Endurance Programming 1/14-1/20

Tuesday 4 Rounds for time: Run 400m 50 air squats Thursday Tabata running (for distance)   The Broad Street RunĀ is coming up on Sunday, May 5. That may seem like a long time away right now, but 4 months is just about the right amount of time to get your body ready for 10 miles. […]

Endurance Programming 11/19/12-1/5/13

This week is the beginning of a new 6-week running cycle. We’ll be starting back with the basics with very approachable workouts. If you’ve never come to running class before, now is the perfect time to get started! Do you look at running on the schedule and think about how you wouldn’t touch it with […]

A Shameless Plug

As part of running the Philadelphia Marathon, I’m also fundraising (fundracing, ha!) for Back on My Feet. From the horse’s mouth: “Established in July 2007, Back on My Feet is a four- to six-month program that uses running as a vehicle to teach critical work and life skills, including discipline, respect, leadership, team work and […]

Do I Need New Shoes?

I get lots of questions about shoes. Should I run barefoot? Should I get minimalist shoes? Do I need CrossFit shoes? The answer? It depends. There’s always the point of view that you really don’t need any gear to go out and work hard. And there’s something to be said for that. However, your feet […]

Week of 11/12

This is a deload week as we prepare for the Philly Marathon, Half, and 8k this weekend. Monday Running 7a: 6×200 for quality, jog back to start for rest Rowing 530p: :30 on/1:00 off, 10 rounds Tuesday Rowing 7a: :30 on/1:00 off, 10 rounds Running 530p: 6×200 for quality, jog back to start for rest […]

Colder Weather

“We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves. The more restricted our society and work become, the more necessary it will be to find some outlet for this craving for freedom. No one can say, ‘You must not run faster than this, or […]

Why Does Technique Matter?

Dr. Lieberman is a professor of evolutionary biology at Harvard. If you’ve read Born to Run, then you’re already familiar with the name. He runs a lab at Harvard testing all sorts of data points regarding barefoot running, mid-foot striking vs. heel striking, and all other sorts of good stuff that give us legitimate scientific […]

Week of 11/5/2012

This week will be our last of heavy training for the Philadelphia Half/Marathon folks, as next week will be our deload week. After the 18th, we’ll start to transition more and more into skill work and general conditioning WODs, like those “Conditioning-only” classes that we used to hold at 630a a little while back. If […]

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