Monday, November 30, 2009

WOD 30 NOV 2009

I'll be using the Workout Of the Day (WOD) from the Crossfit Results site. They program their workouts for 5 days on 2 days off, which is a little different from the Main Crossfit site workout which is 3 on 1 off. I'm just playing with the workouts right now, trying to work on form for the olympic lifts and getting used to using a different set of muscles.

I've been told it takes about 4-6 weeks before you really start seeing results with Crossfit and coincidentally I've got about 6 weeks before I would have to start my traditional workout program for Ironman 70.3 Austria. We'll see if I like the Crossfit or if I'm going to revert back to a traditional workout.

Here's today's workout:

“Mark Twite
10 Pull ups
20 KB Swings 55/35
30 Box Jumps
40 Push ups
50 Sit ups
60 Burpees
10 Pull ups
**max time alloted for mini met-con is 12 minutes if you complete it or not**

I did the clean's with 105lbs, light I know but I wanted to work on form.
I only made it through the "Mark Twite" up to 15 Burpees before my 12 minutes were up. I was smoked! A pretty good workout. We'll keep going from here.

AAAAGH Thanksgiving Overeating.......

Man I ate way too much this last weekend. No I didn't run and now it's time to get back to work.

I'm going to start a new workout program this week, Crossfit. It's supposed to be a pretty good program and every one I know who does it likes the results. I knew a guy who did Crossfit and Crossfit Endurance for Ironman 70.3 Kansas and he only trained for 2 hours or less a day (compared to the 4+ hours I did) and he finished 30 minutes faster than I did.

Look for the workouts starting this afternoon.

Tuesday, November 24, 2009

Rest Day and Thanksgiving

Well today was a rest day. Thanksgiving is this week as well and I'm actually supposed to do a 9 mile run Thanksgiving Day and a 13-15 miler on Saturday, but we are traveling and we'll see if I get my runs in.

Monday, November 23, 2009

Should've Been a Swim Day

But man I sure didn't feel like getting out of bed at 4:50 this morning and heading to the pool. I was still pretty sore from yesterday's half marathon and I didn't sleep real well. So when the alarm went off I turned it off and told myself I needed a recovery day.

Well when I went out with Shantel and Macen this afternoon I realized it was 60 degrees and you don't waste a 60 degree day in Kansas/Missouri in the middle of November so I decided to go out and do a short run.

Distance : 4:53mi
Total Time: 47:14
AVG Pace: 10:26
Total Calories: 711
AVG HR: 155 bpm
Max HR: 177bpm
Mile 1: 11:14
Mile 2: 10:12
Mile 3: 10:00
Mile 4: 10:06
.53 Mile: 5:40
Zone 1 Time: 0:11 Distance: 0ft
Zone 2 Time: 0:15 Distance: 99ft
Zone 3 Time: 34:44 Distance: 3.4 mi
Zone 4 Time: 12:54 Distance: 1.2 mi
Zone 5 Time: :36 Distnace: 282 ft

Sunday, November 22, 2009

Chicken Wings and Beer Equals.......

A new personal record for the 1/2 marathon!!!! OK I must be honest any time I achieved today would be a new personal record, since I've never run "just" a 1/2 marathon either doing them as part of a 1/2 Ironman or a marathon, so I really can't attribute the time to the chicken wings and beer I had at Hooters last night.

Today was a great day for a long run, temps in the 50s with a little bit of a breeze. The breeze made it chilly enough to pull out the tights although at about mile 9 I was wishing I didn't have them on.

Mariah and I just before the race. Shivering a little bit in the wind.Mile 1.5 running strong. I probably pushed Mariah a little too hard, she mentioned that she hasn't run 5 miles that fast ever. Finishing strong. Just a little off the pace I would have liked to have run but not too shabby for a chilly day in November.
Mariah taking it home. Maybe next time she'll run a little more before racing. :)

Click here for the official results. Here are the stats according to my Garmin:

Distance : 13:20mi
Total Time: 1:54:58
AVG Pace: 8:42
Total Calories: 1561
AVG HR: 182 bpm
Max HR: 197 bpm
Mile 1: 9:04
Mile 2: 9:03
Mile 3: 9:08
Mile 4: 9:18
Mile 5: 9:17
Mile 6: 9:16
Mile 7: 8:11
Mile 8: 8:38
Mile 9: 8:17
Mile 10: 7:56
Mile 11: 8:13
Mile 12: 8.32
Mile 13: 8:30
.20: 7:35
Zone 1 Time: 0:00 Distance: 0ft
Zone 2 Time: 0:10 Distance: 99ft
Zone 3 Time: 1:09 Distance: .1 mi
Zone 4 Time: 39:58 Distance: 4.4 mi
Zone 5 Time: 1:16:26 Distnace: 9.0 mi

If you look I really sped up at mile 6, that's when Mariah started to fall behind, so I gave her a high five and upped my pace. Mariah still did really good finishing in 2:21. Not as fast as she did at Omaha but still respectable.

Saturday, November 21, 2009

Rest Day

Today's a rest day and you know what that means, beer. Of course I'm also running a half marathon tomorrow so I only had one beer, it just happened to be a big one.

For the Gobbler Grind Half Marathon tomorrow I'm only looking to run a sub 2 hour half marathon. The weather looks to be good, a little chilly maybe but not raining or snowing. Mariah will be joining me for the run and we'll see if she can beat the 2:10 she ran at Omaha.

Friday, November 20, 2009

Swim Day......Maybe

Today was supposed to be a swim day. My friend Andy has been working with me on my stroke so I can become a more efficient swimmer and I don't look so much like I'm trying to beat the water into submission when I swim. Well he seems to have lost his swim goggles and I was sore from my run last night so we decided to go get some coffee instead this morning. After all it is the off season right???

Thursday, November 19, 2009

Medium Run Day

Slow 9 mile run today. I was supposed to keep it in Zone 3 but I'm still having issues with that. I took too much time off after my last marathon.

Distance : 9:07mi
Total Time: 1:37:20
AVG Pace: 10:43
Total Calories: 1090
AVG HR: 152 bpm
Max HR: 174 bpm
Mile 1: 10:30
Mile 2: 10:43
Mile 3: 10:48
Mile 4: 11:06
Mile 5: 10:47
Mile 6: 10:32
Mile 7: 10:38
Mile 8: 10:21
Mile 9: 10:06
Mile .07: 0:44
Zone 1 Time: 0:05 Distance: 0ft
Zone 2 Time: 0:22 Distance: 96ft
Zone 3 Time: 27:34 Distance: 2.6 mi
Zone 4 Time: 1:09:20 Distance: 6.5 mi
Zone 5 Time: 1:20 Distnace: 507ft