Obstacle Race Training-3/26/13

• 13 pull-ups with leg lifts
• Rest
• 13 pull-ups with leg lifts
• Rest
• 13 Altermate grip pull-ups with leg lifts
• Run 3-4 Miles
• Stretch

Obstacle Race Training-4/23/13

Great to be back to running after almost two weeks off for a rolled ankle. I've celebrated with the Half Murph Blaster. 

The great thing about this exercise is that by the time you are finished, you’ll have completed the run plus 50 pull-ups, 100 push-ups and 150 squats (burpees count as push-ups and squats). This will get you ready for the Warrior Dash, Spartan Sprint, Tough Mudder and more. Have fun:

• 11 pull-ups with leg lifts
• 11 chin-ups with leg lifts
• 11 alternate grip pull-ups with leg lifts
• 20 burpees with push-ups
• Run 4-5 miles with 60 burpees along the way
• 10 burpees
• 10 burpees
• 25 air squats
• 5 pull-ups
• 25 air squats
• 5 pull-ups
• 5 pull-ups
• 3 pull-ups
• Stretch

It's hot out there, so if you can't run the distance, or do all the exercises, modify your workout. Don't worry if you need to do more sets of fewer repetitions either. Just do what you can and listen to your body. 

T-Shirts and Stickers Available At CafePress

System allows multitasking runners to read on a treadmill

Here's a bit of hope for those who love running on treadmills. Science meets workout. If they can do this, maybe sunglasses with heads up display will be available for runners outside? 
Is this technology for you? 
Why or why not?

System allows multitasking runners to read on a treadmill

Jeffrey W. Bennett, ISP is the owner of Red Bike Publishing Red Bike Publishing . Jeff is an accomplished writer of non-fiction books, novels and periodicals. He also owns Red bike Publishing. Published books include: "Get Rich in a Niche-Insider's Guide to Self Publishing in a Specialized Industry" and "Commitment-A Novel".Jeff is an expert in security and has written many security books including: "Insider's Guide to Security Clearances" and "DoD Security Clearances and Contracts Guidebook", "ISP Certification-The Industrial Security Professional Exam Manual", and NISPOM/FSO Training"See Red Bike Publishing for print copies of:Army Leadership,The Ranger Handbook,The Army Physical Readiness Manual,Drill and Ceremonies,The ITAR,and The NISPOM

Obstacle Race Training-4/16/13

• 11 Pull-ups with leg lifts
• 11 Chin-ups with leg lifts
• 11 Alternate grip pull-ups with leg lifts
• 11 Pull-ups with leg lifts
• 20 wide arm push-ups
• 20 sit ups
• 20 close hand push-ups
• 20 crunches with leg lifts
• Stretch

Obstacle Race Training-4/16/13

Supine Bicycle demonstrated in
the Army Physical Readiness book

It's hard preparing for a Spartan Race, Warrior Dash, Tough Mudder and etc with a sprained ankle. However, the running break will do me good. I'm still working my major muscle groups while healing my injury. Just a few days until I'm back on the run. Until then:

• 50 crunches
• 20 supine bicycles
• 20 flutter kicks
• 10 back scratches

Repeat 3 times

• Ride 4 miles on a bicycle
• Stretch

Obstacle Race Training-4/15/13

This is my quad chart....
Get your obstacle race swag

I could not run today as I rolled my ankle last week. Tested the ankle with an upper body and leg workout.

• 51 Pull-ups 
• 30 Leg lifts
• 100 burpee with Push-ups
• 50 Air squats
• 10 Jumping Lunges forward
• 10 Jumping Lunges Lateral
• 20 Box Jumps
• Stretch

Obstacle Race Training-4/13/13

11 pull-ups

11 chin-ups

11 alternate grip pull-ups

Hike 2 miles

Obstacle Race Training-4/10/13

• Do 33 pull-ups with leg lifts

• Run 4 miles

• at the 2.5 mile mark, do 20 burpees

• Finish the run

• Do 20 Burpees

• Stretch

How to Run a 5K Race

I recently ran the MZBC Lead Me to the Cross 5k. Some runners asked me my strategy and what I did to prepare. Here is my response:

First, let’s talk about running a 5k, then we can talk about training. The 5k event is a sprint. It’s 3.1 miles, so that’s a short distance. The energy required to sprint is unlike the endurance required to run longer distances like 13.1 or 26.2.

1.  The terrain
In a sprint you run your race pace the entire race only letting up for hills and turns. Also, you have to take advantage of the terrain and how the course is mapped out. If the course has hills, run the race pace until the hill incline, then hold back a bit, reserving your energy. Near the crest, turn it back on to race pace and then a little more for the downhill. Never engage in conversation and focus on either passing or keeping up with the person ahead of you.

2.  The course
If possible, practice the course ahead of time so you can get the lay out. Here’s a secret, the course is certified using the shortest distance possible. The certifier cuts turns and uses efficiency to measure the shortest distance. This means that though you are entered in a 5k, you may end up running a longer distance if you take the turns too wide; thus increasing your time.

3.  Watch race winners
Study their style. You’ll see their movements are purposeful and efficient. There is no flailing of arms or rolling of heads. Their mouths are open only to breath and their eyes are on the finish line.

So, there are three steps you can apply to your next race to improve your time. It is a mind set to consider the 3.1 miles as a sprint race, but that’s what it takes to make a faster time.

Now for the training:

Here are a few tips for improving your 5k run time. Remember, focus is key. You might not have a lot of time to train, so use the little time you have wisely.

My training goes 5 days a week. I always take two days off to heal. It’s good for the body and it breaks up the training so you don’t get burned out. Also, I never run more than 15 – 20 miles a week. I usually run a minimum of 3.1 miles in training, nut rarely more than 5. With this training, I can easily complete a 5k, 10k, and half marathon and any distances in between. Don’t need to risk injury with long miles.

Run just below your race pace. Keep it fast and distractions to a minimum. That means no music and no electronic gadgets to keep your time. You can’t focus with music and the tempo will prevent you from evolving into a serious runner. You decide your pace by listening to your body and challenging it. 

Also, it is very dangerous to run on the road, you can’t hear cars. Running in woods isn’t safe either cause you can’t hear the bears.

Let your heart rate and breathing train you, you don’t need a gadget to tell you how fast you can go. That’s environmental. There is no way you can go faster when it’s too hot or too cold or too windy, so a timer won’t help. Neither will a GPS unless you just want to map your course (once). Train old school, it always worked for Rocky.

Okay, here’s the twist. On race day you sprint downhill. However in training, sprint uphill, and many times over.

Here’s a sample of my race training from today:

• Run 4 miles at just below race pace
• At the highest hill sprint up the hill, jog down; repeat 5 times
• Sprint all hills in between. If the hills are long, sprint between mailboxes.
• Stretch

I keep a blog of my training if you’d like to join me at it. This training is mostly for obstacle training, but it always includes a 5k event. So, for more training ideas, see my blog:

www.runinmud.blogspot.com

Facebook page:

https://www.facebook.com/RunInMud?ref=hl

Obstacle Race Training-4/8/13

Alternate Grip Pull-ups from
Army Physical Readiness Book

This is the Half Murph Blaster. By the time you are finished, you’ll have completed the run plus 50 pull-ups, 100 push-ups and 150 squats (burpees count as push-ups and squats). Have fun:

• Run 3-4 miles
• Do sixty burpees with push-ups along the way
• Once finished, 20 burpees
• 11 pull-ups with leg lifts
• 11 chin-ups with leg lifts
• 11 alternate grip pull-ups with leg lifts
• 20 air squats
• 6 pull-ups
• 20 air squats
• 5 pull-ups
• 20 air squats
• 6 pull-ups
• 10 air squats
• 10 push-ups
• 10 push-ups
• Stretch

Obstacle Race Race Training-4/6/13

Run a 5k race event or just run for personal record. If you can, compete and really work that time. Blow past your comfort zone and really challenge yourself.

Obstacle Race Training-4/4/13

I am still preparing for an event on Saturday. My workout is tapering as the day nears.  Just want to make sure I have enough energy for the challenge

Run 2.5 miles

Stretch

Obstacle Race Training-4/3/13

Run two miles easy

18 pull-ups with leg lifts

Stretch

Obstacle Race Training-4/1/13

If you are racing in an event this weekend, it's time to taper off. I'll be running the MZBC Lead Me To the Cross 5k this Saturday. 




Run hard today, and light for the rest of the week.

Run a 5k for personal best

Bike for 2 miles

10 burpees with push-ups

18 Pull-ups with leg lifts

Stretch

Semi-Burpee. The 8-Count push-up as seen in
Army Physical Readiness