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CrossFit Endurance

We often tell you that the long run is the cornerstone of marathon training, and with good reason. The physiological and psychological benefits are well established when it comes to prepping for the distance.

However, the long run does trip up many runners. It could be the practicalities of finding four hours to run on days already packed with work, kids and all the other demands of your life. Or it could be that once you start ramping up the volume, your body starts shutting down. Another 26.2 dream dashed. Or is it?

Goodbye long runs

According to Brian MacKenzie, a power lifter turned ultra endurance athlete based in California, US, to go long, you have to be strong. To that end, MacKenzie, along with cycling champion Doug Katona, created CrossFit Endurance (CFE), a high-intensity, low-volume training plan that blends CrossFit conditioning (heavy, explosive strength training) with sprints, time trials and tempo workouts. Goodbye, long runs.

CFE reduces mileage to as much as quarter of that in a typical marathon programme.MacKenzie developed CFE while training for Ironman and ultra marathon events. Following long, slow distance (LSD) training while preparing for an Ironman, he experienced knee problems and plantar fasciitis. So he tried something radical.

He replaced LSD workouts and easy runs with 20-minute CrossFit workouts, a conditioning programme developed by former gymnast Greg Glassman that takes functional training to the extreme by combining power lifting, gymnastics, kettlebell training and other muscle-pummelling strength training. He kept the high-intensity speedwork found in many 26.2 plans, such as 400m and 800m repeats. It definitely worked for him.

His high-test training twist helped MacKenzie dodge injury and finish ultra marathons on less than 10 hours of training a week. So he launched CFE, believing passionately that a strong – really strong – body will carry you as far as you want to go.

A word of warning: some experts are concerned that forfeiting the long run does not adequately prepare marathoners – especially newcomers – to the rigours of extended time on their feet. However, even the most sceptical scientists acknowledge there’s wisdom behind CFE and that – like most plans – it may work for some runners.

Build your base — faster  

Runners spend a lot of time talking about ‘base’ – the aerobic fitness foundation characterised by stronger heart muscles, thicker capillary webbing and improved enzyme production – necessary for optimum endurance performance. Traditionally, you’ve been told the best way to build your base is with long, slow aerobic workouts.

Yet some experts argue such adaptations can occur in less time with high-intensity runs. “If you do 400m repeats, the vast majority of energy is coming from aerobic metabolism, making sprints a very potent aerobic stimulus,” says Dr Martin Gibala, a professor of kinesiology (the scientific study of human movement) at McMaster University in Ontario, Canada.

Gibala and his colleagues found that people who did short (25-minute) cycling workouts with a series of 30-second sprints improved their fitness over two weeks at the same rate as those who rode for two hours at a lesser intensity. “Pretty much every adaptation we measured could be realised through high-intensity interval training [HIIT] and lower volume,” explains Gibala.

He acknowledges that his study reflects a short period of training. “What we don’t know is how this plays out long term,” he says. “If you have 50 runners doing traditional training and 50 doing HIIT for a full year, who turns out better trained? We haven’t done that study. But I bet they’re close.”

Build a really strong body

The other half of MacKenzie’s programme is building strength through CrossFit. Workouts average a life-friendly 10-20 minutes, and combine ‘metabolic conditioning’ exercises such as kettlebell swings, handstand press-ups and pull-ups with classic moves such as deadlifts and squats.

We know what you’re thinking, but the scientists argue that all the heavy lifting can translate to distance running. For one, it increases the force of your stride, and the more powerful your push-off, the less effort you exert with each stride, and the easier running fast feels, says Dr Stephen Cheung, professor of kinesiology at Brock University, Canada. “It also makes you more balanced and less prone to injury.”

It may also make you faster. In one study, highly trained runners who replaced a third of their running workouts with explosive, sport-specific strength training shaved 30-40 seconds off their 5K times after nine weeks compared with those who ran and did minimal strength training.

Put it together

For runners, a typical CFE workout week might look like this: three double days consisting of a strength-building session followed several hours later (to allow for recovery) by a short, high-intensity run; and one or two days of longer endurance workouts such as tempo runs or time trials. There are no easy days or recovery runs in CFE. You’re either on or you’re off.

“The act of taking real rest might be enough to help many runners improve performance,” says Gibala. “Runners often go out for these recovery runs, but they’re just making themselves tired. You’re better off reducing the total training load, getting rid of the junk and getting real rest.” It’s the tantalising promise of achieving more by doing less (at least in terms of time and distance, anyway).

Is it for you?

YES
If you’re a longtime runner who’s feeling worn down, a programme like CFE could be just what you need, says James Herrera, owner of Performance Driven coaching and consulting in Colorado Springs, US.

“Most experienced runners have trained in the classic format for many years and have developed a huge volume base,” he says.

“If you drastically reduce volume and increase strength and training intensity, you will improve on many fronts: speed, power, economy of movement, lean body mass, as well as confidence. I’ve taken 40-60-year-old clients who’ve done endurance training for 20-plus years, cut their volume in half – though that’s still more volume than CFE prescribes – while increasing intensity, and they’ve all posted PBs, some better than their 25-year-old times.”

MAYBE…
What’s not as clear is how well it works for less-seasoned runners, particularly those gunning for the marathon and beyond. CFE claims that by following the programme to the letter, you can compete in – not just complete – ultra and Ironman distances on just six to eight hours of training per week.

It’s an amazing promise, particularly as it includes ‘long’ runs that never exceed 90 minutes. But if you’ve never done a really long run, race day could prove challenging, says Herrera, an ultra runner himself.

“Long runs prepare you for time on your feet, pacing, mental toughness and how to fuel yourself for multiple hours – you don’t really need to eat for a 90-minute training session,” he says. “I’m a firm believer in HIIT, but I still feel a runner – especially a beginner – has to cover 75 per cent of the distance in training for 26.2 to prepare for those elements.”

What is clear is that for some runners, particularly the experienced, time-pressed and plateauing, CFE may be the key to taking performance to another level. And that most runners can benefit from some components of CFE – after all, who doesn’t want stronger glutes, more stable hips and faster times? And with the cold, dark winter days still hanging around, now is the perfect time to hit the gym and try something new.

Give it just four weeks and you should notice a marked improvement in fitness. Then you might just want to see how much further it can take you.

Mix and match three to four of the following eight crossfit exercises once a week to boost your strength and endurance.
Copied from Runner's World.

Back to basics.

No 17 Personal Training.

With my season more or less over I've gone back to basics and on the advice of John Belton at No17 Personal Training have started on a Strength & Conditioning programme to improve Core Stability and Leg Strength while maintaining Fitness & Endurance.  John travelled to Holland with the Irish Team for the recent IAU 100K World & European Championships and based on his observations has come up with a plan to work on my weaknesses and make me stronger.

My weekly routine now includes 2-3 sessions with John which includes some Olympic Weight Lifting moves and Mobility Exercises.

Running Volume has reduced with less running distance but I'll continue to include some high intensity workouts and short races of up to 10K and Cross Country when available.  I'm already thinking ahead to next year and the intention is to recover from what I've done this year while building a strong base from which to start next year.
I'll post a more detailed explanation of my strength routine shortly.

Kildare Masters Cross Country Championships.

A mixed week.

The Outsider Crew at the Adventure Weekend.

With Mark Pollock & Gearoid Towey for the Outsider Think Tank.

Finished off last week with an early trail run over a familiar route not to far from home which gives a great workout for a short amount of time.  As I was due at the Adventure Weekend later the same morning I made the most of my available time by running out for 60 mins which is almost all uphill before turning to retrace my steps and returning home.  The talk went quite well and although nervous beforehand I got so into it that I wanted it to last a bit longer.

All of last week was spent with easy runs of between 10-20K making sure to keep my heart rate in the aerobic zone and I put a bit more effort into my stretching and mobility exercises as prescribed by John Belton.  Tuesday & Thursday included a 2 hr gym session with Mark Pollock continuing with the Project Walk routine and Saturday I was back with Performance Therapy Ireland to continue my strength and conditioning programme.  I was wiped out after my session but know it hit the right spots so a big thanks to Stephen and John.

Finished off the week with the same run as last week but went a little bit further and turned at the top of 2 Rock mountain.  Starting off I could feel my legs were feeling the effects of yesterday's gym session but my heart rate was right were I wanted it to be so I took it slow and steady.

Pacing,Training, Coaching and Crossfit. A busy week..

Kildare Marathon

I'm slowly getting back to where I want to be and training is going as planned with continuous improvements rather than peaks and troughs.  I was asked to pace the 3:15 finish for the Kildare Marathon last Sunday with only a few days notice.  I reluctantly agreed but was glad I did as it turned out to be a perfect test of my fitness.  Approaching the race as a long training run I ran it without any fluids and managed to complete the distance with my heart rate staying at the lower end of my aerobic zone and at no time did I feel any discomfort.  I did carry a gel just in case I started to feel any drop in energy and if needed I would of course have taken some fluids.

Training since then has continued as normal with all runs staying aerobic but I have noticed that my pace is starting to increase as I need to push harder to get into the zone.

Train the heart and the body will follow!

Mark Pollock

Yesterday I met with Mark Pollock, Simone & Simon O'Donnell in Trinity College sports centre to train in techniques to assist with Mark's rehab.  These training sessions last up to 2 hours and include a variety of exercises which are a follow on from Mark's time spent with Project Walk and the objective is to train Mark's legs how to walk again.  I'll follow up with a more detailed explanation of what's involved as I get more involved.

Learning how to Deadlift properly!

Today I met with John Belton for a training session in Performance Therapy Ireland (Crossfit North Dublin) and went back to basics.  Turns out I couldn't do as much as he was hoping to do because of my restricted range of movement and rather than complete the session he had planned I ended up spending the time working on my mobility although I still went home feeling sore.  I now have a series of exercises to complete every day for the next week and if running I've to also do them pre run.

Hip Flexor Stretch.

My daughter Aisling came along and managed to do what I couldn't which was a bit embarrassing but it now means I have a new training partner.

Aisling learning how to front squat.

Crossfit Endurance Trainer's Course, London, March 2011.

Left to Right: John Belton, Brian Mackenzie, Doug Katona, Me, Stephen Weinmann (Owner Performance Therapy Ireland / Crossfit North Dublin).
My thanks to John & Stephen for today's training session.


Tomorrow I'm taking part in a Questions and Answers session at 'The Adventure Weekend' in the RDS on a panel with Mark Pollock, Gearoid Towey as part of Outsider Magazine's Think Tank.