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My husband (my best friend) showing me
how to do a bench jump. |
My typical run from last summer would have been the following:
1- Foam Roll
2- Rope Stretch
3- Warm up the body with some core movements and light cardio.
4- Run a straight 4.00 miles at a steady pace.
5- Stretch and Foam Roll afterwards.
Now incorporating a bit more CrossFit into my workouts it went like this...
Everything remained the same, except for part 4 for today’s run:
My 4.25 mile run
Run 1 mile, push ups hand release (no need to count just went until I could not do anymore)
Run 1 mile at 5K pace, push ups hand release and air squats (I had to get at least 25 this time)
Run 1 mile 30 seconds over 5K pace, a bench jump (similar to a box jump, but used the park bench on the path)
Run 1 mile (intervals of fast and slow from a sub 7 to an 8:30)
Run .25 ending with a running drill for breathing.
I like adding .25 to 4 runs in a week so that I can add a mile and increase gradually, this I have read this helps to reduce injury from ramping up miles too fast in a short period of time.
I know that running 1 full mile might be a bit long for CrossFit, but coming from a long distance person, it is good for me. I like how I can create my own WOD’s from the website. As time goes on I want to look more into the CrossFit Endurance.
These intervals helped me with strength and power. Especially the bench jumps, for which I was motivated because I read that most marathoners cannot do box jumps. If you know me I was determined to go against that. I might not be the fastest marathoner for my age group, but I am going for overall fitness. I like how I can jump, lift heavy, run long, and do speed on 5K’s. That is what attracted me to CrossFit. Their training and ultimate goal from my point of view is to develop all of those areas, not just one area.
I think it is easy to get discouraged if one focuses on how many, how heavy, how high, but goal setting and appreciating what you can do is the key. Today I can only do 6 repeated bench jumps that was about 12 inches high without stopping and full extension on top. I can’t wait to see where I am at in 8 weeks. Verses the thought of I can only do 6, so I am not even going to try. Just get out there and do what you can and set your own personal goals.
The best part of this WOD (Work Out of the Day) was that my husband and I were able to get a workout in together. I enjoy having him with me because he knows how to push me and I don’t have to carry my pepper spray with me. A little safety tip that I use is that I carry in my SPRI belt is a little sprayer, because I go out running by myself a lot. I just use caution, not because we live in an unsafe neighborhood, from my point of view is better to be safe than wishing I had it on me. I also use my phone for my music and Map MyRun has the GPS with the map. These little things just make it safer to go out running by yourself, especially for long distances. Have fun and be safe.
What is your thought on my running distance for the intervals?
