Total Mileage for the month: 00.00
February 04th - 4.5 Miles then 4.5 Miles right after at Spartan Race
February 03th - 11.4 Miles
February 04th - 3.7 Miles
February 05th - 4.8 Miles in the a.m. - 4.8 Miles in the p.m.
Friday, February 7, 2014
Running Log February 2014
I am going to keep my running going after completing my Spartan Challenge. It has motivated me to run again. To go out exploring off road. I will be ready for any future mud runs if I keep this up.
February 04th - 4.5 Miles then 4.5 Miles right after at Spartan Race
February 03th - 11.4 Miles
February 04th - 3.7 Miles
February 05th - 4.8 Miles in the a.m. - 4.8 Miles in the p.m.
February 04th - 4.5 Miles then 4.5 Miles right after at Spartan Race
February 03th - 11.4 Miles
February 04th - 3.7 Miles
February 05th - 4.8 Miles in the a.m. - 4.8 Miles in the p.m.
Volunteer Spartan Arizona 2014
2014 is starting off to be a tough year. My finances are tight so I am not able to do a lot of mud runs like i enjoy doing. So I decided to volunteer a day to go out and work building this years Spartan Race to earn an entry.
I showed up at 7:30am. After a short briefing they split up the volunteers with some of the alumni crew. Myself and Dylan got to roll with Jeremy and Heidi. It turned out to be a fun crew and we were calling ourselves the dream time since we were killing each and every product we got on.
We met up with some other volunteers along the way. They were not as dedicated as myself. They messed around a lot. And it came back to haunt them. They got called to do a special project. And that was to do trash patrol. Doh.
Other than that it was a great experience. Painless for the most part. I did get to see and learn about some of the new obstacles for this year. That is valuable information. So I leave there with that knowledge, feeling good about the work I did, and rolling out with a cool shirt and hoodie to show off. I plan to run the race on Sunday in the afternoon. So towards the end of the event. It should be nice and sloppy. Still hoping it rains that day and time so I can really have fun.
I showed up at 7:30am. After a short briefing they split up the volunteers with some of the alumni crew. Myself and Dylan got to roll with Jeremy and Heidi. It turned out to be a fun crew and we were calling ourselves the dream time since we were killing each and every product we got on.
We met up with some other volunteers along the way. They were not as dedicated as myself. They messed around a lot. And it came back to haunt them. They got called to do a special project. And that was to do trash patrol. Doh.
Other than that it was a great experience. Painless for the most part. I did get to see and learn about some of the new obstacles for this year. That is valuable information. So I leave there with that knowledge, feeling good about the work I did, and rolling out with a cool shirt and hoodie to show off. I plan to run the race on Sunday in the afternoon. So towards the end of the event. It should be nice and sloppy. Still hoping it rains that day and time so I can really have fun.
Tuesday, January 28, 2014
Fitness Expos
I like to go to any fitness expos that come through. Nothing like seeing what is new and up coming in the fitness industry. I also like grabbing all the free sample. Tasting everything. But I prefer to have full bars and self contained samples I can take home. Then I can use that when I am training and see how I like it and how it might improve my performance. I was not impressed with the last two fitness expos I went to. As well as the P.F. Chang marathon expo. I was not coming out of there with my usual haul. It was pretty skimpy. Not sure what is going on lately with that. Lets fix this people.
Sunday, January 26, 2014
"1 Mile A Day" Spartan Challenge Jan 2014
Total Mileage for the month: 81.33
January 30th - 10.5 Miles
January 28th - 8.8 Miles
January 27th - 3.5 Miles
January 26th - 4 Miles in the a.m. - 4.09 Miles in the p.m.
January 25th - 8.94 Miles
January 21st - 4.40 Miles
January 20th - 7.50 Miles
January 16th - 3.00 Miles
January 14th - 4.20 Miles
January 10th - 3.00 Miles
January 08th - 7.20 Miles
January 07th - 4.20 Miles
January 05th - 1.00 Miles
January 04th - 1.00 Miles
January 03rd - 6.00 Miles
Spartan 1 Month Boot Camp Workouts 2014
January Boot Camp: Sprint Edition Day 1 of 31:Warm-up:
Jump rope 5 minutes Dynamic warm-up
Skip, high knee jog, lateral lunge, back pedal
Main set:
.5 mi run, hard
10 push-ups
5 pull-ups
15 crunches
Repeat 1-4 times, on 10 seconds to 1 minute rest
Jog/walk until workout has reached the 50-minute mark.
January Boot Camp – Sprint Edition Day 2 of 31:
Warm-up:
5 minute cardio (jog, cycle, or row) Dynamic warm-up – each movement x2 at 25 yards each:
high knee walk high knee jog butt kickers lateral shuffle straight leg march skip straight leg skip
Main set – Repeat 1-5 times:
10 push-ups
10 burpees
5 pull-ups
30-second sprint
1-minute rest
Then with a sandbag, repeat this set 2-4 times:
15 squats
50 yard lunge walk
10 chest passes
10 underhand toss
1 minute rest between sets
January Boot Camp – Sprint Edition Day 3 of 31:
Stretching is one of the best ways to get better flexibility and prevent injuries.
Stretch – 15 minutes.
Rest days like today are just as important as training days. This is the time when your body adapts to the previous day’s exercise. Make it an active rest day by walking to the store, taking the stairs at work, parking at the far end of the parking lot, and every hour take a 1-minute break and stretch. If you did your last two workouts, today is the day to celebrate with some stretching, to best help you soak up your fitness gains! Recovery days will be periodically scheduled into January.
January Boot Camp – Sprint Edition Day 4 of 31:
Warm-up:
75 jumping jacks Dynamic warm-up:
Skip, high knee jog, lateral lunge, back pedal
Main Set:
30-75 burpees
10-30 squat tosses with sandbag
10-30 pistol squats each leg
10-30 pull-ups
5 x 25’ bear crawl or rope climbs
Rest as needed between reps and exercise. Perform this main set once. Then run 10-20 minutes, if you have the time.
January Boot Camp – Sprint Edition Day 5 of 31:
Warm-up: Dynamic warm-up – each movement x2 at 25 yards each:
High knee walk, high knee jog, butt kickers, lateral shuffle, straight leg march, skip, straight leg skip
Main Set:
Run/Jog/Walk 15 minutes
Perform 1 minute of each exercise, with 10 second rest between:
push-ups
crunches
pull-ups
plank
squat jumps
jump rope (fast)
mountain climbers
flutter kicks
arm curls with sandbag
1-minute rest
Perform strength exercise sequence 1-3 times.
Run/Jog/Walk 15 minutes
January Boot Camp – Sprint Edition Day 6 of 31:
Rest Day: Take a nap
Naps can restore alertness, enhance performance, and reduce mistakes and accidents. A study at NASA on sleepy military pilots and astronauts found that a 40-minute improved performance by 34% and alertness 100%.
- The National Sleep Institute
Most times you need to plan 40 minutes of intense training in your day. But sometimes you should plan 40 minutes of intense recovery.
Try scheduling a 15 minute nap into your day and see how your overall performance might improve. Plus, you’ll want to be rested for tomorrow, trust us!
January Boot Camp – Sprint Edition Day 7 of 31:
Perform this workout on a treadmill or outdoors if steep hills are in your area.
Warm up:
10 minute jog or jump rope
Main set:
On a treadmill
Run 5-10 minutes on a progressively steeper grade. Every minute, increase the grade to challenge your pace.
Walk 3 minutes to recover.
Repeat hill interval 2 more times for a total of 3 sets, totaling 15-30 minutes of climbing time. Outdoors
Run 5-10 minutes intervals on the steepest hills you can find.
Walk 3 minutes to recover.
Repeat hill interval 2 more times for a total of 3 sets, totaling 15-30 minutes of climbing time.
January Boot Camp – Sprint Edition Day 8 of 31:
Rest Day: Stretching/Yoga
During the day be sure to stretch for at least 15 minutes. Increased flexibility is a key ingredient in injury prevention, particularly in a sport as demanding on your body as obstacle racing.
When things go wrong while training or racing, you want to bend, not break.
Most yoga studios have open classes where you can drop on in and try a session out for a one time fee. Consider trying a light session as a great way to actively recover from your routine training. Soon, after you start feeling the positive effects of yoga, you might find it part of your regular training regiment.
January Boot Camp – Sprint Edition Day 9 of 31:
Warm up:
10 minute easy jog.
Main set:
On a 30-minute trail run, every 10 minutes find a rock or log (or bring your own sandbag), and use it for 10 reps of arm curls, shoulder presses, and squats. Add 5 reps each time so that the last set is 20 reps for each exercise.
January Boot Camp – Sprint Edition Day 10 of 31:
Warm-up:
Jump rope 5 minutes Dynamic warm-up (Skip, high knee jog, lateral lunge, back pedal)
Main set:
.5 mile run, hard
10 push-ups
5 pull-ups
15 crunches
Perform 2-4 times, with 1-2 minutes rest after each set.
Then run 1-3 miles at an easy pace.
January Boot Camp – Sprint Edition Day 11 of 31:
Rest Day: Memory Building
Our Spartan race directors have been known to throw mental challenges into the mix during an event. There is nothing like having to memorize an 8 digit code while out of breath, under penalty of burpees, and having to recall it later on.
Today, take a break from exercising your body and train your mind instead. Some suggestions include:
Memorize the first 10 ingredients, in order, of your favorite breakfast food, then recall it at lunch At lunch, memorize the number from a one-dollar bill, then recall it at dinner Try and memorize one motivational quote, like the one above, during each workout
Like training, you need to push yourself, if you’re going to get to the next level.
Remember, your brain is like a muscle and needs to be exercised. And, like fitness of the body, there are multiple dimensions in keeping your mind in top shape. Brain boosting strategies include having sound nutrition, getting adequate sleep, and keeping stress in check.
January Boot Camp – Sprint Edition Day 12 of 31:
Strength Building + Cardio (Kuato lite)
Warm-up: Dynamic warm-up – each movement x2 at 25 yards each (high knee walk, high knee jog, butt kickers, lateral shuffle, straight leg march, skip)
Main set:
5 minutes jump rope
50-100 crunches
20-100 push-ups
10-30 box jumps
pull-ups to failure (use an assistance device or machine to get at least 5 reps)
10-30 hanging leg raises
20-50 bodyweight squats, fast tempo
Repeat optional.
Run 10- 30 minutes at hard tempo.
or full Kuato
Main set:
5 minutes jump rope
50-100 crunches
20-100 push-ups
30-50 box jumps
pull-ups to failure (use an assistance device or machine to get at least 5 reps)
20-50 hanging leg raises
50-200 bodyweight squats, fast tempo
January Boot Camp – Sprint Edition Day 13 of 31:
Keep it simple. Never underestimate the power of mixing running and burpees together. With these two tools you can achieve huge fitness gains. Get out, get going, and rack up those miles and burpees. You’ll thank us come race day!
Warm-up:
Easy jog for 5 minutes
Main set:
Run 30-50 minutes at an easy to moderate pace with 10-30 burpees every 10 minutes.
January Boot Camp – Sprint Edition Day 14 of 31:
Warm-up: Dynamic warm-up: Skip, high knee jog, lateral lunge, back pedal
Main set:
10-second hill climb (sprint)
10-second rest
x10
20-second hill climb (very high intensity)
20-second rest
x 4
30-second hill climb (high intensity)
10-second rest
x 2
Walk for 5 minutes to recover and repeat each interval length for half the reps (5, 2, 1).
15-20 minute jog
January Boot Camp – Sprint Edition Day 15 of 31:
Active Recovery
The athlete who never takes a break is destined to breakdown. Healing is a key ingredient in fitness gains – training wears you down, recovery is what builds you up stronger than when you started.
Active recovery is the process of letting yourself heal from previous workouts, not by sitting still, but by moving. Stretching is one of the best forms of active recovery while alternative forms include: low intensity swimming, jogging, or cycling.
Suggestions for Active Recovery
For every hour you spend at a desk, stretch 5-10 minutes. Participate in a walk-in yoga class. Invest your energy in procuring and cooking wholesome and nutritious foods.
January Boot Camp – Sprint Edition Day 16 of 31:
Warm-up: Dynamic warm-up – each movement x2 at 25 yards each: high knee walk, high knee jog, butt kickers, lateral shuffle, straight leg march, skip
Main set:
30 mountain climbers
15 burpees
3 x 5 pull-ups
15 box jumps
15 sandbag squat-throws or squats
3 x 10 crunches
3 x 10 jumping lunges
5 x 25′ bear crawl
Run 1.5 miles
Repeat
January Boot Camp – Sprint Edition Day 17 of 31:
Warm-up:
75 jumping jacks Dynamic warm-up – each movement at 50 yards: high knee walk, high knee jog, butt kickers, lateral shuffle, straight leg march, skip
Main Set:
75 burpees
30 squat tosses with sandbag
10-30 pistol squats each leg
10-30 pull-ups
5 x 25’ bear crawl or rope climbs
Rest as needed between reps and exercise. Perform this main set once for time. Then run 10-20 minutes, or as time allows.
January Boot Camp – Sprint Edition Day 18 of 31:
Active Recovery
Get some meditative rest today.
Here are some tips to get better sleep.
Oh, and don’t forget to stretch.
January Boot Camp – Sprint Edition Day 19 of 31:
Outdoor Strength Conditioning
Do this workout outside no matter the conditions. Hopefully it is cold, rainy, with a chance of blizzard or hurricane.
Warm-up: Dynamic warm-up – each movement x2 at 25 yards each: high knee walk, high knee jog, butt kickers, lateral shuffle, straight leg march, skip
Main set: Jump rope 10 minutes 15 burpees 15 walking lunges, each leg 15 push-ups Belly crawl 25 yards x 2 Bear crawl 25 yards x 2 15 stone/log/sandbag squats
Repeat optional.
Run 20 minutes.
Stretch.
January Boot Camp – Sprint Edition Day 20 of 31:
Just Run
What’s simpler than putting one foot in front of the other? This is all you need to focus on today.
Run 45 minutes. Your goal is to find a pace that you can hold steady the entire time.
January Boot Camp – Sprint Edition Day 21 of 31:
Weighted Hill Climb + Run
Warm-up:
10 minute jog or jump rope
Main set:
Hike a steep hill carrying a log, weight, rock, half-filled bucket of water, or sandbag. Hike back down. This should take about 10 minutes round trip.
Run/jog/walk the same hill.
Then:
10 burpees
15 squats
Hang from a low branch or bar for 30 seconds or as long as possible, until you accumulate 3 minutes of hanging.
Rest 2 minutes
Jog a flat trail or road for 20 minutes.
January Boot Camp – Sprint Edition Day 22 of 31:
Stretching
Stretch – 15 minutes.
Rest days are just as important as training days. This is the time when your body adapts to the previous day’s exercise. Make it an active rest day by walking to the store, taking the stairs at work, parking at the far end of the parking lot, and every hour take a 1-minute break and stretch.
January Boot Camp – Sprint Edition Day 23 of 31:
Strength Building
Warm-up:
5 minute cardio (jog, cycle, or row)
Dynamic warm-up – each movement x 50 yards: high knee walk, high knee jog, butt kickers, lateral shuffle, straight leg march, skip
Main set – Repeat 5 times:
10 push-ups
10 burpees
5 pull-ups
30-second sprint
1-minute rest
Then with a sandbag, repeat 4 times:
15 squats
50 yard lunge walk
10 chest pass/throw
10 underhand toss
1 minute rest after each set of exercises, before repeating them.
Stretch
January Boot Camp – Sprint Edition Day 24 of 31:
Active Recovery: Walking
Sometimes a walk is the perfect recipe to be ready for your next hard workout, especially if you are coming down from intense training. Feel free to jog a bit, but the goal is to loosen up your legs today, not make them tighter.
Also, be sure to stretch and try to practice some yoga if you can.
January Boot Camp – Sprint Edition Day 25 of 31:
Medusa II
Warm-up:
Dynamic warm-up – each movement for 50 yards: high knee walk, high knee jog, butt kickers, lateral shuffle, straight leg march, skip
Main Set:
Run 15 minutes.
Then:
Perform 1 minute of each exercise, with 10 second rest in-between:
push-ups
crunches
pull-ups
plank
squat jumps
jump rope (fast)
mountain climbers
flutter kicks
arm curls with sandbag
1-minute rest
Repeat entire strength exercise sequence 3 times.
Run 15 minutes.
Stretch
January Boot Camp – Sprint Edition Day 26 of 31:
Endurance Mode
Supercharge your aerobic capacity by spending more time moving forward. When you can’t run anymore, walk. Just keep moving forward. You must learn how to keep going.
Run/jog/walk/crawl 90 minutes. Consider carrying 5-15 lbs in a backpack.
Stretch
Come race day, you’ll be thankful for all that extra time you spent on your feet. If it was easy, everyone would do it.
January Boot Camp – Sprint Edition Day 28 of 31:
Running Inclines
Perform this workout on a treadmill, or outdoors if hills are near. Once again, we are looking towards running inclines to force us into tip top fitness. Read: Spartans Run Hills – Part II.
Warm up:
10 minute jog or jump rope
Main set:
On treadmill
Run 10 minutes on a progressively steeper grade. Every minute, increase the grade to challenge your pace.
Walk 3 minutes to recover.
Repeat for a total of 3, 10 minute sets.
Outdoors
Run 3 x 10 minutes intervals on the steepest hills you can find.
Walk 3 minutes to recover.
Stretch
Jump rope 5 minutes Dynamic warm-up
Skip, high knee jog, lateral lunge, back pedal
Main set:
.5 mi run, hard
10 push-ups
5 pull-ups
15 crunches
Repeat 1-4 times, on 10 seconds to 1 minute rest
Jog/walk until workout has reached the 50-minute mark.
January Boot Camp – Sprint Edition Day 2 of 31:
Warm-up:
5 minute cardio (jog, cycle, or row) Dynamic warm-up – each movement x2 at 25 yards each:
high knee walk high knee jog butt kickers lateral shuffle straight leg march skip straight leg skip
Main set – Repeat 1-5 times:
10 push-ups
10 burpees
5 pull-ups
30-second sprint
1-minute rest
Then with a sandbag, repeat this set 2-4 times:
15 squats
50 yard lunge walk
10 chest passes
10 underhand toss
1 minute rest between sets
January Boot Camp – Sprint Edition Day 3 of 31:
Stretching is one of the best ways to get better flexibility and prevent injuries.
Stretch – 15 minutes.
Rest days like today are just as important as training days. This is the time when your body adapts to the previous day’s exercise. Make it an active rest day by walking to the store, taking the stairs at work, parking at the far end of the parking lot, and every hour take a 1-minute break and stretch. If you did your last two workouts, today is the day to celebrate with some stretching, to best help you soak up your fitness gains! Recovery days will be periodically scheduled into January.
January Boot Camp – Sprint Edition Day 4 of 31:
Warm-up:
75 jumping jacks Dynamic warm-up:
Skip, high knee jog, lateral lunge, back pedal
Main Set:
30-75 burpees
10-30 squat tosses with sandbag
10-30 pistol squats each leg
10-30 pull-ups
5 x 25’ bear crawl or rope climbs
Rest as needed between reps and exercise. Perform this main set once. Then run 10-20 minutes, if you have the time.
January Boot Camp – Sprint Edition Day 5 of 31:
Warm-up: Dynamic warm-up – each movement x2 at 25 yards each:
High knee walk, high knee jog, butt kickers, lateral shuffle, straight leg march, skip, straight leg skip
Main Set:
Run/Jog/Walk 15 minutes
Perform 1 minute of each exercise, with 10 second rest between:
push-ups
crunches
pull-ups
plank
squat jumps
jump rope (fast)
mountain climbers
flutter kicks
arm curls with sandbag
1-minute rest
Perform strength exercise sequence 1-3 times.
Run/Jog/Walk 15 minutes
January Boot Camp – Sprint Edition Day 6 of 31:
Rest Day: Take a nap
Naps can restore alertness, enhance performance, and reduce mistakes and accidents. A study at NASA on sleepy military pilots and astronauts found that a 40-minute improved performance by 34% and alertness 100%.
- The National Sleep Institute
Most times you need to plan 40 minutes of intense training in your day. But sometimes you should plan 40 minutes of intense recovery.
Try scheduling a 15 minute nap into your day and see how your overall performance might improve. Plus, you’ll want to be rested for tomorrow, trust us!
January Boot Camp – Sprint Edition Day 7 of 31:
Perform this workout on a treadmill or outdoors if steep hills are in your area.
Warm up:
10 minute jog or jump rope
Main set:
On a treadmill
Run 5-10 minutes on a progressively steeper grade. Every minute, increase the grade to challenge your pace.
Walk 3 minutes to recover.
Repeat hill interval 2 more times for a total of 3 sets, totaling 15-30 minutes of climbing time. Outdoors
Run 5-10 minutes intervals on the steepest hills you can find.
Walk 3 minutes to recover.
Repeat hill interval 2 more times for a total of 3 sets, totaling 15-30 minutes of climbing time.
January Boot Camp – Sprint Edition Day 8 of 31:
Rest Day: Stretching/Yoga
During the day be sure to stretch for at least 15 minutes. Increased flexibility is a key ingredient in injury prevention, particularly in a sport as demanding on your body as obstacle racing.
When things go wrong while training or racing, you want to bend, not break.
Most yoga studios have open classes where you can drop on in and try a session out for a one time fee. Consider trying a light session as a great way to actively recover from your routine training. Soon, after you start feeling the positive effects of yoga, you might find it part of your regular training regiment.
January Boot Camp – Sprint Edition Day 9 of 31:
Warm up:
10 minute easy jog.
Main set:
On a 30-minute trail run, every 10 minutes find a rock or log (or bring your own sandbag), and use it for 10 reps of arm curls, shoulder presses, and squats. Add 5 reps each time so that the last set is 20 reps for each exercise.
January Boot Camp – Sprint Edition Day 10 of 31:
Warm-up:
Jump rope 5 minutes Dynamic warm-up (Skip, high knee jog, lateral lunge, back pedal)
Main set:
.5 mile run, hard
10 push-ups
5 pull-ups
15 crunches
Perform 2-4 times, with 1-2 minutes rest after each set.
Then run 1-3 miles at an easy pace.
January Boot Camp – Sprint Edition Day 11 of 31:
Rest Day: Memory Building
Our Spartan race directors have been known to throw mental challenges into the mix during an event. There is nothing like having to memorize an 8 digit code while out of breath, under penalty of burpees, and having to recall it later on.
Today, take a break from exercising your body and train your mind instead. Some suggestions include:
Memorize the first 10 ingredients, in order, of your favorite breakfast food, then recall it at lunch At lunch, memorize the number from a one-dollar bill, then recall it at dinner Try and memorize one motivational quote, like the one above, during each workout
Like training, you need to push yourself, if you’re going to get to the next level.
Remember, your brain is like a muscle and needs to be exercised. And, like fitness of the body, there are multiple dimensions in keeping your mind in top shape. Brain boosting strategies include having sound nutrition, getting adequate sleep, and keeping stress in check.
January Boot Camp – Sprint Edition Day 12 of 31:
Strength Building + Cardio (Kuato lite)
Warm-up: Dynamic warm-up – each movement x2 at 25 yards each (high knee walk, high knee jog, butt kickers, lateral shuffle, straight leg march, skip)
Main set:
5 minutes jump rope
50-100 crunches
20-100 push-ups
10-30 box jumps
pull-ups to failure (use an assistance device or machine to get at least 5 reps)
10-30 hanging leg raises
20-50 bodyweight squats, fast tempo
Repeat optional.
Run 10- 30 minutes at hard tempo.
or full Kuato
Main set:
5 minutes jump rope
50-100 crunches
20-100 push-ups
30-50 box jumps
pull-ups to failure (use an assistance device or machine to get at least 5 reps)
20-50 hanging leg raises
50-200 bodyweight squats, fast tempo
January Boot Camp – Sprint Edition Day 13 of 31:
Keep it simple. Never underestimate the power of mixing running and burpees together. With these two tools you can achieve huge fitness gains. Get out, get going, and rack up those miles and burpees. You’ll thank us come race day!
Warm-up:
Easy jog for 5 minutes
Main set:
Run 30-50 minutes at an easy to moderate pace with 10-30 burpees every 10 minutes.
January Boot Camp – Sprint Edition Day 14 of 31:
Warm-up: Dynamic warm-up: Skip, high knee jog, lateral lunge, back pedal
Main set:
10-second hill climb (sprint)
10-second rest
x10
20-second hill climb (very high intensity)
20-second rest
x 4
30-second hill climb (high intensity)
10-second rest
x 2
Walk for 5 minutes to recover and repeat each interval length for half the reps (5, 2, 1).
15-20 minute jog
January Boot Camp – Sprint Edition Day 15 of 31:
Active Recovery
The athlete who never takes a break is destined to breakdown. Healing is a key ingredient in fitness gains – training wears you down, recovery is what builds you up stronger than when you started.
Active recovery is the process of letting yourself heal from previous workouts, not by sitting still, but by moving. Stretching is one of the best forms of active recovery while alternative forms include: low intensity swimming, jogging, or cycling.
Suggestions for Active Recovery
For every hour you spend at a desk, stretch 5-10 minutes. Participate in a walk-in yoga class. Invest your energy in procuring and cooking wholesome and nutritious foods.
January Boot Camp – Sprint Edition Day 16 of 31:
Warm-up: Dynamic warm-up – each movement x2 at 25 yards each: high knee walk, high knee jog, butt kickers, lateral shuffle, straight leg march, skip
Main set:
30 mountain climbers
15 burpees
3 x 5 pull-ups
15 box jumps
15 sandbag squat-throws or squats
3 x 10 crunches
3 x 10 jumping lunges
5 x 25′ bear crawl
Run 1.5 miles
Repeat
January Boot Camp – Sprint Edition Day 17 of 31:
Warm-up:
75 jumping jacks Dynamic warm-up – each movement at 50 yards: high knee walk, high knee jog, butt kickers, lateral shuffle, straight leg march, skip
Main Set:
75 burpees
30 squat tosses with sandbag
10-30 pistol squats each leg
10-30 pull-ups
5 x 25’ bear crawl or rope climbs
Rest as needed between reps and exercise. Perform this main set once for time. Then run 10-20 minutes, or as time allows.
January Boot Camp – Sprint Edition Day 18 of 31:
Active Recovery
Get some meditative rest today.
Here are some tips to get better sleep.
Oh, and don’t forget to stretch.
January Boot Camp – Sprint Edition Day 19 of 31:
Outdoor Strength Conditioning
Do this workout outside no matter the conditions. Hopefully it is cold, rainy, with a chance of blizzard or hurricane.
Warm-up: Dynamic warm-up – each movement x2 at 25 yards each: high knee walk, high knee jog, butt kickers, lateral shuffle, straight leg march, skip
Main set: Jump rope 10 minutes 15 burpees 15 walking lunges, each leg 15 push-ups Belly crawl 25 yards x 2 Bear crawl 25 yards x 2 15 stone/log/sandbag squats
Repeat optional.
Run 20 minutes.
Stretch.
January Boot Camp – Sprint Edition Day 20 of 31:
Just Run
What’s simpler than putting one foot in front of the other? This is all you need to focus on today.
Run 45 minutes. Your goal is to find a pace that you can hold steady the entire time.
January Boot Camp – Sprint Edition Day 21 of 31:
Weighted Hill Climb + Run
Warm-up:
10 minute jog or jump rope
Main set:
Hike a steep hill carrying a log, weight, rock, half-filled bucket of water, or sandbag. Hike back down. This should take about 10 minutes round trip.
Run/jog/walk the same hill.
Then:
10 burpees
15 squats
Hang from a low branch or bar for 30 seconds or as long as possible, until you accumulate 3 minutes of hanging.
Rest 2 minutes
Jog a flat trail or road for 20 minutes.
January Boot Camp – Sprint Edition Day 22 of 31:
Stretching
Stretch – 15 minutes.
Rest days are just as important as training days. This is the time when your body adapts to the previous day’s exercise. Make it an active rest day by walking to the store, taking the stairs at work, parking at the far end of the parking lot, and every hour take a 1-minute break and stretch.
January Boot Camp – Sprint Edition Day 23 of 31:
Strength Building
Warm-up:
5 minute cardio (jog, cycle, or row)
Dynamic warm-up – each movement x 50 yards: high knee walk, high knee jog, butt kickers, lateral shuffle, straight leg march, skip
Main set – Repeat 5 times:
10 push-ups
10 burpees
5 pull-ups
30-second sprint
1-minute rest
Then with a sandbag, repeat 4 times:
15 squats
50 yard lunge walk
10 chest pass/throw
10 underhand toss
1 minute rest after each set of exercises, before repeating them.
Stretch
January Boot Camp – Sprint Edition Day 24 of 31:
Active Recovery: Walking
Sometimes a walk is the perfect recipe to be ready for your next hard workout, especially if you are coming down from intense training. Feel free to jog a bit, but the goal is to loosen up your legs today, not make them tighter.
Also, be sure to stretch and try to practice some yoga if you can.
January Boot Camp – Sprint Edition Day 25 of 31:
Medusa II
Warm-up:
Dynamic warm-up – each movement for 50 yards: high knee walk, high knee jog, butt kickers, lateral shuffle, straight leg march, skip
Main Set:
Run 15 minutes.
Then:
Perform 1 minute of each exercise, with 10 second rest in-between:
push-ups
crunches
pull-ups
plank
squat jumps
jump rope (fast)
mountain climbers
flutter kicks
arm curls with sandbag
1-minute rest
Repeat entire strength exercise sequence 3 times.
Run 15 minutes.
Stretch
January Boot Camp – Sprint Edition Day 26 of 31:
Endurance Mode
Supercharge your aerobic capacity by spending more time moving forward. When you can’t run anymore, walk. Just keep moving forward. You must learn how to keep going.
Run/jog/walk/crawl 90 minutes. Consider carrying 5-15 lbs in a backpack.
Stretch
Come race day, you’ll be thankful for all that extra time you spent on your feet. If it was easy, everyone would do it.
January Boot Camp – Sprint Edition Day 28 of 31:
Running Inclines
Perform this workout on a treadmill, or outdoors if hills are near. Once again, we are looking towards running inclines to force us into tip top fitness. Read: Spartans Run Hills – Part II.
Warm up:
10 minute jog or jump rope
Main set:
On treadmill
Run 10 minutes on a progressively steeper grade. Every minute, increase the grade to challenge your pace.
Walk 3 minutes to recover.
Repeat for a total of 3, 10 minute sets.
Outdoors
Run 3 x 10 minutes intervals on the steepest hills you can find.
Walk 3 minutes to recover.
Stretch
Wednesday, January 22, 2014
Mud Runs for 2014
Plenty of runs to choose from. Get out there and get a bit muddy as you have fun!
http://www.mudrunguide.com/directory/usa/arizona-az/
http://www.mudrunguide.com/directory/usa/arizona-az/
Tuesday, January 14, 2014
Burpee Challenge Nov 2013
I was able to do 30 straight away without stopping. I got stronger as I went. Depending on how I felt I up'd the number I was doing still keeping it to once a day. I was still doing my regular workouts and cardio. The least number I did was the straight 30. The most I did at one time was 70. I was stopping after 40 briefly and after another 15 another quick breather. But I maintained my position and was focused on getting them down. The tough ones were when I completed 15 with my 54 pound 7 year old on my back. Great bonding experience.
Subscribe to:
Posts (Atom)