Pump and Run

Yesterday was the first annual (maybe) Pump and Run with co-workers.

Rules: Bench 1 set max reps of your bodyweight (100% for age 0-39, 90% for 40-44; 80% for age 45-49, etc). Then run a 5k. Total time is 5k time minus 30 seconds for each bench rep.

Even after a long business trip by one Dave Novak, I pretty much figured this was a battle for 2nd. Dave rips out 25 reps at 145 lbs and also know he can hit close to 20 min on a 5k. You do the math.

So onto 2nd place battle. The rest of us were pretty close in bench reps ranging from 17 to 13. I was at 15 tied with Roman Dreussi. Gromosiak was at 16, Culver at 17, Sturm at 13. We staggered the 5k start based on bench reps x 30 seconds. Dave had 2+ laps in before anyone else was running. Roman and I started at the same time. I bolted from the line at a fast pace with the goal of catching Novak who was on his 4th lap. I quickly caught and passed Mosey, then caught Novak on my 2nd lap. I was able to stick with him for 2 laps but realized the pace was a bit too high. We did pass Culver, so now i was 2nd place on the track.

I then turned my attention to Roman who was just a bit behind me to make sure I was staying ahead. I built a good gap and looked good for 2nd. Times were being called out to us and I was close to a personal best so I kept upping the pace a bit. Did a full out sprint for the last 200m and that HURT. Ended up at 21:48 for the 5k, very close to a PB.

We then enjoyed a great cookout at the Culver's and put down enough burgers and salad for a few days. Great competition and fun. We then warned everyone that there may be a similar competition later this year, but with more of a CrossFit focus. Multiple workouts with some strength/met con/agility aspects. Give me a shout if this interests you...

Later.

Finally purchased my 2010 USCF license and hope to break it in soon...RATL IV?