April 2012 – Proximal Endurance

WOD’s for the week of 4/30

Here is some great tips from CFE HQ about running on your toes and for those of you who hablo espanol stay tuned for the Spanish translation at the end! Short Interval (Mon 5pm, Tues 10AM): Short Tosh 3x (100M, 200M, 400M) Work:Rest 1:1. Rest the exact time it takes to complete each interval in aContinue reading “WOD’s for the week of 4/30”

Featured CFE Athlete Angie Kallmbah

Angie is our first featured endurance athlete! She faithfully runs with the 5PM group and we have seen her improve week after week. She is currently training for a 1/2 marathon this spring. We are so proud of you Angie, thank you for representing CFE- Springfield so well. Here is Angie’s story- Hi! My nameContinue reading “Featured CFE Athlete Angie Kallmbah”

WOD’s for the week of 4/23

Kara and the 10AM group enjoying a beautiful spring day with some short interval sprints! Short Interval (Mon 5pm, Tues 10AM): 10 x 100m TT with 10-20 pound weight vest, rest 2:00 (If you have a wt vest please bring it. This workout can be scaled by running without a wt vest if needed. We willContinue reading “WOD’s for the week of 4/23”

Rest and Recovery

By Elizabeth Koch * This is a repeat post from back in January. We have lots of new runners joining us lately and I felt like it would be a great topic to revisit for all our new runners. So, a common question that has come up recently with the start of our enduranceContinue reading “Rest and Recovery”

WOD’s For The Week of 4/16

Look at that 5PM crew nailing some beautiful form during drills! Short Interval (Mon 5pm, Tues 10AM): 12x 1:00 on 1:00 off post distance to comments (for this WOD we will head out to the dead-end again and run on a 400m course. You will run for 1:00 and then stop and rest for 1:00Continue reading “WOD’s For The Week of 4/16”

CFE Springfield T-Shirt Time

By: Kristy Taylor I can’t believe we’ve gone this long without a CFE tshirt! It’s time to get a logo and shirt so we can really represent at races, in the gym, on the track and at events. I have been working on a logo for us, along with some slogans….but we need your inputContinue reading “CFE Springfield T-Shirt Time”

WOD’s for the week of 4/9

Congrats to all the Dog Dash finishers! Some notable finishes again this weekend: Chad 1st age division, Ethan Taylor 1st age division, Ron B. 2nd age division, Angie K with another distance PR! Short Interval (Mon 5pm, Tues 10AM): 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 ofContinue reading “WOD’s for the week of 4/9”

Coach’s Pick Endurance Gear

With racing season on the horizon here is a list of your CFE coach’s favorite gear to get you all suited up for that next road race or triathlon! Coach KT’s favorite running gear….. Saucony Peregrine. it is a minimal trail running shoe. It is a little more durable than a regular running shoe, andContinue reading “Coach’s Pick Endurance Gear”

WOD’s For the Week of 4/2

Congrats to all our CFE Pitter Pat finishers! CFE represented in a big way this weekend at the Pitter Pat 5K/10K race at Drury. Athletes who raced this weekend include: Amy Hietter (1st place overall women’s 5K) Kristy Taylor (1st place 5K age division), Chad Brinkley (1st place 10K over-all male masters), Elizabeth Koch (1st place 10K ageContinue reading “WOD’s For the Week of 4/2”