Tuesday: 20min running drills, 5 miles speed work 12 X 200s, 10 min core
Wednesday: 40min shoulders, 3m easy 9:15/pace (did 1 mile in zero drop shoes–slowly incorporating foot/ankle drills as well as minimalist running), 1500m rowing
We are 14 days into the new year I’m sure all the cleanses, detoxes, smoothie, clean eating, run until your feet fall off, spend every waking hour at the gym are all being kept right? Well if the goals you’re keeping are already slipping by the hour, make sure you question “why” you set the goal and “how” you plan to adjust to see that goal till the end. Another good idea is to write down WHY you want to change and put that list everywhere. Fridge, bathroom mirror, dashboard–every place you need the motivation and reminder to keep doing something positive for you.
Yesterday was the first real day doing a CFE (crossfit endurance) running workout. I dove right into the strength workouts and am getting used to a higher intensity style of training, but I haven’t touched the running workouts. Because.. let’s face it, change is hard.
Changing the normal 4-5 days of running mostly easy miles, a speed day and a long run– to running less but upping intensity in almost every workout is going to be a hard. 5k training is totally different than marathon training and CFE training is different than traditional running plans. In order for me to try and see if this training works, i can’t half ass it or do just pieces of it. I need to give it 100% and trust that these guys know what they’re talking about and put these workouts together for a reason. The reason might just make me a better runner, and I can’t get better without changing.
Yesterday was also the first day of the 8 week CFE 5k training. Unbreakable Runner comes with 3 levels (beginner, intermediate & elite) for the 5k, 10k, 1/2, Full and Ultra marathons. (did anyone see that it made Competitor’s list of running books you should be reading??)
I’m following the elite program since my base is built up & I’m used to working out 2x/day. (Most of the elite workouts include strength and running in the same day) Yesterday morning I was so nervous about the workout: 12 X 200s. Terrified actually. I’m a distance runner. Not a sprinter. 200s??? I didn’t even know how long 200s were…it’s about .13 miles fyi! Before I ran I spent 20 minutes warming up and doing CFE drills and then it was treadmill time!
The verdict? I went out too conservatively with my paces, but in all fairness, i’ve never sprinted faster than 5:58, and that happened once. In between each interval the workout called for 1:30 recovery. I walked for a minute then jogged for about 30 seconds leading into the sprint.
1 mile warm up @ 9:00/pace
5 x 200 @ 6:00/pace
5 x 200 @ 5:52/pace
2 x 200 @ 5:45/pace
1 mile cool down @ 9:00/pace
To be honest, I was nervous. Doing new things is scary, even if it’s just running faster.
What are your workout resolutions for the year, and are you on track?
What is big change are you working on?
01/14/2015 at 3:57 PM
One of my fave old expressions is “If you do what you’ve always done, you’ll get what you’ve always gotten”, possibly said by Henry Ford or Mark Twain. But the point is clear – if you approach 2015 the same way as earlier years, you will get similar results. Which is fine if you WANT the same thing (honestly, I’m good in most areas) … but not so fine if you want change.
01/14/2015 at 8:53 PM
True! i should have put a disclaimer up–you don’t have to change unless you want to 🙂
01/14/2015 at 4:25 PM
It’s not an exciting change, but I’m working on rest and recovery so I can have a strong year of running.
It looks like you’re kicking some fitness butt!!!
01/14/2015 at 8:53 PM
me too! No injuries in 2015!! I’m sending good juju vibes your way…–.-.-.-.–.-