After successfully competing in the local warrior race, the ladies in my morning fitness group set new goals.    Our quest, was to chase after  faster 5K race times.  For our workouts, this meant a lot of time spent out of doors, working on a more efficient stride (trying to eliminate the “bounce”), running hills, appropriate strength training and very painful sprints. This is the last week of training before their selected 5K race.    I have to clarify regarding the “painful” sprints.  Not all of our speed work was drudgery.   During our 4 mile run with speedplay, I decided to have some fun with it.   Having just watched “World War Z”, I decided to become a zombie and chase after the ladies….   LOL.   Imagine their surprise as I grabbed a handful of T-shirt all while growling, “Ruuuuuuun…. I want to eat your brains”.

Splashfit Tuesday

Run 2 miles with hill and speedplay
100 Bodyweight Squats
50 Alternating Lunges
50 Sumo Squats with Lateral Leg Lift
30 Grass Picker Squats
Run 2 miles with speedplay
Superset x 4
Leg Press 10 x 230, 270, 310, 330
Stiff Leg Deadlift 10 x 70
Mountain Climbers x 30

Running stairs is a great addition to any workout

Splashfit Thursday
Warm up elliptical
Superset x 5
Crossover bench pushups x 20
Bench dip to bridge x 10
Fit band shoulder press x 10
Sprint 100 yards, run stairs
Jog 100 yards, run stairs
Bench press 3 sets to failure
Superset x 3
Rear deltoids flye x 10
Plank toe taps 10 each side
Row 200 meter sprint
Elbow plank 2:00 minutes
Accordian crunches x 30
Reverse crunch with leg raise x 30
And done!

Setting fitness goals is a really wonderful tool to stay motivated and moving in a forward direction.  When I was in my twenties, I was a self-proclaimed “gym-rat”, and I have to admit to having issues with regard to motivation.  Why am I working out all of the time?  What is the point?

In my twenties… on Mt. Rainier

It was during that time, that some friends suggested that I join them on a climb of Mt. Rainier.  “Hey, you’re in good shape, you should climb with us!”   Not really knowing what I was in for, I nodded in agreement and my course was set.   I had a goal and needed to take specific fitness steps in order to attain it.  The point I am trying to make is not about climbing, but rather motivation and goal setting.   Working out for general health and fitness is great, but at some point in time, as your body adapts to what you are doing, at least for me, it isn’t enough.   I need a goal and a plan.  How do you form a plan if you have no goal?

I gave each of my “trainees” a time goal for the race this weekend, and I am proud to report that they smashed them!   Hard work, and a clear roadmap will get you to your goal.   Where do you wanna go?