Latest / The Endurance Athlete Journey / Highway to HYROX Episode 1: Starting a New Training Journey

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Highway to HYROX Episode 1: Starting a New Training Journey · The Endurance Athlete Journey

• 0:10
  SPEAKER_00: Hey everybody, this is Katie from the Endurance Athlete Journey podcast.
• 0:15
  SPEAKER_00: And I am joining you today because I have some interesting news I've kind of alluded to on the podcast, but I am training currently for a high ROX race.
• 0:27
  SPEAKER_00: And so it's just something that's very new to me or different.
• 0:31
  SPEAKER_00: I mean, not extremely different, but something that I've never done before.
• 0:36
  SPEAKER_00: Um, never never trained for before.
• 0:39
  SPEAKER_00: I've never raced one before.
• 0:42
  SPEAKER_00: So it's all very new to me, even though I have a lot of background in running and sports and have a background doing CrossFit.
• 0:53
  SPEAKER_00: Um, so it's not like an entirely new concept to me, nor anything totally out of my wheelhouse.
• 1:00
  SPEAKER_00: Um, but it is something fairly new to me.
• 1:03
  SPEAKER_00: So by doing this series that I'm going to be doing, I'm in no means proclaiming that I'm any sort of expert in high ROC or that I know how to train for HIR ROCs and that I'm recommending anything specifically for you to do in your training for HIROX at this point.
• 1:25
  SPEAKER_00: This is really mostly meant for you to come along the ride or come along the highway, because I'm naming it Highway to High Rocks.
• 1:34
  SPEAKER_00: I want you to come along with me as I go through this process and as I learn.
• 1:41
  SPEAKER_00: You know, when I as I do my own, my own research, my own deep dive, my own um exploration of the training that it's gonna take to do high rocks, uh, things that I'm learning along the way, things that I'm doing along the way, and maybe things that I'm kind of failing at along the way as I go into this race.
• 2:10
  SPEAKER_00: So I'm gonna put that out there because it's not like maybe past races, like where I've done my road to grandmas and I'm have a lot of experience training uh for marathons and kind of have this experience behind me that I feel like I can sort of provide informative discussion.
• 2:31
  SPEAKER_00: Like you would listen to it, and maybe it would be helpful as more of an informative tool.
• 2:37
  SPEAKER_00: This is more of a, hey, come along with me.
• 2:39
  SPEAKER_00: I'm still learning.
• 2:41
  SPEAKER_00: I am by no means an expert, but maybe um, you know, you can just come along the ride and sort of learn what I'm learning, listen to how I'm kind of thinking about structuring my training.
• 2:51
  SPEAKER_00: So I'll go through my training plan, I will go through my what is high rocks, you know, my training plan, what I'm thinking, how I'm structuring my week.
• 3:00
  SPEAKER_00: And that might change, honestly, as I go through, because I'm still kind of in this process that of adjusting things and trying to figure out what works best because now I have more than just one or two things that I'm trying to focus on.
• 3:16
  SPEAKER_00: And so I realize now that I haven't even discussed the race that I'm training for, but I am doing the HyROX Denver, and that is November 12th through the 15th.
• 3:28
  SPEAKER_00: I'm actually going to be the last day on the 15th.
• 3:30
  SPEAKER_00: That was mostly just because it's a day that works well for me, likely won't have any conflicts.
• 3:36
  SPEAKER_00: Somebody will be there to watch my son, and so uh just figure that would be the better day.
• 3:43
  SPEAKER_00: I'm sure maybe doing it earlier in the week would be nice, but it's my first one.
• 3:48
  SPEAKER_00: I'm trying not to put a lot of pressure.
• 3:51
  SPEAKER_00: I just wanted it to know that I could get to Denver.
• 3:54
  SPEAKER_00: Hopefully, not a ton of traffic on a Sunday.
• 3:56
  SPEAKER_00: Probably won't stay there overnight.
• 3:58
  SPEAKER_00: I'll probably drive in an hour from here and just be there for the race and then maybe watch or do some other things down there and watch other races potentially and then come back.
• 4:10
  SPEAKER_00: So I don't know.
• 4:12
  SPEAKER_00: Maybe, you know, to get the real experience, I need to be there for the whole weekend.
• 4:17
  SPEAKER_00: But I'm just trying to dip my toes in it.
• 4:20
  SPEAKER_00: I'm trying to see what it's all about.
• 4:22
  SPEAKER_00: I think probably would it be helpful for me to see more of the races beforehand and what it was all about, probably.
• 4:28
  SPEAKER_00: I might try to get there a little early.
• 4:30
  SPEAKER_00: I don't know.
• 4:31
  SPEAKER_00: I don't know much about it.
• 4:32
  SPEAKER_00: So uh that's so far my plan for the race is just like any other running race, just kind of show up and and do it and maybe hang out a little bit before and after.
• 4:45
  SPEAKER_00: Um, but I don't know if I'll do anything else around that.
• 4:50
  SPEAKER_00: Um it sure, it sure seems like there's several days worth.
• 4:55
  SPEAKER_00: So I could definitely see how somebody would kind of stay, hang out, see more races.
• 5:00
  SPEAKER_00: Like it could be a whole experience.
• 5:02
  SPEAKER_00: I don't know.
• 5:03
  SPEAKER_00: But it's all new to me, and I don't even know if I'm gonna love it or hate it or never do it again, or maybe I'm also curious to see if this is my next thing.
• 5:16
  SPEAKER_00: You know, is this gonna be something I really gravitate towards because it has so many elements to it and it's so so much running, but also so much of all these other things, and it's not so monotonous of just running every day.
• 5:30
  SPEAKER_00: You have to incorporate different elements, and I like that concept, but I just don't know because I've never done it.
• 5:36
  SPEAKER_00: So I don't know what it's gonna be like.
• 5:38
  SPEAKER_00: I'm sure I'm gonna like it, but how much I like it, I don't know.
• 5:42
  SPEAKER_00: You know, is it gonna be something that I'm like, I gotta do another one of these?
• 5:46
  SPEAKER_00: I don't know.
• 5:47
  SPEAKER_00: I can already see one of the major problems with the HyROX races is that first of all, it costs like 200 or some more than that to participate.
• 6:00
  SPEAKER_00: If I want my friends and family to come with me, it's going to be more than that for tickets.
• 6:06
  SPEAKER_00: So there's a cost to it.
• 6:08
  SPEAKER_00: Plus, the HyROX races are all over the world in these major cities, but it's not like a running race where you can just sign up and join, you know, locally.
• 6:22
  SPEAKER_00: You have to really have it either at a city location that's close to you, or you have to travel somewhere.
• 6:30
  SPEAKER_00: And so I'm already sort of thinking this is not something I can get super involved with because I will have to potentially travel somewhere and have all the costs with that.
• 6:41
  SPEAKER_00: And is am I willing to do that or just wait till it comes back to Denver and do it again, or you know, go somewhere somewhat close?
• 6:49
  SPEAKER_00: But I can already see that might be a barrier for high rocks.
• 6:53
  SPEAKER_00: The only reason I really decided to do this was because it was so close to home.
• 6:57
  SPEAKER_00: And I'm like, well, might as well try it out.
• 6:59
  SPEAKER_00: We'll see what it's all about.
• 7:00
  SPEAKER_00: But I can see that for myself and maybe many other people, it's not something you maybe can do several times a year unless you have a lot of money.
• 7:10
  SPEAKER_00: Because as Mensch is I'd love to travel to all of these different locations all over the world.
• 7:15
  SPEAKER_00: I just don't have that kind of money to do that on a maybe more than yearly basis, if that, at this point.
• 7:23
  SPEAKER_00: Um, so that's kind of one of my thoughts, or some of my thoughts as I'm starting the training plan is this is kind of fun, it seems cool, but it's not like running where you can just join a local 5K or, you know, jump into a race locally and do them multiple times a year.
• 7:40
  SPEAKER_00: It's a little bit more of a commitment than that if you really want to do these races.
• 7:46
  SPEAKER_00: And so, you know, I'll see.
• 7:48
  SPEAKER_00: I suppose if I really love it a lot and I think it's great, or I I do well and I think I could be competitive in it, maybe I could see myself maybe doing more and maybe making it more a part of my lifestyle or my training regimen and training and doing one of these once a year or something like that.
• 8:06
  SPEAKER_00: But it's still to be determined.
• 8:08
  SPEAKER_00: I'm not sure, obviously.
• 8:10
  SPEAKER_00: You're not gonna know if something is going to resonate with you, or you're really going to find it your next thing to be your next thing until you actually do it.
• 8:18
  SPEAKER_00: And even the training, although it's fun, it's really hard to get a grasp for what the actual race is going to be like.
• 8:24
  SPEAKER_00: You can kind of get an idea, but I'm sure it's like any race, the atmosphere, the experience is the biggest part of it.
• 8:32
  SPEAKER_00: And it's hard to know what that's going to be like until you do it.
• 8:36
  SPEAKER_00: And so though, yeah, those are just some of my kind of thoughts as I'm starting this whole Highway to High Rocks series.
• 8:45
  SPEAKER_00: So I wanted to start for those of you who are listening and maybe have no idea what I'm talking about.
• 8:50
  SPEAKER_00: You've never heard of HyROX, or you have, which you're really like, I don't know what that is.
• 8:55
  SPEAKER_00: I've just heard of it.
• 8:56
  SPEAKER_00: What the heck is it?
• 8:57
  SPEAKER_00: I just wanted to provide a little bit of an overview of it.
• 9:01
  SPEAKER_00: And I'm going to, there's two different types of competitions.
• 9:05
  SPEAKER_00: There's just the open, which is kind of anyone can do.
• 9:09
  SPEAKER_00: There's the pro division where it's professionals, and that one is actually a little bit harder because some of the weights and things they use are harder than the open division.
• 9:20
  SPEAKER_00: And then there's you can do a HIROCs as like a dual doubles, so like two, a team of two.
• 9:28
  SPEAKER_00: And I think it could be anything like a man and woman.
• 9:31
  SPEAKER_00: I mean, two women, two men.
• 9:33
  SPEAKER_00: I don't think I think they have like different divisions, as far as I can tell.
• 9:37
  SPEAKER_00: So there's I think that's kind of cool because you could do it with a team.
• 9:41
  SPEAKER_00: It does seem like a lot of work.
• 9:43
  SPEAKER_00: So for somebody who's maybe newer to it or a little intimidated by it, to do it with a partner would be probably a fun experience if you have someone that's kind of close to your level.
• 9:54
  SPEAKER_00: Um, but that's kind of the overview of the different divisions of the competition itself.
• 10:00
  SPEAKER_00: I'm doing the open because I suppose I could have jumped into a professional or the pro race, because I feel like for some reason I was told I didn't look into it, but you know, you can just sign up for that without any pre-qualifying times, which is interesting to me.
• 10:17
  SPEAKER_00: Um, but I decided, you know what, I don't want to put that much pressure on myself for this.
• 10:22
  SPEAKER_00: I just kind of want to see what this is all about.
• 10:24
  SPEAKER_00: I don't want to do that, you know, this time.
• 10:27
  SPEAKER_00: If I do well and I like it, I'll maybe consider that for next time.
• 10:31
  SPEAKER_00: So I'm just doing the open, but I'm doing it by myself.
• 10:34
  SPEAKER_00: I'm not doing it with somebody else.
• 10:36
  SPEAKER_00: So just me, because honestly, I'm I like doing workouts with other people, but I'm kind of like a solo person.
• 10:45
  SPEAKER_00: I don't know if doing team stuff is my jam so much.
• 10:49
  SPEAKER_00: I would maybe do it if someone were really at my level with running and everything, and I felt like we could really do well, maybe.
• 10:56
  SPEAKER_00: Um, but I'm just I'm just gonna do this on my own.
• 11:00
  SPEAKER_00: Um, so here it is.
• 11:02
  SPEAKER_00: So this is what it is, if you don't know.
• 11:05
  SPEAKER_00: So I'm looking because I had to write it down because there's a lot to it.
• 11:08
  SPEAKER_00: And there's no way I'm gonna remember this at this point.
• 11:10
  SPEAKER_00: I mean, maybe after I do in the race, I'll remember because I'll remember the the different stations and which one was what, but I have it written down.
• 11:18
  SPEAKER_00: Um, so it's a total of 8,000 or maybe a little more running, because there are some um you do the run, and then there are some like zones, I forgot what they call them, like rock zones or something, where from my understanding where you were kind of moving to get to the station, and so it's probably not exactly 8,000 meters, is maybe a little more than that, because there are these zones that you have to kind of get through to get to the stations, and there's each station is um some kind of uh erg machine or weighted thing that you do.
• 11:51
  SPEAKER_00: Um, so here I'll go through it.
• 11:53
  SPEAKER_00: So it's a thousand meter run, and then you the first station is an a thousand one thousand meter ski erg.
• 12:00
  SPEAKER_00: So the ski erg is the machine where you kind of like cross-country skiing, but you're not moving your legs, it's stationary.
• 12:06
  SPEAKER_00: The 1,000 meter run after that, and then you do a 50-meter sled push.
• 12:11
  SPEAKER_00: For the open for women, it's 102 kilograms.
• 12:15
  SPEAKER_00: Oh probably like 200 and some pounds.
• 12:19
  SPEAKER_00: So I didn't yeah, 224 pounds.
• 12:22
  SPEAKER_00: It's more than that for the pro division, and I didn't write that down, but that's 224 pounds for the I believe for the open division.
• 12:32
  SPEAKER_00: Um, oh the the pro is 152 kilograms.
• 12:35
  SPEAKER_00: I'm not sure exactly what that is.
• 12:39
  SPEAKER_00: Um 300 something pounds, so it's definitely much heavier for the pro.
• 12:45
  SPEAKER_00: Um, so you do the then another thousand meter run and then you do a sled pull, so that you're pulling it with a rope, pulling the sled, and that is 172 pounds for the open, and then for the pro, it's like 225 versus 226 pounds.
• 13:05
  SPEAKER_00: So it's much heavier, much heavier for the pro division.
• 13:10
  SPEAKER_00: Um, then there's a hundred meter or a thousand meter run, and then you do the burpee broad jumps, which is like a burp burpee with like a big jump that you have to kind of jump as far as you can.
• 13:20
  SPEAKER_00: Burpee jump, and there's a certain amount of um and I didn't write this down, but for the sled pulls and the pushes and the burpee broad jumps, there is a certain amount you're supp distance you're supposed to complete to finish that station.
• 13:36
  SPEAKER_00: And then you do a thousand meter run, and then a thousand meters of rowing, a thousand meter run, two hundred meters of farmer carry, and for the open division it's thirty-five pound each or or sixteen kilogram kettlebells, and um I think for the pro it's 24 kilogram kettlebells, which is like closer to 50 pounds.
• 13:58
  SPEAKER_00: And then you do a thousand meter run, and then sandbag ledges, which you have a lun sandbag on the back, um, you throw it on your back and you do lunges, and again, it's a certain amount of distance.
• 14:10
  SPEAKER_00: And for the open, that's 22 pounds, only 10 kilograms.
• 14:14
  SPEAKER_00: And for the pro it's 20 kilograms, um, which is more like 40, 40, 45 pounds.
• 14:22
  SPEAKER_00: But and then you do a thousand meter run and you have to do a hundred wall balls, and it's only 8.8 pounds for the open, and it's six kilograms or twelve or fourteen pounds for the pro.
• 14:34
  SPEAKER_00: So the pro is definitely harder.
• 14:36
  SPEAKER_00: Um, again, you know, I'm I'm looking at this and I'm like, oh, I could probably challenge myself and do the pro division, but it's best, I think, for me if I just kind of dip my toes in and see what this is all about before I go ahead and do the hardest thing.
• 14:51
  SPEAKER_00: Um, so that's that's the race in a nutshell.
• 14:54
  SPEAKER_00: So you see, there's a lot of like stations, it's a lot of broken up running, and you're doing something running, and you're doing, you know, something, and all of these things, like the sled pulls and the sled pushes, are very tiring for your legs.
• 15:07
  SPEAKER_00: And so I think one of the biggest things I'm learning and thinking about as I'm thinking about the race is how um I can't go into it like a normal running race.
• 15:17
  SPEAKER_00: I have to think about the pacing of this because if you go in too hot and you're like ready to go and you're running a 5k time pace off the get-go, and you're revving your heart rate up too much, you could really screw it up for you for yourself for the rest of the race.
• 15:35
  SPEAKER_00: And so I'm kind of thinking I might do like a 415 per kilometer for eight kilometers or somewhere around that would be like a 630, 645 pace.
• 15:45
  SPEAKER_00: So that's really closer to my threshold pace right now.
• 15:49
  SPEAKER_00: Um, even, but even like a little bit slower than maybe my half marathon pace.
• 15:54
  SPEAKER_00: So I think that would be doable because I wouldn't be I would be going pretty quick, but I wouldn't be going so fast that I would be in some sort of red zoning it situation.
• 16:04
  SPEAKER_00: Um, so yeah, I uh that's what I'm thinking about might change.
• 16:08
  SPEAKER_00: Um that what somebody had I'd heard kind of listening to some some things is that you kind of take your goal your time for that, you want to kind of think about it for like 8.7 kilometers, not necessarily for just eight kilometers, because you have to sort of put it the time it takes to the rock zone, and so you're kind of multiplying you're you're thinking about your pacing based off of that, and that you have to add a little bit on for that rock zone piece.
• 16:35
  SPEAKER_00: So, um, anyways, I'm not even really sure what my goal time is.
• 16:41
  SPEAKER_00: I'm just trying to kind of think of it as I go, kind of having some general goals for each station and then for the runs and just kind of see what the time ends up being, because I don't want to put a lot of pressure on myself to be like, oh, I'm gonna run this time.
• 16:55
  SPEAKER_00: You know, I obviously want it to be fairly good, but I don't want to be like, oh, I've got to do it in this time.
• 17:00
  SPEAKER_00: So I'm trying to just like have goals maybe or an idea for each station and for the runs, so that have something to pace off of and kind of know the feeling of it is I'm not even sure if my watch is gonna work in there.
• 17:13
  SPEAKER_00: So even just feeling it out and knowing what that pace feels like to be able to do that and kind of execute it and have some goals around that without really having like, okay, that would mean that it's exactly this time.
• 17:25
  SPEAKER_00: I'm just kind of rolling with it and seeing how it goes and seeing how the whole thing works.
• 17:31
  SPEAKER_00: Um, because I don't want to be like disappointed because I didn't hit some sort of arbitrary time that I set for myself without even knowing or experiencing this before.
• 17:40
  SPEAKER_00: Like I want to be able to be like, wow, okay, I've done it.
• 17:43
  SPEAKER_00: I'm sure there are going to be a million things I've learned in the process.
• 17:46
  SPEAKER_00: And even I could watch a million YouTube videos and I could watch a million different things, uh, read a bunch of stuff on it, high how to do the different stations.
• 17:57
  SPEAKER_00: And I'm sure I will do some of that.
• 17:58
  SPEAKER_00: That's kind of part of this process.
• 18:00
  SPEAKER_00: But I also don't want to, you know, feel like I feel like even with all of that preparation, like there's going to be things I'm like, wow, okay, like that didn't go well.
• 18:11
  SPEAKER_00: Um that thing that was weird, or this happened, or whatever it is, like even knowing what it's going to feel like after all of that, to do a hundred wall balls at the very end, you know, um, it's hard to simulate that.
• 18:25
  SPEAKER_00: I mean, you can do some simulations, which just like any race, and just like Justin and I were talking about in our um like race preparation and and that episode we did about, you know, feeling confident for your race or comp having confidence, you probably isn't wise for you to do the entire competition prior to the competition.
• 18:45
  SPEAKER_00: So to do, oh, I'm gonna do this before I even go is probably not wise because that's a lot of work and it's quite tiring.
• 18:56
  SPEAKER_00: I feel like you'd take days to recover.
• 18:58
  SPEAKER_00: It's like doing the race before the race.
• 19:00
  SPEAKER_00: So I may not know what's it gonna feel like towards the end to do, even though 8.8 pounds, you know, doesn't seem like a lot for the wall balls.
• 19:08
  SPEAKER_00: I that could be really hard.
• 19:09
  SPEAKER_00: So there's a lot of things, you know, you aren't gonna know what it's gonna be like till you get there.
• 19:14
  SPEAKER_00: So I understand that as well.
• 19:17
  SPEAKER_00: That's kind of why I'm doing it.
• 19:19
  SPEAKER_00: I'm just curious, like, how is this gonna go?
• 19:22
  SPEAKER_00: I'm I've already started my training.
• 19:25
  SPEAKER_00: I'm well on my way into the training plan.
• 19:30
  SPEAKER_00: So I uh wanted to do an overview of kind of what my training week is going to look like, how I'm kind of thinking about the training a little bit differently than a running race, because there's a lot, a little more, there's a few more components going on with high rocks that I have to consider.
• 19:49
  SPEAKER_00: And there's a little bit more complexity with not having as much um freedom to kind of place the workouts exactly where I want because I I am doing two HYROX workouts a week, and that is with a local gym that is more of a CrossFit gym, but they offer HYROX classes, and they offer those on Wednesdays and Sunday.
• 20:10
  SPEAKER_00: So um it's I'm I figured it I don't have everything I need.
• 20:15
  SPEAKER_00: So I don't have the sled, I don't have the ski erg, I don't have wall like balls for wall balls, although that would be fairly easy to obtain, like a sandbag, but that would that would be fairly easy to obtain.
• 20:29
  SPEAKER_00: But the sled and the ski erg are two things that I'm not really willing to purchase right now because I'm not entirely sure that I want to continue with high rocks beyond this.
• 20:40
  SPEAKER_00: So it's just figured, you know, I I I don't necessarily want to buy a bunch of equipment, not knowing what I was, you know, kind of what the future was gonna hold in terms of my future participation.
• 20:53
  SPEAKER_00: So that's one reason that I am joining this gym.
• 20:58
  SPEAKER_00: The second is just obviously having people to train with is going to be a lot easier than trying to do some of these workouts myself.
• 21:05
  SPEAKER_00: So having it kind of already programmed and having it somewhere to go and do with other people is just a lot easier and a lot more fun than trying to do specific high rocks workouts myself, trying to research what, you know, workouts to do, you know, kind of doing all that.
• 21:23
  SPEAKER_00: It's just kind of like taking that piece out of my hands, you know, for now.
• 21:27
  SPEAKER_00: In the future, like some of these workouts are are really hard.
• 21:30
  SPEAKER_00: Sometimes they're a little bit easier.
• 21:33
  SPEAKER_00: Um, but for now, I I think it's just easier to kind of do them somewhere and have other people to train with.
• 21:39
  SPEAKER_00: So Wednesdays and Sundays, I'm doing those workouts.
• 21:42
  SPEAKER_00: That does kind of complicate things a little bit because I am trying to figure out where to kind of fit my longish run.
• 21:49
  SPEAKER_00: So the long run isn't gonna be as long as it usually is for like a marathon, obviously, but I'm going to be doing anywhere between eight to twelve miles a week of like a long run.
• 21:59
  SPEAKER_00: And And that's just trying to fit that in has been a little bit of something I'm still trying to figure out because I don't necessarily want to do it on Saturday because I want to be able to be, you know, do the Sunday workout and feel good.
• 22:14
  SPEAKER_00: Um, Friday is kind of where I might do it, but the problem with that is sometimes I also want to do some threshold workout work.
• 22:22
  SPEAKER_00: I I can kind of do like the long run and do a workout as well.
• 22:26
  SPEAKER_00: So I can sort of combine the two since the long run isn't specifically very long.
• 22:30
  SPEAKER_00: So I might do some long runs where I do like tempo or threshold work within the long run and still keep it like eight to 12 miles, which really isn't that hard for me because I'm so used to that volume, anyways.
• 22:43
  SPEAKER_00: With my training for the marathon, I would always I would do like workouts like that most all the time with the marathon.
• 22:50
  SPEAKER_00: So it's not as though that's specifically hard, but I'm just trying to figure out how to how to set this in because I'm I am trying to do one workout a week.
• 22:58
  SPEAKER_00: That's like a 5K kind of specific workout because I am doing a 5K in October that I'd like to be somewhat prepared for.
• 23:05
  SPEAKER_00: I'm trying to do the two high rocks workouts.
• 23:07
  SPEAKER_00: I'm trying to do the a long run, like more of a threshold run, because a lot of the running that you do in high ROX is like at threshold, kind of like right at that line.
• 23:17
  SPEAKER_00: You're holding that almost the entire time.
• 23:19
  SPEAKER_00: So really spending time in threshold is important.
• 23:21
  SPEAKER_00: So, you know, that's why I'm trying to do one at least in threshold and some of the high rocks workouts themselves are kind of in that threshold, you know, um heart rate zone anyway.
• 23:31
  SPEAKER_00: So, but you know, the more time I'm kind of spending there, the better I'm gonna be kind of used to that and ready for the race.
• 23:37
  SPEAKER_00: So it's just a matter of kind of moving things around, um, having some easy days, trying to have a rest today when I can.
• 23:46
  SPEAKER_00: So adding in a rest day at least once a week or at least um every couple weeks, if not once a week, or like a really easy recovery day in there where it's just like some light training just to kind of move.
• 24:00
  SPEAKER_00: Um, so it's just trying to, it's just a little bit of an issue to try to figure out how to manage all this plus the three strength training sessions.
• 24:07
  SPEAKER_00: So kind of two leg days, one arm focus day just to maintain the strength, which is also important for high rock.
• 24:13
  SPEAKER_00: So it's just a lot of a little more moving parts than I'm used to of like trying to fit these in.
• 24:18
  SPEAKER_00: So right now, the way I've been doing it is I've usually have Mondays are my kind of easy recovery day, rest day, just gonna kind of depends on the week.
• 24:28
  SPEAKER_00: Um, Tuesdays I've been doing like the 5K pace workout, which usually involves or some kind of track workout, so just use usually involves some sort of speedy or top end speed, 5K speed um work.
• 24:40
  SPEAKER_00: And then sometimes I will do my heavy like deadlift or strength training session later in the day there.
• 24:47
  SPEAKER_00: Um Wednesday, I'm typically doing kind of an easy run before I go to the high rocks workout.
• 24:54
  SPEAKER_00: So anywhere between 30 and like 45 minutes, easy.
• 24:58
  SPEAKER_00: Sometimes if I'm still tired on Tuesday, I'll kind of switch that around where I'll do the Wednesday.
• 25:04
  SPEAKER_00: I'll do like another kind of easy run Tuesday and then kind of back to back hard harder stuff Wednesday.
• 25:10
  SPEAKER_00: That that that's a little hard because it leaves me pretty tired, especially if I'm really focusing on that 5k pace and then trying to do a high rocks workout.
• 25:18
  SPEAKER_00: It just can be a lot.
• 25:19
  SPEAKER_00: So I'm trying to kind of space the days out a little bit.
• 25:23
  SPEAKER_00: Um, if I didn't do a strength on Tuesday, I'll do that kind of later on Wednesday.
• 25:28
  SPEAKER_00: Thursdays where it's it's kind of Thursday or Friday where I've been doing the long run, depending on my work schedule, kind of what I've got going on.
• 25:36
  SPEAKER_00: It's really hard to do kind of the two back-to-back hard days and then like a long run on Thursday.
• 25:43
  SPEAKER_00: So optimally this would be happening on Friday and maybe combining it potentially with uh threshold.
• 25:49
  SPEAKER_00: But there has been, particularly last week and this week, I'm having to do kind of my longish run Thursday.
• 25:55
  SPEAKER_00: So it's really not ending up being more than eight or nine miles because I'm still tired from Tuesday Wednesday being a little bit harder.
• 26:02
  SPEAKER_00: Ideally, I would have Thursday be like an easy run, and then Friday be the long run or a long run workout.
• 26:09
  SPEAKER_00: But this week, what I probably will end up doing is do the 5K um workout Tuesday, the Wednesday high rocks and easy run, and uh, you know, either a strength, heavy strength training one of those days.
• 26:22
  SPEAKER_00: Thursday will be like a longest run with a heavy heavy back squat day later.
• 26:27
  SPEAKER_00: We'll be pretty wiped out after that.
• 26:30
  SPEAKER_00: So Friday will be like a nice easy run.
• 26:32
  SPEAKER_00: Saturday, if I'm up for it, see now I feel or if I'm able to recover, I'll try to do maybe that this week will be this upcoming week will be like a threshold day, adding in some threshold pace work, which isn't overly taxing.
• 26:45
  SPEAKER_00: It's just a matter of um doing it and getting some of that in, um, kind of ramping that up slowly.
• 26:51
  SPEAKER_00: I'm not sure what I'll do.
• 26:52
  SPEAKER_00: If it'll be like three times 10 minutes at threshold or smaller chunks of like five minutes at threshold, I'm not sure.
• 27:00
  SPEAKER_00: We'll sort of see how I feel.
• 27:01
  SPEAKER_00: And then Sunday is an easy run and then high rocks workout.
• 27:05
  SPEAKER_00: And sometimes then I'll do the upper body on that day or Saturday, really depending on um how I'm feeling and how much time I have.
• 27:13
  SPEAKER_00: Sometimes it's sometimes the other thing, you know, like most of us who actually kind of work and have a job, we're also trying to figure out how to fit all this in around all of the other stuff we have going on.
• 27:22
  SPEAKER_00: So there's a lot of moving parts and trying to fit things in when I can and moving things around.
• 27:28
  SPEAKER_00: So even within the week, I find I'm often moving things around.
• 27:31
  SPEAKER_00: I try to obviously keep the two workouts in there that are the high rocks workouts at the CrossFit Gym, um, de novo, because they're only offered those two days a week.
• 27:40
  SPEAKER_00: And I can do some of the times do them at home, but I prefer to do them with other people.
• 27:44
  SPEAKER_00: So those are kind of set, but the other things are kind of moving around depending on how I feel.
• 27:50
  SPEAKER_00: But that's kind of where I'm at right now with it.
• 27:52
  SPEAKER_00: Uh trying to kind of fit it all in, um, still get like every component I want to get in.
• 27:59
  SPEAKER_00: And it's been hard.
• 28:01
  SPEAKER_00: I think, you know, there might be in the future, like after I'm done with this 5k, I might do, you know, another kind of compromise run workout in there instead of the speed, um, still hitting threshold.
• 28:16
  SPEAKER_00: I'm not sure.
• 28:18
  SPEAKER_00: I'm just trying to get kind of used to like running and then breaking it up with the other components.
• 28:24
  SPEAKER_00: So I'm not sure if I'm gonna kind of get that enough of that in with those high rocks workouts or if I'm gonna need to do a a separate time.
• 28:31
  SPEAKER_00: Um, I don't really want to do too much of that either, because I do want to have the speed and the ability to run at threshold.
• 28:42
  SPEAKER_00: So I kind of kind of figure or figure out what is going to be the most bang for my buck and sort of getting to that race.
• 28:50
  SPEAKER_00: Again, this is all just a learning experience, anyways.
• 28:53
  SPEAKER_00: I'm not trying to say that I know the answer, that I have it all down, that I'm, you know, somehow have all the experience to to know that I'm doing this absolutely right.
• 29:02
  SPEAKER_00: It's all kind of a learning experience for me.
• 29:05
  SPEAKER_00: So none of it is 100% like this, I know what I'm doing.
• 29:08
  SPEAKER_00: It's just me trying to kind of figure out how this works within my schedule, within my ability to recover, to do all of these different aspects of it and still be able to recover from it.
• 29:21
  SPEAKER_00: Um, you know, there might be a certain times where I have to kind of have my mileage up, you know, like I said, 30, 35 miles.
• 29:31
  SPEAKER_00: Sometimes I might hit 40, but there may be weeks that I kind of have a D-load week of maybe 20 miles and I do less and and kind of let my body recover.
• 29:40
  SPEAKER_00: So just like I would in a marathon where you kind of ramp it up and then you kind of have a week or so that you let your body recover a bit.
• 29:47
  SPEAKER_00: So that might be that might kind of be um like the week before my race, because my 5k is in October on October 3rd.
• 29:56
  SPEAKER_00: So that particular week might be kind of like a a lower volume week, just in anticipation of that.
• 30:04
  SPEAKER_00: Uh sort of taking it a little easier, having some recovery days, doing the 5K, you know, if I do the workout, the 5K is on Saturday, if I do that HyROX workout on Sunday, maybe taking it a little bit easier during the workout, and then maybe that next week, moving some things around.
• 30:21
  SPEAKER_00: Um But then really after that, I only have like five weeks or so, five or six weeks till high rock's race.
• 30:31
  SPEAKER_00: Um so but you know, but kind of hitting it hard.
• 30:35
  SPEAKER_00: I'm actually kind of trying to look here how many weeks I have.
• 30:38
  SPEAKER_00: I have um so this is so one, two, three, four, five, six, seven, eight, nine.
• 30:47
  SPEAKER_00: So it's about ten weeks out until high rocks uh a little less, because this is I'm kinda recorded in two pieces here, but it's um the 15th is the day I'm running, so it's about 10 weeks out.
• 31:00
  SPEAKER_00: So I have time, you know, I've got plenty of time to kind of get fit and and get going and and figure this out a little bit, but I'm hoping that, you know, this'll be helpful come having you come along for the ride if you're curious about HIROCs and you're not sure or you're not sure what it is, or you're curious about it and you're not sure if you want to do it yourself.
• 31:19
  SPEAKER_00: Like hopefully this helps somebody kind of figure out if they want to do it or maybe helps them in their training for it if they're brand new to it.
• 31:27
  SPEAKER_00: Again, I'm not any expert in this, it's just me, you know, discussing my journey with it and and what I'm learning along the way.
• 31:34
  SPEAKER_00: So I'll probably come at you here in a couple more weeks.
• 31:37
  SPEAKER_00: So I have this week, and then I'll be doing this every other week as I get into high rocks.
• 31:42
  SPEAKER_00: So every other week, so be probably five or six of these episodes.
• 31:47
  SPEAKER_00: Um, but yeah, I I feel like, yeah, we got five or six of these episodes and um along my journey, so it'll probably be somewhat similar to my marathon one, but more about what I'm discovering, kind of what is how I'm managing my schedule, what's going well, what's not going well, anything that I'm learning along the way.
• 32:07
  SPEAKER_00: I'll just kind of go ahead and share with you all, and hopefully you find it helpful or useful, or at the very least, interesting as you follow me along for my journey.
• 32:17
  SPEAKER_00: So thanks again.
• 32:18
  SPEAKER_00: Thanks everyone.
• 32:20
  SPEAKER_00: Um, I'm a little bit tired today.
• 32:22
  SPEAKER_00: I I recorded part of this in on uh Saturday when I was feeling pretty good.
• 32:28
  SPEAKER_00: But after yesterday, actually yesterday I did um, I felt really good.
• 32:32
  SPEAKER_00: So I did a seven and a half mile run with my friend Bob, who is chewing a half marathon, but he's injured, so he's gonna be taking a couple months off after this, and he's not gonna be around with me.
• 32:44
  SPEAKER_00: So I wanted to do my last run with him and kind of help him as he's preparing for this race before he has to take some time off.
• 32:50
  SPEAKER_00: He's gonna be in Alabama for that, so I won't be able to run with him for quite a while.
• 32:54
  SPEAKER_00: And so I did seven and a half, felt pretty good, and then I did the high rocks workout um at de novo.
• 33:00
  SPEAKER_00: So I'm pretty tired today.
• 33:01
  SPEAKER_00: Yeah, yesterday I did a like I was saying, I did my run with my friend Bob, and then I did the high rocks workout, and the high rocks workout was challenging.
• 33:10
  SPEAKER_00: It was a lot of farmers carries.
• 33:12
  SPEAKER_00: Uh, it was like ended up being like 10, 100 times 10, so about a thousand meters of farmers carry that was in the within the workout, it was like a hundred meters out of time, and there was pull-ups and a couple components of things that I haven't really worked on much.
• 33:27
  SPEAKER_00: So my arms are pretty toast, but I'm also pretty tired.
• 33:31
  SPEAKER_00: Sometimes when I do a big workout, I the next day, uh like understandably I'm pretty spent.
• 33:39
  SPEAKER_00: Uh so just trying to take it.
• 33:40
  SPEAKER_00: I did like a literally like a two, two easy jogging, easy, easy miles this morning.
• 33:46
  SPEAKER_00: I might do a little bit of rowing, although my arms are pretty tired.
• 33:49
  SPEAKER_00: So I may not do anything else today and just kind of see how I feel tomorrow.
• 33:53
  SPEAKER_00: But um, that's how things are going.
• 33:55
  SPEAKER_00: I'm yeah, I'm optimistic.
• 33:57
  SPEAKER_00: I'm feeling good about the workouts.
• 33:59
  SPEAKER_00: I'm excited to maybe get strong and and have some muscle and um get, you know, have this sort of hybrid training approach in a way and gain some muscle and um be, you know, not only a strong runner, but also also have some muscle that I think I've lost along this marathon journey I've been on, kind of regain some of that or gain it back even a little bit more because you know, and I don't know what what's to come after this race, but if I do get back into marathons again, I I want to be pretty strong before I do decide to embark on another marathon journey.
• 34:35
  SPEAKER_00: So I'm really excited.
• 34:37
  SPEAKER_00: I I'm feeling the soreness in my upper body is I think a good sign.
• 34:41
  SPEAKER_00: Hopefully that I'm gaining some strength there and uh yeah, getting getting a bit stronger.
• 34:48
  SPEAKER_00: So thanks a lot.
• 34:49
  SPEAKER_00: I really appreciate you listening in.
• 34:51
  SPEAKER_00: This is the Highway to Hyrux series, and I'll see you all in a couple weeks when I update you all again about how the training is going.
• 35:01
  SPEAKER_00: Hopefully, hopefully it'll be another positive note.
• 35:05
  SPEAKER_00: And I'm gonna try to kind of have some some sort of theme for each episode, um, something that I'm kind of thinking about and want to share.
• 35:13
  SPEAKER_00: I'm not sure which what will be next next time, but some sort of theme about what I'm learning um about high rocks or just about uh combining the strength with the other components and in the high rocks workouts.
• 35:25
  SPEAKER_00: So yeah, I'll come at you with another update in a couple weeks.
• 35:31
  SPEAKER_00: But thanks a lot for listening and uh see you next time.