The big races are this week so shine up your racing socks!
Before I talk to the endurance folk, I’d like to address the non-endurance people out there.
On Saturday the 16th the Richmond Marathon, Half Marathon and 8K will likely come through your neighborhood. Instead of using this as an opportunity to bitch about the traffic or worry about making it to a Saturday WOD why not step out of your house, go to the nearest corner on the route and cheer people on for a while? If there’s two things we’ve learned in Crossfit, it’s a little support goes a long way, and community matters. Most of these people have worked hard to do this. For many of them, it’s their first step on a path to a fitter healthier future. Would I be where I am today if I didn’t decide, with absolutely no physical training background that I was going to tackle a Marathon for my 40th birthday. Would I have stayed off cigarettes? Would I have found Crossfit?
Spectator support is such a driving factor. Imagine showing up for a lifting event and you’re the only one there and you’re expected to give 110% on every lift. A race route can get pretty bare in some neighborhoods and you may be on your 17th mile with 9 more to go and all alone. That one person up ahead who shouts “looking great, keep going!” can make all the difference. So please, get out there and make a difference. Not just for the Crossfitters you know, but your neighbors, family, coworkers and total strangers.
Some of the people you may want to look for are Tere and Charlie running the full. This is Tere’s 1st marathon so extra cheering for her. Audrey, Erin and Jill Parcell are tackling the Half. Eileen Geller is running the 8K. If there’s anyone I missed or don’t know about, I hope you all have an amazing day out there.
For all the people who are running. What’s there to say that we haven’t said already? Many of us are meeting at the expo on Thursday just after 6:30. I’m heading over right after the Thursday Endurance class. Why not come with us or meet us there?
For the people racing and doing Crossfit this week. Be careful! I will personally not be lifting anything over 70%-75% of my maxes. The week before a race is not the time to start tearing muscle fibers going for that big back squat. The lifts will be there next week, the race won’t. Same goes for any movements you could potentially injure yourself doing. Sub box step ups for jumps, singles for double unders and lay off sprinting. The wear you are about to subject your body to can only get amplified if your base is worn or tired. We taper for a reason. Rest rebuilds the muscle you tear down. Don’t go into a long race “under repair”.
Don’t go for the carb loading dinner. A big lunch and smaller dinner is a better bet. Those carbs you load up during dinner won’t be usable for about 18 hours. You should be done racing by then.
If you listen to music, don’t blast it. That guy next to you getting into the zone doesn’t need to hear Miley or Skrillex leaking out of your head. I also hate to say it, but you need to hear for emergency situations. Sadly we live in a time where acts of violence can be aimed against large events like this.
Spitting to the side is never appreciated. Spit in front of you where you know you won’t hit anyone.
Drink about every 15-20 minutes whether you feel you need it or not. I take a drink every two miles. Usually while walking through a water stop.
If you are running more than 2 hours, top off your calories regularly. Your body is probably able to absorb somewhere between 200 – 300 calories per hour while exercising, but you are burning much more than that. Anything not absorbed sits in your stomach waiting it’s turn. Start snacking early, and you should avoid stomach distress and bonking.
Replenish your electrolytes, especially if you sweat heavy like I do. If your fingers start getting puffy, drink some Gatorade or have some salt. Everyone has different needs. Always mix your electrolytes and fluids. Too much salt and not enough water are just as dangerous as too much water and not enough lytes.
I can keep going on, but I won’t. Have fun out there to everyone racing and everyone supporting us. See you at the finish line!