How powerful is the running mind?
The connection between body and mind is an undeniable phenomenon. When working together they can achieve unbelievable things… but what happens when they aren’t fully in sync?
I started working with Tom on my running form after the summer of 2023. After asking myself a lot of questions, I was faced with an uncomfortable truth – I didn’t have all the answers.
A new running challenge: feeling the mind-muscle connection
I have been running for years. I know how to strategize a race. I know when to push hard and sometimes (but not always) I know when to pull back.
I’ve studied countless videos and photos of myself running. I know exactly what it looks like: my right foot is off at an angle; my left arm crosses my body more than my right arm does and my heels rarely touch the ground.
I’m not unaware of what’s happening when I’m running, I just hadn’t been feeling it.
During a drill in my first run form session, Tom surprised me with a simple question: “How did that movement feel when you placed your foot here instead of there?”
The blank look I have him was perhaps all the feedback he needed. I honestly had no idea; I simply wasn’t connecting my mind and body at all.
Progress is never linear
I still go through entire runs where my mind wanders or I chat away to others, and any thoughts about my form goes out of the window. But I have learnt to cue myself and take on more cues from others.
I now feel the left side of my core as I run the bend at track, I relax my shoulder when I get tired, I create impact on the floor with meaning to propel myself up and forward, and (when I remember) I check to see how straight my foot is when I walk.
Running for numbers on a clock or simply for my own mental health has always been on the easier side for me. My journey forging a stronger mind-body connection when I run has become a new challenge – and I can’t wait to see where it takes me.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
GYMNASTICS
This week is working on or developing our Butterfly pull-ups / Chest To Bar while continuing to work on our Hand Stand Push Ups!
PURE STRENGTH
Monday - Monday will be lower body focused continuing the progression of paused squats looking at a 1s pause, paired with split squats, sissy squats & more
Wednesday - We go upper body to 8 x 3 deadstop strict press partnered up with some strict pulling strength & shoulder accessories
All & everyone is welcome, and the Pure Strength crew can’t wait to see you there!
WEIGHTLIFTING
Snatch focus
2 position snatch focus
2 reps from high hang
1 from below the knee.
Then % work of heavy singles. Try to have no misses or you start again
Monday Ride
This weeks session continues our standing start series with slightly extended efforts. This is the ultimate way to develop how quickly and how powerfully you develop power on the bike.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
https://goo.gl/maps/NqeohJW2tmRDCocH8
Track Tuesday
The track is fixed and we are back on it! This week is a mix of distances, from 800 down to 200’s!
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday Ride
The Coffee one! Once every 4 weeks we put aside our hammer time intervals ride as a pack for 90mins. Coffee post ride is an option!
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
This weeks sesssion is a negative split session, we start with an easy start and finishes with 17X 1 minute hard 1 minute easy.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Easy and Strength
Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.
We will then spend 30 mins in the gym, to help you run strong. This week we will decrease the reps from last week, but look to increase the weights!
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we will be running 800s down to 200s. A chance for you to real dial in that speed as the reps get shorter in length.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
Today we are running 100m efforts through the park behind InnerFight. These should be run at a 9/10 as you have a nice generous 300m recovery.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After a nice easy block of running we will go into 1 min on, 1 min off for the second half of the session. Aim to hit 7/10 on the "on".
Sunday
Time: 10:15am
Location: InnerFight
Session: Nutrition Seminar with Carmen Bosmans
Performance Coach, Carmen Bosmans, will be hosting a nutrition seminar for our LRC members to help them ensure that they are fueling their running.
*Track Tuesday and Coffee Run will host male and female runners
Kicking the week of with testing our sumo deadlift for a heavy set of 3 reps followed by a brutal combination of deadlifts, box jumps + assault bike. Tuesday we are back to push press followed by a partner rowing + wall walk workout. Wednesday has all the variations of squats you will ever need, Thursday we focus on some gymnastics under fatigue alternating between toes to bar + pull ups. Friday is the workout of the week - YOU WILL NOT WANT TO MISS IT.
Monday:
Strength:
Sumo Deadlifts
Conditioning:
EMOM x 20 minutes:
Min 1) 3 Sumo Deadlifts + 3 High Box Jumps
Min 2) Max Calorie Assault Bike
RX = 100 / 70kg
*Target = 150 / 100 Cal AAB
Tuesday:
Strength:
Push Press
Conditioning:
Partner Workout
7 rounds for time:
300m Row
6 Wall Walks
1 Partner Working 1 Partner Holding SB 70/50kg
Wednesday:
Strength:
Back Squats
Conditioning:
20 minute AMRAP
25 Single Unders
10 Deck Squats
25 Double Unders
20 A Jumps
25 Cross Over Singles
30 Air Squats
Thursday:
Strength:
A) Narrow Grip Chin Ups + L Sit Hold
Conditioning:
2:00 mins on : 2:00 mins off x 6 sets
20/15/10 Cal Ski (mod buy in pace)
AMRAP Toes To Bar / Pull Ups *
* Alt gymnastics movement each round
Friday:
One of the Greats! Therappppyyyyyy!
The connection between body and mind is an undeniable phenomenon. When working together they can achieve unbelievable things… but what happens when they aren’t fully in sync?
I started working with Tom on my running form after the summer of 2023. After asking myself a lot of questions, I was faced with an uncomfortable truth – I didn’t have all the answers.
A new running challenge: feeling the mind-muscle connection
I have been running for years. I know how to strategize a race. I know when to push hard and sometimes (but not always) I know when to pull back.
I’ve studied countless videos and photos of myself running. I know exactly what it looks like: my right foot is off at an angle; my left arm crosses my body more than my right arm does and my heels rarely touch the ground.
I’m not unaware of what’s happening when I’m running, I just hadn’t been feeling it.
During a drill in my first run form session, Tom surprised me with a simple question: “How did that movement feel when you placed your foot here instead of there?”
The blank look I have him was perhaps all the feedback he needed. I honestly had no idea; I simply wasn’t connecting my mind and body at all.
Progress is never linear
I still go through entire runs where my mind wanders or I chat away to others, and any thoughts about my form goes out of the window. But I have learnt to cue myself and take on more cues from others.
I now feel the left side of my core as I run the bend at track, I relax my shoulder when I get tired, I create impact on the floor with meaning to propel myself up and forward, and (when I remember) I check to see how straight my foot is when I walk.
Running for numbers on a clock or simply for my own mental health has always been on the easier side for me. My journey forging a stronger mind-body connection when I run has become a new challenge – and I can’t wait to see where it takes me.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
Monday Ride
This weeks session continues our standing start series with slightly extended efforts. This is the ultimate way to develop how quickly and how powerfully you develop power on the bike.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
https://goo.gl/maps/NqeohJW2tmRDCocH8
Track Tuesday
The track is fixed and we are back on it! This week is a mix of distances, from 800 down to 200’s!
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday Ride
The Coffee one! Once every 4 weeks we put aside our hammer time intervals ride as a pack for 90mins. Coffee post ride is an option!
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
This weeks sesssion is a negative split session, we start with an easy start and finishes with 17X 1 minute hard 1 minute easy.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Easy and Strength
Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.
We will then spend 30 mins in the gym, to help you run strong. This week we will decrease the reps from last week, but look to increase the weights!
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we will be running 800s down to 200s. A chance for you to real dial in that speed as the reps get shorter in length.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
Today we are running 100m efforts through the park behind InnerFight. These should be run at a 9/10 as you have a nice generous 300m recovery.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After a nice easy block of running we will go into 1 min on, 1 min off for the second half of the session. Aim to hit 7/10 on the "on".
Sunday
Time: 10:15am
Location: InnerFight
Session: Nutrition Seminar with Carmen Bosmans
Performance Coach, Carmen Bosmans, will be hosting a nutrition seminar for our LRC members to help them ensure that they are fueling their running.
*Track Tuesday and Coffee Run will host male and female runners
Kicking the week of with testing our sumo deadlift for a heavy set of 3 reps followed by a brutal combination of deadlifts, box jumps + assault bike. Tuesday we are back to push press followed by a partner rowing + wall walk workout. Wednesday has all the variations of squats you will ever need, Thursday we focus on some gymnastics under fatigue alternating between toes to bar + pull ups. Friday is the workout of the week - YOU WILL NOT WANT TO MISS IT.
Monday:
Strength:
Sumo Deadlifts
Conditioning:
EMOM x 20 minutes:
Min 1) 3 Sumo Deadlifts + 3 High Box Jumps
Min 2) Max Calorie Assault Bike
RX = 100 / 70kg
*Target = 150 / 100 Cal AAB
Tuesday:
Strength:
Push Press
Conditioning:
Partner Workout
7 rounds for time:
300m Row
6 Wall Walks
1 Partner Working 1 Partner Holding SB 70/50kg
Wednesday:
Strength:
Back Squats
Conditioning:
20 minute AMRAP
25 Single Unders
10 Deck Squats
25 Double Unders
20 A Jumps
25 Cross Over Singles
30 Air Squats
Thursday:
Strength:
A) Narrow Grip Chin Ups + L Sit Hold
Conditioning:
2:00 mins on : 2:00 mins off x 6 sets
20/15/10 Cal Ski (mod buy in pace)
AMRAP Toes To Bar / Pull Ups *
* Alt gymnastics movement each round
Friday:
One of the Greats! Therappppyyyyyy!
GYMNASTICS
This week is working on or developing our Butterfly pull-ups / Chest To Bar while continuing to work on our Hand Stand Push Ups!
PURE STRENGTH
Monday - Monday will be lower body focused continuing the progression of paused squats looking at a 1s pause, paired with split squats, sissy squats & more
Wednesday - We go upper body to 8 x 3 deadstop strict press partnered up with some strict pulling strength & shoulder accessories
All & everyone is welcome, and the Pure Strength crew can’t wait to see you there!
WEIGHTLIFTING
Snatch focus
2 position snatch focus
2 reps from high hang
1 from below the knee.
Then % work of heavy singles. Try to have no misses or you start again
The connection between body and mind is an undeniable phenomenon. When working together they can achieve unbelievable things… but what happens when they aren’t fully in sync?
I started working with Tom on my running form after the summer of 2023. After asking myself a lot of questions, I was faced with an uncomfortable truth – I didn’t have all the answers.
A new running challenge: feeling the mind-muscle connection
I have been running for years. I know how to strategize a race. I know when to push hard and sometimes (but not always) I know when to pull back.
I’ve studied countless videos and photos of myself running. I know exactly what it looks like: my right foot is off at an angle; my left arm crosses my body more than my right arm does and my heels rarely touch the ground.
I’m not unaware of what’s happening when I’m running, I just hadn’t been feeling it.
During a drill in my first run form session, Tom surprised me with a simple question: “How did that movement feel when you placed your foot here instead of there?”
The blank look I have him was perhaps all the feedback he needed. I honestly had no idea; I simply wasn’t connecting my mind and body at all.
Progress is never linear
I still go through entire runs where my mind wanders or I chat away to others, and any thoughts about my form goes out of the window. But I have learnt to cue myself and take on more cues from others.
I now feel the left side of my core as I run the bend at track, I relax my shoulder when I get tired, I create impact on the floor with meaning to propel myself up and forward, and (when I remember) I check to see how straight my foot is when I walk.
Running for numbers on a clock or simply for my own mental health has always been on the easier side for me. My journey forging a stronger mind-body connection when I run has become a new challenge – and I can’t wait to see where it takes me.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Easy and Strength
Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.
We will then spend 30 mins in the gym, to help you run strong. This week we will decrease the reps from last week, but look to increase the weights!
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we will be running 800s down to 200s. A chance for you to real dial in that speed as the reps get shorter in length.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
Today we are running 100m efforts through the park behind InnerFight. These should be run at a 9/10 as you have a nice generous 300m recovery.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After a nice easy block of running we will go into 1 min on, 1 min off for the second half of the session. Aim to hit 7/10 on the "on".
Sunday
Time: 10:15am
Location: InnerFight
Session: Nutrition Seminar with Carmen Bosmans
Performance Coach, Carmen Bosmans, will be hosting a nutrition seminar for our LRC members to help them ensure that they are fueling their running.
*Track Tuesday and Coffee Run will host male and female runners
Kicking the week of with testing our sumo deadlift for a heavy set of 3 reps followed by a brutal combination of deadlifts, box jumps + assault bike. Tuesday we are back to push press followed by a partner rowing + wall walk workout. Wednesday has all the variations of squats you will ever need, Thursday we focus on some gymnastics under fatigue alternating between toes to bar + pull ups. Friday is the workout of the week - YOU WILL NOT WANT TO MISS IT.
Monday:
Strength:
Sumo Deadlifts
Conditioning:
EMOM x 20 minutes:
Min 1) 3 Sumo Deadlifts + 3 High Box Jumps
Min 2) Max Calorie Assault Bike
RX = 100 / 70kg
*Target = 150 / 100 Cal AAB
Tuesday:
Strength:
Push Press
Conditioning:
Partner Workout
7 rounds for time:
300m Row
6 Wall Walks
1 Partner Working 1 Partner Holding SB 70/50kg
Wednesday:
Strength:
Back Squats
Conditioning:
20 minute AMRAP
25 Single Unders
10 Deck Squats
25 Double Unders
20 A Jumps
25 Cross Over Singles
30 Air Squats
Thursday:
Strength:
A) Narrow Grip Chin Ups + L Sit Hold
Conditioning:
2:00 mins on : 2:00 mins off x 6 sets
20/15/10 Cal Ski (mod buy in pace)
AMRAP Toes To Bar / Pull Ups *
* Alt gymnastics movement each round
Friday:
One of the Greats! Therappppyyyyyy!
GYMNASTICS
This week is working on or developing our Butterfly pull-ups / Chest To Bar while continuing to work on our Hand Stand Push Ups!
PURE STRENGTH
Monday - Monday will be lower body focused continuing the progression of paused squats looking at a 1s pause, paired with split squats, sissy squats & more
Wednesday - We go upper body to 8 x 3 deadstop strict press partnered up with some strict pulling strength & shoulder accessories
All & everyone is welcome, and the Pure Strength crew can’t wait to see you there!
WEIGHTLIFTING
Snatch focus
2 position snatch focus
2 reps from high hang
1 from below the knee.
Then % work of heavy singles. Try to have no misses or you start again
Monday Ride
This weeks session continues our standing start series with slightly extended efforts. This is the ultimate way to develop how quickly and how powerfully you develop power on the bike.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
https://goo.gl/maps/NqeohJW2tmRDCocH8
Track Tuesday
The track is fixed and we are back on it! This week is a mix of distances, from 800 down to 200’s!
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday Ride
The Coffee one! Once every 4 weeks we put aside our hammer time intervals ride as a pack for 90mins. Coffee post ride is an option!
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
This weeks sesssion is a negative split session, we start with an easy start and finishes with 17X 1 minute hard 1 minute easy.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
The connection between body and mind is an undeniable phenomenon. When working together they can achieve unbelievable things… but what happens when they aren’t fully in sync?
I started working with Tom on my running form after the summer of 2023. After asking myself a lot of questions, I was faced with an uncomfortable truth – I didn’t have all the answers.
A new running challenge: feeling the mind-muscle connection
I have been running for years. I know how to strategize a race. I know when to push hard and sometimes (but not always) I know when to pull back.
I’ve studied countless videos and photos of myself running. I know exactly what it looks like: my right foot is off at an angle; my left arm crosses my body more than my right arm does and my heels rarely touch the ground.
I’m not unaware of what’s happening when I’m running, I just hadn’t been feeling it.
During a drill in my first run form session, Tom surprised me with a simple question: “How did that movement feel when you placed your foot here instead of there?”
The blank look I have him was perhaps all the feedback he needed. I honestly had no idea; I simply wasn’t connecting my mind and body at all.
Progress is never linear
I still go through entire runs where my mind wanders or I chat away to others, and any thoughts about my form goes out of the window. But I have learnt to cue myself and take on more cues from others.
I now feel the left side of my core as I run the bend at track, I relax my shoulder when I get tired, I create impact on the floor with meaning to propel myself up and forward, and (when I remember) I check to see how straight my foot is when I walk.
Running for numbers on a clock or simply for my own mental health has always been on the easier side for me. My journey forging a stronger mind-body connection when I run has become a new challenge – and I can’t wait to see where it takes me.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
The connection between body and mind is an undeniable phenomenon. When working together they can achieve unbelievable things… but what happens when they aren’t fully in sync?
I started working with Tom on my running form after the summer of 2023. After asking myself a lot of questions, I was faced with an uncomfortable truth – I didn’t have all the answers.
A new running challenge: feeling the mind-muscle connection
I have been running for years. I know how to strategize a race. I know when to push hard and sometimes (but not always) I know when to pull back.
I’ve studied countless videos and photos of myself running. I know exactly what it looks like: my right foot is off at an angle; my left arm crosses my body more than my right arm does and my heels rarely touch the ground.
I’m not unaware of what’s happening when I’m running, I just hadn’t been feeling it.
During a drill in my first run form session, Tom surprised me with a simple question: “How did that movement feel when you placed your foot here instead of there?”
The blank look I have him was perhaps all the feedback he needed. I honestly had no idea; I simply wasn’t connecting my mind and body at all.
Progress is never linear
I still go through entire runs where my mind wanders or I chat away to others, and any thoughts about my form goes out of the window. But I have learnt to cue myself and take on more cues from others.
I now feel the left side of my core as I run the bend at track, I relax my shoulder when I get tired, I create impact on the floor with meaning to propel myself up and forward, and (when I remember) I check to see how straight my foot is when I walk.
Running for numbers on a clock or simply for my own mental health has always been on the easier side for me. My journey forging a stronger mind-body connection when I run has become a new challenge – and I can’t wait to see where it takes me.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work