Thursday, 03.12.09: Time Trial

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CrossFit Main Site Rest Day

Choose One Of  The Following Sports:

Swim, Bike, Run, C2

Swim: 800m TT

Bike: 20 Mile TT

Run:  SC: 5k, LC- U 10k TT

C2:5k TT

Pablo on Dogma, Snow Canyon St. George Utah. Time to bite the bullet Pablo, Race or climb.

 

Post Times To Comments:

Run and Endurance Certifcations

Redmond, Or. Mar 14th-15th 2009

Albany, Ny, Mar 28th-29th 2009

Richland, Wa. Apr 4th-5th 2009

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20 Comments:

1. To be done Saturday at a race assuming the weather holds up. 10K you want, 10K it is. Btw, is there any sport Pablo does not partake in?
Comment by J Turnage — March 11, 2009 at 2:04pm
2. J - i haven't taken up broomstick hockey yet, but it's in the works :) funny, i was planning on running a TT but i was thinking like 10 miles, maybe i'll scale back. been kinda lax about posting so: tuesday i did the min on min off ladder, 4% grade @ 9mph. monday was the mainsite wod. yesterday was some oly strength work, today - the TT for sure, and probably something from the main site later. Ok so i'm signing up this weekend for the greenland 50k in may, see how that goes and decided on leadville. Thanks for the ultimatum carl, deciding is becoming increasingly difficult - they're both such awesome sports!! Btw, if anyone has suggestions on how to balance rather discongruous sports please let me know. I'm definitely having a hard time with that.
Comment by Pablo — March 12, 2009 at 12:42am
3. Why balance? You being good at all your sports shows your varied/functional CF training is working. We don't train to be better at training, we train to be better at everything.
Comment by J Turnage — March 12, 2009 at 12:51am
4. The CF training is working for sure; CFE has also proved to be very transferable, i have no doubts about that. The desire to balance stems from my time constraints. I'm just now breaking into hard climbing i.e. working 5.12+ sport routes and V3-V5 boulder problems but i'm also venturing into ultra running both of which seemly require a slightly higher degree of specialization. I really want to run Leadville 100 this summer but I don't want to lose the massive gains I've made climbing. Hence the balance (again). I just don't know how to make it happen, but i have this feeling that one or the other will suffer. So, again I'm totally open to suggestions.
Comment by Pablo — March 12, 2009 at 3:55am
5. Totally understand trying to find balance. In addition to running ultras (100 miler in May), I row (sweep), and play rugby. The last two are taking a back seat right now until after the 100, but I also want to get back into triathlons after taking some time off. My training has been run specific with some time on the C2 and easy spins on the SS, but I would love to carry my current training over to other ultras as I fine tune my training and *try* to get away from those weekend long runs that I love so much. Also want to do more 'rugby specific' training -short speed, etc.- so I'm ready for the Fall season. So many choices!

Comment by JenJ — March 12, 2009 at 5:02am
6. Hi all - I'm training for a course which requires a decent level of running (8.30 mile and half) and speed on a beep test with 18kg of kit... Question is do I treat the rucking side as a sport with CFE and running as another (so I'd have 2 runs 2 rucks per week) or would you take them as just to 2 run/weighted run sessions per week?

Many thanks!
Comment by Pete — March 12, 2009 at 6:24am
7. Does anyone have an opinion on the best substitute for running. I have an OLD osgood schlatter thing on my right tibial plateau that is aggraveted after my marathon in October. Hasn't bothered me for 20 years after 12 years of tri's, 8 ironmans, 5 marathons and several ultra's. Now it feels like a REALLY deep bruise. Thinking about giving 6 weeks with no running and replacing the CF wods that call for running with the bike and my CFE wods either with water running or eliptical. Any ideas out there about what would be the best replacement of the 2. My goal race is the superior trail 50 miler in early Sept so thought some time off running and getting it healed fully would be in my best interest so I can hit it HARD for this. I am CF 3 on 1 off and 3 cfe runs/week. Thanks for your input.
Comment by ej — March 12, 2009 at 7:19am
8. swim 800m - 15:11 PR!
Comment by aegean — March 12, 2009 at 8:20am
9. 4 miles 33:37
Comment by drew — March 12, 2009 at 8:31am
10. Did that WOD this morning. Some kind of a Triathlon.

Run SC (5kms) NOT "TT" 30 mins
C2: 2000m TT 7:03 mins
Bike: 15 mins

Good workout. Felt great!
Comment by Guy - m / 6'2" / 255 lbs - Ottawa, Canada — March 12, 2009 at 9:04am
11. I started running again on Dec 27th, 2008 after an 8 month break. I commited myself to CFE only no LSD which is all i've ever done. On Feb 2 i ran a 53:42 10k (or 8:57 pace). I wasn't in good enough of shape in Dec or Jan to run a 10k TT so the Feb 2 run was decent enough. BUT here we are 5 weeks later and i ran a 50 min flat TT (8:20 pace). I train with CFE 3/week (2 intervals and 1 tempo) and usually only do the CF WOD 2-3 a week b/c i need the recovery.
Bottom line...this stuff works. If you're reluctant, don't be! I train about 20-30 minutes a day 3 times per week and have seen MUCH better results than LSD training.
I ran the Nashville 1/2 last year at an 8:38 pace after 8 months of LSD training. I can't wait to see what this year's time will be after only 4 months of training....thanks CFE!!!
Comment by JP — March 12, 2009 at 9:38am
12. 5K TT 22:41
Comment by WayneinTucson — March 12, 2009 at 10:11am
13. 10K TT 44:01 felt great!

ej, so sorry to hear about your flare up, that's rough.
Comment by pbj m/31/5'7"/170/IrvineCA — March 12, 2009 at 11:18am
14. 5k TT 23:32 almost getting back to my high school run times... f/30/5'6/160
Comment by CME — March 12, 2009 at 11:10pm
15. opted to go half way in between with what i had planned vs. what was rx'd for the TT - 8 miles, roughly 1:05. My garmin lost the signal somewhere in the middle so my time is not very accurate. Otherwise, terrain was the usual - rocks, big ol' hills and some mud.
Comment by Pablo — March 13, 2009 at 1:54am
16. Thanks pbj, yeah funny thing when it first happened in Junior high, the Osgood Shlatter that is, They told me I could never run or jump again. Well, they didn't know much then. My dad has the same thing, back when he had it they thought it was cancer cuz that's how it appears on xray. Anyway they kept giving him cortisone. Thank God I didn't get that.
Comment by ej — March 13, 2009 at 5:42am
17. Did the swim work out with duck feet fins on in 13:29.
Comment by Matt Peace — March 13, 2009 at 6:26am
18. M/34/190/6'2"

800yd Swim: 12:37:75- with a 500M split at 7:52 (did a tri last summer with the 500M at 7:21) so this is a good start to the swim season- been working on my run which is my biggest weakness and thinking I can get my swim and bike form back quickly once I improve my run times/distances/speed). Not bad for not swimming the last 3 months.
Comment by Chad Bakken — March 13, 2009 at 6:27am
19. ej- This sounds totally miserable. I don't know what your running looks like, but you may really benefit from learning how to run using the POSE method. Given that you've run so long with the O-S and haven't had any problems until now, makes me think that you're starting to break down. You say that the pain in on your tibial plateau, do you mean where your patellar tendon inserts on the front of your knee, or on the inside of your knee? As far as which to use to replace running, I would suggest that you do one of each sport (bike, c2, swim) to break up the stress on your knee. And, if you aren't running with the POSE technique, look into it.
Comment by piper — March 14, 2009 at 1:21pm
20. 10K TT makeup - 46:01. Holy crap is it a nice day in Atlanta.
Comment by J Turnage — March 16, 2009 at 10:04am

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