It's all in the sunglasses.

Strong (and painful) work Lt. Maddox! Congrats.

Wondering when this was coming...

Sweet, cant wait its seems like forever since the last time I did this!

Very impressive work indeed.

It should be noted, however, that military pushups are not CrossFit pushups.

Any video of his LT Maddoxs' amazing accomplishment?

edit: remove "his"

Gorgeous and strong - nice Nicole!

That's 10K Tuber, not 10 miles.

I gonna row 10K instead of run. will post tomorrow. Shooting for sub 42

SCY, that's my plan too. I couldn't think of any other way to get out of running. Shooting for under an hour.

My first long run in over a year since injuring myself running. Pray for me.

Yeah baby...who ever said the Air Force isn't hardcore?! Good job Lt.!

SSgt. Bowen

I was of the opinion that we might run 2 5ks per year and 1 10k on average. Is this about right? And if so why are we running more this year -- this is the thrid 10 k this year?

44, 5'11", 199lbs, beginning of 3rd week:
squats
205,225,245,255,255,255f,225,235,235,245

carol, 40, 5'7", 150lbs
165x1x10 on smith machine

trish, 36, 5'7", 140lbs
165x1x10 on smith machine

BROOTAL

Having been in a gas chamber for "training" I don't know how anyone could do ten pushups, let alone 165. That's just amazing!

I'm out of synch with the WOD's. I did Saturday's and completed 17 1/3 rounds of the 3 exercises.

Why are people whining and wimping out on a 10K run? Rowing isn't a sub for a run.

just realized I screwed up the WOd. Just did as many rounds of pull ups, pushs up and squats without adding any each round

I'm inspired Lt. Maddox. Next time I mace a suspect and then have to fight him, I'll remember your accomplishment and quit complaining.

If I have never run a 10k but do a 5:42 pace for the 400 meter sprints, what pace should I expect to run for the 10K?

Thanks.

That makes sense. The record at our unit at Ft. Benning was just over 40. The CS was also so thick you could see it hanging in the air. The good LT's picture, with a flash and all, doesn't show a trace of heavy CS saturation. I would like to see anyone do that many push-ups in a chamber run by disgruntled chemical soldiers while an Infantry unit trains.

At Benning the numbers were so low because the only way to do push ups was to hold your breath, and no one could get to 50 on one breath (deep breath, walk into chamber, push, walk out, exhale). Inhaling was close to impossible, except for about three quick panic breaths which was immediately followed by the wonderful mental shut down that CS “mild irritation” brings to the lungs, followed by running out side and trying not to vomit or cry in front of Soldiers.

I guess the United Gas Chamber Push Up League needs to standardize their CS concentrations before records are claimed.

Still, hats-off for 165 push ups.

Yes, harold, but 165 pushups according to whom?

Great, I didn't get into the gym so I ran about 6-7K around my parent's place in St. Phillip's Newfoundland. Then I got on an airplane all day and felt my muscles seize. I'll pass and do one I missed whilst I was on uhhh "vacation??"

I'll send free liver detox formulas to anyone who tries to beat Lt. Maddox's score. :)

Any type of proof, before this is readily dismissed like all other supposed "accmplishments"

I've been doing Crossfit for a few months now. Are there any other warmups you can suggest besides the one in FAQ section. I would like to vary it up if possible. What if I just do the WOD? Thanks to anyone that can help!

"accomplishments"

69:17...ouch
seems like a ot of haters on here today....165 in any gas chamber is outstanding

165 in any gas chamber would be outstanding......

#26, diso
try: burgener warmup, or weightlifting aerobis (see link in yesterday's comments), or make up your own routine using basis exercises with a tecnical twist: burpees/OH squats/square corner tuck jumps/ etc. Usualy I use the exercises I'm not so good in, extra practise.
Have fun and let us know:)
Johan

Nice job Lt....

To all you naysayers out there....

"The enemy is outside the wire!"

I wouldn't go as far as to say that you have to be able to rack a barbell correctly to weight train correctly. It's pretty handy but not indispensible.

Aet 43
bw 158
ht 5 11.5

Went outside and ran for 50 minutes. Hilly. Beautiful day. No idea how long, but probably about 9k.

To anyone who is in doubt of the proper pace of a 10K run (and you can only be that if you've never runned one) strive for a tempo, where you can at all times talk to a real or imaginary running comrade. If you have more left in you, you can always turn up the tempo in the end.

But one things for sure: If you set the pace too hard in the beginning of the run, the rest of the run will have to be fueled by willpower alone, even if you slow down considerable. Set the right pace from the beginning.

At TBS we had some "hard" guys who decided they'd get a few deep breaths in before they walked out. The rest of us pointed and laughed as snot ran into the snow while they hacked and coughed.... I think I'd have cut back on the laughter if one of them was a Crossfitt-ing former offensive linebacker. =)
Nicely done Lt Maddox

sorry, meant "Crossfitt-ing former offensive *lineman*"

jason lake #32,

You're selling yourself short; adopt the higher standard.

The payoff is well worth the trouble learning to rack.

Anyone who do more in a gas chamber than snot all over themselves has my respect.
Great work!

acl...are you former army, and thus peeved at his supposed "beating of an army record" or do you really have such a small sense of self-worth that this is somehow beneficial for you to attempt to debunk?

I can't seem to fathom what useful goal you have in mind arguing over somebody's accomplishment on the internet?

39:21 - 10K Row (7)

Post 17- do you really want to open that can of worms?

I have thoroughly enjoyed, or hated - depending on the day, Cross Fit routines for about two month now. As with most exercises who previously focused on heavy weights and long distance runs, it has taken a while for me to convert. My question: I have noticed comments associated with various workouts that include additional training regimens along with the prescribed WOD. Is this advised, or are the posted programs enough - regardless of their duration?

I'm confined to a treadmill and refuse to run that far on one. Sorry, poor excuse. 2 miles in 12:42, 30 minutes on elliptical.

5K- 22:30

BP,HSPU's,and Ring Dips afterwards.

8 rounds of L-Sits

MCC- You don't have to do it bro. If you don't want to run that much, is 3 times this year alot, then don't. Then again, you can enjoy the stimulous you get from it and use it to gauge how you've improved from the last time. But then again, you can just quit as well. Life never throws any unexpected challeneges at you right?

MikOD- "Where did you get a gernade?"

Charlie- Have you read the FAQ or are you just being a J-Hole?

Her shirt is inside out.

bw 89,6 kg
running 10 km wearing a 5 kg vest.
time 1 hour sharp.
Thanks for the tip about the racking of the bar coach, I'll keep it in mind.
Have fun, Johan

This was posted in April and is very helpful in selecting a route

http://www.gmap-pedometer.com/

Posted by: Mathieson at April 11, 2006 12:57 PM

CHARLIE!!

Allow me to lend my support to your way of thinking. I agree with you 100% that rowing is not a sub. for running-and you are right.

I too have asked a question asking why would anybody (I hate to say it) "scale" back if they didn't have to. Turtlest is right, you opened a can of worms.

Hunker down and stay low until the barrage is over. I survived it, though I think I still see hints of sarcasm in some postings.

I must say my legs and butt feel great after the heavy squats yesterday. I'm shooting for under 50 minutes.

Ryan

subbed 5K for 10K

26:57

Comment #46: The FAQ tells you how to compare running and other aerobic exercises. It does not say that running and rowing are substitutes.

Running after a day of heavy squats is very different than rowing after a day of heavy squats.

Don't see the reason for people to announce that they are not doing the prescribed WOD. You want to do your own thing, fine. Keep it to yourself.

#49, that is so cool!

Unfortunately, I found out that I ran a little short once I punched my route in there.

Total run was 8.5 km. Time was 56:31. First hilly run for a former prairie boy now living in the maritimes.

DJ - Oop... I almost forgot. I won't be able to make it to the pancake breakfast, I am trying this new fad called jogging. I believe it's jogging or yogging. it might be a soft j. I'm not sure but apparently you just run for an extended period of time. It's supposed to be wild.

As for the gas chamber, I'll go to the local Taco Bell bathroom around 1pm after the lunch crowd and see how many pushups I can get done.

#52 - Charlie, we are all here to support each other no matter what we do for workouts. Community is the heart of Crossfit.

Lt. Stephen Maddox ....is a living god.

that's simply amazing.

I am going to do a boot camp class (1.5 hrs high intensity)rather than the 10k. My shins are still groaning. Good luck with the 10k all.

Ricky

Mike OD #54, "community" does not mean rubber-stamping anything/everything floated.

#56 Jim - what I meant was, if I am doing my own workout schedule and have ME squat today...I will put it on the board. If someone wants to row instead of run, that's their decision. There's a difference between pushing/encouraging someone to doing their best on a WOD, and just being...as DJ put so well, a "J-Hole"

No doubt Lt. Maddox is strong as an ox and in possession of pronounced mental fortitude, but what he did was foolish. The military training is completely safe because the exposure is brief and the trainees can leave as the effects become too severe. But when a person deliberately challenges the symptoms because they have worked themselves into a frenzy about some record, then they are setting themselves up for potentially fatal or permanently damaging effects to their heart, liver, and other vital functions. For example, a metabolic byproduct of CS is cyanide: "Metabolic studies indicate that absorbed CS is metabolized to cyanide in peripheral tissues." See the annotated report http://www.zarc.com/english/tear_gases/jamateargastoxic.html
The military trainers should know better and this record and activity of doing intense exercise in the gas chamber should be abolished before someone gets hurt. The beneficial purpose of this training is to familiarize the trainees with the effects of the gas and to develop confidence in the efficacy of their protective equipment, it has nothing to do with testing individual immunity to toxins.

My WOD partner and I are "introducing" a rookie from our gym to crossfit this week, so we have elected to give him a small sampling of some of our favorites.

We started on Tuesday with the 30 minutes of pull-push-squat (5-10-15) + 5 each round WOD. I was happy to knock out 7 rounds plus 16 pullups. Rookie made 3-4 rounds, then tapped out.

Yesterday we made up our own WOD consisting of some of our favorite CF exercises (we were all very pleased with this one...and thoroughly gassed). It went something like this...
3 rounds for time:
10 x 95# Overhead Squat
15 x Knees to Elbows
20 x 95# Thrusters
25 x Back Extensions
30 x Walking Lunge steps (arms overhead)
35 x Situps

time = 26:17 (lost a lot of time moving between stations)

We are gonna hit up "Lynne" this afternoon, and I'll knock out the 10K tommorow. We were going to let him try "Linda", but we dont want to break him.

Thanks to all. A more adaptable, dynamic program does not exist. It is defintitely a function of the community as much as the Coach.

GET SOME, GO AGAIN

Nicole,... is hot!

I love Crossfit, I hate running!

Well, the last thing I wanted to do was a 10k before BJJ class tonight, but that pic of Nicole sure cured that fast...Going to be a brutal night!!

Nicole...you are my inspiration!!

Nicole...you are my inspiration!!

BWT 250
3 Miles 31:00
Too fat to run fast…did 3M – ran 1 mile/ sprint 100M, walk 100M for a mile, jog (all I could muster) 1 mile. Will undoubtedly get better after attending Karl’s CF in the Prairie! this coming weekend.

5'2"
BWT 128
10K row 47:36

Just blowing off steam after a bad day at work yesterday. Is this a good, bad, or ugly 10K time? I never really timed myself much in the past.

Comment #39, well said, Jesse.

Lt. Stephen Maddox, impressive! Go Air Force!

6th Week with CF WOD. 44, 162lbs.

I didn't have a 10k route mapped out. I ran what I thought was close. I mapped it out on http://runthere.com/ (which is very useful) and it was only 7.5km. 43:24 was time. But I didn't puke & the run felt great.

Not knowing what the next workout will be is strangely addictive, anyone else feel that way?

been away for while due to work stuff.

back in at half WOD speed.

5k in 22.15

hope everyone has been well. Nice job Lt. Maddox

10K in 43:14

Plus 20K bike

Charlie- You're right, Rowing a 10k and running are two different things. One's done on a machine or boat. And the other is done on a machine or the ground. Two different things.

Although, if one can't run due to what ever reason, rowing is a viable sub. And if one wants to row, then cool. What ever is best for them, just as long as they are getting the desired effect. I take it that you will be running.

MikeOD- Uhh, You just killed a man. Yeah, you should probably go into hiding for a while.

#52 "Don't see the reason for people to announce that they are not doing the prescribed WOD. You want to do your own thing, fine. Keep it to yourself.

I've always seen folks post THEIR workou; as in how it differes from the WOD. Be it adding more to the end, another workout in the day or (God forbid!) modified to meet their meager standards.

Not everyone can strive to be as fit as you Charlie. Thankfully, the great MAJORITY of the Crossfit Community is supportive with everyones activities.

I'll be breaking a sweat with a burly 1K today. ;)

as rx'd:

51:44

Thats just crazy to do that many pu's in a case chamber.. Anyway excellent work.

Did I say case oh boy more coffee I really wanted to type GAS !!

People often times post what they do, even if it differs from the posted WOD, to keep track of what they have done. I post what Idid inconjunction w/my workout, and or any subs, so that when I look at it later I'll realise that maybe the reason I only got 22Rds of Cindy may have been because of the Swim I did at lunch. People post for themselfs to look back at. And though many of us have fun and post for amusement at times, we post mostly for tracking and comparing.

"Don't act like your not impressed!"

Just a quick question: I don't have regular access to a running track, and was wondering if anyone had any tips on how to gauge the distance for a 400 w/o pacing it off?

5k
24:44

GOOD NEWS: Hit a new PR in back squat. 185, 205, 225, 255, 275PR, 255, 245,245,245, 245

35 BW 175

BAD NEWS: Developed rotator cuff tendinitis in the infraspinalus area. Couldn't sleep last couple of nights after the modified cindy workout because of dull ache. Taking a week off of upper body WOD, then incorporating rotator cuff excercises. Suggestions always appreciated.

#75 Check out post #49 from Murph. It's gotta be way more fun to run that far outdoors than on a track anyway!

10K in 54:20

Oops, thought you meant for the 10K!

She needs more weight on the bar...

charlie (#17 and #52 comments) - i row (inside!) b/c i don't like being trampled by sleeping moose and chased by coyotes at 4 am (the only time in my day i have to workout)...it is dark out there my friend...my.02

can anyone help me find the video link from approx. two weeks ago that was demonstrating a techinque used to teach the squat. The video showed a girl "volunteer" standing in front of a bar with a box placed behind her. Keeping her hands above the bar she worked on sitting down on the box and then standing up. The copy I made of this video was "lost! Thanks,

CFWU (3x10)

19x laps around my block for 10K. Required to stretch walk 50-75m end of each lap, it was impossible to settle into a nonstop pace, running is hard, hard, hard. But it felt REAL GOOD to finish.

Total Time: 56:30

#52 - I agree with #70...it helps to track your progress and set new records. ALSO, I like it when people post new/different workouts that I haven't tried. Especially for those of us that travel and have to miss days or double up, seeing more and new workouts (and their times) is a great advantage. I have looked at a lot of the affiliate sites, and they are helpful resources as well.

Besides, if you are ONLY doing the prescribed WOD on the exact schedule you probably are not varying your workload enough. The philosophy is to avoid repetition...so working 4+ days in a row, doubling up, or increasing rest days can only be a good thing (in moderation).

Or at least thats how I justify weekend road trips...

53:04 10k run - nice easy pace; felt I could have run that same pace for several hours.

First time running the 10K...don't particularly like running so I made myself do it!!!

57 min.

42 year old fire fighter
bwt 185
10k 58:40

Crossfitting for 5 weeks and loving it! My fitness level feels like it went from a long plateau to the potential for endless gains.

Thanks & keep it coming!

50 yrs 175lb 69"
Ran 4.5 mi this AM down by the Missouri river.
Why all the kvetching about workouts, we're all just waiting for Linda.
Practice racking. It is a new/different skill, the learning/practice of which (as I understand it) is a tenet of Crossfit.

40 years old.
6'1
184lb
7,5 BF%
First week with Crossfit.5 miles run, 43min. Heavy legs after yesterday squats. Didn't do them for 15 years. In a last 12 months played a lot with Kettlebells. Looking forvard to improve Olimpic lifting and body weight exercises. Anybody else in Houston Crossfit? www.houstonhomefitness.com

#83 - jr - the video of "squat therapy" is from August 17, 2006.

Ran just over 5k (5.2849), 37:36 with nasty hill near the end.

In response to #26, diso, my warmup as of late has been:
50 situps
50 squats
50 back extensions
50 bench press with 45lb bar
50 plank pull-ups off bar on squat rack

Two things to note about Nicole's demonstration of the rack;

She's barefoot on a significantly uneven concrete parking lot surface (the spot where she's squating runs downhill from the wall behind her), and she's holding 65# in that racked position in a deep squat, with darn near perfectly vertical form (there's a posterior chain working overtime!), just hangin' out for a few pictures, and SMILING.

Strong work Nicole!

10K in 66:49 - previously 78 min.
eliptical level 5, first 5K in 33:00
5.54mi in first hour avg hr=avg stride=150
last 1K avg 168
40, 210#, 60th WOD

did this instead because i have a pft this weekend and i have done 2 3 mile runs in the past 4 days.

5 rounds of:
300 meter sprint
40 pushups
30 steps of 40lb lunges on odd numbers(1,3,5)and 15 leg raisers on even numbers(2,4)
40 situps

Rowed 10000
49:25

sub'd 5k - 25:10

20 yoa
bwt 145#

Weighted dips (first time) 5-5-5-3-3-3

5x5#
5x5#
5x7.5#
3x10#
3x12.5#
3x15#

10x1 pood kb swing
10x1.5 pood (working on ROM)
20x1 pood

10 arm dislocates

Weighted plank:
5x25#x30 sec hold

Hammered this but I do like running.On a flat course ,which helped. 36.34.Ran with friend which was good as it passes the time so to speak.

Wow #52, that's cold. "To my core and Charlie's shakin' me..."

I said shag the run today and did Sunday's WOD (my wedding day) in 11:56. I can feel 2 days of sloth run from my pores.

I was feeling good about myself and then I see
"I look at it later I'll realise that maybe the reason I only got 22Rds of Cindy may have been because of the Swim I did at lunch"

Gee only 22 rounds??? My god...so where do I post my measly 14-15 rounds....I'm in a glass case of emotion right now...time to go yogging.

How about a push-up contest after getting squirted in the face with OC spray? That would seperate the men from the boys.

I thought my time sucked until I got in my car and clocked it. I did 8 miles exactly in 63:30. Yeah baby! I got the runner's high right now. This is my second 10 k ever, and I not only completed it, I exceeded it in decent time. There is no way I could be at this level without crossfit.
Rick

20 yrs Old
6'4 210 pounds
Finishing out my Firefighter 2 in Ohio, training for the Firefighter Combat Challenege in the spring...

10k - 56:42

It was actually a tid bit over 10k, but it's hard making it exact on the country roads around my house. It was a gorgeous afternoon running, I absolutely loved it. Kept a solid pace and could pick it up when needed.

I see a lot of runs in the 56 minutes range...

I also see a lot of people making substitutions for todays WOD?

Only had time for a 30 min timed run after warming up. Made it 4.5 miles.

cfwu, then as rx'ed:

56 minutes

Rick K.
I thought a 10k was 6 miles??? I was no math major but I know a 5k is 3.1

Delaney- Good work on the BS bro! I've got some insite on shoulder issues, due to experience, that may be able to help you out. Shoot me an e-mail and I'll tell you what I know.

1 mile run (11:41)
5K row (34:48)
.2 mi run, went back to rowing
3.4K row (or I may have accidentally done 3.6)
this rower didn't have the time, but I got 34.5 RPM and 23.87

I mean 328.7, whatever that number meant anyway

5.6K run
Time 26:00
Pace 7:25/mile

Walked 8K

Much improved from last 5K @ 10:20 pace. Very happy.

I've never been a very good long distance runner... so today was a challenge for me today that I ended up meeting Pukie on...

4.4 Miles, 52:08... Sry Guys

RUN TIME!!! I love it. My team of CrossFitters are going to cry like a bunch of sissies and try to weasil their way out of it. NOT TODAY! And yes, it is ALL about the sunglasses, skimpy shorts and running topless!!!

Age 35 BW 203

Subb'd 5K Row
23:46

Tabata Sprint Intevals
Concept 2: Abg spm: 47

I'm always amazed at how many people weezle their way out of the 10K run when it pops up on the WOD. I saw today that someone asked why this was the 3rd 10K this year. Maybe because you need it. Three of my SWAT buddies (who were already getting tired of hearing about CrossFit from me) went to a class that started out with a somewhat difficult PT session. Some guy from another agency was wearing a CrossFit t-shirt and claimed he was die-hard about the program yet died on the march and run. He slowed down the whole team, which my co-workers were a part of, and they were all reduced a annoyingly slow walk. So on that note, don't short yourself and skip the longer runs which are already few and far between.

I don't think I could do 165 push ups in the cleanest air on earth... amazing.

#115

You're right.

"When it gets tough, get tough"

as rx'd

time: 46:20

Hate running
Was gonna wuss out and row or run 5K
Instead I grabbed each individual meter and wrung its neck.

10,000 meters KIA
55:28

One of my CrossFit team members made the commment that it sucks they put this right after the heavy squat day. He didn't work out yesterday so I don't know what he's talking about

I also notice most folks, me included, weasled out of the run (I did 5.6K). I injured myself very badly running last year and am only just now feeling up to it. I actually love running, but it seems to me that it needs to be done more frequently or every time it is going to be a real chore: running is something that you get to love when you do it often. I'm thinking of adding a 5K run every 10 days, and a 10K 10 days after that (repeat ad infenitum). Plus of course the 10Ks that come up.

While I have yet to meet Coach, I suspect all the whining is just going to make him assign more 10Ks! or even a 20K??

Urbana Garage Group (part 1)

Only had time for four miles, 28:00 minutes.

You just have to put your game face on and bust ass, that's all there is to it. It's tough, but life is tough.

Getting out of bed today was tough... does that count?

I love Scotch! Scotch-Scotch-Scotch

I dedicate this to everyone today. Listen to these words, I get chills everytime I see it. It's a trailer for the 'Rocky Balboa' movie coming this December.

"It ain't about how hard you hit, it's about how hard you can get hit."

http://www.youtube.com/watch?v=rOhmsGDggTM

I did a 3mi bike, 300 yd beach run, ocean swim, 300 yd run and 3 mi bike home in 46:15. The last time I did this workout I was over 50:00 so I 'm pleased. My back was slightly creaky and today here at the Jersey shore was spectacular. There won't be too many more days like this when I can swim in the ocean so that's my excuse for bagging the run. Wish you all were here, really. BW:177, YOA:57

CFWU x 12 x 2

10K as rx'd (per Googlemaps Pedometer): 48:46

last time was 49:51 (7/27).

This hurt, but in a good kind of way. Finally beat Kelly Moore at something, but certainly didn't feel I could have maintained that pace for "several hours", so she was probably just cruising.

I decided I needed to work on some sprinting today instead of a 10k. I've missed about 4 weeks of running as I took 2 weeks off before the nationals for weightlifting, then strained my hamstring on my first wod back and missed another 2 weeks.
today i did 5x200m with 2 min rest. I went 26,27,27,28,29. I like to keep them all under 28 but I couldn't today :(

oh, ya. I'm taking friday off, O-lifting & squatting saturday. I'll be back monday.

51:59

on treadmill at the gym with 1% incline - air quality in Boise is hoorible right now due to fires...

Felt harder than running on land although the time was similar to the last 10K.

RobertP #58:

CS is better than CN. And I actually kinda like the taste of OC.

Seriously, though, unless you have asthma or emphysema usually you just need to stick to the right foods and extra fiber and water for a few weeks, and take some lung and liver herbs...

big pipe: ran around central park, lost the main path for a while so could've been more than 10k, ran for an hour exactly

Wussed out on the 10k. 7k into it I gave into the desire to stop. Too many body parts hurting. Can't wait until I start healing.
5k 23:56. Total 33:45

As rx'd
10k

52:04

Missed my goal and I think I'm about 6 minutes slower than last time.

Punishment- 10 straight minutes of sit-ups.

Ryan

Ooh yeah, that picture today is unbelievable. Very inspirational-my poor wife ;)

Ryan

As rx'd:

43:44

26yo 200lbs

did not do 10k due to rugby practice this evening

did Grace instead
clean and jerk: 135x30 in 4:40

may run later this weekend

For the last 6 months I've subbed other stuff for the 10k, but decided to try it today. I actually stopped running 2 1/2 yrs ago (after 26 yrs) because the knees started aching almost all the time. Today my feet, knees and hips hurt like heck after 5k, but I'm proud of myself for finishing.

1:08

Not feeling quite as much gratitude towards Coach today.

4.5 miles
42:54

37 yo
228 lbs.
bf: tbd next week but I'm thinking a too high

as rx'ed 43:20.

crossfit training has definitely improved my speed over the last few weeks.

endurance strength and speed

10k run in 35:26

urban London run: St Paul's to North Kensington. Wish Jesse Woody would teach me to vault Her Majesty's fences (and also the cars you have to wait for at crossings).

52 minutes

Working on learning POSE running method, so sub'd 5k instead. Got cramps and had to walk some.
31:28

Distance: 10k
Time: 82 mins
Starting elevation: 9,100 feet
Elevation gain: 2,200 feet
Weather: ~50 degrees F, partly cloudy

I didn't see it in the FAQ, but which hole is the "J" hole?

Zac and Mae-1 hour and 23 minutes

Executed yesterday's WoD today:
Back Squats: 185, 225, 225, 245, 245, 265, 265, 275, 275, 295 lbs.
-Additional sets of cleans through 135lbs.
-Additional sets of HSPUs
-50 each military sit-ups ans back extensions.

33 y/o
bw: 265

10k: 1:17:00

Felt slow, but didn't want to push too hard as I have to work tonight. Will be looking for improvements over time.

Bw 201
44 yr
5.2 mi hill run
52min.

Practiced evolution (similar to POSE?) running. New to the concepts. Did 4 rounds of 800 meters with 200m walk in between. Stopped when I rubbed a blister on my foot (also new to the Puma H-Street shoes). I was only practicing form, not checking speed, but it was a much more energy-efficient way to run. Hopefully my feet will toughen up as my form becomes more automatic and I can run the 10k as rx'd soon.

Still a couple weeks away before I start adding in the WOD into my workouts (when the warm-up exercises kick your butt, you know you're out of shape). Nice to know long distance running in occasionally thrown into the WOD mix.

Still, 4 years ago I did 10k in about 55 mins. Granted, I always run using a heart rate meter. So what heart rate % are you using for your 10k? A 10k I usually did 85%-90% (172 - 184 BPM).

Easing back into CF after a long layoff of rehab and not working out. My time alone makes me want to vomit: 5K in 31 minutes.

Comment #142, I don't know about "her majesty's fences" but the guys at urbanfreeflow have some regular, large-scale training days that seem to help quite a few people. You can check it out here:

http://www.urbanfreeflow.com

60, bwt 283. Ran/walked 1 hour on a treadmill (I hate running in the rain)-managed 3.7 miles.
#52- I post this stuff for ME- I'm certainly not going to impress anybody with my time or weight loads. Just a way of keeping track.
#58, Robert-as my 3 year old grandson has started saying, "A man's gotta do what a man's gotta do." If pushups in a gas chamber were the most ridiculous thing done in the military, it would be a strange and wonderful world.

Hats off to Lt Maddox- doing ANYTHING in a gas chamber sucks!

row 10k on c2
43.19 (53 sec slower than last time - aaargh)

42 yoa, 181 lbs.
CFw/u

58:00

Slugsareus.

Have a good day, all.

Ben: 10k row 40:30

Hey-

10K 59:33 [runthere.com]

9:34 min/mile [slow 'n sloppy]

Running in rural Illinois right now means miles and miles of back country roads with corn fields and bean fields. The corn is about 7' feet tall and the beans are waist high. The weather has been good for the crops this year and harvest will start in the next few weeks. The plants turn from a bright green during the growing season to a warm brown at maturity which signals the harvest.

The weather was great for a long run.

-K

Group Moffett

5 rounds for time of:

500 meter row
45lbs Overhead squats, 25 reps
200 meter run

Total time was 33:14:51

Yeah, what peejay2 said. I'm not gonna impress anyone with my scores but myself when I look back two months later and see how much I've improved.

Subbing--I subbed rowing because I know myself well enough to know I'll end up walking if I try to run that far, and because it brings back awful memories of forcing myself to run for an hour a day six days a week before I found Crossfit. I like to have positive associations with my workouts. I did do the 5K though. Also there's something about the rower numbers going backwards that helps with the longer stretches (I do think rowing is harder though). In addition, I think rowing might develop better ranger motion to help me when I'm swinging sticks. And my legs are much stronger than my upper body and I'm trying to develop my tris, delts, traps, etc. for functional reasons.

In addition, the gym I was visiting had one of those really nice rowers, the white ones, the ones that don't let you cheat and have that nice smooth glide. And there was this hot guy hanging out by the rowers that I was trying to talk to. Ah well, it is Tucson. Maybe if I wore tons of patchouli and stopped shaving I'd have better luck.

ranger motion. ha ha. i meant to write range of motion.

i always played a halfling bard.

Did the 10k in 47 minutes.
I have a question for the coach. First I want to point out in advance that I only manage to do the Crossfit workout maybe twice a week (and almost always on the wrong day) because of football commitments but I love the workouts and think they're terrific as general purpose training.
But my point is that I reckon only about 40 people actually did the WOD today and I have noticed that as a consistent theme when it comes to running WODs, especially the 10ks.
Why is this?
I was also curious about the low number of sub-fifty minute times. A lot of people (casual runners) I know consider fifty minute 10ks pretty much jogging pace.

Matthew 39/78.7/12.3%

We did a 5k run earlier in the week, so this was a 10k row.

Matthew: 44:10. George 44:39.

Connor and I did
3 rounds
Hill Sprint
75# SDHP X 15
Burpee Sandbag Throws X 9
Bridging Bench Press X 6
Jeff 12:50
Connor 13:11

3 rounds
2 X 25 foot rope climbs
50 X sledgehammers

About as far from a 10K as we could get.

DJ save some Scotch for me.

lil pipe-ran around neighborhood (finally know how far it is) only did 5.3 miles but neighborhood has two large hills- 47:38

(plus didnt want to miss the steeler game)

Didn't do 10k, instead ran about 5 miles through the desert trail, over hill and dale, lots of fun. Semper Fi.

Didn't do 10k, instead ran about 5 miles through the desert trail, over hill and dale, lots of fun. Semper Fi.

I'm signed up and have paid for the "Chips and Salsa 10k" to take place this Sunday. So, I'm doing yesterdays WOD which I missed.

bwt 163 43y.o.

squats 1-1-1-1-1-1-1-1-1-1
185/205/225/225/245/245/255/255/255/255
groin hurt, no spotter wah!

While at the gym . .. .
weighted pullups: 15lbs. X 6,6,6,6,5
feet elevated pushups 25,20,20,20

AS rxed
41:19
Done on treadmill
Felt very good
A lot left in the tank
All from short intense workouts, I have not run 10 k in 2 years

As rx'd 46:28 Treadmill, 8 mph, then 7.5, 7.6, 7.7, 7.8, 7.9, 8. 8.5 for last 1/4 mile. Thanks coach, that kicked my a$$!!!

as Rx'd
51:02

Ran on treadmill. First 10k in ~6yrs.

bw 180
age 35

28 y/o 170 lb 5’10” approx 12% bf
Warm up: Jog 400m, stretch.

Run 10 K
Time: 57:45.
Previous times: 060726 @ 1:06:58, 060411 @ 60:10

as rx'd 58:27 - dropped approximately 4 minutes off of last time

No warm-up. Had people waiting on me to go eat so I just started slow and let everything get loose before picking up the pace from a crawl to a walk.

10k- :54::11

That's :04 better then last time. I staopped twice to stretch out my ITB in both legs. Knees started out feeling very shadey! But by the end, I found my groove and they were cool. Right one was feeling it from over compinsating for the left I believe. I can't believe how tired my legs felt today after my first day of BJJ.

Gav- It's in the dictionary between "Jack-ass" & "A#$-hole".

Jeff- LaFroig on the rocks straight.

Get some, Go again!

bw 225
age: 38

52:17

- legs felt heavy after yesterday's WOD
- while i know i'm in better overall cardio shape due to CF, i notice that when i don't run often its extra hard when i try to do anything over 2 miles.

BW: 170
10km (6.2 miles): Measured by GPS
Time: 41:16

Did 3 of the 6.2, lower back couldn't take any more running. Any ideas why my lower back gets SOOOO sore when running...it feels like its going to lock up and doesn't get loose even after 3 miles. It happens everytime I run, but not when I am doing normal workouts. Any advice would be great...thanks!

PS., keep up the good work, CrossFit has made a huge difference at our Fire Station here in Colorado.

5K walk/job, 37:37.

YOA 50 BW 205
First 10k I've run in 5 years since my knee started bothering me after 28 years of running. Took it easy and finished in 63:34. Knee started bothering me at 6k so I slowed down a bit and actually walked 1/2 mile. But I finished it so I'm proud of myself. Had my annual physical today too so this WOD tied in nicely. My doctor told me I'd die of something other than a heart attack. Cholesterol was 145 and my resting heart rate on the EKG actually got down to 38. The nurse asked if I needed a shock to speed it up. The 38 didn't bother the doctor. I've been doing CrossFit for 4 weeks now. It seems to have helped.

Comment #161, running is an acquired skill that can be quickly improved with specific practice. Unfortunately, this specific practice is most-often at a detriment to your overall fitness, and thus an athlete that can run a sub-50:00 10k but can clean & jerk bodyweight, run a 1:15 400m, climb a rope with no feet, do overhead squats with bodyweight and row 1:45 500m repeats is more-desired than one who drills running by itself to the point of mastery at the expense of other skills.

Is that to say that everybody who runs a "slow" 10k can do all of these things? No, but it means that without a good bit more specific distance training, their running efficiency will never be up to par with a "runner". Luckily it is this efficiency that we strive to avoid, as your body tends to increase efficiency at one skill by decreasing ability in another.

If I were to run this 10k today, I would assume my time would suck, as I've never run more than 4 miles in my life. I hope to have one of these fall on a weekend (or perhaps I will do this Sunday after we get done filming) as I want to expose this weakness to at least KNOW that it's there. But I will never chase the goal of a fast 10k...I'd rather throw heavy-ish weights and sprint any day!

10k on treadmill
1% incline
54:10

sq cleans: 65 x 10
dbl kb cleans: 44s x 10
sq cleans: 85 x 5
dbl kb cleans: 53s x 5
sq cleans: 95 x 5
dbl kb cleans: 53s x 5

been looking forward to this workout to see my improvement......but, how does 9 hrs. walking around disney world with three kids sound as a sub??

Didn't want that run, as I am a sculler by nature. Wanted so to sub the row on open water. But when the time came, I hauled myself toward the street instead of the dock, and did it. Haven't run a 10k in 19 years. My monkey mind jeered at me, chanting, "Charlie!" (post #17) in cadence to the slow crawling run, and I realized that running for a long time strengthens me mentally. I still like sprints better, and I will always love the rhythm of the open water row, but this was just what the doctor ordered- a huge helping of mental toughness. I smiled as I ran that last mile...Thanks, Coach. Thanks, Charlie.
10k-77 minutes 50 YOA BW 127

5 Mile 48:28

64:01

A 2 second improvement over last time. However last time was on a nice rubber track. This time was through the neighborhood with traffic and lots of hills (note to self, plot new 10k route with much less uphill).

3 miles 25:23

Treelizard- loved the gym story- makes me miss Colorado, and the unshaven masses. Also, makes me miss my workout buds. Love your attitude.
Kevin- Illinois description was lovely. Thanks for that little piece of nature.

bw: 201
warm up: 20 min. of rowing. 4500 meters

56:44

Very good workout.

bw: 201
warm up: 20 min. of rowing. 4500 meters

56:44

Very good workout.

still trying to keep up my bench so I do heavy bench on 10k days,
8-205
6-225
4-235
3-245
2-255
1-265
7-225

As rx'd

46:48

Ran outside, Audubon trail.

Been out for a bit, but glad to be back. Age 38, bwt 255#.

Did the back squats yesterday and stopped after the 7th rep (275#). I have a spondee thing in my low back that I usually ignore, but yesterday I let things arch a bit too much. . . that was only the second time I didn't finish a WOD that I started (though I've subbed stuff often enough).

So today (gasp) I subbed the run for a 10K c2 row. Took 47:23. This the first time since I've been on CF that I've been tempted to apologize for subbing, but apparently hi-jackers took over the board today, because I barely recognize the vibe. Fact is, the row was therapy for my back -- good stretch, no impact, good stuff. I felt a lot better afterwards, and was thrilled that rather than "wuss" out or whatever, I got to take the Cross-Training part of CrossFit and use it to heal rather than deal an injury.

I'm tempted not to comment further (here come the flames), but for those who think it is even slightly appropriate to criticize another's effort on this board, you just don't get it. I have one competitor when I do my WOD, me. Sure, I love checking out the times and loads of some of the other "heavies," but always for inspiration, never to put them down. Post your scores and let us cheer, but please, give the fatties/oldies/injured/noobs a break. CF takes heart, and any real athlete knows that sometimes it takes more heart for one guy to row a mile than it may take you to run a 10K. 18 years ago I was a sweet 16 starting Prop for Navy Rugby in the NCAA's. Today's WOD was as hard in some ways as some of those games. Face it, we only know what it feels like in our own shoes. Thanks, CF!

Amtt west

Monkey Boy: 58:30
outside in Tucson

Yesterdays WOD this a.m.
8 miles 77 minutes this p.m.
PN-hip/knee R

50.38

i was pumped when i read today's wod after it was posted last night and told my wife i was going to bludgeon my way through 6 1/4 miles one way or another; running, walking, crawling, etc. this morning i was still excited but realized my traps and delts were substantially more sore from tuesday's wod, diane, than they were wednesday. by this afternoon, they were incredibly sore PLUS my butt and legs were feeling tight and sore from the heavy squats from wednesday's wod. tonight i started running and my entire body felt TOTALLY EXHAUSTED from the beginning and my knees ached a bit when i tried to run, which i've never really experienced. the up side here is there is a LOT OF ROOM FOR IMPROVEMENT! hehehe

44, 5'11", 199lbs
3 miles (~5k) @ ~45 min, mostly walking but ran a little more than 1/4 of the total distance.

carol, 40, 5'7", 150lbs
3 miles jogging @ ~39 mins then walked another 3 miles later.

Mrader: Disney world workout wins. That's harder than fight gone bad.

Dan,
Well said.

sub C2 row 12000m 51:55

Subbed 10K Row for Run..49:46

Did a 5k today my back started to spasam so will add another 3.5 miles to tomorrows wod.

Did a 5k today my back started to spasam so will add another 3.5 miles to tomorrows wod.Time 34:00

To #45, DJ:

Hey -- you don't have to be a prick. I can run a 10k just fine. I ask the question only because I noticed a slight change in routine on the runs. And thus was wondering if there was some new understanding on the usefullness of said runs at a higher frequency.

54 y.o 154

45:23 This was a terrible time for me, but I was just beat. Some consulation that I did 3/4 mile up a 6% slope. Still, not too happy with this.

Tethered to a phone and unable to attempt the 10K, although I really wanted to do it.

Really.

C2 in the basement with access to phone. 5K, 24:00.

Will see if I can slog through the run this weekend. PR for running distance is 3 miles, after which I needed 8 hours of sleep and a bowl of Wheaties (apologies to Richard Prior).

D.

5k - 28:11

Call me a p*ssy, but I didn't feel like a 10K today (my apologies to those crossfit purists out there). Instead, I did one of the guy named workouts - "David". Which I just happened to make up myself. Why? Because this is AMERICA!! Anyway here it is:
5 rounds of (for time):
max dumbell curls w/ 55lbs, each arm (10,10,8,6,7)
max time L-sit (25 secs/25/25/25/25)
max time tucked planche (didn't record)
10 planche pushups with legs elevated
max time V sit (didn't record) these suck
27+00
Feel free to use this in your routine, free of charge. Respect.

1:05:00

did a triplet for time today of:
20-14-8
bw bench press
alternating pistols
pull-ups
7:32
followed that with 100 kte
20 minute row
10k tomorrow morn
cindy tomorrow eve

today's wod does inspire some thought. so many subs in place of and outright avoidance of a 10k by crossfit athletes?! true most athletes who excel at a 10k would quickly fold under the demands of a run of the mill wod. but is the reverse true as well? is comment #179 on the mark? is proficiency in running a 10k a sign of a lack of overall fitness and possibly a detriment to overall athletic performance? (having run only 2 10k's in my life, wouldn't bother me if that is in fact true) just curious the thoughts of those with more knowledge than i....

Two 23 minute 5K's today. One in the AM, one in the PM.

Comment #176

I'm no MD but here are some thoughts on low back pain while running:

-Stretch your quads and low back.
-Strengthen your hams and abs.

Try these in an attempt to rotate your pelvic girdle forward alleviating back pressure.

Also, watch your form/gate while running. Are you pushing your legs through and back but not getting a good forward kick? If so lengthen your kick and shorten your follow through. You may have to adjust your speed to emphasize the proper gate for your comfort. Hitting the abs especially should help.

Good luck!

42.56

10k treadmill 57.03
rt. knee sore tonight at hula practice
i think i'll put a glass of wine on it ;)

Since I continue to despise the 10K, I did Sunday's Power Snatch WOD that I missed. See Sunday for results.

Slavik- 10k - 54:38 hasn't run in 3-4mo's
Jeff - 10k - 54:38 (pr) first time ever, longest run prior was 5k...

Slavik- 10k - 54:38 hasn't run in 3-4mo's
Jeff - 10k - 54:38 (pr) first time ever, longest run prior was 5k...

10k very flat, 51:50

10 km trail run @ Rocky Point Park, Port Moody.

Grade changes, roots, stairs & bridges.

52:15

Coach, I'm aware that the "rack" is well worth the effort of learing, and I'm reasonably proficient at it. But to suggest that it is indispensible to effective weight training is nonsense.

53:24 for about 6.4 miles.

Used www.walkjogrun.net to plan my route here in London. Reasonably useful.

Pulled a calf muscle at 2.5 miles and gutted out the next half mile - 26:00. Bad news - it was an out and back course...

As Rx'd 47:35

90 seconds better than last 10k

Legs not quite ready for this yet

Ran 2 miles 14min 14sec

Did the 10K Row due to the fact that I still dont have a decent pair of running shoes. I ran a 5K in skate shoes and my shins and my knee (torn ACL) were very upset.

50:30

I had to break twice because my arse fell asleep from the rowing seat.

from Law and Bayard to jetty and back
sidewalk
steady on the way down
variable (not by design) on the way back
48:00

MCC- A Prick? I didn't think I was being one. I know I can be one esily though. I actually thought I was meeting your Q w/the same amount of energy that your question had. Apparently my attempt to get you to answer your question didn't work. No body was questioning your ability to run. Especially some who is not a runner like myself. Anyways, you answered your question yourself by mentioning a "A slight change in routine on the runs". Hmmm.... I didn't know CF had a routine.

54 min

I have never run before just the monday wed fri basic workout on and off for 20yrs, after about a 3yr lay off from working out completely started working out again same ole mon wed fri routine and incorporated jogging 3days aweek worked up to 3 miles in about 36 min, started crossfit about 8wks ago just scaling to my ability and making great progress, did 3miles today in 27:39 i know nothing earth shattering but for me a PR and amazing considering when i was running 3miles 3x a week time was 36 min
thanks coach for this site and all the great people that give of there time and knowledge

jerry walker

48:00 and a lot of sweat.

I did 5 miles in 61 minutes on the bike trail. Joe did 4 miles in 40 min at the highschool track. Knees hurting for both of us. Weather is nice for us here in IL.

wasn't quite feeling the run so instead did
for five rounds
ME bodyweight bench press (240)
ME pullups

16/13/12/11/10 total bench reps 62 (+1)
14/12/12/10/10 total pullup reps 58 (+6)

writing this a day after the workout and of course the crossfit karma bites me in the ass (cindy is the wod on the 8th). I love pushups and pullups and squats.

It wasn't measured and it wasn't 10k, but ran for 40 min mostly up a back hill trail, around 350-400 steps plus grades and over rocks, then down other side and finished with about a 3k flat run. Elevation 300'

49:40

previous = 52:10

6 miles, 2 hills
41:30

Modified
Stationary Bike 60:00 min
BW = 198 Workout done in station

50.31
Ran outside. No net alt. gain/loss, though there were a few hills.

Y. Zou (comment #235), you were flying!

10K - 46:37

My time is emabarasing but I will post anyway

74:20... Longest run since 1985. Just under a 12 min pace. Oh yeah all I had were my Chuck Taylor shoes, a bit hard for a run. If I had good shoes I know I could have come in under 74 minutes(I think)

43-year-old 185lb non-runner

I think I win for the longest posted time. Anyone else who ran this slow was too embarased to post!

59 minutes. I never know how to pace myself. I saw a post either above or on the message board to run at a pace where you can carry on a conversation. That seemed to work well.

MCC (Comment #13)
I think this is the fourth time this year. I don't mind running 6 miles quarterly. No big deal. Where did you ever hear that it was twice/year?

76 ugly minutes.

32 yo 6'1'' 170lbs

time for 5 miles - 35:30 (about 7:10 mile pace)

7.0 pace, 5k - next time i'll do 3 miles (12 laps) + 1 lap! :)

21-15-9
55# db jerks
ring pull ups
run 400m

14:41

Sub 10K with 20# baby in jogger: 49:09

Ran 2.2 miles in 20 minutes on the TM. Coach, I owe you 4 miles...
thanks!

ummmm ya

55:34 on treadmill w/ bad acid stomach vs 56:25 on treadmill w/ 3 breaks for water on 7/26/06. hr avg 145 vs 146, hr max 178 vs 174.

vcraig- you missed my post then, ran it at 77 minutes, sparing you the slowest "prize". Not at all embarrassed- happy to be getting it done. It's all about heart- see comment 162. He says it all.

Ok, I tried to add in the WOD. Ran at 175-182 heart rate (my 85%-90% HR Max). Did 30 minutes and covered 2.02 miles. I never run for distance, just time. So the next time a 10k comes up, I'll do 85% for 1 hour. Still, pathetic results but expected considering I've let myself go. Man, this Crossfit has got me hyped and excited to workout again.

Comment #161, it's possible a number of people don't know how to do long distance running. I never ran past 5 miles in my life till 4 years. Once I found out a Heart Rate meter is essential for efficient training, 6 miles doesn't seem that far anymore. The biggest lesson I learned is your run for a set time, not a set distance. 10k in the afternoon heat is not 10k in the morning. Once you figure out your HR percentages, just apply the appropriate percentage based on the length of time you're going to run.

As another said, becoming "good" at running a 10k (less than 50 mins I guess) means you are doing lots of training on running and little on the physical.

BW 128

3km row, 2km run, 3km row, 2km run, 3km row

took about 90 minutes and am glad i didn't give up.

i don't usually like to continue digging more worms out of cans, but got a little annoyed reading posts criticising people who "weaseled" out of the 10k.

#192 dan is right about the fatties/oldies/injured/noobs that may not even be able to run 1km, but try their best.

i'd encourage everyone to give the 10k a shot, and if they can't or choose not to, i don't see any reason to diss them or call them out on it - it's their business and not ours.

criticising performance and telling people they are wusses and not true CrossFitters if they don't run the 10k is elitism and arrogance.

CrossFit isn't that. although i've never met a CrossFitter in person let alone trained with one, i see from the group workout videos that CrossFit isn't solely about performance - it's also about community, and about supporting and encouraging one another.

Age 50/BW 240#
subbed 10K row for run 53:51 felt good about this one as it was after "CINDY"

My own concoction - no access to gym right now.
4 rds for time of:
Run 400m
5 ring muscle-ups
25 air squats
5 hspu's or, in my case, 5 3-sec handstand holds

38:42. The muscle-ups were from my power rings hanging from a high-school football goal post that rocked A LOT. Runs on track. Just getting back into it after about 3 wks off.

10k or 6.22 miles

48:40

vcraig- oops, I meant comment 192...HE says it all..

56:20

55:20 on 9/9 at the Schneider 10K in Green Bay, WI.

6.4 miles
61 minutes

50:46

Previous entry:
"54:09
one minute slower than last time."

Wow! I read some of the running articles posted by Coach & Lauren recently and concluded that I was running with poor form. On this run, I paid attention to form and less to intensity. I wasn't expecting this result! Thanks, Coach!

54:55- 5k run, 6k row

completed 9-9-06

morning:
7K row in 34:30 (baby woke up so I cut it short)

afternoon:
5K row in 21:01.1

Mike Donnelly

10k run...50:32.52

Road run with mix of hills and flats.

60 minutes.

10k run on treadmill. 62:34

10K

(8 min. per mile pace @ 1%; 7:30 min. per mile last 2 min.)

48:45

I'm hurting right now!!!

Does crossfit impair distance running performance? do all Crossfitters hate running?

Talissa: done on 9/10 Ran for 55:46 which I assume is about 10K

13 mile mountain bike loop
1:12
(that's about 8 min slower than normal...guess that's what lots of squats the day before will do to you)

1.7 miles on track in 11:36

Just coming off 4 days with the flu. Only jogged 4 miles (43 mins)

Sub'd Cycling for run - Benbrook Lake Route:
23.4 miles
1:30:18

Avg HR: 151
Max HR: 183

Avg SD: 15.8 mph
Max SD: 31.8 mph

ran 5 km tonight
time 24:00

Also rollerbladed 20 km

No excuses for not doing the 10km except for the stomach full of firehall spaghetti which almost resulted in a run in with pukey.

CFWU
55'24". ("PODRUNNER" 170BMP.)

Biked to work ~35 minutes each way. Rode it Tuesday, rest day, too.

1 hour bicycle run

No dog today, but really didn't feel that well. Finished it anyway.

1:38:11

48 minutes

34 minutes
4.4 miles

7.5 k in 40 min
Had to stop because my feet were numb. That can't be good!

5am run around Marine Park, Brooklyn.
Ran for 1 hour...about 5 miles. Walked 1/2 mile back.
Great morning to run watching the sun come up.
They also had the tribute light on at "Ground Zero" in Manhattan.
2 Beams of Light shinning into the sky. Clearly visible from the other side of Brooklyn (about 10 miles or so).
Sad...Beautiful...Inspiring...all at once.

6 A.m. the MRH loop. Completed with Godfrey and Sam. Probably a little over an hour.

Scaled it down.

7K 30 min.

Sick/cold