Jessica and I woke up at 5:30am to make some breakfast, hit the showers, and brew some cowboy coffee.  Coffee is key people, c'mon!  Being our typical selves we had to begin rushing to make sure that we had plenty of time to get to the race.  Good thing we did because every route into Boston was closed from our usual route.

We parked at the gym and then taxied over to Clemente Park in Fenway.  It is amazing how many people line up for these races.  I believe the registered number was 5000 but there were far more than that standing around.  Of course Jessica and I needed to use the facilities a final time before the race started and of course there were long lines for the 30 portojohns that were available.  I don't understand who thinks 30 will suffice for 5000.  Anyways, we finally were able use the facilities at 7:59, the race was to start at 8:00.  Would anyone expect any less than that from the two of us??

We made our way over to the horde of people to get in line for the start of the race.  If you have never ran a large race like this let me tell it is quite amazing.  I became hypnotized by the sea of people all rolling out to begin the course.  I literally had trouble with depth perception and had to move all the way to the far right so that I could get my bearings set.  So we were off.  Jessica decided to run with me for support, more later, instead of her normal pace. 

I kept my pace at 10 minutes with the goal of working it down to 9:30/9:00 minutes as I warmed up.  The run started very smoothly.  I was able to maintain POSE and I did not feel labored.  I had some concerns going in regarding my calves.  I have a history of straining my calves and this year I did so again early after registering for the race.  Acupuncture treatments with Steve Cina, Total Wellness, and purchasing a set of SKINS socks saved me from blowing out during the race.  The 10 minute pace was maintained throughout the first 10k.  This was right around the turn around point at the Franklin Park Zoo.  Here Jessica and I picked up the pace for the downhill portion coming out of the zoo and ramping back up to an uphill as we approached the Arnold Arboretum on 203.  The uphill portions were actually much easier b/c to maintaining POSE is just a matter of leaning into the hill.  I am not a little guy so leaning comes easy for me.  We would always pick up a few spots on the uphill.  Now, the down hill portions SUCKED.  I could feel all of the gravitational force pulling me down and fatiguing my quads.  Once we hit the flats I would begin to recover.  As we left the Franklin Park Zoo I increased my pace and Jessica happily sped up with me.  That was my strongest mile and I am not sure what the pace was but it was significantly faster.  It was the only way for me to survive the downhill and allow my hamstrings to keep working instead of loading the quads exclusively.

Unfortunately, this was the last of the race feeling good for me.  Once we crested the hill near the arboreutm I began having some cramping in my hammies and my running technique fell apart.  I had to resort to a run/walk or more of a shuffle walk.  Every attempt at pulling the leg up resulted in the hamstrings spasms.  My pace fell to a 12-14 minute mile and I lumbered to the finish humbled and disappointed with myself finishing in 2:30 and an official pace of 11:31.

I have to confess I was not a very appreciative runner to the many people out there cheering and encouraging the runners on the course.  I do appreciate what they were doing and I thank you all for your efforts.  To me it is very similar to my reasons for CrossFitting in solitude.  I suffer alone.  I did really enjoy seeing CFB longtime member Linda and Northshore CrossFit member Steve at the last water stop.  You both were awesome and did lighten my dark mood at that point.

Jessica was a champ in that she ran the entire race with me despite it being an hour longer than she would have ran and freezing herself.  I was not too kind to her attempts at to keep me going.  At one point I barked, 'Just stop talking to me, I am trying to concentrate!'  She was more of a help than she realizes.  Thank you.

I wish that I could tell you that this was huge positive experience.  I wish that I can say that I enjoyed the accomplishment of finishing.  I am humbled and more determined to work at this.  I am going to really put in the training time of CF Endurance.  Build up my running and hit another 1/2 Marathon.  My goal is still going to be the 2 hour mark.  My goal will to have the feeling I did in a previous post after reading 'Born To Run'.  To enjoy running.  To destroy my "Goat".

So off to the beach we went.  We arrived at the beach around 3:30 and behold it was practically abandoned.  Jessica informed me that after 3:00pm most of the crowd has already left for the day.  WOW, no one ever told me that!  There was a strong wind blowing in off the ocean and it was peaceful.  I can subscribe to this!

We both settled in and began reading.  Her, 'The Time Traveler's Wife', me, 'Force of Nature' by Laird Hamilton.  I got into about seven chapters of my book and it kept going into details of Laird's activites, being one with nature, etc.  I started thinking of my last book, 'Born to Run', and how it described the Tarahumara and how much they "enjoyed" runninig.  Soon enough, I couldn't just sit in that chair anymore!  I had to get up and start moving.  I looked at Jessica and told her, "I am off for a run".  She looked at me and just smiled. 

I was off, first thing I did was head down towards the surf.  I started thinking about the skills I learned from the BMack during the running certification and to stay 'light and easy'.  I started playing a game of darting in and out of the water.  Then I began chasing sea gulls that were hanging out on the beach looking for dinner.  Soon enough, I was having fun, running!  I was actually smiling.  Really!  I ran the entire length of the beach until I came to the wall and then I turned around and began running back.  I kept up the games and before I knew it I was back to where I started and was barely breathing hard. 

I was happy to have experienced joy while running.  I am hoping that I can carry this over to more runs and most importantly to the half marathon on the 16th.  One thing is for sure, I will be back on the beach again soon having fun.

Back to the training. I have been hitting CF real hard. I follow a 2 on 1 off, 1 on 1 off, etc schedule b/c that is what I find that my body can handle the best. I am dialing in my nutrition more each week, eliminating alcohol consumption completely in addition to grains, sugar, and dairy. I am already seeing dramatic improvements in fitness markers. My body composition is down to 14% from being almost 18% while the scale has only changed by 4 pounds. I hit a new personal best in FRAN, 3:35, :33 seconds faster than my previous best. All of my strength lifts are staying constant and I am sustaining my energy levels throughout the day. I am pretty excited about the Boston Half.

On a different note, I just finished reading Born to Run by Christopher McDougall. The book begins with Christophers searching for the answer as to why he is always beaten up while running. His search leads him to the Tarahumara Indians in the Copper Canyons of Mexico and to a mysterious person named the 'Caballo Blanco' the White Horse. These people are known in Mexico as the 'Raramuri' or 'Running People' and are renowned for their ability to run great distances in nothing more than rubber sandals and their remarkable health.

McDougall also explores the origin of man as a runner and the causes of the high incidence of injuries in modern runners.  The conclusions of the book are profound and motivating to this reader that has always had a lurking desire to be a better runner.  Is this desire innate?  You must read the book yourself to find out!

Throughout the book, McDougall also tells the story of 'The Greatest Race the World Has Never Seen' as he, along with Caballo Blanco organize to have a handful of the top ultra-endurance runners race against legends of the Tarahumara Indians.  The culmination of the events leads to a fantastic finish that I imagine is not unlike the feeling achieved in CF after a workout simliar to 'Murph'.  I highly recommend this book to everyone, even those that are not interested in running, as it is a fantastic read.

Jessica, James, and Myself all had the opportunity to meet Christopher McDougall at a book reading here in Lexington, MA.  He was every bit as fascinating in person as he comes across in his book.  His story telling is even greater in person and he has an energy that is both contagious and addictive.  If you ever have the opportunity to meet him, do so, and tell him his friends at CF Boston say hello.

I do think that I have improved, the video will be data, and I am excited about progressing my technique.  Brian, et al have hammered just how important it is to practice the skill work.  There are no exceptions to this rule.  Think of the 80/20 rule we use for nutrition, it applies to running as well.  80% of running should be skill work and drills.  The last 20% is actually the intensity and volume.  Even for those that are experienced runners.  These drills will improve biomechanical efficiency, prevent injury, and improve performance.  Who doesn't want that.

My next running day is on Tuesday.  I will let you know how it goes.

I have been still doing CrossFit and hitting all of my regular workouts.  I am pleased with how my body has been recovering for the most part.  My greatest challenge is making sure that I am not underfed due to all of the activities that are happening in and around CrossFit currently.  It amazes me the difference I feel when I eat quality food and in the appropriate proportions.  Do you feel the difference too?

I will be posting a short synopsis of each day this weekend so check in and read on!

GO JOE GO!

NONPROFIT LEADER LAUNCHES INNOVATIVE WEIGHT LOSS FUNDRAISING CAMPAIGN

Boston, MA, (July 30, 2009) – Joseph Porcelli, Founder and Chief Executive Neighbor of Neighbors for Neighbors, Inc, announced two goals today. The first is to get in shape and lose 80 pounds by August 1, 2010, and the second is to raise $50,000 by the end of October 2009, and $50,000 for each quarter thereafter for Neighbors for Neighbors, Inc. 

Joseph is seeking donations of $1 or more for each pound he loses – for as many pounds as people are able to support him. Donations are tax-deductible and go to support the Neighbors for Neighbors, Inc, a 501c3 he directs and founded.

 

As of July 29, 2009, at 5:00 p.m., Joseph weighed 279.5 lbs, leaving 79.5lbs left to hit his target goal of 200 lbs. Joseph started working out at Cross Fit Boston (www.crossfitboston.com) in June of this year and has already lost 15 pounds. Each Friday, morning, Joseph will weigh in at Cross Fit Boston and post the results of his weigh ins to the GO JOE GO! blog on www.neighborsforneighbors.org.

 

People may sign up to support Joseph and Neighbors for Neighborsat http://www.neighborsforneighbors.org/gojoego/ or by joining hisFacebook cause page here, http://apps.facebook.com/causes/325892.

 

ABOUT NEIGHBORS FOR NEIGHBORS: 

 

NeighborsforNeighbors.org is where Boston works together online.

Neighbors for Neighbors is a Boston Based 501c3 nonprofit, led by a former Boston Police Neighborhood Watch Organizer. Neighbors for Neighbors provide neighborhood-centric community-generated social networks for Boston Neighborhoods that serve as a soundboard for voices and a springboard for action. Unlike Facebook, Neighbors for Neighbors connect people who live, work and serve in a particular neighborhood to others who they don’t already know and help them discover and organize around common interests.

 

Neighbors discover common interests by sharing information via blogs and discussions and organize by joining or starting groups and posting events. Popular topics they take action on include social activities, service and volunteer projects, and crime, civic, social justice, and green/environmental programs. In the neighborhood zone groups (not yet in all neighborhoods) neighbors get access to real-time crime statistics from CrimeReports.com and use discussions to communicate about, and collaborate with each other and Police and City resources, to address and deter crime. By posting music, photographs and videos neighbors celebrate and reflect on diversity, beauty and challenges they face.

Those participating include residents, local businesses, Neighborhood Coordinators from the Mayors Office of Neighborhood Services, Community Service Officers from the Boston Police Department, Representatives from the Mayor’s Office of Emergency Preparedness, Boston City Councilors, as well as non-profit and community group coordinators. Jamaica Plain, the pilot network, enjoys over 1200 members. By the end of the summer, we hope to complete building all the neighborhood teams and formally launch all networks.

Help Joe reach his goals!

I will follow up later to chime in on the running workout.  Here are a couple pics from this morning's classes!

Mel has worked hard to develop her squat!

OH Squat: 3x3

205
225
245

WOD: Run 400m
15 HSPU's
Row 500m

5:58

Tomorrow Ari and I are going to perform 5 hill sprints and work on running technique as we look to perfect the POSE technique!

So tomorrow I will be back and working hard on the my running skills, running WOD, and my CF WOD later in the day.

Cheers!