The Bethnal Green Running Clubs first night

22 Mar

it was all pose, fall, and run at Crossfit London Uk’s 1st meeting of its Tuesday night running club where Endurance team captain Efe, supported by Andrew Stemler, led a small group through some POSE, and Crossfit Endurance  drills.

Efe coaches the all important pull

This was followed by a classic crossfit Endurance WOD, “Death by 10m”

1 10m shuttle in minute one, 2 in minute two…..laughably easy…. wait till minute 17, and your lungs tell you something else. A superb VO2max development drill, that enhances your ability to run faster.

Lets face it runners, youll find any excuse to go plodding off on your 5 and 10k practise runs. How many times do you push past your aerobic barriers.? We get you to smash through these barriers and get you the capacity to run faster,and with our drills, run injury free.

Book your place for next week,  book it now.

Beginners and experienced runners welcome to this club that focuses on running skills and work capacity.

15 thoughts on “The Bethnal Green Running Clubs first night

  1. i got to join in the wod… so this is me looking hot and bothered, with sweat glistening and dripping down through me pecs…that is….

  2. Hi Edd, there will always be a “decent into hell” wod at the end of each running session…as always runners are happy to maintain steady state, this a good opportunity to take them where they dont want to go. If most local runners “push it” once a week it will really help. The endurance wods dont last that long, but it builds will and capacity. No one needs to pay us to watch them do a 5k or 10k. its surprising the amount of support you need to run repeated sprints

  3. Cool.. I’ve always meant to go up to the local athletics track to do the Crossfit WOD 4x400m with 50 squats inbetween but something important always seems to come up

  4. Sounds good. Look forward to coming to a class.

    I don’t agree with your point on the way runners train at all though. Its partly because non runners don’t really know what Long Slow distance actually means. The “slow” is misleading. It doesnt mean running at slow speeds for hours at a time. It’s running at a strong aerobic pace which, for top level runners can be pretty quick., eg 60-90 minutes at 90% of their best hour speed which, for those athletes, is not slow.

    Also the above does not form 100% of a runner’s training programme. The runner will also generally have speed work, intervals, and hills in their routine to develop speed endurance to top off their aerobic work described above.

    The VO2 max type stuff will be a small component for the very good reason that the adaptations stop working after a period of time, which can vary (3-6 weeks.) So a runner may only do this stuff for a short time each year and with good reason.

  5. Pat as always, great and accurate points.

    It will be great if we can help people understand what the components of running training should be. What some of us take for granted, most see as “hidden secrets”

    obviously these sessions will focus on technique, information and high intensity training (its about as much as we can pack into an hour) but if we could give information thats helps people plan there other sessions, that would be a useful contribution to “the big society”.

    If we can do it on this site and share….even better

  6. Here’s my two-penneth…

    Most people, I think, approach running from the perspective of distance – work towards running a mile, then two miles, then five, then ten etc… especially when they are looking towards a specific event such as completing a marathon. This all seems pretty intuitive, as is the notion that the faster these distances are completed the more benefit you will get out of your training. No pain, no gain right? And the faster I train the faster I’ll be on the day…

    To this end, people tend to try and run at the top end of the aerobic threshold and just underneath the anaerobic zone. Go anaerobic and you’ll only be able to keep up the effort for a very short time, so you stay just below it, going as fast as poss.

    The problem is that training this way isn’t the most effective way to make either your aerobic or anaerobic system more efficient – physiologically we’re not very good at developing our aerobic and anaerobic systems at the same time in this manner.

    This is where the concept of the Long Slow Run is important. Training for long periods of time at a rate where you are working exclusively in your aerobic zone makes this system more efficient and promotes beneficial stuff like increased stroke volume of the heart and mitochondrial density. The more efficient this system gets, the further you can push back the point where your body wants to start taking sips of glycogen to keep up the sustained effort.

    So counter-intuitively, running slower should actually make you faster in the long run. The problem, though is that in order for this to happen, your aerobic system has to atrophy somewhat – which is why you often find that runners so this (admittedly very boring) work early in the off season before gradually incorporating speed work later on. I guess the appropriate metaphor would be to build as big an engine as possible early on before fine tuning it as you get closer to race day.

    This is all very event and time specific though – not sure where it fits from a functional fitness perspective. But if you really want to run sub 3hr marathons…

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