Wods for Sept. 26, 2011

Congratulations to the team (some pictured above) for completing CFCC’s first half marathon!  I am so proud of everyone who ran the race.  We lost some people as training went on (me included!) but you all hung in there through months of training and got it done!  I hope that you are really proud of yourselves too.  One of the things I am most pleased about is how good people felt after the race.  You all raced well, trained hard, and made a great team!  Remember, too, that the longest run you did before the race was a 10k!  How’s that for reasonable training volume?

Wednesday, Sept. 28: 6-8 2:00 mins. on, 2:00 mins. off

Saturday, Oct. 1: 100m every minute on the min. for 10 mins.

Wods for the week of Sept. 19

This week will focus on skills as you recover from the half on Sunday!  Everyone did such a great job!

Wednesday, Sept. 21

Strength: wall assisted glute bridge, forward facing bridge

Skills: bouncing (in place, skipping), unbalance (criss-cross, partner fall, partner follow, partner chase), jumping (pony, high hopping, S-spring toes up, feet together, single leg box jump)

Wod: 8-10×30 sec, rest 1:00 min

Saturday, Sept 24

Strength: wall assisted glute bridge, forward facing bridge

Skills: unbalance (criss-cross, partner fall, partner follow, partner chase), jumping (pony, high hopping, S-spring toes up, feet together, barbell)

Wod: 8-10x100m, rest 1:00 min, hold 2-3 secs.

Tapering for next Sunday!

Here is what your week should try to achieve: recovery.  Now is the time to recharge and get yourself ready for your race next week.  You are ready, you’ve trained hard, now is not the time to do Michael or run 10 miles!

M: regular CF class is great, but keep it fast during your lifts

T: regular CF class: go heavy, don’t be afraid to slow down, but don’t max out either.  80% of max effort is a great goal for today

W: regular CF class.  Run at night: 200m sprints, all out, rest 2 mins, 4-6

R: rest

F: rest

S: EASY 20 mins run

 

Wods week of Sept. 5. 2011

Wod 1: Run 8-12x 30 secs, rest 90 secs

Wod 2: Run 3-6 x 800, rest 2 mins

W0d 3: Run Tabata ( 8 x 20 on, 10 off)

Wods week of Aug. 29, 2011

Wod 1: 6-8x600m, rest 2:00 mins., hold 3-5 secs.

Wod 2: 10k @ 85% of 10k TT pace

Wod 3: for 10 mins, every min. on the min., run 100m

Wods week of August 22, 2011

Wod 1:

4-8 x 200m, rest 1 min, hold 2-3 secs

Wod 2:

2-4 x 1M, rest 5:00 mins., hold 5-10 secs

Wod 3:

4-8 x 400m, rest 1 min., hold 3-5 secs.

Pain in your shins!

A theme lately in running class seems to be shin pain.  Check out this picture:

And maybe it is clear where shin pain begins……

Heel strike!  Heel striking can cause so many problem; pain in the shins is just one.  So, what are some ways to avoid shin pain:

1. Learn to run properly.  Do not heel strike.  Land on the ball of your foot.  Come to running class if you don’t know what this means or how to make it happen!

2. Once you know how to land properly, strengthen the muscles that help stabilize you when you land.  All those jumping drills we do with a barbell suspended overhead?  Designed specifically for this purpose.

3.  Dorsiflexion can be a culprint….stop doing that.  Dorsiflexion is when your foot pulls upward.  Paradoxically, one way to stop this from happening is dorsiflexion exercises.  Intentionally pulling your foot to the ceiling can “turn off” the impulse to dorsiflex while running.  Relaxing the foot and ankle when running is really important.  Your foot doesn’t need to be tense when running.  Indeed, none of your muscles need to be tense when running!