w/u – two miles
400 m and max rep pull-ups
As many rounds as possible in 20 minutes.
c/d 10 minute jog
Note number of pull-ups completed for each round.
She Says: “My kind of day. Let’s run. Oh crap… there’s pull ups…”
Okay, so let’s be real. Anything more than five pull-ups aren’t possible for me right now without assistance (or kipping, which I refuse to do), but I ran my ass off.
I ran about 2.5 to warm up and then hit the Nicole. While running between treadmill and pull up bar I generated a great deal of interest and had my phone not died I would have taken pictures of the three high school dudes who joined me the last ten minutes. I ran 9 mph for my 400m on a 2 incline and then my max reps on the pull ups (assisted) was 9 each time and 10 the last time. My lungs felt amazing and I ran another 2.5 miles when I was done. All told, I did about 8 miles. My arms didn’t work when I left. Literally I couldn’t straighten my arms (still can’t 24 hours later).
Love the Nicole. LOVE.
Soundtrack: One Day –Matisyahu
He Says: Not running on the side of a mountain and/or carrying a log or boulder is kinda crazy! Forgot what it felt like to RUN!
My max pull up is sad. I didn’t want this whole workout to spiral out of control so I went with what I thought would keep me at an uncomfortable pace with pull ups. I figured I could run 6 min miles but the pull ups would throw me a loop.
I decided to assign myself 3 pull-ups a set. It worked out ok because I had little left at end.
33 chin ups
Run sub six mile pace is a whole new entity after training for ultras. My ability to focus and manage discomfort has greatly increased.
Soundtrack: Electric Feel by MGMT