No all good mate! Just a busy patch of life and work!
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5 mins burpee
5 min rest
1.5 mile run at 8min/mile pace
5 min rest
1.5 mile best effort 9:02 full send
5 min rest
21-15-9
Chins
Sit ups
Heck of a session. Closest I’ve ever gone to sub 9
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There’s also always a risk that the treadmill is not calibrated too, so always take my treadmill run times with a grain of salt, but this felt significantly higher effort than last times 10min run
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Glad you are ok mate, merry Christmas to you and your family.
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Grinder
With a 30kg sandbag
7 thruster
7 strict press
7 front hug squat
10m bear crawl
14 thruster
14 press
14 squat
20m bear crawl
21 thruster
21 press
21 squat
30m bear crawl
28 thruster
28 press
28 squat
40m bear crawl
Rest a few
3 rounds
20 hang leg raise
40 sit up
60 Russian twist
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Finally got around to filling the 200lb sandbag. Feels like 400lb
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Got to love a heavy sandbag. What were you doing with it? Just picking it up or taking it for a walk??
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I just did a few picks with it today, need to figure out my technique to go ground to shoulder
Ideally one day get it overhead
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I am just starting on my 100kg (220lbs) bag. First session I just practiced picking it up. Today was my second session with it and today I picked it up and walked with it. I will get it to the shoulder next year but don’t think I will be pressing it any time soon.
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200 air squats
3-6-9-12-15-18-21
Double lunge burpee
Chin ups
4 rounds
30 sit up
3 sandbag toss
400m run
Figured out my bag toss technique by the end, first round was reaaaaal sucky.
I basically have to lap it and then re-grip to an S grip or gable (@burien_top_team knows what’s up) and then I do a big hip clean to toss over so it’s quite explosive. Heavy sandbag absolutely works just about every muscle from my toes to my eyebrows.
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5.6km trot into work, decent clip.
22.27 for the 5. Backpack wasn’t overly heavy and weather was nice
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Treated myself to a new pair of running shoes. After a lot of research into shoes, my running technique and flaws I settled on the Air Pegasus 39. Very lightweight and definitely encourages forefoot running but not overly agressively, and by all accounts a tank of a shoe
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Well I’ve never really been a huge believer in running shoes but I guess actual runners know what they’re talking about
I set out to do three one mile intervals with a full recover in between: slow/med/slow but what happened was I went med/full send/med
7:30
Rest
5:31 (pr including a 3:12 1km pr)
Rest
7:30
Rest
The shoes definitely made a difference, especially my cadence and wanting me to run on my forefoot. The ‘med’ pace miles actually felt super cruisey energy wise
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Wow, so close. Do you think the first 1.5 mile run helps you all-out time?
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I definitely do mate.
Totally all anecdotal and personal experience but it seems to help me dial in my foot strike and breathing so my body feels ready, but moreso than just a warm up because I’m doing a decent enough effort
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Ran in to work again this morning
Big focus on cadence over speed, but I was a bit fatigued after yesterday’s double run.
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Another run in to work, followed by
4 rounds
25 pull up
25 clean and press 30kg barbell
Run in was about 1 min quicker than yesterday for relatively little extra effort, just more upright posture and more consistent cadence. I’m sure eventually a good running posture will be second nature, just like all other exercises it needs attention to begin with
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4mile clip
5 rounds
10 chin up
20 dip
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5km recovery run
200 pushups (20 every 30 sec approx)
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Former competitive runner here. I see the Pegasus has a 10mm drop. How different is that from your previous shoe? I ran in a 2002 Nike Pegasus in 2005 (very different shoe then) and currently run in a 2012 Newton Motion (3mm drop). Have you noticed the stretch and soreness in the Achilles and calf with more of a forefoot or midfoot strike? That is usually a telltale sign your foot strike is different. I attended a running clinic before buying these shoes and even went to a shoe store to get a free video recording of my technique. I am quite convinced a midfoot strike increased my pace over long distances. However it was confounded with better harder training. I hope you find the same success!
Shoes referenced above:
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