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Running 250kms in 33hrs non-stop!
Coach Rob Jones Completes Historic Spartathlon Race in 33 Hours!
Coach Rob Jones Completes Historic Spartathlon Race in 33 Hours!
Now, this is EPIC.
Over the weekend, Rob proudly represented Great Britain in the Spartathlon, a historic 250km ultra-distance race that brings together over 350 athletes to face its punishing course across Greece.
Owing to its unforgiving weather conditions and strict time constraints at 75 control points, the Athens to Sparta route is one of the world's most challenging and rewarding ultra-distance races. To enter the Spartathlon lottery, runners must complete a qualifying race, such as a registered 24-hour ultra, and achieve a specific distance within that time frame.
Saturday, September 30th, 2023, saw 380 runners begin the gruelling 250km race. With a mere 36-hour window to complete the Spartathlon, 67% of athletes crossed the finish line on Sunday evening.
Rob completed the race in 33 hours.
Rob faced numerous highs and lows throughout the event, yet he never faltered. After the initial 80km, Rob felt like he was nearing the finish line, only to realise he had covered one-third of the distance. The sweltering heat and aggressive starting time caps began to take their physical and mental toll. Rob says, "Once you pass the 80km mark, you begin to relax, and your mind begins to wonder and try to convince you that you're nearly finished." Rob described the next 30km as a mental battle. Along the final route, Rob also suffered an ankle injury. Yet, when others would have quit, Rob persevered.
Rob attributed much of his success to the invaluable support of his crew, particularly Marcus Smith, who was there every step of the way. Furthermore, the presence of other inspiring athletes on the course served as a continuous source of motivation for Rob. Among them were fellow "crazy ultra runners," including those who had accomplished the extraordinary feat of finishing 25 consecutive Spartathlons.
When asked to share his thoughts on the race, Rob shared, "For those considering an ultra, all you need to do is start, and you'll find that when you finish, you won't feel any worse. Don't look at my feet because they're not painting a good picture right now."
Sometimes, words fall short of capturing an individual's awe-inspiring achievements. Rob's unwavering determination has epitomised the spirit of "Show No Weakness," and the entire InnerFight community is beyond proud.
ENGINE
Building those engines with a partner this week, which means higher intensity intervals across the machines.
GYMNASTICS
We continue to focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Anything from a half hyrox to a full hyrox depending on your goals. We will change the distance of the runs so that we all finish together.
MOBILITY
Lower mobility/flexibility takes the front seat now. We will retest a few weeks ago to see if we are improving. The finisher will be upper stabilisation drills.
PURE STRENGTH
This week in pure strength, have some tough bench press cluster sets and then some upper body accessory work on Monday, followed by a chance to progress the loading on the Single Leg work from last week,
WEIGHTLIFTING
This week in weightlifting, we are dialling in positions with a muscle clean and press followed by a heavy clean hang clean and Jerk complex followed by a tough EMOM.
Track Tuesday
This week is descending 400’s, dialling in some pace work ready for testing next week.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
Back to some hard Vo2max efforts this week. 6 X 4min zone 5!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Hill reps! Our monthly hills session. This week we will start from a different location at the same time.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Parking is available here (underneath the bridge): https://maps.app.goo.gl/1VEi1knJQncTAopc9
Post run coffees at To the Moon and Back: https://maps.app.goo.gl/YZ2guifBnTQZLokMA
IFE Run WA link: https://chat.whatsapp.com/L0P8uWduZeiE7kin64pYfa
Saturday Ride
Our longer group ride, for riders who can avg around 30kph n group rides. We welcome anyone to join us.
Start time: 05:59 am
Monday
Time: 5:59pm ONLY
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 10- and 5-minute blocks. Ensure to use the recovery to have the HR come down, if that means walking the recovery that is ok!
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week we have descending 400s, each with a 40 sec rest. You will start at 10km pace and work down towards 3km pace on these reps. This is a chance to run fast with the wider InnerFight Endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we have 1km repeats off a 2 min rest. Rest will be standing to ensure the body recoveries after each rep. If you ran hard at Track yesterday, feel free to come along for an easy run.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we have hill repeats. We will meet further up the beach track this week to give us more time on the bridge/hill. Post run coffees at To The Moon and Back.
Sunday
Time: 04:29am
Location: TBC - will be shared in WA
Session: Dubai Run
This will be a fun, social run where we'll stick together, celebrating our passion for running, our community, and the rare chance to go along Sheikh Zayed Road without road rage.
This week at InnerFight, we will start off with some back squats and then leggy conditioning. On Tuesday, we have some gymnastics work followed by a tough EMOM. Wednesday, we will Sumo deadlift, then get into a rowing power clean WOD with ascending weight on the power cleans. Thursday, we focus on some upper body pulling work coupled with some single leg work and then some fast short AMRAPS. Friday, we are snatching, followed by a long continuous mover for Friday therapy.
Monday:
Strength:
Tempo Back Squats & Banded Pull Aparts
Conditioning:
Every 4 mins x 5 sets complete:
2 rounds
8 front squat (50/35)
8 lateral hops over the bar
8 box Jump over
Tuesday:
Strength:
A) Handstand Holds + Hollow Holds + Dual DB Strict Press + Hanging Leg Raises
B) Toes To Bar
Conditioning:
EMOM15
Min 1 - 5 wall walks
Min 2 -10 burpee shuttle runs (5m)
Min 3 -15 TTB
Wednesday:
Strength:
Sumo Deadlifts + DB Lateral Raises
Conditioning:
20 Min amrap
500/400m row
5 Power clean
*Every round build PC weight starts at 60/40kg plus 2.5/5kg
Thursday:
Strength:
A) Pull-Up Complex - Strict / Kippin C2B / Kipping Pull-Ups
B) Dual KB Front Rack Box Step Ups
Conditioning:
3 Rounds
3 min amrap
6 C2B
12/9 cal Ass bike
rest 2 mins
3 min amrap
6 Kb Push Press (2 x 12/16)
12 KB forward lunge
rest 2 mins
Friday:
Strength:
Snatch Complex - Power Snatch / Overhead Squat / Hang Power Snatch
Conditioning:
Its Friday so 30 Rounds of Fun.... Letsss Gooooo!
Coach Rob Jones Completes Historic Spartathlon Race in 33 Hours!
Now, this is EPIC.
Over the weekend, Rob proudly represented Great Britain in the Spartathlon, a historic 250km ultra-distance race that brings together over 350 athletes to face its punishing course across Greece.
Owing to its unforgiving weather conditions and strict time constraints at 75 control points, the Athens to Sparta route is one of the world's most challenging and rewarding ultra-distance races. To enter the Spartathlon lottery, runners must complete a qualifying race, such as a registered 24-hour ultra, and achieve a specific distance within that time frame.
Saturday, September 30th, 2023, saw 380 runners begin the gruelling 250km race. With a mere 36-hour window to complete the Spartathlon, 67% of athletes crossed the finish line on Sunday evening.
Rob completed the race in 33 hours.
Rob faced numerous highs and lows throughout the event, yet he never faltered. After the initial 80km, Rob felt like he was nearing the finish line, only to realise he had covered one-third of the distance. The sweltering heat and aggressive starting time caps began to take their physical and mental toll. Rob says, "Once you pass the 80km mark, you begin to relax, and your mind begins to wonder and try to convince you that you're nearly finished." Rob described the next 30km as a mental battle. Along the final route, Rob also suffered an ankle injury. Yet, when others would have quit, Rob persevered.
Rob attributed much of his success to the invaluable support of his crew, particularly Marcus Smith, who was there every step of the way. Furthermore, the presence of other inspiring athletes on the course served as a continuous source of motivation for Rob. Among them were fellow "crazy ultra runners," including those who had accomplished the extraordinary feat of finishing 25 consecutive Spartathlons.
When asked to share his thoughts on the race, Rob shared, "For those considering an ultra, all you need to do is start, and you'll find that when you finish, you won't feel any worse. Don't look at my feet because they're not painting a good picture right now."
Sometimes, words fall short of capturing an individual's awe-inspiring achievements. Rob's unwavering determination has epitomised the spirit of "Show No Weakness," and the entire InnerFight community is beyond proud.
Track Tuesday
This week is descending 400’s, dialling in some pace work ready for testing next week.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
Back to some hard Vo2max efforts this week. 6 X 4min zone 5!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Hill reps! Our monthly hills session. This week we will start from a different location at the same time.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Parking is available here (underneath the bridge): https://maps.app.goo.gl/1VEi1knJQncTAopc9
Post run coffees at To the Moon and Back: https://maps.app.goo.gl/YZ2guifBnTQZLokMA
IFE Run WA link: https://chat.whatsapp.com/L0P8uWduZeiE7kin64pYfa
Saturday Ride
Our longer group ride, for riders who can avg around 30kph n group rides. We welcome anyone to join us.
Start time: 05:59 am
Monday
Time: 5:59pm ONLY
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 10- and 5-minute blocks. Ensure to use the recovery to have the HR come down, if that means walking the recovery that is ok!
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week we have descending 400s, each with a 40 sec rest. You will start at 10km pace and work down towards 3km pace on these reps. This is a chance to run fast with the wider InnerFight Endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we have 1km repeats off a 2 min rest. Rest will be standing to ensure the body recoveries after each rep. If you ran hard at Track yesterday, feel free to come along for an easy run.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we have hill repeats. We will meet further up the beach track this week to give us more time on the bridge/hill. Post run coffees at To The Moon and Back.
Sunday
Time: 04:29am
Location: TBC - will be shared in WA
Session: Dubai Run
This will be a fun, social run where we'll stick together, celebrating our passion for running, our community, and the rare chance to go along Sheikh Zayed Road without road rage.
This week at InnerFight, we will start off with some back squats and then leggy conditioning. On Tuesday, we have some gymnastics work followed by a tough EMOM. Wednesday, we will Sumo deadlift, then get into a rowing power clean WOD with ascending weight on the power cleans. Thursday, we focus on some upper body pulling work coupled with some single leg work and then some fast short AMRAPS. Friday, we are snatching, followed by a long continuous mover for Friday therapy.
Monday:
Strength:
Tempo Back Squats & Banded Pull Aparts
Conditioning:
Every 4 mins x 5 sets complete:
2 rounds
8 front squat (50/35)
8 lateral hops over the bar
8 box Jump over
Tuesday:
Strength:
A) Handstand Holds + Hollow Holds + Dual DB Strict Press + Hanging Leg Raises
B) Toes To Bar
Conditioning:
EMOM15
Min 1 - 5 wall walks
Min 2 -10 burpee shuttle runs (5m)
Min 3 -15 TTB
Wednesday:
Strength:
Sumo Deadlifts + DB Lateral Raises
Conditioning:
20 Min amrap
500/400m row
5 Power clean
*Every round build PC weight starts at 60/40kg plus 2.5/5kg
Thursday:
Strength:
A) Pull-Up Complex - Strict / Kippin C2B / Kipping Pull-Ups
B) Dual KB Front Rack Box Step Ups
Conditioning:
3 Rounds
3 min amrap
6 C2B
12/9 cal Ass bike
rest 2 mins
3 min amrap
6 Kb Push Press (2 x 12/16)
12 KB forward lunge
rest 2 mins
Friday:
Strength:
Snatch Complex - Power Snatch / Overhead Squat / Hang Power Snatch
Conditioning:
Its Friday so 30 Rounds of Fun.... Letsss Gooooo!
ENGINE
Building those engines with a partner this week, which means higher intensity intervals across the machines.
GYMNASTICS
We continue to focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Anything from a half hyrox to a full hyrox depending on your goals. We will change the distance of the runs so that we all finish together.
MOBILITY
Lower mobility/flexibility takes the front seat now. We will retest a few weeks ago to see if we are improving. The finisher will be upper stabilisation drills.
PURE STRENGTH
This week in pure strength, have some tough bench press cluster sets and then some upper body accessory work on Monday, followed by a chance to progress the loading on the Single Leg work from last week,
WEIGHTLIFTING
This week in weightlifting, we are dialling in positions with a muscle clean and press followed by a heavy clean hang clean and Jerk complex followed by a tough EMOM.
Coach Rob Jones Completes Historic Spartathlon Race in 33 Hours!
Now, this is EPIC.
Over the weekend, Rob proudly represented Great Britain in the Spartathlon, a historic 250km ultra-distance race that brings together over 350 athletes to face its punishing course across Greece.
Owing to its unforgiving weather conditions and strict time constraints at 75 control points, the Athens to Sparta route is one of the world's most challenging and rewarding ultra-distance races. To enter the Spartathlon lottery, runners must complete a qualifying race, such as a registered 24-hour ultra, and achieve a specific distance within that time frame.
Saturday, September 30th, 2023, saw 380 runners begin the gruelling 250km race. With a mere 36-hour window to complete the Spartathlon, 67% of athletes crossed the finish line on Sunday evening.
Rob completed the race in 33 hours.
Rob faced numerous highs and lows throughout the event, yet he never faltered. After the initial 80km, Rob felt like he was nearing the finish line, only to realise he had covered one-third of the distance. The sweltering heat and aggressive starting time caps began to take their physical and mental toll. Rob says, "Once you pass the 80km mark, you begin to relax, and your mind begins to wonder and try to convince you that you're nearly finished." Rob described the next 30km as a mental battle. Along the final route, Rob also suffered an ankle injury. Yet, when others would have quit, Rob persevered.
Rob attributed much of his success to the invaluable support of his crew, particularly Marcus Smith, who was there every step of the way. Furthermore, the presence of other inspiring athletes on the course served as a continuous source of motivation for Rob. Among them were fellow "crazy ultra runners," including those who had accomplished the extraordinary feat of finishing 25 consecutive Spartathlons.
When asked to share his thoughts on the race, Rob shared, "For those considering an ultra, all you need to do is start, and you'll find that when you finish, you won't feel any worse. Don't look at my feet because they're not painting a good picture right now."
Sometimes, words fall short of capturing an individual's awe-inspiring achievements. Rob's unwavering determination has epitomised the spirit of "Show No Weakness," and the entire InnerFight community is beyond proud.
Monday
Time: 5:59pm ONLY
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 10- and 5-minute blocks. Ensure to use the recovery to have the HR come down, if that means walking the recovery that is ok!
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week we have descending 400s, each with a 40 sec rest. You will start at 10km pace and work down towards 3km pace on these reps. This is a chance to run fast with the wider InnerFight Endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we have 1km repeats off a 2 min rest. Rest will be standing to ensure the body recoveries after each rep. If you ran hard at Track yesterday, feel free to come along for an easy run.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we have hill repeats. We will meet further up the beach track this week to give us more time on the bridge/hill. Post run coffees at To The Moon and Back.
Sunday
Time: 04:29am
Location: TBC - will be shared in WA
Session: Dubai Run
This will be a fun, social run where we'll stick together, celebrating our passion for running, our community, and the rare chance to go along Sheikh Zayed Road without road rage.
This week at InnerFight, we will start off with some back squats and then leggy conditioning. On Tuesday, we have some gymnastics work followed by a tough EMOM. Wednesday, we will Sumo deadlift, then get into a rowing power clean WOD with ascending weight on the power cleans. Thursday, we focus on some upper body pulling work coupled with some single leg work and then some fast short AMRAPS. Friday, we are snatching, followed by a long continuous mover for Friday therapy.
Monday:
Strength:
Tempo Back Squats & Banded Pull Aparts
Conditioning:
Every 4 mins x 5 sets complete:
2 rounds
8 front squat (50/35)
8 lateral hops over the bar
8 box Jump over
Tuesday:
Strength:
A) Handstand Holds + Hollow Holds + Dual DB Strict Press + Hanging Leg Raises
B) Toes To Bar
Conditioning:
EMOM15
Min 1 - 5 wall walks
Min 2 -10 burpee shuttle runs (5m)
Min 3 -15 TTB
Wednesday:
Strength:
Sumo Deadlifts + DB Lateral Raises
Conditioning:
20 Min amrap
500/400m row
5 Power clean
*Every round build PC weight starts at 60/40kg plus 2.5/5kg
Thursday:
Strength:
A) Pull-Up Complex - Strict / Kippin C2B / Kipping Pull-Ups
B) Dual KB Front Rack Box Step Ups
Conditioning:
3 Rounds
3 min amrap
6 C2B
12/9 cal Ass bike
rest 2 mins
3 min amrap
6 Kb Push Press (2 x 12/16)
12 KB forward lunge
rest 2 mins
Friday:
Strength:
Snatch Complex - Power Snatch / Overhead Squat / Hang Power Snatch
Conditioning:
Its Friday so 30 Rounds of Fun.... Letsss Gooooo!
ENGINE
Building those engines with a partner this week, which means higher intensity intervals across the machines.
GYMNASTICS
We continue to focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Anything from a half hyrox to a full hyrox depending on your goals. We will change the distance of the runs so that we all finish together.
MOBILITY
Lower mobility/flexibility takes the front seat now. We will retest a few weeks ago to see if we are improving. The finisher will be upper stabilisation drills.
PURE STRENGTH
This week in pure strength, have some tough bench press cluster sets and then some upper body accessory work on Monday, followed by a chance to progress the loading on the Single Leg work from last week,
WEIGHTLIFTING
This week in weightlifting, we are dialling in positions with a muscle clean and press followed by a heavy clean hang clean and Jerk complex followed by a tough EMOM.
Track Tuesday
This week is descending 400’s, dialling in some pace work ready for testing next week.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
Back to some hard Vo2max efforts this week. 6 X 4min zone 5!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Hill reps! Our monthly hills session. This week we will start from a different location at the same time.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Parking is available here (underneath the bridge): https://maps.app.goo.gl/1VEi1knJQncTAopc9
Post run coffees at To the Moon and Back: https://maps.app.goo.gl/YZ2guifBnTQZLokMA
IFE Run WA link: https://chat.whatsapp.com/L0P8uWduZeiE7kin64pYfa
Saturday Ride
Our longer group ride, for riders who can avg around 30kph n group rides. We welcome anyone to join us.
Start time: 05:59 am
Coach Rob Jones Completes Historic Spartathlon Race in 33 Hours!
Now, this is EPIC.
Over the weekend, Rob proudly represented Great Britain in the Spartathlon, a historic 250km ultra-distance race that brings together over 350 athletes to face its punishing course across Greece.
Owing to its unforgiving weather conditions and strict time constraints at 75 control points, the Athens to Sparta route is one of the world's most challenging and rewarding ultra-distance races. To enter the Spartathlon lottery, runners must complete a qualifying race, such as a registered 24-hour ultra, and achieve a specific distance within that time frame.
Saturday, September 30th, 2023, saw 380 runners begin the gruelling 250km race. With a mere 36-hour window to complete the Spartathlon, 67% of athletes crossed the finish line on Sunday evening.
Rob completed the race in 33 hours.
Rob faced numerous highs and lows throughout the event, yet he never faltered. After the initial 80km, Rob felt like he was nearing the finish line, only to realise he had covered one-third of the distance. The sweltering heat and aggressive starting time caps began to take their physical and mental toll. Rob says, "Once you pass the 80km mark, you begin to relax, and your mind begins to wonder and try to convince you that you're nearly finished." Rob described the next 30km as a mental battle. Along the final route, Rob also suffered an ankle injury. Yet, when others would have quit, Rob persevered.
Rob attributed much of his success to the invaluable support of his crew, particularly Marcus Smith, who was there every step of the way. Furthermore, the presence of other inspiring athletes on the course served as a continuous source of motivation for Rob. Among them were fellow "crazy ultra runners," including those who had accomplished the extraordinary feat of finishing 25 consecutive Spartathlons.
When asked to share his thoughts on the race, Rob shared, "For those considering an ultra, all you need to do is start, and you'll find that when you finish, you won't feel any worse. Don't look at my feet because they're not painting a good picture right now."
Sometimes, words fall short of capturing an individual's awe-inspiring achievements. Rob's unwavering determination has epitomised the spirit of "Show No Weakness," and the entire InnerFight community is beyond proud.
Coach Rob Jones Completes Historic Spartathlon Race in 33 Hours!
Now, this is EPIC.
Over the weekend, Rob proudly represented Great Britain in the Spartathlon, a historic 250km ultra-distance race that brings together over 350 athletes to face its punishing course across Greece.
Owing to its unforgiving weather conditions and strict time constraints at 75 control points, the Athens to Sparta route is one of the world's most challenging and rewarding ultra-distance races. To enter the Spartathlon lottery, runners must complete a qualifying race, such as a registered 24-hour ultra, and achieve a specific distance within that time frame.
Saturday, September 30th, 2023, saw 380 runners begin the gruelling 250km race. With a mere 36-hour window to complete the Spartathlon, 67% of athletes crossed the finish line on Sunday evening.
Rob completed the race in 33 hours.
Rob faced numerous highs and lows throughout the event, yet he never faltered. After the initial 80km, Rob felt like he was nearing the finish line, only to realise he had covered one-third of the distance. The sweltering heat and aggressive starting time caps began to take their physical and mental toll. Rob says, "Once you pass the 80km mark, you begin to relax, and your mind begins to wonder and try to convince you that you're nearly finished." Rob described the next 30km as a mental battle. Along the final route, Rob also suffered an ankle injury. Yet, when others would have quit, Rob persevered.
Rob attributed much of his success to the invaluable support of his crew, particularly Marcus Smith, who was there every step of the way. Furthermore, the presence of other inspiring athletes on the course served as a continuous source of motivation for Rob. Among them were fellow "crazy ultra runners," including those who had accomplished the extraordinary feat of finishing 25 consecutive Spartathlons.
When asked to share his thoughts on the race, Rob shared, "For those considering an ultra, all you need to do is start, and you'll find that when you finish, you won't feel any worse. Don't look at my feet because they're not painting a good picture right now."
Sometimes, words fall short of capturing an individual's awe-inspiring achievements. Rob's unwavering determination has epitomised the spirit of "Show No Weakness," and the entire InnerFight community is beyond proud.
One-Hour Workout: Revving Your Swim Engine
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