Check check, is this thing on?

Packing it up for Hell's Hills

I've got my packing list together and it's just a matter of getting everything in the bag tomorrow. My goal is to have everything in the truck by noon and ready to go. That would be the plan because I know I didn't quite get that done before the Prickly Pear 50k last month and I was running in and out the door when I should have been on the road. In addition, the Mrs. and the the baby girl are coming along so I have to make sure I get all their things packed up as well.

I'll be packed by noon but just like the last run I wont be heading for Smithville until after the last Crossfit class. What's funny is that before the last run no one showed up for the 6:30 which was the first time that happened in a long time. I wonder if they knew I was going out of town. I feel kind of bad because I'm kind of hoping that because it's Good Friday everyone will show up to the 5:30 Crossfit, but now that I've said that I'll expect a crowd.

This will most likely be my longest run until August unless I kind find something in between. I will however be preparing for the Buffalo Springs 70.3 Ironman Triathlon which I just signed up for last night. I had it on my schedule but I just hadn't signed up yet. If you guessed that yesterday was the last day before the entry fee went up, you are correct. I'm really excited because the weather is perfect for getting on the bike and doing some Crossfit Endurance WODs; as well as, getting in the pool to swim. This will be my first experience at the half Ironman distance and I look forward to killing it.

All I can say about today's weather is WOW! What a beautiful day it was. Did my endurance workout earlier than I normally would have because I promised to hit for an hour with a friend before I had to go into the studio. I decided to run at the park where the tennis courts are just so I wouldn't be late. I don't think I've ever ran at this park before but I really liked it. I don't know how long ago they created the path but it's really uneven and even non existent in places (probably just covered with dirt and grass). I think I might try some of my longer runs here just because it seems like it would be good practice for the trails. At least, it's the best spot I've found in Corpus for some type of trail running simulation.

After my run, Matt drove up as I was changing into my tennis shoes, so the timing was perfect. It's been a while since I hit with Matt but I always enjoy it because he is rated a level higher than me. Sometimes it feels good to just hit the ball as hard as you can and you know the other cat is doing the same thing. I couldn't help but pause while we were hitting to take in how beautiful the sky was (Carolina Blue and not a cloud to be seen). I also couldn't believe how still it was. It was just a fantastic start to the day.

WOD: AMRAP in 12 minutes of

5 handstand push ups

10 reverse hyperextensions

15 jumps (21")

*4 rounds completed with 33 seconds remaining

Endurance WOD: 1/2 mile warm up followed by hop drills, small lunge drill, wall drill

8x 30 Second on/20 seconds off

Hit tennis balls for an hour

Back in the swing of things

Well the Prickly Pear 50K is now yesterdays news and it's definitely time to start looking towards my next race which will be the Hell's Hills 50K on April 3rd. Tomorrow will be my first run since last Saturday, so I'm ready to get back on track so that I can set a new 50k PR on April 3rd. I don't have much time but I think that my rest and nutrition are what are going to be crucial for making that happen. My goal is to finish in 6'30 or better on the Hell's Hills run.

I thought I would be doing this year's Wet-N-Wild Triathlon but Camille's on call and I failed to plan for the baby so it looks like I'll be a spectator come Saturday morning. The weather hasn't really been super conducive to swimming anyway so I haven't really had much time in the water. But since the swim in this tri is only 300 yds I felt like I could wing it pretty easily. The good news is the weather is really started to become more like spring so I should actually be able to start swimming regularly within the next week. At least, it's looking that way right now.

WOD: 3 minute warm up with jump rope

4 clapping push ups

8 kettlebell swings (1.5 pood)

12 squats

One round each minute for 15 minutes or until fail to complete the reps within the minute.

Endurance WOD: Rest day

2010 Prickly Pear 50K

When I decided to start trail running, I could have found a 5k or 10k to get started. I could have even signed up for the 10 mile Prickly Pear run but I didn't. I signed up to run the Prickly Pear 50k, but now that I've done it I'm glad I did. It was a little rough getting to San Antonio and to McAllister Park but in the end everything worked out.

I decided to wait until after the Friday evening classes to go up to San Antonio and I think I would have been fine with that if I had already been completely packed and had something to eat packed and ready to go. Instead, I ended up running in the house at least three times before I got out of the driveway and had to go to HEB when I got to San Antonio. My thinking was that I would get to San Antonio and hit Whole foods for all my racing needs. However, I got to Whole Foods at 9:30 only to discover that they close at 9. So, I rerouted to a nearby HEB and wondered around the isles trying to find everything I needed. I got to the host hotel around 1030 to check in and headed to my room. I decided to eat dinner (some turkey and half an avacodo) and start getting things ready for the morning. I think the lights went out at about 11:15.

I couldn't wait for the alarm to go off at 5:30. No...not because I was that excited but instead I had this incredible urge to pee. I was drinking a lot of water to ensure I was hydrated for the run and that's why I had to get up at 5 am instead. I used my Trigger Point kit while I ate some Turkey and an apple. I showered, and liberally applied the Body Glide (thank goodness I had a little one in my Camelbak because I didn't realize the one in my vanity bag was done). I tried to get everything from my room back to the truck in waves but ended up gooning myself when I dropped my room key and didn't realize it. I must have spent 10 minutes going through everything in the truck before I decided to retrace my route to the room and found it in the parking lot. Sheesh...that little incident had me rushing to get to the park which I did with just 10 minutes to pick up my number and get all my stuff to the drop point. I literally set my cooler and bag down and walked to the back of the pack at the starting line.

The countdown from five commences and before I have time to take a deep breath we're off. I guess I didn't need a deep breath because I ended up walking the first 1/2 mile or so. Who knew that there was only enough room for one person on the trail. So there I am thinking, this isn't trail running... it's trail walking. Fortunately, I was running before I knew it and enjoying the trails. I have never run trails before, it's nothing like road running and I love it. The footing is constantly changing beneath your feet, your under the canopy of the trees, your out in the sun, and if you're not paying attention you could be falling over that rock and down in the ravene. Seriously, I had two people, at different points in the first loop, go crashing down right in front of me. I personally had 6 opportunities to bust my ass but was fortunate enough to regain my footing. I don't know how they were doing it but the race directors found a way to make the roots get a little higher each loop. My times for each loop kept getting slower: loop 1 - 1'50, loop 2 - 2'30, and loop 3 - 2'45. I think I kept up on my hydration with my camelbak and I tried to eat a Larabar about every hour. I had some almond butter between laps 1 and 2 while I was changing my socks. It tasted so good, I think I had just a little to much. I think that may have affected how much water I was able to take on board on the second loop. In the end, I finished the 50K in in 7'30. I loved the course and had a great time, so you'll see me back next year.

The Synergy of Friends and Food

Last weekend my wife and I dropped our baby girl with my mother and headed to San Antonio to have dinner with an old high school friend who I haven't seen since....well high school. I'm still totally working the Paleo diet (a week and a day now) so the Mrs. got online and found Fogo De Chao which is a Brazialian steakhouse. You basically hit the salad bar to start and when you get back to your table the Gachos start circling your table with all kinds of delicious meats until you can't eat another bite. I had never heard of such a thing but she some how knew that was the place to go. It's a little early to call it love but it's definitely a strong like. So much so that, I was considering picking my parents up Saturday after I finish the Prickly Pear 50K and driving back to San Antonio. However, my mother is 9 pin bowling at 4 PM, so I would have to finish under 5 hours climb right in the truck and book it in order to do that. This has me thinking that lunch will be at the Antler?

I wonder how interactive cavemen were during their meals. Did they discuss what they hoped to accomplish outside the cave during the day at breakfast, how their day was going during lunch, or their dreams and aspirations for the future at dinner? In my mind, I can't really conceive it but it's a fact at some point in our evolution we began to do all of these things during our mealtimes. At some point in our history, mealtime became an opportunity to create an atmosphere of community. I think that is why some people turn to food for comfort. For them, food helps them relive that sense of community which is a feeling of safety, happiness, and acceptance. If that's to deep, then maybe it's just enough to say that we had a great dinner reunion.

Running WOD: 8x200M sprints (controlled effort due to the fact that the concrete was slippery. No nee to brake a leg the week of the 50K).

Where does the time go?

Wow, time flies when you're trying to get things done. Even if, it is just running around in circles. Speaking of running, I got an impromptu run in today after dropping my truck off for servicing before the drive up to San Antonio this weekend. I thought I would be able to get it done prior to my appointment with my first client, but no dice. Although, I was at the front of the line; the two cars behind me had appointments. No longer was I looking at a 30 minute oil change but instead closer to an hour and a half. So, no sir I will not be waiting for my vehicle in your lobby. I grabbed my backpack and hit the trail. You might chuckle when I say trail until you've seen the sidewalks in Corpus Christi. I tried several of my famous shortcuts and somehow arrived at the studio only 5 minutes late. It took about 45 minutes to get to the studio and 30 minutes jogging to get back to the dealership (thanks to one wrong turn). Sure, there was a wrong turn but sometimes that's how you end up discovering something new. It's like the saying says "nothing ventured nothing gained".

Paleo and the love of a cup of coffee

Day 1: Okay, I have to get used to this Paleo thing. So, I wake up this morning, brew up a nice cup of black coffee and pop in a couple of Splenda (dammit). I didn't mean to do that, so I had to start over from scratch. But, I guess that was a good thing because I had a chance to hit Starbucks for a delicious cup of coffee minus the Splenda. Then back home for some Stevia. Bam! Game back on. This is where some people may think I never started because of a very delicious cup of coffee. I googled "coffee on paleo" and got mixed reviews. I would say that more of the hits said no coffee but because I want my coffee I gave the ones that said coffee was okay a little more consideration. I found that Loren Cordain suggests that coffee be used in moderation. I also found someone who had done their research and found that coffee technically comes from a seed and not a bean. Regardless, I'm looking forward to making changes that I can maintain for the rest of my life and to be honest right now I don't want to quit drinking my coffee. I reserve the right to change my mind at a later date. So in the meantime, I'll continue to do my research but in the meantime for this challenge coffee is Paleo approved

The Ides of March are upon us.

It's time to chalk up February 2010 and I have to admit it was a pretty easy month. I didn't do any races and even took almost a week vacation to hit Vegas and the Strip. Man, I loves me some Las Vegas. What's funny is that it was easier to work out in Vegas than it was when I got home. I imagine part of the problem was letting my sleep cycle get out of whack, but it's hard not to want to stay up with all the bright lights and the lure of the blackjack tables. However, it's been a week and a half since we got back and I felt very tired last week. So with March arriving tomorrow and a 5K on March 6th, a 50K on March 13th, and sprint triathlon on March 20th it's time to make sure that my nutrition, training, and recovery are all on point.

In march I'll be starting the Paleo challenge. It's an idea I've been toying with for a while but just have never taken the plunge. I guess if all my friends jumped off a bridge, I would too, I would just be the last one. I really have an interest in raw foods and enjoy all the tips I get from other blogs but I've got to have my meat (please don't judge me). I'm thinking that I'll be using many of the raw recipes I've been wanting to try for quite a while. Right now, I assume any raw recipe would fill any expectations that the Paleo Diet would have of a food. I went to the grocery store this morning just to get ready for the next couple of days. I imagine that I'll have to be going to the store every few days to make sure I'm staying stalked up on the produce. So, let's see how easy this can be.

Too Much Chocolate

I considered myself fortunate yesterday. Because even though the cold front blew in (rain included), I was able to get my run in while it was still just really windy. I also had a little company while I did my warm up, my 100+ lb. chocolate lab Dylan. The reason it was fortunate to have Dylan along for the start was because just a month ago it looked like our family may have lost him due to post vaccine encephalitis as a result of his annual innoculations.

It was a Sunday morning in mid January and my daughter, Dylan, and I had just returned from our local grocery store. I gave a raw hyde and let him head to his favorite spot to eat it. About 15 minutes later, I heard him beside the couch making noises similar to when he rolls on his back acting all silly like he does many mornings. Next I heard his nails on our tile floors much like when he's really working to get that itch behind his ear. Because I couldn't see him, I got up to walk around the couch and that's when I saw Dylan convulsing on the floor. My wife and I first thought he might be choking on the raw hide but after we ensured his airway wasn't obstructed; all we could do was try to console him until he stopped seizing and became somewhat coherent. We took him to the vet hospital and over the next 24 hours he suffered another 6 seizures with no initial explanation. Everyday after at the vets seemed to bring two steps forward and one back. The seizures stopped but then he had diarhea, the diarhea stopped but then he had intestinal bleeding, and on and on. The vet told us he may never be the same cognitively, but we didn't care we love the big guy and it's not like we need him to do the taxes. So on Thursday, for better or worse, we decided to bring the big guy home.

It was rough at the start, because this dog was as high as a kite and he kept running into the walls and the furniture. We had to walk him every 15 minutes because the medications had him drinking gallons of water and because he was so disoriented he needed plenty of time to get outside without having an accident. It was a long process but with lots of love and attention Dylan got a little better. It started with a little wag of the tail, then he could get back on the bed, and finally his appetite was back. Now when his appetite came back, it really came back. Dylan has always been free fed but after eating a 40lb bag of dog food in two weeks, we had to start limiting how much we feed him because he has really started to fatten up. He was starting to become to much chocolate lab for one house. My wife started to walk him to give him some exercise but it wasn't until this week that he was well enough to start running. So, I was excited to see that he was able to make it a mile. Sure he's gone further in the past but it was just his way of telling me he's back. Well then, welcome back big guy.

Running WOD: 1 mile warm up

ball of foot drills

100m sprint at 70% effort

exaggerated foot pulls

100m sprint at 80% effort

Wall drill

100m sprint at 90%

2 x 12 minute intervals (covering as much distance in each interval) with 2 minutes rest between intervals.

Lure of the Loincloth

Beach to Bay is just a mere 12 weeks away (12 weeks from last Saturday to be exact). What is Beach to Bay you ask? For quite a few locals, it's the only reason all year that they peel their butts away from the couch. Some even put in a few weeks of training to prep for the 6 legged relay marathon. Each year the organizers let it grow just a little bit larger, so that in most recent years the city ends up with about 9000 runners/walkers struggling through the heat and wind to finish their leg of the run. Some of the runners are so serious about how they do in the relay that they practically take applications from potential runners; as well as, require oaths that team members will give every ounce of exertion for the team come race day to ensure maximum placement in the racing category. For the most part, I have always kind of fell somewhere in between the two extremes. Okay, I've probably been closer to the competitive side but I've never taken an application. However, there was the one year our team missed it's projected time and I found it necessary to interigate my fellow team members to find the guilty party. For your future reference, it's always the one who isn't quite sure what their time was because they forgot to start their Polar until a mile or so into the run.

So where does the lure of the loincloth come from? Well...In December, I found myself running a half marathon in town shortly after I finished reading "Born to Run". If you've never read it, pick up a copy because the only reason you'll want to put it down is to go run. So I'm running my half, getting into my groove, holding my form, and imagining myself on the endurance hunt just as Christopher McDougall writes in the book. I didn't see myself running down Ocean Drive but instead across the African plains with spear in hand. Running my prey to exhaustion just as our ancestors most likely did it. That's when I started thinking that it would be awesome to run my leg of the Beach to Bay Relay Marathon with nothing but warpaint, a spear, and a loincloth. Can you believe my wife wasn't excited to hear that? Still I stand undeterred. So with Beach to Bay just a mere 12 weeks away (12 weeks from last Saturday to be exact), I find myself in the market for a brand new loincloth.

3..2..1...Go!

Okay, so my wife made this blogging thing sound so fun and look so easy (which it had to be if I was going to be able to do it) that I just had to have one of my own. I knew I would most likely create a blog somehow related to fitness and nutrition since that has been what I've done for the last 15 years but I wasn't sure what angle to take. I own a Crossfit gym here in Corpus Christi and thought about that but I saw there were some pretty fanatical crossfitters with blogs already repping the community, and doing a good job at that. Plus, I don't think I'm that fanatical about it. Sure, I love to get my WOD on but I don't have dreams of winning the games one day, I haven't named my daughter or any of my animals after any benchmark WOD, and I certainly don't have any type of Crossfit related tattoos (i.e. Pukie on my stomach).

However, I didn't find any blogs by any Crossfit Endurance athletes and since I've become a Crossfit Endurance coach in the last year and I'm very involved in getting back into racing this year I've decided the focus of my blog will be on my training to get back into racing shape. The reason I say back into racing shape is because in August 2008 I had some kind of gunk take up residence in my lungs and hang around until February of 2009. It was so bad I couldn't show a new member our warm up without getting short of breath. I just couldn't shake what ever it was and eventually ended up on a few rounds of different antibiotics and an inhaler. When you're sick that long you just start to think that you'll never be well again, but in February the muck started to clear up and I started to finally feel better. Finally, I could work out again. So as soon as I could, I was back to my WODS and working on my Crossfit Endurance homework. I had a few more colds during the year but nothing that took more than a couple of weeks to get over and I was able to run my first marathon in San Antonio in November 2009.

Now we're in 2010 and I've filled my calendar with plenty of races to keep me busy. So far I've found 2 marathons, a 50k, a 50 miler, 2 sprint triathlons, 2 half Ironman triathlons, and who knows what else I'll find to do. So if you're ready let's get started. 3..2..1..Go!!!