Tag Archives: training

Pushing Beyond Your Comfort Zone

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I want to first say that I apologize for being so absent on the blog lately. I also want to give a fair warning that my work schedule over the next month is enough to make me cry just thinking about it, so it’s just not realistic for me to expect to blog more than once or twice per week for the next few weeks.

I’m not trying to be whiney at all, I’m just trying to let y’all know that I’m not abandoning the blog or ignoring it on purpose, I just legitimately haven’t had time to write. I’m also gearing up to start four weeks of Carb Back Loading on Monday, which is either going to be totally awesome or totally awful. I can’t decide which yet, but I’ll keep you posted.

Ok, time to stop being a whiney baby and actually talk about something relevant today.

I want to talk a little bit about pushing out of your comfort zone.

The other day I showed up for my normal Wednesday stadium run with the November Project, super pumped to run the stadium since the snow that was covering it last week had finally melted. I had done an easy stadium workout on Sunday afternoon, and was excited to get out there with the whole November Project tribe (about 200 people) and get my butt kicked by those giant concrete steps.

Unfortunately, due to unforeseen circumstances, we ended up not being able to use the stadium and had to do a track workout instead. The first thought that went through my head was “Ummm I don’t think I’ve been on a track in years”, and the second was this:

Track Workout?

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The leaders of NP had us do a workout that was alternating 400m sprints with 10 burpees. Now, to be honest, I love the stadium. I’m used to the stadium. Even though it kicks my ass every time, I know what to expect from those giant stairs. But the track? That’s a whole new beast. I have said before about how much I hate steady, flat running. Granted, this wasn’t a distance run, but it was running. On a track. At 6:30 am.

But My good friend Mandy and I did as we were told, and got to doing the sprints and burpees until we both thought we were going to die. Over all, we ended up doing 7 rounds (7 x 400m and 70 burpees total).

And you know what? I actually loved it. I loved the feeling of the ground moving beneath my feet, I loved feeling the speed at which I was moving, I just really loved the whole thing.

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Wait, no. That was a total lie. I didn’t love it at all. I actually hated every second of it. Yes, I still hate running.  What, you really thought one track workout was going to bring me over to the dark side?

But while I obviously didn’t love the running, what I actually did love (besides the comraderie that came from completing such a heinous workout with such an amazing group of people) was the feeling I got when Mandy and I finished the workout. We pushed our limits, and we put everything we had into that damn track.  When we finished, my legs were crushed, and my lungs were on fire. I hadn’t run a sprint longer than 100 yds in years, and I just did 7  x 400s?  The best thing about it though, was knowing that I pushed way beyond my comfort zone. Yes, I was moving about as fast as a sloth compared to some of those other more seasoned runners, but I pushed my hardest on every 400. I ignored the fact that my brain was screaming “THIS EFFING SUCKS” during every lap around the track, and instead focused on the person in front of me. If they could do it, I could do it. If they could push their limits and finish this workout, why shouldn’t I do the same thing?

I’ll say it again, I still hate running. Like, really hate it. And if you asked me to go to the track and run 7 x 400s right now, I’d probably laugh in your face (well let’s face it, my hamstrings are still recovering anyway). But I’m sure as hell glad I did it, and glad that I didn’t just say “Oh, no stadiums today? I hate the track, I’m going home”. Nope, I stayed, I conquered… and then I foam rolled like a boss.

Today’s a lift day. Considering that last week I maxed out my squat, I’m probably not going to be pushing any limits today, but I am going to push outside of my comfort zone. Because if your workouts or training sessions are comfortable? I’m sorry, you’re just not doing it right.

Are you able to push yourself outside of your comfort zone or do you need someone else to do that for you? Have you ever dreaded a workout and then ended up loving it? 

Workout Special: The 550

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I just want to start by saying a big Thank You to those who have commented (both on my blog and in person) on my last post. It is great to feel support from such a great network of people, and I’m definitely lucky to be part of a network of bloggers who are so caring, supportive, and just all around awesome!

Seriously, Thank you! I also just want to say that I have felt for a while like I needed to get my story out there, and even though it made me a little nervous to do so I’m definitely glad that I did — it was like a huge weight lifted off my shoulders being so honest with all of you.

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Sometimes we could all use a little boost from our friends

And now on to today’s post! Which, because I am lazy and don’t feel like writing a whole lot, is a workout for you. Don’t get me wrong though, this is a workout that will kick you right in the ass, and won’t take up your whole afternoon! If you need a break from the gym, or want to take advantage of a nice day outside, then this is for you.

All you need is your pretty little self and a football field (or a field big enough to be a football field). It will help to have the lines painted, but if not, you can just pace out the yard lines yourself (one full step is about a yard) and place markers where the lines would be.

Make sure before you do this that you get a good dynamic warm up in, at least 10-15 minutes of multiple joint movements so that you can properly warm up the tissue in all major muscle groups. This workout involves sprints and full-body work, so a good DWU is absolutely necessary for safety and performance!

The 550 

Sprint 10 Yds. – 10 Burpees 

Rest 20 Sec

Sprint 20 Yds – 20 Lunge Jumps (alternating legs)

Rest 20 sec

Sprint 30 Yds – 10 Squat Jumps

Rest 20 Sec

Sprint 40 Yds – 10 Pushups

Rest 20 Sec 

Sprint 50 Yds – 20 Bridges (Pelvic thrusts)

Rest 30 Sec

Sprint 60 Yds – 10 Burpees 

Rest 30 Sec

Sprint 70 Yds – 10 Squat Shuffles (5 each direction)

Rest 30 Sec 

Sprint 80 Yds – 20 Lateral line hops (double leg, back and forth over line)

Rest 30 Sec

Sprint 90 Yds – 10 Pushups

Rest 45 Sec

Sprint 100 Yds  - 60 Sec Plank

You’re Done!

Here’s the breakdown. You end up sprinting a grand total of 550 Yds (ahem, Title), with all of those other goodies thrown in as well. These are meant to be done with the exercise at each level performed directly following the sprint, a jog back to the start, and then the rest period.  This will not take you very long, so put your all into it!

If you get to the end and you feel like you still have some in the tank (some of you will), then take 60 seconds rest and do 1-2 more 100 yd sprints to finish off.

If you’re sprints aren’t lightning speed (mine certainly aren’t), that’s ok! Just do the best for you.

If you can’t do 10 solid pushups, do as many as you can and finish the rest from your knees. If you can’t hold a 60 second plank at the end, just do as long as you can with proper form.

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 If you have any questions about what any of these exercises are, just ask in the comments section or shoot me an email! Do you do sprints regularly? Do you like to take your workouts outside when the weather gets nice?