Almost there...

Just a matter of days until the Portland Marathon.
I have not posted much, mostly because I have been running a ton.

A couple of weeks ago I ran my 20 mile run day and it felt GREAT. Took about 3 hours. I could have continued for another 6 miles no problem. I figure if I keep a decent pace and just keep moving, I should be able to get <3:45 on race day. Wish me luck!

The other main event in recent weeks was my attempt at Fight Gone Bad. FGB is a monumental CrossFit workout that really tests and challenges your overall fitness. There are 5 stations set up and a clock running non-stop for 5 minutes. You rotate to the next station at the minute mark trying to rack up as many 'reps' (points) as possible. There is a 1 minute rest between the 5 minutes round and a total of 3 five minute rounds... so from beginning to end, this is only a 17 minute workout (3 sets of 5 minute round plus the two 1 minute rests between round 1 and 2, and 2 and 3).

The stations are:
- Wall Ball (with a 20# medicine ball, squat down and explode upward throwing the ball 10' into the air, off the wall, catch and repeat quickly)
- Sumo Deadlift High Pulls with 75#
- 20" Box Jump
- Push Press with 75#
- Row (calories count for points)

My previous FGB score was in the ball park of 212 point for ALL 3 rounds.
My current FGB score is 266 points... not bad! I want 300.

Once I am done with all of this training for the Marathon, I will be back onto my 3 days on/1 day off workout regimen and start my progress toward strength and power... watch out FRAN... Sub 6 minutes, here I come!!!

More Running...

So - Friday... out for another Run!

This was a decent, solid pace 5 mile run. I will continue to do 2-3 Five mile runs throughout the week and then a big monster run on the weekend until the Portland Marathon.

Tomorrow (Sunday) I will join my friend, Nicole, and we will chip away at a 15 mile run - rain or shine!

Next week we should attempt 18.

The following week would be 20 miles.

From that point out, nothing more than 6 miles

I am really looking forward to this event. My running has been strong, quick, and pain free. I am really curious on how well I will do this year. Two years ago I set a personal record by completing the marathon in 3:56... I want to take at least 10 minutes off of my time this year.

We will see!

RUN... 5 miler...

Tuesday September 2nd... Main workout was a 5 mile run. It felt strong. Something clicked -

This stuff doesn't get easier - you get more bad-ass. You are able to push aside the discomfort, the pain, the 'negative' self talk, the frustrations, etc a little bit longer. You are able to POWER through your challenge a little bit further. You are able to take on that hill or climb that used to cause you to hesitate, but now you CHALLENGE it to take you down.

Again, it's not that it gets easier... because nothing about this stuff is EASY. It's about eliminating the fear and the obstacle and proving to yourself that you can do ANYTHING.

Below are some still shots of a Muscle Up... it's funny because most people CAN NOT do these. It took me nearly a year to get this down.

In the Gymnastic World - this is one of the most BASIC, entry level moves. In the Real World, it is damn hard. Being able to get yourself from a static hanging position UNDER an object, then transfer your weight to a locked out position OVER the object takes strength, agility, and speed.

September 1st...

I am SHOCKED that Summer is over... that was quick.

today's workout came from the CrossFit main site (www.crossfit.com)

It is a version of 'FRAN' but with Running... right up my alley!!!

Here is goes:

1 mile run

21 Thrusters - 95#

21 Pull Ups

800m Run

15 Thrusters - 95#

15 Pull Ups

400m Run

9 Thrusters - 95#

9 Pull Ups

Time - 21:04

Back in the swing of it...

Alright...

Hood to Coast is done - what a BLAST. I had an awesome time, ran fast, and made great friends!

I will post a 'Things I Learned on Hood to Coast..." article within a few days, so keep your eyes open.

As far as a workout goes, I pieced something together for today:

3 Rounds for Time

5 Shoulder Press 95#

9 Dips with the Rings

11 Pull Ups

400m Run

Updates...

Well, it has been a busy month.

Work is crazy (although I am on vacation...) It is going to be nuts when I get back.

My CrossFit training is going great! New Diet going Great!

I am currently training for a monster Relay that will take place starting next Friday. 12 of us will relay our way from the top of Mt. Hood all the way to the Oregon Coast. 197 miles in total. We are shooting to complete this run in less than 30 hours.

After that - I am building up momentum for the Portland Marathon on October 4th.

I will post as often as possible. Be patient - more pics/stories to come!

DEADLIFT

I have been BUSY - new diet, new workouts, new focus...

Teaching CrossFit nearly 6 times a week now.

Here is my latest attempt for a 1 Rep Max on the Deadlift

Other achievements:

Yesterday I completed 'Kelly'

5 Rounds for time

400m Run

30 Box Jumps (I used a 20" Box)

30 Wall Ball Shots (20lb Ball)

Time: 26:33 PR