EMG - 11/18/14

11+ mile run 7:24 pace
30 burpees

EMG - 11/17/14

6 mile trail workout. 2.5 mile warm-up 4 x 200 m hill repeats on with a heavy rock
30 burpees

EMG - 11/16/14

5 x 800 m repeats 2 min recovery 2:43, 2:45, 2:42 (3 min recovery) 2:41, 2:45
didn't do number 6 so I didn't reach my goal.

Went a messed around at www.mroctraining.com open house.  Really cool new gym.

Full OCR circuit 10 lb vest 15 lb dumbbells: timed 14:29

EMG - 11/14/14

6 miles hilly trails 8 min pace
5 x 5 weighted pull-ups 15 lb 5,5,5,4 10 lb 4
24 in box jump burpees 15
toes to bar 10, 7

EMG - 11/13/2014

4 mile tempo run 6:27, 6:19, 6:26, 6:31= 25:44
Tabata
push-ups 14,14,14,14,12,12,9,6
sit-ups 15,15,15,15,14,14,13,11

EMG - 11/12/14

Full OCR circuit 10 lb vest 15 lb dumbbells.

I will start timing myself next time, I think I did this one pretty fast.

EMG - 11/11/14

11+ mile run 7:29 pace
30 burpees

EMG - 11/10/14

2.5 mile warm-up 4 x 180m hill repeats 2.5 mile cooldown

5 x 5 weighted rope pull-ups (15 lb)5,5,4 (10 lb) 3 (0 lb) 5
30 burpees

EMG - 11/9/14

5 x 800m 2 min recovery (3 min between 3&4)
2:40, 2:41, 2:41, 2:42, 2:47

chin-ups/burpees: 10/1, 9/2, 5/3, 5/4, 4/5, 5/6, 4/7, 3/8, 2/9, 1/10

EMG - 11/7/14

6 mile trail run 8:09 pace

tabata
push-ups 14,14,14,14,12,12,10,7  I did 3 more to make it an even 100
sit-ups 15,15,15,14,13,12,11,10

EMG - 11/6/14

4 mile tempo run 6:26, 6:11, 6:20, 7:06 = 26:03
bonked on the last mile again

Full OCR circuit with 10 lb vest and 15 lb dumbbells

EMG - 11/5/14

4 x 800 m repeats 2-3 min recovery 2:38, 2:42, 2:45, 2;46

5 x 5 weighted pull-ups 10 lb vest 5,5,5,5,4
5 x 5 weighted dips 40 lb vest 5,5,5,5,5
6 toes to bar and pussed out

EMG -11/3/14

Had the flu Sat & Sun

Trails 2.5 mile warm-up to 3x 180 m hill repeats 2.5 mile cool-down

EMG - 10/31/14

Happy Halloween!

5.5 miles of hilly trails and hill repeats.  I don't know the pace

tabata push-ups: 14,14,14,14,12,12,8,6

tabata sit-ups: 15,14,13,13,12,12,11,10

EMG - 10/30/14

4 mile tempo 6:26, 6:24, 6:31, 6:35 = 25:56
full OCR circuit 10 lb vest 15 lb dumbbells

EMG - 10/28/14

11+ miler 7:30 pace

5 x 5 rope pull-ups 10 lb weight vest 5,5,5,5.3
5 x 5 weighted dips 40 lb vest 5,5,5,5,4
toes to bar 10, 6

EMG - 10/27/14

6+ mile trail run 8 minute pace
full OCR circuit 15 lb dumbbells 10 lb weight vest

EMG - 10/26/14

2 x 800 2:37, 2:43
2 x 400 1:20, 1:19
I need to do better, I know it is mental

EMG - 10/24/14

12.1 mile run 7:27 pace
2 sets of chin-ups 10, 8

EMG - 10/23/14

Unfortunately I missed a few workouts because of deadlines
Attempted a 4 mile tempo and flamed out
6:19, 6:09, 6:49, 8:46

Tabata
Push-ups 14,14,14,14,12,12,10.7
Sit-ups 15,15,15,14,12,12,11,10

EMG - 10/19/14

i didn't have time to go to the track so I did these on the road
3 x 800 m  2:43, 2:48, 2:47
1 x 400 m 1:20

5 x 5 weighted (10 lb vest) rope pull-ups
5 x 5 weighted (40 lb vest) dips 5,5,5,5,4
15 burpees

EMG - 10/18/14

Full circuit workout 10 lb vest 15 lb dumb bells

EMG - 10/17/14

6 miles of hilly trails 48:02

EMG - 10/16/14

4 mile tempo run 6:31, 6:18, 6:18, 6:36= 25:43
5 x 5 rope pull-ups 10 lb vest 5,5,5,5,3
5 x 5 bar-dips 40 lb vest 5,5,5,5,4
15 burpees

EMG - 10/14/14

12 miler at 7:30 pace

tabata push-ups 15, 15, 15, 15, 12, 10, 8, 6
tabata sit-ups 13, 13, 13, 12, 10, ? burnt

I pushed pretty hard this week, and just didn't have enough in the tank.  Of all the things to fail on though, I usually do pretty well on those.  Oh well, rest day tomorrow.

EMG - 10/13/14

6 miles of hilly trails 50:56

full circuit 10 lb weight vest 15 lb dumb bells

EMG - 10/12/14

4 x 800m 2-3 minute recovery
2:37, 2:41, 2:45, 2:44

My goal is to get 6 x 800m sub 2:45 with 2 min recovery by the end of Nov.

5 x 5 weighted "rope" pull-ups 5(10 lbs), 5(10 lbs), 4(10 lbs), 4(5 lbs), 5(0 lbs)
toes to bar 2 sets 10, 7
30 burpees

EMG - 10/11/14

Ran 5.3 mile Elfin' Forest  3rd fastest time ever 51:44

Chin-ups/Burpees
 10/1, 9/2, 4/3, 3/4, 2/5, 2/6, 3/7, 3/8, 2/9, 1/10

EMG - 10/10/14

Full body circuit with 10 lb weight vest and 15 lb dumbbells.

EMG - 10/09/14

4 mile tempo run, bombed a bit on the fourth mile, but it was my first tempo of the season.
With my new Garmin I will be able to document my tempo runs a lot more accurately.

6:23, 6:10, 6:28, 6:49 = 25:51

30 burpees

EMG - SoCal Spartan Sprint 2014 Recap

 This was my third Spartan Race, all sprints so far, I am doing my first Super in Vegas April 5th.  At first I enjoyed the Tough Mudders a lot more than the Spartans, but that has changed recently.  I don't know if I have changed or they have.  I do feel that each race the Tough Mudders have catered more to the "Bro" crowd with obstacles getting less challenging, or at least not getting more challenging.  Spartan on the other hand seems to get harder each time I do one.  It may just be that want I want out  of these events has changed, but I like the fact that the Spartan races are timed, and that you can pay a little extra to be in "tougher" heats.  It forces me to really push myself, which is what I want out of an event like this.

This was my first time running in the "Elite Heat" and I have to say I got put in my place.  I thought I performed pretty well and still only placed 80/97 finishers, granted I think nearly 200 people started.  There are 30 burpees for certain failed obstacles (if you can't complete them you are DQed) and if you can't get over any of the walls you are DQ'ed, so there was quite the attrition rate.  I am relatively proud of the fact that while I failed two obstacles (spear toss, and balance posts) neither was a fitness obstacle.  I just need to practice both of them.

The course was a relatively challenging 4+ miles up and down hilsl and through dust and mud.  The obstacles consisted of (to the best of my memory) crawling under several tarps through mud, running through some muddy creak beds where they have something called "the gamble" you can choose a longer less challenging branch or a shorter more challenging, I chose the shorter.  I think it was a good choice this time.  Crawl over, under, through a series of 5 ft walls, monkey bars, run through some hip deep water, small "cargo net" more like a wooden lattice to the top of a c-train.  Crawl or roll under about 100 meters of barbed wire,

Big "cargo net", sand bag carry up and down a hill,

 tire flip pretty big tire 3 flips down and back, wall traverse finally figured out the "trick" and completed this, 8 ft wall angled towards you, rope pull 70 lb block on a rope and pulley up 20 ft failed this last time but got it this time, a series of posts that you walk across the top of got in a hurry and paid the burpee god his 30, a nasty hill, 8 ft wall, block drag concrete block 40 lbs? on a chain drag it a sandy 100 meters?, spear throw FAIL another 30 :( , rope climb made it and fell halfway back down to the muddy depths below, scale a slippery incline with a rope wasn't thinking clearly and it took me 3 tries, several mud pits capped with a wall you had to dive under

jump over fire

fight through gladiators

As I said before I performed okay, much better than in Malibu.  Even though they are not comparable I ran 15 minutes faster and the course was a mile longer.  Before April I need to continue to work on my grip and practice the skill based obstacles.  I think I can do well there, as running is my strength and the course is twice as long with only about 5 more obstacles.  My goal is under 2 hours.  For the end of the year I want to complete the Spartan Trifecta and my stretch goal is Spartan 300 in the elite standing.  The later is pretty unlikely if I can't find fourth race to do.

EMG - 2/2/14

4 mile tempo run 6:30, 6:41, 6:38, 6:41 = 26:30  (PR)

tabata push-ups 18,17,14,12,8,8,6,6
sit-ups 14,12,11,10,10,9,8,7

30 burpees

EMG - 1/31/14

I ran a Spartan Sprint at Vail Lake in Temecula last Sunday, more on that when I right up a review on Sunday.

I had a good week of workout that I feel really good about.  I can tell my deep fitness is getting a lot stronger, as I only took on day off after the race.  Since I haven't been posting much I am not going to recount all that I have been doing, i will just start with today's workout and then try to keep up from here on.

Morning workout:
3 sets of max with no breaks.  Pull-ups and bar dips
15/22
5/16
2/10

Evening workout:
12 mile run with 30 burpees at midpoint and at the end