Monday, January 17, 2011

Rockin' and Rollin' start to 2011!

PF Changs Rock and Roll Half Marathon Race Report

Jamie and I, well just me actually, woke up at 4:15 am or so. Jamie rolled out of bed closer to 5 and we hit the road at 5:20. We had signed up for a hospitality tent that was heated with food and porta johns and they had a private parking area and buses to the start. It's $50/person but really makes the morning easy with a point to point race and chilly morning. A lot of our friends were also there so we had a great time waiting for the 8:30 start.

So my plan was to start fast and get my HR up into the mid 160's. My run LT is right around 168 bpm's so I targeted 165 as a good effort to try and average. I have been running a lot this winter as I always do, upwards of 50 miles per week and my tempo runs have been pretty quick so I thought it would be great to shoot for a sub 1:20. My PR was a 1:22:53 on this course 2 years ago.But to be honest, the thought of running 6 lows for 13 miles seemed a bit out of reach, so rather than racing using splits per mile, I just used HR as I know that so well and what I can do with it. If the result was there, all the better.

The first few miles felt great. I was running so smooth and steady and it felt effortless. I went through mile 1 in 5:50 and realized I needed to slow down just a bit. Eric and John were right behind me, although I could hear John breathing hard. I cam to 5K and hit my watch for a split.

5K- 19:03

OK, that's very good, maybe I can hold on to this pace. The crowds began to thin out and I began the long stretch down McDowell Road. John and dropped at this point and I could see Eric's reflection in the store windows as we went by still behind me. I yelled for him to come up and join me but he was starting to fade. I was still feeling very good, running well, with my HR still around 164-165. I had one gel with me and planned on taking that and my only drink just after 10K which was coming.

10K- 37:15

Wow, I actually negative split that first 10K but I didn't realize it at the time. I was beginning to believe I might actually make it under 1:20. I had some wiggle room but needed to keep pushing. My ZOOT TT 4.0's felt fast and light and I was slowly passing runners who went out too hard. In fact, I wasn't passed at all after mile 4 so I knew my pacing was good. I knew miles 7,8,and 9 would be hard as I was starting to feel like I wish this was over already. Between 9 and 10 are the only meaningful hills on the course and they hurt but I shortened by stride and hussled up them well. When I got to mile 10, I took a moment to check the time.

10 Miles- 1:00:23

Uh-oh. This is getting really tight. I went from thinking I had it to thinking I was going to come up seconds short. I ahd to figure out a way to find those seconds so I launched myself up the road....Or so I thought. My HR began to falter, dropping into the low 160'sdespite my efforts to increase my turnover. Was I running faster? It sure didn't feel that way but I was catching up to the random runner ahead. My legs felt heavy and unresponsive and visually to me it looked like I was running 8 min miles. I was running down Mill Ave, the same road I race on multiple times per year so i knew what it felt like to be in pain on this road. Miles 11 and 12 came by and I was now sure I wasn't going to make it. I kept trying to do the math in my head and I kept coming up short based on how fast I thought I was going. Even on Rio Salado with less than a 1/4 mile to go I was sure I was short. When I reached the parking lot I checked my watch again and realized I was going to do it but I kept running hard knowing it would be tight. The chute is so long and I just came down as hard as I could, seeing the 1:19:1X ticking away on it. I heard the announcer say my name and home town and that the look on my face wasn't a smile but a grimace of pain. Yeah, no shit Sherlock. I crossed and gave a good fist pump.

Final Time: 1:19:29, 70th OA and 4th in M40-44

Post Race:
As soon as I crossed, I got my act together and tuned to see Eric come in sub 1:22, which was a min. faster than his goal time. John was another min or so back. It was great to see all my friends finish, and then I anxiously awaited Jamie who cam across in 1:43 and had a great race for where her run fitness is right now. She's gearing up for a 3:40 attack at the OC Marathon in May where I will be running the Half...and looking for a sub 1:19. ;)

-Bryan D.

Sunday, January 16, 2011


Check everything out at the above link. I was fortunate enough to start training in the OTEC. They are exactly what I am looking for in a trainer. Coming from a running background, I want a fast and responsive shoe that is light and neutral. This one really does it for me and I plan to use it for my long miles on the roads and trails. Check 'em out!

(<--Ramsey trying to shove some non-paleo food down by throat after Clara held 6:10s for a 6k xc almost 7months preggers)

Training Week

Monday - AM
Crossfit WOD @ TJ’S CF 5 Sets for Reps AMRAP Push Press (95/65) 30sec AMRAP Box Jump (24/20) 30sec Rest 60sec Recovery for 10min 5 Sets for Reps AMRAP Overhead Squat (95/65) 30sec AMRAP Push Up 30sec Rest 60sec -
Swim CFE Program W/ 1000yd warmup with drills Main Set – 4x100 holding fastest time w/in 3secs & 3x200 fastest time w/in 5secs

Tuesday – AM
Crossfit WOD at TJ’s CF 6 Sets for Loads & Total Time (go heavy on thrusters and be Fast) A1. DB Thruster x 12 reps Unbroken (challenge yourself with heavy weight); rest 20sec A2. 200m Sprint; rest 20sec A3. 12 Burpees (as fast as possible); rest 3mins -
Bike 2x Tabata Rounds on the trainer

Wednesday – AM –
PM - “Work out Wednesday”
- 6x800 main set with Mark Mac. 200recov jog...Comfortably averaged 2:25

Thursday – AM
Crossfit WOD at TJ’s Crossfit A1. Hollow Rocks 45-60sec x 5 sets; rest 90sec A2. Weighted Strict Pull Up (supinated) 21X0; 5 reps x 5 sets; rest 90sec “Hanging Fran” 21-15-9 Hang Cluster (95/65) Pull Up OMG…Had my first “coming to Jesus” crossfit moment. DNFed the workout and my heart rate did not go down for a long time. Thought I was going to visit my good friends in the ER at Marin General, again. -

Friday – AM
Crossfit WOD at TJ’s CF A1. Clean Pulls @ 3030; 3 reps x 5 sets A2. KBS @ 10X3; 10 reps x 5 sets B. Tabata Mash Up Air Squat Deadlift (135/95) *8min Total – 20sec on/10sec off – alternate back and forth between two exercises. 272 total reps -
Swam at the Olympic Club with Scott

Saturday –AM Crossfit WOD at TJ’ CF “Kelly” Five rounds for time of: Run 400 meters 30 Box jump, 24/20 inch box 30 Wall ball shots, 20/14 pound ball Time – 19:45 (On the left next to BMack)



Came away learning way more than I thought I would. Such cool people were involved – Brian Mackenzie, Kelly Starett, Bredon Mahoney. Education, informative, innovative, and fun…I plan to invest myself in CF/CFE with even more gusto than before.

Sunday – AM
CFE Program
Warm up, drills into 8x 30secs ON and 20secs off


2 Swims
2 Bikes
3-4 Runs

Staying very steady and close to an 80/20 model of Paleo.
Supplementing with First Endurance ( Multi-V, First Endurance Optygen, and good Fish Oils.
I’ve noticed that I have had more energy and that when others seem to be getting the flu, I remain healthy. (knock wood)

I’m getting increasingly excited, by the day, about the way training is going. Crossfit has been extremely beneficial in what I am trying to get my body to do for me. I’m feeling strong across the board – swim, bike, run, throwing Ramsey over my head, carrying groceries in, etc…
This week, I was fortunate enough to attend a Crossfit Endurance Seminar in San Francisco. I honestly did not think that I would learn as much as I did. I also did not expect to make any changes to my run form, but I will. It was also nice to meet, in person, the figures behind this movement. Kelly Starett ( was such a nice guy and an extremely cool host. TJ Murphy (Triathlete Mag Editor) was soaking everything in with a smile, the same way I was. It was common for us to smile, think to ourselves that we have it right, and share that the skeptics can say and post all they want. Then there was Brian Mackenzie( He is such an approachable guy that truly cares about his product helping others. He doesn’t hesitate to share his knowledge in the most non-bullshit type of way. This seminar was a game changer for me. I am going to use this program to compete well in professional triathlon this year. I’m sure of it.

(Reusable Bag WOD)

Sunday, January 9, 2011

ZOOT Product of the Week
ZOOT Thermo Tight
This tight has been my "go to" for brisk NorCal runs, Crossfit sessions, jogs to the pool, and I have even felt comfortable enough to throw them under jeans during chilly outdoor coaching situations.
They provide extreme warmth paired with extreme mobility. They also maintain a flattering appearance with Zoot's high grade material and no male endurance athlete should be bashful to rock these in training or in the coffee shop. Get them while it's cold!


1/3 – 1/9

Monday - AM – Warmup run to TJ’s Crossfit, about 1 mile.
5:15 AM class – Stretching, Conditions, Strength –
A1. DB Split Squat rear foot elevated; 30X1 x 4-6 reps per leg; 4 sets; rest 30sec….40lbs dumbbell
A2. Overhead Walking Lunges; 12 steps @ 20X1…..30lbs overhead
WOD - 100 KBS for time (53lbs)
*start every minute with 4 burpees
Then into a 1.5 mile run to the pool.
Quick/HARD 1500yd Swim Set
1 mile run home.
8 Mile Bike Commute to work
PM – 8 mile bike commute home

NOTE: Trying to think of an all-inclusive name for the workout I did… Any ideas? It would save a lot of typing for the future, as I am making this a 2x per week thing…

(TJ Belger, owner of TJ's dude)

Tuesday – AM – 9 mile run with Jake
- 8 Mile Bike Commute
PM - @ Home CF WOD – 100 Burpees, 100situps…Ramsey tried to join in several times.

Wednesday – AM – OFF
PM - “Work out Wednesday” w/ a good crew. Warmup, Drills/strides then…Mark and I did a 12x400m set with 100m jog recovery between the intervals. We avg. about 71sec per quarter and it felt very relaxed.

Thursday – AM – Warmup run to TJ’s Crossfit, about 1 mile.
5:15 AM class – Stretching, Conditions, Strength –
WOD A. Hollow Holds 30sec/30sec x 5sets
B. 2:30 x 3 sets 25 Double Unders (tuck jumps for sub)
AMRAP Front Squat (155/105) No racks
25 Double Unders
Rest 2:30
C. Tabata Push Ups
Quick/HARD 1500yd Swim Set
1 mile run home.
8 Mile Bike Commute to work

Friday – AM – Warmup run to TJ’s Crossfit, about 1 mile.
- Good warmup then the WOD
- 4 Sets: 5min Each
- Run 600m
- 10 Box Jumps (24in)
- 10 Wall Ball (20lb)
- Rest 5 minutes (Practiced OH Squats)
I really enjoyed this workout and was happy to see fast splits on the 600, despite the workload and the fact it was 5 in the morning.
- Cool down mile home.

Saturday –AM –Dropped into SF Crossfit because I slept in until 9:30!!!! This caused me to miss the open times at TJ’s. I guess my body decided it wanted 12 hours of sleep…cool with me on the weekend.
In SF I did some warm up running and drills, then decided to work on my dreaded Overhead Squat. Kim, from SF CF, had be do 7x3 OHS with increasing weight. We really worked on form and I appreciated her help in trying to sort out this difficult exercise. We followed it up with 3x weighted situps and “good mornings”
PM – Crossfit Endurance, Bike WOD – 3x7mins best effort each time on the bike trainer w/ 3min recovery between each. Gotta admit, the legs are feeling stronger than ever. My friend Rich Airey, big CF/CFE dude and good guy, put it best after time trialing one of his fastest runs at the 13.1mi distance – “Get stronger = get faster…” I believe!

Sunday – PM - Long Run with some friends in SF – Clara & Ramsey for a bit, Scott, Aaron and Curt. Good route which included the “Escape from Alcatraz” run course…about 100 mins of running. Longer than the prescribed CFE workout but it was too nice to pass up.
PM - 30min Standup Paddleboard session off Chrissy Field in San Francisco. Finally got out on one of the coolest Christmas presents that I have ever received. Thanks Clara Babe!

(Carrying "the beast" with Bruncle Evan)

Review/Looking Ahead – So, it was back to the grind this week. I had to say goodbye to the long mornings of waking up slowly, watching cartoons, and general relaxation before heading out for a workout. I welcomed back the sight of 4:45am on my alarm clock, a preset coffee machine, a sleeping family as I creep out the door, and the smiles of over 400 kids that I teach and coach. I must say that I was pretty tired by Friday but I also recognize that I truly love what I do.
This week was enlightening in the sense that I am starting to TRULY believe in the training and lifestyle I have set for myself. I am not just having a blast and hoping for the best. I am having a blast but I am now starting to think that Glassman, Mackenzie, TJ Belger, and the Crossfit community really have it right. I started Crossfit with the hope that I would have some fun, use it as a supplement to my run/triathlon training, gain more time to spend with family/friends, and compete OK. Now, I am really starting to get excited about the positive developments happening with my training. This week I have completed some pretty challenging WODs, hard swim/bikes/runs, and have recognized that I am as strong and if not stronger than I was last year (while training 20+hours and being super anal). I am feeling strength throughout my whole body that I have not felt before. My 400s on Wednesday evening felt REALLY comfortable to the point that I think I could have done 30 of them at the same pace. Then Friday morning came and during my WOD, which included 600s, I felt fresh and was running them with ease at a fast pace. I am also seeing positive effects in the pool and on the bike. I am taking fewer strokes, getting more distance per stroke, and hitting times that I thought would be unattainable for a while after the swim strike I went on this fall. During single leg drills on the bike I felt like my mechanics are for superior to any pedal stroke I have ever taken. Another thing that I have noticed is that my energy is higher and my recovery is more efficient. This all could also be to the diet makeover that I’ve had in the last month. Following the paleo diet is very tough in the beginning. When you have been fed pizza, pasta, bagels, etc. your whole life and have been told that it’s good energy then it extremely difficult to convert. However, if you can get through the first couple weeks ,without cheating too much, then you start to adjust. Right now, my body and mind cannot handle the thought or input of any of the foods I listed.
Sample diet: Breakfast – 4 eggs, ½ avocado, green smoothie, and 1 cup of coffee.
Snack – Banana or orange with sunbutter.
Lunch – Salad greens with lean turkey, assorted veggies, sirachi* sauce
Snack – “Core” bar (thanks Magdalena!)
Dinner – Sautéed veggies, chicken –steak or fish
Guilty pleasure – Glass of red and some dark chocolate
In the words of a good friend of mine, and fellow crossfitter, Richard Airey, “get stronger=get faster”.
I am trying to commit to a strict protocol of 4-5 CF WODs, 2 CFE bike, 2 commuter bikes, 2 CFE swims, and 3 run workouts. Luckily, I am attending a Crossfit Endurance seminar next Saturday and I hope to piece this together with BMack’s help. The seminar is at SF Crossfit next Saturday, come on out!

I’m already getting an antsy feeling to race! This is cool….

Train hard!!!


Sunday, January 2, 2011

New Year's Training


12/27 – 1/2

So long Christmas, bring it on 2011!!!

Monday - AM – CFE Bike Hill Repeats. 6x White Hill, Fairfax
PM – Jogger Stroller run with Rams, Clara, Scott, and Seth. About 8 miles in the hills by the GG Bridge.

Tuesday – AM – TJ’s Crossfit – WOD 10-15mins – Seated Box Jumps
4 Rounds
15 Unbroken KBS (53)
15 Box Jumps w/ Step Down (24)
400m Run
15 Burpees
15 Unbroken Wall Balls (20)
Time: 19:22

Wednesday – AM – OFF
PM - Replaced “Work out Wednesday” because of high wind and expected low turnout...Went with a “WOD Sandwich” – 5mile tempo run – TJ”s CF WOD (a1 hollow rocks a2 strict pullups with slow count and weight9rounds+26reps of Jumping pullups and 20lbs med ball cleans for 10 mins) – 5mile tempo run

Thursday – AM – BRICK – (Bike)Hour on the trainer with CFE intervals – 1:15, 2:30, 5min x 3 holding the same effort throughout and taking equal rest. (Run) Hopped on the treadmill for some quick intervals – 4x400 at 75sec with equal rest. This workout felt very good and I held back a bit as it is the first time I’ve run off the bike in a while. I’m looking forward to doing this workout once a week with a bit more run volume on the end.
PM – Evening swim with Scott and Curt at the Olympic Club…a short one

(Brick Session in the home office. Rockin' the Zoot Speeds)

Friday – AM – 3000 yd swim set with Scott at the Olympic Club. Finally starting to feel like a swimmer again.
PM – Jogger stroller 6 mile run along the Bay with Rams, Clara, Scott and Curt.

Saturday –HAPPY NEW YEAR!!!!! AM –RACE – “Splash and Dash” 5 Mile in Berkeley, CA
I couldn’t believe that Clara actually was able to get me up and out the door. She was quite chipper and motivated, for a pregnant woman on a very small amount of sleep. Clara drove, I slept…and slept…and then finally 5 mins before the race, I pinned my number on and toed the line. This was a very low key race on a very dreary New Years morning. I was certainly feeling less than motivated to do anything besides get back into bed (I left everything I had back on the St.Francis Yacht Club dance floor).
The gun went off! A half mile into the race I noticed that Clara and a bunch of other runners were ahead of me. I figured that the race would hurt any way I approached it, so I went for it. Around the 2.5 mile mark I was finally in the lead and did not look back. I ended up winning by over a minute in a little under 28mins. That is slower than marathon pace but certainly was way more than that in effort. Clara, at 6 months pregnant with our baby girl, won the overall women’s title.

Sunday – OFF….As my alarm was blaring, I thought about how this was the last day for a while that I can hang out with Ramsey for an entire day. A couple of cartoons, building block projects, couple of meals with a couple cups of coffee later we decided that my 2-3hr long run was out, as was my morning CF WOD. We’ll pick up on that during this upcoming training week.

Review/Looking Ahead – This was the best Christmas break I have had since I was a child. I really enjoyed being with my family as much as I could while I had time off from work. I completely recognize that it is WAY more difficult to train when you are off from work. The option to be with my family over getting on the bike, onto the trails, or in the pool is a very easy one to pick. Despite that, I am beginning to feel some good strength from Crossfit, which is translating very well onto the bike and in the pool. The run is good too… ☺
I have mapped out a rough training blueprint for the month of January. Lots of WODs, runs, swims and bikes (including an addendum to my NY resolution – bike commute to work 4 days per exceptions) coming up this New year….but most importantly, a ton of fun and quality time with my family and friends.


("Bruncle"Evan 11, "Big Daddy" Jeff 26, Studly Ramsey 21 months, 'Big Mama" Clara 26, "Peanut"Riley -3 months...Petersons ready to tackle 2011!)

Happy New Year !