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SPARTAN UP! -Time for a Giveaway!!

Monday: 1500m row, 100 bosu burpees w/pushups, 50 bw squats, 50 hanging leg raises

Tuesday: 8.5m combo tempo (3m @ 6:49, 6:49, 6:44 -3:00 rest- 2 x 1m @ 6:22, 6:18)

I’m 4 weeks out from the OC 1/2 and 5 weeks away from my very first Spartan Beast. I know i’ve mentioned i’m afraid of the half marathon i’ve been prepping for, but there is a different fear that happens when I think about the Spartan obstacle course race i’m training for.

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That fear is for the new, uncharted territory. I never thought i would be taking on an obstacle course race, let alone a tough one. I’m excited that this race is gonna be horrible/fun/terrible/awesome. I’m excited to see what my body can do, but definitely nervous for what I’m going to be put through physically and mentally. I know i’m going to cross the finish line in Ohio feeling like a different person. That’s the exciting part, now I just gotta get there.

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Training for a Spartan has been a different experience, but they have so many tools to help prepare for the demands of the course which have helped me out.

1) Watch a Spartan on tv – Once in a while I catch something fun on espn or whatever sports channel… I watched an hour special about Spartan Elites a few months back and it was super motivating. (This is what really pushed me to participate!) Plus it gave me a good idea of the type of obstacles I would eventually tackle.

2) Spartan.com You can sign up for a spartan WOD (workout of the day) and they email you or your weekly workouts. Even if you aren’t training for an obstacle course race, I seriously recommend this to vary your workouts and put something fun & different in your routine. Most of the workouts include running so it’s perfect for runners trying to incorporate strength!

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results from all the rope pulling in preparation for the Spartan!

3) The books! Spartan has several books to help you train and get mentally prepared for the demands of the course. They have a new book coming out called Spartan Fit! which has a 31 day diet & workout plan (that doesn’t require a gym) and motivational Spartan stories. If you’re new to Spartan or ready to tackle the next event even stronger check it out or pre-order here:

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Oh and did I mention the somewhat famous 😉 ultramarathoner, Dean Karnazes likes these books?

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I’m giving away a free entry into a Spartan Race! Don’t be afraid of the unknown, embrace it! Training for an obstacle course race will only make you a better, tougher runner!

4 ways to enter the giveaway: Follow my Instagram, Follow Spartan’s Instagram, leave a comment telling me which Spartan you would sign up for, or pre-order Spartan Fit! (leave a separate comment telling me which entires you did). 

Giveaway is open until 4/13/16 @ midnight–Good Luck!!

Last Week

Monday: 6m easy 9:20/pace

Tuesday: 7.5m interval (8 x 800s @ 6:27/pace w/200m recovery at 10:00/p)

Wednesday: 1500m row, 30 min legs

Thursday: 9m easy 8:45/pace

Friday: Rest day-  2.3m walk w/LE

Saturday: 14m long 9:00/pace

Sunday: Rest day- 3m walk w/LE

Total Mileage: 36.5

Tips for doing a Spartan?

What type of race/activity gets you out of your comfort zone?


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Grip Strength Workout & Blizzard Time!

Wednesday: 3m easy 9:30/pace, 40 min upper body (pics below!)

Thursday: 7m easy 8:44/pace

Friday: 2m easy 9:40/pace, 30 min legs + shoulders

I’m sharing a workout i’ve done 3x since Jan 1st. I absolutely love it and it’s prepping me for the Spartan Beast and unassisted pull ups. The number one thing i’ve heard from people who’ve finished an obstacle course race is to work on grip strength. I will be pulling myself out of mud pits by a rope, carrying large pieces of wood on my shoulders and buckets of rocks up and down hills during this race. My grip cannot be weak during any of these events. I’m happy to note that my grip is getting stronger week by week and workouts like the one i’m sharing is actually fun and works grip like no ones business. (Side note: my clients tell me that my version of “fun” is not very accurate.)

5 Rounds
Rope pull ups & downs 5x up & down 
Walk out pushups 10x 
Offset Farmer’s Walk (or suitcase carry)

Rope Pull ups/downs (I tied a battlerope to pullup handles on a sturdy machine): Start in a laying position and use your arms to climb upward. When you get your body off the floor, raise your hips into a plank position and climb until standing. Reverse the move and slowly lower yourself all the way back to the floor.

Walk Out Pushups: Start in a standing position. Keep your legs as straight as possible and reach for the floor.

Then walk your hands into a tall plank position, do a pushup (or multiple for a challenge), then reverse the move and walk your hands back to your feet and return to standing.

Offset Farmer’s Walk (offset uses one weight, forcing your stabilizing muscles to work)- Pick a weight that is difficult for you to walk 50-100m. Stand tall with your weight, shoulders back & down, core tight. Walk for a chosen distance (mine was across the room & back) then switch hands with the weight & repeat.

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I love workouts that don’t involve a ton of thinking and don’t feel like a traditional workout. This is like, pull yourself up, lower yourself down…do pushups, walk with a heavy weight. I love it. I love functional training!

Now to the snow. Wednesday the DC area got an inch of snow and it was totally embarrassing how many accidents, delays (6-7-8-9 hours of people trying to get home on the beltway!). I was extremely thankful Cameron got to work from home & i’m only a few minutes away and didn’t have to deal with the crazyness. I am also thankful my gym is next door to a beer/wine store.. don’t mind if i do!

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But i did get to walk outside in the nice quiet neighborhood and experience LE’s first time walking through snow. It was adorable. Also– if you haven’t seen her trying to eat snowflakes <—you’re welcome (just don’t pay attention to my squeals).

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How’s the weather near you?

What is your favorite kind of workout (other than running yo!)?