Category Archives: Uncategorized

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 … Continue reading

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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, … Continue reading

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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 … Continue reading

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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)

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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

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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.

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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. … Continue reading

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Wods week of August 15, 2011

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

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WOD update

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

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Wods for the next couple of weeks

  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

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