Site:
http://r-u-nSane.blogspot.com
Miles:
11124 total / 182 in 2017
Goal:

Officially signed up for my first Spartan Race! Will be attempting a the Michigan Spartan Super on Saturday, Sept 9, 2017!

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  • 12 miles
  • 02:36 time
  • 1229 calories
  • 3 workouts
  •  
  • This Week time period

Entries

  1. RUN
    Vaca WOD number 1 6 mi 00:50 08:20 pace

    After 181/2 hours of driving I didn't really 'feel' like getting up and working out this morning but....

    2 1/2 mile warm up

    Sets
    15 burpees
    15 pull-ups (used lat machine because th... read more

  2. FIT
    good Strength WOD 00:55

    STRENGTH WORKOUT
    “You can't cross the sea merely by standing and staring at the water.” -- Rabindranath Tagore
    Jump on into this WOD.

    Warm-up
    •jump rope 5 minutes

    Main set
    •3 x 15 burpees /... read more

  3. RUN
    Keep It Simple WOD 6 mi 00:51 08:27 pace

    KEEP IT SIMPLE
    “Life is really simple, but we insist on making it complicated.” --Confucius
    Before getting fancy, master the simple.

    Main set
    •30 burpees
    •Run 1 mile
    Repeat as need.

    Cool Down:
    ... read more

  4. RUN
    Long Run with Burpees 14.15 mi 02:00 08:28 pace

    LONG RUN + BURPEES
    “The men who learn endurance, are they who call the whole world, brother.” --Charles Dickens

    Main set
    •Moderate paced jog/run for 2+ hours with 10 burpees every 10 minutes.

    Kee... read more

  5. FIT
    good Rock Climbing 03:00

    Had a blast rock climbing tonight...learning more every week and even improving a little...

  6. RUN
    good Warm-up / Cool Down 3.55 mi 00:30 08:27 pace

    A couple of runs connected to today's Spartan WOD

  7. FIT
    good Spartan 'Hardship' WOD 00:25

    HARDSHIP
    “There is no success without hardship.” --Sophocles
    If it were easy, everyone would do it.
    Warm-up
    •10 minute jog

    Main set
    •1 minute hollow hold
    •10 push-ups
    •10 leg raises
    •1 minute pla... read more

  8. RUN
    good Strength & Cardio WOD 11.3 mi 01:30 07:57 pace

    This one was a butt kicker

    10 min run 7.1 mph
    30 push-ups
    10 min run 7.2 mph
    30 burpees
    10 min run 7.3 mph
    1 min plank
    10 min run 7.4 mph
    30 push-ups
    10 min run 7.5 mph
    30 burpees
    10 min run 7.7... read more

  9. RUN
    good Post Set Runs 4.5 mi 00:38 08:26 pace

    Each set ended with a 1.5 mile run. I did three sets. Feeling pretty good lately!

  10. FIT
    Spartan WOD 00:35

    GET MOVING
    “Action is the foundational key to all success.” -- Pablo Picasso

    Main set
    •150 jumping jacks / 450 Jacks
    •15 burpees  / 45
    •5-15 pull-ups / 30
    •15 box jumps / 45
    •1 minute plank / 3 mi... read more

  11. RUN
    good Spartan Endurance WOD 14 mi 03:02 13:00 pace

    There it is...Spartan Endurance WOD!

    Three hours two minutes later. 14 miles and a diversity of treadmill climbs, jogs, sprints, runs, walks...including 4 quarter mile 12 percent incline walks wit... read more

  12. RUN
    Spartan 100 WOD 6.25 mi 01:10 11:11 pace

    “Make the best use of what is in your power, and take the rest as it happens.” -- Epictetus

    Had to make this work with my tread mill…saw that a 100 yard sprint was about .07 on the treadmill…so ma... read more

  13. RUN
    good Post WOD Run 3 mi 00:25 08:20 pace

    Just 'cooled' down after my workout!

  14. FIT
    good Spartan WOD - Strength 1.0 00:34

    Today's Spartan WOD
    STRENGTH CONDITION 1.0

    Warm-up
    •75 jumping jacks

    Main set
    For 3 minutes, complete as many rounds as possible:
    •3 burpees
    •6 push-ups (any variation)
    •9 bodyweight squat... read more

  15. FIT
    good Post Interval Burpees 00:20

    20 minutes of burpees.
    Burpees for one minute
    Rest for a minute

    151 total Burpees!

  16. RUN
    good Spartan WOD Intervals 6 mi 00:47 07:53 pace

    This was done on my Glorious Treadmill! Two mile warmup with 1/4 mile intervals @ 9 mph and 1/4 mile recoveries @ 7 mph. Post burpee workout to follow!

  17. FIT
    good Spartan WOD 01:01

    I got up this morning and of course I didn't want to work out but mood always follows action!

    10 min jump rope and two mile run warm up

    30 sec sprint
    10 push ups
    10 burpees
    5 pull ups
    30 se... read more

  18. RUN
    good Warm up 2 mi 00:17 08:30 pace

    10 minutes of jump rope and then a two mile run to warm up for my Spartan WOD!

  19. RUN
    good Spartan WOD Hill Repeats 7.5 mi 01:09 09:11 pace

    Hill Repeats

    I did the advance...3 mile run for a warm up.

    Main set

    I set my treadmill on 12 degrees incline.

    •10-second hill climb (sprint)
    •10-second rest
    Do this x 10
    4 mph easy / 5 mph ha... read more

  20. RUN
    good Post WOD Run 4.32 mi

    Four on the tread!