Well, the first race is officially under the belt. I have to say, it was an awesome experience. Woke up about 15 minutes late (4:25 pm was the time I set my alarm for). But didn't let it get in my head, I knew I had my stuff together and could be out the door quickly. Ate a four egg omelet and some applesauce, which is a little light for me, but my stomach was a little weird from the nerves. Out the door at 5:15, got to the venue and got to work.

The weather was gorgeous, calm after the storm, so I was lucky in that respect... but unfortunately the transition area was an absolute mess. Ankle deep mud for all my friends! I picked up my race packet, anyone care to guess my bib number? 32 (my old squadron)! This must be a sign of some sort, of what I'm still not sure.  I got a spot right on the edge, 3 rows in. Got my area all set up, and made the decision to go with the flying mount despite the mud. Rather than running next to my bike through transition, I would have to carry it, but it was better than getting my cleats filled up with mud and trying to clip in.

By the time the start of wave 1 rolled around I was pretty fired up. I toed the line in the front of the pack, and when the start siren went off, I was off. I got out front of the thrashing pack quickly, and was in the lead at the first buoy. I was going pretty hard, but I ended up getting passed by about three dudes. Pretty sure I was fourth out of the water, and then ran up to the transition area (a little wobbly) and got the wetsuit off in no time. I grabbed the helmet and threw it on and then hoisted the bike and ran to the mount line. Inexplicably, I had my sunglasses in my hand rather than on my face. I had to weirdly put them on one handed, but as I got to the mount line, I set my bike down, and started getting speed for the flying mount. I got up to speed, took a deep breath, and leapt. I landed perfectly, my shoes slipped right on my feet, and I was gone. Very stoked T1 went so well, minus the sunglasses incident. As I started I must have bumped my computer, because it was hitting my spokes, so I reached down and fixed it, and then put my head down to try and keep up the pace.

The calm after the storm had passed at this point, so the wind was blowing pretty decently, but I managed. I was passing a bunch of people, and was pretty nervous about some of the corners, but it was going well. Then, all of sudden some dude on a badass bike passed me like I was standing still. Only four or five guys passed me on the bike, so I was pretty happy with that. The only incident worth noting was when I reached for my first drink of the race... without first coming out of the aero tuck. I am going about 23 at this point, my bars wobble pretty badly and I fishtail violently. Luckily I manage to get it under control, and there was no one else around, so I survived this rookie mistake. Think I will get a bike mounted hydration system for the next one. As I finished the 3rd loop, I slid my feet out of my shoes, did a quick dismount at a pretty good rate of speed, and promptly almost ran over some collegiate chick with her bike SIDEWAYS taking up the entire width of the dismount line. Idiot. I got around her, picked up my bike and got set for the run.

Getting the Vibrams on was interesting with mud caked around my entire foot up to the ankle, but I got them on pretty quick overall. As I ran out of T2, watch read 43:30. So much for breaking an hour, but I still felt really strong, and lit off at a good clip. I absolutely dominated the run, passing people every few seconds. No one passed me on the run, so I was pretty stoked on that. Felt very strong, high cadence/turnover, despite just crushing my legs on the bike. At about mile 2.25 I met pukie (just a lil) for the first time since starting CrossFit. Sorry Fran, the sprint tri edged you out. As I crossed the bridge to get back on the island, I started my kick, and crossed the finish line at a respectable 1:03:27 (by my watch.) My official splits: Swim: 0:05:59/ T1  0:01:13/ Bike + T2  0:36:17/ Run  0:19:59/ Total: 1:03:28.  This was good enough for third in the 30-39 age group, so I achieved my goal of making the age group podium.  The bottom line is this: as I lined up at the start line, I knew that I had my nutrition, sleep, and training dialed. I knew that with the CFE programming I had a huge advantage over every other athlete that was "logging the miles" over the winter. This programming simply works.  Now I'm just looking forward to cracking the top 3 overall...

Hydrostatic Body Fat Testing

Hydrostatic Body Fat Testing is universally considered "The Gold Standard" of body fat testing, to which all other methods still compare. When you lose weight, it is essential that you lose body fat, not muscle. Muscle loss can slow down your metabolism, making it harder to lean up. Periodic testing using our database program will help you compare and graph your short and long term fitness goals. You will receive a seven-page personalized printout that will give you the tools you need to succeed! 

Resting Metabolic Rate Testing (RMR)

Is your Metabolism fast or slow? By testing your unique metabolic rate, we can help you understand why you have had difficulty losing weight in the past and how you can be successful in the future. Your metabolic rate will be used to calculate your Target Caloric Zones. With the target zones, all the talk about "cutting calories" and "burning fat" will finally make sense as it applies to you. Metabolic Testing tells you exactly HOW to tip the scales in your favor!

VO2 Sub-Max Testing

VO2 testing reveals the exercise level that will optimize your ability to burn fat or to increase your cardio strength. Trained athletes have more endurance because their bodies can utilize higher levels of oxygen. The higher your VO2 the faster and more efficiently you will be doing your favorite aerobic activities. Let us measure your rate of success!

Ayo's 400lb Deadlift from Adam Stevenson on Vimeo.

Thanks for editing the video Adam!

==================================================
Name: Ilario  Pantano
Email: IlarioPantano@gmail.com
Comments: ========================================
CrossFit Endurance rocks. Thank you for the shout out. Some of your readers may recall, but I did the IronMan using your programming in tandem with CrossFit Wilmington and my coach Tony Cowden.  At the risk of repeating myself, CrossFit generally and CrossFit Endurance specifically,   are so effective because of the way they train your body and your MIND to endure. The mental toughness built up over a history of hard workouts with hard men and women doing them beside  you is the single most important tool in the toolbox. Not just for Iron-distance events, but for life.  I don't need to tell you all how refreshing it is to surround yourselves with people who want to work harder  to achieve more.  Sadly, in our comfort-based entitlement culture that view of "working through the pain"  for self improvement has become an "extremist" position. I just call it CrossFit.

Semper Fi, Gang. 

Since adding the Half Marathon, we have received many inquiries about switching from the half to the full marathon and the full to the half marathon.  If you are thinking about switching, we want to alert you of ourChanging Races Policy so you can make the official change before it’s too late!  This will ensure that you will receive the appropriate shirt, medal, and race bib.

If you want to switch for free, you must do so before the March 6th deadline.  After March 6th a monetary service charge will be assessed.  Read more about the policy. 

Thank you in advance for your cooperation as we prepare for the big day on Sunday, June 6th.  See you in San Diego!

Rock ‘n’ Roll San Diego Marathon & 1/2 Marathon
San Diego, CA
June 6, 2010
http://runrocknroll.com
rnrsd@competitorgroup.com
800-311-1255

Our first team competition kicked off with a splash last night - in case you missed it, here is what went down...

Workout:  1 Mile of running each person....here's the kicker - we divided the group into teams of 5 each, and each person sprinted 100 meters and waited till their teammates got around the track - so about a minute rest in between - altogether each person completed 16 x 100 meter sprints.  Most of us went out way too fast on the first few and were paying for it the rest of the workout.  This will happen from time to time in races as well, if you go out too hard than you crash and are unable to maintain the pace you want - let this be a learning lesson for your training.
 
How did the teams fare???  Here are the results from the competition:
1st place - Coaching staff
2nd place - CF San Diego
3rd place - CF Invictus
4th place - CF SoCal
5th place and honorable mention - CF Flood and a few misfits :)  These folks were the real winners of last nights bedazzelment!!! They lost a teammate at the very beginning of the competition and still kept on running.  We really admired your courage and commitment and we will have a prize for you in the upcoming weeks - stay tuned...
 
Announcements:
1.  You've been asking for trail running, so we're going to give it a go...

Rob Loeb will be leading our Saturday morning trail run's starting this week, March 6th at 8am
Meeting place is going to be Morley Field - by dog park, the trail begins there and Rob will be there to meet everyone.
This is not an official SDAE coached workout, but we might potentially turn it into one...
If you want to run on trails, do your additional tempo or interval run for the week there, than be there!!!!

 
Park in the dog park parking lot and we will meet at the end of the parking lot by the water fountain. Loop is 1.25 miles with nice hard hill half way through, we will do it 3 times. Rain or Shine, bring it on Bitches!

2.  Mon hill run with Matt Shaver: 4-6 miles, mild to wild - depending on preference. 600 am. Meet at the park on the corner of 29th and Cedar, in South Park

If you'd like contact information for Rob or Matt if you plan to attend ask

3.  This sunday we're meeting at CF Invictus in Little Italy with a discussion being led by Dr Borlabi who is the Senior Sports Psychologist for the US Olympic Committee/Team, and works with several professional and elite athletes, focusing on breakthrough performances and mental toughness. BE THERE!!!!
 

Happy training and a few things to consider in regards to taking care of your sore muscles:  Epson Salt bath, ice ice ice, massage, trigger point, stretch,fish oil, heat, rest!!!!   Rest is why we get better - not more training!!!

Ready for our first team workout? There will be a healthy competition between all the different affiliates so you will not want to miss this one. Wear your affiliate t-shirt!!!  This is an all-weather track so you all are in for a treat - bring a friend, we are hoping to have 40 people at this workout...there is a rumor going around the coaches will be participating in this workout...you all think you can take on the coaches????

If you are planning on coming regularly for the month of March - please bring your monthly dues!

Venue: Lincoln High School track

4777 Imperial Avenue, San Diego, CA 92113

Parking. Runners may park in the deck on the southern side of the Lincoln High School campus. To get to the parking deck, (1) take Imperial Avenue to Willie James Jones Jr. Avenue then (2) turn south on to Willie James Jones Jr. Avenue; (3) continue south to Franklin Avenue and (4) turn right. The parking deck is on the right.

Announcements - 
1.  Plan to attend the sunday session this weekend, do what you must to be there since this will be a special event!!! It is the first sunday of the month, which means that all SDAE members are welcomed.  We have Wendy Borlabi, Senior Sports Psychologist coming from the US Olympic Training Center - more details will come later this week.  We will be meeting at CF Invictus this sunday at 8am and the discussion will be after the tempo run, please spread the word to your affiliates, especially if they are getting ready for sectionals they are not going to want to miss this!!!!

2.  SDAE Shirts - you've been asking for it, so here they are -  red long-sleeve shirts made with our cool design in the fancy workout material.. we will have them available for sale on wednesday - $30, bring cash or your checkbooks please :)

See you all tomorrow!!! Be ready to run fast and have fun :)

We had a gorgeous Sunday morning with clear skies and not even a hint of rain. Also, we had another weekend record with 20 runners in attendance!   

Many thanks to Michelle of CF Invictus for the great discussion on nutrition. I expect to see some good post-workout snacks from everyone on Wednesday and after the upcoming workouts. Also thank you to Heidi Fearon, acupuncturist for coming out and participating in our discussion. 

Next week will be the 1st Sunday of the month, so SDAE runners who are NOT training for a race and are on the monthly dues membership are welcome to come to the Sunday WOD. Our speaker next week will be Wendy Borlabi, Senior Sport Psychologist for the US Olympic Committee!  She will give a general overview of her job at the USOC, benefits for the athletes, some top concerns or areas that they consistently come in about.  She will also touch on goal setting, imagery, and/or pre-performance routines. We are excited to have her. Stay tuned for more details as we may change the venue for next week.

Let's recap today's workout.  It was a 40 minute time trial - Remember time trial = race pace. See the attached file for more information. Great job to everyone who showed up today! We had some new PRs, so I know folks were out there running hard. The coaches were excited see people running together, working off each other and pushing one another! Did I mention, you should check out the attached file (smile).

If you have a garmin watch, let us know the distance you covered. Otherwise go to http://www.gmap-pedometer.com/ and map the distance you covered and email the coaches! A few quick tips on gmap pedometer. 1) In the top middle where is says Jump to type deanza cove, go to zoom 18 and hit go.  2) use satellite or hybrid view, click start recording and you're off

Get some good nutrition, hydrate, and rest. Oh and check out the attached file.  See you Wednesday!

Your SDAE Coaches

Stay tuned to our site as Paleo Treats will be sponsoring our Ragnar Relay team. We will have a discount code available to order some treats come April....

For thirty thousand generations, our wild and primitive ancestors treated themselves with the sweet and unadorned bounty of nature. Like any healthy diet, theirs was uncomplicated and simple; few ingredients, clean food. Paleo Treats follows this philosophy, using a few high quality ingredients for each cookie, making sure you stay healthy and eating the way you were designed to eat.

Yo Yo Yo... What did you all think of the special surprise??? Check the results at the bottom of the post and if you do this workout on your own, email one of the coaches so we can plug in your times!!!

8 x 200s doesn't seem all that hard does it - the twist was that we did them on a hill, that's right folks, 8 x 200 hill sprints!!!  Oh what fun it was too.   31 people, including 4 new faces (we absolutely love this - please keep telling your friends about our workouts and invite them to come)  We welcomed Glory, Alessandra, Christer, Dan (Juice) and we most certainly hope they will be back - remember first couple of sessions are on us, we want you to try it out and get a feel for what we have to offer and then we can discuss in enrolling in one of our programs :)  Most people that train with us regularly have seen tremendous results in their running, but also improved metabolic conditioning in their CF workouts, feel more alive and eager to take on things in their world!!! 

Announcements: 

1. We had several awards that were given out at the end of the workout - there were some left over magnets from our Valentine's day workout... Christopher Walden for being Mr. Consistency, Christer for having the fastest hill sprint for the guys: cranked out a 31 on the last one, Susan Pierson - fastest hill sprint for the girls, and Alessandra for surviving her first SDAE workout.
2. Shoe order was taken - if you did not put in your request, than please email Coach Bekka (bekka.palmer@gmail.com) so that she can finalize the order this week.  We will take orders until sunday and I will be placing the order on Monday.  We are recommending the 220s or the 230s, please let us know how many pairs you want.  We will collect $ next week and once i place the order i will have a breakdown of what the cost is after the discount!  Super stoked on this!!! 
   http://www.inov-8.com/Products-Detail.asp?PG=PG1&P=5050973021&L=27
3. Race course for Rock N Roll was released this week - we posted it on the site, so please take a few minutes to check it out.  We will be having our sunday runs on the course, so expect our meeting places to move around a little bit as we want to prepare you for where you will be racing.  
4. We are going to be re-locating for a short while to the track at Lincoln High while the track at San Diego High School is having its make over :)  We will send out more details before next week with map and all - its an all weather track which i am really excited about having you guys run on it!!!
5. Have you done your homework CFE workout?  Have you been been getting your 4-6 CF weekly workouts?  Do you need help finding a way to balance your training effectively?  That is what we are here for, so please ask!  For those of you that signed up for the full training programs we deliberated as coaches last night and assigned you a coach for you to have a point person to turn to.  Think of it as your mentor - someone that will be checking in with you to see how your training is coming along and support you in the best way we can!!!