Thursday, February 6, 2014

Warrior Dash: Week 3 Small Setbacks | @WarriorDash #Running


I am now actually on the fourth week of my training for the warrior dash unfortunately I injured my knee. I had 2 really good days in but I had to take it easy for the 3rd day. 

I know that I have been doing my best and maybe I have been pushing myself a little too hard? Instead of the one lap they reccommend, we have been doing 2 laps that equal almost 4 miles! 

Mind you I still can't run one mile without stopping.  This is very discouraging when we have been working so hard for the 5k.  The Warrior Dash is 3.6 miles.  I do have one thing going for me since the obstacles will break up the run.  In fact, there is an obstacle every 500 feet!

In this next week, knee allowing, I am going to be working on more obstacles using upper body strength and core strengthening to try and start getting more prepared along with the running.


    



Part of my new program is adding in some exercises to do at home.  They recommend 3x daily but I think I will start out with 1x daily and work up to more.

The home work out I have chosen is the following:
  • 30 jumping jacks
  • 5 pushups (I do knees bent)
  • 25 high knees
  • 7 burpees
  • 10 crunches
  • 7 squats
  • 5 pushups (I do knees bent)
  • 7 squats
  • 30 jumping jacks
  • 1 minute wall sit
  • 5 pushups(I do knees bent right)
  • 25 high knees
  • I have also tried starting to plank for 30 seconds at a time
This is a lot of work.  I do as much as I can at a time but if I can do all of these in a day, I feel that I have accomplished my workout.  I might be able to do it 2-3 x a day once I build up more strength but I will start off easy.

All of these exercises help build the bodies core which help in running and especially the obstacle course!  

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