by Team Hargrave on August 30, 2010
It has been a while since we were able to post on Monday! This week is going to be a little different…Lee will be in Camarillo, CA for work so we will be doing different workouts all week. In fact, Lee is going to tour the local CrossFit boxes so he has no idea what is in store for him! Since we don’t know what workouts we will be doing, we are just going to post what kind of workouts we are looking for.
Chicago Marathon is only 6 weeks away! How is your training coming along?
*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: CrossFit Endurance Workout at GSX CrossFit
Tuesday: 10k Tempo Run: 85% for first 5k then pick it up to 95% for last 5k (morning) CrossFit Workout (evening)
Wednesday: CrossFit Workout
Thursday: 2×5/5×1 – 2 x 5-min intervals with 2 min recovery after each. 5 x 1-min intervals with 30 sec recovery. Hold distance on each interval.
Friday: CrossFit Workout
Saturday: CrossFit Workout at the free Saturday morning workout with lululemon Fort Worth
Sunday: 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) (morning) CrossFit Workout (evening)
by Team Hargrave on August 25, 2010
Wowsers…another busy week! Last weekend we got a chance to escape the Texas heat and spend some quality time with the Hargrave family in Illinois…plus we got to run it out with our pal Jenn and the Gateway Team in Training crew. This week we are focusing on a very important aspect of marathon training…sleep! We have some pretty light days at the beginning of the week and will focus on hard, quality workouts late in the week.
*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: Rest day…was supposed to be CrossFit workout at T3 in Lee’s hometown…but the instructor didn’t show!
Tuesday: Intervals+: 2 x 800m holding best possible pace, not slowing more than 3 sec w/ 2 min recoveries. 2 x 1000m holding best possible pace, not slowing more than 5 sec w/ 2 min recoveries.
Wednesday: Baseline 8x – 8 x 200m. Hold each 200m within 2-3 sec. Rest 90 seconds between intervals.
Thursday: Deadlifts: 5-5-5, 3 Rounds for time of: 500m row, 12 Bodyweight Deadlifts, 21 Box Jumps (24″/20″)
Friday: 5-5-5-5-5 Back Squat with 30 sec Handstand hold after each set
Saturday: 10k time trial (morning), 150 M Row, 30 Power Cleans @ 95/65, 20 Pullups, 20 Burpees, 30 Back Squats @ 95/65, 150 M Row (evening)
Sunday: Rest and Relaxation
Lee & Ben scoping out a location for a CrossFit workout
