Had to change things up a bit yesterday due to the gym being closed for renovations this week.  I usually prefer to workout in the mornings, prior to the start of the workday, to take advantage (metabolically) of working out in a fasted state.  Yesterday, though, after I got home, I hopped on the fixie and headed to the stadium.


Gettin’ the field prepped.  WVU comes to town on Saturday.

I had no plan in mind when I left the house.  The only thing that I had to do was to return a library book, so I packed that along with my Nike Frees in the backpack and headed out.  I figured I’d just pick an option as I rode — or, I’d just ride and not sprint at all.  Chris wrote a bit about randomness in training here, at his Zen to Fitness blog.  The key is to prepare your body to excel at any given situation.

Anyway, I ended up sprinting the stadium ramps in sets of 2 flights at a time.  Once I reached the upper deck, I concentrated on rapid-fire, single-step sprints.  I probably did abut 10 rounds of this, but I didn’t count.  I quit once I could tell I was slowing down, loosing “snap” in my legs.  I’ll write more on when to terminate an exercise over the weekend — it’s a very important point.  I capped this workout with a hard start-and-stop ride around the ECU campus and the bustling town of G-Vegas.  And, of course, I swung by the library to drop off the book.  Combining errands with exercise is a nice win-win when you can pull it off.

Just to compare and contrast, have a look at a couple of my past “stadium sprint” workouts (here and here are a couple of examples), to see how that, even though I may be doing “stadium sprints”, I try to change things up — some how, some way — every outing.  This keeps my body from fully adjusting to any one thing.  It also keeps my mind fresh and looking forward to each workout and the possibilities hidden therein.


In Health,


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Keith Norris is a former standout athlete, a military vet, and an elite strength and conditioning expert with over 35 years of in-the-trenches experience. As a serial entrepreneur in the health and wellness space, he is an owner, co-founder and Chief Development Officer of the largest Paleo conference in the world, Paleo f(x) . As well, Keith is a partner in one of the most innovative lines of boutique training studios in the nation, Efficient Exercise. He’s also a partner in ARXFit training equipment, and a founding member of ID Life. In his spare time, he authors one of the top fitness blogs in the health and wellness sphere, Theory To Practice.


  1. thanks for the link, much appreciated. Love the mentality of that workout, fittng it into errands is a superb idea. Glad to find a fellow Nike free user I love my 5.0’s……

  2. The only thing better than 5.oh’s are bare feet themselves. I do think I’d like to give the Vibram Five Fingers a shot, though.


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