Wednesday, January 30, 2008

10 miles, 7:57 pace, indoor track

I haven't run that fast for that long in a couple months. To be honest, I didn't think I could do it anymore. That's about the same speed I was running a couple months ago in my speed phase, although it was a tad easier then. mile 8 was hard, mile 9 was really hard, mile 10 was really really hard. Before I ran my first 100, whenever I was in the middle of a tough run, I would just think about how happy I would be at miles 98, 99, and 100. Tonight I was thinking about miles 148, 149, and 150...

Sunday, January 27, 2008

I didn't have any soreness from the race last night or today. My quads were a little tired but other than that, it's almost like my body forgot to register that I ran 31 miles yesterday, and no pain from my previous injuries. I went to yoga today, to help stretch me out a little. I also went to spinning class. I just used it as active recovery, I didn't work very hard.

Winter Buckeye Trail 50k Race Report

This post marks one year of blogging bliss for me (I didn't want to use the word "anniversary" because that sounds a little gay.) So what was my first post, you might ask? It was a race report for the 2007 Winter Buckeye 50K. What will my post be exactly one year later? A race report of the 2008 Winter Buckeye 50K. This race, one year ago, is where I was first introduced to the wonderful running community in north east Ohio. It's where I first met Rob and Mike, (Kim and I didn't meet until LCFB a few weeks later, but I remember seeing her out there running with Mike) and where I first found out that there were such things as "Running blogs." Needless to say, I was excited to come back this year and see all the friends I have made from the many great races I have had the opportunity to do in this area. It's pretty cool to see how things come full circle.
The Winter Buckeye 50K was started as a fun run to raise money for Regis Shivers Sr. Regis was a talented ultra runner, known and loved by many in the community. Regis lost his battle with cancer last year. The race is located in the Cuyahoga Valley National Forest in north east Ohio. It consists of two sections, The Brandywine Falls loop is 5 miles while the Pinelane out and back is 8 miles. It's about 90% single track trail with a little towpath and even less pavement. There are a decent amount of hills throughout the course, plenty of sections worth walking, but if your a front runner, you could get by with only walking one or two hills. The conditions this year were much better than last. Last year the weather crept about freezing and all the ice turned to mud after the front runners went through the first loop, making it a big slip n slide. This year the ground stayed frozen the whole race. Of course, the frozen mud ruts didn't make for the best running surface either, but it beat the mud.
I got to the Boston Store (starting line) around 6:15, got my race bib, talked to some friends, and listened to the race briefing from RD, Tanya Cady. Mike called me about 15 minutes before the start of the race to tell me that he over slept and might be late. I picked up his race bib and waited for him to arrive. He ended up getting there about 30 seconds before the race started, nice timing, Mike! We had both decided that we were going to run slow today. Mike wanted to get more time on his feet, while I wanted to make sure my leg injuries were healed and that I had enough endurance to finish the race after being out of running for the past few weeks.
The 50ker's and marathoners started off down the Brandywine Falls Loop (5 miles) while the half marathoners started off on the Pinelane out and back (8 miles.) Mike and I took our spot in the back of the pack and wattled along while the front runners took off down the towpath. My goal was to run with Mike for most of the race then if I was still feeling good, I would see what I had left at the end. Our first Brandywine Falls loop was done at about a 6 hour pace. We were aiming for about 7 hours, but the Pinelane out and back has more hills than Brandywine so we maintained a steady pace. Mike and I had a great time running together. We were talking and laughing about all kinds of stupid stuff. I don't think there was every more than 15 seconds of silence for us the whole time we were together out there. It was a lot of fun for both of us to see so many people we knew out on the trail, and offer encouragement, as they encouraged us. With 5 repeated section we had a chance to see everyone many times (Red, Maria, Debi, E-Speed, Gabe, Wendy, Chef Bill, Kurt, Brian, Lloyd, Bob combs, Wild Bill, Roy, Slim, Regis, David, Paul and all the others I am forgetting or don't know.)Raising my hands in victory after 10 or so miles, sporting my Marathon and Beyond pullover that kept me warm all day!

Early on I was worried about the effects the frozen rutted ground might have on my Achilles which had been one of the injuries that has just healed. Luckily It didn't cause me any pain during the race or the day after. My other injury was my shin, which also didn't give me any problems. The last thing I was worried about was my endurance. I had run a total of 17 miles in the month of January, 10 of those 17 were done on Wednesday, so I wasn't sure how much the break had effected me, but like the other two issues, it didn't seem to have an impact on my race. After we finished the 2nd Brandywine Falls loop (17 miles in the race) I started thinking about my strategy for speeding up and finishing strong.
I broke away from Mike about a mile from the Pinelane turnaround, as he stopped to take this picture of a cruising E-Speed, barreling down the trail. You can see me in the background as I make my move while Mike takes this pic of an always smiling E-speed. If he hadn't stopped to take the picture I would have just tripped him and sprinted ahead, he knows this.

From that point on a really started to push the pace and treat it more as a race than I had for the first 21 miles. It felt really good to be running hard out on the trails. I hadn't had that feeling for several weeks. I was able to pass a boat load of people in the final 10 miles of the race. I ran the last 5 miles (Brandywine Falls loop) at an 8:54 pace which I was very pleased with, after this past month, I was starting to wonder if I still knew how to run. My final time was 6:29.
I've ever gotten in the 30+ ultras I've run, a very nice forest green full zip Brooks running jacket with the Winter Buckeye logo on the front and Vertical runner logo on the back, After the race was over I went inside, at some chili and chatted some more. It was an outstanding race with a wonderful RD and awesome volunteers and the coolest race apparel I've every received in any of my 30+ ultras, A forest green full-zip Brooks Running Jacket, with the WBT50K logo on the front and VR logo on the back, courtesy of sponsor, and awesome running store, Vertical Runner.

Thursday, January 24, 2008

Today was my last day at CrossFit Westchester, it will be closing tomorrow. I've learned a lot and have become much stronger in my first month doing CrossFit and I will continue the routine on my own.

I wasn't sore today from my 10 mile run yesterday. That's a good sign, considering I haven't run that far in a month. I hope I can say the same thing on sunday morning after wbt50k, but I doubt it :)

Wednesday, January 23, 2008


Three rounds:

15 Over head squats (45lb barbell)
(much more difficult than it appears. Don't believe me? give it a try.)

500M row

My row times were 1:58, 1:54, 1:46

we also had some good practice on muscle ups. I did them with the resistance bands again, but I can't get enough power to make the transition for pull up to dip without assistance.

Tonight I ran 10 miles at a slow pace. I just wanted to test my legs before Winter Buckeye this weekend. I felt good but can feel a significant drop in endurance. WBT50K is going to be slow going this weekend. I'm not concerned about my finishing time, I just hope I can do it pain free.

Tuesday, January 22, 2008

WOD: "Filthy Fifty"

This workout is 50 reps of 10 different exercises. I scaled it to 40 reps of each.

40 Box Jumps
40 Jumping pull-ups (not a substitute for strict pull-ups)
40 Dumbbell swings (40lb dumbbell) (because we don't have Kettlebells)
40 Push Presses (45 lbs barbell)
40 knees to elbows
40 lunges
40 back extensions
40 wall balls (20 lbs medicine ball)
40 burpees
40 double unders

Here's what it looks like all together.

Time: 24:55

This was hard! The wall balls and burpees were the two hardest for me, and of course they were both at the end. I'm pretty good at the double unders so that wasn't too bad.

Sunday, January 20, 2008

I ran 7 miles today with no pain. It felt great. The first 4 were done at an 8 min pace but that got pretty tough so I slowed it down and ran the last three in 9:20, 9:30, 8:11 with 200m walking in between. This was on an indoor track. it's too damn cold for me to go outside, I'm a wimp. I've definitely lost some endurance from my time off but it will come back quickly.

after the run I went to my second Yoga class. It went better than the first one, but I still suck.

Then I went to another 1 hour spinning class. It was a decent workout but not as good as Tuesday night.

Saturday, January 19, 2008



Today we did a tabata work out (20 seconds of work 10 seconds of rest, repeated.)

6 rounds of each

push-ups: 12,11,10,8,7,7
sit-ups: 12,10,10,10,10,10
squats: 20,20,20,20,20,20

We also practice muscle-ups and handstands. I can do a false grip ring pull-up now, which I couldn't do last week, but I still can't get the muscle-up. I was able to get it with a couple resistance bands. My hand stands are coming along. I can do them against a wall, but can't keep my balance in mid-air.

Thursday, January 17, 2008


7 rounds:

7 GHD Sit-ups
1 weighted pull-up
(10lbs, 15lbs, 10lbs, 15lbs, 15lbs, 20lbs, 30lbs)

For the weighted pull-ups we held dumbbells in between our feet while doing the pull-up.

After the WOD we tested our 500m Row on the Concept II rower. my time was 1:46

After work I went to the rec and ran 3 MILES! I felt no pain in my leg, but I could definitely tell I haven't run in about a month.

mile 1: 8:45
mile 2: 8:02
mile 3: 6:55

I started off slow then gradually cranked it up. I felt a bit out of shape. I have gained 10 lbs (which looks and feels to be all muscle and no fat) in the last month from the CrossFit workouts. I could definitely feel that extra weight moving around during the run, I'll get used to it. My legs were heavy form the row this morning, but when I went anaerobic in the last mile I could feel some extra power and endurance. I don't think it will take too long to build my endurance and speed back up. I'm going to up my mileage slowly, but I do have a 150 miler to run in less than three months!

Wednesday, January 16, 2008

CrossFit WOD:

15 rounds:

Dead lift: 7 reps @ 135lbs

1 kipping pull-up

After class tonight I went to the rec for a hard session on the elliptical. I went for 5.5 miles in 30 minutes, 5:27 pace, HR topping out at 170. If only I could run that fast.

I ran 400M after my time on the elliptical, no pain, but I was too tired to keep going. I'm thinking about trying to run 2-3 miles tomorrow.

Tuesday, January 15, 2008

CrossFit WOD:

10 rounds:
10 squats
1 jumping muscle-up
1 ring dip

More practice with muscle-ups today. I would like to do a muscle-up before the gym closes on the 28th, we'll see.

After work tonight I went to the rec for another 1 hour spinning class. I learned that, while all spinning classes are challenging, it really depends on the instructor. The class on Saturday was tough, but tonight really kicked my ass. This woman was a freakin animal, I think I'm in love. We did hill after hill, straight into jumps and sprinting, sprinting on hills, and on and on. It may have been the hardest I have ever worked in a 1 hour period.

I'm still trying to figure out how I'm going to continue CrossFit after the gym closes. I'm willing to be all the necessary equipment. I just don't have anywhere to set it up.

Monday, January 14, 2008

The WOD this morning was hardcore.

3 rounds:
50 double unders (jump rope)(the guy in the video makes it look much easier than it is.)
30 one armed dumbbell snatches (30lbs dumbbell)
10 pull-ups

I was able to do the whole work out with no modification. The pull-ups were broken into many sub sets, but I was able to complete all 30 which was pretty cool. The double unders were a real bitch at the end, and one armed dumbbell snatches just suck! It was great! I don't know my time, but it was around 10-15 minutes.

After class tonight, I went to the gym for a date with the elliptical.

1 hour, 9.76 miles, 6:10 pace

I hit the first 5 miles really hard. It probably had something to do with the fact that I was watching the new American Gladiators, and I was getting pumped up. Such a great show. After the first 30 minutes I was really starting to feel the double unders and snatches from the morning so I slowed it down a bit.

After the elliptical I went to the track for a 1/2 mile run. That was my birthday run. Not as good as Kim or Catra, but it will have to do for now, I'll make it up later in the year.

I just found out some bad news. My CrossFit gym is closing on January 28th :( I just got started and now it's over. I'll have to find another option. I'm too addicted to quite now.

Sunday, January 13, 2008

Today was all about the elliptical. I think I finally got the hang of it. I had two separate sessions, the first was 45 minutes at a 6:42 pace, The second was 1 hour at a 6:25 pace. I was trying to keep my cadence between 80-90 rpm to mimic my running cadence. Most of it was done on the lowest resistance setting, but I did up it for a short time during the 1 hour session because I just couldn't seem to get my heart rate up. That didn't last long though, it was up in the 170's by the time I finished.

After that I ran one, pain free, mile around the indoor track, around 9 min. pace. It's been a looong time since I've run a mile, 15 days to be exact!

Saturday, January 12, 2008

I went to the rec this morning to try out some of the group fitness classes they offer. First, was a 1 hour Yoga CHI class. I guess it's supposed to be a mixture of Yoga and TAI CHI, but because I have never been to a Yoga or TAI CHI class I obviously missed the connection. This was a real challenge. I'm very inflexible, so getting into the different poses was difficult, if not impossible.

After that I tried the 1 hour Spinning class. This was a great cardio workout. I was able to keep up with the rest of the class, but it wasn't easy. I hope to be able to fit in these group fitness classes every week. They should help to keep me in shape while I'm not running, and keep me balanced when I start running again.

After the two classes I went for another 1/2 mile run on the indoor track. I had no pain in my leg. I think the yoga helped stretch out my Achilles. After the running I jumped on the elliptical for 30 minutes and 3.7 miles.

Friday, January 11, 2008

Today we practiced ring dips and upside down shoulder shrugs on the rings. The WOD was max shoulder press

3 reps: 75lbs
2 reps:85lbs
1 rep: 95lbs
1 rep: 100lbs
1 rep: 95lbs

Thursday, January 10, 2008

CrossFit Central 300 Challenge

I went to the rec. today after work to get more familiar with the elliptical. It felt more comfortable today, still a little weird. I spent 32 minutes on it for 3.5 miles. I also tried this new thing called running. I ran 0.5 miles around the indoor track. It felt pretty good. I'll be going to the doc. next week.
We continued the handstand practice today. I can do a pretty good headstand, and can do a handstand against a wall, but don't have the balance to do it free standing quite yet. We also practice Muscle-ups, which is a basic gymnastics move, but I'm no gymnast. The WOD was 6, 20 second rounds each of pull-ups, push-ups and squats, with 10 seconds rest inbetween each set.

Pull-ups: 1,2,2,2,2,3
Push-ups: 12,12,10,7,6,6
Squats: 17,17,17,17,17,17

Wednesday, January 9, 2008

Todady we had more practice on Kipping pull-ups and handstands.

The WOD was max dead lift 9 sets of 3,2,2,2,1,1,1,1,1

3 reps: 95 lbs
2 reps: 165 lbs
2 reps: 185 lbs
2 reps: 205 lbs
1 rep: 225
1 rep: 235
1 rep: 255 (failed)
1 rep: 240
1 rep 205

Tuesday, January 8, 2008

Yesterday (Monday) at CrossFit we did the CF Warm up followed by some instructional practice with Olympic lifts. The WOD was 10 rounds of 10 reps of overhead squats (with no weight) and dumbbell swings with a 30LB dumbbell.

Today was the CF warm up followed by practicing handstands. The WOD was 10 rounds of 10 squats 1 ring dip and 1 kipping pull-up. With the squats Ben(instructor) had me focus on proper form, which made the squats a hell of a lot harder. I finally got the hang of the kipping pull-ups, but I can still only do one at a time, its a complicated move, and I'm weak. The handstand practice was...interesting, It will be a looong time before I'm doing in WOD's involving handstand push-ups.

Sunday, January 6, 2008

I went to the gym today for a little time on the bike and elliptical. I figure I better get used to these two things as I will be using them quite a bit in place of running for a while. Whenever I go to the gym I always see people reading books and magazines while on the bike/elliptical/treadmill. So I thought I would get a head start on the new school quarter by reading one of my text books while working out. I found that working out and reading at the same time isn't as easy as it looks. It worked ok on the bike, but my butt went numb after 40 minutes so I switched to the elliptical. My head was bouncing around so much I couldn't read the words on the page. I don't know how people do it. The elliptical is still very strange to me. I can't get used to the motion.

Bike: 40 minutes, 7 miles
Elliptical: 10 minutes

Saturday, January 5, 2008

Cross Fit: Suffer on Saturday

Today we started with the CF warm up followed by some instruction and practice on pull-ups then did 8 intervals of Tabata squats.

Tabata squats: 8 rounds
Intervals=20 seconds of squats, 10 seconds of rest
I did 16 squats each 20 second round.

Thursday, January 3, 2008

I went to my first official CrossFit class today. The gym just started a new schedule that allows me to attend the 6am classes monday-friday.
The workout went like this

Crossfit Warmup:

three rounds of:
10 squats
10 second samson stretch
10 sit ups
10 back extensions
10 push ups
10 pull ups

Crosfit WOD:


20, one minute rounds of:
5 pull ups
10 push ups
15 squats

That was the real work out, my scaled workout was

20, one minute rounds of:
1 pull up
5 push ups
10 squats (I did 15 each for the first 8 sets)

The goal is to finish each round in 30 seconds then rest for 30 seconds before the next round.

the totals were 20 pull ups, 100 push ups, 240 squats

After the WOD we practiced a little jump roping. I used to be a pretty good jump roper back in my high school wrestling days. I am still decent but could use some practice. I did get the double-unders down. I also worked on my kipping pull ups which is a CF staple.

Wednesday, January 2, 2008

I haven't done much of anything since the race on Saturday. I was pretty sore Sunday and Monday. Apparently running 32 miles after no running for 2 weeks isn't a good idea. I'm still having problems with my shin/calf/Achilles on my left leg which will most likely mean a forced break from any good running for a while. So it doesn't look like I'll be going to Rocky Raccoon in Feb. I need to go to a doc and get this thing figured out soon. Like Tom's e-mail this morning warned me, only 100 days until McNaughton Park 150, If I'm even able to run by then...that's a depressing thought.