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November 20, 2013 posted by

Drills To Help You Run Better

Drills To Help You Run Better

If you run you should do these drills. Not daily, necessarily, but enough to keep your form in check. They are a standard part of my running warm-up, especially if I’m doing any speed work. Since I’ve had a chronic soleus issue that I haven’t really concentrated on since this race, my challenge featured very little running and lots and lots of drills to finally get serious about fixing the old injury. Here’s the functional warm-up I’m referring to in the above video.

Now the challenge numbers…

The final stretch. First number  after activity is challenge goal. Next is what I did yesterday (# for the challenge total) [#s I’ve done on weekend challenges, which don’t count towards totals)]. I’ve also added links (highlighted) which lead to (hopefully-informative) posts about the given challenges as they were all chosen for a reason.

Steve’ 53rd Birthday Challenge

Join the Challenge and win stuff!

Beachbody Workout of the Day

10 Minute Trainer Abs – Great and quick little ab workout when you don’t have time or energy for more.

Synopsis – After purging for 36 hours the beginning of what’s forecasted to be three days of rain had me running out of bed and up to my last 5.12 traverse (the last hard thing on my list) before it got wet. It overhangs enough that it was dry, but just beginning to seep when I got there. With a warm-up consisting of 400 reps on the grippers, I went for it first go since the finishing hold was getting wetter by the second. Done! I was so tired from illness that I nearly fainted. I was, however, probably 10 pounds lighter from my earlier travails, and nothing trumps weight when it comes to climbing.

Here’s an AWESOME video I made of my ascent. Yes, that’s right. There is no video. In my brain-challenged state I managed to turn the camera off after 3 seconds. At least you don’t have to look at my sick-ass self for very long. Maybe weirder that I didn’t notice this until after it was posted. I’m leaving it as a testament to functioning poorly at the end of the challenge.

Here’s another i-Phone selfie of another traverse on another day. Equally bad but at least is has some climbing. And, yes, I do often imitate Orville Beddow when I climb.

The Big Days/Weekends

The Santa Barbara 53

5 First Ascents & 50k on single speed

Magnificent 7 & Terrible 2

5 Routes, 3 Trails, 6 Summits on Mt Olympus

25hours of Frog Hollow

Lift 530,000 pounds

Climb 53 Routes and eat 5 Fritters

World’s Fitness Champion trial run: 53 miles cycling, 5.3 miles running, 5.3 miles hiking, 530 push-ups, 530 jumping jacks, 530 leg lifts, 530 crunches, 5.3 miles of rowing, 5,3 miles of elliptical, 5 climbing routs, 53,000 pounds lifted (bench, row, pull-downs, curls, triceps ext)

Reading & questions answered: /2809 (53/day) –   17 & 54 (474 questions and 2,374 pages) Will be sad to finish The Charlie Francis Training System. For a training book it’s quite a page turner.

Nutrition:
Servings of Shakeology: /53 – 1(49) – w/ water 
Days of Ultimate Reset: /5.3 1(4.3)
Days taking supplements: /53 – 1(50)
Days of no alcohol: /53 – 1(46)****
Days of no meat: /53 – 1(50)
Coffee Cycles: /5.3 – on final round
King Pin fritters: /5 0[5]

Exercise:
Beachbody workouts: /53 –1(52)
Push-ups: /5300 – 0(5,320)
Jumping jacks: /5300 – 200(5,300)
Leg lifts: /5300 – 0(5,320)
Crunches: /5300 – 100(5,370)
Ab Ripper X Moves: /5300 – 200(5400) [110,900]
Beast back day: /53,000 lbs. 0(54,000) [129,200]
Beast chest day: /53,000 lbs. 0(53,000) [59,700]
Beast shoulder day: /53,000 lbs. 0(53,000) [59,800]
Beast leg day: /53,000 lbs.   56,000 (56,000) [125,500]
Beast arm day: /53,000 lbs. 0(53,000) [68,100
P90X2 functional warm-up: /53 –0(52)
Running drills: /53 – 1(52)

Neuro-integrating stretching: /53 – 0(52)
Iron Mind gripper and extensor band reps: /10600 400(10730)
Breath hold sessions: /53 – 0(53)
Stabilizer sessions: /53 – 0(53) 
Internal Organ Training: /53 –  1(53)

5.11 Climbs: /5 0(6) [5climbs under 5.11 [53]
5.12 Climbs: /3 0(3) [1]
5.11 Boulder transverses: /5 – 0(5)
5.12 Boulder transverses: /3 – 1(3)
Campus board movements: /530 – 0(531)
Climb-specific pull-ups: /530 – 0(540)
Cycling on road bike: /53 miles 0(30) [74]
Cycling on mountain bike: /53 miles 0(54) [100105]
Cycling on cyclocross bike: /53 miles 8(54)
Cycling on time trial bike: /53 miles 0(53)
Cycling on fixed gear bike: /53 miles 3(53)
Cycling on single speed bike: /53 miles 0 (54) [30]
Cycling on tandem bike: /53 miles 5(53)
Hiking: /53 miles  1(59) [10]
Running: /53 miles 0(53)
30 minutes of rowing: /5 times 0(5)
30 minutes of elliptical: /5 times 0(5)
30 minutes of swimming: /5 times 0(0)
Hours of travel 0(47)

Family:
Tasks for his wife: /53 –0(52)
Chores around the house: /53 – 1(55)
Tasks for his dogs: /53 – dogs are basically sidekicks so this one’s a freebie

Other:
Blog posts: /53 – 1 (51)
Team Beachbody Instructional Videos: /5 0(7)
Team Beachbody Video Chat /5 0(7)
Days keeping these stats: /53 – 1(50)

ADDED CHALLENGE – GIVE AWAY 53 THINGS 0(50)

A Few Challenges of Yore

2000 – 40 Days of Hell
2003 – Get Back To Reality
2006 – This is Gonna Hurt
2007 – My Blood Must Be Fully Replaced Each Year
2010 – Birthday Tribute from 67 friends
2012 – Making Lemonade

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