Okay first plausible run day in a WHILE so here we go! #SlowBoizRunClub

(Not so) #SlowBoizRunclub this morning was a 60 min negative split out and back.

0-6km @ 5:07/km
6-12km @ 4:44/km

Felt good this morning

#running #fitness #training #Point2Pinnacle

- #SlowBoizRunclub ✅
- long, hot bath ✅
- sexy undies ✅
- unknown ✅

It’s been a good day to have a good day

- #SlowBoizRunclub ✅
- Long hot bath (IN PROGRESS)
- Put on some sexy undies
- Unknown

Since I’ve been feeling unreasonably shitty about myself this week (and I have early release from work), I’m thinking my afternoon should look like this:
- #SlowBoizRunclub
- Long hot bath
- Put on some sexy undies
- Unknown

Today’s lower body #workout (plus a little arms because gay):

3x12 Barbell Hip Thrust

3x10 Dumbbell front foot elevated lunge

Superset
3x10 Dumbbell single leg Romanian deadlift
3x Superman

3x10 Barbell back squat to bench

3x12 Barbell bicep curl

3x12 Dumbbell overhead tricep extension

#OperationThiccBoi
#SlowBoizRunclub

#SlowBoizRunclub cruisey 70min out and back to kickstart Sunday. Then off to the markets, some post grad work and then Barbie for the third time 🥰

#SundayRunDay

Really did not want to run today but after some gentle encouragement* from @jdyates, I got out there for 8km of hills.

The before and after shows my attitude to today’s run did not improve with the doing of it.

*at least an hour of bullying and cajoling

#SlowBoizRunclub #Point2Pinnacle

A hot, solo #SlowBoizRunClub today- 18km endurance LSD.

Note to self: body glide or some sort of nipple tape required for next week’s long run #chafed

Todays workout brought to you by:

https://youtu.be/LrgCGtMFeyU

(sorry about the tongue)

#fitness #workout #weightlifting #training #UltraMarathon #BaliHopeUltra #SlowBoizRunClub

#SlowBoizRunClub Week 5, Session 1 - Recovery Zone 2 Cardio w/ nasal only breathing

Fam, the vibes were off today. HR and output was good but anxiety while maintaining nasal breathing was very high. Still glad I got it done but might be time for a rest and a nature hang 🤙

#running #fitness #workout #training #UltraMarathon #BaliHopeUltra

I was genetically ‘blessed’ with a pancake butt (I believe is the scientific term is mumus buttus). But with the weights and running these last few months, I think I can finally upgrade the pancake to a cupcake 😅

Looking forward to when I can bring the full wedding cake! #WorkInProgress

Today’s #SlowBoizRunClub was 90 mins non-stop. No distance goals, just running for time and focussing on form.

#running #training #fitness #workout #UltraMarathon #BaliHopeUltra

#SlowBoizRunClub Week 4, Session 5 - Fartlek

Since we are away for the weekend, to make it extra 🌶️, we did this session on the beach

Start with 5 minute jog

Main Set

1 minute fast / 1 minute float
2 minutes fast / 2 minutes float
3 minutes fast / 3 minutes float
Repeat for 3 rounds
Fast periods should be 70%-80% effort.
Float periods should be at a recovery pace.

Finish with 5 minute jog and a massive coffee at the local cafe

#running #training #workout #fitness #UltraMarathon #BaliHopeUltra

#SlowBoizRunClub Week 4, Session 3 - Intervals

Start with 5 minute warm up jog

2x 400 metres, 60 seconds rest after each 400
2x 600 metres, 75 seconds rest after each 600
2x 800 metres, 90 seconds rest after each 800
2x 1200 metres, 120 seconds rest after each 1200
Run each interval at 70%-80% effort.

Finish with 5 minute jog followed by Cool Down stretches

#running #training #fitness #UltraMarathon #BaliHopeUltra

#SlowBoizRunClub Week 4, Session 2 - Full Body Strength #RunnersGottaLift

Todays #workout brought to you by too much caffeine, not enough sleep, mild delirium and a significant feeling of oats

#fitness #training #weightlifting #gay #UltraMarathon #BaliHopeUltra

#SlowBoizRunClub Week 4, Session 1 - Efficiency

How I pretend I’m feeling after 90 mins Zone 2 nasal only training / How I actually feel

#training #workout #cycling #spin #fitness #gay #UltraMarathon #BaliHopeUltra

Trying to up my cardio efficiency with 45 mins on the bike - Zone 2 nasal only breathing.

Harder than it looks and I still feel a bit anxious when the heart rate gets up around 140 and I’m only breathing through my nose. But apparently will do great things for my endurance running.

The humidity really got me today though 😰💦

#running #fitness #training #workout #cardio #SlowBoizRunClub #cycling #UltraMarathon #BaliHopeUltra

Bit of a brain fart this morning means we did #SlowBoizRunClub Week 3, Session 1 today instead of tomorrow - Fartlek

1 minute fast / 1 minute float
2 minutes fast / 2 minutes float
3 minutes fast / 3 minutes float
Repeat for 3 rounds

Fast periods 70%-80% effort. Float periods at a recovery pace.

#running #workout #training #fitness #UltraMarathon #BaliHopeUltra

#SlowBoizRunClub Week 2, Session 2 - Tempo

4x15 minute efforts, 60-70% max
2 mins rest between efforts

#running #training #workout #fitness #UltraMarathon #BaliHopeUltra

Absolutely f*cking shattered after that workout, but runner’s gotta strength train.

Apparently it is 40 celsius in the old home gym/dungeon. I think I actually felt my soul leave my body during the last set.

#SlowBoizRunClub #running #workout #training #weightlifting #UltraMarathon #BaliHopeUltra #HomeGym