Endurance.
First bit of news is Ralph finished the Huntington Beach Marathon
this morning. His goal time was 4:30 but his OVERALL goal was to be
able to run the whole race and not have any cramping like his
previous race. I'm happy to report that Ralph ran a 4:36! No
cramping, no walking, feeling strong. He joined CrossFit 6 months
ago. Was recovering from knee surgery and needed and wanted to lose
weight and run this race. Well Ralph...you did it!! You've lost 50
lbs (right)? And had one heck of a run today. So good on ya!! You
made us proud! I asked him if he got a picture of himself and he said
"no"... because I made him carry a drink which meant he had to leave
his phone behind!! Let's pray the race pics come back quickly.
Yesterday our group met at the southeastern side of Mount San Miguel.
We had a turnout of 18 people to make the climb to the top. For those
of you keeping track our route was a 2,000ft climb in 2.2 miles. The
lead guys did this in 37 minutes. Pretty impressive. Not one person
was able to run the whole route. Even walking it was a killer. In
fact several people said it was the hardest WOD they had done to
date. That includes Fran, Murph, and others. We decided we were going
to make this WOD a mainstay in our training. We'll do it frequently,
constantly trying to better our times both up and down the mountain.
And to soften the blow...we'll end the WOD with a little tailgate
action. We are even going to keep track of how many times people
participate in the climb.
This morning we had held our first rowing clinic. Given by world
class rower Matt Wheeler. I don't think any of us expected there
would be so much to learn. And that in 90 minutes we would all
improve our stroke efficiency as much as we did. WOD's with "row" now
present a fun new challenge to those of us who completed the clinic.
We know where and how to use our power, and where to rest and
breathe. If you haven't already signed up for next weekend's clinic I
highly recommend it. Especially to runners. We have all had injuries
where we need to be able to row instead of run to keep our fitness
level up, so why not learn rowing technique from one of the best around?
Last point of business. Tuesday night we will be meeting for our WOD
at 6PM at CFCV. We will be running 400m repeats....with a twist! DA
DA DA...gotta show up to see what we're doing!
On a personal note. I am so happy that you all have put your trust in
me to train you for whatever challenges you plan to take on in the
world of endurance. I celebrate each and every victory of yours no
matter how small. I never thought I would find coaching to be so
rewarding and so engaging and fun as I do. These last couple of months
No comments:
Post a Comment