Engine Endurance Training

11/01/2019

ROWROWROW
One of my personal 2019 goals is to get a sub-7 2k row...🚣‍♀️🚣‍♀️
As a runner, I got my best times on distances of between 15 and 42.2km, anything shorter than that I’d struggle. So a 2000m row is equivalent to hell to me😂
BUT this year I want to get faster and more powerful in shorter and more intense workouts.
For the next 6 weeks I’ll be doing one speed endurance and one sprint session per week to get rid of those 48 seconds!!!

08/01/2019

Finalising the program for the second Engine Endurance Course🏃🏼‍♀️🚣‍♀️⛷ Coming very soon to crank up your engine!

04/01/2019

“There are no shortcuts to any places worth going”
It also help if there actually aren’t any shortcuts😬🏃🏼‍♀️🏃‍♂️

29/12/2018

Sometimes you run to train. Other times you run to breathe.

24/12/2018

And they tell me Norfolk is flat... obviously never been to Holland 🇳🇱😂
First of undoubtably many running sessions during my stay here!
Started with an easy 7k run after not being able to run for 3 weeks. Glad to say my knee didn’t fall apart😬😬 @ Sint Maarten, Noord-Holland, Netherlands

21/12/2018

THIS IS ENDURANCE

Being able to keep up exercise without letting fatigue impact your performance, that's what endurance sports are all about.

It doesn't matter who has the fastest start, it doesn't matter who is the first to lap 400m, all that matters is who can keep going the longest. This is transferrable to so many any other sports, and even life itself.

So if you ever think about giving up because you feel you've fallen too far behind, remember it's all about hanging in there, believing you can do it, and NEVER GIVING UP!

19/12/2018

SPEED ENDURANCE
Speed endurance is the ability to train at near-maximal or even maximal speed without the body giving in to fatigue.
Speed endurance is crucial in timed sports like running, swimming and biking, but it can also give you the edge in a task-based Crossfit workout!
We can train speed endurance by throwing in longer intervals with shorter rests in our training regime, looking for maximum speed in each interval.
For example, a runner may want to run 6-8 intervals at near maximum speed for 50m, with a 10-20m recovery jog🏃🏼‍♀️🏃‍♂️ 🏁

18/12/2018

Anyone else planning their Boxing Day run yet?😅

16/12/2018

12/12/2018

WINTER IS COMING
He last couple of days have been coooold🥶❄️ Especially for those who like to run early in the morning it’s been quite chilly! And bed just seems like a much better place to spend those earlier hours in!
If you struggle to get out when it’s cold, try this!
Do your warm up inside! Yes, just right there in your living room. Two minutes of jumping jacks is enough to get your blood flowing, warm up your muscles and raise your body temperature. You’ll find the cold affects you much less when you’re already warm and your is body ready to get straight into your workout!

10/12/2018

“Muscles are like work animals that are quick on the uptake. If you carefully increase their workload step by step they learn how to take it.” H. Murakami

05/12/2018

Aerobic Capacity Part III
We’ve discussed what aerobic capacity is, and established that training in the ‘aerobic zone’ will help improve your aerobic capacity. But what does training in your aerobic zone mean? And how do you know if you’re actually in it?
When you train in the aerobic zone, your body is still using oxygen as its primary source of fuel. Workout intensity in this zone is relatively low. In the Engine Endurance classes we use heart rate monitors to measure intensity. For training in the aerobic zone we’re looking for a heart rate up to 80% of the athlete’s maximum heart rate.
If you don’t have a heart rate monitor, here’s a simple trick you can try to see if you’re training at the right intensity: Pick a sentence of 8-14 syllables(‘I hate running’ is too short, sorry🤣) Whilst working out, try saying your sentence out loud. If you notice that you need to pause once or more to take a breath, the intensity of your session is probably too high! Slow down until you can say your line without having to take breaths in between. That’s when you’re working out in your aerobic zone!