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 you are running either the half or full in two weeks, now is a really good time to start coming up with a specific race-day nutritional plan, if you haven’t already. If you’re not sure where to start with that, just ask!

This week’s programming:

Monday & Tuesday Running: 3-7 x 4:00, recover 3:00, hold distance steady across all efforts

Monday & Tuesday Rowing: 3-7 x 4:00, recover 3:00, hold distance steady across all efforts (Yup, it’s the same)

Wednesday & Thursday Running: 1 mile x4, 4:00 rest

Wednesday & Thursday Rowing: 2-4 x 2k @ 90% of 2k TT pace, 5:00-10:00 rest between, hold efforts within 1:00-2:00

Saturday Running: 60:00 time trial – cover as much distance as possible. If you’re doing this on your own, post distance to comments.

Saturday Rowing: 30:00 time trial – cover as much distance as possible.

If any of those distances look intimidating to you, either because you’re still working on your technique, you’re new to running, or you’re not ready for that kind of distance, please remember that running and rowing are just as scalable as any other WOD that we do!

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