An Endurance Explosion

Unpacking the Explosive Growth of Endurance Sports
Written by Marcus Smith
Tom Walker
Oct 26, 2020
-
5
Mainline Class
Specialty Class
Endurance
Ladies Run Club
An Endurance Explosion

Between 2003 and 2009 the participant for half marathons grew by 80% to 35,000 total. In 2016 a huge number (250,000) applied for the London Marathon, only 39,000 of those would make it to the start line. This figure shows why the UK now has over 807,000 running events…

IRONMAN participation numbers doubled from 2008 to 2018 where a reported 64,000 men and 15,000 female athletes heard the start gun. What's interesting is in both genders for IRONMAN racing the ratio of male to female has remained the same, but for running events such as the London marathon, 43% of total applicants in 2017 were female.


The above makes for a pretty good argument that in the past 20 years, there has been an endurance explosion!


So why? Well, it isn’t because we are getting fitter! Although between 2003 and 2009 HM participation grew by 80%, finishing rates dropped… Plus we all know the obesity story… This leads me to think further into it, made me think back to conversations I have had with first-time runners or non-runners‘ doing it for fun’. Then that word jumped out to me, fun!

Running races, somewhere along the way became fun… No longer only about being your local club champion or hitting a certain time, it became about enjoyment and the race organisers and sports brands knew it! Celebrities suddenly started endorsing races or taking on races as ‘challenges’ to raise money for charity, they would grimace through their pain to show everyone how much they loved it. Corporate entries became hugely popular! Office chat stopped being about how expensive Sky TV was and became about how much they were shitting themselves for the weekend… This saw the rise of 'celebrity trainers’ who then got exposed to wider audiences and showed that because Davina McCall can do it, you can too!


While this was going on, there was another crowd, the ‘OG’s’, the ‘yeh I remember my first marathon in 1970…’, ‘No I don't use a GPS watch, that's not for pure runners like me’, ‘I won’t use nip tape, I like them to bleed through my 19yr old cotton vest’. All this would be said with a taste of resentment, now anyone could do what used to be their special trick, they were no longer seen as being ‘mad’. So what did they do? They stepped up their ‘mad game’.


Ultra marathons blew up, 50k races every other weekend. 50k not hard enough? No problem, there is the toughest foot race on earth in the Sahara desert called Marathon De Sables. It began in 1984, a similar time to the first IRONMAN but only 1 and 4 participants (respectively) were on the start lines, in 2019 MDS hit its peak participation of just over 1000 athletes with many more being denied and as said earlier more than 80,000 people participated in IRONMAN last year alone.


All this raised the participation bar and I for one love that it did. It helped uncover new talent, it has helped people to realise they can achieve way more than they ever thought, it has raised Billions and Billions for charities all around the world and it has ultimately given me and many other a career and passion in life. It may have been an explosion but the ripple effects are very much still going strong!


If you have found endurance sport has impacted your life, remember it isn’t the same for everyone but it is never too late. Encourage people to join you, go looking for undiscovered talent and help your friends, family and colleagues to find fun in endurance, however that may look. The money pumped into endurance sport set off the explosion but the makeup of it is you the participants.


To listen in to an interview we did with Olympian Sir Brendan Foster on how much running has grown, click here > https://www.podomatic.com/podcasts/endurance54561/episodes/2020-06-23T23_19_21-07_00

To listen to an interview with the impact endurance can have on your life and the impact you can have on others with Andrea Talmacsi click here > https://www.podomatic.com/podcasts/endurance54561/episodes/2020-02-26T04_53_58-08_00


To reach out to me, send me a mail on tw@innerfight.com

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #24-46

ENGINE

40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.


GYMNASTICS

We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!


HYROX

Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.


MOBILITY

We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.


PURE STRENGTH

This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory.  Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.


WEIGHTLIFTING

This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #24-46

Track Tuesday

A threshold workout today, 400m all the way up to 1.2km. Great for all runners.

Start time: 05:59 am

Session Length: 1.5 hour

Location: Sport City Track

Entrance fee: https://isddubai.com/athletics-venuehire/

Wednesday Ride

A prep ride for T100, steady power into surges!

Start time: 05:59 am

Session Length: 1.5 hour

Location: BOTS, Al Qudra

Coffee Run

Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.

Brief time: 05:54 am Start time: 05:59 am

Session Length: 1.5 hour

Location: Start Location (Common Grounds)

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club #24-46

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Tempo

This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.

Tuesday

Time: 5:59am

Location: Sports City

Session: Track Tuesday

Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.


Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Intervals

Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.

Friday - Sunday

All weekend

Location: Khorfakkan

Session: LRC Training Camp

This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-46

Monday:

Strength:

Building to a 1 Rep Max Bench Press


Conditioning:

50 wall balls

12 Push up Renegade

row (2 x 50/30)

30 DU


40 wall balls

12 Push up Renegade

row (2 x 50/30)

30 DU


30 wall balls

12 Push up Renegade

row (2 x 50/30)

30 DU


Tuesday:

Strength:

Barbell Tempo RDLs


Conditioning:

5 min AMRAP


6 Deadlift (120/80)

9 Box jump over

12/9 cal Row

rest 3 mins


x3


Wednesday:

Strength:

A) Handstand Push Ups

B) Weighted Pull Ups


Conditioning:

2 rounds

Park Run

12 pull-ups

rest 3 mins


2 rounds

half park run

12 Pull-ups

3 wall walks

rest 3 mins


2 rounds

Pool Run

12 pull-ups

3 wall walks

20 push press (2 x 50/30)


Thursday:

Strength:

A) Clean Complex

B) Build to a Max Power Clean


Conditioning:

5 Rounds for time


10 Power clean (60/40)

10 burpee over the bar


14 Min TC


Friday:

Strength:

Build to a heavy Thruster!


Conditioning:

8 Rounds of fun with a KB, The Ski and Sandbags!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
An Endurance Explosion

Between 2003 and 2009 the participant for half marathons grew by 80% to 35,000 total. In 2016 a huge number (250,000) applied for the London Marathon, only 39,000 of those would make it to the start line. This figure shows why the UK now has over 807,000 running events…

IRONMAN participation numbers doubled from 2008 to 2018 where a reported 64,000 men and 15,000 female athletes heard the start gun. What's interesting is in both genders for IRONMAN racing the ratio of male to female has remained the same, but for running events such as the London marathon, 43% of total applicants in 2017 were female.


The above makes for a pretty good argument that in the past 20 years, there has been an endurance explosion!


So why? Well, it isn’t because we are getting fitter! Although between 2003 and 2009 HM participation grew by 80%, finishing rates dropped… Plus we all know the obesity story… This leads me to think further into it, made me think back to conversations I have had with first-time runners or non-runners‘ doing it for fun’. Then that word jumped out to me, fun!

Running races, somewhere along the way became fun… No longer only about being your local club champion or hitting a certain time, it became about enjoyment and the race organisers and sports brands knew it! Celebrities suddenly started endorsing races or taking on races as ‘challenges’ to raise money for charity, they would grimace through their pain to show everyone how much they loved it. Corporate entries became hugely popular! Office chat stopped being about how expensive Sky TV was and became about how much they were shitting themselves for the weekend… This saw the rise of 'celebrity trainers’ who then got exposed to wider audiences and showed that because Davina McCall can do it, you can too!


While this was going on, there was another crowd, the ‘OG’s’, the ‘yeh I remember my first marathon in 1970…’, ‘No I don't use a GPS watch, that's not for pure runners like me’, ‘I won’t use nip tape, I like them to bleed through my 19yr old cotton vest’. All this would be said with a taste of resentment, now anyone could do what used to be their special trick, they were no longer seen as being ‘mad’. So what did they do? They stepped up their ‘mad game’.


Ultra marathons blew up, 50k races every other weekend. 50k not hard enough? No problem, there is the toughest foot race on earth in the Sahara desert called Marathon De Sables. It began in 1984, a similar time to the first IRONMAN but only 1 and 4 participants (respectively) were on the start lines, in 2019 MDS hit its peak participation of just over 1000 athletes with many more being denied and as said earlier more than 80,000 people participated in IRONMAN last year alone.


All this raised the participation bar and I for one love that it did. It helped uncover new talent, it has helped people to realise they can achieve way more than they ever thought, it has raised Billions and Billions for charities all around the world and it has ultimately given me and many other a career and passion in life. It may have been an explosion but the ripple effects are very much still going strong!


If you have found endurance sport has impacted your life, remember it isn’t the same for everyone but it is never too late. Encourage people to join you, go looking for undiscovered talent and help your friends, family and colleagues to find fun in endurance, however that may look. The money pumped into endurance sport set off the explosion but the makeup of it is you the participants.


To listen in to an interview we did with Olympian Sir Brendan Foster on how much running has grown, click here > https://www.podomatic.com/podcasts/endurance54561/episodes/2020-06-23T23_19_21-07_00

To listen to an interview with the impact endurance can have on your life and the impact you can have on others with Andrea Talmacsi click here > https://www.podomatic.com/podcasts/endurance54561/episodes/2020-02-26T04_53_58-08_00


To reach out to me, send me a mail on tw@innerfight.com

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #24-46

Track Tuesday

A threshold workout today, 400m all the way up to 1.2km. Great for all runners.

Start time: 05:59 am

Session Length: 1.5 hour

Location: Sport City Track

Entrance fee: https://isddubai.com/athletics-venuehire/

Wednesday Ride

A prep ride for T100, steady power into surges!

Start time: 05:59 am

Session Length: 1.5 hour

Location: BOTS, Al Qudra

Coffee Run

Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.

Brief time: 05:54 am Start time: 05:59 am

Session Length: 1.5 hour

Location: Start Location (Common Grounds)

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club #24-46

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Tempo

This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.

Tuesday

Time: 5:59am

Location: Sports City

Session: Track Tuesday

Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.


Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Intervals

Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.

Friday - Sunday

All weekend

Location: Khorfakkan

Session: LRC Training Camp

This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-46

Monday:

Strength:

Building to a 1 Rep Max Bench Press


Conditioning:

50 wall balls

12 Push up Renegade

row (2 x 50/30)

30 DU


40 wall balls

12 Push up Renegade

row (2 x 50/30)

30 DU


30 wall balls

12 Push up Renegade

row (2 x 50/30)

30 DU


Tuesday:

Strength:

Barbell Tempo RDLs


Conditioning:

5 min AMRAP


6 Deadlift (120/80)

9 Box jump over

12/9 cal Row

rest 3 mins


x3


Wednesday:

Strength:

A) Handstand Push Ups

B) Weighted Pull Ups


Conditioning:

2 rounds

Park Run

12 pull-ups

rest 3 mins


2 rounds

half park run

12 Pull-ups

3 wall walks

rest 3 mins


2 rounds

Pool Run

12 pull-ups

3 wall walks

20 push press (2 x 50/30)


Thursday:

Strength:

A) Clean Complex

B) Build to a Max Power Clean


Conditioning:

5 Rounds for time


10 Power clean (60/40)

10 burpee over the bar


14 Min TC


Friday:

Strength:

Build to a heavy Thruster!


Conditioning:

8 Rounds of fun with a KB, The Ski and Sandbags!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #24-46

ENGINE

40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.


GYMNASTICS

We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!


HYROX

Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.


MOBILITY

We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.


PURE STRENGTH

This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory.  Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.


WEIGHTLIFTING

This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
An Endurance Explosion

Between 2003 and 2009 the participant for half marathons grew by 80% to 35,000 total. In 2016 a huge number (250,000) applied for the London Marathon, only 39,000 of those would make it to the start line. This figure shows why the UK now has over 807,000 running events…

IRONMAN participation numbers doubled from 2008 to 2018 where a reported 64,000 men and 15,000 female athletes heard the start gun. What's interesting is in both genders for IRONMAN racing the ratio of male to female has remained the same, but for running events such as the London marathon, 43% of total applicants in 2017 were female.


The above makes for a pretty good argument that in the past 20 years, there has been an endurance explosion!


So why? Well, it isn’t because we are getting fitter! Although between 2003 and 2009 HM participation grew by 80%, finishing rates dropped… Plus we all know the obesity story… This leads me to think further into it, made me think back to conversations I have had with first-time runners or non-runners‘ doing it for fun’. Then that word jumped out to me, fun!

Running races, somewhere along the way became fun… No longer only about being your local club champion or hitting a certain time, it became about enjoyment and the race organisers and sports brands knew it! Celebrities suddenly started endorsing races or taking on races as ‘challenges’ to raise money for charity, they would grimace through their pain to show everyone how much they loved it. Corporate entries became hugely popular! Office chat stopped being about how expensive Sky TV was and became about how much they were shitting themselves for the weekend… This saw the rise of 'celebrity trainers’ who then got exposed to wider audiences and showed that because Davina McCall can do it, you can too!


While this was going on, there was another crowd, the ‘OG’s’, the ‘yeh I remember my first marathon in 1970…’, ‘No I don't use a GPS watch, that's not for pure runners like me’, ‘I won’t use nip tape, I like them to bleed through my 19yr old cotton vest’. All this would be said with a taste of resentment, now anyone could do what used to be their special trick, they were no longer seen as being ‘mad’. So what did they do? They stepped up their ‘mad game’.


Ultra marathons blew up, 50k races every other weekend. 50k not hard enough? No problem, there is the toughest foot race on earth in the Sahara desert called Marathon De Sables. It began in 1984, a similar time to the first IRONMAN but only 1 and 4 participants (respectively) were on the start lines, in 2019 MDS hit its peak participation of just over 1000 athletes with many more being denied and as said earlier more than 80,000 people participated in IRONMAN last year alone.


All this raised the participation bar and I for one love that it did. It helped uncover new talent, it has helped people to realise they can achieve way more than they ever thought, it has raised Billions and Billions for charities all around the world and it has ultimately given me and many other a career and passion in life. It may have been an explosion but the ripple effects are very much still going strong!


If you have found endurance sport has impacted your life, remember it isn’t the same for everyone but it is never too late. Encourage people to join you, go looking for undiscovered talent and help your friends, family and colleagues to find fun in endurance, however that may look. The money pumped into endurance sport set off the explosion but the makeup of it is you the participants.


To listen in to an interview we did with Olympian Sir Brendan Foster on how much running has grown, click here > https://www.podomatic.com/podcasts/endurance54561/episodes/2020-06-23T23_19_21-07_00

To listen to an interview with the impact endurance can have on your life and the impact you can have on others with Andrea Talmacsi click here > https://www.podomatic.com/podcasts/endurance54561/episodes/2020-02-26T04_53_58-08_00


To reach out to me, send me a mail on tw@innerfight.com

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club #24-46

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Tempo

This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.

Tuesday

Time: 5:59am

Location: Sports City

Session: Track Tuesday

Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.


Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Intervals

Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.

Friday - Sunday

All weekend

Location: Khorfakkan

Session: LRC Training Camp

This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-46

Monday:

Strength:

Building to a 1 Rep Max Bench Press


Conditioning:

50 wall balls

12 Push up Renegade

row (2 x 50/30)

30 DU


40 wall balls

12 Push up Renegade

row (2 x 50/30)

30 DU


30 wall balls

12 Push up Renegade

row (2 x 50/30)

30 DU


Tuesday:

Strength:

Barbell Tempo RDLs


Conditioning:

5 min AMRAP


6 Deadlift (120/80)

9 Box jump over

12/9 cal Row

rest 3 mins


x3


Wednesday:

Strength:

A) Handstand Push Ups

B) Weighted Pull Ups


Conditioning:

2 rounds

Park Run

12 pull-ups

rest 3 mins


2 rounds

half park run

12 Pull-ups

3 wall walks

rest 3 mins


2 rounds

Pool Run

12 pull-ups

3 wall walks

20 push press (2 x 50/30)


Thursday:

Strength:

A) Clean Complex

B) Build to a Max Power Clean


Conditioning:

5 Rounds for time


10 Power clean (60/40)

10 burpee over the bar


14 Min TC


Friday:

Strength:

Build to a heavy Thruster!


Conditioning:

8 Rounds of fun with a KB, The Ski and Sandbags!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #24-46

ENGINE

40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.


GYMNASTICS

We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!


HYROX

Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.


MOBILITY

We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.


PURE STRENGTH

This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory.  Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.


WEIGHTLIFTING

This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #24-46

Track Tuesday

A threshold workout today, 400m all the way up to 1.2km. Great for all runners.

Start time: 05:59 am

Session Length: 1.5 hour

Location: Sport City Track

Entrance fee: https://isddubai.com/athletics-venuehire/

Wednesday Ride

A prep ride for T100, steady power into surges!

Start time: 05:59 am

Session Length: 1.5 hour

Location: BOTS, Al Qudra

Coffee Run

Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.

Brief time: 05:54 am Start time: 05:59 am

Session Length: 1.5 hour

Location: Start Location (Common Grounds)

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
An Endurance Explosion

Between 2003 and 2009 the participant for half marathons grew by 80% to 35,000 total. In 2016 a huge number (250,000) applied for the London Marathon, only 39,000 of those would make it to the start line. This figure shows why the UK now has over 807,000 running events…

IRONMAN participation numbers doubled from 2008 to 2018 where a reported 64,000 men and 15,000 female athletes heard the start gun. What's interesting is in both genders for IRONMAN racing the ratio of male to female has remained the same, but for running events such as the London marathon, 43% of total applicants in 2017 were female.


The above makes for a pretty good argument that in the past 20 years, there has been an endurance explosion!


So why? Well, it isn’t because we are getting fitter! Although between 2003 and 2009 HM participation grew by 80%, finishing rates dropped… Plus we all know the obesity story… This leads me to think further into it, made me think back to conversations I have had with first-time runners or non-runners‘ doing it for fun’. Then that word jumped out to me, fun!

Running races, somewhere along the way became fun… No longer only about being your local club champion or hitting a certain time, it became about enjoyment and the race organisers and sports brands knew it! Celebrities suddenly started endorsing races or taking on races as ‘challenges’ to raise money for charity, they would grimace through their pain to show everyone how much they loved it. Corporate entries became hugely popular! Office chat stopped being about how expensive Sky TV was and became about how much they were shitting themselves for the weekend… This saw the rise of 'celebrity trainers’ who then got exposed to wider audiences and showed that because Davina McCall can do it, you can too!


While this was going on, there was another crowd, the ‘OG’s’, the ‘yeh I remember my first marathon in 1970…’, ‘No I don't use a GPS watch, that's not for pure runners like me’, ‘I won’t use nip tape, I like them to bleed through my 19yr old cotton vest’. All this would be said with a taste of resentment, now anyone could do what used to be their special trick, they were no longer seen as being ‘mad’. So what did they do? They stepped up their ‘mad game’.


Ultra marathons blew up, 50k races every other weekend. 50k not hard enough? No problem, there is the toughest foot race on earth in the Sahara desert called Marathon De Sables. It began in 1984, a similar time to the first IRONMAN but only 1 and 4 participants (respectively) were on the start lines, in 2019 MDS hit its peak participation of just over 1000 athletes with many more being denied and as said earlier more than 80,000 people participated in IRONMAN last year alone.


All this raised the participation bar and I for one love that it did. It helped uncover new talent, it has helped people to realise they can achieve way more than they ever thought, it has raised Billions and Billions for charities all around the world and it has ultimately given me and many other a career and passion in life. It may have been an explosion but the ripple effects are very much still going strong!


If you have found endurance sport has impacted your life, remember it isn’t the same for everyone but it is never too late. Encourage people to join you, go looking for undiscovered talent and help your friends, family and colleagues to find fun in endurance, however that may look. The money pumped into endurance sport set off the explosion but the makeup of it is you the participants.


To listen in to an interview we did with Olympian Sir Brendan Foster on how much running has grown, click here > https://www.podomatic.com/podcasts/endurance54561/episodes/2020-06-23T23_19_21-07_00

To listen to an interview with the impact endurance can have on your life and the impact you can have on others with Andrea Talmacsi click here > https://www.podomatic.com/podcasts/endurance54561/episodes/2020-02-26T04_53_58-08_00


To reach out to me, send me a mail on tw@innerfight.com

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
An Endurance Explosion

Between 2003 and 2009 the participant for half marathons grew by 80% to 35,000 total. In 2016 a huge number (250,000) applied for the London Marathon, only 39,000 of those would make it to the start line. This figure shows why the UK now has over 807,000 running events…

IRONMAN participation numbers doubled from 2008 to 2018 where a reported 64,000 men and 15,000 female athletes heard the start gun. What's interesting is in both genders for IRONMAN racing the ratio of male to female has remained the same, but for running events such as the London marathon, 43% of total applicants in 2017 were female.


The above makes for a pretty good argument that in the past 20 years, there has been an endurance explosion!


So why? Well, it isn’t because we are getting fitter! Although between 2003 and 2009 HM participation grew by 80%, finishing rates dropped… Plus we all know the obesity story… This leads me to think further into it, made me think back to conversations I have had with first-time runners or non-runners‘ doing it for fun’. Then that word jumped out to me, fun!

Running races, somewhere along the way became fun… No longer only about being your local club champion or hitting a certain time, it became about enjoyment and the race organisers and sports brands knew it! Celebrities suddenly started endorsing races or taking on races as ‘challenges’ to raise money for charity, they would grimace through their pain to show everyone how much they loved it. Corporate entries became hugely popular! Office chat stopped being about how expensive Sky TV was and became about how much they were shitting themselves for the weekend… This saw the rise of 'celebrity trainers’ who then got exposed to wider audiences and showed that because Davina McCall can do it, you can too!


While this was going on, there was another crowd, the ‘OG’s’, the ‘yeh I remember my first marathon in 1970…’, ‘No I don't use a GPS watch, that's not for pure runners like me’, ‘I won’t use nip tape, I like them to bleed through my 19yr old cotton vest’. All this would be said with a taste of resentment, now anyone could do what used to be their special trick, they were no longer seen as being ‘mad’. So what did they do? They stepped up their ‘mad game’.


Ultra marathons blew up, 50k races every other weekend. 50k not hard enough? No problem, there is the toughest foot race on earth in the Sahara desert called Marathon De Sables. It began in 1984, a similar time to the first IRONMAN but only 1 and 4 participants (respectively) were on the start lines, in 2019 MDS hit its peak participation of just over 1000 athletes with many more being denied and as said earlier more than 80,000 people participated in IRONMAN last year alone.


All this raised the participation bar and I for one love that it did. It helped uncover new talent, it has helped people to realise they can achieve way more than they ever thought, it has raised Billions and Billions for charities all around the world and it has ultimately given me and many other a career and passion in life. It may have been an explosion but the ripple effects are very much still going strong!


If you have found endurance sport has impacted your life, remember it isn’t the same for everyone but it is never too late. Encourage people to join you, go looking for undiscovered talent and help your friends, family and colleagues to find fun in endurance, however that may look. The money pumped into endurance sport set off the explosion but the makeup of it is you the participants.


To listen in to an interview we did with Olympian Sir Brendan Foster on how much running has grown, click here > https://www.podomatic.com/podcasts/endurance54561/episodes/2020-06-23T23_19_21-07_00

To listen to an interview with the impact endurance can have on your life and the impact you can have on others with Andrea Talmacsi click here > https://www.podomatic.com/podcasts/endurance54561/episodes/2020-02-26T04_53_58-08_00


To reach out to me, send me a mail on tw@innerfight.com

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep

Subscribe to new articles

Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.