3 rounds, each for time:
1,600-meter run
Rest 5 minutes between efforts.
Post all three times to comments.
Stimulus and Strategy:
Today’s effort is three individual mile runs. Compare each mile to your split times of the most recent 5K run two weeks ago. The goal is to push the pace on each mile faster than those splits. The rest between sets should allow you to recover enough to push each effort.
Scaling:
To reduce the volume of this effort, cut the distances in half.
Today is a day when most athletes can perform this as prescribed. However, if you are new or less experienced, complete the beginner option.
In case of injury or limitation, perform 3,500/5,000 meters on the Echo bike or 1,600/2,000 meters on the rower.
Intermediate option:
Same as Rx’d.
Beginner option:
3 rounds, each for time:
800-meter run
Rest 5 minutes between efforts.
Coaching cues:
Check your running posture — relax your shoulders, keep your torso upright, and set your gaze directly ahead of you. Maintaining a neutral spine and sound running posture will allow for more efficient running technique, reduced fatigue, and improved recovery.
Resources:
Running | Change in Support Drill
Running | Falling Forward
Running | Line Drills
Running | Partner Falling Drill
Running Drills | High Knees and Butt Kickers
Find a gym near you:
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Comments on 251222
8 Comments
9:43/9:41/9:30
7:48/7:50/7:30
6:23
6:55
7:01
1. 8’00
2. 7’20”
3. 7’30”
1: 9:24
2: 9:42
3: 9:32
Notes: slower pace than I ran a half marathon 6 months ago. Somewhat distressing.
9:39 2000m row
9:38 mile
500 m row 40 squats 30 sit up 20 push up 10 pull up warm up
Read that rant, it was cold outside - thanks for the motivation
Champions Club Scaling Notes
RANT
Sometimes I forget what I've written on here, so forgive me if this is a repeat, but I would like to share a story. A few years ago one of our high school girls missed a session because she was "cleaning her room for 4 hours." After we took turns making fun of her, I found out that she only did so because her friend was coming over, whereas any time her parents ask her to clean her room she just shoves everything under her bed. To me, this was a clear illustration of how much of a factor "want" plays into the end product of our actions.
If any of you remember Andy Bernstein from the old CFJ series "Myth of Stress", one of the most memorable things he told me was that "wanting" something for someone else is one of the most subtly harmful things you can do in a relationship. At first I disagreed with him, coming from a coach's perspective of trying to get an extra pull-up or burpee out of someone when they otherwise were not going to. But the more I thought about it and experimented with it, the more I agreed with him; now I do completely. I have really learned to be alert to what someone wants, and if they don't and I think they're in the wrong, I try to change the want, not the action. So instead of demanding one more pull-up, I try to do the work beforehand to see if I can help them want that extra rep for themselves. Or whatever it may be.
How many of you guys actually want to run a mile today? At a pace that's not comfortable? Three times?
There are plenty of reasons to not want to do this one: It's cold, nobody really cares how fast your mile is, Michigan has been 0-1 against Ohio State for 23 days, you name it. For today your mission is to find a reason; find some way to want to run some fast mile repeats. There are plenty of things available to practice today that don't have to do with a mile pr if you use your imagination like Favo talked about in the comments last week. I've also kind of adopted the idea that if you can't get yourself to want to do it, do something else (most of the time, at least). You in a bad mood because of a soft Offensive Pass Interference? How bout just a single mile run with an all-out sprint the last 400 meters? You don't want to run outside in the cold? Take some light dumbbells out in the cold and do 75 thrusters for time. It's a random Monday in December; save your Do It Even When I Don't Want To for a Hero Workout. But either way, it seems that when a clear want is not present, this is when "going through the motions" happens, and you guys are too experienced and too fit for that.