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:

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

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

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:

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...

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

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

Went to the local park and did an awesome workout with the children playing near-by. I saw some people smiling as they watched me. On closer inspection, they were Wearing Warrior Dash 5-shirts, good times.

Go to the playground

Climb up and over monkey bars

Perform monkey bar events

Climb ladders and poles supporting slides and swing sets 

Do chin ups, pull ups and alternate grip pull ups 

Use mulch barriers to practice balancing obstacle requirements 

Practice sprints by playing tag.

Run in Mud Obstacle Race Training-10/12/13

Hill workout today. This is in respect to the Warrior Dash Alabama event coming up November 2, 2013. I know that area of Alabama and it has lots of hills. I did the St. Clair Scramble in March and they had an obstacle on top of every hill. I was ready then and I want to be ready now. So here we go.

Start out with 5 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 five burpees at the top each time. Run home and do 5 more burpees.

In my case, up and down each time equated to about .25 miles. In the end the run turned out to be a 5k.

Rope climb x 2

Monkey bars x 2

50 sit ups
50 flutter kicks
50 crunches
50 leg spreaders
20 supine leg lifts
20 supine leg raises (legs at 90 degrees and lift lower back off the floor)
20 bicycles

Stretch

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

Long run today then a short workout 

Run 4 miles

Pull ups with leg lifts to muscle failure-I did 7

30 body weight squats

15 lunges each leg

Chin ups with leg lifts to muscle failure-I did 7

30 body weight squats

15 side lunges each leg

Alternate grip pull ups to muscle failure-I did 6

30 body weight squats

15 side lunges each leg

Stretch

Run in Mud Obstacle Race Training-10/9/13

Woohoo, time for the block party. Intensive mock urban obstacle run right in your own back yard. Here we go

Monkey bars

Rope climb

Crawl

1 mile with 5 burpees every 1/4 mile

Monkey bars

Rope climb

Crawl

1 mile with 5 burpees every 1/4 mile

Monkey bars

Rope climb

Crawl

1 mile with 5 burpees every 1/4 mile

Push ups to muscle failure-I did 25

Close hand push ups to muscle failure-I did 25 

Wide hand push ups to muscle failure-I did 20

50 sit ups

Streeeeetch

More exercises here:

\\

Run in Mud Obstacle Race Training 10/8/13

If you haven't heard, after being unable to participate in the Warrior Dash Tennessee event, I will be running the Warrior Dash in Tuscaloosa, Alabama on November 2, 2013. I hope to see you there. In preparation, I am back to intensive training and plan to scale back after about two and a half weeks.

Today's workout is a long run with an intense but short strengthening regime. In my opinion, it's best to workout during strategic quarter mile intervals, just like the races. However, the environment and setting might not allow such training. For example, it's probably not good to do burpees in high traffic areas. It's better than nothing to do the exercises at the end of the run when possible.

Run 4 miles

Pull ups with leg lifts to muscle failure-I did 8 

Alternate grip pull ups with leg lifts to muscle failure-I did 9 Chin ups to muscle failure- I did 9

Close hand push ups to muscle failure - I did 27 

Push ups to muscle failure-I did 25 

Wide arm push ups to muscle failure - I did 20

Rest and stretch.

Run in Mud Obstacle Race Training-10/05/13

I was all set to race today, but unfortunately we've had a family medical emergency. I won't be able to race today, but I wish my fellow warriors a great race.

I'd like to also thank the folks at Warrior Dash for transferring my registration from Great American Mud Run. That was a blessing.


Thanks so much and good luck to everyone.

Run in Mud Obstacle Race Training-10/3/13

Race in two days. Now it's time to pull back training just a bit.
Run 2 miles
20 push ups
5 chin ups
Stretch

Run in Mud Obstacle Race Training 10/2/13

Running the Tennessee Warrior Dash on Saturday. I just got notified that my Great American Mud race entry was now transferred to the Warrior Dash AND it is only 46 miles away. That's a break for ya...So, let's scale back training

12 chin ups with leg lifts
20 push ups
Run 2 miles

Run in Mud Obstacle Race Training -10/1/13

Walk 1 mile with a 6 year old on your shoulders or a 50 lbs ruck sack.

50 sit ups
30 flutter kicks
20 leg spreaders
50 sit ups
30 flutter kicks
20 leg spreaders
50 sit ups
30 flutter kicks
20 leg spreaders

Run in Mud Obstacle Race Training-9/30/13

Run a 5k 
10 push ups
1 pull up with leg lift
9 push ups
2 pull ups with leg lifts
8 push ups
3 pull ups with leg lifts
7 push ups
4 pull ups with leg lifts
6 push ups
5 pull ups with leg lifts
5 push ups
6 alternate grip pull ups with leg lifts
4 push ups

Push ups

7 pull ups with leg lifts
3 push ups
8 pull ups with leg lifts
2 push ups
9 chin ups with leg lifts
1 push up 
10 chin ups with leg lifts

Stretch

Want more exercises?

Check out this book.

Run in Mud Obstacle Race Training-10/02/13

Back to the obstacle track for a 1 mile walk; but it's not going to be easy. My son and I are mixing the walk with a tough obstacle challenge.  

If you can't complete an obstacle, do 5 burpees.

Workout for 1/4 mile track.

Rope (pole) climb (12 ft)

6 pull ups with leg lifts

Monkey bars

Tire obstacle (run through tires)

walk 1 lap

Ring monkey bars

Jump over 4 foot wall

Ring monkey bars

Walk 1 lap
6 pull ups with leg lifts

Incline sit ups
Parallel bars 

Sprint 1 lap

Incline ring obstacles
5 burpees
Rope climb

Balance Obstacle

Balance obstacle
Walk 1 lap

Monkey bars

6 Pull ups
Climbing obstacle