Warrior Dash, Final Push Week 1

Like I had mentioned previously, I am going to try to return to more of a running based workout for the next few weeks to see if my running will improve. Running still seems incredibly difficult. My sprints are the speed of most peoples half marathon pace and my endurance is truly pathetic. While I can jog for several miles, I could never call it running. Slow and plodding is a better description.

I am going to mix tabata runs, intervals and tempo runs for a goal of 4 runs per week. I will mix in Crossfit style workouts on my days off.

Monday

3 rounds

Deadlifts 225lbs
row 500 meters
15 box jumps

Deadlifts were good. This proves to be one of the areas where I can definitely see improvements in my strength. The box jumps have been mixed in for a couple of weeks now and are getting slightly easier. I wish my gym had platforms in the main workout area, but I have been able to use a stage platform which is close to 20 inches high.

Tuesday

Run Tabata

8 rounds of 20 secs on, 10 secs rest at a 12 degree incline. I ran this workout at a 9.5 minute per mile pace. This workout really starts to smoke my lung capacity about half way through but this is the fastest I have been able to run so far. I would like to try a 9 minute pace for the next time.

Wednesday

Rest

Thursday

3 rounds

Cleans 95lbs (21,15,9 reps)
Row 500 meters
Negative pullups 10 reps

The cleans went better than I expected and I could probably move the weight up. I kept it at 95lbs simply because of the high beginning reps. Rowing continues to be my “rest” in this mix. I did manage a 1:42 which is my fastest row to date. The negative pullups definitely put the hurt on me the next day, but I am hoping to improve my normal pullup strength.

Friday

3 mile run. Disappointing as usual. Maintained barely under a 10 minute pace. My legs were slightly sore from Thursday’s workout but I really can’t blame my performance on the workout.

Saturday

Rest Day

Sunday

Rest Day