RIMORT-1/12/17

Run 8 miles

I started to run 4 miles, but kept going. Sometimes that happens, but the results pretty much wore me out.

Pick a route with hills, mile had elevations gains of 480 feet. There is one steep hill that leads to a water tower; pretty brutal.

Run 1.25 mile warm up then,

For the next two miles increase speed up from warm up to moderate pace. Run faster 1/4 mile and slower 1/4 then, Run slower for next mile then, For next mile run sprints every other mail box or other short interval then, For the next mile run 1/4 mile of mailbox sprints with 1/4 slower pace For the next mile run at slower pace Finish distance at moderate pace leaving reserve for race pace final 1/2 mile.

Run in Mud ORT-1/10/16

Run 400m

Stretch and Rotate muscles and joints

Do the following x 6:

2 squat cleans

4 hand stand push ups

As many as possible for 7 minutes (try for 3x minimum)

5 shoulder presses

5 should presses

5 burpees with weight plate

10 toes to bar

Do the following x 3

12 Farmer carry lunges( 6 steps with alternating dumbbell or kettle bell)

12 Russian Kettle bell swings

Run 4.5 miles

Run in Mud Obstacle Race Training-1/9/17

Fast 10k

1.Repeat the following for 3/1 miles:

Jog 1/4 mile

Fast 1/4 mile

2. Run race pace for 1 mile

3. Repeat 1 for 1 mile

4. Jog 1/4 mile

RIMORT-1/11/17

Tough 5.5 miles

Run easy 1 mile

For the next 3.5 miles

5 burpees every 1/4 mile and,

1/4 mile fast

1/4 mile slower

Last mile

Jog 1/4 mile then 5 standing jumps

Jog 1/4 mile then 5 air squats

Jog 1/4 mile then 5 pullup bar dips (go over bar and lower chest to bar) Jog 1/4 mile then 5 push ups

RIMORT-01/05/2017

Warm up:

Stretch and rotate joints and muscles

Push ups, pull ups, lift light weights to prepare muscles

Main set:

As many rounds as possible in 18 minutes:

15 box jumps

12 push presses

9 toes to bars

Practice monkey bar grips. Hang or move along bars to go as far as possible until muscle failure.

Run 4.5 miles on a hilly course. Have some fun with it while it's still cold out.

RIMORT-01/03/2017

Warm up:

Stretch and rotate joints and muscles

Push ups, pull ups, lift light weights or similar exercises to prepare muscles Practice split and push jerks Main set:

Four rounds of the following in 3 minutes:

5 jerks

15 kettle-bell sumo dead-lift high pulls or dead-lifts

Max wall balls with time remaining on the 3 minute count

Later:

Run 6.25 miles
jog for the first 1.25 miles to warm up. Begin 1/4 mile sprints every other 1/4 mile until run is complete.

RIMORT-01/02/2017

Run 4.5 miles on a hill course. My course had a 375 foot change in eleveation. For the first mile, run at a slower pace. Then run hard for a quarter mile and back off for the next. Continue until you reach your desired distance.

Later,

Practice rope climbs, grip hangs, and monkey bars. I went to Shakalaka and practiced in their "Ninja" area.