Pump and Run 5k – Unleash Your Inner Schwarzenegger!
Date: December 30, 2023
Time: 6:00 am
Location: Manley Garvin, 340 Main St.
Greetings, Pumped-up Pacers!
Are you ready to flex those biceps, tighten those laces, and run like you stole Arnold's protein shake? Get ready for the Pump and Run 5k, a workout extravaganza that will leave you feeling like a muscle-bound gazelle.
Why 5K and not 3 miles you may ask!
Legend has it that back in the days of the Cold War, a group of Russian scientists, fueled by their love for running and a secret passion for skinny runner shorts (AKA Inspector's shorts), hatched a plan to infiltrate the U.S. through the metric system.
Picture it: A clandestine meeting in a dimly lit Moscow basement where Russian masterminds exchanged notes on shorts, sneakers, spandex, and the perfect post-run protein shake recipe. Their diabolical plan? Convince the world to embrace the metric system, making everyone run 5 kilometers instead of 3.1 miles.
Why, you ask? Well, the Russians figured that after exhausting themselves in a 5K, the entire American population would be too winded to resist a friendly invasion. Little did they know, we'd turn their diabolical plan into the most epic workout event on the planet.
So, lace up your shoes, flex those muscles, and join us as we turn their dastardly plot into the most patriotic pump and 5K on this side of the Iron Curtain.
Each Element Explained:
The Bench Press Unveiled: An Anatomy of Power
As you step into the hallowed realm of the bench press, imagine it as a symphony of strength, a carefully choreographed ballet between muscle and might. Let's dissect the orchestration of this powerhouse exercise, starting from the moment the barbell is liberated from its metallic sanctuary.
Initiation: With the barbell cradled in the sturdy embrace of the rack, your journey begins. Arms fully extended, you position yourself beneath the bar, a canvas awaiting the brushstrokes of determination. Your grip, a collaboration between flexor digitorum profundus and flexor digitorum superficialis, establishes a connection with the cold, unyielding steel.
Descent – Eccentric Confluence: As you embark on the downward trajectory, the triceps brachii and pectoralis major, like coiled springs, initiate the controlled descent. Elbows, governed by the ulnar and radial collateral ligaments, perform a balletic bend, orchestrating a nuanced dance with gravity. Simultaneously, the deltoids lend their strength, gracefully guiding the humerus towards a harmonious alignment with the sternum.
The scapulae, under the command of the serratus anterior and trapezius, glide along the ribcage, stabilizing the shoulder blades in preparation for the impending ascent. Your pectoralis minor, rhomboids, and levator scapulae create a dynamic tension, a silent prelude to the crescendo awaiting in the upward surge.
Ascent – Concentric Resurgence: The pendulum of potential energy reaches its nadir, and here, the triceps, akin to a triumphant phoenix, reassert their dominance. A sinewy symphony of muscles, including the anterior deltoids, contribute to the upward thrust of the bar. The pectoralis major, now a prime mover, engages with the clavicular and sternal fibers, elevating the bar with a surge of controlled power.
The synergistic recruitment of the latissimus dorsi, teres major, and serratus anterior provides a stable foundation, ensuring the intricate dance remains harmonious. Meanwhile, the rectus abdominis and obliques function as the unwavering conductors of core stability, ensuring the kinetic energy channels through the most efficient pathways.
The Zenith – Synchronicity Achieved: At the zenith of the lift, the triceps lock out, an exclamation point to the symphony. Shoulders stabilize under the watchful eye of the supraspinatus, infraspinatus, and teres minor. The thoracic spine, under the guidance of the erector spinae, sustains an upright posture, a testament to the spinal integrity cultivated through the entire movement.
And thus, the bench press journey concludes – a saga of muscular collaboration, a tribute to the anatomical ballet performed with every repetition. As you unravel the layers of this biomechanical masterpiece, remember: You are not merely lifting a bar; you are conducting a symphony of strength.
Endurance Beyond the Repertoire: A Continual Crescendo
In the grand opus of strength, the bench press invites you to repeat this orchestrated masterpiece as many times as the tempo of your endurance allows, up to a grand crescendo of 30 reps. Each repetition is a stanza in the anthem of perseverance, an affirmation that the cadence of your strength knows no bounds. So, as you embark on this musical odyssey, continue the repetition, each lift echoing a resolute commitment to mastery. In this symphony of sweat and determination, may you find the fortitude to amplify your endurance, setting the stage for a performance that resonates with the echoes of accomplishment.
Navigating the Bench Press Symphony: A Personalized Score
As you immerse yourself in the sonorous realm of the bench press, consider it not just an exercise but a bespoke symphony tailored to your unique composition. Your weightlifting journey is influenced by the melodious interplay of age and strength, creating a harmony of effort and capability. For those aged 39 and under, it's a full-throttle crescendo – 100% of your might propelling the barbell. As the years compose their tune, each decade demands its own cadence: 90% for the 40-49 ensemble, 80% for the 50-59 orchestra, 70% for the 60-69 quartet, and a resilient 60% for the 70 and over virtuosos. Your musical sheet awaits below, guiding you to the precise notes of the bench press experience. Unveil your personalized score and embark on a lifting performance that resonates with the wisdom of age and the vigor of youth.
See chart below for your weightlifting concerto, and may your bench press symphony be nothing short of legendary.
Bench Press Percentage Chart:
| Age Group | Percentage of Weight |
| 39 and under | 100% |
| 40-49 | 90% |
| 50-59 | 80% |
| 60-69 | 70% |
| 70 and over | 60% |
The Running Part: It's 3.1 miles. What else do you need to know? It's not hard to figure out.
And now, without further ado...
The Rules:
- Weigh-in to take place right before you perform bench. Bench will be rounded to the closest number in increments of 5 and using the chart above. Weigh-in can be done without shoes.
- Bench press requirements:
- A rep will consist of lowering the bar to touching the chest and then raising to the full extension of arms.
- Shoulders and rear must remain on the bench.
- The only position allowed to stop is on full extension. Any stop or pause anywhere else will terminate the press.
- Feet must remain on the floor during the lift. If necessary, plates can be placed under feet.
- Bench Press as many as you can up to 30 reps max. Each rep will take 30 seconds off your finish 5K time.
- The 5k will be marked (maybe). It is Mill Hill 5k on Strava.
- Post-race flex-off: Compare gains, share your best Arnold impression, and decide who gets the title of Pump and Run Champion.
So, lace up, lift heavy, and let's turn this 5k into the most epic workout session of the century! Get ready to pump, run, and conquer – because, in the immortal words of Arnold, "It's not a competition unless I win."
Stay pumped,