Thursday, June 19, 2008

Tempo + Cross Fit


I really like tempo runs. They are tough, but when I finish, I feel elated - especially when I nail my goal paces.

Workout Goal:
15 minute warm-up
4 miles at 8:25 min/mile pace
15 minute cool-down

Actual Workout:
15 minute warm-up --> 1.5 miles
2 miles, splits = 8:05 and 8:11
water break (~2 min)
2 miles, splits = 8:20 and 8:29
15 minute cool-down --> 1.5 miles
7 miles

Though each mile was progressively slower, I felt strong. Left hip still a little achy, but doesn't bother me once I've warmed up.


For time:
50 30 Sit-ups
50 Double-unders Single Jump-rope
50 30 Sit-ups
50 Walking Lunges
50 30 Sit-ups
50 Burpees
50 30 Sit-ups

Time to complete round = 18:10

Dismal. I can't even do a sit-up in good form. I have to use my arms for momentum as I reach forward rather than tucking them behind my head. I thereby did 30 rather than the prescribed 50. I'm just starting though so I expect I'll see improvement in a few weeks.


  1. I'm elated when you nail those impressive paces too :-)

  2. Nice nice tempo.

    Great job with the cross fit routine also. You'll get stronger sticking with it.

  3. Looks good to me! I can't even do 10 situps :-X Ouch!

  4. Great job on the tempo run. I am considering starting crossfit once I get through this race season


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