Going Long
The world exists solely within what your eyes can focus on, thoughts dare to appear only 5 seconds ahead at a time. You have surpassed all earlier warning signs from your mind and you now reek of reckless abandonment. This could be mistaken for the work of amphetamines, but it's not.
Once every few months an incredible craving takes over, it stirs in the mind over and over again. Like an addict, plans get put into place to satisfy the craving. Mountains are moved, non negotiable areas of life are negotiated and it's set. A task of taking the body and mind away from its comforts, into the ‘improvement zone’, is now a reality… It is time, to 'go long’.
Let's define it, going long is relative. Only ever run for 2hrs before? Going long might look like 3… Only done a 5hr triathlon before? Going long might look like 12… Only ever done 15k on a rower? 42.2 will do just nicely. In order to gain from going long, long just needs to be enough to put you into a place of unknown. Also, it doesn’t need to be exercise. Maybe you are tackling 500 piece puzzles by now, in which case upgrading to the 1200 piece is definitely going longer.
The caveat here is, the longer you go, the longer you must go again to satisfy the craving. This last point toils with me a lot, as how long is too long? Will I end up one day just going out and doing a Forest Gump to satisfy the craving that occurs? Maybe, but I don't think so, here’s why.
Covid 19 ( I KNOW!!! SORRY, but this is important). Covid 19… what a lesson, one that we will keep learning from but one that I have already learnt from so much.
Sunday 22nd March, every cognitive feeling I have ever had in an ultra event I got on this day and I didn’t do any exercise. We put together our Covid 19 strategy, all business, no training talk. Overwhelmed, doubtful, anxious, reckless! all these feeling washed in as I realised the true extent and impact of the future we faced.
As we sat in an empty gym chatting through all that was happening these thoughts came in and got swatted away, we brainstormed for 3hrs on how we would retain our endurance community and clients, these thoughts continued to encompass my mind. I continued to battle them away. My mind was getting Ultra F’d and I didn’t have to do a single minute of exercise.
During my first IRONMAN in 2016, I spent 4hrs stressing over my bike breaking, my legs bonking and taking a wrong turn. A catastrophic waste of time and energy. About 3hrs in to the bike course I could hear something rubbing, this really got to me. Stress levels went up a notch. I couldn’t stop, no way. I had already refused to stop for nutrition I had dropped during the first 10miles of the bike and now to stop again was just out of the question. So for 30k I listened to the rubbing, looking around at my back wheel, I even asked a fellow competitor if my back wheel was flat? 5km more went by and I simply had to stop, my back wheel had locked up. I stopped and pulled a small stick out of the gap between my rear wheel and frame. Problem solved. I had just spent 4hrs worrying about my bike failing and 1hr of that time really worrying about it being broken. Why didn’t I just stop as soon as I had heard it and removed the stick before it had to be…
Since then, instead of theorising what the problem is I make sure I have a look and know what the problem is, if there is one. So when business D-day came instead of theorising what the problems were I put into place action points to combat them. A lesson only learnt through spending enough time in a state of worry before.
Day 3 of the Atlantic coast challenge bought blood seeping through my socks before I had even begun it. This was my first multi stage event and every hour thoughts of doubt and injury were there. Thanks to pride and ego, I left every checkpoint amazed I was still in the race as the urge to quit was enormous. Weirdly though, as the finish got nearer my body got stronger. Runners who had been ahead of me were dropping out or dropping way back. Runners who looked so strong only yesterday were so weak today. All I had done was kept showing up, and kept the refusal to quit at a check point in the forefront of my mind. I was learning, the key to going long was to keep going.
7 weeks into Lockdown I get so excited to start the new week, with the knowledge that all we need to do is to keep going and we will make it. Each block in the road is a check point and we move through them and out the other side, onwards to the next. To wrap this up, the reason I don't believe all ultra athletes end up Forest Gumping is because the cravings we satisfy by doing events that take us longer than we are used to can be replicated into other areas of life. What’s a longer challenge than raising kids? Or growing a successful business? If you’ve only ever baked toast before then baking banana bread is going to hit all those mind stimulants that going long in exercise does! It’s the unknown areas of life that intrigue us the most. So figure out where you’re coming up short, and Go Long.
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
The world exists solely within what your eyes can focus on, thoughts dare to appear only 5 seconds ahead at a time. You have surpassed all earlier warning signs from your mind and you now reek of reckless abandonment. This could be mistaken for the work of amphetamines, but it's not.
Once every few months an incredible craving takes over, it stirs in the mind over and over again. Like an addict, plans get put into place to satisfy the craving. Mountains are moved, non negotiable areas of life are negotiated and it's set. A task of taking the body and mind away from its comforts, into the ‘improvement zone’, is now a reality… It is time, to 'go long’.
Let's define it, going long is relative. Only ever run for 2hrs before? Going long might look like 3… Only done a 5hr triathlon before? Going long might look like 12… Only ever done 15k on a rower? 42.2 will do just nicely. In order to gain from going long, long just needs to be enough to put you into a place of unknown. Also, it doesn’t need to be exercise. Maybe you are tackling 500 piece puzzles by now, in which case upgrading to the 1200 piece is definitely going longer.
The caveat here is, the longer you go, the longer you must go again to satisfy the craving. This last point toils with me a lot, as how long is too long? Will I end up one day just going out and doing a Forest Gump to satisfy the craving that occurs? Maybe, but I don't think so, here’s why.
Covid 19 ( I KNOW!!! SORRY, but this is important). Covid 19… what a lesson, one that we will keep learning from but one that I have already learnt from so much.
Sunday 22nd March, every cognitive feeling I have ever had in an ultra event I got on this day and I didn’t do any exercise. We put together our Covid 19 strategy, all business, no training talk. Overwhelmed, doubtful, anxious, reckless! all these feeling washed in as I realised the true extent and impact of the future we faced.
As we sat in an empty gym chatting through all that was happening these thoughts came in and got swatted away, we brainstormed for 3hrs on how we would retain our endurance community and clients, these thoughts continued to encompass my mind. I continued to battle them away. My mind was getting Ultra F’d and I didn’t have to do a single minute of exercise.
During my first IRONMAN in 2016, I spent 4hrs stressing over my bike breaking, my legs bonking and taking a wrong turn. A catastrophic waste of time and energy. About 3hrs in to the bike course I could hear something rubbing, this really got to me. Stress levels went up a notch. I couldn’t stop, no way. I had already refused to stop for nutrition I had dropped during the first 10miles of the bike and now to stop again was just out of the question. So for 30k I listened to the rubbing, looking around at my back wheel, I even asked a fellow competitor if my back wheel was flat? 5km more went by and I simply had to stop, my back wheel had locked up. I stopped and pulled a small stick out of the gap between my rear wheel and frame. Problem solved. I had just spent 4hrs worrying about my bike failing and 1hr of that time really worrying about it being broken. Why didn’t I just stop as soon as I had heard it and removed the stick before it had to be…
Since then, instead of theorising what the problem is I make sure I have a look and know what the problem is, if there is one. So when business D-day came instead of theorising what the problems were I put into place action points to combat them. A lesson only learnt through spending enough time in a state of worry before.
Day 3 of the Atlantic coast challenge bought blood seeping through my socks before I had even begun it. This was my first multi stage event and every hour thoughts of doubt and injury were there. Thanks to pride and ego, I left every checkpoint amazed I was still in the race as the urge to quit was enormous. Weirdly though, as the finish got nearer my body got stronger. Runners who had been ahead of me were dropping out or dropping way back. Runners who looked so strong only yesterday were so weak today. All I had done was kept showing up, and kept the refusal to quit at a check point in the forefront of my mind. I was learning, the key to going long was to keep going.
7 weeks into Lockdown I get so excited to start the new week, with the knowledge that all we need to do is to keep going and we will make it. Each block in the road is a check point and we move through them and out the other side, onwards to the next. To wrap this up, the reason I don't believe all ultra athletes end up Forest Gumping is because the cravings we satisfy by doing events that take us longer than we are used to can be replicated into other areas of life. What’s a longer challenge than raising kids? Or growing a successful business? If you’ve only ever baked toast before then baking banana bread is going to hit all those mind stimulants that going long in exercise does! It’s the unknown areas of life that intrigue us the most. So figure out where you’re coming up short, and Go Long.
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
The world exists solely within what your eyes can focus on, thoughts dare to appear only 5 seconds ahead at a time. You have surpassed all earlier warning signs from your mind and you now reek of reckless abandonment. This could be mistaken for the work of amphetamines, but it's not.
Once every few months an incredible craving takes over, it stirs in the mind over and over again. Like an addict, plans get put into place to satisfy the craving. Mountains are moved, non negotiable areas of life are negotiated and it's set. A task of taking the body and mind away from its comforts, into the ‘improvement zone’, is now a reality… It is time, to 'go long’.
Let's define it, going long is relative. Only ever run for 2hrs before? Going long might look like 3… Only done a 5hr triathlon before? Going long might look like 12… Only ever done 15k on a rower? 42.2 will do just nicely. In order to gain from going long, long just needs to be enough to put you into a place of unknown. Also, it doesn’t need to be exercise. Maybe you are tackling 500 piece puzzles by now, in which case upgrading to the 1200 piece is definitely going longer.
The caveat here is, the longer you go, the longer you must go again to satisfy the craving. This last point toils with me a lot, as how long is too long? Will I end up one day just going out and doing a Forest Gump to satisfy the craving that occurs? Maybe, but I don't think so, here’s why.
Covid 19 ( I KNOW!!! SORRY, but this is important). Covid 19… what a lesson, one that we will keep learning from but one that I have already learnt from so much.
Sunday 22nd March, every cognitive feeling I have ever had in an ultra event I got on this day and I didn’t do any exercise. We put together our Covid 19 strategy, all business, no training talk. Overwhelmed, doubtful, anxious, reckless! all these feeling washed in as I realised the true extent and impact of the future we faced.
As we sat in an empty gym chatting through all that was happening these thoughts came in and got swatted away, we brainstormed for 3hrs on how we would retain our endurance community and clients, these thoughts continued to encompass my mind. I continued to battle them away. My mind was getting Ultra F’d and I didn’t have to do a single minute of exercise.
During my first IRONMAN in 2016, I spent 4hrs stressing over my bike breaking, my legs bonking and taking a wrong turn. A catastrophic waste of time and energy. About 3hrs in to the bike course I could hear something rubbing, this really got to me. Stress levels went up a notch. I couldn’t stop, no way. I had already refused to stop for nutrition I had dropped during the first 10miles of the bike and now to stop again was just out of the question. So for 30k I listened to the rubbing, looking around at my back wheel, I even asked a fellow competitor if my back wheel was flat? 5km more went by and I simply had to stop, my back wheel had locked up. I stopped and pulled a small stick out of the gap between my rear wheel and frame. Problem solved. I had just spent 4hrs worrying about my bike failing and 1hr of that time really worrying about it being broken. Why didn’t I just stop as soon as I had heard it and removed the stick before it had to be…
Since then, instead of theorising what the problem is I make sure I have a look and know what the problem is, if there is one. So when business D-day came instead of theorising what the problems were I put into place action points to combat them. A lesson only learnt through spending enough time in a state of worry before.
Day 3 of the Atlantic coast challenge bought blood seeping through my socks before I had even begun it. This was my first multi stage event and every hour thoughts of doubt and injury were there. Thanks to pride and ego, I left every checkpoint amazed I was still in the race as the urge to quit was enormous. Weirdly though, as the finish got nearer my body got stronger. Runners who had been ahead of me were dropping out or dropping way back. Runners who looked so strong only yesterday were so weak today. All I had done was kept showing up, and kept the refusal to quit at a check point in the forefront of my mind. I was learning, the key to going long was to keep going.
7 weeks into Lockdown I get so excited to start the new week, with the knowledge that all we need to do is to keep going and we will make it. Each block in the road is a check point and we move through them and out the other side, onwards to the next. To wrap this up, the reason I don't believe all ultra athletes end up Forest Gumping is because the cravings we satisfy by doing events that take us longer than we are used to can be replicated into other areas of life. What’s a longer challenge than raising kids? Or growing a successful business? If you’ve only ever baked toast before then baking banana bread is going to hit all those mind stimulants that going long in exercise does! It’s the unknown areas of life that intrigue us the most. So figure out where you’re coming up short, and Go Long.
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
The world exists solely within what your eyes can focus on, thoughts dare to appear only 5 seconds ahead at a time. You have surpassed all earlier warning signs from your mind and you now reek of reckless abandonment. This could be mistaken for the work of amphetamines, but it's not.
Once every few months an incredible craving takes over, it stirs in the mind over and over again. Like an addict, plans get put into place to satisfy the craving. Mountains are moved, non negotiable areas of life are negotiated and it's set. A task of taking the body and mind away from its comforts, into the ‘improvement zone’, is now a reality… It is time, to 'go long’.
Let's define it, going long is relative. Only ever run for 2hrs before? Going long might look like 3… Only done a 5hr triathlon before? Going long might look like 12… Only ever done 15k on a rower? 42.2 will do just nicely. In order to gain from going long, long just needs to be enough to put you into a place of unknown. Also, it doesn’t need to be exercise. Maybe you are tackling 500 piece puzzles by now, in which case upgrading to the 1200 piece is definitely going longer.
The caveat here is, the longer you go, the longer you must go again to satisfy the craving. This last point toils with me a lot, as how long is too long? Will I end up one day just going out and doing a Forest Gump to satisfy the craving that occurs? Maybe, but I don't think so, here’s why.
Covid 19 ( I KNOW!!! SORRY, but this is important). Covid 19… what a lesson, one that we will keep learning from but one that I have already learnt from so much.
Sunday 22nd March, every cognitive feeling I have ever had in an ultra event I got on this day and I didn’t do any exercise. We put together our Covid 19 strategy, all business, no training talk. Overwhelmed, doubtful, anxious, reckless! all these feeling washed in as I realised the true extent and impact of the future we faced.
As we sat in an empty gym chatting through all that was happening these thoughts came in and got swatted away, we brainstormed for 3hrs on how we would retain our endurance community and clients, these thoughts continued to encompass my mind. I continued to battle them away. My mind was getting Ultra F’d and I didn’t have to do a single minute of exercise.
During my first IRONMAN in 2016, I spent 4hrs stressing over my bike breaking, my legs bonking and taking a wrong turn. A catastrophic waste of time and energy. About 3hrs in to the bike course I could hear something rubbing, this really got to me. Stress levels went up a notch. I couldn’t stop, no way. I had already refused to stop for nutrition I had dropped during the first 10miles of the bike and now to stop again was just out of the question. So for 30k I listened to the rubbing, looking around at my back wheel, I even asked a fellow competitor if my back wheel was flat? 5km more went by and I simply had to stop, my back wheel had locked up. I stopped and pulled a small stick out of the gap between my rear wheel and frame. Problem solved. I had just spent 4hrs worrying about my bike failing and 1hr of that time really worrying about it being broken. Why didn’t I just stop as soon as I had heard it and removed the stick before it had to be…
Since then, instead of theorising what the problem is I make sure I have a look and know what the problem is, if there is one. So when business D-day came instead of theorising what the problems were I put into place action points to combat them. A lesson only learnt through spending enough time in a state of worry before.
Day 3 of the Atlantic coast challenge bought blood seeping through my socks before I had even begun it. This was my first multi stage event and every hour thoughts of doubt and injury were there. Thanks to pride and ego, I left every checkpoint amazed I was still in the race as the urge to quit was enormous. Weirdly though, as the finish got nearer my body got stronger. Runners who had been ahead of me were dropping out or dropping way back. Runners who looked so strong only yesterday were so weak today. All I had done was kept showing up, and kept the refusal to quit at a check point in the forefront of my mind. I was learning, the key to going long was to keep going.
7 weeks into Lockdown I get so excited to start the new week, with the knowledge that all we need to do is to keep going and we will make it. Each block in the road is a check point and we move through them and out the other side, onwards to the next. To wrap this up, the reason I don't believe all ultra athletes end up Forest Gumping is because the cravings we satisfy by doing events that take us longer than we are used to can be replicated into other areas of life. What’s a longer challenge than raising kids? Or growing a successful business? If you’ve only ever baked toast before then baking banana bread is going to hit all those mind stimulants that going long in exercise does! It’s the unknown areas of life that intrigue us the most. So figure out where you’re coming up short, and Go Long.
The world exists solely within what your eyes can focus on, thoughts dare to appear only 5 seconds ahead at a time. You have surpassed all earlier warning signs from your mind and you now reek of reckless abandonment. This could be mistaken for the work of amphetamines, but it's not.
Once every few months an incredible craving takes over, it stirs in the mind over and over again. Like an addict, plans get put into place to satisfy the craving. Mountains are moved, non negotiable areas of life are negotiated and it's set. A task of taking the body and mind away from its comforts, into the ‘improvement zone’, is now a reality… It is time, to 'go long’.
Let's define it, going long is relative. Only ever run for 2hrs before? Going long might look like 3… Only done a 5hr triathlon before? Going long might look like 12… Only ever done 15k on a rower? 42.2 will do just nicely. In order to gain from going long, long just needs to be enough to put you into a place of unknown. Also, it doesn’t need to be exercise. Maybe you are tackling 500 piece puzzles by now, in which case upgrading to the 1200 piece is definitely going longer.
The caveat here is, the longer you go, the longer you must go again to satisfy the craving. This last point toils with me a lot, as how long is too long? Will I end up one day just going out and doing a Forest Gump to satisfy the craving that occurs? Maybe, but I don't think so, here’s why.
Covid 19 ( I KNOW!!! SORRY, but this is important). Covid 19… what a lesson, one that we will keep learning from but one that I have already learnt from so much.
Sunday 22nd March, every cognitive feeling I have ever had in an ultra event I got on this day and I didn’t do any exercise. We put together our Covid 19 strategy, all business, no training talk. Overwhelmed, doubtful, anxious, reckless! all these feeling washed in as I realised the true extent and impact of the future we faced.
As we sat in an empty gym chatting through all that was happening these thoughts came in and got swatted away, we brainstormed for 3hrs on how we would retain our endurance community and clients, these thoughts continued to encompass my mind. I continued to battle them away. My mind was getting Ultra F’d and I didn’t have to do a single minute of exercise.
During my first IRONMAN in 2016, I spent 4hrs stressing over my bike breaking, my legs bonking and taking a wrong turn. A catastrophic waste of time and energy. About 3hrs in to the bike course I could hear something rubbing, this really got to me. Stress levels went up a notch. I couldn’t stop, no way. I had already refused to stop for nutrition I had dropped during the first 10miles of the bike and now to stop again was just out of the question. So for 30k I listened to the rubbing, looking around at my back wheel, I even asked a fellow competitor if my back wheel was flat? 5km more went by and I simply had to stop, my back wheel had locked up. I stopped and pulled a small stick out of the gap between my rear wheel and frame. Problem solved. I had just spent 4hrs worrying about my bike failing and 1hr of that time really worrying about it being broken. Why didn’t I just stop as soon as I had heard it and removed the stick before it had to be…
Since then, instead of theorising what the problem is I make sure I have a look and know what the problem is, if there is one. So when business D-day came instead of theorising what the problems were I put into place action points to combat them. A lesson only learnt through spending enough time in a state of worry before.
Day 3 of the Atlantic coast challenge bought blood seeping through my socks before I had even begun it. This was my first multi stage event and every hour thoughts of doubt and injury were there. Thanks to pride and ego, I left every checkpoint amazed I was still in the race as the urge to quit was enormous. Weirdly though, as the finish got nearer my body got stronger. Runners who had been ahead of me were dropping out or dropping way back. Runners who looked so strong only yesterday were so weak today. All I had done was kept showing up, and kept the refusal to quit at a check point in the forefront of my mind. I was learning, the key to going long was to keep going.
7 weeks into Lockdown I get so excited to start the new week, with the knowledge that all we need to do is to keep going and we will make it. Each block in the road is a check point and we move through them and out the other side, onwards to the next. To wrap this up, the reason I don't believe all ultra athletes end up Forest Gumping is because the cravings we satisfy by doing events that take us longer than we are used to can be replicated into other areas of life. What’s a longer challenge than raising kids? Or growing a successful business? If you’ve only ever baked toast before then baking banana bread is going to hit all those mind stimulants that going long in exercise does! It’s the unknown areas of life that intrigue us the most. So figure out where you’re coming up short, and Go Long.