WOD #110 "Bad-assett"

Today's workout is dedicated to my friend, my hero, and lucky for me, my client, Mr. Nick Bassett. Yesterday, after a grueling 29 hours of continuous movement, he became the oldest finisher to cross the line of the prestigious Western States 100 Mile Race. Stay tuned for the video and article documenting this incredible expedition and accomplishment first hand, soon to come later this week. 

Warm Up

3:00 Progressive Run
Start at a very easy pace and increase your speed or incline (if on a treadmill) every 0:30 for 3:00. 

Mobility

Runner's Dynamic Warm Up

Workout

Run each of the following according to the paces described. This is meant to help you keep your times consistent as you get more fatigued. If you are unfamiliar with pacing, this will help you learn! There is a guideline to what your RPE (Rating of Perceived Exertion) translates to in work %.  Rest for the amount of time it took you to run the previous distance (this = x).

Run 400m @ 70% effort
Rest for x
Run 600m @ 90%
Rest for x
Run 400m @ 70%
Rest for x
Run 800m @ 90%
Rest for x
Run 400m @ 80%
Rest for x
Run 1,000m @ 100%

​Trainer Notes:
Effort
70% = hard, but you can talk normally within ~10-20 seconds when you cross the line
80% = hard, legs and lungs are burning, you can talk normally within ~20-40 seconds
90% = legs and lungs are burning by the end, but you could have gone a bit faster
100% = you could not have given it anymore 

Recommended Stretches

Major Muscle Groups

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