Week 9 – Releasing you to the wild!
Alright ya’ll, we’re entering the final week of Project Endurance 2.0. It’s been a pleasure for Andy, Shep, and I to work with you over the last 10 weeks. We’re stoked to see some new PB’s coming up Wednesday. Get some!
So after next Wednesday we are releasing you into the wild to run on your own. I’ve seen some great improvements and I hope you all keep after it! Just because it’s over, doesn’t mean you can’t still get in touch with people in the group or outside of it and setup some running workouts. Just recycle what we’ve given you so far and get after it!
While you’re off in the wild, don’t forget to take care of yourself. Warmup, drill, workout, cool down and mobilize and stretch. A video below on a good template for a running warmup from Brian Mackenzie, the guy behind Crossfit Endurance, who we source a lot of our technique instruction and workouts from.
We’ll be doing another running seminar again in the spring. I hope you all join us again and keep forging forward. And we hope you’ll tell your friends and get them in here with us. In the meantime if you have any races you’re going to hit or goals you want to achieve feel free to seek us out and talk about it. If you want to do some private work as well, we’re always available to book a 1 on 1.
We’d also love some feedback from you all. Feedback helps make us better! You can post it publicly or email us, whatever you are comfortable with. We’d love to know what you liked about the seminar? What you didn’t like? What you want to see more of? Was there anything you expected of us that was missing? How was Wednesday night for you and is there a better time and day to consider for the spring? Or share anything else you want to tell us or get off your chest! WE dig it.
Run swiftly and quietly! Pull. Pull. Pull.
Afghan out.
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By Nathalie 04 Dec 2012
Hey guys – I had lots of fun doing this endurance session. I knew I wanted to run a race this fall so it was really good timing for me. However, after my 10k I definitely am much less motivated to run…and I’ve missed my homework the last 2 weeks. I did some practicing with running with the metronome, but didn’t actually do the homework. So maybe 10 weeks is a bit too long? I don’t know if anyone else feels that and maybe it was just my timing with the race…and maybe it’s the weather a bit too. It’s hard to get out in the rain and dark!
Wednesday nights were good for me – definitely better than doing it on the weekend.
In general even if my speed hasn’t increased much I feel a lot more efficient and relaxed when I run. Maybe the speed will come with more time in the technique.
Thanks!
By Casper 05 Dec 2012
A big thank you to Andy, Dan and Sheppy for all the coaching over the past 10 weeks A lot left to practice but I do feel I’ve improved regardless of how the 2 mile goes tonight.
Liked wednesday nights and the time… maybe start early in September, rather than October, to get more time training in better weather?
By Heather 06 Dec 2012
Yes, thanks to the coaches, you guys were great
I enjoyed the program and definitely felt that I improved in different ways ie. technique, endurance (until I had to stop the homework then that stopped improving but WAS noticible, so a sign it had improved?!? ha) ability etc. As for length, again since I skipped the last homeworks I’m not sure if 10 weeks was to long but I think 8-10 weeks max would be good otherwise I think it would become to much of a committment or daunting to sign up for. Also think an earlier start date is a good idea to get away from running once it starts getting dark so early. It was fine in the group but kinda sucked alone.
Things I liked:
- the set-up, warm-up, drills, run. Also how the running (and homework) varied with drills and intervals etc and wasn’t just about distance like “go run 5K”.
- having this page to see the groups results/progress/comments and also the coach posts/videos that were relative to what was discussed that week.
- the day and time was perfect.
What I didn’t like:
- the pressure of the burpees (which I didn’t complete sorry Shep, maybe one day) haha
I’m definitely glad I signed up and also I thought it was a great group of people too