If you haven't heard, after being unable to participate
in the Warrior Dash Tennessee event, I will be running the Warrior Dash in
Tuscaloosa, Alabama on November 2, 2013. I hope to see you there. In
preparation, I am back to intensive training and plan to scale back after about
two and a half weeks.
Today's workout is a long run with an intense but short
strengthening regime. In my opinion, it's best to workout during strategic
quarter mile intervals, just like the races. However, the environment and setting
might not allow such training. For example, it's probably not good to do
burpees in high traffic areas. It's better than nothing to do the exercises at
the end of the run when possible.
Run 4 miles
Pull ups with leg lifts to muscle failure-I did 8
Alternate
grip pull ups with leg lifts to muscle failure-I did 9 Chin ups to muscle failure- I did 9
Close hand push ups to muscle failure - I did 27
Push ups to
muscle failure-I did 25
Wide arm push ups to muscle failure - I did 20
Rest and stretch.
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