Crossfit Norwest, Raw strength and conditioning and Barefoot Evolution Discussion Forum

[adrian]

I may be shifting things around a bit shortly.

I'm think o-lifts/strength work twice a week, two long-ish runs, maybe a day of metcon or intervals and an active recovery/gymnastics skill day! Basically I want to do the Sydney marathon in september, but still want to have a bit of strength without getting my muscles so sore I can never recover to run. Also trying to have a bit more structure and linear progression with both the o-lifts and the running. Will see I guess. Probably lay off the milk.

[adrian]

5 Rounds for Time:

10 toes to bar
15 Push Press 40kg
20 Kettle Bell Swings 24kg
1 lap of ramp

18.50

[Tom]

I may be shifting things around a bit shortly.

I'm think o-lifts/strength work twice a week, two long-ish runs, maybe a day of metcon or intervals and an active recovery/gymnastics skill day! Basically I want to do the Sydney marathon in september, but still want to have a bit of strength without getting my muscles so sore I can never recover to run. Also trying to have a bit more structure and linear progression with both the o-lifts and the running. Will see I guess. Probably lay off the milk.

No worries mate, train for your goals and do what works!

[adrian]

5km run

Approx 25 - 30min. No watch, just ran, wanted to try out the new piranhas - felt good.

Followed by about 20 minutes of static leg stretches

[Lawrence.McDonell]

Hey adrian i see you got a pair of pirahnas... how do you like them... i am still umming and ahhing about getting a pair.... i too am planning on the marathon in september but i'd really like to attempt them in vibrams.... I am currently just starting a linear progression a la starting strength to get my strength back up after tapering for my recent grand final. That along with continuing my refs training which is basically all interval work. I too am gonna mix in some longish runs just because i want to get used to running a pace in the VFF's. I will keep you in the loop if i plan on doing any cool runs. Rough plan is to do 1 longish run a month in the build up starting about 15km building up to about 30-35km. or something like this:
May 17km
June 22km
July 28km
August 35km
Preferably attempt them all in the first half of the month. Was thinking like the Oaks trail in the mountains would be good for the 28km run.

[adrian]

Yep - got Piranhas. The vibrams I got seemed to give me a bit of an issue in my achilles, seems my right foot is a fair bit smaller than my left and I couldnt get the sizing to work for me properly. I still want to get a pair at some point, because the feedback you get underfoot is great. The piranhas seem good, nice and light, but compared with the vibrams in terms of feeling whats happening... well, there isn't really a comparison. Two runs in and I'm happy, although I got some blisters starting to happen and some mighty sore calves.

As far as getting those long runs in - I'll see where I'm at, but I would love to get up the mountains! I'm trying to do the traditional linear 10%-ish progression per week from now until september. So I dont know if I'll be ready to push 28km in july! Last time I tried to jump up distance rapidly I had ITB problems.

I reckon you would be able to do the marathon in vibrams because you've been running in them for a while, you have good biomechanics and you're a bloody animal!

[adrian]

10km run

51.50

i think this is a PR on 10km. Didn't feel like the intensity was that great - RPE of about 75%. Meant to run 8km today but took a wrong turn and ended up doing 10km. Tight calves quite early on and just kept at it, will pay for it.

Static stretching for about 20mins, iced the calves, hot shower.

[Dan]

Good work Adrian! nice run.
I think Lawrence is planning to much running, me, I am just going to do the CFE thing when I can, just intervals, a 5 or 10 here or there, 1 half marathon between now and then and thats it. 3.30 for me this year!

[Lawrence.McDonell]

Yeh my distances are more for conditioning my feet than anything else... i want to do it in vibrams Once a month shouldn't be to much LSD.

[adrian]

I'm going to be pushing the LSD runs along (sorry Dan) and, whilst I will hopefully get some interval training in - I found earlier this year that the combination of heavy going strength/metcon + a few interval sessions on top of left me too sore to then contemplate doing the long runs which are part of the CFE prescription. So now I want to focus on the O-lifts and gymnastic strength and then two (LSD-ish) runs each week.

Tonight I did Murph and already I'm wondering how I will pull up tomorrow and get a run out.