March 8, 2005
Run 5 K
Post time to comments.
Posted by lauren at March 8, 2005 6:53 PM
I'm assuming that's a 5k log run as shown in the picture, correct? I think that'd be a nice WOD sometime. Some sort of distance run w/ an object to carry (sandbag/water jug/etc..) Just my .02
I was just thinking that we hadn't seen a pure aerobic WOD for awhile...
I've signed up for the Carlsbad 5K, April 3,(www.eliteracing.com) and am hoping to beat my last time at that event (34 minutes). I'll use this one as a practice run - on the weekend.
I haven't done any specific running training, but last time I think I ran the 5K WOD in 28 minutes.
I knew it! I ran a 5k for a warm-up today and kept thinking how we had not seen that assignment for awhile.
Trying to decide weather I should do this one or not. Ran 1.5 yesterday for the warmup and felt the shins aching a little. Try to run every other day. But there is a trail I can run on the grass and make it a 5K. I think I'll do that. There, see, I talked myself into it. It'll be a good warm up for PT.
I've done similar to that pic far too many times to not get a shiver of dread done my spine.
Yesterdays WOD left me pretty trashed.
Couldn't run today, too late by the time I got home.
20:00 on my road bike turbo trainer at home
Average heart rate 173 or 85% of my max (204)
My legs didn't want to obey the signals coming from my brain!
I'm new to the Crossfit program and running in general. I've been lifting for a while, but nothing like this. I ran the 5K in 33 minutes.
27:05 - urban route 1 min slower than last time
25:13 felt good. My calves were getting tight from midsole running but still good.
Hooray for the 5K! My upper body is completely locked up from yesterday. This should clean me out.
Rowed 5K, 23.02; missed the cut by three seconds again. Many thanks to Graham, Tony and others for the encouragement.
Going out to do my 5k right now, 8+ inches of new snow since last night, and the storm is still going...guess I should find my gloves :)
first time iv ever done under 30 mins ....yeeee haa!!
Rowed 5k in 21:12
Legs are feeling it ; )
slow run. head wind going out, and it felt like there was one coming back.
Christina and I went to the park and I did two rounds of:
samson, squats, situps, pushups, muscle-up to ring dips, pullups, handstand pushups.
Then we ran 5k and I did another set of the above to cool down.
Total time = around 40 minutes.
Long time since I have ran a 5K, or for any distance. 31 min way to slow!
As luck would have it, I ran yesterday because the weather was so nice. Of course, it's snowing now!
Ran 3.5-4 miles in 26 mins.
Today, did Saturday's WOD. Subbed DB Presses for HSPU. Both excercises broken. Shoulders are cooked. I love it!
sorry but what is 5K? km?
5k in 28:12 first time below 30:00!..huffing and puffing to get that time!!
You got it -- 5 km run.
Brendan M - I hate running in the cold, but trudging through 8 inches of fresh snow on top of what you probably already have there sounds kinda fun.
Govannon - 5K is 5 kilometers - about 3.1 miles
Lucky for me the nature trail on base is exactly 5K
24:55 >>--CC--> Style
Not great, but not too bad for first in a couple months
Pr for me
Rowed 5k, personal best with a time of 21:30.6, gradient 10 !!!YAY!!!!
5k park run for treetrunks, PFEIFER, and T.Rain
I think the big kid (me) slowed us down a little, but a beautiful day to run outside here on the east side of Washington State.
33:17 - 5K - Slow but happy. Just started CrossFit in late January and was pretty bad out of shape. I havenít run over a mile in close to 2yrs. Felt good this morning though with just a little pain in the left knee and left ankle in the last kilometer. Having an absolute blast with the WODs. This is the first time in a LONG time that I enjoy and look forward to working out. My wife laughs at me now that I constantly practice hand stands around the house.
Well the plows don't go out up here in vermont when they close school, so I subbed tabata squats, tabata mtn. climbers, and some nice stretching and kickboxing for my 5k.
row'd 5k on C2 @ 29:30 -- 3m10s better than my last pr and exactly 10 min slower than husband.
5K run on treadmill
Don't know why, but my 5K times are consistently 1-1:30 slower on t-mill than outside, where I run on a tough hilly course. Should be faster on the hamster toy.
24:00, first time I had a stopwatch with me on a run
Just started crossfit saturday, and I'm in extreme amounts of pain. I haven't come close to finishing a WOD unmodified, but this one I know I can do. I hate pumping iron gym rat style working out so I think this crossfit thing will work out well. I have school all day today so I won't do the run untill tonight but I've been running for years so I'm not worried about this one. Yesterdays thrusters did leave my legs a little shaky and I only used 65lbs. I'm so ashamed ;)
2.8 Mile Trail Run - 31:18
A 12 second PR... in the snow
1.4 mile loop x 2, mostly on dirt but also over big rocks. First half 12% grade down, second half 12% grade up. I ran the first lap in 17 minutes and change, and the second in 14 minutes and change. It started snowing about 5 minutes into the run, by the end it was snowing so hard the trail was slippery and I had zero visibility - and I still ran it 12 seconds faster than last time!
Also I started the day with some kettlebell throwing fun - doing laps across a park throwing the kettlebell and running after it. Then did a few times across the monkey bars - noticed monkey bars noticably harder than when I was a kid, I must add monkey bar work into my workouts.
running has been aggravating back condition...(and I love running)
21:50..best time by 2 min or so
Walk and fat burner
5 miles unknown time
Hey Will H. You will actually run faster outside than inside on the treadmill b/c you are stimulated by the change in scenery. I have never ran faster inside as opposed to the outside.
Subbed the row for the run today and pulled off one of my best rows. 19:08 is what I finished with. I will be under 18:45 next time.
Neal, thanks. That makes sense. Think I'll brave the elements next time. Congrats on the row.
Will...there is also a significant temperature management issue. When runing on a treadmill, you typically don't have any air flowing over you, which limits your body's ability to cool itself. Outside, you're moving through the air which radically improves you ability to stay cool.
Performance is definitely effected by this factor.
My workout today
1. Back squat worked up to 3 singles w/170K, then droped to 160k for a set of 2, then dropped to 3x3 with 150K
2. Front squats 3x3 120K
3. Snatch shrugs from the floor 120Kx5, 130x5, 140x5
4. Clean shrugs from the floor 160kx5, 170x5, 180kx5
5. 5k run: 21:26
my buddy Ricky Ethridge ran his 5k in 16:25, funny he only wants me to post his times when they are really good. His best Fran is 18min and change and those squats are only to parallel!! Remember fellas Deeper is better, if you don't believe me ask your girlfriend, if she doesn't know what your talking about send her to me, I'll get her straightened out :)
Matt G., thank you as well. That's another point I had not considered. I definitely make quite a mess of the treadmill with my sweat (pisses off the walker's on either side of me).
And here I was thinking I was OVERTRAINING! (Don't respond to that Matt, I'm just kidding)
5k row instead on concept2 rower
as for the treadmill issue... From a physical stand point you ought to be able to cover more ground faster on a treadmill because the is no air resistance to overcome. Mental factors are another issue. As for cooling off most treadmills exist in the land of chrome & ferns & AC.
Evaporative cooling (sweating) is improved significantly in moving air vs. still air...even if the still air is cooled slightly. And at this time of year, an awful lot of treads are still in heated buildings (not ACd).
The question of cooling in a flow vs. non-flow environment is actually very evident in a cold pool. Sit perfectly still in the pool...you'll start to feel comfortable. This is because you've actually warmed the layer of water immediately surrounding you. Now move...and you'll find you're cold again. Air is considerably less dense, but the same principle applies.
5k on the treadmill 30 min and 30 sec. Down to 254lbs and feeling good. My breathing was good, but my legs were a little tight. Lots of stretching after the run.
I think I will probably sub some jumprope for this. Probably about 25 mins or so.
"Remember fellas Deeper is better, if you don't believe me ask your girlfriend, if she doesn't know what your talking about send her to me, I'll get her straightened out :)"
I wanted to run a fast 5k, my dog had other plans. Some days he is all about running and other days he is all about smelling the base of trees:}
i swam about 2350 yards/meters with one of my friends. lots of IM, pull/kick/swim sets and a handful of sprints. last time i swam was early feb before i got sick.
haven't posted lately, but still doing the WOD and keeping track of results on my own.
thanks for such a great site!
Skate ski 18+ K for time of 70'
Rowed 5K on Concept 2.
Lorie, 20:30 ain't too shabby. You'd be out of my eyesight by mile 2.
Back to the treadmill. I work out occasionally in a CV wellness center...which translates into lots of older folks and the temperature set on Sahara (the heat is still crankin').
I go deep so Josh you can kindly stay away from my wife :)
im re-doing my PST w/i the next two months, so i subd a 1.5mi run for the 5K.
warmup: 1/2mi jog, 1/4mi walk
1.5mi run: 10:07
cooldown: 1/4mi walk, 1/2mi jog
this is significantly better than when i originally did my PST and i havent run hard in a while. i attribute the decent time to the Zone, fish oil, better foot striking technique, and, of course, The Weekend of 500 Perfect Squats. i felt the best ive ever felt on the first 3/4mi...i was enjoying the weather and the scenery and still maintaining a little over a 6min/mi pace. also, for those whove been desperately awaiting an update, The Week of 500 Perfect Squats is well underway...140 down, 360 to go. maybe some rings or paralettes or something later today.
I know one thing for sure I will never allow any girlfriend of mine anywhere near Everett. She thinks I'm the strongest man alive and doesn't nead to know any different. And I did ask if deeper was better (on the squat), and she hasn't replied
Due to a deep bruise on my left foot, scabbed up toes on both feet and an intestinal bug that I successfully managed to acquire while in Mexico (I hate it when the guide throws the snorkeling gear into slimy green pond water - I could only imagine what I was going to be ingesting....), I opted for the WOD from 050304. 10:49. As a note of interest, I was doing squat rep 24 of round three at the 7:31 mark. :)
5K run - 22:36.
Will do a little movement health/mobility work later.
36:00 on the gerbil wheel. People actually do this on purpose??? Ugh.
Irony for the day - the audio book I'm listening to is "The Perfect Mile" - the story of the first 4 min mile. I'm still working on the first sub-10 min mile!
I accidentally hit the stop button midway through and had to calculate my time based on 1.7 miles at 9.5 MPH and 1.4 miles at 10 MPH. Yet another hazard of treadmill running.
6.1K in 36:27 - pushing 65+# up and down hills -- 2:30 longer than time on the same course.
Might as well have worn snowshoes for this one. I was feeling silly so I decided to run it in the woods, in the rain, in the slush, etc. Didn't even try to time it, but I was running as hard as possible. Pretty hilly trail, probably about 6k. On the uphills I was sprinting, and still not realy going anywhere because of the two inches of crud on the ground. And then the snow started. Needless to say, I was laughing by the time I got back, and thoroughly enjoyed myself.
Before the run, I did a 21-15-9 of BW benchpress and pullups.
Ran 5K last week in 20:20
Today did 4 rounds of:
115# power cleans X 10
ring dips X 10
toes to bar X10
25 foot rope climb X 2
back into it after big yoga trip
started things rolling with my old girlfriend Grace
in 5.04 which is about 20 seconds better than last time!
19:57 on treadmill.
On treadmill vs. real world: I agree beneficial effects of cooling are a plus for running, but I'm with Josh Everett on this one - lack of wind resistance on t-mill, in my opinion, is a bigger plus. And the faster you are going to run, the more important this difference should be. One other reason I usually go faster on a treadmill - guaranteed perfect pacing. And if I crank it up, I have to try harder to keep up and not do a George Jetson; it's easier to slack off outside.
21:13 -- weak effort as I have a cold
Sqaud pt this morning. Sandbag thrusters 5X's, and the last two obstacles in the Marine Corps o' course. (double bar and rope climb) As many rounds in 20 minutes. Cpl. J Wade 2nd Squad RTT
I thought 5K was 3.5 miles? Anybody know what it is exactly in miles (or laps around a track)?
I am a little disappointed in my time, but I did run in blistering cold wind. At times, the wind blew so hard I felt I was simply running in place, like a cartoon character.
5K is 3.1 miles
Not sure about the track laps. Between 12-13 laps I would guess.
cf wu x 3
4pm: 5k 25:09
8pm:60 2 pood kb swings
40 darc swings, 2 pood kb
2 x 8 alt arm kb cleans
10 mile trail run.
5k is upper 15 min. Worked on front lever and stretching due to hurt left hand (tendons in wrist) from one too many muscle-ups.
25:45. keepn it real at work
23:52 5K on Concept II Rowing Machine
19:10 (22sec off my best, I'll have to figure out my average C2 5k soon - it should be right around 19:00)
This was WOD #2 today; did the TABATA Everything from a couple weeks ago... a measly 272, but tried to keep reps constant throughout each Tabata set.
5km on treadmill in Gym 24.40
Obviously can't run... rode the bike for 30 minutes. Ankle now hurts.
Ran 3.2 miles in 27:45 on treadmill with 3% grade.
Yesterday's WOD @ 8:50 as RX'D.Today's WOD will be done tonight
Only way to settle this inside/outside issue and the other flack posted by Josh E.: A WOD-off between Josh and Matt. I call dibs on the PPV rights!! Next best thing to the octagon!
OK, I'll go run now. Sorry to have bothered you, ma'am. I'll just get my coat.
Treadmill @ 2 degrees
5k in 25:00
32:00 3mile treadmill run/walk. knees are feeling it. Man I hate running!
Ran ~30 min pushing the 15 month old in the jogging stroller in the park. She had a nice nap. Probably 3-1/2 miles, easy to medium pace.
Ran about the same on Saturday and have been midfoot striking (eventually, I'll have to get that Pose DVD). Like others have reported, I'm getting much soreness in my calves. Plus some forefoot soreness; I feel like it's slap-slap-slap on the ground, which may be a sign of poor technique. Any others trying or having success with Pose?
Ran 3 miles in 26:35.
Right knee hurt a bit during the run but felt alright afterwards. No cramps or stiches.
Ran 3 miles on treadmill in 29:20. I was hoping all the fish oil I have been taking would help my exercise induced asthma. I did not notice any marked improvement.
33:23 on treadmill
not a big fan of running...
Thanks for the clarification, Will.
Could have timed me with a sundial. Haven't run more than 800m in like 15 yrs. so it was 90% walking after the first mile. No place to go but up....
First 5K in 5 years and I'm pretty happy with the results.
31:45. I ran about two miles from my house down to town and then back. The hill decends around 800 vertical feet, yeow! The two mile uphill on the way home was brutal!
10k in the Strand's soft sand. Accidentally didn't start my watch, but it was under 45.
5K - 23:14 (roughly, a 7:30 pace)
Ran Cross-Country some nice steep hills to get the heart pumping.
6km in 26:23, mixed road/trail, some hills. Cold and wet, some mud and ice sections, but no real snow.
It's been a long winter with no quality running, so this was slower and harder than I would have thought. Time 20:54.
About a 1:30 off my best 5k time (last Nov.). Nice to have a workout where I'm in the upper half of times for a change, though I despise running. That will all change with Diane tomorrow...
Ran 5K in 20:39 with protective(gas) mask.
3.12 miles on treadmill
Legs were quite sore from running some intervals yesterday, and they got very tired and heavy after one mile. Time=25:00, disappointing.
There aren't many people I'd say this about...but Josh E. scares me.
I think my only hope would be to get him in the water somehow. Got any water-based WODs Coach?
Too many hamsters at the gym last night, but no one using the C2's!!
Rowed my best 5K thus far
19:50 About 10 min faster than a running 5K and about 2 min faster than my last rowing 5K.
Get Josh in a WOD with 400m runs and you'll even the playing field. I'm thinking Helen would be good, although I think he's smoked that one too!
Ran on a treadmill today (3 degree incline). Although I thought I paced well during the beginning, looks like I wasn't going fast enough. Time was a disappointing 25:43.
19:50 including wicked finish hill.
Just found this sight. I like it.
Went for a run for the first time since starting crossfit - have been loathe to do it up until now because I have a ruptured ACL in my right knee. Ran about 3 km in about 18 mins or so - was very pleased with my performance in fact, although my lungs are now burning! Knee stood up well, I'm off now to ice and elevate!
32:51 Ahmik ran with me pushing Keegan our 19-month-old in the jogger. We took it easy because we were trying to plot out a new 5K course.
3 min jumprope
3 min spin bike
Too icy outside. Therefore 30 minutes of brisk cycling on stationary bike. Several intervals of 30 seconds hard, 45 seconds easy. Registered 8.83 miles.
32:51 slow due to pushing 25 lbs of kid in a jogging stroller and not knowing the area very well.
24:59 on a treadmill
Still a day behind.
time = 24:23
i don't get it - my last 1.2 mi was at a 7:30 pace.
must have been a really slow start.
5k row on C2 in 19:13
I was aiming for under 19:30. Beat my old record by a good minute or two!
2nd WOD of the day. Did Diane in the AM.
Did it after work, so I had more time and did overhead squat first:
45 x5, 95 x5, 90 x5
Ran 5k on the treadmill. Paused 20-30 seconds about halfway when my pen fell onto the treadmill and flew off, never to be seen again. Finished in 26:50.
Ran 3.5 miles in about 31 minutes
Missed yesterday, but last 5k I did was
19:00 on a treadmill and
18:56 on the rower
26:03, two minutes faster than last time. I was quite happy, since I just had flu last week.
Had visions of MattG and Grady chasing me down and lapping me on the track (again, for the 5th time....)
Ran my 5K tonight (3/10) since it's the first night that the weather was ok. I am blown away by my result... 18:45, which is 20 seconds better than my fastest on this course (and that was when I was running it at least 3x per week). My aerobic ability is much better than when I was just running and my time is faster. CrossFit is truely a blessing.
ran this @ 0745 AM, on treadmill; 4% grade & ~6.3 mph, 29:55 total
my dog finished at 21:15