Tuesday, July 13th
With Ultimate Helen over its time to think about putting the next event on the calendar. I am feeling a little renewed on the running front and have decided to sign up for the Lewis and Clark 1/2 marathon on October 3rd. Usually training for a race I will loosely follow a hal higdon plan and ramp up my long runs each weekend. This time I am going to try something a little different. I found a 12 week Crossfit Endurance training plan for a 10K/1/2 marathon that I am going to follow and keep track of on the blog. I am hoping some of my crossfit buddies jump in and do this with me, since misery always loves company! I will add a tab to the blog with the training plan. Maybe we can plan some group runs as well.
So, the nitty gritty of this training plan - follow your traditional crossfit strength and conditioning workouts 4-6 days a week. They suggest a 3 on 1 off schedule, but whatever has been working for you up till now. Running workouts are 2-3 times a week and are ideally done atleast 2 hours pre or post crossfit workout. I am having issues with this because its easier to get it all out of the way and get on with my day, but will work on that. Running workouts are typically one time trial/tempo type of workout and one interval workout with an optional second interval workout.
Oh yeah and did I mention the 12 week plan starts this week?
5:00am - banana and sunflower butter
5:30am - crossfit - alt bench press, windmills, ring pushups. WOD - 15 min amrap prowler, 10 sdlhp, 10 push press (53#).
7:00am - CFE workout - 3 miles. This was supposed to be a 5K time trial. Did not run this as fast as I should have, one of the drawbacks of not waiting atleast 2 hours. If you are going to follow the program it would be a good idea to get your time so you can chart progress and calculate what your pace for interval workouts.