Day 76

Workout:
1.  3 rnds
20 wallballs (15lbs/15ft) / 20 Pushups / 400m run

2. 10 x 200m sprint w/ 50 sec rest then 100 situps(unanchored)

3 hr rest

3. Modified Filthy Fifty:
For time
-50 box jumps (24")
-50 pullups
-50 dumbell swings (55lbs)
-50 walking lunges
-50 knees-to-elbows
-50 Push Press (95lbs)
-50 GHD extensions
-50 wallballs (15lbs/10ft)
-50 burpees
-50 Double Unders

Results:
1.N/A
2.N/A
3. 44m54s

Notes:
That filthy fifty absolutely destroyed me.  After the deadlifts my lower back was toast, especially after the GHD extensions.  The Sealfit prescription called for two rounds but I halved it due to time constraints (I'm starting to get the feeling that most special forces candidates don't go to class and study for 9 hours a day).  I'm very much looking forward to trying the filthy fifty again sometime, when I'm not fried and the weights aren't scaled up.  As much as the workout killed me, I managed to get 50 double unders unbroken at the end...I like those.

Other News:
Are you taking Vit. D supplements because your doc told you too, then read this...you are most likely not Vit. D deficient...supplementation is rarely if ever the answer to vitamin deficiencies.

Day 75

Workout:
1.  For time: 50 x Curtis P complexes (Clean, L lunge, R lung, Push Press) w/ 105 lbs

2. 100 Pushups / 200m walking lunges

3 hr rest

3.  Max Deadlift

4. 15 Deadlifts @ 365 / 100 4-count mountain climbers / Carry a 100lbs bag of rocks 800m

Results:
1. 21m54s
2. N/A
3. 435
4. N/A

Notes:
This was the first day of my week of Sealfit.  It's really different than what I'm used to.  The volume is much higher, but the intensity is lower.  Doing work without a timer is a little difficult to get used to.  Anyway, it was suppose to be 100 Curtis Ps, but I halved it due to time constraints.  The deadlift was a PR (hooray!) and an unexpected one at that.  Looking forward to day 2.

Other News:

Playing Lumberjack

"Let's cut down this one"

"Thump, thump, thump"

"Just push on it, see what happens"

"Timber!"

Day 74

Workout:
Fran
21-15-9
95# Thrusters / Pullups

Results:
4m34s

Notes:
Today was suppose to be a testing day, but Fran destroyed me.  While it was an 11 second PR, which is great, I was in no shape to go run / do Cindy after this.  Thrusters were unbroken and Pullups are getting closer to being unbroken.  I think in the future, Fran will be the last of the three workouts on my testing days.

Other News:
I've decided to change up my programing a bit and try out different crossfit modalities.  This week, Sealfit.

Day 73

Rest Day / Couldn't help myself and sawed some more chunks off the tree, split them and stacked them.  Back in the Bronx now, so there are no more trees to chop down...sad.

Day 72

Workout:
Two hours of tree work

Results:
A nice pile of firewood

Notes:
Sawed the tree into foot long pieces and then quartered them.  Didn't quite finish the entire tree, left some of it for tomorrow.

Day 71

Workout:
Chopped down a tree with an axe.

Results:
Timber!

Notes:
Will dig out the stump and quarter it tomorrow.

Day 70

Workout:
"Jackie"
For time:
1000m row
50 thrusters w/ 45lbs
30 Pullups

Results:
7m45s

Notes:
Not a bad workout.  As usual afterwards I felt it could have been faster.  The C2 rower and the thrusters/pullups were in different rooms so that ate some time.  The row took 3:25, thruster were broken into 3 sets and pullups into 4.

Other News:
Here's a really interesting article on strength training for youth...seems that I need to drag Alex along to even more crossfit sessions. Read the whole thing here.

Day 69

Rest Day


Other News:
The final Mudder pictures!

PreMudder Team Einstein

Running between kerosene soaked burning hay bails

Trying to find the best way to run with a tire

A kodak moment in the first of two dozen mud pits

Running through mud...I'm so happy in this picture.

This was not the best way to run with these

Blinding by the flames of the mudder and having a blast.

Day 68

Workout:
1.  7 rnds for time:
5 Handstand Pushups
10 185# Deadlifts
10 Chest to Bar Pullups
20 Double Unders

3 hr rest

2.  3 x 1k row w/ 2 min rest

Results:
1. 27m7s
2. 3:27 / 3:37 / 3:35

Notes:
The first workout was really slow.  It was partially due to the fact that I had to walk to another room for DUs, but the CTB pullups really slowed me down as well.  Looking forward to a bit of a rest day tomorrow so that Wednesday I'll have my usually intensity back.

Other News:
More Tough Mudder pics!

Post Mudder

Running up the "Cliffhanger"

The team doing a lap around the racetrack with some tires

Wait in line for more mud

Bored in line?  Do Burpees.

Nick had a non-muddy spot.  I fixed that.

The mystery obstacle turned out to be a field full of hanging electrified wires...awesome.

Day 67

Workout:
"Collin"
6 rnds for time:
400m run carrying a 50lbs bag of rocks
12 Push Press 115lbs
12 Box Jumps 24"
12 Sumo Dead Lifts 115lbs

Results:
32m31s

Notes:
The sumos killed me (probably because it was a higher the rx'd weight), but it was running that wore down the time.  Felt good though, for the most part.  I'm starting to string box jumps together really nicely, which is a welcome change.

Day 66

Workout:
Tri-State Tough Mudder!

Results:
Awesome

Notes:
12 miles of running through mud, swimming through frigid lakes, dodging electrified wires and picking up/doing squats with anything heavy I found along the course.  It was grand.  Thanks to all of Team Einstein who got muddy with me.

Overhead Squats, that's what teammates are for, right?

While waiting in line to crawl through some netting, Nate (my death race companion) and I had a Burpee contest

Team Einstein crossing the finish line

Team Einstein (i.e. Dirty Doctors)

This was the best "Pose" running form I could muster given the circumstances.

Heading from one mud pit to another.

Day 65

Workout:
21-15-9 for time:
225# Deadlift
Clapping Pushups
Ring Dips

Results:
11m58s

Notes:
This is a sample Sealfit workout.  I've been thinking about trying out their programing for a week as I think it might be a bit better for Death Race specific training. Anyway, this workout was great so I think after thanksgiving I'll give it a shot.  Thanks a bunch for the whole crew including Joy, John and Jason who came out at 6:30 this morning to do this workout.

Other News:
Tomorrow is the Tough Mudder!  Check out this news report about the mudder here.

Day 64

Workout:
1. 3 x 1 mile intervals

2. 7x3 Hang Power Clean

Results:
1.  7:30 / 7:15 / 7:00

2.  135 / 185 / 225 / 245 / 265 / 275(f) / 265

Notes:
The mile intervals were just to get a run in before the tough mudder and try a new pair of shoes.  Ankle still isn't 100%, so I didn't push it hard.  Cleans were fun, as always.

Day 63

Workout:
20 min AMRAP:
30 sec Wall Handstand
30 sec Squat
30 sec L-Sit
30 sec Chin over Bar

Results:
5 rnds

Notes:
L-sits were ugly.

Day 62

Workout:
1.  10x1 Hang Power Snatch

2.  20min AMRAP, 150ft. swim w/ 30 sec rest

Results:
1. 95/105/115/125/135/145/155/165/175/175

2.  15 rnds

Notes:
Overall, it was a good day of training.

Other News:
Check out the course map for this weekend's tri-state Tough Mudder race!

Day 61

Workout:

Tempo 8k row

Results:

30m30s

Day 60

Workout:
"Blake"
4 rnds for time
100 ft walking lunge with 45lbs plate held overhead
30 Box Jumps 24"
20 Wallballs (15lbs/12ft)
10 Handstand Pushups

Results:
31min

Notes:
This workout kicked my butt.  Box Jumps were the real weakness.

Other News:

Marathon Photos!

I'm in there somewhere.

I think this is around mile 13

Earlier in the race. 

Day 59

Rest Day

Day 58

Workout:
"Nancy"
5 rnds for time
400m run / 95lbs Overhead Squat

Results:
14m19s

Notes:
Overhead Squats were unbroken.  The run should have been faster.  I think my legs are stuck in Marathon pace mode.

Day 57

Workout:
1.  800 meter Time Trail swim

2. Easy 5k row

Results:
1. 18m9s
2. N/A

Notes:
Honestly, I have no idea if this was any good.  I've never swam this distance specifically and there are no references for 800m swims in a 75 foot pool.  Felt good though.

Other News:
This month's issue of Outside magazine has a great first hand account of last year's Death Race.  Read the complete article here.

Day 56

Workout:
1. 8 min AMRAP
4 HSPU / 8 2 pood KB swings / 12 GHD situps

2. 3 x 6min rowing intervals w/ 2:30 rest.  For distance.

Results:
1. 5 rnds

2. 1703m, 1711m, 1690m

Notes:
First workout was done unbroken, but clearly not fast enough as 5 rnds is not a great score.  I think it's been enough time since the marathon that I can start adding some intensity back into my workouts.  The rowing went well.  The last interval was a struggle, but not terrible.

Day 55

Workout:
1. 5x1 Overhead Squat / 5x1 Front Squat / 5x1 Squat

2.  Easy 1/2 mile swim

Results:
1. 135,145,155,175,185 / 225, 245, 265, 275, 295 / 305, 315, 325, 335, 345(f)

2. N/A

Notes:
I made a promise to myself that since it was just two days after the marathon and my ankle still isn't 100% that I wouldn't push myself to PR.  After all, how stupid would I be if I hurt myself by doing heavy squats two days after a marathon on a hurt ankle.  Anyway, my ankle is fine so I guess I did okay.  Would have been nice to get that last squat though.

Day 54

Recovery Day

Notes:  My ankle hurts a bit.  Gotta rest up for the Nov. 20th TOUGH MUDDER!

Day 52, 53

Workout:
NYC Marathon

Results:
4hr15m

Rae Report:
5:00am Wake up, throw on a couple layers and head out the door.
5:20am Meet a bunch of experienced runners in the subway station and realize that I have no idea what I'm doing.  I listen a lot and learn important things like, don't push it on the bridges and to much GU will give you diarrhea.
6:30am Arrive at the village.  It's 40 degrees and my race doesn't start until 10:10.  I'm not early or anything, basically everyone else is here to.  Of note, one of my Neurology professors, a woman using a breast pump before the race to "lighten her load" who I have a nice conversation with, and a 63 year old Swiss man who is apparently one of the oldest people in the world with Cystic Fibrosis (he had a lung transplant and now he runs marathons).
9:30am I walk over to my corral.  It's exactly like it sounds but instead of huge cattle, it's jam packed with very tiny runners.
9:35am I look for Jarrod the Subway guy.  He's nowhere to be found.
9:45am I notice that seemingly half the crowd is speaks German.  I know, it's odd.  I likely noticed it more because I'm wearing a Swiss Athletics jacket and so basically every Swiss runner introduces themselves to me in Swiss German.  This happens 5 or 6 times.
10:10am The starting gun fires and the race starts!  Unfortunately there are 10,000 people in front of me and I'm a quarter mile from the start line.
10:20am I actually start.
10:25am  I realize that this whole race is really a big party, at least initially.
10:40am  After my first two miles are really slow, as is expected I find a small Italian runner who is going the pace that I'm aiming for.  I think he weighs 130 lbs.  I decided to trail him.
11:30am All is well.
12:00pm  I still feel good, but I am becoming aware that my pace runner is managing to keep up the desired pace only by dodging around all the slower runner.  This takes a lot of energy.  I basically never run in a straight line for more than 400m.
12:20pm  I reach the half marathon point.  Not a terrible split, 1:57ish.  I feel a lot better than at the finish of my last half marathon.
12:21pm I realize that this is the farthest I've ever run before.  Cool.
12:45pm  It's getting a bit more difficult to keep up the Mr. Italian.  I keep losing him and having to speed up in order to catch up.  Still, his pace is what I want, so I keep at it.
1:00pm  Very suddenly, and incredibly absolutely, I hit a wall...crap.  My legs go from functional yet tired, to completely useless in a matter of minutes.  I don't remember all the much from this point on.  All I can remember is that there was no way I was going to stop, so even though my pace slowed significantly, I kept trudging.  This sucks.
2:15pm Finish.  Really, that last .2 miles is unnecessary.

All in all it was a great experience.  I learned a lot, such as not pacing a guy who wasts lots of energy darting between people, and that marathons are really, really long, so start really, really, slow.  It just sucks to not get sub 4, because now that means I need to do another one.

Day 51

Rest Day

Notes:
Today is my version of "carb loading" day.  Some delicious, low glycemic index, yet very non-paleo bread is in the oven right now and it smells amazing.  2 days until the marathon!

Day 50

Workout:
1 Snatch every minute on the minute for 15 minutes

Results:
135/140/145/150/155/160/165/170/175/180/185/190/195/200/205/210

Notes:
It felt pretty good so I threw one more in there at the end.  Marathon in 3 days!

Day 49

Workout:
"Barbara"
5 rnds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

w/ 3 minutes rest between rounds

Results:
40m11s

Notes:
Let's hope tomorrow's workout doesn't have any more combos of pullups, pushups and squats.  In other news, marathon in 4 days!

Day 48

Workout:
Tabata Row

Results:
1031m

Notes:
Last time I did a Tabata row I reached about 900m, so this is a nice improvement.  5 days to the Marathon!

Day 46, 47

Workout:

Testing Day!

1.  "Fran"
21-15-9
95lbs Thruster
Pull Ups

30 min rest

2. 5k run

30 min rest

3.  "Cindy"
20min AMRAP
5 Pull Ups
10 Push Ups
15 Squats

Results:
1. 4min45sec
2. 29min15sec
3. 15 rnds + 10 Push Ups

Notes:
Since today is the first of the month it's time to test myself and see how I've progressed.  I knocked my old "Fran" PR of 5:26 out of the park.  Unfortunately, it nearly killed me and when I went out to run in the 45 degree air my lungs seized up leading to a very disappointing 5k.  "Cindy" wasn't bad.  The last time I did this workout was in August and I managed 12 rounds and change, so this isn't bad.  Looking forward to doing a nice Tabata run tomorrow.  Six days to the marathon!