Mark, Jen, and Jonah

This is my (Mark) first time doing a posting ever on anything. Rob motivated me to get on board his blog...that doesn't sound right...anyway, I told him my right knee is not right, Jen has a bad kink in her neck, and Jonah had a temperature of 102 today. What's motivating about this posting...your not us right now. We can't wait to get better, then we'll pick it back up Monday.

Crossfit Monday 2008.02.25

1. 8 x 400 warm-up, decreasing splits 8:30-7:30 min/mile
2. 4 x Shoulder Press (5 reps x 55, 65, 75, 85#)
3. 3 x Push Press (4 reps x 95, 105, 115#)
4. 2 x Push Jerk (3 reps x 120, 125#)
5. Swim cool-down, 15 min

Great wkout! Still feeling it 2 days later. Getting mentally ready for Saturday's 16-mile run w/Jack. Will be good to do some long, slow miles.

Back on Track

Finally, back on the bike again. A brisk 35 degrees this morning, but the quick, 5-mile ride to work felt great. Topped it off with a 3 set Crossfit workout; 21, 15, and 9 reps of pull-ups, 55# thrusters, and physioball sit-ups. Looking forward to spring workouts!

Girls Rule!

Lorrie, Meredith, Maille, Kitarshya

9am...Kids home with Dads, Girls ready to run!

Route: 9-miler mapped below.
Highlight: Chocolate House stop at mile 7.5!

http://www.mapmyrun.com/run/united-states/nc/elizabeth-city/452220839

My first 4.5 mile run

Hey dude,
I am happy to report that I run my first 4.5 miles in 45 minutes this Saturday -- easy run from Marina Green all the way to the GG and back. Nice cloudless morning, you would have liked it. Tomorrow I play tennis and on Tuesday I will run 35 minutes nice and slow.

Crossfit Friday

Warm-up: 10 min jog on treadmill

Crossfit circuit for time:
25 walking lunges
20 pull-ups
50 box steps
20 squat jumps
25 dips
20 hanging knees to elbows
30 55# db swings
30 sit-ups
25 back extensions
30 12# medicine ball tosses
16 towel pull-ups
TIME: 25 minutes

Cool down: 20 min swim

Update on training for the Boston

It's almost unbelievable that there are only 11 weeks left of training before the Boston Marathon. The last 3 weekends have required runs of 10,12, & 13 miles with week day runs averaging around 15 miles spread over 3 days.

The first 10 i crushed at 7 miles per hour. the 12 mile run was daunting so i started at 6 and ended at 8 averaging 7.3 miles for the whole thing. Last weekend though, my body told me to stop. I forced myself through 5 miles of the 13 and I was cramping up, my breathing was off, and everything under my knees ached. I took 2 days off after that and am trying to figure out how to get back on track. Today i meet with a physical therapist to check everything over.

My family went with me to see the movie Spirit of Marathon and they are totally pumped about the race. We just booked hotels for 4 days surrounding the race. Application and moneys are in. Everything is coming together.

Courtyard Marriot, Washington D.C.

20 min treadmill wkout:
Adapted from Bill Phillips' Body-for-LIFE
2 min jog - Intensity level 5 (on 1-10 scale)
4 x 1-min sets increasing intensity - level 6, 7, 8, 9 (7.2-10.0 mph)
2 min jog - Intensity Level 5
Completed 2.6 miles, Avg 7:42 min/mile

Cool down w/5 min walk & 15 min yoga

Lorrie's Adventure

Ran 3.5 miles to YMCA w/ipod & yoga mat strapped on warrior style
Taught 40 min Yoga Class
Completed 20 min self practice
Ran 3.5 miles home

That's my girl! :-)