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
  • Not a beach day

    Running around in the cold, getting sand all over you it would be great if it had anything to do with enjoying the waterfront at the beach, or a warm day at the beach lounging. Nope, not in my line of work. Today at Mayfair Park we’re starting out with a sandbag 400m run. You can hold it anyway you like, as long as it doesn’t touch the floor.

    Ideally you’ll be running, but you can walk it if need be. It’s cool, you have the meat and potatoes coming right up after the run anyways, so enjoy the fast pace of things to come. Hopefully you’ll get this done fairly quick since it’s warmer today than the past few mornings that were around 24dg.

    For time:

  • 1 x lap track (400m) w/sb
    • 10 x sb thrusters
    • 10 x kb snatches/ arm
    • 20 x cossaks
    • 20 x sb cl & j
    • 30 x kb renegade-rows
    • 30 x alt sb lunges
    • 20 x sb burpee

    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)

    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

    Want to be better

    How about we see if this works like we say it does.

    What? Yes, today we test our fitness. Army Physical Fitness Test and

    GoRuck Selection PT test.

    Do you have what it takes to complete the test(s)?

    You can pick one or the other, but if you’ve been following our program you will have at least two previous APFT’s Tuesday 6/12/18 & Thursday 6/21/18.

    Now, let’s go test ourselves to see what we need to improve on.

    A) APFT-

    • 2min max push ups

    Rest

    • 2min max sit ups

    Rest

    • 2 mile run AFAP

    B) GoRuck Selection

    • 2min max push ups

    Rest

    • 2min max sit ups

    Rest

    • 5mile run

    Share the wealth

    How do you play party cakes? Seriously? As long as I live I never really got around to finding out what the song says, nor what it means much less why you have clap your hands in that manner.

    Regardless, I like a partner WOD every so often so I can share the misery (wealth)with someone else.

    Partner WOD 30min AMRAP

    • Bridge run
    • 20 x dips
    • 20 x pull ups
    • 20 x mb slam ball
    • 20 x inch worms
    • 20 x push ups

    Details –

    1. P1 – runs
    2. P2 – exercises
    3. Switch every time runner comes back
    4. Move onto next exercise once reps are complete