Week 7/16:
I was overzealous thinking I could get to some posts on nutrient timing this past week. I will be making that post this week on the Ktown blog. Likely will be Wednesday or Thursday night.
CF 3x this week -
Interval 1:12x200m with 2 min walking rest - should be thoroughly warmed up before beginning, each run should be max effort
Interval 2: 6x800m with 3 min rest – should be thoroughly warmed up before beginning, each run should be at a pace you can hold for all six intervals
Stamina:8 miles at a conversational pace - quiet, quick feet
Our volume continues to increase, please keep taking the time to warm-up, cool down, and stretch. Plenty of foam rolling and LAX ball work. Some of you spoke to me last week regarding tightness and some pain post running. For those that don't have much lifetime volume under their belts, you will REALLY need to stay on the recovery: water, clean food, sleep, stretching, mobilizing, foam rolling, etc. For those that do, no excuses not to put recovery as a priority.
Grant, if any CF workouts involve running, should we substitute it for something else?
ReplyDeleteI would go by feel. Luckily, we don't do a whole lot of running during the colder months, and we also don't do a whole lot of running with our poor running track. With that said, there will be a time or two where the workout calls for runing - like today.
ReplyDeleteI would have you run it if you're feeling good. You won't really be getting a ton of volume in from runs at Ktown. We rarely run more than a mile total during a workout. If you are feeling worn out, sub single unders or a light row. Or just totally pull the run out and don't do anything similar. Run by feel.
I'll be on Tom Black track during lunch today.
ReplyDelete12x200m I only rested 1:15 due to time constraints.
ReplyDelete:50.0
:47.6
:44.6
:39.5
:40.5
:42.9
:44.9
:43.0
:43.4
:42.7
:42.9
:40.1
AVG 43.5
Totalled 4.88 miles
6x800m
ReplyDelete1) 4:08
2) 4:07
3) 3:57
4) 3:53
5) 3:53
6) 4:03
AVG 4:00
Totalled 6.22 miles
Goode you are a working fool
ReplyDeleteGetting fast
Set out on 8 miler but had to bail at 3. Lack of fuel, tired from home project, calf soreness.
ReplyDelete