If this will be your first Hell and Back race welcome to the blog and I hope I can put your mind at ease a little bit! The first race I did was tough, the second was tougher and I can only imagine what this one will be like with the added distance and added obstacles no doubt. It is not easy at all so I won't be easing your mind in that respect, you need to train and prepare for it, there is absolutely no short cut to doing this race, whatever you put into your training you will feel it on the day of the race! But what I can do is keep you up to date on what I've learned from doing the last two races and how I'm going to apply these lessons to my training and preparation for the next one. The only important tip I have for this introductory post in the series running up to the race, is to get out as much as possible. Be it for a run, jog, bike ride or just out for a walk, keep your cardio up and if you can do some strength training that is brilliant!
So, without further ado, here's a summary of the blog posts and training I did for the 8 weeks running up to the last race!
1: Introduction and Training Tips for Hell and Back Apollo
2: Hell and Back Apollo, update and training plan.
3: Hell and Back Training Update
4: Sportswear and What I'll be Wear For Hell and Back
5: Course Map and Training Update
6: Hell and Back Apollo Race Tips and Final Chance Workout
7: Hell and Back Apollo Race Review
Workouts This Week
For old times sake, here's a summary of the workouts I did this week:
Monday: Arms, Shoulders + Stomach.
15 mins cross-trainer
12kg dumb bells, 6-8 reps x 2
14kg dumb bells, 4-5 reps
10kg dumb bells, 6-8 reps x 3
Tricep Dips using bench:
20 reps x 2
Wide grip front lat pull-down:
30kg, 6-8 reps x 3
30kg, 10 reps x 3
Leg raises, incline bench situps, situps with ball, plank.
Treadmill: 2 km sprint.
Warm-up: 10 mins on bike
Squat with bar:
30kg, 5-8 reps x 2
40kg, 3-5 reps
12kg dumb bells, 10 reps x 3
10kg dumb bells, 20 x 2
Leg extension and Leg Curl:
8-10 reps x 3
10 minute run on treadmill.
5km hike on steep forest trails.
Friday: Arms + Shoulder
10km run on road.
So that's it for this week anyway, it's safe to say I won't be doing a tap again until Monday! In my next post I'll talk about my exact training routine I'm planning on doing to prepare for the day, I'll go over some brilliant strength exercises that are easily done at home if you don't have access to a gym and I'll definitely be touching on form and a more in depth explanation of workouts because it's so so important. I've said this before but just to be warned, I am in no way a certified instructor, just a girl with a passion who likes training, racing and writing, so exercise caution, but most importantly, just exercise :) Thanks for reading!