Fitness Checkin
- Thread starter kimc
- Start date
I'm training for Obstacle Course Racing so I need light muscles. It's a very hard balance, being light enough for running and hanging obstacles but still strong enough for the heavy carries. I mostly focus on long slow distance training, intervals and rock climbing but I seem to have hit a plateau.
It's hard to find the right strength routine when strength to weight ratio is more important than strength.
It's hard to find the right strength routine when strength to weight ratio is more important than strength.
I hadn't worked out in a week and a half because of my lingering cold. Last night I did a full-body circuit workout, though I only did three sets of everything instead of my usual four or five. I was coughing miserably the whole time, but when I woke up this morning I felt much better, and my cough has improved significantly.
Also, I plan on doing a mild bulking cycle for a couple months, then do a mostly ketogenic diet for a couple of months to get some definition for this summer.
Kor
Also, I plan on doing a mild bulking cycle for a couple months, then do a mostly ketogenic diet for a couple of months to get some definition for this summer.
Kor
This weekend I ran an obstacle event called Polar Bear Challenge. It's an event that lasts eight hours and the goal is to run as many laps of the 10K course as possible. (In February, in Vermont.) This is also an insanely hard course, much harder than a Spartan Race or a Tough Mudder or any of the big brands. Although, it's hard due to the obstacles being harder and more frequent, the terrain is much more flat than in a Spartan.
My goal was to finish three laps. I ended up finishing my second lap at around the 5:10 mark. It's possible, if I kept pushing myself at the same intensity, I could have finished a third. Although at the time my fingers were starting to cramp, I probably would have taken the penalty on at least half of the obstacles, and if my grip gave out at the wrong time I might have gotten injured, so I decided to stop there. It's going to take most of the week to recover.
My next races are a half marathon in 8 weeks and a Spartan Beast three weeks after that.
Here's my training plan.
Week 1: Recover, light easy runs.
Week 2-3: Heavy leg work, heavy grip training, easy runs only. My greatest weakness in these races is the heavy carries, and stronger leg muscles will correct that. Also the outside ground will be slippery, cold and mushy, so good time to do the kind of exercises that will stop me from running as hard.
Weeks 4-6: Heaviest running weeks. At least two out of hill sprints, speed intervals, and tempo runs every week, high volume.
Weeks 7-8: Tapering weeks. Lighter volume, more race pace, ending in the half marathon.
Week 9: Recovery, gradual re-increase in volume, introduce more heavy grip work.
Week 10: Lots of weighted hill work, lots of leg work, one longer tempo run.
Week 11: Tapering for race.
Also aiming to hit 155 by the end of this period. (Around 162-165 now).
My goal was to finish three laps. I ended up finishing my second lap at around the 5:10 mark. It's possible, if I kept pushing myself at the same intensity, I could have finished a third. Although at the time my fingers were starting to cramp, I probably would have taken the penalty on at least half of the obstacles, and if my grip gave out at the wrong time I might have gotten injured, so I decided to stop there. It's going to take most of the week to recover.
My next races are a half marathon in 8 weeks and a Spartan Beast three weeks after that.
Here's my training plan.
Week 1: Recover, light easy runs.
Week 2-3: Heavy leg work, heavy grip training, easy runs only. My greatest weakness in these races is the heavy carries, and stronger leg muscles will correct that. Also the outside ground will be slippery, cold and mushy, so good time to do the kind of exercises that will stop me from running as hard.
Weeks 4-6: Heaviest running weeks. At least two out of hill sprints, speed intervals, and tempo runs every week, high volume.
Weeks 7-8: Tapering weeks. Lighter volume, more race pace, ending in the half marathon.
Week 9: Recovery, gradual re-increase in volume, introduce more heavy grip work.
Week 10: Lots of weighted hill work, lots of leg work, one longer tempo run.
Week 11: Tapering for race.
Also aiming to hit 155 by the end of this period. (Around 162-165 now).
I have deadlifted in a couple months. They're my favorite lift, but after a while they start to take a toll.
I've actually lowered the weight on most of my lifts (I'm lifting about 80% of what I was) and focusing on slower movements and increased reps. I'm trying to bust through some plateaus by trying new things, and it seems to be working.
I've actually lowered the weight on most of my lifts (I'm lifting about 80% of what I was) and focusing on slower movements and increased reps. I'm trying to bust through some plateaus by trying new things, and it seems to be working.
Hopefully I can consistently increase by about ten pounds a month like I was doing last year.
I spent the majority of February either sick or at work. I tried so hard to rest and get healthy, but it was one of those annoying diseases that just lingered for weeks and weeks. Nothing serious, but I was exhausted and weak the whole time. I only managed to go to the gym twice all month.
But I finally got back this week, and tonight I had a great chest/shoulder workout. Gotta do legs tomorrow.
But I finally got back this week, and tonight I had a great chest/shoulder workout. Gotta do legs tomorrow.