Rest Breaks

Proper timing of rest breaks is critical during interval training. I learned this at a young age when my Dad coached me in track. A 30 second rest break vs. a 2 minute rest break can make a world of difference on the metabolic pathway your training; how quickly you recover; the timing of when you want to peak for a specific competition; and the consistency of the splits across the board.

Manipulating rest breaks allows the coach to push an athlete to different extremes. I've seen this 1st hand with myself and a few other coaches I run with during the week. The consistent track work we put in each week has allowed us to sustain multiple workouts in a given day and at a competition without breaking down, and we are able to fight through lactic acid barriers that often hinder many CrossFit athletes.

For example-- running 100m sprints on the minute for 10 minutes is vastly different than running 10x100s with 90 seconds rest. Both are great, BUT it all depends on what your end goal is for training. That is where a coach is helpful.

I am loving track workouts and the science behind the manipulation of a rest break. It's never too late to start!

Age is only a number

Track is my 1st love. I made my typical visit to Westlake track last Friday and met 2 of the most sincere, hard-working, full-of-life men--> Lamar & Rob. These guys were warming up, doing track drills, running sprints, and then ending with Dynamax med ball work after the track workout. 200 repeats were on the schedule for them that day along with Lamar working on his hurdles.

After our conversation I was inspired and reminded that age is only a number. You can do anything if you put your mind to it. Rob (pictured on the right) has lost 90lbs! He's an ex-athlete who has a new found love for fitness and health. Check out his blog about our track visit.

After talking with them more I learned about the track circuit in Austin and how I can be more involved. Check out the schedule for Track For Life HERE. Plan on seeing me out there this summer. I might even have to sport some Michael Johnson gold spikes.

Is there anything you stopped doing athletically because you thought your time had passed? If so, I encourage you to give it a try again. It's never too late. I'm inspired all over again. Friday was a morning where I saw the miracles of Jesus in the making. I changed my schedule from the original plan and it turned out to be the perfect morning.

Zilker Relays continued

Boot Camp coaches sweating through a Relentless workout.

 Zilker Relays are only a few days away. I have continued with my training involving a greater focus on timed intervals and dropping into a Relentless Boot Camp once a week. Today all of us boot camp coaches took on a workout programmed by Coach Heather Reed. It was a doozie at 1:00 in the afternoon. After that workout, I feel more than ready to run 2.5 miles on a Friday evening.


Last Thursday I did the following track workout: 8 x 200m sprints with 60 seconds rest.

I rested about 5 minutes and finished with 6 x 40yd sprints barefoot on the football field. I worked on quick leg turnover and arm drive. Running barefoot really helps me feel where I am striking on the ground and to pull, pull, pull with my hamstrings for speed.

Who will I see on Friday sportin' their Double Cs and/or Relentless gear to kick off Labor Day weekend with a fun run?

Manzano Mile

This past Saturday I ran on a mile relay with Carey Kepler, David Deleon, and Jeff McKinney for the Manzano Mile. CrossFit Central had 2 teams out there competing. It was so much fun! I ran 70seconds and we placed 5th overall with a time of 4:18. I will run a 63second open quarter within the next 2 months.

A couple of videos were posted on Flotrack with hilarious commentary regarding us warming up prior to the race. Who would have thought that our warm-up drills would be such an intimidating factor. Ha!

Video #1: CrossFit Central ready to PUMP YOU UP

Video #2: 4x4 Pre Race Speech and Interviews

Just run...

On Sunday I ran the Cap10K for the 2nd time and did 6 minutes better than last year! 48 minutes flat. I have turned over a new leaf with running recently and truly enjoy getting out in the community, meeting new people, racing with clients and friends, and simply having fun. No pressure. Just run. The end results have been beyond rewarding.

As I say time and time again, CrossFit prepares you for anything. No long-distance training at all for this race. 4x per week of CrossFit workouts and 1x per week track workout, and I was fully prepared. The best part of this race was it was the opposite direction from the half-marathon. Every hill I battled in February was a piece of cake on Sunday.

I challenge you to pick one of the upcoming races from the Relentless Race Calendar, and watch how well you are prepared to do any fitness test thrown your way.

Carb Loading???

Over the past few months I have competed in more 5Ks, 10Ks, adventure races, and even a half-marathon. I am always entertained when I go to these races or attend pre-race parties and hear everyone talking about "carb-loading" the night before the big day, or justifying how they can eat whatever they want post-competition.

NEXT.

Quick recap: The night before the half-marathon I remember eating a regular meal full of green leafy vegetables cooked in coconut oil, grass-fed beef, and avocado. Nothing out of the ordinary. The day of the race I had my normal breakfast of eggs, swiss chard, chicken sausage, and avocado. The only difference for race morning was I ate 1/2 of a banana while walking to the start line. Even post-race nutrition was similar, I drank a protein shake, but also added in some grapes and berries (about 1/2 cup) with my meal of more meat and veggies.

A big question I have been asked is if I consumed lots of water, electrolyte drinks, or goo when running. The answer is a resounding NO. I literally took 1 water break the entire race and never felt the need for an energy jolt of goo. I made certain to hydrate well the week before with lots of water, and it worked.

When you start fueling your body with lean meats, vegetables, good fats, and some fruit, you will be amazed at the results you see physically AND in performance.

The old mentality of "carb-loading" on pasta, bread, rice and eating copious amounts of crap after a race is a faux pas. I challenge you to start moving towards a cleaner way of eating and watch for yourself.

My next race is the Cap10K this Sunday. Are you racing? Check out the Relentless Race Calendar of all the events Relentless Boot Camp & CrossFit Central coaches will be competing and/or attending.

Running...

Running long and hard is an ideal antidepressant, since it's hard to run and feel sorry for yourself at the same time. Also, there are those hours of clearheadedness that follow a long run. -Monte Davis

I run my very 1st 1/2 marathon in February. Over the next few months I am changing my interval training days on the track to more distance on the road or mile repeats. My friend & fellow boot camper, Michelle, emailed me the quote above. It reminded me of when I was in high school and I would go on a long run after getting upset with my parents, arguing with a boyfriend, or just having a lousy day. The endorphins truly do go to work and clarity appears.

I am excited to watch my mental toughness and physical endurance increase over the next few months. Training at SICFIT Austin and 1 (maybe 2) days per week of longer runs, and I will be ready to crush the Austin 1/2!


Watch out friends for all the mental clarity that is to come over the next few months!