This week, North Dakota was hit with another blizzard and extremely cold arctic air. We’re talking a lot of sub-zero temps and strong wind.
Since I’m not acclimated to the cold yet, I opted inside for most of my runs. I hate the treadmill but it gets the job done when it’s dangerously cold outside.
· 7 rounds, 4 each: hang power clean, push press, front lunges each side, back squat
· 25: Russian twists, straight leg lifts, bicycles
· 50: ab mat sit-ups
· 6 treadmill miles, 7:45 pace
· 10 rounds of 10 each: air squat, push-ups, straight leg raises, tricep dips
· 6 treadmill miles, 8:36 pace
·50: ab mat sit-ups
· 6 treadmill miles, 8:37 pace
· 12 treadmill miles, 8:15 pace
· 3 x 12: squat, deadlift, reverse row, strict press, tricep dips, front lunges
· 50: straight leg lifts, ab mat sit-ups
· 50: lying side leg raises (hip and glute target)
· 5.5 outside miles, 8:30 pace. Ice and ankle-deep snow for 2 miles, but felt great to get outside.
3 strength sessions
Overall, it was a solid week of training. The transition into winter is always hard, but it seemed even harder this year. We had a long, mild fall and winter just hit this year. Two blizzards in and we already have more than 30 inches of snow.
This was my last off-season week before Boston training begins. Training through a harsh North Dakota winter makes me nervous, but I’m excited to have the set structure of training.