A. 4 Sets of 10 Strict HSPU's
B. 10 min AMRAP:
15 Russian KB Swings (53/35)
Run Preparation by Jocelin Lee
Back in January, fresh off my New Year’s Resolution high, I braced myself and signed up for the Dumbo Double Dare at Disneyland over Labor Day weekend: 10K on Saturday, half marathon on Sunday (19.3 miles in two days). I had run a half marathon back in 2010; I figured if I could do it once, I can do it again. I had no game plan, and I had yet to even discover CrossFit!
When I trained for my first race in 2010, it was standard fare: base runs during the week, long runs on weekends, increasing mileage weekly. I put in 25 – 40 miles per week, pounding the pavement religiously until I crossed that finish line. Almost immediately after, I hung up my running shoes and called it a day.
Over the past 6 months or so, CrossFit has taught me (the least athletic human you may ever meet) to love to sweat, and to focus less on results (no more agonizing over numbers on the scale) and more on the process. But two months ago, it dawned on me that I hadn’t run more than a 5K in years, and that to handle the Double Dare I had better start training specifically for it. I had flashbacks of all the hours I spent running in 2010 and feared for how it might impact my CrossFit schedule. What I didn’t realize was that all the hours spent at CFR had already gotten me most of the way there.
I started by adding a single run to my regular 4-5 day CrossFit schedule, and much to my surprise I was able to increase that mileage comfortably by 1-2 miles each week. In less than 6 weeks, my weekend runs had increased from 3 miles to 8-10 miles. No grueling base runs – just one nice, long, beautiful cruise per week. It was exhilarating to reap the rewards of all the conditioning I had put myself through, peeling myself out of bed for all those lovely 6 am WODs.
Last week, I spent 3 days away from CFR to rest for the Dumbo Double Dare (panic-stricken over missing CrossFit each and every one of those days). I told myself to take the 10K easy and stopped for many photographs around the park so that I wouldn’t be beat for the half marathon – but as it turns out, a 10K isn’t quite just a walk in the park, and 5 miles into the half marathon Sunday morning I was feeling the burn. As I approached the mile 10 marker, I didn’t just hit the dreaded runner’s wall – I slammed into it. My legs were barely mine and I couldn’t imagine continuing for another 3.1 miles.
This is where all of you came in. I told myself this was just another WOD (well, some demented 2 hour beast of a WOD that I wouldn’t put past Ryan to program), and just another day of pushing through the pain and getting over that mental hurdle. I thought about all of you who have completed the most impossible workouts with me, all of you who cheered me on and coached me through the most torturous days. This confidence got me across that finish line on Sunday with a 14 minute PR from 2010.
It wasn't until after it was all over did I realized it had been a full 20 days since my last long run (due to my own poor planning). What I did do during those 20 days, however, was CrossFit - and as you know, I finished those 19.3 miles. And no one is taking my PR away.
So if any of you are considering a race – stop considering and register. If I (the least athletic human alive) can do it – you can too. You are so much more prepared than you realize. I, for one, have already signed up for the Tinkerbell Half Marathon in May 2015!