Monday July 1st, 2013

Track Day June 29th, 2013

Warm Up:
4 minutes of:
Dynamic Stretches
  - Instep Lunges
  - Inchworms
  - Quad stretch & step
  - Etc.
Dynamic Exercises
  - Straight Leg Kicks
  - High Knees
  - Butt Kickers
  - Etc
Then....
6 minutes of:
- Single Leg Drill Work
- Wall Drill Work
- Stable Arm Drill
- Ball of Foot Drill

Workout:
20-30 minutes of:
:10 Run
:20 Walk

Results:
Post time and distance covered in comments.

Coaching Points:
- Really focus on hips through and nice upright posture today.
- Make sure you really work speed on your 10 seconds on, but not at a pace that you can't keep.
- If you push yourself and and you can only maintain your "Run" portion for 20 minutes that's fine. Speed>Distance right now.
- CrossFit 3+ hours difference.

Champions are made when no one else is watching.

Saturday June 29th, 2013

Location: 
NEW ASU track

Time:
 7a.m.

Workout:
Time Trials of...
1600m
800m
400m

Coaching Points:
- Make sure you get rest and eat breakfast with ample time to digest/settle before you run since these will be at 100% effort.
- Get there around 6:45 and get stretched out if you need to, we will go thorough a dynamic warm up starting at 7 to try and beat the heat.
- Today's workout will be extremely important for future runs.
- If you're out of town and doing this workout on your own, rest until you recover between trials.

Most people run a race to see who is fastest. I run a race to see who has the most guts. -Pre

Thursday June 27th, 2013

Warm Up:
10 minutes Drill
   - Ball of Foot
   - Gun Drill
   - Cop Drill (Hands behind back)

Workout:
5:00 min ON  4:00 min OFF
OR
6:00 min ON  4:00 min OFF

CrossFit (at least 3+ hours apart)

Results:
Post distance covered each set below.

Coaching Points:
-Work on stable shoulders and good posture in your warm up.
-Continue with the workout until your pace or form begins to deteriorate, which means if you run 1000 meters in your first 2 sets but only 600 meters in the third, or you feel like you're flopping all over the place during a set, you need to stop!
-If you don't have some sort of GPS to run with, start at a familiar point (house, park, etc.) run one set, rest, run where you came from and try to get back to your starting point....and continue this trend.
-In laymen terms, continue sets until you feel like you can't maintain anymore! For some of you this may be 3 sets, some of you it may be 6 sets.
- Don't over do it because you're determined to hit a certain number of sets or distance. Here speed consistence, and pushing your speed is more important than distance.
- Run in the morning if you are CrossFitting at night, no exceptions. You will all need more than 3 hours to recover if you do this properly.

If someone says 'Hey, I ran 100 miles this week. How far did you run?' Ignore him.

The magic is in the man, not the 100 miles.

-Bill Bowerman, former Oregon track coach & Nike co-founder

Wednesday June 26th, 2013

Workout:
CrossFit

Comments:
-Great drill session yesterday. A lot of improvement coming from all athletes! Evident on your video analysis.
-We will just be having a 5:30p.m. drill session from now on, unless a small group decides they want to start coming at 6a.m. Please just let me know. Thanks!

Every accomplishment starts with the decision to try. -Gail Devers

Tuesday June 25th, 2013

Drill:

5:30 p.m. ONLY

Workout:

CrossFit Anytime

Nicholas Romanov's Philosophy of Running Short (inventor of Pose Method)

To know you are one with what you are doing, to know that you are a complete athlete, begins with believing you are a runner. -George Sheehan

Monday June 24th, 2013

Warm Up:
400m Jog
Inch Worms
Straight Leg Kicks
High Knees
x3

Stretch:
Hamstrings
Couch (Quads/Hip Flex)
Calves

Workout:
100m Sprints
1-2 @ 50%
3-5 @ 75%
6-8 @ 85+%
9-10 @ 85+% (only if you're feeling good and can maintain pace)
Rest 2-3 minutes

CrossFit (3+ hours difference)

Coaching Points
- WARM UP & STRETCH! Do not strain a hamstring trying to sprint like you did when you were young, be smart, if you need to do something different than listed in the warm up to get loose, do it!
- Use Map My Run or your own source to find 100m near you, this way you don't have to travel to the gym to complete this workout.
- Don't start out to quickly. Those first 2 are meant to be slower, think of them as warm ups.
- I'd rather see 8 faster sprints than 10 completed sprints. In the end, this will make you faster.

Comments:
Congratulations to George, Julie & Sam who ran in the Rock a Bye Baby race this weekend (pic 1 below).
And congrats to Hailey for taking 3rd place at the Faction 4 team competition this weekend (pic 2 below), Lena for completed a 100 mile bike ride, and anyone else who competed this weekend.

Ask yourself: 'Can I give more?'...The answer is usually. 'Yes'

-Paul Tergat

Friday June 21st, 2013

Workout:
OFF or CrossFit

Reminders:
- Many of you have activities this weekend, use this day to rest up and plan your fueling for Saturday.
- If you don't have competitive plans this weekend you can CrossFit today, but listen to your body, scale if you need to. But if you haven't had much time off in the past month, take it now.
- We will not be meeting Saturday. Go for a run on your own and use it as time to relax and enjoy running. You choose the course, you choose the distance.

Some of the best training decisions I've ever made were 

to abandon the mainstream motto of "no days off" and just 

rest, recovery, and come back stronger than the day before.

 -CJ

Thursday June 20th, 2013

Warm Up:
Get Loose
10 Minutes Drill of:
  - On Wall & Take Off
  - Stable Arm Drill (Gun)

Workout:
400m (75%)
x 6
Rest 2 minutes

CrossFit (must be at least 3 hours apart)

Comments:
-Really focus on "Hips Through" during your drill practice.
-Get it at least 4 x 400m, if you're feeling good and your pace hasn't dropped considerable, do up to 6 sets.
-These are all to be at 75% so work on staying consistent.
-If you are competing this weekend in the Faction Four or the 5k/10k in town this weekend, just do 4 sets.

Reminders:
-We will not be meeting this Saturday. I will be in Memphis at the Faction Four and I know many of your are running here in town at the Rock a Bye Baby. If anyone, not participating, would like to get together on Saturday that would be great. It will either be a day off to hit 45-60 minutes of some mobility and recover, or go for a run, you choose the distance.

Champions do not become champions when they win the event, but in the hours, weeks, months, and years they spend preparing for it. The victorious performance itself is merely the demonstration of their championship character.

- T Alan Armstrong

Wednesday June 19th, 2013

Workout:

CrossFit

Comments:

-Great drill session tonight. Everyone is definitely showing a ton of progress.

-Next week I'll need anyone who plans to come to the 6:00a.m. session to "RSVP" beforehand, otherwise we will cancel that session until further notice. 

It's a hill, get over it. 

Tuesday June 18th, 2013

Drill:
6:00 a.m.
OR
5:30 p.m.

Workout:
CrossFit anytime.

Running is real and relatively simple...but it ain't easy. - Mark Will-Weber

Monday June 17th, 2013

Warm Up:
400m Jog
10 minutes stretching/mobility
5-8 minutes of:
  -ball of foot
  -single leg pull

Workout:
1-3 sets of...

1000m Run
Rest 4 minutes
800m Run
Rest 5 minutes

Coaching Points:
-Make sure your 800m is faster than your 1000m.
-Start off practicing form each 3.2.1. GO & try to get at least 100m and if it fails after that, its okay, just run.
-I'd like to see most people do 2 sets. Listen to your body. If you're feeling good after 2 sets and your pace did not deteriorate then go for a 3rd. If you're not feeling well, post set 1 or set 2, STOP.
-You can CrossFit as well today, IF you completely recover. I'd like to see you get at least 5-6 hours between these workouts. The most important aspect of CrossFit workouts on these 2-a-days is working hard in the gym on strength, so if you need to skip the metcon portion, to avoid overtraining for you, please do.
-If you have any questions, as always, let me know.

I'm trying to do the best I can. I'm not concerned with tomorrow, but with what goes on today.

 -Mark Spitz

Saturday June 15th, 2013

Reminder:
7a.m. @ CrossFit870

Warm Up:
10 min get loose
Drills

Workout:
"Helen"

3 rounds of:
400m Run
21 KBS 53/35
12 Pullups

I tell our runners to divide the race into thirds. Run the first part with your head, the middle part with your personality, and the last part with your heart." -Mike Fanelli

Friday June 14th, 2013

Workout:
CrossFit
OR
OFF

Update:
Saturday we will meet at CrossFit870 @ 7a.m. We will be going over drills and performing "Helen." Along with your 5k time from last week, this will be a tester we will use to note your progress over the next couple of months. I'd like a 100% effort Saturday so if you need to take Friday off, please do so, or if there is a "strength" portion on the WOD Blog, go in an do that, no metcon. Also, if you'd like to attend the team workout Saturday at 9:30, that would be fine this weekend, if you get some nutrition in you after your first workout.

It's supposed to be hard. If it wasn't hard, everyone would do it. The hard....is what makes it great!" 

-Tom Hanks in A League of Their Own

Thursday June 13th, 2013

Warm Up:
Drill Practice 10 minutes
  - Pick 3 drills we have covered and focus on them. Only 3 please!

Workout:
3 x 800m Run
Rest 5 minutes between

Cool Down:
30 minutes mobility and stretching

Coaching Points:
- These intervals need to be within 10-20 seconds of one another. So try your best.... Wear a watch. Check it every 200m if you need to, whatever it takes to push you!
- If running at 870 remember the start/end point is around the corner by gym the sign. There is still a faint white mark from my thesis study.
- No CrossFit class.
- Right now think speed not distance, you only get 3 GOs at it today. Plus only 1.5 miles around a 18-25 min period. So speed!

What distinguishes those of us at the starting line from those ofus on the couch is that we learn through running to take what the days gives us, what our body will allow us, and what our will can tolerate.

-John Bingham

Wednesday June 12th, 2013

Workout:
CrossFit class

Discussion:
Let me know how you're doing with this so far, answer one or more of the following questions:
1) Are you energized? Do you feel more tired after increasing our volume (amount of work)?
2) Are you getting enough sleep/eat/recovery/mobility between workouts?
3) Are you sore, do you feel like you need an extra day off during the week to recover?
4) Are you workouts, running or CrossFit, feeling different, good or bad?

If you're feeling great, let me know that as well. I really want to make sure everyone is doing okay with the volume and format of our new training schedule. I don't want to push everyone too far, and I don't want you taking it easy either. Thanks for your input!

Work capacity is to fitness what location is to real estate. -Greg Glassman

Tuesday June 11th, 2013

Drill:
6:00 a.m. OR 5:30 p.m.

Workout:
CrossFit anytime!

Today's Discussion:
How are we all feeling after 1 week? What differences have you noticed? Are we getting enough rest, food, and sleep? Does anyone feel run down and if so, what days? If it was Saturday running after Karen, totally understandable, but anytime else let us know, you probably aren't the only one. We will start discussing how to care for our bodies in the upcoming weeks so post a quick comment so we know where everyone stands and what to hit on first.

The will to win means nothing if you haven't the will to prepare. 

-Juma Ikangaa (1989 NYC Marathon winner)

Monday June 10th, 2013

Warm Up:
5-10 minutes stretching and mobility
5-10 minutes drill practice

Workout:
If your 5k was under 25 min.: 2 mile run @ 8-8:30/mi
If your 5k was between 25-30 min.: 1.5 mile run @ 8:30/mi pace
If your 5k was above 30 min.: 1 mile run at 9-10/mi pace

You can run a littler faster than theses suggested paces if you are able. But please treat this as a tempo, it is not intended to be as fast as you can possible run.

Reminders:
-CrossFit today as well. Make sure there are at least 3 hours separating your run & CF. This should be a quick run workout so if you can get it in before work or at lunchtime if you're an evening CFer (use mapmyrun.com if you need to for distances)
-Drill tomorrow at 6:00 a.m. or 5:30 p.m. along with CrossFit at any time.
-If you forgot your Dues on Saturday, please bring them to the gym with you this week.

Every morning in Africa a gazelle wakes up. It knows it must move faster than the lion or it will not survive. Every morning a lion wakes up and it knows it must move faster than the slowest gazelle or it will starve. It doesn't matter if you are the lion or the gazelle, when the sun comes up, you better be moving.

 -Roger Bannister

Saturday June 8th, 2013

Remember: 
-Meet at the old ASU track across from the Convocation Center at 8:00a.m. & make sure you eat in time and are ready to go!
-Please bring your dues with you. Checks can be made payable to just CrossFit870, Memo: Endurance.

Warm Up:

800m jog

Dynamic Exercises

Drill Review

Workout:

2-4 sets

800m Run

Rest 3 min. 

400m Run

Rest 4 min.

Keys:

-Rest time will start after the last person finishes.

-Everyone will complete at least 2 sets.

-You determine your pace, need to stay consistent for at least 2 sets.

-If your pace does not diminish greatly over 2 sets you can complete 3 sets.

-If your pace does not diminish greatly over 3 sets you can complete 4 sets.

-I foresee the majority of you completing 3 sets.

(This workout session could last around 1-1.5 hours depending on your sets)

The miracle isn't that I finished. The miracle is that I had the courage to start. -John Bingham

Friday June 7th, 2013

Workout:
CrossFit class.
If you can show up to your CrossFit class 10 minutes early and hit some mobility after that tough run today.

Comments:
Great work on the 5k. I'm really excited to see the times posted. I can't wait to see what you run here in a couple months. :)

Reminders:
-Saturday we will be meeting at 8:00a.m. at the old ASU track across from the Convo for a workout. Make sure you eat breakfast before you come and bring some water.
-Please bring your dues by Saturday, you can make checks out to CrossFit870.

I may not be there yet, but I'm closer than I was yesterday.

Thursday June 6th, 2013

Workout:
5K run
(Log you times below)

Tips:
This is our first time trail so treat this as a race.
Warm up good with at least a 400-800m run and at least 2 drills we practiced Thursday.
Start off trying the Pose method, but if you lose it, don't sweat it, revert back to your normal race pace.
Just do the 5K run today, no CrossFit class. If you run this AFAP you should be fairly exhausted at the end.

Below is a map of Craighead. If you start at Access Point 1 and run the loop, it is almost exactly 3.0 miles. If you want to make it exact run about 150m past your starting point.

Create Maps or search from 80 million at MapMyRun

To give anything less than you best, is to sacrifice the gift. - Steve Prefontaine

Wednesday June 5th, 2013

Workout:
CrossFit only today!

Reminder:
Tomorrow (Thurs) we will be doing a testing run on your own, so make sure you have some good meals ready to eat before & after your workout! Comment below if you already know what time you'll be doing the run so we can potentially start pairing up.

Drill Session #1
Great job on the drills today. It's really neat to see how much people can improve in one hour. Stay positive, and keep working hard. Here are some shorts from today your pre-pose running:

Run hard and be nice to people.

Tuesday June 4th, 2013

Drill
6:00 a.m.
OR
5:30 p.m.

First exposure to the basics of efficient running..... Pose - Fall - Pull

CrossFit
Anytime today

So one day I can wake up and say "I love running"  - CJ

Monday June 3rd, 2013

Warm Up:

3 sets

400m Run

15 squats

20 situps

5-8 minutes stretching hamstrings, calves, hips

5-8 quick take offs (run 20-30 ft.)

Workout:

8 x 200m Run

1 @ 50-60%

2 @ 75%

3 @ 75%

4 @ 75%

5-8 @ 80+%

Rest 3 minutes between intervals.

Record your times below in comments.

Tips:

-Make sure you stay consistent, especially on sets 5-8.

-If running at 870, start at "CrossFit870" sign and run to FedEx box. 

-Keep track of your times, this is imperative to keep track of as we continue to move forward.

Reminders:

-CrossFit class is also an option today with the intervals HOWEVER, the two workouts MUST BE at least 3 hours apart, ideally 6+ if you can.

-Tuesday we will be having our first drill session. Class times include 6:00 a.m. OR 5:30 p.m. 

-You will also CrossFit on Tuesday and there is no restriction when, i.e. no issue if before or after drill session. 

- Dues will be due by Saturday. Checks can be made to CrossFit870, if you would like to use a different form of payment or have questions, email crossfit870endurance@gmail.com or talk to me at the drill session Tuesday.

There are no shortcuts to any place worth going. - Beverly Sells