CFHW #1

CFHW #3 qualifier

Wednesday WOD "Greg's B-day"

60 Min Bike

STANTON, Mich.

60 Min Run

OSCODA, Mich.

29 Min Run *Danish Festival Run*

100 Min Run (push)

GRIFFITH PARK -- Up the hill the long way. Needed a long workout to be ready for the Danish. This hurt in nearly every way possible. Lower back was smoked, hotter than hell and the old running legs were not quite in peak shape.

However, the Xfit has given me some nice dividends in terms of being able to slough off running boredom and ache. So the finish was strong and merry. iPod powered and loads of fun. We shall see.

53 Min Run (base)

SILVER LAKE -- Great one. Easy to start and helps bells for the last 2/3rds. Final sprint was truly special.

Lotsa music, dressed like a tool. Love it. Fun era.

54 Min Run (base) --166.5--

SILVER LAKE -- Easier pace than last week. Just a breezy run dressed like a dipshit with a iPhone. Keep givin' em hell.

52 Min Run (push)

SILVER LAKE -- Welp.

Neon top with the body rock.

30 miler

Mud run

35 Min Run (push) --167.5--

GRIFFITH PARK -- Haven't posted in a long time. Focus has shifted nearly entirely to CrossFit.

Since the marathon, I've truly run probably four times. One was a Mud Run, there were a couple on vacation in Mississippi and this one here.

Lots of short running work in XFit, but nothing over two miles. All that said, I kicked this run's ass. And it's my 8th day in a row working out. So there are some good arguments that I'm a better runner with doing only CrossFit.

But I want to mix one or two good distance efforts a week in. Running definitely provides an outlet that I love. And today was a great return.

Took spotify with me and crushed pretty much every portion of the course. Legs were singing a bit, but there was plenty of strength.

I'm running with something of a new body. Just finished a Paleo Challenge at Rec Center and lost 6.2 pounds of fat in six weeks. Gained 6 pounds of lean mass. Body fat went from 10.3% to 6.6. And that helps out on the course. Much easier to muscle speed. Awesome.

Race Report: 2012 LA Marathon (4:42)

LOS ANGELES -- Put in the long runs and felt mighty fine in the lead up to the long haul. Didn't do as many short and mid runs as perhaps I should have, but did tons of CrossFit leading up to it and, to me, those workouts are just as useful.

The whole thing was great. Lovely weather after being told it would be freezing and raining for days leading up to it. Instead, sunny and cool -- ideal conditions. A bit of strong winds, but generally lovely.

It all starts at Dodger Stadium, which was also ideal. Just a hop and a skip from the car to the starting line. Although, I was stuck in a line for the bathrooms when the gun went off...haha. And when I got in line to start, I ended up about 20k people back and about 15 mins late to the gate. Wow.

Run went very well. Spent most of the starting 8 miles passing folks on sidewalks while being careful not to dash and dart as much as in 2005. Saw Maggs and Beck in front of the Vista at mile 8 or 9 and that was awesome. All through Hollywood I felt fantastic. Just hanging back on the pace a bit and thinking maybe I could give a nice push after the 405 to slip under 4 hours. Really held back except down hills, where I took the free speed more than usual.

Just as the optimism was starting to swell a little past mile 15, I got (for the first time ever on a run) actual calf cramps in my right leg. Bizarre. And the thought that far from a PR, I'd not even finish the stupid race. Nothing like this last year during the super hot 28. Or this year (last month) during the 30 after three days of CrossFit. So weird. Hard to understand.

Reading up since, perhaps it was a lack of sleep or the long hours on my feet in the shop or even the long car rides to and from Arizona the days before. Either way, it makes no difference...my legs failed me for the first time in a race.

It ended up being one of my finest days, however, as I didn't get down on myself...drank more water, switched my stride to a shuffle, experimented with how much pace I could deal with...and ended up fighting through it. All credit to the CrossFit on that note. I had a lot more auxiliary strength to power me the 11 miles I didn't have my calves. And I left it all out there. I turned on the speed again with a mile or so to go and the finish line in view. Calves exploded on both sides every time I hit a normal stride. They had zero left. I was glad to be done, but was not spent emotionally or physically (cardio-wise, I mean).

I had a sub-4 in the sights, but ended up with a 4:42...8 mins off my old PR. At the end of the day, I ran a casual marathon on a whim without what I would describe as exceptional ramping up of my training. And that was my goal 18 months ago when I read Born to Run. Eff yeah. Good stuff.

55 Min Run (base) --164.5--

SILVER LAKE -- Best run in a long time. I've got a lot in the tank here. Great feeling.

35 Min Run (base) --168--

GRIFFITH PARK -- Did the quick up the hill to get some miles into the legs. Still loving that NY run. This one was good. Legs completely wrecked from CrossFit two days in a row. Tuff.

65 Min Run (base)

NEW YORK -- Ran in the cold and absolutely beat feet to stay warm. Went from Financial District down to Battery Park, up along the East River to around 10th then over to 5th and found my way back down. Pretty awesome. Really flew. Had some great moments of pace. Loved this run. Love this town.

240 Min Run (push) --164.5--

LOS FELIZ -- Did a double Dragon to hit 22 miles. Just pounded em out. Hit four CFs this week, including yesterday and Friday. Impressive effort from the legs. Just gone. Cardio was strong. Puffy scorched the legs and steamed the soul. Actually felt strong and peaceful on the last loop. But any incline just wrecked the speed. No climbers left. But still had something left. Could have finished the race distance, no doubt. Would have put me out, tho.

Good one. Great great effort. Top 10 all time training run I think considering the circumstances.

108 Min Run (base) --164--

LOS FELIZ -- Did the Dragon loop and felt stronger as the run progressed. Legs are heavy and back is pretty blown. But muddled through it and honestly finished quite strong.

But there wasn't much left from the week to dance with. So the time after the run has been pretty tiring and somewhat sore. Guess that's a good one. CrossFit is for real.

30 Min Run (push)

GRIFFITH PARK -- Had a tight window but got a great loop in. CrossFit is a great great complement to running. Lotsa upside.