WODs for the Week of 10/29/17

It’s ALMOST Time!!!

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Dogwood Canyon 2017!

Here’s some great advice…courtesy of your friends!!

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From Kristy Taylor…

I absolutely LOVE Dogwood! I think I’ve only missed one year due to ice and below 20 degree temps! Hopefully we won’t have to add cold and weather conditions to our strategy, but with the race organizers pushing the date back this year, it’s definitely possible! ADVICE!

  • I expect the trail route to be a little different this year, it seems like every year the distance isn’t quite 9.3 (for the 15K). Some years it’s been 8.3 and some years closer to 10. With the rain this past spring and Dogwood being under construction, there could be some changes. I would expect some of the same, though!
  • Be prepared for several pretty intense hills, but don’t feel like you should run them, even if you feel like you can.
  • The hamstrings will get put to the test. So starting the race a little slower and warming up that first mile could really save the hamstrings on the hills.
  • If someone’s goal is to PR or establish a PR, I would advise getting to the front and getting out early. If someone’s goal is to finish, not work, or just move–I would suggest getting to the back.
  • I have to listen to music. I can’t stand hearing people breathing and coughing around me. But the cell signals are lame in Dogwood, so plan on an iPod because your phone likely won’t stream Pandora.
  • I have a race belt. I love it for my bib number and my sport beans, etc. It’s a handy thing for any race! I will probably carry a handheld water bottle made for racing, but will take advantage of all aid stations, too. Don’t think you can run for 1.5-2 hours wihout drinking or replacing some calories. Take a second to refuel. It will help in the last few miles.
  • Nutrition–don’t go to Fleet Feet and get a bunch of gels the night before and think you’ll be fine. Test out some things they’ve advertised will be available on the course, or whatever your plan to bring with you prior to race day.
  • It’s cold–layers and gloves. Maybe even some cheap ones one could shed and drop? People do that.
  • I love compression tights, and compression socks.
  • Invest in a good pair of trail shoes–the course will be rocky and technical. A good sturdy pair of trail shoes is a good idea, although it may be a little late at this stage of the game to get something completely new.
  • Wicking socks or SmartWool socks! Our feet will get wet, so wool will help wick the water away and be more comfortable for 9+ miles.
  • Eat and sleep well the days before the race. No alcohol the night before, and try to drink lots of water.
  • Picture yourself making it through, one mile at a time. Or? One rock, hill, or stream at a time. Pick off the course, pick off runners you want to pass, and don’t be ashamed for walking! Remember! For every uphill…there is a downhill. Just like life. HAVE FUN! It’s a beautiful place to be running with some beautiful people! Just stay calm, pace, and enjoy the journey! One step at a time.
  • Finally, get there in enough time to pee and poop before the race. 🙂

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From Allison Muller…

My advice is to have a plan. Set a time you want to finish, and then figure out your pacing goals. I know a general rule of thumb is don’t run those first few miles too fast. But if you know you can, and still hit your goal time? Then do it. I have found it is really important to find what works best for you! If your plan starts to fall apart, then you have to rely on your mental strength! Go back to the tough runs or workouts you did during your training, and use those to get you through the difficult miles.

You need a plan for nutrition and hydration! Make sure you have electrolytes that are easy to digest the morning of, and some quick energy. Don’t try anything new during or before the race! I would not go out and eat five pounds of spaghetti the night before because everyone says to eat pasta!!! I personally keep my nutrition the same as I always eat, and the night before a race, I add a few more carbs–from normal carb sources I eat all the time. I will say this…my sister, brother, and Adam all swear by McDonald’s fries the night before the race, and they are all much faster than me. So there you go!

The MOST important thing? Relax! Do YOU! Have FUN! 🙂

From Ron Bogart…

Thirty-six to 48 hours before the race, start salting your food heavier than normal, and drink plenty of water. Better to feel waterlogged at the start, than to have a cramp one mile before the finish.

From Sandy Frye…

I think you need to be mentally prepared for the trail to be longer or shorter than the distance prescribed. Last year it was longer, the year before it was shorter. Also, there are a couple of aid stations, but I carry a gel and something salty just in case.

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From Jen Cochran…

This race is like NO other. Yes, it’s a race. But look around you!!! The scenery is breathtaking, and truly just makes me happy, and feel blessed to be alive and able-bodied to enjoy every minute of it! So before you even step foot on the course, just know that you’re at least coming away with that. 🙂

As for the rest of it…I swear by compression tights. My favorite are CW-X Stabilyx tights. Yes, they’re a bit expensive, but TOTALLY worth it! They provide targeted support for your knees, hips, and core. For me, they make ALL the difference in my confidence in my legs during the race, and in my recovery post-race.

Like KT, I also wear a race belt, and this year–will carry water with me. I haven’t done that in the past, and I see now that that was foolish. I was thirsty far before the first aid station appeared. That’s the thing–I prefer to hydrate and take nutrition BEFORE I need it. And especially before I need it desperately. I love Lara Bites for my race belt, sugary gum (I like grape Ice Breaker cubes), small bits of salty beef jerky–and after last year’s leg cramps trashed me at mile 7–I’m bringing a little Ziploc bag of pickle juice this go-round.

I run with music, and meticulously plan my playlist prior to race day. Then I shuffle it, so I’m surprised what comes up along the way. Never fails–always seems to be just the song I need, at just the right time!

Pick up your feet! Use a wide stance on the downhills. Turn slightly sideways, if that helps, and bend your knees as you descend the steep ones.

Finally…post-race breakfast. It’s everything. Don’t miss it. 🙂

From Julie Stewart…

  • Walk the hills
  • Don’t eat anything different for breakfast on race day
  • My feet appreciate the wool socks
  • Try not to get so caught up with racing that you can’t enjoy the scenery around you!

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From Melissa Wistrom…

I really like raw organic sugar in my water. When I have a longer, endurance-based event, or multiple events in one day…I rely heavily on easily-digested, readily available carb sources. Grant learned from football how important what you eat the day before is. We’ve both experienced great success by eating a lot of carbs (whole/real food, of course) the day before competing or playing. 🙂

From Jen Taylor…

  • WOOL SOCKS!
  • Definitely carry water with you for the 25/50k
  • Take it easy on that first mile

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This Week’s WODs

*Cycle U/Week 6 of 12*  

Short Interval (Monday 5:30pm):  “Contact”

Warm-Up:  5min run at easy pace

Rest 3:00

3 SETS:  10 x 100m at your 1-mile PR pace w/ 30 seconds rest between reps, and 3:00 rest between sets

Rest 3:00

Warm-Down:  5min run at easy pace

WOD Notes:  Think of your 5min easy run as a long warm-up. Your heart rate on this easy run should not exceed 180 BPM minus your age. After the easy run, rest 3:00 (which should include some dynamic drills to open the hips and stride), and then perform the 100m intervals. End the WOD with an easy 5min run. The warm-up distance should equal the warm-down distance.

Methodology:    VO2 Max   Total Distance:   3000m + 10min total easy running    Scoring:   Score each of three sets, for total time (including the 30 sec rest periods), separately.

Long Interval (Thurs 5:30pm):   “Facundo”

2 x 800m at moderate pace, rest 1:00 between intervals

1 x 1600m at easy pace (no looking at watch until finished)

Rest 1:00

4 x 400m at fast moderate pace, rest 45 seconds between intervals

1 x 800m at easy pace (no looking at watch until finished)

Rest 45 seconds

6 x 200m at faster moderate pace, rest 30 seconds between intervals

1 x 400m in 2:00 (no looking at watch until finished)

Rest 30 seconds

8 x 100m FASTEST moderate pace, rest 15 seconds between intervals

1 x 200m at easy pace (no looking at watch until finished)

DONE!

WOD Pacing:   The EASY pace intervals are the focus of this workout. The easy pace should feel comfortable and easy to maintain. The easy pace is picked PRIOR to starting the workout, and must be the same for the 1600m, 800m, 400m, and 200m intervals.

Easy Pace Penalty:  You owe one burpee for every second you miss (faster OR slower) the targeted finishing time for each interval. You must state your intended targeted finishing time prior to the start of the workout. 

Methodology:   Lactate Threshold    Total Distance:   8200m      Scoring:   WOD is for total time

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HUGE congrats to Adam Irvin and his banana for finishing his (hopefully) FINAL and 8th Continent Marathon in newly-discovered Zealandia!! You’re awesome, pal!!!

(Hey scientists! Stop finding continents!)

Announcements
1. Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

2. Follow us on Instagram @crossfitspringfieldendurance.

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WODs for the Week of 10/22/17

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This Week’s WODs

*Cycle U/Week 5 of 12*  

Short Interval (Monday 5:30pm):  “The (Dogwood) Hills Are Alive!”

3 x MAX EFFORT hill sprints, walk back down the hill to recover after each

Run 10 minutes at a moderate pace

3 x MAX EFFORT hill sprints, walk back down the hill to recover after each

DONE!

WOD Notes:  This WOD will be performed on the roadway directly in front of CFS. Begin at the base of the hill, near the gas station (adjacent to Classic Rock front entrance). Sprint UP the hill (toward SkyZone), ending at the stop sign. Turn around and walk back DOWN the hill to recover. Once you reach the bottom of the hill, turn around and begin your next sprint. Once you complete the walking recovery from your third sprint, run at a moderate pace (out and back) so that you have returned to the base of the hill to begin your next set of sprints by the time 10 minutes is up.

*SAFETY NOTE: Sprint UP the hill on the left side of the street. Cross the street and walk back DOWN on the right side (i.e. runners on the left side of the street, walkers on the right).

Methodology:    Speed/Strength Endurance    Total Distance:   Variable    Scoring:   Time each of your six hill sprints separately.

Long Interval (Thurs 5:30pm):   “Aerobic Capacity Track WOD”

1200m run, 200m slow recovery jog, 400m run

Rest 3:00

1000m run, 200m slow recovery jog, 400m run

Rest 3:00

800m run, 200m slow recovery jog, 400m run

Rest 3:00

600m run, 200m slow recovery jog, 400m run

WOD Pacing:   Your pace for the 1200/1000/800/600m intervals is your 1-mile PR plus 2 seconds/100m. Your pace for the 400m interval is your 1-mile PR minus 1 second/100m.

Methodology:     Lactate Threshold     Total Distance:     6000m     Scoring:   WOD is for total time

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Announcements
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WODs for the Week of 10/15/17

CFE SLAYS ADVENTUREMAX TRAIL RACE…

LIKE BOSSES!!!!

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Summer Rund 2nd Place–10K, Jerry Stewart 2nd Place–Half Marathon, Barb Wallace 3rd Place–10K, Claudia Coder 2nd Place–10K

This Week’s WODs

*Cycle U/Week 4 of 12*  

Short Interval (Monday 5:30pm):  “Dragging”

3 SETS:

3 x 30m MAX effort sled push or pull sprints (185lbs/135lbs), with 1:00 rest between reps

3 x 300m run with 30 seconds rest between reps

Rest 3:00-4:00 between sets

WOD Pacing:  Your 300m runs should be at your 1-mile PR pace PLUS 2sec/100m.

WOD Notes:  Speed, strength, power (fast twitch) athletes should focus their attention on the 300m intervals. Expect your 30 seconds of rest to feel too short. Endurance (slow twitch) aerobic athletes should focus their attention on the heavy sled sprints. Expect your 1:00 of rest to feel too short. What’s your fatigue factor? Over 20%=fast twitch, Under 20%=slow twitch.

Methodology:    Speed/Strength Endurance    Total Distance:    2970m (sled + run)     Scoring:   Score each of three sets separately. Do not count 3-4 minute rest between sets.

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Long Interval (Thurs 5:30pm):   HERO WOD Thursday–“Griff”

For time:

Run 800m

Run 400m backwards

Run 800m

Run 400m backwards

Image result for bass pro half marathon 2017It’s ALMOST Here!!!

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WODs for the Week of 10/8/17

The Countdown is ON…

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This Week’s WODs

*Cycle U/Week 3 of 12*  

Short Interval (Monday 5:30pm):  “FAST”

3 x 100m with 1:00 rest between reps

3 x 150m with 1:30 rest between reps

3 x 200m with 2:00 rest between reps

WOD Notes:  All intervals should be performed at your 400m PR pace. If you find you need more recovery between reps to achieve this, allow yourself more time. Your focus should be hitting these paces.

Methodology:    Speed Endurance   Total Distance:   1350m    Scoring:   Score each interval separately, do not count rest periods.

Long Interval (Thurs 5:30pm):   “Worry”

3 SETS:

1 x 800m

Rest 2:00

1 x 150m at FAST pace, walk 50m

1 x 100m at FASTER pace, walk 100m

1 x 80m at FASTEST pace, walk 120m

1 x 60m SPRINT at max effort, walk 140m

Rest between sets:  None

WOD Notes:   The 800s should be at your 1-mile PR pace plus 2sec/100m. Your 150m interval should be at your 1-mile PR pace, then faster from there, for the remaining intervals.

Methodology:    VO2 Max    Total Distance:     4800m      Scoring:   Score each of three sets separately

 

 

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Announcements

  1. FIVE WEEKS till Dogwood!! #getbusy
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WODs for the Week of 10/1/17

HOA!! HOA!!

Everyone has worked SO hard…and your diligence paid off!! Congratulations to ALL of our CFS athletes!

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   AWESOME!!!!

Look at the difference in form here…Larry in a lean/fall/catch stance, letting gravity guide him, versus reaching out with the heel. The former is much more efficient. #Posemethod

Just LOOK at these girls!!! #hardwork

This Week’s WODs

*Cycle U/Week 2 of 12*  

Short Interval (Monday 5:30pm):  CFS Endurance Benchmark WOD–“Goldilocks”

12 rounds: Run 200m at 1-mile PR pace, then immediately run 200m at 1.5x that pace

WOD Notes:  Run at your mile PR pace to the 400m turn-around, run back to the start line for the recovery. Your goal is to time these intervals just right—not too fast, not too slow, juuust right. You’re learning to feel a distinct difference between exertional and recovery pacing.

Methodology:   Aerobic Threshold     Total Distance:    4800m      Scoring:  WOD is for total time

Long Interval (Thurs 5:30pm):   “Tuck and Roll”

4 x 500m with 40 seconds rest between reps

5:00 rest that includes a 300m easy walk/jog

4 x 300m with 40 seconds rest between reps

5:00 rest that includes a 300m easy walk/jog

4 x 400m with 40 seconds rest between reps

5:00 rest that includes a 300m easy walk/jog

4 x 200m with 40 seconds rest between reps

WOD Notes:    The 200m intervals should be at your 1-mile PR pace. Add 1 sec/100m for 300m, 2 sec/100m for 400m, and 3 sec/100m for 500m

Methodology:    Lactate Threshold     Total Distance:    5600m      Scoring:   Time/score each section separately: 4×500, 4×300, 4×400, 4×200

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Congratulations, GeriatRX!!! #mastersrule

Announcements

  1. SIX WEEKS till Dogwood!! #getbusy
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