Just ran sprints and let Alfie off leash for some sprints where HE can go full speed. I got a video that I’ll post here. He’s currently assed out on the floor at 4:45. It was 95 degrees and we were out there for almost 2 hours so it’s understandable. I may have still done too much, as I’m riding the Virginia Capital Trail tomorrow…51.7 miles and it’ll be just as hot.
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He’s like a heat seeking missile!!!
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I’m in love with giant set training. I’ll settle into it once I’m in full maintenance mode. You can get so much work done in 30 mins, and who says you can’t lift heavy too?
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Giant sets are the tits. The pump, the conditioning aspect, the efficiency, and I also think it’s super safe to work opposing muscles like that. Just makes sense from an injury prevention standpoint.
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So, I did it. 51.7 miles in 96 degrees with a ton of humidity. Williamsburg → Richmond on the capital trail. I should have hydrated better yesterday. As in, hydrated with more than several beers, which is what I did. At mile 48/51, my legs cramped up. I don’t mean achey or burning, I mean they literally seized up and wouldn’t move, so I wrenched my feet out of the pedals (I’m clipped in) and have to half lean on a telephone pole because I CANT GET OFF MY BIKE. Legs cramp worse when I straighten them so I’m sitting on my top bar, and at the first sign that my cramp is stopping I swing my legs over the bike and just drop. The cramps continue for 5 more minutes as I chug water and Gatorade and stretch them. 3 people rode by and checked on me - love the biking community sometimes - and one lady remarked that my legs looked like there was an alien in them, because they were pulsing. My friend called because he had gotten a bit far ahead and was about to finish, 3 miles ahead, and wondered how I could be so far back. So he calls his girlfriend who’s gonna meet us at the brewery that the trail ends at, and tells her to come get me, then calls me and tells me, and I snapped at him that I’d rather cut my legs off than not finish with 3 miles to go (most of which are downhill), and to wait for me. So I hopped up, right leg kept cramping, jumped on and clipped in my left leg. A half mile into one leg pedaling, my right leg relaxes long enough for me to clip in and I finished the ride.
2 beers, 3 tacos and 1 shower later, I’m a new man. 51 miles really isn’t that impressive on a bike, but biking is my weak point, it was my third time ever riding my new bike, and my first time wearing clips, so I’ll take it as a win. Gotta hydrate better next time.
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Nighttime 1.5 mile walk, 0.5 mile jog, 0.5 mile sprint, 0.5 mile walk. Great recovery.
What do you think about the couch to 5k program? I’m gonna have to run a spartan race in October and have ZERO cardio. Couldn’t think of a better person to ask
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I actually don’t know anything about it. I’ve heard of it, but 5k is a short distance. No matter how you slice it, most anybody can finish a 5k. So I always give the same advice for that distance:
Walk 5k and time yourself
Walk/run 5k interval-style- walk some, pick a point in the distance and run to it, then walk some more, repeat and time yourself
Do interval runs while timing yourself for 2 weeks, 3x a week and drop your time every time
Then 2x a week jog 5k straight and try not to stop and to beat your 5k time.
In the meantime, strengthen your hips and anterior tibialis.
Finally, and this is a big one for me, find a hill and do hill sprints. Hill sprints not only transfer to long distance running better than anything else, but they don’t allow for foot slapping or bad posture - it’s almost natural to run uphill with good form. Just keep your knees high.
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Also, I should add, because you’re doing a spartan race and not a regular 5k, fartlek runs. I.e. run quarter mile, do pushups. Run quarter mile, do lunges. Run quarter mile, do abs. Run quarter mile, do burpees. Repeat as much as you want and do whatever exercises you want but you need to be able to stop, exercise, and get back running without dying.
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Sounds like solid advice. I agreed to this a few months ago, I’m not even sure how long it is. I was hoping the 5k would cover me 
. I want to walk the whole thing and try and do all the obstacles… but my sisters who are my teammates and not carrying as much fat as me demand I run.
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Had a loss in the family. Snuck in a therapeutic session out of town:
BW 5 dips 5 pull-ups
+25 5 dips 5 PU
+45 5 dips 5 PU
+45 5 dips 5 PU
+45 4 dips 3 PU
BW 30 dips (PR) 7 pull-ups lol, dips took a lot out of me
Cable rows 8 on the stack x20, 4 sec ecc
Pushups x20
Cable rows 10 on the stack x15, 4 sec ecc
Pushups x30
Cable rows 12 on the stack x10, 4 sec ecc
Pushups x40
One arm pulldowns 6 on the stack x12 each arm
Straight arm rope pulls 4 on the stack x10, 5 sec ecc
X3
Crossovers x10 mechanical dropset to cable press x10, immediately to 10 plyo pushups
X3
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Sorry to hear that Flap. Hope everyone is ok
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@simo74 and @mortdk are both pretty experienced at running. They certainly regularly bust my chops for my appalling conditioning levels.
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Stealing this.
Currently doing crossovers straight to push ups and loving it for the pump. Can definitely add some presses in.
Sorry to hear about the loss man.
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He should’ve had her bring a taco and a beer. I think that might help cramping…salt, right?
Sorry for your loss. Nice session to burn some stress.
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Lol. I dont smoke often but the other day I felt like I was floating out into space
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DB Tri ext x10
Bench dips +45 in lap x failure drop to BW x failure
V ups to failure
X3
5 chins
2 plates on preachers x10
HLR to failure
X3
Behind the back cable laterals x12
Cable laterals x failure
Cross body ext with ext rotation x failure
Cheat laterals x failure
Cheat partials x failure
X3 each arm
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4 rounds
500m Row
Push press x10 with 40 lb KBs
25 crunches
Lol, the 2 year old had an accident (he’s potty training) on the one day where we forgot extra underwear for him. Had to leave after that but it did gas me a bit. Kept my 500m rows under 2 minutes until the last one, about 2:08.
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How far under two minutes? Did you crack the “needs work” barrier of 1:45?
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