Workout: i30x5 Chest and Shoulders, Run 30 Minutes
Posted on March 9th, 2010 in Run Log, Workout Log | 7 Comments »
This morning I headed to the gym and did an i30x5 chest and shoulders workout. I think the folks in the gym must have thought I lost my mind. I tried to do the workout in a lower traffic area so that I wouldn’t be too disruptive with my lifting and plyo intervals. For plyo I set up jump boxes. There was a set of four with different heights. I was pretty wasted by the time I started round 4. Round 5 was a mess. I got a great pump though! i30x5 is a heck of a workout. My shoulders may pay the price during my swim tomorrow.
After work I went for a run. I am trying to rebuild my running base. I completely lost it after the knee injury. So I decided to get on a triathlon training plan (olympic) that allows me to build my running base as well as allowing me to continue swimming and biking. The plan is based on minutes rather than distance. It works well for me because I won’t push my knee to make a distance. I know how long each run will be and I can plan accordingly. Of course, I kind of blow the whole schedule because I was supposed to run 24 minutes, but I went 30. I think that is ok, though, because it is not a whole lot more. Again, I don’t have plans to run a particular race, I just think it makes it easier for me to follow a training schedule to help me build my endurance.
Ok, I usually embed a video here, however, embedding was disabled for this particular video. Anyway, it shows a guy who does a 100 yard freestyle in 40.92 seconds.
http://www.youtube.com/watch?v=BbBggbTMd1M
7 Responses
Jump boxes! Now you’re talkin’! I have a 20-inch box that I use and it’s awesome. Any higher than that, and my head can hit my ceiling fan! I’m not going to do that more than once.
I did the Spartan-300 workout yesterday, and one of the moves is 10 box jumps. After 5 rounds, I was wasted, but it was a great workout. I’m still feeling it a day later.
Steve – when you do the 300 workout are you wearing a red cape and carrying a sword and shield? Gotta make it as realistic as possible right?
Boomer – that dude was flying in the water –WOW!
Which plan you doing? Is it one of the BT Oly plans?
Jeff, my cape gets tangled in my ceiling fan, so I’ve 86′d it. But is there another way to do the 300 workout without the sword and shield? I think not…
Jeff… Yes, I am trying out the BT Oly 20 Week Run Focused. However, I kind of feel that I should be using the Sprint plan to bring up my running. I am kind of a “tweensy”… I can do the swim and bike volume, however, the bad knee is really limiting for me with the run. Oh, btw, should I be running with a red cape?
Steve… I totally understand not using the cape, however, you can still rock that Spartan dress!
OMG you guys are hilarious! I had a friend do that Spartan workout and he had great results!
Anyway, glad to see you’re getting back into it Boomer! And props on doing your plyo in between your weights at the gym… I’m always scared to because of the looks I’d get. Maybe I’ll starting going to another gym and do them there!
Steve – LMAO!
Boomer – Dude, because of your knee you shouldn’t be doing the run focused plan. Spend time on the bike and your running conditioning will improve. AND, your gonna hate this, gotta do a majority of the running on a treadmill. Build the knee back up with the softer treadmill surface. Just my .02.
Annie… doing plyo in the gym does feel weird. However, I’ve seen a couple others doing Tabata workouts in the gym lately so I decided to go ahead and be weird too. Btw, what gym do you go to? I belong to 24 hour fitness (my company pays the membership) and I have a membership at the YMCA that I have had forever. I use the pool at the Y.
Jeff… You have a good point. I chose the run focused plan because I felt that was my weakness. However, you’re right I am actually pounding my knee more. Now I need to re-think my plan. Oh, btw, I intuitively know that the treadmill is a more forgiving surface, however, I sometimes rather get poked in the eye with a sharp stick than be on the treadmill for more than 10 minutes.