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Weekly WODs: July 30 – August 5, 2012

July 29, 2012


This Tuesday we will meet at the Belmont Waterfront location at 7:00 p.m., all are welcome. We’ll spend a few minutes warming up with a little technique then launch into the WOD.

A. 1 mile run for time

B. 5 x 800 @ 2 min rest – maintain a pace that is 5-10 sec faster than the 1 mile pace.

Long interval day here. If you complete these runs on your own there should be plenty of rest to fully recover from the 1 mile run before starting the repeats.


(Meet at the Belmont Waterfront location 7:00 p.m. sharp)

A. 8 x 50 meter sprints @ 45-60 sec rest

6 x 100 m @ 60 sec rest
4 x 200 m @ 90 sec rest
2 x 400 m @ 120 sec rest

Short and fast.  We’ll work on building effort through the 50’s and really focus our work on top end speed. The 100’s, 200’s and 400’s are at a max effort. The rest should be enough that you feel recovered enough to give full effort. If not, consider more rest.


75 min run AFAP (As Far As Possible)

If you are following along here, we are starting to get into some considerable distance. Remember that while these are longer runs, they are not meant to be easy Sunday morning strolls on the lake. Try to give a strong, but consistent effort throughout the run. We aren’t looking for you to go full speed and crash. Instead, we want you at 85% throughout.

If you finish and think you could go longer, you didn’t do it right 🙂

Level Training:
(Long) 75 min run AFAP
(Mid) 50 min run AFAP
(Short) 30 min run AFAP

11 Comments leave one →
  1. July 31, 2012 2:05 pm

    1 mile: 5:39
    800s: 2:55; 2:54; 2:55; 2:44; 2:48

  2. Will G. permalink
    July 31, 2012 11:24 pm

    1 mile : 6:10
    800s: 2:55,3:03,3:10,3:25,3:10

    Nice programming not bad for my first endurance WOD, definitely going to try and fit more into my schedule

  3. Amelie permalink
    August 1, 2012 12:00 am


    1 mi: 6:06
    800s: 3:06, 3:06, 3:07, 3:07, 3:20 (booooo)

  4. Kelly permalink
    August 1, 2012 10:48 am

    Love that picture of Erich and Trey!

    Tuesday: 1 mile: 9:30 – new PR, fastest non treadmill mile ever
    800’s: 5:35, 5:00, 4:45, 5:00 and ?? Was huffing and puffing too much to check the clock.

    Dr. Hip Fixer was proud of my speed improvement, not proud of my lack of mobility still. I did not cry as he poked, prodded and stretched.

  5. Dani permalink
    August 1, 2012 12:37 pm


    1 mi: 6:22 (PR)
    800s: 3:16; 3:16; 3:16; 3:13; 3:13

  6. August 1, 2012 2:35 pm

    1 mi: 5:45
    800s: 3:00, xxxxx (pulled up with a foot problem recurring from last week)

  7. Erich permalink
    August 2, 2012 1:21 pm

    Mile: 6:38. Quite disappointed this given that I felt I had gone closer to a 6min mile. Slow without someone to push me harder!

    800’s were severely hindered by back and stomach cramping after first iteration…thus, the reason for massive time drop-off.
    3:20, 3:35, 3:58, 3:59, 3:55

    Still, glad I finished. Didn’t think I’d make it after the first 800 due to the severity of cramping.

  8. Dani permalink
    August 3, 2012 10:43 am

    Anyone meeting up to push the Sunday workout? When left to my own devices, I’m known to not move on Sundays!

  9. Dani permalink
    August 5, 2012 5:32 pm

    Sunday: 9.1 mile according to mapmyrun.

    Didn’t stop the time for water, etc. to keep it realistic. I finished with a lot extra in the tank, so I need to focus on getting uncomfortable.

    Any recommendations for how much/how often we should be hydrating on the longer runs?

  10. August 5, 2012 5:36 pm

    Awesome work! I think next week’s Sunday workout might help with “getting uncomfortable.” I’m planning on offering a group session next Sunday as well.

    Hydration is a excellent question. I’ll tackle that one in a blog post this week. As we get closer to the Marathon we will have a special sit-down session to run through some ideas for all the marathoners to consider.

  11. Nick A permalink
    August 5, 2012 6:08 pm

    Not sure why but I had it in my head that today was an 8 mile run for time – Oh well. Anyway I spent the first 2 miles trying to shake out some lower back soreness which thankfully decided to go away after about 19 minutes. Averaged 7:20’s on the last 6 miles.

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