We definitely did better at getting our workouts in during Week 2. This week we will be tapering for a crazy race, El Scorcho. If you’ve never heard of it, the 25k/50k race is ran during the hottest part of the year. To add a little more…it is ran on a 5k loop at midnight! This year we are signed up for the 50k, but we have not trained for it. We plan on having fun with everyone at the race, taking it easy, and seeing where we end up.
This week we will be trying to hit two CrossFit workouts and three running workouts. While we want to taper for El Scorcho, we are still going to go heavy with the weight on Monday. Don’t want the body thinking we have the week off! To complete the week, we’ll throw in some Yasso 800s, a 5k tempo, and 8×200′s.
*We will be putting on some additional miles throughout the week. These runs are always done at a very easy pace and we will not be tracking the mileage for those.
We have included our workouts below. Most of our paces are calculated for a 4:10 marathon time from the McMillan Running Calculator.
Monday: 5-5-5-5-5 Back Squat with 30 sec Handstand hold after each set
Tuesday: Yasso 800s – recovery jog for the same amount of time it took to complete your 800 (Our target is 4:00 – 4:10 for each 800. Once we can’t finish in this time we will stop the workout)
Wednesday: 5k tempo run (morning), 15min AMRAP of 6 Pull Ups, 8 Ring Dips, & 10 GHD Sit Ups (evening)
Thursday: Rest day
Friday: 8 x 200m. Hold each 200m within 2-3 sec. Rest 90 seconds between intervals.
Saturday: Rest day
Sunday: El Scorcho!!!
