"CHARITY SICKO"

Type: Power Endurance/Strength Endurance

Warm up: Row 500m, then .....
10-9-8-7-6-5-4-3-2-1
Elevated Push Up (feet on 20" box)

(2) 5 Rounds
10x Sandbag halfmoons @ 45# bag
15x Dips at 12kg kettlebell

(3) 5 Rounds
15x Swings @ 32kg kettlebell
10x Floor wipers each side @ 185#

Comments:

"Charity Sicko" hammers the core and upper body - leaving the legs mostly alone. The loading above is what I used - you can make this as hard as you want - I always vote for going heavy.

Except for the sandbag halfmoons - where 45# is about all I could handle. Many of my female athletes worked the 30# bag no problem, and could have easily handled something heavier.

I received the following e-mail from Sweden:

EMAIL:

Hi Rob!

Thank you for sharing so much on your site. Having
read about your running problems I thought I just
could give someting back.
I used to be just like you, up until I read an
Interview with Anton Krupicka in "Trailrunner
Magazine".
I don't remember excactely what issue number it was,
but if you get in touch with the mag I'm sure they can
sort you out.

Anyway, Anton is known as the "naked guy" for his
minimalist approach to ultra running. This includes
his simplification of shoes: he cuts away and strips
down already stripped down shoes and explains in the
article how overbuilt modern running shoes are
actually hurting your running form. It goes without
saying that he runs with a mid- to forefoot stride and
in the article he explained a little about the theory.
Anyway, in the next issue a guy namned Lowe had
written a long reply to teh Krupicka interview where
he further elaborated on the theme. And it is all
really natural. Take of your shoes and run over a
parking lot and there's is not any other way of
running, without of destroying yourself.

Having read this I decided to try it out myself. As
suggested in the articles I ran barefoot on a
treadmill twice, 5 and 10 minutes, and then took it to
the woods. It worked like a charm and I was able to
run a pretty gruelling trail marathon last spring
without any pain in knees, ankles or anywhere else!!!

Now a lot of people are calling this chi running, POSE
running, and whatnot.
The bottom line is that this is the true form of human
running and overbuilt shoes does not fit since the
excessive padding in the heel area lifts the heel,
thus shortening the achilles tendon and muscles in the
back of the leg, wich in turn hinders them from
working properly.
Inov-8 and La Sportiva make shoes that work. And try
to get hold of the Trailrunning issues, they are
really worth reading.

Thanks again for a great site and good luck with your
running, you seem to be on the right track.

Best regards,

Per, Sweden.

COMMENTS:

I searched the Trail Runner magazine website, but couldn't find the interview Per refers to - but I did find plenty about Tony Krupicka, including his blog at antonkrupicka.blogspot.com.

This guy is a machine! Here is Krupicka's training schedule from last week - he ran 187 miles, including a 46-miler!

Week Log: April 14-20

Mon-AM: 18 miles (2:30) Oldham-Brookbank-Schultz Pass Rd in Flagstaff w/ KyleWore FFs, but it was a bit too rocky for that.PM: 5.5 miles (:43) Rio de Flag out and back w/ Kyle

Tue-AM: 25 miles (4:02) Zane Grey Course out and back w/ Kyle Ran the first ~12 miles of the ZG course. Almost stepped on a big rattlesnake.

Wed-AM: 21.5 miles (3:01) Schultz Pass Rd to Weatherford Trail in Flag. Felt pretty terrible. Just tired. Almost got to 10K' on W'ford trail.
PM: 5 miles (:40) Downtown Flagstaff
Felt better after a 2hr nap.

Thu-AM: 12 miles (1:40) Buffalo Park-Upper Oldham to the top of Mt. Elden
Feeling a bit better, still a little tired.

Fri-AM: 31 miles (5:10) Hermit's Rest-Tonto-South Kaibab in GC w/ Scott. Awesome awesome run, and I felt great on the climb out.

Sat-AM: 46 miles (7:31) Grand Canyon Double Crossing (South/North Kaibab-Bright Angel) in 7:24
Started with a big group and ended up having a wonderful day in the canyon. Bonked really hard on the climb back up Bright Angel because I was stupid and didn't bring enough gels (only ate 7). I can see now why the R2R2R is so alluring.

Sun-AM: 14 miles (1:52) Fisher Point in Flagstaff w/ Scott, Ian, Kyle
Tired--happy to be done.
PM: 9 miles (1:11) Rio de Flag to AZ trail in the FFs
Feeling nice and chipper.

Total: 187 miles (28:20)

A very very solid week of running. It was great exploring the non-corridor trails in the Grand Canyon these last couple of weekends and then to cap it off with a fun double crossing. I look forward to doing more in the future. I think it's time to taper a bit for Zane Grey now.

Dan - get ups with the 80#'er.

Marybeth

Connie

Jackie suffers through the swings.