Tamsen PR’s BIG TIME at Congress Avenue Mile
Tamsen has been in the Run Fast class for a couple months along with Coach Crystal Nelson’s indoor CrossFit class and has made huge improvements on her running efficiency, form and speed.
In February she completed the Austin Half Marathon and is currently racing through the Rogue Trail Series 10K’s.
On Saturday she tested out her speed at the Congress Avenue Mile and PR’d her mile by 42 seconds! Read more below :
The race went really well! I was able to cut 42 seconds off my previous mile PR, going from 7:23 to 6:41. I was a nervous and hit my first 400m a little fast but I was able to slow down to a pace that I could handle until I hit the last 400m, on the Congress avenue bridge. Once on the bridge, I was able to speed up and came in at a sprint. I had been hoping to finish in less than 7 minutes so I am really pleased with the results! I felt very comfortable with the distance and my ability to pace myself based on my experiences in the Run Fast class.
Wanna be fast like Tamsen? - Check out the RUN FAST class!
Run Fast Class
T/Th 6:00 pm at Austin High School Track & W/F 6:00 am at Lamar Middle School Track
The CFE Run Fast class is an ongoing run program for those who want more training, are training for a race and/or want to improve their running as a skill. Two classes/week include Pose technique review/ and a run interval workout. Weekend homework is sent out for those with racing goals. Open to current athletes in Relentless or CrossFit Central programs. Must Complete CFE Run Elements first. Capped at 15 athletes per class. Cost is $75 for 8, 1-hr sessions.
Alyssa Takes on The Rookie Tri!
Congrats to Alyssa Reinhart for completing her first triathlon on Sunday at “The Rookie Tri”!!
In-between a hectic schedule of jet-setting around the world and working on her doctorate Alyssa is an athlete in Coach Zach Thiel’s Indoor CrossFit class as well the CFE Wed/Fri 6AM RUN FAST Class.
Alyssa said of her experience in the race:
“The run was actually pretty easy… I did manage to keep a sub 8 minute mile pace. All in all, a fun experience… I might even do a sprint tri in the future”
Do you have a triathlon/road race in the future? The RUN FAST class will help get you there!
Relentless 5K
All CFCEndurance Athletes are encouraged to team up and take on the Relentless 5K.
This will be a great event for the community to see our running prowess!
Relentless Partner 5K Race
Saturday, May 12
@ Camp Mabry, Austin, TX
Check-In at 7:00 AM
Race Starts at 7:30 AM
All competitors will receive an Event Series T-shirt and goodie bag! Prizes will be awarded for 1st place in each division - Men, Women, and Co-Ed Teams.
The 5K race will be run on a flat, fast, gravel track at the Camp Mabry Parade Fields. Teams will complete three 1-mile loops of the track with their partners. Since this is not your average 5K event, you should note the accessability of the pull up bars near the track. Expect to do more than just run fast - this is a Relentless Event, after all!
Athletes and spectators are welcome to bring chairs and umbrellas/tents for shade, but we will not be hanging out at Camp Mabry for very long after the event, as there is a dedication on base later that morning.
Run Fast to get lean!
Looking to get ready for bikini (or speedo…) season?
JOIN THE RUN FAST CLASS!
In the Run Fast class we don’t log long slow distance miles. We hit the track 2/x week - HARD.
100s’, 400’s, 1200’s and everything in between. Short, Hard and Intense.
Sprinting can be a great catalyst to speeding up fat loss - in addition to making one wicked fast!
More info and registration here.
Proper Warm-up and Cool Down
All Run Fast Classes have recently been changed form 45 minutes to 1 hour. This will allow more time for a proper warm-up and cool down for CFCE athletes.
Why a longer warm-up and cool-down? Watch the videos below!
Randy gets Faster AND Stronger
CFCE Athlete Randy Green took on the Cap10K last sunday and crushed it! Below is a snippet of his race report - find the full text here
Quick back ground is I’m not an “endurance athlete” … My official time for Cap10K Mar 25th 2012 was 59:08 (9:26min/mi pace), WINNER - met my goal! …
I started incorporating the CFE training in the fall of 2011. Between the Austin half and Cap10K I joined in Ben’s Run Fast training class at the track, combined with my regular 2 days a week Crossfit Central indoor class and 2 days a week Kettlebell at the Red and Black Gym. The CFE classes helped me dial in my form and I can see the results in my pace per mile.
One more tidbit while I’m patting myself on the back is I also crushed a Deadlift PR in the last month, I’m pointing this out because in my recent experience training following the CFE methodology I didn’t give up any muscle and showed some gains on a heavy cornerstone lift.
GREAT JOB RANDY!
CrossFit Preps James for 24 Hour Ride
James is true CrossFit rockstar and athlete! Last weekend, James traveled to Tuscon, Arizona to show off his athletic skills in the Kona 24 Hours in the Old Puebloendurance race. The race began at noon on Saturday and continued straight through to noon on Sunday! The course included 1,000 feet of climbing through the Sonoran Desert. Great job James!
“During the ride, I found myself comparing the ride to my Crossfit WODs. I knew, no matter how tired I felt, I could pick up the bar one more time. This kept me going. I’m glad to say that I reached my goal and completed over 100 miles of riding and can thank CrossFit Trigger Point for getting me physically prepared and more importantly mentally ready to face such a tough emotional challenge.”
Why Take Run Elements if you are not a “runner”
Even if you have no interest in racing or don’t consider yourself a runner - taking Run Elements is a great idea!
Run elements is a one-time, 1-hour class designed to give the athlete an introduction on proper running form to run faster, efficiently and injury-free.
Want to improve your “Helen” Time…..or any WOD that includes running?
Want to hate running less?
Want to like running more?
Take Run Elements! More Info and Registration here
CFE Training Camp
Thanks to Brian Mackenzie and Doug Katona from CrossFit Endurance for coming out and putting on a training camp last weekend at CrossFit TriggerPoint!
Knowledge bombs were dropped, form was improved and a great time was had by all.
HoneyBadger Running
Courtney and Randy don’t care about the rain - they run anyway! Great job hustling amidst the inclement weather!
