ADVENTURE RACING

Adventure Racing: The Road to Primal Quest Badlands

2 WEEKS!

***g-200.shmtl***With 2 weeks to go I am working on technical stuff, just to stay fresh. I am so glad the hard training is over. I finished up with doing the Navy Seal Cross Fit. It is tough but really fun. I have a new workout partner and she is really pushing me. She is even responsible for us getting our new teammate. That is another story though.

I have run 21 miles and a very hilly hard 24 miles, then some longer bike rides. My knee started hurting so I had to hold back some training.

I trained in Houston a week and just hit it short and hard for crossfitting. I went back to the main site CrossFit and not navy seals so I could start to rest.

So we have another story about our team as well.

We have had an eventful few weeks trying to get to the starting line. Todd, who was our team motivator, doctor and one of my dearest friends will not be able or race with us. He was hit by a car a few months ago, and we just knew he’d be fine. Well when he was tested he was far from fine and had a very bad shoulder still.

It was so hard and I was crushed that Todd would not be adventure racing. We put this team together and planned this race since the middle of PQ Montana. I know that Todd will be back however and adventure racing in 2010. He just has a head start on training. I cannot wait to finish an expedition race with my dear friend Todd.

We had to scramble and had some really great opportunities for a teammate. None were exactly like Todd but who is?! We ended up with Ian Hoag, who contacted me. We are so excited to have Ian. He is very strong, lives near Canice so they can train together and is extremely humble.

He just retired from the navy and brings a wealth of skills to Intrepid. Ian jumped in full force and with in 3 days had done a 6 hour paddle, then threw down a 106 mile bike ride. Ian is going to be a great asset and we are happy to have Ian as a teammate on Intrepid!

So we are geared up and ready to go now!

5 WEEKS TO GO

With just 5 weeks to go I am starting to test the body. I did a 21 mile run last week. It went well except for the heat. It was 105 and I didn't realize it. I got a little heat exhaustion.

That will be the conditions in the Badlands though!

This week I did a lot of CrossFitting..very hard. We did the NavySeals.com crossift workouts. Man am I sore. I add CFE to it and I can barely walk.

Tommorrow is supposed to be my big day for a 6 hour bike ride and Phil has to help someone move. I am going to have to postpone it, but I need two more 6 hour rides before we start.

I'll crossfit and hit the hills on the treadmill.

I haven't Time Trialed in a couple of week so I am anxious to do that soon. I have been doing longer stuff on TT days.

So the next 3 weeks, I'll run 2 marathons, do 2 6 hour rides and 1 4 hour paddle and 1 6 hour paddle, ascend and swim...fun stuff!

7 WEEKS TO GO

With 7 weeks to go I have found some new training partners. It is nice as I have trained allot of the year alone. Though I always think of myself as being able to push hard, I have found I push harder with others working out with me.

I am still CrossFitting and using CFE. Instead of the regular long run, I make it longer when it comes up.

With only 4 weeks of hard training left, I'll now be hitting some long stuff. I'll do a marathon and 100 mile bike ride each week for 3 weeks. Oh yes and paddle, ascend, and swim.

The ladies working out with me are making this fun and I look forward to pushing harder and getting faster.

Last week I set a record in the 5k, 4 hour run and stadium run with 20 pounds of extra weight...so I believe CrossFit is working!

MY TRAINING PLAN TODAY

After our 24 hour race I decided to change up my training a bit. We just returned and I felt weak climbing. I am going to add CF back in. This is an article I did about my fitness transformation.

When I started adventure race training I dove in headfirst. My mentor, Bill Lovelace, told me how he trained. Now he never said you should train this way, but I thought if he was one of the best in the world, I’d just train like he did.

The training I did looked like this each week and took about 24 hours a week:

50 miles of running

5 days of 45’ on treadmill at 18% grade with race weight pack

5 days of 40’ hill route with race weight pack

250 miles of riding

Ascending practice 4 x’s per week

1 weekly road ride 70 miles

1 weekly run was 20 miles

This was my training coming into Primal Quest Utah. The thing I lacked was speed training and I didn’t hit the technical trails enough. Other than that I felt really good.

For Primal Quest Montana I had a coach set me a program. The program was less volume and focused on heavy weight training before long rides. A sample week might be this:

M- Run 90 min. and Strength Training

T- Bike 60 minutes

W-Bike AM 2 hours and Bike PM 1 hour recovery

Th-Paddle 2 hours and Strength Training

F- Run 1 hour

S-Bike 4 hours and Run 75 Min.

I enjoyed working out 24 hours per week, but it wasn’t practical with a son and husband. The second route I felt strong, but didn’t feel I was reaching my potential.

Then I discovered CrossFit in September of 2008. I used CrossFit and CrossFit Endurance solely to train for a 24 hour race in February 2009. After doing the race I felt CrossFit had prepared me to go faster, but I felt some loss in endurance and also loss in how my feet held up.

I felt a mixture of the CrossFit and CrossFit Endurance with some extra endurance training would put me where I wanted to be for Primal Quest Badlands in August. Now I am using CF and CFE by following the main WOD on each. In addition I cover two other sports per day. This is how my schedule looks now.

M-

CF

CFE Bike

Treadmill on Full Incline 18 % grade for 45’

Row Machine 45’

T-

CF

CFE Running

Treadmill on Full Incline 18 % grade for 45’

Bike Hill Route 40”

W-

CF

CFE Rowing Machine

Treadmill on Full Incline 18 % grade for 45’

Bike Hill Route 40”

Th-

CF

CFE Bike

Treadmill on Full Incline 18 % grade for 45’

Row 40”

F-CFCFE Rowing Machine

Treadmill on Full Incline 18 % grade for 45’

Bike Hill Route 40”

Saturday will be on the trail doing one or a combo of these things:

Bike 70-100 miles

Run 20-40 miles

Row 6 hours

Sunday is always a rest day.

When a long day comes up under the CFE site, I will go longer than the ultra distance suggestion. Our team has some specific goals and I will use those days as a testing day to meet those goals. I feel CrossFit prepares me to climb over things, pick up my kayak, and helps my core for carrying a heavy load.

I look forward to the added strength I’ll have going into PQ 2009, with CrossFit as a base. Plus I have seem some speed increase with CF. It also helped feel the need for change. I do not enjoy the same routine every day so adding CrossFit was a nice change.

When PQ is over, I’ll use CF and CFE endurance as a maintenance program going longer than the CFE days on the TT days. Then 12 weeks before a big race I’ll add in some distance as I am doing now.

My workout schedule is always a work in progress. I love reading about training plans and experimenting with different things. Right CF and CFE with added distance fits the bill for me and I am loving this new variety!

66 DAYS TO PRIMAL QUEST

Sorry for the absence! I have been adding great AR pages from my buddy Bill, so I have neglected the blog.

Here is where I am at.

Mondays: Cycling wu and cd 15 minutes then 20 x 40-50 cadence hills for 1 minute. This is followed by 30 minutes of hills on treadmill and a short crossfit session.

Tuesdays: I row on the rowing machine intervals for about 45 minutes. In the morning I do a 45 minute run.

Wed: This is one of my favorites. Wu and CD 30 minutes easy. 30 minute time trial as hard as possible. Then a treadmill with hills and a short crossfit session.

Thursdays: I love the run on Thursdays. Wu and CD 15 minutes. Intervals 10 x 30 sec. as fast as possible with 60 second rest.Then I row intervals around 30 minutes.

Friday: Crossfit and Rowing/Swimming/Riverboard practice/or kayaking.

Saturday: Ride for 4 hours and run for 2-3 hours.

I'll need a few longer outings but that is the gist of it for now!

We are off to race this weekend and look forward to getting together with the team!

Sorry for the absence! I have been adding great AR pages from my buddy Bill, so I have neglected the blog.

Here is where I am at.

Mondays: Cycling wu and cd 15 minutes then 20 x 40-50 cadence hills for 1 minute. This is followed by 30 minutes of hills on treadmill and a short crossfit session.

Tuesdays: I row on the rowing machine intervals for about 45 minutes. In the morning I do a 45 minute run.

Wed: This is one of my favorites. Wu and CD 30 minutes easy. 30 minute time trial as hard as possible. Then a treadmill with hills and a short crossfit session.

Thursdays: I love the run on Thursdays. Wu and CD 15 minutes. Intervals 10 x 30 sec. as fast as possible with 60 second rest.Then I row intervals around 30 minutes.

Friday: Crossfit and Rowing/Swimming/Riverboard practice/or kayaking.

Saturday: Ride for 4 hours and run for 2-3 hours.

I'll need a few longer outings but that is the gist of it for now!

We are off to race this weekend and look forward to getting together with the team!

147 DAYS TO PRIMAL QUEST

Say it isn't so! I cannot believe I just wrote that. The time is nearing. We just lost a fourth person so we are desperately trying to find the right person. It is tough to find a person who has $3000 to spare, wants to suffer for two weeks and oh yeah...can navigate! Hey if you fit the ball e-mail me!

So workouts have been going great. I am running and riding faster than ever. I am working hard and fast. I'll move to longer distances in just a few weeks to prepare for the long sections. Long sections...now that was an understatement!

Here are the workouts for the past few weeks.

Monday:Warm Up:

3 x (12 GHD, 12 squat, 12 back ext., 12 push ups, 50 jump ropes )

As fast as Possible: Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

Pat and Kim 10:20

Bike

Goal is to use maximum effort for each 2 min interval.

120:60 x 6,or 2 min on 1 minute off x 6

Kim average speed 25 mph on trainer

Tuesday:

Warm Up:

"Barbara"

Five rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely three minutes between each round.

Run

10:5x20

10 seconds on, 5 seconds off for 20 rounds. These are all out efforts! Incline and terrain are your choice.

Wednesday

warm up:

400m run

4 rounds:

10 x jumping pull ups

10 x back extensions

10 x burpees

walking lunges down the drive and back

Deadlift 1-1-1-1-1-1-1 reps

Row Machine: 2000m TT rest 3 min, Then hold 3 x 500m (30 sec rest between) at your 500m pace for the 2000m TT... Deviate more than 2 sec and foul

Thursday

Complete as many rounds as you can in twenty minutes of:

5 Push-ups

10 Pull-ups

15 Steps, Walking Lunge

Post rounds completed to comments.

Bike: 4 x 5k holding best possible pace. Not slowing more then 5sec in even/odd directions if outside. 2min recoveries.

Friday

Saturday

1000 meter row

45 pound Thruster, 50 reps

30 pull-ups

Post time to comments.

Saturday 090307

Run 5 K

C2: 2000m TT rest 3 min, Then hold 3 x 500m (30 sec rest between) at your 500m pace for the 2000m TT... Deviate more than 2 sec and foul

Monday 090309

Complete as many rounds as you can in twenty minutes of:

5 Push-ups

10 Pull-ups

15 Steps, Walking Lunge

Post rounds completed to comments.

Monday, 03.09.09

All Out Efforts.

1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

Tuesday 090310

Back squat, 1 rep

Shoulder Press, 1 repDeadlift, 1 rep

Wednesday, 03.11.09:

Complete as many rounds as you can in 20 minutes of:

Five pull-ups

Five ring dips

15 Sit-ups

Post rounds completed to comments.

Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.

Thursday 090312

Time Trial

Bike: 30 Mile TT

178 DAYS TO PRIMAL QUEST

Monday

2 rounds x 5 pull ups, 10 push ups, 15 squats

1 round x 10 back squat, 10front squat, 10 OH's

1 round 15 ball slams, 15 step ups, 15 ball cleans

2 x 5 squat

3 x 3 squat

3 rounds x 20 knees to Elbows, 20 Back Ext.

Tabata Run on T.Mill 10% grade at 6 mph. These really help my speed when adventure racing.

185 DAYS TO PRIMAL QUEST

With 185 days to PQ we are getting close. It is time to up the training and preparation.

MONDAY

Five rounds for time of:

Run 400 meters

30 Box jump, 24 inch box

30 Wall ball shots, 20 pound ball

I fully planned to finish with a speed workout but was so tired. My legs were heavy. Pat and I walked for a mile or two afterward and when I returned home my legs were spent. I am trying to be smart so I stopped there. I have improved my adventure racing speed, with shorter sessions and more recovery. So I am trying to listen to my body.

TUESDAY

warm up:800m run30 double unders15 triple unders10 L-pull ups10 alternating pistol squatspvc: 15 reps of each- pass thrus- deadlift- press- p. press- ohs

workout:

400m run

deadlifts x25

bodyweight hang power cleans x15

100 double unders

800m run

deadlift x15

225# squat cleans x5

200 jump rope

5 min rest

6rnds of:

- push ups x12

- air squats x12

Biked:

10 x 1/4 mile Rested 1-2 minutes or until HR was below 110.

I recovered very fast today. I was sprinting uphill at 18 mph on my mt. bike on the road. I did the flats around 22-26 and got up to 40 on one sprint, with a slight hill though.

My bike speed has improved so much since crossfit endurance. The site is incredible. I cannot wait to apply this to adventure racing.

Wed

635m row

2 x's

- 20 pull ups

- 15 box jumps

- 10 kb swings @ 16kg

- 5 burpees

2 x's

hang snatch x10

ohs x12

amrap in 10mins at each station

- 95# sdlhp x3

- hspu x 6

- 30" box jumps x 9

3min rest

- 95# thrusters x5

- pull ups x 10- abmat situps x 15

3min rest

- 95# ohs x4

- 24kg kb swing x8

- 16# ball slam x12

95% of VO2 Max 30 minutes bike. Basically an all out time-trial.

Thursday

Warm Up

5 Rounds of: 10 push up, 15 Oh squats and 5 presses.

We followed this with sprints. It was a killer.

We ran ladders.

30 second run (30" rest)

30 second run (25" rest)

30 second run (20" rest)

30 second run (15" rest)

30 second run (10" rest)

Repeat by 3 times.

Saturday

TT for 8 miles on technical mt. bike trail. I had a PR of 5 minutes and road 12 mph.

192 DAYS TO START OF PRIMAL QUEST BADLANDS

MONDAY

So this week I am back to working out with Pat. I have missed working out with Pat as she really pushes me. I just have to comment that I have been doing CrossFit and CrossFit Endurance. I have increased my speed so much on the bike. My adventure racing is already better.

I have bone from riding 15 mph comfortably to 18 mph. My intervals have been done at 32 mph. I have never ridden that fast except downhill! So the workouts may seem unorthodox, but hey are working!

20 pull ups

30 push ups

40 sit ups full

50 squats

Repeat 5 times

Treadmill

7% Incline Ran Ladders

1 minute on- Rest 1 minute

1 minute on- Rest 40 sec

1 on - Rest 30

1 on - Rest 20

1 on - Rest 10

Then back up the ladder.

I could hardly walk later. This workout was a killer!

TUESDAY

30 Glute Han Sit Ups

25 Back Extensions

by 5 Rounds

Bike Time Trial:

Bike 2 x 5K

First 5K 9:15

second 5K 10:15

Wed

Rowed 20 minutes

Did a strength exercises, but I cannot for the life of me remember.

Thursday

Didn't fell well so took rest day.

Friday

400 m run

Max Pull Ups

Repeat for 20 minutes: 75 pull ups Total

Run 100m Rest

Run 200m Rest

Run 400m Rest

Repeat 5 x's

I thought my legs were going to fall off! This was an intense workout, that I do not look forward to again.

205 DAYS

Last week was Disney World. It was awesome and acutally some training. Walking for 9 hours a day, was good AR training!

I got to work on my fear of enclosed places on the Mission to Space ride, as we went on a journey in a tiny capsule!

So I am back. The goal was to work out while I was there, but I got sick. So I go into this weekends race a little undertrainied. I suppose that is good for training!

Monday

1/2 Mile on 7% incline

30 Glute Ham Sit Ups

15 deadlifts at 105 lbs

I did this 5 times for a total of 35:11.

Bike Trainer:

5 x 40 seconds at top speed with 20 sec rest. I hit 32 mph on the third intervals...sweet!

My legs were toast on Tuesday.

TUESDAY

45 minutes technical trail ride

I had one spill on a silly little thing. This is typical the week before the race I always fall!

WEDNESDAY and THURSDAY

Intervals Running- Nothing to serious as I am adventure racing in 3 days!Intervals Biking

SATURDAY THE BIG CHILL

This race was soooo cold. The cold front blew in during the night and we awoke to very cold temperatures. The race was a lot of fun. I say that relatively. I raced and met Kate for the first time. We really got along well, and I enjoyed naving with Kate.

So here is the low down on the race!

We started off with an urban race. Let's just say we do better in the woods. We spent fifteen minutes on one task trying to figure out a clue. IT was an ad the paper. The clue was find out what is eating you. It was a too cool add (name of the race) in the sports section. That doesn't even make sense. None the less we were last on the 5 the clue as doing riddles and running around in down town (no maps except city maps and brochures and clues) was not our strength.

Next we were to the paddle. We passed 3 teams on the way to the paddle. Once in the boat we passed 2 more I believe. We had a big ugly aluminum canoe in which to practice. Thinking it would be harder to paddle than kayaks, and good training for PQ. Little did we know it was a 25 mile paddle.

In the big ugly, with us weighted down, each with at least 15-20 pound backpacks and us, we hit bottom a lot. We had to get out in the freezing water, (it was about 30 in the day time) all day long to push the boat. Kate was usually the first out of the boat just diving in. Chris and I got into the hang of it as we went on, but Kate led us! Kate naved in the water and that worked great. We ended up a couple of hours behind the teams with kayak, as this length of paddle really put the hours on.

At dusk we arrived at an orchard bearing/orienteering course. We did fine on this, but my declination on my compass was set the wrong way. 3 degrees west instead of east. The race director I asked if it was 3 degrees west and she said yes. It was not it was east, so that put us 6 degrees off. I fixed it and the rest was easy.

We paddled from noon until dark. We got out of the water I guess around 9. It was so cold. I could have just curled up and stopped then, it was miserable. Chris had the right idea to just stay outside and get going quickly. I wanted to do the maps in the restroom as I was shaking too bad that I couldn't hold it still. In hindsight we should have stayed outside as we spend a good deal of time warming up in the bathroom. I certainly took longer than had I stayed outside. And thank you Chris for getting my bike!

We took off with no problems. The first checkpoint was on a road. We rode right past it as it was hidden under a bridge. The road was short so that was our catch. Had I stopped at the correct distance however we have figured it out. So we rode past it about 500m. I learned later ALWAYS pay attention to the distance.

We rode to the mt. bike trail head no problem. We knocked off a really trick one really quickly and I was a little cocky on the nav. That would bite me. The next point eluded us. We looked for probably 3 hours. NOW we were in the vincity the whole time. probably even the right drainage ditch. It was just that they hide these little suckers in elusive places in the woods, and it did elude me. With this type of orienteering in hindsight I should have been finding known points and shooting bearings from that know point and counting.

From here we found then next cp in a decent amount of time. We were set to look for the next one and there was a flat. The tire was changed numerous times. Chris even brought a patch kit after we had no tubes and it still leaked. We had a couple of more point and then a 20 mile ride back on roads. We stared off to the next point and in 5 minutes the tire was flat. We had no options to fixing the tire though Chris tried and tried. The race was nearing the end and there was a cut off. We ended up having Chris run the bike back while Kate and I rode.

Someone met us at the trail head so Chris didn't have to run 20 miles back and that was that.

So some excellent raining. One note was on the road bike we steadily rode between 18-20 mph. Kate and Chris pulled away and I couldn't keep it but I looked down and I was riding 26 mph meaning they were riding faster than that. So the bike portion though short rocked. The trail riding was short intervals so it is hard to say how fast. I had poor lighting so my mt. biking left something to be desired. I will get that taken care of.On foot we really didn't do much except a running portion and the first. Kate and Chris are fast so at one point Kate took my heavier pack and I just grabbed Chris pack, that worked well.

216 DAYS TO PRIMAL QUEST

Monday

Covered as much distance as possible in each of the specified time intervals.

Run: This killed me. My legs were toast. I forgot my garmin so I am not sure the pace.

6min TT

3 min rest

4 min TT

2 min rest

1min TT

30 sec rest

30 sec TT

15 sec rest

15 sec TT

Tuesday

I thought I would puke after this one. I really pushed it and felt it.

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row

Wed

Bike Ride and Nav combined 1:45.

There were lots of hills. I really like naving on the bike. It is fast and you have to think fast.

Thursday

This was done with a 15 pound pack, pull ups and all. Time was 36:00. The time stunk, but the workout killed. I was tired from the day before.

For time:

1 mile Run

100 Pull-ups-These hurt!

200 Push-ups

300 Squats

1 mile Run

Friday

Day Off I wasn't feeling well.

Saturday

Bike Trainer-It is freezing here. I acutally was going to brave the weather, but I have a sick hubby and son, so I needed to watch my son.

So I was demoted to the trainer. I am beat though!

Warm Up: 10 minutes/ 1 leg drilled

Main Set: 1 x 1/4 mile sprint Recovery 2:30

43",43",43",42",43",41",43",43",42",39" I can go faster. Average 22 mph

Deadlift

3 x 7

223 DAYS TO PRIMAL QUEST

Ok I am back. I am sorry for the hiatus. We had some sickness around Christmas time and the blog suffered. With the New Year here though, it is time to focus.

My teammate Chris sent our training goals for this week. Wow adventure racing with 20 year olds, might kill Todd and I. The goals were ambitious but great. We will be working our tales off.

So here goes my workouts for this week. This first week of 2009! I have been doing a crossfit combo workout. I wanted to puke this week. It is tough stuff!

Sunday

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

Monday

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

Bike:

Warm Up 1.5 mile with drills.

3 mile TT rest 3 min, hold 3 x 1 mile (30 sec rest between) at your 1 mile pace for the 3 mile TT

Ride Home 1.5 miles up hill

Tuesday

Run: RPE of 12 for 30 minutes

Wednesday

Covered as much distance as possible in each of the specified time intervals.

Bike

6min TT

3 min rest

4 min TT

2 min rest

1min TT

30 sec rest

30 sec TT

15 sec rest

15 sec TT

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

Thursday

For time:

1 mile Run

100 Pull-ups-These hurt!

200 Push-ups

300 Squats

1 mile Run

Friday

With a continuously running clock I did 70 pound Clean and Jerk the first minute, two 70 pound Clean and Jerks the second minute, three 70 pound Clean and Jerks the third minute... continuing as long as you are able. I was able to go 5 rounds. That stinks!

Run:

2 x 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill.

Sunday

Deadlift 3-3-3-3-3 reps

Bike:

10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)

WE'RE GOING BACK

We are in! We are team #14 on the road to Primal Quest Badlands. I was not that excited about the Badlands until we went through the maps and such. Wow! What an incredible place. Primal Quest is always epic so it should be awesome.

I do justice to my incredible team later, but briefly my team isTodd-the man in the kilt in all my pics...He will be in charge of carrying my pack (just a joke), fixing our feet, our nutrition and motivating us with his vibrant personality.

Chris is a camp director. When I towed off Chris in the last race you could just see his teamwork. He told me every rock and branch that I might hit. Chris will be the workhorse. With his incredible stamina and personality, he will do a lot of the grunt work, and set our blistering pace.

Kate...a woman! I am so excited. Kate, like Chris is a national level runner and hepthalete. She is a coach and teacher. She is going to help me navigate, so Kate and I will have our hands full with that.

I am going in with three newbies to PQ, but with a wealth of experience in other areas. Todd is not really a newbie, as he has been at PQ for 6 years or so.

I am going to video blog this year. I'll post every 1-2 weeks my training and video blog. This first one is short, but it was my second day out nav practicing.

236 Days to Primal Quest

Well it is time to buckle down and get a serious training plan going. I was doing an ironman plan for a while, but was getting too stressed about following the plan.

I need to navigate once per week and it was hard to get it all in. So I switched and have been going back to plan I used before Utah.

I do a lot of treadmill on a full incline for 30-45 minutes while alternating weight with my arms 2 min on and 2 min off. I love this workout, crushing two things at once.

I have a also been following that up with a run trying to run 7 min miles.

For Biking I have been doing a hill workout where I time a 6 mile uphill route. I did 34 m this week a new record for me!

For the long run I am running about an hour.

I have been doing around 40 push ups, 40 assisted pull ups and 450 core things.