Not you average pansy track workout

I decided it was time to start seriously training again. I had enough time to rest and I feel that I'm in need of some heart pounding CrossFit work outs and some long slow trail runs.

I went to CrossFit tonight and knew it would be bad. I was hoping no one would show up and it would just be me. Turns out one other showed up. Oh well.
The work out was going to be a good one. It involved running and a nasty CrossFit move that always makes people stomachs churn when they hear the word: Burpees.

Burpee demonstration

I needed this workout, I needed to suck it up and just do it. This will be the first of many ass kicking, fight for survival, near death experience type workouts I am always after.
This is what makes you the best you can be. All I need to do is convince my brain to get on board and just Suck it Up.

Warm up: 10-1 (10 reps, 9 reps, 8 reps........1 rep)
Push Ups
KB Swings: 53 lbs


Skill: Push Press to Max: 3-3-2-2-1-1-1-1 my max: 155 lbs

WOD:
1 Mile Run
50 Burpees
1 Mile Run

My time: 19:51 (Some Dude did it in 13:32. Amazing!)

This was the first time I ever walked during a workout. Those Burpees killed me.

Busted!

I haven't had the desire to blog lately. Not sure why exactly. I really think have came down and crashed hard from Mohican. I have no energy, irritable beyond belief. (Yes, I am a man who can admit things like that). I also have this feeling that nothing is going my way. Is it all psychological. or is it something else? You decide.

Besides the slump in blogging (who cares really), I went to CrossFit a few times last week, and had no energy each time I went. Apparently, I didn't have the energy to blog about it either.

This weekend started off like any other. Worked Friday night, stayed up all day to celebrate my wife's birthday, then we ended up not doing anything because the places she wanted to go was close because of Independence Day. - Yes, it's Independence Day not "The Fourth". We didn't achieve "The Fourth" from the English. Our Forefathers achieved Independence, for us.

Irks me like when people say Xmas. Who the hell was Xmas? It's Christmas!

So Saturday afternoon, I start working on my Wort Chiller (Big Copper Coil -Google it). This device is used to cool down beer that has been brewed, from about 170 degrees to 70 degrees. I could have bought one, but for some reason, I have it in my mind that I can make one cheaper and better than one off the Internet. This thinking will change.

I've never soldered copper before. Always a chance to do something new. Everything was going good, I was having no problems, and the soldering job looked good. This all changed when I started burning my fingers, hands, legs, dropping molten solder all over my shoes, bare skin, CrossFit equipment, clothes....you get the idea.

The flux was not working properly, I wasted so much solder. When I was done...the damn think leaked in a few spots. Okay, I'll fix those. Done, tried again, leaks, more leaks, WTF? Tried again, burned the hell out of my leg, done, more leaks. I told my wife one more time and it's going in the trash. More burns, adjustments made.....leaks. In the trash it goes where it is still there. I'll order one from the net and never look back at this experience.

After that, it was time for bed, 'cause the next day has got to be better. It's Brew Day!

Brew Day at my friend Bret's house (pictured above) and we planned to brew a Honey Kolsch. I loaded up my gear, and then heaved my 105 lb Black Lab into my cramped, hooptie of a Jeep and off to some old stopping grounds.

The brew day was going great. We had mild temps, and actually dropped down to a chilly temp. The brew was going along nice. We sat around stirring the kettle of Wort (Google it). The aromas that were given off were unreal. The smell of the Crushed Grain was almost euphoric. This is why I brew people. Good times, with good friends. My weekend was looking better and the previous day was patched up and almost laughed about because of Brew Day.

When we were done brewing, we tasted the Wort (I told you to Google it). Oh man. I could sense the excitement in Bret as he tasted it. At this point the Wort doesn't really taste like the final product. That all comes with aging the beer and carbonation.

The Wort was sweet and you could really taste the 1 lb of Clover Honey. The initial Gravity was high (1.060) and we knew we had a winner.

I put the Wort and 2.5 gallons of water into a Glass Carboy like I've done in the past. We chilled it down in Bret's kitchen. I couldn't get the temp below 80 degrees, so I decided to not pitch the yeast until I got home.

Busted!

When I went to move the Carboy, we noticed a leak and subsequently a crack on the edge. I quickly got my secondary bucket, and proceeded to siphon off the Wort in there. The thing with my siphon is that you have to pressurize the Carboy with filtered air from your mouth. As soon as I blew air into the filter, the Carboy exploded, and like Niagara Falls, the wort went gushing EVERYWHERE! It was a slow motion surreal experience. One I hope I will never encounter ever again.

I was so furious and extremely embarrassed. I just flooded my friends kitchen with 5 gallons of a fermentable liquid. Thank goodness there wasn't any yeast in the wort.

We cleaned and cleaned until there was no trace of our tasty beer left. My wife had already left and gone to the movies by herself. I didn't care really. All I cared about was cleaning up the mess. Literally, $30.00 down the drain.

The last time I brewed, I was moving the same Carboy and dropped it onto the concrete floor in my garage. This stress from this coupled with the temp changes is probably why it cracked and then the pressure finished it off.

Bret and I agreed that I am lucky that I didn't end up in the hospital with major lacerations.

So, what is the cure for these disastrous events? I'm going here:

CrossFit with the Oak Tree Brothers

I pulled my sorry self out of bed this morning and met up with Bret & Sean whom I've know since middle school. We hadn't seen each other in years and we sat around and shot the breeze while Sean drank an entire pot of coffee, and I played with Bret's little Beagle Puppy.

We all discovered we were into CrossFit via Facebook and decided we needed to meet up for a workout. Make no doubt about it, these boys are badass and built like Oak Trees, but you couldn't meet a nicer pair of brothers.

Sean decided on a WOD that he missed the day before. Bret and I took one look at it and decided to come up with one on our own since our shoulders would probably not be happy with us.

After Sean was done with his workout, it was time for Bret and I to take on our Workout.

We planned out:

10 KB Snatch (53 lbs)

10 HSPU (Hand Stand Push Ups)

400m Run

4 Rounds for Time!

My Time: 10:53, Bret's Time: 9:53

I started off strong as usual, and faded big time. On the 3rd round I was so tired that a full force run was really only about a 9 1/2 minute mile. By the 4th Round, I was sucking as much oxygen as possible.

That's what I like about these types of workouts that involve running. It's a much better workout than spending hours in the gym or hours out on the road or trail.

We were done in 10 minutes.

As I lay on the concrete sucking all the air out of the atmosphere, I couldn't help but to think about how good that felt.

After our workout, Bret and I headed off to Deer Creek State Park close by and ran a quick 4 1/2 miles on some trail by the Lodge. It was a nice relaxing pace and uneventful. Just what I like.

Totals: 5.5 miles + CrossFit WOD

Some CrossFit, a Quick Run, and a little Birdy

I decided it was time to get back to training for the next adventure down the line. I went to CrossFit yesterday for a workout and then off to Blacklick for a run with Mike Keller.

The CrossFit WOD was a good one as always.

Warm Up: Cindy
5 Pull Ups
10 Push Ups
15 Squats
3 Rounds
20 Roll Overs

Skill: Seated Shoulder Press: 3-2-2-1-1-1-1

WOD:
15 Pull Ups
15 KB Swings (53 lb KB)
15 Burpee Box Jumps
AMRAP in 15 minutes

My Score: 3 Rounds

After that workout, I didn't think I was going to have the energy to be able to run afterward.
This was a great chance for me to test out my feet since my blister episode. I was ready to go out for a run on Monday and Tuesday but, I decided to take it easy these days and get some work done around my house.
My feet held up pretty good which gives me the greenlight to start the madness over again.
We ended up with 4.21 for mileage. I'll take any at this point.

That afternoon when I went to check the snail mail, I heard a loud chirping noise coming from a tree near my front door. I didn't think much of it really. Later when I came home from the store I heard the loud chirping again. Knowing our outside cat would be prowling soon, I decided to investigate a little. Turns out it was a little bird that fell probably 18 feet from it's nest located on top of our roof. I have no idea how it survived a fall like that.

I took a ladder and went up to the roof only to find the birds siblings dead in the gutter. I never found a nest.

I didn't want to leave the bird outside somewhere a cat could get to it so I brought into my garage for the night. Every 2 hours I went out and fed the little nestling little bits of cat food from a spoon.
Here is a video of me feeding the bird. I fed him/her two worms I found while burying the siblings. The bird ate those quickly. My wife found a site that said to try soggy dog food, or wet cat food. Seems the bird likes the cat food the best.

Am I crazy? Maybe so. I don't like to see helpless animals suffer...and they are all helpless.

When I woke up today I immediately went and checked on the nestling and sure enough, it's mother returned and had food to give to it's baby.

Turns out that stuff about handling a bird and or it's nest isn't true. I had put the bird into an abandoned Robin's nest but ended up taking the bird out and made my own as they do recommend not putting the bird in a nest that belongs to another bird.

Very Happy with my DNF

The 20th Anniversary of the Mohican 100 was this weekend. Something I've been a part of for the last 4 years, I finally got to run this old girl.

I am very happy and proud that I made it was far as I did. My feet hurt something fierce, and I experienced the ups and down associate with this kind of madness.

The race started out with perfect temps. It had rained up to a few minutes before the race and was clear the rest of the day. The temps were not bad and we had a nice breeze for much of the day.

I heard a lot of people complain about the heat. It was warm but, I really didn't think it was all that bad.

I was well hydrated despite severe muscle cramps from mile 21 on to when I dropped out.

The day before the heat and humidity was intense. I was sweating a lot and didn't think to replenish the salt that I'd lost. I think this contributed to the muscle cramps the next day. On race day, I was taking about 2 S-Caps per hour and it seemed to not help. I think my sodium stores were way far gone.

I had a hard time running and a hard time walking. A slow shuffle was all I could do from about mile 37 to mile 42. From there it was a walk until I started running again just before mile 50.

I was feeling great at mile 52 and decided to change socks and keep on going. I grabbed my headlamp as it was starting to get dark out.

About 2 miles out from the next Aid Station My switched on my headlamp and it wouldn't come on. I opened up the case and noticed that I had sweat and water that leeched into the battery case and was shorting it out. I had it around my neck for about 10-13 miles. It's possible water trickled down there from when I was drinking.

I was able to wipe it down and get it working again. Off and on until the Covered Bridge it would shut off on me. It was pitch black and I couldn't see a thing. I was a tad freaked out being out there by myself and with a headlamp that didn't work so well. I know to carry and extra light, which I had in my drop bag at mile 52, I just went off and forgot it.

I made the decision to drop at the Covered Bridge which was about 6 miles away. I figured my feet were just too far gone and unrepairable. I figured the podiatrists were packed up and gone. Had they been there and were able to fix them, I think I would have went on to see how far I could go. Turns out, I got there just in time and they fixed them, but the pain remained. I was done.

I was able to get my feet fixed and get a ride back to the start/finish where I chatted with Colleen and Mike Keller for hours. The winner of the race (Wyatt Hornsby) came in at 19:53!

hours or something.

I had no stomach issues as I believe I have dialed in on my diet and what to do and not to do for races. In all, it was a great race. I couldn't say enough about the volunteers. They were simply awesome.

Totals: 64 miles. Not sure of my time. I think it was 17 1/2 hours or something.

The Mighty Mo....and please do Tase me Bro

I am running my first Mohican 100 Trail Race this weekend. Actually, my first 100 ever.
It is the 20th anniversary of this race. I just had to be part of it, finish or not.
I was able stuff all of my drop bags into the required sandwhich bag, or was it the 2.5 gallon one?
Oh well, I got it all into a Ziplock sandwhich bag to conserve space and to keep the confusion down......Inside joke.

I am really unsure what to think of it all. In reality, I don't expect my body to hold up in the later miles.
I have multiple goals set:
1) Wake up on time Saturday Morning (Please someone check on me at 4:00AM sharp! Blue tent, by the pavilion.)
2) Don't get sick like I did at Dances with Dirt. (That sucked.)
3) Make it to at least the Rock Point Aid Station (Half way: 52 miles).
4) Keep walking/shuffling until I either time out, break a bone, sprain a nerve, twist a brain cell....or finish?
I think I will make it to Goal 4 and time out or get off trail and wind up in Cleveland.

I had a lot of set backs this year, but was able to keep my fitness level in check with CrossFit, but the time on my feet thing really hurt me. CrossFit cannot give me that.
To be honest, I am looking forward to being part of an amazing event shared by so many of my trail running friends.
Sad to say but my buddy Rob "Tough as Nails" Powell will not make it as I have ordered him to sit this race out and bring me a Pizza at Mile 62, to kick me in the ass, and Zap me with a Taser to get me to the Grist Mill at mile 75.
Nah, just kidding. He hurt his back trying to carry a rather large Keg of Beer like it was a Camelbak or something while on a training run. Okay, the part about the Keg isn't true either.

Today is Wednesday and I am already at Mohican in my head. Going over the trails and the aid stations. I need to relax and just take in the experience. That's what it is all about.
I'm actually bummed that more of my blog readers and friends cannot experience Mohican.
The best way I can describe it is that it's simply Magical.

I believe a BIG Thank You needs to go out to Don Baun who designed the course. Simply Awesome Don, but couldn't it be more of a downhill course? Just for the 20th anniversary?
I will be smiling from ear to ear and maybe giggling like a school-girl as I am running the trails on Saturday, because in my head...It's all Mine!
Zap, Zap

Headed to Hawaii: Learn to keep yer Big Mouth shut!

The other day while on call, I was outside frying some chicken in my new Turkey Fryer and wanted to keep a close ear on my pager in case I got called.
Not paying attention to the 7 gallon beer bucket with water in it, which was beside the chair, I sat my pager on the seat part of the chair. Again, it never crossed my mind that my pager wanted to go for a swim. In it went, to the bottom. Oh no! I ran over to the bucket, and fished the pager out and quickly checked to see if it was still working. Nope. It was dead.
I was furious at myself.
I knew better than to do that. For some reason, I WASN'T THINKING!
My wife calmly said, "I can fix it" LMAO! no way could she fix this. "What? Are you some sort of magician"? I asked. The argument ensued.
She said, "I'm going to put it in a bowl covered with rice". Oh man, this was getting funnier by the minute. I was borderline asking to be killed.
Now, I am fairly open minded and usually take advice and put it in my thought process before making a final decision. Also, I really am "one of those guys" who can admit when they are wrong.

This time was different. I wouldn't have anything to do with it. My ears and mind were shut down.

I have a degree in Electronics, a degree in Computer Systems Management, have worked on 1000's of computer systems and electronics and I can tell you, no way would this work.

"Why don't you ever listen to me"? she said. Knowing where this would lead me, I just bit my tongue and said: "Go ahead punk...make my day"!

(I didn't say: punk...make my day"!...I just took that from Clint Eastwood)

Boy, I just could not wait for this to fail, and say: "Ha! I told You"!

Well, 24 hours later the pager turned on. Doh!......But wait...it shut off. Yay! I won!...Not quite.

At this point, my mind opened a little. I said put it back in the rice in a bag and leave it there for a few days.

This morning before I went to bed, I pulled it out of the bag, and the pager was working. I plugged it in to charge and when I woke up today, it was fully charged and working just fine receiving pages throughout the day. Doh!

So, I guess I am headed to Hawaii now. I told my wife that if this little crazy trick of hers worked, I would take her on a trip to Hawaii whenever she wanted.

She told me, at least there are no races in Hawaii....Oh yes there is. She doesn't know about HURT 100 & 100k ultras.

CrossFit WOD from Yesterday:

1 mile warm up

30 Squats

30 Push Ups

20 Pull Ups

Skill: Front Squats: 3,2,2,1,1,1,1: my weight: 135lbs. -Kept it light.

WOD:

11 Push Jerks: 95 lbs

30 Wall Balls: 12lb ball

400m run

3 Rounds for time.

My time: 14:57