Yes, I am bragging!
Short Interval (Mon 5pm, Tues 10AM): 20 x 100 on 1:00
C2: 20 x 125 on 1:00
Long Interval (Thurs 10AM, Thurs 5PM): 20 Minute AMRAP of Hill Repeats on the Bridge OR taper WOD for Go Girl 8 x 200 Meters at 70% Effort with 2 Minutes Rest
C2: Set up a C2 rowing machine for 20 seconds on 10 off and then have a Pace boat at 70m per 20 second interval and row until you cannot beat the pace boat for said interval OR taper WOD for Go Girl 8 x 250 Meters at 70% Effort with 2 Minutes Rest
Announcements:
1. Go Girl 1/2 Marathon THIS WEEKEND! Good Luck to all the ladies who have been training so hard in prep for this weekend. The best thing you can do this week in prep for your race is GO TO BED! Get your rest this week, eat well and stay hydrated!
2. Looking for another race? Check our the “Upcoming Events” tab for more local races.
Proximal Endurance 
Love running with the 5p crew and enjoying being coached by chad! Kept my 100’s all between 18-19 sec. The key on this one is consistency guys, hold those times within 2-3 sec of each other the whole time.
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Made my way back to endurance. Been busy with the family and there sports. I started ahead of Elizabeth but always finished behind her at the end. I was consistently around the 18-20 second mark. Good to run again. Started to cramp up around my quad so got in at least a good 13 to 14 minutes worth of runs. Hoping to get back into my endurance routine. I am noticing a difference in my WOD results and endurance is lacking a bit, but that might the daily bowl of ice cream too 😉 So endurance works people. Looks like alot of great efforts out there.
Also there is a Half-Marathon on Sept. 14 in Nixa. The Azalea Half Marathon, 10K & 5K. I am looking to sign up for this race as one of my endurance goals. Just letting some peeps know if your looking for a 1/2 marathon.
Good class on Monday Chad. Thanks for the information on training for the half-marathon.
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