More science!

Based on my short intervals today, thought I'd throw out a recent blog post from Zone5Endurance, a site that admittedly, focuses the importance of strength and high intensity training for endurance athletes. The main point in the research they cite is how quickly short bursts and repeats can contribute to aerobic capacity (yes, the capacity you need to run marathons).

Here's the key: the research "reveals the crossover from dominant anaerobic to dominant aerobic energy production can occur within the first 30 seconds of intense activity (correcting the old misconception that aerobic energy dominance requires several minutes or more and/or sub-maximal intensity)."

So much for Merrill's Mark Allen training program...

Here are the WODs I did today:



Crossfit mainsite, "The Chief:"
Max rounds in 3 minutes, 5 cycles, 1 minute rest between cycles.
3 power cleans (135#)
6 push ups
9 squats

mywrite: splits: 4+3PCs+6PU/4+3PCs/4+3PCs/4+3PCs/4+1PC.
After the first round, had no expectations of holding 4 rounds throughout, but always finished first 2 rounds quickly, so it made it possible. First time doing this one, I liked it but it was rough. Lots of foam rolling the next couple days.


mywrite: From CFE, repeat 100m, recover 3:00, until form/pace deteriorates

Splits: first five rounds in 19s and 20s, last five in 18s. Thought I stopped at 9 rounds - started losing form. That's a lot of rest, but once I started pushing it (18 seconds), it felt right. I decided late (9 p.m.-ish) to go ahead and do this today, looking forward to rest tomorrow and no running until Sunday. And I thought it would torture Merrill to see I've run three times this week. (Seriously, don't go running yet dude). This was also after fish tacos and wine for dinner. Turned out sorta fun to be sprinting in front of the house in the dark.