WOD:

35-25-15 reps for time
Ring Dips
Broad Jumps
Sumo Deadlift High Pulls (75#/55#)
GHD Hip Extensions
Kettlebell Swings (1.5/1.0 pood)

Post time to comments.

Brooke gets serious with the hang power snatch.

Race Pacing

As of today we are officially 50 days away from race day at the Eugene Marathon. For those of you who have been following the marathon training plan that I am writing, there are a couple of you out there, you may be wondering how to pace yourself for the marathon (or 1/2 marathon, or 5K…whatever you are signed up for). Well, wonder no more, because we have the answer. You certainly will not be able to go after the race at the same pace you are using during the marathon training WODs. If you can, we need to talk about sponsorship and getting you on the international circuit. Since none of our training includes race pace running and certainly no LSD (that’s long slow distance…not a drug reference), how will you know how fast to run during the marathon? That’s where the McMillan Running Calculator comes in handy. Simply plug in a recent best time for a given distance, hit “calculate” and voila out comes your predicted best times for a whole myriad of distances. It also calculates the paces you should be running at during training for certain distances. Don’t put too much stock in this, as our training is pretty much all out, but you can compare your 200m, 400m splits and time trial times to see how accurate the calculator is. I believe you will find it to be quite accurate.

Once you have found your predicted race time then you can create your mile split chart. Click here on Cool Running to create your split chart.  Once your chart is created, you can print it up, cut it out and tape it together to create a split chart wristband.  I’d recommend covering it with scotch tape to waterproof it.  If you want something a little bit more detailed you could also check out Races2Remember’s Pace Bands.  For a fairly low fee they will create a pace chart for you that is customized to your specific race.  I have personally never used this service, just found it online today.  Interesting concept, fairly low cost, might be something to consider.  This probably would be more important for a race that has a lot of undulating terrain, say Seattle Marathon maybe.  Not sure how important it is for a course like Eugene which is fairly flat.

7 weeks of training left for this event.  It should be an epic weekend and I can’t wait.  Kitsap CrossFit is going to rock this race and have an absolute blast.  BTW, if you haven’t registered yet, better do so.  Sure would suck if it closed before you got a chance to register and the cost goes up on April 2nd.