Month: March 2014

Oklahoma City Memorial Marathon | 5 Weeks Out

Less Than 5 Weeks

April 27th is right around the corner but don’t worry, we still have 5 weeks. Those following my programming for the first time may feel as if you are not prepared for a full marathon or half marathon because you haven’t covered the miles that you did in your previous training schedules. Trust me. You’re right on track and right where you need to be. You’re healthy, you don’t have nagging injuries and most importantly, you’re still running.

Our One and Only Long Run

For the runners out there that are worried because they haven’t had a “long” run, you’ll get your shot this weekend. The marathoners will be running a half marathon and the half marathoners will be running 8 miles. These will both be completed at RACE PACE. What does “race pace” mean? I hope by now, you have a goal time in mind on race day. Hopefully, you’ve been thinking about that time when completing our Sunday runs. This Sunday, you’ll have to focus on that race pace A LOT. It’s slower than what we’ve been running. That’s the point of CrossFit Endurance. When we take to the roads this weekend, you cannot go out fast. If you do anything right this weekend, make sure that it is this. Going out fast will ruin you for the later miles.


As we’re getting closer to Race Day, you should be thinking about your nutrition and have hopefully began practicing with it. This weekend will be a great opportunity for you to practice your Race Day nutrition and how to effectively use it. As a general rule, if you’ve been trying your hand at gels, you’ll want to take those every 60 minutes. I try to take one every six miles. My favorites are the ClifShots in Lemon Lime flavor and Chocolate. When it comes to hydration, don’t let yourself become thirsty. By that point, it may be too late. Drink regularly. This weekend on our run, I will try to have a water stop along the way for everyone to grab on the way out and on the way back in. As we get closer to the Oklahoma City Memorial Marathon, we will be going over game plans for Race Day, but have one going into our long run this weekend. Anyone and everyone is welcome. See you Sunday at 11am.
-Ryan Doonkeen, CrossFit Endurance Trainer

Half Marathoners Route

Screen Shot 2014-03-24 at 4.28.32 PM

Marathoners Route

Screen Shot 2014-03-24 at 4.38.15 PM

Throwback Thursday – Blog v4.1

I shan’t be updating you on the previous 9 months of my life with this blog post since my server was hacked and lost my old website. Luckily, I had saved all my previous posts and most importantly, rediscovered my Xanga. Retrieved all my posts and uploaded them to this site! This will be my 4th version of a blog so without further ado… post one:

#tbt to those Xanga entries from July 2005 to August 2009, complete with song lyrics as titles.