Delaware runner, Julie Lawand began running three years ago and always preferred trails to the road.
“When I first heard about the XTERRA Atlantic Trail Run Series, I knew right away I would have to it into my schedule,” she said. “This year, I have been training hard in the off-season and I’ve been focused on improving my speed and agility on the trails.”
Lawand is also an avid CrossFit participant and believes the two disciplines together keep her healthy, strong, and balanced. Typically, she does a CrossFit workout twice a week and runs three to four days a week, making sure she gets in one speed workout, a lactic threshold run, and a long run.
Her CrossFit classes consist of high-intensity intervals (HIIT) mixed with calisthenics, barbells or dumbbells, and Olympic lift work such as squats, dead lifts, and snatches. She does most of her workouts at Cross Fit Diamond State with Coach Gia O’Keefe.
“I believe CrossFit has made me a stronger and faster runner because it’s increased my aerobic capacity,” she said. “Both running and CrossFit improve cardiovascular condition and complement each other.”
Lawand shares a sample week that has brought her success. She bases her efforts on the 1-10 scale of Rate of Perceived Exertion (RPE).
Julie Lawand’s Training Week
Monday - 3.5 mile of tempo run @ RPE 6-7
Tuesday - CrossFit with a focus on strength
Wednesday – 10-12 x 200m – 400m sprint repeats @ RPE 8-9. OR 8-10 x hill sprints @RPE 8-9
Thurs- 4 mile recovery run @ RPE 3-4
Friday - CrossFit, Strength
Saturday – Rest
Sunday- 6 mile long run @ RPE 5
Photo Courtesy of Danielle Vennard Photography