14.09.22, E/Wods, 12week Marathon, Week 12

12week, Endurance WOD, WOD

We are all different, we all require a little different taper. This is a template that should give you an idea of what you should be this week, so you are amped and ready to race on Sat!

Per CFE

 

Mon : Rest

Tue : Lift Heavy, such as 5 x 3 Backsquats

Wed : Helen @ =< 70% effort

Thur : 8 x 200m at 70% effort, with 2:00 rest

Fri : Rest

Sat : Kick ass.

 

You want to feel like you didn’t do enough the last week, like you can’t wait to run.

14.09.21, Sun

Feed & Water, WOD

With Fall fast approaching, we bring you the delicious…

Sweet Potato Apple Compote

* 4-5 Sweet Potatoes peeled and cubed

* 4-5 Apples cored and cubed (pick your favorite)

* 2-3 Tablespoons of olive oil

* Cinnamon

In a large bowl mix the apples and sweet potatoes. Drizzle the olive oil over the top and mix, use enough to evenly coat the mixture (but not too much there shouldn’t be much excess). Sprinkle mixture with desired amount of cinnamon and mix well. Be sure that the cinnamon and oil are evenly distributed. Place in a casserole dish and cover with foil. Bake in a 350 degree oven for 45-60 minutes. I typically check the dish at 45 mins. Once the potatoes are fork tender the dish is done.

This is a high carb dish and can be served as a side dish with pork or a dessert around the holidays (good sub for pie because it tastes just like apple pie). This dish is ideal if you have had a heavy training day, had a long run/bike ride etc.

I recently kicked this one up a notch by adding some bacon. I purchased a 1 pound hunk of uncured unsliced bacon from whole foods and cut it into small cubes. I cooked it in a skillet until brown and crisp and let it drain off on some paper towels. At the 45 minute mark in the cooking process above I sprinkled the bacon bits over the top of the dish and let it cook for 15 more minutes. YUMMY!!!