Tag Archives: awards

Back in Action and Awards

I’m back in action!  A rough run on Saturday had me staving off more until today but thanks to the weather, things got shuffled around a bit.

After fighting a little with both of my ankles over the weekend I reevaluated my schedule and Sunday night decided my legs were feeling well enough to stick with it.  Until I read the week’s weather forecast.  A predicted high of 27 on Thursday.  While I don’t mind running in frigid temperatures, it would be my first genuinely cold run of the season and I didn’t want my final long run before Rock n Roll Arizona to suffer because of it.  Luckily I was able to adjust my training schedule to accommodate winter.  Here’s what the week will end up looking like:

Monday – Strength training
Tuesday – Rest  Shakeout run with 2x 200M strides
Wednesday – Interval Work
Thursday – Long Run (10 Miles)  Rest
Friday – Shakeout Run  Long run (10 miles)
Saturday – Race Pace Run (4 miles+)
Sunday – Heavy lifting

My legs were beaten up after a heavy dose of front rack walking lunges Monday and the shakeout ended up being exactly what I needed.  It was a day earlier than I had planned on running again but a short jog before heading out let me know my ankle would be fine.

I’m happy to be running pain free again and am even happier to have received some cool awards.  They’re awards I earned in 2014 but I waited to share until they all arrived.

My age group award from the Heart of Ghent 10k print with a plaque commemorating my 10k PR.  It was very hard to photograph with my phone!awardsRock n Roll Series Heavy Medals!  Rock Encore and Triple Crown earned for Rock n Rolls in Nashville, Virginia Beach and Las Vegas.  The Triple Crown is HUGE!


What cool awards or medals did you earn in 2014?  How do you decide if you’ve recovered enough to run?

Christmas Workouts Part II and More Beer

The first half of my Christmas Vacation 2014 was a success and the second half was just as fun filled.  In addition to getting back on my original workout schedule, I enjoyed a new Crossfit box, more beer with Doug, more quality family time and two safe, on-time flights on the way home.  Here’s the second half of my Christmas Vacation:

I returned to my training schedule with Crossfit at Wichita Old Town Crossfit on Tuesday morning.  It was a small class with just two regulars, myself and one other drop-in for a WOD made up of my used-to-be arch nemesis double unders, sit-ups and power snatches.  The workout left my shoulders fried but the people were great and if you happen to be in the area, find the time to stop by.

Wednesday morning another trip to the treadmill for speed work was on tap.  After a mile warm-up it was alternating 800s for five miles and a mile cool down.  It had been a while since I’d run 800s with 800M rest and I felt really good pushing the hard work to 15 seconds faster than 5k pace.  It was very solid workout that left my legs feeling surprisingly good afterwards.  Sometime running fast makes everything better, even if it is only for three minutes at a time.  Of course, I was starving when I stepped of the dreadmill and got lucky that Doug was feeling famished as well.

Because we were both hungry, and it was on the way back to Christmas house, Doug and I made another trip to Wichita Brewing Company for lunch and more beer.  While we didn’t have the pleasure of enjoying another round off the Beeramid, we did take a deeper dive into a few more beerfavorites from our previous visit.  Along with more beer, we had big glasses of water and two of WBC’s wood fired oven pizzas.  I chose the Hopperoni and he went with the Honeysuckulant BBQ but we couldn’t help sharing.  Both selections were excellent.  The thin crust perfectly complimented the heavier beers we were drinking (Belgian Dubbel and V6) while the pizza’s individual flavors came bursting through with their toppings.  I recommended Wichita Old Town Crossfit but if you’re not feeling in the mood, head to Wichita Brewing Company instead.  The people are great, the beer is delicious, the food is tasty and the vibe is perfect for a casual, friendly cocktail.

Doug and I departed early Christmas morning with two on-time flights and a layover in Denver just long enough to enjoy even more beer, though this time we kept it simple with Blue Moon and Ranger IPA.  Now it’s time to settle back into work for Rock n Roll Arizona and finalize my 2015 race schedule.


How was your Christmas?  Did you try any new gyms or restaurants?  What’s on tap as 2015 rolls in?