Soreness update: didn’t feel it much Friday, but holy hell Saturday and Sunday its painful to stand up or sit down from all those front squats!
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7/7 Sunday:
Mile hike to the obstacle playground, with the family. Practiced a lot (including a set of monkey bars with a 60lb kid around my waist). Mile hike back up, mostly while carrying a 30lb+ kid.
7/8 Monday:
-10 minutes stairmaster
-20 minutes EMOM
-2 mile run, under 20 minutes
The EMOM: 80lb Db
-Odd minutes, do 4 goblet squats.
-Even minutes, do 4 C&P (2 per side)
Serious sweaty work.
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7/10 Wednesday
10 min stairmaster
20 min emom
2 mile run
The emom: every minute, 4 double pump burpees and 4 pullups.
Was haaaard.
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7/12/2024 Friday
A much needed less-intense session:
-5 minutes stairmaster
-5x10 SLDL with toes turned in (I will explain… sometime.)
-5,8,5 single-arm barbell press (empty bar)
-Single-arm DB overhead press, 3 sets?
-4x12 BTN just the bar
-Chest-supported rows
-Overhead squats, just the bar, 6 reps
-Weighted pullups: Worked up to a great set, +70lb for 3 reps. Proud of that.
-Max incline treadmill walk, 14 minutes. Was developing a blister.
Great session, feel peppy after.
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7/15 monday
Training was over 12 hours ago but i was too busy to log at work.
5 min stairmaster
Bad girl, good girl, leg ext
Lots of sets and reps each
Cable: rows, delts, rotators, bis and tris
1 mile run
10 min Incline walk
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when is the spartan race mate ?
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@simo74 August 18th, so just over a month.
If you’ve noticed my training lately, many of my sessions look like this:
-10 minutes stairmaster
-20 minutes EMOM
-2 mile run
Wherein the EMOM is suitably intense and full-body to approximate spartan-race effort levels and activities. (Without a ninja warrior course close to hand, it’s a poor simulation, but pullups and burpees are basically the theme so it’s close enough!)
I’ve backed off the running for a few days, but will ramp up again.
Before the race last year, I had done a few 5+mile runs in training. The course is 6 miles so I wanted to make sure I could handle that distance.
This time around however, I haven’t done more than 2 miles in training… but also don’t feel like I’m missing any important elements. My monkey bar capabilities are off the chain, my pullup strength is impressive, and my ability to “just keep going” for an hour + is where it needs to be.
What do you think I should laser in on for the last 4 weeks, Rob?
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Having not done one of these races its a little hard to answer that. From what I know from people who have done it, there is a fair bit of wait time at each obstacle so running long distance is probably not too important other than to build GPP which you already have.
I would focus on 800m (half mile) distance and do repeats, nice tempo run, rest for a couple of minutes and repeat.
For the actual obstacle part I assume there is lots of pulling and climbing type activities. So the more pull ups, hangs, rope pulls etc you can do the better.
Something simple like burpee into pull up would be a great session. Find a bar that is high enough to need a little jump to catch, burpee and the go straight into jump pull up. 50 reps should probably do it, or you could combine an 800m run into 10 burpee pull ups and rpeat 5 times
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should have added, the 800m run could be on a running machine in the gym, just incline it a little.
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Oh buddy have you seen my EMOMs?
Every minute: 4 double-pump burpees, 4 pullups. For 20 minutes.
That’s 80 double-pumps (160 total pushups if you’re counting that way) and 80 pullups, in 20 mins. I’ve been pretty proud of myself having done this one several times.
The half-mile repeats honestly seem more “fun” than I’ve been doing. Will give that a go.
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7/17 Wednesday
Awesome session. On the cusp of vomiting the whole time:
10 minutes stairmaster
20 rounds EMOM
2 mile run in 18:23
The EMOM: 4 pullups followed by 4 double pump, 180-degree spin burpees (jump at the end is a 180)
Absolutely brutal.
The run: as @simo74 suggested focused on half-mile sections at high speed with walk or slow jogs in between.
Overall pace was great despite the walks so a good win.
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Sounds like an awesome (horrible) session.
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7/19 Friday
10 minutes Stairmaster
10x2 ab rollouts from knees, SS with
10x1 weighted pullups: +0, +25, +45, +70, +70, +90, +90, +70, +70, +70
On the +90 sets my chin was up there but didn’t have that solid planted-over-the-bar sensation. But at 90 lbs I’ll take it and call it a full rep anyway.
10x1x135lb front squats
SS with
10x1? single-arm bottoms-up KB press. OK this was a bad idea, without being comfortable doing bottoms-up KB presses in the first place. They merit practice. Takes a ton of grip strength and stability to keep the bell from falling over. I did not enjoy these or get much out of trying singles.
2 mile run. Average pace just a hair above 6mph but there was a sprint at 9mph in there at the beginning, which gassed me for the rest.
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Had a great weekend.
Sunday 7/21 went out surfing, was a real conditioning session.
Monday 7/22 10 minutes stairmaster
20 minutes EMOM:
90 lb dumbbell
Odd minutes 3 goblet squats
Even minutes one c&p each side
Then left without a run because issues arose and now I’m in the ER.
Will follow up after.
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WTF, hope everything is OK.
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Hope your doing well JD
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Thanks @bigpappafrance and @simo74 im fine. Had a minor infection and didn’t realize until it became painful to walk. Mostly normal now after a day of antibiotics. But due to the potential sides of this antibiotics ill have to go easy on training for a couple weeks. Im thinking a light run tomorrow and thats it.
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Good call man. Antibiotics can mess you up pretty good.
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7/24
2.3 miles easy paced run, down and up hill. Walked back with occasionally running along the way just to get back sooner.
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As I’ve mentioned many times over the years of logging, I’ve had diarrhea for as long as I can remember.
Over the past few months I’ve gone completely gluten free, and incidentally the diarrhea has reduced. I accidentally had gravy with a restaurant meal - early in my GF journey - and that night had awful stomach cramps and of course diarrhea. So I became convinced Gluten was THE problem…
And it may be A problem…
But I was still having diarrhea.
Well I had also taken up the habit of eating TONS of macadamia nuts, in the evening, as a stress-relief junk food snack. Sure, it’s no snickers bar, but maybe not a good choice in the quantities I was capable of putting away.
Anyway I quit those (again), and this time the diarrhea actually stopped!
Or did it?
I think it reduced but there was still some.
You see I started replacing my macadamia stressrelief with a bowl of white rice with brown sugar.
And maybe THAT was a problem?
Hadn’t had any rice for the last several nights, but had one bowl last night, and this morning I had diarrhea again.
So WTF - gluten, rice, AND macadamia nuts are problems?
IDK.
I’ve tried poop and food logging and it’s frankly too much. “too much” is a reflection of the relative priority of anything in one’s life, I know, but I have found it to be “too much”.
Open to thoughts anyone may have. Especially @QuadQueen who has offered to advise before, I think.
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