Yesterday I competed in my first STREND competition. Similar but much more taxing than the pump and runs I frequently participate in, the STREND competition ("STR" for strength, "END" for endurance) tests your ability to get as many reps on five different strength exercises in rapid succession and then run three miles run immediately after. At time 0 minutes, you have to get as many reps of bodyweight on flat bench. At time 3 minutes, you have to do as many bodyweight pull ups as possible. At time 6 minutes, you have to do
military press at 50% bodyweight for as many reps as possible. At time 9 minutes, you have to do as many bodyweight chinups as possible. At time 12 minutes, you have to do as many bodyweight dips as possible. At time 15 minutes, your three mile race around a quarter mile track starts.
I weighed in at 180. Got 27 reps on bench (couldn't lock out my right arm on rep 28). 11 pullups (could have gotten more but I wanted to leave some strength in the tank for chinups). 20 military press (arms are burning at this point). 12 chinups. 22 dips (
heart rate elevated and breathing hard). Then came the run. At this year's Arnold Pump and Run, I ran the 5K (3.1 miles) in 21:47 and a few weeks ago, having been lax in training and coming off my April powerlifting competition, my Lift and Run time was 24:47 (a 7:59/mile pace). I figured I could get 24 minutes for 3 miles fairly easily. Boy was I wrong. The air was very humid and it was hot (even at 10 in the morning). I started out at my usual first mile pace of about 6:30/mile. That lasted about 200 meters as the strength portion of the competition took its toll. My arms felt as if they each weighed a ton and I could barely catch my breath (due to the already elevated heart rate). Slowed way down. I finished the race in 26:59. My body felt more spent after running that time than it did after the Arnold which I ran 5 minutes faster.
My score was 92/27 = 3.4 (they divide your total number of reps by your run time). Not a great score (I was hoping for a score over 5), but I am pleased with my seminal effort.
Can't wait to do it again next year. Up next, the Tactical Strength Challenge, followed by the Men's Health Urbanathlon.
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