As your competence increases, your confidence increases.

Day 1 (Monday, Feb. 20, 2017): Recovery Run (2 miles) + Chest & Shoulders

After that huge accomplishment last week with the 5K, I was feeling good! So I ran my recovery run at a 10 minute pace which is much faster than my usual easy run.

Day 2: Rest Day (Missed Day — Rest of the week offset by 1)

Day 3: Intervals [5 min WU, 2x(5 min @ TH +1 min recovery jog), 2 min recovery jog, 2x(5 min @ TH + 1 min recovery jog), 5 min CD]

I finished this tough run with a 10:00 pace with 3.72 miles!

Day 4: Easy Run (3 miles)

Finished with a 10:09 pace! The confidence just had me feeling good!

Day 5: 30 Minute Bike + Conquer Ninja

Road trip!! Jay, Lisa and I made our way to Minnesota to participate in the UNAA Qualifiers Ninja Competition. Well…they participated, I played around. From ninja-ing around, I noticed that I had a lot of technique I needed to progress on in terms of swinging and transitioning, which is going to be necessary for me to succeed on the upper body obstacles in races such as the rigs.

Day 6: Easy Run (3 miles) + Biceps & Triceps

Finished with another 10:00 minute pace for 3.07 miles. Wooh! My average pace for the entire week was around the 10:00 minute mark!

Day 7: Long Run (6 miles — Missed)

Noooo! The momentum came to a halt as I missed my last run of the week.

Overall, it was a great week! Because of the excitement from the previous week’s progression assessment, I wanted to challenge and push just a bit harder this week. The journey to OCR World Championship is trucking along!