Ghosts of Races Past

A bit of inspiration...

2016 Race

2013 Race

Team Event Saturday!

We will be going to Camp Arrah Wanna this Saturday, June 24th, and it sounds like FUN! Meet at the church at 9 to arrange carpools.

The workout will consist of a short hike (not as intense as Ramona Falls), low ropes team building, then lunch either at the Burro Loco restaurant in Welches or ?

$5 per person. If you haven't filled out a waiver, get in touch with Alesia. Bowies are in charge!

Couch to Sprint

How is your training going? We are down to 60 days, which is just over 8 weeks, to race day! Can you do 30 consecutive burpees? Do you think you have at least a fighting chance on every obstacle? Can you walk, jog, or run four miles?

There is still time to change your answers to YES!

We are on day 6 of the 31 day Spartan Couch to Sprint training plan. Recovery days are Wednesdays and Sundays. We are meeting today at 6:30 at the EHS track (although we can be flexible on both time and location).

If you can't join us, here's today's event (it's harder than it sounds):

Dynamic Warm-Up:

• 5 Minute easy jog
• 10x Head turns left/right
• 10x Shoulder shrugs
• 10x Arm circles (small to large)
• 10x Back slaps
• 10x Standing back bends
• 10x Lateral side bends
• 10x Standing leg swings
• 10x Ankle circles left/right
• 10x Partial squat
• 10x Partial lunge

Workout Of the Day (WOD):

• 5x Push-ups
• 30 Second plank
• 15x Squats
• 5x  Deep lunges
• 3x Lateral deep lunges left/right
• 30 Second bear-crawl hold

Repeat all 3x

Mobility 2 Exercises (cool down):

• 3x 30 Second warrior pose left/right
• 3x 15-Second Triangle pose left/right
• 3x 15-Second Unilateral Hip Flex left/right

Let me know if you'd like me to email you a copy of the whole training plan, or go here (I struggled with this for some reason): https://www.spartan.com/en/race/learn-more/race-types-overview?article=35593

Your Cardiio snapshot

Nearly to goal! I think I have a higher resting heart rate than most on average, perhaps just due to genetics. Is yours lower?

June 1 personal goals report

Yesterday I managed to pull off goal #1, running 4.06 miles in 35:46 for an average pace of 8:49/mi. I am sore today!

Remaining is 25 consecutive pull ups and 100 burpees in 10 minutes. My pull up training was interrupted when I was sick for three weeks, and my last PR was 20. I've hardly done any training for burpees either, so I don't expect to meet those goals today, although I will take a shot this afternoon.

With just over 11 weeks to go, it's time to hit it hard!

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