Sisters Without Blisters

Jenny, Tina, and Celia attend my Tu/Th 8am Level 2 boot camp at Barton Hills Elementary. Last weekend they ran the Texas Independence Relay along with a crew of other ladies. The relay was a 200 mile run with 40 relay legs. Not only did they break the Women's Masters record for the relay -- they were the overall top women's team this year!Way to go Sisters Without Blisters.

Tina writes-
Leading up to the 200 mile relay, I was super nervous. I was worried about letting my team down. I hadn't been running. Work and life were crazy; typical for so many of us. The only thing I was consistently doing was CrossFit once a week. Looking back now at my pace and how well I did, I am convinced that what got me through the race was the endurance I had built up doing CrossFit for nearly 2 years. Also having Megan's voice in my head saying "you can do it!"  and of course, a little bit of stubbornness helped. Thank you, Megan! 

Jenny writes-
When I was training for a marathon and not doing boot camp, my upper body would get really fatigued during my long runs. At a certain point, my arms would even start aching! That was totally not an issue during the relay, even after four legs. 

I am so proud of these gals! Who's next for testing their endurance training without running your body into the ground? April classes begin on Monday.

 

2013 Training

I am pretty excited about my  new training protocol for 2013. I always consistently workout, but when it is left up to my own programming, it is easy to only work on the things I am good at versus where I need to improve. With that being said, I spent a few days over our holiday break and mapped out what made the most sense for me given my still injured foot/Achilles and my fitness goals for 2013.

What I do know is that I need a combination of metabolic conditioning and strength training to be in the best shape. One without the other does not work in my favor. I have incorporated CrossFit, CFE, Gymnastics WOD--specifically, the Flexibility, Quality, and Practice components, and Strictly Strength. For CFE, I am using a rower or stationary bike for the long interval day and tempo/timed trial days, and I am trying to make it to the track for short intervals days. Eventually I want to be on the road running but until the foot heals, the rower or bike is a must.

Below is what I have mapped out for the year:

Monday
Warm-up: Gymnastics WOD
CrossFit conditioning: pull WOD from website for CFE Strength & Conditioning
Endurance: Short interval (done 3+ hours before/after above)

Tuesday
Strictly Strength

Wednesday
Warm-up: Gymnastics WOD
CrossFit conditioning: pull WOD from website for CFE Strength & Conditioning
Endurance: Long interval (done 3+ hours before/after above)

Thursday
Strictly Strength

Friday
Rest and/or work gymnastic skills with Coach Chelsea Ross

Saturday
Tempo/Timed Trial

Sunday
Rest

After 3 months, I may only do 2 CFE WODs a week and alternate between a short and long interval but keep the tempo/timed trial. It all depends on my recovery and attaining my goals. What does your 2013 training schedule look like? Have you made any changes/additions? Let's hear it in the comments section.

Research recap

To be continued from Why I heart Arginine...
 
Journal Applied Physiology, 109: 1394-1403, 2010 -- Arginine Supplements Prevent Fatigue During Exercise
Arginine is an important amino acid used to produce nitric oxide, which is critcal for blood flow control. British researchers from Exeter University found that supplementing 6 grams of L-arginine reduced blood pressure during exercise by 7%, increased blood levels of nitric oxide by 100%, and endurance capacity by 21%. Arginine supplements increase blood flow control and could be a valuable supplement for endurance athletes.

All the more reason why Arginine Extreme is a phenomenal product too from Advocare! I dare you to try this before your next CrossFit Central endurance workout on Tuesday night, 6:15pm at Austin High with Melisa Rehm.

1/2 Marathon in the books

My very 1st half-marathon in the books. Woohooo!!! Coach Alex Janss posted a video on the Relentless Boot Camp fan page and asked-- Why do you run?  I specifically signed up for this race because one of my 6:30am Deep Eddy boot campers and dear friend, Michelle, is one of the head honchos for the event. After watching the marathon last year, I said I would do it and wanted to keep to my word. A year later, the event is sponsored by LIVESTRONG and my Poppie (grandpa) is battling cancer. The whole race took on a completely different meaning for me.

Around mile 9, the LIVESTRONG water stop was set up and quotes were written all along Cesar Chavez. I teared up in the middle of my run at this point. When I got up on Sunday morning, I was running in honor of my Poppie and his battle with cancer. I was running because God has blessed me with good health. I was running because I have the ability to run. I was running because I had never run that far of a distance in my entire life and wanted to prove to myself that I could do it.

After the race on Sunday, I am 100% more connected to the endurance community in Austin and relate to the triathletes, marathoners, and half-marathoners in the CrossFit Central family in a completely different capacity. I now have 3 athletes from my Trojan Challenge team signing up for the 1/2 next year (one of them this being their very 1st one), and my little sister inspired to run a 5K in April. I believe even more how well CrossFit and Relentless Boot Camps prepares athletes for these races without overuse injuries.

4 days a week training at RedBlack Gym, 1x per week track workouts, and about 4 long runs with Michelle (longest 8.5 miles besides the Tough Mudder), and I finished the race in 1hr 59mins.  I'll battle with someone who says CrossFitters can't run distance.

The last 3 miles were brutal, but I did it. Thank you to everyone who cheered for me along the way! The support was beyond appreciated. On to the next one...