There’s quite a few folks running AFC 1/2 Marathon in 2 weeks – it’d be great to get the entire Invictus Endurance group out on the course to represent!
The 5k is super fun, short and all in Balboa Park and then you can hang around and cheer on your teammates as they finish their race.
My suggestion if you are going to be on the course somewhere – go to 6th avenue, as the 1/2 marathoners have to run up at the end of the race and that is probably the time they are going to need the most encouragement.
There are less than 200 spots for the 5k so please sign up today and I will remind you about it on Wednesday at the track
Sign up here for the 5k - http://www.afchalf.com/entry.shtml
Training for the week:
Short Interval – 250M Sprints x 8 rounds – rest 150M in between. These are all out efforts
Long Intervals – 6 minutes on, 2 off, 4 on 1 off, 2 on 30 off, 4 on 1 off, 6 on and done
Time Trial – 3 x 5K with 10-15 minutes rest in between so you can practice your nutrition and how you plan to fuel during our event
If your goal is to get faster make sure you are doing both interval sessions during the week. Going longer is not going to make you faster – interval work will do the job faster and more efficiently 
I would also suggest reading through the FAQ on the Crossfit Endurance website - http://www.crossfitendurance.com/faq-general
Have a read and let me know if i can answer any questions
