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
1) 1000 m 5:37
ReplyDelete800 m 4:26
2) 1000 m 5:14
800 m 4:15
3) 1000 m 4:58
800 m 4:13
1)1000m 4:31
ReplyDelete800 m 3:24
2)1000m 4:43
800m 3:29
3)1000m 4:52
800m 3:36
Rain took me indoors to the St. B track (13 laps = 1 mile). It was a mental Challenge!!
ReplyDelete1. 8 laps = 5:20
6 1/2 laps = 3:40
2. 8 laps = 5:03
6 1/2 laps = 4:06
1000m 4:48
ReplyDelete800m 3:33
Round 1
ReplyDelete1000M 4:11, 800M 3:12
Round 2
1000M 4:14, 800M 3:17
Round 3
1000M 4:34
1000m 6:13
ReplyDelete800m 4:45
Ran inside on trim gym track...not many straight aways meant slower times. Boo!
ReplyDelete1000m 8:13
800m 7:48
1000m 6:00
ReplyDelete800m 4:57
1000m 6:08
800m 4:42