08.30.13 and 08 31.13: Team WoD

Friday-AM
Felt pretty good until around 12 of EMOM. Power cleans were clean, and fast. Push ups on the other hand had to be broken down

R12: 7-3-2-2-1
R14: 6-2-2-2-2-1

Cool-down: Row 500m 1:46

Saturday AM Team WoD
If I were to dream up the worst WoD, this would be in the top 5. Body weight exercises own me. I was able to carry more of the load through the deadlifts, power cleans and snatches, so my team mates could carry me through the the rest. Overall, had a great experience and was very enjoyable.

08.28.13: 1 Rep Max- Strick Press

AM
I am taking my Trigger Foam from now because it is awesome. After using it this morning my thoracic spine and quads felt like a million bucks. A little goes along with this roller.

Strength:
20 minutes to establish max

95/115/135/155/185/165

WoD
4 Rounds for time:
25 KB Swings (#53)
50 DU

R1: KB Swings (25)/ DU: Hit and miss just attempts
R2: KB Swings (25)/ DU: Hit and miss just attempts
R3: KB Swings (15/10) DU: Hit and miss just attempts
R4: KB Swings (15/5) DU: Hit and miss just attempts

Time: 13:26

08.26.13: 1R Max Deadlift

I had a good weekend recovery. My right knee is still giving me issues, its uncomfortable, but it is not really painful. Arthritis? Anyways, this is the first time I have done Deadlift in the last 8 years and was pleased with the results.

Strength 
Deadlift: 135 (4)/ 185 (4) 225 (3) 285 (2) (315) 1 365(X)

WoD
AMRAP  8 minutes:
Ground to Overhead x4 (#185)
Burpees x8

Round 1: G2O (4) Burpee (8)
Round 2: G2O (2/2) Burpee (8)
Round 3  G2O (1/1/1/1) Burpee (8)
Round 4: G2O (1/1/1/1) Burpee (8)
Round 5: G2O (1)

Results: 4 Rounds +1

08.23.13: Legs and Hips

AM
I have been on the road in IL for the last 4 days and kind of stiff. Got to the box a little early to get some foam rolling in to loosen those muscles. Mid-line went well, but I need work on "hollow rocks."

The WoD, I knew was going to a hard one. Tried to pace myself and but got torched into round 3.

R1: Burpee (20) FS (20) BJ (20)
R2: Burpee (20) FS (10/10) BJ (10/10)
R3: Burpee (10/10) FS (5/5/7/3) BJ (10/10)

Time: 13:26

PM
Went to Beaman Park and Rucked 7.5 miles with Ivan Carter. I just had my 6 bricks and water equally 35 lbs. I am thinking of getting smaller bricks and adding 4 bricks to the ruck to add additional weight.

Run for 1M Overview

After 11 days and 100 miles the virtual race that was waged is now over. After hours on the feet and gallons of sweat poured off me I can finally say,"It was worth every foot, to help support the Green Beret Foundation."  Here is a recap of the last week of my life.

Dailymile.com Statistics

There are somethings in life that seem like a great idea upon actually doing them, this is no exception. I say that now, but more than likely I will be doing this next year again. Below is the distance was covered each day, the style, the time it took and the average pace.

08.11.13: Day 11 of Run 1M

The last day of the challenge and I am almost done. The only distance left is the mile and half. I was going to get creative with a way to cover this distance, such as tire flips, bear crawls, or dead mermaid, but I am just ready to get this challenge done. So, I came up with the traditional walk method.

My watch was having problems getting a signal due to the thunderstorm that was on its way, therefore, I just kept walking to make sure I got my 1.5 miles. After getting home and mapping out my route I ended up with 2.1 miles. I noted the time I left and made a quick calculation. It took me 40:54 with an average pace of 19:54 to cover the 2.1 miles. I was pleased, I was DONE!
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Run for 1M 1.5 mi. covered. Mark it off the list!

Time: 40:54
Style: Slow walk
Average Pace: 19:54
Distance: 2.1 miles

08.10.13: P.M.: Day 10 of Run 1M

P.M.

Once we got home from the 5k this morning in Crockett Park, I sat around the house until around 12:00. The walk with the wife this morning was a nice recovery. After hydrating and fueling up I grabbed the ruck and hit the road around the house!

I love mapping this route because it looks like a Flag waving in the wind. The whole route is about 7.8 miles, so I had to walk the top square twice to get at least my 8.8 that I needed, but ended up being more. Better to have more than less. That's what the commercials say! I rucked 9.7 miles but stopped the Garmin at the time and distance I needed., which was 8.8 miles. This was accomplished in 2:40:30 with an average pace of 18:14. 

Above is every distance to finish the 26.2 miles of rucking. Since, the time starts the first day my total time for this distance is 7d 8h 40m. I should of planned a little better for better times, but this was a last minute decision to ruck the full-marathon.

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Run for 1M 26.2 covered... Mark it off the list!

Time: 7d 8h 40m

Style: Ruck

Average Pace:---

Distance: 26.2

08.10.13: A.M.: Day 10 of Run 1M

A.M.
What is a better way to start the morning than walking with the one that loves you and has supported me through this challenge. She is truly my better half!

We ended up at Crockett Park in Brentwood where the little league was having their football games. Being around them makes you want one. Any ways we knocked out 3.1 miles in 1:1:45 with an average pace of 19:54. It was a great day not only because I was with my cornerstone but I am almost done with this challenge!

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Run for 1M 5K covered..Mark it off the list!

Time: 1:1:45
Style:Walk
Average Pace: 19:54
Distance: 3.2 miles

08.09.13: Day 9 of Run1M

The last few days it feels like all I do is wake up, work, workout, eat, sleep rinse and repeat. What a week it has been. Glad it's Friday, even though I am not done yet.All I have to say is TGIF! Yesterday, down on the Music City Bike Way nearly killed me. Due to the heat and fatigue, by the time I got home I was spent. As we crossed over the pedestrian bridge Ivan marked his 100.1 miles done, must be a revealing  feeling, I wouldn't know. I still have over 12 more miles before I count the chickens.

Pedestrian Bridge, Nashville, TN

I tried a different pair of socks and shoes than normal, and regret it. About 6.5 miles into the ruck I started developing a hot spot on my left ball. I kept a close eye on it , but nothing ever came of it. If we would have gone much further I believe it would had taken me down. Make note to never do that before a challenge and to make a foot care pack.

Of course, we started the ruck without a plan, which makes for an interesting, fun ruck. Whats really nice about these expeditions are, you discover things and areas you would otherwise have not. We made our way around Capitol Hill and down into Bicentennial park. I have lived in Nashville for almost 2 years and never been through the park. It was amazing to see history of WWII monuments, with the granite globe and the amphitheater that lies in the middle of the city. We covered 9.0 miles in 2:57:00 with an average pace of 19:40. Tomorrow, will be a busy day. Better get some rest!

08.08.13: Day 8 of Run 1M and AM Crossfit

AM
It has been a week since I have done crossfit for obvious reason, but felt froggy this morning and went. The warm-up was new, and pretty neat. We played baseball, crossfit style. After this we did skill work for 10 minutes, in which I went with Handstand push-ups with a kip. Not bad for my first shot, but my left shoulder was giving me some issues. Need to work on these! The WoD itself isn't too bad, but for me it was awful. I hate pull-ups! Gotta work on my weaknesses, even though I don't want to. You are your weakest link! Look forward to doing more of this next week.

3 Rounds for Time:

R1: KB Swing (#53) x25
      CTB PU: Blu B- x15

R2: KB Swing (#53)- 10, 10, 5
      CTB PU : Green B- 8,7

R3: KB Swing (#53) 8,8,9
      CTB PU: Green B- 5, 4, 3, 3

Time: 12:30
Hate pull-ups!










PM
After today, will mark the end of the 50 miler. Ivan and I headed from Wave Country in the opposite direction towards Donaldson Pike. This was the first time I have actually made it pass McGavock High School. Normally, I head down into Shelby Bottoms or start at Shelby Bottoms. This was a nice change of pace and scenery. Here we covered 13.3 miles in 2:38:20 with an average pace of 11:54. It has been a long week, but it sure feels good to have this distance covered!

50 Miler supporting the GBF

Here is a recap of all the distances covered since August 1st that counted towards the 50 miler. I was looking for completion and didn't do a great job planning the distances together, so the official time from start to finish was 7d 2h 38m.

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Run for 1M 50mi covered. Mark it off the list!

Time: 7d 2h 38m
Style: Run/Walk
Average Pace:---
Distance: 50 miles

08.07:13: Day 7 of Run 1M

Woke up this morning and felt 100x better. Today, is going to be the half-marathon ruck. I started a little early and covered 6 miles before meeting up with Ivan. The ruck weights in at 55 lbs, which is a monster to haul around.

Just went with it

I am surprised that I have not been stopped and asked, "What are you doing?" I assume they think I am just homeless. I thought it was only appropriate since it was Wednesday aka "Hump Day" to actually ruck some! I started at 4:00 pm and kept going into the night. It was a long day and didn't get home until around 10:00pm. Just that much closer to the end. By completing the half marathon I am eligible for an additional random reward. 

Less than 3 hours, not bad.

Walked down to the Nature Center at Shelby Bottoms and then made my way back towards Downtown, Nashville. At Cumberland Park I met up with Ivan, and we made our way up to Music Row and down to Belmont. On our way back over Korean Veterans Blvd. I hit my 13.1. Here we stopped and I took a picture and reset my clock. It took 3:52:42 to complete that distance with a Ruck #55 averaging a pace of 17:46.  We ended up covering another 2.1 miles by the time going around LP Field and back into Cumberland Park. I am going to add this distance to my 50 miler.

Ready to hit the sack

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Run for 1M Half-Marathon Patch Earned! Mark it off the list!

Time:  3:52:42
Style: Ruck #55
Average Pace: 17:46
Distance: 13.1

08.06.13: Day 6 of Run 1M

I have been so worn out, I have failed to post my results on the Runfor 1M web-site and on the blog. Decided to do a walk/run for a bunch of miles for the 50 miler. Nothing real exciting about the Trek, but was accompanied by Jeff and Ivan for some distraction.

Zig-Zag Shelby Bottoms

At this point in time I am just trying to cover as much distance as possible to make-up from Sunday and the minimal 6.3 miles on Monday. My stomach feels much better, but I am still a little dehydrated.

Today, Tuesday August, 6th I only covered 12 miles. It took me 3:14:00 with an average pace of 16:07. Can you say snail pace? Oh well, this was not meant to be a race, especially since my time started last Thursday for the 50 miler.

08.05.13: Day 5 of Run 1M

Recovery Went Well

The Waving Flag

I have fallen a few miles behind due to a minor 24 hour stomach bug. I am a little dehydrated and probably should listen to the advice of my wife, and take another day off, but I am hard headed. I did decide to stay around the house and cut back on the miles. I had originally planned on using this distance as part of the 50 miles, but decided I needed to actually finish a few distances; therefore, I am using this recovery run for the 10K.

I ended up going a little further than a 10K, but its not about the time, it's all about the cause. The finishing time was 1:15:40 for 6.3 miles with an average pace of 12:00/mile. This was a long, hard, and lonely distance to cover. Hopefully, I will feel more like myself tomorrow and meet up with a few Nashville Ruckstars to cover some ground.
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Run For 1M 10K Patch Earned. Mark it off the list!

Time: 1:15:40
Style: Run/Walk
Average Pace: 12:00/mile
Distance: 6.31

08.03.13: Day 3 of Run 1M

Group Ruck

Nashville Ruckstars

You could not ask for a better morning than Saturday, to get together with friends a ruck out at Fontanel Mansion. We were accompanied by Liz, Ivan, Bryan, Jeff, Paul and his son Tristan, Sarah , Le and myself. It was a great turn out to knock out some distance. This was my first time out on the premise and was impressed by the trails, shops, food, and other activities they had to offer. I look forward to coming back and attending a concert.

8.34 miles was covered in 2:39:50 while rucking around 55 lbs. My body is starting to wear down with the variety of distances covered, and the lack of training, but I just gotta Keep Trekkan. I am going to ruck another 4.8 miles to knock out the 13.1 Ruck and finish that distance up. 

08.02.13: Day 2 of Run 1M

The left ankle is a bit sore from the slight roll, but besides that felt pretty good. After a .5 warm-up from Wave Country into Shelby Bottoms we were ready to kick it into gear. On the way to the Nature Center we hit as many trails as possible to limit the impact from the pavement. During this excursion we discovered Cornelia airport, which seemed to be abandoned, but was being used as a speedway for cyclist. This was a pretty cool find.

Shelby Bottom Loop

We had planned only on 8-10 miles ,but got side tracked and finished with 13.3 miles in 2:39:40. Less we will have to do at the end. We averaged 12:00/mile, which is slow in general, but there is a lot of ground to cover the next week.  Once again, I will tack this distance to the 50 miles. This leaves 27.4 miles left of just the 50 mile marker.

08.01.13: Day 1 of Run 1M

During the summer season Fleet Feet of Brentwood hosts a Trail Mixer out at Percy and Edwin Warner. Since, this was the norm we decided to hit the trails for the start of the 100 miles. Normally, we do either the white trail (2.5 miles) or the red trail (4.5), but today we conquered the red trail and used the connector trail into Edwin Warner Park to get conquered by the blue trail. I was accompanied by Ivan, who is also as crazy as I am, to agree to this challenge. We started some time after 6:00 pm, and figured we should be able to beat the dark. Within the first 4 miles we both had a close call injury by rolling ankles.

Percy and Edwin Warner Park- Red and Blue Trail

This is the longest distance I had covered in over 3 months, and to start out the first 9.3 miles with trails was probably not the smartest thing I have ever done, but it is what it is. Once, we finished the blue trail and made our way back to the Percy Warner by the connector trail, realization sank in. It appeared our pace had slowed down and have to  finish the last .5 miles in the dark. We made it a little further, before we had to start walking to prevent injury from a hidden root, rock or cliff. This was a great start to a long challenge.

We ended up with 9.3 miles in 2:01:20, which is an average pace of 13:02. This distance is going to be tacked onto the 50 miles, so in theory I guess this is the start time for it. I should of planned the time better, but I am just looking for completion.

Run For 1M

Starting August 1 and going through August 11 is Run for 1 Million Challenge.

This is the first time I have participated in a virtual race. You might be asking yourself, "What is a virtual race?" Basically, you run anywhere, trail, road, track, treadmill, or any other possible surface you can think of.  Then, you pick your distance, there are 6 to choose from a 1.5 mile, 5k, 10k, 13.1, 26.2, 50 mile or if you feel froggy ALL 6, equaling 100.1 miles. After you decided your distance, I picked 100.1 of course, you decide the route you want to take. You can partition the distance however you choose. You must record your running time and distance per each distance covered. It can be as simple as google maps, stopwatch or as sophisticated as a GPS device. If the distances are being partitioned the down time while running is included in your running time (i.e. lunch, pub breaks, etc.) The results must be posted for confirmation. I will rely on Daily-mile routes and pictures of my start/end time on my watch. Running multiple distances are allowed, for example, if you run 39.3 miles that can count for both the 26.2 and 13.1 distances, but if the times are not split the time will get extrapolated. So whats the big deal you ask yourself? All proceeds are benefiting the Green Beret Foundation. Stay tuned for the the updates on routes, distances, times, and rewards!

07.31.13: Clean and Jerk Max with GRT

AM: Clean and Jerk Max + WoD
I was super sore this morning, and figured it will be a bad morning. Overall, after stretching and warming up I felt fine. Started with 135 lb on clean and jerk and moved into 155, 185, 205, 215. I could not find 2 5lb plates, so I tried 235. I got the clean but missed the jerk.

Following the maxing was an intense WoD:
5 Rounds against a 3:00 minute running clock.
400 m
Max D/U
Rest 3 minutes

Round 1: 1:27 [33]
Round 2: 1:33 [19] Messed up and got frustrated
Round 3: 1:40 [28]
Round 4: 1:37 [33]
Round 5: 1:26 [54] Got lucky



PM: GRT at Cumberland Park
We got a good turn out tonight and was super excited about that. Ivan, Liz, Jeff and I led the way through a hot and humid ruck. We introduced the tunnel of love, and complex flutter kicks. After leaving the park we headed downtown Nashville and found a nice area of fountains (noted for the future). We covered a lot ground considering how hot and humid it was this evening.