Process or Outcome
There has been no doubt that the last few weeks of lock down have been “interesting”. On one hand some have flourished, and on the other some have really struggled. For me – quickly establishing a routine was important to be able to get the most of the time at home. My wife and daughter had gone to the UK with no return date for the foreseeable future. This in itself presented an opportunity. One to get into a new routine that would be optimal for this new way of living. Time outside, moving, cooking, reading, learning. Keeping accountable with my daily ‘to do’ list and everything accounted for and ticked off on a whiteboard. This to me is PROCESS driven based on the OUTCOME I want to achieve. If I were just to focus on the outcome with no process, I have no doubt my daily goals would be harder to achieve.
But let’s bring this back to Endurance. I often get asked “why do you run?”
Now don’t get me wrong. I love showing up to a start line and leaving it all out there on the mountain or road. There is something magical about competition and the joy of competing. Even if on the day the battle is against yourself and your predetermined goals.
I don’t keep all of my race medals, but have some to remind me of moments I have overcome, or races that tell a good story. Hopefully Hana will ask me about them one day and I will be able to inspire her with the recollections. Generally, on race day I am not driven by the outcome. As long as I perform to my best, know I could have given nothing more within my ability range and made no mistakes that were ‘controllable’ I come out satisfied.
For me running and training has always been about the process more than the outcome. I enjoy it! I love getting up, doing something that makes me uncomfortable and going to bed in the evening knowing that I am just marginally better. I love going into the mountains with likeminded people, and just exploring, having fun, getting lost. Races are great yes but If recent events have taught us anything then those that focus on outcome alone will be going nuts, whilst those that are process driven are embracing the opportunity.
This does not just need to apply to fitness. It could adjust to all facets of life. Take your job for example - Are you living day to day seeking new challenges and enjoying the process or do you spend you time living for the weekend, the next big salary, or that 2 week holiday you have booked next year. If it’s the latter, I suggest a change.
It’s the same for running. If it is a mission to get up and train every day, you may hate the process – ask yourself WHY? What is your driving factor for doing this? If its just a medal, then I have a feeling it will not be the most successful journey. If you are in it for the long haul, are willing to give your all to the training, the learning, and discovering new things about yourself – That’s how you win, and you will come out the other side a much better person.
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!
There has been no doubt that the last few weeks of lock down have been “interesting”. On one hand some have flourished, and on the other some have really struggled. For me – quickly establishing a routine was important to be able to get the most of the time at home. My wife and daughter had gone to the UK with no return date for the foreseeable future. This in itself presented an opportunity. One to get into a new routine that would be optimal for this new way of living. Time outside, moving, cooking, reading, learning. Keeping accountable with my daily ‘to do’ list and everything accounted for and ticked off on a whiteboard. This to me is PROCESS driven based on the OUTCOME I want to achieve. If I were just to focus on the outcome with no process, I have no doubt my daily goals would be harder to achieve.
But let’s bring this back to Endurance. I often get asked “why do you run?”
Now don’t get me wrong. I love showing up to a start line and leaving it all out there on the mountain or road. There is something magical about competition and the joy of competing. Even if on the day the battle is against yourself and your predetermined goals.
I don’t keep all of my race medals, but have some to remind me of moments I have overcome, or races that tell a good story. Hopefully Hana will ask me about them one day and I will be able to inspire her with the recollections. Generally, on race day I am not driven by the outcome. As long as I perform to my best, know I could have given nothing more within my ability range and made no mistakes that were ‘controllable’ I come out satisfied.
For me running and training has always been about the process more than the outcome. I enjoy it! I love getting up, doing something that makes me uncomfortable and going to bed in the evening knowing that I am just marginally better. I love going into the mountains with likeminded people, and just exploring, having fun, getting lost. Races are great yes but If recent events have taught us anything then those that focus on outcome alone will be going nuts, whilst those that are process driven are embracing the opportunity.
This does not just need to apply to fitness. It could adjust to all facets of life. Take your job for example - Are you living day to day seeking new challenges and enjoying the process or do you spend you time living for the weekend, the next big salary, or that 2 week holiday you have booked next year. If it’s the latter, I suggest a change.
It’s the same for running. If it is a mission to get up and train every day, you may hate the process – ask yourself WHY? What is your driving factor for doing this? If its just a medal, then I have a feeling it will not be the most successful journey. If you are in it for the long haul, are willing to give your all to the training, the learning, and discovering new things about yourself – That’s how you win, and you will come out the other side a much better person.
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!
There has been no doubt that the last few weeks of lock down have been “interesting”. On one hand some have flourished, and on the other some have really struggled. For me – quickly establishing a routine was important to be able to get the most of the time at home. My wife and daughter had gone to the UK with no return date for the foreseeable future. This in itself presented an opportunity. One to get into a new routine that would be optimal for this new way of living. Time outside, moving, cooking, reading, learning. Keeping accountable with my daily ‘to do’ list and everything accounted for and ticked off on a whiteboard. This to me is PROCESS driven based on the OUTCOME I want to achieve. If I were just to focus on the outcome with no process, I have no doubt my daily goals would be harder to achieve.
But let’s bring this back to Endurance. I often get asked “why do you run?”
Now don’t get me wrong. I love showing up to a start line and leaving it all out there on the mountain or road. There is something magical about competition and the joy of competing. Even if on the day the battle is against yourself and your predetermined goals.
I don’t keep all of my race medals, but have some to remind me of moments I have overcome, or races that tell a good story. Hopefully Hana will ask me about them one day and I will be able to inspire her with the recollections. Generally, on race day I am not driven by the outcome. As long as I perform to my best, know I could have given nothing more within my ability range and made no mistakes that were ‘controllable’ I come out satisfied.
For me running and training has always been about the process more than the outcome. I enjoy it! I love getting up, doing something that makes me uncomfortable and going to bed in the evening knowing that I am just marginally better. I love going into the mountains with likeminded people, and just exploring, having fun, getting lost. Races are great yes but If recent events have taught us anything then those that focus on outcome alone will be going nuts, whilst those that are process driven are embracing the opportunity.
This does not just need to apply to fitness. It could adjust to all facets of life. Take your job for example - Are you living day to day seeking new challenges and enjoying the process or do you spend you time living for the weekend, the next big salary, or that 2 week holiday you have booked next year. If it’s the latter, I suggest a change.
It’s the same for running. If it is a mission to get up and train every day, you may hate the process – ask yourself WHY? What is your driving factor for doing this? If its just a medal, then I have a feeling it will not be the most successful journey. If you are in it for the long haul, are willing to give your all to the training, the learning, and discovering new things about yourself – That’s how you win, and you will come out the other side a much better person.
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
There has been no doubt that the last few weeks of lock down have been “interesting”. On one hand some have flourished, and on the other some have really struggled. For me – quickly establishing a routine was important to be able to get the most of the time at home. My wife and daughter had gone to the UK with no return date for the foreseeable future. This in itself presented an opportunity. One to get into a new routine that would be optimal for this new way of living. Time outside, moving, cooking, reading, learning. Keeping accountable with my daily ‘to do’ list and everything accounted for and ticked off on a whiteboard. This to me is PROCESS driven based on the OUTCOME I want to achieve. If I were just to focus on the outcome with no process, I have no doubt my daily goals would be harder to achieve.
But let’s bring this back to Endurance. I often get asked “why do you run?”
Now don’t get me wrong. I love showing up to a start line and leaving it all out there on the mountain or road. There is something magical about competition and the joy of competing. Even if on the day the battle is against yourself and your predetermined goals.
I don’t keep all of my race medals, but have some to remind me of moments I have overcome, or races that tell a good story. Hopefully Hana will ask me about them one day and I will be able to inspire her with the recollections. Generally, on race day I am not driven by the outcome. As long as I perform to my best, know I could have given nothing more within my ability range and made no mistakes that were ‘controllable’ I come out satisfied.
For me running and training has always been about the process more than the outcome. I enjoy it! I love getting up, doing something that makes me uncomfortable and going to bed in the evening knowing that I am just marginally better. I love going into the mountains with likeminded people, and just exploring, having fun, getting lost. Races are great yes but If recent events have taught us anything then those that focus on outcome alone will be going nuts, whilst those that are process driven are embracing the opportunity.
This does not just need to apply to fitness. It could adjust to all facets of life. Take your job for example - Are you living day to day seeking new challenges and enjoying the process or do you spend you time living for the weekend, the next big salary, or that 2 week holiday you have booked next year. If it’s the latter, I suggest a change.
It’s the same for running. If it is a mission to get up and train every day, you may hate the process – ask yourself WHY? What is your driving factor for doing this? If its just a medal, then I have a feeling it will not be the most successful journey. If you are in it for the long haul, are willing to give your all to the training, the learning, and discovering new things about yourself – That’s how you win, and you will come out the other side a much better person.
There has been no doubt that the last few weeks of lock down have been “interesting”. On one hand some have flourished, and on the other some have really struggled. For me – quickly establishing a routine was important to be able to get the most of the time at home. My wife and daughter had gone to the UK with no return date for the foreseeable future. This in itself presented an opportunity. One to get into a new routine that would be optimal for this new way of living. Time outside, moving, cooking, reading, learning. Keeping accountable with my daily ‘to do’ list and everything accounted for and ticked off on a whiteboard. This to me is PROCESS driven based on the OUTCOME I want to achieve. If I were just to focus on the outcome with no process, I have no doubt my daily goals would be harder to achieve.
But let’s bring this back to Endurance. I often get asked “why do you run?”
Now don’t get me wrong. I love showing up to a start line and leaving it all out there on the mountain or road. There is something magical about competition and the joy of competing. Even if on the day the battle is against yourself and your predetermined goals.
I don’t keep all of my race medals, but have some to remind me of moments I have overcome, or races that tell a good story. Hopefully Hana will ask me about them one day and I will be able to inspire her with the recollections. Generally, on race day I am not driven by the outcome. As long as I perform to my best, know I could have given nothing more within my ability range and made no mistakes that were ‘controllable’ I come out satisfied.
For me running and training has always been about the process more than the outcome. I enjoy it! I love getting up, doing something that makes me uncomfortable and going to bed in the evening knowing that I am just marginally better. I love going into the mountains with likeminded people, and just exploring, having fun, getting lost. Races are great yes but If recent events have taught us anything then those that focus on outcome alone will be going nuts, whilst those that are process driven are embracing the opportunity.
This does not just need to apply to fitness. It could adjust to all facets of life. Take your job for example - Are you living day to day seeking new challenges and enjoying the process or do you spend you time living for the weekend, the next big salary, or that 2 week holiday you have booked next year. If it’s the latter, I suggest a change.
It’s the same for running. If it is a mission to get up and train every day, you may hate the process – ask yourself WHY? What is your driving factor for doing this? If its just a medal, then I have a feeling it will not be the most successful journey. If you are in it for the long haul, are willing to give your all to the training, the learning, and discovering new things about yourself – That’s how you win, and you will come out the other side a much better person.