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Old 09-08-2008, 12:14 PM   #1
Lorne Goggin
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5k Thursday. Need advice.

I have been doing CF for about 4 months now and will be doing my first 5k (since starting CF) Thursday. Since Tuesday will be a rest day, what would my fellow CF'ers do Tuesday Wednesday to get ready for a Thursday night 5k race.

My last 5k was in May and my time was 28 min.

Thanks for any advice.
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Old 09-08-2008, 12:15 PM   #2
Jason David
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Re: 5k Thursday. Need advice.

Eat well and go for a walk.
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Old 09-08-2008, 12:43 PM   #3
Steven Bowser
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Re: 5k Thursday. Need advice.

good running shoes.
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Old 09-08-2008, 04:23 PM   #4
David Sumner
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Re: 5k Thursday. Need advice.

Don't slam your legs or tweak your back if you have a bad one of those. Maybe do a longish row one of the days, at least 2k. A 5k row would approximate your time on a 5k run. 100 burpees for time would make your 5k run a blissful experience by comparison.
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Old 09-09-2008, 06:29 AM   #5
Kelly Kindness
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Re: 5k Thursday. Need advice.

Doesn't sound like you've been running too much since CF-ing...I'd say put in a workout Wednesday but make it a light one. If you're going to go all out Thurs at the 5k, it'd be hard to do if you maxed out on heavy squats Wed. Ideally, I'd say workout Tuesday and take Wednesday as a rest day and just do some walking and stretching.

However, if you've been running pretty consistently in addition to the WOD, then maybe you don't need to change anything. Just make sure you get enough sleep Wed night and are well hydrated Thursday!

Our running team has a 5k Saturday morning, and I plan to work out as normal Thursday and then Friday just run a couple miles slower then normal and do some yoga to stay loose. (I run quite a bit outside of the workouts at my affiliate.)

Good luck!!
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Old 09-09-2008, 08:06 AM   #6
Justin McGinley
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Re: 5k Thursday. Need advice.

Start slow, and finish strong.
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Old 09-10-2008, 09:37 AM   #7
Lorne Goggin
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Re: 5k Thursday. Need advice.

Thanks everyone for the advice. I'll post my results Friday. I am hoping for less than 30 min.
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Old 09-10-2008, 10:55 AM   #8
David Sumner
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Re: 5k Thursday. Need advice.

I am sure you will surprise yourself. The mistake I made in my first run after doing crossfit for a few months was going all out (6 minute pace) as soon as the crowd started to thin out. That lasted about 2 miles. Everyone I passed up until that point started to pass me, one by one After a few minutes of walking and working out a major cramp in my side. I was able to get back to running and finished in 23 minutes, 30 seconds slower than the 5k I ran before starting Crossfit. But, I looked darn good the first 2 miles For some strange reason I kept getting the urge to do 20 burpees, 50 air squats, or something with a kettlebell, anything other than more running
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Old 09-16-2008, 08:47 AM   #9
Jason David
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Re: 5k Thursday. Need advice.

Quote:
Originally Posted by Lorne Goggin View Post
Thanks everyone for the advice. I'll post my results Friday. I am hoping for less than 30 min.
Well? How'd it go?
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Old 09-16-2008, 02:40 PM   #10
Lorne Goggin
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Re: 5k Thursday. Need advice.

Sorry to say, I think I hit a wall. Not sure what happened. Made it to 2 mile mark at 17 min. Was feeling ok. By 2.5 I was getting dizzy and legs were cramping. Had to walk a few times. Final time was 32:30. After it was over we were told the race was actually .22 miles too long. So I am saying I would have been done right at 30 min. However, still dissapointed since I was at 2 mile mark at 17 min. :-( That means my last mile was 13 min. Ouch!
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