Topic: CF / CFE / Running

[Big daddy Eis]

Ok, so i have been trying to find a balance with CrossFit, CrossFit Endurance (to start it) and still work on runs and i have been unable to find it.  Due to my work schedule, i am only able to eat 2 meals a day and a protein shake before bed (the chow hall is closed at other times).  Trying to balance everything is becoming unbalanced.

Some Goals that i have established are to decrease run times, be able to complete more half marathons, and general overall fitness.  I know that CrossFit can help in a lot of this, however i am still wanting to get about 20 miles a week in of running, of which one of them needs to be a longer run. 

Does anybody have any ideas of how to balance this.  Or am i trying for too much.  I am trying to find a way that will not allow me to get injured.  I have thought about CrossFit 2 days followed by a day for Endurance rest, then repeat (pretty much exchanging one day of CF for CFE).  I still have to find the time for the runs.  Unfortunately 2 x a day is not working out too well, and energy level has been low due to not eating properly.  So any ideas as to how to modify the schedule? I am hoping that when i get back to the States in Feb that i will be able to better manage this (as it will still be day light when i get off of work - and i will not have to worry about getting abducted if i do run at night). 

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[BobChase]

Keith based on your goals of: faster, 1/2 marathon, general fitness and reducing injury, I'd have to say CF/CFE. Between the CFE intervals and CF metcons you'll be getting plenty of anaerobic work which will help with endurance.

You say you still want to get in 20 mi/week. Is that for the challenge? You might just have to let that go. The combination of CF/CFE should provide you with the race prep you desire. Hell, Brian Mackenzie from CFE was able to complete a few 100mi ultra distance runs on CF programming alone.

Nutrition-wise, I'd be curious to know what you're currently doing on a normal day. Include everything you're eating. You want to try to get some food every 3-4 hours so a handful of almonds and an apple mid morning and a protein shake during the afternoon should do it.

As far as schedule you might want to go with a 3 on 1 off 2 on 1 off cycle. This will give you an extra recovery day per week. I know this scheme has worked very well for a lot of the firebreathers. And alternate your days between CF and CFE. As far as 2-a-days, do it once per week as part of your 2 day on section. Then slowly ramp up your workload as you feel you can add more.

I wouldn't recommend any more than 3 2-a-days per week though. You'll run the risk of overtraining.

[Big daddy Eis]

thanks for the insight Bob.  The running has been to complete the challenge so maybe i will let that drop.  It is just not in me to fail at something though.  I also have been having trouble kicking the mindset that you have to train long distance to run long distance (despite we have talked about this before- hard to get over).

As far as nutrition

Breakfast: 2 packs of Nature Valley Granola Bars
Lunch: Typically Sandwhich, Cole slaw or macaroni salad and some fruit
Dinner: Chicken, rice, vegetable, milk
Protein Shake before bed.
Prior to leave i was having a bowl of oatmeal as a post dinner pre workout snack. But have not been doing that too much lately.  I also have peanuts in the room to snack on. 

I think as far as the nutrition, i have to get better disciplined with it.  They offer a midnight meal (when i get off of work, but then is when I try to get the CF in).  I get to bed at about 2 am and the chow hall closes from breakfast at 830, so unless i shorten sleep (which is typicallyabout 6 or so hours) breakfast is out of the question.  I just have one of the odd shifts over here that messes up any normal routine, oh well, only 47 days to go!

[BobChase]

OK Keith honestly it's not that bad (except for the breakfast) just a few things to switch up.

Breakfast: Nix those granola bars. They're loaded with sugar (translation: crap.) Grab some hard-boiled eggs from chow the day before so you can eat on the run. If you can't do that, go with a protein shake. All of the protein will sustain you longer into the day. Also grab some salad fixings (broccoli, bell peppers, carrots) to snack on mid-morning.

Mid-morning: see above.

Lunch: Looks good, just make sure that sandwich has some protein. And you can probably ditch the bread every once in a while.

Afternoon: Try subbing out those peanuts with almonds, walnuts or sunflower seeds or pumpkin seeds. Much better for you than the peanuts. Try to get an apple or banana too.

Dinner: again looks good. Chicken's great but try to mix it up with beef and fish. If you can get some sweet potatoes go for it. See if you can grab some raw ones that you can throw into the microwave for your snack. They're like a much healthier, solid form of Gatorade.

Protein shake before bed is clutch. That's probably the best time to take it.

You didn't say if you were taking a multi vitamin. If not, start.

All of these things are small changes that I've begun to make and I feel much better off for it.

Out of curiosity which protein shake are you taking? And which one's do you have access to?

[Big daddy Eis]

Thanks Bob. 

Protein Shake: Been taking Syntha-6.  We have a few other varieties, but not a big section

Breakfatst: The granola bars i have been eating are teh Nature Valley ones.  As far as the eggs the day before and salad fixing, i have no refrigerator in the room to keep the stuff cool, and the bugs in this country are bad.  No matter how clean you keep your area, they are still around.  I might be able to get some of the vegetables and keep them in somewhat of a container. 

Sandwiches: I usually alternate between Tuna and either Roast Beef or Turkey or Ham- typically on a wrap

Dinner- actually alternates it is usually a toss up betweem Chicken. Roast Beef, Pork or Lasagna

Nuts: i have never been a big almond or walnut person, typically like Peanuts and Cashews, but will try to switch this up.

I will try to make whatever changes i can make here, which should transition nicely once i get home.

Multi Vitamin: I have Mens Health - Once a day and Glucosomine inthe room, and was taking them religously, but fell off of the wagon.  I need to get back on with them.

Thanks for the recommendations.  I will start working on it tomorrow.

[BobChase]

Thanks Bob. 

Protein Shake: Been taking Syntha-6.  We have a few other varieties, but not a big section

Breakfatst: The granola bars i have been eating are teh Nature Valley ones.  As far as the eggs the day before and salad fixing, i have no refrigerator in the room to keep the stuff cool, and the bugs in this country are bad.  No matter how clean you keep your area, they are still around.  I might be able to get some of the vegetables and keep them in somewhat of a container. 

Sandwiches: I usually alternate between Tuna and either Roast Beef or Turkey or Ham- typically on a wrap

Dinner- actually alternates it is usually a toss up betweem Chicken. Roast Beef, Pork or Lasagna

Nuts: i have never been a big almond or walnut person, typically like Peanuts and Cashews, but will try to switch this up.

I will try to make whatever changes i can make here, which should transition nicely once i get home.

Multi Vitamin: I have Mens Health - Once a day and Glucosomine inthe room, and was taking them religously, but fell off of the wagon.  I need to get back on with them.

Thanks for the recommendations.  I will start working on it tomorrow.

Understand about equipment and logistics.

Hit the protein shake for breakfast, switch out the nuts and get back to taking the vitamins.

[Big daddy Eis]

sounds great! Thanks