Never too cold to run

As I say this, the thermostat is at 30F, and balmy. Some people still consider it shorts weather. I used to be in that category when I was *cough younger *cough, but I see the light and wear the appropriate three layers to stave off the chill.

Layer one, hair. Layer two, wool. Layer three, shell. See, I am a veteran athlete that doesn’t shy away from the cold, but my digits don’t like it since I had a few episodes of frost nip in my twenties. Fingers get pretty cold, and only moving fast will I be able to stay warm and retain warmth. Heck, my water bottle froze during a 5k while in my late 30’s and I wasn’t the worst for wear.

Since it’s balmy outside let’s get this workout done, no!? Today we’re at the Hill in Westchester Woods, Westchester, IL.

For time and a medicine ball (mb) 20/14#

  • 50 x wb
  • 200m run
    • 50 x mb lunges
  • 200m run
    • 25 x wb
  • 200m run
    • 25 x cousins
  • 200m run
    • 50 x leg levers
    • 50 x butt biters
  • 400m run
  • The gear load out

    This week is gonna be dark, and cold so please dress appropriately. On very cold days I’ve worn various amounts (layers) of clothing, and brand names. A few brands I really trust due in part to fit, comfort, warmth, and its ability to maintain heat.

    Icebreaker’s flexi chute – This little gem has a dual purpose. Keeps my nugget warm, and dry. Also works as a neck gatter when you’re wearing a dedicated hat, or use it as a hand warmer also. Trust me I’ve ran the gamut with item!

    Icebreaker’s LS zip top – I’ve worn it for cold freezing morning WOD’s and it’s stellar. Warm enough under a fleece and windbreaker, or under just a windbreaker. Dries fairly quick, long enough sleeves with thumb hole to keep it from bunching up and useful as a nose wipe (really good wipe)😜

    Icebreaker’s Ultra Sport Light Mini sock – This sock is cushy, warm and wool! I mean what else can you ask for? This sock I’ve used on cold days, hot days, wet days…… it just works!

    2XU Thermal Accelerate Comp Tights – I’ve used three other brand name tight/ leggings for running, hiking, working out in the outdoors that have not met the prerequisites of maintaining heat, quick drying, wind proofing without an added shell. These fit the bill for me. I can wear another layer atop it and it’s incredible how it makes me feel even near zero temps! Toasty, compressed, and dry!

    Mechanix The Original Grip Glove – Wearable equipment all year long! Grip to last you a while even when wet. Also, good while using a touch screen (surprising added benefit)

    Altra Superior 3.5 – Started wearing these shoes on a recommendation by Selene, she wears the Lone Peak 3.5. Great traction, wide toe box, and zero drop. I’ve run, and rucked in them without a problem. They’re very breathable, but you’ll need to try them on yourself for the proper size. I found them a tad short, so I had to go up a half size.

    With this much info you’re prepared for this week, and we’re kicking it off today @Mayfair Park, Westchester, IL

    Rucks On!

    2 rounds – Baseball Field

      30 x leg levers
      30 x burpee to OH
      30 x lunges
      30 x push ups
      30 x sit up & press
      30 x swings
      1 x Lap track (400m)

    Perform all of the exercises with your ruck, including the runs!

    Quick, but deadly

    Just described what you’ll feel like once you complete this very quick, low rep workout. Just remember to breath it all in.

    Focus today on your ability to not red-line, or burn yourself out on the first running loop. It’ll benefit you to be fast, but steady.

    Park loop x 1 (1 mile)

    • 30 x burpees
    • 30 x bj
    • 30 x dips
    • 30 x leg levers
    • 30 x mb sit ups
    • 30 x mb cleans
    • 30 x mb ball slams

    Park loop x 1 (1 mile)

    Time to freeze!

    Well the temps are dropping in October which means break out your winter running gear kids, because it’s going to be a warm workout. You’ll be running the bridge today, and it’s sure to get the blood circulation up and will keep your wheels rolling.

    Bring your rucks for this one to give you the little bit of resistance you’ll need to complete the exercises, and reap the benefits.

    Rucks On!

    Bridge lap x 1

    • 20 x step ups
    • 30 x ruck swings
    • 20 x dips
    • 30 x leg levers
  • Bridge lap x 1
    • 30 x push ups
    • 20 x hello Dolly’s
    • 30 x butt biters
    • 20 x k2c

    Bridge lap x 1

    Skillz in foot work

    Spent this Sunday programming, eating, and running errands while also sitting and watching runners reach their goal of finishing the Chicago Marathon 2018! Testament of mental and physical endurance. Well done finishers! They put in he work to run that distance and they persevered.

    Along those lines I was also really blown away by the efficiency of the elite runners in a sub 2:10:0.0 finishing time for the marathon. Holy cow! Yes, they worked their butts off year round to maintain that Skillset of power, endurance, mental focus for the entire time running, not jogging but truly running very fast!

    Skillset must be trained, not a hit in the dark if you want to truly succeed. You must put in the work of leg speed, turnover and strengthening the muscles that maintain your body whilst you go fast or faster during the training periods and tapering periods of the training schedule you maintain.

    Hence there is the racing schedule you must take into account also. There is a lot going on in he realm of injury prevention, nutrition and improving time(s) during the races. Everyone wants to be on the podium, don’t lie or deny it. I know I do, but reality sinks in extremely fast when you look at your training log and notice the lack of time spent putting in the work to acquire, and hone such skill to even consider being close enough to finish fast, or faster than the last race you ran.

    This week there will be plenty of running, but today we’ll work not on speed, but on foot landing, followed by a pull, and a pose. Technique takes time to learn, and it should be practiced very often to get the connective tissue stronger especially if you’re not strong enough for a lot of endurance foot work. Injury prevention is job one.

    Today we’re at Mayfair Park, Westchester, IL

    Soccer field x 1 lap

    1. Slow run x 100m
    2. High knees x 100m
    3. Med run x 100m
    4. Heels to butt x 100m
    5. Fast run x 100m
    6. Soccer field x 1
    • 20 x leg levers
    • 20 x superman
    • 100 x mountain climbers
    • 50m bear crawl
    • 50m crab walk
    • 50m lunges

    Hero WOD ‘Pearl’

    RED Friday Her WOD ‘Pearl’

    USMC- MARSOC

    MSGT Eden PearlKIA 151220

    Rucks On!

    • 50 x kb swings
  • – 60ft crab walk
  • – 60ft lunges
    • 20 x kb cleans
  • – 60ft bear crawl
    • 30 x ruck thrusters
    • 30 x leg levers
  • – 120ft sb man makers
  • – 60ft ruck pull throughs
  • – 60ft bear crawl
  • – 60ft sb lunges
  • I can ruck to Mississippi like this…

    Total commitment to your well being is nothing short of having to put forth all of your effort to being healthy. No shortcuts of any type. Attitude is everything for you to achieve your goals.

    Put on the ruck, take the step one at a time and cover the distance. Do the work. It is life changing when you go and become uncomfortable during the workout. Step outside of your comfort zone often, and it will alter your mental make up. There is something about achieving what you once deemed unattainable.

    Today we’re going to challenge you to take that step with us at Roos Recreational Field, Forest, Park, IL

    Rucks On!

    Ruck 1.25 miles

    • 20 x step ups
    • 30 x sit up
    • 40 x pp
    • 30 x leg levers
    • 20 x oh lunges