Crossfit log for Thursday, January 31st

Meh.

Workout wasn't stellar. Still a bit queasy, but no sore throat anymore. And the aches are gone (well the strep induced ones anyway).

Strength was split jerk. Worked with a new guy so I didn't feel the need to go heavy, topped out at 115# while most everybody else was going for PR's.

The WOD had ground to over head, I should've stayed with girls blue, but at 85#, I couldn't. I had a women's bar and 35# plates, putting me at 105#, but someone need a 35# for the walking lunges, so I went up, when I should've gone down, did 125#. It was the wrong decision.

The WOD was 3 rounds for time
5 ground to over head
8 push ups - hand release
2 lengths overhead walking lunges 25# plate (women's blue was only 10#, I just couldn't).

Tomorrow I'll go easier, no matter what.

Well this is getting a bit ridiculous

Strep throat. Again.
This new antibiotic (amoxil-clavulin) is supposed to eradicate everything. It better work.

I have a referral to a specialist to see about a possible tonsillectomy. Hopefully it won't come to that.

In the mean time I'm taking a pro-biotic supplement to help rebuild my GI flora after the eradicator kills everything in it's path.

Wish me luck folks. As if getting old wasn't bad enough!


I thought the last round with Biaxin would kill it good, but it hasn't even been a month and it's back. The antibiotic I'm on is very strong, and doing a number on my digestive system.

Despite the queasies, I feel up to going to Crossfit tomorrow. I'll take it easy. Women's blue no more, this week and next. Two days on, two days off (weekend), two days on, one day off (Wednesday), two days on, then Monday see if I feel up to men's blue and the regular 5 day/week schedule.

Unless I feel like crap, in which case I'll revise the plan.

Crossfit log for Friday, January 25th

DNF this morning.

My back started feeling sore last night, a good 8 hours after the workout. Strange. DOMS? I guess. Feels like a strain, but I was fine all day, and didn't do anything to it that evening. Oh well.

I did the strength work, strict press, 4 set of 8 reps (did 65#) that was fine.

The WOD was 4 rounds of
6 ring dips (or 10 bar dips)
15 box jumps 24"
5 ground to over head (essentially clean and jerk) 95# (blue was 115#-135#, I tried 120# wasn't happening and didn't have time to try anything else, so went with 95#)

Made no difference. I made it to the clean and jerk of round 2 and called it quits.

Oh well, rest for the weekend, start over on Monday.

Crossfit log for Thursday, January 24th

Today was rough.

Strength was dead lift 5 sets of 5 (tap and go).
185# - 225# - 225# - 225# - 235#

Must not be recovered from the stomach bug and/or the marathon. This WOD had me shaking by round 2.

3 rounds for time:
15 Thrusters, 75#
15 kettle bell swings 16kg
15 double unders.

Normally I'd have done either red weight or red reps (They had 20 thrusters and 30 double unders, not sure about the kb swings probably 25 and the bar was 95# and 24kg kettle bell), I'm really glad I didn't. The dead lifts certainly play a roll in the shakes.

But I feel better now. So bonus.

Crossfit log for Wednesday, January 23rd

Almost didn't go again this morning. Went to bed still feeling queasy. Watched the Maltese Falcon until nearly midnight, I even turned off my alarm at around 2:00am when I woke up, thinking I wouldn't risk it. But my brain woke me up at 4:55 just before my alarm would've gone off so I figured since I was awake anyway I'd give it the old college try.

Wasn't stellar, but it I got it done. Didn't feel like total crap, but I was nearly at 100% that's for sure.

WOD Wednesday, we actually did a skill instead of strength. Tricep dips with kipping (a fortuitous video on the crossfit youtube channel provided some guidance)

Then we went into Fight Gone Bad.
Knowing I wouldn't be hitting any PR's today I took it fairly easy (as easy as you can doing FGB), rowing sucked, wall balls were okay, push press were surprisingly good, sumo dead lift high pull weren't fun, and shockingly, my box jumps really suffered. Scored 206, nearly 30 points off my PR, but it's done.

FYI

Fight Gone Bad.

3 rounds for score: 5 minute (1 min at each station) + 1 minute rest between rounds.
-wallball 20# med ball 10' target (1 rep = 1 point)
-sumo dead lift high pull 75# bar (1 rep = 1 point)
-box jumps 20" box (1 rep = 1 point)
-push press (1 rep = 1 point)
-row (1 cal = 1 point)

Crossfit log for Monday, January 21th

Thankfully today's workout wasn't very leg intensive.

Strength: Clean and Jerk complex. Warm up to 70-75% of 1 rep max then perform the following series, same weight throughout:
- 1 clean, 3 jerks
- 3 cleans, 1 jerk
- 1 clean, 3 jerks
- 3 cleans, 1 jerk

Did 115# which is between 70% (112#) and 75% (120#) of my 160# max.

WOD was a 14min AMRAP
-6 pull ups
-5 handstand push ups (or 8 hand release push ups)
-10 double unders

Managed 3 rounds with the hand stand push ups, but it took 3 tries to get to 5 in the third rounds, so I switched to push ups to keep the intensity up. Managed another 5 rounds doing that. Total 8 rounds

Double unders, 3 rounds I did the 10 straight, 3 rounds I took 3 tries to get to 10, (4, 4 and 2 in all three cases), two rounds, including the last I couldn't string together two double unders to save my life, very frustrating. But a good workout nonetheless.

Crossfit log for Saturday, January 19th

Well I'm glad that's over.

Back at Crossfit yesterday, felt fine going in but quickly became aware that my legs weren't quite recovered yet.

Strength: 4 sets of 3 heavy dead lifts, increasing weight.
185# - 205# - 225# - 235#
Last rep I ran out of grip strength.

WOD was a killer on the legs.
12 min AMRAP
-100 wall balls
-50 kettle bell swings 16kg
-50 thrusters 75#

Made it to 8 thrusters.

Seems I'm a little bit goofy

My Superboy costume was the best 60 bucks I ever spent.


Turning 42 this year, I wanted to run a marathon close to my birthday, but that really didn't work out. So as it happens, the Walt Disney World Marathon fell 4 days after I turned 42.2. This had to be a sign. When Kiza gave the go ahead to register she gave one caveat. You don't go all the way to Disney to run "just a Marathon". It was on my bucket list, so I figured: why not. I registered for the Goofy race and a half challenge. I really wanted that Goofy medal. (I didn't do the "Dopey" as mentioned in this post when I registered)

The next task was a costume, I had to do it in a costume. I found the coolest Superboy costume on a Chinese web site, $40 plus $20 shipping. I hummed and I hawed and in a moment of courage or insanity, I ordered it. I was a little surprised when I actually received it, I somehow imagined it was a scam or it would look nothing like the picture. I couldn't have been more wrong. This would make the race so much more fun, but I couldn't have imagined just how much more.

Training was not stellar. Cold and wet days, running back to back long runs, getting sick, all made it difficult to get good quality runs in. For the first time in my running life I found myself loathing the thought of going out for a run. Usually after 10 or 20 minutes of any given run, I'd find a groove and be happy with my run. Not this time. Every step of every run seemed more laborious than the last. I really wasn't enjoying my training. My longest training weekend was a 15km/31km combo, and that was only once. The rest were 10km/20somethingkm or a 30km with no Saturday run, and there were too few of those.


I did have a few cards up my sleeve though, I had trained running continuously, plus my Saturday pace was typically faster than the longer Sunday runs. On race day my legs wouldn't be as trashed since I was running the half with Kiza at a 6:30/km average pace, about a minute per km slower than in training, plus doing 10's a 1's which would ease the toll taken on my legs. Also, much of my training was on poor footing, in varying depths of snow and slush, and race day would be on dry pavement which would also be less taxing.


The only other variable was the weather and how a full Lycra bodysuit would affect my ability to run in hot Florida weather. Early race start and water retention of the suit might mitigate the risks.


The parade of zombies was much more lively and jovial than at Ironman. These people were way happier than they should've been before 4:00am. The Disney affair is very much an event for beginners. The average finish times are way slower than most races. Consequently, everyone is just so incredibly happy to be there, often in disbelief that they are actually doing this. It was rather refreshing. Not a lot of egos.


The march was endless, (and we were still in the bag check area!) and I was quite chilly even in my bodysuit. Huge port-a-potties lines congested passage to the corrals, we inched our way to the start area with the clock ticking dangerously close to start time. Ultimately we arrived at corral B with only 1 minute to spare before the 5:00am cut off at which time they said if you weren't in your corral you couldn't start the race. Clearly they didn't enforce this rule.


I liked the fireworks better than the Army Run's Howitzer. Being in corral B we got to see them 3 times, wheelchair start, corral A start and our start.





There were lots of long roads and parking lots, but there were so many runners you didn't really get that lonely feeling. Once in while there would be an entertainment station with a DJ or a marching band (standing still) or photo ops (which had long line ups, so we opted not to stop). Every one of these places where spectators were close enough to see us (and there was good enough lighting) I would hear: "Go Superman!"

At around mile 4, we came around the motor speedway (the out side, not the inside like the Marathon would) and caught our first glimpse of Cinderella's castle. That was magical. It was draped in pixie dust. But it sure seemed far away.


Coming into Magic Kingdom, even the staff (or "cast members" as they are called) would call out: "Go Superman!". But nothing could prepare me for Main street USA. The crowd erupted for us.


Well, for Superman. Poor Kiza, she was just "the girl running next to Superman". (sorry babe, next time you wear the costume)!


We stopped to take a pic of Kiza with Cinderella's castle in the background then ran around Tomorrow Land (Kiza commented that it must be hard to keep that from becoming Yesterday land), then through the castle to the sound of blaring trumpets. Very cool indeed.



And just like that, we were through Magic Kingdom and back on the lonely road headed back to Epcot.


Just before the end there was a rather nasty up hill (overpass I think) were the soldiers from Toy Story were "encouraging" people up the hill.


Next thing I know Sarge is yelling "Superman! Get down and give me three", stunned, I dropped and started doing push ups. Make it FIVE he says (apparently to give Kiza enough time to snap a pic)! Thanks a lot. I can't believe I actually did that, but I didn't have the presence of mind to do anything else. At least it made for a good pic.





Coming back in to Epcot, the cheers for Superman started again with a vengeance, as daylight increased more people could see the giant red "S" from further away. I decided then and there that I had to wear the costume for the Marathon, the benefit of the crowd support out weighed the risk of heat, and I would use my mitigation strategy too.


Kiza's foot held out, we finished strong in 2:19:02, all things considered, an admirable time. I was very proud of her. Then we walked all over the place and back looking for the buses. Frustrating end to the event, but we were happy once we were on our bus, headed back to the resort and the kids.


The Marathon was going to be a crap shoot, I think it was the first time I went into a race really not knowing if I'd be able to finish it. I was under trained for Vegas in 2007 but in complete denial. This time I knew I didn't have adequate training.


I decided not to run with a watch or Garmin during the Marathon and rely on perceived effort. Since the plan was to go as hard as I could while the sun was still down and bank as much time as I could before it got too hot. I'd likely have to ease off at the end anyway so it made sense as a race strategy. Although I had no real goal, I did want to try and make it under my 3:58 from Vegas (didn't happen).


I decided to walk the mile markers, it wouldn't be exactly 10s and 1s but it would do. Turns out they each had a clock so I'd have an idea of my progress.


Once it started to warm up I began pouring water on my suit at each water station. This turned out to be a very effective strategy. I was through the half in 1:56 and change and hadn't seen the sun yet. I kept pushing the pace and it wasn't until mile 15 that the sun finally broke the tree line and even then only when we were at the top of an overpass.


By ESPN Wide world of Sports, there was no hiding from the sun anymore, but the water retention in the suit was doing it's job. Things got considerably harder by mile 19, but that was more to do with my fitness than the heat.


If the the cheers for Superboy were amazing during the half, they paled in comparison to the Marathon, I felt like a rock star. The thing with Superman, much like the Disney characters, everybody recognizes that big red "S", young and old, across all cultures. In the parks it was even better, the staff would call out to me, parents would point me out to their kids, if I struck a Superman flying pose with one arm out front, the crowd would go wild. Running through the baseball stadium when I was on the jumbo-tron, the stadium went crazy.

Definitely the best 60 bucks I ever spent.

The last few miles were really rough, I don't remember ever looking forward to a finish line so much. Coming around the Pavilions of the world in Epcot I had nothing left, even the cheers for Superman weren't enough to put any kind of bounce in my step. I ran, well jogged, to be sure, I took no unscheduled walk breaks, but I was sure looking for those mile markers at the end, let me tell you.


Then there it was, just like the day before, the finish line was before me, the crowd cheered, the announcer cried "Here comes Superman", and I did it. I ran a Marathon. No matter how you slice it, that is a very cool thing to be able to say, regardless of whether you did the half the day before or not. I was Superman.

During the race there were signs along the road. I first noticed them along the worst part of the course, where it goes along the waste treatment centre, the signed talked about how much water is recycled and whatnot. I mostly ignored them, but at one point my eye fell upon one that was a quote by Walt himself, it said: "It's kinda fun doing the impossible" - Walt Disney. It really struck a chord, I felt like I was doing exactly that, the impossible.


Donald Duck Half Marathon 2:19:02

Mickey Mouse Marathon 4:04:29

Goofy Race and a half challenge: 6:23:31


I couldn't be happier.

Crossfit log for Wednesday, January 9th

Ran yesterday to work out the kinks from Monday's Crossfit. 5km 25:46. Felt pretty good.

Today was WOD Wednesday.

I went light since there's that whole two races in two days thing coming up.

22 min cap:
500m row
2 rope climbs
4 cleans 85#
2 lengths farmer walk with 2 20kg kettle bells
2 rope climbs
8 cleans 85#
4 lengths farmer walk with 2 20kg kettle bells
1 rope climbs
12 cleans 85#
6 lengths farmer walk with 2 20kg kettle bells
1 rope climbs
16 cleans 85#
8 lengths farmer walk with 2 20kg kettle bells


The bar for blue was to be between 95# and 115#, which would've made this far more challenging, especially with the last to rounds of 12 and 16 cleans! But I'm happy with the weight I chose.

16:46

Crossfit log for Monday, January 7th

Strength work was clean and jerk complex
25 min to find max at:
1 power clean
1 hang full clean
1 full clean
2 jerks.

Since I'd been away for two weeks I went easy and maxed out at 115#

We were supposed to use that weight for the WOD but I dropped it to 105#, I'll be sore enough, no need to push it.

WOD: 6 rounds, 10 minute cap
1 clean and jerk
5 pull ups
10 push ups
15 air squats

Finished with 1:08 left on the clock. Bloody push ups, last three rounds I had to stop at 5 and take a break before resuming. The rest was fine.

Yet another coures of antibiotics

Strep throat again. Glad I caught it before the trip.

Biaxin this time.  Stronger than just plain amoxil. Should be fine for the races.