by Team Hargrave on August 9, 2010
Wanted to show a picture since we are doing this series on our training for the 2010 Chicago Marathon. This is us at the 2006 Chicago Marathon…and the beginning of The Running Couple! This race inspired Isis to start running and even though she has re-thought that decision several times, she will be lining up for the 2010 Chicago Marathon.
Keeping it short and sweet this week. Last week we had a bit of a struggle with hitting our CrossFit workouts. Just seemed like it was one of those weeks where things were popping up every time we had a workout scheduled. We’ll be hitting a couple of the CF workouts that we missed last week and our big goal is to complete 6 of our Yasso 800s we have scheduled on Friday. This week we will be completing a total of four CrossFit workouts and three running workouts.
*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: 1-min Ladder – All Out Efforts: 1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on. (morning) 7 rounds of: 10 pistols (alternating), 12 ring dips, 15 pullups (evening)
Tuesday: 3 Rounds For Time Of: 15 KB Swings @ 1.5/1 pood, 15 Ring Rows, 15 Power Snatch @ 95/65, 15 Toes to Bar
Wednesday: Elizabeth – 21-15-9 reps For Time Of: Clean @ 135 lbs, Ring Dips
Thursday: 10k time trial
Friday: 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)
Saturday: Rest day
Sunday: Box Back Squat 3 x 3 @ 85% (180sec rest), Rest 5 min, Sumo Deadlift 5 x 3 @ 85% (180sec rest)
by Team Hargrave on August 2, 2010
Ten more weeks… Yep, for those of you who will be joining us in the starting corrals for the 2010 Chicago Marathon we have 10 weeks of training left. Seems like a lot doesn’t it? Maybe for some of us it doesn’t, but trust your training and you will be ready for the 26.2 miles of fun. Last week we didn’t post anything regarding our training and…we didn’t do much. After the El Scorcho we have been taking it easy with Lee’s Achilles Tendinitis. This week we are back but we will be monitoring the Achilles very closely.
This week we will be completing five CrossFit workouts and three running workouts. We are going to revisit some of our Week 1 workouts and see how we’ve progressed. Next week we’ll hit the Yasso 800s again to see if we can’t get 6 completed. We are still loving our CrossFit Endurance training. We have seen great results so far and are going to continue to focus on quality workouts.
*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: Cindy WOD – 20 minute AMRAP (as many rounds as possible) of 5 Pull-ups, 10 Push-ups, 15 Squats
Tuesday: 3x (200m + 400m + 600m) Rest the exact time it takes you to complete each interval in each set. i.e. 200m run in 45 sec, rest 45 sec, 400m run, rest 400m run time, etc. (morning) Box Back Squat 3 x 3 @ 85% (180sec rest), Rest 5 min, Sumo Deadlift 5 x 3 @ 85% (180sec rest) (evening)
Wednesday: Rest Day
Thursday: 5k tempo run (morning) “JT” - 21-15-9 - Handstand push ups, Push ups, Ring Dips - Rest 5min - Bottom to Bottom Tabata Squats - 4 x 20sec on, 10sec hold bottom position of squat. (evening)
Friday: 3 Rounds For Time Of : 15 KB Swings @ 1.5/1 pood, 15 Ring Rows, 15 Power Snatch @ 95/65, 15 Toes to Bar
Saturday: 8 x 200m. Hold each 200m within 2-3 sec. Rest 90 seconds between intervals.
Sunday: 5 Thrusters on the min @ 135lbs… Continue on the minute until you fail, or reach 10 min, Rest 10 min, 100 push ups for time
