Spartan Race Chronicles Week 1 – Day 1

O.K… I’ve been a little distracted but now I’m back from vacation and ready to go! Fourty two days left until the first (of my three) Spartan races. I have decided to dedicate the next 42 days to my health in preparation for my first Spartan race on June 3rd in Ottawa, Canada.

First some history (I’ll try to be brief).

Last year I registered for, and trained for, the Spartan race. I got a little too overzealous and gave myself a wicked lower back injury doing WAY too many plyometrics (yes… you can do too many squat jumps). I went from”super spartan” to “super supine” as I couldn’t even walk 5 DAYS BEFORE THE RACE. This my friends is called OVERTRAINING. I am highly skilled in the art of overtraining… but learning with time, to tame the keener in me and let my body rest and recover. Sadly I had to watch the race from the sidelines while my mouth salivated watching sweaty people crawl through mud, up ropes, up hills and through culverts… No better way to spend my time then getting covered in sweat and mud. Oh the pain!!!!

Alas, we are now 42 days away from Spartan Race 2012 and this time I will NOT OVERTRAIN. Not only that… I have decided to share my training plan for all to see. Please join me for the next 42 days as I prepare to become a Spartan.

I have adapted a workout from the Tough Mudder Website that I will be doing 3 days a week. It consists of running and “obstacles”. The obstacles are not real (although I wish they had a fun play park like that in the mountains somewhere) but are exercises which mimic the obstacles we will be doing in the race. I will also be trail running once a week with the Spartan husband (and anyone else who wants to join us) and doing hill repeats (with or without tires) once a week as well.

Week one:

DAY 1
Upper Body/Cardio
Warm-up: 5 minute slow jog
Interval:
2 minute run
1 minute pushup (beg.) moving pushup (int.) or clap pushup (adv.)
2 minute run
1 minute Jumping Jacks
2 minute run
1 minute Burpees (int. with pushup, adv. with pushup and jump)
1 minute REST
Repeat  3 x for beginner, 4 x for intermediate, and 5 x for advanced
Cool down: 5 minute slow jog

DAY 2
5 to 10 km trail run.

DAY 3
Lower Body/ Core
Warm-up 5 minute slow jog
Interval:
2 minute run
1 minute find a rock, weight, log and squat and press
2 minute run
1 minute crawl outs (i.e. inchworm)
2 minute run
1 minute standing mountain climber
1 minute REST
Repeat  3 x for beginner, 4 x for intermediate, and 5 x for advanced
Cool down: 5 minute slow jog

DAY 4
Rest

DAY 5
Cardio core
Warm-up 5 minute slow jog
Interval:
2 minute run
1 minute quick feet sprint in place – hit the deck every 5-10 sec or so
2 minute run
1 minute mountain climbers
2 minute run
1 minute burpees (int. with pushup, adv. with pushup and jump)
1 minute REST
Repeat  3 x for beginner, 4 x for intermediate, and 5 x for advanced
Cool down: 5 minute slow jog

DAY 6
Rest

DAY 7
Hill Repeats TBD

Got it? The great thing about these workouts? No need for equipment! You might have to scope out some rocks or logs along the way and maybe a tree to climb…I will try to post daily for the next 42 days to keep you up to speed. Each workout is timed so you need an interval timer or a watch to keep you on track. Today I did workout one, 5 repeats. Total time = 1 hour. If you don’t want to do the math… each interval is 10 minute + 10 minutes of warm-up/cool down.

3 intervals = 40 minute workout, 4 intervals = 50 minute workout, 5 = 60 min.

In addition to the workouts I am going to concentrate on eating clean food MOST OF THE TIME. I am also going to drink lots of water. And last but not least…
I will not weigh myself.  I am finding my mood fluctates as the scale does. I don’t care how much I weigh… but I care how much I press, how fast I run and how good I feel…

THROW YOUR SCALES OUT THE WINDOW!

So find a good workout buddy, or some good music and hit the dirt… or the pavement… and have fun preparing to become a Spartan!

About fitlikemia

Trying to live a balanced life to the extreme.
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One Response to Spartan Race Chronicles Week 1 – Day 1

  1. Kirsty Greig says:

    Mia can you send this to me in an email?? Mark is also running June 3rd and I would love to send this to him…considering you have done one and he hasn’t

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