Needless to say, cooler temps and lower humidity can come annnny day now, but it’s not keeping us from training. We’ve got a 10 miler, half-marathon, iron distance triathlon, and 100 miler trail. We’ve knocked out some 60 min runs on the trail, 200m repeats, 800m repeats, and death by 10m. Seeing plenty of improvement across the board.

Speaking of improvement, the website is going to be getting a little make-over over the next few weeks. Look for an easier to read and navigate website with more content. I will also be posting the CrossFit Endurance workouts from the CFE mainsite for others to follow along.

If your race season is winding down, keep Capitol Endurance in mind to help you with your training plan for 2011. As well, check out CrossFit Capitol Hill for group workouts held in the morning at Garfield Park. One-on-one training is also available.

What is really cool is seeing the satisfaction and pride in someones face when they finally break 9 minutes for a mile, or move up to 1 pood KB swings overhead from 30# at shoulder height, or finally graduate to a strict pull up with a red band instead of the blue. Simple tasks for some, but a struggle for others.

They “get it”. Yes, it takes time and probably longer than they had hoped, but they realize that at the beginning. Something finally clicked; they feel the clutch and know when to apply just enough gas not to stall out. And now that they know that feeling, they can keep chipping away at their goals trying to find that next gear.

10 miler training? Half marathon training? Marathon?

Close.

On tap this weekend is the Catherine’s Fat Ass 50K – a no fee, no t-shirt, limited aid kind of race. What it does include is a lot of crazy trail runners and a rockin’ post race party in the parking lot. This year we’ll also be graced with a temperature over 100 degrees. Let’s hope this no frills race has plenty of water for the aid stations.

I’ve also put in the hours doing CrossFit, focusing on squats, cleans, deadlifts, and box jumps. Upper body strength has not been neglected either. This is my first race since dropping out after 16 miles of the Bull Run Run 50 Miler, so I’m just looking to get in some miles even if it means cutting it to 21 or 25 miles due to the heat. I prefer to be running back to the finish and not Death Marching it along the trails.

I’ll be taking a 25# kettlebell with me to throw in a few swings, front squats, cleans, snatches, and windmills as a warm up and cool down. My guess is this will be the only kettlebell at the race.

Here’s to spreading the word!

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Make your own shoes!

Check it out —> Homemade shoes

The course is run on the “out” portion of the Bull Run Run 50 Miler; between Wolf Run Shoals and the infamous Do Loop.  There are a few rolling hills and a couple climbs, but a very runnable course.

If you don’t get in or are late to sign up, there’s usually a wait list. The chances of getting off the wait list are pretty good, too.

The VHTRC does host training runs to get you familiar with the course, but Capitol Endurance hits those trails from time to time as well. If you’re interested in the race, let us help you get to the finish line!

Summer is officially here in Washington, DC. Temps are supposed to be in the 90s every day, humidity near 100%, and there’s a chance of thunderstorms every day. Does it get any better than this??
A couple runners participated in the Father’s Day 8K over the weekend and posted good times on a hot, flat course. Training is going well for everyone and we’re going to take it easy the next few weeks to get acclimated to the heat and humidity. Sure, others might suck it up and train through it to toughen up. But it’s going to be a looong summer, and we’re in it for the long haul.

Stay hydrated!

Keep asking questions and keep training!

5 x 300m hill sprints.

Average was 1:30-1:32 on each rep.

We’ll definitely come back to The Hill and repeat this workout to see how we improve. Future changes will include shortening the rest period and then lengthening the distance we run.

Always a good time!

Wednesday was more about pulling and cadence before ending with a nice 10 minute workout – 80m sprints every 30 seconds for 20 rounds (10 minutes). If the sketchy alley wasn’t so sketchy and didn’t put the 100m mark in the path of oncoming traffic, we would’ve upped it to 100m. Give us a few weeks to build up our shorter endurance and we’ll knock this one out again to every ones excitement.

Sunday’s location is still TBD. An email will be sent out to the usual suspects before then, so keep an eye on your inbox.