CoachDaveK's Blog

Week 27 – 31 of Triathlon Training + CrossFit WOD’s

dkohrell — Sat, 04 Sep 2010 01:37:26 +0000

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

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

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

The last five weeks were heavier on the Triathlon training than CrossFit WOD’s. I’m still notching one or two WOD’s a week, but more on the triathlon disciplines. Why? Summer is part of the reason and a ramp up in swimming – 5 miles each in July and August. Another reason is figuring out how to best use of the Olympic Lifting and Metabolic Conditioning from CrossFit as it worked to support some key races (Pikes Peak Ascent primarily).

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

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

Five Week Stats + Day 185 to 220.

Week ending	8/1	8/8	8/15	8/22	8/29
Running	6	12	19	21	14
Walking / Hiking	0	0	0	2.7	0
Cycling/spinning	39	9	12	4	2
Swimming	5 miles!	1 mi	2 mi	0	0
Rowing	0		.25	.5	0
CrossFit WOD’s	1 (Angie)	2	1	0	0
Total miles, Time. Workouts (WODs), Highlights	50 miles 7:22 15 WODs Swim Baby Swim! Calf pull on 7/26 – track at 1,200 mark of a 5k time trial	22 miles 3:48 13WODs Thunder Run 5k – 23.36 – 4th in age group	33 miles 6:17 12 WODs 12 mile day on Aug 11 – 11+ run and 500 meter swim	28 miles 7:20 7 WODs Pikes Peak Ascent – 5.01 – 3rd Fastest Ascent.	16 miles 2:37 13 WOD’s Mud Run with Andi and Joy!

Hit 1,000 miles in 2010 today

dkohrell — Wed, 11 Aug 2010 13:48:06 +0000

The first 1,000 miles have come in quite a bit differently from previous years. Running miles are 2/3 of normal, but cycling, swimming, hiking/walking and rowing are higher (or in the case of rowing a first).

The benefits of the diversity are sinking in: alternating workouts to reduce stress, using workouts for the season (swimming when it’s too hot to run, or too icy) and improved strength, stamina and speed.

Here’s a breakdown:

Running – 650

Cycling – 305

Rowing – 21

Swimming – 17

Hiking / walking – 11

TOTAL – 1,004

Total number of workouts (including CrossFit, p90x, strength training and the aerobic miles above) - 343. Equally important total workout hours = 176 which is a shade over 50 minutes per workout and a little over 5 and 1/2 hours per week.

100 Miler Ultra Marathon Experience

dkohrell — Thu, 29 Jul 2010 19:22:30 +0000

Carl Borg shares about his first 100 mile run and role of CrossFit Endurance in helping him attain it!

003: Learning from Experience on Vimeo on Vimeo

via 003: Learning from Experience on Vimeo.

Week 22-26 of CrossFit WOD’s + Triathlon Training

dkohrell — Tue, 27 Jul 2010 16:19:47 +0000

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

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

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

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

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

Highlights over last five weeks.

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!

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

dkohrell — Fri, 25 Jun 2010 16:30:53 +0000

4 Weekly stats

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

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

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

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

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

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

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

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

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

Friday, Day 125 (5/28) – Rest

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

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

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

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

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

Wednesday, Day 130 (6/2)– Rest

Thursday, Day 131 (6/3) – Rest

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

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

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

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

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

Wednesday, Day 137 (6/9)– Rest

Thursday, Day 138 (6/10) – Rest

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

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

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

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

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

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

Thursday, Day 145 (6/17) – Rest

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

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

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

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

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

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

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

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

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

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

Week 17 of CrossFit WOD’s + Triathlon Training

dkohrell — Thu, 27 May 2010 15:05:22 +0000

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.

Week 16 of Crossfit WOD’s + Triathlon Training

dkohrell — Thu, 20 May 2010 13:44:59 +0000

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

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

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

Monday, Day 107 (5/10) – Rest

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

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

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

Mile 12 - still smiling, at this point

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

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

Week 15 of CrossFit WOD’s + Triathlon Training

dkohrell — Tue, 11 May 2010 20:06:50 +0000

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.

Saturday, Day 105 (5/8) – Rest.

Lincoln Marathon Report 2010

dkohrell — Wed, 05 May 2010 14:35:00 +0000

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.

Results
time: 4:18:29
pace: 9:52
10 k: 53:40
13.1: 1:53:16
20 m: 3:07:00
last 10k: 1:11:29
gun time: 4:23:11
Mile Spits: 8.54 (1), 8.28 (2),8.47 (3), 8.45 (4), 8.42 (5), 8.18 (6), 1.43 (10k) +6.34= 8.27 (7), 8.32 (8), 8.35 (9 Hill), 8.30 (10), 8.44 (11), 9.10 (12), 8.20 (13), 1.08 (1/2 – 1.53 )+9.23 = 10.31 (14)- (pit stop after 1/2 – 1 min), 10.26 (15) , 10.38 (16), 10.56 (17- pit stop 1 min), 10.15 (18), 10.55 (19), 11.31 (20 pit stop 30 sec), 10.42 (21), 10.46 (22), 12.09 (23), 11.39 (24), 12.32 (25), 11.01 (26), 1.35 (.2 9.35 pace)

Baseline:

Running miles – 140 less in 2010 versus 2009 from January to February (410 versus 550)
Cycling / swimming miles -160 more (152 cycling and 8 swimming) in 2010 versus 2009 (160 to 0)
Anaerobic burst training – primarily Crossfit – 41 WOD’s and 4 P90x in 2010 versus sporadic shoulders and arms in 2009.
Total time – 104 hours of training in 2010. Not tracked in 2009
Feeling much stronger in 2010 than 2009 Lincoln Marathon or Des Moines Marathon,
Weight – 180 Lincoln Marathon in May 2009, 176 Des Moines in October 2009 and 168 Lincoln 2010

Week 14 of Crossfit WOD’s + Triathlon Training

dkohrell — Wed, 05 May 2010 14:00:30 +0000

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.