Category Archives: Uncategorized

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 … Continue reading →

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, … Continue reading →

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 … Continue reading →

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)

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

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.

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. … Continue reading →

How did the 10k go?  Did you go out too fast and wind down somewhere in the middle?  Pace well?  Start too slow?  I’m going to start posting 3 endurance wods a week.  Let me know how they are going … Continue reading →

Rethinking the programming: This Saturday, 2-3x5k, rest 5:00mins. Next Saturday, 10K TT

  Wednesday, Aug 3:   10x100m all out sprints, rest 90 sec.   Saturday, Aug. 6:   Run 3-7×4:00 mins., rest 3:00 mins in between; hold steady distanc   Wed. Aug. 10:   4-6×400, rest 1:30 in between   Saturday, … Continue reading →