Week 4

Ok so I've been giving this some thought.  Here is the problem that I am trying to solve: how to prepare effectively for all of the aspects of this race including running, pullups/pushups/burpees, grip work, etc. without running into over training. 

Take for example running: you have to build slowly over time in order to give you bones, joints and ligaments time to adapt and strengthen.  If you do too much to fast (especially if you do it for several months) you run a high risk of injury.  So the best training program would be running every other day for a short distance and slowly building that distance up.  

The problem is that the same is true for building up your pullups.  Or your grip strength.  So if we have a running program plus a strength program plus a metcon program, you would be working out every single day with no rest.  Also a recipe for disaster. 

So here is what I have come up with going forward.  Once the race is done, the workout program I intend to follow is the EPlifefit program.  I think this one is the best for steady gains in strength, endurance and fat loss and is the most sustainable program to improve health over the long term.  This program is on heavy lift and one metcon performed every other day with lots of walking on the other day. 

So to approximate this program while still effectively preparing for the race I propose the following weekly schedule: three runs per week according to the Couch to 5k program.  Three metcons per week.  Two of these will be from EPLifefit, one will be a sprint workout.  Carlie will sub the sprint metcon for a basketball game.  Now the only way this will work and not cause overreaching/overtraining/adrenal fatigue is if the runs are really more like walks than runs.  You MUST focus on keeping your heart rate down below 65% of your MHR.  But you want to still jog not walk so that you are giving you body the impact it needs to adapt and strengthen.

Sun: Run 1
Mon: EPLifefit
Tue: Run 2
Wed: Sprint workout (Carlie basketball)
Thu: Run 3
Fri: EpLifefit
Sat: Walk.  A nice long walk.

One other thought.  It is very important to focus on your stretching and mobility work.  It's easy to skip, especially when you're tired after a workout, but it is the best thing you can do to prevent injury.  And it is also something that takes time to develop so it takes consistency and persistence.