
I didn’t feel like the day after a marathon at start, but could tell legs weren’t fully there (calves were very tight). I had a good cold soak and massage on Saturday. Plenty of ibuprofen as well. Sunday morning was a wee bit nervous. Plus my new Garmin froze and left my back up Timex in the hotel. Calves continued to be a little sore going up so walked the entire way up. Split was an hour slower but reinforced you can walk up the entire way – much more traffic though than the 2007 marathon (8:04 then with 4:49 Ascent up). Felt more altitude in terms of swollen hands, lips, etc). Good news going up is that my quads were feeling much better than usual.
I had been practicing some of Matt Carpenter’s tips on up/down hill (finding what good hills are available at 1,300′ in Lincoln Nebraska). Going down did a bit more running than in 2007 on the Summit to A-Frame, slowed from A-Frame to Barr Camp and then cranked in much faster (approx based on cell phone) from mile 21 in. Much more confident on foot stride and not hitting anything (leaning in going down and straight posture going up). My last 5 miles were by far my best of the 2 days – was great to apply Matt’s techniques for running the tangent and correct, slightly bent posture going down (versus very straight posture up). Had enough to race the final strong – 7:45 mile and give a nice strange looking finish photo.
Pikes Peak Marathon and Double Finish 2009
Definitely felt the adrenaline rush Sunday night – didn’t sleep a whole lot. But made up for it the two nights after. Did some walking on Monday and Tuesday after the Pikes Peak Double – lots of hobbling.
So next year goal is Ascent only, under 4:15; then maybe another double in 2011 for 13 hours…. Trying to ramp up to 1/2 Iron Man Tri as well and chase the all elusive Boston Qualifier for 45-50 beginning in January…
I’ll be in Matt Carpenter’s 5 year age group next year.. Ah, he has NO worries from me. He’s very cool and like 07 congratulates each runner as he passes you on his return trip (which was either Barr Camp or the Cog Railway in my case ).
Whatever your current fitness level, select a “kedging” that truly challenges you – whether your first 5k, group bike tour, ski trip or ultimate freesbie tournament. The adrenaline of the day will pay dividends to you for months!
A Journey to the Top and Perhaps Back
The Pikes Peak Ascent® and Pikes Peak Marathon® will redefine what you call running. Sure, they start out like a lot of races on Any Street, USA. But your first left turn will have you turning in the direction of up! During the next 10 miles, as you gain almost 6,000 vertical feet, your legs, lungs, heart and mind will be worn to a ragged nothingness. But it won’t be until your last three miles, with still over 2,000′ of vertical to go, that you will realize where the Marathon got its moniker—America’s Ultimate Challenge.
There’s a reason trees don’t bother growing above 12,000′ on Pikes Peak. They can’t! Makes one wonder if trees are smarter than runners. Above treeline most runners take 30 minutes or more, some much more, just to cover a mile. What little air remains can’t satisfy the endless stream of zombies hoping only to survive their next step—a death march right out of a scene from Dawn of the Dead. Adding insult to injury, it might start to snow!
Then, if you are on the deluxe tour, you run back down for the second half of the Marathon. Along the way protruding rocks are waiting to send you crashing to the ground mangling flesh and only temporarily masking the pain of blood filled blisters. Meanwhile, the temperature has often risen by more than 30 degrees since the race start. After all, it’s always best to cook raw meat.
Join us in 2009 for the 54th running of America’s Ultimate Challenge®.
There’s a reason trees don’t bother
growing above 12,000′ on Pikes Peak.
They can’t!
I’ve been blessed this year to hit mileage highs for the 2000′s: 1,500 running, 475 cycling and 25 swimming miles. I’m nudging personal bests from 5k to 1/2 marathon (running). I’ve been able to extend my fledgling triathlon pursuit to the Olympic distance and had the thrill of completing my first Pike’s Peak Double in August. Trimming my marathon time back into 4 hours and onward 3 hours 30 minutes have proved daunting though. While on track for a good marathon time in October (perfect day and course at the Des Moines Marathon on October 18th) – a sore left Sartorius / Hip Flexor muscle group jumped into the fray. http://sportsmedicine.about.com/od/glossary/g/Sartorius_def.htm. It was a recurrence of a similar, more significant pull from 1996.
What happened?
Revving through a course PR Omaha 1/2 marathon, I felt the left quad/groin area sing a bit – actually scream – coming down a steep hill at mile 9. Finishing the race strong, I thought nothing of it until the next day and ensuing 3 weeks. So hobbling to the Des Moines Marathon start 3 weeks later, thanks to some ice, cold soaks and vitamin “I” (ibuprofen) – I reflected — “it’s time to get serious about the root cause”. My 4 hours 30 minutes was ok and I was grateful to finish – but not nearly what my average 1/2 marathon times of 1:45 and weekly mileage were trending toward (3:50 to 4 hours).
“Aha”
You see the root was more of trunk cause – the core / pillar strength, or from right above my knee to below my pecs. Years of running had weakened the quad area and at times gave me a false pass on core/pillar conditioning. My strength training focused on the shoulders, arms, upper chest with occasional grudging crunches or leg lifts. So in essence, I was running on limbs with poor support from the trunk. Swimming had helped improved the trunk, but I was in desperate need of more. Classic mistake.
Solution – P90x
In early June I had the idea that core strength should be high on my list. I had watched enough of the P90x infomercials and thought, “didn’t seem like a magic-exer-waist band, roller, glider gizmo fraud” (the lengthen excerpt below discusses this at length). Plus they looked pretty ripped. Even if I could get 50% of the results, then worth the venture. Sealing the deal was the impact it made in some of my friends lives, who went from sedentary to healthy weight/nutrition over a several month span.
So felt God had laid one of those lemonade from lemon moments and placed the perfect opportunity to “get real”. Post Des Moines marathon seemed to be the perfect time start (and stave off those post marathon “blues”).
I wanted something I could hit after a morning run with little or no additional equipment. I used to do something similar, or attempt to, at the YMCA before I began running with my most devoted running partner, Heidi – 65lb yellow lab of endless hyper energy. But having her sit, down, wait, stay is not her strength while I hit it for 45 minutes after our run.
Start of Core/Pillar Strength - 90 day program
Progress
After my lovely wife captured the obligatory “Day 1 picture mugshot” of me slumping over, pushing the gut out, unshaven, adderall deprived, kids mocking me and looking scary, I began my journey. It does seem, as with any program, that the end picture, in this case Day 90, involves each man getting a man scape: shave/wax to remove chest hair, score a new hair do, bleach those pearly whites, some fake bake, and put on the happy music for the overall ‘vibe’! Women go through their own mysterious “after” routine. But I digress there.
Week 1 to 2 were tough! In a nasty, good, fun way. My left sartorius area was still tender and could feel it on the jump training (plyometric), Ab X, Yoga and Back Leg exercise routines. Specific exercises that helped me remember Mr. Sore Sartorius was still there were the “hot foot felonies”, “scissors of stress” and “warrior torture pose”. By the middle of Week 2 I could feel the core and pillar strengthen with validation on a series of speed/ track workouts. In Week 3 to this Week (4) I’ve noticed a trimming of about 1 inch on waist from my runner’s / sympathy child birth weight gain “pooch” (which when your youngest is 8 years old and you’re a guy, doesn’t buy a whole lot of , scratch that, any sympathy).
Do I have six-pack abs yet? No. But I’m getting closer. The “insulation around those six-pack abs to help keep the beverages cold” has been reduced. I think I qualify for a 2 pack. I’m not at the point where those abs can be used as a wash board, but at least I can see where the washboard is at in laundry room closet. Get it?
Next Steps
I’m eager to not only finish the 90 days but to keep this as a continual habit. It takes 21 days to form a new habit (good, bad habits seem to in grain after 2 days). I’m there and more importantly am eager to see the proof in the pudding for the 2010 marathon, road race, triathlon other crazy stuff that 45 year olds “shouldn’t do” type schedule.
If this helps you – please let me know. If you’ve found another way to strengthen your core and pillar, share that as well. I’ve included additional references below from Active.com. You don’t have to run out and purchase P90x or any Beachbody product. You don’t need to rush to a local health club bootcamp. Though either one is not a bad idea and will help keep you on target! You can follow your own path. I just found that the lack of a video (Tony’s smiling face) or a group (what I have in running with human and dog friends, or spinning, cycling and swimming next to my kids) tends to diminish my enthusiasm and accountability.
If you would like to explore some of the BeachBody offerings, I recommend it. Please check it out on the this site. http://beachbodycoach.com/coachdavek
Core strength is essential for optimum health and athletic performance. You develop some core strength just doing what you do-moving throughout your day, including running.
But to optimize core strength you will have to apply yourself to specifically strengthening your abdominal muscles. Your payoff will be better running performance, lower risk of back pain, and last but not least, an aesthetically pleasing midsection.
You won’t want to waste your time or money, however, on ineffective exercises or expensive gizmos. In a study from San Diego State University, researchers tested and ranked the leading abdominal exercises and equipment and found some surprises.
Effectiveness was evaluated by measuring muscle activity using electromyography. For one, the ubiquitous “crunch” is way down the list (11th out of 13) for effectiveness. But even the poor crunch bettered the Ab Rocker, which (for nearly $70) came in dead last for effectiveness.
None of the tested equipment (Torso Track, Ab Roller, or Ab Rocker) targets the abdominal muscles as well as these top-rated exercises: the Bicycle maneuver, Captain’s chair, crunches on an exercise ball, and the reverse crunch (see below for descriptions).
Will begin Day 31 of P90x today, but am thinking about Day 29. There are so many good blogs out there on it. One of my favorites is from a real overachiever in the San Francisco Bay area – http://www.fitbomb.com. Check it out. It’s a nicely daily diary of his journey!
Sunday, Day 29 was torture in terms of beginning the week 5 rotation after a morning Sprint triathlon. Held indoors at the Northeast Lincoln YMCA in support of the Strong Kids Campaign, the Sprint was a blast.
Even more rewarding was doing this alongside my son Joshua. He ripped through the kids dualthon. He finished his 50 yard swim and 3/4 mile way too fast (should have done the 100 yard swim and 1 mile for the 11-13 age group, actually wished he would have swam my 500). The good news he was there to run the lap counter and lament that dad still doesn’t have his flip turn down (I can coach it and did it in high school but need to tune it). A pedestrian 10:30, 500 yard swim (need to get that to 8 minutes soon), fast 10 mile bike (32 mph- love the spin machines) and good 5k on treadmill (23:55) left me pumped.
And left me lamenting the new set of punishment and torture in the evening. This was probably my most lack luster workout of them all, yet was glad I still brought it, tried my best and forgot the rest. 1 ARM push-ups, now familiar chair dips and pike push-ups were just what I needed to bring me out of my shell. All 24 exercises were worth it.
Weekly stats (I’m looking for the perfect application/ API that feeds 2 facebook programs, Daily Burn and TeamBeach body… or maybe I should write one)
Running – 25 miles
Bike/spinning – 24.5 miles
Swimming 1,300 yards
P90x – Week 5 workouts – all.
It was a good and unpredictable week, seemed every day required a bit of adjustment. I shared about the juggling act of last Sunday (11/22/09) with a Sprint Triathlon, the new tortures of the Week 5 Chest, Shoulder and Triceps. Round 2 for that workout went much smoother today, a five-mile run helped get the blood flowing and Ab Riper X was the perfect cap.
That juggling act seemed to continue the whole week.
Monday, Day 30 – Plyometrics. This has typically been my favorite workout (having done some similar jump training before the summer’s Pike’s Peak Double weekend). After the previous day’s triathlon, I was feeling a wee bit tired and struggled through some of this. I did my best and forgot the best – no sense throwing off the weekly rotation by resting a day (though sometimes that’s warranted).
Day 30 close up
Day 30 P90x shot
Here’s the Day 30 Pictures – I’m scared to look!
Tuesday, Day 31 – always one for purchasing things as cheaply as possible, I embarked on my early P90x venture in the same way – google some ads, hit eBay and pick up some DVD’s for around $50.00. I paid the piper though on Day 31 – Back and Biceps. In place of a #11 DVD there was a bonus #1 DVD. So thanks to some more googling I got the sense of what should be done. I also promptly ordered a new set of DVD’s from Beachbody. I’m no shill. Though I’m a Beachbody coach, it’s a reminder that cheap is not always lowest price. Not a lot of recourse to call a help desk that doesn’t exist for 6 month old product.
Paying the piper meant google and finding a couple of good overview of the workout. I find a nice series here http://stanford.wellsphere.com/exercise-article/p90x-review-day-11-back-and-biceps/11921 (take a peek), scribed the workouts and hit the workout at our YMCA while my kids were at swim team (though tough, they had the tougher workout – 90 laps =]) My arms felt like falling off would feel better than the wonderfully painful rotation of 2 bicep and 1 pull/chin up workout. Wow!
Wednesday and Day 32, Yoga. I really didn’t want to do Yoga. Kids were at home and it was my turn to watch them. I was debating a 1/2 Yoga X workout. Then it happen. Weather warms up, kids play with friends and my Yoga workout turned out well and full duration. I still stink on the Warrior 3 poses and routines. Abs were hurting. Static poses were just a bit better (can do the bridge up for 30 seconds now!). Yet all in all great to get er’ done!
Thanksgiving, Day 33, brought the old friend back and legs to me. A run on Thanksgiving has been a tradition for me. This year I added a spinning workout. So after 6.75 miles running and 14+ miles on the bike (about 2 hours total), I felt my legs were just fine. So in between I worked in the back pull up/chin up sets and Ab Riper X – again at the Y. This was a fun adaptation, pushing probably more cardio but still building legs (especially spinning and some good running hills).
Ah, Friday, Day 34 KenpoX, was the one seemingly normal day. I rested from my morning run, hit KenpoX and then a 750 yard swim at night.
So all in all, when things do go as planned, it’s OK. Learn the workouts well and you can take them on the road. There’s some fun in doing this stuff at your gym now (got some, “wow, you look like you know what you’re doing looks” from a few people, which was surprising for me around weights
Highlight for me this week was nailing all Ab Riper X workouts! This was the workout I struggled most with at the beginning (though I still tremble at the word – fifer scissor!)
Sunday, Day 36 – Chest, Shoulder’s and Triceps – improvement on each set in terms of #’s. Getting ready to inch the weight up to 14lb’s and 25lbs. There are just some exercises that floor you – slow motion push ups! Good run to start and Ab RiperX to finish!
Monday, Day 37 – Plyometrics. Really getting the hang of this and continues to be one of my favorite. My “ah-ha” and best result is the increased range of motion on the swing kicks.
Tuesday, Day 38 – Back and Biceps. The ‘legit’ DVD’s in hand I was happy to know I interpreted most of the routines well the week before (except for the locomotive and hammer curls, whoops). Definitely left my arms trembling all day. Some improvement on the pull up/ chin up routine. Am looking forward to the Day 90 test to see how many more than my baseline I can do (which was a very merger 3 at the start for pull ups). Kept pace on all Ab RiperX without rest.
Wednesday and Day 39, Yoga. Missed it – yikes! Had a good day of running and opted to stretch – got caught short on time.
Thursday, Day 40, Back and Legs – Missed it as well – hit the running trails hard in a blistering 20 degree weather.
Friday, Day 41, A light run with my dog friends, KenpoX, and 750 yard swim were a perfect Friday before the long run routine. Really enjoying KenpoX. I think the punch position of the fist might be off (thumb should be brought around around the bottom of fingers instead of behind, but hey, it works). Ab RiperX to cap it off for the 3 rotation week! Swimming right after Ab RiperX really helps a guy feel those abs – yikes!
Saturday, Day 42. Rest Day. Well not really – a very efficient 12.5 mile early morning run, about 17 degrees. Can feel the benefit of improved core and pillar! Longest run since Des Moines’ Marathon on October 18th. Watch my Huskers win a game against Texas until questionable “additional second” was added – but great defensive game by both teams. Thinking there may be some offensive coordinator possibilities at each school. Ndamkung Suh threw Colt McCoy around like a rag doll – wonder if he’s into P90x!
P90x – Week 7 workouts – all workouts w/ some portion of Yoga X missed and back only on legs back.
Highlight for me this week was somehow moving through a good old Nebraska blizzard, three no school days and all sorts of schedule adjustments. You can still run, mountain bike and workout in the winter weather. Here’s a great article from Runner’s World on preparing for it.
Sunday, Day 43 – Chest, Shoulder’s and Triceps – No run in the morning (long run on Saturday) – wasn’t feeling the most motivated but did the workout with my oldest daughter Rachael, which brought the motivation and then some! Weight in the 14 to 25 range and much stronger on push ups (w/ bars). Great wrap with Ab Riper X!
Monday, Day 44 – Plyometrics. Another good plyo workout – hint of winter weather so got 3 miles running in before the start of it.
Tuesday, Day 45 – Back and Legs. 3 miles running during the heavy snow with my dog friends. Back and Biceps were done @ the Y on Thursday…. Improvised my own back workout – 70 minutes of shoveling with good back rotation. Incorporated some good stances, leap frog squats and full body movement. Kept a heart rate of 125-140 during the shoveling – so think I accomplished about as much. No School today.
Wednesday and Day 46, Yoga. Got all the moving postures and some balanced postures. Good way to recover from Day 2 of Shoveling. A nice 3 mile run in 10 inches of snow to begin. Day 2 of No School!
Thursday, Day 47, Back and Biceps –25 minutes of precor bike and then back and biceps at the Y. Oh, Day 3 of No School – ARGGGGGH
Friday, Day 48, A light run with my dog friends, Spinning Class (13 miles on bike) and KenpoX / Ab Riper X. Kenpo and Ab Riper were done at night. Amazing how despite fatigue, my energy picks up once I’m into it!
Saturday, Day 49. Rest Day. 5 miles on recumbent bike at the Blair Y during swim meet. Joshua and Annaliese hit PR’s or right at PR’s. Very close to regional qualifying times – really hope and pray they’re able to nail those this year!
I’ve been juggling the dual goal of P90x faithfulness and achieving 2k of total miles in running/biking/swimming. This week seemed a perfect way to help nudge those miles up – right at 1.85k so have some activity these last 10 days of 2009. With one core synergy workout and 4 swimming sessions, I felt my core would receive equivalent benefit of the recovery weeks routine.
Sunday, Day 50 – Core Synergies & 4.2 mile run – Good mix up of a snow crunched run in the morning and synergies in the afternoon. Ice is in the forecast for Monday or Tuesday, ugh!
Monday, Day 51 – The ice man commeth – early Monday morning. Ventured out for just short of 3 miles with Yak Trax and dogs. Sidewalks to slick for even the yak trax – ran on neighborhood streets.
Tuesday, Day 52 – Combo day of 13 on recumbent bike at new Fallbrook Y and 1,100 yard swim. 1st 500 of the swim in 11 minute range.
Wednesday, Day 53 – Rest Day – those happen every once in awhile
Thursday, Day 54, Tri-combo day – short run 1.1 to get kids from school (footing a little better), 7 mile bike followed by 750 yd swim.
Friday, Day 55, Tri – Day 2 (20 miles), killer spinning workout at Cooper Y (15 miles), 4.2 with dogs and 1,100 swim a night during Dolphin swim team. Almost 20!
Saturday, Day 56, Tri Day 3 (22 miles), 10 mile rile in the heavy North Face shoes, great on ice/snow but felt like bricks on good trails, upper 11 minute pace at best; 11 mile on upright Precor at Y and then 500 yards of a slow swim.
Good week for the “core” part of P90x. There’s four more weeks of the “extreme” part before a few “recovery days” and end of P90x, round 1. All AbX workouts and the 3 traditional strength workouts are back this week. I bypassed Plyo/Yoga and KenPo this week due to heavy running/spinning load (89 miles) and alternate KenPo/Plyo workout – Snow ShovelingX. Yeah, snow shoveling can be great exercises, especially after 13 inches of snow over a 3 day period in the worst blizzard these parts have seen since the mid 1970′s. Check out this reference from renowned distance runner and coach Dick Beardsley.
Sunday, Day 57 – Chest and Back. The first workout returns and some improvement from Day 1 and Day 8. All push ups were done with a push up bar (amazing to think I can now do over 250 push ups across the multiple types). Pull ups were done on a chilly bar outside. It was all fun though. Ab RiperX is something I continue to look forward to and no longer dread.
Monday, Day 58 – 4.2 mile run at pretty good clip with my dog friends (Heidi and Cash) and 8 miles on the Precor bike during the kids’ swim team. No Plyo today – felt the run/bike was sufficient. Did work in some sprints on the bike.
Tuesday, Day 59 – Shoulders and Arms, nice return to this Phase 1 routine as well (did this following the book at Y). Also AbRiper X. 9 miles of running (6 outside w/ dogs and 3 on the “dreadmill” at the YMCA) and 18.5 of spinning. Great aerobic day. Busy day of workouts!
Wednesday, Day 60 – Gee maybe I should get a day 60 picture – or how about Day 75? Yoga day was spent spinning 18.2 miles and slipping through the rain ice of the leading edge of the blizzard for a mile with Heidi and Cash.
Thursday, Day 61 - Back and Legs, following the book at the Y, 18.3 miles spinning (wow one of the toughest ones yet), Ab RiperX and 2.15 miles running at the onset of the blizzard. Another good tough 20 mile day. Plus Round #1 of the Shoveling brigade! I wish the weather was a bit nicer, would make the workouts easier, but that’s not how it is and there’s a certain twisted joy in overcoming extreme obstacles!
Friday, Day 62 - KenPoX is replaced by 3 more rounds of ShovelingX. All kidding aside, the pillar and core strength helped the shovel only enthusiast in me make it through today. Plus 1.44 miles of running with the dogs during the peak of the blizzard (insane fun running against 30 – 40 mph winds and 3 foot drifts).
Saturday, Day 63 – 8 mile trail run with friends on the newly cleared MoPac. Yes I live in a city that clears the bike trails before the residential streets and it’s a good thing! 3 more rounds of shoveling at home and helping others. Arms and obliques are sore but plenty of stretching to help!
In a goal setting mood right now. I’ve been able to reach most of the 2009 goals set a year ago at this time. Here’s what’s in my master spreadsheet and measurement
2009 Goals: 2,000 total miles: 1,500 running (29 per week).. 100 swimming or 3,200 laps.. 200 bike. Lincoln Marathon – 4:15; Pikes Peak Double! 4:55 and 7:55. HyVee Long Course Triathlon – Finish. Des Moines Marathon 4:10
Actual, 2,004 total miles: 1,500 running (29 per week), 24 swimming or 3,200 laps, 480+ bike.Lincoln Marathon – 4:32; Pikes Peak Double! 4:43 and 9:20. HyVee Long Course Triathlon – Finish. Des Moines Marathon 4:31. Plus near 1/2 marathon PR @ Grand Island in August (1:44), 1/2 marathon course PR in Omaha (1:46), 5 mile and 5k times – best of this decade. Still not under 22 minutes on 5k or 37 on 5 mile. First open water 1k raced (where I got smoked )! Finally began P90x in October to build and repair core/pillar strength.
Quick analysis. Was able to reach mileage goals though much more biking than planned and far less swimming. Finished the Pikes Peak Double and Lincoln / Des Moines Marathons but 20 minutes slower than planned. Enjoyed several other races as well! The core strength training is paying dividends in body / muscle cut and hopefully downstream in racing as well. Feel much stronger.
Now for 2010! The bullet list is below. My goal is to continue total body conditioning (6 pack abs and guns!), achieve PR’s or near PR’s from the mid 90s, continue better nutrition, have fun, further triathlon capability and avoid overuse injuries.
Total Miles: 3,000 or 50% increase whoa
Running 1,750 to 1,800 running (33 per week or 20% increase).
Consistency – 30 to 35 with 12-15 40 mile plus
Seek out the SW track group
Bring P90x to summer hill workouts!
Swimming 52 to 100 (consistency is the word – 1 to 2 miles per week)
Flip turns
Sub 9 minute 500
Sub 35 mile
Cycling/ Spinning 1,200 (20+ per week or 1 spin session and 1 to 2 good rides in the summer)
Secure a decent road bike
Continue spinning
Century Ride!
P90x – continue core and upper body 2-3 times per week
Possible 1 round of “Insanity” to learn techniques for track.
Races
State Farm 10 mile, sub 80 minutes (March)
Lincoln Marathon 4 hours or bust (May)
Brookings Marathon, 2 weeks after Lincoln 4 hrs to 4:20
HyVee Long Course Triathlon – sub 3 hours or 20 minutes faster (June)
P90x – Week 10 workouts – Chest & Triceps, Back and Legs
Snow Shoveling –0 but more to come!
This was a miss and miss week for P90x as it took a back seat to ensuring I met some fun mileage goals (triathlon disciplines) for 2009. So lots of running, a bit of cycling and 1,000 yards in the pool. Result was 2 P90x upper body workouts and 2 Ab RiperX. This brings up the, what if I miss a week? My thought, just add that on the end (so your P90x is P97x). It seems the majority of Beach Body enthusiasts run through at least 2 P90x rotations and then jump into Insanity, etc.
Sunday, Day 64 – Rest Day – easy run to recover.
Monday, Day 65 – Ran a shade under 6 in the ice. Lost a YakTrax along the way.
Tuesday, Day 66 – 12 miles of running, 20+ of spinning and Chest and Triceps as well as Ab RiperX. 2 more days in 2009 for working out and yes, a fun day at the Y. I’ve found myself taking the book to the Y more than hitting the vid’s of late. And that’s ok!
Wednesday, Day 67 – 1,000 yard swim. Was flat out tired after yesterday’s combo workout of 4 hours.
Thursday, Day 68 - New Year’s Eve Day – 9+ mile run to notch 1,500 running miles in 2009 and 2,000+ total!
Friday, Day 69 (1/1/2001) - Rest day – drove to GI with family to visiting an aunt-in-law in hospice. Good day to spend with family and read.
Saturday, Day 70 – Braving the chill again – 5+ miles with Laura while Tony faithfully rode the bike. Warmed up with KenpoX before the run. Added weights to the routine.
Back at the end of Week 11 with 3 or 4, P90x workouts.
P90x – Week 11 workouts – Chest & Back, Shoulders and Arms, Legs and Back, 4 Ab Riper X and KenPo
Snow Shoveling –45 minutes
Talk about a challenging week to run outside. I made it 3 times outside and 2 track workouts inside. Temps dipped into minus 14 range overnight Thursday – Saturday. Brrr…
Sunday, Day 71 – Walk/jog 1+ mile to get the car parked back at church, chest and back as well as 5.7 miles on bike and Ab RiperX at the Y. Great to have P90x in the inclement weather. Not making gains on every routine, but overall better workout. The push up bars (used since week 4 at home or at Y) really stress the form. Pull up routines benefit from the Precor pull up machine (allows a little weight to boost) as well as straight out trying it. Still not above 12 in one shot. Really enjoy the chest/arm/ab workout!
Monday, Day 72 – 3.2 miles – with last 2 at an elevated track at Faith Lutheran during boy scouts. Felt great to just run without worry of footfall on ice/snow.
Tuesday, Day 73 – Ran 6 from Lincoln High at night (good footing on the trails) and Ab Riper X core (all exercises except for the sit up modified).
Wednesday, Day 74 – Ran 6 from home with dogs Heidi and Cash. Much slower. In advance of another, thankfully lesser, snow fall. Spikes held up well. Went from 9:50 pace on Tuesday night to 11:10 mile. Yuck! Shoulders and Arms at the Y afterward.
Thursday, Day 75- 7.3 miles on bike at the Y – much faster than Sunday. Maintained a 15mph pace. Then Legs and Back, Ab RiperX! Tony Horton comes to town on Friday so better look good!
Friday, Day 76 - 2 miles running in minus 5 weather, with dogs, then KenpoX. Met Tony Horton and other area coaches tonight! What a blast of encouragment. Nice to have him stop in right after a flight when he could have ducked and crashed in the hotel to rest. What an inspiration! I’ll be with my kids on Saturday at a swim meet, so will miss out on the group work.
Saturday, Day 77 – Ran 5 miles at 8:30 clip at a nice indoor track at Norfolk YMCA during the kids’ swim meet. Joshua and Annaliese rocked during their swim events! Also Ab RiperX (4 times this week)! Mason Twists with medicine ball on final 10. Probably my biggest improvement in P90x has been the Ab Riper X. The first workout I had to take 2 minute breaks between each of the 11 routines, fading and falling to match the reps on final 5. Now I can actually add to each one.
Back at the end of Week 12 which kicked off with a great 12 mile run on Sunday!
* Running – 40.3 miles
* Bike/spinning – 10.5 miles
* Swimming – 0 miles
* P90x – Week 12 workouts – Chest, Shoulders and Triceps, Back and Biceps, Legs and Back, PlyoX, 2 Ab Riper X, YogaX and XStretch
* Snow Shoveling –NONE – YES!
Somehow was able to notch 40 miles running this week, aided by 2 long runs: 12 miler on Sunday and 18 miles on Saturday. First YogaX session in 4 weeks – actually was my best attempt at so far. Have to love the ab work at the end.
Sunday, Day 78 – 12 mile run from the Lincoln Children’s Zoo with friends Laura (run) and Tony (bike) Ceraolo. Nice to get out and run over 10 miles – felt great. Stiff wind from the SW – we ran into of course. The 26 degrees felt so much better than minus 11!
Monday, Day 79 – P90x Chest, Shoulders and Triceps at home. First time seeing the DVD’s in a while – have been using the book and YMCA for the pull up bars and better weights. Was nice to get the moves going again and see how on target or off target I was for the routines (fortunately, on target for the most part). Ab Riper X to wrap up a tough workout. Oh those push ups!
Tuesday, Day 80 – 3 mile run in the afternoon with the dogs – icy still but that’s life. Nice to enjoy the 20 degree thaw this week. Plyo X to finish it up. When I go through a P90x routine after a run/swim/spin I skip through the warm up – figure I’m pretty lose. Plyo is still a blast – not too much stress on heart rate even with skipping the water breaks. In reading www.fitbomb.com, another P90x inspired blog, skipping through the water breaks and fast forwarding from time to time helps condense the workout.
Wednesday, Day 81 – Another 3 mile run in the late afternoon (morning runs with the snow melt and icing are dicey at best). Wrap it all up with Back and Biceps at the YMCA during kids’ swim team practice. Spied another guy doing some P90x moves and behold, he was. Very cool. Seeing improvements on pull ups – starting out first 2 to 3 “solo” and limiting weight support on the machine. Biceps felt like rubber afterward but a good kind of rubber. One benefit of taking P90x to the gym is the expanded weight options, ironic a home DVD series plugs me into the gym more. Ha ha!
Thursday, Day 82- YogaX to begin the day. What a way to begin, still leaves me trembling at end. If PlyoX, which normally is one of the toughest workouts, is the easiest for me; YogaX has been the hardest. But it’s been enjoyable to watch my improvement from completely inept to just slightly laughable! 4.1 mile late afternoon run with the two dog friends.
Friday, Day 83 – Legs and Back at Bellevue University during a late lunch. Was fun to work out in a small but nice Div 2 gym – nothing like seeing a couple of young soccer and baseball players hitting it hard. Great discovery during a wonderful consulting gig and taught me value of “take gym bag and towel with you every where”. Debated whether to swim or spin, but opted for spinning at night. Spin instructor Tom was a P90x grad and had a glossy picture with Mr. Tony Horton on the wall from earlier in person love tour in Lincoln Nebraska to show for it. Wow, legs are sore and there’s an 18 miler tomorrow…. Oh Snap!
Saturday, Day 84 – Ran 18 miles in 3 hours 29 minutes – longest since Des Moines Marathon and start of this P90x journey. Felt good the whole way with running friends Heidi (faithful running dog), Michelle, Laura and Julie. Icy in places and a wee chilly to start. Wasn’t fast but in ice and temps of 16 to 22 degrees, an 11:45 pace is just fine. Rule of thumb is 90 seconds slower in hard winter conditions compared to ideal Spring or Fall running. Going to crack open XStretch right as soon as I publish this, and maybe some Ab RiperX!
Back at the end of Week 13 and completion of this round of P90x. Now thinking about what’s next? Insanity on top of triathlon disciplines? Or continue the money of P90x upper body/core, occasional yoga/plyo and the Triathlon disciplines?
Just got back from a nice, even 6 mile run. We’ll get a longer run in tomorrow – but nice to get a relatively quick six in. Still a bit slick in places, the 43 degree weather helped! The running gang opted out of a 5:30am run – checked in at 4:45am and the 35 degree rain with melting snow / ice made it a bit slippery.
Will be sharing wrap up details for P90x in a bit. Wonderful core and all around workout.
My new passion is http://www.crossfit.com. It’s shares some muscle confusion concepts but in a radical whole body movement way. It’s also the “open source” community feel to the more polished beachbody commercial vibe. Now I thoroughly enjoyed P90x and highly recommend it – just taking the next step
Weekly stats
* Running – 22.4 miles
* Bike/spinning – 12 miles
* Swimming – 1 mile
* Crossfit – WOD – Burpees w/ Pull and Double Downers/Back Extensions
* P90x – Chest and Back, Shoulders and Arms, Ab RiperX
The after shot.
All shuddering aside, here’s the “graduation pic” taken after this morning’s run –
Week 13 is a short, recovery week for P90x. A couple of Core Synergies, Yoga, Kenpo and you’re done! I adjusted a bit and picked up some of the core rotation (chest / back and shoulders /arms) and began my next venture with Crossfit. If P90x is a tough undergrad degree – Crossfit is the killer grad degree. I’m grateful for P90x – don’t think I would fare well going direct to Crossfit. But now that I’m there I can see the continuation of muscle confusion on a whole body way. I’ll scribe more on the contrast / comparisons in the following weeks. They both provide a big kick in the fitness buns!
Sunday, Day 85 – Recovered from the 18 mile run with a shade over 4 mile run for the Lincoln Track Club renewal run and dinner. Great to see so many long time friends! Got to catch up with running buds from the 90′s – Bob Reed and B. J. Spring. Wonderful to see how the sport of running continues to grow by leaps and bounds!
Monday, Day 86 – A short indoor recumbent bike ride at the Y (5 miles) and some Chest – Back. I deviated from the final week routine and wanted to hit the “core” again. Was fun to top 200 total pushups and 70 pull ups (still need the machine of chair to do all pull ups). But a rush to see the improvement!
Tuesday, Day 87 – Shoulder and Arms at Bellevue University and I studied the “bu.crossfit.blogger.com” a bit more along with the printouts from Mr. Ripped Bellevue U – Mike Livergood. This crossfit looks insane. That just happens to match my personality! Inspired by another discovery, indoor running at the UNL indoor track at Devaney Sports Center, I cranked through 10 x 800′s (Yasso’s 800′s). I’ve cranked my share of 800′s but it’s been since 1996 that I tried the full Yasso. After reading his book – it’s true that the 9th and 10th one test you the most. Averaged 4:02 – slowest was 4:07, fastest was 3:52 – good consistency. Was a rush just to run without worrying about ice!
Wednesday, Day 88 – A bit of rest day – worked core at the Y using the Ab RiperX routine – whole body was sore from Mon/Tues P90x farewell routine. Incorporated light medicine ball on Mason Twist!
Thursday, Day 89- First Crossfit routine – 100 Burpees. These combine the torture of push ups and pull ups with the intensity of plyo routine. Got 100 Burpees with 45 pull ups in 23 minutes. Wow. Talking about spiking heart rate – was in the 160 range. By comparison I rarely got much above 125 with P90x Plyo.
Friday, Day 90 – P90x graduation day. And I celebrated with my second Workout Of the Day (WOD) from crossfit. It was a fun mix of 50 jump rope (did singles not double downer) and 50 back extensions. At best I got 30 jumps in and would rest. You repeat that set 3 times. Got it all done in 12 minutes plus change and was trembling. At night swam a 1,000 and got some good reinforcement and coaching from ubber triathlete phenom Eric Shanks (also coach for the Y dolphins). My shoulder and leg rotation is much better but need to relax hands going in. Was nice to swim in 1:44 range on repeat 100′s — of course having my 10 year old son Joshua pass me on kick board was a good humbling moment
Saturday, Day 91 – Ran 6 miles with dogs – we’ll go a little longer tomorrow. Made the decision to forgo an earlier run as the rain cascaded down.
Back next week with either Week 1 of CF WOD or something snappy like that.
Been thinking about what is both a “tweak” and significant revolution in how I’m training now, versus 1992-2008.
The “goals for 2010″ blog shared a bit of that. Just hit me as I posted a reply to a @fb friend that there’s a bit more profund change.
At the root of this transformation journey is going from 90% run into the ground plus whatever else — TO — 35% run, 15% spin/swim each, 35% crossfit/anaerobic. The irony may be ending up with 1,500 miles of running (still a high point). Though those miles will be higher quality.
In building 2010, I’ve mixed my triathlon training up quite a bit to incorporate much more anaerobic (strength) training and 4 running workouts at high intensity per week (instead of 5-7 ok ones). Now I despise “dreadmills” and just run outside or on a nice university track (200 meter @ Uni of Nebraska) / high school track for speed work.
Rotation each week is Long Run (Sat/Sun) 12- 20 miles; Speed (Tuesday, no more than 55 min total, 4-8 miles), Temp or Hill on Thursday (6-8 miles) and another workout S,M,W, or F that’s a “quick” 6 variety. For the rest of the week it’s 1) swimming or 2) spinning / cycling. I do try to do something aerobic (but again bursts) each day
What’s helping me take my fitness level to the next level is the anaerobic training. 1st the beachbody P90x fare in late 2009. 2nd and ongoing is a real kick on your jaw from www.crossfit.com. Crossfit is done 4-5 times a week.
Now the proof is in the pudding (that’s ok under Zone diet so we’ll see what 2010 brings.
* Running – 28.5 miles
* Bike/spinning – 0 miles
* Swimming – 1.01 mile
* Rowing – 1.86 miles
* Crossfit – WOD – 5 total with these “tagable” exercises – Deadlifts/Pull Ups, Thrusters/Rowing, Bench/Squat/Dips, Medicine Ball Cleans/OH Squats, Burpees.
* P90x – none.
Week 1 of Crossfit WOD’s + Triathlon Training carries on the Weekly Report vibe of the P90x journey. It allows for another 13 week cycle before the Lincoln Marathon. 26 weeks of building significant core and overall body strength to a body that needs it!
Go to Crossfit
This week of Crossfit, mixed in with 2 intense running sessions (with 2 moderate runs) has been a killer! It took me about 30 days to get a comfort zone with P90x – even though the workouts flipped a bit on upper body, I was ok with it. This week has blasted my legs, back, gluts more than any point of my lift. If I were wiser, I would take a week off from running to let my legs recover. Instead I back the runs down to 4 days. Any worry of missing out from pure ab exercises vanished with a special whole body form of situp – the GHDs. The whole body movements are just as advertised – Crossfit pushes you beyond the staged movements of P90x. I recommend finding a certified trainer. Fortunately, I’ve been able to find 2 fantastic ones at Bellevue University (thank you Mike and Mel!) and am getting great support from T.J. at the YMCA! The squat is the best overall weight training exercise and that movement extends to about 8 others.
Oh, before I dive into the weekly log, here’s my big discovery. Like the majority of runners, my calves and lower part of hamstrings/quads are developed. The upper quad, sartorius (little muscle that tortured me in the fall and led to this nonsense), gluts, hamstring and hip flexors are WEAK! Those are the muscles that are the most sore after a marathon – go figure.
Sunday, Day 1 – Ran 7.75 miles with Laura, feeling ever so groggy after an all-nite sleep over that YMCA for swim team, and then 185lb deadlifts (15, 12, 9, 6, 3), 150 pull ups (50,40,30, 20, 10). Whoa – this was a major wake up call. Pulls were pretty good but had to add 50-80 lbs on machine to get the rep count up. Hadn’t done deadlifts in years, but felt oddly good.
Monday, Day 2 – Running rest day and first full workout with Mike Livergood’s supervision. Rowing 500 meters & 5 Thrusters x 5 95, 65, 65, 65 65. I would pay dearly for those thrusters – a variant of a squat with a shoulder press. It would take 2 days for legs to recovery. Rowing was nice – thoroughly enjoyed the C2 machine. Mike barked out good orders and affirmation “your squat sucks” to me! I liked it.
Tuesday, Day 3 – Orientation with Mike and Mel. Need to work on my quad/hip flexibility and get straight and low on squat. My fear was seeing my knees pop out into the air. They didn’t. Mel recommended going light for 2-3 week to get used to it – advice I’ll gladly heed. At night it was track time. A few peeps couldn’t make it so Laura and glided through next to some UNL track stars, high school runners and just random fast people. In the ‘speed kills’ mood we focused on short distance. Total of 4 miles. 3600 sprints, 2800 wu, recovery 200 – 42, 400 -1.43, 600 – 2.35, 400 – 1.43, 200 – 44, 10 burpees, 400 – 1.47, 600- 239 – 400-1.42, 200- 47, 200 – 41!
Wednesday, Day 4 – Crossfit “warm up”. This qualifies as about 1/2 of P90x workout on its own, A series of 200 sprints and then push up, dip, pull up, situp fun! Here’s the ticker tape. WU – x 2: (200 run, Air Squat, Snatch, 10 pull, 10 push, 10 dips, 10 GHD Situp ). 10 Overhead Squat ( bar only (45lb)), 10 snatch (bar only) 95lb bench x 10; 115 bench x 8. All of this in 22 minutes (the unique feature of Crossfit is doing all this anaerobic activity for time). Swam a 750 at night – felt great to move in water.
Thursday, Day 5- Slept in today, cause I was tired (deep thoughts here baby). My quads and hips are threatening to secede from the Union! Started the afternoon workout with a nice 9:30 mile tempo run with dogs (cold out again, but hey 6 more weeks of winter, right). Also the 4th WOD this week. 3 x Clean & Jerk (10 reps @ 75) and 30 GHD situps (on highest plank at the Y), .25 WU on Elip.). Can’t say I felt like I had 100% perfect form on the Jerk leg split. Still a kick in the buns!
Friday, Day 6 – Crossfit WOD . 3 x ( 21 Pushups (chest to floor), 65lb overhead squats, 7kilo medicine ball 15lb ): 9.58 for time. I studied the medicine ball videos at Crossfit.com to make sure I was nailing the form. Wonderful resource there in terms of explanation – maybe not the high production value of Beachbody, very beneficial and real!. Good to swim after to loosen up after again. 21 laps in. 10:48 500 WU, 3 X 100′S w/ recovery – 1:52, 1:57, 1:51 & a 50 @ 52.
Saturday, Day 7 – Ran 13 miles with YMCA Gang! Yes. Crisp morning – around 8 – 12 degrees (call it “fresh”). OK pace, around 10:30. Felt strong overall but my quads, hips and glutes were singing unhappy songs to me at the end. Lots of box moving in the basement to make way for the beginnings of finishing it off. Felt happy to survive 5 WOD’s and keep up 2 legs of the Tri table (no spinning this week). I can see a difference in overall body strength and am eager to see the improvements.
* Running – 10 miles
* Bike/spinning – 2 miles
* Swimming – .24 mile
* Rowing – 0 miles
* Crossfit – WOD (workout of the day) – 5 total again with these “tagable” exercises – Handstand Pushups/ Pushups/Dips, Thrusters, Box Jumps/400 sprints/ wall medicine ball throws, front squats / pull ups, push jerks
Week 2 of Crossfit WOD’s + Triathlon Training – heavy on the Crossfit WOD’s and light on the triathlon disciplines. I would usually be nervous over such a lite triathlon week, but in timing the WOD’s and feeling their intensity, I’m not as concerned. Plus my Saturday long run was ditched in favor of Joshua and Annaliese’s swim meet (they did great!) and a nice run on Sunday.
My hips, quads and glutes are slowly adapting to the Crossfit whole body rigor. The squat form has gone from atrocious to almost mediocre. My flexiblity on the squat motion is better – I’ve needed to add some daily stretches and “air squats”, meaning no weights, to make sure the buns get close to the ground for the down movement. My range of motion is much improved in the hip flexor and groin area since the October, Des Moines Marathon. I’m hopeful this will pay dividends in the 2010 races! Stepping outside the “runner” shell, it does feel better to have overall body / core strength.
Sunday, Day 8 – Rest Day – first overall rest day in quite a while. And I needed it after a tough week of Crossfit capped by a solid 13 mile run on Saturday.
Monday, Day 9 – picked the WOD from the Lincoln Crossfit blog. A nice feature of Crossfit is its openness and ability to pick up great workouts across different affiliates. I’m eager to check out the Lincoln one – they seem to full embrace the Crossfit Endurance approach. The WOD involved 3 rounds of handstand pushups, dips (I used a chair) and push ups to the floor. I was glad for the P90x emphasis on push ups and dips! Cranked out 18 Handstand pushups, 21 Push (w/ bar), 21 Dips (chair) for round 1, then 13 HPU, 15/15 Push/Dips and zero HPU, 9/9 Push/ Dips. Great upper body workout.
Tuesday, Day 10 – No track tonight at Devaney – rats! Instead I soaked in the WOD at Bellevue University - 3 x (400, (Thrusters (65 x 10, 65 x 5) + (95 x 5)), 5 Muscle Ups / 30 Dips Pull combo) in 18 minutes. OK, after Monday’s push/dip adventure, my triceps and pecs were screaming.
Wednesday, Day 11 – WOD Wed- 5 x (30 box jumps, 400 meter run, 30 medicine ball wall throws). Got this bad boy done in 35:15. The plyometric workout from P90x is often referred too as one of the toughest (personally, it was Yoga!). This Crossfit workout ramped my heart rate to 170 and totally owns the PlyoX (where I struggled to punch that heart rate over 130).
Thursday, Day 12- Why, oh why, I asked myself was I foolish enough to do a 4th WOD, especially a front squat intensive one. This jewel involved five rounds of squats and pull ups. My pull ups soon converted in jump pull ups. Ticker tape results: 5 x (12 squats + 21 pull up ) – 15:54
Friday, Day 13 – Perfect time to combine a run, WOD and swim. Result: 2 mile running warm up, Push Jerk 65-85-105-95-95 w/ ab riper top five moves from P90x (125) + 30 knee/leg lifts exercises 12:44, then a cool down with a 500 yard swim – 10:33.
Saturday, Day 14 — 2 mile bike ride @ the Beatrice YMCA. Rats, snap, growl! The long run I had planned for the afternoon was abandoned. But it was for a good cause – Joshua’s and Annaliese’s swim meet. Winter weather delayed the start and it was a bit long in the tooth. The kids notched some PR’s (Joshua in backstroke and Annaliese in backstroke and free). Annaliese also qualified for the Midwest Regional Swim Meet in Minneapolis in March based on her 50 freestyle. You go girl! Hopefully she’ll notch more events and Joshua will gain a much deserved entry as well in two weeks.
Weekly stats
* Running – 21 miles
* Bike/spinning – 0 miles
* Swimming – .43 mile
* Rowing – 2.1 kilometers
* Crossfit – WOD (workout of the day) – 4 total and my core felt like escaping and changing its address after the 1st!
Week 3 of Crossfit WOD’s + Triathlon Training – solid week of Crossfit WOD and ratcheting up the running miles. This was a tough solid week of WOD’s I should say. Got 4 in instead of 5, but the 4 were tough. Needed a 15 minute cold soak on Friday to help recover the muscles, granted cold soaks just aren’t as appealing after 12 weeks of steady winter weather in Nebraska as in summer. Cold soaks are wonderful to reduce inflammation and recover sore muscles. The running miles were 10 short of my 30 week preference, yet they were quality miles so am happy with that.
Sunday, Day 15 – 6.5 mile icy run with my dog friends Heidi and Cash. I should have brought the spikes. Though the temperature was warm, there was still ice on the trail and heavy ice at intersections from snow melt the day before.
Monday, Day 16 – a short 1 mile run to get the dogs out and then 30-25-20-15-10-5 rep rounds of:
GHD sit-up, Back extension,Knees to elbow, 95 pound Stiff legged deadlift – in 30.42 minutes. Talk about your ab workout. The P90x Ab Riper was and still is one of my toughest and most challenging P90x workouts. This one totally owns the Ab Riper. Felt like curling up and quitting after the 3rd round. Since I was at the YMCA felt like I should finish. The Knees to Elbow are pure money on the ab rotation – you hang and then curl you knees all the way to your elbows.
Tuesday, Day 17 – Mix WOD at lunch with Track Workout (late) and a person will feel totally fried! Oh and to add to the joy the WOD was a heavy punishment in “backsquats”. Mike Livergard, Crossfit Level 1 Certified Trainer and Bellevue Uni Athletic Trainer was awesome on the pointers (had the bar too high up my neck). The workout was a simple 2 rep, 10 set rotation. My breaking point was at 135 in terms of form (full squat with buns just about 10″ from ground). CF warmup 15 x ( Lunge, Yoga Stretch, Pull Up, Push, 45lb Shoulder Press, 45lb Push Jerk, 1. Pu Kettle Bell). CF WOD Backsquats: 65-65-85-85-95-115-115-135-135-155 in 16:18.
So after a good day’s work and sharing with PMI Mid Nebraska, I was thinking of bailing on the Tuesday track workout with Laura Ceraolo. Nah! She had a tough Krav workout before which means she could easily kick my butt if I ditched. And though feeling slow and groggy, was a great 3 mile workout, 7 x 400 sprints with 98 second average. Felt better on the fifth sprint and finally re-warming up!
Wednesday, Day 18 – Dreadmill @ the Y – say it ain’t so! Yes and no whining about. I hate treadmills but time allowed for a fast 3 mile run (25:45) and then the Crossfit WOD. The WOD included Wall Balls (throw a ball up in the air 8 – 10 feet, catch it as you descend into a low squat and spring up) and L pull ups. I could only do a knee up pull up – this little nasty exercise involves a pull up as you bring your legs into a L sit and popping up over the bar. The WOD results: 50 Wall Ball (5kilo), 25 L Pull,40 Wall Ball (5k), 20 L Pull, 30 Wall Ball (5k), 15 L Pull, 20 Wall Ball (5k), 10 L Pull, 10 Wall Ball (5k), 5 L Pull in 20.41 minutes. Heart rate stayed at a 160 to 175 range during the entire WOD.
Thursday, Day 19. The Bellevue Crossfit WOD called for a 400 meter run, then 15 Cleans and Thrusters over 5 rounds. My legs were fried after the WODs, track and tread mill so opted for rowing. So it was 5 rounds (400M Row, 15 Cleans, 15 Thrusters) 65lb load in 39.45. My load was 30lbs less than proscribed (rx’d in CF world). Even then I was struggling, but each round / set was affirmation of a tough workout. There was a pretty tough looking college student, Junior, hitting the same load – so felt better about it all. Again as with the other 4 days, my pulse was in a steady 160 and above or anaerobic range.
Friday, Day 20– R. E. S. T. and COLD SOAK. Then a 15 lap swim during Annaliese’s workout (of course she doubled that in her time allotted!). Felt sore while swimming. It is a truly recuperative aerobic activity. Slower 500 warmup – 11:01 and 1:59 100 and 51 second 50. Still the water felt oh so good on a sore body, even if getting lap by 8 year olds was humbling for the mind .
Saturday, Day 21— 6.5 mile run with dogs at a decent 9:57 pace. Still some slick spots. Incorporated some “Pose” running techniques and will share more about what that means – the micro blog on it: a technique that involves a mid foot strike, pulling up on feet instead of push and keeping knees bent.
So many fun new torturous routines in Crossfit’s Workout in the Day. The emphasis on each one is 1) anaerbobic burst 2) whole body movement and 3) time. A new one today for the Bellevue University Cross Fit was a Tabata . In 20 minutes someone moves through 4 routines, with a 20 second on and 10 second recovery rep rotation of 8 in each. The score is calculated by choosing your low score. So the pressure is on to at least hit minimum.
Raw Tabata score on the window
Today the routines were, squats (air squats, no weights), pull ups (jump in my case) and situps. Sounds easy? Sure until the 2nd or 3rd rep rotation / set. My score (again the low) was Rowing 6 calories, Squats -11, Pull Ups 8 and Situps 8 for a total of 33. The sum total was 56 calories for Rowing (500 meters), 99 squats, 78 pull ups and 79 situps. Nice little 20 minute workout!
Weekly stats
* Running – 21.35 miles
* Bike/spinning – 16 miles
* Swimming – 2.26 mile
* Rowing – 6.2 kilometers
* Crossfit – WOD (workout of the day) – 4 total and my hips were a howling!
Solidly sore week of Crossfit WOD, running miles stuck at 20 but ramp up on swimming, rowing and biking! Felt like Roger Craig of Nebraska and 49er fame, well not in legit athleticism but in terms of versatility – he was one of the first to run/catch for 1,000 yards in the NFL. The weather and various sore parts of the body called for that same versatility.
As I am working through and adjusting to pain/recovery/strength impact of WOD. In reading a lot of Crossfit’s founder Greg Glassman’s work, a recurring theme is this will take your body 4-8 weeks to adapt. Many people use Crossfit as their only workout routine. So am feeling OK, that my body says ouch! Plus it’s in areas that are notoriously weak for runners, as shared previously, the hip flexors, glutes and quads. I can see a positive impact though in the speed work and hoping that shows well in races just a few weeks ahead!
Sunday, Day 22 – 15 degrees and 30 MPH wind/ snow led to easy decision – go inside! But no dreadmill for me. Instead opted for an adult life long of 2 miles – 70 laps. Took just under an hour and 37 minutes but felt great. Was recovered from the Crossfit WOD’s and really felt good and consistent. Was a little giddy at the end. And hungry. One benefit of cross training is the ability to swap routines!
Monday, Day 23 – Had some time while Annaliese was at a birthday part. In the south part of Lincoln and decided to stop in the Cooper Y and see how the kids were doing. There I spied the only C2 rowing machine. Forget the bike, couldn’t resist. So began with 5k of rowing in 26 minutes and CF WOD in 8 minutes. Of the WOD you say? It was only 8 minutes but an intense one – 5 rounds mod of 4 hand stand pushups, 8 kettle bells (substituted 35 lb dumbell for a 1 pood approximation) and 12 situps, plus 4 hspu
Tuesday, Day 24 – 7.75 of running (2 with dogs friends in the morning and 5.75 on the track) and a CF WOD over lunch – 500M rowing, 21-15-9 reps of overhead squats (65lbs) and pull ups and 500M rowing. Then repeat miles on track 7:15, 7:26, 7:22 and 200′s. What a day. Cold Soak #2 at home.
Wednesday, Day 25 – Tabata this and that you can kiss my…. never mind. Ok didn’t think it would be so tough, but it was. There were four routines: rowing, squats (air, no weight), pull up and sit ups. Per routine for 4 minutes you ramp up for 20 seconds and rest for 10 seconds for a total of 8 sets. The lowest number is your score. My low scores were rowing- 6 (calories) , air squats – 11, pull ups – jump – 8, situps – 8 =33. Totals for 8 sets were 56 total cal row, 76 pull up, 78 situps and 99 squats. Was happy my squat form has improved quite a bit. Was worried what tomorrow might bring. Cold Soak #3 to finish the day.
Thursday, Day 26. Spinning Class with Jessica – nice to be back. Hips and upper legs were S O R E from Tabata the day before. Was debating whether to try the WOD or just hold to 3 WODs this week. Decided to spin and crank the WOD as best I could. So 16.2 biking and then the WOD of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (55 reps) of Bench, Clean and Deadlift. My hips and lower back were sore from Monday to Wednesday WODs (gee think I said that already) so kept bench at 115 (not quite my weight, really), and 95 for clean/ deadlift. Lowered clean for 3rd set. Felt nice getting it done and cold soak #4 of the week would follow.
Friday, Day 27– An easy day on sore legs / hips – 3.25 mile run in the snow with my dog friends and a 500 yard swim. Got some swim racing in with my 8-year-old daughter Annaliese – she won! On my geek side added some pages to this blog including an HTML export from a hybrid training log in Google Doc. Been tweeting a whole more to (gave up Mafia Wars to have time, think it’s a good payoff)
Saturday, Day 28— 10.35 miles with Laura Ceraolo a mix of putting on cleats/ yak trax and taking them off, then repeating 7 times. Snow and melt left a partial glaze everywhere but not consistently enough to just keep the yak’s on. Still nice to crank out 10!
Quick post to share a series of workouts for the Road Warrior by CrossFit affiliate Crossfit Delray Beach . Call them a Road Warrior WOD.
Here’s my top 3 with a Crossfit Endurance inspired twist for Long Course (2-3hrs) and Ultra Course (> 3hrs) training – aka triathlon. Be sure to check out the entire list. Crossfit Delray Beach . The idea is travel does not mean skip your WOD! Keep sharp physically which will help ensure mental sharpness as well.
run 400 meters, 50 air squats. 4 rounds. For LC and UC – Run 1 mile, 50 air squats, 4 rounds – gets a nice 4 mile run plus a bit of punch in! Can do on treadmill if at hotel and unfamilar locale
10 push-ups, 10 squats, 10 rounds. Hotel “gym” room closed, no affliate nearby — can do this one in your room. Add 10 sit-ups for a little more zing. For LC and UC – run, swim or bike for 1 hour at medium intensity immediately following or before
Invisible Fran…21-15-9 of air squats and push ups for time. For LC and UC – run, swim or bike for 1 hour at medium intensity immediately following or before
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.
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!
Weekly stats
* Running – 36.9 miles
* Bike/spinning – 13.5 miles
* Swimming – 0 mile
* Rowing – 0 kilometers
* Crossfit – WOD (workout of the day) – 3 total
Good week of running, nice week for WOD and a little spinning. My body needed some extra rest this fifth week of Crossfit and the long run today (Saturday) was all the better for it. At a little over 19 miles today I do feel much stronger with less DOMS (delayed onset muscle soreness). So I think the 18 weeks of cross training is paying off!
Sunday, Day 29 – A bit of a run (3.1 mi) with dogs in the chill (20′s, wind, light snow the usual this winter) and CF WOD Angie. Took the bold step of my first DROID video recording and posting to Youtube. In looking at the video I noticed some misses on my push up form (not quite chest to ground) and air squats (coming off toes instead of heals and not going low enough). It wasn’t a vanity trip – can be good to actually see it after the fact. Oh, Angie involves 100 pull ups, 100 push ups, 100 squats and 100 situps.
Monday, Day 30 – R E S T D A Y. The whole day, not even a swim or gentle spin. And needed it – had been over 30 days since last true rest day
Tuesday, Day 31 – CF WOD – max weight on deadlift, shoulder press and back squats at Bellevue University and Yasso 800′s at night. Woot! Made up for the rest day. Weights are detailed on exercise log – and now think I have permissions worked out so you can see a pdf without logging into google docs. Summary – DL max BS- 185, SP – 105, DL – 225. CF tot 515. Don’t think I’ve talked about the CF warm up – that in itself is challenging 15 squat (air), thrusters (air), pull ups (15), push ups(30), situp (30), back ext (15) Back Squat, Press.
Track workout with Laura – Yasso 800′s.
2001 highlight photo for Yasso
For more on Yasso read this article! Yasso 800′s
It involves 10 x 800′s with condensed recovery. Last night at Bob Devaney’s lush 200 meter indoor track (sniff, sniff). The average time is a good indicator of potential marathon time (in our case a 3:50 average would trend to a 3 hour 50 minute marathon). 10 x 800′s, 1/2 wu, 1/2 cd w/ Laura 3.51, 3.55, 3.45, 3.54, 3.49, 3.55, 3.54, 3.50, 3.50. 3.35. Approximately 3.50 average, last one was 15 seconds faster. Same workout (solo) in January resulted in a 3:59 average. We’ll do this again in early April for a 3:40 average.
Wednesday, Day 32 – CF WOD Three Play of Thrusters, Kettle Bell and 200M sprint. All you can do in 20 minutes. After the full CF Warm Up (short cut yesterday’s and got grief by Mike Livergood, bless his heart) jumped into with abandon. I’m still not sporting the best squat form. Went full load for Thrusters – 95lbs and 1/2 pood lighter on kettle bell overhead. Got 4 clean rounds in plus 5 thrusters. But as fate would have it, Mike appeared on my final 5 (like a shark smelling blood). The form breakdown, not getting buns to the medicine ball would have resulted in 2 clean ones. Great workout though.
Thursday, Day 33. Spinning Class with Jessica at the Y and running a couple of hours after – biathlon day! Got 7 miles in at an ok clip with the dogs.
Heidi, Cash and me
Felt a little “tweak” in my back bending over to dump some trash (maybe I should just stop that all together, the trash taking out thing). Better job on spinning today and pushed the 7 mile run with dogs. My daughter Rachael snapped a nice shot of the dogs – Heidi, yellow lab in front and Cash, golden retriever in back. True running buddies that never complain about weather but do like to chase squirrels, rabbits and all sorts of dog things on the way.
Friday, Day 34– R E S T D A Y # 2. Back was a little tender from yesterday so held off from WOD. Was thinking about a nice relaxing swim but opted for a full rest day.
Saturday, Day 35 – Long Run Day and a nice 19.4 miles. Felt like I could go quite a few more. Nice morning, a bit chilly in shorts (regretted not taking full gear), but hands and head were toasty. Went from home to NE YMCA to Dietrich Bike trail (partial ice) to 33rd to MoPac to new trail by Antelope Creek over to Billy Wolf back to Y on 70th and a bit up Adams (for Laura’s 18). Good steady upper 9 minute / lower 10 minute pace for the most part. As shared above felt stronger afterward less groin – hip pain, and hopefully less DOMS tomorrow!
Nebraska versus Oklahoma, the Lakers versus the Celtics, Jack versus Arnie, Ali versus Frasier; is that what’s erupting in fitness circles? A P90x versus CrossFit smack down? Or is it a matter that the aforementioned rivals were each really good? Read what one of the most respected fitness minds, Mark Sisson has to say.
Weekly stats
* Running – 24 miles
* Bike/spinning – 13 miles
* Swimming – 0 mile
* Rowing – 0 kilometers
* Crossfit – WOD (workout of the day) – 4 total
A week full of head scratching over “what is the best approach”, getting better on my squats, some conversations with CrossFit Endurance (CFE) enthusiasts and introducing myself to Mark Sisson’s philosophy (of Primal Blueprint Footprint).
The conversations with the CFE enthusiasts involved whether a long run is needed for marathon preparation if CFE is followed. My assertion is yes; especially for first time marathoners. While the stamina and strength may be present in someone, a marathon, more than any other distance, taps the mental and emotional energy reserves to the maximum. Now in the I agree column, if someone has strength and stamina, then they can avoid the pitfall of running every day and thus running themself into the ground. It’s a happy medium and balance to strike.
The head scratching has subsided a bit as I enter a state of “feeling about as good as ever running, building strength and am ready to see what happens” mode.
Sunday, Day 36 – A nice recovery run with my dog friends, Heidi and Cash (3.1 miles) and then a CrossFit Endurance (CFE) workout of Air Squats and Pull/Chin Ups on a 10, 9, 8…1 progression. Getting better on squats, but as with the last six weeks, still have quite a long way to go. The squat is the hero of CrossFit so far.
Monday, Day 37 – Picked up the CF WOD and cranked it at the Y. After the CF Warmup, did a nice trio of Knees to Elbows (bring knees to elbows while hanging), jump rope and wall balls. The rotation was rounds of 15 knee to elbows, 20 jump rope and 25 wall ball (using 6 kilo medicine ball). Another “metcon” or metabolic conditioning workout to help spike my heart rate! 25 minutes plus for this one.
Tuesday, Day 38 – A day of sprints! Yea, a CF WOD I can relate to. After the CF Warmup – nailed 8, 400 meter sprints (on a zig zag course at Bellevue University). Later in the day did the 20 second sprints, 90 second recovery workout from CFE. What a fun way to snag 5 miles
Wednesday, Day 39 – 13 miles on precor exercise bike – attempted the CFE workout of repeat bursts – upper 85 to 95% of perceived effort.
Thursday, Day 40 -WOD – Fran. Ahhh Fran, a Thruster and Pull Up combo that does not mess around and will mess you up if you’re not careful. In the warm up, had some extra attention from my Level 1 coach (Mike) on both squat form and correcting my Glute, Hamstring – Back Extension form. My GHBE form was flawed in too much back motion (there should be zero – back remains straight) and insufficient glute movement. Back to Fran – this 21 – 15 – 9 rep beauty is done for time for both thrusters and pull ups. I managed to get it done in 8 minutes 50 seconds, by scaling down the weight to 65lb’s on thrusters and using a box for jump pulls. Mike has been great at insisting proper form first and then add weight as form is mastered. A few hours later did the CFE workout – essentially an extended interval involving 7 minutes of running and 3 minutes recovery. Got 4.5 miles in – the CFE twist added some punch to simple run!
Friday, Day 41 – REST Day! Introduced myself to some of Mark Sisson’s philosophy on primal living. See his blog posting with his article “P90x versus CrossFit” for some good conversation threads among heart felt advocates of both programs.
Saturday, Day 42 - Ran 11 miles at up tempo, 6 miles with Laura. Higher 9 minute pace, great day and felt smooth the entire run. Did not get quite enough sleep – but that’s what naps are for, right?
Felt “ok” overall about this week. Got enough CrossFit and endurance miles in, nothing spectacular, but very functional and sustainable.
Weekly stats
* Running – 24 miles
* Bike/spinning – 8 miles
* Swimming – .43 mile
* Rowing – 0 kilometers
* Crossfit – WOD (workout of the day) – 3 total
Another week of 24 running miles, some bike and swim to pitch in to the “total” as well. Years ago I would be a bit “freaked” about 24 miles of running close to a marathon, as being too light! The cross training and freshness in my legs, hips, glutes, everywhere tells me that I’m on the right track. Of course if I pass out in the Lincoln Marathon on May 2, I’ll admit my error! I’m also having fun working in jump rope with the kids – they totally own me. I’ve Google and found as many fun jump rope routines as possible.
Though the Crossfit WOD’s were only 3 this week, two of those were tough. The nasty one in particular was a 1
Sunday, Day 43 – Recovery run (3) with a CrossFit Endurance twist – up tempo. 2 miles at 9 minute clip, then a mix of 40 jump rope, 25 push ups chest to deck, 75 knees up/ bicycle, 40 jump rope, 25 crunchy frog, 25 push ctd, 20 jump (w/ Rachael)
Monday, Day 44 – This WOD had me saying – ouch, why me! After the Rx’d warmup I jumped into front squats and a mix of dips and pull ups – 135 of each! The load was 65lb for the front squat and I used some jump pulls. 15 pull and dip, 15 fs; 30 pull and dip, 30 fs; 45 pull and dip, 45 fs; 30 pull and dip, 30 fs; 15 pull and dip, 15 fs. 38 minutes later and Ouch! I do think my squat form is slowly improving and used the curl the front toes to force lift from heels.
Tuesday, Day 45 – No track but still some sprints. Another CrossFit Endurance inspired run – pickups were 200, 400, 600, 200, 400, 600, 600 – 7:55 to 8:30 pace. Some hills. Easy jog recovery between. Hamstrings, glutes, groin and shoulders were still a bit sore from yesterday’s WOD. Glad I went – started out just plain sore but felt great at the end
Wednesday, Day 46 – 10k run + WOD! Ran a favorite loop with the dogs – Heidi and Cash at a nice clip – under 60. The WOD at the YMCA was 10 rounds of 15 deadlifts (95lb load) and 15 push ups (deck). 10k run & 100 jump rope w/ Rachael and Annaliese for warmup. #p90X AB riper fifer scissor, mason twist, frog and ab wheel to cool down
Thursday, Day 47 – REST Day
CrossFit Endurance
Friday, Day 48 – 750 yard swim based on the Crossfit Endurance workout of 2 minute on, 1 minute rest x 6. A great resource for runners, swimmers, cyclists — including a picture link here!
Saturday, Day 49 - Ran 12 miles at up tempo – 9:34 pace. Solo this week since I slept in and missed the YMCA gang. Well not quite solo – had Heidi the faithful pace dog and coach barking at my heels. Windy day made the 38 degrees feel chillier. To add to good measure got my old Crossroads, 40lb hybrid bike and pedaled 8 miles later in the day (loops around Mahoney Park).
Weekly stats
* Running – 22 miles
* Bike/spinning – 10 miles
* Swimming – 0 mile
* Rowing – 0 kilometers
* Crossfit – WOD (workout of the day) – 4 total
A little over 20 miles of running, 10 mile bike ride and some Crossfit mixed in. It’s a trend. Over the next three weeks I’ll nudge the mileage up again – the Crossfit Endurance protocol doesn’t call for that ramp up.
While I think it’s valid I don’t want to pull a Bill Callahan. That means I don’t want to disrupt all that was a mainstay for good marathon preparation and abandon it for a new program just yet. Bill Callahan did just that to the Nebraska Cornhusker college football team through 2004 to 2008. Over 40 years of success was built on smash mouth, physical football, on both offense and defense. He swept in sweeping changes in 2004 as he replaced a winning coach – those changes included abandoning an option, physical running offense for a finesse “west coast” offense. While he had a gifted offensive mind, the changes were a flop during the first losing season in 40 years and eventual exit 4 years later. Had he worked with what was in place and adapted to the talent on hand, the story may have been different.
So that means I’ll mix in some ramp in mileage every once in awhile and a monthly long run of over 17 miles.
Sunday, Day 50 – Recovery run with the dogs – 4 miles at a nice clip. 8:36, 8:55, 9:05, 8:44 splits. Followed this up with 100 jump ropes in 2.29 after.
Monday, Day 51 – Crossfit Endurance Workout – 15 minute maximum distance. Made it 1.92 miles or a 7:50ish pace. OK, want to crank those out in 7:30. 2.5 miles total running for the day (light total, though intense due to all out effort). Followed up by Crossfit mainboard Workout Of the Day (WOD) – 20 minutes of overhead squat (OHS), back extensions and knees to elbows. Made it 5 rounds plus 15 BE. Drop from 65lbs to 45lbs on OHS. The OHS really test proper squat form, no shame in scaling down even lower.
Tuesday, Day 52 – Track workout outside plus some metabolic conditioning (a lot of calisthenics for the old school). Was a chilly night at East High’s track. And had to compress due to an all city orchestra concert for Rachael. Anelle and Andi joined in, saw Nelson working with his daughter there too. Workout was a classic pyramid of 200, 400, 600, 800, 1000, 800, 600, 400, 200. Mixed in push ups (30), air squats (20), supermans (15) as well as some burpees (10), jump rope (50) and situps (25) among the intervals – great way to blend the workout!
Wednesday, Day 53 – Running with a weight vest -14lb load. A mainstay to build power, been over 15 years since I strapped on ankle weights. I picked up a 12 – 20 weight vest at Scheels to complete the Crossfit WOD – “Murph”. I think the greek word for miserable must be murph! This WOD involves 1 mile run with weighted vest, 100 pull ups (good portion jump), 200 push ups (160 strict, 40 w/ knee), 300 air squats (best form yet, full heel push and buns below knee and behind toes), followed by another 1 mile run. I broke the pull/push/squats into 5 sets. Push ups were biggest struggle. The net result was 65 minutes of sheer intensity – would have been much easier to crank out a 10k run or 12 mile bike!
Thursday, Day 54 – The first 60 degree plus day in the heartland of America (Nebraska) shouted out for something fun. So took a 10 mile bike ride in 48 minutes on the trusty tank (Specialized Crossroads Hybrid, circa 1999). Was fun and incorporated the CF Endurance intervals on 2 of the miles. Still at 12.5 mph – even on the old tank would like to be at 13 -14 mph average.
Friday, Day 55 – 8k run per CF Endurance (85% effort) – the 60 degree day is history, snow’s coming in! Ah Spring in Nebraska, so fleeting and manic. Cranked this out with the dogs. Then the CF Endurance anaerobic recovery workout with a little spice at the Y. 3 rounds. 7 reps (bench 135, Milt press 85, pull up, DB swings 30lb) & 15 rep (wall ball 4 kilo, ghd back, inclined sit-up, calf raise 135).
Saturday, Day 56 - 4.2 mile run, later in the morning, with Heidi. It was too icy early on, so waited for best time to go freeze one last time (I hope!). Not a long run in the cards, will get a longer one for day 57.
So ends Week 8 of Crossfit + Triathlon training. Plan some early week running miles, a bit more swimming and hopefully a visit to our Lincoln Crossfit Affiliate. This also caps week 21 of cross training (13 weeks of P90x and 8 of Crossfit mix). I can feel and see the difference. The results will hopefully begin in 3 weeks at the first 10k of the season and throughout the year.
Been studying about nutrition and slowly transforming my family’s lives since October 2009. There’s a two prong purpose: 1) eat as healthful and simply as possible and 2) save money by avoiding fast food and excess. I’m not a strong advocate of mixes, shakes, recovery drinks – they do have their place. I personally trend toward whole, non processed foods along a Zone, Paleo line. Carbs do have their place – so sorting through all of that.
This is a good article in one of the areas I’ve needed improvement – raising HDL – the good cholestoral. My tendency toward sweets and rationalization of ability to burn off through triathlon pursuits, have trended toward a balance of 1) overall low cholestoral BUT 2) not enough HDL. Am setting a cholesterol check in mid April to see what impact better nutrition has made.
Weekly stats
* Running – 30 miles
* Bike/spinning – 0 miles
* Swimming – .36 mile
* Rowing – .6 kilometers
* Crossfit – WOD (workout of the day) – 3 and 1/2 total
Some nice, high intensity running this week, some on the road workouts and my first visit to the Crossfit Lincoln affiliate! 8 milers on Sunday and Thursday were at a good clip – 9:30-9:40 pace. A nice set of repeat 400′s on the track Tuesday with a healthy does of metabolic conditioning in between each repeat completed the running highlights. Got a little swimming and rowing in as well. Also been reading and researching about nutrition. I’ll post more as a learn and find meaningful content.
Sunday, Day 57 - 8 mile run with the dogs! Squeezed this run in between church and a later lunch. Fun to roll out with some definite time pressure. Right at 9:50 clip.
Monday, Day 58 – Crisp morning during Spring Break. 3.25 run mile while Rachael was riding her bike. Then a little Tabata inspired swim session of 8 x 25 yard no breath repeats and 25 yard recovery lap. 2 minutes per lap total and no breath laps were in 19 to 22 second range.
Tuesday, Day 59 – Coach Dave K – meet Lincoln Crossfit! And what a great orientation workout. Learned a ton (didn’t quite lift that amount ! May have to wait a few days for part two. This first one focused on validating deadlift, sumo lift, medicine ball clean form. Then a great workout. 1k rowing warm up, push ups, GHD situps and back, air squats. Then form instruction by Phil and a Tabata session – 6 rounds (20 sec on 10 sec off) of 95lb deadlifts, situps and 14lb wall ball. Score – 9 deadlifts, 10 situp, 7 wall ball (low score). Totals 61 total deadlifts, 66 situps, 54 wall ball.
To add more fun, PM session was our weekly track workout. Anelle, Andi, Joy and Sherri! 8 x 400′s w/ 200 rest and mix of push ups, air squats, situps. 1.35, 1.39, 1.40, 1.31, 1.35, 1.37, 1.38, 1.41. 4.25 total miles.
Wednesday, Day 60 – Crossfit WOD – following Lincoln. Cash In- Tabata of dips (used assisted 40lbs @ Y) low score was 9, total 61. 18.22 for the main WOD. 5 rounds of bench, back squat, pull ups. Rd 1 155 bench x 3, 135 BS x 7, 12 pull, Rd 2-5 145 bench (6, 7, 6, 5), 135 BS (7,8,6, 7), Pull (11, 10, 10, 11, 12). Cash out – GHD BE’s – 60 seconds 24, 21, 24 – got them right, hammy’s were trembling.
Thursday, Day 61– 8.45 miles of running, with Heidi and Y gang at a 9.39 clip. Slow 1.25 mile warm up (10 minute pace) then cruising speed at 9:20 for 5.9 and final 1.25 in 10.30. Perfect morning. Will repeat same run on Day 68 for 9 mile total
Friday, Day 62 – In Roseville MN, a traveling WOD over 28 minutes. AM – 100 air squats, 2 minute wall sit. PM – 100 pushups, 10 handstand pushups. 50 jump rope, 50 situps, 25 superman, 50 bicycles, 50, oblique extension (25/25) and 50 mason twist.
Saturday, Day 63 – 6.1 mile run from hotel in Roseville to Lake Johanna and back. Nice day – upper 30′s. Beautiful trail. Kept a 9:40 pace again. Want to keep this pace for 20 miler next Saturday and ratchet down Thursday run pace to 8:50.
* 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.
Ran 4.1 miles in 40 mins and felt injured. Calf still a bit sore - couldn't get the full "despicable me" 10k with th... http://bit.ly/aFmkBG7 hours ago
Preparing for two exciting classes next week - Six Sigma Green Belt (Tues/Wed) and PMP Scrimmage (Thurs/Frid). Send me a note if intereste… 20 hours ago
Swam 1775 yards in 39 mins and felt good. Baseline mile. 10.59 1st 500, 21.58 middle 1,000, 6.11 last 275. Felt pr... http://bit.ly/bEEzLT1 day ago
. Warm up – cash in 400 meter row, 10 box jumps, 10 inch worm push ups, 10 Samson stretch, 10 knees to elbow. Cash In 20 Handstand Pushups in 76 seconds. Then 8 rounds of pull up on minute, adding one each minute. Made it to 8 rounds plus 7 – strict pull ups on first 6, light band on rds 7-8-9 partial. 43 total pulls ups in 8.58.
American Running Association
