Mediocre Runners » CFE

Schedule for the week of 20090914

pat — Mon, 14 Sep 2009 00:44:49 +0000

I did a fairly decent job hitting CF workouts last week, however I completely slept (literally slept in) on CFE workouts. Soooo, I’ll be doing three this week for punishment. And I’m doing CFE workouts starting BEFORE 5am! That’ll teach me, huh? Ok, here’s the upcoming schedule:

M T R F S -CF

M R S – CFE

CF: Mon Tues Thurs Fri Sat

CFE: Mon Thurs Sat

In addition to the 8 workouts, I’ll start Zoning. Crossfit subscribes to it, so I’ll keep you posted on how it goes for me over the next 30 days. I figure I’ll give it a shot and see how my CF improves and how my overall body feels/looks. The good news is you do eat carbs, which Sam Adams Octoberfest is part of. Mmm….I love this time of year! Well because I am mediocre, I’ll be eating 18 blocks. Basically, a “block” is an easier unit of measurement for food. So, 7 grams of protein = 1 block, 9 grams of carbs = 1 block, and 1.5 grams of fat = 1 block. The idea is to eat equal blocks for every meal, which will essentially give you a 30/40/30 (P/C/F) breakdown in your daily nutrition. I’ll try to eat 5 blocks per meal with a couple snacks throughout the day thrown in there to get my 18. It’s kind of a pain weighing and measuring food, but I think it’ll pay off in the end. Stay tuned!

Crossfit Endurance Trail Running Style

jon — Sun, 13 Sep 2009 23:12:21 +0000

I just scored a pair of New Balance 840 from my local DSW for $33. I was looking for a replacement for my beloved Montrail Streaks and I couldn’t pass up this deal. The 840s are a minimalist, but rugged shoe that is pretty close to a flat. It has a minimal heel and a very rugged outsole. It fits wonderfully and isn’t restrictive at all. Needless to say, I felt the urge to test them out on this beautiful Sunday. So I headed over to Potomac Overlook, which has some great trails, complete with hills and streams to ford.

But before heading out, I needed a plan. Mediocre Runners is against mindless slogging through miles for no purpose. Now if I was going out for a long slow run just to enjoy the weather and being outside, that would be another story. So I hit up Pat and asked his advice. Two words: Crossfit Endurance. I quickly found what I was looking for: 5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on. All out effort. This is a “lactate shuffle.” I have no idea what that means.

Anyways, I hit the trails and did a quick warm up on a flat part. Then I hit the stopwatch and began my lactate shuffle. The first 5 minutes were broken up my a stream I had to cross. So I started over and headed down hill a ways towards the Potomac. Then I headed up hill to work on my hill climbing technique. My first 5 minutes were up more quickly than I expected. The next two intervals were the same: fun, fun, fun. I’m not sure the Crossfit Endurance workout was meant for some pretty steep trails, but I can say that was a pretty badass workout for only 18 minutes of actual running. I can’t wait for some more.

I almost forgot about the shoes! I’m no trail running expert, but I can say that I never lost grip on a variety of terrain: streams, rocks, roots, mud, dusty single track. The 840s bit and wouldn’t let go. And they are FAST. I was grinning on the downhills. The minimal style and low heel also promoted a more natural mid foot strike. I love these shoes and can’t wait to hit the trails again.

Labor Day Week Schedule

pat — Mon, 07 Sep 2009 03:27:45 +0000

Here’s what I’m shooting for for Labor Day week.

M, Tu, Th, F – CrossFit

Tu, Th, Sat – CF Endurance supplemental

This schedule gives me 2 days of complete rest, 2 double-ups, 2 Dedicated CF workouts, and 1 day of dedicated CFE. Brutal, but it’s go time!

CFE Swim: Longer Repeats

pat — Sun, 19 Jul 2009 15:28:54 +0000

We here at MR like to consider us a mediorce jack-of-all-trades (and especially masters of none!), so i decided to hit the pool this morning. The CFE WOD for today called for Swim: 2 x 500m/yd holding best possible pace, recover 2 min. Time on the first 500/yd was ~13 min and ~14 min on the second. Normally you’re supposed to do a CFE workout 3+ hours after your CF WOD, but CF didn’t happen today because of the coming week’s schedule:

Monday PM: CF
Tuesday AM: CF PM: CFE
Wednesday: off
Thursday AM: CF PM: CFE
Friday PM: CF
Saturday AM: CF PM: CFE
Sunday: off

I should get a swim, bike, and either a run or row in for the CFE WODs. It’s all up to CF Diesel for the CF WODs. It should be a tough week to say the least, but I’ll feel great once it’s over. I’m looking forward to the week!