Spartan Training

Chris and Sybil just finished jogging stairs (Sunday) 810 steps up and 810 stairs down!  This time I double checked the accuracy ;)

Welcome and Check Your Calendars

Taryn and Dan have officially signed up for the race! Yesterday Taryn joined Sarah and me for a C25K training at the track. Welcome!

The next Spartan Team activity will be Saturday, March 11. Please check your calendars! Cody and Chris will be planning a family event. Swimming has been mentioned...

We haven't chosen a date in April yet, but Sybil and Chris will be planning something for adults only then. A trail run has been suggested. Bagby? The falls trail in the Gorge? Get ready!

Trail running shoes are recommended for the Spartan Race, and make a big difference! The Merrell outlet in Woodburn is having a pretty incredible sale right now, if you like minimal shoes. (I personally need a lot more support and cushion for my flat feet.) Specifically, about 50% of regular price, which means quite a few trail shoes in the $50-$65 range. If that doesn't work for you, there are a few other shoe stores there, although my best success has been ordering a few pairs from Runner's Warehouse or RoadRunner Sports to try around the house and on the treadmill, then sending back all but my favorites.

Need a little inspiration? Check out 10 Senior Citizens in Better Shape than You!

To do is to dare; to fear is to fail.

Countdown: Spartan Race

Countdown: Spartan Race: 174 days, 4 hours, 45 minutes, 54 seconds

http://countdownstar.com

Spartan Training

Chris and Sybil

We went for a 7 mile run tonight (Friday) and got hit with some good size hail along the way!

Test posting from Alesia

Does stress induced weight loss count as exercise? Lol

Fwd: Blog

Sent from my iPhone

Begin forwarded message:

From: Chris <chrisalewis81@gmail.com>
Date: February 24, 2017 at 10:03:00 AM PST
To: djrmoose.couchtospartan2017@blogspot.com
Subject: Blog

Starting to finally feel back to normal from my 3 weeks of being sick and not really wanting to workout much. I was able to hit the gym 2 times this week and let me tell you I could really feel the hit from taking time off. Next week Monday I'm starting a new routine called Bigger Faster Stronger. I did it in high school many moons ago and really liked it. It's an 8 week program, here is the routine.

Month 1
Week 1 3x3
Week 2 5x5
Week 3 5,4,3,2,1
Week 4 10-8-6 for bench and squat, and 6,4,2 for cleans and dead lift.

Month 2 repeat month 1

Monday
- Bench
- Parallel squat
- Aux. lift (you can substitute lifts in here to meet your goals. Say if you want stronger lats, do some lat pull downs.)
- Aux lift

Wednesday
- Deadlifts
- Cleans
- Aux lift
- Aux lift

Friday
-Towel bench
- Box squat
- Aux lift
- Aux lift

Some auxiliary lifts include:
- triceps pull downs
- bicep curls
- leg cures
- leg extensions
- weighted lunges
- straight leg deadlift
- neck exercises
- an exercises
- Ect.

This is a great routine and it doesn't take very much time each day. I have found that lifting weights not only makes you feel better but also gives you way more endurance when running. - Chris



Sent from my iPhone

Spartan WOD

Whew! Wednesday's Spartan WOD kicked my keister! (I should have done Thursday's) Have you tried the official Spartan Workout of the Day yet?

Home Decor

The living room is trying to turn into a gym...

Your Cardiio snapshot

Getting closer!

Running together

Sarah and I set a new PR today on our C25K program: 2.21 mi., 28:47, 13:01 min/mile.


To do is to dare; to fear is to fail.

Countdown: Spartan Race

190 days left!

Countdown: Spartan Race: 190 days, 6 hours, 2 minutes, 1 second

Countdown: Spartan Race

Countdown: Spartan Race: 194 days, 14 hours, 31 minutes, 31 seconds

http://countdownstar.com

Your Cardiio snapshot

This is about 7 BPM higher than recent average. I hope this is accounted for by the somewhat heavy dinner and being a bit sore (body in repair mode), but I was feeling quite run down before bed last night. In the past, a spike in RHR means I'm getting sick. I will plan to take it easy today and do what I can to boost my immune system.

What I Did This Morning

Awake at 5:10 with a headache. Sleep Cycle gives me 82% quality and 7:31 in bed.
Alarm at 5:15. Measured RHR is 67. A bit high. I might be fighting something off.

Drowsing and thinking about the day until out of bed at 5:45 (oops).

2 cups of water.

Approx. 7 minutes of rotator-cuff rehab exercise (2 circuits at 15 reps).

4 full-hang pull-ups.

10 squats and 5 lunges with each leg with 40lb wood pellets on my shoulders.

Breakfast: 1 Banana and 1 serving of fairly healthy cereal with milk - 357 calories.

Vitamins: D3, B12, 1000Mg C

Jog to the bus (mostly downhill) 0.5 miles at an 8:07/mile pace.

Sitting without using the seatback on the bus for a bit of core exercise.
Listening to Podcasts:

• The World View in 5 Minutes
• FOX News Radio Newscast
• Grace Gems
• Get-Fit Guy's Quick and Dirty Tips to Slim Down and Shape Up
• Sports Motivation Podcast - Get Ya Mind Right Monday #7: Thank God for Adversity

Off at the next to last stop for a second 0.3 miles at a 9:29/mile pace (and a bit earlier to work!).

Now I'm sitting... hmmm. When I go to the coffee pot I will run up and down the stairs :-)