four distances, each for time; rest amply between distances:
2x 800m run
2x 1000m row
This workout is scored by all four times.
Compare results to November 21, 2009.
four distances, each for time; rest amply between distances:
2x 800m run
2x 1000m row
This workout is scored by all four times.
Compare results to November 21, 2009.
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Gang,
I must first thank Mel and B-kay for holding it down at MPH for the past four days. I just returned from a last-minute trip to attend a POSE Method (running) certification. When we saw the event come up on their calendar about 10 days ago, we couldn’t pass up the opportunity, no matter the timing, especially since there aren’t any events on their current calendar for the remainder of the year.
In short, this was one of the best certifications or fitness-related events I’ve ever attended. Dr. Romanov has developed ground-breaking insights and techniques related to running and human movement that dramatically improve running and general performance. I’ll write more about this experience, the upcoming running clinic (in April) and others in greater detail over the next few weeks.
It’s good to be home.
John
Welcome back, John. I am sure I speak for many of us when I say that we look forward to hearing about the experience and what you learned.
Dave O.
You definitely speak for me, Dave. I suspect my running form is akin to that of Forrest Gump, and I look forward to changing that.
Thanks, Dave. And don’t worry, T. As I learned this weekend (but already suspected), Forrest Gump is the picture of efficiency compared to what we all look like—even the fastest among us…
Fortunately, I have the technology to make your running enjoyable and pain free, and it requires no real technology at all. True story.
John
Pain free? No technology? I’m suspicious.
Even for those who run as I Terminator II guy? I have hope Steve. Coach Main will teach us well! Tamra, I agreed: enjoyable and painless? Let’s see.
Welcome back John, this is very exciting, very exciting indeed.
–Scores–
Glenn C.: 3:08, 3:00, 3:24, 3:38
Ted K.: 4:16, 3:56 (no run)
Mike D.: 2:54, 2:53, 3:47, 3:51
Tamra F.: 4:12, 4:18 (no run)
Paul M.: 2:50, 2:47, 3:44, 3:48
Kris C.: 3:20, 3:18, 4:44, 4:46
Derek B.: 2:58, 2:59, 3:54, 3:52
Erez Y.: 2:35, 2:48, 3:59, 4:02
Erin K.: 3:09, 3;12, 4:05, 4;17
Borja G.: 2:32, 2:32, 3:41, 3:47
Jessica H.: 2:25, 2:38, 4:12, 4:18
Sean M.: 3:32, 3:39, 3:40, 3:42
Jen M.: 3:30, 3:32, 4:01, 4:14
Josh M.: 2:42, 2:49, 4:04, 4:09
David O.: 2:37, 2:43, 3:27, 3:52
Neil A.: 2:50, 2:54, 3:43, 3:55
Rob K.: 2:50, 2:46, 3:31, 3:45
Robbie S.: 3:13, 3:11, 3:45, 3:50
Jeremy N.: 3:03, 3:00, 3:43, 3:43
Josh O.: 2:59, 3:26, 3:54, 4:12
Ivy F.: 3:30, 3:29, 4:27, 4:34
Jessy C.: 3:35, 3:37, 4:22, 4:30
Sakar P.: 3:48, 3:55, 4:14, 4:16
Jeff W.: 3:33, 3:37, 3:57, 4:00
Bill G.: 3:05, 3:55, 4:02, 3:59
Charles H.: 2:59, 3:01, 4:00, 4:02
John S.: 1:41, 1:45 (sub: 500m row, no run)
Joe P.: 3:44, 3:47, 3:06, 3:40
Kevin C.: 3:27, 3:21, 3:55, 4:10
Dave R.: 2:29, 2:49, 3:28, 3:38
Jonathan H.: 2:49, 2:57, 4:05, 4:08
Livia S.: 3:12, 3:59, 5:57, 5:43
Steve D.: 2:28, 2:50, 3:33, 3:37
Shana S.: 3:32, 3:35, 4:33, 4:38
Travis O.: 3:06, 3:24, 3:39, 4:14
Tod C.: 3:15, 3:57, 4:09 (sub: 800m row, no 2nd 800m row)
Sue R.: 2:15, 1:59, 2:18, 2:16 (sub: 400m run, 500m row)
Sean F.: 2:34, 2:44, 4:00, 4:06
Antonio G.: 2:49, 2:48, 3:30, 3:49
Jenn J.: 3:16, 3:45, 4:25, 4;42
Gary C.: 3:26, 3:28, 4:19, 4:18
Tyler P.: 4:06, 4:13 (no run)
Susanna B.: 6:53, 2:55, 4:40, 4:51 (sub: 400m, 2nd run)
Christy P.: 2:41, 2:32, 3:44, 3:52
Meghan M.: 3:22, 3:13, 3:48, 4:09
Ravi S.: 3:22, 3:20, 3:53, 4:28
Teal B.: 5:55, 4:36, 4:44 (no 2nd run)
StuLu: 5:36, 4:00, 3:40, 3:50
Jason H.: 2:56, 2:59, 3:35, 3:51
Adam H.: 3:12, 2:56, 3:18, 3:33
Wayne C.: 3:19, 3:35, 3:52, 3:53
Katie M.: 2:53, 3:11, 4:16, 4:25
Kate S.: 3:07, 3:08, 4:25, 4:28
Caitlin F.: 2:52, 3:02, 4:18, 4:17
David S.: 2:55, 3:05, 3:54, 3:59
Daniel B.: 5:04, 4:32, 3:58, 4:07
Leota B.: 4:04 (no 2nd run, no row)
Mike S.: 3:05, 3:27, 3:35, 4:01 (sub: 800m row)
Joe,
3:06? Nice work.
John
DAMNNNNNN Joe! I was just kidding about the sub 3, but you went for it. Strong work.
Sean
Thanks. It felt good out of the gate. Kinda killed me for the last 3 rounds, though.
Dave R – You’re up
You rowed before the run, Joe?
Ok. Fine job, then. I’m sure Dave would have enjoyed a one-mile head start, too.
John
Oh no. I rowed first. I figured a one mile head start may have evened us out. Otherwise he stomps me at will. Apologies for the confusion. 2:29 and 2:49 are impressive. I could probably do that in a car. Probably
I just have to say that today’s picture is as awesome as can be! First of all, the pink is powerful, but 2nd, both of our beloved McCue’s have great form going on!
Hey, coach, I’ve got a question I was going to ask you, but it might be of interest to the community at large. I need new running shoes, but figured I should see what may have come out of the running cert and your take is. Are the Nike Free and other shoes that approximate barefoot running better, or is it more of a technique issue and footwear isn’t that important?
Thanks
Thanks Joe,
It’s a question of both technique and equipment. The simple answer is to get a good pair of racing flats. However, the best resource for running shoe recommendations is POSE. You’ll find them consistent with what we’ve recommended in the past, and it would be difficult for me to improve on what they’ve already put together. Follow this link: http://www.posetech.com/runningshoes/.
Personally, I run in the Inov-8 F-Lite 230 PK. Inov-8 is based in England, and they’ve been in the minimalist shoe business for longer than anyone. That particular model may be a big jump for you right now, though. Mel and B-kay run in the Puma H Streets. That would be an even bigger jump.
Take a look at some of the shoes they recommend and let me know if you have questions.
John