I Am a Seattle Marathon “Finisher!!!”

Mile 18 in the Medic Tent get my IT Band Taped

I have not blogged since I ran the marathon last Sunday so It’s hard to get the words to rolls off my head and type with ease.  Since I am blogging I have officially survived the marathon without dying:)  Not that was ever a concern but for dramatic purposes I thought I’d put that little zip in today.  Acutally, as my wife Katie and I were driving the night before she did ask me,”What if you can’t do it?  What will you do?”  Of course as a man I told her,”I won’t have that problem!”  In reality I had butterflies in my stomach the entire week because everything I had trained for over the past 8 weeks was now going to be tested.  Was CrossFit Endurance legit?  Was I prepared enough?  Did I eat properly enough to do what I was about to do?  Was my body going to shut down on the course?  What would I do if I didn’t finish?  All these questions were running through my head the week prior to the marathon and on the morning of the event.  But once the horn went off It was “Game Time”.

Preview Video: Seattle Marathon Preview (Night Before)

Once the race started I made sure I was with or slightly ahead of the pacer.  I had decided I wanted to finish the marathon in 4 hours and if I was going to do that I needed to keep a 9:08 minute mile.  My friend Meg Gayman told me no matter how good I feel stay with the pacer and ONLY if I feel like a “Rockstar” at mile 20 should I increase my pace.  So I stuck to her advice and did not leave that pace.  Everything was going perfect, if anything it felt like I was going a tad bit slow.  I was noticing that my breathing rate was very mellow almost so mellow that I could have a conversation.  Even though everything was feeling great I constantly had the thought in the back of my mind just waiting for “something” to happen but so far everything was solid.  We had crossed the I-90 bridge and it was raining slightly but when we flipped a U-Turn after crossing the bridge and came back across the wind had picked up along with the intensity of the rain.  It was at this time I thought,”What the heck am I doing out here?”  I was just passing the 8 mile mark at this time.  As I passed the 11 mile mark the rain has stopped and I was heading towards Seward park.  Again, everything was perfect.  I was running with a girl I had notice had a great pace going over the I-90 bridge so I had decided to just pace her and that was a great idea.

Some of my concerns starting the race were: blisters, dehydration, foot or feet hurting, stomach issues, having to stop to have a bowel movement.  None of those fears happened.  Thank goodness.  The entire time I was running I was waiting for something to happen simply because of all the stories I have heard.  At this point I was at mile 12 and I was still in the clear.  As I passed mile 13 I was on track for my 4 hour marathon and possibley finishing sooner if I could keep this pace.  Then the unexpected happened.  My left knee started to feel some intense pressure that I was able to push through until mile 14 that I needed to stop and walk.  This was the most unforseen thing to me and so very dissappointing if not flat out humbling.  I would then pick up my pace again for 5-10 minutes then I was back to my walk.  I was at mile 18 when I went to the medic tent to get taped.  My IT band flared up and the tape was suppose to add some support which it did.  I think if I had my old patella band I think it would have helped also.  After the taping I was able to run a little longer but was then back to walking.  This is how the rest of my race went.  Run (or should I say hobble) then walk.

Prior to the race I threw out an invite to my friends to join me on the course and I was so lucky to have a few take me up on that offer.  To this day I am convinced that I would had never finished like I did without their support.  Here is my list of people and when they joined me: Chery Creasey (16 mile), Erik Bee (17 miles), John Gayman (19 miles), Terry Rosencrantz (21 miles), Lily Rosencrantz (21 miles), Tara Peterson (22 miles), Jessica Seyfert (25 miles) and Jessica Fleming (25 miles)  Thank you to you all for your support and encouragement.  It was a very humbling experience having to walk and not have the ability to run.

What an amazing day!  The rain was pouring, it wasn’t too cold and I got to have some of the best support I have ever had.  Even though I didn’t finish my marathon within 4 hours I am so proud to say that I am a “Marathon Finisher!”  I ended finishing at 5 hours and 33 minutes.

Damn it feels good to be a "Finisher!"

CrossFit Endurance Summary

The main purpose of this experiment was to see if using the CrossFit Endurance protocol along with the CrossFit protocol enough to train for an endurance event (i.e. a Marathon).


In my conclusion I think this is solid program training for a marathon.  The only think I would do different is start my training earlier.  When I decided to train for the Seattle Marathon I was 2 months out.  The other thing I would do is focus on mobility, stretching and recovering more efficient (i.e. Taking full rest days).  In my training I made every workout and didn’t miss 1 training session.  This the first time ever that I trained for an event and my training was solid!  There has never been one doubt in my mind about this program but now I have just confirmed everything.


Thank you to everyone who has followed my journey and given me so much support!  Now, time to get ready for the 2012 CrossFit Open.

Mercer Island CrossFit – “Food Drive WOD”

It’s been almost a full week since we participated in the Thanksgiving food drive over at Mercer Island CrossFitCorey Mcgee (Owner of MICF) set up a “Throwdown” and the main purpose of this event was to collect as much food as possible for the Mercer Island Pantry.  The morning was started by people bringing food and finished by a “Team WOD”.

The turn out was so sick!  Once I got the invitation from Corey I invited as many people as possible in hope we’d pack the box and collect a ton of food.  All of the above came true.  When Katie (my wife) and I showed up it was already a full house with so many familiar faces.  Like I said I invited as many people as possible but started with my box.  I was such a proud box owner that Saturday morning!  There we 19 members of the StoneWay CrossFit family attending this event.  There has never been this type of turn out by our members at another box or location.  So essentially we set a PR!

The workout was as follows in teams of 2 with 4 stations:

1) 3 rounds of: 50 wallballs/50 goblet squats

2) 3 rounds of: 50 push press/3 laps (in the hall) of bear crawls

3) Buddy Carry-200m

4) 1 round of: 30 burpees/50 sit-ups

I personally had such a great time during the workout.  First, this was the first time ever that I was teamed up with Katie and it was so much fun.  Second, I got the chance to workout with my fellow members who I usually coach but never get to train next to.  Those two highlights were the top reason I thoroughly loved this weekend!

After all was said and done there were over 40 people who participated in this weekend “Throwdown” and 58 bags of food collected for the Mercer Island Pantry!!!  I was so proud to be a part of this along with having my box be a part also.

Next month (December) we are going to be doing something very similiar.  On December 17th, at Ogre CrossFit we will be having a “Toys for Tot Throwdown!”  How many toys can we collect so we can give all the kids in our community a little taste of Christmas which they may not be having?


When: December 17th, 2011 @ 11am-?

Where: Ogre CrossFit-1013 Stewart St., Seattle, WA 98101

Bring: Toy to donate, BYOBeverages, and gear to throwdown in

Who: Everyone!  Beginners to Advanced. 

Other CrossFit Box Involved: Mercer Island CrossFit, CrossFit Interbay, Ogre CrossFit and Jet City CrossFit

*This is a great way to introduce your friends and family to CrossFit

Have a Happy Thanksgiving!

CrossFit Endurance Taper Week Has Begun!

Post-"Medball Medley" aka "Soul Crusher"

It has been a little over 7 weeks since I began my journey towards the Seattle Marathon.   My original purpose of attempting this event was to personally challenge myself not to mention it’s been on my “Bucket List”  for the past 2 to 3 years.  When I decided to train for the Seattle Marathon I knew I didn’t want to do the traditional marathon training (LSD) but rather use the CrossFit Endurance method.  The biggest reason was 1) Injury prevention and 2) Time.  The reason injury can be prevented if not simply reduced is because there is less long duration of pounding the foot to the ground over and over again.  Plus, there are only 3 days of training if you are training for a single sport.  Time is a huge personal issue because I don’t have that much and when I do have it it’s going towards family and business.  So to put it bluntly I only have time for Family and Business.  Everything else is bonus in my opinion.  So that is why I was so attracted to the CrossFit Endurance method.  The best thing also is that I started over 7 weeks ago and I did not have one distraction to take me off course.  Want to know what my secret is?  Having solid training partners ( I should write a about this soon).  So big shout out to Corey Mcgee, Joe Bauer, Erik Bee, Tony Woo, Meg Gayman, John Gayman, John Hubbard, Max Baker and many who have jumped in when needed!  Thank you!


Alright, my taper week has begun what does that mean?  Great question!  It simply means that I will not be working out at full intensity nor doing as many workouts this week.  Here is a quick summary of what my training has looked like for the past 7 weeks:

Monday-AM: Run (short intervals) PM: CrossFit

Tuesday-PM: CrossFit WOD

Wednesday-AM: Run (Long Intervals) PM: CrossFit

Thursday-PM: CrossFit

Friday-AM: Run (Time Trial) PM: CrossFit

Saturday: Rest

Sunday: Rest


There has also been days that I did my CrossFit workout in the morning and swapped it for my CFE in the afternoon.  I ended up really enjoying my run in the morning.  There were also days that instead of just doing one CF workout I’d double up and do one in the AM and the other in the PM.  The protocol for CFE when doing both CFE and CF is to wait 3-4 hours in between.  I followed this for the most of my training.  There was actually only one day I did back to back but it was because I had to.

Now this is what my week training will be exactly.   I will not do any  more or less.  My schedule is as follows:

Sunday-Rest Day

Monday-20 minute run, 75% effort

Tuesday-Back Squat @ 70% of 5RM

Wednesday-“Helen” (3 round of-400m run/21 KB swings(53)/12 pull-ups) @ 70% effort

Thursday-Run: 8 x 200m @ 70% effort, 2 minute rest

Friday-Rest Day

Saturday-Rest or 15 minute run

Sunday-“Race Day”


Alright here’s to an amazing week!


“Eat Clean, Train Hard and Always Have Fun Doing It!”


Seattle Marathon Update | Catching Up

Marathon training is going amazing as always.  I’m still on track for hitting my mark when it comes to my event on November 27th, 2011.  I have however fallen behind on my updates, video updates and just overall blogging so I apologize for the delay.  My current training status is Week 7/Day 1 and I am so ready for this event.  This current feeling hit me on my Week 6/Day 2 “Long Interval” day.  After acknowledging that feeling I have felt overly tired coming into this current week and actually ending this week.  Next week if officially my “Tapering Week” and I’m excited for that.  Not sure how I will handle going 75-85% of max effort in all I do.  But as far as I understand “I need to respect my taper week”.  Straight from the mouth of Joe Bauer- www.allaroundjoe.com.  Whenever an Ironman gives me advice I take it.


Quick review of last week: Week 6

Day 1- “Tabata Hill run”

20 seconds sprint up hill, rest (walk down the hill), immediately sprint back up

-8 rounds

*legs were toast but not enough not to do  “Anne” 10 minutes later (Doubler Unders/Sit-ups: 50/40/30/20/10)

Day 2- 10 x 600m run

*Felt great until round 5 and immediately felt tapped out

Day 3- 5K


*ran with a “Garmin” and was able to keep my pace steady and fast along with pacing John Gayman (he’s fast)


As I near my event I am 100% nervous but that’s only because I have never done something like this and once I pass mile 14 I will be in “No Mans Land”.   But regardless, I think anything in life is like this, if it’s new it’s scary.  My fear is always failure but, I need to get over that because failure is inevitable in life.  The only thing I can do it try and the worst thing that can happen is I don’t finish.  Life will go one.  So, when I now approach the Seattle Marathon I have nothing to lose if I just go out and run.  As you can see I have been thinking about this for a bit.

I do have a new focus for my “Race Day”.  I have decided to do a WOD (Work Out of the Day) immediately after my race. Brian Mackenzie advises to immediately go to the gym after your race and do I simple body weight workout.  So, I will finish my marathon and move into a workout to help break down any type of lactic acid build up.  I’m assuming it’s not going to be awesome but I will feel a lot better the next days following.  So, this is my question to you…..Would you like to meet me at the finish line on November 27th, 2011 to do a workout?  You will find out what the workout will be a few days prior to the event.

CrossFit Endurance – Am I Crazy to Train for a Marathon?

My Vlogs from each workout last week- Watch!!!

CrossFit Endurance | Seattle Marathon Journey | Day 1/Week 4 WOD- 8 x 1:30 min sprint, 2:00 recovery

CrossFit Endurance: Day 2/Week 4 WOD- 1 mile run TT, 5:00 minute recovery. 4 x 600m run, 1:00 minute recovery

CrossFit Endurance: Day 3/Week 4 WOD- 13.1 miles TT

This weeks focus was all about nutrition and rest.  Ever since running my last TT (time trial) last week and I hit the wall I have made sure I’m eating enough throughout the day especially if I have multiple workout (CrossFit and CrossFit Endurance).  Time seem to want to get away from me constantly but since I had my workout to do at specific times during the week and day I was successful in all CFE workouts.  The “voice of defeat” was constant this week also.  Whenever I got busy or there was a time crunch the thought of skipping the workout sounded not as bad.  However,  I am so glad to have conquered those voices. 

The adjustments I made last week was I allowed myself a “Rest Day” on Thursday.  Since I was tired when I ran my most recent (at that time) TT I had to figure there was some type of “over training” that had to do with the low performance output.

I was rather impressed this week with my performances.  Most importantly my TT (13.1 miles).  I had ran that type of distance for over 3 years ago.  My time was 1:46.  If my records are accurate that was my last 13.1 mile time to the minute 3 years ago.  Downside to my run is my right foot has been in throbbing pain ever since Monday.  Not sure what it is but it hurts.  I’ll continue to monitor and rest if needed.  I’m excited to kickout week 5 in style!!!

Here we go!!!

CrossFit Shoe Review-Inov8 F-Lite 195

As a CrossFit athlete and CrossFit coach I am around some of the most top notch gear on the market along with haveing the pleasure of testing it daily.  This review is about the Inov8 F-Lite 195 Natural Running/CrossFit shoe.  When shopping for a minimalist shoe I knew I wanted little to no heel so when I trained or ran I wasn’t bouncing all over the place but had a solid support to drive off the ground.   A friend of mine Joe Bauer from allaroundjoe.com mentioned that he picked up a pair of shoes from the Inov8 family so I did my research and picked up a pair of my own from mpgear.com.   Not only was I impressed with all of the shoe models and colors to choose from but also the impecable customer service at mpgear.com.  I had many questions before picking my specific model type and not only were my emails responded to in a timely manner I was personally invited to come into their Mercer Island location for a personal fitting when I was unsure of what size I wanted to order.

The first thing I was attracted to about this shoe was the color and design ( I know super vain, right?!).  When you live in workout clothing you care how it looks.  After I was hooked on it’s clean look the fit was my second attraction.  You ever had “that” pair of shoes that took months if not years to break in?  Of course you do, that’s why it takes forever for you to give up on that pair of shoes and go through the cycle all over again.  I didn’ t have that issue at all with my Inov 8 F-Lite 195.  After wearing them for 5 minutes I already felt immediately drawn to the shoe simply by it’s feel.  My third attraction was the feel of the shoe when I moved (walked, ran and jumped).  After picking up my shoes from mpgear.com  I knew I could return it if I had any problems so I knew I had nothing to lose.  I didn’t just test them in the store I took them back to the box (StoneWay CrossFit) and continued my test.  My test included heavy power cleans, squats and Push Jerks (split).  The support I felt was awesome.  The tight fit felt like I wasn’t even wearing foot gear.  I was able to move around without feeling like my feet were without support.  The final test I gave was sprints at the track.  I’m training for the Seattle Marathon and using the CrossFit Endurance method and 2/3 of my workouts during my week are on the track so what not better way to test my new minimalist shoe then on the track.  When sprinting I not only felt the soft cushion of the track but also the complimentary cushion of the Inov8 F-Lite 195.  I felt each stride in an amazing way.  So comfortable!!!

So, if you are a serious CrossFit athlete or an athlete looking for a comfortable, minimalist, breathable shoe I highly recommend the Inov8 F-Lite 195.  When you decide to take the leap and purchase your first pair of Inov8 F-Lite 195 take advantage of the 10% discount from mpgear.com.  

If you have found this review helpful please let me know my by dropping a comment in the comment area and pass it on to all your friends. 

As always,

 “Eat Clean, Train Hard, and Have Fun Doing It”

Seattle Marathon| CrossFit Endurance Training for the Seattle Marathon

My Vlogs from each workout last week- Watch!!!

Monday- Day 1/Week 3 Video – 12 x 100m, rest 1 minute

Wednesday-Day 2/Week 3 Video – 6 x 800m run, rest 2 minute

Saturday-Day 3/Week 3 Video – 8.4 mile TT (time trial) (suppose to be 10 miles but it didn’t happen)


The art of training for a specific event takes dedication and being consistent in your training.  This weeks training was great as always but schedule seem to want to play a part of the “distraction” game.  As I have said in the beginning being a Dad is all about figuring out everyones schedule then you can figure out yours.  I do all my training during the week at work because I know that when I get home I’m home and whatever is going on there is what takes priority.  However, I wasn’t able to run my long run this week.  My TT should be on Friday’s but  my schedule was a lot more busier this week (that’s a good thing it just complicates my training) and I was unable to run, so my next option was Saturday.  Our football game was later in the day so I was able to sneak in a run before it (literally right before).  I actually had to cut it short do to being to the game (1 hour prior) on time.  However, scheduling is so important and then following through and sticking to it.


Usually you can predict your schedule 75% of the time and with that part of your schedule you should be able to accomplish whatever you plan on accomplishing.  For me right now it’s all about training for my marathon.  Eating and running are my key things (regarding fitness) I need to focus on right now, especially as my runs at the end of the week get longer.  If it’s 7 miles or less I can squeeze it in an hour or a tad bit over but after that I need to fine tune my running schedule.  I think in life overall it’s all about what really matters to you.  If it’s hanging out, reading, yard work, etc if it really matters you’re going to  need to schedule it.  In the big picture training isn’t the most important thing in my life but it does matter so I  need to plan ahead.  The most common thing I hear on a daily basis is that people wish they didn’t miss a workout last week or they wish they made it in one more day.  Plan ahead and whatever you want to get accomplished will get accomplished.  If you plan on getting up at 5am to workout at 6am then it will happen, if you leave any possibility that it may not happen then we didn’t really make that a priority.  We can use this in anything.  What do you need to schedule in your life?

CrossFit Endurance- Week 2 Complete


These guys keep me accountable!!!

Training this week has been amazing.  As always time is always tight throughout the day but I am managing to get my CrossFit Endurance (CFE) workout done each day so I am pleased.  That is probably one of the great things that I’ve realized about training for the Seattle marathon and that is I must train for this event and I NEED to do this each training day.  A great way I’ve realize to keep myself accountable is by asking as many people possible to train with me and help with my programming.  Recognition Time: Thanks to Joe Bauer (@Joe_Bauer), Corey Mcgee (@coreymcgee) Meg Gayman (@meggayman), Tony Woo, Max Baker (@illumagear), Jessica Fleming (@jessfleming) John Gayman, and Kelly Barron for your awesome assitance this week!!!

As many of you know I am totally testing CrossFit + CrossFit Endurance and using these two method as my ONLY training for the marathon.  During this process it is my goal to be as honest as possible if this is working or not.  I am trying realy hard to prove myself wrong but up to date the training is doing it’s part and I’m really pumped!  This Friday was my Time Trial (TT), so I ran 6.5 miles for time.  I felt good the entire time and at about 3/4 of the distance out I totally got in the zone and all “thoughts” turned off.  I would say the only thing that felt the run was my feet and quads.  I also am practicing my “Pose” running technique attempting to avoid the “heel strike” method.

All in all, great week of training for both CrossFit and CrossFit Endurance.  Below are the vlogs I have been making this week after each CFE session if not shortly after.  If you haven’t “Subscribed” to my Youtube Channel please do and if you “Like” the content I’m producing please click “Like” below the video screen. 

My Vlogs for the week


CrossFit Endurance Training: Week 2/Day 1


CrossFit Endurance Training: Week 2/Day 2


CrossFit Endurance Training: Week 2/Day 3

CrossFit Endurance, StoneWay CrossFit and Youtube.com

What I take after every workout! Progenex. Want to know more about it?

It is officially the start of a new training program for myself and I plan on blogging about it here.  As early as June this year I decided I wanted to train for the Seattle Marathon this November 17th.  My whole goal in those process is to use my CrossFit training with the addition of the CrossFit Endurance protocol.  My training regimen has been pretty solid for the past 6 months meaning my CrossFit workouts have been consistent with gains.  The unique approach of the CrossFit Endurance protocol is that I am using the CrossFit protocol (high intensity, functional movements, constantly varied) combined with running.  This takes all the Slow Long Distance (SLD) training “traditional training” away.  I will run three days a week (Short Interval, Long Interval, and Time Trial) never exceeding 13 miles.


I personally am testing the CrossFit Endurance protocol to prove to myself that all I need is CrossFit and CrossFit Endurance to accomplish this goal.  There is so much controversy on this subject because it does not make sense to not run high mileage when training for a Marathon (26.2 miles).  So please if this is of interest to you follow my journey!!!


Video Blog Summary

Watch: Week 1/Day 2

8 x 600m run, 2 minute rest

4/19-Mt. Shasta fitness center

3 set max strict pull-ups

Deadlift(65%), #275

100 shoulder tap push-ups

*I felt like I got smoked today!

Coach Scott

"Hard work only gets you so far, it's dedication and consistency that makes you better than you are today!"