I followed a Crossfit Endurance workout today for my run. It was 3x1 mile time trials (all out effort) with a 7 minute rest in between.  I warmed up by walking/jogging 1 mile and then did my time trials:
Mile 1: 8:59
Mile 2: 9:27
Mile 3: 9:37
Yes, it got progressively worse, partly because my right achilles tendon was hurting a bit.  I really need to figure out what I am doing to my right leg that is causing this.  I tried changing both how I was picking up my foot and landing my foot and managed to not feel any pain on the 3rd mile but I definitely do something wrong when I just want to go as fast as I can.  I also felt the worst on the first mile but I think it was that feeling of being uncomfortable that I have to get used to if I want to get faster.
After the run, I did a strength and recovery workout recommended by Crossfit Endurance after a time trial workout:
3 sets with light to medium weight of:
Sit ups, 15 reps (extend knees aggressively)
Hip Extensions, 15 reps
Dumbbell Swings, 15 reps, 16 lb
Bench Press, 15 reps, 56 lbs
Pull ups, 15 rep, modified (feet stay on ground)



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