Monday, December 30, 2013

Run in Mud Obstacle Race Training-12/31/13

Motivational stickers are Here
No time to run today, so I am working out as fast as possible before dark. The bonus is we are having light snow. That makes it a great workout, Huah!

In this workout, I've identified my accomplishment. However, you might be better fit than I am or just beginning, so feel free to improvise.  Try to do between 30 and 50 chinups, 30 and 50 burpees, 60 and 100 crunches, 80 - 100 body weight squats and a few rope climbs. Since it's dark and the weather's slippery, I'm opting to take a hike.

Pull ups with leg lifts to muscle failure
25 squats
Pull ups with leg lifts to muscle failure
25 squats
Alternate grip pull ups with leg lifts to muscle failure
25 squats
Alternate grip pull ups with leg lifts to muscle failure
25 squats
Chin ups with leg lifts to muscle failure
30 sit ups
Chin ups with leg lifts to muscle failure
30 crunches with bent knee raises
10 burpees
Rope climb
10 burpees
Rope climb
10 burpees
10 burpees

Grab your kid or a workout partner and play a game of tag (this will work your sprints and really impacts your exercise)
Fast walk 1 mile with a weighted backpack. (I carry 45 pounds) Be sure to carry a light for safety.


Friday, December 27, 2013

Run In Mud Obstacle Race Training-12/27/13

This week has been tough with all the good food going around. Staying disciplined is a must for warriors. Here's a way to work off that holiday glut.



  • Run a 5k for personal record.
  • 10 burpees
  • Pull ups with leg lifts to muscle failure
  • Chin ups with leg lifts to muscle failure
  • 10 burpees
  • Alternate grip pull ups with leg lifts to muscle failure
  • Pull ups with leg lifts to muscle failure
  • Chin ups with leg lifts to muscle failure
  • 10 burpees
  • Alternate grip pull ups with leg lifts to muscle failure
Don't forget to stretch...

Here are some great workouts for warriors...The Army Physical Readiness Training...Huah!


Run in Mud Obstacle Race Training-12/23/2013

Go on a hike with the family. It's almost Christmas so spend some time discovering with the ones you love.

Run In Mud Obstacle Race Training-12/24/13

Walk 2 miles with 40 pounds in a back pack
10 pull ups with leg lifts
10 chin ups with leg lifts
10 alternate grip pull ups with leg lifts

Saturday, December 21, 2013

Run in Mud Obstacle Race Training-12/21/13

Run a 5k
Chin ups with leg lifts to muscle failure
25 body weight squats
Pull ups with leg lifts to muscle failure
25 body weight squats
Alternate grip pull ups with leg lifts to muscle failure
25 body weight squats
Chin ups with leg lifts to muscle failure
Pull ups with leg lifts to muscle failure
Alternate grip pull ups with leg lifts to muscle failure
Tie a rope between two trees (15 feet)
Hang by hands and feet and make your way across a few times
Hit the showers

Friday, December 20, 2013

Run In Mud Obstacle Race Training-12/19/13

www.cafepress.com/redbikepublishing
I didn't have time to workout the way I had planned, so I had to improvise. I had forgotten about taking my daughters to gymnastics. Once I got home, changed, and out the door for my run, my wife reminded me that I only had about 35 minutes before I had to leave.

Hey, life intervenes and you find a compromise. I figured I had enough time to do a 5k for a personal record, so I went at it. Once I got back , I drove my daughters to gymnastics and finished the rest of the workout behind the gym.

Run 5k for record
Do a burpee pyramid. Try to go from 1 burpee to 10, then from 10 back to 1.
Do 10 situps or alternative ab workout in between each burpee set.

I did mine a little different, I did more burpees early.

10 burpees
10 situps
10 burpees
10 situps
9 burpees
10 situps
9 burpees
10 situp
Then all the way down to one.

It took a while and it was brutal, but like I was doing something worthwhile. This will give you 112 burpees and 200 sit ups.

I'd love to hear your take on this.


Tuesday, December 17, 2013

Run in Mud Obstacle Race Training-12/17/13

Today's workout is going back to the hills. Let's revisit our neighborhood hill route with a run through the steep slopes of the neighborhood (or find a hilly place). Take time at one of the steepest hills to do a repeat event. Run up and down the hill five times and do 10 burpees at the top each time.

I run a one mile warm up through a hilly course and stop at a steep hill. Then sprint up a quart mile ascent do 10 burpees then back down. Do this 5 times.

Along the route, run a few dozen yards on the curb to prepare for those balance obstacles.

Run back home up and down the hills then add these exercises in:

50 meter sprints or play tag
Race around the house
Pull ups with leg lifts to muscle failure on the swingset


Stretch

Until I write my Run in Mud book, check this one out:


Monday, December 16, 2013

Run in Mud Obstacle Race Training-12/15/13

Cold and rainy, I think it's a great time for a hike? I am not big on driving to a good hiking place, so I just hike the neighborhood. I have lots of hills and walk in my neighbor's grass. Oh well.

The following is a great workout that will build your strength and perform lifting and carrying performance.



15 burpees
Walk 1 mile with 45 pound back pack
15 burpees
Pull ups with leg lifts to muscle failure
Rope climb
Chin ups with leg lifts to muscle failure
Walk with hands from bottom of swing set bar or monkey bars
Rope climb
Walk with hands from bottom of swing set bar or monkey bars
Sprint walk 1 mile

Want more exercises? Here you go:

Here's the print version: Or try the Kindle version:

Sunday, December 15, 2013

Run in Mud Obstacle Race Training-12/13/13

Christmas party right after work. Not much time to work out, but I'm gonna do something. You can do, keep moving.




10 Burpees
8 pull ups with leg lifts
5 burpees
7 alternate grip pull ups with leg lifts
5 burpees
8 chin ups with leg lifts
10 burpees
15 tricep dips
15 tricep dips

Friday, December 13, 2013

Run In Mud Obstacle Race Training-12/13/13

Almost a burpee, just add a jump
V-v-v-very cold outside. Again, dress in layers that you can unzip and not have to entirely remove. It's hard enough to run in the cold without having to carry something. Keep your mind focused on performance. These distances get tougher as the temperature drops, but you can do it. I have a few more days left of the 30 day 30 burpees per day challenge.
5 burpees
5 burpees
2 mile run
5 burpees
1 mile 
5 burpees
1 mile
5 burpees
Hand over hand walk hanging under a swing set (or monkey bars)
Rope climb
5 burpees
Hand over hand walk hanging under a swing set (or monkey bars)

Thursday, December 12, 2013

Run in Mud Obstacle Race Training-12/11/13

It's getting colder outside, but it just means to bundle up a little more. Besides, once you get started running, you'll warm up pretty quickly. Now, if it's down in the teens or below zero, consider an alternate exercise. Consider dressing in layers in lightweight workout clothes. As you warm up, you can begin unzipping zippers. Try not to overdress as you can warm up rather quickly and end up carrying your clothes. As in the extreme summer heat, consider doing laps of a course close to home. If the run tires you out, at least you'll be able to make it home. And oh yes, hydrate. You may not feel like it, but drink the water.  I'm running in the evening, so it gets colder as the sun goes down and that is some experience.

5 burpees
5 burpees
5 burpees
Run 4 miles
10 burpees
5 burpees

Stretch


Run in Mud Obstacle Race Training-12/12/13

Good Swag here

No time to run today with the evening commitments. I teach 5th and 6th graders at church and keeping up with these young and energetic people is another reason I like the challenges of obstacle race training. These exercises help keep you fit and provides energy well after dinner. At church, we are studying Peru. This study includes sampling some national dishes. On the menu is a dinner of a mix of corn, yellow peppers, feta cheese, shredded chicken, and onions. 

Another dish consists of multiple types of beans, avocado and other veggies and finally rice pudding. The meal is served cold, that's refreshing and no frying or other fattening preparation. Just good flavor and healthy portions; energy when you need it.

5 burpees
5 burpees
5 burpees
Pull ups with leg lifts to muscle failure
5 burpees
Pull ups with leg lifts to muscle failure
5 burpees
Pull ups with leg lifts to muscle failure
5 burpees

Walk with a 45 backpack for one mile at a brisk pace

Tuesday, December 10, 2013

Run in Mud Obstacle Race Training-12/9/13

I took a few days off the run, but kept the burpee pledge of 30 per day. Now I'm ready to get back into the run. Enjoy

5 burpees
Pull ups with leg lifts to muscle failure
5 burpees
Chin ups with leg lifts to muscle failure
5 burpees
Alternate grip pull ups with leg lifts to muscle failure'
5 burpees
Pull ups with leg lifts to muscle failure
5 burpees
Chin ups with leg lifts to muscle failure
5 burpees
Alternate grip pull ups with leg lifts to muscle failure
Run 3.2 miles
34 sit ups
33 sit ups
50 crunches with bent knee raises

Run in Mud Obstacle Race Training-12/8/13

30 burpees
Brisk 1 mile walk

Run in Mud Obstacle Race Training- 12/7/13

Walk 1 mile with a 40 pound back pack
30 burpees

Thursday, December 5, 2013

Run in Mud Obstacle Race Training-12/5/13

Let's have a block party!! It's been a while, but it's time to challenge ourselves with a race event. Four mile run with sixteen obstacles. It's not necessarily Warrior Dash or Spartan Run, but it's a low budget alternative.

10 burpees
5 pull ups with leg lifts
Rope climb (if you don't have a rope, improvise. I use a rope tied to our swing set) Run 1 mile

10 burpees
6 chin ups with leg lifts
Rope climb (if you don't have a rope, improvise. I use a rope tied to our swing set) Run 1 mile

10 burpees
6 pull ups with leg lifts
Rope climb (if you don't have a rope, improvise. I use a rope tied to our swing set) Run 1 mile

10 front lunges
10 side lunges
Walk hand over hand while hanging from swingset, Ibeam or similar obstacle

Run 1/4 mile
5 burpees
Run 1/4 mile
5 burpees
Run 1/4 mile
5 burpees
Run 1/4 mile
5 burpees


Stretch

Here's what a block party looks like:


Wednesday, December 4, 2013

Run in Mud Obstacle Race Training-12/04/13

No run today, sometimes you just can 't make it happen. However, I was able to get a work out in. 

10 burpees
5 pull ups with leg lifts
10 burpees
5 chin ups with leg lifts
10 burpees
5 alternate grip pull ups with leg lifts
50 sit ups
50 flutter kicks
50 crunches with bent knee raises
50 leg spreaders
10 sit ups
10 flutter kicks
10 crunches with bent knee raises
10 leg spreaders
10 sit ups
Nice swag for the car
10 supine bicycles
10 crunches with bent knee raises
10 supine leg raises with pelvic thrust
10 sit ups
10 flutter kicks
Stretch

Tuesday, December 3, 2013

Run in Mud Obstacle Race Training-12/03/13

Long run today. While on the road, throw in some obstacle training opportunities. For example, run on curbs to practice balancing. Dodge mailboxes to practice agility. Jump high to work your core and sprint between mailboxes, especially during uphill climbs. Make your workouts challenging, stay sharp and avoid "zoning out".

5 burpees
Rest 10 seconds
5 burpees
Rest 10 seconds
5 burpees
Rest 10 seconds
Run 4 miles
5 burpees
5 chin ups with leg lifts
5 burpees
5 pull ups with leg lifts
5 burpees
5 alternate grip pull ups with leg lifts 
Plank for 1 minute 
Side plank for 30 seconds 
Side plank for 30 seconds


Keep following. Also, here's a book with lots of exercises.


                                                            

Saturday, November 30, 2013

Run in Mud Obstacle Race Training-11/28/13

Happy Thanksgiving, do 30 burpees

Run In Mud Obstacle Race Training-11/27/13

Motivation found here:
www.cafepress.com/redbikepublishing
Day before Thanksgiving might have you busy getting ready to entertain friends and family. Give yourself a break and relax. Here's a few exercises to prepare you to kick back.

Walk 1 mile with 40 pound back pack
15 burpees
15 burpees
50 situps


Tuesday, November 26, 2013

Run In Mud Obstacle Race Training-11/26/13

With the dropping temps and rain, my run is going to be a little shorter. However, it doesn't mean we can't get a good work out. Try this one:

8 pull ups with leg lifts
10 burpees
7 alternate grip pull ups with leg lifts
10 burpees
6 chin ups with leg lifts
10 burpees
Run a 5k
15 burpees
1 minute plank
30 second plank on left side
30 second plank right side

stretch

Sunday, November 24, 2013

Run in Mud Obstacle Race Training-11/23/13

Wrap up the work week with a slow run. Put in the burpees for endurance. Be sure to sprint every other mail box. Run to one mail box and sprint to the next. Great for the cardio and endurance.

15 burpees
4 mile run 
15 burpees
Rope climb
chin ups to muscle failure
1 minute plank
30 seconds plank on left side
30 seconds plank or right side

Stretch

Friday, November 22, 2013

Obstacle Race Training-11/22/13

No run, but heart pumping workout none-the-less.

2 sets of 15 burpees

50 sit ups
30 leg spreaders
20 horizontal leg lifts
20 box jumps

50 crunches
30 flutter kicks
20 supine bicycles
20 box jumps

25 sit ups
25 crunches
10 leg spreaders
10 horizontal leg lifts
10 flutter kicks
10 supine bicycles

10 leg spreaders

Run in Mud Obstacle Race Training-11/21/13

Today's workout is going back to the hills. Let's revisit our neighborhood hill route with a run through the steep slopes of the neighborhood (or find a hilly place). Take time at one of the steepest hills to do a repeat event. Run up and down the hill five times and do 10 burpees at the top each time.

In my community, I run a one mile warm up through a hilly course and stop at a steep hill. Then sprint up a quart mile ascent do 10 burpees then back down. Do this 5 times.

Throw this additional exercise in. Along the route, run a few dozen yards on the curb to prepare for those balance obstacles.

Run back home up and down the hills then add these exercises in:

Rope climb x 2

Monkey bars x 2

Crawl 20 feet

Stretch

Until I write my Run in Mud book, check this one out:


Wednesday, November 20, 2013

Run in Mud Obstacle Race Training-11/20/13

Run in Mud Race Training Swag

Today' workout will focus on abdominal muscles and work your core. A solid core will help you negotiate a variety of climbing obstacles. So that you can transition faster during the run, climb, run  demands of obstacle and mud runs.




Walk 1 mile
2 sets of 15 burpees
50 sit ups
50 flutter kicks
50 crunches
50 leg spreaders
50 sit ups
50 supine bicycles
Stretch

Tuesday, November 19, 2013

Run in Mud Obstacle Race Training-11/19/13

This workout is killer. Running with intermittent burpees builds endurance and strenght. It reminds of racing where I feel I want to vomit and my body screams STOP! 


Tough it out if you can an train as if you are in competition. That way you build confidence and know that you can still kick in some effort when you feel your weakest.

10 burpees
Pull ups with leg lifts to muscle failure
Run 2 miles with 10 burpees every 1/4 mile
Run 2 miles at race effort
Monkey bars x 2
Chin ups with leg lifts to muscle failure
Stretch

This book has obstacles and exercises that you can adopt to your workout program, check it out:

Wednesday, November 13, 2013

Run in Mud Obstacle Race Training-11/13/13

After taking a week off for general purposes, I'm ready to get back into training. My plan is to slowly adjust my schedule back to training intensity. Just as I slowed down training gradually in preparation for the Warrior Dash Alabama event, I will slowly get back into full pace.

Pull ups to muscle failure with leg lifts x 2
Alternate grip pull ups to muscle failure with leg lifts x 2
Chin ups to muscle failure with leg lifts x 2

20 lose are push ups 
20 sit ups
20 push ups
20 crunches
20 wide arm push ups
20 sit ups

Brisk walk for 1 mile

Monday, November 4, 2013

Warrior Dash Alabama 2013

This was by far the most fun and challenging of the obstacle races I've competed in. It was also the best organized and easy to execute. Tons of volunteers and organization efforts played to make it low stress and high fun.

I paid 10 bucks to park, was directed to a parking spot by well identified parking attendants, led down a well marked road a half mile to the entry point. Once inside, I easily found the packet pickup place, and took my gear to another easy to find tent.

My buddies signed up for a different heat, but were allowed to jump into my 11:00 am heat. After checking in, looking around and warming up for about 20 minutes, we got to our heat start point 30 minutes early. Eager to go, the organizers let us go about 15 minutes earlier than scheduled.

Relying on my good training, I jumped in at competition speed. I quickly negotiated my first obstacle, but but by the time i reached the next  obstacle, we ran into an earlier heat. The obstacle was backed up for a minute or more. While waiting, I was initially frustrated, but turned off my game face and made friends with some folks in line.

One of those turned out to be my buddy for the rest of the event. I was the faster runner and he was the better at negotiating obstacles. I followed his moves and gained great experience. However, our alliance proved invaluable at the mud mounds.

These were about four tall mounds of earth rising from deep mud and water filled pits. Our heat was the fourth and by them the mud mounds were just slick and unclimbable. My buddy heaved me up to the top and I turned around and pulled him up through the mud covered sea of humanity. This team worked got us through quickly. On one such mound I could not get up, even while my buddy pulled (I had heaved him up first). No matter how hard we tried, our mud caked hands and slippery slopes proved frustrating and I slid back down. Finally, one helpful warrior advised me to use my knees to climb and not my shoes. I owe her a debt of gratitude for that sage advice.

Cargo nets, rope climbs, and other safe but challenging obstacles followed. Finally, I found a clear path and met no other lines. I found the fire and jumped over it  and struggled through the last mud pit. Covered head to tow, I passed the finish line before my vision became clouded by oozing mud. Feeling like blind Bartimaeus from the bible, a fellow warrior guided me to a water point and helped me get the mud out of my eyes. Thanks dude!

My time was 30:47. I know if I ran an earlier heat, it would have been several minutes faster. I'm in the 40 -49 year old age group. At 48  years old, I finished 17 in my age group and about 150 over all. The winner of my age group was in at 24:35, that's kicking it so congratulations to him.

Once done, I showered off in the cold water. They ran out of water and had to bring in reinforcements. My shower was the best as I was able to use one of many hoses supplied. However, once the water ran out, volunteers held the hoses for the rest of the day.

I met a lot of people that day, danced and even entered the push up competition. Lots of fun. I left at 4 pm, but the party continued there.

I recommend this run and will definitely do it again.


Tuesday, October 29, 2013

Run in Mud Obstacle Race Training-10/27/13

Ok, really easy day today.

50 push ups
10 sit ups
Walk a mile


Run in Mud Obstacle Race Training-10/26/13

Less than a week until the Warrior Dash Alabama and I am ready to go. This is the time I start to scale back my training to maintain my fitness. I don't want to go to the event tired, sore or injured.

Run two miles
Practice balance exercises
30 close hand push ups
30 sit ups
30 push ups
30 sit ups
30 wide arm push ups
30 sit ups
Monkey bars

Rope climb

More exercises here:


Friday, October 25, 2013

Run in Mud Obstacle Race Training-10/25/13

Run 4 miles
every .25 miles do 5 burpees
Keep it up, it gets tougher
70 sit ups

Run in Mud Obstacle Race Training-10/22/13

Run 4 miles
25 box jumps
30 push ups
40 sit ups
25 box jumps
30 push ups
40 sit ups
25 box jumps
30 push ups
40 sit ups
Monkey bars

Monday, October 21, 2013

Run in Mud Obstacle Race Training-10/21/13

Run 4 miles up and down hills
Monkey bars x 2
Rope climb x 2
Balance obstacle
Pull yourself up on monkey bars and lock elbows; do dips until muscle failure x 3
Do farmer carry with dumbbells or propane tanks

Sunday, October 20, 2013

Run in Mud Obstacle Race Training-10/19/13

Cool Rope Climb
Four miles with a block party in the middle:

Run a lap around your block, pausing for 5 burpees every 1/4 mile

10 burpees
8 alternate grip pull ups with leg lifts
Crawl

Run a lap around your block, pausing for 5 burpees every 1/4 mile

Rope climb
6 pull ups with leg lifts
Crawl

Run two miles

10 burpees
Rope climb
8 chin ups with leg lifts

Do some balancing exercises (walk a plank, balance walk a curb, etc)

Stretch

Run in Mud Obstacle Race Training-10/17/13

Fun under a bridge I-Beam
Hill workout today in preparation of the Warrior Dash Alabama event coming up November 2, 2013. 

This time, begin with 10 burpees. Then, run a mile through the hilliest parts of your neighborhood (or find a hilly place). Take time at one of the hills to do a repeat event. Run up and down the hill five times and do 10 burpees at the top each time. 

Throw this additional exercise in. Along the route, run a few yards on the curb. It will help with the Warrior Dash balance obstacle.

Run home and do 10 more burpees.

Rope climb x 2

Monkey bars x 2

Crawl 20 feet

Stretch

In the end the run turned out to be a 5k.

Until I write my Run in Mud book, check this one out:


Wednesday, October 16, 2013

Run in Mud Obstacle Race Training-10/16/13


Ruck up, this is what we used to do in the army. Well, we used to do more weight and longer distance.  But this will do as a challenging workout to prepare for the Warrior Dash.

Brisk walking with a heavy backpack works the core and improves endurance. This is a great load bearing exercise that can only benefit those who Run in Mud.

Walk a mile or more with 1/3 of your body weight.

Walk on 4 x 4 plank  to improve balance.

20 push ups
20 sit ups
10 push ups
10 sit ups
10 push ups
10 sit ups


Stretch

More exercises here...

Tuesday, October 15, 2013

Run in Mud Obstacle Race Training-10/14/13

Run in Mud Swag
I was off today, but the children weren't. So, spent a lot of time catching up on personal goals. I planned on running, but when the children came home and wanted to watch Old Yeller, I just had to stay in. Here's what I did while spending time with them.

Stretch with a determination that you want to do the splits sometime in the next 30 days.30 close hand push ups
30 sit ups
30 push ups
30 sit ups
30 wide arm push ups
30 sit ups
8 pull ups with leg lifts
5 pull ups with leg lifts
30 body weight squats
7 alternate grip pull ups with leg lifts
6 alternate grip pull ups with leg lifts
30 body weight squats
7 chin ups with leg lifts
7 chin ups with leg lifts
30 body weight squats

Wrestle and crawl with a 70 pound backpack or child Balance on 4x4 planks 
Stretch

Obstacle Race Training-10/14/13

Just saw the times for last year's Warrior Dash, Alabama. Winners were running it in the 20's. That's fast. The Warrior Dash, Tennessee winners didn't even come in until about 30 minutes. Not sure of the difference in the two events, but I have to step up training. 

Here we go:

6 pull ups with leg lifts
6 chin ups with leg lifts
6 alternate grip pull ups with leg lifts Run 2 miles
10 burpees
Monkey bars
Rope climb
Run 1 mile
10 burpees
Monkey bars
Rope climb
Run 1 mile
Stretch