Boot camp class

3.5 miles

Took a few months off after a bad hip flexor strain and I've been back at it since June. Eagerly awaiting a nice cool front in a few weeks!

Good news: I'm faster these days than pre-injury - PT FTW!

Short warmup

Workout:
1000m plate carry 45# plate, any carry you like
Run 1000m
Row 1000m
Run 1000m
Walking lunge 200m
Run 1000m
Dual farmer carry 200m @2x55#
Run 1000m
Heavy sled rope pull. 50m total. Not drag, pull from inside 1m box.

Stretch

4x 1 mile at 7:08, 7:03, 6:58, 6:53, indoor intervals.

8 mile run

6-mile run

20 miles on the gravel bike.

Track night...1.5 wu with 5 x 30sec pick-ups, .75 cd.
10 x 400 @ 93 sec + 90 sec walk recovery.
4 x 200 @ 43 sec + 90 sec walk recovery.
Followed the plan.

MouthBQ98 said:

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Short warmup

Workout:
1000m plate carry 45# plate, any carry you like
Run 1000m
Row 1000m
Run 1000m
Walking lunge 200m
Run 1000m
Dual farmer carry 200m @2x55#
Run 1000m
Heavy sled rope pull. 50m total. Not drag, pull from inside 1m box.

Stretch

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If you were gonna play on a team, like where they score points or have matches or timed events or something, what would it be?

Team sports? I like soccer and football and baseball. I've done a couple of team fitness competitions too. I'm ok for my age but being so average in size I can't do big weight lifting events so well. I like the spartan race type events which many you can do as teams. My soccer foot skills are very mediocre and I am too small for football, except flag football. My best sport was always baseball, I have good hand eye coordination.

Baseball in HS (the ultimate dead-end-never-play-again-after-HS-sport). Intramurals at A&M, lots of b-ball in grad school, I played racquetball for 15 years, loved it, but couldn't find players at my level regularly, and drifted out. House flooded, and I accidentally got into running. After 7 marathons, got the time I wanted, got bored with it, and now in Master's T&F. Probably best at the 200 and 400.

I've done done some DEKA and Hyrox races. More like long obstacle courses for time where the obstacles are fitness challenges. I also like actual obstacle course /mud races, but more for fun or for teamwork if on a team. And of course downhill skiing, for fun. And mountain biking, just trail, not downhill.