Friday, November 13, 2009

For Those Interested

After hearing back from several of you there appears to be enough interest in my training and preparation for my upcoming race, so I thought I'd share a little more as I enter my last week before the JFK 50.

Over the past several months I've exclusively trained using the CrossFit and CrossFit Endurance methodologies. For the most part I followed the CrossFit main site WOD's (Workout Of the Day) 4-6 times per week and the CrossFit Endurance WOD's 3 times per week. On occasion, I created my own WOD's, i.e. programmed my own training, however I didn't start doing that until the past month or so. Otherwise, it's been all CF and CFE.

I just finished the last heavy lifting session that I will do before next Saturday's race. This was to hit the neuro-endochrine system with a nice punch one last time. Here is the WOD I did, which is a variation of a CFE Strength and Conditioning WOD:
  • Snatch X 5, 5, 3, 3, 2, 1, 1, 1 - resting 180 seconds between sets. I increased the load with each set working towards max, though I went shy of my max as to not tax my body too much this close to my race. My last 3 sets were at 135. Not familiar with the "Snatch"? Here is a YouTube video:


  • Recover 2:00
  • Squat Clean 1X5 @ 135lbs
Here is a YouTube video of the Squat Clean:


Okay, that was a really lousy Squat Clean, but the best short clip I could find on short notice. You get the idea...

The meat of the WOD was the Snatch and I threw the Squat Cleans in as more of a mental punch than anything else, plus I knew it would be a nice finishing touch.

If time allows, I thought I'd share the rest of my training and taper as well as my gear list that I intend to use at the JFK.

So, thanks for the interest and encouragement to blog about my training and race. Also, a huge "thanks" to those who generously donated to the Wounded Warrior Project via my donation page! You guys never cease to amaze me. I'll be thinking of you as I run next Saturday.

Chris

Wednesday, November 11, 2009

Happy Veteran's Day

Happy Veteran's Day to all my fellow Veteran's out there! Though, I always feel silly saying "Happy Veteran's Day", as it doesn't seem fitting because it sounds too much like "Happy Birthday", or "Happy New Year". Either way, I find it important to recognize our active servicemen and women throughout the year and to honor Veteran's on this special day.

I am fortunate to live next door to two Vietnam veterans - Joe, across the street, served in the Navy and Dave, next door, served in the Army, my father-in-law was in the 82nd Airborne Division back in the 50's and on Veteran's Day, I always make it a point to thank theses guys for serving. If you know a Vet, thank them!

If I may indulge myself a little...
A week from this Saturday (Nov. 21st) I will be participating in the JFK 50, the nations oldest and biggest 50 ultramarathon. Historically, the JFK is a very "military" oriented race as it was started by President Kennedy as a challenge to military officers - to complete 50 miles in under 24 hours (I think the time was actually 20 hours). Several races were held all across the country, however the JFK 50 is the only one that remains. As enlisted men and women learned of the challenge, they wanted in on the action (I mean, come on, who wouldn't, right?!?!). Over the years the race was opened to civilians and now hosts a field of over 1,000 runners, many of whom toe the line year after year and make it to the ranks of the 1000 mile club and beyond! Though the race welcomes military and civilians alike, they do offer a two week window to accept registrations from all active duty, retired, and former military as well as police, which is how yours truly squeaked in; the event quickly sells out and can be tough to get a spot.

For this race, I am again running in honor of the Wounded Warrior Project, a not-for-profit organization that supports the servicemen and servicewomen who are returning from overseas deployments with injuries. Whether it be a gunshot wound, an amputation or burn, or traumatic stress syndrome, the WWP seeks to ensure that those who have been wounded get the treatment they need and deserve as well as provide advocacy services should any of our Hero's run into road blocks during their healing. You can learn more about WWP by going to their web site, www.WoundedWarriorProject.org, or you can go to my web site, www.BridgingTheWellnessGap.com and click the link "WWP" where I have information posted as well as a WWP video.

I have a long term goal of raising $10,000 for the WWP and over the past months many of you have already helped me reach the $1000 mark! I am forever grateful. If you would like to support me in reaching the $10,000 goal all you have to do is click on the WWP logo on the right side of this blog and it will take you to my donation page. Your contributions are tax deductible, yet more importantly you should know that your hard earned dollars will truly be put to good use to help someone in need.

How can you be sure your donation will help?
If you have read this blog over the past few months you read about BTWG Graduate Jan Edwards and that her son Aaron was shot while serving in Iraq. I recently had an email exchange with Jan where she updated me on Aaron's status. He is currently at Camp Pendelton continuing his recovery and is on the mend, though it will be a long road physically and emotionally. Aaron will continue to serve as a U.S. Marine, even with a bullet still lodged in his chest, though he will not be eligible for combat duty which is probably just fine with Jan : ) Here is a little of what Jan shared with me:

Chris,

Thanks for checking on Aaron, I do appreciate you asking. He is doing great, they have decided to leave the bullet, they say it will become part of his body...

... The Semper FI staff and the Wounded Warriors have been very supportive during all of this. We actually met and heard from someone from both organizations.

Again , Thanks.

Jan

Thanks for reading and I'll have more soon...

Be Well,
Chris

Wednesday, November 4, 2009

Coming Clean...

Can't believe it's been so long since I last posted on the BTWG blog! In many ways, I just haven't had that much to share and in other ways I've had to prioritize my time and the blog took a bit of a back seat. Also, I felt it a little self serving to post about what's happening on my end and the training for my upcoming Ultramarathon - like I said, just not much to say as of late. I appreciate your continued support and visits to the blog.
This past summer I had an intention of having a laid back Fall, no BTWG, get caught up on some writing for the Project manual, redo the YouTube videos, spend time relaxing, teaching, coaching, quality time with with family and time training for my race. So, what happened to that intention? I currently have the biggest client/student load I've ever had (right at 50!), we are about half way through the "Fall '09" Project, and I'm cultivating a CrossFit-based coaching program out of my home. Whew! And that is really just the tip of the iceberg. So much for a laid-back restful autumn...
The current group of Project Recruits are doing fantastic - after nearly 6 weeks of training, several have lost upwards of 15 pounds and are experiencing transformation in their health, fitness, and well-being. This group has picked things up so quick that it has actually caused me to feel guilty on occasion - come on guys, can't you add a little more drama? Oh wait, didn't I just send out a "Project: Tip of the Day" about that?
A couple things you may not know about:
RCI - "Biggest (Healthiest) Loser" with ProMotion Fitness -
In addition to the current round of BTWG, I'm coaching a group of folks at "RCI", an Indy-based company, through a 12 week program called the "Biggest (Healthiest) Loser", which is modeled after the show on NBC. The program is lead by Wendy Cooper and John Singleton (friends, Cityoga students, and long time supporters of just about every crazy thing I've done in the last 10 years), of ProMotion Training Systems; I've worked part-time and taught classes with ProMotion for the past 10 years. Your's truly is the coach of "Team Yellow" which happens to be the group of folks with the most weight to lose. It's been a great learning experience and real challenge as well. I have a great team and have seen amazing changes, weight loss, and more importantly - self realization and empowerment! Check out their blog at:www.rcibiggestloserblog.blogspot.com
CrossFit in Brownsburg -
Since completing my CrossFit certification last month I've launched a small "underground" program that I am running out of my garage. Initially, I invited a few folks that are my clients, those who live on the West side, and those I thought might be interested in giving it a 5 week trial run. Well, we are now nearing the end of our SECOND 5 week run and things are really booming. We now have 13 members and all are raring to go for another series. In addition I have had to add more classes to the schedule and it looks like I may have to add another soon.
I've kept this on the down-low for several reasons and I'm sharing it at this point to see if any of you who read this blog might be interested in joining us. If so, shoot me an email and we can discuss the program, how it works, when the classes are held and the associated fees. To learn more, check out the blog I started: www.crossfitbtwg.blogspot.com
Okay, I feel like my conscious is now clean and I'm no longer hiding anything from you : )
More soon...
Chris

Friday, October 23, 2009

BTWG/CrossFit Results

Congratulations to Joe Wagle, who has been training with me since he completed the last round of the Project. Over the past months since the Project, I have been coaching Joe and integrated CrossFit workouts and CrossFit Endurance workouts into his programming.

Last weekend, Joe completed the Indianapolis Half Marathon with a goal of averaging 10:00 miles. Joe ended up surpassing his goal and averaged 9:38 miles and a finishing time of 2:06:18! Joe averaged just over 10:00 miles at last years event which was substantially more flat than this years new course. Congrats, Joe!

This weekend Joe is toeing the start line of the Knobstone 1/2 marathon as training and recon for his goal race, the Tecumseh Trail Marathon. Go get 'em Joe!

Just for the record, and I don't think Joe will mind, Joe is 52 and continuing to set PR's in running and lifting.

Thursday, October 22, 2009

Recon Video of JFK 50

As many of you know, I am currently training for my next ultramarathon, the JFK 50. The race takes place in Hagerstown, MD. on November 21st. I came across the video below on the JFK 50 main site (www.JFK50.org), which takes you on a virtual tour of the route. This recon helps tremendously for those of us who have never ran the course. Check it out:

JFK 50 from The Endurables on Vimeo.

As you can see there is only 1 section of climbing (about 13 miles worth) which has around 1000 feet of vertical gain; not too bad! The rest is pretty flat and not technical at all. This is one of the reasons I picked this for my first 50 miler - that and the fact that it's somewhat a challenge finding a 50 miler. I mean, it's not like the 5K distance which you can find every weekend in just about every town across the country! : )

The JFK 50 has a higher finishing rate than some of the more mountainous and gnarly races, such as the Mountain Masochist Trail Race (also 50 miles). The MMTR features 9200 feet of climbing and 7200 feet of descent! That's insane! Click on this link, to see a video of the MMTR course: http://www.vimeo.com/6431763 - sorry, it would not allow me to embed it here.

In conjunction with the JFK 50, I am helping to raise funds and awareness for the Wounded Warrior Project. To date, I have raised $1000 and have a vision of eventually hitting the $10,000 mark! Your consideration and contributions are greatly appreciated. To learn more about the WWP, please go to my web site: www.BridgingTheWellnessGap.com and click the link "WWP". Watch the video, ask me questions and please consider giving an online donation. When you are ready to donate, just click the link that is at the right of this blog, which takes you to my donation page.

Thanks!

Chris

Tuesday, October 13, 2009

Latest Project Blog

Check this out! Project Recruit Vanessa has posted a BTWG related blog: http://nessab122.blogspot.com/

Already, Vanessa has some very insightful posts and several inspiring moments. Do yourself a favor and check it out, then bookmark it and come back frequently.

Okay Recruits, who's next to step up?

Sunday, October 4, 2009

Update on Aaron

Ginger sent me this update on Thursday, so at this point Aaron is at Bethesda and in good hands.

**************************************

Chris,

This is the latest on Aaron. He is being flown in the morning from Landstuhl, Germany to Bethesda, Maryland where he will receive medical care at Bethesda Naval Hospital. The Marines will fly Aaron’s wife Lauren, Jan and Aaron’s father to Bethesda where they will have accommodations for as long as they need while he recovers. He still has the chest tube in and is still considered in very serious condition, as the bullet is still lodged between the aorta and the heart, but his coming home is such a blessing!

Thank you and all for all the thoughts and prayers. Keepem coming!

Peace,

Ginger