Thursday, July 29, 2010


So here's what one of my lunchtime running friends told me this morning:

"I washed my running clothes last night and forgot to get them out of the dryer. I remembered when I was about half way to work this morning (he has an hour long commute). So I stopped by Walmart and bought a pair of shorts and a shirt. I hope they fit!"

That's what I call dedication. What's your excuse for not running today?

Run hard out there...

Wednesday, July 28, 2010

Tuesday, July 20, 2010

Crossfit Endurance WOD review 7/20/2010

Today I did the Crossfit Endurance WOD as prescribed.

One Minute Ladder:

All Out Efforts.

1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.


Timing this workout can be difficult, especially in the later intervals when the mind gets a little fuzzy. I programmed the workout into my Garmin Forerunner, and it worked beautifully. It even features a 5-second countdown timer as each interval is about to end.

The recommended warm-up is an 800m easy jog followed by a few short sprints to prepare the legs for hard running.

This workout definitely got harder as the rest periods got shorter. But I was surprised to find that my distance covered on the run intervals was consistently 0.18 miles. My average run pace was around 5:30/mile. I think I was being conservative, but I won’t know until I try it next time.

The total workout was 2.35 miles, just over 16 minutes. 1.8 miles of hard running.

Give it a shot sometime, and let me know what you think.

Run hard out there...

Monday, July 19, 2010

Today: Sprints

It was just a few of the boys today, so we ran to River's Edge and did some sprints on the soccer field. Total running 5 miles. Sprinting all out? Probably about a mile.

Before the workout I was having the Monday morning "blahs," and almost opted for a slice of pizza instead of a run. But it is amazing how much better I felt after that workout. Instead of the pizza I had some garden fresh tomatoes and cucumbers.

What a great way to start what's going to be a great week.

If you are not sprinting in your workouts, you should try it. Google "benefits of sprinting" to see why. But ease into it if you are new to sprinting.

Run hard out there...

Saturday, July 17, 2010

Crossfit Games

Want to see some elite athletes? Watch the Crossfit Games live. Good stuff.

Friday, July 16, 2010

Constantly Varied

One of the reasons Crossfit workouts work is that they are "constantly varied." Keep the body guessing. What's next? You want me to do what?!?
Variety in exercises, sets, reps, weight, rounds, etc. is the key to developing every component of physical fitness.
It works for runners too. Run slow miles every day? Great if you want to be a slow runner.

Keep the body guessing.

So I asked my friends Jay and Amanda at Brickhouse Crossfit today, "At what point will constantly varied not equate to constantly sore?"

They did not really have a good answer. Variety is the spice of life.

You know that "good sore" feeling? I'm feeling it right now. And loving it.

Run hard out there...

Wednesday, July 14, 2010

Circle Work

This is always a fun workout when you are with a group.

Circle Work

Form a circle. Every 30 seconds take turns calling out a favorite exercise. Repeat this for 20 minutes.

We did burpees, crunches, squats, jumping jacks, pushups, high knee raises, mountain climbers, plank, more burpees, and so on.

Constantly varied, almost random. Very easy to time with the Gymboss.

Run hard out there...

Friday, July 9, 2010

Crossfit Endurance

I'm heading down to Charlotte, NC this weekend to take a Crossfit Endurance Certification course. I've posted about Crossfit Endurance before, and I believe it works. Now I am going to dive deeper.

I'll post details next week.

Run hard out there...