Weekly Wrap Up – 220516

Posted in Blog Weekly Wrap Up , May 24th, 2016

Welcome to this belated edition of the wrap up.  I want to start off by discussing about full effort.  We believe “full effort” is so important in our training that we have that phrase written on our wall.  There is a huge difference in performance and results when you train at half effort compared to giving it your full 100% effort.  Yes, training at full effort is hard.  It is even scary at times as you have to mentally force yourself to go to an uncomfortable place.  One of the scariest workouts for me is the 500m row.  It takes only about a minute and a half to complete, but for me to give full effort while my legs are burning and my lungs are screaming for air is incredibly challenging.  This is why we do short, high intensity workouts.  We see maximum benefit with minimal training time.  Having said that, you will notice that sometimes we will program training sessions that explicitly say 50%, 70%, or 90%.  We use these sessions to prioritize recovery or skill, but the majority of our training will be at maximum effort. If you haven’t been seeing results lately, you should ask yourself whether you truly gave it your full effort.  Full effort means full results.

Floyd had no problem giving full effort on Friday morning.  He was the only person in at the 6am class.  Every time he is the only one in the class, he would joke that we should cancel the class and go for pancakes.  This time I surprised him by making a bet with him that if he completed the workout within the 15 minute time cap, I would finally take him out for pancakes.  Now Floyd normally doesn’t need motivation for workouts, but this time he came flying out of the start and didn’t slow down.  He was close to finishing but I used my sneakiness and enforced a wall ball target of 10 feet while he normally shoots at the 9 foot target.  That was the game changer and pancake day has been postponed indefinitely for now.  Sorry Floyd!

I want to thank JD and Colleen for allowing Chris and I to join in on their 5k run on Tuesday.  JD and Colleen are training for the Manitoba half marathon and so far their training is doing well as I was trailing behind them the entire time struggling to keep pace.



Social Media Corner

This is where we recap the the picture or video that got the most views, likes, or comments of the week. Friday night coach karaoke is the winner this week and will be a strong contender for the Shinobi social media award of the year.


Shinobi Performance of the Week

This week the award goes to our husband and wife duo, Matt and MD. They prove to us that couples that train together, stay together. This week they traveled to Fargo for their run. MD completed the 10k in 1:23:55 and Matt completed the full marathon in 3:56:28. Great job!