Run in Mud Obstacle Race Training-6/28/13

Here is my swim schedule for this week. My pool is between 15 and 25 yards. If your pool is larger or smaller, adjust accordingly. As always, adjust to  your individual level. This swim should be conducted in 20-25 minutes. 

Swim laps in a 15-20 yard pool (1 lap is down and back)
3 laps freestyle
3 laps breaststroke
2 laps freestyle
2 laps breaststroke

1 lap freestyle
1 lap breaststroke
1/2 lap freestyle
1/2 lap breaststroke
1 lap freestyle kick only
1 lap breaststroke kick only
1 lap backstroke kick only
1/2 lap freestyle
1/2 lap breaststroke

Go rollerskating and skate for an hour.

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Run in Mud Obstacle Race Training-6/27/13

Run 3.5 miles
Swim hard for 20 minutes

Run in Mud Obstacle Race Training-6/25/13

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92 degrees and very hot. Be careful today on the workout. I decided to sleep in and work out in the afternoon. I chose to go to the track with an obstacle course. It is well shaded, has a water fountain, but still very hot and challenging physically and mentally. I chose to focus on the run and work in fewer obstacles. Where I would normally go 3.5 and do each obstacle twice, I ran 3.1 and did the obstacles one time each. Some obstacles were too hot to the touch and I chose to do burpees instead. I ended up doing 70 burpees where I intended to do 60.

Workout for 1/4 mile track.

Warm up:

1 lap

15 burpees

1 lap

15 burpees

1 lap

15 burpees

1 lap

15 burpees

Main set:

1 lap

Climbing obstacle

6 pull ups with leglifts

1 lap

Monkey bars

Balance obstacle (balance beam)

1 lap

6 pull ups with leg lifts

Tire obstacle (run through tires

1 lap

Ring monkey bars

Jump over 4 foot wall

1 lap

Ring monkey bars

6 pull ups with leg lifts

1 lap

Parallel bars (too hot substituted 5 burpees)

Incline ring obstacles

1 lap

Rope climb

1 lap

2 x monkey bars

5 burpees

Cool down:

Walk 1 lap

Check out this book:

Run in Mud Obstacle Race Training-6/26/13

Swim for 20 minutes. Focus on freestyle and breast stroke
40 leg lifts 
40 scissors kicks
push ups til muscle failure
20 bicycles
40 scissors kicks
10 side crunches
10 crunches
10 side crunches
10 hanging leg lifts
5 hanging leg lifts
10 burpees

Run in Mud Obstacle Race Training-6/24/13

Swim laps for 15 minutes

6 pull ups with leg lifts

6 chin ups with leg lifts

6 alternate grip pull ups with leg lifts

5 pull ups with leg lifts

5 chin ups with leg lifts

5 alternate grip pull ups with leg lifts

Run in Mud Obstacle Race Training-6/22/13

Here's some fun while maintaining fitness during vacation.

• Play in a creek
• Hold breath and look at underwater wild life through goggles. Try to increase duration under water
• Swing from rope
• Climb rope

Run in Mud Obstacle Race Training-6/21/13

Warm up:
Walk down 7 flights of stairs

Main set:
20 burpees
11 pull ups with leg lifts
20 burpees
6 pull ups with leg lifts
20 burpees
5 pull ups with leg lifts
Run 2 miles
20 burpees
6 pull ups with leg lifts
5 pull ups with leg lifts

Cool down:
walk up 7 flights of stairs
stretch

Run in Mud Obstacle Race Training-6/20/13

Our hotel is right at the Rockaway, NJ mall. There is a 1.5 mile loop around the mall just at the hotel entrance. Today, we'll do the swim first and then the run. This makes A LOT of difference and the run more challenging.

Warm up:
Walk down 5 flights of stairs
Stretch

Main set:
Swim laps for 20 minutes. 
I swam 5 laps free style
5 laps breast stroke
4 laps free style
4 laps breast stroke
3 laps free style
3 laps breast stroke
2 laps free style
2 laps breast stroke
1 lap free style
1 lap breast stroke
1/2 lap free style
1/2 lap breast stroke
Walk up 5 flights of stairs
Walk down 5 flights of stairs
Run 3 miles.

Cool down:
Stretch

Run in Mud Obstacle Race Training-6/1913

On travel again, so focused on realistic hotel and local area training.

Warm up:

Stretch
Walk down 5 flights of stairs

Main set:
20 jumping jacks
Run 3.5. miles
Walk up 5 flights of stairs
Walk down 5 flights of stairs
Swim laps for 20 minutes
Walk up 5 flights of stairs

50 crunches
30 curls with backpack

Cool down:
stretch

Obstacle Race Training-6/18/13

Hotel workout:

Cool swag 

Our hotel is in a suburban area and has room to run. Hopefully you'll have the same luxury. Just be cautious that traffic may have differing patterns than your hometown. Be safe.

Warm up:
20 push-ups
20 sit-ups
Walk down 5 flights of stairs
Stretch

Main set:
Run between 2 and 3 miles.

Walk up and down 5 flights of stairs
Swim laps for 20 minutes. Concentrate on different muscle groups.
Walk up 5 flights of stairs

50 sit ups
30 flutter kicks
20 bicycles

Plank for 2 minutes
Side plank for 1 minute
Side plank for 1 minute

50 sit ups
30 flutter kicks
20 bicycles

Cool down:
Stretch

Run in Mud Obstacle Race Training-6/16/13

Run 4 miles

6 Pull ups with leg lifts

6 Chin ups with leg lifts

6 Alternate grip pull ups with leg lifts

Run in Mud Obstacle Race Training-6/15/13

Getting ready for the next mud run.
Get some good motivation swag here

6 pull ups with leg lifts

6 chin ups with leg lifts

6 alternate grip pull ups with leg lifts

Swim laps for 20 minutes

tread water for 3 minutes

Walk for 20 minutes

20 elevated push ups

40 crunches

20 elevate push ups

40 crunches

Run in Mud Obstacle Race Training-6/14/13

This is the end of a travel week causing me to alter my training. Just like last Monday, I spent the day in airports. 

If you have time, walk. Don't take escalators, moving walkways or trains, just walk.

Make the walks more challenging by walking fast.

Carry bags instead of wheeling them.

Do bicep curls as you walk.

Hold bags at your side with arms locked. Keep a straight posture to emulate the upright dumbbell carry.

Keep the same position and do side bends, strengthening the obliques.

Walk while carrying carry-on bags in varying positions.

If you make it home in time,

HOw to build your own Chin up bars Find it in
US Army Physical Readiness Training

11 pull ups with leg lifts

11 alternate grip pull ups with leg lifts

11 chin ups with leg lifts

6 pull ups with leg lifts

6 alternate grip pull ups with leg lifts

6 chin ups with leg lifts

20 burpees with push ups

20 burpees with push ups

20 burpees with push ups

20 burpees with push ups

30 body weight squats

20 burpees with push ups

20 body weight squats

Run three miles

Rest

Run In Mud-Obstacle Race Training-6/13/13

Continuing the hotel workout, have a safe run and swim. 

It's nice out, so I'm going to continue with the swim workout.


Warm up:

Walk down 5 flights of stairs
Stretch

Main set:Run between 2 and 3 miles.

Walk up and down 5 flights of stairs

Swim laps for 20 minutes. 

Concentrate on different muscle groups.

Walk up 5 flights of stairs

Cool down:

Stretch

Run in Mud Obstacle Race Training-6/12/13

Hotel workout:

Our hotel is in a suburban area and has room to run. Hopefully you'll have the same luxury. Just be cautious that traffic may have differing patterns than your hometown. Be safe.

Warm up:
20 push-ups
20 sit-ups
Walk down 5 flights of stairs
Stretch

Main set:
Run between 2 and 3 miles.

Walk up and down 5 flights of stairs
Swim laps for 20 minutes. Concentrate on different muscle groups.
Walk up 5 flights of stairs

Cool down:
Stretch

Run in Mud Obstacle Race Training-6/10/13

This is a travel week causing me to alter my training. For example, I spent the day in airports. Woke up early to get to the airport and will travel until late in the evening; what to do?

Most airports cover a large area. Chance are if the airport is large enough, you will need to take the air train; don't.

If you have time, walk. Don't take escalators, moving walkways or trains, just walk.

Make the walks more challenging by walking fast.

Carry bags instead of wheeling them.

Do bicep curls as you walk.

Hold bags at your side with arms locked. Keep a straight posture to emulate the upright dumbbell carry.

Keep the same position and do side bends, strengthening the obliques.

Walk while carrying carry-on bags in varying positions.

Run in Mud Obstacle Race Training-6/9/13

Great day for a run. I will be traveling and don't know whether or not I'll get to run, or just do a few days of hotel room workouts. So, I decided spend the weekend working out instead of as usual rest days.

Warm up:
Stretch
Walk

Main set:

20 burpees

Run 3.5-4 miles

Work in 40 burpees along the way

bear crawl

6 pull ups with leg lifts

Spiderman crawl

5 pull ups with leg lifts

bear crawl

6 chin ups/leg lifts

5 chin ups/leg lifts

i beam, swing set, 4x4 board, monkey bars or other hanging obstacle-cross 10 feet two times for a total of 20 feet

Cool down:

Stretch

Run in Mud Obstacle Race Training-6/8/13

Back to the pool today, but first:

33 hanging leg lifts

40 crunches

Swim laps for 30 minutes

Tread water for 5 minutes

Run in Mud Obstacle Race Training-6/7/13

Run 2 miles
Swim laps for 30 minutes. Mix up your strokes and do some sprints.
If you can't swim laps, tread some water...

Run in Mud Obstacle Race Training-6/5/13

I didn't make time for a regular work out. Never fear, here is a short time, low commitment and resource but extremely effective obstacle race workout.

30 hanging leg lifts
50 flutter kicks
20 bicycles
50 crunches
20 triceps dips
20 v-ups
20 triceps dips
30 bicycles
20 triceps dips

Speed walk .75 miles with 45 pound rucksack

50 crunches
6 pull ups/leg lifts
6 alternate grip pull ups/leg lifts
6 chin ups/leg lifts
5pull ups/leg lifts
5 alternate grip pull ups/leg lifts
5 chin ups/leg lifts
20 bicycles

Stretch

Run in Mud Obstacle Race Training-6/4/13

Warm up:

Stretch

10 push ups

20 jumping jacks

Walk for 5 minutes

Main Set

Block run for 4 miles

1st time around block

Hang from ibeam, monkey bars or 4x4 and cross hand over hand

Carry 45 pound back pack up driveway and back

2nd time around block

Spiderman crawl

10 burpees

3rd time around block

10 burpees

Hang from ibeam, monkey bars or 4x4 and cross hand over hand

Carry 45 pound back pack up driveway and back

4th time around block

Spiderman crawl

10 burpees

Hang from ibeam, monkey bars or 4x4 lift legs over head x 10

Plank for 1 minute

Side plank for 30 seconds

Side plank for 30 seconds

Cool Down:

Stretch

Breathing exercises

Run in Mud Obstacle Race Training-6/3/13

Warm up with:

Stretching

5 minute walk

20 jumping jacks (side straddle hops for you soldiers)

Main set:

Run 4 miles

Work in 50 burpees

11 pull ups/hanging leg lifts

11 chin ups/hanging leg lifts

11 alternate grip pull ups/hanging leg lifts

Cool Down:

Stretch