Congratulations to everyone for sticking with it ... it's been 6 weeks since starting CF and all your hard work is about to pay off! In the first week, you completed a 1 mile run to set a baseline for where you were and we will now find out where you are now.
These CF WOD's do not focus on one particular aspect of fitness but for an overall fitness acheivement. Take what you've learned the past six weeks about your limitations - or lack there of - and apply them to this run. Take from the breathing ladder that you need to control your breathing and your face to bring yourself to a relaxed state of mind. Take the intensity of your workouts and apply every bit of this to the run.
The funny thing about CF is the more you do it, the harder it is to give up! Focus on this in the last 1/2 mile when you feel winded and tired ... but you've been in a far worse place before during some of our wod's. DO NOT LEAVE THINKING "I COULD HAVE PUSHED HARDER!" At the end of this run, if you are not laying down afterwards unable to get up ... you did not go hard enough!
Everyone in BP or driving distance will be running this mile with me at the B.P.H.S. track! No exceptions!
Today's WOD:
Run 1 Mile
Your times to meet/beat are:
Lin - 12:20 (3:05 avg lap)
Jen - 11:20 (2:50 avg lap)
Keith - 6:20 (1:35 avg lap)
Chad - 8:16 (2:04 avg lap)
Ang - 14:48 (3:42 avg lap)
Don - 10:52 (2:43 avg lap)
Mary - 17:20 (4:20 avg lap)
Curt - 9:40 (2:25 avg lap)
Shanna - 15:28 (3:52 avg lap)
These are projections, so if you're on target and have gas left in the tank on the last lap ... push yourself to finish in under the time I gave ... that's how we get better!
Post times in "Comments" ...
Thursday, September 3, 2009
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment