Join us for Rock The Crossroads on July 9! This 2nd annual evening race will take you through the streets of the Crossroads arts and music district. Race starts at 7:30 pm.

There will be a free concert for all participants at Crossroads KC at Grinders after the race as well as post-race hydration in the BCF/CrossFit KC tent.

For details and registration go to rockthecrossroads.com.

Also, don’t forget to sign up for the BRGR Luv 4 Jazz 5k that’s coming up on May 15!

Next up for the endurance team is the BRGR Luv for Jazz 5k.  This event is a fundraiser for the Prairie Village Jazz fest. The 5K winds through Prairie Village. The course is fast and should yield good times. Live music will be along the course and at the start/finish areas. For more information, follow the event on Facebook, or register online.

When: May 15 @ 8:00 a.m.

Where: BRGR Kitchen Restaurant & Bar

Entry fee: $30 early; $35 Race day

Register Online:  Active.com

River Trail off-road duathlon start

This Sunday, April 10, come on out to the Lawrence River Trails for the annual God’s Country Duathlon. Race it solo, or enter as a team to split the run and mountain bike. The course is a 2.5 mile run followed by an 11-mile mountain bike. The trail is beginner friendly and loads of fun!

Rock the Parkway

Congratulations to all Bootcamp Fitness athletes that participated in Rock the Parkway. Thanks also to those who came to cheer and hang out in our tent. What a great day.

There were a lot of great success stories, from people completing their first 1/2 marathon to some blistering times and new PRs.

A special thanks goes out to Otis Watson with Advanced Massage Therapies for providing post-race massages, and to those who helped set up and provide coffee, water, etc.

Please feel free to share your race day stories here. We would love to hear about your day!

Bootcamp Fitness Endurance Team Tent

Only one week to go before Rock the Parkway! We’re looking forward to seeing all of our athletes at the event. Your training at BCF has prepared you well.

Look for our new tent at the start/finish area. Come warm up with us before the race and hang out after the race. Or, if you aren’t running, come on out and cheer for our team!

Let us know if there is anything we can help with in this final week. Good luck!

We hope you are all signed up for Rock the Parkway on April 2nd.  This is our first Bootcamp Fitness Endurance team event and we would love to have 100% participation. If you aren’t registered, visit www.rocktheparkway.com. 5k, 10k, half marathon. Walk or run. Just come out and have a good time!

As always, all of the coaches are available to help support your needs. Ask about training programs or check our recent blog post for the 1,2,3 Training Template.

Also, don’t forget about the Sunday runs to get ready for Rock the Parkway. This Sunday the run is leaving from Bootcamp Fitness. Check out the run schedule here. All runs start at 7 a.m. We hope to see you there!

Here are the components we recommend:

3-5 Mixed Mode Boot Camp or CrossFit Training Sessions each week.
This is the base of your training.  If you don’t do these workouts this will not work.Show up.

3 Sport specific training sessions per week.
Ideally alternating days with 48 hours between.  These are done opposite of the mixed mode sessions. Example: If you come to class in the evening then you get up before work and get in your specific work in the morning.

1. Tuesday – Speed/Overspeed.
These are a series of intervals performed at desired race pace or 10% faster than race pace.  The work to rest is 1:1.  If you run hard for 90 seconds then you recover by walking and jogging for 90 seconds.

Suggested distance based on your event:
5K: 200 m – 400 m
10k: 400 m
½ Marathon: 800 m – 1 mile.

If you can’t get to a track or do not have the time use a watch to time repeats on the open road.   Using a Rate of Perceived Exertion Scale (RPE) 1-10 with 10 being red line you should be between a 7.5 – 9 on effort. You cannot maintain these indefinitely.  Make sure you are warmed up and be cautious with the initial effort as not to pull something you’ll need later.  This is training not the race.

You rarely need to exceed 50% of the race distance with these. Start with 4-6 and use a wave to progress. Add one per week until the third week and then back off to the second week.  Something on the order of 4 5 6 5 6 7 8 6

2. Thursday Tempo.
This is a run at an effort you could maintain for 20 minutes.  On the RPE scale you will be nudging up against an 8.5 at best.

3. Sunday Overdistance.
This is a group effort to just get in the volume. I recommend increasing volume each week whenever possible for 3 weeks and then backing off to the mileage/minutes covered in the second week.  In conservative mileage terms it might look something like this.  … 3 4 5 4 5 6 5 6 7… You can make bigger jumps but listen to your body.

We created this running calculator to help you determine your pace for each of these types of workouts. There are three tabs that include instructions, a calculator and a log. Download and enjoy! BCFEnduranceRunCalculator.xlsx