Wednesday, May 27, 2009
May 26th, 2009
Run 8×50 yard
Take 3:1 rest to work ratio.
Run 4×400m
Take 2:1 rest to work ratio.
Run 2×800m
Take 1:1 rest to work ratio
Once again, please bring your own stopwatch if you have one to make it a little easier for the coaches to manage.
You just had to make us run again didn’t you!!
holy F!!!! this looks like a 2 cfe wods combined into one crazy ass workout !! I’ll be there at 6am…How am I ever gonna sleep tonight ????
OH DAMN! a runner’s dream. (which doesn’t include me…) was gonna be in, forgot about early morning meeting so instead will make up for it when work is done. see you then!
50 yard dashes: 6.48/6.48/6.86/6.77/6.77/6.80/6.55
400m (339+turn around??) runs: 1:14/1:11/1:21/1:22
800m runs: 3:03/3:11
@Derek
Yes, it had to be done.
Hey Coach B,
Can I come today and do Tuesday’s workout “Barbara” instead?
I ran again yesterday (7KM) and want to do something different.
Cool?
@Bell
We’ll see… Come to the gym open to both possibilities and we’ll finalize it when you get here.
Three reasons why I would lean toward the running today:
a. Running long slow distance is not the same as running short fast distances – it works your metabolic systems completely different… although you’ll find some overlap in the 400s and a little more in the 800s.
b. If there’s a group, then I like to see everyone, to whatever degree possible, train together because it will help you push your limits
c. Although I occasionally do allow some special requests, 99% of the time I decline because it becomes a bit of a management nightmare.
I will be planing on training at 5:00 pm. Rock and Roll!!!
No worries, reason I ask is because my legs are sore (previous 2 days of running plus hockey) and I was looking to do some pull ups / push ups instead.
Ill catch up with you guys this weekend instead.
cya Saturday.
There’s nothing wrong with working your legs some more even though they are sore. If we’re talking… like… I have shin splints from running – that’s one thing… but if it’s just muscle soreness, training it isn’t going to be a bad thing.
If you decided to come in today, after the running I could give you a quick pullup/pushup combo. Otherwise, we’ll see you on the weekend!
Thanks Mike!
I guess I’ll be rowing again tonight…what is a rest:work ratio?
These times are not exact but close enough:
50 yard: ~8-9s
400m ~1.40
800m: 4.00/4.03
I said it before and I will say it again, I hate running. And for that reason I need to do it more.
well…I’m just happy I wasn’t alone on this wod…ttly loved it tho…
50 yard: 8-9 seconds
400m: 1:35(ish)
800m: 3:47
Rest day for me so I have to miss the fun!! Melisa – I would rather run than row!
agreed Erica
Sounds like fun, however, I can barely walk, I think my quads are on strike today, as I can barely go down the stairs without cramping and tightness….rest day for me…will be in tomorrow though!!!
Rénald, Simone and I will be in around 5:30 p.m. today. I’m looking forward to running again – maybe it will make the pain go away from that 5km run… How can I still be hurting from that?! See ya soon…
Did well on the sprints ranges between 5.95 and 6.35
Not so great on the 400m (ranges between 1:27 and 1:43) and 800m (4:13 and 3:48)
Need some work on those longer runs, legs are pretty burnt out from the last few days.
Sprints were ok 6.70-7.28
400 meters 1:27 – 1:34
800 Meters 3:34 & 3:29
Not bad for the first intervals of the spring training. Looking forward to more and watching the numbers go down.
Sprints were hard to time on my own 6 to 7 sec, I think I took an extra second to press the button and look at my watch every time
400 m 1:24 – 1:34 – I think, can’t really recall the numbers right now, all I know is I was always about 5 seconds behind B-mac
800 m 3:39, 3:36 – These were painful and about 30 seconds slower than when done fresh, got stitches during both runs, maybe I shouldn’t have drank half my water bottle before going!
@Erika
I agree with Wipeout – I’ll take running over rowing any day. Hats off to those of you you actually rowed those intervals. That could not have been fun…
@Charise
Charise, I’m in awe of your newfound hardcoreness (is that a word?)… never ran a 5k, does the 5k on Monday and then comes back for more on Wednesday. that is so cool…
@Derek
Derek, the trick on those long runs it to run them with B-Mac. You want to walk so bad, but you can’t because you’ll sight of him in front of you…
@MLC
agreed on all of your responses!
all 50 yards were between 6-7 secs (strangely under 6 on my last–adding Myles to the group at the end seemed to push us)
think my 400′s were 1:40-1:50 have to check back on my 800′s (brain is a sieve today)
great running buddies, even though I ate their dust but great motivators to push myself, and great cheering squad on the sprints in.
I LOVE CF WPG!
(ps HOOOOOOOOOOOOOOOOOVERBALLLLLLLLLLLLLLL!)
@Turbo
I knew you’d be with me on that one!
Good call on the Hooverball Irene. We’ll try to hook it up now that the weather seems to be stabilizing. Maybe we should do Sat July 4…. 5km run + Hooverball…..