Featured CF Endurance Articles
The CrossFit Vacaville Endurance Team is designed to prepare an individual for their 1st 5k or to ad that extra element to the routine of the seasoned runner. The program will consist of 2-3 running workouts (interval & tempo/time trial), 2-3 CrossFit WODs (2 long & 1 short) and 2 strength workouts per week. The WODs and strength will be followed from CrossFit Vacaville's daily programming and the runs will be listed each week. There are a couple guidelines to follow for the program. Don't follow a temp/time trial run with an interval run and visa versa. It would be beneficial to do your interval runs following one of your strength days and do your short metcon following the other strength day. It would be in your best interest to buy a watch with a timer, it doesn't have to be anything fancy, some runs will be done on your own. Remember to take a day off, recovery must also be a part of the program.
Turkey Trot 2011
10K Results:
Dan McVay 42:37
Bryan Pergakis 45:30
Denise Campbell 48:19
Magi Philpot 51:34
Kay Nekota 51:37
Brad Philpot 53:07
Carrie Vaughn 56:23
Amy Pergakis 56:31
Nat Christensen 1:10
Sam Christensen 1:10
5K Results:
Sonny Johl 24:49
Gabe Griess 25:14
Andy Gensheimer 28:07
Robin Stenson 30:09
Melinda Stewart 30:40
Marcia Gensheimer 30:41
Tracy Case 31:43
Sarah McVay 31:46
Wendy Conway 35:09
Mary Sullivan 35:35
Aidan Uquillas 38:06
Jill Corbett 39:40
Jennifer Parks 39:37
Andrea Lee 44:54
Race Warm-up & Pacing Strategies
Race Warm-up & Pacing Strategies
Warm-up
The basic idea of “the shorter the race, the longer the warm-up” is a good concept to go by. If it takes you a while to get going, then a longer warm-up may be necessary for a 5 or 10k. For longer races you should look at the first few miles of your race as a continuation of your warm-up and not start out too hot. When getting into ultra distance events the first few miles should definitely be the warm up. There is no reason intensity in an event that is going to take 6 plus hours should be high at the beginning of an event like these.
For 5k to 1/2 marathon…start about 15-30 minutes to race time. Run 5-10 minutes EZ to elevate heart rate and warm muscles. Do 4-8 x 100m pick-ups. Build EZ leg speed without too much effort. These can be done right in front of the starting line with about 5 minutes to race start. This will keep your heart rate up near where it will be for the race. It will shock your system if yo are standing around for 10 minutes before the race with a little to no exertion, only to ramp it up to almost max effort immediately.
Get your system ready to go hard by elevating exertion levels before race start so that once begin it isn’t a shock.
Race strategies to hit your goal time
Choose a goal time that is reasonable for you to achieve on that particular course and time of season. Input your PR in a recent time trial into the McMillian Run Calculator for an accurate display of where you should finish. Be prepared to modify the goal time if conditions are tougher than usual, you are dealing with sickness, or some other issue that may affect peak performance. The goal should be to run the best possible race you can for THAT day, which means it might not necessarily be a PR for you to be happy with it.
Additional Tips
Try to get your mile splits on your watch. If you wear a watch that has lap times on it you can hit splits at each mile markers. This allows you to see where you are in terms of time. Knowing if you’ve been 5 seconds fast or 10 seconds slow each of the last 3 miles still gives you a parameter for actual race time (plus or minus). Remember this is an endurance event (Endure!) not Fran. You will suffer the consequences of too fast a start if you don’t watch it.
Evaluating the data after the race will help you set goals and racing strategies for your next event.
*This information was taken from material presented at the CF Endurance Cert.*
11.7.11 – 11.13.11
Time Trial
40 min run @ 80% effort
Interval
8 rounds Tabata run at 70-80% effort (20 sec run/10 sec of rest)
10.31.11 – 11.6.11
Time Trial
30 min run @ 85% effort
Interval
9 rounds of 1 min on 1 min off
10.24.11 – 10.30.11
Time Trial
9min run @ 100% effort
Interval
3 x 1000m w/2 min rest between rounds
10.17.11 – 10.23.11
Time Trial
20min run @ 90% pace
Interval
8x200m run – start 200s every 3min
10.10.11 – 10.16.11
Time Trial
5k Time Trial (all out)
Interval
4x400m with 4 min rest in between rounds
