Posts Tagged ‘long run’

This has been an awesome week of good workouts, good food and great friends. First off, my family chartered a plane (7 of 10) and came all the way out from Atlanta to join us for Thanksgiving. It was non-stop drinking and eating. My favorite dishes: turkey, sweet potatoes, Coors Original, lots of stuffing, gravy and pie. I justified the 100:1 ratio of carbs to protein as the perfect fuel for the endurance athlete….so I got seconds.

That night, in the Mahoney tradition, we watched Planes, Trains and Automobiles. The family football rivalry of GT vs. UGA came out in my favor as well, with Georgia Tech winning 45-42. Go jackets!

CrossFit wod’s were on the low down this week with family in town. I did have one chance to sneak in a workout with Tim Dymmel (aka T. Dizzle)  from CrossFit Palo Alto after our Thanksgiving Day Chipper and tug of war.

It was 10min AMRAP:
6 Power cleans @ 135
12 Pullups
24 Double unders

I believe I got 7 rounds and 6 cleans with Tim just behind me at 6 rounds.

Running workouts were as follows: Wednesday 25min brisk run @ 5:45 pace, not keeping a watch on it but running for feel. I wasn’t feeling too speedy so that worked out just fine.

Thursday after the CF WOD was an easy recovery run.

Friday morning I went to the track (dehydrated and hung over) but stoked to put some spikes on after 2 weeks off. With the foot feeling good I went 57. for all three quarters with 4min rest between. I finished with a 300m at 41. By the end of the workout the calf started to tighten up a bit but I still managed to get it done.

For Saturday’s long runs, I’ve decided to stop the heavy lifts before the run. I believe I’ve reaped some enormous benefits in strength/endurance. I think it’s a great idea for a base/strength building phase where quality isn’t too much of a concern. However, now that we’re getting closer to the season, quality on the track has picked up. I’d rather save that extra zip for the 400’s. It has served it’s purpose. Heavy lifts in sets of 3 will move to Monday evenings.

Lastly, due to Genr8 being sold out “until further notice” I decided to go back to Endurox R4 out of necessity. One thing I like is the carb to protein ratio of 4:1 (whey protein, not soy) and the high amount of Vit C, E and electrolytes. I take 2 scoops directly after and another two 90 minutes later. The advantage over Genr8 is that it has protein, electrolytes and anti-oxidants to help recovery while being gluten-free (primary ingredient is dextrose). While dextrose is basically glucose, Er4 also has a small amount of fructose. While bulk amount of dextrose replaces muscle glycogen, the fructose helps restore liver glycogen. Liver glycogen, because it is secondary to muscle glycogen, doesn’t get used as quickly. However, its storage can be depleted over time without specific attention to fructose, something that should be addressed as quickly as possible after a workout. If you have a sensitive stomach to fructose, it’s not something you focus on getting. Thankfully, the amount is small enough (like the ratio’s of a banana) that it doesn’t effect my stomach. Sorry Genr8, Endurox is back in the picture.

Sunday will be some easy recovery movements to prep for Monday’s 1 mile repeats.

Until then…Never Let It Rest,

Feeling good after a week of easy running and strides, I decided it was time to get back on the train (bad pun). Prior to running 1, 40min in a hilly wet Huddart Park, I cranked out 22 back squats in 3min @ 225, way off my buddy Josh Courage’s best of 56…yeesh!

Friday was a pool workout, 2 rounds of 3x 1:3 (1min all out effort, 3min rest). Focusing on form and relaxing, I actually got faster as the workout progressed, making it just shy of 75m (3 pool lengths) in 60seconds. That was a really tough workout too. The lifeguard at the YMCA watched me as if I was nuts after gripping the scaffolding looking like I was about to throw up after every interval. Evening workout was a set of hollow rocks 3x 30s and some core work.

Yesterday was 6x 800m @ with the first three at 226 and the last three at 222. I went 223, 226, 225, 221, 222, 220 followed by 4x 200’s at 28-29. I felt better as the workout progressed and it was nice to run the legs out at the end a bit.

The Genr8 has been right on the money with recovery. I take the prescribed 3 servings during the day, one prior, another immediately after the workout and an additional serving 60min thereafter. During the day I notice I have much more energy and am better recovered in the the proceeding workouts. This morning is an easy recovery day with an evening CrossFit Endurance WOD coupled with a little speed work on the bands.

Getting ready for lots of turkey and sweet potatoes!

Never let it rest,

Saturday Long Run

Posted: November 6, 2010 in CrossFit, CrossFit Endurance
Tags: ,

Today’s long run felt right on the money. 1 hour 37 min. Although my legs were a little achy from spikes the day before on the hard-ass track known as Kezar, I felt strong. The pace always starts nice and easy and the last half I’m always focusing on coming back faster. The course today was from the top of the Sunset down to the beach then North to Land’s End. On the flats I was averaging sub 6 min pace.

Unfortunately I didn’t get to the gym for my usual heavy squats before the long run. Post run is always recovery movements ie. 3×10 pushups, squats, kb swings, ghd situps and pullups.

Even though today felt like I could have gone farther and pusher a little harder, I’ve become a firm believer in the Golden Rule: walk away with a little left in the tank. Save that last bit for competition. And although its taken me all 30 years of my life to actually embrace it, I believe riding that thin line is the key to future high performance in all athletic endeavors and the true root of an athletes self-knowledge.

Tomorrow is a rest day. Sweet!

Never Let It Rest,

Every time I go out for a run, pick up a barbell, stretch, eat, sleep, etc., I have an agenda. My agenda is to become faster and stronger. Specifically, it’s to run 3:55 in the mile. So when I put on my shoes and hit the trail for my long run, I’m focused on a specific task. For my long runs, I’m focused on an intensity level of about 75% (just below tempo effort) for a period of 90minutes or more. Some days that looks like 5:50/mile pace, others it looks like 7:50/mile pace. The key is adjusting the intensity according to how I’m feeling for that day within the above parameters. When finished, I should feel relaxed and comfortably tired.

Before my long runs (within 1hr before), I like to do a 5×3 max effort back squat or deadlift. This gives me two different domains for the day. A fast/explosive work coupled with long moderate intensity. I believe the strength/endurance gains are absolutely unmatched and I also feel recovered quicker than when I don’t perform something heavy.

For a better part of the week I’ve been dealing with a stomach bug Joss brought home from day-care (an easy scape-goat guess), so today’s LR was going to err on the light and easy side. I managed about 10 miles averaging just below 7min pace. Actually at around 45min, I was still feeling like dirt and decided it might be better to head in. At that moment I made a conscience decision to feel “light and relaxed”. Before long, my pace quickened and another 25min was tacked on the clock. Feeling like I could have done more, I erred on the side of caution and shut it down.

Ideally, I would head back to the gym after a LR and perform 100KB swings in addition to the CrossFit Endurance prescribed recovery movements (3×10 of squats, GHD’s, situps, pushups) all in an effort to regain range of motion (ROM). Hip flexor stretches (deep lunge position with my back foot on a box, outside arm reaching as high as possible), hamstring/quad stretches are also a part of the regime. In my mind, inarguably the greatest detriment to running form I see is loss of ROM caused by tight hip flexors/psoas. Not only does this pitch the athlete forward (breaking at the hips), it causes the runner to land at the top of the foot (rather than midfoot), putting greater strain on the plantar and achilles. In other cases the athlete will just stick his foot out in front of him to “catch” himself, thus the heel strike. Both scenarios are bad and lead to many of the common runner injuries.

See why your back is hurting??


Much of what we do in the gym is trying to reclaim loss of ROM. Sitting or being in a fixed position for long periods of time (cars, desks and running) destroys hip function over time if not properly addressed. As we know now, hip function is crucial for the endurance athlete.

See you in the gym,

PS. If you scroll through some of my earlier posts, I talk about stretches and exercises to help open up the hips.