2.2km today in 8:53min. Without meaning to I realized i have missed the last two days of running, these days will be made up in the next week or so to keep me on track.
Iv been focussing on the CrossFit open workout 14.1 the last two days, trying to better my score to get the higher ranking I can! Unfortunately the running accidentally took a back seat. It was a great feeling to get back and running today.
The speed felt fast, legs heavy and breathing hard however I made it though and I’m sure I can keep pushing further and further as my fitness builds!
Run long, Be strong
Today marks the 3rd week mark. Thts three weeks without missing a day of running. The best thing about this fact is that my body is holding up greatly. While a lot of time goes into foam rolling and stretching, the Benifits far outway the time. A great idea is to do some mobility/stretching during every ad break you see. The time ads up and you feel great!!
Today’s run took 8:30mins, I’m still running at 15km/hr and while the runs are challenging I am by no means completely exhausted afterwards which is exciting. After today’s run I was able to do 10 mins of sled pushed and 5 rounds of 20kg KB swings and hand release push ups. Anyone who thinks push-ups are for beginners needs to try that!!
Run long, Be strong!
After today’s run I did abit of conditioning. Today’s focus was clean and jerks and chin ups. I did 20 mins of EMOM(each minute on the minute) worth of clean and jerks. I built up to a 1 rep max, I then did a few minutes of just cleans at a heavier weight. Then I dropped the weight down to 70kg and did the remainder with 3 reps every minute.
I then moved on to 10 mins EMOM of chin ups. Doing around 5-8 chin ups each time, changing the grip speed and style every set. It would of finished up being around 70 chin ups.
I did 2 x 30 reps of seated hamstring curls and a 20 min row at a moderate intensity then 3 x 10 of the ab wheel to finish off.
A tough days work! But I know tomorrow I’ll be better for the work I did today.
What are you doing to better yourself today??
Run long, Be strong
One of the perks of being a runner, at least for me, is never knowing what part of the body will need some love and attention when I wake up. Today’s part was my left adductors. There was a bit of pain in that area when I woke up, from what I don’t know, but as with all the other aches and pains iv had along this journey, a good dose of foam rolling is the plan of attack. Along with the usual time spent on ITB and quads, I spent a bit more time working the adductors to try and get rid of any tightness that may have built up there.
After the rolling I moved onto my daily run, today was 1.9km. It took 7:41mins. The pain/fatigue in the lower back was almost gone, popped back up a tiny bit with about 300m to go. The usual suspects of the calves felt the most worked. Also got a slight stitch around 250m to go. Managed to push through it although I’m hoping that isn’t a daily occurrence.
Tomorrow’s run is a nice and easy 2km. I find the body feels really refreshed and re energized during those recovery runs so I’m looking forward to it.
Run long, Be strong
Today’s run was 1800m, completed that in 7:16mins. Today’s run was also the hardest run iv done so far. The legs felt heavy and breathing was hard, however the most noticeable pain was in the lower back, a burning, fatigue feeling pain. After the run I went to do 10 x 10 squats going every minute @ 40kg however I only got 5 sets because the lower back was on fire!! For around 15mins after the workout, anything besides laying on the back felt like I was in a last set of deadlifts. I did do a big workout of Burpees, 20kg KB swings, toes to bars and double unders yesterday so it could be from that, that my back was abit tired today. Tomorrow ill be stronger for what I did today! Keep working on your weaknesses!!
Run long, be Strong!!
Some of you have asked about my planning towards my training. I have a pretty good idea on how hard to push my body and when to ease back. I also know what my weakness are and where I need improvements. In saying that I have a basic template that I follow and listen to my body on a daily basis. This is all on top of my daily run.
Monday – squat variation / arms
Tuesday – chin ups / clean+jerk
Wednesday – bench / Sled
Thursday – deadlift / chin ups
Friday – shoulder press / arms
Saturday – lunges / sled
Sunday – chin ups / cleans or snatches
I also try and do 2-3 sets of upper back each day and single leg/core work alternating days. I try and row and use kettlebell swings 3-5 days a week as well.
If I feel good I push hard, if I’m feeling abit flat I will take that day easier. It’s all about listening to your body!
1600m recovery day in 10mins. I took my 7 month old pup along for the run today, we went to a fenced in oval I chucked on my run keeper app and went for a cruisey jog. Not worrying about the speed or time that I was running. In a way today I ran like a dog, if I wanted to see what was going on over the other side of the oval I jogged over, something else caught my attention id run over there. It was a very relaxing and re-energizing run today and I’m looking forward to getting back into the speed orientated run again tomorrow!
Run long, Be strong
I never thought about this until today’s run. But I’m sure there’s a time when my natural fitness to run will finish and my trained fitness will take over. I feel I have a bit more to go until I reach the end of my natural fitness. I’m sure that these daily runs are building on my ‘trained fitness’ at the same time. Today was 1500m in 6:08. The speed felt fast as the treadmil sped up but I found my groove pretty quick. I still need to work on my breathing patterns as it can feel abit strange and forced at times.
When the day comes that I reach the end of my natural ability to run and my trAining kicks in, I wonder if it will feel any different?
Have any of you out there felt as if your training has taken over your born ability?
Run long, be strong
Alright here is it! I have another workout challenge for you all to try! Today’s rowing session is what i like to call the Devil’s row.
6 x 666m reps with 66sec recovery between sets. Try and row within 10sec of your first row for the remaining 5. Post yout times and comments below.
Run Long, Be Strong
Today marks the 2 week mark of running everyday! While some may see this as nothing remarkable, it’s the most consistent patch of running iv done since I can remember. The good news is that it’s still feeling good and I’m continuing to look forward to the next days run!
Today was 1400m and it took 5:44min. The 15km/hr speed is feeling better each day and I think my legs are starting to get into a stride pattern now. My breathing patterns still need abit of work but I’m sure that will come with time.
As I got towards the end of my run and once I finished a felt the blood that had built up in my calves, this was the first time iv felt this but I’m exited that it’s starting to build the endurance into my lower legs as quite often at the start of football season the calves cramp up until if have a base of fitness, hopefully this will correct that!
After my run I did crossfits (www.crossfit.com) WOD of 7 min AMRAP 5 x 30inch box jumps 3 cleans at 100kg. I couldn’t clean 100kg so scaled it down to 80kg(175lb). I got through 7 rounds. I then did 3 sets of 10x single leg squats and 10x20kg KB swings and 10 mins of arms to finish off the workout.
Feeling pretty stuffed at the moment but enjoying the work I do each day!!
Keep the feedback an questions coming!
Run long, be strong!