Train with a purpose…

26 11 2012

We all train for a reason.  Sometimes it’s to lose weight, to “look” better, to “feel” better, to prove to ourselves that we can!  Humans innately are driven to higher things, bigger and better things.  When one embarks on such things as running a half or full marathon having a PURPOSE can be the difference between toeing the line and giving up.  It’s the same when picking up a heavy barbell, or any great endeavor that challenges your, pushes you to your limits.  Before you embark on something difficult find your purpose, ask yourself “why” you are doing it.  Many times people will give up on a goal because they did not have this defined to begin with, or they were doing it for the wrong reason.  I speak from personal experience when I say that doing something for the wrong reason will get you no where.  When it hurts, when your lungs are screaming and your legs are aching you will ask yourself  “WHY am I doing this?  What is the point?”  If you do not have a solid answer, a mantra, a true purpose” you will give up.
Find your purpose.  And I guarantee you success.

Hope you all enjoyed your HOLIDAY week!  This weeks training:

  • Track: 12X100M  at Red Mountan High School 6:30PM Tuesday 11/27
  • Interval: 9 rounds of 1 min onX1 min off this should be done on Thursday this will be done on your own this week as well.  I recommend replacing your metcon on Thursday with this workout.  Time a flat 1 minute course for an all out effort and walk to recover in between efforts.
  • Tempo: 10K this should be done on Saturday on your own.  Find a flat course to record a time trial at this distance.  Canals can be useful!

My purpose: I am racing PF Changs for The Ronan Thompson Foundation.  Read more about Rockstar Ronan here and his team’s heroic charge against childhood cancer.  I have found that racing for a cause has given me a renewed purpose, but these are very individual things.  I cannot wait to hear yours…happy training all!


Phoenix Marathon Training!

12 11 2012

Week ONE of your full marathon training begins Tuesday (for those of you still planning on Changs we are still supporting HALF training) but it seems as if most CFME members are jumping on the FULL track!  Changs will make a GREAT warmup race.  But do not fret if you come to track wanting to train for your half, 10K (Turkey Trot is coming!) or even 5K we have scaling for all of those (contact me for info).

Here’s this week’s BIG reveal – for MARATHON training you have a THIRD planned run.  YAY!  So in addition to you 4 Crossfit WOD’s per week make sure to be hitting these 3 KEY runs and you will be READY for Phoenix Full come March!  Let’s DO THIS!!

This week we are keeping to our normal Tues/ Thurs schedule (as an FYI next week will be Mon/Wed) but Thursday for our TIMED intervals let’s hit the trails (meaning we need to be out there about 5PM)

Tues 11/13 – Track Intervals 6PM Red Mountain High School

  • 2X800 with 1 minute rest in between
  • Rest 3 minutes
  • 1 miles Time Trial
  • 2X800 with 1 minute rest

Thurs 11/15 – Timed Intervals 5PM Hawes Trail (meet at Walgreens)

  • 3X10 Minutes (rest 3 minutes in between)

Tempo Run

  • 30 minute tempo at 90% effort
  • **Keep track of these times we will be utilizing them for future tempo runs
  • Note: We can try and setup run groups to run together on the weekend but there is nothing planned at this time.

Sorry – I had to – LOL!

CFMEndurance Week 5 – Post Race Recovery

8 11 2012

Today’s workout will be a recovery track workout that is set up to get your body moving and prepare to continue on training for the next event.

  • 800m warmup
  • 1 mile take it up to about 70% effort
  • 800m easy

Next week starts “Official” FULL marathon training.  Half marathon training will continue to be offered for PF Changs as well.  We are 6 weeks in to Changs Half training but next Tuesday is DAY 1/ Week 1 for full.  If you plan to run that race hope to see you next week!

For track location and information please reference the About CFME section where this will continue to reside.

CFM Endurance Week 5 – Half Marathon training continues…

5 11 2012

What a SUCCESSFUL weekend for CFME!  After only 10 weeks of Crossfit and CFE one of our very own took 20 minutes off his half marathon time!  That’s a HUGE PR!  Congrats Gabe!

Also want to congratulate Tina, Ernie, Thai, Mel, Josh, Keith and Brian on INCREDIBLY successful runs.

Today be sure to focus on recovery – proper hydration and clean nutrition to refuel.  You may be feeling extra tender so don’t push it.   Also, don’t sit around feeling sorry for yourself and use the fact you ran 13 miles yesterday as a reason to do nothing.  Your muscles need fresh blood now more than ever, the following recovery WOD should be done TODAY and every day until you are feeling ready to jump back into training:

CFE Recovery WOD

  • 3X15 Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this)
  • 3 x 15  Glute Ham Developer hip extensions (hamstrings and butt should burn)
  • 3X15 Kettlebell swings
  • 3 x 15, Bench Press
  • Pull-ups

All exercises with light/ medium weight. Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.

Have had a few questions about other types of mobility, please let me know what specific issues you may be having.  A few of the BIG ones for runners are as follows:

We are still having TRACK this week (T/Th 6PM)!  Come out and run to your ability.  Training continues for Changs and the Phoenix Full Marathon.  If you have other races you are interested in come out and see what CFE can do for you!


Fueling for Success

2 11 2012

One of my favorite parts of racing is hearing everyone’s pre-race rituals.  And by this I mean – FOOD!  Most veterans have their tried and true recipes for success.  I have heard everything from:

  • The typical pasta
  • Oatmeal
  • PB on toast
  • Ensure (yes that kind of Ensure)
  • Cheese pizza (Guilty as charged!)
  • Bagels
  • Pop-tarts
  • Coffee, Coffee, COFFEEEE

Each of these has their place, and honestly, if it works for you, then great.  As the old adage goes – “nothing new on race day.”  If it doesn’t settle well in your gut don’t go thinking it will on a day when nerves are high and you will be recruiting that useful blood flow away from digestion to your extremities!  But are there BETTER choices you can make than a few of those above?  OF COURSE!  So there is the question I have been posed with time after time “what SHOULD I be eating in my taper?”

Many excellent books have been written on this by people much smarter than I!  The good thing is, I like to read, I like to experiment and I can honestly say I have pretty much tried anything that someone tells me may just make me faster, slimmer, better! :p So as a human guinea pig I am happy to pass along what I think works and what is BUNK!

There’s all kinds of books on nutrition, from The Paleo Diet for Athletes (quite meat based) to Thrive: The Vegan Guide for Optimal Sports Performance (Vegan) to everything in between.  I have tried paleo, zone, vegan, vegetarian for fueling and they all seem to agree on a few basics in terms of race fueling:

The Days Leading up to the race:

Carbs:  During the three days before the event, increase the amount of carbohydrate in your diet. This will maximize the glycogen in your muscles.  So fill up on those grains, starchy vegetables, and fruits the week before the race.  If you do not EAT grains, don’t start now.  This will be a trend throughout this post.  The basic gist is to increase this macronutrient by about 10% from your typical carb intake.  If it’s as low as 20% increase to 30% if it’s at 60% increase to 70% – cool?

Protein –  Since you’ll be eating more food during this time, your protein levels should increase naturally as you increase portion sizes.  You will see below that the extra protein and carbs will take the place of the fat in your diet during this time.

Fat – The nutrient you need least in the week prior to the race is fat.  It just doesn’t do much to help you on race day, so it’s not worth filling up on fat calories.  True, your goal in training is to get your body to burn fat stores before it has to burn carbohydrates, but you have plenty of fat for this in your body, regardless of how skinny you are.  I sincerely hope you’re not still stuck in the low-fat diet craze, but this is one time when slightly reducing intake of even healthy fats is beneficial.  Digestion is key here and we don’t want anything that messes with that!

**In the last 3 to 4 days, really make sure that you drink regularly – literally 100 oz a day – DRINK UP!  Your body performs much better when it is VERY well hydrated.

(Note: You won’t really need to carbo-load particularly before shorter races, such as 5km or 10km; just focus on clean eating, a good amount of sleep, relaxation and general ‘looking after yourself’ during the week before the race.)

The Day Before:

May I reiterate: Stick to what you are familiar with – don’t try anything new which might upset your stomach.

Drink lots of water throughout the day – be careful to stop quite early so that this does not interfere with a good night’s sleep – happens all the time! 😉

Eat a decent lunch and dinner, something easy to cook and light on the stomach.  Keep the whole food principles at hand, simple ingredients, simple foods that you know your body tolerates and digests well but fits the carb/ fat/ protein profiles above.

Race Morning:

Eat a good breakfast and have plenty to drink about 2-3 hours before the start and again, stick to what you are familiar with. If the race starts at 9:00, eat breakfast at about 6:00.  If you are a coffee drinker – now is not the time to skimp, its a proven performance enhancer HELLO drink up!  Drink it with breakfast, the 3 hour rule applies.

The Race:

Don’t forget to take on the water or sports drink (if you KNOW you can tolerate it) provided during the race and stick to the “fast-acting carb” strategy you have tried out in training.  During a race (remember only for those longer than an hour+), you need 30-60 grams of carbs per hour and about a cup of water every fifteen minutes.

Post Race:

Eat a high glycemic index carbohydrate (think bananas) within 15 minutes of finishing your race along with a protein and get rehydrating ASAP.  Research still says a ratio of 3:1 carbohydrate to protein is ideal for recovery.  Some recovery products have this built in but many people still use good ol chocolate milk that has this natural ratio. Get some REAL WHOLE food in as soon as you can, this will begin repairing damaged muscles and tissues and aid in proper recovery.  A half cup of sports drink and a scoop of protein powder will do the trick!  Throw some fish oil in there for omega’s and you are well on your way to recovering for you NEXT race!

Train on!

Other helpful links:

CFM Endurance Week 4 Day 2

1 11 2012

So we’ve got ourselves a RACE coming up on Sunday.  Many of us are treating this as a training run for our upcoming “A” races (Changs and Phoenix Full) but it still deserves some respect as a HALF marathon!  Be sure you are hydrating and eating well this week!

Track is Thursday night and we will be warming up well, stretching working on drills and using the 200 meters to refresh our memories during this taper.  Be there at 6PM.

WOD: 8X200M (see below)
ATHLETES: read the following.  I speak of taper this week.  It may not pertain to you, yet.  But it will at some point in your race career (I will move this off to the info section as well).  Preparing your body for a race or event is key to succeeding at the event.  You have put in the time and effort, let you muscles heal, hydrate, eat properly to fill up your glycogen stores.  The work is done, there is nothing that can be done now to get you there, only UNDONE.  So heed your taper.  The following is from The Crossfit Endurance FAQ:

Taper and recovery what should I be doing?

Single Sport Taper

Thursday, Choose 1 of the following based on your sport:

run: 8X200 @ 70% effort 2 minute rest

Friday, Rest

Sat easy 15 min run

Sun, Race. Follow any race with strength recovery as we’ve posted below as quickly as you can each day until you feel normal.

Strength and Conditioning Recovery.

This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.

CFM Endurance Week 4 Days 1&2

30 10 2012

It’s TAPER time for some of you which means there is no workout on Tuesday.  There will be a workout on Thursday at Red Mountain High School Track to loosen up for Sunday’s Half Marathon and to continue training for our upcoming seasons races.  IF you are not tapering for this Sundays 3TV Phoenix Half Marathon then you still need to get your track workout in:


  • 800M warmup
  • Mobility
  • Drill (3X100 increasing)
  • 2X800 (2 minutes rest in between) and then 1X1600M time trial
  • Cooldown

This workout is on your own this week as I am out of town – no excuses – get it done!  Thursday will be a dual workout for those who are tapering and those still training for January — stay tuned.