Tues

What an amazing day yesterday for CFE! We had 5 members set new PR's on their mile. And just so everyone knows, "door to door" the one mile CFCV course is actually 1.1 miles. So the times would actually be a lot faster on a track.

Here is a recap of the WOD we call "The Beast"
2 x 1 mile rest 3 min between intervals,
2 x 800 rest 2 min between intervals,
2 x 400m rest 90 sec between intervals,
Rest 3-5 min,
1 mile TT rest 3 min,
2 x 800 holding 1 mile TT pace -5 sec pace per mile rest 2 min
2 x 400m holding 1 mile TT pace -10 sec pace per mile .

The way I briefed the WOD was to take the first mile slow, 2nd mile a bit faster. The run the 800 and 400 repeats at the pace that second mile was run. By that time everyone was adequately warmed up and after a few minutes to rest, stretch and get a drink of water they took off on their one mile time trial ( max effort). We had some solid performances yesterday. The weather was perfect and nobody backed down from this challenge. It took the group anywhere from 60 to 90 minutes to complete the WOD once all the rest elements were factored in.

We had some fantastic partnering which added to the success of the workout. Barry and Ron ran together. Both fast as lighting and very competitive. Jack and Jason teamed up and Jack did a great job keeping Jason from going out too hard so that he was able to crush his former one mile PR. And "The Ladies" ( Theresa, Sheree, Tara, and Robin) all did a great job at packing up and working off each other.

As a coach yesterday was my best day with the group so far. These people have learned so much about running, their form, pacing, and have gotten so fit and confident that those PR's were just amazing to see happen. Great job everyone! I also think that it was a good lesson on not underestimating one's own ability. So many people after looking at the workout were convinced they were going to flame out. But they ended up having a great day. A think a lot we learn from running transfers into real life.

Here is our schedule for the midweek workout. Tuesday night we will be meeting at CFCV to run a 5k time trial. Wednesday night our CFE group has been invited to team up with a few other San Diego area CFE groups to run a combined workout at San Diego High School Track ( Balboa Stadium). We will be meeting at the base of the Grandstands and the WOD begins at 615. Our group will be carpooling so we will meet at CFCV at 515 to leave promptly at 530. If you do not wish to carpool you can drive alone and meet us there. Just don't be late. Tardiness is punished with Burpees.

Here are the directions:

from 5 north
exit Pershing/ B st.
veer left towards B street.
at bottom of exit turn left
go under freeway
make a right onto 16th st.
drive up the hill pass SD City colleges parking garage and hook a right then a left into the back parking lot.
keep driving back back back, around around the stadium and park on the west side of the parking lot that encircles the track.

EVERYONE is welcome to attend the Wednesday night group WOD at SDHS. Friends, family, any members of CFCV who may be interested in seeing what CFE is all about this is a fabulous opportunity. The coach for the night is an amazing guy who handles most of all the CFE certs. He is a very accomplished athlete and a really fantastic teacher. I highly recommend joining us. Besides everyone knows that CFE has the most fun!

You may attend both tuesday and Wednesday night WODS. If you plan on carpooling please let me know.

Thanks,

~Coach Aubyn