What an amazing turn out! I thought I might see just Shirley and Ralph ( considering those two are the only ones in town and are registered for fast approaching races) but we had a total of 8 runners tonight for our 6 x 400m repeats. Way to be true Crossfitters. Tough enough to run during a monsoon!
Just to recap. The group ran (6) 400m repeats with 90 seconds of rest during intervals. Some people had a pace they were told to run based off of their McMillan Calculator stats. Others were told to run first interval at a quick pace, but a pace they were confident they could hold for all 6 rounds. We then asked them to hit that time or as close to it as possible for each interval. I was really impressed with everyone's pacing skills. Many people were within a second or dead on their times for each interval. Impressive, especially for our first pacing drill. I think there is a lot more to running than some people may think. These runners not only had to concentrate on form to stay "upright" in a dark, wet, parking lot but they had to do the math on their splits. Pacing is an important "skill and drill" as the best runners have the most consistent pacing and rarely do any of them need a watch to be able to tell you what pace they are running at.
There will not be a coached session on Christmas Day! But here is the WOD that I'd like you all to complete over the weekend.
15 minute time trial MAX EFFORT
Grab a watch and pick a route. Make sure you have your music playlist set as you don't want to be fiddling with anything as you run except MAYBE water. But seeing as how it isn't going to be 9o degrees don't even bother carrying it. I want a maximum distance you can cover in that time. And, if you can please email me by Sunday night with your results. ( distance covered and chosen terrain i.e. flat road, rolling hills, rocky flat trail, etc). This sounds easy, especially for those of you training for a marathon. But I want you to make it burn. You should almost be falling down at 14:59. If you don't say in your head at least once while you are running " Aubyn is a huge bitch" then you are not running hard enough.
If you don't run with a Garmin then either drive the route in your car, use gmaps, or map my run for your results. Those of you who are road racing, please do this on the road. Those of you signed up for a trail race or are interested in trail racing. ... hop on a trail. IMO I would find a flat one or two mile stretch of trail that isn't washed out too bad with the rain and haul ass!! I wanna be wowed. Hell, I'll even throw my hat in the ring and do this WOD as well.
Good luck. I know some of you are suffering from some sore I.T. bands and calf strains. Listen to your body. If you are sore at the start of your Time Trial then back it off. Don't be afraid to take a few days off to mend. But be proactive in your recovery. Be on the roller and the balls.
Merry Christmas!
Coach Aubyn
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