WOD @ allandieva.me

“If it is important to you, you will find a way. If not, you’ll find an excuse.”

I’ll be the first to acknowledge that life absolutely will get in the way of my training. It happens once in a while, but it isn’t the norm. Yesterday was one of those long days where I started at 530am and didn’t get back into my next hotel room until 10pm. I’ve been on the road flying around New York and finally ended up in Connecticut.

Fortunately, I don’t fly out again until 11am, so I had time to get my WOD in this morning.

With the Spartan Sprint in Arizona coming up in just over two weeks, I’ve got to get my legs back on the move. My knees and ankles need to be especially ready.

Here we go!

WOD 1-29-15

My Warm-Up: 100 standing air squats + 5 minutes of stretching, then 15 minute light jog

Main Set:

  • HIIT run (High Intensity Interval Training)
  • Break your run into four segments
    • Walk
    • Jog
    • Stride (large, leaping, steps, while swinging arms)
    • Sprint
  • I typically use telephone poles, but this time I used the parking garage of my hotel. I split each floor into 2 parts, then went up and down the levels four times. There’s a lot of snow here so this was my best option. It also kept me out of the wind.
  • Another option is to use a 10-15 second on your watch. When it beeps, you go. Adjust the time to make it work for you.

    WOD @allandnieva.me

    Me, crossing the finish line at the AZ Spartan Sprint last year. I placed 109 out of 6000+ racers. I’ll be better this year.

Make sure to cool down with a good stretch and good recovery nutrition. Remember, your body needs quick carbohydrates immediately after your workout, followed by protein starting about a half hour afterwards, once the glycogen stores are filled.

That’s it!

You got this!

See you on Friday.

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