Category: WOD

This is the page where workout of the day will be posted along with comments.

Run Challenge!

run2June 2015 Run Challenge 

What is it?

’30 Runs in 30 Days’ is an opportunity to improve your aerobic fitness with the help of accountability, camaraderie and a little bit of financial motivation. The idea behind the challenge is that we all need encouragement to build our run fitness and by running small amounts each day we can achieve that goal safely. Frequent, shorter runs are less taxing on our joints and create a habit that can stick with us long-term.

Step #1: Sign up for the challenge at the gym and put $5 in the envelope on the desk. Cash only, please.

Step #2: Commit to running (at least) one mile for each of the 30 days in June.

Step #3: Record your miles on the Google docs spreadsheet linked through our website
and FB page. (If you have already signed up for the challenge, your name is added to the spreadsheet. Look for your name along the bottom of the screen. You can add yourself, too. There is an embedded formula for calculating your miles.)

Step #4: Cross your fingers that your name will be selected in the raffle and you’ll win the pot of money. (Lisa Kring won $240 in the January Run Challenge!)

What if I hate running?
Running provides amazing stress relief as well as a great workout. Listen to music, run with a friend, contemplate life and/or enjoy the peace and quiet!  Another tip to keep running interesting is to find new places to run, including nearby trails. The trails at nearby Green Mtn and Bear Creek are great options. The nearby parks, Cottonwood and Kendrick Lakes, have pleasant loops around their lakes.

How do I have time to run every day?
It is just one mile! I bet you have an extra 10 or 15 minutes in your day, especially if you tack it on to the beginning or the end of your CrossFit workout. Four laps around the parking lot is a perfect warm-up or cool-down. In fact, if you run before­ and after the WOD, you can add 2 Runs (as well as two miles) to the spreadsheet.

What if I can’t get to the gym every day?
The runs can be done anywhere. This challenge is going to be on the ‘honor system’. Run at home, at work, out of town, at the gym, etc, and then record your miles on the Google docs spreadsheet.

But I don’t have a GPS watch to track my miles:
Jog around the gym’s parking lot four times at a moderate pace and see how long it takes you. Use this as your aerobic pace to measure how many miles you run anywhere. For example, if it takes you approximately 12 minutes to run a mile around the parking lot, you can guesstimate that you ran 2.5 miles around your neighborhood in your 30 minute run.

What if I miss a day?
You might miss a day or two due to illness or busyness. You can make it up by running twice on another day…say, once in the morning and once in the afternoon or a mile before the WOD and a mile after the WOD. That might become tedious so try not to miss a day. This challenge is all about consistency and dedication to a goal.

What if I run more than 1 mile per day?
Remember that a run only has to be one mile to qualify as a run for that day. Running two miles at once does not equal two runs. However, you can increase your odds of winning the raffle by running more than 30 miles in the challenge. For every 5 miles you run over the 30 mile minimum, you will earn another raffle ticket. For example, if you run 2 miles each day, you will have run 30 extra miles for the challenge, thus earning yourself 6 extra raffle tickets.

One caveat here with increasing miles: do so gradually. Don’t run 30 miles in the first week if you’re not used to regular running. Start conservatively and, if you choose to increase weekly mileage, do so by roughly 15% each week as a safe guideline.

The Challenge begins on Monday, June 1st. Get excited and bring in your $5!

Happy Running,

Kathy

Saturday WOD (5/30/15) Run up hill.

Run

Green Mtn Trail Run/Hike
One WOD ONLY at 9:30.
Meet at the main parking lot on Alameda Pkwy
Option #1: Run/Hike one time up the John Hayden trail to the tower. Enjoy the outdoors and get a great cardio workout.
Option #2: Complete two intervals of this climb with a 2 minute rest at the tower and a 2 minute rest at the trailhead before Interval #2. The goal is to match or negative split your first interval.