“The Do Loop”

5 Rounds for time
400m run
20/15 cal bike
500m row
*45 min time cap*

**Long back story..

This workout pays homage to my ultra marathon roots. Today marks 2 weeks since the 27th annual Bull Run Run 50 Miler. This is an event I have completed 10 times since 2004. It is a race, and course, that is near and dear to my heart. In 2017, I finished it for the 10th time with a final time of 10:46:33 – my 3rd fastest time.

My training leading up to BRR and MMT100 (for my 6th finish) four weeks later included a more challenging version of the workout above. I wanted a long workout, but something I couldn’t just slog through. I wanted something that forced me to move consistently as if I were moving from one aid station to the next in an ultra marathon. I was drawn to this workout on Instagram called ‘triathlon’ mostly because of the name since I have completed about 10 Ironman Triathlons between 2002-2011. I had a feeling it was meant to be, but needed some modifications.

The name “Do Loop” comes from the southern section of the Bull Run-Occoquan Trail that makes up miles 33-36 (approximately) of the Bull Run Run course. If you are unfamiliar with the course and out there on a training run, it is easy to get stuck in this section, so you end up “doing the loop” multiple times.

Today you will be “doing the loop” 5 times since you’re not training for an ultramarathon. The original workout – the “Ultra Do Loop” – is 10 rounds. The two times I have completed it, it has taken me about 75 minutes. It was the perfect test of suffering – mentally and physically – that I needed for those events. Each race has a ‘time cap’ that you must reach each aid station by in order to continue on. This includes the time spent at aid stations to change clothes, go to the bathroom, refuel, etc. My goal for TUDL was 2 minutes per movement, which was a high standard.

*Your* goal is to try and hold a steady pace that works for YOU. There is no place to rest on this workout. Can you finish under 30 minutes? Under 40 minutes? 5 rounds, 3 minutes per station with water, toweling off, walking between pieces of equipment = 45 minutes.

You know you are physically capable of completing each movement. Put them all together, tell your mind to shut up, and get it done.

Here is my race report from 2017 – pictures excluded.

Weekend reading

“What is Fatigue?”