Editor's Note: This is a sponsored post in conjunction with our friends at Spartan Race, who have challenged one BroBible staffer, new guy Buckeye, to train for the next Spartan Race in Tuxedo Park, N.Y., on June 5.
Today's lift had to be cut a little short, what with a couple hours of rugby training and a game to play in. This made for a good pre-game warm-up, getting my legs loose before I headed out for the morning. Named in honor of USAF SSgt Travis L. Griffin who was killed April 3, 2008, in Baghdad, the "Griff" called for four rounds of: an 800m forward run, followed by a 400m backward run, 800m forward, and another 400m backward, for time.
In the interest of saving me from complete lactic acid meltdown, I halved all of the distances. I sprinted the first 400m in about 55 seconds, did the 200m backward in about 30 seconds, the second 400m in 60 seconds, and the second 200m in 35 seconds. I had no iPod or clock on me, so I had to count in my head and the numbers may be inaccurate. The following three rounds took sharp drops in time, as I jogged instead of really pushing it. If you're interested in throwing up all over the track, really push it on the backward sprints.
For today's workout tip, I recommend really stretching the legs thoroughly pre- and post-workout when you do extensive running like this (or leg work). Make sure to hit your hip flexors, hammies, quads, calves, and lower back for at least a good 20 seconds each, otherwise the running can become way more miserable than it needs to be with cramps, muscle tightening, and swelling cropping up at every turn.
Tomorrow's workout will be a bit more interesting, potentially ending in mass quantities of tears after being beat up by two days' worth of rugby. Keep pushing it, and come race me June 5th.