New Race Goals After a Solid Week of Training

I am so happy that I set a post-pregnancy fitness goal.  People ask me how I continue to stay motivated to work out early in the morning, oftentimes by myself, in the confines of my garage. It’s all about the competition.  If you are new to my blog, let me update you.  My husband invited me to compete in the Super Spartan Race in Asheville, NC at the end of August.  After further discussion, he convinced me that I shouldn’t consider doing it unless I signed up for the Elite heat.  So I did it.  It makes me ill and nervous every time I think about it.  That said, I have been training SUPER hard specifically for this race.  As a result, I have shed my baby weight and feel incredibly strong and confident.

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I have changed my expectations.  While I know this race will be difficult and my main goal is to finish, I truly think I can compete with the “elite” class.  My confidence comes from a week of incredible workouts that left me feeling sore, but unstoppable.  In fact, I’m so excited about the week, that I want to fill you in on how my workouts fell out and my new goals.

Monday Morning – Garage workout 

I did ALOT of cardio the prior week and weekend.  I was all set for two days in a row of strength work, starting Monday.  Lucky for me, Spartan provides daily workouts for those interested.  I took one of their workouts and tweaked it for a twist on a Spartan/SmartCore workout.  First part, Spartan, second part, SmartCore.

Part 1 – Spartan

  • 30 Burpees
  • 10 Burpee/Pullups
  • 20 Pull-ups
  • 30 Box Jumps
  • 30 Medicine Ball Squat Throws
  • 100 Jumping Jacks
  • 100 Crunches
  • 30 Body Weight Squats
  • 30 Side Kicks (each side)
  • 30 Jumping Lunges
  • 30 Sandbag Curls
  • 30 Tricep Presses
  • 30 High Knees, each leg
  • 30 Squat Jumps
  • 3 x 25 yard bear crawl

Part 2 – SmartCore – Now, that wouldn’t be fair if I shared with you all of my secrets.  You have to come check it out!

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Tuesday Morning – SmartCore Bootcamp Test Drive

Enough said.  I planned the upcoming weekend’s bootcamp.  Before I sent it to Denise (the owner and mastermind of the intense workouts) for a run through, I did it by myself in my garage.  Denise and I ended up tweaking a few things here and there, but all and all, I did my bootcamp (that the people who came to do bootcamp did).  It took me over an hour.  I was sore.  All I can say is, you need to check it out.  It wouldn’t be right for me to give you all of the coveted moves without you actually coming to the insane workout space to really give it a go. Just to give you an idea, I used all of the equipment shown in the picture above.  It says a lot about the workout that I running other people through, when I can seriously do it myself as a legitimate piece of my training.

Wednesday Morning – Speed Work and Core Work

Two days in a row of solid strength pushed me straight into a solid speed workout Wednesday morning.  This workout would be great on a track, but to save time, I use a relatively flat loop around a local park that I can run to.

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  • Run 1 mile warm up – you should be sweating when you start your speed work.
  • 10 Burpees
  • Part 1 – Complete each step sequentially.  Transition from run to leg raises should be quick.
    • Run 400m (5K pace)
    • Complete 10 full leg raises
    • Hold a plank for 30 seconds
    • Recover 30 seconds
  • Part 2  – Complete each step sequentially.  Transition from run to mountain climbers should be quick.
    • Run 400m (5k pace)
    • Complete 20 mountain climbers
    • Hold a plank for 30 seconds
    • Recover 30 seconds
  • Repeat Part 1 and 2 sequentially 3 more times.  You will run 8 400’s total.
  • Cool down.

IMG_6088Lucky for me, I got to enjoy an incredible sunrise as I finished my last set of leg raises.  Truly incredible and a perfect way to start my day.  I felt strong in my runs and got in some serious mileage in just under 40 minutes.  This workout could easily be done on the road or on a treadmill.  Don’t use not having a track as an excuse.

Thursday Workout – Double Time Flywheel 

Enough said.  I taught two classes.  I ride to my class.  It’s hard.  It’s my workout for the day.  The low impact incurred on the bike is a perfect cross training exercise for the type of training that I am doing.  Flats train my speed, runs out of the saddle work on my endurance and heavy hills build strength in my legs for the mountain climbs that I will encounter in my race.  See playlist below.  Kind of a throwback day.

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Friday Workout – Garage Workout

The workout that changed my perspective on the entire Spartan Race.  I didn’t have much of a plan going into this workout, so I surprised myself when I organized a super tough strength workout on the whim and completely crushed it.  I’m still pumped about it.

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I pulled out those sandbags that my husband made me several weeks ago.  Remember they weigh approximately 40 pounds each.  I took the band that I have been using to help me with my pull ups and moved it out of the way.  I was determined to get through this workout on my own.  That I did.

  • Warm Up – Run 1 lap around the block (approximately 1/2 mile OR 800m)
  • Set 1 Exercises
    • 20 Kettlebell Swings
    • 15 Goblet Squats
    • 10 Burpee/Pull ups
    • 5 Kettlebell Cleans
  • Set 2 Exercises
    • 20 Kettlebell Deadlifts (10 each side)
    • 15 Mountain Climbers (each side)
    • 10 Box Jumps
    • 5 Grip Movements – Narrow grip to front bars to wide grip x5
  • Walk 1 lap around the block holding 40 pound sandbag.
  • Repeat Set 1 Exercises.
  • Repeat Set 2 Exercises.
  • Run 1 lap around the block.
  • Repeat Set 1 Exercises.
  • Repeat Set 2 Exercises.
  • Walk 1 lap around the block holding 40 pound sandbag.

IMG_6131Now that you know the workout, here is why I feel more confident about the race.  Granted, I have no clue what the course will look like (this is the first year), I have studied several of the obstacles.

  • I walked over a mile with a 40 pound sand bag without putting it down.  From what I have read, the furthest most people have to walk in the actual race is half a mile.  For ladies, the bag is even lighter. At times, I had the energy to attempt to actually run with the bag.  It is just too awkward to maintain.  With lighter weight, I hope to be able to move more comfortably at a faster speed.
  • I didn’t use my band when doing any of my pull ups.  This is huge.  I could only do one pull up after I had my second child.
  • I surprised my husband.  When I asked him to take a video of me doing my burpee/pullup grip transition, he didn’t expect me to go wide.  He also didn’t expect me to walk around the block twice with a 40 pound bag.  My grip strength is getting better. My core is SUPER strong (making the grip movements easier). #MomStrength

So, with all of this said, I’m going to set another goal for myself – a Top 25 Elite finish.  I may be out of my league, but I am going to give it my best shot.  Maybe I will surprise myself?

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