CFE representing at the 10th Annual Ozarks Greenways-OMRR Frisco Railroad Run
Congrats to this crew for finishing the 8K (From Left to Right: Steve and Kara Boehmer, Zach and Chelsea Houser, Jon and Sarah Sharp)
Also shout out to Dana Coale to finishing First in the 50K in her age group. Great Job.
Coaches Corner-Pace and Calculating Pace
We always have several questions in regards to pacing. Let’s dive in.
EASY: Conversational Pace or truly a easy pace to allow recovery between runs.
FAST: This is the pace for standard distances as a mile PR pace. This is the primary pace we utilize for the majority of our runs. It’s ok to go faster than your prescribed pace but only if your able to maintain that pace throughout the WOD. Otherwise, you’ve misjudged and gone out too fast.
MODERATE: This is slower than your mile PR pace. Moderate pace depends on your volume and typically 1-2 seconds/100M slower and so on. Unless the the volume is significant, and you would add more per 100M. It also would depend on the variable you are trying to manipulate such as intensity, volume, or recovery. Not Distance.
FASTEST: This is closer to your 400M PR pace.
MAX EFFORT: This is reserved for a true all-out sprint.
If your ever needing help with your pacing just ask one of the coaches.
WODS for the Week of 4.29.2018
Week 2 Cycle
Monday Short Interval 5:30 pm
Vapor Trail (Hinshaw)
Round 1: 3×150 meter reps; 2:00 minute rest between reps;
Rest 7:00 minutes;
Round 2: 3×150 meter reps; 2:00 minute rest between reps;
Rest 7:00 minutes;
Round 3: 3×150 meter reps; 2:00 minute rest between reps.
The purpose of this workout is to teach your body how to recruit fast twitch fibers with increasing heavy fatigue. Expect your fatigue to build rep after rep, and set after set, because the rest is NOT enough to allow full recovery. Retain your form in Set 1. Push your intensity in Sets 2 & 3 to match your Set 1 results.
This week, you’re gaging EFFORT to set your pace, vs. coming to class with a set time goal. Set 1 is 95% of max effort. Don’t short yourselves–GO 95%.For sets 2 & 3: match your first round average 150m times. This is your chance to push yourself. You have lots of rest between rounds so go for it.
You will have three separate scores for Round 1,2, and 3.
Speed Strength Endurance
1350 Meters=.839 miles
Long Interval Thursday 5:30 pm
Lunch Money (Hinshaw)
Round 1: 1200m, followed by 2:00 easy recovery jog, 200m run, 3:00 rest;
Round 2: 1000m, followed by 2:00 easy recovery jog, 200m, 2:00 easy recovery jog, 200m, 3:00 rest;
Round 3: 800m, followed by 2:00 easy recovery jog, 200m, 2:00 easy recovery jog, 200m, 2:00 easy recovery jog, 200m. DONE.
You will run the longer distance then a 2:00 recovery jog is accomplished by running 1:00 out, then 1:00 back to the start line, then a 200m timed run again. You will decrease the overall meters on your longer run but increase your recovery jog and 200m intervals. There is 3:00 rest between rounds.
The pace for each opening interval (1200, 1000, etc.) is always at the same moderate intensity. The moderate intensity should feel sustainable. Target a controlled speed for your first interval. A good target speed would be approximately 3 sec/100m slower than your mile PR speed. For example: an athlete with a 6min/mile PR (or an average of 22.5 sec/100m) would target an opening moderate pace of 25.5 sec/100m.
All the 200m intervals should be at a slightly faster pace than your opening interval. A good target speed would be approximately 2 sec/100m slower than your mile PR speed. For example: an athlete with a 6min/mile PR would target an opening moderate pace of 24.5 sec/100m.
This wod is for Total Time.
4800 meters=2.98 miles