This one is for Paul. I've taken the liberty to name it:
"Paul's POSE"
Run 10K
For time
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Outdoor adventurer who ventured into Crossfit to get back into shape and improve my ability to participate in other sports.
All around fitness guy who got into Crossfit to keep in shape and keep Rob honest. . .
A Major in the USAF, another friend of Rob, and another person whom Rob tries to keep up with!
Crossfit: The sport of sport. Functional Fitness. A kick in the backside of traditional training (and the participants). This is a record of our exploits. . .
Rob
Outdoor adventurer who ventured into Crossfit to get back into shape and improve my ability to participate in other sports.
Alan
All around fitness guy who got into Crossfit to keep in shape and keep Rob honest. . .
Paul
A Major in the USAF, another friend of Rob, and another person whom Rob tries to keep up with!
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3 comments:
Harsh! I wish I had seen your post before I ran it; I would have called in sick.
I knew I wouldn't finish the whole thing when I started. My goal was to do 5K mixing fast runs (9.0-9.3mph) with short walks (.05mi). I managed to do that through 2.1mi (20min), and then rowed 2000m to finish. Total time: about 28min
Observations:
Running at 9.3mph seems most efficient to me mechanically, but I hit the cardiovascular limit fairly quickly.
After the last two days, my legs felt like jello. Maintaining the POSE while exhausted is rather difficult.
Short, intense workouts (e.g. Fran and Grace) are strong areas. If it takes over 20min (e.g Murph, Filthy 50), then it's going to be tough.
Takeaways:
I think my plan of hitting a mechanically efficient pace and trying to develop the endurance to match it is superior to the old LSD method. Less injury, less boredom, potentially better gains. I'll keep with it. Goal for next 5K day: Run/walk the whole thing, ideally in under 27min.
BTW: PR 5K is 24:45; I'm nowhere near that now!
Alrighty, did this one at home. See the route on the main page. Not exactly 10K but pretty darn close. I measured it with the care many years ago at 3 miles from stop sign to stop sign.
Out: 28:34.24
Back: 24:54.87
Total: 53:29.11
Not too shabby considering my last 5K times. The route out was pretty much entirely up hill although gradually for the first 2 miles then the last mile was rough. But what goes up comes down and that allowed me a recent PR for the 5K!! I'm really beginning to believe that Crossfit may prepare us for more than just "Crossfit" as some critics have proposed. Pretty crazy that the run times are coming down despite only running 1-3 times a month. Wow. Tried to POSE run based on some videos that I've been watching. It was interesting that initially it felt strange although as I got tired, I noticed that my body "naturally" adopted the forward lean. Fun stuff.
interesting comments Rob. I think that is my word of the month...interesting. I manage to use it almost every other post. I like your point about Crossfit and the prep it gives us. Crazy to see the application it can have in other areas. I hope to be on the forefront of this new elite fitness regimen, aka I hope to study up on it more with that prof down in Texas. Maybe, we'll see what transpires over the next year!
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