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Jon Firestar Runs a Lot and Preps for Sparta, pt 1


jonfirestar

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Jon Firestar Runs a Lot, and Preps for Sparta

 

I don’t really have a theme for this one, nor an original title but here we go:

 

This is going to be a 2 part challenge although both are going to focus on my two race goals.

 

On September 3 I run my first half marathon race!

On September 30 I go and run my first Spartan Beast!
 

Very little is changing in my overall plan. It is, however where everything starts to come together and I get to see exactly how much strength, speed and mettle I’ve forged into my body over the last year!
 

My training is going to be focused on the lead up and taper towards these two goals. Luckily they are both the same distance so my running training is very applicable to both. The half marathon is going to be the harder run by a long way but having the miles under my legs is going to help for the Spartan too!

 

Running!

Miles:

100 - stretch goal 120

 

A simple milage goal of 120 miles over the next 5 weeks. I have a plan and if I hit that plan dead on I’ll run 120 miles. I’ll be happy if I break 100 though.

 

Week 0: 30 miles

Week 1: 30 miles

Week 2: 20 miles

Week 3: 20 miles

Week 4: 20 miles (I'm going to play this one by ear. It really depends on how much recovery is needed)

 

Training:

The training plan is identical to what it has been leading to this point. Things will look different weeks 2 and 3 because of the taper. I’m also going to shuffle things around week 2 give myself a good quality tempo workout on Saturday. My intention is to go to Parkrun and set a new  5k PR (my long run will happen Tuesday that week and will be around 7 - 8 miles)

 

5 runs per week.

Monday: Easy Run

Tuesday: Threshold (20 minutes at T Pace or 6x5 minute cruise intervals)

Wednesday: Easy Run

Thursday: Speed intervals/hill repeats

Saturday: Long Run

Taper: 2 weeks prior to the half marathon.
 

Speed Goals:

These are goals that I’d like to achieve this cycle. They are very much just aspirations and I’m not defining success or failure based on them but I’m going to put them out there to show what I’m aiming for.

 

5k PR sub 28 minutes.

Half Marathon: 2:08

 

This is Sparta!

So here is where things are actually going to change. I’ve been putting a lot of thought into how I’m going to handle my strength training over the next couple of months. Here is the deal. I’ve been running the Juggernaut Program since the new year. It has been going great and I’ve been making serious and steady progress the entire time.

 

The problem is that I am just not going to be able to put together a full training block until probably after November 11. My next 4 ( maybe 5) races are so tightly packed together. I really don’t want to be at all sore for when I go into an event even if the Spartan and Half Marathon are the only ones I really care about being well rested for.

 

My plan, is simple. I will finish out my current wave of Juggernaut next week, deload and then start some focused Spartan specific training. These will most likely be circuit based with a lot of emphasis on body weight work, grip and heavy carries. I’m going to be taking inspiration from @EricMN's wow workouts but shaping them up as I come to them.

 

So my workouts are going to be much more WOD like and a little more adhoc but expect plenty of burpees!

 

I want to try and keep plugging away at the big lifts but probably not at the same volume as I am currently doing.

 

When I finally get back to a more traditional lifting program (which might be November) I’ll test my 1RM and, with any luck, set new PRs to play with. Then I’ll go ahead and start back on Juggernaut. At least through the Winter until next race season!

 

The challenge is to make sure I hit all 3 strength and conditioning workouts per week and spend time each weekend to set out exactly what I’m doing in the coming week. So I’ll post my workouts for the coming week on my Sunday update for a little bit of accountability.

 

Food!

2600-2700 calories per day.

 

Just because weight loss is still a thing! A modest deficit maintained by eating below 2700 calories per day. On the week leading to my half marathon I will increase that to 3000 calories, which is just above maintenance, and will probably introduce the extra calories in the form of carbs.

  • Like 15

strava - myfitnesspal - Instagram

2019 Roadmap

Spoiler

 

" Always aim for something stupidly crazy." - Charlie Quinn

2019 Races: Cliveden MTR 06/01 | Nuts Challenge 02/03 | Reading Half Marathon 17/03 | W.A.R 27/04 | RRDW 11/05 | Nuclear Oblivion 19/05 | Man vs Lakes 20/07 | Spartan Trifecta Weekend 05-06/10 | OCRWC 11-13/10

 

Current Challenge: First Steps

Previous Challenges: 12 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24

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8 minutes ago, Salinger said:

Great challenge Jon, I am here to follow and encourage you. Your spartan race is on my birthday so i will be sending you lots of luck :D

Thanks! I might well need all the luck I can get! 

  • Haha 1

strava - myfitnesspal - Instagram

2019 Roadmap

Spoiler

 

" Always aim for something stupidly crazy." - Charlie Quinn

2019 Races: Cliveden MTR 06/01 | Nuts Challenge 02/03 | Reading Half Marathon 17/03 | W.A.R 27/04 | RRDW 11/05 | Nuclear Oblivion 19/05 | Man vs Lakes 20/07 | Spartan Trifecta Weekend 05-06/10 | OCRWC 11-13/10

 

Current Challenge: First Steps

Previous Challenges: 12 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24

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1 hour ago, mr_willes said:

 

W00T W00T need to stick together so we can all kick major ass next year!!! My fellow Muckers!!!!

 

Heh, you know, I'd actually forgotten about that for a moment! Nothing like a narrow focus to make you forget why you're doing all of these crazy things to begin with...

 

Looks like we're gonna be running two together then, or should I perhaps say we'll be suffering through them instead, all things considered :P 

  • Like 2

"The old that is strong does not wither, deep roots are not reached by the frost.

From the ashes a fire shall be woken, a light from the shadows shall spring."

 

 

Yeti on Flickr - Facebook - Instagram

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27 minutes ago, iatetheyeti said:

 

Heh, you know, I'd actually forgotten about that for a moment! Nothing like a narrow focus to make you forget why you're doing all of these crazy things to begin with...

 

Looks like we're gonna be running two together then, or should I perhaps say we'll be suffering through them instead, all things considered :P 

I'm sure we'll be having a blast, even if we are suffering through endless burpees and whatever obstacles they throw at us!

  • Like 2

Rangers Gonna Ranger

Current Challenge: The Adventures of Rhovaniel: Vol I

Previous Challenges: 1|2|3|4|5|6|7|8|9|10|11|12|13 1415|16|17|18|19|20|21|22|23|24|25

 

2021 Quests:

Run 3 Laps of Oblivion| Run and Complete Man vs Lakes | Achieve a full pull up| Achieve 10+ unbroken push ups| Write 90,000+ words of a novel (0/90,000)| Read at least 20 books (4/20)

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Following cuz you are awesome! Maybe I'll catch some of your consistency.

  • Like 1

Race: Amazonian Ogre Princess | Class: Ranger | Profession: SuperHero

Level: 19 Ranger | STR 36 | DEX 29 | STA  35 | CON  43 | WIS 35 | CHA 23|

 

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I am not saying I am Wonder Woman. I am just saying no one has ever seen me and Wonder Woman together in the same room.

 

Current Challenge: Shello Finally Fitnesses (sort of) and does some other things

Challenges: 1, 2, 3, 4, 5, 6, 789, 10, 11, 12 , 131415, 1617181920, 21, 2223242526272829303132, 33, 3435, 36??

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13 hours ago, iatetheyeti said:

I hear we're to be future OCR buddies, so of course I've got to check out the competition follow along :D

Indeed we are double OCR buddies, along with @Rhovaniel and the slew of other crazy awesome Rangers who will be doing the 20 mile monster in May. It is going to be all the awesome. Although, I won't lie, the Winter OCR is a little scary!  7K is not very far so it shouldn't be too much of a sufferfest.

 

10 hours ago, zeroh13 said:

GOOD LUCK!!!!!!

 

Thanks good to have you back!

 

11 hours ago, EricMN said:

Since you're going to be making me look bad in Spartan Races, I'm forced to follow a bit closer...

 

Master Jedi, I think you can be comfortable in the fact that the only number I'm going to be bettering you with this year is number of burpees accumulated! Although I do distance quite well so I might be able to pull out a half respectable time over 13 miles. Although I am going to shamelessly pilfer your (freely offered) workouts, because you are crazy and awesome!

 

5 hours ago, LadyShello said:

Following cuz you are awesome! Maybe I'll catch some of your consistency.

With great consistency comes great results. That's my mantra for the year!

 

3 hours ago, billstar2 said:

With the speed force on your side you don't need luck.  Following along.  You've got this!!!

My biggest concern, actually, is that I'm going to go too fast out of the gate. I did that on my very first race (10k) and was running something closer to my interval pace for the first half mile or so. Although I also had the run of my life and scored an epic PR on a challenging course, so I can't really complain.

  • Like 2

strava - myfitnesspal - Instagram

2019 Roadmap

Spoiler

 

" Always aim for something stupidly crazy." - Charlie Quinn

2019 Races: Cliveden MTR 06/01 | Nuts Challenge 02/03 | Reading Half Marathon 17/03 | W.A.R 27/04 | RRDW 11/05 | Nuclear Oblivion 19/05 | Man vs Lakes 20/07 | Spartan Trifecta Weekend 05-06/10 | OCRWC 11-13/10

 

Current Challenge: First Steps

Previous Challenges: 12 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24

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kpop k-pop k pop orange caramel fangirl GIF

 

2 hours ago, jonfirestar said:

My biggest concern, actually, is that I'm going to go too fast out of the gate. I did that on my very first race (10k) and was running something closer to my interval pace for the first half mile or so

 

You have a TomTom watch don't you? It should allow you to set a pace range and will beep if you go outside that range. It's a good way to ensure you don't go too slow or fast during a race.

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2020 Races: 
CANCELLED! Spartan Trifecta: Beast: 18-APR / Super :11-JUL / Sprint: 12-JUL

Summer Nuts: 5/6-SEPT / Nuclear Blast: 12-SEPT / Nuclear team race: 04-OCT 

"You have the heart of a Rebel"

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5 minutes ago, Charlie_Quinn said:

You have a TomTom watch don't you? It should allow you to set a pace range and will beep if you go outside that range. It's a good way to ensure you don't go too slow or fast during a race.

 

That is a very good point! I don't know why I didn't think of that. I've seen, but not used, that setting on the watch. I think I'll have a play with it tomorrow with my tempo run.

  • Like 1

strava - myfitnesspal - Instagram

2019 Roadmap

Spoiler

 

" Always aim for something stupidly crazy." - Charlie Quinn

2019 Races: Cliveden MTR 06/01 | Nuts Challenge 02/03 | Reading Half Marathon 17/03 | W.A.R 27/04 | RRDW 11/05 | Nuclear Oblivion 19/05 | Man vs Lakes 20/07 | Spartan Trifecta Weekend 05-06/10 | OCRWC 11-13/10

 

Current Challenge: First Steps

Previous Challenges: 12 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24

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Wait, theres a watch that lets you set pacing?? Sounds like something I need lol

Rangers Gonna Ranger

Current Challenge: The Adventures of Rhovaniel: Vol I

Previous Challenges: 1|2|3|4|5|6|7|8|9|10|11|12|13 1415|16|17|18|19|20|21|22|23|24|25

 

2021 Quests:

Run 3 Laps of Oblivion| Run and Complete Man vs Lakes | Achieve a full pull up| Achieve 10+ unbroken push ups| Write 90,000+ words of a novel (0/90,000)| Read at least 20 books (4/20)

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27 minutes ago, Rhovaniel said:

Wait, theres a watch that lets you set pacing?? Sounds like something I need lol

it does a whole bunch of things that I've never used and probably won't use but I do like having it. So as not to repeat everything we had a discussion on it over in the pvp run thread a couple of days ago so if you are thinking of spending that kind of cash on a watch to run with it's worth a read but do read the whole part of the thread because it's more than just me justifying my purchase :P

 

 

  • Like 1

strava - myfitnesspal - Instagram

2019 Roadmap

Spoiler

 

" Always aim for something stupidly crazy." - Charlie Quinn

2019 Races: Cliveden MTR 06/01 | Nuts Challenge 02/03 | Reading Half Marathon 17/03 | W.A.R 27/04 | RRDW 11/05 | Nuclear Oblivion 19/05 | Man vs Lakes 20/07 | Spartan Trifecta Weekend 05-06/10 | OCRWC 11-13/10

 

Current Challenge: First Steps

Previous Challenges: 12 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24

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3 hours ago, jonfirestar said:

Indeed we are double OCR buddies, along with @Rhovaniel and the slew of other crazy awesome Rangers who will be doing the 20 mile monster in May. It is going to be all the awesome. Although, I won't lie, the Winter OCR is a little scary!  7K is not very far so it shouldn't be too much of a sufferfest.

 

It will be so very awesome :D

 

Heh, it'll be a little nippy, that's for sure! Honestly, I think it might just rain for the whole thing, so I'm trying not to psych myself out too much yet. Just wait until the tail end of October, then I'll start to panic...

"The old that is strong does not wither, deep roots are not reached by the frost.

From the ashes a fire shall be woken, a light from the shadows shall spring."

 

 

Yeti on Flickr - Facebook - Instagram

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Heck yeah, Jon. No theme needed sir.....we have gifs!!

 

tumblr_n7bb7gLEze1teroj0o1_r1_500.gif

 

What_is_Sparta.gif

 

damme300.gif

 

1232752292_b811c29.gif

 

Wolf

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Wild Wolf- LEVEL 2 (but probably more like lvl 50 if I didn't respawn so much)

Class: Howler/ Height: 6'2 / Weight: 192#

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54 minutes ago, iatetheyeti said:

It will be so very awesome :D

 

Heh, it'll be a little nippy, that's for sure! Honestly, I think it might just rain for the whole thing, so I'm trying not to psych myself out too much yet. Just wait until the tail end of October, then I'll start to panic...

 

It is going to be awesome. It's early November so it'll be cold but we aren't talking freezing kind of cold. Like you say. It'll probably just be wet and I can deal with rain and mud for a few miles!

 

37 minutes ago, Wild Wolf said:

Heck yeah, Jon. No theme needed sir.....we have gifs!!

 

We can always count on your liven things up, Wolfie!

 

34 minutes ago, Maigahane said:

I was quietly watching you kick ass last challenge. I'm back this time and will be less quiet :)

I can assure you that your presence was sorely missed in these parts! Although I did notice you were still hanging around and poking the occasional like button :) Glad to see you are back now! Will you be putting a challenge up?

strava - myfitnesspal - Instagram

2019 Roadmap

Spoiler

 

" Always aim for something stupidly crazy." - Charlie Quinn

2019 Races: Cliveden MTR 06/01 | Nuts Challenge 02/03 | Reading Half Marathon 17/03 | W.A.R 27/04 | RRDW 11/05 | Nuclear Oblivion 19/05 | Man vs Lakes 20/07 | Spartan Trifecta Weekend 05-06/10 | OCRWC 11-13/10

 

Current Challenge: First Steps

Previous Challenges: 12 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24

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20 minutes ago, jonfirestar said:

I can assure you that your presence was sorely missed in these parts! Although I did notice you were still hanging around and poking the occasional like button :) Glad to see you are back now! Will you be putting a challenge up?

Yeah, I needed a break from obsessing about being stalled but I had to keep up with you and CQ kicking so much ass! I'm really tempted to use some airline miles to join you all for the next BOL

 

New challenge just got posted...now I need to update my signature....

  • Like 2
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12 minutes ago, Maigahane said:

Yeah, I needed a break from obsessing about being stalled but I had to keep up with you and CQ kicking so much ass! I'm really tempted to use some airline miles to join you all for the next BOL

 

There is always the Dirty Weekend too. What better way to spend a weekend than surrounded by Nerds trying to go 20 miles and tackle 200 obstacles!

  • Like 1

strava - myfitnesspal - Instagram

2019 Roadmap

Spoiler

 

" Always aim for something stupidly crazy." - Charlie Quinn

2019 Races: Cliveden MTR 06/01 | Nuts Challenge 02/03 | Reading Half Marathon 17/03 | W.A.R 27/04 | RRDW 11/05 | Nuclear Oblivion 19/05 | Man vs Lakes 20/07 | Spartan Trifecta Weekend 05-06/10 | OCRWC 11-13/10

 

Current Challenge: First Steps

Previous Challenges: 12 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24

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4 hours ago, jonfirestar said:

 

That is a very good point! I don't know why I didn't think of that. I've seen, but not used, that setting on the watch. I think I'll have a play with it tomorrow with my tempo run.

 

There are loads of settings on the TomTom that I don't use. I think there is even a feature where you can race yourself!

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Current: Assassins / Instagram

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2020 Races: 
CANCELLED! Spartan Trifecta: Beast: 18-APR / Super :11-JUL / Sprint: 12-JUL

Summer Nuts: 5/6-SEPT / Nuclear Blast: 12-SEPT / Nuclear team race: 04-OCT 

"You have the heart of a Rebel"

"I'll take that as a compliment"

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Pheeeew your September sounds INTENSE!!  You are really killin' it dude, here to cheer you on and witness as you achieve EVEN MORE GREATNESS how is that possible?!!?

 

tumblr_m8plebHgUN1rqkyh9o1_500_large.gif

  • Like 1

i am not waiting for a hero.  i saved myself long ago.

Level 50 Bardic Time-Mage; of the Furious Heart

STR.55  DEX.43 STA.48 CON.51 WIS.53 CHA.65

"Well...in the end, it boils down to two simple choices. Either you do or you don't.

You'd think with all the problems in this world, there'd be more answers. It's not fair...
...But that's the way things are. The choice is yours."

» visit me @ my BATTLE LOG~

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  • jonfirestar changed the title to Jon Firestar Runs a Lot and Preps for Sparta, pt 1

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