Many of you have asked, “Can I run a 5k?” or “What do I need to do to train for a 5k?” There are a couple of answers that can be provided. One involves a follow-up question. “What are your goals with the run?” To simply answer the two questions, “Yes, you can run a 5k if you have been CrossFitting 4-5x a week for 2 months. And to train for a 5k, continue CrossFitting.” If your goal is sport-specific, meaning you want to achieve a specific goal related to time, then a more sport-specific training program (i.e. a 5k run program) can be added to your current CrossFit training.
From CrossFit Endurance
How am I going to become efficient at running if I am not running long distances? CrossFit avoids this to avoid third wave adaptations (see below) so as to produce athletes that are “generalists” rather than specialized in one area. By CrossFitting you will retain the generalist approach. While completing focused anaerobic endurance training you will develop the third wave adaptations necessary to become efficient at your sport/s.
Third wave adaptations occur through repetitive exposure to movements. It allows the body to become extremely efficient at movement. In endurance training the traditional belief is that the more you run, the more efficient you will become. This is not correct. Studies show that running economy will be improved more through anaerobic training than endurance training (Explosive-strength training improves 5-km running time by improving running economy and muscle power. J Appl Physiol. 1999 May;86(5):1527-33.).
Stamina replaces LSD or aerobic training!
To read more go here. Grab Coach Chennelle, Coach Will or email us to learn more about endurance training or triathlons. Let’s get racing!
In Their Words…
What type of sport-specific training did you do to prepare for the City of Oaks race? Meaning, did you do any distance running prior to and if so, how much and when?
Barden: I did absolutely no distance running before the race. I was simply attending crossfit five days per week. While the endurance required to run just the 10k was taxing the body in a different way, I did not find it terribly difficult.
Jen. B: I did not train specifically for this race with running. My only “training” was 4-5 classes / week at CFR! I felt “ok” about it because I have run half marathons before and I knew mentally what to expect (which is a huge part of it for me).
How did you feel during the race?
Barden: From miles 1-3, I was fine and exhilarated. 3-5, I began to breakdown a bit but did not stop. And the final mile, just the thought of finishing such an awesome feat was motivation enough!
Jen B.: During the race I felt really good up until the 10 mile mark. That’s when my leg muscles were feeling exhausted and I could feel my body slowing down a lot. I knew that quitting was not an option so I kept going.
Any thoughts during the race about your training? Did it prepare you as expected?
Barden: “Keep going dammit!” I did stretch for about 20-30 minutes before. Hamstrings and quads mostly, I probably could have done more with hips as my butt eventually started hurting.
Jen B.: I decided to sign up for the race the day before. Of course I wished I had at least a few “long runs” under my belt but hadn’t made the time to work them into my schedule. Since I did not specifically train for running a 31.1 mile distance, I wasn’t as prepared as I would like to have been. However, I feel strongly that my training at CFR was great preparation for a race like that. Having that “strength and endurance” piece to get you through is key! I have run half marathons in the past where my only training was running and they were difficult. It’s not just running that prepares you, it’s your pshycial strength and endurance that gets you through. For my next 13.1 mile race I will train by continuing to crossfit, adding a long run during the week, and some additional sprint work outside of CFR (and hopefully not wait until the last minute to sign up!).
How did you feel immediately after? Include personal feelings here in addition to physical.
Barden: I felt great afterward! A little spacey and hungry perhaps.
Jen B.: After crossing the finish line, I was pretty dazed and out of it. All I could think was [in robot voice] “must get water and bananas.” I felt relieved it was over and proud that I had finished!
The day after, how did you feel, muscle-wise?
Barden: The day after was rough. My right knee experienced limited range of motion. I hobbled around work all day. It cleared up later in the evening with a little rest and continued, slow movement of the joint.
Jen B.: I was extremely sore. My legs, especially my calves and hamstrings, were shot. In past 1/2’s where I’ve trained, my recovery was a lot quicker and by the next day I was good to go. If I learned anything from not training (i.e. running), it’s yes, I can run a half marathon by simply crossfitting regularly which is amazing to me! However, if I want to make the last few miles easier on myself and my recovery quicker…then I need to add in some long distance running to get my legs ready (and sprint work to better my time).
How has the recovery process been?
Barden: Other than the knee for about 12 hours, great!
Jen B.: It’s been long, about 2 days of extreme soreness. Today is Day 3 I feel so much better!
What did you do to aid in recovery?
Barden: Very little… I probably should have done more, e.g. icing of knees, elevation, ibuprofen, etc.
Jen. B: Fluids / Protein / Epsom Salt / Stretching / Staying active.
Resources: Testimonials from CrossFit Raleigh athletes!
Special Hours of Operation for the Thanksgiving Holiday.
Wednesday, Nov. 23 – NO 6:30 p.m. class
Thursday, Nov. 24 – NO CLASSES
Friday, Nov. 25 – 9:30 and 10:30 a.m. ONLY
Saturday, Nov. 26 – 9:30 and 10:30 a.m.
Sunday, Nov. 27 – NO CLASSES
CrossFit Goals Seminar
Monday, Nov. 14 at 7:30 p.m.
Topic: The Zone
* Understanding food as fuel
* The hormonal response to food and what the roll of each food
* Quality & Quantity (Paleo & Zone)
* Block explanation & assigning Block amounts
* Supplements ( fish oil)
Nutrition Lectures are Wednesday, Nov. 16th, and again on the Monday, Nov. 21st at 7:30 p.m. (Same topics discussed at both days/times, approx. 45 mins in length)