It was early, but we were awake and ready to swim. Look at that unitard! Tuesday, January 11, 2011
Intervals @ 100% RPE
1. C2 :45: 15x4
Rest 1:00
2. Bike :45:15x4
Rest 1:00
3. Run :45:15x4
For those training for spring marathons... I recommend doing 2 rounds of this workout. Rest 2 minutes between a full round before repeating.
I'm posting this early because I would like to start compiling a list of all the races that people are planning on signing up for this year. Some are sooner than others so we want to make sure to program for everyone planning on participating in an Endurance event.
Post to comments, or on the CFC blog and I'll start a list.
Thanks!
I'm in for the 13.1 Chicago on June 4th. I'm hoping this is going to be a big one for us!
ReplyDeleteIf all goes well over the next few months my plan is to do Berlin on September 25th.
Looks like a good workout.
ReplyDeleteI'm heading down to Atlanta on March 20th to do the publix marathon!!
It's a hilly course so is there anyway we could plan some hill work in the coming weeks?
Mike I heard Berlin is supposed to be a great race, definitely on my list. You should go for it!
does anyone know if there is a list of Chicago races anywhere? I definitely want to get a few picked out. I know I'm in for at least a sprint tri this summer but want to get some races in...not seeing a marathon in my 2011 goals, but maybe a 10k
ReplyDeleteBerlin sounds awesome Mike.
ReplyDeleteSo far I'm in for the 13.1 and both the Channahan(Joliet) and Twin Lakes Warrior Dash.
I'm sure there are a few more going to be tossed in there somewhere!
Holly, you can use the CARA calendar:
ReplyDeletehttp://www.cararuns.org/Racing/Find%20a%20Race.aspx
Fleet Feet also has a calendar:
http://www.fleetfeetchicago.com/htm/calendar.asp#
no marathons on tap for this guy, but I'm planning on doing Warrior Dash, Muddy Buddy, and the Urbanathlon, with a few more sprinkled in there possibly
ReplyDeleteI haven't planned on any specific races but I do intend on testing out the progress that I have made from the endurance program...so, I will be looking for some races to sign up for....
ReplyDeleteI'll be in tonight at 6
I'm going to be signing up for an Olympic Tri in Ripon, WI on July 31st. This will be my first tri ever!
ReplyDeleteI've done 5 and 10k's in the past but that is my only real race experience.
Erin/Mike- I may hunt you down tonight before/after I take on "Fran" for the first time to discuss how the Endurance program works.
Thanks, Ryan
Doing the Shamrock Shuffle 8k, a couple of 5ks, and the 13.1
ReplyDeleteFor those qualified to run, we're nearing the four month out mark:
ReplyDeletehttp://www.ws100.com/
Any interest? Oh pain and anguish, how soon I forget about you...
Something you want to share with the group B Shand?
ReplyDeleteUgh, I have to cancel for tonight but I plan on making it up tomorrow at 6am or 4pm. Sorry!
ReplyDeleteObviously did not make it in tonight but will try and double up tomorrow morning.
ReplyDeleteIn regards to races, I am up for whatever and look forward to some local recommendations. If anyone plans on moving out east I can reciprocate with suggestions!
I have done the N. Face Endurance Challenges at Bear Mtn. in New York. I think they have a similar race in Madison. The race is consistently very well organized and the entry fee is easily covered by the quality swag.
I thought I'd put the link to the tri I'm doing. Looking forward to working with all of you soon!
ReplyDeletewww.rmctriathlon.com
Nice job to Jenny tonight. Did a great job enduring two full rounds of tonight's workout.
ReplyDeleteI did my first benchmark run in preparation for the 13.1 Chicago race. I plan on doing a 10 miler once a month as a way to gauge my progress. It is my intention to drop each month's pace by 10 seconds.
So today, 10 Miles - 1:06:40 - 6:40/mi. - I was planning for a 6:45 pace but I locked it in at 9.0 mph on the treadmill so the result was a little faster than planned. I felt really good aside from some general muscle fatigue, mainly in the glutes and hips.