Workouts for week of January 23

Short Interval (Monday/Tuesday): 6-12 x 200m, 90 seconds rest.  Maintain times between 3-5 seconds.

(C2: 6-12 x 250m, 90 second rest.  Maintain times between 3-5 seconds).


Long Interval (Thursday): 3-6 x 800m, 2:30 rest.  Maintain times between 3-5 seconds.

(C2: 3-6 x 1000m, 2:00 rest.  Maintain times between 3-5 seconds).


Running form, running drills, and core/ab work as well.




21 thoughts on “Workouts for week of January 23

  1. Aloha runners! I am back from Hawaii and looking forward to getting back outside in that brisk Ozark air for some running drills and intervals! Hawaii was awesome but seriously who needs 80 degree temps everyday and surfing in crystal clear waters….. 🙂 Glad to be home. Hope to see lots of your smiling faces tomorrow night. -Elizabeth


  2. My brothers 16th birthday is today so I won’t be able to make it. Would anyone want to meet up Tues evening maybe around 5 to do short intervals?


  3. Thanks to Chad & Melissa for holding down the fort while you were gone. Elizabeth – We’re glad to see you back.

    My times tonight were close to last week, considering they were :30 less rest, I’ll take them!!!

    :57, :59, :59, 1:02, 1:03, 1:02, 1:02, 1:00, :59

    1/2 marathon countdown 33 days….


  4. You guys made coming home a little bit more manageable tonight. Great work everyone on the 200’s! For those of you who had your own watch please post your times to comments. Here are the times for the runners that I was timing.
    Leslie- 44, 42, 42, 42, 41 42, 41, 40, 40
    Barbra- 43, 42, 42, 420, 41, 42
    Roger- 46, 44, 44, 44, 45, 45, 45
    Jamie- 47, 46, 45, 45, 46
    Gabe- 43, 40, 40, 40, 40, 40, 40, 39, 40
    Shaina- 49, 53, 46
    Brian- 49, 44, 47, 45, 45, 44

    Nice work everyone! Hope you got a chance to hop on the GHD at least once tonight. I think we may have had a few to many people tonight for GHD. We will cont to work things out as we progress. See you on Thursday for long intervals.


  5. I joined Kristy’s 10am group for a taste of my own medicine yesterday! Mark and I tore it up with some agility drills, pose running technique and 200’s. Mark was either right on my tail or 1-2 sec in front of me on all of these. Here are our times Mark:
    37, 39, 39, 39, 39, 39, 38, 38


  6. Just want to thank Chad and Elizabeth for there coaching tonight. Your enthusiasm helps me continue with the endurance and makes you realize there is more than just killing the weights.
    3 Intervals 800m
    3:48; 3:41; 3:38 Did the 4 pm WOD so legs were little shot after 3 intervals

    Good job to the new runners tonight. Met a boot camper participant, Beth. Great job tonight.
    My times decreased by 20 seconds from last week so seeing some positive results.


  7. Tonight I was pulled in a thousand directions so I only got in 2 800m intervals after our warm up.
    I thought about scaling to 600m for time sake but choose to keep it with the 800m, glad I did, I improved my times. 4:53 and 4:57. Wish I could have done more but happy I got in the run I did before I ran to Math night at school.

    I love seeing new faces at CFE, especially those that don’t LOVE running. Keep with it. CFE has made a world of difference to me. Next week, my goal, to learn 3 new CFE’ers names.

    Good job B Rice, meeting new faces.

    1/2 countdown…. 30 days.


  8. Did the long intervals on the C2 and stayed within the 3:57 to 4:01 range…I think that is correct. Followed that up with the WOD from today.


  9. Hey CFE Group! I LOVE the seeing all of you guys staying committed to the CFE programming and giving it your all.

    We did the 3 x 1000m rows on the C2 today, since it was raining at 10 a.m.
    Mark Creed: 3:57.9/3:59.7/4:04
    Kylie Frieze: 4:01/4:09/4:07
    Emily Krupa – 5:02/5:00/4:47!
    Stephanie Breckenridge: 4:28/4:32/4:59
    KT: 4:09/4:33

    Great training this week everyone. Keep up the good work!


  10. Completed 3 x 800m 3:38/3:41/3:46
    Stopped at 3 because I was dying on the last one. Took it out way too fast. Average time was faster than last weeks. Still a ways to go! Barbara it was nice meeting you and running with you this evening.


  11. Did 4 on Thursday night:

    3:56, 3:49, 3:53, 3:52

    Elizabeth–I have found no record of me ever doing 800s before…interesting! (I missed last week, and the week before rowed. Couldn’t find them in my notes from the last cycle)


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