Half a mile at 12 degree incline at 7mph, then 8xspartan circuit of .4-.6 miles at sub 7 page, 5 pull ups, 10 push ups, 10 squats. For the 4th or 5th rep I picked up two 45 pound dumbbells and lifted them above my shoulders and carried them around the perimeter of my house. I had to drop them into farmers carry position a little over half way because I was already pretty tired. My exercise equipment is in my 3 season room and it gets super hot in there... I like it when I'm just doing pull ups or bent over rows- but when you're in the middle of an aerobic workout it really sucks, I need to install a window ac unit for that room... 3 season rooms are kind of a dumb idea. Who wants a room that doesn't get heated/cooled by your HVAC? Anyways all the non running was in a room that must have been in the high 90s and it was decently hot outside, so this workout wiped me out pretty good. By next month I'm going to be doing the same thing but a full mile uphill at the start and then I'm going to do 12 circuits and finish with a sub 6 mile... so that's really going to beat me up. Some good things from today workout are that the pull ups felt really good, I had good form on all of them and from the first to last rep they didn't get that much harder. Another good thing was that I was able to throw in surges and get back down under 7 minute pace even when I was tired. Also the uphill half mile to start definitely took a little out of my legs, but not enough to tank my workout- that's another good sign. Some bad things. I've been building good upper endurance but my strength is a lot lower than it was last time a ran a spartan. I just haven't been lifting enough, I need to do more diverse upper body exercises and I need to start lifting more. I'll have to bring back some workouts from 2018 summer. Another thing I didn't like was how hard sub 7 was to maintain throughout the workout, I felt kinda gassed early on. I'm happy I was able to push though it well, but I want to be running sub 6:30 on a workout like this by the time the race rolls around. |