Saturday Morning Recap.

This morning we had a great turn out for our CFE WOD. We met at Salt
Creek Community Center, in the drizzle, for a 45 minute tempo run.
The course was hilly, in fact it was uphill for the first half! But
that made the turn for home all the more sweet! Some people expressed
concerns that they weren't sure they'd be able to run for 45 minutes.
Having not have done a whole lot of running just Crossfit workouts.
We told them to be prepared to be amazed. That they'll be surprised
at how strong they actually feel thanks in part to all the
Crossfitting they have been doing. Sure enough, not one person
walked. Not even on the steep hills. The pace they held was
determined by plugging in their 5k TT into the McMillan Calculator
and using their tempo run time. This run was a huge confidence
builder for everyone. Some claimed they had a talk with God at one
point but no one thought about quitting because they knew they were
tough enough to finish. And when it was all said and done everyone
agreed that they were surprised that they were able to complete the
run and at the pace they were asked to hold.The rainy weather, which
we thought would deter people from showing up, actually felt nice on
the rosy red cheeks of runners. We had great feedback on the route,
everyone thought it was a beautiful place to run and a challenging
course. We are proud of each and every person for showing up when
they could've chosen to finish holiday errands or to stay in bed on a
rainy morning!

If you haven't done so already either use gmaps or "Map My Run" to
figure out what distance you covered. And if you could email me that
info for your record that would be much appreciated.

Here are some individual goals that we have going on with some of our
CFCV family members:

Brian Kennedy: Carlsbad Marathon - January 2011 HIS FIRST FULL
MARATHON IN VIBRAMS!!!!! This is going to be an amazing accomplishment

Ralph Otto: Huntington Beach Marathon - February 2011 his first full
marathon post knee surgery. He's lost 30 lbs in just a few months by
crossfitting and eating paleo. His goal time is 4:30

Shirley Metz: Decided her first race EVER is going to with "Big Baz."
She signed up for his 15k trail race on January 22nd it takes place
off the Ortega HWY over tough terrain at 3500ft http://
www.bigbaztrailraces.com/

Theresa and Robin: San Diego Rock and Roll Half Marathon in June a
great local race. We are hoping to get more people interested in running

Sheree Scott: wants to run the entire Coronado Bridge run in May. No
walking up the hills. She could do it this afternoon if the bridge
was closed for traffic

Adam Brenner: Getting his 2 mile time down to a kick ass pace

Jason: He has a master's Crossfit event he is training for. Anyone
seen Jason around? He's the 50 year old guy that can kick the ass of
90% of men 30 and younger

******** We will be meeting up this tuesday night at 6PM at CFCV. We
will be working on our pacing by running some longer intervals.