10 Weeks to Spartan Super

It's currently June 1st and I'm just now writing all of last week's blog... ooooops. 🙈

Monday

Did: 20-min bodyweight workout

Caught up on a missed workout from last week plus today's assignment:

30-27-24-21-18-15-12-9 reverse sit-ups + 20-18-16-14-12-10-8-6 alternating plank toe taps (L+R = 2) + 10-9-8-7-6-5-4-3 touchdown squats

1 min of each: plank, Russian twists, flutter kicks, shoulder taps, reverse crunch, rest
Repeat all, 1 min
Repeat all, 30 sec

Tuesday

Did: 8.37 mi Track Tuesday + 20-min bodyweight workout

6x800 + 400m finisher at the track this morning. It was stickkyyyyy and gross! 

Kept the 800s pretty consistent though - 3:17, 3:17, 3:24, 3:18, 3:23, 3:20

final 400 = 83s

Feels REALLY good to knock out 8+ miles that early in the morning. 

Bodyweight workout:

5 rounds (20 min total): 3 mins repeating 6x jump squats, pushups, up-downs, shoulder taps (L+R=1) / 1 min rest

Completed 4 sets each round, except 5 on the last one = 21 rounds total

Wednesday

Did: 25-min bodyweight workout

Yes, I planned this myself and I don't know why I do this to myself. 

100 Mtn climbers, 90 Russian twists, 80 high knees, 70 air squats w side leg raise (one side only, do the other leg on the way back), 60s plank, 50 skater lunges (R+L=2), 40 shoulder taps (R+L=2), 30 table or towel pull-ups, 20 chair dips, 10 burpees >> then go back up

Thursday

Did: 5.75 mi Altamont run + 15-min bodyweight workout

The usual climb up Altamont on Thursday was great! Not a PR effort today but can't max it out every week. Solid climb and a beautiful sunrise!

Bodyweight workout:

15 min AMRAP: 3 burpees, 5 pushups, 7 situps

Total 16 reps. Originally wrote this as a 50 RFT and quickly realized that was a DUMB IDEA. 

Friday

Did: 15-min bodyweight workout + 1.6 mi run

Changed up the bodyweight workout to something a little fun!

Musical Kickboxing day!
Two moves for each song, switch when it "feels right" with the music. Try to keep the rhythm/pace of the music.

Song 1 (https://youtu.be/fHI8X4OXluQ): jack + jab / fast feet
Song 2 (https://youtu.be/NfS0jGjbMvU): knee pull-down / low squat punches
Song 3 (https://youtu.be/yeNkkBof_Nc): air squats / uppercuts
Song 4 (https://youtu.be/aticTvrf3VA): Mtn climbers / Russian twists

Did a short run to/from the horse farm, just to get out in the nice cooler weather that arrived!

Saturday

Did: 9.78 mi @ 7:53/mi avg

OMG this run was hard! I felt like I was barely hanging on for a bit, but I was able to finish the run and felt really good about being able to maintain the speed. That was really tough but I know this is the kind of run that makes me stronger! Thankful for running friends who don't totally leave me in the dust and push me to be better. 

Sunday

Did: 12-min bodyweight workout

0:00-3:00 = 90s plank, 10 burpees
3:00-6:00 = 25x toe tap plank (high plank position, reach back to your opposite toe with your hand, then back to high plank, alternate sides, R+L=1), 50x high knees (R+L=1)
6:00-9:00 = 40x bicycle crunches (R+L=1), 50 skater lunges (R+L=2)
9:00-12:00 = 2x {10x side plank elbow to knee (10 each side), 20x high/low plank}