What You Eat This Holiday Season Matters

It is commonly asserted that the average American gains 5 lb (2.3 kg) or more over the holiday period between Thanksgiving and New Year's Day. A recent study in the New England Journal of Medicine suggests that the gain is actually less, but found that since this gain is not reversed during the spring or summer months, the net 0.48-kg weight gain in the fall and winter probably contributes to the increase in body weight that frequently occurs during adulthood. Read the full study here.  For an eye opening look at many of our favorite traditional holiday foods, check this out:

BTB Endurance Programming: Week of December 9
Monday 6AM @ Ponce; 6:30 PM @ Buck: 10 x 30 seconds, recover 90 seconds
Tuesday 6:30 PM @ Ponce: 3 x (200m, 400m, 600m), rest duration of each effort
Wednesday 6AM @ Ponce: 9 x 60 seconds on, 60 seconds off
Thursday 6:30 PM @ Ponce & Buck:  3 x 1000m, recover 2 minutes between, maintain within 5 seconds
On Your Own - 40 minute max distance 

Team BTB Fitness

Looking for the perfect holiday gift for yourself or an athletically-minded loved one? Register for the 2013 GA Marathon & Half Marathon. Details of the race can be found here. If registering, join as part of team BTB Fitness and enjoy the fun that follows on race day. March 17th - race day AND St. Patrick's Day. We'll have team shirts, a tent full of food, drinks and fun. Register today to be part of the team!

BTB Endurance Programming: Week of December 2
Monday 6AM @ Ponce; 6:30 PM @ Buck - 3 x (200m, 400m, 600m), rest the amount of time it takes to complete each effort
Tuesday 6:30 PM @ Ponce -  8 x 20:10, hill sprints. If doing this workout on your own, use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed
Wednesday 6AM @ Ponce - 5 x 1200m, recover 3:00, hold each effort within 3-5 seconds
Thursday 6:30 PM @ Ponce & Buck -  8 x 200m, 1:00 recovery, hold each effort within 2-3 seconds
On your own - 10k @ 85% of 10k TT pace. If you do not have a 10K Time Trial, run 10K at all out effort for TT.

It Really Works! Spotlight On Coach Kelly

CrossFit Endurance really works! From PRs in short, mid and long distance events we see big things from folks who follow the Endurance protocol. We're often asked if it really works so this week we're highlighting Kelly Hermanns, Endurance Coach at Buckhead, who tackled a 50 mile trail race using the CFE method. Kuddos to Kelly for this awesome feat!!
   

I still smile ear to ear when I tell people about how I completed a 50 mile race.  They’re all astonished when I tell them that my training up to the race included no more than 8 miles total a week.  Completing this race was made possible by following a Crossfit Endurance model.  Running intervals 2 times a week (sometimes three) and a longer run (which I did not do) is how I prepared, along with Crossfit workouts 4-5 times a week.  My one “long run” consisted of a 6 mile run to my car in the morning after a night of drinking.   
I have to admit, going into the race and talking with other runners that they felt that they did not run enough, far enough, or hard enough, I got nervous.  The race I signed up for on paper was tough.  Technical trails in the north Georgia mountains with an elevation gain of over 15,000 throughout the course; this trail was no joke.  Of the 54 people that attempted the race, only 37 finished!  Even though I managed to sprain my ankle in the first 10k, I still finished, with a time not far off what I projected.  The Crossfit Endurance model works.  Not only did I finish, I recovered fast and was back in the gym the next day and at a local Crossfit Competition the following weekend.   I just want to say a huge thanks to everyone at BTB who supported me.  I couldn't have done it without your support.   Thanks! 
BTB Endurance Programming: Week of November 25
Monday 6:30 PM @ Buck: 10 x 300m, recover 1:00, hold within 2-3 seconds
Tuesday 6:30 PM @ Ponce:  8 x 400m, recover 1:00, hold each effort within 2-3 seconds
Wednesday 6AM @ Ponce: 3 x 1M, recover 5:00, hold efforts within 5-10 seconds
Thursday 6:30 PM @  Buck & Ponce: 8 x 200m, 1:00 recovery, hold each effort within 2-3 seconds
On Your Own: 15K TT

Thanksgiving Half Marathon

This week we celebrate Thanksgiving by running 13.1 through the city of Atlanta. For all those running on Thursday - have fun, enjoy the course and run fast! If not running, get out and cheer on your fellow BTBers, check out the race course here!


BTB Endurance Programming: Week of November 18
Monday 6AM @ Ponce / 6:30 PM @ Buck - 8 x 200m, hold all splits within 2-3 seconds, rest 2:00
Tuesday 6:30 PM @ Ponce: 12 x 50m sprints, rest 2:00 between; these are all out efforts 
Wednesday 6:30 PM @ Buck - 7 x 400m, recover 1:00, hold each effort within 2-3 seconds
On Your Own - 3 x 5k @ 90% of 5k TT pace, 8:00 recovery, hold efforts within 2:00-3:00

Note - No Wed AM or Thursday PM classes at Ponce this week. Regular schedule resumes after Thanksgiving

Minimal vs Traditional Running Shoes

Many of you have asked about running shoe recommendations, about types, brands etc. If you look around CF and CFE classes you will see all different types of shoes. Check out the video below, from Eric at Ultramax, to help you better understand the new minimalist shoes and how to chose a shoe best suited for you.

BTB Endurance Programming: Week of November 11

Monday 6AM @ Ponce, 6:30 PM at Buck - 8 x 300m, recover 1:00, hold within 2-3 seconds
Tuesday 6:30 PM @ Ponce - 5 x 1200m, 2:00-3:00 recovery, hold within 3-5 seconds
Wednesday 6AM @ Ponce - 6 x 400m, 3:00 recovery
Thursday 6:30 PM @ Ponce & Buck - 6 x 4:00, recover 3:00, hold distance steady across all efforts
On your own - 3 x 5K with 4:00 recovery, hold within 2 minutes.