Here's what i have gathered so far...how about the folks that did warrior dash?

Super Seal  (Olympic Distance Triathlon)
Nathan Oraker -2:46 (First tri ever)
Brian Fahmie - 2:33 (8th/32 in age group - 196th overall)

SuperFrog (Half IronMan Distance)
Christopher Walden - 5:06  - 14th/72 in age group 30-39  - 67th overall
Mike Brown - 5:07 - 11/58 in age group 29 & under - 68th overall 

Carlsbad 5000 
Nuno Costa - 18:41 - 71st/1156 - men's 30-39
Danielle Livolsi - 26:06 (PR) 

Another notable finish in SuperSeal Tri - Bo Smith - 3:04 First Tri ever 

In a couple of weeks we have a few more athletes competing in La Jolla Half Marathon and then Rock N Roll Marathon in June

Torrey Pines Hill -- Breakfast of Champions! Four servings please!

WOW! Great job to everyone that showed up today!

Hi Folks!

Great effort! You guys tore up the Torrey Pines Hill this morning! Awesome job in learning your pace, cadence, and quickening your turnover going up those hills. Use this run as a learning tool to help you choose how you will attack hills in the future.

Special thanks to Andy Z, who was able to give us data for the run: Each way was 0.88 miles, with 306 ft of elevation gain. You guys ran a total of 7.04 miles, covering 2,448 ft of elevation change!

La Jolla 1/2, where we come!

Your Forca Kai (formerly known as SDAE) Coaches!

Check out the results below, the green columns show your time from the bottom to the top.

 We'll be meeting at the bathrooms at the bottom of the hill (inside loop). We suggest getting there a little early to park on North Torrey Pines Road where there is street parking and walking over (about 5 minutes)

You can park inside the Torrey Pines Reserve, but you will have to pay. There are bathrooms once you enter the reserve right at the bottom of the hill and that will be the meeting place. Be there and ready to warm up by 7:30am

I wanted to compete in the peaks ultra challenge 53 mile race June 5th so I posted a comment on CFE asking how I should go about this. Nuno Costa, a CFE coach, wrote me back with some vital information about how to follow CFE and then he asked about my diet. My diet as recommended from my Nutritionist was a strict 50% carbohydrate, 30% fat, and 20% protein ratio. After telling Nuno this he told me about the "Paleo" diet but I brushed it off thinking it was some kind of heresy but I was still interested to know what it was all about. Nuno recommended reading The Paleo Diet For Athletes by Loren Cordain so I did. After I read it I then started my Paleo journey which I have been following for three weeks now. 

At the beginning of the diet it was a bit weird not to eat bread with my meal. For instance, for breakfast I would usually have two eggs over-easy with two slices of whole wheat bread. Now I eat, depending on what I'm in the mood for, three eggs scrambled with a cup of spinach, some tomatoes, and mushrooms with a cup of fruit (cantelope, watermelon, honeydu etc...) on the side. After a couple of days of strict paleo I started to not even think about grabbing a slice of bread or pancakes because those carbs were supplemented by the fruit and vegetables I was eating. I find it to be a lot more fun now when I am searching through cabinets or at the supermarket looking for food because I am constantly saying to myself: "What in here was consumed during the Paleolithic Age or before the agricultural revolution?" As trivial as it might seem I began to feel like a hunter-gatherer because in a sense I am looking for food that suits my needs in accordance with my resources. 

Another thing I've noticed while on the Paleo diet is recovery time. By simply following a 40% carb, 30% fat, 30% protein diet I've been able to recover quicker from hard WOD's and long runs. No longer do I have to take a FULL day off because my muscles are simply repaired when I awoke. Now does the Paleo diet live up to its supposed theory of making your muscles use fat to produce ergonomic energy and more endurance? Absolutely! The last time I ran a 5 mile tempo at 90% was before I was Paleo and I finished at a time of 42:09. About three days ago I pr'ed at 36:17 which is almost a 6 minute drop in time and I attribute that to both CFE and a great diet. Also I started to lift more weights and not get tired as easily on WOD's. For example, yesterday I did snatch grip deadlifts, reps of 10,5,5,3,2 and last time I did snatch grip deadlifts I only maxed at 225. This time 225 was my first set of 10 and for the last set I got up to 255.
 
But for the person who is still skeptical about the Paleo diet there is absolutely nothing wrong with having doubts. I know I certainly did but those doubts have been quelled. If you unsure how to start the paleo diet or of incorporating it into your own diet just start slow. If you were like me and followed a 50:30:20 ratio then start eating Paleo for breakfast one day and then the next day start introducing breakfast and lunch as Paleo and then do a full day of Paleo. On Sunday I cheated by having a pancake or two but there is nothing wrong with indulging for a little bit. Just make sure you stay on course and you will be so glad you did because I know I am.

-- 
Jonathan Stuart

"No man is an Island, entire of itself; every man is a piece of the Continent, a part of the main;" -- John Donne

We are getting closer to getting back home to the San Diego High Track. In the meantime we will be enjoying another scenic run at Mission Bay.

This week's Wod will be:
5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on. Done.

Its supposed to be warm, so make sure to bring water. See you there! 

Two months until we Rock the San Diego Marathon and Half Marathon! If you are running the full marathon, then you know that we strongly recommend that you get 3 CFE workouts in every week. This week in addition to the Wednesday and Sunday coached workouts, please find time to complete the following workout.

10 x 100s on the minute 

Have fun and let your coaches know how this goes for you. See you on Wednesday!

First of all, let me just say that you all crushed todays workout, i was super impressed by everyone that showed up and ran!  Regardless if you ran one of the 5ks or all 3 - it took something to get you all out of bed to come out and run this morning and i want to acknowledge you for your commitment and being kick ass athletes!!!!

Here are the results from todays workout - 

Brent - 27:11, 27:03, 27:23
Courtney - 32:28, 30:11, 30:46
Andrew B. - 28:28, 27:26, 27:25
Megan - 27:53, 27:56, 27:47
Brooke - 29:12, 29:04, 29:06
Jen - 31:27, 32:41, 34:58
Mary - 31:00
Lauren - 29:49
Darren - 27:53, 27:56, 27:47
Susan - 27:48, 27:56, 27:47
EJ - 21:28, 20:21, 21:50
Matt D. - 22:44, 22:42, 22:57
Roger - 27:05, 27:00, 26:57
Nate L - 25:07, 25:21, 25:46
Aubyn - 25:07, 25:21, 25:46
Nuno - 20:21 - only did the 2nd one :)
Nate Oraker - 25:53, 24:23, 24:02 (Saturday)
 
A special thanks to Ayo for coming up with this workout, i think everyone rocked it and it was awesome to have Ayo & Mike Brown (newest SDAE coach) lead the charge!!!
 
Let's welcome EJ to the group - i think he'll be back for more if he knows what's good for him :)  Way to set the bar out there today and run fast man!!!
 
A couple of shout outs - Jen, a month ago you ran a 33 minute 5K, and today you ran 3 of them around that same pace, that is incredible progress.
 
Look at the times above everyone - that is a true testiment to consistency and proof that the training is really coming along.
 
You all ready for La Jolla Half or Ragnar Relay?  We have some fun things planned in the next couple of weeks...  Hill Repeats next sunday on La Jolla course :)
 
Save the date - May 2nd, the one and only Brian MacKenzie (founder of CFE) is coming down to put on a run clinic for SDAE members only, it will be held at CF Invictus and its for members only!!!! We are working out pricing and should have this worked out this week - this is a huge opportunity to get some really fantastic coaching  from the best!!!! Save that date NOW and plan to be there - 9am-1pm  There will be lecture, most likely doing video analysis and a few extras :)
 
Keep up the hard work everyone, i am really proud of you all!

Ready to get in the first April SDAE WOD? We know its hard to believe that April is already here, but it is! THREE weeks left until the La Jolla half.

Remember this is the first Sunday of the month, so if you usually join us on the track, come out for Sunday Funday and bring a friend.

We'll see everyone @ 7:30AM @ De Anza Cove.

 What did you all think of yesterdays running?   7 rounds of 2 minutes on, 1 minute off...

Did you all have fun with it?  If you are following our program in training for an event make sure the 2 minutes of work you are going hard and doing your best to maintain the distance on all 7 rounds.  During the 1 minute of rest, it means complete rest, not walking or anything else....

We have a fun workout planned for this Sunday, so i better see everyone's shinning faces at 7:30am at DeAnza Cove, be ready for a great workout before you can go to your families and celebrate Easter....We may just have surprises to celebrate the special occasion

Our friends at Whole 9 are hosting a workshop in Chula Vista.

Here's what you will learn: 

• How certain food groups are negatively impacting how you look, feel and perform, even if you don’t immediately notice their effects
• What you should be eating to look, feel and perform your best – and why you don’t really need to weigh and measure all your food to achieve excellent fitness levels
• How to break unhealthy patterns, habits and cravings related to food, and change the way you eat for the rest of your life in a healthy, balanced, satisfying and sustainable manner
• How to make food work for you by speeding up the healing process – and how poor food choices contribute to keeping you sick, weak and injured
• How to manage healthy eating under any circumstance – while traveling, at home with the family, during social events or in a business setting.
• The best way to incorporate “cheats” into your diet, enjoying the foods you really want without compromising your overall health and fitness goals

It's on Monday April 12, so get registered soon!!

San Diego Registration!

These are the same people that develop the brilliant Robb Wolf Fish Oil Calculator!