Day 1 of 12.5k training! I’m trying out the CrossFit Endurance training plan. This will be a very different experience for me. It has 3 days of running each week, but recommends 7 days of working out with the non-running days being CrossFit. The details also say you can switch out 1 CrossFit day for a rest day as needed. The run days include a lot of skill drills mixed in with “repeats” at designated tempos, not specific paces.<\/p>\n
The recommendation is that some of the CrossFit workouts are more run focused. So something like 4 rounds for time of 400m run and 15 deadlifts.<\/p>\n
Anyways back to today… I did about a mile warm up and then incorporated what I thought was 6×200 at 196 steps per minute. It is hard to get specific distance using just the sidewalks, but now I figured out that 200m is about 1 long block and 1 short block. Once the trails open up I’ll start hitting them. I also need to figure out how to preload a workout into my watch so it can just beep at me for the required intervals.<\/p>\n
My total run distance was 2.7 miles and I followed it with drills. I’ll post later about the specified drills and more about the methodology.<\/p>\n","protected":false},"excerpt":{"rendered":"
Day 1 of 12.5k training! I’m trying out the CrossFit Endurance training plan. This will be a very different experience for me. It has 3 days of running each week, but recommends 7 days of working out with the non-running days being CrossFit. The details also say you can switch out 1 CrossFit day for […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[783,13],"tags":[784,62],"class_list":["post-6112","post","type-post","status-publish","format-standard","hentry","category-crossfit-endurance","category-my-running","tag-crossfit-endurance","tag-running"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1AA","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":7047,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/04012019-crossfit-bike\/","url_meta":{"origin":6112,"position":0},"title":"04012019 – CrossFit & Bike","author":"crossn81","date":"April 1, 2019","format":false,"excerpt":"The timing was a little tight from the Winter Triathlon to needing to start a training plan for my Spring 12.5k and Adventure Triathlon. I obviously have a good cardio base to start from, but I need to get more running in for the Superior race as its going to\u2026","rel":"","context":"In "Bike"","block_context":{"text":"Bike","link":"https:\/\/www.teamcrossworld.com\/running\/category\/bike\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6062,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/02072018-endurance\/","url_meta":{"origin":6112,"position":1},"title":"02072018 – Endurance","author":"crossn81","date":"February 7, 2018","format":false,"excerpt":"After a rough day at work it was nice to be able to make it back to a PM Endurance class tonight. It sure was a doozy! After a warm-up we had a 30 minute partner MetCon. Partner 1 started on the rower and rowed for 200m while Partner 2\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6273,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/04042018-endurance\/","url_meta":{"origin":6112,"position":2},"title":"04042018 – Endurance","author":"crossn81","date":"April 4, 2018","format":false,"excerpt":"Today's family schedule dictated that I couldn't work out in the AM. So I was able to get to an Endurance class this evening.\u00a0 It had been awhile since that was the case and I forgot how much I enjoyed the long MetCons.\u00a0 Wednesday nights are always long MetCons at\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":5518,"url":"https:\/\/www.teamcrossworld.com\/running\/2014\/starting-crossfit\/","url_meta":{"origin":6112,"position":3},"title":"Starting Crossfit","author":"crossn81","date":"June 20, 2014","format":false,"excerpt":"Today I delved into the world of CrossFit. \u00a0If you don't know CrossFit is a\u00a0regimen of constantly varied (CV), functional movements (FM) performed at high intensity (@HI) in a communal environment leads to health and fitness. \u00a0It is a little crazy and very intense. \u00a0I've read about CrossFit, talked with\u2026","rel":"","context":"In "Cross-Training"","block_context":{"text":"Cross-Training","link":"https:\/\/www.teamcrossworld.com\/running\/category\/cross-training\/"},"img":{"alt_text":"CAM05039","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2014\/06\/CAM05039-300x222.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":6657,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/08162018-crossfit-bike\/","url_meta":{"origin":6112,"position":4},"title":"08162018 – CrossFit & Bike","author":"crossn81","date":"August 16, 2018","format":false,"excerpt":"I woke up feeling a lot better this morning and did some \"lite\" CrossFit. I did one round of 30 kettlebell swings (35#), 30 lunges, and 30 situps with my 8# medicine ball.\u00a0 No timer or anything.\u00a0 Just a quick get the blood moving workout. Then I rode to a\u2026","rel":"","context":"In "Bike"","block_context":{"text":"Bike","link":"https:\/\/www.teamcrossworld.com\/running\/category\/bike\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6505,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/06182018-crossfit\/","url_meta":{"origin":6112,"position":5},"title":"06182018 – CrossFit","author":"crossn81","date":"June 18, 2018","format":false,"excerpt":"Squats... slowing way down. 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