A little late in coming, but I would like to once again thank everyone who made it out for a very successful 2nd Annual Tacky Lights run. I believe we had 21 runners, 3 dogs and a stroller travelling the course. There were lots of lights and other groups were taking pictures of us so we must have been doing something right.
So what’s next for RVA Endurance? New goals and new challenges. No sooner does one race season end than another begins. Many of us are carrying a bit too many holiday cookies around with us and are ready to do the extra work.
Before I get started on specifics, I want to remind everyone what makes Crossfit Endurance work. Crossfit Endurance is designed to work alongside your regular Crossfit classes. If you ignore one for the other you may not meet your goals. It’s strongly suggested on the Endurance site that a minimum of 3 hours pass between an Endurance workout and your regular Crossfit class. We know that can be difficult. If you are planning on crushing the open or competing in regionals it’s good sense. For the rest of us, if you are doubling up on Endurance and RVA programming, just keep in mind you should stagger the priority. Whatever you do last is going to suffer the most from your fatigue. It’s not going to help your lifts if you’re too tired for proper form, and you won’t get faster if your legs are shot from backsquats. Rotate the order of your workouts.
One suggestion would be to get in 4 Crossfit strength and conditioning classes a week and 3 sports specific Endurance classes or wods in a week. You may need to scale this back. Don’t worry. Intensity and volume will follow. A typical Endurance week will be:
One short interval session: 8×200 w/2 min rests
One long Interval session: 2×800 w/3 min rests
One Time Trial or Tempo run: 5K Time Trial
Distances and rest times will vary over the training schedule.
Intervals and Time Trials are done at best sustainable effort. Tempo runs are at a specific race pace.
Add in 4 Crossfit classes and recovery time. I save my Tempo runs for the weekend, and may take a Wednesday or Friday off entirely.
I will post 10K and Half Marathon homework on the RVA Endurance Facebook page and twitter on Sundays. Check there for details.
https://www.facebook.com/RVAEndurance
@rvaendurance
If you don’t use facebook and still want the info, Make sure to get your email address to me (Charlie B) and I can send you what we’re doing.
Several of us are running in The Instant Classic Half Marathon. It takes place in Pocahontas State Park in Chesterfield. The race is Saturday March 15. Registration is $65. You do get a technical T (last years is one of my favorites from an event) and a finishers medal. Afterwards we can picnic in the park. Kill this race and you’ll be fully prepared for the Monument Avenue 10K on March 29th
http://www.instantclassictrailrace.com/
The Monument Avenue 10K is a staple in Richmond and the perfect race for any level of runner. The course is flat and fully populated with enough people cheering that you can’t help feeling like a winner. I created a crew called RVR Rebel Runners. If we get enough registrants for our crew, we get a $3 rebate after registration closes. The password to join our crew is rvareb3l5 (that’s a lower case L between the 3&5)
http://www.sportsbackers.org/events/monument-avenue-10k
A few of us are also running the LoveRox 10K at the Virginia Wine Expo. There’s wine at the end. Nuff said.
http://richmondmultisports.com/love-rox-10k.htm
No details are up yet, but you can expect the Rare Crossfit 10K sometime in April. If it’s anything like the 5 miler I did with them, you can expect a brutal and challenging course.
That’s a lot of racing to look forward to early in the year.
One last thing. If you’re joining an Endurance class, please login in for that class so Jake can get accurate totals. Even if you logged in for an earlier Crossfit class already.
That’s all I have. See you at class!
Endurance Classes are Tuesdays at 6am and Thursdays at 5:30pm. All are welcome. Check out the Facebook page to keep up or follow us on Twitter.
https://www.facebook.com/RVAEndurance
Twitter: @rvaendurance