I Finally Have A Reason

I stopped writing my blog first because I thought nobody was interested, (most likely true) nobody knew about it (definitely true), and I had lost my Mojo. I felt like I was simply writing for myself about a subject even I wasn't much interested in anymore. But all that changed on a long run listening to the Slow Runners Club podcast and the mentioned Daily Mile. Finally I have found a community I could relate to.

I discovered an 11 minute mile isn't so bad. I always thought I was terrible slow. Turns out I was average or so and that perked me up. Then I read about the mortal humans running their first races and they were so excited! Since I've run a hundred or so in my running career this was an eye opener. The excitement was back...for them and for me. And I met some amazing people. Husbands deployed, friends fighting depression, divorce...all life's little kicks in the onions but they mustered the strength to run. So what was my excuse. I'm a happy guy and I was a lazy guy. Now...the mojo is back.

With the encouragement of some amazon women, I am training for the Pittsburgh Marathon in May 2012, the Ogden Half at the end of May, and the jewel in the crown, the inaugural Canton Marathon when I finally get to meet some of my heroes. The mojo is back. The air doesn't feel as cold in the morning. My body doesn't hurt and the excuses are gone. Time to toughen the fuck up and be a runner.  And that is just what I am going to do.

Crossfit Endurance And Waiting Time

After seeing the doctor yesterday and hearing his opinion (and as I wait for the results of the x-rays) I stayed off my feet and did a Crossfit Endurance workout.
30 - 20 - 10 Reps For Time:  12:11 mins.
Full Cleans (25 lb d.bells)
Bench Presses (60 lbs.) (doesn't sound like anything but do it 60 times)


3 x 30 Decline bench Sit-ups


On The Bike: 8 x 20 secs. all out / 10 secs. recovery.

It was about 45 mins. total with the whole works. Circuit training with weights, hard Ab work and Tabata drills for speed. Very tough workout. And now I wait for the call.

Speed Hiking The Hills

Speed hiked 3.22 miles of high elevation paved trail in about 55 mins. My foot is bothering me and I finally made a doctor appointment for Thursday. I read where when you have pain on the top of your foot associated with swelling that gets worse during the run, it's probably a stress fracture unless proven otherwise. I have to find out. My half marathon is in 27 days. I know I'm in the shape to run it, I just don't know if I would end up in a cast if I try. Time to find out.

Another One For The Military...Bin Laden Is Dead!

Ran 2 easy miles in the rain. I usually take Monday off but it was so warm when I got up, and with my early Monday meeting I never have much time. But today, I put on the sneaks and ran a quick one in under 19 mins. (Quick for me in the rain and in the dark.) Great thing that Garmin. I wanted to run somewhere different so I just took off and when I hit a mile I circled around and headed fast for home. Great run on a warm, wet day.

For A Fallen Friend

I ran 3 miles today slowly in the pouring rain. Linda A. lost her husband in Afghanistan and a friend of hers ask that we run three miles for her. I thought about going to the gym and getting on the treadmill but it just wouldn't have been right. 3 Miles for Linda A. and her warrior husband.

Tabata This!

Figured I'd do a quick but excruciating little form of torture called Tabata. It can be done with almost anything....bike, rower, sprints, squats....but I choose my spin bike.With those of you not familiar, its a short warm-up followed by all out sprints for 20 seconds followed by only 10 sec. recoveries. You do sets of 8 (4 mins.) spin a little and then repeat 3 more times. Doesn't sound like much does it? Try it some time. Also threw in 5 sets of 50 decline bench sit-ups with a 25 lb. plate on my chest. That finished me off.

The Viciousness Of Cross Training

After a 6 miler followed by three days of vicious cross training, it's time for a rest. I feel good though. My legs and right foot aren't hurting and I've been icing as everyone suggested. Back in the saddle tomorrow with a quick three and a long run Sunday. Gonna shine up my Cannondale for a ride this weekend too. It's supposed to be nice.

Oh yeh, meet my clean up crew. Muffy, Duffy and Fluffy. Just friendly neighbors of mine (wink.)

Hiking The Grandview Trail

My foot still hurt but I HAD to get outside so I decided to hike the Grandview trail. It's a 4 mile loop of 12% to 15% inclines for a mile and a half, a little ridge line and then back down off the mountain. I fast hiked it in an hour and studied my Garmin the whole way. My heart rate monitor said I was at 154 bpm. That is amazing considering my max rate at my age is only about 160 and I never really felt out of breath. I panted and worked it but i didn't suffer at all.

My pace was 3.3 mph which isn't bad considering the grade and leaning into a howling wind. The downhill side was a quad buster. Great day! It felt so good to get the heart going somewhere other than on a spin bike.

Mountain Climbing With Lance

Crossfit Endurance day two. My foot is still swollen so I worked the Crossfit Endurance wod. I warmed up with 5 x 50 bench crunches for abs, (Chica would be so proud of me) and spun on my bike for a couple of miles. The actual workout was a two mile hill climb in the highest resistance you could hold and still maintain at least 60 rpm. My resistance only went to 10 and I could hold 75 rpm so I felt pretty good about that until I got off the bike and crawled up the stairs.

Crossfit Endurance Playbook

My foot was sore so I went to the Crossfit Endurance Playbook.
21 - 15 - 9 reps for time = 15 mins.
Lat Pulls / Decline Bench Sit-Ups / Bench Press / Squats
(That's a circuit of the four exercises done for the number of reps continuously with no rest.

4 X 5 Min. all out intervals on the Spin Bike with 3 min. recoveries.

One would think that with one's background in running, this would be a walk in the park. It was indeed a very nasty walk in a very nasty park in a very bad neighborhood. Absolutely kicked my butt. And if you ever try it and it doesn't kick ya, you weren't moving fast enough lol. Killer!