First of all, let’s check out the results from the COVID LR challenge #9!
It’s hard to believe it’s been 9 weeks of this already, wow! We can’t wait to start suffering together again, but it’s been amazing seeing all of you doing so well and staying fit despite the circumstances.
This week, on the men’s side, Jon Redfearn took his 3rd (?) challenge of the 9 with a very strong 2:15. Brendan was not far behind at all with a solid 2:16. Greg Dyce and Ken Cooper were exactly tied for 4th in 2:32 with Tristan a mere 2s behind in 2:34.
On the women’s side, Val took the win in 3:06 with Anne one 1s behind in 3:07! Val was also the top masters woman taking the win in that category with VZ coming in second in 3:14 (also 3rd OA female).
On the masters men’s side, the competition was deep! Dave Rutherford took the win once again with a 2:43, while Adam Shortt edged out Sam Lalonde for 2nd OA by 1s (2:54 vs 2:55)!
On top of all this, there were MANY super close calls this time around. Greg, Ken, Tristan and Nick were all separated by 4s (2:32-2:36). Dave R and David Wan not only have the same name, but almost had the exact same time (2:43 vs 2:44). Along that train of thought, Adam Dixon and Adam Shortt both have the same name AND actually had the same time in 2:54. Holger and Peter both added to the depth in the masters competition, coming in with an identical 3:01. Val and Ola both tied with 3:06, while only 3s separated Trevor, Jan and Brandon.
Whether you hammered it or just used it as a reason to get out and enjoy a different location, well done team!
TRAINING THIS WEEK
Here’s your week team! As always, remember that this is a semi-custom plan, so modify it as you see fit based on where you are. Review our general principles for this period of time HERE.
MONDAY RUN
** Do on HILLY terrain.
15-25 minutes WU shuffle
10 minutes tempo @ HMP
3-5 minutes easy recovery
3-5×3 minutes @ 5K effort, 90s easy
10-20 minutes CD
THURSDAY RUN
** FLAT terrain. This is the day to hit paces.
15-25 minutes WU shuffle
3-5x50m strides
5 minutes easy
3-4×6 minutes, 2 minutes easy
- first 3 minutes @ HM effort, final 3 minutes @ 5k pace
10-20 minute CD jog
LONG RUN/ STRAVA CHALLENGE:
- Go easy, and aerobic at 15-20% from your normal volume
- Incorporate THIS segment into your run
- Last week’s was a super fast, short, quick burning 800m. This week’s is a savage, relentless 5K- not for the faint of heart, but the perfect segment for those prepping for the Solo Virtual Endurance Challenge. Even if you don’t want to crush it, tempo-ing it would be a great way feel how horrible that HM might be!
STRENGTH
We recommend doing this routine 2x this week. A good option is to do it on the same day as your run workout once you’re done (either directly after or later that night) to ensure you’re recovered enough to crush your legs for the next quality run. This week’s is a great re-run from Coach Nick Burt! You can also check out a video of the routine on our Instagram.
Repeat the following exercises slowly and with good form and control in sequence, 2-3x total.
20 reps each side, 15s rest
Exercise #2- Dive Bomber or Regular Pushups
15 reps, 15s rest
Exercise #3- Russian Twists (if low back is an issue, do mountain climbers)
45s, 15s rest
Exercise #5- 1 leg glutei bridges
15 reps each side, 15s rest
Exercise #6- Body weight or jump squats
20 reps, 15s rest
Exercise #7- Plank into side plank
60s going back and forth, 15s rest
Exercise #8- Pushups
20 reps, 15s rest
60s rest once you’re done going through all the exercises, and then start again!
Have an awesome week team, looking forward to seeing and hearing about how it all goes!
#cantwontstop
