Burning Runner: Daily Log, March 16, 2011

T.J. transitions from Long Slow Distance to Power, Speed and Endurance through the Crossfit Endurance method of training.

Written by: T.J. Murphy


CFE Workout

Performed the following drills and light repeats. This is an example of the types of initial workouts Brian MacKenzie has someone do to adopt to a Pose-style method of running, correcting running posture, fixing heel strike problems and shifting to a lighter, quicker, more contained running stride (MacKenzie studied for seven years with Pose Method creator Dr. Nicholas Romanov). For a chronic heel striker like me I noticed that this really wakes up the calf muscles. I was careful to warm-up thoroughly beforehand and do mobility/stretching work afterward.

3 Running Drills

Ball of foot hops with forward lean 3 x 10

Wall Drill: 3 x 20 on each leg.

Forward Lunge (exaggerated foot pulls on one side) 3 x 10 each

2x’s Through of:

4 x 1 minute repeats @ 96 cadence

1 x 4 minutes @ 91 cadence

Following this, was 4 x 4 minutes at 80% effort rowing intervals. Rowing (as I’ve discovered training through MacKenzie) is a terrific cross-training workout when performed correctly. “A runner will develop strengths he never knew he had,” he told me. I know the heart rate really gets up there and the core muscles are left thoroughly worked by a session like this.


Breakfast: cage-free egg whites, egg, vegetables and lentils.

Lunch: salad with chicken. Snack: a couple of ounces of turkey, tomatoes and carrots.

Dinner: Loaded vegetable salad, grass-fed beef from Trader Joes and a cup of sugar-free pudding.

Water: Over 100 oz.

MobilityWOD: Hip flexibility from Episode 198 of the Mobility Wod. Plus spent time on the foam roller and with a lacrosse ball, doing trigger point work.


T.J. Murphy is the Editorial Director of Competitor Magazine. A 2:38 marathoner and five-time Ironman finisher, he is the former editorial director of Triathlete Magazine and Inside Triathlon. His writing has also appeared in Outside Magazine and Runner’s World.

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