COMPETITION UPDATE + ASSAULT RUNNER VS OUTSIDE RUNNING DIFFERENCE

[Music] what's up everyone welcome to today's video today i am actually gonna one give you guys an update on high rocks and where that stands because we've been getting a lot of questions and then to take you through one of my running workouts from my training session this week and three talk about some of the difference that i notice between running outside and running on the assault runner because i get a ton of questions about it and i absolutely love the assault runner i think it has time in place but there is a huge difference at least in my splits and how i feel when i'm running versus running outside and on the runner let's start with the high rocks update so mr milo is pretty excited because i am not leaving to go to high rocks but february 20th but instead they pushed the competition to the middle of april so for me what does that mean i'm not totally sure yet i'm still planning to do the race but with the crossfit open coming march 12th is the first weekend and then having the qualifier weekend fingers crossed if i make it through that first stage that might throw a little wrench in the schedule so i'm still going to continue training running because it not only helps everything i do in crossfit but it will prepare me if i'm doing the high rocks but i'm not a hundred percent that i get to go compete if i don't get to do this one i definitely see this as something on my horizon i'm super interested in it i'm super excited about it it's functional fitness with a lot of running and i'm pretty pumped about it so even if april doesn't work out hopefully you guys will see me in a high rocks event in the near future but we'll keep training farmers carries we'll keep training skierg all that all of that stuff transfers into crossfit so it's a really nice mesh and balance it's just a matter of if i get on the floor in april or not so for today i'm going to take you guys through one of my running workouts this will help prepare me for high rocks but it's a little bit more intensity and interval driven just because the open is coming and we're working on getting back into shape so we definitely took an off season which felt really good the body definitely needed it but now it's time starting to get comfortable with our heart rate in those higher intervals and start working at that high intensity so my running workout today i'm going to hit a nice long warm up which i'll take you guys through and then we're gonna go through eight rounds of a 60 second run at about 80 to 85 percent into a 90 second active jog you could also walk that 90 seconds then we're going to immediately go into 10 rounds of 30 seconds all out sprint into a 60 second active jog and then we're going to finish with a minute sprint so it's going to be a really good workout it's going to be a lot of work it's not necessarily today about how much distance that i'm achieving but more about maintaining my paces and keeping that high intensity throughout this entire workout when you run it's super important to warm up i think that's kind of a theme that you'll see within all of our workout videos warm up is so important just to make sure you're not only ready for the movements but also ready to perform at the intensity that you're looking for so when i start running whether it's outside or on the runner i always hit a solid four to six minutes just like an easy job pace from there from outside i usually work on some high knees and some butt kicks so i also do that on the runner but i make sure to hold on to the side so i'll just think about pulling my knees up like i'm doing a high knees it took me a second there and then i'll stride it out and i'll usually go through that three to four times then i'll do the same thing with butt kicks i'll hold on to the side i'll pull my feet to my butt just so i'm starting to fire my hamstrings fire my calves fire my glutes and then i'll strike it out and then from there i'll go through three to four rounds of each of those followed by some pickup sprints so what that's going to look like is i'm going to go about 10 to 15 seconds hard getting up to the speed that i think i want to hold holding it there for just a second and then i'll come back down for about 40 seconds so i'll show you guys a pickup [Music] the way i like to do these pickups i work in a solid three to four each one gets a little faster so maybe on that first one i didn't hit exactly the speed i wanted the next one i tried to get a little faster then a little faster until i feel like my heart rate has elevated and i'm feeling good on the runner then i start my workout [Music] attention attention [Music] and fat checks potential last test is that you that you ain't with taz yes turn up the bass now go i need the horse to hear my flow my flow act like you know one two three we've been here before [Music] out of these is no pressure no pressure just pleasure just pleasure this all the things i get this all the things i get need pressure need pressure that was a really good workout so i did something similar last week and this week i tried to up my miles per hour just a little bit and hold it and not fall off and i was able to do so and i was even able to get a little faster on my 30-second sprint so it just shows you like building confidence and getting used to that higher heart rate really will take you further in your fitness level but i did promise you guys i would share with you a couple things that i noticed versus indoor indoor running on the assault runner versus being outside on the assault runner for me it's a lot more challenging to keep a pace so outside i can run a pretty comfortable 6 30 mile not feeling too strenuous um and i could do repeats at that pace or even a seven minute mile on here i'm struggling to get anywhere close to a 630 mile when i'm doing my all out sprints i'm actually closer to like a 558 so this is just a little bit harder for me because i think on the assault runner you have to think more about pulling the tread so i'm as i step i'm pulling with my hamstring and glue and then also i want to make sure that i'm not traveling forwards or backwards on it because when i step forwards it gets going really really really fast and i feel like i'm out of control where if i float to the back of it it's going to slow down so those are a couple things that i notice along with muscle fatigue so i just feel my lower body working a lot harder and just getting a lot more fatigued to pull this tread almost like there's slight resistance if we had a resistance band outside running i notice it's a lot easier to keep that turnover and to feel like i'm floating so when i'm running i like to think about propelling myself forward so i don't want to be resting on the ground long because that's just wasted time and wasted energy as soon as one foot hits i like to transfer that momentum to pushing me forward and i don't feel that fatigue in my hamstrings and glutes as much i also find it much easier to keep my rhythm of my arms because i'm not worried about hitting the side posts even though i don't think i ever hit them in here i just always feel like they're right there and then also it's just easier to hold a pace i find it really beneficial to run on both because you never know if they're going to put the tread in the competition or if you're going to be running outside so it's good to know that you can do both and i think they both highlight each other so i just like to incorporate both into my training it feels like it's three degrees outside so i chose to do this inside today one focus that i've really started to work on myself the more i run on this thing is thinking about staying between these uprights so making sure i'm not traveling forward and backwards by trying to hold my body and my midline right in the middle of the uprights and that allows me to find that sweet spot on the tread the other thing that when i focus on this i notice my speed naturally picks up is cadence so like i talked about outside we're propelling ourselves forwards when i'm on here i don't think as much about that because obviously i'm staying in one spot i'm thinking more about pulling the tread when i pull sometimes i leave my foot on it too long so instead if you're running on a tread often think about your cadence think about being light and continuing to pick your knees up and not spending a whole bunch of time on that tread but turning over those feet like a metronome try to find a rhythm and stick to that and that really helps me increase my pace when i'm running on a tread all in all it was a really good workout drenched in i'm drenched in sweat i really like these sessions i prefer to do longer running so i'd prefer to run to five to seven minutes at one pace these intervals are a lot harder for me but i know that it's making me fitter and it's helping me reach that top end of that fitness so when i'm hitting a bunch of ground overhead and i'm hitting a bunch of burpees i'm used to breathing hard because i'm breathing hard on this runner and it definitely transfers so if you're not incorporating intervals to your training i highly recommend it it's just gonna take your fitness to a whole nother level i hope you guys really enjoyed this video if you did please smash the like button it definitely helps our channel give this workout a go it was super awesome and the nice part about it is you do end up accumulating a good distance just because there's that active recovery and jog but only half or a little less than half the workout is actually at that really high intensity so definitely give it a go comment below with anything else you guys want to see and have a great day [Music] um you

Channel: Kristi Eramo

Views: 20,134

Rating: 4.959866 out of 5

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Id: Qm_5tQTphD4

Length: 10min 5sec (605 seconds)

Published: Sun Feb 14 2021