LBI 18 Mile Run

It's almost time to run the LBI 18 Mile run and this years build up has taken a completely different path then the previous two years. The first year, the goal was to finish and see if I'd be interested in running a marathon (I think I finished 9th in 2008). In 2009, I new a was running a marathon and used the race as a check point in my build up. I finished 5th but neglected to pick up my chip the morning of because I already had my number. My last mile was in 5:30, one minute faster than what I started at. Two days later I couldn't run without being in pain and had to take a month and a half off. All of which led to a sub par 2:59 debut 26.2. This year's build up has been filled with lots of strength training, improved nutrition, faster more intense running and more efficient running mechanics. Since June I have been adding more and more CrossFit and CrossFit Endurance programing to my training to see if my racing would improve. In june I ran a 5k in 17:30 last week I closed out a 90 minute run with Craig Segal in 5:47, 5:37, 5:31. Yesterday I ran a 2.6 mile TT and averaged 5:20. What will this all mean on Sunday October 10, 2010? Beats me, I'm still not sure if I'm going to try to go out and kill it as I may have another surprise planned for the following Sunday. Regardless I'm going to go out and enjoy it. Here's a look at what I'll been doing since the CFE certification at CrossFit Morristown There are a few days missing here and there. Some of the days missing have either been Tabata Sprints or 2 x 1200 hill runs @ Hartshorne.

September 13, 2010
A.M. WOD : 10 x 1:1 @ Boro Track, light jog, active warm up, form drills followed with 4 x 100 meter sprint w. full recovery.
P.M. Overhead Squat work. 10, 10, 10, 10, 8, 8, 6, 6, warm up sets starting very light. 5 - 3 - 2 - 1 maxing out at 105.

September 14, 2010
10 : 30 second hill sprint w. 90 second recovery @ Hartshorne Woods w. 90 seconds recovery. Tried to run as fast as possible while maintaining proper running mechanics. Easy mile cool down, 4 x 30 walking lunge

September 15, 2010
A.M. WOD : 1:1, :45, 1:00, 1:30, 3:00, 6:00, 3:00, 1:30, 1:00, 45
P.M. S&C WOD : Every minute on the minute for 8 minutes 3 : push press. Rest 3 minutes, then every minute on the minute for 8 minutes, 5 x DB swing (no KB) #50, 5 x squat w DB, 5 clapping push ups.

September 16, 2010
A.M. WOD : 2 x 5:00 w. 2:00 rest, 5 x 1:00 w. :30 rest. Ran on the roads and had no problem with my feet. Focused on keeping my feet under my general center of mass.
P.M. S&C WOD : 5 x 5, Squat Clean #95, Bench 135

September 17, 2010
Awesome trip to the dentist for 3 fillings!!! No training

September 18, 2010
6 x 800 w. 90 seconds recovery : 2:28, 2:25, 2:26, 2:29, 2:32, 2:29 - Warm up easy mile jog, active movements, 4 x 100 meter sprint w. full recovery. Cool down easy mile.

September 19, 2010
40 minute TT

September 20, 2010
7 Rounds
7 Squat Clean Thruster #95
7 Chest to Bar Pull Ups
rest 5 minutes
12 minutes AMRAP - 6 rounds 3 Power Cleans
8 Hang Power Cleans
8 Wall Ball Shots
8 Knee to Elbow

September 24, 2010
100 Pull ups
100 Lunges
100 Burpees
100 Squats
100 Push ups
100 Sit ups
100 Double Unders
30:31

September 25, 2010
Rest Day - Six Flags!!!

September 27, 2010
WOD : CrossFit/USAW Triplet
10 Minutes AMRAP
6 x Squat Clean #80
12 x Chest to bar pull ups
24 Double Unders
5 rounds 12 pull ups

September 28, 2010
A.M. S&C WOD @ CF Morristown
7 rounds for time
14 x roll outs
5 x thruster
finished in 8 minutes give or take, didn't have my glasses on and never bothered to check the clock.

P.M. 1 :1 - 3 : 3, Covered 970 meters on each 3 minute interval.

September 29, 2010
A.M. WOD : 90 minute run in Holmdel closed the last three miles in 5:47, 5:37.5:31
P.M. Oly seminar @ CF Morristown. First ever Snatch with weight! Also, spent most of the day in the dentist chair having my implants put in finally!

September 30, 2010
2 x 1200 hill run with full recovery @ Hartshorne Woods. Mouth was sore from yesterday's 4 hour dentist ordeal but at least I can smile now!

October 1, 2010
5 x 2 Shoulder Press w. 2:00 rest
5 x 3 Front Squat w. 2:00 rest

10 Rounds for time
Dead Lift #135 x 15
Push ups/hands up x 15
20:31

October 2, 2010
A.M. WOD: Muscle up and Double Under practice. Double Unders are harder with RX Rope.
P.M. WOD 1:1 - 12 x 1:00 w. 1:00 rest @ Holmdel Park, felt good running fast on the hills.


October 4, 2010
A.M. WOD : 4 x 5 minutes w. 3 minutes rest in the wind and rain. Felt pretty good considering the conditions. I hate running in the rain.

P.M. WOD: Tried to complete the Rx CFE WOD but after 5 x 15 knees to elbows w. :20 rest the 5 x 20 chest to bar pull ups was all but impossible. Bagged the pull ups rested a bit then did 5 x 25 med ball slams w. :20 rest. I almost knocked out my new grill when I grabbed the wrong MB to slam and took the first slam in the face.