100717 "3 Tips on Running your First Race"

No matter the distance, 5K, 10K, Half Marathon, or Full; the process of mentally and physically preparing for race day can be confusing and intimidating. The struggle to manage all the variables of training like how you should build the program, how to eat during the program, and even how to Breath during training runs takes a whole lot of trial and error . I have broken down 3 key aspects to training for your first race. 

1-No better preparation for running than actually getting your feet moving. I have coached athletes straight off the couch all the way up to experienced runner and though my plan might be different depending on the athlete, the method is still the same... get your ass up and get going. 

Setting up for your first run you want to begin as early as possible for the best success. The key is to build layers and miles on your body over time so as to allow for proper adaptations to occur in your CNS, your muscle development, and your metabolism. I recommend interval training to start. Intervals are used in multiple disciples, including CrossFit, and have been scientifically shown to increase both anaerobic and aerobic potential. 

For the First time runner who is going out for a 5K I would begin with 3 training sessions per week. The training sessions would include a progressive interval training, beginning with 5 X 5:00 running periods with a 3:00 walking period between sets. I would then progress to 4X 8:00 periods with 3:00 walking rest sets. One day per week I would integrate 3X 400m sprint/run with 2;00 rest periods. Not only does the timing structure have infinite scalability but mixing in sprint intervals will build mental strength, muscle development and burn a lot of calories. 

2-Breathing is an art and the second most important training element when it comes to first time runners. Though it is something you do without thinking, it is what most beginning runners find the hardest. Breathing Drives muscle function. The better the intake of O2 into the blood stream, the more our Mitochondria (Power Houses) inside the cells are able to process ATP and keep you moving on the course. New runners or athletes for that matter tend to breath fast and shallow in the beginning. Fast breathing indicates to the body that stress is being induced and therefore things go kind of haywire. Shallow breathing usually stems from the body being very tense. 

The key to Breathing practice is to begin by starting DEEP inhales and VERY large exhales during the warm up or before you press play. We have all heard of 'belly' breathing, drawing the diaphragm down towards the stomach creating the maximum amount of O2 draw into the lungs. This type of breathing needs to be practiced not just in sessions but while you are walking around in your daily routines. 

Deliberate breathing during your day will translate into deep breathing during your run sessions. The more O2 you can draw in, the more your capillaries will fill with vital oxygen for cells, and  the more elasticity you will gain throughout the chest and back. I really like the process of nose breathing on the inhale and exhaling hard through the mouth. You will notice that nose breathing fills the lungs where as mouth breathing tightens the neck and upper sternum. 


3- Be the Tortoise, Not the Hare. On race day you will see many folks JAMMING out of the start line.... Let em go. Chances are you will catch up tot them by mile 2. An important thing to remember on your first run is that 'this is YOUR race, no-one else's'. Just like you should not change anything in your Nutrition on Race day, the same goes for your running tempo. 

If you have been training 5 min running periods and 1 minute walking periods, do that. Your body will know what to expect, your mind will stay in control and you will dominate. Don't be that person who blows out of the start chute and then is lid up at the second water station and needs medical help. 

Another thing is be prepared. Make sure you have all the gear you need (as established in training) and drive the course if possible before the event. Know where the hills are, Know landmarks, get comfortable before you even hear the starting gun. 

I love the enthusiasm of everyone who is getting out there this year and trying new things. Just by signing up, you are doing something that most will never have the courage to do. Be proud, be your self and be positive. Keep pushing hard and be the best version of yourself possible. 

Love you all.

Programming Notes 7/10-7/14
Spend 3-4 Minutes W/ Lacrosse ball in Sub Scapula area, open the Back Up for better Front Rack

6Min Warm up W/ Barbell
5 Muscle Clean
5 Front Squat
5 Alternating Knee To Elbow
100m Run

Clean Warm Up:
7@ Each
-High Pull
-Muscle Clean to Front Squat
-Hang Power Clean
-Low hang Squat Clean

Clean WOD:
2 min EMOM
1- 5@70%
2- 5@75%
4- 4@ 80%
6- 3@85%
7- 2@ 90%

9-1@ PR weight
10- 1 @ 102% 


A- Set the Rower at 1600m . Partners perform 20 pulls, then switch until meters reach 0.

B-EMOM 8 W/ Barbell
5 Press
6 Thruster
7Back Rack Lunges

C- 10min AMRAP
7 Power Cleans 65#
14 Wall Ball Shots


Shoulder Warm up:

10 reps of each:
Scapula Push Up

Downdog to Divebomber

Ring Row w/ Scap Retraction 

Iron Cross 

Handstand Shoulder Shrug
Hanging Scapular Pull (Reverse Shrug) 

Bridge Ups
Monkey Hangs (Hanging Hip Touches) 


Gymnastic Strength Exposure #1
*This will be an 8 week exposure cycle where we will work on pulling strength, pushing strength and single leg stability
(Not For Time)
Weighted Pull Ups

Ring Dips
Pistol Squats

3 Rounds For Total Time
400m Run
:30 Rest
200m Sprint
Rest 3:00


2X:30 @ Each
-Squat Therapy
-Push Up W/ Shoulder Tap
-Divebomber Push Up
-Frog Jumps Lateral
-Russian Twist

Skill Development:
In 5 Sets, Build To a Heavy-ish 5 Rep Push Press
*hold Each rep 1 Second at top and at shoulder. No Cycling!!!

2 Rounds
2 Min @ Each Exercise /1:00 Between Each
-Wall Ball Shots
-Box Jump Overs
-Push Press
*2:00 Between rounds 1 +2.

Partner baseline:
P1- 1:00 Single Unders
P2- Max Rep Mountain Climbers
P1- 1:00 Bike
P2- Max Rep Squat jacks
P1- 1:00 lateral Line Touches
P2- Max RepBurpee Pull Up

Skill Development:
Back Rack Reverse Lunges (exposure 1 of 8)
3X 12
*Focus On Stability
*go Light

KB Swing 53/35
KB Overhead Squat (sub KB Goblet Squat)
3X Double Unders (63-45-27)

Banded Hip Distraction
Banded Iron Cross
Banded Good Mornings
Banded Hip Activation
Banded Squats

GhD Hip Extension (hold at top :03 each rep)
Barbell Bent Over Row (supine hand Position)
*Ascending weight

18 Min AMRAP
20/15 Assault Bike
7 Deadlift 275/185
3 Rope Climbs *preferably legless