Tuesday, 02.24.09: Time Trial long day

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CrossFit Main Site Rest Day.

Choose ONE sport and do the following for your distance:

Swim: SC: 800m TT, LC: 1000m TT, U: 1200m TT

Bike: SC: 12 mile TT, LC: 20 mile TT, U: 30 mile TT

Run: SC: 2 mile TT, LC: 10k TT, U: 13.1M TT

C2: SC: 2k TT, LC: 3k TT, U: 6k TT

 Can you spot the CrossFitter?  Adam Edison from Rare CrossFit at the Holiday Lakes 50k+. Total milage ran in training for this event. 7 miles, and that has been since October 2008.. Viva La CrossFit.

Post Times To Comments: 

Our friend Nicki Violetti, shares some thoughts that we all need to look at. Thanks Nicki.

Compare To 1/31/09

Run and Endurance Certifcations

Brandon FL. Feb 28th-Mar-1st 2009 SOLD OUT... Please inquire w/ CFE for some limited spots

Newport Beach, Ca .Mar 7th-8th 2009 SOLD OUT... Please inquire w/ CFE for some limited spots

Redmond, Or. Mar 14th-15th 2009

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61 Comments:

1. How do I determine what distance I should run?
Comment by Chris Alessi — February 23, 2009 at 11:43am
2. Chris - What distance are you training for? Look through the Legend on the left side of the main CFE page and read through the FAQ. If you're not training for an actual event, you're probably best to stick with the short course. I'm training for a couple marathons and longer courses later in the summer/fall and did the 13.1 this weekend. It was hardly a TT though, my couple months off of training due to injury showed its ugly ass at about mile 11 where I crapped out and hobbled along to the end. I ended 15 minutes off of my last race time, unacceptable. The parks had water fountains turned off which threw me off, making me go out of my way get water and each time I had to stop a minute or two longer than I was planning, and I could just feel that buildup each time I started back too, and each stop just compounded the pain. Sucked.
Comment by J Turnage — February 23, 2009 at 11:53am
3. Genius child care system up there in Chico!
Comment by Jennifer Lawrence — February 23, 2009 at 12:17pm
4. Got a little experiment.. I'm in a 5k race on sand coming up on Saturday, this will be my last hard workout. I was in a race exactly 4 weeks prior on the 31st of Jan. for which about half was on the beach. I did strict CFE for those 4 weeks since, so we'll see how much I improve.
Comment by Daniel Hoops — February 23, 2009 at 1:35pm
5. What are the pros to using CFE training system over the hard/easy training paradigm?
Comment by Dustin — February 23, 2009 at 6:29pm
6. Dustin - Can you explain the "hard/easy training paradigm"? Do you do CrossFit?
Comment by MarcH — February 23, 2009 at 9:12pm
7. For the TT effort what should be used, lactate threshold HR, Functional Threshold Power? The obvious answer might be yes, but just want to make sure.
Comment by Emre — February 23, 2009 at 9:17pm
8. Adam do you like those new Arnuva 50 Boas? I'm a big fan of the old ones, but my feet dont like the new ones!
Comment by Paul Connolly — February 23, 2009 at 9:44pm
9. J, in the build up to your marathons/ultras how often will you complete a UC TT where the distance is 13.1 miles? I know that distance is on here occasionally, but if I were programming for a client, how often would I want to incorporate that long a distance for my client's stamina workout each week? I know the longer TTs do not come up very often.
Comment by John McBrien — February 23, 2009 at 9:46pm
10. John - I really don't know, probably not that often. I'm not with an affiliate to help me out with specialized training and I haven't been to a run endurance cert yet, so for now I'm doing it on my own and figuring it out as I go, using the programming on this site as a strong guide. My guess for my own training, if I didn't race a 13.1 here and there I might make sure I do one every 3 to 4 months, with 10Ms being slightly more frequent. Good luck.
Comment by J Turnage — February 23, 2009 at 10:12pm
11. John and J,
Depending on the ultra depends on the distance. Clients that I train for marathons will not touch a 13.1 ultra course. There is no need for that. My clients that I train for 50 mile runs will do a 10K, a 90 min TT or 60 min TT. They touch those TT about 1 each and the 10K maybe 3 times. When Carl trained for his 100 mile he did a 13.1 one time a 90 TT one time and a 60 min TT one time. So dealing with marathons my clients stay 10 K and under and mostly interval based runs (200,400,800, 1-2 mile, 1K, 5K). Dealing with ultra's you still don't want to stay too long. Hope this helps let me know.


Comment by J xfit milford — February 23, 2009 at 11:14pm
12. Thanks J@milford, that insight does help, although I'll respectfully disagree somewhat. If you're training for one race, that might be true. If you're training to be athletes with plans to do races continuously for years, that might be a little short sighted. I don't see the point in doing a 1 single distance TT, it doesn't demonstrate improvement compared to anything which is the point of it (or one of the points of it). Also, a long time trial is also like a FGB, there's really no point in doing a workout that long, but it's just the allure of doing it every once in a while. That's just my opinion anyway.
Comment by J Turnage — February 24, 2009 at 12:02am
13. Got some fantastic news for shoes - inov-8 has a whole bunch of extra demo shoes with no boxes for half price or cheaper!! So if you need to get some awesome low profile trail runners better hit them up now; except that I'm calling dibs on the roclite 320's. Contact Janine Crowley at janine@inov-8.us and she'll hook you up with the list. John - As for the training, personally i don't do the 13.1 TT very often either. For one of the marathons I trained for last year I think I hit it once and the 90 min tT once as well. Otherwise it was the intervals and a few 10k-10mile TT's. To date I still haven't hit the 13.1 TT and probably won't for another couple of weeks. You could think of the time trials sort of like tune up races - you wouldn't want to be racing half marathons every weekend for training (although i guess some people choose to, not sure why...) Stick with the intervals as rx'd and your clients will be in good shape as long as it is a supplement to crossfit and not the other way around. Emre - TT should essentially be race pace, pretty much all out.
Comment by Pablo — February 24, 2009 at 12:28am
14. A question for all the runners here: I'm just getting back to running after tearing my meniscus while running. I'm interested in trying the POSE method, but won't be able to attend a Cert but went to the POSE's site and they have books and DVDs and I was wondering if they are a worth while investment. My biggest concern is picking up the method and not half assing it. Is it possible by watching a DVD or reading a book? Thanks.
Comment by Kevin — February 24, 2009 at 1:38am
15. Kevin - Running (like so many of the things associated with CrossFit & CrossFit Endurance) is a skill. You can teach yourself a rudimentary skill but in order to achieve virtuosity you either have to: A) be a freak (such as a childhood prodigy) or B) get coaching. If you wanted to compete in Olympic Lifting as a hobby do you think you would be more successful reading books and watching videos or spending a weekend with Coach Burgener? I will grant you $600 for a cert is a lot of money, but relative to what? Another meniscus tear? Just my thoughts, don't take that as poking you in the chest...
Comment by MarcH — February 24, 2009 at 2:07am
16. swim 1200m TT - 23:39. felt weird the whole time. I've been feeling weak and lightheaded for about a week now, either running, swimming, or doing the WODs. I used to do 10 pullups easy, and now I can barely pull out 3. same with dips or pushups - marked decrease in performance. the muscles along my left shoulder/tricep are achy and tight, and my right hand tingles. can't figure it out, and a doc took 5 seconds to read my chart and declared I had carpal tunnel syndrome. anyone know a reputable source of information for an ATHLETE who will not just "take motrin and stay off it for a month" when something goes wrong?
Comment by CME — February 24, 2009 at 2:18am
17. Marc, I'd love to do a cert but I just missed the last one here (TX) coming back from a deployment to Afghanistan. I'd sign up for one if another was coming to the area but I can't spend 600 and buy a plane ticket to travel to Oregon. I'd love to do one in the future but right now I'm looking for something to improve my stride. I guess all those years being out of shape and then running primarily on a treadmill contributed to my "running like a retarded Gazelle." (No offense intended to the mentally disabled animal world out there) I hate to call it a stop gap measure but it most likely is. I'm just wondering if the book and DVD are easy to pick up or if there's a better solution (short of a cert).
Comment by Kevin — February 24, 2009 at 2:29am
18. Regarding Adam's race, if the picture is anything to judge by, I'm not interested in getting fit enough to run with a bunch of 50 year-old has beens. If CrossFit is so awesome and that's the best it can do, no thanks. Show me someone running sub-16 for 5k, or 2:30 for the marathon on nothing but CrossFit as prescribed on the websites and you'll have my attention.
Comment by John Warner — February 24, 2009 at 2:35am
19. Kevin, where in TX are you located? Would love for you to come down to our gym in San Antonio to work on pose and cfe material. If you're interested, shoot me an email and we can get something set up.
Comment by Bryan ACF — February 24, 2009 at 2:45am
20. John, what do you define as "fit"? Running a sub 16 5K or 2:30 marathon - why those goals specifically? CF calls for broad, general, and inclusive fitness - our specialty is not specializing. We would not like to have those times if they cause us to suffer in the 8 other general physical skills. My friend, I believe you are missing the point behind CF and CFE. I'm sure other will chime in as well, but just my $0.02.
Comment by John McBrien — February 24, 2009 at 3:13am
21. J. Turnage,
Mate, I respect your opinion but what I believe Jay is saying is that he doesnt give his athletes anything over the 2 hour mark for TT leading up to an event of any sort. BMack makes this very clear at the cert that this is what we are trying to avoid in regard to longer efforts .5k,10k,1m repeats, 5k repeats, along with the shorter intervals should be the staple of your programming along with the intensive 200,400,800,s, even if you are running a 100 miler.
Jay and I have Carl's 100 mile prep over a 3 month period and I can testify that he ran ONE 13.1 mile race over that period. An astonishing 100.3 miles were trained over that time.The freak nailed a mid 20,s place finish I do believe. Now, carl is definately not training for the 1 race.
Also, am I missing something?
FGB ...mate,thats got to be one of the most intense ,if not the most brutal 18 minutes(with rest) of ya life!

Comment by bk — February 24, 2009 at 3:13am
22. John it's pretty disappointing to see something like that. Crossfit is about improvement in capacity across broad times and modal domains, running being one such domain.. the sport of choice for those wishing to choose it. I don't recall any promises made anywhere about being able to run a 16min 5K, though I don't see how it's impossible for one to do so on nothing but CF/CFE. Getting into the perfection route requires patience and attention to detail, it's no different than those wanting to get a 2 minute Fran. If you want to see a bunch of sub-16 5Ks though, look through the CF message board on 5K days.
Comment by J Turnage — February 24, 2009 at 3:19am
23. John,
I understand what you are saying, but you missing the point of CrossFit and CrossFit endurance (as J and John have pointed out). Who gives a crap if you run a 16min 5K, what else can you do. Does that make you fit? Prob not, their you become a specialist and that is the only thing you can do. I bet you Adam will deadlift, pull-up, ring dip, squat, press, pull, and run his ass off around anybody.
Comment by J xfit milford — February 24, 2009 at 3:31am
24. bk (and others) - I think we're saying the same thing, I'm just not coming across clearly. I'm not saying do a 13.1 every other weekend, not even close, it just needs to be done every so often to check performance and improvement. Once leading up to a long race is a good indicator, no more than that. Using carl as an example, you said carl did a 13.1 TT once in a 3 month period leading up to his 100 mile race. I'm guessing he's probably done it before, how long before? I said 3-4 months spacing, if he's done one somewhere in 3-6 months prior then we're talking about roughly the same time spacing, give or take. If he was planning another long race (50k, 50mi, etc) within 4-6 months of his 100mi race, would he do another 13.1 TT to see where he's at? If so, then we're saying the same thing. I apologize if I was unclear before and may have led the original poster wrong.
Comment by J Turnage — February 24, 2009 at 3:33am
25. John, you might have hit the nail on the head with our definitions of why we do what we do. I mean this in terms of your response to Adam's picture of course. I know that there is not a single program out there that can lay claim to a 16min 5K. Not one brother... But what can and would lay claim to a 16 min 5K is genetics, hard ass work which would involve a lot of intervals and stamina, and a specialist in this sport.

With all that said, lets take that 16min 5ker and throw him into a situation that might require something other than his/her VO2 to save the day. Maybe lifting an object off his/her child, or climbing something, or even carrying another individual. The 16min 5ker now has nothing to fall back on. These athletes here can not only run 5K's at a decent clip they will eat the specialist for lunch in anything else that would require fitness. The mere fact that you've based fitness or the best CrossFit can do off of a man running a 50k on less training in 4 months than 99.9% of the athletes do in a week sums up your lack of not only intelligence on the matter, but arrogance.

What is your Fran time my friend? And in relation to that, what is your 5k time? I bet, if we were to compare the two differences in relation to 100% of our athletes, you won't hold a candle to their overall time... In fact, I bet our there is a bigger difference in terms of time with "Fran" than there is in a 5k. Want to bet most of our women are faster at both than a 16min 5ker? I could be wrong, but I'm willing to go with my gut on this...
Comment by bmack — February 24, 2009 at 3:42am
26. J Turnage,
Thanx for clearing that up. I do respect your opinion and enjoy reading your posts. Its a great thing how CFE is coming along in leaps and bounds and changing the face of how our athletes are trained. We are doing it right here folks, on the message boards..evidence based fitness.
J....FGB?
Comment by bk — February 24, 2009 at 3:54am
27. bk - haha shit, i said FGB, meant filthy fifty. When you said 18 minutes i about fell off my chair.
Comment by J Turnage — February 24, 2009 at 4:03am
28. JTurnage, Brotha---BK and I each have a sub 18 minute filthy fifty. The last time we did it we got 18:45
Comment by j xfit milford — February 24, 2009 at 4:08am
29. J - And that's what separates the men from the boys... lol
Comment by J Turnage — February 24, 2009 at 4:13am
30. John, I ran a 50 miler last year in just under 9 hours and placed 30th out of over 300 runners, many were elite runners sponsored by Inov-8, North Face, etc. Ran another 50 miler after that one and bench pressed my body weight 20 times at the end of the race. No one else could, but I could care less. CrossFit is about pure, overall fitness...period. Try not to be so angry brother! Anytime you would like to stop by for a workout let me know, we are in Fredericksburg, VA.
Comment by Adam — February 24, 2009 at 4:16am
31. Adam,
Solid,solid,solid! I am suprised you didnt jump off a bridge and swim 10k with it!
Bench Press 20 times ya weight after 50 miles? FREAK!
There it is 'Evidence Based Fitness'.
CF and CFE....breeding monsters today and for the future.

Comment by bk — February 24, 2009 at 4:26am
32. Hey Everyone! I'm a former college breaststroker (think duck footed) turned runner. My POSE technique is coming along but I videoed myself running straight toward the camera yesterday and saw that my knees are HORRENDOUSLY caving in when I'm in my figure 4 position. I am aware of this problem in CF WODs and pay special attention to tracking my knees over my toes whenever I do squats, DLs, etc. I know this will get better the more I CF and am mindful of my form BUT does anyone have any experience with this? Any suggestions or exercises or stretches that may help?? I'm tired of running like a duck!
Comment by Nicole Gibson — February 24, 2009 at 4:31am
33. Well said Bmack!! That post actually got my blood boiling because I know for a FACT that most of those fast as fuck runners who do not CrossFit are not fit at all. Take my client Chris for instance. Amazing Ironman first place winner - coiuldn't even do 1 pull up. NOT 1!! Was he fit because he could run fast as hell and win an prestigious race such as the Ironman? No way and he will attest to that. Now that he has been CrossFitting he definitely eats the competition for lunch because in any situation outside of running, biking and swimming he would be able to beat the crap outta those skinny fast sub 16min 5kers. PS I bet even I could front squat more than some of those men who are considered "fast " by that definition or do more pullups then they could.....geesh....don't get me started. Anyway - the proof is in the pudding - everybody who CrossFits gets better at EVERYTHING they try and in turn, they get better at their sport and faster too.

That being said today I did the long course 10k finish time 38:42. And that was after I did "Nasty Girls".....so take THAT!!
Comment by shariBaby — February 24, 2009 at 5:01am
34. Emre - I personally use FTP for these workouts on the bike. I use HR as a metric in conjunction with FTP. It helps with both pacing and comparing workouts over time. There are some CFE workouts that are TTs but with shorter distances and durations of time. For those you'll be able to go higher than FTP depending on what the efforts require. Assuming you already know your FTP you should be able to get a gauge for an approximately level that you can ride and not blow up in the middle of the effort.
Comment by D Smith - crossfitcyclist.wordpress.com — February 24, 2009 at 5:04am
35. 48:20 treadmill 2% incline. Certainly not even close to the pace of a 16 min 5k ; ) but do I really care John? I have shaved 5 min off of my 10k time in the past couple months. Am I aiming for London in 2012? Hell no. I feel great and have the strength across the board to compete at well above a recreational level in many sports. Soccer, Hockey, Running, Snowboarding - your 16 min 5k'er care to ride with me one day - or for that matter lace up the skates and take a nice hit on the ice! - HA! The problem I find with trolls is they post without backing up their position. How hard is it to provide backup dude? bmack, J Turnage, john et al are bang on in their assessment of your post and have seen results to back up their claims. See Exhibit A: Adam, as proof of the freakiness this program can provide. Aside from all of this mundane - god why did I get into this again - name calling crap, what you are judging is a photograph. Maybe those old dudes are on lap one of a course? Maybe they are running a shorter race that started earlier. Maybe they aren't but man alive, judging books by their covers is no way to live.
Comment by myles — February 24, 2009 at 5:13am
36. Hey Everyone! I'm a former college breaststroker (think duck footed) turned runner. My POSE technique is coming along but I videoed myself running straight toward the camera yesterday and saw that my knees are HORRENDOUSLY caving in when I'm in my figure 4 position. I am aware of this problem in CF WODs and pay special attention to tracking my knees over my toes whenever I do squats, DLs, etc. I know this will get better the more I CF and am mindful of my form BUT does anyone have any experience with this? Any suggestions or exercises or stretches that may help?? I'm tired of running like a duck!
Comment by Nicole Gibson — February 24, 2009 at 5:24am
37. sorry for the double comment (32 and 36), not sure how my computer did that!
Comment by Nicole — February 24, 2009 at 5:26am
38. swim 800m: 15:59
Comment by aegean — February 24, 2009 at 5:29am
39. Did yesterdays wod. Ran right over 2,500 meters.
Comment by Bryan ACF — February 24, 2009 at 5:44am
40. It's obvious "john warner" was just here to stir up ****. You folks just need to ignore him as he's probably never going to return anyway.
Comment by Adam — February 24, 2009 at 5:58am
41. 34/m/180

Still getting over the stomach flu. 10K run. 51:21. First 5k split was 23 mins, slowed down after that but finished strong. A good time for me since I am not what you would call a typical distance runner, considering I weighed 260, 16 months ago.

Kevin.... I like the POSE videos and books, I feel they have helped me considerably on remembering and practicing the drills. I had 3 knee surgeries (2 reconstructions) from college Rugby and Kickboxing in days gone by..... I have no knee problems now. I also recommend getting instruction if you can. I did and it made a huge difference.
Comment by Rob Lorenzini — February 24, 2009 at 6:01am
42. First time doing the Endurance WOD, beginning 4th week of main site WOD. C2 3k in 15:54. Average 500m at about 2:36 and I was pretty consistent throughout. I have nothing to compare that to, but the last 300m killed my forearms. But I'm feeling good now. I'm just glad that I finished. Awesome rest day workout.

Nicole - I used to have the same problem. Saw a sports therapist about it several years ago. They give you exercises to do, but the best thing for me was to consciously correct it while running and walking. Eventually it becomes natural. It should also take pressure off of your knees. I used to have terrible knee problems that really flared up when I played soccer. A shoe with good support (aasics are great) around the ankle will help keep your feet from pronating inwards if that is a problem for you now. It also helps with plantar fesciitis. In any event, self-correcting how you walk is a great place to start. Took me a couple of years, but now I walk and run normally and no longer get knee problems. Good luck on your quest to correct the duck feet! You'll get there.
Comment by KelseyK — February 24, 2009 at 6:13am
43. bmack-you have seriously made a believer out of me. I grew up specializing in running, and my confidence came out of my ability to run fast times. I have been religiously crossfitting since the beginning of this year, and the difference is unreal. More recently than that, I came across your site. Amazing! It was exciting for me to find out that I could still run some pretty fast times without running 40-50 miles per week. My major hangup after this "aha" moment was this: would I still be able to run as fast as I wanted to following this program? Maybe not, but your post cleared it all up for me. Specializing sucks! I don't want to be the fastest if it means being the skinny little puke I used to be. Better to be pretty good at everything than really good at one thing. Thanks for the post and the site. Hope to see you at a cert sometime in the near future.
Comment by bruce — February 24, 2009 at 6:15am
44. Swim SC:800M Time:17:53
Comment by J Turner — February 24, 2009 at 6:19am
45. Swim SC:800M Time:17:52
Comment by W Arrowsmith — February 24, 2009 at 6:20am
46. 2-mile TT : 11:46.

Comment by Chris Tucker — February 24, 2009 at 6:46am
47. 30M bike 1:27:34 m/5'7/170/31, the last 5 miles were rough, felt good to get back on the bike since dec
Comment by pbj — February 24, 2009 at 8:07am
48. My pool was closed due to "water issues", so I switched and did my CFE Run today. I did the 1:1 Pacing, I averaged .19 miles per interval/5:20ish pace/165 avg HR. Great workout. I will hit the 10K TT on Saturday. Nice discussions today and just reinforces everything.
Comment by Brandon T — February 24, 2009 at 8:09am
49. For the 1200K TT I swam a 15:56. I love these WOD's, keep 'em coming! :)
Comment by Erik Fielder — February 24, 2009 at 8:27am
50. Swim-800m 18:12 having fun with CF and CE
Comment by JBReyn — February 24, 2009 at 9:24am
51. Did the 35 Min TT from last week. 4.47 miles.
Adam, are you running any ultras in VA in the near future? I am looking at the Bel Monte Endurance Run (50K with 7K of assent) at the end of March and the Mountain Massocist in Nov. solely on CF and CFE.
Comment by CoreyP — February 24, 2009 at 9:29am
52. As a specialist runner who has run 15.25 for 5km and 32 for 10km I have been dabbling in Crossfit for the past 18 months doing the WOD 4-5 times per week. I ran my current PBs 8 years ago at 27 and am now at 35 running very close to these times (15.45 / 32.57) following crossfit. I have not as yet depsite my best endeavours comitted full on to crossfit endurance and still run 80-100km per week on top of the main site. I am stronger than I have ever been - I do 30 dead arm chin ups / deadlift 150kg (78kg runner) have a 4.10 Fran (will crack 4mins soon), Angie 17mins and filthy fifty of 20mins.
I attribute CF to my increased strength, my lack of injuries and general wellbeing. I am a firm believer that your system works, but wish I could get my head around only running 3 times per week!!!!! I am getting very good results doing what I am doing and have some big events coming up and don't want to go backwards from reducing my running to much - I guess the only way to truley find out is by diving in.
Comment by Simon O'Regan — February 24, 2009 at 9:32am
53. CoreyP, I am running Terrapin Mtn 50K in March, it is actually on the same day as Bel Monte. Both, Bel monte and Masochist, are 2 of my favorite races. I will be running Masochist in November, it is a tough race. Sign up for it brother...you'll love it.
Comment by Adam - RARE CrossFit — February 24, 2009 at 10:49am
54. 49/m/143
2 mile TT - 6:20, 6:20 = 12:40 - flat road
Comment by E5fyrman — February 24, 2009 at 3:19pm
55. SWIM 1200M TT = 13:31

That was one hell of a swim, and this site has really helped me convert from being a sprinter to a long distance sprinter!
Comment by Jimmy D — February 24, 2009 at 10:30pm
56. Kelsey - thanks for the input. Check out some of these resources on shoes. I have moved completely away from shoes with any type of support. I was in orthodics for 6 years, doctors told me I couldn't run, and to get a good "supportive" shoe. All it did was make for more injuries. Over the past four months I've moved to using racing flats for all of my training and I'll only walk around in skate type shoes with no support whatsoever. Check out this article that touches on the rate of injury with increased support and cushion in a running shoe: http://sportsci.org/jour/0103/mw.htm

I think you'll find many people on this site have gone from supportive type running shoes to wanting something that mostly just protects the bottom of their feet AND it's made them faster and less prone to injury. Obivously, with progression. Email me if you have questions!! itsgotime8 @ gmail.com
Comment by Nicole Gibson — February 24, 2009 at 11:43pm
57. 45:50 (Bike: SC: 12 mile TT)
Comment by Will M — February 24, 2009 at 11:51pm
58. Did this today instead of when it was scheduled, but I rowed 2k in 7:45.8. Felt strong but tired by the end.
Comment by joshinma — February 25, 2009 at 12:14pm
59. Treadmill 10k. 24:10 at 3 mile mark at 7.5mph (stayed there until 3.5 miles). At 3.5 miles, went to 7.8mph. At 4.5 miles, went up to 8.0mph. 41:20 and 5.24 miles went up to 8.5mph. At 6.1 miles went up to 9.0 to finish. 14 seconds faster than last time. Should I be proud of that? Hardest treadmill run I've ever done. 48:30 last time. 48:16 today.
Comment by Smash — February 25, 2009 at 2:02pm
60. If I'm training for a half-marathon should I do the 13.1(LC) miler or the 10k(SC)
Comment by Carter — February 26, 2009 at 4:12am
61. Run: 10k TT
41.52 Not a great time for me, but check out the 5k splits and the wind effects!
5k Okahu Bay to St Heliers - wind retarded 22.22 (4.28 km pace) - felt like running with a ball and chain...
5k back to Okahu - wind assisted, 19.30 (3.54 km pace), whoo hoo, felt like I was flying sometimes!

I gave it heaps; it was Angie and burpee/boxjumps this week that made it harder. Not complaining though! It will only make me stronger next time...
Comment by Mike McMillan — March 5, 2009 at 11:46am

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