Training 2 Miles to Run 100

Awesome article, Greg! That sounds like a hell of a journey. And it's downright amazing how much money you raised for Op Phoenix. You're an inspiration as always.

"I see the run as a success
for CrossFit, and living proof that CrossFit fitness is the
best fitness program in the world. "

A bold claim backed up by hard evidence. Well done Greg, and congratulations.

My thoughts:

a. Awesome handlebar mustache!

b. Excellent exhibition on an endurance feat accomplished with zero sport-specific training.

I am a recovering marathon runner (3x). Since finding CrossFit, I considered running a marathon with only CrossFit Training, possibly augmented with a traditional 'long' run once a week. When I do, I'll let you know how it goes.

The sobbing happened to me too, although much sooner than mile 78! After I crossed the finish line of my second marathon, I walked about 10 yards, began to tear up, sat down under my silver blanket and bawled. A volunteer named Cheryl asked if I was ok. Between sobs I said that I was. She asked if I needed medical attention. I said I didn't. Then she asked if I wanted a hug. I nodded and she gave me a hug.

My uncle, who is an experienced marathoner, assured me that a post-marathon sob-fest is common, so you're not alone. I think it's just something that the spirit does after suffering for so long.

I have yet to experience the post-WOD sobbing, but maybe that's something reserved for the endurance folks.

Thanks for your story. It is inspirational. Thank you also for supporting our troops via Operation Phoenix.

Steve

Greg,

That was one of the best articles I have ever read. Thanks for the inspiration brother. You are everything that is right in the world.

Greg awesome job... I'm thinking about attempting a long run here in Japan to bring Cross Fit awareness out here. We are running into problems with MCCS. They don't condone Cross Fit because the Marine Corps doesn't endorse it, but yet there are hired personel that come to the island to preform routines that active duty and their families have to pay for, with no results. Stay up to date with our journey in Japan at Cross Fit Asia website or feel free to contact me with ideas or comments. You can contact me at grindul2003@yahoo.com or terrance.gant@usmc.mil

A truly inspirational story. Every CrossFitter can be proud to be associated with men like yourself.

Greg, I would like to hear about how you're recovery went after this torture .. how long until you were you able to get back into crossfit?

Come on Andrew, this is Greg A! One prescribed rest day and I bet he was back in business.

That is an incredible feat Greg ... you are a machine. Congratulations.

This is one of the most genuine articles I've ever read. Very cool to hear about all the support you recevied during it.

Greg,

What an amazing, and yet inspiring story. I'm truely beside myself after reading this story. My first thought after reading this was "ok what if Greg had trained one month using the Crossfit Endurance WOD?" I think you would have crushed the 100 miles. Maybe this could be a new challenge for the next crossfitter to step up to the plate and sink they're teeth into an incredibly amazing challenge. Non the less the story, the challenge, and the money raised is still awesome!!!

You can learn a lot when you fail at something. If you never try you will never know. Are you going to try it again some day?

Greg, Great job!! I plan on doing a Half Ironman triathlon using CrossFit and CrossFit Endurance. I know this stuff works. CrossFit is the best endurance training out there. Vince SJP CrossFit

Great article and awesome achievement!

Pastaless Lasagna? Recipe please!

Greg,

That is the most inspriring story I have ever read! I couldn't even imagine taking on that challenge, let alone doing it with only 2 miles of training. We need to think of a new name for you because "Firebreather" just doesn't cut it anymore.

Greg - I am a new crossfitter and am part of CF Santa Clara. Your story is inspirational and confirms for me that i've made the right decision in choosing crossfit as a way of life. Thanks for sharing man.

Ridiculously awesome. That is the definition of mental toughness and desire.

Greg- What an exceptional effort! Thanks for such an inspiring article.

Huh?

Surely the key finding here is that running 2 miles in training is NOT adequate preparation for running 100 miles. As the author acknowledges, more sport-specific training would have helped. Had he done so, he might not have run out of gas at fifty miles, gutted out the next 30 miles, and then been forced to stop running short of his goal.

None of this is intended to diminish a tremendous achievement...and a tremendous display of guts from a very tough athlete. And I happen to believe CrossFit training can lead to great results on much lower mileage than conventional wisdom suggests. I've experienced it myself. People who do only the WODs would probably finish in the top 10-20% of most 5 km and 10 km races. But longer distances require supplementary running. That's my takeaway from the article, along with the fact that CrossFit makes you tough.

Daniel,

You say that you don't intend to diminish a tremendous achievement, but that is exactly what you are doing. Think about what Greg has achieved on minimal training. He ran 80 miles in 24 hours. That is over 3 Marathons (26.2 miles). Many marathon runners subscribe to running long slow distance to train, eating high carb diets, and yet, Greg has just proven that it is not necessary.

He used the CrossFit model of not being specific and "being good at everything", and ran an incredible distance. The purpose of this was not to see if a human being could run 100 miles in 24 hours. We know it's possible, because many have done it. The purpose of this event was for Greg to demonstrate that it is possible to achieve amazing results from a highly specialized sport (running) by doing absolutely no specialized training for it.

I think that point is made very clear. The goal of CrossFit is not to make you the best runner, the best olympic lifter, the strongest man, or the best gymnast. The goal of CrossFit is to expose you to all of these elements, so that you are able to tackle ANY challenge.

Greg you are amazing. And yes of course sports specific training would have helped, but Greg wanted to test how far Crossfit could take him without it and it got him farther than most people could get. I think if he does it again he will definitely follow a run program from CFE. His recovery was amazing by the way because he is so strong from Crossfit. He was back to doing WOD's right away and did not go down on any times or weights.

Nice job Greg and its awesome to hear about the hard times through an experience like this. Because all you ultra runners know you do hit times where you just want to cry! I know i have.

Thanks,
Melissa Mackenzie
Crossfit Newport Beach

Wow Greg, that was a great read. 24 hours of (near) non stop movement is insane. I could not imagine keeping such high spirts for that long. Way to take on the challange man!

Very interesting and inspiring article.

I couldn't help wondering if a different running strategy would have led to a better result. It seems like the metabolic stress on Greg was minimal. It was the lower joints and ligaments that gave out. Would running faster and walking more worked out better?

I was thinking that alternating an 8 min mile running and a 16 min mile walking would still keep the 12 min mile goal with many less foot impacts over the 100 mile course. Essentially, you'd be trading intensity for less volume, but I think that could be playing to Greg's strengths.

Do it like a WOD: 1 mile run, 50 reps - one mile rest walk in between reps.

I want to be Greg A. when I grow up. That dude rocks and is one of the nicest, most humble human beings I have ever met.

Greg,

That was so inspirational...I didn't realize it was you till getting to the end of the article...awesome handlebars. What an amazing success story and to do that on no additional running training is incredible. I know for myself when I throw in an occational 10k+ run, I always feel really strong but my feet are what kill me. That might be the only advantage to doing some addiontional long distance running training is it gets your feet used to the wear.

Congrats.

The Pie
Crossfit Lions, North Vancouver Canada

Greg,

You are amazing (and slightly nuts). I'm proud to know you.

Best,

Jon Gilson

I really enjoyed this article! Crazy to see how the CF community is everywhere...

It would be nice to hear exactly how long it took for your ankles and such to heal, Greg. Just curious...

That was a fantastic article. Greg, that was a bold endeavor. Kudos for undertaking such a large challenge (and one with uncertain chances of success). The fact that you parlayed it into a fundraiser for O.P. makes it that much sweeter. The fact that you made it that far proves that you're a tough SOB and that crossfit is an effective program.

I've had similar experiences using solely crossfit to prepare for backpacking/mountaineering trips. Last summer I climbed Mr Rainier (10,000' of semi-treacherous, mostly glacial climbing up and down in 36 hours). I found that crossfit had me well prepared muscularly, cardiovascularly, and (most importantly) mentally.

I summited (and more importantly made it safely back to the car) however, my connective tissue simply wasn't prepared for the cumulative pounding. My knees ached and my feet were pretty well savaged. "Back in the day" when my training involved more miles of running and more consistent hiking with a pack, I had more ongoing aches and pains but a much smaller increase in aches and pains on trips like Rainier.

One of the benefits of crossfit is that you can get really fit without putting your body through the ringer of lots of miles. However, all systems (muscular, cardiovascular, and connective) must be prepared for super-endurance events like 100 miles or climbing Rainier.

I suspect that a combination of crossfit plus weekly 60 minute trail runs for a month or so would be enough to minimally prepare the connective tissue for longer events. Does anyone have experience with this and, if so, how did it work?

WOW! simply WOW!

nice work!
I have a 45km run in 2 weeks and a 100km in 2months all through the Bue Mt's of Australia and crossfit is 90% of my training, along with one LSD run of 20-40km a week and some sand hills training its nothing but crossfit and to be honest im killing my training parnets who are running there guts off.

Well done, that was a great read!

This is very inspiring and a display of true endurance. I don't think anyone who's never done an ultra endurance event can understand the pain that you went through. It is much different to, although not greater than, the kind of pain you get after a hard Fran or a similar workout.

Hats off to you, Greg.

I do believe that when you look up "The Man" in good ol' Webster's, there's a little drawing of Mr. Greg Amundson.

I still need to psych myself up for Fran, and this guy essentially wakes up one day and says, I think I'll run 100 miles today. I'd be scared on a daily basis to be Greg's training partner!

I read somewhere of a theory that once you start upping the intensity (running/adding weight), you are engaging bigger muscle groups, while low intensity (walking) utilized smaller muscle groups & their connective tissue in a different way. On a recent trip, I found myslef with my two kids and a double stroller in Santa Barbara. It was a two mile walk to the Zoo. I did it (there & back), and wasn't winded at all, but noticed that night and the next day I had some interesting soreness that wasn't the usual CrossFit type of soreness. (I mean if Greg thinks HE was sore, well, try pushing a stoller to the Zoo, man!)

I wonder if doing long walks (3+miles) on rest days would have helped him, or if Mr. McKenzie thinks it would have been fine if he could have kept the POSE going. I think this where it gets fun -- I wonder if he would have....(insert training idea)!

Unreal feat. Dude, it's great to be a part of this frikkin' crew.

PS. Headed to my Level 1 Cert in San Diego in March, maybe I'll get to shake the man's hand!

Thank you for sharing such an amazing story. I am definitely going to use it as inspiration to push myself harder in my workouts. Thanks again.

So when is the next try? or let me rephrase that, when is the next story of a successful 100mile run?

Congratulations, Greg!! I'm so proud of you! And Mallee was a warrior too; it is the most difficult thing in the world to watch a loved one suffer.

I am amazed that you agreed to train for the run by accepting the WOD that came out of the hopper. Just spin the wheel! I think that was VERY BRAVE!!!

I know you, and you're no dummy; you could have created superb prep WODs with more than TWO runs; your feet and ankles would have thanked you. Instead, you refused to tip the scale in any way and allowed someone else to decide how you would prepare--by doing the same WOD as everyone. Gutsy!

I think Greg Amundson's incredible feat of running for 26 hours non-stop is a greater testament to his grit, will, and drive than it is of verifying CrossFit training principles or the Zone diet. I love CrossFit but sometimes I wonder about the blind faith displayed by CrossFitters in "All Things CrossFit" and their complete and utter disdain for everything else. I applaude Greg for undertaking a scientific experiment for a good cause; he had the guts to prove that CrossFit has shortcomings and maybe sport-specific training isn't the complete waste of time that the journals will lead us to believe.

Most, if not all, of the other sports disciplines happily embrace functional fitness training (even something as crazy as CrossFit!) as a way to improve ocnditioning and decrease injuries. The CrossFit community, however, seems to absolutely refuse to acknowledge the worth of other activities in making a person's life more enjoyable, healthy and fulfilling. Is it any wonder CrossFit is often looked upon as a passing fad for the young or a mindless cult?

Simply amazing! I think the 'about the author' section at the end sums up the way many people about this crossfit BEAST!

"one of the original CrossFit warriors, the owner of numerous
early WOD records, and the object of deep respect from
CrossFitters worldwide."

Like Sherwood said, I want to be Greg A.

Much Respect.

This was Greg's REST day!

J.T. Perhaps you generalize a bit.

These are the serious CrossFitters that I know in my smallish town who are active in sports and work: a champion soccer player, a NFL player who is in the starting line up, an elite (el Capitain) rock climber, a novice rock climber (my son), a woman rock and ice climber in her 60's, back packers, an Olympic skier, a dirt rider, a marathon runner, swimmers, serious water polo team members and their coach, roofers, and carpenters. Surely there are more that I don't know about.

J.T. --
Well written comment.

Amazing article. Well done Greg!
Applying standard WOD ratio between me and Greg, that distance would take me about 72 hours! But I think I would do it in broken sets over 6 days and get a nights sleep between each set.
Greg, you rock.

J.T. What are you talking about? CF'rs don't have "complete and utter disdain" for anything. Are you familiar with this quote?

"Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing." -Greg Glassman

Make no mistake, Greg Amundsen has grit to spare. He is a phenomenal human and athlete. It is no doubt that his personality alone would have carried him well into that 100 miler, CF or no CF. But, don't mistake this for the fact that despite running only 2 miles he was able to run 3+ back to back marathons in under 24 hours. This, my friend has to be directly attributed to CF training principles.

ONE marathon alone is out of the reach of even the most accomplished athletes who use other principles and methods of fitness. In fact, most marathon specific training that I am aware of wouldn't even endorse someone who uses this specific protocol, to run an actual marathon without 9+ months of marathon specific training. I fail to see how you can say "CrossFit has shortcomings" with Greg's monumental achievement as proof of CF's effectiveness.

Greg, that was an amazing achievement - inspirational hardly begins to describe it.

I doing my own little experiment this spring, training CF main site wods and cross fit endurance, in order to prepare for a return to mountain bike racing this summer.

I wonder if your ultimate breakdown point had so much to do with the training as it did with the simple fact that 200lb plus runners put extraordinary stress on their lower extremeties running that long on pavement. Hell, that puts incredible stress on 130 lb marathoner type bodies!

So, here's to hoping you decide to gather more data and enter a 24 hour mountain bike race or maybe swim across a channel somewhere. You are an incredible lab rat and an awesome human being.

I'm behind in the WOD's so "Murph" came up for me today. I just did Fight Gone Bad yesterday and I really did not want to do Murph today. I seriously considered skipping it until I thought about this article. Then I thought "Murph is a breeze compared to Greg's story. C'mon just do it. It's what's in the hopper." So I did it.

Clearly, some are missing the point of the hopper model. The concept is general physical preparedness for the unknown and the unknowable. Of course Greg could have done some sport specific training, but you can't train specifically for what you don't know is coming. Greg treated the 100 miles as though it was just out of the random hopper and rose the occasion. That is the whole point. One never knows what task one may be confronted with, especially military/fire/police types.

Mary, I think your experiences basically parallel mine and I agree that CrossFit principles, if applied correctly and judiciously, can help enhance athletic performance in a variety of activities. When Greg decided to stop his journey at the 80.3-mile mark, he easily could have written his article as a key for "success through CrossFit" by "Training 2 miles to run a marathon," "Training 2 miles to run 50" or "Training 2 miles to run 100K" because he accomplished all of those distances with aplomb. However, he stayed true to his original goal and was honest about how it all went about. Greg's integrity is absolutely beyond reproach. Also, I don't think his story isn't one of failure--far from it. Although he didn't reach the 100-mile point, Greg's journey brought out the best in himself, his family, and the entire CrossFit community. I think that says much about the ability of CrossFit as a whole for increasing the quality of life for everyone involved with the program.

Having said that...couldn't Greg have strayed from the Zone Diet just a teeny-tiny bit and ate more carbs (our primary source of fuel, especially in long-distance events) while exercising in the oxidative pathway for 24 hours? ;^)

Thanks Greg. It's nice to know that true warriors walk...and run amonst us.

JT stay up with the current research.

http://berkeley.edu/news/media/releases/2006/04/19_lactate.shtml

'The world's best athletes stay competitive by interval training," Brooks said, referring to repeated short, but intense, bouts of exercise. "The intense exercise generates big lactate loads, and the body adapts by building up mitochondria to clear lactic acid quickly. If you use it up, it doesn't accumulate.'

It's your ability to utilize lactic acid to fuel the muscle that matters not your carb intake;-)

Coach made reference to this as the 4th pathway in his speech at the War College.

JT, thanks for your response. I respectfully disagree with your last statement:

"...couldn't Greg have strayed from the Zone Diet just a teeny-tiny bit and ate more carbs (our primary source of fuel, especially in long-distance events) while exercising in the oxidative pathway for 24 hours? ;^)

If I'm not mistaken, throughout the challenge, in spite of the pain in his knees and feet, Greg's vital signs were that of a resting athlete!!! Amazing really! Resting non-athletes often don't have those vital signs. So, apart from the lovely consoling lactate shuttle (thank you Gregory), his big hurts were without question those big complicated joints--knees, ankles, and feet. I don't think that had anything to do with CHO deprivation, nor do I think that a candy bar would have helped his lower extremities one little bit. Had he been running through a nice loamy forest, perhaps those joints would have fared better.

I really love the guy for his sweet humility, keeping all of his promises, trying so hard, his kindness, and the example he has always set for us at the old CFHQ. AND I still think that his prep WO should not come out of a hopper. He has a brilliant CrossFit mind and his prep-WOs would have been something else!!!
Cheers, Greg!!

Greg, thanks for the link. I watched Coach Glassman's speech at the War College and vaguely remember the 4th pathway, probably because trying to explain such a complicated process on a dry erase board can be challenging. The article you quote is a pre-article; it would be interesting to read the actual study...not that I know enough to understand any of it. Unless I'm reading the article incorrectly, I think that it pretty much says lactic acid isn't the enemy or endurance athletes and spending time in the glycolytic zone can...man, this stuff is deep! What I do NOT read, however, is that an endurance athlete needs to only work out 2 to 20 minutes at a time in the glycolytic pathway to do well in a 24-hour-long oxidative pathway activity.

You're right...he didn't hit the wall--the biomechanical issues caused too much pain for him to continue. That's tough. I think whoever is the Supreme CrossFit God/dess of Endurance needs come down from the lofty clouds of HQ to chime in. I guess that's the big question: from a scientific standpoint, what could Greg have done differently to get him to the 100-mile mark? Maybe starting out in comfy running shoes instead of racing flats? Dropping weight beforehand? I have no idea.

JT, while you do have a good question, what could Greg have done differently to get him to the 100-mile mark? That would have changed everything. He wanted to see if crossfit plus zoning could get him to the 100-mile mark.

'Straying from the Zone', as you mention, would have been contrary to his initial intentions. Same with dropping weight. This is not because being lighter is bad - but because losing weight especially for a guy as lean as him - would mean a decrease in muscle mass, and subsequently, drops in some of the 10 components of physical fitness. Eg strength. Which then could have decreased his power. And all his workout times would be different.

There is no CF policy on shoes....so those might have helped but I don't know enough about shoes or distance running related foot issues to comment.

Matt, as much as I enjoy messaging in a forum like this because I'm learning new stuff, I think my questions have gotten us to the point of arguing how many gods can dance on the head of a pin. Why? A while back I read about a young man who planned to run a century; he did very well in marathons and basically assumed a 100-mile run was four marathons back-to-back. However, his body started to break down a little bit past the halfway point and he didn't finish. I really think that there is no way to find out what happens to your body in extreme endurance events other than to do the darn thing! It's like an adventure into the great unknown because different bodies react in different ways, which makes me admire the courage that people like Greg have to undertake such a daunting workout to begin with. His experiment of using WoDs and the Zone diet to prepare for a century run harkens back to the era of the first Ironman athletes; they really didn't know what was going to happen but went ahead anyway and the athletic world is much better off because of their efforts.

Could anyone enlighten me on the advantages/disadvantages of those funny-looking "barefoot" running shoes?
(Not that I'm suggesting that for Greg's side-of-the-road jaunt.)

The Ethiopians run that way, right?

Greg, you're a cut above the rest and continue to be an inspiration. An amazing feat by any standard.

Hooahh!!

Greg – Great feat, congratulations!
However, Crossfit’s promotion of this article is walking on thin ice with the notion, or idea, that ‘Crossfit WODs + Zone Diet = Success for an ultra-marathon.’ Brian and Melissa Mackenzie are on the verge of a Glassman-like empire within the endurance world, and Greg's performance is yet another reason that endurance masochists should follow their training plans. A few questions/challenges remain for enthusiasts and Greg (not calling you out, just curious for conversation sake):
A fully supported run whether the distance is 5k or 100k makes any physical effort easier. Are you planning on running any self-supported runs in the future?
Have you considered applying for the Western States Endurance Run? I think applicants need to run 50 miles in 12 hours, so who knows, maybe you qualified?
Has your allegiance changed from the Army to the Marines? Or are you broadening your fundraising capabilities? Either way, people in uniform benefitted so I guess it really doesn’t matter.
Didn’t I read somewhere in the past that you were in the infantry? If so, then your predisposition to real world experiences like ‘large loads over long distances quickly’ is worth including. In an attempt such as yours the mere experience of all-night fitness (quarterly 25-mile roadmarches, night land navigation courses, even a couple of weeks at Ranger School, etc) far outweigh a few attempts of a sub-4 minute Fran.
Greg’s success is not readily transferrable to the other genetic specimens within Crossfit and I’m surprised the editors did not exercise more caution with some kind of ‘Crossfitters Beware’ disclaimer. His success here is somewhat equivalent to Lance Armstrong’s sub 3:10 NYC marathon attempt. They have both already been exposed to an elite level of proven performance. With both of them, you just knew they could do it.
Again Greg, you are a warrior with freakish abilities. Keep up the jaw-dropping performances.
(JT and Mary-keep going at it!)

Well, this thread is running down and I would just like to take one more swipe at JT because he's such a good sport.

JT, I'm still stunned because of your initial statement, and I quote:

"The CrossFit community, however, seems to absolutely refuse to acknowledge the worth of other activities in making a person's life more enjoyable, healthy and fulfilling. Is it any wonder CrossFit is often looked upon as a passing fad for the young or a mindless cult?" --Wisely you hedged with--"...seems to"

As Coach Glassman would say: "This needs to be fixed."

I'm thinking that Coach Greg Glassman's own words might convince you and those who believe as you do that y'all are in error. So I will take liberties here and briefly link some of Coach's more well-know explanations about CrossFit:

"Crossfit is about capacity and vitality; broad, general, inclusive fitness; and constantly varied, high intensity, functional movement." I read all kinds of fun sports and "enjoyable, healthy, and fulfilling activities" (your words) into that.
AND JT, above all and for you especially---the resounding

"LEARN AND PLAY NEW SPORTS."

Have you seen the early CF journal pictures of our CrossFit guys playing volleyball on the beach with a Dynamax ball? Wild fun.

Well, I'm off for a water polo challenge! Only kidding; I'm way too old!

Mary

Mary, I've really enjoyed the banter, but I'm a bit multi-tasked right now with fending for myself on the message thread for "Coach Glassman...blah blah blah...Three-Dimensional Fitness...yada yada yada...-2" ;^)

TTYL,

The Hater :^)

I found a similar posting about Niki, who did a 100k. She moved from endless running to CrossFit and doesn't look back.

http://www.crossfitkaty.com/crossfit_katy/nikis-100-mile-experience.html

John - exactly! Thanks, Paul

Here's another about a super endurance athlete that has 'discovered' that high carbs are not necessary for ultra endurance, and may in fact be a hindrance.

http://www.zonediet.com/tabid/130/itemid/1100/Endurance-champion-is-in-the-Zone.aspx

JT - you say you love CF. Taken at face value, I have to conclude you have just missed the point that CFers fully embrace the comcept that specialized training is good for specialists. The point of CF, as stated above by Neil #41, is that CFers want to spend less time buying more of and a broader, more inclusive fitness, by not specializing. The distain is not for the other methods - the distain is for how some are selling as 'fitness training' methods which produce athletes which are quantifiably not fit. For example, a "muscle and fitness" mag in which you will find neither a description of fitness nor a way to judge how much could be obtained by following their methods, how long it would take to get their fitness, and what injury rate could be expected along the way. Or perhaps an 'outdoor' magazine with similar issues, such as a glowing description of an super endurance super specialized athlete who is clearly not prepared to deal with the challenges offered by a life outdoors.

If you want to stir things up, fine, you do a middlin job at that. If your intention is to contribute to the community by asking challenging questions, you have some work to do. Yelling "CrossFit does not prepare you for specialized tasks as well as double (or quadruple) the time invested in specialized training!" in a crowded theater full of CrossFitters is only going to be interesting until they figure out who you are and realize you just don't know enough to know better. Paul

"Coaches and athletes need to understand however, that short-term intense interval training has very limited application to long-distance events such as marathon running and the Tour de France. Long distance endurance athletes need efficient "fat burning" bodies. Their muscles must be trained to utilize energy from free fatty acid oxidation while conserving the limited stores of glycogen which are necessary for nerve and brain function. (Nerves and the brain derive energy only from glycogen - not fat.)" http://www.cbass.com/INTERVAL.HTM

More on fat v carb burn. Read this one a ton of times before, but just caught the significance of this bit. Paul

Hi Mary, The funny looking shoes (Vibram 5 Fingers, is that what you mean?) have three good features. One, they allow a rapid kinesthetic sense of the footstrike which is said to be a plus when using the POSE method of forefoot running, two, they feel good and work well for WODs, and three, they appeal to geeks because they look funny. Chuck taylors arguable work as well but cost a lot less. They don't get the funny looks in the convenience stores, though! Paul

Greg, Nicely done my friend, nicely done. Marc

Carl Borg told us this story at the CrossFit Montclair Running Cert.

It is a very inspiring story about a wonderful deed for Operation Phoenix. I have to admit, I teared up when I read about Greg's emotional breakdown.

The story is well-written and I felt like I was running along side Greg as I read it.

Mary, check out http://barefootrunning.fas.harvard.edu/ for more on running barefoot

Much respect to you sir!