Final stats: 6 laps in 5:15 of moving time. 56 miles, 7300′ ascent, 10.2 mph avg
Also, congrats to Shirley and Brian on their HUGE accomplishments this weekend. Shirley ran in her first race EVER. She had a great time. It was a challenging course and she said a big learning experience but she said she had a blast. From what I hear Brian ran Carlsbad Half in 1:30 which is an amazing performance. ( brian I am still waiting on hearing your details and maybe getting a picture from the race of you?)This might be a new PR for Brian. We'll have to wait to hear all the details from him as they roll in.
Our weekend CFE workout was a huge success. We ran a 10k TT along the single track the encircles Otay Resevoir. People were told to run it as fast as they could. People learned quickly how much slower the pace can be along uneven ground. How important it is to not let your mind wander as you run.....or you might trip and fall, run off course, or catch a branch to the eye. (Ralph ran 12 miles as he is on the final prep for his marathon next month). I saw so many smiling faces at the finish of the workout. I know incorporating trail work is going to be fun with this group. And living in Eastlake we have so many fantastic trails to use! Most of the group commented on how nice it was to get away from the noise of the streets and to not have to push crosswalk signals or worry about seeing people they knew driving by. Others even said they felt "primal" like cave women and men whipping along the route.
Thanks to Sue and to Robin who brought friends to the workout. Hopefully we will see them again. They both looked like they had a good time as well. Tuesday nights and Saturday mornings are very different from each other. So make sure if you are introducing a friend to the group that they know to try both workouts. Speed on tuesdays and stamina work on saturdays.
Our Tuesday night CFE WOD will be held once again at CFCV at 6PM. We will be running:
50m repeats on the 30 second mark.
That means....every 30 seconds you will be starting a 50m sprint. How many repeats? I will give you a hint.....
More than 15 and Less than 60!!!!!
Again, make sure you are all on top of your nutrition and hydration. By now I hope all of you are taking fish oil. I hope you are all being proactive about any "sore" spots you might have. Hit the rollers, the balls, and if you think you need to incorporate massage then please please do. We highly recommend doing this for yourself.
I also have had a few people indicate that they might need to get back into a physical therapist for perhaps a twisted ankle or plantar fascia issues. We would love to recommend one of our fellow Crossfitters for this job. Danielle Gementera owns Results Physical Therapy located one block from CFCV in the Trader Joe's parking lot. She takes almost any kind of insurance. She understands Crossfit and can help people with issues or injuries that may arise. She has personally rehab-ed me with at least 4 injuries. her info is as follows:
890 Eastlake Parkway, Suite 307
Chula Vista, CA 91914
(619) 421-3275
No comments:
Post a Comment