151126 Thursday – Turkey Trot this Morning @ 8:00am!

Here we go again, 8th year in and counting!!  What started as a few crazy CrossFitters wanting to get a workout in on Thanksgiving day (not wanting to do a typical 5k Turkey Trot) has turned into an annual run with some fun games along the way.  Join us, please and start your day with a great workout and a lot of fun with your “other” family. Refreshments will be available afterwards so please stick around if you don’t have a HUGE turkey to cook.

WHEN:  Thanksgiving Morning – 8:00 AM to 9:15 AM

WHERE:  Hidden Lakes Park,  Martinez. Please park on the  Morello / Chilpancingo Pkwy side.  Socialized dogs are welcome.

WHAT TO WEAR:  Running/ Trail shoes & layers.  It’ll start cool, and you’ll warm up fast.

WHO CAN COME?:  DCF’rs, friends and family!  IT’S FREE! It’s about 2-3 miles, walking is totally OK and there will be some fun stops along the way.  This year we are also offering the “Stroller Trot” around the lower paved part of the park. This will have fun stops along the way too!

SIGN UP so we can get a better idea of how many people will be attending (it’s free)

Sign up for the Turkey Trot HERE – https://clients.mindbodyonline.com/ASP/adm/adm_cls_list.asp?pDate=11/26/2015&pClsID=1857

Mobility: Ankle mobility

Skill Practice Warm Up: None.

Strength: none

Super Set: none

Metabolic Conditioning:

5K run

OR

Run as far as possible in 25 min

Scaling Guide: 4-7 rounds

Log your results online by clicking here.

Compare to: The 5k TT on BTWB or to Nov 28, 2013.

 

Coaching Tips: Use an app on your phone to track your run, or a program like gmap pedometer to map it out before leaving your house.   You will want to use a pace slower that what you’d do on “Helen” (So if you run 2:00 400s on Helen, that is an 8 min mile pace.  1:30s would be a 6 min mile pace).  If you caught the gym on a day we ran our mile TT (time trial), then you can use that to help you pace.  A lot of recommendations center around adding 33 seconds to your mile time and running at that pace (Galloway’s Prediction Formula). So if you ran an 8:00 mile, you should run at an 8:33 mile pace for the 3.1 miles in the 5k (or 25 min if you choose that option). 33 seconds would be adding 8-9 seconds to your 400m time. I recommend you start your first mile with that pace, then adjust up or down according to how you feel. For many CrossFitters who do not have a running background, 33s may be a bit hard to maintain, so be ready to drop to a bit slower pace if needed.

Just remember that the goal is to have a steady pace for the entire race, with the last bit being the fastest but only by a little bit! This is called a ‘negative split’, and approaching this with a negative split mentality will help you avoid coming out too fast and then not doing well because you were so blown up.

Optional ‘Cash Out’: none

 

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