Day 6 | #1 Sprint Day

It is Tuesday- Day 2 of my training program and my first day of running. My legs are sore. My hammy is tender. My hips feel locked. My body may feel abused but I am committed to this journey and overcoming every roadblock. Again let me point out that training for this half-marathon has nothing to do with running but only to do with winning the constant battle against myself. Its about completing goals that I set out to do. Now back to being sore, the recipe for a sore body is the Foam Roller(my version is a PVC pipe- an advanced foam roller). Aka my best friend. I talk to it, go on walks, play in the park, and watch movies with it. My sidekick. It should be a priority for everyone (NOT Just Athletes) before work, after work, during work, whatever. And if you want to prove me wrong then get one do it for 30 days every day and if you are in more pain then I owe you a steak dinner. And if you are a V then we can have a Tofu party. Just try it.

My Brother and the PVC getting ready for Deadlifts

Lets Talk Sprints

"Studies show that sprint training is more effective than steady-state endurance training for improving endurance capacity, maximal oxygen uptake, and time to fatigue."

Sprints are vital for cutting fat, increasing strength, and building endurance. It has always been apart of my training no matter what. Marathons, powerlifting, baseball, football, basketball, and/or any sport it plays a role in preparing your body for game day. My approach to this first running session was to test my will and effort. It is a different way to look at developing strength programs but if you can master adversity and perseverance then you can master anything. Its all relative. 

After doing my Warm-up= Foam Roll + Static and Dynamic Stretching, I jumped into what I like to call testing my will. This exercise is to see how far I can run without stopping. The rate progressively increases always finishing better than I started. It helps bridge the gap between sprinters and long distance runners and really challenges your will. I made it to 3 miles just around 24 minutes then I rested for 2 mins and got into my sprints. 

Again a different perspective I have towards sprints not worrying about the distance but the amount of reps I reach max effort and for how long. So today I did:

5x 20 yard sprints (max effort)

5x 30 yard sprints (max effort)

5x 50 yard sprints (max effort)

*Reaching a total of 15 reps at max effort*

After sprinting and stretching I finished with my usual shoulder health program. A concern for many runners is posture. Posture can be forgotten and slowly it can turn into an anchor during our training process. Also no one wants to look like the Hunchback of Notre-Dame. So strengthing the functioning of my scap is always a focus when cooling down and coming off that runners high. It takes less than ten minutes and will save you years of pain. 

-Post Stretches-

Shoulder Exercises:

DB 2-way deltoid raises 2x15

Band OH Internal rotations 2x10/s

Band OH External Rotations 2x10/s

Chest Supported Yraises 2x10

Side Lying ER 2x10/side

Rice Digs 2x30secs

*Click here for resources and more info about developing healthy shoulders*

Quick Facts

Time: 1 hr

Music: Action Bronson and Wu Tang 

Podcast: None

Shoes: Mizunos low top running

Gear: Lululemon shorts, Nike top, Underarmer compression shorts

Strengths: Technique

Weaknesses: Hammy Strength and Health

Motivation: Grinding for Gram

Pre Snack: Protein Bar

Get on your Grind by Getting on ours.