I improved my 8k trail run time by 3 minutes today. It was pretty rough last week as it was my first week back hitting the hills this year. It was a much better run for me today after I worked through a solid week of WODs (3 WODs). It is a great feeling that we can improve on our weaknesses by addressing them frequently. In this case, my strategy running uphill was interval training. How I pace my metcons at the box, reflected how I ran uphill. I seem to like pushing hard for 15 seconds then pulling back by way of shorter slower cadence for 10. This way, I feel I am not going too slow of a pace and still training my fast strength energy pathway. The strategies implemented in the metcons translate well into endurance runs.
After the Los Gatos trail run Sunday mornings, we always visit the neighborhood farmer's market. Larry finds some fresh farmed vegetables for good eats. It is a great walk and cool down after close to 40 minutes of intense running.
See you on Sunday morning!
Hors d’oeuvres: Week 2 Clean 3-3-3+ @ 70,80,90 of (.9 x 1RM)
Le Plat Principal: Espada
5 rounds for time of:
- 5 Squat Cleans 155 lbs
- 1 Shoulder-to-Overhead 155 lbs
- 9 Toes-to-Bars
Post total time.
Log results to your CSV BEYOND THE WHITEBOARD account.